andr3wht

Last on at 8pm, 13th Feb 2024

M45

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About Me
Caught the running bug over 15 years ago, starting with a 58:11 10k at the Balmoral Road races in 2002. Have gradually run further and faster with pbs at all distances attempted in 2012 , again in 2013 and again in 2014 :-), and again in 2015 (apart from my parkrun pb) Show More...

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Recent Training
26th Nov	General	5.9mi	48:06
23rd Nov	General	4.3mi	38:29
10th Nov	General	4.9mi	36:59
9th Nov	General	6.4mi	49:43
7th Nov	General	5mi	41:43

12 Month Benchmarks	Run	Bike
Mile	5:10	2:34
5k	19:45	10:42
5mi	32:12	18:00
10k	39:43	22:55
10mi	1:11:24	42:06

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
100m	1						14 71.69							14 3:45/mi	71.69
800m	7						2:23 72.96	2:20 74.52	2:20 75.98	2:21 76.12	2:19 77.92	2:19 78.63		2:19 4:40/mi	78.63
1500m	7								4:41 78.64	4:35 80.35	4:34 81.25	4:44 79.59		4:34 4:54/mi	81.25
1mi	12						5:20 73.06	5:16 74.51	4:56 80.70	5:02 79.67	5:11 77.94	5:02 80.86		4:56 4:56/mi	80.86
3000m	19							10:31 74.01	10:20 76.42	10:05 78.31	10:17 77.36			10:05 5:25/mi	78.31
4km	6						15:09 69.69		15:17 70.10	14:50 72.76				14:50 5:58/mi	72.76
5km	48				20:21 64.59	19:44 66.86	18:32 71.95	17:58 74.77	18:04 74.35	18:09 75.11	17:49 76.52			17:49 5:44/mi	76.52
3.1mi	3								18:20 74.32	18:17 75.07	18:25 75.08			18:17 5:48/mi	75.08
8km	4									34:06 64.07				34:06 6:52/mi	64.07
5.8mi	1							37:04 68.58						37:04 6:20/mi	68.58
6mi	3						42:33 61.30	41:49 62.79						41:49 6:58/mi	62.79
10km	32	49:56 52.89	52:02 50.81	51:01 51.92	45:54 58.04	41:23 64.64	38:50 69.60	38:15 70.67	36:10 75.75	37:56 72.22	38:18 72.09	37:58 73.89	39:30 71.02	36:10 5:49/mi	75.75
12km	4						1:06:39 49.17	1:02:20 52.90	50:50 64.87		1:02:56 53.61			50:50 6:49/mi	64.87
8.8mi	1					1:49:01 35.23								1:49:01 12:28/mi	35.23
10mi	2										1:04:47 70.92	1:07:11 68.94		1:04:47 6:29/mi	70.92
13.1mi	13		1:57:23 49.45			1:37:39 60.15	1:34:31 62.46	1:26:53 68.35	1:22:00 72.43	1:22:30 72.48	1:24:51 71.00		1:28:18 69.35	1:22:00 6:16/mi	72.48
26.2mi	10			4:24:40 45.98	4:41:02 43.64		3:41:37 55.57	3:20:39 62.06	3:13:31 64.78	3:20:53 62.88	3:07:24 67.41	3:23:31 62.58	3:19:27 64.38	3:07:24 7:09/mi	67.41
33mi	3							4:51:35 56.43	4:20:20 63.58	4:08:59 66.93				4:08:59 7:33/mi	66.93
38mi	1						8:11:00 40.00							8:11:00 12:55/mi	40.00
50mi	5					13:28:23 33.59	13:12:37 34.43	12:56:03 35.38	11:32:57 39.89		10:48:25 43.30			10:48:25 12:58/mi	43.30
