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Ex-pat Scot
M50

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About Me
A sometime runner in my teens before cycling offered a more injury-friendly outlet for my endurance event excesses, I stopped running and cycling properly a good decade ago (the usual excuses of weddings, career, children, house renovating) and picked up the trainers again in 2006 to inject a little dose of exercise back into my much-older body. I've been running regularly since, joined a great club and try and get to local races & the odd ultra to keep me motivated Show More...

About Me

A sometime runner in my teens before cycling offered a more injury-friendly outlet for my endurance event excesses, I stopped running and cycling properly a good decade ago (the usual excuses of weddings, career, children, house renovating) and picked up the trainers again in 2006 to inject a little dose of exercise back into my much-older body.
I've been running regularly since, joined a great club and try and get to local races & the odd ultra to keep me motivated

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Recent Blogs
VLM training - 17 days	Jan 2011
Top of the league!	Jan 2011
Running home for Christmas	Dec 2010
Hitting 9,000 miles	Dec 2010
Giving blood	Nov 2010

Recent Training
8th Feb	General	18.9mi	1:07:29
8th Feb	General	2.3mi	12:01
7th Feb	General	2.4mi	10:01
7th Feb	General	20.4mi	1:08:38
7th Feb	General	3mi	27:48

12 Month Benchmarks	Run	Bike
Mile	6:03	1:33
5k	19:05	5:14
5mi	33:18	9:11
10k	41:43	13:24
10mi	1:07:25	24:21
Half	1:29:20	35:33

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Followers (9)

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Best Times
Best WAVA

Dist	Races	PB	WB	1988	1989	1993	1996	2005	2006	2007	2008	2009	2010	2011	2012	2022
1mi	1	5:42 5:42/mi	69.91											5:42 69.91
5km	4	18:48 6:03/mi	72.92									18:48 72.92		19:53 69.93
5mi	1	45:04 9:01/mi	48.14					45:04 48.14
10km	21	38:07 6:08/mi	73.18						45:15 60.11	40:58 66.76	38:49 70.90	38:07 72.71	38:10 73.18
7mi	3	47:52 6:50/mi	66.20						54:13 56.97	52:37 59.01			47:52 66.20
7.2mi	1	46:23 6:27/mi	69.27								46:23 69.27
10mi	2	1:16:49 7:41/mi	58.09						1:16:49 58.09
13.1mi	11	1:22:14 6:17/mi	74.90				1:33:49 62.23		1:34:30 62.52	1:32:25 63.93	1:29:39 66.20	1:24:05 70.97	1:27:25 69.15	1:22:14 73.51	1:25:10 71.53	1:28:31 74.90
20mi	1	2:17:33 6:53/mi	67.90									2:17:33 67.90
26.2mi	7	2:58:39 6:49/mi	70.34	4:43:08 43.46						3:31:45 58.76	3:02:32 68.84	2:58:39 70.34	3:07:08 67.56	3:05:31 68.62
45mi	2	11:27:00 15:16/mi	35.11		16:00:00 25.12	11:27:00 35.11
50mi	3	8:02:35 9:39/mi	57.50							9:27:00 48.05	8:48:00 51.88		8:02:35 57.50
