Jaffa Cake

Last on at 12pm, 4th Dec 2024

M55 Staffordshire

Zebra (55)

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STATUS Building back after an IT band issue and working towards an April marathon in 2025

FERC

About Me
I work so I can run, although I should retire so I can train like a pro, but with less speed and less miles. Show More...

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Recent Blogs
Starting from scratch	Jul 2019
2018 starts with an enforced rest day	Jan 2018

My parkrun
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Recent Training
3rd Dec	Easy	5mi	53:02
2nd Dec	Strength	0mi	38:57
2nd Dec	General	1mi	22:24
1st Dec	General	1.4mi	32:01
1st Dec	Strength	0mi	20:19

Planned Races	Show more
Sneyd Strider's 10m Pudding Run	8th Dec
Wheaton Aston 10km	27th Dec
North Lincolnshire 10k and Half Marathon	2nd Mar
Colwyn Bay 20 Miler	9th Mar
Ashby 20	23rd Mar

12 Month Benchmarks	Run
Mile	7:45
5k	24:59
5mi	42:28
10k	53:51
10mi	1:34:29
Half	2:03:23

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2024 Targets	Set your targets
Run 1000 Walk 550

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2014	2015	2016	2017	2018	2020	2021	2022	2023	2024	PB	WB
1mi	2														7:53 57.14	7:53 7:53/mi	57.14
5km	3										26:40 56.12		29:35 51.43		29:36 52.27	26:40 8:35/mi	56.12
6km	2					29:29 58.40										29:29 7:54/mi	58.40
5mi	3		35:28 63.40								49:57 48.43			43:07 57.56		35:28 7:06/mi	63.40
10km	16	44:50 61.59	48:30 57.38	44:10 63.51						44:59 66.61			57:22 54.07	53:12 58.82	54:18 57.63	44:10 7:06/mi	66.61
10mi	2												1:28:05 57.74	1:38:17 52.22		1:28:05 8:49/mi	57.74
13.1mi	22	1:47:08 56.24	1:44:53 57.91	1:38:10 62.38		1:43:21 61.27	1:55:22 55.36	1:59:08 54.07	1:48:22 59.96	1:43:59 63.03		1:49:10 61.12	1:51:29 60.94	2:13:51 50.76	2:04:39 55.00	1:38:10 7:30/mi	63.03
20mi	5		2:49:30 56.35			3:02:46 54.02		3:11:04 52.56					3:08:59 56.02	3:16:14 54.44		2:49:30 8:29/mi	56.35
26.2mi	12		4:42:06 45.14	4:11:56 51.39	4:00:12 53.90	4:28:33 49.02		4:09:03 54.23	4:30:52 50.30	4:14:04 53.63		4:09:56 56.48				4:00:12 9:10/mi	56.48