53mi	1									10:13:21 48.72				10:13:21 11:34/mi	48.72

2019		Result	WAVA	Distance
28 Apr	Great Stirling Run Marathon SB	3:19:27	64.38	26.2mi
10 Mar	Inverness Half Marathon SB	1:28:18	69.35	13.1mi
2 Jan	Lumphanan Detox 10K SB	39:30	71.02	10km
2018		Result	WAVA	Distance
14 Oct	Aviemore 10K SB	37:58	73.89	10km
25 Aug	Celebrate Aberdeen Union Street mile SB	5:02	80.86	1mi
29 Jul	Ballater 10 Mile SB	1:07:11	68.94	10mi
17 Jul	Metro track 800m SB	2:19	78.63	800m
14 Jul	Scottish Masters Outdoor T&F Championships - 1500m SB	4:44	79.59	1500m
22 Apr	London Marathon SB	3:23:31	62.58	26.2mi
2017		Result	WAVA	Distance
17 Dec	Lossiemouth 10 Mile Turkey Trot PB	1:04:47	70.92	10mi
26 Sep	Metro Track Championship 1 mile SB	5:11	77.94	1mi
19 Sep	Metro track 800m PB	2:19	77.92	800m
27 Aug	Great Aberdeen Run HM	1:28:12	68.86	13.1mi
29 Jul	Lakeland 50 PB	10:48:25	43.30	50mi
9 Jul	Heart of the Park Challenge SB	1:02:56	53.61	12km
6 Jun	Metro Beach 10k SB	38:18	72.09	10km
21 May	Great Stirling Run Marathon PB	3:07:24	67.41	26.2mi
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	17:49	76.52	5km
19 Apr	AAAC Club Championship 3000m SB	10:17	77.36	3000m
26 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	18:25	75.08	3.15mi
19 Mar	Alloa Half Marathon SB	1:24:51	71.00	13.1mi
5 Mar	Scottish Masters Indoor Championships - 1500m	4:36	80.66	1500m
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	47:53	57.67	10km
3 Feb	Run 4 It Proms 3k Winter Series Race #5	10:21	76.86	3km
28 Jan	Scottish Masters Cross Country Championships	32:55	66.89	8km
14 Jan	National Indoor Open PB	4:34	81.25	1500m
7 Jan	Aberdeen parkrun	18:59	71.81	5km
6 Jan	Run 4 It Proms 3k Winter Series Race #4 SB	10:21	76.86	3km
2 Jan	Lumphanan Detox 10K	40:21	68.43	10km
1 Jan	Aberdeen parkrun	19:05	71.44	5km
1 Jan	Hazlehead parkrun, Aberdeen	19:34	69.67	5km
2016		Result	WAVA	Distance
10 Dec	Aberdeen parkrun	18:11	74.97	5km
19 Nov	East District XC League Race 2 (Alloa)	38:38	56.99	8km
12 Nov	Aberdeen parkrun SB	18:09	75.11	5km
5 Nov	Scottish Short Course XC Champs	15:17	70.62	4km
29 Oct	Aberdeen parkrun	18:28	73.82	5km
22 Oct	National XC Relays, Cumbernauld PB	14:50	72.76	4km
8 Oct	East District XC Relay Championships	15:12	71.01	4km
25 Sep	Baxters Loch Ness Marathon SB	3:20:53	62.88	26.2mi
16 Sep	Metro Track Championship 1 mile	5:07	78.38	1mi
6 Sep	Metro track 800m SB	2:21	76.12	800m
27 Aug	Aberdeen Union Street Mile SB	5:02	79.67	1mi
2 Jul	Scottish Masters Outdoor T&F Championships - 1500m	4:39	79.80	1500m
