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sallykate
F50 Greater London

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FERC

Races
72
Miles
5477
Miles
70
Miles
1811
Miles
1745
WAVA
51.88%
Mile
8:40
5k
31:02
5M
50:26
10k
1:02:30
10M
1:39:27
Half
2:19:04
20M
3:49:15
Mara
5:25:57
20k
54:30
40k
1:36:22
400m
12:53
750m
25:15

About Me
Mainly confused, occasionally focused. Show More...

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Recent Blogs
Back again	28th Nov
Bah humbug	27th Nov
That'll do	26th Nov
Treating myself	25th Nov
Numbers	24th Nov

Recent Training
28th Nov	General	5.9mi	1:45:00
27th Nov	General	2.9mi	50:23
26th Nov	General	3.1mi	40:49
25th Nov	General	3mi	1:00:36
23rd Nov	General	1.9mi	33:00

12 Month Benchmarks	Run
Mile	11:55
5k	39:47

Recent Pictures	Show more

2022 Targets	Set your targets
Bike 311 Run 435 Swim 12 Walk 435

Recent Threads
Wordle fans
What is your fetch addiction position?
Cats in Boxes
Things you want to say but can't
Fetchie Flab Fighters
Ladies Who Lift...

Followers (8)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
1mi	2	8:40 8:40/mi	51.88		8:40 51.10		8:43 51.88
5km	12	31:02 9:59/mi	49.83	34:40 43.53	31:12 48.62	31:18 48.75		31:02 49.83	32:01 48.67		37:17 42.52		37:15 42.97			38:47 42.60	52:31 32.16	40:41 41.99	48:47 35.41
6km	1	39:00 10:28/mi	46.43	39:00 46.43
5mi	2	50:26 10:05/mi	50.74						50:26 50.74	53:55 47.88
10km	11	1:02:30 10:04/mi	49.97	1:08:25 45.39	1:02:30 49.97	1:03:57 49.14	1:09:53 45.28		1:06:39 48.25				1:13:49 45.36	1:17:34 43.67	1:14:20 46.11
8mi	2	1:54:17 14:17/mi	35.82		1:55:00 35.12			1:54:17 35.82
10mi	6	1:39:27 9:57/mi	51.68		1:45:20 48.47	1:39:27 51.68		1:51:16 46.89	1:49:19 48.14		2:03:00 43.61
13.1mi	16	2:19:04 10:37/mi	48.83		2:22:35 47.31	2:19:04 48.83	2:42:00 42.22	2:25:01 47.54	2:27:29 47.14		2:32:57 46.33	2:44:39 43.04			2:43:57 45.23
20mi	1	3:49:15 11:28/mi	45.78				3:49:15 45.78
26.2mi	9	5:25:57 12:26/mi	44.17		5:38:17 41.27		6:35:00 35.84	5:30:04 43.24	5:25:57 44.17		7:15:09 33.74		6:53:21 36.34	7:15:17 34.93

Date	Planned Races			Distance
22 Jul	TBC			10mi
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup SB	48:47	35.41	5km
15 May	Chislehurst Half Marathon		0.00	13.1mi
19 Feb	TBC February		0.00	10mi
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup SB	40:41	41.99	5km
24 Jul	Endure24 - Reading	24 / 0	0.00	24hr
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	52:31	32.16	5km
4 Jul	Fake parkrun		0.00	5km
2019		Result	WAVA	Distance
26 Oct	Beachy Head Marathon		0.00	26.2mi
5 Oct	The Doctor K Cup	48:21	34.55	5km
15 Jun	Endure24 - 5M lap		0.00	100mi
12 Jan	Northala Fields parkrun SB	38:47	42.60	5km
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	1:14:20	46.11	10km
6 Oct	Thames Bridges Challenge 6th October edition		0.00	10mi
9 Jun	Endure24 - Reading	20 / 0	0.00	24hr
4 Mar	The Big Half SB	2:43:57	45.23	13.1mi
2017		Result	WAVA	Distance
28 Oct	Beachy Head Marathon SB	7:15:17	34.93	26.2mi
8 Oct	Petts Wood Runners 10K SB	1:17:34	43.67	10km
10 Jun	Endure24 - 5M lap		0.00	5mi
14 May	Crystal Palace triathlon (London League)	27:05 / 1:00:34 / 38:06	0.00	750metres/20km/5km
7 May	Sevenoaks tri	12:53 / 1:28:01 / 1:07:33	0.00	400metres/25km/8km
2016		Result	WAVA	Distance
27 Nov	The 10K MoRun Greenwich Park SB	1:13:49	45.36	10km
19 Nov	TBC6		0.00	10mi
12 Nov	Hilly Fields parkrun		0.00	5km
29 Oct	Beachy Head Marathon SB	6:53:21	36.34	26.2mi
22 Oct	Hilly Fields parkrun		0.00	5km
15 Oct	Hilly Fields parkrun		0.00	5km
9 Oct	Petts Wood 10k	1:16:29	43.77	10km
