Ocelot Spleens

Last on at 6pm, 7th Oct 2024

M60 Cheshire

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STATUS Whistle

Stockport Harriers & AC

Races
200
Miles
18791
Miles
2264
Miles
15664
WAVA
69.91%

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!

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Black Shuck	6th Oct
Sunny	3rd Oct
Rain. That's Nothing!	2nd Oct
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My parkrun
Marple parkrun

Recent Training
7th Oct	General	3mi	58:20
7th Oct	General	0.6mi	11:18
7th Oct	General	3mi	33:42
7th Oct	General	2.6mi	52:51
6th Oct	Strength	0mi	10:00

Planned Races
The Doctor K Cup	19th Oct

12 Month Benchmarks	Run	Bike
Mile	8:46	5:07
5k	32:25	16:24
5mi	56:16	26:44

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 1000 Swim 0 Walk 2000

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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	2024	PB	WB
1mi	6				6:33 63.55				6:34 65.89										8:46 53.13	6:33 6:33/mi	65.89
2mi	1										13:50 68.00									13:50 6:55/mi	68.00
5km	91				22:01 64.31		22:32 63.82	21:01 69.51	21:31 67.90	21:14 69.91	21:56 67.72	21:53 68.95	21:47 69.84	22:35 67.37	26:50 57.17	29:38 52.21	30:34 51.48	30:11 52.59		21:01 6:46/mi	69.91
4mi	3										29:48 64.60	28:59 67.55		28:16 69.85						28:16 7:04/mi	69.85
5mi	19			39:53 57.73	38:00 61.08	37:48 61.91	35:52 65.25	36:22 64.88	35:58 66.15		37:31 64.48	39:12 62.24	37:07 66.29	38:57 63.72						35:52 7:10/mi	66.29
5.5mi	2					47:14 54.18	48:43 52.96													47:14 8:35/mi	54.18
5.8mi	1					46:22 58.75														46:22 8:00/mi	58.75
10km	45		48:24 58.90	48:22 59.09	46:19 62.56	45:20 63.92	44:25 66.33	44:05 66.83	44:34 66.66	45:04 66.48	44:33 67.83	45:46 66.60	44:57 69.01	44:24 69.86						44:05 7:06/mi	69.86
10mi	6							1:16:44 64.00	1:19:44 62.13		1:16:37 65.80	1:15:20 67.51	1:14:35 68.81							1:14:35 7:28/mi	68.81
13.1mi	21	2:02:26 50.43	1:56:24 53.49	1:48:26 57.90	1:44:41 60.49	1:46:33 59.43	1:39:09 64.97	1:39:12 64.94	1:49:45 59.21	1:39:42 65.74	1:44:30 63.28	1:43:19 64.58	1:43:24 65.11	1:39:04 68.58						1:39:04 7:34/mi	68.58
20mi	1					2:58:49 55.68														2:58:49 8:56/mi	55.68
26.2mi	2				4:16:54 51.24	4:14:04 52.26														4:14:04 9:42/mi	52.26

Date	Planned Races			Distance
19 Oct	The Doctor K Cup Confirmed			5km
2024		Result	WAVA	Distance
1 Jul	July Virtual Mile SB	8:46	53.13	1mi
1 Jun	June Virtual Mile	9:00	51.75	1mi
1 Mar	March Virtual Mile	8:48	52.93	1mi
1 Feb	February Virtual Mile	9:16	50.26	1mi
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
2024	143	127	161	181	174	219	162	154	187	37	0	0	1544
2024	73	78	44	62	70	52	79	66	38	20	0	0	583
2024	0	9	0	0	3	0	13	15	0	0	0	0	40
2023	137	128	158	158	165	124	181	170	193	150	145	140	1850
2023	73	61	79	76	79	79	40	65	49	77	72	69	819
2023	13	52	20	10	29	0	0	21	22	0	0	70	237
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

Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
0mi, 30:00 Cross - Strength 300 sit ups 125 calf raise 75 bicep curls, upright row, squats, lunges, glute bridges Add a comment 1.5mi, 36:50 Walk - General 1) 1mi - 25:46(25:46/mi) 97/115bpm [2500b/mi] 132cal 52/61rpm 2.33/0mph 2) 0.48mi - 11:04(23:12/mi) 82/102bpm [1902b/mi] 54cal 51/60rpm 2.59/0mph Add a comment 0.6mi, 15:14 Walk - General 1) 0.61mi - 15:14(24:48/mi) 107/113bpm [2654b/mi] 82cal 53/61rpm 2.42/0mph Add a comment 0.2mi, 4:41 Walk - General 1) 0.18mi - 4:41(25:22/mi) 111/146bpm [2815b/mi] 31cal 49/60rpm 2.36/0mph Add a comment 0.5mi, 10:17 Walk - General 1) 0.46mi - 10:17(22:16/mi) 93/115bpm [2071b/mi] 53cal 50/97rpm 2.69/0mph Add a comment 0.5mi, 9:43 Walk - General 1) 0.46mi - 9:43(21:05/mi) 80/109bpm [1687b/mi] 51cal 53/60rpm 2.85/0mph Add a comment 0.4mi, 7:45 Walk - General 1) 0.35mi - 7:45(22:28/mi) 98/122bpm [2202b/mi] 38cal 50/54rpm 2.67/0mph Add a comment	0mi, 25:00 Cross - Strength 60 press ups , glute bridges 200 sit ups 75 squats, bicep curls, upright row, lunges 125 calf raise Add a comment 1.9mi, 37:23 Walk - General 1) 1mi - 19:44(19:44/mi) 88/112bpm [1736b/mi] 97cal 54/66rpm 3.04/0mph 2) 0.9mi - 17:40(19:38/mi) 82/113bpm [1610b/mi] 93cal 54/108rpm 3.06/0mph Add a comment 2.1mi, 42:24 Walk - General 1) 1mi - 20:05(20:05/mi) 83/98bpm [1667b/mi] 119cal 51/59rpm 2.99/0mph 2) 1mi - 20:43(20:43/mi) 82/114bpm [1699b/mi] 119cal 53/79rpm 2.9/0mph 3) 0.06mi - 1:36(28:53/mi) 99/103bpm [2860b/mi] 7cal 50/60rpm 2.08/0mph Add a comment 0.7mi, 48:53 Walk - General 1) 0.71mi - 48:53(1:09:06/mi) 107/125bpm [7393b/mi] 260cal 58/76rpm 0.87/0mph Add a comment 0.5mi, 10:11 Walk - General 1) 0.45mi - 10:11(22:42/mi) 91/107bpm [2066b/mi] 60cal 54/60rpm 2.64/0mph Add a comment 0.5mi, 10:18 Walk - General 1) 0.48mi - 10:18(21:19/mi) 89/102bpm [1898b/mi] 54cal 53/58rpm 2.81/0mph Add a comment	0.4mi, 10:28 Walk - General 1) 0.43mi - 10:28(24:25/mi) 87/101bpm [2124b/mi] 50cal 52/60rpm 2.46/0mph Add a comment 0.4mi, 7:53 Walk - General 1) 0.39mi - 7:53(20:04/mi) 88/98bpm [1765b/mi] 42cal 53/64rpm 2.99/0mph Add a comment 0.5mi, 10:56 Walk - General 1) 0.52mi - 10:56(21:02/mi) 88/103bpm [1850b/mi] 59cal 51/59rpm 2.85/0mph Add a comment 1.2mi, 30:54 Walk - General 1) 1mi - 26:35(26:35/mi) 104/121bpm [2765b/mi] 145cal 49/79rpm 2.26/0mph 2) 0.19mi - 4:19(23:11/mi) 93/107bpm [2156b/mi] 14cal 49/51rpm 2.59/0mph Add a comment 1.1mi, 28:19 Walk - General 1) 1mi - 26:55(26:55/mi) 114/128bpm [3068b/mi] 143cal 51/71rpm 2.23/0mph 2) 0.06mi - 1:24(25:08/mi) 109/117bpm [2740b/mi] 5cal 49/60rpm 2.39/0mph Add a comment 6.1mi, 2:14:14 Walk - General 1) 1mi - 24:01(24:01/mi) 106/153bpm [2546b/mi] 133cal 49/59rpm 2.5/0mph 2) 1mi - 21:44(21:44/mi) 113/155bpm [2456b/mi] 119cal 51/59rpm 2.76/0mph 3) 1mi - 22:22(22:22/mi) 105/121bpm [2348b/mi] 119cal 51/59rpm 2.68/0mph 4) 1mi - 21:39(21:39/mi) 104/112bpm [2251b/mi] 102cal 51/59rpm 2.77/0mph 5) 1mi - 21:40(21:40/mi) 102/151bpm [2211b/mi] 118cal 51/54rpm 2.77/0mph 6) 1mi - 19:55(19:55/mi) 105/117bpm [2091b/mi] 103cal 52/57rpm 3.01/0mph 7) 0.14mi - 2:54(21:12/mi) 102/106bpm [2162b/mi] 15cal 51/60rpm 2.83/0mph Add a comment 0.5mi, 9:55 Walk - General 1) 0.47mi - 9:55(20:54/mi) 91/109bpm [1902b/mi] 52cal 52/57rpm 2.87/0mph Add a comment	1mi, 20:19 Walk - General 1) 1mi - 19:35(19:35/mi) 87/102bpm [1704b/mi] 107cal 52/59rpm 3.06/0mph 2) 0.03mi - 44(23:04/mi) 72/75bpm [1661b/mi] 3cal 50/52rpm 2.6/0mph Add a comment 0.5mi, 15:00 Walk - General 1) 0.53mi - 15:00(28:20/mi) 85/114bpm [2409b/mi] 63cal 55/61rpm 2.12/0mph Add a comment 0.6mi, 10:07 Walk - General 1) 0.59mi - 10:07(17:01/mi) 71/77bpm [1208b/mi] 58cal 53/59rpm 3.53/0mph Add a comment 0.2mi, 3:36 Walk - General 1) 0.19mi - 3:36(19:23/mi) 77/85bpm [1492b/mi] 17cal 50/59rpm 3.1/0mph Add a comment	1.3mi, 24:49 Walk - General 1) 1mi - 18:35(18:35/mi) 89/111bpm [1654b/mi] 110cal 52/54rpm 3.23/0mph 2) 0.33mi - 6:14(18:52/mi) 83/100bpm [1565b/mi] 36cal 52/54rpm 3.18/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility 100 calf raise 300 sit ups 75 press ups 60 s t dips, bicep curls, glute bridges, upright row, squats, side ext, lunges, 180 mountain climbers 60s v sit run 4x30s planks Add a comment 1.3mi, 27:00 Walk - General Add a comment 1.7mi, 33:25 Walk - General 1) 1mi - 19:30(19:30/mi) 84/90bpm [1638b/mi] 108cal 53/100rpm 3.08/0mph 2) 0.67mi - 13:55(20:43/mi) 106/119bpm [2197b/mi] 77cal 52/57rpm 2.89/0mph Add a comment	2.9mi, 52:24 Walk - General 1) 1mi - 18:28(18:28/mi) 100/108bpm [1847b/mi] 110cal 52/56rpm 3.25/0mph 2) 1mi - 18:08(18:08/mi) 103/112bpm [1867b/mi] 110cal 52/58rpm 3.31/0mph 3) 0.85mi - 15:48(18:40/mi) 110/117bpm [2054b/mi] 94cal 52/54rpm 3.21/0mph Add a comment 0.3mi, 6:26 Walk - General 1) 0.33mi - 6:26(19:14/mi) 62/72bpm [1192b/mi] 34cal 53/56rpm 3.12/0mph Add a comment 0mi, 30:00 Cross - Strength 100 calf raise 