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PAJ89 MS

Zebra (55)

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San Domenico RC

About Me
I like to run. 2019 was a year of ups and downs: I'm keen to learn from that and recover my fitness, health and motivation. Ultra distances are ultimately the thing that most appeal so I'd like to press on. Also enjoy bouldering and yoga. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? There are loads of resources out there. Seek them out but cast a critical eye on all advice. View a plan as a flexible structure instead of an absolute truth. We are all incredibly different, and so are our needs and responses during training.

Recent Blogs
Newport Marathon and the perils of chasing the pack	Oct 2021
VOGUM 2021	Aug 2021

Recent Training
27th Nov	Yoga	0mi	5:04
26th Nov	Yoga	0mi	28:02
26th Nov	General	7mi	58:24
26th Nov	Yoga	0mi	15:01
25th Nov	Climbing	0mi

12 Month Benchmarks	Run
Mile	5:41
5k	18:41
5mi	34:03
10k	42:48
10mi	1:13:21
Half	1:36:32
20mi	2:27:48
Mara	3:24:07
50k	5:13:30

Recent Pictures

2021 Targets	Set your targets
Run 1500

Recent Threads
Minimalist Footwear Thread

Buddies (13)

Followers (4)

Badges Collected	See available badges
+ 110 others

Best Times
Best WAVA

Dist	Races	PB	WB	2015	2016	2017	2018	2019	2020	2021
1mi	2	5:23 5:23/mi	69.09				5:32 67.11	5:23 69.09
2mi	2	11:23 5:42/mi	69.29				11:40 67.50	11:23 69.29
3mi	3	17:29 5:50/mi	71.92				18:04 69.48	17:29 71.92
5km	11	17:29 5:38/mi	74.48				18:25 70.59	17:29 74.48		18:52 69.39
4mi	1	24:13 6:03/mi	69.23					24:13 69.23
4.3mi	1	27:06 6:18/mi	67.67				27:06 67.67
5mi	2	34:11 6:50/mi	62.41	36:02 59.18				34:11 62.41
10km	7	38:59 6:16/mi	68.53		46:02 58.04	44:46 59.68	38:59 68.53	39:19 67.95
8mi	1	52:14 6:32/mi	66.48					52:14 66.48
9.4mi	1	1:18:04 8:17/mi	52.97				1:18:04 52.97
10mi	1	1:25:51 8:35/mi	51.25				1:25:51 51.25
12.1mi	1	1:18:03 6:27/mi	68.92					1:18:03 68.92
12.3mi	1	1:28:06 7:10/mi	62.07				1:28:06 62.07
13.1mi	14	1:24:58 6:29/mi	68.71	1:43:04 56.65	1:45:30 55.34	1:39:14 58.83	1:25:49 68.03	1:24:58 68.71	1:33:22 62.53	1:44:17 56.00
20mi	1	2:20:02 7:00/mi	65.25					2:20:02 65.25
26.2mi	3	3:25:26 7:50/mi	59.86				3:57:04 51.86	5:04:18 40.40		3:25:26 59.86
30mi	1	4:53:19 9:47/mi	49.22				4:53:19 49.22
32mi	1	5:31:45 10:22/mi	46.42					5:31:45 46.42
40mi	1	7:21:59 11:03/mi	43.56							7:21:59 43.56