15 May	Crystal Palace triathlon (London League)	25:22 / 1:05:21 / 42:47	0.00	750metres/20km/5km
27 Feb	Thames Bridges Challenge 4		0.00	10mi
6 Feb	Hilly Fields parkrun SB	37:15	42.97	5km
2015		Result	WAVA	Distance
22 Feb	Brighton Half Marathon SB	2:44:39	43.04	13.1mi
2014		Result	WAVA	Distance
21 Dec	Christmas Greenwich Park 5k SB	37:17	42.52	5km
25 Oct	Beachy Head Marathon SB	7:15:09	33.74	26.2mi
19 Oct	Cabbage Patch 10 SB	2:03:00	43.61	10mi
2 Aug	London triathlon - bike leg only	1:36:22	0.00	40km
18 May	Crystal Palace Triathlon	26:14 / 54:30 / 41:11	0.00	750metres/20km/5km
2 Mar	Tunbridge Wells Half Marathon SB	2:32:57	46.33	13.1mi
2013		Result	WAVA	Distance
4 Aug	Prudential Ride London-Surrey 100	8:31:00	0.00	100mi
9 Jun	Eltham Park 5 SB	53:55	47.88	5mi
19 May	Crystal Palace Triathlon	25:15 / 54:46 / 34:05	0.00	750metres/20km/5km
2012		Result	WAVA	Distance
27 Oct	Beachy Head Marathon	6:25:43	37.32	26.2mi
21 Oct	Cabbage Patch 10 SB	1:49:19	48.14	10mi
7 Oct	Dulwich Runners 10K SB	1:06:39	48.25	10km
30 Sep	Barns Green Half Marathon	2:29:38	46.46	13.1mi
15 Sep	London Pride Run 10k	1:08:56	46.65	10km
19 May	Dulwich parkrun SB	32:01	48.67	5km
22 Apr	London Marathon PB	5:25:57	44.17	26.2mi
1 Apr	Paddock Wood Half Marathon SB	2:27:29	47.14	13.1mi
31 Mar	The National Lottery - Olympic Park Run PB	50:26	50.74	5mi
2011		Result	WAVA	Distance
22 Oct	Beachy Head Marathon	6:23:52	37.18	26.2mi
16 Oct	Cabbage Patch 10 SB	1:51:16	46.89	10mi
22 May	Crystal Palace Triathlon	26:49 / 1:01:49 / 33:43	0.00	750metres/20km/5km
23 Apr	Brockwell parkrun PB	31:02	49.83	5km
17 Apr	London Marathon SB	5:30:04	43.24	26.2mi
20 Mar	Hastings Half Marathon SB	2:25:01	47.54	13.1mi
16 Jan	Grim Challenge PB	1:54:17	35.82	8mi
2 Jan	Tadworth 10	2:02:30	42.26	10mi
2010		Result	WAVA	Distance
21 Nov	Beckenham Charity Trail 10K SB	1:09:53	45.29	10km
23 Oct	Beachy Head Marathon SB	6:35:00	35.84	26.2mi
18 Sep	Fetch London Mile - part 9 - Battersea SB	8:43	51.88	1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon SB	2:42:00	42.22	13.1mi
14 Feb	Bramley 20 PB	3:49:15	45.78	20mi
17 Jan	Dartford 10 (9th Les Witton Memorial Race)		0.00	10mi
2009		Result	WAVA	Distance
1 Nov	Barns Green Half Marathon	2:24:12	47.09	13.1mi
18 Oct	Cabbage Patch 10 PB	1:39:27	51.68	10mi
11 Oct	Royal Parks Half Marathon PB	2:19:04	48.83	13.1mi
19 Sep	Roundshaw Downs parkrun		0.00	5km
15 Aug	Roundshaw Downs parkrun SB	31:18	48.75	5km
10 May	Ranelagh Richmond Half Marathon	2:45:00	41.15	13.1mi
5 Apr	Paddock Wood Half Marathon	2:21:52	47.86	13.1mi
29 Mar	Reading Half Marathon	2:22:16	47.73	13.1mi
1 Mar	Greenwich Meridian 10k SB	1:03:57	49.14	10km
15 Feb	Tunbridge Wells Half Marathon	2:27:07	45.85	13.1mi
2008		Result	WAVA	Distance
7 Dec	Grim Challenge SB	1:55:00	35.12	8mi
8 Nov	Fetch London Mile - Part 3 PB	8:40	51.10	1mi
2 Nov	Barns Green Half Marathon SB	2:22:35	47.31	13.1mi
19 Oct	Cabbage Patch 10 SB	1:45:20	48.47	10mi
20 Jul	BUPA Great Capital Run PB	1:02:30	49.97	10km
25 May	Edinburgh Marathon SB	5:38:17	41.27	26.2mi
27 Apr	Brockley 5k Fun Run SB	31:12	48.62	5km
30 Mar	Paddock Wood Half Marathon	2:27:24	45.76	13.1mi
2 Mar	Greenwich Meridian 10K	1:04:10	48.67	10km
17 Feb	Sussex Beacon Half Marathon	2:32:00	44.11	13.1mi
2007		Result	WAVA	Distance
8 Dec	London Santa Run PB	39:00	46.43	6km
7 Oct	Dulwich Runners Charity 10K SB	1:08:25	45.39	10km
15 Jul	Race for Life Blackheath SB	34:40	43.53	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	56	79	62	69	64	4	10	0	19	23	42	0	428
2022	0	0	0	0	0	0	2.8	0	0	0	0	0	2.8
2022	16	3	12	9	0	0	0	0	2	9	15	0	67
