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PK M45

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Races
131
Miles
2084
Miles
1
Miles
4581
Miles
147
WAVA
62.23%
5k
22:51
10k
46:35
10M
1:19:14
Half
1:42:19

About Me
* Seen out and about, mainly, in the Southside. * Avid racer, but only for the thrill as I've never threatened the front of a race in my life. * Been at it since 2013, coming late to the party. * Member of the famous Runbetweeners (#IknowJackArnold) BIO therunbetweeners.wordpress.com Show More...

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Recent Blogs
Little (villages of) Britain	Jul 2021
Cats, Dogs & Parkrun (and treasure hunts)	Apr 2021
Out with the farmers	Apr 2021
Freeeeeeddddoommmm	Apr 2021
Drivers. Just who the hell do they think they are!!	Apr 2021

Recent Training
17th Sep	General	3.6mi	33:31
16th Sep	General	17.3mi	1:04:28
15th Sep	General	4.1mi	37:08
15th Sep	General	15.1mi	55:30
14th Sep	General	3.1mi	28:06

Planned Races
The Doctor K Cup	2nd Oct

12 Month Benchmarks	Run	Bike
Mile	7:37	1:50
5k	25:56	7:25
5mi	44:27	13:04
10k	55:55	16:22
10mi	1:50:33	28:49

Recent Pictures	Show more

2021 Targets	Set your targets
Run 1500

Recent Threads
Trader: New Game
Conquercise
FOOTBALL
Unlockable Badges
What really grinds your gears?
Joke of the day........

Followers (3)

Badges Collected	See available badges
+ 201 others

Best Times
Best WAVA

Dist	Races	PB	WB	2013	2014	2015	2016	2017	2018	2019	2020
5km	74	22:51 7:21/mi	61.29		25:46 52.83	23:49 57.56	22:59 60.07	22:53 60.77	23:10 60.46	22:51 61.29	24:23 57.86
7km	6	33:13 7:38/mi	59.64				35:12 55.42		33:13 59.64	37:33 53.16
8km	6	36:23 7:19/mi	62.23				38:30 57.91		36:23 62.23	38:18 59.57
10km	33	46:35 7:30/mi	61.39	52:40 51.93	48:22 56.90	47:47 58.00	48:03 58.12	46:59 59.91	46:52 60.53	46:35 61.39
10mi	2	1:19:14 7:55/mi	59.10							1:19:14 59.10
13.1mi	10	1:42:19 7:49/mi	61.03			2:05:20 47.90	1:52:20 53.81	1:53:55 53.48	1:58:36 51.79	1:47:29 57.61	1:42:19 61.03

