The Inspector

M55 Denbighshire

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

My parkrun
Alderford Lake parkrun

Recent Training
11th May	Long Run	13.1mi	1:43:59
10th May	General	2.4mi	50:18
10th May	Fartleks	7.1mi	55:50
10th May	General	1.1mi	29:06
9th May	General	1mi	18:58

Planned Races
Freckleton Half Marathon	16th Jun
Civil Service XC Championships	9th Oct
Manchester Marathon	Apr 25

12 Month Benchmarks	Run	Bike
Mile	6:33	4:40
5k	20:51	0
5mi	34:40	0
10k	44:51	0
10mi	1:12:33	0
Half	1:35:41	0
20mi	2:36:41	0
Mara	3:29:37	0

Recent Pictures

Recent Threads
The Music Game
Word Association

Buddies (5)

Followers (3)

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+ 129 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
3000m	2										11:30 75.87			12:15 73.60			11:30 6:10/mi	75.87
5km	5	19:07 71.31						19:07 76.42						20:24 75.84			19:07 6:09/mi	76.42
4.5mi	1							33:18 64.19									33:18 7:24/mi	64.19
10km	18	41:50 66.01	38:52 71.61	39:08 73.44	39:27 73.45	46:03 63.45	39:34 74.46		42:57 69.76	43:14 69.90	41:23 73.66			43:18 72.92	42:17 75.35	42:46 75.18	38:52 6:15/mi	75.35
10mi	1			1:08:23 69.42													1:08:23 6:50/mi	69.42
13.1mi	15			1:28:55 70.61	1:26:53 72.88		1:28:33 72.75			1:30:48 72.83	1:29:28 74.58	1:32:05 73.11	1:34:26 71.95	1:33:37 73.92	1:35:07 73.44		1:26:53 6:38/mi	74.58
30km	1											2:25:31 67.44					2:25:31 7:48/mi	67.44
26.2mi	7				3:13:43 68.53		3:16:27 68.75	3:12:49 70.66		3:17:11 70.32	3:24:30 68.41					3:31:10 70.01	3:12:49 7:22/mi	70.66

Date	Planned Races			Distance
27 Apr	Manchester Marathon Confirmed			26.2mi
9 Oct	Civil Service XC Championships Confirmed			4.95mi
16 Jun	Freckleton Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
17 Apr	Civil Service Athletics Association (CSAA) 10K Championship SB	42:46	75.18	10km
14 Apr	Manchester Marathon SB	3:31:10	70.01	26.2mi
2023		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	36:10	69.76	4.95mi
7 Oct	The Doctor K Cup		0.00	5km
24 Sep	Warrington Running Festival Half Marathon SB	1:35:07	73.44	13.1mi
18 Jun	Freckleton Half Marathon	1:36:13	72.60	13.1mi
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	42:17	75.35	10km
2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	61.95	10km
12 Oct	Civil Service XC Championships	45:15	65.95	5.88mi
8 Oct	The Doctor K Cup	21:23	72.35	5km
11 Sep	Great North Run SB	1:33:37	73.92	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	72.01	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	72.92	10km
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	75.84	5km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	73.61	3000m
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	71.95	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships		0.00	5.88mi
8 Sep	Great North Run	1:33:24	72.08	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.11	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	67.44	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.73	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.16	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.58	13.1mi
16 May	CSAA 10K SB	41:23	73.66	10km
22 Apr	London Marathon SB	3:24:30	68.41	26.2mi
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	76.88	5000m
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	75.87	3000m
3 Mar	Rhayader Round the Lakes		0.00	30km
11 Feb	Nick Beer 10k	43:00	70.89	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	64.68	5.88mi
10 Sep	Great North Run SB	1:30:48	72.83	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.36	13.1mi
23 Apr	London Marathon SB	3:17:11	70.32	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	69.90	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	61.42	5.88mi
11 Sep	Great North Run		0.00	13.1mi
19 Jun	Freckleton Half Marathon		0.00	13.1mi
13 Apr	CSAA 10K SB	42:57	69.76	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	58.72	5.88mi
13 Sep	Lake Vyrnwy Half Marathon		0.00	13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	64.19	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	76.42	5km
21 Jun	Freckleton Half Marathon		0.00	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon		0.00	26.2mi
26 Apr	London Marathon PB	3:12:49	70.66	26.2mi
7 Mar	Rhayader Round the Lakes		0.00	20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	67.53	6mi
24 Aug	Ellesmere 10k SB	39:34	74.46	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.75	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	71.25	10km
13 Apr	London Marathon SB	3:16:27	68.75	26.2mi
8 Mar	Rhayader Round the Lakes		0.00	20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.78	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	63.45	10km
2012		Result	WAVA	Distance
7 Oct	MBNA Chester Marathon SB	3:13:43	68.53	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	72.88	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	73.45	10km
29 Apr	Greater Manchester Marathon	3:26:49	64.19	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	72.83	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	73.44	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.61	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	69.42	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	71.61	10km
12 Sep	RCSL Sutton Park 10K	40:07	69.37	10km
3 Jun	Liverpool City v City 10K	40:46	68.27	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.01	10km
19 Jul	RCSL National Sports Day PB	19:07	71.31	5km

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	16	0	0	0	0	0	0	0	16
2024	139	172	111	128	70	0	0	0	0	0	0	0	621
2024	3	0	0	2	0	0	0	0	0	0	0	0	6
2023	6	3	4	0	0	4	0	0	6	0	0	0	23
2023	52	44	24	50	95	108	76	83	86	25	28	9	681
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2021	5	6	0	3	0	160	0	3	6	5	0	4	192
2021	61	94	130	72	83	92	63	32	37	61	16	28	769
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

