Um Bongo

Last on at 6pm, 1st Feb 2024

M60

About
Bests
All Races
Pics
Mileage
Training
Blog

Sandhurst Joggers | Windle Valley Runners

Races
45
Miles
4435
Miles
1163
Miles
242
WAVA
67.16%
5M
37:07
10k
43:30
10M
1:15:41
Half
1:42:48
20M
2:53:46
Mara
3:54:49

About Me
Since getting sub-4 at London in 2008 I have been slightly lacking in motivation and now just running for running sake with club. Enjoy the company of club mates. Targets for this year will be to improve my 10k and Half times to something approaching a respectable time. Aim to run Abingdon for a decent marathon time. Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
[Untitled]	Nov 2006
[Untitled]	Nov 2006
[Untitled]	Nov 2006

My parkrun
No parkrun selected

Recent Training
14th May	General	4.5mi	58:10
13th May	General	1.5mi	30:35
12th May	General	7mi	1:37:43
12th May	General	3mi	39:32
11th May	General	4mi	1:27:02

12 Month Benchmarks	Run	Bike
Mile	8:42	2:37
5k	29:40	28:59
5mi	51:44	1:01:00
10k	1:07:06	0

Recent Pictures

Recent Threads
This user has not joined in with any threads recently

Buddies (20)

Badges Collected	See available badges
+ 76 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	PB	WB
5mi	1			37:07 62.04				37:07 7:25/mi	62.04
10km	16		48:44 58.50	46:11 62.23	47:27 61.57	43:30 67.16		43:30 7:00/mi	67.16
10mi	4	1:33:27 49.97		1:19:13 59.93		1:17:04 62.65	1:15:41 64.34	1:15:41 7:34/mi	64.34
13.1mi	14		1:50:13 56.49	1:43:09 60.87	1:45:19 60.12	1:46:06 60.19	1:42:48 62.66	1:42:48 7:51/mi	62.66
16mi	1			2:27:00 52.86				2:27:00 9:11/mi	52.86
20mi	3		2:59:00 54.70	2:53:46 56.81	2:58:07 55.90			2:53:46 8:41/mi	56.81
21mi	1		3:14:00 53.18					3:14:00 9:14/mi	53.18
26.2mi	5		4:08:26 52.55	4:22:29 50.15	3:54:49 56.54			3:54:49 8:58/mi	56.54

