roger, may be the faster brother ag

Last on at 12pm, 26th Jul 2024

M55 South Yorkshire

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Races
120
Miles
15654
Miles
689
Miles
19460
Miles
188
WAVA
77.89%
Mile
5:24
5k
17:54
5M
30:55
10k
36:52
10M
1:20:30
Half
1:25:12
Mara
3:07:52
56M
3:33:00

About Me
bits and bobs running swimming outdoors and cycling Show More...

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Recent Blogs
2016	Dec 2015

My parkrun
Graves parkrun

Recent Training
26th Jul	General	0.2mi	12:10
26th Jul	General	3.7mi	20:22
25th Jul	Weights	0mi	47:09
24th Jul	Trail Run	5.1mi	59:57
24th Jul	Open Water	0.3mi	15:47

12 Month Benchmarks	Run	Bike
Mile	6:57	1:42
5k	22:48	7:05
5mi	38:09	14:23
10k	47:16	19:46
10mi	1:41:25	36:33
Half	2:15:29	54:46
20mi	3:36:44	1:24:17

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Buddies (4)

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Best Times
Best WAVA

Dist	Races	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1										5:24 75.93													5:24 5:24/mi	75.93
5km	30									19:10 72.20	18:09 76.82	17:54 77.89						22:36 65.69	22:55 64.78	24:48 60.84	22:07 68.79	21:03 72.28		17:54 5:46/mi	77.89
3.5mi	1																					26:27 65.09		26:27 7:33/mi	65.09
7km	1																					46:46 46.42		46:46 10:45/mi	46.42
4.4mi	1							31:55 60.49																31:55 7:15/mi	60.49
8km	1										34:22 65.58													34:22 6:55/mi	65.58
5mi	5										30:55 72.73											38:15 64.89		30:55 6:11/mi	72.73
10km	23		38:41 69.15	37:12 72.25	36:52 72.91	38:38 70.41	37:46 72.54	38:16 72.16	38:10 72.92	39:20 71.32	39:54 70.87	38:54 73.28	41:55 69.13		42:37 69.13	44:24 66.35	48:24 61.91	45:19 66.69			45:24 68.32	44:04 70.39		36:52 5:56/mi	73.28
6.5mi	1								51:52 55.84															51:52 7:59/mi	55.84
10mi	3					1:38:47 45.19															1:20:30 63.75			1:20:30 8:03/mi	63.75
20km	6																	1:39:00 62.79		1:37:57 64.60	1:43:59 61.40	1:36:57 66.45	1:45:20 61.73	1:36:57 7:48/mi	66.45
13.1mi	12				1:28:39 66.26	1:28:23 66.80		1:25:12 70.18			1:33:18 65.64	1:29:51 68.72		1:35:14 67.06			1:48:21 59.97	1:44:26 62.76		1:51:46 60.24	1:54:07 59.54	1:53:55 59.64		1:25:12 6:30/mi	70.18
21mi	12				4:40:00 34.76	3:52:24 42.09	4:08:16 39.64			3:35:00 46.81		3:42:00 46.09												3:35:00 10:14/mi	46.81
26.2mi	5	3:14:19 62.90		3:21:00 61.02			3:48:10 54.57	3:07:52 67.24			3:23:00 63.78													3:07:52 7:10/mi	67.24
40mi	2					7:57:03 44.11	7:07:00 49.61																	7:07:00 10:41/mi	49.61
42mi	3						7:57:00 47.12	6:51:00 55.10	6:46:00 56.23															6:46:00 9:40/mi	56.23
53mi	1								9:36:49 52.20															9:36:49 10:53/mi	52.20

