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SheBuLady

Last on at 3pm, 8th Jun 2022

F60

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About Me
Started running in 1993 to improve my orienteering, and just plodded on long after the orienteering finished. Show More...

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Recent Blogs
Fix Splash #2 - 3km	Jul 2019
What's the meaning of Middlesex?	Oct 2018
Can I execute a race plan?	Jun 2016
Too hard on myself.	Apr 2016
Bramley 20	Feb 2016

My parkrun
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Recent Training
27th Jan	Strength	0mi	48:27
26th Jan	General	4.8mi	50:28
25th Jan	General	4.7mi	48:06
23rd Jan	Strength	0mi	1:02:06
22nd Jan	General	3mi	32:02

12 Month Benchmarks	Run
Mile	8:40
5k	27:23
5mi	51:36
10k	1:31:52
10mi	4:50:03

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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	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
1km	6				4:13 65.48	4:02 69.29	4:16 66.32	4:05 70.18	4:13 68.83	4:15 69.17		4:02 6:29/mi	70.18
1mi	7				6:53 68.55	7:12 66.25	7:18 66.07	7:13 67.59	7:27 66.21			6:53 6:53/mi	68.55
3km	3				13:31 70.61			14:21 68.76	14:42 67.88			13:31 7:15/mi	70.61
5km	45	23:31 67.91		23:32 70.05	23:33 70.00	23:32 70.82	24:53 68.49	23:59 71.06	24:59 68.99	24:02 72.54	25:49 68.31	23:31 7:34/mi	72.54
6km	12			31:50 61.75	29:33 68.00	32:07 62.56	32:01 63.46	32:26 63.35				29:33 7:56/mi	68.00
7km	27			32:40 71.05	32:27 71.53	33:22 70.33	34:10 69.46	34:27 69.68	34:41 70.01	34:43 70.76	35:35 69.86	32:27 7:29/mi	71.53
4.4mi	1				35:46 65.92							35:46 8:08/mi	65.92
8km	3										43:43 66.36	43:43 8:48/mi	66.36
5mi	5					39:31 68.85				39:58 71.29	43:49 65.80	39:31 7:54/mi	71.29
10km	13	47:59 68.68		50:11 66.38	48:05 70.85	1:05:24 52.69	48:26 71.15	51:52 68.01	50:47 69.46	50:41 71.28	53:59 66.92	47:59 7:43/mi	71.28
9.1mi	2				1:12:24 69.55	1:19:02 64.45						1:12:24 7:57/mi	69.55
9.2mi	1						1:16:44 67.94					1:16:44 8:20/mi	67.94
15km	1					1:35:30 55.34						1:35:30 10:15/mi	55.34
10mi	6	1:19:24 68.32		1:20:03 69.32	1:21:49 68.63				1:27:19 67.47	1:24:11 69.98		1:19:24 7:56/mi	69.98
20km	1						3:34:00 33.72					3:34:00 17:13/mi	33.72
13.1mi	11		1:46:07 67.20	1:46:06 68.78	1:43:27 70.54	1:46:02 69.64	1:52:55 66.19	1:50:36 68.40				1:43:27 7:54/mi	70.54
20mi	1							2:58:16 66.39				2:58:16 8:55/mi	66.39
26.2mi	3	3:59:19 60.85				3:53:59 65.35		4:11:11 62.45				3:53:59 8:56/mi	65.35

2019		Result	WAVA	Distance
26 Oct	North of the Thames XC Championships (Men): Kingsbury PB	43:43	66.36	8km
12 Oct	Met League XC #1 Claybury	46:44	62.08	8km
5 Oct	Serpentine Handicap	37:27	67.17	6.975km
21 Sep	Aldenham parkrun	28:47	61.99	5km
14 Sep	Wormwood Scrubs parkrun	26:56	66.25	5km
27 Jul	Minehead parkrun	27:04	65.16	5km
21 Jul	Fix Splash #2 3000m	56:01		3km
2 Jun	Summer League – Dulwich Park SB	43:49	65.80	5mi
27 May	Vitality London 10,000 SB	53:59	66.92	10km
23 Mar	Wormwood Scrubs parkrun	27:38	63.82	5km
16 Mar	Osterley parkrun	25:51	68.23	5km
9 Mar	Letchworth parkrun	28:04	62.84	5km
2 Mar	Wormwood Scrubs parkrun	27:33	64.02	5km
23 Feb	Wormwood Scrubs parkrun SB	25:49	68.31	5km
2 Feb	Serpentine Handicap	36:10	68.73	6.975km
5 Jan	Serpentine Handicap SB	35:35	69.86	6.975km
2018		Result	WAVA	Distance
22 Dec	Wormwood Scrubs parkrun	26:28	66.64	5km
8 Dec	Wormwood Scrubs parkrun	26:19	67.02	5km
