steeplechaser

Last on at 4pm, 20th Nov 2024

M65

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Alchester RC (Bicester) | St Austell Running Club

Races
172
Miles
17694
Miles
51
Miles
2221
Miles
3356
WAVA
84.11%
Mile
5:24
5k
18:10
5M
30:43
10k
38:12
10M
1:04:03
Half
1:24:51
Mara
3:03:12

About Me
Cornish GP 2011 Series 4th V50 Cornish GP 2012 Series 2nd V50 Cornish GP 2013 Series V50 CHAMPION!!!!! Cornish GP 2014 Series 2nd V55 Cornish GP 2015 Series V55 CHAMPION!!!!! Cornish GP 2016 Series 2nd V55 Show More...

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Recent Blogs
Par Track 1 mile Time Trial	Dec 2015
STARC	Nov 2010
First Cornish Run	Jun 2010
Motivation returns	Apr 2010
Consolidation	Apr 2010

My parkrun
No parkrun selected

Recent Training
21st Nov	General	1.4mi	29:49
20th Nov	General	8.3mi	1:06:44
19th Nov	General	3.2mi	56:38
18th Nov	General	5.1mi	40:21
17th Nov	General	6.1mi	48:23

12 Month Benchmarks	Run
Mile	6:03
5k	20:31
5mi	34:04
10k	42:52
10mi	1:12:00
Half	1:38:16

Recent Pictures

2024 Targets	Set your targets
Run 1200

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Buddies (1)

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Best Times
Best WAVA

Dist	Races	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
1mi	4										5:30 81.23	5:24 84.11	5:27 83.34				5:24 5:24/mi	84.11
5km	4			18:34 77.45	18:17 79.27	18:56 77.16					18:10 83.75						18:10 5:51/mi	83.75
3.3mi	2					20:03 76.35											20:03 6:10/mi	76.35
3.9mi	2			24:16 74.86		25:18 72.97											24:16 6:13/mi	74.86
4mi	5			23:46 78.41		24:44 76.58					24:29 80.64	25:16 78.81	25:27 78.92				23:46 5:56/mi	80.64
4.1mi	3			24:08 79.21		25:26 76.39											24:08 5:53/mi	79.21
4.2mi	2			25:35 77.15		25:49 77.70											25:35 6:03/mi	77.70
4.2mi	1					27:35 73.08											27:35 6:29/mi	73.08
5mi	23			31:12 75.01	31:50 74.12	32:41 72.79	31:35 75.95	31:28 76.87	31:04 78.53	30:43 80.10	30:48 80.58	30:46 81.37					30:43 6:09/mi	81.37
8.2km	1		38:40 61.71														38:40 7:35/mi	61.71
8.8km	1		40:30 62.81														40:30 7:24/mi	62.81
5.5mi	1					39:16 66.81											39:16 7:08/mi	66.81
6mi	12			39:01 72.27	41:07 69.15	38:50 73.83											38:50 6:28/mi	73.83
10km	33	48:30 58.78	41:05 70.53	38:23 76.12	39:52 73.90	39:41 74.87		40:02 75.49	38:54 78.36	38:36 79.66	38:24 80.78	38:12 81.92	40:44 77.52	41:01 77.68	49:12 65.35		38:12 6:09/mi	81.92
6.7mi	1										47:24 70.90						47:24 7:04/mi	70.90
7mi	10							49:25 69.40	46:16 74.76	45:38 76.47	46:54 75.07	47:20 75.05	48:44 73.54				45:38 6:31/mi	76.47
7.2mi	2						1:04:55 54.19		1:02:51 56.95								1:02:51 8:42/mi	56.95
15km	1					1:14:29 61.21											1:14:29 7:59/mi	61.21
10mi	24		1:15:29 63.42	1:04:03 75.38	1:07:45 71.87	1:11:53 68.32		1:05:54 75.83	1:10:08 71.88	1:05:40 77.45	1:05:07 78.81	1:04:05 80.81	1:07:00 78.01	1:10:26 74.89	1:14:04 71.88	1:11:55 74.73	1:04:03 6:24/mi	80.81
12.1mi	2	1:40:30 57.20		1:23:53 70.29													1:23:53 6:56/mi	70.29
13.1mi	20				1:30:19 71.32	1:30:50 71.54			1:29:39 74.43	1:27:11 77.22	1:28:29 76.78	1:24:51 80.80	1:30:58 76.07	1:34:19 74.06			1:24:51 6:29/mi	80.80
15mi	3			1:45:05 70.20	1:46:24 69.94	1:44:32 71.81											1:44:32 6:58/mi	71.81
26.2mi	8			3:11:36 69.89	3:30:51 64.06	3:35:33 63.21			3:25:37 68.04	3:03:12 77.06		3:21:33 71.32	3:12:19 75.44	3:20:19 73.11			3:03:12 7:00/mi	77.06

