light78

Last on at 11pm, 26th Jul 2024

M45 Glamorgan

Springbok (69)

FETCH SUPPORTER

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San Domenico RC

Races
210
Miles
3562
Miles
3601
Miles
971
WAVA
73.71%
Mile
5:35
5k
18:55
5M
32:17
10k
38:50
10M
1:06:25
Half
1:27:49
Mara
3:27:53

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Describe your ideal run, ride or swim. A PB at the end of it. Forests always seem nice.

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Recent Training
26th Jul	Reps	6.5mi	52:53
24th Jul	General	5.6mi	45:01
23rd Jul	General	1.6mi	1:14:50
23rd Jul	General	1mi	58:43
22nd Jul	Tempo	7.5mi	57:22

12 Month Benchmarks	Run	Bike
Mile	5:56	2:34
5k	19:37	9:49
5mi	31:55	17:18
10k	39:40	22:49
10mi	1:05:38	38:43
Half	1:27:17	0

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2024 Targets	Set your targets
Bike 1678 Run 1243

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Buddies (2)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	5			5:59 64.69			5:50 67.76		5:35 71.83			5:41 72.15	5:56 69.63	5:35 5:35/mi	72.15
2mi	6			13:26 61.58	13:43 60.73	12:48 65.55	12:28 67.79		11:54 72.06			12:07 72.37		11:54 5:57/mi	72.37
3mi	7			20:40 61.33		19:25 66.22	19:01 68.11	18:37 70.08	18:34 70.79		19:28 68.54	18:50 71.38		18:34 6:11/mi	71.38
5km	114	24:53 52.48	22:05 59.13	21:54 60.02	22:19 59.32	19:44 67.58	19:43 68.13	19:09 70.66	19:25 70.21	19:45 69.54	19:57 69.89	18:55 73.71	19:58 70.37	18:55 6:05/mi	73.71
4mi	5			29:32 57.64		26:53 64.18			24:47 71.20	25:42 69.19	26:32 67.53			24:47 6:12/mi	71.20
5mi	5		37:36 56.63	37:13 57.48			34:24 63.86	32:17 68.57		33:34 66.46				32:17 6:27/mi	68.57
8.4km	1											40:52 57.95		40:52 7:50/mi	57.95
9600m	6									40:33 65.85	39:11 68.69			39:11 6:34/mi	68.69
6.2mi	1									44:26 62.49				44:26 7:10/mi	62.49
10km	27	51:57 51.11	45:53 58.07	45:54 58.28	48:34 55.34	42:28 63.65	41:42 65.23	39:40 69.07	38:50 71.10	42:12 65.95	40:47 68.78	39:27 71.68		38:50 6:15/mi	71.68
6.8mi	1			1:04:04 45.95										1:04:04 9:25/mi	45.95
7.7mi	1												51:35 69.32	51:35 6:42/mi	69.32
8mi	2											52:55 69.79	55:28 67.13	52:55 6:37/mi	69.79
14.3km	1											1:02:31 65.92		1:02:31 7:02/mi	65.92
10mi	4						1:15:07 59.79	1:09:23 65.18				1:06:25 70.31	1:07:49 69.42	1:06:25 6:39/mi	70.31
17.1km	1										1:23:41 58.87			1:23:41 7:53/mi	58.87
10.8mi	1							1:16:48 63.82						1:16:48 7:07/mi	63.82
13.1mi	14	2:29:00 39.02	1:44:22 55.86	1:45:25 55.49	1:44:31 56.20	1:35:47 61.64	1:32:43 64.05	1:31:43 65.19			1:36:29 63.47	1:27:49 70.31		1:27:49 6:42/mi	70.31
30km	1							2:27:20 59.15						2:27:20 7:54/mi	59.15
26.2mi	1							3:27:53 60.31						3:27:53 7:56/mi	60.31

2024		Result	WAVA	Distance
20 Jul	Llanishen Park parkrun	20:21	69.04	5km
6 Jul	Tremorfa parkrun	20:46	67.66	5km
9 Jun	Welsh Castles Relay: Stage 19 - Abercynon to Nantgarw PB	51:35	69.32	7.7mi
25 May	Cardiff parkrun SB	19:58	70.37	5km
5 May	Cardiff 5k Race for Victory	20:14	69.44	5km
26 Apr	Cardiff Summer Series 1 Mile SB	5:56	69.63	1mi
9 Mar	Trelai Park parkrun	21:44	64.65	5km
2 Mar	Tremorfa parkrun	20:11	69.61	5km
18 Feb	Cardiff 20-10 (10 Miler) SB	1:07:49	69.42	10mi
21 Jan	Lliswerry 8 SB	55:28	67.13	8mi
2023		Result	WAVA	Distance
31 Dec	Old Father Time		0.00	5mi
18 Nov	Welsh Inter-Regional XC Championship	44:58	60.02	9.55km
11 Nov	Gwent League Llandaff Fields Cardiff Senior Men	41:50	64.86	9.6km
28 Oct	Cardiff parkrun	19:05	73.06	5km
14 Oct	Gwent XC League - Senior Men and Masters	39:13	65.89	9.15km
1 Oct	Cardiff Half Marathon PB	1:27:49	70.31	13.1mi
3 Sep	Cardiff 10k	40:01	70.66	10km
26 Aug	Cardiff parkrun	18:59	73.45	5km
29 Jul	Magor 10K	40:03	70.61	10km
15 Jul	Tremorfa parkrun	19:50	70.30	5km
