Craig

M45

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Recent Training
14th May	Track Session	4.6mi	41:40
12th May	Track Session	10.1mi	1:23:36
10th May	General	1.4mi	11:52
10th May	General	1mi	5:09
10th May	General	2.8mi	24:23

Planned Races	Show more
Lightning Bolt 10K - Race 2	22nd May
Cirencester Park Summer Sizzler 10K	12th Jun
Heddington 5K Series - Race 1	18th Jun
Longest Day Chippenham 10k	19th Jun
Chippenham River Run	3rd Jul

12 Month Benchmarks	Run
Mile	5:03
5k	17:18
5mi	29:34
10k	37:16
10mi	1:25:40

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2009	2010	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1																	5:03 80.74	5:03 5:03/mi	80.74
5km	18					17:47 72.89		19:44 66.79	18:49 70.95	18:28 72.30	18:23 73.16	19:25 69.78	20:50 65.52	17:14 80.40	17:30 79.18	17:12 81.17	17:39 79.71	17:43 80.02	17:12 5:32/mi	81.17
5mi	9				33:13 64.28	29:40 72.25	29:12 73.41												29:12 5:50/mi	73.41
6mi	1															39:45 70.46			39:45 6:38/mi	70.46
10km	56	43:14 62.10	37:14 72.11	39:40 67.69		37:32 71.72	35:20 76.36		38:09 72.34	40:00 69.47	37:46 74.12		36:50 77.71	34:45 82.37	35:45 80.67	36:22 79.90		37:33 78.59	34:45 5:36/mi	82.37
7.2mi	2										46:34 69.97	46:48 70.15							46:34 6:28/mi	70.15
9mi	1																1:07:27 63.72		1:07:27 7:30/mi	63.72
10mi	3								1:09:59 64.56			1:09:08 66.76							1:09:08 6:55/mi	66.76
13.1mi	19	1:39:00 59.81	1:28:30 66.91	1:41:15 58.49		1:22:36 71.69	1:21:13 72.91	1:39:45 60.10	1:23:49 71.95	1:28:44 68.45	1:26:37 70.12	1:26:05 71.10	1:32:54 66.41			1:21:14 78.41			1:21:13 6:12/mi	78.41
20mi	1																2:20:05 70.98		2:20:05 7:00/mi	70.98
26.2mi	6					3:00:40 69.14			2:59:56 69.70		3:07:27 67.25						3:10:16 69.56		2:59:56 6:52/mi	69.70

Date	Planned Races			Distance
13 Oct	Lightning Bolt 10K - Race 5			10km
17 Jul	South West PB Series Race 2 Confirmed			5km
3 Jul	Chippenham River Run Confirmed			5km
19 Jun	Longest Day Chippenham 10k			10km
18 Jun	Heddington 5K Series - Race 1			5km
12 Jun	Cirencester Park Summer Sizzler 10K Confirmed			10km
22 May	Lightning Bolt 10K - Race 2 Confirmed			10km
2024		Result	WAVA	Distance
10 May	Bourton One Mile Challenge PB	5:03	81.81	1mi
28 Apr	Berkeley 10K SB	37:33	75.92	10km
13 Apr	Bristol Track Club Race Day 5k SB	17:43	79.30	5km
2023		Result	WAVA	Distance
23 Apr	Vienna City Marathon SB	3:10:16	68.05	26.2mi
7 Apr	Bristol Track Club Race Day 5k SB	17:39	79.00	5km
19 Mar	Hullavington 20 PB	2:20:05	69.31	20mi
22 Jan	Slaughterford 9 PB	1:07:27	61.97	9mi
2022		Result	WAVA	Distance
