Capricorn

Last on at 3pm, 26th Jul 2024

F55

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Races
141
Miles
29450
Miles
1594
Miles
39226
Miles
46
WAVA
77.38%
5k
21:28
5M
34:16
10k
43:12
10M
1:11:21
Half
1:35:16
20M
2:58:17
Mara
3:27:16
20k
43:58
56M
3:22:08
400m
7:33
3km
59:08
2.4M
1:03:00
3.8km
1:28:17

About Me
late developer to triathlon Show More...

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Recent Blogs
Ironman UK - done !!!	Jul 2015
and so it begins	Dec 2014
Sense and sensibility	Dec 2014
Christmas run-to-the-pub	Dec 2014
Christmas hats at dawn	Dec 2014

My parkrun
No parkrun selected

Recent Training
27th Jul	General	31.3mi	5:57:44
25th Jul	General	5.3mi	50:21
24th Jul	General	1.6mi	59:07
23rd Jul	General	5.8mi	56:30
21st Jul	Mountain Biking	28.7mi	3:08:16

12 Month Benchmarks	Run	Bike
Mile	7:20	2:06
5k	26:03	7:59
5mi	42:57	14:41
10k	55:24	18:26
10mi	1:30:55	30:15
Half	2:03:43	40:19
20mi	3:29:51	1:03:59
Mara	4:40:38	1:26:30
50k	5:55:07	1:42:20

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Buddies (3)

Followers (4)

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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	PB	WB
5km	2							21:30 73.57	21:28 74.40								21:28 6:55/mi	74.40
6500m	3							27:57 74.05	29:24 71.08								27:57 6:55/mi	74.05
5mi	10			37:15 67.10	36:20 69.29	35:02 72.42	34:16 74.66	34:29 74.86	34:57 74.56	36:08 72.85	35:09 75.70	36:11 74.36					34:16 6:51/mi	75.70
9.3km	2						42:47 69.45	42:14 70.99									42:14 7:19/mi	70.99
10km	8					45:13 70.24	44:39 71.73	43:12 74.81	46:05 70.79	45:26 72.54	44:50 74.30		46:14 73.68	44:32 77.38			43:12 6:57/mi	77.38
9.4mi	1						1:12:41 68.02										1:12:41 7:44/mi	68.02
10mi	8					1:13:27 71.08		1:19:25 66.93	1:11:21 75.24		1:15:00 73.15		1:23:34 67.19	1:15:51 74.90	1:26:40 66.34		1:11:21 7:08/mi	75.24
10.4mi	1					1:32:19 58.92											1:32:19 8:53/mi	58.92
13.1mi	18	1:48:31 61.39	1:45:36 63.48		1:40:26 67.72	1:36:13 71.27	1:35:16 72.61	1:37:54 71.33	1:38:41 71.48	1:38:37 72.31	1:38:56 72.91	1:37:31 74.84	1:39:25 74.28	1:38:09 76.15	1:51:53 67.61	2:04:00 61.76	1:35:16 7:16/mi	76.15
16mi	5										2:12:16 67.40						2:12:16 8:16/mi	67.40
20mi	9		3:24:00 51.21			2:58:17 59.95				3:01:30 61.33	3:34:19 52.56	3:06:24 61.17		3:30:35 55.50		4:21:00 45.93	2:58:17 8:55/mi	61.33
26.2mi	41	3:55:44 58.22	3:41:22 62.38	3:46:22 61.42	3:37:55 64.29	3:29:17 67.51	3:27:16 68.80	3:35:23 66.87	3:33:07 68.33	3:35:54 68.24	3:30:44 70.78	3:27:17 72.85	4:01:00 63.45	3:34:10 72.31	3:53:22 67.22	3:47:31 69.86	3:27:16 7:55/mi	72.85
30mi	2				4:45:37 57.35	5:00:38 54.94											4:45:37 9:31/mi	57.35
40mi	2							7:12:36 56.11	6:27:13 63.37								6:27:13 9:41/mi	63.37
50mi	3							8:21:16 63.49			7:41:12 71.45		8:51:58 63.51				7:41:12 9:13/mi	71.45

2023		Result	WAVA	Distance
13 Aug	Thames Half marathon Swim		0.00	5.5km
2019		Result	WAVA	Distance
7 Dec	Salisbury Plain Half Marathon SB	2:04:00	61.76	13.1mi
22 Sep	Wild Wye Swim	2:38:00	0.00	10.5km
30 Jun	Ironman Norway	1:12:00 / 6:38:00 / 4:24:00	0.00	2.4miles/112miles/26.2miles
28 Apr	London Marathon SB	3:47:31	69.86	26.2mi
7 Apr	Combe Gibbet to Overton	2:21:48	66.83	16mi
10 Mar	The Grizzly SB	4:21:00	45.93	20mi
2018		Result	WAVA	Distance
2 Dec	Mapledurham Ten SB	1:26:40	66.34	10mi
14 Oct	Palma Half Marathon SB	1:51:53	67.61	13.1mi
9 Sep	Ironman Wales	1:14:00 / 7:03:00 / 4:38:00	0.00	2.4miles/112miles/26.2miles
5 Aug	Cotswold Classic Middle Distance Triathlon	35:00 / 2:51:00 / 1:54:00	0.00	1.2miles/56miles/13.1miles
14 Jul	ITU World Long Distance Triathlon championships	1:00:00 / 3:57:00 / 2:49:00	0.00	3km/120km/30km
9 Jun	Otillo Scilly Isles SwimRun	3:00:00 / 5:00:00	0.00	8km/30km
13 May	blueseventy #51Fiver Cotswold Standard Tri	30:00 / 1:16:00 / 50:00	0.00	1500km/40km/10km
22 Apr	ABP Southampton Marathon SB	3:53:22	67.22	26.2mi
25 Mar	Combe Gibbet to Overton	2:17:00	68.31	16mi
2017		Result	WAVA	Distance
15 Oct	Tadley Runners 10 SB	1:15:51	74.90	10mi
1 Oct	The Great Clarendon Half Marathon	1:54:40	65.18	13.1mi
17 Sep	Swallowfield 10K SB	44:32	77.38	10km
16 Sep	Big Cotswold Swim		0.00	0mi
27 Aug	ITU Long Distance World Triathlon Champs	59:08 / 4:03:00 / 3:02:00	0.00	3km/144km/30km
29 Jul	BRECA BUTTERMERE	1:00:00 /	0.00	6km/42km
16 Jul	Ironman UK	1:18:00 / 6:51:48 / 4:04:00	0.00	2.4miles/112miles/26.2miles
