dpfleet

Last on at 4pm, 26th Jul 2024

M40

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Recent Training
26th Jul	Easy	5.5mi	50:35
26th Jul	Core	0mi	20:00
25th Jul	Easy	0.6mi	7:01
25th Jul	Tempo	6mi	44:04
25th Jul	Yoga	0mi	30:00

12 Month Benchmarks	Run	Bike
Mile	6:06	3:07
5k	19:11	11:44
5mi	33:09	19:25
10k	41:20	24:10
10mi	1:07:39	41:28
Half	1:28:33	0

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Best Times
Best WAVA

Dist	Races	2005	2007	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
800m	1						2:56 57.45											2:56 5:54/mi	57.45
5km	50			23:41 54.26	20:47 61.83	19:28 66.01	18:42 68.72	18:22 70.04	18:50 68.31	18:47 68.62	18:40 69.28	18:26 70.84	18:32 70.45	18:43 70.61	19:24 69.24	19:51 67.83	19:08 71.25	18:22 5:55/mi	71.25
5mi	19				34:32 61.00	33:03 63.74	32:07 65.59	32:17 65.29	31:49 66.33	31:03 68.12	31:03 68.32	30:10 70.58	31:10 68.64	31:24 68.50			31:46 69.69	30:10 6:02/mi	70.58
10km	35			49:01 53.86	43:58 60.05	41:17 63.95	39:51 66.25	39:06 67.52	38:45 68.16	39:45 66.58	39:13 67.54	39:05 67.94	38:17 69.59	38:16 69.91	39:37 68.46	40:15 67.58		38:16 6:10/mi	69.91
8mi	1								52:35 65.75									52:35 6:34/mi	65.75
10mi	42	1:30:04 48.58	1:34:46 46.17	1:22:08 53.27	1:13:27 59.56	1:07:11 65.12	1:07:22 64.94	1:04:30 67.83	1:04:50 67.48	1:05:50 66.58	1:04:19 68.15	1:04:51 67.92	1:04:30 68.29	1:04:35 68.75	1:06:02 68.01	1:11:45 62.59	1:34:00 48.48	1:04:19 6:26/mi	68.75
13mi	2				1:56:39 49.32													1:56:39 8:58/mi	49.32
13.1mi	19				1:34:30 61.35		1:28:08 65.78	1:25:51 67.53	1:32:40 62.58	1:29:03 65.18	1:28:37 65.61	1:25:06 68.50	1:24:44 69.03	1:26:36 67.83			1:28:48 67.85	1:24:44 6:28/mi	69.03
16mi	1									1:53:47 63.13								1:53:47 7:07/mi	63.13
20mi	3					2:38:45 57.42	2:30:54 60.41											2:30:54 7:33/mi	60.41
21mi	1							3:52:00 41.41										3:52:00 11:03/mi	41.41
26.2mi	8				3:59:35 50.74	3:43:46 54.32	3:42:25 54.65	3:38:00 55.76	3:59:30 50.77		3:46:00 53.94		4:15:00 48.10					3:38:00 8:19/mi	55.76
50km	2									4:51:00 51.44		5:00:40 50.00						4:51:00 9:22/mi	51.44
100km	1							18:45:00 31.64										18:45:00 18:06/mi	31.64

2023		Result	WAVA	Distance
3 Dec	Victory 5 mile SB	31:46	69.69	5mi
19 Nov	Gosport Half Marathon SB	1:28:48	67.85	13.1mi
15 Oct	Great South Run SB	1:34:00	48.48	10mi
23 Aug	Lakeside 5K SB	19:08	71.25	5km
26 Jul	Lakeside 5K	19:15	70.82	5km
28 Jun	Lakeside 5K	20:14	67.38	5km
26 Apr	Lakeside 5k Race 1	19:14	70.36	5km
2022		Result	WAVA	Distance
27 Jul	Lakeside 5K	19:57	67.83	5km
25 May	Lakeside 5K SB	19:51	67.67	5km
6 Feb	Ryde 10 mile SB	1:11:45	62.59	10mi
16 Jan	Stubbington 10K SB	40:15	67.58	10km
2021		Result	WAVA	Distance
17 Oct	Great South Run SB	1:06:02	68.01	10mi
19 Sep	Lordshill 10k	39:44	68.46	10km
8 Sep	Lakeside 5K SB	19:24	69.24	5km
25 Aug	Lakeside 5K	19:25	69.18	5km
27 Jul	Lakeside 5K		0.00	5km
21 Jul	Lakeside 5K	19:29	68.95	5km
25 Apr	Running GP at Goodwood Motor Circuit – December SB	39:37	68.23	10km
2019		Result	WAVA	Distance
17 Nov	Gosport Half Marathon	1:26:43	67.74	13.1mi
3 Nov	Hayling 10 mile	1:05:43	67.57	10mi
20 Oct	Great South Run SB	1:04:35	68.75	10mi
22 Sep	Solent Half Marathon SB	1:26:36	67.83	13.1mi
1 Sep	Overton 5 SB	31:24	68.50	5mi
28 Aug	Lakeside 5K	18:45	70.61	5km
24 Jul	Lakeside 5K	19:16	68.72	5km
26 Jun	Lakeside 5K	19:00	69.68	5km
16 Jun	Alresford 10k	39:30	68.05	10km
22 May	Lakeside 5K SB	18:43	70.23	5km
19 May	Netley 10k	39:36	67.55	10km
12 May	Alton 10	1:05:57	67.04	10mi