75mi	1	11:49:30 9:28/mi	63.19											11:49:30 63.19

2023		Result	WAVA	Distance
15 Jan	Brass Monkey Half Marathon		0.00	13.1mi
2022		Result	WAVA	Distance
24 May	YDRRL Easingwold		0.00	10km
16 Jan	Brass Monkey Half Marathon SB	1:28:31	74.90	13.1mi
2021		Result	WAVA	Distance
12 Sep	Tholthorpe 10k		0.00	10km
2012		Result	WAVA	Distance
17 Nov	Yorkshire Ultra - Rosedale Rumble (30)		0.00	30mi
20 Oct	Rowbotham Round Rotherham 50		0.00	50mi
14 Oct	Ampleforth trail race		0.00	7mi
18 Aug	Hell on the Humber 12 Hour Race		0.00	75mi
25 Mar	Oulton Park Spring Duathlon (Standard)	/ 59:07 /47:37	0.00	0km/38.76km/12.91km
22 Jan	Brass Monkey Half Marathon SB	1:25:10	71.53	13.1mi
2011		Result	WAVA	Distance
22 Sep	Easingwold RC 1 mile PB	5:42	69.91	1mi
1 Sep	Easingwold RC George Becton scratch 5k SB	19:53	69.93	5km
25 Aug	Easingwold RC George Becton scratch 5k	20:31	67.78	5km
20 Aug	Hell on the Humber 12 Hour Race PB	11:49:30	63.19	75mi
28 May	Grand Union Canal Race		0.00	145mi
17 Apr	London Marathon SB	3:05:31	68.62	26.2mi
23 Jan	Brass Monkey Half Marathon PB	1:22:14	73.51	13.1mi
2010		Result	WAVA	Distance
16 Oct	Rowbotham Round Rotherham 50 PB	8:02:35	57.50	50mi
10 Oct	Ampleforth trail race PB	47:52	66.20	7mi
1 Aug	Indian Queens Half Marathon SB	1:27:25	69.15	13.1mi
6 Jul	YDRRL Wistow SB	38:10	73.18	10km
22 Jun	YDRRL Knavesmire	38:59	71.64	10km
13 Jun	Saucony Castle Howard 10k Trail Race	43:30	67.16	6.5mi
8 Jun	YRRL - Bishop Wilton	41:00	68.12	10km
11 May	YDRRL Pocklington	38:47	72.01	10km
25 Apr	London Marathon SB	3:07:08	67.56	26.2mi
4 Apr	Helmsley 10k (Approx) Multi Terrain Challenge	41:23	66.97	10km
24 Jan	Brass Monkey Half Marathon	1:30:21	66.45	13.1mi
2009		Result	WAVA	Distance
11 Aug	York Millennium Bridge 5K	18:48	72.92	5km
8 Aug	Brighton & Hove parkrun PB	18:48	72.92	5km
21 Jul	YRRL - Stillington	39:30	70.16	10km
7 Jul	YDRRL Wistow	39:15	70.61	10km
23 Jun	YDRRL Knavesmire	39:47	69.66	10km
9 Jun	YDRRL Easingwold	40:32	68.37	10km
17 May	Saab Salomon Keswick Mountain Festival Trail 10K	45:10	62.31	6.31mi
12 May	YDRRL Pocklington PB	38:07	72.71	10km
26 Apr	London Marathon PB	2:58:39	70.34	26.2mi
15 Mar	Spen 20 PB	2:17:33	67.90	20mi
18 Jan	Brass Monkey Half Marathon SB	1:24:05	70.97	13.1mi
2008		Result	WAVA	Distance
13 Dec	Rowbotham Round Rotherham 50 SB	8:48:00	51.88	50mi
14 Sep	Mablethorpe Marathon SB	3:02:32	68.84	26.2mi
15 Jul	YRRL - Stillington SB	38:49	70.90	10km
13 Jul	Kilburn Feast PB	46:23	69.27	7.2mi
1 Jul	YRRL - Selby	39:27	69.76	10km
6 May	YRRL - Pocklington	40:49	67.42	10km
13 Apr	London Marathon	3:18:26	62.99	26.2mi
20 Jan	Brass Monkey Half Marathon SB	1:29:39	66.20	13.1mi
2007		Result	WAVA	Distance
8 Dec	Rowbotham Round Rotherham 50 SB	9:27:00	48.05	50mi
