posty john

Last on at 5pm, 12th Jan 2025

M60 Lancashire

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About Me
14 years running and pbs long gone, Now not a member of a club for the 1st time but enjoying my running just as much Show More...

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Recent Blogs
The road to London	Apr 2016
Blackpool Marathon	May 2015
ChestervMarathon	Oct 2013
Injury	Apr 2013
Brathay Winderemere Marathon	May 2012

My parkrun
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Recent Training
17th Jan	General	7.3mi	1:08:12
16th Jan	General	7.2mi	1:04:49
15th Jan	General	7.1mi	1:04:21
14th Jan	General	7.4mi	1:08:47
13th Jan	General	8mi	1:14:11

12 Month Benchmarks	Run	Bike
Mile	5:30	2:48
5k	18:57	9:14
5mi	34:07	14:50
10k	53:01	18:46
10mi	1:30:34	34:30
Half	2:09:28	44:21

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2025 Targets	Set your targets
Run 2000

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Buddies (13)

Followers (3)

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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	2004	2005	2007	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	PB	WB
5km	3					18:03 80.30									23:21 67.39		18:03 5:49/mi	80.30
10km	8		33:44 83.16			35:10 83.78		38:33 77.07	38:57 77.59	41:35 73.30		39:41 78.17		42:32 74.24			33:44 5:26/mi	83.78
7mi	1													50:12 71.39			50:12 7:10/mi	71.39
10mi	12		57:55 79.97			59:25 81.95	1:01:21 80.05	1:02:56 78.71	1:08:03 73.43	1:03:59 78.79	1:07:02 75.87		1:10:59 72.96			1:16:14 71.17	57:55 5:48/mi	81.95
13.1mi	9							1:23:09 78.83	1:29:04 74.25		1:29:05 75.58	1:30:31 75.06		1:38:06 70.54			1:23:09 6:21/mi	78.83
20mi	2				2:02:02 82.29		2:03:31 82.72										2:02:02 6:06/mi	82.72
24mi	1								4:38:17 45.00								4:38:17 11:36/mi	45.00
26.2mi	11	2:48:44 75.48	2:42:44 78.90	2:44:42 79.27	2:45:30 80.91	2:49:48 79.54	2:51:05 79.64	3:02:40 75.24		3:10:49 73.32	3:06:33 75.67						2:42:44 6:13/mi	80.91
50km	1								4:36:00 61.78								4:36:00 8:53/mi	61.78

2023		Result	WAVA	Distance
3 Dec	Myerscough 10 SB	1:16:14	71.17	10mi
2022		Result	WAVA	Distance
29 Jan	Morecambe Prom parkrun			5km
22 Jan	Morecambe Prom parkrun SB	23:21	67.39	5km
15 Jan	Morecambe Prom parkrun	23:47	66.16	5km
2020		Result	WAVA	Distance
6 Jun	Fetch Virtual Weekend Half Marathon			13.1mi