2022	0	0	0	0	0	0	0	0	3	0	0	0	3
2021	17	18	0	62	53	37	41	0	0	6	66	112	412
2021	22	0	0	4	5	0	0	8	19	8	26	2	92
2020	0	0	0	6	6	22	60	64	87	50	36	17	347
2020	27	16	0	24	6	11	6	0	2	0	18	8	118
2020	0	0	0	4	22	46	39	0	6	0	0	0	117
2019	66	17	0	0	0	0	0	0	6	73	51	74	286
2019	0	0	1.6	1.7	0	0	0	0	1.4	0	0	0	4.6
2019	47	11	0	10	7	47	0	7	30	45	46	77	327
2019	0	4	0	0	9	0	0	0	0	0	0	0	14
2018	0	0	0	0	0	0	1	4	12	0	3	18	38
2018	0	0	1	1.3	0.6	0	0	0	0	0	0	0	2.8
2018	48	29	13	0	12	20	10	12	33	29	18	5	229
2018	0	0	0	0	54	66	42	11	121	32	15	0	343
2017	21	8	9	3	0	0	11	0	24	17	0	0	93
2017	1.5	2.4	0	0	2.2	0	0.1	8.1	0	1.1	0	0	15.3
2017	30	22	15	21	25	30	43	0	5	75	24	32	320
2017	0	0	0	0	28	55	0	0	0	0	0	0	82
2016	0	0	0	0	0	0	0	0	0	19	11	0	30
2016	0	4.9	0.7	1.3	0.5	0.5	0.6	4.4	0.5	0	0	0	13.4
2016	37	51	28	9	8	33	21	6	40	85	19	30	365
2016	17	0	0	0	33	21	6	0	0	23	0	0	100
2015	0	0	0	0	0	0	0	0	0	0	32	0	32
2015	0.5	1	1.3	0	0	0	0	0	3	0	0	0	5.7
2015	35	25	11	0	0	0	0	0	0	0	0	24	95
2015	12	6	0	12	17	0	0	0	0	0	0	0	46
2014	2	5	9	10	0	0	0	0	0	0	0	0	26
2014	0	0	2.7	1.7	0.5	0	0	0	0	0	0	0	4.8
2014	51	40	31	34	3	10	16	10	20	44	3	18	280
2014	0	38	47	61	64	61	73	25	56	0	28	6	458
2013	0	0	0	0	6	1	21	0	0	0	0	0	28
2013	0	0	1.2	1.9	0.9	0	0	0	0	0	0	0	4
2013	25	27	3	5	30	11	10	13	14	0	3	26	167
2013	0	0	0	31	87	79	147	142	22	0	0	0	508
2012	3	1	0	0	5	0	0	0	0	0	0	0	9
2012	91	57	95	44	49	20	33	14	46	54	13	6	524
2012	0	0	0	0	0	0	0	16	0	8	0	0	24
2011	0	0	0	0	0	3	3	0	0	0	0	0	5
2011	1.6	0	0	0.8	3.2	1.2	2.8	1.3	0.4	0.9	2	0	14.2
2011	80	84	103	50	11	47	42	14	35	80	28	10	584
2011	8	0	0	29	62	0	8	5	3	3	0	0	116
2010	0	0	0	0	0	0	0	0	0	0	2	0	2
2010	73	98	102	41	28	41	61	74	92	86	29	31	754
2009	0	0	0	0	3	0	0	0	0	0	0	0	3
2009	72	47	75	42	64	41	101	44	61	43	51	70	714
2008	0	0	0	0	0	0	0	0	0	5	4	0	9
2008	43	59	77	100	64	44	74	38	61	58	20	31	669
2007	0	0	0	0	0	0	8	36	37	25	50	14	170

Wed 2nd Nov Nov 2	Thu 3rd Nov Nov 3	Fri 4th Nov Nov 4	Sat 5th Nov Nov 5	Sun 6th Nov Nov 6	Mon 7th Nov Nov 7	Tue 8th Nov Nov 8
-	0.9mi, 13:03 Run - General Split Summary === 1) 0.13km - 1:00(7:36/km) 150/180bpm [1139b/km] 10cal 7.9/8.7kmph 2) 0.1km - 1:00(9:44/km) 170/183bpm [1655b/km] 9cal 6.16/7.83kmph 3) 0.12km - 1:00(8:39/km) 160/172bpm [1384b/km] 9cal 6.94/7.96kmph 4) 0.1km - 1:00(10:28/km) 164/173bpm [1716b/km] 8cal 5.73/7.09kmph 5) 0.12km - 1:00(8:02/km) 170/194bpm [1365b/km] 10cal 7.47/8.1kmph 6) 0.1km - 1:00(10:13/km) 173/184bpm [1768b/km] 10cal 5.87/8.06kmph 7) 0.12km - 1:00(8:07/km) 166/181bpm [1348b/km] 10cal 7.39/8.4kmph 8) 0.12km - 1:00(8:39/km) 178/190bpm [1540b/km] 10cal 6.94/8.03kmph 9) 0.12km - 1:00(8:06/km) 171/180bpm [1384b/km] 10cal 7.41/8.43kmph 10) 0.1km - 1:00(10:14/km) 168/186bpm [1719b/km] 9cal 5.86/7.52kmph 11) 0.13km - 1:00(7:36/km) 158/178bpm [1201b/km] 10cal 7.9/8.2kmph 12) 0.1km - 1:00(9:34/km) 175/190bpm [1674b/km] 9cal 6.27/8.2kmph 13) 0.14km - 1:00(7:06/km) 159/171bpm [1129b/km] 10cal 8.45/8.87kmph 14) 0.01km - 3(7:16/km) 167/167bpm [1215b/km] 8.25/8.46kmph 3rd Nov 2022, 6:23pm Corrah wrote: Yay, you went out :) 3rd Nov 2022, 6:23pm Corrah wrote: Yay, you went out :) Add a comment 2.1mi, 30:02 Run - General Split Summary === 1) 0.14km - 1:00(7:11/km) 138/173bpm [992b/km] 9cal 8.34/8.73kmph 2) 0.1km - 1:00(9:43/km) 151/164bpm [1467b/km] 8cal 6.17/8.67kmph 3) 0.13km - 1:00(7:35/km) 152/166bpm [1153b/km] 10cal 7.91/8.56kmph 4) 0.1km - 1:00(10:26/km) 151/165bpm [1576b/km] 8cal 5.75/8.03kmph 5) 0.14km - 1:00(7:02/km) 149/180bpm [1048b/km] 10cal 8.54/8.77kmph 6) 0.09km - 1:00(11:15/km) 169/181bpm [1902b/km] 9cal 5.33/8.87kmph 7) 0.13km - 