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Llamadance

Last on at 7am, 25th Jan 2025

M55 Cardiganshire

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Races
161
Miles
23664
Miles
22
Miles
5252
Miles
1111
WAVA
73.36%
Mile
5:43
5k
20:10
10k
39:44
10M
1:21:39
Half
1:30:11
Mara
3:33:33

About Me
Started running in Oct 2004. Still going. Show More...

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Recent Blogs
2024 pictures	Dec 2024
The power of x-training	Dec 2024
Thank you Fetchies!	Apr 2023
Please help my daughter with her dissertation	Apr 2023
Clarendon Marathon - an uncomfortable PW	Oct 2018

My parkrun
Aberystwyth parkrun

Recent Training
24th Jan	Yoga	0mi	35:21
23rd Jan	Recovery Run	6.2mi	1:00:01
23rd Jan	Yoga	0mi	30:03
22nd Jan	Yoga	0mi	16:06
22nd Jan	Step Machine	0.2mi	30:50

Planned Races
Ras Cors Caron	9th Feb
Rhayader Round the Lakes	1st Mar
Nant Yr Arian Silver Trail HM	22nd Mar
Devil o' the Highlands	26th Apr

12 Month Benchmarks	Run	Bike
Mile	5:56	1:56
5k	20:18	7:27
5mi	35:11	12:36
10k	43:47	16:16
10mi	1:15:36	32:16
Half	1:39:11	0
20mi	2:49:12	0

Recent Pictures	Show more

Recent Threads
Another word game! - Word Grid
Indoor Rowing
50 New Albums in 2025 - new! improved! 2025!
Ultra Marathons
70% WAVA

Followers (27)

Badges Collected	See available badges
+ 305 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
0.2km	1										33 69.25											33 4:26/mi	69.25
1mi	7			5:51 66.60	5:43 68.64	5:46 68.54	6:01 66.17	6:53 58.69			6:26 64.22											5:43 5:43/mi	68.64
3.4km	1											14:18 66.00										14:18 6:46/mi	66.00
5km	75				20:45 64.27	20:10 66.61			21:07 65.53	21:11 65.82	22:08 63.48	21:39 65.40	20:34 69.38	22:07 65.02	21:04 68.80	23:46 61.47	22:25 65.69	20:29 72.47	20:24 73.36	20:35 73.31	21:41 70.17	20:10 6:29/mi	73.36
3.2mi	1				53:03 25.91																	53:03 16:35/mi	25.91
3.7mi	1					27:16 58.93																27:16 7:22/mi	58.93
6km	1																			29:16 62.27		29:16 7:51/mi	62.27
3.9mi	1					25:37 66.16																25:37 6:34/mi	66.16
6.5km	1		29:33 58.19																			29:33 7:19/mi	58.19
7km	1									37:54 51.92												37:54 8:43/mi	51.92
6mi	1			43:08 60.13																		43:08 7:11/mi	60.13
10km	29		45:30 58.79	40:42 66.04	39:44 68.03	43:28 62.58			44:54 62.48	46:35 60.70	49:58 57.05	46:11 62.23	48:30 59.74	43:56 67.06				42:29 71.13	43:45 69.67	44:01 69.85		39:44 6:24/mi	71.13
11.7km	1																		58:22 61.68			58:22 8:02/mi	61.68
15km	1													1:15:12 59.60								1:15:12 8:04/mi	59.60
10mi	2									1:21:39 57.19				1:35:22 50.62								1:21:39 8:10/mi	57.19
17.7km	1			2:39:46 30.71																		2:39:46 14:32/mi	30.71
13.1mi	24	1:44:40 55.70	1:37:47 59.82	1:31:33 64.16	1:31:41 64.39	1:30:11 65.85	1:35:27 62.64	1:47:13 56.65	1:40:59 60.64					2:06:55 50.32	1:49:24 58.88				1:41:02 66.04	1:39:22 67.76		1:30:11 6:53/mi	67.76
25km	1																			2:41:51 49.87		2:41:51 10:25/mi	49.87
16mi	1			3:14:33 37.36																		3:14:33 12:10/mi	37.36
26.2mi	8		4:01:41 50.75		3:33:33 57.97	3:40:30 56.47							3:48:48 58.03	4:46:01 46.82	4:20:17 51.89				4:38:52 50.17			3:33:33 8:09/mi	58.03
53mi	1					12:24:28 39.87																12:24:28 14:03/mi	39.87

