SlownOld

Last on at 8pm, 20th Sep 2024

M65

About
Bests
All Races
Mileage
Training

Races
42
Miles
3110
Miles
402
Miles
10597
Miles
2825
WAVA
61.81%
Mile
7:53
5k
27:13
5M
42:21
10k
55:14
10M
1:55:17
Half
2:05:39
20k
38:13
400m
9:42
1500m
35:37

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Recent Training
19th Sep	Yoga	0mi	1:00:00
19th Sep	General	6.2mi	1:14:27
18th Sep	General	3.8mi	1:26:31
17th Sep	General	3.3mi	1:10:26
16th Sep	General	1.8mi	59:44

12 Month Benchmarks	Run	Bike
Mile	4:30	2:49
5k	31:52	10:53
5mi	59:55	19:11
10k	1:14:25	24:19

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2021	2022	PB	WB
1mi	3	7:53 58.09	8:05 57.13	8:01 58.10					7:53 7:53/mi	58.10
4mi	2	35:36 57.40					37:14 58.48		35:36 8:54/mi	58.48
5mi	2	43:24 59.23		42:21 61.81					42:21 8:28/mi	61.81
10km	13	55:21 57.56	56:21 57.06	55:14 59.29	1:04:00 51.17	1:01:02 54.16	1:01:01 56.29	1:09:05 50.21	55:14 8:53/mi	59.29
6.5mi	1						1:03:57 55.82		1:03:57 9:50/mi	55.82
10mi	1			1:55:17 46.62					1:55:17 11:32/mi	46.62
13.1mi	2			2:05:39 56.66	2:30:49 47.65				2:05:39 9:35/mi	56.66

2022		Result	WAVA	Distance
4 Dec	Weston Christmas Cracker SB	1:09:05	50.21	10km
2021		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	37:14	58.48	4mi
19 Dec	Weston Christmas Cracker SB	1:01:01	56.29	10km
26 Sep	Apperley Quarter Marathon PB	1:03:57	55.82	6.5mi
5 Sep	Worcester City 10K		0.00	10km
2019		Result	WAVA	Distance
8 Sep	Shropshire Triathlon	50:12 / 3:05:00 / 2:52:49	0.00	2km/78km/20km
21 Jul	Oxfordshire Triathlon Series	22:08 / 1:10:00 / 33:46	0.00	1000metres/35km/5.5km
7 Jul	Monmouth Aquathlon	16:45 / 1:18:56	0.00	1km/12.75km
16 Jun	City of Birmingham Olympic distance Triathlon	39:39 / 1:34:14 / 1:05:47	0.00	1500metres/36km/10km
26 May	Gloucester tri	9:42 / 53:26 / 31:48	0.00	400metres/28km/6km
2018		Result	WAVA	Distance
2 Dec	Black country Splash & Dash Aquathon	11:11 / 28:47	0.00	400metres/5km
16 Sep	Worcester City 10K SB	1:01:02	54.16	10km
9 Sep	sandford park lido triathlon Cheltenham	12:40 / 27:37 / 15:07	0.00	500metres/13km/2.7km
2 Sep	Black Country Sprint Triathlon	9:49 / 44:06 / 24:42	0.00	400metres/20km/5km
11 Aug	Portishead Sprint Tri	10:07 / 1:09:22 / 32:06	0.00	400metres/25km/5km
27 May	Gloucester tri	9:57 / 54:58 / 33:46	0.00	400metres/28km/6km
2017		Result	WAVA	Distance
1 Oct	North Bristol Triathlon	10:24 / 43:36 / 29:17	0.00	0.4km/18km/5km
24 Sep	Apperley Quarter Marathon SB	1:04:00	51.17	10km
10 Sep	Lake 62 End of Season Triathlon	35:37 / 1:32:28 / 59:57	0.00	1500metres/41km/9.1metres