60 press ups, lunges squats, s t dips 200 sit ups Add a comment 0.3mi, 6:35 Walk - General 1) 0.27mi - 6:35(24:05/mi) 85/115bpm [2047b/mi] 34cal 53/96rpm 2.49/0mph Add a comment 3.1mi, 33:48 Run - Easy 1) 1mi - 10:54(10:54/mi) 115/148bpm [1254b/mi] 80cal 79/82rpm 5.5/0mph 2) 0.08mi - 1:31(18:00/mi) 101/110bpm [1818b/mi] 9cal 58/81rpm 3.33/0mph 3) 1mi - 10:24(10:24/mi) 108/116bpm [1123b/mi] 64cal 79/83rpm 5.77/0mph 4) 0.09mi - 1:28(17:15/mi) 101/116bpm [1743b/mi] 8cal 60/80rpm 3.48/0mph 5) 0.94mi - 9:31(10:10/mi) 112/121bpm [1139b/mi] 58cal 80/84rpm 5.9/0mph Add a comment 1.9mi, 36:47 Walk - General 1) 1mi - 18:59(18:59/mi) 76/82bpm [1443b/mi] 106cal 52/55rpm 3.16/0mph 2) 0.91mi - 17:48(19:36/mi) 100/115bpm [1960b/mi] 102cal 52/59rpm 3.06/0mph Add a comment	1.1mi, 22:23 Walk - General 1) 1mi - 20:50(20:50/mi) 102/137bpm [2125b/mi] 118cal 52/60rpm 2.88/0mph 2) 0.07mi - 1:33(21:41/mi) 97/102bpm [2103b/mi] 7cal 52/55rpm 2.77/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility 100 calf raise, 200 sit ups 60 s t dips, lunges, squats, press ups, glute bridges, upright row, side ext, shoulder press, shoulder roll 60s v sit run Add a comment 0.9mi, 20:22 Walk - General 1) 0.94mi - 20:22(21:40/mi) 83/110bpm [1798b/mi] 112cal 52/80rpm 2.77/0mph Add a comment 4.4mi, 48:15 Run - Intervals 1) 1mi - 11:17(11:17/mi) 153/171bpm [1725b/mi] 119cal 78/83rpm 5.32/0mph 2) 0.08mi - 1:17(16:57/mi) 150/161bpm [2543b/mi] 12cal 57/80rpm 3.54/0mph 3) 0.51mi - 5:28(10:46/mi) 128/172bpm [1379b/mi] 39cal 79/81rpm 5.57/0mph 4) 0.08mi - 1:30(18:01/mi) 105/119bpm [1892b/mi] 9cal 56/79rpm 3.33/0mph 5) 0.51mi - 5:00(9:44/mi) 115/124bpm [1119b/mi] 25cal 79/82rpm 6.17/0mph 6) 0.08mi - 1:30(18:03/mi) 110/122bpm [1985b/mi] 8cal 56/78rpm 3.32/0mph 7) 0.52mi - 4:59(9:39/mi) 114/124bpm [1101b/mi] 25cal 79/83rpm 6.21/0mph 8) 0.11mi - 2:01(18:30/mi) 100/121bpm [1850b/mi] 12cal 56/78rpm 3.24/0mph 9) 1mi - 9:37(9:37/mi) 116/124bpm [1116b/mi] 53cal 80/84rpm 6.24/0mph 10) 0.04mi - 23(8:38/mi) 122/123bpm [1054b/mi] 2cal 80/81rpm 6.95/0mph 11) 0.11mi - 2:00(18:05/mi) 105/121bpm [1899b/mi] 11cal 56/80rpm 3.32/0mph 12) 0.31mi - 3:14(10:30/mi) 111/123bpm [1165b/mi] 15cal 79/83rpm 5.72/0mph Add a comment 0.4mi, 7:28 Walk - General 1) 0.35mi - 7:28(21:10/mi) 106/117bpm [2244b/mi] 41cal 52/59rpm 2.83/0mph Add a comment 2.2mi, 42:32 Walk - General 1) 1mi - 19:39(19:39/mi) 98/142bpm [1926b/mi] 115cal 53/57rpm 3.05/0mph 2) 1mi - 18:45(18:45/mi) 115/124bpm [2157b/mi] 108cal 54/59rpm 3.2/0mph 3) 0.22mi - 4:07(18:44/mi) 115/119bpm [2153b/mi] 23cal 53/55rpm 3.2/0mph Add a comment
Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
1.5mi, 30:55 Walk - General 1) 1mi - 20:36(20:36/mi) 95/107bpm [1956b/mi] 109cal 52/60rpm 2.91/0mph 2) 0.48mi - 10:20(21:32/mi) 96/104bpm [2067b/mi] 52cal 52/59rpm 2.79/0mph Add a comment 0mi, 45:00 Cross - Strength Mobility 100 calf raise 300 sit ups 60s v sit run 60 bicep curls, upright row, glute bridges, squats Add a comment 0.5mi, 10:06 Walk - General 1) 0.49mi - 10:06(20:46/mi) 95/136bpm [1973b/mi] 60cal 53/80rpm 2.89/0mph Add a comment 2.6mi, 32:49 Run - Strides I can't count, 11x60m strides 1) 0.76mi - 8:01(10:30/mi) 147/159bpm [1543b/mi] 81cal 79/85rpm 5.72/0mph 2) 0.08mi - 1:30(19:39/mi) 118/129bpm [2319b/mi] 10cal 57/78rpm 3.05/0mph 3) 0.57mi - 6:00(10:36/mi) 136/154bpm [1443b/mi] 55cal 79/82rpm 5.66/0mph 4) 0.02mi - 35(27:27/mi) 132/136bpm [3623b/mi] 5cal 60/79rpm 2.19/0mph 5) 0.04mi - 24(9:10/mi) 122/136bpm [1118b/mi] 2cal 75/86rpm 6.55/0mph 6) 0.04mi - 53(22:03/mi) 130/137bpm [2867b/mi] 6cal 56/82rpm 2.72/0mph 7) 0.05mi - 23(8:21/mi) 114/122bpm [952b/mi] 2cal 82/90rpm 7.18/0mph 8) 0.03mi - 49(25:45/mi) 128/140bpm [3296b/mi] 5cal 62/83rpm 2.33/0mph 9) 0.05mi - 24(8:44/mi) 118/124bpm [1031b/mi] 2cal 83/85rpm 6.87/0mph 10) 0.03mi - 40(23:37/mi) 124/128bpm [2929b/mi] 4cal 60/83rpm 2.54/0mph 11) 0.05mi - 24(7:59/mi) 120/126bpm [959b/mi] 2cal 78/85rpm 7.51/0mph 12) 0.03mi - 51(25:17/mi) 125/131bpm [3160b/mi] 5cal 65/83rpm 2.37/0mph 13) 0.05mi - 23(8:21/mi) 116/121bpm [968b/mi] 1cal 75/84rpm 7.19/0mph 14) 0.04mi - 58(23:28/mi) 120/132bpm [2817b/mi] 5cal 59/83rpm 2.56/0mph 15) 0.04mi - 23(8:43/mi) 109/120bpm [950b/mi] 1cal 75/83rpm 6.89/0mph 16) 0.03mi - 51(25:04/mi) 128/135bpm [3209b/mi] 5cal 58/84rpm 2.39/0mph 17) 0.05mi - 24(8:49/mi) 116/124bpm [1024b/mi] 2cal 75/86rpm 6.8/0mph 18) 0.03mi - 46(26:00/mi) 119/126bpm [3094b/mi] 3cal 61/84rpm 2.31/0mph 19) 0.05mi - 23(7:41/mi) 114/122bpm [875b/mi] 1cal 76/87rpm 7.82/0mph 20) 0.03mi - 45(22:45/mi) 129/149bpm [2934b/mi] 4cal 61/84rpm 2.64/0mph 21) 0.04mi - 23(8:45/mi) 118/131bpm [1032b/mi] 2cal 76/86rpm 6.86/0mph 22) 0.04mi - 56(24:32/mi) 118/128bpm [2895b/mi] 4cal 58/83rpm 2.44/0mph 23) 0.04mi - 23(8:40/mi) 108/113bpm [936b/mi] 1cal 78/86rpm 6.92/0mph 24) 0.03mi - 40(25:38/mi) 117/125bpm [2999b/mi] 3cal 60/84rpm 2.34/0mph 25) 0.04mi - 