MikeC

Last on at 10am, 8th Jun 2024

M70

Wahoo (68)

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Recent Training
9th Jun	General	5.1mi	49:17
8th Jun	General	3.1mi	42:14
5th Jun	General	3.1mi	38:57
4th Jun	General	5.1mi	47:38
2nd Jun	Intervals	7.5mi	1:07:03

Planned Races
Lightning Bolt 10K - Race 3	21st Jul
Magor 10K	27th Jul
Compton Bassett 5m	8th Sep

12 Month Benchmarks	Run
Mile	7:44
5k	24:37
5mi	41:32
10k	51:36
10mi	1:27:23
Half	1:55:03
20mi	2:58:20

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2019	2021	2022	2023	2024	PB	WB
5km	38	21:12 79.69	21:41 80.42	22:27 77.67	24:39 72.58	26:02 68.73	21:12 6:49/mi	80.42
5.1km	1			23:04 76.86			23:04 7:18/mi	76.86
4mi	2	27:35 79.69					27:35 6:54/mi	79.69
5mi	10	34:46 79.66	34:44 82.14	38:19 75.31	40:27 72.21		34:44 6:57/mi	82.14
10km	22	43:53 79.04	43:25 82.33	44:22 80.56	51:40 70.47	54:06 67.56	43:25 6:59/mi	82.33
10mi	7	1:12:07 80.60		1:12:59 81.30			1:12:07 7:13/mi	81.30
13.1mi	6			1:36:39 81.43		1:57:04 68.81	1:36:39 7:23/mi	81.43
20mi	2					2:59:00 70.76	2:59:00 8:57/mi	70.76

Date	Planned Races			Distance
8 Sep	Compton Bassett 5m Confirmed			5mi
27 Jul	Magor 10K Confirmed			10km
21 Jul	Lightning Bolt 10K - Race 3 Confirmed			10km
2024		Result	WAVA	Distance
14 Apr	Lightning Bolt 10K - Race 1 SB	54:06	67.56	10km
23 Mar	Fission 20 PB	2:59:00	70.76	20mi
3 Mar	Admiral City of Newport Half Marathon	1:57:18	68.67	13.1mi
18 Feb	Cardiff 20 mile	3:05:55	68.13	20mi
3 Feb	Riverfront parkrun SB	26:02	68.73	5km
21 Jan	Farnborough Half Marathon SB	1:57:04	68.81	13.1mi
2023		Result	WAVA	Distance
25 Nov	Riverfront parkrun SB	24:39	72.58	5km
19 Nov	Total Guide Chilly 10k	52:28	69.66	10km
11 Nov	Riverfront parkrun	24:49	72.10	5km
5 Nov	Guy Fawkes 5 SB	40:27	72.21	5mi
29 Oct	Lightning Bolt 10K - Race 5	52:13	70.00	10km
21 Oct	The Old Showfield parkrun	25:15	70.86	5km
15 Oct	Hove Prom 10k	51:52	70.47	10km
7 Oct	Riverfront parkrun	24:49	72.10	5km
1 Oct	West Pinchbeck 10k	52:48	69.22	10km
23 Sep	Riverfront parkrun	25:13	70.95	5km
17 Sep	GLASTONBURY LEVELS 10K	53:39	68.13	10km
10 Sep	Lightning Bolt 10K - Race 4	53:49	67.92	10km
2 Sep	The Old Showfield parkrun	25:54	69.08	5km
26 Aug	Chipping Sodbury parkrun	26:54	66.51	5km
20 Aug	Compton Bassett 5m	43:31	67.13	5mi
13 Aug	Lightning Bolt 10K - Race 3	55:55	64.60	10km
5 Aug	Bassingham Bash 5		0.00	5mi
1 Jul	the Old Showfield 5km	27:39	63.86	5km
26 Mar	Lightning Bolt 10K - Race 1 SB	51:40	69.92	10km
18 Mar	The Old Showfield parkrun	25:27	69.38	5km
4 Mar	The Old Showfield parkrun	26:13	67.35	5km
2022		Result	WAVA	Distance
29 Oct	The Old Showfield parkrun	23:39	74.66	5km
