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themongoose
M40 Hampshire

Coyote (61)

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Races
79
Miles
4186
Miles
340
Miles
6790
Miles
1198
WAVA
65.80%
5k
20:21
10k
43:35
10M
1:12:05
Half
1:35:26
Mara
4:03:36
50k
5:08:30
20k
1:16:51
56M
3:22:00
750m
27:50

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My parkrun
Andover parkrun

Recent Training
6th Dec	General	6.5mi	1:00:32
5th Dec	Strength	0mi	49:25
5th Dec	General	5.3mi	48:43
4th Dec	General	1.1mi	57:04
4th Dec	Elliptical	0mi	30:01

Planned Races
Fleet Half Marathon.	24th Mar
IronBourne Middle Distance Triathlon	14th Jul

12 Month Benchmarks	Run	Bike
Mile	5:55	1:31
5k	19:11	6:23
5mi	32:13	10:59
10k	41:34	14:05
10mi	1:12:30	26:32
Half	1:37:04	35:40

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	PB	WB
5km	31	23:54 54.63	20:21 64.59	23:10 56.74	21:24 62.32	21:16 63.16	20:34 65.80	20:21 6:33/mi	65.80
10km	7	48:42 54.71	45:32 58.75	44:20 60.34	45:49 59.00	43:35 62.02		43:35 7:01/mi	62.02
10mi	4				1:12:05 61.93	1:14:22 60.39	1:13:19 61.68	1:12:05 7:13/mi	61.93
13.1mi	12		1:35:26 61.29	1:41:08 57.84	1:40:44 58.61	1:37:31 60.54	1:37:02 61.20	1:35:26 7:17/mi	61.29
15mi	1						2:12:00 52.33	2:12:00 8:48/mi	52.33
16mi	1					2:20:10 52.13		2:20:10 8:46/mi	52.13
26km	1			2:00:00 60.96				2:00:00 7:26/mi	60.96
26.2mi	4		4:03:36 50.35		6:31:18 31.63	4:14:06 49.00		4:03:36 9:18/mi	50.35
26.2mi	1			4:37:30 44.42				4:37:30 10:35/mi	44.42
50km	1					5:08:30 49.64		5:08:30 9:56/mi	49.64
40mi	1				8:15:20 42.23			8:15:20 12:23/mi	42.23

Date	Planned Races			Distance
14 Jul	IronBourne Middle Distance Triathlon Confirmed			1.2miles/56miles/13.1miles
24 Mar	Fleet Half Marathon. Confirmed			13.1mi
2023		Result	WAVA	Distance
2 Dec	Andover parkrun	21:52	61.88	5km
15 Oct	Great South Run SB	1:13:19	61.68	10mi
7 Oct	Kralingse Bos parkrun	20:46	65.16	5km
24 Sep	Hever Castle Gauntlet Middle Distance	35:07 / 4:12:17 / 2:33:38	0.00	1.9km/54miles/13.1miles
16 Sep	Andover parkrun	21:19	63.48	5km
26 Aug	Reading parkrun SB	20:34	65.80	5km
20 Aug	The Big Pilgrimage - 15 Miles PB	2:12:00	52.33	15mi
19 Aug	Westpark Parkrun (Munich)	22:07	61.18	5km
12 Aug	Andover parkrun	21:23	63.28	5km
6 Aug	Dorney Triathlon - Standard	23:21 / 1:31:40 / 48:07	0.00	1.5km/38km/10km
16 Jul	Ironman 70.3 Swansea	35:04 / 3:47:10 / 2:10:09	0.00	1.2miles/56miles/13.1miles
2 Jul	Grafham Water Swimrun	1:54:00 / 1:37:00	0.00	3.8km/18.5km
18 Jun	South East Swimrun - Longside Lake	51:00 / 15:00	0.00	2.2km/2.8km
3 Jun	Andover parkrun	20:58	64.54	5km
29 Apr	Andover parkrun	21:30	62.94	5km
26 Mar	Ghent Half Marathon	1:38:01	60.59	13.1mi
18 Mar	Great Salterns parkrun	22:26	59.88	5km
