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Iron Squishy
F55

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Pirate Ship Of Fools

Races
33
Miles
5213
Miles
459
Miles
8720
Miles
3241
WAVA
55.84%
10k
56:53
10M
1:40:00
Half
2:07:00
20M
3:29:15
Mara
4:26:34

About Me
Did a few marathons, then did a couple of duathlons and a couple of sprint tri's before entering Ironman Austria! What an amazing day that was, I will never forget that feeling of crossing the finish line for as long as I live. I DNF'd at IM France in 08 but completed IMCH in 09, my last Ironman!! (maybe!) If you've thought about doing an IM I'd say to go for it, it just takes a lot of training and determination and the right frame of mind, but it's well worth all the effort. I'm one of those funny 'Pirates' too Show More...

About Me

Did a few marathons, then did a couple of duathlons and a couple of sprint tri's before entering Ironman Austria! What an amazing day that was, I will never forget that feeling of crossing the finish line for as long as I live. I DNF'd at IM France in 08 but completed IMCH in 09, my last Ironman!! (maybe!) ;-)

If you've thought about doing an IM I'd say to go for it, it just takes a lot of training and determination and the right frame of mind, but it's well worth all the effort.

I'm one of those funny 'Pirates' too :-)

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Recent Blogs
First half done...	Feb 2010
Add a K a day...	Feb 2010
IMCH .... The Last Crusade	Jul 2009
Coming off Simvastatin...	Apr 2009
BANG! ......Please wear a helmet.	Sep 2008

My parkrun
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Recent Training
1st Oct	General	3.4mi	59:59
30th Sep	General	3.5mi	1:06:12
29th Sep	Pool	1.1mi	1:04:14
29th Sep	General	3.4mi	59:32
29th Sep	Circuits	0.9mi	1:17:51

12 Month Benchmarks
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Buddies (16)

Followers (5)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	PB	WB
6mi	1	1:03:15 46.82						1:03:15 10:33/mi	46.82
10km	7	57:07 53.75	1:02:35 49.34	56:53 55.84	1:11:14 45.37		1:06:48 49.34	56:53 9:09/mi	55.84
12km	1	1:08:15 54.42						1:08:15 9:09/mi	54.42
8mi	2	2:10:00 30.77	1:38:00 41.06					1:38:00 12:15/mi	41.06
9mi	1	2:04:00 36.72						2:04:00 13:47/mi	36.72
10mi	2		1:40:00 50.74				1:44:17 51.48	1:40:00 10:00/mi	51.48
12mi	1	2:29:00 40.91						2:29:00 12:25/mi	40.91
13.1mi	7	2:09:00 51.34	2:12:12 50.39			2:07:00 54.99		2:07:00 9:42/mi	54.99
20mi	2	3:29:15 49.33						3:29:15 10:28/mi	49.33
26.2mi	2	4:26:34 51.20					5:37:49 43.11	4:26:34 10:10/mi	51.20

