pconsani

M45

About
Bests
All Races
Mileage
Training

Races
68
Miles
4092
Miles
453
Miles
20036
Miles
22
WAVA
75.88%
5k
17:50
5M
30:16
10k
36:50
10M
1:03:30
Half
1:26:58
20M
2:28:15
Mara
3:17:44

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Recent Training
12th May	General	6.6mi	48:49
11th May	General	43.9mi	2:31:13
9th May	General	25.6mi	1:21:28
8th May	General	15mi	43:33
7th May	General	5mi	36:08

12 Month Benchmarks	Run	Bike
Mile	5:11	1:34
5k	19:44	5:12
5mi	34:40	8:50
10k	44:50	11:02
10mi	1:26:49	20:44

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
5km	15				19:26 66.20	19:19 66.60	18:48 68.78	18:45 68.97	18:54 69.09		18:26 71.31	18:01 73.48		17:50 75.88	17:50 5:44/mi	75.88
5mi	10			32:41 64.46	31:49 66.25			32:22 65.54	31:38 67.31	32:04 66.71		30:16 71.51			30:16 6:03/mi	71.51
10km	19		40:00 66.00	40:27 65.27	40:27 65.29	40:12 65.70	39:57 66.30	39:08 67.69		39:50 67.16		36:50 73.38		37:39 72.77	36:50 5:56/mi	73.38
10mi	9				1:09:18 63.13		1:10:58 61.76	1:08:22 64.11	1:05:13 67.35		1:07:01 65.97		1:03:30 70.30		1:03:30 6:21/mi	70.30
13.1mi	6	1:46:52 54.25			1:33:52 61.76	1:31:59 63.03		1:37:52 59.41	1:26:58 66.86						1:26:58 6:38/mi	66.86
20mi	3				2:38:01 57.69	2:30:57 60.39			2:28:15 61.67						2:28:15 7:25/mi	61.67
26.2mi	3				3:36:02 56.27	3:54:38 51.81			3:17:44 61.65						3:17:44 7:33/mi	61.65

2017		Result	WAVA	Distance
29 Jul	Victoria parkrun, Glasgow PB	17:50	75.88	5km
10 Jun	Bournemouth parkrun	18:11	74.42	5km
4 Jun	Poole Festival Of Running 10k SB	37:39	72.77	10km
2016		Result	WAVA	Distance
28 Feb	Bournemouth 10 PB	1:03:30	70.30	10mi
2015		Result	WAVA	Distance
19 Sep	Bournemouth parkrun	18:10	73.41	5km
13 Sep	Littledown 5 PB	30:16	71.51	5mi
7 Jun	Poole Festival of Running 10k PB	36:50	73.38	10km
2 May	Poole parkrun SB	18:01	73.48	5km
2014		Result	WAVA	Distance
10 May	Bournemouth Parkrun	18:46	70.55	5km
3 May	Poole Parkrun SB	18:26	71.31	5km
16 Feb	Lytchett 10 SB	1:07:01	65.97	10mi
2013		Result	WAVA	Distance
8 Dec	Christmas 10k Christchurch SB	39:50	67.16	10km
15 Sep	Littledown 5 SB	32:04	66.71	5mi
2012		Result	WAVA	Distance
17 Nov	Poole Parkrun	19:00	68.72	5km
28 Oct	Great South Run	1:07:29	65.27	10mi
7 Oct	Hoburne 5 SB	31:38	67.31	5mi
5 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:54	69.09	5km
22 Apr	London Marathon PB	3:17:44	61.65	26.2mi
11 Mar	Mad March 20 PB	2:28:15	61.67	20mi
19 Feb	Lytchett 10 SB	1:05:13	67.35	10mi
5 Feb	Blackmore Vale Half-Marathon PB	1:26:58	66.86	13.1mi
8 Jan	milborne 10 (9.79miles)	1:05:11	65.89	9.79mi
2011		Result	WAVA	Distance
30 Oct	Great South Run	1:09:19	63.36	10mi
18 Sep	Littledown 5 SB	32:22	65.54	5mi
16 Jul	Swanage Half Marathon SB	1:37:52	59.41	13.1mi
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race SB	39:08	67.69	10km
20 Feb	Lytchett 10 SB	1:08:22	64.11	10mi