Date	Planned Races			Distance
2 Oct	The Doctor K Cup Confirmed			5km
2020		Result	WAVA	Distance
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
4 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
19 Jun	Brian Goodwin Memorial 10k cancelled		0.00	10km
15 Mar	Carlisle Half Marathon PB	1:42:19	61.03	13.1mi
29 Feb	Pollok parkrun, Glasgow	25:01	56.39	5km
8 Feb	University of Stirling parkrun SB	24:23	57.86	5km
1 Jan	Linwood Parkrun	25:18	55.76	5km
1 Jan	Pollok parkrun, Glasgow	28:10	50.09	5km
2019		Result	WAVA	Distance
28 Dec	Tollcross parkrun, Glasgow	23:58	58.86	5km
25 Dec	Pollok Parkrun	25:53	54.51	5km
21 Dec	Victoria parkrun, Glasgow	23:31	59.99	5km
3 Nov	Auchterarder Half Marathon	1:50:56	55.82	13.1mi
19 Oct	Queens Parkrun	24:03	58.66	5km
12 Oct	Dean Castle Country Park parkrun	24:12	58.30	5km
28 Sep	Drumpellier Country Park Parkrun	23:49	59.23	5km
14 Sep	Kyles 10 Miles	1:22:40	56.65	10mi
16 Aug	Tour of Clydeside Bella Belter	49:42	57.54	10km
15 Aug	Tour of Clydeside Garscube Gallop SB	37:33	53.16	7km
14 Aug	Tour of Clydeside Dumbarton Dream	38:41	58.98	8km
13 Aug	Tour of Clydeside Toota Lin	40:02	49.87	7km
12 Aug	Tour of Clydeside Lochwinnoch Loosener SB	38:18	59.57	8km
3 Aug	Dunoon Half Marathon	2:02:01	50.75	13.1mi
27 Jul	Pollok parkrun, Glasgow	26:54	52.45	5km
20 Jul	Run the Blades Half Marathon	2:12:13	46.84	13.1mi
6 Jul	Troon parkrun	23:21	60.42	5km
29 Jun	Drumchapel parkrun	25:09	56.09	5km
21 Jun	Brian Goodwin Memorial 10k PB	46:35	61.39	10km
6 Jun	Rouken Glen 10k	48:43	58.70	10km
18 May	Pollok parkrun, Glasgow	25:32	55.25	5km
8 May	Troon Tortoises 10k	47:48	59.83	10km
4 May	Pollok parkrun, Glasgow	23:45	59.40	5km
28 Apr	Great Stirling Run Half Marathon SB	1:47:29	57.61	13.1mi
13 Apr	Victoria parkrun, Glasgow	27:36	51.11	5km
31 Mar	Tom Scott Memorial 10 Mile Road Race PB	1:19:14	59.10	10mi
2 Mar	Greenock parkrun	23:01	60.85	5km
17 Feb	Strathaven Run with the Wind Half Marathon	1:52:33	54.57	13.1mi
9 Feb	Pollok parkrun, Glasgow	25:13	55.54	5km
5 Jan	Greenock parkrun PB	22:51	61.29	5km
2018		Result	WAVA	Distance
25 Dec	Pollok parkrun, Glasgow	24:46	56.55	5km
22 Dec	Springburn parkrun, Glasgow	24:37	56.90	5km
1 Dec	Pollok parkrun, Glasgow	25:24	55.14	5km
24 Nov	Drumchapel parkrun	26:33	52.75	5km
28 Oct	Moira's Run SB	23:10	60.46	5km
27 Oct	Eglinton parkrun	24:21	57.52	5km
6 Oct	Pollok parkrun, Glasgow	25:25	55.10	5km
29 Sep	Pollok parkrun, Glasgow	24:47	56.51	5km
22 Sep	Dumfries House 10KM	53:26	53.10	10km
15 Sep	Linwood parkrun	24:36	56.93	5km
1 Sep	Drumchapel parkrun	25:10	55.65	5km
17 Aug	Tour of Clydeside Bella Belter SB	46:52	60.53	10km
16 Aug	Tour of Clydeside Dumbarton Dream PB	33:13	59.64	7km
15 Aug	Tour of Clydeside Canal Canter	38:10	59.32	8km
14 Aug	Tour of Clydeside Garscube Gallop	34:42	57.09	7km
13 Aug	Tour of Clydeside Lochwinnoch Loosener PB	36:23	62.23	8km
4 Aug	Pollok parkrun, Glasgow	24:32	57.09	5km
28 Jul	Pollok parkrun, Glasgow	25:46	54.36	5km
20 Jul	Run The Blades 10KM	52:33	53.99	10km
1 Jul	Arran Half Marathon SB	1:58:36	51.79	13.1mi
15 Jun	Brian Goodwin Memorial 10k	46:53	60.51	10km
7 Jun	Rouken Glen 10K	48:19	58.72	10km
26 May	Pollok parkrun, Glasgow	25:33	54.82	5km
2 May	Troon Tortoises 10k	50:28	56.22	10km
7 Apr	Ayr parkrun	26:04	53.73	5km
31 Mar	Linwood parkrun	23:37	59.30	5km
10 Feb	Ruchill parkrun	24:46	56.15	5km
2017		Result	WAVA	Distance
25 Dec	Pollok parkrun, Glasgow	27:10	51.18	5km
23 Dec	Pollok parkrun, Glasgow	25:59	53.52	5km
11 Nov	Supernova 5k Falkirk	30:24	45.74	5km
21 Oct	Strathclyde parkrun	24:13	57.42	5km
1 Oct	Great Scottish Run Half Marathon SB	1:53:55	53.48	13.1mi
23 Sep	Ayr parkrun	31:12	44.57	5km
20 Aug	Paisley 10km SB	46:59	59.91	10km