2019		Result	WAVA	Distance
9 Nov	Elan Valley 10 SB	1:11:55	74.73	10mi
2018		Result	WAVA	Distance
17 Nov	Elan Valley 10 SB	1:14:04	71.88	10mi
1 Sep	Bucknell Trail Run SB	49:12	65.35	10km
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:20:19	73.11	26.2mi
26 Mar	An Res Hellys SB	1:10:26	74.89	10mi
12 Mar	Run Falmouth Half Marathon SB	1:34:19	74.06	13.1mi
26 Feb	Looe 10	1:16:02	69.38	10mi
5 Feb	Newquay 10K SB	41:01	77.68	10km
2016		Result	WAVA	Distance
23 Oct	Abingdon Marathon SB	3:12:19	75.44	26.2mi
18 Sep	TRURO HALF MARATHON	1:37:35	70.91	13.1mi
4 Sep	Treggy 7 SB	48:44	73.54	7mi
12 Aug	St Levan 10k SB	40:44	77.52	10km
7 Aug	Indian Queens Half Marathon	1:33:03	74.37	13.1mi
17 Jul	Magnificent 7	50:30	70.97	7mi
6 Jul	Midsummer Turkey Trot SB	25:27	78.92	4mi
8 May	Trevornick Trot	1:15:33	69.18	10mi
3 Apr	An Res Hellys SB	1:07:00	78.01	10mi
15 Mar	Bannnister Time Trial 1 Mile - Par Track SB	5:27	83.34	1mi
13 Mar	Run Falmouth Half Marathon SB	1:30:58	76.07	13.1mi
2015		Result	WAVA	Distance
15 Dec	Bannnister Time Trial 1 Mile - Par Track PB	5:24	84.11	1mi
22 Nov	Falmouth mob match	32:06	77.99	5mi
4 Oct	Newquay 10K	40:40	76.95	10km
20 Sep	TRURO HALF MARATHON	1:34:06	72.86	13.1mi
6 Sep	treggy 7 SB	47:20	75.05	7mi
19 Jul	Magnificent 7	48:03	73.93	7mi
8 Jul	Midsummer Turkey Trot SB	25:16	78.81	4mi
13 Jun	sticker 5	32:03	78.11	5mi
2 Jun	Cubert 5 SB	30:46	81.37	5mi
26 Apr	Shakespeare Marathon SB	3:21:33	71.32	26.2mi
29 Mar	An Res Hellys	1:06:21	78.05	10mi
15 Mar	Run Falmouth Half Marathon	1:28:25	77.54	13.1mi
8 Mar	Bideford Half Marathon PB	1:24:51	80.80	13.1mi
1 Feb	Marazion 10K PB	38:12	81.92	10km
18 Jan	Storm Force 10 SB	1:04:05	80.81	10mi
2014		Result	WAVA	Distance
23 Nov	Falmouth mob match	31:33	78.67	5mi
5 Oct	Newquay 10K	39:36	78.33	10km
30 Sep	Bannnister Time Trial 1 Mile - Par Track	5:32	80.74	1mi
14 Sep	Truro Half Marathon	1:34:46	71.69	13.1mi
7 Sep	Treggy 7 SB	46:54	75.07	7mi
26 Aug	DAN 5K Series PB	18:10	83.75	5km
15 Aug	St Levan 10k SB	38:24	80.78	10km
26 Jul	Tywardreath Trotter PB	47:24	70.90	6.7mi
9 Jul	Summer Turkey Trot SB	24:29	80.64	4mi
3 Jul	The Boconnoc Race	33:39	73.76	5mi
1 Jul	Bannnister Time Trial 1 Mile - Par Track SB	5:30	81.23	1mi
24 Jun	Cornwall 10000m Championships	39:23	78.76	10km
14 Jun	sticker 5	32:23	76.64	5mi
3 Jun	Cubert 5 SB	30:48	80.58	5mi
11 May	Trevornick Trot	1:13:27	69.87	10mi
30 Mar	An Res Hellys	1:07:40	75.84	10mi
16 Mar	Run Falmouth SB	1:28:29	76.78	13.1mi
23 Feb	Cornwall Fire & Rescue Half Marathon	1:35:22	71.24	13.1mi
19 Jan	Storm Force 10 SB	1:05:07	78.81	10mi
2013		Result	WAVA	Distance
24 Nov	Falmouth mob match	31:50	77.29	5mi
20 Oct	Abingdon Marathon PB	3:03:12	77.06	26.2mi
6 Oct	Newquay 10K SB	38:36	79.66	10km