21 Jan	Poole Runners-Winter Series 5k time trials (4) SB	18:45	68.97	5km
9 Jan	milborne 10 (9.79miles)	1:08:30	62.56	9.79mi
2010		Result	WAVA	Distance
28 Nov	Boscombe 10K SB	39:57	66.30	10km
7 Nov	AECC Dashback	41:36	63.67	10km
15 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:48	68.78	5km
28 Aug	Glasgow parkrun	18:52	68.54	5km
4 Jul	Portland 10 SB	1:10:58	61.76	10mi
6 Jun	Poole Festival of Running 10k	41:29	63.85	10km
28 Mar	Bournemouth Bay 10k	41:46	63.30	10km
29 Jan	Poole Runners-Winter Series 5k Time Trials (4)	19:30	66.10	5km
2009		Result	WAVA	Distance
14 Jun	Vale of Leven 10k	41:17	64.04	10km
7 Jun	Poole Festival of Running 10k	40:27	65.36	10km
26 Apr	London Marathon SB	3:54:38	51.81	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon SB	1:31:59	63.03	13.1mi
6 Mar	Poole Runners Winter Series 5k Time Trials (6) SB	19:19	66.60	5km
1 Mar	Mad March Pukka 20 SB	2:30:57	60.39	20mi
1 Feb	Blackmore Vale Half-Marathon	1:36:24	60.14	13.1mi
11 Jan	Milborne 10	1:10:02	62.47	10mi
3 Jan	Nigel Barge Memorial 10K SB	40:12	65.70	10km
2008		Result	WAVA	Distance
28 Nov	Poole Runners Winter Series 5k Time Trials (2)	19:37	65.58	5km
23 Nov	Boscombe 10K	42:30	62.14	10km
17 Oct	Poole Runners Winter Series 5k Time Trials (1) SB	19:26	66.20	5km
12 Oct	Chichester Priory 10K -18th	41:56	62.98	10km
28 Sep	Littledown '5'	32:59	63.90	5mi
7 Sep	Great Scottish Run Half Marathon SB	1:33:52	61.76	13.1mi
24 Jul	Garscube Club 5 mile Championship SB	31:49	66.25	5mi
6 Jul	Portland 10 SB	1:09:18	63.13	10mi
29 Jun	Sway 5	33:30	62.92	5mi
15 Jun	Vale of Leven 10k SB	40:27	65.29	10km
4 Jun	D Day 10k	41:16	64.00	10km
1 Jun	Poole 10k	41:12	64.10	10km
13 Apr	London Marathon SB	3:36:02	56.27	26.2mi
2 Mar	Mad March 20 SB	2:38:01	57.69	20mi
13 Jan	Milborne 10	1:10:09	60.98	9.79mi
5 Jan	Nigel Barge Memorial 10K	40:42	64.86	10km
2007		Result	WAVA	Distance
17 Nov	Glasgow University 5 Mile Road Race SB	32:41	64.46	5mi
7 Oct	Hoburne 5	34:29	61.09	5mi
23 Sep	LITTLEDOWN 5	34:42	60.71	5mi
7 Jun	Dumbarton 10k SB	40:27	65.27	10km
2006		Result	WAVA	Distance
3 Sep	Great Scottish Run 10K SB	40:00	66.00	10km
2004		Result	WAVA	Distance
22 Aug	Great Scottish Run Half Marathon SB	1:46:52	54.25	13.1mi

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	0	0	5	0	0	0	0	0	0	0	0	5
2024	9.3	12.4	13.1	13.7	0.7	0	0	0	0	0	0	0	49.1
2024	32	17	43	31	12	0	0	0	0	0	0	0	134
2024	140	105	119	247	261	0	0	0	0	0	0	0	871
2023	0	0	0	0	0	0	0	0	0	1	0	0	1
2023	12.9	8.4	10.5	10.1	4.9	3.9	5.2	6.3	4.6	8.1	10.9	7.4	93.1
2023	66	71	111	72	54	45	52	40	41	17	48	37	655
2023	52	174	253	250	325	310	191	249	144	98	32	98	2178
2022	9.6	10.7	10.8	9.3	6.5	5.5	5.2	7.1	5.4	12.6	5.5	12.2	100.5
2022	36	32	51	58	42	49	21	35	27	25	21	39	435
2022	202	23	269	336	330	237	299	309	146	138	50	73	2413
2021	2	0	0	0	0	0	0	3	3	0	0	0	9
2021	0	0	0	5.9	8.7	6.8	2.4	4.1	6.1	9.1	13.3	10.4	66.7
