DTB

M45

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Races
117
Miles
9580
Miles
204
Miles
13252
Miles
15779
WAVA
58.37%
10k
46:45
10M
1:26:03
Half
1:44:03
100k
18:09:13

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Recent Training
15th Apr	General	2.8mi	41:29
15th Apr	General	3.9mi	1:03:11
14th Apr	General	1.8mi	34:33
14th Apr	General	2mi	28:58
13th Apr	General	1.4mi	24:16

12 Month Benchmarks	Run	Bike
Mile	5:47	52
5k	28:29	10:24
5mi	49:54	18:03
10k	1:02:19	22:27
10mi	1:43:03	39:04
Half	2:22:17	51:08
20mi	3:59:01	1:23:28
Mara	5:28:38	1:52:26
50k	6:45:46	2:17:38
40mi	10:12:33	3:51:26
75k	12:18:15	4:33:07
50mi	13:30:44	4:51:50
100k	16:59:26	6:07:36
75mi	22:09:25	0

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
6mi	3	49:55 51.01	52:02 48.95			51:17 49.95															49:55 8:19/mi	51.01
10km	4	1:01:00 43.28			55:24 47.81	47:40 55.71		46:45 57.22													46:45 7:31/mi	57.22
11.9km	1													1:08:25 49.27							1:08:25 9:15/mi	49.27
8mi	5			1:24:12 41.06	1:27:12 39.71	1:19:52 43.46		1:21:23 42.95													1:19:52 9:59/mi	43.46
10mi	7	1:32:48 47.14				1:26:03 51.04															1:26:03 8:36/mi	51.04
13.1mi	10	2:02:28 47.34			2:12:56 43.66	1:49:34 53.07	1:48:25 53.77	1:45:00 55.71					1:44:03 58.37								1:44:03 7:57/mi	58.37
16mi	1					2:20:30 51.22															2:20:30 8:47/mi	51.22
30.6km	1										5:47:13 25.67										5:47:13 18:15/mi	25.67
38km	1														6:01:18 32.09						6:01:18 15:18/mi	32.09
27mi	7											5:51:30 37.29	9:16:44 23.74		5:37:21 39.82			5:42:15 40.25			5:37:21 12:30/mi	40.25
43.8km	1																		6:02:19 38.73		6:02:19 13:19/mi	38.73
44.5km	1										10:09:41 21.96										10:09:41 22:04/mi	21.96
44.8km	1																	7:31:15 31.67			7:31:15 16:13/mi	31.67
45km	2										9:48:06 23.09	6:07:10 37.26									6:07:10 13:08/mi	37.26
45.1km	1										7:23:46 30.65										7:23:46 15:51/mi	30.65
28mi	1																	5:50:39 41.08			5:50:39 12:31/mi	41.08
46.3km	1																		6:26:14 38.87		6:26:14 13:26/mi	38.87
47.2km	1																	7:52:03 32.27			7:52:03 16:06/mi	32.27
47.2km	1																	7:45:46 32.72			7:45:46 15:53/mi	32.72
47.5km	1																	6:44:04 38.02			6:44:04 13:41/mi	38.02
47.8km	1																		6:07:33 42.45		6:07:33 12:22/mi	42.45
30mi	8											6:52:00 36.16	8:49:42 28.36	5:41:16 44.37	6:48:53 37.34			6:13:57 41.87			5:41:16 11:23/mi	44.37
48.5km	1																	7:44:19 33.88			7:44:19 15:25/mi	33.88
48.9km	1																	6:37:05 40.05			6:37:05 13:04/mi	40.05
50km	1																	8:03:02 33.81			8:03:02 15:33/mi	33.81
51km	1											7:52:00 33.77									7:52:00 14:54/mi	33.77
51.5km	2											10:02:00 26.81	6:20:37 42.76								6:20:37 11:54/mi	42.76
51.9km	1									8:17:00 32.31											8:17:00 15:25/mi	32.31
33mi	8														7:54:08 36.30	6:49:16 42.40			6:59:40 42.41	6:59:40 42.78	6:49:16 12:24/mi	42.78
53.1km	1										7:23:00 37.62										7:23:00 13:25/mi	37.62
53.4km	1																	8:04:56 36.65			8:04:56 14:37/mi	36.65
