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KelP
F40 Greater Manchester

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Races
149
Miles
19996
Miles
1617
Miles
29430
Miles
135
WAVA
66.69%
5k
22:58
10k
44:39
10M
1:19:01
Half
1:42:43
Mara
3:40:24
50k
5:09:03
20k
38:02
40k
1:25:39
56M
3:05:01
750m
12:36
1500m
24:01
3km
55:36
5km
1:43:17
10km
2:55:52

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Recent Training
6th Dec	Pool	0.1mi	2:00
6th Dec	Pool	0.3mi	9:52
6th Dec	Pool	0.3mi	9:47
6th Dec	General	13.2mi	48:06
5th Dec	Core	0mi	24:30

Planned Races
ABP Southampton Marathon	7th Apr

12 Month Benchmarks	Run	Bike
Mile	7:48	1:12
5k	24:53	4:27
5mi	40:48	8:28
10k	52:47	17:54
10mi	1:25:12	36:12
Half	2:00:45	49:47
20mi	3:18:57	1:13:02
Mara	4:25:51	1:41:34

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Best Times
Best WAVA

Dist	Races	2005	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2022	2023	PB	WB
5km	16									23:40 62.66		24:42 60.43	24:35 61.25	24:42 61.28	26:23 57.70	23:40 7:37/mi	62.66
10km	36	50:06 59.31		47:03 63.17	51:15 58.04	44:39 66.69		47:47 62.54			51:41 58.33		48:58 62.70	49:58 61.80	50:29 61.55	44:39 7:11/mi	66.69
7mi	2												1:00:21 57.63	58:25 59.88		58:25 8:21/mi	59.88
15km	1									1:28:20 52.05						1:28:20 9:29/mi	52.05
10mi	8			1:22:29 59.41	1:20:42 60.72		1:19:01 62.12			1:27:45 56.30			1:21:25 61.96			1:19:01 7:54/mi	62.12
13.1mi	21	1:48:18 59.53		1:49:04 59.12		1:42:43 62.79			1:52:02 57.79	1:51:30 58.21			1:48:48 60.87	1:57:26 56.72	1:51:35 60.08	1:42:43 7:50/mi	62.79
26.2km	2			2:16:55 59.36												2:16:55 8:25/mi	59.36
30km	2			3:19:28 47.00		3:17:09 47.55										3:17:09 10:35/mi	47.55
26.2mi	31		4:01:53 55.38	3:56:57 56.54	3:54:57 57.02	3:40:24 60.78				4:07:22 54.26	3:49:07 58.70	4:24:10 51.05		4:06:09 55.75	4:27:41 51.58	3:40:24 8:25/mi	60.78
29.3mi	2				5:02:59 50.32											5:02:59 10:20/mi	50.32
50km	2				5:09:03 52.74									5:17:06 52.66		5:09:03 9:57/mi	52.74

Date	Planned Races			Distance
7 Apr	ABP Southampton Marathon Confirmed			26.2mi
2023		Result	WAVA	Distance
8 Oct	MBNA Chester Marathon SB	4:27:41	51.58	26.2mi
30 Sep	Burnage parkrun SB	26:23	57.70	5km
24 Sep	Berlin Marathon	4:31:18	50.90	26.2mi
9 Sep	Burnage parkrun	28:43	53.01	5km
2 Sep	Alexandra parkrun, Moss Side	30:08	50.52	5km
26 Aug	Philips Park parkrun	37:13	40.91	5km
25 Jun	Waterford Viking Half Marathon	2:06:35	52.96	13.1mi
15 Jun	Tour of Tameside: X-Trail 10km	58:37	53.01	10km
10 Jun	Tatton 10K	57:30	54.04	10km
27 May	Coventry parkrun	32:33	46.77	5km
7 May	Alderley Edge Bypass 10k	54:31	57.00	10km
1 May	Milton Keynes marathon	4:38:52	49.52	26.2mi
16 Apr	Manchester Marathon	4:28:32	51.42	26.2mi
7 Apr	Salford 10k SB	50:29	61.55	10km
18 Mar	Mother's Day 10KM	52:50	58.82	10km
5 Mar	Cambridge Half Marathon SB	1:51:35	60.08	13.1mi
11 Feb	Tatton 10K	1:03:05	49.26	10km
7 Jan	Tatton 10K	1:04:08	48.45	10km
2022		Result	WAVA	Distance
27 Nov	Wilmslow Festive 10K	1:03:00	49.02	10km
30 Oct	Dublin Marathon	4:21:09	52.55	26.2mi
9 Oct	Manchester Half Marathon	2:16:06	48.94	13.1mi