15 Sep	Truro Half Marathon	1:30:24	74.48	13.1mi
1 Sep	Treggy 7 PB	45:38	76.47	7mi
4 Aug	Indian Queens Half Marathon SB	1:27:11	77.22	13.1mi
21 Jul	Magnificent 7	47:38	73.26	7mi
15 Jun	sticker 5	31:27	78.23	5mi
4 Jun	Cubert 5 PB	30:43	80.10	5mi
12 May	Trevornick Trot	1:10:17	72.36	10mi
24 Mar	An Res Hellys	1:05:52	77.22	10mi
17 Mar	Run Falmouth	1:28:20	76.22	13.1mi
24 Feb	Cornwall Fire & Rescue Half Marathon	1:29:56	74.86	13.1mi
3 Feb	Marazion 10K	39:46	77.32	10km
20 Jan	Storm Force 10 SB	1:05:40	77.45	10mi
2012		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:25:37	68.04	26.2mi
7 Oct	Newquay 10K SB	38:54	78.36	10km
16 Sep	Truro Half Marathon	1:30:07	74.04	13.1mi
9 Sep	Probus 10K	40:29	75.29	10km
2 Sep	Treggy 7 SB	46:16	74.76	7mi
5 Aug	Indian Queens Half Marathon SB	1:29:39	74.43	13.1mi
15 Jul	Magnificent 7	48:29	71.35	7mi
24 Jun	The Great Lanhydrock Run	1:15:14	67.01	10mi
16 Jun	sticker 5	32:13	75.73	5mi
29 May	Cubert 5 SB	31:04	78.53	5mi
25 Mar	An Res Hellys SB	1:10:08	71.88	10mi
26 Feb	Cornwall Fire & Rescue Half Marathon	1:32:26	72.18	13.1mi
5 Feb	Marazion 10K	42:44	71.33	10km
1 Jan	Brown Willy Run 7 PB	1:02:51	56.95	7.23mi
2011		Result	WAVA	Distance
27 Nov	Falmouth mob match	32:32	74.35	5mi
2 Oct	Newquay 10k	41:18	73.17	10km
11 Sep	Probus 10K	41:59	71.98	10km
4 Sep	treggy 7 SB	49:25	69.40	7mi
7 Aug	Indian Queens Half Marathon			13.1mi
3 Jul	launceston 10	1:16:03	65.71	10mi
18 Jun	sticker 5	32:24	74.66	5mi
7 Jun	Cubert 5 SB	31:28	76.87	5mi
8 May	Trevornick Trot	1:14:09	67.39	10mi
27 Mar	An Resek Hellys	1:06:10	75.52	10mi
6 Feb	Marazion 10k SB	40:02	75.49	10km
23 Jan	Storm Force 10 SB	1:05:54	75.83	10mi
1 Jan	Brown Willy Run 7	58:10	61.18	7.25mi
2010		Result	WAVA	Distance
8 Jun	Cubert 5 SB	31:35	75.95	5mi
1 Jan	Brown Willy Run 7 SB	1:04:55	54.19	7.23mi
2009		Result	WAVA	Distance
29 Nov	Maylarch Eynsham 10K	41:22	71.82	10km
11 Oct	Hanney 5	33:14	71.59	5mi
3 Oct	Coniston Trail Race PB	1:14:29	61.21	15km
19 Sep	Woodstock 12			12.113mi
13 Sep	Witney Cotswold Classic 10 SB	1:11:53	68.32	10mi
6 Sep	Headington 10k SB	39:41	74.87	10km
3 Sep	Oxford (Mota-Vation Series Race 5) SB	24:44	76.58	4mi
6 Aug	Chipping Norton (Mota-Vation Series Race 4) SB	25:49	77.70	4.23mi
2 Aug	Hooky 6	38:56	73.64	6mi
18 Jul	Hornton Classic 6 PB	38:50	73.83	6mi
2 Jul	Combe (Mota-vation Series Race 3) SB	25:18	72.97	3.9mi
28 Jun	Thame CPM 10K	44:45	66.39	10km
6 Jun	Otmoor Challenge	1:39:27	65.34	13.1mi
4 Jun	Bletchingdon (Mota-Vation Series Race 2) PB	27:35	73.08	4.25mi
19 May	Charndon 5k SB	18:56	77.16	5km
7 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	25:26	76.39	4.1mi
4 May	Great Weston 5 SB	32:41	72.79	5mi
26 Apr	London Marathon SB	3:35:33	63.21	26.2mi
19 Apr	Oxfordshire Road Relays PB	20:03	76.35	3.25mi
