pconsani

M45

About
Bests
All Races
Mileage
Training

Races
68
Miles
4068
Miles
446
Miles
19633
Miles
22
WAVA
75.88%
5k
17:50
5M
30:16
10k
36:50
10M
1:03:30
Half
1:26:58
20M
2:28:15
Mara
3:17:44

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Recent Training
15th Apr	General	1.7mi	58:02
14th Apr	General	0.8mi	6:55
14th Apr	General	2.8mi	20:00
14th Apr	General	18.7mi	50:34
13th Apr	General	34.3mi	2:05:21

12 Month Benchmarks	Run	Bike
Mile	5:11	1:34
5k	19:44	5:12
5mi	34:40	8:50
10k	43:42	11:02
10mi	1:12:02	20:44

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
5km	15				19:26 66.20	19:19 66.60	18:48 68.78	18:45 68.97	18:54 69.09		18:26 71.31	18:01 73.48		17:50 75.88	17:50 5:44/mi	75.88
5mi	10			32:41 64.46	31:49 66.25			32:22 65.54	31:38 67.31	32:04 66.71		30:16 71.51			30:16 6:03/mi	71.51
10km	19		40:00 66.00	40:27 65.27	40:27 65.29	40:12 65.70	39:57 66.30	39:08 67.69		39:50 67.16		36:50 73.38		37:39 72.77	36:50 5:56/mi	73.38
10mi	9				1:09:18 63.13		1:10:58 61.76	1:08:22 64.11	1:05:13 67.35		1:07:01 65.97		1:03:30 70.30		1:03:30 6:21/mi	70.30
13.1mi	6	1:46:52 54.25			1:33:52 61.76	1:31:59 63.03		1:37:52 59.41	1:26:58 66.86						1:26:58 6:38/mi	66.86
20mi	3				2:38:01 57.69	2:30:57 60.39			2:28:15 61.67						2:28:15 7:25/mi	61.67
26.2mi	3				3:36:02 56.27	3:54:38 51.81			3:17:44 61.65						3:17:44 7:33/mi	61.65

2017		Result	WAVA	Distance
29 Jul	Victoria parkrun, Glasgow PB	17:50	75.88	5km
10 Jun	Bournemouth parkrun	18:11	74.42	5km
4 Jun	Poole Festival Of Running 10k SB	37:39	72.77	10km
2016		Result	WAVA	Distance
28 Feb	Bournemouth 10 PB	1:03:30	70.30	10mi
2015		Result	WAVA	Distance
19 Sep	Bournemouth parkrun	18:10	73.41	5km
13 Sep	Littledown 5 PB	30:16	71.51	5mi
7 Jun	Poole Festival of Running 10k PB	36:50	73.38	10km
2 May	Poole parkrun SB	18:01	73.48	5km
2014		Result	WAVA	Distance
10 May	Bournemouth Parkrun	18:46	70.55	5km
3 May	Poole Parkrun SB	18:26	71.31	5km
16 Feb	Lytchett 10 SB	1:07:01	65.97	10mi
2013		Result	WAVA	Distance
8 Dec	Christmas 10k Christchurch SB	39:50	67.16	10km
15 Sep	Littledown 5 SB	32:04	66.71	5mi
2012		Result	WAVA	Distance
17 Nov	Poole Parkrun	19:00	68.72	5km
28 Oct	Great South Run	1:07:29	65.27	10mi
7 Oct	Hoburne 5 SB	31:38	67.31	5mi
5 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:54	69.09	5km
22 Apr	London Marathon PB	3:17:44	61.65	26.2mi
11 Mar	Mad March 20 PB	2:28:15	61.67	20mi
19 Feb	Lytchett 10 SB	1:05:13	67.35	10mi
5 Feb	Blackmore Vale Half-Marathon PB	1:26:58	66.86	13.1mi
8 Jan	milborne 10 (9.79miles)	1:05:11	65.89	9.79mi
2011		Result	WAVA	Distance
30 Oct	Great South Run	1:09:19	63.36	10mi
18 Sep	Littledown 5 SB	32:22	65.54	5mi
16 Jul	Swanage Half Marathon SB	1:37:52	59.41	13.1mi
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race SB	39:08	67.69	10km
20 Feb	Lytchett 10 SB	1:08:22	64.11	10mi
21 Jan	Poole Runners-Winter Series 5k time trials (4) SB	18:45	68.97	5km
9 Jan	milborne 10 (9.79miles)	1:08:30	62.56	9.79mi
2010		Result	WAVA	Distance
28 Nov	Boscombe 10K SB	39:57	66.30	10km
7 Nov	AECC Dashback	41:36	63.67	10km
