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themongoose
M35

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Races
47
Miles
2781
Miles
243
Miles
5038
Miles
881
WAVA
65.54%
5k
20:21
10k
43:35
10M
1:12:05
Half
1:35:26
Mara
4:03:36
50k
5:08:30

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Recent Training
12th Aug	General	6.6mi	1:01:45
11th Aug	Strength	0mi	1:22:10
10th Aug	General	6.5mi	57:11
9th Aug	General	1.4mi	1:00:02
9th Aug	General	5.1mi	44:55

Planned Races	Show more
Koberstädter Waldmarathon	18th Aug
Andover On Trails	3rd Sep
Ironman 70.3 Weymouth	18th Sep
Thruxton Mass Attack Duathlon	2nd Oct
Great South Run	16th Oct

12 Month Benchmarks	Run	Bike
Mile	6:10	1:35
5k	20:50	6:21
5mi	34:30	10:49
10k	43:18	13:50
10mi	1:11:12	23:32
Half	1:37:29	35:15
20mi	3:04:30	1:04:44
Mara	4:15:47	1:28:30
50k	5:53:39	1:46:06
40mi	7:56:41	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2018	2019	2020	2021	2022
5km	14	20:21 6:33/mi	65.54	23:54 55.49	20:21 65.54	23:10 57.57	21:24 63.16	21:25 63.56
10km	7	43:35 7:01/mi	62.75	48:42 55.37	45:32 59.45	44:20 61.06	45:49 59.69	43:35 62.75
10mi	2	1:12:05 7:13/mi	62.20				1:12:05 62.20	1:17:13 58.40
13.1mi	9	1:35:26 7:17/mi	61.67		1:35:26 61.67	1:41:08 58.19	1:40:44 58.92	1:37:31 60.86
16mi	1	2:20:10 8:46/mi	53.02					2:20:10 53.02
26km	1	2:00:00 7:26/mi	62.01			2:00:00 62.01
26.2mi	2	4:03:36 9:18/mi	50.88		4:03:36 50.88		6:31:18 31.94
26.2mi	1	4:37:30 10:35/mi	44.87			4:37:30 44.87
50km	1	5:08:30 9:56/mi	49.53					5:08:30 49.53
40mi	1	8:15:20 12:23/mi	39.50				8:15:20 39.50

Date	Planned Races			Distance
23 Apr	ABP Southampton Marathon Confirmed			26.2mi
16 Oct	Great South Run Confirmed			10mi
2 Oct	Thruxton Mass Attack Duathlon Confirmed			11.4km/38km/3.8km
18 Sep	Ironman 70.3 Weymouth Confirmed			2.4miles/112miles/26.2miles
3 Sep	Andover On Trails Confirmed			26.2mi
18 Aug	Koberstädter Waldmarathon Confirmed			13.1mi
2022		Result	WAVA	Distance
30 Jul	Round Reading Ultra 50k PB	5:08:30	49.53	50km
21 May	Andover parkrun SB	21:25	63.56	5km
8 May	Alton 10 mile SB	1:17:13	58.40	10mi
30 Apr	Hurstbourne 5	40:43	54.25	5mi
27 Mar	Combe Gibbet to Overton 16M PB	2:20:10	53.02	16mi
20 Mar	Fleet Half Marathon SB	1:37:31	60.86	13.1mi
13 Feb	Cancer Research London Winter Run 10K PB	43:35	62.75	10km
5 Feb	Andover parkrun	22:14	60.80	5km
15 Jan	Andover parkrun	22:31	60.03	5km
1 Jan	Andover parkrun	23:10	58.35	5km
2021		Result	WAVA	Distance
18 Dec	Southampton parkrun SB	21:24	63.16	5km
13 Nov	Testway 40 PB	8:15:20	39.50	40mi
31 Oct	Winchester 10k SB	45:49	59.69	10km
17 Oct	Great South Run PB	1:12:05	62.20	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	61.91	5km
19 Sep	Winchester Half Marathon	1:41:29	58.48	13.1mi
18 Sep	Frimley Lodge parkrun	22:14	60.80	5km
