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TheDuke

Last on at 3pm, 29th Jan 2025

M55

FETCH SUPPORTER

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Mileage
Training

Races
207
Miles
8346
Miles
3
Miles
2709
WAVA
73.02%
5k
19:51
10k
41:40
10M
1:12:19
Half
1:31:49
Mara
3:27:56

About Me
I've been running for over 15 years now...ever since deciding to enter the 2008 London Marathon. An amazing experience. I enjoy the freedom of running and the excitement of races! I live in Shoreham-by-sea near Brighton and I'm a big sports fan...especially athletics, tennis and football (a Wolves fan!!). No PBs since 2015. It looks as though the days of setting PBs are well behind me now....we'll see. It's not going to be easy now that I've passed my half century!! Show More...

About Me

I've been running for over 15 years now...ever since deciding to enter the 2008 London Marathon. An amazing experience. I enjoy the freedom of running and the excitement of races!
I live in Shoreham-by-sea near Brighton and I'm a big sports fan...especially athletics, tennis and football (a Wolves fan!!).
No PBs since 2015. It looks as though the days of setting PBs are well behind me now....we'll see. It's not going to be easy now that I've passed my half century!!

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Recent Training
28th Jan	General	3.2mi	28:13
26th Jan	General	4.5mi	39:28
23rd Jan	General	3.6mi	34:35
21st Jan	General	4.5mi	40:49
18th Jan	General	3.1mi	28:50

12 Month Benchmarks	Run
Mile	7:04
5k	23:53
5mi	42:53
10k	1:00:03

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
5km	150			20:44 67.25	20:33 68.37	20:12 69.97	20:04 71.10	19:53 72.14	19:51 73.02	20:12 72.32	20:35 71.54	21:07 70.30	22:14 67.31	23:39 64.33	24:18 63.13	23:34 65.65	24:18 63.67	19:51 6:23/mi	73.02
10km	27	43:32 63.93	44:02 63.71	43:10 65.51	43:07 66.12	45:34 63.07	41:40 69.54	45:42 63.93	43:59 66.98		42:59 69.71	44:26 68.01	50:48 60.00			52:13 60.47		41:40 6:42/mi	69.71
9mi	2							1:13:22 58.89	1:08:02 63.51									1:08:02 7:34/mi	63.51
10mi	5					1:16:03 62.42			1:12:19 67.33	1:19:48 61.54	1:16:53 64.43	1:17:00 64.90						1:12:19 7:14/mi	67.33
13.1mi	14		1:41:02 60.12	1:44:24 58.66	1:35:51 64.42	1:31:49 67.81	1:35:57 65.43	1:35:17 66.45	1:31:54 69.49	1:35:11 67.68	1:39:57 65.01	1:45:57 61.86	1:44:59 63.56					1:31:49 7:01/mi	69.49
26.2mi	9	3:56:35 53.83			3:56:26 55.22	3:36:03 60.93		3:33:35 62.69	3:27:56 64.96	3:31:20 64.47		4:11:21 55.16	4:50:46 48.11					3:27:56 7:56/mi	64.96

