B Rubble

Last on at 8am, 4th Dec 2024

M55 Gloucestershire

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Dursley Running Club

Races
194
Miles
40659
Miles
121
Miles
1717
Miles
2510
WAVA
77.79%
Mile
5:13
5k
19:14
5M
31:13
10k
38:50
10M
1:05:18
Half
1:25:12
20M
2:17:49
Mara
2:59:00

About Me
Former rugby player hit 40 and was dragged into the Chester 1/2 by my brother. Thought I could do a bit better with some training so went out and did some. I try not to be too serious. Aim to run through my mid-life crisis. Show More...

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Recent Blogs
Retired	Nov 2013
VLM 2013 - the Sub 3 Dream	Apr 2013
Visit to the Neurosurgery Clinic	Oct 2010
VLM 2010 - Not my finest hour	Apr 2010
Abingdon Marathon 2009	Oct 2009

My parkrun
No parkrun selected

Recent Training
2nd Dec	General	0.2mi	3:55
2nd Dec	General	0.5mi	9:01
2nd Dec	General	0.4mi	7:44
2nd Dec	Strength	0mi	21:03
1st Dec	General	1.4mi	31:45

12 Month Benchmarks	Run
Mile	7:22
5k	23:32
5mi	38:30
10k	48:27
10mi	1:23:52
Half	2:03:22

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 600

Recent Threads
Cricket Thread

Buddies (27)

Followers (5)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2024	PB	WB
1mi	2		5:13 76.87							5:26 77.79									5:13 5:13/mi	77.79
4.6km	1			17:36 71.00															17:36 6:09/mi	71.00
3mi	1		19:51 65.73																19:51 6:37/mi	65.73
5km	16		19:36 69.55	19:14 71.41	20:08 68.73	19:40 70.90	19:51 70.78	19:28 72.73	20:05 70.50				22:50 64.49	25:03 59.26	23:10 64.60	21:31 69.56			19:14 6:11/mi	72.73
5.2km	1				18:47 76.41														18:47 5:50/mi	76.41
5.4km	1			22:50 65.12															22:50 6:48/mi	65.12
3.7mi	1															24:29 73.86			24:29 6:37/mi	73.86
4mi	9				24:56 71.87	25:15 71.52	25:43 70.77	25:29 71.98	25:29 72.55	24:47 75.20									24:47 6:12/mi	75.20
5mi	8		33:44 65.63			33:28 67.72			32:24 71.07	31:13 74.36	32:07 72.87								31:13 6:15/mi	74.36
5.8mi	1					39:45 66.80													39:45 6:48/mi	66.80
10km	44	45:39 60.02	40:46 67.73	40:18 68.52	39:32 70.40	39:55 70.84	39:12 72.14	41:40 68.97	40:05 71.70	38:50 74.62		40:28 72.80	41:54 71.51	41:28 72.88	43:57 69.35	44:00 69.88		49:35 64.84	38:50 6:15/mi	74.62
7.2mi	1						59:22 56.28												59:22 8:13/mi	56.28
13km	4												1:05:26 60.46	1:12:36 54.96	1:06:25 60.60	1:06:49 60.78			1:05:26 8:06/mi	60.78
10mi	9		1:10:14 64.39	1:08:16 67.30	1:08:00 67.76	1:05:18 70.93				1:08:19 70.67									1:05:18 6:32/mi	70.93
19.2km	1					1:33:08 60.28													1:33:08 7:48/mi	60.28
12mi	1		1:43:41 52.75																1:43:41 8:38/mi	52.75
19.4km	1							1:39:02 58.26											1:39:02 8:13/mi	58.26
13.1mi	63	1:36:14 62.13	1:31:56 65.53	1:29:55 67.55	1:27:30 69.99	1:25:46 71.62	1:26:53 71.07	1:28:36 70.28	1:28:38 71.44	1:25:12 74.32	1:26:13 74.07	1:29:58 72.23	1:33:53 69.82	1:31:27 72.31	1:40:15 66.56	1:31:18 73.08		1:46:10 66.42	1:25:12 6:30/mi	74.32
20mi	4			2:26:34 64.64		2:18:50 69.36	2:17:49 70.45		2:19:08 70.96										2:17:49 6:53/mi	70.96
26.2mi	25		3:21:16 62.76	3:17:18 64.55	3:06:43 68.77	3:02:02 71.12	3:10:08 68.66	3:11:47 68.64	3:09:05 70.21	2:59:00 74.81	3:07:52 71.89	3:34:18 63.58		3:18:16 69.93	3:24:00 68.58	3:14:19 72.65	4:39:00 51.06		2:59:00 6:50/mi	74.81

