Podkin

Last on at 8pm, 26th Jul 2024

F60 Lancashire

About
Bests
All Races
Pics
Mileage
Training

Races
153
Miles
13205
Miles
329
Miles
1979
WAVA
60.37%
Mile
9:51
5k
28:20
5M
52:53
10k
49:33
10M
1:28:16
Half
1:58:47

About Me
I'm slow but I love running and can't imagine life without it. Show More...

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My parkrun
Preston parkrun

Recent Training
26th Jul	Easy	4mi	1:03:55
26th Jul	General	0.5mi	9:56
25th Jul	Easy	4.6mi	1:07:15
25th Jul	General	0.5mi	10:07
24th Jul	Mobility	0mi	15:00

12 Month Benchmarks	Run
100m	29
200m	1:02
Mile	10:40
5k	37:59
5mi	1:06:08
10k	1:28:20

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 500

Recent Threads
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Followers (8)

Badges Collected	See available badges
+ 215 others

Read Everyone!

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

Best Times
Best WAVA

Dist	Races	1984	1985	1986	1987	1989	1991	1992	1993	1996	1997	2008	2013	2014	2015	2016	2017	2018	2019	2020	2021	2023	2024	PB	WB
1mi	33											9:51 46.88			9:59 49.98	10:22 48.13	10:59 45.96					10:40 50.86	11:33 47.57	9:51 9:51/mi	50.86
5km	78									28:20 52.34		34:55 46.21	39:52 42.27	38:56 44.27	36:00 47.88	35:01 49.79	31:16 57.07	31:31 56.62	32:35 56.08	30:16 60.37		39:46 47.67	37:59 50.55	28:20 9:07/mi	60.37
4mi	1														42:52 52.73									42:52 10:43/mi	52.73
5mi	8															59:55 47.96	52:53 55.18							52:53 10:35/mi	55.18
10km	26	1:02:40 47.42	54:41 54.34		1:02:46 47.34	59:43 49.77	51:35 57.82	49:33 60.31	50:30 59.18		1:06:45 45.34				1:06:36 53.60	1:09:05 51.67	1:03:52 57.26				1:06:46 56.86			49:33 7:58/mi	60.31
10mi	4			1:42:52 47.63			1:28:16 55.61	1:29:44 54.70																1:28:16 8:50/mi	55.61
13.1mi	3							1:58:47 54.41	2:17:17 47.08															1:58:47 9:04/mi	54.41

