Night..Nurse

Last on at 8am, 15th Nov 2024

F60

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Mileage
Training

Races
72
Miles
28540
Miles
122
Miles
382
Miles
753
WAVA
85.82%
5k
21:30
5M
35:59
10k
44:19
10M
1:14:20
Half
1:38:15
20M
2:35:17
Mara
3:39:47

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Recent Training
20th Nov	General	7.1mi	1:11:09
20th Nov	General	5mi	1:09:51
19th Nov	General	2mi	20:53
19th Nov	Strength	0mi	46:12
18th Nov	General	2mi	20:14

12 Month Benchmarks	Run	Bike
Mile	7:24	2:25
5k	23:29	37:12
5mi	41:14	1:13:19
10k	51:38	0
10mi	1:25:31	0

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	PB	WB
3km	1									12:29 79.94					12:29 6:42/mi	79.94
3.2km	1										12:37 85.82				12:37 6:21/mi	85.82
4km	1									17:21 78.43					17:21 6:59/mi	78.43
5km	6							22:50 73.80	21:35 78.96	21:30 80.17					21:30 6:55/mi	80.17
5mi	2							36:40 74.20		35:59 77.36					35:59 7:12/mi	77.36
6mi	1					45:25 71.53									45:25 7:34/mi	71.53
10km	15			48:29 67.97	47:47 69.71	47:27 70.20	47:33 71.64	46:05 74.78	45:47 76.15	44:19 78.67	44:28 79.32				44:19 7:08/mi	79.32
7mi	3							54:10 72.13	51:38 76.56		53:11 76.11				51:38 7:23/mi	76.56
8mi	1				1:05:03 66.81										1:05:03 8:08/mi	66.81
9mi	1				1:20:45 60.93										1:20:45 8:58/mi	60.93
10mi	10	1:15:30 69.76		1:17:17 70.19	1:21:28 67.34	1:19:24 69.09	1:17:14 71.85	1:16:52 73.91	1:15:18 76.35		1:14:49 78.74	1:14:20 80.23			1:14:20 7:26/mi	80.23
10.6mi	1										1:19:12 78.76				1:19:12 7:30/mi	78.76
12.8mi	1				1:40:00 70.65										1:40:00 7:49/mi	70.65
13.1mi	16	1:39:55 69.23	1:43:30 68.16	1:42:27 69.60	1:41:37 70.98	1:44:21 69.93	1:40:32 73.45	1:43:30 71.35	1:39:29 76.04	1:39:40 76.84	1:38:15 78.06			1:46:25 77.73	1:38:15 7:30/mi	78.06
20mi	4	2:45:20 65.87							2:54:00 68.02		2:35:17 78.20		2:40:45 77.55		2:35:17 7:46/mi	78.20
26.2mi	8	3:40:20 65.37	3:43:00 65.30		4:00:37 61.99			3:45:45 68.60	3:39:47 71.37		3:47:14 70.87				3:39:47 8:23/mi	71.37

2022		Result	WAVA	Distance
25 Sep	Great Bristol half marathon SB	1:46:25	77.73	13.1mi
2019		Result	WAVA	Distance
24 Mar	Granite Way 20 SB	2:40:45	77.55	20mi
2018		Result	WAVA	Distance
4 Nov	Bideford 10 mile PB	1:14:20	80.23	10mi
2017		Result	WAVA	Distance
5 Nov	Bideford 10 mile SB	1:14:49	78.74	10mi
19 Jul	Exeter 10k	45:11	79.00	10km
11 Jun	Welsh castles relays stage 6 PB	1:19:12	78.76	10.56mi
29 May	Bampton to Tiverton SB	53:11	76.11	7mi
23 Apr	London Marathon SB	3:47:14	70.87	26.2mi
8 Apr	Southwest relays PB	12:37	85.82	3.2km
12 Mar	Granite Way 20 PB	2:35:17	78.20	20mi
5 Mar	Bideford Half marathon	1:39:20	78.06	13.1mi
11 Feb	Exeter Half Marathon PB	1:38:15	77.95	13.1mi
8 Jan	First Chance 10k SB	44:28	79.32	10km
2016		Result	WAVA	Distance
21 Nov	Exeter 3k PB	12:29	79.94	3km
9 Jun	Dawlish Coastal Dash			4mi
5 Jun	Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon			112.48mi
20 May	Run Exe 4k relays PB	17:21	78.43	4km
7 May	Ivybridge 10k	46:38	75.64	10km
3 May	Run Exe 5k series PB	21:30	80.17	5km
6 Mar	Bideford Half marathon SB	1:39:40	76.84	13.1mi