53.4km	1																	7:06:37 41.67			7:06:37 12:51/mi	41.67
55.2km	1																	8:02:24 38.46			8:02:24 14:03/mi	38.46
37mi	3									9:23:00 33.96				6:58:02 47.16							6:58:02 11:18/mi	47.16
61.2km	1												8:26:04 39.94								8:26:04 13:19/mi	39.94
61.2km	1											12:50:00 26.06									12:50:00 20:15/mi	26.06
63.4km	1																		15:21:28 24.10		15:21:28 23:23/mi	24.10
66.8km	1											10:15:07 36.32									10:15:07 14:49/mi	36.32
43mi	1															8:44:00 45.95					8:44:00 12:11/mi	45.95
43.8mi	1								12:06:45 32.10												12:06:45 16:36/mi	32.10
70.6km	1														12:01:04 33.92						12:01:04 16:26/mi	33.92
50mi	6					11:29:36 38.98		12:30:20 36.04	13:37:58 33.36				10:49:30 43.23								10:49:30 12:59/mi	43.23
98km	2							20:04:33 29.07													20:04:33 19:47/mi	29.07
100km	6			21:00:00 28.26						19:45:04 30.77							18:32:05 34.67	18:09:13 35.70			18:09:13 17:32/mi	35.70
102km	1													22:01:34 29.25							22:01:34 20:51/mi	29.25
102.1km	1																		17:18:12 38.90		17:18:12 16:21/mi	38.90
110km	1															19:30:00 37.25					19:30:00 17:07/mi	37.25
69mi	1										17:25:39 40.54										17:25:39 15:09/mi	40.54
114.5km	1														31:15:20 24.32						31:15:20 26:22/mi	24.32
122.8km	1													27:29:03 30.08							27:29:03 21:37/mi	30.08
166km	1														32:42:42 37.56						32:42:42 19:02/mi	37.56
105mi	2																33:58:15 37.65		32:39:36 39.83		32:39:36 18:40/mi	39.83

2024		Result	WAVA	Distance
4 Feb	XNRG Pilgrim Day 2	7:42:45	38.80	33mi
3 Feb	XNRG Pilgrim Day 1 SB	6:59:40	42.78	33mi
2023		Result	WAVA	Distance
12 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3 PB	6:07:33	42.45	47.8km
11 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2 PB	6:02:19	38.73	43.8km
10 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 PB	6:26:14	38.87	46.3km
29 Sep	UTMB NICE DNF 63.4k PB	15:21:28	24.10	63.4km
28 Jul	Lakeland 100 PB	32:39:36	39.83	105mi
24 Jun	Jurassic 100k PB	17:18:12	38.90	102.14km
5 Feb	XNRG Pilgrim Day 2	7:09:00	41.49	33mi
4 Feb	XNRG Pilgrim Day 1 SB	6:59:40	42.41	33mi
2022		Result	WAVA	Distance
15 Dec	John Muir Way: Day 5 PB	7:45:46	32.72	47.21km
10 Dec	John Muir Way: Day 4 PB	7:31:15	31.67	44.77km
9 Dec	John Muir Way: Day 3 PB	8:03:02	33.81	50.01km
8 Dec	John Muir Way: Day 2 PB	7:44:19	33.88	48.47km
7 Dec	John Muir Way: Day 1 PB	7:52:03	32.27	47.19km
13 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3 PB	5:50:39	41.08	28mi
12 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2 SB	5:42:15	40.25	27mi
11 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 SB	6:13:57	41.87	30mi
9 Sep	CanfrancCanfranc100k	36:52:21	17.57	100km
2 Jul	Ultra Trail Snowdonia 100	25:19:56	25.58	100km
11 Jun	Jurassic 100k PB	18:09:13	35.70	100km
1 May	XNRG Devil's Day 3 PB	6:44:04	38.02	47.52km
30 Apr	XNRG Devil's Day 2 PB	8:02:24	38.46	55.24km
29 Apr	XNRG Devil's Day 1 PB	6:37:05	40.05	48.91km
6 Feb	Pilgrim day 2 PB	8:04:56	36.65	53.4km
6 Feb	Pilgrm Day 1 PB	7:06:37	41.67	53.41km
