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BigEvilC M55

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Races
117
Miles
28613
Miles
0
Miles
3308
Miles
37
WAVA
75.21%
100m
15
Mile
5:44
5k
19:55
5M
33:59
10k
40:47
10M
1:09:09
Half
1:29:12
Mara
3:15:57

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Recent Training
9th Aug	Tempo	6.4mi	53:16
8th Aug	Commuting	7.2mi	35:54
8th Aug	Commuting	7.3mi	34:13
7th Aug	General	6.2mi	55:37
6th Aug	Warm Down	1.9mi	16:21

12 Month Benchmarks	Run	Bike
Mile	6:34	3:00
5k	21:16	10:54
5mi	37:32	19:34
10k	47:30	24:44
10mi	1:22:40	1:22:24

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2022 Targets	Set your targets
Bike 1000 Run 1500

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Buddies (4)

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
100m	1	15 4:02/mi	70.26			15 70.26
1mi	1	5:44 5:44/mi	70.57			5:44 70.57
5km	45	19:55 6:25/mi	75.21		20:39 67.82	20:22 68.99	21:44 65.39	21:14 67.42	20:50 69.23	20:32 70.77			21:16 69.90	19:55 75.21	19:56 75.17	20:16 75.08	20:37 74.39	21:05 73.32	21:08 73.73	21:22 73.52
5.6km	3	23:23 6:43/mi	72.31											23:50 70.40	23:23 72.31		24:01 71.52
3.5mi	6	22:46 6:30/mi	70.54			22:46 69.81		24:10 66.74	24:34 66.14	24:13 67.60			24:39 67.94			24:18 70.54
5mi	3	33:59 6:48/mi	68.06		34:54 65.25	34:17 66.94	33:59 68.06
10km	19	40:47 6:34/mi	71.09	49:15 57.16	42:35 66.62	40:47 70.12	42:57 67.12	42:23 68.58		46:24 63.67	45:19 65.74	46:33 64.54		42:59 71.09
11km	1	49:01 7:10/mi	63.67		49:01 63.67
10mi	6	1:09:09 6:55/mi	71.63		1:09:16 67.06	1:09:09 67.18	1:11:53 65.68	1:09:55 68.09							1:10:34 71.63
13.1mi	23	1:29:12 6:49/mi	73.31		1:34:38 64.90	1:29:12 69.41	1:31:41 68.11	1:31:07 69.10	1:38:20 64.57	1:37:19 65.80		1:46:03 61.44		1:30:26 73.31	1:31:20 73.24		1:35:34 71.27
26.2mi	9	3:15:57 7:29/mi	71.89		3:53:18 55.44	3:20:21 65.09	3:28:42 63.01	3:22:31 65.47	4:02:21 55.17					3:26:49 67.51	3:15:57 71.89		3:23:58 70.32

2022		Result	WAVA	Distance
5 Mar	Sutcliffe parkrun	21:31	73.01	5km
26 Feb	Sutcliffe parkrun SB	21:22	73.52	5km
19 Feb	Sutcliffe parkrun	21:57	71.57	5km
5 Feb	Sutcliffe parkrun	21:49	71.42	5km
2021		Result	WAVA	Distance
23 Oct	Hilly Fields parkrun	21:53	71.21	5km
31 Jul	Southwark parkrun SB	21:08	73.73	5km
2020		Result	WAVA	Distance
15 Feb	Southwark parkrun SB	21:05	73.32	5km
8 Feb	Margate parkrun	21:36	71.00	5km
1 Feb	Southwark parkrun	21:21	71.83	5km
2019		Result	WAVA	Distance
17 Aug	Crosby Parkrun	23:11	66.15	5km