9 Oct	Langley Burrell Lightning Bolt 10k - October	36:43	77.02	10km
25 Sep	Bristol Half Marathon SB	1:21:14	76.01	13.1mi
27 Jul	South West PB Series 5k PB	17:12	80.45	5km
15 Jul	Hazelbury Hurrah PB	39:45	68.11	6mi
8 Jul	Langley Burrell 10k	36:52	76.09	10km
15 Jun	Cirencester Summer Sizzler	37:28	74.87	10km
9 May	Berkeley 10K SB	36:22	77.14	10km
2021		Result	WAVA	Distance
31 Oct	Westonbirt House Autumn 10k	42:47	65.57	10km
23 Jul	Westonbirt House Summer 10k	38:47	71.76	10km
14 Jul	Castle Combe Midweek 10k	38:17	72.70	10km
16 May	Hullavington 5K SB	17:30	78.48	5km
2 May	Speedway 10k	36:53	75.46	10km
11 Apr	Castle Combe 10k	36:16	76.74	10km
3 Jan	Melksham Town FC 10k SB	35:45	77.85	10km
2020		Result	WAVA	Distance
20 Dec	Longest (shortest) Day Chippenham (rescheduled)	37:21	74.51	10km
13 Dec	Westonbirt House Christmas 10k	38:41	71.94	10km
20 Sep	Hullavington 5K SB	17:14	79.70	5km
30 Aug	Castle Combe Beer and Wine Day 10k	36:04	76.56	10km
6 Apr	Castle Combe 10k	35:42	77.35	10km
8 Mar	Calne SMaRTT Smasher 10K	37:14	74.16	10km
16 Feb	Chilly 10k - Race 1	37:00	74.63	10km
19 Jan	Speedway 10k PB	34:45	79.46	10km
2019		Result	WAVA	Distance
15 Dec	Westonbirt House Christmas 10k	38:33	71.63	10km
24 Nov	Castle Combe 10k SB	36:50	74.97	10km
31 Aug	Malmesbury 10k	37:33	72.96	10km
2 Aug	Westonbirt House Summer 10k	38:35	71.01	10km
27 Jun	Great Chalfield 10K	39:20	69.65	10km
19 Jun	Longest Day Chippenham 10k	38:01	72.07	10km
12 Jun	Cirencester Park Summer Sizzler	38:14	71.66	10km
13 May	Berkeley 10K	38:39	70.89	10km
19 Apr	Westonbirt House Easter 10k - #finishinthebar	40:39	67.40	10km
13 Apr	Ayr parkrun SB	20:50	64.95	5km
17 Mar	Bath Half SB	1:32:54	64.36	13.1mi
2018		Result	WAVA	Distance
10 Jun	Lacock Closed roads Half Marathon	1:28:19	67.24	13.1mi
4 Jun	Stroud Beer Race SB	46:48	67.92	7.2mi
6 May	Haywards Heath 10 mile PB	1:09:08	64.96	10mi
5 May	Tilgate parkrun SB	19:25	69.18	5km
8 Apr	Devizes Half Marathon SB	1:26:05	68.99	13.1mi
2017		Result	WAVA	Distance
22 Oct	Stroud Half Marathon	1:27:47	67.65	13.1mi
10 Sep	Chippenham Half Marathon SB	1:26:37	68.16	13.1mi
27 Aug	Malmesbury 10k	39:59	67.60	10km
4 Aug	Westonbirt House 10K	40:40	66.47	10km
21 Jun	Chippenham Longest Day 10k	40:58	65.98	10km
14 Jun	Cirencester Park Summer Sizzler	39:01	69.28	10km
27 May	Minehead parkrun	18:58	70.31	5km
24 May	Westonbirt Arboretum 10k	39:35	68.29	10km
15 May	Berkeley 10k SB	37:46	71.57	10km
13 May	Swindon parkrun SB	18:23	72.54	5km
3 May	Stroud Beer Race PB	46:34	67.83	7.2mi
23 Apr	London Marathon SB	3:07:27	66.04	26.2mi
12 Mar	Bath Half	1:27:29	67.48	13.1mi
2016		Result	WAVA	Distance