2 Jul	Porthcawl 10K SB	39:27	71.68	10km
28 Jun	SSAFA 5K Series Race 2 PB	18:55	73.71	5km
24 Jun	Cardiff parkrun	19:25	71.81	5km
16 Jun	Cardiff Summer Series 3 Mile SB	18:50	71.38	3mi
10 Jun	Welsh Castles Relay Stage 6: Barmouth to Dolgellau PB	1:02:31	65.92	14.29km
3 Jun	Cardiff parkrun	19:17	72.31	5km
26 May	Cardiff Summer Series 2 Mile SB	12:07	72.37	2mi
6 May	Cardiff parkrun	19:49	70.36	5km
30 Apr	Cardiff 5k	19:25	71.81	5km
28 Apr	Cardiff Summer Series 1 Mile SB	5:41	72.15	1mi
2 Apr	Great Welsh Half Marathon	1:28:12	70.01	13.1mi
11 Mar	Cardiff parkrun	19:35	71.20	5km
19 Feb	Cardiff 20-10 (10 Miler) PB	1:06:25	70.31	10mi
11 Feb	Gwent XC League - Senior Men & Masters PB	40:52	57.95	8.4km
15 Jan	Lliswerry 8 PB	52:55	69.79	8mi
7 Jan	Tremorfa parkrun	20:46	67.14	5km
2022		Result	WAVA	Distance
31 Dec	Cardiff parkrun	19:57	69.89	5km
24 Dec	Grangemoor parkrun	20:29	68.07	5km
26 Nov	Cardiff parkrun SB	19:57	69.89	5km
15 Oct	Gwent League - Senior Men & Masters PB	39:11	68.69	9600m
2 Oct	Cardiff Half Marathon SB	1:36:29	63.47	13.1mi
18 Sep	Swansea Bay 10k SB	40:47	68.78	10km
9 Aug	Rose Inn Series Race 4 SB	26:32	67.53	4mi
6 Aug	Cardiff parkrun	19:59	69.25	5km
9 Jul	Llanishen Park parkrun	21:12	65.27	5km
6 Jul	Cosmeston Relays SB	19:28	68.54	3mi
2 Jul	Cardiff parkrun	20:40	66.96	5km
25 Jun	Llanishen Park parkrun	21:43	63.72	5km
18 Jun	Cardiff parkrun	21:12	65.27	5km
12 Jun	Welsh Castles Relay, Stage 11: Newtown to Llanbadarn Fynydd PB	1:23:41	58.87	17.07km
29 May	Treforest 10k	44:49	62.59	10km
1 May	Cardiff 5k	20:58	66.00	5km
10 Apr	Great Welsh Half Marathon	1:42:19	59.85	13.1mi
30 Jan	Reverse 10		0.00	10mi
2021		Result	WAVA	Distance
18 Dec	Tremorfa parkrun	21:25	64.61	5km
11 Dec	Coed Cefn-pwll-du parkrun	25:42	53.84	5km
7 Nov	Richard Burton 10k PB	44:26	62.49	6.2mi
24 Oct	Newport 10K SB	42:12	65.95	10km
16 Oct	Gwent League - Senior Men & Masters SB	40:33	65.85	9600m
2 Oct	Trelai Park parkrun	22:15	61.73	5km
29 Aug	Cardiff Race for Victory 5k SB	19:45	69.54	5km
20 Aug	Rose Inn Summer Special SB	25:42	69.19	4mi
31 Jul	Welsh 5k Series - Pembrey (Race 3)	19:57	68.84	5km
25 Jul	The Age Grader SB	33:34	66.46	5mi
2020		Result	WAVA	Distance
19 Dec	Fake parkrun	20:19	67.60	5km
5 Sep	Fake parkrun	19:36	69.55	5km
4 Jul	Fetch Virtual Weekend 10k	39:40	69.61	10km
26 Jun	Cardiff Running Events - Virtual Summer Series 4 Mile PB	24:47	71.20	4mi
12 Jun	Cardiff Running Events - Virtual Summer Series 3 Mile PB	18:34	70.79	3mi
29 May	Cardiff Running Events - Virtual Summer Series 2 Mile PB	11:54	72.06	2mi
23 May	Fetch Virtual Weekend Mile PB	5:35	71.83	1mi
22 Feb	Cardiff parkrun	19:26	70.15	5km
8 Feb	gwent league chepstow senior men	37:45	67.22	9.2km
19 Jan	Speedway 10k PB	38:50	71.10	10km
11 Jan	Cardiff parkrun	19:37	69.49	5km
1 Jan	Cardiff parkrun SB	19:25	70.21	5km
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile PB	32:17	68.57	5mi
28 Dec	Grangemoor parkrun	20:01	68.11	5km
23 Nov	Cardiff parkrun	19:52	68.11	5km
9 Nov	Gwent League Pembrey - Senior Men	41:26	63.83	6mi
3 Nov	Richard Burton 10k	43:14	63.37	10km
12 Oct	Gwent League Llandaff Fields Cardiff Senior Men	41:11	63.84	9.6km
6 Oct	Cardiff Half Marathon SB	1:31:43	65.19	13.1mi
1 Sep	Cardiff 10K SB	39:40	69.07	10km
17 Aug	Pontypridd parkrun	19:24	69.75	5km
4 Aug	Brecon 10 SB	1:09:23	65.18	10mi
27 Jul	Cardiff parkrun SB	19:09	70.66	5km
20 Jul	Cardiff parkrun	19:30	69.39	5km
13 Jul	Cardiff parkrun	19:21	69.93	5km
10 Jul	Cosmeston Relays SB	18:37	70.08	3mi
7 Jul	Porthcawl 10K	40:48	67.15	10km
22 Jun	Cardiff parkrun	19:35	69.10	5km
19 Jun	SSAFA 5K Series Race 2	19:36	69.04	5km
15 Jun	Cardiff parkrun	19:47	68.40	5km
8 Jun	Welsh Castles Relay Stage 8: Dinas Mawddwy to Foel PB	1:16:48	63.82	10.8mi