2024		Result	WAVA	Distance
1 Jun	Brighton & Hove parkrun	24:41	63.21	5km
24 Feb	Brighton & Hove parkrun SB	24:18	63.67	5km
27 Jan	Brighton & Hove parkrun	24:28	63.23	5km
2023		Result	WAVA	Distance
2 Sep	Worthing parkrun	23:47	65.05	5km
19 Aug	Hove Promenade parkrun	24:50	62.30	5km
4 Jun	Worthing 10K SB	52:13	60.47	10km
8 Apr	Worthing parkrun SB	23:34	65.65	5km
25 Mar	Brighton & Hove parkrun	24:05	64.24	5km
2022		Result	WAVA	Distance
3 Dec	Lancing Beach Green parkrun SB	24:18	63.13	5km
26 Nov	Brighton & Hove parkrun	24:36	62.36	5km
2021		Result	WAVA	Distance
2 Oct	Brighton & Hove parkrun	23:44	64.11	5km
18 Sep	Hove Promenade parkrun SB	23:39	64.33	5km
4 Sep	Worthing parkrun	24:08	63.04	5km
28 Aug	Brighton & Hove parkrun	24:54	61.10	5km
2019		Result	WAVA	Distance
26 Oct	Beachy Head Marathon SB	4:50:46	48.11	26.2mi
11 Aug	South Coast Half SB	1:44:59	63.56	13.1mi
20 Jul	Worthing parkrun	22:30	66.52	5km
6 Jul	Brighton & Hove parkrun	22:39	66.08	5km
29 Jun	Hove Promenade parkrun SB	22:14	67.31	5km
22 Jun	Lancing Beach Green parkrun	22:56	65.26	5km
7 Apr	Lancing College 10K SB	50:48	60.00	10km
12 Jan	Worthing parkrun	22:19	66.52	5km
1 Jan	Brighton & Hove parkrun	22:15	66.72	5km
2018		Result	WAVA	Distance
29 Dec	Brighton & Hove parkrun	22:16	66.67	5km
20 Oct	Brighton & Hove parkrun	21:36	68.73	5km
7 Oct	Bright10 \| Brighton 10 Mile SB	1:17:00	64.90	10mi
9 Sep	Littlehampton 10k Run (The Chestnut Tree House)	45:18	66.71	10km
11 Aug	Brighton & Hove parkrun	21:44	68.31	5km
21 Jul	Brighton & Hove parkrun	22:19	66.52	5km
30 Jun	Preston Park parkrun, Brighton	21:51	67.94	5km
16 Jun	Worthing parkrun	21:51	67.94	5km
3 Jun	Worthing 10k SB	44:26	68.01	10km
12 May	Hove Promenade parkrun SB	21:07	70.30	5km
15 Apr	Brighton Marathon SB	4:11:21	55.16	26.2mi
7 Apr	Worthing parkrun	22:04	67.27	5km
25 Mar	Lancing College 10K	48:13	62.67	10km
11 Mar	West Worthing 10K	44:58	66.63	10km
25 Feb	Brighton Half Marathon SB	1:45:57	61.86	13.1mi
2017		Result	WAVA	Distance
23 Dec	Brighton & Hove parkrun	21:35	68.23	5km
19 Nov	Brighton 10k	43:52	68.30	10km
4 Nov	Brighton & Hove parkrun	21:23	68.87	5km
28 Oct	Worthing parkrun	21:10	69.57	5km
15 Oct	Bright10 \| Brighton & Hove 10 Mile SB	1:16:53	64.43	10mi
30 Sep	Hove Promenade parkrun	20:46	70.91	5km
23 Sep	Brighton & Hove parkrun	21:06	69.79	5km
10 Sep	Littlehampton 10k Run (The Chestnut Tree House)	44:49	66.86	10km
2 Sep	Worthing parkrun	21:13	69.41	5km
10 Jun	Brighton & Hove parkrun SB	20:35	71.54	5km
4 Jun	Worthing 10k SB	42:59	69.71	10km
27 May	Hove Promenade parkrun	20:41	71.20	5km
20 May	Brighton & Hove parkrun	20:41	71.20	5km
6 May	Brighton & Hove parkrun	21:54	67.24	5km
15 Apr	Brighton & Hove parkrun	21:41	67.91	5km
8 Apr	Brighton & Hove parkrun	21:03	69.96	5km
25 Mar	Brighton & Hove parkrun	21:33	68.33	5km
18 Mar	Horsham parkrun	22:07	66.05	5km