20 Oct	Wormwood Scrubs parkrun	24:54	70.83	5km
30 Sep	Middlesex 10k SB	50:41	71.28	10km
22 Sep	Ellenbrook Fields parkrun	24:24	72.28	5km
15 Sep	Wormwood Scrubs parkrun	25:15	69.85	5km
25 Aug	Gladstone parkrun	25:34	68.19	5km
4 Aug	Serpentine Handicap	36:42	66.94	6.975km
28 Jul	Wormwood Scrubs parkrun	25:50	67.49	5km
26 Jul	Serpentine Club Champs 5k	25:40	67.92	5km
14 Jul	Wormwood Scrubs parkrun	26:36	65.54	5km
1 Jul	Summer League Dulwich 5M	41:27	68.74	5mi
30 Jun	Serpentine Club Championship 1k SB	4:15	69.17	1km
17 Jun	Summer league - Headstone Manor SB	39:58	71.29	5mi
16 Jun	Hampstead Heath parkrun	25:57	67.18	5km
9 Jun	Wormwood Scrubs parkrun	25:25	68.59	5km
7 Jun	Assembly League - Battersea Park	24:10	72.14	5km
2 Jun	Serpentine Handicap	35:12	69.79	6.975km
28 May	Vitality London 10,000	50:52	70.18	10km
19 May	Ellenbrook Fields parkrun SB	24:02	72.54	5km
21 Apr	Wormwood Scrubs parkrun	25:22	68.73	5km
14 Apr	Wormwood Scrubs parkrun	26:52	64.89	5km
7 Apr	Serpentine Handicap SB	34:43	70.76	6.975km
24 Mar	Orion 15	2:32:04	58.93	15mi
17 Feb	Wormwood Scrubs parkrun	26:23	66.08	5km
3 Feb	Ellenbrook Fields parkrun	24:52	70.11	5km
27 Jan	Gunnersbury parkrun	24:48	70.30	5km
21 Jan	Fred Hughes 10 SB	1:24:11	69.98	10mi
2017		Result	WAVA	Distance
4 Nov	Serpentine Handicap	35:12	69.79	6.975km
15 Oct	Cabbage Patch 10 SB	1:27:19	67.47	10mi
7 Oct	Serpentine Handicap	35:10	69.86	6.975km
1 Oct	Middlesex 10k	52:11	68.40	10km
2 Sep	Serpentine Handicap	37:19	65.07	6.975km
19 Aug	Minehead parkrun SB	24:59	68.99	5km
5 Aug	Serpentine Handicap	36:00	67.45	6.975km
27 Jul	Serpentine Club Champs 5k	25:29	67.64	5km
23 Jul	Brownsea Island Swim	1:59:57		6.5km
18 Jul	Serpentine RC Grand Prix 1 Mile SB	7:27	66.21	1mi
15 Jul	Serpentine Club Championship 1k SB	4:13	68.83	1km
11 Jul	Serpentine Club Championship 3km SB	14:42	67.88	3km
15 May	Loch Eriboll 10K SB	50:47	69.46	10km
6 May	Serpentine Handicap	34:51	69.68	6.975km
1 Apr	Serpentine Handicap	45:45	53.08	6.975km
25 Mar	Orion 15	2:34:14	57.38	15mi
4 Mar	Serpentine Handicap SB	34:41	70.01	6.975km
7 Jan	Serpentine Handicap	35:17	68.82	6.975km
2016		Result	WAVA	Distance
27 Nov	San Sebastian 10k SB	51:52	68.01	10km
17 Jul	Marlow Fugitive 3K river swim	57:53		3km
16 Jul	Serpentine Club Championship 1k SB	4:05	70.18	1km
12 Jul	Serpentine RC Grand Prix 1 Mile SB	7:13	67.59	1mi
5 Jul	Serpentine Club Championship 3km SB	14:21	68.76	3km
19 Jun	City of London Mile	7:15	67.28	1mi
12 Jun	Capital Tri 1500m open water swim	32:11		1.5km
4 Jun	Serpentine Handicap	36:45	65.32	6.975km
2 Jun	Assembly League - Battersea Park SB	23:59	71.06	5km
27 May	Serpentine Last Friday of the Month 5K	24:16	70.23	5km
24 Apr	London Marathon SB	4:11:11	62.45	26.2mi
26 Mar	Wormwood Scrubs parkrun	25:04	67.99	5km
6 Mar	Berkhamsted Half Marathon SB	1:50:36	68.40	13.1mi
14 Feb	Bramley 20 PB	2:58:16	66.39	20mi
6 Feb	Serpentine Handicap SB	34:27	69.68	6.975km
30 Jan	Cleethorpes parkrun	24:20	70.04	5km
16 Jan	Metropolitan League (Women): Horsenden Hill SB	32:26	63.35	6km
2015		Result	WAVA	Distance
26 Dec	Lincoln parkrun #104 SB	24:53	68.49	5km
19 Dec	Hampstead Heath parkrun	26:34	64.15	5km
5 Dec	Metropolitan League (women): Wormwood Scrubs XC	34:03	60.35	6km
29 Nov	Gatliff 20k PB	3:34:00	33.72	20km
22 Nov	Bath Hilly Half	2:24:18	52.42	13.1mi
14 Nov	Wormwood Scrubs parkrun	27:05	62.93	5km
10 Oct	Met League Claybury - Senior Ladies			6km