12 Aug	Springburn parkrun, Glasgow	23:29	59.21	5km
22 Jul	Pollok parkrun, Glasgow SB	22:53	60.77	5km
15 Jul	Ruchill parkrun	23:46	58.51	5km
8 Jul	Drumchapel parkrun	25:15	55.07	5km
1 Jul	Pollok parkrun, Glasgow	24:48	56.07	5km
18 Jun	Men's 10k Glasgow	49:59	56.32	10km
16 Jun	Brian Goodwin Memorial 10k	48:40	57.84	10km
15 Apr	Clermont Waterfront parkrun	26:22	52.74	5km
1 Apr	Pollok parkrun, Glasgow	25:41	54.14	5km
18 Feb	Pollok parkrun, Glasgow	24:16	56.89	5km
7 Jan	Pollok parkrun, Glasgow	26:09	52.80	5km
2016		Result	WAVA	Distance
13 Nov	Jimmy Irvine Bella 10K	49:22	56.57	10km
22 Oct	Drumchapel parkrun	25:17	54.61	5km
2 Oct	Great Scottish Run 10K	48:17	57.84	10km
1 Oct	Victoria parkrun, Glasgow	27:39	49.93	5km
24 Sep	Pollok parkrun, Glasgow	26:17	52.53	5km
4 Sep	North Ayrshire Athletics Club 10k - Race the Prom	48:49	57.21	10km
27 Aug	Linwood parkrun	23:38	58.42	5km
13 Aug	Victoria parkrun, Glasgow	28:47	47.97	5km
5 Aug	Tour of Clydeside Bella Belter 10k	48:35	57.49	10km
4 Aug	Tour of Clydeside Mugdock Meander SB	35:12	55.42	7km
3 Aug	Tour of Clydeside Canal Canter	39:49	55.99	8km
2 Aug	Tour of Clydeside Garscube Gallop	36:01	54.16	7km
1 Aug	Tour of Clydeside Kilbarchan Klassic SB	38:30	57.91	8km
30 Jul	Tollcross parkrun, Glasgow	24:49	55.63	5km
23 Jul	Strathclyde parkrun	23:19	59.21	5km
16 Jul	Pollok parkrun, Glasgow	24:20	56.74	5km
9 Jul	Pollok parkrun, Glasgow	24:20	56.74	5km
25 Jun	Pollok parkrun, Glasgow	23:30	58.75	5km
19 Jun	Men's 10K Glasgow	48:42	57.35	10km
17 Jun	Brian Goodwin Memorial 10k	48:38	57.43	10km
11 Jun	Isle of Skye Half Marathon SB	1:52:20	53.81	13.1mi
4 Jun	Strathclyde Park 10KM SB	48:03	58.12	10km
4 May	Troon Tortoises 10k	49:37	56.29	10km
30 Apr	Strathclyde parkrun	23:46	58.09	5km
16 Apr	Victoria parkrun, Glasgow SB	22:59	60.07	5km
2 Apr	Pollok parkrun, Glasgow	24:46	55.75	5km
13 Feb	Pollok parkrun, Glasgow	25:48	53.13	5km
2 Jan	Springburn parkrun, Glasgow	29:58	45.75	5km
2015		Result	WAVA	Distance
8 Nov	The 10k MoRun Glasgow	50:50	54.52	10km
17 Oct	Pollok parkrun, Glasgow	24:28	56.03	5km
10 Oct	Strathclyde parkrun	24:04	56.96	5km
4 Oct	Great Scottish Run 10K	50:05	55.34	10km
6 Sep	North Ayrshire Athletics Club 10k - Race the Prom	49:59	55.45	10km
30 Aug	Paisley 10km	51:55	53.38	10km
22 Aug	Pollok parkrun, Glasgow	24:40	55.58	5km
18 Jul	Belfast Victoria parkrun SB	23:49	57.56	5km
11 Jul	Victoria parkrun, Glasgow	24:58	54.91	5km
4 Jul	Pollok parkrun, Glasgow	24:51	55.17	5km
19 Jun	Brian Goodwin Memorial 10k	48:35	57.05	10km
13 Jun	Isle of Skye Half Marathon SB	2:05:20	47.90	13.1mi
23 May	Strathclyde Park 'FundingNeuro' 10km Road Race SB	47:47	58.00	10km
6 May	Troon Tortoises 10k	51:13	54.11	10km
11 Apr	Pollok parkrun, Glasgow	27:42	49.49	5km
4 Apr	Pollok parkrun, Glasgow	25:22	54.04	5km
2014		Result	WAVA	Distance
31 Aug	Paisley 10km	49:49	55.24	10km
26 Jul	Pollok Parkrun	25:46	52.83	5km
12 Jun	Giffnock North Running Festival 10k	51:07	53.84	10km
17 May	Strathclyde Park 'FundingNeuro' 10km Road Race SB	48:22	56.90	10km
7 May	Troon Tortoises 10k	49:27	55.65	10km
5 Apr	Pollok parkrun, Glasgow SB	25:46	52.83	5km
2013		Result	WAVA	Distance
6 Oct	Great Scottish Run 10k SB	52:40	51.93	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
2021	26	3	5	12	3	5	9	22	0	0	0	0	85
2021	23	47	77	96	61	30	8	44	38	0	0	0	422
2021	48	97	99	172	167	277	485	244	103	0	0	0	1692
2020	1	0	0	2	0	1	10	2	26	15	0	5	62
2020	0.7	0	0	0	0	0	0	0	0	0	0	0	0.7
2020	137	160	115	154	97	57	68	81	70	77	119	122	1255
2020	291	222	115	0	227	186	222	196	71	28	67	59	1684
2019	0	0	0	0	0	0	0	26	120	132	57	67	401
2019	0	0	0	0	0	0	0	34	321	348	289	207	1199
2017	0	0	0	3	0	0	0	0	0	0	0	0	3
2016	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	0	0	6	0	0	0	0	0	0	0	6