15 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:48	68.78	5km
28 Aug	Glasgow parkrun	18:52	68.54	5km
4 Jul	Portland 10 SB	1:10:58	61.76	10mi
6 Jun	Poole Festival of Running 10k	41:29	63.85	10km
28 Mar	Bournemouth Bay 10k	41:46	63.30	10km
29 Jan	Poole Runners-Winter Series 5k Time Trials (4)	19:30	66.10	5km
2009		Result	WAVA	Distance
14 Jun	Vale of Leven 10k	41:17	64.04	10km
7 Jun	Poole Festival of Running 10k	40:27	65.36	10km
26 Apr	London Marathon SB	3:54:38	51.81	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon SB	1:31:59	63.03	13.1mi
6 Mar	Poole Runners Winter Series 5k Time Trials (6) SB	19:19	66.60	5km
1 Mar	Mad March Pukka 20 SB	2:30:57	60.39	20mi
1 Feb	Blackmore Vale Half-Marathon	1:36:24	60.14	13.1mi
11 Jan	Milborne 10	1:10:02	62.47	10mi
3 Jan	Nigel Barge Memorial 10K SB	40:12	65.70	10km
2008		Result	WAVA	Distance
28 Nov	Poole Runners Winter Series 5k Time Trials (2)	19:37	65.58	5km
23 Nov	Boscombe 10K	42:30	62.14	10km
17 Oct	Poole Runners Winter Series 5k Time Trials (1) SB	19:26	66.20	5km
12 Oct	Chichester Priory 10K -18th	41:56	62.98	10km
28 Sep	Littledown '5'	32:59	63.90	5mi
7 Sep	Great Scottish Run Half Marathon SB	1:33:52	61.76	13.1mi
24 Jul	Garscube Club 5 mile Championship SB	31:49	66.25	5mi
6 Jul	Portland 10 SB	1:09:18	63.13	10mi
29 Jun	Sway 5	33:30	62.92	5mi
15 Jun	Vale of Leven 10k SB	40:27	65.29	10km
4 Jun	D Day 10k	41:16	64.00	10km
1 Jun	Poole 10k	41:12	64.10	10km
13 Apr	London Marathon SB	3:36:02	56.27	26.2mi
2 Mar	Mad March 20 SB	2:38:01	57.69	20mi
13 Jan	Milborne 10	1:10:09	60.98	9.79mi
5 Jan	Nigel Barge Memorial 10K	40:42	64.86	10km
2007		Result	WAVA	Distance
17 Nov	Glasgow University 5 Mile Road Race SB	32:41	64.46	5mi
7 Oct	Hoburne 5	34:29	61.09	5mi
23 Sep	LITTLEDOWN 5	34:42	60.71	5mi
7 Jun	Dumbarton 10k SB	40:27	65.27	10km
2006		Result	WAVA	Distance
3 Sep	Great Scottish Run 10K SB	40:00	66.00	10km
2004		Result	WAVA	Distance
22 Aug	Great Scottish Run Half Marathon SB	1:46:52	54.25	13.1mi

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	0	0	0	5	0	0	0	0	0	0	0	0	5
2024	9.3	12.4	13.1	7.2	0	0	0	0	0	0	0	0	42
2024	32	17	43	18	0	0	0	0	0	0	0	0	110
2024	140	105	119	105	0	0	0	0	0	0	0	0	468
2023	0	0	0	0	0	0	0	0	0	1	0	0	1
2023	12.9	8.4	10.5	10.1	4.9	3.9	5.2	6.3	4.6	8.1	10.9	7.4	93.1
2023	66	71	111	72	54	45	52	40	41	17	48	37	655
2023	52	174	253	250	325	310	191	249	144	98	32	98	2178
2022	9.6	10.7	10.8	9.3	6.5	5.5	5.2	7.1	5.4	12.6	5.5	12.2	100.5
2022	36	32	51	58	42	49	21	35	27	25	21	39	435
2022	202	23	269	336	330	237	299	309	146	138	50	73	2413
2021	2	0	0	0	0	0	0	3	3	0	0	0	9
2021	0	0	0	5.9	8.7	6.8	2.4	4.1	6.1	9.1	13.3	10.4	66.7
2021	27	4	25	86	70	44	25	44	25	31	27	33	441
2021	84	149	424	657	547	188	170	202	230	169	155	86	3059
2020	0	0	0	0	0	0	0	8	0	0	0	0	8
2020	4.3	2	4.1	0	0.4	0	1.6	3.2	8.2	9.7	2.9	11	47.3
2020	33	29	47	31	47	27	24	20	6	28	38	29	359
2020	181	239	406	500	484	446	442	475	336	330	342	85	4266
2019	7.4	10.3	9.3	9.6	8.3	9.6	10.6	2	0.7	3.2	1.3	3.8	76.1
2019	42	70	64	55	71	108	107	77	17	25	24	62	723
