FellSurfer

Last on at 8am, 8th Mar 2024

M45

About
Bests
All Races
Mileage
Training

Races
97
Miles
31237
Miles
814
Miles
14077
Miles
56
WAVA
81.32%
5k
17:08
10k
35:39
10M
1:00:27
Half
1:15:38
20M
2:01:06
Mara
2:39:12
40k
1:09:27
400m
6:03
750m
14:03
1500m
22:11
3.8km
1:03:10

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Recent Training
23rd May	General	10.1mi	1:09:28
21st May	General	5.2mi	35:42
20th May	General	5mi	36:40
19th May	General	10.1mi	1:11:38
17th May	General	7.5mi	52:46

12 Month Benchmarks	Run	Bike
Mile	5:56	1:53
5k	19:40	6:25
5mi	32:11	11:40
10k	40:17	14:42
10mi	1:05:50	23:49
Half	1:26:24	31:26
20mi	2:12:46	49:06
Mara	2:55:42	1:05:30

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
5km	6			17:50 73.71	17:08 77.27									17:08 5:31/mi	77.27
6mi	2		39:23 65.26											39:23 6:34/mi	65.26
10km	25	38:11 69.54	36:47 72.43	36:50 72.63	35:39 75.40	40:45 66.33				36:38 75.37				35:39 5:44/mi	75.40
12km	2	51:29 62.57	48:02 67.28											48:02 6:27/mi	67.28
10mi	2	1:01:14 71.73		1:00:27 72.86										1:00:27 6:03/mi	72.86
13.1mi	19	1:21:26 71.40	1:18:49 73.96	1:21:38 71.66	1:17:57 75.35	1:15:38 77.66	1:18:31 75.19							1:15:38 5:46/mi	77.66
20mi	6				2:04:06 74.43	2:02:14 75.95		2:03:52 75.39		2:06:03 75.16	2:03:37 77.90	2:01:06 80.18		2:01:06 6:03/mi	80.18
26.2mi	17	4:44:35 42.84	2:52:25 70.89	2:54:15 70.39	2:45:56 74.22	2:58:11 69.47	2:44:28 75.71	2:45:47 75.62	2:51:19 73.73	2:49:48 75.00	2:51:07 75.04	2:39:12 81.32	2:56:04 74.15	2:39:12 6:05/mi	81.32

2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon SB	2:56:04	74.15	26.2mi
15 Mar	Gloucester 20		0.00	20mi
2019		Result	WAVA	Distance
8 Sep	Great North Run		0.00	13.1mi
28 Apr	London Marathon PB	2:39:12	81.32	26.2mi
17 Mar	Gloucester 20 PB	2:01:06	80.18	20mi
2018		Result	WAVA	Distance
22 Apr	London Marathon SB	2:51:07	75.04	26.2mi
25 Mar	Gloucester 20 SB	2:03:37	77.90	20mi
2017		Result	WAVA	Distance
25 Jun	Cotswold 226 Iron Distance Triathlon	1:03:10 / 5:14:06 / 3:20:24	0.00	3.8km/180km/42.2km
4 Jun	Cotswold 113 Middle Distance Triathlon	27:39 / 2:21:50 / 1:31:37	0.00	1.9km/90km/21.1km
23 Apr	London Marathon SB	2:49:48	75.00	26.2mi
11 Mar	20/20 Fission SB	2:06:03	75.16	20mi
26 Feb	Bourton 10k SB	36:38	75.37	10km
2016		Result	WAVA	Distance
9 Jul	Upton Triathlon	22:11 / 1:09:27 / 40:42	0.00	1500metres/40km/10km
26 Jun	Cricklade Triathlon - Olympic Distance	/ /	0.00	1500metres/38km/10km
24 Apr	London Marathon SB	2:51:19	73.73	26.2mi
2015		Result	WAVA	Distance
5 Jul	Cricklade Triathlon - Olympic Distance	24:16 / 1:04:22 / 40:17	0.00	1500metres/38km/10km
20 Jun	Titan Middle Distance Triathlon (Brecon Man)	32:43 / 3:06:17 / 1:35:27	0.00	1.2miles/60miles/13.1miles
