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Sarahwelshy
F45

Springbok (69)

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Les Croupiers RC

Races
84
Miles
10311
Miles
107
Miles
5392
Miles
506
WAVA
70.95%
5k
22:02
5M
37:58
10k
46:27
10M
1:17:40
Half
1:40:30
20M
2:51:30
Mara
3:33:00

About Me
In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!). Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan... Show More...

About Me

In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!).

Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan...

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Recent Blogs
Grateful	Dec 2018
Note	Dec 2018
week 1 back in the zone	Mar 2014
Operation: Consistency	Mar 2014
Getting back in the saddle...	Mar 2014

Recent Training
26th May	General	4.3mi	42:24
25th May	General	2.4mi	42:47
24th May	General	2.7mi	15:11
24th May	General	0.6mi	5:45
24th May	General	3.1mi	23:16

Planned Races
CDF Cardiff 10k	3rd Sep
Swansea Bay 10k	17th Sep
Cardiff Half Marathon	1st Oct

12 Month Benchmarks	Run	Bike
Mile	4:52	3:28
5k	22:43	13:47
5mi	36:53	28:02
10k	45:56	1:36:14
10mi	1:17:34	0
Half	1:43:58	0
20mi	2:47:07	0
Mara	3:39:04	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
5km	11	22:02 7:06/mi	70.57		27:56 53.09	24:52 59.81		27:15 55.26	23:34 64.23	23:14 65.52		23:52 64.65	22:02 70.57				22:57 70.31
6400m	2	32:05 8:04/mi	64.11													32:05 64.11
6.9km	2	33:00 7:42/mi	67.88														33:00 67.88
5mi	9	37:58 7:36/mi	66.82			41:59 57.64			41:42 59.54	44:57 55.23	43:19 57.70	37:58 66.82			41:28 62.84	40:13 65.45	39:30 66.64
10km	9	46:27 7:29/mi	70.95		56:26 53.42			54:30 56.33	49:23 62.53			46:47 67.37	46:53 67.75				46:27 70.95
6.4mi	1	54:15 8:29/mi	60.81											54:15 60.81
8mi	7	1:02:54 7:52/mi	67.84				1:08:00 58.02		1:08:23 58.62	1:04:00 63.02	1:06:51 60.75	1:02:54 65.04				1:05:39 64.54	1:03:06 67.84
10mi	6	1:17:40 7:46/mi	69.84							1:28:54 57.43	1:28:52 57.85	1:21:28 63.57		1:19:10 66.52			1:17:40 69.84
13mi	1	1:56:50 9:00/mi	55.21		1:56:50 55.21
13.1mi	23	1:40:30 7:40/mi	68.22	2:15:10 47.81	1:57:54 55.21	1:57:59 55.36	1:55:41 56.69	1:58:07 56.07	1:47:23 62.03	1:45:05 63.79	1:43:54 64.96		1:40:30 68.22	1:44:04 66.46		1:50:49 63.65	1:44:46 68.06
16mi	1	2:31:26 9:28/mi	54.96								2:31:26 54.96
20mi	3	2:51:30 8:35/mi	61.47							2:51:30 60.72	2:56:11 59.51	2:51:53 61.47
26.2mi	9	3:33:00 8:08/mi	66.85			4:11:52 53.54			3:54:56 58.42	3:45:31 61.23	3:51:15 60.13	3:50:47 60.71	3:33:00 66.33				3:40:24 66.85