Sun 22nd Aug Aug 22	Mon 23rd Aug Aug 23	Tue 24th Aug Aug 24	Wed 25th Aug Aug 25	Thu 26th Aug Aug 26	Fri 27th Aug Aug 27	Sat 28th Aug Aug 28
3.1mi, 28:02 Run - General Split Summary === 1) 0.62m - 6:16(10:05/m) 130/136bpm [1310b/mi] 64cal 5.95/6.55mph 2) 0.62m - 5:44(9:13/m) 138/140bpm [1272b/mi] 63cal 6.51/7.06mph 3) 0.62m - 5:34(8:57/m) 142/144bpm [1270b/mi] 63cal 6.71/7.06mph 4) 0.62m - 5:15(8:27/m) 146/147bpm [1235b/mi] 61cal 7.1/7.39mph 5) 0.62m - 5:01(8:04/m) 148/150bpm [1194b/mi] 59cal 7.44/8.04mph 6) 0.03m - 13(7:00/m) 151/151bpm [1057b/mi] 2cal 8.57/8.04mph Add a comment	3.1mi, 27:47 Run - General Split Summary === 1) 0.62m - 5:51(9:25/m) 127/138bpm [1196b/mi] 57cal 6.37/7.68mph 2) 0.62m - 5:39(9:06/m) 146/152bpm [1329b/mi] 71cal 6.59/7.14mph 3) 0.62m - 5:33(8:56/m) 153/160bpm [1366b/mi] 73cal 6.72/7.26mph 4) 0.62m - 5:27(8:47/m) 159/167bpm [1395b/mi] 75cal 6.84/7.08mph 5) 0.62m - 5:08(8:15/m) 158/166bpm [1304b/mi] 69cal 7.27/8.31mph 6) 0.02m - 9(7:21/m) 162/163bpm [1191b/mi] 2cal 8.16/8.58mph Add a comment 16.7mi, 1:08:19 Bike - General Split Summary === 1) 3.11m - 10:40(3:26/m) 74/91bpm [254b/mi] 25cal 17.48/24.78mph 2) 3.11m - 12:11(3:55/m) 124/146bpm [486b/mi] 110cal 15.3/23.17mph 3) 3.11m - 12:39(4:04/m) 121/145bpm [493b/mi] 93cal 14.73/22.71mph 4) 3.11m - 12:25(4:00/m) 123/147bpm [491b/mi] 89cal 15.02/21.48mph 5) 3.11m - 14:31(4:40/m) 124/150bpm [580b/mi] 102cal 12.84/21.44mph 6) 1.19m - 5:53(4:57/m) 136/149bpm [674b/mi] 54cal 12.1/19.35mph Add a comment	22mi, 1:27:14 Bike - General Split Summary === 1) 3.11m - 11:11(3:36/m) 102/131bpm [367b/mi] 64cal 16.67/25.71mph 2) 3.11m - 11:19(3:39/m) 132/146bpm [481b/mi] 112cal 16.47/26.47mph 3) 3.11m - 13:32(4:21/m) 139/161bpm [605b/mi] 141cal 13.78/22.38mph 4) 3.11m - 12:17(3:57/m) 144/156bpm [569b/mi] 132cal 15.17/23.59mph 5) 3.11m - 11:31(3:42/m) 142/158bpm [526b/mi] 109cal 16.2/25.51mph 6) 3.11m - 13:05(4:13/m) 128/158bpm [539b/mi] 78cal 14.25/24.67mph 7) 3.11m - 13:00(4:11/m) 140/153bpm [586b/mi] 112cal 14.33/20.39mph 8) 0.23m - 1:20(5:42/m) 152/156bpm [865b/mi] 15cal 10.54/14.88mph Add a comment	3.2mi, 32:20 Run - General Split Summary === 1) 0.62m - 6:42(10:47/m) 131/151bpm [1412b/mi] 71cal 5.57/6.12mph 2) 0.62m - 6:05(9:47/m) 148/156bpm [1448b/mi] 78cal 6.13/6.47mph 3) 0.62m - 6:19(10:10/m) 142/154bpm [1445b/mi] 71cal 5.9/6.7mph 4) 0.62m - 5:58(9:36/m) 155/164bpm [1489b/mi] 79cal 6.25/6.49mph 5) 0.62m - 6:14(10:02/m) 157/168bpm [1576b/mi] 82cal 5.98/7.08mph 6) 0.11m - 1:02(9:15/m) 164/167bpm [1516b/mi] 14cal 6.49/6.57mph Add a comment 25.3mi, 1:44:38 Bike - General Split Summary === 1) 3.11m - 11:09(3:35/m) 130/152bpm [467b/mi] 113cal 16.72/25.84mph 2) 3.11m - 13:09(4:14/m) 150/167bpm [635b/mi] 165cal 14.18/23.36mph 3) 3.11m - 18:06(5:50/m) 156/170bpm [909b/mi] 233cal 10.3/19.58mph 4) 3.11m - 11:26(3:41/m) 148/165bpm [544b/mi] 115cal 16.31/28.03mph 5) 3.11m - 10:38(3:25/m) 147/159bpm [503b/mi] 100cal 17.52/40.51mph 6) 3.11m - 12:06(3:54/m) 138/152bpm [537b/mi] 72cal 15.41/36.5mph 7) 3.11m - 12:18(3:57/m) 139/150bpm [550b/mi] 78cal 15.17/27.47mph 8) 3.11m - 13:59(4:30/m) 144/160bpm [648b/mi] 113cal 13.33/22.96mph 9) 0.44m - 1:48(4:04/m) 145/159bpm [590b/mi] 15cal 14.74/22.9mph Add a comment	-	18.4mi, 1:11:59 Bike - General Split Summary === 1) 3.11m - 11:43(3:46/m) 118/151bpm [445b/mi] 93cal 15.9/27.3mph 2) 3.11m - 11:09(3:35/m) 130/140bpm [467b/mi] 103cal 16.71/27.91mph 3) 3.11m - 11:46(3:47/m) 134/145bpm [507b/mi] 108cal 15.85/23.04mph 4) 3.11m - 13:05(4:13/m) 134/143bpm [564b/mi] 108cal 14.24/20.62mph 5) 3.11m - 12:18(3:58/m) 123/147bpm [487b/mi] 71cal 15.15/22.54mph 6) 2.89m - 11:57(4:09/m) 145/162bpm [601b/mi] 126cal 14.49/23.61mph Add a comment 1mi, 17:12 Walk - General Split Summary === 1) 1m - 17:04(17:04/m) 100/112bpm [1707b/mi] 88cal 63/66rpm 3.51/4.13mph 2) 0m - 8(37:52/m) 104/107bpm [3939b/mi] 58/58rpm 1.58/0.23mph Add a comment 1.4mi, 15:31 Run - General Split Summary === 1) 0.62m - 5:58(9:37/m) 125/141bpm [1202b/mi] 56cal 6.24/6.51mph 2) 0.62m - 7:12(11:35/m) 134/150bpm [1552b/mi] 73cal 5.18/6.99mph 3) 0.19m - 2:21(12:29/m) 121/134bpm [1511b/mi] 15cal 4.8/7.33mph Add a comment	3.1mi, 28:26 Run - General Split Summary === 1) 0.62m - 5:28(8:47/m) 135/151bpm [1186b/mi] 59cal 6.83/7.76mph 2) 0.62m - 5:23(8:40/m) 147/159bpm [1274b/mi] 66cal 6.92/7.62mph 3) 0.62m - 5:54(9:29/m) 150/160bpm [1423b/mi] 72cal 6.32/7.6mph 4) 0.62m - 6:09(9:54/m) 147/158bpm [1455b/mi] 71cal 6.06/7.95mph 5) 0.62m - 5:23(8:40/m) 157/171bpm [1360b/mi] 70cal 6.93/7.97mph 6) 0.02m - 10(7:14/m) 159/162bpm [1150b/mi] 2cal 8.3/7.64mph Add a comment
Sun 29th Aug Aug 29	Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4
3.8mi, 36:11 Run - General Split Summary === 1) 0.62m - 6:22(10:16/m) 136/170bpm [1395b/mi] 68cal 5.85/7.18mph 2) 0.62m - 5:48(9:20/m) 135/154bpm [1260b/mi] 61cal 6.43/7.45mph 3) 0.62m - 5:59(9:37/m) 137/154bpm [1318b/mi] 63cal 6.24/7.2mph 4) 0.62m - 6:03(9:44/m) 130/147bpm [1265b/mi] 55cal 6.16/7.01mph 5) 0.62m - 6:05(9:48/m) 148/156bpm [1451b/mi] 73cal 6.12/7.03mph 6) 0.62m - 5:45(9:15/m) 150/159bpm [1389b/mi] 70cal 6.48/8.37mph 7) 0.02m - 9(6:36/m) 155/157bpm [1024b/mi] 1cal 9.08/8.66mph Add a comment	75.2mi, 5:13:05 Bike - General Split Summary === 1) 3.11m - 15:53(5:07/m) 122/149bpm [624b/mi] 140cal 11.73/23.19mph 2) 3.11m - 12:29(4:01/m) 144/157bpm [579b/mi] 144cal 14.92/24mph 3) 3.11m - 14:52(4:47/m) 144/159bpm [689b/mi] 156cal 12.54/23.92mph 4) 3.11m - 10:53(3:30/m) 136/146bpm [476b/mi] 84cal 17.13/25mph 5) 3.11m - 13:32(4:22/m) 126/145bpm [549b/mi] 70cal 13.77/29.41mph 6) 3.11m - 13:51(4:28/m) 132/151bpm [589b/mi] 91cal 13.46/38.51mph 7) 3.11m - 10:46(3:28/m) 128/138bpm [443b/mi] 58cal 17.32/30.24mph 8) 3.11m - 12:35(4:03/m) 131/149bpm [531b/mi] 77cal 14.81/28.01mph 9) 3.11m - 12:03(3:53/m) 130/147bpm [504b/mi] 72cal 15.47/23.79mph 10) 3.11m - 9:45(3:08/m) 127/138bpm [398b/mi] 52cal 19.13/34.69mph 11) 3.11m - 9:38(3:06/m) 127/148bpm [394b/mi] 53cal 19.35/32.81mph 12) 3.11m - 9:17(2:59/m) 131/139bpm [392b/mi] 58cal 20.07/32.48mph 13) 3.11m - 15:13(4:54/m) 133/147bpm [651b/mi] 101cal 12.25/29.83mph 14) 3.11m - 11:30(3:42/m) 135/145bpm [500b/mi] 81cal 16.21/27.61mph 15) 3.11m - 10:51(3:30/m) 138/149bpm [482b/mi] 83cal 17.18/26.24mph 16) 3.11m - 13:17(4:16/m) 132/153bpm [564b/mi] 80cal 14.04/21.21mph 