ColW

M50

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Bests
All Races
Mileage
Training

Races
80
Miles
6341
Miles
779
Miles
45913
Miles
2892
WAVA
68.20%
5k
20:36
10k
42:01
Half
1:37:39
Mara
3:45:27
20k
35:09
40k
1:07:03
56M
2:42:26
112M
5:19:41
1500m
28:00
Mile
24:11
2.4M
1:06:20
10km
3:56:00

About Me
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Recent Training
11th May	General	1.8mi	45:46
11th May	Bowls	0.8mi	20:05
11th May	General	2.1mi	1:06:57
10th May	General	2.1mi	52:30
10th May	General	0.8mi	16:51

12 Month Benchmarks	Run	Bike
Mile	6:19	1:46
5k	30:24	6:23
5mi	57:34	11:32
10k	1:12:52	15:42

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2019	PB	WB
5km	1							20:36 68.20			20:36 6:38/mi	68.20
8.1km	1					49:46 45.20					49:46 9:57/mi	45.20
8.8km	1					50:00 49.28					50:00 9:09/mi	49.28
10km	13			43:22 64.17	42:01 66.24	46:03 61.41	43:02 65.71		51:47 55.50	48:07 61.23	42:01 6:46/mi	66.24
15km	1			1:08:50 61.48							1:08:50 7:23/mi	61.48
17km	1									2:02:21 42.15	2:02:21 11:35/mi	42.15
18km	1									2:09:32 42.27	2:09:32 11:35/mi	42.27
13mi	1							2:06:33 48.82			2:06:33 9:44/mi	48.82
13.1mi	8	1:46:06 56.36		1:42:17 59.38	1:37:39 62.20		1:43:09 59.86		1:45:34 59.47	2:04:30 52.19	1:37:39 7:27/mi	62.20
15.5mi	1							2:49:00 44.06			2:49:00 10:54/mi	44.06
26.2mi	2		4:01:24 52.33	3:45:27 56.49							3:45:27 8:36/mi	56.49

2021		Result	WAVA	Distance
13 Jun	Deva triathlon	28:41 / 1:14:47 / 55:08	0.00	1.5km/40km/10km
2020		Result	WAVA	Distance
15 Mar	Tiger Beetle Trail race		0.00	10km
2019		Result	WAVA	Distance
28 Oct	Long course weekend half marathon mallorca	2:17:39	47.21	13.1mi
15 Sep	Vale of York Half Marathon SB	2:04:30	52.19	13.1mi
29 Jun	Bala standard triathlon	/ /	0.00	1.5km/40km/10km
6 Jun	Adidas Paris 10k	54:57	53.61	10km
2 Jun	Chester Triathlon	31:50 / 1:20:15 / 1:03:21	0.00	1.5km/40km/10km
4 May	Kentmere Trail Challenge 18k PB	2:09:32	42.27	18km
13 Apr	Lakeland Trails - Hawkshead 17k Race PB	2:02:21	42.15	17km
5 Jan	Wirral Way 10K SB	48:07	61.23	10km
2018		Result	WAVA	Distance
11 Aug	Trishark Naron Sprint Triathlon	/ /	0.00	0.75km/24km/5km
31 May	Best Fest Mallorca 10k swim		0.00	10km
2016		Result	WAVA	Distance
2 Oct	Ironman Barcelona	1:08:39 / 5:42:20 / 4:47:54	0.00	2.4miles/112miles/26.2miles
11 Sep	Ironman 70.3 Weymouth	34:18 / 3:19:31 / 2:18:27	0.00	1.2miles/56miles/13.1miles
3 Jul	UK Ultimate Triathlon - half	35:08 / 2:56:31 / 2:09:13	0.00	1.2miles/56miles/13.1miles
12 Jun	Ironman 70.3 Staffordshire	34:14 / 2:59:23 / 1:58:26	0.00	1.2miles/56miles/13.1miles
2 Apr	Tour of Flanders Sportive		0.00	127km
20 Feb	Standish Hall Trail race SB	51:47	55.50	10km
14 Feb	Village Bakery Wrexham Half Marathon SB	1:45:34	59.47	13.1mi
2015		Result	WAVA	Distance
25 Oct	City Bikes Ironman 70.3 Miami	32:32 / 2:42:26 / 2:32:41	0.00	1.2miles/56miles/13.1miles
4 Oct	Ironman Barcelona	1:06:20 / 5:19:41 / 4:20:02	0.00	2.4miles/112miles/26.2miles
5 Sep	Sundowner Triathlon	33:27 / 3:00:51 / 2:02:16	0.00	1.2miles/56miles/13.1miles
16 Aug	UK Ultimate Half Triathlon	33:13 / 2:51:30 / 2:03:34	0.00	1.2miles/56miles/13.1miles
9 Aug	Henley Bridge to Bridge Swim	4:06:09	0.00	14km
5 Jul	Cowman - Middle Distance	35:07 / 2:54:36 / 1:58:34	0.00	1.9km/92km/21km
31 May	Outlaw Half	34:07 / 2:55:15 / 1:55:44	0.00	1.2miles/56miles/13.1miles
16 May	Back o' Skiddaw 70km Sportive		0.00	70km
4 Apr	Ronde Van Vlaanderen Cyclo		0.00	133km
8 Mar	Trafford 10K		0.00	10km
28 Feb	Ormskirk parkrun PB	20:36	68.20	5km
8 Feb	Montane Trail 13 Grizedale Forest PB	2:06:33	48.82	13mi
17 Jan	Endurancelife Coastal Trail Series - Anglesey - Half Marathon PB	2:49:00	44.06	15.5mi
2014		Result	WAVA	Distance
5 Oct	Cheshire Cobbled Classic		0.00	105km
10 Aug	Liverpool Standard Distance Triathlon	24:09 / 1:15:50 / 49:38	0.00	1.5km/40km/10km
20 Jul	Marlow Half Iron	35:59 / 2:54:03 / 2:03:38	0.00	1.9km/86km/20km
6 Jul	Southport Half Marathon SB	1:43:09	59.86	13.1mi
15 Jun	Southport Sprint Triathlon	11:20 / 35:09 / 21:39	0.00	0.75km/20km/5km
1 Jun	Outlaw Half	31:14 / 2:45:59 / 1:58:04	0.00	1.2miles/56miles/13.1miles
26 May	Sandgrounder 10k	44:14	63.93	10km
13 Apr	Chirk Sprint Triathlon	7:07 / 44:23 / 21:18	0.00	0.4km/24km/5km
