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Ocelot Spleens
M60 Cheshire

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STATUS Whistle

Stockport Harriers & AC

About Me
Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021! Show More...

About Me

Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021!

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Getting back to where I was before cancer treatment.

Recent Blogs
Which Photo?	10th Dec
Explore. Re-use. Re-cycle.	9th Dec
Great Things....	8th Dec
Ian Wright's New Coat	7th Dec
Bad Start	6th Dec

My parkrun
Zastron Commons parkrun

Recent Training
11th Dec	General	3.4mi	36:58
11th Dec	General	3mi	57:24
10th Dec	Strength	0mi	1:00:00
10th Dec	General	4.3mi	1:27:44
10th Dec	General	1.8mi	32:58

12 Month Benchmarks	Run	Bike
Mile	9:19	4:25
5k	30:27	14:37
5mi	56:16	23:41

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 750 Run 1200 Swim 1 Walk 2000

Recent Threads
Christmas at Halfords: a festive deathmatch (23-12)
Whamageddon 2023
Porridge?
Baking thread
SuperDeath X
Dinner tonight shall be...

Buddies (23)

Followers (45)

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	2				6:33 62.74				6:34 65.12										6:33 6:33/mi	65.12
2mi	1										13:50 67.28								13:50 6:55/mi	67.28
5km	91				22:01 65.02		22:32 64.49	21:01 70.19	21:31 68.56	21:14 70.55	21:56 68.31	21:53 69.53	21:47 70.40	22:35 67.91	26:50 57.61	29:38 52.58	30:34 51.81	30:11 52.90	21:01 6:46/mi	70.55
4mi	3										29:48 65.34	28:59 68.28		28:16 70.58					28:16 7:04/mi	70.58
5mi	19			39:53 58.46	38:00 61.84	37:48 62.67	35:52 66.05	36:22 65.67	35:58 66.94		37:31 65.24	39:12 62.96	37:07 67.06	38:57 64.44					35:52 7:10/mi	67.06
5.5mi	2					47:14 54.83	48:43 53.59												47:14 8:35/mi	54.83
5.8mi	1					46:22 59.43													46:22 8:00/mi	59.43
10km	45		48:24 59.57	48:22 59.76	46:19 63.27	45:20 64.64	44:25 67.07	44:05 67.58	44:34 67.41	45:04 67.23	44:33 68.59	45:46 67.34	44:57 69.77	44:24 70.63					44:05 7:06/mi	70.63
10mi	6							1:16:44 64.18	1:19:44 62.29		1:16:37 65.97	1:15:20 67.69	1:14:35 68.98						1:14:35 7:28/mi	68.98
13.1mi	21	2:02:26 50.58	1:56:24 53.64	1:48:26 58.06	1:44:41 60.65	1:46:33 59.59	1:39:09 65.14	1:39:12 65.11	1:49:45 59.36	1:39:42 65.92	1:44:30 63.44	1:43:19 64.74	1:43:24 65.28	1:39:04 68.75					1:39:04 7:34/mi	68.75
20mi	1					2:58:49 55.93													2:58:49 8:56/mi	55.93
26.2mi	2				4:16:54 51.61	4:14:04 52.63													4:14:04 9:42/mi	52.63