2015		Result	WAVA	Distance
15 Feb	Tempo Winter Series 10k Race 5		0.00	10km
25 Jan	Tempo Winter Series 10k Race 4		0.00	10km
2014		Result	WAVA	Distance
28 Dec	Tempo Winter Series 10k Race 3		0.00	10km
14 Dec	Sneyd Striders Xmas Pudding Run		0.00	10mi
23 Nov	Tempo Winter Series 10k Race 2		0.00	10km
2 Nov	Droitwich Half Marathon		0.00	13.1mi
26 Oct	Tempo Winter Series 10k Race 1 SB	1:06:48	49.34	10km
12 Oct	Daventry 10 SB	1:44:17	51.48	10mi
14 Sep	In Flanders Fields Marathon SB	5:37:49	43.11	26.2mi
2013		Result	WAVA	Distance
5 May	Saltash Half Marathon	2:20:36	49.67	13.1mi
28 Apr	Shakespeare Half Marathon PB	2:07:00	54.99	13.1mi
2012		Result	WAVA	Distance
30 Dec	Threshold 10k Winter Series race 3 SB	1:11:14	45.37	10km
2011		Result	WAVA	Distance
5 Mar	Spring Shakespeare 10k PB	56:53	55.84	10km
2007		Result	WAVA	Distance
11 Nov	Sodbury Slog	2:00:29	43.70	10.3mi
1 Sep	Big Woody Tri	1:25:00	1156.95	226km
8 Jul	Ironman Austria	16:19:27	100.40	140.6mi
3 Jun	Bala Middle Distance	6:40:31	101.25	100.5km
27 May	Crocodile 8 PB	1:38:00	41.06	8mi
29 Apr	Shakespeare Half Marathon SB	2:12:12	50.39	13.1mi
7 Jan	Gloucester 10 PB	1:40:00	50.74	10mi
1 Jan	Hereford New Years Day 10K SB	1:02:35	49.34	10km
2006		Result	WAVA	Distance
12 Nov	Sodbury Slog PB	2:04:00	36.72	9mi
8 Oct	Forest of Dean Duatholon	1:45:50	14.23	5km
3 Sep	Wolverhampton Half Marathon SB	2:09:00	51.34	13.1mi
6 Aug	Worcester Sprint Triathlon	/ / 1:38:47	0.00	0miles/0miles/5km
2 Aug	Bugatti Beer Race	58:55	52.11	10km
9 Jul	Wyre Forest Half Marathon	2:27:17	44.97	13.1mi
2 Jul	Launceston Half-Marathon	2:44:56	40.16	13.1mi
28 May	Croc 8 SB	2:10:00	30.77	8mi
28 May	Crowle Gunpowder Plot 10k SB	57:07	53.75	10km
14 May	Stratford 220 Triathlon	/ / 1:44:16	0.00	0miles/0miles/5km
7 May	Shakespeare Marathon PB	4:26:34	51.20	26.2mi
2 Apr	Scenic Six PB	1:03:15	46.82	6mi
26 Mar	Ironbridge Half Marathon	2:19:00	47.65	13.1mi
18 Mar	Rhayader Round the Lakes	3:41:15	46.66	20mi
5 Mar	Gloucester 20 PB	3:29:15	49.33	20mi
19 Feb	Dursley Dozen PB	2:29:00	40.91	12mi
22 Jan	Not the Roman IX PB	1:08:15	54.42	12km
1 Jan	Hereford New Year's Day 10K	59:02	52.01	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
