Fast&Furious

Last on at 11pm, 17th Nov 2024

M60 Surrey

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About Me
I took up running in my early 30s to get fit and lose some of the 14 stone (90Kg) I had piled on over the years. Furious, why. Well in one of my earlier jobs my colleagues called me Furious Phil because they had never seen me lose it. In fact I found out they had money on who could wind me up. Show More...

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Recent Blogs
Please help me beat the plantar fasciitis monster	Aug 2015
Review of 2014 - a very successful year	Dec 2014
Amsterdam marathon - a race too far	Nov 2014
British Masters 10,000m championship - yet more medals	Sep 2014

My parkrun
No parkrun selected

Recent Training
16th Nov	Trail Run	4.1mi	45:00
16th Nov	General	3.3mi	29:05
15th Nov	Warm Down	1.2mi	9:50
15th Nov	General	3.2mi	24:25
14th Nov	General	4.3mi	36:30

12 Month Benchmarks	Run
Mile	7:04
5k	24:02
5mi	41:06

Recent Pictures	Show more

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	1997	1999	2000	2002	2004	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2018	2019	2020	PB	WB
400m	2															1:20 62.32			1:22 62.84		1:20 5:22/mi	62.84
800m	6														2:53 67.23	2:52 68.18			2:52 71.08		2:52 5:46/mi	71.08
1500m	5														5:15 75.78			5:40 73.09	5:34 74.40		5:15 5:38/mi	75.78
1mi	1										5:33 74.44										5:33 5:33/mi	74.44
3km	1																24:51 34.83				24:51 13:20/mi	34.83
1.9mi	1										11:26 73.72										11:26 6:01/mi	73.72
4km	1																		15:10 80.04		15:10 6:06/mi	80.04
2.9mi	1														17:10 79.82						17:10 5:55/mi	79.82
5000m	60													18:33 78.13	19:38 74.41	20:08 73.14			19:31 78.61		18:33 5:58/mi	78.61
5.6km	1																		21:58 78.57		21:58 6:19/mi	78.57
3.5mi	7								21:15 74.19	20:53 76.07	20:01 79.98	21:54 74.27	20:40 79.32		21:21 78.03			22:46 75.63			20:01 5:43/mi	79.98
6km	2													23:12 76.02							23:12 6:13/mi	76.02
10km	24									36:51 77.36	36:29 78.14		37:09 79.30	38:40 76.19	37:32 79.83				40:04 77.42		36:29 5:52/mi	79.83
10mi	4												1:02:18 77.49	1:06:10 74.22	1:03:49 76.95			1:07:32 75.31			1:02:18 6:14/mi	77.49
13.1mi	15	1:41:23 57.25	1:36:35 60.36			1:40:11 59.68			1:25:55 71.87		1:21:24 76.49	1:29:53 71.05	1:27:26 73.68	1:20:58 79.56	1:22:57 78.34			1:27:32 76.92	1:34:10 72.81		1:20:58 6:11/mi	79.56
13.5mi	1																			1:44:14 68.28	1:44:14 7:45/mi	68.28
16mi	1									1:41:28 75.94											1:41:28 6:21/mi	75.94
20mi	7									2:13:06 72.95	2:08:54 75.96		2:12:48 75.62		2:17:17 74.43						2:08:54 6:27/mi	75.96
21mi	1										2:19:35 73.92										2:19:35 6:39/mi	73.92
26.2mi	20	4:10:39 48.56	3:49:04 53.36	3:25:57 59.55	3:17:35 62.65	3:09:35 66.63	3:06:54 67.59	3:04:23 69.07	2:59:45 72.03	2:52:03 75.25	2:48:04 77.68	3:04:28 72.59	2:54:57 76.54		3:02:00 75.51						2:48:04 6:25/mi	77.68