Date	Planned Races			Distance
1 Oct	Cardiff Half Marathon Confirmed			13.1mi
17 Sep	Swansea Bay 10k Confirmed			10km
3 Sep	CDF Cardiff 10k Confirmed			10km
2023		Result	WAVA	Distance
24 May	SSAFA 5K Series Race 1	23:10	69.65	5km
14 May	Caerphilly 10k	47:56	68.75	10km
30 Apr	Cardiff Race for Victory 5k SB	22:57	70.31	5km
23 Apr	London Marathon SB	3:40:24	66.85	26.2mi
26 Mar	Cardiff Bay Run PB	46:27	70.95	10km
12 Mar	NN CPC Loop Den Haag Half Marathon SB	1:44:46	68.06	13.1mi
25 Feb	118th Welsh Cross Country XC Championships (senior women and masters)	32:43	68.47	6.9km
19 Feb	Cardiff 20-10 (10 Miler) PB	1:17:40	69.84	10mi
11 Feb	Gwent XC League - Senior Women & Masters PB	33:00	67.88	6.9km
15 Jan	Lliswerry 8 SB	1:03:06	67.84	8mi
1 Jan	Old Father Time 5mile SB	39:30	66.64	5mi
2022		Result	WAVA	Distance
25 Nov	Rogue Runs Severn Bridge night race SB	40:13	65.45	5mi
19 Nov	Welsh Inter-Regional Cross Country Championships (women and V65 men)	32:25	63.45	6.4km
15 Oct	Gwent League - Senior Women & Masters PB	32:05	64.11	6400m
2 Oct	Cardiff Half Marathon	1:52:56	62.46	13.1mi
27 Mar	Cardiff Half Marathon SB	1:50:49	63.65	13.1mi
6 Feb	Lliswerry 8 SB	1:05:39	64.54	8mi
2021		Result	WAVA	Distance
26 Nov	Rogue Runs Severn Bridge 5m Night Run SB	41:28	62.84	5mi
2020		Result	WAVA	Distance
15 Nov	Cardiff Bay Run		0.00	10km
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
1 Mar	Admiral City of Newport Half Marathon SB	1:44:04	66.46	13.1mi
2 Feb	Reverse 10 SB	1:19:10	66.52	10mi
19 Jan	CF64 Winter Race PB	54:15	60.81	6.4mi
2019		Result	WAVA	Distance
3 Nov	Richard Burton 10k		0.00	6.2mi
20 Oct	Abingdon Marathon PB	3:33:00	66.33	26.2mi
12 Oct	Cardiff parkrun PB	22:02	70.57	5km
6 Oct	Cardiff Half Marathon PB	1:40:30	68.22	13.1mi
4 Aug	Les Galopades de la Forêt	1:44:55	65.35	13.1mi
27 Jul	Magor 10K SB	46:53	67.75	10km
23 Jun	JCP Swansea Half Marathon	1:47:35	63.73	13.1mi
24 Mar	Cardiff Taff Trail Half Marathon	1:50:00	62.33	13.1mi
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 PB	37:58	66.82	5mi
17 Nov	Elan Valley 10 SB	1:21:28	63.57	10mi
7 Nov	Severn Bridge 5 Night Race	39:06	64.39	5mi
22 Apr	London Marathon SB	3:50:47	60.71	26.2mi
7 Apr	Grangemoor parkrun SB	23:52	64.65	5km
25 Mar	Cardiff Bay Run SB	46:47	67.37	10km
10 Mar	20/20 Fission SB	2:51:53	61.47	20mi
28 Jan	Lliswerry 8 PB	1:02:54	65.04	8mi
21 Jan	Les Croupiers Handicap 10	1:22:13	62.99	10mi
2017		Result	WAVA	Distance
19 Nov	SRR Multi Terrain 10 Mile Race SB	1:28:52	57.85	10mi
28 Oct	Snowdonia Marathon	4:12:05	55.16	26.2mi
1 Oct	Cardiff Half Marathon SB	1:43:54	64.96	13.1mi
2 Sep	Tydfilians Roman Run PB	2:31:26	54.96	16mi
27 Aug	Severn Bridge Half Marathon	1:51:48	60.37	13.1mi
25 Jun	Swansea Half Marathon	1:49:01	61.91	13.1mi
12 May	Sospan charity swim		0.00	1500m
7 May	Porthkerry 5 MT SB	43:19	57.70	5mi
23 Apr	London Marathon SB	3:51:15	60.13	26.2mi
19 Mar	Forest of Dean Spring Half Marathon	1:48:58	61.94	13.1mi
11 Mar	20/20 Fission SB	2:56:11	59.51	20mi
29 Jan	Lliswerry 8 SB	1:06:51	60.75	8mi
2016		Result	WAVA	Distance
20 Nov	Sospan MT 10 SB	1:28:54	57.43	10mi
2 Oct	Cardiff Half Marathon	1:51:41	60.02	13.1mi
20 Jul	SSAFA 5K Series Race 3		0.00	5km
22 Jun	SSAFA 5K Series Race 2		0.00	5km
18 May	SSAFA 5K Series Race 1 SB	23:14	65.52	5km
14 May	Cardiff parkrun	23:15	65.48	5km
8 May	Porthkerry 5 SB	44:57	55.23	5mi
10 Apr	Greater Manchester Marathon SB	3:45:31	61.23	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:47:12	62.53	13.1mi
13 Mar	Gloucester 20 PB	2:51:30	60.72	20mi
6 Mar	Merthyr Half Marathon SB	1:45:05	63.79	13.1mi