4 Oct	Brussels Half Marathon	1:55:50	65.31	13.1mi
5 Sep	Dart 10k	2:41:25		10km
4 Jul	Boulters to Bray swim	46:14		2.8km
30 Jun	Serpentine RC Grand Prix 1 Mile SB	7:18	66.07	1mi
27 Jun	Serpentine Club Championship 1k SB	4:16	66.32	1km
7 Jun	WCR Stage 17 Beacons Reservoir to Cyfartha Castle PB	1:16:44	67.94	9.2mi
22 Mar	Lincoln 10K SB	48:26	71.15	10km
7 Mar	Serpentine Handicap SB	34:10	69.46	6.975km
28 Feb	Hampstead Heath parkrun	26:34	63.43	5km
22 Feb	Hampton Court Half Marathon SB	1:52:55	66.19	13.1mi
7 Feb	Serpentine Handicap	34:26	68.93	6.975km
10 Jan	Metropolitan League (Women): Horsenden Hill SB	32:01	63.46	6km
3 Jan	Serpentine Handicap	35:00	67.81	6.975km
2014		Result	WAVA	Distance
20 Dec	Met League Hillingdon - Senior Ladies	30:38	66.32	6km
5 Oct	Lakeland Trails Torver 10km SB	1:05:24	52.69	10km
4 Oct	Lakeland Trails Coniston Trail Race (15km) PB	1:35:30	55.34	15km
28 Sep	Ealing Half Marathon	1:54:03	65.53	13.1mi
14 Sep	Isle of Wight Fell Race - Wroxall Round	2:08:37	58.11	13.1mi
17 Aug	Cotswold Open Water Swim 5km	1:40:01		5km
2 Aug	Serpentine Handicap	33:45	69.53	6.975km
8 Jul	Serpentine RC Grand Prix 1 Mile SB	7:12	66.25	1mi
6 Jul	Summer League - Perivale 5mi PB	39:31	68.85	5mi
5 Jul	Boulters to Bray swim	44:01		2.8km
28 Jun	Serpentine Club Championship 1k PB	4:02	69.29	1km
19 Jun	Serpentine RC Grand Prix 5k SB	23:32	70.82	5km
15 Jun	Summer League - Headstone Manor - Metros			10km
7 Jun	welsh castles relay leg 1 caernavon to penygroes SB	1:19:02	64.45	9.1mi
3 May	Serpentine Handicap SB	33:22	70.33	6.975km
13 Apr	London Marathon PB	3:53:59	65.35	26.2mi
16 Mar	Newtons Fraction Half Marathon SB	1:46:02	69.64	13.1mi
12 Mar	Frank Horwill Memorial Mile	7:15	65.79	1mi
11 Jan	Metropolitan League (Women): Horsenden Hill SB	32:07	62.56	6km
4 Jan	Middlesex XC Championships - Senior Women	44:06	61.34	8km
2013		Result	WAVA	Distance
7 Dec	Serpentine Handicap	33:09	70.79	6.975km
9 Nov	Met League Stevenage - Senior Ladies PB	29:33	68.00	6km
26 Oct	Liddiard Cup and North of the Thames Championships - Kingsbury (Ladies)	22:39	70.92	3mi
20 Oct	Cabbage Patch 10 SB	1:21:49	68.63	10mi
19 Oct	Met League Claybury - Senior Ladies	30:29	65.91	6km
6 Oct	London Fields Aquathlon	33:15		0.4km/5km
15 Sep	Swimfest 3.8km Open Water Race, Lakeside Thurrock	1:27:41		3.8km
7 Sep	Middlesex 10K Championship SB	48:05	70.85	10km
13 Aug	SLOW Trail Challenge 6k - Richmond Park	33:33	59.23	6km
28 Jul	Capital Runners Bushy Park 10K	48:50	68.98	10km
21 Jul	Anglian Water 1 mile swim	30:54		1mi
9 Jul	Serpentine Club Championship 3km PB	13:31	70.61	3km
6 Jul	Wormwood Scrubs parkrun	23:45	69.41	5km
29 Jun	Serpentine Club Championship 1k SB	4:13	65.48	1km
25 Jun	Serpentine RC Grand Prix 1 Mile PB	6:53	68.55	1mi
20 Jun	Serpentine RC Grand Prix 5k SB	23:33	70.00	5km
15 Jun	great north swim	39:53		1mi
9 Jun	Welsh Castles Relay Leg 18 (Merthyr - Abercynon) PB	1:12:24	69.55	9.1mi
4 May	Serpentine Handicap	33:17	69.74	6.975km
28 Apr	North Lincolnshire Half Marathon PB	1:43:27	70.54	13.1mi
17 Mar	Reading Half Marathon	1:45:14	69.35	13.1mi
2 Mar	Serpentine Handicap PB	32:27	71.53	6.975km
9 Feb	Metropolitan League (Women): Northwood PB	35:46	65.92	4.4mi
12 Jan	Metropolitan League (Women): Horsenden Hill	30:56	64.24	6km
2012		Result	WAVA	Distance
1 Dec	Serpentine Handicap SB	32:40	71.05	6.975km
25 Nov	Sunday League XC: Southgate	43:26	61.95	5mi
3 Nov	Wormwood Scrubs Park Run	25:05	65.72	5km