24 Apr	Lakeside 5K	18:59	69.24	5km
13 Jan	Stubbington 10k PB	38:16	69.91	10km
2018		Result	WAVA	Distance
23 Dec	Portsmouth Coastal Waterside Marathon SB	4:15:00	48.10	26.2mi
2 Dec	Victory 5 SB	31:10	68.64	5mi
18 Nov	Gosport Half Marathon PB	1:24:44	69.03	13.1mi
21 Oct	Great South Run	1:05:44	67.26	10mi
11 Sep	Gosport 5k Series	19:20	67.99	5km
2 Sep	Overton 5	32:08	66.57	5mi
17 Jun	Eastleigh 10K	38:30	69.48	10km
20 May	Netley 10k	38:41	68.87	10km
13 May	Alton 10	1:05:23	67.36	10mi
25 Apr	Lakeside 5K SB	18:32	70.45	5km
8 Apr	Salisbury 10 SB	1:04:30	68.29	10mi
14 Jan	Stubbington Green 10k SB	38:17	69.59	10km
2017		Result	WAVA	Distance
17 Dec	TJ Waste Invincible 50K Harbour Challenge SB	5:00:40	50.00	50km
3 Dec	Victory 5 PB	30:10	70.58	5mi
19 Nov	Gosport Half Marathon SB	1:25:06	68.50	13.1mi
22 Oct	Great South Run SB	1:04:51	67.92	10mi
24 Sep	Solent Half Marathon	1:31:51	63.47	13.1mi
30 Aug	Lakeside 5K SB	18:26	70.84	5km
24 May	Lakeside 5K	18:45	69.27	5km
21 May	Netley 10k	39:28	67.28	10km
7 May	Alton 10	1:05:24	67.16	10mi
26 Apr	Lakeside 5K	18:35	69.89	5km
9 Apr	Salisbury 10	1:07:06	65.46	10mi
19 Mar	Eastleigh 10k SB	39:05	67.94	10km
12 Feb	Portsmouth Coastal Half Marathon	1:35:00	61.20	13.1mi
5 Feb	Ryde 10	1:12:00	61.00	10mi
15 Jan	Stubbington Green 10k	39:09	67.83	10km
2016		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon SB	3:46:00	53.94	26.2mi
4 Dec	Victory 5 SB	31:03	68.32	5mi
20 Nov	Gosport Half Marathon SB	1:28:37	65.61	13.1mi
23 Oct	Great South Run	1:06:30	66.05	10mi
5 Jun	D Day 10k	41:30	63.99	10km
15 May	Netley 10k	39:56	66.33	10km
8 May	Alton 10	1:09:52	62.73	10mi
27 Apr	Lakeside 5K SB	18:40	69.28	5km
20 Mar	Eastleigh 10k		0.00	10km
13 Mar	Salisbury 10 PB	1:04:19	68.15	10mi
7 Feb	Ryde 10	1:07:10	65.25	10mi
17 Jan	Stubbington Green 10k SB	39:13	67.54	10km
2015		Result	WAVA	Distance
20 Dec	The Harbour 50k Challenge PB	4:51:00	51.44	50km
6 Dec	Victory 5 SB	31:03	68.12	5mi
15 Nov	Gosport Half Marathon SB	1:29:03	65.18	13.1mi
1 Nov	Lordshill 10M SB	1:05:50	66.58	10mi
25 Oct	Great South Run	1:06:48	65.61	10mi
11 Oct	Garmin Kingston Run Challenge PB	1:53:47	63.13	16mi
27 Sep	Solent Half Marathon	1:33:29	62.09	13.1mi
6 Sep	Overton 5	31:49	66.48	5mi
26 Aug	Lakeside 5K	19:09	67.53	5km
29 Jul	Lakeside 5K	18:51	68.60	5km
7 Jun	D Day 10k	39:47	66.58	10km
27 May	Lakeside 5K SB	18:47	68.62	5km
17 May	Netley 10k SB	39:45	66.51	10km
10 May	Alton 10	1:07:47	64.58	10mi
29 Apr	Lakeside 5K	19:03	67.66	5km
8 Mar	Salisbury 10	1:06:03	66.27	10mi
1 Feb	Ryde 10	1:07:55	64.45	10mi
18 Jan	Stubbington Green 10k	39:55	66.24	10km
2014		Result	WAVA	Distance
2 Nov	Lordshill 10M	1:07:24	64.94	10mi
19 Oct	Amsterdam Marathon SB	3:59:30	50.77	26.2mi
5 Oct	Southsea Pirates Pieces of Eight PB	52:35	65.76	8mi
28 Sep	Solent Half Marathon SB	1:32:40	62.58	13.1mi
14 Sep	Victory 5 SB	31:49	66.33	5mi
7 Sep	Overton 5	32:18	65.34	5mi
27 Aug	Lakeside 5K	19:33	65.93	5km
30 Jul	Lakeside 5K	19:42	65.43	5km
2 Jul	Lakeside 5K	19:20	66.67	5km
21 Jun	South Downs Half Marathon	2:11:00	44.26	13.1mi
8 Jun	D Day 10k	41:52	63.15	10km
28 May	Lakeside 5K	20:00	64.32	5km
30 Apr	Lakeside 5K SB	18:50	68.31	5km
23 Mar	Eastleigh 10k SB	38:45	68.16	10km
9 Mar	Salisbury 10 SB	1:04:50	67.48	10mi
1 Mar	Southsea Parkrun	19:09	67.18	5km
22 Feb	Southsea Parkrun	19:31	65.91	5km
2 Feb	Ryde 10	1:07:20	64.98	10mi
19 Jan	Stubbington Green 10k	39:26	66.98	10km
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon PB	3:38:00	55.76	26.2mi
1 Dec	Lakeside 5K PB	18:22	70.04	5km