11 Mar	Tidworth parkrun	22:37	59.39	5km
4 Mar	Rushmoor parkrun	21:29	62.53	5km
26 Feb	Wokingham Half Marathon SB	1:37:02	61.20	13.1mi
28 Jan	Andover parkrun	21:30	62.48	5km
21 Jan	Andover parkrun	21:56	61.24	5km
2022		Result	WAVA	Distance
24 Dec	Andover parkrun	22:16	60.33	5km
10 Dec	Andover parkrun	22:33	59.57	5km
3 Dec	Salisbury Plain Marathon SB	4:14:06	49.00	26.2mi
16 Oct	Great South Run SB	1:14:22	60.39	10mi
2 Oct	Thruxton Mass Attack Duathlon	50:46 / 1:22:49 /18:31	0.00	11.4km/38km/3.8km
24 Sep	Chippenham parkrun #367	21:47	61.67	5km
18 Sep	Ironman 70.3 Weymouth	34:21 / 3:22:00 / 1:56:35	0.00	1.2miles/56miles/13.1miles
10 Sep	Andover parkrun	21:35	62.24	5km
3 Sep	Andover On Trails	4:26:13	46.77	26.2mi
28 Aug	Koberstädter Waldmarathon	1:41:30	58.51	13.1mi
27 Aug	Nidda parkrun	21:40	62.00	5km
20 Aug	Upton Court parkrun SB	21:16	63.16	5km
30 Jul	Round Reading Ultra 50k PB	5:08:30	49.64	50km
21 May	Andover parkrun	21:25	62.72	5km
8 May	Alton 10 mile	1:17:13	58.16	10mi
30 Apr	Hurstbourne 5	40:43	53.54	5mi
27 Mar	Combe Gibbet to Overton 16M PB	2:20:10	52.13	16mi
20 Mar	Fleet Half Marathon SB	1:37:31	60.54	13.1mi
13 Feb	Cancer Research London Winter Run 10K PB	43:35	62.02	10km
5 Feb	Andover parkrun	22:14	59.98	5km
2021		Result	WAVA	Distance
18 Dec	Southampton parkrun SB	21:24	62.31	5km
13 Nov	Testway 40 PB	8:15:20	42.23	40mi
31 Oct	Winchester 10k SB	45:49	59.00	10km
17 Oct	Great South Run PB	1:12:05	61.93	10mi
3 Oct	Thruxton Mass Attack Duathlon	52:05 / 1:32:21 /20:42	0.00	11.4km/38km/3.8km
25 Sep	Andover parkrun	21:50	61.08	5km
19 Sep	Winchester Half Marathon	1:41:29	58.17	13.1mi
18 Sep	Frimley Lodge parkrun	22:14	59.98	5km
5 Sep	ABP Southampton Marathon SB	6:31:18	31.63	26.2mi
29 Aug	Dorney Triathlon	27:50 / 1:16:51 / 44:15	0.00	750metres/20km/5km
14 Aug	Andover parkrun	22:12	60.07	5km
18 Jul	Ironman 70.3 Stafford	36:19 / 3:25:20 / 2:04:20	0.00	1.2miles/56miles/13.1miles
11 Jul	Andover Triathlon	7:25 / 1:05:20 / 38:17	0.00	440metres/30km/8.3km
26 Jun	RunThrough Lee Valley VeloPark 5k, 10k, 10 mile & Half Marathon SB	1:40:44	58.61	13.1mi
2020		Result	WAVA	Distance
4 Oct	Thruxton Mass Attack Duathlon	51:49 / 1:32:13 /19:42	0.00	11.4km/38km/3.8km
19 Sep	New Forest Marathon PB	4:37:30	44.42	26.22mi
8 Mar	Richmond Park Half Marathon	1:47:05	54.63	13.1mi
1 Mar	Kempton Park 5k, 10k and Half Marathon SB	1:41:08	57.84	13.1mi
9 Feb	Newbury Racecourse 10k	48:58	54.63	10km
26 Jan	Bangsaen10 SB	44:20	60.34	10km
12 Jan	MSU Run Super Half Marathon PB	2:00:00	60.96	26km
4 Jan	Andover parkrun SB	23:10	56.74	5km
2019		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon PB	4:03:36	50.35	26.2mi
17 Nov	Zhoushan Half Marathon PB	1:35:26	61.29	13.1mi
