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Psimon M55

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Havering Mayesbrook AC

About Me
Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi oldboyrunning.blogspot.co.uk Show More...

About Me

Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi

oldboyrunning.blogspot.co.uk

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Recent Blogs
VLM 2011 - breaking the barrier	Apr 2011
Down Tow Up Flow	Jul 2010
The Edinburgh Sojourn	May 2010
Mini-Me comes good	Sep 2009
The Achilles Saga continues	Sep 2009

Recent Training
21st Sep	General	4mi	29:29
19th Sep	General	7.7mi	3:09:13
12th Sep	General	103.7mi	7:08:47
11th Sep	General	108.5mi	8:32:16
9th Sep	General	104.3mi	7:17:57

12 Month Benchmarks	Run	Bike
Mile	5:25	1:25
5k	21:17	7:00
5mi	37:47	12:50
10k	47:35	16:59

Recent Pictures	Show more

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Buddies (34)

Followers (4)

Badges Collected	See available badges
+ 145 others

Best Times
Best WAVA

Dist	Races	PB	WB	2004	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3000m	2	9:52 5:18/mi	84.30								9:52 84.30
3mi	5	16:31 5:30/mi	86.24	24:08 54.85					16:35 83.98		16:37 85.08	16:31 86.24			18:05 80.61
5km	19	16:55 5:27/mi	86.38				17:45 80.06	18:31 77.32	16:55 85.26	17:16 84.16	16:57 86.38	17:28 84.46	17:16 85.84	18:00 83.22	18:19 82.42
3.7mi	1	20:38 5:38/mi	83.59									20:38 83.59
6km	2	21:36 5:48/mi	80.13					22:00 78.09	21:36 80.13
7.5km	1	32:43 7:01/mi	65.89				32:43 65.89
5mi	5	27:40 5:32/mi	85.61	31:10 71.41					27:59 83.31		27:40 85.61		29:25 82.50
8.5km	1	37:06 7:01/mi	67.44								37:06 67.44
10km	7	34:24 5:32/mi	87.33						35:47 81.89		36:40 81.25	34:24 87.33	35:35 85.15	37:59 80.45
10mi	4	57:05 5:43/mi	85.59							59:28 81.41	57:05 85.53		57:32 85.59
13.1mi	18	1:14:48 5:43/mi	86.89		1:29:16 68.24		1:18:21 79.04	1:19:21 78.69	1:17:24 81.34	1:14:48 84.89	1:17:36 82.52	1:16:44 84.18	1:14:59 86.89	1:16:33 85.85
20mi	6	2:00:03 6:00/mi	84.21						2:01:48 80.90	2:01:37 81.71	2:04:48 80.31	2:00:03 84.21	2:02:04 83.54	2:02:18 84.10
26.2mi	15	2:38:42 6:03/mi	86.89			3:02:58 70.69	2:47:20 78.58	2:46:00 79.87	2:43:53 80.90	2:47:29 79.84	2:42:09 83.17	2:38:42 86.46	2:42:46 85.03	2:39:17 86.89