2021		Result	WAVA	Distance
23 Jul	Lakeland100 SB	33:58:15	37.65	105mi
19 Jun	Jurassic 100k SB	18:32:05	34.67	100km
2020		Result	WAVA	Distance
2 Oct	North Coast 110k PB	19:30:00	37.25	110km
2 Feb	Pilgrim Challenge Day 2	7:36:18	38.03	33mi
1 Feb	Pilgrim Challenge Day 1 PB	6:49:16	42.40	33mi
11 Jan	Country to Capital PB	8:44:00	45.95	43mi
2019		Result	WAVA	Distance
10 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3 PB	5:37:21	39.82	27mi
9 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2	6:02:57	37.01	27mi
8 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 SB	6:48:53	37.34	30mi
7 Sep	Graechen Berglauf	3:00:55	28.93	17.95km
5 Sep	UTMR full course (170k 12000m) - however in halted at CP04.	12:01:00	22.26	50.3km
7 Jul	TVSB X-Alpine PB	31:15:20	24.32	114.5km
24 May	nuts karhunkierros 166k PB	32:42:42	37.56	166km
14 Apr	Ultra Trail Mont Terrible (day 2) PB	6:01:18	32.09	38km
13 Apr	Ultra Trail Mont Terrible (day 1) PB	12:01:04	33.92	70.6km
3 Feb	XNRG Pilgrims 33 mi x2 days (day2)	8:04:35	35.52	33mi
2 Feb	XNRG Pilgrims 33 mi x2 days SB	7:54:08	36.30	33mi
2018		Result	WAVA	Distance
1 Dec	Grim Challenge PB	1:08:25	49.27	11.9km
24 Nov	Hellrunner: Hell Down South	1:44:45	44.22	10mi
14 Oct	Pony Express Day 2 PB	5:41:16	44.37	30mi
13 Oct	Pony Express Day 1	6:16:50	40.19	30mi
29 Aug	TDS PB	27:29:03	30.08	122.8km
8 Jul	Round the Island - Day 2 PB	6:58:02	47.16	37mi
7 Jul	Round the Island - Day 1	8:36:05	38.20	37mi
15 Jun	Zugspitze Ultra PB	22:01:34	29.25	102km
2017		Result	WAVA	Distance
18 Nov	Hellrunner: Hell Down South	1:44:25	44.00	10mi
12 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3	11:07:32	19.80	27mi
11 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2 SB	9:16:44	23.74	27mi
10 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 SB	8:49:42	28.36	30mi
2 Jul	XNRG Isle of Wight Day 2 PB	6:20:37	42.76	51.5km
1 Jul	XNRG Isle of Wight Day 1 PB	8:26:04	39.94	61.16km
10 Jun	Endure 24 Solo PB	10:49:30	43.23	50mi
19 Mar	Fleet Half Marathon PB	1:44:03	58.37	13.1mi
14 Jan	Hellrunner: Hell Down South	1:44:32	53.15	12mi
2016		Result	WAVA	Distance
3 Dec	Might Contain Nuts 4 Brecon Ultra PB	10:15:07	36.32	66.84km
13 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3 SB	5:51:30	37.29	27mi
12 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2	6:31:47	33.46	27mi
11 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 SB	6:52:00	36.16	30mi
25 Sep	XNRG Cotswolds Day 2 PB	7:52:00	33.77	51km
24 Sep	XNRG Cotwolds Day 1 PB	6:07:10	37.26	45km
4 Jul	XNRG IoW Day 2 SB	10:02:00	26.81	51.5km
3 Jul	XNRG IoW Day 1 PB	12:50:00	26.06	61.2km
1 May	Pony Express - Day 2	9:01:42	27.50	30mi
30 Apr	Pony Express - Day 1	8:34:34	28.95	30mi
2015		Result	WAVA	Distance
13 Sep	X-NRG Cotswolds Challenge - Day 2 PB	7:23:46	30.65	45.06km
12 Sep	XNRG Cotwolds Day 1 PB	7:23:00	37.62	53.11km
22 Aug	UTMR Day 3 SB	9:48:06	23.09	45km
21 Aug	UTMR Day 2 PB	10:09:41	21.96	44.48km
20 Aug	UTMR Day 1 PB	5:47:13	25.67	30.63km
30 Jul	Lakeland50	12:34:15	36.65	50mi
