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Alberon

Last on at 10am, 25th Jan 2025

M65 Derbyshire

FETCH SUPPORTER

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Mileage
Training

Glossopdale Harriers

Races
99
Miles
7575
Miles
143
Miles
2457
Miles
853
WAVA
71.28%
Mile
7:44
5k
27:34
5M
42:18
10k
47:16
10M
1:20:46
Half
1:49:59
Mara
3:56:32

About Me
Live in Glossop Derbyshire. Never really been a runner, but played irregular squash and badminton for years. Due to driving all round the country for my job and the Service station healthy food diet, ended up very lardy. Decided to do something about it in March 08 and commenced to cut out the crap and start running (wobbling). Dropped 4 stone and entered lots of 10k's and the GNR in 2009. Since done many races including 10k's, halves and several marathons. Show More...

About Me

Live in Glossop Derbyshire. Never really been a runner, but played irregular squash and badminton for years. Due to driving all round the country for my job and the Service station healthy food diet, ended up very lardy. Decided to do something about it in March 08 and commenced to cut out the crap and start running (wobbling). Dropped 4 stone and entered lots of 10k's and the GNR in 2009. Since done many races including 10k's, halves and several marathons.

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My parkrun
Glossop parkrun

Recent Training
25th Jan	General	1.2mi	13:12
25th Jan	parkrun	3.1mi	25:33
25th Jan	General	1.2mi	10:46
24th Jan	General	0.9mi	43:00
23rd Jan	General	8.6mi	1:27:29

Planned Races	Show more
Village Bakery Half Marathon	16th Feb
Mellor 10k Trail Run	17th Mar
Boston Marathon UK	13th Apr
Buxworth 5	1st May
Tour of Tameside - X-Trail 10k	12th Jun

12 Month Benchmarks	Run	Bike
Mile	6:43	1:38
5k	23:14	7:26
5mi	38:41	14:43
10k	47:54	19:29
10mi	1:21:52	31:55
Half	1:49:47	56:08
20mi	3:06:35	1:43:46
Mara	4:08:49	2:17:24

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Buddies (3)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2017	2018	2019	2021	2022	2023	2024	PB	WB
1mi	2		8:02 53.44	7:44 55.51									7:44 7:44/mi	55.51
5km	23		27:34 52.58	28:10 51.87									27:34 8:52/mi	52.58
4mi	2										31:53 66.44	30:54 69.17	30:54 7:43/mi	69.17
5mi	4									43:10 61.20		42:18 63.63	42:18 8:28/mi	63.63
9.7km	3										54:55 58.58		54:55 9:10/mi	58.58
6mi	3										53:35 60.08	51:16 63.39	51:16 8:33/mi	63.39
9.9km	1										53:41 61.52		53:41 8:44/mi	61.52
10km	32	1:07:49 43.44	58:23 50.89	1:02:29 47.55	1:07:42 44.26	56:04 56.83	53:28 59.59			48:57 67.53	47:16 71.28	48:24 69.61	47:16 7:36/mi	71.28
7mi	1											56:39 67.53	56:39 8:06/mi	67.53
10mi	4		1:48:20 44.95							1:22:37 66.95	1:20:46 69.15	1:22:08 68.67	1:20:46 8:05/mi	69.15
13.1mi	14		2:35:28 41.43	2:34:04 42.18			2:01:18 57.58	2:21:14 49.93	2:10:19 55.69	1:56:08 62.49	1:49:59 66.63	1:50:13 67.15	1:49:59 8:24/mi	67.15
26.2mi	7						4:38:39 52.56	5:23:31 45.70		4:17:39 59.06	3:56:32 64.96	4:10:20 61.99	3:56:32 9:02/mi	64.96