24 May	TTG Gloucester Triathlon	7:18 / 42:19 / 21:49	0.00	400metres/25km/6km
26 Apr	London Marathon SB	2:45:47	75.62	26.2mi
8 Mar	Gloucester 20 SB	2:03:52	75.39	20mi
2014		Result	WAVA	Distance
5 Oct	Cricklade Half Marathon		0.00	13.1mi
5 Oct	The Devil's Aquathlon	34:01 / 47:54	0.00	2km/10km
14 Sep	Cheltenham Triathlon	/ /	0.00	500metres/15km/2.7km
7 Sep	Cheltenham Half Marathon	1:20:57	73.36	13.1mi
8 Jun	Lowe Alpine Mountain Marathon Day 2	8:25:20	11.75	13.1mi
7 Jun	Lowe Alpine Mountain Marathon Day 1	7:32:12	13.13	13.1mi
25 May	TTG Gloucester Triathlon	6:03 / 43:04 / 21:41	0.00	400metres/25km/6km
13 Apr	London Marathon SB	2:44:28	75.71	26.2mi
9 Mar	Castle Combe Half Marathon SB	1:18:31	75.19	13.1mi
2013		Result	WAVA	Distance
6 Oct	Cricklade Half Marathon	1:20:48	73.07	13.1mi
29 Sep	Brinkworth 10k Bash SB	40:45	66.33	10km
8 Sep	Cheltenham Triathlon	9:07 / 22:13 / 10:22	0.00	500metres/15km/2.7km
27 Jul	Devil's Chimney Chase - An 'Almost' 10K	39:43	68.06	10km
7 Jul	Saunders Lakeland Mountain Marathon (SLMM) Day 2/2	3:12:14	30.71	13.1mi
6 Jul	Saunders Lakeland Mountain Marathon (SLMM) Day 1/2	4:09:41	23.65	13.1mi
16 Jun	Cotswold 113 Middle Distance Triathlon	31:02 / 2:18:47 / 1:35:38	0.00	1.9km/90km/21.1km
5 Jun	Waterland Aquathlon Series Race #2	14:03 / 17:23	0.00	750metres/4.6km
26 May	TTG Gloucester Triathlon	7:21 / 41:46 / 22:07	0.00	400metres/25km/6km
21 Apr	London Marathon SB	2:58:11	69.47	26.2mi
17 Mar	Gloucester 20 SB	2:02:14	75.95	20mi
3 Mar	Bath Half PB	1:15:38	77.66	13.1mi
2012		Result	WAVA	Distance
18 Nov	Runway 10k PB	35:39	75.40	10km
7 Oct	Cricklade Half Marathon SB	1:17:57	75.35	13.1mi
23 Sep	Malmesbury Half marathon	1:19:15	74.12	13.1mi
9 Sep	Cheltenham Triathlon	8:51 / 27:37 / 9:33	0.00	0.5km/15km/2.7km
1 Sep	Malmesbury Carnival 10k	37:06	72.45	10km
26 Aug	Malmesbury Sprint Triathlon	7:38 / 37:42 / 19:05	0.00	0.4km/22km/5km
14 Jul	Devil's Chimney Chase - An 'Almost' 10K	42:40	63.00	10km
8 Jul	Cricklade Olympic Distance Triathlon	25:27 / 1:03:56 / 37:44	0.00	1.5km/38.4km/10km
16 Jun	The Humph's Hilly Half	1:23:11	70.61	13.1mi
12 Jun	The Melksham 5K	17:21	76.31	5km
27 May	TTG Gloucester Triathlon	7:46 / 42:58 / 21:49	0.00	0.4km/25km/6km
22 Apr	London Marathon SB	2:45:56	74.22	26.2mi
7 Apr	Swindon parkrun #103 PB	17:08	77.27	5km
18 Mar	Gloucester 20 SB	2:04:06	74.43	20mi
11 Mar	Bath Half	1:18:08	74.87	13.1mi
22 Jan	Gloucester Marathon	2:58:38	68.66	26.2mi
2011		Result	WAVA	Distance
23 Oct	Stroud Half Marathon	1:24:00	69.64	13.1mi
2 Oct	Cricklade Half Marathon	1:22:39	70.77	13.1mi
24 Sep	Swindon Parkrun #77 SB	17:50	73.71	5km
11 Sep	Chippenham Half Marathon SB	1:21:38	71.66	13.1mi