12 Mar	West Worthing 10K	46:32	63.85	10km
26 Feb	Brighton Half Marathon SB	1:39:57	65.01	13.1mi
11 Feb	Brighton & Hove parkrun	20:55	69.84	5km
21 Jan	Hove Promenade parkrun	21:38	67.53	5km
2016		Result	WAVA	Distance
31 Dec	Brighton & Hove parkrun	20:48	70.24	5km
17 Dec	Brighton & Hove parkrun	21:30	67.95	5km
10 Dec	Brighton & Hove parkrun	20:52	70.01	5km
3 Dec	Brighton & Hove parkrun	21:27	68.11	5km
26 Nov	Hove Promenade parkrun	21:04	69.35	5km
29 Oct	Brighton & Hove parkrun	21:01	69.51	5km
22 Oct	Hove Promenade parkrun	21:12	68.91	5km
16 Oct	Bright10 - Brighton & Hove 10 mile SB	1:19:48	61.54	10mi
15 Oct	Brighton & Hove parkrun	21:47	67.06	5km
1 Oct	Brighton & Hove parkrun	21:43	67.27	5km
24 Sep	Brighton & Hove parkrun	22:26	65.12	5km
28 May	Hove Promenade parkrun SB	20:12	72.32	5km
21 May	Brighton & Hove parkrun	20:42	70.57	5km
14 May	Brighton & Hove parkrun	20:41	70.63	5km
30 Apr	Brighton & Hove parkrun	20:16	72.08	5km
24 Apr	Shakespeare Marathon SB	3:31:20	64.47	26.2mi
26 Mar	Brighton & Hove parkrun	21:19	68.53	5km
12 Mar	Brighton & Hove parkrun	20:40	70.13	5km
28 Feb	Brighton Half Marathon SB	1:35:11	67.68	13.1mi
20 Feb	Brighton & Hove parkrun	21:02	68.91	5km
6 Feb	Brighton & Hove parkrun	20:55	69.29	5km
30 Jan	Brighton & Hove parkrun	20:35	70.41	5km
16 Jan	Brighton & Hove parkrun	20:41	70.07	5km
9 Jan	Brighton & Hove parkrun	20:55	69.29	5km
1 Jan	Hove Promenade parkrun	21:01	68.96	5km
2015		Result	WAVA	Distance
26 Dec	Brighton & Hove parkrun	20:39	70.19	5km
5 Dec	Brighton & Hove parkrun	20:41	70.07	5km
28 Nov	Brighton & Hove parkrun	20:18	71.40	5km
15 Nov	Brighton 10k SB	43:59	66.98	10km
7 Nov	Brighton & Hove parkrun	21:26	67.62	5km
31 Oct	Hove Promenade parkrun	21:13	68.31	5km
24 Oct	Brighton & Hove parkrun	20:57	69.18	5km
18 Oct	Bright10 - Brighton & Hove PB	1:12:19	67.33	10mi
3 Oct	Brighton & Hove parkrun	20:56	69.24	5km
26 Sep	Brighton & Hove parkrun	21:59	65.93	5km
30 Aug	Arundel Castle 10k	46:19	63.61	10km
22 Aug	Brighton & Hove parkrun	21:15	68.21	5km
25 Jul	Brighton & Hove parkrun	21:46	66.59	5km
23 May	Brighton & Hove parkrun	20:59	69.07	5km
4 May	Burgess Hill 10K	47:06	62.55	10km
18 Apr	Brighton & Hove parkrun	20:52	69.46	5km
12 Apr	Brighton Marathon PB	3:27:56	64.96	26.2mi
28 Mar	Brighton & Hove parkrun PB	19:51	73.02	5km
21 Mar	Brighton & Hove parkrun	21:09	67.99	5km
8 Mar	Henfield 9 PB	1:08:02	63.51	9mi
7 Mar	Brighton & Hove parkrun	19:59	71.96	5km
22 Feb	Brighton Half Marathon SB	1:31:54	69.49	13.1mi
14 Feb	Brighton & Hove parkrun	20:11	71.25	5km
17 Jan	Brighton & Hove parkrun	22:11	64.82	5km
2014		Result	WAVA	Distance
13 Dec	Brighton & Hove parkrun	20:30	70.15	5km
7 Dec	Downland Devil SB	1:13:22	58.89	9mi
29 Nov	Walsall Arboretum parkrun	20:18	70.84	5km
22 Nov	Brighton & Hove parkrun	20:15	71.01	5km