Date	Planned Races			Distance
26 Apr	Devil o' the Highlands Confirmed			43mi
22 Mar	Nant Yr Arian Silver Trail HM			13.1mi
1 Mar	Rhayader Round the Lakes			30km
9 Feb	Ras Cors Caron			13.1mi
2025		Result	WAVA	Distance
4 Jan	Aberystwyth parkrun SB	21:41	70.17	5km
2024		Result	WAVA	Distance
1 Dec	Aberystwyth Charity 10k SB	44:01	69.85	10km
19 Oct	The Doctor K Cup	21:22	70.62	5km
13 Oct	Aberystwyth Twin Peaks Race PB	29:16	62.27	6km
15 Sep	Pumsaint Trail Half Marathon	1:52:58	59.60	13.1mi
24 Aug	Aberystwyth parkrun SB	20:35	73.31	5km
3 Aug	Snowdonia Sea2Sky 25k & 53k Ultra PB	2:41:51	49.87	25km
27 Jul	Aberystwyth parkrun	21:01	71.80	5km
29 Jun	Aberystwyth parkrun	21:26	70.40	5km
11 Feb	Ras Cors Caron SB	1:39:22	67.76	13.1mi
3 Feb	Aberystwyth parkrun	20:43	72.84	5km
2023		Result	WAVA	Distance
10 Dec	Aberystwyth Charity 10k SB	43:45	69.67	10km
9 Dec	Aberystwyth parkrun	24:58	59.94	5km
4 Nov	Aberystwyth parkrun	22:04	67.82	5km
15 Oct	Aberystwyth Twin Peaks Challenge PB	58:22	61.68	11.7km
7 Oct	The Doctor K Cup	24:33	60.96	5km
7 Oct	Aberystwyth parkrun	21:52	68.44	5km
30 Sep	Aberystwyth parkrun SB	20:24	73.36	5km
16 Sep	Aberystwyth parkrun	20:39	72.48	5km
2 Sep	Kirkcaldy parkrun	20:49	71.90	5km
26 Aug	Aberystwyth parkrun	21:04	71.04	5km
19 Aug	Aberystwyth parkrun	21:24	69.94	5km
12 Aug	Winchester parkrun	21:42	68.97	5km
5 Aug	Winchester parkrun	21:29	69.66	5km
29 Jul	Winchester parkrun	21:40	69.07	5km
24 Jun	Winchester parkrun	22:06	67.72	5km
18 Jun	Hampshire Hoppit Trail Marathon SB	4:38:52	50.17	26.2mi
26 Mar	Fleet Half Marathon SB	1:41:02	66.04	13.1mi
18 Mar	Winchester parkrun	22:56	65.26	5km
2022		Result	WAVA	Distance
19 Nov	Winchester parkrun	20:50	71.26	5km
22 Oct	Winchester parkrun SB	20:29	72.47	5km
15 Oct	Winchester parkrun	21:19	69.64	5km
9 Oct	Denmead 10k SB	42:29	71.13	10km
8 Oct	The Doctor K Cup	22:48	65.11	5km
8 Oct	Winchester parkrun	21:33	68.89	5km
1 Oct	Winchester parkrun	21:23	69.42	5km
25 Sep	Winchester Hilly 10K	43:29	69.50	10km
24 Sep	Winchester parkrun	20:34	72.18	5km
3 Sep	Kirkcaldy parkrun	20:55	70.97	5km
27 Aug	Winchester parkrun	20:46	71.49	5km
21 May	Winchester parkrun	21:55	67.73	5km
30 Apr	Winchester parkrun	20:42	71.72	5km
12 Feb	Winchester parkrun	21:02	70.58	5km
2021		Result	WAVA	Distance
13 Nov	Winchester parkrun SB	22:25	65.69	5km
2020		Result	WAVA	Distance
25 Jan	Winchester parkrun SB	23:46	61.47	5km
2019		Result	WAVA	Distance
13 Jul	Winchester parkrun	22:14	65.19	5km
9 Jun	Collingbourne Half Marathon SB	1:49:24	58.88	13.1mi
5 May	North Dorset Village Marathon SB	4:20:17	51.89	26.2mi
16 Feb	Winchester parkrun	21:14	68.26	5km
19 Jan	Winchester parkrun	22:02	65.78	5km
12 Jan	Winchester parkrun	21:12	68.37	5km
5 Jan	Winchester parkrun SB	21:04	68.80	5km
1 Jan	Winchester parkrun	22:18	64.99	5km
2018		Result	WAVA	Distance
30 Dec	Twixmas 10k Twixmas 10k SB	43:56	67.06	10km
29 Dec	Winchester parkrun	22:26	64.10	5km
25 Dec	Winchester parkrun	22:07	65.02	5km
22 Dec	Winchester parkrun	22:30	63.91	5km
15 Dec	Winchester parkrun	22:34	63.72	5km
9 Dec	Hampshire Santa Run PB	1:15:12	59.60	15km
8 Dec	Winchester parkrun	22:27	64.05	5km
17 Nov	Winchester parkrun SB	22:07	65.02	5km
10 Nov	Winchester parkrun	22:17	64.53	5km
28 Oct	The Stickler SB	1:35:22	50.62	10mi
27 Oct	Winchester parkrun	22:38	63.53	5km
20 Oct	Winchester parkrun	22:38	63.53	5km
7 Oct	The Great Clarendon Marathon SB	4:46:01	46.82	26.2mi
22 Sep	Hambledon Hilly 10k	48:33	60.18	10km
16 Sep	Hursley Multi-Terrain 10k	48:26	60.32	10km
2 Sep	Andover trail half Marathon SB	2:06:55	50.32	13.1mi
2017		Result	WAVA	Distance
23 Jul	Kingsclere Twist 10k SB	48:30	59.74	10km
22 Jul	Winchester parkrun	23:14	61.41	5km
2 Jul	Littledown marathon	3:57:52	55.81	26.2mi
3 Jun	Winchester parkrun	21:26	66.57	5km
21 May	Great Stirling Run Marathon SB	3:48:48	58.03	26.2mi
8 Apr	Winchester parkrun SB	20:34	69.38	5km
1 Apr	Winchester parkrun	22:08	64.47	5km
11 Mar	Winchester parkrun	21:20	66.88	5km
21 Jan	Winchester parkrun	22:11	64.32	5km
14 Jan	Winchester parkrun	23:41	60.25	5km
2016		Result	WAVA	Distance
31 Dec	Ganavan Sands parkrun	24:51	57.42	5km
26 Nov	Oban Tartan Dash PB	14:18	66.00	3.4km
26 Nov	Ganavan Sands parkrun	31:26	45.04	5km
5 Nov	Ganavan Sands parkrun SB	21:39	65.40	5km
1 Oct	Ganavan Sands parkrun	21:48	64.95	5km
17 Sep	Arrochar 10K	47:37	60.36	10km
20 Aug	Ganavan Sands Parkrun	23:57	59.12	5km
12 Jun	ABCD 10k SB	46:11	62.23	10km
2015		Result	WAVA	Distance
12 Jul	Crieff 10k SB	49:58	57.05	10km
11 Jul	Kirkcaldy parkrun SB	22:08	63.48	5km
4 Jul	Penrith parkrun	24:10	58.14	5km
15 Feb	Fetch mile - 200m PB	33	69.25	0.2km
15 Feb	The Kelpie-tastic FE Mile Track Faff SB	6:26	64.22	1mi
2014		Result	WAVA	Distance
2 Aug	Perth parkrun SB	21:11	65.82	5km
19 Jul	Taynuilt Highland Games Hill Race	1:13:00	38.74	10km
13 Jul	Crieff 10k	48:59	57.73	10km
11 May	Inverary Jail Break PB	37:54	51.92	7km
4 May	ABCD 10k SB	46:35	60.70	10km
6 Apr	Tay Ten PB	1:21:39	57.19	10mi
2013		Result	WAVA	Distance
21 Sep	Strathclyde parkrun event # 178	26:23	52.45	5km
28 Aug	Atlantis Leisure Fearnoch 5k	22:44	60.87	5km
24 Aug	Strathclyde parkrun event # 174 SB	21:07	65.53	5km
11 Aug	Isle of Mull Half Marathon SB	1:40:59	60.64	13.1mi
31 Jul	Atlantis Leisure Loch Creran 10k Reverse SB	44:54	62.48	10km
27 Jul	Strathclyde parkrun event # 170	21:57	63.04	5km