3 Jul	J.P. Morgan Corporate Challenge SB	24:01	71.52	5.6km
8 Jun	Crosby parkrun	22:54	66.97	5km
4 May	Southwark parkrun	21:07	72.62	5km
14 Apr	Brighton Marathon SB	3:23:58	70.32	26.2mi
10 Mar	The Big Half SB	1:35:34	71.27	13.1mi
16 Feb	Southwark parkrun SB	20:37	74.39	5km
19 Jan	Southwark parkrun	21:49	69.74	5km
2018		Result	WAVA	Distance
4 Jul	JP Morgan Corporate Challenge SB	24:18	70.54	3.5mi
17 Feb	Southwark parkrun SB	20:16	75.08	5km
2017		Result	WAVA	Distance
5 Jul	JP Morgan Corporate Challenge PB	23:23	72.31	5.6km
4 Jun	London 10 Mile SB	1:10:34	71.63	10mi
29 Apr	Southwark parkrun	20:05	75.17	5km
9 Apr	Brighton Marathon PB	3:15:57	71.89	26.2mi
25 Feb	Lee Valley VeloPark half SB	1:31:20	73.24	13.1mi
11 Feb	Southwark parkrun SB	19:56	75.15	5km
14 Jan	Southwark parkrun	19:59	74.96	5km
2016		Result	WAVA	Distance
9 Oct	Royal Parks Half Marathon SB	1:30:26	73.31	13.1mi
1 Oct	Southwark parkrun PB	19:55	75.21	5km
20 Jul	JP Morgan Corporate Challenge SB	23:50	70.40	5.6km
14 May	Southwark Park 10k SB	42:59	71.09	10km
7 May	Southwark parkrun	20:22	73.55	5km
17 Apr	Brighton Marathon SB	3:26:49	67.51	26.2mi
28 Feb	Innovation sports victoria park half marathon	1:35:30	69.42	13.1mi
2015		Result	WAVA	Distance
25 Jul	Southwark parkrun SB	21:16	69.90	5km
8 Jul	JP Morgan Corporate Challenge SB	24:39	67.94	3.5mi
27 Jun	Southwark parkrun	21:47	68.24	5km
6 Jun	Hilly Fields parkrun	22:35	65.82	5km
30 May	Hilly Fields parkrun	22:41	65.53	5km
23 May	Hilly Fields parkrun	23:14	63.98	5km
25 Apr	Hilly Fields Park run	24:05	61.72	5km
2014		Result	WAVA	Distance
22 Jun	Run Hackney Half Marathon SB	1:46:03	61.44	13.1mi
18 May	Hornsey YMCA Crouch End 10k SB	46:33	64.54	10km
2013		Result	WAVA	Distance
27 May	Vitality London 10,000 SB	45:19	65.74	10km
2012		Result	WAVA	Distance
11 Jul	JP Morgan Corporate Challenge SB	24:13	67.60	3.5mi
27 May	Vitality London 10,000 SB	46:24	63.67	10km
5 May	Highbury Fields Park Run SB	20:32	70.77	5km
19 Feb	Wokingham Half Marathon SB	1:37:19	65.80	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon SB	4:02:21	55.17	26.2mi
6 Jul	JP Morgan Corporate Challenge SB	24:34	66.14	3.5mi
28 May	Hackney Marshes parkrun	21:32	66.98	5km
8 May	Richmond Half Marathon SB	1:38:20	64.57	13.1mi
20 Mar	Hastings Half Marathon	1:38:51	64.23	13.1mi
12 Mar	Hackney Marshes parkrun	21:06	68.35	5km
5 Mar	Hackney Marshes parkrun SB	20:50	69.23	5km
5 Feb	Hackney Marshes Parkrun	21:35	66.33	5km
