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Kingsholm
M55 West Sussex

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Races
44
Miles
4529
Miles
5
Miles
19790
Miles
1436
WAVA
60.95%
Mile
8:05
5k
24:10
5M
43:01
10k
43:44
10M
1:18:37
Half
1:47:11

About Me
Used to go running all the time r I've taken up squash which I really enjoy (wish I had started playing it when I was younger) But I've missed running so have taken it up again,I get such a buzz out of it . After running I feel sooo strong n fit week after week I run further n further. Hoping to run the New York marathon one day maybe when Im 50yo. Show More...

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Recent Blogs
Hill barn half marathon	Dec 2018
Conquercise	Apr 2017
Training for the mouth to mouth marathon	Oct 2016

My parkrun
Bognor Regis parkrun Remove This

Recent Training
21st Sep	General	5.1mi	22:15
20th Sep	General	3.8mi	17:18
20th Sep	Commuting	4.9mi	24:38
19th Sep	Commuting	3.8mi	16:33
19th Sep	Commuting	5mi	24:06

Planned Races
Portsmouth Coastal 50K	17th Dec

12 Month Benchmarks	Run	Bike
Mile	8:05	2:11
5k	28:06	10:18
5mi	45:51	17:34
10k	57:28	22:13
10mi	1:33:48	39:24
Half	2:06:23	53:52
20mi	3:45:15	1:24:02
Mara	5:00:33	1:56:41

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Best Times
Best WAVA

Dist	Races	1996	1997	1998	1999	2001	2003	2004	2005	2006	2007	2013	2014	2015	2016	2018	2019	2021	2023	PB	WB
1mi	3																		8:05 55.27	8:05 8:05/mi	55.27
5km	1														24:10 59.50					24:10 7:47/mi	59.50
8km	2				42:44 49.05					43:55 49.02										42:44 8:36/mi	49.05
5mi	3			43:01 48.97					55:49 38.53					47:27 48.53						43:01 8:36/mi	48.97
10km	13	43:44 60.37		58:29 45.14	54:34 48.40	53:08 49.85		1:02:46 42.62	55:10 48.72	57:33 46.70	54:07 49.95									43:44 7:02/mi	60.37
14km	1													2:30:28 27.48						2:30:28 17:18/mi	27.48
15km	2	1:06:37 60.95		1:26:03 47.18																1:06:37 7:09/mi	60.95
10mi	4				1:18:37 55.65			1:33:10 47.45				1:32:00 51.17		1:27:59 54.41						1:18:37 7:52/mi	55.65
13mi	4				2:16:57 42.01					2:24:18 40.60			2:14:45 46.24			2:26:00 44.16				2:14:45 10:22/mi	46.24
13.1mi	3		1:47:11 54.09											2:00:26 52.58			2:27:00 44.20			1:47:11 8:11/mi	54.09
22km	1																	2:24:17 48.40		2:24:17 10:33/mi	48.40
26mi	1						4:58:58 40.55													4:58:58 11:30/mi	40.55
26.6mi	1														5:33:20 40.93					5:33:20 12:32/mi	40.93
27mi	1																		5:11:05 47.52	5:11:05 11:31/mi	47.52