2024		Result	WAVA	Distance
1 Jul	July Virtual Mile		0.00	1mi
1 Jul	Fetch Virtual 5K Challenge		0.00	5km
1 Jun	Fetch Virtual 5K Challenge	41:48	45.93	5km
1 Jun	June Virtual Mile	13:00	42.27	1mi
1 May	May Virtual Mile	12:29	44.02	1mi
1 May	Fetch Virtual 5K Challenge	40:53	46.96	5km
1 Apr	Fetch Virtual 5K Challenge	40:23	47.54	5km
1 Apr	April Virtual Mile	12:02	45.66	1mi
1 Mar	Fetch Virtual 5K Challenge SB	37:59	50.55	5km
1 Mar	March Virtual Mile SB	11:33	47.57	1mi
1 Feb	February Virtual Mile	11:56	46.05	1mi
1 Feb	Fetch Virtual 5K Challenge	40:42	47.17	5km
1 Jan	Fetch Virtual 5K Challenge	41:31	46.24	5km
1 Jan	January Virtual Mile	12:01	45.73	1mi
2023		Result	WAVA	Distance
1 Dec	Fetch Virtual 5K Challenge	43:07	44.53	5km
1 Dec	December Virtual Mile	12:37	43.55	1mi
1 Nov	Fetch Virtual 5K Challenge	45:27	42.24	5km
1 Nov	November Virtual Mile	12:55	42.54	1mi
1 Oct	Fetch Virtual 5K Challenge	42:44	44.93	5km
1 Oct	October Virtual Mile	13:18	41.31	1mi
1 Sep	September Virtual Mile	13:02	42.16	1mi
1 Sep	Fetch Virtual 5K Challenge	42:54	44.75	5km
1 Aug	Fetch Virtual 5K Challenge SB	39:46	47.67	5km
1 Aug	August Virtual Mile	12:16	44.23	1mi
1 Jul	July Virtual Mile SB	10:40	50.86	1mi
1 Jun	June Virtual Mile	12:32	43.29	1mi
1 May	May Virtual Mile	12:56	41.95	1mi
1 Apr	April Virtual Mile	11:04	49.03	1mi
2021		Result	WAVA	Distance
7 Feb	Southport Mad Dog 10k - Now Virtual SB	1:06:46	56.86	10km
2020		Result	WAVA	Distance
2 May	Fake parkrun	34:13	53.40	5km
7 Mar	Fleetwood Promenade parkrun SB	30:16	60.37	5km
29 Feb	Preston parkrun	33:08	55.15	5km
22 Feb	Preston parkrun	32:37	56.02	5km
15 Feb	Blackpool parkrun	31:51	57.37	5km
1 Feb	Preston parkrun	32:53	55.57	5km
25 Jan	Preston parkrun	34:21	53.20	5km
11 Jan	Preston parkrun	33:54	53.90	5km
4 Jan	Preston parkrun	33:15	54.96	5km
1 Jan	Lytham Hall parkrun	34:02	53.69	5km
1 Jan	Blackpool parkrun	34:21	53.20	5km
2019		Result	WAVA	Distance
28 Dec	Preston parkrun	34:37	52.79	5km
25 Dec	Preston parkrun	33:28	54.60	5km
21 Dec	Preston parkrun	34:40	52.71	5km
14 Dec	Preston parkrun	34:58	52.26	5km
7 Dec	Preston parkrun	33:05	55.23	5km
30 Nov	Preston parkrun	34:13	53.40	5km
23 Nov	Blackpool parkrun SB	32:35	56.08	5km
16 Nov	Preston parkrun	34:13	53.40	5km
9 Nov	Preston parkrun	34:07	53.56	5km
2 Nov	Preston parkrun	35:16	51.81	5km
26 Oct	Preston parkrun	35:49	51.02	5km
12 Oct	Preston parkrun	36:29	50.09	5km
5 Oct	Preston parkrun	36:28	50.11	5km
28 Sep	Preston parkrun	38:01	48.07	5km
20 Jul	Blackpool parkrun	34:26	52.44	5km
8 Jun	Lochend Woods parkrun	35:29	50.88	5km
11 May	Preston parkrun	39:13	46.04	5km
20 Apr	Preston parkrun	39:03	46.24	5km
12 Jan	Preston parkrun	42:41	42.30	5km
2018		Result	WAVA	Distance
11 Aug	Fleetwood Promenade parkrun SB	31:31	56.62	5km
21 Jul	Preston parkrun	34:49	51.25	5km
14 Jul	Preston parkrun	35:23	50.43	5km
7 Jul	Preston parkrun	36:06	49.43	5km
30 Jun	Preston parkrun	35:04	50.88	5km
23 Jun	Preston parkrun	34:29	51.75	5km
16 Jun	Blackpool parkrun	34:21	51.95	5km
9 Jun	Lytham Hall parkrun	33:57	52.56	5km
1 Jan	Blackpool parkrun	31:55	55.91	5km
1 Jan	Lytham Hall parkrun	32:58	54.13	5km
2017		Result	WAVA	Distance
30 Dec	Preston parkrun	31:33	56.56	5km
25 Dec	Preston parkrun	32:48	54.40	5km
23 Dec	Preston parkrun	44:28	40.13	5km
16 Dec	Lytham Hall parkrun SB	31:16	57.07	5km
9 Dec	Preston parkrun	35:47	49.87	5km
2 Dec	preston parkrun	32:05	55.62	5km
25 Nov	Wesham 10K	1:05:28	55.86	10km
12 Nov	Windmill 10K SB	1:03:52	57.26	10km
28 Oct	Preston parkrun	39:20	45.36	5km
22 Oct	Lytham Green Drive 5 mile road race PB	52:53	55.18	5mi
24 Sep	Run Preston 10K	1:07:52	53.88	10km
16 Sep	Blackpool parkrun	32:02	55.70	5km
9 Sep	Lytham Hall parkrun	32:21	55.16	5km
26 Aug	Blackpool Illuminations 10k	1:07:37	54.08	10km
19 Aug	Preston parkrun	33:48	52.18	5km
12 Aug	Blackpool parkrun	33:06	53.28	5km
6 Aug	SAP Club - Monthly Virtual Mile ( series)	11:06	45.47	1mi