2024		Result	WAVA	Distance
27 Nov	Lanzarote International Running Challenge La vuelta de Tinajo SB	1:46:10	66.42	13.1mi
24 Nov	Lanzarote International Running Challenge 10K SB	49:35	64.84	10km
2021		Result	WAVA	Distance
11 Oct	Boston Marathon			26.2mi
2020		Result	WAVA	Distance
14 Sep	Boston Marathon SB	4:39:00	51.06	26.2mi
15 Mar	Bath Half			13.1mi
2019		Result	WAVA	Distance
27 Nov	Lanzarote International Running Challenge La vuelta de Tinajo	1:41:03	66.63	13.1mi
26 Nov	Lanzarote International Running Challenge Beach 5K	25:29	59.21	5km
25 Nov	Lanzarote International Running Challenge 13K Ridge Run SB	1:06:49	60.78	13km
24 Nov	Lanzarote International Running Challenge 10K SB	44:00	69.88	10km
3 Nov	ARC South West 'Chilly' Road Relays PB	24:29	73.86	3.7mi
28 Apr	London Marathon SB	3:14:19	72.65	26.2mi
17 Mar	Bath Half SB	1:31:18	73.08	13.1mi
12 Jan	Western Springs parkrun SB	21:31	69.56	5km
5 Jan	Queenstown parkrun	22:14	67.31	5km
2018		Result	WAVA	Distance
28 Nov	Lanzarote International Running Challenge 21K	1:41:34	65.69	13.1mi
27 Nov	Lanzarote International Running Challenge Beach 5K SB	23:10	64.60	5km
26 Nov	Lanzarote International Running Challenge 13K Ridge Run SB	1:06:25	60.60	13km
25 Nov	Lanzarote International Running Challenge 10K SB	43:57	69.35	10km
16 Sep	Berlin Marathon SB	3:24:00	68.58	26.2mi
5 Aug	Sturminster Newton Half Marathon SB	1:40:15	66.56	13.1mi
2017		Result	WAVA	Distance
29 Nov	Lanzarote International Running Challenge 21K	1:40:03	66.10	13.1mi
28 Nov	Lanzarote International Running Challenge Beach 5K SB	25:03	59.26	5km
27 Nov	Lanzarote International Running Challenge 13K SB	1:12:36	54.96	13km
26 Nov	Lanzarote International Running Challenge 10K	44:48	67.45	10km
1 Oct	Cardiff Half Marathon	1:33:07	71.02	13.1mi
17 Sep	Bristol Half Marathon SB	1:31:27	72.31	13.1mi
3 Sep	Cardiff 10k	42:03	71.87	10km
23 Apr	London Marathon SB	3:18:16	69.93	26.2mi
2 Apr	Cardiff Bay Run SB	41:28	72.88	10km
12 Mar	Bath Half	1:31:53	71.34	13.1mi
2016		Result	WAVA	Distance
30 Nov	Lanzarote International Running Challenge 21K	1:39:44	65.72	13.1mi
29 Nov	Lanzarote International Running Challenge Beach 5K SB	22:50	64.49	5km
28 Nov	Lanzarote International Running Challenge 13K PB	1:05:26	60.46	13km
27 Nov	Lanzarote International Running Challenge 10K SB	41:54	71.51	10km
6 Nov	grand pier half marathon SB	1:33:53	69.82	13.1mi
2015		Result	WAVA	Distance
12 Dec	Lanzarote Marathon SB	3:34:18	63.58	26.2mi
25 Oct	Stroud Half Marathon	1:30:21	71.92	13.1mi
4 Oct	Cardiff Half Marathon	1:31:14	71.22	13.1mi
13 Sep	Bristol Half Marathon SB	1:29:58	72.23	13.1mi
27 Jun	Cotswold Way Relay - Stage 4 - Seven Springs to Cranham Corner			13mi
1 Mar	Bath Half	1:30:05	71.51	13.1mi
22 Feb	Bourton 10k SB	40:28	72.80	10km
2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon	1:28:49	72.53	13.1mi
25 May	Edinburgh Marathon	3:11:10	70.65	26.2mi
13 Apr	London Marathon SB	3:07:52	71.89	26.2mi
2 Mar	Reading Half Marathon SB	1:26:13	74.07	13.1mi
26 Jan	Linda Franks Race	32:08	72.83	5mi
1 Jan	New Year Day 5 Mile Road Race SB	32:07	72.87	5mi
2013		Result	WAVA	Distance
3 Nov	Tewkesbury Guy Fawkes 5	31:39	73.94	5mi
27 Oct	Stroud Half Marathon	1:27:01	73.39	13.1mi
20 Oct	TUI Marathon Palma de Mallorca	3:05:33	72.17	26.2mi
13 Oct	BUGATTI 10K	41:07	71.06	10km
6 Oct	Cardiff Half Marathon	1:26:06	74.17	13.1mi
29 Sep	Cirencester 10k	39:17	74.37	10km
15 Sep	Bristol Half Marathon	1:26:42	73.66	13.1mi
8 Sep	Angels 10k	39:44	73.53	10km
20 Jul	Bourton One Mile Challenge SB	5:26	77.79	1mi
13 Jul	Pilot Inn 10 mile SB	1:08:19	70.67	10mi
2 Jun	Fairford 10k	39:55	73.19	10km
19 May	Tewkesbury Half Marathon	1:27:16	73.18	13.1mi
12 May	Aviator 4	25:21	73.52	4mi
21 Apr	London Marathon PB	2:59:00	74.81	26.2mi
6 Apr	Gloucester Grocery 4 Mile Road Race PB	24:47	75.20	4mi
30 Mar	Easter 10K Road Race	39:24	73.54	10km
17 Mar	Reading Half Marathon PB	1:25:12	74.32	13.1mi
3 Mar	Bath Half	1:26:03	73.58	13.1mi
24 Feb	Bourton 10k PB	38:50	74.62	10km
27 Jan	Linda Franks Race	32:00	72.54	5mi
1 Jan	New Year Day 5 Mile Road Race PB	31:13	74.36	5mi
2012		Result	WAVA	Distance
27 Dec	Pilot Inn Christmas 4 Mile Road Race SB	25:29	72.55	4mi
21 Oct	Abingdon Marathon SB	3:09:05	70.21	26.2mi
30 Sep	Bristol Half Marathon SB	1:28:38	71.44	13.1mi
9 Sep	Angels 10k	41:49	69.29	10km
16 Jun	The Humph's Hilly Half	1:31:05	69.52	13.1mi
3 Jun	Fairford 10K	40:36	71.37	10km