2024		Result	WAVA	Distance
7 Jan	Round Sheffield Run - Winter SB	1:45:20	61.73	20km
2023		Result	WAVA	Distance
28 Oct	Concord parkrun, Sheffield	23:24	65.56	5km
21 Oct	British Fell and Hill Relay Championship Leg 2	2:10:45	30.59	12.6km
14 Oct	Grindleford Gallop	3:54:23	48.47	21mi
7 Oct	Curbar Commotion	1:46:07	48.80	10mi
24 Sep	Sheffield 10k	47:59	65.22	10km
9 Sep	Worrall chase PB	46:46	46.42	7km
3 Sep	Exterminator	3:32:14	42.67	17mi
11 Aug	Steel city striders club 10km trail race	51:15	61.06	10km
24 Jun	Round Sheffield Run	1:41:46	63.31	20km
20 Jun	Damflask Relays PB	26:27	65.09	3.5mi
15 Jun	Grindleford fell race	47:39	51.04	4.9mi
24 May	South Yorkshire Road League	38:40	64.19	5mi
20 May	Hathersage Hurtle	3:42:00	48.12	20mi
14 May	Eyam Half SB	1:53:55	59.64	13.1mi
11 May	Rother Valley Relays	21:37	70.38	5km
23 Apr	Cat Lane Canter	54:26	56.98	10km
19 Apr	South Yorkshire Road League SYCAA 5 miles	39:56	62.15	5mi
5 Apr	South Yorkshire Road Race League Race #2	42:14	58.77	5mi
29 Mar	South Yorkshire Road Race League Race #1 SB	38:15	64.89	5mi
5 Feb	Dewsbury 10K SB	44:04	70.39	10km
4 Feb	Millhouses parkrun SB	21:03	72.28	5km
29 Jan	Tigger Tor fell race	1:34:10	47.05	8.7mi
21 Jan	Graves parkrun	23:18	65.30	5km
8 Jan	Round Sheffield Run Multi-Stage Race PB	1:36:57	66.45	20km
2022		Result	WAVA	Distance
24 Dec	Concord parkrun, Sheffield SB	22:07	68.79	5km
4 Dec	Percy Pud 10K SB	45:24	68.32	10km
26 Nov	Sheffield Castle parkrun	22:17	68.28	5km
25 Oct	Steel city striders virtual 10km	46:12	67.14	10km
16 Oct	Yorkshire 10 Mile PB	1:20:30	63.75	10mi
8 Oct	Aviemore Half Marathon SB	1:54:07	59.54	13.1mi
25 Jun	Round Sheffield Run SB	1:43:59	61.40	20km
12 Mar	Grindleford Gallop	4:10:04	44.61	21mi
2021		Result	WAVA	Distance
26 Sep	Run for All Sheffield Half Marathon SB	1:51:46	60.24	13.1mi
18 Sep	Graves parkrun SB	24:48	60.84	5km
27 Jun	Round Sheffield Run SB	1:37:57	64.60	20km
2020		Result	WAVA	Distance
14 Mar	Grindleford Gallop	3:53:56	46.84	21mi
1 Jan	Graves parkrun New Years day SB	22:55	64.78	5km
2019		Result	WAVA	Distance
1 Dec	Percy Pud 10K SB	45:19	66.69	10km
26 Oct	Hillsborough parkrun SB	22:36	65.69	5km
30 Jun	Round Sheffield Run SB	1:39:00	62.79	20km