2017		Result	WAVA	Distance
24 Jul	Standard Chartered Great City Race SB	18:19	82.42	5km
20 May	BMAF Road Relays SB	18:05	80.61	3mi
2016		Result	WAVA	Distance
14 Jul	Standard Chartered Great City Race SB	18:00	83.22	5km
10 Jul	Felsted 10k (Essex Championship) SB	37:59	80.45	10km
24 Apr	London Marathon SB	2:39:17	86.89	26.2mi
3 Apr	Paddock Wood Half Marathon SB	1:16:33	85.85	13.1mi
13 Mar	Bath Half	1:16:49	85.55	13.1mi
6 Mar	Essex 20 SB	2:02:18	84.10	20mi
2015		Result	WAVA	Distance
18 Oct	Wix 5 SB	29:25	82.50	5mi
13 Sep	Pleshey Half Marathon	1:17:37	84.67	13.1mi
6 Sep	Wissey Half Marathon	1:17:43	84.56	13.1mi
9 Jul	Standard Chartered Great City Race	17:19	85.84	5km
28 Jun	Horndon-on-the-Hill 10K Road Race	36:20	83.39	10km
25 May	BUPA London 10,000 metres SB	35:35	85.15	10km
10 May	Halstead & Essex Marathon	2:57:38	77.91	26.2mi
26 Apr	London Marathon SB	2:42:46	85.03	26.2mi
11 Apr	Crissy Field parkrun SB	17:16	85.44	5km
28 Mar	Essex County Road Relays	17:22	84.94	5km
22 Mar	Brentwood Half Marathon SB	1:14:59	86.89	13.1mi
15 Mar	Essex 20 SB	2:02:04	83.54	20mi
8 Mar	Sidcup 10 SB	57:32	85.59	10mi
28 Feb	Brentwood parkrun	20:03	73.58	5km
2014		Result	WAVA	Distance
10 Jul	Standard Chartered Great City Race SB	17:28	84.46	5km
6 Jul	TGT Brentwood 10k	36:21	82.65	10km
25 May	Edinburgh Marathon PB	2:38:42	86.46	26.2mi
17 May	BMAF National Masters Open Road Relays PB	16:31	86.24	3mi
11 May	Halstead & Essex Marathon	2:48:39	81.36	26.2mi
4 May	Grand East Anglia Run PB	34:24	87.33	10km
13 Apr	London Marathon	2:46:38	81.63	26.2mi
23 Mar	Brentwood Half Marathon SB	1:16:44	84.18	13.1mi
22 Mar	Essex Road Relays PB	20:38	83.59	3.66mi
9 Mar	Essex 20 (Incorporating Essex champs) PB	2:00:03	84.21	20mi
2013		Result	WAVA	Distance
10 Nov	Stebbing 10 PB	57:05	85.53	10mi
26 Oct	Valentines Parkrun	17:18	84.63	5km
6 Oct	MBNA Chester Marathon	2:59:31	75.77	26.2mi
29 Sep	Ealing Half Marathon	1:29:10	72.44	13.1mi
12 Sep	City v Wharf 5k	16:57	86.38	5km
3 Aug	BAL Div4 3000m	9:53	84.15	3000mi
28 Jul	Harlow 10	58:33	83.39	10mi
21 Jul	Olympic Park Anniversary Run	29:09	81.92	5mi
14 Jul	Felsted 10k SB	36:40	81.25	10km
11 Jul	Standard Chartered Great City Race	16:57	86.38	5km
2 Jul	Woodford Green Open 3000m PB	9:52	84.30	3000mi
16 Jun	SAL Havering SB	16:57	86.38	5km
18 May	Masters relays sutton park SB	16:37	85.08	3mi
21 Apr	London Marathon SB	2:42:09	83.17	26.2mi
7 Apr	Skyline 120 Braintree 5 PB	27:40	85.61	5mi
24 Mar	Brentwood Half Marathon	1:18:07	81.98	13.1mi
3 Mar	Essex 20 (Incorporating Essex champs) SB	2:04:48	80.31	20mi
10 Feb	Great Bentley Half Marathon SB	1:17:36	82.52	13.1mi
12 Jan	Essex Cross Country League - Chingford PB	37:06	67.44	8.5km
5 Jan	Essex Cross Country Championships - Mens	58:01	61.94	7.5mi
2012		Result	WAVA	Distance
29 Sep	Essex XC Relays	19:40	73.89	5km
15 Sep	Jack and Jill 5K	17:23	83.59	5km
12 Jul	Standard Chartered Great City Race SB	17:16	84.16	5km
20 May	Great Baddow 10 SB	59:28	81.41	10mi
29 Apr	Greater Manchester Marathon	3:14:06	69.48	26.2mi