18 Jun	Hampshire Hoppit trail half marathon	2:01:58	61.28	13.1mi
4 Jun	Cotswold 113 Middle Distance Triathlon	35:38 / 2:54:00 / 1:51:10	0.00	1.9km/90km/21.1km
23 Apr	London Marathon SB	3:34:10	72.31	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:09	76.15	13.1mi
12 Mar	The Grizzly SB	3:30:35	55.50	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster SB	1:23:34	67.19	10mi
2 Oct	The Great Clarendon Marathon SB	4:01:00	63.45	26.2mi
24 Jul	Challenge Poznan ETU Long Distance European Triathlon Championships	1:03:00 / 5:54:00 / 4:10:00	0.00	2.4miles/112miles/26.2miles
2 Jul	Breca Swim Run	2:22:00 / 5:35:00	0.00	6km/38km
19 Jun	Hampshire Hoppit trail half marathon	1:47:04	68.97	13.1mi
29 May	Bayer Newbury 10k SB	46:14	73.68	10km
15 May	Immortal Half	35:57 / 3:22:08 / 2:03:30	0.00	1.2miles/56miles/13.1miles
3 Apr	White Horse Half Marathon SB	1:39:25	74.28	13.1mi
6 Feb	Thames Trot SB	8:51:58	63.51	50mi
2015		Result	WAVA	Distance
18 Oct	Abingdon Marathon	3:34:25	70.42	26.2mi
13 Sep	Challenge Weymouth	1:28:17 / 6:47:00 / 3:55:35	0.00	3.8km/180km/42km
19 Jul	Ironman UK	1:22:00 / 7:28:00 / 3:58:00	0.00	3.86km/180.25km/42.2km
7 Jun	Ollie Johnson Memorial Kintbury 5 SB	36:11	74.36	5mi
26 Apr	London Marathon SB	3:27:17	72.85	26.2mi
4 Apr	Compton Downland challenge 20 SB	3:06:24	61.17	20mi
29 Mar	Combe Gibbet to Overton	2:15:27	66.61	16mi
22 Mar	Fleet Half Marathon SB	1:37:31	74.84	13.1mi
2014		Result	WAVA	Distance
14 Sep	Challenge Weymouth Half Triathlon	45:08 / 3:23:45 / 1:45:18	0.00	1.9km/90km/21.1km
10 Aug	Concorde Triathlon	7:33 / 43:58 / 24:24	0.00	400metres/20km/5km
6 Jul	Tadley Runners Summer 10km Road Race SB	44:50	74.30	10km
15 Jun	Cotswold 113 Middle Distance Triathlon	38:13 / 2:56:07 / 1:47:24	0.00	1.9km/90km/21.1km
1 Jun	Ollie Johnson Memorial Kintbury 5 SB	35:09	75.70	5mi
18 May	Hook 10 SB	1:15:00	73.15	10mi
13 Apr	London Marathon SB	3:30:44	70.78	26.2mi
30 Mar	Combe Gibbet to Overton PB	2:12:16	67.40	16mi
16 Mar	Fleet Half Marathon SB	1:38:56	72.91	13.1mi
9 Mar	The Grizzly SB	3:34:19	52.56	20mi
7 Feb	Thames Trot PB	7:41:12	71.45	50mi
2013		Result	WAVA	Distance
8 Sep	Challenge Henley Half	42:37 / 3:38:55 / 1:48:33	0.00	1.9km/52miles/13.1miles
20 Jul	Dorney Dash 10k SB	45:26	72.54	10km
16 Jun	uk-ironman-70.3	41:30 / 4:01:00 / 1:56:00	0.00	1.9km/90km/13.1miles
2 Jun	Ollie Johnson Memorial Kintbury 5 SB	36:08	72.85	5mi
21 Apr	London Marathon SB	3:35:54	68.24	26.2mi
6 Apr	Compton Downland Challenge 20 SB	3:01:30	61.33	20mi
16 Mar	Maxifuel Pre-London Half MArathon SB	1:38:37	72.31	13.1mi
2012		Result	WAVA	Distance
4 Nov	Oxford Mail XC League Race 1 (Vet Women) Ascott-under-Wychwood SB	29:24	71.08	6500m
7 Oct	Cricklade Half Marathon SB	1:38:41	71.48	13.1mi
16 Sep	Highclere 10K SB	46:05	70.79	10km
30 Jun	Endure24 - lap 1		0.00	5mi
5 Jun	Newbury parkrun #18 (Diamond Jubilee special) PB	21:28	74.40	5km
27 May	Ollie Johnson Memorial Kintbury 5 SB	34:57	74.56	5mi
20 May	Hook 10 PB	1:11:21	75.24	10mi
22 Apr	London Marathon SB	3:33:07	68.33	26.2mi
7 Apr	Compton Downland Challenge 40 PB	6:27:13	63.37	40mi
5 Feb	Oxford Mail XC League Round 4 - Cirencester (vet women) PB	29:20	71.24	6.5km
2011		Result	WAVA	Distance
6 Nov	Oxford Mail XC League Race 1 (Vet Women) Ascott-under-Wychwood PB	27:57	74.05	6500m
22 Oct	Abingdon park run SB	21:30	73.57	5km
16 Oct	Abingdon Marathon SB	3:35:23	66.87	26.2mi
2 Jul	Compton Canter 9.3k trail race PB	42:14	70.99	9.3km
18 Jun	THE PICNIC	5:13:22	45.96	26.2mi
12 Jun	Wargrave 10K PB	43:12	74.81	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:29	74.86	5mi
15 May	Turbo X, Surrey Hill SB	1:19:25	66.93	10mi
23 Apr	Compton Downland Challenge 40 SB	7:12:36	56.11	40mi
17 Apr	London Marathon	3:41:46	64.95	26.2mi
3 Apr	Combe Gibbet to Overton	2:03:59	69.57	16mi
13 Feb	Wokingham Half Marathon SB	1:37:54	71.33	13.1mi
5 Feb	Thames Trot SB	8:21:16	63.49	50mi
2010		Result	WAVA	Distance
17 Oct	Abingdon Marathon PB	3:27:16	68.80	26.2mi
3 Oct	The Great Clarendon Marathon	3:48:13	62.48	26.2mi
12 Sep	Peasemore Festival 5 Mile Challenge PB	34:16	74.66	5mi
8 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:01:13	59.11	26.2mi
3 Jul	Compton Canter SB	42:47	69.45	9.3km
20 Jun	Ridgeway Relay - stage 3 PB	1:12:41	68.02	9.4mi
12 Jun	South Downs Marathon	4:03:52	58.47	26.2mi
6 Jun	Ollie Johnson Memorial Kintbury 5	34:29	74.19	5mi
30 May	Bayer Newbury 10K SB	44:39	71.73	10km
