cilahim

Last on at 6pm, 8th Feb 2024

M60

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All Races
Mileage
Training
Blog

Races
101
Miles
16927
Miles
304
Miles
59
WAVA
76.73%
5k
19:08
5M
33:14
10k
40:49
10M
1:07:47
Half
1:27:01
Mara
3:13:22

About Me
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Recent Blogs
[Untitled]	Jul 2019
[Untitled]	Jun 2019

My parkrun
No parkrun selected

Recent Training
15th May	General	3.1mi	26:42
12th May	General	12mi	1:04:53
12th May	General	3.1mi	23:23
12th May	General	11.4mi	52:38
11th May	General	7.5mi	1:03:25

12 Month Benchmarks	Run	Bike
Mile	6:25	2:58
5k	21:26	10:50
5mi	35:14	19:12
10k	44:51	24:39
10mi	1:14:30	45:21
Half	1:37:30	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	PB	WB
5km	10	19:33 72.42	19:25 73.48	19:08 75.16						19:40 76.73				19:08 6:10/mi	76.73
5mi	5	33:14 69.29	34:45 66.80	33:17 70.31		34:42 68.56	34:24 69.73							33:14 6:39/mi	70.31
6mi	1		41:42 67.06											41:42 6:57/mi	67.06
10km	36	41:35 69.11	41:09 70.42	40:49 71.58	42:00 70.15	41:35 71.45	42:35 70.36	41:26 72.94	41:29 73.48	41:52 73.44	41:53 74.06			40:49 6:34/mi	74.06
9mi	1							1:00:34 73.83						1:00:34 6:44/mi	73.83
10mi	3		1:09:18 69.08			1:07:47 72.45								1:07:47 6:47/mi	72.45
13.1mi	39	1:31:34 68.57	1:30:06 70.28	1:27:49 72.72	1:30:01 71.56	1:27:01 74.68	1:29:46 73.02	1:29:41 73.74	1:30:35 73.66	1:31:50 73.31	1:32:05 73.78	1:38:31 70.24	1:36:18 72.53	1:27:01 6:39/mi	74.68
26.2mi	5							3:19:01 69.67	3:13:22 72.35		3:20:31 71.04		3:49:48 63.73	3:13:22 7:23/mi	72.35

2023		Result	WAVA	Distance
17 Sep	Birmingham Running Festival - 5k, 10k & Half Marathon		0.00	5km
6 Aug	Birmingham Run		0.00	13.1mi
15 Jul	Timberhonger 10k		0.00	10km
1 Jul	Birmingham Black country Half Marathon		0.00	13.1mi
21 May	Birmingham Running Festival		0.00	5km
2022		Result	WAVA	Distance
24 Jul	Black Country Run 10k		0.00	10km
10 Jul	ASICS London 10K		0.00	10km
2 Jul	Birmingham Black country Half Marathon		0.00	13.1mi
19 Jun	ASICS Arden 9 Mile Road Race		0.00	9mi
12 Jun	Aldridge 10K		0.00	10km
22 May	Birmingham Running Festival		0.00	5km
2 May	Vitality London 10,000		0.00	10km
1 May	Great Birmingham Run SB	1:36:18	72.53	13.1mi
3 Apr	London Landmarks Half Marathon		0.00	13.1mi
27 Mar	Rome Marathon SB	3:49:48	63.73	26.2mi
2021		Result	WAVA	Distance
