SteveC

About Me
At age 11 I took up track training and belonged to a small group coached by Frank Silver in my home town of Loughton, Essex. This took me to PBs on the track at age 18 and it has been downhill ever since! However, I did manage running X-country seasons whilst a student, first at Exeter University, then at King’s College London. Since my student days I have run on and off (mostly off) until Nov 2004 when I had knee surgery to repair a tear in my lateral meniscus. The surgeon suggested to give up running altogether, but my physiotherapist was more upbeat and suggested I might try running on non-consecutive days. As a result in Feb 2006 I joined Hermitage Harriers, with the aim of seeing how well I could do racing at 10K whilst running no more than 3 times a week. Show More...

About Me

At age 11 I took up track training and belonged to a small group coached by Frank Silver in my home town of Loughton, Essex. This took me to PBs on the track at age 18 and it has been downhill ever since! However, I did manage running X-country seasons whilst a student, first at Exeter University, then at King’s College London. Since my student days I have run on and off (mostly off) until Nov 2004 when I had knee surgery to repair a tear in my lateral meniscus. The surgeon suggested to give up running altogether, but my physiotherapist was more upbeat and suggested I might try running on non-consecutive days. As a result in Feb 2006 I joined Hermitage Harriers, with the aim of seeing how well I could do racing at 10K whilst running no more than 3 times a week.

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Recent Training
13th May	General	1.1mi	38:22
13th May	General	6.4mi	52:54
10th May	General	3.1mi	20:55
9th May	General	1.3mi	50:36
7th May	General	4.7mi	37:09

12 Month Benchmarks	Run	Bike
Mile	6:00	2:12
5k	20:31	8:01
5mi	35:32	13:48
10k	44:59	17:47
10mi	1:22:08	30:36

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Best Times
Best WAVA

Dist	Races	2006	2007	2009	2010	2014	PB	WB
3mi	1	18:52 67.18					18:52 6:17/mi	67.18
6km	1			29:00 56.26			29:00 7:47/mi	56.26
5mi	4	32:32 65.75	31:46 68.14			39:45 57.46	31:46 6:21/mi	68.14
9.5km	1	37:51 67.06					37:51 6:25/mi	67.06
6mi	5	40:48 63.26	39:06 66.33	39:07 67.12			39:06 6:31/mi	67.12
10km	4	40:35 65.91	39:17 68.42		42:06 65.59		39:17 6:19/mi	68.42
10mi	1	1:09:29 63.90					1:09:29 6:57/mi	63.90

2014		Result	WAVA	Distance
31 Oct	Hope Skeleton Run SB	39:45	57.46	5mi
2012		Result	WAVA	Distance
4 Nov	Shepshed 7		0.00	7mi
2010		Result	WAVA	Distance
6 Aug	Jagermeister 10k SB	42:06	65.59	10km
2009		Result	WAVA	Distance
26 Dec	Barrow Boxing Day Handicap		0.00	6mi
6 Dec	Loros Loughborough Santa Run PB	29:00	56.26	6km
4 Jan	Barrow 6 - LRRL Winter (1) SB	39:07	67.12	6mi
2008		Result	WAVA	Distance
6 Aug	Joy Cann Memorial/Huncote 5		0.00	5mi
2007		Result	WAVA	Distance
1 Aug	Joy Cann/Huncote 5 - LRRL (5) PB	31:46	68.14	5mi
