Craig

Last on at 10pm, 26th Jul 2024

M45

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Recent Training
26th Jul	General	6.6mi	52:33
25th Jul	General	7.4mi	57:29
24th Jul	General	5.1mi	44:23
23rd Jul	General	4.9mi	44:17
22nd Jul	General	7.4mi	1:00:58

12 Month Benchmarks	Run	Bike
Mile	5:03	2:51
5k	17:18	9:57
5mi	29:34	16:54
10k	37:12	21:21
10mi	1:18:30	37:24

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2009	2010	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1																	5:03 81.81	5:03 5:03/mi	81.81
5km	19					17:47 72.34		19:44 66.17	18:49 70.36	18:28 71.69	18:23 72.54	19:25 69.18	20:50 64.95	17:14 79.70	17:30 78.48	17:12 80.45	17:39 79.00	17:27 80.52	17:12 5:32/mi	80.52
5mi	9				33:13 63.42	29:40 71.05	29:12 72.18												29:12 5:50/mi	72.18
6mi	1															39:45 68.11			39:45 6:38/mi	68.11
10km	57	43:14 61.06	37:14 70.90	39:40 66.55		37:32 70.34	35:20 74.75		38:09 70.12	40:00 67.20	37:46 71.57		36:50 74.97	34:45 79.46	35:45 77.85	36:22 77.14		37:19 76.39	34:45 5:36/mi	79.46
7.2mi	2										46:34 67.83	46:48 67.92							46:34 6:28/mi	67.92
9mi	1																1:07:27 61.97		1:07:27 7:30/mi	61.97
10mi	3								1:09:59 63.17			1:09:08 64.96							1:09:08 6:55/mi	64.96
13.1mi	19	1:39:00 58.56	1:28:30 65.51	1:41:15 57.26		1:22:36 70.19	1:21:13 71.38	1:39:45 58.64	1:23:49 70.08	1:28:44 66.53	1:26:37 68.16	1:26:05 68.99	1:32:54 64.36			1:21:14 76.01			1:21:13 6:12/mi	76.01
20mi	1																2:20:05 69.31		2:20:05 7:00/mi	69.31
26.2mi	6					3:00:40 67.28			2:59:56 68.45		3:07:27 66.04						3:10:16 68.05		2:59:56 6:52/mi	68.45

Date	Planned Races			Distance
13 Oct	Lightning Bolt 10K - Race 5			10km
6 Oct	Cirencester Slog			10mi
8 Sep	Compton Bassett 5m			5mi
1 Sep	Cheltenham 10k			10km
4 Aug	Westonbirt House 10k			10km
2024		Result	WAVA	Distance
9 Jul	AVR Westbury 5k (July) SB	17:27	80.51	5km
22 May	Lightning Bolt 10K - Race 2 SB	37:19	76.39	10km
10 May	Bourton One Mile Challenge PB	5:03	81.81	1mi
28 Apr	Berkeley 10K	37:33	75.92	10km
13 Apr	Bristol Track Club Race Day 5k	17:43	79.30	5km
2023		Result	WAVA	Distance
23 Apr	Vienna City Marathon SB	3:10:16	68.05	26.2mi
7 Apr	Bristol Track Club Race Day 5k SB	17:39	79.00	5km
19 Mar	Hullavington 20 PB	2:20:05	69.31	20mi
22 Jan	Slaughterford 9 PB	1:07:27	61.97	9mi
2022		Result	WAVA	Distance
9 Oct	Langley Burrell Lightning Bolt 10k - October	36:43	77.02	10km
25 Sep	Bristol Half Marathon SB	1:21:14	76.01	13.1mi
27 Jul	South West PB Series 5k PB	17:12	80.45	5km
15 Jul	Hazelbury Hurrah PB	39:45	68.11	6mi
8 Jul	Langley Burrell 10k	36:52	76.09	10km
15 Jun	Cirencester Summer Sizzler	37:28	74.87	10km
9 May	Berkeley 10K SB	36:22	77.14	10km
2021		Result	WAVA	Distance
31 Oct	Westonbirt House Autumn 10k	42:47	65.57	10km
23 Jul	Westonbirt House Summer 10k	38:47	71.76	10km
14 Jul	Castle Combe Midweek 10k	38:17	72.70	10km
16 May	Hullavington 5K SB	17:30	78.48	5km
2 May	Speedway 10k	36:53	75.46	10km
11 Apr	Castle Combe 10k	36:16	76.74	10km
3 Jan	Melksham Town FC 10k SB	35:45	77.85	10km
2020		Result	WAVA	Distance