31 Oct	Coventry Half Marathon SB	1:38:31	70.24	13.1mi
2020		Result	WAVA	Distance
18 Oct	Paris Marathon		0.00	26.2mi
31 May	Edinburgh Marathon		0.00	26.2mi
31 May	Great Birmingham Run 10k		0.00	10km
25 May	Vitality London 10,000 - POSTPONED		0.00	10km
17 May	Worcester Marathon and half marathon		0.00	26.2mi
17 May	Virgin Sport Hackney Half Marathon		0.00	13.1mi
3 May	Belfast City Marathon		0.00	26.2mi
26 Apr	POSTPONED: Blackpool Festival of Running		0.00	26.2mi
19 Apr	Birmingham Half Marathon		0.00	13.1mi
5 Apr	Coventry Half Marathon		0.00	13.1mi
5 Apr	Rotterdam Marathon - POSTPONED		0.00	26.2mi
24 Mar	Liverpool Marathon		0.00	26.2mi
15 Mar	Mercedes-Benz of Shrewsbury 10k		0.00	10km
2019		Result	WAVA	Distance
19 Oct	Birmingham Running Festival 10k	44:34	69.60	10km
13 Oct	Oxford Half Marathon	1:34:17	72.06	13.1mi
15 Sep	Worcester City Half Marathon SB	1:32:05	73.78	13.1mi
21 Jul	ASICS London 10K SB	41:53	74.06	10km
6 Jul	Birmingham Black Country Half Marathon	1:36:45	70.22	13.1mi
30 Jun	Black Country Run 10k		0.00	10km
26 May	Great Birmingham 10k	43:09	71.89	10km
7 Apr	Greater Manchester Marathon SB	3:20:31	71.04	26.2mi
24 Mar	London Landmarks Half Marathon	1:34:10	72.15	13.1mi
10 Mar	Barcelona Marathon	3:31:11	67.46	26.2mi
2018		Result	WAVA	Distance
21 Oct	Bud's Run SB	19:40	76.72	5km
14 Oct	Great Birmingham Run SB	1:31:50	73.31	13.1mi
2 Sep	Wolverhampton Half Marathon	1:32:51	72.51	13.1mi
12 Aug	Asda Foundation Nottingham 10K SB	41:52	73.44	10km
11 Aug	Rock 'n' Roll Dublin 5k		0.00	5km
4 Aug	British Transplant Games Donor Run	20:03	75.26	5km
6 May	Great Birmingham 10k	42:39	72.09	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run SB	1:30:35	73.66	13.1mi
9 Jul	Virgin Sport British 10K SB	41:29	73.48	10km
1 Jul	Birmingham Black Country Half Marathon	1:32:28	72.16	13.1mi
30 Apr	Great Birmingham 10k	42:49	71.19	10km
23 Apr	Vienna half marathon	3:22:31	32.95	13.1mi
2 Apr	Greater Manchester Marathon PB	3:13:22	72.35	26.2mi
12 Mar	Vitality North London Half Marathon	1:31:05	73.25	13.1mi
5 Feb	London Winter Run 10K	42:11	72.26	10km
2016		Result	WAVA	Distance
19 Nov	The 10K MoRun Birmingham	53:06	56.91	10km
23 Oct	City of Birmingham 10k	42:07	71.75	10km
9 Oct	Royal Parks Half Marathon SB	1:29:41	73.74	13.1mi
10 Jul	Vitality British 10K London Run SB	41:26	72.94	10km
2 Jul	Birmingham Black Country Half Marathon	1:34:46	69.78	13.1mi