25 Mar	Kibworth 6 - LRRL Round 5 PB	39:06	66.33	6mi
11 Mar	LRRL Desford 10k PB	39:17	68.42	10km
25 Feb	Markfield 10k - LRRL Round 3	40:46	65.93	10km
11 Feb	Ashby 5 - LRRL Round 2	32:01	67.18	5mi
14 Jan	Barrow 6 - LRRL Round 1	39:40	65.38	6mi
2006		Result	WAVA	Distance
2 Jul	Barrow 10 PB	1:09:29	63.90	10mi
29 May	Oaks In Charnwood XC	54:00	48.03	6mi
30 Apr	Mountfields Lodge PB	37:51	67.06	9.5km
16 Apr	Livingston Relays (3 miles) PB	18:52	67.18	3mi
26 Mar	LRRL Kibworth 6 Mile SB	40:48	63.26	6mi
12 Mar	LRRL Desford 10k SB	40:35	65.91	10km
12 Feb	LRRL Ashby 5 Mile SB	32:32	65.75	5mi

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	10	0	0	0	0	0	0	0	0	10
2024	10	12.5	13.4	13.7	5.3	0	0	0	0	0	0	0	54.8
2024	16	35	119	83	24	0	0	0	0	0	0	0	278
2023	0	0	0	4	0	7	0	0	0	0	0	0	11
2023	12.8	14.4	14.1	10.9	15.2	14	11.8	9.8	15.1	13.7	13.7	16.2	161.8
2023	54	95	78	111	59	52	76	52	59	0	0	0	636
2023	64	95	13	65	224	238	279	170	0	0	0	0	1151
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	4	0	0	0	4	10	0	5	34	57	76	41	231
2022	231	42	209	276	294	246	288	190	128	95	196	0	2194
2021	63	4	28	43	2	33	71	37	65	59	5	21	430
2021	14	162	246	96	324	314	204	335	269	159	184	225	2533
2020	1	0	0	0	16	9	0	7	0	17	0	0	49
2020	24	52	18	64	77	88	82	35	95	48	47	77	707
2020	31	0	53	257	149	104	154	221	217	82	17	0	1285
2017	98	77	0	92	115	50	113	80	61	24	30	0	741
2016	0	0	5	24	6	0	0	0	0	0	0	0	34
2016	25	17	5	0	53	32	153	71	30	71	69	75	601
2015	0.6	0	0	0	1.2	0	0	0	0	0	0	0	1.9
2015	79	21	0	27	43	0	0	8	3	0	0	0	181
2015	0	0	0	0	0	0	107	447	104	219	0	11	889
2014	3.1	0.6	3.7	1.9	1.9	0	0.6	0	0	0.6	0	0.6	13
2014	30	36	8	74	31	37	83	70	57	40	56	59	580
2014	23	17	0	30	18	17	0	0	0	0	0	0	105
2013	2.5	1.9	0.6	1.9	1.9	1.9	0	1.9	5	0.6	1.9	0	19.8
2013	21	3	10	21	28	27	13	14	41	38	63	54	332
2013	6	0	0	0	0	17	0	0	64	17	40	37	180
2012	7.1	2.2	0.6	0.6	3.7	2.8	3.4	4.3	1.2	0.6	2.5	1.2	30.4
2012	38	56	23	50	63	37	18	72	68	17	11	10	462
2011	4.3	4	3.1	0.6	2.5	1.9	3.1	2.8	3.1	4	1.2	1.6	32.2
2011	57	32	16	29	47	55	89	23	72	89	90	68	667
2010	3.7	6.2	1.2	1.9	5	3.1	3.1	3.7	2.5	3.7	1.2	0.6	36
2010	20	0	48	20	0	59	47	67	11	0	5	11	288
2009	6.2	1.2	1.9	1.9	1.9	5.3	3.7	3.1	0.6	2.9	3.7	1.9	34.2
2009	56	25	62	82	63	29	23	20	10	49	106	101	626
2008	6.2	3.5	1.2	1.2	3.1	1.9	2.5	1.9	1.2	1.7	1.2	0.6	26.2
2008	0	21	71	60	84	40	31	55	54	47	38	37	537
2007	1.2	0.6	0.6	1.2	1.2	0.6	0.9	1.2	3.7	2.9	4.3	2.5	21.2
2007	97	105	101	57	0	65	92	85	6	0	0	0	608
2006	0	0	1.6	2.8	2.8	2.8	5.3	3.7	1.9	1.2	9.3	1.9	33.3
2006	0	0	30	71	127	73	19	15	0	12	52	85	484
2006	0	0	0	0	0	0	36	7	0	18	14	0	75

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	Thu 25th Apr Apr 25