17) 3.11m - 13:38(4:23/m) 120/135bpm [527b/mi] 48cal 13.67/27.11mph 18) 3.11m - 14:04(4:32/m) 127/143bpm [575b/mi] 78cal 13.25/23.88mph 19) 3.11m - 17:28(5:37/m) 136/152bpm [764b/mi] 132cal 10.67/20.25mph 20) 3.11m - 15:34(5:01/m) 138/158bpm [692b/mi] 124cal 11.97/25.55mph 21) 3.11m - 15:35(5:01/m) 135/149bpm [677b/mi] 103cal 11.96/22.1mph 22) 3.11m - 12:35(4:03/m) 135/148bpm [547b/mi] 80cal 14.81/21.5mph 23) 3.11m - 11:25(3:40/m) 129/134bpm [474b/mi] 55cal 16.34/25.8mph 24) 3.11m - 13:17(4:17/m) 128/139bpm [547b/mi] 67cal 14.03/22.69mph 25) 0.67m - 3:02(4:34/m) 131/141bpm [598b/mi] 17cal 13.15/20.47mph Add a comment	3.2mi, 26:59 Run - General Split Summary === 1) 0.62m - 5:12(8:22/m) 127/143bpm [1062b/mi] 51cal 7.18/8.62mph 2) 0.62m - 5:33(8:55/m) 137/152bpm [1222b/mi] 59cal 6.72/8.93mph 3) 0.62m - 6:02(9:42/m) 136/145bpm [1320b/mi] 59cal 6.18/7.97mph 4) 0.62m - 5:04(8:10/m) 147/155bpm [1200b/mi] 60cal 7.35/7.99mph 5) 0.62m - 4:55(7:55/m) 157/162bpm [1242b/mi] 66cal 7.59/9.29mph 6) 0.04m - 13(5:33/m) 161/161bpm [892b/mi] 3cal 10.83/9.89mph Add a comment	3.3mi, 32:14 Run - General Split Summary === 1) 0.62m - 6:16(10:06/m) 130/144bpm [1313b/mi] 66cal 5.94/7.31mph 2) 0.62m - 5:48(9:20/m) 142/152bpm [1325b/mi] 68cal 6.43/6.78mph 3) 0.62m - 5:59(9:38/m) 147/153bpm [1416b/mi] 75cal 6.23/6.87mph 4) 0.62m - 6:20(10:12/m) 150/158bpm [1529b/mi] 80cal 5.89/6.64mph 5) 0.62m - 6:03(9:44/m) 155/162bpm [1509b/mi] 80cal 6.16/6.87mph 6) 0.19m - 1:47(9:23/m) 155/160bpm [1454b/mi] 23cal 6.4/6.62mph Add a comment	-	-	3mi, 27:43 Run - General Split Summary === 1) 0.62m - 6:29(10:25/m) 141/159bpm [1469b/mi] 75cal 5.76/7.12mph 2) 0.62m - 5:33(8:56/m) 155/169bpm [1386b/mi] 75cal 6.71/7.56mph 3) 0.62m - 5:58(9:36/m) 161/168bpm [1544b/mi] 83cal 6.25/7.16mph 4) 0.62m - 5:25(8:43/m) 163/177bpm [1420b/mi] 76cal 6.89/7.81mph 5) 0.53m - 4:19(8:05/m) 172/182bpm [1391b/mi] 64cal 7.42/10.6mph Add a comment
Sun 5th Sep Sep 5	Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11
3.8mi, 32:33 Run - General Split Summary === 1) 0.62m - 5:34(8:58/m) 134/157bpm [1202b/mi] 59cal 6.69/7.01mph 2) 0.62m - 5:09(8:18/m) 146/150bpm [1212b/mi] 63cal 7.23/7.68mph 3) 0.62m - 5:16(8:28/m) 156/171bpm [1322b/mi] 69cal 7.08/7.49mph 4) 0.62m - 5:07(8:14/m) 158/161bpm [1300b/mi] 69cal 7.29/7.53mph 5) 0.62m - 6:17(10:06/m) 155/165bpm [1566b/mi] 77cal 5.94/7.33mph 6) 0.62m - 4:54(7:53/m) 161/164bpm [1270b/mi] 66cal 7.61/8.31mph 7) 0.03m - 16(8:25/m) 160/161bpm [1345b/mi] 3cal 7.14/8.25mph Add a comment 41mi, 2:48:52 Bike - General Split Summary === 1) 3.11m - 11:09(3:35/m) 107/131bpm [384b/mi] 70cal 16.72/24.9mph 2) 3.11m - 13:55(4:29/m) 118/152bpm [528b/mi] 103cal 13.4/23mph 3) 3.11m - 12:48(4:07/m) 140/156bpm [577b/mi] 134cal 14.56/26.03mph 4) 3.11m - 10:56(3:31/m) 139/156bpm [489b/mi] 103cal 17.06/29.05mph 5) 3.11m - 11:54(3:50/m) 143/156bpm [548b/mi] 118cal 15.66/32.56mph 6) 3.11m - 13:29(4:20/m) 136/157bpm [590b/mi] 105cal 13.82/28.45mph 7) 3.11m - 13:16(4:16/m) 134/150bpm [572b/mi] 89cal 14.05/29.68mph 8) 3.11m - 12:36(4:03/m) 137/154bpm [556b/mi] 92cal 14.79/32.48mph 9) 3.11m - 11:47(3:47/m) 132/152bpm [500b/mi] 70cal 