31 Jan	Lliswerry 8 SB	1:04:00	63.02	8mi
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile SB	41:42	59.54	5mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men		0.00	10km
7 Nov	Grangemoor Parkrun SB	23:34	64.23	5km
25 Oct	Sanlam Bristol Bath Marathon SB	3:54:56	58.42	26.2mi
11 Oct	Gwent League XC - Senior Women - Bridgend		0.00	6.6km
4 Oct	Cardiff Half Marathon SB	1:47:23	62.03	13.1mi
20 Sep	Swansea Bay 10k SB	49:23	62.53	10km
30 Aug	Severn Bridge Half Marathon	1:56:37	57.12	13.1mi
28 Jun	Torbay Half Marathon		0.00	13.1mi
24 Jun	SSAFA 5K Series Race 2		0.00	5km
24 May	Treforest 10K	54:26	56.73	10km
24 May	Dymock Half Marathon		0.00	13.1mi
20 May	SSAFA 5k series - race 1	25:31	59.32	5km
26 Apr	London Marathon	4:30:55	50.66	26.2mi
25 Jan	Lliswerry 8 SB	1:08:23	58.62	8mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile		0.00	5mi
11 Oct	Cardiff parkrun SB	27:15	55.26	5km
5 Oct	Cardiff Half Marathon SB	1:58:07	56.07	13.1mi
7 Sep	Cardiff 10K SB	54:30	56.33	10km
30 Aug	Cardiff parkrun (Pontcanna)		0.00	5km
24 Aug	Severn Bridge Half Marathon	2:07:38	51.89	13.1mi
24 May	Women's Running 10k	57:07	53.75	10km
2012		Result	WAVA	Distance
4 Mar	Llanelli Waterside Half Marathon SB	1:55:41	56.69	13.1mi
29 Jan	Lliswerry 8 SB	1:08:00	58.02	8mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon SB	4:11:52	53.54	26.2mi
11 Sep	Chippenham Half Marathon		0.00	13.1mi
2 Jul	Cardiff 5K Parkrun SB	24:52	59.81	5km
19 Jun	Torbay Half Marathon SB	1:57:59	55.36	13.1mi
2 Jan	Old Father Time 5 Mile SB	41:59	57.64	5mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:57:54	55.21	13.1mi
17 Oct	Cardiff Half Marathon PB	1:56:50	55.21	12.98mi
26 Sep	Swansea Bay 10k SB	56:26	53.42	10km
24 Jul	Cardiff 5K Parkrun SB	27:56	53.09	5km
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	2:15:10	47.81	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	17	6	2	43	13	0	0	0	0	0	0	0	82
2023	0.6	0	0	0	0.5	0	0	0	0	0	0	0	1.1
2023	130	173	153	124	66	0	0	0	0	0	0	0	647
2023	38	33	74	36	80	0	0	0	0	0	0	0	261
2022	5	0	3	3	16	18	15	17	10	15	13	8	121
2022	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2022	66	100	125	54	81	40	29	59	61	86	85	128	914
2022	21	30	25	55	37	26	27	24	54	72	57	34	463
2021	14	9	8	3	10	2	0	11	17	3	5	12	95
2021	0	0	0	0	6.7	7.6	3.5	0	1.9	0	0	0	19.8
2021	49	62	63	56	58	14	16	26	12	69	90	115	630
2021	12	6	6	9	45	10	57	25	20	30	36	17	275
2020	3	0	10	38	26	32	9	9	0	4	0	14	144
2020	3	3.4	0	0	0	0	0	4	3.6	0	0.9	0	14.9
2020	144	154	130	67	113	129	101	41	61	71	26	101	1139
2020	122	60	83	0	0	24	3	17	15	29	28	23	403
2019	0	4	0	5	0	0	0	6	3	1	0	0	19
2019	5.7	3.7	2.6	1.2	2.6	4.1	1.5	3	2.2	1.6	1	1.8	31.1
2019	17	105	132	100	51	63	119	131	171	94	71	92	1147
2019	141	229	236	288	248	289	110	119	185	99	79	79	2102
2018	0	0	0	0	7.5	8.1	6.7	6.6	0	0.9	0	0.8	30.6
2018	142	150	194	106	0	29	32	28	43	78	96	93	990
2018	96	134	96	23	131	147	218	248	203	210	117	104	1727
2017	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9
2017	20	108	166	140	72	93	125	176	149	98	61	62	1270
2017	0	0	0	0	0	0	0	0	0	0	40	65	104
2016	119	115	106	80	78	63	57	69	79	116	113	71	1065
2016	0	0	0	0	0	0	0	12	0	0	0	0	12
2015	93	93	75	103	105	90	70	133	122	75	33	50	1041
2015	0	0	0	0	0	0	0	22	0	0	0	0	22
2014	0	0	7	0	6	3	46	42	47	29	24	23	227
2012	76	0	0	0	0	0	0	0	0	0	0	0	76
2011	0	0	0	30	0	0	0	0	0	0	0	0	30
2011	0	0	0	0	0	0	0	0.8	1.6	2.1	0	0	4.4
2011	57	49	45	93	83	65	109	146	123	53	43	29	895
2011	0	0	0	10	0	0	12	0	0	0	0	0	22
2010	0	0	0	0	0	0	3	13	0	0	0	0	16
2010	0	0	0	0	0	0	0.5	3.3	0	0	0	0	3.8
2010	0	0	0	0	0	0	13	18	73	84	18	66	270