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:09:55	68.09	10mi
10 Oct	Royal Parks Half Marathon	1:34:33	66.59	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:39:23	63.35	13.1mi
7 Jul	JP Morgan Corporate Challenge SB	24:10	66.74	3.5mi
31 May	Vitality London 10,000 SB	42:23	68.58	10km
18 Apr	Brighton Marathon SB	3:22:31	65.47	26.2mi
3 Apr	Finsbury Parkrun SB	21:14	67.42	5km
21 Mar	Reading Half Marathon SB	1:31:07	69.10	13.1mi
28 Feb	The Children's Mutual Tunbridge Wells Half Marathon	1:34:58	66.30	13.1mi
23 Jan	Finsbury ParkRun	21:22	66.51	5km
2009		Result	WAVA	Distance
28 Nov	Finsbury Parkrun	21:46	65.29	5km
21 Nov	Finsbury parkrun SB	21:44	65.39	5km
14 Nov	Finsbury Parkrun	21:51	65.04	5km
8 Nov	Grand Union Canal Half Marathon	1:38:56	63.12	13.1mi
31 Oct	Finsbury parkrun	21:45	65.34	5km
18 Oct	Cabbage Patch 10 SB	1:11:53	65.68	10mi
25 Jul	Trent Park Handicap	21:53	64.94	5km
14 Jun	Barts and The London Charity 10K	43:23	66.45	10km
25 May	Vitality London 10,000 SB	42:57	67.12	10km
26 Apr	London Marathon SB	3:28:42	63.01	26.2mi
29 Mar	Reading Half Marathon SB	1:31:41	68.11	13.1mi
1 Mar	London Heathside 5 PB	33:59	68.06	5mi
2008		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	1:35:21	64.95	13.1mi
19 Oct	Abingdon Marathon	3:22:19	64.46	26.2mi
7 Sep	Middlesex & Open 10K	44:45	63.91	10km
9 Jul	JP Morgan Corporate Challenge PB	22:46	69.81	3.5mi
15 Jun	Barts and The London Charity 10K PB	40:47	70.12	10km
14 Jun	Fetch London Mile - 100m Fun Run PB	15	70.29	100m
14 Jun	Fetch London One Mile Challenge No2 PB	5:44	70.57	1mi
7 Jun	Dorney Dash	40:54	69.92	10km
26 May	Vitality London 10,000	41:44	68.53	10km
11 May	Ranelagh Richmond Half Marathon	1:34:45	65.36	13.1mi
26 Apr	Wimbledon Common Time Trial	20:27	68.99	5km
13 Apr	London Marathon SB	3:20:21	65.09	26.2mi
22 Mar	Victoria Park Open 5 SB	34:17	66.94	5mi
2 Mar	Reading Half Marathon	1:29:13	69.41	13.1mi
10 Feb	Wokingham Half Marathon PB	1:29:12	68.85	13.1mi
26 Jan	Trent Park Handicap SB	20:22	68.77	5km
20 Jan	Fred Hughes 10 PB	1:09:09	67.18	10mi
2007		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon SB	1:34:38	64.90	13.1mi
27 Oct	Trent Park Handicap SB	20:39	67.82	5km
14 Oct	Cabbage Patch 10 SB	1:09:16	67.06	10mi
29 Sep	Trent Park Handicap September	20:50	67.23	5km
9 Sep	Middlesex & Open 10k SB	42:35	66.62	10km
2 Sep	Stockley Park 5 SB	34:54	65.25	5mi
25 Aug	Trent Park Handicap	24:03	58.24	5km
5 Aug	Harlow 10	1:13:41	63.04	10mi
29 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:37:20	63.10	13.1mi