22 Apr	London Marathon SB	2:47:29	79.84	26.2mi
25 Mar	Brentwood Half Marathon PB	1:14:48	84.89	13.1mi
17 Mar	Essex County Road Relay Championships	19:51	86.53	3.7mi
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:01:37	81.71	20mi
14 Jan	Essex Cross Country		0.00	8km
7 Jan	Essex Cross Country Championship	45:22	78.09	12km
2011		Result	WAVA	Distance
25 Sep	SEAA 6/4 Stage Relays (Men) PB	21:36	80.13	6km
7 Aug	Little Havens Basildon 5k Run	17:41	81.56	5km
24 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:19:31	79.85	13.1mi
17 Jul	TGT Brentwood 10k SB	35:47	81.89	10km
14 Jul	Standard Chartered Great City Race PB	16:55	85.26	5km
9 Jul	Southern Division League 2 \\\\ Croydon	17:15	83.61	5km
21 May	BMAF National Masters Open Road Relays SB	16:35	83.98	3mi
8 May	Halstead & Essex Marathon	2:51:32	77.95	26.2mi
17 Apr	London Marathon SB	2:43:53	80.90	26.2mi
27 Mar	Skyline 120 Braintree 5 SB	27:59	83.31	5mi
19 Mar	Essex County Road Relay Championships	20:17	79.51	3.5mi
13 Mar	Lydd Half-Marathon SB	1:17:24	81.34	13.1mi
6 Mar	Essex 20M SB	2:01:48	80.90	20mi
27 Feb	Roding Valley Half Marathon	1:18:05	80.63	13.1mi
2010		Result	WAVA	Distance
26 Sep	SEAA 6 Stage Relays (Men) SB	22:00	78.09	6km
5 Sep	Kent Coastal Half-Marathon	1:23:10	75.70	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:24:37	74.41	13.1mi
15 Jul	Standard Chartered Great City Race SB	18:31	77.32	5km
23 May	Edinburgh Marathon SB	2:46:00	79.87	26.2mi
11 Apr	Paddock Wood Half Marathon SB	1:19:21	78.69	13.1mi
21 Mar	Essex Road Relay Championship	20:59	76.30	3.5mi
2009		Result	WAVA	Distance
14 Nov	Essex X-Country Senior men -Hylands Park PB	32:43	65.89	7.5km
16 Jul	Standard Chartered Great City Race SB	17:45	80.06	5km
26 Apr	London Marathon SB	2:47:20	78.58	26.2mi
1 Mar	Roding Valley Half Marathon SB	1:18:21	79.04	13.1mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:02:58	70.69	26.2mi
2007		Result	WAVA	Distance
25 Mar	Brentwood Half Marathon SB	1:29:16	68.24	13.1mi
2004		Result	WAVA	Distance
19 Sep	Ingatestone 5 SB	31:10	71.41	5mi
8 Jul	JP Morgan Corporate Challenge SB	24:08	54.85	3mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	9	6	0	3	0	0	12	0	8	0	0	0	38
2021	43	18	27	5	6	0	3	4	4	0	0	0	111
2021	0	100	452	496	560	486	492	606	886	0	0	0	4078
2020	0	0	11	47	15	3	0	3	14	0	9	7	109
2020	54	0	6	65	46	84	85	99	28	43	19	16	545
2019	27	0	11	24	17	4	13	0	5	35	0	7	141
2018	271	131	41	127	138	102	60	171	64	105	4	8	1221
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	163	56	38	104	160	81	210	78	112	158	122	137	1419
2016	304	245	253	177	85	75	134	198	39	145	98	85	1837
2015	298	300	202	208	96	185	142	162	125	130	158	231	2237
2014	336	260	243	281	213	116	118	58	61	147	184	213	2231
2013	337	160	314	212	154	211	275	199	279	189	233	181	2743
2012	321	296	315	214	171	212	182	190	185	134	248	256	2725
2011	314	286	310	192	164	197	268	140	160	101	126	204	2463
2010	232	255	215	240	161	64	87	197	121	12	64	128	1776
2010	0	0	0	0	0	0	0	0	0	0	9	9	18
2009	211	234	261	174	152	155	76	6	31	31	89	81	1502

Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5
-	-	15.8mi, 50:16 Bike - Virtual Ride Split Summary === 1) 1.16m - 4:59(4:19/m) 93/104bpm [401b/mi] 33cal 78/91rpm 114/158W 13.91/21.77mph 2) 1.84m - 5:00(2:43/m) 115/122bpm [313b/mi] 51cal 91/98rpm 180/182W 22.06/30.35mph 3) 1.3m - 5:00(3:51/m) 118/124bpm [455b/mi] 47cal 91/96rpm 167/181W 15.56/24.69mph 4) 1.81m - 5:00(2:46/m) 124/131bpm [343b/mi] 51cal 92/99rpm 180/182W 21.67/30.39mph 5) 1.64m - 5:00(3:03/m) 123/127bpm [376b/mi] 47cal 92/98rpm 167/181W 19.64/24.4mph 6) 1.72m - 5:00(2:54/m) 127/130bpm [369b/mi] 51cal 93/99rpm 180/182W 20.67/25.11mph 7) 1.65m - 5:00(3:02/m) 127/133bpm [385b/mi] 47cal 94/101rpm 167/181W 19.8/29.84mph 8) 1.54m - 5:00(3:15/m) 130/134bpm [423b/mi] 51cal 94/98rpm 180/182W 18.42/25.81mph 9) 1.76m - 5:00(2:50/m) 128/134bpm [364b/mi] 47cal 94/99rpm 167/181W 21.12/27.71mph 10) 1.4m - 5:00(3:35/m) 119/131bpm [426b/mi] 35cal 90/96rpm 124/167W 16.78/21.05mph 11) 0.04m - 17(6:24/m) 107/110bpm [684b/mi] 24/84rpm 16/106W 9.38/18.66mph Add a comment	12.9mi, 44:11 Bike - Virtual Ride Split Summary === 1) 1.14m - 4:59(4:21/m) 87/94bpm [379b/mi] 28cal 80/88rpm 100/113W 13.78/19.27mph 2) 0.61m - 2:00(3:16/m) 91/98bpm [298b/mi] 15cal 82/85rpm 137/139W 18.32/19.92mph 3) 1.57m - 5:00(3:11/m) 86/98bpm [273b/mi] 28cal 84/88rpm 100/138W 18.89/27mph 4) 0.56m - 2:00(3:34/m) 94/102bpm [336b/mi] 15cal 83/86rpm 137/139W 16.8/20.73mph 5) 1.42m - 5:00(3:31/m) 87/98bpm [306b/mi] 28cal 87/91rpm 100/138W 17.05/19.73mph 6) 0.71m - 2:00(2:48/m) 94/99bpm [263b/mi] 15cal 87/92rpm 137/139W 21.44/23.67mph 7) 1.32m - 5:00(3:46/m) 88/98bpm [332b/mi] 28cal 88/94rpm 100/138W 15.89/25.77mph 8) 0.61m - 2:00(3:17/m) 93/99bpm [306b/mi] 15cal 88/94rpm 137/139W 18.25/19.98mph 9) 1.59m - 5:00(3:09/m) 87/100bpm [274b/mi] 28cal 88/93rpm 100/138W 19.06/25.28mph 10) 0.55m - 2:00(3:40/m) 96/101bpm [352b/mi] 15cal 92/97rpm 137/139W 16.37/20.19mph 11) 1.39m - 5:00(3:37/m) 89/98bpm [321b/mi] 28cal 91/98rpm 100/138W 16.62/20.39mph 12) 0.74m - 2:00(2:42/m) 96/101bpm [259b/mi] 15cal 92/97rpm 137/139W 22.24/24.54mph 13) 0.65m - 2:12(3:24/m) 90/99bpm [306b/mi] 87/98rpm 92/138W 17.66/26.76mph Add a comment	-	109.8mi, 8:19:42 Bike - General Split Summary === 1) 5m - 24:07(4:49/m) 306cal 74/97rpm 12.44/21.52mph 2) 5m - 16:40(3:20/m) 308cal 73/109rpm 18/36.13mph 3) 5m - 20:13(4:03/m) 300cal 76/112rpm 14.84/30.97mph 4) 5m - 20:56(4:11/m) 339cal 79/106rpm 14.34/32.58mph 5) 5m - 25:07(5:01/m) 345cal 77/106rpm 11.95/28.41mph 6) 5m - 20:22(4:04/m) 282cal 69/112rpm 14.73/28.3mph 7) 5m - 22:56(4:35/m) 332cal 69/107rpm 13.08/29.47mph 8) 5m - 24:11(4:50/m) 344cal 68/113rpm 12.4/32.96mph 9) 5m - 20:27(4:05/m) 294cal 78/111rpm 14.67/25.09mph 10) 5m - 26:41(5:20/m) 405cal 76/110rpm 11.24/29.18mph 11) 5m - 22:19(4:28/m) 338cal 74/97rpm 13.45/36.42mph 12) 5m - 19:52(3:58/m) 300cal 81/104rpm 15.1/29.2mph 13) 5m - 23:44(4:45/m) 334cal 72/109rpm 12.65/28.76mph 14) 5m - 25:51(5:10/m) 355cal 62/116rpm 11.6/28.85mph 15) 5m - 23:20(4:40/m) 329cal 74/109rpm 12.85/36.15mph 16) 5m - 27:11(5:26/m) 374cal 80/109rpm 11.04/26.88mph 17) 5m - 21:14(4:15/m) 327cal 73/107rpm 14.13/28.97mph 