19 Jun	ASICS Arden 9 Mile Road Race PB	1:00:34	73.83	9mi
8 May	Run Hackney Half Marathon	1:34:37	69.89	13.1mi
1 May	Great Birmingham 10k	42:54	70.44	10km
10 Apr	Greater Manchester Marathon SB	3:19:01	69.67	26.2mi
13 Mar	Silverstone Half Marathon	1:30:51	72.79	13.1mi
2015		Result	WAVA	Distance
21 Nov	The 10k Birmingham MoRun	43:19	69.17	10km
18 Oct	Great Birmingham Run SB	1:29:46	73.02	13.1mi
5 Jul	The Black Country Road Run 10K Road Race		0.00	10km
17 May	Hill West 10k	43:15	69.28	10km
10 May	Run Hackney Half Marathon	1:30:23	72.52	13.1mi
3 May	Great Birmingham Run 10k SB	42:35	70.36	10km
15 Mar	Vitality North London Half Marathon	1:31:36	71.56	13.1mi
1 Mar	Coventry Half Marathon	1:30:43	72.25	13.1mi
22 Feb	Action Heart 5 Mile SB	34:24	69.73	5mi
2014		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run PB	1:07:47	72.45	10mi
19 Oct	Great Birmingham Run	1:29:40	72.47	13.1mi
7 Sep	City of Birmingham 10k	41:52	70.96	10km
13 Jul	British 10K London Run SB	41:35	71.45	10km
22 Jun	Shrewsbury Half Marathon PB	1:27:01	74.67	13.1mi
15 Jun	The Birmingham Sanlam GoDadRun		0.00	5km
18 May	Chester half marathon	1:31:14	71.22	13.1mi
23 Mar	Coventry Half Marathon	1:29:19	72.75	13.1mi
23 Feb	Action Heart 5 Mile SB	34:42	68.56	5mi
2013		Result	WAVA	Distance
20 Oct	Great Birmingham Run	1:30:11	71.43	13.1mi
22 Sep	The Great Black Country Road Run SB	42:00	70.15	10km
9 Jun	Two Castles Run	42:12	69.81	10km
5 May	Lichfield Half Marathon SB	1:30:01	71.56	13.1mi
14 Apr	Worcester Half Marathon	1:31:53	70.11	13.1mi
2012		Result	WAVA	Distance
21 Oct	Great Birmingham Run	1:28:34	72.11	13.1mi
2 Sep	Wolverhampton Half Marathon	1:30:47	70.35	13.1mi
19 Aug	Big Fun Run 5K Birmingham	19:22	74.25	5km
7 Jul	Timberhonger 10K	40:50	71.55	10km
24 Jun	The Midsummer 6		0.00	6mi
10 Jun	Two Castles Run	41:08	71.03	10km
3 Jun	Sutton Park 10k		0.00	10km
20 May	Hill West 10k & 4k Fun Run	42:15	69.15	10km
19 May	Halesowen Foundation Run		0.00	5km
13 May	Cobra Classic		0.00	10km
6 May	Lichfield Half Marathon SB	1:27:49	72.72	13.1mi
15 Apr	worcester half marathon	1:31:09	70.06	13.1mi
25 Mar	7 POOLS PB	40:49	71.58	10km
24 Mar	Cannon Hill parkrun PB	19:08	75.16	5km
26 Feb	Action Heart 5 Mile SB	33:17	70.31	5mi
2011		Result	WAVA	Distance
6 Nov	Cinder Path Run	42:29	68.21	10km
23 Oct	Great Birmingham Run	1:32:53	68.17	13.1mi
