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Makka
M45

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Cambridge & Coleridge AC, Royston Runners

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Recent Blogs
ELY 10K	Dec 2010

Recent Training
28th Jan	General	13.1mi	1:42:31
27th Jan	General	2.7mi	13:06
26th Jan	General	5mi	36:51
25th Jan	General	9.6mi	1:21:15
24th Jan	General	7.1mi	1:03:20

12 Month Benchmarks	Run	Bike
Mile	5:49	2:14
5k	19:44	8:47
5mi	32:52	14:06
10k	40:56	19:07
10mi	1:18:27	32:48
Half	1:44:35	45:51

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016
100m	3	13 3:29/mi	78.90					13 78.90
200m	1	27 3:37/mi	75.42				27 75.42
400m	4	1:00 4:01/mi	76.97			1:03 72.22	1:00 76.40	1:00 76.97
1500m	2	4:40 5:00/mi	78.40					4:40 78.40
1mi	4	4:53 4:53/mi	80.39			5:13 74.14	5:05 76.66	4:53 80.39
1.7mi	1	9:45 5:44/mi	70.50	9:45 70.50
3km	1	9:58 5:21/mi	77.28				9:58 77.28
5km	71	16:38 5:21/mi	83.10	18:37 71.65	17:47 75.48	17:42 76.37	16:49 80.94	16:38 82.42	16:52 81.85	16:44 83.10
5mi	12	27:22 5:28/mi	80.72		30:13 72.18	30:12 72.65	27:22 80.72		31:13 71.84
5.5mi	1	32:32 5:55/mi	74.18			32:32 74.18
9km	1	35:13 6:18/mi	69.68			35:13 69.68
9.6km	1	35:13 5:54/mi	75.55					35:13 75.55
10km	25	34:54 5:37/mi	80.66	39:19 68.85	37:23 72.76	37:51 72.25	35:37 77.27	35:18 78.51	35:02 79.72	34:54 80.66
10.5km	1	39:26 6:02/mi	73.49				39:26 73.49
10mi	7	58:57 5:54/mi	76.49		1:03:54 69.83	1:00:59 73.53	58:57 76.49	59:57 75.70
13.1mi	27	1:15:55 5:48/mi	79.63		1:23:28 70.78	1:23:45 70.87	1:16:38 77.87	1:19:09 75.85	1:15:55 79.63	1:22:00 74.29
20mi	2	2:11:42 6:35/mi	71.34			2:22:15 65.30		2:11:42 71.34
26.2mi	7	2:44:09 6:16/mi	78.15		3:01:08 68.69	2:59:27 69.65	2:59:10 70.14	2:56:17 71.72		2:44:09 78.15

2016		Result	WAVA	Distance
20 Aug	Reykjavik Marathon	2:57:59	72.08	26.2mi
30 Jun	Mid Week Road Race Series Div 2 [Royston] PB	34:54	80.66	10km
8 Jun	Peterborough 5k Grand Prix - Ferry Meadows 1 SB	16:44	83.10	5km
25 May	Mid Week Race League (Div2) Hitchin #2	35:16	79.82	10km
24 Apr	London Marathon PB	2:44:09	78.15	26.2mi
6 Mar	Cambridge Boundary Run (Half Marathon) SB	1:22:00	74.29	13.1mi
2015		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	35:32	78.60	10km
15 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
11 Oct	Great Eastern Run PB	1:15:55	79.63	13.1mi
4 Oct	Mablethorpe Half Marathon	1:17:12	78.30	13.1mi
16 Aug	Kimbolton Castle half Marathon	1:18:32	76.97	13.1mi
6 Aug	Kevin Henry 5k League - Ely	17:12	80.27	5km
25 Jul	Conkers parkrun, N.W.Leicestershire SB	16:52	81.85	5km
5 Jul	Bassingbourn Half Marathon	1:17:45	77.75	13.1mi
18 Jun	Midweek road race series Div1 [Royston] SB	35:02	79.72	10km
4 Jun	Midweek road race series Div1 [St Albans]	35:14	79.27	10km
25 May	Hatfield Broad Oak 10K Road Race	35:20	79.04	10km
13 May	Mid-week Road Race Series Div 1 [Stevenage]	37:31	74.44	10km
22 Mar	Herts County Veterans Cross Country Champs SB	31:13	71.84	5mi
8 Mar	Cambridge Half Marathon	1:18:42	76.81	13.1mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
21 Sep	Harvest Trail Half		0.00	13.1mi
7 Sep	Great North Run	1:20:15	74.81	13.1mi
4 Sep	Kevin Henry 5k League-Cambridge-Wilberforce Road PB	16:38	82.42	5km
30 Aug	Cambridge parkrun	16:47	81.68	5km
7 Aug	Kevin Henry 5k League-Haverhill RC-Kedington	16:56	80.96	5km
26 Jul	Thunder Run 24		0.00	10km
20 Jul	Harlow 10	1:00:43	74.75	10mi