25 Sep	Bristol Half Marathon SB	1:28:44	66.53	13.1mi
10 Sep	Swindon parkrun	19:09	69.13	5km
3 Sep	Malmesbury Carnival 10k SB	40:00	67.20	10km
16 Jul	Swindon parkrun SB	18:28	71.69	5km
4 Jun	Tilgate parkrun	18:57	69.86	5km
21 May	Chippenham parkrun	19:22	68.36	5km
16 Jan	Swindon parkrun	18:41	70.86	5km
2015		Result	WAVA	Distance
26 Dec	Swindon parkrun SB	18:49	70.36	5km
6 Dec	Malaga Marathon PB	2:59:56	68.45	26.2mi
25 Oct	Sanlam Bristol Bath Marathon	3:00:33	68.21	26.2mi
13 Sep	Bristol Half Marathon SB	1:23:49	70.08	13.1mi
5 Sep	Malmesbury Carnival 10k	38:32	69.42	10km
31 May	Bristol 10k SB	38:09	70.12	10km
12 Apr	Milan Marathon	3:16:02	62.57	26.2mi
15 Mar	The Flying Monk 10 SB	1:09:59	63.17	10mi
1 Mar	Bath Half	1:33:34	62.52	13.1mi
2014		Result	WAVA	Distance
21 Sep	Bristol Half Marathon SB	1:39:45	58.64	13.1mi
29 Apr	Pomphrey Sports 5k - Summer Series 2/4 SB	19:44	66.17	5km
25 Mar	Pomphrey Sports 5k - Summer Series 1/4	20:45	62.93	5km
2010		Result	WAVA	Distance
30 Jul	GWR Towpath Series 4/5	39:21	67.12	10km
9 May	Bristol 10K SB	35:20	74.75	10km
2 May	Long Ashton 10k	41:14	64.05	10km
18 Mar	Weston Prom Run 7/9 PB	29:12	72.18	5mi
7 Mar	Bath Half PB	1:21:13	71.38	13.1mi
18 Feb	Weston Prom Run 6/9	30:02	70.18	5mi
14 Feb	Weston Tough Ten	1:02:03	67.52	9.6mi
21 Jan	Weston Prom Run 5/9	29:48	70.73	5mi
1 Jan	Hangover 5	33:06	63.68	5mi
2009		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	37:44	69.99	10km
22 Nov	Castle Combe 10k	38:05	69.35	10km
27 Oct	Bridge Inn Winter 5k (2 of 5) SB	17:47	72.34	5km
15 Oct	Weston Prom Run 2/9 SB	29:40	71.05	5mi
11 Oct	Birmingham Half Marathon SB	1:22:36	70.19	13.1mi
20 Sep	Berlin Marathon SB	3:00:40	67.28	26.2mi
9 Aug	Helensburgh Half-Marathon	1:24:09	68.89	13.1mi
25 Jul	Gloucester Half Marathon	1:26:50	66.77	13.1mi
17 Jul	GWR Towpath Series 3/5 SB	37:32	70.34	10km
16 Jun	Clevedon 10k	38:51	67.95	10km
21 May	Weston Prom Run 9/9	30:52	68.25	5mi
8 May	GWR Towpath Series 1/5	38:17	68.96	10km
3 May	Long Ashton 10k	39:35	66.69	10km
26 Apr	Pensford 10k	40:46	64.76	10km
19 Apr	Frenchay 10k	39:54	66.17	10km
16 Apr	Weston Prom run 8/9	31:23	67.13	5mi
15 Mar	Hastings Half Marathon	1:30:11	64.29	13.1mi
22 Feb	Weston Tough Ten	1:11:11	61.46	10mi
19 Feb	Weston Prom Run 6/9	32:16	65.29	5mi
2008		Result	WAVA	Distance
26 Dec	Turners Hill XC Run	31:11	60.60	4.5mi
2007		Result	WAVA	Distance
20 Sep	Weston Prom Run 1/9 SB	33:13	63.42	5mi
2006		Result	WAVA	Distance
17 Sep	Bristol Half Marathon SB	1:41:15	57.26	13.1mi
16 Jun	GWR Towpath 10K (2 of 5)	40:30	65.19	10km
12 May	GWR Towpath 10K (1 of 5) SB	39:40	66.55	10km