2021	27	4	25	86	70	44	25	44	25	31	27	33	441
2021	84	149	424	657	547	188	170	202	230	169	155	86	3059
2020	0	0	0	0	0	0	0	8	0	0	0	0	8
2020	4.3	2	4.1	0	0.4	0	1.6	3.2	8.2	9.7	2.9	11	47.3
2020	33	29	47	31	47	27	24	20	6	28	38	29	359
2020	181	239	406	500	484	446	442	475	336	330	342	85	4266
2019	7.4	10.3	9.3	9.6	8.3	9.6	10.6	2	0.7	3.2	1.3	3.8	76.1
2019	42	70	64	55	71	108	107	77	17	25	24	62	723
2019	446	489	746	681	731	583	710	478	213	238	63	159	5537
2018	0	0	0	0	0	3.4	1.7	1.2	1.3	5.2	4.6	2.9	20.4
2018	0	0	0	0	0	31	49	42	49	58	52	36	317
2018	0	0	0	0	0	253	297	353	340	162	155	153	1712
2009	116	116	51	0	0	0	0	0	0	0	0	0	283
2008	0	26	78	98	95	69	44	32	70	39	71	103	725
2007	0	0	0	0	0	20	0	0	0	0	0	0	20

Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
1mi, 28:33 Swim - General 1) 0.99mi - 28:33(28:43/mi) 122/136bpm [3504b/mi] 330cal 26/rpm Add a comment	3.4mi, 25:00 Run - General 1) 1mi - 7:41(7:41/mi) 136/146bpm [1046b/mi] 123cal 445/513W 2) 1mi - 7:10(7:10/mi) 151/154bpm [1083b/mi] 128cal 445/502W 3) 1mi - 7:26(7:26/mi) 151/156bpm [1122b/mi] 131cal 461/617W 4) 0.38mi - 2:43(7:10/mi) 155/157bpm [1110b/mi] 49cal 502/533W Add a comment	36.3mi, 1:52:43 Bike - General 1) 5mi - 15:19(3:04/mi) 221cal 78/95rpm 214/528W 19.58/28.36mph 2) 5mi - 18:08(3:38/mi) 256cal 74/104rpm 210/499W 16.54/30.66mph 3) 5mi - 14:31(2:54/mi) 211cal 74/104rpm 217/776W 20.66/32.33mph 4) 5mi - 14:50(2:58/mi) 199cal 73/94rpm 199/561W 20.23/31.39mph 5) 5mi - 17:22(3:28/mi) 225cal 64/91rpm 190/496W 17.28/28.87mph 6) 5mi - 15:14(3:03/mi) 188cal 70/100rpm 180/534W 19.7/36.86mph 7) 5mi - 13:52(2:46/mi) 183cal 73/96rpm 195/630W 21.64/27.82mph 8) 1.32mi - 3:27(2:37/mi) 49cal 75/91rpm 212/542W 22.95/27.11mph Add a comment 1.7mi, 59:32 Swim - General 1) 0mi - 17(0/mi) 80/85bpm [INFb/mi] 1cal 2) 0.06mi - 46(12:19/mi) 91/95bpm [1121b/mi] 7cal 3) 0mi - 23(0/mi) 88/88bpm [INFb/mi] 2cal 4) 0mi - 1:35(0/mi) 105/115bpm [INFb/mi] 22cal 5) 0.09mi - 2:09(23:05/mi) 116/121bpm [2678b/mi] 25cal 6) 0mi - 18(0/mi) 112/117bpm [INFb/mi] 2cal 7) 0.09mi - 1:28(15:41/mi) 118/125bpm [1850b/mi] 18cal 8) 0mi - 2:14(0/mi) 109/129bpm [INFb/mi] 20cal 9) 0.06mi - 1:29(23:49/mi) 123/142bpm [2929b/mi] 19cal 10) 0mi - 33(0/mi) 128/133bpm [INFb/mi] 6cal 11) 0.06mi - 1:30(24:08/mi) 137/144bpm [3305b/mi] 24cal 12) 0mi - 30(0/mi) 128/135bpm [INFb/mi] 6cal 13) 0.06mi - 1:33(24:53/mi) 122/133bpm [3035b/mi] 22cal 14) 0mi - 29(0/mi) 120/121bpm [INFb/mi] 1cal 15) 0.06mi - 1:31(24:18/mi) 124/130bpm [3013b/mi] 22cal 16) 0mi - 30(0/mi) 112/119bpm [INFb/mi] 3cal 17) 0mi - 16(0/mi) 102/105bpm [INFb/mi] 1cal 18) 0mi - 2:03(0/mi) 89/100bpm [INFb/mi] 8cal 19) 0.06mi - 1:34(25:18/mi) 120/135bpm [3036b/mi] 17cal 27/rpm 20) 0mi - 15(0/mi) 129/131bpm [INFb/mi] 3cal 21) 0.06mi - 1:36(25:44/mi) 130/136bpm [3345b/mi] 21cal 28/rpm 22) 