2019	446	489	746	681	731	583	710	478	213	238	63	159	5537
2018	0	0	0	0	0	3.4	1.7	1.2	1.3	5.2	4.6	2.9	20.4
2018	0	0	0	0	0	31	49	42	49	58	52	36	317
2018	0	0	0	0	0	253	297	353	340	162	155	153	1712
2009	116	116	51	0	0	0	0	0	0	0	0	0	283
2008	0	26	78	98	95	69	44	32	70	39	71	103	725
2007	0	0	0	0	0	20	0	0	0	0	0	0	20

Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26
-	-	6.1mi, 46:16 Run - General 1) 1mi - 8:05(8:05/mi) 128/139bpm [1034b/mi] 119cal 434/584W 2) 1mi - 7:51(7:51/mi) 137/145bpm [1075b/mi] 122cal 447/582W 3) 1mi - 7:28(7:28/mi) 142/145bpm [1059b/mi] 119cal 417/474W 4) 1mi - 7:30(7:30/mi) 144/149bpm [1079b/mi] 121cal 417/485W 5) 1mi - 7:26(7:26/mi) 148/153bpm [1100b/mi] 124cal 436/550W 6) 1mi - 7:30(7:30/mi) 152/156bpm [1139b/mi] 126cal 474/606W 7) 0.06mi - 27(7:03/mi) 152/153bpm [1071b/mi] 8cal 458/501W Add a comment	1.5mi, 54:47 Swim - General 1) 0.06mi - 1:40(26:52/mi) 101/111bpm [2713b/mi] 13cal 24/rpm 2) 0.03mi - 1:08(36:13/mi) 88/97bpm [3187b/mi] 14cal 12/rpm 3) 0mi - 20(0/mi) 100/106bpm [INFb/mi] 1cal 4) 0mi - 8(0/mi) 110/112bpm [INFb/mi] 1cal 5) 0mi - 1:15(0/mi) 92/114bpm [INFb/mi] 8cal 6) 0.06mi - 1:32(24:43/mi) 99/118bpm [2447b/mi] 11cal 25/rpm 7) 0mi - 34(0/mi) 111/119bpm [INFb/mi] 5cal 8) 0.06mi - 1:30(24:08/mi) 97/107bpm [2341b/mi] 14cal 9) 0mi - 40(0/mi) 101/106bpm [INFb/mi] 3cal 10) 0.06mi - 1:33(24:51/mi) 125/129bpm [3107b/mi] 20cal 11) 0mi - 42(0/mi) 115/130bpm [INFb/mi] 6cal 12) 0.06mi - 1:29(23:58/mi) 109/112bpm [2613b/mi] 12cal 13) 0mi - 35(0/mi) 113/121bpm [INFb/mi] 5cal 14) 0.06mi - 1:30(24:06/mi) 114/125bpm [2747b/mi] 14cal 15) 0mi - 34(0/mi) 125/127bpm [INFb/mi] 6cal 16) 0.06mi - 1:30(24:03/mi) 130/138bpm [3127b/mi] 22cal 17) 0mi - 33(0/mi) 122/137bpm [INFb/mi] 4cal 18) 0.06mi - 1:29(23:52/mi) 118/136bpm [2816b/mi] 15cal 19) 0mi - 1:18(0/mi) 115/136bpm [INFb/mi] 11cal 20) 0.06mi - 1:38(26:13/mi) 122/136bpm [3198b/mi] 17cal 25/rpm 21) 0mi - 33(0/mi) 123/132bpm [INFb/mi] 6cal 22) 0.06mi - 1:38(26:17/mi) 120/134bpm [3154b/mi] 16cal 26/rpm 23) 0mi - 1:48(0/mi) 107/135bpm [INFb/mi] 13cal 24) 0.25mi - 6:50(27:31/mi) 121/131bpm [3330b/mi] 68cal 27/rpm 25) 0mi - 1:55(0/mi) 110/136bpm [INFb/mi] 14cal 26) 0.12mi - 3:20(26:52/mi) 123/136bpm [3305b/mi] 36cal 26/rpm 27) 0mi - 21(0/mi) 119/123bpm [INFb/mi] 2cal 28) 0.12mi - 3:24(27:24/mi) 123/130bpm [3371b/mi] 33cal 26/rpm 29) 0mi - 2:13(0/mi) 106/132bpm [INFb/mi] 13cal 30) 0.12mi - 3:17(26:26/mi) 127/141bpm [3357b/mi] 35cal 25/rpm 31) 0mi - 30(0/mi) 129/137bpm [INFb/mi] 6cal 32) 0.12mi - 3:18(26:34/mi) 136/151bpm [3612b/mi] 43cal 26/rpm 33) 0mi - 31(0/mi) 132/147bpm [INFb/mi] 6cal 34) 0.06mi - 1:37(26:04/mi) 124/131bpm [3232b/mi] 15cal 27/rpm 35) 0mi - 1:55(0/mi) 116/123bpm [INFb/mi] 13cal Add a comment	-	-	-
Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