Date	Planned Races			Distance
23 Jul	Black Knight Charge Confirmed			6mi
15 Jun	Tour of Tameside - Dr Ron Hyde 7 Mile Race Confirmed			7mi
14 Jun	Tour of Tameside - Hero Half Marathon Confirmed			13.1mi
13 Jun	Tour of Tameside - Hell on the Fell Confirmed			6mi
12 Jun	Tour of Tameside - X-Trail 10k Confirmed			10km
1 May	Buxworth 5 Confirmed			5mi
13 Apr	Boston Marathon UK Confirmed			26.2mi
17 Mar	Mellor 10k Trail Run Confirmed			10km
16 Feb	Village Bakery Half Marathon			13.1mi
2024		Result	WAVA	Distance
31 Dec	Wormstones Fell Race	56:46	47.86	5mi
15 Dec	Stockport 10 SB	1:22:08	68.67	10mi
24 Nov	Wilmslow Festive 10K	48:57	69.49	10km
20 Oct	Yorkshire Marathon SB	4:10:20	61.99	26.2mi
24 Jul	Black Knight Charge PB	51:16	63.39	6mi
13 Jul	Buxton Carnival 4m Road Race PB	30:54	69.17	4mi
16 Jun	Tour of Tameside - Dr Ron Hill 7 mile run PB	56:39	67.53	7mi
15 Jun	Tour of Tameside - Hero Half Marathon	1:50:58	66.70	13.1mi
14 Jun	Tour of Tameside - Hell on the Fell	53:44	60.48	6mi
13 Jun	Tour of Tameside - X Trail 10k	51:53	64.94	10km
29 May	Dovestone Diamond Multiterrain Race	53:34	62.89	10km
15 May	Offerton 5	42:38	63.13	5mi
2 May	Buxworth 5 PB	42:18	63.63	5mi
28 Apr	Boston Marathon UK			26.2mi
17 Mar	Mellor 10k Trail Run	59:16	56.85	10km
25 Feb	Stockport Trail Half Marathon SB	1:50:13	67.15	13.1mi
28 Jan	Stockport Daffodil 10k SB	48:24	69.61	10km
2023		Result	WAVA	Distance
10 Dec	Stockport 10 PB	1:20:46	69.15	10mi
26 Nov	Wilmslow Festive 10k PB	47:16	71.28	10km
11 Nov	MACCL Race 2 Wythenshaw Park	56:55	56.76	9.6km
15 Oct	Yorkshire Marathon PB	3:56:32	64.96	26.2mi
3 Sep	Stockport Hatters Half Marathon PB	1:49:59	66.63	13.1mi
26 Jul	Black Knight Charge SB	53:35	60.08	6mi
16 Jul	Mossley 10K	48:31	68.78	10km
8 Jul	Buxton Carnival 4 SB	31:53	66.44	4mi
7 May	Alderley Edge Bypass 10k	48:19	69.07	10km
16 Apr	Manchester Marathon	4:27:31	57.44	26.2mi
11 Mar	Manchester Area XC League - Heaton Park	52:31	61.26	9.65km
19 Feb	Great North West Half Marathon	1:51:12	65.90	13.1mi
11 Feb	Manchester Area XC League - Sherdley Park (Senior Men) PB	53:41	61.52	9.9km
21 Jan	South East Lancs Cross Country League- race 4 Heaton Park	53:18	49.75	8km
14 Jan	MACCL - Tatton Park PB	54:55	58.58	9.65km
2022		Result	WAVA	Distance
20 Nov	Stockport 10 SB	1:22:37	66.95	10mi
12 Nov	MACCL Race 2 Kenworthy Woods	49:13	60.83	9km
29 Oct	South East Lancs Cross Country League - Senior mens race 1 Heaton Park	51:18	64.44	10km
16 Oct	Knutsford 10K SB	48:57	67.53	10km
15 Oct	MACCL Wythenshawe	50:38	62.94	9.65km
2 Oct	Chester Marathon SB	4:17:39	59.06	26.2mi
7 Aug	The Windmill Half Marathon SB	1:56:08	62.49	13.1mi
17 Jul	Mossley 10K	52:10	63.37	10km
22 Jun	Round the Resers SB	43:10	61.20	5mi
18 Jun	Tour of Tameside: The Hero Half Marathon	1:58:08	61.43	13.1mi
26 May	Run Media City 5k, 10k May	50:11	65.87	10km
3 Apr	Manchester Marathon	4:43:41	53.64	26.2mi
20 Feb	Great North West Half Marathon	2:06:46	57.25	13.1mi
8 Jan	RunThrough Tatton Park 10k January	55:44	59.31	10km
2021		Result	WAVA	Distance
5 Dec	Heaton Park Half Marathon SB	2:10:19	55.69	13.1mi
2019		Result	WAVA	Distance
7 Apr	Greater Manchester Marathon SB	5:23:31	45.70	26.2mi
3 Feb	RunAintree SB	2:21:14	49.93	13.1mi
2018		Result	WAVA	Distance
25 Nov	run Wilmslow 10k	59:07	54.39	10km
19 Aug	Fleetwood Half Marathon	2:11:07	53.27	13.1mi
15 Jul	Mossley 10k	54:38	58.32	10km
1 Jul	Alderley bypass 10k SB	53:28	59.59	10km
24 Jun	Wilmslow Half Marathon	2:01:22	57.55	13.1mi
27 May	Edinburgh Marathon SB	4:38:39	52.56	26.2mi
4 Feb	Heaton Park Half Marathon SB	2:01:18	57.58	13.1mi
2017		Result	WAVA	Distance
26 Nov	Wilmslow 10k SB	56:04	56.83	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:07:42	44.26	10km
2010		Result	WAVA	Distance
30 Oct	Oldham parkrun	33:18	43.87	5km
23 Oct	Oldham parkrun	34:11	42.74	5km
16 May	Great Manchester Run	1:07:06	44.28	10km
9 May	Beaverbrooks Blackpool 10km	1:03:01	47.15	10km