17 Jul	MWL Mob Match, Welwyn Garden City	35:35	77.89	10km
12 Jul	The John Landy Memorial Miracle Fetch Mile PB	4:53	80.39	1mi
10 Jul	Girton 5K	17:20	79.09	5km
6 Jul	Bassingbourn 'Beastly' Multi-terrain Half SB	1:19:09	75.85	13.1mi
5 Jul	Cambridge parkrun	16:58	80.80	5km
3 Jul	Kevin Henry 5k League-Saffron Walden	17:51	76.80	5km
2 Jul	MWL Hitchin	35:51	77.31	10km
18 Jun	MWL Harlow SB	35:18	78.51	10km
11 Jun	MWL Stevenage	35:59	77.02	10km
5 Jun	Kevin Henry 5k League-Newmarket	17:00	80.64	5km
1 Jun	The Flaming June Half Marathon	1:19:41	75.34	13.1mi
14 May	MWL Bishops Stortford PB	35:13	75.55	9.6km
8 May	Kevin Henry 5k League - Cambridge Tri Club, Impington	17:13	79.62	5km
7 May	Vets League PB	4:40	78.40	1500mt
1 May	C & C Try out 400m SB	1:00	76.97	400mt
1 May	C & C Try out 100m PB	13	78.90	100mt
1 May	C & C Try out 1500m	4:45	77.03	1500mt
13 Apr	London Marathon SB	2:56:17	71.72	26.2mi
30 Mar	Sandy 10 SB	59:57	75.70	10mi
23 Mar	Oakley 20 PB	2:11:42	71.34	20mi
16 Mar	Herts Veteran Cross Country Championship	35:56	64.42	5.2mi
15 Mar	Cambridge parkrun	16:56	80.96	5km
9 Mar	Cambridge Half Marathon	1:20:37	74.47	13.1mi
2 Mar	Swavesey Half Marathon	1:23:48	71.64	13.1mi
16 Feb	Cross Country League Watford	37:53	71.82	6.1mi
12 Jan	Cross Country League Royston	34:31	69.12	5.4mi
2013		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	36:18	75.81	10km
29 Dec	Buntingford 10 PB	58:57	76.49	10mi
21 Dec	Cambridge parkrun		0.00	5km
14 Dec	Where's GreP? 200m Delusion PB	27	75.42	200mt
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan SB	5:05	76.66	1mi
14 Dec	Wimpole Estate parkrun		0.00	5km
14 Dec	The Tinsel Insole Insanity 100m Take 2	13	78.32	100mt
14 Dec	Hurtbox of Crackers 400m PB	1:00	76.40	400mt
8 Dec	Cross Country League Trent Park	28:53	76.48	5mi
30 Nov	Wimpole Estate parkrun	17:39	77.12	5km
24 Nov	Cross Country League 2 Grovelands	28:44	76.88	5mi
17 Nov	St Neots Riverside Half Marathon SB	1:16:38	77.87	13.1mi
9 Nov	Wimpole Estate parkrun	17:19	78.61	5km
3 Nov	Frostbite Friendly League Bushfield PB	27:22	80.72	5mi
27 Oct	Cross Country League 1 Cheshunt	29:59	73.68	5mi
13 Oct	Great Eastern Run	1:16:54	77.60	13.1mi
22 Sep	Harvest Trail Half	1:39:24	60.03	13.1mi
7 Sep	Bedford parkrun SB	16:49	80.94	5km
5 Sep	Kevin Henry 5k League-Cambridge-Wilberforce Road	16:53	80.63	5km
10 Aug	Cambridge parkrun	16:50	80.86	5km
25 Jul	Stevenage Midweek 3k Relay PB	9:58	77.28	3km
20 Jul	Cambridge parkrun	16:51	80.78	5km
11 Jul	Girton 5k	17:18	78.68	5km
9 Jul	Mid Week Road Race League - Div 1 - St Albans SB	35:37	77.27	10km
29 Jun	Cambridge parkrun	17:23	78.31	5km
26 Jun	Mid Week Road Race League - Div 1 - Stevenage	36:27	75.50	10km
6 Jun	Kevin Henry 5k League-Saffron Walden	18:51	72.21	5km
4 Jun	Midweek League Div 1 Royston DIVERTED inc. Dane End loop PB	39:26	73.49	10.53km
23 May	Mid Week Road Race League - Div 1 - Welwyn	37:13	73.95	10km
21 Apr	London Marathon SB	2:59:10	70.14	26.2mi
13 Apr	Cambridge parkrun	17:31	77.71	5km
7 Apr	Sandy 10	1:00:31	74.51	10mi
6 Apr	Wimpole Estate parkrun	18:16	74.52	5km
10 Mar	Cambridge Half Marathon	1:21:14	73.46	13.1mi
3 Mar	Swavesey Half Marathon	1:25:10	70.07	13.1mi
17 Feb	Cross Country League 5 Watford	37:53	71.32	6.1mi
26 Jan	Cambridge parkrun		0.00	5km
13 Jan	Cross Country League 4 Royston	36:48	59.62	5mi
12 Jan	Wimpole Estate parkrun	18:46	72.03	5km