20 Jun	Rat Race The Wall PB	17:25:39	40.54	69mi
18 Jan	Hell Down South	1:58:50	38.06	10mi
2014		Result	WAVA	Distance
6 Dec	Might Contain Nuts Brecons Winter	6:15:00	35.92	44.95km
6 Sep	Brecons 10 - Long Course SB	19:45:04	30.77	100km
22 Jun	Round the Island Isle of Wight Multistage Ultra - Day 2 only PB	8:17:00	32.31	51.87km
21 Jun	Round the Island Isle of Wight Multistage Ultra - Day 1 only SB	9:23:00	33.96	37mi
10 May	MCN Brecons Ultra - Summer	10:08:00	25.12	31mi
4 Jan	Hellrunner: Hell Down South	1:56:48	38.45	10mi
2013		Result	WAVA	Distance
7 Dec	Welsh Ultra PB	12:06:45	32.10	43.78mi
27 Jul	Lakeland 50 SB	13:37:58	33.36	50mi
2011		Result	WAVA	Distance
3 Dec	Grim Original	1:36:49	36.10	8mi
26 Aug	CCC PB	20:04:33	29.07	98km
30 Jul	Lakeland 50 SB	12:30:20	36.04	50mi
22 May	Marwell Wildlife 10K PB	46:45	57.22	10km
20 Mar	Reading Half Marathon SB	1:45:00	55.71	13.1mi
16 Jan	Grim Challenge SB	1:21:23	42.95	8mi
2010		Result	WAVA	Distance
27 Nov	Hellrunner: Hell Down South	1:33:17	47.22	10mi
27 Aug	CCC	17:23:28	33.44	98km
21 Mar	Reading Half Marathon SB	1:48:25	53.77	13.1mi
2009		Result	WAVA	Distance
5 Dec	Grim Challenge PB	1:19:52	43.46	8mi
3 Oct	Caesar's Camp 50 Miler SB	11:29:36	38.98	50mi
27 Sep	Windsor Half Marathon SB	1:49:34	53.07	13.1mi
1 Aug	Lakeland 50	15:09:12	29.56	50mi
17 May	Woodley 10K SB	47:40	55.71	10km
10 May	Alton 10 PB	1:26:03	51.04	10mi
5 Apr	The Asics Kingston Breakfast Run 16 miles PB	2:20:30	51.22	16mi
29 Mar	Reading Half Marathon	1:57:30	49.48	13.1mi
15 Mar	Fleet Half Marathon	1:58:42	48.98	13.1mi
11 Feb	MOD XC SB	51:17	49.95	6mi
2008		Result	WAVA	Distance
7 Dec	Grim Challenge SB	1:27:12	39.71	8mi
21 Sep	Windsor Half Marathon SB	2:12:56	43.66	13.1mi
6 Apr	Dunsfold 10K SB	55:24	47.81	10km
16 Mar	Fleet Half Marathon	2:16:21	42.57	13.1mi
2007		Result	WAVA	Distance
2 Dec	Grim Challenge SB	1:24:12	41.06	8mi
15 Jul	Trailwalker UK SB	21:00:00	28.26	100km
2006		Result	WAVA	Distance
8 Feb	MOD XC SB	52:02	48.95	6mi
2005		Result	WAVA	Distance
9 Oct	Great South Run SB	1:32:48	47.14	10mi
1 May	Dorking 10K Fun Run SB	1:01:00	43.28	10km
24 Apr	Bracknell Half Marathon SB	2:02:28	47.34	13.1mi
6 Mar	Reading Half Marathon	2:09:38	44.72	13.1mi
10 Feb	MOD XC PB	49:55	51.01	6mi

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	175	167	363	68	0	0	0	0	0	0	0	0	772
2024	42	94	27	12	0	0	0	0	0	0	0	0	175
2024	4	19	46	82	0	0	0	0	0	0	0	0	151
2023	85	83	214	139	229	155	159	207	103	389	142	302	2207
2023	78	89	36	51	39	138	113	7	61	19	92	2	722
2023	58	36	86	58	51	1	25	78	63	31	34	16	537
2022	119	91	131	189	204	120	181	99	128	269	214	276	2021
2022	0	0	0	0	0	2.9	0	0	0	0	0	0	2.9
2022	83	83	11	73	41	136	87	127	75	10	101	36	863
2022	130	95	188	261	288	19	218	88	94	22	10	60	1473
2021	166	153	164	160	118	171	90	219	136	86	177	116	1755
2021	10	52	21	78	48	63	114	27	4	4	14	22	457
2021	313	146	328	321	692	189	87	191	266	704	328	570	4133
2020	40	65	49	82	113	90	192	144	187	211	134	161	1468
2020	55	105	50	73	58	34	21	18	24	85	13	89	622
2020	85	8	109	175	416	437	212	571	322	18	90	46	2487