1 Jun	Pontypridd parkrun	20:19	66.61	5km
29 May	Merthyr Mawr Lane 5K	20:19	66.61	5km
25 May	Cardiff parkrun	21:54	61.79	5km
5 May	Newport Marathon PB	3:27:53	60.31	26.2mi
20 Apr	Barry Island parkrun	20:26	66.23	5km
24 Mar	Cardiff Taff Trail Half Marathon	1:32:09	64.89	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:27:20	59.15	30km
23 Feb	Welsh cross country champs		0.00	4.6mi
23 Feb	welsh cross country championships	46:08	61.59	10.35km
2 Feb	Grangemoor parkrun	22:52	59.18	5km
12 Jan	Cardiff parkrun	23:02	58.75	5km
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 SB	34:24	63.86	5mi
22 Dec	Cardiff parkrun	20:42	65.37	5km
8 Dec	Cardiff parkrun	21:33	62.79	5km
2 Dec	gwent league brynbach park senior men	1:01:01	43.09	9.6km
10 Nov	Gwent League Pembrey - Senior Men	43:34	60.26	6mi
4 Nov	Richard Burton 10K	43:14	62.92	10km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	44:17	58.94	9.6km
7 Oct	Cardiff Half Marathon SB	1:32:43	64.05	13.1mi
2 Sep	Cardiff 10K SB	41:42	65.23	10km
25 Aug	Penallta parkrun	20:23	65.90	5km
18 Aug	Cardiff parkrun	20:19	66.12	5km
11 Aug	Cardiff parkrun	20:49	64.53	5km
5 Aug	Brecon 10 SB	1:15:07	59.79	10mi
28 Jul	Cardiff parkrun	20:43	64.84	5km
21 Jul	Cardiff parkrun	21:36	62.19	5km
14 Jul	Cardiff parkrun	21:08	63.56	5km
11 Jul	Cosmeston Relays SB	19:01	68.11	3mi
7 Jul	Cardiff parkrun	20:42	64.89	5km
20 Jun	SSAFA 5K Series Race 2	20:15	66.34	5km
2 Jun	Cardiff parkrun	19:51	67.67	5km
30 May	Merthyr Mawr Lane 5K SB	19:43	68.13	5km
19 May	Cardiff parkrun	19:52	67.62	5km
11 May	Cardiff Summer Series 2 Miles SB	12:28	67.79	2mi
6 May	Cardiff 5K Race for Victory	20:07	66.78	5km
27 Apr	Cardiff Summer Series 1 Mile SB	5:50	67.76	1mi
21 Apr	Cardiff parkrun	22:18	60.24	5km
1 Apr	Cardiff Taff Trail Half Marathon	1:40:20	59.19	13.1mi
25 Mar	Cardiff Bay Run	42:56	63.36	10km
10 Feb	Pontypool parkrun	20:15	66.34	5km
27 Jan	Cardiff parkrun	20:11	66.55	5km
20 Jan	Pontypridd parkrun	20:30	65.53	5km
1 Jan	Cardiff parkrun	21:44	61.81	5km
2017		Result	WAVA	Distance
23 Dec	Porthcawl parkrun	20:47	64.63	5km
9 Dec	Pontypridd parkrun	21:26	62.67	5km
11 Nov	Cardiff parkrun	21:06	63.20	5km
5 Nov	Richard Burton 10K	43:07	62.69	10km
28 Oct	Barry Island parkrun	21:28	62.12	5km
7 Oct	Cardiff parkrun	20:20	65.58	5km
1 Oct	Cardiff Half Marathon SB	1:35:47	61.64	13.1mi
16 Sep	Pontypridd parkrun	22:13	60.02	5km
9 Sep	Cardiff parkrun (Llandaff Fields)	21:43	61.41	5km
3 Sep	Cardiff 10k SB	42:28	63.65	10km
26 Aug	Cardiff parkrun	21:04	63.30	5km
12 Aug	Cardiff parkrun	21:41	61.50	5km
29 Jul	Cardiff parkrun	21:11	62.95	5km
22 Jul	Cardiff parkrun	19:54	67.01	5km
14 Jul	Cardiff Summer Series 4 Miles SB	26:53	64.18	4mi
8 Jul	Cardiff parkrun	42:29	31.39	5km
1 Jul	Cardiff parkrun	19:49	67.29	5km
24 Jun	Cardiff parkrun SB	19:44	67.58	5km
16 Jun	Cardiff Summer Series 3 Miles SB	19:25	66.22	3mi
10 Jun	Cardiff parkrun	20:35	64.79	5km
24 May	SSAFA 5K Series Race 1	20:35	64.79	5km
20 May	Cardiff parkrun	20:37	64.68	5km
12 May	Cardiff Summer Series 2 Miles SB	12:48	65.55	2mi
30 Apr	Cardiff 5K - Race For Victory	21:05	63.25	5km
2 Apr	Cardiff Bay Run	43:04	62.76	10km
5 Mar	St David's Day Run	44:56	60.16	10km
25 Feb	Cardiff parkrun	21:48	61.17	5km
4 Feb	Cardiff parkrun	21:50	61.08	5km
7 Jan	Cardiff parkrun	22:27	59.40	5km
2016		Result	WAVA	Distance
31 Dec	Cardiff parkrun	22:59	58.02	5km
24 Dec	Cardiff parkrun	23:19	57.19	5km
12 Nov	Cardiff parkrun	23:54	55.39	5km
6 Nov	Richard Burton 10K	49:37	54.17	10km
2 Oct	Cardiff Half Marathon	1:49:47	53.50	13.1mi
11 Sep	Cardiff 10K SB	48:34	55.34	10km
13 Aug	Cardiff parkrun	23:53	55.43	5km
23 Jul	Aberystwyth parkrun	23:49	55.59	5km
11 Jun	Cardiff parkrun	22:58	57.65	5km