Sun 14th Apr Apr 14	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
26.4mi, 3:31:10 Run - Race 1) 0.5mi - 3:56(7:51/mi) 143/151bpm [1123b/mi] 50cal 7.64/8.22mph 2) 0.5mi - 3:38(7:15/mi) 148/152bpm [1074b/mi] 49cal 8.27/8.29mph 3) 0.5mi - 3:49(7:39/mi) 154/160bpm [1178b/mi] 52cal 7.85/8.41mph 4) 0.5mi - 3:43(7:26/mi) 154/158bpm [1145b/mi] 51cal 8.07/8.18mph 5) 0.5mi - 3:49(7:38/mi) 157/164bpm [1199b/mi] 53cal 7.86/8.1mph 6) 0.5mi - 3:50(7:41/mi) 158/167bpm [1213b/mi] 53cal 7.81/7.93mph 7) 0.5mi - 3:52(7:45/mi) 152/164bpm [1177b/mi] 52cal 7.75/7.89mph 8) 0.5mi - 3:49(7:38/mi) 151/163bpm [1153b/mi] 50cal 7.86/8.37mph 9) 0.5mi - 3:52(7:44/mi) 152/162bpm [1176b/mi] 51cal 7.76/8.18mph 10) 0.5mi - 3:45(7:30/mi) 157/165bpm [1179b/mi] 51cal 7.99/8.29mph 11) 0.5mi - 3:50(7:40/mi) 151/161bpm [1157b/mi] 49cal 7.83/8.06mph 12) 0.5mi - 3:49(7:39/mi) 151/165bpm [1155b/mi] 48cal 7.85/8.16mph 13) 0.5mi - 3:56(7:52/mi) 150/157bpm [1179b/mi] 49cal 7.63/7.74mph 14) 0.5mi - 3:53(7:46/mi) 148/151bpm [1150b/mi] 46cal 7.72/7.78mph 15) 0.5mi - 3:58(7:56/mi) 148/154bpm [1174b/mi] 46cal 7.56/7.85mph 16) 0.5mi - 3:56(7:52/mi) 151/161bpm [1189b/mi] 49cal 7.62/7.74mph 17) 0.5mi - 3:50(7:40/mi) 154/157bpm [1182b/mi] 50cal 7.82/8.04mph 18) 0.5mi - 3:57(7:54/mi) 154/161bpm [1216b/mi] 51cal 7.6/7.78mph 19) 0.5mi - 3:54(7:48/mi) 151/154bpm [1177b/mi] 46cal 7.7/7.81mph 20) 0.5mi - 3:51(7:43/mi) 153/160bpm [1180b/mi] 47cal 7.78/7.85mph 21) 0.5mi - 3:58(7:56/mi) 154/158bpm [1222b/mi] 50cal 7.56/7.89mph 22) 0.5mi - 3:56(7:53/mi) 154/163bpm [1214b/mi] 49cal 7.61/7.83mph 23) 0.5mi - 4:01(8:01/mi) 154/159bpm [1235b/mi] 48cal 7.48/7.62mph 24) 0.5mi - 3:54(7:49/mi) 155/163bpm [1211b/mi] 48cal 7.68/7.66mph 25) 0.5mi - 3:58(7:56/mi) 154/162bpm [1222b/mi] 46cal 7.56/7.64mph 26) 0.5mi - 3:59(7:57/mi) 154/160bpm [1225b/mi] 47cal 7.55/7.64mph 27) 0.5mi - 3:58(7:56/mi) 153/156bpm [1215b/mi] 45cal 7.56/7.66mph 28) 0.5mi - 3:57(7:54/mi) 153/155bpm [1208b/mi] 44cal 7.6/7.68mph 29) 0.5mi - 3:55(7:49/mi) 152/156bpm [1189b/mi] 43cal 7.67/7.89mph 30) 0.5mi - 3:56(7:52/mi) 154/159bpm [1212b/mi] 46cal 7.63/7.68mph 31) 0.5mi - 3:57(7:53/mi) 160/171bpm [1261b/mi] 52cal 7.61/7.76mph 32) 0.5mi - 4:08(8:17/mi) 162/166bpm [1341b/mi] 56cal 7.25/7.58mph 33) 0.5mi - 4:00(8:00/mi) 161/165bpm [1288b/mi] 54cal 7.5/7.81mph 34) 0.5mi - 3:55(7:49/mi) 160/171bpm [1251b/mi] 51cal 7.67/7.97mph 35) 0.5mi - 3:55(7:51/mi) 163/168bpm [1279b/mi] 54cal 7.65/7.91mph 36) 0.5mi - 4:05(8:11/mi) 162/166bpm [1325b/mi] 55cal 7.33/7.62mph 37) 0.5mi - 3:55(7:49/mi) 162/167bpm [1268b/mi] 53cal 7.67/7.7mph 38) 0.5mi - 4:04(8:07/mi) 164/169bpm [1332b/mi] 56cal 7.39/7.7mph 39) 0.5mi - 4:05(8:10/mi) 161/164bpm [1315b/mi] 54cal 7.35/7.45mph 40) 0.5mi - 4:07(8:15/mi) 161/167bpm [1328b/mi] 54cal 7.27/7.28mph 41) 0.5mi - 4:05(8:11/mi) 161/165bpm [1316b/mi] 53cal 7.34/7.45mph 42) 0.5mi - 4:13(8:26/mi) 162/166bpm [1367b/mi] 56cal 7.11/7.37mph 43) 0.5mi - 4:22(8:44/mi) 161/164bpm [1405b/mi] 56cal 6.87/7.18mph 44) 0.5mi - 4:11(8:22/mi) 161/165bpm [1347b/mi] 53cal 7.17/7.31mph 45) 0.5mi - 4:21(8:41/mi) 163/168bpm [1415b/mi] 58cal 6.91/7.06mph 46) 0.5mi - 4:18(8:37/mi) 164/182bpm [1413b/mi] 58cal 6.96/7.1mph 47) 0.5mi - 4:18(8:36/mi) 166/169bpm [1426b/mi] 61cal 6.98/7.06mph 48) 0.5mi - 4:12(8:24/mi) 166/169bpm [1396b/mi] 60cal 7.14/7.16mph 49) 0.5mi - 4:20(8:40/mi) 167/170bpm [1446b/mi] 62cal 6.93/7.14mph 50) 0.5mi - 4:18(8:36/mi) 166/169bpm [1428b/mi] 61cal 6.98/7.12mph 51) 0.5mi - 4:20(8:39/mi) 166/168bpm [1436b/mi] 61cal 6.94/7.18mph 52) 0.5mi - 4:20(8:41/mi) 167/169bpm [1449b/mi] 62cal 6.92/7.14mph 53) 0.41mi - 3:11(7:50/mi) 167/171bpm [1307b/mi] 45cal 7.66/8.27mph 15th Apr 2024, 7:37am Mozzer wrote: Well done Ian, that's a cracking result. Good to bump into you too beforehand. 