7 May	Frenchay 10k	42:09	62.63	10km
2005		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K SB	37:14	70.90	10km
17 Jun	GWR Towpath 10k	38:40	68.28	10km
13 May	GWR Towpath 10k	42:20	62.36	10km
6 Mar	Reading Half Marathon SB	1:28:30	65.51	13.1mi
2004		Result	WAVA	Distance
26 Sep	Great North Run SB	1:39:00	58.56	13.1mi
6 Aug	GWR Towpath 10k	44:26	59.41	10km
23 Jul	GWR Towpath 10K SB	43:14	61.06	10km
14 May	GWR Towpath 10K	44:35	59.21	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
2024	91	146	161	110	64	0	0	0	0	0	0	0	572
2023	271	230	81	102	47	0	0	0	0	2	66	106	906
2022	175	60	118	182	127	156	115	152	130	59	107	203	1585
2022	0	0	0	0	0	7	0	0	0	0	0	0	7
2021	202	145	140	71	82	81	108	28	32	141	166	183	1379
2021	0	0	0	10	6	0	0	0	0	0	0	0	17
2020	222	244	251	202	270	229	250	201	203	210	223	208	2713
2019	78	65	88	131	106	84	163	153	183	242	135	158	1588
2018	199	132	169	182	123	58	44	11	109	182	42	7	1257
2017	167	160	231	165	95	139	61	86	100	94	13	71	1380
2016	104	21	0	62	97	145	126	27	88	75	59	137	941
2015	8	91	200	141	161	107	130	241	238	176	186	80	1758
2014	8	44	119	151	79	45	20	20	36	93	182	170	966
2014	0	0	0	0	0	68	42	0	0	0	0	23	132
2013	4	0	0	0	21	0	0	0	0	0	9	5	40
2013	0	0	0	0	18	0	0	0	221	160	0	0	399
2012	53	77	0	0	0	45	0	0	0	0	0	0	175
2012	55	40	0	0	0	0	0	0	0	0	0	0	95
2011	0	0	0	0	0	0	0	8	0	0	0	0	8
2010	152	202	221	279	77	4	67	0	0	24	79	0	1105
2009	125	133	130	115	141	185	221	215	137	160	145	212	1920
2008	0	0	0	0	0	0	0	0	13	27	0	0	40
2008	0	0	0	0	0	0	0	0	2	60	96	110	268

Wed 17th Apr Apr 17	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
-	4.8mi, 41:17 Run - General 1) 1mi - 8:44(8:44/mi) 129/149bpm [1126b/mi] 113cal 331/493W 2) 1mi - 8:41(8:41/mi) 132/141bpm [1147b/mi] 114cal 300/408W 3) 1mi - 8:24(8:24/mi) 135/151bpm [1134b/mi] 111cal 359/531W 4) 1mi - 8:34(8:34/mi) 141/148bpm [1208b/mi] 118cal 338/524W 5) 0.84mi - 6:54(8:13/mi) 142/146bpm [1166b/mi] 97cal 369/536W	5.7mi, 51:35 Run - General 1) 1mi - 9:39(9:39/mi) 119/139bpm [1148b/mi] 112cal 301/439W 2) 1mi - 8:45(8:45/mi) 121/127bpm [1059b/mi] 103cal 308/347W 3) 1mi - 8:55(8:55/mi) 124/136bpm [1105b/mi] 106cal 341/466W 4) 1mi - 8:52(8:52/mi) 132/143bpm [1170b/mi] 112cal 363/474W 5) 1mi - 9:05(9:05/mi) 128/138bpm [1162b/mi] 110cal 325/411W 6) 0.74mi - 6:20(8:31/mi) 127/137bpm [1081b/mi] 81cal 340/418W	1.6mi, 13:27 Run - General 1) 1mi - 8:21(8:21/mi) 127/140bpm [1060b/mi] 108cal 333/485W 2) 0.11mi - 1:11(10:24/mi) 128/136bpm [1331b/mi] 14cal 269/384W 3) 0.25mi - 1:18(5:14/mi) 133/145bpm [695b/mi] 17cal 502/587W 4) 0.05mi - 1:30(31:08/mi) 