11 Apr	Derby 10k	1:06:20	44.79	10km
7 Mar	Stanley Park 10k	1:02:58	47.18	10km
6 Feb	Heaton parkrun	28:37	51.05	5km
30 Jan	Heaton parkrun	28:52	50.61	5km
24 Jan	Chernobyl 10k SB	1:02:29	47.55	10km
23 Jan	Heaton parkrun SB	28:10	51.87	5km
17 Jan	Four Villages Half Marathon SB	2:34:04	42.18	13.1mi
9 Jan	Fetch Mile - The BIG one PB	7:44	55.51	1mi
2 Jan	Woodbank parkrun	31:12	46.82	5km
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile SB	8:02	53.44	1mi
5 Dec	South Manchester parkrun	27:55	52.33	5km
29 Nov	RNLI Knowsley Reindeer Run SB	58:23	50.89	10km
21 Nov	Heaton parkrun	28:27	51.35	5km
7 Nov	Heaton parkrun	28:23	51.47	5km
31 Oct	Heaton parkrun	28:08	51.52	5km
24 Oct	Heaton parkrun	28:12	51.40	5km
17 Oct	Bramhall parkrun PB	27:34	52.58	5km
10 Oct	Heaton parkrun	27:56	51.89	5km
3 Oct	Bramhall parkrun	28:51	50.24	5km
20 Sep	Great North Run SB	2:35:28	41.43	13.1mi
12 Sep	Heaton parkrun	27:59	51.79	5km
5 Sep	Heaton parkrun	28:28	50.91	5km
8 Aug	Heaton parkrun	28:03	51.67	5km
2 Aug	Reebok Sale 10 SB	1:48:20	44.95	10mi
25 Jul	Heaton parkrun	28:04	51.64	5km
18 Jul	Heaton parkrun	28:50	50.27	5km
11 Jul	Heaton parkrun	29:20	49.41	5km
5 Jul	City of Manchester 10K	1:01:13	48.13	10km
27 Jun	Bramhall parkrun	28:40	50.56	5km
20 Jun	Bramhall parkrun	29:14	49.58	5km
6 Jun	Bramhall parkrun	29:46	48.69	5km
31 May	Mersey Tunnel 10K	1:04:27	45.71	10km
17 May	Great Manchester Run	1:05:41	44.85	10km
19 Apr	Derby 10K	1:05:33	44.94	10km
5 Apr	Wakefield Hospice 10k	1:02:10	47.39	10km
8 Mar	Stanley Park 10k	1:03:49	46.17	10km
25 Jan	Chernobyl 10k	1:11:51	41.00	10km
2008		Result	WAVA	Distance
30 Nov	RNLI Knowsley Reindeer Run SB	1:07:49	43.44	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
2025	8	0	0	0	0	0	0	0	0	0	0	0	8
2025	4.3	0	0	0	0	0	0	0	0	0	0	0	4.3
2025	56	0	0	0	0	0	0	0	0	0	0	0	56
2025	22	0	0	0	0	0	0	0	0	0	0	0	22
2024	5	10	0	0	9	28	0	28	109	9	1	11	210
2024	6.2	3.1	2.1	2.1	4.9	2.1	6	4.4	2.4	3.9	8.8	5.4	51.3
2024	87	149	147	131	100	112	125	102	68	75	67	105	1267
2024	119	37	70	53	114	13	133	109	83	48	116	0	895
2023	2	7	5	11	9	26	0	16	16	4	0	8	103
2023	4.1	3.1	4.1	3.1	5.2	4.1	3.1	3.1	2.1	2.1	4.1	2.1	40.2
2023	109	137	61	92	113	100	95	149	84	129	106	102	1278
2023	40	46	68	6	100	91	95	88	86	31	99	35	785
2022	7	3	12	17	4	8	19	4	14	2	0	0	91
2022	3.6	3.9	2.9	3.5	4.1	3.2	3.2	3.3	3.2	2.1	1	0	34
2022	135	111	81	105	97	85	113	138	139	93	61	42	1200
2022	0	29	34	29	59	43	38	73	19	53	19	6	401
2021	3	7	4	0	12	0	0	1	10	0	0	0	38
2021	0	0	0	0	0	0	0	0	0	0	1.9	1.6	3.5
2021	17	16	19	0	20	10	0	3	26	75	118	79	382
2021	0	0	0	0	0	0	0	0	0	13	3	3	20
2020	0	6	15	3	20	9	0	12	11	22	0	0	97
2020	14	39	8	39	9	9	2	14	35	3	8	0	182
2020	0	0	0	25	46	0	0	0	0	0	19	0	90
2019	6	14	4	0	19	6	0	0	3	0	0	5	57
2019	61	86	140	61	42	46	36	51	47	3	11	6	591
2019	19	7	0	0	0	0	0	0	0	0	0	0	26
2018	24	12	7	12	6	15	3	0	11	15	13	20	137
2018	106	79	100	160	132	93	92	39	10	15	24	32	882
2018	4	9	0	15	20	0	0	0	0	55	0	0	104
2017	11	16	4	0	0	4	0	6	4	11	14	20	90
2017	0	0.5	0.6	0	0	0	0	1.3	2.1	2.4	0.3	0	7.2
2017	2	19	24	6	4	13	25	60	64	73	66	111	467
2017	0	0	0	0	0	0	0	4	0	9	9	12	34
2016	0	0	0	0	0	0	0	0	0	2	0	0	2
2016	8	4	0	0	4	0	0	2	10	10	0	0	38
2016	3	0	0	0	0	0	0	0	0	0	0	0	3
2015	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2015	0	0	0	0	11	10	29	17	14	2	21	0	104
2015	0	0	0	0	0	0	27	0	0	0	3	0	30
2014	0	18	26	2	9	2	22	0	2	0	0	0	82
2014	0	0	8	0	0	0	0	0	0	0	0	0	8
2013	0	0	0	0	0	0	1.1	0.4	0	0	0	0	1.5
2013	4	2	2	9	9	11	34	19	0	0	0	0	89
2012	0	0	0	0	0.5	0	0	0	0	0	0	0	0.5
2012	13	12	0	0	34	11	0	6	0	0	16	14	106
2012	0	0	0	0	0	0	0	0	0	0	8	16	24
2011	0	0	4	0	0	0	0	0	0	0	0	0	4
2011	10	16	49	35	39	0	18	24	0	0	0	6	196
2011	0	3	0	0	0	0	0	0	0	0	0	0	3
2010	3	0	0	0	0	0	0	0	0	0	0	0	3
2010	62	41	23	12	25	12	6	9	6	27	1	0	224
2009	0	0	0	0	0	8	7	0	0	0	0	0	15
2009	15	0	6	12	27	47	57	58	54	57	52	39	424
2009	0	0	0	0	0	0	0	0	0	13	0	0	13
2008	0	0	0	0	0	0	0	0	0	0	6	0	6