15 Nov	Brighton & Hove parkrun	20:28	70.26	5km
1 Nov	Brighton & Hove parkrun	20:08	71.42	5km
11 Oct	Brighton & Hove parkrun	19:56	72.14	5km
4 Oct	Brighton & Hove parkrun	20:40	69.58	5km
27 Sep	Preston Park parkrun, Brighton	20:36	69.81	5km
20 Sep	Brighton & Hove parkrun	20:46	69.25	5km
30 Aug	Brighton & Hove parkrun	20:33	69.98	5km
24 Aug	Arundel Castle 10k SB	45:42	63.93	10km
23 Aug	Brighton & Hove parkrun	21:09	67.99	5km
2 Aug	Brighton & Hove Parkrun	20:27	70.32	5km
28 Jun	Brighton & Hove Parkrun	20:45	69.30	5km
8 Jun	Seaford Half Marathon	1:52:57	56.54	13.1mi
31 May	Brighton and Hove Parkrun	20:21	70.66	5km
18 May	Heroes Run Brighton 10K	47:35	61.40	10km
19 Apr	Brighton & Hove parkrun	20:31	70.09	5km
6 Apr	Brighton Marathon SB	3:33:35	62.69	26.2mi
29 Mar	Hove Park Parkrun	20:05	71.60	5km
15 Mar	Hove Park Parkrun SB	19:53	71.76	5km
23 Feb	Portsmouth Coastal Half Marathon SB	1:35:17	66.45	13.1mi
1 Feb	Brighton & Hove Parkrun	20:02	71.22	5km
11 Jan	Brighton & Hove Parkrun	20:45	68.76	5km
2013		Result	WAVA	Distance
23 Nov	Brighton & Hove parkrun	21:41	65.80	5km
12 Oct	Brighton & Hove parkrun	20:34	69.38	5km
21 Sep	Hove Park ParkRun	20:31	69.54	5km
7 Sep	Hove Park ParkRun	20:26	69.83	5km
31 Aug	Brighton and Hove parkrun	20:32	69.49	5km
17 Aug	Brighton and Hove parkrun	20:21	70.11	5km
10 Aug	Brighton and Hove parkrun	20:29	69.66	5km
3 Aug	Brighton and Hove parkrun	20:34	69.38	5km
6 Jul	Brighton and Hove parkrun	20:49	68.54	5km
15 Jun	Brighton and Hove parkrun	24:39	57.88	5km
9 Jun	Seaford Half Marathon	1:51:54	56.59	13.1mi
5 Jun	Worthing 10K PB	41:40	69.54	10km
25 May	Brighton & Hove parkrun SB	20:04	71.10	5km
4 May	Brighton & Hove parkrun	20:39	69.10	5km
13 Apr	Brighton and Hove parkrun	20:07	70.93	5km
6 Apr	Brighton and Hove parkrun	20:31	69.54	5km
3 Mar	Eastbourne Half Marathon SB	1:35:57	65.43	13.1mi
2 Mar	Brighton & Hove Parkrun	20:54	67.74	5km
9 Feb	Brighton & Hove Parkrun	20:43	68.34	5km
2 Feb	Brighton & Hove Parkrun	21:53	64.70	5km
2012		Result	WAVA	Distance
27 Oct	Beachy Head Marathon	4:20:01	50.63	26.2mi
20 Oct	Brighton & Hove Parkrun	20:23	69.46	5km
29 Sep	Brighton & Hove Parkrun	20:20	69.63	5km
26 Aug	Arundel Castle 10K SB	45:34	63.07	10km
18 Aug	Brighton & Hove parkrun	22:19	63.44	5km
4 Aug	Brighton & Hove parkrun	20:46	68.18	5km
7 Jul	Brighton & Hove Parkrun	20:14	69.97	5km
30 Jun	Brighton & Hove Parkrun	20:29	69.12	5km
26 May	Brighton & Hove parkrun	21:41	65.30	5km
12 May	Brighton & Hove Parkrun	21:03	67.26	5km
22 Apr	Bluebell Trail 10M SB	1:16:03	62.42	10mi
15 Apr	Brighton Marathon SB	3:36:03	60.93	26.2mi
14 Apr	Brighton & Hove Parkrun	24:25	57.99	5km
24 Mar	Brighton & Hove Parkrun	20:24	69.40	5km
10 Mar	Brighton & Hove Parkrun	20:47	67.60	5km
25 Feb	Brighton & Hove Parkrun	20:35	68.26	5km
19 Feb	Brighton Half Marathon PB	1:31:49	67.81	13.1mi