20 Dec	Longest (shortest) Day Chippenham (rescheduled)	37:21	74.51	10km
13 Dec	Westonbirt House Christmas 10k	38:41	71.94	10km
20 Sep	Hullavington 5K SB	17:14	79.70	5km
30 Aug	Castle Combe Beer and Wine Day 10k	36:04	76.56	10km
6 Apr	Castle Combe 10k	35:42	77.35	10km
8 Mar	Calne SMaRTT Smasher 10K	37:14	74.16	10km
16 Feb	Chilly 10k - Race 1	37:00	74.63	10km
19 Jan	Speedway 10k PB	34:45	79.46	10km
2019		Result	WAVA	Distance
15 Dec	Westonbirt House Christmas 10k	38:33	71.63	10km
24 Nov	Castle Combe 10k SB	36:50	74.97	10km
31 Aug	Malmesbury 10k	37:33	72.96	10km
2 Aug	Westonbirt House Summer 10k	38:35	71.01	10km
27 Jun	Great Chalfield 10K	39:20	69.65	10km
19 Jun	Longest Day Chippenham 10k	38:01	72.07	10km
12 Jun	Cirencester Park Summer Sizzler	38:14	71.66	10km
13 May	Berkeley 10K	38:39	70.89	10km
19 Apr	Westonbirt House Easter 10k - #finishinthebar	40:39	67.40	10km
13 Apr	Ayr parkrun SB	20:50	64.95	5km
17 Mar	Bath Half SB	1:32:54	64.36	13.1mi
2018		Result	WAVA	Distance
10 Jun	Lacock Closed roads Half Marathon	1:28:19	67.24	13.1mi
4 Jun	Stroud Beer Race SB	46:48	67.92	7.2mi
6 May	Haywards Heath 10 mile PB	1:09:08	64.96	10mi
5 May	Tilgate parkrun SB	19:25	69.18	5km
8 Apr	Devizes Half Marathon SB	1:26:05	68.99	13.1mi
2017		Result	WAVA	Distance
22 Oct	Stroud Half Marathon	1:27:47	67.65	13.1mi
10 Sep	Chippenham Half Marathon SB	1:26:37	68.16	13.1mi
27 Aug	Malmesbury 10k	39:59	67.60	10km
4 Aug	Westonbirt House 10K	40:40	66.47	10km
21 Jun	Chippenham Longest Day 10k	40:58	65.98	10km
14 Jun	Cirencester Park Summer Sizzler	39:01	69.28	10km
27 May	Minehead parkrun	18:58	70.31	5km
24 May	Westonbirt Arboretum 10k	39:35	68.29	10km
15 May	Berkeley 10k SB	37:46	71.57	10km
13 May	Swindon parkrun SB	18:23	72.54	5km
3 May	Stroud Beer Race PB	46:34	67.83	7.2mi
23 Apr	London Marathon SB	3:07:27	66.04	26.2mi
12 Mar	Bath Half	1:27:29	67.48	13.1mi
2016		Result	WAVA	Distance
25 Sep	Bristol Half Marathon SB	1:28:44	66.53	13.1mi
10 Sep	Swindon parkrun	19:09	69.13	5km
3 Sep	Malmesbury Carnival 10k SB	40:00	67.20	10km
16 Jul	Swindon parkrun SB	18:28	71.69	5km
4 Jun	Tilgate parkrun	18:57	69.86	5km
21 May	Chippenham parkrun	19:22	68.36	5km
16 Jan	Swindon parkrun	18:41	70.86	5km
2015		Result	WAVA	Distance
26 Dec	Swindon parkrun SB	18:49	70.36	5km
6 Dec	Malaga Marathon PB	2:59:56	68.45	26.2mi
25 Oct	Sanlam Bristol Bath Marathon	3:00:33	68.21	26.2mi
13 Sep	Bristol Half Marathon SB	1:23:49	70.08	13.1mi
5 Sep	Malmesbury Carnival 10k	38:32	69.42	10km
31 May	Bristol 10k SB	38:09	70.12	10km
12 Apr	Milan Marathon	3:16:02	62.57	26.2mi
15 Mar	The Flying Monk 10 SB	1:09:59	63.17	10mi
1 Mar	Bath Half	1:33:34	62.52	13.1mi
2014		Result	WAVA	Distance
21 Sep	Bristol Half Marathon SB	1:39:45	58.64	13.1mi
29 Apr	Pomphrey Sports 5k - Summer Series 2/4 SB	19:44	66.17	5km
25 Mar	Pomphrey Sports 5k - Summer Series 1/4	20:45	62.93	5km
2010		Result	WAVA	Distance
30 Jul	GWR Towpath Series 4/5	39:21	67.12	10km
9 May	Bristol 10K SB	35:20	74.75	10km
2 May	Long Ashton 10k	41:14	64.05	10km
18 Mar	Weston Prom Run 7/9 PB	29:12	72.18	5mi