5 Aug	Preston parkrun	34:34	51.02	5km
22 Jul	Lytham Hall parkrun	34:13	51.54	5km
8 Jul	Preston parkrun	35:23	49.84	5km
2 Jul	SAP Club - Monthly Virtual Mile ( series)	11:33	43.70	1mi
1 Jul	Preston parkrun	35:39	49.47	5km
24 Jun	Preston parkrun	36:16	48.63	5km
17 Jun	Lytham Hall parkrun	37:06	47.54	5km
2 Apr	SAP Club - Monthly Virtual Mile ( series)	12:35	40.11	1mi
19 Mar	SAP Thread virtual 5 mile series	1:03:12	45.62	5mi
5 Mar	SAP Club - Monthly Virtual Mile ( series)	12:12	41.37	1mi
19 Feb	SAP Thread virtual 5 mile series	1:04:07	44.97	5mi
5 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:59	45.96	1mi
5 Feb	Southport Mad Dog 10k	1:12:00	50.17	10km
22 Jan	SAP Thread virtual 5 mile series	1:01:16	47.06	5mi
8 Jan	SAP Club - Monthly Virtual Mile ( series)	12:34	40.17	1mi
2016		Result	WAVA	Distance
20 Nov	SAP Thread virtual 5 mile series	1:00:07	47.96	5mi
6 Nov	SAP Club - Monthly Virtual Mile ( series)	12:15	41.20	1mi
23 Oct	SAP Thread virtual 5 mile series	1:09:38	41.41	5mi
22 Oct	Lytham Hall parkrun	36:57	47.73	5km
18 Jun	Lytham Hall parkrun SB	35:01	49.79	5km
1 May	SAP Club - Monthly Virtual Mile ( series)	11:38	42.89	1mi
30 Apr	Lytham Hall parkrun	35:44	48.79	5km
21 Feb	SAP Thread virtual 5 mile series SB	59:55	47.55	5mi
7 Feb	Southport Mad Dog 10k SB	1:09:05	51.67	10km
7 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:22	48.13	1mi
24 Jan	SAP Thread virtual 5 mile series	1:01:04	46.66	5mi
3 Jan	SAP Club - Monthly Virtual Mile ( series)	11:37	42.95	1mi
2015		Result	WAVA	Distance
5 Dec	SAP Club - Monthly Virtual Mile ( series) SB	9:59	49.98	1mi
8 Nov	Windmill 10k SB	1:06:36	53.60	10km
7 Nov	SAP Club - Monthly Virtual Mile ( series)	10:12	48.92	1mi
5 Oct	Wesham Road Runners Winter Handicap Race PB	42:52	52.73	4mi
3 Oct	SAP Club - Monthly Virtual Mile ( series)	10:17	48.52	1mi
27 Sep	Run Preston 10K	1:10:10	50.87	10km
5 Sep	SAP Club - Monthly Virtual Mile ( series)	10:53	45.85	1mi
25 Jul	Wilmslow parkrun SB	36:00	47.88	5km
4 Jul	SAP Club - Monthly Virtual Mile ( series)	12:26	39.67	1mi
2 May	SAP Club - Monthly Virtual Mile ( series)	11:06	44.44	1mi
4 Apr	SAP Club - Monthly Virtual Mile ( series)	12:25	39.73	1mi
8 Feb	Southport Mad Dog 10k	1:10:44	49.87	10km
2014		Result	WAVA	Distance
30 Aug	Preston parkrun SB	38:56	44.27	5km
2013		Result	WAVA	Distance
3 Aug	Preston Parkrun SB	39:52	42.27	5km
20 Jul	Preston Parkrun	42:47	39.39	5km
2008		Result	WAVA	Distance
28 Sep	Run Preston 5K SB	34:55	46.21	5km
14 Sep	Lancaster Fetch Mile PB	9:51	46.88	1mi
1997		Result	WAVA	Distance
11 May	Blackpool 10K SB	1:06:45	45.34	10km
1996		Result	WAVA	Distance
23 Jun	Corporate Challenge 5K Preston PB	28:20	52.34	5km
5 May	Chorley 5K	30:30	48.62	5km
1993		Result	WAVA	Distance
20 Jun	Freckleton Half Marathon SB	2:17:17	47.08	13.1mi
23 May	Liverpool Women's 10K	54:30	54.83	10km
9 May	Blackpool 10K SB	50:30	59.18	10km
7 Feb	Winkley 10K	53:00	56.38	10km
1992		Result	WAVA	Distance
11 Oct	Lytham Windmill Half Marathon PB	1:58:47	54.41	13.1mi
23 Aug	Ribble 10K PB	49:33	60.31	10km
22 Jun	Preston Guild Half Marathon	2:14:00	48.17	13.1mi
24 May	Liverpool Women's 10K	55:42	53.54	10km
11 May	Blackpool 10K	54:00	55.23	10km
26 Apr	Preston Guild 10 mile SB	1:29:44	54.70	10mi
2 Feb	Winkley 10K	54:47	54.44	10km
5 Jan	Preston Guild 10K	55:29	53.75	10km
1991		Result	WAVA	Distance
30 Nov	Wesham 10K	52:19	57.01	10km
13 Nov	Preston 10 mile PB	1:28:16	55.61	10mi
10 Nov	Track Attack 10K SB	51:35	57.82	10km
20 Oct	Dancers 10K	56:10	53.10	10km
7 Jul	Hambleton 10 mile	1:45:47	46.35	10mi
1989		Result	WAVA	Distance
3 Jun	Braithwaites 10K SB	59:43	49.77	10km
1987		Result	WAVA	Distance
13 Sep	Womans Own 10K SB	1:02:46	47.34	10km
1986		Result	WAVA	Distance
1 Jun	Bolton Sisters 10 mile SB	1:42:52	47.63	10mi
1985		Result	WAVA	Distance
8 Sep	Womans Own 10K SB	54:41	54.34	10km
1984		Result	WAVA	Distance
2 Sep	Womans Own 10K SB	1:02:40	47.42	10km