20 Jul	Taynuilt Highland Games Hill Race	1:22:59	33.80	10km
7 Jul	Crieff 10k	48:50	57.44	10km
26 Jun	Atlantis Leisure 5k - Sutherland's Grove	22:23	61.82	5km
9 Jun	Polaroid Loch Lomond 5k	26:22	52.48	5km
29 May	Atlantis Leisure Loch Creran 10k	48:53	57.39	10km
5 May	ABCD 10k	50:08	55.96	10km
24 Apr	Atlantis Leisure 5k	23:20	59.31	5km
2012		Result	WAVA	Distance
25 Nov	Scottish Fetch Mile SB	6:53	58.69	1mi
7 Oct	Oban Half Marathon SB	1:47:13	56.65	13.1mi
2010		Result	WAVA	Distance
3 Oct	Oban Half Marathon SB	1:35:27	62.64	13.1mi
4 Jul	Scottish Fetch Mile SB	6:01	66.17	1mi
2009		Result	WAVA	Distance
12 Dec	Scottish Fetch Mile	5:50	67.76	1mi
12 Dec	Glasgow parkrun PB	20:10	66.61	5km
1 Nov	Eddie's Half-Marathon PB	1:30:11	65.85	13.1mi
23 Aug	Atlantis leisure 10k SB	43:28	62.58	10km
20 Aug	Graham Clark Memorial Race PB	25:37	66.16	3.9mi
9 Aug	Isle of Mull Half-Marathon	1:32:21	64.31	13.1mi
28 Jul	Sutherland's Grove Handicap PB	27:16	58.93	3.7mi
19 Jul	Scottish Fetch Mile Challenge 4 SB	5:46	68.54	1mi
28 Jun	Platt Fields 10km	44:25	61.24	10km
31 May	Edinburgh Marathon SB	3:40:30	56.47	26.2mi
13 May	Fearnoch Trail 5k	20:31	65.47	5km
25 Apr	Highland Fling PB	12:24:28	39.87	53mi
22 Mar	Alloa Half Marathon	1:34:57	62.55	13.1mi
2008		Result	WAVA	Distance
28 Dec	The Law Breaker PB	53:03	25.91	3.2mi
30 Nov	Ben Lora Hill Race	37:49	35.26	5km
2 Nov	Eddie's Half Marathon	1:36:57	60.90	13.1mi
5 Oct	Baxters River Ness 10K PB	39:44	68.03	10km
21 Sep	Oban Half-Marathon	1:35:07	62.07	13.1mi
14 Sep	City of Stirling 10K	40:16	67.13	10km
31 Aug	Atlantis Leisure Oban 10K	42:11	64.08	10km
10 Aug	Isle of Mull Half Marathon	1:35:50	61.60	13.1mi
20 Jul	Scottish Fetch Mile Challenge PB	5:43	68.64	1mi
29 Jun	Atlantis Leisure Oban 5K SB	20:45	64.27	5km
15 Jun	Vale of Leven 10k	42:01	64.33	10km
4 May	Oban ABCD 10k	41:45	64.74	10km
27 Apr	Lochaber Marathon PB	3:33:33	57.97	26.2mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:31:41	64.39	13.1mi
20 Jan	Ben Lora Hill Race	34:53	43.21	3.5mi
2007		Result	WAVA	Distance
2 Dec	Fetch Scottish Mile Challenge SB	5:51	66.60	1mi
4 Nov	Eddie's Half Marathon SB	1:31:33	64.16	13.1mi
7 Oct	Oban 10k SB	40:42	66.04	10km
29 Sep	Five Hills of Fife Race PB	3:14:33	37.36	16mi
2 Sep	Great Scottish Run Half Marathon	1:42:42	57.19	13.1mi
19 Aug	Lomonds of Fife Hill Race PB	2:39:46	30.71	17.7km
12 Aug	Isle of Mull Half Marathon	1:36:56	60.60	13.1mi
15 Jul	Crieff 10k	47:54	56.11	10km
6 May	Oban ABCD 6 miles PB	43:08	60.13	6mi
2006		Result	WAVA	Distance
5 Nov	Eddie's Half-Marathon SB	1:37:47	59.82	13.1mi
29 Oct	Winter League Canal Bank Race, Fort William PB	29:33	58.19	6.5km
1 Oct	Oban Half Marathon	1:39:52	58.57	13.1mi
11 Jun	Edinburgh Marathon SB	4:01:41	50.75	26.2mi
21 May	Dunfermline Half Marathon	1:40:40	58.11	13.1mi
7 May	Oban ABCD 10k Fun Run SB	45:30	58.79	10km
19 Mar	Alloa Half Marathon	1:44:56	55.75	13.1mi
2005		Result	WAVA	Distance
2 Oct	Oban Half Marathon SB	1:44:40	55.70	13.1mi
14 Aug	Isle of Mull Half Marathon	1:53:33	51.34	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
2025	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	114	0	0	0	0	0	0	0	0	0	0	0	114
2025	22	0	0	0	0	0	0	0	0	0	0	0	22
2024	22	2	0	6	8	3	12	14	4	2	2	11	87
2024	170	109	101	124	161	184	198	215	165	77	72	92	1668
2024	0	0	23	0	0	0	0	0	0	14	42	49	128
2023	17	6	21	14	19	28	15	7	3	0	0	3	133
2023	164	100	118	212	245	126	157	155	162	136	113	175	1864
2022	0	0	0	29	9	22	49	35	16	15	10	2	185
2022	164	158	187	140	128	168	163	212	187	158	200	189	2052
2021	0	2	0	0	105	81	45	31	28	24	3	0	319
2021	172	151	76	150	306	214	200	137	50	103	119	107	1785
2021	249	288	0	0	0	13	0	0	286	219	0	0	1054
2020	0	0	0	0	77	77	39	60	31	0	0	61	345
2020	81	103	159	193	251	247	250	228	218	52	146	187	2115
2020	0	0	0	0	0	0	0	0	168	0	17	7	191
2019	0	0	0	0	0	5	0	0	0	0	0	0	5
2019	14.5	0.8	0	0	0	0	0	2	1.2	0	0	0	18.5
2019	138	74	88	156	109	148	129	7	20	83	77	85	1115
2019	0	16	0	0	0	0	9	179	0	0	39	0	244
2018	0	0	0	0	0	0	4	0	0	0	0	0	4
2018	15	65	17	18	90	118	142	118	132	91	89	134	1028
2018	0	0	0	0	278	231	160	248	210	150	325	144	1746
2017	78	143	196	159	111	88	102	103	60	45	67	99	1251
2017	0	0	0	149	63	0	87	57	0	0	0	0	355
2016	49	22	14	37	67	55	25	75	136	103	98	21	701
2016	0	0	1	7	7	0	0	4	5	0	0	0	23
2015	0	0	0	0	0	45	89	103	156	147	102	106	748
2015	0	0	0	0	0	0	44	50	0	0	0	0	94
2014	0	0	0	0	0	0	8	0	0	0	0	0	8
2014	32	99	22	20	43	21	123	81	5	0	4	101	552
2014	0	0	0	0	8	22	112	37	0	0	0	0	179
2013	0	0	0	0	0	0	1.2	0	0	0	0	0	1.2
2013	0	3	18	71	79	110	127	125	68	0	0	0	600
2013	0	0	0	0	35	94	0	12	0	0	0	0	141
2012	0	0	0	0	0	0.2	0.8	0.8	0.2	0	0	0	1.9
2012	0	0	0	7	18	11	59	71	71	39	14	68	357
2012	0	0	0	34	17	0	55	101	0	0	0	0	207
2011	10	13	0	10	0	5	8	14	33	0	0	0	93
2011	0	0	0	0	0	0	23	30	0	0	0	0	53
2010	0	0	0	0	0	0	6	0	0	0	0	0	6
2010	112	69	2	58	29	93	139	140	89	29	62	0	821
2010	0	0	0	0	8	0	18	0	13	0	0	0	38
2009	174	234	259	201	163	147	164	170	60	136	122	170	2001
2009	140	39	0	0	0	0	0	0	0	0	0	0	179
2008	0	0	0	0	0	0	0	0	14	0	0	0	14
2008	211	198	207	141	71	141	107	159	158	155	144	123	1816
2008	0	0	0	0	13	16	238	27	0	0	0	0	293
2007	47	139	100	152	94	74	161	140	143	143	147	126	1466
2007	0	0	136	16	15	16	0	0	0	0	0	0	183
2006	103	76	112	110	145	70	0	52	94	136	102	112	1112
2006	0	0	0	25	49	0	0	0	0	0	0	0	74
2005	0	0	0	0	0	0	0	91	115	96	37	67	405
2005	0	0	0	0	0	0	0	0	0	7	0	40	47