2021		Result	WAVA	Distance
13 Nov	Hoka Half Marathon 2021 SB	1:44:17	56.00	13.1mi
24 Oct	Newport Marathon PB	3:25:26	59.86	26.2mi
11 Sep	Cardiff parkrun SB	18:52	69.39	5km
28 Aug	The VOGUM PB	7:21:59	43.56	40mi
2020		Result	WAVA	Distance
19 Jan	Gloucester half marathon SB	1:33:22	62.53	13.1mi
2019		Result	WAVA	Distance
22 Nov	Severn Bridge 5 Night Race PB	34:11	62.41	5mi
6 Oct	Cardiff Half Marathon		0.00	13.1mi
21 Sep	Cardiff parkrun	18:00	72.35	5km
7 Sep	Cardiff parkrun PB	17:29	74.48	5km
11 Aug	Port Talbot Half Marathon	1:30:10	64.75	13.1mi
21 Jul	ASICS London 10K SB	39:19	67.95	10km
14 Jul	ON Snowdonia Trail Marathon SB	5:04:18	40.40	26.2mi
5 Jul	Cardiff Summer Series 4 Miles PB	24:13	69.23	4mi
14 Jun	Cardiff Summer Series 3 Miles PB	17:29	71.92	3mi
8 Jun	Welsh Castles Relay Stage 3 - Criccieth to Maentwrog PB	1:18:03	68.92	12.1mi
31 May	Cardiff Summer Series 2 Miles PB	11:23	69.29	2mi
22 May	SSAFA 5K Series Race 1	17:41	73.64	5km
3 May	Cardiff Summer Series 1 Mile PB	5:23	69.09	1mi
6 Apr	Vale of Glamorgan Coastal Ultra PB	5:31:45	46.42	32mi
3 Mar	Admiral City of Newport Half Marathon PB	1:24:58	68.71	13.1mi
17 Feb	Cardiff 20/10 PB	2:20:02	65.25	20mi
9 Feb	HOKA WINTER TRAIL HALF MARATHON	1:49:27	53.34	13.1mi
27 Jan	Lliswerry 8 PB	52:14	66.48	8mi
1 Jan	Cardiff parkrun	18:29	70.33	5km
2018		Result	WAVA	Distance
2 Dec	gwent league brynbach park senior men	54:24	47.15	9.6km
10 Nov	WINTER 10 MILES WALES PB	1:25:51	51.25	10mi
28 Oct	Gloucester 10K Run PB	38:59	68.53	10km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	41:10	62.30	9.6km
7 Oct	Cardiff Half Marathon SB	1:25:49	68.03	13.1mi
29 Sep	Cardiff parkrun SB	18:25	70.59	5km
15 Sep	Cardiff parkrun	18:39	69.71	5km
1 Sep	Random Act of Kindness Ultra PB	4:53:19	49.22	30mi
26 Aug	Cardiff Pentath~Run Half Marathon	1:46:15	54.95	13.1mi
20 Jul	Cardiff Summer Series 4 Mile PB	27:06	67.67	4.3mi
11 Jul	Cosmeston Relays SB	18:04	69.48	3mi
20 Jun	SSAFA 5K Series Race 2	18:41	69.58	5km
15 Jun	Cardiff Summer Series 3 Miles	18:06	69.35	3mi
10 Jun	Welsh Castles Relay, Stage 11 PB	1:28:06	62.07	12.3mi
3 Jun	Rack Raid Stage 9 - Tintern to Chepstow PB	1:18:04	52.97	9.42mi
30 May	Merthyr Mawr Lane 5K	18:52	68.91	5km
11 May	Cardiff Summer Series 2 Miles SB	11:40	67.50	2mi
6 May	Cardiff 5K Race for Victory	18:51	68.97	5km
27 Apr	Cardiff Summer Series 1 Mile SB	5:32	67.11	1mi
22 Apr	London Marathon SB	3:57:04	51.86	26.2mi
1 Apr	Cardiff Taff Trail Half Marathon	1:29:42	65.09	13.1mi
18 Feb	Llanelli Waterside Half Marathon	1:29:12	65.45	13.1mi
11 Feb	gwent league senior men pontypool	48:51	54.69	10km
3 Feb	Cardiff parkrun	18:50	68.96	5km
2017		Result	WAVA	Distance
3 Dec	Gwent League Pembrey - Senior Men	39:36	65.15	6mi
11 Nov	Gwent League Brecon Senior Men	44:21	57.83	9.6km
14 Oct	CRUK Tough 10 South Wales	49:17	54.21	10km
1 Oct	Cardiff Half Marathon	1:41:54	57.29	13.1mi
3 Sep	Cardiff 10k SB	44:46	59.68	10km
27 Aug	Severn Bridge Half Marathon	1:49:16	53.43	13.1mi
5 Mar	Newport Half Marathon SB	1:39:14	58.83	13.1mi
2016		Result	WAVA	Distance
20 Nov	CRUK Tough 10 South Wales	52:07	51.26	10km
2 Oct	Cardiff Half Marathon SB	1:45:30	55.34	13.1mi
19 Jun	Caerphilly 10k SB	46:02	58.04	10km
2015		Result	WAVA	Distance
4 Oct	Cardiff Half Marathon SB	1:43:04	56.65	13.1mi
4 May	Cardiff Bay 5 SB	36:02	59.18	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	11	8	10	0	0	5	12	6	0	0	0	0	51
2021	78	96	158	150	186	146	161	135	167	151	138	0	1567
2020	3	1	5	43	90	8	6	10	0	0	7	3	176
2020	83	103	106	109	66	128	134	149	159	139	92	86	1353
2019	1	3	7	0	3	1	6	7	2	15	5	5	55
2019	192	180	194	183	205	203	210	245	229	64	106	47	2059
2018	0	0	0	9	0	0	4	0	2	1	2	1	20
2018	0	0	0	51	112	169	202	145	115	85	139	190	1207

