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knotme FS

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Miles
4522
Miles
115
Miles
719

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	151	121	88	0	0	0	0	0	0	0	0	0	360
2019	0	34	0	0	0	0	0	0	0	0	0	0	34
2019	0.7	0.9	0	0	0	0	0	0	0	0	0	0	1.6
2018	173	128	80	142	119	116	98	86	57	120	135	150	1404
2018	0	0	0	0	0	0	0	0	68	152	0	0	220
2018	0	2.8	6.4	1	0	0	1.4	0	9.9	4.4	1.9	0.4	28.3
2017	109	105	104	107	116	104	121	74	126	156	164	135	1420
2017	0	0	0	0	13	23	0	16	0	0	0	0	51
2017	1.5	1.4	0.5	0.6	1.6	0	0.6	5.1	3.2	0	2	0	16.4
2016	136	123	111	95	116	42	41	31	21	72	88	82	958
2016	0	22	10	26	63	52	16	64	38	57	0	0	347
2016	2.3	3	0	1.1	0.5	10.9	7.8	17	19.5	3.4	1.6	0.6	67.8
2015	0	0	0	0	0	0	0	0	6	135	123	115	380
2015	0	0	0	0	0	0	0	0	0	37	19	11	67
2015	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5

Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3
22.5mi, 2:05:50 Cycling - General Damflask -> Low Bradfield -> Strines -> Dungworth -> Stannington -> snake pass -> crosspool with louise, kirsty and alid Split Summary === 1) 1km - 5:24(5:24/km) 2) 1km - 3:16(3:16/km) 3) 1km - 2:39(2:39/km) 4) 1km - 3:08(3:08/km) 5) 1km - 3:23(3:23/km) 6) 1km - 2:40(2:40/km) 7) 1km - 2:10(2:10/km) 8) 1km - 2:10(2:10/km) 9) 1km - 2:19(2:19/km) 10) 1km - 2:37(2:37/km) 11) 1km - 3:34(3:34/km) 12) 1km - 5:08(5:08/km) 13) 1km - 6:24(6:24/km) 14) 1km - 2:43(2:43/km) 15) 1km - 2:40(2:40/km) 16) 1km - 1:55(1:55/km) 17) 1km - 6:19(6:19/km) 18) 1km - 3:24(3:24/km) 19) 1km - 5:56(5:56/km) 20) 1km - 2:08(2:08/km) 21) 1km - 2:15(2:15/km) 22) 1km - 2:14(2:14/km) 23) 1km - 1:51(1:51/km) 24) 1km - 8:01(8:01/km) 25) 1km - 2:50(2:50/km) 26) 1km - 1:44(1:44/km) 27) 1km - 3:48(3:48/km) 28) 1km - 6:12(6:12/km) 29) 1km - 3:15(3:15/km) 30) 1km - 3:05(3:05/km) 31) 1km - 2:35(2:35/km) 32) 1km - 3:46(3:46/km) 33) 1km - 3:15(3:15/km) 34) 1km - 3:23(3:23/km) 35) 1km - 2:47(2:47/km) 36) 1km - 4:08(4:08/km) 37) 0.19km - 44(3:49/km) Add a comment	-	-	11.5mi, 1:09:17 Cycling - General To hathersage to meet mum Split Summary === 1) 1km - 4:38(4:38/km) 2) 1km - 4:05(4:05/km) 3) 1km - 5:07(5:07/km) 4) 1km - 4:26(4:26/km) 5) 1km - 2:49(2:49/km) 6) 1km - 3:50(3:50/km) 7) 1km - 4:39(4:39/km) 8) 1km - 5:13(5:13/km) 9) 1km - 2:33(2:33/km) 10) 1km - 3:17(3:17/km) 11) 1km - 5:56(5:56/km) 12) 1km - 4:23(4:23/km) 13) 1km - 2:37(2:37/km) 14) 1km - 4:15(4:15/km) 15) 1km - 2:13(2:13/km) 16) 1km - 1:57(1:57/km) 17) 1km - 2:13(2:13/km) 18) 1km - 2:48(2:48/km) 19) 0.57km - 2:18(4:00/km) Add a comment	-	-	-
Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10