2010		Result	WAVA	Distance
9 May	Bracknell Half Marathon PB	1:42:48	62.66	13.1mi
2 Apr	Maidenhead Easter 10 PB	1:15:41	64.34	10mi
2009		Result	WAVA	Distance
18 Oct	Cabbage Patch 10 SB	1:17:04	62.64	10mi
1 Jul	Yateley 10K Series - Race 2		0.00	10km
3 Jun	Yateley 10K series - Race 1	45:36	64.07	10km
24 May	Wokingham Half Marathon	1:46:47	59.81	13.1mi
10 May	Bracknell Half Marathon	1:48:48	58.70	13.1mi
4 May	Shinfield 10K PB	43:30	67.16	10km
19 Apr	Dunsfold 10k	45:09	64.71	10km
5 Apr	Frimley Park 10k	45:28	64.26	10km
29 Mar	Reading Half Marathon		0.00	13.1mi
15 Mar	Fleet Half Marathon SB	1:46:06	60.19	13.1mi
2008		Result	WAVA	Distance
26 Oct	Peter Driver Memorial Fleet 10K SB	47:27	61.57	10km
2 Jul	Yateley 10K Series - Race 2	48:11	60.14	10km
13 Apr	London Marathon PB	3:54:49	56.54	26.2mi
16 Mar	Fleet Half Marathon SB	1:45:19	60.12	13.1mi
9 Mar	Finchley 20 SB	2:58:07	55.90	20mi
10 Feb	Wokingham Half Marathon	1:51:21	56.87	13.1mi
2007		Result	WAVA	Distance
14 Oct	Peter Driver Memorial Fleet 10K SB	46:11	62.23	10km
7 Oct	Julian Farrell Memorial 10K	46:51	61.34	10km
16 Sep	New Forest Half Marathon	1:52:48	55.66	13.1mi
4 Jul	Yateley 10k Race 2	47:11	60.91	10km
30 Jun	Dorney Dash	47:19	60.74	10km
10 Jun	Wargrave 10k	48:03	59.81	10km
6 Jun	Yateley 10k Race 1	46:22	61.98	10km
20 May	Hook 10 Miles SB	1:19:13	59.93	10mi
22 Apr	London Marathon SB	4:22:29	50.15	26.2mi
1 Apr	Asics Kingston Breakfast Run (16 miles) PB	2:27:00	52.86	16mi
25 Mar	Reading Half Marathon SB	1:43:09	60.87	13.1mi
18 Mar	Finchley 20 PB	2:53:46	56.81	20mi
11 Mar	Fleet Half Marathon	1:48:08	58.06	13.1mi
11 Feb	Wokingham Half Marathon	1:47:14	58.55	13.1mi
20 Jan	Onger 5 PB	37:07	62.04	5mi
2006		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	4:08:26	52.55	26.2mi
1 Oct	Baxters Loch Ness Marathon	4:22:52	49.67	26.2mi
24 Sep	Windsor Half Marathon	1:57:58	52.78	13.1mi
2 Aug	Yateley 10K Race 3 SB	48:44	58.50	10km
1 Jul	Dorney Dash	50:45	56.17	10km
7 Jun	Yateley 10K Race 1	50:13	56.77	10km
23 Apr	London Marathon	4:29:58	48.36	26.2mi
9 Apr	Reading Half Marathon SB	1:50:13	56.49	13.1mi
26 Mar	Cranleigh 21 PB	3:14:00	53.18	21mi
19 Mar	Fleet Half Marathon	1:50:33	56.32	13.1mi
12 Mar	Finchley 20 SB	2:59:00	54.70	20mi
5 Mar	SiS Dunsfold 10k	49:19	57.80	10km
12 Feb	Wokingham Half Marathon	1:58:00	52.77	13.1mi
2005		Result	WAVA	Distance
9 Oct	Great South Run SB	1:33:27	49.97	10mi

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	35	72	103	32	0	0	0	0	0	0	0	242
2024	0	67	87	65	42	0	0	0	0	0	0	0	261
2024	0	0	0	5	0	0	0	0	0	0	0	0	5
2009	77	85	112	93	83	93	59	0	10	0	0	0	612
2008	132	152	174	64	63	76	65	74	78	74	78	85	1113
2008	32	0	0	0	0	235	261	0	101	191	84	0	904
2007	82	110	170	133	97	93	115	74	83	59	53	42	1109
2007	0	0	0	10	93	106	10	4	0	23	0	0	245
2006	99	115	154	90	62	145	165	148	121	98	61	80	1339
2006	0	0	0	0	0	9	0	0	0	0	0	0	9