21 Aug	Two Tunnels 50km SB	5:17:06	52.66	50km
14 Aug	Newark Half Marathon	1:59:35	55.70	13.1mi
6 Aug	Bedworth parkrun	29:46	50.85	5km
31 Jul	Salford Triathlon	29:42 / 1:25:39 / 55:18	0.00	1.5km/40km/10km
16 Jul	Tatton 10k July	1:07:18	45.89	10km
14 Jul	Airport City Manchester Sale Sizzler 2 SB	24:42	61.28	5km
10 Jul	Wilmslow Summer 10K	1:02:10	49.67	10km
2 Jul	Newark parkrun	25:13	60.02	5km
30 Jun	Warrington Road Runners 10k	1:06:00	46.79	10km
26 Jun	The Snickerthon		0.00	26.2mi
19 Jun	Tour of Tameside: Hyde 7 PB	58:25	59.88	7mi
18 Jun	Tour of Tameside: The Hero Half Marathon	1:58:51	56.05	13.1mi
17 Jun	Tour of Tameside: Hell on The Fell	58:35	50.84	6mi
16 Jun	Tour of Tameside: X-Trail 10km	55:14	55.91	10km
12 Jun	Potters 'Arf Marathon SB	1:57:26	56.72	13.1mi
11 Jun	Tatton Park 10k	52:45	58.54	10km
1 Jun	Chase The Sun Tatton Park 10k	1:02:19	49.55	10km
22 May	Solway Coast Marathon SB	4:06:09	55.75	26.2mi
21 May	Carlisle parkrun	30:50	49.09	5km
4 May	Chase The Sun Tatton Park 10k	1:04:34	47.83	10km
3 Apr	Manchester Marathon	4:20:56	52.59	26.2mi
13 Feb	Valentines 10K	1:02:52	49.12	10km
22 Jan	The Cinder Track parkrun, Whitby	33:12	45.59	5km
8 Jan	RunThrough Tatton Park 10k January SB	49:58	61.80	10km
2021		Result	WAVA	Distance
12 Dec	Stockport 10	1:23:12	60.63	10mi
11 Dec	Tatton Park 10k	49:36	61.90	10km
28 Nov	Wilmslow Festive 10K	49:04	62.57	10km
21 Nov	Morecambe Festival of Running 10 Mile SB	1:21:25	61.96	10mi
7 Nov	Lancaster Half Marathon SB	1:48:48	60.87	13.1mi
6 Nov	Congleton parkrun SB	24:35	61.25	5km
24 Oct	Leeds Abbey Dash	1:07:06	45.76	10km
17 Oct	Knutsford 10K	49:40	61.82	10km
16 Oct	Cheshire 10k	1:02:57	48.77	10km
10 Oct	Morecambe 10K SB	48:58	62.70	10km
9 Oct	Tatton Park 10k	49:45	61.71	10km
3 Oct	Congleton Half Marathon	1:53:30	58.35	13.1mi
26 Sep	Potters 'Arf Marathon	1:57:23	56.42	13.1mi
12 Sep	Wilmslow Half Marathon	1:50:35	59.89	13.1mi
11 Sep	Tatton Park 10k	50:29	60.82	10km
4 Sep	Seaton parkrun	29:42	50.70	5km
29 Aug	Chorley 10K	51:54	59.16	10km
22 Aug	Birchwood 10k	50:41	60.58	10km
1 Aug	Hyde 7 SB	1:00:21	57.63	7mi
30 Jul	Hell on The Fell	1:00:26	49.00	6mi
29 Jul	X-Trail 10km	54:23	56.46	10km
2018		Result	WAVA	Distance
29 Dec	Newark parkrun SB	24:42	60.43	5km
23 Dec	Portsmouth Coastal Waterside Marathon SB	4:24:10	51.05	26.2mi
2017		Result	WAVA	Distance
29 Oct	Dublin Marathon	4:17:28	52.24	26.2mi
1 May	Milton Keynes Marathon	4:10:46	53.63	26.2mi
23 Apr	Bolton 10K SB	51:41	58.33	10km
2 Apr	Greater Manchester Marathon SB	3:49:07	58.70	26.2mi
2016		Result	WAVA	Distance
31 Dec	Newark parkrun PB	23:40	62.66	5km
4 Dec	Stockport 10		0.00	10mi
30 Jul	Meerbrook 15k PB	1:28:20	52.05	15km
3 Jul	Potteries Marathon SB	4:07:22	54.26	26.2mi
12 Jun	Potters 'Arf Marathon SB	1:51:30	58.21	13.1mi
8 Jun	Otley 10 SB	1:27:45	56.30	10mi
29 May	Buxton half marathon	1:59:42	54.22	13.1mi
23 Apr	Newark parkrun	25:27	58.13	5km
26 Mar	Newark parkrun	25:05	58.98	5km
2015		Result	WAVA	Distance
27 Sep	Macclesfield Half Marathon SB	1:52:02	57.79	13.1mi
23 Aug	Rochdale Half Marathon	1:59:55	53.99	13.1mi