6.2mi, 45:41 Run - General 1) 1mi - 7:56(7:56/mi) 126/143bpm [999b/mi] 116cal 444/583W 2) 1mi - 7:21(7:21/mi) 146/151bpm [1073b/mi] 125cal 475/534W 3) 1mi - 7:28(7:28/mi) 152/159bpm [1136b/mi] 130cal 476/618W 4) 1mi - 7:05(7:05/mi) 149/153bpm [1055b/mi] 118cal 418/501W 5) 1mi - 7:14(7:14/mi) 153/156bpm [1107b/mi] 124cal 429/474W 6) 1mi - 7:10(7:10/mi) 156/159bpm [1118b/mi] 125cal 466/611W 7) 0.2mi - 1:27(7:10/mi) 158/159bpm [1132b/mi] 25cal 496/527W Add a comment 1mi, 36:30 Swim - General 1) 0.37mi - 11:06(29:47/mi) 111/123bpm [3307b/mi] 104cal 25/rpm 2) 0mi - 1:24(0/mi) 103/113bpm [INFb/mi] 10cal 3) 0.25mi - 7:08(28:42/mi) 126/145bpm [3617b/mi] 86cal 26/rpm 4) 0mi - 59(0/mi) 118/140bpm [INFb/mi] 10cal 5) 0.12mi - 3:30(28:11/mi) 123/134bpm [3466b/mi] 37cal 27/rpm 6) 0mi - 49(0/mi) 119/132bpm [INFb/mi] 8cal 7) 0.09mi - 2:41(28:52/mi) 121/135bpm [3492b/mi] 26cal 25/rpm 8) 0mi - 1:19(0/mi) 110/135bpm [INFb/mi] 10cal 9) 0.06mi - 1:45(28:02/mi) 121/137bpm [3392b/mi] 17cal 27/rpm 10) 0mi - 1:44(0/mi) 101/127bpm [INFb/mi] 9cal 11) 0.06mi - 1:41(27:01/mi) 120/131bpm [3243b/mi] 16cal 29/rpm 12) 0mi - 36(0/mi) 122/131bpm [INFb/mi] 6cal 13) 0.03mi - 54(29:06/mi) 113/119bpm [3288b/mi] 6cal 24/rpm 14) 0mi - 53(0/mi) 106/119bpm [INFb/mi] 5cal Add a comment	-	1.1mi, 10:16 Run - General 1) 1mi - 9:32(9:32/mi) 133/144bpm [1269b/mi] 129cal 329/455W 2) 0.05mi - 43(13:53/mi) 125/131bpm [1736b/mi] 10cal 276/471W Add a comment 0mi, 25:01 Bike - General 1) 0mi - 25:01(0/mi) 309cal 78/87rpm 180/239W Add a comment	32.3mi, 1:40:14 Bike - General 1) 5mi - 15:14(3:03/mi) 176cal 70/107rpm 167/886W 19.69/32.64mph 2) 5mi - 16:36(3:19/mi) 203cal 68/112rpm 178/765W 18.08/39.59mph 3) 5mi - 14:32(2:54/mi) 196cal 73/99rpm 199/817W 20.65/35.78mph 4) 5mi - 16:27(3:17/mi) 181cal 66/94rpm 158/552W 18.23/27.51mph 5) 5mi - 16:13(3:15/mi) 215cal 71/95rpm 195/549W 18.5/28.45mph 6) 5mi - 14:36(2:55/mi) 204cal 77/104rpm 208/479W 20.55/29.99mph 7) 2.31mi - 6:37(2:52/mi) 92cal 81/94rpm 207/409W 20.91/24.92mph Add a comment 1.7mi, 1:02:35 Swim - General 1) 0.06mi - 1:37(26:05/mi) 92/115bpm [2400b/mi] 11cal 27/rpm 2) 0mi - 8(0/mi) 92/115bpm [INFb/mi] 1cal 3) 0mi - 0(NAN:00:00/mi) 112/114bpm [NANb/mi] 4) 0.06mi - 1:49(29:07/mi) 116/120bpm [3378b/mi] 20cal 27/rpm 5) 0mi - 1:17(0/mi) 99/117bpm [INFb/mi] 10cal 6) 0.12mi - 3:28(27:51/mi) 115/132bpm [3203b/mi] 36cal 25/rpm 7) 0mi - 1:19(0/mi) 102/122bpm [INFb/mi] 10cal 8) 0.06mi - 1:32(24:36/mi) 100/110bpm [2460b/mi] 10cal 9) 0mi - 36(0/mi) 113/119bpm [INFb/mi] 5cal 10) 0.06mi - 1:31(24:29/mi) 110/131bpm [2693b/mi] 18cal 11) 0mi - 38(0/mi) 114/115bpm [INFb/mi] 3cal 12) 0.06mi - 1:29(24:00/mi) 105/110bpm [2520b/mi] 12cal 13) 0mi - 32(0/mi) 112/120bpm [INFb/mi] 3cal 14) 0.06mi - 1:30(24:14/mi) 125/136bpm [3029b/mi] 19cal 15) 0mi - 33(0/mi) 130/138bpm [INFb/mi] 6cal 16) 0.06mi - 1:29(24:00/mi) 123/135bpm [2953b/mi] 18cal 17) 0mi - 32(0/mi) 129/137bpm [INFb/mi] 5cal 18) 0.06mi - 1:32(24:40/mi) 119/127bpm [2935b/mi] 16cal 19) 0mi - 2:58(0/mi) 102/136bpm [INFb/mi] 19cal 20) 0.06mi - 1:40(26:52/mi) 117/133bpm [3144b/mi] 16cal 28/rpm 21) 0mi - 29(0/mi) 123/133bpm [INFb/mi] 5cal 22) 0.06mi - 1:40(26:53/mi) 125/130bpm [3361b/mi] 18cal 26/rpm 23) 0mi - 26(0/mi) 124/128bpm [INFb/mi] 5cal 24) 0.06mi - 1:41(27:10/mi) 126/134bpm [3424b/mi] 