21 Oct	Cabbage Patch 10 SB	1:20:03	69.32	10mi
13 Oct	Wormwood Scrubs Park Run	24:12	68.12	5km
30 Sep	Ealing Half Marathon SB	1:46:06	68.78	13.1mi
15 Sep	Gunnersbury Park Run SB	23:32	70.05	5km
1 Sep	Serpentine Handicap	34:10	67.19	6.975km
14 Aug	SLOW Trail Challenge 6k - Richmond Park	34:24	57.14	6km
11 Aug	Wormwood Scrubs parkrun #61	25:20	64.38	5km
28 Jun	Serpentine Club Championship 5k	24:14	67.30	5km
19 Jun	SLOW Trail Challenge 6k - Ham	33:04	59.44	6km
9 Jun	Serpentine Handicap	34:28	66.60	6.975km
15 May	SLOW Trail Challenge 6k - Bushy Park SB	31:50	61.75	6km
15 Apr	Thames Towpath 10	1:20:58	67.75	10mi
25 Mar	Lincoln 10K SB	50:11	66.38	10km
2011		Result	WAVA	Distance
6 Feb	Watford Half Marathon SB	1:46:07	67.20	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 PB	1:19:24	68.32	10mi
5 Sep	Middlesex County & Open 10K Road Champs PB	47:59	68.68	10km
26 Aug	Serpentine Club Championship PB	23:31	67.91	5km
25 Apr	London Marathon SB	3:59:19	60.85	26.2mi
21 Mar	Lincoln 10K	49:34	65.82	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	44	0	0	0	0	0	0	0	0	0	0	0	44
2025	49	0	0	0	0	0	0	0	0	0	0	0	49
2024	38	25	18	85	26	20	37	220	13	25	28	25	559
2024	5.5	2.6	1	0	3.4	8.9	7	0	1.1	0	0	0	29.6
2024	47	38	50	20	28	53	44	12	55	43	16	56	461
2023	10	0	6	17	43	92	247	8	0	18	12	58	510
2023	0.4	1.4	1.4	0	0.9	0	0	1.3	4.5	4.5	14.6	14.1	43
2023	74	45	25	40	53	20	21	36	18	12	34	29	408
2023	0	6	7	0	0	0	0	0	0	0	0	0	13
2022	0	0	24	23	155	25	0	0	0	15	3	7	253
2022	4.5	5.5	11.7	2.4	1.1	0	4.2	9.3	2.5	1.4	0	0	42.5
2022	68	81	56	25	18	0	8	51	41	67	75	44	534
2022	0	0	0	0	0	0	0	0	0	13	0	0	13
2021	9	0	0	0	11	15	30	0	0	0	0	0	64
2021	0	0	0	4.7	10	14.9	30.5	28.3	9.9	2.2	2.3	0.9	103.5
2021	54	49	68	55	59	32	26	35	58	47	70	61	614
2020	16	8	31	55	80	84	58	52	38	26	11	0	459
2020	10.7	9.8	9.6	0	0	4.4	5.5	7.4	1.9	0	0	2.2	51.4
2020	65	68	18	60	68	49	12	23	37	42	34	49	526
2020	0	0	0	0	0	0	25	23	44	11	0	6	109
2019	3.7	8.5	4.1	0.5	6.8	9.1	11.1	18.6	4.3	0.9	2.3	3.9	73.7
2019	87	108	84	36	56	42	18	28	31	58	39	68	656
2019	0	0	0	4	0	0	0	0	0	0	0	0	4
2018	3.3	3.8	15	4.6	7.8	11.3	6.9	7.5	2.9	3.1	1.1	1.3	68.5
2018	65	104	88	90	90	65	59	58	81	102	50	108	958
2018	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	4.5	1.9	6	4.1	9.2	14.8	16.2	5.3	2.6	6.3	2.6	1.2	74.9
2017	91	89	75	79	79	32	38	55	51	90	87	105	872
2016	0	0	0	0	0	0	0	0	0	0	3	0	3
2016	0	0	6.3	0.8	6.3	4.3	5.8	0	0	0	3.2	0	26.7
2016	118	148	143	103	56	67	36	0	17	35	31	54	810
2015	1.3	2.3	4.1	7.7	4.4	14.1	21.7	25.1	8.2	1.2	1.2	0	91.2
2015	133	53	39	53	18	20	32	45	59	97	117	109	775
2014	1.2	2.2	6.9	2.1	9.7	12.2	17.1	7.6	0.3	1	0	0	60.4
2014	160	113	157	63	54	64	67	44	76	108	76	80	1060
2013	6	0	0	0	0	0	0	0	0	0	0	0	6
2013	4.6	2.7	2.3	2.2	1.8	1.9	5.5	12.9	10.7	2.6	4	2.1	53.2
2013	78	109	101	100	97	94	139	111	70	106	98	102	1205
2012	0	0	0	0	0	0	0	1.8	5.6	1.1	0	0	8.6
2012	0	0	0	0	0	18	60	55	120	112	105	137	607

Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	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