19 Jul	MK TRI	24:36 / 1:29:20 / 50:15	0.00	1500metres/40km/10km
2014		Result	WAVA	Distance
20 Sep	Ironman 70.3 Lanzarote	31:12 / 3:31:53 / 2:09:41	0.00	1.9km/56miles/13.1miles
1 Jun	Outlaw Half	31:46 / 3:05:01 / 2:01:30	0.00	1.2miles/56miles/13.1miles
20 Apr	Crewe 10k SB	47:47	62.54	10km
2013		Result	WAVA	Distance
8 Dec	Stockport 10 PB	1:19:01	62.12	10mi
8 Sep	Challenge Henley	/ /	0.00	2.4miles/112miles/26.2miles
28 Jul	MK TRI	24:01 / 1:37:53 / 50:55	0.00	1500metres/40km/10km
27 May	speedo open water swim series - eton 10km	3:13:04	0.00	10km
2012		Result	WAVA	Distance
10 Nov	Ironman 70.3 Lanzarote	31:13 / 3:51:55 / 2:10:57	0.00	1.9km/56miles/13.1miles
19 Aug	Belper Rugby Rover PB	3:17:09	47.55	30km
1 Jul	Outlaw (Iron distance) Triathlon	1:04:45 / 6:54:46 / 5:27:44	0.00	2.4miles/112miles/26.2miles
27 May	speedo open water swim series - eton 10km	2:55:52	0.00	10km
25 May	vue emergency services sprint triathlon	12:36 / 38:02 / 22:58	0.00	750metres/20km/5km
6 May	Marshman	/ 4:04:27 / 1:50:20	0.00	1.9km/92km/21km
29 Apr	Greater Manchester Marathon	3:46:19	59.19	26.2mi
8 Apr	Crewe 10k PB	44:39	66.69	10km
1 Apr	Taunton Marathon PB	3:40:24	60.78	26.2mi
25 Mar	Wilmslow Half Marathon	1:43:07	62.55	13.1mi
26 Feb	Great North West Half Marathon PB	1:42:43	62.79	13.1mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:20:42	60.72	10mi
31 Oct	Dublin Marathon	3:56:12	56.72	26.2mi
16 Oct	Abingdon Marathon	4:04:46	54.73	26.2mi
9 Oct	MBNA Chester Marathon SB	3:54:57	57.02	26.2mi
10 Sep	The Maxifuel Open Water Swim	3:42:15	0.00	10km
20 Aug	Big South Eton Swim	1:43:17	0.00	5km
24 Jul	The Outlaw Triathlon	1:10:06 / 7:00:27 / 5:24:28	0.00	2.4miles/112miles/26.2miles
16 Jul	The Marlow River Swim	55:36	0.00	3km
6 Jul	Offerton 10km SB	51:15	58.04	10km
2 Jul	CycleOps Marshbrook Power Road Sportive	6:44:12	0.00	85mi
26 Jun	Boddington Marathon	4:43:48	47.20	26.2mi
19 Jun	Great Notts Bike Ride	5:42:17	0.00	72mi
28 May	The Beaver	39:38 / 3:08:37 / 1:55:55	0.00	1900metres/56.5miles/13.1miles
22 May	3Quarter distance triathlon	21:10 / 1:17:01 / 37:24	0.00	1000metres/30km/7.5km
1 May	North Dorset Village Marathon	4:10:07	53.56	26.2mi
3 Apr	Taunton Marathon	4:19:50	51.56	26.2mi
6 Mar	ULTRArace Grantham (Day 1 Grantham-Cotgrave)	5:24:11	47.03	29.3mi
5 Mar	ULTRArace Grantham (Day 1 Cotgrave-Grantham) PB	5:02:59	50.32	29.3mi
23 Jan	Gloucester 50km PB	5:09:03	52.74	50km
2010		Result	WAVA	Distance
11 Dec	Portsmouth Coastal Waterside Marathon	4:43:46	47.21	26.2mi
5 Dec	Luton Marathon. CANCELLED		0.00	26.2mi
21 Nov	Newcastle Town Moor Marathon	4:23:17	50.88	26.2mi
25 Oct	Dublin Marathon SB	3:56:57	56.54	26.2mi
10 Oct	Leicester Marathon	4:15:31	52.43	26.2mi
3 Oct	Kilomathon - Scotland	2:36:15	52.01	26.2km
12 Sep	Robin Hood Marathon	3:59:03	56.04	26.2mi
29 Aug	Fleetwood Marathon	4:07:45	54.07	26.2mi
22 Aug	Nottingham Triathlon	15:18 / 39:10 / 25:15	0.00	750metres/20km/5km
21 Aug	Nottingham Triathlon Relays	8:32 / 30:06 / 24:02	0.00	500metres/15km/5km
15 Aug	Belper Rugby Rover SB	3:19:28	47.00	30km
8 Aug	Newark Half Marathon	1:52:44	57.19	13.1mi
