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About Me
137 lb; 5ft 2in; activity moderate, hr max 181; hr sit 56, vo2 max 29, Show More...

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Recent Training
28th May	Easy	2.5mi	35:58
26th May	General	4.6mi	27:40
24th May	Easy	2.1mi	32:09
23rd May	General	1.5mi	12:00
23rd May	Pilates	0mi	45:00

12 Month Benchmarks	Run	Bike
Mile	11:29	4:50
5k	42:28	17:47

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2016	2021
1mi	1	9:52 9:52/mi	50.00						9:52 50.00
5km	4	34:37 11:09/mi	48.15				34:37 48.15			43:37 41.89
3.5mi	2	40:58 11:42/mi	45.04	43:06 42.36	40:58 45.04
10km	4	1:10:40 11:22/mi	48.77	1:14:04 44.50	1:18:30 42.43	1:12:02 46.76		1:10:40 48.77

2021		Result	WAVA	Distance
4 Sep	Fake parkrun SB	43:37	41.89	5km
2016		Result	WAVA	Distance
10 Dec	Jingle Mile V: The Final Front Ear PB	9:52	50.00	1mi
2014		Result	WAVA	Distance
5 Oct	Southend Classic 10k PB	1:10:40	48.77	10km
2013		Result	WAVA	Distance
31 Aug	maldon park run	34:54	47.76	5km
10 Aug	Chelmsford Central parkrun #29	36:18	45.91	5km
29 Jun	Chelmsford Central Park 5km PB	34:37	48.15	5km
2012		Result	WAVA	Distance
9 Sep	Langham 10km SB	1:12:02	46.76	10km
2011		Result	WAVA	Distance
17 Jul	Race for Life SB	1:18:30	42.43	10km
6 Jul	JP Morgan Corporate Challenge PB	40:58	45.04	3.5mi
2010		Result	WAVA	Distance
3 Oct	Southend Classic 10K SB	1:14:04	44.50	10km
8 Jul	JP Morgan Corporate Challenge SB	43:06	42.36	3.5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	7	0	5	1	0	0	0	0	0	0	0	0	13
2023	0.8	0.4	1.1	0.4	0.4	0	0	0	0	0	0	0	3
2023	4	10	8	11	11	0	0	0	0	0	0	0	45
2023	45	21	25	32	38	0	0	0	0	0	0	0	160
2022	0	0	0	0	0	0	0	5	0	6	0	0	11
2022	0	0.3	0	1.3	0	0.3	1.6	0.7	0.3	0.9	1	0.6	6.8
2022	9	1	2	1	3	9	8	3	10	3	9	5	66
2022	34	34	35	51	26	18	42	27	23	11	31	13	345
2021	27	14	17	6	0	0	2	4	1	0	0	0	71
2021	0	0	0	0.8	1	0.3	0.6	0.5	0.8	0	0.3	0.1	4.3
2021	16	15	18	4	17	5	11	8	4	5	9	10	122
2021	23	37	36	19	36	34	55	65	45	21	54	53	478
2020	0	0	0	3	0	0	11	5	2	5	4	2	32
2020	0.3	0.6	0.6	0	0	0	0	0.6	0.7	1.1	0	0.7	4.6
2020	8	0	12	18	14	8	6	11	7	6	11	4	104
2020	0	0	8	69	72	55	36	29	58	17	72	38	455
2019	0	0	0	0	0	22	0	6	0	2	0	0	30
2019	0.5	0.3	0.5	0	0	0.3	0	0.3	1.1	0.3	0.3	0.3	3.9
2019	4	11	4	5	4	6	4	7	10	11	6	5	76
2019	0	0	0	0	0	14	0	0	0	0	0	0	14
2018	4	0	0	0	0	4	0	0	0	0	0	0	9
2018	0	0.6	0.8	0.8	0.3	0.3	0.8	0.3	0.1	0.4	1	0.3	5.4
2018	2	4	6	4	7	3	6	2	11	7	7	4	64
2018	0	0	11	0	16	60	0	0	0	0	0	0	87
2017	0	0	0.1	0.6	0	0	0	0	0.3	0	0.3	0	1.2
2017	9	2	0	2	2	0	4	12	7	8	10	0	57
2017	0	0	0	4	0	0	0	0	0	21	0	0	26
2016	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2016	0	9	7	9	5	7	6	8	5	7	5	6	74
2016	0	13	0	0	0	0	0	0	0	0	0	0	13
2015	0	0	0	0	0.5	0.3	0.3	0	0	0	0	0	1.1
2015	27	20	19	18	14	16	20	15	7	10	5	2	175
2015	65	33	0	0	7	0	0	0	0	0	0	4	108
2014	0	5	0	0	0	0	0	0	0	0	0	0	5
2014	27	41	38	13	14	11	28	48	22	29	19	11	303
2014	0	12	0	43	41	139	0	0	0	0	7	0	242
2013	0	0	0	0	0	0.3	1	1.6	0	0	0	0	2.8
2013	14	10	7	10	23	21	10	20	11	20	12	14	173
2012	0.9	0.3	0	0.6	0	0	0	0	0	0	0	0	1.7
2012	7	16	8	23	19	20	22	19	16	18	9	16	192
2011	0.3	0	0	0	0.3	0	0.3	0	0	0	0	0	0.8
2011	13	12	17	23	17	12	19	15	10	21	12	10	179
2011	4	0	0	0	0	0	0	0	0	0	0	0	4
2010	0	0	0	0	0	9	0	0	0	0	0	0	9
2010	0	0	0	0	0.3	0.8	0	0	0	0	0.8	0.3	2
2010	0	0	0	11	16	12	13	13	22	23	16	6	131
2010	0	0	0	0	15	17	0	0	0	0	0	0	31

Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7	Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11
-	-	-	6.1mi, 43:48 Bike - General Split Summary === 1) 1mi - 6:13(6:13/mi) 111/124bpm [691b/mi] 28cal 9.64/19.18mph 2) 1mi - 5:48(5:48/mi) 102/125bpm [591b/mi] 21cal 10.35/13.19mph 3) 1mi - 8:17(8:17/mi) 81/108bpm [670b/mi] 16cal 7.25/11.79mph 4) 1mi - 9:15(9:15/mi) 90/110bpm [832b/mi] 21cal 6.49/18.87mph 5) 1mi - 6:17(6:17/mi) 103/116bpm [647b/mi] 20cal 9.55/17.99mph 6) 1mi - 7:14(7:14/mi) 107/124bpm [774b/mi] 26cal 8.29/12.27mph 7) 0.09mi - 44(8:13/mi) 73/85bpm [599b/mi] 7.31/6.93mph Add a comment	0mi, 45:00 Cross - Pilates Pilates with Josie at Nuffield Add a comment	2.4mi, 15:00 Bike - General County Hall to home via Tindal St, river, Beeleigh link - a little shorter than evening commute Add a comment 2.2mi, 12:00 Bike - General Home to CHM centre via Hill View Road, Bunny Walk, station, County Hall - bit longer than morning commute Add a comment 2.3mi, 34:08 Run - Easy Split Summary === 1) 1mi - 13:11(13:11/mi) 133/144bpm [1754b/mi] 85cal 4.55/5.24mph 2) 1mi - 16:35(16:35/mi) 139/148bpm [2304b/mi] 88cal 3.62/4.51mph 3) 0.28mi - 4:22(15:22/mi) 143/147bpm [2197b/mi] 24cal 3.91/4.28mph Add a comment	-
Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18
0mi, 50:00 Cross - Gym Xtrainer: 10 mins; level 5; 73kcal; heart rate: average 138; max 157 Vertical traction 1x 8 25 kg; 2x10 20kg TRX squats 3x10 TRX one-legged squats 3x8 each side TRX pull up 3x8 Adductor 3x12 20kg 7 Abductors 3x12 20kg 4 Lat pulldown 3x10 20 kg 30 sit ups various side plank twist 1x8 each side Add a comment	-	-	1.7mi, 12:00 Bike - General Add a comment 1.6mi, 13:00 Bike - General Add a comment	1.5mi, 14:00 Bike - General Add a comment 0mi, 45:00 Cross - Pilates Add a comment 1.6mi, 14:00 Bike - General Add a comment	2.3mi, 35:01 Run - Easy Split Summary === 1) 1mi - 14:10(14:10/mi) 133/154bpm [1885b/mi] 90cal 4.23/5.41mph 2) 1mi - 15:55(15:55/mi) 137/143bpm [2180b/mi] 88cal 3.77/4.61mph 3) 0.29mi - 4:56(17:18/mi) 141/144bpm [2439b/mi] 26cal 3.47/4.22mph Add a comment	1.5mi, 14:00 Bike - General Add a comment 0mi, 45:00 Cross - Gym Xtrainer: level 6; 10 mins; 78kcal; heart rate: average 147; max 174 Leg press 3x12 50 kg Lat pull down 3x10 20kg Leg squat with bar 3x8 each side to the front Vertical traction 3 x12 20 kg Sit ups 30 various + 10 squeezes 2x 8 side plank with twist Add a comment 1.6mi, 13:00 Bike - General Add a comment
Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25
0.4mi, 23:00 Swim - Pool 30 lengths at Nuffield x 20m = 600m = 0.6km followed by 5 mins in sauna Add a comment	-	-	1.6mi, 13:00 Bike - General Not completely dark when I got home Add a comment 1.7mi, 14:00 Bike - General Add a comment	1.5mi, 12:00 Bike - General Add a comment 0mi, 45:00 Cross - Pilates Pilates with Josie at Nuffield Add a comment 1.6mi, 12:00 Bike - General Add a comment	2.1mi, 32:09 Run - Easy This was hard work running through treacle Split Summary === 1) 1mi - 14:39(14:39/mi) 127/138bpm [1860b/mi] 88cal 4.1/5.3mph 2) 1mi - 15:19(15:19/mi) 134/143bpm [2053b/mi] 85cal 3.92/4.78mph 3) 0.13mi - 2:11(16:59/mi) 135/138bpm [2293b/mi] 9cal 3.53/3.78mph Add a comment	-
Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1
4.6mi, 27:40 Bike - General Split Summary === 1) 1mi - 5:48(5:48/mi) 118/139bpm [685b/mi] 31cal 10.33/17.57mph 2) 1mi - 5:22(5:22/mi) 106/124bpm [568b/mi] 20cal 11.19/17.49mph 3) 1mi - 5:00(5:00/mi) 127/141bpm [636b/mi] 29cal 11.99/15.34mph 4) 1mi - 6:51(6:51/mi) 129/148bpm [883b/mi] 40cal 8.76/12.88mph 5) 0.58mi - 4:39(7:59/mi) 112/125bpm [895b/mi] 15cal 7.51/13.52mph Add a comment	-	2.5mi, 35:58 Run - Easy Split Summary === 1) 1mi - 14:00(14:00/mi) 133/154bpm [1862b/mi] 87cal 4.29/5.03mph 2) 1mi - 13:53(13:53/mi) 141/147bpm [1958b/mi] 85cal 4.32/4.93mph 3) 0.51mi - 8:05(15:50/mi) 145/149bpm [2296b/mi] 47cal 3.79/4.19mph 28th May 2023, 9:38am GregP wrote: Very nice. Quick second mile too Add a comment	-	-	-	-

SusanP
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SusanP F60

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Read Everyone!

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SusanP
F60