2019	18	20	15	80	42	87	44	22	73	47	175	82	705
2019	6	121	81	71	112	47	93	99	72	78	84	26	889
2019	0	0	23	18	131	108	14	46	85	35	0	20	481
2018	4	87	81	91	98	49	10	58	119	54	44	68	764
2018	0	0	0	0	0	0	0	0	0	0.6	0	0	0.6
2018	47	38	96	23	83	105	93	186	4	69	47	202	994
2018	0	35	50	47	96	107	87	20	0	0	14	15	471
2017	33	48	39	79	143	16	89	73	83	100	44	160	907
2017	70	53	66	27	36	55	119	135	0	61	106	0	728
2017	3	9	40	140	95	211	8	0	0	5	8	20	538
2016	113	62	73	193	61	41	46	89	32	49	44	14	816
2016	14	4	60	39	98	110	142	93	63	4	124	124	875
2016	77	82	0	7	13	28	10	19	141	78	0	0	456
2015	65	56	133	227	81	105	72	102	67	96	52	89	1144
2015	2.9	0	0	0	0	0	0.3	0	0.6	0.5	0	0	4.4
2015	18	17	25	9	5	104	99	95	72	0	7	23	474
2015	29	7	40	13	53	3	31	23	4	103	37	41	386
2014	31	41	23	42	55	78	90	75	78	91	109	78	790
2014	0	0	0	1.1	0	0.8	0	5.1	0	1.4	1.8	1.1	11.2
2014	44	32	12	54	67	155	94	14	72	14	20	61	639
2014	24	80	117	225	44	68	14	47	75	16	15	29	752
2013	0	0	0	0	28	20	34	0	0	20	0	14	116
2013	0.4	4.5	5.2	2	2.1	2.9	0.7	1.6	0	0	0.6	0	19.9
2013	1	1	0	0	36	14	66	39	6	13	24	140	340
2013	11	0	0	25	7	30	7	12	22	71	102	30	317
2012	139	96	69	6	0	0	0	0	0	18	20	0	348
2012	12.7	10.5	19.9	14.9	16.9	14.9	14.7	8.6	6	2.6	2.9	2.2	126.5
2012	2	0	0	0	0	0	0	2	0	1	1	0	6
2012	0	0	3	0	0	25	44	99	104	0	6	0	280
2011	65	51	17	43	59	47	37	20	61	45	91	164	699
2011	0	0	0	0	0	0	0	0	0	10.6	14.5	9.5	34.6
2011	24	19	55	37	68	95	139	76	57	32	12	11	626
2011	0	0	47	54	51	0	3	10	10	0	0	0	175
2010	87	79	69	66	31	82	85	53	121	57	50	84	861
2010	0	0	0.3	2.2	0.4	0	1.1	0	0	0	0	0	3.9
2010	26	6	40	10	19	75	76	60	13	76	50	15	465
2010	68	64	13	46	72	60	4	8	55	25	0	12	426
2009	0	34	66	17	50	78	24	43	26	2	33	38	408
2009	0	0	0	0	0	0.4	0	0	0	0	0	0	0.4
2009	84	63	69	54	42	7	67	101	107	55	31	26	707
2009	0	0	12	58	48	17	6	17	2	19	8	0	187

Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26
4.2mi, 1:20:05 Walk - General 1) 6.73km - 1:20:05(11:53/km) 84/107bpm [999b/km] 294cal 50/73rpm Add a comment 0.2mi, 9:17 Walk - General 1) 0.32km - 9:17(28:50/km) 63/94bpm [1816b/km] 21cal 24/79rpm Add a comment	0mi, 4:05 Cross - Strength Add a comment 0.6mi, 10:06 Run - Treadmill 1) 1km - 10:06(10:06/km) 101/135bpm [1021b/km] 65cal Add a comment 0.6mi, 7:40 Run - Treadmill 1) 0.96km - 7:40(7:59/km) 130/147bpm [1037b/km] 85cal Add a comment 1.8mi, 28:33 Walk - General 1) 2.85km - 28:33(10:00/km) 90/112bpm [900b/km] 133cal 59/64rpm Add a comment	3.3mi, 55:15 Walk - General 1) 5.24km - 55:15(10:33/km) 80/94bpm [844b/km] 185cal 57/64rpm Add a comment	2.2mi, 47:43 Walk - General 1) 3.51km - 47:43(13:35/km) 76/99bpm [1033b/km] 145cal 44/66rpm Add a comment 15.9mi, 1:11:31 Bike - General 1) 5km - 13:57(2:47/km) 134/147bpm [374b/km] 160cal 2) 5km - 16:18(3:16/km) 133/148bpm [434b/km] 169cal 3) 5km - 16:02(3:12/km) 135/153bpm [433b/km] 163cal 4) 5km - 12:02(2:24/km) 132/149bpm [318b/km] 102cal 5) 5km - 11:56(2:23/km) 130/151bpm [310b/km] 88cal 6) 0.55km - 1:17(2:21/km) 135/143bpm [316b/km] 12cal Add a comment	0.3mi, 5:30 Run - Treadmill 1) 0.51km - 5:30(10:51/km) 118/155bpm [1281b/km] 52cal Add a comment 2.5mi, 33:59 Run - Treadmill 10% 4k. Aiming at about sub 9 mins due to on-going L ankle pain. 08:43 17:19 26:00 34:01 Sped up at the end and pain came on - should not have. Will rest this week and no inclines. 