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
2.3mi, 10:14 Bike - General Split Summary === 1) 2.3mi - 10:14(4:28/mi) 118/145bpm [526b/mi] 92cal Add a comment 2.6mi, 11:48 Bike - General Split Summary === 1) 2.56mi - 11:48(4:36/mi) 125/147bpm [575b/mi] 118cal Add a comment 0.5mi, 18:47 Swim - General Split Summary === 1) 0.06mi - 2:30(40:06/mi) 108/122bpm [4331b/mi] 20cal 21/rpm 2) 0.02mi - 26(27:36/mi) 105/106bpm [2897b/mi] 5cal 26/rpm 3) 0.08mi - 2:41(34:34/mi) 117/130bpm [4045b/mi] 25cal 23/rpm 4) 0.03mi - 58(30:57/mi) 99/108bpm [3065b/mi] 10cal 21/rpm 5) 0.03mi - 1:02(33:04/mi) 118/124bpm [3901b/mi] 10cal 22/rpm 6) 0.02mi - 29(30:57/mi) 84/87bpm [2600b/mi] 5cal 19/rpm 7) 0.02mi - 24(25:25/mi) 95/103bpm [2415b/mi] 5cal 20/rpm 8) 0.02mi - 16(17:25/mi) 94/95bpm [1637b/mi] 8cal 18/rpm 9) 0.06mi - 2:12(35:17/mi) 115/131bpm [4057b/mi] 20cal 22/rpm 10) 0.02mi - 46(48:55/mi) 83/95bpm [4060b/mi] 6cal 17/rpm 11) 0.02mi - 39(41:44/mi) 100/111bpm [4173b/mi] 7cal 23/rpm 12) 0.03mi - 55(29:23/mi) 108/119bpm [3173b/mi] 12cal 14/rpm 13) 0.06mi - 2:47(44:51/mi) 123/149bpm [5517b/mi] 21cal 20/rpm 14) 0mi - 2(0/mi) 90/90bpm [INFb/mi] 15) 0.05mi - 1:37(34:32/mi) 125/143bpm [4318b/mi] 15cal 21/rpm 16) 0.03mi - 1:05(34:40/mi) 134/142bpm [4646b/mi] 10cal 19/rpm 17) 0mi - 1(0/mi) 90/90bpm [INFb/mi] Add a comment	3.3mi, 33:36 Run - General Split Summary === 1) 0.62mi - 6:38(10:41/mi) 120/141bpm [1282b/mi] 68cal 2) 0.62mi - 7:04(11:22/mi) 140/147bpm [1591b/mi] 81cal 3) 0.62mi - 6:30(10:27/mi) 155/163bpm [1621b/mi] 86cal 4) 0.62mi - 5:23(8:40/mi) 157/164bpm [1360b/mi] 71cal 5) 0.62mi - 5:26(8:44/mi) 149/157bpm [1302b/mi] 69cal 6) 0.23mi - 2:35(11:11/mi) 155/160bpm [1733b/mi] 31cal Add a comment	3.5mi, 18:53 Bike - General Split Summary === 1) 3.11mi - 16:06(5:11/mi) 104/128bpm [539b/mi] 108cal 2) 0.41mi - 2:47(6:51/mi) 112/133bpm [767b/mi] 20cal Add a comment 2.1mi, 11:00 Bike - General Split Summary === 1) 2.08mi - 11:00(5:17/mi) 103/119bpm [544b/mi] 73cal Add a comment 3.1mi, 18:25 Bike - General Split Summary === 1) 3.11mi - 18:22(5:55/mi) 108/136bpm [638b/mi] 130cal 2) 0mi - 4(29:23/mi) 116/116bpm [3408b/mi] Add a comment	2.7mi, 13:39 Bike - General Split Summary === 1) 2.71mi - 13:39(5:03/mi) 106/136bpm [535b/mi] 97cal Add a comment 3.4mi, 19:33 Bike - General Split Summary === 1) 3.11mi - 17:39(5:41/mi) 102/118bpm [580b/mi] 111cal 2) 0.31mi - 1:54(6:04/mi) 109/120bpm [661b/mi] 12cal Add a comment	-	3mi, 27:11 Run - General Split Summary === 1) 0.62mi - 5:44(9:14/mi) 140/157bpm [1292b/mi] 69cal 2) 0.62mi - 5:26(8:44/mi) 159/163bpm [1389b/mi] 73cal 3) 0.62mi - 5:39(9:06/mi) 163/166bpm [1484b/mi] 77cal 4) 0.62mi - 5:26(8:45/mi) 165/167bpm [1444b/mi] 73cal 5) 0.56mi - 4:55(8:51/mi) 167/176bpm [1478b/mi] 69cal Add a comment 0.4mi, 5:08 Run - General Split Summary === 1) 0.35mi - 5:08(14:33/mi) 114/140bpm [1658b/mi] 48cal Add a comment	1.7mi, 57:50 Walk - General Split Summary === 1) 0.62mi - 25:19(40:44/mi) 87/118bpm [3544b/mi] 115cal 24/103rpm 2) 0.62mi - 17:02(27:24/mi) 78/99bpm [2137b/mi] 61cal 39/63rpm 3) 0.4mi - 15:30(38:29/mi) 79/96bpm [3040b/mi] 52cal 26/59rpm Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