12 Jun	Fraserburgh 10K	38:40	70.85	10km
7 Jun	Metro Beach 10k SB	37:56	72.22	10km
30 Apr	Highland Fling PB	10:13:21	48.72	53mi
20 Apr	AAAC 3000m club championship PB	10:05	78.31	3000m
16 Apr	Aberdeen parkrun	18:18	73.95	5km
3 Apr	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston PB	18:17	75.07	3.15mi
12 Mar	D33 Ultra PB	4:08:59	66.93	33mi
5 Mar	Aberdeen parkrun	18:36	72.75	5km
4 Mar	metro proms 3k winter series	10:23	76.05	3km
21 Feb	Kinloss to Lossiemouth Half Marathon SB	1:22:30	72.48	13.1mi
6 Feb	Hazlehead parkrun, Aberdeen	18:43	72.30	5km
5 Feb	metro proms 3k winter series SB	10:19	76.54	3km
30 Jan	Scottish Masters Cross Country Championships PB	34:06	64.07	8km
16 Jan	Scottish National Open 1500m, Emirates SB	4:35	80.35	1500m
9 Jan	El-Brim-ick Dash	30:55	42.20	3mi
9 Jan	Aberdeen parkrun	18:51	71.79	5km
2 Jan	Lumphanan detox 10k	39:30	69.36	10km
2015		Result	WAVA	Distance
12 Dec	EAST DISTRICT XC CHAMPIONSHIPS Livingston	38:44	63.57	9km
1 Dec	Metro Track Championships 3000m SB	10:20	76.42	3000m
21 Nov	East District XC League Race 2 (Alloa)	39:41	55.06	8km
17 Nov	Metro Track Championship 1 mile	5:02	79.10	1mi
7 Nov	Scottish 4K XC Champs - Bellahouston Park SB	15:17	70.10	4km
3 Nov	Metro Track Championship 800m SB	2:20	75.98	800m
3 Nov	Metro Track Championships 3000m	10:42	73.80	3000m
24 Oct	National XC Relays, Cumbernauld	15:49	67.74	4km
11 Oct	Aviemore 10K PB	36:10	75.75	10km
27 Sep	Baxters Loch Ness Marathon SB	3:13:31	64.78	26.2mi
3 Sep	Aberdeen AAC Open Graded Track Meeting PB	37:39	72.77	10000m
22 Aug	Union Street Mile PB	4:56	80.70	1mi
25 Jul	Lakeland 50 SB	11:32:57	39.89	50mi
11 Jul	Scottish Masters T & F 1500m SB	4:41	78.64	1500m
5 Jul	Stonehaven Half Marathon	1:29:06	67.11	13.1mi
9 Jun	Metro Beach 10k	38:28	70.72	10km
31 May	Edinburgh Half Marathon	1:22:41	71.83	13.1mi
24 May	Fraserburgh 10K	37:40	72.22	10km
25 Apr	Run Balmoral 10k	39:26	68.98	10km
4 Apr	Aberdeen parkrun SB	18:04	74.35	5km
29 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	18:20	74.32	3.15mi
22 Mar	Run Garioch 10k	38:41	70.32	10km
14 Mar	D33 Ultra SB	4:20:20	63.58	33mi
6 Mar	Run 4 it Proms 3k Winter Series Race #6	10:34	74.19	3km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	50:50	64.87	12km
8 Feb	Kinloss to Lossiemouth Half Marathon PB	1:22:00	72.43	13.1mi
6 Feb	Run 4 it Proms 3k Winter Series Race #5 PB	9:56	78.92	3km
24 Jan	Aberdeen parkrun	18:05	74.28	5km
17 Jan	National Senior Open 1500m	4:48	76.15	1500m
17 Jan	National Senior Open 800m	2:22	74.19	800m