Sun 31st Oct Oct 31	Mon 1st Nov Nov 1	Tue 2nd Nov Nov 2	Wed 3rd Nov Nov 3	Thu 4th Nov Nov 4	Fri 5th Nov Nov 5	Sat 6th Nov Nov 6
0mi, 27:03 Cross - Yoga Add a comment 0mi, 31:44 Cross - Yoga Add a comment 0mi, 22:30 Run - General Split Summary === 1) 0m - 22:30(0/m) 129cal Add a comment 7.6mi, 1:03:36 Run - Treadmill Split Summary === 1) 1m - 8:23(8:23/m) 128/142bpm [1072b/mi] 82cal 2) 1m - 7:53(7:53/m) 141/147bpm [1111b/mi] 91cal 3) 1m - 9:48(9:48/m) 137/147bpm [1344b/mi] 100cal 4) 1m - 7:53(7:53/m) 146/149bpm [1150b/mi] 93cal 5) 1m - 7:51(7:51/m) 147/150bpm [1154b/mi] 92cal 6) 1m - 8:29(8:29/m) 146/150bpm [1238b/mi] 94cal 7) 1m - 8:08(8:08/m) 148/152bpm [1204b/mi] 92cal 8) 0.59m - 5:12(8:47/m) 147/150bpm [1290b/mi] 57cal Add a comment	0mi, 14:02 Cross - Yoga Add a comment 0mi, 17:07 Cross - Other Add a comment 0mi, 8:53 Cross - Yoga Add a comment	0mi, 2:30:00 Run - General Split Summary === 1) 0m - 2:30:00(0/m) 1570cal Add a comment 0mi, 14:04 Cross - Yoga Add a comment 4mi, 34:18 Run - General Split Summary === 1) 1m - 9:41(9:41/m) 126/140bpm [1220b/mi] 97cal 2) 1m - 8:01(8:01/m) 144/148bpm [1155b/mi] 94cal 3) 1m - 8:14(8:14/m) 146/150bpm [1202b/mi] 100cal 4) 1m - 8:20(8:20/m) 146/153bpm [1216b/mi] 100cal 5) 0.01m - 2(6:35/m) 144/144bpm [949b/mi] Add a comment	0mi, 15:03 Cross - Yoga Add a comment 6mi, 50:46 Run - General Split Summary === 1) 1m - 9:18(9:18/m) 123/136bpm [1144b/mi] 92cal 2) 1m - 8:19(8:19/m) 136/145bpm [1132b/mi] 93cal 3) 1m - 8:09(8:09/m) 137/144bpm [1116b/mi] 90cal 4) 1m - 8:08(8:08/m) 139/146bpm [1129b/mi] 90cal 5) 1m - 8:31(8:31/m) 140/146bpm [1192b/mi] 95cal 6) 1m - 8:19(8:19/m) 141/144bpm [1173b/mi] 95cal 7) 0m - 2(6:27/m) 141/141bpm [909b/mi] Add a comment 0mi, 15:03 Cross - Yoga Add a comment	0mi, 27:04 Cross - Yoga Add a comment 0mi, 17:46 Cross - Other Add a comment 0mi, 15:02 Cross - Yoga Add a comment	0mi, 28:03 Cross - Yoga Add a comment 4mi, 33:24 Run - General Split Summary === 1) 1m - 9:30(9:30/m) 128/145bpm [1215b/mi] 96cal 2) 1m - 7:59(7:59/m) 146/149bpm [1166b/mi] 97cal 3) 1m - 7:42(7:42/m) 148/152bpm [1139b/mi] 95cal 4) 1m - 8:11(8:11/m) 148/156bpm [1211b/mi] 99cal 5) 0.01m - 2(6:17/m) 151/151bpm [948b/mi] Add a comment 0mi, 