23(8:57/mi) 115/119bpm [1028b/mi] 1cal 76/84rpm 6.71/0mph 26) 0.03mi - 30(17:14/mi) 120/124bpm [2069b/mi] 3cal 62/82rpm 3.48/0mph 27) 0.32mi - 3:48(11:41/mi) 126/132bpm [1472b/mi] 30cal 79/82rpm 5.14/0mph Add a comment 2.6mi, 49:44 Walk - General 1) 1mi - 18:29(18:29/mi) 88/104bpm [1626b/mi] 114cal 52/80rpm 3.25/0mph 2) 1mi - 19:28(19:28/mi) 99/117bpm [1928b/mi] 114cal 53/59rpm 3.08/0mph 3) 0.63mi - 11:47(18:41/mi) 112/124bpm [2093b/mi] 63cal 53/60rpm 3.21/0mph Add a comment	1.5mi, 31:35 Walk - General 1) 1mi - 21:08(21:08/mi) 85/99bpm [1796b/mi] 106cal 51/79rpm 2.84/0mph 2) 0.49mi - 10:27(21:29/mi) 92/106bpm [1977b/mi] 53cal 51/59rpm 2.79/0mph Add a comment 0mi, 45:00 Cross - Strength Mobility 125 calf raise 40 squats, lunges 60 upright row, bent row, side ext, glute bridge, shoulder roll 80 press ups 75 bicep curl 4x30s planks Add a comment 3.1mi, 35:00 Run - Easy 1) 0.7mi - 8:01(11:31/mi) 139/167bpm [1602b/mi] 78cal 79/81rpm 5.21/0mph 2) 0.08mi - 1:31(18:50/mi) 130/140bpm [2449b/mi] 12cal 57/80rpm 3.19/0mph 3) 0.72mi - 7:59(11:04/mi) 122/149bpm [1351b/mi] 57cal 79/111rpm 5.42/0mph 4) 0.08mi - 1:31(18:10/mi) 100/108bpm [1817b/mi] 9cal 57/80rpm 3.3/0mph 5) 0.76mi - 8:00(10:35/mi) 100/107bpm [1058b/mi] 35cal 79/83rpm 5.67/0mph 6) 0.08mi - 1:30(18:53/mi) 102/109bpm [1926b/mi] 8cal 56/79rpm 3.18/0mph 7) 0.64mi - 6:29(10:10/mi) 109/119bpm [1108b/mi] 35cal 79/85rpm 5.9/0mph Add a comment 3.1mi, 57:10 Walk - General 1) 1mi - 18:31(18:31/mi) 92/98bpm [1704b/mi] 108cal 52/79rpm 3.24/0mph 2) 1mi - 18:17(18:17/mi) 95/107bpm [1736b/mi] 106cal 54/58rpm 3.28/0mph 3) 1mi - 18:47(18:47/mi) 108/118bpm [2028b/mi] 119cal 53/57rpm 3.2/0mph 4) 0.08mi - 1:35(18:40/mi) 113/115bpm [2109b/mi] 10cal 54/55rpm 3.21/0mph Add a comment	0mi, 30:00 Cross - Strength Mobility 75 bicep curls 125 calf raise 60 s t dips 60 glute bridge 300 sit ups 60 press ups 60 squats Add a comment 0.8mi, 15:24 Walk - General 1) 0.76mi - 15:24(20:20/mi) 81/121bpm [1647b/mi] 85cal 53/80rpm 2.95/0mph Add a comment 3.2mi, 34:36 Run - Tempo 1) 0.75mi - 8:01(10:45/mi) 127/137bpm [1365b/mi] 74cal 80/84rpm 5.58/0mph 2) 0.07mi - 1:26(20:47/mi) 116/131bpm [2410b/mi] 8cal 58/78rpm 2.89/0mph 3) 0.68mi - 7:34(11:10/mi) 103/150bpm [1150b/mi] 47cal 78/82rpm 5.37/0mph 4) 0.05mi - 1:00(21:46/mi) 99/103bpm [2154b/mi] 4cal 60/78rpm 2.76/0mph 5) 1mi - 9:20(9:20/mi) 106/115bpm [989b/mi] 48cal 80/83rpm 6.43/0mph 6) 0.08mi - 40(8:46/mi) 113/114bpm [991b/mi] 4cal 80/81rpm 6.84/0mph 7) 0.09mi - 1:31(17:03/mi) 106/114bpm [1807b/mi] 10cal 56/79rpm 3.52/0mph 8) 0.49mi - 5:04(10:23/mi) 111/127bpm [1153b/mi] 31cal 80/82rpm 5.78/0mph Add a comment 2mi, 38:21 Walk - General 1) 1mi - 19:51(19:51/mi) 103/122bpm [2045b/mi] 110cal 53/61rpm 3.02/0mph 2) 0.97mi - 18:30(19:10/mi) 108/118bpm [2070b/mi] 108cal 53/57rpm 3.13/0mph Add a comment	0mi, 10:00 Cross - Strength 60 squats, calf raise, lunges Add a comment 0.8mi, 15:28 Walk - General 1) 0.76mi - 15:28(20:28/mi) 102/118bpm [2088b/mi] 89cal 53/62rpm 2.93/0mph Add a comment 2.2mi, 45:08 Walk - General 1) 1mi - 19:50(19:50/mi) 108/164bpm [2141b/mi] 126cal 52/61rpm 3.03/0mph 2) 1mi - 21:09(21:09/mi) 108/158bpm [2284b/mi] 124cal 52/60rpm 2.84/0mph 3) 0.19mi - 4:09(22:25/mi) 100/119bpm [2241b/mi] 24cal 51/59rpm 2.68/0mph Add a comment 0.3mi, 6:28 Walk - General 1) 0.25mi - 6:28(25:44/mi) 100/122bpm [2574b/mi] 33cal 52/59rpm 2.33/0mph Add a comment 2.5mi, 53:24 Walk - General 1) 1mi - 20:35(20:35/mi) 82/125bpm [1688b/mi] 109cal 53/60rpm 2.91/0mph 2) 1mi - 20:40(20:40/mi) 89/110bpm [1839b/mi] 118cal 52/59rpm 2.9/0mph 3) 0.54mi - 12:09(22:41/mi) 96/107bpm [2177b/mi] 66cal 52/60rpm 2.65/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility 125 Calf Raise 75 bicep curls 60 upright row 60 bent row 75 squats 300 sit ups 60 s t dips 4x30s planks 60 side ext 75 lunges 60 glute bridges 75 press ups 90 mountain climbers Add a comment 0mi, 40 Walk - General 1) 0.03mi - 40(21:20/mi) 88/89bpm [1877b/mi] 2cal 64/71rpm 2.81/0mph Add a comment 7.3mi, 2:33:37 Walk - General 1) 1mi - 20:47(20:47/mi) 101/113bpm [2100b/mi] 121cal 51/54rpm 2.89/0mph 2) 1mi - 20:43(20:43/mi) 102/112bpm [2114b/mi] 114cal 51/59rpm 2.89/0mph 3) 1mi - 21:26(21:26/mi) 95/108bpm [2037b/mi] 112cal 50/59rpm 2.8/0mph 4) 1mi - 21:31(21:31/mi) 81/97bpm [1743b/mi] 110cal 51/59rpm 2.79/0mph 5) 1mi - 20:30(20:30/mi) 82/103bpm [1681b/mi] 108cal 52/59rpm 2.93/0mph 6) 1mi - 19:21(19:21/mi) 81/111bpm [1567b/mi] 111cal 53/74rpm 3.1/0mph 7) 1mi - 21:37(21:37/mi) 84/103bpm [1815b/mi] 111cal 52/59rpm 2.78/0mph 8) 0.29mi - 7:42(26:24/mi) 85/92bpm [2244b/mi] 35cal 51/59rpm 2.27/0mph Add a comment	2.9mi, 54:25 Walk - General 1) 1mi - 19:13(19:13/mi) 120/139bpm [2306b/mi] 123cal 51/54rpm 3.12/0mph 2) 1mi - 18:48(18:48/mi) 113/134bpm [2124b/mi] 112cal 52/56rpm 3.19/0mph 3) 0.86mi - 16:24(19:04/mi) 112/127bpm [2135b/mi] 99cal 52/55rpm 3.15/0mph Add a comment 0.7mi, 