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ChristianPoulton
M55 Kent

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Recent Blogs
Milton Keynes Marathon 2013	May 2013
2012	Jan 2012

Recent Training
30th Jan	General	1.1mi	5:43
30th Jan	Other	0mi	46:24
30th Jan	General	7.1mi	34:34
29th Jan	Medium Long Run	8.8mi	1:16:02
28th Jan	Rest	0mi

Planned Races
Ecotrail 45	18th Mar

12 Month Benchmarks	Run	Bike
Mile	5:22	2:30
5k	18:09	9:33
5mi	29:39	16:35
10k	37:05	22:37
10mi	1:00:50	1:01:11
Half	1:20:27	1:19:26
20mi	2:08:18	0
Mara	2:54:38	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2017	2022
1.5km	2	4:51 5:12/mi	79.59			4:51 79.59
3km	5	10:13 5:29/mi	80.37			10:13 80.13	10:16 80.37
5000m	5	17:35 5:40/mi	82.03			17:35 82.03	18:12 79.84
5mi	4	29:19 5:52/mi	80.15		33:13 70.18	29:19 80.15	29:48 79.48	30:14 78.98
9km	1	34:49 6:14/mi	74.89		34:49 74.89
10km	12	35:44 5:45/mi	83.89	36:30 78.99	36:09 79.75	35:44 82.01	36:40 80.57		36:07 83.89
7.5mi	2	49:21 6:35/mi	71.62		49:21 71.62	1:02:41 56.39
15km	1	1:03:51 6:51/mi	69.39			1:03:51 69.39
10mi	1	59:37 5:58/mi	80.52			59:37 80.52
13.1mi	10	1:18:28 5:59/mi	81.61	1:21:59 76.16	1:20:16 78.44	1:18:43 80.66	1:18:28 81.61
20mi	1	2:02:49 6:08/mi	81.61				2:02:49 81.61
26.2mi	11	2:45:38 6:19/mi	83.55	2:53:49 75.65	2:46:03 79.85	2:49:42 78.79	2:46:27 81.02	2:46:07 81.88	2:45:38 83.55	2:57:57 81.33

Date	Planned Races			Distance
18 Mar	Ecotrail 45 Confirmed			45km
2022		Result	WAVA	Distance
22 Oct	Beachy Head Marathon		0.00	26.2mi
2 Oct	London Marathon SB	2:57:57	81.33	26.2mi
2017		Result	WAVA	Distance
28 Oct	Beachy Head Marathon		0.00	26.2mi
29 May	Vitality London 10,000 SB	36:07	83.89	10km
23 Apr	London Marathon PB	2:45:38	83.55	26.2mi
2016		Result	WAVA	Distance
21 May	Cader Idris Fell Race		0.00	11mi
14 May	Ras Moel Eilio	1:14:09	52.57	8mi
2015		Result	WAVA	Distance
31 May	Eltham Park 5 SB	30:14	78.98	5mi
26 Apr	Hamburg Marathon SB	2:46:07	81.88	26.2mi
2014		Result	WAVA	Distance
19 Oct	Amsterdam Marathon		0.00	26.2mi
5 Oct	Cardiff Half Marathon		0.00	13.1mi
27 Sep	Middlesex 10K Championship		0.00	10km
20 Aug	BMC/Cambridge Harriers Open Meeting		0.00	5000mt
23 Jul	BMC/Cambridge Harriers Open Meeting SB	10:16	80.37	3km
20 Jul	The National Lottery Newham London Anniversary Run SB	29:48	79.48	5mi
13 Jul	Dartford Half Marathon	1:24:16	75.99	13.1mi
25 Jun	BMC/Cambridge Harriers Open Meeting SB	18:12	79.84	5000mt
18 Jun	Kent 10K Championship SB	37:26	78.92	10000mt
31 May	Kent Roadrunner Marathon	2:57:28	75.99	26.2mi
28 May	BMC/Cambridge Harriers Open Meeting SB	10:19	79.98	3000mt
25 May	Vitality London 10,000 SB	36:40	80.57	10km
13 Apr	London Marathon SB	2:46:27	81.02	26.2mi
30 Mar	Paddock Wood Half Marathon	1:19:39	80.40	13.1mi
9 Mar	Finchley 20 PB	2:02:49	81.61	20mi
2 Mar	Reading Half Marathon PB	1:18:28	81.61	13.1mi
2013		Result	WAVA	Distance
16 Nov	London Cross Country Championships		0.00	10km
10 Nov	Athens Classic Marathon SB	2:49:42	78.79	26.2mi
20 Oct	Beat the Hour PB	59:37	80.52	10mi
6 Oct	Bournemouth Marathon	2:50:16	78.53	26.2mi
14 Sep	British Athletics League Qualifier PB	17:35	82.02	5000mt
1 Sep	Southern Counties Vets' League Final PB	4:51	79.59	1.5km
1 Sep	Southern Counties Vets' League Final 3k PB	10:13	80.13	3km
26 Aug	Canterbury Half Marathon	1:22:54	76.59	13.1mi
14 Aug	BMC Regional Race - Eltham PB	4:48	80.42	1500mt
21 Jul	Olympic Park Anniversary Run PB	29:19	80.15	5mi
17 Jul	BMC Regional Race - Eltham PB	10:09	80.65	3000mt
26 Jun	K.C.A.A. 10,000 Championship PB	36:31	80.25	10000mt
9 Jun	Southend Half Marathon SB	1:18:43	80.66	13.1mi
27 May	Vitality London 10,000 PB	35:44	82.01	10km
22 May	BMC Regional Race - Eltham	10:13	80.13	3000mt
6 May	Milton Keynes Marathon	2:50:13	78.56	26.2mi
3 Mar	Greenwich Meridian 10km	38:38	75.85	10km
24 Feb	Tunbridge Wells Half Marathon	1:23:04	76.44	13.1mi
26 Jan	Postponed- Southern Cross Country Championships (Mens) PB	1:03:51	69.39	15km
19 Jan	Box Hill Fell Race SB	1:02:41	56.39	7.5mi
12 Jan	Bexley Parkrun PB	18:51	75.95	5km
5 Jan	Kent Cross Country Championship (Senior Men)	48:23	72.63	12km
1 Jan	Greenwich parkrun	19:16	74.31	5km
2012		Result	WAVA	Distance
29 Dec	Cambridge Harriers 7.5-mile XC Race PB	49:21	71.62	7.5mi
25 Dec	Bexley Parkrun SB	19:20	74.05	5km
15 Dec	Kent Vets Cross Country Championships PB	34:49	74.89	9km
8 Dec	South of England Masters XC M50 & M60	39:24	73.77	10km
24 Nov	South of the Thames SB	33:13	70.18	5mi
11 Nov	Beckenham Charity Trail 10k	38:47	74.94	10km
30 Sep	Berlin Marathon SB	2:46:03	79.85	26.2mi
27 Aug	The Canterbury Half Marathon	1:21:45	77.02	13.1mi
28 Jul	Thunder Run 24hr		0.00	10km
14 Jun	Crisis Square Mile Run	24:10	71.09	6km
10 Jun	Southend Half Marathon SB	1:20:16	78.44	13.1mi
27 May	Vitality London 10,000	36:49	78.95	10km
22 Apr	London Marathon	2:54:36	75.94	26.2mi
4 Mar	Regent's Park 10k Winter Series #6	37:33	77.40	10km
26 Feb	The Lifestyle Renault Tunbridge Wells Half Marathon	1:20:35	78.13	13.1mi
8 Jan	Regent's Park 10k Winter Series #4 SB	36:09	79.75	10km
2011		Result	WAVA	Distance
