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Malcolm Down MS

About

Race Times

All Races

Mileage

Training

Garden City Runners

Miles
3773
Miles
400

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	40	52	0	0	0	0	0	0	0	0	0	0	91
2019	80	51	82	85	82	2	58	74	68	93	93	97	865
2019	0	0	0	0	0	20	53	0	0	0	0	0	73
2018	75	52	93	80	70	87	93	61	91	58	60	73	894
2017	87	61	55	70	73	42	56	35	66	52	61	54	712
2016	77	110	101	45	76	46	86	68	45	84	73	85	897
2015	48	25	46	59	3	0	0	0	0	11	0	16	209
2015	42	122	61	16	0	0	0	0	0	0	0	0	241
2014	0	0	0	0	0	0	0	0	0	16	65	23	105
2014	0	0	0	0	0	0	0	0	0	0	11	75	85

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	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
-	3.1mi, 27:04 Running - General Split Summary === 1) 2.02m - 17:35(8:41/m) 127/144bpm 195cal 80/82rpm 6.91/0mph 2) 1.11m - 9:29(8:34/m) 140/144bpm 122cal 79/83rpm 7/0mph Add a comment	-	3.3mi, 29:02 Running - General Split Summary === 1) 2.73m - 23:12(8:30/m) 132/148bpm 270cal 80/82rpm 7.06/0mph 2) 0.04m - 1:17(34:27/m) 134/144bpm 13cal 61/80rpm 1.74/0mph 3) 0.51m - 4:33(8:57/m) 133/148bpm 47cal 78/82rpm 6.7/0mph Add a comment	-	3.1mi, 25:45 Running - General Split Summary === 1) 0.62m - 5:38(9:03/m) 124/159bpm 59cal 81/83rpm 6.63/0mph 2) 0.62m - 4:53(7:52/m) 134/140bpm 59cal 81/83rpm 7.63/0mph 3) 0.62m - 4:48(7:44/m) 144/149bpm 64cal 80/82rpm 7.76/0mph 4) 0.62m - 4:48(7:44/m) 147/152bpm 65cal 80/81rpm 7.76/0mph 5) 0.03m - 13(8:11/m) 150/151bpm 2cal 79/80rpm 7.33/0mph 6) 0.05m - 1:01(21:18/m) 137/150bpm 11cal 56/80rpm 2.82/0mph 7) 0.49m - 4:23(8:56/m) 143/154bpm 54cal 79/104rpm 6.72/0mph Add a comment	3.5mi, 38:14 Running - General Split Summary === 1) 0.62m - 5:29(8:50/m) 132/147bpm 66cal 79/83rpm 6.79/0mph 2) 0.62m - 5:25(8:43/m) 128/140bpm 58cal 76/81rpm 6.89/0mph 3) 0.62m - 8:23(13:30/m) 114/138bpm 62cal 67/81rpm 4.45/0mph 4) 0.62m - 7:43(12:24/m) 112/138bpm 56cal 66/85rpm 4.84/0mph 5) 0.62m - 7:19(11:46/m) 121/160bpm 66cal 67/83rpm 5.1/0mph 6) 0.44m - 3:55(9:00/m) 130/136bpm 40cal 78/79rpm 6.66/0mph Add a comment
Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3
-	-	3.9mi, 33:43 Running - General Split Summary === 1) 0.16m - 1:45(10:58/m) 134/146bpm 22cal 77/80rpm 5.47/0mph 2) 0.62m - 4:58(8:00/m) 131/140bpm 59cal 79/83rpm 7.51/0mph 3) 0.62m - 5:14(8:25/m) 137/145bpm 65cal 78/80rpm 7.13/0mph 4) 0.62m - 5:14(8:26/m) 137/141bpm 63cal 79/80rpm 7.12/0mph 5) 0.62m - 5:18(8:33/m) 139/145bpm 66cal 79/81rpm 7.02/0mph 6) 0.62m - 5:50(9:23/m) 138/145bpm 70cal 78/80rpm 6.4/0mph 7) 0.62m - 5:07(8:15/m) 140/146bpm 62cal 79/81rpm 7.28/0mph 8) 0.03m - 17(9:52/m) 138/139bpm 