26 Aug	Triathlon Relays Championship	12:24 / 29:57 / 28:36	0.00	500metres/15km/5km
23 Jul	Droitwich triathlon	10:02 / 46:20 / 29:21	0.00	0.4km/20km/5km
19 Mar	Forest of Dean Spring Half Marathon SB	2:30:49	47.65	13.1mi
2016		Result	WAVA	Distance
11 Dec	Weston Christmas Cracker PB	55:14	59.29	10km
6 Nov	Guy Fawkes 5 PB	42:21	61.81	5mi
4 Sep	Cotswold short triathlon	11:45 / 38:13 / 13:01	0.00	400metres/20km/2.5km
24 Jul	Droitwich Sprint Triathlon	12:18 / 45:02 / 27:21	0.00	400metres/20km/5km
29 May	Edinburgh Half Marathon PB	2:05:39	56.66	13.1mi
10 Apr	Tewkesbury Aquathlon 4	10:55 / 28:18	0.00	400metres/5km
28 Mar	Bushley Green Mile SB	8:01	58.10	1mi
26 Mar	Poets Path Potter 10 PB	1:55:17	46.62	10mi
28 Feb	Bourton 10k	55:41	58.27	10km
2015		Result	WAVA	Distance
8 Jun	Westonbirt 10k SB	56:21	57.06	10km
10 May	Tewkesbury Sprint Triathlon	11:26 / 56:12 / 27:13	0.00	0.4km/24km/5km
6 Apr	Bushley Green Streets Mile SB	8:05	57.13	1mi
22 Mar	Pendock Spring Chicken	58:02	55.40	10km
2014		Result	WAVA	Distance
26 Dec	Winston Wish PB	35:36	57.40	4mi
2 Nov	Tewkesbury Guy Fawkes 5 SB	43:24	59.23	5mi
19 Oct	Rotary Blenheim 10k	56:59	55.91	10km
13 Sep	Apperley Quarter Marathon	59:00	54.00	10km
9 Jun	Westonbirt 10k	56:06	56.79	10km
1 Jun	Fairford 10k SB	55:21	57.56	10km
21 Apr	Bushley Green Mile PB	7:53	58.09	1mi
16 Mar	Minchinhampton 10k	57:58	54.96	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
2024	80	81	95	36	44	46	61	41	23	0	0	0	509
2024	3.9	2	1.3	4.3	2.1	0.3	0.6	0	0.4	0	0	0	14.9
2024	12	14	13	17	17	15	24	30	23	0	0	0	164
2024	45	31	0	24	41	97	109	203	63	0	0	0	614
2023	127	104	89	71	42	17	41	45	67	76	80	111	870
2023	5.6	5	3.1	4.7	3.2	6.7	4.1	5.5	2.9	3.6	5.2	0.6	50.3
2023	17	2	0	12	21	28	21	15	9	13	9	13	158
2023	0	0	66	41	59	150	73	37	147	51	0	0	623
2022	83	38	11	31	26	33	22	52	80	32	37	118	564
2022	1.3	2.9	4.3	5.3	4.5	3.6	5.1	7.8	3.5	2.6	2.8	0.7	44.4
2022	22	23	9	14	17	9	9	13	6	15	18	6	161
2022	14	0	29	58	77	110	136	101	189	119	0	0	833
2021	126	92	48	43	15	38	19	24	59	42	31	101	638
2021	0	0	0	0	4.9	2.9	2.1	4.8	2.1	2.4	4	0.6	23.7
2021	19	9	7	25	20	28	29	28	27	22	38	23	276
2021	49	51	93	95	100	30	123	129	123	92	55	0	942
2020	0	0	0	0	25	28	23	0	13	21	22	104	237
2020	4.4	6.4	2.8	0	0.5	6	9.3	10	3.7	3.8	0	0.4	47.1
2020	25	32	6	27	36	47	29	19	30	27	28	33	339
2020	0	0	0	45	78	99	185	161	137	116	165	38	1022
2019	0.7	2.9	4.8	3.1	4.1	5.2	9.4	3.9	5.8	3.2	4.1	0.8	48.1
2019	2	21	48	29	40	24	60	36	29	14	27	5	336
2019	76	64	21	81	260	155	125	216	316	55	0	0	1369
2018	5.6	3.8	2.9	2.7	3.7	3.6	5.4	5.9	4.2	1.3	0.8	2	41.8
2018	37	30	22	23	25	20	23	26	22	9	16	10	263