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
7.1mi, 1:17:27 Run - General 1) 1mi - 13:10(13:10/mi) 112/127bpm [1474b/mi] 137cal 4.56/6.45mph 2) 1mi - 10:48(10:48/mi) 131/136bpm [1415b/mi] 146cal 5.56/6.1mph 3) 1mi - 10:23(10:23/mi) 135/139bpm [1401b/mi] 140cal 5.78/6.22mph 4) 1mi - 10:22(10:22/mi) 134/137bpm [1388b/mi] 141cal 5.79/6.47mph 5) 1mi - 10:20(10:20/mi) 132/140bpm [1364b/mi] 134cal 5.81/6.3mph 6) 1mi - 10:47(10:47/mi) 133/139bpm [1435b/mi] 139cal 5.56/6.18mph 7) 1mi - 10:52(10:52/mi) 131/138bpm [1423b/mi] 138cal 5.52/6.07mph 8) 0.08mi - 46(10:01/mi) 136/137bpm [1363b/mi] 10cal 5.99/5.85mph Add a comment 5.9mi, 2:04:11 Walk - General 1) 1mi - 19:13(19:13/mi) 83/95bpm [1595b/mi] 111cal 56/60rpm 3.12/3.67mph 2) 1mi - 19:33(19:33/mi) 84/96bpm [1642b/mi] 118cal 55/59rpm 3.07/3.61mph 3) 1mi - 23:32(23:32/mi) 86/108bpm [2024b/mi] 126cal 51/75rpm 2.55/3.3mph 4) 1mi - 25:19(25:19/mi) 91/117bpm [2303b/mi] 142cal 51/73rpm 2.37/3.05mph 5) 1mi - 20:16(20:16/mi) 91/113bpm [1844b/mi] 124cal 54/60rpm 2.96/4.07mph 6) 0.88mi - 16:19(18:31/mi) 82/89bpm [1518b/mi] 103cal 57/63rpm 3.24/3.78mph Add a comment	3.7mi, 1:15:43 Walk - General 1) 1mi - 20:02(20:02/mi) 87/103bpm [1743b/mi] 169cal 55/59rpm 2.99/3.53mph 2) 1mi - 22:25(22:25/mi) 79/91bpm [1771b/mi] 109cal 24/75rpm 2.68/9.54mph 3) 1mi - 17:50(17:50/mi) 78/96bpm [1391b/mi] 109cal 51/57rpm 3.36/3.9mph 4) 0.71mi - 15:26(21:53/mi) 83/89bpm [1816b/mi] 96cal 51/56rpm 2.74/3.01mph Add a comment	2.7mi, 1:24:54 Walk - General 1) 1mi - 20:24(20:24/mi) 87/99bpm [1774b/mi] 117cal 56/60rpm 2.94/3.36mph 2) 1mi - 20:29(20:29/mi) 88/99bpm [1802b/mi] 120cal 56/60rpm 2.93/3.36mph 3) 0.71mi - 44:01(1:02:06/mi) 74/93bpm [4596b/mi] 151cal 17/59rpm 0.97/3.3mph Add a comment 4.5mi, 1:05:40 Run - General 1) 1mi - 15:46(15:46/mi) 106/129bpm [1672b/mi] 151cal 3.81/7.2mph 2) 1mi - 13:47(13:47/mi) 122/136bpm [1682b/mi] 153cal 4.35/5.76mph 3) 1mi - 17:01(17:01/mi) 115/134bpm [1957b/mi] 144cal 3.53/5.3mph 4) 1mi - 13:27(13:27/mi) 118/129bpm [1586b/mi] 145cal 4.46/5.68mph 5) 0.54mi - 5:38(10:22/mi) 128/140bpm [1328b/mi] 71cal 5.78/7.97mph Add a comment	2mi, 43:52 Walk - General 1) 1mi - 19:15(19:15/mi) 79/97bpm [1520b/mi] 132cal 56/61rpm 3.12/3.9mph 2) 1mi - 24:30(24:30/mi) 84/97bpm [2058b/mi] 127cal 37/61rpm 2.45/3.92mph 3) 0.01mi - 7(11:28/mi) 68/68bpm [780b/mi] 5.23/0mph