1:00(7:54/km) 153/167bpm [1209b/km] 9cal 7.6/7.76kmph 8) 0.09km - 1:00(11:03/km) 157/170bpm [1734b/km] 8cal 5.43/7.59kmph 9) 0.13km - 1:00(7:39/km) 151/169bpm [1154b/km] 10cal 7.85/8.06kmph 10) 0.09km - 1:00(10:32/km) 176/194bpm [1854b/km] 11cal 5.7/7.89kmph 11) 0.13km - 1:00(7:51/km) 157/173bpm [1231b/km] 10cal 7.65/7.89kmph 12) 0.09km - 1:00(11:16/km) 153/163bpm [1723b/km] 9cal 5.33/7.86kmph 13) 0.14km - 1:00(7:20/km) 152/170bpm [1114b/km] 10cal 8.19/8.46kmph 14) 0.1km - 1:00(10:13/km) 157/176bpm [1605b/km] 8cal 5.87/8.36kmph 15) 0.13km - 1:00(7:39/km) 146/155bpm [1117b/km] 10cal 7.84/8.5kmph 16) 0.09km - 1:00(11:25/km) 154/172bpm [1757b/km] 8cal 5.26/8.06kmph 17) 0.14km - 1:00(7:09/km) 148/161bpm [1057b/km] 9cal 8.4/8.5kmph 18) 0.1km - 1:00(10:16/km) 153/160bpm [1571b/km] 8cal 5.85/8.5kmph 19) 0.13km - 1:00(7:37/km) 150/170bpm [1142b/km] 10cal 7.88/8.53kmph 20) 0.09km - 1:00(10:41/km) 154/162bpm [1646b/km] 8cal 5.62/8kmph 21) 0.12km - 1:00(8:21/km) 152/165bpm [1270b/km] 10cal 7.18/7.49kmph 22) 0.1km - 1:00(9:32/km) 152/166bpm [1449b/km] 8cal 6.3/7.39kmph 23) 0.13km - 1:00(7:28/km) 151/174bpm [1128b/km] 10cal 8.03/8.43kmph 24) 0.1km - 1:00(10:06/km) 142/161bpm [1434b/km] 9cal 5.94/8.2kmph 25) 0.13km - 1:00(7:53/km) 150/165bpm [1183b/km] 9cal 7.61/8.53kmph 26) 0.1km - 1:00(10:21/km) 146/165bpm [1511b/km] 8cal 5.8/7.66kmph 27) 0.13km - 1:00(7:58/km) 150/169bpm [1195b/km] 10cal 7.53/7.93kmph 28) 0.09km - 1:00(10:39/km) 150/169bpm [1598b/km] 8cal 5.63/7.59kmph 29) 0.13km - 1:00(7:59/km) 150/169bpm [1198b/km] 9cal 7.51/8.4kmph 30) 0.09km - 1:00(11:04/km) 141/169bpm [1560b/km] 7cal 5.42/8.77kmph 31) 0km - 2(8:25/km) 118/118bpm [993b/km] 7.13/4.9kmph 3rd Nov 2022, 6:23pm Corrah wrote: Double yay :) Add a comment 2mi, 36:44 Walk - General Split Summary === 1) 1km - 11:35(11:35/km) 138/164bpm [1598b/km] 104cal 61/64rpm 5.18/5.75kmph 2) 1km - 10:51(10:51/km) 126/135bpm [1367b/km] 70cal 62/64rpm 5.53/6.38kmph 3) 1km - 11:12(11:12/km) 116/125bpm [1299b/km] 47cal 60/62rpm 5.36/7.83kmph 4) 0.27km - 3:07(11:20/km) 123/136bpm [1394b/km] 17cal 60/64rpm 5.29/5.91kmph Add a comment	1.1mi, 20:00 Walk - General Add a comment	1.9mi, 36:19 Walk - General Split Summary === 1) 1km - 11:29(11:29/km) 124/137bpm [1423b/km] 82cal 61/66rpm 5.23/6.85kmph 2) 1km - 11:21(11:21/km) 124/136bpm [1408b/km] 73cal 60/65rpm 5.28/6.15kmph 3) 1km - 13:24(13:24/km) 120/130bpm [1608b/km] 69cal 60/62rpm 4.48/5.64kmph 4) 0km - 2(19:37/km) 99/99bpm [1942b/km] 60/62rpm 3.06/5.21kmph 5) 0.01km - 3(8:04/km) 99/99bpm [798b/km] 60/62rpm 7.44/5.21kmph 5th Nov 2022, 4:27pm Corrah wrote: :) Add a comment 3.1mi, 41:31 Run - General Split Summary === 1) 0.21km - 1:30(7:10/km) 160/176bpm [1147b/km] 16cal 8.37/8.63kmph 2) 0.09km - 1:00(10:40/km) 165/171bpm [1761b/km] 9cal 5.62/8.53kmph 3) 0.2km - 1:30(7:20/km) 164/175bpm [1201b/km] 16cal 8.19/8.4kmph 4) 0.1km - 1:00(10:07/km) 159/175bpm [1609b/km] 9cal 5.93/8.2kmph 5) 0.22km - 1:30(6:54/km) 155/175bpm [1071b/km] 16cal 8.69/9.21kmph 6) 0.1km - 1:00(9:52/km) 156/181bpm [1538b/km] 8cal 6.08/8.73kmph 7) 0.22km - 1:30(6:43/km) 160/173bpm [1075b/km] 16cal 8.94/9.14kmph 8) 0.09km - 1:00(10:48/km) 155/168bpm [1674b/km] 8cal 5.55/8.97kmph 9) 0.2km - 1:30(7:39/km) 160/173bpm [1225b/km] 15cal 7.84/8.9kmph 10) 0.08km - 1:00(11:54/km) 170/187bpm [2023b/km] 10cal 5.04/8kmph 11) 0.21km - 1:30(7:08/km) 150/169bpm [1071b/km] 15cal 8.41/9.07kmph 12) 0.11km - 1:00(8:57/km) 153/166bpm [1369b/km] 9cal 6.7/8.33kmph 13) 0.21km - 1:30(7:18/km) 155/176bpm [1132b/km] 15cal 8.22/8.63kmph 14) 0.09km - 1:00(11:25/km) 157/164bpm [1792b/km] 8cal 5.26/8.36kmph 15) 0.2km - 1:30(7:36/km) 156/166bpm [1185b/km] 15cal 7.9/8.83kmph 16) 0.08km - 1:00(11:59/km) 151/164bpm [1810b/km] 8cal 5/7.62kmph 17) 0.19km - 1:30(7:59/km) 152/170bpm [1213b/km] 15cal 7.52/8.46kmph 18) 0.12km - 1:00(8:39/km) 153/161bpm [1324b/km] 8cal 6.93/7.83kmph 19) 0.2km - 1:30(7:34/km) 159/176bpm [1204b/km] 15cal 7.92/8.67kmph 20) 0.1km - 1:00(10:22/km) 150/168bpm [1554b/km] 8cal 5.79/7.59kmph 21) 0.2km - 1:30(7:32/km) 154/167bpm [1159b/km] 15cal 7.97/8.6kmph 22) 0.1km - 1:00(10:17/km) 155/171bpm [1594b/km] 8cal 5.84/7.93kmph 23) 0.2km - 1:30(7:28/km) 153/164bpm [1142b/km] 15cal 8.04/8.16kmph 24) 0.09km - 1:00(11:32/km) 155/163bpm [1787b/km] 8cal 5.21/7.96kmph 25) 0.2km - 1:30(7:22/km) 149/161bpm [1098b/km] 14cal 8.14/8.8kmph 26) 0.1km - 1:00(9:42/km) 148/171bpm [1435b/km] 8cal 6.19/8.46kmph 27) 0.21km - 1:30(7:09/km) 152/165bpm [1086b/km] 15cal 8.4/8.8kmph 28) 0.09km - 1:00(10:41/km) 153/168bpm [1635b/km] 8cal 5.62/10.41kmph 29) 0.19km - 1:30(8:00/km) 155/167bpm [1240b/km] 14cal 7.5/8.46kmph 30) 0.13km - 1:00(7:59/km) 156/177bpm [1245b/km] 10cal 7.52/8.83kmph 31) 0.17km - 1:30(8:47/km) 156/164bpm [1370b/km] 14cal 6.83/8.87kmph 32) 0.1km - 1:00(9:40/km) 152/161bpm [1468b/km] 9cal 6.21/8.16kmph 33) 0.21km - 1:30(6:59/km) 156/170bpm [1090b/km] 15cal 8.59/9.04kmph 34) 0km - 1(4:51/km) 165/165bpm [800b/km] 12.39/8.73kmph 5th Nov 2022, 4:26pm Corrah wrote: Nicely done xx Add a comment	2.5mi, 45:00 Walk - General Bits and bobs of walking today. 7th Nov 2022, 7:14am Corrah wrote: 👍 Add a comment	2.2mi, 40:00 Walk - General Bits and bobs 7th Nov 2022, 5:44pm Corrah wrote: :) Add a comment	1.6mi, 28:00 Walk - General 9th Nov 2022, 6:41am Corrah wrote: :) Add a comment
Wed 9th Nov Nov 9	Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15
1.1mi, 20:00 Walk - General Bits & bobs 10th Nov 2022, 8:16pm Corrah wrote: :) Add a comment	1.9mi, 35:00 Walk - General Bits & bobs 10th Nov 2022, 8:16pm Corrah wrote: :) Add a comment 1.3mi, 22:26 Walk - General Split Summary === 1) 1km - 11:06(11:06/km) 128/131bpm [1420b/km] 84cal 62/66rpm 5.41/6.31kmph 2) 1km - 10:35(10:35/km) 131/131bpm [1387b/km] 77cal 62/65rpm 5.67/6.18kmph 3) 0.09km - 45(8:32/km) 131/131bpm [1118b/km] 5cal 70/95rpm 7.03/8.94kmph 10th Nov 2022, 3:24pm Corrah wrote: 👍 Add a comment	1.3mi, 22:12 Walk - General Split Summary === 1) 1km - 10:43(10:43/km) 67/74bpm [718b/km] 15cal 61/64rpm 5.6/6.18kmph 2) 1km - 11:26(11:26/km) 65/78bpm [743b/km] 15cal 61/84rpm 5.25/7.69kmph 3) 0.01km - 3(10:56/km) 64/64bpm [699b/km] 61/84rpm 5.49/5.1kmph 12th Nov 2022, 5:56pm Corrah wrote: :) Add a comment	3.1mi, 40:23 Run - General Split Summary === 1) 0.2km - 1:30(7:34/km) 129/171bpm [977b/km] 14cal 7.92/8.8kmph 2) 0.1km - 1:00(9:33/km) 141/155bpm [1346b/km] 10cal 6.28/8.83kmph 3) 0.23km - 1:30(6:25/km) 135/151bpm [867b/km] 13cal 9.35/10.21kmph 4) 0.11km - 1:00(9:26/km) 135/142bpm [1275b/km] 9cal 6.35/9.17kmph 5) 0.2km - 1:30(7:21/km) 133/146bpm [978b/km] 14cal 8.16/8.6kmph 6) 0.1km - 1:00(10:25/km) 126/134bpm [1313b/km] 8cal 5.76/6.05kmph 7) 0.19km - 1:30(8:03/km) 130/148bpm [1047b/km] 13cal 7.45/9.1kmph 8) 0.1km - 1:00(9:44/km) 134/141bpm [1304b/km] 8cal 6.17/7.86kmph 9) 0.24km - 1:30(6:18/km) 145/159bpm [913b/km] 13cal 9.53/9.87kmph 10) 0.15km - 1:00(6:43/km) 152/155bpm [1020b/km] 10cal 8.94/10.08kmph 11) 0.13km - 1:30(11:24/km) 148/155bpm [1688b/km] 13cal 5.26/9.27kmph 12) 0.09km - 1:00(11:30/km) 152/155bpm [1747b/km] 7cal 5.22/5.17kmph 13) 0.22km - 1:30(6:52/km) 