17 Aug	Cape Cornwall Caper 5k (DAN Series)	24:07	54.50	5km
16 Jul	Devil's Chimney Chase - An 'Almost' 10K	42:06	63.54	10km
11 Jul	Frampton 10k SB	36:50	72.63	10km
2 Jul	Swindon Park run #65	17:55	73.36	5km
19 Jun	Cheltenham Circular Challenge	3:27:59	58.97	26.2mi
7 May	Swindon Parkrun #58	18:04	72.76	5km
17 Apr	London Marathon SB	2:54:15	70.39	26.2mi
20 Mar	Hogweed Hilly Half	1:24:03	69.60	13.1mi
13 Feb	The Wiltshire 10 PB	1:00:27	72.86	10mi
23 Jan	Gloucester Marathon	2:59:15	68.19	26.2mi
2010		Result	WAVA	Distance
3 Oct	Baxters Loch Ness Marathon SB	2:52:25	70.89	26.2mi
12 Jul	Frampton 10K SB	36:47	72.43	10km
11 Jul	Timberhonger 10k	37:05	71.84	10km
3 Jul	Devil's Chimney Chase - An 'Almost' 10K	39:52	66.83	10km
20 Jun	Cheltenham Circular Challenge	3:31:43	57.73	26.2mi
9 Jun	Midweek Summer Series Race 2, Redditch PB	48:02	67.28	12km
6 Jun	Two Castles Run	37:08	71.75	10km
9 May	Tewkesbury Half-Marathon SB	1:18:49	73.96	13.1mi
21 Mar	Peopleton Scenic 6 PB	39:23	65.26	6mi
24 Jan	Gloucester Marathon	2:56:57	68.90	26.2mi
2009		Result	WAVA	Distance
29 Nov	Cotswold 10k	38:28	69.03	10km
7 Nov	Wedgnock Winter Hills & Spills Race 1	43:57	60.42	10km
18 Oct	Honi-Ten SB	1:01:14	71.73	10mi
11 Oct	Birmingham Half Marathon SB	1:21:26	71.40	13.1mi
13 Sep	Stratford's Big 10k M/T SB	38:11	69.54	10km
30 Aug	Winchcombe Hill Climb	41:40	63.73	10km
13 Aug	Wedgnock Summer Series Race 4	40:16	65.95	10km
1 Aug	Kingsbury Classic 12K SB	51:29	62.57	12km
18 Jul	Devil's Chimney Chase - An 'Almost' 10K	43:57	60.42	10km
16 Jul	Threshold Summer Series Race 2	41:16	64.35	10km
28 Jun	Timberhonger 10k	41:10	64.50	10km
18 Jun	Wedgnock Summer Series Race 2	41:14	64.40	10km
14 Jun	Cheltenham Circular Challenge SB	4:44:35	42.84	26.2mi
21 May	Wedgnock Summer Series Race 1	42:35	62.36	10km
10 May	Tewkesbury Half Marathon	1:30:14	64.44	13.1mi
19 Apr	Midlands Lung Run	41:12	64.45	10km
5 Apr	Peopleton Scenic 6	43:03	59.50	6mi
21 Mar	Wedgnock Winter Mud & Mayhem Race 4	48:21	54.92	10km
31 Jan	Wedgnock Winter Mud & Mayhem Race 3	1:00:23	43.87	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	146	107	208	146	86	0	0	0	0	0	0	0	694
2023	0	0	0	0	0	0	0	0	0	10	0	0	10
2023	0	5.8	13.4	13.4	17	26.2	20.6	2.3	0	0.4	0	0	99.1
2023	153	162	203	153	137	160	108	93	114	62	80	79	1504
2023	0	0	0	50	386	657	461	0	0	26	0	0	1580
2022	0	0	0	0	0	0	0	7	0	2	0	0	8
2022	0	0	0	0	0	0	0.4	1.8	0	0	0	0	2.2
2022	188	174	178	128	98	83	114	89	60	57	120	100	1389
2022	0	0	0	29	26	0	0	0	20	0	39	0	114
2021	0	0	0	9.1	19.2	12.8	0.4	0	0	0	0	0	41.5
2021	178	161	187	159	211	127	161	183	182	102	102	126	1878
2021	0	38	203	282	323	363	0	0	0	27	0	0	1237
2020	0	0	0	0	0	0	0	0	0	4	0	0	4