2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	30:11	52.59	5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup SB	30:34	51.48	5km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup	34:11	45.64	5km
14 Feb	Mob Match SHAC v Chorlton	31:45	48.73	5km
25 Jan	Mob Match SHAC v Buxton AC	29:54	51.74	5km
17 Jan	Mob Match SHAC v Chorlton Runners SB	29:38	52.21	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	39:56	38.74	5km
7 Jul	Mob Match SHAC v East London Runners	31:59	47.97	5km
23 Jun	Mob Match SHAC v Warrington SB	26:50	57.17	5km
9 May	Fake parkrun	29:01	52.87	5km
25 Apr	Fake parkrun	27:44	55.32	5km
11 Apr	Fake parkrun	28:28	53.89	5km
4 Apr	Fake parkrun	28:16	54.27	5km
2019		Result	WAVA	Distance
11 Jul	Sale Sizzler (2)	22:38	67.22	5km
9 Jul	Helen Fraser Memorial Club Handicap	43:34	56.97	5mi
27 Jun	Sale Sizzler (1) SB	22:35	67.37	5km
22 Jun	Marple parkrun	23:24	65.02	5km
19 Jun	Offerton 5	41:20	60.05	5mi
16 Jun	Marple Carnival 10K	48:18	64.22	10km
11 May	Marple parkrun	22:37	67.27	5km
2 May	Buxworth 5 SB	38:57	63.72	5mi
20 Apr	Queen Elizabeth parkrun	23:23	65.06	5km
14 Apr	Tatton 10k - April	44:24	69.86	10km
3 Apr	marple runners 4mtt PB	28:16	69.85	4mi
10 Mar	Trafford 10K SB	44:24	69.86	10km
2 Mar	Marple parkrun	22:47	66.78	5km
23 Feb	Marple parkrun	23:09	65.72	5km
17 Feb	Stockport Trail Half Marathon PB	1:39:04	68.58	13.1mi
5 Jan	Marple parkrun	23:21	65.16	5km
2018		Result	WAVA	Distance
9 Dec	Stockport 10 PB	1:14:35	68.81	10mi
4 Nov	Mornington Chasers Regent's Park 10K SB	44:57	69.01	10km
6 Oct	Marple parkrun	22:54	66.44	5km
29 Sep	The Doctor K Cup	22:24	67.92	5km
22 Sep	Hyde parkrun	22:52	66.53	5km
15 Sep	Queen Elizabeth parkrun	24:45	61.47	5km
2 Sep	Trafford 10K	45:46	67.78	10km
16 Aug	Sale Sizzler (4)	21:47	69.84	5km
14 Aug	Helen Fraser Memorial Trail Race	42:44	58.08	5mi
21 Jul	Marple parkrun	23:23	65.06	5km
19 Jul	Sale Sizzler (2) SB	21:47	69.84	5km
14 Jul	Northala Fields parkrun	22:49	66.13	5km
5 Jul	Sale Sizzler (1)	21:55	68.85	5km
20 Jun	Offerton 10K	47:20	64.96	10km
17 Jun	Marple Carnival 10K	48:12	63.79	10km
12 May	Northala Fields parkrun	22:15	67.82	5km
9 May	Mad Hatters 5 Mile MT	39:09	62.85	5mi
3 May	Buxworth 5	40:04	61.41	5mi
22 Apr	Kinder Downfall Fell Race	1:51:25	48.53	10.6mi
11 Feb	Stockport Trail Half Marathon SB	1:43:24	65.11	13.1mi
27 Jan	Marple parkrun	24:41	61.13	5km
7 Jan	Hit The Trail SB	37:07	66.29	5mi
2017		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:02:51	54.14	11km
9 Dec	Marple parkrun	24:43	61.05	5km
3 Dec	Stockport 10 SB	1:15:20	67.51	10mi
25 Nov	Marple parkrun	24:17	62.14	5km
18 Nov	Northala Fields parkrun	22:44	66.37	5km
7 Oct	Marple parkrun	25:38	58.87	5km
17 Sep	Big Stockport 10k	46:12	66.55	10km
13 Sep	marple runners 4mtt SB	28:59	67.55	4mi
2 Sep	Bramhall parkrun	23:24	64.48	5km
17 Aug	Sale 5k Sizzler (4) SB	21:53	68.95	5km
3 Aug	Sale 5k Sizzler (3)	21:54	68.90	5km
20 Jul	Sale 5k Sizzler (2)	22:11	68.02	5km
1 Jul	Northala Fields parkrun	22:10	67.52	5km
21 Jun	Offerton 10K	49:32	61.54	10km
14 Jun	The Bill Fox Round the Resers Race SB	39:12	62.24	5mi
10 May	Mad Hatters 5 Mile MT	41:30	58.79	5mi
6 May	Northala fields parkrun #153	23:09	64.65	5km
29 Apr	Northala fields parkrun	22:41	65.98	5km
22 Apr	northala fields parkrun	22:44	65.83	5km
19 Mar	Wilmslow Half Marathon SB	1:43:19	64.58	13.1mi
5 Mar	Trafford 10K SB	45:46	66.60	10km
26 Feb	Stockport Trail Half Marathon	1:46:56	62.40	13.1mi
18 Feb	Marple Parkrun #249	23:43	63.10	5km
4 Feb	Marple parkrun	24:13	61.80	5km
21 Jan	Marple parkrun	23:48	62.88	5km
1 Jan	Marple parkrun	24:13	61.80	5km
2016		Result	WAVA	Distance
24 Dec	Marple parkrun	24:27	61.21	5km
4 Dec	Stockport 10 SB	1:16:37	65.80	10mi
12 Nov	Cheshire 10k	45:34	66.89	10km
22 Oct	Marple parkrun	23:13	64.46	5km
5 Oct	Marple Runners 2M TT PB	13:50	68.00	2mi
1 Oct	Marple parkrun	23:01	65.02	5km
3 Sep	Marple 10k 'Trail' Run	51:02	59.73	10km
27 Aug	Marple parkrun	23:50	62.80	5km
30 Jul	Marple parkrun	24:26	61.25	5km
28 Jul	Sale Sizzler 3	22:06	67.72	5km
14 Jul	Sale Sizzler 2 SB	21:56	67.68	5km
6 Jul	Marple Runners Race SB	29:48	64.60	4mi
3 Jul	Run the Alderley ByPass 5 Mile SB	37:31	64.48	5mi
30 Jun	Sale Sizzler 1	22:08	67.07	5km
28 May	Marple parkrun	23:01	64.50	5km
21 May	Marple parkrun	23:31	63.13	5km
14 May	Marple parkrun	23:18	63.71	5km
3 Apr	Wilmslow Half Marathon SB	1:44:30	63.28	13.1mi
13 Mar	Trafford 10K SB	44:33	67.83	10km
28 Feb	Stockport Trail Half Marathon	1:48:18	61.06	13.1mi
2015		Result	WAVA	Distance
31 Oct	Marple parkrun	22:43	65.35	5km
24 Oct	Marple parkrun	22:53	64.87	5km
29 Aug	Marple Park Run	22:16	66.67	5km
22 Aug	Marple Park Run	22:59	64.59	5km
6 Aug	Sale 5k Sizzler (4) SB	21:14	69.91	5km
23 Jul	Sale 5k Sizzler (3)	21:20	69.59	5km
11 Jul	Burnage Park Run	23:06	63.75	5km
9 Jul	Sale 5k Sizzler (2)	21:52	67.34	5km
1 Jul	Offerton 10Km Park Race	51:43	57.94	10km
27 Jun	Burnage Park Run	23:09	63.61	5km
25 Jun	Sale 5k Sizzler (1)	21:53	67.29	5km
17 May	Chester Half Marathon SB	1:39:42	65.74	13.1mi
26 Apr	Bolton 10K	46:33	64.37	10km
18 Apr	Burnage Park Run	23:05	63.80	5km
14 Mar	Burnage Park Run	23:11	63.52	5km
28 Feb	Burnage Park Run	23:21	63.07	5km
22 Feb	Bourton 10k SB	45:04	66.48	10km
14 Feb	Burnage Park Run	24:24	60.35	5km
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five	43:36	55.02	5mi
7 Dec	Stockport 10	1:19:54	62.00	10mi
2 Nov	Tewkesbury Guy Fawkes 5	36:55	64.98	5mi
21 Sep	Cotswold Classic SB	1:19:44	62.13	10mi
19 Jul	Bourton 1 Mile Road Race SB	6:34	65.89	1mi
17 Jun	White Horse 5k Road Race	21:49	66.96	5km
14 Jun	Burnage Park Run	23:26	62.34	5km
20 May	White Horse 5k SB	21:31	67.90	5km
18 May	Great Manchester Run	46:57	63.28	10km
27 Apr	Highworth 5 SB	35:58	66.15	5mi
5 Apr	Burnage Park Run	23:31	62.12	5km
30 Mar	Hogweed Hilly Half SB	1:49:45	59.21	13.1mi
8 Mar	Burnage Park Run	23:47	61.43	5km
23 Feb	Bourton 10k SB	44:34	66.66	10km
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:16:44	64.00	10mi
19 Oct	Burnage Park Run	23:01	63.47	5km
13 Oct	BUGATTI 10K	46:14	64.26	10km
6 Oct	Cricklade 10k	45:18	65.58	10km
20 Aug	White Horse 5k PB	21:01	69.51	5km
8 Jul	Frampton 10k	45:36	64.61	10km
10 Jun	Westonbirt 10k	44:10	66.70	10km
2 Jun	Fairford 10k	44:43	65.88	10km
21 May	White Horse 5k	21:06	68.69	5km
14 Apr	Highworth 5m SB	36:22	64.88	5mi
17 Mar	Liverpool Half Marathon SB	1:39:12	64.94	13.1mi
9 Mar	Burnage Park Run	23:06	62.74	5km
24 Feb	Bourton 10k PB	44:05	66.83	10km
9 Feb	Burnage parkrun	22:48	63.57	5km
2012		Result	WAVA	Distance
21 Oct	Stroud Half Marathon SB	1:39:09	64.97	13.1mi
7 Oct	Cricklade 10k SB	44:25	66.33	10km
23 Sep	Cirencester 10k	45:23	64.92	10km
9 Jul	Frampton 10k	45:38	64.02	10km
27 Jun	Back In a Flash 5K race 2	22:47	63.12	5km
11 Jun	Westonbirt 10k	45:54	63.65	10km
30 May	Back In a Flash 5K race 1 SB	22:32	63.82	5km
29 Apr	Highworth 5m PB	35:52	65.25	5mi
1 Apr	Forest of Dean Trails Half Marathon	1:43:32	61.68	13.1mi
26 Feb	Bourton 10k	45:18	64.50	10km
5 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) SB	48:43	52.96	5.5mi
2011		Result	WAVA	Distance
6 Nov	Tewkesbury AC Guy Fawkes 5 SB	37:48	61.91	5mi
23 Oct	Stroud Half Marathon	1:48:41	58.76	13.1mi
25 Sep	Cirencester 10k	47:30	61.51	10km
11 Sep	Chippenham Half Marathon	1:49:01	58.58	13.1mi
6 Aug	Cranham Boundary Chase PB	46:22	58.75	5.8mi
3 Aug	Bugatti 10k	49:30	59.02	10km
10 Jul	Evesham Vale 10K	47:40	60.79	10km
16 May	Berkeley 10K	46:03	62.92	10km
17 Apr	London Marathon PB	4:14:04	52.26	26.2mi
10 Apr	Highworth 5m	41:04	56.52	5mi
27 Mar	Forest of Dean Trails Half Marathon SB	1:46:33	59.43	13.1mi
13 Mar	Gloucester 20 PB	2:58:49	55.68	20mi
27 Feb	Bourton 10k SB	45:20	63.92	10km
6 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) PB	47:14	54.18	5.5mi
2010		Result	WAVA	Distance
24 Oct	Stroud Half Marathon SB	1:44:41	60.49	13.1mi
10 Oct	Swindon Half Marathon	1:45:08	60.23	13.1mi
26 Sep	Cirencester 10k SB	46:19	62.56	10km
4 Aug	10k Buggatti Beer Race	48:24	59.87	10km
25 Jul	Mob Match, Ciren Ac v Bourton RR SB	38:00	61.08	5mi
12 Jul	Frampton 10K	46:57	61.21	10km
19 Jun	Swindon Parkrun SB	22:01	64.31	5km
23 May	Edinburgh Marathon SB	4:16:54	51.24	26.2mi
8 May	Swindon parkrun 10	22:15	63.63	5km
17 Apr	Swindon parkrun	22:22	63.30	5km
3 Apr	Swindon parkrun	22:30	62.93	5km
20 Mar	Swindon parkrun	23:18	60.76	5km
19 Mar	Swindon Sport Relief Mile PB	6:33	63.55	1mi
13 Mar	Swindon parkrun	22:39	62.51	5km
7 Mar	Bath Half	1:47:13	58.56	13.1mi
7 Feb	Longleat 10k	48:46	58.93	10km
2009		Result	WAVA	Distance
13 Dec	Andy Reading Memorial 10k	48:38	59.09	10km
11 Oct	Swindon Half Marathon SB	1:48:26	57.90	13.1mi
4 Oct	Badminton Horseless Trial SB	39:53	57.73	5mi
27 Sep	Cirencester 10k	48:41	59.03	10km
5 Aug	The Bugatti Beer Race	50:13	57.23	10km
13 Jul	Frampton 10k	48:44	58.50	10km
8 Jun	The Westonbirt National Arboretum 10k SB	48:22	58.94	10km
15 Mar	Bath Half	1:53:24	54.91	13.1mi
2008		Result	WAVA	Distance
14 Dec	Andy Reading Memorial 10K SB	48:24	58.90	10km
12 Oct	Swindon Half Marathon SB	1:56:24	53.49	13.1mi
28 Sep	Cirencester Park 10k	50:28	56.49	10km
2007		Result	WAVA	Distance
14 Oct	Swindon Half Marathon SB	2:02:26	50.43	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
2023	137	128	158	158	165	124	181	170	193	150	145	49	1758
2023	73	61	79	76	79	79	40	65	49	77	72	24	775
2023	13	52	20	10	29	0	0	21	22	0	0	10	177
2022	154	119	136	145	195	169	150	148	149	166	142	149	1822
2022	71	70	84	83	38	74	80	81	58	70	82	78	870
2022	0	44	39	61	11	20	42	30	42	15	33	41	379
2021	129	104	132	188	185	149	76	130	216	147	128	124	1709
2021	74	68	88	65	72	51	7	18	18	56	65	72	655
2021	0	0	0	0	2	17	0	0	0	0	0	0	19
2020	125	113	138	71	103	155	126	175	212	140	155	127	1641
2020	49	80	63	73	107	91	117	46	0	17	49	68	761
2020	34	0	0	0	0	0	0	17	70	119	30	35	305
2019	88	96	114	88	93	104	89	72	154	146	118	134	1297
2019	156	142	139	140	163	118	129	92	61	45	73	108	1366
2019	0	7	0	0	0	0	15	16	0	0	0	0	38
2018	85	57	81	79	61	77	44	97	170	117	117	85	1070
2018	128	117	127	109	153	121	143	125	100	144	127	131	1526
2018	0	0	0	0	0	0	0	0	0	0	0	9	9
2017	45	49	83	58	78	69	129	45	139	50	65	62	872
2017	105	123	104	111	128	116	105	132	75	109	132	133	1372
2017	0	0	0	0	0	0	0	0	0	62	0	14	76
2016	79	27	56	51	63	92	55	49	91	53	55	52	722
2016	133	128	114	119	146	78	127	126	100	140	136	115	1462
2016	0	0	0	0	10	0	0	0	16	0	0	0	26
2015	35	39	64	76	86	151	84	45	81	42	35	59	798
2015	136	127	134	135	133	100	140	119	100	132	122	100	1477
2015	14	0	0	12	0	0	0	0	12	0	0	0	39
2014	31	49	52	37	67	48	51	85	62	39	71	35	627
2014	142	91	133	136	131	133	110	128	146	133	71	128	1482
2014	0	0	0	15	0	13	23	10	18	9	0	11	99
2013	45	52	34	37	56	46	50	54	143	15	28	22	583
2013	148	117	119	140	118	125	131	106	87	129	130	149	1499
2013	0	4	0	2	0	36	30	28	0	0	0	0	100
2012	47	68	52	55	38	16	45	14	92	22	21	37	508
2012	150	128	126	129	121	102	121	122	82	138	116	128	1464
2012	68	0	11	29	15	41	21	25	0	0	11	0	221
2011	6	2	23	25	54	91	20	9	17	63	59	56	425
2011	164	134	149	104	92	52	106	120	117	101	109	123	1372
2011	0	0	0	18	9	27	45	82	18	9	22	62	294
2010	5	5	21	7	12	0	0	9	0	8	30	17	112
2010	106	100	122	143	123	106	100	100	100	98	90	133	1321
2010	0	0	13	0	10	31	9	101	50	0	24	0	238
2009	0	0	37	9	7	7	0	0	0	7	0	17	85
2009	81	83	53	55	61	39	66	78	66	67	40	74	763
2009	0	0	0	23	38	12	24	47	0	0	0	0	144

Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20
0.4mi, 4:00 Run - General Split Summary === 1) 0.36mi - 4:00(11:00/mi) 109/123bpm [1199b/mi] 28cal 80/83rpm 5.45/0mph Add a comment 4.9mi, 59:34 Run - Intervals 3 sets of:- 90/90-3mins/90-90/2 mins Recoveries were walking Split Summary === 1) 1mi - 10:50(10:50/mi) 115/136bpm [1246b/mi] 84cal 79/83rpm 5.54/0mph 2) 0.1mi - 1:42(16:46/mi) 106/114bpm [1777b/mi] 10cal 60/85rpm 3.58/0mph 3) 0.5mi - 5:17(10:33/mi) 103/111bpm [1086b/mi] 27cal 80/82rpm 5.69/0mph 4) 0.13mi - 2:02(15:24/mi) 95/111bpm [1463b/mi] 11cal 63/81rpm 3.9/0mph 5) 0.47mi - 7:40(16:18/mi) 92/109bpm [1499b/mi] 44cal 60/105rpm 3.68/0mph 6) 0.18mi - 1:31(8:39/mi) 109/116bpm [944b/mi] 8cal 80/85rpm 6.93/0mph 7) 0.05mi - 1:00(20:33/mi) 107/114bpm [2199b/mi] 6cal 59/83rpm 2.92/0mph 8) 0.02mi - 29(31:46/mi) 101/112bpm [3209b/mi] 2cal 55/59rpm 1.89/0mph 9) 0.32mi - 3:00(9:15/mi) 110/118bpm [1017b/mi] 17cal 81/83rpm 6.49/0mph 10) 0.08mi - 1:31(18:40/mi) 106/117bpm [1978b/mi] 10cal 58/82rpm 3.22/0mph 11) 0.18mi - 1:30(8:32/mi) 106/119bpm [904b/mi] 7cal 81/84rpm 7.04/0mph 12) 0.07mi - 1:30(21:00/mi) 105/118bpm [2205b/mi] 8cal 57/82rpm 2.86/0mph 13) 0.17mi - 1:30(8:51/mi) 106/120bpm [939b/mi] 7cal 80/85rpm 6.77/0mph 14) 0.07mi - 1:32(21:06/mi) 102/115bpm [2152b/mi] 8cal 57/82rpm 2.85/0mph 15) 0.33mi - 2:58(9:02/mi) 110/119bpm [994b/mi] 16cal 81/84rpm 6.64/0mph 16) 0.08mi - 1:31(20:04/mi) 104/117bpm [2086b/mi] 8cal 58/82rpm 2.99/0mph 17) 0.17mi - 1:29(8:45/mi) 106/121bpm [927b/mi] 7cal 80/84rpm 6.86/0mph 18) 0.1mi - 2:00(20:11/mi) 104/113bpm [2098b/mi] 10cal 57/83rpm 2.97/0mph 19) 0.34mi - 3:01(8:51/mi) 111/123bpm [983b/mi] 16cal 81/83rpm 6.78/0mph 20) 0.07mi - 1:30(19:59/mi) 109/122bpm [2179b/mi] 7cal 57/82rpm 3/0mph 21) 0.17mi - 1:30(8:35/mi) 109/123bpm [936b/mi] 7cal 81/85rpm 6.98/0mph 22) 0.07mi - 1:30(20:10/mi) 109/120bpm [2198b/mi] 7cal 54/83rpm 2.98/0mph 23) 0.27mi - 3:03(11:15/mi) 109/123bpm [1226b/mi] 19cal 80/82rpm 5.33/0mph Add a comment 2.7mi, 53:54 Walk - General Split Summary === 1) 1mi - 19:30(19:30/mi) 84/101bpm [1637b/mi] 108cal 53/60rpm 3.08/0mph 2) 1mi - 20:49(20:49/mi) 91/107bpm [1894b/mi] 116cal 52/59rpm 2.88/0mph 3) 0.71mi - 13:36(19:14/mi) 94/101bpm [1808b/mi] 78cal 52/56rpm 3.12/0mph Add a comment	0mi, 30:00 Cross - Strength 90 calf raise, squats, lunges s t dips Add a comment 3mi, 32:35 Run - General Split Summary === 1) 1mi - 11:12(11:12/mi) 117/142bpm [1310b/mi] 87cal 80/84rpm 5.36/0mph 2) 0.08mi - 1:29(17:59/mi) 109/115bpm [1960b/mi] 10cal 58/81rpm 3.34/0mph 3) 1mi - 10:12(10:12/mi) 111/131bpm [1133b/mi] 62cal 80/83rpm 5.88/0mph 4) 0.09mi - 1:26(16:47/mi) 102/118bpm [1712b/mi] 9cal 58/81rpm 3.57/0mph 5) 0.84mi - 8:15(9:52/mi) 110/122bpm [1086b/mi] 47cal 80/83rpm 6.08/0mph Add a comment 2.3mi, 44:59 Walk - General Split Summary === 1) 1mi - 19:21(19:21/mi) 104/115bpm [2012b/mi] 112cal 53/79rpm 3.1/0mph 2) 1mi - 20:18(20:18/mi) 90/99bpm [1827b/mi] 113cal 51/55rpm 2.95/0mph 3) 0.28mi - 5:21(19:24/mi) 84/90bpm [1630b/mi] 29cal 52/53rpm 3.09/0mph Add a comment	0mi, 15:00 Cross - Strength 75 calf raise, lunges, squats Add a comment 0.5mi, 10:30 Walk - General Split Summary === 1) 0.5mi - 10:30(21:01/mi) 103/144bpm [2165b/mi] 54cal 50/53rpm 2.85/0mph Add a comment 0.7mi, 14:48 Walk - General Split Summary === 1) 0.69mi - 14:48(21:20/mi) 102/111bpm [2176b/mi] 79cal 52/60rpm 2.81/0mph Add a comment 0.9mi, 19:55 Walk - General Split Summary === 1) 0.88mi - 19:55(22:44/mi) 91/107bpm [2069b/mi] 96cal 51/60rpm 2.64/0mph Add a comment 1.6mi, 34:38 Walk - General Split Summary === 1) 1mi - 21:44(21:44/mi) 106/153bpm [2304b/mi] 120cal 51/60rpm 2.76/0mph 2) 0.61mi - 12:54(20:59/mi) 101/125bpm [2120b/mi] 67cal 51/54rpm 2.86/0mph Add a comment 6mi, 2:09:59 Walk - General Split Summary === 1) 1mi - 20:59(20:59/mi) 84/112bpm [1762b/mi] 108cal 52/80rpm 2.86/0mph 2) 1mi - 20:24(20:24/mi) 76/103bpm [1550b/mi] 112cal 52/59rpm 2.94/0mph 3) 1mi - 21:58(21:58/mi) 92/142bpm [2021b/mi] 113cal 52/60rpm 2.73/0mph 4) 1mi - 21:02(21:02/mi) 95/107bpm [1999b/mi] 116cal 52/59rpm 2.85/0mph 5) 1mi - 21:39(21:39/mi) 100/112bpm [2165b/mi] 120cal 52/59rpm 2.77/0mph 6) 1mi - 23:57(24:01/mi) 102/111bpm [2449b/mi] 110cal 51/60rpm 2.5/0mph Add a comment	0.4mi, 8:48 Walk - General Split Summary === 1) 0.37mi - 8:48(23:45/mi) 113/135bpm [2685b/mi] 52cal 51/59rpm 2.53/0mph Add a comment 2.2mi, 50:33 Walk - General Split Summary === 1) 2.17mi - 50:33(23:17/mi) 120/159bpm [2795b/mi] 275cal 53/103rpm 2.58/0mph Add a comment 2mi, 57:32 Walk - General Split Summary === 1) 1mi - 32:31(32:31/mi) 74/98bpm [2407b/mi] 117cal 55/103rpm 1.85/0mph 2) 0.95mi - 25:01(26:23/mi) 92/114bpm [2428b/mi] 119cal 50/79rpm 2.27/0mph Add a comment 1.8mi, 36:52 Walk - General Split Summary === 1) 1mi - 20:07(20:07/mi) 87/103bpm [1750b/mi] 106cal 52/60rpm 2.98/0mph 2) 0.82mi - 16:45(20:21/mi) 74/89bpm [1506b/mi] 91cal 52/61rpm 2.95/0mph Add a comment 3.2mi, 1:36:55 Walk - General Split Summary === 1) 1mi - 34:58(34:58/mi) 84/115bpm [2937b/mi] 135cal 52/74rpm 1.72/0mph 2) 1mi - 28:48(28:48/mi) 81/102bpm [2333b/mi] 119cal 50/72rpm 2.08/0mph 3) 1mi - 28:53(28:53/mi) 92/131bpm [2657b/mi] 127cal 50/79rpm 2.08/0mph 4) 0.16mi - 4:17(26:45/mi) 95/105bpm [2541b/mi] 17cal 51/71rpm 2.24/0mph Add a comment 0.6mi, 12:09 Walk - General Split Summary === 1) 0.6mi - 12:09(20:07/mi) 92/112bpm [1851b/mi] 67cal 52/59rpm 2.98/0mph Add a comment 0mi, 35:00 Cross - Strength 120 squats, calf raise, 90 lunges 250 sit ups Add a comment	0.3mi, 7:19 Walk - General Split Summary === 1) 0.34mi - 7:19(21:49/mi) 104/134bpm [2269b/mi] 39cal 50/59rpm 2.75/0mph Add a comment 0.6mi, 15:09 Cross - Other Split Summary === 1) 0.56mi - 15:09(26:54/mi) 97/121bpm [2609b/mi] 76cal 53/85rpm 2.23/0mph Add a comment 0mi, 30:00 Cross - Strength 250 sit ups, 60 calf raise, 80 press ups, 60 bicep curls Add a comment 6.9mi, 2:39:06 Walk - Hiking Split Summary === 1) 1mi - 20:40(20:40/mi) 72/101bpm [1488b/mi] 115cal 52/56rpm 2.9/0mph 2) 1mi - 24:26(24:26/mi) 71/89bpm [1735b/mi] 112cal 51/62rpm 2.46/0mph 3) 1mi - 23:30(23:30/mi) 86/105bpm [2021b/mi] 130cal 51/61rpm 2.55/0mph 4) 1mi - 26:34(26:34/mi) 99/146bpm [2630b/mi] 137cal 50/63rpm 2.26/0mph 5) 1mi - 22:52(22:52/mi) 82/136bpm [1874b/mi] 105cal 52/109rpm 2.62/0mph 6) 1mi - 22:34(22:34/mi) 76/91bpm [1715b/mi] 98cal 53/71rpm 2.66/0mph 7) 0.89mi - 18:30(20:42/mi) 82/100bpm [1697b/mi] 96cal 52/59rpm 2.9/0mph Add a comment	1.9mi, 21:42 Run - Easy Split Summary === 1) 1mi - 11:27(11:27/mi) 140/158bpm [1602b/mi] 110cal 79/82rpm 5.24/0mph 2) 0.07mi - 1:11(18:06/mi) 108/123bpm [1954b/mi] 8cal 58/80rpm 3.32/0mph 3) 0.88mi - 9:04(10:19/mi) 108/143bpm [1114b/mi] 43cal 80/112rpm 5.82/0mph Add a comment 0.4mi, 9:53 Walk - General Split Summary === 1) 0.43mi - 9:53(22:49/mi) 76/100bpm [1734b/mi] 48cal 51/59rpm 2.63/0mph Add a comment 0.8mi, 19:01 Walk - General Split Summary === 1) 0.84mi - 19:01(22:33/mi) 99/150bpm [2232b/mi] 102cal 51/104rpm 2.66/0mph Add a comment	2.6mi, 2:04:23 Walk - General Split Summary === 1) 1mi - 20:03(20:03/mi) 95/123bpm [1904b/mi] 114cal 51/54rpm 2.99/0mph 2) 1mi - 54:38(54:38/mi) 100/143bpm [5464b/mi] 232cal 52/74rpm 1.1/0mph 3) 0.6mi - 49:42(1:22:56/mi) 97/121bpm [8045b/mi] 173cal 62/117rpm 0.72/0mph Add a comment 0.4mi, 7:41 Walk - General Split Summary === 1) 0.38mi - 7:41(20:02/mi) 74/80bpm [1483b/mi] 38cal 52/80rpm 3/0mph Add a comment 0mi, 45:00 Cross - Strength 75, calf raise, lunges, s t dips, squats, press ups Add a comment 3.1mi, 33:38 Run - Easy Split Summary === 1) 1mi - 11:18(11:18/mi) 134/147bpm [1514b/mi] 105cal 80/82rpm 5.31/0mph 2) 0.07mi - 1:16(18:53/mi) 127/142bpm [2398b/mi] 10cal 58/80rpm 3.18/0mph 3) 1mi - 10:13(10:13/mi) 125/152bpm [1278b/mi] 76cal 80/82rpm 5.87/0mph 4) 0.08mi - 1:24(17:21/mi) 98/114bpm [1700b/mi] 9cal 58/80rpm 3.46/0mph 5) 0.96mi - 9:26(9:53/mi) 111/121bpm [1096b/mi] 48cal 80/84rpm 6.08/0mph Add a comment 2.4mi, 46:16 Walk - General Split Summary === 1) 1mi - 19:00(19:00/mi) 78/84bpm [1482b/mi] 104cal 52/81rpm 3.16/0mph 2) 1mi - 19:52(19:52/mi) 81/100bpm [1610b/mi] 116cal 51/55rpm 3.02/0mph 3) 0.36mi - 7:24(20:45/mi) 81/85bpm [1681b/mi] 42cal 53/61rpm 2.89/0mph Add a comment
Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27
1.2mi, 22:09 Walk - General Split Summary === 1) 1mi - 18:17(18:17/mi) 92/109bpm [1682b/mi] 118cal 55/81rpm 3.28/0mph 2) 0.22mi - 3:52(17:50/mi) 98/112bpm [1747b/mi] 25cal 54/55rpm 3.36/0mph Add a comment 0mi, 1:00:00 Cross - Strength Hip and shoulder mobility Upright row 60 Bicep curls 80 Side ext 60 Shoulder roll 60 Shoulder press 60 S t dips 60 Bent row 60 Squats 60 Mountain Climbers 90 Press ups 69 Sit ups 250 Planks 4x30s Calf Raise 60 Add a comment 3.3mi, 35:21 Run - Easy Split Summary === 1) 1mi - 11:00(11:00/mi) 120/132bpm [1320b/mi] 94cal 80/82rpm 5.45/0mph 2) 0.31mi - 3:02(9:42/mi) 110/125bpm [1067b/mi] 18cal 79/82rpm 6.18/0mph 3) 0.08mi - 1:29(17:39/mi) 96/106bpm [1694b/mi] 10cal 57/80rpm 3.4/0mph 4) 1mi - 10:03(10:03/mi) 106/115bpm [1066b/mi] 54cal 80/83rpm 5.97/0mph 5) 0.39mi - 3:57(10:01/mi) 114/119bpm [1143b/mi] 26cal 81/82rpm 5.99/0mph 6) 0.06mi - 1:11(19:32/mi) 106/115bpm [2070b/mi] 7cal 60/82rpm 3.07/0mph 7) 0.46mi - 4:38(10:03/mi) 109/118bpm [1095b/mi] 26cal 80/83rpm 5.97/0mph Add a comment 1.5mi, 28:20 Walk - General Split Summary === 1) 1.47mi - 28:20(19:17/mi) 100/117bpm [1929b/mi] 160cal 53/56rpm 3.11/0mph Add a comment	0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 60 upright row, bicep curl, bent row, s t dips, calf raise, lunges, 250 sit ups, 60 press ups, glute bridge, side ext, shoulder roll,squats, 2x45s mountain climbers Add a comment 2.4mi, 52:54 Walk - General Split Summary === 1) 1mi - 21:59(21:59/mi) 84/110bpm [1847b/mi] 110cal 51/106rpm 2.73/0mph 2) 1mi - 22:01(22:01/mi) 99/140bpm [2180b/mi] 113cal 50/59rpm 2.72/0mph 3) 0.42mi - 8:54(21:07/mi) 102/108bpm [2154b/mi] 46cal 52/61rpm 2.84/0mph Add a comment 1.7mi, 32:29 Walk - General Split Summary === 1) 1mi - 19:37(19:37/mi) 95/111bpm [1863b/mi] 116cal 52/56rpm 3.06/0mph 2) 0.66mi - 12:52(19:32/mi) 73/86bpm [1426b/mi] 70cal 53/55rpm 3.07/0mph Add a comment 1.8mi, 37:57 Walk - General Split Summary === 1) 1mi - 21:30(21:30/mi) 90/113bpm [1934b/mi] 113cal 51/58rpm 2.79/0mph 2) 0.79mi - 16:28(20:47/mi) 93/113bpm [1933b/mi] 89cal 52/57rpm 2.89/0mph Add a comment 1.6mi, 31:00 Walk - General Split Summary === 1) 1mi - 18:58(18:58/mi) 81/90bpm [1536b/mi] 105cal 52/55rpm 3.16/0mph 2) 0.64mi - 12:02(18:56/mi) 79/85bpm [1496b/mi] 67cal 54/109rpm 3.17/0mph Add a comment	0mi, 1:00:00 Cross - Strength 75 calf raise, s t dips, lunges, 60 upright row, 60 press ups 80 Bicep curls 250 sit ups 2x45s mountain climbers Add a comment 0.9mi, 17:20 Walk - General Split Summary === 1) 0.85mi - 17:20(20:28/mi) 131/159bpm [2682b/mi] 141cal 52/81rpm 2.93/0mph Add a comment 4.3mi, 46:21 Run - Easy Split Summary === 1) 1mi - 11:16(11:16/mi) 154/166bpm [1735b/mi] 122cal 79/84rpm 5.33/0mph 2) 0.07mi - 1:16(17:01/mi) 152/163bpm [2586b/mi] 13cal 58/79rpm 3.53/0mph 3) 1mi - 10:41(10:41/mi) 159/165bpm [1699b/mi] 120cal 80/83rpm 5.61/0mph 4) 0.07mi - 1:18(17:32/mi) 152/162bpm [2666b/mi] 12cal 59/80rpm 3.42/0mph 5) 1mi - 9:53(9:53/mi) 160/166bpm [1582b/mi] 115cal 80/84rpm 6.07/0mph 6) 0.04mi - 39(18:02/mi) 160/164bpm [2885b/mi] 7cal 65/82rpm 