26 Oct	Winchester parkrun	21:09	62.15	5km
6 Oct	Thruxton Mass Attack Duathlon	49:00 / 1:28:00 /17:00	0.00	11.4km/38km/3.8km
22 Sep	Winchester Half Marathon	1:38:26	59.43	13.1mi
14 Sep	Andover parkrun PB	20:21	64.59	5km
8 Sep	Little London 10km, September SB	45:32	58.75	10km
10 Aug	Bryn Bach parkrun	23:20	56.33	5km
27 Jul	Stonehouse parkrun	20:57	62.74	5km
21 Jul	Andover Triathlon	7:14 / 1:04:19 / 37:49	0.00	440metres/30km/8.3km
5 May	ABP Southampton Half Marathon	1:42:11	57.25	13.1mi
27 Jan	Farnborough Half Marathon	1:52:04	52.02	13.1mi
2018		Result	WAVA	Distance
3 Nov	Andover parkrun SB	23:54	54.63	5km
14 Oct	Thruxton 10k SB	48:42	54.71	10km
16 Sep	Andover Lake Run 10k	51:34	51.67	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	3	9	33	20	16	56	3	37	19	54	11	0	261
2023	7.3	2.2	4.5	2.4	7.9	8.3	9	7.8	7.5	4.9	2.5	1.1	65.4
2023	123	74	112	77	62	69	78	78	45	89	114	29	949
2023	43	36	40	181	299	141	171	185	209	0	11	0	1317
2022	15	15	3	28	30	90	14	42	15	13	1	10	275
2022	7.8	8.1	9.1	6.4	14.7	10.2	11.7	9.1	12.9	8.6	4.8	2.8	106
2022	85	43	100	77	68	74	118	89	69	118	115	76	1032
2022	84	17	32	62	128	32	146	135	148	70	74	72	1000
2021	19	25	13	23	27	23	12	25	11	23	14	18	235
2021	0	0	0	0	5.7	10.1	9.1	9.6	14.1	6.9	11.2	5.6	72.2
2021	25	26	72	62	104	79	72	84	85	115	82	77	884
2021	256	238	211	174	146	139	198	128	65	23	38	74	1690
2020	20	12	33	18	11	25	27	14	5	1	15	7	188
2020	2.5	6.1	7.2	0	0	0	0	2	0	0	0	4.7	22.4
2020	77	49	44	6	21	30	38	49	82	74	61	21	551
2020	282	24	3	150	272	80	113	226	99	191	53	79	1573
2019	0	4	0	6	34	12	11	37	5	29	4	7	149
2019	0	0	0	0	1.4	12.2	8.6	5.7	6.6	8.1	5.7	7.9	56.3
2019	13	0	0	0	70	67	108	61	104	63	87	79	653
2019	0	7	34	31	190	168	160	267	83	91	36	12	1079
2018	0	0	0	0	0	3	0	0	0	0	0	0	3
2018	0	0	0	0	0	0	0	4.1	13.7	0	0	0	17.7
2018	0	0	0	0	0	1	3	13	6	6	0	8	38
2018	0	0	0	0	0	0	10	20	48	0	14	40	132
2017	0	0	0	8	0	0	0	0	0	0	0	0	8
2016	0	0	0	6	0	0	0	0	0	0	0	0	6
2015	0	2	0	0	4	1	0	0	0	0	0	0	6
2014	0	0	0	0	0	0	0	0	0	0	0	8	8
2013	0	0	0	0	1	2	0	1	0	0	0	0	4
2012	3	0	9	0	0	3	0	0	0	0	0	0	14
2011	0	0	0	0	0	0	10	0	0	8	0	0	18
2011	0	0	0	0	0	0	0	0	11	0	0	0	11
2010	0	0	0	5	5	0	0	5	0	1	0	0	16
2010	0	0	0	0	0	0	0	0	0	1	0	0	1
2009	8	0	0	0	0	0	0	0	0	0	0	0	8
2008	0	0	0	0	0	0	0	0	0	0	0	0	0
2006	0	0	0	1	0	0	0	0	0	1	0	0	2
2005	0	0	3	0	3	0	0	0	0	0	0	0	6
2004	0	14	19	0	0	0	14	0	0	0	0	0	46
2003	0	0	3	0	0	10	0	0	0	0	0	0	12

Thu 9th Nov Nov 9	Fri 10th Nov Nov 10	Sat 11th Nov Nov 11	Sun 12th Nov Nov 12	Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15