2019		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:38:06	70.54	13.1mi
16 Jun	Freckleton Half Marathon	1:38:53	69.98	13.1mi
14 Apr	3 Bridges 10k SB	42:32	74.24	10km
24 Mar	Garstang Gallop PB	50:12	71.39	7mi
2018		Result	WAVA	Distance
5 Aug	Riverside 10m SB	1:10:59	72.96	10mi
2017		Result	WAVA	Distance
14 May	Leeds half marathon SB	1:30:31	75.06	13.1mi
25 Mar	Lancaster 10k SB	39:41	78.17	10km
8 Jan	Garstang 10K	40:21	76.20	10km
2016		Result	WAVA	Distance
4 Dec	Guys 10	1:07:18	75.57	10mi
6 Nov	JWK Solicitors Lancaster Half Marathon SB	1:29:05	75.58	13.1mi
4 Sep	Garstang Half Marathon	1:29:27	75.27	13.1mi
7 Aug	Prudent Riverside 10 miles morecambe SB	1:07:02	75.87	10mi
26 Jun	Jwk morecamve half marathon	1:30:42	74.23	13.1mi
24 Apr	London Marathon SB	3:06:33	75.67	26.2mi
2015		Result	WAVA	Distance
27 Sep	Run Preston 10K SB	41:35	73.30	10km
26 Apr	Blackpool Marathon SB	3:10:49	73.32	26.2mi
3 Apr	Caldervale 10 Mile Road Race SB	1:03:59	78.79	10mi
2014		Result	WAVA	Distance
16 Nov	Preston 10 Mile SB	1:08:03	73.43	10mi
16 Jul	Lancaster 10k SB	38:57	77.59	10km
11 May	Morecambe Half Marathon SB	1:29:04	74.25	13.1mi
23 Mar	Canalathon PB	4:36:00	61.78	50km
26 Jan	That's Lyth PB	4:38:17	45.00	24mi
2013		Result	WAVA	Distance
1 Dec	Guy's 10 SB	1:02:56	78.71	10mi
6 Oct	Chester Marathon SB	3:02:40	75.24	26.2mi
7 Jul	Lakeland Trails Coniston Half-Marathon	1:58:09	55.48	13.1mi
3 Mar	Haweswater Half Marathon PB	1:23:09	78.83	13.1mi
27 Jan	Chernobyl 10k SB	38:33	77.07	10km
2012		Result	WAVA	Distance
28 Oct	Preston Guild Marathon SB	2:51:05	79.64	26.2mi
20 May	Brathay Windermere Marathon	2:53:24	78.57	26.2mi
6 Apr	Caldervale 10 mile Road Race SB	1:01:21	80.05	10mi
4 Mar	Trimpell 20 SB	2:03:31	82.72	20mi
2011		Result	WAVA	Distance
4 Dec	Guys 10 mile Road Race	1:00:17	80.77	10mi
6 Nov	Derwentwater 10	1:01:27	79.24	10mi
7 Aug	Wagon & Horses 10 mile SB	59:25	81.95	10mi
20 Jul	Lancaster 10K SB	35:10	83.78	10km
5 Jul	20 Barriers	37:40	62.64	5mi
3 Jul	Keep on Ticking PB	18:03	80.30	5km
17 Apr	London Marathon SB	2:49:48	79.54	26.2mi
2010		Result	WAVA	Distance
7 Nov	ING New York City Marathon	2:50:59	78.31	26.2mi
25 Apr	London Marathon SB	2:45:30	80.91	26.2mi
14 Mar	Trimpell 20 PB	2:02:02	82.29	20mi
2007		Result	WAVA	Distance
23 Sep	Anglesey Marathon SB	2:44:42	79.27	26.2mi
2005		Result	WAVA	Distance