6 May	CaniX Neolithic 1/2 Marathon	1:29:18	70.91	13.1mi
22 Apr	London Marathon	3:12:26	68.99	26.2mi
18 Mar	Gloucester 20 SB	2:19:08	70.96	20mi
26 Feb	Bourton 10k SB	40:05	71.70	10km
31 Jan	bridge inn 5km winter series race 4 SB	20:05	70.50	5km
1 Jan	Gloucester new year day 5 Mile road race SB	32:24	71.07	5mi
2011		Result	WAVA	Distance
27 Dec	Pilot Inn Christmas 4 Mile Road race	25:42	71.38	4mi
16 Oct	Abingdon Marathon	3:12:58	68.22	26.2mi
2 Oct	Cricklade 10k SB	41:40	68.97	10km
27 Sep	bridge inn winter series 1 SB	19:28	72.73	5km
11 Sep	Bristol Half Marathon	1:30:18	69.53	13.1mi
25 Jun	Cotswold Way Relay - Stage 8 PB	1:39:02	58.26	19.4km
16 Jun	White Horse 5k	19:45	71.69	5km
5 May	Lloyds TSB Fitness Run Race 1 SB	25:29	71.98	4mi
1 May	CaniX Neolithic 1/2 Marathon	1:30:25	69.44	13.1mi
17 Apr	London Marathon SB	3:11:47	68.64	26.2mi
20 Mar	Reading Half Marathon SB	1:28:36	70.28	13.1mi
2010		Result	WAVA	Distance
12 Jul	Frampton 10K	40:53	69.73	10km
9 Jul	King Sturge Property Triathlon SB	19:51	70.78	5km
26 Jun	Cotswold Way Relay - Stage 7 PB	59:22	56.28	7.22mi
2 May	Cani Cross Neolithic Half Marathon	1:32:21	67.42	13.1mi
25 Apr	London Marathon SB	3:10:08	68.66	26.2mi
10 Apr	Grocery 4 Mile Road Race SB	25:43	70.77	4mi
3 Apr	WHITE HORSE 10K	39:58	71.33	10km
21 Mar	Reading Half Marathon SB	1:26:53	71.07	13.1mi
7 Mar	Gloucester 20 PB	2:17:49	70.45	20mi
28 Feb	Bourton 10K SB	39:12	72.14	10km
24 Jan	Gloucester Marathon	3:11:11	67.72	26.2mi
2009		Result	WAVA	Distance
27 Dec	Pilot Inn Boxing Day 4 Mile Road Race SB	25:15	71.52	4mi
17 Dec	Weston Prom Run 4/9 SB	33:28	67.72	5mi
22 Nov	Castle Combe 10k	40:02	70.64	10km
25 Oct	Stroud Half Marathon	1:28:54	69.46	13.1mi
18 Oct	Abingdon Marathon SB	3:02:02	71.12	26.2mi
3 Oct	Cheltenham 10k	40:28	69.88	10km
6 Sep	Bristol Half Marathon	1:26:13	71.62	13.1mi
8 Aug	Cranham Boundary Chase PB	39:45	66.80	5.84mi
5 Aug	The Bugatti Beer Race	41:25	68.28	10km
11 Jul	Pilot Inn 10 mile	1:08:02	68.64	10mi
3 Jul	King Sturge Property Triathlon (5k relay leg) SB	19:40	70.90	5km
27 Jun	Cotswold Way Relay Stage 1 PB	1:33:08	60.28	19.2km
4 Jun	Lloyds TSB Fitness Run Race 2	25:40	70.36	4mi
24 May	Wokingham Half Marathon	1:29:34	68.94	13.1mi
17 May	Chester Half Marathon	1:28:23	69.86	13.1mi
11 May	Berkeley 10k SB	39:55	70.84	10km
3 May	Neolithic Half Marathon	1:33:56	65.74	13.1mi
26 Apr	London Marathon	3:05:21	69.85	26.2mi
11 Apr	Sandhurst Easter 10k	40:13	70.31	10km
29 Mar	Reading Half Marathon SB	1:25:46	71.40	13.1mi
8 Mar	Gloucester 20 SB	2:18:50	69.36	20mi
22 Feb	Bourton 10k	37:49	74.18	10km
4 Jan	Gloucester New Year 10 PB	1:05:18	70.93	10mi
2008		Result	WAVA	Distance
27 Dec	Pilot Inn 4 mile SB	24:56	71.87	4mi
23 Nov	Swindon 10k	40:18	69.61	10km
26 Oct	Stroud Half Marathon SB	1:27:30	69.99	13.1mi
19 Oct	Abingdon Marathon SB	3:06:43	68.77	26.2mi
14 Sep	Bristol Half Marathon	1:28:29	69.21	13.1mi
31 Aug	Oldbury Power Station 10 Mile	1:08:21	67.76	10mi
18 Jul	GWR Towpath Series 3/5	40:57	68.50	10km
11 Jul	King Sturge Property Triathlon (5k relay leg)	19:46		0mi/0mi/5km
24 Jun	Bridge Inn 5K SB	20:08	68.73	5km
6 Jun	GWR Towpath Series 2/5	41:44	67.22	10km
19 May	Hogweed Trot 10k	41:28	67.65	10km
18 May	Cani Cross Cheltenham Racecourse PB	18:47	76.41	5.18km
11 May	Tewkesbury Half Marathon	1:35:56	63.84	13.1mi
4 May	Neolithic Half Marathon	1:29:29	68.44	13.1mi
6 Apr	Paris Marathon	3:16:24	65.38	26.2mi
16 Mar	Bath Half	1:31:36	66.31	13.1mi
2 Mar	Reading Half Marathon	1:29:02	68.22	13.1mi
24 Feb	Bourton 10k - Short Course! SB	39:32	70.40	10km
27 Jan	Gloucester Marathon (Epney)	3:24:24	62.31	26.2mi
6 Jan	Gloucester New Year 10 SB	1:08:00	67.56	10mi
2007		Result	WAVA	Distance
4 Nov	New York Marathon	3:26:26	61.69	26.2mi
21 Oct	Stroud Half Marathon SB	1:29:55	67.55	13.1mi
14 Oct	Leicester Marathon SB	3:17:18	64.55	26.2mi
7 Oct	Oldbury 10 SB	1:08:16	67.30	10mi
9 Sep	Bristol Half Marathon	1:31:33	66.34	13.1mi
21 Aug	Frampton 10k	40:58	67.93	10km
29 Jun	King Sturge Property Triathlon (5k run leg)	19:35		0mi/0mi/5km
17 Jun	Miners Half Marathon	1:34:11	64.49	13.1mi
29 May	Bridge Inn Summer Series Race 2 PB	19:14	71.41	5km
20 May	Chester Half Marathon	1:30:51	66.86	13.1mi
13 May	Tewkesbury Half Marathon	1:31:38	66.28	13.1mi
6 May	Neolithic Half Marathon	1:32:33	65.63	13.1mi
22 Apr	Cani Cross Cheltenham PB	22:50	65.12	5.4km
15 Apr	Paris Marathon	3:24:07	62.39	26.2mi
25 Mar	Bath Half	1:32:02	65.46	13.1mi
4 Mar	Gloucester 20 SB	2:26:34	64.64	20mi