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
9.9mi, 1:37:50 Run - Long Run 1) 1mi - 10:22(10:22/mi) 110/121bpm [1141b/mi] 109cal 267/343W 2) 1mi - 10:14(10:14/mi) 115/122bpm [1177b/mi] 103cal 256/417W 3) 1mi - 10:34(10:34/mi) 113/121bpm [1194b/mi] 104cal 278/406W 4) 1mi - 10:27(10:27/mi) 117/126bpm [1222b/mi] 107cal 270/410W 5) 1mi - 10:28(10:28/mi) 114/121bpm [1193b/mi] 101cal 237/375W 6) 1mi - 11:31(11:31/mi) 113/121bpm [1302b/mi] 109cal 251/388W 7) 1mi - 8:51(8:51/mi) 125/133bpm [1106b/mi] 98cal 308/339W 8) 1mi - 9:06(9:06/mi) 124/133bpm [1128b/mi] 108cal 300/362W 9) 1mi - 8:30(8:30/mi) 127/130bpm [1079b/mi] 102cal 322/350W 10) 0.93mi - 7:47(8:25/mi) 131/137bpm [1102b/mi] 94cal 318/359W Add a comment	5.7mi, 3:50:52 Cross - Golf 1) 1mi - 39:34(39:34/mi) 66/94bpm [2611b/mi] 81cal 2) 1mi - 44:23(44:23/mi) 66/90bpm [2929b/mi] 89cal 3) 1mi - 47:48(47:48/mi) 65/87bpm [3107b/mi] 91cal 4) 1mi - 38:11(38:11/mi) 70/98bpm [2673b/mi] 95cal 5) 1mi - 42:12(42:12/mi) 71/100bpm [2997b/mi] 107cal 6) 0.7mi - 18:45(26:53/mi) 75/89bpm [2016b/mi] 56cal Add a comment	5mi, 56:51 Run - Race 1) 1mi - 14:27(14:27/mi) 108/129bpm [1560b/mi] 134cal 253/480W 2) 1mi - 16:20(16:20/mi) 121/128bpm [1976b/mi] 153cal 245/437W 3) 1mi - 9:49(9:49/mi) 131/137bpm [1286b/mi] 112cal 232/403W 4) 1mi - 7:29(7:29/mi) 131/135bpm [981b/mi] 83cal 242/379W 5) 1mi - 8:47(8:48/mi) 137/142bpm [1206b/mi] 108cal 322/425W Add a comment 0.7mi, 11:18 Run - Warm Up 1) 0.69mi - 11:18(16:25/mi) 90/113bpm [1478b/mi] 78cal 167/457W Add a comment	22mi, 51:49 Bike - Turbo Trainer Add a comment	6mi, 4:16:39 Cross - Golf 1) 1mi - 41:10(41:10/mi) 72/98bpm [2964b/mi] 115cal 2) 1mi - 42:53(42:53/mi) 65/97bpm [2787b/mi] 81cal 3) 1mi - 46:01(46:01/mi) 60/82bpm [2761b/mi] 69cal 4) 1mi - 42:55(42:55/mi) 66/89bpm [2832b/mi] 90cal 5) 1mi - 43:20(43:20/mi) 75/99bpm [3250b/mi] 126cal 6) 0.96mi - 40:20(42:07/mi) 68/89bpm [2864b/mi] 86cal Add a comment	-	1.2mi, 14:20 Run - Warm Down 1) 1mi - 11:49(11:49/mi) 126/142bpm [1490b/mi] 125cal 226/367W 2) 0.23mi - 2:30(10:47/mi) 137/142bpm [1478b/mi] 31cal 307/357W Add a comment 3mi, 24:11 Run - parkrun 1) 1mi - 8:05(8:05/mi) 130/137bpm [1051b/mi] 102cal 337/520W 2) 1mi - 8:08(8:08/mi) 141/148bpm [1146b/mi] 108cal 338/521W 3) 0.99mi - 7:58(8:01/mi) 141/147bpm [1129b/mi] 105cal 339/513W Add a comment 1.2mi, 10:40 Run - Warm Up 1) 1mi - 9:10(9:10/mi) 115/125bpm [1054b/mi] 100cal 269/359W 2) 0.15mi - 1:31(9:47/mi) 125/128bpm [1224b/mi] 18cal 302/326W Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
-	4.8mi, 1:51:32 Walk - General 1) 1mi - 24:05(24:05/mi) 65/79bpm [1565b/mi] 90cal 43/64rpm 2) 1mi - 23:54(23:54/mi) 69/82bpm [1649b/mi] 93cal 45/57rpm 3) 1mi - 22:41(22:41/mi) 65/74bpm [1475b/mi] 86cal 47/57rpm 4) 1mi - 22:55(22:55/mi) 66/78bpm [1512b/mi] 90cal 47/59rpm 5) 0.75mi - 17:57(23:50/mi) 71/80bpm [1692b/mi] 77cal 44/70rpm Add a comment 0.2mi, 9:48 Swim - General 1) 0.22mi - 9:48(45:04/mi) 91/106bpm [4100b/mi] 59cal 26/rpm Add a comment 0.1mi, 2:41 Swim - General 1) 