13:01 Walk - General 1) 0.66mi - 13:01(19:45/mi) 116/140bpm [2291b/mi] 82cal 52/81rpm 3.04/0mph Add a comment 3.1mi, 34:16 Run - Easy 1) 0.86mi - 10:01(11:39/mi) 153/163bpm [1783b/mi] 109cal 78/82rpm 5.15/0mph 2) 0.09mi - 1:30(17:34/mi) 147/161bpm [2583b/mi] 13cal 56/79rpm 3.41/0mph 3) 0.73mi - 8:01(11:00/mi) 156/163bpm [1716b/mi] 89cal 79/81rpm 5.45/0mph 4) 0.08mi - 1:29(17:50/mi) 151/163bpm [2694b/mi] 15cal 57/81rpm 3.36/0mph 5) 0.79mi - 8:00(10:08/mi) 162/170bpm [1642b/mi] 96cal 79/84rpm 5.92/0mph 6) 0.06mi - 1:00(16:28/mi) 163/171bpm [2683b/mi] 11cal 58/80rpm 3.64/0mph 7) 0.47mi - 4:15(9:07/mi) 165/175bpm [1505b/mi] 53cal 79/83rpm 6.58/0mph Add a comment 2.1mi, 40:25 Walk - General 1) 1mi - 19:26(19:26/mi) 106/121bpm [2060b/mi] 112cal 53/56rpm 3.09/0mph 2) 1mi - 19:23(19:23/mi) 110/121bpm [2132b/mi] 108cal 53/57rpm 3.1/0mph 3) 0.08mi - 1:36(19:16/mi) 111/113bpm [2138b/mi] 8cal 53/56rpm 3.11/0mph Add a comment	1mi, 21:01 Walk - General 1) 1mi - 20:26(20:26/mi) 85/122bpm [1736b/mi] 109cal 51/59rpm 2.94/0mph 2) 0.03mi - 36(21:54/mi) 75/76bpm [1643b/mi] 2cal 52/54rpm 2.74/0mph Add a comment 0mi, 40:00 Cross - Strength Mobility 125 calf raise 80 press 60 squats, lunges, s t dips, glute bridges 300 sit ups Add a comment 0.7mi, 14:17 Walk - General 1) 0.72mi - 14:17(19:58/mi) 78/106bpm [1557b/mi] 81cal 53/80rpm 3.01/0mph Add a comment 3.5mi, 39:59 Run - Easy 1) 0.87mi - 10:04(11:33/mi) 145/159bpm [1675b/mi] 97cal 79/82rpm 5.2/0mph 2) 0.08mi - 1:28(17:58/mi) 136/151bpm [2444b/mi] 11cal 57/80rpm 3.34/0mph 3) 0.8mi - 8:00(9:58/mi) 143/162bpm [1426b/mi] 78cal 79/83rpm 6.02/0mph 4) 0.07mi - 1:26(21:36/mi) 118/132bpm [2548b/mi] 10cal 59/81rpm 2.78/0mph 5) 0.88mi - 9:03(10:17/mi) 113/134bpm [1162b/mi] 41cal 79/83rpm 5.83/0mph 6) 0.06mi - 1:35(27:03/mi) 107/122bpm [2893b/mi] 8cal 55/65rpm 2.22/0mph 7) 0.74mi - 8:22(11:19/mi) 111/120bpm [1256b/mi] 48cal 79/83rpm 5.3/0mph Add a comment 2.9mi, 1:00:11 Walk - General 1) 1mi - 20:50(20:50/mi) 104/119bpm [2166b/mi] 110cal 52/59rpm 2.88/0mph 2) 1mi - 22:04(22:04/mi) 103/119bpm [2273b/mi] 109cal 52/66rpm 2.72/0mph 3) 0.85mi - 17:17(20:21/mi) 110/120bpm [2238b/mi] 102cal 52/59rpm 2.95/0mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
0mi, 1:00:00 Cross - Strength Mobility 75 bicep curls 125 calf raise 60 side ext 60 lunge 60 upright row 60 squats 60 s t dips 300 sit ups 60 press ups Plus 45 calf raise, 45 lunges, 45 squats Add a comment 0.3mi, 3:59 Run - General 1) 0.34mi - 3:59(11:53/mi) 116/126bpm [1379b/mi] 31cal 79/82rpm 5.05/0mph Add a comment 0.5mi, 9:37 Walk - General 1) 0.48mi - 9:37(19:52/mi) 83/102bpm [1649b/mi] 52cal 53/80rpm 3.02/0mph Add a comment 4mi, 43:25 Run - General 1) 1mi - 11:21(11:21/mi) 147/157bpm [1667b/mi] 111cal 79/84rpm 5.29/0mph 2) 0.1mi - 1:31(14:58/mi) 118/129bpm [1767b/mi] 11cal 58/81rpm 4.01/0mph 3) 1mi - 10:48(10:48/mi) 136/144bpm [1469b/mi] 99cal 79/83rpm 5.56/0mph 4) 0.09mi - 1:34(18:18/mi) 110/132bpm [2013b/mi] 10cal 58/80rpm 3.28/0mph 5) 1mi - 9:55(9:55/mi) 112/135bpm [1110b/mi] 43cal 79/84rpm 6.05/0mph 6) 0.08mi - 1:27(17:34/mi) 105/114bpm [1845b/mi] 7cal 59/82rpm 3.42/0mph 7) 0.73mi - 6:50(9:25/mi) 110/123bpm [1036b/mi] 26cal 80/83rpm 6.37/0mph Add a comment 0.4mi, 7:32 Walk - General 1) 0.39mi - 7:32(19:28/mi) 102/109bpm [1985b/mi] 45cal 54/60rpm 3.08/0mph Add a comment 2.8mi, 54:29 Walk - General 1) 1mi - 19:31(19:31/mi) 88/114bpm [1718b/mi] 110cal 53/56rpm 3.07/0mph 2) 1mi - 19:29(19:29/mi) 96/106bpm [1871b/mi] 113cal 53/55rpm 3.08/0mph 3) 0.8mi - 15:29(19:22/mi) 100/105bpm [1936b/mi] 89cal 54/89rpm 3.1/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 75 bicep curl 60 lunges 60 s t dips 60 squats 60 side ext 60 upright row 300 sit ups 60 press ups Then 45 of squats, lunges, calf raise Add a comment 0.3mi, 25:42 Cross - Other 1) 0.25mi - 25:42(1:43:34/mi) 98/119bpm [10150b/mi] 125cal 59/83rpm 0.58/0mph Add a comment 3.3mi, 36:58 Run - General 1) 0.92mi - 10:02(10:52/mi) 142/155bpm [1543b/mi] 100cal 79/82rpm 5.52/0mph 2) 0.07mi - 1:29(21:09/mi) 131/145bpm [2771b/mi] 11cal 54/78rpm 2.84/0mph 3) 0.91mi - 10:09(11:07/mi) 148/158bpm [1646b/mi] 103cal 79/83rpm 5.39/0mph 4) 0.07mi - 1:24(19:19/mi) 136/150bpm [2628b/mi] 12cal 58/80rpm 3.1/0mph 5) 0.76mi - 8:26(11:03/mi) 153/163bpm [1690b/mi] 87cal 80/82rpm 5.43/0mph 6) 0.05mi - 1:01(18:36/mi) 157/164bpm [2921b/mi] 10cal 59/79rpm 3.23/0mph 7) 0.47mi - 4:27(9:23/mi) 160/171bpm [1502b/mi] 50cal 80/84rpm 6.39/0mph Add a comment 0.4mi, 8:44 Walk - General 1) 0.44mi - 8:44(19:50/mi) 85/100bpm [1686b/mi] 44cal 53/55rpm 3.02/0mph Add a comment 2.4mi, 46:51 Walk - General 1) 1mi - 19:30(19:30/mi) 81/99bpm [1580b/mi] 107cal 54/79rpm 3.08/0mph 2) 1mi - 19:22(19:22/mi) 82/105bpm [1588b/mi] 110cal 53/56rpm 3.1/0mph 3) 0.41mi - 7:58(19:16/mi) 81/87bpm [1561b/mi] 46cal 53/59rpm 3.11/0mph Add a comment	0.7mi, 13:16 Cross - Other 1) 0.65mi - 13:16(20:30/mi) 