4 Dec	Ulverston Xmas Pudding 10K PB	33:44	83.16	10km
20 Nov	Preston 10 PB	57:55	79.97	10mi
17 Apr	London Marathon PB	2:42:44	78.90	26.2mi
2004		Result	WAVA	Distance
18 Apr	London Marathon SB	2:48:44	75.48	26.2mi

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	98	0	0	0	0	0	0	0	0	0	0	0	98
2024	0	10	41	15	5	7	52	26	2	8	6	4	176
2024	197	50	149	195	218	161	112	127	163	224	174	185	1954
2024	0	0	0	0	0	29	0	0	0	0	0	0	29
2023	0	0	2	0	7	0	0	10	0	0	0	0	19
2023	238	197	248	251	249	192	228	239	203	218	221	201	2685
2022	8	0	20	62	0	0	0	4	5	0	0	0	98
2022	139	157	180	80	204	150	170	234	194	227	214	220	2169
2022	0	0	0	0	0	2	0	0	0	0	0	0	2
2021	0	0	0	0	0	0	0	0	0	6	0	0	6
2021	186	201	226	209	181	203	211	172	56	27	29	98	1798
2020	244	65	204	207	228	220	232	227	192	203	221	112	2356
2019	229	170	227	232	265	236	241	236	86	204	131	225	2482
2018	46	106	181	178	209	148	209	243	199	167	215	211	2112
2017	218	145	251	226	161	132	89	21	9	40	56	106	1456
2017	0	0	0	0	10	0	0	11	0	0	0	0	21
2016	194	179	293	214	272	182	237	270	219	229	233	234	2757
2016	0	0	0	0	43	0	0	0	0	0	0	0	43
2015	200	223	305	238	47	148	252	265	261	88	214	191	2431
2015	58	48	86	56	32	44	76	68	72	36	60	7	643
2014	3	0	0	0	0	0	0	0	0	0	1	0	4
2014	251	121	209	263	292	168	288	319	275	181	93	139	2598
2014	84	48	80	80	80	40	96	80	60	64	60	68	840
2013	0	0	0	0	0	2	0	0	0	0	0	0	2
2013	296	283	299	48	266	47	180	268	277	226	257	304	2752
2013	74	61	80	60	84	78	84	92	60	96	88	85	942
2012	294	312	339	366	239	130	326	341	310	225	239	301	3420
2012	0	0	0	0	0	0	0	0	65	70	62	84	281
2011	0	0	0	0	228	179	230	253	155	249	242	232	1769

Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28
9mi, 1:29:50 Run - General 1) 1mi - 10:59(10:59/mi) 118/131bpm [1296b/mi] 96cal 218/316W 2) 1mi - 10:10(10:10/mi) 113/120bpm [1148b/mi] 87cal 227/337W 3) 1mi - 9:57(9:57/mi) 115/122bpm [1144b/mi] 83cal 221/334W 4) 1mi - 10:01(10:01/mi) 115/120bpm [1152b/mi] 84cal 234/354W 5) 1mi - 9:50(9:50/mi) 120/124bpm [1181b/mi] 85cal 230/384W 6) 1mi - 9:51(9:51/mi) 117/121bpm [1152b/mi] 85cal 225/420W 7) 1mi - 9:36(9:36/mi) 116/119bpm [1113b/mi] 91cal 241/377W 8) 1mi - 9:40(9:40/mi) 115/123bpm [1113b/mi] 92cal 238/391W 9) 1mi - 9:33(9:33/mi) 122/133bpm [1165b/mi] 90cal 226/325W 10) 0.02mi - 14(10:25/mi) 119/120bpm [1240b/mi] 2cal 240/279W	6.3mi, 1:00:01 Run - General 1) 1mi - 10:27(10:27/mi) 108/117bpm [1128b/mi] 90cal 226/307W 2) 1mi - 9:39(9:39/mi) 122/134bpm [1177b/mi] 90cal 224/271W 3) 1mi - 9:28(9:28/mi) 133/136bpm [1259b/mi] 94cal 226/251W 4) 1mi - 9:16(9:16/mi) 137/141bpm [1271b/mi] 94cal 234/258W 5) 1mi - 9:22(9:22/mi) 137/140bpm [1284b/mi] 95cal 228/319W 6) 1mi - 9:27(9:27/mi) 139/144bpm [1314b/mi] 98cal 235/344W 7) 0.25mi - 2:21(9:32/mi) 139/142bpm [1325b/mi] 24cal 236/325W	6.3mi, 1:00:01 Run - General 1) 1mi - 10:47(10:47/mi) 113/131bpm [1219b/mi] 92cal 215/313W 2) 1mi - 9:43(9:43/mi) 124/134bpm [1205b/mi] 91cal 215/250W 3) 1mi - 9:33(9:33/mi) 131/136bpm [1252b/mi] 93cal 221/288W 4) 1mi - 9:30(9:30/mi) 139/143bpm [1320b/mi] 97cal 247/325W 5) 1mi - 9:33(9:33/mi) 140/143bpm [1336b/mi] 97cal 245/306W 6) 1mi - 8:40(8:40/mi) 147/152bpm [1273b/mi] 94cal 254/350W 7) 0.26mi - 2:16(8:37/mi) 148/151bpm [1276b/mi] 25cal 268/343W	6mi, 1:00:01 Run - General 1) 1mi - 10:47(10:47/mi) 122/132bpm [1315b/mi] 97cal 220/324W 2) 1mi - 9:58(9:58/mi) 132/137bpm [1316b/mi] 97cal 227/289W 3) 1mi - 9:55(9:55/mi) 133/136bpm [1320b/mi] 97cal 223/272W 4) 1mi - 9:46(9:46/mi) 137/144bpm [1338b/mi] 98cal 224/297W 5) 1mi - 9:51(9:51/mi) 138/145bpm [1359b/mi] 99cal 226/309W 6) 1mi - 9:34(9:34/mi) 142/146bpm [1358b/mi] 98cal 244/306W 7) 0.02mi - 10(9:12/mi) 143/144bpm [1315b/mi] 2cal 205/211W	6.3mi, 1:00:01 Run - General 1) 1mi - 10:31(10:31/mi) 111/123bpm [1168b/mi] 91cal 214/281W 2) 1mi - 9:50(9:50/mi) 124/132bpm [1220b/mi] 93cal 212/260W 3) 1mi - 9:02(9:02/mi) 137/143bpm [1238b/mi] 92cal 235/294W 4) 1mi - 8:39(8:39/mi) 145/151bpm [1255b/mi] 92cal 247/310W 5) 1mi - 9:29(9:29/mi) 142/149bpm [1346b/mi] 98cal 235/326W 6) 1mi - 9:27(9:27/mi) 142/149bpm [1343b/mi] 97cal 236/293W 7) 0.31mi - 3:01(9:46/mi) 141/145bpm [1376b/mi] 31cal 226/261W	6.1mi, 1:00:04 Run - General 1) 1mi - 10:40(10:40/mi) 124/133bpm [1322b/mi] 97cal 211/291W 2) 1mi - 9:48(9:48/mi) 131/136bpm [1285b/mi] 95cal 214/267W 3) 1mi - 9:38(9:38/mi) 126/138bpm [1213b/mi] 93cal 219/283W 4) 1mi - 9:29(9:29/mi) 137/140bpm [1299b/mi] 95cal 231/254W 5) 1mi - 9:55(9:55/mi) 120/139bpm [1189b/mi] 88cal 233/353W 6) 1mi - 9:27(9:27/mi) 130/137bpm [1228b/mi] 92cal 237/289W 7) 0.12mi - 1:08(9:29/mi) 138/140bpm [1309b/mi] 11cal 241/266W	6.5mi, 1:00:01 Run - General 1) 1mi - 10:01(10:01/mi) 126/138bpm [1263b/mi] 94cal 221/319W 2) 1mi - 9:15(9:15/mi) 134/139bpm [1240b/mi] 92cal 219/247W 3) 1mi - 9:07(9:07/mi) 140/143bpm [1276b/mi] 94cal 230/290W 4) 1mi - 9:00(9:00/mi) 143/145bpm [1286b/mi] 94cal 246/268W 5) 1mi - 9:00(9:00/mi) 145/147bpm [1304b/mi] 95cal 248/281W 6) 1mi - 9:21(9:21/mi) 147/150bpm [1374b/mi] 100cal 251/342W 7) 0.48mi - 4:17(8:58/mi) 145/148bpm [1300b/mi] 45cal 243/312W