Date	Planned Races			Distance
17 Dec	Portsmouth Coastal 50K Confirmed			50km
2023		Result	WAVA	Distance
25 Jun	The South Downs Classic Sportive	3:31:44	0.00	87km
1 May	May Virtual Mile	8:14	54.26	1mi
30 Apr	Three Forts Marathon PB	5:11:05	47.52	27mi
1 Apr	April Virtual Mile PB	8:05	55.27	1mi
1 Feb	February Virtual Mile	8:30	52.14	1mi
2022		Result	WAVA	Distance
4 Dec	Running Grand Prix - Goodwood Motor Circuit (Marathon)		0.00	26.2mi
22 Oct	Beachy Head Marathon	5:21:09	43.96	26.2mi
2021		Result	WAVA	Distance
6 Nov	Maverick South Downs Half PB	2:24:17	48.40	22km
2019		Result	WAVA	Distance
3 Mar	Steyning Stinger Half Marathon SB	2:27:00	44.20	13.1mi
2018		Result	WAVA	Distance
15 Sep	Rewell Wood Running Festival SB	2:26:00	44.16	13mi
2016		Result	WAVA	Distance
28 May	Bognor Regis parkrun PB	24:10	59.50	5km
14 May	Arun River Marathon PB	5:33:20	40.93	26.6mi
2015		Result	WAVA	Distance
18 Oct	Bright10 - Brighton & Hove SB	1:27:59	54.41	10mi
20 Sep	Reigate Half Marathon SB	2:00:26	52.58	13.1mi
19 Apr	Warrior run 14km PB	2:30:28	27.48	14km
1 Jan	Hangover 5 - WSFRL SB	47:27	48.53	5mi
2014		Result	WAVA	Distance
22 Jun	Wiggle South Downs Epic MTB (short distance)	2:31:33	0.00	19mi
3 May	Three forts half marathon PB	2:14:45	46.24	13mi
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:32:00	51.17	10mi
2007		Result	WAVA	Distance
20 May	Bognor 10k Prom road race	55:00	49.46	10km
4 Feb	Chichester 10k Road Race SB	54:07	49.95	10km
2006		Result	WAVA	Distance
29 Oct	Barns Green Half Marathon SB	2:24:18	40.60	13mi
15 Oct	Lancing Eagles Steepdown 8k challenge SB	43:55	49.02	8km
5 Feb	Chichester Priory 10km SB	57:33	46.70	10km
2005		Result	WAVA	Distance
31 Jul	The Jack & Jill challenge SB	55:49	38.53	5mi
8 Jun	Worthing 10km	55:18	48.60	10km
8 May	Horsham Joggers 10K SB	55:10	48.72	10km
2004		Result	WAVA	Distance
3 Oct	Cover's ten mile cross country race SB	1:33:10	47.45	10mi
29 Aug	Arundel Castle 10km SB	1:02:46	42.62	10km
2003		Result	WAVA	Distance
13 Apr	London Marathon PB	4:58:58	40.55	26mi
2001		Result	WAVA	Distance
20 May	Bognor Prom 10k Road Race SB	53:08	49.85	10km
2000		Result	WAVA	Distance
3 Sep	Brighton BUPA Triathlon	16:35 / 26:21 / 12:27	0.00	200metres/10km/2.5km
1999		Result	WAVA	Distance
17 Oct	Cover's Challenge Trophy PB	1:18:37	55.65	10mi
10 Oct	Lancing Eagles Steepdown Challenge PB	42:44	49.05	8km
22 Aug	Midhurst 10k SB	54:34	48.40	10km
28 Feb	Brighton & hove half marathon SB	2:16:57	42.01	13mi
1998		Result	WAVA	Distance
13 Dec	Duck Pond Waddle 15km SB	1:26:03	47.18	15km
6 Sep	Fittleworth Flyers 5 Mile race PB	43:01	48.97	5mi
7 Jun	Glorious Goodwood 10k	1:14:08	35.61	10km
19 Apr	Arundel Park 10k SB	58:29	45.14	10km
1997		Result	WAVA	Distance
23 Mar	Hastings Half marathon 1997 PB	1:47:11	54.09	13.1mi
1996		Result	WAVA	Distance
14 Jul	Eurobell 10k	45:31	58.00	10km
30 Jun	Mid-Summer Shuffle 10km PB	43:44	60.37	10km
4 Apr	15km Chichester Canal fun run PB	1:06:37	60.95	15km
24 Mar	Tortington 10k	44:22	59.50	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	31	14	53	34	50	39	18	31	20	0	0	0	289
2023	0	0	0	0	0.5	0	0.2	0	0	0	0	0	0.6
2023	68	104	65	118	72	52	57	63	30	0	0	0	628
2023	188	169	139	154	188	302	155	263	127	0	0	0	1685
2022	18	11	16	30	16	28	32	48	31	31	15	51	327
2022	0	0	0	0	1.5	0	0.8	0	0.6	0	0	0	2.9
2022	67	79	51	69	50	77	66	94	96	134	108	111	1000
2022	200	229	136	237	207	277	243	222	141	203	191	169	2456
2021	6	11	20	21	19	5	9	15	20	42	11	22	199
2021	0	0	0	0	0	0	1.1	0	0	0.5	0	0	1.5
2021	37	6	5	28	37	56	7	21	31	57	50	58	395
2021	189	171	240	158	129	169	150	231	245	135	278	155	2250
2020	5	2	10	8	33	8	36	16	14	7	32	20	189
2020	49	0	11	6	8	4	0	6	0	5	47	25	161
2020	187	163	114	175	139	170	147	264	247	163	108	143	2021
2019	9	5	6	21	26	11	23	12	11	2	17	9	150
2019	91	54	18	26	0	7	0	46	23	0	0	6	272
2019	166	141	321	213	177	175	287	224	143	178	181	124	2331
2018	0	0	5	0	16	26	13	5	15	6	16	10	113
2018	0	7	8	0	7	0	21	52	43	15	13	9	176
2018	183	164	140	184	205	224	122	147	166	196	110	134	1975
2017	0	2	4	21	13	4	10	0	10	2	13	1	81
2017	43	15	0	23	5	12	0	0	0	0	0	0	98
2017	166	170	235	154	172	172	207	243	141	260	300	113	2332
2016	0	0	15	0	0	0	0	4	0	0	0	5	24
2016	81	85	62	116	76	25	33	17	42	28	35	43	643
2016	0	20	100	134	103	159	164	174	174	140	136	183	1487
2015	0	0	20	7	0	0	12	0	2	0	0	0	41
2015	41	28	26	22	61	43	11	72	37	36	39	45	462
2015	171	55	82	76	147	172	138	109	132	151	129	89	1448
2014	0	0	2	0	0	0	0	0	0	0	0	0	2
2014	15	16	30	31	37	27	16	17	41	45	19	16	311
2014	20	84	97	149	115	143	147	154	112	85	121	131	1357
2013	0	0	0	7	4	2	2	0	0	0	0	0	16
2013	16	27	41	19	35	21	29	36	46	31	5	0	308
2013	0	0	0	0	0	16	69	98	131	135	0	0	449
2012	0	0	0	0	0	0	0	2	3	0	0	0	5
2012	0	0	0	0	0	0	7	11	15	10	11	20	74