2018	0	0	7	98	84	103	100	51	84	40	27	0	592
2017	5.6	5.5	5.5	6.3	7.1	7.7	5.3	10.9	3.5	7.2	8.2	5.5	78.2
2017	32	24	30	32	22	18	20	21	17	24	27	23	291
2017	41	73	42	162	154	178	308	135	59	73	0	95	1319
2016	2.9	4.5	5.2	5.9	2.2	2.4	1.5	3.4	1.7	0	0	2.7	32.4
2016	10	43	46	34	48	27	36	35	18	36	29	33	393
2016	55	37	116	102	263	262	122	147	113	141	16	49	1423
2015	0	0	0	0	0.3	1.4	2.4	3.2	4.3	2.8	4.5	2.2	21.1
2015	29	27	24	31	26	34	25	33	34	20	29	17	327
2015	39	51	81	117	114	184	89	217	155	213	91	22	1373
2014	0	0	0	0	0	0	0	7	0	0	0	0	7
2014	25	16	40	27	32	25	22	30	32	37	46	35	366
2014	27	0	13	18	88	41	42	89	34	30	55	0	437
2013	0	0	0	0	0	0	0	0	0	0	13	23	36
2013	0	0	0	0	0	0	0	0	0	0	15	37	52

Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31
15mi, 1:50:14 Bike - General 1) 5km - 24:33(4:55/km) 96/122bpm [471b/km] 95cal 12.22/18.44kmph 2) 5km - 19:46(3:57/km) 114/139bpm [451b/km] 105cal 15.18/20.62kmph 3) 5km - 21:14(4:15/km) 125/157bpm [531b/km] 133cal 14.13/19.95kmph 4) 5km - 25:55(5:11/km) 134/153bpm [694b/km] 174cal 11.58/19.75kmph 5) 4.18km - 18:48(4:30/km) 140/155bpm [630b/km] 135cal 13.34/22.37kmph Add a comment 15.2mi, 2:10:32 Bike - General 1) 5km - 25:25(5:05/km) 109/122bpm [554b/km] 128cal 11.8/22.74kmph 2) 5km - 28:30(5:42/km) 126/140bpm [718b/km] 182cal 10.53/20.15kmph 3) 5km - 26:48(5:22/km) 124/135bpm [665b/km] 136cal 11.19/18.54kmph 4) 5km - 25:46(5:09/km) 113/129bpm [582b/km] 91cal 11.64/21.16kmph 5) 4.53km - 24:02(5:18/km) 109/119bpm [578b/km] 82cal 11.31/19.85kmph Add a comment	-	3.7mi, 46:16 Run - General 1) 1km - 7:48(7:48/km) 126/136bpm [983b/km] 67cal 7.69/9.21kmph 2) 1km - 7:19(7:19/km) 130/139bpm [952b/km] 66cal 8.2/8.7kmph 3) 1km - 7:25(7:25/km) 141/156bpm [1046b/km] 73cal 8.09/8.5kmph 4) 1km - 8:05(8:05/km) 119/147bpm [962b/km] 63cal 7.42/8.53kmph 5) 1km - 7:44(7:44/km) 115/121bpm [889b/km] 56cal 7.76/9.07kmph 6) 1km - 7:48(7:48/km) 118/130bpm [920b/km] 55cal 7.69/9.37kmph 7) 0.01km - 6(10:12/km) 123/123bpm [1255b/km] 5.88/8.36kmph Add a comment	0mi, 40:00 Cross - Strength Add a comment 1.6mi, 13:35 Bike - General 1) 2.54km - 13:35(5:21/km) 84/93bpm [449b/km] 36cal 11.22/21.6kmph Add a comment 2.2mi, 55:44 Bike - General 1) 3.51km - 55:44(15:53/km) 83/127bpm [1318b/km] 144cal 3.78/23.11kmph Add a comment	3.2mi, 1:07:14 Walk - General 1) 1km - 12:36(12:36/km) 79/109bpm [996b/km] 28cal 51/60rpm 4.76/5.51kmph 2) 1km - 12:25(12:25/km) 88/105bpm [1092b/km] 37cal 51/60rpm 4.83/5.34kmph 3) 1km - 15:07(15:07/km) 86/110bpm [1301b/km] 41cal 53/62rpm 3.97/5.68kmph 4) 1km - 12:48(12:48/km) 