4 Jun	Cardiff parkrun	22:38	58.49	5km
27 May	Cardiff Summer Series 2 Miles SB	13:43	60.73	2mi
21 May	Cardiff parkrun	22:46	58.15	5km
1 May	Cardiff 5K - Race For Victory SB	22:19	59.32	5km
26 Mar	IAAF World Half Marathon Championships SB	1:44:31	56.20	13.1mi
20 Feb	Cardiff parkrun	23:39	55.98	5km
2015		Result	WAVA	Distance
31 Oct	Grangemoor Parkrun	23:50	55.15	5km
4 Oct	Cardiff Half Marathon SB	1:45:25	55.49	13.1mi
6 Sep	Cardiff 10K	46:44	57.24	10km
14 Aug	Cardiff Summer Series 4 Mile SB	29:32	57.64	4mi
3 Jul	Cardiff Sunmer Series 3 mile SB	20:40	61.33	3mi
27 Jun	Cardiff parkrun SB	21:54	60.02	5km
19 Jun	Cardiff Summer Series 2 Miles SB	13:26	61.58	2mi
30 May	bwystfil y bryn 6.8miles PB	1:04:04	45.95	6.8mi
4 May	Cardiff Bay 5 SB	37:13	57.48	5mi
1 May	Cardiff Summer Series 1 Mile SB	5:59	64.69	1mi
1 Mar	St Davids Day Run 10K SB	45:54	58.28	10km
2014		Result	WAVA	Distance
13 Dec	Cardiff parkrun	22:33	58.29	5km
15 Nov	Cardiff parkrun SB	22:05	59.13	5km
2 Nov	Richard Burton 10k SB	45:53	58.07	10km
25 Oct	Cardiff parkrun	22:33	57.91	5km
5 Oct	Cardiff Half Marathon SB	1:44:22	55.86	13.1mi
23 Aug	Cardiff Parkrun	22:16	58.64	5km
26 Jul	Cardiff Parkrun	24:45	52.76	5km
22 Jun	Caerphilly 10k	53:46	49.55	10km
5 May	Cardiff Bay 5 SB	37:36	56.63	5mi
26 Apr	Cardiff Parkrun	23:50	54.79	5km
22 Mar	Cardiff Parkrun	23:32	55.49	5km
16 Mar	Atlantic College 10K	48:19	55.14	10km
2 Mar	Cardiff St Davids Day 10k	48:57	54.43	10km
8 Feb	Cardiff Parkrun	25:29	51.24	5km
25 Jan	Cardiff Parkrun	23:56	54.56	5km
4 Jan	Cardiff Parkrun	25:15	51.71	5km
2013		Result	WAVA	Distance
21 Dec	Cardiff Parkrun SB	24:53	52.48	5km
30 Nov	Cardiff Parkrun	25:55	50.38	5km
6 Oct	Cardiff Half Marathon SB	2:29:00	39.02	13.1mi
8 Sep	Cardiff 10K SB	51:57	51.11	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
2024	24	1	37	12	6	7	7	0	0	0	0	0	94
2024	71	98	38	28	101	55	84	0	0	0	0	0	475
2024	193	146	82	85	85	137	69	0	0	0	0	0	797
2023	18	10	5	11	39	13	13	38	4	11	7	0	169
2023	70	92	94	76	88	102	80	108	99	127	107	48	1091
2023	128	91	70	59	95	112	81	32	101	119	83	56	1026
2022	24	17	20	24	20	15	9	23	3	7	12	16	189
2022	16	17	39	56	50	48	54	82	63	64	62	73	624
2022	31	62	60	7	57	66	68	100	83	106	66	59	764
2021	21	35	19	51	49	28	45	23	24	33	13	10	351
2021	0	1	31	23	83	101	71	96	30	57	47	82	623
2021	15	29	126	195	0	0	0	0	56	0	0	0	421
2020	0	0	0	0	14	29	36	32	15	22	7	14	168
2020	0	0	0	28	131	132	107	52	28	92	91	88	748
2020	0	0	0	36	28	35	20	190	264	21	0	0	594

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
7.5mi, 1:01:12 Run - General 1) 1km - 5:22(5:22/km) 126/142bpm [675b/km] 70cal 332/400W 2) 1km - 5:04(5:04/km) 143/147bpm [724b/km] 77cal 374/413W 3) 1km - 5:14(5:14/km) 150/154bpm [784b/km] 81cal 398/487W 4) 1km - 5:07(5:07/km) 143/156bpm [732b/km] 75cal 367/451W 5) 1km - 5:09(5:09/km) 146/157bpm [752b/km] 76cal 350/434W 6) 1km - 4:51(4:51/km) 134/139bpm [650b/km] 64cal 330/371W 7) 1km - 5:07(5:07/km) 141/144bpm [721b/km] 71cal 343/428W 8) 1km - 5:02(5:02/km) 144/148bpm [725b/km] 71cal 353/374W 9) 1km - 4:59(4:59/km) 148/152bpm [738b/km] 74cal 356/377W 10) 1km - 4:58(4:58/km) 144/146bpm [716b/km] 68cal 332/357W 11) 1km - 4:59(4:59/km) 149/158bpm [743b/km] 74cal 367/436W 12) 0.81km - 4:08(5:04/km) 154/161bpm [781b/km] 64cal 358/433W 13) 0.23km - 1:12(5:08/km) 146/150bpm [750b/km] 17cal 338/360W Add a comment	3.7mi, 15:57 Bike - Commuting 1) 5km - 13:27(2:41/km) 117/146bpm [315b/km] 145cal 2) 0.98km - 2:29(2:33/km) 127/138bpm [323b/km] 30cal Add a comment 4.1mi, 17:42 Bike - Commuting 1) 5km - 12:53(2:35/km) 109/132bpm [281b/km] 118cal 2) 1.57km - 4:49(3:04/km) 105/114bpm [322b/km] 35cal Add a comment	3.5mi, 15:17 Bike - Commuting 1) 5km - 13:28(2:42/km) 136/165bpm [366b/km] 