Fri 25th Aug Aug 25	Sat 26th Aug Aug 26	Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31
4.5mi, 21:20 Bike - Commuting Split Summary === 1) 4.52mi - 21:20(4:43/mi) 115/129bpm [542b/mi] 179cal 12.72/18.62mph Add a comment 6.5mi, 1:11:22 Run - Steady-State Split Summary === 1) 6.46mi - 1:11:22(11:03/mi) 139/179bpm [1536b/mi] 751cal 5.43/6.93mph Slow run had to walk no niggles Add a comment 5mi, 21:32 Bike - Commuting Split Summary === 1) 5mi - 21:20(4:16/mi) 111/126bpm [474b/mi] 169cal 14.06/17.49mph 2) 0.02mi - 11(9:51/mi) 118/123bpm [1163b/mi] 1cal 6.09/14.34mph Add a comment	4.2mi, 1:28:38 Walk - General Split Summary === 1) 1mi - 21:38(21:38/mi) 97/106bpm [2099b/mi] 96cal 49/56rpm 2.77/4.01mph 2) 1mi - 21:06(21:06/mi) 82/105bpm [1730b/mi] 93cal 48/77rpm 2.84/3.49mph 3) 1mi - 21:30(21:30/mi) 82/100bpm [1764b/mi] 94cal 47/76rpm 2.79/3.49mph 4) 1mi - 20:03(20:03/mi) 83/95bpm [1664b/mi] 92cal 49/56rpm 2.99/3.47mph 5) 0.19mi - 4:21(22:55/mi) 82/89bpm [1880b/mi] 18cal 43/54rpm 2.62/3.15mph Add a comment 4.9mi, 22:39 Bike - Commuting Split Summary === 1) 4.91mi - 22:39(4:37/mi) 107/139bpm [493b/mi] 163cal 13.01/15.72mph Add a comment	24.4mi, 1:57:09 Bike - Road Biking Split Summary === 1) 5mi - 25:39(5:08/mi) 102/130bpm [523b/mi] 163cal 11.69/24.34mph 2) 5mi - 25:23(5:05/mi) 106/135bpm [538b/mi] 151cal 11.82/19.93mph 3) 5mi - 26:09(5:14/mi) 110/136bpm [575b/mi] 155cal 11.47/26.24mph 4) 5mi - 22:37(4:31/mi) 117/134bpm [529b/mi] 167cal 13.26/21.69mph 5) 4.38mi - 17:21(3:58/mi) 126/155bpm [500b/mi] 153cal 15.13/19.06mph Add a comment	5.1mi, 1:47:10 Walk - General Split Summary === 1) 1mi - 20:59(20:59/mi) 78/86bpm [1637b/mi] 89cal 49/54rpm 2.86/3.28mph 2) 1mi - 20:45(20:45/mi) 77/92bpm [1598b/mi] 90cal 49/53rpm 2.89/3.13mph 3) 1mi - 21:35(21:35/mi) 75/88bpm [1619b/mi] 96cal 47/54rpm 2.78/3.4mph 4) 1mi - 21:17(21:17/mi) 72/84bpm [1532b/mi] 92cal 48/66rpm 2.82/3.34mph 5) 1mi - 20:44(20:44/mi) 71/89bpm [1472b/mi] 91cal 48/53rpm 2.89/3.28mph 6) 0.08mi - 1:50(22:20/mi) 53/77bpm [1184b/mi] 7cal 41/52rpm 2.69/3.76mph Add a comment	3.8mi, 17:25 Bike - Commuting Split Summary === 1) 3.81mi - 17:25(4:34/mi) 118/138bpm [539b/mi] 162cal 13.13/17.95mph Add a comment 5.9mi, 1:03:06 Run - Steady-State Split Summary === 1) 5.87mi - 1:03:06(10:45/mi) 142/168bpm [1527b/mi] 680cal 5.58/6.59mph Left knee niggle , ok run Add a comment	3mi, 1:09:22 Walk - General Split Summary === 1) 1mi - 27:55(27:55/mi) 102/142bpm [2848b/mi] 147cal 21/81rpm 2.15/5.01mph 2) 1mi - 24:14(24:14/mi) 98/131bpm [2375b/mi] 125cal 8/77rpm 2.48/5.43mph 3) 1mi - 16:52(16:52/mi) 85/119bpm [1434b/mi] 