107/139bpm [2193b/mi] 80cal 52/60rpm 2.93/0mph Add a comment 0.6mi, 11:24 Walk - General 1) 0.6mi - 11:24(19:03/mi) 100/105bpm [1904b/mi] 67cal 52/81rpm 3.15/0mph Add a comment 0.4mi, 4:47 Run - Warm Down 1) 0.43mi - 4:47(11:03/mi) 156/171bpm [1723b/mi] 50cal 80/83rpm 5.43/0mph Add a comment 0.4mi, 7:36 Walk - General 1) 0.39mi - 7:36(19:42/mi) 126/147bpm [2482b/mi] 57cal 54/79rpm 3.05/0mph Add a comment 4.3mi, 47:44 Run - General 1) 0.89mi - 10:02(11:15/mi) 150/162bpm [1689b/mi] 104cal 80/85rpm 5.33/0mph 2) 0.08mi - 1:30(18:28/mi) 142/161bpm [2621b/mi] 12cal 57/81rpm 3.25/0mph 3) 0.87mi - 10:00(11:30/mi) 155/164bpm [1783b/mi] 105cal 81/84rpm 5.21/0mph 4) 0.09mi - 1:30(17:32/mi) 144/159bpm [2525b/mi] 13cal 57/82rpm 3.42/0mph 5) 0.96mi - 9:30(9:51/mi) 157/164bpm [1547b/mi] 104cal 81/115rpm 6.09/0mph 6) 0.08mi - 1:30(19:35/mi) 148/159bpm [2897b/mi] 13cal 59/81rpm 3.06/0mph 7) 1mi - 9:22(9:22/mi) 160/167bpm [1499b/mi] 106cal 81/83rpm 6.4/0mph 8) 0.01mi - 10(11:40/mi) 161/162bpm [1878b/mi] 1cal 81/82rpm 5.14/0mph 9) 0.08mi - 1:29(18:06/mi) 152/163bpm [2752b/mi] 13cal 58/82rpm 3.32/0mph 10) 0.24mi - 2:42(11:13/mi) 156/175bpm [1749b/mi] 28cal 80/89rpm 5.35/0mph Add a comment 0.4mi, 6:40 Walk - General 1) 0.36mi - 6:40(18:44/mi) 109/115bpm [2042b/mi] 40cal 55/61rpm 3.2/0mph Add a comment 3.2mi, 1:01:37 Walk - General 1) 1mi - 19:53(19:53/mi) 97/112bpm [1929b/mi] 115cal 53/59rpm 3.02/0mph 2) 1mi - 19:47(19:47/mi) 101/114bpm [1997b/mi] 106cal 53/59rpm 3.03/0mph 3) 1mi - 18:50(18:50/mi) 105/115bpm [1978b/mi] 108cal 55/82rpm 3.19/0mph 4) 0.17mi - 3:07(18:17/mi) 111/117bpm [2030b/mi] 19cal 54/56rpm 3.28/0mph Add a comment	0.7mi, 12:29 Walk - General 1) 0.65mi - 12:29(19:19/mi) 105/121bpm [2029b/mi] 71cal 52/56rpm 3.1/0mph Add a comment 0.2mi, 4:40 Cross - Other 1) 0.21mi - 4:40(22:35/mi) 107/141bpm [2416b/mi] 27cal 52/89rpm 2.66/0mph Add a comment 0.2mi, 4:58 Cross - Other 1) 0.22mi - 4:58(22:41/mi) 105/113bpm [2381b/mi] 26cal 52/59rpm 2.65/0mph Add a comment 2.4mi, 47:36 Walk - General 1) 1mi - 20:19(20:19/mi) 91/112bpm [1848b/mi] 111cal 53/66rpm 2.95/0mph 2) 1mi - 19:40(19:40/mi) 100/113bpm [1966b/mi] 114cal 53/59rpm 3.05/0mph 3) 0.37mi - 7:37(20:36/mi) 105/114bpm [2162b/mi] 47cal 53/61rpm 2.91/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 60 bicep curl 60 s t dips 75 lunges 75 upright row 60 side ext 60 shoulder roll 75 squats 300 sit ups 60 glute bridge 75 press ups Add a comment 0.7mi, 41:22 Cross - Other 1) 0.74mi - 41:22(55:50/mi) 83/114bpm [4633b/mi] 135cal 57/62rpm 1.07/0mph Add a comment 0.5mi, 11:55 Walk - General 1) 0.45mi - 11:55(26:19/mi) 85/98bpm [2237b/mi] 60cal 54/60rpm 2.28/0mph Add a comment	0mi, 45:00 Cross - Strength Mobility 75 bicep curls, 60 upright row, squats, lunges, press ups, side ext, shoulder roll, glute bridges 125 calf raise Add a comment 2mi, 37:20 Walk - General 1) 1mi - 19:21(19:21/mi) 101/125bpm [1954b/mi] 116cal 53/59rpm 3.1/0mph 2) 0.96mi - 17:59(18:49/mi) 81/109bpm [1524b/mi] 102cal 53/59rpm 3.19/0mph Add a comment 4.2mi, 1:24:38 Walk - General 1) 1mi - 19:47(19:47/mi) 96/110bpm [1899b/mi] 108cal 51/54rpm 3.03/0mph 2) 1mi - 20:02(20:02/mi) 91/115bpm [1824b/mi] 111cal 51/59rpm 2.99/0mph 3) 1mi - 20:20(20:20/mi) 84/119bpm [1708b/mi] 107cal 51/59rpm 2.95/0mph 4) 1mi - 20:20(20:20/mi) 76/87bpm [1545b/mi] 111cal 51/55rpm 2.95/0mph 5) 0.19mi - 4:09(21:41/mi) 84/105bpm [1822b/mi] 20cal 51/58rpm 2.77/0mph Add a comment 4.1mi, 1:23:47 Walk - General 1) 1mi - 19:39(19:39/mi) 85/104bpm [1670b/mi] 109cal 51/55rpm 3.05/0mph 2) 1mi - 19:38(19:38/mi) 95/127bpm [1865b/mi] 107cal 51/55rpm 3.06/0mph 3) 1mi - 20:16(20:16/mi) 84/107bpm [1702b/mi] 113cal 51/55rpm 2.96/0mph 4) 1mi - 21:02(21:02/mi) 83/106bpm [1746b/mi] 114cal 51/58rpm 2.85/0mph 5) 0.12mi - 3:12(26:33/mi) 90/100bpm [2389b/mi] 14cal 51/59rpm 2.26/0mph Add a comment	2.8mi, 51:52 Walk - General 1) 1mi - 18:53(18:53/mi) 90/107bpm [1700b/mi] 101cal 52/60rpm 3.18/0mph 2) 1mi - 17:53(17:53/mi) 68/102bpm [1216b/mi] 107cal 53/62rpm 3.36/0mph 3) 0.81mi - 15:05(18:42/mi) 77/112bpm [1440b/mi] 90cal 53/57rpm 3.21/0mph Add a comment 0mi, 15:00 Cross - Strength 100 calf raise 75 squats, lunges Add a comment 1.3mi, 11:33 Run - Tempo 1) 1mi - 9:14(9:14/mi) 162/169bpm [1495b/mi] 105cal 81/86rpm 6.5/0mph 2) 0.26mi - 2:20(9:06/mi) 166/171bpm [1511b/mi] 27cal 82/84rpm 6.59/0mph Add a comment 1.7mi, 19:55 Run - Warm Up 1) 0.87mi - 10:01(11:30/mi) 152/167bpm [1749b/mi] 101cal 78/83rpm 5.21/0mph 2) 0.08mi - 1:37(18:59/mi) 140/153bpm [2657b/mi] 13cal 57/82rpm 3.16/0mph 3) 0.66mi - 7:54(11:54/mi) 160/181bpm [1904b/mi] 86cal 80/83rpm 5.04/0mph 4) 0.03mi - 23(14:12/mi) 161/162bpm [2287b/mi] 4cal 62/80rpm 4.23/0mph Add a comment 0.4mi, 6:39 Walk - General 1) 0.37mi - 6:39(18:08/mi) 98/121bpm [1778b/mi] 42cal 56/60rpm 3.31/0mph Add a comment 3mi, 1:01:58 Walk - General 1) 1mi - 21:26(21:26/mi) 88/111bpm [1886b/mi] 