Add a comment 4.1mi, 1:38:17 Walk - General 1) 1mi - 20:10(20:10/mi) 86/97bpm [1734b/mi] 124cal 56/59rpm 2.98/3.3mph 2) 1mi - 30:59(30:59/mi) 79/93bpm [2447b/mi] 136cal 33/79rpm 1.94/3.99mph 3) 1mi - 22:16(22:16/mi) 81/111bpm [1804b/mi] 111cal 33/58rpm 2.69/5.41mph 4) 1mi - 20:31(20:31/mi) 85/105bpm [1743b/mi] 119cal 53/57rpm 2.93/3.57mph 5) 0.11mi - 4:21(40:13/mi) 78/86bpm [3136b/mi] 18cal 21/57rpm 1.49/3.07mph Add a comment	5mi, 1:42:09 Walk - General 1) 1mi - 19:18(19:18/mi) 84/95bpm [1621b/mi] 140cal 57/61rpm 3.11/3.51mph 2) 1mi - 19:34(19:34/mi) 83/93bpm [1624b/mi] 124cal 55/59rpm 3.07/3.63mph 3) 1mi - 21:36(21:36/mi) 84/93bpm [1814b/mi] 127cal 54/61rpm 2.78/3.47mph 4) 1mi - 22:17(22:17/mi) 79/89bpm [1760b/mi] 154cal 50/61rpm 2.69/3.36mph 5) 1mi - 19:24(19:30/mi) 82/91bpm [1598b/mi] 131cal 54/60rpm 3.08/3.57mph Add a comment	5mi, 1:06:05 Run - General 1) 1mi - 18:00(18:00/mi) 107/132bpm [1925b/mi] 154cal 3.34/9.77mph 2) 1mi - 12:03(12:03/mi) 134/156bpm [1615b/mi] 154cal 4.98/9.6mph 3) 1mi - 11:41(11:41/mi) 140/159bpm [1636b/mi] 159cal 5.13/9.02mph 4) 1mi - 12:34(12:34/mi) 138/156bpm [1733b/mi] 160cal 4.78/9.96mph 5) 1mi - 11:43(11:43/mi) 124/142bpm [1453b/mi] 113cal 5.12/26.38mph 6) 0.01mi - 4(5:12/mi) 88/88bpm [458b/mi] 11.54/19.22mph 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
5.7mi, 58:45 Run - General 1) 1mi - 10:42(10:42/mi) 121/129bpm [1295b/mi] 140cal 5.61/6.47mph 2) 1mi - 11:13(11:13/mi) 129/137bpm [1446b/mi] 147cal 5.35/6.14mph 3) 1mi - 10:29(10:29/mi) 134/139bpm [1405b/mi] 145cal 5.72/6.37mph 4) 1mi - 10:35(10:35/mi) 137/140bpm [1451b/mi] 146cal 5.66/6.3mph 5) 1mi - 10:05(10:05/mi) 142/148bpm [1431b/mi] 145cal 5.95/6.51mph 6) 0.65mi - 5:41(8:48/mi) 147/155bpm [1293b/mi] 88cal 6.82/8.18mph Add a comment 3.8mi, 1:52:51 Walk - General 1) 1mi - 18:37(18:37/mi) 85/96bpm [1583b/mi] 128cal 58/61rpm 3.22/4.22mph 2) 1mi - 55:49(55:49/mi) 77/97bpm [4298b/mi] 231cal 19/73rpm 1.07/3.86mph 3) 1mi - 20:56(20:56/mi) 90/105bpm [1883b/mi] 125cal 52/57rpm 2.87/3.55mph 4) 0.75mi - 17:28(23:15/mi) 87/108bpm [2023b/mi] 91cal 40/59rpm 2.58/3.28mph Add a comment	4mi, 1:36:30 Walk - General 1) 1mi - 18:19(18:19/mi) 71/86bpm [1301b/mi] 135cal 57/61rpm 3.27/4.22mph 2) 1mi - 18:30(18:30/mi) 82/90bpm [1517b/mi] 139cal 55/61rpm 3.24/3.74mph 3) 1mi - 20:07(20:07/mi) 79/90bpm [1589b/mi] 153cal 54/59rpm 