0.06mi - 2:41(43:18/mi) 81/86bpm [3507b/mi] 12cal 25/rpm Add a comment 0.7mi, 28:34 Swim - General 1) 0.67mi - 28:34(42:47/mi) 96/124bpm [4107b/mi] 167cal 25/rpm Add a comment	6.4mi, 1:19:45 Run - Treadmill 1) 0.1mi - 1:47(18:06/mi) 80/94bpm [1448b/mi] 7cal 143/226W 2) 0.5mi - 4:19(8:41/mi) 113/122bpm [981b/mi] 40cal 292/315W 3) 0.5mi - 9:06(18:18/mi) 96/122bpm [1757b/mi] 52cal 146/295W 4) 0.5mi - 4:31(9:05/mi) 116/125bpm [1054b/mi] 42cal 281/297W 5) 0.25mi - 4:53(19:37/mi) 103/125bpm [2020b/mi] 29cal 140/292W 6) 0.5mi - 4:25(8:54/mi) 119/128bpm [1059b/mi] 41cal 288/303W 7) 0.25mi - 4:12(16:53/mi) 107/128bpm [1806b/mi] 26cal 157/298W 8) 0.5mi - 4:17(8:37/mi) 121/129bpm [1042b/mi] 40cal 297/309W 9) 0.25mi - 5:22(21:34/mi) 106/126bpm [2286b/mi] 29cal 120/300W 10) 0.5mi - 4:23(8:48/mi) 123/131bpm [1083b/mi] 42cal 291/310W 11) 0.25mi - 4:38(18:39/mi) 110/131bpm [2052b/mi] 29cal 145/292W 12) 0.5mi - 4:24(8:51/mi) 125/133bpm [1107b/mi] 43cal 289/302W 13) 0.25mi - 4:24(17:42/mi) 114/133bpm [2018b/mi] 29cal 154/292W 14) 0.5mi - 4:24(8:51/mi) 129/136bpm [1141b/mi] 46cal 290/305W 15) 0.25mi - 4:35(18:28/mi) 115/136bpm [2124b/mi] 30cal 152/291W 16) 0.5mi - 4:26(8:55/mi) 130/138bpm [1160b/mi] 47cal 287/300W 17) 0.25mi - 4:56(19:50/mi) 116/139bpm [2301b/mi] 30cal 134/303W 18) 0.03mi - 38(20:44/mi) 111/113bpm [2301b/mi] 3cal 112/160W 19) 0.01mi - 6(17:44/mi) 107/108bpm [1897b/mi] 1cal 83/84W Add a comment	0mi, 58:29 Bike - General 1) 0mi - 58:29(0/mi) 89/142bpm [INFb/mi] 305cal Add a comment	-	0.2mi, 10:16 Swim - General 1) 0.09mi - 4:11(44:58/mi) 100/113bpm [4496b/mi] 31cal 26/rpm 2) 0mi - 13(0/mi) 106/107bpm [INFb/mi] 2cal 3) 0.06mi - 2:42(43:33/mi) 102/114bpm [4442b/mi] 19cal 27/rpm 4) 0mi - 11(0/mi) 102/114bpm [INFb/mi] 1cal 5) 0mi - 10(0/mi) 102/107bpm [INFb/mi] 2cal 6) 0.06mi - 2:48(45:06/mi) 103/116bpm [4646b/mi] 18cal 26/rpm Add a comment 0.1mi, 2:35 Swim - General 1) 0.06mi - 2:35(41:39/mi) 82/86bpm [3415b/mi] 11cal 24/rpm Add a comment 0.5mi, 21:16 Swim - General 1) 0.17mi - 7:26(43:29/mi) 101/116bpm [4391b/mi] 56cal 26/rpm 2) 0mi - 14(0/mi) 93/98bpm [INFb/mi] 1cal 3) 0.08mi - 3:26(44:15/mi) 105/116bpm [4647b/mi] 27cal 26/rpm 4) 0mi - 24(0/mi) 88/93bpm [INFb/mi] 1cal 5) 0.22mi - 9:36(44:09/mi) 104/118bpm [4591b/mi] 64cal 26/rpm 6) 0mi - 10(0/mi) 104/118bpm [INFb/mi] 1cal Add a comment	3mi, 1:20:36 Walk - General 1) 1mi - 21:53(21:53/mi) 123/140bpm [2692b/mi] 228cal 48/79rpm 2) 1mi - 31:30(31:30/mi) 116/151bpm [3654b/mi] 268cal 32/76rpm 3) 1mi - 26:41(26:41/mi) 72/89bpm [1921b/mi] 94cal 40/68rpm 4) 0.02mi - 31(25:13/mi) 66/68bpm [1665b/mi] 2cal 50/56rpm Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