22 Jul	Auld Shillelagh 10k ish PB	49:01	63.67	11km
15 Jul	BUPA Great Capital Run	43:20	65.47	10km
8 Jul	London Chest Hospital 10k Race & Fun Runs	43:03	65.90	10km
30 Jun	Dorney Dash	44:00	64.48	10km
10 Jun	Southend Half Marathon	1:38:33	62.32	13.1mi
3 Jun	Liverpool City v City 10K	44:05	64.36	10km
26 May	Wimbledon Common Time Trial	21:12	66.06	5km
20 May	Darent Valley 10K	45:26	62.44	10km
5 May	Wimbledon Common Time Trial	21:09	66.22	5km
22 Apr	London Marathon SB	3:53:18	55.44	26.2mi
11 Mar	Hastings Half Marathon	1:40:09	61.33	13.1mi
25 Feb	Tunbridge Wells Half Marathon	1:43:01	59.62	13.1mi
2006		Result	WAVA	Distance
29 Oct	Rainforest Taut 10k SB	49:15	57.16	10km
8 Oct	Nike Run London 10K	49:48	56.53	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
2022	147	105	138	127	145	139	128	46	0	0	0	0	975
2022	63	88	120	126	107	131	73	29	0	0	0	0	738
2021	0	3	0	0	0	0	0	4	0	1	3	0	10
2021	187	156	155	124	159	180	184	186	125	147	125	53	1780
2021	0	0	10	40	0	13	31	80	21	79	148	3	426
2020	0	0	0	0	0	12	0	7	0	0	2	1	22
2020	174	131	206	183	212	220	194	170	131	135	158	165	2078
2020	39	45	37	55	38	29	63	76	90	30	20	20	542
2019	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2019	196	195	229	121	130	186	178	156	186	212	184	100	2073
2019	0	0	0	0	0	0	0	118	85	31	66	39	338
2018	187	169	163	115	230	201	166	168	208	235	223	195	2260
2018	0	0	0	0	0	0	0	0	0	67	0	0	67
2017	241	203	263	154	202	201	157	129	169	217	164	143	2243
2016	166	210	220	153	216	223	204	203	222	224	183	220	2444
2015	64	102	71	113	138	158	130	137	119	106	129	112	1379
2014	0	0	0	0	0	0	0	0	3	0	0	0	3
2014	88	86	141	109	127	121	118	127	111	65	101	31	1224
2014	0	0	0	0	0	0	0	29	31	0	0	0	60
2013	37	13	28	74	117	136	170	125	111	73	84	60	1028
2012	108	94	113	105	123	109	119	115	0	38	33	51	1008
2011	154	182	129	165	103	104	101	201	200	69	100	102	1611
2010	214	210	233	139	131	120	169	115	204	138	158	128	1958
2009	0	2	0	0	0	0	0	0	0	0	0	0	2
2009	210	222	247	171	143	118	180	93	134	142	166	204	2031
2009	4	0	0	0	0	0	0	0	0	0	0	0	4
2008	243	202	262	151	212	226	257	120	249	128	170	187	2405
2008	170	145	155	158	132	132	174	66	0	0	0	0	1132
2007	175	191	226	138	164	103	179	215	176	216	125	209	2116

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