-	18.4mi, 6:07:22 Cross - Strength 1) 18.38mi - 6:07:22(19:59/mi) 99/154bpm [1979b/mi] 887cal 3/5.2mph Add a comment	0mi, 50:56 Cross - Strength 1) 0mi - 50:56(0/mi) 96/130bpm [INFb/mi] 129cal Add a comment 2.7mi, 32:15 Run - General 1) 0.62mi - 6:41(10:45/mi) 120/128bpm [1290b/mi] 35cal 5.58/6.2mph 2) 0.62mi - 7:34(12:11/mi) 130/138bpm [1584b/mi] 42cal 4.92/5.95mph 3) 0.62mi - 7:07(11:27/mi) 139/151bpm [1591b/mi] 45cal 5.24/5.72mph 4) 0.62mi - 8:21(13:26/mi) 139/153bpm [1867b/mi] 49cal 4.47/5.59mph 5) 0.2mi - 2:33(12:52/mi) 134/142bpm [1725b/mi] 13cal 4.66/6.01mph Add a comment	3.1mi, 28:20 Run - General 1) 0.62mi - 5:52(9:27/mi) 125/136bpm [1180b/mi] 31cal 6.36/6.68mph 2) 0.62mi - 5:47(9:19/mi) 134/144bpm [1248b/mi] 34cal 6.44/6.89mph 3) 0.62mi - 5:28(8:48/mi) 135/141bpm [1189b/mi] 30cal 6.81/7.08mph 4) 0.62mi - 5:24(8:41/mi) 138/143bpm [1198b/mi] 30cal 6.91/7.26mph 5) 0.62mi - 5:30(8:50/mi) 140/145bpm [1238b/mi] 32cal 6.79/7.2mph 6) 0.03mi - 19(11:31/mi) 141/146bpm [1625b/mi] 1cal 5.21/6.82mph Add a comment 1.5mi, 17:23 Run - General 1) 0.62mi - 6:35(10:36/mi) 133/153bpm [1409b/mi] 41cal 5.66/6.26mph 2) 0.62mi - 7:07(11:27/mi) 129/147bpm [1477b/mi] 37cal 5.24/5.7mph 3) 0.27mi - 3:41(13:50/mi) 127/140bpm [1756b/mi] 17cal 4.34/5.76mph Add a comment	-	2.5mi, 31:33 Run - General 1) 0.36mi - 6:11(17:13/mi) 132/165bpm [2273b/mi] 34cal 3.49/5.63mph 2) 0.28mi - 3:00(10:53/mi) 136/146bpm [1479b/mi] 18cal 5.52/5.63mph 3) 0.06mi - 1:00(17:32/mi) 132/135bpm [2313b/mi] 5cal 3.42/5.66mph 4) 0.24mi - 3:00(12:40/mi) 130/146bpm [1648b/mi] 15cal 4.73/6.51mph 5) 0.07mi - 1:00(14:01/mi) 132/137bpm [1850b/mi] 5cal 4.28/6.1mph 6) 0.27mi - 3:00(11:05/mi) 138/146bpm [1530b/mi] 17cal 5.41/6.35mph 7) 0.05mi - 1:00(18:54/mi) 133/138bpm [2513b/mi] 4cal 3.17/5.55mph 8) 0.28mi - 3:00(10:33/mi) 136/147bpm [1436b/mi] 16cal 5.68/6.2mph 9) 0.06mi - 1:00(17:25/mi) 134/140bpm [2334b/mi] 5cal 3.44/6.03mph 10) 0.29mi - 3:00(10:29/mi) 137/145bpm [1436b/mi] 16cal 5.73/6.26mph 11) 0.05mi - 1:00(20:30/mi) 134/141bpm [2747b/mi] 4cal 2.93/5.97mph 12) 0.29mi - 3:00(10:19/mi) 133/145bpm [1372b/mi] 15cal 5.82/6.49mph 13) 0.06mi - 1:00(17:26/mi) 134/144bpm [2336b/mi] 4cal 3.44/5.99mph 14) 0.13mi - 1:22(10:49/mi) 127/148bpm [1374b/mi] 5cal 5.55/6.2mph Add a comment	0mi, 55:26 Cross - Strength 1) 0mi - 55:26(0/mi) 86/146bpm [INFb/mi] 107cal Add a comment 12.6mi, 4:05:09 Walk - General 1) 0.62mi - 11:37(18:41/mi) 91/107bpm [1701b/mi] 26cal 67/96rpm 3.21/3.92mph 2) 0.62mi - 11:39(18:44/mi) 87/96bpm [1630b/mi] 22cal 66/72rpm 3.2/3.92mph 3) 0.62mi - 11:42(18:50/mi) 85/92bpm [1601b/mi] 20cal 64/69rpm 3.19/3.76mph 4) 0.62mi - 12:37(20:19/mi) 81/87bpm [1645b/mi] 18cal 64/70rpm 2.95/3.49mph 5) 0.62mi - 11:16(18:07/mi) 80/87bpm [1450b/mi] 15cal 64/68rpm 3.31/3.57mph 6) 0.62mi - 14:11(22:49/mi) 77/89bpm [1757b/mi] 17cal 62/68rpm 2.63/3.55mph 7) 0.62mi - 12:01(19:21/mi) 74/88bpm [1431b/mi] 12cal 64/69rpm 3.1/3.7mph 8) 0.62mi - 11:41(18:48/mi) 84/96bpm [1580b/mi] 20cal 63/68rpm 3.19/3.9mph 9) 0.62mi - 14:30(23:19/mi) 76/90bpm [1773b/mi] 18cal 62/70rpm 2.57/3.67mph 10) 0.62mi - 12:17(19:46/mi) 81/97bpm [1602b/mi] 17cal 63/69rpm 3.04/6.22mph 11) 0.62mi - 10:50(17:25/mi) 84/92bpm [1464b/mi] 18cal 65/69rpm 3.44/3.76mph 12) 0.62mi - 11:18(18:10/mi) 82/90bpm [1490b/mi] 17cal 64/69rpm 3.3/3.74mph 13) 0.62mi - 13:02(20:58/mi) 81/89bpm [1698b/mi] 18cal 63/69rpm 2.86/3.78mph 14) 0.62mi - 11:35(18:39/mi) 80/88bpm [1492b/mi] 16cal 63/69rpm 3.22/3.88mph 15) 0.62mi - 11:21(18:16/mi) 85/89bpm [1552b/mi] 19cal 63/110rpm 3.29/3.72mph 16) 0.62mi - 12:46(20:32/mi) 81/93bpm [1664b/mi] 19cal 63/69rpm 2.92/3.8mph 17) 0.62mi - 12:16(19:44/mi) 84/109bpm [1657b/mi] 20cal 64/69rpm 3.04/3.72mph 18) 0.62mi - 12:00(19:19/mi) 89/128bpm [1719b/mi] 24cal 65/74rpm 3.11/3.8mph 19) 0.62mi - 10:21(16:39/mi) 88/112bpm [1466b/mi] 19cal 66/69rpm 3.6/3.88mph 20) 0.62mi - 12:47(20:35/mi) 79/90bpm [1626b/mi] 17cal 62/68rpm 2.91/3.84mph 21) 0.2mi - 3:24(17:01/mi) 81/96bpm [1378b/mi] 4cal 67/73rpm 3.53/3.74mph Add a comment