28 Jul	220 evening sprint - event 3	14:32 / 40:05 / 24:21	0.00	750metres/20km/5km
25 Jul	MK TRI	26:09 / 1:27:05 / 47:24	0.00	1500metres/40km/10km
11 Jul	Eccup 10	1:26:26	56.69	10mi
7 Jul	Offerton 10k	51:44	57.45	10km
27 Jun	Mansfield Half Marathon	2:03:12	52.33	13.1mi
19 Jun	Boddington Marathon	4:00:45	55.65	26.2mi
13 Jun	Potters 'Arf Marathon	1:55:18	55.92	13.1mi
4 Jun	Notts 10	1:24:26	58.03	10mi
31 May	MBNA Chester Marathon	4:03:54	54.93	26.2mi
16 May	Great Manchester Run	50:45	58.57	10km
25 Apr	London Marathon	4:07:31	54.12	26.2mi
18 Apr	Brighton Marathon	4:05:10	54.64	26.2mi
4 Apr	Crewe 10k SB	47:03	63.17	10km
28 Mar	Wilmslow Half Marathon 10 Mile Split SB	1:22:29	59.41	10mi
28 Mar	Wilmslow Half Marathon SB	1:49:04	59.12	13.1mi
14 Mar	Kilomathon - England PB	2:16:55	59.36	26.2km
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:01:53	55.38	26.2mi
2005		Result	WAVA	Distance
27 Nov	Leeds Abbey Dash SB	50:06	59.31	10km
6 Mar	Reading Half Marathon SB	1:48:18	59.53	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
2023	2	0	0	0	0	0	3	0	0	0	0	0	5
2023	0	3.3	0	4.1	0.6	0	0	0	7	0	0	1.8	16.8
2023	138	154	200	124	163	104	138	198	177	108	37	7	1548
2023	140	256	98	78	69	117	169	69	177	145	174	52	1544
2022	0	4	55	9	5	22	13	10	9	0	0	0	127
2022	0	0	0	0	0	0	15.2	13.8	8.9	0	0	0	38
2022	215	113	113	155	176	153	150	123	133	174	76	105	1686
2022	72	201	144	72	98	144	285	154	160	175	241	127	1874
2021	0	0	0	10.5	11.4	4.6	0	0	0	0	0	0	26.5
2021	124	89	110	100	68	92	142	187	128	116	153	192	1501
2021	278	394	348	296	300	254	115	124	158	174	144	114	2700
2020	0	1	3.7	0	0	16	21.5	12.6	3.8	0	0	0	58.6
2020	129	133	145	85	64	107	91	96	89	71	81	141	1233
2020	410	340	625	620	635	377	398	240	405	476	346	202	5073
2019	6.5	0	2	0	0	1	1	0	0	0	0	0	10.5
2019	105	81	162	169	115	59	32	93	71	103	127	192	1309
2019	157	41	256	0	0	11	0	5	128	31	53	281	963
2018	0	0	9.8	0	0	0.7	0	0	2.2	0	0	8.9	21.6
2018	43	16	92	67	50	40	100	82	70	131	213	111	1014
2018	156	0	290	115	114	270	360	183	33	106	75	203	1906
2017	0	0	2.3	0	0	0	0	0	0	0	0	0	2.3
2017	84	92	200	189	215	189	207	168	165	147	9	0	1664
2017	0	0	252	58	83	20	48	20	64	94	152	69	859
2016	3.5	0	20.2	0	0	0	0	8.1	0	0	0	0	31.8
2016	80	107	164	204	218	173	183	144	137	139	126	169	1844
2016	0	0	236	0	13	85	59	72	229	60	0	0	755
2015	19.9	17.7	12.4	11	11.4	5.8	7.7	0	5.4	0	0	0.8	92.1
2015	24	41	73	92	113	83	130	151	219	243	131	108	1408
2015	479	225	315	153	336	470	353	228	162	0	0	0	2720
2014	27.3	27.1	25.1	21	21.1	15.3	14.7	18.9	35.7	19.9	0	0	226.2
2014	113	76	105	100	100	130	93	143	123	95	136	189	1403
2014	128	170	263	162	288	311	356	306	320	67	279	81	2733
2013	42.7	35.1	40.3	43.4	53.1	32	27.1	23.7	24	29.4	27.5	16.2	394.5
2013	161	151	175	168	119	184	167	104	65	66	72	86	1519
2013	19	14	0	0	0	0	388	510	195	183	271	33	1613
2012	31.6	30.2	36	41.1	49	31.3	29.4	33.5	33.9	34.8	46.6	33.6	431
2012	136	165	179	161	97	106	98	108	107	72	97	101	1428
2012	187	222	341	399	478	412	237	120	218	171	138	32	2954
2011	15.9	15.2	14.5	17.5	21	21.2	17.6	17.5	21.4	20.2	25.7	22.2	230
2011	134	92	101	104	98	113	58	72	178	200	114	128	1391