22 Oct	Chipping Sodbury parkrun	24:44	71.39	5km
16 Oct	Cabbage Patch 10	1:21:07	73.95	10mi
9 Oct	Langley Burrell Lightning Bolt 10k - October	47:46	75.63	10km
2 Oct	Hanney 5 SB	38:19	75.31	5mi
25 Sep	Great Bristol 10k	48:04	75.16	10km
18 Sep	Oldbury 10 Mile	1:20:29	74.54	10mi
10 Sep	bassingham bash	38:59	74.02	5mi
3 Sep	Chipping Sodbury parkrun	24:42	71.48	5km
27 Aug	Chipping Sodbury parkrun	24:20	72.56	5km
21 Aug	Compton Bassett 5m	39:53	72.35	5mi
13 Aug	The Old Showfield parkrun	24:04	72.46	5km
6 Aug	Chipping Sodbury parkrun	24:20	71.66	5km
30 Jul	Magor 10K	49:12	72.65	10km
24 Jul	The Age Grader	40:06	71.15	5mi
16 Jul	The Old Showfield parkrun	24:45	70.46	5km
9 Jul	Chipping Sodbury parkrun	25:03	69.61	5km
15 May	Chester Half Marathon	1:42:30	76.79	13.1mi
23 Apr	British Masters Road Relays PB	23:04	76.86	5.08km
10 Apr	White Horse Half Marathon PB	1:36:39	81.43	13.1mi
3 Apr	Salisbury 10 Mile Road Race SB	1:12:59	81.30	10mi
26 Mar	Severn Bridge parkrun SB	22:27	77.67	5km
19 Mar	The Old Showfield parkrun	22:39	76.99	5km
13 Mar	Chippenham 10m	1:15:23	78.71	10mi
6 Mar	Trafford 10K SB	44:22	80.56	10km
27 Feb	Bourton 10k	45:09	79.17	10km
6 Feb	Great Bentley Half Marathon	1:41:52	77.26	13.1mi
30 Jan	Staverton 10	1:16:43	77.35	10mi
23 Jan	Farnborough Half Marathon	1:41:58	77.19	13.1mi
2021		Result	WAVA	Distance
12 Dec	Telford 10K	43:53	81.45	10km
21 Nov	BMAF 10k	44:14	80.81	10km
7 Nov	Guy Fawkes 5m PB	34:44	82.14	5mi
24 Oct	Newport 10K PB	43:25	82.33	10km
9 Oct	The Old Showground Park Run	21:50	79.87	5km
3 Oct	Berkeley 10k	44:08	80.99	10km
29 Sep	South West PB series SB	21:41	80.42	5km
19 Sep	GLASTONBURY LEVELS 10K	43:46	81.67	10km
5 Sep	Thame 10k	44:53	79.64	10km
29 Aug	Headington 5	36:01	79.21	5mi
15 Aug	Jon Ward Hereford 5k	21:45	79.26	5km
10 Aug	westbury 5k	22:00	78.36	5km
25 Jul	The Age Grader	36:00	78.44	5mi
13 Jul	westbury 5k	22:03	78.18	5km
22 Jun	Run Exe 5k series	22:39	76.11	5km
2 Jun	Hereford couriers 5k Series Race 3	21:51	78.90	5km
5 May	Hereford Couriers 5k Series race 2	22:06	78.00	5km
29 Apr	Exeter Turn & Burn	22:25	76.90	5km
7 Apr	Hereford Couriers 5k series race 1	22:43	75.89	5km
2019		Result	WAVA	Distance
1 Sep	Oldbury 10 Miler PB	1:12:07	80.60	10mi
20 Aug	westbury 5k	21:32	79.22	5km
13 Aug	Rose Inn Series Race 4	27:54	78.79	4mi
27 Jul	Magor 10K	44:26	78.06	10km
16 Jul	westbury 5k	21:20	79.19	5km
3 Jul	aberavon 5k	21:38	78.10	5km
21 Jun	Notts 10	1:12:45	79.10	10mi
18 Jun	AVR Westbury 5K– Race 2	21:47	77.56	5km
5 Jun	aberavon 5k	21:45	77.68	5km
25 May	Bryn Bach parkrun PB	21:12	79.69	5km
21 May	AVR Westbury 5k – Race 1	21:34	78.34	5km