15th Apr 2024, 11:59am The Inspector wrote: Thanks Andy, still waiting to hear back from the organisers re my missing times - though I have received an automated email with an exclusive offer price for next year's race because I didn't make the start line this year! 15th Apr 2024, 12:03pm Mozzer wrote: That's not very good; Hope they sort it out for you! Take advantage of the offer for next year though ;-) Add a comment	-	-	6.2mi, 42:46 Run - Race 1) 0.5mi - 3:17(6:33/mi) 139/158bpm [911b/mi] 38cal 9.16/9.98mph 2) 0.5mi - 3:31(7:03/mi) 149/153bpm [1050b/mi] 46cal 8.52/8.85mph 3) 0.5mi - 3:30(7:00/mi) 150/155bpm [1049b/mi] 46cal 8.58/8.81mph 4) 0.5mi - 3:33(7:05/mi) 153/158bpm [1084b/mi] 47cal 8.47/8.62mph 5) 0.5mi - 3:31(7:02/mi) 153/156bpm [1076b/mi] 47cal 8.53/8.97mph 6) 0.5mi - 3:28(6:56/mi) 155/157bpm [1075b/mi] 47cal 8.65/8.97mph 7) 0.5mi - 3:33(7:06/mi) 160/162bpm [1136b/mi] 49cal 8.45/8.68mph 8) 0.5mi - 3:31(7:01/mi) 160/166bpm [1123b/mi] 49cal 8.55/8.85mph 9) 0.5mi - 3:28(6:57/mi) 159/165bpm [1104b/mi] 48cal 8.64/9.02mph 10) 0.5mi - 3:32(7:04/mi) 162/165bpm [1145b/mi] 50cal 8.49/8.62mph 11) 0.5mi - 3:26(6:52/mi) 163/167bpm [1119b/mi] 48cal 8.74/8.93mph 12) 0.5mi - 3:21(6:41/mi) 163/168bpm [1090b/mi] 47cal 8.97/9.52mph 13) 0.19mi - 1:06(5:47/mi) 162/166bpm [936b/mi] 15cal 10.39/10.33mph Add a comment	-	-	6.2mi, 53:00 Run - Easy 1) 0.5mi - 4:14(8:28/mi) 123/136bpm [1041b/mi] 43cal 7.09/7.47mph 2) 0.5mi - 4:29(8:58/mi) 132/138bpm [1184b/mi] 51cal 6.69/7.24mph 3) 0.5mi - 4:38(9:15/mi) 131/138bpm [1213b/mi] 51cal 6.48/6.91mph 4) 0.5mi - 4:17(8:33/mi) 130/135bpm [1113b/mi] 45cal 7.01/7.53mph 5) 0.5mi - 4:12(8:25/mi) 135/144bpm [1136b/mi] 47cal 7.13/7.62mph 6) 0.5mi - 4:06(8:12/mi) 140/143bpm [1147b/mi] 49cal 7.32/7.7mph 7) 0.5mi - 3:59(7:57/mi) 140/148bpm [1113b/mi] 48cal 7.55/7.74mph 8) 0.5mi - 4:11(8:21/mi) 139/147bpm [1161b/mi] 48cal 7.18/7.56mph 9) 0.5mi - 4:18(8:37/mi) 143/150bpm [1232b/mi] 52cal 6.96/7.51mph 10) 0.5mi - 4:26(8:52/mi) 141/146bpm [1251b/mi] 52cal 6.76/7.08mph 11) 0.5mi - 4:07(8:15/mi) 145/154bpm [1196b/mi] 50cal 7.27/7.6mph 12) 0.5mi - 4:25(8:50/mi) 145/165bpm [1280b/mi] 53cal 6.8/7.72mph 13) 0.2mi - 1:39(8:14/mi) 151/165bpm [1244b/mi] 21cal 7.29/7.41mph Add a comment
Sun 21st Apr Apr 21	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
6.2mi, 45:05 Run - Tempo 1) 0.5mi - 3:53(7:47/mi) 119/128bpm [926b/mi] 36cal 7.71/7.95mph 2) 0.5mi - 3:40(7:19/mi) 130/147bpm [952b/mi] 40cal 8.19/8.58mph 3) 0.5mi - 3:31(7:02/mi) 132/140bpm [928b/mi] 39cal 8.54/8.77mph 4) 0.5mi - 3:37(7:14/mi) 132/138bpm [954b/mi] 39cal 8.3/8.56mph 5) 0.5mi - 3:35(7:09/mi) 136/141bpm [973b/mi] 41cal 8.39/8.6mph 6) 0.5mi - 3:39(7:19/mi) 138/143bpm [1009b/mi] 43cal 8.2/8.54mph 7) 0.5mi - 3:32(7:04/mi) 140/144bpm [990b/mi] 42cal 8.48/8.75mph 8) 0.5mi - 3:37(7:15/mi) 143/148bpm [1036b/mi] 45cal 8.28/8.58mph 9) 0.5mi - 3:42(7:25/mi) 147/151bpm [1089b/mi] 48cal 8.1/8.37mph 10) 0.5mi - 3:46(7:33/mi) 148/152bpm [1116b/mi] 48cal 7.95/8.25mph 11) 0.5mi - 3:33(7:07/mi) 148/152bpm [1052b/mi] 46cal 8.44/8.75mph 12) 0.5mi - 3:32(7:04/mi) 151/157bpm [1067b/mi] 46cal 8.49/8.68mph 13) 0.2mi - 1:27(7:11/mi) 150/155bpm [1078b/mi] 19cal 8.35/8.52mph Add a comment	4mi, 31:30 Run - Intervals 1) 0.01mi - 8(15:24/mi) 107/107bpm [1647b/mi] 3.9/4.63mph 2) 0.5mi - 3:47(7:35/mi) 109/113bpm [826b/mi] 31cal 7.92/8.43mph 3) 0.1mi - 50(8:16/mi) 112/115bpm [925b/mi] 6cal 7.27/8.18mph 4) 0.15mi - 1:23(9:12/mi) 122/135bpm [1123b/mi] 13cal 6.52/6.72mph 5) 0.5mi - 3:37(7:13/mi) 136/160bpm [983b/mi] 42cal 8.31/8.58mph 6) 0.1mi - 43(7:08/mi) 153/155bpm [1092b/mi] 10cal 8.41/8.5mph 7) 0.15mi - 1:15(8:17/mi) 148/162bpm [1226b/mi] 16cal 7.24/8.43mph 8) 0.5mi - 3:44(7:28/mi) 144/157bpm [1075b/mi] 48cal 8.04/8.41mph 9) 0.1mi - 44(7:24/mi) 151/153bpm [1116b/mi] 10cal 8.12/8.18mph 10) 0.15mi - 1:17(8:32/mi) 152/156bpm [1296b/mi] 17cal 7.04/8.16mph 11) 0.5mi - 3:42(7:24/mi) 154/162bpm [1140b/mi] 52cal 8.11/8.47mph 12) 0.1mi - 44(7:19/mi) 156/158bpm [1142b/mi] 10cal 8.2/8.25mph 13) 0.15mi - 1:19(8:47/mi) 157/161bpm [1378b/mi] 18cal 6.84/8.22mph 14) 0.5mi - 3:38(7:17/mi) 