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Ruggy
M55

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About Me
Started running back in 2002. Without any shadow of doubt it was the best thing I have ever done! Initially it was to run with a friend who was a good runner. Within a few week I had joined DRR and the rest is history. I now have an amazing bunch of friends that i couldn't live without. Show More...

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Recent Blogs
Trainer comparison Asics DS Trainer	Mar 2018
My Splits	May 2013
Marathon Bug	Jul 2010
Shakespeare OMG!	Apr 2010
HAPPY NEW YEAR!	Dec 2009

My parkrun
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Recent Training
3rd Dec	General	26.4mi	3:48:03
2nd Dec	General	3.3mi	33:41
1st Dec	General	3.5mi	32:50
30th Nov	General	2.8mi	27:39
27th Nov	General	3.4mi	31:31

12 Month Benchmarks	Run	Bike
Mile	6:22	3:01
5k	20:36	12:13
5mi	36:50	21:17
10k	46:00	26:42
10mi	1:14:18	43:07
Half	1:44:42	0
20mi	2:42:07	0
Mara	3:35:17	0

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Buddies (25)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	PB	WB
1mi	5						6:22 64.40	6:04 68.10	6:08 67.87						5:56 72.92	6:09 70.91						5:56 5:56/mi	72.92
3km	9						11:39 69.30	11:24 71.35	11:37 70.55	11:34 71.40		11:09 75.22	11:24 74.14	11:23 74.84	11:20 75.77	11:54 72.74						11:09 5:59/mi	75.77
3.1mi	1												21:44 66.53									21:44 7:01/mi	66.53
5km	42				19:53 68.56	19:49 69.31	20:00 69.19	19:45 70.60				19:09 75.36	19:44 73.45	19:46 73.91	19:37 75.07	20:22 72.89	20:25 73.30	19:54 75.83				19:09 6:10/mi	75.83
4.6mi	1												33:00 65.70									33:00 7:10/mi	65.70
5mi	22					34:17 65.07	34:04 66.00	33:28 67.72	41:31 55.02		34:00 68.83	33:59 68.86		33:55 70.14	33:47 71.01							33:28 6:42/mi	71.01
5.7mi	1											39:14 68.21										39:14 6:53/mi	68.21
6mi	1					41:05 65.38																41:05 6:51/mi	65.38
10km	26			41:22 66.23	41:57 65.82	42:34 65.38	42:34 65.90	42:35 66.41		40:49 70.41		39:54 73.22		40:34 73.24	41:05 72.93	40:38 74.37		42:58 71.56			42:56 73.54	39:54 6:25/mi	74.37
7mi	1											52:32 63.10										52:32 7:30/mi	63.10
12km	1							55:53 61.35														55:53 7:30/mi	61.35
8.7mi	1					1:05:22 61.43																1:05:22 7:29/mi	61.43
15km	2							1:13:34 59.42				1:12:06 62.17										1:12:06 7:44/mi	62.17
15.5km	2											1:09:33 67.29	1:10:29 66.97									1:09:33 7:13/mi	67.29
9.7mi	1													1:10:35 67.96								1:10:35 7:17/mi	67.96
10mi	9	1:13:08 61.04												1:11:45 68.44	1:10:31 70.25	1:10:24 70.98	1:11:46 70.25	1:13:38 69.07	1:13:10 70.14			1:10:24 7:02/mi	70.98
13.1mi	26	1:43:47 56.89	1:33:40 63.84	1:31:20 65.47			1:38:15 62.33				1:36:28 66.20	1:31:46 70.20	1:34:20 68.29	1:30:17 72.60	1:32:05 71.81	1:31:13 72.50	1:34:09 70.87	1:34:44 71.07		1:31:47 75.39		1:30:17 6:54/mi	75.39