86/100bpm [1100b/km] 33cal 51/60rpm 4.69/5.51kmph 5) 1km - 12:23(12:23/km) 68/101bpm [842b/km] 21cal 50/60rpm 4.85/5.37kmph 6) 0.15km - 1:55(13:14/km) 61/63bpm [807b/km] 2cal 50/52rpm 4.53/5.04kmph Add a comment	1.9mi, 45:07 Walk - General 1) 1km - 16:41(16:41/km) 68/93bpm [1134b/km] 26cal 52/80rpm 3.6/5.91kmph 2) 1km - 23:12(23:12/km) 72/120bpm [1670b/km] 39cal 56/79rpm 2.58/5.04kmph 3) 1km - 5:05(5:05/km) 69/99bpm [351b/km] 8cal 53/60rpm 11.78/49.55kmph 4) 0.12km - 9(1:14/km) 50/56bpm [62b/km] 53/60rpm 48.54/49.71kmph Add a comment 14.9mi, 1:49:03 Bike - General 1) 5km - 20:37(4:07/km) 91/112bpm [375b/km] 69cal 14.55/21.03kmph 2) 5km - 26:37(5:19/km) 95/112bpm [506b/km] 93cal 11.28/31.04kmph 3) 5km - 20:46(4:09/km) 100/126bpm [415b/km] 77cal 14.45/24.39kmph 4) 5km - 20:07(4:01/km) 102/116bpm [410b/km] 76cal 14.91/19.35kmph 5) 3.93km - 20:57(5:20/km) 98/111bpm [523b/km] 72cal 11.24/23.75kmph Add a comment 11.7mi, 1:25:51 Bike - General 1) 5km - 21:32(4:18/km) 107/135bpm [461b/km] 110cal 13.93/23.28kmph 2) 5km - 20:07(4:01/km) 124/133bpm [499b/km] 128cal 14.91/19.75kmph 3) 5km - 24:54(4:59/km) 107/137bpm [533b/km] 95cal 12.05/20.89kmph 4) 3.88km - 19:18(4:59/km) 94/107bpm [468b/km] 55cal 12.05/19.62kmph Add a comment	3.1mi, 32:04 Run - parkrun 1) 1km - 6:06(6:06/km) 113/120bpm [689b/km] 37cal 9.85/11.22kmph 2) 1km - 6:27(6:27/km) 120/125bpm [775b/km] 46cal 9.3/9.74kmph 3) 1km - 6:36(6:36/km) 122/132bpm [806b/km] 47cal 9.08/9.61kmph 4) 1km - 6:44(6:44/km) 130/135bpm [875b/km] 57cal 8.92/9.81kmph 5) 0.96km - 6:11(6:27/km) 132/139bpm [851b/km] 49cal 9.31/11.82kmph Add a comment
Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7
2.5mi, 49:04 Walk - General 1) 1km - 11:49(11:49/km) 129/134bpm [1524b/km] 95cal 52/60rpm 5.08/5.51kmph 2) 1km - 12:55(12:55/km) 130/146bpm [1678b/km] 93cal 51/60rpm 4.65/5.88kmph 3) 1km - 11:42(11:42/km) 125/130bpm [1462b/km] 67cal 51/60rpm 5.13/5.51kmph 4) 1km - 12:29(12:29/km) 123/135bpm [1536b/km] 64cal 51/60rpm 4.8/5.44kmph 5) 0.01km - 10(11:09/km) 125/126bpm [1394b/km] 51/51rpm 5.38/4.84kmph Add a comment	3.3mi, 1:10:54 Walk - General 1) 1km - 12:37(12:37/km) 81/92bpm [1022b/km] 29cal 50/62rpm 4.76/5.88kmph 2) 1km - 13:37(13:37/km) 81/103bpm [1103b/km] 30cal 51/60rpm 4.41/5.31kmph 3) 1km - 13:21(13:21/km) 98/114bpm [1309b/km] 51cal 50/60rpm 4.49/5.41kmph 4) 1km - 14:03(14:03/km) 98/111bpm [1377b/km] 52cal 51/60rpm 4.27/5.75kmph 5) 1km - 12:36(12:36/km) 107/116bpm [1348b/km] 54cal 51/60rpm 4.76/5.41kmph 6) 0.31km - 4:40(14:57/km) 102/117bpm [1524b/km] 17cal 52/60rpm 