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
9mi, 1:29:47 Run - General 1) 1mi - 10:46(10:46/mi) 140/151bpm [1508b/mi] 102cal 215/328W 2) 1mi - 10:05(10:05/mi) 139/152bpm [1403b/mi] 101cal 232/340W 3) 1mi - 9:51(9:51/mi) 130/139bpm [1281b/mi] 93cal 212/290W 4) 1mi - 10:01(10:01/mi) 137/144bpm [1373b/mi] 99cal 223/338W 5) 1mi - 9:47(9:47/mi) 135/139bpm [1320b/mi] 95cal 217/297W 6) 1mi - 9:49(9:49/mi) 137/144bpm [1344b/mi] 96cal 223/266W 7) 1mi - 9:44(9:44/mi) 142/144bpm [1383b/mi] 98cal 244/281W 8) 1mi - 9:47(9:47/mi) 142/145bpm [1389b/mi] 98cal 239/351W 9) 1mi - 9:36(9:36/mi) 142/145bpm [1364b/mi] 97cal 231/308W 10) 0.03mi - 20(9:55/mi) 139/140bpm [1379b/mi] 3cal 264/273W	6.3mi, 1:00:30 Run - General 1) 1mi - 10:29(10:29/mi) 121/136bpm [1268b/mi] 94cal 213/296W 2) 1mi - 9:38(9:38/mi) 129/136bpm [1243b/mi] 94cal 218/273W 3) 1mi - 9:32(9:32/mi) 135/138bpm [1288b/mi] 95cal 223/298W 4) 1mi - 9:37(9:37/mi) 138/142bpm [1327b/mi] 97cal 229/280W 5) 1mi - 9:26(9:26/mi) 140/144bpm [1320b/mi] 96cal 248/329W 6) 1mi - 9:31(9:31/mi) 145/151bpm [1379b/mi] 100cal 260/358W 7) 0.25mi - 2:17(9:11/mi) 144/146bpm [1322b/mi] 24cal 260/322W	6.1mi, 1:01:19 Run - General 1) 1mi - 11:01(11:01/mi) 117/131bpm [1290b/mi] 94cal 212/289W 2) 1mi - 10:11(10:11/mi) 127/136bpm [1292b/mi] 95cal 211/302W 3) 1mi - 9:54(9:54/mi) 132/138bpm [1306b/mi] 97cal 222/298W 4) 1mi - 9:45(9:45/mi) 136/140bpm [1327b/mi] 96cal 218/277W 5) 1mi - 9:40(9:40/mi) 139/145bpm [1344b/mi] 98cal 260/358W 6) 1mi - 9:41(9:41/mi) 144/148bpm [1395b/mi] 100cal 258/334W 7) 0.12mi - 1:07(9:08/mi) 142/143bpm [1298b/mi] 11cal 248/306W	7.3mi, 1:10:26 Run - General 1) 1mi - 10:39(10:39/mi) 124/138bpm [1320b/mi] 98cal 223/316W 2) 1mi - 9:36(9:36/mi) 133/140bpm [1276b/mi] 95cal 218/313W 3) 1mi - 9:30(9:30/mi) 133/137bpm [1264b/mi] 93cal 223/354W 4) 1mi - 9:32(9:32/mi) 134/140bpm [1277b/mi] 94cal 233/322W 5) 1mi - 9:41(9:41/mi) 140/144bpm [1355b/mi] 97cal 247/338W 6) 1mi - 9:14(9:14/mi) 140/142bpm [1292b/mi] 94cal 253/389W 7) 1mi - 