5.1mi, 42:04 Run - General hot sutcliffe! Split Summary === 1) 1m - 8:20(8:20/m) 123/136bpm [1026b/mi] 119cal 2) 1m - 8:18(8:18/m) 136/140bpm [1129b/mi] 127cal 3) 1m - 8:23(8:23/m) 136/145bpm [1140b/mi] 127cal 4) 1m - 8:37(8:37/m) 139/146bpm [1199b/mi] 132cal 5) 1m - 8:02(8:02/m) 134/145bpm [1077b/mi] 118cal 6) 0.05m - 23(8:05/m) 143/143bpm [1156b/mi] 6cal 2mi, 11:23 Bike - General Split Summary === 1) 2.04m - 11:23(5:35/m) 91/126bpm [509b/mi] 88cal	5.8mi, 46:41 Run - General blackheath etc warm early run Split Summary === 1) 1m - 8:13(8:13/m) 114/125bpm [936b/mi] 109cal 2) 1m - 8:09(8:09/m) 124/127bpm [1010b/mi] 120cal 3) 1m - 8:25(8:25/m) 122/127bpm [1027b/mi] 118cal 4) 1m - 7:51(7:51/m) 123/131bpm [967b/mi] 113cal 5) 1m - 7:55(7:55/m) 127/134bpm [1005b/mi] 116cal 6) 0.76m - 6:07(8:05/m) 133/142bpm [1075b/mi] 91cal	6mi, 52:54 Run - General Split Summary to vets and back with heavy load! adjusted time by 55 secs as forgot to pause watch === 1) 1m - 8:43(8:43/m) 118/131bpm [1029b/mi] 117cal 2) 1m - 8:54(8:54/m) 131/139bpm [1165b/mi] 134cal 3) 1m - 9:02(9:02/m) 132/140bpm [1191b/mi] 133cal 4) 1m - 9:42(9:42/m) 130/138bpm [1261b/mi] 139cal 5) 1m - 8:47(8:47/m) 130/136bpm [1143b/mi] 125cal 6) 1m - 8:35(8:35/m) 130/139bpm [1115b/mi] 121cal 7) 0.01m - 7(7:46/m) 128/128bpm [995b/mi] 1cal	5.8mi, 47:40 Run - General last run before hols Split Summary === 1) 1m - 8:34(8:34/m) 123/134bpm [1054b/mi] 122cal 2) 1m - 8:26(8:26/m) 132/138bpm [1113b/mi] 130cal 3) 1m - 8:20(8:20/m) 135/141bpm [1125b/mi] 129cal 4) 1m - 8:10(8:10/m) 138/143bpm [1126b/mi] 129cal 5) 1m - 8:01(8:01/m) 144/147bpm [1155b/mi] 131cal 6) 0.75m - 6:09(8:10/m) 144/149bpm [1176b/mi] 98cal	3.5mi, 30:36 Run - General kassiopi via main road explore - hot Split Summary === 1) 1m - 8:34(8:34/m) 124/152bpm [1062b/mi] 120cal 2) 1m - 8:44(8:44/m) 115/136bpm [1004b/mi] 108cal 3) 1m - 9:00(9:00/m) 126/149bpm [1135b/mi] 124cal 4) 0.49m - 4:18(8:51/m) 124/139bpm [1098b/mi] 60cal	3.2mi, 29:10 Run - General kassioppi travel agents Split Summary === 1) 1m - 9:00(9:00/m) 119/140bpm [1071b/mi] 124cal 2) 1m - 9:18(9:18/m) 113/128bpm [1050b/mi] 115cal 3) 1m - 8:54(8:54/m) 122/138bpm [1085b/mi] 122cal 4) 0.24m - 1:59(8:22/m) 131/138bpm [1095b/mi] 29cal	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
-	5.5mi, 49:38 Run - General kassiopi pretty way and back via beaches Split Summary === 1) 1m - 9:03(9:03/m) 120/137bpm [1085b/mi] 123cal 2) 1m - 8:58(8:58/m) 119/134bpm [1068b/mi] 119cal 3) 1m - 9:35(9:35/m) 119/136bpm [1141b/mi] 123cal 4) 1m - 8:56(8:56/m) 127/140bpm [1134b/mi] 125cal 5) 1m - 8:55(8:55/m) 130/142bpm [1159b/mi] 127cal 6) 0.47m - 4:12(8:55/m) 133/141bpm [1185b/mi] 61cal	