2012		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	38:38	70.79	10km
22 Dec	Cambridge parkrun	18:24	73.46	5km
16 Dec	Frostbite Friendly League Hunts AC SB	30:12	72.65	5mi
9 Dec	Cross Country League 3 St Albans	36:28	60.17	5mi
1 Dec	The Jingle Mile SB	5:13	74.14	1mi
1 Dec	The Hurtbox of Crackers 400m SB	1:03	72.22	400mt
25 Nov	Cross Country League 2 Grovelands		0.00	5mi
28 Oct	Sunday League - Cheshunt PB	32:32	74.18	5.5mi
7 Oct	Mablethorpe Marathon SB	2:59:27	69.65	26.2mi
23 Sep	Harvest Trail Half	1:30:28	65.61	13.1mi
15 Sep	Bushy parkrun	17:56	75.38	5km
9 Sep	Grunty Fen Half Marathon	1:24:29	70.25	13.1mi
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	5:24	71.63	1mi
8 Sep	Summery Execution Insanity 100m	13	77.77	100mt
8 Sep	Summer Hurtbox 400m	1:04	71.09	400mt
6 Sep	Kevin Henry 5k League-Saffron Walden	18:47	71.96	5km
2 Sep	Wissey Half Marathon SB	1:23:45	70.87	13.1mi
2 Aug	Kevin Henry 5k League-Cambridge-Wilberforce Road	18:09	74.48	5km
19 Jul	Girton 5K race	18:47	71.96	5km
11 Jul	Mid Week Road Race League - Mob Match - Trent Park PB	35:13	69.68	9km
12 Jun	Midweek Road Race League Div2 Royston SB	37:51	72.25	10km
10 Jun	The Heroes Half Marathon	1:29:48	66.09	13.1mi
16 May	Midweek Road Race League Div 2 Bishops Stortford	38:58	70.18	10km
10 May	Kevin Henry 5k League - Cambridge Tri Club, Impington	19:27	69.50	5km
22 Apr	London Marathon	3:01:57	68.69	26.2mi
7 Apr	Cambridge parkrun SB	17:42	76.37	5km
1 Apr	Oakley 20 SB	2:22:15	65.30	20mi
25 Mar	Sandy 10 SB	1:00:59	73.53	10mi
18 Mar	Baldock Half Marathon	1:27:00	68.22	13.1mi
11 Mar	Cambridge Half Marathon	1:24:00	70.66	13.1mi
10 Mar	Wanstead Flats Park Run	17:54	75.52	5km
4 Feb	Cambridge parkrun	18:10	73.89	5km
28 Jan	Cambridge parkrun	18:24	72.95	5km
7 Jan	Cambridge parkrun	18:38	72.04	5km
2011		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	37:23	72.76	10km
27 Dec	Buntingford 10	1:06:44	66.86	10mi
20 Nov	St Neots Riverside Half Marathon SB	1:23:28	70.78	13.1mi
12 Nov	Cambridge parkrun SB	17:47	75.48	5km
6 Nov	Frostbite Friendly League - Bushfield Joggers SB	30:13	72.18	5mi
23 Oct	Sunday XC League - Race 1 Cheshunt	31:43	68.77	5mi
16 Oct	Amsterdam Marathon SB	3:01:08	68.69	26.2mi
2 Oct	Frostbite Friendly League St Neots	30:54	70.58	5mi
25 Sep	Run to the Beat	1:26:38	68.20	13.1mi
11 Sep	Grunty Fen Half Marathon	1:25:02	69.48	13.1mi
10 Sep	Cambridge parkrun	17:59	74.64	5km
4 Sep	Bedford Harriers 10K	38:04	71.46	10km
1 Sep	Kevin Henry 5k League-Haverhill	18:09	73.96	5km
13 Aug	Cambridge parkrun	18:01	74.51	5km
7 Aug	UFDance Runner's Quest Half Marathon (Hackney Marshes)	1:24:35	69.85	13.1mi
4 Aug	Kevin Henry 5k League-Newmarket	18:39	71.98	5km
31 Jul	Harlow 10 SB	1:03:54	69.83	10mi
23 Jul	Cambridge parkrun	18:08	74.03	5km
16 Jul	Valentines Parkrun	18:32	72.43	5km
14 Jul	Kevin Henry 5k League-Cambridge	18:26	72.82	5km
9 Jul	Cambridge parkrun	18:21	73.15	5km
5 Jul	Haverhill Time Trial 5k		0.00	5km
2 Jul	Cambridge parkrun	19:56	67.34	5km
29 Jun	PJC Summer Cross Country	30:59	70.39	5mi
25 Jun	Cambridge parkrun	20:01	67.06	5km
15 Jun	MIDWEEK LEAGUE DIVISION 2 - Harlow (Closed Race)	39:17	69.24	10km
12 Jun	The Heroes Half Marathon	1:34:57	62.22	13.1mi
11 Jun	Cambridge parkrun	18:28	72.69	5km
2 Jun	Kevin Henry 5k League-Saffron Walden	19:50	67.68	5km
1 Jun	Midweek League Second Division Race 2: Chingford	45:35	63.38	6.6mi