28 Feb	Bridge Inn 5k Winter 5/5	20:11	67.54	5km
25 Feb	Bourton 10k SB	40:18	68.52	10km
18 Feb	Cani Cross Westonbirt PB	17:36	71.00	4.6km
30 Jan	Bridge Inn 5k Winter 4/5	19:50	68.74	5km
7 Jan	Gloucester 10	1:09:22	65.70	10mi
2006		Result	WAVA	Distance
17 Dec	Merthyr Mawr Christmas Pudding Run 10K	44:32	62.00	10km
22 Oct	Stroud Half Marathon SB	1:31:56	65.53	13.1mi
15 Oct	Cardiff Marathon	3:23:30	62.07	26.2mi
1 Oct	Great North Run	1:36:12	62.63	13.1mi
17 Sep	Bristol Half Marathon	1:32:27	65.17	13.1mi
13 Sep	Slimbridge WWT Wildgoose chase 10K SB	40:46	67.73	10km
3 Sep	Oldbury 10	1:10:56	64.25	10mi
27 Aug	Vale of Pewsey Half Marathon	1:34:55	63.47	13.1mi
23 Jul	Gloucester Half Marathon	1:33:53	64.17	13.1mi
15 Jul	Sport Relief Mile - Gloucester PB	5:13	76.87	1mi
10 Jul	Frampton 10k	41:44	66.16	10km
6 Jul	The Aerospace 5 SB	33:44	65.63	5mi
27 Jun	Bridge Inn Summer 5k SB	19:36	69.55	5km
11 Jun	Norton Half Marathon	1:35:58	62.78	13.1mi
21 May	chester half marathon	1:33:48	64.23	13.1mi
15 May	Berkeley 10k	41:42	66.22	10km
7 May	Tewkesbury Half-Marathon	1:33:41	64.31	13.1mi
23 Apr	Lochaber Marathon SB	3:21:16	62.76	26.2mi
19 Mar	Silverstone Half Marathon	1:35:48	62.41	13.1mi
26 Feb	Bourton on the Water Goldsmiths 10k	41:25	66.15	10km
19 Feb	Dursley Dozen PB	1:43:41	52.75	12mi
14 Feb	Fetch Five - Valentines Threesome PB	19:51	65.73	3mi
11 Feb	Cardiff Valentines 10K Love Run	42:31	64.44	10km
5 Feb	Longleat 10k	44:21	61.78	10km
15 Jan	Sport Relief Mile - Gloucester			1mi
8 Jan	Gloucester 10 SB	1:10:14	64.39	10mi
1 Jan	Sport Relief Mile - Gloucester			1mi
2005		Result	WAVA	Distance
18 Dec	Merthyr Mawr Christmas Pudding Race SB	45:39	60.02	10km
27 Nov	Downton Half Marathon	1:38:53	60.47	13.1mi
23 Oct	Stroud Half Marathon SB	1:36:14	62.13	13.1mi
9 Oct	Cardiff Half Marathon	1:37:09	61.55	13.1mi
14 Sep	Slimbridge WWT Wildgoose chase 10K	46:41	58.69	10km
4 Sep	Cancer Research UK - Badminton House	48:18	56.72	10km
22 May	Chester Half Marathon	1:54:48	52.08	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
2024	32	37	55	34	41	73	40	43	37	41	66	3	502
2024	0	0	0	0	0	0.1	0	0	0	0	0.9	0	1
2024	104	123	130	101	131	111	115	138	151	131	119	14	1369
2023	45	48	43	32	38	69	44	28	49	31	61	38	528
2023	0	0	0	0	0	0	0	0	0.9	0	2.1	0	3.1
2023	125	81	91	111	96	75	62	78	85	102	64	116	1087
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	47	31	47	34	85	47	38	26	63	47	92	53	612
2022	0	0	0	0	0	0	0	1	1.2	0	1.8	0	4.1
2022	146	115	85	116	102	116	137	103	87	116	83	118	1324
2021	31	27	37	57	98	47	34	30	70	43	86	93	654
2021	0	0	0	0	0	2.3	2.7	3.9	3.8	2.7	0	1.1	16.6
2021	232	184	183	247	180	184	192	181	149	169	100	110	2112
2021	0	0	0	0	0	0	0	0	0	2	0	0	2
2020	0	5	6	0	0	0	2	29	0	4	22	48	116
2020	1.9	2.9	2	0	0	0	0	0.8	0.8	0	0	0	8.3
2020	109	154	150	212	229	195	187	186	135	178	214	172	2120
2019	0	3	0	0	20	0	0	13	0	0	2	4	41
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	151	208	211	184	114	161	132	154	184	171	143	223	2034
2018	2	5	0	0	1	4	0	0	0	0	0	7	19
2018	0	0	0	0	0	0	0	0	0	0	0	0.1	0.1
2018	210	161	178	130	218	148	212	208	140	178	146	106	2034
2017	0	0	0	0	0	0	0	17	1	2	2	14	36
2017	3	3	2.8	3	0	0	0	0	0	0	1.1	0	13
2017	271	210	251	177	164	151	241	176	172	163	188	160	2324
2017	0	0	6	0	0	0	0	0	0	0	0	43	49
2016	0	0	0	0	0	0	0	0	0	3.8	3	1	7.8
2016	285	188	105	129	155	145	110	208	196	189	168	218	2095
2015	227	215	176	118	140	121	210	271	200	181	234	168	2260
2015	31	0	62	12	56	0	66	0	0	0	0	0	226
2014	1	5	2	1.5	0	0	0	0	0	1	0	0	10.5
2014	235	240	209	174	174	208	169	207	182	143	31	136	2108
2014	0	0	51	0	0	0	0	0	0	0	246	0	298
2013	4	4.8	5	4.4	5	4.5	1	5	4.4	2.9	3	0	44
2013	281	257	271	174	169	205	204	264	224	151	180	263	2643
2013	0	0	0	0	0	0	100	56	0	0	0	0	156
2012	0	0	0	0	0	0	0	0	0.2	2.7	6.4	3	12.2
2012	261	212	203	149	165	214	214	280	239	174	221	216	2546
2012	0	0	0	46	53	0	0	0	0	0	7	31	137
2011	216	255	257	175	162	201	229	261	201	139	231	207	2533
2011	21	0	7	0	15	0	0	0	0	0	0	0	44
2010	233	244	256	195	55	148	230	162	10	128	165	158	1984
2010	0	0	0	0	210	33	0	0	313	111	0	20	686
2009	245	215	273	188	178	231	242	248	243	168	213	234	2677
2009	0	0	0	0	0	26	0	0	0	4	0	0	30
2008	209	227	210	176	172	190	193	265	240	169	227	233	2510
2008	0	0	0	0	0	57	0	33	0	0	0	0	90
2007	190	175	198	147	140	161	226	235	234	140	151	247	2244
2006	0	0	0	3	0	0	0	0	0	0	0	0	3
2006	187	146	222	176	131	200	142	167	168	138	182	175	2035
2005	10	10	15	22	57	32	54	65	70	94	93	96	619