14 May	Rose Inn Series Race 1 PB	27:35	79.69	4mi
24 Feb	Bourton 10k SB	43:53	79.04	10km
20 Jan	Linda Franks Race SB	34:46	79.66	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	192	169	203	145	130	27	0	0	0	0	0	0	865
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	119	118	131	0	22	52	67	119	119	146	153	158	1205
2022	154	136	162	149	108	125	143	152	149	149	91	53	1570
2021	108	110	144	144	137	135	151	160	158	160	150	103	1660
2020	87	95	129	131	146	138	152	87	74	86	93	126	1346
2019	27	127	154	140	150	172	154	171	154	107	109	83	1549

Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
0.2mi, 30:01 Bike - General 1) 0.28km - 30:01(1:47:09/km) 65/79bpm [6965b/km] 117cal 0.56/2.52kmph Add a comment	5.3mi, 55:02 Run - Intervals 1) 1km - 6:11(6:11/km) 124/134bpm [767b/km] 64cal 9.7/10.68kmph 2) 0.18km - 1:18(7:09/km) 133/135bpm [950b/km] 15cal 8.4/10.48kmph 3) 1km - 5:24(5:24/km) 143/149bpm [773b/km] 71cal 11.1/11.82kmph 4) 0.23km - 3:00(13:03/km) 115/148bpm [1500b/km] 21cal 4.6/10.78kmph 5) 1km - 5:09(5:09/km) 138/148bpm [710b/km] 61cal 11.66/12.26kmph 6) 0.21km - 3:00(14:30/km) 114/148bpm [1653b/km] 19cal 4.14/10.95kmph 7) 1km - 5:07(5:07/km) 140/150bpm [717b/km] 61cal 11.71/12.87kmph 8) 0.21km - 3:00(14:11/km) 117/150bpm [1659b/km] 20cal 4.23/12.12kmph 9) 1km - 4:56(4:56/km) 143/155bpm [706b/km] 59cal 12.15/12.7kmph 10) 0.22km - 3:00(13:54/km) 120/155bpm [1667b/km] 22cal 4.32/12.09kmph 11) 1km - 6:09(6:09/km) 136/145bpm [836b/km] 59cal 9.76/10.25kmph 12) 0.49km - 3:00(6:05/km) 145/147bpm [882b/km] 35cal 9.86/10.58kmph 13) 1km - 5:42(5:42/km) 150/154bpm [856b/km] 71cal 10.52/11.29kmph 14) 0.01km - 4(5:27/km) 152/152bpm [830b/km] 10.99/10.98kmph Add a comment	3.2mi, 31:38 Run - General 1) 1km - 6:15(6:15/km) 123/130bpm [768b/km] 64cal 9.61/10.48kmph 2) 1km - 6:10(6:10/km) 131/136bpm [808b/km] 73cal 9.73/10.41kmph 3) 1km - 6:26(6:26/km) 131/137bpm [844b/km] 73cal 9.32/10.41kmph 4) 1km - 5:54(5:54/km) 131/139bpm [774b/km] 62cal 10.16/10.78kmph 5) 1km - 5:59(5:59/km) 135/139bpm [808b/km] 65cal 10.03/10.81kmph 6) 0.17km - 53(5:09/km) 135/135bpm [696b/km] 9cal 11.63/11.59kmph Add a comment 3.3mi, 44:17 Run - General 1) 1km - 7:28(7:28/km) 109/114bpm [813b/km] 64cal 8.04/9.17kmph 2) 1km - 8:58(8:58/km) 106/116bpm [950b/km] 72cal 6.7/8.87kmph 3) 1km - 8:02(8:02/km) 111/114bpm [891b/km] 72cal 7.47/8.06kmph 4) 1km - 8:20(8:20/km) 109/113bpm [909b/km] 72cal 7.2/8.3kmph 5) 1km - 8:44(8:44/km) 106/116bpm [925b/km] 70cal 6.87/8.63kmph 6) 0.35km - 2:46(7:55/km) 112/115bpm [887b/km] 25cal 7.58/8.06kmph Add a comment	-	5.7mi, 54:55 Run - General 1) 1km - 6:17(6:17/km) 