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	45	39	37	25	27	43	18	0	0	0	0	0	233
2024	98	82	95	79	88	73	81	0	0	0	0	0	596
2024	0	0	0	0	7	6	0	0	0	0	0	0	13
2023	32	25	17	22	33	44	40	41	35	36	17	23	365
2023	55	65	87	90	79	75	88	90	67	93	94	101	983
2022	2	0	21	22	24	28	31	26	21	53	24	18	270
2022	144	119	104	16	53	52	63	82	89	36	2	41	800
2021	19	19	22	30	4	10	8	9	15	14	0	6	156
2021	131	123	114	113	136	115	127	148	138	128	134	113	1518
2020	16	13	4	7	8	43	46	46	50	19	16	12	280
2020	62	50	48	34	38	56	55	27	52	156	146	141	865
2020	0	0	13	6	13	0	0	0	0	0	0	0	32
2019	25	62	45	28	11	6	18	4	2	18	8	21	248
2019	21	41	57	25	31	36	24	17	21	47	65	66	451
2018	4	4	18	6	3	0	0	0	8	9	2	3	56
2018	9	37	25	44	26	48	65	20	8	0	16	16	313
2017	8	8	0	0	17	23	12	8	5	4	19	0	104
2017	52	34	45	11	22	62	73	51	52	41	49	55	547
2016	6	9	16	19	6	6	1	5	12	10	10	10	109
2016	62	51	33	26	34	28	5	25	25	39	46	34	408
2015	23	10	6	0	0	2	13	31	20	24	10	7	146
2015	32	39	22	25	14	31	51	17	31	23	36	17	338
2015	0	0	0	0	0	0	0	0	0	0	0	7	7
2014	0	0	0	0	0	2	0	0	2	0	1	0	5
2014	12	0	6	36	16	23	47	45	34	38	46	31	333
2014	0	0	0	0	9	0	0	0	0	0	0	0	9
2013	5	19	0	20	42	34	48	32	0	0	0	2	203
2013	202	59	0	0	0	0	0	0	0	0	0	0	260
2012	0	0	0	0	0	0	0	0	8	0	0	0	8
2011	23	0	0	0	0	21	28	3	0	0	0	0	74
2010	2	0	4	9	4	23	40	16	19	0	0	6	122
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	15	8	12	20	31	17	16	10	38	4	0	2	174
2008	17	24	16	40	52	66	40	34	20	12	27	11	359
2007	0	0	0	0	0	0	0	0	0	0	4	0	4
2007	27	9	41	7	13	2	14	21	26	25	17	0	201
2006	50	12	15	21	50	17	32	20	21	12	3	6	259
2005	17	12	6	41	42	3	30	38	1	3	15	7	214
2004	0	0	2	2	17	40	12	12	25	12	9	9	140
2003	14	13	2	0	6	32	10	5	13	8	0	0	103
2002	0	6	6	2	6	12	34	15	13	3	2	4	102
2001	0	6	0	9	0	7	5	0	2	21	4	3	56
2000	9	36	24	5	16	28	9	5	2	0	12	3	149
1999	21	27	11	16	15	12	4	17	8	3	8	0	141
1998	0	10	20	27	13	30	0	34	18	25	7	12	196
1997	12	5	15	32	20	3	5	2	2	2	7	0	104
1996	16	9	23	24	25	21	31	4	3	17	0	6	179
1995	20	18	6	0	10	5	10	0	0	0	6	8	82
1994	36	11	23	12	12	6	2	22	33	3	12	6	181
1993	66	36	56	67	72	57	3	22	47	28	16	10	479
1992	113	73	76	52	79	91	63	55	76	41	48	47	814
1991	47	24	45	30	35	101	98	46	72	55	64	56	671
1990	33	6	21	2	21	18	25	0	10	0	33	4	174
1989	23	29	25	21	52	44	37	17	4	5	3	1	260
1988	3	0	0	0	0	0	0	0	0	0	0	0	3
1987	0	0	0	0	0	6	39	32	19	41	17	8	162
1986	52	54	58	38	62	60	30	44	32	22	0	0	453