7 Feb	Fulfords Five PB	35:59	77.36	5mi
17 Jan	First Chance 10k PB	44:19	78.67	10km
2015		Result	WAVA	Distance
1 Nov	Bideford 10 miler SB	1:15:18	76.35	10mi
4 Aug	Run Exe 5k series SB	21:35	78.96	5km
29 Jul	Exeter 10k SB	45:47	76.15	10km
7 Jul	Run Exe 5k series	22:03	77.29	5km
4 Jul	Exeter Riverside parkrun	22:27	75.91	5km
26 Apr	London Marathon PB	3:39:47	71.37	26.2mi
14 Apr	Run Exe 5k series	21:55	77.76	5km
6 Apr	Bampton to Tiverton Road Rce PB	51:38	76.56	7mi
15 Mar	Granite Way 20 SB	2:54:00	68.02	20mi
8 Mar	Bideford Half Marathon SB	1:39:29	76.04	13.1mi
15 Feb	Exeter Half Marathon	1:42:00	73.27	13.1mi
18 Jan	First Chance 10k	45:59	74.94	10km
2014		Result	WAVA	Distance
7 Dec	Exeter santa 5k SB	22:50	73.80	5km
2 Nov	Bideford 10 Miler SB	1:16:52	73.91	10mi
26 Oct	Tavy 7 SB	54:10	72.13	7mi
28 Sep	Baxters Loch Ness Marathon	3:49:23	67.51	26.2mi
14 Sep	Dornafield Ladies 10k	46:48	73.64	10km
20 Aug	Exeter 10k SB	46:05	74.78	10km
10 May	Ivybridge 10k	47:54	71.95	10km
13 Apr	London Marathon SB	3:45:45	68.60	26.2mi
2 Mar	Bideford Half Marathon SB	1:43:30	71.35	13.1mi
2 Feb	Fulfords 5 SB	36:40	74.20	5mi
2013		Result	WAVA	Distance
3 Nov	Bideford 10 Miler	1:19:21	70.76	10mi
15 Aug	Exeter 10k SB	47:33	71.64	10km
3 Mar	Bideford Half Marathon SB	1:40:32	73.45	13.1mi
17 Feb	Plymouth Hoe 10 SB	1:17:14	71.85	10mi
2012		Result	WAVA	Distance
4 Nov	Bideford 10 Miler			10mi
21 Oct	Dartmoor Vale 10k	48:24	69.60	10km
26 Aug	Torbay Royal Regatta 10k	48:33	69.38	10km
16 Aug	Exeter 10k			10km
20 Jul	Chudleigh Carnival "6" PB	45:25	71.53	6mi
3 Jun	Plymouth Half Marathon	1:47:02	68.18	13.1mi
6 May	Great West Run SB	1:44:21	69.93	13.1mi
19 Feb	Plymouth Hoe 10 SB	1:19:24	69.09	10mi
8 Jan	First Chance 10k SB	47:27	70.20	10km
2011		Result	WAVA	Distance
19 Nov	Colyton Fiver			5mi
6 Nov	Templer Ten			10mi
15 Oct	Perratt Trail Relay stage 4 PB	1:05:03	66.81	8mi
9 Oct	Bideford 10 miler SB	1:21:28	67.34	10mi
11 Sep	Bristol Half Marathon	1:43:22	69.78	13.1mi
21 Aug	Torbay Royal Regatta 10k SB	47:47	69.71	10km
12 Jun	Welsh Castles Relay Stage 15 - Drovers Arms to Brecon PB	1:40:00	70.65	12.8mi
12 Jun	Plym Valley Challenge PB	1:20:45	60.93	9mi
29 May	Plymouth Half Marathon	1:46:38	67.64	13.1mi
17 Apr	London Marathon SB	4:00:37	61.99	26.2mi
6 Mar	Bideford Half Marathon SB	1:41:37	70.98	13.1mi
2010		Result	WAVA	Distance
3 Oct	Bideford 10 miler SB	1:17:17	70.19	10mi
5 Sep	Bristol Half Marathon SB	1:42:27	69.60	13.1mi
22 Aug	Torbay Royal Regatta 10k SB	48:29	67.97	10km
2009		Result	WAVA	Distance
24 Oct	Snowdonia Marathon	4:28:00	54.33	26.2mi
6 Sep	Bristol Half Marathon SB	1:43:30	68.16	13.1mi
26 Apr	London Marathon SB	3:43:00	65.30	26.2mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:40:20	65.37	26.2mi
9 Mar	Duchy 20 SB	2:45:20	65.87	20mi
2 Mar	Reading Half Marathon SB	1:39:55	69.23	13.1mi
17 Feb	Plymouth Hoe 10...old course SB	1:15:30	69.76	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	0	0	0	0	41	65	31	142	196	206	71	0	753
2024	0	0	0	0	3.3	0.6	1.9	0.8	1.9	3.8	0	0	12.2