157/163bpm [1143b/mi] 51cal 8.24/8.6mph 15) 0.1mi - 44(7:16/mi) 156/159bpm [1133b/mi] 10cal 8.26/8.37mph 16) 0.15mi - 1:20(8:52/mi) 152/159bpm [1347b/mi] 18cal 6.77/8.12mph 17) 0.27mi - 2:36(9:43/mi) 134/149bpm [1302b/mi] 24cal 6.18/6.59mph Add a comment 0.5mi, 5:21 Run - General 1) 0.5mi - 5:10(10:20/mi) 99/113bpm [1022b/mi] 32cal 5.81/6.41mph 2) 0.02mi - 11(9:07/mi) 106/106bpm [966b/mi] 1cal 6.58/6.43mph Add a comment	7.1mi, 53:06 Run - Tempo 1) 0.5mi - 3:42(7:25/mi) 137/151bpm [1015b/mi] 44cal 8.1/8.39mph 2) 0.5mi - 3:39(7:19/mi) 148/152bpm [1082b/mi] 50cal 8.21/8.54mph 3) 0.5mi - 3:48(7:36/mi) 151/155bpm [1147b/mi] 52cal 7.9/8.35mph 4) 0.5mi - 3:46(7:33/mi) 151/154bpm [1139b/mi] 52cal 7.95/8.35mph 5) 0.5mi - 3:55(7:49/mi) 151/154bpm [1181b/mi] 54cal 7.67/8.04mph 6) 0.5mi - 3:51(7:42/mi) 150/154bpm [1155b/mi] 52cal 7.79/7.93mph 7) 0.5mi - 3:49(7:37/mi) 151/155bpm [1151b/mi] 51cal 7.87/8.06mph 8) 0.5mi - 3:51(7:41/mi) 156/170bpm [1199b/mi] 54cal 7.81/8.79mph 9) 0.5mi - 3:44(7:28/mi) 157/159bpm [1174b/mi] 52cal 8.03/8.22mph 10) 0.5mi - 3:50(7:41/mi) 156/159bpm [1199b/mi] 53cal 7.81/8.22mph 11) 0.5mi - 3:48(7:37/mi) 158/163bpm [1203b/mi] 53cal 7.88/8.5mph 12) 0.5mi - 3:45(7:29/mi) 163/177bpm [1220b/mi] 55cal 8.02/8.2mph 13) 0.5mi - 3:38(7:16/mi) 169/180bpm [1227b/mi] 55cal 8.26/8.39mph 14) 0.5mi - 3:34(7:07/mi) 177/183bpm [1261b/mi] 58cal 8.42/8.52mph 15) 0.05mi - 26(8:55/mi) 177/180bpm [1579b/mi] 7cal 6.73/8.54mph Add a comment	-	5mi, 37:27 Run - Threshold 1) 0.5mi - 4:14(8:29/mi) 126/140bpm [1068b/mi] 44cal 7.08/7.33mph 2) 0.5mi - 3:58(7:56/mi) 137/140bpm [1086b/mi] 48cal 7.57/7.91mph 3) 0.5mi - 3:26(6:52/mi) 148/155bpm [1016b/mi] 46cal 8.74/10.06mph 4) 0.5mi - 3:37(7:13/mi) 147/150bpm [1061b/mi] 47cal 8.31/8.52mph 5) 0.5mi - 3:39(7:17/mi) 149/152bpm [1086b/mi] 48cal 8.23/8.27mph 6) 0.5mi - 3:39(7:17/mi) 152/159bpm [1108b/mi] 49cal 8.23/8.7mph 7) 0.5mi - 3:36(7:12/mi) 156/160bpm [1124b/mi] 50cal 8.33/8.52mph 8) 0.5mi - 3:31(7:03/mi) 157/159bpm [1106b/mi] 49cal 8.52/8.58mph 9) 0.5mi - 3:50(7:41/mi) 155/165bpm [1191b/mi] 53cal 7.81/8.6mph 10) 0.5mi - 3:51(7:41/mi) 152/156bpm [1168b/mi] 51cal 7.81/7.99mph 11) 0.01mi - 6(8:11/mi) 152/153bpm [1243b/mi] 1cal 7.34/7.87mph Add a comment	-	1.1mi, 5:35 Bike - General 1) 1.08mi - 5:35(5:09/mi) 134/154bpm [691b/mi] 66cal 11.64/17.2mph Add a comment 2.8mi, 1:21:12 Cross - Football 1) 1.85mi - 49:39(26:51/mi) 131/174bpm [3518b/mi] 493cal 70/117rpm 2.23/10.23mph 2) 0.96mi - 31:33(32:56/mi) 126/164bpm [4149b/mi] 239cal 66/119rpm 1.82/10.4mph Add a comment 1.2mi, 5:48 Bike - General 1) 1.24mi - 19:48(15:58/mi) 107/144bpm [1709b/mi] 145cal 3.76/16.89mph Add a comment 10.1mi, 1:18:44 Run - Long Run 1) 0.5mi - 3:53(7:45/mi) 129/142bpm [1000b/mi] 42cal 7.74/7.89mph 2) 0.5mi - 3:47(7:34/mi) 141/145bpm [1068b/mi] 48cal 7.92/8.04mph 3) 0.5mi - 4:00(8:00/mi) 142/146bpm [1136b/mi] 51cal 7.5/7.93mph 4) 0.5mi - 3:48(7:36/mi) 143/146bpm [1086b/mi] 49cal 7.9/8.12mph 5) 0.5mi - 3:59(7:59/mi) 141/145bpm [1125b/mi] 49cal 7.52/7.93mph 6) 0.5mi - 3:48(7:36/mi) 143/146bpm [1086b/mi] 47cal 7.9/8.01mph 7) 0.5mi - 3:58(7:57/mi) 141/144bpm [1120b/mi] 48cal 7.55/7.89mph 8) 0.5mi - 3:54(7:48/mi) 145/148bpm [1130b/mi] 49cal 7.7/7.74mph 9) 0.5mi - 3:58(7:56/mi) 144/148bpm [1143b/mi] 49cal 7.56/7.72mph 10) 0.5mi - 4:00(8:01/mi) 144/146bpm [1153b/mi] 48cal 7.49/7.74mph 11) 0.5mi - 4:03(8:05/mi) 142/146bpm [1148b/mi] 46cal 7.42/7.76mph 12) 0.5mi - 4:03(8:05/mi) 143/148bpm [1156b/mi] 46cal 7.42/7.74mph 13) 0.5mi - 3:41(7:21/mi) 146/154bpm [1074b/mi] 44cal 8.15/8.2mph 14) 0.5mi - 3:51(7:41/mi) 146/151bpm [1122b/mi] 47cal 7.81/8.2mph 15) 0.5mi - 3:57(7:53/mi) 145/148bpm [1143b/mi] 45cal 7.61/7.72mph 16) 0.5mi - 3:52(7:44/mi) 146/154bpm [1128b/mi] 45cal 7.76/7.89mph 17) 0.5mi - 3:53(7:46/mi) 147/150bpm [1142b/mi] 46cal 7.73/8.18mph 18) 0.5mi - 3:54(7:48/mi) 146/150bpm [1138b/mi] 45cal 7.7/7.76mph 19) 0.5mi - 3:47(7:35/mi) 148/171bpm [1122b/mi] 45cal 7.91/8.18mph 20) 0.5mi - 3:45(7:30/mi) 149/155bpm [1118b/mi] 45cal 8/8.22mph 21) 0.1mi - 55(9:02/mi) 147/154bpm [1329b/mi] 10cal 6.64/8.29mph Add a comment