16 Oct	University of Birmingham 5k	20:18	70.29	5km
4 Sep	Wolverhampton Half Marathon	1:31:39	69.09	13.1mi
20 Aug	Cannon Hill parkrun SB	19:25	73.48	5km
14 Aug	Mark Perry memorial 5k(ish)	21:48	65.45	5km
13 Aug	Stourbridge Stumble 10K	44:37	64.94	10km
2 Jul	Birmingham Black Country Half Marathon	1:32:33	68.42	13.1mi
26 Jun	Sutton Park 10k	42:03	68.91	10km
19 Jun	Wythall & Hollywood 5km	20:15	70.46	5km
18 Jun	Timberhonger 10k SB	41:09	70.42	10km
12 Jun	Aldridge 10K	41:24	69.99	10km
22 May	Hill West 10k	42:13	68.64	10km
15 May	Cobra Classic	42:27	68.26	10km
1 May	Lichfield Half Marathon SB	1:30:06	70.28	13.1mi
25 Apr	Wombourne Easter Monday 10 SB	1:09:18	69.08	10mi
10 Apr	SCENIC 6 PB	41:42	67.06	6mi
27 Feb	Action Heart 5 SB	34:45	66.80	5mi
2010		Result	WAVA	Distance
5 Dec	RNLI Dudley Zoo Reindeer Run		0.00	10km
31 Oct	Birmingham 10K SB	41:35	69.11	10km
24 Oct	Birmingham Half Marathon SB	1:31:34	68.57	13.1mi
5 Sep	Wolverhampton Half Marathon	1:32:24	67.95	13.1mi
28 Aug	Cannon Hill parkrun SB	19:33	72.42	5km
14 Aug	Stourbridge Stumble MT	44:37	64.41	10km
3 Jul	Birmingham Black Country Half Marathon	1:31:45	68.43	13.1mi
20 Jun	Wombourne Half Marathon	1:27:03	69.36	12.6mi
30 May	Cobra Classic	43:50	65.57	10km
23 May	Coventry Half Marathon	1:36:05	65.34	13.1mi
8 May	ACII 10K (Sutton Park)	42:57	66.91	10km
2 May	Macmillian Birmingham Evening Mail 5km	21:23	66.21	5km
18 Apr	BLF Midlands Run	43:37	65.89	10km
28 Mar	Outdoors Show 10k (NEC)	42:28	67.68	10km
7 Mar	Centurion Grand Prix -10 PB	33:14	69.29	5mi
6 Mar	University of Birmingham Gel Study (race 1)	1:13:35	64.51	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	99	101	75	94	31	0	0	0	0	0	0	0	400
2024	0	0	0	0	41	0	0	0	0	0	0	0	41
2023	1	0	0	0	0	0	0	0	2	0	0	0	3
2023	79	103	119	100	98	73	80	118	110	86	56	74	1097
2023	0	0	0	16	3	0	21	0	0	0	0	0	41
2022	1	0	10	0	1	0	9	0	0	1	0	3	25
2022	134	84	125	94	86	100	73	113	62	105	51	42	1069
2022	0	0	0	0	11	0	6	0	0	0	0	0	17
2021	0	0	0	0	0	0	3	9	2	1	0	0	15
2021	115	150	89	141	80	30	92	84	94	94	60	94	1121
2021	17	0	7	0	0	0	0	0	6	0	0	0	30
2020	2	1	0	0	0	0	0	1	0	3	0	0	6
2020	171	164	164	166	206	128	121	10	160	165	160	156	1771
2020	0	0	0	0	0	0	0	156	14	0	0	0	171
2019	0	0	0	0	0	0	0	0	4	5	0	1	10
2019	195	112	123	152	119	126	132	124	112	97	120	134	1545
2019	0	0	0	0	0	4	0	0	0	0	0	0	4