17 May	Royston Midweek League Division 2	40:53	66.53	10km
12 May	Kevin Henry 5k League-Impington	19:20	69.43	5km
23 Apr	Cambridge parkrun	19:47	67.85	5km
3 Apr	Cambridge Cambourne 10k	42:20	64.25	10km
26 Mar	Cambridge parkrun	19:26	69.08	5km
19 Feb	Cambridge parkrun	18:57	70.84	5km
29 Jan	Cambridge parkrun	18:33	71.90	5km
15 Jan	Cambridge parkrun	19:12	69.47	5km
2010		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	39:19	68.85	10km
18 Dec	Cambridge parkrun	19:39	67.88	5km
11 Dec	Cambridge parkrun	18:54	70.57	5km
4 Dec	Cambridge parkrun	19:05	69.89	5km
27 Nov	Cambridge parkrun	19:03	70.02	5km
20 Nov	Cambridge parkrun	19:02	70.08	5km
13 Nov	Cambridge parkrun	19:03	70.02	5km
6 Nov	Cambridge parkrun	25:16	52.79	5km
23 Oct	Cambridge parkrun	19:15	69.29	5km
9 Oct	Cambridge parkrun	18:38	71.58	5km
26 Sep	Bourn to Run 10K	41:11	65.73	10km
19 Sep	Chariots of Fire (Cambridge) PB	9:45	70.50	1.7mi
18 Sep	Hackney Marshes parkrun	19:37	67.99	5km
4 Sep	Cambridge parkrun SB	18:37	71.65	5km
21 Aug	Cambridge parkrun	19:09	69.65	5km
14 Aug	Cambridge parkrun	18:48	70.95	5km
7 Aug	Cambridge parkrun	19:15	69.29	5km
31 Jul	Cambridge parkrun	19:24	68.75	5km
24 Jul	Cambridge parkrun	19:29	68.46	5km
22 Jul	Girton 5k	19:54	67.03	5km

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	181	0	0	0	0	0	0	0	0	0	0	0	181
2023	3	0	0	0	0	0	0	0	0	0	0	0	3
2022	0	4	0	2	4	2	0	0	3	0	0	0	16
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	36	20	32	66	73	103	61	44	9	34	120	179	775
2022	0	0	0	0	0	0	243	147	78	9	12	20	509
2021	0	0	4	0	2	0	0	0	0	0	0	0	7
2021	88	109	108	71	0	0	5	13	11	15	28	17	466
2020	0	0	0	0	6	8	8	0	0	0	0	0	22
2020	227	178	41	135	157	241	221	150	98	129	18	27	1623
2020	0	0	35	164	49	0	0	0	0	0	0	0	249
2019	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2019	425	329	298	214	151	84	111	128	264	126	117	213	2461
2019	0	3	0	0	0	72	239	28	0	0	0	11	354
2018	0	0	0	0	0	3.1	0	0	0	0	0	0	3.2
2018	344	296	172	123	210	192	122	146	92	157	199	299	2353
2018	0	0	0	1	0	10	0	5	0	0	0	0	17
2017	0	0	0	0	64	115	120	57	46	162	190	197	952
2017	0	0	0	0	0	63	19	2	0	0	0	0	85
2016	122	102	360	277	155	226	280	248	0	0	0	0	1770
2016	0	0	0	0	0	0	0	20	0	0	0	0	20
2015	103	108	175	130	184	120	108	101	80	114	76	125	1426
2015	0	0	0	26	28	14	0	0	7	0	0	0	75
2014	180	163	174	87	104	141	124	162	147	72	88	118	1561
2014	0	0	0	27	17	0	0	0	0	0	0	0	44
2013	181	144	129	106	135	142	159	162	122	151	119	129	1678
2013	71	23	0	0	78	105	180	101	90	72	0	0	722
2012	130	178	175	138	110	131	146	162	153	82	52	110	1569
2012	0	0	0	0	33	198	194	160	0	0	182	180	946
2011	0	0	0	0	1	0	0	0	0	0	0	0	1
2011	86	104	24	51	109	136	161	166	189	127	124	100	1376
2010	0	0	17	41	34	56	66	86	89	64	116	76	644
2010	0	0	0	0	0	0	25	11	0	0	0	0	36

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
12.3mi, 1:47:32 Run - General Split Summary === 1) 1m - 8:52(8:52/m) 137/147bpm [1214b/mi] 96cal 6.77/8.62mph 2) 1m - 9:17(9:17/m) 147/160bpm [1364b/mi] 110cal 6.47/7.51mph 3) 1m - 8:00(8:00/m) 148/160bpm [1184b/mi] 91cal 7.5/8.29mph 4) 1m - 9:06(9:06/m) 154/165bpm [1400b/mi] 111cal 6.6/7.74mph 5) 1m - 8:30(8:30/m) 157/167bpm [1335b/mi] 101cal 7.06/8.62mph 6) 1m - 8:23(8:23/m) 155/163bpm [1298b/mi] 96cal 7.16/7.85mph 7) 1m - 8:48(8:48/m) 152/163bpm [1338b/mi] 89cal 6.81/7.33mph 8) 1m - 8:42(8:42/m) 148/155bpm [1287b/mi] 74cal 6.9/7.33mph 9) 1m - 8:24(8:24/m) 