143/163bpm [4452b/mi] 21cal 46/522W 5) 0.21mi - 1:08(5:19/mi) 140/157bpm [744b/mi] 16cal 462/530W	4.9mi, 37:39 Run - General 1) 1mi - 7:31(7:31/mi) 141/151bpm [1059b/mi] 108cal 374/433W 2) 1mi - 7:32(7:32/mi) 119/150bpm [896b/mi] 89cal 378/508W 3) 1mi - 7:34(7:34/mi) 139/154bpm [1052b/mi] 106cal 381/451W 4) 1mi - 8:04(8:04/mi) 147/155bpm [1187b/mi] 117cal 357/514W 5) 0.92mi - 6:58(7:32/mi) 138/149bpm [1040b/mi] 97cal 384/523W	-	7mi, 52:51 Run - General 1) 1mi - 7:32(7:32/mi) 138/149bpm [1039b/mi] 107cal 383/523W 2) 1mi - 7:11(7:11/mi) 150/151bpm [1077b/mi] 109cal 382/540W 3) 1mi - 7:35(7:35/mi) 147/155bpm [1115b/mi] 111cal 389/496W 4) 1mi - 7:25(7:25/mi) 146/156bpm [1082b/mi] 109cal 367/457W 5) 1mi - 7:30(7:30/mi) 145/156bpm [1087b/mi] 109cal 389/482W 6) 1mi - 7:52(7:52/mi) 152/157bpm [1195b/mi] 118cal 391/473W 7) 1mi - 7:44(7:44/mi) 148/153bpm [1145b/mi] 113cal 379/563W 8) 0.01mi - 4(7:31/mi) 145/145bpm [1091b/mi] 1cal 347/354W
Wed 24th Apr Apr 24	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
-	4.8mi, 39:38 Run - General 1) 1mi - 8:21(8:21/mi) 124/140bpm [1035b/mi] 105cal 335/434W 2) 1mi - 8:22(8:22/mi) 133/142bpm [1112b/mi] 110cal 350/491W 3) 1mi - 8:29(8:29/mi) 135/145bpm [1145b/mi] 114cal 368/509W 4) 1mi - 8:14(8:14/mi) 140/148bpm [1152b/mi] 114cal 326/455W 5) 0.75mi - 6:13(8:17/mi) 143/147bpm [1185b/mi] 89cal 351/429W	5.1mi, 43:14 Run - General 1) 1mi - 8:31(8:31/mi) 128/150bpm [1089b/mi] 110cal 339/508W 2) 1mi - 9:08(9:08/mi) 141/149bpm [1287b/mi] 129cal 317/476W 3) 1mi - 8:28(8:28/mi) 141/150bpm [1194b/mi] 120cal 349/522W 4) 1mi - 8:23(8:23/mi) 140/144bpm [1174b/mi] 116cal 350/517W 5) 1mi - 7:56(7:56/mi) 140/147bpm [1110b/mi] 111cal 365/465W 6) 0.09mi - 49(8:43/mi) 141/143bpm [1228b/mi] 11cal 351/376W	-	6.3mi, 37:33 Run - General 1) 1mi - 5:31(5:31/mi) 150/165bpm [828b/mi] 83cal 458/537W 2) 1mi - 5:48(5:48/mi) 175/180bpm [1015b/mi] 108cal 476/593W 3) 1mi - 5:59(5:59/mi) 182/184bpm [1088b/mi] 116cal 523/605W 4) 1mi - 6:03(6:03/mi) 184/186bpm [1115b/mi] 116cal 450/504W 5) 1mi - 6:12(6:12/mi) 179/182bpm [1111b/mi] 111cal 481/566W 6) 1mi - 6:23(6:23/mi) 177/181bpm [1131b/mi] 112cal 478/566W 7) 0.26mi - 1:36(6:05/mi) 179/183bpm [1088b/mi] 29cal 486/537W	-	5.5mi, 46:08 Run - General 1) 1mi - 8:08(8:08/mi) 131/141bpm [1065b/mi] 106cal 343/537W 2) 1mi - 8:24(8:24/mi) 137/149bpm [1151b/mi] 112cal 336/435W 3) 1mi - 8:22(8:22/mi) 132/141bpm [1105b/mi] 105cal 335/426W 4) 1mi - 8:47(8:47/mi) 134/145bpm [1176b/mi] 110cal 325/423W 5) 1mi - 8:28(8:28/mi) 137/147bpm [1160b/mi] 108cal 353/454W 6) 0.48mi - 4:00(8:21/mi) 138/147bpm [1152b/mi] 51cal 336/383W