2018	80	156	145	160	145	164	131	100	155	153	160	137	1685
2017	177	144	155	145	148	152	120	147	132	190	126	107	1743
2016	148	150	123	92	132	121	94	163	152	140	149	164	1627
2015	80	116	142	126	74	136	89	129	115	114	155	102	1377
2014	99	80	142	109	106	126	91	158	94	145	134	109	1394
2013	60	73	103	129	96	127	110	120	113	116	101	56	1202
2012	74	74	99	43	60	58	78	49	80	71	94	63	843
2011	0	0	0	19	0	0	0	0	0	0	0	0	19
2010	0	0	0	0	0	0	0	0	6	6	23	0	35

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
4.4mi, 36:18 Run - General 1) 0.62mi - 5:02(8:06/mi) 146/158bpm [1182b/mi] 59cal 2) 0.62mi - 5:13(8:24/mi) 140/157bpm [1176b/mi] 63cal 3) 0.62mi - 5:16(8:28/mi) 125/130bpm [1058b/mi] 62cal 4) 0.62mi - 5:08(8:16/mi) 122/132bpm [1008b/mi] 57cal 5) 0.62mi - 5:06(8:13/mi) 126/138bpm [1035b/mi] 57cal 6) 0.62mi - 5:05(8:11/mi) 127/135bpm [1039b/mi] 58cal 7) 0.62mi - 5:19(8:34/mi) 133/140bpm [1139b/mi] 63cal 8) 0.02mi - 9(7:21/mi) 135/136bpm [992b/mi] 2cal	-	10.6mi, 1:28:08 Run - General 1) 0.62mi - 5:07(8:14/mi) 146/156bpm [1202b/mi] 61cal 2) 0.62mi - 5:01(8:04/mi) 153/159bpm [1234b/mi] 64cal 3) 0.62mi - 5:09(8:17/mi) 158/169bpm [1308b/mi] 68cal 4) 0.62mi - 5:13(8:23/mi) 160/168bpm [1342b/mi] 71cal 5) 0.62mi - 5:14(8:25/mi) 155/161bpm [1305b/mi] 68cal 6) 0.62mi - 5:17(8:31/mi) 157/163bpm [1337b/mi] 72cal 7) 0.62mi - 5:11(8:21/mi) 129/155bpm [1077b/mi] 62cal 8) 0.62mi - 5:00(8:03/mi) 125/129bpm [1007b/mi] 54cal 9) 0.62mi - 4:50(7:47/mi) 120/123bpm [934b/mi] 51cal 10) 0.62mi - 5:14(8:26/mi) 121/124bpm [1020b/mi] 62cal 11) 0.62mi - 5:12(8:21/mi) 119/125bpm [995b/mi] 63cal 12) 0.62mi - 5:05(8:11/mi) 118/120bpm [965b/mi] 59cal 13) 0.62mi - 5:16(8:29/mi) 119/123bpm [1010b/mi] 59cal 14) 0.62mi - 5:16(8:28/mi) 118/120bpm [1000b/mi] 58cal 15) 0.62mi - 5:25(8:44/mi) 119/122bpm [1039b/mi] 64cal 16) 0.62mi - 5:23(8:40/mi) 122/126bpm [1058b/mi] 63cal 17) 0.62mi - 5:03(8:08/mi) 119/125bpm [969b/mi] 61cal 18) 0.02mi - 10(6:43/mi) 123/124bpm [825b/mi] 2cal	14.9mi, 2:05:07 Run - General 1) 0.62mi - 5:05(8:11/mi) 147/158bpm [1202b/mi] 61cal 2) 0.62mi - 4:54(7:54/mi) 153/159bpm [1208b/mi] 63cal 3) 0.62mi - 5:01(8:05/mi) 154/161bpm [1245b/mi] 66cal 4) 0.62mi - 5:16(8:29/mi) 151/159bpm [1280b/mi] 66cal 5) 0.62mi - 5:15(8:27/mi) 155/167bpm [1310b/mi] 68cal 6) 0.62mi - 5:20(8:35/mi) 156/163bpm [1340b/mi] 71cal 7) 0.62mi - 5:10(8:18/mi) 