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ThePenkethRunner M45

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West Cheshire AC, Warrington Running Club

Races
93
Miles
4006
Miles
2
Miles
2305
Miles
1
WAVA
59.49%
5k
22:53
5M
38:47
10k
48:11
Half
1:44:44
Mara
3:59:53

About Me
25 parkruns (22:53) 21 Half Marathons (1:44:44) 4 Metric Marathons (2:22:05) 17 Marathons (3:59:53) 3 Ultras (33, 42 Show More...

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Recent Training
23rd Jan	General	3.8mi	55:01
22nd Jan	General	3.2mi	27:37
19th Jan	General	2.5mi	35:01
18th Jan	General	2.4mi	35:01
16th Jan	General	2.9mi	35:02

12 Month Benchmarks	Run	Bike
Mile	7:33	2:39
5k	24:39	9:14
5mi	42:39	15:54
10k	53:55	19:52
10mi	1:28:02	32:34
Half	2:14:13	44:15

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Buddies (1)

Badges Collected	See available badges
+ 142 others

Best Times
Best WAVA

Dist	Races	PB	WB	2005	2006	2008	2009	2010	2011	2012	2013	2016	2017	2018	2019	2020
5km	26	22:53 7:22/mi	59.49		59:02 22.02							22:53 59.49	23:31 58.29	25:38 53.86	23:49 58.38
5mi	6	38:47 7:45/mi	56.96									38:47 56.96	41:12 54.02	41:35 53.93
10km	9	48:11 7:45/mi	57.52	1:10:00 38.17		54:45 48.82							48:11 57.52		54:17 52.26	53:33 52.98
13.1mi	23	1:44:44 8:00/mi	56.02		2:23:52 40.58	2:03:21 47.33	1:54:51 50.84	4:52:10 20.00	1:58:01 49.60	1:44:44 56.02	1:55:47 50.83	1:47:34 55.47	1:47:22 55.92	2:03:46 48.84	2:12:20 46.03	2:08:11 47.91
26.2km	4	2:23:02 8:47/mi	53.15									2:23:02 53.15	2:41:26 47.38	2:55:32 43.87	2:48:30 46.06
26.2mi	15	3:59:53 9:09/mi	51.67			5:28:58 37.37	4:53:45 41.86	4:54:16 41.83	4:47:49 42.83	4:35:12 44.90	3:59:53 51.67	4:14:34 49.36	4:07:23 51.11	4:52:05 43.58	4:57:51 43.07
33mi	1	9:13:52 16:47/mi	28.75						9:13:52 28.75
47mi	1	10:03:04 12:50/mi	42.70									10:03:04 42.70

2020		Result	WAVA	Distance
15 Nov	Conwy Half Marathon		0.00	13.1mi
18 Oct	Yorkshire Marathon (CANCELLED)		0.00	26.2mi
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
4 Oct	MBNA Chester Metric Marathon - CANCELLED		0.00	26.2km
27 Sep	Alderley Edge 10k 2020		0.00	10km
20 Sep	Essar Chester Half Marathon - Virtual		0.00	13.1mi
24 May	Liverpool Rock 'n' Roll Half Marathon		0.00	13.1mi
8 Mar	ALDI CHESTER 10K SB	53:33	52.98	10km
1 Mar	Anglesey half marathon SB	2:08:11	47.91	13.1mi
2019		Result	WAVA	Distance
31 Dec	Liverbird Day 1 2019		0.00	26.2mi
15 Dec	Run Aintree 10K SB	54:17	52.26	10km