152/165bpm [1043b/km] 15cal 8.74/9.27kmph 14) 0.1km - 1:00(9:45/km) 143/153bpm [1393b/km] 8cal 6.16/8.56kmph 15) 0.2km - 1:30(7:34/km) 149/164bpm [1128b/km] 15cal 7.93/8.2kmph 16) 0.1km - 1:00(10:28/km) 151/165bpm [1580b/km] 8cal 5.73/7.96kmph 17) 0.18km - 1:30(8:19/km) 152/173bpm [1263b/km] 14cal 7.22/9.61kmph 18) 0.11km - 1:00(9:30/km) 146/155bpm [1387b/km] 8cal 6.31/6.18kmph 19) 0.23km - 1:30(6:30/km) 161/169bpm [1047b/km] 16cal 9.23/9.47kmph 20) 0.15km - 1:00(6:28/km) 171/175bpm [1106b/km] 11cal 9.28/9.84kmph 21) 0.13km - 1:30(11:33/km) 158/169bpm [1824b/km] 13cal 5.2/9.51kmph 22) 0.08km - 1:00(12:00/km) 158/162bpm [1895b/km] 8cal 5/5.17kmph 23) 0.22km - 1:30(6:45/km) 166/179bpm [1121b/km] 16cal 8.89/9.31kmph 24) 0.11km - 1:00(9:31/km) 153/173bpm [1457b/km] 8cal 6.3/8.77kmph 25) 0.2km - 1:30(7:29/km) 154/173bpm [1153b/km] 15cal 8.02/9.27kmph 26) 0.1km - 1:00(10:12/km) 154/165bpm [1571b/km] 8cal 5.88/6.35kmph 27) 0.18km - 1:30(8:13/km) 165/182bpm [1357b/km] 15cal 7.3/9.41kmph 28) 0.11km - 1:00(9:07/km) 159/167bpm [1451b/km] 8cal 6.58/8.87kmph 29) 0.23km - 1:30(6:24/km) 173/188bpm [1108b/km] 16cal 9.37/10.61kmph 30) 0.17km - 1:00(5:59/km) 177/180bpm [1059b/km] 11cal 10.03/10.92kmph 31) 0.13km - 1:30(11:26/km) 169/175bpm [1932b/km] 13cal 5.25/7.05kmph 32) 0.11km - 1:00(9:06/km) 168/171bpm [1529b/km] 9cal 6.6/9.37kmph 33) 0.07km - 23(5:48/km) 171/182bpm [992b/km] 4cal 10.35/9.98kmph 12th Nov 2022, 5:56pm Corrah wrote: Good work xx Add a comment	4.7mi, 1:51:41 Walk - General Split Summary === 1) 1km - 21:44(21:44/km) 133/143bpm [2891b/km] 171cal 59/65rpm 2.76/5.81kmph 2) 1km - 19:35(19:35/km) 121/140bpm [2369b/km] 95cal 59/69rpm 3.06/5.14kmph 3) 0.72km - 15:52(22:04/km) 114/131bpm [2515b/km] 57cal 59/67rpm 2.72/5.31kmph 4) 1km - 10:03(10:03/km) 109/124bpm [1096b/km] 31cal 61/65rpm 5.97/10.68kmph 5) 1km - 11:15(11:15/km) 114/126bpm [1282b/km] 43cal 61/78rpm 5.34/7.89kmph 6) 1km - 10:58(10:58/km) 119/126bpm [1305b/km] 50cal 61/64rpm 5.47/6.11kmph 7) 1km - 11:47(11:47/km) 127/179bpm [1497b/km] 66cal 60/65rpm 5.09/6.38kmph 8) 0.81km - 10:28(12:59/km) 130/175bpm [1689b/km] 60cal 60/62rpm 4.62/5.75kmph 13th Nov 2022, 5:04pm Corrah wrote: Nicely done xx Add a comment	1.5mi, 20:02 Run - General Split Summary === 1) 0.3km - 2:00(6:45/km) 140/160bpm [944b/km] 18cal 8.9/9.21kmph 2) 0.1km - 1:00(10:27/km) 136/152bpm [1421b/km] 8cal 5.74/8.67kmph 3) 0.27km - 2:00(7:29/km) 144/158bpm [1078b/km] 20cal 8.02/8.7kmph 4) 0.09km - 1:00(10:55/km) 140/152bpm [1529b/km] 7cal 5.49/7.19kmph 5) 0.25km - 2:00(8:08/km) 146/159bpm [1188b/km] 20cal 7.38/8.7kmph 6) 0.09km - 1:00(10:43/km) 141/149bpm [1510b/km] 6cal 5.6/5.71kmph 7) 0.29km - 2:00(6:56/km) 150/173bpm [1041b/km] 20cal 8.65/9.41kmph 8) 0.09km - 1:00(11:46/km) 150/171bpm [1764b/km] 8cal 5.1/8.83kmph 9) 0.28km - 2:00(7:14/km) 152/165bpm [1100b/km] 20cal 8.29/8.56kmph 10) 0.09km - 1:00(11:31/km) 145/161bpm [1670b/km] 8cal 5.21/8.53kmph 11) 0.25km - 2:00(7:59/km) 149/164bpm [1190b/km] 20cal 7.51/8.23kmph 12) 0.09km - 1:00(11:43/km) 146/166bpm [1712b/km] 7cal 5.12/7.29kmph 13) 0.27km - 2:00(7:23/km) 142/154bpm [1047b/km] 20cal 8.13/8.94kmph 14) 0.01km - 2(4:41/km) 153/154bpm [716b/km] 12.81/8.3kmph 14th Nov 2022, 6:02pm Corrah wrote: Nice :) Add a comment 2.1mi, 36:00 Walk - General Bits & bobs of walking recently. 14th Nov 2022, 6:02pm Corrah wrote: 👍 Add a comment	0mi, 15:00 Cross - Stretching 15th Nov 2022, 9:10pm Corrah wrote: 👍 Add a comment 1.1mi, 19:05 Walk - General Grabbing a chance for some vit D (plus I needed milk). Split Summary === 1) 1km - 10:40(10:40/km) 105/121bpm [1119b/km] 51cal 63/66rpm 5.63/7.15kmph 2) 0.76km - 8:26(11:02/km) 104/129bpm [1148b/km] 36cal 62/66rpm 5.43/6.42kmph 15th Nov 2022, 9:07pm Corrah wrote: :) Add a comment