3.9mi, 40:53 Run - General Split Summary === 1) 0.62mi - 7:22(11:52/mi) 128/145bpm [1518b/mi] 72cal 2) 0.62mi - 6:39(10:42/mi) 147/154bpm [1573b/mi] 82cal 3) 0.62mi - 7:08(11:29/mi) 152/166bpm [1744b/mi] 89cal 4) 0.62mi - 6:02(9:43/mi) 152/167bpm [1478b/mi] 74cal 5) 0.62mi - 5:40(9:07/mi) 147/157bpm [1340b/mi] 69cal 6) 0.62mi - 6:16(10:05/mi) 150/156bpm [1512b/mi] 75cal 7) 0.14mi - 1:46(12:51/mi) 150/152bpm [1927b/mi] 20cal Add a comment	2.9mi, 14:42 Bike - General Split Summary === 1) 2.93mi - 14:42(5:01/mi) 124/155bpm [622b/mi] 142cal Add a comment 3mi, 14:00 Bike - General Split Summary === 1) 2.98mi - 14:00(4:42/mi) 102/118bpm [479b/mi] 88cal Add a comment	6.2mi, 57:54 Run - General Split Summary === 1) 0.62mi - 5:41(9:09/mi) 138/160bpm [1263b/mi] 66cal 2) 0.62mi - 5:41(9:09/mi) 137/144bpm [1254b/mi] 70cal 3) 0.62mi - 6:01(9:41/mi) 146/163bpm [1414b/mi] 75cal 4) 0.62mi - 5:37(9:02/mi) 150/164bpm [1355b/mi] 71cal 5) 0.39mi - 3:40(9:26/mi) 152/155bpm [1435b/mi] 46cal 6) 0.25mi - 2:16(9:01/mi) 164/174bpm [1479b/mi] 31cal 7) 0.38mi - 3:33(9:20/mi) 154/175bpm [1438b/mi] 46cal 8) 0.22mi - 1:47(7:59/mi) 166/175bpm [1324b/mi] 26cal 9) 0.13mi - 1:24(10:38/mi) 164/176bpm [1745b/mi] 19cal 10) 0.12mi - 58(8:16/mi) 160/171bpm [1324b/mi] 14cal 11) 0.36mi - 3:56(11:00/mi) 151/172bpm [1661b/mi] 50cal 12) 0.25mi - 2:14(8:48/mi) 167/177bpm [1468b/mi] 32cal 13) 0.38mi - 3:34(9:19/mi) 156/177bpm [1453b/mi] 46cal 14) 0.22mi - 1:50(8:23/mi) 168/175bpm [1409b/mi] 26cal 15) 0.13mi - 1:27(10:59/mi) 164/176bpm [1801b/mi] 20cal 16) 0.11mi - 1:03(9:22/mi) 158/170bpm [1479b/mi] 14cal 17) 0.62mi - 5:42(9:10/mi) 151/170bpm [1384b/mi] 71cal 18) 0.17mi - 1:31(9:11/mi) 162/167bpm [1488b/mi] 21cal Add a comment 5.9mi, 31:38 Bike - General Split Summary === 1) 3.11mi - 16:45(5:23/mi) 104/129bpm [561b/mi] 111cal 2) 2.76mi - 14:53(5:24/mi) 121/159bpm [653b/mi] 130cal Add a comment	3.5mi, 20:48 Bike - General Split Summary === 1) 3.11mi - 19:48(6:22/mi) 110/138bpm [701b/mi] 148cal 2) 0.4mi - 1:00(2:30/mi) 81/89bpm [203b/mi] 2cal Add a comment 2.9mi, 27:24 Run - General Split Summary === 1) 0.62mi - 6:01(9:42/mi) 129/141bpm [1250b/mi] 70cal 2) 0.62mi - 6:07(9:51/mi) 137/145bpm [1349b/mi] 72cal 3) 0.62mi - 5:36(9:01/mi) 144/146bpm [1298b/mi] 69cal 4) 0.62mi - 6:00(9:40/mi) 144/148bpm [1391b/mi] 64cal 5) 0.41mi - 3:39(8:57/mi) 146/153bpm [1306b/mi] 46cal Add a comment	0mi, 1:03:04 Cross - Yoga Add a comment 8.4mi, 42:28 Bike - General Split Summary === 1) 3.11mi - 13:47(4:26/mi) 113/153bpm [502b/mi] 113cal 2) 3.11mi - 16:59(5:28/mi) 116/155bpm [634b/mi] 134cal 3) 2.21mi - 11:42(5:18/mi) 122/150bpm [647b/mi] 100cal Add a comment 2.2mi, 46:05 Walk - General Split Summary === 1) 0.62mi - 11:39(18:45/mi) 97/114bpm [1819b/mi] 66cal 48/71rpm 2) 0.62mi - 11:04(17:48/mi) 99/112bpm [1762b/mi] 65cal 55/77rpm 3) 0.62mi - 12:00(19:19/mi) 95/106bpm [1835b/mi] 63cal 51/65rpm 4) 0.34mi - 11:22(33:15/mi) 95/117bpm [3158b/mi] 56cal 22/67rpm Add a comment	2.6mi, 16:30 Bike - General Split Summary === 1) 2.58mi - 16:30(6:23/mi) 106/146bpm [677b/mi] 111cal Add a comment 1.5mi, 43:34 Walk - General Split Summary === 1) 0.62mi - 