Date	Planned Races			Distance
11 May	Snowdonia Half Marathon Confirmed			13.1mi
27 Apr	Dusseldorf Marathon Confirmed			26.2mi
6 Apr	City of Lincoln 10K Confirmed			10km
23 Mar	Ashby 20 Confirmed			20mi
9 Mar	Colwyn Bay 20 Miler			20mi
2 Mar	North Lincolnshire 10k and Half Marathon			13.1mi
27 Dec	Wheaton Aston 10km Confirmed			10km
8 Dec	Sneyd Strider's 10m Pudding Run Confirmed			10mi
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup SB	29:36	52.27	5km
22 Sep	Stafford 10K	1:02:08	50.37	10km
28 Apr	Uttoxeter Half Marathon SB	2:04:39	55.00	13.1mi
14 Apr	City of Lincoln 10K SB	54:18	57.63	10km
1 Apr	April Virtual Mile PB	7:53	57.14	1mi
17 Mar	Stafford Half Marathon	2:28:30	46.17	13.1mi
1 Mar	March Virtual Mile	7:56	56.78	1mi
2023		Result	WAVA	Distance
27 Dec	Wheaton Aston 10km	1:05:10	48.02	10km
19 Nov	Conwy Half Marathon	2:28:48	46.08	13.1mi
24 Sep	Stafford 10K SB	53:12	58.82	10km
19 Jul	Staffs Knot 5 miles SB	43:07	57.56	5mi
14 May	Snowdonia half marathon SB	2:13:51	50.76	13.1mi
7 May	Market Drayton 10k	59:20	52.28	10km
26 Mar	Ashby 20 SB	3:16:14	54.44	20mi
5 Mar	North Lincolnshire Half Marathon	2:14:13	50.62	13.1mi
19 Feb	Rhyl 10 mile SB	1:38:17	52.22	10mi
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K	59:50	51.84	10km
20 Nov	Conwy Half Marathon SB	1:51:29	60.94	13.1mi
30 Oct	Lincoln 10k SB	57:22	54.07	10km
23 Oct	Bangor Half Marathon	1:58:46	57.21	13.1mi
8 Oct	The Doctor K Cup SB	29:35	51.43	5km
4 Sep	Caernarfon Half Marathon	2:02:12	55.10	13.1mi
15 May	Snowdonia Half Marathon	2:38:44	42.41	13.1mi
9 Apr	Eaton Mess 10k	1:03:03	48.77	10km
20 Mar	Ashby 20 SB	3:08:59	56.02	20mi
20 Feb	Rugeley 10 PB	1:28:05	57.74	10mi
2021		Result	WAVA	Distance
3 Oct	Chester Marathon SB	4:09:56	56.48	26.2mi
19 Sep	Stafford Half Marathon SB	1:49:10	61.12	13.1mi
11 Jul	Leamington Spa Half Marathon	1:56:10	57.44	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup PB	26:40	56.12	5km
16 May	Fetch Virtual Weekend 5 Mile SB	49:57	48.43	5mi
2018		Result	WAVA	Distance
9 Dec	Telford 10K SB	44:59	66.61	10km
18 Nov	Conwy Half Marathon SB	1:43:59	63.03	13.1mi
16 Sep	Berlin Marathon	4:18:22	52.73	26.2mi
12 Aug	Newark Half Marathon	1:46:30	61.01	13.1mi
27 May	Edinburgh Marathon SB	4:14:04	53.63	26.2mi
13 May	Leeds Half Marathon	1:51:49	58.11	13.1mi
2017		Result	WAVA	Distance
19 Nov	Conwy Half Marathon SB	1:48:22	59.96	13.1mi
15 Oct	Amsterdam Marathon SB	4:30:52	50.30	26.2mi
2016		Result	WAVA	Distance
20 Nov	Conwy Half Marathon SB	1:59:08	54.07	13.1mi
2 Oct	Chester Marathon SB	4:09:03	54.23	26.2mi
24 Apr	Dusseldorf Marathon	4:10:25	53.47	26.2mi
20 Mar	Ashby 20 SB	3:11:04	52.56	20mi
2015		Result	WAVA	Distance
22 Nov	Conwy Half Marathon SB	1:55:22	55.36	13.1mi
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:43:21	61.27	13.1mi