15 May	salomon turbo x,surrey hill	1:26:19	61.01	10mi
2 May	Neolithic Marathon	3:45:57	63.11	26.2mi
17 Apr	Camp Pendleton Marathon, San Diego	3:29:02	68.22	26.2mi
3 Apr	Compton Downland Challenge 20	2:52:39	62.46	20mi
28 Mar	The Lucozade Sport Race Your Pace Half Marathon 10am PB	1:35:16	72.61	13.1mi
13 Mar	UK Inter Counties XC Champs - Senior Women	35:27	71.76	8km
28 Feb	The Terminator 11	1:50:47	52.50	11mi
2009		Result	WAVA	Distance
6 Dec	Doyen of the Downs SB	5:00:38	54.94	30mi
14 Nov	Berks, Bucks & Oxon Championship (Ladies)	26:41	70.23	6km
1 Nov	Oxford Mail XC League - Race 1 (Ladies); Ascott-under-Wychwood (6.1km)	29:29	64.87	6.12km
18 Oct	Abingdon Marathon	3:29:54	67.31	26.2mi
4 Oct	The Great Clarendon Marathon	3:43:41	63.16	26.2mi
13 Sep	Peasemore Festival 5 Mile Challenge SB	35:02	72.42	5mi
6 Sep	OWLS John Fraser 10 SB	1:13:27	71.08	10mi
22 Aug	Endurance Life Classic Crossings	7:08:29	43.46	33mi
9 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:01:59	58.39	26.2mi
13 Jun	South Downs Marathon	4:09:43	56.58	26.2mi
31 May	Bayer Newbury 10K SB	45:13	70.24	10km
16 May	White Peak Marathon	3:31:18	66.87	26.2mi
26 Apr	London Marathon SB	3:29:17	67.51	26.2mi
11 Apr	Compton Downland Challenge 20 PB	2:58:17	59.95	20mi
5 Apr	White Horse Half Marathon SB	1:36:13	71.27	13.1mi
11 Jan	Rough 'n' Tumble 10 PB	1:32:19	58.92	10.4mi
2008		Result	WAVA	Distance
7 Dec	Doyen of the Downs PB	4:45:37	57.35	30mi
19 Oct	Abingdon Marathon SB	3:37:55	64.29	26.2mi
5 Oct	The Great Clarendon Marathon	4:06:18	56.88	26.2mi
14 Sep	Peasemore Festival 5 Mile Challenge SB	36:20	69.29	5mi
10 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:06:00	56.95	26.2mi
14 Jun	South Downs Marathon	4:17:26	54.42	26.2mi
17 May	White Peak Marathon	3:40:19	63.59	26.2mi
4 May	Cracovia Marathon	3:40:51	63.44	26.2mi
6 Apr	White Horse Half Marathon SB	1:40:26	67.72	13.1mi
22 Mar	Compton Downland Challenge 20	3:12:23	55.09	20mi
2007		Result	WAVA	Distance
21 Oct	Dresden Marathon SB	3:46:22	61.42	26.2mi
30 Sep	Clarendon Way Marathon	4:04:17	56.92	26.2mi
9 Sep	Peasemore Festival 5 Mile Challenge SB	37:15	67.10	5mi
12 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:25:00	52.47	26.2mi
16 Jun	South Downs Marathon	4:27:08	52.05	26.2mi
19 May	White Peak marathon	3:48:18	60.90	26.2mi
22 Apr	London Marathon	4:02:47	57.27	26.2mi
2006		Result	WAVA	Distance
22 Oct	Abingdon Marathon	3:45:37	61.20	26.2mi
20 May	White Peak Marathon	3:51:10	59.73	26.2mi
30 Apr	Salzburg Marathon SB	3:41:22	62.38	26.2mi
2 Apr	White Horse Half Marathon SB	1:45:36	63.48	13.1mi
25 Mar	Compton Downland Challenge 20 SB	3:24:00	51.21	20mi
2005		Result	WAVA	Distance
4 Dec	Luton Marathon	4:01:00	56.94	26.2mi
16 Oct	Amsterdam Marathon SB	3:55:44	58.22	26.2mi
8 May	Hinckley Dog & Hedgehog Half-Marathon SB	1:48:31	61.39	13.1mi
24 Apr	Bracknell Half Marathon	1:50:13	60.44	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	12.3	10.8	8.5	14.8	9.7	16.1	16.6	0	0	0	0	0	88.8
2024	129	141	106	111	111	120	126	0	0	0	0	0	842
2024	213	220	278	267	283	357	130	0	0	0	0	0	1749
2023	0	0	0	0	0	0	0	0	0	0	10	0	10
2023	10.2	12.7	16.1	12.6	14.4	13.3	17.9	19.1	9.4	13.4	15.8	5.4	160.4
2023	96	106	112	128	121	94	116	124	130	107	93	107	1334
2023	430	403	487	542	303	92	105	333	249	99	58	133	3234
2022	0	0	0	0	0	8	0	0	7	0	0	0	15
2022	13.5	11.9	8.6	5	14.6	14.5	18.6	19.6	10.3	11.5	11.5	8.4	147.8
2022	109	140	101	84	131	106	90	162	121	97	93	110	1343
2022	313	335	276	252	267	343	274	257	168	169	140	385	3180
2021	0	0	0	0	0	0	9	0	0	0	0	0	9
2021	0.9	4.4	7.6	12.6	23	28.4	28.1	25	14.3	3.4	6.9	9.9	164.5
2021	135	157	122	98	48	106	104	144	137	135	113	98	1398
2021	252	292	291	333	398	139	197	338	69	91	105	263	2768
2020	0	0	12	0	0	0	0	0	0	0	0	0	12
2020	12.8	15.8	7.2	0.3	5	19.7	24	13	21.6	9.1	6.9	8.3	143.6
2020	144	154	102	141	155	97	95	80	87	123	98	112	1390
2020	211	149	218	450	600	236	361	465	190	203	185	224	3493
2019	15.2	11.8	13.1	15.6	16.5	25	12.8	16.4	24.1	12.1	10.9	3.2	176.8
2019	114	140	168	151	113	147	109	99	119	122	132	96	1511
2019	299	300	410	423	454	554	280	389	216	80	107	426	3938
2018	15.2	9.4	13.3	16.2	23.3	18.9	18.4	17.2	10.8	11	8.2	7.8	169.5
2018	155	116	150	144	123	157	133	142	116	123	104	28	1490
2018	285	170	335	207	563	547	539	394	363	203	287	433	4327
2017	12.6	13.5	11.7	10.7	21.5	19.4	21.9	13.3	18	7.3	13.1	5.9	168.8
2017	159	124	132	119	129	137	132	133	97	125	116	100	1502