152/159bpm [1263b/mi] 64cal 8) 0.62mi - 4:58(8:00/mi) 148/155bpm [1184b/mi] 60cal 9) 0.62mi - 4:49(7:45/mi) 135/145bpm [1046b/mi] 51cal 10) 0.62mi - 5:17(8:30/mi) 126/130bpm [1071b/mi] 67cal 11) 0.62mi - 5:08(8:16/mi) 123/125bpm [1018b/mi] 63cal 12) 0.62mi - 5:13(8:24/mi) 123/126bpm [1033b/mi] 63cal 13) 0.62mi - 5:07(8:15/mi) 122/124bpm [1006b/mi] 62cal 14) 0.62mi - 5:05(8:11/mi) 121/124bpm [989b/mi] 61cal 15) 0.62mi - 5:05(8:11/mi) 119/122bpm [973b/mi] 60cal 16) 0.62mi - 5:06(8:13/mi) 117/121bpm [961b/mi] 58cal 17) 0.62mi - 5:02(8:06/mi) 117/120bpm [948b/mi] 60cal 18) 0.62mi - 5:22(8:39/mi) 118/120bpm [1021b/mi] 61cal 19) 0.62mi - 5:32(8:54/mi) 111/119bpm [988b/mi] 50cal 20) 0.62mi - 5:24(8:42/mi) 116/118bpm [1009b/mi] 55cal 21) 0.62mi - 5:25(8:44/mi) 117/119bpm [1021b/mi] 60cal 22) 0.62mi - 5:34(8:58/mi) 117/121bpm [1049b/mi] 62cal 23) 0.62mi - 5:33(8:56/mi) 122/129bpm [1090b/mi] 61cal 24) 0.62mi - 5:13(8:24/mi) 120/124bpm [1008b/mi] 66cal 25) 0.02mi - 10(7:25/mi) 122/123bpm [904b/mi] 2cal	-	-	3.8mi, 30:45 Run - General 1) 0.62mi - 5:00(8:03/mi) 149/157bpm [1200b/mi] 60cal 2) 0.62mi - 5:14(8:25/mi) 156/167bpm [1313b/mi] 69cal 3) 0.62mi - 5:17(8:30/mi) 155/168bpm [1317b/mi] 71cal 4) 0.62mi - 5:03(8:08/mi) 139/149bpm [1130b/mi] 63cal 5) 0.62mi - 5:07(8:14/mi) 127/138bpm [1045b/mi] 57cal 6) 0.62mi - 4:53(7:51/mi) 130/138bpm [1021b/mi] 57cal 7) 0.03mi - 12(7:11/mi) 135/137bpm [969b/mi] 3cal
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
-	-	10mi, 1:22:03 Run - General 1) 0.62mi - 5:05(8:10/mi) 144/155bpm [1177b/mi] 59cal 2) 0.62mi - 4:54(7:53/mi) 152/156bpm [1199b/mi] 61cal 3) 0.62mi - 5:02(8:06/mi) 154/160bpm [1248b/mi] 65cal 4) 0.62mi - 5:13(8:24/mi) 138/165bpm [1160b/mi] 62cal 5) 0.62mi - 5:07(8:14/mi) 121/127bpm [996b/mi] 56cal 6) 0.62mi - 5:14(8:26/mi) 124/130bpm [1045b/mi] 57cal 7) 0.62mi - 5:05(8:10/mi) 123/127bpm [1005b/mi] 49cal 8) 0.62mi - 4:53(7:52/mi) 128/131bpm [1007b/mi] 54cal 9) 0.62mi - 4:43(7:36/mi) 122/127bpm [926b/mi] 43cal 10) 0.62mi - 5:10(8:19/mi) 121/126bpm [1007b/mi] 56cal 11) 0.62mi - 5:00(8:02/mi) 120/126bpm [964b/mi] 57cal 12) 0.62mi - 4:59(8:01/mi) 123/133bpm [985b/mi] 59cal 13) 0.62mi - 5:23(8:40/mi) 122/132bpm [1058b/mi] 57cal 14) 0.62mi - 5:17(8:31/mi) 118/121bpm [1004b/mi] 60cal 15) 0.62mi - 5:24(8:41/mi) 121/129bpm [1050b/mi] 63cal 16) 0.62mi - 5:18(8:31/mi) 