5 Sep	ABP Southampton Marathon SB	6:31:18	31.94	26.2mi
29 Aug	Dorney Triathlon	27:50 / 1:16:51 / 44:15	0.00	750metres/20km/5km
14 Aug	Andover parkrun	22:12	60.89	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	58.92	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	44.87	26.22mi
8 Mar	Richmond Park Half Marathon	1:47:05	54.96	13.1mi
1 Mar	Kempton Park 5k, 10k and Half Marathon SB	1:41:08	58.19	13.1mi
9 Feb	Newbury Racecourse 10k	48:58	55.29	10km
26 Jan	Bangsaen10 SB	44:20	61.06	10km
12 Jan	MSU Run Super Half Marathon PB	2:00:00	62.01	26km
4 Jan	Andover parkrun SB	23:10	57.57	5km
2019		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon PB	4:03:36	50.88	26.2mi
26 Oct	Winchester parkrun	21:09	63.06	5km
17 Oct	Zhoushan Half Marathon PB	1:35:26	61.67	13.1mi
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	59.79	13.1mi
14 Sep	Andover parkrun PB	20:21	65.54	5km
8 Sep	Little London 10km, September SB	45:32	59.45	10km
10 Aug	Bryn Bach parkrun	23:20	57.16	5km
27 Jul	Stonehouse parkrun	20:57	63.67	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	57.60	13.1mi
27 Jan	Farnborough Half Marathon	1:52:04	52.36	13.1mi
2018		Result	WAVA	Distance
3 Nov	Andover parkrun SB	23:54	55.49	5km
14 Oct	Thruxton 10k SB	48:42	55.37	10km
16 Sep	Andover Lake Run 10k	51:34	52.29	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	15	15	3	28	51	90	14	4	0	0	0	0	219
2022	8.9	8.1	9.1	6.4	14.7	10.2	11.7	5.4	0	0	0	0	74.5
2022	85	43	100	77	68	74	118	27	0	0	0	0	592
2022	84	17	32	62	128	32	146	64	0	0	0	0	565
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	61	49	44	6	21	30	38	49	82	74	61	21	535
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

Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19	Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22
0.2mi, 6:42 Swim - General Split Summary === 1) 0.36km - 6:42(18:51/km) 113/129bpm [2131b/km] 76cal 31/40rpm 1mi, 49:15 Swim - General Split Summary === 1) 0.48km - 16:09(33:26/km) 106/127bpm [3544b/km] 110cal 16/44rpm 2) 0.38km - 9:58(26:01/km) 107/120bpm [2784b/km] 82cal 27/44rpm 3) 0.65km - 22:47(34:59/km) 98/122bpm [3428b/km] 141cal 15/44rpm 4) 0.02km - 21(21:01/km) 93/104bpm [1955b/km] 3cal 15/33rpm 0.5mi, 51:06 Swim - General Split Summary === 1) 0.8km - 51:06(1:03:57/km) 111/147bpm [7098b/km] 153cal 6/46rpm	2.4mi, 1:55:57 Swim - General Split Summary === 1) 0.15km - 2:29(16:31/km) 117/130bpm [1933b/km] 30cal 29/rpm 2) 0km - 21(0/km) 117/125bpm [INFb/km] 3) 0.15km - 2:45(18:19/km) 116/126bpm [2124b/km] 30cal 26/rpm 4) 0km - 34(0/km) 112/122bpm [INFb/km] 5) 0.15km - 3:10(21:04/km) 114/122bpm [2402b/km] 37cal 25/rpm 6) 0km - 21(0/km) 113/120bpm [INFb/km] 7) 0.15km - 3:13(21:24/km) 114/127bpm [2439b/km] 39cal 23/rpm 8) 0km - 30(0/km) 