2017	233	225	339	413	564	609	419	444	268	223	212	282	4230
2016	8.5	7.1	11.5	13	13.9	25.4	16.3	3.5	1	7.9	11.5	7.9	127.4
2016	174	96	126	122	148	146	137	119	139	125	113	116	1561
2016	191	190	354	615	520	547	435	145	341	257	153	362	4110
2015	10	7.4	8.9	9.8	18.3	15.8	13.7	15.7	7.2	4.1	8.8	6.1	125.8
2015	145	109	154	138	136	157	138	163	140	126	139	200	1745
2015	204	189	292	433	740	551	377	421	226	0	52	102	3588
2014	3.4	1.3	5.1	3.7	8	6.6	9.8	6.9	3.5	2.7	2.3	3.9	57.2
2014	185	130	164	119	124	141	111	132	105	136	115	157	1618
2014	0	0	30	238	447	447	163	420	288	185	141	113	2472
2013	4.4	3.8	9.2	10.2	10	7.6	9.5	2.8	2.6	0	0	0	60.1
2013	135	107	149	135	124	105	122	123	104	156	172	198	1631
2013	82	20	144	251	442	300	378	222	199	70	0	32	2139
2012	0	0	0	0	0	0	0	0	0	0	1	2.4	3.4
2012	195	144	196	134	99	180	138	122	134	128	136	195	1800
2011	171	110	203	141	143	102	133	142	148	153	167	146	1759
2010	169	122	178	141	167	127	178	163	161	126	66	155	1752
2009	164	134	199	159	131	137	205	161	126	143	148	147	1855
2008	136	118	184	141	131	132	169	148	152	128	160	143	1743
2007	140	116	190	122	126	122	154	133	166	123	106	145	1643
2006	136	98	168	157	84	126	153	178	153	123	110	47	1532

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
3.2mi, 30:13 Run - General 1) 1km - 5:51(5:51/km) 116/132bpm [679b/km] 61cal 2) 1km - 5:57(5:57/km) 133/140bpm [792b/km] 64cal 3) 1km - 5:36(5:36/km) 134/141bpm [750b/km] 59cal 4) 1km - 5:39(5:39/km) 135/142bpm [763b/km] 59cal 5) 1km - 6:14(6:14/km) 132/144bpm [824b/km] 59cal 6) 0.16km - 55(5:39/km) 143/144bpm [808b/km] 10cal Add a comment 43.5mi, 2:43:27 Bike - General 1) 5km - 14:01(2:48/km) 105/130bpm [294b/km] 92cal 2) 5km - 13:17(2:39/km) 119/133bpm [316b/km] 103cal 3) 5km - 10:25(2:05/km) 127/156bpm [265b/km] 87cal 4) 5km - 14:44(2:57/km) 137/157bpm [404b/km] 142cal 5) 5km - 12:06(2:25/km) 140/153bpm [339b/km] 121cal 6) 5km - 13:32(2:42/km) 135/151bpm [366b/km] 112cal 7) 5km - 8:41(1:44/km) 127/140bpm [221b/km] 47cal 8) 5km - 9:45(1:57/km) 132/152bpm [257b/km] 68cal 9) 5km - 9:41(1:56/km) 145/159bpm [281b/km] 99cal 10) 5km - 10:20(2:04/km) 142/162bpm [294b/km] 95cal 11) 5km - 9:07(1:49/km) 151/162bpm [275b/km] 99cal 12) 5km - 11:30(2:18/km) 126/153bpm [290b/km] 41cal 13) 5km - 12:54(2:35/km) 116/135bpm [299b/km] 31cal 14) 5km - 13:14(2:39/km) 116/127bpm [307b/km] 35cal 15) 0.05km - 10(3:30/km) 111/112bpm [388b/km] Add a comment	1.8mi, 55:33 Swim - Pool 1) 0.1km - 1:37(16:09/km) 109/115bpm [1761b/km] 16cal 33/rpm 2) 0km - 23(0/km) 99/104bpm [INFb/km] 3) 0.1km - 1:43(17:11/km) 113/119bpm [1942b/km] 16cal 35/rpm 4) 0km - 21(0/km) 111/113bpm [INFb/km] 5) 0.1km - 1:42(16:59/km) 113/120bpm [1919b/km] 16cal 35/rpm 6) 0km - 24(0/km) 103/111bpm [INFb/km] 7) 0.1km - 1:41(16:52/km) 112/115bpm [1889b/km] 16cal 34/rpm 8) 0km - 21(0/km) 98/102bpm [INFb/km] 9) 0.1km - 1:55(19:10/km) 111/116bpm [2128b/km] 16cal 31/rpm 10) 0km - 16(0/km) 100/104bpm [INFb/km] 11) 0.1km - 1:55(19:10/km) 113/118bpm [2166b/km] 16cal 31/rpm 12) 0km - 11(0/km) 101/105bpm [INFb/km] 13) 0.1km - 1:44(17:18/km) 112/117bpm [1938b/km] 16cal 33/rpm 14) 0km - 17(0/km) 108/113bpm [INFb/km] 15) 0.1km - 1:58(19:35/km) 116/128bpm [2272b/km] 16cal 30/rpm 16) 0km - 51(0/km) 89/103bpm [INFb/km] 17) 0.4km - 7:01(17:32/km) 113/121bpm [1981b/km] 64cal 30/rpm 18) 0km - 28(0/km) 97/109bpm [INFb/km] 19) 0.35km - 6:04(17:20/km) 113/121bpm [1958b/km] 56cal 32/rpm 20) 0km - 34(0/km) 90/103bpm [INFb/km] 21) 0.4km - 7:12(18:01/km) 115/126bpm [2071b/km] 64cal 30/rpm 22) 0km - 29(0/km) 98/104bpm [INFb/km] 23) 0.2km - 4:06(20:31/km) 127/135bpm [2606b/km] 32cal 32/rpm 24) 0km - 36(0/km) 104/115bpm [INFb/km] 25) 0.4km - 7:21(18:23/km) 123/132bpm [2261b/km] 64cal 31/rpm 26) 0km - 26(0/km) 101/108bpm [INFb/km] 27) 0.2km - 3:45(18:46/km) 132/138bpm [2477b/km] 32cal 35/rpm 28) 0km - 13(0/km) 132/138bpm [INFb/km] Add a comment	6.4mi, 1:00:36 Run - General 1) 1km - 6:03(6:03/km) 123/135bpm [744b/km] 60cal 2) 1km - 5:20(5:20/km) 136/140bpm [724b/km] 57cal 3) 1km - 5:57(5:57/km) 136/140bpm [810b/km] 61cal 4) 1km - 6:17(6:17/km) 139/148bpm [873b/km] 65cal 5) 1km - 5:45(5:45/km) 139/146bpm [800b/km] 61cal 6) 1km - 5:46(5:46/km) 142/146bpm [820b/km] 61cal 7) 1km - 6:41(6:41/km) 139/146bpm [928b/km] 66cal 8) 1km - 6:48(6:48/km) 124/145bpm [843b/km] 55cal 9) 1km - 5:30(5:30/km) 123/138bpm [677b/km] 55cal 10) 1km - 5:13(5:13/km) 144/151bpm [751b/km] 57cal 11) 0.22km - 1:16(5:41/km) 145/147bpm [825b/km] 13cal Add a comment	21.8mi, 1:10:00 Bike - Turbo Trainer Add a comment 1.9mi, 1:00:00 Swim - Pool Add a comment	4.6mi, 43:22 Run - General 1) 1km - 5:43(5:43/km) 142/160bpm [811b/km] 62cal 2) 1km - 5:53(5:53/km) 138/142bpm [813b/km] 61cal 3) 1km - 5:41(5:41/km) 139/144bpm [789b/km] 62cal 4) 1km - 6:16(6:16/km) 135/147bpm [845b/km] 62cal 5) 1km - 5:41(5:41/km) 130/137bpm [739b/km] 56cal 6) 1km - 5:30(5:30/km) 133/136bpm [733b/km] 54cal 7) 1km - 6:19(6:19/km) 131/140bpm [827b/km] 60cal 8) 0.4km - 2:19(5:49/km) 132/136bpm [768b/km] 23cal Add a comment	-	-