2024	161	103	159	112	0	49	0	3	33	45	61	0	726
2024	0	0	0	0	0	0	0	0	0	0	5	0	5
2023	231	229	240	223	121	193	199	166	147	107	152	43	2050
2022	48	9	29	51	77	36	24	177	221	99	149	188	1108
2022	0	0	29	0	0	0	0	0	0	0	0	0	29
2021	0	66	76	60	74	106	64	32	41	27	26	32	603
2020	238	256	135	105	218	204	138	126	203	221	124	85	2053
2020	7	0	0	0	0	0	0	0	0	0	0	0	7
2019	220	182	250	143	50	0	0	223	187	61	131	179	1625
2019	0	0	0	0	0	0	0	0	0	0	0	6	6
2018	195	209	232	152	167	145	189	187	171	167	168	163	2146
2017	1.8	0	0	0	0	0	0	0	2.2	0.8	0	0	4.9
2017	246	210	269	166	178	159	146	201	149	149	175	137	2184
2016	0	0	0	0	4.5	6.8	3.2	0.5	1.4	0	0	0	16.3
2016	186	163	108	154	129	171	188	189	164	142	120	194	1908
2015	0	0	0	0	7.5	0	1.3	1.1	0	0	0	0	9.8
2015	233	232	190	123	32	116	144	148	149	111	145	155	1777
2015	0	0	0	0	39	0	0	23	33	0	0	0	95
2014	0	0	0	0	0	0	0	1	0.5	0	0	0	1.5
2014	244	216	198	134	188	212	264	232	124	146	205	209	2371
2014	0	0	0	0	0	0	0	74	94	62	0	0	230
2013	0.5	0	0.5	1	0	1.6	1.5	0	0	0	0	0	5.1
2013	283	265	232	42	185	162	175	170	145	150	176	217	2202
2012	5.3	2.6	3.6	3.1	3.6	1.9	4.6	1.2	2.2	1.7	0.3	0	30.4
2012	140	160	149	145	152	162	136	164	131	186	201	219	1944
2012	0	0	0	0	0	0	0	0	12	0	0	0	12
2011	0	0	4.1	1.4	3.7	3.6	3.7	3.6	3	6	5.7	6.7	41.5
2011	118	230	231	128	182	148	151	169	159	175	140	153	1984
2010	160	175	131	234	202	195	198	196	177	199	201	201	2269
2009	194	0	0	126	66	149	190	198	198	128	144	196	1589

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
-	4.8mi, 2:11:09 Walk - General 1) 1mi - 20:46(20:46/mi) 78/92bpm [1619b/mi] 77cal 55/60rpm 2) 1mi - 21:03(21:03/mi) 83/96bpm [1747b/mi] 81cal 50/108rpm 3) 1mi - 48:14(48:14/mi) 66/90bpm [3183b/mi] 85cal 8/77rpm 4) 1mi - 27:22(27:22/mi) 70/86bpm [1916b/mi] 88cal 29/107rpm 5) 0.75mi - 13:45(18:16/mi) 87/102bpm [1589b/mi] 66cal 58/65rpm Add a comment 3.7mi, 1:19:37 Walk - General 1) 1mi - 18:55(18:55/mi) 99/107bpm [1873b/mi] 82cal 60/67rpm 2) 1mi - 22:57(22:57/mi) 96/108bpm [2203b/mi] 87cal 47/62rpm 3) 1mi - 20:11(20:11/mi) 97/119bpm [1957b/mi] 88cal 57/63rpm 4) 0.68mi - 17:35(25:40/mi) 95/107bpm [2438b/mi] 65cal 43/59rpm Add a comment 3.1mi, 25:45 Run - General 1) 1mi - 9:06(9:06/mi) 144/159bpm [1311b/mi] 93cal 241/294W 2) 1mi - 7:55(7:55/mi) 164/168bpm [1298b/mi] 94cal 275/289W 3) 1mi - 7:52(7:52/mi) 166/170bpm [1307b/mi] 96cal 275/305W 4) 0.12mi - 51(7:19/mi) 161/161bpm [1178b/mi] 10cal 301/311W Add a comment 1.4mi, 13:11 Run - General 1) 1mi - 9:32(9:32/mi) 123/135bpm [1173b/mi] 88cal 237/266W 2) 0.4mi - 3:38(9:03/mi) 134/139bpm [1213b/mi] 36cal 248/260W Add a comment	-	3mi, 36:37 Run - General 1) 1mi - 10:36(10:36/mi) 146/156bpm [1547b/mi] 107cal 229/348W 2) 1mi - 10:29(10:29/mi) 144/162bpm [1509b/mi] 105cal 230/342W 3) 1mi - 15:28(15:28/mi) 110/151bpm [1702b/mi] 86cal 126/350W 4) 0mi - 4(17:37/mi) 90/91bpm [1585b/mi] 17/66W Add a comment 3mi, 1:13:43 Walk - General 1) 1mi - 21:48(21:48/mi) 71/101bpm [1548b/mi] 81cal 51/66rpm 2) 1mi - 24:52(24:52/mi) 69/78bpm [1716b/mi] 81cal 46/77rpm 3) 1mi - 26:53(26:53/mi) 66/82bpm [1774b/mi] 80cal 40/65rpm 