4.1mi, 37:47 Run - General kassioppi pretty way res booking Split Summary === 1) 1m - 9:23(9:23/m) 113/128bpm [1061b/mi] 120cal 2) 1m - 9:15(9:15/m) 109/126bpm [1009b/mi] 105cal 3) 1m - 9:31(9:31/m) 119/136bpm [1132b/mi] 125cal 4) 1m - 8:52(8:52/m) 130/140bpm [1153b/mi] 131cal 5) 0.09m - 45(8:34/m) 137/140bpm [1175b/mi] 12cal	3.4mi, 35:02 Run - General into the woods lost and hot! Split Summary === 1) 1m - 9:49(9:50/m) 109/133bpm [1071b/mi] 121cal 2) 1m - 11:37(11:37/m) 120/135bpm [1393b/mi] 141cal 3) 1m - 10:19(10:19/m) 114/130bpm [1177b/mi] 117cal 4) 0.38m - 3:17(8:38/m) 131/136bpm [1132b/mi] 49cal	5.7mi, 48:04 Run - General standard suttcliffe park after flight home Split Summary === 1) 1m - 8:34(8:34/m) 112/127bpm [959b/mi] 111cal 2) 1m - 8:36(8:36/m) 129/134bpm [1108b/mi] 129cal 3) 1m - 8:15(8:15/m) 138/148bpm [1139b/mi] 129cal 4) 1m - 8:27(8:27/m) 137/144bpm [1159b/mi] 131cal 5) 1m - 8:28(8:28/m) 138/144bpm [1168b/mi] 131cal 6) 0.67m - 5:44(8:35/m) 138/145bpm [1184b/mi] 89cal	7.2mi, 33:02 Bike - Commuting Split Summary === 1) 5m - 22:12(4:26/m) 98/117bpm [435b/mi] 196cal 2) 2.24m - 10:50(4:50/m) 105/115bpm [508b/mi] 98cal 7.3mi, 34:21 Bike - Commuting Split Summary === 1) 5m - 23:27(4:41/m) 101/117bpm [474b/mi] 219cal 2) 2.3m - 10:54(4:44/m) 114/132bpm [541b/mi] 122cal	7.2mi, 34:21 Bike - Commuting Split Summary === 1) 5m - 22:36(4:31/m) 98/118bpm [443b/mi] 197cal 2) 2.23m - 11:45(5:16/m) 106/124bpm [559b/mi] 106cal 7.3mi, 34:07 Bike - Commuting Split Summary === 1) 5m - 23:10(4:38/m) 102/119bpm [473b/mi] 226cal 2) 2.33m - 10:57(4:42/m) 113/135bpm [531b/mi] 123cal
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
6.1mi, 52:04 Run - General sutcliffe park and a bit Split Summary === 1) 1m - 8:43(8:43/m) 129/146bpm [1124b/mi] 127cal 2) 1m - 8:37(8:37/m) 122/134bpm [1052b/mi] 125cal 3) 1m - 8:41(8:41/m) 126/147bpm [1093b/mi] 126cal 4) 1m - 8:32(8:32/m) 122/131bpm [1042b/mi] 120cal 5) 1m - 8:22(8:22/m) 127/134bpm [1064b/mi] 123cal 6) 1m - 8:33(8:33/m) 127/143bpm [1085b/mi] 119cal 7) 0.07m - 36(8:19/m) 126/128bpm [1047b/mi] 8cal	6mi, 54:16 Run - General christines to buckley and back Split Summary === 1) 1m - 9:03(9:03/m) 116/132bpm [1050b/mi] 126cal 2) 1m - 8:49(8:49/m) 117/127bpm [1031b/mi] 124cal 3) 1m - 8:56(8:56/m) 118/124bpm [1054b/mi] 123cal 4) 1m - 9:10(9:10/m) 114/133bpm [1046b/mi] 115cal 5) 1m - 9:07(9:07/m) 122/135bpm [1112b/mi] 124cal 6) 1m - 8:53(8:53/m) 121/133bpm [1075b/mi] 121cal 7) 0.04m - 