5 Oct	Badger Bite PB	29:29	58.40	6km
13 Apr	London Marathon SB	4:28:33	49.02	26.2mi
9 Mar	Stafford 20 SB	3:02:46	54.02	20mi
2012		Result	WAVA	Distance
29 Apr	Dusseldorf Marathon PB	4:00:12	53.90	26.2mi
2011		Result	WAVA	Distance
31 Dec	Silvesterlauf Kottweiller-Schwanden	47:26	59.62	10km
30 Oct	Frankfurt Marathon SB	4:11:56	51.39	26.2mi
10 Sep	Ramstein Memorial 10K PB	44:10	63.51	10km
24 Jul	10KM Coca-Cola/1FCK Straßenlauf Kaiserslautern-Einsiedlerhof	44:14	63.42	10km
28 May	Mittelrhein Halbmarathon	4:28:41	47.79	26.2mi
10 Apr	TSG Kaiserslautern Half Marathon PB	1:38:10	62.38	13.1mi
2010		Result	WAVA	Distance
24 Oct	The FIREWORKS FIVE PB	35:28	63.40	5mi
3 Oct	Badger Bite 6K	33:53	49.26	6km
12 Sep	Robin Hood Marathon SB	4:42:06	45.14	26.2mi
1 Aug	Indian Queens Half Marathon SB	1:44:53	57.91	13.1mi
4 Jul	Shifnal Steeplechase Half Marathon	1:46:39	56.95	13.1mi
27 Jun	Stone St Michael's 10k SB	48:30	57.38	10km
25 Apr	Shakespeare Marathon	4:48:10	44.19	26.2mi
21 Mar	Ashby 20 PB	2:49:30	56.35	20mi
31 Jan	Shifnal 10k Gallop	47:57	57.91	6.2mi
2009		Result	WAVA	Distance
6 Sep	Lichfield 10K	45:38	60.51	10km
5 Jul	Shifnal Sleeplechase Half Marathon SB	1:47:08	56.24	13.1mi
21 Jun	Stone St Michael's 10k SB	44:50	61.59	10km
10 May	Muller Market Drayton 10k	45:48	60.29	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	47	64	42	42	91	75	78	58	28	20	18	2	564
2024	101	109	121	97	4	33	58	59	68	37	88	9	784
2023	70	46	26	30	66	75	67	63	43	51	38	15	590
2023	105	117	120	102	102	112	114	69	90	111	100	59	1202
2022	26	27	44	30	42	49	27	47	57	73	36	45	503
2022	115	104	119	100	111	102	67	100	127	127	105	79	1256
2021	77	58	39	33	29	19	22	17	3	43	23	14	379
2021	57	77	109	118	142	131	169	145	140	68	96	64	1314
2020	0	0	0	0	0	0	0	0	5	0	24	41	70
2020	44	23	48	73	98	106	82	88	81	109	109	122	984
2020	0	0	0	0	0	26	5	0	0	0	0	0	31
2019	0	0	0	0	0	12	0	0	0	0	0	0	12
2019	114	65	0	0	0	0	17	0	0	0	12	13	221
2019	5	17	83	144	221	117	0	0	0	0	0	0	588
2018	123	116	118	165	138	107	187	175	102	111	108	87	1538
2018	0	0	0	0	0	0	8	12	0	7	0	0	27
2017	24	48	59	52	110	136	174	193	154	116	101	74	1241
2016	92	79	163	96	32	114	115	135	115	56	40	22	1060
2015	0	0	0	0	0	0	0	0	0	42	61	47	149
2014	102	95	97	47	0	0	0	0	0	0	0	1	342
2013	0	0	0	0	0	63	36	28	21	22	0	54	225
2013	0	0	0	0	0	63	30	31	15	9	0	0	148
2012	151	81	160	145	30	110	66	93	0	0	0	0	838
2012	5	1	53	23	77	85	69	87	11	0	0	0	412
2011	0	0	0	0	0	0	0	0	0	1.3	0	0	1.3
2011	114	114	158	115	135	101	122	141	163	104	101	133	1501
2011	3	44	41	45	77	72	91	21	75	62	71	29	631
2010	0	0	0	0	0	1.6	0.6	0.4	0.3	0	0	0	2.9
2010	122	138	144	106	77	103	119	107	75	73	21	26	1109
2010	0	0	0	0	13	14	44	10	14	18	14	0	127
2009	0	0	0	0	0	0	0	0.3	1.8	0	1.1	0	3.1
2009	0	5	88	79	97	91	31	88	106	40	27	53	704
2009	0	0	0	0	12	0	55	69	15	0	15	15	182