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
0mi, 29:26 Cross - Yoga Add a comment 7.1mi, 1:08:07 Run - General 1) 1km - 5:34(5:34/km) 119/131bpm [662b/km] 49cal 85/87rpm 209/242W 10.79/11.95kmph 2) 1km - 5:33(5:33/km) 128/134bpm [710b/km] 54cal 85/86rpm 210/234W 10.81/11.48kmph 3) 1km - 5:24(5:24/km) 128/135bpm [690b/km] 51cal 84/86rpm 207/238W 11.13/11.52kmph 4) 1km - 5:49(5:49/km) 134/137bpm [779b/km] 58cal 84/88rpm 208/227W 10.32/10.87kmph 5) 1km - 5:50(5:50/km) 134/138bpm [782b/km] 56cal 84/86rpm 205/221W 10.27/11.12kmph 6) 1km - 6:17(6:17/km) 136/140bpm [855b/km] 60cal 83/85rpm 202/241W 9.55/10.3kmph 7) 1km - 8:27(8:27/km) 147/161bpm [1243b/km] 95cal 80/85rpm 188/247W 7.1/9.25kmph 8) 1km - 5:54(5:54/km) 136/140bpm [802b/km] 51cal 83/86rpm 196/218W 10.18/11.02kmph 9) 1km - 5:39(5:39/km) 131/148bpm [741b/km] 45cal 83/87rpm 188/301W 10.61/11.27kmph 10) 1km - 5:34(5:34/km) 130/138bpm [723b/km] 44cal 84/86rpm 192/243W 10.79/11.38kmph 11) 1km - 5:56(5:56/km) 136/141bpm [807b/km] 53cal 84/87rpm 197/278W 10.11/11.09kmph 12) 0.4km - 2:11(5:24/km) 132/138bpm [712b/km] 31cal 84/86rpm 199/217W 11.13/11.3kmph Add a comment	0mi, 25:15 Cross - Yoga Add a comment 0.2mi, 13:14 Cross - Step Machine 500 steps 1) 0.27km - 13:13(48:57/km) 120/153bpm [5860b/km] 112/212rpm Add a comment 5.6mi, 20:47 Bike - General 1) 0km - 10:00(0/km) 132/137bpm [INFb/km] 102cal 2) 0km - 10:00(0/km) 128/132bpm [INFb/km] 94cal 3) 0km - 47(0/km) 118/122bpm [INFb/km] 6cal Add a comment 2.9mi, 20:05 Cross - Rowing - Indoor 1) 4.63km - 20:05(4:20/km) 281cal Add a comment 2.5mi, 21:35 Cross - Elliptical 1) 1km - 11:55(11:55/km) 122/133bpm [1455b/km] 137/140rpm 2) 0.84km - 9:39(11:33/km) 134/143bpm [1550b/km] 137/144rpm Add a comment	0mi, 30:03 Cross - Yoga Add a comment 2.5mi, 10:05 Bike - General 1) 0km - 10:00(0/km) 123/127bpm [INFb/km] 89cal 2) 0km - 5(0/km) 123/124bpm [INFb/km] 2cal Add a comment 0mi, 26:45 Cross - Step Machine 2251 steps Add a comment 5.6mi, 40:05 Cross - Rowing - Indoor 1) 9.02km - 40:05(4:27/km) 538cal Add a comment 6.5mi, 20:06 Bike - General 1) 0km - 10:00(0/km) 123/132bpm [INFb/km] 92cal 2) 0km - 10:00(0/km) 130/133bpm [INFb/km] 98cal 3) 0km - 6(0/km) 129/130bpm [INFb/km] 3cal Add a comment 2.5mi, 41:32 Cross - Elliptical 1) 1km - 11:23(11:23/km) 113/125bpm [1281b/km] 135/144rpm 2) 1km - 11:05(11:05/km) 128/133bpm [1413b/km] 138/142rpm 3) 1km - 10:53(10:53/km) 134/141bpm [1460b/km] 139/148rpm 4) 0.71km - 8:11(11:28/km) 133/143bpm [1523b/km] 138/160rpm Add a comment	0mi, 20:04 Cross - Yoga Add a comment	0mi, 31:02 Cross - Yoga Add a comment 3mi, 28:48 Run - General 1) 1km - 5:51(5:51/km) 131/135bpm [765b/km] 58cal 84/99rpm 195/214W 10.27/10.8kmph 2) 1km - 5:38(5:38/km) 134/139bpm [754b/km] 58cal 84/89rpm 200/220W 10.66/11.12kmph 3) 1km - 6:20(6:20/km) 139/145bpm [881b/km] 68cal 83/86rpm 203/229W 9.46/10.73kmph 4) 1km - 5:49(5:49/km) 138/143bpm [802b/km] 61cal 85/87rpm 196/214W 10.32/10.62kmph 5) 0.85km - 5:11(6:05/km) 137/143bpm [833b/km] 53cal 84/87rpm 193/224W 9.87/10.73kmph Add a comment 7.4mi, 1:08:41 Run - General 1) 0km - 5:38(0/km) 2) 0km - 5:38(0/km) 3) 0km - 5:54(0/km) 4) 0km - 5:46(0/km) 5) 0km - 5:47(0/km) 6) 0km - 5:43(0/km) 7) 0km - 5:39(0/km) 8) 0km - 5:31(0/km) 9) 0km - 5:54(0/km) 10) 0km - 5:54(0/km) 11) 0km - 6:06(0/km) 12) 0km - 5:11(0/km) Add a comment	0mi, 30:42 Cross - Yoga Add a comment 3.1mi, 29:58 Run - General 1) 1km - 5:44(5:44/km) 120/129bpm [688b/km] 50cal 84/90rpm 202/239W 10.47/11.88kmph 2) 1km - 5:44(5:44/km) 130/135bpm [745b/km] 56cal 84/86rpm 201/219W 10.47/10.91kmph 3) 1km - 6:09(6:09/km) 127/136bpm [781b/km] 57cal 83/86rpm 193/217W 9.76/11.09kmph 4) 1km - 6:00(6:00/km) 132/136bpm [791b/km] 56cal 83/86rpm 189/208W 10.01/10.66kmph 5) 1km - 6:10(6:10/km) 130/136bpm [802b/km] 53cal 83/90rpm 191/210W 9.73/10.4kmph 6) 0.03km - 12(6:54/km) 123/124bpm [849b/km] 10cal 80/82rpm 193/206W 8.67/10.26kmph Add a comment	3.6mi, 1:21:55 Walk - General 1) 1km - 12:26(12:26/km) 94/118bpm [1169b/km] 72cal 58/84rpm 4.82/9.61kmph 2) 1km - 11:03(11:03/km) 99/123bpm [1093b/km] 64cal 60/77rpm 5.43/7.13kmph 3) 1km - 12:05(12:05/km) 115/124bpm [1390b/km] 93cal 59/103rpm 4.96/5.69kmph 4) 1km - 23:25(23:25/km) 93/119bpm [2177b/km] 93cal 56/78rpm 2.56/9.68kmph 5) 1km - 13:10(13:10/km) 91/114bpm [1198b/km] 49cal 54/74rpm 4.56/6.26kmph 6) 0.83km - 9:46(11:47/km) 78/95bpm [918b/km] 20cal 56/57rpm 5.09/5.29kmph Add a comment 0mi, 38:43 Cross - Yoga Add a comment 0.8mi, 9:17 Run - General 1) 1km - 6:29(6:29/km) 133/147bpm [862b/km] 67cal 84/86rpm 192/224W 9.26/10.62kmph 2) 0.32km - 2:48(8:43/km) 152/158bpm [1324b/km] 37cal 81/84rpm 193/236W 6.89/8.82kmph Add a comment 3.1mi, 21:48 Run - Race 1) 1km - 4:13(4:13/km) 148/160bpm [625b/km] 51cal 90/106rpm 283/355W 14.21/18.25kmph 2) 1km - 4:23(4:23/km) 162/164bpm [710b/km] 63cal 