0mi, 46:24 Cross - Strength 2.8mi, 24:37 Run - General Split Summary === 1) 0.92km - 5:00(5:27/km) 121/136bpm [659b/km] 65cal 2) 3.55km - 19:37(5:32/km) 136/150bpm [753b/km] 262cal	6.6mi, 1:01:06 Run - General Split Summary === 1) 0.91km - 5:00(5:31/km) 125/135bpm [690b/km] 67cal 2) 9.63km - 55:00(5:43/km) 133/146bpm [759b/km] 707cal 3) 0.11km - 1:06(10:00/km) 114/132bpm [1139b/km] 7cal	0mi, 1:04:54 Cross - Yoga 2.8mi, 16:32 Bike - General Split Summary === 1) 4.52km - 16:32(3:39/km) 114/133bpm [417b/km] 159cal 3.1mi, 22:21 Run - General Split Summary === 1) 2.33km - 10:05(4:19/km) 153/165bpm [661b/km] 159cal 2) 2.35km - 10:41(4:33/km) 157/165bpm [715b/km] 168cal 3) 0.37km - 1:35(4:15/km) 155/161bpm [658b/km] 28cal 2.8mi, 14:03 Bike - General Split Summary === 1) 4.55km - 14:03(3:05/km) 106/120bpm [327b/km] 117cal	7.4mi, 1:08:44 Run - General Split Summary === 1) 0.93km - 5:00(5:23/km) 124/140bpm [668b/km] 65cal 2) 11.03km - 1:03:44(5:47/km) 128/146bpm [740b/km] 799cal	1.2mi, 58:37 Swim - General Split Summary === 1) 0.2km - 3:20(16:40/km) 110/120bpm [1833b/km] 48cal 27/rpm 2) 0km - 26(0/km) 113/121bpm [INFb/km] 2cal 3) 0.1km - 2:49(28:13/km) 111/114bpm [3131b/km] 21cal 4) 0km - 35(0/km) 106/109bpm [INFb/km] 3cal 5) 0.2km - 4:10(20:49/km) 123/130bpm [2560b/km] 31cal 6) 0km - 2:27(0/km) 103/126bpm [INFb/km] 11cal 7) 0.1km - 1:42(17:00/km) 110/122bpm [1870b/km] 13cal 8) 0km - 15(0/km) 117/120bpm [INFb/km] 1cal 9) 0.1km - 1:47(17:51/km) 118/126bpm [2105b/km] 13cal 10) 0km - 11(0/km) 123/125bpm [INFb/km] 1cal 11) 0.1km - 1:48(17:59/km) 121/125bpm [2177b/km] 14cal 12) 0km - 19(0/km) 120/125bpm [INFb/km] 1cal 13) 0.1km - 1:48(17:56/km) 122/127bpm [2188b/km] 13cal 14) 0km - 8(0/km) 123/125bpm [INFb/km] 1cal 15) 0.1km - 1:47(17:50/km) 119/124bpm [2122b/km] 13cal 16) 0km - 14(0/km) 116/118bpm [INFb/km] 1cal 17) 0.1km - 1:47(17:48/km) 118/123bpm [2100b/km] 13cal 18) 0km - 14(0/km) 116/118bpm [INFb/km] 1cal 19) 0.1km - 1:45(17:31/km) 117/121bpm [2049b/km] 13cal 20) 0km - 14(0/km) 116/120bpm [INFb/km] 1cal 21) 0.1km - 1:50(18:17/km) 114/117bpm [2085b/km] 14cal 22) 0km - 7:29(0/km) 83/118bpm [INFb/km] 33cal 23) 0.03km - 24(15:53/km) 86/95bpm [1366b/km] 6cal 25/rpm 24) 0km - 20(0/km) 98/102bpm [INFb/km] 1cal 25) 0.03km - 27(17:45/km) 100/110bpm [1775b/km] 6cal 20/rpm 26) 0km - 23(0/km) 107/111bpm [INFb/km] 2cal 27) 0.03km - 24(15:43/km) 102/113bpm [1603b/km] 6cal 23/rpm 28) 0km - 18(0/km) 111/115bpm [INFb/km] 1cal 29) 0.03km - 24(16:19/km) 112/119bpm [1827b/km] 6cal 22/rpm 30) 0km - 19(0/km) 114/121bpm [INFb/km] 1cal 31) 0.03km - 25(16:38/km) 102/107bpm [1696b/km] 6cal 24/rpm 32) 0km - 21(0/km) 108/114bpm [INFb/km] 2cal 33) 0.03km - 26(17:13/km) 102/111bpm [1755b/km] 6cal 23/rpm 34) 0km - 20(0/km) 107/112bpm [INFb/km] 1cal 35) 0.03km - 26(17:26/km) 97/104bpm [1692b/km] 6cal 28/rpm 36) 0km - 17(0/km) 103/105bpm [INFb/km] 1cal 37) 0.03km - 