19cal 27/rpm 25) 0mi - 31(0/mi) 123/133bpm [INFb/mi] 6cal 26) 0.06mi - 1:41(27:06/mi) 122/127bpm [3307b/mi] 17cal 26/rpm 27) 0mi - 28(0/mi) 125/129bpm [INFb/mi] 5cal 28) 0.06mi - 1:42(27:23/mi) 124/128bpm [3395b/mi] 18cal 26/rpm 29) 0mi - 27(0/mi) 126/135bpm [INFb/mi] 5cal 30) 0.06mi - 1:43(27:30/mi) 127/136bpm [3492b/mi] 19cal 26/rpm 31) 0mi - 53(0/mi) 118/137bpm [INFb/mi] 8cal 32) 0.12mi - 3:24(27:25/mi) 122/135bpm [3344b/mi] 33cal 28/rpm 33) 0mi - 27(0/mi) 130/136bpm [INFb/mi] 5cal 34) 0.12mi - 3:26(27:40/mi) 141/161bpm [3901b/mi] 48cal 27/rpm 35) 0mi - 26(0/mi) 144/156bpm [INFb/mi] 7cal 36) 0.12mi - 3:28(27:50/mi) 136/141bpm [3785b/mi] 45cal 29/rpm 37) 0mi - 2:08(0/mi) 117/147bpm [INFb/mi] 16cal 38) 0.25mi - 6:43(27:03/mi) 133/142bpm [3597b/mi] 79cal 28/rpm 39) 0mi - 38(0/mi) 138/145bpm [INFb/mi] 8cal 40) 0.03mi - 56(30:14/mi) 142/156bpm [4292b/mi] 13cal 22/rpm 41) 0mi - 1:21(0/mi) 115/154bpm [INFb/mi] 10cal 42) 0mi - 8(0/mi) 100/103bpm [INFb/mi] 1cal 43) 0mi - 1:29(0/mi) 91/100bpm [INFb/mi] 3cal Add a comment	6.2mi, 46:49 Run - General 1) 1mi - 7:48(7:48/mi) 129/138bpm [1007b/mi] 118cal 410/552W 2) 1mi - 7:29(7:29/mi) 140/145bpm [1049b/mi] 122cal 429/560W 3) 1mi - 7:31(7:31/mi) 144/148bpm [1082b/mi] 123cal 430/502W 4) 1mi - 7:30(7:30/mi) 146/151bpm [1096b/mi] 123cal 430/497W 5) 1mi - 7:26(7:26/mi) 148/152bpm [1099b/mi] 123cal 436/486W 6) 1mi - 7:33(7:33/mi) 148/152bpm [1118b/mi] 122cal 424/462W 7) 0.2mi - 1:31(7:29/mi) 150/151bpm [1122b/mi] 25cal 435/455W Add a comment 5mi, 41:33 Bike - General 1) 5mi - 41:30(8:18/mi) 82/113bpm [681b/mi] 162cal 2) 0.01mi - 3(4:25/mi) 73/73bpm [323b/mi] Add a comment	4.7mi, 1:42:41 Walk - General 1) 1.66mi - 36:37(22:01/mi) 84/112bpm [1849b/mi] 168cal 42/75rpm 2) 2.41mi - 53:09(22:02/mi) 78/96bpm [1718b/mi] 182cal 43/80rpm 3) 0.67mi - 12:55(19:24/mi) 71/82bpm [1377b/mi] 30cal 50/57rpm Add a comment 18.3mi, 1:04:35 Bike - General 1) 5mi - 17:06(3:25/mi) 97/130bpm [332b/mi] 113cal 2) 5mi - 18:36(3:43/mi) 112/131bpm [417b/mi] 120cal 3) 5mi - 18:22(3:40/mi) 116/143bpm [426b/mi] 132cal 4) 3.29mi - 10:32(3:12/mi) 127/146bpm [407b/mi] 115cal Add a comment	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	1mi, 40:33 Swim - General 1) 0.12mi - 3:44(30:02/mi) 102/115bpm [3064b/mi] 30cal 25/rpm 2) 0mi - 52(0/mi) 92/112bpm [INFb/mi] 6cal 3) 0.12mi - 3:40(29:30/mi) 97/106bpm [2861b/mi] 25cal 26/rpm 4) 0mi - 29(0/mi) 105/109bpm [INFb/mi] 4cal 5) 0.12mi - 3:40(29:34/mi) 117/126bpm [3459b/mi] 39cal 26/rpm 6) 0mi - 1:24(0/mi) 102/114bpm [INFb/mi] 10cal 7) 0.12mi - 3:37(29:06/mi) 124/134bpm [3608b/mi] 43cal 26/rpm 8) 0mi - 53(0/mi) 106/131bpm [INFb/mi] 7cal 9) 0.12mi - 3:38(29:15/mi) 114/123bpm [3334b/mi] 33cal 26/rpm 10) 0mi - 1:52(0/mi) 93/123bpm [INFb/mi] 10cal 11) 0.12mi - 3:37(29:05/mi) 115/128bpm [3345b/mi] 32cal 26/rpm 12) 0mi - 47(0/mi) 111/124bpm [INFb/mi] 6cal 13) 0.12mi - 3:33(28:37/mi) 126/134bpm [3605b/mi] 41cal 27/rpm 14) 0mi - 47(0/mi) 114/132bpm [INFb/mi] 7cal 15) 0.12mi - 3:31(28:18/mi) 124/137bpm [3510b/mi] 37cal 27/rpm 