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
1.3mi, 32:16 Walk - General 1) 1mi - 24:35(24:35/mi) 105/138bpm [2581b/mi] 196cal 49/80rpm 2) 0.31mi - 7:42(24:34/mi) 116/128bpm [2850b/mi] 72cal 47/74rpm Add a comment 0mi, 18:07 Cross - Strength Add a comment 10.1mi, 1:31:01 Run - Medium Long Run Tempo(ish) section 7:30; 7:43; 8:05; 1:32 = 24:50. 5s slower than 2 weeks ago. 1) 1mi - 8:20(8:20/mi) 120/130bpm [999b/mi] 101cal 301/398W 2) 1mi - 11:11(11:11/mi) 126/137bpm [1409b/mi] 133cal 302/391W 3) 0.07mi - 37(9:22/mi) 129/132bpm [1208b/mi] 7cal 281/313W 4) 1mi - 7:30(7:30/mi) 136/147bpm [1021b/mi] 101cal 324/429W 5) 1mi - 7:43(7:43/mi) 141/146bpm [1089b/mi] 105cal 324/436W 6) 1mi - 8:05(8:05/mi) 140/149bpm [1132b/mi] 109cal 312/354W 7) 0.21mi - 1:32(7:24/mi) 142/145bpm [1051b/mi] 21cal 349/394W 8) 1mi - 9:44(9:44/mi) 128/145bpm [1246b/mi] 116cal 290/381W 9) 1mi - 9:00(9:00/mi) 137/141bpm [1233b/mi] 117cal 310/358W 10) 1mi - 9:14(9:14/mi) 138/143bpm [1273b/mi] 119cal 303/388W 11) 1mi - 10:02(10:02/mi) 135/141bpm [1354b/mi] 120cal 280/368W 12) 0.79mi - 8:03(10:15/mi) 135/140bpm [1383b/mi] 96cal 284/361W Add a comment	0.4mi, 7:47 Walk - General 1) 0.43mi - 7:47(18:17/mi) 85/100bpm [1555b/mi] 41cal 55/61rpm Add a comment 0mi, 22:23 Cross - Strength Add a comment	1.6mi, 39:47 Walk - General 1) 1mi - 24:44(24:44/mi) 86/114bpm [2127b/mi] 131cal 50/80rpm 2) 0.6mi - 15:03(25:04/mi) 86/102bpm [2156b/mi] 63cal 49/71rpm Add a comment 0mi, 8:14 Cross - Strength Add a comment 5.2mi, 47:53 Run - Easy 1) 1mi - 8:42(8:42/mi) 122/142bpm [1062b/mi] 106cal 317/436W 2) 1mi - 10:14(10:14/mi) 129/142bpm [1320b/mi] 123cal 293/422W 3) 1mi - 9:48(9:48/mi) 129/139bpm [1264b/mi] 117cal 283/346W 4) 1mi - 8:51(8:51/mi) 132/139bpm [1169b/mi] 108cal 297/387W 5) 1mi - 9:09(9:09/mi) 135/142bpm [1235b/mi] 115cal 306/361W 6) 0.12mi - 1:09(10:03/mi) 140/144bpm [1407b/mi] 15cal 329/404W Add a comment	1.2mi, 24:00 Walk - General 1) 1mi - 20:32(20:32/mi) 71/86bpm [1458b/mi] 96cal 51/60rpm 2) 0.16mi - 3:28(21:40/mi) 78/83bpm [1689b/mi] 16cal 50/59rpm Add a comment 0.7mi, 17:04 Walk - General 1) 0.72mi - 17:04(23:45/mi) 77/102bpm [1829b/mi] 78cal 52/80rpm Add a comment 0.1mi, 3:02 Walk - General 1) 0.14mi - 3:02(21:41/mi) 59/67bpm [1279b/mi] 13cal 52/60rpm Add a comment 0mi, 8:14 Cross - Strength Add a comment 18.4mi, 3:00:54 Run - Long Run 1) 1mi - 9:02(9:02/mi) 115/126bpm [1038b/mi] 103cal 285/404W 2) 1mi - 10:14(10:14/mi) 113/125bpm [1157b/mi] 111cal 254/340W 3) 1mi - 9:20(9:20/mi) 110/122bpm [1026b/mi] 97cal 261/310W 4) 1mi - 9:31(9:31/mi) 120/129bpm [1142b/mi] 108cal 275/359W 5) 1mi - 9:47(9:47/mi) 123/134bpm [1203b/mi] 112cal 286/342W 6) 1mi - 9:23(9:23/mi) 120/126bpm [1126b/mi] 103cal 282/335W 7) 1mi - 9:44(9:44/mi) 120/125bpm [1168b/mi] 107cal 277/305W 8) 1mi - 10:00(10:00/mi) 121/126bpm [1210b/mi] 108cal 269/356W 9) 1mi - 9:41(9:41/mi) 123/126bpm [1190b/mi] 107cal 280/332W 10) 1mi - 9:36(9:36/mi) 125/129bpm [1201b/mi] 109cal 283/325W 11) 1mi - 9:43(9:43/mi) 122/131bpm [1185b/mi] 109cal 282/329W 12) 1mi - 9:47(9:47/mi) 122/127bpm [1194b/mi] 107cal 279/314W 13) 1mi - 9:58(9:58/mi) 124/129bpm [1235b/mi] 111cal 273/318W 14) 1mi - 10:16(10:16/mi) 126/131bpm [1293b/mi] 113cal 274/320W 15) 1mi - 9:54(9:54/mi) 124/135bpm [1229b/mi] 112cal 285/330W 16) 1mi - 10:00(10:00/mi) 130/136bpm [1301b/mi] 118cal 278/368W 17) 1mi - 10:23(10:23/mi) 132/142bpm [1371b/mi] 119cal 262/338W 18) 1mi - 10:29(10:29/mi) 131/140bpm [1373b/mi] 119cal 282/374W 19) 0.43mi - 4:06(9:35/mi) 135/142bpm [1293b/mi] 50cal 315/402W Add a comment	0.4mi, 7:57 Walk - General 1) 0.42mi - 7:57(18:47/mi) 81/93bpm [1521b/mi] 41cal 53/61rpm Add a comment 0mi, 19:31 Cross - Strength Add a comment	1.3mi, 29:29 Walk - General 1) 1mi - 22:39(22:39/mi) 108/124bpm [2447b/mi] 183cal 52/83rpm 2) 0.31mi - 6:49(21:55/mi) 112/126bpm [2455b/mi] 52cal 53/114rpm Add a comment 0mi, 21:40 Cross - Strength Add a comment	0.4mi, 7:32 Walk - General 1) 0.41mi - 7:32(18:29/mi) 90/109bpm [1663b/mi] 45cal 53/64rpm Add a comment 0mi, 23:12 Cross - Strength Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