5 Apr	White Horse Half Marathon SB	1:30:50	71.54	13.1mi
8 Mar	Banbury 15 PB	1:44:32	71.81	15mi
15 Feb	Hardwick X-Stream	40:37	70.59	6mi
1 Feb	Oxford Mail XC League Race 4 (Mens) Cirencester PB	39:16	66.81	5.5mi
4 Jan	Oxford Mail League Round 3 - Drayton (Men)	33:09	76.19	5.3mi
2008		Result	WAVA	Distance
21 Dec	Hooky Christmas Canter 6ish	50:26	56.85	6mi
30 Nov	Maylarch Eynsham 10k	40:04	73.53	10km
2 Nov	Oxford Mail XC League - Race 1 (Men); Ascott-under-Wychwood	39:33	65.17	5.45mi
19 Oct	Abingdon Marathon SB	3:30:51	64.06	26.2mi
12 Oct	Hanney 5 SB	31:50	74.12	5mi
14 Sep	Fit2run Cotswold Classic 10 SB	1:07:45	71.87	10mi
31 Aug	Headington 10K SB	39:52	73.90	10km
3 Aug	Hook Norton 6 SB	41:07	69.15	6mi
26 Jul	Hornton Classic 6	42:35	66.77	6mi
29 Jun	Thame 10K	42:45	68.91	10km
20 May	Charndon 5k SB	18:17	79.27	5km
5 May	Great Weston 5	32:30	72.60	5mi
1 May	Charlton-on-Otmoor (Mota-Vation Series Race 1)	24:50	77.60	4.1mi
20 Apr	Oxfordshire Road Relays	20:05	69.58	3mi
6 Apr	White Horse Half Marathon SB	1:30:19	71.32	13.1mi
9 Mar	Banbury 15 SB	1:46:24	69.94	15mi
2 Mar	Oxford Mail XC League Race 5 (Men)	42:26	69.43	10km
17 Feb	Hardwick X-Stream Cross Country	40:25	70.34	6mi
3 Feb	Oxford Mail XC League Race 4 (Men) Cirencester	39:39	74.30	10km
20 Jan	Wendover Multi-Terrain 5	35:27	66.55	5mi
2007		Result	WAVA	Distance
30 Dec	Oxford Mail XC League Race 3 (Men) Drayton	41:21	66.31	5.79mi
16 Dec	Hooky Christmas Canter	48:17	58.88	6mi
2 Dec	Oxford Mail XC League Race 2 (Men) Culham	40:15	60.65	5.21mi
25 Nov	Maylarch Eynsham 10k	40:51	71.52	10km
14 Oct	Leicester Marathon SB	3:11:36	69.89	26.2mi
15 Sep	Woodstock 12 PB	1:23:53	70.29	12.11mi
9 Sep	Cotswold Classic 10 Mile Road Race PB	1:04:03	75.38	10mi
2 Sep	Lidl Headington 10K SB	38:23	76.12	10km
30 Aug	Oxford Mota Vation Series Race 5 PB	23:46	78.41	4mi
5 Aug	Hooky 6 SB	39:01	72.27	6mi
2 Aug	Chipping Norton (Mota-Vation Series Race 4) PB	25:35	77.15	4.23mi
26 Jul	Combe Motavation Race PB	24:16	74.86	3.9mi
21 Jul	Hornton Classic 6	39:07	72.08	6mi
24 Jun	Thame 10k	42:31	68.72	10km
22 May	Charndon 5K SB	18:34	77.45	5km
20 May	Oxford Town & Gown 10K	40:54	71.43	10km
7 May	Great Weston 5 Mile Race SB	31:12	75.01	5mi
3 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	24:08	79.21	4.1mi
15 Apr	Oxfordshire Road Relays	20:13	74.53	3.25mi
25 Mar	Carterton 10k	39:13	74.50	10km
11 Mar	Banbury 15 SB	1:45:05	70.20	15mi
4 Mar	Oxford Mail XC League Race 5(Men) Drayton	41:36	65.36	5.79mi
11 Feb	Wellingborough Multi-Terrain Series (Round 2)	41:11	70.94	10km
4 Feb	Oxford Mail XC League- Race 4 (Men): Cirencester	38:45	72.76	6mi
14 Jan	Wendover Multi-Terrain 5	35:45	65.46	5mi
2006		Result	WAVA	Distance
31 Dec	Oxford Mail XC League - Race 3 (Men); Radley PB	38:40	61.71	8.2km