9 Jan	Run 4 it Proms 3k Winter Series Race #4	10:20	75.87	3km
3 Jan	El-Brim-ick Dash	26:45	48.42	3mi
3 Jan	Aberdeen parkrun	19:40	68.30	5km
2 Jan	Lumphanan detox 10k	39:33	68.78	10km
1 Jan	Aberdeen parkrun - New Years Day Special 11am	19:29	68.95	5km
2014		Result	WAVA	Distance
27 Dec	Aberdeen parkrun	18:11	73.88	5km
20 Dec	Aberdeen parkrun	19:00	70.70	5km
6 Dec	east district cc championship - senior men	41:53	62.32	9600m
30 Nov	Run 4 It Winter XC Series - Knockburn, Banchory PB	41:49	62.79	6mi
9 Nov	Peterhead 10k	39:02	69.69	10km
2 Nov	Winter Cross Country Series - Balgownie	43:02	61.01	6mi
19 Oct	Amsterdam Marathon SB	3:20:39	62.06	26.2mi
11 Oct	Aberdeen parkrun SB	17:58	74.77	5km
4 Oct	Aberdeen parkrun	18:20	73.27	5km
13 Sep	Crathes Half Marathon SB	1:26:53	68.35	13.1mi
6 Sep	Aberdeen parkrun	18:08	74.08	5km
26 Jul	Lakeland 50 SB	12:56:03	35.38	50mi
13 Jul	Heart of the Park Challenge SB	1:02:20	52.90	12km
6 Jul	Stonehaven Half Marathon	1:29:09	66.62	13.1mi
3 Jul	JogScotland BOD 5k Fun Run in aid of Maggies Centre, Aberdeen	19:04	70.45	5km
14 Jun	Aberdeen parkrun	18:18	73.40	5km
3 Jun	Metro Aberdeen Track Championships 3000m SB	10:31	74.01	3000m
25 May	Edinburgh Half Marathon	1:27:02	67.83	13.1mi
20 May	Metro Aberdeen Track Championships 1 mile SB	5:16	74.51	1mi
18 May	City of Aberdeen Baker Hughes 10k SB	38:15	70.67	10km
10 May	Aberdeen parkrun	18:12	73.27	5km
6 May	Metro Aberdeen track sessions	11:08	69.91	3000m
6 May	metro aberdeen track championships 800m SB	2:20	74.52	800m
3 May	Aberdeen parkrun	18:21	72.67	5km
26 Apr	Run Balmoral 10k	41:38	64.92	10km
30 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	37:04	68.58	5.85mi
23 Mar	Run Garioch 10k	39:58	67.63	10km
15 Mar	D33 Ultra SB	4:51:35	56.43	33mi
1 Mar	Aberdeen parkrun	18:42	71.31	5km
23 Feb	Malta Marathon	3:33:24	58.01	26.2mi
9 Feb	Aberdeen Fetch Mile	5:21	73.35	1mi
7 Feb	Run 4 it Proms 3k Winter Series Race #5 SB	10:48	72.06	3km
11 Jan	Aberdeen parkrun	19:03	70.00	5km
4 Jan	Aberdeen parkrun	19:51	67.18	5km
4 Jan	El-Brimick Hill Race	28:30	46.79	5km
3 Jan	Run 4 it Proms 3k Winter Series Race #4	11:52	65.59	3km
2 Jan	Lumphanan Detox 10k	41:29	65.16	10km
1 Jan	Aberdeen parkrun	19:31	68.33	5km
2013		Result	WAVA	Distance
28 Dec	Aberdeen parkrun	18:58	70.31	5km
21 Dec	Aberdeen parkrun			5km
6 Dec	Run 4 It Proms 3k Winter Series Race #3 SB	10:39	73.08	3km
1 Dec	The Running Shop Winter XC Series - Knockburn, Banchory SB	42:33	61.30	6mi
30 Nov	Aberdeen Christmas Fetch Mile	5:26	72.22	1mi
2 Nov	Aberdeen parkrun	18:34	71.82	5km