18) 5m - 22:50(4:34/m) 350cal 77/104rpm 13.14/32.75mph 19) 5m - 21:24(4:17/m) 336cal 76/119rpm 14.02/31.68mph 20) 5m - 25:33(5:07/m) 343cal 82/104rpm 11.74/29.28mph 21) 5m - 21:57(4:23/m) 328cal 78/106rpm 13.66/31.35mph 22) 4.81m - 22:47(4:44/m) 307cal 80/103rpm 12.67/32.16mph Add a comment	113.6mi, 8:21:30 Bike - General Split Summary === 1) 5m - 22:35(4:31/m) 101/124bpm [456b/mi] 160cal 72/109rpm 13.28/38.05mph 2) 5m - 19:15(3:51/m) 106/120bpm [408b/mi] 122cal 85/115rpm 15.58/32.75mph 3) 5m - 24:00(4:48/m) 102/130bpm [490b/mi] 131cal 78/101rpm 12.5/24.15mph 4) 5m - 22:51(4:34/m) 100/120bpm [457b/mi] 111cal 74/103rpm 13.13/29.18mph 5) 5m - 27:30(5:30/m) 109/126bpm [599b/mi] 177cal 71/102rpm 10.91/32.71mph 6) 5m - 18:03(3:37/m) 94/109bpm [339b/mi] 63cal 75/103rpm 16.62/32.56mph 7) 5m - 20:27(4:05/m) 100/123bpm [409b/mi] 100cal 79/112rpm 14.67/28.39mph 8) 5m - 21:39(4:20/m) 102/128bpm [442b/mi] 122cal 76/105rpm 13.86/33.6mph 9) 5m - 20:58(4:12/m) 114/130bpm [478b/mi] 169cal 80/101rpm 14.31/29.26mph 10) 5m - 20:32(4:06/m) 112/126bpm [460b/mi] 138cal 80/103rpm 14.61/30.66mph 11) 5m - 23:08(4:38/m) 105/135bpm [486b/mi] 114cal 70/104rpm 12.97/25.15mph 12) 5m - 31:20(6:16/m) 114/142bpm [714b/mi] 210cal 67/99rpm 9.57/32.54mph 13) 5m - 16:27(3:17/m) 98/118bpm [322b/mi] 70cal 68/141rpm 18.24/33.08mph 14) 5m - 22:48(4:34/m) 103/131bpm [470b/mi] 119cal 71/100rpm 13.16/25.23mph 15) 5m - 18:16(3:39/m) 101/117bpm [369b/mi] 96cal 72/97rpm 16.43/25.23mph 16) 5m - 18:28(3:42/m) 113/126bpm [417b/mi] 137cal 79/106rpm 16.25/24.69mph 17) 5m - 21:57(4:23/m) 106/122bpm [465b/mi] 114cal 72/103rpm 13.67/26.13mph 18) 5m - 29:40(5:56/m) 121/147bpm [718b/mi] 253cal 78/99rpm 10.11/17.76mph 19) 5m - 15:55(3:11/m) 99/122bpm [315b/mi] 62cal 68/103rpm 18.85/29.68mph 20) 5m - 20:35(4:07/m) 101/124bpm [416b/mi] 94cal 69/99rpm 14.57/34.96mph 21) 5m - 23:22(4:40/m) 111/132bpm [519b/mi] 151cal 76/106rpm 12.84/29.03mph 22) 5m - 18:19(3:40/m) 102/125bpm [374b/mi] 82cal 74/107rpm 16.37/33.6mph 23) 3.59m - 23:26(6:32/m) 117/136bpm [763b/mi] 178cal 70/104rpm 9.19/22.92mph Add a comment
Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12
93.7mi, 6:48:56 Bike - General Split Summary === 1) 5m - 22:16(4:27/m) 98/123bpm [437b/mi] 144cal 68/105rpm 13.47/26.8mph 2) 5m - 19:50(3:58/m) 100/116bpm [397b/mi] 116cal 72/111rpm 15.13/32.42mph 3) 5m - 20:05(4:01/m) 94/114bpm [378b/mi] 92cal 72/110rpm 14.93/28.8mph 4) 5m - 20:57(4:11/m) 96/114bpm [402b/mi] 104cal 70/99rpm 14.32/23.61mph 5) 5m - 21:58(4:24/m) 94/110bpm [413b/mi] 103cal 70/104rpm 13.66/25.74mph 6) 5m - 26:27(5:17/m) 98/117bpm [518b/mi] 155cal 74/101rpm 11.34/26.03mph 7) 5m - 26:24(5:17/m) 118/131bpm [623b/mi] 228cal 79/103rpm 11.36/33.12mph 8) 5m - 19:57(3:59/m) 110/124bpm [439b/mi] 117cal 77/102rpm 15.04/32.37mph 9) 5m - 19:27(3:53/m) 99/120bpm [385b/mi] 81cal 69/105rpm 15.43/31.23mph 10) 5m - 17:53(3:35/m) 96/112bpm [343b/mi] 78cal 73/102rpm 16.77/32.29mph 11) 5m - 25:06(5:01/m) 104/121bpm [522b/mi] 150cal 75/105rpm 11.95/23.36mph 12) 5m - 26:50(5:22/m) 104/124bpm [558b/mi] 156cal 67/116rpm 11.18/34.9mph 13) 5m - 21:07(4:13/m) 104/131bpm [439b/mi] 133cal 66/116rpm 