58cal 10/79rpm 3.56/5.59mph 4) 0.01mi - 20(36:46/mi) 85/91bpm [3126b/mi] 1cal 10/42rpm 1.63/5.36mph Add a comment 3.8mi, 18:02 Bike - Commuting Split Summary === 1) 3.77mi - 18:02(4:47/mi) 114/132bpm [545b/mi] 154cal 12.54/17.37mph Add a comment 4.9mi, 23:01 Bike - Commuting Split Summary === 1) 4.92mi - 23:01(4:40/mi) 110/125bpm [514b/mi] 178cal 12.84/15.76mph Add a comment	3.8mi, 20:13 Bike - Commuting Split Summary === 1) 3.79mi - 20:13(5:20/mi) 109/126bpm [581b/mi] 157cal 11.27/14.69mph Add a comment 5mi, 20:16 Bike - Commuting Split Summary === 1) 4.95mi - 20:16(4:06/mi) 128/147bpm [524b/mi] 213cal 14.65/17.93mph Add a comment
Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7
4.7mi, 21:54 Bike - Commuting Split Summary === 1) 4.7mi - 21:54(4:40/mi) 107/130bpm [499b/mi] 158cal 12.87/21mph Add a comment 3.8mi, 19:14 Bike - Commuting Split Summary === 1) 3.76mi - 19:14(5:07/mi) 102/118bpm [522b/mi] 128cal 11.73/15.22mph Add a comment	5.5mi, 1:58:11 Walk - General Split Summary === 1) 1mi - 21:50(21:50/mi) 96/107bpm [2096b/mi] 92cal 47/96rpm 2.75/3.42mph 2) 1mi - 21:55(21:55/mi) 86/137bpm [1885b/mi] 104cal 47/53rpm 2.74/3.05mph 3) 1mi - 21:25(21:25/mi) 79/95bpm [1692b/mi] 91cal 48/53rpm 2.8/3.23mph 4) 1mi - 21:38(21:38/mi) 77/91bpm [1666b/mi] 92cal 47/52rpm 2.77/3.19mph 5) 1mi - 21:52(21:52/mi) 73/86bpm [1596b/mi] 90cal 47/53rpm 2.74/3.36mph 6) 0.45mi - 9:31(21:23/mi) 78/92bpm [1667b/mi] 40cal 47/52rpm 2.81/3.19mph Add a comment 3.8mi, 16:47 Bike - General Split Summary === 1) 3.76mi - 16:47(4:27/mi) 115/139bpm [513b/mi] 144cal 13.46/16.95mph Add a comment	11.9mi, 2:11:38 Run - Medium Long Run Split Summary === 1) 11.94mi - 2:11:38(11:02/mi) 142/168bpm [1566b/mi] 1395cal 5.44/6.62mph Tough run, had to stop n walk run knee hurting no gels listening to music, the aim was 13 miles but just couldn't get there. Add a comment	3.8mi, 20:08 Bike - Commuting Split Summary === 1) 3.79mi - 20:08(5:18/mi) 117/129bpm [621b/mi] 178cal 11.31/14.71mph Add a comment 4.3mi, 1:30:43 Walk - General Split Summary === 1) 1mi - 20:26(20:26/mi) 95/110bpm [1942b/mi] 94cal 48/68rpm 2.93/3.23mph 2) 1mi - 20:19(20:19/mi) 85/101bpm [1727b/mi] 90cal 48/53rpm 2.95/3.65mph 3) 1mi - 21:15(21:15/mi) 84/102bpm [1785b/mi] 93cal 47/56rpm 2.82/3.44mph 4) 1mi - 21:15(21:15/mi) 89/104bpm [1891b/mi] 91cal 48/61rpm 2.83/3.23mph 5) 0.33mi - 7:28(22:55/mi) 89/105bpm [2039b/mi] 31cal 45/79rpm 2.62/3.19mph Add a comment	3.8mi, 19:46 Bike - Commuting Split Summary === 1) 3.8mi - 19:46(5:12/mi) 110/124bpm [572b/mi] 156cal 11.53/16.01mph Add a comment 4.8mi, 22:50 Bike - Commuting