148/155bpm [1242b/mi] 67cal 7.15/7.43mph 10) 1m - 8:17(8:17/m) 149/158bpm [1234b/mi] 67cal 7.24/7.56mph 11) 1m - 8:59(8:59/m) 153/160bpm [1373b/mi] 84cal 6.68/7.06mph 12) 1m - 9:11(9:11/m) 158/167bpm [1451b/mi] 101cal 6.53/8.87mph 13) 0.3m - 3:05(10:21/m) 161/166bpm [1666b/mi] 36cal 5.8/9.33mph Add a comment	8.2mi, 1:10:01 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 143/152bpm [1208b/mi] 99cal 7.1/7.56mph 2) 1m - 8:31(8:31/m) 156/165bpm [1330b/mi] 113cal 7.04/7.56mph 3) 1m - 8:31(8:31/m) 157/164bpm [1336b/mi] 109cal 7.05/7.85mph 4) 1m - 8:32(8:32/m) 151/159bpm [1288b/mi] 94cal 7.04/8.1mph 5) 1m - 8:37(8:37/m) 158/167bpm [1363b/mi] 109cal 6.96/7.28mph 6) 1m - 8:21(8:21/m) 164/180bpm [1370b/mi] 111cal 7.18/8.72mph 7) 1m - 8:33(8:33/m) 164/181bpm [1402b/mi] 114cal 7.02/7.47mph 8) 1m - 8:25(8:25/m) 175/188bpm [1474b/mi] 126cal 7.12/8.29mph 9) 0.24m - 2:03(8:24/m) 166/173bpm [1394b/mi] 27cal 7.14/7.39mph Add a comment	-	13.1mi, 1:45:01 Run - General Split Summary === 1) 1m - 9:07(9:07/m) 142/155bpm [1295b/mi] 103cal 6.58/7.22mph 2) 1m - 8:28(8:28/m) 155/168bpm [1311b/mi] 107cal 7.09/7.91mph 3) 1m - 7:55(7:55/m) 161/174bpm [1275b/mi] 108cal 7.57/8.1mph 4) 1m - 8:17(8:17/m) 165/171bpm [1366b/mi] 116cal 7.25/7.78mph 5) 1m - 8:06(8:06/m) 156/163bpm [1264b/mi] 92cal 7.41/7.97mph 6) 1m - 8:13(8:13/m) 160/171bpm [1315b/mi] 102cal 7.3/7.66mph 7) 1m - 8:09(8:09/m) 166/180bpm [1354b/mi] 106cal 7.36/8.43mph 8) 1m - 8:16(8:16/m) 159/169bpm [1313b/mi] 90cal 7.27/7.74mph 9) 1m - 8:19(8:19/m) 165/184bpm [1372b/mi] 103cal 7.22/7.58mph 10) 1m - 6:55(6:55/m) 159/170bpm [1099b/mi] 74cal 8.68/10.6mph 11) 1m - 6:52(6:52/m) 160/169bpm [1100b/mi] 70cal 8.73/9.23mph 12) 1m - 6:47(6:47/m) 165/180bpm [1120b/mi] 77cal 8.84/9.68mph 13) 1m - 8:32(8:32/m) 149/166bpm [1272b/mi] 69cal 7.03/12.88mph 14) 0.13m - 1:05(8:27/m) 154/159bpm [1302b/mi] 10cal 7.09/7.28mph Add a comment	-	13.4mi, 2:00:01 Run - General Split Summary === 1) 1m - 9:53(9:53/m) 137/150bpm [1354b/mi] 103cal 6.07/7.64mph 2) 1m - 8:59(8:59/m) 153/162bpm [1373b/mi] 112cal 6.68/9.73mph 3) 1m - 9:37(9:37/m) 156/169bpm [1500b/mi] 121cal 6.24/8.22mph 4) 1m - 9:36(9:36/m) 165/188bpm [1583b/mi] 133cal 6.25/7.18mph 5) 1m - 8:22(8:22/m) 176/188bpm [1473b/mi] 125cal 7.17/7.74mph 6) 1m - 8:44(8:44/m) 162/169bpm [1415b/mi] 108cal 6.87/7.58mph 7) 1m - 8:40(8:40/m) 159/165bpm [1378b/mi] 95cal 6.92/8.83mph 8) 1m - 9:32(9:32/m) 167/180bpm [1593b/mi] 125cal 6.29/7.26mph 9) 1m - 9:31(9:31/m) 166/178bpm [1581b/mi] 114cal 6.3/7.41mph 10) 1m - 8:54(8:54/m) 166/173bpm [1477b/mi] 105cal 6.74/7.97mph 11) 1m - 9:01(9:01/m) 160/168bpm [1444b/mi] 82cal 6.65/8.33mph 12) 1m - 8:25(8:25/m) 157/172bpm [1320b/mi] 59cal 7.13/8.35mph 13) 1m - 7:30(7:30/m) 164/174bpm [1231b/mi] 77cal 7.99/8.5mph 14) 0.38m - 3:17(8:38/m) 162/170bpm [1399b/mi] 29cal 6.95/7.87mph Add a comment	5mi, 45:13 Run - General Split Summary === 1) 1m - 10:09(10:09/m) 141/159bpm [1431b/mi] 113cal 5.91/7.76mph 2) 1m - 8:58(8:58/m) 160/167bpm [1435b/mi] 123cal 6.69/7.83mph 3) 1m - 8:26(8:26/m) 160/165bpm [1349b/mi] 110cal 7.12/7.93mph 4) 1m - 8:40(8:40/m) 166/181bpm [1437b/mi] 115cal 6.93/7.58mph 5) 1m - 8:59(8:59/m) 163/168bpm [1465b/mi] 117cal 6.68/7.62mph 6) 0m - 2(6:02/m) 161/161bpm [970b/mi] 9.95/7.16mph Add a comment
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