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
13.3mi, 2:12:29 Run - General 1) 1km - 6:35(6:35/km) 140/155bpm [922b/km] 66cal 88/97rpm 2) 1km - 6:26(6:26/km) 137/143bpm [881b/km] 61cal 88/97rpm 3) 1km - 6:36(6:36/km) 133/146bpm [877b/km] 62cal 88/97rpm 4) 1km - 5:44(5:44/km) 139/143bpm [797b/km] 58cal 88/97rpm 5) 1km - 6:01(6:01/km) 137/148bpm [824b/km] 57cal 88/97rpm 6) 1km - 6:05(6:05/km) 139/148bpm [845b/km] 59cal 88/97rpm 7) 1km - 5:36(5:36/km) 141/148bpm [790b/km] 57cal 88/97rpm 8) 1km - 6:51(6:51/km) 139/147bpm [952b/km] 66cal 88/97rpm 9) 1km - 6:22(6:22/km) 138/143bpm [879b/km] 60cal 88/97rpm 10) 1km - 6:33(6:33/km) 136/147bpm [891b/km] 62cal 88/97rpm 11) 1km - 5:51(5:51/km) 138/143bpm [806b/km] 58cal 88/97rpm 12) 1km - 5:52(5:52/km) 140/146bpm [822b/km] 55cal 88/97rpm 13) 1km - 5:49(5:49/km) 137/146bpm [796b/km] 57cal 88/97rpm 14) 1km - 5:57(5:57/km) 140/148bpm [833b/km] 58cal 88/97rpm 15) 1km - 6:33(6:33/km) 139/146bpm [911b/km] 62cal 88/97rpm 16) 1km - 6:37(6:37/km) 138/148bpm [913b/km] 60cal 88/97rpm 17) 1km - 6:54(6:54/km) 132/145bpm [910b/km] 62cal 88/97rpm 18) 1km - 5:56(5:56/km) 137/147bpm [813b/km] 60cal 88/97rpm 19) 1km - 5:17(5:17/km) 147/154bpm [776b/km] 56cal 88/97rpm 20) 1km - 6:17(6:17/km) 141/156bpm [885b/km] 59cal 88/97rpm 21) 1km - 6:06(6:06/km) 145/155bpm [884b/km] 60cal 88/97rpm 22) 0.45km - 2:32(5:37/km) 152/158bpm [854b/km] 27cal 88/97rpm Add a comment 0.1mi, 3:02 Cross - General 1) 0.2km - 3:02(14:59/km) 118/129bpm [1767b/km] 10cal 88/97rpm Add a comment 55.8mi, 3:20:42 Bike - Race 1) 5km - 12:57(2:35/km) 108/129bpm [280b/km] 28cal 2/73rpm 2) 5km - 9:10(1:50/km) 123/139bpm [225b/km] 51cal 2/73rpm 3) 5km - 10:45(2:09/km) 117/129bpm [252b/km] 42cal 2/73rpm 4) 5km - 10:52(2:10/km) 120/131bpm [261b/km] 52cal 2/73rpm 5) 5km - 11:24(2:17/km) 119/134bpm [271b/km] 51cal 2/73rpm 6) 5km - 13:20(2:40/km) 119/135bpm [317b/km] 62cal 2/73rpm 7) 5km - 11:41(2:20/km) 121/138bpm [283b/km] 62cal 2/73rpm 8) 5km - 11:56(2:23/km) 120/135bpm [286b/km] 61cal 2/73rpm 9) 5km - 11:23(2:17/km) 116/125bpm [264b/km] 44cal 2/73rpm 10) 5km - 11:16(2:15/km) 117/134bpm [264b/km] 50cal 2/73rpm 11) 5km - 11:15(2:15/km) 115/130bpm [259b/km] 47cal 2/73rpm 12) 5km - 12:33(2:31/km) 119/134bpm [298b/km] 63cal 2/73rpm 13) 5km - 9:01(1:48/km) 108/117bpm [195b/km] 27cal 2/73rpm 14) 5km - 10:12(2:02/km) 112/126bpm [228b/km] 40cal 2/73rpm 15) 5km - 10:36(2:07/km) 117/138bpm [248b/km] 55cal 2/73rpm 16) 5km - 10:29(2:06/km) 124/135bpm [260b/km] 69cal 2/73rpm 17) 5km - 12:22(2:28/km) 115/135bpm [284b/km] 54cal 2/73rpm 18) 4.78km - 9:32(2:00/km) 110/119bpm [219b/km] 31cal 2/73rpm Add a comment 0.1mi, 5:33 Cross - General 1) 0.15km - 5:33(37:03/km) 104/117bpm [3853b/km] 2/73rpm Add a comment 1.2mi, 42:56 Swim - Race 1) 0.5km - 9:35(19:10/km) 138/150bpm [2645b/km] 82cal 36/42rpm 2) 0.5km - 10:54(21:48/km) 144/152bpm [3139b/km] 81cal 37/47rpm 3) 0.5km - 11:10(22:19/km) 150/157bpm [3348b/km] 80cal 37/48rpm 4) 0.49km - 11:17(22:51/km) 149/158bpm [3404b/km] 80cal 35/46rpm Add a comment	1.9mi, 1:00:00 Swim - Pool Add a comment	-	12.4mi, 1:17:18 Bike - Mountain Biking 1) 5km - 22:19(4:28/km) 100/124bpm [446b/km] 119cal 2) 5km - 17:50(3:34/km) 92/115bpm [328b/km] 65cal 3) 5km - 19:52(3:58/km) 106/130bpm [421b/km] 108cal 4) 5km - 17:07(3:25/km) 98/115bpm [335b/km] 65cal 5) 0.01km - 10(13:39/km) 84/86bpm [1146b/km] Add a comment 1.9mi, 1:00:00 Swim - Pool Add a comment	5.2mi, 49:54 Run - General 1) 1km - 5:50(5:50/km) 126/138bpm [736b/km] 58cal 2) 1km - 5:41(5:41/km) 141/145bpm [802b/km] 62cal 3) 1km - 5:18(5:18/km) 134/140bpm [709b/km] 55cal 4) 1km - 5:28(5:28/km) 138/144bpm [754b/km] 56cal 5) 1km - 7:02(7:02/km) 134/145bpm [942b/km] 62cal 6) 1km - 6:37(6:37/km) 138/148bpm [913b/km] 65cal 