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	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
4.1mi, 41:46 Run - General 1) 0.62mi - 6:22(10:15/mi) 144/170bpm [1476b/mi] 44cal 5.85/6.53mph 2) 0.62mi - 6:17(10:07/mi) 148/153bpm [1498b/mi] 44cal 5.93/6.3mph 3) 0.62mi - 6:19(10:10/mi) 152/165bpm [1544b/mi] 46cal 5.91/6.16mph 4) 0.62mi - 6:33(10:33/mi) 157/163bpm [1656b/mi] 50cal 5.69/6.76mph 5) 0.62mi - 6:03(9:44/mi) 160/166bpm [1558b/mi] 46cal 6.16/6.68mph 6) 0.62mi - 6:06(9:49/mi) 159/171bpm [1561b/mi] 45cal 6.11/6.47mph 7) 0.42mi - 4:06(9:50/mi) 152/159bpm [1495b/mi] 26cal 6.1/6.59mph Add a comment	0mi, 42:51 Cross - Strength 1) 0mi - 42:51(0/mi) 92/125bpm [INFb/mi] 98cal Add a comment	2.8mi, 33:20 Run - General 1) 0.62mi - 7:09(11:30/mi) 130/145bpm [1495b/mi] 42cal 5.22/6.1mph 2) 0.62mi - 7:28(12:01/mi) 133/140bpm [1597b/mi] 42cal 5/6.01mph 3) 0.62mi - 6:59(11:14/mi) 141/157bpm [1585b/mi] 44cal 5.34/5.8mph 4) 0.62mi - 7:49(12:35/mi) 147/156bpm [1850b/mi] 52cal 4.77/6.03mph 5) 0.35mi - 3:55(11:10/mi) 150/156bpm [1675b/mi] 26cal 5.37/6.62mph Add a comment	3.8mi, 43:32 Run - General 1) 0.62mi - 6:48(10:57/mi) 143/165bpm [1566b/mi] 47cal 5.48/6.14mph 2) 0.62mi - 6:40(10:43/mi) 148/184bpm [1587b/mi] 46cal 5.59/6.14mph 3) 0.62mi - 7:23(11:53/mi) 156/171bpm [1854b/mi] 53cal 5.05/6.12mph 4) 0.62mi - 7:33(12:09/mi) 157/169bpm [1908b/mi] 53cal 4.94/6.3mph 5) 0.62mi - 7:03(11:21/mi) 164/170bpm [1861b/mi] 54cal 5.29/6.22mph 6) 0.62mi - 7:04(11:22/mi) 164/176bpm [1864b/mi] 53cal 5.28/6.18mph 7) 0.09mi - 1:01(10:59/mi) 167/171bpm [1836b/mi] 8cal 5.46/5.72mph Add a comment	-	6.4mi, 2:00:13 Walk - General 1) 0.62mi - 12:33(20:12/mi) 82/99bpm [1656b/mi] 20cal 63/68rpm 2.97/3.72mph 2) 0.62mi - 10:25(16:46/mi) 80/92bpm [1342b/mi] 14cal 66/75rpm 3.58/4.42mph 3) 0.62mi - 11:17(18:09/mi) 83/89bpm [1506b/mi] 17cal 64/69rpm 3.31/4.03mph 4) 0.62mi - 10:56(17:35/mi) 85/104bpm [1494b/mi] 18cal 65/73rpm 3.41/3.65mph 5) 0.62mi - 10:55(17:35/mi) 86/98bpm [1512b/mi] 18cal 65/72rpm 3.41/3.78mph 6) 0.62mi - 11:43(18:52/mi) 85/94bpm [1604b/mi] 19cal 65/71rpm 3.18/3.74mph 7) 0.62mi - 11:37(18:42/mi) 84/93bpm [1570b/mi] 18cal 63/68rpm 3.21/3.92mph 8) 0.62mi - 11:12(18:02/mi) 85/94bpm [1532b/mi] 18cal 64/68rpm 3.33/3.76mph 9) 0.62mi - 14:03(22:36/mi) 80/96bpm [1808b/mi] 19cal 61/67rpm 2.66/3.9mph 10) 0.62mi - 11:35(18:38/mi) 85/99bpm [1584b/mi] 19cal 63/69rpm 3.22/4.82mph 11) 0.17mi - 3:58(23:54/mi) 91/103bpm [2175b/mi] 8cal 62/68rpm 2.51/3.84mph Add a comment 3.6mi, 57:36 Walk - General 1) 0.62mi - 9:55(15:57/mi) 103/129bpm [1643b/mi] 31cal 69/73rpm 3.76/4.61mph 2) 0.62mi - 10:07(16:18/mi) 90/103bpm [1466b/mi] 20cal 69/75rpm 3.68/4.09mph 3) 0.62mi - 10:19(16:37/mi) 102/128bpm [1695b/mi] 28cal 69/73rpm 3.61/5.01mph 4) 0.62mi - 9:44(15:40/mi) 96/115bpm [1504b/mi] 22cal 68/73rpm 3.83/4.99mph 5) 0.62mi - 10:10(16:22/mi) 101/125bpm [1653b/mi] 26cal 69/73rpm 3.67/4.28mph 6) 0.45mi - 7:21(16:24/mi) 90/102bpm [1476b/mi] 13cal 67/73rpm 3.66/4.15mph Add a comment	0mi, 48:30 Cross - Strength 1) 0mi - 48:30(0/mi) 90/127bpm [INFb/mi] 102cal Add a comment 2.9mi, 33:34 Run - General 1) 0.62mi - 8:55(14:21/mi) 127/162bpm [1823b/mi] 47cal 4.18/6.16mph 2) 0.62mi - 6:24(10:17/mi) 143/152bpm [1472b/mi] 41cal 5.83/6.78mph 3) 0.62mi - 6:27(10:24/mi) 148/161bpm [1538b/mi] 43cal 5.77/6.55mph 4) 0.17mi - 2:19(13:56/mi) 150/165bpm [2090b/mi] 15cal 4.31/6.26mph 5) 0.62mi - 6:24(10:18/mi) 149/157bpm [1536b/mi] 42cal 5.82/6.55mph 6) 0.28mi - 3:04(10:57/mi) 160/167bpm [1753b/mi] 23cal 5.48/6.12mph Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	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