3 Dec	Oxford Mail XC Lge- Race 4 (Men) Culham PK PB	40:30	62.81	8.8km
26 Nov	Maylarch Eynsham 10K SB	41:05	70.53	10km
5 Nov	Oxford Mail XC League - Race 1 (Men) Ascott-under-Wychwood	38:07	73.36	6mi
10 Sep	The Cotswold Classic 10 Mile Road Race SB	1:15:29	63.42	10mi
3 Sep	Headington 10K	44:15	65.48	10km
2004		Result	WAVA	Distance
11 Sep	Woodstock 12 SB	1:40:30	57.20	12.11mi
16 May	Oxford Town & Gown 10K SB	48:30	58.78	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	3	0	0	0	0	0	0	0	0	0	0	0	3
2024	100	101	101	107	102	120	101	105	101	101	65	0	1104
2024	0	22	28	13	0	0	0	0	0	0	0	0	63
2023	9	0	0	0	0	0	0	0	0	0	0	0	9
2023	1.9	1.5	1	0	0	0	0	0	0	2.4	3	0	9.8
2023	87	95	70	26	116	81	8	44	58	63	100	103	851
2023	42	28	0	0	0	0	0	0	0	33	43	0	145
2022	101	101	117	119	22	80	44	14	35	40	43	73	789
2021	73	6	52	36	16	21	61	73	58	42	76	44	560
2020	114	10	34	100	85	7	4	10	24	54	68	15	525
2020	0	0	1	0	0	0	0	0	0	0	0	0	1
2019	27	0	0	0	0	0	0	0	0	0	0	0	27
2019	5.9	0	1	0	0	0	0	0	0	0	0	0	6.9
2019	67	1	0	79	87	81	57	29	73	97	66	100	738
2019	0	0	15	0	0	0	0	0	0	0	1	1	17
2018	5	24	23	2	60	151	46	80	29	10	72	25	527
2018	2.1	0.8	0.3	0	0	0	0.3	2.2	2.3	1.1	3	3.2	15.1
2018	49	60	90	82	82	58	87	41	39	66	77	85	814
2018	83	47	65	83	17	0	0	16	0	6	0	0	317
2017	11	9	10	8	161	115	119	25	30	5	90	7	590
2017	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2017	108	102	60	19	20	91	96	192	155	76	86	20	1026
2017	0	0	0	11	0	0	0	0	0	0	0	0	11
2016	59	52	37	9	8	100	4	0	110	19	36	67	501
2016	0	0	0	0	0	0	0	0	0	0	1	0	1
2016	59	92	109	108	127	70	137	118	81	112	98	140	1251
2016	47	84	25	17	13	0	71	22	17	32	68	0	397
2015	118	78	77	84	97	54	63	49	61	84	78	102	946
2015	0	0	0	0	0	0	0	2	0.6	0	0	0	2.6
2015	88	73	76	50	37	38	60	38	43	85	73	23	686
2015	0	66	0	0	35	0	15	85	0	11	0	0	213
2014	21	0	15	25	0	113	38	28	45	0	96	119	500
2014	1.2	2.6	0	0	0	0	0	0	0	0	0.5	0.8	5.1
2014	110	100	103	100	68	86	106	104	42	82	62	77	1040
2014	0	0	0	0	0	0	42	0	20	82	0	0	144
2013	30	0	0	17	0	0	18	6	0	0	0	70	141
2013	2.2	2.3	3	0.6	0	0	0	0	0	0	0	0	8.2
2013	107	76	103	116	24	123	133	126	131	89	73	74	1176
2013	24	0	0	0	0	79	63	90	25	20	47	0	349
2012	0	0	0	0	0	0	0	0	0	0	1.4	1	2.4
2012	25	124	125	74	128	101	134	131	115	78	4	61	1100
2012	0	0	0	0	0	26	82	29	55	9	9	0	210
2011	0	0	0	0	0	0	0	0	0	9	0	0	9
2011	85	87	105	67	64	42	86	49	102	108	102	89	986
2011	0	8	0	0	0	0	35	5	0	36	0	0	84
2010	0	0	14	84	5	0	0	0	0	0	0	0	103
2010	42	112	106	86	59	53	67	61	60	77	97	69	888
2010	14	12	27	34	0	0	0	0	0	0	0	0	88
2009	152	103	170	104	55	104	135	86	69	30	61	7	1076
2009	0	0	0	0	0	0	0	13	71	50	49	0	182
2008	137	55	85	112	139	68	77	205	140	112	121	78	1332
2007	103	99	107	144	42	76	150	151	160	83	68	18	1200
2006	0	0	0	0	16	95	78	64	67	86	69	76	552