4.01/5.31kmph Add a comment 0mi, 45:00 Cross - Strength Add a comment	5.6mi, 1:09:59 Run - General 1) 1km - 7:25(7:25/km) 150/159bpm [1112b/km] 79cal 8.09/9.07kmph 2) 1km - 7:44(7:44/km) 147/159bpm [1138b/km] 78cal 7.75/8.23kmph 3) 1km - 8:08(8:08/km) 141/155bpm [1146b/km] 78cal 7.38/7.96kmph 4) 1km - 7:55(7:55/km) 114/123bpm [902b/km] 64cal 7.58/7.89kmph 5) 1km - 7:48(7:48/km) 119/124bpm [927b/km] 59cal 7.7/8.13kmph 6) 1km - 7:49(7:49/km) 120/126bpm [938b/km] 64cal 7.68/8.2kmph 7) 1km - 7:41(7:41/km) 120/125bpm [921b/km] 63cal 7.82/8.13kmph 8) 1km - 7:46(7:46/km) 122/127bpm [948b/km] 64cal 7.72/8.13kmph 9) 1km - 7:28(7:28/km) 126/130bpm [941b/km] 63cal 8.03/8.77kmph 10) 0.04km - 16(7:02/km) 126/127bpm [887b/km] 2cal 8.52/8.1kmph Add a comment	1.3mi, 9:03 Bike - General 1) 2.02km - 9:03(4:28/km) 96/106bpm [429b/km] 36cal 13.42/23.75kmph Add a comment 0mi, 1 Walk - General 1) 0km - 1(36:58/km) 93/93bpm [3438b/km] 1.62/0.23kmph Add a comment 1.1mi, 25:16 Walk - General 1) 1km - 12:38(12:38/km) 78/109bpm [986b/km] 27cal 50/60rpm 4.75/5.54kmph 2) 0.81km - 12:38(15:35/km) 77/104bpm [1200b/km] 26cal 51/101rpm 3.85/8.26kmph Add a comment	0mi, 1:00:00 Cross - Yoga Add a comment 0.4mi, 18:54 Swim - General 1) 0.6km - 18:54(31:31/km) 120cal 26/rpm 2.26/2.6kmph Add a comment	-	3.1mi, 32:20 Run - parkrun 1) 1km - 6:10(6:10/km) 120/140bpm [739b/km] 44cal 9.74/11.29kmph 2) 1km - 6:32(6:32/km) 127/134bpm [830b/km] 52cal 9.18/9.64kmph 3) 1km - 6:37(6:37/km) 129/133bpm [853b/km] 52cal 9.08/9.94kmph 4) 1km - 6:40(6:40/km) 129/138bpm [860b/km] 51cal 9/9.77kmph 5) 0.98km - 6:22(6:31/km) 127/134bpm [828b/km] 45cal 9.2/10.71kmph Add a comment 0.8mi, 23:36 Walk - General 1) 1km - 17:50(17:50/km) 74/100bpm [1320b/km] 32cal 52/60rpm 3.37/5.75kmph 2) 0.26km - 5:46(21:59/km) 74/83bpm [1627b/km] 9cal 52/60rpm 2.73/5.31kmph Add a comment
Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14
3.2mi, 1:01:54 Walk - General 1) 1km - 11:40(11:40/km) 84/115bpm [979b/km] 31cal 53/60rpm 5.14/5.64kmph 2) 1km - 11:43(11:43/km) 88/105bpm [1031b/km] 34cal 53/60rpm 5.12/5.64kmph 3) 1km - 12:10(12:10/km) 95/108bpm [1155b/km] 43cal 52/60rpm 4.93/5.75kmph 4) 1km - 11:37(11:37/km) 106/120bpm [1232b/km] 50cal 52/60rpm 5.16/5.81kmph 5) 1km - 12:47(12:47/km) 105/115bpm [1343b/km] 51cal 52/60rpm 4.69/5.61kmph 6) 0.07km - 1:58(26:20/km) 104/107bpm [2738b/km] 7cal 60/60rpm 2.28/4.64kmph Add a comment	40.9mi, 4:42:23 Bike - General 1) 5km - 25:38(5:08/km) 115/133bpm [590b/km] 149cal 11.7/18.95kmph 2) 5km - 28:30(5:42/km) 125/141bpm [712b/km] 172cal 