4) 0.01mi - 10(17:40/mi) 82/82bpm [1449b/mi] 1cal 60/61rpm Add a comment 5mi, 1:08:29 Walk - General 1) 1mi - 13:42(13:42/mi) 106/120bpm [1453b/mi] 83cal 68/79rpm 2) 1mi - 13:45(13:45/mi) 107/114bpm [1471b/mi] 87cal 67/75rpm 3) 1mi - 13:46(13:46/mi) 105/116bpm [1445b/mi] 87cal 68/74rpm 4) 1mi - 13:26(13:26/mi) 117/133bpm [1573b/mi] 98cal 68/77rpm 5) 1mi - 13:29(13:29/mi) 117/132bpm [1578b/mi] 91cal 70/75rpm 6) 0.03mi - 20(13:11/mi) 107/109bpm [1410b/mi] 2cal 72/73rpm Add a comment 0mi, 1:02:02 Cross - Strength Add a comment	0mi, 45:46 Cross - Strength Add a comment	3mi, 48:01 Walk - General 1) 1mi - 19:44(19:44/mi) 112/137bpm [2210b/mi] 112cal 51/125rpm 2) 1mi - 14:08(14:08/mi) 138/146bpm [1951b/mi] 116cal 67/74rpm 3) 1mi - 14:05(14:05/mi) 124/138bpm [1747b/mi] 97cal 66/73rpm 4) 0mi - 3(11:45/mi) 118/118bpm [1387b/mi] 71/72rpm Add a comment 5mi, 47:59 Run - General 1) 1mi - 9:15(9:15/mi) 122/134bpm [1129b/mi] 83cal 224/320W 2) 1mi - 9:36(9:36/mi) 138/142bpm [1325b/mi] 95cal 231/271W 3) 1mi - 9:52(9:52/mi) 140/142bpm [1381b/mi] 98cal 225/252W 4) 1mi - 9:38(9:38/mi) 138/142bpm [1329b/mi] 93cal 232/250W 5) 1mi - 9:32(9:32/mi) 137/141bpm [1307b/mi] 92cal 234/256W 6) 0.01mi - 5(11:03/mi) 141/141bpm [1559b/mi] 1cal 224/225W Add a comment	2mi, 1:14:15 Walk - General 1) 0.01mi - 7(15:35/mi) 105/105bpm [1636b/mi] 1cal 58/71rpm 2) 1mi - 31:04(31:04/mi) 98/118bpm [3045b/mi] 141cal 27/79rpm 3) 0.97mi - 43:05(44:32/mi) 94/124bpm [4186b/mi] 166cal 17/96rpm Add a comment 1mi, 14:06 Walk - General 1) 1mi - 14:03(14:03/mi) 125/143bpm [1757b/mi] 99cal 67/114rpm 2) 0mi - 3(9:16/mi) 126/126bpm [1168b/mi] 72/73rpm Add a comment 3mi, 28:16 Run - General 1) 1mi - 9:51(9:51/mi) 131/152bpm [1290b/mi] 95cal 232/315W 2) 1mi - 9:19(9:19/mi) 141/152bpm [1313b/mi] 96cal 242/362W 3) 1mi - 9:03(9:03/mi) 141/161bpm [1276b/mi] 92cal 237/316W 4) 0.01mi - 4(8:10/mi) 161/161bpm [1315b/mi] 1cal 241/242W Add a comment 2.1mi, 28:55 Walk - General 1) 1mi - 14:19(14:19/mi) 102/115bpm [1460b/mi] 87cal 66/91rpm 2) 1mi - 13:21(13:21/mi) 112/120bpm [1495b/mi] 88cal 69/77rpm 3) 0.1mi - 1:15(13:08/mi) 113/115bpm [1484b/mi] 8cal 72/75rpm Add a comment 0mi, 51:31 Cross - Strength 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
2mi, 30:26 Walk - General 1) 1mi - 15:08(15:08/mi) 86/106bpm [1301b/mi] 88cal 65/72rpm 2) 1mi - 15:15(15:15/mi) 97/109bpm [1479b/mi] 87cal 63/83rpm 3) 0.01mi - 3(9:11/mi) 106/106bpm [973b/mi] 68/69rpm Add a comment 0mi, 50:03 Cross - Strength Add a comment 4mi, 59:41 Walk - General 1) 1mi - 15:42(15:42/mi) 127/147bpm [1993b/mi] 124cal 66/72rpm 2) 1mi - 14:46(14:46/mi) 136/142bpm [2008b/mi] 129cal 63/70rpm 3) 1mi - 14:40(14:40/mi) 139/155bpm [2038b/mi] 123cal 68/74rpm 4) 1mi - 14:30(14:30/mi) 141/156bpm [2045b/mi] 121cal 67/75rpm 5) 0mi - 3(13:52/mi) 141/142bpm [1955b/mi] 69/69rpm Add a comment	4.5mi, 1:42:56 Walk - General 1) 1mi - 18:38(18:38/mi) 64/80bpm [1193b/mi] 80cal 60/65rpm 2) 1mi - 19:09(19:09/mi) 75/90bpm [1436b/mi] 82cal 57/62rpm 3) 1mi - 19:12(19:12/mi) 81/98bpm [1555b/mi] 