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
4.1mi, 42:38 Run - General 1) 1mi - 11:20(11:20/mi) 126/141bpm [1428b/mi] 121cal 5.29/6.24mph 2) 1mi - 10:36(10:36/mi) 133/142bpm [1410b/mi] 114cal 5.66/6.72mph 3) 1mi - 9:43(9:43/mi) 120/135bpm [1166b/mi] 91cal 6.18/7.1mph 4) 1mi - 9:44(9:44/mi) 128/138bpm [1247b/mi] 91cal 6.16/7.06mph 5) 0.13mi - 1:15(9:37/mi) 135/140bpm [1299b/mi] 12cal 6.24/6.64mph Add a comment	1.4mi, 22:38 Walk - General 1) 1mi - 16:53(16:53/mi) 77/104bpm [1300b/mi] 107cal 61/122rpm 3.55/4.55mph 2) 0.35mi - 5:45(16:19/mi) 67/85bpm [1094b/mi] 15cal 62/69rpm 3.68/3.92mph Add a comment	7.1mi, 1:11:00 Run - Long Run 1) 1mi - 10:35(10:35/mi) 126/142bpm [1335b/mi] 112cal 5.66/7.08mph 2) 1mi - 10:09(10:09/mi) 129/143bpm [1309b/mi] 106cal 5.91/6.68mph 3) 1mi - 9:52(9:52/mi) 126/135bpm [1243b/mi] 91cal 6.08/6.95mph 4) 1mi - 9:38(9:38/mi) 123/131bpm [1186b/mi] 86cal 6.23/6.8mph 5) 1mi - 9:31(9:31/mi) 121/134bpm [1152b/mi] 87cal 6.3/6.76mph 6) 1mi - 10:30(10:30/mi) 133/145bpm [1397b/mi] 105cal 5.71/6.24mph 7) 1mi - 9:28(9:28/mi) 129/141bpm [1220b/mi] 83cal 6.34/7.03mph 8) 0.14mi - 1:17(8:53/mi) 139/142bpm [1235b/mi] 13cal 6.75/6.91mph Add a comment	3.2mi, 29:22 Run - Marathon Pace 1) 1mi - 9:36(9:36/mi) 115/126bpm [1105b/mi] 88cal 6.25/7.18mph 2) 1mi - 8:51(8:51/mi) 125/140bpm [1106b/mi] 85cal 6.78/7.95mph 3) 1mi - 8:53(8:53/mi) 140/148bpm [1244b/mi] 104cal 6.75/7.14mph 4) 0.24mi - 2:02(8:18/mi) 146/149bpm [1211b/mi] 25cal 7.23/7.66mph Add a comment	0mi, 20:10 Cross - Strength Hips & Glutes Add a comment 0mi, 21:35 Cross - Strength Upper body Add a comment 1.3mi, 29:41 Walk - General 1) 1mi - 23:26(23:26/mi) 76/104bpm [1780b/mi] 105cal 50/60rpm 2.56/3.3mph 2) 0.28mi - 6:16(22:29/mi) 72/86bpm [1619b/mi] 28cal 52/55rpm 2.67/2.8mph Add a comment	0.6mi, 6:11 Run - Warm Down 1) 0.59mi - 6:11(10:26/mi) 120/127bpm [1252b/mi] 62cal 5.75/6.14mph Add a comment 3.4mi, 29:40 Run - Tempo 1) 1mi - 9:22(9:22/mi) 123/134bpm [1152b/mi] 94cal 6.41/8.22mph 2) 1mi - 8:20(8:20/mi) 137/149bpm [1142b/mi] 95cal 7.19/7.39mph 3) 1mi - 8:32(8:32/mi) 147/152bpm [1256b/mi] 109cal 7.02/7.37mph 4) 0.42mi - 3:25(8:13/mi) 151/156bpm [1240b/mi] 45cal 7.31/7.83mph Add a comment	0mi, 42:15 Cross - Strength Legs Add a comment 1.3mi, 27:53 Walk - General 1) 1mi - 21:54(21:54/mi) 63/77bpm [1380b/mi] 79cal 54/116rpm 2.74/3.3mph 2) 0.28mi - 5:59(21:27/mi) 57/69bpm [1223b/mi] 7cal 56/59rpm 2.8/3.03mph Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