3cal 78/80rpm 6.08/0mph Add a comment	-	6.1mi, 48:36 Running - General Split Summary === 1) 0.62m - 5:25(8:43/m) 126/143bpm 58cal 80/82rpm 6.89/0mph 2) 0.62m - 5:21(8:37/m) 144/155bpm 71cal 81/83rpm 6.97/0mph 3) 0.62m - 4:53(7:52/m) 138/146bpm 59cal 80/82rpm 7.63/0mph 4) 0.62m - 4:52(7:49/m) 145/151bpm 63cal 81/82rpm 7.67/0mph 5) 0.62m - 4:48(7:44/m) 147/155bpm 63cal 80/82rpm 7.76/0mph 6) 0.62m - 4:48(7:43/m) 148/158bpm 64cal 80/82rpm 7.78/0mph 7) 0.62m - 4:49(7:45/m) 154/163bpm 66cal 80/82rpm 7.74/0mph 8) 0.62m - 4:50(7:46/m) 151/163bpm 65cal 80/82rpm 7.72/0mph 9) 0.62m - 4:49(7:44/m) 148/154bpm 61cal 81/84rpm 7.75/0mph 10) 0.48m - 4:02(8:20/m) 150/157bpm 53cal 81/84rpm 7.2/0mph Add a comment	-	8.7mi, 1:10:28 Running - General Split Summary === 1) 0.62m - 5:07(8:15/m) 147/166bpm 67cal 80/82rpm 7.28/0mph 2) 0.62m - 4:55(7:55/m) 142/148bpm 62cal 80/83rpm 7.58/0mph 3) 0.62m - 5:09(8:17/m) 149/157bpm 68cal 80/83rpm 7.24/0mph 4) 0.62m - 4:48(7:43/m) 150/159bpm 64cal 80/82rpm 7.78/0mph 5) 0.62m - 4:49(7:45/m) 154/160bpm 65cal 79/81rpm 7.74/0mph 6) 0.62m - 5:00(8:02/m) 150/166bpm 65cal 80/83rpm 7.46/0mph 7) 0.62m - 4:33(7:19/m) 157/165bpm 62cal 80/83rpm 8.19/0mph 8) 0.62m - 4:55(7:55/m) 154/159bpm 66cal 80/82rpm 7.58/0mph 9) 0.62m - 5:02(8:06/m) 154/161bpm 67cal 79/81rpm 7.4/0mph 10) 0.62m - 5:06(8:13/m) 147/151bpm 60cal 79/81rpm 7.31/0mph 11) 0.62m - 5:07(8:14/m) 146/159bpm 57cal 80/82rpm 7.29/0mph 12) 0.62m - 5:13(8:24/m) 147/161bpm 59cal 80/82rpm 7.14/0mph 13) 0.62m - 5:37(9:03/m) 141/149bpm 48cal 79/82rpm 6.63/0mph 14) 0.58m - 5:07(8:54/m) 140/154bpm 37cal 79/83rpm 6.74/0mph Add a comment
Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10
-	4mi, 30:57 Running - General Split Summary === 1) 0.62m - 4:39(7:30/m) 141/148bpm 58cal 81/82rpm 8.01/0mph 2) 0.37m - 2:49(7:35/m) 144/147bpm 36cal 81/82rpm 7.91/0mph 3) 0m - 8(33:37/m) 142/143bpm 1cal 81/81rpm 1.79/0mph 4) 0m - 4(11:17:53/m) 95/95bpm 81/81rpm 0.09/0mph 5) 0m - 3(2:13:13/m) 94/94bpm 81/81rpm 0.45/0mph 6) 0.62m - 4:35(7:23/m) 147/166bpm 58cal 80/82rpm 8.13/0mph 7) 0.4m - 3:02(7:37/m) 155/164bpm 41cal 81/82rpm 7.87/0mph 8) 0.01m - 10(21:54/m) 156/157bpm 2cal 78/81rpm 2.74/0mph 9) 0.62m - 4:43(7:36/m) 150/168bpm 61cal 81/82rpm 7.9/0mph 10) 0.37m - 2:53(7:53/m) 158/172bpm 40cal 81/82rpm 7.61/0mph 11) 0.62m - 4:43(7:35/m) 158/166bpm 64cal 81/82rpm 7.91/0mph Add a comment	-	-	10mi, 1:22:30 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 128/140bpm 94cal 79/81rpm 6.89/0mph 2) 1m - 8:22(8:22/m) 139/145bpm 102cal 79/80rpm 7.17/0mph 3) 1m - 7:48(7:48/m) 139/148bpm 90cal 79/81rpm 7.7/0mph 4) 1m - 7:59(7:59/m) 140/147bpm 