20mi	9	2:33:51 60.34		2:23:42 65.43	2:26:29 64.67								2:27:24 68.72	2:29:54 68.16	2:24:46 71.19	2:30:19 69.18						2:23:42 7:11/mi	71.19
26.2mi	28	3:48:46 54.11		3:25:48 60.92	3:26:26 61.19	3:22:54 63.28	3:22:44 63.86		3:28:29 62.62	3:28:16 63.21		3:18:44 67.38	3:20:04 67.51	3:17:50 68.87	3:19:38 68.84	3:30:34 65.85	3:35:28 64.93	3:55:27 60.50			3:25:01 70.77	3:17:50 7:33/mi	70.77

2022		Result	WAVA	Distance
12 Jul	Milton Keynes 10k EMGP Series race 8 SB	42:56	73.54	10km
8 Jul	Bedfordshire AAA 10K	43:33	72.50	10km
29 May	Edinburgh Marathon SB	3:25:01	70.77	26.2mi
2021		Result	WAVA	Distance
10 Oct	Brighton Half Marathon SB	1:31:47	75.39	13.1mi
2020		Result	WAVA	Distance
19 Jan	Fred Hughes 10 SB	1:13:10	70.14	10mi
2019		Result	WAVA	Distance
7 Dec	Lanzarote Marathon SB	3:55:27	60.50	26.2mi
13 Oct	Palma Marathon	4:00:43	59.18	26.2mi
8 Sep	Great North Run SB	1:34:44	71.07	13.1mi
9 Jul	Milton Keynes 10k EMGP Series race 8	43:11	71.20	10km
7 Jul	New Forest 10M SB	1:13:38	69.07	10mi
15 Jun	Salomon Trail Marathon	5:00:18	47.01	26.2mi
7 Jun	Marston Forest 5K SB	19:54	75.83	5km
14 Apr	Flitwick 10k SB	42:58	71.56	10km
10 Mar	Barcelona Marathon	3:56:40	59.65	26.2mi
12 Jan	Rickmansworth parkrun	20:00	75.45	5km
2018		Result	WAVA	Distance
8 Dec	Lanzarotte Marathon	3:55:55	59.84	26.2mi
27 Oct	Beachy Head Marathon	4:40:00	50.42	26.2mi
30 Sep	Windsor Half Marathon	1:40:59	66.67	13.1mi
16 Jun	Salomon Trail Marathon	4:39:01	50.14	26.2mi
8 Jun	Marston Forest 5K SB	20:25	73.30	5km
26 May	jesolo moonlight half marathon	1:42:51	64.87	13.1mi
13 May	Shakespeare Half Marathon	1:38:50	67.51	13.1mi
22 Apr	London Marathon SB	3:35:28	64.93	26.2mi
25 Feb	Brighton Half Marathon SB	1:34:09	70.87	13.1mi
21 Jan	Fred Hughes 10 SB	1:11:46	70.25	10mi
2017		Result	WAVA	Distance
23 Dec	Houghton Hall parkrun	20:42	72.30	5km
4 Nov	Sedgefield parkrun	20:43	72.24	5km
28 Oct	Beachy Head Marathon	4:43:45	49.30	26.2mi
15 Oct	Lisbon Rock & Roll Half marathon	1:50:00	60.66	13.1mi
27 Jul	Stevenage Midweek 3k Relay SB	11:54	72.74	3km
21 Jul	DRR Friendship Mile SB	6:09	70.91	1mi
17 Jun	Trail Marathon Wales (marathon)	4:53:21	47.27	26.2mi
28 May	Edinburgh Marathon	3:30:58	65.72	26.2mi
20 May	Lincoln parkrun	20:33	72.24	5km
23 Apr	London Marathon SB	3:30:34	65.85	26.2mi
9 Apr	BM 10k SB	40:38	74.37	10km
2 Apr	Oakley 20 SB	2:30:19	69.18	20mi
11 Mar	Luton Wardown parkrun	20:30	72.42	5km
19 Feb	Hampton Court Half Marathon SB	1:31:13	72.50	13.1mi
22 Jan	Fred Hughes 10 PB	1:10:24	70.98	10mi
1 Jan	St Albans parkrun	20:26	72.65	5km
1 Jan	Luton Wardown parkrun SB	20:22	72.89	5km
2016		Result	WAVA	Distance
31 Dec	Luton Wardown parkrun	20:55	70.97	5km