13:10 Cross - Yoga Add a comment	0mi, 28:03 Cross - Yoga Add a comment 0mi, 20:00 Cross - Other Split Summary === 1) 0m - 20:00(0/m) 114cal Add a comment 0mi, 30:09 Cross - Yoga Add a comment 5mi, 48:34 Run - General Split Summary === 1) 1m - 9:16(9:16/m) 145/151bpm [1344b/mi] 103cal 2) 1m - 10:00(10:00/m) 144/150bpm [1441b/mi] 107cal 3) 1m - 9:27(9:27/m) 144/151bpm [1361b/mi] 103cal 4) 1m - 9:35(9:35/m) 143/148bpm [1369b/mi] 105cal 5) 1m - 10:14(10:14/m) 147/156bpm [1505b/mi] 111cal 6) 0m - 1(6:20/m) 149/149bpm [944b/mi] Add a comment 3.1mi, 21:22 Run - General Split Summary === 1) 1m - 6:56(6:56/m) 158/167bpm [1096b/mi] 90cal 2) 1m - 6:56(6:56/m) 166/170bpm [1150b/mi] 96cal 3) 1m - 6:50(6:50/m) 171/182bpm [1168b/mi] 93cal 4) 0.13m - 39(5:04/m) 185/188bpm [938b/mi] 10cal Add a comment 4mi, 36:09 Run - General Split Summary === 1) 1m - 9:48(9:48/m) 121/133bpm [1186b/mi] 91cal 2) 1m - 8:52(8:52/m) 135/145bpm [1197b/mi] 96cal 3) 1m - 8:43(8:43/m) 141/146bpm [1229b/mi] 103cal 4) 1m - 8:44(8:44/m) 145/150bpm [1266b/mi] 97cal 5) 0m - 1(8:00/m) 146/146bpm [1168b/mi] Add a comment 0mi, 19:45 Cross - Other Add a comment 0mi, 15:03 Cross - Yoga Add a comment
Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11	Fri 12th Nov Nov 12	Sat 13th Nov Nov 13
0mi, 28:03 Cross - Yoga Add a comment 0mi, 2:00:00 Run - General Split Summary === 1) 0m - 2:00:00(0/m) 1256cal Add a comment	0mi, 15:02 Cross - Yoga Add a comment 0mi, 28:32 Cross - Other Add a comment 0mi, 10:00 Cross - Yoga Add a comment	0mi, 2:30:00 Run - General Split Summary === 1) 0m - 2:30:00(0/m) 1564cal Add a comment 0mi, 15:02 Cross - Yoga Add a comment 5mi, 44:44 Run - General Split Summary === 1) 1m - 9:56(9:56/m) 135/146bpm [1342b/mi] 100cal 2) 1m - 8:52(8:52/m) 144/149bpm [1277b/mi] 102cal 3) 1m - 8:41(8:41/m) 146/151bpm [1267b/mi] 99cal 4) 1m - 8:34(8:34/m) 149/153bpm [1276b/mi] 98cal 5) 1m - 8:40(8:40/m) 149/154bpm [1292b/mi] 100cal 6) 0m - 1(5:50/m) 152/152bpm [887b/mi] Add a comment	0mi, 22:01 Cross - Yoga Add a comment 9mi, 1:18:06 Run - General Split Summary === 1) 1m - 8:58(8:58/m) 128/142bpm [1147b/mi] 90cal 2) 1m - 8:22(8:22/m) 142/148bpm [1188b/mi] 93cal 3) 1m - 8:05(8:05/m) 145/150bpm [1173b/mi] 96cal 