16 Mar	UK Firefighters 2UP duathlon	/ 1:26:24 /36:00	0.00	0km/37.2km/5.6km
9 Mar	Trafford 10k SB	43:02	65.71	10km
9 Feb	Southport Mad Dog 10K	44:45	63.19	10km
19 Jan	Four Villages Half Marathon	1:51:04	55.60	13.1mi
2013		Result	WAVA	Distance
10 Nov	Mo Running Manchester SB	46:03	61.41	10km
11 Aug	Henley Bridge to Bridge 14K Swim	3:53:00	0.00	14km
14 Jul	Cowman Middle Distance Triathlon	32:12 / 2:52:55 / 1:50:34	0.00	1.9km/92km/21km
16 Jun	Southport Marine Lake Triathlon	13:56 / 36:21 / 22:18	0.00	0.75km/20km/5km
2 Jun	Outlaw Half	30:41 / 2:48:43 / 2:00:46	0.00	1.2miles/56miles/13.1miles
21 Apr	Ribby Hall Sprint Triathlon	6:22 / 29:00 / 22:21	0.00	0.4km/16.8km/5km
6 Apr	NYRR Scotland Run 10K	51:18	54.68	10km
16 Feb	Formby Nightrunner PB	49:46	45.20	8.05km
12 Jan	Rivington Nightrunner PB	50:00	49.28	8.8km
2012		Result	WAVA	Distance
20 Oct	Freat Floridian Triathlon	37:47 / 1:58:22 / 1:27:32	0.00	2km/62km/15km
9 Sep	bala standard distance triathlon	27:01 / 1:05:37 / 49:00	0.00	1.5km/39miles/10km
1 Sep	Media City Swim Challenge	3:56:00	0.00	10km
22 Jul	Ironman UK	1:12:43 / 7:03:15 / 5:14:59	0.00	2.4miles/112miles/26.2miles
1 Jul	Chester Triathlon	18:48 / 1:15:51 / 46:12	0.00	1.5km/40km/10km
17 Jun	Southport Marine Lake Triathlon	11:59 / 39:41 / 22:00	0.00	0.75km/20km/5km
10 Jun	Bala Middle Distance Triathlon	35:20 / 2:47:26 / 1:49:18	0.00	2km/78.5km/20km
12 May	Ironman 70.3 Mallorca	35:49 / 3:22:36 / 1:58:08	0.00	1.9km/90km/21km
18 Mar	Liverpool Half Marathon PB	1:37:39	62.20	13.1mi
12 Feb	Southport Mad Dog 10k PB	42:01	66.24	10km
2011		Result	WAVA	Distance
6 Nov	Lancaster Half Marathon SB	1:42:17	59.38	13.1mi
9 Oct	Liverpool Marathon PB	3:45:27	56.49	26.2mi
11 Sep	Bala standard distance triathlon	30:59 / 1:17:10 / 52:32	0.00	1.5km/40km/10km
4 Sep	southport Beach Legacy 10K SB	43:22	64.17	10km
7 Aug	Dextro Energy Triathlon London - Olympic	28:00 / 1:12:40 / 44:50	0.00	1500metres/40km/10km
24 Jul	Couple Challenge Half Iron Triathlon	26:41 / 2:36:57 / 1:36:02	0.00	1.9km/86km/21km
26 Jun	Liverpool Triathlon	24:11 / 1:13:43 / 46:00	0.00	1miles/26.2miles/6.2miles
12 Jun	Chester Triathlon	27:31 / 1:18:40 / 46:47	0.00	1.5km/40km/10km
29 May	Coniston Open Water Swim		0.00	3.8km
2 May	Waterloo 15k PB	1:08:50	61.48	15km
17 Apr	Chirk Sprint Triathlon	6:59 / 45:01 / 21:54	0.00	0.4km/24km/5km
19 Feb	Standish Hall Trail Race	49:41	55.58	10km
6 Feb	Southport Mad Dog 10K	45:07	61.20	10km
2010		Result	WAVA	Distance
26 Sep	Anglesey Marathon SB	4:01:24	52.33	26.2mi
14 Sep	Lymm Triathlon	22:00 / 1:15:00 / 45:00	0.00	1km/35km/9km
12 Sep	Bala Standard Triathlon	28:30 / 1:08:38 / 46:52	0.00	1500metres/40km/10km
22 Aug	Clitheroe Triathlon	7:50 / 1:07:29 / 45:36	0.00	0.4km/30km/8.78km
31 Jul	RNLI Crosby Beach Run	45:52	60.20	10km
25 Jul	Dextro Energy Triathlon London Hyde Park - Olympic Distance	26:21 / 1:07:03 / 49:36	0.00	1.5km/40km/10km
11 Jul	Llandudno sea triathlon	12:47 / 42:00 / 21:25	0.00	0.75km/38km/5km
27 Jun	Liverpool Triathlon	25:58 / 1:17:14 / 47:03	0.00	1.5km/40km/10km
13 Jun	Northwich Triathlon	8:04 / 40:45 / 23:04	0.00	0.4km/20miles/5km
16 May	Merseytri club duathlon final	/ 39:00 /20:44	0.00	0km/10miles/5km
21 Mar	catforth duathlon	/ 45:46 /47:53	0.00	0km/20miles/10.2km
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	1:46:06	56.36	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	56	30	16	42	27	0	0	0	0	0	0	0	172
2024	0	14	15	33	23	0	0	0	0	0	0	0	86
2024	91	25	69	213	0	0	0	0	0	0	0	0	398
2023	76	51	44	46	67	57	27	26	6	57	51	44	552
2023	0	0	0	0	0.5	2	7	0	0	0	0	0	9.5
2023	0	0	0	0	0	0	0	0	3	0	0	0	3
2023	182	45	463	693	564	428	325	430	234	259	369	211	4203
2022	110	48	152	134	79	67	88	85	89	51	82	113	1099
2022	0	0	0	2.7	0.9	0	3.8	0.5	0	0	1	0	9
2022	14	9	48	33	35	14	12	28	23	16	6	6	244
2022	73	73	41	156	489	266	244	380	423	250	480	226	3100
2021	102	59	82	55	66	51	110	73	95	150	131	65	1040
2021	0	0	0	0.8	0	3.2	5.2	2.6	0	0.6	0	0	12.3
2021	16	32	39	37	26	30	41	9	31	34	31	25	351
2021	0	186	138	290	288	178	286	65	93	142	31	8	1704
2020	0	0	0	0	0	0	0	0	0	0	0	17	17
2020	0	0	0	0	0	0	3.7	2.5	0	0	0	0.4	6.6
2020	47	5	6	0	0	0	3	0	0	0	0	0	60
2020	272	0	319	625	836	759	527	423	463	228	147	240	4839