127/134bpm [799b/km] 69cal 9.54/10.35kmph 2) 0.62km - 3:53(6:16/km) 133/138bpm [833b/km] 45cal 9.58/10.38kmph 3) 0.4km - 2:13(5:33/km) 144/149bpm [799b/km] 30cal 10.81/10.98kmph 4) 0.2km - 1:30(7:42/km) 140/149bpm [1077b/km] 18cal 7.8/10.98kmph 5) 0.4km - 2:07(5:18/km) 144/150bpm [763b/km] 28cal 11.32/11.32kmph 6) 0.21km - 1:30(7:01/km) 144/151bpm [1010b/km] 19cal 8.55/11.35kmph 7) 0.4km - 2:13(5:32/km) 146/153bpm [808b/km] 29cal 10.84/11.25kmph 8) 0.2km - 1:30(7:34/km) 143/153bpm [1082b/km] 18cal 7.93/10.68kmph 9) 0.4km - 2:03(5:07/km) 148/154bpm [758b/km] 27cal 11.71/11.32kmph 10) 0.22km - 1:30(6:56/km) 146/155bpm [1013b/km] 19cal 8.64/11.25kmph 11) 0.4km - 2:12(5:30/km) 147/154bpm [808b/km] 28cal 10.92/11.29kmph 12) 0.18km - 1:30(8:21/km) 143/154bpm [1194b/km] 17cal 7.19/11.15kmph 13) 0.4km - 2:02(5:06/km) 148/156bpm [754b/km] 26cal 11.78/11.82kmph 14) 0.2km - 1:30(7:31/km) 145/156bpm [1090b/km] 18cal 7.98/11.76kmph 15) 0.4km - 2:09(5:23/km) 146/153bpm [785b/km] 27cal 11.15/11.72kmph 16) 0.19km - 1:30(7:42/km) 145/154bpm [1115b/km] 17cal 7.8/11.39kmph 17) 0.4km - 2:01(5:03/km) 137/156bpm [692b/km] 24cal 11.88/12.19kmph 18) 0.21km - 1:30(7:01/km) 145/157bpm [1016b/km] 18cal 8.56/12.19kmph 19) 0.4km - 2:06(5:15/km) 136/141bpm [714b/km] 28cal 11.43/11.99kmph 20) 0.2km - 1:30(7:35/km) 144/154bpm [1092b/km] 18cal 7.91/11.89kmph 21) 0.4km - 2:03(5:07/km) 133/146bpm [680b/km] 27cal 11.74/12.56kmph 22) 0.2km - 1:30(7:20/km) 143/157bpm [1048b/km] 16cal 8.19/12.46kmph 23) 1km - 5:59(5:59/km) 100/131bpm [599b/km] 72cal 10.02/10.98kmph 24) 0.47km - 2:36(5:32/km) 62/83bpm [343b/km] 19cal 10.84/11.49kmph Add a comment	3.1mi, 39:07 Run - General 1) 1km - 7:24(7:24/km) 121/130bpm [896b/km] 72cal 8.1/8.94kmph 2) 1km - 7:24(7:24/km) 121/126bpm [895b/km] 71cal 8.11/8.4kmph 3) 1km - 7:46(7:46/km) 124/142bpm [963b/km] 73cal 7.72/8.9kmph 4) 1km - 8:03(8:03/km) 125/130bpm [1006b/km] 76cal 7.46/8.03kmph 5) 1km - 8:12(8:12/km) 126/137bpm [1033b/km] 75cal 7.32/8.36kmph 6) 0.04km - 17(6:38/km) 127/128bpm [843b/km] 2cal 9.04/8.63kmph Add a comment	7.5mi, 1:08:00 Run - Intervals 1) 0.5km - 2:51(5:43/km) 120/128bpm [686b/km] 27cal 10.5/10.75kmph 2) 1km - 5:18(5:18/km) 137/145bpm [726b/km] 66cal 11.31/12.19kmph 3) 1km - 6:03(6:03/km) 135/145bpm [816b/km] 73cal 9.92/10.71kmph 4) 1km - 5:06(5:06/km) 146/150bpm [744b/km] 68cal 11.77/12.66kmph 5) 1km - 5:58(5:58/km) 138/150bpm [823b/km] 70cal 10.07/12.6kmph 6) 1km - 5:15(5:15/km) 147/157bpm [773b/km] 68cal 11.41/11.86kmph 7) 1km - 6:09(6:09/km) 112/154bpm [688b/km] 55cal 9.76/11.86kmph 8) 1km - 5:14(5:14/km) 94/109bpm [492b/km] 63cal 