89/90rpm 268/281W 13.69/14.22kmph 3) 1km - 4:24(4:24/km) 166/169bpm [731b/km] 64cal 89/91rpm 264/278W 13.62/13.97kmph 4) 1km - 4:24(4:24/km) 169/170bpm [744b/km] 66cal 90/91rpm 266/281W 13.62/14.22kmph 5) 1km - 4:12(4:12/km) 173/179bpm [726b/km] 64cal 91/94rpm 269/309W 14.31/16.16kmph 6) 0.02km - 11(8:16/km) 156/179bpm [1289b/km] 25cal 70/94rpm 245/319W 7.28/16.16kmph Add a comment 1.4mi, 14:27 Run - General 1) 1km - 6:06(6:06/km) 107/124bpm [653b/km] 46cal 81/89rpm 178/223W 9.84/12.1kmph 2) 1km - 6:34(6:34/km) 119/134bpm [782b/km] 55cal 78/90rpm 177/319W 9.13/16.88kmph 3) 0.17km - 1:47(10:45/km) 117/143bpm [1258b/km] 17cal 64/89rpm 123/290W 5.58/14.62kmph Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 23:20 Cross - Yoga Add a comment 8.7mi, 31:01 Bike - General 1) 0km - 10:00(0/km) 117/121bpm [INFb/km] 82cal 2) 0km - 10:00(0/km) 126/136bpm [INFb/km] 93cal 3) 0km - 10:00(0/km) 138/145bpm [INFb/km] 103cal 4) 0km - 1:01(0/km) 131/143bpm [INFb/km] 11cal Add a comment 5.6mi, 40:15 Cross - Rowing - Indoor 1) 9.02km - 40:15(4:28/km) 534cal Add a comment 4.2mi, 45:24 Run - Treadmill 1) 1km - 7:51(7:51/km) 114/132bpm [895b/km] 66cal 75/81rpm 7.64/9.29kmph 2) 1km - 6:42(6:42/km) 131/135bpm [878b/km] 68cal 81/81rpm 8.95/9.86kmph 3) 1km - 6:44(6:44/km) 132/136bpm [888b/km] 66cal 81/83rpm 8.91/9.07kmph 4) 1km - 6:46(6:46/km) 133/136bpm [900b/km] 65cal 81/82rpm 8.87/8.96kmph 5) 1km - 6:46(6:46/km) 134/137bpm [907b/km] 63cal 81/81rpm 8.86/9.04kmph 6) 1km - 6:46(6:46/km) 133/136bpm [899b/km] 61cal 81/82rpm 8.88/9.4kmph 7) 0.3km - 3:50(12:38/km) 110/128bpm [1390b/km] 19cal 60/78rpm 4.75/9.04kmph Add a comment 5mi, 42:04 Cross - Elliptical 1) 1km - 9:01(9:01/km) 112/127bpm [1009b/km] 135/160rpm 2) 1km - 8:49(8:49/km) 127/132bpm [1119b/km] 135/140rpm 3) 1km - 8:53(8:53/km) 131/137bpm [1165b/km] 135/142rpm 4) 1km - 8:45(8:45/km) 133/138bpm [1165b/km] 137/142rpm 5) 0.72km - 6:36(9:12/km) 133/143bpm [1220b/km] 137/184rpm Add a comment	0mi, 52:29 Cross - Yoga Add a comment	0mi, 5:14 Cross - Yoga Add a comment 6.3mi, 58:08 Run - General 1) 1km - 5:40(5:40/km) 115/126bpm [651b/km] 47cal 84/91rpm 206/237W 10.6/11.66kmph 2) 1km - 5:35(5:35/km) 127/133bpm [709b/km] 54cal 85/89rpm 208/231W 10.75/11.23kmph 3) 1km - 5:21(5:21/km) 129/133bpm [690b/km] 50cal 85/86rpm 208/230W 11.22/11.74kmph 4) 1km - 5:52(5:52/km) 133/136bpm [780b/km] 57cal 84/87rpm 209/262W 10.24/10.8kmph 5) 1km - 5:56(5:56/km) 134/140bpm [796b/km] 57cal 84/86rpm 203/229W 10.1/10.84kmph 6) 1km - 5:38(5:38/km) 131/137bpm [737b/km] 50cal 84/86rpm 200/222W 10.66/10.8kmph 7) 1km - 5:38(5:38/km) 134/138bpm [755b/km] 51cal 84/86rpm 202/234W 10.65/10.91kmph 8) 1km - 6:21(6:21/km) 135/139bpm [857b/km] 58cal 83/85rpm 203/246W 9.46/10.69kmph 9) 1km - 5:48(5:48/km) 134/139bpm [777b/km] 53cal 84/87rpm 196/247W 10.35/10.73kmph 10) 1km - 5:59(5:59/km) 133/139bpm [796b/km] 53cal 84/87rpm 199/232W 10.02/11.2kmph 11) 0.06km - 21(5:51/km) 133/134bpm [778b/km] 21cal 83/84rpm 203/211W 10.24/10.62kmph Add a comment	0mi, 24:27 Cross - Yoga Add a comment 0.1mi, 26:07 Cross - Step Machine 2151 steps Add a comment 2.2mi, 10:03 Bike - General 1) 0km - 10:00(0/km) 117/122bpm [INFb/km] 82cal 2) 0km - 3(0/km) 121/121bpm [INFb/km] 1cal Add a comment 5.6mi, 40:06 Cross - Rowing - Indoor 1) 9.02km - 40:06(4:27/km) 536cal Add a comment 3.8mi, 41:37 Run - Treadmill 1) 1km - 8:07(8:07/km) 110/131bpm [893b/km] 64cal 72/81rpm 7.39/11.12kmph 2) 1km - 5:34(5:34/km) 131/135bpm [729b/km] 58cal 81/81rpm 10.78/11.92kmph 3) 1km - 5:37(5:37/km) 133/135bpm [746b/km] 56cal 81/82rpm 10.69/11.16kmph 4) 1km - 5:37(5:37/km) 134/138bpm [753b/km] 57cal 81/82rpm 10.68/12.1kmph 5) 1km - 5:38(5:38/km) 134/137bpm [755b/km] 55cal 81/82rpm 10.65/10.84kmph 6) 1km - 8:39(8:39/km) 131/138bpm [1134b/km] 76cal 68/81rpm 6.93/10.98kmph 7) 0.11km - 2:25(22:18/km) 106/119bpm [2364b/km] 12cal 52/73rpm 2.69/4kmph Add a comment 5mi, 45:38 Cross - Elliptical 1) 1km - 9:14(9:14/km) 115/131bpm [1065b/km] 134/142rpm 2) 1km - 13:05(13:05/km) 117/136bpm [1532b/km] 134/148rpm 3) 1km - 8:30(8:30/km) 138/142bpm [1172b/km] 140/148rpm 4) 1km - 8:10(8:10/km) 139/146bpm [1137b/km] 144/148rpm 5) 0.73km - 6:38(9:04/km) 136/143bpm [1235b/km] 139/148rpm Add a comment	0mi, 28:11 Cross - Yoga Add a comment 6.2mi, 59:12 Run - General 1) 1km - 5:46(5:46/km) 120/133bpm [692b/km] 51cal 85/87rpm 201/240W 10.4/12.35kmph 2) 1km - 5:43(5:43/km) 128/133bpm [732b/km] 54cal 85/86rpm 201/219W 10.49/10.98kmph 3) 1km - 5:33(5:33/km) 127/133bpm [705b/km] 52cal 84/87rpm 200/222W 10.8/11.16kmph 4) 1km - 6:05(6:05/km) 130/133bpm [790b/km] 55cal 84/89rpm 199/221W 9.87/10.33kmph 5) 1km - 6:02(6:02/km) 131/136bpm [791b/km] 54cal 83/88rpm 197/210W 9.94/10.22kmph 6) 1km - 5:49(5:49/km) 129/134bpm [750b/km] 49cal 84/85rpm 193/217W 10.31/10.51kmph 7) 1km - 5:40(5:40/km) 132/137bpm [749b/km] 51cal 