6 Nov	Regents Park Winter 10k Series SB	36:30	78.99	10km
22 May	Edinburgh Marathon SB	2:53:49	75.65	26.2mi
27 Feb	Tunbridge Wells Half Marathon SB	1:21:59	76.16	13.1mi

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	127	0	0	0	0	0	0	0	0	0	0	0	127
2023	288	0	0	0	0	0	0	0	0	0	0	0	288
2022	0	0	0	0	0	0	0	0	0	0	2	0	2
2022	186	185	161	154	106	119	190	136	140	155	126	114	1772
2022	321	305	275	235	222	195	194	271	260	287	236	193	2995
2021	93	112	149	150	156	133	152	163	137	167	82	145	1640
2021	87	32	63	109	175	143	212	295	292	285	215	248	2154
2020	0	0	0	0	0	0	13	0	0	0	0	0	13
2020	232	162	107	156	217	191	183	164	157	106	6	70	1751
2020	0	0	0	0	29	31	118	153	224	126	142	180	1003
2019	208	220	106	30	96	103	82	129	170	199	157	225	1726
2019	32	24	57	329	84	0	0	0	8	0	0	0	533
2018	188	176	80	127	123	90	100	153	168	107	161	130	1602
2018	0	0	8	0	0	0	0	0	0	0	16	8	32
2017	185	110	239	209	178	153	168	187	202	232	128	103	2094
2017	0	0	0	0	0	38	0	0	0	8	24	8	78
2016	198	119	47	132	191	167	190	182	172	134	72	134	1737
2016	0	0	0	0	0	0	0	0	15	34	0	0	49
2015	191	308	300	255	141	172	148	252	163	135	182	190	2437
2014	297	219	230	145	223	132	244	335	99	142	218	228	2514
2013	147	85	166	188	155	156	229	223	192	185	204	238	2169
2013	0	19	0	0	0	0	0	0	0	0	0	0	19
2012	218	212	121	156	152	220	220	273	257	130	152	194	2305
2012	0	0	0	0	0	38	0	0	0	0	0	0	38
2011	0	0	0	0	0	0	0	0	0	0	12	187	200

Tue 3rd Jan Jan 3	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
0.6mi, 5:52 Run - Easy Abortive Run My lower back was sore and rather than risk an injury I decided to abort this evening’s session Split Summary === 1) 1km - 5:52(5:53/km) 120/135bpm [706b/km] 63cal 10.2/15.28kmph Add a comment 7.8mi, 38:33 Bike - Commuting Split Summary === 1) 5km - 17:44(3:33/km) 94/129bpm [333b/km] 87cal 62/102rpm 16.91/30.87kmph 2) 5km - 13:06(2:37/km) 109/124bpm [286b/km] 88cal 69/101rpm 22.89/32.41kmph 3) 2.48km - 7:43(3:06/km) 120/145bpm [373b/km] 61cal 60/91rpm 19.31/33.52kmph Add a comment 8mi, 37:26 Bike - Commuting Split Summary === 1) 5km - 12:42(2:32/km) 102/122bpm [259b/km] 79cal 63/90rpm 23.61/50.76kmph 2) 5km - 14:22(2:52/km) 112/130bpm [322b/km] 101cal 72/92rpm 20.88/33.49kmph 3) 2.88km - 10:21(3:36/km) 101/121bpm [364b/km] 49cal 64/91rpm 16.66/30.84kmph Add a comment	7.8mi, 41:48 Bike - Commuting Split Summary === 1) 5km - 18:19(3:40/km) 91/120bpm [333b/km] 83cal 68/103rpm 16.38/34.36kmph 2) 5km - 15:26(3:05/km) 107/129bpm [330b/km] 98cal 74/103rpm 19.43/31.54kmph 3) 2.6km - 8:03(3:06/km) 121/150bpm [375b/km] 64cal 65/104rpm 19.37/39.4kmph Add a comment 3.3mi, 32:57 Run - Coaching WE Run Coaching Split Summary === 1) 1km - 6:34(6:34/km) 110/119bpm [721b/km] 59cal 9.15/12.56kmph 2) 1km - 6:16(6:16/km) 113/119bpm [709b/km] 57cal 9.56/10.52kmph 3) 1km - 6:10(6:10/km) 118/125bpm [727b/km] 59cal 9.73/10.55kmph 4) 1km - 6:03(6:03/km) 123/127bpm [745b/km] 63cal 9.91/10.52kmph 5) 1km - 6:35(6:35/km) 120/131bpm [790b/km] 60cal 9.12/10.08kmph 6) 0.24km - 1:19(5:32/km) 120/125bpm [665b/km] 11cal 10.83/8.67kmph Add a comment 1.1mi, 6:06 Bike - Commuting Split Summary === 1) 1.72km - 6:06(3:33/km) 98/117bpm [348b/km] 35cal 53/84rpm 16.9/25.09kmph Add a comment 0mi, 47:12 Cross - Body Pump Split Summary === 1) 0km - 47:12(0/km) 102/157bpm [INFb/km] 267cal Add a comment 7.2mi, 33:01 Bike - Commuting Split Summary === 1) 5km - 13:07(2:37/km) 102/127bpm [268b/km] 82cal 67/115rpm 22.88/50.01kmph 2) 5km - 14:13(2:51/km) 114/138bpm [324b/km] 104cal 76/95rpm 21.1/30.23kmph 3) 1.54km - 5:41(3:42/km) 105/122bpm [388b/km] 29cal 64/103rpm 16.25/43.57kmph Add a comment	1mi, 9:23 Run - Warm Down Jog home Split Summary === 1) 1km - 5:31(5:31/km) 126/143bpm [695b/km] 63cal 10.88/12.53kmph 2) 0.66km - 3:52(5:51/km) 141/146bpm [825b/km] 52cal 10.25/11.96kmph Add a comment 3.1mi, 26:30 Run - Hill Work Hill Reps - 8 x Foyle Road Split Summary === 1) 0.35km - 1:50(5:17/km) 137/147bpm [725b/km] 23cal 11.34/12.5kmph 2) 0.01km - 25(46:02/km) 141/147bpm [6491b/km] 5cal 1.3/12.16kmph 3) 0.34km - 1:23(4:06/km) 139/153bpm [569b/km] 18cal 14.66/17.6kmph 4) 0.39km - 2:30(6:25/km) 145/157bpm [930b/km] 35cal 9.36/14.91kmph 5) 0.35km - 1:24(4:04/km) 139/146bpm [565b/km] 18cal 14.77/16.46kmph 6) 0.37km - 2:22(6:20/km) 137/146bpm [869b/km] 31cal 9.46/15.62kmph 7) 0.34km - 1:23(4:07/km) 144/154bpm [593b/km] 19cal 14.56/17.47kmph 8) 0.38km - 2:19(6:10/km) 143/152bpm [883b/km] 32cal 9.72/15.45kmph 9) 0.34km - 1:23(4:03/km) 142/147bpm [576b/km] 18cal 14.79/17.06kmph 10) 0.38km - 2:28(6:32/km) 134/148bpm [876b/km] 28cal 9.18/15.72kmph 11) 0.34km - 1:22(4:01/km) 136/144bpm [546b/km] 16cal 14.94/17.16kmph 12) 0.37km - 2:17(6:09/km) 140/147bpm [862b/km] 29cal 9.75/15.65kmph 13) 0.34km - 1:23(4:04/km) 140/146bpm [569b/km] 17cal 14.76/17.4kmph 14) 0.38km - 2:26(6:24/km) 134/148bpm [858b/km] 27cal 9.37/15.55kmph 15) 0.34km - 1:21(4:00/km) 139/146bpm [556b/km] 16cal 15/17.5kmph 16) 0.02km - 13(9:25/km) 144/145bpm [1356b/km] 3cal 6.37/16.12kmph Add a comment 1.9mi, 15:04 Run - Warm Up Split Summary === 