-	-	1.7mi, 14:46 Running - Recovery Run after yoga first run back after gastroenteritis stint on fri Split Summary === 1) 1km - 5:20(5:20/km) 2) 1km - 5:59(5:59/km) 3) 0.29km - 1:27(5:02/km) Add a comment	0mi, 1:00:00 Cross-Training - Yoga at goodwin with jen 8.15-9.15 wed hurt my rib Add a comment 4.2mi, 35:11 Running - Recovery Run felt better - still tired + rib sore Split Summary === 1) 1km - 4:25(4:25/km) 2) 1km - 4:46(4:46/km) 3) 1km - 4:54(4:54/km) 4) 1km - 4:40(4:40/km) 5) 1km - 5:09(5:09/km) 6) 0.92km - 5:17(5:45/km) Add a comment	4.3mi, 35:17 Running - Recovery Run Split Summary === 1) 1km - 4:59(4:59/km) 2) 1km - 4:35(4:35/km) 3) 1km - 4:58(4:58/km) 4) 1km - 5:07(5:07/km) 5) 1km - 4:41(4:41/km) 6) 1km - 5:33(5:33/km) 7) 0.88km - 5:24(6:07/km) Add a comment	1.3mi, 12:28 Running - Warm Down Split Summary === 1) 1km - 5:49(5:49/km) 2) 1km - 5:47(5:47/km) 3) 0.16km - 52(5:16/km) Add a comment 3mi, 18:32 Running - parkrun Split Summary === 1) 1km - 3:55(3:55/km) 2) 1km - 3:42(3:42/km) 3) 1km - 3:55(3:55/km) 4) 1km - 3:49(3:49/km) 5) 0.78km - 3:11(4:06/km) Add a comment 1.7mi, 15:51 Running - Warm Up Split Summary === 1) 1km - 5:05(5:05/km) 2) 1km - 4:43(4:43/km) 3) 0.8km - 6:03(7:36/km) Add a comment	8.6mi, 1:21:15 Running - General easy rivelin wit hellen in snow Split Summary === 1) 1km - 6:16(6:16/km) 2) 1km - 5:42(5:42/km) 3) 1km - 5:42(5:42/km) 4) 1km - 5:02(5:02/km) 5) 1km - 6:16(6:16/km) 6) 1km - 6:04(6:04/km) 7) 1km - 4:59(4:59/km) 8) 1km - 6:09(6:09/km) 9) 1km - 6:00(6:00/km) 10) 1km - 8:05(8:05/km) 11) 1km - 6:00(6:00/km) 12) 1km - 5:22(5:22/km) 13) 1km - 5:53(5:53/km) 14) 0.82km - 3:45(4:33/km) Add a comment
Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17
-	6mi, 49:51 Running - Recovery Run Split Summary === 1) 1km - 7:11(7:11/km) 2) 1km - 5:02(5:02/km) 3) 1km - 4:28(4:28/km) 4) 1km - 5:02(5:02/km) 5) 1km - 4:34(4:34/km) 6) 1km - 4:59(4:59/km) 7) 1km - 4:51(4:51/km) 8) 1km - 5:07(5:07/km) 9) 1km - 4:55(4:55/km) 10) 0.67km - 3:42(5:32/km) tired yesterday and still a bit under the weather so easy run with sarah Add a comment	5.8mi, 47:44 Running - Recovery Run felt harder than should have done - with ellen and sarah - crookes + crosspool Split Summary === 1) 1km - 6:14(6:14/km) 2) 1km - 4:54(4:54/km) 3) 1km - 5:02(5:02/km) 4) 1km - 5:46(5:46/km) 5) 1km - 4:37(4:37/km) 6) 1km - 4:41(4:41/km) 7) 1km - 4:43(4:43/km) 8) 1km - 4:45(4:45/km) 9) 1km - 5:25(5:25/km) 10) 0.36km - 1:37(4:29/km) Add a comment	7.1mi, 56:30 Running - Intervals WU, 3 x 5 mins off 2mins, WD at damflask - running initially a bit with Sarah + Billy but then they did different session feeling a lot better than earlier in week but a bit pooey Split Summary === 1) 1km - 4:40(4:40/km) 2) 1km - 4:40(4:40/km) 3) 1km - 4:45(4:45/km) 4) 1km - 7:12(7:12/km) 5) 1km - 3:53(3:53/km) 6) 1km - 4:12(4:12/km) 7) 1km - 5:18(5:18/km) 8) 1km - 5:42(5:42/km) 9) 1km - 4:54(4:54/km) 10) 1km - 4:40(4:40/km) 11) 1km - 4:30(4:30/km) 12) 0.4km - 2:04(5:13/km) Add a comment	-	2.2mi, 21:04 Running - Warm Down Split Summary === 1) 1km - 5:47(5:47/km) 2) 1km - 6:36(6:36/km) 3) 1km - 5:42(5:42/km) 4) 0.58km - 2:59(5:07/km) Add a comment 3mi, 18:56 Running - parkrun Hillsborough parkrun - endcliffe cancelled due to strong winds and rain 18.56 - windy + rainy + rib still sore a lot of running round crowds through puddles + mud! Split