2020	0	8.2	4.6	0	0	8.6	12	11.2	10.5	0.3	0	0	55.4
2020	187	221	208	181	178	187	161	101	174	108	125	136	1967
2020	0	0	0	0	25	37	145	0	0	0	0	0	207
2019	2.6	11.4	11.2	15.5	25.1	10.8	0	1.6	0	0.8	0	0	79
2019	212	209	264	214	157	118	154	150	84	120	155	185	2022
2019	0	56	0	0	594	315	0	0	0	0	0	0	965
2018	7.8	11.5	14.2	12.4	18.9	2.6	0	0.9	0	0	0	0	68.2
2018	237	236	244	177	140	97	130	112	149	146	160	237	2065
2018	224	0	108	0	153	61	93	0	0	33	0	0	672
2017	0	0	0	3.6	31.6	23.1	0	2.5	2.9	0	0	0	63.7
2017	162	215	289	199	116	97	106	124	133	96	166	223	1925
2017	323	355	343	277	48	391	37	79	69	50	84	93	2149
2016	0	0	0	0	13.1	9.1	3.8	5	3.2	0	0	0	34.1
2016	235	152	271	182	123	115	44	80	121	137	171	198	1828
2016	0	0	0	0	333	463	226	0	9	0	0	0	1030
2015	0	0	0	0	11.2	7.5	1.5	0	0	0	0	0	20.1
2015	265	239	347	218	132	161	69	41	49	99	90	144	1853
2015	250	234	247	83	419	167	31	55	50	0	0	0	1537
2014	8.8	8.6	11.7	10.2	8	3.5	3.2	6.1	0	0	0	0	60
2014	299	314	323	136	150	159	157	152	124	177	221	216	2427
2014	0	0	0	85	178	46	123	200	127	73	31	133	997
2013	13.4	11.8	9.5	15.4	21.9	12.4	14.4	11.1	10.1	12.4	11.5	9.6	153.5
2013	301	327	234	73	118	139	166	159	209	148	202	244	2318
2013	0	0	229	371	406	292	22	158	11	0	0	0	1489
2012	9.5	8.6	10.8	6.4	12.7	10.5	9.8	9.2	11.5	13.4	10.6	7.8	120.8
2012	279	301	310	196	164	183	144	141	203	181	171	235	2507
2012	64	61	22	29	311	277	104	159	56	112	0	0	1193
2011	0	0	0	0	0	0	0	0	0	0	8.7	7.9	16.6
2011	242	252	338	163	210	148	154	173	178	140	174	254	2424
2011	0	0	0	0	20	181	105	68	0	92	67	21	554
2010	156	179	207	237	195	190	215	248	224	129	163	108	2250
2010	0	0	0	26	0	0	0	0	0	0	0	0	26
2009	0	0	0	9	23	0	0	0	2	0	0	0	34
2009	78	89	136	157	176	192	168	229	272	204	228	260	2187
2009	0	0	0	0	47	109	92	54	0	0	0	0	302
1999	0	0	0	0	0	0	0	25	0	0	0	0	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	Thu 2nd May May 2
6.3mi, 46:07 Run - General 1) 1km - 4:31(4:31/km) 127/135bpm [573b/km] 53cal 13.29/14.18kmph 2) 1km - 4:45(4:45/km) 130/137bpm [617b/km] 56cal 12.64/13.64kmph 3) 1km - 4:22(4:22/km) 133/137bpm [582b/km] 52cal 13.72/16.56kmph 4) 1km - 4:41(4:41/km) 133/139bpm [623b/km] 53cal 12.8/13.98kmph 5) 1km - 4:21(4:21/km) 135/142bpm [587b/km] 49cal 13.8/15.02kmph 6) 1km - 5:00(5:00/km) 140/147bpm [700b/km] 63cal 12/15.22kmph 7) 1km - 4:33(4:33/km) 143/150bpm [651b/km] 59cal 13.19/15.99kmph 8) 1km - 4:34(4:34/km) 147/160bpm [671b/km] 62cal 13.14/14.78kmph 9) 1km - 4:39(4:39/km) 145/153bpm [674b/km] 60cal 12.91/13.57kmph 10) 1km - 4:26(4:26/km) 150/171bpm [665b/km] 60cal 13.53/15.18kmph 11) 0.06km - 15(4:26/km) 151/154bpm [669b/km] 3cal 13.53/14.98kmph Add a comment	-	-	6.2mi, 43:25 Run - General 1) 10.02km - 43:25(4:20/km) 863cal 