78cal 58/67rpm 4) 1mi - 32:11(32:11/mi) 82/99bpm [2639b/mi] 117cal 36/120rpm 5) 0.45mi - 13:47(30:18/mi) 78/88bpm [2364b/mi] 44cal 33/61rpm Add a comment 3.1mi, 24:52 Run - General 1) 1mi - 8:29(8:29/mi) 134/150bpm [1136b/mi] 83cal 254/297W 2) 1mi - 7:50(7:50/mi) 146/149bpm [1145b/mi] 84cal 279/316W 3) 1mi - 7:45(7:45/mi) 146/149bpm [1131b/mi] 82cal 282/297W 4) 0.11mi - 48(7:06/mi) 142/143bpm [1008b/mi] 8cal 291/323W Add a comment 1mi, 10:18 Run - General 1) 1mi - 9:58(9:58/mi) 130/140bpm [1295b/mi] 96cal 223/279W 2) 0.03mi - 20(9:22/mi) 134/135bpm [1255b/mi] 3cal 234/245W Add a comment 0mi, 5 Walk - General 1) 0mi - 5(0/mi) 72/73bpm [INFb/mi] Add a comment	-	13.3mi, 4:17:57 Walk - General 1) 1mi - 19:56(19:56/mi) 75/92bpm [1494b/mi] 80cal 54/88rpm 2) 1mi - 19:07(19:07/mi) 78/89bpm [1491b/mi] 80cal 57/59rpm 3) 1mi - 18:55(18:55/mi) 82/92bpm [1552b/mi] 80cal 56/61rpm 4) 1mi - 18:48(18:48/mi) 69/86bpm [1297b/mi] 76cal 51/115rpm 5) 1mi - 18:43(18:43/mi) 66/85bpm [1235b/mi] 80cal 57/118rpm 6) 1mi - 19:18(19:18/mi) 73/93bpm [1409b/mi] 81cal 57/115rpm 7) 1mi - 19:47(19:47/mi) 67/85bpm [1326b/mi] 80cal 54/116rpm 8) 1mi - 19:26(19:26/mi) 71/94bpm [1380b/mi] 85cal 55/91rpm 9) 1mi - 17:53(17:53/mi) 86/98bpm [1539b/mi] 81cal 59/64rpm 10) 1mi - 18:34(18:34/mi) 87/96bpm [1615b/mi] 81cal 58/64rpm 11) 1mi - 18:44(18:44/mi) 86/94bpm [1611b/mi] 79cal 58/119rpm 12) 1mi - 20:46(20:46/mi) 84/95bpm [1744b/mi] 81cal 52/116rpm 13) 1mi - 20:29(20:29/mi) 83/107bpm [1701b/mi] 83cal 53/61rpm 14) 0.34mi - 7:31(21:55/mi) 90/97bpm [1973b/mi] 31cal 52/58rpm Add a comment 0mi, 40:54 Cross - Strength Add a comment	1.2mi, 35:22 Walk - General 1) 1mi - 30:06(30:06/mi) 105/134bpm [3161b/mi] 158cal 31/96rpm 2) 0.22mi - 5:16(23:48/mi) 82/88bpm [1951b/mi] 17cal 47/59rpm Add a comment 1.5mi, 31:56 Walk - General 1) 1mi - 19:40(19:40/mi) 109/146bpm [2144b/mi] 107cal 56/62rpm 2) 0.5mi - 12:16(24:21/mi) 105/116bpm [2557b/mi] 51cal 48/59rpm Add a comment 1mi, 13:30 Walk - General 1) 0.04mi - 40(15:51/mi) 141/146bpm [2235b/mi] 7cal 57/69rpm 2) 0.97mi - 12:50(13:14/mi) 143/153bpm [1892b/mi] 117cal 71/79rpm Add a comment 5.5mi, 54:33 Run - General 1) 1mi - 9:30(9:30/mi) 116/131bpm [1102b/mi] 83cal 235/282W 2) 1mi - 9:52(9:52/mi) 137/144bpm [1351b/mi] 100cal 233/257W 3) 1mi - 10:04(10:04/mi) 142/146bpm [1429b/mi] 102cal 225/254W 4) 1mi - 10:04(10:04/mi) 142/146bpm [1429b/mi] 101cal 224/284W 5) 1mi - 10:02(10:02/mi) 142/146bpm [1424b/mi] 101cal 227/302W 6) 0.5mi - 5:02(10:04/mi) 142/150bpm [1430b/mi] 51cal 220/291W Add a comment 0mi, 40:33 Cross - Strength Add a comment 3mi, 48:01 Walk - General 1) 1mi - 16:21(16:21/mi) 87/94bpm [1423b/mi] 83cal 60/68rpm 2) 1mi - 16:05(16:05/mi) 86/92bpm [1384b/mi] 82cal 57/67rpm 3) 1mi - 15:32(15:32/mi) 94/109bpm [1460b/mi] 84cal 62/92rpm 4) 0mi - 3(16:07/mi) 97/97bpm [1563b/mi] 63/64rpm Add a comment	2.1mi, 27:35 Walk - General 1) 1mi - 13:20(13:20/mi) 122/130bpm [1626b/mi] 97cal 61/123rpm 2) 1mi - 13:37(13:37/mi) 122/134bpm [1660b/mi] 103cal 65/76rpm 3) 0.05mi - 38(13:51/mi) 