0mi - 15(0/mi) 132/136bpm [INFb/mi] 3cal 23) 0.12mi - 3:18(26:36/mi) 136/144bpm [3617b/mi] 47cal 29/rpm 24) 0mi - 17(0/mi) 133/134bpm [INFb/mi] 4cal 25) 0.25mi - 6:39(26:45/mi) 133/147bpm [3557b/mi] 86cal 29/rpm 26) 0mi - 1:15(0/mi) 127/141bpm [INFb/mi] 14cal 27) 0.25mi - 6:23(25:41/mi) 147/159bpm [3775b/mi] 103cal 28/rpm 28) 0mi - 23(0/mi) 142/151bpm [INFb/mi] 6cal 29) 0.12mi - 3:13(25:50/mi) 139/164bpm [3590b/mi] 42cal 27/rpm 30) 0mi - 19(0/mi) 153/164bpm [INFb/mi] 6cal 31) 0.06mi - 1:37(25:58/mi) 143/151bpm [3714b/mi] 23cal 27/rpm 32) 0mi - 15(0/mi) 146/148bpm [INFb/mi] 4cal 33) 0.06mi - 1:35(25:33/mi) 153/167bpm [3909b/mi] 27cal 27/rpm 34) 0mi - 1:20(0/mi) 137/166bpm [INFb/mi] 16cal 35) 0.06mi - 1:40(26:52/mi) 129/135bpm [3466b/mi] 14cal 27/rpm 36) 0mi - 30(0/mi) 130/136bpm [INFb/mi] 5cal 37) 0.06mi - 1:37(26:09/mi) 133/141bpm [3478b/mi] 17cal 29/rpm 38) 0mi - 19(0/mi) 132/135bpm [INFb/mi] 3cal 39) 0.05mi - 53(18:48/mi) 142/151bpm [2668b/mi] 14cal 30/rpm 40) 0mi - 9(0/mi) 142/151bpm [INFb/mi] 1cal 41) 0mi - 8(0/mi) 143/148bpm [INFb/mi] 5cal 42) 0mi - 7(0/mi) 135/138bpm [INFb/mi] 3cal 43) 0mi - 2:56(0/mi) 107/130bpm [INFb/mi] 9cal 44) 0mi - 3(0/mi) 109/110bpm [INFb/mi] 45) 0mi - 31(0/mi) 115/117bpm [INFb/mi] 1cal Add a comment	-	-	4mi, 30:06 Run - General 1) 1mi - 7:46(7:46/mi) 126/144bpm [979b/mi] 116cal 445/530W 2) 1mi - 7:40(7:40/mi) 146/150bpm [1118b/mi] 133cal 443/572W 3) 1mi - 7:25(7:25/mi) 146/155bpm [1083b/mi] 125cal 421/589W 4) 1mi - 7:13(7:13/mi) 149/155bpm [1075b/mi] 123cal 439/472W 5) 0.01mi - 2(4:53/mi) 152/152bpm [742b/mi] 1cal 463/463W Add a comment	21.7mi, 1:12:02 Bike - General 1) 5mi - 16:41(3:20/mi) 189cal 70/99rpm 162/671W 17.98/24.21mph 2) 5mi - 17:49(3:34/mi) 239cal 73/94rpm 198/464W 16.84/32.19mph 3) 5mi - 16:11(3:14/mi) 216cal 73/92rpm 197/495W 18.54/33.16mph 4) 5mi - 16:39(3:20/mi) 160cal 64/95rpm 135/720W 18.02/26.9mph 5) 1.69mi - 4:43(2:47/mi) 69cal 72/97rpm 218/652W 21.51/31.64mph Add a comment 18.2mi, 51:23 Bike - General 1) 5mi - 14:38(2:56/mi) 358cal 20.51/29.05mph 2) 5mi - 14:42(2:56/mi) 359cal 20.4/29.93mph 3) 5mi - 13:36(2:43/mi) 354cal 22.06/27.36mph 4) 3.16mi - 8:27(2:41/mi) 227cal 22.43/25.74mph Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
0.9mi, 26:51 Swim - General 1) 0.93mi - 26:51(28:48/mi) 122/141bpm [3514b/mi] 319cal 27/rpm Add a comment	-	44.5mi, 2:32:25 Bike - General 1) 5mi - 15:15(3:03/mi) 186cal 76/99rpm 177/815W 19.66/34.25mph 2) 5mi - 15:13(3:03/mi) 214cal 73/98rpm 209/528W 19.71/31.58mph 3) 5mi - 17:27(3:29/mi) 212cal 61/112rpm 177/839W 17.2/40.64mph 4) 5mi - 18:10(3:38/mi) 237cal 64/86rpm 192/531W 16.51/32.31mph 5) 5mi - 17:56(3:35/mi) 196cal 61/108rpm 156/825W 16.73/39.32mph 6) 5mi - 21:11(4:14/mi) 268cal 61/101rpm 185/632W 14.16/39.53mph 7) 5mi - 13:59(2:48/mi) 156cal 68/111rpm 161/914W 