4) 1m - 9:04(9:04/m) 142/150bpm [1287b/mi] 99cal 5) 1m - 8:17(8:17/m) 148/151bpm [1226b/mi] 96cal 6) 1m - 8:18(8:18/m) 148/153bpm [1229b/mi] 97cal 7) 1m - 9:06(9:06/m) 146/153bpm [1329b/mi] 97cal 8) 1m - 8:46(8:46/m) 149/157bpm [1307b/mi] 100cal 9) 1m - 9:08(9:08/m) 146/157bpm [1334b/mi] 97cal 10) 0m - 2(8:51/m) 149/149bpm [1319b/mi] Add a comment 0mi, 15:02 Cross - Yoga Add a comment	0mi, 15:02 Cross - Yoga Add a comment 0mi, 3:00:00 Run - General Split Summary === 1) 0m - 3:00:00(0/m) 1877cal Add a comment 0mi, 15:02 Cross - Yoga Add a comment	0mi, 28:03 Cross - Yoga Add a comment 0mi, 30:01 Cross - Yoga Add a comment 4mi, 38:19 Run - General Split Summary === 1) 1m - 10:31(10:31/m) 131/142bpm [1378b/mi] 104cal 2) 1m - 9:00(9:00/m) 137/145bpm [1233b/mi] 100cal 3) 1m - 9:42(9:42/m) 146/150bpm [1417b/mi] 112cal 4) 1m - 9:04(9:04/m) 144/150bpm [1306b/mi] 101cal 5) 0m - 2(10:40/m) 145/145bpm [1548b/mi] Add a comment 0mi, 15:02 Cross - Yoga Add a comment	0mi, 28:02 Cross - Yoga Add a comment 1mi, 11:04 Run - General Split Summary === 1) 1m - 11:02(11:02/m) 144/150bpm [1589b/mi] 112cal 2) 0m - 2(13:02/m) 145/145bpm [1891b/mi] Add a comment 13.2mi, 1:44:18 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 153/165bpm [1332b/mi] 105cal 2) 1m - 7:39(7:39/m) 167/175bpm [1276b/mi] 101cal 3) 1m - 7:29(7:29/m) 174/179bpm [1302b/mi] 102cal 4) 1m - 9:12(9:12/m) 173/180bpm [1593b/mi] 123cal 5) 1m - 7:55(7:55/m) 172/178bpm [1361b/mi] 105cal 6) 1m - 7:11(7:11/m) 171/177bpm [1228b/mi] 96cal 7) 1m - 7:59(7:59/m) 168/172bpm [1341b/mi] 101cal 8) 1m - 6:35(6:35/m) 171/177bpm [1125b/mi] 88cal 9) 1m - 6:51(6:51/m) 173/177bpm [1185b/mi] 94cal 10) 1m - 7:04(7:04/m) 170/174bpm [1202b/mi] 93cal 11) 1m - 7:45(7:45/m) 174/177bpm [1348b/mi] 103cal 12) 1m - 10:45(10:45/m) 175/179bpm [1880b/mi] 142cal 13) 1m - 7:48(7:48/m) 171/173bpm [1332b/mi] 101cal 14) 0.23m - 1:24(6:09/m) 176/182bpm [1082b/mi] 19cal Add a comment 0.7mi, 8:09 Run - General Split Summary === 1) 0.71m - 8:09(11:30/m) 116/126bpm [1334b/mi] 67cal Add a comment 0mi, 5:35 Cross - Yoga Add a comment
Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18	Fri 19th Nov Nov 19	Sat 20th Nov Nov 20