2020		Result	WAVA	Distance
31 Oct	European Masters Athletics Championships Half Marathon PB	1:44:14	68.28	13.45mi
30 Oct	European Masters Athletics Championships Cross Country Relay	9:14	68.37	2.16km
2019		Result	WAVA	Distance
15 Sep	European Masters Athletics Championships Half Marathon SB	1:34:10	72.81	13.1mi
8 Sep	European Masters Athletics Championships - Cross Country PB	15:10	80.04	4km
11 Aug	BMAF 5,000m track championship SB	19:31	78.61	5000m
14 Jul	Veterans AC 400m track championship SB	1:22	62.84	400m
14 Jul	Veterans AC 800m track championship SB	2:52	71.08	800m
9 Jul	Veterans AC Battersea Park Road Races & Race Walks Series – July SB	18:50	81.46	5km
3 Jul	J.P. Morgan Corporate Challenge PB	21:58	78.57	5.6km
2 Jun	Surrey Master's Championship 5000m (Kingsmeadow)	20:17	75.01	5000m
2 Jun	Surrey Master's Championship 1500m (Kingsmeadow)	5:49	71.21	1500m
2 Jun	Surrey Master's Championship 800m (Kingsmeadow)	3:02	66.64	800m
25 May	Southern Counties Vets AC 800m championship	2:56	68.92	800m
25 May	Southern Counties Vets AC 5,000m championship	19:54	76.45	5000m
25 May	Southern Counties Vets AC 1,500m championship SB	5:34	74.40	1500m
19 May	Bognor Prom 10k SB	40:04	77.42	10km
6 May	Ted Pepper Memorial 10K	40:41	76.24	10km
2018		Result	WAVA	Distance
16 Sep	World Masters Athletics Championships - Half Marathon	1:32:32	73.42	13.1mi
22 Jul	Caterham Rotary Half Marathon (inc BMAF championship)	1:37:40	69.57	13.1mi
4 Jul	JP Morgan Corporate Challenge SB	22:46	75.63	3.5mi
24 Jun	South of England Masters Outdoor Championship SB	5:40	73.09	1500m
6 May	Ranelagh Richmond Half Marathon SB	1:27:32	76.92	13.1mi
30 Mar	Folkestone 10 SB	1:07:32	75.31	10mi
20 Jan	VAC XC Championship	31:33	77.99	5mi
2017		Result	WAVA	Distance
11 Nov	Men's Surrey League XC Div 3/4 - Epsom Downs	34:36	71.11	5mi
2016		Result	WAVA	Distance
17 Dec	Woking parkrun	21:06	70.93	5km
10 Dec	Bedfont Lakes parkrun SB	21:02	71.15	5km
3 Dec	Woking parkrun	21:36	69.29	5km
19 Nov	Woking parkrun	21:52	68.44	5km
22 Oct	Woking parkrun	21:44	68.86	5km
15 Oct	Men's Surrey League XC Div 3/4 - Fixture 1	47:01	65.79	6.3mi
1 Oct	Woking parkrun	22:09	67.57	5km
13 Aug	Woking parkrun	21:22	70.04	5km
6 Aug	Woking parkrun	21:36	69.29	5km
16 Jul	Woking parkrun	21:59	68.08	5km
2 Jul	Woking parkrun	22:33	66.37	5km
18 Jun	Woking parkrun	22:39	65.54	5km
5 Jun	Surrey Master's Championship 3k Walk (Ewell Court) PB	24:51	34.83	3km
20 Feb	Bedfont Lakes parkrun	24:22	60.92	5km
2015		Result	WAVA	Distance
15 Aug	Bedfont Lakes parkrun	21:44	68.31	5km
8 Aug	Bedfont Lakes parkrun	22:29	66.03	5km
1 Aug	Bedfont Lakes parkrun	23:30	63.17	5km
7 Jun	Surrey Master's Championship 800m (Ewell Court) PB	2:52	68.18	800m
7 Jun	Surrey Master's Championship 5,000m (Ewell Court) SB	20:08	73.14	5000m
7 Jun	Surrey Master's Championship 400m (Ewell Court) PB	1:20	62.32	400m
30 May	Southern Counties Vets AC 800m championship	2:54	67.40	800m
30 May	Southern Counties Vets AC 5,000m championship	20:18	72.54	5000m
7 Feb	Bedfont Lakes parkrun SB	19:15	76.50	5km
10 Jan	Bedfont Lakes parkrun	20:36	71.49	5km