10.53/19.52kmph 3) 5km - 22:56(4:35/km) 125/150bpm [573b/km] 123cal 13.08/19.11kmph 4) 5km - 21:32(4:18/km) 120/131bpm [517b/km] 91cal 13.93/18.48kmph 5) 5km - 22:04(4:25/km) 122/136bpm [538b/km] 106cal 13.6/18.75kmph 6) 5km - 21:00(4:12/km) 124/145bpm [521b/km] 105cal 14.28/19.01kmph 7) 5km - 24:45(4:57/km) 123/153bpm [609b/km] 121cal 12.12/19.11kmph 8) 5km - 17:39(3:32/km) 128/140bpm [452b/km] 96cal 17.01/20.69kmph 9) 5km - 17:52(3:34/km) 131/141bpm [468b/km] 102cal 16.8/21.9kmph 10) 5km - 17:15(3:27/km) 125/140bpm [431b/km] 76cal 17.4/20.66kmph 11) 5km - 20:47(4:09/km) 126/138bpm [524b/km] 97cal 14.44/20.79kmph 12) 5km - 20:36(4:07/km) 124/133bpm [511b/km] 90cal 14.56/31.07kmph 13) 5km - 17:45(3:33/km) 121/131bpm [430b/km] 72cal 16.9/27.54kmph 14) 0.75km - 4:04(5:26/km) 118/122bpm [642b/km] 14cal 11.03/20.09kmph Add a comment	-	-	0mi, 1:00:00 Cross - Yoga Add a comment 5mi, 1:00:40 Run - General 1) 1km - 6:57(6:57/km) 133/143bpm [924b/km] 66cal 8.63/9.07kmph 2) 1km - 7:09(7:09/km) 138/146bpm [987b/km] 69cal 8.39/8.9kmph 3) 1km - 7:33(7:33/km) 143/153bpm [1080b/km] 75cal 7.95/9.14kmph 4) 1km - 7:36(7:36/km) 152/161bpm [1154b/km] 78cal 7.9/9.31kmph 5) 1km - 7:58(7:58/km) 155/161bpm [1235b/km] 81cal 7.53/8.63kmph 6) 1km - 7:52(7:52/km) 157/163bpm [1235b/km] 83cal 7.63/8.43kmph 7) 1km - 7:30(7:30/km) 151/168bpm [1132b/km] 71cal 8.01/9kmph 8) 1km - 7:27(7:27/km) 149/155bpm [1110b/km] 69cal 8.06/8.53kmph 9) 0.1km - 39(6:34/km) 151/153bpm [992b/km] 5cal 9.13/8.77kmph Add a comment	-	3.1mi, 32:39 Run - parkrun 1) 1km - 6:35(6:35/km) 121/133bpm [797b/km] 50cal 9.11/10.04kmph 2) 1km - 6:32(6:32/km) 113/130bpm [739b/km] 41cal 9.18/10.25kmph 3) 1km - 6:37(6:37/km) 105/118bpm [695b/km] 32cal 9.06/10.11kmph 4) 1km - 6:47(6:47/km) 123/130bpm [834b/km] 51cal 8.85/9.37kmph 5) 0.97km - 6:07(6:19/km) 124/128bpm [782b/km] 41cal 9.51/10.08kmph Add a comment
Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21
3.4mi, 1:10:54 Walk - General 1) 1km - 11:57(11:57/km) 72/77bpm [860b/km] 19cal 54/60rpm 5.02/5.75kmph 2) 1km - 13:11(13:11/km) 76/119bpm [1002b/km] 24cal 51/60rpm 4.55/5.61kmph 3) 1km - 13:51(13:51/km) 87/109bpm [1206b/km] 38cal 51/61rpm 4.33/5.27kmph 4) 1km - 12:30(12:30/km) 93/107bpm [1163b/km] 41cal 52/104rpm 4.8/5.58kmph 5) 1km - 13:41(13:41/km) 97/120bpm [1327b/km] 48cal 52/60rpm 4.39/5.51kmph 6) 0.45km - 5:44(12:39/km) 97/110bpm [1227b/km] 19cal 52/60rpm 4.74/6.11kmph Add a comment	1.8mi, 59:44 Walk - General 1) 1km - 13:54(13:54/km) 82/95bpm [1139b/km] 34cal 53/60rpm 4.32/5.41kmph 2) 1km - 26:43(26:43/km) 