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Gracesdad1973 M45

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Race Times

All Races

Mileage

Training

Port Talbot Harriers, Port Talbot

Races
3
Miles
4531
Miles
10
Miles
2804
Half
1:21:30
Mara
2:57:09

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Dist	Races	PB	WB	2019
13.1mi	1	1:21:30 6:13/mi	0.00	1:21:30
26.2mi	2	2:57:09 6:46/mi	0.00	2:57:09

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	97	58	4	0	0	0	0	0	0	0	0	0	159
2021	123	52	17	0	0	0	0	0	0	0	0	0	192
2020	201	227	198	176	228	93	116	106	63	50	96	162	1716
2020	0	7	264	329	10	13	26	141	47	200	93	0	1130
2019	200	132	208	133	148	174	191	210	136	120	112	153	1917
2019	42	22	58	0	31	33	187	16	28	104	0	0	521
2018	0	0	0	0	0	4.2	5.2	0.2	0	0	0	0	9.6
2018	0	0	0	0	0	24	67	101	118	129	143	158	739
2018	0	0	0	0	0	286	260	128	100	43	67	78	961

Thu 4th Feb Feb 4	Fri 5th Feb Feb 5	Sat 6th Feb Feb 6	Sun 7th Feb Feb 7	Mon 8th Feb Feb 8	Tue 9th Feb Feb 9	Wed 10th Feb Feb 10
4.6mi, 1:27:59 Cross-Training - Walking Split Summary === 1) 1m - 18:15(18:15/m) 67/102bpm 88cal 55/58rpm 2) 1m - 19:22(19:22/m) 67/91bpm 58cal 52/113rpm 3) 1m - 21:42(21:42/m) 91/114bpm 145cal 46/111rpm 4) 1m - 18:31(18:31/m) 108/120bpm 146cal 55/60rpm 5) 0.55m - 10:10(18:25/m) 117/133bpm 99cal 57/124rpm Add a comment 5.1mi, 42:01 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 123/144bpm 112cal 2) 1m - 8:03(8:03/m) 132/143bpm 121cal 3) 1m - 8:13(8:13/m) 136/145bpm 126cal 4) 1m - 8:15(8:15/m) 137/144bpm 126cal 5) 1m - 8:14(8:14/m) 139/151bpm 123cal 6) 0.12m - 1:04(9:10/m) 151/154bpm 18cal Add a comment	-	7.7mi, 1:00:01 Running - General Split Summary === 1) 1m - 7:53(7:53/m) 125/145bpm 105cal 2) 1m - 8:23(8:23/m) 142/151bpm 139cal 3) 1m - 7:26(7:26/m) 126/140bpm 94cal 4) 1m - 7:37(7:37/m) 132/148bpm 104cal 5) 1m - 8:00(8:00/m) 135/139bpm 113cal 6) 1m - 7:46(7:46/m) 138/147bpm 113cal 7) 1m - 7:35(7:35/m) 143/150bpm 121cal 8) 0.68m - 5:22(7:51/m) 143/150bpm 89cal Add a comment	4mi, 31:03 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 138/158bpm 106cal 2) 1m - 7:27(7:27/m) 138/144bpm 119cal 3) 1m - 7:44(7:44/m) 141/147bpm 125cal 4) 1m - 7:52(7:52/m) 145/150bpm 131cal 5) 0.02m - 9(7:42/m) 148/148bpm 2cal Add a comment	3.5mi, 30:00 Running - Treadmill Split Summary === 1) 1m - 8:48(8:48/m) 131/149bpm 72cal 2) 1m - 8:20(8:20/m) 130/143bpm 120cal 3) 1m - 8:18(8:18/m) 139/147bpm 132cal 4) 0.5m - 4:34(9:04/m) 139/147bpm 70cal Add a comment 15.6mi, 45:00 Cycling - General Split Summary === 1) 7.06m - 20:35(2:55/m) 108/139bpm 186cal 91/150rpm 152/504W 20.57/33.63mph 2) 0.59m - 1:31(2:33/m) 128/137bpm 18cal 96/100rpm 203/225W 23.48/24.61mph 3) 0.48m - 1:30(3:09/m) 118/136bpm 10cal 85/91rpm 117/166W 19.06/21.16mph 4) 0.58m - 1:30(2:37/m) 125/134bpm 17cal 98/102rpm 194/218W 22.92/24.15mph 5) 0.47m - 1:30(3:12/m) 117/133bpm 10cal 