16) 0mi - 1:42(0/mi) 103/132bpm [INFb/mi] 11cal 17) 0.03mi - 55(29:22/mi) 106/121bpm [3112b/mi] 6cal 26/rpm 18) 0mi - 1:51(0/mi) 96/120bpm [INFb/mi] 8cal Add a comment	3.1mi, 24:50 Run - General 1) 1mi - 8:24(8:24/mi) 122/132bpm [1025b/mi] 118cal 384/433W 2) 1mi - 7:57(7:57/mi) 134/143bpm [1066b/mi] 124cal 404/466W 3) 1mi - 7:43(7:43/mi) 139/148bpm [1073b/mi] 124cal 414/529W 4) 0.1mi - 45(7:20/mi) 145/147bpm [1063b/mi] 13cal 437/457W Add a comment	33.5mi, 1:51:08 Bike - General 1) 5mi - 15:32(3:06/mi) 172cal 69/146rpm 158/869W 19.3/28.51mph 2) 5mi - 16:52(3:22/mi) 195cal 68/103rpm 167/864W 17.79/28.97mph 3) 5mi - 15:34(3:07/mi) 171cal 64/100rpm 157/746W 19.28/33.54mph 4) 5mi - 18:51(3:46/mi) 242cal 66/89rpm 189/726W 15.92/29.97mph 5) 5mi - 16:27(3:17/mi) 190cal 69/102rpm 167/707W 18.24/37.05mph 6) 5mi - 16:51(3:22/mi) 198cal 68/91rpm 171/486W 17.8/23.38mph 7) 3.45mi - 11:02(3:12/mi) 123cal 69/86rpm 160/531W 18.73/22.46mph Add a comment 1.7mi, 59:34 Swim - General 1) 0.12mi - 3:32(28:25/mi) 105/116bpm [2984b/mi] 30cal 24/rpm 2) 0mi - 1:55(0/mi) 83/114bpm [INFb/mi] 9cal 3) 0.06mi - 1:34(25:11/mi) 83/89bpm [2091b/mi] 7cal 4) 0mi - 30(0/mi) 89/97bpm [INFb/mi] 2cal 5) 0.06mi - 1:33(25:02/mi) 102/118bpm [2554b/mi] 12cal 6) 0mi - 34(0/mi) 110/118bpm [INFb/mi] 4cal 7) 0.06mi - 1:36(25:39/mi) 105/121bpm [2693b/mi] 14cal 8) 0mi - 30(0/mi) 113/120bpm [INFb/mi] 4cal 9) 0.06mi - 1:36(25:45/mi) 109/121bpm [2807b/mi] 14cal 10) 0mi - 33(0/mi) 107/120bpm [INFb/mi] 4cal 11) 0.06mi - 1:38(26:14/mi) 118/129bpm [3095b/mi] 19cal 12) 0mi - 28(0/mi) 117/123bpm [INFb/mi] 3cal 13) 0.06mi - 1:38(26:25/mi) 126/131bpm [3328b/mi] 25cal 14) 0mi - 26(0/mi) 111/112bpm [INFb/mi] 2cal 15) 0.06mi - 1:38(26:13/mi) 117/128bpm [3067b/mi] 18cal 16) 0mi - 23(0/mi) 114/120bpm [INFb/mi] 2cal 17) 0.06mi - 1:37(26:06/mi) 116/129bpm [3027b/mi] 16cal 18) 0mi - 2:11(0/mi) 90/130bpm [INFb/mi] 10cal 19) 0.06mi - 1:41(27:04/mi) 111/127bpm [3004b/mi] 14cal 26/rpm 20) 0mi - 16(0/mi) 123/123bpm [INFb/mi] 3cal 21) 0.06mi - 1:42(27:14/mi) 120/122bpm [3268b/mi] 17cal 25/rpm 22) 0mi - 31(0/mi) 117/123bpm [INFb/mi] 5cal 23) 0.25mi - 6:44(27:04/mi) 119/133bpm [3222b/mi] 65cal 27/rpm 24) 0mi - 47(0/mi) 121/129bpm [INFb/mi] 8cal 25) 0.25mi - 6:41(26:52/mi) 130/141bpm [3493b/mi] 82cal 28/rpm 26) 0mi - 2:16(0/mi) 116/139bpm [INFb/mi] 18cal 27) 0.12mi - 3:18(26:35/mi) 118/130bpm [3137b/mi] 27cal 24/rpm 28) 0mi - 41(0/mi) 117/131bpm [INFb/mi] 6cal 29) 0.12mi - 3:23(27:10/mi) 132/143bpm [3587b/mi] 41cal 25/rpm 30) 0mi - 37(0/mi) 119/128bpm [INFb/mi] 5cal 31) 0.12mi - 3:21(26:57/mi) 119/129bpm [3207b/mi] 26cal 26/rpm 32) 0mi - 20(0/mi) 125/129bpm [INFb/mi] 3cal 33) 0.05mi - 59(21:15/mi) 119/126bpm [2529b/mi] 7cal 24/rpm 34) 0mi - 2:26(0/mi) 106/123bpm [INFb/mi] 12cal Add a comment	7.9mi, 1:01:22 Run - General 1) 1mi - 8:13(8:13/mi) 126/136bpm [1036b/mi] 120cal 409/559W 2) 1mi - 7:59(7:59/mi) 134/143bpm [1069b/mi] 123cal 432/540W 3) 1mi - 8:02(8:02/mi) 141/148bpm [1132b/mi] 127cal 456/563W 4) 1mi - 7:45(7:45/mi) 149/157bpm [1155b/mi] 