23 Sep	Ampleforth trail race SB	52:37	59.01	7mi
2 Sep	Tholthorpe 10km	41:58	65.17	10km
17 Jul	YRRL - Stillington	41:25	66.03	10km
3 Jul	YRRL - Selby SB	40:58	66.76	10km
19 Jun	YRRL - Bishop Wilton	43:34	62.77	10km
22 May	YRRL - Tadcaster	43:07	63.43	10km
20 May	Sheffield Half Marathon	1:33:26	63.52	13.1mi
8 May	YRRL - Pocklington	42:25	64.48	10km
22 Apr	London Marathon SB	3:31:45	58.76	26.2mi
1 Apr	Arkendale 'April Fool' 10km Race	44:15	61.47	10km
25 Mar	Ackworth Half Marathon SB	1:32:25	63.93	13.1mi
2006		Result	WAVA	Distance
5 Nov	Guy Fawkes 10M PB	1:16:49	58.09	10mi
24 Sep	Ampleforth trail race SB	54:13	56.97	7mi
3 Sep	Tholthorpe SB	45:15	60.11	10km
14 May	Sheffield Half Marathon SB	1:34:30	62.52	13.1mi
29 Jan	Tigger Tor	1:51:29	39.86	10mi
2005		Result	WAVA	Distance
18 Sep	Whirlow farm 5 mile trail race PB	45:04	48.14	5mi
1996		Result	WAVA	Distance
12 May	Sheffield Half Marathon SB	1:33:49	62.23	13.1mi
1993		Result	WAVA	Distance
5 Mar	High Peak Marathon PB	11:27:00	35.11	45mi
1989		Result	WAVA	Distance
3 Mar	High Peak Marathon SB	16:00:00	25.13	45mi
1988		Result	WAVA	Distance
10 Apr	Sheffield marathon SB	4:43:08	43.46	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
2023	125	22	0	0	0	0	0	0	0	0	0	0	146
2023	67	44	0	0	0	0	0	0	0	0	0	0	111
2022	0	0	0	0	0	0	6	3	8	0	0	0	17
2022	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2022	130	105	64	73	71	104	86	94	44	87	103	116	1078
2022	139	61	62	219	298	445	403	522	388	328	222	206	3293
2021	0	105	106	109	141	152	100	92	74	73	81	85	1118
2021	0	121	216	562	576	425	488	123	256	283	306	130	3483
2020	0	0	13	0	0	0	0	0	0	0	0	0	13
2020	0	0	0	0	0	0	0	343	2	0	0	0	345
2018	0	0	0	0	0	0	0	0	62	0	0	0	62
2012	0	0	0	0	0	2.2	0.9	0	0	0	0	0	3.1
2012	131	98	140	97	36	56	92	128	50	0	12	0	839
2012	856	714	937	699	283	455	847	614	603	107	0	0	6114
2011	0	0	0	0	0	0	0	0	0	0	0	0	0
2011	146	94	156	144	175	43	85	162	93	108	130	90	1424
2011	837	839	906	456	766	821	836	849	921	552	759	528	9070
2010	0	0	0	0	0.5	0	0	0	0	0	0	0	0.5
2010	50	88	126	114	74	105	87	112	125	145	138	173	1337
2010	750	802	831	647	722	704	648	812	919	898	904	633	9268
2009	5	0	3	10	0	2	0	0	0	0	0	0	20
2009	210	209	328	243	126	52	18	8	0	0	18	17	1229
2009	112	69	101	32	28	569	530	334	916	853	826	629	5000
2008	0	0	0	0	0	0	0	0	3	8	4	9	24
2008	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2008	111	151	50	105	197	193	241	245	203	155	182	193	2026
2008	0	0	0	6	55	93	96	82	96	579	311	118	1436
2007	0	0	13	6	13	0	0	0	53	28	69	98	281
2007	0	0	0	0	0	0	0	0	0	0	115	0	115
2006	0	0	0	0	13	0	0	0	0	0	10	0	23
1996	0	0	0	0	13	0	0	0	0	0	0	0	13

Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19