1mi, 53:29 Swim - General 1) 0.12mi - 4:45(38:17/mi) 123/134bpm [4708b/mi] 48cal 24/rpm 2) 0mi - 32(0/mi) 129/133bpm [INFb/mi] 6cal 3) 0.03mi - 1:39(53:15/mi) 121/129bpm [6444b/mi] 17cal 16/rpm 4) 0mi - 1:25(0/mi) 101/121bpm [INFb/mi] 7cal 5) 0.03mi - 53(28:37/mi) 103/114bpm [2947b/mi] 5cal 28/rpm 6) 0mi - 1:08(0/mi) 119/135bpm [INFb/mi] 10cal 7) 0.03mi - 55(29:35/mi) 130/136bpm [3846b/mi] 10cal 27/rpm 8) 0mi - 1:07(0/mi) 129/143bpm [INFb/mi] 12cal 9) 0.05mi - 1:00(21:37/mi) 129/136bpm [2789b/mi] 11cal 28/rpm 10) 0mi - 7(0/mi) 129/136bpm [INFb/mi] 11) 0mi - 47(0/mi) 119/133bpm [INFb/mi] 7cal 12) 0.03mi - 53(28:28/mi) 100/105bpm [2847b/mi] 4cal 29/rpm 13) 0mi - 1:03(0/mi) 108/130bpm [INFb/mi] 6cal 14) 0.03mi - 52(27:53/mi) 139/156bpm [3875b/mi] 10cal 30/rpm 15) 0mi - 1:16(0/mi) 140/156bpm [INFb/mi] 15cal 16) 0.05mi - 59(21:14/mi) 133/141bpm [2824b/mi] 10cal 27/rpm 17) 0mi - 37(0/mi) 132/141bpm [INFb/mi] 7cal 18) 0.03mi - 59(31:54/mi) 129/138bpm [4115b/mi] 10cal 27/rpm 19) 0mi - 41(0/mi) 132/140bpm [INFb/mi] 7cal 20) 0.03mi - 51(27:31/mi) 134/147bpm [3686b/mi] 9cal 30/rpm 21) 0mi - 57(0/mi) 143/151bpm [INFb/mi] 12cal 22) 0.03mi - 51(27:10/mi) 140/148bpm [3803b/mi] 10cal 30/rpm 23) 0mi - 57(0/mi) 147/155bpm [INFb/mi] 12cal 24) 0.03mi - 54(29:09/mi) 149/165bpm [4342b/mi] 12cal 28/rpm 25) 0mi - 1:00(0/mi) 146/161bpm [INFb/mi] 13cal 26) 0.03mi - 51(27:15/mi) 137/143bpm [3733b/mi] 9cal 31/rpm 27) 0mi - 1:10(0/mi) 142/158bpm [INFb/mi] 14cal 28) 0.03mi - 52(28:05/mi) 140/147bpm [3932b/mi] 10cal 31/rpm 29) 0mi - 3:25(0/mi) 117/153bpm [INFb/mi] 20cal 30) 0.16mi - 5:46(37:08/mi) 138/144bpm [5125b/mi] 62cal 28/rpm 31) 0mi - 1:02(0/mi) 128/142bpm [INFb/mi] 8cal 32) 0.16mi - 5:29(35:21/mi) 141/152bpm [4984b/mi] 61cal 29/rpm 33) 0mi - 1:52(0/mi) 126/150bpm [INFb/mi] 13cal 34) 0.16mi - 5:51(37:37/mi) 140/156bpm [5267b/mi] 62cal 24/rpm Add a comment	3.7mi, 34:40 Run - General 1) 1mi - 9:36(9:36/mi) 137/142bpm [1315b/mi] 119cal 299/450W 2) 1mi - 9:30(9:30/mi) 138/140bpm [1311b/mi] 121cal 282/467W 3) 1mi - 9:20(9:20/mi) 138/141bpm [1287b/mi] 115cal 289/536W 4) 0.65mi - 6:15(9:32/mi) 138/141bpm [1317b/mi] 78cal 294/449W Add a comment 3.2mi, 21:24 Run - General 1) 1mi - 6:41(6:41/mi) 141/151bpm [942b/mi] 94cal 463/710W 2) 1mi - 6:38(6:38/mi) 140/143bpm [929b/mi] 93cal 429/647W 3) 1mi - 6:55(6:55/mi) 143/145bpm [990b/mi] 96cal 425/681W 4) 0.18mi - 1:10(6:35/mi) 142/142bpm [934b/mi] 16cal 346/390W Add a comment 2.4mi, 23:03 Run - General 1) 1mi - 9:42(9:42/mi) 129/142bpm [1251b/mi] 118cal 346/505W 2) 1mi - 9:32(9:32/mi) 137/145bpm [1305b/mi] 120cal 333/536W 3) 0.4mi - 3:50(9:40/mi) 138/140bpm [1334b/mi] 46cal 289/408W Add a comment	8.2mi, 1:11:35 Run - General 1) 1mi - 9:15(9:15/mi) 127/146bpm [1175b/mi] 114cal 323/461W 2) 1mi - 9:02(9:02/mi) 145/151bpm [1310b/mi] 125cal 338/493W 3) 1mi - 9:37(9:37/mi) 146/152bpm [1404b/mi] 129cal 337/517W 4) 1mi - 10:00(10:00/mi) 148/151bpm [1479b/mi] 135cal 364/490W 5) 1mi - 7:45(7:45/mi) 140/149bpm [1086b/mi] 97cal 349/533W 6) 1mi - 7:47(7:47/mi) 136/141bpm [1059b/mi] 100cal 363/573W 7) 1mi - 8:30(8:30/mi) 137/147bpm [1164b/mi] 105cal 313/552W 8) 1mi - 8:20(8:20/mi) 132/137bpm [1099b/mi] 118cal 376/564W 9) 0.16mi - 1:19(8:23/mi) 135/137bpm [1133b/mi] 17cal 