24 Dec	Luton Wardown parkrun	22:15	66.72	5km
11 Dec	MK Winter Half Marathon SB	1:32:05	71.81	13.1mi
30 Oct	Luton Half Marathon	1:34:00	70.35	13.1mi
23 Oct	3-Counties XC @ Wellingborough	36:00	64.10	7.68km
25 Sep	Milton Keynes 10km NSPCC	41:53	71.54	10km
18 Sep	Leighton 10	1:11:48	68.99	10mi
13 Aug	Luton Wardown parkrun	20:44	71.03	5km
7 Aug	Dublin Rock N Roll Half Marathon	1:36:25	67.98	13.1mi
30 Jul	Luton Wardown parkrun	19:53	74.06	5km
28 Jul	Stevenage Midweek 3k Relay SB	11:20	75.77	3km
27 Jul	Doug Anderson 5k SB	19:37	75.07	5km
22 Jul	Dunstable Road Runners Friendship Mile PB	5:56	72.92	1mi
17 Jul	Luton 10k	43:30	68.88	10km
3 Jul	luton AC summer road series	20:08	73.14	5km
26 Jun	luton AC summer road series SB	33:47	71.01	5mi
10 Jun	Marston Forest 5K	19:56	73.88	5km
24 Apr	London Marathon SB	3:19:38	68.84	26.2mi
17 Apr	BM 10K SB	41:05	72.93	10km
3 Apr	Oakley 20	2:30:40	68.41	20mi
13 Mar	Finchley 20 SB	2:24:46	71.19	20mi
24 Jan	Fred Hughes 10 SB	1:10:31	70.25	10mi
2015		Result	WAVA	Distance
18 Oct	Amsterdam Half Marathon PB	1:30:17	72.60	13.1mi
11 Oct	Ridgeway Run PB	1:10:35	67.96	9.7mi
20 Sep	Leighton 10 SB	1:11:45	68.44	10mi
6 Sep	Spitfire 10K	41:57	70.82	10km
5 Sep	Luton Wardown parkrun	21:14	68.80	5km
25 Aug	Dunstable Road Runners 5K Track Time Trial	20:08	72.56	5km
15 Aug	Luton Wardown parkrun	20:23	71.67	5km
1 Aug	St Albans parkrun	20:19	71.91	5km
30 Jul	Stevenage Midweek 3k Relay SB	11:23	74.84	3km
19 Jul	Luton 10k	43:24	68.46	10km
12 Jul	luton AC summer road series	20:16	72.08	5km
5 Jul	luton AC summer road series SB	33:55	70.14	5mi
27 Jun	Aylesbury parkrun	20:40	70.69	5km
19 Jun	Marston Forest 5K SB	19:46	73.91	5km
13 Jun	Aylesbury parkrun	20:24	71.61	5km
6 Jun	Luton Wardown parkrun	20:35	70.97	5km
23 May	St Albans parkrun	20:24	71.61	5km
16 May	Luton Wardown parkrun	21:12	68.91	5km
6 May	Silverstone 10k EMGP Series	42:54	69.25	10km
26 Apr	London Marathon PB	3:17:50	68.87	26.2mi
12 Apr	BM 10k SB	40:34	73.24	10km
29 Mar	Oakley 20 SB	2:29:54	68.16	20mi
8 Mar	Finchley 20	2:32:14	67.12	20mi
22 Feb	Hampton Court Half Marathon	1:30:29	71.81	13.1mi
7 Feb	St Albans parkrun	21:50	66.91	5km
18 Jan	Fred Hughes 10	1:11:48	68.39	10mi
2014		Result	WAVA	Distance
7 Dec	Bedford Harriers Half Marathon	1:37:27	66.68	13.1mi
19 Oct	TUI Marathon Palma de Mallorca	3:41:40	61.46	26.2mi
12 Oct	TRC Ridgeway Run SB	1:10:29	66.97	15.5km
2 Aug	St Albans Parkrun	19:57	72.65	5km
31 Jul	Stevenage Midweek 3k Relay ABANDONED SB	11:24	74.14	3km
11 May	Halstead & Essex Marathon SB	3:20:04	67.51	26.2mi
23 Mar	Oakley 20 SB	2:27:24	68.72	20mi
15 Mar	Milton Keynes parkrun SB	19:44	73.45	5km
2 Mar	Berkhamsted Half Marathon SB	1:34:20	68.29	13.1mi
22 Feb	St Albans Parkrun PB	21:44	66.53	3.1mi
12 Jan	Three Counties Dunstable XC PB	33:00	65.70	4.6mi