Sun 28th Apr Apr 28	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
-	6.2mi, 50:56 Run - Intervals 1) 0.5mi - 5:15(10:31/mi) 129/152bpm [1356b/mi] 58cal 5.71/6.59mph 2) 0.02mi - 10(9:25/mi) 139/139bpm [1309b/mi] 1cal 6.37/6.51mph 3) 0.4mi - 2:57(7:22/mi) 134/142bpm [987b/mi] 34cal 8.14/8.62mph 4) 0.2mi - 1:40(8:20/mi) 135/139bpm [1126b/mi] 19cal 7.19/8.5mph 5) 0.4mi - 2:55(7:17/mi) 139/143bpm [1013b/mi] 35cal 8.24/8.6mph 6) 0.2mi - 1:41(8:26/mi) 141/145bpm [1190b/mi] 21cal 7.11/8.58mph 7) 0.4mi - 2:54(7:14/mi) 144/152bpm [1042b/mi] 37cal 8.29/8.75mph 8) 0.2mi - 1:44(8:40/mi) 139/149bpm [1205b/mi] 20cal 6.92/8.47mph 9) 0.4mi - 2:56(7:20/mi) 141/144bpm [1035b/mi] 35cal 8.17/8.68mph 10) 0.2mi - 1:43(8:36/mi) 138/146bpm [1187b/mi] 20cal 6.97/8.37mph 11) 0.4mi - 2:55(7:18/mi) 144/153bpm [1051b/mi] 35cal 8.23/8.85mph 12) 0.2mi - 1:43(8:33/mi) 145/155bpm [1240b/mi] 21cal 7.02/8.47mph 13) 0.4mi - 3:00(7:29/mi) 142/152bpm [1063b/mi] 33cal 8.01/8.45mph 14) 0.2mi - 1:47(8:57/mi) 147/157bpm [1317b/mi] 23cal 6.7/8.33mph 15) 0.4mi - 2:58(7:25/mi) 145/159bpm [1075b/mi] 35cal 8.1/8.62mph 16) 0.2mi - 1:47(8:56/mi) 144/153bpm [1286b/mi] 21cal 6.72/8.33mph 17) 0.4mi - 2:57(7:23/mi) 148/160bpm [1093b/mi] 35cal 8.12/8.75mph 18) 0.2mi - 1:44(8:42/mi) 148/161bpm [1287b/mi] 21cal 6.9/8.41mph 19) 0.5mi - 4:33(9:06/mi) 135/145bpm [1228b/mi] 40cal 6.6/7.22mph 20) 0.41mi - 3:36(8:51/mi) 139/146bpm [1231b/mi] 36cal 6.78/7.18mph Add a comment 3.1mi, 26:58 Run - General 1) 0.5mi - 4:30(9:01/mi) 122/130bpm [1100b/mi] 45cal 6.65/7.03mph 2) 0.5mi - 4:16(8:33/mi) 130/132bpm [1110b/mi] 48cal 7.02/7.24mph 3) 0.5mi - 4:27(8:53/mi) 130/135bpm [1155b/mi] 48cal 6.75/7.06mph 4) 0.5mi - 4:19(8:38/mi) 133/136bpm [1148b/mi] 48cal 6.95/7.08mph 5) 0.5mi - 4:11(8:22/mi) 135/139bpm [1130b/mi] 48cal 7.17/7.35mph 6) 0.5mi - 4:17(8:35/mi) 138/141bpm [1183b/mi] 50cal 7/7.16mph 7) 0.1mi - 57(9:26/mi) 139/141bpm [1312b/mi] 11cal 6.36/6.99mph Add a comment 3.1mi, 26:58 Run - Easy 1) 0.5mi - 4:30(9:01/mi) 122/130bpm [1100b/mi] 45cal 6.65/7.03mph 2) 0.5mi - 4:16(8:33/mi) 130/132bpm [1110b/mi] 48cal 7.02/7.24mph 3) 0.5mi - 4:27(8:53/mi) 130/135bpm [1155b/mi] 48cal 6.75/7.06mph 4) 0.5mi - 4:19(8:38/mi) 133/136bpm [1148b/mi] 48cal 6.95/7.08mph 5) 0.5mi - 4:11(8:22/mi) 135/139bpm [1130b/mi] 48cal 7.17/7.35mph 6) 0.5mi - 4:17(8:35/mi) 138/141bpm [1183b/mi] 50cal 7/7.16mph 7) 0.1mi - 57(9:26/mi) 139/141bpm [1312b/mi] 11cal 6.36/6.99mph Add a comment	7mi, 54:42 Run - Steady-State 1) 0.5mi - 3:55(7:50/mi) 121/132bpm [947b/mi] 39cal 7.66/7.99mph 2) 0.5mi - 4:02(8:05/mi) 129/132bpm [1042b/mi] 44cal 7.43/7.83mph 3) 0.5mi - 3:55(7:51/mi) 132/137bpm [1036b/mi] 44cal 7.64/7.76mph 4) 0.5mi - 3:47(7:35/mi) 139/145bpm [1053b/mi] 46cal 7.92/8.2mph 5) 0.5mi - 3:51(7:42/mi) 140/144bpm [1078b/mi] 47cal 7.79/8.31mph 6) 0.5mi - 3:56(7:51/mi) 143/151bpm [1123b/mi] 49cal 7.64/7.81mph 7) 0.5mi - 3:46(7:33/mi) 144/149bpm [1087b/mi] 47cal 7.95/7.99mph 8) 0.5mi - 3:44(7:27/mi) 148/152bpm [1104b/mi] 48cal 8.04/8.31mph 9) 0.5mi - 4:01(8:02/mi) 150/159bpm [1206b/mi] 53cal 7.46/8.18mph 10) 0.5mi - 3:48(7:36/mi) 149/155bpm [1133b/mi] 49cal 7.89/8.04mph 11) 0.5mi - 3:59(7:58/mi) 155/166bpm [1235b/mi] 54cal 7.53/7.99mph 12) 0.5mi - 3:55(7:49/mi) 159/171bpm [1244b/mi] 55cal 7.67/7.78mph 13) 0.5mi - 3:58(7:56/mi) 166/185bpm [1316b/mi] 59cal 7.57/7.89mph 14) 0.5mi - 3:51(7:42/mi) 165/173bpm [1270b/mi] 56cal 7.8/8.58mph 15) 0.03mi - 13(8:41/mi) 171/174bpm [1486b/mi] 3cal 6.91/7.85mph Add a comment	7.1mi, 55:49 Run - Fartleks 1) 0.5mi - 4:06(8:11/mi) 150/161bpm [1228b/mi] 54cal 7.33/7.72mph 2) 0.5mi - 4:21(8:42/mi) 154/158bpm [1340b/mi] 60cal 6.9/7.66mph 3) 0.5mi - 3:58(7:56/mi) 142/158bpm [1128b/mi] 49cal 7.56/7.64mph 4) 0.5mi - 3:57(7:54/mi) 135/143bpm [1065b/mi] 43cal 7.6/7.81mph 5) 