1) 1km - 9:20(9:20/km) 130/151bpm [1214b/km] 103cal 2) 1km - 8:21(8:21/km) 150/158bpm [1254b/km] 109cal 3) 1km - 8:00(8:00/km) 152/163bpm [1217b/km] 105cal 4) 1km - 7:54(7:54/km) 158/168bpm [1248b/km] 108cal 5) 0.06km - 22(6:15/km) 164/164bpm [1025b/km] 5cal Add a comment 3.6mi, 1:04:44 Walk - General 1) 5.74km - 1:04:44(11:17/km) 81/109bpm [913b/km] 221cal 53/83rpm Add a comment 20.5mi, 1:28:24 Bike - General 1) 5km - 14:15(2:51/km) 128/140bpm [365b/km] 154cal 2) 5km - 14:59(3:00/km) 132/145bpm [396b/km] 155cal 3) 5km - 12:03(2:25/km) 128/139bpm [308b/km] 106cal 4) 5km - 13:58(2:48/km) 130/150bpm [363b/km] 128cal 5) 5km - 12:55(2:35/km) 124/137bpm [320b/km] 80cal 6) 5km - 11:50(2:22/km) 115/130bpm [272b/km] 48cal 7) 3.04km - 8:25(2:46/km) 122/142bpm [337b/km] 50cal Add a comment	3.6mi, 1:02:24 Walk - General 1) 5.79km - 1:02:24(10:47/km) 78/91bpm [841b/km] 200cal 55/62rpm Add a comment	1.4mi, 22:13 Walk - General 1) 2.18km - 22:13(10:10/km) 80/97bpm [813b/km] 79cal 56/116rpm Add a comment
Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
1.5mi, 28:57 Walk - General 1) 2.39km - 28:57(12:06/km) 68/90bpm [822b/km] 64cal 48/64rpm Add a comment 0mi, 3:31 Cross - Strength Add a comment 2.1mi, 31:29 Walk - General 1) 3.31km - 31:29(9:30/km) 90/113bpm [855b/km] 143cal 61/91rpm Add a comment	0.6mi, 10:29 Walk - General 1) 1.03km - 10:29(10:10/km) 77/97bpm [782b/km] 35cal 56/62rpm Add a comment	1mi, 26:04 Walk - General 1) 1.58km - 26:04(16:28/km) 66/80bpm [1087b/km] 52cal 38/83rpm Add a comment 0.8mi, 19:21 Walk - General 1) 1.29km - 19:21(15:03/km) 61/75bpm [918b/km] 30cal 37/67rpm Add a comment 0.4mi, 12:11 Walk - General 1) 0.66km - 12:11(18:21/km) 62/79bpm [1138b/km] 21cal 31/61rpm Add a comment 23.9mi, 8:35:50 Walk - General 1) 38.51km - 8:35:50(13:24/km) 79/122bpm [1058b/km] 1603cal 44/115rpm Add a comment	0.7mi, 25:55 Walk - General 1) 1.12km - 25:55(23:05/km) 64/87bpm [1477b/km] 48cal 27/66rpm Add a comment 0.2mi, 4:34 Walk - General 1) 0.24km - 4:34(18:56/km) 65/78bpm [1231b/km] 9cal 20/62rpm Add a comment 22.7mi, 9:38:54 Walk - General 1) 36.49km - 9:38:54(15:52/km) 74/110bpm [1174b/km] 1547cal 35/87rpm Add a comment 0.6mi, 13:49 Walk - General 1) 0.88km - 13:49(15:42/km) 79/92bpm [1241b/km] 47cal 40/61rpm Add a comment	1.2mi, 29:48 Walk - General 1) 1.91km - 29:48(15:38/km) 81/109bpm [1266b/km] 109cal 39/80rpm Add a comment 27.2mi, 10:18:00 Walk - General 1) 43.78km - 10:18:00(14:07/km) 77/123bpm [1087b/km] 1793cal 44/123rpm Add a comment	0.2mi, 5:55 Walk - General 1) 0.24km - 5:55(24:48/km) 71/93bpm [1761b/km] 16cal 27/110rpm Add a comment 0.6mi, 12:37 Walk - General 1) 1.01km - 12:37(12:27/km) 62/83bpm [772b/km] 22cal 28/68rpm Add a comment 0.4mi, 9:51 Walk - General 1) 0.69km - 9:51(14:17/km) 