Split Summary === 1) 4.84mi - 22:50(4:43/mi) 102/120bpm [481b/mi] 157cal 12.71/17.09mph Add a comment	3.8mi, 20:16 Bike - Commuting Split Summary === 1) 3.78mi - 20:16(5:22/mi) 106/122bpm [568b/mi] 144cal 11.19/14.36mph Add a comment 5mi, 21:53 Bike - Commuting Split Summary === 1) 5mi - 21:53(4:23/mi) 125/157bpm [547b/mi] 218cal 13.71/16.84mph Add a comment	3.9mi, 21:19 Bike - Commuting Split Summary === 1) 3.93mi - 21:19(5:25/mi) 103/123bpm [559b/mi] 142cal 11.06/15.3mph Add a comment 4.9mi, 22:16 Bike - Commuting Split Summary === 1) 4.85mi - 22:16(4:35/mi) 112/139bpm [514b/mi] 173cal 13.07/16.95mph Add a comment
Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14
4.6mi, 21:57 Bike - Commuting Split Summary === 1) 4.56mi - 21:57(4:49/mi) 118/132bpm [569b/mi] 194cal 12.45/15.82mph Add a comment 5.1mi, Bike - Commuting Add a comment	2mi, 43:00 Walk - General Split Summary === 1) 1mi - 21:38(21:38/mi) 81/120bpm [1752b/mi] 99cal 47/79rpm 2.77/3.42mph 2) 1mi - 21:22(21:24/mi) 80/116bpm [1712b/mi] 95cal 46/79rpm 2.8/3.3mph Add a comment 3.8mi, 17:01 Bike - Commuting Split Summary === 1) 3.78mi - 17:01(4:30/mi) 108/121bpm [486b/mi] 129cal 13.32/17.87mph Add a comment	4.5mi, 19:55 Bike - General Split Summary === 1) 4.53mi - 19:55(4:24/mi) 114/149bpm [501b/mi] 168cal 13.65/20mph Add a comment 1.8mi, 9:01 Bike - General Split Summary === 1) 1.76mi - 9:01(5:07/mi) 111/124bpm [569b/mi] 75cal 11.71/14.15mph Add a comment	3.9mi, 21:11 Bike - Commuting Split Summary === 1) 3.87mi - 21:11(5:28/mi) 110/126bpm [602b/mi] 162cal 10.97/15.72mph Add a comment 4.3mi, 1:31:19 Walk - General Split Summary === 1) 1mi - 20:37(20:37/mi) 89/105bpm [1836b/mi] 89cal 50/54rpm 2.91/3.51mph 2) 1mi - 20:30(20:30/mi) 85/103bpm [1742b/mi] 92cal 48/54rpm 2.93/3.44mph 3) 1mi - 23:45(23:45/mi) 86/132bpm [2043b/mi] 110cal 41/71rpm 2.53/3.55mph 4) 1mi - 20:01(20:01/mi) 93/102bpm [1862b/mi] 90cal 49/55rpm 3/3.3mph 5) 0.3mi - 6:25(21:06/mi) 96/106bpm [2025b/mi] 28cal 45/53rpm 2.85/3.19mph Add a comment	3.9mi, 20:10 Bike - Commuting Split Summary === 1) 3.91mi - 20:10(5:10/mi) 111/130bpm [573b/mi] 161cal 11.63/16.34mph Add a comment 5mi, 29:30 Bike - Commuting Split Summary === 1) 4.97mi - 29:30(5:56/mi) 92/113bpm [545b/mi] 146cal 10.12/12.84mph Add a comment	0.4mi, 6:52 Walk - General Split Summary === 1) 0.36mi - 6:52(19:08/mi) 102/111bpm [1952b/mi] 37cal 48/54rpm 3.13/3.63mph Add a comment 2.1mi, 13:19 Bike - General Split Summary === 1) 2.06mi - 13:19(6:28/mi) 130/170bpm [841b/mi] 137cal 9.27/13.99mph Add a comment 4.4mi, 1:02:28 Run - Steady-State Split Summary === 1) 4.35mi - 