84/86rpm 198/218W 10.58/10.69kmph 8) 1km - 6:14(6:14/km) 137/146bpm [853b/km] 62cal 84/85rpm 207/243W 9.63/10.73kmph 9) 1km - 5:45(5:45/km) 136/144bpm [783b/km] 53cal 84/87rpm 197/218W 10.43/10.66kmph 10) 1km - 6:19(6:19/km) 132/142bpm [834b/km] 55cal 82/90rpm 188/226W 9.49/13.28kmph 11) 0.04km - 15(7:14/km) 128/129bpm [926b/km] 20cal 80/83rpm 196/211W 8.31/9.97kmph Add a comment	0mi, 31:58 Cross - Yoga Add a comment	0mi, 26:22 Cross - Yoga Add a comment 0.3mi, 27:40 Cross - Step Machine 2101 steps 1) 0.47km - 27:39(58:42/km) 149/160bpm [8765b/km] 87/140rpm Add a comment 4.4mi, 14:51 Bike - General 1) 0km - 10:00(0/km) 127/134bpm [INFb/km] 96cal 2) 0km - 4:51(0/km) 126/131bpm [INFb/km] 52cal Add a comment 6.2mi, 44:54 Cross - Rowing - Indoor 1) 10.02km - 44:54(4:29/km) 591cal Add a comment 4.4mi, 46:02 Run - Treadmill 1) 1km - 7:20(7:20/km) 109/127bpm [799b/km] 57cal 72/80rpm 8.19/10.8kmph 2) 1km - 5:51(5:51/km) 127/129bpm [744b/km] 58cal 81/82rpm 10.25/10.48kmph 3) 1km - 5:48(5:48/km) 128/131bpm [743b/km] 54cal 81/81rpm 10.34/10.58kmph 4) 1km - 5:50(5:50/km) 129/133bpm [753b/km] 55cal 81/81rpm 10.29/10.58kmph 5) 1km - 5:50(5:50/km) 129/132bpm [752b/km] 52cal 80/81rpm 10.3/10.94kmph 6) 1km - 5:47(5:47/km) 131/133bpm [757b/km] 52cal 80/81rpm 10.39/10.69kmph 7) 1km - 8:01(8:01/km) 128/132bpm [1027b/km] 65cal 69/81rpm 7.48/11.95kmph 8) 0.07km - 1:35(23:21/km) 121/126bpm [2826b/km] 13cal 54/60rpm 2.57/5.69kmph Add a comment 5mi, 41:38 Cross - Elliptical 1) 1km - 9:42(9:42/km) 110/125bpm [1064b/km] 135/140rpm 2) 1km - 9:22(9:22/km) 125/131bpm [1172b/km] 137/144rpm 3) 1km - 8:53(8:53/km) 132/137bpm [1170b/km] 139/148rpm 4) 1km - 9:00(9:00/km) 134/137bpm [1204b/km] 140/144rpm 5) 0.45km - 4:40(10:22/km) 130/136bpm [1348b/km] 136/144rpm Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
0mi, 36:01 Cross - Yoga Add a comment 13.3mi, 2:10:26 Run - General 1) 1km - 5:43(5:43/km) 118/131bpm [675b/km] 50cal 84/87rpm 201/235W 10.48/11.09kmph 2) 1km - 5:45(5:45/km) 128/132bpm [736b/km] 55cal 83/86rpm 201/225W 10.44/10.91kmph 3) 1km - 5:40(5:40/km) 128/132bpm [725b/km] 52cal 83/86rpm 198/227W 10.59/11.23kmph 4) 1km - 6:04(6:04/km) 131/135bpm [795b/km] 58cal 83/87rpm 198/225W 9.89/10.3kmph 5) 1km - 6:05(6:05/km) 131/135bpm [798b/km] 54cal 83/84rpm 197/214W 9.85/10.3kmph 6) 1km - 6:27(6:27/km) 130/134bpm [839b/km] 57cal 82/84rpm 193/218W 9.3/9.72kmph 7) 1km - 5:48(5:48/km) 130/135bpm [754b/km] 50cal 83/85rpm 189/225W 10.35/10.76kmph 8) 1km - 5:47(5:47/km) 129/132bpm [746b/km] 48cal 83/84rpm 197/225W 10.38/10.87kmph 9) 1km - 5:46(5:46/km) 130/137bpm [750b/km] 50cal 83/85rpm 196/217W 10.39/10.69kmph 10) 1km - 6:21(6:21/km) 131/135bpm [833b/km] 56cal 82/85rpm 196/222W 9.44/10.58kmph 11) 1km - 6:02(6:02/km) 135/143bpm [815b/km] 56cal 83/85rpm 193/220W 9.94/10.69kmph 12) 1km - 6:07(6:07/km) 130/138bpm [795b/km] 51cal 83/85rpm 192/223W 9.82/10.76kmph 13) 1km - 8:27(8:27/km) 123/136bpm [1040b/km] 60cal 79/89rpm 168/230W 7.1/11.12kmph 14) 1km - 6:04(6:04/km) 128/134bpm [776b/km] 48cal 84/84rpm 192/217W 9.9/10.73kmph 15) 1km - 5:45(5:45/km) 127/132bpm [730b/km] 46cal 83/84rpm 190/220W 10.44/10.73kmph 16) 1km - 6:13(6:13/km) 133/139bpm [827b/km] 55cal 83/85rpm 193/219W 9.64/10.19kmph 17) 1km - 6:04(6:04/km) 134/138bpm [813b/km] 53cal 83/86rpm 192/214W 9.89/10.22kmph 18) 1km - 5:50(5:50/km) 131/136bpm [765b/km] 49cal 84/87rpm 193/214W 10.27/10.55kmph 19) 1km - 6:01(6:01/km) 134/142bpm [806b/km] 56cal 83/85rpm 199/239W 9.97/10.58kmph 20) 1km - 6:22(6:22/km) 140/145bpm [891b/km] 63cal 83/86rpm 191/221W 9.43/10.4kmph 21) 1km - 6:09(6:09/km) 139/146bpm [856b/km] 60cal 83/85rpm 194/230W 9.75/10.12kmph 22) 0.33km - 1:54(5:41/km) 134/138bpm [762b/km] 29cal 84/85rpm 191/212W 10.56/10.8kmph Add a comment	0mi, 19:47 Cross - Yoga Add a comment 3.1mi, 29:46 Run - General 1) 1km - 5:52(5:52/km) 118/129bpm [693b/km] 51cal 84/89rpm 199/262W 10.22/11.48kmph 2) 1km - 5:51(5:51/km) 127/132bpm [743b/km] 56cal 84/85rpm 197/243W 10.25/10.73kmph 3) 1km - 6:02(6:02/km) 126/134bpm [760b/km] 53cal 83/86rpm 199/232W 9.95/11.2kmph 4) 1km - 5:53(5:53/km) 131/135bpm [770b/km] 55cal 83/85rpm 197/233W 10.21/10.69kmph 5) 1km - 5:58(5:58/km) 131/137bpm [781b/km] 53cal 83/86rpm 198/227W 10.07/11.09kmph 6) 0.03km - 11(6:03/km) 129/129bpm [781b/km] 19cal 84/84rpm 211/218W 9.87/10.91kmph Add a comment	0mi, 30:14 Cross - Yoga Add a comment 7.8mi, 1:13:56 Run - General 1) 1km - 5:53(5:53/km) 113/125bpm [665b/km] 47cal 84/88rpm 196/228W 10.2/11.2kmph 2) 1km - 5:44(5:44/km) 125/130bpm [716b/km] 54cal 85/87rpm 201/225W 10.48/10.87kmph 3) 1km - 5:29(5:29/km) 125/132bpm [686b/km] 50cal 84/88rpm 203/223W 10.93/11.63kmph 4) 1km - 5:56(5:56/km) 134/140bpm [794b/km] 59cal 84/86rpm 205/233W 10.12/10.51kmph 5) 1km - 5:49(5:49/km) 135/138bpm [786b/km] 56cal 84/85rpm 203/219W 10.31/10.58kmph 6) 1km - 6:10(6:10/km) 137/144bpm [844b/km] 60cal 84/86rpm 205/249W 9.74/10.48kmph 7) 1km - 7:51(7:51/km) 154/167bpm [1208b/km] 96cal 81/84rpm 202/263W 7.65/9.43kmph 8) 1km - 5:49(5:49/km) 138/150bpm [803b/km] 53cal 83/85rpm 195/225W 10.31/11.3kmph 9) 1km - 6:17(6:17/km) 143/152bpm [898b/km] 62cal 84/86rpm 200/236W 9.56/11.3kmph 10) 1km - 5:12(5:12/km) 134/142bpm [697b/km] 42cal 85/88rpm 197/240W 11.54/13.72kmph 11) 1km - 5:15(5:15/km) 136/141bpm [714b/km] 47cal 85/87rpm 205/266W 11.43/12.31kmph 12) 1km - 5:37(5:37/km) 140/145bpm [787b/km] 53cal 85/87rpm 211/287W 10.67/11.63kmph 13) 0.55km - 2:54(5:19/km) 136/139bpm [722b/km] 51cal 85/88rpm 205/221W 11.3/11.52kmph Add a comment	0mi, 19:16 Cross - Yoga Add a comment 0.3mi, 27:55 Cross - Step Machine 2151 steps 1) 0.46km - 27:55(1:00:18/km) 157/171bpm [9450b/km] 88/152rpm Add a comment 4.3mi, 15:01 Bike - General 1) 0km - 10:00(0/km) 127/135bpm [INFb/km] 94cal 2) 0km - 5:01(0/km) 132/137bpm [INFb/km] 56cal Add a comment 6.2mi, 44:37 Cross - Rowing - Indoor 1) 10.01km - 44:37(4:27/km) 595cal Add a comment 4.6mi, 48:09 Run - Treadmill 1) 1km - 7:12(7:12/km) 114/129bpm [820b/km] 60cal 72/81rpm 8.34/11.27kmph 2) 1km - 5:29(5:29/km) 131/135bpm [717b/km] 54cal 81/81rpm 10.96/11.23kmph 3) 1km - 5:38(5:38/km) 133/135bpm [748b/km] 55cal 81/83rpm 10.67/11.05kmph 4) 1km - 5:33(5:33/km) 135/139bpm [749b/km] 56cal 81/81rpm 10.82/11.02kmph 5) 1km - 5:32(5:32/km) 135/138bpm [748b/km] 54cal 81/82rpm 10.83/11.34kmph 6) 1km - 5:31(5:31/km) 136/138bpm [749b/km] 52cal 81/82rpm 10.89/12.64kmph 7) 1km - 6:21(6:21/km) 136/142bpm [862b/km] 59cal 78/82rpm 9.46/11.02kmph 8) 0.47km - 6:55(14:41/km) 127/140bpm [1865b/km] 57cal 56/61rpm 4.09/5.58kmph Add a comment 5.3mi, 45:05 Cross - Elliptical 1) 1km - 10:24(10:24/km) 115/129bpm [1192b/km] 136/152rpm 2) 1km - 10:00(10:00/km) 132/139bpm [1319b/km] 137/144rpm 3) 1km - 10:01(10:01/km) 140/146bpm [1397b/km] 138/142rpm 4) 1km - 10:37(10:37/km) 134/142bpm [1424b/km] 136/142rpm 5) 0.37km - 4:02(11:01/km) 129/131bpm [1418b/km] 136/144rpm Add a comment	0.6mi, 18:21 Walk - General 1) 1km - 17:54(17:54/km) 98/136bpm [1754b/km] 115cal 47/82rpm 3.35/6.41kmph 2) 0.01km - 28(1:05:29/km) 118/119bpm [7726b/km] 26cal 70/78rpm 0.92/3.38kmph Add a comment 0mi, 11:44 Cross - Yoga Add a comment 3.1mi, 28:42 Run - General 1) 1km - 5:40(5:40/km) 114/126bpm [646b/km] 45cal 85/90rpm 204/237W 10.59/11.48kmph 2) 1km - 5:37(5:37/km) 126/132bpm [708b/km] 52cal 85/87rpm 206/226W 10.67/11.12kmph 3) 1km - 5:53(5:53/km) 125/133bpm [735b/km] 52cal 84/88rpm 204/247W 10.2/11.59kmph 4) 1km - 5:39(5:39/km) 134/142bpm [757b/km] 55cal 85/87rpm 205/225W 10.62/11.12kmph 5) 1km - 5:40(5:40/km) 135/143bpm [766b/km] 54cal 85/88rpm 207/236W 10.58/11.66kmph 6) 0.03km - 12(6:34/km) 131/132bpm [859b/km] 25cal 85/85rpm 208/214W 9.16/11.09kmph Add a comment	0mi, 6:17 Cross - Yoga Add a comment 0.8mi, 15:20 Walk - General 1) 1km - 13:22(13:22/km) 95/115bpm [1270b/km] 76cal 56/77rpm 4.49/7.88kmph 2) 0.2km - 1:58(9:43/km) 92/99bpm [893b/km] 11cal 56/59rpm 6.18/7.13kmph Add a comment	3.1mi, 30:09 Run - General 1) 1km - 5:53(5:53/km) 122/131bpm [717b/km] 52cal 84/86rpm 197/229W 10.21/11.02kmph 2) 1km - 6:00(6:00/km) 130/134bpm [779b/km] 58cal 84/85rpm 195/221W 10.01/10.8kmph 3) 1km - 6:14(6:14/km) 129/138bpm [803b/km] 58cal 83/86rpm 190/222W 9.64/10.51kmph 4) 1km - 5:57(5:57/km) 135/141bpm [803b/km] 58cal 84/85rpm 193/236W 10.09/10.33kmph 5) 1km - 5:56(5:56/km) 135/141bpm [801b/km] 55cal 84/86rpm 199/235W 10.12/10.84kmph 6) 0.02km - 11(7:18/km) 132/132bpm [963b/km] 15cal 83/84rpm 203/206W 8.24/10.73kmph Add a comment 0mi, 21:55 Cross - Yoga Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
0mi, 17:51 Cross - Yoga Add a comment 16.2mi, 2:37:06 Run - General 1) 1km - 5:49(5:49/km) 115/128bpm [670b/km] 46cal 84/87rpm 200/227W 10.3/11.2kmph 2) 1km - 5:52(5:52/km) 122/128bpm [716b/km] 52cal 84/86rpm 197/217W 10.22/10.73kmph 3) 1km - 5:46(5:46/km) 120/127bpm [693b/km] 45cal 84/86rpm 194/219W 10.39/10.84kmph 4) 1km - 6:05(6:05/km) 126/129bpm [766b/km] 53cal 84/86rpm 197/225W 9.87/10.15kmph 5) 1km - 5:58(5:58/km) 127/132bpm [758b/km] 49cal 84/86rpm 199/214W 10.05/10.37kmph 6) 1km - 6:19(6:19/km) 129/133bpm [815b/km] 52cal 84/86rpm 198/228W 9.49/10.01kmph 7) 1km - 5:37(5:37/km) 126/133bpm [708b/km] 45cal 84/86rpm 193/220W 10.68/10.84kmph 8) 1km - 6:14(6:14/km) 127/136bpm [792b/km] 51cal 82/85rpm 190/227W 9.62/11.74kmph 9) 1km - 5:58(5:58/km) 123/130bpm [735b/km] 42cal 82/86rpm 193/229W 10.05/11.74kmph 10) 1km - 6:24(6:24/km) 129/134bpm [825b/km] 54cal 83/86rpm 200/226W 9.38/10.76kmph 11) 1km - 6:01(6:01/km) 131/138bpm [788b/km] 52cal 84/86rpm 190/210W 9.98/10.3kmph 12) 1km - 6:01(6:01/km) 130/135bpm [782b/km] 50cal 84/86rpm 195/217W 9.98/10.94kmph 13) 1km - 6:07(6:07/km) 130/135bpm [795b/km] 52cal 83/86rpm 196/217W 