2.98/3.51mph 4) 0.99mi - 39:34(40:04/mi) 76/89bpm [3045b/mi] 166cal 15/58rpm 1.5/5.32mph Add a comment	-	6.4mi, 2:17:06 Walk - General 1) 1mi - 18:31(18:31/mi) 82/93bpm [1519b/mi] 134cal 58/63rpm 3.24/3.7mph 2) 1mi - 20:32(20:32/mi) 87/98bpm [1787b/mi] 138cal 53/59rpm 2.92/3.92mph 3) 1mi - 23:24(23:24/mi) 94/118bpm [2200b/mi] 149cal 52/62rpm 2.56/3.57mph 4) 1mi - 24:37(24:37/mi) 102/125bpm [2510b/mi] 157cal 53/68rpm 2.44/3.07mph 5) 1mi - 24:39(24:39/mi) 96/116bpm [2367b/mi] 145cal 47/61rpm 2.43/3.7mph 6) 1mi - 18:52(18:52/mi) 89/108bpm [1679b/mi] 124cal 57/63rpm 3.18/3.7mph 7) 0.35mi - 6:30(18:25/mi) 85/90bpm [1566b/mi] 49cal 56/61rpm 3.26/3.63mph Add a comment	1.8mi, 32:09 Walk - General 1) 1mi - 17:21(17:21/mi) 98/113bpm [1700b/mi] 132cal 58/83rpm 3.46/6.28mph 2) 0.81mi - 14:48(18:18/mi) 93/115bpm [1701b/mi] 105cal 55/115rpm 3.28/6.16mph Add a comment 1.8mi, 35:25 Walk - General 1) 1mi - 17:41(17:41/mi) 92/101bpm [1627b/mi] 148cal 58/119rpm 3.39/4.47mph 2) 0.82mi - 17:44(21:39/mi) 93/103bpm [2014b/mi] 129cal 46/64rpm 2.77/4.15mph Add a comment 3.7mi, 1:30:04 Walk - General 1) 1mi - 17:46(17:46/mi) 94/106bpm [1670b/mi] 123cal 59/64rpm 3.38/4.59mph 2) 1mi - 26:34(26:34/mi) 77/98bpm [2046b/mi] 139cal 41/77rpm 2.26/3.78mph 3) 1mi - 21:28(21:28/mi) 86/99bpm [1846b/mi] 126cal 50/59rpm 2.8/4.13mph 4) 0.67mi - 24:16(36:27/mi) 70/95bpm [2551b/mi] 64cal 1.65/6.26mph Add a comment	5.1mi, 55:47 Bike - General 1) 1mi - 14:46(14:46/mi) 117/148bpm [1729b/mi] 167cal 4.06/8.29mph 2) 1mi - 9:09(9:09/mi) 147/155bpm [1346b/mi] 139cal 6.55/8.29mph 3) 1mi - 9:24(9:24/mi) 151/159bpm [1418b/mi] 146cal 6.39/9.29mph 4) 1mi - 19:29(19:29/mi) 121/163bpm [2357b/mi] 158cal 3.08/10.56mph 5) 1mi - 2:55(2:55/mi) 89/98bpm [259b/mi] 11cal 20.6/41.72mph 6) 0.05mi - 4(1:13/mi) 86/86bpm [105b/mi] 49/40.28mph Add a comment 5.8mi, 1:51:54 Walk - General 1) 1mi - 19:35(19:35/mi) 83/93bpm [1625b/mi] 124cal 55/60rpm 3.06/3.44mph 2) 1mi - 19:12(19:12/mi) 86/99bpm [1652b/mi] 119cal 55/60rpm 3.13/3.86mph 3) 1mi - 19:36(19:36/mi) 83/91bpm [1627b/mi] 115cal 54/60rpm 3.06/3.38mph 4) 1mi - 19:16(19:16/mi) 85/92bpm [1637b/mi] 127cal 54/60rpm 3.11/3.49mph 5) 1mi - 18:10(18:10/mi) 85/93bpm [1544b/mi] 121cal 57/62rpm 3.3/3.65mph 6) 0.84mi - 16:05(19:10/mi) 83/91bpm [1590b/mi] 100cal 54/60rpm 3.13/3.78mph Add a comment	3.3mi, 1:13:22 Walk - General 