4.5mi, 49:46 Run - Easy 1) 1mi - 11:01(11:01/mi) 105/112bpm [1157b/mi] 99cal 5.45/6.2mph 2) 1mi - 11:25(11:25/mi) 113/121bpm [1290b/mi] 106cal 5.25/5.76mph 3) 1mi - 11:06(11:06/mi) 117/128bpm [1299b/mi] 102cal 5.4/6.37mph 4) 1mi - 11:01(11:01/mi) 115/130bpm [1267b/mi] 101cal 5.45/6.49mph 5) 0.51mi - 5:13(10:15/mi) 117/125bpm [1199b/mi] 45cal 5.85/6.14mph Add a comment	-	3.3mi, 1:08:37 Walk - General 1) 1mi - 19:39(19:39/mi) 76/89bpm [1494b/mi] 99cal 57/63rpm 3.05/3.67mph 2) 1mi - 20:32(20:32/mi) 68/84bpm [1397b/mi] 102cal 54/94rpm 2.92/4.38mph 3) 1mi - 21:09(21:09/mi) 66/83bpm [1395b/mi] 101cal 56/61rpm 2.84/3.32mph 4) 0.31mi - 7:17(23:18/mi) 57/65bpm [1328b/mi] 33cal 51/60rpm 2.57/3.09mph Add a comment 9mi, 1:29:25 Run - Long Run 1) 1mi - 10:18(10:18/mi) 116/126bpm [1195b/mi] 96cal 5.82/6.68mph 2) 1mi - 9:43(9:43/mi) 121/128bpm [1177b/mi] 94cal 6.17/6.89mph 3) 1mi - 9:49(9:49/mi) 126/132bpm [1237b/mi] 95cal 6.11/6.39mph 4) 1mi - 9:55(9:55/mi) 128/134bpm [1269b/mi] 93cal 6.05/6.49mph 5) 1mi - 9:43(9:43/mi) 130/135bpm [1263b/mi] 89cal 6.18/6.47mph 6) 1mi - 9:58(9:58/mi) 131/137bpm [1305b/mi] 92cal 6.02/6.45mph 7) 1mi - 9:58(9:58/mi) 131/136bpm [1305b/mi] 89cal 6.02/6.62mph 8) 1mi - 10:06(10:06/mi) 131/137bpm [1323b/mi] 87cal 5.94/7.2mph 9) 1mi - 9:46(9:46/mi) 136/140bpm [1328b/mi] 92cal 6.15/6.47mph 10) 0.02mi - 10(8:14/mi) 134/134bpm [1103b/mi] 1cal 7.29/6.39mph Add a comment	3.5mi, 1:15:18 Walk - General 1) 1mi - 21:30(21:30/mi) 99/126bpm [2129b/mi] 104cal 55/61rpm 2.79/4.05mph 2) 1mi - 22:42(22:42/mi) 119/134bpm [2702b/mi] 138cal 52/65rpm 2.64/4.07mph 3) 1mi - 20:30(20:30/mi) 80/103bpm [1640b/mi] 105cal 58/90rpm 2.93/3.55mph 4) 0.5mi - 10:35(21:08/mi) 71/89bpm [1501b/mi] 50cal 57/63rpm 2.84/3.11mph Add a comment 3.1mi, 33:37 Run - Easy 1) 1mi - 11:02(11:02/mi) 109/117bpm [1203b/mi] 101cal 5.44/5.87mph 2) 1mi - 10:44(10:44/mi) 110/115bpm [1180b/mi] 94cal 5.59/5.97mph 3) 1mi - 10:29(10:29/mi) 114/125bpm [1195b/mi] 92cal 5.72/6.14mph 4) 0.13mi - 1:22(10:44/mi) 115/120bpm [1235b/mi] 12cal 5.59/5.8mph Add a comment	1.3mi, 22:14 Walk - General 1) 1mi - 17:41(17:41/mi) 82/99bpm [1450b/mi] 109cal 60/92rpm 3.39/7.39mph 2) 0.27mi - 4:33(17:09/mi) 84/93bpm [1440b/mi] 29cal 64/67rpm 3.5/3.8mph Add a comment	4.4mi, 43:46 Run - Progressive 1) 1mi - 10:38(10:38/mi) 120/136bpm [1275b/mi] 98cal 5.65/6.22mph 2) 1mi - 9:52(9:52/mi) 128/135bpm [1263b/mi] 96cal 6.08/6.24mph 3) 1mi - 9:38(9:38/mi) 131/137bpm [1262b/mi] 94cal 6.23/6.41mph 4) 1mi - 9:21(9:21/mi) 136/142bpm [1272b/mi] 98cal 6.42/6.85mph 5) 0.43mi - 4:17(10:04/mi) 136/144bpm [1370b/mi] 42cal 5.96/6.8mph Add a comment	-
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