9.82/10.66kmph 14) 1km - 5:55(5:55/km) 128/132bpm [757b/km] 47cal 83/86rpm 192/210W 10.15/10.44kmph 15) 1km - 5:55(5:55/km) 132/141bpm [782b/km] 51cal 84/88rpm 195/222W 10.13/10.8kmph 16) 1km - 5:52(5:52/km) 133/138bpm [780b/km] 50cal 84/85rpm 198/214W 10.23/10.73kmph 17) 1km - 5:41(5:41/km) 130/137bpm [739b/km] 46cal 84/86rpm 194/222W 10.56/10.94kmph 18) 1km - 6:07(6:07/km) 136/139bpm [832b/km] 57cal 83/86rpm 198/230W 9.81/10.37kmph 19) 1km - 6:00(6:00/km) 137/140bpm [822b/km] 55cal 84/86rpm 197/220W 10/10.69kmph 20) 1km - 6:26(6:26/km) 137/141bpm [882b/km] 59cal 83/86rpm 192/220W 9.32/10.26kmph 21) 1km - 5:54(5:54/km) 134/139bpm [790b/km] 52cal 83/87rpm 186/221W 10.18/10.58kmph 22) 1km - 5:54(5:54/km) 135/140bpm [796b/km] 51cal 84/86rpm 194/217W 10.18/10.94kmph 23) 1km - 5:54(5:54/km) 134/138bpm [790b/km] 50cal 84/86rpm 190/216W 10.18/10.66kmph 24) 1km - 6:33(6:33/km) 137/144bpm [896b/km] 62cal 83/85rpm 196/221W 9.17/10.66kmph 25) 1km - 6:14(6:14/km) 139/144bpm [866b/km] 59cal 84/85rpm 185/200W 9.63/9.9kmph 26) 1km - 6:22(6:22/km) 137/143bpm [871b/km] 57cal 83/86rpm 186/210W 9.44/10.19kmph 27) 0.02km - 9(8:09/km) 133/134bpm [1085b/km] 30cal 82/83rpm 190/193W 7.32/9.97kmph Add a comment	0mi, 18:38 Cross - Yoga Add a comment	0mi, 34:31 Cross - Yoga Add a comment 7.8mi, 1:15:45 Run - General 1) 1km - 5:40(5:40/km) 121/131bpm [686b/km] 50cal 85/88rpm 206/260W 10.58/13.1kmph 2) 1km - 5:43(5:43/km) 129/134bpm [737b/km] 56cal 84/89rpm 205/231W 10.5/11.16kmph 3) 1km - 5:35(5:35/km) 128/132bpm [714b/km] 51cal 84/87rpm 201/239W 10.76/11.77kmph 4) 1km - 6:01(6:01/km) 133/138bpm [801b/km] 57cal 84/88rpm 200/233W 9.96/10.55kmph 5) 1km - 5:53(5:53/km) 135/138bpm [794b/km] 57cal 84/86rpm 201/217W 10.2/10.44kmph 6) 1km - 6:22(6:22/km) 136/140bpm [867b/km] 59cal 83/86rpm 199/232W 9.42/10.19kmph 7) 1km - 8:25(8:25/km) 148/158bpm [1246b/km] 92cal 80/84rpm 186/245W 7.12/9.22kmph 8) 1km - 5:56(5:56/km) 135/140bpm [802b/km] 52cal 84/85rpm 191/217W 10.1/10.8kmph 9) 1km - 6:28(6:28/km) 139/147bpm [898b/km] 60cal 83/86rpm 195/235W 9.29/11.23kmph 10) 1km - 5:32(5:32/km) 131/135bpm [724b/km] 43cal 84/90rpm 188/247W 10.85/13.61kmph 11) 1km - 5:26(5:26/km) 133/139bpm [723b/km] 44cal 84/87rpm 196/251W 11.03/12.28kmph 12) 1km - 5:54(5:54/km) 137/142bpm [808b/km] 52cal 84/86rpm 199/253W 10.17/10.94kmph 13) 0.52km - 2:49(5:29/km) 134/139bpm [734b/km] 38cal 85/87rpm 200/212W 10.95/11.41kmph Add a comment	0mi, 16:06 Cross - Yoga Add a comment 0.2mi, 30:50 Cross - Step Machine 2501 steps 1) 0.31km - 30:49(1:40:03/km) 156/173bpm [15563b/km] 92/140rpm Add a comment 2.5mi, 10:02 Bike - General 1) 0km - 10:00(0/km) 117/123bpm [INFb/km] 82cal 2) 0km - 2(0/km) 112/112bpm [INFb/km] 1cal Add a comment 6.2mi, 44:51 Cross - Rowing - Indoor 1) 10.01km - 44:51(4:29/km) 590cal Add a comment 5mi, 51:12 Run - Treadmill 1) 1km - 6:58(6:58/km) 116/130bpm [809b/km] 58cal 75/81rpm 8.61/11.05kmph 2) 1km - 5:41(5:41/km) 130/135bpm [739b/km] 57cal 81/82rpm 10.56/12.1kmph 3) 1km - 5:43(5:43/km) 131/134bpm [750b/km] 57cal 81/82rpm 10.49/11.84kmph 4) 1km - 5:44(5:44/km) 131/133bpm [752b/km] 53cal 81/82rpm 10.45/10.73kmph 5) 1km - 5:50(5:50/km) 135/138bpm [787b/km] 56cal 81/83rpm 10.3/10.91kmph 6) 1km - 5:47(5:47/km) 135/138bpm [781b/km] 54cal 81/82rpm 10.38/10.62kmph 7) 1km - 5:49(5:49/km) 135/138bpm [785b/km] 54cal 81/83rpm 10.32/10.51kmph 8) 0.97km - 9:40(9:58/km) 133/137bpm [1327b/km] 86cal 66/82rpm 6.02/10.84kmph Add a comment 5.3mi, 45:16 Cross - Elliptical 1) 1km - 11:47(11:47/km) 114/131bpm [1345b/km] 136/140rpm 2) 1km - 11:07(11:07/km) 132/142bpm [1471b/km] 138/144rpm 3) 1km - 11:33(11:33/km) 134/141bpm [1547b/km] 138/144rpm 4) 0.88km - 10:49(12:14/km) 133/142bpm [1630b/km] 138/166rpm Add a comment	6.2mi, 1:00:01 Run - Recovery Run 1) 1km - 5:51(5:51/km) 124/135bpm [724b/km] 53cal 84/88rpm 199/273W 10.27/11.74kmph 2) 1km - 5:56(5:56/km) 132/137bpm [783b/km] 60cal 84/86rpm 197/233W 10.12/10.73kmph 3) 1km - 5:46(5:46/km) 129/137bpm [744b/km] 54cal 84/87rpm 193/228W 10.4/10.87kmph 4) 1km - 6:09(6:09/km) 135/138bpm [830b/km] 59cal 84/87rpm 194/238W 9.76/10.04kmph 5) 1km - 6:02(6:02/km) 135/139bpm [815b/km] 58cal 84/85rpm 198/239W 9.94/10.19kmph 6) 1km - 5:48(5:48/km) 133/141bpm [771b/km] 50cal 84/87rpm 196/251W 10.35/12.89kmph 7) 1km - 5:44(5:44/km) 132/138bpm [756b/km] 49cal 84/86rpm 197/236W 10.48/10.84kmph 8) 1km - 6:27(6:27/km) 135/142bpm [871b/km] 60cal 83/85rpm 202/251W 9.3/10.73kmph 9) 1km - 5:58(5:58/km) 134/139bpm [798b/km] 52cal 84/88rpm 198/612W 10.07/10.3kmph 10) 1km - 6:05(6:05/km) 133/141bpm [810b/km] 53cal 84/86rpm 209/613W 9.86/10.73kmph 11) 0.05km - 17(6:07/km) 131/132bpm [802b/km] 27cal 84/85rpm 182/223W 9.82/10.08kmph Add a comment 0mi, 30:03 Cross - Yoga Add a comment	0mi, 35:21 Cross - Yoga Add a comment	-

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