7 Mar	Bath Half PB	1:21:13	71.38	13.1mi
18 Feb	Weston Prom Run 6/9	30:02	70.18	5mi
14 Feb	Weston Tough Ten	1:02:03	67.52	9.6mi
21 Jan	Weston Prom Run 5/9	29:48	70.73	5mi
1 Jan	Hangover 5	33:06	63.68	5mi
2009		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	37:44	69.99	10km
22 Nov	Castle Combe 10k	38:05	69.35	10km
27 Oct	Bridge Inn Winter 5k (2 of 5) SB	17:47	72.34	5km
15 Oct	Weston Prom Run 2/9 SB	29:40	71.05	5mi
11 Oct	Birmingham Half Marathon SB	1:22:36	70.19	13.1mi
20 Sep	Berlin Marathon SB	3:00:40	67.28	26.2mi
9 Aug	Helensburgh Half-Marathon	1:24:09	68.89	13.1mi
25 Jul	Gloucester Half Marathon	1:26:50	66.77	13.1mi
17 Jul	GWR Towpath Series 3/5 SB	37:32	70.34	10km
16 Jun	Clevedon 10k	38:51	67.95	10km
21 May	Weston Prom Run 9/9	30:52	68.25	5mi
8 May	GWR Towpath Series 1/5	38:17	68.96	10km
3 May	Long Ashton 10k	39:35	66.69	10km
26 Apr	Pensford 10k	40:46	64.76	10km
19 Apr	Frenchay 10k	39:54	66.17	10km
16 Apr	Weston Prom run 8/9	31:23	67.13	5mi
15 Mar	Hastings Half Marathon	1:30:11	64.29	13.1mi
22 Feb	Weston Tough Ten	1:11:11	61.46	10mi
19 Feb	Weston Prom Run 6/9	32:16	65.29	5mi
2008		Result	WAVA	Distance
26 Dec	Turners Hill XC Run	31:11	60.60	4.5mi
2007		Result	WAVA	Distance
20 Sep	Weston Prom Run 1/9 SB	33:13	63.42	5mi
2006		Result	WAVA	Distance
17 Sep	Bristol Half Marathon SB	1:41:15	57.26	13.1mi
16 Jun	GWR Towpath 10K (2 of 5)	40:30	65.19	10km
12 May	GWR Towpath 10K (1 of 5) SB	39:40	66.55	10km
7 May	Frenchay 10k	42:09	62.63	10km
2005		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K SB	37:14	70.90	10km
17 Jun	GWR Towpath 10k	38:40	68.28	10km
13 May	GWR Towpath 10k	42:20	62.36	10km
6 Mar	Reading Half Marathon SB	1:28:30	65.51	13.1mi
2004		Result	WAVA	Distance
26 Sep	Great North Run SB	1:39:00	58.56	13.1mi
6 Aug	GWR Towpath 10k	44:26	59.41	10km
23 Jul	GWR Towpath 10K SB	43:14	61.06	10km
14 May	GWR Towpath 10K	44:35	59.21	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	91	146	161	110	133	83	156	0	0	0	0	0	879
2024	0	0	0	0	0	120	0	0	0	0	0	0	120
2023	271	230	81	102	47	0	0	0	0	2	66	106	906
2022	175	60	118	182	127	156	115	152	130	59	107	203	1585
2022	0	0	0	0	0	7	0	0	0	0	0	0	7
2021	202	145	140	71	82	81	108	28	32	141	166	183	1379
2021	0	0	0	10	6	0	0	0	0	0	0	0	17
2020	222	244	251	202	270	229	250	201	203	210	223	208	2713
2019	78	65	88	131	106	84	163	153	183	242	135	158	1588
2018	199	132	169	182	123	58	44	11	109	182	42	7	1257
2017	167	160	231	165	95	139	61	86	100	94	13	71	1380
2016	104	21	0	62	97	145	126	27	88	75	59	137	941
2015	8	91	200	141	161	107	130	241	238	176	186	80	1758
2014	8	44	119	151	79	45	20	20	36	93	182	170	966
2014	0	0	0	0	0	68	42	0	0	0	0	23	132
2013	4	0	0	0	21	0	0	0	0	0	9	5	40
2013	0	0	0	0	18	0	0	0	221	160	0	0	399
2012	53	77	0	0	0	45	0	0	0	0	0	0	175
2012	55	40	0	0	0	0	0	0	0	0	0	0	95
2011	0	0	0	0	0	0	0	8	0	0	0	0	8
2010	152	202	221	279	77	4	67	0	0	24	79	0	1105
2009	125	133	130	115	141	185	221	215	137	160	145	212	1920
2008	0	0	0	0	0	0	0	0	13	27	0	0	40
2008	0	0	0	0	0	0	0	0	2	60	96	110	268

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