1) 1km - 4:57(4:57/km) 137/152bpm [679b/km] 63cal 12.11/13kmph 2) 1km - 5:08(5:08/km) 141/155bpm [723b/km] 68cal 11.7/13kmph 3) 0.99km - 4:59(5:03/km) 155/165bpm [782b/km] 74cal 11.89/13.2kmph Add a comment 7.8mi, 42:30 Bike - Commuting Split Summary === 1) 5km - 18:23(3:41/km) 92/111bpm [338b/km] 86cal 61/103rpm 16.32/38.49kmph 2) 5km - 16:28(3:18/km) 101/120bpm [333b/km] 91cal 64/101rpm 18.23/37.52kmph 3) 2.47km - 7:39(3:06/km) 120/146bpm [373b/km] 62cal 61/103rpm 19.32/37.32kmph Add a comment 8.2mi, 36:14 Bike - Commuting Split Summary === 1) 5km - 12:06(2:25/km) 106/128bpm [257b/km] 82cal 65/95rpm 24.78/51.83kmph 2) 5km - 14:09(2:50/km) 115/133bpm [325b/km] 108cal 77/105rpm 21.21/33.69kmph 3) 3.12km - 9:59(3:12/km) 104/119bpm [333b/km] 50cal 63/87rpm 18.74/47.43kmph Add a comment	7.9mi, 39:44 Bike - Commuting Split Summary === 1) 5km - 17:18(3:28/km) 87/115bpm [301b/km] 70cal 70/99rpm 17.33/35.97kmph 2) 5km - 14:19(2:52/km) 109/128bpm [312b/km] 95cal 71/101rpm 20.96/33.56kmph 3) 2.7km - 8:06(3:00/km) 121/150bpm [364b/km] 65cal 65/98rpm 19.97/36.58kmph Add a comment 8.1mi, 38:16 Bike - Commuting Split Summary === 1) 5km - 14:36(2:55/km) 96/119bpm [280b/km] 76cal 63/104rpm 20.54/33.89kmph 2) 5km - 14:00(2:48/km) 110/126bpm [308b/km] 92cal 69/86rpm 21.43/31.98kmph 3) 3.05km - 9:39(3:10/km) 105/126bpm [332b/km] 51cal 66/96rpm 18.95/30.77kmph Add a comment	7.5mi, 52:39 Run - Cross Country Kent Cross Country Championships Blowing a gale made for a difficult race but at least the rain held off and it wasn’t too muddy Split Summary === 1) 1km - 3:55(3:55/km) 144/159bpm [565b/km] 53cal 15.3/17.84kmph 2) 1km - 4:05(4:05/km) 153/159bpm [626b/km] 60cal 14.67/15.02kmph 3) 1km - 4:16(4:16/km) 158/170bpm [674b/km] 64cal 14.07/16.06kmph 4) 1km - 4:21(4:21/km) 172/178bpm [747b/km] 74cal 13.81/15.02kmph 5) 1km - 4:26(4:26/km) 160/174bpm [709b/km] 67cal 13.54/15.12kmph 6) 1km - 4:12(4:12/km) 163/171bpm [685b/km] 65cal 14.27/15.05kmph 7) 1km - 4:45(4:45/km) 163/170bpm [774b/km] 74cal 12.64/15.32kmph 8) 1km - 4:39(4:39/km) 161/168bpm [748b/km] 71cal 12.91/14.88kmph 9) 1km - 4:19(4:19/km) 160/164bpm [690b/km] 65cal 13.91/14.85kmph 10) 1km - 4:25(4:25/km) 159/165bpm [702b/km] 66cal 13.59/15.08kmph 11) 1km - 4:37(4:37/km) 157/163bpm [726b/km] 68cal 12.98/14.71kmph 12) 1km - 4:30(4:30/km) 161/166bpm [724b/km] 68cal 13.33/16.29kmph 13) 0.05km - 9(3:13/km) 161/164bpm [518b/km] 2cal 18.67/17.03kmph Add a comment 0.6mi, 4:47 Run - Warm Up Pre-race warm-up Split Summary === 1) 0.98km - 4:47(4:54/km) 140/151bpm [686b/km] 64cal 12.24/13.6kmph Add a comment	18.7mi, 2:31:00 Run - Long Run Long Slow Run Felt tired after yesterdays XC Split Summary === 1) 1km - 4:53(4:53/km) 119/132bpm [581b/km] 52cal 12.3/14.58kmph 2) 1km - 4:48(4:48/km) 134/140bpm [644b/km] 62cal 12.49/12.8kmph 3) 1km - 4:49(4:49/km) 125/135bpm [602b/km] 52cal 12.47/13.47kmph 4) 1km - 5:39(5:39/km) 126/136bpm [713b/km] 59cal 10.61/12.93kmph 5) 1km - 5:04(5:04/km) 130/136bpm [658b/km] 57cal 11.85/12.33kmph 6) 1km - 5:01(5:01/km) 131/134bpm [658b/km] 56cal 11.95/12.46kmph 7) 1km - 5:12(5:12/km) 130/138bpm [676b/km] 55cal 11.54/12.19kmph 8) 1km - 5:13(5:13/km) 130/143bpm [677b/km] 53cal 11.52/12.33kmph 9) 1km - 5:09(5:09/km) 131/137bpm [674b/km] 53cal 11.65/12.36kmph 10) 1km - 5:04(5:04/km) 134/139bpm [678b/km] 56cal 11.85/13kmph 11) 1km - 5:13(5:13/km) 132/137bpm [689b/km] 52cal 11.5/12.06kmph 12) 1km - 4:45(4:45/km) 133/138bpm [632b/km] 49cal 12.62/13.71kmph 13) 1km - 4:39(4:39/km) 134/139bpm [623b/km] 48cal 12.91/13.17kmph 14) 1km - 4:47(4:47/km) 137/141bpm [656b/km] 54cal 12.53/13.37kmph 15) 1km - 4:48(4:48/km) 137/143bpm [657b/km] 53cal 12.51/13.23kmph 16) 1km - 4:43(4:43/km) 136/142bpm [642b/km] 50cal 12.71/13.47kmph 17) 1km - 4:38(4:38/km) 141/146bpm [654b/km] 56cal 12.93/13.6kmph 18) 1km - 4:58(4:58/km) 139/146bpm [690b/km] 55cal 12.09/12.63kmph 19) 1km - 5:16(5:16/km) 136/143bpm [716b/km] 50cal 11.39/13.27kmph 20) 1km - 4:58(4:58/km) 138/142bpm [686b/km] 53cal 12.06/12.97kmph 21) 1km - 4:48(4:48/km) 138/143bpm [661b/km] 48cal 12.52/13.47kmph 22) 1km - 5:12(5:12/km) 138/143bpm [717b/km] 52cal 11.56/12.36kmph 23) 1km - 4:51(4:51/km) 136/143bpm [659b/km] 38cal 12.39/12.43kmph 24) 1km - 4:43(4:43/km) 137/141bpm [646b/km] 41cal 12.72/13.23kmph 25) 1km - 5:02(5:02/km) 137/141bpm [690b/km] 44cal 11.91/13.1kmph 26) 1km - 5:35(5:35/km) 131/146bpm [732b/km] 37cal 10.73/13.33kmph 27) 1km - 5:52(5:52/km) 134/143bpm [785b/km] 40cal 10.24/12.16kmph 28) 1km - 5:13(5:13/km) 137/146bpm [714b/km] 45cal 11.52/12.5kmph 29) 1km - 4:57(4:57/km) 142/147bpm [704b/km] 55cal 12.11/12.66kmph 30) 1km - 5:09(5:09/km) 140/147bpm [722b/km] 50cal 11.64/13.47kmph 31) 0.01km - 1(2:52/km) 144/144bpm [412b/km] 20.98/13.2kmph Add a comment	7.7mi, 43:29 Bike - Commuting Split Summary === 1) 5km - 19:09(3:50/km) 87/122bpm [333b/km] 76cal 62/107rpm 15.67/34.23kmph 2) 5km - 16:03(3:13/km) 96/125bpm [308b/km] 78cal 70/99rpm 18.68/35.31kmph 3) 2.45km - 8:17(3:23/km) 108/137bpm [365b/km] 51cal 60/87rpm 17.76/33.96kmph Add a comment 1.1mi, 6:28 Bike - Commuting Split Summary === 1) 1.71km - 6:28(3:47/km) 97/115bpm [366b/km] 35cal 56/98rpm 15.88/26.84kmph Add a comment 0mi, 49:50 Cross - Body Pump Split Summary === 1) 0km - 49:50(0/km) 96/132bpm [INFb/km] 241cal Add a comment 7.1mi, 32:04 Bike - Commuting Split Summary === 1) 5km - 12:54(2:35/km) 99/118bpm [255b/km] 73cal 60/87rpm 23.27/46.66kmph 2) 5km - 14:36(2:55/km) 108/122bpm [315b/km] 90cal 73/92rpm 20.54/29.33kmph 3) 1.45km - 4:34(3:09/km) 104/118bpm [328b/km] 23cal 62/154rpm 19.02/27.71kmph Add a comment