14.21/32.08mph 14) 5m - 22:32(4:30/m) 107/128bpm [482b/mi] 138cal 73/143rpm 13.31/30.35mph 15) 5m - 19:18(3:52/m) 105/121bpm [405b/mi] 105cal 70/103rpm 15.54/26.88mph 16) 5m - 19:39(3:56/m) 104/115bpm [409b/mi] 117cal 75/100rpm 15.27/24.9mph 17) 5m - 21:52(4:22/m) 101/120bpm [442b/mi] 119cal 70/100rpm 13.71/28.53mph 18) 5m - 22:08(4:26/m) 104/120bpm [460b/mi] 148cal 197/156rpm 13.55/27.64mph 19) 3.69m - 15:08(4:06/m) 115/128bpm [471b/mi] 120cal 234/234rpm 14.64/23.61mph Add a comment	107.3mi, 7:17:18 Bike - General Split Summary === 1) 5m - 22:09(4:26/m) 92/109bpm [408b/mi] 121cal 67/93rpm 13.54/20.81mph 2) 5m - 21:01(4:12/m) 98/111bpm [412b/mi] 117cal 78/102rpm 14.28/23.48mph 3) 5m - 24:22(4:52/m) 102/127bpm [497b/mi] 143cal 70/105rpm 12.31/27.47mph 4) 5m - 21:54(4:23/m) 98/116bpm [429b/mi] 107cal 72/122rpm 13.7/30.33mph 5) 5m - 19:24(3:53/m) 91/112bpm [353b/mi] 86cal 177/59rpm 15.47/29.24mph 6) 5m - 19:09(3:50/m) 92/108bpm [352b/mi] 87cal 71/100rpm 15.67/27.97mph 7) 5m - 20:00(4:00/m) 97/110bpm [388b/mi] 102cal 76/109rpm 15/21.21mph 8) 5m - 19:41(3:56/m) 93/112bpm [366b/mi] 90cal 136/196rpm 15.24/26.32mph 9) 5m - 19:57(3:59/m) 98/116bpm [391b/mi] 104cal 136/177rpm 15.04/21.04mph 10) 5m - 24:03(4:49/m) 98/115bpm [471b/mi] 129cal 136/177rpm 12.48/24.55mph 11) 5m - 20:11(4:02/m) 99/114bpm [400b/mi] 103cal 136/177rpm 14.86/21.64mph 12) 5m - 19:28(3:54/m) 100/113bpm [389b/mi] 98cal 136/177rpm 15.42/21.9mph 13) 5m - 19:52(3:58/m) 96/111bpm [382b/mi] 92cal 136/177rpm 15.1/26.68mph 14) 5m - 19:22(3:52/m) 99/111bpm [383b/mi] 107cal 136/177rpm 15.49/21.48mph 15) 5m - 19:59(4:00/m) 101/121bpm [404b/mi] 110cal 136/177rpm 15.01/25mph 16) 5m - 20:59(4:12/m) 101/116bpm [424b/mi] 121cal 136/177rpm 14.3/25.61mph 17) 5m - 20:11(4:02/m) 99/112bpm [400b/mi] 102cal 136/177rpm 14.86/24.13mph 18) 5m - 18:19(3:40/m) 99/109bpm [363b/mi] 93cal 136/177rpm 16.38/21.62mph 19) 5m - 19:16(3:51/m) 88/103bpm [339b/mi] 76cal 136/177rpm 15.56/25.84mph 20) 5m - 19:04(3:49/m) 97/113bpm [370b/mi] 105cal 136/177rpm 15.73/23.96mph 21) 5m - 19:49(3:58/m) 98/113bpm [388b/mi] 105cal 136/177rpm 15.14/19.64mph 22) 2.28m - 9:10(4:02/m) 102/113bpm [411b/mi] 54cal 136/177rpm 14.89/19.68mph Add a comment	116.6mi, 8:26:47 Bike - General Split Summary === 1) 5m - 24:36(4:55/m) 97/112bpm [477b/mi] 148cal 12.19/20.77mph 2) 5m - 18:17(3:39/m) 93/110bpm [340b/mi] 89cal 16.4/27.05mph 3) 5m - 20:45(4:09/m) 96/115bpm [398b/mi] 105cal 14.46/25.42mph 4) 5m - 21:49(4:22/m) 85/102bpm [371b/mi] 85cal 13.75/21.5mph 5) 5m - 26:34(5:19/m) 82/105bpm [436b/mi] 103cal 11.29/22.1mph 6) 5m - 19:43(3:57/m) 90/102bpm [355b/mi] 93cal 15.22/22.33mph 7) 5m - 21:53(4:23/m) 95/108bpm [416b/mi] 114cal 13.71/21.66mph 8) 5m - 20:35(4:07/m) 104/117bpm [428b/mi] 134cal 14.57/27.36mph 9) 5m - 22:39(4:32/m) 106/123bpm [480b/mi] 147cal 13.24/24.84mph 10) 5m - 19:41(3:56/m) 104/118bpm [409b/mi] 108cal 15.24/30.66mph 11) 5m - 24:16(4:51/m) 100/129bpm [485b/mi] 142cal 12.36/28.51mph 12) 5m - 19:26(3:53/m) 93/112bpm [362b/mi] 82cal 15.43/29.49mph 13) 5m - 18:13(3:39/m) 101/114bpm [368b/mi] 102cal 16.47/26.7mph 14) 5m - 25:04(5:01/m) 100/115bpm [501b/mi] 147cal 