188cal 2) 0.69km - 1:49(2:37/km) 140/143bpm [366b/km] 27cal Add a comment 4.8mi, 40:18 Run - General 1) 1km - 5:14(5:14/km) 125/144bpm [654b/km] 68cal 363/592W 2) 1km - 5:10(5:10/km) 141/145bpm [728b/km] 77cal 372/396W 3) 1km - 5:09(5:09/km) 144/149bpm [742b/km] 76cal 373/442W 4) 1km - 5:15(5:15/km) 142/152bpm [746b/km] 77cal 361/468W 5) 1km - 5:16(5:16/km) 141/145bpm [743b/km] 77cal 337/368W 6) 1km - 5:15(5:15/km) 143/145bpm [751b/km] 76cal 341/365W 7) 1km - 5:17(5:17/km) 147/155bpm [778b/km] 78cal 338/376W 8) 0.07km - 23(5:13/km) 149/150bpm [776b/km] 6cal 378/400W 9) 0.62km - 3:18(5:19/km) 148/150bpm [787b/km] 49cal 339/358W Add a comment 4.1mi, 17:01 Bike - Commuting 1) 5km - 12:09(2:26/km) 109/122bpm [265b/km] 112cal 2) 1.59km - 4:52(3:03/km) 114/128bpm [348b/km] 47cal Add a comment	1.5mi, 26:07 Run - Easy 1) 0.4km - 5:00(12:23/km) 73/78bpm [904b/km] 24cal 106/135W 2) 0.77km - 8:00(10:20/km) 100/108bpm [1033b/km] 50cal 179/239W 3) 0.37km - 5:00(13:26/km) 82/100bpm [1101b/km] 23cal 106/170W 4) 0.78km - 8:00(10:18/km) 97/109bpm [999b/km] 48cal 187/246W 5) 0.01km - 7(15:03/km) 109/110bpm [1641b/km] 1cal 208/212W Add a comment	11.2mi, 1:24:15 Run - General 1) 1km - 5:02(5:02/km) 133/143bpm [669b/km] 70cal 346/394W 2) 1km - 4:33(4:33/km) 148/151bpm [674b/km] 71cal 390/439W 3) 1km - 4:31(4:31/km) 150/156bpm [677b/km] 72cal 379/515W 4) 1km - 4:57(4:57/km) 144/160bpm [713b/km] 72cal 362/428W 5) 1km - 4:40(4:40/km) 151/159bpm [706b/km] 75cal 419/461W 6) 1km - 4:35(4:35/km) 163/165bpm [748b/km] 76cal 391/444W 7) 1km - 4:38(4:38/km) 164/167bpm [760b/km] 77cal 397/458W 8) 1km - 4:55(4:55/km) 168/174bpm [825b/km] 83cal 413/486W 9) 1km - 4:33(4:33/km) 167/173bpm [759b/km] 76cal 408/457W 10) 1km - 4:31(4:31/km) 170/172bpm [766b/km] 77cal 407/514W 11) 1km - 4:20(4:20/km) 168/174bpm [727b/km] 73cal 414/475W 12) 1km - 4:28(4:28/km) 171/174bpm [763b/km] 77cal 399/465W 13) 1km - 4:23(4:23/km) 174/176bpm [762b/km] 77cal 402/432W 14) 1km - 4:20(4:20/km) 177/180bpm [767b/km] 78cal 403/451W 15) 1km - 5:09(5:09/km) 144/180bpm [742b/km] 70cal 366/463W 16) 1km - 5:03(5:03/km) 162/167bpm [817b/km] 81cal 372/461W 17) 1km - 5:01(5:01/km) 164/170bpm [823b/km] 82cal 406/560W 18) 0.94km - 4:38(4:55/km) 169/173bpm [831b/km] 79cal 408/530W Add a comment	3.7mi, 16:38 Bike - Commuting 1) 5km - 14:00(2:48/km) 116/145bpm [325b/km] 146cal 2) 1.01km - 2:38(2:36/km) 112/118bpm [291b/km] 22cal Add a comment 3.5mi, 15:36 Bike - Commuting 1) 5km - 13:28(2:42/km) 108/140bpm [291b/km] 123cal 2) 0.7km - 2:07(3:01/km) 135/144bpm [408b/km] 30cal Add a comment	1.1mi, 10:00 Run - Warm Down 1) 1km - 5:38(5:38/km) 141/149bpm [793b/km] 80cal 323/416W 2) 0.79km - 4:22(5:31/km) 144/150bpm [793b/km] 64cal 319/422W Add a comment 3.1mi, 20:47 Run - parkrun 1) 1km - 4:07(4:07/km) 152/166bpm [625b/km] 64cal 444/549W 2) 1km - 4:08(4:08/km) 168/171bpm [693b/km] 71cal 432/483W 3) 1km - 4:12(4:12/km) 172/179bpm [722b/km] 72cal 432/504W 4) 1km - 4:09(4:09/km) 177/179bpm [735b/km] 74cal 442/486W 5) 1km - 4:05(4:05/km) 179/182bpm [730b/km] 74cal 442/509W 6) 0.03km - 7(3:49/km) 180/180bpm [687b/km] 2cal 455/455W Add a comment 0.5mi, 4:28 Run - Warm Up 1) 0.79km - 4:28(5:40/km) 128/140bpm [726b/km] 57cal 322/436W Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