21.47/41.03mph 8) 5mi - 18:40(3:44/mi) 245cal 68/98rpm 193/534W 16.07/32.85mph 9) 4.52mi - 14:34(3:13/mi) 170cal 72/104rpm 169/596W 18.61/27.97mph Add a comment 1.8mi, 57:45 Swim - General 1) 0.02mi - 12(12:52/mi) 56/66bpm [721b/mi] 6cal 30/rpm 2) 0mi - 11(0/mi) 69/70bpm [INFb/mi] 1cal 3) 0.11mi - 2:51(26:09/mi) 90/105bpm [2353b/mi] 18cal 4) 0mi - 50(0/mi) 107/115bpm [INFb/mi] 7cal 5) 0.12mi - 3:03(24:29/mi) 120/131bpm [2938b/mi] 39cal 6) 0mi - 55(0/mi) 117/126bpm [INFb/mi] 9cal 7) 0.12mi - 3:01(24:15/mi) 128/140bpm [3103b/mi] 49cal 8) 0mi - 46(0/mi) 107/108bpm [INFb/mi] 1cal 9) 0.12mi - 3:02(24:25/mi) 123/135bpm [3002b/mi] 37cal 10) 0mi - 2:03(0/mi) 114/138bpm [INFb/mi] 19cal 11) 0.12mi - 3:05(24:52/mi) 133/148bpm [3308b/mi] 43cal 25/rpm 12) 0mi - 34(0/mi) 125/138bpm [INFb/mi] 7cal 13) 0.25mi - 6:26(25:52/mi) 129/146bpm [3337b/mi] 80cal 26/rpm 14) 0mi - 44(0/mi) 125/142bpm [INFb/mi] 11cal 15) 0.02mi - 13(14:05/mi) 111/112bpm [1563b/mi] 1cal 9/rpm 16) 0mi - 14(0/mi) 109/109bpm [INFb/mi] 1cal 17) 0.37mi - 9:36(25:45/mi) 144/152bpm [3708b/mi] 153cal 26/rpm 18) 0mi - 2:02(0/mi) 118/144bpm [INFb/mi] 15cal 19) 0.25mi - 6:38(26:43/mi) 140/152bpm [3740b/mi] 94cal 28/rpm 20) 0mi - 1:31(0/mi) 122/141bpm [INFb/mi] 12cal 21) 0.12mi - 3:17(26:24/mi) 144/153bpm [3801b/mi] 49cal 30/rpm 22) 0mi - 4(0/mi) 154/154bpm [INFb/mi] 1cal 23) 0mi - 45(0/mi) 139/155bpm [INFb/mi] 10cal 24) 0.06mi - 1:38(26:20/mi) 141/153bpm [3714b/mi] 22cal 30/rpm 25) 0mi - 37(0/mi) 140/155bpm [INFb/mi] 8cal 26) 0.03mi - 47(25:02/mi) 128/138bpm [3205b/mi] 6cal 30/rpm 27) 0mi - 31(0/mi) 135/139bpm [INFb/mi] 6cal 28) 0.03mi - 48(25:54/mi) 122/126bpm [3159b/mi] 5cal 32/rpm 29) 0mi - 19(0/mi) 131/145bpm [INFb/mi] 5cal 30) 0.05mi - 1:02(22:19/mi) 142/145bpm [3169b/mi] 12cal 26/rpm Add a comment	5.4mi, 39:35 Run - General 1) 1mi - 7:38(7:38/mi) 134/148bpm [1022b/mi] 121cal 445/498W 2) 1mi - 7:18(7:18/mi) 149/153bpm [1088b/mi] 128cal 464/573W 3) 1mi - 7:23(7:23/mi) 149/155bpm [1100b/mi] 128cal 434/522W 4) 1mi - 7:21(7:21/mi) 154/158bpm [1133b/mi] 130cal 442/530W 5) 1mi - 7:26(7:26/mi) 157/161bpm [1167b/mi] 134cal 446/588W 6) 0.35mi - 2:29(7:11/mi) 160/162bpm [1150b/mi] 45cal 456/477W Add a comment	1.1mi, 1:02:51 Swim - General 1) 0.07mi - 2:16(31:54/mi) 101/117bpm [3222b/mi] 21cal 21/rpm 2) 0mi - 35(0/mi) 95/109bpm [INFb/mi] 5cal 3) 0.06mi - 1:23(24:27/mi) 111/123bpm [2715b/mi] 14cal 26/rpm 4) 0mi - 2:06(0/mi) 88/120bpm [INFb/mi] 11cal 5) 0.04mi - 1:13(28:23/mi) 107/123bpm [3037b/mi] 11cal 25/rpm 6) 0mi - 45(0/mi) 113/131bpm [INFb/mi] 8cal 7) 0.04mi - 55(21:41/mi) 140/148bpm [3036b/mi] 14cal 21/rpm 8) 0mi - 48(0/mi) 122/133bpm [INFb/mi] 10cal 9) 0.03mi - 46(27:17/mi) 137/144bpm [3737b/mi] 12cal 22/rpm 10) 0mi - 17(0/mi) 132/138bpm [INFb/mi] 4cal 11) 0.06mi - 1:37(28:34/mi) 140/151bpm [3999b/mi] 25cal 22/rpm 12) 