9:27(9:27/mi) 139/142bpm [1315b/mi] 96cal 236/350W 8) 0.3mi - 2:48(9:23/mi) 137/139bpm [1286b/mi] 28cal 252/321W	7.1mi, 1:08:35 Run - General 1) 1mi - 10:36(10:36/mi) 111/124bpm [1177b/mi] 91cal 221/334W 2) 1mi - 9:49(9:49/mi) 113/122bpm [1109b/mi] 83cal 210/286W 3) 1mi - 9:40(9:40/mi) 116/121bpm [1121b/mi] 84cal 224/274W 4) 1mi - 9:35(9:35/mi) 111/116bpm [1063b/mi] 80cal 222/242W 5) 1mi - 9:12(9:12/mi) 117/132bpm [1077b/mi] 85cal 228/269W 6) 1mi - 9:21(9:21/mi) 135/141bpm [1261b/mi] 93cal 221/315W 7) 1mi - 9:26(9:26/mi) 138/143bpm [1302b/mi] 96cal 238/338W 8) 0.1mi - 56(9:16/mi) 136/136bpm [1260b/mi] 9cal 229/250W	7.3mi, 1:08:56 Run - General 1) 1mi - 10:39(10:39/mi) 116/133bpm [1236b/mi] 94cal 220/314W 2) 1mi - 9:40(9:40/mi) 130/135bpm [1257b/mi] 95cal 240/301W 3) 1mi - 9:36(9:36/mi) 130/139bpm [1247b/mi] 92cal 226/301W 4) 1mi - 9:34(9:34/mi) 133/141bpm [1272b/mi] 93cal 226/274W 5) 1mi - 9:05(9:05/mi) 138/144bpm [1252b/mi] 92cal 238/283W 6) 1mi - 8:30(8:30/mi) 146/150bpm [1241b/mi] 92cal 249/290W 7) 1mi - 9:06(9:06/mi) 145/149bpm [1320b/mi] 97cal 247/375W 8) 0.32mi - 2:47(8:40/mi) 144/145bpm [1248b/mi] 29cal 241/276W	10mi, 1:35:51 Run - General 1) 1mi - 10:33(10:33/mi) 119/135bpm [1255b/mi] 94cal 218/280W 2) 1mi - 9:44(9:44/mi) 131/140bpm [1274b/mi] 96cal 228/290W 3) 1mi - 9:31(9:31/mi) 131/141bpm [1248b/mi] 93cal 212/284W 4) 1mi - 9:30(9:30/mi) 138/143bpm [1311b/mi] 96cal 235/314W 5) 1mi - 9:24(9:24/mi) 135/139bpm [1270b/mi] 93cal 227/284W 6) 1mi - 9:28(9:28/mi) 136/138bpm [1286b/mi] 93cal 229/267W 7) 1mi - 9:22(9:22/mi) 137/140bpm [1282b/mi] 93cal 244/276W 8) 1mi - 9:28(9:28/mi) 137/142bpm [1297b/mi] 93cal 247/328W 9) 1mi - 9:20(9:20/mi) 140/143bpm [1306b/mi] 95cal 248/309W 10) 1mi - 9:20(9:20/mi) 136/145bpm [1270b/mi] 90cal 239/336W 11) 0.02mi - 12(8:50/mi) 139/139bpm [1228b/mi] 2cal 255/259W
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
7.3mi, 1:11:19 Run - General 1) 1mi - 10:25(10:25/mi) 114/129bpm [1187b/mi] 91cal 216/292W 2) 1mi - 9:50(9:50/mi) 131/137bpm [1288b/mi] 98cal 228/354W 3) 1mi - 9:37(9:37/mi) 133/137bpm [1280b/mi] 95cal 233/302W 4) 1mi - 9:48(9:48/mi) 133/137bpm [1303b/mi] 96cal 234/329W 5) 1mi - 9:30(9:30/mi) 133/136bpm [1264b/mi] 94cal 219/251W 6) 1mi - 9:34(9:34/mi) 134/137bpm [1283b/mi] 94cal 225/268W 7) 1mi - 9:36(9:36/mi) 135/142bpm [1296b/mi] 95cal 252/351W 8) 