27 Oct	Jedburgh Three Peaks Ultramarathon PB	8:11:00	40.00	38mi
12 Oct	Aberdeen parkrun - 2nd Anniversary SB	18:32	71.95	5km
6 Oct	Great Scottish Run 10k SB	38:50	69.60	10km
4 Oct	Run 4 It Proms 3k Winter Series Race #1	10:40	72.97	3km
14 Sep	Aberdeen parkrun	18:43	71.25	5km
8 Sep	Middleton Trust 10k	40:21	66.99	10km
1 Sep	Moray 10k	40:33	66.66	10km
29 Aug	Aberdeen AAC Club Championship 800m SB	2:23	72.96	800m
11 Aug	HARE and HOUNDS (Relay Race) SB	15:09	69.69	4km
3 Aug	Camperdown parkrun #65	21:53	60.94	5km
27 Jul	Lakeland 50 SB	13:12:37	34.43	50mi
20 Jul	Aberdeen parkrun	19:02	70.06	5km
14 Jul	Heart of the Park Challenge SB	1:06:39	49.17	12km
13 Jul	Aberdeen parkrun	19:17	69.16	5km
7 Jul	Stonehaven Half Marathon SB	1:34:31	62.46	13.1mi
18 Jun	The Running Shop Beach 10k	42:50	63.10	10km
15 Jun	Aberdeen parkrun	19:20	68.98	5km
8 Jun	Union Street Mile SB	5:20	73.06	1mi
2 Jun	Aberdeen Fetch Mile	5:31	70.63	1mi
19 May	City of Aberdeen Baker Hughes 10k	40:37	66.18	10km
9 May	AAAC Club Championships PB	19:40	67.32	5000m
28 Apr	Marathon of the North (SHORT) SB	3:41:37	55.57	26.2mi
20 Apr	St Albans Parkrun	19:21	68.42	5km
24 Mar	Run Garioch 10k	41:30	64.77	10km
2 Mar	Aberdeen parkrun	19:20	68.48	5km
1 Mar	Run 4 It Proms 3k Winter Series Race #5	11:04	69.83	3km
23 Feb	Aberdeen parkrun	19:20	68.48	5km
16 Feb	Aberdeen parkrun	19:57	66.36	5km
2 Feb	Aberdeen parkrun	20:32	64.48	5km
27 Jan	Aberdeen Fetch 100m PB	14	71.69	100m
27 Jan	Aberdeen Fetch Mile	5:42	68.36	1mi
5 Jan	Aberdeen parkrun	20:22	65.00	5km
4 Jan	Run 4 It Proms 3k Winter Series Race #4	11:26	67.59	3km
2 Jan	Lumphanan Detox 10k	44:11	60.83	10km
2012		Result	WAVA	Distance
15 Sep	Aberdeen parkrun	19:48	66.86	5km
28 Jul	Lakeland 50 SB	13:28:23	33.59	50mi
1 Jul	Stonehaven Half Marathon SB	1:37:39	60.15	13.1mi
20 May	City of Aberdeen Baker Hughes 10K SB	41:23	64.64	10km
12 May	Aberdeen parkrun SB	19:44	66.61	5km
7 Apr	Clachnaben Hill Race PB	1:49:01	35.23	8.75mi
24 Mar	Aberdeen Park Run - (25)	19:48	66.39	5km
2011		Result	WAVA	Distance
31 Dec	Aberdeen Park Run (13) - Hogmanay Hustle SB	20:21	64.59	5km
9 Oct	Kielder Marathon SB	4:41:02	43.64	26.2mi
22 May	City of Aberdeen Baker Hughes 10k SB	45:54	58.04	10km
2009		Result	WAVA	Distance
17 May	Brathay Windermere Marathon SB	4:24:40	45.98	26.2mi
25 Apr	Balmoral Stena 10K SB	51:01	51.92	10km
2008		Result	WAVA	Distance
19 Oct	Great Cumbrian Run SB	1:57:23	49.45	13.1mi
26 Apr	Run Balmoral - Stena Drilling Tartan 10k SB	52:02	50.81	10km
2007		Result	WAVA	Distance