114/123bpm [INFb/km] 9) 0.15km - 3:21(22:18/km) 112/122bpm [2498b/km] 44cal 21/rpm 10) 0km - 3:20(0/km) 82/119bpm [INFb/km] 11) 0.05km - 55(18:27/km) 103/119bpm [1900b/km] 12) 0km - 8(0/km) 117/118bpm [INFb/km] 13) 0.05km - 1:06(22:01/km) 112/116bpm [2466b/km] 14) 0km - 19(0/km) 106/109bpm [INFb/km] 15) 0.05km - 1:07(22:14/km) 108/111bpm [2400b/km] 16) 0km - 8(0/km) 107/108bpm [INFb/km] 17) 0.05km - 1:05(21:35/km) 105/108bpm [2265b/km] 18) 0km - 14(0/km) 103/107bpm [INFb/km] 19) 0.05km - 1:11(23:36/km) 104/111bpm [2455b/km] 20) 0km - 12(0/km) 105/106bpm [INFb/km] 21) 0.05km - 1:13(24:21/km) 103/107bpm [2509b/km] 22) 0km - 29(0/km) 100/106bpm [INFb/km] 23) 0.05km - 1:13(24:15/km) 98/105bpm [2376b/km] 24) 0km - 14(0/km) 102/103bpm [INFb/km] 25) 0.05km - 1:02(20:42/km) 102/110bpm [2111b/km] 26) 0km - 23(0/km) 105/109bpm [INFb/km] 27) 0.05km - 1:02(20:30/km) 103/110bpm [2112b/km] 28) 0km - 8:16(0/km) 72/109bpm [INFb/km] 29) 0.3km - 5:33(18:29/km) 115/127bpm [2126b/km] 60cal 27/rpm 30) 0km - 1:18(0/km) 93/114bpm [INFb/km] 31) 0.15km - 3:01(20:07/km) 107/124bpm [2153b/km] 40cal 26/rpm 32) 0km - 30(0/km) 105/119bpm [INFb/km] 33) 0.15km - 3:01(20:04/km) 106/124bpm [2128b/km] 40cal 26/rpm 34) 0km - 1:04(0/km) 101/124bpm [INFb/km] 35) 0.1km - 1:41(16:51/km) 101/117bpm [1701b/km] 20cal 28/rpm 36) 0km - 19(0/km) 112/115bpm [INFb/km] 37) 0.1km - 1:50(18:25/km) 117/123bpm [2155b/km] 20cal 26/rpm 38) 0km - 11(0/km) 119/122bpm [INFb/km] 39) 0.1km - 1:54(18:57/km) 119/126bpm [2255b/km] 20cal 27/rpm 40) 0km - 1:00(0/km) 103/123bpm [INFb/km] 41) 0.05km - 1:06(21:59/km) 104/116bpm [2286b/km] 15cal 25/rpm 42) 0km - 15(0/km) 111/114bpm [INFb/km] 43) 0.05km - 52(17:23/km) 102/106bpm [1773b/km] 10cal 26/rpm 44) 0km - 13(0/km) 106/107bpm [INFb/km] 45) 0.05km - 1:06(21:53/km) 112/120bpm [2451b/km] 15cal 25/rpm 46) 0km - 14(0/km) 112/115bpm [INFb/km] 47) 0.05km - 51(17:08/km) 107/112bpm [1834b/km] 10cal 27/rpm 48) 0km - 16(0/km) 109/111bpm [INFb/km] 49) 0.05km - 1:06(22:01/km) 109/115bpm [2400b/km] 15cal 25/rpm 50) 0km - 17(0/km) 106/109bpm [INFb/km] 51) 0.05km - 51(17:00/km) 105/112bpm [1785b/km] 10cal 27/rpm 52) 0km - 1:00(0/km) 99/107bpm [INFb/km] 53) 0.03km - 26(17:18/km) 79/92bpm [1367b/km] 5cal 25/rpm 54) 0km - 22(0/km) 92/94bpm [INFb/km] 55) 0.03km - 26(17:32/km) 95/100bpm [1665b/km] 5cal 25/rpm 56) 0km - 25(0/km) 98/101bpm [INFb/km] 57) 0.03km - 27(18:19/km) 112/122bpm [2051b/km] 5cal 22/rpm 58) 0km - 23(0/km) 119/121bpm [INFb/km] 59) 0.03km - 30(19:57/km) 115/120bpm [2294b/km] 6cal 24/rpm 60) 0km - 21(0/km) 113/120bpm [INFb/km] 61) 0.03km - 30(20:03/km) 110/116bpm [2205b/km] 6cal 26/rpm 62) 0km - 19(0/km) 113/114bpm [INFb/km] 63) 0.03km - 29(19:12/km) 109/117bpm [2092b/km] 6cal 25/rpm 64) 0km - 22(0/km) 113/118bpm [INFb/km] 65) 0.03km - 33(22:02/km) 107/111bpm [2358b/km] 7cal 25/rpm 66) 0km - 16(0/km) 107/109bpm [INFb/km] 67) 0.03km - 31(20:48/km) 105/111bpm [2185b/km] 8cal 23/rpm 68) 0km - 20(0/km) 103/110bpm [INFb/km] 69) 0.03km - 32(21:33/km) 97/106bpm [2091b/km] 7cal 24/rpm 70) 0km - 17(0/km) 105/108bpm [INFb/km] 71) 0.03km - 28(18:40/km) 102/108bpm [1904b/km] 5cal 19/rpm 72) 0km - 22(0/km) 105/107bpm [INFb/km] 73) 0.03km - 26(17:13/km) 100/108bpm [1722b/km] 5cal 26/rpm 74) 0km - 25(0/km) 103/107bpm [INFb/km] 75) 0.03km - 25(16:55/km) 100/107bpm [1691b/km] 5cal 28/rpm 76) 0km - 41(0/km) 97/106bpm [INFb/km] 77) 0.4km - 8:39(21:37/km) 108/124bpm [2335b/km] 97cal 25/rpm 78) 0km - 5:08(0/km) 77/107bpm [INFb/km] 79) 0.08km - 1:15(16:46/km) 96/111bpm [1610b/km] 15cal 28/rpm 80) 0km - 1:14(0/km) 94/112bpm [INFb/km] 81) 0.08km - 1:33(20:39/km) 102/118bpm [2106b/km] 23cal 26/rpm 82) 0km - 1:21(0/km) 101/114bpm [INFb/km] 83) 0.08km - 1:17(17:08/km) 118/133bpm [2022b/km] 15cal 27/rpm 84) 0km - 41(0/km) 114/130bpm [INFb/km] 85) 0.08km - 1:36(21:16/km) 115/136bpm [2446b/km] 22cal 26/rpm 86) 0km - 1:05(0/km) 113/136bpm [INFb/km] 87) 0.08km - 1:16(16:53/km) 117/130bpm [1975b/km] 15cal 28/rpm 88) 0km - 1:49(0/km) 83/130bpm [INFb/km] 89) 0.08km - 1:35(21:04/km) 83/105bpm [1748b/km] 23cal 27/rpm 90) 0km - 1:31(0/km) 86/104bpm [INFb/km] 91) 0.08km - 1:25(18:54/km) 87/106bpm [1645b/km] 15cal 28/rpm 92) 0km - 57(0/km) 87/100bpm [INFb/km] 93) 0.15km - 3:29(23:17/km) 101/118bpm [2351b/km] 38cal 23/rpm 94) 0km - 6(0/km) 101/102bpm [INFb/km] 0mi, 1:05:22 Cross - Yoga 3.6mi, 54:12 Run - General Split Summary === 1) 5.82km - 54:12(9:18/km) 94/112bpm [875b/km] 388cal	19.7mi, 3:35:57 Run - General Split Summary === 1) 31.69km - 3:35:57(6:49/km) 127/152bpm [865b/km] 2250cal 2.1mi, 18:15 Run - General Split Summary === 1) 3.33km - 18:15(5:28/km) 129/147bpm [706b/km] 226cal	0.9mi, 51:06 Swim - General Split Summary === 1) 0.05km - 48(16:05/km) 93/105bpm [1496b/km] 10cal 26/rpm 2) 0km - 13(0/km) 100/104bpm [INFb/km] 3) 0.2km - 5:59(29:57/km) 106/116bpm [3174b/km] 4) 0km - 15(0/km) 99/102bpm [INFb/km] 5) 0.05km - 1:08(22:35/km) 106/112bpm [2394b/km] 15cal 25/rpm 6) 0km - 3:09(0/km) 73/105bpm [INFb/km] 7) 0.05km - 1:19(26:13/km) 93/106bpm [2438b/km] 8) 0km - 12(0/km) 105/105bpm [INFb/km] 9) 0.05km - 1:21(27:07/km) 101/108bpm [2739b/km] 10) 0km - 11(0/km) 104/105bpm [INFb/km] 11) 0.05km - 1:22(27:28/km) 98/103bpm [2692b/km] 12) 0km - 9(0/km) 94/96bpm [INFb/km] 13) 0.05km - 1:25(28:25/km) 97/101bpm [2756b/km] 14) 0km - 55(0/km) 89/99bpm [INFb/km] 15) 0.05km - 1:21(27:01/km) 93/100bpm [2512b/km] 16) 0km - 6(0/km) 99/100bpm [INFb/km] 17) 0.05km - 1:24(27:52/km) 99/102bpm [2759b/km] 18) 0km - 3:30(0/km) 71/100bpm [INFb/km] 19) 0.05km - 