1.5mi, 25:07 Run - Easy 1) 0.41km - 5:00(12:12/km) 65/72bpm [793b/km] 24cal 107/160W 2) 1km - 10:19(10:19/km) 102/110bpm [1052b/km] 65cal 182/230W 3) 0.91km - 9:41(10:40/km) 101/110bpm [1078b/km] 56cal 181/240W 4) 0.01km - 7(13:25/km) 109/110bpm [1462b/km] 1cal 145/207W Add a comment	3.6mi, 16:22 Bike - Commuting 1) 5km - 14:28(2:54/km) 115/157bpm [333b/km] 148cal 2) 0.73km - 1:54(2:37/km) 136/161bpm [356b/km] 26cal Add a comment 6.3mi, 48:25 Run - Tempo 1) 1km - 5:22(5:22/km) 123/140bpm [660b/km] 68cal 361/520W 2) 0.89km - 4:38(5:11/km) 140/146bpm [726b/km] 68cal 368/386W 3) 1km - 4:20(4:20/km) 155/163bpm [673b/km] 71cal 429/474W 4) 1km - 4:14(4:14/km) 163/166bpm [689b/km] 71cal 432/459W 5) 1km - 4:12(4:12/km) 168/170bpm [705b/km] 72cal 435/472W 6) 1km - 4:15(4:15/km) 170/172bpm [723b/km] 73cal 417/464W 7) 1km - 4:17(4:17/km) 171/174bpm [732b/km] 74cal 420/477W 8) 0.16km - 42(4:22/km) 174/176bpm [758b/km] 13cal 400/429W 9) 1km - 5:12(5:12/km) 156/172bpm [812b/km] 80cal 344/456W 10) 0.93km - 4:48(5:10/km) 152/157bpm [785b/km] 72cal 343/389W 11) 1km - 5:27(5:27/km) 151/157bpm [822b/km] 79cal 321/378W 12) 0.23km - 58(4:14/km) 154/160bpm [652b/km] 15cal 472/678W Add a comment 4.4mi, 18:04 Bike - Commuting 1) 5km - 12:35(2:31/km) 110/130bpm [277b/km] 117cal 2) 2km - 5:28(2:45/km) 105/116bpm [288b/km] 40cal Add a comment	3.1mi, 1:01:56 Cross - Football 1) 5km - 1:01:56(12:23/km) 125/179bpm [1547b/km] 614cal 35/125rpm Add a comment 3.6mi, 14:49 Bike - Commuting 1) 5km - 13:00(2:36/km) 121/148bpm [314b/km] 149cal 2) 0.72km - 1:49(2:32/km) 124/145bpm [314b/km] 20cal Add a comment 4.1mi, 17:50 Bike - Commuting 1) 5km - 13:08(2:38/km) 105/117bpm [276b/km] 111cal 2) 1.52km - 4:42(3:05/km) 108/115bpm [333b/km] 38cal Add a comment	3.8mi, 17:24 Bike - Commuting 1) 5km - 14:29(2:54/km) 107/135bpm [310b/km] 127cal 2) 1.03km - 2:55(2:49/km) 111/118bpm [313b/km] 24cal Add a comment 3.7mi, 17:06 Bike - Commuting 1) 5km - 14:20(2:52/km) 107/125bpm [307b/km] 123cal 2) 0.93km - 2:46(2:58/km) 115/125bpm [342b/km] 27cal Add a comment	1.6mi, 29:21 Run - Easy 1) 0.41km - 5:00(12:13/km) 75/83bpm [916b/km] 25cal 109/124W 2) 0.49km - 5:00(10:17/km) 96/101bpm [988b/km] 32cal 181/221W 3) 0.23km - 3:00(13:00/km) 81/98bpm [1053b/km] 14cal 101/165W 4) 0.73km - 8:00(11:01/km) 96/104bpm [1058b/km] 44cal 164/197W 5) 0.22km - 3:00(13:24/km) 82/98bpm [1099b/km] 14cal 107/161W 6) 0.46km - 5:00(10:59/km) 96/104bpm [1054b/km] 29cal 179/241W 7) 0.03km - 21(12:28/km) 98/100bpm [1221b/km] 2cal 117/175W Add a comment	3.9mi, 32:07 Run - General 1) 1km - 5:25(5:25/km) 118/137bpm [640b/km] 66cal 319/390W 2) 1km - 5:08(5:08/km) 141/146bpm [725b/km] 78cal 370/416W 3) 1km - 5:00(5:00/km) 143/148bpm [716b/km] 73cal 354/473W 4) 1km - 5:04(5:04/km) 145/153bpm [735b/km] 74cal 386/455W 5) 1km - 5:12(5:12/km) 146/153bpm [759b/km] 75cal 360/428W 6) 1km - 5:06(5:06/km) 149/152bpm [759b/km] 76cal 367/404W 7) 0.01km - 5(5:26/km) 148/149bpm [804b/km] 1cal 334/336W 8) 0.21km - 1:07(5:15/km) 147/148bpm [771b/km] 16cal 331/338W Add a comment	1.6mi, 28:08 Run - General 1) 0.41km - 5:00(12:05/km) 73/83bpm [883b/km] 25cal 108/125W 2) 1km - 9:51(9:51/km) 98/103bpm [965b/km] 62cal 182/213W 3) 0.01km - 9(10:31/km) 98/99bpm [1031b/km] 1cal 165/166W 4) 0.21km - 3:00(14:34/km) 84/100bpm [1224b/km] 13cal 96/166W 5) 0.89km - 10:00(11:17/km) 98/108bpm [1106b/km] 57cal 175/248W 6) 0.01km - 8(11:11/km) 98/99bpm [1095b/km] 1cal 175/176W Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
4.4mi, 1:14:41 Walk - General 1) 1km - 10:13(10:13/km) 81/91bpm [828b/km] 60cal 62/67rpm 2) 1km - 10:03(10:03/km) 87/101bpm [874b/km] 65cal 61/65rpm 3) 1km - 10:37(10:37/km) 85/101bpm [903b/km] 65cal 59/64rpm 4) 1km - 12:03(12:03/km) 82/89bpm [988b/km] 65cal 52/72rpm 5) 1km - 11:41(11:41/km) 80/88bpm [935b/km] 59cal 56/67rpm 6) 1km - 10:02(10:02/km) 84/92bpm [843b/km] 61cal 63/119rpm 7) 1km - 9:49(9:49/km) 90/104bpm [883b/km] 65cal 62/68rpm 8) 0.02km - 13(9:17/km) 93/93bpm [863b/km] 1cal 62/64rpm Add a comment 6.2mi, 52:28 Run - General 1) 1km - 5:26(5:26/km) 124/138bpm [674b/km] 70cal 316/347W 2) 1km - 5:04(5:04/km) 