1:02:28(14:21/mi) 145/180bpm [2080b/mi] 657cal 4.18/6.18mph Add a comment 4.9mi, 22:43 Bike - Commuting Split Summary === 1) 4.85mi - 22:43(4:41/mi) 108/127bpm [506b/mi] 165cal 12.8/17.85mph Add a comment	3.8mi, 18:50 Bike - Commuting Split Summary === 1) 3.75mi - 18:50(5:01/mi) 117/157bpm [588b/mi] 162cal 11.95/16.01mph Add a comment 1.8mi, 11:33 Bike - General Split Summary === 1) 1.81mi - 11:33(6:23/mi) 113/131bpm [722b/mi] 96cal 9.4/12.46mph Add a comment 0mi, 4 Walk - General Split Summary === 1) 0mi - 4(3:54:34/mi) 101/101bpm [23691b/mi] 0.26/0mph Add a comment
Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21
4.6mi, 22:33 Bike - Commuting Split Summary === 1) 4.61mi - 22:33(4:53/mi) 116/148bpm [567b/mi] 190cal 12.28/16.57mph Add a comment 5.1mi, 22:03 Bike - Commuting Split Summary === 1) 5mi - 21:36(4:19/mi) 129/150bpm [557b/mi] 224cal 13.89/19.62mph 2) 0.1mi - 27(4:30/mi) 129/134bpm [580b/mi] 4cal 13.34/20.66mph Add a comment	3.8mi, 16:52 Bike - Commuting Split Summary === 1) 3.79mi - 16:52(4:27/mi) 114/133bpm [508b/mi] 147cal 13.47/19.7mph Add a comment	13.4mi, 2:26:09 Run - Medium Long Run Split Summary === 1) 13.35mi - 2:26:09(10:57/mi) 146/171bpm [1598b/mi] 1616cal 5.48/6.8mph Add a comment	3.8mi, 17:38 Bike - Commuting Split Summary === 1) 3.8mi - 17:38(4:38/mi) 109/123bpm [506b/mi] 138cal 12.93/18.35mph Add a comment 3.1mi, 1:06:26 Walk - General Split Summary === 1) 1mi - 20:35(20:35/mi) 87/112bpm [1791b/mi] 93cal 50/62rpm 2.91/3.82mph 2) 1mi - 20:48(20:48/mi) 87/104bpm [1809b/mi] 94cal 48/56rpm 2.89/3.88mph 3) 1mi - 21:40(21:40/mi) 95/111bpm [2059b/mi] 92cal 47/56rpm 2.77/3.42mph 4) 0.12mi - 3:23(28:57/mi) 92/97bpm [2663b/mi] 13cal 24/77rpm 2.07/3.05mph Add a comment	3.8mi, 16:33 Bike - Commuting Split Summary === 1) 3.79mi - 16:33(4:22/mi) 123/143bpm [537b/mi] 159cal 13.75/20.08mph Add a comment 5mi, 24:06 Bike - Commuting Split Summary === 1) 5mi - 24:01(4:48/mi) 130/167bpm [624b/mi] 253cal 12.5/20.56mph 2) 0mi - 6(24:12/mi) 149/151bpm [3607b/mi] 1cal 2.48/4.22mph Add a comment	3.8mi, 17:18 Bike - General Split Summary === 1) 3.81mi - 17:18(4:33/mi) 120/138bpm [545b/mi] 161cal 13.2/18.05mph Add a comment 4.9mi, 24:38 Bike - Commuting Split Summary === 1) 4.85mi - 24:38(5:05/mi) 125/142bpm [635b/mi] 235cal 11.82/17.13mph Add a comment	5.1mi, 22:15 Bike - General Split Summary === 1) 5mi - 21:53(4:23/mi) 127/152bpm [556b/mi] 219cal 13.71/16.55mph 2) 0.06mi - 22(6:25/mi) 140/143bpm [899b/mi] 4cal 9.34/13.21mph Add a comment

Kingsholm M55 West Sussex

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Kingsholm
M55 West Sussex