3.33/0mph 7) 0.05mi - 49(16:53/mi) 145/157bpm [2449b/mi] 7cal 56/57rpm 3.55/0mph 8) 1mi - 10:05(10:05/mi) 163/172bpm [1645b/mi] 122cal 80/84rpm 5.95/0mph 9) 0.04mi - 23(9:43/mi) 170/172bpm [1652b/mi] 4cal 81/82rpm 6.18/0mph Add a comment 0.4mi, 7:21 Walk - General Split Summary === 1) 0.38mi - 7:21(19:35/mi) 105/123bpm [2055b/mi] 43cal 53/57rpm 3.06/0mph Add a comment 2.7mi, 54:42 Walk - General Split Summary === 1) 1mi - 20:39(20:39/mi) 89/110bpm [1837b/mi] 114cal 52/58rpm 2.91/0mph 2) 1mi - 21:06(21:06/mi) 94/113bpm [1983b/mi] 112cal 51/55rpm 2.85/0mph 3) 0.67mi - 12:57(19:26/mi) 93/119bpm [1808b/mi] 70cal 52/54rpm 3.09/0mph Add a comment	0mi, 45:00 Cross - Strength 75 calf raise, press ups, s t dips, lunges 60 squats 200 sit ups Add a comment 2.4mi, 46:14 Walk - General Split Summary === 1) 1mi - 18:55(18:55/mi) 93/121bpm [1759b/mi] 114cal 53/55rpm 3.17/0mph 2) 1mi - 20:37(20:37/mi) 97/121bpm [2000b/mi] 104cal 52/57rpm 2.91/0mph 3) 0.35mi - 6:42(19:07/mi) 105/113bpm [2007b/mi] 37cal 53/55rpm 3.14/0mph Add a comment 4.1mi, 45:11 Run - Easy Add a comment 0.4mi, 6:47 Walk - General Split Summary === 1) 0.37mi - 6:47(18:26/mi) 87/87bpm [1603b/mi] 39cal 53/58rpm 3.26/0mph Add a comment 2.1mi, 40:58 Walk - General Split Summary === 1) 2.07mi - 40:58(19:47/mi) 87/87bpm [1722b/mi] 229cal 53/64rpm 3.03/0mph Add a comment	0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 75 calf raise, bicep curls, squats, press ups, s t dip, upright row 200 sit ups 3x45s mountain climbers Add a comment 3.6mi, 1:06:31 Walk - General Split Summary === 1) 1mi - 18:11(18:11/mi) 132/143bpm [2399b/mi] 131cal 53/55rpm 3.3/0mph 2) 1mi - 17:56(17:56/mi) 135/159bpm [2421b/mi] 128cal 54/57rpm 3.34/0mph 3) 1mi - 19:30(19:30/mi) 132/156bpm [2574b/mi] 126cal 53/60rpm 3.08/0mph 4) 0.59mi - 10:55(18:23/mi) 120/142bpm [2207b/mi] 68cal 53/55rpm 3.26/0mph Add a comment 2.5mi, 46:01 Walk - General Split Summary === 1) 1mi - 19:08(19:08/mi) 135/170bpm [2583b/mi] 163cal 53/58rpm 3.14/0mph 2) 1mi - 18:37(18:37/mi) 129/143bpm [2401b/mi] 132cal 53/57rpm 3.22/0mph 3) 0.45mi - 8:16(18:12/mi) 135/170bpm [2458b/mi] 63cal 54/56rpm 3.3/0mph Add a comment 1.6mi, 29:36 Walk - General Split Summary === 1) 1.62mi - 29:36(18:16/mi) 91/106bpm [1662b/mi] 176cal 54/56rpm 3.29/0mph Add a comment	0mi, 30:00 Cross - Strength 75 calf raise, squats, lunges, s t dips, press ups 250 sit ups Add a comment 0.8mi, 14:54 Walk - General Split Summary === 1) 0.77mi - 14:54(19:16/mi) 76/87bpm [1465b/mi] 87cal 54/81rpm 3.11/0mph Add a comment 4.7mi, 51:12 Run - Easy Split Summary === 1) 1mi - 10:58(10:58/mi) 138/149bpm [1515b/mi] 95cal 79/86rpm 5.47/0mph 2) 0.09mi - 1:23(15:42/mi) 131/144bpm [2056b/mi] 10cal 59/81rpm 3.82/0mph 3) 1mi - 10:33(10:33/mi) 128/162bpm [1350b/mi] 75cal 80/83rpm 5.69/0mph 4) 0.1mi - 1:42(17:43/mi) 101/112bpm [1789b/mi] 11cal 56/80rpm 3.39/0mph 5) 1mi - 10:09(10:09/mi) 110/120bpm [1116b/mi] 43cal 80/82rpm 5.91/0mph 6) 0.09mi - 1:40(18:49/mi) 97/110bpm [1825b/mi] 8cal 59/81rpm 3.19/0mph 7) 1mi - 9:43(9:43/mi) 114/147bpm [1108b/mi] 50cal 81/84rpm 6.17/0mph 8) 0.07mi - 1:24(19:11/mi) 119/147bpm [2282b/mi] 8cal 58/81rpm 3.13/0mph 9) 0.36mi - 3:40(10:13/mi) 116/125bpm [1186b/mi] 19cal 80/83rpm 5.87/0mph Add a comment 0.4mi, 7:08 Walk - General Split Summary === 1) 0.37mi - 7:08(19:20/mi) 99/124bpm [1914b/mi] 39cal 53/83rpm 3.1/0mph Add a comment 2.7mi, 52:22 Walk - General Split Summary === 1) 1mi - 19:32(19:32/mi) 92/116bpm [1797b/mi] 114cal 52/59rpm 3.07/0mph 2) 1mi - 19:26(19:26/mi) 94/108bpm [1827b/mi] 108cal 52/55rpm 3.09/0mph 3) 0.73mi - 13:24(18:17/mi) 102/124bpm [1866b/mi] 79cal 53/56rpm 3.28/0mph Add a comment	1.8mi, 36:55 Walk - General Split Summary === 1) 1mi - 20:21(20:21/mi) 76/87bpm [1547b/mi] 107cal 51/59rpm 2.95/0mph 2) 0.81mi - 16:34(20:24/mi) 73/81bpm [1489b/mi] 89cal 51/52rpm 2.94/0mph Add a comment 0.8mi, 16:29 Walk - General Split Summary === 1) 0.84mi - 16:29(19:36/mi) 81/95bpm [1587b/mi] 88cal 52/56rpm 3.06/0mph Add a comment 0mi, 1:00:00 Cross - Strength Hip and Shoulder Mobility 80 bicep curls 60 shoulder press, calf raise, squats, lunges, press ups, upright row, bent row 90 mountain climbers 250 sit ups Add a comment 3.4mi, 1:04:15 Walk - General Split Summary === 1) 1mi - 19:30(19:30/mi) 85/101bpm [1658b/mi] 114cal 52/58rpm 3.08/0mph 2) 1mi - 19:11(19:11/mi) 75/87bpm [1438b/mi] 111cal 53/56rpm 3.13/0mph 3) 1mi - 18:57(18:57/mi) 77/82bpm [1459b/mi] 108cal 53/57rpm 3.17/0mph 4) 0.36mi - 6:38(18:23/mi) 78/89bpm [1434b/mi] 43cal 53/55rpm 3.26/0mph Add a comment
Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4
0mi, 45:00 Cross - Strength 60 press ups, calf reps, squats, lunges, s t dips 250 sit ups Add a comment 0.8mi, 15:52 Walk - General Split Summary === 1) 0.82mi - 15:52(19:19/mi) 125/159bpm [2415b/mi] 111cal 54/82rpm 3.1/0mph Add a comment 5.1mi, 56:05 Run - Intervals Split Summary === 1) 1mi - 11:12(11:12/mi) 131/155bpm [1467b/mi] 98cal 79/87rpm 5.36/0mph 2) 0.08mi - 1:20(16:45/mi) 130/142bpm [2178b/mi] 11cal 60/82rpm 3.58/0mph 3) 0.51mi - 5:30(10:47/mi) 141/170bpm [1521b/mi] 49cal 80/83rpm 5.56/0mph 4) 0.09mi - 1:30(17:26/mi) 114/130bpm [1988b/mi] 9cal 57/83rpm 3.44/0mph 5) 0.21mi - 2:01(9:41/mi) 131/147bpm [1269b/mi] 16cal 80/84rpm 6.19/0mph 6) 0.08mi - 1:29(18:31/mi) 125/137bpm [2315b/mi] 9cal 59/81rpm 3.24/0mph 7) 0.64mi - 6:00(9:22/mi) 156/171bpm [1460b/mi] 61cal 81/84rpm 6.41/0mph 8) 0.09mi - 1:30(17:19/mi) 149/164bpm [2579b/mi] 13cal 59/81rpm 3.47/0mph 9) 0.48mi - 4:30(9:21/mi) 160/172bpm [1496b/mi] 47cal 81/83rpm 6.42/0mph 10) 0.11mi - 2:00(18:48/mi) 149/167bpm [2802b/mi] 16cal 58/82rpm 3.19/0mph 11) 0.21mi - 2:01(9:39/mi) 