131/131bpm [1814b/mi] 5cal 70/74rpm Add a comment 3.5mi, 34:38 Run - General 1) 1mi - 9:48(9:48/mi) 126/135bpm [1235b/mi] 91cal 212/278W 2) 1mi - 9:49(9:49/mi) 136/141bpm [1334b/mi] 98cal 233/288W 3) 1mi - 10:02(10:02/mi) 141/146bpm [1416b/mi] 101cal 225/285W 4) 0.5mi - 4:58(9:52/mi) 142/144bpm [1401b/mi] 51cal 231/258W Add a comment	5.1mi, 1:34:50 Walk - General 1) 1mi - 18:44(18:44/mi) 99/121bpm [1855b/mi] 88cal 57/120rpm 2) 1mi - 18:36(18:36/mi) 88/96bpm [1637b/mi] 81cal 58/90rpm 3) 1mi - 17:59(17:59/mi) 90/103bpm [1618b/mi] 81cal 58/65rpm 4) 1mi - 19:38(19:38/mi) 93/105bpm [1826b/mi] 91cal 51/123rpm 5) 1mi - 18:47(18:47/mi) 112/125bpm [2104b/mi] 100cal 56/75rpm 6) 0.06mi - 1:06(19:18/mi) 96/104bpm [1853b/mi] 5cal 54/119rpm Add a comment 3.1mi, 30:23 Run - General 1) 1mi - 9:48(9:48/mi) 123/132bpm [1205b/mi] 91cal 226/379W 2) 1mi - 9:35(9:35/mi) 144/154bpm [1379b/mi] 100cal 256/350W 3) 1mi - 9:44(9:44/mi) 155/159bpm [1509b/mi] 107cal 238/324W 4) 0.14mi - 1:16(9:01/mi) 152/152bpm [1369b/mi] 14cal 248/262W Add a comment 0mi, 49:58 Cross - Strength 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
6.3mi, 1:56:31 Walk - General 1) 1mi - 16:13(16:13/mi) 67/87bpm [1086b/mi] 81cal 63/68rpm 2) 1mi - 16:38(16:38/mi) 93/106bpm [1546b/mi] 86cal 62/65rpm 3) 1mi - 16:20(16:20/mi) 91/104bpm [1487b/mi] 81cal 62/66rpm 4) 0.16mi - 2:42(17:21/mi) 90/94bpm [1562b/mi] 12cal 61/64rpm 5) 0mi - 1(16:07/mi) 92/92bpm [1483b/mi] 59/59rpm 6) 0mi - 2(26:01/mi) 92/92bpm [2394b/mi] 59/59rpm 7) 0.02mi - 19(19:11/mi) 91/92bpm [1746b/mi] 1cal 49/62rpm 8) 1mi - 19:54(19:54/mi) 98/118bpm [1951b/mi] 90cal 54/62rpm 9) 1mi - 20:52(20:52/mi) 104/127bpm [2169b/mi] 92cal 52/101rpm 10) 1mi - 20:14(20:14/mi) 100/110bpm [2023b/mi] 81cal 56/60rpm 11) 0.15mi - 3:17(21:40/mi) 104/107bpm [2254b/mi] 13cal 55/60rpm Add a comment 0mi, 52:19 Cross - Strength Add a comment 3.5mi, 57:57 Walk - General 1) 1mi - 16:19(16:19/mi) 73/94bpm [1191b/mi] 83cal 63/77rpm 2) 1mi - 16:10(16:10/mi) 87/94bpm [1407b/mi] 82cal 58/67rpm 3) 1mi - 16:11(16:11/mi) 88/104bpm [1424b/mi] 83cal 57/70rpm 4) 0.53mi - 9:17(17:23/mi) 90/104bpm [1565b/mi] 45cal 58/119rpm Add a comment	3.3mi, 1:01:20 Walk - General 1) 1mi - 18:03(18:03/mi) 88/97bpm [1588b/mi] 81cal 55/62rpm 2) 1mi - 17:52(17:52/mi) 92/111bpm [1644b/mi] 81cal 56/61rpm 3) 1mi - 19:06(19:06/mi) 88/100bpm [1681b/mi] 84cal 52/120rpm 4) 0.3mi - 6:18(21:13/mi) 70/104bpm [1486b/mi] 25cal 51/60rpm Add a comment 1mi, 10:52 Run - General 1) 1mi - 10:44(10:44/mi) 149/164bpm [1599b/mi] 112cal 200/251W 2) 0.01mi - 9(9:39/mi) 157/157bpm [1516b/mi] 2cal 227/232W Add a comment 3.1mi, 23:52 Run - General 1) 1mi - 7:54(7:54/mi) 145/154bpm [1146b/mi] 84cal 273/311W 2) 1mi - 7:38(7:38/mi) 149/154bpm [1137b/mi] 83cal 285/306W 3) 1mi - 7:39(7:39/mi) 142/145bpm [1086b/mi] 80cal 286/309W 4) 0.1mi - 41(6:45/mi) 145/150bpm [979b/mi] 7cal 294/330W Add a comment 1.7mi, 15:24 Run - General 1) 1mi - 9:07(9:07/mi) 134/149bpm [1222b/mi] 90cal 239/262W 2) 0.7mi - 6:17(8:58/mi) 146/151bpm [1309b/mi] 67cal 256/281W