0mi - 24(0/mi) 119/125bpm [INFb/mi] 5cal 13) 0.01mi - 13(15:24/mi) 109/113bpm [1679b/mi] 1cal 18/rpm 14) 0mi - 40(0/mi) 92/105bpm [INFb/mi] 3cal 15) 0.11mi - 2:41(23:39/mi) 124/143bpm [2933b/mi] 32cal 25/rpm 16) 0mi - 1:02(0/mi) 108/121bpm [INFb/mi] 7cal 17) 0.11mi - 2:54(25:28/mi) 131/138bpm [3336b/mi] 38cal 27/rpm 18) 0mi - 47(0/mi) 113/133bpm [INFb/mi] 7cal 19) 0.06mi - 1:24(24:33/mi) 120/126bpm [2946b/mi] 14cal 27/rpm 20) 0mi - 27(0/mi) 117/122bpm [INFb/mi] 4cal 21) 0.06mi - 1:22(24:10/mi) 126/130bpm [3045b/mi] 16cal 28/rpm 22) 0mi - 21(0/mi) 121/128bpm [INFb/mi] 4cal 23) 0.06mi - 1:26(25:05/mi) 127/132bpm [3185b/mi] 16cal 28/rpm 24) 0mi - 1:06(0/mi) 108/131bpm [INFb/mi] 8cal 25) 0.06mi - 1:29(26:14/mi) 121/131bpm [3174b/mi] 14cal 26/rpm 26) 0mi - 4:21(0/mi) 100/126bpm [INFb/mi] 23cal 27) 0.01mi - 35(41:17/mi) 120/125bpm [4954b/mi] 4cal 15/rpm 28) 0mi - 57(0/mi) 114/120bpm [INFb/mi] 8cal 29) 0.01mi - 24(27:34/mi) 116/119bpm [3199b/mi] 3cal 23/rpm 30) 0mi - 2:03(0/mi) 99/123bpm [INFb/mi] 11cal 31) 0.13mi - 5:00(39:07/mi) 108/128bpm [4225b/mi] 32cal 22/rpm 32) 0mi - 39(0/mi) 123/132bpm [INFb/mi] 7cal 33) 0.01mi - 18(21:34/mi) 126/132bpm [2717b/mi] 3cal 23/rpm 34) 0mi - 21(0/mi) 124/131bpm [INFb/mi] 4cal 35) 0.01mi - 32(37:11/mi) 108/120bpm [4016b/mi] 4cal 17/rpm 36) 0mi - 25(0/mi) 90/93bpm [INFb/mi] 1cal 37) 0.01mi - 24(27:39/mi) 98/107bpm [2709b/mi] 2cal 31/rpm 38) 0mi - 3:48(0/mi) 93/114bpm [INFb/mi] 16cal 39) 0.03mi - 47(27:45/mi) 136/154bpm [3775b/mi] 10cal 28/rpm 40) 0mi - 1:35(0/mi) 129/153bpm [INFb/mi] 20cal 41) 0.03mi - 37(22:00/mi) 136/149bpm [2992b/mi] 10cal 32/rpm 42) 0mi - 1:05(0/mi) 130/149bpm [INFb/mi] 13cal 43) 0.03mi - 54(31:32/mi) 126/139bpm [3973b/mi] 9cal 22/rpm 44) 0mi - 1:06(0/mi) 119/139bpm [INFb/mi] 11cal 45) 0.01mi - 35(40:38/mi) 126/130bpm [5119b/mi] 5cal 17/rpm 46) 0mi - 4:26(0/mi) 110/138bpm [INFb/mi] 28cal 47) 0.01mi - 22(26:06/mi) 124/130bpm [3237b/mi] 4cal 22/rpm 48) 0mi - 53(0/mi) 129/139bpm [INFb/mi] 11cal 49) 0mi - 7(0/mi) 124/125bpm [INFb/mi] 1cal 50) 0mi - 1:17(0/mi) 108/122bpm [INFb/mi] 8cal 51) 0.01mi - 21(25:09/mi) 102/103bpm [2565b/mi] 6cal 11/rpm Add a comment	-	-
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
16.4mi, 59:20 Bike - General 1) 5mi - 18:04(3:37/mi) 165cal 59/77rpm 126/375W 16.61/21.6mph 2) 5mi - 17:46(3:33/mi) 209cal 60/86rpm 171/486W 16.88/30.45mph 3) 5mi - 18:14(3:39/mi) 212cal 66/88rpm 168/512W 16.45/23.86mph 4) 1.37mi - 5:16(3:50/mi) 60cal 61/78rpm 165/389W 15.63/18.62mph Add a comment	67mi, 5:42:42 Bike - General 1) 5mi - 17:28(3:30/mi) 104/126bpm [363b/mi] 181cal 63/81rpm 147/465W 17.18/21.66mph 2) 5mi - 18:18(3:40/mi) 110/122bpm [403b/mi] 210cal 67/82rpm 166/354W 16.39/19.93mph 3) 5mi - 30:36(6:07/mi) 132/145bpm [808b/mi] 473cal 67/94rpm 232/410W 9.8/28.64mph 4) 5mi - 22:33(4:31/mi) 