4 Jan	Beds & Bucks county XC champs (Mens)	47:41	68.36	11km
2013		Result	WAVA	Distance
28 Dec	St Albans parkrun	20:15	71.57	5km
15 Dec	East Haddon XC	31:58	73.81	5mi
8 Dec	Bedford Harriers Half Marathon SB	1:31:46	70.20	13.1mi
24 Nov	Wing XC	34:09	69.09	5mi
10 Nov	Wootton XC	29:32	79.89	5mi
27 Oct	Wellingborough XC	33:33	70.32	5mi
13 Oct	Ridgeway Run PB	1:09:33	67.29	15.5km
5 Oct	St Albans Parkrun	19:14	75.36	5km
8 Sep	Dunstable Downs Half	1:37:30	65.50	13.1mi
31 Aug	Milton Keynes parkrun	20:33	69.98	5km
10 Aug	Milton Keynes parkrun	20:31	70.09	5km
25 Jul	Stevenage Midweek 3k Relay PB	11:09	75.22	3km
7 Jul	NSPCC Milton Keynes Half Marathon	1:35:35	66.81	13.1mi
29 Jun	St Albans Parkrun	19:09	75.09	5km
22 Jun	GREEN SANDS RIDGE RELAY LEG 4 PB	39:14	68.21	5.7mi
14 Jun	Marston Forest 5k PB	19:09	75.09	5km
8 Jun	Milton Keynes parkrun	19:37	73.31	5km
25 May	Milton Keynes parkrun	19:52	72.38	5km
12 May	Halstead & Essex Marathon SB	3:18:44	67.38	26.2mi
28 Apr	The Gaddesden Gallop	44:25	65.78	10km
14 Apr	Flitwick 10k	42:47	68.29	10km
10 Mar	Milton Keynes Half Marathon		0.00	13.1mi
3 Mar	Berkhamsted Half Marathon	1:33:56	67.99	13.1mi
16 Feb	Southern XC Championships (Senior Men) PB	1:12:06	62.17	15km
3 Feb	Three Counties XC - Wootton SB	33:59	68.86	5mi
13 Jan	The Milton Keynes Mystery 10K PB	39:54	73.22	10km
5 Jan	Bucks AA & Beds AAA XC County Championships - Senior/Vet Men PB	52:32	63.10	7mi
2012		Result	WAVA	Distance
16 Dec	Three Counties XC - Stopsley SB	34:00	68.83	5mi
9 Dec	Bedford Harriers Half Marathon SB	1:36:28	66.20	13.1mi
25 Nov	Three Counties XC - East Haddon	34:55	67.02	5mi
29 Apr	Shakespeare Half Marathon	1:43:54	60.94	13.1mi
4 Mar	Milton Keynes Half Marathon	1:44:12	60.77	13.1mi
2011		Result	WAVA	Distance
13 Nov	Three Counties XC - race 2	35:09	66.04	5mi
30 Oct	Three counties XC - race 1	32:25	71.60	5mi
18 Jul	Fairland Valley 3k Relays SB	11:34	71.40	3km
5 Jul	Milton Keynes 10k EMGP Series SB	40:49	70.41	10km
8 May	Shakespeare Marathon	3:29:00	62.99	26.2mi
10 Apr	Brighton Marathon SB	3:28:16	63.21	26.2mi
23 Jan	3CXC: 5, East Haddon	39:18	58.59	5mi
2010		Result	WAVA	Distance
27 Dec	Friendship Mile SB	6:08	67.87	1mi
24 Oct	3CXC: 1, Stopsley	34:54	65.98	5mi
10 Oct	Leicester Marathon	3:37:53	60.42	26.2mi
20 Jul	Fairlands Valley Relays SB	11:37	70.55	3km
2 Jul	Cranfield 5 SB	41:31	55.02	5mi
9 May	Halstead & Essex Marathon SB	3:28:29	62.62	26.2mi
25 Apr	Shakespeare Marathon	3:38:58	59.62	26.2mi
28 Feb	Three Counties Cross Country - Race 6	27:29	83.11	5mi
2009		Result	WAVA	Distance
27 Dec	Friendship Mile SB	6:04	68.10	1mi
22 Nov	Three Counties Cross Country - Race 2	33:28	68.25	5mi
25 Oct	Three Counties Cross Country - Race 1	35:34	64.22	5mi
11 Oct	Ridgeway Run SB	1:13:34	59.42	15km