3.6mi, 26:39 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 120/135bpm [989b/mi] 90cal 7.28/9.54mph 2) 1m - 7:03(7:03/m) 133/148bpm [937b/mi] 88cal 8.52/10.56mph 3) 1m - 6:59(6:59/m) 148/158bpm [1033b/mi] 98cal 8.59/9.62mph 4) 0.59m - 4:23(7:26/m) 154/162bpm [1145b/mi] 63cal 8.07/9.62mph Add a comment	1.8mi, 18:23 Run - General Split Summary === 1) 1m - 9:58(9:58/m) 151/173bpm [1505b/mi] 141cal 6.02/6.76mph 2) 0.81m - 8:25(10:20/m) 174/184bpm [1798b/mi] 148cal 5.8/7.28mph Add a comment 1.8mi, 17:02 Run - General Split Summary === 1) 1m - 9:44(9:44/m) 135/148bpm [1313b/mi] 125cal 6.17/8.14mph 2) 0.83m - 7:19(8:46/m) 153/164bpm [1341b/mi] 107cal 6.85/8.31mph Add a comment	13.2mi, 1:35:01 Run - General Split Summary === 1) 1m - 6:34(6:34/m) 144/156bpm [946b/mi] 89cal 9.13/10mph 2) 1m - 6:42(6:42/m) 154/160bpm [1033b/mi] 99cal 8.94/9.46mph 3) 1m - 6:42(6:42/m) 156/158bpm [1044b/mi] 100cal 8.97/9.41mph 4) 1m - 6:42(6:42/m) 156/160bpm [1045b/mi] 99cal 8.96/9.29mph 5) 1m - 6:41(6:41/m) 160/163bpm [1068b/mi] 102cal 8.99/9.6mph 6) 1m - 6:57(6:57/m) 162/165bpm [1125b/mi] 108cal 8.64/8.75mph 7) 1m - 6:42(6:42/m) 165/170bpm [1106b/mi] 108cal 8.95/9.87mph 8) 1m - 6:39(6:39/m) 169/172bpm [1123b/mi] 112cal 9.03/9.87mph 9) 1m - 6:50(6:50/m) 168/172bpm [1149b/mi] 113cal 8.77/9.41mph 10) 1m - 6:58(6:58/m) 168/172bpm [1171b/mi] 116cal 8.61/8.95mph 11) 1m - 7:09(7:09/m) 169/173bpm [1209b/mi] 119cal 8.39/9mph 12) 1m - 7:10(7:10/m) 168/171bpm [1203b/mi] 118cal 8.38/9.02mph 13) 1m - 6:55(6:55/m) 172/177bpm [1189b/mi] 120cal 8.68/9.58mph 14) 0.18m - 6:20(36:05/m) 134/177bpm [4836b/mi] 31cal 1.66/9.46mph Add a comment 1.3mi, 17:10 Run - General Split Summary === 1) 1m - 11:21(11:21/m) 116/141bpm [1316b/mi] 104cal 5.29/7.31mph 2) 0.29m - 5:49(19:49/m) 99/127bpm [1961b/mi] 37cal 3.03/7.47mph Add a comment	3mi, 25:27 Run - General Split Summary === 1) 1m - 8:25(8:25/m) 108/120bpm [909b/mi] 74cal 7.13/8.18mph 2) 1m - 8:22(8:22/m) 137/154bpm [1145b/mi] 108cal 7.18/7.87mph 3) 1m - 8:31(8:31/m) 150/161bpm [1278b/mi] 121cal 7.04/8.1mph 4) 0.02m - 10(7:33/m) 155/156bpm [1171b/mi] 2cal 7.95/7.31mph Add a comment 3mi, 27:52 Run - General Split Summary === 1) 1m - 9:06(9:06/m) 122/138bpm [1109b/mi] 102cal 6.6/7.85mph 2) 1m - 9:20(9:20/m) 143/155bpm [1336b/mi] 129cal 6.42/7.26mph 3) 1.01m - 9:26(9:22/m) 162/182bpm [1519b/mi] 151cal 6.4/7.49mph Add a comment	-	4.5mi, 40:00 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 116/131bpm [998b/mi] 87cal 6.97/8.52mph 2) 1m - 8:39(8:39/m) 130/151bpm [1124b/mi] 103cal 6.94/8.7mph 3) 1m - 9:32(9:32/m) 153/165bpm [1460b/mi] 139cal 6.29/7.22mph 4) 1m - 9:03(9:03/m) 155/164bpm [1403b/mi] 131cal 6.63/8.22mph 5) 0.51m - 4:10(8:13/m) 155/160bpm [1273b/mi] 60cal 7.31/8.18mph Add a comment	4.6mi, 47:53 Run - General Split Summary === 1) 1m - 8:45(8:45/m) 131/144bpm [1147b/mi] 108cal 6.85/9.06mph 2) 1m - 13:27(13:27/m) 127/159bpm [1708b/mi] 128cal 4.46/9.33mph 3) 1m - 10:20(10:20/m) 151/163bpm [1560b/mi] 146cal 5.81/8.04mph 4) 1m - 9:35(9:35/m) 162/173bpm [1552b/mi] 149cal 6.26/7.78mph 5) 0.62m - 5:46(9:17/m) 163/168bpm [1513b/mi] 90cal 6.46/8.18mph Add a comment
Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26
6.2mi, 53:51 Run - General Split Summary === 1) 1m - 8:26(8:26/m) 136/154bpm [1146b/mi] 109cal 7.12/9.73mph 2) 1m - 8:59(8:59/m) 146/155bpm [1312b/mi] 125cal 6.68/9.37mph 3) 1m - 9:10(9:10/m) 154/165bpm [1410b/mi] 134cal 6.55/9.35mph 4) 1m - 8:20(8:20/m) 160/172bpm [1332b/mi] 125cal 7.21/9.12mph 5) 1m - 8:23(8:23/m) 161/174bpm [1350b/mi] 127cal 7.16/8.47mph 6) 1m - 9:16(9:16/m) 160/171bpm [1482b/mi] 141cal 6.48/7.83mph 7) 0.16m - 1:18(7:54/m) 165/169bpm [1302b/mi] 20cal 7.6/9.14mph Add a comment	1.8mi, 18:50 Run - General Split Summary === 1) 1m - 10:53(10:53/m) 122/139bpm [1329b/mi] 119cal 5.51/6.91mph 2) 0.82m - 7:56(9:44/m) 148/166bpm [1440b/mi] 110cal 6.17/6.59mph Add a comment 1.8mi, 15:21 Run - General Split Summary === 1) 1m - 8:38(8:38/m) 132/146bpm [1140b/mi] 107cal 6.95/9.81mph 2) 0.81m - 6:43(8:16/m) 153/164bpm [1265b/mi] 98cal 7.26/8.5mph Add a comment	6.2mi, 57:38 Run - General Split Summary === 1) 1m - 9:28(9:28/m) 118/130bpm [1116b/mi] 98cal 6.34/8.97mph 2) 1m - 9:46(9:46/m) 134/149bpm [1309b/mi] 122cal 6.14/8.01mph 3) 1m - 10:02(10:02/m) 153/170bpm [1535b/mi] 145cal 5.98/8.16mph 4) 1m - 9:44(9:44/m) 165/179bpm [1606b/mi] 155cal 6.16/7.51mph 5) 1m - 9:00(9:00/m) 169/177bpm [1521b/mi] 149cal 6.67/9.91mph 6) 1m - 8:20(8:20/m) 168/176bpm [1399b/mi] 136cal 7.2/8.91mph 7) 0.16m - 1:18(8:11/m) 162/167bpm [1326b/mi] 19cal 7.33/7.31mph Add a comment	4mi, 34:13 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 138/147bpm [1166b/mi] 110cal 7.1/8.27mph 2) 1m - 8:33(8:33/m) 155/164bpm [1325b/mi] 125cal 7.02/8.81mph 3) 1m - 9:48(9:48/m) 170/181bpm [1667b/mi] 165cal 6.12/8.56mph 4) 0.97m - 7:25(7:39/m) 163/175bpm [1246b/mi] 115cal 7.85/8.95mph Add a comment	3.2mi, 28:59 Run - General Split Summary === 1) 1m - 9:25(9:25/m) 146/159bpm [1374b/mi] 130cal 6.37/7.62mph 2) 1m - 9:19(9:19/m) 167/177bpm [1556b/mi] 152cal 6.44/7.68mph 3) 1m - 8:57(8:57/m) 158/170bpm [1415b/mi] 134cal 6.7/8.37mph 4) 0.16m - 1:18(8:08/m) 156/163bpm [1270b/mi] 19cal 7.37/8.77mph Add a comment	-	3.1mi, 25:54 Run - General Split Summary === 1) 1m - 8:17(8:17/m) 128/149bpm [1059b/mi] 97cal 7.25/8.06mph 2) 1m - 8:29(8:29/m) 150/159bpm [1272b/mi] 118cal 7.07/8.87mph 3) 1m - 8:45(8:45/m) 158/166bpm [1383b/mi] 129cal 6.86/7.99mph 4) 0.05m - 23(8:32/m) 151/154bpm [1289b/mi] 5cal 7.03/6.85mph Add a comment 3.1mi, 27:33 Run - General Split Summary === 1) 1m - 8:33(8:33/m) 131/147bpm [1120b/mi] 105cal 7.02/8.95mph 2) 1m - 9:07(9:07/m) 155/170bpm [1413b/mi] 134cal 6.58/8.95mph 3) 1m - 9:17(9:17/m) 160/169bpm [1486b/mi] 141cal 6.46/7.12mph 4) 0.07m - 36(8:04/m) 161/164bpm [1299b/mi] 9cal 7.44/7.01mph Add a comment 3.2mi, 28:44 Run - General Split Summary === 1) 1m - 9:26(9:26/m) 124/141bpm [1170b/mi] 107cal 6.36/8.29mph 2) 1m - 9:03(9:03/m) 134/149bpm [1213b/mi] 111cal 6.63/8.08mph 3) 1m - 8:47(8:47/m) 132/147bpm [1160b/mi] 101cal 6.82/8.37mph 4) 0.18m - 1:27(7:54/m) 135/140bpm [1066b/mi] 17cal 7.6/8.04mph Add a comment
Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2
2.3mi, 18:38 Run - General Split Summary === 1) 1m - 8:01(8:01/m) 124/139bpm [994b/mi] 89cal 7.49/8.54mph 2) 1m - 8:18(8:18/m) 146/158bpm [1212b/mi] 114cal 7.23/8.43mph 3) 0.3m - 2:19(7:36/m) 151/157bpm [1148b/mi] 32cal 7.89/8.68mph Add a comment 2.4mi, 20:42 Run - General Split Summary === 1) 1m - 8:24(8:24/m) 144/158bpm [1209b/mi] 111cal 7.15/8.81mph 2) 1m - 8:36(8:36/m) 160/180bpm [1377b/mi] 132cal 6.97/8.64mph 3) 0.38m - 3:42(9:49/m) 166/173bpm [1628b/mi] 58cal 6.12/8.5mph Add a comment 4mi, 35:34 Run - General Split Summary === 1) 1m - 9:01(9:01/m) 140/156bpm [1263b/mi] 119cal 6.65/8.83mph 2) 1m - 8:57(8:57/m) 152/163bpm [1361b/mi] 128cal 6.7/8.1mph 3) 1m - 9:36(9:36/m) 161/173bpm [1545b/mi] 147cal 6.25/9.37mph 4) 0.99m - 8:00(8:07/m) 159/166bpm [1291b/mi] 118cal 7.39/8.89mph Add a comment	37.8mi, 2:15:55 Bike - General Split Summary === 1) 37.81m - 2:15:55(3:36/m) 2079cal 16.69/37.15mph Add a comment	4.5mi, 45:13 Run - General Split Summary === 1) 1m - 9:23(9:23/m) 121/141bpm [1136b/mi] 101cal 6.39/8.31mph 2) 1m - 10:32(10:32/m) 147/165bpm [1548b/mi] 146cal 5.7/7.56mph 3) 1m - 10:51(10:51/m) 155/164bpm [1682b/mi] 156cal 5.53/7.14mph 4) 1m - 10:17(10:17/m) 156/170bpm [1603b/mi] 148cal 5.84/7.66mph 5) 0.46m - 4:10(9:07/m) 157/162bpm [1432b/mi] 60cal 6.58/8.12mph Add a comment	3mi, 22:41 Run - General Split Summary === 1) 1m - 7:58(7:58/m) 121/134bpm [965b/mi] 86cal 7.53/9.83mph 2) 1m - 7:24(7:24/m) 135/155bpm [1000b/mi] 92cal 8.1/9.33mph 3) 1m - 7:19(7:19/m) 141/150bpm [1031b/mi] 97cal 8.2/10.75mph Add a comment	0.9mi, 7:02 Run - General Split Summary === 1) 0.89m - 7:02(7:52/m) 131/141bpm [1031b/mi] 86cal 7.63/10.33mph Add a comment	3mi, 25:56 Run - General Split Summary === 1) 1m - 8:31(8:31/m) 142/162bpm [1209b/mi] 114cal 7.05/8.47mph 2) 1m - 8:21(8:21/m) 158/167bpm [1320b/mi] 124cal 7.18/8.27mph 3) 1m - 8:41(8:41/m) 161/176bpm [1398b/mi] 132cal 6.91/9.5mph 4) 0.04m - 23(9:23/m) 164/165bpm [1539b/mi] 5cal 6.39/7.83mph Add a comment	-
Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4	Sun 5th Feb Feb 5	Mon 6th Feb Feb 6	Tue 7th Feb Feb 7	Wed 8th Feb Feb 8	Thu 9th Feb Feb 9