27 May	City of Aberdeen Baker Hughes 10K SB	49:56	52.89	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
2024	2	8	0	1	3	0	0	0	3	1	0	0	18
2024	122	101	122	82	113	97	73	111	84	52	42	0	999
2024	0	0	0	0	0	0	0	0	0	11	0	0	11
2023	3	0	0	3	0	5	6	0	0	1	0	0	17
2023	0	0.6	1.3	0.8	1.1	1.1	0	0	0	0	0	0	4.9
2023	70	106	160	171	122	87	128	137	121	97	22	66	1289
2023	1	0	0	0	0	11	8	0	5	0	0	2	26
2022	8	3	6	9	3	1	6	0	1	2	0	1	40
2022	84	61	99	52	67	70	114	152	147	99	91	67	1103
2022	0	0	0	0	0	13	7	0	0	0	4	0	24
2021	0	0	0	0	0	0	2	0	0	3	0	0	5
2021	154	110	76	144	149	109	123	93	54	77	44	40	1173
2021	0	0	11	9	0	42	0	25	0	0	0	0	87
2020	154	168	122	123	135	161	156	161	167	94	88	130	1659
2020	0	0	0	15	24	6	7	6	0	0	0	0	59
2019	142	143	147	119	51	140	137	136	153	109	127	74	1478
2018	111	133	175	120	105	124	94	95	83	79	128	124	1371
2017	158	150	166	210	139	160	184	138	127	99	93	96	1721
2016	198	161	191	214	85	114	79	156	143	165	167	147	1820
2016	0	0	0	0	0	17	0	0	0	0	0	0	17
2015	0	8	0	13	0	0	0	11	0	13	0	0	45
2015	175	174	163	154	154	160	163	165	166	156	134	179	1942
2015	0	0	0	0	0	0	0	17	0	26	0	0	43
2014	0	0	0	0	7	0	5	0	5	0	0	0	16
2014	141	129	149	130	123	197	143	163	179	114	140	150	1758
2014	0	0	0	19	0	0	14	4	0	0	0	0	37
2013	127	126	143	102	100	100	134	80	104	115	76	110	1316
2013	9	0	0	0	24	12	4	0	0	0	0	0	49
2012	0	0	0	0	0	0	0	0	0	0	0	6	6
2012	0	0	7	29	55	62	0	0	0	36	65	53	308
2011	0	0	0	0	35	7	64	64	44	0	0	13	228

Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	5.8mi, 45:36 Run - General 1) 1mi - 7:59(7:59/mi) 126/135bpm [1006b/mi] 107cal 339/543W 2) 1mi - 7:48(7:48/mi) 135/142bpm [1054b/mi] 110cal 373/490W 3) 1mi - 7:56(7:56/mi) 139/144bpm [1103b/mi] 114cal 356/404W 4) 1mi - 7:49(7:49/mi) 142/147bpm [1111b/mi] 116cal 363/407W 5) 1mi - 7:56(7:56/mi) 144/152bpm [1142b/mi] 117cal 376/472W 6) 0.78mi - 6:07(7:51/mi) 145/150bpm [1139b/mi] 91cal 366/441W Add a comment	4.9mi, 36:23 Run - General 1) 1mi - 7:51(7:51/mi) 135/146bpm [1059b/mi] 112cal 368/452W 2) 1mi - 8:05(8:05/mi) 150/156bpm [1213b/mi] 124cal 398/457W 3) 1mi - 7:05(7:05/mi) 152/156bpm [1077b/mi] 111cal 381/433W 4) 1mi - 7:01(7:01/mi) 149/153bpm [1046b/mi] 107cal 350/414W 5) 0.86mi - 6:21(7:25/mi) 152/155bpm [1128b/mi] 98cal 382/459W Add a comment	-	5.2mi, 40:31 Run - General 1) 1mi - 8:07(8:07/mi) 129/146bpm [1048b/mi] 111cal 341/424W 2) 1mi - 8:09(8:09/mi) 134/146bpm [1092b/mi] 111cal 345/444W 3) 1mi - 7:32(7:32/mi) 150/158bpm [1131b/mi] 115cal 375/468W 4) 0.04mi - 29(10:53/mi) 151/154bpm [1644b/mi] 7cal 268/397W 5) 0.96mi - 6:06(6:21/mi) 155/166bpm [984b/mi] 