295/343W Add a comment 1.1mi, 45:26 Swim - General 1) 0.06mi - 2:24(38:43/mi) 117/131bpm [4531b/mi] 24cal 24/rpm 2) 0mi - 18(0/mi) 119/123bpm [INFb/mi] 3cal 3) 0.06mi - 2:16(36:31/mi) 122/129bpm [4455b/mi] 20cal 24/rpm 4) 0mi - 58(0/mi) 114/129bpm [INFb/mi] 10cal 5) 0.03mi - 1:06(35:24/mi) 127/135bpm [4497b/mi] 11cal 20/rpm 6) 0mi - 1:18(0/mi) 113/130bpm [INFb/mi] 8cal 7) 0.16mi - 5:33(35:45/mi) 134/146bpm [4790b/mi] 63cal 26/rpm 8) 0mi - 49(0/mi) 134/145bpm [INFb/mi] 9cal 9) 0.16mi - 5:22(34:34/mi) 141/154bpm [4875b/mi] 67cal 28/rpm 10) 0mi - 1:11(0/mi) 133/148bpm [INFb/mi] 12cal 11) 0.16mi - 5:16(33:55/mi) 122/130bpm [4139b/mi] 39cal 29/rpm 12) 0mi - 58(0/mi) 136/152bpm [INFb/mi] 10cal 13) 0.16mi - 5:11(33:25/mi) 142/151bpm [4745b/mi] 61cal 28/rpm 14) 0mi - 56(0/mi) 138/151bpm [INFb/mi] 10cal 15) 0.12mi - 4:31(36:19/mi) 136/149bpm [4940b/mi] 45cal 25/rpm 16) 0mi - 1:18(0/mi) 128/146bpm [INFb/mi] 10cal 17) 0.16mi - 5:53(37:53/mi) 135/141bpm [5114b/mi] 55cal 26/rpm 18) 0mi - 6(0/mi) 138/138bpm [INFb/mi] 1cal Add a comment	-	6.6mi, 56:41 Run - General 1) 1mi - 9:11(9:11/mi) 131/140bpm [1202b/mi] 117cal 372/540W 2) 0.66mi - 5:49(8:51/mi) 139/142bpm [1230b/mi] 77cal 345/539W 3) 0.04mi - 15(7:00/mi) 135/135bpm [946b/mi] 3cal 320/353W 4) 0.08mi - 45(9:08/mi) 137/138bpm [1252b/mi] 10cal 366/404W 5) 0.04mi - 15(6:50/mi) 138/140bpm [942b/mi] 3cal 327/358W 6) 0.09mi - 45(8:38/mi) 139/140bpm [1200b/mi] 10cal 266/346W 7) 0.05mi - 15(5:33/mi) 138/138bpm [766b/mi] 3cal 269/315W 8) 0.08mi - 45(8:53/mi) 138/140bpm [1225b/mi] 10cal 371/490W 9) 0.04mi - 15(6:34/mi) 141/141bpm [926b/mi] 4cal 459/481W 10) 0.09mi - 45(8:49/mi) 141/142bpm [1244b/mi] 11cal 299/402W 11) 0.5mi - 3:23(6:49/mi) 139/143bpm [947b/mi] 46cal 386/561W 12) 0.25mi - 2:42(10:50/mi) 142/144bpm [1539b/mi] 34cal 313/529W 13) 0.5mi - 3:22(6:47/mi) 142/146bpm [962b/mi] 47cal 408/500W 14) 0.25mi - 2:34(10:21/mi) 137/141bpm [1419b/mi] 30cal 312/429W 15) 0.5mi - 3:13(6:28/mi) 137/141bpm [886b/mi] 42cal 430/596W 16) 0.25mi - 2:43(10:57/mi) 133/139bpm [1456b/mi] 29cal 293/481W 17) 0.5mi - 3:27(6:57/mi) 138/146bpm [960b/mi] 49cal 406/579W 18) 0.25mi - 2:43(10:57/mi) 142/143bpm [1556b/mi] 30cal 259/453W 19) 0.5mi - 3:16(6:34/mi) 143/147bpm [939b/mi] 46cal 396/485W 20) 0.25mi - 2:41(10:48/mi) 138/146bpm [1491b/mi] 30cal 280/483W 21) 0.74mi - 7:35(10:14/mi) 128/133bpm [1310b/mi] 81cal 277/376W Add a comment	1.1mi, 41:27 Swim - General 1) 0.12mi - 4:31(36:22/mi) 106/111bpm [3855b/mi] 31cal 25/rpm 2) 0mi - 58(0/mi) 114/132bpm [INFb/mi] 8cal 3) 0.06mi - 2:13(35:40/mi) 135/145bpm [4815b/mi] 26cal 22/rpm 4) 0mi - 54(0/mi) 136/145bpm [INFb/mi] 11cal 5) 0.25mi - 8:53(35:46/mi) 140/151bpm [5008b/mi] 110cal 25/rpm 6) 0mi - 1:04(0/mi) 140/150bpm [INFb/mi] 13cal 7) 0.25mi - 8:33(34:23/mi) 142/152bpm [4883b/mi] 101cal 27/rpm 8) 0mi - 1:02(0/mi) 137/147bpm [INFb/mi] 11cal 9) 0.25mi - 8:13(33:05/mi) 142/148bpm [4697b/mi] 95cal 24/rpm 10) 0mi - 7(0/mi) 142/148bpm [INFb/mi] 11) 0mi - 40(0/mi) 126/138bpm [INFb/mi] 5cal 12) 0.12mi - 4:19(34:41/mi) 137/151bpm [4751b/mi] 41cal 27/rpm Add a comment	-