2 Nov	Warrington parkrun	27:14	51.43	5km
19 Oct	Penrhyn parkrun	28:32	48.73	5km
6 Oct	MBNA Chester Metric Marathon SB	2:48:30	46.06	26.2km
14 Sep	Widnes parkrun	27:08	51.25	5km
13 Sep	EHM 5K Night Race SB	23:49	58.38	5km
18 Aug	Birchwood 10k	59:25	47.38	10km
29 Jun	Perth parkrun	28:33	48.70	5km
26 May	Liverpool Rock 'n' Roll Half Marathon	2:15:30	44.96	13.1mi
19 May	Essar Chester Half Marathon	2:15:12	45.06	13.1mi
4 May	Chester parkrun	27:54	49.84	5km
20 Apr	Perth parkrun	27:11	51.15	5km
7 Apr	Greater Manchester Marathon SB	4:57:51	43.07	26.2mi
10 Mar	Chester 10k	54:21	51.79	10km
17 Feb	Village Bakery Half Marathon SB	2:12:20	46.03	13.1mi
2 Feb	Perth parkrun	26:26	52.60	5km
2018		Result	WAVA	Distance
7 Oct	Chester metric marathon SB	2:55:32	43.87	26.2km
16 Sep	English Half Marathon	2:10:18	46.39	13.1mi
18 Aug	Pennington Flash parkrun	31:24	43.97	5km
20 May	Liverpool Rock 'n' Roll Half Marathon	2:15:39	44.56	13.1mi
8 Apr	Greater Manchester Marathon	4:54:45	43.19	26.2mi
25 Mar	Liverpool Half Marathon SB	2:03:46	48.84	13.1mi
24 Mar	Warrington RC 5 Mile Race Series - Spring Event	44:56	49.91	5mi
11 Mar	Barcelona Marathon SB	4:52:05	43.58	26.2mi
17 Feb	Perth parkrun SB	25:38	53.86	5km
27 Jan	Warrington RC 5 Mile Race Series - Winter Event	45:56	48.82	5mi
13 Jan	St Helens parkrun	30:44	44.92	5km
7 Jan	Hit The Trail SB	41:35	53.93	5mi
6 Jan	Widnes parkrun	27:34	50.08	5km
2017		Result	WAVA	Distance
17 Nov	Escape from Meriden	12:13:53	0.00	0mi
21 Oct	Warrington R C 5 Miler	42:21	52.55	5mi
8 Oct	MBNA Chester Metric Marathon SB	2:41:26	47.38	26.2km
17 Sep	English Half Marathon	1:56:33	51.51	13.1mi
26 Aug	Perth parkrun SB	23:31	58.29	5km
5 Aug	The Chorlton & Sale Water Park Half Marathon trail race, 13.1	2:09:39	46.30	13.1mi
24 Jun	Warrington parkrun	24:16	56.49	5km
18 Jun	BTR Port Sunlight 10k	50:37	54.75	10km
28 May	Rock ‘n’ Roll Liverpool Half Marathon	1:55:04	52.17	13.1mi
27 May	Liverpool Rock N Roll 5k	23:49	57.56	5km
20 May	Orpington parkrun	24:44	55.43	5km
2 Apr	Greater Manchester Marathon SB	4:07:23	51.11	26.2mi
25 Mar	WRC - Spring 5 Miler SB	41:12	54.02	5mi
19 Mar	Wilmslow Half Marathon SB	1:47:22	55.92	13.1mi
5 Feb	Southport Mad Dog 10k PB	48:11	57.52	10km
2016		Result	WAVA	Distance
31 Dec	Warrington parkrun	24:04	56.96	5km
17 Dec	Warrington parkrun	24:14	56.57	5km
10 Dec	Warrington parkrun	24:38	55.65	5km
26 Nov	Warrington parkrun	25:55	52.89	5km
22 Oct	Warrington R C 5 Miler PB	38:47	56.96	5mi