17 Nov	Gosport Half Marathon SB	1:25:51	67.53	13.1mi
3 Nov	Lordshill 10M SB	1:04:30	67.83	10mi
27 Oct	Great South Run	1:06:59	65.31	10mi
5 Oct	Wiggle New Forest Sportive 100 Brockenhurst		0.00	100mi
7 Sep	Overton 5 SB	32:17	65.29	5mi
28 Aug	Lakeside 5K	18:56	67.94	5km
3 Aug	Havant parkrun	20:50	61.75	5km
24 Jul	Lakeside 5K	19:58	64.43	5km
25 May	London2Brighton 100K PB	18:45:00	31.64	100km
19 May	Netley 10k	40:12	65.67	10km
24 Apr	Lakeside 5K	18:35	69.15	5km
24 Mar	Eastleigh 10k SB	39:06	67.52	10km
10 Mar	Salisbury 10	1:07:20	64.98	10mi
17 Feb	Portsmouth Coastal Half Marathon	1:36:40	59.97	13.1mi
10 Feb	Meon Valley Plod PB	3:52:00	41.41	21mi
20 Jan	Stubbington Green 10k	40:37	65.00	10km
2012		Result	WAVA	Distance
23 Dec	Portsmouth Coastal Waterside Marathon	3:52:06	52.37	26.2mi
18 Nov	Gosport Half Marathon	1:30:17	64.21	13.1mi
11 Nov	Todays Runner XC Race 2 (Queen Elizabeth Country Park)	37:12	56.32	8km
4 Nov	Lordshill 10M	1:07:35	64.73	10mi
28 Oct	Great South Run SB	1:07:22	64.94	10mi
21 Oct	Denmead 10k	40:41	64.89	10km
14 Oct	Solent Half Marathon SB	1:28:08	65.78	13.1mi
30 Sep	Berlin Marathon SB	3:42:25	54.65	26.2mi
29 Aug	Promenade 5km Series - Race 5 SB	18:42	68.72	5km
25 Jul	Promenade 5km Series - Race 4	18:57	67.82	5km
22 Jul	Bishops Waltham 5 SB	32:07	65.59	5mi
27 Jun	Promenade 5km Series - Race 3	19:15	66.76	5km
23 May	Promenade 5km Series - Race 2	19:04	67.40	5km
20 May	Royal Victoria Country Park 10K SB	39:51	66.25	10km
25 Apr	Promenade 5km Series - Race 1	19:33	65.73	5km
25 Mar	Eastleigh 10k	40:30	65.19	10km
12 Mar	Mountbatten 800 metres PB	2:56	57.45	800m
11 Mar	Silverstone Half Marathon	1:32:20	62.79	13.1mi
12 Feb	Bramley 20 PB	2:30:54	60.41	20mi
5 Feb	Ryde 10	1:11:46	60.96	10mi
15 Jan	Stubbington Green 10k	41:30	63.61	10km
2011		Result	WAVA	Distance
6 Nov	Lordshill 10M SB	1:07:11	65.12	10mi
30 Oct	Great South Run	1:08:47	63.61	10mi
18 Sep	Victory 5 SB	33:03	63.74	5mi
3 Sep	Overton 5	34:03	61.87	5mi
31 Aug	Promenade Series 5k Road Race 5 SB	19:28	66.01	5km
7 Aug	Milland Valley Trail Race	1:52:23	51.19	13mi
3 Aug	Promenade Series 5K Road Races 4	19:46	65.01	5km
29 Jun	PJC Summer Cross Country	36:40	57.45	5mi
5 Jun	Bishops Waltham 5	34:01	61.93	5mi
1 Jun	Promenade Series 5k Races 2	20:08	63.82	5km
15 May	Netley 10k	43:12	61.11	10km
4 May	Promenade 5k Road Races 1.	20:14	63.51	5km
10 Apr	Paris Marathon SB	3:43:46	54.32	26.2mi
27 Mar	Eastleigh 10K SB	41:17	63.95	10km
13 Mar	Salisbury 10	1:08:58	63.44	10mi
27 Feb	Meon Valley Plod	3:26:08	44.22	20mi
20 Feb	Bramley 20 SB	2:38:45	57.42	20mi
6 Feb	Ryde 10	1:11:39	61.06	10mi
16 Jan	Stubbington Green 10k	43:33	60.62	10km
2010		Result	WAVA	Distance
31 Dec	Southsea Great Mile	6:14	60.70	1mi
28 Nov	Hayling 10M	1:16:57	56.85	10mi
21 Nov	Gosport Half Marathon SB	1:34:30	61.35	13.1mi
7 Nov	Lordshill 10M SB	1:13:27	59.56	10mi
24 Oct	Great South Run	1:20:20	54.46	10mi
17 Oct	Denmead 10K	44:30	59.33	10km
26 Sep	New Forest Marathon SB	3:59:35	50.74	26.2mi
19 Sep	Victory 5 SB	34:32	61.00	5mi
15 Aug	IOW Half Marathon	1:47:51	53.75	13.1mi
4 Aug	Promenade 5k Series Race 4	20:52	61.58	5km
1 Aug	Milland Valley Trail Race PB	1:56:39	49.32	13mi
7 Jul	Promenade 5k Series Race 3	20:51	61.63	5km
9 Jun	Promenade 5k Series Race 2 SB	20:47	61.83	5km
6 Jun	Bishops Waltham 5	36:20	57.98	5mi
12 May	Portsmouth Promenade 5km Series Race 1	21:06	60.90	5km
28 Mar	Eastleigh 10k SB	43:58	60.05	10km
24 Jan	Romsey 5	36:36	57.56	5mi
2009		Result	WAVA	Distance