14 Apr	Sheffield Half Marathon SB	1:44:26	62.76	13.1mi
9 Mar	Grindleford Gallop	4:02:20	44.82	21mi
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	48:24	61.91	10km
8 Apr	Sheffield Half Marathon SB	1:48:21	59.97	13.1mi
2017		Result	WAVA	Distance
3 Dec	Percy Pud	47:34	62.46	10km
19 Mar	Epilepsy Action Bradford 10k SB	44:24	66.35	10km
2016		Result	WAVA	Distance
4 Dec	Percy Pud 10k SB	42:37	69.13	10km
10 Sep	Half Brutal	40:00 / 3:29:00 / 3:07:00	0.00	2.3km/58miles/14miles
2015		Result	WAVA	Distance
4 Oct	Tissington Trail Half Marathon SB	1:35:14	67.06	13.1mi
29 Mar	edale skyline	4:21:51	40.07	21mi
2014		Result	WAVA	Distance
7 Dec	Percy Pud 10k SB	41:55	69.13	10km
13 Jul	Brownsea Island Swim	2:04:00	0.00	6.5km
2013		Result	WAVA	Distance
21 Sep	Brutal Half Ironman	32:00 / 3:33:00 / 2:57:00	0.00	1.2miles/56miles/13miles
7 Jul	Brownsea Island Swim	1:45:45	0.00	6.5km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	38:54	73.28	10km
22 Sep	Brutal Half Ironman	36:36 / 4:08:14 / 3:14:26	0.00	1.2miles/56miles/13miles
2 Jun	Graves parkrun	19:42	70.78	5km
27 May	Sheffield Half Marathon SB	1:29:51	68.72	13.1mi
28 Apr	Graves Parkrun	20:18	68.69	5km
21 Apr	Graves Parkrun	20:09	69.20	5km
14 Apr	Graves Parkrun #1	20:48	67.03	5km
25 Mar	Edale Skyline SB	3:42:00	46.09	21mi
24 Mar	Sheffield Hallam park run #84 PB	17:54	77.89	5km
17 Mar	Sheffield Hallam Parkrun	18:06	77.03	5km
18 Feb	Sheffield Hallam Parkrun	18:41	74.63	5km
2011		Result	WAVA	Distance
17 Dec	Poole parkrun	18:46	74.30	5km
4 Dec	Percy Pud 10K SB	39:54	70.87	10km
23 Oct	South Yorkshire XC 1 PB	34:22	65.58	8km
24 Sep	Sheffield Hallam parkrun	18:25	75.71	5km
17 Sep	Poole Parkrun #25	18:25	75.71	5km
11 Sep	Robin Hood Marathon SB	3:23:00	63.78	26.2mi
6 Aug	marathon talk magic mile sheffield version PB	5:24	75.93	1mi
27 Jul	Dark & White Mini-MM - Round 2 of 3. Longshaw Estate	1:56:00	48.69	12mi
9 Jul	Sheffield Hallam parkrun SB	18:09	76.82	5km
2 Jul	sheffield hallam park run	18:15	75.82	5km
21 May	Sheffield Hallam parkrun	18:44	73.87	5km
15 May	Eyam Half Marathon SB	1:33:18	65.64	13.1mi
30 Apr	Sheffield Hallam Parkrun	18:32	74.67	5km
13 Apr	South Yorkshire Road League, Low Bradfield PB	30:55	72.73	5mi