13.85/15.58kmph Add a comment	5.2mi, 36:27 Run - General 1) 8.41km - 36:27(4:20/km) 730cal 13.84/15.96kmph Add a comment	5.2mi, 36:17 Run - General 1) 1km - 4:25(4:25/km) 134/145bpm [593b/km] 58cal 13.57/16.02kmph 2) 1km - 4:07(4:07/km) 141/149bpm [579b/km] 59cal 14.6/18.1kmph 3) 1km - 4:16(4:16/km) 143/148bpm [610b/km] 61cal 14.08/15.02kmph 4) 1km - 4:28(4:28/km) 147/156bpm [657b/km] 66cal 13.42/15.96kmph 5) 1km - 4:32(4:32/km) 151/156bpm [685b/km] 70cal 13.24/15.05kmph 6) 1km - 4:25(4:25/km) 151/161bpm [666b/km] 66cal 13.61/15.69kmph 7) 1km - 4:11(4:11/km) 148/153bpm [619b/km] 57cal 14.35/15.62kmph 8) 1km - 4:16(4:16/km) 163/176bpm [697b/km] 73cal 14.04/15.52kmph 9) 0.39km - 1:37(4:09/km) 170/174bpm [706b/km] 30cal 14.44/15.38kmph 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
-	10.1mi, 1:08:50 Run - General 1) 1km - 4:20(4:20/km) 123/136bpm [533b/km] 48cal 13.83/14.61kmph 2) 1km - 4:21(4:21/km) 131/138bpm [569b/km] 53cal 13.82/15.75kmph 3) 1km - 4:05(4:05/km) 133/138bpm [543b/km] 49cal 14.71/16.79kmph 4) 1km - 4:16(4:16/km) 134/138bpm [571b/km] 50cal 14.07/15.55kmph 5) 1km - 4:07(4:07/km) 133/137bpm [548b/km] 46cal 14.57/15.55kmph 6) 1km - 4:13(4:13/km) 129/135bpm [544b/km] 41cal 14.22/15.85kmph 7) 1km - 4:17(4:17/km) 130/135bpm [558b/km] 42cal 13.98/15.05kmph 8) 1km - 4:14(4:14/km) 133/137bpm [562b/km] 43cal 14.19/16.09kmph 9) 1km - 4:16(4:16/km) 131/137bpm [560b/km] 40cal 14.04/15.85kmph 10) 1km - 4:07(4:07/km) 132/139bpm [544b/km] 39cal 14.56/16.33kmph 11) 1km - 4:10(4:10/km) 131/135bpm [545b/km] 36cal 14.42/14.81kmph 12) 1km - 4:42(4:42/km) 136/152bpm [640b/km] 48cal 12.75/14.95kmph 13) 1km - 4:05(4:05/km) 167/173bpm [683b/km] 73cal 14.68/19.41kmph 14) 1km - 4:22(4:22/km) 170/174bpm [743b/km] 82cal 13.73/15.65kmph 15) 1km - 4:06(4:06/km) 172/175bpm [705b/km] 77cal 14.65/16.02kmph 16) 1km - 4:08(4:08/km) 174/180bpm [719b/km] 78cal 14.51/16.12kmph 17) 0.26km - 1:00(3:52/km) 176/179bpm [681b/km] 19cal 15.5/16.06kmph Add a comment	-	-	-	6.2mi, 43:36 Run - General 1) 1km - 4:19(4:19/km) 133/145bpm [574b/km] 55cal 13.89/15.15kmph 2) 1km - 4:04(4:04/km) 142/153bpm [578b/km] 59cal 14.75/16.36kmph 3) 1km - 4:09(4:09/km) 145/151bpm [602b/km] 61cal 14.46/15.08kmph 4) 1km - 4:28(4:28/km) 145/152bpm [648b/km] 63cal 13.42/15.58kmph 5) 1km - 4:38(4:38/km) 145/150bpm [673b/km] 63cal 12.93/13.6kmph 6) 1km - 4:29(4:29/km) 155/176bpm [696b/km] 70cal 13.37/15.42kmph 7) 1km - 4:21(4:21/km) 168/177bpm [730b/km] 80cal 13.81/15.99kmph 8) 1km - 4:31(4:31/km) 156/168bpm [704b/km] 68cal 13.29/15.22kmph 9) 1km - 4:18(4:18/km) 152/157bpm [652b/km] 59cal 13.98/15.12kmph 10) 1km - 4:15(4:15/km) 152/162bpm [645b/km] 57cal 14.14/15.12kmph 11) 0.01km - 4(5:05/km) 160/160bpm [813b/km] 1cal 11.82/12.93kmph 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