1 Nov	Lordshill 10M SB	1:22:08	53.27	10mi
25 Oct	Great South Run	1:28:28	49.45	10mi
4 Oct	Believe & Achieve 10K SB	49:01	53.86	10km
3 Jun	D Day 10k	49:10	53.69	10km
6 May	Promenade 5k Road Race 1 SB	23:41	54.26	5km
2007		Result	WAVA	Distance
28 Oct	Great South Run SB	1:34:46	46.17	10mi
2005		Result	WAVA	Distance
9 Oct	Great South Run SB	1:30:04	48.58	10mi

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	74	126	76	116	110	101	112	0	0	0	0	0	714
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	64	97	124	139	95	121	111	119	128	96	104	97	1296
2023	0	0	0	0	0	0	0	12	0	8	0	0	20
2022	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2022	121	76	40	66	105	83	107	64	28	77	89	122	976
2022	0	0	0	0	0	0	17	31	0	0	0	0	48
2021	107	116	129	125	73	75	108	99	143	81	49	111	1215
2021	24	27	25	27	27	0	66	0	0	0	0	0	197
2020	51	113	161	121	100	106	130	100	82	84	48	111	1207
2020	0	0	11	82	156	59	42	75	211	168	40	159	1002
2019	0	0	0	1.6	0	0	0	0	0	0	0	0	1.6
2019	107	75	24	86	121	116	173	116	107	139	112	59	1234
2019	8	16	68	39	3	0	35	22	45	0	0	19	254
2018	2.9	1.4	1.6	0	0	0	0	0	0	0.7	0	0	6.6
2018	87	84	85	80	66	42	71	77	80	92	126	62	950
2018	22	0	36	56	27	25	0	0	0	0	15	8	188
2017	2.2	0.8	2.8	1.9	1.8	0	0	0	0	0	0	1.2	10.5
2017	104	98	100	102	98	80	81	73	102	151	125	56	1169
2017	9	95	49	73	168	50	30	0	85	0	0	52	611
2016	0	0	0	0	0.3	0	0	0	0.4	1.6	1.9	1.1	5.3
2016	113	148	120	166	95	26	66	33	89	119	89	102	1165
2016	0	0	0	0	16	35	46	0	71	66	41	51	325
2015	0	0	0	0	0.6	0.1	1.4	0.7	0.6	0	0	0	3.5
2015	125	139	136	136	123	32	114	149	160	138	139	93	1485
2015	0	0	85	19	228	224	142	58	48	10	0	0	813
2014	0	0	0	0	0	0	0	0.6	0.6	0	0	0	1.2
2014	72	114	124	98	52	100	125	147	133	83	76	123	1246
2014	0	24	0	113	41	21	109	63	104	0	0	35	510
2013	0	0.5	0.6	0	0.6	0.3	0	0	0.6	0.2	0.6	0	3.5
2013	112	114	126	141	162	46	45	84	96	123	149	75	1274
2013	145	68	172	70	102	434	100	207	254	121	0	0	1674
2012	0	0	0.6	0	0	0	1.3	0	0	0.6	0.6	0	3.1
2012	140	112	113	118	90	116	193	157	139	73	114	123	1487
2012	42	69	90	193	190	87	80	125	29	155	99	21	1179
2011	0	0	0	0	0.3	1.1	1.5	0.8	3.6	0.9	1.9	0	10.1
2011	149	144	144	91	120	119	140	171	117	131	121	127	1574
2011	24	8	3	0	25	4	0	87	60	21	57	95	385
2010	0.5	0	0	0	1	1.4	0.5	0.8	0	0	0	0.6	4.8
2010	71	23	82	93	79	83	140	138	101	80	113	67	1070
2010	26	8	27	34	4	10	33	46	19	26	40	18	290
2009	19	16	29	54	53	47	21	12	26	70	47	67	462

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	-	-	4.8mi, 41:58 Run - Easy 1) 0.62mi - 5:21(8:37/mi) 123/133bpm [1059b/mi] 52cal 6.97/7.06mph 2) 0.62mi - 5:09(8:18/mi) 135/144bpm [1120b/mi] 58cal 7.23/7.45mph 3) 0.62mi - 5:22(8:38/mi) 132/140bpm [1139b/mi] 57cal 6.96/7.39mph 4) 0.62mi - 4:59(8:02/mi) 137/148bpm [1101b/mi] 55cal 7.47/9.91mph 5) 0.62mi - 5:17(8:30/mi) 137/154bpm [1164b/mi] 57cal 7.06/10mph 6) 0.62mi - 5:32(8:55/mi) 133/141bpm [1186b/mi] 56cal 6.73/7.1mph 7) 0.62mi - 5:52(9:26/mi) 131/152bpm [1236b/mi] 53cal 6.36/9.54mph 8) 0.49mi - 4:26(9:08/mi) 136/143bpm [1242b/mi] 44cal 6.57/7.39mph A few sets of strides as well. Add a comment	7.8mi, 1:09:06 Run - Medium Long Run 1) 0.62mi - 5:30(8:50/mi) 122/136bpm [1078b/mi] 53cal 6.79/7.06mph 2) 0.62mi - 5:27(8:46/mi) 131/140bpm [1148b/mi] 59cal 6.85/7.37mph 3) 0.62mi - 5:28(8:48/mi) 133/140bpm [1170b/mi] 59cal 6.82/7.16mph 4) 0.62mi - 5:59(9:38/mi) 139/144bpm [1339b/mi] 70cal 6.23/6.85mph 5) 0.62mi - 5:29(8:49/mi) 136/142bpm [1199b/mi] 59cal 6.8/7.1mph 6) 0.62mi - 5:47(9:18/mi) 140/151bpm [1302b/mi] 65cal 6.45/7.43mph 7) 0.62mi - 5:47(9:19/mi) 136/149bpm [1266b/mi] 59cal 6.44/7.37mph 8) 0.62mi - 5:36(9:01/mi) 136/141bpm [1225b/mi] 56cal 6.66/7.12mph 9) 0.62mi - 5:30(8:50/mi) 135/142bpm [1193b/mi] 53cal 6.79/7.2mph 10) 0.62mi - 5:37(9:03/mi) 135/139bpm [1221b/mi] 51cal 6.63/6.97mph 11) 0.62mi - 5:35(8:59/mi) 136/142bpm [1221b/mi] 53cal 6.68/7.03mph 12) 0.62mi - 5:46(9:16/mi) 139/148bpm [1289b/mi] 59cal 6.47/7.58mph 13) 0.18mi - 1:37(8:58/mi) 142/149bpm [1273b/mi] 17cal 6.69/6.89mph Add a comment	0.8mi, 8:58 Run - Warm Down 1) 0.62mi - 6:30(10:27/mi) 135/161bpm [1411b/mi] 73cal 5.74/6.37mph 2) 0.21mi - 2:29(11:58/mi) 129/136bpm [1543b/mi] 26cal 5.02/6.28mph Add a comment 6mi, 46:12 Run - Tempo 1) 0.62mi - 5:09(8:17/mi) 124/143bpm [1027b/mi] 51cal 7.24/7.64mph 2) 0.62mi - 4:58(8:00/mi) 135/147bpm [1079b/mi] 56cal 7.5/8.25mph 3) 0.62mi - 4:46(7:41/mi) 146/156bpm [1121b/mi] 59cal 7.81/8.45mph 4) 0.62mi - 4:34(7:20/mi) 152/161bpm [1115b/mi] 58cal 8.18/8.66mph 5) 0.62mi - 4:37(7:25/mi) 153/157bpm [1135b/mi] 59cal 8.08/8.58mph 6) 0.62mi - 5:04(8:09/mi) 153/161bpm [1247b/mi] 64cal 7.36/8.25mph 7) 0.62mi - 4:40(7:30/mi) 155/159bpm [1163b/mi] 60cal 7.99/8.77mph 8) 0.62mi - 4:32(7:18/mi) 150/156bpm [1096b/mi] 56cal 8.21/8.83mph 9) 0.62mi - 4:47(7:42/mi) 150/155bpm [1154b/mi] 59cal 7.8/8.54mph 10) 0.43mi - 3:05(7:16/mi) 154/159bpm [1118b/mi] 39cal 8.26/8.97mph Add a comment	1.6mi, 15:52 Run - Warm Down 1) 0.62mi - 6:22(10:15/mi) 132/149bpm [1354b/mi] 71cal 5.85/6.32mph 2) 0.62mi - 5:44(9:13/mi) 125/134bpm [1153b/mi] 56cal 6.51/6.76mph 3) 0.38mi - 3:45(9:46/mi) 129/138bpm [1260b/mi] 39cal 6.14/6.47mph Add a comment 3.1mi, 21:37 Run - parkrun 1) 0.62mi - 4:21(7:00/mi) 131/143bpm [916b/mi] 47cal 8.58/9.48mph 2) 0.62mi - 4:24(7:05/mi) 145/159bpm [1026b/mi] 55cal 8.48/9.23mph 3) 0.62mi - 4:24(7:04/mi) 150/162bpm [1061b/mi] 56cal 8.48/8.93mph 4) 0.62mi - 4:17(6:53/mi) 147/151bpm [1012b/mi] 53cal 8.72/9.33mph 5) 0.61mi - 4:12(6:52/mi) 153/171bpm [1051b/mi] 54cal 8.74/10.08mph Add a comment 1.5mi, 13:10 Run - Warm Up 1) 0.62mi - 5:23(8:40/mi) 120/126bpm [1041b/mi] 50cal 6.92/7.2mph 2) 0.62mi - 5:14(8:25/mi) 126/130bpm [1061b/mi] 52cal 7.12/7.35mph 3) 0.29mi - 2:33(8:51/mi) 135/155bpm [1196b/mi] 28cal 6.77/7.6mph Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
7.2mi, 1:09:09 Run - Medium Long Run 1) 0.62mi - 6:03(9:44/mi) 118/133bpm [1149b/mi] 55cal 6.16/6.87mph 2) 0.62mi - 6:12(9:58/mi) 118/123bpm [1176b/mi] 55cal 6.02/6.93mph 3) 0.62mi - 5:55(9:31/mi) 120/126bpm [1142b/mi] 51cal 6.3/6.89mph 4) 0.62mi - 6:11(9:57/mi) 119/123bpm [1184b/mi] 49cal 6.03/6.78mph 5) 0.62mi - 5:40(9:07/mi) 124/129bpm [1130b/mi] 49cal 6.59/6.78mph 6) 0.62mi - 5:57(9:34/mi) 127/133bpm [1215b/mi] 55cal 6.27/6.72mph 7) 0.62mi - 6:00(9:40/mi) 124/132bpm [1198b/mi] 48cal 6.21/7.01mph 8) 0.62mi - 5:30(8:52/mi) 126/131bpm [1117b/mi] 46cal 6.77/6.97mph 9) 0.62mi - 5:44(9:13/mi) 124/128bpm [1143b/mi] 43cal 6.51/6.78mph 10) 0.62mi - 5:49(9:21/mi) 125/132bpm [1170b/mi] 44cal 6.41/6.76mph 11) 0.62mi - 5:57(9:35/mi) 123/129bpm [1179b/mi] 41cal 6.26/6.82mph 12) 0.37mi - 4:12(11:23/mi) 118/125bpm [1344b/mi] 22cal 5.27/6.97mph Add a comment	0mi, 15:00 Cross - Core Yoga hardcore at work with backbends no press ups Add a comment 5mi, 48:24 Run - Drills 1) 0.62mi - 5:28(8:48/mi) 124/132bpm [1092b/mi] 56cal 6.82/7.24mph 2) 0.62mi - 6:04(9:46/mi) 134/142bpm [1308b/mi] 69cal 6.15/7.01mph 3) 0.62mi - 6:39(10:42/mi) 126/137bpm [1349b/mi] 62cal 5.61/7.1mph 4) 0.62mi - 