9 Apr	Sheffield Hallam Park Run	18:16	75.76	5km
2 Apr	sheffield hallam park run	18:31	74.73	5km
26 Mar	Sheffield Hallam parkrun	18:35	74.46	5km
12 Mar	Sheffield Hallam parkrun	19:03	72.64	5km
2010		Result	WAVA	Distance
18 Dec	Sheffield Hallam parkrun	19:47	69.95	5km
12 Dec	(date changed) Percy Pud SB	39:20	71.32	10km
27 Nov	Sheffield Hallam parkrun	19:59	69.25	5km
2 Oct	Sheffield Hallam parkrun SB	19:10	72.20	5km
24 Apr	Highland Fling		0.00	53mi
21 Mar	Edale Skyline PB	3:35:00	46.81	21mi
2009		Result	WAVA	Distance
6 Dec	Percy Pud 10k SB	38:10	72.92	10km
11 Jul	Lyke Wake Challenge PB	6:46:00	56.23	42mi
9 May	Cressbrook Crawl PB	51:52	55.84	6.5mi
25 Apr	Highland Fling PB	9:36:49	52.20	53mi
29 Mar	Edale Skyline	3:40:18	45.31	21mi
2008		Result	WAVA	Distance
7 Dec	Percy Pud 10k	38:52	71.04	10km
21 Sep	New Forest Marathon PB	3:07:52	67.24	26.2mi
7 Sep	Great Yorkshire Run SB	38:16	72.16	10km
12 Jul	Lyke Wake Challenge SB	6:51:00	55.10	42mi
27 Jun	tideswell fell race PB	31:55	60.49	4.4mi
17 May	White Peak Swift Half PB	1:25:12	70.18	13.1mi
30 Mar	Edale Skyline	4:07:50	39.98	21mi
2007		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	37:46	72.54	10km
15 Sep	High Peak 40 Mile Challenge PB	7:07:00	49.61	40mi
12 Aug	Brownsea Island Swim	1:55:00 /	0.00	6.5km/0miles
7 Jul	Lyke Wake Challenge SB	7:57:00	47.12	42mi
19 May	White Peak marathon SB	3:48:10	54.57	26.2mi
18 Mar	Edale Skyline SB	4:08:16	39.64	21mi
2006		Result	WAVA	Distance
3 Dec	Percy Pud 10km SB	38:38	70.41	10km
16 Sep	High Peak 40 Mile Challenge SB	7:57:03	44.11	40mi
28 May	buxton half marathon SB	1:28:23	66.80	13.1mi
7 May	Eyam Half Marathon	1:30:57	64.91	13.1mi
19 Mar	edale skyline SB	3:52:24	42.09	21mi
29 Jan	Tigger Tor SB	1:38:47	45.19	10mi
2005		Result	WAVA	Distance
21 May	white peak marathon		0.00	26.2mi
1 May	Sheffield Half Marathon SB	1:28:39	66.26	13.1mi
20 Mar	edale skyline SB	4:40:00	34.76	21mi
6 Mar	Sheffield Lord Mayors 10K PB	36:52	72.91	10km
2004		Result	WAVA	Distance
5 Dec	Percy Pud SB	37:12	72.25	10km
22 May	White Peak SB	3:21:00	61.02	26.2mi
2003		Result	WAVA	Distance
30 Nov	percy pud 10k SB	38:41	69.15	10km
2002		Result	WAVA	Distance
28 Oct	Dublin Marathon SB	3:14:19	62.90	26.2mi