Wed 16th Nov Nov 16	Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22
1.5mi, 20:07 Run - General Split Summary === 1) 0.29km - 2:00(6:50/km) 139/169bpm [950b/km] 20cal 8.78/9.41kmph 2) 0.1km - 1:00(9:59/km) 153/169bpm [1527b/km] 8cal 6.01/8.67kmph 3) 0.27km - 2:00(7:24/km) 133/150bpm [985b/km] 18cal 8.1/8.87kmph 4) 0.09km - 1:00(11:26/km) 142/149bpm [1623b/km] 8cal 5.25/8.6kmph 5) 0.26km - 2:00(7:49/km) 144/159bpm [1125b/km] 21cal 7.68/8.6kmph 6) 0.1km - 1:00(10:00/km) 134/152bpm [1340b/km] 8cal 6/8.46kmph 7) 0.26km - 2:00(7:37/km) 138/148bpm [1051b/km] 20cal 7.88/8.56kmph 8) 0.1km - 1:00(10:13/km) 133/147bpm [1358b/km] 8cal 5.88/8.23kmph 9) 0.28km - 2:00(7:03/km) 136/151bpm [960b/km] 18cal 8.5/8.83kmph 10) 0.1km - 1:00(10:28/km) 132/148bpm [1381b/km] 8cal 5.73/8.33kmph 11) 0.23km - 2:00(8:31/km) 143/172bpm [1219b/km] 18cal 7.04/8.56kmph 12) 0.1km - 1:00(10:15/km) 140/152bpm [1435b/km] 8cal 5.85/8.56kmph 13) 0.29km - 2:00(6:50/km) 143/151bpm [976b/km] 20cal 8.79/8.9kmph 14) 0.01km - 7(9:11/km) 150/150bpm [1377b/km] 1cal 6.53/8.87kmph 16th Nov 2022, 2:19pm Corrah wrote: Nice :) Add a comment	-	-	-	0mi, 24:40 Cross - Strength Split Summary === 1) 0km - 24:40(0/km) 95/116bpm [INFb/km] 91cal 59/59rpm 22nd Nov 2022, 12:38pm Corrah wrote: Good work :) Add a comment 1.8mi, 41:33 Walk - General Split Summary === 1) 1km - 13:33(13:33/km) 98/120bpm [1329b/km] 56cal 60/66rpm 4.42/7.69kmph 2) 1km - 13:37(13:37/km) 77/101bpm [1048b/km] 29cal 58/63rpm 4.41/5.58kmph 3) 0.95km - 14:23(15:11/km) 79/86bpm [1199b/km] 31cal 58/60rpm 3.95/5.54kmph 20th Nov 2022, 2:00pm Corrah wrote: Nice :) Add a comment	-	0mi, 29:25 Cross - Strength Sandhamnsgatan gym. Warm up: open books, glute bridges, toe dips, dead bug, cat/cow plus one whose name I can't remember Two sets of: BB deadlift: 35kg x 10 Single arm row: 10kg x 10 Elevated press ups x 8 (eccentric) Two sets of: Single leg RDL with 12kg KB DB press x 10 w/ 5kg then 7kg Skull crusher x 10 w/ 5kg then 7kg DB Add a comment 0.9mi, 18:15 Walk - General Split Summary === 1) 1km - 13:08(13:08/km) 115/143bpm [1511b/km] 79cal 61/66rpm 4.57/11.99kmph 2) 0.39km - 5:07(13:06/km) 117/124bpm [1533b/km] 29cal 61/67rpm 4.58/6.11kmph 22nd Nov 2022, 12:38pm Corrah wrote: :) Add a comment
Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29
1.9mi, 33:00 Walk - General Bits & bobs of walking today Add a comment	-	3mi, 1:00:36 Walk - General Walk to get new coffee machine. Forgot to stop Garmin until at least five minutes after I'd stopped. Split Summary === 1) 1km - 11:08(11:08/km) 106/126bpm [1180b/km] 56cal 62/65rpm 5.39/7.96kmph 2) 1km - 11:30(11:30/km) 105/123bpm [1208b/km] 51cal 61/64rpm 5.22/6.21kmph 3) 1km - 10:28(10:28/km) 102/110bpm [1068b/km] 39cal 62/64rpm 5.73/6.72kmph 4) 1km - 11:04(11:04/km) 104/121bpm [1150b/km] 43cal 61/66rpm 5.43/11.22kmph 5) 0.79km - 16:26(20:51/km) 97/137bpm [2023b/km] 57cal 62/69rpm 2.88/11.08kmph Add a comment	3.1mi, 40:49 Run - General Split Summary === 1) 0.13km - 1:00(7:48/km) 102/136bpm [796b/km] 6cal 7.69/8.67kmph 2) 0.09km - 1:00(10:49/km) 125/134bpm [1353b/km] 8cal 5.54/8.2kmph 3) 0.14km - 1:00(7:24/km) 126/144bpm [933b/km] 9cal 8.11/7.89kmph 4) 0.1km - 1:00(10:03/km) 126/134bpm [1266b/km] 7cal 5.97/7.86kmph 5) 0.14km - 1:00(7:01/km) 123/142bpm [862b/km] 8cal 8.56/8.8kmph 6) 0.1km - 1:00(10:06/km) 