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	Thu 2nd May May 2
4mi, 29:52 Run - General 1) 1mi - 7:25(7:25/mi) 145/152bpm [1075b/mi] 107cal 379/568W 2) 1mi - 7:51(7:51/mi) 143/145bpm [1122b/mi] 111cal 382/578W 3) 1mi - 7:21(7:21/mi) 142/145bpm [1043b/mi] 102cal 380/518W 4) 1mi - 7:13(7:13/mi) 142/146bpm [1025b/mi] 99cal 370/497W 5) 0.01mi - 3(7:00/mi) 142/142bpm [994b/mi] 1cal 350/351W Add a comment 0.8mi, 36:04 Swim - General 1) 0.12mi - 4:28(35:54/mi) 138/155bpm [4953b/mi] 53cal 25/rpm 2) 0mi - 1:11(0/mi) 121/135bpm [INFb/mi] 11cal 3) 0.06mi - 2:27(39:27/mi) 121/141bpm [4774b/mi] 24cal 20/rpm 4) 0mi - 38(0/mi) 133/139bpm [INFb/mi] 5cal 5) 0mi - 1:33(0/mi) 120/145bpm [INFb/mi] 6cal 6) 0.06mi - 2:02(32:38/mi) 123/130bpm [4013b/mi] 16cal 26/rpm 7) 0mi - 35(0/mi) 132/138bpm [INFb/mi] 6cal 8) 0.06mi - 1:52(29:56/mi) 136/141bpm [4071b/mi] 21cal 28/rpm 9) 0mi - 34(0/mi) 148/151bpm [INFb/mi] 8cal 10) 0.06mi - 1:58(31:46/mi) 137/146bpm [4351b/mi] 24cal 29/rpm 11) 0mi - 11(0/mi) 137/146bpm [INFb/mi] 1cal 12) 0mi - 33(0/mi) 139/145bpm [INFb/mi] 6cal 13) 0.06mi - 2:00(32:08/mi) 127/133bpm [4080b/mi] 16cal 30/rpm 14) 0mi - 35(0/mi) 145/153bpm [INFb/mi] 7cal 15) 0.06mi - 2:04(33:09/mi) 147/155bpm [4874b/mi] 26cal 29/rpm 16) 0mi - 35(0/mi) 144/155bpm [INFb/mi] 10cal 17) 0.02mi - 31(33:32/mi) 126/129bpm [4224b/mi] 3cal 8/rpm 18) 0mi - 20(0/mi) 116/118bpm [INFb/mi] 1cal 19) 0.19mi - 6:18(33:49/mi) 138/143bpm [4666b/mi] 66cal 25/rpm 20) 0mi - 1:04(0/mi) 123/139bpm [INFb/mi] 7cal 21) 0.12mi - 4:31(36:20/mi) 135/146bpm [4905b/mi] 43cal 27/rpm 22) 0mi - 6(0/mi) 145/145bpm [INFb/mi] 1cal Add a comment	-	5mi, 38:44 Run - General 1) 1mi - 8:10(8:10/mi) 124/134bpm [1013b/mi] 102cal 410/527W 2) 1mi - 7:40(7:40/mi) 131/138bpm [1005b/mi] 100cal 395/558W 3) 1mi - 7:32(7:32/mi) 135/142bpm [1017b/mi] 99cal 334/527W 4) 1mi - 7:27(7:27/mi) 146/149bpm [1087b/mi] 107cal 398/606W 5) 1mi - 7:35(7:35/mi) 139/145bpm [1055b/mi] 101cal 404/563W 6) 0.04mi - 20(7:52/mi) 138/139bpm [1085b/mi] 4cal 344/355W Add a comment 1mi, 51:23 Swim - General 1) 0.12mi - 4:33(36:35/mi) 123/131bpm [4500b/mi] 46cal 24/rpm 2) 0mi - 37(0/mi) 119/125bpm [INFb/mi] 6cal 3) 0.02mi - 34(36:05/mi) 118/124bpm [4259b/mi] 6cal 20/rpm 4) 0mi - 17(0/mi) 115/119bpm [INFb/mi] 3cal 5) 0.02mi - 30(31:39/mi) 122/128bpm [3861b/mi] 5cal 24/rpm 6) 0mi - 42(0/mi) 120/129bpm [INFb/mi] 6cal 7) 0.02mi - 29(31:19/mi) 127/131bpm [3977b/mi] 5cal 21/rpm 8) 0mi - 15(0/mi) 121/127bpm [INFb/mi] 3cal 9) 0.02mi - 42(44:48/mi) 130/134bpm [5823b/mi] 7cal 19/rpm 10) 0mi - 1:02(0/mi) 119/133bpm [INFb/mi] 8cal 11) 0.25mi - 8:35(34:31/mi) 145/152bpm [5005b/mi] 113cal 28/rpm 12) 0mi - 2:36(0/mi) 121/150bpm [INFb/mi] 19cal 13) 0.03mi - 59(31:39/mi) 110/123bpm [3482b/mi] 5cal 26/rpm 14) 0mi - 40(0/mi) 133/139bpm [INFb/mi] 7cal 15) 0.03mi - 58(30:51/mi) 141/148bpm [4350b/mi] 11cal 28/rpm 16) 0mi - 27(0/mi) 143/148bpm [INFb/mi] 6cal 17) 0.03mi - 1:00(32:00/mi) 138/141bpm [4416b/mi] 11cal 27/rpm 18) 0mi - 17(0/mi) 138/144bpm [INFb/mi] 3cal 19) 0.03mi - 1:01(32:49/mi) 149/154bpm [4890b/mi] 14cal 27/rpm 20) 0mi - 36(0/mi) 143/150bpm [INFb/mi] 8cal 21) 0.03mi - 1:02(33:20/mi) 144/148bpm [4801b/mi] 13cal 26/rpm 22) 0mi - 42(0/mi) 139/147bpm [INFb/mi] 8cal 23) 0.03mi - 58(31:14/mi) 138/148bpm [4309b/mi] 11cal 28/rpm 24) 0mi - 29(0/mi) 146/148bpm [INFb/mi] 6cal 25) 0.03mi - 1:03(33:37/mi) 143/146bpm [4806b/mi] 12cal 26/rpm 26) 0mi - 31(0/mi) 140/146bpm [INFb/mi] 6cal 27) 0.03mi - 58(31:19/mi) 136/143bpm [4260b/mi] 10cal 28/rpm 28) 0mi - 29(0/mi) 141/144bpm [INFb/mi] 6cal 29) 0.03mi - 59(31:53/mi) 141/146bpm [4495b/mi] 11cal 28/rpm 30) 0mi - 26(0/mi) 144/147bpm [INFb/mi] 5cal 31) 0.03mi - 59(31:47/mi) 148/153bpm [4703b/mi] 13cal 28/rpm 32) 0mi - 50(0/mi) 140/150bpm [INFb/mi] 9cal 33) 0.12mi - 4:35(36:50/mi) 133/142bpm [4900b/mi] 41cal 26/rpm 34) 0mi - 1:19(0/mi) 122/142bpm [INFb/mi] 8cal 35) 0.16mi - 5:42(36:43/mi) 131/143bpm [4810b/mi] 46cal 28/rpm 36) 0mi - 3:11(0/mi) 114/141bpm [INFb/mi] 14cal 37) 0.02mi - 20(21:35/mi) 110/116bpm [2373b/mi] 8cal 15/rpm Add a comment	-	9mi, 1:13:57 Run - General 1) 1mi - 8:06(8:06/mi) 140/149bpm [1134b/mi] 114cal 387/491W 2) 1mi - 8:14(8:14/mi) 151/153bpm [1244b/mi] 121cal 386/522W 3) 1mi - 9:12(9:12/mi) 151/153bpm [1388b/mi] 133cal 390/545W 4) 1mi - 8:36(8:36/mi) 155/160bpm [1333b/mi] 125cal 394/548W 5) 1mi - 7:40(7:40/mi) 143/154bpm [1097b/mi] 102cal 347/491W 6) 1mi - 8:02(8:02/mi) 141/146bpm [1132b/mi] 106cal 314/463W 7) 1mi - 8:04(8:04/mi) 142/145bpm [1146b/mi] 106cal 367/513W 8) 1mi - 7:54(7:54/mi) 141/143bpm [1114b/mi] 101cal 331/448W 9) 1mi - 8:05(8:05/mi) 142/146bpm [1149b/mi] 115cal 331/405W 10) 0.01mi - 3(7:42/mi) 143/143bpm [1102b/mi] 1cal 337/338W Add a comment	0.1mi, 35:11 Swim - General 1) 0.12mi - 4:43(37:54/mi) 119/129bpm [4511b/mi] 45cal 24/rpm 2) 0mi - 5:24(0/mi) 128/142bpm [INFb/mi] 57cal 3) 0mi - 8:44(0/mi) 131/146bpm [INFb/mi] 35cal 4) 0mi - 54(0/mi) 132/146bpm [INFb/mi] 102cal 5) 0mi - 2:15(0/mi) 136/147bpm [INFb/mi] 9cal 6) 0mi - 24(0/mi) 136/139bpm [INFb/mi] 30cal 7) 0mi - 2:14(0/mi) 139/146bpm [INFb/mi] 9cal 8) 0mi - 23(0/mi) 133/136bpm [INFb/mi] 30cal 9) 0mi - 2:06(0/mi) 136/145bpm [INFb/mi] 8cal 10) 0mi - 24(0/mi) 143/147bpm [INFb/mi] 27cal 11) 0mi - 2:02(0/mi) 143/146bpm [INFb/mi] 8cal 12) 0mi - 48(0/mi) 137/146bpm [INFb/mi] 34cal 13) 0mi - 4:30(0/mi) 133/142bpm [INFb/mi] 18cal 14) 0mi - 21(0/mi) 138/141bpm [INFb/mi] 47cal Add a comment	0mi, 9:55 Swim - General 1) 0mi - 4:43(0/mi) 140/155bpm [INFb/mi] 19cal 2) 0mi - 32(0/mi) 135/141bpm [INFb/mi] 66cal 3) 0mi - 4:39(0/mi) 139/149bpm [INFb/mi] 19cal Add a comment 0.2mi, 8:13 Swim - General 1) 0.19mi - 6:04(32:31/mi) 158/171bpm [5138b/mi] 117cal 32/rpm 2) 0mi - 2:03(0/mi) 