15.83/29.72mph 10) 3.11m - 12:26(4:00/m) 134/152bpm [536b/mi] 80cal 15/24.11mph 11) 3.11m - 10:59(3:32/m) 132/156bpm [467b/mi] 65cal 16.97/31.16mph 12) 3.11m - 14:19(4:36/m) 129/144bpm [594b/mi] 75cal 13.02/26.24mph 13) 3.11m - 15:50(5:06/m) 134/149bpm [683b/mi] 103cal 11.77/22.58mph 14) 0.64m - 3:28(5:26/m) 142/153bpm [771b/mi] 30cal 11.05/16.76mph Add a comment	3.1mi, 26:22 Run - General Split Summary === 1) 0.62m - 5:46(9:17/m) 142/147bpm [1319b/mi] 68cal 6.46/7.47mph 2) 0.62m - 5:37(9:02/m) 149/151bpm [1346b/mi] 72cal 6.64/7.7mph 3) 0.62m - 5:10(8:19/m) 150/154bpm [1248b/mi] 65cal 7.21/8.25mph 4) 0.62m - 4:57(7:58/m) 155/157bpm [1235b/mi] 66cal 7.53/8.01mph 5) 0.62m - 4:40(7:31/m) 159/160bpm [1196b/mi] 64cal 7.98/8.43mph 6) 0.03m - 12(6:41/m) 160/160bpm [1069b/mi] 2cal 8.98/8.5mph Add a comment	14.5mi, 54:21 Bike - General Split Summary === 1) 3.11m - 9:48(3:09/m) 116/135bpm [366b/mi] 79cal 19.02/30.16mph 2) 3.11m - 11:40(3:45/m) 123/139bpm [462b/mi] 96cal 15.98/24.32mph 3) 3.11m - 11:46(3:47/m) 129/146bpm [488b/mi] 100cal 15.85/21.21mph 4) 3.11m - 12:33(4:02/m) 133/145bpm [537b/mi] 112cal 14.86/22.42mph 5) 2.03m - 8:35(4:14/m) 138/162bpm [583b/mi] 81cal 14.2/26.88mph Add a comment	3.2mi, 28:08 Run - General Split Summary === 1) 0.62m - 5:54(9:30/m) 131/146bpm [1244b/mi] 62cal 6.32/7.18mph 2) 0.62m - 5:40(9:07/m) 147/150bpm [1339b/mi] 72cal 6.59/6.95mph 3) 0.62m - 5:29(8:49/m) 150/157bpm [1322b/mi] 70cal 6.8/7.45mph 4) 0.62m - 5:26(8:44/m) 153/159bpm [1337b/mi] 71cal 6.87/7.33mph 5) 0.62m - 5:14(8:25/m) 160/166bpm [1346b/mi] 73cal 7.13/8.35mph 6) 0.06m - 27(7:30/m) 159/160bpm [1192b/mi] 6cal 8/8.04mph Add a comment	-	14.9mi, 57:01 Bike - General Split Summary === 1) 3.11m - 13:17(4:16/m) 82/93bpm [350b/mi] 43cal 14.04/23.11mph 2) 3.11m - 12:20(3:58/m) 81/82bpm [321b/mi] 36cal 15.12/28.16mph 3) 3.11m - 10:20(3:20/m) 82/82bpm [273b/mi] 30cal 18.03/32.25mph 4) 3.11m - 10:05(3:15/m) 81/82bpm [263b/mi] 32cal 18.49/37.3mph 5) 2.46m - 10:59(4:28/m) 82/85bpm [366b/mi] 32cal 13.44/19.68mph Add a comment 3mi, 28:22 Run - General Split Summary === 1) 0.62m - 6:04(9:45/m) 141/145bpm [1376b/mi] 72cal 6.15/9.35mph 2) 0.62m - 4:53(7:52/m) 147/149bpm [1156b/mi] 62cal 7.63/8.66mph 3) 0.62m - 5:30(8:51/m) 141/150bpm [1249b/mi] 60cal 6.78/9.39mph 4) 0.26m - 3:03(11:34/m) 142/151bpm [1643b/mi] 32cal 5.19/8.54mph 5) 0.62m - 4:40(7:30/m) 146/152bpm [1095b/mi] 55cal 8/12.21mph 6) 0.05m - 21(7:31/m) 152/152bpm [1143b/mi] 4cal 7.98/8.08mph 7) 0.23m - 3:51(16:36/m) 130/153bpm [2158b/mi] 33cal 3.61/8.1mph Add a comment	3.1mi, 26:45 Run - General Split Summary === 1) 0.62m - 5:21(8:36/m) 144/163bpm [1239b/mi] 66cal 6.97/8.2mph 2) 0.62m - 5:08(8:15/m) 163/169bpm [1346b/mi] 74cal 7.27/7.7mph 3) 0.62m - 5:15(8:27/m) 162/169bpm [1368b/mi] 75cal 7.1/7.72mph 4) 0.62m - 6:00(9:40/m) 159/174bpm [1536b/mi] 82cal 6.21/7.68mph 5) 0.58m - 5:02(8:39/m) 160/172bpm [1383b/mi] 69cal 6.94/9.06mph Add a comment 0.5mi, 5:15 Run - General Split Summary === 1) 0.51m - 5:15(10:14/m) 129/143bpm [1320b/mi] 55cal 5.86/6.64mph Add a comment
Sun 12th Sep Sep 12	Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18