0.5mi - 3:44(7:27/mi) 145/159bpm [1080b/mi] 46cal 8.05/9.98mph 6) 0.5mi - 4:03(8:06/mi) 136/146bpm [1102b/mi] 42cal 7.41/10.02mph 7) 0.5mi - 3:43(7:27/mi) 141/153bpm [1049b/mi] 43cal 8.06/10.44mph 8) 0.5mi - 3:48(7:37/mi) 141/163bpm [1073b/mi] 42cal 7.89/10.06mph 9) 0.5mi - 4:05(8:10/mi) 139/151bpm [1136b/mi] 45cal 7.34/8.43mph 10) 0.5mi - 4:00(8:00/mi) 143/149bpm [1143b/mi] 47cal 7.5/10.12mph 11) 0.5mi - 3:58(7:56/mi) 144/148bpm [1143b/mi] 47cal 7.56/8.06mph 12) 0.5mi - 3:51(7:41/mi) 149/152bpm [1146b/mi] 49cal 7.8/8.1mph 13) 0.5mi - 4:00(8:01/mi) 147/150bpm [1177b/mi] 49cal 7.49/7.95mph 14) 0.5mi - 3:48(7:35/mi) 147/150bpm [1115b/mi] 46cal 7.91/8.29mph 15) 0.05mi - 28(9:23/mi) 150/154bpm [1407b/mi] 5cal 6.4/8.25mph Add a comment	-	3.1mi, 24:52 Run - Easy 1) 0.5mi - 4:12(8:24/mi) 117/128bpm [982b/mi] 39cal 7.14/7.43mph 2) 0.5mi - 4:00(8:00/mi) 125/133bpm [1001b/mi] 40cal 7.5/7.78mph 3) 0.5mi - 3:54(7:49/mi) 129/135bpm [1008b/mi] 42cal 7.68/7.99mph 4) 0.5mi - 4:08(8:16/mi) 128/131bpm [1058b/mi] 42cal 7.26/7.58mph 5) 0.5mi - 3:52(7:44/mi) 135/141bpm [1043b/mi] 44cal 7.76/7.87mph 6) 0.5mi - 3:55(7:51/mi) 144/166bpm [1130b/mi] 49cal 7.64/7.83mph 7) 0.1mi - 50(8:11/mi) 155/161bpm [1269b/mi] 11cal 7.33/7.7mph Add a comment	12mi, 1:32:45 Run - Long Run 1) 0.5mi - 4:26(8:52/mi) 123/138bpm [1091b/mi] 45cal 6.76/7.03mph 2) 0.5mi - 4:08(8:16/mi) 134/139bpm [1109b/mi] 49cal 7.25/7.51mph 3) 0.5mi - 3:49(7:38/mi) 143/150bpm [1093b/mi] 49cal 7.85/8.1mph 4) 0.5mi - 3:41(7:23/mi) 146/151bpm [1078b/mi] 48cal 8.13/8.35mph 5) 0.5mi - 3:41(7:22/mi) 150/153bpm [1105b/mi] 49cal 8.15/8.52mph 6) 0.5mi - 3:49(7:39/mi) 148/152bpm [1131b/mi] 50cal 7.85/8.31mph 7) 0.5mi - 3:44(7:28/mi) 147/150bpm [1098b/mi] 48cal 8.03/8.01mph 8) 0.5mi - 3:49(7:37/mi) 148/157bpm [1127b/mi] 50cal 7.88/8.31mph 9) 0.5mi - 3:49(7:37/mi) 148/151bpm [1128b/mi] 49cal 7.87/7.83mph 10) 0.5mi - 3:50(7:40/mi) 150/152bpm [1149b/mi] 50cal 7.83/8.18mph 11) 0.5mi - 3:37(7:14/mi) 153/156bpm [1106b/mi] 48cal 8.3/8.54mph 12) 0.5mi - 3:44(7:28/mi) 153/165bpm [1143b/mi] 50cal 8.03/8.41mph 13) 0.5mi - 3:48(7:37/mi) 157/162bpm [1195b/mi] 53cal 7.88/8.14mph 14) 0.5mi - 3:48(7:35/mi) 155/161bpm [1176b/mi] 51cal 7.91/8.04mph 15) 0.5mi - 3:51(7:42/mi) 156/163bpm [1202b/mi] 52cal 7.79/7.99mph 16) 0.5mi - 3:51(7:42/mi) 160/171bpm [1233b/mi] 54cal 7.79/7.91mph 17) 0.5mi - 3:41(7:22/mi) 161/168bpm [1187b/mi] 52cal 8.14/8.77mph 18) 0.5mi - 3:46(7:33/mi) 162/166bpm [1223b/mi] 54cal 7.95/8.27mph 19) 0.5mi - 3:45(7:30/mi) 161/166bpm [1208b/mi] 53cal 7.99/8.12mph 20) 0.5mi - 3:52(7:43/mi) 159/165bpm [1228b/mi] 53cal 7.77/8.04mph 21) 0.5mi - 3:48(7:36/mi) 161/165bpm [1225b/mi] 53cal 7.89/8.08mph 22) 0.5mi - 3:38(7:15/mi) 164/175bpm [1189b/mi] 52cal 8.27/8.87mph 23) 0.5mi - 4:37(9:14/mi) 167/176bpm [1542b/mi] 68cal 6.5/8.89mph 24) 0.5mi - 4:03(8:07/mi) 167/170bpm [1354b/mi] 59cal 7.4/7.97mph 25) 0.02mi - 9(7:49/mi) 168/169bpm [1314b/mi] 2cal 7.67/7.6mph Add a comment
Sun 5th May May 5	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
5.6mi, 46:49 Run - Easy 1) 0.5mi - 4:32(9:05/mi) 123/129bpm [1117b/mi] 46cal 6.61/7.18mph 2) 0.5mi - 4:21(8:41/mi) 129/132bpm [1121b/mi] 48cal 6.91/7.53mph 3) 0.5mi - 4:02(8:04/mi) 135/142bpm [1089b/mi] 47cal 7.44/7.66mph 4) 0.5mi - 4:05(8:11/mi) 133/136bpm [1087b/mi] 45cal 7.34/7.56mph 5) 0.5mi - 4:09(8:17/mi) 134/138bpm [1111b/mi] 46cal 7.24/7.49mph 6) 0.5mi - 4:17(8:34/mi) 137/142bpm [1173b/mi] 49cal 7.01/7.49mph 7) 0.5mi - 4:09(8:17/mi) 147/181bpm [1218b/mi] 52cal 7.24/7.51mph 8) 0.5mi - 4:19(8:39/mi) 142/154bpm [1228b/mi] 51cal 6.94/7.37mph 9) 0.5mi - 4:14(8:29/mi) 137/140bpm [1162b/mi] 45cal 7.07/7.16mph 10) 0.5mi - 4:13(8:26/mi) 137/139bpm [1155b/mi] 44cal 7.12/7.45mph 11) 0.5mi - 4:02(8:05/mi) 138/140bpm [1115b/mi] 43cal 7.43/8.14mph 12) 0.05mi - 25(8:37/mi) 139/139bpm [1198b/mi] 4cal 6.96/7.6mph Add a comment 3.2mi, 1:09:09 Walk - General 1) 3.21mi - 1:09:09(21:31/mi) 68/104bpm [1463b/mi] 