9 Aug	Bearbrook 10K	42:54	65.92	10km
21 Jul	Fairlands Valley 3K Relays SB	11:24	71.35	3km
3 Jul	Cranfield 5 PB	33:28	67.72	5mi
26 Jun	Luton AC John O'Callaghan	34:15	66.17	5mi
19 Jun	Marston Forest 5K SB	19:45	70.60	5km
5 May	Silverstone 10k EMGP Series SB	42:35	66.41	10km
19 Apr	Flitwick 10K	43:11	65.48	10km
1 Mar	Three counties XC race 5 - Hosted by Team east Hadden	34:15	62.84	4.75mi
10 Jan	Beds/Bucks XC Champs (mens race) PB	55:53	61.35	12km
2008		Result	WAVA	Distance
27 Dec	Friendship Mile SB	6:22	64.40	1mi
23 Nov	Three Counties XC League - Race2 - hosted by Leighton Fun Runners	32:16	68.84	4.9mi
19 Oct	Amsterdam Marathon SB	3:22:44	63.86	26.2mi
8 Aug	Cranfield 5 Miler	34:14	65.68	5mi
22 Jul	Fairlands Valley Relays. (5 x 3km Mens teams 3 x 3km Ladies teams) SB	11:39	69.30	3km
1 Jul	Milton Keynes 10k EMGP Series	43:00	65.24	10km
27 Jun	John O'callaghan Memorial 5 Mile SB	34:04	66.00	5mi
20 Jun	Marston Forest 5K SB	20:00	69.19	5km
6 May	Silverstone 10k EMGP Series SB	42:34	65.90	10km
9 Mar	Silverstone Half Marathon SB	1:38:15	62.33	13.1mi
10 Feb	Three Counties XC league - Race 5 - hosted by Team East Haddon	35:10	63.06	4.93mi
2007		Result	WAVA	Distance
2 Dec	Luton Marathon 3 Stage Relay PB	1:05:22	61.43	8.73mi
21 Oct	Amsterdam Marathon SB	3:22:54	63.28	26.2mi
6 Jul	Cranfield Five Mile SB	34:17	65.07	5mi
22 Jun	Marston Forest 5k SB	19:49	69.31	5km
23 May	The Bedford 6 PB	41:05	65.38	6mi
8 May	Silverstone 10k EMGP Series SB	42:34	65.38	10km
15 Apr	Flitwick 10K	45:00	61.85	10km
2006		Result	WAVA	Distance
7 Jul	Cranfield 5k SB	19:53	68.56	5km
4 Jul	Milton Keynes 10k EMGP Series	42:15	65.35	10km
2 May	Silverstone 10k EMGP Series SB	41:57	65.82	10km
23 Apr	London Marathon SB	3:26:26	61.19	26.2mi
19 Mar	Ashby 20 SB	2:26:29	64.67	20mi
2005		Result	WAVA	Distance
5 Jul	Milton Keynes 10k EMGP Series SB	41:22	66.23	10km
17 Apr	London Marathon SB	3:25:48	60.92	26.2mi
13 Mar	Ashby 20 PB	2:23:42	65.43	20mi
27 Feb	Marie Curie Cancer Care Daffodil Run - Half Marathon SB	1:31:20	65.47	13.1mi
2004		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon SB	1:33:40	63.84	13.1mi
2003		Result	WAVA	Distance
4 May	Leighton 10 SB	1:13:08	61.04	10mi
13 Apr	London Marathon SB	3:48:46	54.11	26.2mi
16 Mar	Ashby 20 SB	2:33:51	60.34	20mi
2 Feb	Watford Half Marathon SB	1:43:47	56.89	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
2023	64	34	55	140	115	57	88	97	59	66	84	33	893
2023	0	10	0	0	0	0	0	0	0	0	0	0	10
2022	121	137	135	151	134	76	125	132	51	86	74	33	1256
2021	69	88	101	127	119	82	106	108	123	78	63	81	1146
2020	70	13	22	84	107	92	114	65	75	93	93	111	941
2020	0	0	0	31	43	0	0	0	0	0	0	0	74
2019	78	116	50	55	117	41	115	124	72	73	70	72	982
2018	102	103	157	113	41	80	91	92	85	103	67	51	1086
2017	91	110	132	68	93	48	49	81	78	82	59	87	977