2011	104	169	257	349	350	412	336	282	120	83	93	187	2742
2010	0	0	0	0	0	0	0	0	0	0	3	0	3
2010	0	0	0	4.5	2.1	0	10.6	6.9	8.4	3.7	1.1	0	37.4
2010	0	0	0	118	154	123	100	142	104	118	104	85	1048
2010	0	0	0	0	17	114	258	95	200	34	198	80	996

Thu 9th Nov Nov 9	Fri 10th Nov Nov 10	Sat 11th Nov Nov 11	Sun 12th Nov Nov 12	Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15
0mi, 21:07 Cross - Core Split Summary === 1) 0km - 21:07(0/km) 115/135bpm [INFb/km] 117cal Add a comment 0mi, 11:05 Cross - Other Split Summary === 1) 0km - 11:05(0/km) 140/157bpm [INFb/km] 101cal Stepper Add a comment 1.1mi, 31:04 Cross - Elliptical Split Summary === 1) 0km - 31:04(0/km) 138/156bpm [INFb/km] 265cal 70/81rpm Add a comment	0mi, 13:07 Cross - Other Split Summary === 1) 0km - 13:07(0/km) 144/156bpm [INFb/km] 126cal 1/74rpm Stepper Add a comment 1.3mi, 40:05 Cross - Elliptical Split Summary === 1) 0km - 40:05(0/km) 147/159bpm [INFb/km] 377cal 67/79rpm Add a comment	4.2mi, 40:45 Run - General Split Summary === 1) 1.61km - 9:42(6:01/km) 138/151bpm [831b/km] 87cal 9.96/11.62kmph 2) 1.61km - 9:51(6:07/km) 149/158bpm [912b/km] 97cal 9.8/10.95kmph 3) 1.61km - 9:26(5:52/km) 151/161bpm [885b/km] 91cal 10.23/11.02kmph 4) 1.61km - 9:26(5:52/km) 132/154bpm [774b/km] 52cal 10.24/11.46kmph 5) 0.36km - 2:20(6:27/km) 130/135bpm [839b/km] 12cal 9.3/11.22kmph Add a comment	0mi, 26:02 Cross - Core Split Summary === 1) 0km - 26:02(0/km) 111/132bpm [INFb/km] 134cal Add a comment 7.5mi, 25:04 Bike - Exercise Bike Split Summary === 1) 0km - 25:04(0/km) 121/129bpm [INFb/km] 174cal Add a comment 0mi, 10:05 Cross - Other Split Summary === 1) 0km - 10:05(0/km) 138/167bpm [INFb/km] 90cal Stepper Add a comment 3mi, 35:05 Cross - Elliptical Split Summary === 1) 0km - 35:05(0/km) 138/151bpm [INFb/km] 297cal 67/74rpm Add a comment	0mi, 24:28 Cross - Core Split Summary === 1) 0km - 24:28(0/km) 121/143bpm [INFb/km] 153cal Add a comment 4.5mi, 31:07 Cross - Elliptical Split Summary === 1) 0km - 31:07(0/km) 142/156bpm [INFb/km] 284cal 56/67rpm Add a comment	12.5mi, 44:41 Bike - Road Biking Split Summary === 1) 8.05km - 18:00(2:14/km) 127/153bpm [284b/km] 145cal 26.83/40.04kmph 2) 8.05km - 17:39(2:12/km) 145/162bpm [318b/km] 173cal 27.36/37.39kmph 3) 4.07km - 9:02(2:13/km) 147/165bpm [327b/km] 86cal 27/40.61kmph Add a comment	6.2mi, 24:38 Bike - Commuting Split Summary === 1) 8.05km - 19:26(2:25/km) 126/149bpm [304b/km] 150cal 24.85/39.33kmph 2) 1.84km - 5:12(2:49/km) 136/147bpm [383b/km] 44cal 21.29/26.23kmph Add a comment 6.1mi, 24:54 Bike - Commuting Split Summary === 1) 8.05km - 19:42(2:27/km) 133/147bpm [326b/km] 168cal 24.52/32.21kmph 2) 1.82km - 5:12(2:51/km) 140/158bpm [399b/km] 47cal 21.04/36.91kmph Add a comment
Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22