0mi, 28:03 Cross - Yoga Add a comment 0mi, 45:00 Run - General Split Summary === 1) 0m - 45:00(0/m) 256cal Add a comment 7mi, 1:07:47 Run - General Split Summary === 1) 1m - 10:42(10:42/m) 115/125bpm [1230b/mi] 91cal 2) 1m - 9:17(9:17/m) 118/126bpm [1096b/mi] 84cal 3) 1m - 10:03(10:03/m) 121/130bpm [1217b/mi] 88cal 4) 1m - 9:48(9:48/m) 127/136bpm [1244b/mi] 92cal 5) 1m - 8:56(8:56/m) 125/131bpm [1117b/mi] 91cal 6) 1m - 9:29(9:29/m) 130/138bpm [1234b/mi] 94cal 7) 1m - 9:30(9:30/m) 127/137bpm [1206b/mi] 100cal 8) 0m - 1(8:32/m) 130/130bpm [1108b/mi] Add a comment 0mi, 15:05 Cross - Yoga Add a comment	0mi, 28:03 Cross - Yoga Add a comment 6mi, 54:30 Run - General Split Summary === 1) 1m - 9:17(9:17/m) 129/141bpm [1198b/mi] 97cal 2) 1m - 8:41(8:41/m) 140/145bpm [1216b/mi] 101cal 3) 1m - 8:23(8:23/m) 145/150bpm [1217b/mi] 97cal 4) 1m - 9:04(9:04/m) 147/152bpm [1333b/mi] 106cal 5) 1m - 9:09(9:09/m) 148/153bpm [1355b/mi] 101cal 6) 1m - 9:52(9:52/m) 149/157bpm [1469b/mi] 108cal 7) 0.01m - 3(6:34/m) 145/145bpm [951b/mi] Add a comment 4.3mi, 39:52 Run - General Split Summary === 1) 1m - 10:22(10:22/m) 128/140bpm [1327b/mi] 99cal 2) 1m - 8:58(8:58/m) 136/144bpm [1220b/mi] 98cal 3) 1m - 8:48(8:48/m) 140/145bpm [1232b/mi] 100cal 4) 1m - 9:43(9:43/m) 140/147bpm [1359b/mi] 102cal 5) 0.25m - 2:00(8:00/m) 143/145bpm [1144b/mi] 24cal Add a comment 0mi, 15:01 Cross - Yoga Add a comment	0mi, 15:01 Cross - Yoga Add a comment 0mi, 2:00:00 Cross - Climbing Split Summary === 1) 0m - 2:00:00(0/m) 1256cal Add a comment 0mi, 12:36 Cross - Yoga Add a comment	0mi, 15:02 Cross - Yoga Add a comment 8mi, 1:07:28 Run - General Split Summary === 1) 1m - 9:13(9:13/m) 122/136bpm [1124b/mi] 88cal 2) 1m - 8:51(8:51/m) 136/145bpm [1205b/mi] 94cal 3) 1m - 7:55(7:55/m) 140/145bpm [1109b/mi] 93cal 4) 1m - 8:13(8:13/m) 142/149bpm [1167b/mi] 96cal 5) 1m - 8:31(8:31/m) 144/154bpm [1227b/mi] 98cal 6) 1m - 8:25(8:25/m) 144/151bpm [1211b/mi] 94cal 7) 1m - 8:28(8:28/m) 147/158bpm [1245b/mi] 97cal 8) 1m - 7:48(7:48/m) 149/154bpm [1163b/mi] 92cal 9) 0.01m - 2(6:44/m) 145/145bpm [977b/mi] Add a comment 0mi, 5:02 Cross - Yoga Add a comment 0mi, 16:21 Cross - Other Add a comment 0mi, 11:21 Cross - Yoga Add a comment	0mi, 2:30:00 Cross - Climbing Split