11.47/11.69kmph 9) 1km - 6:13(6:13/km) 99/154bpm [616b/km] 56cal 9.64/11.62kmph 10) 1km - 5:22(5:22/km) 98/111bpm [526b/km] 75cal 11.17/11.42kmph 11) 1km - 6:04(6:04/km) 141/157bpm [855b/km] 80cal 9.89/11.42kmph 12) 1km - 5:19(5:19/km) 131/145bpm [697b/km] 65cal 11.28/12.02kmph 13) 0.5km - 3:08(6:16/km) 152/160bpm [952b/km] 43cal 9.58/11.12kmph Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
-	5mi, 48:41 Run - General 1) 1km - 6:08(6:08/km) 117/140bpm [717b/km] 54cal 9.8/10.41kmph 2) 1km - 6:06(6:06/km) 123/127bpm [750b/km] 57cal 9.84/10.65kmph 3) 1km - 6:29(6:29/km) 132/136bpm [856b/km] 69cal 9.26/10.35kmph 4) 1km - 6:03(6:03/km) 141/163bpm [853b/km] 72cal 9.92/11.02kmph 5) 1km - 6:07(6:07/km) 144/149bpm [880b/km] 74cal 9.81/10.25kmph 6) 1km - 5:58(5:58/km) 175/183bpm [1043b/km] 93cal 10.07/10.45kmph 7) 1km - 5:57(5:57/km) 179/183bpm [1065b/km] 96cal 10.08/10.55kmph 8) 1km - 5:51(5:51/km) 181/187bpm [1059b/km] 96cal 10.26/10.58kmph 9) 0.01km - 3(4:05/km) 185/185bpm [755b/km] 14.71/10.55kmph Add a comment	5.1mi, 47:37 Run - General 1) 1km - 6:06(6:06/km) 121/131bpm [737b/km] 56cal 9.85/10.68kmph 2) 1km - 5:52(5:52/km) 130/135bpm [762b/km] 58cal 10.24/11.02kmph 3) 1km - 6:02(6:02/km) 134/138bpm [808b/km] 62cal 9.95/10.85kmph 4) 1km - 5:51(5:51/km) 137/142bpm [800b/km] 60cal 10.27/10.58kmph 5) 1km - 5:45(5:45/km) 139/146bpm [800b/km] 61cal 10.43/10.81kmph 6) 1km - 5:53(5:53/km) 142/147bpm [836b/km] 63cal 10.2/11.15kmph 7) 1km - 5:41(5:41/km) 137/143bpm [778b/km] 52cal 10.57/11.46kmph 8) 1km - 5:26(5:26/km) 137/143bpm [745b/km] 49cal 11.04/11.46kmph 9) 0.19km - 1:02(5:33/km) 137/139bpm [761b/km] 9cal 10.8/11.19kmph Add a comment	5mi, 45:17 Run - Fartleks 1) 1km - 5:55(5:55/km) 129/150bpm [764b/km] 61cal 10.13/10.75kmph 2) 1km - 5:48(5:48/km) 133/140bpm [772b/km] 62cal 10.34/11.82kmph 3) 1km - 5:18(5:18/km) 135/148bpm [715b/km] 56cal 11.33/11.82kmph 4) 1km - 5:37(5:37/km) 141/151bpm [792b/km] 64cal 10.68/11.52kmph 5) 1km - 5:39(5:39/km) 142/151bpm [803b/km] 64cal 10.62/11.62kmph 6) 1km - 5:35(5:35/km) 149/166bpm [831b/km] 68cal 10.76/11.69kmph 7) 1km - 5:21(5:21/km) 149/157bpm [797b/km] 66cal 11.22/11.89kmph 8) 1km - 5:41(5:41/km) 141/151bpm [803b/km] 57cal 10.54/11.86kmph 9) 0.07km - 22(5:20/km) 140/141bpm [748b/km] 3cal 11.24/10.88kmph Add a comment	-	3.1mi, 39:47 Run - General 1) 1km - 7:34(7:34/km) 129/141bpm [975b/km] 77cal 7.93/8.56kmph 2) 1km - 7:47(7:47/km) 139/147bpm [1081b/km] 84cal 7.71/8.36kmph 3) 1km - 8:25(8:25/km) 138/150bpm [1161b/km] 81cal 7.13/8.16kmph 4) 1km - 8:08(8:08/km) 133/143bpm [1082b/km] 78cal 7.38/8.5kmph 5) 1km - 7:51(7:51/km) 