4.3mi, 34:03 Run - General 1) 1mi - 7:58(7:58/mi) 132/144bpm [1053b/mi] 114cal 385/485W 2) 1mi - 7:48(7:48/mi) 136/145bpm [1062b/mi] 116cal 391/511W 3) 1mi - 8:12(8:12/mi) 129/142bpm [1057b/mi] 115cal 370/467W 4) 1mi - 7:57(7:57/mi) 133/152bpm [1057b/mi] 113cal 389/542W 5) 0.27mi - 2:08(7:54/mi) 153/154bpm [1208b/mi] 35cal 414/452W	6.1mi, 43:49 Run - General 1) 1mi - 7:34(7:34/mi) 133/150bpm [1006b/mi] 111cal 408/563W 2) 1mi - 7:20(7:20/mi) 145/149bpm [1064b/mi] 117cal 402/477W 3) 1mi - 7:18(7:18/mi) 147/152bpm [1073b/mi] 117cal 418/568W 4) 1mi - 7:06(7:06/mi) 150/158bpm [1065b/mi] 116cal 421/491W 5) 1mi - 6:54(6:54/mi) 155/162bpm [1070b/mi] 116cal 432/499W 6) 1mi - 7:04(7:04/mi) 153/159bpm [1081b/mi] 116cal 428/592W 7) 0.07mi - 33(7:34/mi) 156/158bpm [1181b/mi] 10cal 429/466W	4.4mi, 37:00 Run - General 1) 1mi - 7:44(7:44/mi) 129/146bpm [997b/mi] 111cal 396/528W 2) 0.34mi - 2:39(7:49/mi) 136/142bpm [1064b/mi] 40cal 368/428W 3) 0.25mi - 1:17(5:09/mi) 138/154bpm [710b/mi] 18cal 558/660W 4) 0.07mi - 1:30(22:43/mi) 148/164bpm [3362b/mi] 24cal 107/597W 5) 0.25mi - 1:17(5:12/mi) 150/170bpm [779b/mi] 21cal 499/562W 6) 0.06mi - 1:30(26:33/mi) 142/171bpm [3771b/mi] 20cal 72/528W 7) 0.25mi - 1:17(5:11/mi) 136/175bpm [704b/mi] 23cal 558/601W 8) 0.06mi - 1:30(26:16/mi) 155/176bpm [4072b/mi] 24cal 97/570W 9) 0.25mi - 1:16(5:07/mi) 154/173bpm [788b/mi] 21cal 475/565W 10) 0.06mi - 1:30(23:48/mi) 149/174bpm [3546b/mi] 22cal 26/525W 11) 0.25mi - 1:18(5:13/mi) 134/174bpm [699b/mi] 21cal 535/606W 12) 0.06mi - 1:30(23:44/mi) 151/175bpm [3584b/mi] 22cal 85/571W 13) 0.25mi - 1:18(5:15/mi) 151/170bpm [792b/mi] 22cal 484/561W 14) 0.05mi - 1:30(29:05/mi) 150/171bpm [4363b/mi] 22cal 52/525W 15) 0.25mi - 1:18(5:15/mi) 146/175bpm [766b/mi] 23cal 564/611W 16) 0.06mi - 1:30(25:12/mi) 153/177bpm [3857b/mi] 22cal 88/558W 17) 0.25mi - 1:17(5:08/mi) 152/175bpm [781b/mi] 24cal 497/550W 18) 0.07mi - 1:30(20:30/mi) 154/176bpm [3156b/mi] 23cal 104/531W 19) 0.25mi - 1:53(7:34/mi) 138/147bpm [1045b/mi] 29cal 413/444W 20) 0.17mi - 1:30(8:48/mi) 146/150bpm [1285b/mi] 22cal 363/470W 21) 0.12mi - 55(7:52/mi) 149/151bpm [1172b/mi] 15cal 417/452W 3.7mi, 34:02 Run - General 1) 1mi - 9:26(9:26/mi) 120/137bpm [1132b/mi] 118cal 318/501W 2) 1mi - 8:50(8:50/mi) 124/133bpm [1095b/mi] 114cal 326/481W 3) 1mi - 8:56(8:56/mi) 126/134bpm [1126b/mi] 116cal 346/522W 4) 0.7mi - 6:50(9:48/mi) 124/134bpm [1216b/mi] 87cal 346/565W	7.1mi, 57:29 Run - General 1) 1mi - 8:15(8:15/mi) 119/130bpm [983b/mi] 110cal 369/438W 2) 1mi - 8:09(8:09/mi) 134/143bpm [1091b/mi] 121cal 385/563W 3) 1mi - 8:53(8:53/mi) 125/140bpm [1111b/mi] 116cal 357/524W 4) 1mi - 8:06(8:06/mi) 135/143bpm [1094b/mi] 116cal 376/469W 5) 1mi - 7:43(7:43/mi) 142/145bpm [1096b/mi] 117cal 371/446W 6) 1mi - 7:42(7:42/mi) 139/144bpm [1070b/mi] 113cal 403/579W 7) 1mi - 7:59(7:59/mi) 142/147bpm [1135b/mi] 120cal 380/460W 8) 0.08mi - 40(7:56/mi) 143/144bpm [1135b/mi] 10cal 386/398W	5.1mi, 40:33 Run - General 1) 1mi - 8:06(8:06/mi) 132/147bpm [1070b/mi] 119cal 412/517W 2) 1mi - 8:03(8:03/mi) 137/147bpm [1102b/mi] 117cal 372/513W 