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Malcolm Down -

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Mileage

Training

Garden City Runners

Miles
2855
Miles
326

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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	39	0	0	0	0	0	0	0	0	0	0	0	39
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

Fri 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
-	3.1mi, 20:52 Running - General Split Summary === 1) 0.62m - 4:21(7:00/m) 2) 0.62m - 4:12(6:46/m) 3) 0.62m - 3:56(6:19/m) 4) 0.62m - 4:03(6:31/m) 5) 0.62m - 4:18(6:55/m) Add a comment	7.9mi, 1:02:04 Running - General Split Summary === 1) 0.62m - 5:14(8:25/m) 2) 0.62m - 4:48(7:44/m) 3) 0.62m - 4:43(7:36/m) 4) 0.62m - 4:33(7:19/m) 5) 0.62m - 4:32(7:17/m) 6) 0.62m - 4:29(7:13/m) 7) 0.62m - 4:42(7:33/m) 8) 0.62m - 5:08(8:16/m) 9) 0.62m - 4:45(7:38/m) 10) 0.62m - 4:57(7:58/m) 11) 0.62m - 4:59(8:01/m) 12) 0.62m - 5:34(8:57/m) 13) 0.44m - 3:41(8:23/m) Add a comment	-	3.1mi, 20:21 Running - General Add a comment	-	3.8mi, 29:11 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 125/143bpm 37cal 82/84rpm 7.26/0mph 2) 0.62m - 4:41(7:32/m) 144/149bpm 43cal 81/82rpm 7.97/0mph 3) 0.62m - 4:35(7:22/m) 144/149bpm 42cal 81/83rpm 8.14/0mph 4) 0.62m - 4:52(7:50/m) 149/154bpm 45cal 80/82rpm 7.65/0mph 5) 0.62m - 5:04(8:09/m) 150/157bpm 48cal 80/83rpm 7.36/0mph 6) 0.62m - 4:36(7:25/m) 151/163bpm 43cal 80/83rpm 8.1/0mph 7) 0.03m - 15(8:30/m) 146/152bpm 2cal 81/82rpm 7.05/0mph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
-	3.1mi, 20:42 Running - Race Pace Split Summary === 1) 0.62m - 3:56(6:20/m) 135/157bpm 42cal 85/90rpm 9.46/0mph 2) 0.62m - 4:00(6:26/m) 140/170bpm 43cal 83/85rpm 9.32/0mph 3) 0.62m - 4:16(6:53/m) 163/170bpm 58cal 82/84rpm 8.72/0mph 4) 0.62m - 4:22(7:01/m) 165/169bpm 59cal 82/85rpm 8.55/0mph 5) 0.62m - 4:08(6:41/m) 163/174bpm 55cal 81/87rpm 8.97/0mph Add a comment	-	6.1mi, 40:48 Running - General Split Summary === 1) 0.62m - 4:11(6:44/m) 139/157bpm 47cal 84/88rpm 8.9/0mph 2) 0.62m - 4:04(6:32/m) 161/170bpm 54cal 83/85rpm 9.18/0mph 3) 0.62m - 4:25(7:06/m) 166/174bpm 60cal 83/88rpm 8.45/0mph 4) 0.62m - 4:09(6:41/m) 165/170bpm 56cal 82/85rpm 8.98/0mph 5) 0.62m - 4:07(6:37/m) 165/172bpm 56cal 82/85rpm 9.06/0mph 6) 0.62m - 4:13(6:47/m) 165/171bpm 57cal 82/86rpm 8.85/0mph 7) 0.62m - 4:11(6:43/m) 165/168bpm 57cal 82/84rpm 8.93/0mph 8) 0.62m - 4:07(6:37/m) 165/169bpm 56cal 82/84rpm 9.06/0mph 9) 0.62m - 3:59(6:24/m) 164/168bpm 53cal 82/84rpm 9.37/0mph 10) 0.54m - 3:23(6:16/m) 165/174bpm 46cal 82/87rpm 9.57/0mph Add a comment	3.1mi, 20:04 Running - Tempo Split Summary === 1) 0.62m - 4:05(6:34/m) 138/170bpm 2) 0.62m - 4:08(6:39/m) 163/170bpm 3) 0.62m - 4:19(6:56/m) 164/168bpm 4) 0.62m - 4:05(6:34/m) 169/183bpm 5) 0.54m - 3:28(6:23/m) 171/194bpm Add a comment	-	4.9mi, 38:19 Running - Track Session Split Summary 200 jog 2 x 1k 3.52 3.57 2 x 800m 3.00 2.59 2x 600m 2.09 2.10 Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