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
2mi, 40:56 Walk - General 1) 1mi - 20:33(20:33/mi) 90/104bpm [1849b/mi] 95cal 52/60rpm 2) 1mi - 20:23(20:24/mi) 89/105bpm [1816b/mi] 90cal 52/64rpm	4.1mi, 52:27 Run - Intervals 1) 0.75mi - 10:00(13:16/mi) 138/149bpm [1831b/mi] 86cal 208/312W 2) 0.64mi - 7:00(10:54/mi) 159/163bpm [1733b/mi] 77cal 274/393W 3) 0.1mi - 2:00(19:49/mi) 141/161bpm [2794b/mi] 18cal 124/307W 4) 0.65mi - 7:00(10:49/mi) 156/168bpm [1686b/mi] 74cal 276/354W 5) 0.11mi - 2:00(17:46/mi) 139/159bpm [2469b/mi] 15cal 141/265W 6) 0.66mi - 7:00(10:38/mi) 160/166bpm [1701b/mi] 78cal 283/345W 7) 0.65mi - 10:00(15:30/mi) 138/163bpm [2140b/mi] 76cal 170/345W 8) 0.51mi - 7:27(14:35/mi) 133/146bpm [1939b/mi] 52cal 176/351W 0.5mi, 9:33 Walk - General 1) 0.5mi - 9:33(19:02/mi) 94/105bpm [1789b/mi] 48cal 53/62rpm	2.1mi, 35:25 Run - Run-Walk 1) 1mi - 17:09(17:09/mi) 105/128bpm [1801b/mi] 97cal 143/270W 2) 0.54mi - 8:51(16:19/mi) 114/131bpm [1860b/mi] 55cal 157/286W 3) 0.51mi - 9:25(18:17/mi) 99/111bpm [1810b/mi] 49cal 113/176W	4.2mi, 1:04:30 Run - Easy 1) 1mi - 14:43(14:43/mi) 128/143bpm [1883b/mi] 105cal 182/287W 2) 1mi - 15:01(15:01/mi) 128/143bpm [1922b/mi] 101cal 173/313W 3) 1mi - 15:25(15:25/mi) 128/147bpm [1973b/mi] 99cal 157/266W 4) 0.75mi - 11:51(15:54/mi) 127/145bpm [2020b/mi] 75cal 149/281W 5) 0.47mi - 7:30(15:52/mi) 132/145bpm [2095b/mi] 48cal 154/301W 0.5mi, 10:33 Walk - General 1) 0.51mi - 10:33(20:53/mi) 88/98bpm [1838b/mi] 47cal 53/60rpm	0mi, 16:00 Cross - Mobility 4.2mi, 1:04:00 Run - Easy 1) 1mi - 14:39(14:39/mi) 129/144bpm [1890b/mi] 107cal 185/331W 2) 1mi - 15:30(15:30/mi) 128/144bpm [1983b/mi] 102cal 160/310W 3) 1mi - 15:07(15:07/mi) 129/144bpm [1951b/mi] 105cal 153/251W 4) 0.73mi - 11:44(16:07/mi) 127/145bpm [2046b/mi] 78cal 151/276W 5) 0.46mi - 7:00(15:11/mi) 132/145bpm [2005b/mi] 48cal 168/328W 0.3mi, 6:26 Walk - General 1) 0.31mi - 6:26(20:47/mi) 82/89bpm [1704b/mi] 28cal 52/63rpm	2.2mi, 51:19 Walk - General 1) 1mi - 21:19(21:19/mi) 99/112bpm [2110b/mi] 94cal 53/61rpm 2) 1mi - 21:08(21:08/mi) 99/110bpm [2093b/mi] 92cal 52/75rpm 3) 0.15mi - 8:52(57:15/mi) 90/109bpm [5153b/mi] 26cal 11/79rpm	3.8mi, 50:03 Run - Tempo 1) 0.72mi - 10:00(13:51/mi) 130/143bpm [1800b/mi] 77cal 200/352W 2) 1mi - 12:32(12:32/mi) 144/151bpm [1804b/mi] 114cal 231/337W 3) 1mi - 12:30(12:30/mi) 145/152bpm [1813b/mi] 114cal 219/300W 4) 0.41mi - 4:58(12:05/mi) 152/155bpm [1837b/mi] 47cal 233/300W 5) 0.63mi - 10:00(15:59/mi) 130/155bpm [2077b/mi] 66cal 154/298W 6) 0mi - 3(13:58/mi) 127/128bpm [1774b/mi] 113/116W
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