26(17:16/km) 105/114bpm [1814b/km] 6cal 23/rpm 38) 0km - 1:35(0/km) 90/112bpm [INFb/km] 7cal 39) 0.1km - 2:34(25:43/km) 113/124bpm [2906b/km] 19cal 40) 0km - 1:47(0/km) 87/117bpm [INFb/km] 8cal 41) 0.08km - 1:03(14:04/km) 94/111bpm [1322b/km] 18cal 29/rpm 42) 0km - 45(0/km) 114/122bpm [INFb/km] 3cal 43) 0.1km - 2:14(22:17/km) 119/126bpm [2653b/km] 31cal 22/rpm 44) 0km - 59(0/km) 111/122bpm [INFb/km] 4cal 45) 0.08km - 1:13(16:08/km) 110/120bpm [1774b/km] 18cal 27/rpm 46) 0km - 14(0/km) 115/120bpm [INFb/km] 1cal 47) 0.15km - 3:26(22:51/km) 119/128bpm [2719b/km] 45cal 24/rpm 48) 0km - 4(0/km) 116/117bpm [INFb/km] 5.4mi, 39:56 Run - Treadmill Split Summary === 1) 0.9km - 5:00(5:34/km) 107/116bpm [595b/km] 46cal 2) 7.85km - 34:56(4:27/km) 128/136bpm [570b/km] 417cal	0mi, 51:32 Cross - Strength 6.5mi, 54:07 Run - Treadmill Split Summary === 1) 0.87km - 5:00(5:44/km) 100/112bpm [573b/km] 39cal 2) 6.69km - 30:00(4:29/km) 127/135bpm [570b/km] 361cal 3) 1.92km - 8:00(4:11/km) 141/147bpm [589b/km] 113cal 4) 1km - 4:00(4:00/km) 151/155bpm [604b/km] 62cal 5) 0.58km - 2:00(3:25/km) 165/174bpm [565b/km] 34cal 6) 1.02km - 5:00(4:53/km) 141/174bpm [688b/km] 60cal 7) 0.03km - 7(4:09/km) 129/129bpm [536b/km] 1cal	7.3mi, 1:11:36 Run - General Split Summary === 1) 11.76km - 1:11:36(6:05/km) 128/148bpm [779b/km] 885cal
Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22
0mi, 43:19 Cross - Elliptical Split Summary === 1) 0km - 43:19(0/km) 97/116bpm [INFb/km] 262cal 21/77rpm	-	0.6mi, 22:33 Walk - General Split Summary === 1) 1.02km - 22:33(22:02/km) 66/85bpm [1454b/km] 74cal 26/80rpm 0.7mi, 23:29 Walk - General Split Summary === 1) 1km - 22:46(22:46/km) 67/83bpm [1533b/km] 2) 0.06km - 43(11:06/km) 56/61bpm [625b/km]	19.5mi, 34:51 Cross - Other Split Summary === 1) 31.31km - 34:51(1:07/km) 691cal 0.3mi, 6:48 Walk - General Split Summary === 1) 0.5km - 6:48(13:37/km) 101/113bpm [1376b/km] 43cal 46/53rpm 5mi, 40:26 Run - Treadmill Split Summary === 1) 8.05km - 40:26(5:01/km) 131/156bpm [658b/km] 517cal	0mi, 16:54 Cross - Yoga 0mi, 1:06:58 Cross - Yoga 9.6mi, 21:41 Cross - General Split Summary === 1) 15.39km - 21:41(1:24/km) 416cal 3.4mi, 25:44 Run - General Split Summary === 1) 5.42km - 25:44(4:45/km) 145/157bpm [689b/km] 394cal	4.6mi, 40:44 Run - General Split Summary === 1) 7.34km - 40:44(5:33/km) 127/137bpm [705b/km] 535cal	1mi, 15:48 Walk - General Split Summary === 1) 1.55km - 15:48(10:13/km) 90/96bpm [919b/km] 109cal 52/58rpm 4.7mi, 51:11 Run - General Split Summary === 1) 7.53km - 51:11(6:48/km) 114/128bpm [775b/km] 560cal
Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29