Tue 10th Jan Jan 10	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
2.1mi, 18:31 Run - Warm Down Jog home Split Summary === 1) 1km - 6:17(6:17/km) 112/123bpm [704b/km] 61cal 9.54/11.29kmph 2) 1km - 5:31(5:31/km) 126/139bpm [694b/km] 64cal 10.89/11.66kmph 3) 1km - 5:00(5:00/km) 141/148bpm [704b/km] 70cal 12.01/12.6kmph 4) 0.35km - 1:43(4:52/km) 143/146bpm [697b/km] 24cal 12.32/12.36kmph Add a comment 3.7mi, 27:40 Run - Intervals 800 x 2 + 700 x 2 + 600 x 4 off 45s The session was 8 x 800m of 45s but I was struggling tonight so dropped down Split Summary === 1) 0.81km - 2:50(3:30/km) 123/144bpm [431b/km] 30cal 17.12/18.31kmph 2) 0.03km - 44(20:49/km) 137/143bpm [2853b/km] 9cal 2.88/17.3kmph 3) 0.78km - 2:48(3:35/km) 138/144bpm [494b/km] 37cal 16.75/18.37kmph 4) 0.06km - 48(13:53/km) 135/140bpm [1874b/km] 10cal 4.32/16.46kmph 5) 0.73km - 2:32(3:29/km) 136/143bpm [473b/km] 32cal 17.23/18.37kmph 6) 0.11km - 1:00(9:25/km) 135/141bpm [1272b/km] 12cal 6.37/16.53kmph 7) 0.73km - 2:45(3:44/km) 138/142bpm [515b/km] 36cal 16.08/18.31kmph 8) 0.08km - 46(9:12/km) 136/140bpm [1251b/km] 9cal 6.52/8.33kmph 9) 0.61km - 2:13(3:37/km) 139/150bpm [503b/km] 28cal 16.59/17.27kmph 10) 0.03km - 1:59(58:52/km) 122/147bpm [7182b/km] 17cal 1.02/16.39kmph 11) 0.61km - 2:11(3:36/km) 126/138bpm [453b/km] 21cal 16.69/17.8kmph 12) 0.04km - 42(17:17/km) 132/137bpm [2281b/km] 8cal 3.47/16.66kmph 13) 0.61km - 2:12(3:36/km) 138/147bpm [497b/km] 27cal 16.68/17.8kmph 14) 0.03km - 2:02(1:02:56/km) 120/144bpm [7551b/km] 16cal 0.95/16.86kmph 15) 0.61km - 2:10(3:31/km) 131/145bpm [462b/km] 23cal 17.03/18.41kmph Add a comment 0.5mi, 6:07 Run - Strides Split Summary === 1) 0.79km - 6:07(7:46/km) 92/111bpm [715b/km] 31cal 7.72/23.01kmph Add a comment 1.6mi, 12:40 Run - Easy Jog to the track Split Summary === 1) 1km - 4:57(4:57/km) 121/135bpm [599b/km] 53cal 12.11/13.77kmph 2) 1km - 4:49(4:49/km) 132/137bpm [636b/km] 60cal 12.45/13.47kmph 3) 0.58km - 2:54(4:59/km) 135/139bpm [673b/km] 36cal 12.03/12.56kmph Add a comment 7.7mi, 42:16 Bike - Commuting Split Summary === 1) 5km - 16:59(3:24/km) 98/131bpm [333b/km] 94cal 68/102rpm 17.67/38.83kmph 2) 5km - 17:45(3:33/km) 102/125bpm [362b/km] 96cal 67/110rpm 16.9/32.55kmph 3) 2.37km - 7:32(3:10/km) 116/144bpm [368b/km] 53cal 65/97rpm 18.92/32.28kmph Add a comment 8mi, 40:35 Bike - Commuting Split Summary === 1) 5km - 12:21(2:28/km) 103/125bpm [254b/km] 78cal 66/90rpm 24.3/53.34kmph 2) 5km - 18:18(3:40/km) 96/129bpm [351b/km] 85cal 75/103rpm 16.4/35.2kmph 3) 2.86km - 9:56(3:29/km) 102/119bpm [355b/km] 52cal 63/94rpm 17.25/31.14kmph Add a comment	7.9mi, 41:39 Bike - Commuting Split Summary === 1) 5km - 17:50(3:34/km) 92/121bpm [328b/km] 86cal 63/94rpm 16.82/29.49kmph 2) 5km - 15:22(3:04/km) 100/123bpm [307b/km] 82cal 73/98rpm 19.53/31.91kmph 3) 2.67km - 8:27(3:10/km) 112/138bpm [354b/km] 58cal 60/95rpm 18.96/36.78kmph Add a comment 3.1mi, 36:11 Run - Coaching WE Run - Easy run Split Summary === 1) 1km - 7:10(7:10/km) 103/116bpm [738b/km] 55cal 8.37/11.99kmph 2) 1km - 6:56(6:56/km) 103/110bpm [713b/km] 57cal 8.66/9.21kmph 3) 1km - 7:02(7:02/km) 107/114bpm [753b/km] 58cal 8.53/9.37kmph 4) 1km - 7:27(7:27/km) 110/116bpm [819b/km] 62cal 8.06/8.87kmph 5) 1km - 7:23(7:23/km) 108/115bpm [797b/km] 57cal 8.13/9.61kmph 6) 0.04km - 14(5:30/km) 115/117bpm [633b/km] 2cal 10.9/10.35kmph Add a comment 1.1mi, 5:43 Bike - Commuting Split Summary === 1) 1.76km - 5:43(3:16/km) 93/109bpm [303b/km] 29cal 59/80rpm 18.41/35.57kmph Add a comment 0mi, 46:40 Cross - Body Pump Split Summary === 1) 0km - 46:40(0/km) 116/155bpm [INFb/km] 378cal Add a comment 7.1mi, 35:06 Bike - Commuting Split Summary === 1) 5km - 14:18(2:52/km) 96/121bpm [275b/km] 77cal 65/89rpm 20.97/51.53kmph 2) 5km - 15:07(3:01/km) 101/136bpm [305b/km] 86cal 72/102rpm 19.84/33.29kmph 3) 1.47km - 5:40(3:52/km) 93/115bpm [359b/km] 23cal 61/83rpm 15.54/28.52kmph Add a comment	1.9mi, 17:49 Run - Warm Down Jog home Split Summary === 1) 1km - 6:06(6:06/km) 118/131bpm [719b/km] 65cal 9.85/11.49kmph 2) 1km - 5:48(5:48/km) 119/135bpm [691b/km] 59cal 10.34/11.69kmph 3) 1km - 5:11(5:11/km) 131/139bpm [680b/km] 64cal 11.56/12.56kmph 4) 0.13km - 44(5:36/km) 137/140bpm [767b/km] 9cal 10.72/12.09kmph Add a comment 3.2mi, 27:53 Run - Hill Work Thursday hill reps - 6 x Hyde Vale Fairly consistent however I did feel tired and ran slower than I normally would Split Summary === 1) 0.46km - 1:52(4:03/km) 115/130bpm [467b/km] 18cal 