Summary === 1) 0m - 2:30:00(0/m) 1570cal Add a comment 4mi, 37:10 Run - General Split Summary === 1) 1m - 10:36(10:36/m) 120/132bpm [1272b/mi] 97cal 2) 1m - 9:02(9:02/m) 132/137bpm [1193b/mi] 93cal 3) 1m - 8:36(8:36/m) 135/139bpm [1161b/mi] 90cal 4) 1m - 8:53(8:53/m) 137/144bpm [1218b/mi] 94cal 5) 0.01m - 2(6:32/m) 135/136bpm [881b/mi] Add a comment 0mi, 15:01 Cross - Yoga Add a comment	0mi, 15:02 Cross - Yoga Add a comment 13.1mi, 1:51:21 Run - General Split Summary === 1) 1m - 9:39(9:39/m) 117/130bpm [1128b/mi] 88cal 2) 1m - 8:31(8:31/m) 130/137bpm [1107b/mi] 86cal 3) 1m - 8:19(8:19/m) 131/137bpm [1088b/mi] 87cal 4) 1m - 8:11(8:11/m) 133/139bpm [1088b/mi] 86cal 5) 1m - 8:30(8:30/m) 136/146bpm [1156b/mi] 90cal 6) 1m - 8:05(8:05/m) 137/141bpm [1108b/mi] 86cal 7) 1m - 8:39(8:39/m) 137/142bpm [1185b/mi] 94cal 8) 1m - 8:05(8:05/m) 139/143bpm [1124b/mi] 89cal 9) 1m - 8:10(8:10/m) 141/146bpm [1152b/mi] 90cal 10) 1m - 7:50(7:50/m) 147/154bpm [1152b/mi] 93cal 11) 1m - 8:35(8:35/m) 146/151bpm [1254b/mi] 93cal 12) 1m - 8:41(8:41/m) 144/153bpm [1251b/mi] 95cal 13) 1m - 8:49(8:49/m) 147/154bpm [1296b/mi] 98cal 14) 0.12m - 1:17(10:50/m) 140/146bpm [1517b/mi] 13cal Add a comment 0mi, 8:47 Cross - Yoga Add a comment	0mi, 28:03 Cross - Yoga Add a comment 0mi, 15:02 Cross - Yoga Add a comment
Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25	Fri 26th Nov Nov 26	Sat 27th Nov Nov 27
0mi, 15:02 Cross - Yoga Add a comment 0mi, 15:53 Cross - Other Add a comment 6mi, 52:59 Run - General Split Summary === 1) 1m - 10:18(10:18/m) 122/136bpm [1257b/mi] 96cal 2) 1m - 8:47(8:47/m) 132/136bpm [1159b/mi] 95cal 3) 1m - 8:24(8:24/m) 134/140bpm [1127b/mi] 90cal 4) 1m - 8:37(8:37/m) 141/145bpm [1215b/mi] 101cal 5) 1m - 8:14(8:14/m) 144/148bpm [1185b/mi] 99cal 6) 1m - 8:37(8:37/m) 142/149bpm [1223b/mi] 96cal 7) 0m - 2(7:16/m) 146/146bpm [1060b/mi] Add a comment	0mi, 28:03 Cross - Yoga Add a comment 0mi, 33:41 Cross - Other Add a comment 8mi, 1:06:15 Run - General Split Summary === 1) 1m - 9:36(9:36/m) 120/130bpm [1152b/mi] 92cal 2) 1m - 8:25(8:25/m) 131/136bpm [1102b/mi] 90cal 3) 1m - 7:56(7:56/m) 135/140bpm [1072b/mi] 85cal 4) 1m - 7:51(7:51/m) 139/145bpm [1091b/mi] 89cal 5) 1m - 7:28(7:28/m) 