0mi, 1:21:35 Cross - Yoga 0.4mi, 9:06 Walk - General Split Summary === 1) 0.71km - 9:06(12:50/km) 77/93bpm [989b/km] 45cal 49/55rpm 0.9mi, 14:40 Walk - General Split Summary === 1) 1.51km - 14:40(9:42/km) 86/93bpm [834b/km] 100cal 54/63rpm 4.1mi, 44:44 Run - General Split Summary === 1) 6.6km - 44:44(6:47/km) 114/132bpm [773b/km] 484cal	0mi, 12:25 Cross - Yoga 0.9mi, 15:30 Walk - General Split Summary === 1) 1.49km - 15:30(10:23/km) 92/101bpm [956b/km] 97cal 54/57rpm 0.9mi, 15:07 Walk - General Split Summary === 1) 1.45km - 15:07(10:27/km) 93/103bpm [972b/km] 95cal 52/60rpm 4.1mi, 40:29 Run - General Split Summary === 1) 6.59km - 40:29(6:09/km) 125/150bpm [768b/km] 508cal	0.9mi, 14:37 Walk - General Split Summary === 1) 1.44km - 14:37(10:09/km) 99/114bpm [1005b/km] 96cal 55/58rpm 5.9mi, 46:56 Run - General Split Summary === 1) 9.55km - 46:56(4:55/km) 146/159bpm [718b/km] 714cal	3.8mi, 1:12:43 Walk - General Split Summary === 1) 6.15km - 1:12:43(11:50/km) 79/96bpm [935b/km] 393cal 47/79rpm	-	0mi, 35:50 Cross - Strength 6.3mi, 53:13 Run - General Split Summary === 1) 0.96km - 5:00(5:13/km) 126/140bpm [658b/km] 70cal 2) 9.13km - 48:13(5:17/km) 142/162bpm [750b/km] 672cal	0.6mi, 33:42 Walk - General Split Summary === 1) 0.93km - 33:42(36:11/km) 72/99bpm [2606b/km] 111cal 14/80rpm 4mi, 35:14 Run - Treadmill Split Summary === 1) 0.69km - 5:00(7:14/km) 101/132bpm [731b/km] 41cal 2) 5.5km - 25:01(4:33/km) 135/147bpm [614b/km] 340cal 3) 1.02km - 5:13(5:06/km) 126/138bpm [642b/km] 52cal
Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6
6.3mi, 54:00 Run - Treadmill Split Summary === 1) 0.91km - 5:00(5:31/km) 109/121bpm [601b/km] 48cal 2) 6.39km - 30:00(4:42/km) 135/144bpm [634b/km] 409cal 3) 1.89km - 8:00(4:13/km) 149/153bpm [629b/km] 122cal 4) 1.01km - 4:00(3:57/km) 162/170bpm [639b/km] 67cal 5) 0.58km - 2:00(3:26/km) 176/182bpm [605b/km] 38cal 6) 0.87km - 5:00(5:45/km) 142/183bpm [816b/km] 53cal 7) 0km - 0(12:13:20/km) 142/183bpm [104133b/km] 53cal	3.7mi, 34:29 Run - Treadmill Split Summary === 1) 0.9km - 5:00(5:33/km) 105/115bpm [583b/km] 44cal 2) 5.44km - 25:01(4:36/km) 125/134bpm [575b/km] 292cal 3) 0.69km - 4:28(6:28/km) 117/132bpm [756b/km] 35cal	3.1mi, 21:57 Run - General Split Summary === 1) 2.35km - 10:05(4:18/km) 148/160bpm [635b/km] 169cal 2) 2.32km - 10:23(4:28/km) 161/170bpm [720b/km] 171cal 3) 0.36km - 1:29(4:07/km) 161/165bpm [662b/km] 28cal	10.1mi, 1:34:15 Run - General Split Summary === 1) 16.28km - 1:34:15(5:47/km) 131/147bpm [758b/km] 1172cal	1.1mi, 57:04 Swim - General Split Summary === 1) 0.1km - 1:35(15:49/km) 110/124bpm [1739b/km] 24cal 27/rpm 2) 0km - 25(0/km) 114/121bpm [INFb/km] 2cal 3) 0.1km - 2:07(21:13/km) 120/128bpm [2546b/km] 28cal 25/rpm 4) 0km - 44(0/km) 109/123bpm [INFb/km] 