3 Jan	Woking parkrun	20:56	70.35	5km
2014		Result	WAVA	Distance
27 Dec	Bedfont Lakes parkrun	19:52	74.12	5km
19 Oct	Amsterdam Marathon SB	3:02:00	75.51	26.2mi
4 Oct	Bedfont Lakes parkrun	18:43	78.68	5km
21 Sep	BMAF 10,000m track championship	38:01	78.81	10000m
7 Sep	Surrey County Road Relay: Men & Women 2.9m legs PB	17:10	79.82	2.9mi
3 Sep	Veterans AC 10,000m track championship PB	37:42	79.48	10000m
30 Aug	Bedfont Lakes parkrun	18:29	79.67	5km
17 Aug	Wimbledon Dash 5k	18:39	78.96	5km
6 Aug	Yateley 10K Series - Race 3	38:17	78.27	10km
26 Jul	Bedfont Lakes parkrun #265	18:37	79.10	5km
20 Jul	Elmbridge 10K	37:45	79.37	10km
12 Jul	Bedfont Lakes parkrun #263 SB	18:18	80.47	5km
9 Jul	JP Morgan Corporate Challenge SB	21:21	78.03	3.5mi
2 Jul	Yateley 10K Series - Race 2	38:25	77.99	10km
28 Jun	Bedfont Lakes parkrun	18:30	79.60	5km
22 Jun	Ranelagh Harriers Richmond 10K SB	37:32	79.83	10km
14 Jun	Bedfont Lakes parkrun	18:26	79.25	5km
4 Jun	Yateley 10K Series - Race 1	38:21	77.47	10km
1 Jun	Surrey Master's Championship 800m (Ewell Court) SB	2:53	67.23	800m
1 Jun	Surrey Master's Championship 1,500m (Ewell Court)	5:25	73.45	1500m
1 Jun	Dorking 10 SB	1:03:49	76.95	10mi
1 Jun	Surrey Master's Championship 5,000m (Ewell Court) SB	19:38	74.41	5000m
25 May	Vitality London 10,000	38:17	77.60	10km
17 May	Bedfont Lakes parkrun	18:47	77.78	5km
17 May	Southern Athletics league PB	5:15	75.78	1500m
11 May	Sutton 10k	38:35	77.00	10km
4 May	Ranelagh Richmond Half Marathon	1:24:11	77.19	13.1mi
26 Apr	Bedfont Lakes parkrun	18:57	77.09	5km
29 Mar	Bedfont Lakes parkrun	18:43	78.05	5km
15 Mar	Bedfont Lakes parkrun	19:04	76.62	5km
9 Mar	Finchley 20 SB	2:17:17	74.43	20mi
1 Mar	Bedfont Lakes parkrun	19:47	73.84	5km
23 Feb	Hampton Court Half Marathon SB	1:22:57	78.34	13.1mi
25 Jan	Bedfont Lakes parkrun	19:34	74.66	5km
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:06:10	74.22	10mi
12 Oct	Surrey Master's Cross Country Championship	40:19	73.69	10km
22 Sep	SEAA 6/4 Stage Relays (Men)	24:23	72.33	6km
22 Sep	SEAA 6/4 Stage Relays (Men) PB	23:12	76.02	6km
31 Aug	Bedfont Lakes parkrun	19:11	76.15	5km
24 Aug	Bedfont Lakes parkrun	20:01	72.98	5km
8 Jun	Bushy parkrun	18:37	77.85	5km
1 Jun	Surrey Master's Championship 5,000m (Ewell Court) PB	18:33	78.13	5000m
27 May	Vitality London 10,000 SB	38:40	76.19	10km
18 May	Guildford parkrun	19:52	72.95	5km
23 Feb	Bedfont Lakes parkrun SB	18:35	77.99	5km
16 Feb	Race Your Pace Half Marathon PB	1:20:58	79.56	13.1mi
3 Feb	Watford Half Marathon	1:23:57	76.73	13.1mi
5 Jan	Bedfont Lakes parkrun	18:46	77.23	5km
1 Jan	Bushy Park parkrun	19:01	76.22	5km
2012		Result	WAVA	Distance
29 Dec	Bedfont Lakes parkrun	19:37	73.88	5km
7 Oct	Chicago Marathon	2:56:39	76.46	26.2mi
19 Aug	Burnham Beeches Half Marathon SB	1:27:26	73.68	13.1mi
1 Aug	Yateley 10K Series - Race 3	37:55	77.70	10km
22 Jul	Elmbridge 10K	37:12	79.20	10km
11 Jul	JP Morgan Corporate Challenge SB	20:40	79.32	3.5mi
4 Jul	Yateley 10K Series - Race 2	37:47	77.97	10km
30 Jun	Bushy Park parkrun	18:10	79.78	5km