2 Oct	MBNA Chester Metric Marathon PB	2:23:02	53.15	26.2km
18 Sep	English Half Marathon SB	1:47:34	55.47	13.1mi
3 Sep	Widnes parkrun PB	22:53	59.49	5km
27 Aug	Perth parkrun	22:54	59.44	5km
13 Aug	Warrington parkrun	24:57	54.56	5km
23 Apr	Widnes parkrun	23:57	56.84	5km
16 Apr	Widnes parkrun	24:01	56.68	5km
10 Apr	Greater Manchester Marathon SB	4:14:34	49.36	26.2mi
26 Mar	L2M Ultra PB	10:03:04	42.70	47mi
2015		Result	WAVA	Distance
14 Jun	Deva Triathlon	/ /	0.00	1500metres/40km/10km
2014		Result	WAVA	Distance
17 Aug	Salford Triathlon	/ /	0.00	1.5km/40km/10km
8 Jun	Deva Triathlon	/ /	0.00	1.5km/40km/10km
11 May	Wilmslow Triathlon	/ /	0.00	400metres/24.2miles/4.3miles
16 Mar	Oulton Park Duathlon Sprint Distance	/ /	0.00	0km/21.6miles/8.6km
2013		Result	WAVA	Distance
8 Sep	English Half Marathon SB	1:55:47	50.83	13.1mi
28 Apr	Greater Manchester Marathon PB	3:59:53	51.67	26.2mi
2012		Result	WAVA	Distance
14 Oct	Run Liverpool Marathon SB	4:35:12	44.90	26.2mi
9 Sep	English Half Marathon Warrington PB	1:44:44	56.02	13.1mi
12 Aug	Macclesfield Triathlon	/ /	0.00	400metres/25km/7.4km
13 May	Wilmslow Triathlon	/ /	0.00	0.4km/24.2km/5.6km
2011		Result	WAVA	Distance
9 Oct	MBNA Chester Marathon	5:12:13	39.49	26.2mi
18 Sep	Warrington Half Marathon SB	1:58:01	49.60	13.1mi
21 May	Sandstone Trail Challenge PB	9:13:52	28.75	33mi
17 Apr	London Marathon SB	4:47:49	42.83	26.2mi
20 Mar	St Helens 10 k	48:20	55.60	10km
2010		Result	WAVA	Distance
10 Oct	Leicester Marathon SB	4:54:16	41.83	26.2mi
12 Sep	Robin Hood Half Marathon SB	4:52:10	20.00	13.1mi
25 Apr	Shakespeare Marathon	5:14:52	39.09	26.2mi
2009		Result	WAVA	Distance
11 Oct	Leicester Marathon	4:58:06	41.25	26.2mi
13 Sep	Robin Hood Marathon SB	4:53:45	41.86	26.2mi
21 Jun	Freckleton Half Marathon	2:00:51	48.32	13.1mi
26 Apr	Zurich Marathon	5:14:46	39.07	26.2mi
8 Mar	Oulton Park Half Marathon	1:56:11	50.26	13.1mi
18 Jan	Four Villages Half Marathon SB	1:54:51	50.84	13.1mi
2008		Result	WAVA	Distance
21 Sep	Antrobus Cabbage Canter SB	54:45	48.82	10km
18 May	Chester Half Marathon	2:07:49	45.68	13.1mi
13 Apr	London Marathon SB	5:28:58	37.37	26.2mi
2 Mar	Liverpool Half Marathon SB	2:03:21	47.33	13.1mi
20 Jan	Four Villages Half Marathon	2:08:33	45.42	13.1mi
2006		Result	WAVA	Distance
1 Oct	Macclesfield Half Marathon SB	2:23:52	40.58	13.1mi
21 May	Great Manchester Run SB	59:02	22.02	5km
2005		Result	WAVA	Distance
22 May	Great Manchester Run SB	1:10:00	38.17	10km