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	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
5mi, 39:43 Run - General 1) 1mi - 8:27(8:27/mi) 134/164bpm [1132b/mi] 99cal 7.1/7.93mph 2) 1mi - 7:46(7:46/mi) 140/150bpm [1087b/mi] 97cal 7.72/8.16mph 3) 1mi - 7:33(7:33/mi) 150/169bpm [1133b/mi] 100cal 7.94/8.7mph 4) 1mi - 7:44(7:44/mi) 150/162bpm [1159b/mi] 100cal 7.76/8.68mph 5) 1mi - 8:09(8:09/mi) 155/163bpm [1262b/mi] 110cal 7.37/8.2mph 6) 0.01mi - 5(8:02/mi) 159/159bpm [1277b/mi] 7.47/7.01mph Add a comment	3mi, 1:10:57 Cross - General 1) 1mi - 29:56(29:56/mi) 89/111bpm [2665b/mi] 132cal 52/80rpm 2/3.49mph 2) 1mi - 27:43(27:43/mi) 72/90bpm [1995b/mi] 61cal 51/80rpm 2.17/3.78mph 3) 1mi - 13:15(13:15/mi) 64/72bpm [848b/mi] 20cal 51/80rpm 4.53/30.43mph 4) 0.03mi - 3(1:44/mi) 47/47bpm [82b/mi] 51/80rpm 34.51/33.12mph Add a comment	10mi, 1:15:29 Run - General 1) 1mi - 8:59(8:59/mi) 127/152bpm [1141b/mi] 95cal 6.68/7.43mph 2) 1mi - 8:12(8:12/mi) 137/144bpm [1124b/mi] 97cal 7.31/7.72mph 3) 1mi - 7:27(7:27/mi) 135/144bpm [1005b/mi] 82cal 8.06/8.58mph 4) 1mi - 7:28(7:28/mi) 142/147bpm [1061b/mi] 90cal 8.03/8.31mph 5) 1mi - 7:18(7:18/mi) 142/149bpm [1036b/mi] 85cal 8.23/8.77mph 6) 1mi - 7:11(7:11/mi) 140/151bpm [1005b/mi] 77cal 8.36/8.89mph 7) 1mi - 6:52(6:52/mi) 142/147bpm [974b/mi] 77cal 8.75/9.06mph 8) 1mi - 6:59(6:59/mi) 147/173bpm [1027b/mi] 83cal 8.59/9.85mph 9) 1mi - 7:13(7:13/mi) 147/165bpm [1060b/mi] 85cal 8.32/9.83mph 10) 1mi - 7:49(7:49/mi) 150/158bpm [1172b/mi] 96cal 7.68/8.97mph 11) 0.01mi - 2(7:21/mi) 149/149bpm [1096b/mi] 8.16/7.12mph Add a comment	-	-	1.2mi, 1:25:30 Cross - General 1) 1mi - 1:15:25(1:15:25/mi) 73/118bpm [5505b/mi] 202cal 59/80rpm 0.8/2.48mph 2) 0.23mi - 10:05(43:21/mi) 74/88bpm [3208b/mi] 25cal 53/61rpm 1.38/2.88mph Add a comment	1.9mi, 1:19:38 Cross - General 1) 1mi - 22:01(22:01/mi) 88/115bpm [1938b/mi] 98cal 50/80rpm 2.72/3.88mph 2) 0.87mi - 57:37(1:06:31/mi) 95/142bpm [6319b/mi] 294cal 56/90rpm 0.9/3.74mph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	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
-	7mi, 55:26 Run - General 1) 1mi - 9:28(9:28/mi) 133/172bpm [1258b/mi] 108cal 6.34/7.43mph 2) 1mi - 7:52(7:52/mi) 142/160bpm [1117b/mi] 99cal 7.63/8.2mph 3) 1mi - 7:43(7:43/mi) 144/158bpm [1111b/mi] 97cal 7.78/8.54mph 4) 1mi - 7:39(7:39/mi) 151/181bpm [1155b/mi] 98cal 7.84/8.77mph 5) 1mi - 7:32(7:32/mi) 162/171bpm [1219b/mi] 107cal 7.97/8.93mph 6) 1mi - 7:24(7:24/mi) 163/172bpm [1205b/mi] 107cal 8.12/8.58mph 7) 1mi - 7:42(7:42/mi) 161/177bpm [1241b/mi] 105cal 7.78/8.91mph 8) 0.02mi - 7(7:21/mi) 165/166bpm [1212b/mi] 1cal 8.17/8.47mph Add a comment	-	7.1mi, 56:13 Run - General 1) 1mi - 9:09(9:09/mi) 140/148bpm [1281b/mi] 113cal 6.56/7.31mph 2) 1mi - 8:17(8:17/mi) 148/153bpm [1225b/mi] 108cal 7.25/7.74mph 3) 1mi - 7:54(7:54/mi) 150/154bpm [1185b/mi] 103cal 7.6/8.2mph 4) 1mi - 7:23(7:23/mi) 151/155bpm [1114b/mi] 97cal 8.13/8.47mph 5) 1mi - 7:23(7:23/mi) 148/157bpm [1093b/mi] 90cal 8.12/8.81mph 6) 1mi - 7:52(7:52/mi) 150/158bpm [1179b/mi] 