24 Jun	Ranelagh Harriers Richmond 10K SB	37:09	79.30	10km
10 Jun	Dorking 10 PB	1:02:18	77.49	10mi
6 Jun	Yateley 10K Series - Race 1	37:52	77.16	10km
26 May	Bushy Park parkrun	17:53	80.41	5km
13 May	Sutton 10K (inc. Surrey Road League)	37:14	78.47	10km
22 Apr	London Marathon SB	2:54:57	76.54	26.2mi
7 Apr	Bushy Park parkrun PB	17:39	81.47	5km
17 Mar	Bushy Park parkrun	17:50	80.64	5km
11 Mar	Finchley 20 SB	2:12:48	75.62	20mi
3 Mar	Bushy Park parkrun	17:53	80.41	5km
18 Feb	Bushy Park parkrun	18:26	78.01	5km
12 Feb	Bramley 20	2:18:25	72.55	20mi
14 Jan	bushy park parkrun	23:19	61.67	5km
7 Jan	bushy park parkrun	18:51	76.29	5km
1 Jan	Bushy parkrun	19:20	74.38	5km
2011		Result	WAVA	Distance
31 Dec	bushy park parkrun	18:52	76.22	5km
25 Dec	Bushy Parkrun SB	18:48	76.49	5km
31 Oct	Dublin Marathon	3:10:20	70.35	26.2mi
25 Sep	Berlin Marathon SB	3:04:28	72.59	26.2mi
21 Aug	Burnham Beeches Half Marathon SB	1:29:53	71.05	13.1mi
6 Jul	JP Morgan Corporate Challenge SB	21:54	74.27	3.5mi
2009		Result	WAVA	Distance
26 Jul	San Francisco marathon	2:59:49	73.21	26.2mi
8 Jul	JP Morgan Corporate Challenge PB	20:01	79.98	3.5mi
2 Jul	Nonsuch Park Relay PB	11:26	73.72	1.9mi
14 Jun	Southend Half Marathon SB	1:21:24	76.49	13.1mi
6 Jun	The Dorney Dash 10K	36:46	77.53	10km
25 May	Vitality London 10,000 PB	36:29	78.14	10km
26 Apr	London Marathon PB	2:48:04	77.68	26.2mi
29 Mar	Cranleigh 21 PB	2:19:35	73.92	21mi
15 Mar	Finchley 20	2:10:14	75.18	20mi
1 Mar	Mad March Pukka 20 PB	2:08:54	75.96	20mi
1 Feb	Fetch Surrey Mile - Part 1 PB	5:33	74.44	1mi
2008		Result	WAVA	Distance
2 Nov	ING New York City Marathon	2:57:40	73.48	26.2mi
12 Oct	Kingston running festival 16m race PB	1:41:28	75.94	16mi
6 Aug	Yateley 10K Series - Race 3	37:53	75.25	10km
20 Jul	BUPA Great Capital Run SB	36:51	77.36	10km
9 Jul	JP Morgan Corporate Challenge SB	20:53	76.07	3.5mi
2 Jul	Yateley 10K Series - Race 2	37:06	76.84	10km
21 Jun	Bushy Park Time Trial SB	17:57	78.27	5km
25 May	Edinburgh Marathon	2:57:00	73.15	26.2mi
13 Apr	London Marathon SB	2:52:03	75.25	26.2mi
9 Mar	Finchley 20 SB	2:13:06	72.95	20mi
17 Feb	Essex 20 Mile	2:42:38	59.70	20mi
2007		Result	WAVA	Distance
25 Nov	Gosport Half Marathon SB	1:25:55	71.87	13.1mi
21 Oct	Amsterdam Marathon SB	2:59:45	72.03	26.2mi
11 Jul	JP Morgan Corporate Challenge SB	21:15	74.19	3.5mi
22 Apr	London Marathon	3:08:35	68.09	26.2mi
2006		Result	WAVA	Distance
23 Apr	London Marathon SB	3:04:23	69.07	26.2mi
2005		Result	WAVA	Distance
17 Apr	London Marathon SB	3:06:54	67.59	26.2mi
2004		Result	WAVA	Distance
3 Oct	Cardiff Marathon SB	3:09:35	66.63	26.2mi
25 Apr	Shakespeare Half Marathon SB	1:40:11	59.68	13.1mi
4 Apr	Taunton Marathon	3:15:29	64.13	26.2mi
2002		Result	WAVA	Distance
14 Apr	London Marathon SB	3:17:35	62.65	26.2mi
2000		Result	WAVA	Distance
16 Apr	London Marathon SB	3:25:57	59.55	26.2mi
1999		Result	WAVA	Distance
18 Apr	London Marathon SB	3:49:04	53.36	26.2mi
21 Mar	Fleet Half Marathon SB	1:36:35	60.36	13.1mi
1997		Result	WAVA	Distance
13 Apr	London Marathon SB	4:10:39	48.56	26.2mi
2 Feb	Watford Half Marathon SB	1:41:23	57.25	13.1mi