132cal 52/63rpm 2.79/4.15mph Add a comment 3.3mi, 1:11:22 Walk - General 1) 3.28mi - 1:11:22(21:44/mi) 68/107bpm [1478b/mi] 147cal 55/80rpm 2.76/8.45mph Add a comment	6.6mi, 53:18 Run - Intervals 1) 1.5mi - 12:53(8:36/mi) 135/143bpm [1161b/mi] 153cal 81/84rpm 6.98/8.47mph 2) 0.2mi - 1:17(6:26/mi) 138/139bpm [889b/mi] 15cal 90/93rpm 9.32/9.98mph 3) 0.1mi - 55(9:11/mi) 141/145bpm [1295b/mi] 11cal 81/88rpm 6.53/9.39mph 4) 0.2mi - 1:17(6:24/mi) 145/151bpm [928b/mi] 16cal 90/93rpm 9.38/10.29mph 5) 0.1mi - 57(9:31/mi) 146/153bpm [1390b/mi] 12cal 82/91rpm 6.3/9.48mph 6) 0.2mi - 1:18(6:31/mi) 146/152bpm [952b/mi] 16cal 90/92rpm 9.2/10.18mph 7) 0.1mi - 58(9:40/mi) 146/153bpm [1412b/mi] 12cal 81/90rpm 6.2/7.78mph 8) 0.2mi - 1:16(6:19/mi) 144/150bpm [910b/mi] 15cal 90/94rpm 9.5/10.65mph 9) 0.1mi - 1:02(10:25/mi) 147/151bpm [1531b/mi] 13cal 80/92rpm 5.76/9.62mph 10) 0.2mi - 1:18(6:28/mi) 144/148bpm [931b/mi] 16cal 91/94rpm 9.28/10.58mph 11) 0.1mi - 56(9:25/mi) 148/152bpm [1393b/mi] 12cal 82/91rpm 6.37/9.54mph 12) 0.2mi - 1:22(6:52/mi) 148/150bpm [1015b/mi] 18cal 89/92rpm 8.75/9.75mph 13) 0.1mi - 1:00(10:05/mi) 149/152bpm [1501b/mi] 13cal 80/90rpm 5.95/8.41mph 14) 0.2mi - 1:18(6:32/mi) 149/152bpm [975b/mi] 17cal 91/92rpm 9.17/9.77mph 15) 0.1mi - 1:00(9:59/mi) 151/154bpm [1507b/mi] 13cal 80/92rpm 6.01/9.23mph 16) 0.2mi - 1:17(6:25/mi) 150/153bpm [963b/mi] 17cal 91/95rpm 9.34/10.5mph 17) 0.1mi - 59(9:46/mi) 152/155bpm [1484b/mi] 13cal 81/94rpm 6.14/10.18mph 18) 0.2mi - 1:19(6:34/mi) 150/153bpm [985b/mi] 17cal 90/94rpm 9.14/10.37mph 19) 0.1mi - 1:00(10:02/mi) 148/153bpm [1484b/mi] 13cal 81/90rpm 5.98/9.18mph 20) 0.2mi - 1:18(6:28/mi) 146/152bpm [943b/mi] 16cal 91/95rpm 9.29/10.02mph 21) 0.1mi - 56(9:21/mi) 148/152bpm [1385b/mi] 12cal 81/91rpm 6.41/9.6mph 22) 2.05mi - 17:41(8:37/mi) 135/142bpm [1163b/mi] 158cal 81/85rpm 6.96/8.77mph Add a comment 1.8mi, 44:13 Walk - General 1) 1.84mi - 44:13(24:04/mi) 72/116bpm [1733b/mi] 106cal 54/62rpm 2.49/3.74mph Add a comment	2.3mi, 51:45 Walk - General 1) 2.28mi - 51:45(22:44/mi) 81/118bpm [1841b/mi] 176cal 54/63rpm 2.64/4.15mph Add a comment 9mi, 1:12:08 Run - Steady-State 1) 0.5mi - 4:15(8:31/mi) 119/131bpm [1013b/mi] 40cal 7.04/7.37mph 2) 0.5mi - 4:29(8:58/mi) 129/137bpm [1157b/mi] 49cal 6.69/7.35mph 3) 0.5mi - 3:56(7:52/mi) 135/140bpm [1061b/mi] 46cal 7.63/7.83mph 4) 0.5mi - 3:52(7:43/mi) 139/142bpm [1073b/mi] 47cal 7.77/8.04mph 5) 0.5mi - 4:00(8:01/mi) 139/141bpm [1113b/mi] 48cal 7.49/7.78mph 6) 0.5mi - 3:58(7:56/mi) 137/140bpm [1087b/mi] 46cal 7.56/7.99mph 7) 0.5mi - 4:03(8:07/mi) 137/140bpm [1112b/mi] 46cal 7.4/7.51mph 8) 0.5mi - 3:59(7:59/mi) 140/144bpm [1117b/mi] 47cal 7.52/7.89mph 9) 0.5mi - 4:02(8:04/mi) 141/144bpm [1137b/mi] 48cal 7.44/7.51mph 10) 0.5mi - 4:15(8:30/mi) 142/145bpm [1206b/mi] 50cal 7.06/7.31mph 11) 0.5mi - 3:44(7:28/mi) 142/146bpm [1059b/mi] 43cal 8.04/8.29mph 12) 0.5mi - 3:45(7:30/mi) 144/149bpm [1081b/mi] 45cal 7.99/8.04mph 13) 0.5mi - 3:49(7:39/mi) 144/148bpm [1101b/mi] 45cal 7.84/8.06mph 14) 0.5mi - 3:49(7:38/mi) 144/148bpm [1099b/mi] 45cal 7.87/8.08mph 15) 0.5mi - 3:43(7:27/mi) 144/149bpm [1072b/mi] 43cal 8.06/8.62mph 16) 0.5mi - 3:46(7:32/mi) 147/151bpm [1109b/mi] 46cal 7.96/8.29mph 17) 0.5mi - 4:22(8:43/mi) 149/156bpm [1300b/mi] 54cal 6.88/8.45mph 18) 0.5mi - 4:15(8:30/mi) 148/151bpm [1257b/mi] 51cal 7.06/7.58mph 19) 0.01mi - 5(9:16/mi) 148/148bpm [1372b/mi] 1cal 6.47/6.97mph Add a comment	7mi, 57:02 Run - Threshold 1) 0.5mi - 4:27(8:54/mi) 119/130bpm [1060b/mi] 43cal 6.74/7.08mph 2) 0.5mi - 4:41(9:22/mi) 127/133bpm [1189b/mi] 50cal 6.41/6.85mph 3) 0.5mi - 4:47(9:34/mi) 127/140bpm [1216b/mi] 49cal 6.27/6.76mph 4) 0.5mi - 3:49(7:39/mi) 136/142bpm [1040b/mi] 45cal 7.85/7.99mph 5) 0.5mi - 3:53(7:45/mi) 138/146bpm [1070b/mi] 46cal 7.74/8.06mph 6) 0.5mi - 3:50(7:41/mi) 142/147bpm [1090b/mi] 48cal 7.81/8.35mph 7) 0.5mi - 3:44(7:27/mi) 144/148bpm [1074b/mi] 47cal 8.05/8.27mph 8) 0.5mi - 3:42(7:23/mi) 