144/147bpm [1075b/mi] 92cal 6) 1m - 8:15(8:15/m) 144/152bpm [1189b/mi] 93cal 7) 1m - 7:41(7:41/m) 146/149bpm [1123b/mi] 95cal 8) 1m - 9:01(9:01/m) 150/155bpm [1352b/mi] 107cal 9) 0m - 2(8:10/m) 150/150bpm [1224b/mi] Add a comment 0mi, 24:32 Cross - Yoga Add a comment	0mi, 15:02 Cross - Yoga Add a comment 0mi, 2:30:00 Cross - Climbing Split Summary === 1) 0m - 2:30:00(0/m) 1568cal Add a comment 0mi, 5:02 Cross - Yoga Add a comment 4mi, 35:22 Run - General Split Summary === 1) 1m - 10:09(10:09/m) 120/130bpm [1219b/mi] 94cal 2) 1m - 8:36(8:36/m) 134/138bpm [1153b/mi] 94cal 3) 1m - 8:06(8:06/m) 138/141bpm [1117b/mi] 93cal 4) 1m - 8:29(8:29/m) 139/146bpm [1180b/mi] 96cal 5) 0m - 1(14:51/m) 139/139bpm [2064b/mi] Add a comment	0mi, 5:02 Cross - Yoga Add a comment 11mi, 1:33:30 Run - General Split Summary === 1) 1m - 9:21(9:21/m) 113/124bpm [1056b/mi] 88cal 2) 1m - 8:29(8:29/m) 125/132bpm [1060b/mi] 88cal 3) 1m - 8:02(8:02/m) 129/133bpm [1036b/mi] 84cal 4) 1m - 8:51(8:51/m) 129/139bpm [1142b/mi] 88cal 5) 1m - 8:22(8:22/m) 134/138bpm [1122b/mi] 89cal 6) 1m - 8:02(8:02/m) 136/140bpm [1094b/mi] 89cal 7) 1m - 8:37(8:37/m) 136/144bpm [1171b/mi] 92cal 8) 1m - 7:47(7:47/m) 140/147bpm [1090b/mi] 91cal 9) 1m - 8:32(8:32/m) 143/148bpm [1220b/mi] 97cal 10) 1m - 8:30(8:30/m) 142/146bpm [1208b/mi] 94cal 11) 1m - 8:54(8:54/m) 144/150bpm [1281b/mi] 100cal 12) 0.01m - 3(6:47/m) 132/133bpm [896b/mi] Add a comment 0mi, 15:02 Cross - Yoga Add a comment	0mi, Cross - Climbing Split Summary === 1) 0m - 0(NAN:00:00/m) Add a comment 0mi, 1:30:00 Cross - Climbing Split Summary === 1) 0m - 1:30:00(0/m) 941cal Add a comment 0mi, 15:01 Cross - Yoga Add a comment	0mi, 28:02 Cross - Yoga Add a comment 7mi, 58:24 Run - General Split Summary === 1) 1m - 9:35(9:35/m) 118/130bpm [1131b/mi] 92cal 2) 1m - 8:25(8:25/m) 129/138bpm [1086b/mi] 91cal 3) 1m - 8:00(8:00/m) 133/137bpm [1064b/mi] 87cal 4) 1m - 7:55(7:55/m) 137/142bpm [1084b/mi] 88cal 5) 1m - 7:44(7:44/m) 139/143bpm [1075b/mi] 87cal 6) 1m - 8:05(8:05/m) 142/145bpm [1148b/mi] 95cal 7) 1m - 8:38(8:38/m) 144/152bpm [1244b/mi] 103cal 8) 0m - 2(5:59/m) 146/146bpm [873b/mi] Add a comment 0mi, 15:01 Cross - Yoga Add a comment	0mi, 5:04 Cross - Yoga Add a comment