2023	92	78	52	104	112	103	69	102	95	3	0	0	811
2023	1.8	0	2	10.3	7.5	5	3.8	10.1	13.2	0	0	0	53.7
2022	79	89	61	6	37	13	3	15	11	21	6	11	353
2022	0	1	0	0	0	0	0	0	0	0	0	0	1
2022	3	0	0	0	0	0	0	2	0	0	0	0	5
2021	75	77	67	85	56	52	0	5	0	0	18	89	523
2021	3	0	0	1	0	0	1	1	0	0	0	0	6
2020	0	0	0	0	22	14	0	0	13	40	33	82	203
2020	0	0	0	0	0	0	0	8	0	0	3	0	11
2019	18	3	0	0	0	0	3	0	1	0	0	3	28
2019	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2019	0	0	0	0	0	0	0	0	2	0	0	0	2
2018	0	0	7	90	50	0	0	0	14	26	5	0	192
2018	0	0	0	0	0	0	0	0	0	6.6	1	0	7.5
2018	0	0	0	12	2	0	0	0	24	6	1	0	44
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	10	0	2	25	0	0	0	5	0	5	0	0	47
2017	3	0	9	2	0	0	0	12	7	16	2	0	52
2016	77	18	72	46	39	0	0	5	0	19	0	0	276
2016	28	0	23	5	12	0	0	5	11	12	0	0	96
2016	0	0	0	0	0	0	0	11	0	0	0	0	11
2015	14	8	3	12	6	6	0	0	0	8	22	13	90
2015	38	18	0	27	15	44	43	68	36	8	27	8	333
2015	0	0	0	0	0	0	0	0	10	0	0	0	10
2014	2	0	2	1	61	21	0	0	2	34	5	13	141
2014	1.1	0.4	0	0	0	0	0	0	0	0	0	0	1.5
2014	32	22	85	74	44	73	92	98	42	52	35	29	678
2013	69	55	50	42	7	1	7	3	67	73	0	0	375
2013	0	0	0	0.8	6.4	8.3	8.7	0	1.2	0	1.5	3.3	30.1
2013	48	51	73	57	30	0	11	19	10	20	15	29	363
2013	0	0	8	13	156	157	170	89	56	0	0	0	649
2012	0	0	0	0	0	5	0	0	6	18	98	48	174
2012	58	76	67	61	9	11	62	33	34	56	10	61	537
2012	0	0	0	0	32	0	13	0	13	0	0	0	58
2011	0	0	0	0	0	0	0	0	0	27	0	0	27
2011	68	41	58	68	27	65	78	59	40	68	2	45	619
2011	44	0	0	11	8	0	0	0	0	0	0	8	70
2010	3.7	1.9	3.8	3.3	4	2.2	0	2.9	0	0	0	0	21.8
2010	65	136	80	69	54	48	50	28	11	42	42	13	637
2010	18	0	0	14	0	0	0	13	0	0	28	0	73
2009	12.4	10.8	11.1	7.6	8.8	8.7	10.8	5.8	5.3	5.2	4.2	1.9	92.5
2009	31	36	58	46	62	42	39	50	41	62	48	36	553
2009	279	253	342	293	494	114	125	35	24	18	26	0	2003
2008	12.5	11.8	10.1	10.3	15.2	9.5	6.8	9.7	3.3	3.5	8.6	9.4	110.7
2008	39	67	64	37	41	13	8	5	0	0	14	27	315
2008	179	228	275	288	357	240	159	213	49	4	189	108	2287
2007	10.8	7.1	8.5	8	8.5	10.8	4.4	5	3.7	0.8	5.7	7	80.2
2007	60	45	34	68	51	43	37	57	53	57	82	22	608
2007	278	263	330	265	291	211	125	47	57	116	187	80	2251
2006	0	0	3.2	6.1	2.9	2.8	5.6	6.6	7.4	6.5	9.1	10.1	60.2
2006	0	0	45	59	59	0	29	20	30	31	29	57	358
2006	0	0	45	36	66	36	67	162	198	249	186	260	1304

Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12
0.4mi, 48:05 Cross - Circuits Conditioning Class. Very hot tonight. Add a comment 3mi, 1:06:39 Walk - General Split Summary === 1) 1mi - 20:43(20:43/mi) 102/116bpm [2114b/mi] 129cal 57/62rpm 2.89/0mph 2) 1mi - 22:55(22:55/mi) 102/117bpm [2337b/mi] 126cal 55/65rpm 2.62/0mph 3) 1mi - 22:07(22:07/mi) 107/175bpm [2366b/mi] 133cal 56/61rpm 2.71/0mph 4) 0.04mi - 54(22:23/mi) 104/105bpm [2328b/mi] 5cal 54/56rpm 2.68/0mph Add a comment	0.8mi, 2:01:03 Cross - Circuits Conditioning Class. Another really hot one! Wrist a bit sore from yesterday. Add a comment 3.2mi, 1:01:16 Walk - General Absolutely boiling!! Split Summary === 1) 1mi - 19:28(19:28/mi) 106/120bpm [2064b/mi] 129cal 59/63rpm 3.08/0mph 2) 1mi - 19:34(19:34/mi) 107/118bpm [2093b/mi] 132cal 60/64rpm 3.07/0mph 3) 1mi - 18:42(18:42/mi) 113/123bpm [2113b/mi] 129cal 60/124rpm 3.21/0mph 4) 0.17mi - 3:32(21:08/mi) 114/120bpm [2409b/mi] 21cal 59/63rpm 2.84/0mph Add a comment 1.2mi, 1:06:50 Swim - Pool Swim drills and 8 x 100m full stroke (not timed) Add a comment	2.4mi, 49:53 Walk - General Split Summary === 1) 1mi - 21:22(21:22/mi) 93/108bpm [1987b/mi] 134cal 57/61rpm 2.81/0mph 2) 1mi - 19:52(19:52/mi) 99/124bpm [1967b/mi] 129cal 57/62rpm 3.02/0mph 3) 0.43mi - 8:39(20:10/mi) 108/120bpm [2178b/mi] 56cal 58/64rpm 2.98/0mph Add a comment 1.1mi, 58:06 Swim - Pool Swimming drills and 6 x 100m swim-out with alt pull bouy. 18 strokes single arm on right, 21 on left. Add a comment	2mi, 1:28:09 Walk - General Split Summary === 1) 1mi - 31:37(31:37/mi) 85/102bpm [2687b/mi] 153cal 56/61rpm 1.9/0mph 2) 1mi - 54:36(54:36/mi) 76/107bpm [4149b/mi] 167cal 57/61rpm 1.1/0mph 3) 0.04mi - 1:56(44:11/mi) 81/88bpm [3579b/mi] 7cal 55/60rpm 1.36/0mph Add a comment	3.7mi, 1:11:10 Walk - General Split Summary === 1) 1mi - 19:14(19:14/mi) 102/121bpm [1962b/mi] 130cal 59/63rpm 3.12/0mph 2) 1mi - 19:09(19:09/mi) 107/120bpm [2049b/mi] 131cal 59/63rpm 3.13/0mph 3) 1mi - 20:05(20:05/mi) 100/109bpm [2009b/mi] 133cal 61/64rpm 2.99/0mph 4) 0.66mi - 12:42(19:17/mi) 101/114bpm [1947b/mi] 83cal 60/63rpm 3.11/0mph Add a comment	0.7mi, 46:32 Cross - Circuits Conditioning class - Outside. It was fun... not as good as indoors as no weights but used my therabands. Add a comment 1.1mi, 1:04:54 Swim - Pool Swim drills. Did 18 single arm on right, still around 20-21 on left. 1600m full stroke to finish with alt pull buoy. Add a comment 3.2mi, 1:02:08 Walk - General Split Summary === 1) 1mi - 18:46(18:46/mi) 115/128bpm [2158b/mi] 129cal 59/62rpm 3.2/0mph 2) 1mi - 19:53(19:53/mi) 110/133bpm [2188b/mi] 132cal 59/62rpm 3.02/0mph 3) 1mi - 19:59(19:59/mi) 107/119bpm [2137b/mi] 128cal 59/62rpm 3/0mph 4) 0.15mi - 3:30(23:30/mi) 106/111bpm [2490b/mi] 19cal 58/61rpm 2.55/0mph Add a comment	0mi, 10:00 Cross - Stretching Stretching. Add a comment 2.2mi, 1:31:41 Walk - General Split Summary === 1) 1mi - 42:42(42:42/mi) 91/116bpm [3886b/mi] 174cal 57/63rpm 1.4/0mph 2) 1mi - 41:55(41:55/mi) 89/128bpm [3730b/mi] 164cal 54/65rpm 1.43/0mph 3) 0.2mi - 7:04(35:32/mi) 96/147bpm [3412b/mi] 30cal 55/62rpm 1.69/0mph Add a comment 1.2mi, 1:06:14 Swim - Pool 10 x 100m off 3:30's Swim drills. (best - 18 strokes single right arm, 19 left) Add a comment
Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19
1mi, 46:01 Cross - Circuits Conditioning Class outside. Shoulder/lat was very sore today so I had to do some alternatives. Hopefully it'll be fine in a day or two. Add a comment 3.2mi, 1:02:08 Walk - General Split Summary === 1) 1mi - 19:12(19:12/mi) 102/132bpm [1959b/mi] 128cal 60/122rpm 3.13/0mph 2) 1mi - 19:53(19:53/mi) 103/153bpm [2048b/mi] 128cal 59/62rpm 3.02/0mph 3) 1mi - 20:06(20:06/mi) 109/133bpm [2190b/mi] 129cal 59/64rpm 2.99/0mph 4) 0.15mi - 2:58(19:41/mi) 108/119bpm [2126b/mi] 19cal 59/62rpm 3.05/0mph Add a comment	0.3mi, 12:26 Walk - General Split Summary === 1) 0.27mi - 12:26(46:06/mi) 87/117bpm [4011b/mi] 49cal 54/62rpm 1.3/0mph Add a comment 1mi, 19:14 Walk - General Split Summary === 1) 1mi - 19:11(19:11/mi) 88/114bpm [1688b/mi] 79cal 54/71rpm 3.13/0mph 2) 0.01mi - 3(4:49/mi) 71/71bpm [342b/mi] 54/71rpm 12.46/0mph Add a comment 2.4mi, 46:41 Walk - General Split Summary === 1) 1mi - 19:16(19:16/mi) 101/119bpm [1945b/mi] 124cal 61/65rpm 3.12/0mph 2) 1mi - 19:14(19:14/mi) 103/118bpm [1980b/mi] 129cal 60/63rpm 3.12/0mph 3) 0.41mi - 8:12(20:00/mi) 101/108bpm [2019b/mi] 58cal 61/64rpm 3/0mph Add a comment 0.8mi, 46:14 Cross - Other Split Summary === 1) 0.77mi - 46:14(59:41/mi) 110/143bpm [6566b/mi] 236cal 64/93rpm 1/0mph Add a comment	0.3mi, 9:27 Walk - General Split Summary === 1) 0.33mi - 9:27(28:15/mi) 91/112bpm [2570b/mi] 43cal 52/61rpm 2.13/0mph Add a comment 0.8mi, 41:10 Walk - General Split Summary === 1) 0.81mi - 41:10(50:45/mi) 80/100bpm [4060b/mi] 145cal 55/62rpm 1.18/0mph Add a comment 0.2mi, 8:36 Walk - General Split Summary === 1) 0.18mi - 8:36(48:23/mi) 89/100bpm [4305b/mi] 33cal 58/62rpm 1.24/0mph Add a comment 0.7mi, 29:05 Walk - General Split Summary === 1) 0.71mi - 29:05(41:07/mi) 91/111bpm [3741b/mi] 123cal 55/60rpm 1.46/0mph Add a comment 1.3mi, 1:22:50 Walk - General First day in Flanders. Lijssenthoek cemetery. Add a comment	0.9mi, 38:53 Walk - General Split Summary === 1) 0.93mi - 38:53(41:52/mi) 86/124bpm [3600b/mi] 159cal 56/64rpm 1.43/0mph Add a comment 0.7mi, 38:06 Walk - General Split Summary === 1) 0.65mi - 38:06(58:36/mi) 82/114bpm [4805b/mi] 126cal 56/63rpm 1.02/0mph Add a comment 0.9mi, 38:06 Walk - General Split Summary === 1) 0.93mi - 38:06(41:07/mi) 77/110bpm [3166b/mi] 126cal 56/71rpm 1.46/0mph Add a comment	0.3mi, 10:19 Walk - General Split Summary === 1) 0.28mi - 10:19(36:26/mi) 84/122bpm [3061b/mi] 42cal 51/60rpm 1.65/0mph Add a comment 0.1mi, 6:05 Walk - General Split Summary === 1) 0.12mi - 6:05(48:49/mi) 95/110bpm [4638b/mi] 25cal 58/60rpm 1.23/0mph Add a comment 2.5mi, 1:59:13 Walk - General Split Summary === 1) 1mi - 36:20(36:20/mi) 88/132bpm [3198b/mi] 153cal 53/60rpm 1.65/0mph 2) 1mi - 46:35(46:35/mi) 80/139bpm [3727b/mi] 155cal 51/113rpm 1.29/0mph 3) 0.5mi - 36:18(1:13:15/mi) 69/86bpm [5055b/mi] 86cal 56/90rpm 0.82/0mph Add a comment	0.6mi, 17:59 Walk - General Split Summary === 1) 0.57mi - 17:59(31:26/mi) 100/192bpm [3144b/mi] 86cal 50/60rpm 1.91/0mph Add a comment 0.3mi, 10:29 Walk - General Split Summary === 1) 0.27mi - 10:29(39:21/mi) 90/112bpm [3541b/mi] 