133/148bpm [600b/mi] 332cal 69/97rpm 220/647W 13.31/34.04mph 5) 5mi - 22:23(4:29/mi) 105/135bpm [470b/mi] 211cal 55/121rpm 132/610W 13.4/28.76mph 6) 5mi - 24:39(4:56/mi) 124/157bpm [611b/mi] 255cal 64/113rpm 147/811W 12.17/30.89mph 7) 5mi - 21:55(4:23/mi) 128/166bpm [561b/mi] 247cal 67/105rpm 162/811W 13.69/30.47mph 8) 5mi - 34:03(6:49/mi) 160/167bpm [1089b/mi] 566cal 76/114rpm 251/522W 8.81/28.2mph 9) 5mi - 1:26:32(17:18/mi) 97/151bpm [1679b/mi] 387cal 59/85rpm 141/547W 3.47/28.93mph 10) 5mi - 16:46(3:21/mi) 120/144bpm [402b/mi] 159cal 58/98rpm 133/664W 17.89/33.29mph 11) 5mi - 10:45(2:09/mi) 134/151bpm [288b/mi] 116cal 70/111rpm 155/877W 27.93/40.14mph 12) 5mi - 13:35(2:43/mi) 131/154bpm [356b/mi] 158cal 67/92rpm 169/430W 22.09/39.05mph 13) 5mi - 15:59(3:12/mi) 128/148bpm [409b/mi] 184cal 67/90rpm 167/578W 18.76/23.31mph 14) 1.95mi - 7:10(3:40/mi) 121/139bpm [444b/mi] 66cal 62/103rpm 128/649W 16.34/23.36mph Add a comment	0.4mi, 12:06 Swim - General 1) 0.28mi - 9:17(32:40/mi) 113/123bpm [3691b/mi] 97cal 29/36rpm 2) 0.09mi - 2:49(30:13/mi) 116/122bpm [3504b/mi] 29cal 29/32rpm Add a comment 37mi, 2:24:43 Bike - General 1) 5mi - 18:08(3:38/mi) 103/124bpm [374b/mi] 183cal 61/82rpm 143/335W 16.54/19.97mph 2) 5mi - 23:41(4:44/mi) 125/162bpm [592b/mi] 316cal 69/96rpm 196/664W 12.67/31.89mph 3) 5mi - 19:50(3:58/mi) 128/150bpm [508b/mi] 273cal 65/110rpm 204/675W 15.12/34.88mph 4) 5mi - 21:20(4:16/mi) 134/159bpm [572b/mi] 286cal 69/217rpm 198/742W 14.07/39.45mph 5) 5mi - 15:09(3:02/mi) 123/153bpm [373b/mi] 160cal 70/97rpm 151/664W 19.81/32.94mph 6) 5mi - 21:12(4:14/mi) 139/168bpm [589b/mi] 271cal 72/102rpm 187/766W 14.15/32.6mph 7) 5mi - 18:11(3:38/mi) 119/160bpm [433b/mi] 202cal 64/91rpm 159/630W 16.5/26.03mph 8) 1.97mi - 7:12(3:39/mi) 131/160bpm [478b/mi] 83cal 65/110rpm 167/687W 16.44/26.07mph Add a comment	36.5mi, 2:25:54 Bike - General 1) 5mi - 19:57(3:59/mi) 100/115bpm [399b/mi] 181cal 62/81rpm 126/443W 15.04/18.37mph 2) 5mi - 22:44(4:33/mi) 106/117bpm [482b/mi] 258cal 60/77rpm 164/291W 13.19/19.22mph 3) 5mi - 24:44(4:57/mi) 99/120bpm [490b/mi] 243cal 55/90rpm 138/522W 12.13/29.05mph 4) 5mi - 24:41(4:56/mi) 102/124bpm [503b/mi] 249cal 53/78rpm 143/338W 12.16/26.49mph 5) 5mi - 15:46(3:09/mi) 99/119bpm [312b/mi] 143cal 59/91rpm 125/420W 19.03/32.77mph 6) 5mi - 20:53(4:11/mi) 91/117bpm [380b/mi] 139cal 53/80rpm 85/319W 14.37/27.05mph 7) 5mi - 12:30(2:30/mi) 128/151bpm [320b/mi] 164cal 74/93rpm 194/488W 24.01/27.97mph 8) 1.45mi - 4:40(3:13/mi) 116/143bpm [374b/mi] 45cal 59/91rpm 137/618W 18.61/24.84mph Add a comment 0.3mi, 9:24 Swim - General 1) 0.28mi - 8:56(31:25/mi) 101/116bpm [3174b/mi] 69cal 27/37rpm 2) 0.01mi - 28(32:42/mi) 116/118bpm [3794b/mi] 5cal 32/33rpm Add a comment	19.6mi, 1:10:08 Bike - General 1) 5mi - 16:38(3:20/mi) 113/129bpm [376b/mi] 184cal 