-	1mi, 45:48 Swim - General 1) 0.05mi - 2:06(44:58/mi) 94/102bpm [4227b/mi] 15cal 25/rpm 2) 0mi - 22(0/mi) 90/94bpm [INFb/mi] 1cal 3) 0.16mi - 6:31(41:55/mi) 103/110bpm [4317b/mi] 48cal 26/rpm 4) 0mi - 13(0/mi) 93/96bpm [INFb/mi] 1cal 5) 0.12mi - 5:34(44:49/mi) 98/112bpm [4392b/mi] 34cal 25/rpm 6) 0mi - 16(0/mi) 106/109bpm [INFb/mi] 2cal 7) 0.05mi - 1:50(39:26/mi) 102/108bpm [4022b/mi] 11cal 24/rpm 8) 0mi - 16(0/mi) 100/106bpm [INFb/mi] 2cal 9) 0.11mi - 4:53(44:57/mi) 98/109bpm [4406b/mi] 27cal 25/rpm 10) 0mi - 24(0/mi) 89/91bpm [INFb/mi] 1cal 11) 0.05mi - 1:44(37:21/mi) 100/107bpm [3735b/mi] 10cal 28/rpm 12) 0mi - 21(0/mi) 100/107bpm [INFb/mi] 2cal 13) 0.03mi - 1:17(41:12/mi) 107/111bpm [4409b/mi] 10cal 25/rpm 14) 0mi - 19(0/mi) 100/102bpm [INFb/mi] 1cal 15) 0.11mi - 4:58(45:42/mi) 110/116bpm [5026b/mi] 38cal 24/rpm 16) 0mi - 24(0/mi) 93/95bpm [INFb/mi] 1cal 17) 0.05mi - 1:47(38:17/mi) 102/111bpm [3905b/mi] 11cal 25/rpm 18) 0mi - 14(0/mi) 110/112bpm [INFb/mi] 2cal 19) 0.28mi - 12:20(44:05/mi) 102/115bpm [4497b/mi] 67cal 26/rpm Add a comment 0.1mi, 2:54 Swim - General 1) 0.06mi - 2:54(46:33/mi) 102/112bpm [4747b/mi] 22cal 23/rpm Add a comment	3.3mi, 33:00 Run - General 1) 3.3mi - 33:00(10:00/mi) 382cal 6/0mph Add a comment	-	5.7mi, 4:08:39 Cross - Golf 1) 1mi - 43:45(43:45/mi) 68/93bpm [2975b/mi] 101cal 2) 1mi - 44:11(44:11/mi) 69/97bpm [3048b/mi] 104cal 3) 1mi - 46:14(46:14/mi) 65/84bpm [3005b/mi] 85cal 4) 1mi - 40:04(40:04/mi) 66/90bpm [2644b/mi] 79cal 5) 1mi - 43:53(43:53/mi) 67/90bpm [2940b/mi] 95cal 6) 0.71mi - 30:33(43:08/mi) 64/88bpm [2760b/mi] 56cal Add a comment	-	1.2mi, 13:13 Run - Warm Down 1) 1mi - 10:43(10:43/mi) 126/138bpm [1351b/mi] 121cal 269/377W 2) 0.24mi - 2:29(10:16/mi) 137/142bpm [1407b/mi] 31cal 322/374W Add a comment 3mi, 24:11 Run - parkrun 1) 1mi - 8:03(8:03/mi) 117/134bpm [942b/mi] 92cal 338/482W 2) 1mi - 8:12(8:12/mi) 132/138bpm [1083b/mi] 106cal 335/490W 3) 0.99mi - 7:55(8:00/mi) 137/144bpm [1096b/mi] 105cal 344/533W Add a comment 1.2mi, 10:42 Run - Warm Up 1) 1mi - 9:19(9:19/mi) 119/128bpm [1109b/mi] 102cal 265/368W 2) 0.15mi - 1:23(9:31/mi) 123/126bpm [1170b/mi] 16cal 313/351W Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
10mi, 1:42:08 Run - Long Run 1) 1mi - 10:07(10:07/mi) 104/117bpm [1052b/mi] 105cal 277/372W 2) 1mi - 10:10(10:10/mi) 112/119bpm [1139b/mi] 103cal 248/392W 3) 1mi - 10:01(10:01/mi) 117/121bpm [1172b/mi] 105cal 293/380W 4) 1mi - 11:03(11:03/mi) 112/121bpm [1238b/mi] 111cal 259/394W 5) 1mi - 10:51(10:51/mi) 105/112bpm [1139b/mi] 111cal 238/329W 6) 1mi - 11:44(11:44/mi) 105/117bpm [1233b/mi] 116cal 247/376W 7) 1mi - 9:38(9:38/mi) 107/112bpm [1030b/mi] 115cal 272/287W 8) 1mi - 9:39(9:39/mi) 107/111bpm [1033b/mi] 115cal 263/307W 9) 1mi - 9:16(9:16/mi) 112/116bpm [1038b/mi] 105cal 279/294W 10) 1mi - 9:36(9:36/mi) 118/130bpm [1133b/mi] 106cal 267/286W 11) 0mi - 3(11:30/mi) 123/123bpm [1414b/mi] 1cal 265/267W Add a comment	0.7mi, 37:44 Swim - General 1) 0.05mi - 2:05(44:41/mi) 94/105bpm [4200b/mi] 15cal 22/rpm 2) 0mi - 21(0/mi) 102/103bpm [INFb/mi] 2cal 3) 0.03mi - 1:07(36:11/mi) 101/105bpm [3654b/mi] 9cal 22/rpm 4) 0mi - 17(0/mi) 98/102bpm [INFb/mi] 1cal 5) 0.05mi - 2:09(46:09/mi) 101/106bpm [4662b/mi] 15cal 22/rpm 6) 0mi - 56(0/mi) 86/93bpm [INFb/mi] 5cal 7) 0.06mi - 2:52(46:02/mi) 104/112bpm [4788b/mi] 22cal 22/rpm 8) 0mi - 28(0/mi) 105/108bpm [INFb/mi] 3cal 