4 Feb	Brighton & Hove Parkrun SB	20:12	69.55	5km
28 Jan	Brighton & Hove Parkrun	21:05	66.64	5km
21 Jan	Brighton & Hove Parkrun	20:21	69.04	5km
14 Jan	Brighton & Hove Parkrun	21:03	66.75	5km
7 Jan	Brighton & Hove Parkrun	20:28	68.65	5km
2011		Result	WAVA	Distance
31 Dec	Brighton & Hove Parkrun	20:40	67.98	5km
24 Dec	Brighton & Hove parkrun	21:15	66.12	5km
20 Nov	Brighton 10k SB	43:07	66.12	10km
29 Oct	Brighton & Hove Parkrun	20:42	67.87	5km
24 Sep	Brighton & Hove Parkrun SB	20:33	68.37	5km
18 Sep	Hove Prom	43:43	65.21	10km
20 Aug	Brighton & Hove Parkrun	21:10	66.38	5km
14 Aug	South Coast Half Marathon	1:37:36	63.80	13.1mi
23 Jul	Brighton & Hove Parkrun	20:37	68.15	5km
8 Jun	Worthing 10k	44:31	64.04	10km
21 May	Brighton & Hove Parkrun	20:49	67.49	5km
10 Apr	Brighton Marathon SB	3:56:26	55.22	26.2mi
20 Feb	Brighton Half Marathon SB	1:35:51	64.42	13.1mi
1 Jan	Brighton & Hove Parkrun	21:20	65.36	5km
2010		Result	WAVA	Distance
13 Nov	Brighton & Hove parkrun	21:21	65.31	5km
9 Oct	Brighton & Hove parkrun	21:02	66.29	5km
25 Sep	Brighton & Hove parkrun	21:16	65.56	5km
11 Jul	ASICS British London 10K Run	51:42	54.70	10km
9 Jun	Worthing 10K SB	43:10	65.51	10km
29 May	Brighton & Hove parkrun	21:01	66.34	5km
1 May	Brighton & Hove parkrun SB	20:44	67.25	5km
10 Apr	Brighton & Hove parkrun	22:02	63.28	5km
21 Feb	Sussex Beacon Half Marathon SB	1:44:24	58.66	13.1mi
13 Feb	Brighton & Hove parkrun	22:02	62.81	5km
2009		Result	WAVA	Distance
20 Sep	Brooks Hove Prom 10k	44:26	63.13	10km
10 Jun	Worthing 10k SB	44:02	63.71	10km
22 Feb	Sussex Beacon Half Marathon SB	1:41:02	60.12	13.1mi
2008		Result	WAVA	Distance
16 Nov	Brighton 10k SB	43:32	63.93	10km
21 Sep	HOVE PROM	43:34	63.88	10km
4 Jun	Worthing 10k	44:36	62.40	10km
13 Apr	London Marathon SB	3:56:35	53.83	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	51	0	0	0	0	0	0	0	0	0	0	0	51
2024	22	38	0	3	20	7	24	13	11	0	8	31	176
2023	41	38	25	24	32	18	22	30	20	6	3	2	262
2022	6	0	0	0	0	2	5	20	23	21	17	16	108
2021	15	23	15	18	17	19	13	23	24	23	4	2	197
2020	27	0	21	33	16	0	0	0	0	0	0	0	98
2019	101	39	16	22	13	47	59	62	82	50	3	10	503
2018	25	56	58	61	68	56	35	31	22	24	45	6	488
2017	86	45	65	85	89	58	42	55	68	57	65	31	746
2016	102	95	103	100	69	37	5	17	26	45	49	37	684
2016	61	70	39	43	45	0	0	0	0	0	0	0	257
2015	0	0	0	0	1.6	1.3	0	0	0	0	0	0	2.9
2015	108	107	137	65	45	38	41	37	42	46	33	28	728
2015	60	39	42	42	79	37	91	28	31	102	111	37	699
2014	119	119	116	52	52	47	98	36	49	66	69	33	857
2014	58	37	51	43	88	51	70	78	140	107	39	38	800
2013	63	81	74	69	77	58	93	48	57	35	58	38	752
2013	38	42	36	42	37	60	100	91	66	118	45	82	756
2012	83	96	111	77	69	41	74	89	66	96	22	4	827
2012	0	0	0	6	42	6	13	31	45	13	6	36	197
2011	93	82	120	64	76	65	78	84	74	100	71	95	1003
2010	82	47	37	53	30	29	6	28	71	36	31	17	466
2009	0	13	64	42	45	17	33	101	43	24	19	0	401

Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9
2.6mi, 23:54 Run - General 1) 1mi - 9:00(9:00/mi) 136/144bpm [1223b/mi] 101cal 2) 1mi - 9:20(9:20/mi) 145/155bpm [1353b/mi] 112cal 3) 0.6mi - 5:34(9:19/mi) 151/161bpm [1407b/mi] 70cal First outing since Christmas Eve. Eased back into it after feeling ill over the Christmas period. Add a comment	-	-	3.5mi, 32:18 Run - General 5K: 28:48 1) 1mi - 9:19(9:19/mi) 132/150bpm [1231b/mi] 100cal 2) 1mi - 9:41(9:41/mi) 146/152bpm [1414b/mi] 115cal 3) 1mi - 8:47(8:47/mi) 155/167bpm [1361b/mi] 114cal 4) 0.54mi - 4:31(8:26/mi) 161/165bpm [1358b/mi] 63cal First proper run of 2025. Felt good and looking forward to the rest of the year....hopefully injury free. Add a comment	-	4.2mi, 37:10 Run - General 1) 1mi - 8:54(8:54/mi) 134/146bpm [1192b/mi] 96cal 2) 1mi - 8:56(8:56/mi) 149/154bpm [1332b/mi] 109cal 3) 1mi - 9:00(9:00/mi) 157/164bpm [1412b/mi] 119cal 4) 1mi - 8:51(8:51/mi) 154/167bpm [1363b/mi] 115cal 5) 0.2mi - 1:30(7:19/mi) 153/160bpm [1119b/mi] 19cal A little bit longer today. Feeling very cold outside but happy with the run. Add a comment	-
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
4.8mi, 42:14 Run - General 1) 1mi - 9:16(9:16/mi) 134/145bpm [1242b/mi] 101cal 2) 1mi - 9:10(9:10/mi) 145/154bpm [1328b/mi] 109cal 3) 1mi - 8:42(8:42/mi) 155/168bpm [1348b/mi] 113cal 4) 1mi - 8:56(8:56/mi) 156/162bpm [1393b/mi] 117cal 5) 0.75mi - 6:11(8:18/mi) 156/169bpm [1294b/mi] 81cal Cold....Zero degrees. Started slowly and didn't really pick it up too much. Roughly an extended reverse route of Wednesday's run. Add a comment	3.1mi, 27:52 Run - General 1) 1mi - 8:38(8:38/mi) 134/149bpm [1157b/mi] 93cal 2) 1mi - 9:12(9:12/mi) 144/155bpm [1326b/mi] 108cal 3) 1mi - 9:02(9:02/mi) 146/157bpm [1318b/mi] 108cal 4) 0.12mi - 59(8:17/mi) 157/158bpm [1300b/mi] 12cal Second run in as many days. Haven't done that for a long time. Started strongly but didn't feel great after about a mile and a half. Picked it up again before the end. Add a comment	-	-	5.1mi, 45:01 Run - General 1) 1mi - 9:33(9:33/mi) 138/149bpm [1317b/mi] 108cal 2) 1mi - 8:58(8:58/mi) 146/153bpm [1309b/mi] 107cal 3) 1mi - 8:56(8:56/mi) 152/163bpm [1358b/mi] 113cal 4) 1mi - 8:30(8:30/mi) 160/165bpm [1359b/mi] 118cal 5) 1mi - 8:38(8:38/mi) 161/167bpm [1390b/mi] 123cal 6) 0.05mi - 27(8:52/mi) 163/165bpm [1444b/mi] 6cal As good a day as you're going to get in January. Sun shining, around 10 degrees and no wind. A good run straight from work. Add a comment	3.2mi, 25:32 Run - General 1) 1mi - 8:02(8:02/mi) 138/147bpm [1108b/mi] 89cal 2) 1mi - 8:07(8:07/mi) 152/163bpm [1234b/mi] 104cal 3) 1mi - 8:10(8:10/mi) 160/166bpm [1307b/mi] 114cal 4) 0.16mi - 1:13(7:46/mi) 168/173bpm [1304b/mi] 17cal 5K: 25:14 Shorter run but quicker pace than yesterday. Felt good and will be thinking about a first parkrun of the year before too long. Add a comment	-