13:18(21:24/mi) 83/100bpm [1777b/mi] 60cal 37/69rpm 2) 0.62mi - 24:56(40:08/mi) 78/111bpm [3131b/mi] 93cal 26/90rpm 3) 0.29mi - 5:20(18:38/mi) 92/112bpm [1714b/mi] 31cal 53/64rpm Add a comment 0mi, 1:00:36 Cross - Pilates Add a comment 2.6mi, 13:21 Bike - General Split Summary === 1) 2.59mi - 13:21(5:09/mi) 129/152bpm [665b/mi] 137cal Add a comment 3.2mi, 42:16 Run - General Split Summary === 1) 0.62mi - 7:44(12:26/mi) 117/126bpm [1455b/mi] 70cal 2) 0.62mi - 8:31(13:42/mi) 118/125bpm [1616b/mi] 69cal 3) 0.62mi - 8:24(13:32/mi) 115/132bpm [1555b/mi] 67cal 4) 0.62mi - 8:27(13:36/mi) 114/129bpm [1550b/mi] 70cal 5) 0.62mi - 8:27(13:36/mi) 119/129bpm [1619b/mi] 67cal 6) 0.06mi - 44(11:52/mi) 128/132bpm [1520b/mi] 6cal Add a comment	0.7mi, 8:02 Run - General Split Summary === 1) 0.62mi - 6:56(11:10/mi) 136/147bpm [1518b/mi] 73cal 2) 0.1mi - 1:05(11:23/mi) 143/144bpm [1628b/mi] 12cal Add a comment 6.2mi, 47:58 Run - General Split Summary === 1) 0.62mi - 4:39(7:28/mi) 160/172bpm [1196b/mi] 67cal 2) 0.62mi - 4:34(7:20/mi) 168/170bpm [1233b/mi] 66cal 3) 0.62mi - 4:43(7:35/mi) 172/175bpm [1305b/mi] 70cal 4) 0.62mi - 4:46(7:41/mi) 171/174bpm [1313b/mi] 70cal 5) 0.62mi - 4:53(7:51/mi) 170/173bpm [1336b/mi] 72cal 6) 0.62mi - 5:11(8:21/mi) 169/172bpm [1411b/mi] 74cal 7) 0.62mi - 5:17(8:30/mi) 170/173bpm [1446b/mi] 77cal 8) 0.62mi - 4:53(7:51/mi) 173/176bpm [1358b/mi] 72cal 9) 0.62mi - 4:43(7:35/mi) 175/179bpm [1327b/mi] 73cal 10) 0.62mi - 4:20(7:01/mi) 181/184bpm [1270b/mi] 70cal Add a comment 0.6mi, 9:23 Run - General Split Summary === 1) 0.59mi - 9:23(15:51/mi) 135/156bpm [2140b/mi] 94cal Add a comment 1.2mi, 13:04 Run - General Split Summary === 1) 0.62mi - 7:22(11:51/mi) 122/149bpm [1447b/mi] 75cal 2) 0.59mi - 5:42(9:38/mi) 145/156bpm [1396b/mi] 70cal Add a comment 0.4mi, 4:28 Run - General Split Summary === 1) 0.38mi - 4:28(11:40/mi) 121/144bpm [1412b/mi] 47cal Add a comment
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
2.9mi, 15:00 Bike - General Split Summary === 1) 2.88mi - 15:00(5:13/mi) 115/143bpm [599b/mi] 120cal Add a comment 3.3mi, 1:07:26 Walk - General Split Summary === 1) 0.62mi - 10:56(17:36/mi) 83/91bpm [1460b/mi] 58cal 55/75rpm 2) 0.62mi - 11:44(18:54/mi) 86/95bpm [1625b/mi] 60cal 53/83rpm 3) 0.62mi - 12:32(20:10/mi) 84/97bpm [1694b/mi] 61cal 52/61rpm 4) 0.62mi - 12:28(20:04/mi) 85/95bpm [1706b/mi] 62cal 50/66rpm 5) 0.62mi - 16:02(25:48/mi) 85/97bpm [2192b/mi] 72cal 41/93rpm 6) 0.24mi - 3:44(15:49/mi) 84/99bpm [1329b/mi] 24cal 58/69rpm Add a comment 3mi, 15:38 Bike - General Split Summary === 1) 3.01mi - 15:38(5:12/mi) 103/122bpm [535b/mi] 95cal Add a comment	3.4mi, 34:12 Run - General Split Summary === 1) 0.62mi - 6:23(10:17/mi) 131/142bpm [1346b/mi] 68cal 2) 0.62mi - 6:37(10:39/mi) 144/148bpm [1533b/mi] 76cal 3) 0.62mi - 6:38(10:40/mi) 156/165bpm [1665b/mi] 85cal 4) 0.62mi - 5:54(9:29/mi) 156/164bpm [1480b/mi] 74cal 5) 0.62mi - 5:41(9:08/mi) 144/152bpm [1316b/mi] 66cal 6) 0.31mi - 3:00(9:32/mi) 154/157bpm [1468b/mi] 36cal Add a comment	0.7mi, 6:32 Run - General Split Summary === 1) 0.62mi - 5:39(9:05/mi) 123/155bpm [1117b/mi] 70cal 2) 0.1mi - 53(8:55/mi) 154/157bpm [1374b/mi] 