2016	10	40	77	20	0	8	19	76	10	82	15	104	462
2015	101	118	145	101	61	92	90	92	15	13	0	50	878
2014	66	125	117	140	73	92	58	146	141	89	41	83	1172
2014	0	0	0	35	19	0	54	16	0	0	0	0	124
2013	112	101	98	151	106	92	77	66	86	74	43	65	1071
2013	0	0	0	114	0	0	45	0	0	0	0	0	159
2012	15	55	48	13	0	0	0	10	38	112	93	102	487
2012	0	0	0	0	0	0	0	0	77	16	0	0	94
2011	63	97	140	78	68	62	32	43	54	54	25	11	727
2011	0	0	0	0	0	0	0	49	0	0	0	0	49
2010	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2010	35	132	200	123	77	41	101	151	174	67	62	46	1210
2009	0	0	0	0	0	0	0	0	0	0	0	1.4	1.4
2009	120	56	120	47	90	82	90	58	31	131	51	40	915
2008	47	113	83	79	95	66	150	149	182	111	50	50	1174
2007	0	0	0	0	0	0	0	0	0	0	48	42	90

Sat 11th Nov Nov 11	Sun 12th Nov Nov 12	Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17
-	16.3mi, 2:19:11 Run - General Split Summary === 1) 1mi - 9:03(9:03/mi) 113/142bpm [1022b/mi] 119cal 6.63/7.12mph 2) 1mi - 8:35(8:35/mi) 145/161bpm [1244b/mi] 121cal 6.99/7.74mph 3) 1mi - 8:23(8:23/mi) 134/144bpm [1123b/mi] 113cal 7.16/8.37mph 4) 1mi - 8:20(8:20/mi) 140/147bpm [1167b/mi] 115cal 7.2/7.53mph 5) 1mi - 8:28(8:28/mi) 149/163bpm [1261b/mi] 123cal 7.09/7.43mph 6) 1mi - 8:20(8:20/mi) 147/161bpm [1226b/mi] 121cal 7.2/7.53mph 7) 1mi - 8:14(8:14/mi) 155/162bpm [1277b/mi] 120cal 7.28/8.06mph 8) 1mi - 8:24(8:24/mi) 151/160bpm [1268b/mi] 121cal 7.14/7.68mph 9) 1mi - 8:33(8:33/mi) 153/160bpm [1308b/mi] 126cal 7.02/7.37mph 10) 1mi - 8:31(8:31/mi) 154/163bpm [1313b/mi] 120cal 7.04/7.76mph 11) 1mi - 8:37(8:37/mi) 154/163bpm [1327b/mi] 123cal 6.96/7.28mph 12) 1mi - 8:38(8:38/mi) 156/161bpm [1348b/mi] 123cal 6.94/7.64mph 13) 1mi - 8:36(8:36/mi) 156/161bpm [1341b/mi] 121cal 6.98/7.35mph 14) 1mi - 8:27(8:27/mi) 155/163bpm [1310b/mi] 120cal 7.1/7.28mph 15) 1mi - 8:16(8:16/mi) 156/161bpm [1289b/mi] 114cal 7.26/7.87mph 16) 1mi - 8:14(8:14/mi) 156/160bpm [1283b/mi] 126cal 7.29/8.16mph 17) 0.3mi - 3:33(11:51/mi) 152/165bpm [1802b/mi] 43cal 5.06/8.33mph Add a comment	4.3mi, 40:53 Run - General Split Summary === 1) 1mi - 9:50(9:50/mi) 115/138bpm [1131b/mi] 128cal 6.1/6.87mph 2) 1mi - 9:34(9:34/mi) 119/133bpm [1137b/mi] 108cal 6.28/20.56mph 3) 1mi - 9:49(9:49/mi) 117/130bpm [1148b/mi] 140cal 6.11/7.01mph 4) 1mi - 9:08(9:08/mi) 127/135bpm [1159b/mi] 107cal 6.57/7.95mph 5) 0.3mi - 2:33(8:37/mi) 127/131bpm [1094b/mi] 37cal 6.97/7.89mph Add a comment	-	-	-	-
Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24