7) 1km - 5:30(5:30/km) 134/150bpm [736b/km] 55cal 8) 1km - 6:10(6:10/km) 139/157bpm [857b/km] 62cal 9) 0.4km - 2:19(5:48/km) 134/141bpm [776b/km] 26cal Add a comment	-	14.9mi, 5:47:52 Run - Trail Run 1) 1km - 12:38(12:38/km) 114/138bpm [1441b/km] 87cal 2) 1km - 9:54(9:54/km) 149/165bpm [1476b/km] 100cal 3) 1km - 7:11(7:11/km) 160/171bpm [1150b/km] 80cal 4) 1km - 8:11(8:11/km) 147/171bpm [1204b/km] 79cal 5) 1km - 9:13(9:13/km) 137/148bpm [1263b/km] 79cal 6) 1km - 13:00(13:00/km) 111/139bpm [1443b/km] 52cal 7) 1km - 12:28(12:28/km) 123/144bpm [1534b/km] 71cal 8) 1km - 8:10(8:10/km) 138/151bpm [1126b/km] 74cal 9) 1km - 8:31(8:31/km) 139/153bpm [1185b/km] 77cal 10) 1km - 7:34(7:34/km) 129/141bpm [976b/km] 60cal 11) 1km - 7:42(7:42/km) 134/143bpm [1031b/km] 62cal 12) 1km - 13:12(13:12/km) 124/150bpm [1638b/km] 68cal 13) 1km - 15:13(15:13/km) 111/131bpm [1689b/km] 71cal 14) 1km - 8:15(8:15/km) 130/139bpm [1073b/km] 66cal 15) 1km - 6:41(6:41/km) 138/146bpm [923b/km] 66cal 16) 1km - 7:02(7:02/km) 138/148bpm [972b/km] 67cal 17) 1km - 6:41(6:41/km) 140/149bpm [936b/km] 63cal 18) 1km - 6:40(6:40/km) 146/153bpm [974b/km] 65cal 19) 1km - 15:09(15:09/km) 127/158bpm [1924b/km] 76cal 20) 1km - 14:12(14:12/km) 120/142bpm [1704b/km] 68cal 21) 1km - 8:33(8:33/km) 131/155bpm [1121b/km] 66cal 22) 1km - 16:00(16:00/km) 120/142bpm [1921b/km] 73cal 23) 1km - 16:50(16:50/km) 124/142bpm [2087b/km] 84cal 24) 1km - 9:42(9:42/km) 135/157bpm [1309b/km] 80cal 25) 1km - 12:13(12:13/km) 130/142bpm [1588b/km] 77cal 26) 1km - 9:41(9:41/km) 125/142bpm [1209b/km] 52cal 27) 1km - 13:46(13:46/km) 123/148bpm [1694b/km] 66cal 28) 1km - 17:12(17:12/km) 120/138bpm [2065b/km] 81cal 29) 1km - 18:05(18:05/km) 121/136bpm [2188b/km] 82cal 30) 1km - 14:37(14:37/km) 131/161bpm [1916b/km] 96cal 31) 1km - 9:10(9:10/km) 133/148bpm [1219b/km] 67cal 32) 0.74km - 4:23(5:54/km) 161/172bpm [951b/km] 46cal Add a comment 4.4mi, 2:20:00 Swim - Open Water Wales swim run - 7ish km swimming Add a comment
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
0.4mi, 13:39 Swim - General 1) 0.5km - 9:32(19:03/km) 118/140bpm [2248b/km] 84cal 26/40rpm 2) 0.2km - 4:08(20:54/km) 139/147bpm [2906b/km] 33cal 29/47rpm Add a comment	-	10mi, 1:38:16 Run - General 1) 1km - 6:05(6:05/km) 129/151bpm [784b/km] 59cal 2) 1km - 6:00(6:00/km) 134/149bpm [805b/km] 61cal 3) 1km - 5:36(5:36/km) 128/137bpm [717b/km] 55cal 4) 1km - 6:39(6:39/km) 129/137bpm [857b/km] 59cal 5) 1km - 6:19(6:19/km) 134/143bpm [846b/km] 61cal 6) 1km - 6:03(6:03/km) 125/139bpm [757b/km] 54cal 7) 1km - 6:07(6:07/km) 131/138bpm [801b/km] 59cal 8) 1km - 6:23(6:23/km) 132/136bpm [843b/km] 56cal 9) 1km - 6:02(6:02/km) 130/141bpm [785b/km] 58cal 10) 1km - 5:53(5:53/km) 137/142bpm [805b/km] 60cal 11) 1km - 5:55(5:55/km) 131/141bpm [774b/km] 58cal 12) 1km - 6:12(6:12/km) 130/138bpm [806b/km] 56cal 13) 1km - 6:38(6:38/km) 128/141bpm [849b/km] 59cal 14) 1km - 5:45(5:45/km) 132/138bpm [758b/km] 53cal 15) 1km - 6:44(6:44/km) 131/144bpm [882b/km] 57cal 16) 1km - 5:52(5:52/km) 135/145bpm [792b/km] 56cal 17) 0.01km - 5(13:12/km) 140/140bpm [1848b/km] 1cal Add a comment	11mi, 1:07:43 Bike - Mountain Biking 1) 5km - 17:58(3:36/km) 92/116bpm [331b/km] 82cal 2) 5km - 18:44(3:45/km) 89/113bpm [333b/km] 69cal 3) 5km - 20:34(4:07/km) 88/117bpm [362b/km] 75cal 4) 2.76km - 10:27(3:47/km) 83/106bpm [314b/km] 33cal Add a comment 1.6mi, 53:31 Swim - Pool 1) 0.1km - 1:48(18:05/km) 100/122bpm [1808b/km] 16cal 33/rpm 2) 0km - 40(0/km) 97/115bpm [INFb/km] 3) 0.1km - 1:45(17:26/km) 116/121bpm [2022b/km] 16cal 35/rpm 4) 0km - 25(0/km) 107/112bpm [INFb/km] 5) 0.1km - 1:44(17:17/km) 119/123bpm [2056b/km] 16cal 34/rpm 6) 0km - 10(0/km) 109/112bpm [INFb/km] 7) 0.1km - 1:44(17:20/km) 114/120bpm [1976b/km] 16cal 35/rpm 8) 0km - 16(0/km) 106/111bpm [INFb/km] 9) 0.3km - 5:44(19:06/km) 120/132bpm [2293b/km] 48cal 33/rpm 10) 0km - 18(0/km) 112/121bpm [INFb/km] 11) 0.3km - 5:33(18:32/km) 123/132bpm [2279b/km] 48cal 33/rpm 12) 0km - 1:16(0/km) 95/121bpm [INFb/km] 13) 0.4km - 6:48(16:59/km) 121/140bpm [2055b/km] 64cal 31/rpm 14) 0km - 21(0/km) 100/108bpm [INFb/km] 15) 0.5km - 9:03(18:07/km) 128/139bpm [2318b/km] 80cal 33/rpm 16) 0km - 30(0/km) 110/117bpm [INFb/km] 17) 0.1km - 2:14(22:16/km) 121/127bpm [2695b/km] 16cal 28/rpm 18) 0km - 47(0/km) 99/109bpm [INFb/km] 19) 0.25km - 5:20(21:19/km) 126/137bpm [2686b/km] 40cal 33/rpm 