Add a comment	-	0mi, 26:23 Cross - Strength Add a comment 2.3mi, 1:15:08 Walk - General 1) 1mi - 26:10(26:10/mi) 70/90bpm [1831b/mi] 82cal 45/115rpm 2) 1mi - 41:08(41:08/mi) 67/95bpm [2756b/mi] 108cal 21/68rpm 3) 0.32mi - 7:50(24:46/mi) 79/84bpm [1956b/mi] 31cal 50/55rpm Add a comment 2.1mi, 27:19 Walk - General 1) 1mi - 13:18(13:18/mi) 130/148bpm [1728b/mi] 106cal 64/118rpm 2) 1mi - 13:22(13:22/mi) 145/153bpm [1938b/mi] 122cal 65/78rpm 3) 0.05mi - 40(12:33/mi) 132/137bpm [1657b/mi] 5cal 69/76rpm Add a comment 4mi, 39:39 Run - General 1) 1mi - 9:24(9:24/mi) 119/130bpm [1119b/mi] 85cal 217/308W 2) 1mi - 9:46(9:46/mi) 131/145bpm [1280b/mi] 96cal 248/282W 3) 1mi - 10:17(10:17/mi) 141/146bpm [1451b/mi] 103cal 227/269W 4) 1mi - 10:06(10:06/mi) 141/147bpm [1425b/mi] 102cal 220/253W 5) 0.01mi - 5(9:43/mi) 144/146bpm [1399b/mi] 1cal 206/207W Add a comment	-	3mi, 1:02:27 Walk - General 1) 1mi - 26:13(26:13/mi) 71/92bpm [1862b/mi] 92cal 40/110rpm 2) 1mi - 18:13(18:13/mi) 84/90bpm [1530b/mi] 81cal 60/64rpm 3) 1mi - 17:59(17:59/mi) 76/90bpm [1366b/mi] 81cal 60/67rpm 4) 0mi - 2(19:28/mi) 85/85bpm [1654b/mi] 65/65rpm Add a comment 6mi, 59:28 Run - General 1) 1mi - 10:14(10:14/mi) 134/142bpm [1372b/mi] 99cal 220/276W 2) 1mi - 10:07(10:07/mi) 139/143bpm [1407b/mi] 102cal 224/271W 3) 1mi - 9:53(9:53/mi) 132/143bpm [1305b/mi] 95cal 229/252W 4) 1mi - 9:48(9:48/mi) 129/136bpm [1265b/mi] 93cal 224/261W 5) 1mi - 9:39(9:39/mi) 136/138bpm [1312b/mi] 96cal 246/316W 6) 1mi - 9:38(9:38/mi) 138/143bpm [1328b/mi] 97cal 248/300W 7) 0.02mi - 8(8:32/mi) 139/139bpm [1187b/mi] 1cal 246/252W Add a comment 0mi, 26:03 Cross - Strength Add a comment	2mi, 26:50 Walk - General 1) 1mi - 13:30(13:30/mi) 123/140bpm [1660b/mi] 109cal 65/77rpm 2) 1mi - 13:06(13:06/mi) 122/127bpm [1598b/mi] 102cal 67/88rpm 3) 0.02mi - 14(13:00/mi) 110/110bpm [1430b/mi] 1cal 69/70rpm Add a comment 3mi, 30:01 Run - General 1) 1mi - 9:50(9:50/mi) 129/138bpm [1268b/mi] 95cal 225/328W 2) 1mi - 9:58(9:58/mi) 135/142bpm [1345b/mi] 99cal 225/305W 3) 1mi - 10:10(10:10/mi) 141/145bpm [1433b/mi] 102cal 223/271W 4) 0.01mi - 4(9:32/mi) 138/138bpm [1316b/mi] 1cal 227/228W Add a comment 0mi, 15:04 Cross - Strength 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
3.2mi, 56:31 Walk - General 1) 1mi - 18:42(18:42/mi) 97/123bpm [1813b/mi] 92cal 58/68rpm 2) 1mi - 17:12(17:12/mi) 94/106bpm [1617b/mi] 79cal 59/123rpm 3) 1mi - 17:21(17:21/mi) 106/124bpm [1839b/mi] 96cal 56/66rpm 4) 0.18mi - 3:16(18:08/mi) 96/114bpm [1742b/mi] 14cal 56/63rpm Add a comment 2.7mi, 42:14 Run - General 1) 1mi - 17:58(17:58/mi) 63/87bpm [1131b/mi] 71cal 58/72rpm 2) 1mi - 18:02(18:02/mi) 85/99bpm [1533b/mi] 80cal 55/114rpm 3) 0.65mi - 6:14(9:38/mi) 72/86bpm [694b/mi] 20cal 29/63rpm Add a comment 0mi, 38:09 Cross - Strength Add a comment	4mi, 1:28:28 Walk - General 1) 1mi - 22:29(22:29/mi) 90/114bpm [2024b/mi] 93cal 52/71rpm 2) 1mi - 20:09(20:09/mi) 86/95bpm [1733b/mi] 79cal 54/107rpm 3) 1mi - 19:36(19:36/mi) 89/97bpm [1744b/mi] 80cal 55/64rpm 4) 1mi - 25:47(25:47/mi) 