2.4mi, 36:02 Run - Easy 1) 1mi - 15:01(15:01/mi) 128/142bpm [1923b/mi] 107cal 176/331W 2) 1mi - 15:22(15:22/mi) 127/142bpm [1951b/mi] 106cal 172/315W 3) 0.38mi - 5:37(14:38/mi) 129/143bpm [1887b/mi] 41cal 172/276W 4) 0mi - 2(12:30/mi) 118/118bpm [1476b/mi] 146/146W	0mi, 20:00 Cross - Mobility 4.2mi, 1:02:19 Run - Easy 1) 1mi - 13:47(13:47/mi) 128/143bpm [1764b/mi] 105cal 187/402W 2) 1mi - 14:39(14:39/mi) 129/150bpm [1890b/mi] 101cal 170/276W 3) 1mi - 15:27(15:27/mi) 128/142bpm [1977b/mi] 101cal 156/274W 4) 0.81mi - 13:07(16:15/mi) 127/143bpm [2063b/mi] 82cal 153/296W 5) 0.35mi - 5:19(15:16/mi) 134/144bpm [2045b/mi] 36cal 165/269W 0.4mi, 9:11 Walk - General 1) 0.43mi - 9:11(21:06/mi) 86/95bpm [1815b/mi] 40cal 53/60rpm	4.4mi, 1:04:09 Run - Easy 1) 1mi - 13:34(13:34/mi) 128/142bpm [1737b/mi] 107cal 191/283W 2) 1mi - 14:13(14:13/mi) 128/143bpm [1819b/mi] 105cal 181/285W 3) 1mi - 14:54(14:54/mi) 129/143bpm [1922b/mi] 105cal 184/328W 4) 0.91mi - 14:19(15:48/mi) 128/145bpm [2023b/mi] 94cal 175/298W 5) 0.48mi - 7:09(14:44/mi) 133/144bpm [1960b/mi] 51cal 172/377W	0.4mi, 7:42 Walk - General 1) 0.37mi - 7:42(21:00/mi) 110/126bpm [2309b/mi] 38cal 51/81rpm 4.1mi, 1:00:49 Run - Easy 1) 1mi - 14:17(14:17/mi) 128/144bpm [1828b/mi] 108cal 193/293W 2) 1mi - 14:40(14:40/mi) 128/141bpm [1878b/mi] 104cal 180/295W 3) 1mi - 14:54(14:54/mi) 128/142bpm [1907b/mi] 106cal 176/327W 4) 0.85mi - 13:09(15:28/mi) 128/142bpm [1980b/mi] 85cal 151/269W 5) 0.25mi - 3:49(15:14/mi) 133/143bpm [2025b/mi] 27cal 168/278W 0.5mi, 10:30 Walk - General 1) 0.5mi - 10:30(21:12/mi) 87/98bpm [1844b/mi] 47cal 49/60rpm	2.1mi, 47:15 Walk - General 1) 1mi - 22:21(22:21/mi) 84/100bpm [1878b/mi] 93cal 50/55rpm 2) 1mi - 22:04(22:04/mi) 86/98bpm [1897b/mi] 91cal 52/57rpm 3) 0.08mi - 2:50(33:55/mi) 82/98bpm [2781b/mi] 9cal 27/53rpm	0.2mi, 3:20 Walk - General 1) 0.16mi - 3:20(21:10/mi) 109/116bpm [2307b/mi] 16cal 50/57rpm 4.5mi, 1:02:55 Run - Intervals 1) 0.64mi - 10:00(15:32/mi) 125/142bpm [1942b/mi] 73cal 179/280W 2) 1mi - 11:27(11:27/mi) 151/162bpm [1730b/mi] 113cal 247/300W 3) 0.47mi - 5:33(11:50/mi) 154/158bpm [1823b/mi] 54cal 251/288W 4) 0.26mi - 5:00(19:16/mi) 122/154bpm [2350b/mi] 25cal 106/255W 5) 1mi - 11:55(11:55/mi) 152/158bpm [1813b/mi] 111cal 243/401W 6) 0.38mi - 5:05(13:30/mi) 150/158bpm [2024b/mi] 42cal 216/267W 7) 0.55mi - 10:00(18:02/mi) 125/147bpm [2254b/mi] 56cal 136/256W 8) 0.23mi - 3:55(17:06/mi) 126/136bpm [2154b/mi] 24cal 148/285W 0.5mi, 10:31 Walk - General 1) 0.51mi - 10:31(20:45/mi) 92/105bpm [1908b/mi] 48cal 51/58rpm	3.6mi, 52:49 Run - Easy 1) 1mi - 14:09(14:09/mi) 127/140bpm [1797b/mi] 109cal 191/290W 2) 1mi - 14:02(14:02/mi) 134/143bpm [1880b/mi] 103cal 203/264W 3) 0.54mi - 7:49(14:28/mi) 132/142bpm [1910b/mi] 57cal 193/278W 4) 1mi - 14:58(14:58/mi) 132/142bpm [1976b/mi] 110cal 185/393W 5) 0.1mi - 1:50(17:57/mi) 128/144bpm [2298b/mi] 11cal 139/230W 0.5mi, 10:21 Walk - General 1) 0.51mi - 10:21(20:25/mi) 90/106bpm [1838b/mi] 48cal 53/59rpm