-	-	7.1mi, 48:35 Running - Race Split Summary === 1) 0.62m - 4:15(6:50/m) 149/164bpm 53cal 83/87rpm 8.78/0mph 2) 0.62m - 3:58(6:23/m) 160/165bpm 54cal 82/84rpm 9.41/0mph 3) 0.62m - 4:07(6:38/m) 160/165bpm 57cal 81/83rpm 9.06/0mph 4) 0.62m - 4:14(6:49/m) 161/164bpm 59cal 82/83rpm 8.79/0mph 5) 0.62m - 4:25(7:06/m) 164/179bpm 62cal 81/83rpm 8.45/0mph 6) 0.62m - 4:21(7:00/m) 166/172bpm 62cal 81/83rpm 8.57/0mph 7) 0.62m - 3:59(6:24/m) 166/178bpm 56cal 81/83rpm 9.38/0mph 8) 0.62m - 4:26(7:09/m) 166/174bpm 63cal 81/83rpm 8.4/0mph 9) 0.62m - 4:46(7:39/m) 162/168bpm 66cal 81/84rpm 7.83/0mph 10) 0.62m - 4:12(6:46/m) 164/170bpm 59cal 81/84rpm 8.87/0mph 11) 0.62m - 3:54(6:16/m) 161/169bpm 53cal 81/83rpm 9.57/0mph 12) 0.28m - 1:59(7:02/m) 164/170bpm 27cal 83/92rpm 8.54/0mph Add a comment	-	5.5mi, 54:15 Running - Intervals Split Summary 1) 0.47m - 2:51(6:02/m) 134/151bpm 2) 0.48m - 2:47(5:51/m) 148/158bpm 3) 0.47m - 2:47(5:54/m) 153/170bpm 4) 0.48m - 2:46(5:50/m) 159/172bpm 5) 0.47m - 2:48(5:58/m) 159/167bpm 6) 0.47m - 2:47(5:54/m) 160/173bpm 7) 0.47m - 2:44(5:48/m) 159/167bpm 8) 0.48m - 2:42(5:39/m) 152/165bpm Add a comment	-	4.4mi, 33:09 Running - Track Session Split Summary 5x 1k 200m jog recovery 1) 0.62m - 3:39(5:55/m) 2) 0.62m - 3:47(6:05/m) 144/152bpm 3) 0.62m - 3:46(6:03/m) 144/158bpm 4) 0.62m - 3:47(6:06/m) 161/170bpm 5) 0.62m - 3:43(5:59/m) 166/168bpm Jan 2018 3:47(6:06/m) 3:39(5:53/m) 3:50(6:03/m) 3:43(5:45/m) Jan 2017 3:40(5:43/m) 3:39 3:40(5:31/m) 3:40(5:39/m) 23 NOV 1) 0.62m - 3:43(6:01/m) 2) 0.64m - 3:42(5:46/m) 3) 0.64m - 3:43(5:46/m) 4) 0.65m - 3:52(5:55/m) Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
-	3.1mi, 19:25 Running - Race Pace Split Summary 1) 0.62m - 4:00(6:26/m) 2) 0.62m - 3:59(6:25/m) 3) 0.62m - 4:08(6:38/m) 4) 0.62m - 4:02(6:30/m) 5) 0.53m - 3:16(6:06/m) Add a comment	6mi, 40:31 Running - Race Split Summary === 1) 0.62m - 4:02(6:29/m) 139/152bpm 49cal 83/87rpm 9.26/0mph 2) 0.62m - 4:14(6:49/m) 161/168bpm 59cal 82/84rpm 8.8/0mph 3) 0.62m - 4:26(7:08/m) 161/169bpm 62cal 81/85rpm 8.42/0mph 4) 0.62m - 4:29(7:13/m) 161/168bpm 63cal 81/84rpm 8.32/0mph 5) 0.62m - 4:10(6:42/m) 164/169bpm 59cal 82/84rpm 8.96/0mph 6) 0.62m - 4:12(6:46/m) 165/173bpm 60cal 82/86rpm 8.87/0mph 7) 0.62m - 4:24(7:05/m) 163/172bpm 62cal 81/85rpm 8.47/0mph 8) 0.62m - 4:24(7:05/m) 161/166bpm 61cal 81/85rpm 8.47/0mph 9) 0.62m - 3:52(6:13/m) 163/168bpm 54cal 82/84rpm 9.65/0mph 10) 0.36m - 2:19(6:24/m) 165/169bpm 33cal 83/86rpm 9.38/0mph Add a comment	-	4.6mi, 37:35 Running - Intervals Split Summary 5 x 1200m 1 min rest 1) 0.62m - 3:58(6:24/m) 142/160bpm 1) 0.08m - 29(6:18/m) 155/156bpm 2) 0.62m - 4:03(6:30/m) 157/168bpm 2) 0.08m - 32(6:36/m) 164/167bpm 3) 0.62m - 4:09(6:40/m) 153/161bpm 3) 0.08m - 32(6:38/m) 158/160bpm 4) 0.62m - 4:15(6:50/m) 167/187bpm 4) 0.08m - 32(6:35/m) 180/181bpm 5) 0.62m - 4:07(6:38/m) 174/181bpm 5) 0.09m - 35(6:44/m) 176/179bpm Add a comment	-	-