11.97/26.7mph 15) 5m - 21:53(4:23/m) 98/119bpm [429b/mi] 112cal 13.71/21.71mph 16) 5m - 29:37(5:55/m) 104/121bpm [616b/mi] 177cal 10.13/22.46mph 17) 5m - 32:02(6:24/m) 107/127bpm [686b/mi] 213cal 9.36/33.29mph 18) 5m - 16:13(3:15/m) 84/105bpm [273b/mi] 54cal 18.49/30.43mph 19) 5m - 18:08(3:38/m) 94/113bpm [341b/mi] 97cal 16.54/30.02mph 20) 5m - 20:27(4:05/m) 88/106bpm [360b/mi] 85cal 14.67/32.81mph 21) 5m - 22:49(4:34/m) 96/113bpm [438b/mi] 125cal 13.15/28.68mph 22) 5m - 16:02(3:12/m) 100/116bpm [321b/mi] 86cal 18.7/33.08mph 23) 5m - 19:12(3:50/m) 102/120bpm [392b/mi] 110cal 15.63/36.9mph 24) 1.59m - 6:52(4:19/m) 98/124bpm [424b/mi] 38cal 13.88/29.26mph Add a comment	104.3mi, 7:17:57 Bike - General Split Summary === 1) 5m - 24:47(4:57/m) 85/107bpm [421b/mi] 115cal 12.11/25.78mph 2) 5m - 20:31(4:06/m) 94/105bpm [386b/mi] 108cal 14.63/21.35mph 3) 5m - 20:11(4:02/m) 96/109bpm [388b/mi] 107cal 14.86/23.25mph 4) 5m - 19:48(3:58/m) 98/110bpm [388b/mi] 107cal 15.16/23.29mph 5) 5m - 20:44(4:09/m) 104/113bpm [431b/mi] 125cal 14.47/25.61mph 6) 5m - 16:58(3:24/m) 97/111bpm [329b/mi] 87cal 17.68/24.82mph 7) 5m - 18:07(3:37/m) 98/115bpm [355b/mi] 101cal 16.56/23.88mph 8) 5m - 20:47(4:09/m) 98/114bpm [407b/mi] 119cal 14.44/20.96mph 9) 5m - 21:02(4:12/m) 97/111bpm [408b/mi] 103cal 14.26/20.5mph 10) 5m - 22:00(4:24/m) 98/111bpm [431b/mi] 110cal 13.63/19.49mph 11) 5m - 21:39(4:20/m) 98/115bpm [424b/mi] 109cal 13.86/24.06mph 12) 5m - 19:12(3:50/m) 92/106bpm [353b/mi] 87cal 15.63/23.59mph 13) 5m - 18:56(3:47/m) 97/111bpm [367b/mi] 101cal 15.84/23.65mph 14) 5m - 21:42(4:20/m) 98/112bpm [425b/mi] 110cal 13.83/23.17mph 15) 5m - 23:29(4:42/m) 95/116bpm [446b/mi] 119cal 12.77/24.82mph 16) 5m - 22:41(4:32/m) 104/122bpm [472b/mi] 143cal 13.23/25.86mph 17) 5m - 24:33(4:55/m) 106/124bpm [521b/mi] 148cal 12.22/23.75mph 18) 5m - 21:18(4:16/m) 99/117bpm [422b/mi] 112cal 14.09/28.11mph 19) 5m - 21:38(4:20/m) 98/117bpm [424b/mi] 111cal 13.86/25.19mph 20) 5m - 20:22(4:04/m) 103/120bpm [420b/mi] 120cal 14.73/24.02mph 21) 4.33m - 17:32(4:03/m) 97/117bpm [393b/mi] 84cal 14.81/27.97mph Add a comment	-	108.5mi, 8:32:16 Bike - General Split Summary === 1) 5m - 24:56(4:59/m) 101/115bpm [504b/mi] 164cal 12.03/23.09mph 2) 5m - 31:09(6:14/m) 104/132bpm [648b/mi] 201cal 9.63/28.85mph 3) 5m - 15:09(3:02/m) 89/113bpm [270b/mi] 54cal 19.8/35.9mph 4) 5m - 23:40(4:44/m) 88/109bpm [417b/mi] 93cal 12.68/28.76mph 5) 5m - 29:35(5:55/m) 103/121bpm [610b/mi] 176cal 10.14/27.93mph 6) 5m - 16:04(3:13/m) 92/113bpm [296b/mi] 62cal 18.66/30.41mph 7) 5m - 26:05(5:13/m) 103/118bpm [537b/mi] 167cal 11.5/22.4mph 8) 5m - 19:17(3:51/m) 105/117bpm [405b/mi] 113cal 15.55/28.93mph 9) 5m - 22:21(4:28/m) 95/112bpm [425b/mi] 100cal 13.42/27.13mph 10) 5m - 23:00(4:36/m) 97/113bpm [446b/mi] 113cal 13.05/26.76mph 11) 5m - 24:20(4:52/m) 92/111bpm [448b/mi] 106cal 12.33/24.11mph 12) 5m - 24:43(4:57/m) 100/118bpm [494b/mi] 143cal 12.14/27.43mph 13) 5m - 21:33(4:19/m) 100/115bpm [431b/mi] 119cal 13.92/29.58mph 14) 5m - 26:29(5:18/m) 96/125bpm [508b/mi] 140cal 11.33/27.64mph 15) 5m - 25:59(5:12/m) 109/124bpm [567b/mi] 178cal 11.54/28.83mph 16) 5m - 