85/112bpm [1214b/km] 43cal 40/67rpm Add a comment 1.2mi, 26:20 Walk - General 1) 1.85km - 26:20(14:14/km) 61/81bpm [868b/km] 41cal 42/79rpm Add a comment 3.5mi, 2:36:37 Walk - General 1) 5.7km - 2:36:37(27:28/km) 64/107bpm [1758b/km] 299cal 16/79rpm Add a comment 0.1mi, 1:38 Walk - General 1) 0.13km - 1:38(12:42/km) 63/70bpm [800b/km] 3cal 52/61rpm Add a comment 20.3mi, 7:11:02 Walk - General 1) 32.64km - 7:11:02(13:12/km) 74/111bpm [977b/km] 1139cal 46/117rpm Add a comment	0.6mi, 11:21 Walk - General 1) 0.97km - 11:21(11:44/km) 96/108bpm [1126b/km] 64cal 55/62rpm Add a comment 0.2mi, 6:34 Walk - General 1) 0.31km - 6:34(21:01/km) 125/146bpm [2628b/km] 67cal 30/90rpm Add a comment 0.2mi, 6:10 Walk - General 1) 0.34km - 6:10(18:17/km) 92/102bpm [1682b/km] 33cal 47/83rpm Add a comment
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
2.3mi, 43:55 Walk - General 1) 3.69km - 43:55(11:55/km) 74/89bpm [881b/km] 121cal 51/76rpm Add a comment	0.3mi, 4:27 Run - Treadmill 1) 0.5km - 4:27(8:55/km) 111/129bpm [989b/km] 37cal Add a comment 1.2mi, 16:45 Run - Treadmill 1) 1km - 8:56(8:56/km) 120/141bpm [1073b/km] 86cal 2) 0.92km - 7:48(8:31/km) 146/157bpm [1243b/km] 100cal Add a comment 1.1mi, 16:42 Walk - General 1) 1.78km - 16:42(9:23/km) 101/120bpm [948b/km] 103cal 59/87rpm Add a comment	3.1mi, 1:05:05 Walk - General 1) 4.99km - 1:05:05(13:02/km) 80/101bpm [1043b/km] 217cal 46/75rpm Add a comment 0.3mi, 6:38 Walk - General 1) 0.51km - 6:38(12:59/km) 88/108bpm [1143b/km] 32cal 48/61rpm Add a comment 1.4mi, 25:04 Walk - General 1) 2.31km - 25:04(10:50/km) 77/96bpm [834b/km] 79cal 52/119rpm Add a comment	3mi, 42:03 Run - Treadmill 1) 1km - 9:35(9:35/km) 104/149bpm [997b/km] 68cal 2) 1km - 8:49(8:49/km) 151/157bpm [1332b/km] 116cal 3) 1km - 8:10(8:10/km) 155/163bpm [1265b/km] 110cal 4) 1km - 8:15(8:15/km) 162/169bpm [1335b/km] 116cal 5) 0.92km - 7:15(7:54/km) 167/178bpm [1319b/km] 106cal Add a comment 3.4mi, 1:16:46 Walk - General 1) 5.39km - 1:16:46(14:15/km) 69/93bpm [983b/km] 176cal 38/75rpm Add a comment	2.9mi, 53:04 Walk - General 1) 4.59km - 53:04(11:33/km) 90/122bpm [1040b/km] 232cal 52/64rpm Add a comment 0.3mi, 4:22 Run - Treadmill 1) 0.5km - 4:22(8:41/km) 120/139bpm [1043b/km] 43cal Add a comment 1.4mi, 18:24 Run - Treadmill 1) 1km - 7:24(7:24/km) 125/138bpm [925b/km] 77cal 2) 1km - 7:40(7:40/km) 136/155bpm [1043b/km] 87cal 3) 0.37km - 3:20(8:58/km) 144/149bpm [1290b/km] 42cal Add a comment 19.3mi, 1:26:39 Bike - General 1) 5km - 13:33(2:43/km) 114/132bpm [309b/km] 118cal 2) 5km - 12:45(2:33/km) 121/138bpm [309b/km] 110cal 3) 5km - 13:09(2:38/km) 116/130bpm [305b/km] 89cal 4) 5km - 14:48(2:58/km) 135/147bpm [400b/km] 156cal 5) 5km - 15:11(3:02/km) 119/147bpm [361b/km] 89cal 6) 5km - 14:37(2:55/km) 117/138bpm [342b/km] 80cal 7) 1.07km - 2:36(2:25/km) 120/128bpm [290b/km] 15cal Add a comment	2.1mi, 47:01 Walk - General 1) 3.4km - 47:01(13:50/km) 73/88bpm [1009b/km] 123cal 41/62rpm Add a comment 2.6mi, 40:48 Walk - General 1) 4.18km - 40:48(9:45/km) 89/114bpm [868b/km] 179cal 59/118rpm Add a comment	0.3mi, 5:24 Run - Treadmill 1) 0.5km - 5:24(10:45/km) 130/157bpm [1397b/km] 61cal Add a comment 2.5mi, 34:29 Run - Treadmill 10k 4%. Playing it careful to do 8:45 pace so as not to get AT pain. Add a comment 1mi, 15:42 Walk - General 1) 1.61km - 15:42(9:45/km) 84/97bpm [819b/km] 64cal 58/88rpm Add a comment