77/94bpm [1986b/mi] 85cal 31/75rpm 5) 0.02mi - 27(18:08/mi) 68/72bpm [1233b/mi] 2cal 57/65rpm Add a comment 2mi, 20:57 Run - General 1) 1mi - 10:05(10:05/mi) 127/137bpm [1280b/mi] 97cal 225/298W 2) 1mi - 10:47(10:47/mi) 142/145bpm [1531b/mi] 109cal 230/283W 3) 0.01mi - 5(13:55/mi) 143/144bpm [1991b/mi] 1cal 264/266W Add a comment 3.1mi, 23:23 Run - General 1) 1mi - 7:38(7:38/mi) 146/157bpm [1115b/mi] 84cal 279/315W 2) 1mi - 7:28(7:28/mi) 144/150bpm [1075b/mi] 80cal 298/343W 3) 1mi - 7:33(7:33/mi) 143/146bpm [1079b/mi] 81cal 294/311W 4) 0.11mi - 44(6:53/mi) 145/147bpm [999b/mi] 8cal 296/310W Add a comment 1.4mi, 12:58 Run - General 1) 1mi - 9:08(9:08/mi) 133/148bpm [1215b/mi] 91cal 244/325W 2) 0.43mi - 3:50(8:57/mi) 145/147bpm [1299b/mi] 41cal 243/257W Add a comment	4mi, 59:17 Walk - General 1) 1mi - 15:51(15:51/mi) 94/110bpm [1490b/mi] 80cal 63/70rpm 2) 1mi - 14:44(14:44/mi) 106/129bpm [1563b/mi] 94cal 64/121rpm 3) 1mi - 14:18(14:18/mi) 117/128bpm [1674b/mi] 104cal 66/122rpm 4) 1mi - 14:19(14:19/mi) 103/124bpm [1475b/mi] 81cal 66/122rpm 5) 0mi - 4(14:44/mi) 105/106bpm [1547b/mi] 66/67rpm Add a comment	2mi, 20:14 Run - General 1) 1mi - 10:01(10:01/mi) 140/147bpm [1403b/mi] 102cal 210/258W 2) 1mi - 10:09(10:09/mi) 136/145bpm [1380b/mi] 100cal 221/286W 3) 0.01mi - 4(10:51/mi) 136/136bpm [1475b/mi] 1cal 258/258W Add a comment 0mi, 48:15 Cross - Strength Add a comment 5.4mi, 52:25 Run - General 1) 1mi - 9:58(9:58/mi) 131/144bpm [1306b/mi] 99cal 227/254W 2) 1mi - 9:41(9:41/mi) 145/150bpm [1404b/mi] 104cal 231/278W 3) 1mi - 9:27(9:27/mi) 145/148bpm [1369b/mi] 102cal 235/258W 4) 1mi - 9:39(9:39/mi) 146/148bpm [1408b/mi] 102cal 233/250W 5) 1mi - 9:32(9:32/mi) 147/150bpm [1402b/mi] 102cal 230/259W 6) 0.44mi - 4:08(9:21/mi) 146/148bpm [1364b/mi] 44cal 235/258W Add a comment	2mi, 20:53 Run - General 1) 1mi - 10:17(10:17/mi) 102/114bpm [1049b/mi] 81cal 228/317W 2) 1mi - 10:32(10:32/mi) 116/121bpm [1223b/mi] 94cal 238/319W 3) 0.01mi - 4(9:11/mi) 116/116bpm [1066b/mi] 1cal 272/279W Add a comment 0mi, 46:12 Cross - Strength Add a comment	7.1mi, 1:11:09 Run - General 1) 1mi - 10:02(10:02/mi) 125/135bpm [1254b/mi] 96cal 215/257W 2) 1mi - 10:08(10:08/mi) 135/149bpm [1367b/mi] 99cal 223/304W 3) 1mi - 10:02(10:02/mi) 140/146bpm [1406b/mi] 101cal 228/293W 4) 1mi - 10:05(10:05/mi) 137/147bpm [1382b/mi] 99cal 239/327W 5) 1mi - 10:32(10:32/mi) 141/148bpm [1486b/mi] 108cal 228/274W 6) 1mi - 9:46(9:46/mi) 137/146bpm [1337b/mi] 98cal 226/273W 7) 1mi - 10:04(10:04/mi) 142/148bpm [1430b/mi] 103cal 236/318W 8) 0.05mi - 29(9:38/mi) 145/146bpm [1398b/mi] 5cal 202/240W Add a comment 5mi, 1:09:51 Bike - General 1) 1mi - 17:49(17:49/mi) 71/84bpm [1265b/mi] 81cal 61/69rpm 2) 1mi - 16:41(16:41/mi) 79/93bpm [1318b/mi] 82cal 63/67rpm 3) 1mi - 18:05(18:05/mi) 81/94bpm [1464b/mi] 81cal 61/66rpm 4) 1mi - 14:44(14:44/mi) 79/89bpm [1164b/mi] 63cal 55/79rpm 5) 1mi - 2:28(2:28/mi) 63/72bpm [156b/mi] 3cal 6) 0.04mi - 4(1:45/mi) 63/66bpm [111b/mi] Add a comment	-

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