100cal 433/512W 6) 0.06mi - 2:31(40:04/mi) 136/166bpm [5449b/mi] 28cal 48/461W 7) 0.96mi - 5:58(6:14/mi) 160/169bpm [997b/mi] 100cal 444/551W 8) 0.01mi - 36(43:07/mi) 163/169bpm [7029b/mi] 11cal 88/485W 9) 0.11mi - 1:02(9:09/mi) 152/156bpm [1390b/mi] 16cal 318/391W Add a comment	-	5mi, 41:43 Run - General 1) 1mi - 8:44(8:44/mi) 121/134bpm [1057b/mi] 112cal 337/410W 2) 1mi - 8:13(8:13/mi) 129/142bpm [1061b/mi] 111cal 338/426W 3) 1mi - 8:26(8:26/mi) 128/135bpm [1079b/mi] 112cal 335/392W 4) 1mi - 8:26(8:26/mi) 135/146bpm [1138b/mi] 114cal 370/437W 5) 1mi - 7:52(7:52/mi) 135/138bpm [1062b/mi] 108cal 360/396W 6) 0mi - 2(11:07/mi) 135/135bpm [1502b/mi] 396/398W Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	6.4mi, 49:43 Run - General 1) 1mi - 8:11(8:11/mi) 125/140bpm [1024b/mi] 110cal 337/476W 2) 1mi - 7:50(7:50/mi) 137/146bpm [1073b/mi] 113cal 363/465W 3) 1mi - 7:53(7:53/mi) 139/143bpm [1096b/mi] 113cal 355/505W 4) 1mi - 7:38(7:38/mi) 143/146bpm [1092b/mi] 112cal 361/406W 5) 1mi - 7:39(7:39/mi) 145/150bpm [1110b/mi] 114cal 375/503W 6) 1mi - 7:35(7:35/mi) 150/155bpm [1138b/mi] 116cal 381/460W 7) 0.4mi - 2:56(7:24/mi) 153/155bpm [1132b/mi] 46cal 386/516W Add a comment	4.9mi, 36:59 Run - General 1) 1mi - 7:57(7:57/mi) 124/137bpm [985b/mi] 106cal 365/470W 2) 1mi - 8:06(8:06/mi) 143/148bpm [1158b/mi] 119cal 402/481W 3) 1mi - 7:14(7:14/mi) 141/146bpm [1019b/mi] 107cal 366/422W 4) 1mi - 7:06(7:06/mi) 137/143bpm [972b/mi] 101cal 357/432W 5) 0.88mi - 6:37(7:33/mi) 144/149bpm [1088b/mi] 97cal 400/509W Add a comment	-	-	-	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
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Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
-	4.3mi, 38:29 Run - General 1) 1mi - 8:46(8:46/mi) 127/137bpm [1113b/mi] 118cal 334/496W 2) 1mi - 8:42(8:42/mi) 127/141bpm [1105b/mi] 114cal 335/478W 3) 1mi - 8:46(8:46/mi) 138/145bpm [1210b/mi] 124cal 338/444W 4) 1mi - 9:03(9:03/mi) 136/143bpm [1230b/mi] 124cal 329/457W 5) 0.3mi - 3:12(10:39/mi) 132/142bpm [1406b/mi] 39cal 287/386W Add a comment	-	-	5.9mi, 48:06 Run - General 1) 1mi - 8:29(8:29/mi) 112/122bpm [950b/mi] 103cal 314/368W 2) 1mi - 8:30(8:30/mi) 138/149bpm [1173b/mi] 119cal 353/461W 3) 1mi - 8:18(8:18/mi) 142/149bpm [1178b/mi] 121cal 352/504W 4) 1mi - 8:28(8:28/mi) 143/147bpm [1210b/mi] 121cal 338/388W 5) 1mi - 7:55(7:55/mi) 146/151bpm [1156b/mi] 114cal 357/524W 6) 0.9mi - 6:26(7:09/mi) 153/159bpm [1094b/mi] 101cal 400/542W Add a comment	-	-

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