83/97rpm 113/187W 18.78/22.9mph 6) 0.41m - 1:00(2:27/m) 127/139bpm 13cal 96/98rpm 222/248W 24.5/25.71mph 7) 0.31m - 1:00(3:13/m) 126/140bpm 6cal 83/92rpm 114/215W 18.68/23.92mph 8) 0.4m - 1:00(2:28/m) 127/139bpm 13cal 96/102rpm 223/259W 24.28/25.61mph 9) 0.31m - 1:00(3:15/m) 128/140bpm 6cal 81/95rpm 106/201W 18.43/23.38mph 10) 0.41m - 1:00(2:26/m) 129/141bpm 14cal 97/100rpm 236/262W 24.67/25.57mph 11) 0.3m - 1:00(3:20/m) 129/141bpm 6cal 80/96rpm 102/217W 18.03/23.71mph 12) 0.4m - 1:00(2:28/m) 128/141bpm 13cal 97/102rpm 233/267W 24.32/26.01mph 13) 0.3m - 1:00(3:21/m) 128/141bpm 5cal 78/97rpm 95/215W 17.93/23.69mph 14) 0.21m - 31(2:27/m) 123/133bpm 7cal 90/94rpm 241/262W 24.48/25.67mph 15) 0.15m - 30(3:16/m) 134/137bpm 3cal 80/91rpm 110/239W 18.35/24.19mph 16) 0.21m - 30(2:24/m) 130/134bpm 7cal 90/94rpm 238/259W 24.94/25.71mph 17) 0.16m - 30(3:12/m) 133/135bpm 3cal 82/91rpm 118/247W 18.72/24.32mph 18) 0.2m - 30(2:25/m) 134/138bpm 6cal 90/94rpm 228/256W 24.77/25.57mph 19) 0.15m - 29(3:13/m) 136/139bpm 3cal 80/88rpm 107/211W 18.63/23.69mph 20) 0.2m - 30(2:28/m) 131/134bpm 6cal 89/92rpm 230/269W 24.27/25.78mph 21) 0.16m - 30(3:09/m) 134/135bpm 3cal 82/90rpm 118/227W 19.01/24.19mph 22) 0.21m - 30(2:20/m) 134/138bpm 7cal 91/94rpm 253/273W 25.69/26.49mph 23) 0.15m - 30(3:25/m) 140/142bpm 3cal 78/91rpm 102/230W 17.59/24.65mph 24) 0.21m - 30(2:26/m) 135/139bpm 7cal 88/92rpm 234/268W 24.67/26.03mph 25) 1.54m - 4:54(3:11/m) 117/140bpm 34cal 85/94rpm 117/253W 18.88/24.4mph Add a comment	3.5mi, 30:01 Running - Treadmill Split Summary === 1) 1m - 8:35(8:35/m) 120/129bpm 105cal 2) 1m - 8:34(8:34/m) 124/129bpm 112cal 3) 1m - 8:28(8:28/m) 125/129bpm 106cal 4) 0.52m - 4:24(8:29/m) 126/129bpm 53cal Add a comment	-
Thu 11th Feb Feb 11	Fri 12th Feb Feb 12	Sat 13th Feb Feb 13	Sun 14th Feb Feb 14	Mon 15th Feb Feb 15	Tue 16th Feb Feb 16	Wed 17th Feb Feb 17
10.4mi, 31:01 Cycling - General Split Summary === 1) 10.35m - 31:01(3:00/m) 107/124bpm 250cal 84/102rpm 134/237W 20.03/24.23mph Add a comment	-	-	-	-	-	-
Thu 18th Feb Feb 18	Fri 19th Feb Feb 19	Sat 20th Feb Feb 20	Sun 21st Feb Feb 21	Mon 22nd Feb Feb 22	Tue 23rd Feb Feb 23	Wed 24th Feb Feb 24
15.7mi, 1:13:11 Cycling - General Split Summary === 1) 5m - 24:29(4:54/m) 122/153bpm 263cal 2) 5m - 20:44(4:09/m) 122/137bpm 186cal 3) 5m - 23:07(4:37/m) 129/149bpm 234cal 4) 0.67m - 4:51(7:13/m) 142/154bpm 63cal Add a comment	-	-	-	3.1mi, 24:12 Running - General Split Summary === 1) 0.62m - 4:36(7:24/m) 125/141bpm 64cal 2) 0.62m - 5:03(8:08/m) 140/153bpm 84cal 3) 0.62m - 4:41(7:32/m) 144/152bpm 80cal 4) 0.62m - 4:52(7:50/m) 148/156bpm 84cal 5) 0.62m - 4:59(8:01/m) 153/161bpm 88cal 6) 0m - 1(4:29/m) 161/161bpm Add a comment	3.7mi, 32:29 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 131/150bpm 74cal 2) 0.62m - 5:08(8:16/m) 148/170bpm 86cal 3) 0.62m - 5:47(9:18/m) 161/169bpm 107cal 4) 0.62m - 5:44(9:13/m) 154/167bpm 99cal 5) 0.62m - 5:11(8:21/m) 150/169bpm 86cal 6) 0.62m - 5:32(8:55/m) 152/159bpm 95cal 7) 0m - 2(6:31/m) 154/154bpm Add a comment	4.5mi, 40:01 Running - Treadmill Split Summary === 1) 1m - 8:42(8:42/m) 124/131bpm 118cal 2) 1m - 9:28(9:28/m) 129/133bpm 135cal 3) 1m - 9:16(9:16/m) 136/142bpm 140cal 4) 1m - 8:51(8:51/m) 144/152bpm 144cal 5) 0.46m - 3:43(8:07/m) 152/156bpm 63cal Add a comment