29:07(5:49/m) 107/124bpm [623b/mi] 172cal 10.31/27.91mph 17) 5m - 20:15(4:03/m) 91/109bpm [369b/mi] 78cal 14.81/31.14mph 18) 5m - 22:08(4:26/m) 102/120bpm [451b/mi] 134cal 13.56/26.88mph 19) 5m - 28:27(5:41/m) 108/117bpm [615b/mi] 187cal 10.54/25.02mph 20) 5m - 25:04(5:01/m) 107/115bpm [537b/mi] 148cal 11.97/22.04mph 21) 5m - 18:30(3:42/m) 95/109bpm [352b/mi] 75cal 16.22/29.78mph 22) 3.47m - 14:24(4:09/m) 104/119bpm [431b/mi] 85cal 14.47/21.96mph Add a comment	103.7mi, 7:08:47 Bike - General Split Summary === 1) 5m - 23:05(4:37/m) 104/126bpm [480b/mi] 169cal 13/21.94mph 2) 5m - 20:40(4:08/m) 104/118bpm [430b/mi] 125cal 14.51/22mph 3) 5m - 20:39(4:08/m) 102/113bpm [421b/mi] 109cal 14.53/20.45mph 4) 5m - 22:33(4:31/m) 102/115bpm [460b/mi] 114cal 13.3/18.64mph 5) 5m - 22:01(4:24/m) 95/114bpm [418b/mi] 95cal 13.63/26.51mph 6) 5m - 18:25(3:41/m) 90/112bpm [332b/mi] 74cal 16.29/26.8mph 7) 5m - 20:22(4:04/m) 102/116bpm [416b/mi] 128cal 14.73/23mph 8) 5m - 17:45(3:33/m) 102/115bpm [362b/mi] 99cal 16.91/22.83mph 9) 5m - 18:07(3:37/m) 98/113bpm [355b/mi] 84cal 16.56/26.49mph 10) 5m - 20:09(4:02/m) 97/114bpm [391b/mi] 95cal 14.89/27.47mph 11) 5m - 25:06(5:01/m) 105/121bpm [527b/mi] 157cal 11.95/36.05mph 12) 5m - 21:40(4:20/m) 104/121bpm [451b/mi] 119cal 13.85/28.3mph 13) 5m - 25:58(5:12/m) 106/118bpm [550b/mi] 154cal 11.56/31.31mph 14) 5m - 21:18(4:16/m) 104/118bpm [443b/mi] 113cal 14.09/30.12mph 15) 5m - 18:31(3:42/m) 101/116bpm [374b/mi] 99cal 16.21/27.97mph 16) 5m - 19:09(3:50/m) 110/120bpm [421b/mi] 131cal 15.67/21.54mph 17) 5m - 22:03(4:25/m) 105/116bpm [463b/mi] 121cal 13.6/23.38mph 18) 5m - 19:50(3:58/m) 98/117bpm [389b/mi] 87cal 15.13/27.07mph 19) 5m - 20:18(4:04/m) 105/116bpm [426b/mi] 119cal 14.77/22.02mph 20) 5m - 18:01(3:36/m) 104/115bpm [375b/mi] 99cal 16.65/27.3mph 21) 3.67m - 13:08(3:35/m) 102/116bpm [365b/mi] 68cal 16.77/25.19mph 12th Sep 2021, 11:35pm Winniefree wrote: Congratulations! I only came for a nosy because you’d pinched my Conquercise zones in Sutherland - then saw all the training entries. Hope you’re having a well-earned rest :-) Add a comment
Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19
-	-	-	-	-	-	7.7mi, 3:09:13 Walk - General Split Summary === 1) 1m - 20:55(20:55/m) 99/120bpm [2070b/mi] 111cal 48/78rpm 2) 1m - 25:20(25:20/m) 92/135bpm [2331b/mi] 126cal 40/59rpm 3) 1m - 20:53(20:53/m) 83/111bpm [1734b/mi] 101cal 47/74rpm 4) 1m - 27:51(27:52/m) 104/126bpm [2897b/mi] 139cal 33/56rpm 5) 1m - 33:07(33:07/m) 96/134bpm [3180b/mi] 171cal 30/79rpm 6) 1m - 25:11(25:11/m) 120/136bpm [3022b/mi] 164cal 41/78rpm 7) 1m - 20:31(20:31/m) 105/126bpm [2155b/mi] 104cal 50/53rpm 8) 0.66m - 15:24(23:11/m) 84/114bpm [1948b/mi] 71cal 45/55rpm Add a comment
Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26
-	4mi, 29:29 Run - General Split Summary === 1) 1m - 7:31(7:31/m) 127/142bpm [954b/mi] 87cal 2) 1m - 7:33(7:33/m) 143/152bpm [1079b/mi] 98cal 3) 1m - 7:34(7:34/m) 149/156bpm [1129b/mi] 100cal 4) 1m - 6:42(6:42/m) 156/164bpm [1045b/mi] 91cal 5) 0.02m - 9(8:08/m) 163/164bpm [1326b/mi] 1cal Add a comment	-	-	-	-	-

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