14.79/18.37kmph 2) 0.48km - 3:14(6:45/km) 122/133bpm [823b/km] 36cal 8.9/13.71kmph 3) 0.46km - 1:57(4:12/km) 131/140bpm [550b/km] 24cal 14.28/17.54kmph 4) 0.48km - 3:09(6:32/km) 124/140bpm [811b/km] 34cal 9.17/13.87kmph 5) 0.46km - 1:56(4:14/km) 128/138bpm [541b/km] 22cal 14.18/17.5kmph 6) 0.49km - 3:03(6:17/km) 133/141bpm [835b/km] 38cal 9.55/14.01kmph 7) 0.46km - 1:58(4:16/km) 134/142bpm [572b/km] 25cal 14.06/17.5kmph 8) 0.48km - 3:13(6:43/km) 126/141bpm [847b/km] 33cal 8.92/13.84kmph 9) 0.46km - 1:56(4:15/km) 131/139bpm [557b/km] 22cal 14.12/16.96kmph 10) 0.49km - 3:27(7:07/km) 128/139bpm [910b/km] 37cal 8.43/14.31kmph 11) 0.46km - 1:56(4:10/km) 132/146bpm [551b/km] 21cal 14.38/17.47kmph 12) 0.02km - 11(10:44/km) 141/142bpm [1513b/km] 2cal 5.59/14.18kmph Add a comment 1.9mi, 17:34 Run - Warm Up Split Summary === 1) 1km - 5:00(5:00/km) 121/137bpm [605b/km] 56cal 11.99/16.49kmph 2) 1km - 5:26(5:26/km) 113/140bpm [613b/km] 50cal 11.06/12.46kmph 3) 1km - 5:28(5:28/km) 117/129bpm [640b/km] 54cal 10.96/11.82kmph 4) 0.1km - 1:39(17:11/km) 106/118bpm [1822b/km] 11cal 3.49/11.76kmph Add a comment 7.8mi, 41:48 Bike - Commuting Split Summary === 1) 5km - 19:03(3:49/km) 86/117bpm [328b/km] 78cal 62/108rpm 15.75/37.89kmph 2) 5km - 14:25(2:53/km) 98/122bpm [283b/km] 74cal 68/116rpm 20.8/35.31kmph 3) 2.53km - 8:20(3:18/km) 110/140bpm [363b/km] 55cal 60/89rpm 18.19/35.2kmph Add a comment 8mi, 39:35 Bike - Commuting Split Summary === 1) 5km - 13:12(2:38/km) 101/128bpm [267b/km] 81cal 66/101rpm 22.73/46.69kmph 2) 5km - 16:07(3:13/km) 110/126bpm [355b/km] 107cal 69/108rpm 18.62/35.47kmph 3) 2.88km - 10:17(3:34/km) 99/121bpm [354b/km] 49cal 59/99rpm 16.79/35.57kmph Add a comment	0mi, Cross - Rest Add a comment	0mi, Cross - Rest Add a comment	21.9mi, 4:42:57 Run - Run-Walk Winter Tanners 20 Training trail run for the Humanity Direct Amersham Ultra & Paris Ecotrail Jog / walk but still tough going. Split Summary === 1) 1km - 8:07(8:07/km) 108/128bpm [876b/km] 73cal 7.39/14.08kmph 2) 1km - 6:11(6:11/km) 129/140bpm [798b/km] 75cal 9.7/11.62kmph 3) 1km - 6:21(6:21/km) 132/138bpm [837b/km] 78cal 9.46/11.05kmph 4) 1km - 6:35(6:35/km) 131/140bpm [863b/km] 76cal 9.1/11.72kmph 5) 1km - 6:29(6:29/km) 130/141bpm [843b/km] 72cal 9.26/11.42kmph 6) 1km - 10:37(10:37/km) 125/136bpm [1326b/km] 93cal 5.66/8.97kmph 7) 1km - 11:46(11:46/km) 130/167bpm [1530b/km] 113cal 5.1/10.52kmph 8) 1km - 9:44(9:44/km) 127/163bpm [1236b/km] 91cal 6.16/11.72kmph 9) 1km - 7:03(7:03/km) 135/152bpm [953b/km] 76cal 8.5/11.72kmph 10) 1km - 8:59(8:59/km) 118/141bpm [1060b/km] 62cal 6.68/9.77kmph 11) 1km - 6:38(6:38/km) 126/137bpm [836b/km] 53cal 9.04/10.75kmph 12) 1km - 7:31(7:31/km) 130/149bpm [978b/km] 71cal 7.97/10.45kmph 13) 1km - 6:27(6:27/km) 135/146bpm [871b/km] 70cal 9.3/10.81kmph 14) 1km - 9:51(9:51/km) 116/135bpm [1143b/km] 63cal 6.09/9.57kmph 15) 1km - 10:17(10:17/km) 120/154bpm [1233b/km] 80cal 5.84/9.47kmph 16) 1km - 7:29(7:29/km) 129/145bpm [966b/km] 70cal 8.02/10.18kmph 17) 1km - 7:03(7:03/km) 137/148bpm [965b/km] 79cal 8.52/10.78kmph 18) 1km - 6:40(6:40/km) 135/143bpm [900b/km] 67cal 9/9.77kmph 19) 1km - 10:34(10:34/km) 104/137bpm [1099b/km] 72cal 5.68/9.87kmph 20) 1km - 10:02(10:02/km) 109/145bpm [1093b/km] 79cal 5.98/9.07kmph 21) 1km - 9:38(9:38/km) 118/143bpm [1137b/km] 72cal 6.23/9.74kmph 22) 1km - 6:42(6:42/km) 140/151bpm [938b/km] 84cal 8.96/10.98kmph 23) 1km - 7:04(7:04/km) 138/146bpm [974b/km] 84cal 8.5/9.51kmph 24) 1km - 7:55(7:55/km) 129/145bpm [1020b/km] 76cal 7.59/10.25kmph 25) 1km - 8:21(8:21/km) 132/150bpm [1101b/km] 83cal 7.19/9kmph 26) 1km - 9:43(9:43/km) 118/143bpm [1146b/km] 69cal 6.18/8kmph 27) 1km - 11:15(11:15/km) 113/143bpm [1271b/km] 72cal 5.34/9.34kmph 28) 1km - 6:00(6:00/km) 149/158bpm [893b/km] 85cal 10.01/10.58kmph 29) 1km - 6:41(6:41/km) 157/165bpm [1048b/km] 103cal 8.99/10.14kmph 30) 1km - 10:39(10:39/km) 118/156bpm [1256b/km] 78cal 5.64/9.51kmph 31) 1km - 6:54(6:54/km) 153/161bpm [1056b/km] 101cal 8.69/10.25kmph 32) 1km - 6:49(6:49/km) 144/160bpm [981b/km] 81cal 8.81/10.38kmph 33) 1km - 7:31(7:31/km) 146/161bpm [1098b/km] 93cal 7.97/9.51kmph 34) 1km - 7:27(7:27/km) 137/154bpm [1021b/km] 78cal 8.05/9.51kmph 35) 1km - 4:46(4:46/km) 156/169bpm [743b/km] 71cal 12.6/13.74kmph 36) 0.18km - 1:10(6:20/km) 163/169bpm [1034b/km] 18cal 9.46/14.38kmph Add a comment	7.8mi, 45:01 Bike - Commuting Split Summary === 1) 5km - 17:36(3:31/km) 87/113bpm [306b/km] 69cal 65/108rpm 17.04/41.95kmph 2) 5km - 19:24(3:53/km) 88/113bpm [341b/km] 73cal 70/113rpm 15.47/34.5kmph 3) 2.51km - 8:01(3:12/km) 102/133bpm [326b/km] 44cal 64/89rpm 18.77/28.99kmph Add a comment 1mi, 6:57 Bike - Commuting Split Summary === 1) 1.64km - 6:57(4:14/km) 86/102bpm [364b/km] 27cal 53/75rpm 14.16/25.09kmph Add a comment 0mi, 45:57 Cross - Body Pump Split Summary === 1) 0km - 45:57(0/km) 105/141bpm [INFb/km] 269cal Add a comment 7.1mi, 35:29 Bike - Commuting Split Summary === 1) 5km - 13:20(2:40/km) 103/119bpm [275b/km] 81cal 62/89rpm 22.49/45.11kmph 2) 5km - 16:34(3:19/km) 101/122bpm [334b/km] 86cal 67/89rpm 18.12/26.74kmph 3) 1.47km - 5:35(3:48/km) 103/115bpm [392b/km] 27cal 57/71rpm 15.78/24.89kmph Add a comment