1.4mi, 23:57 Walk - General 1) 1mi - 16:59(16:59/mi) 83/100bpm [1409b/mi] 101cal 60/93rpm 2) 0.39mi - 6:58(17:48/mi) 87/96bpm [1549b/mi] 41cal 58/62rpm Add a comment 1.3mi, 29:50 Walk - General 1) 1mi - 22:21(22:21/mi) 98/119bpm [2191b/mi] 133cal 51/80rpm 2) 0.31mi - 7:29(24:03/mi) 105/129bpm [2526b/mi] 49cal 44/71rpm Add a comment 0mi, 19:39 Cross - Strength Add a comment 10mi, 1:33:25 Run - Medium Long Run A bit below par today, possible ear infection. HR up. Tempo(ish) 7:45; 7:58; 7:55; 1:31 = 24:53 1) 1mi - 8:32(8:32/mi) 121/128bpm [1033b/mi] 102cal 287/410W 2) 1mi - 11:10(11:10/mi) 128/141bpm [1429b/mi] 132cal 294/413W 3) 0.06mi - 38(9:51/mi) 130/133bpm [1281b/mi] 7cal 266/280W 4) 1mi - 7:45(7:45/mi) 135/140bpm [1047b/mi] 101cal 312/380W 5) 1mi - 7:58(7:58/mi) 139/144bpm [1108b/mi] 106cal 314/425W 6) 1mi - 7:55(7:55/mi) 143/146bpm [1133b/mi] 107cal 315/355W 7) 0.2mi - 1:31(7:36/mi) 143/145bpm [1088b/mi] 21cal 322/359W 8) 1mi - 9:55(9:55/mi) 130/145bpm [1288b/mi] 115cal 279/324W 9) 1mi - 9:46(9:46/mi) 134/141bpm [1309b/mi] 121cal 283/330W 10) 1mi - 9:54(9:54/mi) 131/137bpm [1296b/mi] 114cal 278/364W 11) 1mi - 10:18(10:18/mi) 130/135bpm [1339b/mi] 116cal 274/360W 12) 0.76mi - 8:02(10:35/mi) 134/143bpm [1417b/mi] 94cal 283/378W Add a comment	0.4mi, 8:31 Walk - General 1) 0.43mi - 8:31(19:54/mi) 96/110bpm [1910b/mi] 50cal 50/62rpm Add a comment 0.1mi, 1:50 Walk - General 1) 0.11mi - 1:50(16:16/mi) 99/111bpm [1610b/mi] 13cal 49/62rpm Add a comment 0.4mi, 7:24 Walk - General 1) 0.42mi - 7:24(17:47/mi) 78/85bpm [1387b/mi] 40cal 54/66rpm Add a comment 0mi, 22:39 Cross - Strength Add a comment	1.4mi, 34:19 Walk - General 1) 1mi - 24:38(24:38/mi) 119/161bpm [2930b/mi] 249cal 50/80rpm 2) 0.36mi - 9:41(27:08/mi) 125/146bpm [3392b/mi] 96cal 51/80rpm Add a comment 0mi, 18:49 Cross - Strength Add a comment 5.2mi, 48:55 Run - Easy 1) 1mi - 8:55(8:55/mi) 120/138bpm [1069b/mi] 105cal 313/442W 2) 1mi - 10:29(10:29/mi) 126/136bpm [1320b/mi] 122cal 284/345W 3) 1mi - 9:45(9:45/mi) 130/139bpm [1268b/mi] 117cal 285/361W 4) 1mi - 9:05(9:05/mi) 130/140bpm [1180b/mi] 110cal 286/374W 5) 1mi - 9:19(9:19/mi) 135/144bpm [1257b/mi] 117cal 298/356W 6) 0.12mi - 1:23(11:34/mi) 140/144bpm [1620b/mi] 18cal 299/327W Add a comment	0.7mi, 15:37 Walk - General 1) 0.73mi - 15:37(21:17/mi) 103/132bpm [2192b/mi] 114cal 50/80rpm Add a comment 2.4mi, 46:45 Walk - General 1) 1mi - 19:22(19:22/mi) 86/101bpm [1666b/mi] 96cal 52/68rpm 2) 1mi - 19:00(19:00/mi) 87/100bpm [1653b/mi] 93cal 54/59rpm 3) 0.43mi - 8:23(19:20/mi) 89/100bpm [1721b/mi] 41cal 53/58rpm Add a comment 0mi, 7:28 Cross - Strength Add a comment 18.1mi, 2:59:27 Run - Long Run 1) 1mi - 8:52(8:52/mi) 119/131bpm [1054b/mi] 104cal 295/431W 2) 1mi - 9:50(9:50/mi) 119/129bpm [1171b/mi] 112cal 268/358W 3) 1mi - 9:22(9:22/mi) 112/121bpm [1048b/mi] 100cal 261/313W 4) 1mi - 9:11(9:11/mi) 123/130bpm [1129b/mi] 108cal 288/401W 5) 1mi - 9:50(9:50/mi) 125/133bpm [1229b/mi] 114cal 280/333W 6) 1mi - 9:24(9:24/mi) 121/129bpm [1137b/mi] 105cal 275/301W 7) 1mi - 9:58(9:58/mi) 118/123bpm [1177b/mi] 106cal 261/303W 8) 1mi - 10:15(10:15/mi) 118/123bpm [1210b/mi] 107cal 260/348W 9) 1mi - 10:00(10:00/mi) 120/126bpm [1199b/mi] 108cal 265/307W 10) 1mi - 10:03(10:03/mi) 120/126bpm [1206b/mi] 110cal 261/327W 11) 1mi - 10:16(10:16/mi) 117/124bpm [1200b/mi] 107cal 252/302W 12) 1mi - 10:03(10:03/mi) 119/124bpm [1195b/mi] 107cal 261/312W 13) 1mi - 10:15(10:15/mi) 120/127bpm [1231b/mi] 109cal 261/294W 14) 1mi - 10:36(10:36/mi) 123/129bpm [1304b/mi] 112cal 251/310W 15) 1mi - 9:47(9:47/mi) 127/135bpm [1242b/mi] 116cal 280/338W 16) 1mi - 9:43(9:43/mi) 133/140bpm [1291b/mi] 118cal 281/388W 17) 1mi - 10:33(10:33/mi) 132/141bpm [1392b/mi] 124cal 274/353W 18) 1mi - 10:03(10:03/mi) 133/143bpm [1336b/mi] 116cal 270/361W 19) 0.14mi - 1:29(10:18/mi) 137/140bpm [1411b/mi] 18cal 271/325W Add a comment	0.4mi, 7:43 Walk - General 1) 0.41mi - 7:43(18:55/mi) 78/89bpm [1475b/mi] 41cal 54/62rpm Add a comment 0.5mi, 9:20 Walk - General 1) 0.47mi - 9:20(20:04/mi) 101/113bpm [2026b/mi] 66cal 49/58rpm Add a comment 0.4mi, 7:39 Walk - General 1) 0.39mi - 7:39(19:31/mi) 72/92bpm [1406b/mi] 37cal 55/63rpm Add a comment 0mi, 23:03 Cross - Strength Add a comment	2mi, 1:02:03 Walk - General 1) 1mi - 38:09(38:09/mi) 62/90bpm [2365b/mi] 111cal 21/79rpm 2) 0.95mi - 23:54(25:04/mi) 63/90bpm [1579b/mi] 94cal 43/79rpm Add a comment 0.5mi, 12:54 Walk - General 1) 0.53mi - 12:54(24:07/mi) 73/91bpm [1761b/mi] 53cal 44/77rpm Add a comment 0mi, 4:12 Cross - Strength Add a comment	0.8mi, 19:51 Walk - General 1) 0.84mi - 19:51(23:31/mi) 68/85bpm [1599b/mi] 82cal 47/71rpm Add a comment 0mi, 1:13 Cross - Strength Add a comment 0.8mi, 23:40 Walk - General 1) 0.79mi - 23:40(29:51/mi) 61/83bpm [1821b/mi] 71cal 34/79rpm Add a comment 3.5mi, 1:23:16 Walk - General 1) 1mi - 26:54(26:54/mi) 65/93bpm [1748b/mi] 98cal 39/61rpm 2) 1mi - 23:13(23:13/mi) 67/87bpm [1556b/mi] 92cal 45/60rpm 3) 1mi - 21:50(21:50/mi) 66/85bpm [1442b/mi] 92cal 46/60rpm 4) 0.53mi - 11:19(21:30/mi) 60/71bpm [1290b/mi] 50cal 50/59rpm Add a comment 0mi, 17:56 Cross - Strength Add a comment
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