1) 1mi - 19:54(19:54/mi) 86/99bpm [1712b/mi] 122cal 55/60rpm 3.02/3.57mph 2) 1mi - 22:46(22:46/mi) 82/93bpm [1866b/mi] 113cal 40/97rpm 2.64/3.61mph 3) 1mi - 23:23(23:23/mi) 86/98bpm [2012b/mi] 131cal 48/56rpm 2.57/3.21mph 4) 0.28mi - 7:18(25:54/mi) 79/87bpm [2046b/mi] 33cal 37/55rpm 2.32/3.07mph 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
1.8mi, 26:30 Run - General 1) 1mi - 15:23(15:23/mi) 99/133bpm [1523b/mi] 130cal 62/84rpm 3.9/6.14mph 2) 0.84mi - 11:07(13:11/mi) 119/130bpm [1568b/mi] 125cal 66/84rpm 4.55/6.68mph Add a comment 0mi, 1:03:52 Cross - Other 1) 0mi - 1:03:52(0/mi) 96/124bpm [INFb/mi] 382cal Add a comment 1.8mi, 33:03 Walk - General 1) 1mi - 18:16(18:16/mi) 83/93bpm [1516b/mi] 133cal 57/61rpm 3.28/3.95mph 2) 0.76mi - 14:46(19:22/mi) 88/98bpm [1705b/mi] 103cal 52/65rpm 3.1/3.99mph Add a comment	0mi, 13 Run - Treadmill 1) 0.01mi - 13(37:15/mi) 98/99bpm [3651b/mi] 1cal 1.61/2.88mph Add a comment	3.1mi, 59:04 Walk - General 1) 1mi - 19:10(19:10/mi) 91/106bpm [1745b/mi] 133cal 56/61rpm 3.13/4.51mph 2) 1mi - 19:23(19:23/mi) 93/105bpm [1803b/mi] 117cal 56/59rpm 3.09/3.65mph 3) 1mi - 19:25(19:25/mi) 88/98bpm [1708b/mi] 117cal 56/59rpm 3.09/3.51mph 4) 0.06mi - 1:05(17:54/mi) 88/90bpm [1576b/mi] 6cal 55/57rpm 3.35/3.28mph Add a comment	6.7mi, 1:21:06 Run - General 1) 1mi - 13:11(13:11/mi) 112/126bpm [1477b/mi] 149cal 4.55/5.53mph 2) 1mi - 12:34(12:34/mi) 116/128bpm [1459b/mi] 140cal 4.77/6.01mph 3) 1mi - 11:00(11:00/mi) 125/131bpm [1374b/mi] 139cal 5.46/5.68mph 4) 1mi - 12:13(12:13/mi) 120/130bpm [1467b/mi] 132cal 4.91/5.36mph 5) 1mi - 12:10(12:10/mi) 119/134bpm [1449b/mi] 121cal 4.93/5.51mph 6) 1mi - 12:13(12:13/mi) 126/142bpm [1540b/mi] 145cal 4.91/5.97mph 7) 0.67mi - 7:44(11:27/mi) 127/137bpm [1455b/mi] 89cal 5.24/5.95mph Add a comment	3.5mi, 1:09:01 Walk - General 1) 1mi - 19:57(19:57/mi) 93/104bpm [1856b/mi] 139cal 54/60rpm 3.01/3.47mph 2) 1mi - 19:16(19:16/mi) 95/106bpm [1831b/mi] 125cal 56/59rpm 3.11/3.67mph 3) 1mi - 19:22(19:22/mi) 91/98bpm [1763b/mi] 131cal 56/59rpm 3.1/3.47mph 4) 0.51mi - 10:25(20:17/mi) 91/98bpm [1846b/mi] 70cal 51/61rpm 2.96/3.59mph Add a comment	5.4mi, 1:20:38 Run - General 1) 1mi - 17:42(17:42/mi) 112/140bpm [1983b/mi] 177cal 3.39/6.93mph 2) 1mi - 13:15(13:15/mi) 131/151bpm [1735b/mi] 162cal 4.53/7.66mph 3) 1mi - 14:29(14:29/mi) 140/162bpm [2029b/mi] 