18mi, 2:39:24 Run - General Split Summary === 1) 1mi - 8:47(8:47/mi) 116/138bpm [1020b/mi] 112cal 6.83/7.45mph 2) 1mi - 8:41(8:41/mi) 125/138bpm [1085b/mi] 120cal 6.91/7.22mph 3) 1mi - 8:42(8:42/mi) 133/137bpm [1157b/mi] 110cal 6.89/7.14mph 4) 1mi - 8:37(8:37/mi) 135/138bpm [1164b/mi] 109cal 6.96/7.2mph 5) 1mi - 8:52(8:52/mi) 135/140bpm [1197b/mi] 110cal 6.77/6.99mph 6) 1mi - 8:45(8:45/mi) 137/140bpm [1199b/mi] 107cal 6.86/7.12mph 7) 1mi - 8:53(8:53/mi) 136/140bpm [1208b/mi] 114cal 6.76/7.2mph 8) 1mi - 8:47(8:47/mi) 138/143bpm [1211b/mi] 118cal 6.83/7.81mph 9) 1mi - 8:47(8:47/mi) 138/141bpm [1213b/mi] 118cal 6.83/7.1mph 10) 1mi - 8:48(8:48/mi) 139/142bpm [1222b/mi] 117cal 6.82/7.18mph 11) 1mi - 8:53(8:53/mi) 141/144bpm [1252b/mi] 120cal 6.76/6.93mph 12) 1mi - 8:50(8:50/mi) 142/145bpm [1253b/mi] 111cal 6.8/7.2mph 13) 1mi - 8:48(8:48/mi) 143/145bpm [1259b/mi] 112cal 6.82/7.39mph 14) 0.14mi - 1:11(8:42/mi) 144/146bpm [1252b/mi] 14cal 6.9/6.68mph 15) 1mi - 9:05(9:05/mi) 145/148bpm [1318b/mi] 125cal 6.6/6.78mph 16) 1mi - 8:49(8:49/mi) 145/148bpm [1279b/mi] 110cal 6.8/6.95mph 17) 1mi - 9:18(9:18/mi) 145/150bpm [1349b/mi] 114cal 6.45/6.91mph 18) 1mi - 9:14(9:14/mi) 147/152bpm [1357b/mi] 119cal 6.5/7.2mph 19) 0.88mi - 7:36(8:36/mi) 149/153bpm [1282b/mi] 99cal 6.97/7.74mph Add a comment	-	3.8mi, 39:40 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 116/134bpm [1206b/mi] 125cal 5.77/6.7mph 2) 1mi - 10:31(10:31/mi) 121/131bpm [1272b/mi] 118cal 5.71/6.45mph 3) 1mi - 10:21(10:21/mi) 123/133bpm [1273b/mi] 120cal 5.8/6.55mph 4) 0.82mi - 8:25(10:12/mi) 118/125bpm [1204b/mi] 92cal 5.88/6.37mph Add a comment	-	6.2mi, 52:58 Run - General Split Summary === 1) 1mi - 8:47(8:47/mi) 134/157bpm [1176b/mi] 122cal 6.84/7.31mph 2) 1mi - 9:03(9:03/mi) 149/161bpm [1348b/mi] 131cal 6.63/7.28mph 3) 1mi - 8:39(8:39/mi) 136/145bpm [1176b/mi] 110cal 6.94/7.6mph 4) 1mi - 8:46(8:46/mi) 140/146bpm [1227b/mi] 116cal 6.85/7.7mph 5) 1mi - 8:22(8:22/mi) 140/148bpm [1172b/mi] 109cal 7.16/7.97mph 6) 1mi - 8:17(8:17/mi) 139/148bpm [1152b/mi] 113cal 7.24/8.31mph 7) 0.16mi - 1:04(6:44/mi) 147/152bpm [990b/mi] 15cal 8.91/10.18mph Add a comment	-	-
Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1
-	5.3mi, 44:48 Run - General Split Summary === 1) 1mi - 8:19(8:19/mi) 133/150bpm [1107b/mi] 118cal 7.21/8.2mph 2) 1mi - 9:11(9:11/mi) 144/155bpm [1323b/mi] 125cal 6.53/7.41mph 3) 1mi - 8:17(8:17/mi) 150/166bpm [1242b/mi] 110cal 7.25/8.12mph 4) 1mi - 8:41(8:41/mi) 156/163bpm [1354b/mi] 128cal 6.91/7.89mph 5) 1mi - 8:23(8:23/mi) 166/178bpm [1392b/mi] 120cal 7.15/8.77mph 6) 0.29mi - 1:56(6:45/mi) 167/174bpm [1128b/mi] 29cal 8.88/9.27mph Add a comment	3.4mi, 31:31 Run - General Split Summary === 1) 1mi - 9:32(9:32/mi) 120/134bpm [1143b/mi] 124cal 6.3/7.28mph 2) 1mi - 9:13(9:13/mi) 126/133bpm [1161b/mi] 116cal 6.51/7.33mph 3) 1mi - 9:27(9:27/mi) 121/131bpm [1144b/mi] 106cal 6.35/6.97mph 4) 0.37mi - 3:19(9:03/mi) 122/129bpm [1105b/mi] 36cal 6.63/6.95mph Add a comment	-	-	2.8mi, 27:39 Run - General Split Summary === 1) 1mi - 9:55(9:55/mi) 132/151bpm [1309b/mi] 118cal 6.05/7.51mph 