156/170bpm [1504b/mi] 20cal 81/85rpm 6.22/0mph 12) 0.08mi - 1:30(18:58/mi) 154/164bpm [2921b/mi] 13cal 59/83rpm 3.16/0mph 13) 0.73mi - 6:31(8:53/mi) 171/186bpm [1518b/mi] 76cal 81/85rpm 6.76/0mph 14) 0.08mi - 1:30(17:59/mi) 159/177bpm [2859b/mi] 15cal 61/83rpm 3.34/0mph 15) 0.44mi - 4:00(9:11/mi) 162/174bpm [1489b/mi] 43cal 82/84rpm 6.53/0mph 16) 0.08mi - 1:29(19:09/mi) 160/175bpm [3064b/mi] 14cal 56/83rpm 3.13/0mph 17) 0.17mi - 2:04(11:52/mi) 162/175bpm [1923b/mi] 22cal 79/82rpm 5.06/0mph Add a comment 0.4mi, 7:36 Walk - General Split Summary === 1) 0.38mi - 7:36(19:54/mi) 94/107bpm [1871b/mi] 40cal 54/109rpm 3.02/0mph Add a comment 3mi, 55:13 Walk - General Split Summary === 1) 1mi - 19:02(19:02/mi) 77/85bpm [1465b/mi] 114cal 53/59rpm 3.15/0mph 2) 1mi - 18:32(18:32/mi) 77/92bpm [1427b/mi] 112cal 53/58rpm 3.24/0mph 3) 0.96mi - 17:39(18:24/mi) 79/96bpm [1454b/mi] 105cal 53/55rpm 3.26/0mph Add a comment	0mi, 30:00 Cross - Strength 75 calf raise, squats, lunges, s t dips 60 press ups 250 sit ups Add a comment 3mi, 33:00 Run - Easy Split Summary === 1) 1mi - 11:02(11:02/mi) 168/184bpm [1854b/mi] 127cal 79/83rpm 5.44/0mph 2) 0.07mi - 1:16(18:47/mi) 168/177bpm [3156b/mi] 14cal 59/80rpm 3.19/0mph 3) 0.84mi - 8:48(10:29/mi) 174/184bpm [1823b/mi] 106cal 80/112rpm 5.73/0mph 4) 0.07mi - 1:21(19:07/mi) 173/187bpm [3306b/mi] 15cal 57/82rpm 3.14/0mph 5) 1mi - 10:20(10:20/mi) 181/193bpm [1870b/mi] 126cal 80/84rpm 5.81/0mph 6) 0.02mi - 13(10:20/mi) 182/184bpm [1881b/mi] 2cal 80/80rpm 5.81/0mph Add a comment 2.5mi, 47:48 Walk - General Split Summary === 1) 1mi - 19:01(19:01/mi) 104/118bpm [1978b/mi] 113cal 53/107rpm 3.15/0mph 2) 1mi - 19:23(19:23/mi) 122/136bpm [2364b/mi] 115cal 54/62rpm 3.1/0mph 3) 0.51mi - 9:24(18:27/mi) 129/149bpm [2380b/mi] 59cal 53/55rpm 3.25/0mph Add a comment	0mi, 45:00 Cross - Strength Hip and shoulder mobility 80 bicep curls 60 shoulder press, upright row, bent row, side ext, 75 calf raise, squats 250 sit ups 90 mountain climbers Add a comment 3.1mi, 34:29 Run - Easy Split Summary === 1) 1mi - 11:40(11:40/mi) 114/151bpm [1329b/mi] 87cal 79/82rpm 5.14/0mph 2) 0.07mi - 1:15(17:45/mi) 113/123bpm [2005b/mi] 10cal 59/79rpm 3.38/0mph 3) 1mi - 10:28(10:28/mi) 119/131bpm [1246b/mi] 79cal 80/83rpm 5.73/0mph 4) 0.07mi - 1:10(17:39/mi) 110/119bpm [1941b/mi] 8cal 59/81rpm 3.4/0mph 5) 0.95mi - 9:57(10:26/mi) 129/169bpm [1346b/mi] 71cal 79/87rpm 5.75/0mph Add a comment 2.6mi, 53:55 Walk - General cold Split Summary === 1) 1mi - 19:33(19:33/mi) 85/97bpm [1662b/mi] 106cal 54/79rpm 3.07/0mph 2) 1mi - 21:17(21:17/mi) 78/91bpm [1660b/mi] 112cal 52/64rpm 2.82/0mph 3) 0.64mi - 13:05(20:18/mi) 78/82bpm [1584b/mi] 78cal 53/66rpm 2.95/0mph Add a comment	0mi, 1:00:00 Cross - Strength Hip and shoulder mobility Bicep curls 80 60 bent row, press ups, side ext. 75 calf raise, squats, s t dips, upright row 250 sit ups Add a comment 3.2mi, 34:21 Run - Easy Split Summary === 1) 1mi - 10:40(10:40/mi) 130/143bpm [1387b/mi] 93cal 79/82rpm 5.62/0mph 2) 0.07mi - 1:20(18:54/mi) 122/134bpm [2305b/mi] 8cal 59/80rpm 3.17/0mph 3) 0.65mi - 6:54(10:35/mi) 136/144bpm [1440b/mi] 62cal 80/82rpm 5.67/0mph 4) 0.03mi - 31(18:57/mi) 136/141bpm [2577b/mi] 4cal 69/81rpm 3.17/0mph 5) 0.06mi - 50(14:02/mi) 119/133bpm [1669b/mi] 5cal 75/81rpm 4.28/0mph 6) 0.06mi - 1:11(18:25/mi) 124/133bpm [2283b/mi] 9cal 56/80rpm 3.26/0mph 7) 1mi - 9:54(9:54/mi) 121/137bpm [1197b/mi] 64cal 80/83rpm 6.07/0mph 8) 0.32mi - 3:02(9:24/mi) 117/123bpm [1100b/mi] 15cal 81/84rpm 6.38/0mph Add a comment 0.4mi, 7:18 Walk - General Split Summary === 1) 0.39mi - 7:18(18:45/mi) 98/112bpm [1838b/mi] 42cal 54/59rpm 3.2/0mph Add a comment 2.3mi, 45:13 Walk - General Split Summary === 1) 1mi - 20:46(20:46/mi) 87/122bpm [1806b/mi] 116cal 53/93rpm 2.89/0mph 2) 1mi - 19:22(19:22/mi) 89/128bpm [1724b/mi] 110cal 54/60rpm 3.1/0mph 3) 0.28mi - 5:05(18:23/mi) 100/105bpm [1838b/mi] 28cal 54/56rpm 3.27/0mph Add a comment	0mi, 30:00 Cross - Strength 250 sit ups 60 press ups 75 squats, calf raise, s t dips Add a comment 3.7mi, 1:15:55 Walk - General Split Summary === 1) 1mi - 19:13(19:13/mi) 92/117bpm [1768b/mi] 101cal 53/59rpm 3.12/0mph 2) 1mi - 21:14(21:14/mi) 93/112bpm [1975b/mi] 106cal 53/59rpm 2.83/0mph 3) 1mi - 20:44(20:44/mi) 96/125bpm [1990b/mi] 107cal 52/59rpm 2.89/0mph 4) 0.7mi - 14:44(21:04/mi) 105/125bpm [2212b/mi] 81cal 52/79rpm 2.85/0mph Add a comment 4.2mi, 1:25:24 Walk - General Split Summary === 1) 1mi - 20:26(20:26/mi) 88/107bpm [1798b/mi] 107cal 54/81rpm 2.94/0mph 2) 1mi - 20:05(20:05/mi) 91/112bpm [1828b/mi] 113cal 53/60rpm 2.99/0mph 3) 1mi - 20:49(20:49/mi) 99/114bpm [2061b/mi] 114cal 53/62rpm 2.88/0mph 4) 1mi - 20:12(20:12/mi) 107/122bpm [2162b/mi] 121cal 53/60rpm 2.97/0mph 5) 0.19mi - 3:51(19:46/mi) 104/112bpm [2056b/mi] 25cal 52/55rpm 3.04/0mph Add a comment	0mi, 45:00 Cross - Strength Hip and shoulder mobility 75 calf raise, squats, s t dips 250 sit ups 60press ups, bent row , upright row, side ext 80 bicep curls 90 mountain climbers Add a comment 2.7mi, 30:50 Run - Strides Split Summary === 1) 0.9mi - 9:53(11:02/mi) 133/148bpm [1468b/mi] 93cal 78/83rpm 5.44/0mph 2) 0.05mi - 22(7:40/mi) 126/132bpm [967b/mi] 3cal 78/85rpm 7.82/0mph 3) 0.02mi - 36(27:24/mi) 131/134bpm [3589b/mi] 5cal 62/84rpm 2.19/0mph 4) 0.05mi - 23(7:39/mi) 128/136bpm [979b/mi] 3cal 76/85rpm 7.84/0mph 5) 0.04mi - 49(23:09/mi) 132/138bpm [3056b/mi] 7cal 64/83rpm 2.59/0mph 6) 0.05mi - 22(7:36/mi) 116/117bpm [882b/mi] 2cal 87/106rpm 7.89/0mph 7) 0.03mi - 39(22:10/mi) 134/142bpm [2970b/mi] 5cal 59/85rpm 2.71/0mph 8) 0.05mi - 25(7:45/mi) 122/129bpm [946b/mi] 3cal 78/86rpm 7.74/0mph 9) 0.03mi - 44(24:37/mi) 132/145bpm [3250b/mi] 