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	0	3	15	0	0	3	3	0	0	0	0	0	23
2024	0	0.3	0.5	1.3	3.9	4.2	1.6	0	0	0	0	0	11.8
2024	105	65	94	50	97	77	39	0	0	0	0	0	528
2024	21	43	115	0	112	93	133	0	0	0	0	0	517
2023	11	16	8	0	0	3	19	0	0	0	1	13	70
2023	0	0.1	0	0	1.3	3.5	2	3.4	2.9	1.7	0.7	0.1	15.7
2023	146	120	105	159	129	98	56	109	123	141	146	84	1414
2023	0	47	40	68	244	185	211	236	220	275	83	35	1644
2022	0	0	17	0	0	0	0	0	0	0	0	0	17
2022	0.1	0	0	0	0.1	0	1.2	0.8	0.3	1.6	0.5	0.1	4.6
2022	46	81	98	70	74	111	50	81	88	112	157	137	1105
2022	21	21	167	145	130	103	261	138	502	213	116	7	1826
2021	0	0	0	0	0	0	12	0	0	0	0	0	12
2021	0.6	1	0.1	0.1	0	0.4	0.6	0.1	0.3	0.3	0.4	0	3.9
2021	125	109	109	108	104	120	48	119	97	58	67	39	1104
2021	0	53	21	246	158	74	164	161	106	300	13	0	1296
2020	0	0	0	0	8	0	0	0	0	6	0	0	14
2020	0.8	0.4	0.1	0	0.5	0	0	0.4	1.3	3.5	4.1	1.9	13
2020	75	106	87	81	97	98	84	70	83	109	128	126	1143
2020	33	93	50	139	251	113	139	254	190	114	243	0	1618
2019	0.9	1.1	0.8	1.2	4.2	5.6	1	0.4	2.1	1.8	1.5	0.6	21.3
2019	102	91	84	63	70	88	59	62	90	91	96	77	973
2019	50	0	55	92	100	32	37	30	0	43	0	0	439
2018	4	0	0	0	0	0	0	0	0	0	0	0	4
2018	2.2	5.3	3.2	8.3	8	7.9	11	6.6	4.1	4.2	2.8	0.7	64.4
2018	115	90	106	71	70	48	53	53	91	110	54	101	960
2018	0	0	43	93	305	223	175	204	123	157	132	69	1527
2017	0	0	0	0	0	0	0	0	17	0	0	0	17
2017	8.3	7.6	15.5	12.5	5	1.8	2.8	0.6	0	0	0.1	0.3	54.4
2017	88	63	114	72	36	0	0	0	0	49	83	86	592
2017	117	132	160	388	180	0	0	0	0	12	24	36	1049
2016	19.1	15.4	16.4	13	10.7	20.4	6.7	11.1	7.2	6.8	4.6	6.8	138.2
2016	93	27	69	88	91	77	61	71	63	99	96	79	914
2016	104	71	130	216	134	178	317	217	122	93	136	83	1801
2015	3.8	3.2	6.2	9	11.2	8.5	7.7	7.6	10.6	14.2	14.3	14.4	110.6
2015	98	83	103	65	100	73	54	62	86	68	72	62	926
2015	71	96	209	254	242	300	114	229	131	165	109	67	1987
2014	7.4	11	8.9	11	13.1	15.2	15.8	3.5	4.7	2.7	6.9	0.8	100.8
2014	66	70	78	83	21	4	11	24	46	23	72	90	587
2014	0	22	92	114	174	187	251	194	215	162	142	42	1595
2013	0	0	0	0	0	0	12	0	0	0	0	0	12
2013	14.5	7.9	8.6	10.1	12.7	16.9	8.5	8.7	5.3	6.7	7	2.8	109.7
2013	11	10	28	37	57	36	29	52	46	74	82	55	518
2013	54	42	103	95	134	198	200	332	244	83	93	59	1637
2012	0	0	0	0	0	0	4.1	5.6	7.5	8.8	5.1	5.6	36.6
2012	107	139	129	109	101	32	22	3	46	50	38	29	804
2012	68	61	75	14	90	177	156	64	295	245	101	58	1405
2011	4	0	0	0	0	0	0	0	0	0	0	8	12
2011	140	131	120	138	148	146	131	90	95	66	53	57	1314
2011	13	20	119	152	22	23	26	17	52	102	117	24	685
2010	0	0	0	0	6	0	0	0	0	0	0	0	6
2010	184	174	179	79	127	33	21	0	23	51	96	96	1061
2010	0	0	12	0	0	37	55	0	156	121	30	0	411
2009	0	0	0	0	0	0	0	0	0	0.6	0	0	0.6
2009	154	183	153	153	107	107	133	129	141	138	113	107	1618
2009	0	0	0	0	0	0	0	0	25	0	0	0	25
2008	0	0	0	0	0	0	0	0	0	0	9	85	94
2007	0	0	0	0	0	0	0	4	0	0	0	0	4