3.5mi, 35:01 Run - Treadmill 1) 1mi - 10:09(10:09/mi) 146/154bpm [1483b/mi] 134cal 5.91/6.26mph 2) 1mi - 9:46(9:46/mi) 139/150bpm [1358b/mi] 113cal 6.14/6.45mph 3) 1mi - 9:49(9:49/mi) 139/144bpm [1364b/mi] 106cal 6.12/6.24mph 4) 0.54mi - 5:17(9:44/mi) 141/146bpm [1372b/mi] 58cal 6.16/6.37mph Add a comment	-	0mi, 20:17 Cross - Strength Add a comment 3.8mi, 35:01 Run - Tempo 1) 1mi - 10:11(10:11/mi) 144/157bpm [1467b/mi] 132cal 5.89/6.45mph 2) 1mi - 9:06(9:06/mi) 139/148bpm [1264b/mi] 105cal 6.6/6.95mph 3) 1mi - 8:35(8:35/mi) 147/155bpm [1262b/mi] 110cal 6.99/7.35mph 4) 0.78mi - 7:09(9:07/mi) 148/156bpm [1350b/mi] 88cal 6.58/7.43mph Add a comment	10mi, 1:45:01 Run - Long Run 1) 1mi - 10:45(10:45/mi) 117/138bpm [1259b/mi] 106cal 5.58/6.22mph 2) 1mi - 10:33(10:33/mi) 112/118bpm [1181b/mi] 95cal 5.69/6.37mph 3) 1mi - 10:59(10:59/mi) 118/127bpm [1295b/mi] 102cal 5.46/6.3mph 4) 1mi - 10:57(10:57/mi) 121/128bpm [1325b/mi] 101cal 5.48/6.24mph 5) 1mi - 11:00(11:00/mi) 131/138bpm [1442b/mi] 111cal 5.45/6.37mph 6) 1mi - 10:26(10:26/mi) 130/140bpm [1356b/mi] 101cal 5.75/6.55mph 7) 1mi - 10:20(10:20/mi) 128/135bpm [1323b/mi] 92cal 5.8/6.57mph 8) 1mi - 10:15(10:15/mi) 131/142bpm [1342b/mi] 94cal 5.86/7.35mph 9) 1mi - 9:45(9:45/mi) 123/132bpm [1198b/mi] 85cal 6.16/6.68mph 10) 1mi - 9:45(9:45/mi) 130/140bpm [1268b/mi] 86cal 6.15/6.76mph 11) 0.03mi - 16(10:04/mi) 136/137bpm [1370b/mi] 2cal 5.96/6.24mph Add a comment	0mi, 41:44 Cross - Strength Legs Add a comment	1.3mi, 29:22 Walk - General 1) 1mi - 22:08(22:08/mi) 78/111bpm [1726b/mi] 87cal 55/67rpm 2.71/3.72mph 2) 0.32mi - 7:14(22:37/mi) 74/88bpm [1674b/mi] 16cal 55/119rpm 2.65/3.13mph Add a comment 1.1mi, 11:04 Run - Warm Down 1) 1mi - 10:06(10:06/mi) 133/142bpm [1342b/mi] 118cal 5.95/6.24mph 2) 0.1mi - 58(9:52/mi) 131/136bpm [1292b/mi] 10cal 6.08/6.2mph Add a comment 2.1mi, 19:38 Run - Intervals 1) 0.29mi - 2:12(7:36/mi) 149/158bpm [1134b/mi] 28cal 7.89/8.47mph 2) 0.06mi - 1:05(17:41/mi) 149/158bpm [2635b/mi] 14cal 3.39/8.27mph 3) 0.29mi - 2:16(7:42/mi) 152/159bpm [1170b/mi] 31cal 7.79/8.93mph 4) 0.06mi - 1:05(18:44/mi) 139/155bpm [2605b/mi] 13cal 3.2/7.68mph 5) 0.29mi - 2:11(7:30/mi) 138/151bpm [1036b/mi] 24cal 7.99/8.5mph 6) 0.05mi - 1:05(20:55/mi) 140/151bpm [2929b/mi] 12cal 2.87/8.43mph 7) 0.3mi - 2:10(7:18/mi) 144/154bpm [1052b/mi] 26cal 8.21/8.93mph 8) 0.05mi - 1:05(20:19/mi) 145/151bpm [2947b/mi] 13cal 2.95/8.35mph 9) 0.29mi - 2:05(7:11/mi) 141/149bpm [1013b/mi] 24cal 8.35/8.62mph 10) 0mi - 0(1:04/mi) 150/150bpm [159b/mi] 56.64/8.47mph 11) 0.06mi - 1:06(19:43/mi) 138/150bpm [2722b/mi] 11cal 3.04/8.47mph 12) 0.3mi - 2:08(7:11/mi) 142/154bpm [1021b/mi] 24cal 8.34/8.83mph 13) 0.06mi - 1:10(18:52/mi) 138/150bpm [2603b/mi] 12cal 3.18/8.54mph Add a comment 1.1mi, 10:38 Run - Warm Up 1) 1mi - 9:36(9:36/mi) 152/163bpm [1460b/mi] 124cal 6.25/7.31mph 2) 0.11mi - 1:02(9:08/mi) 156/157bpm [1424b/mi] 14cal 6.57/7.72mph Add a comment	0mi, 24:29 Cross - Strength Hips & Glutes Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