3) 1mi - 7:59(7:59/mi) 142/150bpm [1134b/mi] 124cal 390/566W 4) 1mi - 7:50(7:50/mi) 143/148bpm [1120b/mi] 119cal 394/454W 5) 1mi - 7:52(7:52/mi) 144/149bpm [1133b/mi] 120cal 398/507W 6) 0.1mi - 43(7:21/mi) 143/147bpm [1052b/mi] 11cal 337/425W	7.3mi, 54:19 Run - General 1) 1mi - 8:21(8:21/mi) 126/139bpm [1053b/mi] 117cal 379/539W 2) 1mi - 8:01(8:01/mi) 131/138bpm [1051b/mi] 115cal 373/440W 3) 0.04mi - 29(11:39/mi) 98/134bpm [1142b/mi] 3cal 210/391W 4) 1mi - 6:06(6:06/mi) 146/154bpm [889b/mi] 101cal 485/544W 5) 1mi - 6:17(6:17/mi) 155/158bpm [973b/mi] 109cal 478/525W 6) 1mi - 6:04(6:04/mi) 155/159bpm [942b/mi] 105cal 471/542W 7) 0.25mi - 1:33(6:18/mi) 155/157bpm [977b/mi] 27cal 494/520W 8) 1mi - 9:14(9:14/mi) 133/157bpm [1228b/mi] 124cal 318/486W 9) 1mi - 7:52(7:52/mi) 146/152bpm [1147b/mi] 121cal 393/559W 10) 0.05mi - 21(7:50/mi) 146/147bpm [1144b/mi] 5cal 406/424W	5.4mi, 45:43 Run - General 1) 1mi - 8:50(8:50/mi) 121/134bpm [1069b/mi] 115cal 352/527W 2) 1mi - 8:47(8:47/mi) 130/141bpm [1142b/mi] 122cal 381/569W 3) 1mi - 8:12(8:12/mi) 135/146bpm [1107b/mi] 119cal 387/500W 4) 1mi - 8:09(8:09/mi) 128/138bpm [1043b/mi] 110cal 366/507W 5) 1mi - 8:04(8:04/mi) 130/135bpm [1048b/mi] 108cal 351/448W 6) 0.43mi - 3:42(8:38/mi) 136/143bpm [1175b/mi] 52cal 361/462W
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
11mi, 1:25:12 Run - General 1) 1mi - 7:56(7:56/mi) 124/134bpm [984b/mi] 111cal 386/461W 2) 1mi - 7:52(7:52/mi) 135/143bpm [1061b/mi] 119cal 392/558W 3) 1mi - 7:47(7:47/mi) 138/145bpm [1074b/mi] 119cal 424/583W 4) 1mi - 7:43(7:43/mi) 136/140bpm [1050b/mi] 114cal 397/448W 5) 1mi - 7:50(7:50/mi) 138/143bpm [1081b/mi] 116cal 409/454W 6) 1mi - 7:36(7:36/mi) 131/142bpm [997b/mi] 108cal 402/491W 7) 1mi - 7:35(7:35/mi) 136/142bpm [1032b/mi] 108cal 375/419W 8) 1mi - 7:35(7:35/mi) 136/140bpm [1031b/mi] 110cal 390/465W 9) 1mi - 7:28(7:28/mi) 137/140bpm [1022b/mi] 106cal 378/418W 10) 1mi - 7:45(7:45/mi) 144/149bpm [1117b/mi] 119cal 403/562W 11) 1mi - 7:44(7:44/mi) 142/148bpm [1098b/mi] 114cal 394/474W 12) 0.04mi - 20(7:50/mi) 140/141bpm [1097b/mi] 5cal 409/430W	5.1mi, 43:22 Run - General 1) 1mi - 8:42(8:42/mi) 121/132bpm [1052b/mi] 114cal 335/418W 2) 1mi - 8:41(8:41/mi) 128/133bpm [1112b/mi] 124cal 358/464W 3) 1mi - 8:14(8:14/mi) 139/146bpm [1145b/mi] 125cal 375/526W 4) 1mi - 8:38(8:38/mi) 131/139bpm [1131b/mi] 119cal 373/550W 5) 1mi - 8:14(8:14/mi) 135/138bpm [1110b/mi] 117cal 356/455W 6) 0.11mi - 54(8:13/mi) 138/139bpm [1134b/mi] 13cal 386/408W	1mi, 7:32 Run - General 1) 0.95mi - 7:32(7:56/mi) 144/149bpm [1143b/mi] 115cal 383/469W 3.1mi, 17:28 Run - General 1) 1mi - 5:20(5:20/mi) 167/179bpm [891b/mi] 102cal 542/690W 2) 1mi - 5:41(5:41/mi) 177/182bpm [1005b/mi] 117cal 532/678W 3) 1mi - 5:48(5:48/mi) 180/183bpm [1045b/mi] 120cal 523/621W 4) 0.13mi - 39(5:01/mi) 181/183bpm [909b/mi] 14cal 596/644W 2.9mi, 25:24 Run - General 1) 1mi - 7:58(7:58/mi) 141/156bpm [1123b/mi] 122cal 421/523W 2) 1mi - 7:47(7:47/mi) 144/157bpm [1120b/mi] 121cal 391/493W 3) 0.87mi - 9:40(11:06/mi) 142/158bpm [1577b/mi] 137cal 