99cal 7.63/8.62mph 7) 1mi - 7:42(7:42/mi) 150/162bpm [1155b/mi] 94cal 7.79/8.56mph 8) 0.07mi - 34(7:36/mi) 152/156bpm [1155b/mi] 7cal 7.9/8.54mph Add a comment	2.3mi, 1:09:56 Cross - General 1) 1mi - 33:56(33:56/mi) 76/98bpm [2579b/mi] 105cal 53/62rpm 1.77/3.95mph 2) 1mi - 24:15(24:15/mi) 86/118bpm [2086b/mi] 89cal 55/80rpm 2.47/4.15mph 3) 0.28mi - 11:45(42:33/mi) 82/90bpm [3489b/mi] 37cal 52/79rpm 1.41/3.8mph Add a comment	6.2mi, 53:41 Run - General 1) 1mi - 9:15(9:15/mi) 138/151bpm [1276b/mi] 110cal 6.49/7.31mph 2) 1mi - 8:52(8:52/mi) 145/155bpm [1285b/mi] 111cal 6.77/7.76mph 3) 1mi - 8:59(8:59/mi) 144/155bpm [1293b/mi] 103cal 6.68/8.41mph 4) 1mi - 7:51(7:51/mi) 155/177bpm [1216b/mi] 102cal 7.65/8.27mph 5) 1mi - 8:56(8:56/mi) 164/177bpm [1465b/mi] 126cal 6.72/8.14mph 6) 1mi - 8:16(8:16/mi) 169/176bpm [1398b/mi] 121cal 7.25/8.29mph 7) 0.19mi - 1:32(7:58/mi) 173/177bpm [1378b/mi] 23cal 7.53/7.53mph Add a comment	-
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	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
-	7mi, 55:40 Run - General 1) 1mi - 8:58(8:58/mi) 119/126bpm [1067b/mi] 80cal 6.69/7.56mph 2) 1mi - 8:08(8:08/mi) 128/133bpm [1041b/mi] 80cal 7.38/8.16mph 3) 1mi - 7:57(7:57/mi) 133/139bpm [1058b/mi] 82cal 7.55/8.01mph 4) 1mi - 7:12(7:12/mi) 138/145bpm [994b/mi] 80cal 8.33/8.6mph 5) 1mi - 7:46(7:46/mi) 137/144bpm [1064b/mi] 81cal 7.73/8.45mph 6) 1mi - 7:41(7:41/mi) 137/148bpm [1052b/mi] 76cal 7.82/8.64mph 7) 1mi - 7:55(7:55/mi) 136/153bpm [1076b/mi] 73cal 7.58/8.25mph 8) 0.01mi - 3(7:53/mi) 137/138bpm [1080b/mi] 7.61/7.08mph Add a comment	7.2mi, 56:09 Run - General 1) 1mi - 9:02(9:02/mi) 108/124bpm [976b/mi] 65cal 6.64/7.72mph 2) 1mi - 7:51(7:51/mi) 116/142bpm [910b/mi] 63cal 7.65/8.37mph 3) 1mi - 7:34(7:34/mi) 125/132bpm [945b/mi] 70cal 7.93/8.47mph 4) 1mi - 7:45(7:45/mi) 120/130bpm [930b/mi] 61cal 7.74/8.89mph 5) 1mi - 7:18(7:18/mi) 119/140bpm [869b/mi] 52cal 8.22/9.06mph 6) 1mi - 7:48(7:48/mi) 122/140bpm [952b/mi] 60cal 7.69/8.47mph 7) 1mi - 7:31(7:31/mi) 129/137bpm [970b/mi] 68cal 7.98/8.87mph 8) 0.17mi - 1:20(7:53/mi) 132/133bpm [1040b/mi] 12cal 7.61/8.6mph Add a comment	-	8mi, 58:02 Run - General 1) 1mi - 8:24(8:24/mi) 121/130bpm [1016b/mi] 80cal 7.14/7.99mph 2) 1mi - 7:45(7:45/mi) 126/131bpm [976b/mi] 77cal 7.75/8.14mph 3) 1mi - 7:10(7:10/mi) 124/134bpm [888b/mi] 64cal 8.38/8.83mph 4) 1mi - 6:53(6:53/mi) 131/140bpm [901b/mi] 69cal 8.72/9.23mph 5) 1mi - 7:00(7:00/mi) 132/147bpm [924b/mi] 68cal 8.57/9.08mph 6) 1mi - 6:50(6:50/mi) 135/145bpm [924b/mi] 70cal 8.77/9.31mph 7) 1mi - 6:40(6:40/mi) 130/139bpm [866b/mi] 57cal 9.01/10.08mph 8) 1mi - 7:18(7:18/mi) 130/138bpm [949b/mi] 59cal 8.22/9.48mph 9) 0.01mi - 3(7:11/mi) 129/130bpm [926b/mi] 8.36/7.68mph Add a comment	-	3mi, 1:54:37 Cross - General 1) 1mi - 23:23(23:23/mi) 115/147bpm [2689b/mi] 189cal 50/77rpm 2.57/3.61mph 2) 1mi - 1:05:15(1:05:15/mi) 84/120bpm [5481b/mi] 214cal 52/80rpm 0.92/3.28mph 3) 1mi - 25:55(25:55/mi) 94/107bpm [2436b/mi] 111cal 50/79rpm 2.32/23.79mph 4) 0.03mi - 4(2:18/mi) 88/88bpm [202b/mi] 60/60rpm 26.15/24.15mph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	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