2019	5.5	1.9	0	2.9	1.1	2.1	0.9	7.3	0	0	0	0	21.8
2019	51	33	25	44	40	37	24	48	45	50	30	46	473
2019	174	276	15	191	338	422	463	407	295	430	24	54	3090
2018	0	0	0	0	0	0	0	7	0	0	0	0	7
2018	1.4	0	3.4	4.5	18.9	14.1	4	2.9	0.8	0.8	0	1.8	52.5
2018	0	4	38	28	32	25	16	15	21	47	40	55	320
2018	43	131	208	63	337	425	543	353	394	161	129	133	2920
2017	0	0	3	17.2	10.8	3.6	4.9	2	3.7	0	5.5	0	50.6
2017	22	0	0	0	0	0	0	0	0	0	0	0	22
2017	233	131	68	161	157	175	487	407	373	347	101	39	2681
2016	0.9	0	1.6	1.6	10.2	3	11.4	4.8	7	2.4	2.5	0	45.4
2016	76	65	88	56	62	50	53	30	38	39	14	4	575
2016	295	217	305	341	342	245	245	215	251	144	21	91	2712
2015	3.2	0.5	0	2.1	5.3	6	8.6	21.9	4.9	6.6	2.5	2.5	64.1
2015	102	76	53	54	90	62	48	31	54	52	76	72	770
2015	210	185	45	351	298	240	216	394	235	221	12	171	2578
2014	0	0	0	0	0	0	2	0	0	0	0	0	2
2014	7.9	1.7	1.7	4.8	10.8	11.4	9.3	5.6	7.8	1.4	0	0.9	63.5
2014	40	58	59	68	52	77	50	49	49	46	93	90	730
2014	378	297	378	372	222	413	372	423	351	300	270	100	3877
2013	0	0	0	0	0	0	0	3	0	1	0	0	4
2013	14.1	21.9	15.4	12	13.5	26.2	16.7	14.4	7.3	3.1	7.7	5.6	157.9
2013	30	5	7	19	17	31	35	28	16	57	36	27	308
2013	149	49	317	356	445	531	443	400	429	379	343	325	4165
2012	8.5	11.1	12.9	12.9	18.9	20	5.6	11.5	12.9	3.7	1.3	2.2	121.5
2012	96	113	72	92	32	50	60	15	22	53	41	43	688
2012	285	324	602	487	556	533	390	217	398	241	284	252	4568
2011	13.2	11	11.2	15.5	7.2	12.7	8.5	9.7	5.3	5.3	2.6	0.9	103.1
2011	61	77	102	50	61	62	69	78	100	56	79	72	867
2011	216	50	193	248	259	353	355	257	326	217	462	124	3060
2010	2	1.4	3.6	0.9	4.4	8	6	10.5	1.5	3.3	13.3	6.8	61.6
2010	54	67	90	87	101	65	80	63	92	24	53	69	844
2010	87	140	166	101	194	214	259	144	119	292	177	125	2018

Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21
1.2mi, 38:26 Cross - Bowls 1) 1km - 1:24:29(1:24:29/km) 100/122bpm [8448b/km] 409cal 3/97rpm 0.71/11.35kmph 2) 0.94km - 1:16:56(1:21:55/km) 104/130bpm [8520b/km] 333cal 3/70rpm 0.73/6.25kmph Add a comment	1.2mi, 38:36 Cross - Bowls 1) 1km - 1:18:02(1:18:02/km) 91/113bpm [7101b/km] 325cal 4/70rpm 0.77/13.44kmph 2) 0.95km - 53:34(56:33/km) 91/122bpm [5147b/km] 214cal 4/103rpm 1.06/6.48kmph Add a comment	18mi, 1:38:08 Bike - General 1) 1km - 3:26(3:26/km) 118/133bpm [404b/km] 23cal 2) 1km - 3:24(3:24/km) 137/143bpm [465b/km] 31cal 3) 1km - 3:09(3:09/km) 136/139bpm [429b/km] 28cal 4) 1km - 3:36(3:36/km) 141/145bpm [507b/km] 33cal 5) 1km - 4:10(4:10/km) 140/148bpm [583b/km] 37cal 6) 1km - 4:45(4:45/km) 136/149bpm [646b/km] 37cal 7) 1km - 5:03(5:03/km) 144/150bpm [728b/km] 46cal 8) 1km - 4:29(4:29/km) 139/150bpm [624b/km] 35cal 9) 1km - 3:22(3:22/km) 135/144bpm [455b/km] 23cal 10) 1km - 4:26(4:26/km) 145/153bpm [642b/km] 39cal 11) 1km - 2:57(2:57/km) 127/137bpm [375b/km] 14cal 12) 1km - 4:03(4:03/km) 137/144bpm [555b/km] 27cal 13) 1km - 4:48(4:48/km) 140/149bpm [673b/km] 36cal 14) 1km - 2:23(2:23/km) 134/141bpm [320b/km] 14cal 15) 1km - 2:29(2:29/km) 132/140bpm [327b/km] 13cal 16) 1km - 3:05(3:05/km) 136/146bpm [419b/km] 19cal 17) 1km - 1:41(1:41/km) 130/143bpm [219b/km] 8cal 18) 1km - 2:04(2:04/km) 118/124bpm [243b/km] 5cal 19) 1km - 1:20(1:20/km) 120/127bpm [159b/km] 4cal 20) 1km - 2:29(2:29/km) 118/127bpm [293b/km] 6cal 21) 1km - 1:14(1:14/km) 115/121bpm [141b/km] 2cal 22) 1km - 1:25(1:25/km) 120/125bpm [169b/km] 4cal 23) 1km - 2:07(2:07/km) 121/125bpm [256b/km] 7cal 24) 1km - 2:03(2:03/km) 119/127bpm [244b/km] 6cal 25) 1km - 10:13(10:13/km) 113/124bpm [1155b/km] 27cal 26) 1km - 3:08(3:08/km) 122/128bpm [382b/km] 13cal 27) 1km - 3:12(3:12/km) 128/138bpm [410b/km] 17cal 28) 1km - 2:28(2:28/km) 118/124bpm [292b/km] 8cal 29) 0.97km - 5:11(5:21/km) 126/143bpm [674b/km] 26cal Add a comment	0.9mi, 17:38 Walk - General 1) 1km - 12:12(12:12/km) 85/126bpm [1037b/km] 72cal 59/69rpm 4.92/5.34kmph 2) 0.45km - 5:27(12:04/km) 72/77bpm [869b/km] 28cal 62/68rpm 4.97/5.27kmph Add a comment 3.4mi, 39:54 Run - General 1) 1km - 7:33(7:33/km) 123/143bpm [930b/km] 70cal 7.94/8.94kmph 2) 1km - 7:15(7:15/km) 142/149bpm [1029b/km] 80cal 8.28/9.37kmph 3) 1km - 7:45(7:45/km) 148/151bpm [1148b/km] 85cal 7.74/8.4kmph 4) 1km - 7:07(7:07/km) 144/152bpm [1025b/km] 80cal 8.43/9.41kmph 5) 1km - 6:50(6:50/km) 140/148bpm [958b/km] 72cal 8.77/9.47kmph 6) 0.51km - 3:23(6:39/km) 142/148bpm [944b/km] 37cal 9.03/10.28kmph Add a comment 0.6mi, 17:47 Cross - Bowls 1) 1km - 48:41(48:41/km) 91/109bpm [4431b/km] 213cal 10/77rpm 1.23/5.44kmph 2) 0.01km - 6(9:08/km) 85/85bpm [776b/km] 51/62rpm 6.57/4.84kmph Add a comment	21.1mi, 1:33:24 Bike - General 1) 1km - 4:42(4:42/km) 115/133bpm [541b/km] 30cal 2) 1km - 3:24(3:24/km) 138/145bpm [469b/km] 31cal 3) 1km - 2:29(2:29/km) 134/143bpm [332b/km] 21cal 4) 1km - 2:36(2:36/km) 142/152bpm [370b/km] 24cal 5) 1km - 2:39(2:39/km) 147/152bpm [389b/km] 26cal 6) 1km - 2:57(2:57/km) 150/154bpm [444b/km] 30cal 7) 1km - 3:33(3:33/km) 150/154bpm [532b/km] 36cal 8) 1km - 3:09(3:09/km) 150/154bpm [472b/km] 31cal 9) 1km - 3:14(3:14/km) 150/156bpm [486b/km] 32cal 10) 1km - 2:53(2:53/km) 151/155bpm [435b/km] 29cal 11) 1km - 2:40(2:40/km) 152/157bpm [406b/km] 26cal 12) 1km - 4:16(4:16/km) 153/157bpm [654b/km] 43cal 13) 1km - 4:24(4:24/km) 154/159bpm [678b/km] 45cal 14) 1km - 3:02(3:02/km) 149/156bpm [452b/km] 27cal 15) 1km - 1:43(1:43/km) 150/154bpm [259b/km] 15cal 16) 1km - 1:37(1:37/km) 154/161bpm [249b/km] 16cal 17) 1km - 2:02(2:02/km) 151/160bpm [306b/km] 18cal 18) 1km - 2:10(2:10/km) 139/144bpm [301b/km] 12cal 19) 1km - 3:04(3:04/km) 136/156bpm [416b/km] 15cal 20) 1km - 4:35(4:35/km) 148/154bpm [677b/km] 37cal 21) 1km - 6:15(6:15/km) 151/153bpm [943b/km] 55cal 22) 1km - 1:56(1:56/km) 143/153bpm [276b/km] 12cal 23) 1km - 1:17(1:17/km) 137/149bpm [175b/km] 5cal 24) 1km - 2:10(2:10/km) 150/153bpm [324b/km] 17cal 25) 1km - 1:40(1:40/km) 141/148bpm [234b/km] 9cal 26) 1km - 1:21(1:21/km) 141/148bpm [189b/km] 7cal 27) 1km - 1:13(1:13/km) 139/144bpm [169b/km] 5cal 28) 1km - 1:25(1:25/km) 144/154bpm [205b/km] 9cal 29) 1km - 1:28(1:28/km) 149/154bpm [220b/km] 11cal 30) 1km - 2:01(2:01/km) 148/155bpm [299b/km] 15cal 31) 1km - 2:13(2:13/km) 148/154bpm [327b/km] 17cal 32) 1km - 3:48(3:48/km) 136/158bpm [517b/km] 28cal 33) 1km - 2:22(2:22/km) 121/136bpm [287b/km] 15cal 34) 0.88km - 3:07(3:33/km) 136/144bpm [482b/km] 26cal Add a comment 1.2mi, 33:52 Cross - Bowls 1) 1km - 1:42:24(1:42:24/km) 86/112bpm [8807b/km] 380cal 3/86rpm 0.59/6.01kmph 2) 0.95km - 52:28(55:08/km) 98/115bpm [5403b/km] 234cal 7/77rpm 1.09/7.66kmph Add a comment	24.9mi, 1:45:31 Bike - General 1) 1km - 3:20(3:20/km) 113/136bpm [377b/km] 20cal 2) 1km - 3:15(3:15/km) 135/141bpm [439b/km] 29cal 3) 1km - 2:23(2:23/km) 142/153bpm [339b/km] 23cal 4) 1km - 2:21(2:21/km) 141/150bpm [330b/km] 22cal 5) 1km - 2:30(2:30/km) 147/150bpm [367b/km] 25cal 6) 1km - 2:49(2:49/km) 141/150bpm [398b/km] 25cal 7) 1km - 2:48(2:48/km) 148/154bpm [415b/km] 28cal 8) 1km - 2:20(2:20/km) 142/151bpm [331b/km] 20cal 9) 1km - 2:41(2:41/km) 144/151bpm [388b/km] 24cal 10) 1km - 2:47(2:47/km) 143/149bpm [398b/km] 24cal 11) 1km - 3:30(3:30/km) 148/152bpm [519b/km] 33cal 12) 1km - 2:52(2:52/km) 140/144bpm [400b/km] 22cal 13) 1km - 1:45(1:45/km) 137/148bpm [239b/km] 12cal 14) 1km - 2:00(2:00/km) 133/142bpm [265b/km] 12cal 15) 1km - 1:50(1:50/km) 138/143bpm [253b/km] 12cal 16) 1km - 3:04(3:04/km) 137/146bpm [421b/km] 20cal 17) 1km - 2:45(2:45/km) 135/147bpm [371b/km] 17cal 18) 1km - 2:45(2:45/km) 143/156bpm [394b/km] 22cal 19) 1km - 2:48(2:48/km) 146/149bpm [408b/km] 24cal 20) 1km - 2:13(2:13/km) 149/152bpm [331b/km] 20cal 21) 1km - 2:42(2:42/km) 142/151bpm [383b/km] 19cal 22) 1km - 3:50(3:50/km) 150/153bpm [574b/km] 35cal 23) 1km - 3:16(3:16/km) 144/152bpm [471b/km] 24cal 24) 1km - 2:11(2:11/km) 142/152bpm [311b/km] 15cal 25) 1km - 3:14(3:14/km) 143/152bpm [462b/km] 23cal 26) 1km - 2:14(2:14/km) 132/139bpm [294b/km] 9cal 27) 1km - 2:06(2:06/km) 130/147bpm [273b/km] 8cal 28) 1km - 2:18(2:18/km) 133/145bpm [306b/km] 11cal 29) 1km - 2:05(2:05/km) 135/143bpm [282b/km] 10cal 30) 1km - 2:22(2:22/km) 138/144bpm [328b/km] 13cal 31) 1km - 2:00(2:00/km) 141/145bpm [283b/km] 12cal 32) 1km - 1:57(1:57/km) 135/149bpm [263b/km] 10cal 33) 1km - 2:25(2:25/km) 138/150bpm [333b/km] 14cal 34) 1km - 2:20(2:20/km) 142/147bpm [330b/km] 15cal 35) 1km - 2:58(2:58/km) 137/143bpm [407b/km] 15cal 36) 1km - 2:54(2:54/km) 139/145bpm [402b/km] 16cal 37) 1km - 2:30(2:30/km) 132/142bpm [331b/km] 11cal 38) 1km - 2:58(2:58/km) 133/146bpm [394b/km] 12cal 39) 1km - 1:51(1:51/km) 137/146bpm [253b/km] 10cal 40) 1km - 3:43(3:43/km) 138/146bpm [514b/km] 20cal 41) 0.08km - 51(11:04/km) 121/135bpm [1340b/km] 2cal Add a comment	1.8mi, 21:38 Walk - General 1) 1km - 9:39(9:39/km) 85/122bpm [821b/km] 61cal 36/57rpm 6.21/23.88kmph 2) 1km - 8:04(8:04/km) 98/122bpm [791b/km] 43cal 7.43/24.42kmph 3) 0.9km - 3:55(4:21/km) 115/124bpm [500b/km] 30cal 1/67rpm 13.79/24.52kmph Add a comment 0.5mi, 14:18 Cross - Bowls 1) 0.78km - 54:18(1:09:55/km) 92/114bpm [6433b/km] 240cal 4/81rpm 0.86/6.89kmph Add a comment
Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
1.9mi, 1:08:22 Walk - General 1) 1km - 18:48(18:48/km) 83/99bpm [1561b/km] 76cal 28/96rpm 2) 1km - 29:35(29:35/km) 90/127bpm [2662b/km] 109cal 14/91rpm 3) 1km - 19:55(19:55/km) 93/113bpm [1853b/km] 77cal 14/106rpm 4) 0.05km - 4(1:14/km) 80/80bpm [99b/km] 26/52rpm Add a comment 1.3mi, 33:02 Cross - Bowls 1) 1km - 2:17:58(2:17:58/km) 98/126bpm [13521b/km] 613cal 2/110rpm 0.44/6.15kmph 2) 1km - 1:22:02(1:22:02/km) 96/124bpm [7875b/km] 326cal 5/77rpm 0.73/25.46kmph 3) 0.01km - 2(3:00/km) 91/91bpm [272b/km] 20.04/14.88kmph Add a comment	0.8mi, 20:35 Walk - General 1) 1km - 15:16(15:16/km) 91/110bpm [1389b/km] 91cal 30/119rpm 3.93/5.85kmph 2) 0.24km - 5:19(22:18/km) 97/108bpm [2163b/km] 26cal 26/56rpm 2.69/4.06kmph Add a comment 4.9mi, 2:01:50 Walk - General 1) 1km - 18:13(18:13/km) 85/101bpm [1549b/km] 78cal 32/74rpm 3.29/5kmph 2) 1km - 15:32(15:32/km) 83/92bpm [1289b/km] 69cal 42/66rpm 3.86/5.41kmph 3) 1km - 14:55(14:55/km) 82/99bpm [1224b/km] 66cal 51/76rpm 4.02/5.61kmph 4) 1km - 13:25(13:25/km) 82/90bpm [1101b/km] 64cal 51/68rpm 4.47/5.21kmph 5) 1km - 13:57(13:57/km) 86/96bpm [1200b/km] 70cal 49/66rpm 4.3/5.34kmph 6) 1km - 14:23(14:23/km) 78/91bpm [1123b/km] 68cal 50/67rpm 4.17/5.07kmph 7) 1km - 15:03(15:03/km) 77/93bpm [1159b/km] 70cal 49/70rpm 3.99/5kmph 8) 0.87km - 16:20(18:40/km) 68/82bpm [1270b/km] 71cal 38/63rpm 3.21/4.84kmph Add a comment	1mi, 20:51 Cross - Bowls 1) 1km - 1:13:51(1:13:51/km) 89/120bpm [6573b/km] 296cal 6/75rpm 0.81/12.26kmph 2) 0.55km - 8:00(14:29/km) 84/98bpm [1216b/km] 31cal 9/105rpm 4.14/42.29kmph Add a comment 2.1mi, 1:06:40 Walk - General 1) 1km - 15:21(15:21/km) 93/115bpm [1428b/km] 81cal 35/67rpm 3.91/5.58kmph 2) 1km - 16:29(16:29/km) 97/123bpm [1599b/km] 75cal 35/73rpm 3.64/5.14kmph 3) 1km - 18:04(18:04/km) 100/128bpm [1806b/km] 91cal 33/91rpm 3.32/5.21kmph 4) 0.45km - 16:47(37:25/km) 80/100bpm [2993b/km] 52cal 17/64rpm 1.61/4.94kmph Add a comment	0.8mi, 17:58 Walk - General 1) 1km - 12:50(12:50/km) 64/74bpm [821b/km] 61cal 56/65rpm 4.68/5.51kmph 2) 0.34km - 5:08(15:07/km) 72/80bpm [1089b/km] 24cal 49/64rpm 3.97/5.41kmph Add a comment 4.3mi, 1:51:59 Walk - General 1) 1km - 19:31(19:31/km) 88/105bpm [1717b/km] 86cal 28/80rpm 2) 1km - 16:17(16:17/km) 94/117bpm [1531b/km] 73cal 33/73rpm 3) 1km - 14:15(14:15/km) 83/92bpm [1183b/km] 63cal 48/67rpm 4) 1km - 13:34(13:34/km) 78/103bpm [1058b/km] 62cal 52/64rpm 5) 1km - 15:42(15:42/km) 82/102bpm [1288b/km] 71cal 42/123rpm 6) 1km - 16:27(16:27/km) 93/130bpm [1530b/km] 80cal 41/96rpm 7) 0.98km - 16:12(16:34/km) 117/132bpm [1938b/km] 90cal 36/72rpm Add a comment	3mi, 1:03:01 Walk - General 1) 1km - 14:06(14:06/km) 94/107bpm [1325b/km] 67cal 53/73rpm 4.26/17.5kmph 2) 1km - 13:30(13:30/km) 104/123bpm [1404b/km] 70cal 52/64rpm 4.45/5.34kmph 3) 1km - 12:31(12:31/km) 100/113bpm [1252b/km] 65cal 59/101rpm 4.79/5.75kmph 4) 1km - 11:58(11:58/km) 102/111bpm [1221b/km] 65cal 58/67rpm 5.01/5.64kmph 5) 0.8km - 10:56(13:40/km) 106/121bpm [1449b/km] 56cal 48/66rpm 4.39/5.37kmph Add a comment 1.6mi, 46:34 Cross - Bowls 1) 1km - 1:13:39(1:13:39/km) 85/106bpm [6260b/km] 273cal 3/75rpm 0.81/6.92kmph 2) 1km - 48:09(48:09/km) 87/106bpm [4189b/km] 184cal 4/84rpm 1.25/17.94kmph 3) 0.51km - 44:46(1:27:43/km) 83/99bpm [7281b/km] 146cal 2/103rpm 0.68/6.35kmph Add a comment	1.5mi, 37:17 Walk - General 1) 1km - 15:34(15:34/km) 90/103bpm [1402b/km] 84cal 46/67rpm 3.85/5.37kmph 2) 1km - 15:30(15:30/km) 98/108bpm [1519b/km] 78cal 40/70rpm 3.87/5.34kmph 3) 0.46km - 6:13(13:28/km) 101/113bpm [1359b/km] 30cal 46/70rpm 4.46/5.31kmph Add a comment 4.8mi, 1:06:05 Run - General 1) 1km - 8:44(8:44/km) 144/162bpm [1259b/km] 93cal 6.87/9.34kmph 2) 1km - 10:47(10:47/km) 148/164bpm [1596b/km] 119cal 5.57/8.94kmph 3) 1km - 7:38(7:38/km) 145/155bpm [1106b/km] 79cal 7.87/8.94kmph 4) 1km - 7:21(7:21/km) 149/160bpm [1096b/km] 81cal 8.16/9.51kmph 5) 1km - 7:44(7:44/km) 157/168bpm [1214b/km] 87cal 7.76/9.1kmph 6) 1km - 8:33(8:33/km) 153/165bpm [1309b/km] 93cal 7.01/8.4kmph 7) 1km - 8:15(8:15/km) 159/170bpm [1311b/km] 92cal 7.28/8.67kmph 8) 0.66km - 7:02(10:38/km) 146/165bpm [1552b/km] 68cal 5.64/7.89kmph Add a comment	1.1mi, 20:47 Walk - General 1) 1km - 11:20(11:20/km) 84/120bpm [953b/km] 69cal 62/73rpm 5.29/5.98kmph 2) 0.84km - 9:27(11:18/km) 121/138bpm [1368b/km] 68cal 65/70rpm 5.31/5.71kmph Add a comment 2.7mi, 2:49:47 Bike - General 1) 1km - 2:01:56(2:01:56/km) 76/105bpm [9267b/km] 346cal 3/77rpm 0.49/6.79kmph 2) 1km - 42:02(42:02/km) 77/120bpm [3236b/km] 123cal 3/77rpm 1.43/38.76kmph 3) 1km - 2:07(2:07/km) 116/122bpm [245b/km] 17cal 28.42/38.49kmph 4) 1km - 2:47(2:47/km) 118/124bpm [329b/km] 23cal 21.54/30.03kmph 5) 0.31km - 56(2:58/km) 115/121bpm [342b/km] 6cal 20.2/29.06kmph Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
3.9mi, 1:37:40 Walk - General 1) 1km - 16:12(16:12/km) 108/120bpm [1750b/km] 88cal 42/67rpm 2) 1km - 14:15(14:15/km) 107/118bpm [1525b/km] 67cal 46/64rpm 3) 1km - 17:07(17:07/km) 115/132bpm [1967b/km] 88cal 36/67rpm 4) 1km - 15:53(15:53/km) 115/131bpm [1827b/km] 87cal 37/64rpm 5) 1km - 14:08(14:08/km) 109/131bpm [1540b/km] 69cal 49/61rpm 6) 1km - 16:36(16:36/km) 109/134bpm [1810b/km] 80cal 38/124rpm 7) 0.22km - 3:29(15:29/km) 105/115bpm [1626b/km] 14cal 24/62rpm Add a comment 5.6mi, 1:19:39 Run - General 1) 1km - 7:35(7:35/km) 140/160bpm [1062b/km] 80cal 2) 1km - 7:46(7:46/km) 156/169bpm [1212b/km] 86cal 3) 1km - 7:18(7:18/km) 158/169bpm [1153b/km] 84cal 4) 1km - 9:39(9:39/km) 156/170bpm [1506b/km] 107cal 5) 1km - 11:58(11:58/km) 138/155bpm [1650b/km] 101cal 6) 1km - 8:15(8:15/km) 155/169bpm [1278b/km] 86cal 7) 1km - 8:32(8:32/km) 158/168bpm [1348b/km] 94cal 8) 1km - 9:35(9:35/km) 152/168bpm [1457b/km] 97cal 9) 1km - 8:52(8:52/km) 149/169bpm [1322b/km] 85cal 10) 0.02km - 9(7:54/km) 126/129bpm [996b/km] 1cal Add a comment	3.7mi, 1:18:47 Walk - General 1) 1km - 15:26(15:26/km) 97/121bpm [1496b/km] 76cal 38/116rpm 2) 1km - 12:46(12:46/km) 110/122bpm [1404b/km] 71cal 56/63rpm 3) 1km - 13:06(13:06/km) 115/129bpm [1507b/km] 72cal 50/73rpm 4) 1km - 13:11(13:11/km) 112/133bpm [1476b/km] 65cal 48/123rpm 5) 1km - 12:01(12:01/km) 123/132bpm [1477b/km] 66cal 57/67rpm 6) 0.97km - 12:19(12:42/km) 128/146bpm [1627b/km] 84cal 45/68rpm Add a comment 0.9mi, 23:30 Cross - Bowls 1) 1km - 1:48:35(1:48:35/km) 87/108bpm [9446b/km] 396cal 3/81rpm 0.55/6.08kmph 2) 0.37km - 32:56(1:29:11/km) 88/106bpm [7848b/km] 120cal 4/103rpm 0.67/5.85kmph Add a comment	5.9mi, 2:07:36 Walk - General 1) 1km - 15:42(15:42/km) 95/113bpm [1491b/km] 86cal 43/77rpm 3.82/5.75kmph 2) 1km - 12:43(12:43/km) 108/125bpm [1374b/km] 82cal 52/91rpm 4.72/7.39kmph 3) 1km - 13:28(13:28/km) 122/145bpm [1644b/km] 112cal 50/67rpm 4.45/5.34kmph 4) 1km - 15:15(15:15/km) 130/140bpm [1983b/km] 127cal 33/91rpm 3.93/6.95kmph 5) 1km - 14:06(14:06/km) 120/141bpm [1692b/km] 86cal 39/93rpm 4.26/7.09kmph 6) 1km - 16:05(16:05/km) 108/131bpm [1737b/km] 70cal 44/86rpm 3.73/5.58kmph 7) 1km - 11:50(11:50/km) 102/118bpm [1208b/km] 59cal 58/81rpm 5.07/5.58kmph 8) 1km - 11:42(11:42/km) 102/112bpm [1193b/km] 64cal 57/78rpm 5.13/5.68kmph 9) 1km - 11:39(11:39/km) 101/109bpm [1177b/km] 65cal 59/72rpm 5.15/7.76kmph 10) 0.43km - 5:04(11:43/km) 94/102bpm [1102b/km] 27cal 60/81rpm 5.12/6.48kmph Add a comment	0.5mi, 14:21 Cross - Bowls 1) 0.75km - 1:02:21(1:23:09/km) 90/110bpm [7483b/km] 242cal 6/120rpm Add a comment 1.6mi, 39:56 Walk - General 1) 1km - 13:48(13:48/km) 96/114bpm [1325b/km] 72cal 45/123rpm 4.35/6.21kmph 2) 1km - 15:06(15:06/km) 94/103bpm [1420b/km] 72cal 45/120rpm 3.97/5.04kmph 3) 0.62km - 11:01(17:44/km) 96/111bpm [1702b/km] 51cal 31/121rpm 3.38/4.8kmph Add a comment 4.5mi, 56:51 Run - General 1) 1km - 8:32(8:32/km) 130/153bpm [1109b/km] 84cal 7.03/9.24kmph 2) 1km - 6:59(6:59/km) 147/153bpm [1027b/km] 79cal 8.59/10.65kmph 3) 1km - 7:07(7:07/km) 150/157bpm [1067b/km] 83cal 8.43/10.01kmph 4) 1km - 6:34(6:34/km) 153/168bpm [1004b/km] 79cal 9.14/10.45kmph 5) 1km - 8:24(8:24/km) 156/164bpm [1311b/km] 100cal 7.14/9.34kmph 6) 1km - 8:50(8:50/km) 151/161bpm [1333b/km] 94cal 6.8/9.34kmph 7) 1km - 8:20(8:20/km) 145/156bpm [1209b/km] 79cal 7.2/9.27kmph 8) 0.23km - 2:05(9:17/km) 144/155bpm [1338b/km] 18cal 6.46/8.97kmph Add a comment	1.2mi, 29:35 Walk - General 1) 1km - 14:35(14:35/km) 90/119bpm [1313b/km] 71cal 41/101rpm 4.11/10.18kmph 2) 0.93km - 14:59(16:03/km) 104/119bpm [1669b/km] 74cal 34/93rpm 3.74/8.8kmph Add a comment 2mi, 55:32 Walk - General 1) 1km - 19:17(19:17/km) 89/103bpm [1716b/km] 81cal 31/72rpm 3.11/4.97kmph 2) 1km - 15:03(15:03/km) 91/106bpm [1369b/km] 74cal 46/103rpm 3.99/5.04kmph 3) 1km - 17:02(17:02/km) 93/113bpm [1584b/km] 77cal 37/63rpm 3.52/4.6kmph 4) 0.22km - 4:10(19:13/km) 94/100bpm [1806b/km] 23cal 33/62rpm 3.12/4.33kmph Add a comment 1.7mi, 50:41 Cross - Bowls 1) 1km - 57:51(57:51/km) 91/106bpm [5264b/km] 247cal 10/80rpm 1.04/6.21kmph 2) 1km - 1:32:25(1:32:25/km) 83/115bpm [7670b/km] 305cal 3/97rpm 0.65/16.83kmph 3) 0.72km - 1:20:25(1:51:56/km) 91/125bpm [10186b/km] 308cal 3/100rpm 0.54/5.88kmph Add a comment	1.2mi, 26:35 Walk - General 1) 1km - 13:40(13:40/km) 91/101bpm [1244b/km] 68cal 49/63rpm 4.39/5.54kmph 2) 0.91km - 12:55(14:16/km) 101/116bpm [1440b/km] 73cal 46/75rpm 4.21/5.88kmph Add a comment 0.9mi, 26:48 Cross - Bowls 1) 1km - 1:09:28(1:09:28/km) 102/116bpm [7086b/km] 326cal 7/75rpm 0.86/55.69kmph 2) 0.49km - 41:20(1:24:06/km) 96/110bpm [8073b/km] 166cal 6/75rpm 0.71/5.75kmph Add a comment 1mi, 22:25 Walk - General 1) 1km - 13:20(13:20/km) 118/139bpm [1573b/km] 92cal 48/124rpm 4.5/5.61kmph 2) 0.58km - 9:05(15:37/km) 102/122bpm [1594b/km] 38cal 47/77rpm 3.84/4.8kmph Add a comment 4.4mi, 1:01:37 Run - General 1) 1km - 9:22(9:22/km) 129/146bpm [1209b/km] 84cal 6.4/8.94kmph 2) 1km - 9:00(9:00/km) 140/150bpm [1260b/km] 95cal 6.67/8.36kmph 3) 1km - 10:02(10:02/km) 140/154bpm [1406b/km] 101cal 5.98/9.14kmph 4) 1km - 7:53(7:53/km) 149/161bpm [1174b/km] 88cal 7.62/9.47kmph 5) 1km - 7:31(7:31/km) 146/156bpm [1096b/km] 79cal 7.99/9.91kmph 6) 1km - 8:06(8:06/km) 136/147bpm [1102b/km] 74cal 7.41/8.77kmph 7) 1km - 8:38(8:38/km) 145/154bpm [1252b/km] 84cal 6.95/8.4kmph 8) 0.09km - 1:05(12:07/km) 149/151bpm [1805b/km] 11cal 4.95/7.52kmph Add a comment	2.1mi, 47:39 Walk - General 1) 1km - 12:51(12:51/km) 98/125bpm [1259b/km] 67cal 42/124rpm 2) 1km - 12:28(12:28/km) 114/129bpm [1422b/km] 71cal 47/79rpm 3) 1km - 12:59(12:59/km) 104/121bpm [1350b/km] 69cal 53/63rpm 4) 0.3km - 9:21(31:27/km) 96/114bpm [3020b/km] 40cal 21/60rpm Add a comment 2mi, 1:15:56 Cross - Bowls 1) 1km - 51:05(51:05/km) 95/108bpm [4852b/km] 232cal 8/78rpm 1.17/30.2kmph 2) 1km - 1:07:45(1:07:45/km) 93/117bpm [6301b/km] 271cal 4/110rpm 0.89/5.54kmph 3) 1km - 1:24:32(1:24:32/km) 90/109bpm [7608b/km] 317cal 3/82rpm 0.71/7.05kmph 4) 0.16km - 21:34(2:13:42/km) 92/122bpm [12300b/km] 81cal 3/86rpm 0.45/5.98kmph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
1.6mi, 34:00 Walk - General 1) 1km - 12:59(12:59/km) 97/108bpm [1260b/km] 72cal 56/65rpm 4.62/5.04kmph 2) 1km - 13:40(13:40/km) 106/117bpm [1449b/km] 74cal 47/64rpm 4.39/5.61kmph 3) 0.51km - 7:21(14:22/km) 109/121bpm [1567b/km] 41cal 45/62rpm 4.17/5.31kmph Add a comment 0.3mi, 8:21 Walk - General 1) 0.45km - 8:21(18:31/km) 120/146bpm [2222b/km] 65cal 34/66rpm 3.24/5.21kmph Add a comment 6.2mi, 1:33:42 Run - General 1) 1km - 9:16(9:16/km) 123/149bpm [1140b/km] 89cal 6.47/9.61kmph 2) 1km - 8:07(8:07/km) 147/155bpm [1193b/km] 91cal 7.39/9.27kmph 3) 1km - 12:04(12:04/km) 144/151bpm [1738b/km] 119cal 4.97/9.51kmph 4) 1km - 10:38(10:38/km) 139/153bpm [1478b/km] 97cal 5.64/9.17kmph 5) 1km - 9:17(9:17/km) 138/154bpm [1281b/km] 82cal 6.46/10.85kmph 6) 1km - 11:35(11:35/km) 136/158bpm [1576b/km] 91cal 5.18/9.57kmph 7) 1km - 8:27(8:27/km) 134/155bpm [1133b/km] 67cal 7.1/8.83kmph 8) 1km - 7:39(7:39/km) 146/161bpm [1117b/km] 76cal 7.84/9kmph 9) 1km - 7:59(7:59/km) 145/153bpm [1157b/km] 