92cal 80/83rpm 7.52/0mph 5) 1m - 7:55(7:55/m) 139/145bpm 86cal 80/82rpm 7.57/0mph 6) 1m - 8:13(8:13/m) 138/144bpm 84cal 80/82rpm 7.3/0mph 7) 1m - 8:09(8:09/m) 138/142bpm 80cal 80/82rpm 7.36/0mph 8) 1m - 8:01(8:01/m) 139/142bpm 78cal 80/82rpm 7.48/0mph 9) 1m - 8:29(8:29/m) 137/143bpm 76cal 79/82rpm 7.08/0mph 10) 1m - 8:41(8:41/m) 140/145bpm 84cal 79/82rpm 6.91/0mph 11) 0.02m - 10(9:37/m) 142/142bpm 1cal 78/80rpm 6.24/0mph Add a comment	-	8.8mi, 1:11:43 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 141/162bpm 101cal 79/82rpm 7.49/0mph 2) 1m - 7:36(7:36/m) 141/153bpm 95cal 80/82rpm 7.89/0mph 3) 1m - 7:46(7:46/m) 146/152bpm 100cal 79/81rpm 7.72/0mph 4) 1m - 7:47(7:47/m) 145/150bpm 97cal 80/82rpm 7.71/0mph 5) 1m - 8:06(8:06/m) 146/153bpm 100cal 79/83rpm 7.41/0mph 6) 1m - 8:14(8:14/m) 143/151bpm 95cal 80/83rpm 7.28/0mph 7) 1m - 8:27(8:27/m) 141/152bpm 86cal 79/83rpm 7.11/0mph 8) 1m - 8:50(8:50/m) 139/145bpm 82cal 79/82rpm 6.79/0mph 9) 0.8m - 6:56(8:42/m) 138/145bpm 61cal 79/82rpm 6.89/0mph Add a comment
Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17
0.4mi, 6:59 Cross-Training - Walking Split Summary === 1) 0.43m - 6:59(16:14/m) 82/89bpm 43cal 56/58rpm 3.7/0mph Add a comment	0.5mi, 5:04 Running - General Split Summary === 1) 0.52m - 5:04(9:49/m) 131/161bpm 57cal 78/80rpm 6.11/0mph Add a comment 0.2mi, 1:39 Running - General Split Summary === 1) 0.23m - 1:39(7:16/m) 141/151bpm 20cal 81/85rpm 8.25/0mph Add a comment 4.9mi, 42:38 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 132/151bpm 108cal 77/83rpm 6.4/0mph 2) 0.45m - 5:12(11:40/m) 124/154bpm 47cal 71/86rpm 5.14/0mph 3) 1m - 7:18(7:18/m) 143/155bpm 91cal 79/81rpm 8.23/0mph 4) 0.08m - 1:58(24:35/m) 114/147bpm 13cal 58/79rpm 2.44/0mph 5) 1m - 7:11(7:11/m) 146/156bpm 91cal 79/82rpm 8.34/0mph 6) 0.11m - 2:02(18:15/m) 119/156bpm 15cal 60/80rpm 3.29/0mph 7) 1m - 7:13(7:13/m) 147/159bpm 90cal 79/84rpm 8.31/0mph 8) 0.01m - 5(9:01/m) 154/154bpm 79/79rpm 6.65/0mph 9) 0.22m - 2:16(10:24/m) 155/159bpm 31cal 78/79rpm 5.76/0mph Add a comment	-	8.4mi, 1:11:41 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 132/142bpm 109cal 78/80rpm 6.41/0mph 2) 1m - 7:37(7:37/m) 133/141bpm 84cal 79/81rpm 7.87/0mph 3) 1m - 7:41(7:41/m) 133/142bpm 82cal 79/81rpm 7.8/0mph 4) 1m - 9:45(9:45/m) 143/152bpm 120cal 78/80rpm 6.16/0mph 5) 1m - 9:15(9:15/m) 141/149bpm 108cal 78/80rpm 6.49/0mph 6) 1m - 8:08(8:08/m) 145/151bpm 99cal 80/82rpm 7.38/0mph 7) 1m - 7:54(7:54/m) 147/156bpm 98cal 80/82rpm 7.6/0mph 8) 1m - 8:22(8:22/m) 139/151bpm 78cal 79/83rpm 7.17/0mph 9) 0.38m - 3:38(9:26/m) 131/137bpm 19cal 77/80rpm 6.36/0mph Add a comment	-	-	-