12cal Add a comment 3.4mi, 29:39 Run - General Split Summary === 1) 0.62mi - 4:41(7:32/mi) 141/172bpm [1061b/mi] 66cal 2) 0.14mi - 59(7:07/mi) 148/170bpm [1054b/mi] 15cal 3) 0.13mi - 1:35(12:17/mi) 150/170bpm [1842b/mi] 19cal 4) 0.51mi - 3:27(6:49/mi) 164/175bpm [1118b/mi] 53cal 5) 0.14mi - 1:41(12:23/mi) 124/174bpm [1536b/mi] 16cal 6) 0.25mi - 1:39(6:30/mi) 165/176bpm [1073b/mi] 26cal 7) 0.13mi - 1:56(14:37/mi) 131/178bpm [1914b/mi] 18cal 8) 0.13mi - 48(6:20/mi) 154/168bpm [976b/mi] 11cal 9) 0.13mi - 1:26(10:50/mi) 160/170bpm [1734b/mi] 18cal 10) 0.13mi - 48(5:57/mi) 160/171bpm [952b/mi] 12cal 11) 0.13mi - 1:49(14:06/mi) 120/172bpm [1693b/mi] 15cal 12) 0.13mi - 46(5:47/mi) 152/170bpm [878b/mi] 10cal 13) 0.13mi - 1:58(15:11/mi) 143/171bpm [2172b/mi] 19cal 14) 0.14mi - 46(5:34/mi) 147/161bpm [818b/mi] 11cal 15) 0.13mi - 1:49(13:29/mi) 147/165bpm [1983b/mi] 20cal 16) 0.13mi - 46(5:59/mi) 140/143bpm [838b/mi] 10cal 17) 0.13mi - 1:55(14:33/mi) 106/160bpm [1542b/mi] 13cal 18) 0.13mi - 45(5:37/mi) 115/149bpm [645b/mi] 13cal 19) 0.01mi - 7(12:06/mi) 168/168bpm [2032b/mi] 2cal Add a comment 1mi, 8:43 Run - General Split Summary === 1) 0.62mi - 5:27(8:46/mi) 108/149bpm [946b/mi] 64cal 2) 0.39mi - 3:17(8:31/mi) 147/150bpm [1251b/mi] 45cal Add a comment 0mi, 11:56 Cross - Strength Add a comment	5.4mi, 47:58 Run - General Split Summary === 1) 0.62mi - 5:58(9:36/mi) 124/143bpm [1190b/mi] 65cal 2) 0.62mi - 5:26(8:45/mi) 145/148bpm [1268b/mi] 69cal 3) 0.62mi - 5:28(8:48/mi) 146/151bpm [1285b/mi] 69cal 4) 0.62mi - 5:27(8:46/mi) 150/157bpm [1315b/mi] 70cal 5) 0.62mi - 5:37(9:02/mi) 148/155bpm [1337b/mi] 69cal 6) 0.62mi - 5:47(9:18/mi) 145/149bpm [1348b/mi] 68cal 7) 0.62mi - 5:30(8:51/mi) 145/149bpm [1284b/mi] 66cal 8) 0.62mi - 5:22(8:38/mi) 148/152bpm [1279b/mi] 67cal 9) 0.38mi - 3:24(8:51/mi) 152/155bpm [1345b/mi] 43cal Add a comment 2.7mi, 16:46 Bike - General Split Summary === 1) 2.69mi - 16:46(6:15/mi) 113/143bpm [705b/mi] 127cal Add a comment 3mi, 17:15 Bike - General Split Summary === 1) 3.02mi - 17:15(5:43/mi) 105/136bpm [600b/mi] 109cal Add a comment	0mi, 58:44 Cross - Yoga Add a comment 2.2mi, 38:31 Walk - General Split Summary === 1) 0.62mi - 11:43(18:51/mi) 88/99bpm [1659b/mi] 64cal 53/90rpm 2) 0.62mi - 10:14(16:28/mi) 97/115bpm [1598b/mi] 64cal 59/63rpm 3) 0.62mi - 10:10(16:21/mi) 96/114bpm [1570b/mi] 61cal 59/63rpm 4) 0.37mi - 6:24(17:31/mi) 95/107bpm [1664b/mi] 37cal 52/68rpm Add a comment	0.2mi, 3:32 Run - General Split Summary === 1) 0.24mi - 3:32(14:34/mi) 123/142bpm [1792b/mi] 34cal Add a comment 3.2mi, 23:44 Run - General Split Summary === 1) 0.62mi - 4:30(7:15/mi) 156/171bpm [1130b/mi] 62cal 2) 0.62mi - 4:36(7:24/mi) 172/175bpm [1272b/mi] 67cal 3) 0.62mi - 4:41(7:33/mi) 174/177bpm [1313b/mi] 69cal 4) 0.62mi - 4:54(7:54/mi) 172/175bpm [1358b/mi] 71cal 5) 0.62mi - 4:43(7:35/mi) 175/177bpm [1328b/mi] 70cal 6) 0.05mi - 20(6:07/mi) 178/179bpm [1090b/mi] 5cal Add a comment 0.8mi, 7:01 Run - General Split Summary === 1) 0.62mi - 5:16(8:29/mi) 141/153bpm [1195b/mi] 64cal 2) 0.22mi - 1:45(7:56/mi) 159/161bpm [1262b/mi] 24cal Add a comment	6.8mi, 1:00:47 Run - General Split Summary === 1) 0.62mi - 