144/151bpm [1064b/mi] 46cal 8.12/8.56mph 9) 0.5mi - 3:33(7:06/mi) 145/148bpm [1028b/mi] 44cal 8.46/8.7mph 10) 0.5mi - 3:38(7:16/mi) 151/158bpm [1096b/mi] 48cal 8.27/8.68mph 11) 0.5mi - 3:49(7:39/mi) 151/157bpm [1154b/mi] 51cal 7.85/8.56mph 12) 0.5mi - 4:28(8:57/mi) 141/151bpm [1261b/mi] 49cal 6.71/7.68mph 13) 0.5mi - 4:32(9:03/mi) 139/164bpm [1259b/mi] 44cal 6.63/7.08mph 14) 0.5mi - 4:06(8:12/mi) 136/143bpm [1116b/mi] 35cal 7.31/7.78mph 15) 0.01mi - 3(8:15/mi) 137/137bpm [1131b/mi] 7.27/7.28mph Add a comment	1mi, 18:58 Walk - General 1) 1.03mi - 18:58(18:29/mi) 88/130bpm [1626b/mi] 88cal 59/84rpm 3.25/7.45mph Add a comment 1mi, 24:19 Walk - General 1) 1.04mi - 24:19(23:29/mi) 95/135bpm [2231b/mi] 131cal 55/59rpm 2.55/3.74mph Add a comment	2.4mi, 50:18 Walk - General 1) 2.37mi - 50:18(21:13/mi) 92/133bpm [1953b/mi] 240cal 54/76rpm 2.83/23.86mph Add a comment 7.1mi, 55:50 Run - Fartleks 1) 0.5mi - 4:11(8:22/mi) 121/146bpm [1013b/mi] 42cal 7.17/7.85mph 2) 0.5mi - 4:06(8:13/mi) 134/144bpm [1100b/mi] 49cal 7.31/7.97mph 3) 0.5mi - 3:52(7:44/mi) 140/144bpm [1082b/mi] 49cal 7.76/8.08mph 4) 0.5mi - 3:37(7:13/mi) 147/156bpm [1062b/mi] 48cal 8.31/10.16mph 5) 0.5mi - 3:43(7:26/mi) 149/161bpm [1108b/mi] 50cal 8.07/10.27mph 6) 0.5mi - 3:49(7:39/mi) 158/167bpm [1208b/mi] 54cal 7.85/10.58mph 7) 0.5mi - 4:00(8:01/mi) 149/164bpm [1194b/mi] 52cal 7.49/10.87mph 8) 0.5mi - 4:32(9:05/mi) 141/157bpm [1280b/mi] 51cal 6.61/10.56mph 9) 0.5mi - 3:17(6:35/mi) 157/161bpm [1033b/mi] 46cal 9.12/9.73mph 10) 0.5mi - 4:04(8:08/mi) 150/160bpm [1219b/mi] 52cal 7.38/10mph 11) 0.5mi - 4:06(8:12/mi) 154/189bpm [1262b/mi] 55cal 7.32/9.91mph 12) 0.5mi - 3:54(7:49/mi) 151/165bpm [1180b/mi] 52cal 7.68/7.91mph 13) 0.5mi - 4:03(8:06/mi) 153/163bpm [1239b/mi] 54cal 7.41/8.04mph 14) 0.5mi - 3:51(7:43/mi) 154/156bpm [1188b/mi] 52cal 7.78/8.39mph 15) 0.07mi - 44(10:40/mi) 150/155bpm [1601b/mi] 9cal 5.62/7.72mph Add a comment 1.1mi, 29:06 Walk - General 1) 1.06mi - 29:06(27:21/mi) 84/120bpm [2298b/mi] 114cal 55/59rpm 2.19/3.61mph Add a comment	13.1mi, 1:43:59 Run - Long Run 1) 0.5mi - 4:10(8:21/mi) 117/133bpm [976b/mi] 39cal 7.19/7.58mph 2) 0.5mi - 4:09(8:17/mi) 131/136bpm [1086b/mi] 48cal 7.24/8.41mph 3) 0.5mi - 3:55(7:50/mi) 137/140bpm [1074b/mi] 48cal 7.65/8.41mph 4) 0.5mi - 3:56(7:51/mi) 135/139bpm [1060b/mi] 46cal 7.64/7.87mph 5) 0.5mi - 4:06(8:13/mi) 135/138bpm [1109b/mi] 47cal 7.31/7.87mph 6) 0.5mi - 4:03(8:06/mi) 135/141bpm [1094b/mi] 45cal 7.4/7.66mph 7) 0.5mi - 4:03(8:07/mi) 135/139bpm [1095b/mi] 44cal 7.4/7.64mph 8) 0.5mi - 4:03(8:06/mi) 138/142bpm [1118b/mi] 46cal 7.4/7.7mph 9) 0.5mi - 4:06(8:12/mi) 138/142bpm [1131b/mi] 46cal 7.32/7.37mph 10) 0.5mi - 4:00(8:00/mi) 140/145bpm [1120b/mi] 46cal 7.5/8.33mph 11) 0.5mi - 3:50(7:41/mi) 142/145bpm [1091b/mi] 46cal 7.81/8.01mph 12) 0.5mi - 3:59(7:58/mi) 142/147bpm [1132b/mi] 47cal 7.53/7.99mph 13) 0.5mi - 4:01(8:02/mi) 143/147bpm [1148b/mi] 47cal 7.48/7.76mph 14) 0.5mi - 3:56(7:53/mi) 144/155bpm [1135b/mi] 46cal 7.61/7.93mph 15) 0.5mi - 3:58(7:57/mi) 144/146bpm [1144b/mi] 47cal 7.55/7.74mph 16) 0.5mi - 3:59(7:58/mi) 145/148bpm [1155b/mi] 47cal 7.53/7.68mph 17) 0.5mi - 4:01(8:01/mi) 148/159bpm [1188b/mi] 50cal 7.48/7.72mph 18) 0.5mi - 4:02(8:04/mi) 153/182bpm [1235b/mi] 53cal 7.43/7.58mph 19) 0.5mi - 3:44(7:28/mi) 148/151bpm [1106b/mi] 46cal 8.03/8.7mph 20) 0.5mi - 3:53(7:46/mi) 148/153bpm [1149b/mi] 47cal 7.73/8.1mph 21) 0.5mi - 3:53(7:46/mi) 151/158bpm [1174b/mi] 49cal 7.72/7.85mph 22) 0.5mi - 3:52(7:45/mi) 150/160bpm [1162b/mi] 49cal 7.75/7.89mph 23) 0.5mi - 3:54(7:49/mi) 149/154bpm [1164b/mi] 47cal 7.68/8.06mph 24) 0.5mi - 3:54(7:47/mi) 149/151bpm [1160b/mi] 46cal 7.71/8.04mph 25) 0.5mi - 3:59(7:59/mi) 152/159bpm [1213b/mi] 50cal 7.52/8.08mph 26) 0.5mi - 3:45(7:29/mi) 158/174bpm [1183b/mi] 50cal 8.01/8.43mph 27) 0.1mi - 46(7:26/mi) 169/171bpm [1256b/mi] 11cal 8.08/8.04mph Add a comment

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