Wed 1st May May 1	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
1mi, 6:37 Run - General 1) 1mi - 6:32(6:32/mi) 122/130bpm [798b/mi] 79cal 411/570W 2) 0.01mi - 4(5:18/mi) 125/125bpm [662b/mi] 1cal 435/438W 1mi, 5:49 Run - General 1) 1mi - 5:46(5:46/mi) 147/159bpm [849b/mi] 85cal 449/643W 2) 0.01mi - 2(4:04/mi) 159/159bpm [646b/mi] 1cal 475/479W	-	5.4mi, 46:58 Run - General 1) 1mi - 9:07(9:07/mi) 120/135bpm [1095b/mi] 105cal 315/473W 2) 1mi - 8:13(8:13/mi) 126/137bpm [1034b/mi] 99cal 340/391W 3) 1mi - 8:36(8:36/mi) 127/136bpm [1092b/mi] 104cal 314/384W 4) 1mi - 9:16(9:16/mi) 126/134bpm [1167b/mi] 105cal 319/502W 5) 1mi - 8:39(8:39/mi) 139/151bpm [1203b/mi] 114cal 331/477W 6) 0.37mi - 3:07(8:25/mi) 148/150bpm [1247b/mi] 45cal 362/424W	6.6mi, 53:56 Run - General 1) 1mi - 8:12(8:12/mi) 128/140bpm [1049b/mi] 106cal 339/426W 2) 1mi - 8:13(8:13/mi) 136/148bpm [1117b/mi] 110cal 354/539W 3) 1mi - 8:25(8:25/mi) 139/155bpm [1170b/mi] 113cal 352/508W 4) 1mi - 7:58(7:58/mi) 142/151bpm [1132b/mi] 108cal 356/430W 5) 1mi - 8:02(8:02/mi) 143/159bpm [1148b/mi] 107cal 348/506W 6) 1mi - 8:04(8:04/mi) 140/149bpm [1129b/mi] 108cal 346/454W 7) 0.6mi - 5:03(8:25/mi) 144/149bpm [1212b/mi] 67cal 337/449W	10.1mi, 1:19:38 Run - General 1) 1mi - 8:20(8:20/mi) 123/139bpm [1026b/mi] 102cal 332/490W 2) 1mi - 7:51(7:51/mi) 138/143bpm [1083b/mi] 108cal 367/485W 3) 1mi - 7:42(7:42/mi) 141/145bpm [1087b/mi] 108cal 370/420W 4) 1mi - 7:50(7:50/mi) 130/142bpm [1018b/mi] 107cal 378/539W 5) 1mi - 7:49(7:49/mi) 142/147bpm [1109b/mi] 106cal 363/444W 6) 1mi - 7:48(7:48/mi) 132/148bpm [1030b/mi] 102cal 350/447W 7) 1mi - 7:40(7:40/mi) 139/148bpm [1066b/mi] 101cal 351/529W 8) 1mi - 7:55(7:55/mi) 142/150bpm [1125b/mi] 105cal 349/422W 9) 1mi - 7:53(7:53/mi) 137/144bpm [1079b/mi] 104cal 354/421W 10) 1mi - 8:10(8:10/mi) 141/149bpm [1153b/mi] 107cal 354/485W 11) 0.08mi - 40(8:10/mi) 146/147bpm [1191b/mi] 9cal 379/401W	5mi, 42:41 Run - General 1) 1mi - 9:00(9:00/mi) 129/145bpm [1161b/mi] 113cal 318/511W 2) 1mi - 8:03(8:03/mi) 136/146bpm [1095b/mi] 107cal 331/386W 3) 1mi - 9:00(9:00/mi) 136/153bpm [1224b/mi] 114cal 331/511W 4) 1mi - 8:28(8:28/mi) 138/151bpm [1169b/mi] 107cal 326/505W 5) 0.98mi - 8:10(8:22/mi) 141/148bpm [1181b/mi] 112cal 355/454W	6mi, 46:20 Run - General 1) 1mi - 7:41(7:41/mi) 136/150bpm [1045b/mi] 105cal 364/539W 2) 1mi - 7:52(7:52/mi) 141/153bpm [1110b/mi] 110cal 371/462W 3) 1mi - 7:55(7:55/mi) 145/153bpm [1148b/mi] 114cal 356/423W 4) 1mi - 7:10(7:10/mi) 135/150bpm [967b/mi] 96cal 366/604W 5) 1mi - 7:35(7:35/mi) 139/153bpm [1054b/mi] 104cal 381/567W 6) 1mi - 8:04(8:04/mi) 145/151bpm [1169b/mi] 114cal 361/421W 7) 0.01mi - 3(7:36/mi) 145/145bpm [1102b/mi] 1cal 359/359W