75/143rpm 159/329W 18.04/22.06mph 2) 5mi - 24:10(4:50/mi) 127/158bpm [614b/mi] 309cal 78/108rpm 188/444W 12.42/22mph 3) 5mi - 14:54(2:59/mi) 96/125bpm [286b/mi] 117cal 66/88rpm 105/356W 20.13/35.71mph 4) 4.61mi - 14:26(3:08/mi) 122/139bpm [382b/mi] 163cal 77/99rpm 164/782W 19.18/26.88mph Add a comment	5mi, 36:08 Run - General 1) 1mi - 7:31(7:31/mi) 138/151bpm [1038b/mi] 123cal 435/477W 2) 1mi - 7:11(7:11/mi) 147/155bpm [1057b/mi] 123cal 457/587W 3) 1mi - 7:06(7:06/mi) 157/160bpm [1115b/mi] 129cal 456/558W 4) 1mi - 7:01(7:01/mi) 159/167bpm [1117b/mi] 129cal 463/583W 5) 1mi - 7:06(7:06/mi) 162/167bpm [1151b/mi] 132cal 467/591W 6) 0.02mi - 11(9:15/mi) 126/164bpm [1165b/mi] 2cal 219/485W Add a comment	15mi, 43:33 Bike - General 1) 5mi - 15:02(3:00/mi) 222cal 79/95rpm 220/581W 19.95/29.74mph 2) 5mi - 14:55(2:59/mi) 236cal 79/92rpm 238/387W 20.11/31.06mph 3) 5mi - 13:34(2:43/mi) 223cal 82/106rpm 249/514W 22.13/25.57mph 4) 0.01mi - 2(4:35/mi) 72/72rpm 184/194W 13.1/17.41mph Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
25.6mi, 1:21:28 Bike - General 1) 5mi - 15:22(3:04/mi) 219cal 74/94rpm 212/677W 19.53/29.28mph 2) 5mi - 16:40(3:20/mi) 228cal 76/97rpm 203/473W 18/30.45mph 3) 5mi - 15:31(3:06/mi) 207cal 63/106rpm 197/800W 19.34/36.65mph 4) 5mi - 16:00(3:12/mi) 197cal 66/89rpm 181/770W 18.74/23.84mph 5) 5mi - 16:08(3:14/mi) 203cal 69/94rpm 184/479W 18.6/23.71mph 6) 0.64mi - 1:48(2:49/mi) 26cal 75/89rpm 217/376W 21.35/25.17mph Add a comment	-	43.9mi, 2:31:13 Bike - General 1) 5mi - 17:48(3:34/mi) 118/151bpm [420b/mi] 193cal 70/87rpm 155/502W 16.85/25.07mph 2) 5mi - 17:48(3:34/mi) 105/152bpm [374b/mi] 164cal 64/90rpm 128/532W 16.85/29.85mph 3) 5mi - 16:03(3:13/mi) 128/165bpm [411b/mi] 219cal 64/112rpm 201/957W 18.69/40.6mph 4) 5mi - 18:52(3:46/mi) 137/168bpm [517b/mi] 242cal 67/107rpm 188/722W 15.89/34.5mph 5) 5mi - 17:07(3:25/mi) 135/163bpm [462b/mi] 189cal 64/117rpm 158/851W 17.52/43.16mph 6) 5mi - 18:41(3:44/mi) 138/168bpm [516b/mi] 223cal 68/108rpm 174/846W 16.05/38.38mph 7) 5mi - 16:37(3:19/mi) 134/160bpm [445b/mi] 189cal 65/92rpm 165/820W 18.06/26.82mph 8) 5mi - 18:57(3:47/mi) 137/164bpm [519b/mi] 237cal 67/119rpm 182/762W 15.84/42.12mph 9) 3.88mi - 9:19(2:24/mi) 147/160bpm [353b/mi] 111cal 80/119rpm 174/682W 24.96/44.56mph Add a comment	6.6mi, 48:49 Run - General 1) 1mi - 7:43(7:43/mi) 133/142bpm [1025b/mi] 120cal 424/543W 2) 1mi - 7:24(7:24/mi) 145/149bpm [1072b/mi] 126cal 451/525W 3) 1mi - 7:24(7:24/mi) 152/156bpm [1125b/mi] 129cal 468/540W 4) 1mi - 7:36(7:36/mi) 154/156bpm [1171b/mi] 132cal 461/559W 5) 1mi - 7:12(7:12/mi) 151/154bpm [1088b/mi] 121cal 409/460W 6) 1mi - 7:17(7:17/mi) 153/157bpm [1115b/mi] 126cal 428/467W 7) 0.57mi - 4:13(7:21/mi) 153/156bpm [1124b/mi] 72cal 435/516W Add a comment	-	-	-

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