6:56(11:09/mi) 131/158bpm [1462b/mi] 76cal 2) 0.62mi - 5:59(9:38/mi) 156/161bpm [1504b/mi] 78cal 3) 0.62mi - 5:20(8:34/mi) 149/163bpm [1277b/mi] 68cal 4) 0.62mi - 4:50(7:47/mi) 145/148bpm [1128b/mi] 60cal 5) 0.62mi - 5:33(8:56/mi) 146/154bpm [1304b/mi] 66cal 6) 0.62mi - 5:19(8:34/mi) 151/158bpm [1294b/mi] 66cal 7) 0.62mi - 5:43(9:12/mi) 154/160bpm [1416b/mi] 73cal 8) 0.62mi - 5:42(9:10/mi) 148/153bpm [1356b/mi] 69cal 9) 0.62mi - 5:06(8:12/mi) 157/163bpm [1287b/mi] 67cal 10) 0.62mi - 5:35(8:59/mi) 158/170bpm [1418b/mi] 70cal 11) 0.53mi - 4:45(8:55/mi) 157/161bpm [1400b/mi] 62cal Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
2.5mi, 14:51 Bike - General Split Summary === 1) 2.47mi - 14:51(6:01/mi) 116/138bpm [698b/mi] 119cal Add a comment 3mi, 16:33 Bike - General Split Summary === 1) 3.02mi - 16:33(5:29/mi) 107/134bpm [586b/mi] 107cal Add a comment	2.7mi, 15:09 Bike - General Split Summary === 1) 2.74mi - 15:09(5:31/mi) 113/150bpm [624b/mi] 117cal Add a comment 1.7mi, 9:48 Bike - General Split Summary === 1) 1.71mi - 9:48(5:43/mi) 78/95bpm [446b/mi] 30cal Add a comment 1.7mi, 10:06 Bike - General Split Summary === 1) 1.72mi - 10:06(5:51/mi) 104/122bpm [609b/mi] 63cal Add a comment 3mi, 15:43 Bike - General Split Summary === 1) 3.02mi - 15:43(5:13/mi) 104/127bpm [542b/mi] 97cal Add a comment	2.7mi, 15:11 Bike - General Split Summary === 1) 2.72mi - 15:11(5:35/mi) 126/148bpm [704b/mi] 145cal Add a comment 0.6mi, 5:45 Run - General Split Summary === 1) 0.59mi - 5:45(9:44/mi) 145/153bpm [1412b/mi] 70cal Add a comment 3.1mi, 23:16 Run - General Split Summary === 1) 0.62mi - 4:33(7:19/mi) 157/170bpm [1148b/mi] 61cal 2) 0.62mi - 4:45(7:39/mi) 172/174bpm [1317b/mi] 69cal 3) 0.62mi - 4:56(7:57/mi) 173/176bpm [1375b/mi] 70cal 4) 0.62mi - 4:38(7:27/mi) 173/175bpm [1290b/mi] 68cal 5) 0.6mi - 4:23(7:19/mi) 175/178bpm [1280b/mi] 65cal Add a comment 0.4mi, 3:52 Run - General Split Summary === 1) 0.38mi - 3:52(10:11/mi) 132/151bpm [1345b/mi] 40cal Add a comment 1.3mi, 11:28 Run - General Split Summary === 1) 0.62mi - 5:47(9:19/mi) 130/152bpm [1211b/mi] 65cal 2) 0.62mi - 5:36(9:01/mi) 148/154bpm [1336b/mi] 71cal 3) 0.01mi - 5(7:33/mi) 142/143bpm [1072b/mi] 1cal Add a comment 2.8mi, 13:15 Bike - General Split Summary === 1) 2.76mi - 13:15(4:48/mi) 125/147bpm [600b/mi] 128cal Add a comment	2.4mi, 42:47 Walk - General Split Summary === 1) 0.62mi - 10:27(16:50/mi) 96/117bpm [1615b/mi] 64cal 53/87rpm 2) 0.62mi - 11:24(18:22/mi) 91/101bpm [1671b/mi] 64cal 51/68rpm 3) 0.62mi - 11:40(18:46/mi) 88/105bpm [1652b/mi] 64cal 51/63rpm 4) 0.48mi - 9:15(19:10/mi) 96/109bpm [1840b/mi] 56cal 46/73rpm Add a comment	4.3mi, 42:24 Run - General Split Summary === 1) 0.62mi - 6:04(9:46/mi) 122/142bpm [1192b/mi] 66cal 2) 0.62mi - 6:50(10:59/mi) 125/137bpm [1374b/mi] 68cal 3) 0.62mi - 6:10(9:56/mi) 135/140bpm [1341b/mi] 70cal 4) 0.62mi - 6:17(10:06/mi) 135/143bpm [1364b/mi] 68cal 5) 0.62mi - 5:54(9:30/mi) 137/141bpm [1301b/mi] 63cal 6) 0.62mi - 5:57(9:35/mi) 140/148bpm [1341b/mi] 70cal 7) 0.54mi - 5:12(9:36/mi) 140/145bpm [1345b/mi] 61cal Add a comment	-	-

Sarahwelshy F45

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