-	10mi, 1:10:00 Run - General 1) 1km - 4:21(4:21/km) 124/142bpm [539b/km] 48cal 13.81/14.28kmph 2) 1km - 4:22(4:22/km) 134/145bpm [584b/km] 55cal 13.76/15.38kmph 3) 1km - 4:03(4:03/km) 142/147bpm [575b/km] 57cal 14.81/17.27kmph 4) 1km - 4:19(4:19/km) 148/155bpm [638b/km] 65cal 13.92/14.98kmph 5) 1km - 4:09(4:09/km) 151/158bpm [627b/km] 63cal 14.45/15.82kmph 6) 1km - 4:07(4:07/km) 158/170bpm [651b/km] 69cal 14.57/16.49kmph 7) 1km - 4:17(4:17/km) 160/173bpm [685b/km] 72cal 14.03/15.12kmph 8) 1km - 4:33(4:33/km) 158/168bpm [719b/km] 73cal 13.18/14.51kmph 9) 1km - 4:13(4:13/km) 154/162bpm [651b/km] 62cal 14.21/15.82kmph 10) 1km - 4:18(4:18/km) 157/165bpm [676b/km] 67cal 13.94/15.62kmph 11) 1km - 4:28(4:28/km) 157/163bpm [702b/km] 66cal 13.41/14.85kmph 12) 1km - 4:56(4:56/km) 161/170bpm [794b/km] 79cal 12.17/14.98kmph 13) 1km - 4:19(4:19/km) 157/163bpm [677b/km] 61cal 13.91/17.43kmph 14) 1km - 4:28(4:28/km) 155/162bpm [692b/km] 59cal 13.44/14.78kmph 15) 1km - 4:25(4:25/km) 158/167bpm [697b/km] 63cal 13.6/15.96kmph 16) 1km - 4:15(4:15/km) 157/164bpm [668b/km] 58cal 14.09/15.62kmph 17) 0.12km - 27(3:57/km) 164/166bpm [648b/km] 7cal 15.18/15.89kmph Add a comment	-	-	5.1mi, 34:23 Run - General 1) 1km - 4:13(4:13/km) 128/140bpm [540b/km] 50cal 14.22/15.25kmph 2) 1km - 4:26(4:26/km) 145/162bpm [643b/km] 67cal 13.54/14.91kmph 3) 1km - 4:01(4:01/km) 169/175bpm [678b/km] 75cal 14.95/17kmph 4) 1km - 4:17(4:17/km) 171/174bpm [732b/km] 81cal 14.03/17.1kmph 5) 1km - 3:58(3:58/km) 181/198bpm [718b/km] 79cal 15.12/16.23kmph 6) 1km - 4:22(4:22/km) 180/186bpm [786b/km] 86cal 13.74/16.26kmph 7) 1km - 4:10(4:10/km) 182/187bpm [760b/km] 84cal 14.37/16.63kmph 8) 1km - 4:14(4:14/km) 175/180bpm [742b/km] 79cal 14.16/16.39kmph 9) 0.18km - 42(3:56/km) 177/179bpm [697b/km] 13cal 15.24/16.49kmph Add a comment	5.2mi, 35:44 Run - General 1) 1km - 4:17(4:17/km) 131/148bpm [561b/km] 53cal 14.01/16.73kmph 2) 1km - 4:04(4:04/km) 136/141bpm [554b/km] 53cal 14.74/15.79kmph 3) 1km - 4:12(4:12/km) 138/145bpm [579b/km] 55cal 14.3/18.31kmph 4) 1km - 4:34(4:34/km) 147/153bpm [670b/km] 66cal 13.16/14.68kmph 5) 1km - 4:39(4:39/km) 149/158bpm [692b/km] 68cal 12.91/14.31kmph 6) 1km - 4:20(4:20/km) 155/166bpm [672b/km] 68cal 13.85/15.55kmph 7) 1km - 4:14(4:14/km) 147/160bpm [623b/km] 56cal 14.17/15.45kmph 8) 1km - 4:10(4:10/km) 156/169bpm [650b/km] 64cal 14.39/15.65kmph 9) 0.31km - 1:15(4:01/km) 163/168bpm [656b/km] 21cal 14.92/16.16kmph Add a comment	6.2mi, 43:06 Run - General 1) 1km - 4:13(4:13/km) 125/143bpm [526b/km] 47cal 