0.32mi - 2:59(9:19/mi) 135/138bpm [1258b/mi] 30cal 233/282W	7.2mi, 1:13:00 Run - General 1) 1mi - 10:47(10:47/mi) 122/133bpm [1317b/mi] 97cal 220/305W 2) 1mi - 10:08(10:08/mi) 132/139bpm [1338b/mi] 99cal 225/284W 3) 1mi - 10:08(10:08/mi) 127/131bpm [1287b/mi] 94cal 225/275W 4) 1mi - 10:01(10:01/mi) 131/136bpm [1313b/mi] 95cal 218/253W 5) 1mi - 9:55(9:55/mi) 132/134bpm [1310b/mi] 94cal 217/256W 6) 1mi - 9:53(9:53/mi) 132/136bpm [1304b/mi] 94cal 215/273W 7) 1mi - 9:57(9:57/mi) 135/141bpm [1343b/mi] 97cal 227/323W 8) 0.22mi - 2:09(9:49/mi) 131/133bpm [1285b/mi] 20cal 218/297W	7.2mi, 1:11:54 Run - General 1) 0mi - 1(0/mi) 66/66bpm [INFb/mi] 2) 1mi - 11:01(11:01/mi) 126/134bpm [1388b/mi] 101cal 214/316W 3) 1mi - 9:48(9:48/mi) 129/133bpm [1265b/mi] 95cal 227/282W 4) 1mi - 9:50(9:50/mi) 133/136bpm [1309b/mi] 95cal 219/269W 5) 1mi - 9:56(9:56/mi) 135/141bpm [1340b/mi] 98cal 224/319W 6) 1mi - 9:49(9:49/mi) 134/138bpm [1315b/mi] 96cal 225/293W 7) 1mi - 9:47(9:47/mi) 137/143bpm [1341b/mi] 98cal 227/303W 8) 1mi - 9:43(9:43/mi) 141/145bpm [1369b/mi] 99cal 228/291W 9) 0.21mi - 1:59(9:35/mi) 136/138bpm [1302b/mi] 19cal 228/287W	-	-	-	-
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
7.5mi, 1:13:18 Run - General 1) 1mi - 10:48(10:48/mi) 117/131bpm [1264b/mi] 95cal 202/276W 2) 1mi - 9:49(9:49/mi) 130/140bpm [1276b/mi] 96cal 214/299W 3) 1mi - 9:46(9:46/mi) 134/141bpm [1308b/mi] 96cal 218/244W 4) 1mi - 9:30(9:30/mi) 141/144bpm [1339b/mi] 96cal 224/245W 5) 1mi - 9:23(9:23/mi) 143/146bpm [1341b/mi] 97cal 229/249W 6) 1mi - 9:18(9:18/mi) 145/148bpm [1350b/mi] 97cal 236/255W 7) 1mi - 9:39(9:39/mi) 148/154bpm [1429b/mi] 104cal 246/352W 8) 0.54mi - 5:05(9:20/mi) 145/149bpm [1354b/mi] 54cal 227/272W	8mi, 1:14:11 Run - General 1) 1mi - 10:12(10:12/mi) 127/139bpm [1295b/mi] 96cal 215/318W 2) 1mi - 9:21(9:21/mi) 129/136bpm [1206b/mi] 91cal 219/267W 3) 1mi - 9:08(9:08/mi) 132/140bpm [1205b/mi] 90cal 232/357W 4) 1mi - 9:09(9:09/mi) 142/148bpm [1299b/mi] 95cal 238/320W 5) 1mi - 9:00(9:00/mi) 146/150bpm [1313b/mi] 96cal 249/343W 6) 1mi - 9:01(9:01/mi) 148/155bpm [1334b/mi] 96cal 253/298W 7) 1mi - 9:18(9:18/mi) 151/155bpm [1404b/mi] 102cal 267/367W 8) 1mi - 8:58(8:58/mi) 148/152bpm [1328b/mi] 96cal 254/318W 9) 0.01mi - 5(8:36/mi) 150/150bpm [1289b/mi] 1cal 240/246W	7.4mi, 1:08:47 Run - General 1) 1mi - 10:10(10:10/mi) 