128/150bpm [1005b/km] 73cal 7.64/8.23kmph 6) 0.01km - 3(5:52/km) 127/127bpm [745b/km] 10.23/7.89kmph Add a comment 6.3mi, 58:40 Run - General 1) 1km - 6:00(6:00/km) 123/136bpm [738b/km] 57cal 10/10.52kmph 2) 1km - 5:51(5:51/km) 126/133bpm [738b/km] 56cal 10.25/10.68kmph 3) 1km - 6:10(6:10/km) 133/140bpm [821b/km] 65cal 9.72/10.38kmph 4) 1km - 5:48(5:48/km) 137/141bpm [794b/km] 63cal 10.36/11.08kmph 5) 1km - 5:52(5:52/km) 136/146bpm [799b/km] 61cal 10.21/10.71kmph 6) 1km - 5:39(5:39/km) 141/153bpm [797b/km] 62cal 10.62/10.75kmph 7) 1km - 5:39(5:39/km) 134/144bpm [757b/km] 50cal 10.62/11.05kmph 8) 1km - 5:44(5:44/km) 134/145bpm [769b/km] 50cal 10.46/10.88kmph 9) 1km - 5:35(5:35/km) 132/138bpm [737b/km] 43cal 10.74/11.19kmph 10) 1km - 5:32(5:32/km) 130/141bpm [719b/km] 39cal 10.84/11.42kmph 11) 0.17km - 49(4:45/km) 136/141bpm [647b/km] 6cal 12.61/11.79kmph Add a comment	7.5mi, 1:07:48 Run - General 1) 1km - 5:56(5:56/km) 127/141bpm [753b/km] 58cal 10.12/10.95kmph 2) 1km - 5:49(5:49/km) 132/136bpm [767b/km] 59cal 10.32/11.05kmph 3) 1km - 5:57(5:57/km) 135/142bpm [804b/km] 62cal 10.08/10.61kmph 4) 1km - 5:51(5:51/km) 139/152bpm [813b/km] 63cal 10.26/10.55kmph 5) 1km - 5:39(5:39/km) 145/151bpm [819b/km] 66cal 10.62/11.02kmph 6) 1km - 5:39(5:39/km) 147/152bpm [831b/km] 67cal 10.62/11.08kmph 7) 1km - 5:38(5:38/km) 147/152bpm [827b/km] 65cal 10.66/11.42kmph 8) 1km - 5:34(5:34/km) 146/150bpm [814b/km] 61cal 10.77/11.62kmph 9) 1km - 5:26(5:26/km) 143/154bpm [776b/km] 54cal 11.05/11.42kmph 10) 1km - 5:31(5:31/km) 142/151bpm [784b/km] 51cal 10.87/11.42kmph 11) 1km - 5:28(5:28/km) 140/144bpm [765b/km] 45cal 10.98/11.52kmph 12) 1km - 5:18(5:18/km) 140/150bpm [742b/km] 44cal 11.31/12.16kmph 13) 0.01km - 2(3:23/km) 143/143bpm [484b/km] 17.71/12.33kmph Add a comment
Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2
-	5mi, 46:06 Run - General 1) 1km - 6:00(6:00/km) 127/136bpm [763b/km] 61cal 9.99/10.52kmph 2) 1km - 5:51(5:51/km) 137/148bpm [801b/km] 66cal 10.26/10.71kmph 3) 1km - 5:47(5:47/km) 144/155bpm [834b/km] 71cal 10.36/10.85kmph 4) 1km - 5:54(5:54/km) 146/152bpm [860b/km] 73cal 10.18/10.75kmph 5) 1km - 5:46(5:46/km) 145/151bpm [837b/km] 68cal 10.4/10.95kmph 6) 1km - 5:40(5:40/km) 146/151bpm [827b/km] 66cal 10.59/11.02kmph 7) 1km - 5:32(5:32/km) 147/153bpm [814b/km] 64cal 10.84/11.25kmph 8) 1km - 5:19(5:19/km) 143/151bpm [761b/km] 56cal 11.28/11.72kmph 9) 0.06km - 17(4:46/km) 140/142bpm [668b/km] 2cal 12.57/11.56kmph Add a comment	3.2mi, 40:13 Run - General 1) 1km - 7:38(7:38/km) 135/177bpm [1030b/km] 85cal 7.86/8.67kmph 2) 1km - 7:37(7:37/km) 175/181bpm [1333b/km] 