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	169	29	108	31	114	141	157	160	151	155	85	0	1299
2023	151	140	145	150	148	140	151	163	172	162	148	168	1838
2023	0	0	0	0	4	4	0	0	0	0	0	0	9
2022	191	169	168	97	121	148	144	155	129	86	140	126	1673
2021	165	205	202	211	240	203	210	191	182	200	94	177	2281
2020	161	191	232	148	230	222	205	210	213	221	145	122	2300
2019	230	202	268	165	193	207	213	212	154	212	206	217	2480
2018	201	183	248	236	138	87	222	180	181	226	211	212	2325
2017	88	104	133	140	138	130	166	160	179	214	201	172	1825
2016	33	22	0	7	70	112	77	61	60	78	95	101	715
2016	0	0	0	0	0	0	0	0	19	19	0	0	38
2015	188	163	108	9	63	22	9	65	0	1	1	0	629
2015	0	0	0	0	0	131	88	0	0	0	0	0	219
2014	285	310	312	133	207	225	235	215	287	143	65	165	2583
2013	270	306	57	79	133	97	1	144	174	186	138	185	1770
2012	210	300	340	184	222	211	231	250	285	150	144	197	2725
2011	108	89	135	191	245	97	211	281	213	203	183	282	2238
2010	115	53	209	19	142	32	45	99	215	164	122	58	1273
2010	28	72	28	61	0	134	170	85	0	0	0	0	577
2009	187	281	394	308	258	341	295	105	14	80	53	49	2364
2009	0	0	0	0	0	0	0	0	0	0	28	0	28
2008	290	292	331	217	234	187	202	210	310	300	209	14	2796
2008	0	0	0	0	0	0	0	0	0	0	0	50	50
2007	0	0	0	0	0	0	45	49	213	148	113	216	783

Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
4.3mi, 37:55 Run - General Add a comment	3.5mi, 31:55 Run - Recovery Run Add a comment	3.5mi, 31:30 Run - General Add a comment	5.1mi, 44:55 Run - General Add a comment	3.7mi, 33:15 Run - General Add a comment	3.9mi, 33:40 Run - General 1) 1mi - 9:01(9:01/mi) 128/145bpm [1154b/mi] 86cal 6.65/0mph 2) 1mi - 8:53(8:53/mi) 118/131bpm [1048b/mi] 64cal 6.76/0mph 3) 1mi - 8:43(8:43/mi) 116/126bpm [1011b/mi] 56cal 6.88/0mph 4) 0.91mi - 7:08(7:52/mi) 125/130bpm [984b/mi] 56cal 7.62/0mph Add a comment	0.8mi, 6:35 Run - Warm Down 1) 0.75mi - 6:35(8:43/mi) 140/155bpm [1221b/mi] 69cal 6.88/0mph Add a comment 0.8mi, 6:50 Run - Warm Down 1) 0.8mi - 6:49(8:31/mi) 174/186bpm [1481b/mi] 93cal 7.05/0mph Add a comment 3.1mi, 23:31 Run - parkrun 1) 1mi - 7:41(7:41/mi) 173/186bpm [1329b/mi] 104cal 7.81/0mph 2) 1mi - 7:48(7:48/mi) 182/191bpm [1421b/mi] 116cal 7.69/0mph 3) 1mi - 7:22(7:22/mi) 191/199bpm [1408b/mi] 115cal 8.14/0mph 4) 0.08mi - 40(7:57/mi) 178/179bpm [1416b/mi] 9cal 7.54/0mph Add a comment 1.9mi, 15:40 Run - Warm Up 1) 1mi - 8:52(8:52/mi) 166/198bpm [1471b/mi] 116cal 6.77/0mph 2) 0.85mi - 6:49(8:00/mi) 156/166bpm [1249b/mi] 82cal 7.5/0mph Add a comment 0.8mi, 6:45 Run - Warm Up 1) 0.76mi - 6:47(8:58/mi) 131/151bpm [1174b/mi] 67cal 6.7/0mph Add a comment
Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9
4.3mi, 36:50 Run - General Add a comment	0.5mi, 3:55 Run - Warm Down Add a comment 5.1mi, 40:10 Run - General Add a comment	4.3mi, 37:50 Run - General Add a comment	4.3mi, 47:00 Run - Trail Run 1) 1mi - 10:49(10:49/mi) 153/174bpm [1654b/mi] 122cal 5.55/0mph 2) 1mi - 12:13(12:13/mi) 159/179bpm [1942b/mi] 144cal 4.91/0mph 3) 1mi - 10:37(10:37/mi) 162/180bpm [1719b/mi] 126cal 5.65/0mph 4) 1mi - 10:37(10:37/mi) 163/176bpm [1729b/mi] 127cal 5.65/0mph 5) 0.3mi - 2:43(9:09/mi) 172/176bpm [1573b/mi] 35cal 6.56/0mph Add a comment 3.5mi, 32:20 Run - General Add a comment	1.2mi, 9:50 Run - Warm Down Add a comment 3.2mi, 25:10 Run - General Add a comment	3.6mi, 31:00 Run - General 1) 1mi - 8:42(8:42/mi) 113/126bpm [983b/mi] 63cal 6.9/0mph 2) 1mi - 8:51(8:51/mi) 120/130bpm [1063b/mi] 67cal 6.77/0mph 3) 1mi - 8:36(8:36/mi) 125/133bpm [1075b/mi] 66cal 6.98/0mph 4) 0.61mi - 4:58(8:10/mi) 130/133bpm [1061b/mi] 40cal 7.35/0mph Add a comment	5.1mi, 41:30 Run - General 1) 1mi - 8:14(8:14/mi) 155/187bpm [1276b/mi] 95cal 7.29/0mph 2) 1mi - 8:07(8:07/mi) 180/188bpm [1462b/mi] 112cal 7.39/0mph 3) 1mi - 7:44(7:44/mi) 182/188bpm [1406b/mi] 108cal 7.76/0mph 4) 1mi - 8:21(8:21/mi) 183/195bpm [1527b/mi] 119cal 7.19/0mph 5) 1mi - 8:14(8:14/mi) 185/190bpm [1525b/mi] 120cal 7.28/0mph 6) 0.1mi - 50(7:57/mi) 185/187bpm [1470b/mi] 12cal 7.55/0mph Add a comment
Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16
5.2mi, 44:50 Run - General 1) 1mi - 8:50(8:50/mi) 135/151bpm [1193b/mi] 85cal 6.79/0mph 2) 1mi - 8:44(8:44/mi) 127/157bpm [1109b/mi] 69cal 6.87/0mph 3) 1mi - 8:14(8:14/mi) 118/124bpm [971b/mi] 49cal 7.29/0mph 4) 1mi - 8:46(8:46/mi) 114/122bpm [999b/mi] 45cal 6.84/0mph 5) 1mi - 8:29(8:29/mi) 119/125bpm [1009b/mi] 48cal 7.08/0mph 6) 0.2mi - 1:46(8:46/mi) 120/123bpm [1052b/mi] 10cal 6.85/0mph Add a comment	5.3mi, 45:05 Run - General 1) 1mi - 8:43(8:43/mi) 111/133bpm [967b/mi] 60cal 6.89/0mph 2) 1mi - 8:33(8:33/mi) 113/124bpm [966b/mi] 56cal 7.02/0mph 3) 1mi - 8:37(8:37/mi) 117/124bpm [1009b/mi] 57cal 6.96/0mph 4) 1mi - 8:21(8:21/mi) 119/123bpm [993b/mi] 52cal 7.19/0mph 5) 1mi - 8:24(8:24/mi) 118/126bpm [992b/mi] 49cal 7.14/0mph 6) 0.3mi - 2:28(8:09/mi) 120/123bpm [979b/mi] 14cal 7.36/0mph Add a comment	5.4mi, 45:30 Run - General 1) 1mi - 8:27(8:27/mi) 111/123bpm [938b/mi] 56cal 7.1/0mph 2) 1mi - 8:28(8:28/mi) 113/129bpm [957b/mi] 55cal 7.08/0mph 3) 1mi - 8:28(8:28/mi) 102/119bpm [863b/mi] 37cal 7.09/0mph 4) 1mi - 8:38(8:38/mi) 109/124bpm [941b/mi] 46cal 6.95/0mph 5) 1mi - 8:26(8:26/mi) 120/124bpm [1012b/mi] 57cal 7.12/0mph 6) 0.4mi - 3:06(7:48/mi) 118/121bpm [920b/mi] 18cal 7.7/0mph Add a comment	4.3mi, 44:30 Run - Trail Run Add a comment 3.3mi, 28:35 Run - General Add a comment	4.3mi, 36:30 Run - General Add a comment	1.2mi, 9:50 Run - Warm Down Add a comment 3.2mi, 24:25 Run - General Add a comment	4.1mi, 45:00 Run - Trail Run Add a comment 3.3mi, 29:05 Run - General Add a comment
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
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