112cal 53/62rpm 2.8/0mph 2) 1mi - 22:14(22:14/mi) 73/102bpm [1624b/mi] 109cal 52/61rpm 2.7/0mph 3) 0.96mi - 18:17(19:05/mi) 64/75bpm [1221b/mi] 102cal 53/57rpm 3.15/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 75 bicep curls 75 s t dips 75 upright row 75 squats 60 shoulder rolls 60 side ext 300 sit ups 60s v sit run 75 press ups Lucy Callum Tom Lucca Max Freddie John George Will Gregor Dylan Artharvin Tev Matty Oakley Keir Charlie Charlotte Helena Amelie Kizzy Add a comment 0.4mi, 9:16 Walk - General 1) 0.37mi - 9:16(24:55/mi) 79/117bpm [1968b/mi] 44cal 54/80rpm 2.41/0mph Add a comment 3.2mi, 35:46 Run - Easy 1) 0.68mi - 8:02(11:54/mi) 138/145bpm [1643b/mi] 74cal 79/84rpm 5.04/0mph 2) 0.08mi - 1:28(18:18/mi) 130/142bpm [2379b/mi] 10cal 56/80rpm 3.28/0mph 3) 0.73mi - 8:01(10:56/mi) 144/161bpm [1575b/mi] 76cal 79/82rpm 5.49/0mph 4) 0.05mi - 1:00(18:18/mi) 137/145bpm [2507b/mi] 7cal 57/79rpm 3.28/0mph 5) 0.82mi - 8:31(10:19/mi) 120/146bpm [1239b/mi] 49cal 80/82rpm 5.81/0mph 6) 0.08mi - 1:30(18:02/mi) 102/113bpm [1839b/mi] 10cal 58/82rpm 3.33/0mph 7) 0.71mi - 7:15(10:12/mi) 110/122bpm [1123b/mi] 34cal 80/82rpm 5.88/0mph Add a comment 3.2mi, 1:02:08 Walk - General 1) 1mi - 19:09(19:09/mi) 100/115bpm [1915b/mi] 110cal 53/57rpm 3.13/0mph 2) 1mi - 19:17(19:17/mi) 106/132bpm [2044b/mi] 110cal 53/57rpm 3.11/0mph 3) 1mi - 19:21(19:21/mi) 116/154bpm [2245b/mi] 116cal 53/59rpm 3.1/0mph 4) 0.23mi - 4:21(18:33/mi) 119/125bpm [2208b/mi] 27cal 53/56rpm 3.23/0mph Add a comment
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
0.3mi, 6:08 Walk - General 1) 0.31mi - 6:08(19:58/mi) 87/98bpm [1736b/mi] 34cal 52/55rpm 3.01/0mph Add a comment 0.4mi, 6:58 Walk - General 1) 0.38mi - 6:58(18:31/mi) 97/108bpm [1796b/mi] 40cal 50/52rpm 3.24/0mph Add a comment 0.5mi, 11:31 Walk - General 1) 0.54mi - 11:31(21:18/mi) 82/91bpm [1746b/mi] 60cal 51/59rpm 2.82/0mph Add a comment 0.9mi, 32:21 Cross - Other 1) 0.85mi - 32:21(38:06/mi) 85/111bpm [3239b/mi] 118cal 53/77rpm 1.57/0mph Add a comment 1.2mi, 22:43 Walk - General 1) 1mi - 18:21(18:21/mi) 102/121bpm [1871b/mi] 111cal 53/60rpm 3.27/0mph 2) 0.23mi - 4:22(18:46/mi) 88/109bpm [1652b/mi] 26cal 53/54rpm 3.2/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 75 squats 75 bicep curls 75 lunges 75 upright row 75 s t dips 300 sit ups 60 press ups 60 glute bridges Add a comment 3.2mi, 1:03:04 Walk - General 1) 1mi - 19:44(19:44/mi) 98/105bpm [1934b/mi] 114cal 52/54rpm 3.04/0mph 2) 1mi - 20:33(20:33/mi) 99/110bpm [2035b/mi] 109cal 52/59rpm 2.92/0mph 3) 1mi - 19:58(19:58/mi) 104/116bpm [2076b/mi] 101cal 53/59rpm 3/0mph 4) 0.16mi - 2:49(18:08/mi) 104/108bpm [1886b/mi] 17cal 54/55rpm 3.31/0mph Add a comment	1mi, 21:04 Walk - General 1) 1mi - 20:15(20:15/mi) 91/118bpm [1843b/mi] 112cal 52/82rpm 2.96/0mph 2) 0.04mi - 49(20:57/mi) 82/91bpm [1717b/mi] 4cal 52/54rpm 2.87/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 60 bicep curl 75 upright row 75 lunges 75 squats 75 s t dips 75 flute Bridge 300 sit ups 60s v sit run 75 press ups Add a comment 0.5mi, 5:11 Run - Warm Down 1) 0.47mi - 5:11(11:02/mi) 130/143bpm [1435b/mi] 47cal 80/83rpm 5.44/0mph Add a comment 0.3mi, 6:11 Walk - General 1) 0.31mi - 6:11(19:56/mi) 95/118bpm [1893b/mi] 36cal 54/81rpm 3.01/0mph Add a comment 4.3mi, 49:54 Run - Easy 1) 0.67mi - 8:01(12:01/mi) 142/149bpm [1707b/mi] 75cal 77/82rpm 4.99/0mph 2) 0.08mi - 1:29(18:11/mi) 135/147bpm [2456b/mi] 12cal 56/80rpm 3.3/0mph 3) 0.69mi - 8:01(11:34/mi) 143/154bpm [1654b/mi] 78cal 79/83rpm 5.19/0mph 4) 0.08mi - 1:29(18:45/mi) 139/153bpm [2607b/mi] 12cal 59/81rpm 3.2/0mph 5) 0.77mi - 8:08(10:37/mi) 113/143bpm [1201b/mi] 45cal 80/83rpm 5.65/0mph 6) 0.08mi - 1:22(18:07/mi) 99/104bpm [1793b/mi] 9cal 58/81rpm 3.31/0mph 7) 0.8mi - 8:01(10:03/mi) 106/132bpm [1065b/mi] 33cal 80/83rpm 5.97/0mph 8) 0.08mi - 1:30(18:23/mi) 106/111bpm [1948b/mi] 8cal 58/82rpm 3.27/0mph 9) 0.73mi - 7:58(10:57/mi) 111/132bpm [1215b/mi] 41cal 80/93rpm 5.48/0mph 10) 0.08mi - 1:31(18:19/mi) 106/113bpm [1942b/mi] 8cal 57/81rpm 3.27/0mph 11) 0.22mi - 2:22(10:59/mi) 103/122bpm [1132b/mi] 9cal 78/81rpm 5.46/0mph Add a comment 0.4mi, 7:31 Walk - General 1) 0.37mi - 7:31(20:32/mi) 100/108bpm [2054b/mi] 41cal 52/55rpm 2.92/0mph Add a comment 2.9mi, 57:01 Walk - General 1) 1mi - 19:45(19:45/mi) 98/110bpm [1935b/mi] 108cal 52/56rpm 3.04/0mph 2) 1mi - 20:29(20:29/mi) 105/115bpm [2151b/mi] 106cal 52/56rpm 2.93/0mph 3) 0.85mi - 16:47(19:51/mi) 105/111bpm [2084b/mi] 107cal 52/59rpm 3.02/0mph Add a comment	1.5mi, 30:28 Walk - General 1) 1mi - 20:33(20:33/mi) 97/114bpm [1994b/mi] 107cal 52/79rpm 2.92/0mph 2) 0.47mi - 9:54(21:18/mi) 106/123bpm [2258b/mi] 53cal 52/59rpm 2.82/0mph Add a comment 0mi, 30:00 Cross - Strength Mobility 125 calf raise 75 bicep curl 75 s t dips 75 lunges 300 sit ups 75 squats 80 press ups Add a comment 0.5mi, 5:57 Run - Warm Down 1) 0mi - 4(2:06:28/mi) 