Summary === 1) 1km - 3:44(3:44/km) 2) 1km - 3:49(3:49/km) 3) 1km - 4:07(4:07/km) 4) 1km - 3:46(3:46/km) 5) 0.88km - 3:32(4:01/km) Add a comment 2.6mi, 24:08 Running - Warm Up Split Summary === 1) 1km - 4:41(4:41/km) 2) 1km - 4:53(4:53/km) 3) 1km - 5:12(5:12/km) 4) 1km - 8:23(8:23/km) 5) 0.19km - 59(5:11/km) Add a comment	10.8mi, 1:16:40 Running - Long Run ladybower with sarah + billy (the snake) some snow, some sun not as fast as usual - 6.56 avg Split Summary === 1) 1km - 4:41(4:41/km) 2) 1km - 5:20(5:20/km) 3) 1km - 4:23(4:23/km) 4) 1km - 4:18(4:18/km) 5) 1km - 4:05(4:05/km) 6) 1km - 4:14(4:14/km) 7) 1km - 4:09(4:09/km) 8) 1km - 4:18(4:18/km) 9) 1km - 4:35(4:35/km) 10) 1km - 4:32(4:32/km) 11) 1km - 4:27(4:27/km) 12) 1km - 4:18(4:18/km) 13) 1km - 4:21(4:21/km) 14) 1km - 4:15(4:15/km) 15) 1km - 3:59(3:59/km) 16) 1km - 4:09(4:09/km) 17) 1km - 5:04(5:04/km) 18) 0.33km - 1:32(4:39/km) Add a comment
Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24
5.9mi, 46:25 Running - Recovery Run group run 7.23 avg Split Summary === 1) 1km - 5:15(5:15/km) 2) 1km - 4:04(4:04/km) 3) 1km - 4:08(4:08/km) 4) 1km - 4:23(4:23/km) 5) 1km - 5:10(5:10/km) 6) 1km - 6:57(6:57/km) 7) 1km - 4:59(4:59/km) 8) 1km - 4:22(4:22/km) 9) 1km - 4:51(4:51/km) 10) 0.53km - 2:16(4:16/km) Add a comment	-	1.7mi, 14:05 Running - Warm Down Split Summary === 1) 1km - 5:07(5:07/km) 2) 1km - 4:54(4:54/km) 3) 0.71km - 4:04(5:44/km) Add a comment 3.8mi, 36:27 Running - Track Session sale - 10 min tempo @ 6min/mile + 7 x 400m (had longer rest after 5th - meant to do 8 but missed one to stay with good pace) - off 60sec all 74-6 apart from 5th was 80 Split Summary === 1) 1km - 3:37(3:37/km) 2) 1km - 3:42(3:42/km) 3) 1km - 11:12(11:12/km) 4) 1km - 4:56(4:56/km) 5) 1km - 5:09(5:09/km) 6) 1km - 7:09(7:09/km) 7) 0.14km - 42(5:09/km) Add a comment 1.7mi, 13:59 Running - Warm Up Split Summary === 1) 1km - 5:15(5:15/km) 2) 1km - 4:56(4:56/km) 3) 0.73km - 3:48(5:11/km) Add a comment	4.6mi, 37:51 Running - Recovery Run tired legs in park Split Summary === 1) 1km - 4:42(4:42/km) 2) 1km - 5:50(5:50/km) 3) 1km - 5:21(5:21/km) 4) 1km - 5:10(5:10/km) 5) 1km - 5:11(5:11/km) 6) 1km - 5:10(5:10/km) 7) 1km - 4:56(4:56/km) 8) 0.33km - 1:31(4:40/km) Add a comment	-	2.1mi, 17:20 Running - Warm Down Split Summary === 1) 1km - 5:20(5:20/km) 2) 1km - 5:01(5:01/km) 3) 1km - 5:04(5:04/km) 4) 0.42km - 1:55(4:32/km) Add a comment 4.4mi, 50:34 Running - Hill Work 6 min tempo on hilly loop, 2 x [ 6 x 30sec hills off 1min] - 5 min inbetween sets, 6 min hilly loop with group at heaton park - was tensing too much on hills, last set of tempo felt so hard! Split Summary === 1) 1km - 3:46(3:46/km) 2) 1km - 10:10(10:10/km) 3) 1km - 5:47(5:47/km) 4) 1km - 10:49(10:49/km) 5) 1km - 5:46(5:46/km) 6) 1km - 10:11(10:11/km) 7) 1km - 4:05(4:06/km) Add a comment 2mi, 16:13 Running - Warm Up Split Summary === 1) 1km - 5:11(5:11/km) 2) 1km - 4:54(4:54/km) 3) 1km - 4:52(4:52/km) 4) 0.15km - 1:16(8:27/km) Add a comment	-