14.25/16.33kmph 2) 1km - 4:06(4:06/km) 131/145bpm [537b/km] 49cal 14.64/15.52kmph 3) 1km - 4:15(4:15/km) 140/146bpm [596b/km] 58cal 14.09/14.91kmph 4) 1km - 4:34(4:34/km) 144/157bpm [656b/km] 65cal 13.16/14.78kmph 5) 1km - 4:34(4:34/km) 147/152bpm [672b/km] 65cal 13.13/14.28kmph 6) 1km - 4:23(4:23/km) 148/175bpm [649b/km] 63cal 13.67/16.36kmph 7) 1km - 4:17(4:17/km) 161/179bpm [689b/km] 72cal 14.03/15.72kmph 8) 1km - 4:18(4:18/km) 149/155bpm [642b/km] 58cal 13.93/15.89kmph 9) 1km - 4:10(4:10/km) 153/162bpm [636b/km] 61cal 14.43/16.23kmph 10) 1km - 4:14(4:14/km) 150/153bpm [636b/km] 56cal 14.16/15.99kmph 11) 0.01km - 2(3:04/km) 150/150bpm [461b/km] 19.54/14.64kmph Add a comment
Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23
7.5mi, 52:46 Run - General 1) 1km - 4:32(4:32/km) 136/146bpm [616b/km] 61cal 13.24/14.21kmph 2) 1km - 4:27(4:27/km) 125/146bpm [556b/km] 46cal 13.49/14.58kmph 3) 1km - 4:10(4:10/km) 119/128bpm [496b/km] 36cal 14.39/15.45kmph 4) 1km - 4:33(4:33/km) 122/127bpm [554b/km] 41cal 13.2/14.71kmph 5) 1km - 4:07(4:07/km) 117/121bpm [483b/km] 30cal 14.55/15.38kmph 6) 1km - 4:43(4:43/km) 132/144bpm [622b/km] 51cal 12.73/15.48kmph 7) 1km - 4:19(4:19/km) 135/143bpm [583b/km] 49cal 13.89/16.89kmph 8) 1km - 4:15(4:15/km) 129/132bpm [548b/km] 39cal 14.12/16.02kmph 9) 1km - 4:15(4:15/km) 127/132bpm [539b/km] 36cal 14.13/15.72kmph 10) 1km - 4:26(4:26/km) 128/137bpm [567b/km] 38cal 13.54/14.91kmph 11) 1km - 4:27(4:27/km) 130/137bpm [579b/km] 40cal 13.48/16.26kmph 12) 1km - 4:12(4:12/km) 129/136bpm [541b/km] 36cal 14.3/16.36kmph 13) 0.09km - 20(3:58/km) 131/132bpm [519b/km] 3cal 15.15/15.45kmph Add a comment	-	10.1mi, 1:11:38 Run - General 1) 1km - 4:31(4:31/km) 130/154bpm [587b/km] 55cal 13.29/14.61kmph 2) 1km - 4:32(4:32/km) 141/152bpm [638b/km] 64cal 13.25/14.34kmph 3) 1km - 4:13(4:13/km) 144/148bpm [607b/km] 61cal 14.23/14.71kmph 4) 1km - 4:27(4:27/km) 144/153bpm [642b/km] 61cal 13.47/14.71kmph 5) 1km - 4:25(4:25/km) 145/150bpm [640b/km] 61cal 13.58/14.54kmph 6) 1km - 4:22(4:22/km) 152/172bpm [664b/km] 65cal 13.73/15.08kmph 7) 1km - 4:27(4:27/km) 170/175bpm [757b/km] 83cal 13.47/14.75kmph 8) 1km - 4:19(4:19/km) 169/182bpm [730b/km] 79cal 13.89/15.65kmph 9) 1km - 4:23(4:23/km) 175/180bpm [766b/km] 84cal 13.71/15.35kmph 10) 1km - 4:16(4:16/km) 175/178bpm [746b/km] 81cal 14.07/15.25kmph 11) 1km - 4:21(4:21/km) 174/178bpm [756b/km] 81cal 13.81/14.78kmph 12) 1km - 4:58(4:58/km) 162/180bpm [804b/km] 73cal 12.1/14.01kmph 13) 1km - 4:04(4:04/km) 145/161bpm [589b/km] 30cal 14.78/18.34kmph 14) 1km - 4:31(4:31/km) 145/150bpm [656b/km] 34cal 13.27/15.08kmph 15) 1km - 4:21(4:21/km) 150/178bpm [652b/km] 41cal 13.81/15.99kmph 