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	-	-	34.6mi, 4:39:43 Bike - General 1) 35.01km - 3:03:19(5:14/km) 11.46/40.64kmph 2) 20.74km - 1:36:25(4:39/km) 361cal 12.91/45.72kmph Add a comment	0.2mi, 15:28 Swim - General 1) 0.21km - 10:00(47:24/km) 182cal 1.27/14.22kmph 2) 0.13km - 5:29(42:27/km) 105cal 1.41/5.65kmph Add a comment 48.7mi, 5:38:05 Bike - General 1) 1km - 5:16(5:16/km) 2) 1km - 3:31(3:31/km) 3) 1km - 3:01(3:01/km) 4) 1km - 3:13(3:13/km) 5) 1km - 3:04(3:04/km) 6) 1km - 5:05(5:05/km) 7) 1km - 3:10(3:10/km) 8) 1km - 4:21(4:21/km) 9) 1km - 4:07(4:07/km) 10) 1km - 5:50(5:50/km) 11) 1km - 4:14(4:14/km) 12) 1km - 10:30(10:30/km) 13) 1km - 10:30(10:30/km) 14) 1km - 3:34(3:34/km) 15) 1km - 7:40(7:40/km) 16) 1km - 4:16(4:16/km) 17) 1km - 9:49(9:49/km) 18) 1km - 6:35(6:35/km) 19) 1km - 3:09(3:09/km) 20) 1km - 3:18(3:18/km) 21) 1km - 3:26(3:26/km) 22) 1km - 5:39(5:39/km) 23) 1km - 4:52(4:52/km) 24) 1km - 6:20(6:20/km) 25) 1km - 38:35(38:35/km) 26) 1km - 2:00(2:00/km) 27) 1km - 1:54(1:54/km) 28) 1km - 1:33(1:33/km) 29) 1km - 2:15(2:15/km) 30) 1km - 1:34(1:34/km) 31) 1km - 3:33(3:33/km) 32) 1km - 1:54(1:54/km) 33) 1km - 1:56(1:56/km) 34) 1km - 1:27(1:27/km) 35) 1km - 2:19(2:19/km) 36) 1km - 7:03(7:03/km) 37) 1km - 3:56(3:56/km) 38) 1km - 5:34(5:34/km) 39) 1km - 1:01:21(1:01:21/km) 40) 1km - 2:35(2:35/km) 41) 1km - 2:03(2:03/km) 42) 1km - 3:21(3:21/km) 43) 1km - 3:23(3:23/km) 44) 1km - 3:09(3:09/km) 45) 1km - 6:18(6:18/km) 46) 1km - 6:41(6:41/km) 47) 1km - 4:58(4:58/km) 48) 1km - 5:09(5:09/km) 49) 1km - 5:07(5:07/km) 50) 1km - 9:08(9:08/km) 51) 1km - 2:50(2:50/km) 52) 1km - 2:28(2:28/km) 53) 1km - 1:57(1:57/km) 54) 1km - 1:41(1:41/km) 55) 1km - 2:14(2:14/km) 56) 1km - 2:46(2:46/km) 57) 1km - 7:21(7:21/km) 58) 1km - 3:08(3:08/km) 59) 1km - 3:48(3:48/km) 60) 1km - 3:02(3:02/km) 61) 1km - 2:52(2:52/km) 62) 1km - 2:44(2:44/km) 63) 1km - 7:50(7:50/km) 64) 1km - 4:43(4:43/km) 65) 1km - 2:37(2:37/km) 66) 1km - 2:26(2:26/km) 67) 1km - 3:48(3:48/km) 68) 1km - 3:24(3:24/km) 69) 1km - 3:17(3:17/km) 70) 1km - 3:36(3:36/km) 71) 1km - 4:08(4:08/km) 72) 1km - 2:22(2:22/km) 73) 1km - 3:41(3:41/km) 74) 1km - 8:45(8:45/km) 75) 1km - 5:52(5:52/km) 76) 1km - 4:02(4:02/km) 77) 1km - 3:52(3:52/km) 78) 1km - 4:27(4:27/km) 79) 0.32km - 2:05(6:29/km) Add a comment 7.1mi, 44:04 Bike - General 1) 1km - 4:42(4:42/km) 2) 1km - 4:11(4:11/km) 3) 1km - 5:33(5:33/km) 4) 1km - 3:06(3:06/km) 5) 1km - 3:09(3:09/km) 6) 1km - 4:14(4:14/km) 7) 1km - 3:08(3:08/km) 8) 1km - 2:50(2:50/km) 9) 1km - 3:08(3:08/km) 10) 1km - 2:57(2:57/km) 11) 1km - 3:33(3:33/km) 12) 0.36km - 3:33(9:55/km) Add a comment	2.9mi, 1:26:33 Walk - General 1) 1.95km - 46:26(23:48/km) 128cal 60/137rpm 2.52/23.08kmph 2) 2.67km - 40:07(15:01/km) 184cal 53/139rpm 4/43.92kmph Add a comment	