Thu 25th Feb Feb 25	Fri 26th Feb Feb 26	Sat 27th Feb Feb 27	Sun 28th Feb Feb 28	Mon 1st Mar Mar 1	Tue 2nd Mar Mar 2	Wed 3rd Mar Mar 3
4.4mi, 32:18 Running - General Split Summary === 1) 0.62m - 4:44(7:36/m) 129/144bpm 66cal 2) 0.62m - 4:47(7:41/m) 146/156bpm 81cal 3) 0.62m - 4:22(7:01/m) 136/149bpm 65cal 4) 0.62m - 4:38(7:27/m) 145/151bpm 75cal 5) 0.62m - 4:27(7:09/m) 149/153bpm 76cal 6) 0.62m - 4:40(7:31/m) 151/157bpm 80cal 7) 0.62m - 4:41(7:32/m) 154/157bpm 81cal 8) 0m - 1(5:46/m) 155/155bpm Add a comment	-	2.8mi, 57:42 Cross-Training - Walking Split Summary === 1) 1m - 20:36(20:36/m) 68/88bpm 113cal 51/58rpm 2) 1m - 21:07(21:07/m) 71/90bpm 117cal 47/58rpm 3) 0.76m - 16:00(21:00/m) 83/108bpm 96cal 48/57rpm Add a comment 5mi, 38:05 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 119/133bpm 59cal 2) 0.62m - 4:46(7:40/m) 124/140bpm 64cal 3) 0.62m - 4:44(7:37/m) 139/147bpm 75cal 4) 0.62m - 4:52(7:50/m) 144/151bpm 80cal 5) 0.62m - 4:48(7:44/m) 142/148bpm 77cal 6) 0.62m - 4:47(7:41/m) 144/150bpm 78cal 7) 0.62m - 4:46(7:40/m) 146/152bpm 79cal 8) 0.62m - 4:41(7:32/m) 149/155bpm 79cal 9) 0m - 1(3:29/m) 147/147bpm Add a comment	4.4mi, 33:55 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 127/136bpm 71cal 2) 0.62m - 5:05(8:12/m) 141/148bpm 82cal 3) 0.62m - 4:47(7:41/m) 142/147bpm 78cal 4) 0.62m - 4:52(7:49/m) 140/151bpm 76cal 5) 0.62m - 4:50(7:46/m) 144/152bpm 81cal 6) 0.62m - 4:39(7:29/m) 147/150bpm 79cal 7) 0.62m - 4:35(7:23/m) 150/156bpm 78cal 8) 0m - 1(5:05/m) 150/150bpm Add a comment	4.4mi, 33:26 Running - General Split Summary === 1) 0.62m - 4:40(7:31/m) 128/141bpm 65cal 2) 0.25m - 1:53(7:23/m) 132/136bpm 27cal 3) 0.37m - 2:42(7:22/m) 139/147bpm 43cal 4) 0.62m - 4:43(7:35/m) 144/156bpm 77cal 5) 0.62m - 4:56(7:56/m) 148/153bpm 83cal 6) 0.62m - 4:54(7:53/m) 151/156bpm 84cal 7) 0.62m - 4:45(7:39/m) 152/156bpm 82cal 8) 0.62m - 4:53(7:51/m) 153/156bpm 84cal 9) 0m - 1(4:31/m) 153/153bpm Add a comment 16.8mi, 1:45:00 Cycling - General Split Summary === 1) 7.5m - 45:54(6:07/m) 308cal 9.8/17.77mph 2) 7.5m - 47:48(6:22/m) 308cal 9.42/14.8mph 3) 1.77m - 11:18(6:23/m) 75cal 9.4/17.68mph Add a comment	-	-

2019	Distance	Date	Result	WAVA
Great North Run	13.1mi	8 Sep	1:21:30	77.25%
London Marathon	26.2mi	28 Apr	2:59:09	74.01%
Greater Manchester Marathon	26.2mi	7 Apr	2:57:09	74.85%

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Gracesdad1973 M45

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2019