44cal 56/64rpm 1.53/0mph Add a comment 1.8mi, 1:21:51 Walk - General Split Summary === 1) 1mi - 51:12(51:12/mi) 80/152bpm [4096b/mi] 171cal 53/62rpm 1.17/0mph 2) 0.75mi - 30:39(40:41/mi) 85/137bpm [3458b/mi] 113cal 52/75rpm 1.47/0mph Add a comment 0.6mi, 36:20 Walk - General Split Summary === 1) 0.61mi - 36:20(59:24/mi) 86/111bpm [5109b/mi] 132cal 59/63rpm 1.01/0mph Add a comment 1.1mi, 1:13:37 Walk - General Split Summary === 1) 1mi - 1:06:22(1:06:22/mi) 82/96bpm [5442b/mi] 197cal 55/75rpm 0.9/0mph 2) 0.1mi - 7:15(1:14:15/mi) 79/93bpm [5865b/mi] 19cal 56/61rpm 0.81/0mph Add a comment	1mi, 34:53 Walk - General Split Summary === 1) 0.98mi - 34:53(35:40/mi) 90/147bpm [3210b/mi] 154cal 55/62rpm 1.68/0mph Add a comment 0.6mi, 30:13 Walk - General Split Summary === 1) 0.6mi - 30:13(50:39/mi) 83/177bpm [4205b/mi] 111cal 56/64rpm 1.18/0mph Add a comment
Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26
3.2mi, 1:02:43 Walk - General Split Summary === 1) 1mi - 19:26(19:26/mi) 100/135bpm [1944b/mi] 129cal 60/65rpm 3.09/0mph 2) 1mi - 19:39(19:39/mi) 99/121bpm [1945b/mi] 129cal 59/62rpm 3.05/0mph 3) 1mi - 20:25(20:25/mi) 98/121bpm [2002b/mi] 131cal 59/64rpm 2.94/0mph 4) 0.15mi - 3:12(20:48/mi) 98/103bpm [2039b/mi] 20cal 58/60rpm 2.88/0mph Add a comment	0.6mi, 47:20 Cross - Circuits Conditioning class. Back indoors with weights. Add a comment 3.2mi, 1:03:20 Walk - General Split Summary === 1) 1mi - 19:32(19:32/mi) 108/146bpm [2109b/mi] 130cal 60/65rpm 3.07/0mph 2) 1mi - 19:26(19:26/mi) 137/185bpm [2663b/mi] 130cal 59/62rpm 3.09/0mph 3) 1mi - 20:35(20:35/mi) 134/180bpm [2757b/mi] 139cal 58/64rpm 2.92/0mph 4) 0.18mi - 3:47(21:35/mi) 143/156bpm [3086b/mi] 24cal 58/61rpm 2.78/0mph Add a comment 1.1mi, 1:05:23 Swim - Pool Drills. Single arm 17 on R, 18 on L. Add a comment	1.1mi, 57:56 Swim - Pool Mainly drills. Single arms not as good today - 19L & 21R but swam after conditioning class. Add a comment 3.6mi, 1:06:18 Walk - General Split Summary === 1) 1mi - 18:34(18:34/mi) 103/120bpm [1912b/mi] 122cal 60/67rpm 3.23/0mph 2) 1mi - 19:25(19:25/mi) 102/123bpm [1981b/mi] 134cal 61/65rpm 3.09/0mph 3) 1mi - 17:47(17:47/mi) 98/110bpm [1742b/mi] 128cal 64/67rpm 3.38/0mph 4) 0.58mi - 10:33(18:03/mi) 94/112bpm [1696b/mi] 78cal 63/66rpm 3.33/0mph Add a comment 0.7mi, 47:19 Cross - Circuits Conditioning Class. Worked hard. Good. Add a comment	3.3mi, 1:06:39 Walk - General Split Summary === 1) 1mi - 19:06(19:06/mi) 97/109bpm [1853b/mi] 129cal 60/63rpm 3.14/0mph 2) 1mi - 22:21(22:21/mi) 94/117bpm [2101b/mi] 136cal 59/64rpm 2.68/0mph 3) 1mi - 19:14(19:14/mi) 95/104bpm [1827b/mi] 128cal 59/62rpm 3.12/0mph 4) 0.32mi - 5:58(18:54/mi) 98/105bpm [1853b/mi] 41cal 60/67rpm 3.17/0mph Add a comment	3.1mi, 1:00:05 Walk - General Split Summary === 1) 1mi - 18:44(18:44/mi) 116/129bpm [2173b/mi] 125cal 63/67rpm 3.2/0mph 2) 1mi - 19:11(19:11/mi) 122/129bpm [2341b/mi] 133cal 62/66rpm 3.13/0mph 3) 1mi - 19:27(19:27/mi) 113/134bpm [2198b/mi] 128cal 60/90rpm 3.08/0mph 4) 0.13mi - 2:42(20:03/mi) 102/105bpm [2046b/mi] 16cal 59/64rpm 2.99/0mph Add a comment	0.5mi, 45:38 Cross - Circuits Conditioning class Add a comment 3.3mi, 1:04:58 Walk - General Split Summary === 1) 1mi - 