72/90bpm [1923b/km] 45cal 54/61rpm 2.25/5.31kmph 3) 0.85km - 19:08(22:28/km) 79/104bpm [1775b/km] 44cal 51/62rpm 2.67/5.1kmph Add a comment 21.2mi, 2:39:33 Bike - General 1) 5km - 22:21(4:28/km) 112/142bpm [501b/km] 120cal 13.42/18.75kmph 2) 5km - 23:34(4:43/km) 128/143bpm [603b/km] 155cal 12.73/24.59kmph 3) 5km - 18:28(3:42/km) 134/150bpm [495b/km] 126cal 16.24/31kmph 4) 5km - 31:34(6:19/km) 135/170bpm [852b/km] 196cal 9.5/27.14kmph 5) 5km - 20:29(4:06/km) 136/149bpm [557b/km] 125cal 14.64/18.31kmph 6) 5km - 22:20(4:28/km) 140/148bpm [625b/km] 141cal 13.43/17.9kmph 7) 4.15km - 20:46(5:00/km) 123/146bpm [615b/km] 80cal 12/19.08kmph Add a comment	3.3mi, 1:10:26 Walk - General 1) 1km - 12:22(12:22/km) 90/96bpm [1113b/km] 41cal 51/60rpm 4.85/5.17kmph 2) 1km - 12:49(12:49/km) 93/103bpm [1192b/km] 43cal 51/60rpm 4.68/5.54kmph 3) 1km - 12:58(12:58/km) 90/104bpm [1167b/km] 38cal 50/60rpm 4.63/5.71kmph 4) 1km - 12:10(12:10/km) 107/116bpm [1301b/km] 54cal 51/60rpm 4.94/6.31kmph 5) 1km - 15:37(15:37/km) 108/120bpm [1687b/km] 67cal 53/65rpm 3.84/5.68kmph 6) 0.32km - 4:30(14:10/km) 107/116bpm [1516b/km] 17cal 51/60rpm 4.23/5.31kmph Add a comment	3.8mi, 1:26:31 Walk - General 1) 1km - 14:38(14:38/km) 80/94bpm [1170b/km] 33cal 51/60rpm 4.1/5.68kmph 2) 1km - 16:26(16:26/km) 73/98bpm [1199b/km] 26cal 49/60rpm 3.65/4.77kmph 3) 1km - 13:10(13:10/km) 71/76bpm [935b/km] 18cal 51/59rpm 4.55/5kmph 4) 1km - 13:45(13:45/km) 74/99bpm [1017b/km] 23cal 51/60rpm 4.37/5kmph 5) 1km - 13:42(13:42/km) 68/76bpm [932b/km] 18cal 51/60rpm 4.38/5.44kmph 6) 1km - 13:30(13:30/km) 79/116bpm [1067b/km] 30cal 51/60rpm 4.44/5.24kmph 7) 0.1km - 1:20(13:16/km) 103/108bpm [1366b/km] 5cal 52/60rpm 4.52/4.84kmph Add a comment	0mi, 1:00:00 Cross - Yoga Add a comment 6.2mi, 1:14:27 Run - General 1) 1km - 7:15(7:15/km) 118/138bpm [855b/km] 54cal 8.28/9.1kmph 2) 1km - 7:10(7:10/km) 129/137bpm [924b/km] 66cal 8.38/8.63kmph 3) 1km - 7:32(7:32/km) 118/138bpm [888b/km] 58cal 7.97/8.63kmph 4) 1km - 7:29(7:29/km) 148/154bpm [1108b/km] 76cal 8.02/8.3kmph 5) 1km - 7:11(7:11/km) 139/150bpm [999b/km] 67cal 8.34/8.46kmph 6) 1km - 8:00(8:00/km) 140/150bpm [1119b/km] 69cal 7.51/9kmph 7) 1km - 7:46(7:46/km) 137/154bpm [1065b/km] 64cal 7.72/9.51kmph 8) 1km - 7:26(7:26/km) 148/154bpm [1100b/km] 71cal 8.07/8.56kmph 9) 1km - 7:39(7:39/km) 150/162bpm [1147b/km] 73cal 7.85/9.1kmph 10) 1km - 6:58(6:58/km) 150/159bpm [1044b/km] 65cal 8.62/9.1kmph 11) 0.01km - 3(6:34/km) 147/147bpm [966b/km] 9.14/8.9kmph Add a comment	-	-

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