114cal 7.88/8.5kmph 3) 1km - 7:44(7:44/km) 173/185bpm [1339b/km] 113cal 7.75/8.43kmph 4) 1km - 7:54(7:54/km) 174/181bpm [1375b/km] 120cal 7.59/8.1kmph 5) 1km - 8:08(8:08/km) 171/177bpm [1392b/km] 119cal 7.37/8.1kmph 6) 0.16km - 1:11(7:19/km) 171/173bpm [1251b/km] 16cal 8.2/8.26kmph Add a comment 5.9mi, 53:24 Run - Fartleks 1) 1km - 5:56(5:56/km) 130/140bpm [771b/km] 63cal 10.11/10.85kmph 2) 1km - 5:37(5:37/km) 132/137bpm [741b/km] 60cal 10.69/11.79kmph 3) 1km - 5:24(5:24/km) 135/141bpm [728b/km] 58cal 11.12/11.76kmph 4) 1km - 5:47(5:47/km) 140/148bpm [810b/km] 66cal 10.37/11.32kmph 5) 1km - 5:42(5:42/km) 140/145bpm [797b/km] 63cal 10.53/11.59kmph 6) 1km - 5:46(5:46/km) 137/143bpm [789b/km] 57cal 10.41/11.66kmph 7) 1km - 5:19(5:19/km) 126/141bpm [670b/km] 36cal 11.28/11.49kmph 8) 1km - 5:35(5:35/km) 128/134bpm [714b/km] 39cal 10.76/11.59kmph 9) 1km - 5:40(5:40/km) 118/149bpm [669b/km] 32cal 10.58/11.39kmph 10) 0.5km - 2:39(5:18/km) 133/140bpm [705b/km] 22cal 11.32/11.49kmph Add a comment	5.1mi, 48:29 Run - General 1) 1km - 6:13(6:13/km) 124/136bpm [770b/km] 56cal 9.66/10.35kmph 2) 1km - 6:01(6:01/km) 128/136bpm [769b/km] 55cal 9.98/10.58kmph 3) 1km - 6:14(6:14/km) 129/134bpm [803b/km] 55cal 9.63/10.55kmph 4) 1km - 6:03(6:03/km) 130/137bpm [786b/km] 52cal 9.92/10.41kmph 5) 1km - 5:47(5:47/km) 136/141bpm [787b/km] 54cal 10.38/10.81kmph 6) 1km - 5:53(5:53/km) 137/143bpm [805b/km] 54cal 10.21/10.78kmph 7) 1km - 5:48(5:48/km) 135/140bpm [783b/km] 50cal 10.35/11.29kmph 8) 1km - 5:33(5:33/km) 137/146bpm [761b/km] 48cal 10.8/11.19kmph 9) 0.18km - 59(5:33/km) 138/141bpm [767b/km] 8cal 10.8/11.08kmph Add a comment	-	3.1mi, 37:24 Run - General 1) 1km - 7:25(7:25/km) 143/157bpm [1061b/km] 84cal 8.08/9.98kmph 2) 1km - 7:11(7:11/km) 151/157bpm [1085b/km] 85cal 8.35/8.8kmph 3) 1km - 7:19(7:19/km) 154/158bpm [1126b/km] 88cal 8.2/9.04kmph 4) 1km - 7:45(7:45/km) 155/165bpm [1201b/km] 84cal 7.74/8.4kmph 5) 1km - 7:34(7:34/km) 155/161bpm [1173b/km] 83cal 7.93/10.58kmph 6) 0.02km - 9(7:43/km) 151/154bpm [1166b/km] 1cal 7.77/8.4kmph Add a comment	7.5mi, 1:07:03 Run - Intervals 1) 0.5km - 2:51(5:42/km) 120/132bpm [684b/km] 25cal 10.53/10.92kmph 2) 1km - 5:17(5:17/km) 125/131bpm [660b/km] 46cal 11.37/12.33kmph 3) 1km - 5:50(5:50/km) 129/135bpm [752b/km] 53cal 10.29/11.08kmph 4) 1km - 5:14(5:14/km) 134/143bpm [702b/km] 49cal 11.46/11.99kmph 5) 1km - 5:50(5:50/km) 142/147bpm [827b/km] 61cal 10.3/12.02kmph 6) 1km - 5:29(5:29/km) 146/152bpm [801b/km] 60cal 10.94/11.56kmph 7) 1km - 6:00(6:00/km) 147/156bpm [881b/km] 66cal 10.01/11.29kmph 8) 1km - 5:17(5:17/km) 146/152bpm [771b/km] 56cal 11.37/11.66kmph 9) 1km - 5:54(5:54/km) 142/146bpm [838b/km] 54cal 10.16/11.92kmph 10) 1km - 5:24(5:24/km) 140/158bpm [755b/km] 46cal 11.13/11.92kmph 11) 1km - 5:44(5:44/km) 141/146bpm [808b/km] 50cal 10.47/11.62kmph 12) 1km - 5:18(5:18/km) 145/159bpm [768b/km] 50cal 11.33/12.53kmph 13) 0.5km - 2:57(5:55/km) 143/147bpm [846b/km] 26cal 10.14/10.75kmph Add a comment
Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9
-	5.1mi, 47:38 Run - General 1) 1km - 6:01(6:01/km) 115/143bpm [692b/km] 46cal 9.98/11.05kmph 2) 1km - 5:55(5:55/km) 116/120bpm [686b/km] 44cal 10.14/10.71kmph 3) 1km - 6:03(6:03/km) 121/128bpm [732b/km] 48cal 9.91/10.52kmph 4) 1km - 5:56(5:56/km) 125/131bpm [741b/km] 49cal 10.13/10.75kmph 5) 1km - 5:47(5:47/km) 127/131bpm [735b/km] 48cal 10.37/11.19kmph 6) 1km - 5:48(5:48/km) 133/141bpm [772b/km] 54cal 10.33/11.12kmph 7) 1km - 5:46(5:46/km) 134/143bpm [772b/km] 53cal 10.42/11.22kmph 8) 1km - 5:26(5:26/km) 124/140bpm [673b/km] 38cal 11.05/11.69kmph 9) 0.18km - 57(5:24/km) 92/94bpm [496b/km] 1cal 11.12/11.62kmph Add a comment	3.1mi, 38:57 Run - General 1) 1km - 7:26(7:26/km) 126/134bpm [936b/km] 74cal 8.08/8.94kmph 2) 1km - 7:46(7:46/km) 120/135bpm [932b/km] 73cal 7.72/8.16kmph 3) 1km - 8:07(8:07/km) 118/126bpm [958b/km] 73cal 7.39/8.3kmph 4) 1km - 7:54(7:54/km) 124/128bpm [981b/km] 74cal 7.59/8.1kmph 5) 1km - 7:41(7:41/km) 125/132bpm [961b/km] 69cal 7.81/9.04kmph 6) 0.01km - 2(4:51/km) 123/123bpm [597b/km] 12.36/7.96kmph Add a comment	-	-	3.1mi, 42:14 Run - General 1) 1km - 7:30(7:30/km) 129/143bpm [968b/km] 75cal 7.99/9.14kmph 2) 1km - 7:54(7:54/km) 135/142bpm [1066b/km] 78cal 7.6/8.26kmph 3) 1km - 11:32(11:32/km) 118/150bpm [1360b/km] 90cal 5.21/8.67kmph 4) 1km - 7:45(7:45/km) 141/151bpm [1093b/km] 80cal 7.74/8.53kmph 5) 1km - 7:31(7:31/km) 147/158bpm [1104b/km] 83cal 7.98/8.53kmph 6) 0.01km - 3(6:54/km) 142/142bpm [979b/km] 8.7/8.46kmph Add a comment	5.1mi, 49:17 Run - General 1) 1km - 6:33(6:33/km) 133/149bpm [872b/km] 68cal 9.15/9.94kmph 2) 1km - 6:11(6:11/km) 140/148bpm [865b/km] 68cal 9.71/10.08kmph 3) 1km - 6:16(6:16/km) 142/148bpm [890b/km] 69cal 9.58/10.38kmph 4) 1km - 5:57(5:57/km) 145/153bpm [864b/km] 67cal 10.07/11.15kmph 5) 1km - 5:55(5:55/km) 141/150bpm [835b/km] 59cal 10.13/10.88kmph 6) 1km - 5:54(5:54/km) 144/151bpm [851b/km] 61cal 10.16/10.55kmph 7) 1km - 5:53(5:53/km) 142/148bpm [835b/km] 57cal 10.21/11.22kmph 8) 1km - 5:34(5:34/km) 145/153bpm [807b/km] 57cal 10.78/11.32kmph 9) 0.19km - 1:04(5:37/km) 144/148bpm [808b/km] 10cal 10.7/11.25kmph Add a comment

MikeC

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