5mi, 51:40 Run - General 1) 0.62mi - 6:28(10:24/mi) 127/137bpm [1320b/mi] 35cal 5.77/6.35mph 2) 0.62mi - 6:35(10:35/mi) 125/142bpm [1323b/mi] 32cal 5.67/6.28mph 3) 0.62mi - 6:21(10:14/mi) 110/121bpm [1125b/mi] 19cal 5.87/6.28mph 4) 0.62mi - 6:19(10:11/mi) 113/118bpm [1150b/mi] 20cal 5.9/6.22mph 5) 0.62mi - 6:13(10:00/mi) 108/117bpm [1079b/mi] 17cal 6/6.76mph 6) 0.62mi - 6:32(10:30/mi) 125/140bpm [1313b/mi] 29cal 5.71/6.05mph 7) 0.62mi - 6:28(10:24/mi) 141/155bpm [1467b/mi] 38cal 5.76/6.12mph 8) 0.62mi - 6:13(10:00/mi) 146/155bpm [1461b/mi] 39cal 6/6.45mph 9) 0.05mi - 32(11:01/mi) 144/145bpm [1587b/mi] 3cal 5.44/6.49mph Add a comment	-	2.8mi, 34:21 Run - General 1) 0.62mi - 7:22(11:51/mi) 126/148bpm [1494b/mi] 41cal 5.06/6.18mph 2) 0.62mi - 7:28(12:00/mi) 129/136bpm [1549b/mi] 41cal 5/6.12mph 3) 0.62mi - 7:04(11:22/mi) 132/151bpm [1501b/mi] 38cal 5.27/5.68mph 4) 0.62mi - 8:28(13:38/mi) 141/154bpm [1921b/mi] 51cal 4.4/6.26mph 5) 0.32mi - 4:00(12:19/mi) 173/184bpm [2130b/mi] 32cal 4.87/5.68mph Add a comment	4.7mi, 53:14 Run - General 1) 0.62mi - 6:39(10:42/mi) 118/135bpm [1263b/mi] 30cal 5.61/6.07mph 2) 0.62mi - 6:04(9:47/mi) 122/130bpm [1193b/mi] 27cal 6.14/6.7mph 3) 0.62mi - 7:31(12:06/mi) 124/156bpm [1500b/mi] 34cal 4.96/6.64mph 4) 0.62mi - 7:10(11:33/mi) 134/145bpm [1547b/mi] 37cal 5.2/6.49mph 5) 0.62mi - 7:29(12:03/mi) 145/184bpm [1748b/mi] 46cal 4.98/6.59mph 6) 0.62mi - 8:40(13:58/mi) 154/182bpm [2150b/mi] 57cal 4.3/6.62mph 7) 0.62mi - 5:56(9:33/mi) 163/174bpm [1555b/mi] 46cal 6.29/7.01mph 8) 0.37mi - 3:44(10:06/mi) 170/184bpm [1716b/mi] 30cal 5.94/6.35mph Add a comment	21.7mi, 7:12:12 Walk - General 1) 0.62mi - 11:04(17:48/mi) 96/101bpm [1709b/mi] 29cal 66/70rpm 3.37/4.03mph 2) 0.62mi - 10:56(17:36/mi) 102/125bpm [1795b/mi] 31cal 64/72rpm 3.41/3.9mph 3) 0.62mi - 11:08(17:55/mi) 109/118bpm [1954b/mi] 34cal 64/68rpm 3.35/3.74mph 4) 0.62mi - 11:17(18:09/mi) 107/117bpm [1942b/mi] 31cal 63/68rpm 3.31/3.86mph 5) 0.62mi - 11:05(17:50/mi) 107/114bpm [1909b/mi] 29cal 64/68rpm 3.36/3.76mph 6) 0.62mi - 11:52(19:06/mi) 97/119bpm [1853b/mi] 25cal 65/73rpm 3.14/4.22mph 7) 0.62mi - 12:42(20:26/mi) 94/101bpm [1921b/mi] 25cal 63/68rpm 2.93/3.8mph 8) 0.62mi - 10:57(17:38/mi) 107/130bpm [1887b/mi] 31cal 63/71rpm 3.4/4.15mph 9) 0.62mi - 10:55(17:35/mi) 115/134bpm [2022b/mi] 37cal 65/120rpm 3.41/3.92mph 10) 0.62mi - 10:24(16:45/mi) 121/127bpm [2026b/mi] 38cal 67/69rpm 3.58/3.84mph 11) 0.62mi - 14:02(22:35/mi) 116/126bpm [2620b/mi] 42cal 65/69rpm 2.66/3.78mph 12) 0.62mi - 10:48(17:24/mi) 121/149bpm [2105b/mi] 38cal 66/73rpm 3.45/3.97mph 13) 0.62mi - 11:54(19:09/mi) 140/165bpm [2681b/mi] 65cal 66/72rpm 3.13/3.88mph 14) 0.62mi - 12:00(19:18/mi) 134/145bpm [2587b/mi] 49cal 62/69rpm 3.11/3.76mph 15) 0.62mi - 15:13(24:29/mi) 135/170bpm [3306b/mi] 64cal 63/72rpm 2.45/3.88mph 16) 0.62mi - 12:14(19:41/mi) 129/152bpm [2540b/mi] 40cal 63/73rpm 3.05/3.72mph 17) 0.62mi - 