6cal 65/85rpm 2.44/0mph 10) 0.05mi - 22(7:54/mi) 120/126bpm [949b/mi] 2cal 78/88rpm 7.59/0mph 11) 0.04mi - 48(21:06/mi) 127/136bpm [2680b/mi] 5cal 58/85rpm 2.84/0mph 12) 0.05mi - 20(7:03/mi) 121/124bpm [854b/mi] 2cal 78/86rpm 8.5/0mph 13) 0.04mi - 45(20:41/mi) 122/126bpm [2523b/mi] 4cal 59/86rpm 2.9/0mph 14) 0.04mi - 21(8:00/mi) 120/122bpm [960b/mi] 2cal 76/86rpm 7.5/0mph 15) 0.04mi - 47(19:21/mi) 123/126bpm [2379b/mi] 5cal 60/86rpm 3.1/0mph 16) 0.05mi - 20(7:14/mi) 114/117bpm [825b/mi] 1cal 80/91rpm 8.29/0mph 17) 0.04mi - 47(18:48/mi) 114/121bpm [2142b/mi] 4cal 62/86rpm 3.19/0mph 18) 0.04mi - 20(7:30/mi) 112/113bpm [840b/mi] 1cal 81/88rpm 8/0mph 19) 0.05mi - 1:02(19:37/mi) 117/126bpm [2294b/mi] 6cal 60/87rpm 3.06/0mph 20) 0.05mi - 21(7:30/mi) 105/111bpm [787b/mi] 1cal 86/108rpm 8.01/0mph 21) 0.04mi - 48(20:05/mi) 117/127bpm [2351b/mi] 5cal 57/84rpm 2.99/0mph 22) 0.92mi - 9:37(10:25/mi) 124/137bpm [1292b/mi] 71cal 80/83rpm 5.76/0mph Add a comment 5.6mi, 1:51:51 Walk - General Split Summary === 1) 1mi - 19:01(19:01/mi) 92/115bpm [1749b/mi] 105cal 54/60rpm 3.16/0mph 2) 1mi - 19:22(19:22/mi) 80/101bpm [1549b/mi] 112cal 54/60rpm 3.1/0mph 3) 1mi - 20:22(20:22/mi) 76/99bpm [1547b/mi] 116cal 53/60rpm 2.95/0mph 4) 1mi - 20:43(20:43/mi) 88/120bpm [1822b/mi] 107cal 53/61rpm 2.9/0mph 5) 1mi - 20:58(20:58/mi) 79/103bpm [1657b/mi] 108cal 53/59rpm 2.86/0mph 6) 0.59mi - 11:27(19:19/mi) 93/155bpm [1796b/mi] 62cal 53/59rpm 3.11/0mph Add a comment	3.9mi, 1:35:13 Walk - General Split Summary === 1) 1mi - 17:42(17:42/mi) 98/115bpm [1734b/mi] 111cal 56/59rpm 3.39/0mph 2) 1mi - 17:15(17:15/mi) 100/113bpm [1725b/mi] 108cal 56/59rpm 3.48/0mph 3) 1mi - 16:28(16:28/mi) 94/112bpm [1548b/mi] 107cal 56/59rpm 3.64/0mph 4) 0.92mi - 43:49(47:28/mi) 87/115bpm [4130b/mi] 155cal 56/74rpm 1.26/0mph Add a comment 0.7mi, 12:58 Walk - General Split Summary === 1) 0.65mi - 12:58(19:56/mi) 73/103bpm [1455b/mi] 68cal 51/59rpm 3.01/0mph Add a comment 0mi, 30:00 Cross - Strength 75 calf raise, squats, press ups, s t dips 225 sit ups Add a comment 3mi, 32:35 Run - Easy Split Summary === 1) 1mi - 11:05(11:05/mi) 135/148bpm [1497b/mi] 106cal 80/84rpm 5.41/0mph 2) 0.07mi - 1:21(18:37/mi) 127/139bpm [2364b/mi] 10cal 60/82rpm 3.22/0mph 3) 1mi - 10:16(10:16/mi) 141/150bpm [1448b/mi] 103cal 80/83rpm 5.84/0mph 4) 0.06mi - 1:06(19:18/mi) 131/139bpm [2529b/mi] 8cal 58/81rpm 3.11/0mph 5) 0.9mi - 8:46(9:42/mi) 115/144bpm [1116b/mi] 44cal 80/84rpm 6.18/0mph Add a comment 1.5mi, 27:42 Walk - General Split Summary === 1) 1mi - 18:59(18:59/mi) 96/110bpm [1822b/mi] 108cal 53/81rpm 3.16/0mph 2) 0.47mi - 8:43(18:27/mi) 96/101bpm [1770b/mi] 51cal 53/56rpm 3.25/0mph Add a comment
Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10	Mon 11th Dec Dec 11
0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 60 shoulder press, press ups, upright row, side ext 75 s t dips, lunges, calf raise, squats, bicep curls 250 sit ups Add a comment 2.1mi, 22:10 Run - Recovery Run Add a comment 0.6mi, 11:00 Walk - General Add a comment 2.2mi, 25:02 Run - Intervals Split Summary === 1) 1mi - 11:09(11:09/mi) 122/140bpm [1360b/mi] 98cal 79/82rpm 5.38/0mph 2) 0.09mi - 1:29(16:09/mi) 112/120bpm [1809b/mi] 11cal 59/83rpm 3.72/0mph 3) 0.45mi - 4:53(10:53/mi) 118/133bpm [1284b/mi] 39cal 80/82rpm 5.51/0mph 4) 0.09mi - 1:30(17:13/mi) 116/126bpm [1998b/mi] 10cal 58/81rpm 3.49/0mph 5) 0.47mi - 4:31(9:41/mi) 110/124bpm [1065b/mi] 27cal 81/86rpm 6.2/0mph 6) 0.09mi - 1:29(16:45/mi) 105/113bpm [1759b/mi] 10cal 58/81rpm 3.58/0mph 7) 0.09mi - 0(6/mi) 105/113bpm [10b/mi] 10cal 58/81rpm 3.58/0mph Add a comment 0.4mi, 7:07 Walk - General Split Summary === 1) 0.39mi - 7:07(18:17/mi) 80/85bpm [1463b/mi] 41cal 55/102rpm 3.28/0mph Add a comment 2.2mi, 42:01 Walk - General Split Summary === 1) 1mi - 19:33(19:33/mi) 90/100bpm [1759b/mi] 118cal 52/59rpm 3.07/0mph 2) 1mi - 19:14(19:14/mi) 94/108bpm [1808b/mi] 104cal 53/56rpm 3.12/0mph 3) 0.17mi - 3:14(19:19/mi) 103/110bpm [1989b/mi] 20cal 53/55rpm 3.11/0mph Add a comment	0mi, 1:00:00 Cross - Strength Hip and Shoulder mobility 60 shoulder press, calf raise, lunges, press ups, upright row, bent row 75 squats, s t dips 135 mountain climbers 250 sit ups Add a comment 10.2mi, 1:21:08 Bike - General Split Summary === 1) 1mi - 7:22(7:22/mi) 99/116bpm [730b/mi] 42cal 8.14/0mph 2) 1mi - 6:14(6:14/mi) 93/109bpm [580b/mi] 29cal 9.62/0mph 3) 1mi - 9:10(9:10/mi) 106/147bpm [972b/mi] 59cal 6.54/0mph 4) 1mi - 8:06(8:06/mi) 109/121bpm [883b/mi] 50cal 7.4/0mph 5) 1mi - 6:47(6:47/mi) 92/126bpm [624b/mi] 24cal 8.85/0mph 6) 1mi - 9:05(9:05/mi) 93/115bpm [845b/mi] 38cal 6.6/0mph 7) 1mi - 8:18(8:18/mi) 76/90bpm [631b/mi] 22cal 7.23/0mph 8) 1mi - 7:55(7:55/mi) 92/123bpm [729b/mi] 31cal 7.57/0mph 9) 1mi - 7:33(7:33/mi) 83/102bpm [626b/mi] 22cal 7.95/0mph 10) 1mi - 8:35(8:35/mi) 90/133bpm [772b/mi] 36cal 7/0mph 11) 0.23mi - 2:02(8:57/mi) 95/114bpm [850b/mi] 9cal 6.71/0mph Add a comment 3.6mi, 1:11:30 Walk - General Split Summary === 1) 3.61mi - 1:11:30(19:48/mi) 84/116bpm [1664b/mi] 401cal 53/66rpm 3.03/0mph Add a comment	0mi, 45:00 Cross - Strength Hip and shoulder mobility 100 press ups 90 calf raise, s t dips 250 sit ups 80 bicep curls Add a comment 0.6mi, 11:50 Walk - General Split Summary === 1) 0.64mi - 11:50(18:36/mi) 131/143bpm [2437b/mi] 94cal 54/79rpm 3.23/0mph Add a comment 3.2mi, 39:58 Run - Strides Drills then 8x80m Split Summary === 1) 1mi - 11:01(11:01/mi) 152/176bpm [1674b/mi] 124cal 80/82rpm 5.45/0mph 2) 0mi - 5(21:27/mi) 167/170bpm [3581b/mi] 80/80rpm 2.8/0mph 3) 0mi - 3(17:14/mi) 170/170bpm [2929b/mi] 80/80rpm 3.48/0mph 4) 0.07mi - 1:23(19:01/mi) 152/170bpm [2890b/mi] 15cal 