19(8:40/m) 121/124bpm [1049b/mi] 4cal	-	5.1mi, 43:23 Run - General freshfield beach / woods Split Summary === 1) 1m - 8:59(8:59/m) 124/133bpm [1115b/mi] 129cal 2) 1m - 8:54(8:54/m) 123/132bpm [1094b/mi] 128cal 3) 1m - 8:34(8:34/m) 128/135bpm [1097b/mi] 131cal 4) 1m - 8:12(8:12/m) 131/136bpm [1074b/mi] 128cal 5) 1m - 8:08(8:08/m) 131/136bpm [1065b/mi] 125cal 6) 0.08m - 36(7:38/m) 134/136bpm [1022b/mi] 10cal 2.4mi, 22:46 Run - Warm Up larry to beach and back freshfield Split Summary === 1) 1m - 9:25(9:25/m) 105/127bpm [989b/mi] 113cal 2) 1m - 9:46(9:46/m) 117/128bpm [1144b/mi] 126cal 3) 0.42m - 3:35(8:28/m) 118/132bpm [999b/mi] 47cal	5.3mi, 45:44 Run - General part larry run then 3 miles alone Split Summary === 1) 1m - 9:01(9:01/m) 117/142bpm [1055b/mi] 120cal 2) 1m - 9:08(9:08/m) 127/136bpm [1159b/mi] 132cal 3) 1m - 8:27(8:27/m) 132/144bpm [1116b/mi] 128cal 4) 1m - 8:28(8:28/m) 144/152bpm [1220b/mi] 142cal 5) 1m - 8:07(8:07/m) 138/145bpm [1121b/mi] 130cal 6) 0.3m - 2:33(8:26/m) 149/153bpm [1256b/mi] 44cal	7.8mi, 1:05:47 Run - General better run Split Summary === 1) 1m - 8:29(8:29/m) 117/131bpm [993b/mi] 117cal 2) 1m - 8:40(8:40/m) 128/136bpm [1109b/mi] 130cal 3) 1m - 8:27(8:27/m) 135/139bpm [1140b/mi] 133cal 4) 1m - 8:13(8:13/m) 137/143bpm [1125b/mi] 128cal 5) 1m - 8:09(8:09/m) 141/145bpm [1150b/mi] 132cal 6) 1m - 8:37(8:37/m) 140/145bpm [1205b/mi] 135cal 7) 1m - 8:20(8:20/m) 141/147bpm [1175b/mi] 133cal 8) 0.8m - 6:53(8:35/m) 139/148bpm [1194b/mi] 106cal	7.2mi, 35:13 Bike - Commuting Split Summary === 1) 5m - 23:24(4:41/m) 103/129bpm [482b/mi] 220cal 2) 2.21m - 11:49(5:21/m) 107/122bpm [573b/mi] 106cal 7.3mi, 33:30 Bike - Commuting Split Summary === 1) 5m - 23:32(4:42/m) 100/125bpm [471b/mi] 216cal 2) 2.28m - 9:58(4:22/m) 117/130bpm [511b/mi] 121cal
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
7.5mi, 1:05:52 Run - General early morning creaky run to lower syddenham Split Summary === 1) 1m - 8:49(8:49/m) 120/146bpm [1057b/mi] 121cal 2) 1m - 9:03(9:03/m) 122/128bpm [1104b/mi] 127cal 3) 1m - 8:48(8:48/m) 126/130bpm [1109b/mi] 128cal 4) 1m - 8:38(8:38/m) 129/134bpm [1115b/mi] 126cal 5) 1m - 8:39(8:39/m) 130/133bpm [1125b/mi] 126cal 6) 1m - 8:51(8:51/m) 128/134bpm [1133b/mi] 123cal 7) 1m - 8:45(8:45/m) 130/134bpm [1137b/mi] 124cal 8) 0.54m - 4:19(8:03/m) 133/140bpm [1070b/mi] 65cal	5.9mi, 49:56 Run - General sutcliffe park Split Summary === 1) 1m - 8:24(8:24/m) 120/133bpm [1008b/mi] 120cal 2) 1m - 8:27(8:27/m) 