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
5.5mi, 50:16 Run - General 1) 1mi - 9:09(9:09/mi) 133/145bpm [1216b/mi] 100cal 2) 1mi - 9:29(9:29/mi) 144/150bpm [1364b/mi] 113cal 3) 1mi - 9:19(9:19/mi) 150/161bpm [1397b/mi] 115cal 4) 1mi - 8:58(8:58/mi) 155/161bpm [1390b/mi] 118cal 5) 1mi - 8:53(8:53/mi) 157/163bpm [1395b/mi] 120cal 6) 0.51mi - 4:29(8:48/mi) 157/164bpm [1381b/mi] 60cal Not pushing it today. A gentle run at the end of a tiring working week. Add a comment	3.1mi, 28:50 Run - General 1) 1mi - 9:52(9:52/mi) 135/145bpm [1331b/mi] 109cal 2) 1mi - 8:44(8:44/mi) 144/148bpm [1257b/mi] 103cal 3) 1mi - 9:04(9:04/mi) 147/152bpm [1333b/mi] 110cal 4) 0.14mi - 1:11(8:43/mi) 154/157bpm [1343b/mi] 15cal Sluggish run and not really feeling it but glad it's done. A slow 5K on a chilly January Saturday afternoon. Add a comment	-	-	4.5mi, 40:49 Run - General 1) 1mi - 8:55(8:55/mi) 134/148bpm [1194b/mi] 96cal 2) 1mi - 9:24(9:24/mi) 147/152bpm [1382b/mi] 113cal 3) 1mi - 9:32(9:32/mi) 146/152bpm [1393b/mi] 113cal 4) 1mi - 9:04(9:04/mi) 145/153bpm [1315b/mi] 108cal 5) 0.45mi - 3:54(8:44/mi) 145/150bpm [1266b/mi] 46cal Started brightly but quickly turned into a bit of a lacklustre run. Add a comment	-	3.6mi, 34:35 Run - General 1) 1mi - 9:51(9:51/mi) 128/139bpm [1261b/mi] 103cal 2) 1mi - 10:15(10:15/mi) 136/151bpm [1394b/mi] 110cal 3) 1mi - 9:15(9:15/mi) 142/145bpm [1312b/mi] 107cal 4) 0.56mi - 5:14(9:22/mi) 145/147bpm [1358b/mi] 62cal Tired run today with a few issues along the way. Not the best. Add a comment
Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30
-	-	4.5mi, 39:28 Run - General 1) 1mi - 9:22(9:22/mi) 135/145bpm [1265b/mi] 104cal 2) 1mi - 9:21(9:21/mi) 143/149bpm [1338b/mi] 110cal 3) 1mi - 7:16(7:16/mi) 141/145bpm [1024b/mi] 84cal 4) 1mi - 9:25(9:25/mi) 142/147bpm [1337b/mi] 110cal 5) 0.45mi - 4:04(9:07/mi) 146/155bpm [1330b/mi] 49cal Very wet and very windy. No records were being set today. Not sure the time of the 3rd mile was quite right! Add a comment	-	3.2mi, 28:13 Run - General 1) 1mi - 8:30(8:30/mi) 138/149bpm [1174b/mi] 98cal 2) 1mi - 9:04(9:04/mi) 149/154bpm [1351b/mi] 114cal 3) 1mi - 8:40(8:40/mi) 152/158bpm [1318b/mi] 112cal 4) 0.23mi - 1:58(8:44/mi) 156/160bpm [1363b/mi] 26cal Just about squeezed this into a busy day. Windy. Add a comment	-	-

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