125/130bpm [1065b/mi] 65cal 17) 0.03mi - 16(7:44/mi) 125/126bpm [967b/mi] 3cal	-	-	3.8mi, 31:37 Run - General 1) 0.62mi - 5:03(8:08/mi) 125/140bpm [1017b/mi] 56cal 2) 0.62mi - 5:25(8:43/mi) 137/142bpm [1194b/mi] 62cal 3) 0.62mi - 5:20(8:36/mi) 129/140bpm [1108b/mi] 64cal 4) 0.62mi - 5:14(8:25/mi) 126/139bpm [1061b/mi] 60cal 5) 0.62mi - 5:12(8:22/mi) 127/137bpm [1063b/mi] 59cal 6) 0.62mi - 5:12(8:21/mi) 130/141bpm [1087b/mi] 61cal 7) 0.03mi - 11(7:15/mi) 136/136bpm [986b/mi] 3cal	-
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
3.8mi, 31:24 Run - General 1) 0.62mi - 5:10(8:19/mi) 139/151bpm [1156b/mi] 59cal 2) 0.62mi - 5:16(8:28/mi) 141/149bpm [1195b/mi] 65cal 3) 0.62mi - 5:16(8:29/mi) 124/129bpm [1051b/mi] 60cal 4) 0.62mi - 5:13(8:23/mi) 121/131bpm [1015b/mi] 57cal 5) 0.62mi - 5:15(8:27/mi) 123/133bpm [1039b/mi] 58cal 6) 0.62mi - 5:06(8:12/mi) 125/135bpm [1025b/mi] 58cal 7) 0.02mi - 8(6:39/mi) 132/132bpm [878b/mi] 2cal	-	-	13.3mi, 1:40:18 Run - General 1) 0.62mi - 4:15(6:50/mi) 140/157bpm [957b/mi] 54cal 2) 0.62mi - 4:34(7:21/mi) 146/154bpm [1073b/mi] 62cal 3) 0.62mi - 4:16(6:53/mi) 135/138bpm [928b/mi] 53cal 4) 0.62mi - 4:42(7:34/mi) 135/142bpm [1021b/mi] 58cal 5) 0.62mi - 4:32(7:18/mi) 129/142bpm [941b/mi] 53cal 6) 0.62mi - 4:45(7:39/mi) 124/130bpm [948b/mi] 53cal 7) 0.62mi - 4:26(7:07/mi) 127/138bpm [905b/mi] 51cal 8) 0.62mi - 4:30(7:15/mi) 121/124bpm [877b/mi] 48cal 9) 0.62mi - 4:47(7:42/mi) 122/125bpm [940b/mi] 51cal 10) 0.62mi - 4:45(7:38/mi) 122/128bpm [931b/mi] 52cal 11) 0.62mi - 4:46(7:40/mi) 123/128bpm [943b/mi] 52cal 12) 0.62mi - 4:52(7:50/mi) 123/130bpm [964b/mi] 56cal 13) 0.62mi - 4:57(7:57/mi) 126/132bpm [1003b/mi] 55cal 14) 0.62mi - 4:36(7:25/mi) 122/129bpm [905b/mi] 51cal 15) 0.62mi - 4:38(7:27/mi) 124/130bpm [925b/mi] 54cal 16) 0.62mi - 4:38(7:28/mi) 125/129bpm [933b/mi] 55cal 17) 0.62mi - 5:31(8:53/mi) 121/128bpm [1074b/mi] 62cal 18) 0.62mi - 4:49(7:45/mi) 125/137bpm [969b/mi] 57cal 19) 0.62mi - 4:43(7:36/mi) 125/138bpm [950b/mi] 59cal 20) 0.62mi - 4:45(7:39/mi) 123/134bpm [941b/mi] 59cal 21) 0.62mi - 4:40(7:30/mi) 139/143bpm [1043b/mi] 58cal 22) 0.23mi - 1:50(8:06/mi) 129/140bpm [1046b/mi] 21cal	8.8mi, 40:00 Bike - General 1) 3.11mi - 12:24(3:59/mi) 104/151bpm [415b/mi] 103cal 59/81rpm 2) 3.11mi - 13:04(4:12/mi) 126/148bpm [530b/mi] 144cal 52/77rpm 3) 2.56mi - 14:32(5:40/mi) 128/148bpm [725b/mi] 156cal 55/74rpm 9mi, 45:27 Bike - General 1) 3.11mi - 15:14(4:54/mi) 105/121bpm [515b/mi] 130cal 57/75rpm 2) 3.11mi - 14:31(4:40/mi) 112/128bpm [523b/mi] 130cal 59/78rpm 3) 2.77mi - 15:43(5:40/mi) 119/135bpm [674b/mi] 149cal 58/74rpm	-	-