14mi, 2:05:20 Run - General Split Summary === 1) 1m - 8:35(8:35/m) 134/144bpm [1150b/mi] 88cal 6.99/7.89mph 2) 1m - 9:06(9:06/m) 147/159bpm [1339b/mi] 106cal 6.59/7.66mph 3) 1m - 8:38(8:38/m) 167/186bpm [1443b/mi] 122cal 6.94/8.29mph 4) 1m - 10:18(10:18/m) 171/183bpm [1760b/mi] 146cal 5.83/6.53mph 5) 1m - 8:49(8:49/m) 163/174bpm [1436b/mi] 110cal 6.81/8.33mph 6) 1m - 9:28(9:28/m) 164/174bpm [1552b/mi] 118cal 6.34/7.33mph 7) 1m - 8:23(8:23/m) 161/171bpm [1349b/mi] 95cal 7.16/7.7mph 8) 1m - 8:40(8:40/m) 158/164bpm [1370b/mi] 86cal 6.92/7.95mph 9) 1m - 8:35(8:35/m) 160/176bpm [1372b/mi] 88cal 7/7.95mph 10) 1m - 8:38(8:38/m) 159/170bpm [1373b/mi] 80cal 6.95/7.47mph 11) 1m - 9:08(9:08/m) 157/162bpm [1435b/mi] 75cal 6.56/7.24mph 12) 1m - 9:39(9:39/m) 159/167bpm [1535b/mi] 91cal 6.22/7.41mph 13) 1m - 9:11(9:11/m) 163/176bpm [1498b/mi] 92cal 6.53/9.89mph 14) 1m - 8:09(8:09/m) 171/189bpm [1395b/mi] 103cal 7.36/9.23mph 15) 0m - 2(9:07/m) 158/158bpm [1440b/mi] 6.58/6.45mph Add a comment	-	-	1mi, 9:44 Run - General Split Summary === 1) 1m - 9:42(9:42/m) 152/165bpm [1474b/mi] 122cal 6.19/7.1mph 2) 0m - 2(8:18/m) 164/164bpm [1361b/mi] 7.23/5.55mph Add a comment 3.1mi, 20:45 Run - General Split Summary === 1) 1m - 6:38(6:38/m) 149/161bpm [988b/mi] 81cal 9.05/10.98mph 2) 1m - 6:59(6:59/m) 161/168bpm [1123b/mi] 96cal 8.6/9.08mph 3) 1m - 6:40(6:40/m) 160/167bpm [1066b/mi] 88cal 9/10.06mph 4) 0.11m - 29(4:28/m) 169/175bpm [756b/mi] 6cal 13.42/15.26mph Add a comment 3.7mi, 31:27 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 123/134bpm [1057b/mi] 71cal 6.98/7.66mph 2) 1m - 8:30(8:30/m) 136/143bpm [1156b/mi] 83cal 7.06/7.41mph 3) 1m - 8:18(8:18/m) 147/157bpm [1220b/mi] 94cal 7.23/7.99mph 4) 0.7m - 6:03(8:36/m) 154/162bpm [1325b/mi] 74cal 6.97/7.99mph Add a comment	-	0.6mi, 6:01 Run - General Split Summary === 1) 0.58m - 6:01(10:26/m) 140/148bpm [1461b/mi] 65cal 5.75/8.7mph Add a comment 5mi, 40:04 Run - General Split Summary === 1) 1m - 7:49(7:49/m) 138/147bpm [1080b/mi] 85cal 7.67/8.95mph 2) 1m - 8:03(8:03/m) 155/163bpm [1247b/mi] 104cal 7.46/8.25mph 3) 1m - 8:05(8:05/m) 172/176bpm [1390b/mi] 118cal 7.43/7.99mph 4) 1m - 7:58(7:58/m) 172/176bpm [1369b/mi] 116cal 7.54/8.16mph 5) 1m - 8:08(8:08/m) 169/174bpm [1375b/mi] 114cal 7.37/7.78mph 6) 0m - 1(8:48/m) 160/160bpm [1408b/mi] 6.81/6.97mph Add a comment 5mi, 40:21 Run - General Split Summary === 1) 1m - 8:21(8:21/m) 135/152bpm [1127b/mi] 88cal 7.19/8.5mph 2) 1m - 8:03(8:03/m) 151/167bpm [1215b/mi] 99cal 7.46/7.72mph 3) 1m - 7:29(7:29/m) 168/173bpm [1258b/mi] 108cal 8.01/8.64mph 4) 1m - 7:52(7:52/m) 173/184bpm [1362b/mi] 115cal 7.62/8.22mph 5) 1m - 8:34(8:34/m) 177/186bpm [1516b/mi] 127cal 7.01/8.1mph 6) 0.01m - 2(4:31/m) 172/172bpm [777b/mi] 13.28/7.51mph Add a comment	5mi, 40:13 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 139/150bpm [1209b/mi] 96cal 6.9/8.45mph 2) 1m - 8:02(8:02/m) 158/179bpm [1270b/mi] 107cal 7.47/8.25mph 3) 1m - 8:01(8:01/m) 160/170bpm [1284b/mi] 104cal 7.48/8.52mph 4) 1m - 7:37(7:37/m) 155/161bpm [1180b/mi] 87cal 7.88/8.68mph 5) 1m - 7:47(7:47/m) 156/162bpm [1215b/mi] 90cal 7.7/9.5mph 6) 0.01m - 4(6:22/m) 158/158bpm [1005b/mi] 9.43/9.08mph Add a comment 5mi, 42:32 Run - General Split Summary === 1) 1m - 8:57(8:57/m) 136/146bpm [1217b/mi] 94cal 6.7/7.81mph 2) 1m - 8:22(8:22/m) 158/167bpm [1322b/mi] 111cal 7.17/7.91mph 3) 1m - 8:33(8:33/m) 167/173bpm [1427b/mi] 121cal 7.02/7.87mph 4) 1m - 7:59(7:59/m) 177/188bpm [1412b/mi] 119cal 7.52/8.16mph 5) 1m - 8:30(8:30/m) 165/170bpm [1404b/mi] 114cal 7.05/8.43mph 6) 0.02m - 11(7:56/m) 166/167bpm [1317b/mi] 2cal 7.56/7.45mph Add a comment