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	1	0	0	0	0	0	0	0	0	0	0	0	1
2022	44	0	0	0	0	0	0	0	0	0	0	0	44
2021	142	123	162	154	137	64	9	18	16	31	34	2	891
2021	0	0	0	0	0	60	105	0	94	0	0	0	259
2020	0	0.5	1.1	0	0	0	0	0	0	0	0	0	1.6
2020	108	91	102	100	74	25	20	33	24	59	77	46	760
2020	0	0	0	0	139	224	37	120	127	0	0	0	646
2019	75	52	43	53	61	13	26	24	23	77	110	95	653
2019	0	0	0	0	25	119	94	46	16	0	0	0	300
2018	34	37	85	47	56	6	23	21	31	51	31	25	448
2018	0	0	0	0	0	171	210	133	10	0	0	0	524
2017	31	29	42	40	13	0	0	13	13	16	42	0	242
2017	0	0	0	0	0	0	124	31	0	0	0	0	154
2016	123	109	228	167	6	1	8	0	0	0	0	0	641
2016	0	0	0	0	0	20	25	0	0	0	0	0	45
2015	0	0	10	3	0	0	35	37	17	20	100	24	246
2015	0	0	0	130	0	64	0	50	65	50	0	0	358
2014	0	0	0	0	0	0	0	0	0	4	10	9	22
2014	0	0	0	0	0	0	0	0	0	0	20	0	20
2012	0	0	0	0	0	0	0	0	8	13	39	0	60

Mon 27th Dec Dec 27	Tue 28th Dec Dec 28	Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2
-	-	-	-	2mi, 34:01 Run - General Split Summary === 1) 0.28m - 5:00(17:35/m) 95/121bpm [1670b/mi] 40cal 3.41/3.63mph 2) 0.31m - 5:00(16:13/m) 121/129bpm [1962b/mi] 46cal 3.7/4.88mph 3) 0.06m - 1:00(17:47/m) 116/122bpm [2064b/mi] 7cal 3.37/3.15mph 4) 0.3m - 5:00(16:40/m) 120/129bpm [2001b/mi] 40cal 3.6/3.72mph 5) 0.05m - 1:00(20:30/m) 117/122bpm [2399b/mi] 7cal 2.93/3.59mph 6) 0.3m - 5:00(16:47/m) 119/127bpm [1997b/mi] 41cal 3.57/3.86mph 7) 0.05m - 1:00(18:37/m) 119/126bpm [2215b/mi] 7cal 3.22/3.72mph 8) 0.32m - 5:00(15:25/m) 121/129bpm [1865b/mi] 47cal 3.89/4.26mph 9) 0.06m - 1:00(16:52/m) 118/122bpm [1990b/mi] 7cal 3.56/3.74mph 10) 0.29m - 5:00(17:30/m) 99/108bpm [1732b/mi] 40cal 3.43/3.9mph 11) 0m - 1(5:14/m) 101/101bpm [529b/mi] 11.45/3.21mph Add a comment	-	3.3mi, 50:00 Run - General Split Summary === 1) 1m - 14:49(14:49/m) 126/157bpm [1868b/mi] 152cal 4.05/4.91mph 2) 1m - 16:11(16:11/m) 124/134bpm [2006b/mi] 151cal 3.71/4.09mph 3) 0.88m - 14:00(15:54/m) 123/134bpm [1957b/mi] 129cal 3.77/4.3mph 4) 0.03m - 15(7:37/m) 121/123bpm [921b/mi] 2cal 7.89/9.5mph 5) 0.07m - 1:00(14:45/m) 115/120bpm [1697b/mi] 8cal 4.07/9.48mph 6) 0.03m - 15(8:00/m) 103/109bpm [825b/mi] 1cal 7.49/8.83mph 7) 0.07m - 1:00(14:08/m) 120/140bpm [1696b/mi] 8cal 4.24/9.27mph 8) 0.04m - 15(7:01/m) 122/127bpm [855b/mi] 2cal 8.56/11.29mph 9) 0.07m - 1:00(15:16/m) 114/124bpm [1740b/mi] 7cal 3.93/10.75mph 10) 0.03m - 15(7:44/m) 93/96bpm [719b/mi] 1cal 7.76/10.44mph 11) 0.07m - 1:00(14:48/m) 111/122bpm [1643b/mi] 7cal 4.06/10.42mph Add a comment
Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9
0.5mi, 17:34 Walk - General Split Summary === 1) 0.47m - 17:34(37:27/m) 85/125bpm [3184b/mi] 82cal 22/100rpm 1.6/3.21mph Add a comment 0.5mi, 19:40 Walk - General Split Summary === 1) 0.17m - 4:43(27:20/m) 82/87bpm [2242b/mi] 2cal 19/53rpm 2.19/2.46mph 2) 0m - 19(1:28:58/m) 83/86bpm [7385b/mi] 1cal 16/51rpm 0.67/2.67mph 3) 0.32m - 14:38(45:01/m) 80/92bpm [3601b/mi] 64cal 21/57rpm 1.33/3.38mph Add a comment	3.4mi, 50:08 Run - General Split Summary === 1) 1m - 14:22(14:22/m) 129/144bpm [1853b/mi] 144cal 4.18/5.51mph 2) 1m - 15:34(15:34/m) 126/141bpm [1961b/mi] 146cal 3.85/4.47mph 3) 0.95m - 15:04(15:48/m) 125/132bpm [1974b/mi] 124cal 3.8/4.47mph 4) 0.04m - 15(5:50/m) 130/131bpm [758b/mi] 2cal 10.29/12.27mph 5) 0.07m - 1:00(14:51/m) 145/158bpm [2153b/mi] 13cal 4.04/12.29mph 6) 0.04m - 15(6:18/m) 146/148bpm [921b/mi] 3cal 9.52/12.71mph 7) 0.07m - 1:00(14:24/m) 153/160bpm [2202b/mi] 14cal 4.17/12.04mph 8) 0.04m - 15(6:53/m) 144/147bpm [990b/mi] 3cal 8.73/11.08mph 9) 0.06m - 1:00(15:48/m) 150/156bpm [2370b/mi] 14cal 3.8/10.69mph 10) 0.03m - 15(7:35/m) 140/142bpm [1062b/mi] 3cal 7.91/9.85mph 11) 0.07m - 1:00(14:24/m) 152/158bpm [2190b/mi] 14cal 4.17/10.18mph 12) 0.01m - 7(21:36/m) 149/153bpm [3219b/mi] 1cal 2.78/3.28mph 13) 0m - 1(10:23/m) 144/144bpm [1495b/mi] 5.78/3.07mph Add a comment	3.6mi, 50:01 Run - General Split Summary === 1) 1m - 13:54(13:54/m) 126/137bpm [1752b/mi] 140cal 4.32/4.86mph 2) 1m - 13:30(13:30/m) 126/136bpm [1701b/mi] 142cal 4.44/4.95mph 3) 1m - 14:29(14:29/m) 127/139bpm [1840b/mi] 141cal 4.14/4.78mph 4) 0.22m - 3:06(14:16/m) 129/140bpm [1841b/mi] 30cal 4.21/4.61mph 5) 0.04m - 15(6:19/m) 127/129bpm [803b/mi] 2cal 9.49/11.19mph 6) 0.06m - 1:00(15:45/m) 123/133bpm [1937b/mi] 7cal 3.81/10.44mph 7) 0.04m - 15(6:44/m) 132/134bpm [890b/mi] 2cal 8.9/10.12mph 8) 0.06m - 1:00(15:51/m) 137/144bpm [2172b/mi] 9cal 3.78/9.52mph 9) 0.04m - 15(6:15/m) 138/142bpm [863b/mi] 2cal 9.6/11.42mph 10) 0.06m - 1:00(16:03/m) 133/136bpm [2135b/mi] 8cal 3.74/10.71mph 11) 0.04m - 15(6:08/m) 125/131bpm [767b/mi] 1cal 9.77/11.61mph 12) 0.06m - 1:00(17:33/m) 119/124bpm [2089b/mi] 7cal 3.42/10.18mph 13) 0m - 1(20:58/m) 118/118bpm [2474b/mi] 2.85/3.19mph Add a comment	-	-	3.2mi, 28:42 Run - General Split Summary === 1) 1m - 8:57(8:57/m) 156/169bpm [1396b/mi] 135cal 6.71/7.6mph 2) 1m - 9:15(9:15/m) 170/180bpm [1572b/mi] 153cal 6.49/7.41mph 3) 1m - 9:07(9:07/m) 175/184bpm [1596b/mi] 157cal 6.58/7.62mph 4) 0.18m - 1:22(7:47/m) 169/173bpm [1316b/mi] 22cal 7.71/8.06mph Add a comment	-
Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16
3.5mi, 50:01 Run - General Split Summary === 1) 1m - 14:12(14:12/m) 123/134bpm [1746b/mi] 145cal 4.23/5.07mph 2) 1m - 14:43(14:43/m) 125/136bpm [1839b/mi] 142cal 4.08/4.66mph 3) 1m - 14:41(14:41/m) 124/133bpm [1821b/mi] 132cal 4.08/4.72mph 4) 0.09m - 1:25(15:59/m) 125/131bpm [1999b/mi] 11cal 3.75/4.3mph 5) 0.04m - 15(7:02/m) 125/129bpm [879b/mi] 2cal 8.53/11.35mph 6) 0.07m - 1:00(14:48/m) 140/149bpm [2071b/mi] 12cal 4.06/11.4mph 7) 0.04m - 15(6:22/m) 135/141bpm [861b/mi] 2cal 9.41/12.36mph 8) 0.07m - 1:00(15:02/m) 154/165bpm [2315b/mi] 13cal 3.99/11.48mph 9) 0.03m - 15(8:49/m) 150/161bpm [1322b/mi] 3cal 6.81/9.2mph 10) 0.07m - 1:00(14:20/m) 149/155bpm [2136b/mi] 13cal 4.19/9.41mph 11) 0.04m - 15(6:31/m) 142/145bpm [926b/mi] 3cal 9.21/13.23mph 12) 0.06m - 1:00(15:30/m) 149/156bpm [2309b/mi] 12cal 3.87/9.37mph 13) 0m - 1(18:47/m) 144/144bpm [2704b/mi] 3.2/3.76mph Add a comment	2.1mi, 30:01 Run - General Split Summary === 1) 1m - 14:24(14:24/m) 122/133bpm [1756b/mi] 136cal 4.17/4.72mph 2) 1m - 14:33(14:33/m) 124/133bpm [1805b/mi] 135cal 4.12/4.61mph 3) 0.07m - 1:03(14:50/m) 126/129bpm [1870b/mi] 9cal 4.04/4.26mph 4) 0m - 1(15:43/m) 128/128bpm [2012b/mi] 3.82/3.88mph Add a comment	2.1mi, 30:01 Run - General Split Summary === 1) 1m - 13:53(13:53/m) 123/132bpm [1707b/mi] 142cal 4.32/5.16mph 2) 1m - 14:09(14:09/m) 126/137bpm [1783b/mi] 142cal 4.24/5.49mph 3) 0.13m - 1:58(14:54/m) 125/133bpm [1862b/mi] 17cal 4.03/4.36mph 4) 0m - 1(13:26/m) 133/133bpm [1786b/mi] 4.46/4.03mph Add a comment	-	2.1mi, 20:10 Run - General Split Summary === 1) 0.92m - 10:01(10:56/m) 144/158bpm [1575b/mi] 141cal 5.49/6.16mph 2) 0.42m - 4:00(9:34/m) 159/162bpm [1521b/mi] 63cal 6.27/8.31mph 3) 0.35m - 3:00(8:33/m) 165/168bpm [1410b/mi] 50cal 7.02/8.04mph 4) 0.36m - 3:00(8:25/m) 174/177bpm [1465b/mi] 55cal 7.13/7.45mph 5) 0.01m - 9(12:58/m) 173/174bpm [2242b/mi] 2cal 4.63/6.93mph Add a comment	6.2mi, 57:59 Run - General Split Summary === 1) 1m - 9:10(9:10/m) 152/164bpm [1393b/mi] 138cal 6.55/7.08mph 2) 1m - 9:34(9:34/m) 162/169bpm [1551b/mi] 154cal 6.27/6.91mph 3) 1m - 9:32(9:32/m) 164/170bpm [1564b/mi] 155cal 6.29/7.2mph 4) 1m - 9:14(9:14/m) 163/174bpm [1505b/mi] 150cal 6.5/7.28mph 5) 1m - 9:22(9:22/m) 164/173bpm [1536b/mi] 152cal 6.41/7.81mph 6) 1m - 9:15(9:15/m) 166/175bpm [1535b/mi] 155cal 6.49/7.49mph 7) 0.22m - 1:51(8:32/m) 174/181bpm [1486b/mi] 33cal 7.02/7.37mph Add a comment	2.9mi, 35:02 Run - General Split Summary === 1) 1m - 11:49(11:49/m) 139/147bpm [1642b/mi] 152cal 5.08/5.7mph 2) 1m - 11:57(11:57/m) 140/149bpm [1673b/mi] 152cal 5.02/5.34mph 3) 0.93m - 11:14(12:03/m) 133/142bpm [1604b/mi] 128cal 4.97/5.34mph 4) 0m - 2(14:26/m) 135/135bpm [1948b/mi] 4.16/4.72mph Add a comment
Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23
-	2.4mi, 35:01 Run - General Split Summary === 1) 1m - 14:34(14:34/m) 121/133bpm [1763b/mi] 145cal 4.12/4.7mph 2) 1m - 14:34(14:34/m) 123/135bpm [1792b/mi] 139cal 4.12/5.43mph 3) 0.42m - 5:52(14:07/m) 124/129bpm [1750b/mi] 52cal 4.25/4.53mph 4) 0m - 1(10:10/m) 130/130bpm [1321b/mi] 5.9/4.11mph Add a comment	2.5mi, 35:01 Run - General Split Summary === 1) 1m - 13:52(13:52/m) 123/132bpm [1705b/mi] 141cal 4.33/5.55mph 2) 1m - 14:21(14:21/m) 124/135bpm [1779b/mi] 138cal 4.18/4.93mph 3) 0.45m - 6:48(15:14/m) 130/139bpm [1980b/mi] 62cal 3.94/5.13mph 4) 0m - 1(18:36/m) 131/131bpm [2437b/mi] 3.21/4.09mph Add a comment	-	-	3.2mi, 27:37 Run - General Split Summary === 1) 1m - 8:45(8:45/m) 153/167bpm [1339b/mi] 133cal 6.86/7.28mph 2) 1m - 8:47(8:47/m) 167/174bpm [1467b/mi] 148cal 6.83/7.78mph 3) 1m - 9:03(9:03/m) 169/178bpm [1529b/mi] 154cal 6.63/7.81mph 4) 0.15m - 1:02(6:53/m) 169/174bpm [1162b/mi] 17cal 8.72/18.2mph Add a comment	3.8mi, 55:01 Run - General Split Summary === 1) 1m - 14:49(14:49/m) 121/131bpm [1793b/mi] 140cal 4.05/5.09mph 2) 1m - 14:46(14:46/m) 124/139bpm [1831b/mi] 147cal 4.06/4.88mph 3) 1m - 14:37(14:37/m) 123/135bpm [1798b/mi] 143cal 4.1/4.8mph 4) 0.4m - 5:48(14:40/m) 127/136bpm [1862b/mi] 51cal 4.09/4.55mph 5) 0.04m - 15(5:39/m) 128/129bpm [722b/mi] 2cal 10.63/11.92mph 6) 0.07m - 1:00(15:17/m) 124/131bpm [1896b/mi] 7cal 3.92/11.56mph 7) 0.04m - 15(6:17/m) 123/125bpm [773b/mi] 2cal 9.55/11.4mph 8) 0.07m - 1:00(14:55/m) 124/132bpm [1850b/mi] 7cal 4.02/10.14mph 9) 0.04m - 15(6:45/m) 126/128bpm [850b/mi] 2cal 8.9/12.4mph 10) 0.07m - 1:00(14:01/m) 133/139bpm [1864b/mi] 10cal 4.28/10.98mph 11) 0.05m - 15(5:31/m) 126/128bpm [694b/mi] 2cal 10.89/13.05mph 12) 0.06m - 1:00(17:26/m) 129/133bpm [2249b/mi] 8cal 3.44/12.73mph 13) 0m - 1(11:17/m) 130/130bpm [1467b/mi] 5.32/3.11mph Add a comment