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
-	-	7.5mi, 1:03:25 Run - General 1) 0.62mi - 5:08(8:16/mi) 123/137bpm [1017b/mi] 56cal 2) 0.62mi - 4:53(7:51/mi) 122/137bpm [958b/mi] 54cal 3) 0.62mi - 5:02(8:05/mi) 119/123bpm [963b/mi] 56cal 4) 0.62mi - 5:15(8:26/mi) 121/123bpm [1021b/mi] 59cal 5) 0.62mi - 5:11(8:20/mi) 124/128bpm [1033b/mi] 58cal 6) 0.62mi - 5:13(8:23/mi) 126/131bpm [1057b/mi] 59cal 7) 0.62mi - 5:13(8:24/mi) 124/127bpm [1042b/mi] 57cal 8) 0.62mi - 5:03(8:07/mi) 123/128bpm [999b/mi] 54cal 9) 0.62mi - 5:42(9:11/mi) 124/128bpm [1138b/mi] 60cal 10) 0.62mi - 5:23(8:40/mi) 121/124bpm [1049b/mi] 55cal 11) 0.62mi - 5:33(8:56/mi) 123/126bpm [1099b/mi] 59cal 12) 0.62mi - 5:41(9:08/mi) 126/131bpm [1152b/mi] 62cal 13) 0.02mi - 9(9:01/mi) 124/124bpm [1117b/mi] 2cal	12mi, 1:04:53 Bike - General 1) 3.11mi - 13:34(4:22/mi) 82/104bpm [358b/mi] 67cal 54/76rpm 2) 3.11mi - 16:22(5:16/mi) 80/101bpm [421b/mi] 66cal 47/74rpm 3) 3.11mi - 14:29(4:40/mi) 81/95bpm [378b/mi] 55cal 58/77rpm 4) 2.69mi - 20:28(7:37/mi) 73/87bpm [556b/mi] 60cal 41/77rpm 3.1mi, 23:23 Run - General 1) 0.62mi - 4:33(7:19/mi) 136/151bpm [995b/mi] 56cal 2) 0.62mi - 5:05(8:11/mi) 143/150bpm [1170b/mi] 62cal 3) 0.62mi - 4:42(7:34/mi) 142/150bpm [1075b/mi] 60cal 4) 0.62mi - 4:24(7:06/mi) 147/157bpm [1043b/mi] 57cal 5) 0.62mi - 4:38(7:29/mi) 146/153bpm [1093b/mi] 53cal 11.4mi, 52:38 Bike - General 1) 3.11mi - 12:54(4:09/mi) 115/141bpm [478b/mi] 130cal 59/81rpm 2) 3.11mi - 17:13(5:32/mi) 120/147bpm [665b/mi] 160cal 60/75rpm 3) 3.11mi - 12:55(4:09/mi) 122/153bpm [507b/mi] 120cal 57/84rpm 4) 2.09mi - 9:36(4:35/mi) 137/155bpm [629b/mi] 116cal 52/74rpm	-	-	3.1mi, 26:42 Run - General 1) 0.62mi - 5:08(8:16/mi) 145/158bpm [1199b/mi] 59cal 2) 0.62mi - 5:17(8:30/mi) 127/152bpm [1080b/mi] 61cal 3) 0.62mi - 5:22(8:38/mi) 122/132bpm [1054b/mi] 61cal 4) 0.62mi - 5:27(8:45/mi) 121/135bpm [1060b/mi] 56cal 5) 0.62mi - 5:19(8:34/mi) 128/137bpm [1096b/mi] 61cal 6) 0.02mi - 9(7:27/mi) 131/132bpm [976b/mi] 2cal

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