4.5mi, 39:47 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 135/149bpm [1174b/mi] 110cal 6.9/8.75mph 2) 1m - 8:50(8:50/m) 150/161bpm [1325b/mi] 124cal 6.79/8.16mph 3) 1m - 9:17(9:17/m) 160/168bpm [1486b/mi] 139cal 6.46/8.43mph 4) 1m - 9:14(9:14/m) 163/179bpm [1506b/mi] 143cal 6.49/8.64mph 5) 0.45m - 3:43(8:12/m) 159/165bpm [1303b/mi] 55cal 7.32/9.83mph Add a comment	1.9mi, 18:41 Run - General Split Summary === 1) 1m - 10:23(10:23/m) 144/160bpm [1495b/mi] 138cal 5.78/7.68mph 2) 0.87m - 8:18(9:35/m) 157/167bpm [1504b/mi] 122cal 6.26/6.99mph Add a comment 1.8mi, 16:35 Run - General Split Summary === 1) 1m - 9:32(9:32/m) 136/155bpm [1295b/mi] 121cal 6.3/8.27mph 2) 0.83m - 7:03(8:28/m) 149/164bpm [1260b/mi] 98cal 7.09/8.56mph Add a comment	4.4mi, 46:02 Run - General Split Summary === 1) 1m - 9:30(9:30/m) 140/156bpm [1329b/mi] 123cal 6.32/7.51mph 2) 1m - 8:51(8:51/m) 160/175bpm [1415b/mi] 133cal 6.78/7.76mph 3) 1m - 10:53(10:53/m) 167/174bpm [1816b/mi] 174cal 5.52/6.74mph 4) 1m - 13:06(13:06/m) 139/178bpm [1820b/mi] 132cal 4.58/7.62mph 5) 0.44m - 3:44(8:28/m) 168/184bpm [1421b/mi] 60cal 7.09/8.1mph Add a comment	3mi, 26:20 Run - General Split Summary === 1) 1m - 8:58(8:58/m) 126/150bpm [1130b/mi] 100cal 6.69/8.43mph 2) 1m - 8:41(8:41/m) 128/144bpm [1111b/mi] 95cal 6.91/9.37mph 3) 1m - 8:38(8:38/m) 128/141bpm [1105b/mi] 93cal 6.95/9.06mph 4) 0m - 3(15:42/m) 140/140bpm [2197b/mi] 3.82/7.53mph Add a comment	2.4mi, 10:01 Bike - General Split Summary === 1) 2.36m - 10:01(4:15/m) 99/118bpm [420b/mi] 70cal 14.14/22.17mph Add a comment 20.4mi, 1:08:38 Bike - General Split Summary === 1) 5m - 18:32(3:42/m) 131/176bpm [486b/mi] 215cal 16.18/35.34mph 2) 5m - 14:24(2:53/m) 128/164bpm [369b/mi] 137cal 20.83/24.69mph 3) 5m - 15:14(3:03/m) 108/133bpm [329b/mi] 69cal 19.7/21.92mph 4) 5m - 18:57(3:47/m) 111/139bpm [421b/mi] 108cal 15.83/22.19mph 5) 0.37m - 1:32(4:10/m) 103/109bpm [429b/mi] 5cal 14.39/20.71mph Add a comment 3mi, 27:48 Run - General Split Summary === 1) 1m - 9:25(9:25/m) 117/134bpm [1101b/mi] 96cal 6.38/8.45mph 2) 1m - 9:46(9:46/m) 128/141bpm [1251b/mi] 111cal 6.14/7.7mph 3) 1m - 8:32(8:32/m) 136/144bpm [1160b/mi] 107cal 7.03/9.35mph 4) 0.01m - 5(8:08/m) 142/143bpm [1154b/mi] 1cal 7.38/7.56mph Add a comment	18.9mi, 1:07:29 Bike - General Split Summary === 1) 5m - 16:41(3:20/m) 277cal 17.98/21.31mph 2) 5m - 16:31(3:18/m) 261cal 18.17/20.79mph 3) 5m - 21:59(4:24/m) 309cal 13.64/21.92mph 4) 3.85m - 12:18(3:11/m) 209cal 18.81/33.65mph Add a comment 2.3mi, 12:01 Bike - General Split Summary === 1) 2.32m - 12:01(5:10/m) 93/125bpm [481b/mi] 71cal 11.6/21.33mph Add a comment	-

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