1:10(23:12/km) 95/108bpm [2204b/km] 20) 0km - 35(0/km) 100/108bpm [INFb/km] 21) 0.1km - 2:00(20:03/km) 112/123bpm [2246b/km] 32cal 25/rpm 22) 0km - 58(0/km) 94/119bpm [INFb/km] 23) 0.05km - 1:09(22:51/km) 90/101bpm [2057b/km] 24) 0km - 25(0/km) 96/101bpm [INFb/km] 25) 0.1km - 2:06(20:59/km) 109/118bpm [2288b/km] 31cal 26/rpm 26) 0km - 1:02(0/km) 93/115bpm [INFb/km] 27) 0.05km - 1:06(22:01/km) 91/100bpm [2004b/km] 28) 0km - 18(0/km) 96/100bpm [INFb/km] 29) 0.1km - 2:09(21:33/km) 108/117bpm [2327b/km] 29cal 24/rpm 30) 0km - 46(0/km) 94/110bpm [INFb/km] 31) 0.05km - 1:07(22:26/km) 86/106bpm [1929b/km] 32) 0km - 14(0/km) 105/106bpm [INFb/km] 33) 0.1km - 2:10(21:37/km) 109/118bpm [2356b/km] 31cal 24/rpm 34) 0km - 24(0/km) 103/113bpm [INFb/km] 35) 0.1km - 1:57(19:29/km) 99/109bpm [1929b/km] 20cal 24/rpm 36) 0km - 1:06(0/km) 92/109bpm [INFb/km] 37) 0.03km - 29(19:38/km) 85/101bpm [1669b/km] 8cal 26/rpm 38) 0km - 17(0/km) 101/103bpm [INFb/km] 39) 0.03km - 28(18:37/km) 100/106bpm [1862b/km] 8cal 26/rpm 40) 0km - 21(0/km) 105/107bpm [INFb/km] 41) 0.03km - 30(19:56/km) 110/121bpm [2193b/km] 8cal 24/rpm 42) 0km - 19(0/km) 114/121bpm [INFb/km] 43) 0.03km - 30(20:01/km) 109/115bpm [2181b/km] 8cal 22/rpm 44) 0km - 39(0/km) 101/116bpm [INFb/km] 45) 0.1km - 1:55(19:13/km) 99/110bpm [1902b/km] 20cal 24/rpm 46) 0km - 6(0/km) 108/109bpm [INFb/km]	19.2mi, 1:17:04 Bike - General Split Summary === 1) 0.24km - 46(3:11/km) 90/98bpm [287b/km] 3cal 18.84/25.93kmph 2) 8.42km - 19:13(2:17/km) 121/139bpm [276b/km] 177cal 26.28/49.81kmph 3) 22.16km - 57:05(2:35/km) 116/153bpm [299b/km] 431cal 23.3/43.87kmph	6.9mi, 58:35 Run - General Split Summary === 1) 11.07km - 58:35(5:17/km) 138/157bpm [730b/km] 767cal	-
Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29
1mi, 48:42 Cross - SUP Split Summary === 1) 1.61km - 48:42(30:10/km) 73/95bpm [2202b/km] 123cal 27/66rpm 0.6mi, 51:42 Swim - General Split Summary === 1) 0.96km - 51:42(54:03/km) 91/138bpm [4918b/km] 188cal 5/46rpm	0mi, 52:56 Cross - Strength 6.2mi, 1:21:54 Run - General Split Summary === 1) 10.05km - 1:21:54(8:09/km) 103/116bpm [839b/km] 675cal	3.2mi, 28:58 Run - General Split Summary === 1) 5.12km - 28:58(5:40/km) 122/140bpm [691b/km] 347cal	27mi, 1:53:22 Bike - General Split Summary === 1) 0.25km - 46(3:02/km) 84/93bpm [255b/km] 2cal 19.74/25.12kmph 2) 43.25km - 1:52:35(2:36/km) 111/133bpm [289b/km] 705cal 23.05/46.86kmph	0mi, 32:25 Cross - Yoga 0mi, 46:34 Cross - Strength	2.5mi, 21:09 Run - General Split Summary === 1) 3.81km - 18:17(4:48/km) 147/159bpm [707b/km] 271cal 2) 0.25km - 2:51(11:24/km) 120/150bpm [1367b/km] 20cal 5.4mi, 26:30 Bike - General Split Summary === 1) 8.69km - 26:30(3:03/km) 113/138bpm [345b/km] 213cal	0mi, 1:11:02 Cross - Yoga Split Summary === 1) 0km - 1:11:02(0/km) 57/68bpm [INFb/km] 89cal 2.7mi, 41:57 Walk - General Split Summary === 1) 4.41km - 41:57(9:30/km) 97/120bpm [922b/km] 277cal 54/57rpm 6.31/7.79kmph
Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5
0mi, 25:49 Cross - Yoga Split Summary === 1) 0km - 25:49(0/km) 61/70bpm [INFb/km] 38cal 31.1mi, 5:08:30 Run - General Split Summary === 1) 9.34km - 51:14(5:29/km) 137/157bpm [751b/km] 642cal 2) 9.53km - 55:16(5:48/km) 146/168bpm [847b/km] 703cal 3) 6.76km - 39:07(5:47/km) 149/159bpm [862b/km] 497cal 4) 6.06km - 36:09(5:58/km) 152/167bpm [907b/km] 444cal 5) 10.16km - 1:08:27(6:44/km) 145/162bpm [977b/km] 742cal 6) 7.66km - 58:31(7:38/km) 139/157bpm [1062b/km] 534cal 7) 0.01km - 41(1:45:41/km) 142/154bpm [15007b/km] 4cal	0mi, 28:36 Cross - Yoga Split Summary === 1) 0km - 28:36(0/km) 55/69bpm [INFb/km] 35cal 3.2mi, 32:42 Bike - General Split Summary === 1) 5.22km - 32:42(6:16/km) 75/110bpm [470b/km] 94cal	3.7mi, 1:02:15 Walk - General Split Summary === 1) 6.01km - 1:02:15(10:21/km) 79/95bpm [818b/km] 373cal 53/59rpm	5.4mi, 48:44 Run - General Split Summary === 1) 8.62km - 48:44(5:39/km) 131/152bpm [740b/km] 604cal	1.7mi, 58:40 Swim - General Split Summary === 1) 1.41km - 27:49(19:48/km) 118/129bpm [2335b/km] 303cal 29/36rpm 2) 1.34km - 30:51(22:59/km) 121/133bpm [2782b/km] 286cal 29/34rpm	27.5mi, 2:48:22 Bike - General Split Summary === 1) 44.33km - 2:48:22(3:48/km) 114/157bpm [433b/km] 1093cal	0mi, 26:37 Cross - Strength 0mi, 24:47 Cross - Pilates
Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12
1.8mi, 1:25:20 Cross - SUP Split Summary === 1) 2.95km - 1:25:20(28:55/km) 79/102bpm [2285b/km] 274cal 26/87rpm 3.1mi, 21:49 Run - General Split Summary === 1) 2.35km - 10:01(4:15/km) 149/166bpm [634b/km] 165cal 2) 2.33km - 10:18(4:25/km) 172/180bpm [760b/km] 168cal 3) 0.35km - 1:30(4:15/km) 176/178bpm [748b/km] 26cal	2.4mi, 1:50:50 Swim - General Split Summary === 1) 0.3km - 5:21(17:50/km) 98/109bpm [1747b/km] 65cal 28/rpm 2) 0km - 1:04(0/km) 91/101bpm [INFb/km] 3) 0.2km - 6:14(31:10/km) 103/112bpm [3211b/km] 4) 0km - 18(0/km) 98/102bpm [INFb/km] 5) 0.1km - 1:50(18:17/km) 105/110bpm [1919b/km] 24cal 27/rpm 6) 0km - 22(0/km) 107/110bpm [INFb/km] 7) 0.1km - 1:56(19:21/km) 111/118bpm [2147b/km] 25cal 26/rpm 8) 0km - 4:58(0/km) 84/116bpm [INFb/km] 9) 0.1km - 1:43(17:11/km) 103/120bpm [1770b/km] 10) 0km - 43(0/km) 109/117bpm [INFb/km] 11) 0.1km - 1:41(16:53/km) 114/119bpm [1926b/km] 12) 0km - 1:02(0/km) 96/113bpm [INFb/km] 13) 0.1km - 1:52(18:36/km) 112/123bpm [2083b/km] 14) 0km - 1:30(0/km) 97/123bpm [INFb/km] 15) 0.1km - 2:16(22:38/km) 104/117bpm [2354b/km] 16) 0km - 2:08(0/km) 82/115bpm [INFb/km] 17) 0.1km - 2:26(24:20/km) 102/108bpm [2482b/km] 18) 0km - 2:09(0/km) 