128cal 436/644W 5) 1mi - 7:28(7:28/mi) 143/148bpm [1067b/mi] 115cal 381/431W 6) 1mi - 7:44(7:44/mi) 148/154bpm [1144b/mi] 125cal 407/447W 7) 1mi - 7:41(7:41/mi) 152/157bpm [1168b/mi] 129cal 427/517W 8) 0.88mi - 6:31(7:25/mi) 155/159bpm [1150b/mi] 111cal 441/524W Add a comment	1.6mi, 57:30 Swim - General 1) 0.11mi - 3:02(26:44/mi) 99/109bpm [2646b/mi] 23cal 26/rpm 2) 0mi - 1:16(0/mi) 106/118bpm [INFb/mi] 11cal 3) 0.06mi - 1:24(24:33/mi) 105/110bpm [2578b/mi] 15cal 4) 0mi - 28(0/mi) 91/91bpm [INFb/mi] 2cal 5) 0.06mi - 1:24(24:36/mi) 97/108bpm [2386b/mi] 10cal 6) 0mi - 28(0/mi) 86/91bpm [INFb/mi] 2cal 7) 0.06mi - 1:23(24:15/mi) 79/82bpm [1916b/mi] 5cal 8) 0mi - 27(0/mi) 83/90bpm [INFb/mi] 2cal 9) 0.06mi - 1:22(23:56/mi) 121/130bpm [2896b/mi] 18cal 10) 0mi - 1:04(0/mi) 114/130bpm [INFb/mi] 9cal 11) 0.06mi - 1:24(24:45/mi) 112/118bpm [2771b/mi] 14cal 12) 0mi - 27(0/mi) 120/127bpm [INFb/mi] 4cal 13) 0.06mi - 1:22(24:07/mi) 128/137bpm [3087b/mi] 20cal 14) 0mi - 1:21(0/mi) 114/135bpm [INFb/mi] 12cal 15) 0.06mi - 3:30(1:01:44/mi) 114/122bpm [7037b/mi] 34cal 16) 0mi - 2:51(0/mi) 94/123bpm [INFb/mi] 14cal 17) 0.06mi - 1:27(25:23/mi) 117/136bpm [2970b/mi] 14cal 26/rpm 18) 0mi - 20(0/mi) 136/143bpm [INFb/mi] 5cal 19) 0.06mi - 1:32(26:53/mi) 120/125bpm [3226b/mi] 16cal 24/rpm 20) 0mi - 12(0/mi) 125/126bpm [INFb/mi] 2cal 21) 0.06mi - 1:31(26:45/mi) 122/130bpm [3263b/mi] 17cal 26/rpm 22) 0mi - 18(0/mi) 123/126bpm [INFb/mi] 3cal 23) 0.06mi - 1:30(26:30/mi) 121/128bpm [3206b/mi] 15cal 26/rpm 24) 0mi - 17(0/mi) 124/126bpm [INFb/mi] 3cal 25) 0.11mi - 3:04(27:02/mi) 129/137bpm [3486b/mi] 38cal 26/rpm 26) 0mi - 24(0/mi) 131/136bpm [INFb/mi] 5cal 27) 0.11mi - 3:01(26:36/mi) 129/141bpm [3432b/mi] 36cal 26/rpm 28) 0mi - 25(0/mi) 129/136bpm [INFb/mi] 5cal 29) 0.11mi - 3:03(26:52/mi) 127/137bpm [3413b/mi] 34cal 26/rpm 30) 0mi - 55(0/mi) 120/131bpm [INFb/mi] 8cal 31) 0.23mi - 6:09(27:02/mi) 132/145bpm [3568b/mi] 75cal 27/rpm 32) 0mi - 49(0/mi) 130/144bpm [INFb/mi] 10cal 33) 0.23mi - 6:13(27:20/mi) 139/156bpm [3800b/mi] 86cal 28/rpm 34) 0mi - 1:08(0/mi) 118/141bpm [INFb/mi] 9cal 35) 0.09mi - 1:49(21:17/mi) 99/109bpm [2107b/mi] 37cal 24/rpm 36) 0mi - 8(0/mi) 113/116bpm [INFb/mi] 1cal Add a comment	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
-	1.2mi, 36:54 Swim - General 1) 1.24mi - 36:43(29:33/mi) 110/136bpm [3250b/mi] 323cal 26/rpm 2) 0mi - 11(0/mi) 124/125bpm [INFb/mi] 2cal Add a comment	3.3mi, 26:22 Run - General 1) 1mi - 8:17(8:17/mi) 115/129bpm [953b/mi] 109cal 396/497W 2) 1mi - 7:57(7:57/mi) 127/136bpm [1009b/mi] 117cal 380/469W 3) 1mi - 7:51(7:51/mi) 136/140bpm [1068b/mi] 122cal 435/494W 4) 0.3mi - 2:17(7:36/mi) 138/140bpm [1049b/mi] 36cal 436/486W Add a comment	34.3mi, 2:05:21 Bike - General 1) 5mi - 19:57(3:59/mi) 125/153bpm [499b/mi] 237cal 2) 5mi - 17:10(3:26/mi) 140/162bpm [481b/mi] 241cal 3) 5mi - 14:37(2:55/mi) 136/154bpm [398b/mi] 165cal 4) 5mi - 19:09(3:50/mi) 126/160bpm [483b/mi] 161cal 5) 5mi - 20:26(4:05/mi) 130/157bpm [531b/mi] 213cal 6) 5mi - 20:22(4:04/mi) 