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	2.1mi, 29:32 Run - General 1) 1km - 10:07(10:07/km) 2) 1km - 7:17(7:17/km) 3) 1km - 8:16(8:16/km) 4) 0.42km - 3:40(8:39/km) Add a comment	-	8.1mi, 1:29:50 Run - General 1) 10.69km - 1:10:54(6:38/km) 776cal 78/107rpm 9.05/14kmph 2) 2.29km - 18:56(8:15/km) 149cal 69/110rpm 7.27/12.02kmph Add a comment	-	0.2mi, 12:32 Swim - General 1) 0.26km - 10:00(38:55/km) 421cal 1.54/38.63kmph 2) 0.1km - 2:32(24:49/km) 30cal 2.42/5.08kmph Add a comment 5.6mi, 54:25 Run - General 1) 1km - 6:07(6:07/km) 160/164rpm 2) 1km - 5:46(5:46/km) 161/164rpm 3) 1km - 6:17(6:17/km) 156/162rpm 4) 1km - 6:12(6:12/km) 161/164rpm 5) 1km - 6:33(6:33/km) 147/166rpm 6) 1km - 5:27(5:27/km) 164/166rpm 7) 1km - 5:52(5:52/km) 161/164rpm 8) 1km - 6:26(6:26/km) 154/162rpm 9) 1km - 5:44(5:45/km) 160/166rpm Add a comment	0.3mi, 14:28 Swim - General 1) 0.29km - 10:00(34:36/km) 161cal 1.74/18.68kmph 2) 0.11km - 4:28(41:19/km) 80cal 1.45/10.15kmph Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
-	-	-	3.4mi, 36:27 Run - Trail Run Run with Morven 1) 1km - 6:32(6:32/km) 157/160rpm 2) 1km - 6:21(6:21/km) 157/160rpm 3) 1km - 5:56(5:56/km) 157/166rpm 4) 1km - 7:55(7:55/km) 151/162rpm 5) 1km - 6:35(6:35/km) 155/160rpm 6) 0.46km - 3:07(6:47/km) 157/160rpm Add a comment 3.9mi, 26:23 Bike - General 1) 1km - 4:41(4:41/km) 2) 1km - 3:24(3:24/km) 3) 1km - 4:01(4:01/km) 4) 1km - 3:51(3:51/km) 5) 1km - 3:59(3:59/km) 6) 1km - 3:36(3:36/km) 7) 0.21km - 2:50(13:26/km) Add a comment 0.3mi, 13:52 Swim - General 1) 0.32km - 10:00(31:21/km) 119cal 1.92/8.35kmph 2) 0.16km - 3:52(24:58/km) 112cal 2.4/20.09kmph Add a comment 2.8mi, 23:00 Bike - General 1) 4.5km - 22:58(5:06/km) 11.75/39.35kmph 2) 4.5km - 2(0/km) 24cal 11.75/5.9kmph Add a comment	0mi, 39:41 Cross - Weights Lift club barbell chest press Add a comment	0mi, 48:33 Cross - Body Pump Body pump Add a comment 24.5mi, 2:57:13 Bike - General Edges 1) 1km - 5:21(5:21/km) 2) 1km - 3:56(3:56/km) 3) 1km - 4:06(4:06/km) 4) 1km - 5:32(5:32/km) 5) 1km - 3:51(3:51/km) 6) 1km - 3:00(3:00/km) 7) 1km - 6:03(6:03/km) 8) 1km - 5:48(5:48/km) 9) 1km - 4:17(4:17/km) 10) 1km - 7:56(7:56/km) 11) 1km - 7:19(7:19/km) 12) 1km - 5:42(5:42/km) 13) 1km - 8:37(8:37/km) 14) 1km - 4:13(4:13/km) 15) 1km - 4:09(4:09/km) 16) 1km - 4:04(4:04/km) 17) 1km - 3:11(3:11/km) 18) 1km - 1:48(1:48/km) 19) 1km - 5:41(5:41/km) 20) 1km - 5:45(5:45/km) 21) 1km - 6:48(6:48/km) 22) 1km - 6:05(6:05/km) 23) 1km - 8:19(8:19/km) 24) 1km - 4:47(4:47/km) 25) 1km - 4:37(4:37/km) 26) 1km - 3:43(3:43/km) 27) 1km - 3:56(3:56/km) 28) 1km - 3:56(3:56/km) 29) 1km - 4:43(4:43/km) 30) 1km - 7:44(7:44/km) 31) 1km - 4:33(4:33/km) 32) 1km - 3:00(3:00/km) 33) 1km - 1:44(1:44/km) 34) 1km - 1:16(1:16/km) 35) 1km - 1:31(1:31/km) 36) 1km - 1:29(1:29/km) 37) 1km - 2:20(2:20/km) 38) 1km - 2:14(2:14/km) 39) 1km - 1:39(1:39/km) 40) 0.38km - 7:13(18:54/km) Add a comment	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