261/587W	-	5.9mi, 50:51 Run - General 1) 1mi - 8:57(8:57/mi) 118/139bpm [1056b/mi] 111cal 337/520W 2) 1mi - 8:48(8:48/mi) 117/134bpm [1030b/mi] 101cal 323/481W 3) 1mi - 8:49(8:49/mi) 130/140bpm [1146b/mi] 119cal 365/559W 4) 1mi - 8:16(8:16/mi) 117/138bpm [968b/mi] 104cal 346/497W 5) 1mi - 8:40(8:40/mi) 121/140bpm [1049b/mi] 112cal 369/507W 6) 0.88mi - 7:21(8:20/mi) 128/134bpm [1067b/mi] 97cal 352/461W	5.5mi, 47:19 Run - General 1) 1mi - 9:38(9:38/mi) 118/139bpm [1138b/mi] 119cal 328/495W 2) 1mi - 8:06(8:06/mi) 121/138bpm [979b/mi] 100cal 347/422W 3) 1mi - 8:43(8:43/mi) 120/129bpm [1047b/mi] 103cal 356/585W 4) 1mi - 8:19(8:19/mi) 122/134bpm [1015b/mi] 104cal 346/522W 5) 1mi - 8:51(8:51/mi) 130/143bpm [1151b/mi] 116cal 351/537W 6) 0.45mi - 3:41(8:16/mi) 140/145bpm [1158b/mi] 54cal 375/457W	7.7mi, 59:44 Run - General 1) 1mi - 7:48(7:48/mi) 120/140bpm [935b/mi] 101cal 374/472W 2) 1mi - 7:47(7:47/mi) 137/149bpm [1065b/mi] 115cal 402/563W 3) 1mi - 8:14(8:14/mi) 134/147bpm [1103b/mi] 115cal 373/526W 4) 1mi - 7:36(7:36/mi) 143/152bpm [1087b/mi] 117cal 403/505W 5) 1mi - 7:22(7:22/mi) 142/149bpm [1046b/mi] 111cal 382/440W 6) 1mi - 7:31(7:31/mi) 143/158bpm [1074b/mi] 113cal 407/601W 7) 1mi - 7:53(7:53/mi) 142/149bpm [1120b/mi] 117cal 389/496W 8) 0.72mi - 5:34(7:43/mi) 130/145bpm [1004b/mi] 80cal 398/494W
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
9.3mi, 1:13:41 Run - General 1) 1mi - 8:04(8:04/mi) 124/138bpm [1000b/mi] 109cal 371/456W 2) 1mi - 7:53(7:53/mi) 141/147bpm [1112b/mi] 120cal 389/557W 3) 1mi - 8:02(8:02/mi) 140/147bpm [1126b/mi] 120cal 397/552W 4) 1mi - 7:56(7:56/mi) 138/142bpm [1094b/mi] 115cal 380/434W 5) 1mi - 7:58(7:58/mi) 135/149bpm [1075b/mi] 112cal 385/476W 6) 1mi - 7:49(7:49/mi) 137/145bpm [1071b/mi] 111cal 398/512W 7) 1mi - 7:59(7:59/mi) 136/144bpm [1085b/mi] 113cal 399/470W 8) 1mi - 7:48(7:48/mi) 137/145bpm [1069b/mi] 111cal 383/551W 9) 1mi - 7:47(7:47/mi) 135/139bpm [1050b/mi] 108cal 360/439W 10) 0.29mi - 2:25(8:15/mi) 141/147bpm [1164b/mi] 37cal 427/497W	-	4.3mi, 37:07 Run - General 1) 1mi - 7:30(7:30/mi) 129/146bpm [966b/mi] 106cal 372/502W 2) 0.77mi - 6:05(7:51/mi) 121/145bpm [950b/mi] 75cal 385/496W 3) 0.25mi - 1:17(5:11/mi) 127/140bpm [658b/mi] 17cal 499/586W 4) 0.05mi - 1:30(27:54/mi) 123/141bpm [3432b/mi] 15cal 80/518W 5) 0.25mi - 1:20(5:24/mi) 121/132bpm [653b/mi] 18cal 562/609W 6) 0.04mi - 1:30(33:55/mi) 121/132bpm [4104b/mi] 15cal 66/565W 7) 0.25mi - 1:20(5:21/mi) 133/159bpm [711b/mi] 21cal 472/556W 8) 0.05mi - 1:30(29:35/mi) 141/159bpm [4171b/mi] 20cal 84/517W 9) 0.25mi - 1:22(5:28/mi) 136/155bpm [744b/mi] 20cal 547/625W 10) 0.05mi - 1:30(29:44/mi) 137/155bpm [4072b/mi] 19cal 56/556W 11) 0.25mi - 1:19(5:19/mi) 138/149bpm [735b/mi] 19cal 484/580W 12) 0.04mi - 1:30(35:09/mi) 129/149bpm [4534b/mi] 16cal 61/520W 13) 0.25mi - 1:20(5:22/mi) 133/150bpm [713b/mi] 22cal 540/640W 14) 0.06mi - 1:30(25:33/mi) 135/151bpm [3450b/mi] 18cal 55/549W 15) 0.25mi - 1:18(5:13/mi) 134/148bpm [699b/mi] 21cal 493/588W 16) 0.05mi - 1:30(28:28/mi) 137/149bpm [3900b/mi] 18cal 