9) 0.03mi - 1:16(40:42/mi) 117/126bpm [4762b/mi] 13cal 24/rpm 10) 0mi - 51(0/mi) 105/126bpm [INFb/mi] 6cal 11) 0.03mi - 1:27(46:44/mi) 116/121bpm [5422b/mi] 13cal 22/rpm 12) 0mi - 11(0/mi) 107/112bpm [INFb/mi] 2cal 13) 0.02mi - 39(41:22/mi) 117/122bpm [4841b/mi] 6cal 22/rpm 14) 0mi - 21(0/mi) 120/122bpm [INFb/mi] 2cal 15) 0.02mi - 20(21:40/mi) 125/127bpm [2707b/mi] 6cal 36/rpm 16) 0mi - 19(0/mi) 118/125bpm [INFb/mi] 3cal 17) 0.03mi - 1:19(42:21/mi) 125/130bpm [5293b/mi] 15cal 23/rpm 18) 0mi - 1:23(0/mi) 97/126bpm [INFb/mi] 8cal 19) 0.06mi - 2:41(43:14/mi) 111/125bpm [4799b/mi] 23cal 23/rpm 20) 0mi - 39(0/mi) 108/117bpm [INFb/mi] 4cal 21) 0.03mi - 1:16(40:34/mi) 119/124bpm [4828b/mi] 12cal 24/rpm 22) 0mi - 27(0/mi) 107/117bpm [INFb/mi] 3cal 23) 0.02mi - 51(54:35/mi) 115/119bpm [6277b/mi] 6cal 18/rpm 24) 0mi - 8(0/mi) 104/107bpm [INFb/mi] 1cal 25) 0.02mi - 31(33:44/mi) 116/121bpm [3913b/mi] 6cal 23/rpm 26) 0mi - 33(0/mi) 105/112bpm [INFb/mi] 2cal 27) 0.03mi - 1:19(42:13/mi) 121/127bpm [5108b/mi] 12cal 24/rpm 28) 0mi - 34(0/mi) 110/123bpm [INFb/mi] 5cal 29) 0.03mi - 1:20(42:57/mi) 116/120bpm [4982b/mi] 11cal 22/rpm 30) 0mi - 21(0/mi) 110/118bpm [INFb/mi] 3cal 31) 0.03mi - 1:38(52:24/mi) 120/128bpm [6289b/mi] 14cal 20/rpm 32) 0mi - 13(0/mi) 103/112bpm [INFb/mi] 2cal 33) 0.03mi - 1:25(45:42/mi) 120/125bpm [5484b/mi] 12cal 22/rpm 34) 0mi - 18(0/mi) 115/121bpm [INFb/mi] 3cal 35) 0.03mi - 1:16(40:50/mi) 123/129bpm [5023b/mi] 12cal 25/rpm 36) 0mi - 25(0/mi) 118/128bpm [INFb/mi] 4cal 37) 0.03mi - 1:31(48:53/mi) 124/128bpm [6062b/mi] 15cal 21/rpm 38) 0mi - 31(0/mi) 99/119bpm [INFb/mi] 3cal 39) 0.03mi - 1:15(40:28/mi) 118/123bpm [4775b/mi] 10cal 24/rpm 40) 0mi - 9(0/mi) 118/123bpm [INFb/mi] 1cal Add a comment	3.3mi, 41:21 Run - Warm Down 1) 1mi - 11:17(11:17/mi) 135/146bpm [1523b/mi] 130cal 248/362W 2) 1mi - 11:37(11:37/mi) 136/143bpm [1581b/mi] 132cal 229/384W 3) 1mi - 14:49(14:49/mi) 118/135bpm [1749b/mi] 114cal 170/329W 4) 0.27mi - 3:38(13:14/mi) 115/123bpm [1521b/mi] 29cal 242/318W Add a comment 4.4mi, 40:05 Run - Intervals 1) 1mi - 8:08(8:08/mi) 135/145bpm [1098b/mi] 105cal 326/382W 2) 1mi - 8:57(8:57/mi) 136/139bpm [1217b/mi] 113cal 298/329W 3) 0.6mi - 5:16(8:51/mi) 136/140bpm [1204b/mi] 67cal 309/344W 4) 0.03mi - 3:02(1:36:32/mi) 115/141bpm [11102b/mi] 20cal 5/338W 5) 1mi - 8:22(8:22/mi) 135/142bpm [1130b/mi] 105cal 312/443W 6) 0.72mi - 6:19(8:47/mi) 142/145bpm [1248b/mi] 81cal 306/356W Add a comment 3.5mi, 44:37 Run - Warm Up 1) 1mi - 10:15(10:15/mi) 121/131bpm [1240b/mi] 111cal 241/306W 2) 1mi - 10:11(10:11/mi) 128/134bpm [1303b/mi] 117cal 264/342W 3) 1mi - 11:01(11:01/mi) 130/137bpm [1432b/mi] 127cal 270/414W 4) 0.49mi - 13:11(27:04/mi) 104/130bpm [2815b/mi] 67cal 81/305W Add a comment 3.9mi, 3:09:58 Cross - Golf 1) 1mi - 46:36(46:36/mi) 68/88bpm [3169b/mi] 114cal 2) 1mi - 48:55(48:55/mi) 66/94bpm [3228b/mi] 103cal 3) 1mi - 50:45(50:45/mi) 60/85bpm [3045b/mi] 78cal 4) 0.91mi - 43:42(48:13/mi) 61/100bpm [2941b/mi] 78cal Add a comment	0mi, 1:02:30 Bike - General 1) 0mi - 1:02:30(0/mi) 88/120bpm [INFb/mi] 317cal Add a comment	8.6mi, 1:27:29 Run - General 1) 1mi - 9:07(9:07/mi) 110/123bpm [1003b/mi] 95cal 289/388W 2) 1mi - 10:24(10:24/mi) 106/122bpm [1103b/mi] 100cal 277/396W 3) 1mi - 9:52(9:52/mi) 115/122bpm [1134b/mi] 103cal 312/430W 4) 1mi - 9:10(9:10/mi) 117/121bpm [1073b/mi] 97cal 312/371W 5) 1mi - 12:32(12:32/mi) 113/130bpm [1417b/mi] 116cal 246/388W 6) 1mi - 9:42(9:42/mi) 110/114bpm [1067b/mi] 101cal 248/289W 7) 1mi - 10:19(10:19/mi) 107/115bpm [1104b/mi] 110cal 248/322W 8) 1mi - 10:29(10:29/mi) 115/121bpm [1205b/mi] 114cal 274/356W 9) 0.59mi - 5:54(9:56/mi) 125/133bpm [1241b/mi] 64cal 316/395W Add a comment 2.9mi, 2:00:29 Cross - Golf 1) 1mi - 40:55(40:55/mi) 69/93bpm [2823b/mi] 102cal 2) 1mi - 43:50(43:50/mi) 64/83bpm [2806b/mi] 80cal 3) 0.88mi - 35:44(40:27/mi) 64/92bpm [2589b/mi] 69cal Add a comment	0.9mi, 43:00 Swim - General 1) 0.03mi - 1:17(41:32/mi) 88/104bpm [3656b/mi] 8cal 22/rpm 2) 0mi - 22(0/mi) 97/100bpm [INFb/mi] 2cal 3) 0.03mi - 1:26(46:18/mi) 108/113bpm [5001b/mi] 12cal 25/rpm 4) 0mi - 13(0/mi) 103/105bpm [INFb/mi] 2cal 5) 0.08mi - 3:25(43:54/mi) 104/113bpm [4565b/mi] 26cal 28/rpm 6) 0mi - 26(0/mi) 89/95bpm [INFb/mi] 2cal 7) 0.08mi - 3:43(47:57/mi) 105/114bpm [5034b/mi] 27cal 24/rpm 8) 0mi - 12(0/mi) 98/102bpm [INFb/mi] 2cal 9) 0.02mi - 37(40:10/mi) 102/104bpm [4097b/mi] 4cal 22/rpm 10) 0mi - 11(0/mi) 100/103bpm [INFb/mi] 1cal 11) 0.02mi - 33(35:16/mi) 112/116bpm [3951b/mi] 5cal 24/rpm 12) 0mi - 14(0/mi) 112/112bpm [INFb/mi] 2cal 13) 0.08mi - 3:45(48:18/mi) 103/115bpm [4974b/mi] 25cal 28/rpm 14) 0mi - 14(0/mi) 111/112bpm [INFb/mi] 2cal 15) 0.06mi - 2:44(43:59/mi) 108/117bpm [4751b/mi] 23cal 25/rpm 16) 0mi - 40(0/mi) 98/106bpm [INFb/mi] 2cal 17) 0.08mi - 3:30(45:00/mi) 100/112bpm [4499b/mi] 20cal 26/rpm 18) 0mi - 13(0/mi) 91/94bpm [INFb/mi] 1cal 19) 0.16mi - 6:38(42:40/mi) 102/111bpm [4351b/mi] 39cal 26/rpm 20) 0mi - 19(0/mi) 86/89bpm [INFb/mi] 1cal 21) 0.05mi - 1:52(39:53/mi) 102/112bpm [4067b/mi] 11cal 27/rpm 22) 0mi - 22(0/mi) 97/102bpm [INFb/mi] 2cal 23) 0.06mi - 2:47(44:45/mi) 106/111bpm [4743b/mi] 18cal 26/rpm 24) 0mi - 35(0/mi) 93/98bpm [INFb/mi] 3cal 25) 0.02mi - 43(46:32/mi) 93/99bpm [4328b/mi] 2cal 21/rpm 26) 0mi - 9(0/mi) 104/107bpm [INFb/mi] 1cal 27) 0.14mi - 5:40(40:30/mi) 101/112bpm [4091b/mi] 30cal 27/rpm 28) 0mi - 12(0/mi) 101/112bpm [INFb/mi] 1cal Add a comment	1.2mi, 13:12 Run - General 1) 1mi - 11:24(11:24/mi) 115/124bpm [1311b/mi] 113cal 253/322W 2) 0.18mi - 1:48(10:06/mi) 120/121bpm [1212b/mi] 20cal 298/337W Add a comment 3.1mi, 25:33 Run - parkrun 1) 1mi - 8:36(8:36/mi) 132/142bpm [1135b/mi] 109cal 319/475W 2) 1mi - 8:35(8:35/mi) 142/146bpm [1219b/mi] 115cal 325/532W 3) 0.99mi - 8:21(8:24/mi) 146/149bpm [1228b/mi] 114cal 327/520W Add a comment 1.2mi, 10:46 Run - General 1) 1mi - 9:02(9:02/mi) 117/130bpm [1058b/mi] 101cal 281/364W 2) 0.19mi - 1:43(9:14/mi) 129/133bpm [1191b/mi] 21cal 311/327W Add a comment

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