132/134bpm [1115b/mi] 132cal 3) 1m - 8:33(8:33/m) 131/136bpm [1121b/mi] 128cal 4) 1m - 8:21(8:21/m) 135/138bpm [1128b/mi] 131cal 5) 1m - 8:21(8:21/m) 136/141bpm [1136b/mi] 131cal 6) 0.93m - 7:50(8:28/m) 135/146bpm [1142b/mi] 118cal	5.7mi, 47:26 Run - General warmish run on low energy sutcliffe park not bad effort Split Summary === 1) 1m - 8:28(8:28/m) 120/131bpm [1017b/mi] 123cal 2) 1m - 8:25(8:25/m) 129/132bpm [1086b/mi] 128cal 3) 1m - 8:31(8:31/m) 128/133bpm [1090b/mi] 125cal 4) 1m - 8:16(8:16/m) 130/134bpm [1075b/mi] 125cal 5) 1m - 7:58(7:58/m) 131/143bpm [1043b/mi] 119cal 6) 0.69m - 5:47(8:25/m) 141/146bpm [1188b/mi] 91cal	1.9mi, 16:21 Run - Warm Down Split Summary === 1) 1m - 8:36(8:36/m) 132/137bpm [1136b/mi] 130cal 2) 0.87m - 7:44(8:54/m) 132/142bpm [1174b/mi] 112cal 3.1mi, 21:46 Run - Race decent run dropped off a bit lap 2 and 3 Split Summary === 1) 1m - 6:52(6:52/m) 146/158bpm [1002b/mi] 116cal 2) 1m - 7:02(7:02/m) 158/163bpm [1112b/mi] 129cal 3) 1m - 7:06(7:06/m) 160/162bpm [1136b/mi] 132cal 4) 0.12m - 47(6:19/m) 162/163bpm [1023b/mi] 15cal 1.9mi, 16:38 Run - Warm Up Split Summary === 1) 1m - 9:02(9:02/m) 122/139bpm [1102b/mi] 117cal 2) 0.85m - 7:36(8:57/m) 126/131bpm [1128b/mi] 111cal	6.2mi, 55:37 Run - General hot run 1st 2 with larry Split Summary === 1) 1m - 9:19(9:19/m) 117/136bpm [1089b/mi] 124cal 2) 1m - 9:16(9:16/m) 120/133bpm [1113b/mi] 128cal 3) 1m - 8:46(8:46/m) 118/127bpm [1034b/mi] 118cal 4) 1m - 8:53(8:53/m) 124/131bpm [1103b/mi] 127cal 5) 1m - 9:09(9:09/m) 130/137bpm [1189b/mi] 136cal 6) 1m - 8:44(8:44/m) 120/135bpm [1048b/mi] 114cal 7) 0.17m - 1:30(8:56/m) 133/139bpm [1187b/mi] 22cal	7.2mi, 35:54 Bike - Commuting Split Summary === 1) 5m - 24:32(4:54/m) 102/128bpm [500b/mi] 236cal 2) 2.24m - 11:22(5:05/m) 106/123bpm [539b/mi] 100cal 7.3mi, 34:13 Bike - Commuting Split Summary === 1) 5m - 23:19(4:40/m) 103/123bpm [480b/mi] 229cal 2) 2.3m - 10:55(4:45/m) 106/122bpm [503b/mi] 103cal	6.4mi, 53:16 Run - Tempo 2 reasonably fast miles tempo should have been 10-15 secs/mile faster Split Summary === 1) 1m - 8:31(8:31/m) 108/122bpm [919b/mi] 108cal 2) 1m - 8:52(8:52/m) 121/127bpm [1073b/mi] 127cal 3) 1m - 7:22(7:22/m) 140/149bpm [1032b/mi] 122cal 4) 1m - 7:29(7:29/m) 150/152bpm [1122b/mi] 129cal 5) 1m - 8:53(8:53/m) 135/151bpm [1199b/mi] 133cal 6) 1m - 8:39(8:39/m) 131/138bpm [1132b/mi] 123cal 7) 0.4m - 3:31(8:45/m) 137/140bpm [1199b/mi] 52cal

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