81cal 7.52/9.41kmph 10) 1km - 8:28(8:28/km) 138/153bpm [1168b/km] 76cal 7.09/9.41kmph 11) 0.02km - 12(8:53/km) 149/149bpm [1324b/km] 1cal 6.75/7.79kmph Add a comment	2.2mi, 55:00 Walk - General Add a comment 0.7mi, 18:18 Cross - Bowls 1) 1km - 2:13:43(2:13:43/km) 82/106bpm [10965b/km] 437cal 3/80rpm 0.45/6.05kmph 2) 0.18km - 23:35(2:13:25/km) 79/104bpm [10540b/km] 71cal 3/77rpm 0.45/5.48kmph Add a comment 0.4mi, 11:24 Cross - Bowls 1) 0.68km - 35:24(51:52/km) 91/107bpm [4720b/km] 155cal 10/76rpm 1.16/5.51kmph Add a comment	1.8mi, 43:59 Cross - Bowls 1) 1km - 1:31:11(1:31:11/km) 101/122bpm [9210b/km] 432cal 5/86rpm 0.66/5.88kmph 2) 1km - 1:31:06(1:31:06/km) 103/123bpm [9383b/km] 403cal 5/97rpm 0.66/5.24kmph 3) 0.92km - 12:42(13:46/km) 106/119bpm [1459b/km] 59cal 5/66rpm 4.36/52.97kmph Add a comment 0.3mi, 7:21 Walk - General 1) 0.43km - 7:21(17:07/km) 116/146bpm [1986b/km] 53cal 30/67rpm 3.51/4.9kmph Add a comment 3.7mi, 56:40 Run - General 1) 1km - 9:01(9:01/km) 130/146bpm [1172b/km] 85cal 6.65/8.6kmph 2) 1km - 10:34(10:34/km) 132/152bpm [1394b/km] 104cal 5.68/9.14kmph 3) 1km - 8:16(8:16/km) 141/147bpm [1165b/km] 85cal 7.26/8.73kmph 4) 1km - 9:12(9:12/km) 132/144bpm [1214b/km] 83cal 6.52/9.17kmph 5) 1km - 9:25(9:25/km) 133/148bpm [1253b/km] 86cal 6.37/8.7kmph 6) 1km - 10:05(10:05/km) 129/148bpm [1300b/km] 79cal 5.95/8.2kmph 7) 0.01km - 8(17:47/km) 147/148bpm [2615b/km] 1cal 3.37/6.42kmph Add a comment	0.8mi, 22:53 Walk - General 1) 1km - 16:22(16:22/km) 109/131bpm [1785b/km] 94cal 38/62rpm 3.66/5.78kmph 2) 0.25km - 6:31(26:09/km) 113/135bpm [2955b/km] 39cal 23/61rpm 2.29/4.67kmph Add a comment 1.3mi, 37:06 Cross - Bowls 1) 1km - 1:27:31(1:27:31/km) 98/126bpm [8577b/km] 372cal 3/110rpm 2) 1km - 1:33:21(1:33:21/km) 97/127bpm [9054b/km] 374cal 3/121rpm 3) 0.05km - 4:14(1:28:00/km) 98/121bpm [8624b/km] 14cal Add a comment	2.1mi, 52:30 Walk - General 1) 1km - 18:30(18:30/km) 82/96bpm [1516b/km] 86cal 26/67rpm 3.24/5.04kmph 2) 1km - 14:17(14:17/km) 100/112bpm [1428b/km] 77cal 42/64rpm 4.2/4.94kmph 3) 1km - 14:08(14:08/km) 101/126bpm [1428b/km] 76cal 44/63rpm 4.24/4.9kmph 4) 0.35km - 5:35(15:59/km) 113/122bpm [1807b/km] 30cal 33/60rpm 3.75/4.94kmph Add a comment 0.8mi, 16:51 Walk - General 1) 1km - 13:10(13:10/km) 88/106bpm [1159b/km] 65cal 55/63rpm 4.56/5.34kmph 2) 0.25km - 3:41(14:47/km) 94/100bpm [1389b/km] 19cal 46/63rpm 4.06/5.21kmph Add a comment 1.7mi, 49:10 Cross - Bowls 1) 1km - 1:14:28(1:14:28/km) 110/124bpm [8191b/km] 421cal 6/97rpm 0.81/5.91kmph 2) 1km - 57:34(57:34/km) 106/122bpm [6102b/km] 260cal 9/86rpm 1.04/5.95kmph 3) 0.71km - 37:09(51:57/km) 112/124bpm [5819b/km] 190cal 10/77rpm 1.16/6.42kmph Add a comment 0.2mi, 4:20 Walk - General 1) 0.3km - 4:20(14:36/km) 123/149bpm [1795b/km] 33cal 40/68rpm 4.11/5.48kmph Add a comment 4.5mi, 55:27 Run - General 1) 1km - 10:14(10:14/km) 132/155bpm [1351b/km] 97cal 5.86/9.37kmph 2) 1km - 7:27(7:27/km) 144/157bpm [1073b/km] 82cal 8.06/10.21kmph 3) 1km - 6:13(6:13/km) 155/163bpm [964b/km] 77cal 9.65/11.08kmph 4) 1km - 7:06(7:06/km) 145/157bpm [1030b/km] 79cal 8.45/10.85kmph 5) 1km - 7:02(7:02/km) 152/163bpm [1069b/km] 81cal 8.53/9.44kmph 6) 1km - 7:15(7:15/km) 151/161bpm [1095b/km] 85cal 8.27/9.74kmph 7) 1km - 7:56(7:56/km) 146/155bpm [1158b/km] 85cal 7.57/9.44kmph 8) 0.29km - 2:13(7:41/km) 148/149bpm [1137b/km] 22cal 7.81/8.56kmph Add a comment	1.8mi, 45:46 Walk - General 1) 1km - 14:05(14:05/km) 90/108bpm [1267b/km] 69cal 52/65rpm 4.26/5.1kmph 2) 1km - 13:09(13:09/km) 95/112bpm [1249b/km] 65cal 53/63rpm 4.56/5.78kmph 3) 0.93km - 18:32(19:51/km) 97/116bpm [1925b/km] 84cal 36/63rpm 3.02/4.9kmph Add a comment 0.8mi, 20:05 Cross - Bowls 1) 0.92km - 1:43:05(1:52:13/km) 92/120bpm [10324b/km] 420cal 3/81rpm 0.54/6.15kmph Add a comment 2.1mi, 1:06:57 Walk - General 1) 1km - 12:17(12:17/km) 96/114bpm [1180b/km] 71cal 60/66rpm 4.88/5.31kmph 2) 1km - 12:04(12:04/km) 100/116bpm [1207b/km] 80cal 60/66rpm 4.97/5.37kmph 3) 1km - 20:09(20:09/km) 107/124bpm [2155b/km] 110cal 36/115rpm 2.98/5.44kmph 4) 0.33km - 22:26(1:07:54/km) 82/111bpm [5568b/km] 62cal 6/77rpm 0.88/6.15kmph Add a comment	-

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