79/107bpm [INFb/km] 19) 0.1km - 2:17(22:48/km) 103/121bpm [2349b/km] 20) 0km - 5:51(0/km) 80/118bpm [INFb/km] 21) 0.4km - 6:52(17:11/km) 113/122bpm [1942b/km] 22) 0km - 51(0/km) 102/112bpm [INFb/km] 23) 0.1km - 2:16(22:35/km) 107/113bpm [2417b/km] 24) 0km - 18(0/km) 102/104bpm [INFb/km] 25) 0.1km - 2:20(23:25/km) 101/104bpm [2365b/km] 26) 0km - 20(0/km) 99/104bpm [INFb/km] 27) 0.1km - 2:23(23:46/km) 98/104bpm [2328b/km] 28) 0km - 2:24(0/km) 74/104bpm [INFb/km] 29) 0.3km - 5:37(18:44/km) 105/117bpm [1966b/km] 60cal 26/rpm 30) 0km - 21(0/km) 105/110bpm [INFb/km] 31) 0.1km - 2:14(22:19/km) 96/100bpm [2143b/km] 32) 0km - 22(0/km) 90/93bpm [INFb/km] 33) 0.1km - 2:24(24:04/km) 102/105bpm [2455b/km] 34) 0km - 25(0/km) 93/98bpm [INFb/km] 35) 0.1km - 2:05(20:48/km) 100/106bpm [2079b/km] 36) 0km - 1:44(0/km) 81/101bpm [INFb/km] 37) 0.2km - 3:49(19:03/km) 111/123bpm [2114b/km] 40cal 26/rpm 38) 0km - 42(0/km) 106/121bpm [INFb/km] 39) 0.1km - 2:01(20:14/km) 93/107bpm [1881b/km] 23cal 25/rpm 40) 0km - 24(0/km) 100/107bpm [INFb/km] 41) 0.1km - 2:03(20:28/km) 104/119bpm [2128b/km] 24cal 24/rpm 42) 0km - 23(0/km) 109/116bpm [INFb/km] 43) 0.1km - 2:02(20:16/km) 107/115bpm [2168b/km] 24cal 25/rpm 44) 0km - 29(0/km) 95/101bpm [INFb/km] 45) 0.1km - 2:01(20:08/km) 100/107bpm [2013b/km] 23cal 26/rpm 46) 0km - 1:20(0/km) 93/109bpm [INFb/km] 47) 0.1km - 1:48(17:58/km) 102/119bpm [1833b/km] 20cal 26/rpm 48) 0km - 30(0/km) 112/119bpm [INFb/km] 49) 0.1km - 2:11(21:52/km) 112/121bpm [2449b/km] 29cal 23/rpm 50) 0km - 20(0/km) 109/118bpm [INFb/km] 51) 0.1km - 2:13(22:08/km) 107/119bpm [2369b/km] 29cal 23/rpm 52) 0km - 22(0/km) 108/110bpm [INFb/km] 53) 0.1km - 2:15(22:33/km) 110/119bpm [2481b/km] 29cal 22/rpm 54) 0km - 21(0/km) 110/116bpm [INFb/km] 55) 0.1km - 2:10(21:41/km) 112/126bpm [2429b/km] 30cal 23/rpm 56) 0km - 25(0/km) 115/125bpm [INFb/km] 57) 0.1km - 2:20(23:24/km) 106/111bpm [2481b/km] 24cal 22/rpm 58) 0km - 5(0/km) 104/105bpm [INFb/km] 0mi, 31:51 Cross - Yoga	3.3mi, 20:43 Bike - General Split Summary === 1) 5.34km - 20:43(3:52/km) 115/144bpm [446b/km] 174cal 33.2mi, 2:19:28 Bike - General Split Summary === 1) 42.4km - 1:50:52(2:37/km) 118/147bpm [309b/km] 800cal 22.95/44.78kmph 2) 10.75km - 27:34(2:34/km) 119/150bpm [305b/km] 180cal 23.41/42.39kmph 3) 0.22km - 1:02(4:42/km) 126/133bpm [591b/km] 8cal 12.78/17.97kmph	1.4mi, 1:00:02 Swim - General Split Summary === 1) 0.1km - 1:35(15:48/km) 92/105bpm [1454b/km] 20cal 28/rpm 2) 0km - 16(0/km) 89/94bpm [INFb/km] 3) 0.1km - 2:16(22:39/km) 112/121bpm [2536b/km] 4) 0km - 19(0/km) 118/121bpm [INFb/km] 5) 0.1km - 1:40(16:39/km) 128/138bpm [2130b/km] 20cal 27/rpm 6) 0km - 31(0/km) 128/137bpm [INFb/km] 7) 0.2km - 6:30(32:29/km) 103/119bpm [3346b/km] 8) 0km - 29(0/km) 94/95bpm [INFb/km] 9) 0.1km - 2:09(21:35/km) 108/120bpm [2330b/km] 26cal 25/rpm 10) 0km - 13(0/km) 117/120bpm [INFb/km] 11) 0.1km - 2:18(23:00/km) 124/133bpm [2852b/km] 27cal 24/rpm 12) 0km - 17(0/km) 115/122bpm [INFb/km] 13) 0.03km - 27(17:44/km) 104/107bpm [1844b/km] 5cal 27/rpm 14) 0km - 18(0/km) 102/107bpm [INFb/km] 15) 0.03km - 22(14:32/km) 97/107bpm [1410b/km] 5cal 22/rpm 16) 0km - 21(0/km) 110/112bpm [INFb/km] 17) 0.03km - 27(17:40/km) 114/120bpm [2014b/km] 5cal 25/rpm 18) 0km - 20(0/km) 116/121bpm [INFb/km] 19) 0.03km - 21(13:58/km) 106/113bpm [1481b/km] 5cal 29/rpm 20) 0km - 25(0/km) 119/122bpm [INFb/km] 21) 0.03km - 26(17:21/km) 108/115bpm [1875b/km] 5cal 25/rpm 22) 0km - 18(0/km) 102/104bpm [INFb/km] 23) 0.03km - 22(14:51/km) 93/100bpm [1380b/km] 5cal 27/rpm 24) 0km - 23(0/km) 97/107bpm [INFb/km] 25) 0.03km - 26(17:12/km) 105/111bpm [1806b/km] 5cal 28/rpm 26) 0km - 18(0/km) 99/103bpm [INFb/km] 27) 0.03km - 21(14:09/km) 98/111bpm [1387b/km] 5cal 28/rpm 28) 0km - 3:41(0/km) 84/117bpm [INFb/km] 29) 0.3km - 5:10(17:14/km) 123/131bpm [2120b/km] 60cal 27/rpm 30) 0km - 47(0/km) 115/132bpm [INFb/km] 31) 0.15km - 3:05(20:32/km) 121/133bpm [2485b/km] 41cal 27/rpm 32) 0km - 27(0/km) 128/133bpm [INFb/km] 33) 0.15km - 3:10(21:04/km) 124/140bpm [2613b/km] 41cal 26/rpm 34) 0km - 51(0/km) 111/130bpm [INFb/km] 35) 0.1km - 1:45(17:26/km) 113/126bpm [1970b/km] 20cal 27/rpm 36) 0km - 45(0/km) 111/125bpm [INFb/km] 37) 0.1km - 1:35(15:47/km) 114/124bpm [1799b/km] 20cal 29/rpm 38) 0km - 25(0/km) 120/124bpm [INFb/km] 39) 0.1km - 1:34(15:36/km) 123/130bpm [1919b/km] 20cal 26/rpm 40) 0km - 1:02(0/km) 118/131bpm [INFb/km] 41) 0.03km - 36(23:57/km) 117/128bpm [2802b/km] 42) 0km - 29(0/km) 119/125bpm [INFb/km] 43) 0.03km - 37(24:58/km) 112/119bpm [2797b/km] 44) 0km - 19(0/km) 116/120bpm [INFb/km] 45) 0.03km - 40(26:52/km) 107/110bpm [2874b/km] 46) 0km - 18(0/km) 110/113bpm [INFb/km] 47) 0.03km - 40(26:30/km) 107/110bpm [2836b/km] 48) 0km - 23(0/km) 105/109bpm [INFb/km] 49) 0.03km - 42(28:02/km) 99/103bpm [2775b/km] 50) 0km - 20(0/km) 102/105bpm [INFb/km] 51) 0.03km - 40(26:51/km) 99/108bpm [2658b/km] 52) 0km - 28(0/km) 103/107bpm [INFb/km] 53) 0.2km - 3:45(18:46/km) 113/123bpm [2122b/km] 40cal 25/rpm 54) 0km - 27(0/km) 108/115bpm [INFb/km] 55) 0.05km - 1:10(23:12/km) 99/105bpm [2297b/km] 15cal 23/rpm 56) 0km - 5(0/km) 99/100bpm [INFb/km] 5.1mi, 44:55 Run - General Split Summary === 1) 8.25km - 44:55(5:27/km) 135/157bpm [735b/km] 560cal	6.5mi, 57:11 Run - General Split Summary === 1) 10.52km - 57:11(5:26/km) 138/157bpm [750b/km] 737cal	0mi, 1:22:10 Cross - Strength	6.6mi, 1:01:45 Run - General Split Summary === 1) 10.68km - 1:01:45(5:47/km) 137/155bpm [792b/km] 758cal

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