7:03(11:21/mi) 130/137bpm [1474b/mi] 71cal 5.29/9.12mph 5) 0.62mi - 5:39(9:05/mi) 133/140bpm [1209b/mi] 59cal 6.6/9.54mph 6) 0.62mi - 5:47(9:19/mi) 129/156bpm [1201b/mi] 52cal 6.44/10.9mph 7) 0.62mi - 5:06(8:12/mi) 133/140bpm [1091b/mi] 51cal 7.31/11.27mph 8) 0.62mi - 5:54(9:29/mi) 136/152bpm [1290b/mi] 59cal 6.33/9.96mph 9) 0.03mi - 45(22:32/mi) 102/104bpm [2298b/mi] 1cal 2.66/4.17mph Add a comment	0mi, 15:00 Cross - Core Yoga hardcore at work Add a comment 0.5mi, 6:26 Run - Warm Down 1) 0.54mi - 6:26(12:01/mi) 126/155bpm [1513b/mi] 67cal 5/6.66mph Add a comment 6mi, 45:01 Run - Tempo 1) 0.62mi - 5:03(8:08/mi) 123/138bpm [1000b/mi] 50cal 7.38/7.83mph 2) 0.62mi - 4:51(7:48/mi) 139/151bpm [1085b/mi] 58cal 7.69/8.31mph 3) 0.62mi - 4:38(7:28/mi) 143/150bpm [1068b/mi] 57cal 8.04/8.56mph 4) 0.62mi - 4:33(7:19/mi) 148/156bpm [1084b/mi] 57cal 8.19/8.52mph 5) 0.62mi - 4:39(7:29/mi) 149/154bpm [1115b/mi] 59cal 8.02/8.75mph 6) 0.62mi - 5:08(8:16/mi) 148/155bpm [1223b/mi] 63cal 7.26/8.25mph 7) 0.62mi - 4:32(7:18/mi) 151/154bpm [1102b/mi] 58cal 8.22/9.25mph 8) 0.62mi - 4:17(6:53/mi) 150/155bpm [1034b/mi] 54cal 8.71/9.35mph 9) 0.62mi - 4:32(7:18/mi) 151/156bpm [1103b/mi] 57cal 8.21/9.35mph 10) 0.41mi - 2:47(6:44/mi) 154/159bpm [1036b/mi] 36cal 8.92/9.56mph Add a comment	5mi, 46:23 Run - Easy 1) 0.62mi - 6:01(9:40/mi) 120/129bpm [1161b/mi] 58cal 6.2/6.97mph 2) 0.62mi - 5:50(9:23/mi) 130/137bpm [1220b/mi] 63cal 6.39/7.24mph 3) 0.62mi - 5:36(9:00/mi) 131/137bpm [1179b/mi] 60cal 6.67/7.2mph 4) 0.62mi - 5:32(8:54/mi) 131/138bpm [1167b/mi] 58cal 6.74/7.47mph 5) 0.62mi - 5:40(9:06/mi) 130/135bpm [1184b/mi] 56cal 6.59/7.16mph 6) 0.62mi - 5:31(8:53/mi) 131/140bpm [1164b/mi] 54cal 6.75/7.14mph 7) 0.62mi - 5:44(9:14/mi) 128/135bpm [1181b/mi] 49cal 6.5/6.8mph 8) 0.62mi - 5:44(9:14/mi) 127/133bpm [1173b/mi] 46cal 6.5/7.24mph 9) 0.03mi - 45(24:09/mi) 129/131bpm [3115b/mi] 6cal 2.49/3.34mph Add a comment	-	0.3mi, 3:23 Run - Warm Down 1) 0.32mi - 3:23(10:30/mi) 117/130bpm [1229b/mi] 31cal 5.71/6.68mph Add a comment 5.3mi, 39:56 Run - Tempo 1) 0.62mi - 5:10(8:19/mi) 117/140bpm [973b/mi] 46cal 7.21/7.53mph 2) 0.62mi - 4:47(7:42/mi) 132/151bpm [1015b/mi] 52cal 7.8/8.43mph 3) 0.62mi - 4:37(7:25/mi) 146/152bpm [1083b/mi] 58cal 8.09/8.83mph 4) 0.62mi - 4:22(7:02/mi) 151/156bpm [1061b/mi] 57cal 8.54/8.91mph 5) 0.62mi - 4:32(7:18/mi) 150/154bpm [1095b/mi] 58cal 8.22/8.75mph 6) 0.62mi - 5:00(8:03/mi) 149/155bpm [1199b/mi] 63cal 7.45/8.37mph 7) 0.62mi - 4:28(7:12/mi) 153/157bpm [1101b/mi] 58cal 8.34/8.97mph 8) 0.62mi - 4:20(6:59/mi) 150/153bpm [1046b/mi] 55cal 8.6/9.35mph 9) 0.36mi - 2:40(7:23/mi) 151/156bpm [1116b/mi] 34cal 8.12/9.12mph Add a comment 0mi, 15:00 Cross - Core 15 Minute yoga hardcore at work Add a comment	-
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
-	0.8mi, 8:50 Run - General 1) 0.62mi - 6:38(10:40/mi) 132/154bpm [1408b/mi] 75cal 5.62/6.24mph 2) 0.18mi - 2:12(12:04/mi) 128/136bpm [1545b/mi] 23cal 4.97/6.28mph Add a comment 6mi, 45:07 Run - Tempo 1) 0.62mi - 5:23(8:40/mi) 112/120bpm [971b/mi] 45cal 6.92/8.25mph 2) 0.62mi - 4:54(7:54/mi) 134/153bpm [1058b/mi] 56cal 7.6/8.18mph 3) 0.62mi - 4:35(7:23/mi) 147/155bpm [1085b/mi] 59cal 8.13/8.6mph 4) 0.62mi - 4:23(7:03/mi) 152/156bpm [1072b/mi] 58cal 8.51/8.75mph 5) 0.62mi - 4:31(7:16/mi) 152/157bpm [1104b/mi] 59cal 8.26/8.81mph 6) 0.62mi - 4:59(8:02/mi) 153/160bpm [1228b/mi] 66cal 7.48/8.6mph 7) 0.62mi - 4:33(7:20/mi) 154/160bpm [1130b/mi] 60cal 8.18/8.83mph 8) 0.62mi - 4:20(6:59/mi) 152/158bpm [1062b/mi] 57cal 8.59/8.93mph 9) 0.62mi - 4:29(7:13/mi) 153/159bpm [1104b/mi] 59cal 8.31/8.81mph 10) 0.43mi - 2:59(6:58/mi) 155/159bpm [1079b/mi] 39cal 8.62/9.83mph Add a comment 0mi, 20:00 Cross - Core Yoga hardcore at work and some back bends and press ups Add a comment	5mi, 48:08 Run - Drills 1) 0.62mi - 5:26(8:44/mi) 120/135bpm [1049b/mi] 52cal 6.87/7.12mph 2) 0.62mi - 5:54(9:29/mi) 128/139bpm [1214b/mi] 63cal 6.32/7.22mph 3) 0.62mi - 6:05(9:47/mi) 124/136bpm [1214b/mi] 57cal 6.13/7.28mph 4) 0.62mi - 7:34(12:10/mi) 123/148bpm [1497b/mi] 65cal 4.93/9.43mph 5) 0.62mi - 5:20(8:35/mi) 136/153bpm [1166b/mi] 59cal 7/9.77mph 6) 0.62mi - 5:34(8:58/mi) 135/153bpm [1211b/mi] 59cal 6.69/10.75mph 7) 0.62mi - 5:35(8:58/mi) 134/149bpm [1202b/mi] 57cal 6.69/10.37mph 8) 0.62mi - 6:24(10:19/mi) 130/147bpm [1341b/mi] 56cal 5.82/6.45mph 9) 0.01mi - 16(21:15/mi) 110/111bpm [2338b/mi] 2.82/2.98mph Drills from list and 6 sets of strides Add a comment	4.1mi, 38:38 Run - Easy 1) 0.62mi - 6:18(10:09/mi) 122/137bpm [1237b/mi] 62cal 5.92/7.31mph 2) 0.62mi - 6:03(9:44/mi) 126/135bpm [1227b/mi] 62cal 6.16/7.39mph 3) 0.62mi - 6:17(10:07/mi) 123/140bpm [1244b/mi] 57cal 5.93/7.35mph 4) 0.62mi - 5:44(9:13/mi) 127/133bpm [1170b/mi] 55cal 6.51/7.08mph 5) 0.62mi - 5:18(8:32/mi) 133/137bpm [1134b/mi] 56cal 7.04/7.31mph 6) 0.62mi - 5:57(9:35/mi) 130/139bpm [1245b/mi] 57cal 6.26/7.49mph 7) 0.33mi - 3:01(9:05/mi) 132/138bpm [1198b/mi] 29cal 6.61/7.45mph Add a comment	4.3mi, 43:20 Run - Easy 1) 0.62mi - 6:25(10:20/mi) 111/120bpm [1146b/mi] 52cal 5.81/6.95mph 2) 0.62mi - 6:03(9:45/mi) 120/124bpm [1169b/mi] 55cal 6.16/6.8mph 3) 0.62mi - 6:16(10:06/mi) 117/130bpm [1181b/mi] 51cal 5.94/6.39mph 4) 0.62mi - 6:34(10:34/mi) 112/124bpm [1183b/mi] 46cal 5.68/7.14mph 5) 0.62mi - 7:03(11:20/mi) 114/121bpm [1292b/mi] 47cal 5.29/6.55mph 6) 0.62mi - 5:57(9:34/mi) 120/127bpm [1148b/mi] 46cal 6.27/6.82mph 7) 0.55mi - 5:03(9:09/mi) 124/135bpm [1134b/mi] 43cal 6.56/8.91mph Add a comment 4.2mi, 38:53 Run - Easy 1) 0.62mi - 5:22(8:38/mi) 117/131bpm [1011b/mi] 49cal 6.95/7.14mph 2) 0.62mi - 5:26(8:45/mi) 128/136bpm [1120b/mi] 58cal 6.86/7.24mph 3) 0.62mi - 6:05(9:47/mi) 124/134bpm [1213b/mi] 57cal 6.13/6.91mph 4) 0.62mi - 5:50(9:24/mi) 128/136bpm [1202b/mi] 58cal 6.39/6.95mph 5) 0.62mi - 5:42(9:10/mi) 130/141bpm [1192b/mi] 56cal 6.54/7.12mph 6) 0.62mi - 5:38(9:03/mi) 127/136bpm [1150b/mi] 50cal 6.63/6.82mph 7) 0.5mi - 4:51(9:44/mi) 130/137bpm [1266b/mi] 46cal 6.16/6.97mph Add a comment	-	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
5.7mi, 1:07:47 Run - Easy 1) 0.62mi - 6:57(11:11/mi) 105/113bpm [1173b/mi] 50cal 5.37/6.85mph 2) 0.62mi - 8:06(13:03/mi) 106/117bpm [1383b/mi] 54cal 4.6/6.89mph 3) 0.62mi - 7:00(11:16/mi) 111/118bpm [1251b/mi] 50cal 5.32/6.41mph 4) 0.62mi - 7:57(12:48/mi) 112/125bpm [1433b/mi] 54cal 4.69/6.59mph 5) 0.62mi - 8:04(13:00/mi) 111/125bpm [1442b/mi] 52cal 4.62/6.37mph 6) 0.62mi - 6:27(10:23/mi) 111/127bpm [1153b/mi] 40cal 5.78/6.45mph 7) 0.62mi - 7:01(11:17/mi) 110/117bpm [1241b/mi] 39cal 5.32/6.62mph 8) 0.62mi - 7:16(11:41/mi) 113/124bpm [1320b/mi] 45cal 5.14/6.39mph 9) 0.62mi - 7:44(12:26/mi) 112/123bpm [1393b/mi] 44cal 4.82/5.97mph 10) 0.12mi - 1:16(10:15/mi) 109/114bpm [1117b/mi] 6cal 5.86/5.93mph Add a comment	0mi, 15:00 Cross - Core Yoga hardcore at work Add a comment 5mi, 48:35 Run - Drills 1) 0.62mi - 5:22(8:39/mi) 111/124bpm [959b/mi] 44cal 6.94/7.24mph 2) 0.62mi - 5:22(8:39/mi) 