6.3mi, 1:47:31 Run - Trail Run New paths on and off Kinder 1) 1km - 12:29(12:29/km) 137/162rpm 2) 1km - 8:37(8:37/km) 149/162rpm 3) 1km - 11:34(11:34/km) 135/162rpm 4) 1km - 17:05(17:05/km) 114/162rpm 5) 1km - 8:36(8:36/km) 140/160rpm 6) 1km - 18:26(18:26/km) 115/176rpm 7) 1km - 8:44(8:44/km) 145/184rpm 8) 1km - 7:29(7:29/km) 146/160rpm 9) 1km - 7:25(7:25/km) 152/160rpm 10) 1km - 5:26(5:26/km) 160/162rpm 11) 0.18km - 1:40(9:06/km) 133/222rpm Add a comment	0mi, 39:47 Cross - Weights Lift club back squats Add a comment 4.1mi, 31:18 Bike - General 1) 1km - 4:16(4:16/km) 2) 1km - 3:56(3:56/km) 3) 1km - 4:19(4:19/km) 4) 1km - 2:59(2:59/km) 5) 1km - 7:04(7:04/km) 6) 1km - 3:07(3:07/km) 7) 0.62km - 5:37(8:59/km) Add a comment 0.2mi, 15:50 Swim - Open Water CVP 19.8 1) 0.09km - 10:00(1:46:23/km) 143cal 0.57/14.87kmph 2) 0.27km - 5:50(21:30/km) 420cal 2.79/31.93kmph Add a comment 3.6mi, 21:10 Bike - General 1) 1km - 2:55(2:55/km) 2) 1km - 1:54(1:54/km) 3) 1km - 3:28(3:28/km) 4) 1km - 2:56(2:56/km) 5) 1km - 4:41(4:41/km) 6) 0.78km - 5:15(6:45/km) Add a comment	8.2mi, 1:43:53 Run - Long Run Run leading Tues am group 1) 1km - 7:53(7:53/km) 151/176rpm 2) 1km - 7:31(7:31/km) 153/226rpm 3) 1km - 7:03(7:03/km) 155/164rpm 4) 1km - 9:15(9:15/km) 145/196rpm 5) 1km - 7:39(7:39/km) 151/164rpm 6) 1km - 8:00(8:00/km) 152/226rpm 7) 1km - 7:33(7:33/km) 155/176rpm 8) 1km - 9:18(9:18/km) 150/162rpm 9) 1km - 8:10(8:10/km) 144/162rpm 10) 1km - 8:56(8:56/km) 145/230rpm 11) 1km - 7:15(7:15/km) 152/164rpm 12) 1km - 7:32(7:32/km) 154/162rpm 13) 1km - 6:40(6:40/km) 156/166rpm 14) 0.18km - 1:08(6:08/km) 159/162rpm Add a comment	5.1mi, 59:57 Run - Trail Run Run with Liddy 1) 1km - 7:26(7:26/km) 157/162rpm 2) 1km - 7:27(7:27/km) 151/162rpm 3) 1km - 7:04(7:04/km) 153/162rpm 4) 1km - 7:55(7:55/km) 148/220rpm 5) 1km - 6:40(6:40/km) 148/160rpm 6) 1km - 7:06(7:06/km) 142/228rpm 7) 1km - 6:10(6:10/km) 158/168rpm 8) 1km - 8:15(8:15/km) 143/158rpm 9) 0.25km - 1:53(7:30/km) 158/186rpm Add a comment 0.3mi, 15:47 Swim - Open Water CVP 20.1 degrees 1) 0.31km - 10:00(32:03/km) 302cal 1.87/34.24kmph 2) 0.12km - 5:47(47:27/km) 101cal 1.26/10.04kmph Add a comment	0mi, 47:09 Cross - Weights Lift club barbell chest press Add a comment	0.2mi, 12:10 Swim - General 1) 0.19km - 10:00(52:55/km) 92cal 1.13/10.26kmph 2) 0.05km - 2:10(48:02/km) 64cal 1.25/5.83kmph Add a comment 3.7mi, 20:22 Bike - General 1) 1km - 3:07(3:07/km) 2) 1km - 2:10(2:10/km) 3) 1km - 3:25(3:25/km) 4) 1km - 3:18(3:18/km) 5) 1km - 4:20(4:20/km) 6) 0.9km - 4:02(4:29/km) Add a comment	-

roger, may be the faster brother ag

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