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
5.5mi, 1:21:21 Run - Easy 1) 1mi - 13:25(13:25/mi) 129/144bpm [1731b/mi] 108cal 205/295W 2) 1mi - 14:10(14:10/mi) 129/143bpm [1827b/mi] 110cal 195/310W 3) 1mi - 15:37(15:37/mi) 127/143bpm [1983b/mi] 105cal 173/279W 4) 1mi - 14:55(14:55/mi) 128/143bpm [1909b/mi] 106cal 178/317W 5) 1mi - 15:22(15:22/mi) 128/145bpm [1966b/mi] 105cal 178/299W 6) 0.1mi - 1:32(15:32/mi) 132/144bpm [2051b/mi] 11cal 164/270W 7) 0.44mi - 6:21(14:20/mi) 133/143bpm [1905b/mi] 48cal 188/305W	-	2.8mi, 45:11 Run - Recovery Run 1) 1mi - 15:45(15:45/mi) 116/130bpm [1827b/mi] 98cal 156/296W 2) 0.62mi - 10:15(16:25/mi) 115/132bpm [1888b/mi] 59cal 144/298W 3) 1mi - 17:02(17:02/mi) 116/132bpm [1976b/mi] 100cal 138/297W 4) 0.12mi - 2:08(17:28/mi) 113/132bpm [1975b/mi] 12cal 130/248W	0mi, 17:00 Cross - Mobility 3.1mi, 45:43 Run - Easy 1) 1mi - 14:35(14:35/mi) 128/144bpm [1868b/mi] 107cal 188/293W 2) 1mi - 14:31(14:31/mi) 129/142bpm [1872b/mi] 110cal 180/292W 3) 0.43mi - 6:54(15:54/mi) 127/142bpm [2019b/mi] 45cal 157/278W 4) 0.64mi - 9:43(15:07/mi) 134/145bpm [2025b/mi] 70cal 178/295W 0.5mi, 10:03 Walk - General 1) 0.49mi - 10:03(20:39/mi) 91/103bpm [1879b/mi] 46cal 53/58rpm	0mi, 17:00 Cross - Mobility 0.9mi, 17:49 Walk - General 1) 0.89mi - 17:49(20:01/mi) 96/104bpm [1922b/mi] 83cal 54/58rpm 1.6mi, 26:04 Run - Recovery Run 1) 1mi - 15:45(15:45/mi) 116/129bpm [1827b/mi] 103cal 166/289W 2) 0.64mi - 10:15(16:00/mi) 117/135bpm [1872b/mi] 65cal 157/267W 3) 0mi - 4(24:06/mi) 101/102bpm [2434b/mi] 100/100W 0.5mi, 10:30 Walk - General 1) 0.5mi - 10:30(21:08/mi) 86/99bpm [1817b/mi] 47cal 50/60rpm	0mi, 20:00 Cross - Mobility 3.5mi, 53:22 Run - Easy 1) 1mi - 14:28(14:28/mi) 128/141bpm [1853b/mi] 108cal 190/339W 2) 1mi - 15:42(15:42/mi) 129/142bpm [2026b/mi] 109cal 169/290W 3) 0.38mi - 5:49(15:15/mi) 126/140bpm [1922b/mi] 40cal 167/291W 4) 1mi - 15:12(15:12/mi) 133/144bpm [2021b/mi] 110cal 173/304W 5) 0.13mi - 2:10(16:17/mi) 133/143bpm [2165b/mi] 15cal 157/298W 0.5mi, 10:20 Walk - General 1) 0.5mi - 10:20(20:45/mi) 88/105bpm [1826b/mi] 47cal 53/60rpm	3.9mi, 53:11 Run - Tempo 1) 0.73mi - 10:00(13:38/mi) 128/141bpm [1744b/mi] 77cal 190/304W 2) 1mi - 12:22(12:22/mi) 147/150bpm [1819b/mi] 107cal 234/268W 3) 1mi - 12:38(12:38/mi) 150/156bpm [1895b/mi] 107cal 228/280W 4) 0.63mi - 8:00(12:40/mi) 154/158bpm [1951b/mi] 70cal 231/260W 5) 0.49mi - 10:00(20:25/mi) 128/156bpm [2614b/mi] 53cal 109/252W 6) 0.01mi - 11(20:32/mi) 117/118bpm [2402b/mi] 1cal 113/115W 0.4mi, 9:17 Walk - General 1) 0.44mi - 9:17(21:02/mi) 90/101bpm [1893b/mi] 41cal 51/61rpm
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