67/520W 17) 0.25mi - 1:22(5:31/mi) 134/150bpm [740b/mi] 22cal 545/615W 18) 0.12mi - 1:30(12:15/mi) 134/150bpm [1642b/mi] 19cal 207/551W 19) 0.11mi - 55(8:35/mi) 134/138bpm [1150b/mi] 13cal 423/505W	7.4mi, 59:02 Run - General 1) 1mi - 8:35(8:35/mi) 124/138bpm [1064b/mi] 118cal 363/514W 2) 1mi - 7:55(7:55/mi) 132/142bpm [1044b/mi] 113cal 392/556W 3) 1mi - 7:46(7:46/mi) 134/146bpm [1040b/mi] 108cal 365/463W 4) 1mi - 7:38(7:38/mi) 139/146bpm [1061b/mi] 114cal 391/455W 5) 1mi - 7:37(7:37/mi) 140/148bpm [1067b/mi] 111cal 375/441W 6) 1mi - 7:43(7:43/mi) 136/141bpm [1050b/mi] 112cal 383/435W 7) 1mi - 8:14(8:14/mi) 141/149bpm [1161b/mi] 121cal 375/537W 8) 0.44mi - 3:34(8:04/mi) 135/141bpm [1088b/mi] 51cal 373/509W	5mi, 38:06 Run - General 1) 1mi - 7:47(7:47/mi) 129/143bpm [1004b/mi] 112cal 400/504W 2) 1mi - 7:43(7:43/mi) 139/147bpm [1073b/mi] 118cal 387/527W 3) 1mi - 7:42(7:42/mi) 143/147bpm [1102b/mi] 119cal 392/455W 4) 1mi - 7:26(7:26/mi) 148/150bpm [1101b/mi] 118cal 400/524W 5) 1mi - 7:25(7:25/mi) 149/152bpm [1106b/mi] 118cal 398/473W 6) 0mi - 2(8:15/mi) 142/142bpm [1172b/mi] 420/427W 6.1mi, 52:10 Run - General 1) 1mi - 9:07(9:07/mi) 130/147bpm [1184b/mi] 124cal 340/523W 2) 1mi - 8:41(8:41/mi) 122/137bpm [1059b/mi] 112cal 340/466W 3) 1mi - 8:40(8:40/mi) 129/139bpm [1119b/mi] 116cal 376/549W 4) 1mi - 8:23(8:23/mi) 135/149bpm [1132b/mi] 119cal 361/555W 5) 1mi - 8:30(8:30/mi) 139/146bpm [1182b/mi] 120cal 354/492W 6) 1mi - 8:04(8:04/mi) 139/143bpm [1121b/mi] 117cal 377/453W 7) 0.09mi - 46(8:09/mi) 140/141bpm [1140b/mi] 11cal 380/400W	7.3mi, 53:36 Run - General 1) 1mi - 8:19(8:19/mi) 129/142bpm [1072b/mi] 118cal 379/548W 2) 0.77mi - 6:11(8:05/mi) 117/143bpm [946b/mi] 76cal 371/454W 3) 1mi - 6:24(6:24/mi) 114/121bpm [729b/mi] 74cal 469/511W 4) 1mi - 6:22(6:22/mi) 127/154bpm [809b/mi] 83cal 462/540W 5) 1mi - 6:12(6:12/mi) 157/160bpm [974b/mi] 108cal 474/549W 6) 0.16mi - 1:02(6:16/mi) 159/160bpm [997b/mi] 18cal 454/471W 7) 1mi - 8:50(8:50/mi) 138/158bpm [1220b/mi] 125cal 322/483W 8) 1mi - 7:39(7:39/mi) 143/152bpm [1095b/mi] 116cal 392/532W 9) 0.34mi - 2:36(7:47/mi) 145/148bpm [1128b/mi] 41cal 415/500W	4mi, 37:01 Run - General 1) 1mi - 9:36(9:36/mi) 122/133bpm [1172b/mi] 123cal 333/486W 2) 1mi - 9:48(9:48/mi) 126/135bpm [1235b/mi] 128cal 304/452W 3) 1mi - 9:05(9:05/mi) 116/129bpm [1054b/mi] 108cal 324/412W 4) 0.95mi - 8:32(9:02/mi) 130/142bpm [1173b/mi] 118cal 347/517W
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
-	7.4mi, 1:00:58 Run - General 1) 1mi - 8:49(8:49/mi) 124/138bpm [1092b/mi] 119cal 377/513W 2) 1mi - 8:17(8:17/mi) 130/135bpm [1076b/mi] 115cal 385/443W 3) 1mi - 8:04(8:04/mi) 133/143bpm [1073b/mi] 115cal 396/494W 4) 1mi - 7:54(7:54/mi) 134/146bpm [1058b/mi] 117cal 404/529W 5) 1mi - 7:56(7:56/mi) 136/143bpm [1080b/mi] 113cal 357/418W 6) 1mi - 8:05(8:05/mi) 130/142bpm [1051b/mi] 113cal 367/435W 7) 1mi - 8:29(8:29/mi) 135/142bpm [1145b/mi] 116cal 348/464W 8) 0.41mi - 3:25(8:22/mi) 139/145bpm [1163b/mi] 49cal 373/447W	4.9mi, 44:17 Run - General 1) 0.62mi - 5:33(8:58/mi) 133/145bpm [1193b/mi] 80cal 362/479W 2) 0.25mi - 1:21(5:24/mi) 135/149bpm [729b/mi] 19cal 502/608W 3) 0.05mi - 1:30(32:19/mi) 147/165bpm [4750b/mi] 24cal 47/555W 4) 0.25mi - 1:24(5:36/mi) 164/175bpm [919b/mi] 25cal 499/610W 5) 0.06mi - 1:30(26:05/mi) 146/176bpm [3809b/mi] 23cal 88/515W 6) 0.25mi - 1:18(5:14/mi) 135/149bpm [706b/mi] 17cal 505/625W 7) 0.05mi - 1:30(32:24/mi) 138/170bpm [4471b/mi] 20cal 58/492W 8) 0.25mi - 1:24(5:36/mi) 126/139bpm [707b/mi] 21cal 520/605W 9) 0.06mi - 1:30(25:20/mi) 137/172bpm [3470b/mi] 19cal 83/512W 10) 0.25mi - 1:17(5:10/mi) 129/142bpm [667b/mi] 20cal 493/608W 11) 0.06mi - 1:30(24:40/mi) 140/170bpm [3454b/mi] 20cal 68/532W 12) 0.25mi - 1:23(5:33/mi) 134/150bpm [743b/mi] 23cal 510/596W 13) 0.05mi - 1:30(28:20/mi) 136/149bpm [3852b/mi] 19cal 56/523W 14) 0.25mi - 1:17(5:10/mi) 137/151bpm [707b/mi] 20cal 526/635W 15) 0.06mi - 1:30(26:40/mi) 136/172bpm [3628b/mi] 17cal 50/509W 16) 0.25mi - 1:20(5:24/mi) 135/150bpm [728b/mi] 21cal 517/615W 17) 0.06mi - 1:30(27:14/mi) 144/170bpm [3922b/mi] 20cal 75/569W 18) 0.25mi - 1:16(5:07/mi) 139/153bpm [712b/mi] 21cal 508/605W 19) 0.05mi - 1:30(27:48/mi) 145/171bpm [4031b/mi] 21cal 70/553W 20) 0.25mi - 1:21(5:24/mi) 137/152bpm [740b/mi] 22cal 542/607W 21) 0.06mi - 1:30(25:51/mi) 143/156bpm [3696b/mi] 20cal 62/525W 22) 0.25mi - 1:16(5:05/mi) 141/157bpm [717b/mi] 21cal 519/640W 23) 0.05mi - 1:30(27:37/mi) 149/172bpm [4115b/mi] 21cal 70/511W 24) 0.25mi - 1:19(5:16/mi) 140/159bpm [738b/mi] 21cal 522/595W 25) 0.05mi - 1:30(29:11/mi) 146/160bpm [4260b/mi] 21cal 58/541W 26) 0.6mi - 4:50(8:00/mi) 145/157bpm [1159b/mi] 71cal 376/527W	5.1mi, 44:23 Run - General 1) 1mi - 8:40(8:40/mi) 132/146bpm [1144b/mi] 122cal 358/518W 2) 1mi - 8:48(8:48/mi) 134/139bpm [1179b/mi] 126cal 341/444W 3) 1mi - 8:31(8:31/mi) 136/154bpm [1158b/mi] 124cal 384/517W 4) 1mi - 8:49(8:49/mi) 136/157bpm [1200b/mi] 120cal 333/517W 5) 1mi - 8:32(8:32/mi) 137/146bpm [1168b/mi] 119cal 367/504W 6) 0.13mi - 1:03(8:19/mi) 143/144bpm [1190b/mi] 16cal 375/424W	7.4mi, 57:29 Run - General 1) 1mi - 7:56(7:56/mi) 123/145bpm [976b/mi] 109cal 406/588W 2) 1mi - 7:39(7:39/mi) 139/145bpm [1062b/mi] 116cal 423/499W 3) 1mi - 7:46(7:46/mi) 133/144bpm [1033b/mi] 111cal 436/545W 4) 1mi - 7:46(7:46/mi) 142/147bpm [1102b/mi] 118cal 393/527W 5) 1mi - 7:33(7:33/mi) 137/143bpm [1035b/mi] 109cal 373/424W 6) 1mi - 7:42(7:42/mi) 141/148bpm [1087b/mi] 114cal 387/452W 7) 1mi - 7:49(7:49/mi) 140/149bpm [1095b/mi] 114cal 381/565W 8) 0.42mi - 3:18(7:52/mi) 132/148bpm [1038b/mi] 47cal 388/472W	6.6mi, 52:33 Run - General 1) 1mi - 8:55(8:55/mi) 126/138bpm [1123b/mi] 121cal 322/417W 2) 1mi - 8:04(8:04/mi) 139/150bpm [1122b/mi] 122cal 376/585W 3) 1mi - 7:53(7:53/mi) 143/148bpm [1127b/mi] 123cal 405/577W 4) 1mi - 7:43(7:43/mi) 146/149bpm [1126b/mi] 121cal 392/451W 5) 1mi - 7:41(7:41/mi) 145/158bpm [1113b/mi] 116cal 385/570W 6) 1mi - 7:39(7:39/mi) 141/149bpm [1080b/mi] 113cal 382/486W 7) 0.58mi - 4:38(7:57/mi) 142/150bpm [1129b/mi] 68cal 380/519W	-

Craig

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