158/171bpm [INFb/mi] 8cal 3) 0mi - 6(0/mi) 164/164bpm [INFb/mi] Add a comment 0.5mi, 27:09 Swim - General 1) 0.12mi - 4:30(36:14/mi) 120/129bpm [4349b/mi] 43cal 25/rpm 2) 0mi - 1:17(0/mi) 116/131bpm [INFb/mi] 12cal 3) 0.02mi - 34(35:57/mi) 125/131bpm [4493b/mi] 5cal 14/rpm 4) 0mi - 18(0/mi) 122/124bpm [INFb/mi] 3cal 5) 0.02mi - 31(33:12/mi) 134/138bpm [4448b/mi] 6cal 23/rpm 6) 0mi - 39(0/mi) 127/138bpm [INFb/mi] 8cal 7) 0.03mi - 1:13(39:10/mi) 137/150bpm [5365b/mi] 14cal 21/rpm 8) 0mi - 40(0/mi) 138/143bpm [INFb/mi] 6cal 9) 0.02mi - 1:05(1:10:05/mi) 135/142bpm [9461b/mi] 13cal 24/rpm 10) 0mi - 36(0/mi) 134/141bpm [INFb/mi] 7cal 11) 0.03mi - 1:03(33:33/mi) 138/146bpm [4629b/mi] 13cal 25/rpm 12) 0mi - 21(0/mi) 143/146bpm [INFb/mi] 5cal 13) 0.03mi - 1:00(32:18/mi) 141/146bpm [4555b/mi] 13cal 27/rpm 14) 0mi - 26(0/mi) 138/140bpm [INFb/mi] 5cal 15) 0.03mi - 56(30:14/mi) 143/147bpm [4323b/mi] 13cal 20/rpm 16) 0mi - 34(0/mi) 134/138bpm [INFb/mi] 5cal 17) 0.06mi - 2:27(39:18/mi) 132/137bpm [5189b/mi] 26cal 22/rpm 18) 0mi - 42(0/mi) 125/133bpm [INFb/mi] 7cal 19) 0.03mi - 52(28:06/mi) 129/139bpm [3626b/mi] 8cal 30/rpm 20) 0mi - 37(0/mi) 143/149bpm [INFb/mi] 8cal 21) 0.06mi - 2:18(37:03/mi) 151/157bpm [5595b/mi] 32cal 25/rpm 22) 0mi - 29(0/mi) 135/150bpm [INFb/mi] 5cal 23) 0.06mi - 2:09(34:38/mi) 136/142bpm [4710b/mi] 24cal 28/rpm 24) 0mi - 5(0/mi) 136/142bpm [INFb/mi] 25) 0mi - 49(0/mi) 122/140bpm [INFb/mi] 3cal 26) 0.02mi - 18(19:27/mi) 112/113bpm [2178b/mi] 1cal 23/rpm 27) 0mi - 39(0/mi) 107/109bpm [INFb/mi] 1cal Add a comment
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	Thu 9th May May 9
-	4mi, 36:54 Run - General 1) 1mi - 9:08(9:08/mi) 138/153bpm [1259b/mi] 117cal 252/361W 2) 1mi - 9:30(9:30/mi) 135/144bpm [1283b/mi] 120cal 298/480W 3) 1mi - 9:20(9:20/mi) 133/140bpm [1241b/mi] 113cal 283/395W 4) 0.95mi - 8:56(9:22/mi) 134/140bpm [1256b/mi] 111cal 310/448W Add a comment 3.1mi, 21:43 Run - General 1) 1mi - 7:44(7:44/mi) 142/149bpm [1098b/mi] 111cal 490/683W 2) 1mi - 7:21(7:21/mi) 148/151bpm [1088b/mi] 109cal 419/519W 3) 1mi - 6:02(6:02/mi) 152/155bpm [918b/mi] 92cal 369/444W 4) 0.11mi - 36(5:32/mi) 152/153bpm [841b/mi] 9cal 361/454W Add a comment 3.1mi, 32:04 Run - General 1) 1mi - 9:59(9:59/mi) 137/150bpm [1368b/mi] 133cal 356/509W 2) 1mi - 10:45(10:45/mi) 136/143bpm [1462b/mi] 130cal 297/413W 3) 1mi - 10:49(10:49/mi) 140/145bpm [1515b/mi] 133cal 307/440W 4) 0.05mi - 30(10:46/mi) 141/142bpm [1518b/mi] 7cal 403/418W Add a comment	-	1.2mi, 44:04 Swim - General 1) 0.96mi - 34:14(35:32/mi) 145/154bpm [5153b/mi] 445cal 28/rpm 2) 0mi - 21(0/mi) 152/153bpm [INFb/mi] 3cal 3) 0.28mi - 9:29(33:56/mi) 153/159bpm [5192b/mi] 127cal 29/rpm Add a comment	4.7mi, 37:09 Run - General 1) 1mi - 8:31(8:31/mi) 123/137bpm [1047b/mi] 107cal 377/524W 2) 0.01mi - 3(6:54/mi) 137/137bpm [945b/mi] 374/375W 3) 1mi - 7:11(7:11/mi) 142/147bpm [1020b/mi] 105cal 389/472W 4) 0mi - 1(8:07/mi) 143/143bpm [1160b/mi] 380/380W 5) 1mi - 8:14(8:16/mi) 139/143bpm [1148b/mi] 113cal 343/477W 6) 0.99mi - 6:38(6:42/mi) 142/150bpm [951b/mi] 95cal 404/511W 7) 0.74mi - 6:31(8:52/mi) 146/160bpm [1293b/mi] 90cal 298/469W Add a comment 0.9mi, 39:46 Swim - General 1) 0.12mi - 4:41(37:42/mi) 112/127bpm [4222b/mi] 39cal 24/rpm 2) 0mi - 1:11(0/mi) 109/122bpm [INFb/mi] 10cal 3) 0.02mi - 36(38:17/mi) 104/115bpm [3982b/mi] 4cal 22/rpm 4) 0mi - 40(0/mi) 105/115bpm [INFb/mi] 4cal 5) 0.02mi - 40(43:23/mi) 109/120bpm [4729b/mi] 4cal 22/rpm 6) 0mi - 1:19(0/mi) 102/120bpm [INFb/mi] 7cal 7) 0.16mi - 5:32(35:38/mi) 124/139bpm [4418b/mi] 55cal 27/rpm 8) 0mi - 53(0/mi) 124/139bpm [INFb/mi] 9cal 9) 0.16mi - 5:20(34:22/mi) 123/135bpm [4228b/mi] 48cal 28/rpm 10) 0mi - 1:01(0/mi) 130/145bpm [INFb/mi] 10cal 11) 0.16mi - 5:19(34:11/mi) 143/151bpm [4887b/mi] 66cal 30/rpm 12) 0mi - 1:29(0/mi) 128/148bpm [INFb/mi] 13cal 13) 0.16mi - 5:10(33:18/mi) 141/152bpm [4695b/mi] 61cal 29/rpm 14) 0mi - 1:04(0/mi) 135/153bpm [INFb/mi] 11cal 15) 0.12mi - 4:41(37:37/mi) 134/163bpm [5042b/mi] 45cal 25/rpm 16) 0mi - 10(0/mi) 142/143bpm [INFb/mi] 2cal Add a comment	-	1.3mi, 50:36 Swim - General 1) 0.12mi - 4:47(38:30/mi) 122/132bpm [4696b/mi] 48cal 24/rpm 2) 0mi - 55(0/mi) 118/131bpm [INFb/mi] 10cal 3) 0.03mi - 1:09(37:11/mi) 128/135bpm [4759b/mi] 14cal 18/rpm 4) 0mi - 31(0/mi) 100/104bpm [INFb/mi] 2cal 5) 0.03mi - 1:36(51:26/mi) 120/126bpm [6172b/mi] 14cal 18/rpm 6) 0mi - 1:24(0/mi) 107/119bpm [INFb/mi] 8cal 7) 0.96mi - 33:31(34:48/mi) 141/154bpm [4907b/mi] 404cal 27/rpm 8) 0mi - 1:51(0/mi) 126/145bpm [INFb/mi] 12cal 9) 0.12mi - 4:52(39:08/mi) 135/143bpm [5283b/mi] 43cal 23/rpm Add a comment
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	Thu 16th May May 16
3.1mi, 20:55 Run - General 1) 1mi - 6:27(6:27/mi) 138/145bpm [891b/mi] 93cal 466/614W 2) 0.14mi - 57(6:54/mi) 140/141bpm [966b/mi] 14cal 424/447W 3) 0.01mi - 7(19:22/mi) 139/140bpm [2693b/mi] 2cal 224/415W 4) 1mi - 6:56(6:56/mi) 145/147bpm [1005b/mi] 103cal 407/488W 5) 0.98mi - 6:28(6:36/mi) 160/165bpm [1056b/mi] 103cal 382/453W Add a comment	-	-	1.1mi, 38:22 Swim - General 1) 0.28mi - 10:28(36:50/mi) 134/141bpm [4935b/mi] 125cal 26/29rpm 2) 0.28mi - 10:18(36:14/mi) 143/151bpm [5182b/mi] 131cal 28/31rpm 3) 0.28mi - 10:31(37:00/mi) 148/152bpm [5477b/mi] 140cal 29/34rpm 4) 0.2mi - 7:06(35:43/mi) 153/156bpm [5464b/mi] 98cal 30/32rpm Add a comment 6.4mi, 52:54 Run - General 1) 1mi - 8:23(8:23/mi) 135/146bpm [1131b/mi] 115cal 371/472W 2) 1mi - 8:06(8:06/mi) 150/154bpm [1215b/mi] 121cal 379/476W 3) 1mi - 9:23(9:23/mi) 155/160bpm [1454b/mi] 139cal 372/490W 4) 1mi - 7:45(7:45/mi) 149/160bpm [1155b/mi] 111cal 338/475W 5) 1mi - 8:09(8:09/mi) 147/152bpm [1198b/mi] 116cal 300/534W 6) 1mi - 7:50(7:50/mi) 151/154bpm [1182b/mi] 114cal 352/469W 7) 0.43mi - 3:18(7:42/mi) 145/152bpm [1116b/mi] 46cal 355/473W Add a comment	-	-	-

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