Tue 17th Jan Jan 17	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
1.7mi, 14:50 Run - Warm Down Jog home Split Summary === 1) 1km - 5:40(5:40/km) 145/158bpm [821b/km] 76cal 10.6/12.9kmph 2) 1km - 5:13(5:13/km) 157/162bpm [818b/km] 77cal 11.51/11.96kmph 3) 0.76km - 3:58(5:15/km) 156/163bpm [819b/km] 58cal 11.43/11.72kmph Add a comment 4.3mi, 34:32 Run - Intervals 16 x 400m off 45s Very icy and slippery track tonight not helping running on tired legs. My lap times were a bit all over the place. Split Summary === 1) 0.42km - 1:26(3:25/km) 131/152bpm [448b/km] 16cal 17.56/20.19kmph 2) 0.02km - 50(42:32/km) 141/151bpm [5997b/km] 11cal 1.41/17.84kmph 3) 0.41km - 1:24(3:28/km) 135/151bpm [468b/km] 17cal 17.31/19.75kmph 4) 0.04km - 47(21:19/km) 145/153bpm [3090b/km] 10cal 2.82/17.67kmph 5) 0.4km - 1:25(3:32/km) 142/152bpm [502b/km] 18cal 16.97/19.18kmph 6) 0.04km - 46(19:19/km) 143/150bpm [2763b/km] 10cal 3.11/17.77kmph 7) 0.4km - 1:26(3:31/km) 143/154bpm [504b/km] 19cal 17.02/18.95kmph 8) 0.04km - 48(22:10/km) 145/153bpm [3215b/km] 11cal 2.71/17.1kmph 9) 0.39km - 1:26(3:38/km) 145/154bpm [528b/km] 19cal 16.49/19.95kmph 10) 0.04km - 47(20:57/km) 141/155bpm [2954b/km] 10cal 2.86/16.76kmph 11) 0.4km - 1:25(3:34/km) 141/154bpm [503b/km] 18cal 16.82/19.52kmph 12) 0.03km - 46(23:09/km) 147/153bpm [3403b/km] 10cal 2.59/17kmph 13) 0.4km - 1:26(3:36/km) 147/153bpm [529b/km] 20cal 16.66/18.41kmph 14) 0.04km - 43(19:12/km) 153/157bpm [2938b/km] 10cal 3.12/16.53kmph 15) 0.4km - 1:27(3:38/km) 149/157bpm [543b/km] 20cal 16.48/19.01kmph 16) 0.04km - 46(19:51/km) 150/161bpm [2978b/km] 10cal 3.02/16.33kmph 17) 0.4km - 1:26(3:35/km) 150/159bpm [538b/km] 19cal 16.72/17.67kmph 18) 0.04km - 44(17:59/km) 145/156bpm [2607b/km] 10cal 3.34/16.59kmph 19) 0.4km - 1:28(3:38/km) 148/156bpm [538b/km] 20cal 16.51/18.34kmph 20) 0.03km - 46(24:14/km) 144/152bpm [3490b/km] 10cal 2.48/15.85kmph 21) 0.39km - 1:27(3:42/km) 150/160bpm [554b/km] 19cal 16.24/18.71kmph 22) 0.05km - 45(16:48/km) 149/157bpm [2502b/km] 10cal 3.57/16.53kmph 23) 0.4km - 1:28(3:40/km) 151/162bpm [554b/km] 20cal 16.37/16.79kmph 24) 0.04km - 46(18:07/km) 154/161bpm [2791b/km] 10cal 3.31/15.62kmph 25) 0.39km - 1:27(3:41/km) 155/167bpm [572b/km] 20cal 16.27/18.37kmph 26) 0.04km - 45(16:40/km) 155/167bpm [2583b/km] 11cal 3.6/16.59kmph 27) 0.39km - 1:28(3:46/km) 152/163bpm [572b/km] 19cal 15.94/18.37kmph 28) 0.04km - 47(17:32/km) 157/166bpm [2754b/km] 11cal 3.42/15.55kmph 29) 0.4km - 1:27(3:37/km) 152/164bpm [550b/km] 19cal 16.57/17.06kmph 30) 0.04km - 44(18:57/km) 154/166bpm [2918b/km] 10cal 3.17/16.63kmph 31) 0.41km - 1:28(3:34/km) 155/164bpm [554b/km] 21cal 16.79/17.1kmph Add a comment 0.7mi, 8:47 Run - Strides Split Summary === 1) 1km - 8:18(8:18/km) 108/130bpm [897b/km] 61cal 7.23/20.62kmph 2) 0.11km - 28(4:22/km) 109/122bpm [476b/km] 3cal 13.74/21.03kmph Add a comment 1.6mi, 12:17 Run - Easy Jog to the track Split Summary === 1) 1km - 4:48(4:48/km) 129/148bpm [618b/km] 56cal 12.51/13.74kmph 2) 1km - 4:52(4:52/km) 141/151bpm [685b/km] 65cal 12.34/13kmph 3) 0.5km - 2:38(5:17/km) 149/153bpm [787b/km] 37cal 11.37/12.66kmph Add a comment 7.9mi, 39:14 Bike - Commuting Split Summary === 1) 5km - 15:10(3:02/km) 91/114bpm [276b/km] 68cal 68/103rpm 19.77/35.64kmph 2) 5km - 15:58(3:12/km) 101/123bpm [323b/km] 86cal 66/101rpm 18.79/32.89kmph 3) 2.63km - 8:06(3:05/km) 113/141bpm [348b/km] 54cal 61/103rpm 19.48/37.72kmph Add a comment 8mi, 34:59 Bike - Commuting Split Summary === 1) 5km - 12:53(2:35/km) 96/125bpm [248b/km] 68cal 63/90rpm 23.27/53.54kmph 2) 5km - 12:43(2:33/km) 117/128bpm [297b/km] 96cal 70/98rpm 23.6/34.33kmph 3) 2.83km - 9:23(3:19/km) 110/123bpm [365b/km] 53cal 57/83rpm 18.1/36.08kmph Add a comment	7.8mi, 44:20 Bike - Commuting Split Summary === 1) 5km - 18:36(3:43/km) 91/119bpm [339b/km] 82cal 63/105rpm 16.12/33.29kmph 2) 5km - 16:41(3:20/km) 93/124bpm [310b/km] 74cal 67/110rpm 17.98/34.8kmph 3) 2.51km - 9:03(3:37/km) 109/135bpm [393b/km] 56cal 58/83rpm 16.62/31.37kmph Add a comment 3.1mi, 36:42 Run - Coaching WE Run - Easy / Coaching Split Summary === 1) 1km - 7:02(7:02/km) 107/114bpm [752b/km] 56cal 8.54/12.53kmph 2) 1km - 7:17(7:17/km) 107/111bpm [778b/km] 60cal 8.25/9.1kmph 3) 1km - 7:39(7:39/km) 112/116bpm [858b/km] 65cal 7.83/8.56kmph 4) 1km - 7:29(7:29/km) 117/128bpm [876b/km] 66cal 8.02/8.94kmph 5) 1km - 7:09(7:09/km) 114/119bpm [815b/km] 57cal 8.4/9.61kmph 6) 0.02km - 7(4:32/km) 118/119bpm [534b/km] 1cal 13.24/9.61kmph Add a comment 1mi, 5:30 Bike - Commuting Split Summary === 1) 1.61km - 5:30(3:25/km) 101/118bpm [345b/km] 33cal 58/77rpm 17.56/24.22kmph Add a comment 0mi, 45:18 Cross - Body Pump Split Summary === 1) 0km - 45:18(0/km) 108/137bpm [INFb/km] 289cal Add a comment 7.2mi, 31:21 Bike - Commuting Split Summary === 1) 5km - 12:57(2:35/km) 103/128bpm [267b/km] 82cal 61/84rpm 23.16/49.01kmph 2) 5km - 12:57(2:35/km) 