20) 0km - 25(0/km) 102/111bpm [INFb/km] 21) 0.3km - 5:39(18:49/km) 132/139bpm [2484b/km] 48cal 35/rpm 22) 0km - 41(0/km) 112/125bpm [INFb/km] 23) 0.05km - 20(6:47/km) 104/104bpm [705b/km] 9cal 24/rpm Add a comment	5.8mi, 58:35 Run - General 1) 1km - 5:53(5:53/km) 118/127bpm [694b/km] 57cal 2) 1km - 6:16(6:16/km) 132/137bpm [827b/km] 63cal 3) 1km - 5:50(5:50/km) 131/139bpm [764b/km] 58cal 4) 1km - 6:38(6:38/km) 139/143bpm [923b/km] 68cal 5) 1km - 5:32(5:32/km) 133/142bpm [737b/km] 53cal 6) 1km - 5:58(5:58/km) 134/142bpm [799b/km] 57cal 7) 1km - 6:43(6:43/km) 133/142bpm [893b/km] 57cal 8) 1km - 6:30(6:30/km) 132/142bpm [858b/km] 62cal 9) 1km - 6:50(6:50/km) 140/151bpm [957b/km] 69cal 10) 0.36km - 2:25(6:41/km) 137/142bpm [916b/km] 25cal Add a comment	4.4mi, 37:55 Run - General 1) 1km - 4:51(4:51/km) 130/151bpm [630b/km] 53cal 2) 1km - 4:32(4:32/km) 137/158bpm [620b/km] 54cal 3) 1km - 6:10(6:10/km) 132/137bpm [814b/km] 60cal 4) 1km - 5:24(5:24/km) 131/139bpm [707b/km] 50cal 5) 1km - 5:12(5:12/km) 143/147bpm [744b/km] 56cal 6) 1km - 5:23(5:23/km) 151/158bpm [812b/km] 61cal 7) 1km - 6:01(6:01/km) 146/153bpm [878b/km] 64cal 8) 0.06km - 23(6:07/km) 139/140bpm [850b/km] 4cal Add a comment	18.7mi, 3:17:12 Run - General 1) 1km - 6:03(6:03/km) 120/132bpm [726b/km] 58cal 2) 1km - 7:25(7:25/km) 126/137bpm [934b/km] 68cal 3) 1km - 6:07(6:07/km) 141/146bpm [863b/km] 64cal 4) 1km - 5:37(5:37/km) 134/140bpm [754b/km] 56cal 5) 1km - 6:05(6:05/km) 137/144bpm [834b/km] 61cal 6) 1km - 6:16(6:16/km) 130/140bpm [814b/km] 58cal 7) 1km - 5:31(5:31/km) 135/138bpm [744b/km] 54cal 8) 1km - 6:49(6:49/km) 131/138bpm [893b/km] 60cal 9) 1km - 6:34(6:34/km) 135/145bpm [887b/km] 62cal 10) 1km - 7:21(7:21/km) 129/146bpm [948b/km] 61cal 11) 1km - 6:24(6:24/km) 135/142bpm [863b/km] 60cal 12) 1km - 6:55(6:55/km) 131/148bpm [906b/km] 62cal 13) 1km - 6:01(6:01/km) 139/141bpm [837b/km] 60cal 14) 1km - 7:03(7:03/km) 131/142bpm [924b/km] 60cal 15) 1km - 6:22(6:22/km) 135/142bpm [861b/km] 60cal 16) 1km - 6:40(6:40/km) 130/140bpm [866b/km] 52cal 17) 1km - 6:46(6:46/km) 132/146bpm [893b/km] 57cal 18) 1km - 6:14(6:14/km) 129/139bpm [805b/km] 59cal 19) 1km - 6:57(6:57/km) 128/141bpm [889b/km] 58cal 20) 1km - 6:23(6:23/km) 135/144bpm [862b/km] 59cal 21) 1km - 6:25(6:25/km) 133/142bpm [854b/km] 57cal 22) 1km - 6:18(6:18/km) 134/142bpm [843b/km] 54cal 23) 1km - 6:24(6:24/km) 136/149bpm [870b/km] 59cal 24) 1km - 7:41(7:41/km) 126/136bpm [969b/km] 64cal 25) 1km - 7:23(7:23/km) 132/143bpm [974b/km] 64cal 26) 1km - 6:07(6:07/km) 130/139bpm [796b/km] 55cal 27) 1km - 7:32(7:32/km) 121/140bpm [912b/km] 57cal 28) 1km - 6:19(6:19/km) 142/146bpm [898b/km] 67cal 29) 1km - 6:14(6:14/km) 145/156bpm [904b/km] 63cal 30) 1km - 6:43(6:43/km) 144/154bpm [968b/km] 65cal 31) 0.07km - 30(7:30/km) 148/150bpm [1111b/km] 5cal Add a comment
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
28.7mi, 3:08:16 Bike - Mountain Biking 1) 5km - 14:11(2:50/km) 94/121bpm [267b/km] 70cal 2) 5km - 13:25(2:41/km) 101/112bpm [271b/km] 67cal 3) 5km - 24:19(4:52/km) 86/106bpm [418b/km] 74cal 4) 5km - 23:10(4:38/km) 84/100bpm [389b/km] 72cal 5) 5km - 24:52(4:58/km) 83/103bpm [413b/km] 75cal 6) 5km - 16:47(3:21/km) 101/121bpm [339b/km] 89cal 7) 5km - 21:07(4:13/km) 93/117bpm [393b/km] 80cal 8) 5km - 22:08(4:26/km) 93/115bpm [412b/km] 84cal 9) 5km - 23:17(4:39/km) 90/111bpm [419b/km] 88cal 10) 1.18km - 5:01(4:14/km) 90/113bpm [381b/km] 20cal Add a comment	-	5.8mi, 56:30 Run - General 1) 1km - 5:58(5:58/km) 122/133bpm [727b/km] 57cal 2) 1km - 6:12(6:12/km) 128/132bpm [794b/km] 60cal 3) 1km - 5:55(5:55/km) 135/141bpm [798b/km] 61cal 4) 1km - 5:29(5:29/km) 131/144bpm [718b/km] 54cal 5) 1km - 5:49(5:49/km) 139/144bpm [809b/km] 62cal 6) 1km - 6:41(6:41/km) 138/150bpm [923b/km] 65cal 7) 1km - 7:06(7:06/km) 122/144bpm [866b/km] 55cal 8) 1km - 6:22(6:22/km) 129/138bpm [821b/km] 61cal 9) 1km - 5:10(5:10/km) 138/142bpm [713b/km] 55cal 10) 0.31km - 1:48(5:49/km) 140/142bpm [815b/km] 19cal Add a comment	1.6mi, 59:07 Swim - General 1) 0.3km - 5:34(18:33/km) 115/125bpm [2134b/km] 48cal 34/rpm 2) 0km - 20(0/km) 109/111bpm [INFb/km] 3) 0.2km - 3:33(17:46/km) 118/126bpm [2096b/km] 32cal 35/rpm 4) 0km - 20(0/km) 118/120bpm [INFb/km] 5) 0.1km - 1:41(16:45/km) 121/127bpm [2027b/km] 16cal 36/rpm 6) 0km - 15(0/km) 116/118bpm [INFb/km] 7) 0.2km - 3:43(18:34/km) 120/128bpm [2228b/km] 32cal 35/rpm 8) 0km - 30(0/km) 102/112bpm [INFb/km] 9) 0.1km - 1:42(16:56/km) 117/121bpm [1980b/km] 16cal 36/rpm 10) 0km - 33(0/km) 102/109bpm [INFb/km] 11) 0.1km - 1:53(18:50/km) 123/132bpm [2317b/km] 16cal 37/rpm 12) 0km - 28(0/km) 105/110bpm [INFb/km] 13) 0.4km - 6:49(17:02/km) 126/139bpm [2146b/km] 64cal 33/rpm 14) 0km - 20(0/km) 108/114bpm [INFb/km] 15) 0.3km - 5:46(19:14/km) 121/130bpm [2327b/km] 48cal 34/rpm 16) 0km - 21(0/km) 103/108bpm [INFb/km] 17) 0.2km - 3:30(17:28/km) 120/129bpm [2097b/km] 32cal 31/rpm 18) 0km - 22(0/km) 100/105bpm [INFb/km] 19) 0.1km - 1:57(19:32/km) 123/132bpm [2404b/km] 16cal 33/rpm 20) 0km - 27(0/km) 104/111bpm [INFb/km] 21) 0.2km - 3:46(18:49/km) 121/128bpm [2277b/km] 32cal 31/rpm 22) 0km - 3:22(0/km) 84/115bpm [INFb/km] 23) 0.1km - 2:02(20:23/km) 116/130bpm [2365b/km] 16cal 31/rpm 24) 0km - 15(0/km) 109/113bpm [INFb/km] 25) 0.2km - 3:42(18:31/km) 127/134bpm [2352b/km] 32cal 36/rpm 26) 0km - 1:54(0/km) 88/124bpm [INFb/km] 27) 0.1km - 1:43(17:12/km) 113/133bpm [1943b/km] 16cal 37/rpm 28) 0km - 1:59(0/km) 90/119bpm [INFb/km] 29) 0km - 19(0/km) 76/77bpm [INFb/km] Add a comment	5.3mi, 50:21 Run - General 1) 1km - 5:42(5:42/km) 118/127bpm [673b/km] 59cal 2) 1km - 5:20(5:20/km) 131/138bpm [699b/km] 56cal 3) 1km - 5:02(5:02/km) 129/136bpm [649b/km] 51cal 4) 1km - 5:38(5:38/km) 136/141bpm [766b/km] 58cal 5) 1km - 6:38(6:38/km) 132/140bpm [875b/km] 61cal 6) 1km - 6:31(6:31/km) 137/146bpm [892b/km] 65cal 7) 1km - 5:55(5:55/km) 128/147bpm [757b/km] 57cal 8) 1km - 6:23(6:23/km) 138/146bpm [881b/km] 63cal 9) 0.53km - 3:12(6:04/km) 122/140bpm [741b/km] 29cal Add a comment	-	31.3mi, 5:57:44 Run - General 1) 1km - 6:21(6:21/km) 114/126bpm [725b/km] 51cal 2) 1km - 6:28(6:28/km) 122/128bpm [789b/km] 60cal 3) 1km - 6:12(6:12/km) 126/133bpm [780b/km] 59cal 4) 1km - 6:06(6:06/km) 131/134bpm [798b/km] 59cal 5) 1km - 6:30(6:30/km) 131/137bpm [851b/km] 56cal 6) 1km - 6:14(6:14/km) 133/137bpm [828b/km] 59cal 7) 1km - 6:13(6:13/km) 131/138bpm [815b/km] 60cal 8) 1km - 6:09(6:09/km) 133/137bpm [817b/km] 60cal 9) 1km - 6:11(6:11/km) 134/138bpm [828b/km] 59cal 10) 1km - 8:50(8:50/km) 126/147bpm [1113b/km] 67cal 11) 1km - 6:30(6:30/km) 133/151bpm [864b/km] 59cal 12) 1km - 8:37(8:37/km) 136/153bpm [1172b/km] 74cal 13) 1km - 6:43(6:43/km) 132/144bpm [887b/km] 60cal 14) 1km - 8:01(8:01/km) 131/149bpm [1051b/km] 63cal 15) 1km - 7:54(7:54/km) 132/145bpm [1042b/km] 66cal 16) 1km - 6:57(6:57/km) 135/143bpm [939b/km] 62cal 17) 1km - 6:15(6:15/km) 137/141bpm [856b/km] 58cal 18) 1km - 6:48(6:48/km) 134/143bpm [912b/km] 55cal 19) 1km - 6:24(6:24/km) 136/144bpm [870b/km] 57cal 20) 1km - 11:05(11:05/km) 132/158bpm [1462b/km] 72cal 21) 1km - 6:46(6:46/km) 141/147bpm [954b/km] 62cal 22) 1km - 7:16(7:16/km) 138/147bpm [1002b/km] 64cal 23) 1km - 6:10(6:10/km) 144/147bpm [888b/km] 62cal 24) 1km - 6:54(6:54/km) 139/145bpm [959b/km] 60cal 25) 1km - 7:23(7:23/km) 137/147bpm [1011b/km] 62cal 26) 1km - 10:02(10:02/km) 135/147bpm [1354b/km] 68cal 27) 1km - 7:08(7:08/km) 132/152bpm [942b/km] 61cal 28) 1km - 6:29(6:29/km) 144/152bpm [933b/km] 64cal 29) 1km - 6:52(6:52/km) 145/153bpm [997b/km] 68cal 30) 1km - 7:27(7:27/km) 139/156bpm [1036b/km] 61cal 31) 1km - 6:29(6:29/km) 145/150bpm [941b/km] 65cal 32) 1km - 6:32(6:32/km) 145/154bpm [948b/km] 64cal 33) 1km - 9:09(9:09/km) 132/150bpm [1209b/km] 69cal 34) 1km - 6:53(6:53/km) 143/154bpm [984b/km] 62cal 35) 1km - 6:21(6:21/km) 148/164bpm [939b/km] 61cal 36) 1km - 7:09(7:09/km) 144/155bpm [1029b/km] 64cal 37) 1km - 6:17(6:17/km) 151/154bpm [948b/km] 65cal 38) 1km - 7:44(7:44/km) 143/159bpm [1107b/km] 66cal 39) 1km - 6:54(6:54/km) 147/156bpm [1014b/km] 62cal 40) 1km - 6:36(6:36/km) 146/152bpm [964b/km] 62cal 41) 1km - 6:20(6:20/km) 147/154bpm [932b/km] 63cal 42) 1km - 7:29(7:29/km) 144/157bpm [1077b/km] 64cal 43) 1km - 8:47(8:47/km) 141/156bpm [1238b/km] 73cal 44) 1km - 6:10(6:10/km) 148/155bpm [913b/km] 60cal 45) 1km - 7:19(7:19/km) 145/155bpm [1061b/km] 60cal 46) 1km - 7:05(7:05/km) 143/156bpm [1012b/km] 61cal 47) 1km - 7:15(7:15/km) 139/157bpm [1008b/km] 57cal 48) 1km - 7:03(7:03/km) 143/156bpm [1008b/km] 61cal 49) 1km - 7:55(7:55/km) 143/155bpm [1132b/km] 63cal 50) 1km - 6:56(6:56/km) 146/157bpm [1011b/km] 63cal 51) 0.39km - 2:30(6:21/km) 155/161bpm [983b/km] 26cal Add a comment

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