3cal 5) 0.1km - 1:43(17:06/km) 111/120bpm [1898b/km] 24cal 27/rpm 6) 0km - 1:02(0/km) 98/118bpm [INFb/km] 5cal 7) 0.03km - 57(38:07/km) 102/127bpm [3888b/km] 6cal 17/rpm 8) 0km - 47(0/km) 109/128bpm [INFb/km] 3cal 9) 0.08km - 1:13(16:11/km) 108/114bpm [1748b/km] 9cal 10) 0km - 13(0/km) 109/111bpm [INFb/km] 1cal 11) 0.05km - 56(18:38/km) 107/111bpm [1994b/km] 7cal 12) 0km - 23(0/km) 103/109bpm [INFb/km] 2cal 13) 0.05km - 58(19:10/km) 114/125bpm [2185b/km] 8cal 14) 0km - 31(0/km) 115/125bpm [INFb/km] 2cal 15) 0.1km - 2:05(20:47/km) 116/122bpm [2411b/km] 32cal 24/rpm 16) 0km - 3:45(0/km) 93/119bpm [INFb/km] 17cal 17) 0.1km - 1:38(16:18/km) 111/127bpm [1810b/km] 24cal 26/rpm 18) 0km - 7(0/km) 122/123bpm [INFb/km] 1cal 19) 0.1km - 2:49(28:14/km) 126/129bpm [3557b/km] 21cal 20) 0km - 24(0/km) 119/120bpm [INFb/km] 2cal 21) 0.1km - 2:07(21:12/km) 132/143bpm [2797b/km] 28cal 25/rpm 22) 0km - 4(0/km) 126/126bpm [INFb/km] 23) 0.1km - 2:53(28:49/km) 116/126bpm [3343b/km] 22cal 24) 0km - 31(0/km) 106/109bpm [INFb/km] 2cal 25) 0.1km - 2:03(20:31/km) 118/131bpm [2421b/km] 32cal 26/rpm 26) 0km - 5(0/km) 127/129bpm [INFb/km] 27) 0.1km - 2:27(24:26/km) 120/127bpm [2933b/km] 19cal 28) 0km - 1:41(0/km) 101/121bpm [INFb/km] 7cal 29) 0.1km - 1:40(16:36/km) 109/126bpm [1810b/km] 24cal 27/rpm 30) 0km - 10(0/km) 126/127bpm [INFb/km] 1cal 31) 0.1km - 3:08(31:20/km) 120/127bpm [3760b/km] 25cal 32) 0km - 3:09(0/km) 87/114bpm [INFb/km] 14cal 33) 0.05km - 48(16:07/km) 103/123bpm [1660b/km] 12cal 25/rpm 34) 0km - 26(0/km) 113/120bpm [INFb/km] 2cal 35) 0.05km - 1:02(20:47/km) 117/126bpm [2431b/km] 13cal 25/rpm 36) 0km - 24(0/km) 118/126bpm [INFb/km] 2cal 37) 0.05km - 1:04(21:29/km) 121/127bpm [2599b/km] 16cal 22/rpm 38) 0km - 1:27(0/km) 98/123bpm [INFb/km] 6cal 39) 0.05km - 51(16:57/km) 99/111bpm [1678b/km] 12cal 26/rpm 40) 0km - 1:32(0/km) 105/115bpm [INFb/km] 7cal 41) 0.05km - 53(17:34/km) 104/120bpm [1826b/km] 12cal 25/rpm 42) 0km - 25(0/km) 112/120bpm [INFb/km] 2cal 43) 0.05km - 1:07(22:21/km) 113/125bpm [2526b/km] 14cal 25/rpm 44) 0km - 41(0/km) 108/124bpm [INFb/km] 3cal 45) 0.1km - 1:57(19:26/km) 110/122bpm [2138b/km] 24cal 24/rpm 46) 0km - 6(0/km) 121/121bpm [INFb/km] 0mi, 30:01 Cross - Elliptical Split Summary === 1) 0km - 30:01(0/km) 105/123bpm [INFb/km] 227cal 15/70rpm	0mi, 49:25 Cross - Strength 5.3mi, 48:43 Run - General Split Summary === 1) 0.94km - 5:00(5:18/km) 124/141bpm [658b/km] 69cal 2) 6.89km - 40:00(5:49/km) 133/149bpm [773b/km] 521cal 3) 0.64km - 3:43(5:49/km) 127/132bpm [740b/km] 50cal	6.5mi, 1:00:32 Run - General Split Summary === 1) 10.49km - 1:00:32(5:46/km) 129/145bpm [745b/km] 775cal

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