1.1mi, 26:28 Walk - General 1) 1mi - 24:26(24:26/mi) 84/103bpm [2052b/mi] 115cal 44/62rpm 2) 0.08mi - 2:02(26:52/mi) 79/86bpm [2122b/mi] 10cal 43/56rpm Add a comment 0mi, 4:13 Cross - Strength Add a comment 1mi, 26:44 Walk - General 1) 1mi - 26:37(26:37/mi) 63/92bpm [1677b/mi] 95cal 42/65rpm 2) 0mi - 6(50:43/mi) 55/56bpm [2789b/mi] 53/56rpm Add a comment 1mi, 25:52 Walk - General 1) 1mi - 25:49(25:49/mi) 63/84bpm [1627b/mi] 98cal 41/79rpm 2) 0mi - 3(30:19/mi) 66/66bpm [2001b/mi] Add a comment 0.6mi, 13:31 Walk - General 1) 0.58mi - 13:31(23:19/mi) 63/78bpm [1469b/mi] 54cal 47/114rpm Add a comment 2mi, 42:29 Walk - General 1) 1mi - 28:15(28:15/mi) 57/70bpm [1610b/mi] 87cal 36/80rpm 2) 1mi - 14:11(14:11/mi) 58/77bpm [822b/mi] 51cal 31/55rpm 3) 0.03mi - 3(1:56/mi) 47/47bpm [91b/mi] Add a comment 0.3mi, 7:39 Walk - Hiking 1) 1mi - 10:02(10:02/mi) 72/93bpm [722b/mi] 36cal 21/79rpm 2) 0.02mi - 2(1:58/mi) 55/55bpm [108b/mi] Add a comment 0mi, 7:41 Cross - Strength Add a comment 6mi, 51:48 Run - General 1) 1mi - 8:41(8:41/mi) 117/128bpm [1015b/mi] 102cal 294/449W 2) 1mi - 8:37(8:37/mi) 131/138bpm [1129b/mi] 110cal 311/385W 3) 1mi - 8:47(8:47/mi) 129/137bpm [1133b/mi] 108cal 304/358W 4) 1mi - 8:30(8:30/mi) 135/141bpm [1147b/mi] 110cal 320/428W 5) 1mi - 8:39(8:39/mi) 138/143bpm [1194b/mi] 112cal 313/400W 6) 1mi - 8:30(8:30/mi) 140/151bpm [1191b/mi] 113cal 326/409W 7) 0.01mi - 3(8:27/mi) 142/142bpm [1199b/mi] 1cal 380/403W Add a comment	1.5mi, 52:18 Walk - General 1) 1mi - 41:50(41:50/mi) 65/100bpm [2719b/mi] 123cal 23/79rpm 2) 0.45mi - 10:29(23:10/mi) 65/89bpm [1505b/mi] 43cal 47/57rpm Add a comment 2.3mi, 50:26 Walk - General 1) 1mi - 22:44(22:44/mi) 75/93bpm [1705b/mi] 95cal 47/56rpm 2) 1mi - 20:58(20:58/mi) 63/75bpm [1321b/mi] 94cal 51/57rpm 3) 0.31mi - 6:44(21:42/mi) 63/75bpm [1367b/mi] 29cal 50/62rpm Add a comment 0.3mi, 7:02 Walk - General 1) 0.28mi - 7:02(25:15/mi) 68/96bpm [1717b/mi] 29cal 48/58rpm Add a comment 0mi, 18:23 Cross - Strength Add a comment	0.6mi, 16:17 Walk - General 1) 0.6mi - 16:17(27:12/mi) 73/91bpm [1986b/mi] 64cal 40/79rpm Add a comment 0mi, 36 Cross - Strength Add a comment 0.7mi, 16:31 Walk - General 1) 0.72mi - 16:31(22:56/mi) 76/107bpm [1743b/mi] 77cal 42/88rpm Add a comment 0.1mi, 1:51 Walk - General 1) 0.07mi - 1:51(26:57/mi) 85/92bpm [2291b/mi] 8cal 43/79rpm Add a comment 0.2mi, 4:37 Walk - General 1) 0.21mi - 4:37(22:07/mi) 65/79bpm [1437b/mi] 20cal 49/59rpm Add a comment 0mi, 8:02 Cross - Strength Add a comment	3.5mi, 1:32:07 Walk - General 1) 1mi - 27:38(27:38/mi) 64/84bpm [1769b/mi] 100cal 38/77rpm 2) 1mi - 27:19(27:19/mi) 60/79bpm [1639b/mi] 55cal 42/57rpm 3) 1mi - 25:02(25:02/mi) 72/95bpm [1802b/mi] 92cal 45/62rpm 4) 0.48mi - 12:08(25:15/mi) 62/87bpm [1566b/mi] 47cal 44/57rpm Add a comment 0mi, 7:00 Cross - Strength Add a comment 0.3mi, 6:51 Walk - General 1) 0.26mi - 6:51(25:55/mi) 66/75bpm [1711b/mi] 25cal 33/59rpm Add a comment 6.1mi, 49:44 Run - Race 1) 1mi - 7:34(7:34/mi) 136/148bpm [1029b/mi] 100cal 347/386W 2) 1mi - 7:52(7:52/mi) 148/158bpm [1163b/mi] 112cal 335/394W 3) 1mi - 8:14(8:14/mi) 147/156bpm [1210b/mi] 115cal 308/350W 4) 1mi - 8:34(8:34/mi) 147/152bpm [1260b/mi] 118cal 312/366W 5) 1mi - 8:30(8:30/mi) 148/153bpm [1259b/mi] 117cal 307/379W 6) 1mi - 8:20(8:20/mi) 150/154bpm [1250b/mi] 118cal 324/388W 7) 0.09mi - 40(7:43/mi) 151/152bpm [1165b/mi] 10cal 366/407W Add a comment 0.3mi, 2:31 Run - Warm Up 1) 0.3mi - 2:31(8:17/mi) 116/131bpm [962b/mi] 30cal 342/450W Add a comment 0.2mi, 4:30 Walk - General 1) 0.21mi - 4:30(21:40/mi) 75/80bpm [1625b/mi] 20cal 48/56rpm Add a comment	0mi, 1:11 Cross - Strength Add a comment 0.3mi, 6:38 Walk - General 1) 0.3mi - 6:38(22:16/mi) 56/69bpm [1247b/mi] 26cal 47/57rpm Add a comment 3.9mi, 1:41:05 Walk - General 1) 1mi - 26:13(26:13/mi) 59/75bpm [1547b/mi] 94cal 41/98rpm 2) 1mi - 29:36(29:36/mi) 56/76bpm [1658b/mi] 93cal 38/79rpm 3) 1mi - 26:02(26:02/mi) 56/72bpm [1458b/mi] 89cal 43/98rpm 4) 0.9mi - 19:14(21:29/mi) 63/77bpm [1353b/mi] 85cal 50/59rpm Add a comment 0mi, 6:51 Cross - Strength Add a comment	0mi, 1:28 Cross - Strength Add a comment 3.5mi, 1:20:46 Walk - General 1) 1mi - 21:55(21:55/mi) 64/80bpm [1403b/mi] 93cal 49/75rpm 2) 0.79mi - 21:44(27:29/mi) 63/79bpm [1731b/mi] 78cal 38/80rpm 3) 1mi - 22:59(22:59/mi) 76/101bpm [1746b/mi] 101cal 44/79rpm 4) 0.74mi - 14:09(19:06/mi) 64/76bpm [1223b/mi] 69cal 54/64rpm Add a comment 0mi, 8:51 Cross - Strength Add a comment	1.6mi, 39:36 Walk - General 1) 1mi - 23:27(23:27/mi) 68/84bpm [1594b/mi] 94cal 48/61rpm 2) 0.58mi - 16:09(28:06/mi) 63/76bpm [1770b/mi] 56cal 41/80rpm Add a comment 0.1mi, 4:04 Swim - General 1) 0.07mi - 4:04(1:02:13/mi) 91/112bpm [5662b/mi] 27cal 22/39rpm Add a comment 0mi, 3:05 Cross - Strength Add a comment 0.3mi, 7:22 Walk - General 1) 0.3mi - 7:22(24:49/mi) 71/80bpm [1762b/mi] 29cal 44/56rpm Add a comment 12.4mi, 1:46:13 Run - Race 1) 1mi - 8:05(8:05/mi) 132/146bpm [1067b/mi] 104cal 358/461W 2) 1mi - 8:21(8:21/mi) 144/155bpm [1204b/mi] 112cal 329/445W 3) 1mi - 7:48(7:48/mi) 145/153bpm [1132b/mi] 107cal 345/384W 4) 1mi - 7:51(7:51/mi) 147/152bpm [1154b/mi] 108cal 345/455W 5) 1mi - 