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
5mi, 39:13 Run - General Split Summary === 1) 1m - 8:31(8:31/m) 145/161bpm [1235b/mi] 100cal 7.05/8.18mph 2) 1m - 7:41(7:41/m) 162/176bpm [1246b/mi] 104cal 7.8/9.04mph 3) 1m - 7:55(7:55/m) 144/161bpm [1141b/mi] 78cal 7.57/8.52mph 4) 1m - 7:22(7:22/m) 146/158bpm [1076b/mi] 74cal 8.14/8.52mph 5) 1m - 7:43(7:43/m) 156/170bpm [1203b/mi] 92cal 7.78/9.83mph 6) 0m - 1(4:26/m) 165/165bpm [731b/mi] 13.54/8.68mph Add a comment	6.2mi, 55:11 Run - General Split Summary === 1) 1m - 9:07(9:07/m) 132/149bpm [1204b/mi] 93cal 6.58/7.68mph 2) 1m - 9:49(9:49/m) 123/139bpm [1208b/mi] 75cal 6.11/8.22mph 3) 1m - 8:14(8:14/m) 128/136bpm [1053b/mi] 65cal 7.29/7.39mph 4) 1m - 8:38(8:38/m) 130/137bpm [1123b/mi] 68cal 6.95/7.89mph 5) 1m - 8:32(8:32/m) 134/141bpm [1143b/mi] 70cal 7.04/7.72mph 6) 1m - 8:56(8:56/m) 137/146bpm [1224b/mi] 77cal 6.72/7.08mph 7) 0.21m - 1:55(9:13/m) 136/142bpm [1255b/mi] 15cal 6.51/7.08mph Add a comment	-	3.3mi, 30:37 Run - General Split Summary === 1) 1m - 9:08(9:08/m) 140/155bpm [1278b/mi] 103cal 6.57/6.93mph 2) 1m - 9:12(9:12/m) 150/160bpm [1381b/mi] 113cal 6.52/7.1mph 3) 1m - 8:59(8:59/m) 160/171bpm [1438b/mi] 121cal 6.67/7.01mph 4) 0.34m - 3:17(9:47/m) 161/170bpm [1576b/mi] 43cal 6.13/6.49mph Add a comment 3.1mi, 19:58 Run - General Split Summary === 1) 1m - 6:18(6:18/m) 145/160bpm [913b/mi] 76cal 9.52/11.08mph 2) 1m - 6:27(6:27/m) 154/163bpm [993b/mi] 84cal 9.3/9.87mph 3) 1m - 6:34(6:34/m) 146/156bpm [958b/mi] 72cal 9.15/10.14mph 4) 0.13m - 40(5:11/m) 138/142bpm [715b/mi] 5cal 11.58/11.96mph Add a comment 6.5mi, 55:56 Run - General Split Summary === 1) 1m - 8:55(8:55/m) 138/152bpm [1231b/mi] 100cal 6.73/7.41mph 2) 1m - 8:41(8:41/m) 152/161bpm [1320b/mi] 110cal 6.91/7.31mph 3) 1m - 8:50(8:50/m) 158/168bpm [1395b/mi] 117cal 6.79/7.37mph 4) 1m - 8:28(8:28/m) 166/188bpm [1405b/mi] 119cal 7.09/7.72mph 5) 1m - 8:43(8:43/m) 179/186bpm [1560b/mi] 135cal 6.88/7.97mph 6) 1m - 8:16(8:16/m) 175/184bpm [1448b/mi] 124cal 7.25/8.22mph 7) 0.51m - 4:02(7:59/m) 166/182bpm [1327b/mi] 52cal 7.51/8.1mph Add a comment 0.8mi, 6:49 Run - General Split Summary === 1) 0.75m - 6:49(9:06/m) 136/159bpm [1238b/mi] 72cal 6.59/7.87mph Add a comment	5.1mi, 43:51 Run - General Split Summary === 1) 1m - 9:11(9:11/m) 152/164bpm [1396b/mi] 116cal 6.53/8.91mph 2) 1m - 8:31(8:31/m) 151/162bpm [1286b/mi] 103cal 7.04/7.83mph 3) 1m - 8:28(8:28/m) 155/162bpm [1313b/mi] 103cal 7.08/7.87mph 4) 1m - 8:32(8:32/m) 144/159bpm [1228b/mi] 75cal 7.04/8.58mph 5) 1m - 8:41(8:41/m) 139/161bpm [1206b/mi] 65cal 6.91/7.49mph 6) 0.06m - 29(7:24/m) 156/158bpm [1154b/mi] 5cal 8.11/7.83mph Add a comment	11mi, 1:33:02 Run - General Split Summary === 1) 1m - 9:14(9:14/m) 144/154bpm [1330b/mi] 108cal 6.5/7.7mph 2) 1m - 9:04(9:04/m) 158/167bpm [1432b/mi] 122cal 6.62/7.45mph 3) 1m - 8:27(8:27/m) 158/166bpm [1335b/mi] 110cal 7.1/8.2mph 4) 1m - 8:13(8:13/m) 159/167bpm [1307b/mi] 104cal 7.3/8.83mph 5) 1m - 8:19(8:19/m) 159/165bpm [1321b/mi] 104cal 7.22/7.95mph 6) 1m - 7:50(7:50/m) 171/190bpm [1339b/mi] 112cal 7.66/8.1mph 7) 1m - 8:06(8:06/m) 180/188bpm [1458b/mi] 125cal 7.41/7.68mph 8) 1m - 8:08(8:08/m) 159/173bpm [1293b/mi] 83cal 7.38/7.58mph 9) 1m - 8:36(8:36/m) 162/172bpm [1392b/mi] 95cal 6.98/7.89mph 10) 1m - 8:23(8:23/m) 164/181bpm [1374b/mi] 98cal 7.16/7.78mph 11) 1m - 8:34(8:34/m) 161/169bpm [1379b/mi] 82cal 7.01/8.2mph 12) 0.01m - 10(11:30/m) 163/164bpm [1874b/mi] 1cal 5.22/7.37mph Add a comment	7.1mi, 1:03:20 Run - General Split Summary === 1) 1m - 9:31(9:31/m) 136/151bpm [1294b/mi] 102cal 6.31/10.9mph 2) 1m - 9:24(9:24/m) 178/188bpm [1672b/mi] 143cal 6.39/7.31mph 3) 1m - 9:06(9:06/m) 171/183bpm [1556b/mi] 130cal 6.59/8.14mph 4) 1m - 8:23(8:23/m) 164/174bpm [1374b/mi] 107cal 7.16/8.04mph 5) 1m - 8:52(8:52/m) 159/171bpm [1409b/mi] 100cal 6.77/7.66mph 6) 1m - 8:23(8:23/m) 159/170bpm [1333b/mi] 93cal 7.16/10.52mph 7) 1m - 8:50(8:50/m) 177/187bpm [1562b/mi] 130cal 6.8/7.56mph 8) 0.11m - 53(8:24/m) 173/176bpm [1453b/mi] 12cal 7.14/7.68mph Add a comment
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
9.6mi, 1:21:15 Run - General Split Summary === 1) 1m - 8:56(8:56/m) 145/159bpm [1296b/mi] 104cal 6.71/7.83mph 2) 1m - 8:45(8:45/m) 156/163bpm [1366b/mi] 114cal 6.85/8.2mph 3) 1m - 8:01(8:01/m) 158/164bpm [1266b/mi] 102cal 7.49/8.41mph 4) 1m - 7:56(7:56/m) 170/175bpm [1348b/mi] 113cal 7.57/8.35mph 5) 1m - 8:52(8:52/m) 170/178bpm [1507b/mi] 126cal 6.77/7.97mph 6) 1m - 8:22(8:22/m) 165/173bpm [1382b/mi] 106cal 7.16/8.5mph 7) 1m - 8:14(8:14/m) 158/166bpm [1302b/mi] 87cal 7.28/9.02mph 8) 1m - 8:40(8:40/m) 160/164bpm [1387b/mi] 93cal 6.92/7.74mph 9) 1m - 8:02(8:02/m) 156/163bpm [1252b/mi] 77cal 7.48/8.5mph 10) 0.6m - 5:26(9:06/m) 156/161bpm [1419b/mi] 49cal 6.6/9.35mph Add a comment	5mi, 36:51 Run - General Split Summary === 1) 1m - 7:49(7:49/m) 143/151bpm [1118b/mi] 90cal 7.67/9.75mph 2) 1m - 7:07(7:07/m) 156/167bpm [1110b/mi] 93cal 8.44/9.25mph 3) 1m - 7:11(7:11/m) 162/172bpm [1164b/mi] 97cal 8.35/9.93mph 4) 1m - 7:23(7:23/m) 160/166bpm [1180b/mi] 96cal 8.13/8.87mph 5) 1m - 7:10(7:10/m) 165/175bpm [1182b/mi] 98cal 8.37/9.43mph 6) 0.04m - 12(4:46/m) 172/174bpm [821b/mi] 2cal 12.58/8.87mph Add a comment	2.7mi, 13:06 Bike - General Split Summary === 1) 1m - 4:12(4:12/m) 113/137bpm [474b/mi] 30cal 14.29/20.81mph 2) 1m - 4:55(4:55/m) 107/125bpm [526b/mi] 25cal 12.21/19.1mph 3) 0.7m - 3:59(5:40/m) 115/138bpm [652b/mi] 23cal 10.59/16.91mph Add a comment	13.1mi, 1:42:31 Run - General Split Summary === 1) 1m - 9:04(9:04/m) 126/141bpm [1142b/mi] 82cal 6.62/9.54mph 2) 1m - 8:05(8:05/m) 146/157bpm [1181b/mi] 95cal 7.42/7.76mph 3) 1m - 7:55(7:55/m) 139/148bpm [1101b/mi] 76cal 7.57/7.81mph 4) 1m - 8:00(8:00/m) 141/150bpm [1128b/mi] 77cal 7.5/7.83mph 5) 1m - 7:57(7:57/m) 144/152bpm [1145b/mi] 78cal 7.55/8.08mph 6) 1m - 7:58(7:58/m) 167/180bpm [1330b/mi] 113cal 7.53/7.81mph 7) 1m - 8:01(8:01/m) 162/178bpm [1297b/mi] 104cal 7.49/7.74mph 8) 1m - 7:51(7:51/m) 156/173bpm [1225b/mi] 87cal 7.64/8.2mph 9) 1m - 7:52(7:52/m) 163/174bpm [1282b/mi] 100cal 7.63/9.16mph 10) 1m - 6:44(6:44/m) 158/170bpm [1065b/mi] 74cal 8.9/11.33mph 11) 1m - 6:37(6:37/m) 172/180bpm [1137b/mi] 96cal 9.08/9.73mph 12) 1m - 6:36(6:36/m) 177/184bpm [1169b/mi] 100cal 9.09/10.42mph 13) 1m - 8:52(8:52/m) 165/181bpm [1462b/mi] 102cal 6.77/11.4mph 14) 0.11m - 59(8:37/m) 171/176bpm [1473b/mi] 13cal 6.97/6.93mph Add a comment	-	-	-

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