116/133bpm [300b/km] 96cal 70/95rpm 23.17/31.17kmph 3) 1.5km - 5:27(3:38/km) 107/122bpm [389b/km] 29cal 62/81rpm 16.5/41.52kmph Add a comment	2.1mi, 25:47 Run - Warm Down Jog home Split Summary === 1) 1km - 5:42(5:42/km) 126/140bpm [718b/km] 65cal 10.53/11.79kmph 2) 0.45km - 2:26(5:25/km) 140/146bpm [759b/km] 32cal 11.07/11.79kmph 3) 0.01km - 37(1:22:08/km) 129/139bpm [10596b/km] 7cal 0.73/11.35kmph 4) 1km - 12:09(12:09/km) 99/133bpm [1203b/km] 74cal 4.94/10.71kmph 5) 0.87km - 4:53(5:37/km) 137/145bpm [769b/km] 62cal 10.7/11.62kmph Add a comment 2.8mi, 24:59 Run - Hill Work Hill Reps - 6 x Morden Hill Thursday hills. Split Summary === 1) 0.31km - 1:13(3:58/km) 107/122bpm [425b/km] 9cal 15.12/18kmph 2) 0.64km - 4:19(6:45/km) 118/128bpm [797b/km] 43cal 8.89/15.42kmph 3) 0.3km - 1:16(4:12/km) 127/139bpm [534b/km] 14cal 14.28/15.65kmph 4) 0.35km - 2:27(7:05/km) 127/139bpm [901b/km] 27cal 8.46/15.25kmph 5) 0.31km - 1:16(4:06/km) 130/143bpm [534b/km] 14cal 14.61/17.4kmph 6) 0.34km - 2:17(6:43/km) 125/140bpm [839b/km] 22cal 8.94/15.35kmph 7) 0.31km - 1:15(4:05/km) 128/139bpm [523b/km] 14cal 14.67/16.76kmph 8) 0.34km - 2:20(6:53/km) 131/144bpm [901b/km] 26cal 8.73/15.25kmph 9) 0.3km - 1:16(4:10/km) 131/143bpm [546b/km] 14cal 14.39/16.16kmph 10) 0.34km - 2:24(6:57/km) 129/142bpm [897b/km] 25cal 8.63/15.32kmph 11) 0.31km - 1:15(4:04/km) 125/132bpm [509b/km] 12cal 14.73/16.33kmph 12) 0.33km - 2:13(6:40/km) 130/137bpm [868b/km] 23cal 8.99/15.08kmph 13) 0.3km - 1:13(4:01/km) 127/138bpm [511b/km] 12cal 14.91/17.64kmph 14) 0.02km - 15(16:12/km) 138/139bpm [2236b/km] 3cal 3.7/15.62kmph Add a comment 2mi, 17:31 Run - Warm Up Pre-session warm-up Split Summary === 1) 1km - 4:51(4:51/km) 116/135bpm [562b/km] 48cal 12.38/16.53kmph 2) 1km - 5:42(5:42/km) 125/142bpm [713b/km] 62cal 10.51/12.93kmph 3) 1km - 5:39(5:39/km) 132/146bpm [746b/km] 66cal 10.62/11.56kmph 4) 0.23km - 1:19(5:37/km) 116/121bpm [651b/km] 10cal 10.68/10.95kmph Add a comment 7.8mi, 45:04 Bike - Commuting Split Summary === 1) 5km - 20:02(4:00/km) 85/128bpm [341b/km] 77cal 62/108rpm 14.97/34.06kmph 2) 5km - 16:14(3:15/km) 98/125bpm [318b/km] 82cal 71/106rpm 18.48/32.89kmph 3) 2.56km - 8:48(3:26/km) 111/141bpm [382b/km] 58cal 62/96rpm 17.45/30.97kmph Add a comment 8mi, 39:06 Bike - Commuting Split Summary === 1) 5km - 14:17(2:51/km) 96/122bpm [274b/km] 75cal 61/88rpm 21.01/47.87kmph 2) 5km - 15:08(3:02/km) 106/130bpm [321b/km] 93cal 69/94rpm 19.83/34.4kmph 3) 2.8km - 9:42(3:28/km) 103/124bpm [357b/km] 47cal 64/89rpm 17.32/36.04kmph Add a comment	7.8mi, 36:37 Bike - Commuting Split Summary === 1) 5km - 15:04(3:01/km) 102/128bpm [307b/km] 90cal 70/105rpm 19.92/38.53kmph 2) 5km - 13:40(2:44/km) 117/134bpm [320b/km] 103cal 72/104rpm 21.95/34.56kmph 3) 2.6km - 7:53(3:02/km) 122/145bpm [369b/km] 61cal 66/89rpm 19.82/32.55kmph Add a comment 8mi, 37:17 Bike - Commuting Split Summary === 1) 5km - 13:45(2:45/km) 95/116bpm [261b/km] 68cal 61/80rpm 21.82/48.2kmph 2) 5km - 13:59(2:48/km) 110/127bpm [307b/km] 93cal 73/93rpm 21.46/29.93kmph 3) 2.87km - 9:33(3:20/km) 104/118bpm [347b/km] 47cal 62/94rpm 18/29.49kmph Add a comment	0.4mi, 3:53 Run - Warm Down Split Summary === 1) 0.58km - 3:53(6:40/km) 149/159bpm [993b/km] 54cal 9.01/12.43kmph Add a comment 7.6mi, 1:05:04 Run - Race Box Hill Fell Race Split Summary === 1) 1km - 5:34(5:34/km) 129/147bpm [718b/km] 66cal 10.78/15.82kmph 2) 1km - 4:54(4:54/km) 144/152bpm [706b/km] 67cal 12.25/14.14kmph 3) 1km - 5:25(5:25/km) 140/147bpm [759b/km] 71cal 11.06/14.31kmph 4) 1km - 7:57(7:57/km) 146/165bpm [1160b/km] 104cal 7.55/14.21kmph 5) 1km - 3:54(3:54/km) 173/187bpm [675b/km] 67cal 15.37/17.6kmph 6) 1km - 4:18(4:18/km) 173/185bpm [745b/km] 73cal 13.94/15.92kmph 7) 1km - 5:06(5:06/km) 163/181bpm [832b/km] 79cal 11.76/15.99kmph 8) 1km - 5:17(5:17/km) 151/169bpm [797b/km] 72cal 11.37/14.11kmph 9) 1km - 5:45(5:45/km) 153/164bpm [879b/km] 80cal 10.45/14.28kmph 10) 1km - 6:22(6:22/km) 150/166bpm [954b/km] 85cal 9.44/12.6kmph 11) 1km - 4:35(4:35/km) 160/168bpm [733b/km] 68cal 13.09/13.64kmph 12) 1km - 4:59(4:59/km) 160/173bpm [796b/km] 72cal 12.05/15.89kmph 13) 0.27km - 59(3:35/km) 165/170bpm [590b/km] 15cal 16.78/17.33kmph Add a comment 1mi, 10:30 Run - Warm Up Pre-race warm-up Split Summary === 1) 1km - 6:07(6:07/km) 121/137bpm [740b/km] 64cal 9.82/14.14kmph 2) 0.68km - 4:23(6:29/km) 132/138bpm [856b/km] 54cal 9.25/11.32kmph Add a comment	3.4mi, 28:46 Run - Recovery Run I was feeling a little stiff after yesterday and I also feel a little bit under the weather so decided on an easy slow recovery run instead of a long run. Split Summary === 1) 1km - 5:18(5:18/km) 123/137bpm [652b/km] 58cal 11.32/14.78kmph 2) 1km - 5:08(5:08/km) 131/140bpm [672b/km] 62cal 11.7/12.33kmph 3) 1km - 5:30(5:30/km) 132/136bpm [726b/km] 66cal 10.9/11.72kmph 4) 1km - 5:18(5:18/km) 131/137bpm [693b/km] 60cal 11.34/11.52kmph 5) 1km - 5:10(5:10/km) 141/148bpm [729b/km] 67cal 11.6/12.09kmph 6) 0.4km - 2:22(5:54/km) 137/143bpm [809b/km] 28cal 10.16/11.42kmph Add a comment	7.9mi, 43:33 Bike - Commuting Split Summary === 1) 5km - 18:00(3:36/km) 91/116bpm [328b/km] 79cal 65/101rpm 16.66/32.38kmph 2) 5km - 16:57(3:23/km) 99/120bpm [336b/km] 85cal 66/101rpm 17.7/32.38kmph 3) 2.64km - 8:35(3:15/km) 109/124bpm [354b/km] 51cal 61/86rpm 18.48/30.27kmph Add a comment 8.1mi, 42:06 Bike - Commuting Split Summary === 1) 5km - 15:13(3:03/km) 90/115bpm [274b/km] 66cal 61/86rpm 19.72/31.81kmph 2) 5km - 15:35(3:07/km) 102/118bpm [318b/km] 85cal 66/97rpm 19.24/33.19kmph 3) 3.02km - 11:18(3:44/km) 97/123bpm [363b/km] 51cal 59/89rpm 16.05/33.32kmph Add a comment