1.9mi, 2:20:06 Cross - General 1) 1mi - 1:18:01(1:18:01/mi) 64/126bpm [4993b/mi] 161cal 55/80rpm 0.77/6.59mph 2) 0.91mi - 1:02:05(1:08:19/mi) 83/127bpm [5671b/mi] 224cal 53/80rpm 0.88/4.44mph Add a comment	1.9mi, 2:28:29 Cross - General 1) 1mi - 30:00(30:00/mi) 81/101bpm [2430b/mi] 101cal 53/80rpm 2/3.88mph 2) 0.93mi - 1:58:29(2:07:42/mi) 50/133bpm [6385b/mi] 136cal 51/75rpm 0.47/3.72mph Add a comment 3.5mi, 30:21 Run - General 1) 1mi - 9:28(9:28/mi) 162/173bpm [1532b/mi] 137cal 6.34/7.33mph 2) 1mi - 8:46(8:46/mi) 169/176bpm [1483b/mi] 133cal 6.84/7.81mph 3) 1mi - 8:18(8:18/mi) 173/180bpm [1436b/mi] 130cal 7.23/7.7mph 4) 0.51mi - 3:49(7:28/mi) 176/182bpm [1314b/mi] 61cal 8.04/9.02mph Add a comment	6.1mi, 48:23 Run - General 1) 1mi - 8:44(8:44/mi) 133/147bpm [1162b/mi] 95cal 6.87/7.83mph 2) 1mi - 8:16(8:16/mi) 143/158bpm [1181b/mi] 100cal 7.26/7.85mph 3) 1mi - 8:14(8:14/mi) 149/160bpm [1226b/mi] 102cal 7.29/7.93mph 4) 1mi - 7:35(7:35/mi) 157/168bpm [1191b/mi] 99cal 7.91/8.64mph 5) 1mi - 7:18(7:18/mi) 161/170bpm [1175b/mi] 98cal 8.22/9.71mph 6) 1mi - 7:17(7:17/mi) 163/171bpm [1188b/mi] 100cal 8.23/9.54mph 7) 0.13mi - 58(7:11/mi) 165/168bpm [1184b/mi] 13cal 8.36/9.54mph Add a comment	5.1mi, 40:21 Run - General 1) 1mi - 9:09(9:09/mi) 128/167bpm [1172b/mi] 94cal 6.55/7.68mph 2) 1mi - 8:05(8:05/mi) 138/143bpm [1115b/mi] 92cal 7.42/8.16mph 3) 1mi - 7:26(7:26/mi) 143/148bpm [1064b/mi] 88cal 8.07/8.66mph 4) 1mi - 7:28(7:28/mi) 150/176bpm [1120b/mi] 91cal 8.03/8.89mph 5) 1mi - 7:38(7:38/mi) 153/163bpm [1168b/mi] 96cal 7.86/8.87mph 6) 0.08mi - 35(7:16/mi) 156/158bpm [1133b/mi] 7cal 8.26/8.25mph Add a comment	3.2mi, 56:38 Cross - General 1) 0.09mi - 2:10(23:14/mi) 79/82bpm [1835b/mi] 7cal 52/55rpm 2.58/3.67mph 2) 1mi - 26:54(26:54/mi) 92/140bpm [2474b/mi] 122cal 52/80rpm 2.23/4.05mph 3) 1mi - 8:38(8:38/mi) 98/131bpm [846b/mi] 40cal 51/72rpm 6.95/29.64mph 4) 1mi - 17:05(17:05/mi) 93/95bpm [1588b/mi] 66cal 56/61rpm 3.51/5.13mph 5) 0.1mi - 1:52(18:30/mi) 94/95bpm [1738b/mi] 7cal 54/57rpm 3.24/4.36mph Add a comment	8.3mi, 1:06:44 Run - General 1) 1mi - 9:05(9:05/mi) 127/142bpm [1154b/mi] 92cal 6.61/7.26mph 2) 1mi - 8:07(8:07/mi) 133/144bpm [1079b/mi] 86cal 7.4/7.85mph 3) 1mi - 8:27(8:27/mi) 131/144bpm [1107b/mi] 82cal 7.1/7.81mph 4) 1mi - 7:57(7:57/mi) 137/151bpm [1089b/mi] 84cal 7.55/8.37mph 5) 1mi - 7:28(7:28/mi) 141/147bpm [1053b/mi] 84cal 8.04/8.56mph 6) 1mi - 7:27(7:27/mi) 138/146bpm [1027b/mi] 75cal 8.06/8.66mph 7) 1mi - 8:00(8:00/mi) 143/153bpm [1145b/mi] 89cal 7.49/8.64mph 8) 1mi - 7:56(7:56/mi) 142/156bpm [1126b/mi] 80cal 7.57/8.5mph 9) 0.29mi - 2:17(7:59/mi) 146/155bpm [1165b/mi] 25cal 7.52/8.56mph Add a comment	1.4mi, 29:49 Cross - General 1) 1mi - 20:30(20:30/mi) 89/96bpm [1824b/mi] 91cal 53/80rpm 2.93/4.51mph 2) 0.37mi - 9:20(24:57/mi) 81/91bpm [2021b/mi] 28cal 56/60rpm 2.4/4.55mph Add a comment

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