7:36(7:36/mi) 146/151bpm [1110b/mi] 105cal 332/497W 6) 1mi - 7:29(7:29/mi) 144/150bpm [1077b/mi] 101cal 325/434W 7) 1mi - 8:03(8:03/mi) 144/152bpm [1159b/mi] 109cal 314/448W 8) 1mi - 8:25(8:25/mi) 146/151bpm [1228b/mi] 115cal 328/457W 9) 1mi - 9:57(9:57/mi) 149/154bpm [1482b/mi] 129cal 276/395W 10) 1mi - 10:19(10:19/mi) 149/156bpm [1537b/mi] 133cal 268/377W 11) 1mi - 8:49(8:49/mi) 150/154bpm [1323b/mi] 118cal 293/345W 12) 1mi - 8:30(8:30/mi) 148/154bpm [1257b/mi] 114cal 303/371W 13) 0.44mi - 5:00(11:16/mi) 131/137bpm [1476b/mi] 51cal 239/323W Add a comment 0.1mi, 1:04 Run - Warm Up 1) 0.13mi - 1:04(8:18/mi) 97/125bpm [805b/mi] 10cal 334/391W Add a comment 0.1mi, 2:43 Walk - General 1) 0.09mi - 2:43(30:52/mi) 70/79bpm [2160b/mi] 10cal 30/57rpm Add a comment 0.2mi, 4:29 Walk - General 1) 0.16mi - 4:29(28:10/mi) 63/72bpm [1775b/mi] 16cal 40/54rpm Add a comment 1.4mi, 27:36 Walk - General 1) 1mi - 19:05(19:05/mi) 76/99bpm [1451b/mi] 97cal 55/62rpm 2) 0.44mi - 8:31(19:16/mi) 87/108bpm [1676b/mi] 53cal 54/61rpm Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
0.7mi, 15:02 Walk - General 1) 0.74mi - 15:02(20:21/mi) 81/95bpm [1648b/mi] 75cal 49/62rpm Add a comment 0mi, 18:22 Cross - Strength Add a comment 1.7mi, 39:59 Walk - General 1) 1mi - 23:34(23:34/mi) 64/89bpm [1509b/mi] 92cal 47/57rpm 2) 0.73mi - 16:24(22:29/mi) 61/83bpm [1372b/mi] 68cal 49/75rpm Add a comment 0.3mi, 6:43 Walk - General 1) 0.29mi - 6:43(23:28/mi) 80/94bpm [1877b/mi] 31cal 48/77rpm Add a comment 0.8mi, 30:56 Swim - Open Water 1) 0.28mi - 9:51(34:41/mi) 129/137bpm [4475b/mi] 116cal 30/36rpm 2) 0.28mi - 11:25(40:11/mi) 128/137bpm [5144b/mi] 132cal 29/32rpm 3) 0.23mi - 9:40(41:52/mi) 129/137bpm [5401b/mi] 107cal 29/32rpm Add a comment 0.3mi, 6:51 Walk - General 1) 0.32mi - 6:51(21:21/mi) 68/77bpm [1452b/mi] 28cal 49/62rpm Add a comment	0.5mi, 11:59 Walk - General 1) 0.48mi - 11:59(24:53/mi) 62/71bpm [1543b/mi] 44cal 40/111rpm Add a comment 0mi, 9:12 Cross - Strength Add a comment 0mi, 52 Walk - General 1) 0.03mi - 52(25:44/mi) 55/57bpm [1416b/mi] 2cal 36/53rpm Add a comment 1.4mi, 44:40 Walk - General 1) 1mi - 34:31(34:31/mi) 64/116bpm [2209b/mi] 108cal 33/80rpm 2) 0.36mi - 10:10(28:17/mi) 61/69bpm [1725b/mi] 34cal 42/79rpm Add a comment 3.8mi, 36:45 Run - Recovery Run 1) 1mi - 9:04(9:04/mi) 119/131bpm [1080b/mi] 106cal 288/401W 2) 1mi - 9:55(9:55/mi) 125/136bpm [1240b/mi] 116cal 284/384W 3) 1mi - 10:04(10:04/mi) 133/143bpm [1339b/mi] 122cal 275/417W 4) 0.8mi - 7:41(9:34/mi) 131/144bpm [1254b/mi] 91cal 294/472W Add a comment	0.6mi, 11:04 Walk - General 1) 0.57mi - 11:04(19:23/mi) 76/95bpm [1473b/mi] 58cal 55/64rpm Add a comment 0.2mi, 8:08 Walk - General 1) 0.21mi - 8:08(38:40/mi) 64/77bpm [2474b/mi] 24cal 12/70rpm Add a comment 4mi, 1:32:22 Walk - General 1) 1mi - 22:08(22:08/mi) 90/114bpm [1993b/mi] 113cal 48/59rpm 2) 1mi - 23:26(23:26/mi) 61/80bpm [1429b/mi] 90cal 47/58rpm 3) 1mi - 23:59(23:59/mi) 66/86bpm [1583b/mi] 95cal 47/71rpm 4) 0.97mi - 22:49(23:36/mi) 65/95bpm [1534b/mi] 96cal 45/102rpm Add a comment 0mi, 8:31 Cross - Strength Add a comment 0.6mi, 12:00 Walk - General 1) 0.6mi - 12:00(20:06/mi) 63/83bpm [1266b/mi] 55cal 52/64rpm Add a comment	1.4mi, 31:45 Walk - General 1) 1mi - 21:28(21:28/mi) 88/115bpm [1890b/mi] 114cal 49/80rpm 2) 0.44mi - 10:16(23:30/mi) 95/111bpm [2232b/mi] 50cal 49/79rpm Add a comment 0mi, 9:39 Cross - Strength Add a comment 14.3mi, 2:20:50 Run - Medium Long Run 1) 1mi - 8:57(8:57/mi) 115/126bpm [1030b/mi] 102cal 289/394W 2) 1mi - 9:48(9:48/mi) 123/135bpm [1206b/mi] 118cal 286/369W 3) 1mi - 9:04(9:04/mi) 118/124bpm [1070b/mi] 100cal 270/323W 4) 1mi - 9:04(9:04/mi) 121/127bpm [1097b/mi] 104cal 284/369W 5) 1mi - 9:31(9:31/mi) 121/130bpm [1152b/mi] 109cal 278/339W 6) 1mi - 9:27(9:27/mi) 121/126bpm [1144b/mi] 106cal 276/321W 7) 1mi - 9:54(9:54/mi) 120/125bpm [1188b/mi] 107cal 268/325W 8) 1mi - 10:06(10:06/mi) 118/124bpm [1192b/mi] 108cal 265/329W 9) 1mi - 9:49(9:49/mi) 115/122bpm [1129b/mi] 106cal 269/438W 10) 1mi - 10:19(10:19/mi) 119/124bpm [1228b/mi] 112cal 264/327W 11) 1mi - 10:06(10:06/mi) 120/130bpm [1211b/mi] 108cal 276/359W 12) 1mi - 10:14(10:14/mi) 124/131bpm [1268b/mi] 113cal 265/307W 13) 1mi - 10:16(10:16/mi) 125/136bpm [1284b/mi] 116cal 279/382W 14) 1mi - 10:45(10:45/mi) 126/134bpm [1354b/mi] 117cal 273/337W 15) 0.34mi - 3:28(10:20/mi) 129/133bpm [1333b/mi] 40cal 281/334W Add a comment	0.2mi, 3:55 Walk - General 1) 0.22mi - 3:55(17:53/mi) 86/91bpm [1538b/mi] 21cal 54/60rpm Add a comment 0.5mi, 9:01 Walk - General 1) 0.46mi - 9:01(19:25/mi) 83/100bpm [1612b/mi] 46cal 51/59rpm Add a comment 0.4mi, 7:44 Walk - General 1) 0.41mi - 7:44(18:42/mi) 80/91bpm [1496b/mi] 40cal 53/64rpm Add a comment 0mi, 21:03 Cross - Strength Add a comment	-	-

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