13:21(21:29/mi) 116/125bpm [2493b/mi] 26cal 60/73rpm 2.79/3.76mph 18) 0.62mi - 11:36(18:39/mi) 132/141bpm [2463b/mi] 45cal 63/75rpm 3.22/3.92mph 19) 0.62mi - 11:15(18:06/mi) 134/143bpm [2425b/mi] 45cal 65/69rpm 3.32/5.18mph 20) 0.62mi - 13:35(21:51/mi) 136/150bpm [2972b/mi] 55cal 65/82rpm 2.74/3.67mph 21) 0.62mi - 11:16(18:08/mi) 135/148bpm [2448b/mi] 43cal 65/69rpm 3.31/3.78mph 22) 0.62mi - 14:40(23:37/mi) 141/161bpm [3329b/mi] 66cal 58/70rpm 2.54/3.82mph 23) 0.62mi - 20:16(32:36/mi) 119/144bpm [3880b/mi] 35cal 64/73rpm 1.84/3.9mph 24) 0.62mi - 11:04(17:48/mi) 99/125bpm [1762b/mi] 15cal 64/70rpm 3.37/3.76mph 25) 0.62mi - 12:18(19:47/mi) 98/109bpm [1939b/mi] 20cal 62/68rpm 3.03/3.57mph 26) 0.62mi - 12:19(19:49/mi) 87/94bpm [1724b/mi] 18cal 63/124rpm 3.03/3.7mph 27) 0.62mi - 13:25(21:36/mi) 85/97bpm [1836b/mi] 20cal 63/70rpm 2.78/3.82mph 28) 0.62mi - 11:35(18:39/mi) 84/89bpm [1566b/mi] 17cal 64/67rpm 3.22/3.7mph 29) 0.62mi - 12:39(20:22/mi) 84/120bpm [1711b/mi] 20cal 65/124rpm 2.95/3.53mph 30) 0.62mi - 14:41(23:39/mi) 82/117bpm [1939b/mi] 21cal 65/122rpm 2.54/3.67mph 31) 0.62mi - 11:33(18:35/mi) 86/123bpm [1598b/mi] 20cal 64/71rpm 3.23/3.78mph 32) 0.62mi - 12:34(20:13/mi) 84/97bpm [1699b/mi] 21cal 61/66rpm 2.97/3.51mph 33) 0.62mi - 11:40(18:46/mi) 73/94bpm [1370b/mi] 12cal 64/68rpm 3.2/4.01mph 34) 0.62mi - 11:28(18:27/mi) 79/87bpm [1458b/mi] 15cal 64/69rpm 3.25/3.53mph 35) 0.59mi - 12:25(21:01/mi) 93/130bpm [1954b/mi] 27cal 63/68rpm 2.86/3.49mph Add a comment	-	-
Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	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
3mi, 32:02 Run - General 1) 0.62mi - 7:05(11:24/mi) 121/131bpm [1379b/mi] 35cal 5.26/5.93mph 2) 0.62mi - 6:22(10:14/mi) 126/133bpm [1290b/mi] 31cal 5.86/6.47mph 3) 0.62mi - 6:32(10:31/mi) 132/139bpm [1389b/mi] 34cal 5.7/6.1mph 4) 0.62mi - 6:36(10:37/mi) 131/139bpm [1390b/mi] 33cal 5.65/6.22mph 5) 0.52mi - 5:28(10:32/mi) 132/138bpm [1390b/mi] 26cal 5.7/6.55mph Add a comment	0mi, 1:02:06 Cross - Strength 1) 0mi - 1:02:06(0/mi) 82/127bpm [INFb/mi] 100cal Add a comment	-	4.7mi, 48:06 Run - General 1) 0.62mi - 6:41(10:46/mi) 134/147bpm [1443b/mi] 40cal 5.57/6.26mph 2) 0.62mi - 6:03(9:44/mi) 136/152bpm [1324b/mi] 35cal 6.16/6.49mph 3) 0.62mi - 6:26(10:21/mi) 134/140bpm [1387b/mi] 33cal 5.79/6.49mph 4) 0.62mi - 7:04(11:23/mi) 137/180bpm [1559b/mi] 37cal 5.27/6.55mph 5) 0.62mi - 6:16(10:06/mi) 141/148bpm [1424b/mi] 34cal 5.94/6.78mph 6) 0.62mi - 6:31(10:29/mi) 143/166bpm [1499b/mi] 36cal 5.72/6.59mph 7) 0.62mi - 5:48(9:20/mi) 142/149bpm [1324b/mi] 30cal 6.43/6.95mph 8) 0.31mi - 3:17(10:35/mi) 141/147bpm [1493b/mi] 17cal 5.67/6.16mph Add a comment	4.8mi, 50:28 Run - General 1) 0.62mi - 6:36(10:37/mi) 130/147bpm [1380b/mi] 39cal 5.65/6.32mph 2) 0.62mi - 6:12(9:58/mi) 166/183bpm [1654b/mi] 49cal 6.02/6.55mph 3) 0.62mi - 6:12(9:59/mi) 179/184bpm [1786b/mi] 54cal 6.01/6.43mph 4) 0.62mi - 6:11(9:57/mi) 182/189bpm [1811b/mi] 55cal 6.03/6.45mph 5) 0.62mi - 7:31(12:07/mi) 191/202bpm [2313b/mi] 69cal 4.95/6.39mph 6) 0.62mi - 6:16(10:05/mi) 189/196bpm [1905b/mi] 58cal 5.95/6.32mph 7) 0.62mi - 6:30(10:27/mi) 186/191bpm [1943b/mi] 59cal 5.74/6.14mph 8) 0.43mi - 5:01(11:35/mi) 184/193bpm [2131b/mi] 43cal 5.18/6.14mph Add a comment	0mi, 48:27 Cross - Strength 1) 0mi - 48:27(0/mi) 91/135bpm [INFb/mi] 102cal Add a comment	-

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