2) 1mi - 9:57(9:57/mi) 126/135bpm [1254b/mi] 113cal 6.03/7.22mph 3) 0.79mi - 7:47(9:53/mi) 122/128bpm [1207b/mi] 70cal 6.07/6.24mph Add a comment	3.5mi, 32:50 Run - General Split Summary === 1) 1mi - 9:36(9:36/mi) 111/124bpm [1066b/mi] 103cal 6.25/6.64mph 2) 1mi - 9:44(9:44/mi) 117/129bpm [1139b/mi] 104cal 6.16/7.74mph 3) 1mi - 8:48(8:48/mi) 120/128bpm [1057b/mi] 87cal 6.81/7.28mph 4) 0.49mi - 4:41(9:39/mi) 112/127bpm [1082b/mi] 43cal 6.21/6.76mph Add a comment
Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8
3.3mi, 33:41 Run - General Split Summary === 1) 1mi - 10:21(10:21/mi) 117/134bpm [1211b/mi] 118cal 5.8/6.22mph 2) 1mi - 10:12(10:12/mi) 126/139bpm [1285b/mi] 113cal 5.89/6.39mph 3) 1mi - 10:10(10:10/mi) 121/141bpm [1231b/mi] 121cal 5.9/6.57mph 4) 0.3mi - 2:58(9:50/mi) 116/122bpm [1140b/mi] 33cal 6.1/6.99mph Add a comment	26.4mi, 3:48:03 Run - General Split Summary === 1) 1mi - 8:25(8:25/mi) 129/143bpm [1087b/mi] 121cal 7.12/7.81mph 2) 1mi - 8:14(8:14/mi) 136/145bpm [1120b/mi] 108cal 7.28/7.66mph 3) 1mi - 8:28(8:28/mi) 129/132bpm [1092b/mi] 100cal 7.09/7.6mph 4) 1mi - 8:26(8:26/mi) 131/134bpm [1105b/mi] 105cal 7.11/7.28mph 5) 1mi - 8:17(8:17/mi) 131/135bpm [1085b/mi] 114cal 7.24/7.6mph 6) 1mi - 8:19(8:19/mi) 132/137bpm [1099b/mi] 108cal 7.21/8.04mph 7) 1mi - 8:28(8:28/mi) 133/138bpm [1126b/mi] 120cal 7.08/7.28mph 8) 1mi - 8:22(8:22/mi) 135/143bpm [1130b/mi] 119cal 7.17/7.97mph 9) 1mi - 8:23(8:23/mi) 135/138bpm [1131b/mi] 112cal 7.16/7.39mph 10) 1mi - 8:28(8:28/mi) 135/146bpm [1143b/mi] 118cal 7.09/7.43mph 11) 1mi - 8:38(8:38/mi) 133/136bpm [1149b/mi] 116cal 6.94/7.08mph 12) 1mi - 8:29(8:29/mi) 135/141bpm [1146b/mi] 119cal 7.07/7.24mph 13) 1mi - 8:33(8:33/mi) 135/139bpm [1155b/mi] 120cal 7.01/7.2mph 14) 1mi - 8:34(8:34/mi) 135/139bpm [1157b/mi] 121cal 7/7.49mph 15) 1mi - 8:51(8:51/mi) 135/141bpm [1195b/mi] 123cal 6.78/7.08mph 16) 1mi - 8:35(8:35/mi) 138/145bpm [1185b/mi] 120cal 6.99/7.58mph 17) 1mi - 9:12(9:12/mi) 138/143bpm [1270b/mi] 119cal 6.52/7.24mph 18) 1mi - 8:44(8:44/mi) 142/146bpm [1241b/mi] 117cal 6.87/7.06mph 19) 1mi - 8:33(8:33/mi) 142/146bpm [1214b/mi] 124cal 7.02/7.33mph 20) 1mi - 8:44(8:44/mi) 141/148bpm [1232b/mi] 111cal 6.87/7.51mph 21) 1mi - 9:33(9:33/mi) 139/147bpm [1328b/mi] 122cal 6.28/7.22mph 22) 1mi - 8:57(8:57/mi) 143/151bpm [1281b/mi] 115cal 6.7/7.49mph 23) 1mi - 8:42(8:42/mi) 148/158bpm [1287b/mi] 113cal 6.9/7.45mph 24) 1mi - 9:10(9:10/mi) 140/154bpm [1283b/mi] 115cal 6.55/7.62mph 25) 1mi - 8:32(8:32/mi) 149/153bpm [1270b/mi] 110cal 7.04/7.45mph 26) 1mi - 9:11(9:11/mi) 145/155bpm [1331b/mi] 118cal 6.54/7.35mph 27) 0.44mi - 3:12(7:12/mi) 153/159bpm [1101b/mi] 49cal 8.34/9.58mph Add a comment	-	-	-	-	-

Ruggy M55

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