16) 1km - 4:11(4:11/km) 155/160bpm [648b/km] 51cal 14.36/16.02kmph 17) 0.32km - 1:18(4:03/km) 155/157bpm [627b/km] 15cal 14.82/15.85kmph Add a comment	5mi, 36:40 Run - General 1) 1km - 4:18(4:18/km) 128/164bpm [551b/km] 50cal 13.94/14.91kmph 2) 1km - 4:16(4:16/km) 136/143bpm [580b/km] 55cal 14.07/14.71kmph 3) 1km - 4:36(4:36/km) 130/141bpm [598b/km] 51cal 13.04/14.14kmph 4) 1km - 4:49(4:49/km) 130/136bpm [626b/km] 50cal 12.47/14.38kmph 5) 1km - 4:50(4:50/km) 136/143bpm [657b/km] 56cal 12.42/14.38kmph 6) 1km - 4:58(4:58/km) 133/147bpm [661b/km] 51cal 12.07/15.79kmph 7) 1km - 4:21(4:21/km) 138/153bpm [601b/km] 50cal 13.77/16.33kmph 8) 1km - 4:04(4:04/km) 137/145bpm [557b/km] 44cal 14.75/17.74kmph 9) 0.12km - 28(4:00/km) 140/142bpm [560b/km] 5cal 15/15.02kmph Add a comment	5.2mi, 35:42 Run - General 1) 1km - 4:24(4:24/km) 133/147bpm [585b/km] 56cal 13.63/16.56kmph 2) 1km - 4:08(4:08/km) 142/145bpm [587b/km] 59cal 14.51/15.85kmph 3) 1km - 4:13(4:13/km) 144/151bpm [607b/km] 60cal 14.22/14.88kmph 4) 1km - 4:23(4:23/km) 145/150bpm [636b/km] 61cal 13.68/15.08kmph 5) 1km - 4:29(4:29/km) 150/159bpm [673b/km] 66cal 13.37/15.05kmph 6) 1km - 4:17(4:17/km) 151/156bpm [646b/km] 62cal 14.04/16.33kmph 7) 1km - 4:08(4:08/km) 149/155bpm [615b/km] 57cal 14.53/16.39kmph 8) 1km - 4:07(4:07/km) 152/158bpm [627b/km] 59cal 14.55/15.96kmph 9) 0.37km - 1:33(4:12/km) 152/155bpm [639b/km] 21cal 14.27/15.82kmph Add a comment	-	10.1mi, 1:09:28 Run - General 1) 1km - 4:21(4:21/km) 125/138bpm [543b/km] 49cal 13.81/14.48kmph 2) 1km - 4:24(4:24/km) 131/136bpm [576b/km] 53cal 13.64/15.55kmph 3) 1km - 4:06(4:06/km) 134/149bpm [548b/km] 49cal 14.66/15.72kmph 4) 1km - 4:15(4:15/km) 141/148bpm [600b/km] 58cal 14.1/15.08kmph 5) 1km - 4:13(4:13/km) 141/147bpm [593b/km] 55cal 14.26/16.73kmph 6) 1km - 4:11(4:11/km) 139/145bpm [582b/km] 51cal 14.33/15.79kmph 7) 1km - 4:16(4:16/km) 141/145bpm [603b/km] 52cal 14.04/14.68kmph 8) 1km - 4:20(4:20/km) 141/147bpm [610b/km] 52cal 13.87/15.65kmph 9) 1km - 4:15(4:15/km) 142/146bpm [604b/km] 50cal 14.12/16.09kmph 10) 1km - 4:10(4:10/km) 146/151bpm [609b/km] 53cal 14.39/15.05kmph 11) 1km - 4:11(4:11/km) 146/152bpm [610b/km] 52cal 14.36/14.91kmph 12) 1km - 4:43(4:43/km) 141/149bpm [664b/km] 48cal 12.74/15.18kmph 13) 1km - 4:07(4:07/km) 141/149bpm [579b/km] 42cal 14.6/17.77kmph 14) 1km - 4:21(4:21/km) 139/146bpm [604b/km] 40cal 13.81/15.42kmph 15) 1km - 4:16(4:16/km) 143/149bpm [609b/km] 44cal 14.09/15.89kmph 16) 1km - 4:07(4:07/km) 143/150bpm [589b/km] 43cal 14.56/15.79kmph 17) 0.31km - 1:14(3:57/km) 138/140bpm [546b/km] 10cal 15.17/16.79kmph Add a comment

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