140/145bpm [708b/km] 73cal 343/466W 3) 1km - 5:06(5:06/km) 142/147bpm [725b/km] 76cal 353/399W 4) 1km - 5:02(5:02/km) 143/146bpm [721b/km] 73cal 352/410W 5) 1km - 5:07(5:07/km) 144/150bpm [737b/km] 74cal 346/373W 6) 1km - 5:06(5:06/km) 147/151bpm [749b/km] 75cal 348/424W 7) 1km - 5:14(5:14/km) 148/151bpm [775b/km] 75cal 345/365W 8) 1km - 5:19(5:19/km) 155/163bpm [824b/km] 79cal 368/484W 9) 1km - 5:26(5:26/km) 149/154bpm [811b/km] 77cal 338/424W 10) 0.58km - 3:09(5:27/km) 146/150bpm [795b/km] 44cal 338/362W 11) 0.45km - 2:28(5:27/km) 151/156bpm [822b/km] 36cal 352/381W Add a comment	-	3.6mi, 15:00 Bike - Commuting 1) 5km - 13:06(2:37/km) 127/156bpm [333b/km] 161cal 2) 0.71km - 1:54(2:40/km) 136/148bpm [362b/km] 26cal Add a comment 5.9mi, 50:01 Run - General 1) 1km - 5:12(5:12/km) 122/138bpm [634b/km] 65cal 358/645W 2) 1km - 5:02(5:02/km) 145/150bpm [730b/km] 77cal 398/439W 3) 1km - 5:10(5:10/km) 147/150bpm [759b/km] 76cal 385/451W 4) 1km - 5:13(5:13/km) 147/159bpm [767b/km] 78cal 402/598W 5) 1km - 5:09(5:09/km) 155/167bpm [798b/km] 80cal 367/564W 6) 1km - 5:25(5:25/km) 149/156bpm [806b/km] 79cal 328/373W 7) 1km - 5:22(5:22/km) 149/160bpm [799b/km] 77cal 328/419W 8) 1km - 5:31(5:31/km) 145/151bpm [800b/km] 76cal 320/336W 9) 0.7km - 3:57(5:36/km) 147/151bpm [823b/km] 55cal 317/351W 10) 0.71km - 4:01(5:39/km) 148/152bpm [835b/km] 56cal 316/405W Add a comment 3.7mi, 16:23 Bike - Commuting 1) 5km - 13:28(2:42/km) 96/117bpm [258b/km] 92cal 2) 0.94km - 2:55(3:07/km) 89/99bpm [277b/km] 14cal Add a comment	3.6mi, 14:05 Bike - Commuting 1) 5km - 12:20(2:28/km) 131/158bpm [323b/km] 159cal 2) 0.73km - 1:44(2:22/km) 146/155bpm [346b/km] 26cal Add a comment 4.4mi, 16:15 Bike - Commuting 1) 5km - 11:36(2:19/km) 123/145bpm [285b/km] 132cal 2) 2.02km - 4:39(2:18/km) 133/147bpm [306b/km] 59cal Add a comment	1.2mi, 10:22 Run - Warm Up 1) 1km - 5:13(5:13/km) 149/163bpm [778b/km] 76cal 357/484W 2) 0.98km - 5:09(5:14/km) 168/173bpm [878b/km] 84cal 409/511W Add a comment 4mi, 29:06 Run - Time Trial 1) 1km - 4:29(4:29/km) 149/175bpm [667b/km] 68cal 429/548W 2) 1km - 4:33(4:33/km) 173/178bpm [786b/km] 79cal 421/549W 3) 1km - 4:02(4:02/km) 169/178bpm [683b/km] 69cal 361/513W 4) 1km - 5:04(5:04/km) 175/181bpm [888b/km] 87cal 436/510W 5) 1km - 4:59(4:59/km) 177/182bpm [882b/km] 86cal 403/482W 6) 1km - 4:27(4:27/km) 176/182bpm [782b/km] 77cal 402/563W 7) 0.4km - 1:32(3:50/km) 178/181bpm [683b/km] 28cal 436/533W Add a comment 1.3mi, 10:12 Run - Warm Up 1) 1km - 5:07(5:07/km) 121/137bpm [618b/km] 61cal 304/355W 2) 1km - 4:49(4:49/km) 143/153bpm [689b/km] 71cal 359/484W 3) 0.05km - 16(5:51/km) 149/150bpm [873b/km] 4cal 431/460W Add a comment 3.6mi, 15:58 Bike - Commuting 1) 5km - 13:33(2:43/km) 118/152bpm [320b/km] 145cal 2) 0.83km - 2:26(2:55/km) 116/124bpm [339b/km] 23cal Add a comment 4.3mi, 19:18 Bike - Commuting 1) 5km - 13:37(2:43/km) 112/133bpm [305b/km] 126cal 2) 1.98km - 5:41(2:52/km) 115/133bpm [330b/km] 51cal Add a comment	-	3.3mi, 26:36 Run - Warm Down 1) 1km - 5:24(5:24/km) 143/161bpm [772b/km] 76cal 330/428W 2) 1km - 4:58(4:58/km) 154/159bpm [764b/km] 78cal 362/436W 3) 1km - 4:54(4:54/km) 154/156bpm [754b/km] 74cal 355/387W 4) 1km - 5:08(5:08/km) 160/169bpm [821b/km] 80cal 380/455W 5) 1km - 4:59(4:59/km) 155/164bpm [772b/km] 75cal 354/394W 6) 0.25km - 1:15(4:53/km) 155/158bpm [758b/km] 19cal 381/416W Add a comment 3.2mi, 20:23 Run - parkrun 1) 1km - 3:58(3:58/km) 142/166bpm [563b/km] 57cal 433/518W 2) 1km - 3:59(3:59/km) 169/174bpm [672b/km] 68cal 444/522W 3) 1km - 3:58(3:58/km) 177/178bpm [702b/km] 71cal 448/525W 4) 1km - 4:06(4:06/km) 179/181bpm [734b/km] 74cal 444/490W 5) 1km - 3:59(3:59/km) 182/184bpm [726b/km] 74cal 445/516W 6) 0.09km - 22(4:07/km) 184/184bpm [757b/km] 7cal 470/485W Add a comment 1.3mi, 11:18 Run - Warm Up 1) 1km - 5:35(5:35/km) 130/150bpm [726b/km] 73cal 308/433W 2) 1km - 5:25(5:25/km) 146/154bpm [791b/km] 81cal 352/440W 3) 0.06km - 17(5:04/km) 144/145bpm [730b/km] 4cal 333/357W Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