128/137bpm [1107b/mi] 57cal 6.94/7.43mph 3) 0.62mi - 6:25(10:19/mi) 122/132bpm [1259b/mi] 58cal 5.82/7.1mph 4) 0.62mi - 7:53(12:42/mi) 123/138bpm [1562b/mi] 69cal 4.73/6.8mph 5) 0.62mi - 6:02(9:42/mi) 126/134bpm [1222b/mi] 54cal 6.19/7.22mph 6) 0.62mi - 5:45(9:15/mi) 132/167bpm [1221b/mi] 58cal 6.48/9.43mph 7) 0.62mi - 5:21(8:37/mi) 142/158bpm [1222b/mi] 64cal 6.97/11.48mph 8) 0.62mi - 5:48(9:20/mi) 142/168bpm [1325b/mi] 67cal 6.43/11.31mph 9) 0.05mi - 37(13:16/mi) 128/134bpm [1698b/mi] 5cal 4.52/6.37mph Add a comment	0.3mi, 3:55 Run - Warm Down 1) 0.25mi - 3:55(15:44/mi) 130/157bpm [2046b/mi] 42cal 3.81/6.57mph Add a comment 6mi, 44:41 Run - Tempo 1) 0.62mi - 5:04(8:09/mi) 127/135bpm [1035b/mi] 53cal 7.36/8.08mph 2) 0.62mi - 4:45(7:39/mi) 141/149bpm [1079b/mi] 58cal 7.84/8.33mph 3) 0.62mi - 4:30(7:14/mi) 147/155bpm [1063b/mi] 57cal 8.3/8.81mph 4) 0.62mi - 4:25(7:07/mi) 151/157bpm [1075b/mi] 57cal 8.43/8.81mph 5) 0.62mi - 4:33(7:19/mi) 152/155bpm [1112b/mi] 59cal 8.2/8.93mph 6) 0.62mi - 5:00(8:03/mi) 151/158bpm [1216b/mi] 64cal 7.45/8.43mph 7) 0.62mi - 4:35(7:22/mi) 154/157bpm [1135b/mi] 59cal 8.14/8.89mph 8) 0.62mi - 4:20(6:59/mi) 151/157bpm [1054b/mi] 55cal 8.59/9.06mph 9) 0.62mi - 4:35(7:22/mi) 154/158bpm [1134b/mi] 59cal 8.14/9.18mph 10) 0.42mi - 2:54(6:50/mi) 157/165bpm [1072b/mi] 38cal 8.79/9.27mph Add a comment	3.7mi, 34:48 Run - Easy 1) 0.62mi - 6:12(9:59/mi) 115/153bpm [1147b/mi] 54cal 6.01/7.22mph 2) 0.62mi - 5:17(8:30/mi) 129/137bpm [1097b/mi] 57cal 7.05/7.45mph 3) 0.62mi - 5:41(9:08/mi) 121/131bpm [1106b/mi] 51cal 6.56/7.33mph 4) 0.62mi - 5:30(8:51/mi) 127/133bpm [1123b/mi] 53cal 6.78/7.1mph 5) 0.62mi - 5:34(8:57/mi) 127/133bpm [1137b/mi] 53cal 6.7/7.06mph 6) 0.62mi - 6:35(10:36/mi) 127/137bpm [1346b/mi] 59cal 5.66/6.78mph Add a comment	0.6mi, 7:01 Run - Easy 1) 0.58mi - 7:01(12:07/mi) 127/152bpm [1538b/mi] 74cal 4.95/6.3mph Add a comment 6mi, 44:04 Run - Tempo 1) 0.62mi - 5:09(8:17/mi) 123/134bpm [1019b/mi] 52cal 7.24/7.68mph 2) 0.62mi - 4:56(7:57/mi) 129/134bpm [1025b/mi] 53cal 7.55/8.14mph 3) 0.62mi - 4:32(7:18/mi) 134/137bpm [978b/mi] 51cal 8.22/8.68mph 4) 0.62mi - 4:22(7:02/mi) 148/155bpm [1041b/mi] 56cal 8.53/8.95mph 5) 0.62mi - 4:26(7:08/mi) 152/155bpm [1085b/mi] 58cal 8.41/9.33mph 6) 0.62mi - 5:01(8:04/mi) 150/157bpm [1210b/mi] 65cal 7.44/8.41mph 7) 0.62mi - 4:26(7:07/mi) 152/157bpm [1083b/mi] 58cal 8.42/9.35mph 8) 0.62mi - 4:06(6:37/mi) 151/155bpm [998b/mi] 53cal 9.08/9.83mph 9) 0.62mi - 4:21(7:00/mi) 151/155bpm [1058b/mi] 56cal 8.57/9.35mph 10) 0.42mi - 2:44(6:31/mi) 155/161bpm [1011b/mi] 36cal 9.2/9.75mph Add a comment 0mi, 30:00 Cross - Yoga Gentle yoga with Travis at work Add a comment	5.5mi, 50:35 Run - Easy 1) 0.62mi - 5:29(8:49/mi) 114/127bpm [1005b/mi] 48cal 6.8/7.24mph 2) 0.62mi - 5:35(8:59/mi) 124/135bpm [1114b/mi] 57cal 6.68/6.97mph 3) 0.62mi - 6:03(9:44/mi) 125/130bpm [1217b/mi] 60cal 6.16/6.99mph 4) 0.62mi - 6:01(9:41/mi) 125/132bpm [1210b/mi] 57cal 6.2/7.1mph 5) 0.62mi - 6:26(10:21/mi) 123/139bpm [1274b/mi] 55cal 5.8/6.68mph 6) 0.62mi - 5:29(8:49/mi) 121/133bpm [1067b/mi] 42cal 6.8/7.43mph 7) 0.62mi - 5:35(8:59/mi) 125/136bpm [1123b/mi] 48cal 6.68/6.91mph 8) 0.62mi - 5:38(9:04/mi) 125/130bpm [1133b/mi] 46cal 6.62/6.87mph 9) 0.47mi - 4:19(9:07/mi) 124/130bpm [1130b/mi] 33cal 6.59/6.74mph Add a comment 0mi, 20:00 Cross - Core Yoga hardcore at work + 30 press ups + 10 backbends + 10 pull ups Add a comment	-

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