19:23(19:23/mi) 128/149bpm [2482b/mi] 131cal 60/63rpm 3.09/0mph 2) 1mi - 20:34(20:34/mi) 143/180bpm [2940b/mi] 145cal 59/63rpm 2.92/0mph 3) 1mi - 19:31(19:31/mi) 138/167bpm [2693b/mi] 134cal 59/65rpm 3.07/0mph 4) 0.28mi - 5:30(19:56/mi) 135/152bpm [2692b/mi] 35cal 60/62rpm 3.01/0mph Add a comment 1.1mi, 1:02:48 Swim - Pool 12 x 100's off 3.30 and drills. Add a comment	0mi, 40:46 Cross - Stretching Stretch Class. Add a comment 1.1mi, 1:03:47 Swim - Pool Drills Add a comment 3.1mi, 1:00:23 Walk - General Split Summary === 1) 1mi - 18:40(18:40/mi) 106/137bpm [1979b/mi] 128cal 61/64rpm 3.21/0mph 2) 1mi - 19:16(19:16/mi) 105/118bpm [2024b/mi] 132cal 61/64rpm 3.11/0mph 3) 1mi - 19:46(19:46/mi) 106/120bpm [2096b/mi] 130cal 59/63rpm 3.04/0mph 4) 0.13mi - 2:40(19:46/mi) 107/113bpm [2116b/mi] 16cal 60/63rpm 3.03/0mph Add a comment
Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3
0.3mi, 43:51 Cross - Circuits Conditioning class. 8-10 reps of each x 2. Increased weights. Add a comment 4.1mi, 1:53:29 Walk - General Split Summary === 1) 1mi - 44:49(44:49/mi) 89/129bpm [3989b/mi] 185cal 58/63rpm 1.34/0mph 2) 1mi - 21:52(21:52/mi) 96/112bpm [2099b/mi] 139cal 61/115rpm 2.74/0mph 3) 1mi - 21:03(21:03/mi) 97/109bpm [2042b/mi] 138cal 60/66rpm 2.85/0mph 4) 1mi - 23:56(23:56/mi) 95/109bpm [2273b/mi] 138cal 60/65rpm 2.51/0mph 5) 0.09mi - 1:50(20:05/mi) 102/106bpm [2049b/mi] 13cal 59/60rpm 2.99/0mph Add a comment	0.8mi, 1:01:13 Cross - Other Split Summary === 1) 0.83mi - 1:01:13(1:13:49/mi) 101/148bpm [7456b/mi] 231cal 60/87rpm 0.81/0mph Add a comment 3.2mi, 1:00:25 Walk - General Split Summary === 1) 1mi - 20:03(20:03/mi) 101/114bpm [2025b/mi] 132cal 61/65rpm 2.99/0mph 2) 1mi - 18:24(18:24/mi) 107/124bpm [1970b/mi] 126cal 61/64rpm 3.26/0mph 3) 1mi - 18:35(18:35/mi) 105/119bpm [1952b/mi] 132cal 62/66rpm 3.23/0mph 4) 0.19mi - 3:22(17:46/mi) 105/108bpm [1865b/mi] 23cal 63/65rpm 3.38/0mph Add a comment	1.1mi, 1:04:14 Swim - Pool Drills Add a comment 3.4mi, 59:32 Walk - General Split Summary === 1) 1mi - 17:44(17:44/mi) 97/113bpm [1720b/mi] 126cal 63/67rpm 3.38/0mph 2) 1mi - 17:06(17:06/mi) 103/109bpm [1762b/mi] 122cal 64/68rpm 3.51/0mph 3) 1mi - 17:08(17:08/mi) 108/123bpm [1850b/mi] 128cal 64/69rpm 3.5/0mph 4) 0.44mi - 7:34(17:12/mi) 106/112bpm [1823b/mi] 55cal 65/69rpm 3.49/0mph Add a comment 0.9mi, 1:17:51 Cross - Circuits Conditioning Class. Good effort today, enjoyed it. Hard work. Add a comment	3.5mi, 1:06:12 Walk - General Split Summary === 1) 1mi - 17:57(17:57/mi) 102/123bpm [1830b/mi] 129cal 63/66rpm 3.34/0mph 2) 1mi - 18:02(18:02/mi) 107/118bpm [1929b/mi] 125cal 63/66rpm 3.33/0mph 3) 1mi - 21:08(21:08/mi) 106/123bpm [2240b/mi] 135cal 63/88rpm 2.84/0mph 4) 0.51mi - 9:05(17:52/mi) 104/110bpm [1857b/mi] 64cal 63/69rpm 3.36/0mph Add a comment	3.4mi, 59:59 Walk - General Split Summary === 1) 1mi - 17:59(17:59/mi) 105/133bpm [1888b/mi] 130cal 64/71rpm 3.34/0mph 2) 1mi - 17:34(17:34/mi) 108/116bpm [1897b/mi] 127cal 63/66rpm 3.42/0mph 3) 1mi - 17:34(17:34/mi) 113/126bpm [1984b/mi] 130cal 63/67rpm 3.42/0mph 4) 0.39mi - 6:53(17:34/mi) 112/126bpm [1968b/mi] 51cal 64/68rpm 3.41/0mph Add a comment	-	-

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