6.2mi, 23:52 Bike - Commuting Split Summary === 1) 8.05km - 18:27(2:18/km) 109/146bpm [250b/km] 105cal 26.16/41.38kmph 2) 1.99km - 5:25(2:44/km) 140/151bpm [382b/km] 51cal 22.01/27.54kmph Add a comment 21.3mi, 1:24:06 Bike - Road Biking Split Summary === 1) 8.05km - 19:17(2:24/km) 121/139bpm [290b/km] 137cal 25.03/37.08kmph 2) 8.05km - 20:29(2:33/km) 132/149bpm [336b/km] 158cal 23.58/35.77kmph 3) 8.05km - 20:59(2:36/km) 127/151bpm [331b/km] 122cal 23.01/35.37kmph 4) 8.05km - 18:06(2:15/km) 121/139bpm [272b/km] 82cal 26.68/38.83kmph 5) 2.09km - 5:15(2:31/km) 135/148bpm [339b/km] 38cal 23.9/40.51kmph Add a comment	2mi, 1:01:02 Cross - Elliptical Split Summary === 1) 0km - 1:01:02(0/km) 147/168bpm [INFb/km] 577cal 68/83rpm Add a comment	0mi, 26:27 Cross - Core Split Summary === 1) 0mi - 26:27(0/mi) 97/116bpm [INFb/mi] 98cal Add a comment 6.3mi, 25:04 Bike - Exercise Bike Split Summary === 1) 0mi - 25:04(0/mi) 147/156bpm [INFb/mi] 269cal Add a comment 0mi, 15:03 Cross - Other Split Summary === 1) 0mi - 15:03(0/mi) 156/168bpm [INFb/mi] 161cal Stepper Add a comment 1.6mi, 45:06 Cross - Elliptical Split Summary === 1) 0mi - 45:06(0/mi) 148/163bpm [INFb/mi] 441cal 66/79rpm Add a comment	0mi, 27:14 Cross - Core Split Summary === 1) 0km - 27:14(0/km) 104/124bpm [INFb/km] 118cal Add a comment 4.1mi, 15:11 Bike - Exercise Bike Split Summary === 1) 0km - 15:11(0/km) 147/162bpm [INFb/km] 161cal Add a comment 1.2mi, 35:13 Cross - Elliptical Split Summary === 1) 0km - 35:13(0/km) 146/168bpm [INFb/km] 336cal 66/76rpm Add a comment	17.9mi, 1:09:28 Bike - Road Biking Split Summary === 1) 8.05km - 18:58(2:21/km) 125/140bpm [295b/km] 147cal 25.44/38.83kmph 2) 8.05km - 20:25(2:32/km) 132/156bpm [335b/km] 154cal 23.65/35.94kmph 3) 8.05km - 18:52(2:21/km) 130/150bpm [305b/km] 116cal 25.59/41.42kmph 4) 4.63km - 11:12(2:25/km) 129/149bpm [313b/km] 71cal 24.76/39.33kmph Add a comment	12.7mi, 51:28 Bike - Road Biking Split Summary === 1) 8.05km - 20:10(2:30/km) 130/153bpm [326b/km] 169cal 23.95/34.56kmph 2) 8.05km - 19:34(2:26/km) 130/147bpm [316b/km] 138cal 24.67/38.7kmph 3) 4.39km - 11:44(2:40/km) 130/150bpm [347b/km] 73cal 22.45/32.25kmph Add a comment	0mi, 24:09 Cross - Core Split Summary === 1) 0km - 24:09(0/km) 117/145bpm [INFb/km] 139cal Add a comment 1.3mi, 40:04 Cross - Elliptical Split Summary === 1) 0km - 40:04(0/km) 145/159bpm [INFb/km] 376cal 62/75rpm Add a comment
Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29
2.7mi, 24:19 Run - Treadmill Split Summary === 1) 1.61km - 10:18(6:24/km) 154/166bpm [985b/km] 109cal 9.38/10.04kmph 2) 1.61km - 10:04(6:15/km) 169/174bpm [1056b/km] 116cal 9.6/10.04kmph 3) 0.59km - 3:58(6:43/km) 173/179bpm [1163b/km] 46cal 8.92/9.57kmph Add a comment 1.1mi, 32:02 Cross - Elliptical Split Summary === 1) 0km - 32:02(0/km) 147/165bpm [INFb/km] 310cal 63/74rpm Add a comment	25.2mi, 1:43:08 Bike - Road Biking Split Summary === 1) 8.05km - 19:57(2:29/km) 115/143bpm [285b/km] 126cal 24.2/36.01kmph 2) 8.05km - 19:41(2:27/km) 117/151bpm [286b/km] 108cal 24.53/39.7kmph 3) 8.05km - 22:23(2:47/km) 127/158bpm [353b/km] 146cal 21.57/38.06kmph 4) 8.05km - 21:34(2:41/km) 125/144bpm [335b/km] 122cal 22.39/33.86kmph 5) 8.05km - 18:49(2:20/km) 132/153bpm [309b/km] 123cal 25.66/41.99kmph 6) 0.26km - 44(2:52/km) 123/126bpm [353b/km] 3cal 20.89/22.54kmph