191cal 4.14/6.82mph 4) 1mi - 15:24(15:24/mi) 138/164bpm [2126b/mi] 190cal 3.89/10.33mph 5) 1mi - 12:18(12:18/mi) 144/166bpm [1772b/mi] 169cal 4.87/9.96mph 6) 0.39mi - 7:29(18:58/mi) 119/156bpm [2257b/mi] 51cal 3.16/6.93mph Add a comment 3.1mi, 1:10:01 Walk - General 1) 1mi - 20:14(20:14/mi) 86/106bpm [1740b/mi] 138cal 55/60rpm 2.96/3.3mph 2) 1mi - 23:41(23:41/mi) 83/90bpm [1965b/mi] 127cal 42/58rpm 2.53/3.47mph 3) 1mi - 22:48(22:48/mi) 87/102bpm [1984b/mi] 125cal 49/56rpm 2.63/3.21mph 4) 0.14mi - 3:18(24:09/mi) 83/91bpm [2005b/mi] 17cal 43/55rpm 2.49/2.96mph Add a comment	2.8mi, 32:14 Run - General 1) 1mi - 12:33(12:33/mi) 119/131bpm [1494b/mi] 138cal 4.78/6.35mph 2) 1mi - 11:20(11:20/mi) 127/134bpm [1439b/mi] 142cal 5.29/6.22mph 3) 0.8mi - 8:21(10:29/mi) 132/137bpm [1383b/mi] 113cal 5.73/6.57mph 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
6.4mi, 1:10:47 Run - General 1) 1mi - 9:56(9:56/mi) 130/137bpm [1292b/mi] 129cal 6.04/6.66mph 2) 1mi - 11:17(11:17/mi) 133/140bpm [1501b/mi] 153cal 5.32/6.91mph 3) 1mi - 12:10(12:10/mi) 133/145bpm [1619b/mi] 160cal 4.93/6.3mph 4) 1mi - 11:50(11:50/mi) 135/145bpm [1597b/mi] 153cal 5.07/6.64mph 5) 1mi - 10:51(10:51/mi) 137/148bpm [1485b/mi] 147cal 5.53/6.89mph 6) 1mi - 9:18(9:18/mi) 143/153bpm [1329b/mi] 133cal 6.46/8.7mph 7) 0.43mi - 5:25(12:34/mi) 136/152bpm [1709b/mi] 68cal 4.78/8.52mph Add a comment 6.2mi, 2:12:29 Walk - General 1) 1mi - 19:32(19:32/mi) 89/102bpm [1738b/mi] 120cal 54/60rpm 3.07/3.57mph 2) 1mi - 21:20(21:20/mi) 84/90bpm [1792b/mi] 117cal 52/57rpm 2.81/3.36mph 3) 1mi - 24:44(24:44/mi) 83/94bpm [2052b/mi] 136cal 44/58rpm 2.43/3.21mph 4) 1mi - 20:39(20:39/mi) 85/95bpm [1755b/mi] 119cal 54/60rpm 2.91/3.42mph 5) 1mi - 21:00(21:00/mi) 82/92bpm [1722b/mi] 115cal 54/57rpm 2.86/3.3mph 6) 1mi - 20:56(20:56/mi) 83/95bpm [1737b/mi] 120cal 53/57rpm 2.87/3.32mph 7) 0.2mi - 4:19(21:14/mi) 83/90bpm [1762b/mi] 26cal 53/56rpm 2.83/3.26mph Add a comment	0.5mi, 12:59 Walk - General 1) 0.51mi - 12:59(25:40/mi) 85/95bpm [2181b/mi] 80cal 39/59rpm 2.34/4.57mph Add a comment 4.8mi, 1:39:46 Walk - General 1) 1mi - 19:57(19:57/mi) 84/91bpm [1676b/mi] 136cal 55/59rpm 3.01/3.38mph 2) 1mi - 21:17(21:17/mi) 85/96bpm [1810b/mi] 131cal 53/57rpm 2.82/3.38mph 3) 1mi - 21:52(21:52/mi) 84/97bpm [1836b/mi] 139cal 51/56rpm 2.74/3.21mph 4) 1mi - 20:49(20:49/mi) 82/87bpm [1706b/mi] 126cal 51/60rpm 2.88/3.4mph 5) 0.81mi - 15:51(19:40/mi) 81/93bpm [1593b/mi] 101cal 54/57rpm 3.05/3.36mph Add a comment	4mi, 1:27:02 Walk - General 1) 1mi - 20:25(20:25/mi) 85/102bpm [1735b/mi] 122cal 55/59rpm 2.94/3.21mph 2) 1mi - 26:51(26:51/mi) 80/90bpm [2149b/mi] 130cal 41/78rpm 2.23/3.53mph 3) 1mi - 20:36(20:36/mi) 81/90bpm [1668b/mi] 116cal 53/58rpm 2.91/3.67mph 4) 1mi - 19:06(19:06/mi) 81/88bpm [1548b/mi] 112cal 55/58rpm 3.14/3.47mph 5) 0mi - 4(16:14/mi) 87/87bpm [1412b/mi] 55/55rpm 3.7/3.19mph Add a comment 4.9mi, 1:35:50 Run - General 1) 1mi - 19:10(19:10/mi) 90/101bpm [1725b/mi] 127cal 3.13/3.38mph 2) 1mi - 18:38(18:38/mi) 88/108bpm [1639b/mi] 121cal 3.22/4.72mph 3) 1mi - 20:04(20:04/mi) 84/92bpm [1686b/mi] 122cal 2.99/3.44mph 4) 1mi - 18:45(18:45/mi) 85/96bpm [1594b/mi] 123cal 3.2/3.65mph 5) 0.94mi - 19:13(20:26/mi) 82/95bpm [1675b/mi] 117cal 2.94/4.68mph Add a comment	7mi, 1:37:43 Run - General 1) 1mi - 10:17(10:17/mi) 128/139bpm [1316b/mi] 140cal 5.84/6.37mph 2) 1mi - 12:09(12:09/mi) 127/139bpm [1542b/mi] 155cal 4.94/6.57mph 3) 1mi - 14:19(14:19/mi) 126/140bpm [1804b/mi] 164cal 4.19/5.95mph 4) 1mi - 11:45(11:45/mi) 131/145bpm [1539b/mi] 149cal 5.11/7.74mph 5) 1mi - 13:24(13:24/mi) 127/140bpm [1702b/mi] 150cal 4.48/6.53mph 6) 1mi - 17:11(17:11/mi) 107/122bpm [1839b/mi] 127cal 3.49/6.12mph 7) 1mi - 18:34(18:34/mi) 98/126bpm [1819b/mi] 102cal 3.23/18.74mph 8) 0mi - 5(22:52/mi) 86/86bpm [1966b/mi] 2.62/3.23mph Add a comment 3mi, 39:32 Run - General 1) 1mi - 14:08(14:08/mi) 112/126bpm [1583b/mi] 153cal 4.24/6.87mph 2) 1mi - 13:43(13:43/mi) 115/128bpm [1578b/mi] 137cal 4.37/5.72mph 3) 0.95mi - 11:40(12:21/mi) 122/131bpm [1506b/mi] 134cal 4.86/6.24mph Add a comment	1.5mi, 30:35 Walk - General 1) 1mi - 19:57(19:57/mi) 82/96bpm [1636b/mi] 115cal 55/59rpm 3.01/3.92mph 2) 0.5mi - 10:38(21:07/mi) 81/94bpm [1710b/mi] 60cal 52/68rpm 2.84/3.32mph Add a comment	4.5mi, 58:10 Run - General 1) 1mi - 15:03(15:03/mi) 118/142bpm [1775b/mi] 159cal 3.99/8.52mph 2) 1mi - 9:37(9:37/mi) 141/152bpm [1357b/mi] 141cal 6.24/8.68mph 3) 1mi - 9:31(9:31/mi) 147/156bpm [1398b/mi] 145cal 6.31/9mph 4) 1mi - 14:27(14:27/mi) 130/160bpm [1879b/mi] 158cal 4.15/9.02mph 5) 0.46mi - 9:31(20:52/mi) 119/149bpm [2483b/mi] 73cal 2.88/8.77mph Add a comment	-

Um Bongo

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.