86/86bpm [10876b/mi] 80/80rpm 0.47/0mph 2) 0.49mi - 5:53(11:54/mi) 104/122bpm [1238b/mi] 40cal 75/83rpm 5.04/0mph Add a comment 3.4mi, 36:27 Run - Tempo 1) 0.76mi - 8:01(10:34/mi) 136/155bpm [1438b/mi] 77cal 79/83rpm 5.68/0mph 2) 0.08mi - 1:30(19:32/mi) 126/140bpm [2460b/mi] 10cal 57/79rpm 3.07/0mph 3) 0.65mi - 6:34(10:08/mi) 129/145bpm [1307b/mi] 54cal 79/82rpm 5.92/0mph 4) 0.14mi - 2:56(21:09/mi) 108/124bpm [2285b/mi] 15cal 68/86rpm 2.84/0mph 5) 1mi - 9:17(9:17/mi) 115/122bpm [1068b/mi] 55cal 80/82rpm 6.46/0mph 6) 0.2mi - 1:45(8:48/mi) 123/129bpm [1082b/mi] 12cal 81/82rpm 6.82/0mph 7) 0.07mi - 1:28(20:54/mi) 108/126bpm [2256b/mi] 7cal 60/82rpm 2.87/0mph 8) 0.46mi - 4:55(10:41/mi) 103/110bpm [1100b/mi] 22cal 79/81rpm 5.62/0mph Add a comment 1.9mi, 37:17 Walk - General 1) 1mi - 19:26(19:26/mi) 83/97bpm [1613b/mi] 112cal 51/54rpm 3.09/0mph 2) 0.93mi - 17:52(19:17/mi) 78/86bpm [1504b/mi] 101cal 52/55rpm 3.11/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility 125 calf 75 upright row 75 squats 75 bicep curl 75 lunges 75 s t dips 60 side ext 300 sit ups 60 glute bridges 75 press ups Add a comment 0.3mi, 6:27 Walk - General 1) 0.26mi - 6:27(24:34/mi) 102/107bpm [2505b/mi] 28cal 50/60rpm 2.44/0mph Add a comment 3.9mi, 1:25:21 Walk - General 1) 1mi - 20:28(20:28/mi) 107/125bpm [2189b/mi] 112cal 51/59rpm 2.93/0mph 2) 1mi - 22:37(22:37/mi) 111/142bpm [2511b/mi] 119cal 51/76rpm 2.65/0mph 3) 1mi - 21:22(21:22/mi) 117/141bpm [2499b/mi] 118cal 50/60rpm 2.81/0mph 4) 0.93mi - 20:54(22:34/mi) 112/149bpm [2527b/mi] 114cal 50/81rpm 2.66/0mph Add a comment 4.1mi, 1:33:18 Walk - General 1) 1mi - 23:28(23:28/mi) 96/111bpm [2252b/mi] 117cal 50/79rpm 2.56/0mph 2) 1mi - 23:04(23:04/mi) 101/116bpm [2330b/mi] 110cal 50/65rpm 2.6/0mph 3) 1mi - 23:30(23:30/mi) 99/116bpm [2326b/mi] 113cal 49/59rpm 2.55/0mph 4) 1mi - 22:02(22:02/mi) 100/119bpm [2203b/mi] 102cal 51/60rpm 2.72/0mph 5) 0.06mi - 1:15(21:49/mi) 115/121bpm [2509b/mi] 6cal 51/54rpm 2.75/0mph Add a comment	0mi, 10:00 Cross - Strength 60 lunges, calf raise, squats Add a comment 2.7mi, 54:42 Walk - General 1) 1mi - 19:56(19:56/mi) 76/108bpm [1515b/mi] 102cal 52/80rpm 3.01/0mph 2) 1mi - 19:51(19:51/mi) 81/107bpm [1608b/mi] 114cal 52/56rpm 3.02/0mph 3) 0.74mi - 14:55(20:12/mi) 78/107bpm [1576b/mi] 80cal 52/56rpm 2.97/0mph Add a comment 0.5mi, 5:14 Run - Warm Down 1) 0.48mi - 5:14(10:50/mi) 109/123bpm [1182b/mi] 37cal 80/83rpm 5.53/0mph Add a comment 0.3mi, 6:38 Walk - General 1) 0.32mi - 6:38(20:42/mi) 79/89bpm [1635b/mi] 35cal 53/79rpm 2.9/0mph Add a comment 4.5mi, 49:23 Run - Steady-State 1) 0.69mi - 8:02(11:42/mi) 113/134bpm [1322b/mi] 58cal 78/83rpm 5.13/0mph 2) 0.09mi - 1:30(16:45/mi) 102/112bpm [1709b/mi] 9cal 59/79rpm 3.58/0mph 3) 0.14mi - 1:33(11:09/mi) 104/115bpm [1160b/mi] 8cal 79/83rpm 5.38/0mph 4) 0.56mi - 6:27(11:32/mi) 104/113bpm [1200b/mi] 40cal 80/82rpm 5.2/0mph 5) 0.11mi - 2:00(17:54/mi) 92/112bpm [1647b/mi] 13cal 57/80rpm 3.35/0mph 6) 1mi - 10:11(10:11/mi) 102/110bpm [1040b/mi] 49cal 80/82rpm 5.89/0mph 7) 0.92mi - 8:22(9:05/mi) 114/163bpm [1035b/mi] 52cal 80/83rpm 6.61/0mph 8) 0.11mi - 1:58(18:32/mi) 105/117bpm [1946b/mi] 13cal 64/83rpm 3.24/0mph 9) 0.88mi - 9:21(10:34/mi) 122/157bpm [1289b/mi] 69cal 80/83rpm 5.68/0mph Add a comment 0.4mi, 7:29 Walk - General 1) 0.36mi - 7:29(20:42/mi) 76/81bpm [1573b/mi] 38cal 52/59rpm 2.9/0mph Add a comment 1.5mi, 29:03 Walk - General 1) 1mi - 19:35(19:35/mi) 103/120bpm [2017b/mi] 109cal 53/57rpm 3.06/0mph 2) 0.47mi - 9:28(20:15/mi) 100/123bpm [2025b/mi] 49cal 53/59rpm 2.96/0mph Add a comment	3mi, 58:20 Walk - General 1) 1mi - 19:30(19:30/mi) 106/122bpm [2068b/mi] 116cal 52/59rpm 3.08/0mph 2) 1mi - 18:53(18:53/mi) 106/120bpm [2002b/mi] 109cal 52/57rpm 3.18/0mph 3) 1mi - 19:40(19:40/mi) 113/119bpm [2222b/mi] 110cal 52/55rpm 3.05/0mph 4) 0.01mi - 17(19:37/mi) 110/112bpm [2159b/mi] 1cal 51/52rpm 3.06/0mph Add a comment 0.6mi, 11:18 Walk - General 1) 0.61mi - 11:18(18:40/mi) 108/116bpm [2016b/mi] 69cal 53/81rpm 3.21/0mph Add a comment 3mi, 33:42 Run - General 1) 0.69mi - 8:02(11:35/mi) 114/135bpm [1321b/mi] 63cal 79/82rpm 5.18/0mph 2) 0.08mi - 1:29(18:56/mi) 105/115bpm [1988b/mi] 9cal 58/79rpm 3.17/0mph 3) 0.73mi - 8:01(10:56/mi) 142/166bpm [1553b/mi] 77cal 80/112rpm 5.48/0mph 4) 0.07mi - 1:30(22:03/mi) 145/158bpm [3197b/mi] 13cal 56/82rpm 2.72/0mph 5) 0.77mi - 7:59(10:18/mi) 154/164bpm [1586b/mi] 85cal 80/84rpm 5.82/0mph 6) 0.06mi - 1:03(17:33/mi) 158/160bpm [2772b/mi] 10cal 58/80rpm 3.42/0mph 7) 0.6mi - 5:39(9:29/mi) 163/185bpm [1547b/mi] 64cal 80/84rpm 6.32/0mph Add a comment 2.6mi, 52:51 Walk - General 1) 1mi - 19:54(19:54/mi) 85/104bpm [1692b/mi] 111cal 52/59rpm 3.02/0mph 2) 1mi - 20:05(20:05/mi) 67/82bpm [1346b/mi] 113cal 51/62rpm 2.99/0mph 3) 0.59mi - 12:52(21:53/mi) 60/73bpm [1313b/mi] 63cal 52/59rpm 2.74/0mph Add a comment	-

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