Wed 8th May May 8	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
8.2mi, 1:06:57 Run - General 1) 1mi - 8:05(8:05/mi) 132/140bpm [1066b/mi] 107cal 352/421W 2) 1mi - 8:09(8:09/mi) 141/152bpm [1150b/mi] 113cal 362/509W 3) 1mi - 8:27(8:27/mi) 145/155bpm [1225b/mi] 120cal 373/537W 4) 1mi - 8:25(8:25/mi) 139/150bpm [1170b/mi] 113cal 350/458W 5) 1mi - 7:49(7:49/mi) 138/144bpm [1078b/mi] 104cal 350/411W 6) 1mi - 8:05(8:05/mi) 135/147bpm [1091b/mi] 103cal 341/485W 7) 1mi - 8:09(8:09/mi) 136/151bpm [1109b/mi] 108cal 359/498W 8) 1mi - 7:58(7:58/mi) 134/139bpm [1067b/mi] 106cal 346/437W 9) 0.22mi - 1:51(8:16/mi) 139/144bpm [1149b/mi] 25cal 366/447W 0.8mi, 8:29 Run - General 1) 0.83mi - 8:29(10:15/mi) 108/125bpm [1106b/mi] 85cal 283/416W	-	1.4mi, 11:52 Run - General 1) 1mi - 8:39(8:39/mi) 140/147bpm [1212b/mi] 118cal 333/416W 2) 0.4mi - 3:13(7:58/mi) 146/152bpm [1164b/mi] 46cal 353/365W 1mi, 5:09 Run - General 1) 1mi - 5:04(5:04/mi) 160/170bpm [810b/mi] 79cal 481/550W 2) 0.01mi - 6(6:45/mi) 169/169bpm [1142b/mi] 2cal 335/514W 2.8mi, 24:23 Run - General 1) 1mi - 7:54(7:54/mi) 139/159bpm [1098b/mi] 109cal 358/395W 2) 1mi - 7:39(7:39/mi) 154/167bpm [1177b/mi] 114cal 368/422W 3) 0.8mi - 8:50(11:06/mi) 149/168bpm [1653b/mi] 119cal 258/466W	-	10.1mi, 1:23:36 Run - Track Session 1) 0.99mi - 8:42(8:45/mi) 127/155bpm [1111b/mi] 110cal 335/519W 2) 0.99mi - 8:57(9:00/mi) 133/155bpm [1197b/mi] 113cal 313/462W 3) 0.99mi - 8:47(8:50/mi) 141/164bpm [1246b/mi] 117cal 347/486W 4) 0.99mi - 8:34(8:37/mi) 140/153bpm [1206b/mi] 112cal 326/492W 5) 0.99mi - 8:12(8:15/mi) 142/157bpm [1172b/mi] 114cal 346/448W 6) 0.99mi - 7:58(8:00/mi) 148/156bpm [1185b/mi] 114cal 379/479W 7) 0.99mi - 7:54(7:57/mi) 148/152bpm [1176b/mi] 112cal 378/420W 8) 0.99mi - 7:54(7:57/mi) 141/151bpm [1120b/mi] 105cal 354/422W 9) 0.99mi - 7:52(7:54/mi) 144/148bpm [1139b/mi] 107cal 349/409W 10) 0.99mi - 7:51(7:54/mi) 144/152bpm [1137b/mi] 105cal 361/437W 11) 0.11mi - 56(8:16/mi) 150/152bpm [1241b/mi] 13cal 363/377W	-	4.6mi, 41:40 Run - Track Session 1) 0.99mi - 8:45(8:48/mi) 124/141bpm [1091b/mi] 106cal 342/498W 2) 0.99mi - 9:17(9:20/mi) 130/140bpm [1214b/mi] 116cal 321/461W 3) 0.99mi - 9:12(9:15/mi) 135/152bpm [1248b/mi] 117cal 330/495W 4) 0.99mi - 8:55(8:58/mi) 132/147bpm [1184b/mi] 111cal 325/498W 5) 0.65mi - 5:31(8:28/mi) 135/143bpm [1143b/mi] 72cal 339/444W

Craig

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