124/151bpm [505b/mi] 155cal 7) 4.34mi - 13:39(3:09/mi) 114/153bpm [359b/mi] 75cal Add a comment	0.8mi, 6:55 Run - General 1) 0.77mi - 6:55(9:01/mi) 118/134bpm [1065b/mi] 89cal 358/424W Add a comment 2.8mi, 20:00 Run - General 1) 1mi - 7:24(7:24/mi) 139/149bpm [1030b/mi] 120cal 445/523W 2) 1mi - 7:09(7:09/mi) 150/153bpm [1073b/mi] 125cal 466/520W 3) 0.78mi - 5:27(6:58/mi) 153/156bpm [1066b/mi] 96cal 463/539W Add a comment 18.7mi, 50:34 Bike - General 1) 5mi - 13:15(2:39/mi) 358cal 22.65/31.77mph 2) 5mi - 14:02(2:48/mi) 353cal 21.37/33.94mph 3) 5mi - 13:24(2:41/mi) 362cal 22.4/28.68mph 4) 3.73mi - 9:54(2:39/mi) 269cal 22.63/25.36mph Add a comment	1.7mi, 58:02 Swim - General 1) 0.09mi - 2:14(26:18/mi) 103/121bpm [2709b/mi] 19cal 25/rpm 2) 0mi - 1:37(0/mi) 97/116bpm [INFb/mi] 12cal 3) 0.06mi - 1:24(24:42/mi) 97/118bpm [2396b/mi] 10cal 4) 0mi - 25(0/mi) 110/117bpm [INFb/mi] 3cal 5) 0.06mi - 1:22(24:05/mi) 104/107bpm [2505b/mi] 13cal 6) 0mi - 25(0/mi) 101/103bpm [INFb/mi] 1cal 7) 0.06mi - 1:21(23:49/mi) 114/117bpm [2715b/mi] 15cal 8) 0mi - 20(0/mi) 111/115bpm [INFb/mi] 3cal 9) 0.06mi - 1:20(23:22/mi) 110/113bpm [2570b/mi] 13cal 10) 0mi - 23(0/mi) 111/124bpm [INFb/mi] 2cal 11) 0.06mi - 1:19(23:16/mi) 125/129bpm [2909b/mi] 17cal 12) 0mi - 17(0/mi) 127/128bpm [INFb/mi] 3cal 13) 0mi - 1:41(0/mi) 116/131bpm [INFb/mi] 31cal 14) 0.11mi - 2:44(24:06/mi) 134/153bpm [3229b/mi] 38cal 26/rpm 15) 0mi - 35(0/mi) 121/139bpm [INFb/mi] 7cal 16) 0.23mi - 5:55(26:02/mi) 121/129bpm [3150b/mi] 61cal 24/rpm 17) 0mi - 1:10(0/mi) 109/125bpm [INFb/mi] 8cal 18) 0.11mi - 2:43(23:50/mi) 125/140bpm [2980b/mi] 30cal 27/rpm 19) 0mi - 43(0/mi) 131/140bpm [INFb/mi] 9cal 20) 0.17mi - 4:20(25:28/mi) 145/152bpm [3693b/mi] 69cal 27/rpm 21) 0mi - 54(0/mi) 127/146bpm [INFb/mi] 10cal 22) 0.11mi - 2:50(24:58/mi) 139/151bpm [3470b/mi] 39cal 26/rpm 23) 0mi - 31(0/mi) 135/147bpm [INFb/mi] 7cal 24) 0.11mi - 2:58(26:05/mi) 128/140bpm [3339b/mi] 31cal 25/rpm 25) 0mi - 1:41(0/mi) 110/131bpm [INFb/mi] 9cal 26) 0.06mi - 1:23(24:21/mi) 124/143bpm [3019b/mi] 12cal 28/rpm 27) 0mi - 23(0/mi) 144/146bpm [INFb/mi] 6cal 28) 0.06mi - 1:29(26:09/mi) 147/155bpm [3845b/mi] 24cal 25/rpm 29) 0mi - 18(0/mi) 133/147bpm [INFb/mi] 4cal 30) 0.06mi - 1:26(25:16/mi) 128/135bpm [3234b/mi] 14cal 24/rpm 31) 0mi - 16(0/mi) 131/133bpm [INFb/mi] 3cal 32) 0.06mi - 1:27(25:31/mi) 131/143bpm [3342b/mi] 16cal 28/rpm 33) 0mi - 23(0/mi) 134/140bpm [INFb/mi] 4cal 34) 0.06mi - 1:29(26:03/mi) 127/136bpm [3309b/mi] 14cal 24/rpm 35) 0mi - 14(0/mi) 129/131bpm [INFb/mi] 2cal 36) 0.06mi - 1:30(26:17/mi) 117/122bpm [3075b/mi] 9cal 26/rpm 37) 0mi - 59(0/mi) 112/127bpm [INFb/mi] 5cal 38) 0.03mi - 39(22:42/mi) 111/132bpm [2519b/mi] 3cal 29/rpm 39) 0mi - 9(0/mi) 134/135bpm [INFb/mi] 2cal 40) 0.03mi - 42(24:24/mi) 141/148bpm [3440b/mi] 10cal 30/rpm 41) 0mi - 19(0/mi) 148/150bpm [INFb/mi] 5cal 42) 0.03mi - 41(23:46/mi) 142/148bpm [3375b/mi] 10cal 27/rpm 43) 0mi - 1:42(0/mi) 123/137bpm [INFb/mi] 13cal Add a comment	-

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