129/137bpm [1303b/km] 8cal 5.94/8.77kmph 7) 0.12km - 1:00(8:32/km) 123/149bpm [1050b/km] 9cal 7.03/8.26kmph 8) 0.09km - 1:00(11:03/km) 125/133bpm [1381b/km] 7cal 5.43/5.98kmph 9) 0.13km - 1:00(7:33/km) 121/141bpm [913b/km] 9cal 7.95/8.06kmph 10) 0.1km - 1:00(10:11/km) 131/145bpm [1334b/km] 8cal 5.89/8.16kmph 11) 0.15km - 1:00(6:53/km) 123/148bpm [846b/km] 8cal 8.72/9kmph 12) 0.1km - 1:00(9:32/km) 127/142bpm [1211b/km] 9cal 6.29/8.97kmph 13) 0.15km - 1:00(6:36/km) 124/141bpm [818b/km] 8cal 9.1/9.04kmph 14) 0.11km - 1:00(9:05/km) 127/142bpm [1154b/km] 8cal 6.6/9.21kmph 15) 0.14km - 1:00(6:59/km) 122/136bpm [852b/km] 7cal 8.59/9.44kmph 16) 0.1km - 1:00(9:52/km) 129/139bpm [1273b/km] 8cal 6.08/8.73kmph 17) 0.15km - 1:00(6:41/km) 114/136bpm [763b/km] 6cal 8.97/9.41kmph 18) 0.1km - 1:00(10:19/km) 125/133bpm [1289b/km] 7cal 5.82/9kmph 19) 0.13km - 1:00(7:35/km) 116/145bpm [880b/km] 8cal 7.91/8.5kmph 20) 0.1km - 1:00(9:44/km) 139/156bpm [1352b/km] 8cal 6.17/8.56kmph 21) 0.13km - 1:00(7:49/km) 125/147bpm [977b/km] 8cal 7.68/8.26kmph 22) 0.1km - 1:00(9:51/km) 138/149bpm [1360b/km] 9cal 6.09/8kmph 23) 0.15km - 1:00(6:50/km) 137/153bpm [937b/km] 9cal 8.77/8.97kmph 24) 0.1km - 1:00(9:44/km) 144/154bpm [1402b/km] 8cal 6.16/8.67kmph 25) 0.14km - 1:00(6:58/km) 146/163bpm [1018b/km] 10cal 8.61/9.24kmph 26) 0.09km - 1:00(10:54/km) 157/166bpm [1712b/km] 8cal 5.5/9.07kmph 27) 0.11km - 1:00(8:53/km) 154/159bpm [1368b/km] 9cal 6.76/7.73kmph 28) 0.1km - 1:00(10:10/km) 151/157bpm [1534b/km] 7cal 5.91/6.55kmph 29) 0.16km - 1:00(6:13/km) 151/161bpm [938b/km] 9cal 9.66/10.25kmph 30) 0.1km - 1:00(9:53/km) 156/162bpm [1542b/km] 9cal 6.07/9.61kmph 31) 0.16km - 1:00(6:10/km) 153/163bpm [944b/km] 10cal 9.73/9.91kmph 32) 0.15km - 1:00(6:39/km) 157/165bpm [1044b/km] 10cal 9.03/10.55kmph 33) 0.16km - 1:00(6:26/km) 159/163bpm [1023b/km] 11cal 9.33/10.35kmph 34) 0.11km - 1:00(8:54/km) 160/164bpm [1425b/km] 9cal 6.74/9.67kmph 35) 0.15km - 1:00(6:34/km) 165/178bpm [1085b/km] 11cal 9.13/9.71kmph 36) 0.1km - 1:00(9:57/km) 159/170bpm [1582b/km] 9cal 6.03/9.24kmph 37) 0.14km - 1:00(7:03/km) 159/170bpm [1121b/km] 10cal 8.51/8.9kmph 38) 0.11km - 1:00(9:29/km) 159/169bpm [1508b/km] 9cal 6.33/8.4kmph 39) 0.13km - 1:00(7:59/km) 162/174bpm [1292b/km] 10cal 7.52/9.21kmph 40) 0.14km - 1:00(7:03/km) 170/178bpm [1199b/km] 11cal 8.5/9.77kmph 41) 0.15km - 49(5:33/km) 174/180bpm [967b/km] 9cal 10.8/10.85kmph 26th Nov 2022, 11:46am Steve NordRunner wrote: Ooh, Sverige! Didn't realise you had moved by now 👍🏻 Visste du at du kan lese norsk nå? 😀 26th Nov 2022, 3:58pm sallykate wrote: I am just visiting for a week - moving properly in January for the full winter experience! Not convinced I can read Norwegian just yet... :-) Add a comment	2.9mi, 50:23 Walk - General Split Summary === 1) 1km - 10:33(10:33/km) 102/108bpm [1076b/km] 48cal 62/66rpm 5.69/6.48kmph 2) 1km - 10:13(10:13/km) 99/102bpm [1012b/km] 39cal 62/65rpm 5.87/6.85kmph 3) 1km - 10:06(10:06/km) 102/116bpm [1029b/km] 39cal 62/65rpm 5.95/7.09kmph 4) 1km - 10:59(10:59/km) 104/133bpm [1142b/km] 44cal 62/66rpm 5.46/6.65kmph 5) 0.69km - 8:32(12:23/km) 94/106bpm [1163b/km] 25cal 61/66rpm 4.85/19.62kmph 28th Nov 2022, 9:23pm Corrah wrote: Nicely done xx Add a comment	5.9mi, 1:45:00 Walk - General Walking over the last couple of days, not recorded on Garmin. 28th Nov 2022, 9:34pm Corrah wrote: :) Add a comment	-

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sallykate F50 Greater London

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sallykate
F50 Greater London