1.7mi, 30:07 Run - Easy 1) 0.4km - 5:00(12:38/km) 68/75bpm [859b/km] 23cal 104/133W 2) 1km - 10:34(10:34/km) 95/100bpm [1004b/km] 63cal 176/221W 3) 1km - 10:52(10:52/km) 95/103bpm [1033b/km] 60cal 172/235W 4) 0.31km - 3:33(11:29/km) 94/97bpm [1080b/km] 18cal 162/178W 5) 0.01km - 7(13:46/km) 93/93bpm [1281b/km] 1cal 161/166W Add a comment	7.5mi, 57:22 Run - Tempo 1) 1km - 5:27(5:27/km) 128/142bpm [698b/km] 69cal 305/377W 2) 0.88km - 4:33(5:09/km) 145/152bpm [746b/km] 68cal 364/423W 3) 1km - 4:28(4:28/km) 160/163bpm [713b/km] 71cal 426/469W 4) 1km - 4:13(4:13/km) 162/164bpm [683b/km] 69cal 413/469W 5) 1km - 4:18(4:18/km) 167/174bpm [719b/km] 72cal 440/518W 6) 0.67km - 3:01(4:31/km) 171/175bpm [771b/km] 51cal 449/516W 7) 0.91km - 5:00(5:28/km) 149/172bpm [816b/km] 66cal 329/425W 8) 1km - 4:12(4:12/km) 158/165bpm [664b/km] 66cal 419/470W 9) 1km - 4:18(4:18/km) 165/168bpm [708b/km] 70cal 416/441W 10) 1km - 4:26(4:26/km) 169/173bpm [748b/km] 74cal 420/496W 11) 0.69km - 3:05(4:27/km) 167/169bpm [742b/km] 51cal 400/451W 12) 1km - 5:18(5:18/km) 161/168bpm [854b/km] 81cal 388/519W 13) 0.9km - 4:42(5:13/km) 149/153bpm [777b/km] 65cal 370/411W 14) 0.07km - 22(5:10/km) 152/152bpm [786b/km] 5cal 352/375W Add a comment	1.6mi, 1:14:50 Walk - General 1) 2.65km - 1:14:50(28:17/km) 74/104bpm [2093b/km] 219cal 25/120rpm Add a comment 1mi, 58:43 Walk - General 1) 1.55km - 58:43(37:46/km) 79/123bpm [2984b/km] 211cal 10/79rpm Add a comment	5.6mi, 45:01 Run - General 1) 1km - 5:37(5:37/km) 127/146bpm [714b/km] 72cal 361/457W 2) 1km - 5:12(5:12/km) 148/152bpm [770b/km] 79cal 398/445W 3) 1km - 4:47(4:47/km) 133/147bpm [636b/km] 64cal 357/473W 4) 1km - 5:00(5:00/km) 146/158bpm [729b/km] 73cal 370/502W 5) 1km - 5:00(5:00/km) 152/160bpm [759b/km] 75cal 360/490W 6) 1km - 4:57(4:57/km) 140/149bpm [693b/km] 66cal 315/427W 7) 1km - 4:35(4:35/km) 140/150bpm [642b/km] 62cal 340/404W 8) 1km - 4:43(4:43/km) 140/151bpm [660b/km] 65cal 345/406W 9) 0.58km - 3:09(5:26/km) 156/165bpm [849b/km] 48cal 419/489W 10) 0.35km - 2:01(5:47/km) 166/168bpm [961b/km] 33cal 464/503W Add a comment	-	6.5mi, 52:53 Run - Reps 1) 1km - 5:23(5:23/km) 119/136bpm [641b/km] 67cal 326/390W 2) 1km - 5:03(5:03/km) 138/142bpm [697b/km] 72cal 361/471W 3) 0.96km - 4:34(4:45/km) 139/149bpm [661b/km] 65cal 362/409W 4) 0.29km - 1:00(3:30/km) 158/164bpm [553b/km] 16cal 464/488W 5) 0.53km - 3:00(5:38/km) 145/164bpm [816b/km] 41cal 327/500W 6) 0.29km - 1:00(3:24/km) 150/166bpm [511b/km] 16cal 454/542W 7) 0.53km - 3:00(5:41/km) 148/170bpm [841b/km] 41cal 321/511W 8) 0.3km - 1:00(3:18/km) 151/168bpm [498b/km] 16cal 447/559W 9) 0.51km - 3:00(5:52/km) 155/171bpm [909b/km] 44cal 340/508W 10) 0.29km - 1:00(3:30/km) 151/163bpm [528b/km] 16cal 477/528W 11) 0.48km - 3:00(6:16/km) 145/167bpm [909b/km] 39cal 293/495W 12) 0.28km - 1:00(3:35/km) 147/164bpm [526b/km] 16cal 464/509W 13) 0.51km - 3:00(5:53/km) 151/168bpm [889b/km] 42cal 314/494W 14) 0.28km - 1:00(3:37/km) 152/165bpm [549b/km] 16cal 465/514W 15) 0.55km - 3:00(5:30/km) 152/167bpm [835b/km] 43cal 350/501W 16) 0.28km - 1:00(3:32/km) 156/166bpm [551b/km] 17cal 463/510W 17) 1km - 5:14(5:14/km) 157/168bpm [822b/km] 80cal 379/493W 18) 0.86km - 4:46(5:32/km) 145/156bpm [804b/km] 66cal 339/408W 19) 0.55km - 2:53(5:16/km) 145/149bpm [765b/km] 40cal 360/403W Add a comment	-

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