Add a comment	0mi, 25:05 Cross - Core Split Summary === 1) 0km - 25:05(0/km) 110/126bpm [INFb/km] 123cal Add a comment 0mi, 7:03 Cross - Other Split Summary === 1) 0km - 7:03(0/km) 145/158bpm [INFb/km] 64cal Stepper Add a comment 1.6mi, 23:04 Cross - Elliptical Split Summary === 1) 0km - 23:04(0/km) 141/158bpm [INFb/km] 210cal 67/76rpm Add a comment	0mi, 25:10 Cross - Core Split Summary === 1) 0km - 25:10(0/km) 125/153bpm [INFb/km] 167cal Add a comment 3.3mi, 29:13 Run - Treadmill Split Summary === 1) 1.61km - 10:03(6:15/km) 146/161bpm [912b/km] 99cal 9.6/10.08kmph 2) 1.61km - 10:22(6:26/km) 157/171bpm [1011b/km] 112cal 9.32/10.45kmph 3) 1.36km - 8:48(6:30/km) 163/177bpm [1059b/km] 97cal 9.24/10.45kmph Add a comment 1.3mi, 20:11 Cross - Elliptical Split Summary === 1) 0km - 20:11(0/km) 145/179bpm [INFb/km] 194cal 66/84rpm Add a comment	0mi, 22:06 Cross - Core Split Summary === 1) 0km - 22:06(0/km) 122/161bpm [INFb/km] 142cal Add a comment 0.7mi, 5:06 Cross - Rowing - Indoor Split Summary === 1) 0km - 5:06(0/km) 142/154bpm [INFb/km] 49cal 25/27rpm Add a comment 6.4mi, 25:07 Bike - General Split Summary === 1) 0km - 25:07(0/km) 146/155bpm [INFb/km] 267cal Add a comment 0mi, 11:04 Cross - Step Machine Split Summary === 1) 0km - 11:04(0/km) 160/170bpm [INFb/km] 122cal 2/68rpm Stepper Add a comment 2.1mi, 30:02 Cross - Elliptical Split Summary === 1) 1.61km - 12:39(7:52/km) 139/156bpm [1093b/km] 108cal 71/78rpm 2) 1.61km - 16:30(10:15/km) 166/171bpm [1702b/km] 187cal 61/67rpm 3) 0.1km - 52(8:22/km) 170/173bpm [1421b/km] 10cal 69/71rpm Add a comment	10.1mi, 32:02 Bike - General Split Summary === 1) 0km - 32:02(0/km) 141/152bpm [INFb/km] 313cal Add a comment 2mi, 31:03 Cross - Elliptical Split Summary === 1) 0km - 31:03(0/km) 151/167bpm [INFb/km] 314cal 69/80rpm Add a comment	0mi, 20:31 Cross - Core Split Summary === 1) 0km - 20:31(0/km) 126/172bpm [INFb/km] 141cal Add a comment 3.3mi, 28:02 Run - Treadmill Split Summary === 1) 0.04km - 17(7:53/km) 103/117bpm [812b/km] 1cal 209/284W 2) 0km - 1(6:06/km) 119/119bpm [725b/km] 268/268W 3) 1.61km - 8:36(5:20/km) 154/165bpm [822b/km] 92cal 272/279W 4) 1.61km - 8:32(5:18/km) 169/173bpm [895b/km] 99cal 275/279W 5) 1.61km - 8:49(5:29/km) 175/180bpm [958b/km] 106cal 269/351W 6) 0.25km - 1:49(7:14/km) 173/178bpm [1251b/km] 22cal 192/273W Add a comment 0.8mi, 11:03 Cross - Elliptical Split Summary === 1) 0km - 11:03(0/km) 143/159bpm [INFb/km] 105cal 68/76rpm Add a comment
Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6
12.2mi, 38:02 Bike - General Split Summary === 1) 0km - 38:02(0/km) 138/148bpm [INFb/km] 350cal Add a comment 0mi, 10:03 Cross - Step Machine Split Summary === 1) 0km - 10:03(0/km) 156/169bpm [INFb/km] 107cal Stepper Add a comment 1.3mi, 18:16 Cross - Elliptical Split Summary === 1) 0km - 18:16(0/km) 148/165bpm [INFb/km] 182cal 66/76rpm Add a comment	2.6mi, 10:07 Bike - Exercise Bike Split Summary === 1) 0km - 10:07(0/km) 151/158bpm [INFb/km] 116cal Add a comment 3.4mi, 30:02 Run - Treadmill Split Summary === 1) 1.61km - 8:50(5:29/km) 135/161bpm [741b/km] 76cal 265/290W 2) 1.61km - 8:51(5:30/km) 153/163bpm [842b/km] 92cal 266/272W 3) 1.61km - 8:53(5:31/km) 145/152bpm [801b/km] 80cal 265/272W 4) 0.53km - 3:28(6:30/km) 172/179bpm [1117b/km] 41cal 225/270W Add a comment 1.3mi, 15:14 Cross - Elliptical Split Summary === 1) 0km - 15:14(0/km) 148/163bpm [INFb/km] 153cal 57/67rpm Add a comment	0mi, 10:04 Cross - Step Machine Split Summary === 1) 0km - 10:04(0/km) 154/166bpm [INFb/km] 106cal Add a comment 0.7mi, 20:02 Cross - Elliptical Split Summary === 1) 0km - 20:02(0/km) 152/161bpm [INFb/km] 209cal 62/72rpm Add a comment 9.4mi, 35:02 Bike - Exercise Bike Split Summary === 1) 0km - 35:02(0/km) 137/154bpm [INFb/km] 316cal Add a comment 11.3mi, 42:01 Bike - Exercise Bike Split Summary === 1) 0km - 42:01(0/km) 139/157bpm [INFb/km] 389cal Add a comment 0.7mi, 20:04 Cross - Elliptical Split Summary === 1) 0km - 20:04(0/km) 147/168bpm [INFb/km] 197cal 65/76rpm Add a comment	0.1mi, 4:13 Swim - Pool Split Summary === 1) 0.2km - 4:13(21:05/km) 115/124bpm [2424b/km] 26cal 28/rpm Add a comment 0.2mi, 6:19 Swim - Pool Split Summary === 1) 0.25km - 5:19(21:17/km) 125/139bpm [2660b/km] 40cal 28/rpm 2) 0.05km - 1:00(19:54/km) 120/126bpm [2389b/km] 8cal 27/rpm Add a comment 0.1mi, 2:59 Swim - Pool Split Summary === 1) 0.15km - 2:59(19:50/km) 124/131bpm [2459b/km] 22cal 29/rpm Add a comment 0.3mi, 9:48 Swim - Pool Split Summary === 1) 0.48km - 9:20(19:40/km) 127/139bpm [2497b/km] 70cal 28/rpm 2) 0.03km - 27(18:19/km) 128/132bpm [2345b/km] 4cal 28/rpm Add a comment 0.4mi, 12:55 Swim - Pool Split Summary === 1) 0.65km - 12:55(19:53/km) 124/132bpm [2465b/km] 92cal 28/rpm Add a comment 3.7mi, 32:02 Run - Treadmill Split Summary === 1) 1.61km - 9:10(5:42/km) 140/154bpm [797b/km] 85cal 256/273W 2) 1.61km - 8:48(5:28/km) 161/167bpm [880b/km] 98cal 265/270W 3) 1.61km - 8:44(5:26/km) 172/177bpm [934b/km] 103cal 268/275W 4) 0.89km - 5:21(6:02/km) 174/177bpm [1049b/km] 63cal 246/271W Add a comment	15.6mi, 49:04 Bike - Exercise Bike Split Summary === 1) 0km - 49:04(0/km) 124/141bpm [INFb/km] 343cal Add a comment	0mi, 24:30 Cross - Core Split Summary === 1) 0km - 24:30(0/km) 111/136bpm [INFb/km] 127cal Add a comment 3.1mi, 32:16 Cross - Elliptical Split Summary === 1) 0km - 32:16(0/km) 135/155bpm [INFb/km] 264cal 64/82rpm Add a comment 0.2mi, 2:17 Run - Treadmill Split Summary === 1) 0.27km - 2:17(8:32/km) 123/137bpm [1050b/km] 17cal 173/277W Achilles pain - sharp and increasing quickly- stopped. Add a comment	0.1mi, 2:00 Swim - Pool Split Summary === 1) 0.1km - 2:00(20:03/km) 128/139bpm [2567b/km] 16cal 27/rpm Add a comment 0.3mi, 9:52 Swim - Pool Split Summary === 1) 0.5km - 9:52(19:44/km) 126/136bpm [2487b/km] 77cal 28/rpm Add a comment 0.3mi, 9:47 Swim - Pool Split Summary === 1) 0.5km - 9:47(19:35/km) 146/157bpm [2859b/km] 95cal 28/rpm Add a comment 13.2mi, 48:06 Bike - General Split Summary === 1) 0km - 48:06(0/km) 149/169bpm [INFb/km] 514cal Add a comment

KelP F40 Greater Manchester

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KelP
F40 Greater Manchester