Tue 24th Jan Jan 24	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
7.7mi, 44:57 Bike - Commuting Split Summary === 1) 5km - 20:30(4:06/km) 89/116bpm [365b/km] 87cal 63/106rpm 14.64/35.57kmph 2) 5km - 16:57(3:23/km) 98/121bpm [332b/km] 83cal 64/100rpm 17.7/33.76kmph 3) 2.41km - 7:30(3:07/km) 120/131bpm [373b/km] 59cal 63/85rpm 19.28/30.5kmph Add a comment 2.7mi, 17:35 Bike - Commuting Cycle Fail - flat tyre Split Summary === 1) 4.27km - 17:35(4:07/km) 109/133bpm [449b/km] 124cal 63/92rpm 14.58/52.27kmph Add a comment	7.8mi, 40:49 Bike - Commuting Split Summary === 1) 5km - 17:39(3:32/km) 89/112bpm [314b/km] 75cal 67/101rpm 16.99/30.64kmph 2) 5km - 15:16(3:03/km) 97/122bpm [296b/km] 77cal 66/103rpm 19.65/34.26kmph 3) 2.5km - 7:53(3:10/km) 112/128bpm [354b/km] 50cal 65/97rpm 18.98/32.95kmph Add a comment 8mi, 38:02 Bike - Commuting Split Summary === 1) 5km - 12:40(2:32/km) 104/133bpm [263b/km] 80cal 63/92rpm 23.7/48.94kmph 2) 5km - 16:05(3:13/km) 110/128bpm [354b/km] 102cal 75/105rpm 18.65/34.63kmph 3) 2.92km - 9:17(3:11/km) 105/128bpm [334b/km] 47cal 61/97rpm 18.85/38.93kmph Add a comment	7.7mi, 43:53 Bike - Commuting Split Summary === 1) 5km - 18:40(3:44/km) 96/121bpm [358b/km] 95cal 68/108rpm 16.08/34.23kmph 2) 5km - 17:11(3:26/km) 103/126bpm [354b/km] 98cal 75/109rpm 17.46/33.32kmph 3) 2.41km - 8:03(3:20/km) 118/139bpm [394b/km] 58cal 61/83rpm 17.96/26.13kmph Add a comment 3.1mi, 37:15 Run - Coaching WE Run - Easy / Coaching Split Summary === 1) 1km - 7:27(7:27/km) 101/116bpm [752b/km] 50cal 8.06/10.61kmph 2) 1km - 7:36(7:36/km) 99/108bpm [752b/km] 58cal 7.89/8.7kmph 3) 1km - 7:58(7:58/km) 105/112bpm [836b/km] 63cal 7.53/8.63kmph 4) 1km - 7:32(7:32/km) 110/118bpm [829b/km] 60cal 7.96/8.77kmph 5) 1km - 6:40(6:40/km) 112/122bpm [746b/km] 49cal 9.01/9.81kmph 6) 0.01km - 2(4:00/km) 117/117bpm [468b/km] 15/9.14kmph Add a comment 8mi, 43:34 Bike - Commuting Split Summary === 1) 5km - 13:05(2:37/km) 100/120bpm [262b/km] 75cal 65/86rpm 22.92/45.11kmph 2) 5km - 16:31(3:18/km) 104/131bpm [344b/km] 95cal 73/98rpm 18.15/31.51kmph 3) 2.93km - 13:57(4:46/km) 98/122bpm [466b/km] 63cal 58/86rpm 12.61/30.03kmph Add a comment	7.8mi, 43:27 Bike - Commuting Split Summary === 1) 5km - 19:16(3:51/km) 82/107bpm [316b/km] 66cal 63/100rpm 15.57/32.95kmph 2) 5km - 16:11(3:14/km) 100/119bpm [324b/km] 85cal 68/103rpm 18.54/31.68kmph 3) 2.51km - 8:01(3:11/km) 113/132bpm [360b/km] 52cal 61/91rpm 18.82/29.16kmph Add a comment 8.1mi, 39:49 Bike - Commuting Split Summary === 1) 5km - 13:12(2:38/km) 104/123bpm [275b/km] 84cal 62/86rpm 22.72/31.07kmph 2) 5km - 16:05(3:13/km) 108/127bpm [347b/km] 97cal 72/96rpm 18.66/30.3kmph 3) 3.08km - 10:32(3:25/km) 108/131bpm [370b/km] 60cal 62/92rpm 17.52/29.02kmph Add a comment	0mi, Cross - Rest Add a comment	8.8mi, 1:16:02 Run - Medium Long Run Slow Easy Run - still struggling with a cough Split Summary === 1) 1km - 5:09(5:09/km) 115/127bpm [592b/km] 60cal 317/413W 2) 1km - 5:03(5:03/km) 129/131bpm [652b/km] 64cal 332/358W 3) 1km - 4:52(4:52/km) 124/131bpm [602b/km] 56cal 296/334W 4) 1km - 6:15(6:15/km) 124/137bpm [775b/km] 60cal 292/472W 5) 1km - 5:22(5:22/km) 129/131bpm [693b/km] 66cal 315/394W 6) 1km - 5:14(5:14/km) 131/134bpm [686b/km] 65cal 318/360W 7) 1km - 5:25(5:25/km) 130/133bpm [705b/km] 65cal 320/501W 8) 1km - 5:13(5:13/km) 130/134bpm [678b/km] 61cal 317/558W 9) 1km - 5:23(5:23/km) 130/134bpm [700b/km] 64cal 318/388W 10) 1km - 5:31(5:31/km) 132/136bpm [728b/km] 65cal 309/356W 11) 1km - 6:05(6:05/km) 130/144bpm [791b/km] 68cal 309/462W 12) 1km - 5:34(5:34/km) 141/159bpm [786b/km] 73cal 365/461W 13) 1km - 4:54(4:54/km) 135/138bpm [663b/km] 61cal 334/368W 14) 1km - 4:56(4:56/km) 136/139bpm [671b/km] 64cal 336/384W 15) 0.01km - 2(4:19/km) 139/140bpm [601b/km] 1cal 343/346W 16) 0.19km - 1:02(5:32/km) 139/140bpm [769b/km] 13cal 315/338W Add a comment	1.1mi, 5:43 Bike - General Split Summary === 1) 1.7km - 5:43(3:21/km) 114/130bpm [382b/km] 58cal 66/101rpm Add a comment 0mi, 46:24 Cross - Other Split Summary === 1) 0km - 46:24(0/km) 100/147bpm [INFb/km] 298cal Add a comment 7.1mi, 34:34 Bike - General Split Summary === 1) 5km - 13:59(2:48/km) 99/119bpm [277b/km] 104cal 57/85rpm 2) 5km - 15:17(3:03/km) 113/129bpm [346b/km] 135cal 71/89rpm 3) 1.45km - 5:18(3:39/km) 110/123bpm [402b/km] 40cal 62/86rpm Add a comment

ChristianPoulton M55 Kent

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ChristianPoulton
M55 Kent