56/80rpm 3.16/0mph 5) 1mi - 13:17(13:17/mi) 174/191bpm [2312b/mi] 175cal 71/106rpm 4.51/0mph 6) 0.11mi - 1:58(18:03/mi) 167/183bpm [3015b/mi] 24cal 56/80rpm 3.32/0mph 7) 0.05mi - 23(7:03/mi) 157/167bpm [1107b/mi] 4cal 84/105rpm 8.51/0mph 8) 0.02mi - 32(21:48/mi) 172/180bpm [3750b/mi] 6cal 59/85rpm 2.75/0mph 9) 0.04mi - 20(7:28/mi) 171/175bpm [1278b/mi] 4cal 77/88rpm 8.03/0mph 10) 0.03mi - 35(19:14/mi) 176/185bpm [3386b/mi] 7cal 62/84rpm 3.12/0mph 11) 0.05mi - 22(7:20/mi) 174/177bpm [1275b/mi] 4cal 78/87rpm 8.19/0mph 12) 0.05mi - 1:00(21:29/mi) 175/188bpm [3760b/mi] 13cal 60/85rpm 2.79/0mph 13) 0.04mi - 22(8:14/mi) 159/163bpm [1308b/mi] 4cal 80/88rpm 7.29/0mph 14) 0.04mi - 46(19:08/mi) 172/178bpm [3291b/mi] 10cal 60/85rpm 3.14/0mph 15) 0.04mi - 19(7:50/mi) 168/170bpm [1317b/mi] 4cal 75/88rpm 7.65/0mph 16) 0.03mi - 37(18:35/mi) 171/175bpm [3178b/mi] 8cal 64/85rpm 3.23/0mph 17) 0.05mi - 20(7:11/mi) 170/171bpm [1221b/mi] 4cal 81/105rpm 8.35/0mph 18) 0.04mi - 52(24:19/mi) 175/190bpm [4256b/mi] 12cal 67/86rpm 2.47/0mph 19) 0.04mi - 17(7:21/mi) 168/169bpm [1234b/mi] 3cal 77/88rpm 8.16/0mph 20) 0.03mi - 40(22:45/mi) 170/175bpm [3867b/mi] 9cal 59/86rpm 2.64/0mph 21) 0.04mi - 18(7:18/mi) 168/170bpm [1226b/mi] 3cal 77/88rpm 8.22/0mph 22) 0.04mi - 41(18:46/mi) 174/179bpm [3266b/mi] 9cal 60/85rpm 3.2/0mph 23) 0.06mi - 28(7:21/mi) 170/173bpm [1249b/mi] 6cal 87/110rpm 8.17/0mph 24) 0.04mi - 46(18:18/mi) 177/188bpm [3238b/mi] 10cal 59/85rpm 3.28/0mph 25) 0.24mi - 2:34(10:39/mi) 179/190bpm [1907b/mi] 35cal 79/81rpm 5.63/0mph Add a comment 3.1mi, 57:51 Walk - General no rain or frost, just minging grey Split Summary === 1) 3.08mi - 57:51(18:48/mi) 98/123bpm [1843b/mi] 332cal 53/56rpm 3.19/0mph Add a comment	0mi, 30:00 Cross - Strength 75 calf raise, s t dips, squats, press ups, lunges 250 Add a comment 0.8mi, 16:04 Cross - Other Split Summary === 1) 0.82mi - 16:04(19:41/mi) 100/150bpm [1968b/mi] 98cal 52/60rpm 3.05/0mph Add a comment 0.9mi, 17:48 Walk - General Split Summary === 1) 0.87mi - 17:48(20:34/mi) 120/136bpm [2468b/mi] 118cal 53/82rpm 2.92/0mph Add a comment 4.3mi, 46:33 Run - Easy Split Summary === 1) 1mi - 11:43(11:43/mi) 151/163bpm [1768b/mi] 126cal 79/83rpm 5.12/0mph 2) 0.4mi - 4:19(10:48/mi) 158/162bpm [1706b/mi] 48cal 81/83rpm 5.56/0mph 3) 0.09mi - 1:34(16:55/mi) 155/168bpm [2622b/mi] 15cal 58/80rpm 3.55/0mph 4) 1mi - 10:14(10:14/mi) 159/166bpm [1628b/mi] 118cal 80/85rpm 5.86/0mph 5) 0.08mi - 1:26(17:13/mi) 153/163bpm [2634b/mi] 15cal 61/81rpm 3.49/0mph 6) 1mi - 9:40(9:40/mi) 162/170bpm [1566b/mi] 117cal 81/116rpm 6.21/0mph 7) 0.08mi - 1:34(18:49/mi) 142/163bpm [2673b/mi] 13cal 59/80rpm 3.19/0mph 8) 0.61mi - 6:02(9:53/mi) 157/168bpm [1551b/mi] 68cal 80/83rpm 6.07/0mph Add a comment 0.4mi, 7:24 Walk - General Split Summary === 1) 0.38mi - 7:24(19:18/mi) 104/115bpm [2007b/mi] 43cal 53/60rpm 3.11/0mph Add a comment 2.3mi, 44:25 Walk - General Split Summary === 1) 1mi - 20:09(20:09/mi) 91/115bpm [1834b/mi] 118cal 52/57rpm 2.98/0mph 2) 1mi - 19:21(19:21/mi) 99/123bpm [1916b/mi] 106cal 53/56rpm 3.1/0mph 3) 0.26mi - 4:55(18:48/mi) 107/112bpm [2012b/mi] 29cal 53/54rpm 3.19/0mph Add a comment	0mi, 45:00 Cross - Strength Shoulder and hip mobility 60 press ups, s t dips, upright row, bent row, Calf raise 90 squats 300 sit ups 100 bicep curls Add a comment 1mi, 20:51 Walk - General Split Summary === 1) 1mi - 20:41(20:41/mi) 106/122bpm [2193b/mi] 117cal 52/61rpm 2.9/0mph 2) 0.01mi - 9(13:32/mi) 109/110bpm [1476b/mi] 51/51rpm 4.43/0mph Add a comment 0.4mi, 6:49 Cross - Other Split Summary === 1) 0.37mi - 6:49(18:22/mi) 94/99bpm [1726b/mi] 42cal 58/115rpm 3.27/0mph Add a comment 2.6mi, 52:34 Walk - General Split Summary === 1) 1mi - 20:23(20:23/mi) 99/131bpm [2018b/mi] 114cal 52/56rpm 2.94/0mph 2) 1mi - 20:06(20:06/mi) 101/117bpm [2029b/mi] 106cal 52/56rpm 2.99/0mph 3) 0.61mi - 12:06(19:46/mi) 107/114bpm [2115b/mi] 65cal 53/56rpm 3.04/0mph Add a comment	0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 100 bicep curls 75 squats, lunges, s t dips 60 press ups 250 sit ups 90 mountain climbers Add a comment 4.3mi, 1:27:44 Walk - General Split Summary === 1) 1mi - 19:08(19:08/mi) 110/126bpm [2105b/mi] 114cal 53/104rpm 3.14/0mph 2) 1mi - 20:06(20:06/mi) 105/130bpm [2110b/mi] 105cal 54/105rpm 2.99/0mph 3) 1mi - 21:24(21:24/mi) 96/111bpm [2055b/mi] 120cal 52/73rpm 2.8/0mph 4) 1mi - 20:48(20:48/mi) 91/108bpm [1893b/mi] 110cal 52/59rpm 2.88/0mph 5) 0.32mi - 6:18(19:44/mi) 86/89bpm [1698b/mi] 37cal 53/65rpm 3.04/0mph Add a comment 1.8mi, 32:58 Walk - General Split Summary === 1) 1.8mi - 32:58(18:20/mi) 81/96bpm [1486b/mi] 193cal 54/57rpm 3.27/0mph Add a comment	3.4mi, 36:58 Run - General Split Summary === 1) 1mi - 10:27(10:27/mi) 150/164bpm [1568b/mi] 111cal 79/84rpm 5.74/0mph 2) 0.07mi - 50(12:06/mi) 152/156bpm [1839b/mi] 8cal 80/82rpm 4.96/0mph 3) 0.09mi - 1:55(21:02/mi) 139/156bpm [2923b/mi] 16cal 55/80rpm 2.85/0mph 4) 1mi - 11:11(11:11/mi) 160/168bpm [1789b/mi] 125cal 80/84rpm 5.37/0mph 5) 0.11mi - 1:55(17:43/mi) 149/163bpm [2640b/mi] 17cal 57/81rpm 3.39/0mph 6) 1mi - 9:55(9:55/mi) 163/177bpm [1616b/mi] 116cal 80/82rpm 6.05/0mph 7) 0.08mi - 45(9:06/mi) 165/169bpm [1500b/mi] 8cal 80/81rpm 6.6/0mph Add a comment 3mi, 57:24 Walk - General Split Summary === 1) 1mi - 19:38(19:38/mi) 87/120bpm [1708b/mi] 112cal 53/56rpm 3.06/0mph 2) 1mi - 19:11(19:11/mi) 88/125bpm [1689b/mi] 109cal 53/57rpm 3.13/0mph 3) 0.97mi - 18:35(19:14/mi) 99/124bpm [1904b/mi] 110cal 53/55rpm 3.12/0mph Add a comment

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Ocelot Spleens M60 Cheshire

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Ocelot Spleens
M60 Cheshire