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
1.9mi, 32:43 Walk - General 1) 3.09km - 32:43(10:35/km) 78/99bpm [826b/km] 105cal 55/62rpm Add a comment	3mi, 1:07:17 Walk - General 1) 4.86km - 1:07:17(13:50/km) 87/113bpm [1203b/km] 268cal 44/65rpm Add a comment 0.3mi, 5:30 Run - Treadmill 1) 0.51km - 5:30(10:45/km) 117/147bpm [1257b/km] 51cal Add a comment 2.5mi, 32:55 Run - Treadmill 10% 4k. Some AT pain so will stop and do no more incline before Ventoux. 08:17 16:36 24:49 32:54. Should not have gone as fast. Add a comment	0.7mi, 10:45 Walk - General 1) 1.05km - 10:45(10:16/km) 87/101bpm [894b/km] 49cal 57/61rpm Add a comment 0.6mi, 2:53 Bike - General 1) 1km - 2:53(2:53/km) 112/140bpm [322b/km] 25cal Add a comment 0.1mi, 1:49 Walk - General 1) 0.1km - 1:49(17:45/km) 89/93bpm [1580b/km] 9cal 10/61rpm Add a comment 62.4mi, 5:22:18 Bike - General 1) 5km - 15:08(3:02/km) 116/131bpm [351b/km] 134cal 2) 5km - 15:59(3:12/km) 127/143bpm [406b/km] 153cal 3) 5km - 15:51(3:10/km) 114/141bpm [361b/km] 95cal 4) 5km - 13:48(2:46/km) 124/142bpm [342b/km] 107cal 5) 5km - 16:33(3:19/km) 120/135bpm [397b/km] 106cal 6) 5km - 20:29(4:06/km) 130/156bpm [533b/km] 174cal 7) 5km - 13:14(2:39/km) 112/132bpm [296b/km] 61cal 8) 5km - 14:13(2:51/km) 124/142bpm [353b/km] 105cal 9) 5km - 16:19(3:16/km) 109/130bpm [356b/km] 87cal 10) 5km - 14:30(2:54/km) 117/145bpm [339b/km] 89cal 11) 5km - 15:01(3:00/km) 123/140bpm [369b/km] 110cal 12) 5km - 21:09(4:14/km) 120/146bpm [508b/km] 136cal 13) 5km - 15:28(3:06/km) 115/140bpm [356b/km] 95cal 14) 5km - 13:37(2:43/km) 118/135bpm [321b/km] 96cal 15) 5km - 15:44(3:09/km) 121/137bpm [381b/km] 112cal 16) 5km - 16:28(3:18/km) 126/147bpm [415b/km] 125cal 17) 5km - 17:40(3:32/km) 117/133bpm [413b/km] 91cal 18) 5km - 17:06(3:25/km) 117/133bpm [400b/km] 96cal 19) 5km - 14:16(2:51/km) 124/140bpm [354b/km] 97cal 20) 5km - 18:29(3:42/km) 109/119bpm [403b/km] 70cal 21) 0.35km - 1:15(3:35/km) 123/129bpm [441b/km] 10cal Add a comment	1.4mi, 24:16 Walk - General 1) 2.19km - 24:16(11:06/km) 84/96bpm [932b/km] 96cal 54/59rpm Add a comment 2.9mi, 58:40 Walk - General 1) 4.74km - 58:40(12:23/km) 85/100bpm [1053b/km] 226cal 46/63rpm Add a comment	1.8mi, 34:33 Walk - General 1) 2.95km - 34:33(11:42/km) 91/110bpm [1064b/km] 160cal 46/83rpm Add a comment 2mi, 28:58 Walk - General 1) 3.18km - 28:58(9:07/km) 89/107bpm [811b/km] 130cal 61/125rpm Add a comment	2.8mi, 41:29 Walk - General 1) 4.46km - 41:29(9:18/km) 80/115bpm [744b/km] 145cal 55/125rpm Add a comment 3.9mi, 1:03:11 Walk - General 1) 6.2km - 1:03:11(10:12/km) 81/102bpm [826b/km] 219cal 55/79rpm Add a comment	-

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