0mi, 16:00 Cross - Mobility 0.9mi, 18:22 Walk - General 1) 0.91mi - 18:22(20:16/mi) 97/106bpm [1965b/mi] 86cal 54/59rpm 1.6mi, 26:03 Run - Recovery Run 1) 1mi - 15:51(15:51/mi) 116/127bpm [1839b/mi] 102cal 165/314W 2) 0.63mi - 10:09(15:59/mi) 116/129bpm [1854b/mi] 65cal 159/275W 3) 0mi - 3(15:38/mi) 115/115bpm [1798b/mi] 134/141W 0.5mi, 9:50 Walk - General 1) 0.49mi - 9:50(20:02/mi) 95/105bpm [1903b/mi] 47cal 55/60rpm	2.1mi, 44:01 Walk - General 1) 1mi - 21:36(21:36/mi) 85/96bpm [1836b/mi] 93cal 52/111rpm 2) 1mi - 21:00(21:00/mi) 91/98bpm [1911b/mi] 92cal 53/60rpm 3) 0.07mi - 1:25(20:25/mi) 93/95bpm [1898b/mi] 6cal 54/56rpm	2.1mi, 47:48 Walk - General 1) 1mi - 23:35(23:35/mi) 96/112bpm [2264b/mi] 101cal 48/57rpm 2) 1mi - 21:44(21:44/mi) 98/110bpm [2130b/mi] 92cal 50/58rpm 3) 0.12mi - 2:29(21:20/mi) 98/104bpm [2091b/mi] 11cal 52/61rpm 4.2mi, 1:02:33 Run - Easy 1) 1mi - 14:13(14:13/mi) 128/143bpm [1819b/mi] 106cal 193/294W 2) 1mi - 14:39(14:39/mi) 129/143bpm [1890b/mi] 104cal 179/310W 3) 1mi - 15:40(15:40/mi) 128/143bpm [2006b/mi] 104cal 168/285W 4) 0.81mi - 12:28(15:20/mi) 129/144bpm [1977b/mi] 85cal 170/302W 5) 0.36mi - 5:33(15:29/mi) 131/143bpm [2028b/mi] 39cal 165/283W 0.5mi, 10:12 Walk - General 1) 0.49mi - 10:12(20:50/mi) 92/103bpm [1916b/mi] 46cal 51/61rpm	0mi, 15:00 Cross - Mobility 5.1mi, 1:13:26 Run - Easy 1) 1mi - 14:07(14:07/mi) 128/145bpm [1807b/mi] 106cal 202/467W 2) 1mi - 14:13(14:13/mi) 129/141bpm [1833b/mi] 107cal 188/327W 3) 1mi - 14:40(14:40/mi) 128/141bpm [1877b/mi] 105cal 175/267W 4) 0.95mi - 14:00(14:43/mi) 127/142bpm [1870b/mi] 98cal 174/301W 5) 1mi - 14:22(14:22/mi) 133/143bpm [1910b/mi] 109cal 186/437W 6) 0.14mi - 2:05(15:08/mi) 131/145bpm [1984b/mi] 14cal 170/276W 0.5mi, 10:11 Walk - General 1) 0.49mi - 10:11(20:35/mi) 90/99bpm [1852b/mi] 46cal 51/65rpm	4.6mi, 1:07:15 Run - Easy 1) 1mi - 13:53(13:53/mi) 128/141bpm [1776b/mi] 108cal 205/327W 2) 1mi - 13:58(13:58/mi) 129/142bpm [1801b/mi] 105cal 195/279W 3) 1mi - 14:50(14:50/mi) 128/142bpm [1899b/mi] 102cal 169/306W 4) 0.93mi - 14:19(15:19/mi) 128/144bpm [1961b/mi] 96cal 158/258W 5) 0.68mi - 10:15(15:08/mi) 131/145bpm [1983b/mi] 74cal 170/282W 0.5mi, 10:07 Walk - General 1) 0.49mi - 10:07(20:33/mi) 92/103bpm [1891b/mi] 46cal 53/58rpm	4mi, 1:03:55 Run - Easy 1) 1mi - 14:27(14:27/mi) 127/143bpm [1835b/mi] 109cal 185/327W 2) 1mi - 18:58(18:58/mi) 124/142bpm [2352b/mi] 116cal 144/293W 3) 1mi - 15:37(15:37/mi) 128/142bpm [1999b/mi] 106cal 169/305W 4) 0.77mi - 11:58(15:28/mi) 128/142bpm [1979b/mi] 78cal 164/290W 5) 0.18mi - 2:55(16:35/mi) 129/142bpm [2140b/mi] 20cal 164/325W 0.5mi, 9:56 Walk - General 1) 0.5mi - 9:56(20:00/mi) 88/102bpm [1760b/mi] 45cal 53/59rpm	-

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