4.5mi, 45:14 Run - General 1) 1mi - 10:20(10:20/mi) 121/134bpm [1250b/mi] 104cal 5.81/7.12mph 2) 1mi - 9:50(9:50/mi) 125/132bpm [1230b/mi] 99cal 6.1/7.03mph 3) 1mi - 9:53(9:53/mi) 128/140bpm [1265b/mi] 98cal 6.07/7.33mph 4) 1mi - 10:33(10:33/mi) 130/143bpm [1372b/mi] 105cal 5.68/6.72mph 5) 0.48mi - 4:37(9:40/mi) 127/135bpm [1228b/mi] 41cal 6.2/6.64mph Add a comment	0mi, 53:27 Cross - Strength Legs Add a comment 1.4mi, 22:57 Walk - General 1) 1mi - 16:41(16:41/mi) 96/109bpm [1602b/mi] 109cal 60/68rpm 3.6/15.38mph 2) 0.38mi - 6:16(16:22/mi) 75/82bpm [1228b/mi] 40cal 63/68rpm 3.66/3.84mph Add a comment	7.1mi, 1:13:34 Run - Long Run 1) 1mi - 10:39(10:39/mi) 131/148bpm [1395b/mi] 120cal 5.63/6.62mph 2) 1mi - 10:32(10:32/mi) 128/138bpm [1348b/mi] 110cal 5.7/6.22mph 3) 1mi - 10:17(10:17/mi) 122/136bpm [1254b/mi] 96cal 5.84/6.64mph 4) 1mi - 10:41(10:41/mi) 127/138bpm [1357b/mi] 103cal 5.61/6.55mph 5) 1mi - 10:19(10:19/mi) 125/135bpm [1289b/mi] 90cal 5.82/6.43mph 6) 1mi - 10:14(10:14/mi) 125/142bpm [1279b/mi] 90cal 5.87/6.51mph 7) 1mi - 9:52(9:52/mi) 124/143bpm [1223b/mi] 90cal 6.08/6.74mph 8) 0.11mi - 1:01(9:10/mi) 125/127bpm [1147b/mi] 8cal 6.54/6.57mph Add a comment	1.4mi, 32:01 Walk - General 1) 1mi - 23:14(23:14/mi) 74/87bpm [1719b/mi] 112cal 20/62rpm 2.58/16.3mph 2) 0.35mi - 8:47(25:17/mi) 73/96bpm [1846b/mi] 36cal 38/59rpm 2.37/4.84mph Add a comment 0mi, 20:19 Cross - Strength Hips and glutes Add a comment 4.4mi, 48:43 Run - Easy 1) 1mi - 11:06(11:06/mi) 109/119bpm [1210b/mi] 105cal 5.4/6.37mph 2) 1mi - 10:58(10:58/mi) 107/111bpm [1174b/mi] 100cal 5.47/6.24mph 3) 1mi - 11:11(11:11/mi) 115/120bpm [1286b/mi] 105cal 5.36/6.03mph 4) 1mi - 11:10(11:10/mi) 122/127bpm [1362b/mi] 109cal 5.38/5.76mph 5) 0.42mi - 4:18(10:18/mi) 120/126bpm [1236b/mi] 38cal 5.82/6.14mph Add a comment	0mi, 38:57 Cross - Strength Legs Add a comment 1mi, 22:24 Walk - General 1) 1mi - 21:12(21:12/mi) 78/91bpm [1654b/mi] 99cal 56/64rpm 2.83/3.88mph 2) 0.04mi - 1:12(27:00/mi) 80/86bpm [2160b/mi] 5cal 53/59rpm 2.22/2.78mph Add a comment	5mi, 53:02 Run - Easy 1) 1mi - 10:42(10:42/mi) 139/153bpm [1488b/mi] 127cal 5.61/6.76mph 2) 1mi - 10:22(10:22/mi) 153/160bpm [1586b/mi] 134cal 5.79/6.57mph 3) 1mi - 10:10(10:10/mi) 132/155bpm [1341b/mi] 94cal 5.91/6.32mph 4) 1mi - 10:43(10:43/mi) 121/125bpm [1298b/mi] 88cal 5.59/6.3mph 5) 1mi - 11:01(11:00/mi) 123/132bpm [1354b/mi] 89cal 5.45/6.16mph 6) 0.01mi - 4(8:51/mi) 124/124bpm [1097b/mi] 6.78/5.7mph Add a comment	-

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