3.8mi, 33:52 Run - General Split Summary === 1) 0.62m - 6:00(9:40/m) 128/138bpm [1237b/mi] 60cal 6.21/7.37mph 2) 0.62m - 5:27(8:46/m) 134/143bpm [1174b/mi] 57cal 6.85/7.45mph 3) 0.62m - 5:34(8:58/m) 142/153bpm [1273b/mi] 64cal 6.69/7.31mph 4) 0.62m - 5:26(8:44/m) 145/154bpm [1267b/mi] 64cal 6.87/7.1mph 5) 0.62m - 5:50(9:24/m) 150/160bpm [1410b/mi] 72cal 6.38/7.37mph 6) 0.62m - 5:06(8:12/m) 154/161bpm [1264b/mi] 66cal 7.31/9.06mph 7) 0.08m - 29(6:05/m) 153/160bpm [932b/mi] 5cal 9.85/10.77mph Add a comment	-	3.1mi, 28:06 Run - General Split Summary === 1) 0.62m - 6:01(9:41/m) 128/136bpm [1240b/mi] 61cal 6.19/7.45mph 2) 0.62m - 5:36(9:01/m) 133/141bpm [1200b/mi] 58cal 6.65/7.35mph 3) 0.62m - 5:30(8:51/m) 140/151bpm [1239b/mi] 61cal 6.78/7.14mph 4) 0.62m - 5:41(9:09/m) 152/160bpm [1390b/mi] 74cal 6.56/7.26mph 5) 0.62m - 5:09(8:17/m) 159/166bpm [1317b/mi] 72cal 7.24/9.12mph 6) 0.02m - 9(7:02/m) 164/168bpm [1153b/mi] 2cal 8.54/9.14mph Add a comment	4.1mi, 37:08 Run - General Split Summary === 1) 0.62m - 6:05(9:47/m) 134/157bpm [1312b/mi] 67cal 6.13/6.91mph 2) 0.62m - 5:23(8:39/m) 142/152bpm [1229b/mi] 64cal 6.93/7.26mph 3) 0.62m - 5:38(9:04/m) 152/163bpm [1377b/mi] 74cal 6.62/7.24mph 4) 0.62m - 5:35(8:59/m) 153/164bpm [1374b/mi] 72cal 6.68/7.39mph 5) 0.62m - 5:31(8:53/m) 156/166bpm [1386b/mi] 74cal 6.75/7.66mph 6) 0.62m - 5:47(9:19/m) 164/172bpm [1527b/mi] 82cal 6.44/7.47mph 7) 0.38m - 3:09(8:15/m) 167/176bpm [1379b/mi] 46cal 7.27/8.14mph Add a comment 15.1mi, 55:30 Bike - General Split Summary === 1) 3.11m - 10:35(3:24/m) 115/147bpm [392b/mi] 82cal 17.62/27.74mph 2) 3.11m - 12:00(3:52/m) 140/159bpm [541b/mi] 133cal 15.53/25.8mph 3) 3.11m - 9:54(3:11/m) 140/155bpm [446b/mi] 104cal 18.83/25.23mph 4) 3.11m - 11:13(3:37/m) 140/161bpm [505b/mi] 111cal 16.62/26.05mph 5) 2.69m - 11:48(4:23/m) 134/152bpm [587b/mi] 93cal 13.69/20.06mph Add a comment	17.3mi, 1:04:28 Bike - General Split Summary === 1) 3.11m - 13:15(4:16/m) 96/114bpm [409b/mi] 65cal 14.07/25.94mph 2) 3.11m - 13:36(4:23/m) 95/95bpm [416b/mi] 61cal 13.7/27.72mph 3) 3.11m - 9:45(3:08/m) 95/95bpm [298b/mi] 42cal 19.13/33.52mph 4) 3.11m - 9:47(3:09/m) 95/95bpm [299b/mi] 41cal 19.07/30.93mph 5) 3.11m - 10:01(3:13/m) 94/96bpm [303b/mi] 42cal 18.61/36.76mph 6) 1.71m - 8:05(4:43/m) 95/95bpm [449b/mi] 33cal 12.7/18.03mph Add a comment	3.6mi, 33:31 Run - General Split Summary === 1) 0.62m - 5:15(8:27/m) 138/159bpm [1167b/mi] 61cal 7.09/9.98mph 2) 0.32m - 2:34(7:59/m) 159/171bpm [1269b/mi] 36cal 7.52/8.89mph 3) 0.1m - 1:31(15:22/m) 134/155bpm [2059b/mi] 14cal 3.9/3.97mph 4) 0.55m - 4:03(7:20/m) 159/168bpm [1165b/mi] 55cal 8.19/10.4mph 5) 0.12m - 1:57(16:08/m) 144/168bpm [2323b/mi] 20cal 3.72/8.1mph 6) 0.52m - 4:01(7:41/m) 157/165bpm [1207b/mi] 53cal 7.8/10.48mph 7) 0.12m - 1:59(16:43/m) 139/161bpm [2323b/mi] 19cal 3.59/9.48mph 8) 0.49m - 4:02(8:16/m) 158/166bpm [1307b/mi] 54cal 7.25/9.14mph 9) 0.13m - 2:04(16:10/m) 145/166bpm [2345b/mi] 20cal 3.71/8.77mph 10) 0.3m - 2:33(8:22/m) 155/167bpm [1298b/mi] 31cal 7.17/9.12mph 11) 0.21m - 1:27(6:46/m) 156/165bpm [1054b/mi] 18cal 8.88/9.85mph 12) 0.12m - 2:04(16:58/m) 144/166bpm [2443b/mi] 21cal 3.54/8.97mph Add a comment	-