119/130bpm [1209b/mi] 92cal 222/335W 2) 1mi - 9:20(9:20/mi) 129/137bpm [1205b/mi] 91cal 223/289W 3) 1mi - 9:08(9:08/mi) 136/140bpm [1242b/mi] 92cal 228/293W 4) 1mi - 9:04(9:04/mi) 141/144bpm [1278b/mi] 94cal 241/284W 5) 1mi - 9:09(9:09/mi) 144/146bpm [1317b/mi] 95cal 259/300W 6) 1mi - 9:04(9:04/mi) 144/146bpm [1304b/mi] 95cal 254/346W 7) 1mi - 9:15(9:15/mi) 147/151bpm [1359b/mi] 98cal 254/329W 8) 0.41mi - 3:37(8:53/mi) 146/150bpm [1298b/mi] 39cal 241/291W	7.1mi, 1:04:21 Run - General 1) 1mi - 10:11(10:11/mi) 127/138bpm [1292b/mi] 96cal 221/291W 2) 1mi - 9:14(9:14/mi) 136/142bpm [1255b/mi] 93cal 237/310W 3) 1mi - 9:01(9:01/mi) 138/143bpm [1245b/mi] 92cal 229/283W 4) 1mi - 8:52(8:52/mi) 143/145bpm [1267b/mi] 93cal 239/260W 5) 1mi - 8:42(8:42/mi) 146/148bpm [1271b/mi] 93cal 249/277W 6) 1mi - 8:41(8:41/mi) 149/154bpm [1293b/mi] 95cal 257/358W 7) 1mi - 8:41(8:41/mi) 152/155bpm [1320b/mi] 97cal 264/333W 8) 0.12mi - 1:00(8:15/mi) 150/151bpm [1238b/mi] 11cal 256/303W	7.2mi, 1:04:49 Run - General 1) 1mi - 10:02(10:02/mi) 112/129bpm [1124b/mi] 88cal 206/287W 2) 0.26mi - 2:28(9:37/mi) 127/134bpm [1221b/mi] 24cal 208/321W 3) 1mi - 8:10(8:10/mi) 142/149bpm [1159b/mi] 87cal 258/291W 4) 0.06mi - 35(10:16/mi) 144/149bpm [1478b/mi] 6cal 226/248W 5) 1mi - 8:17(8:17/mi) 150/153bpm [1243b/mi] 92cal 245/262W 6) 0.1mi - 3:00(31:01/mi) 114/150bpm [3535b/mi] 16cal 35/236W 7) 1mi - 7:51(7:51/mi) 144/156bpm [1131b/mi] 86cal 267/294W 8) 1mi - 8:53(8:53/mi) 143/151bpm [1271b/mi] 94cal 235/297W 9) 1mi - 8:54(8:54/mi) 149/154bpm [1326b/mi] 99cal 261/342W 10) 0.74mi - 6:25(8:41/mi) 145/152bpm [1260b/mi] 68cal 242/323W 11) 0mi - 8(6:59:53/mi) 134/136bpm [56264b/mi] 1cal 12) 0mi - 1(0/mi) 132/132bpm [INFb/mi] 13) 0mi - 5(10:09:26/mi) 129/132bpm [78616b/mi] 1cal	7.3mi, 1:08:12 Run - General 1) 1mi - 10:25(10:25/mi) 122/137bpm [1272b/mi] 96cal 218/282W 2) 1mi - 9:35(9:35/mi) 134/140bpm [1285b/mi] 95cal 225/304W 3) 1mi - 9:20(9:20/mi) 134/140bpm [1252b/mi] 93cal 222/324W 4) 1mi - 9:13(9:13/mi) 136/140bpm [1253b/mi] 92cal 232/285W 5) 1mi - 9:04(9:04/mi) 140/143bpm [1270b/mi] 93cal 240/267W 6) 1mi - 9:00(9:00/mi) 143/145bpm [1286b/mi] 94cal 250/308W 7) 1mi - 9:08(9:08/mi) 143/149bpm [1305b/mi] 96cal 253/332W 8) 0.28mi - 2:27(8:36/mi) 144/145bpm [1239b/mi] 26cal 255/276W	-

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