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teapothouse

Last on at 10am, 25th Jan 2025

M55 North Yorkshire

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STATUS Well

York Knavesmire Harriers

Races
78
Miles
12077
Miles
8
Miles
6634
Miles
1
WAVA
82.09%
Mile
5:29
5k
18:21
5M
31:59
10k
39:01
10M
1:07:51
Half
1:30:46

About Me
Been running since 2015 as something which is different exercise from cycling, and keeps me very fit. Trying to improve my PBs before age slows me down too much, but above 5k is probably where there is more scope. Show More...

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How do you pick yourself up when you need to? Go out for a run, on a nice day, maybe through some woods

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My parkrun
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Recent Training
27th Jan	General	5.1mi	29:26
27th Jan	General	4.5mi	28:01
25th Jan	General	2mi	17:55
25th Jan	General	3.2mi	21:34
25th Jan	General	2.3mi	21:13

12 Month Benchmarks	Run	Bike
100m	16	3
200m	36	9
Mile	5:33	3:28
5k	18:45	12:16
5mi	32:53	22:08
10k	41:05	0
10mi	1:07:56	0
Half	1:30:30	0

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+ 211 others

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Best Times
Best WAVA

Dist	Races	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
0.4km	1				1:09 73.71					1:09 4:38/mi	73.71
0.8km	1				2:36 77.10					2:36 5:14/mi	77.10
1mi	3			5:40 77.58	5:29 80.17		5:31 81.65			5:29 5:29/mi	81.65
2.4mi	1			15:06 74.98						15:06 6:17/mi	74.98
5km	17	18:46 77.85	18:40 79.32	18:21 80.90	18:28 81.04	18:32 82.09	18:36 81.80	19:06 81.00	19:04 81.83	18:21 5:54/mi	82.09
6km	1					22:54 80.26				22:54 6:09/mi	80.26
5mi	2				31:59 76.93					31:59 6:24/mi	76.93
10km	38	40:39 73.71	40:22 74.86	39:39 76.88	40:41 75.58	39:37 78.30	39:01 79.50	40:59 77.04	41:19 77.11	39:01 6:17/mi	79.50
10mi	7		1:08:45 72.05	1:07:51 73.65		1:08:09 75.30	1:09:24 73.95	1:08:17 75.84		1:07:51 6:47/mi	75.84
13.1mi	7	1:31:13 71.86	1:39:05 66.74	1:32:39 72.02		1:37:18 69.83			1:30:46 76.95	1:30:46 6:56/mi	76.95

2024		Result	WAVA	Distance
8 Sep	Vale of York Half Marathon PB	1:30:46	76.95	13.1mi
17 Aug	Heslington parkrun SB	19:04	81.83	5km
23 Apr	YDRRL Tadcaster SB	41:19	77.11	10km
2023		Result	WAVA	Distance
23 May	YDRRL Easingwold	42:20	74.59	10km
9 May	YDRRL Pocklington	41:21	76.36	10km
6 May	Heslington parkrun SB	19:06	81.00	5km
25 Apr	YDRRL Tadcaster SB	40:59	77.04	10km
16 Apr	Vale of York 10m SB	1:08:17	75.84	10mi
26 Feb	Snake Lane 10	1:10:16	73.70	10mi
2022		Result	WAVA	Distance
16 Jun	Mile Time Trial SB	5:31	81.65	1mi
7 Jun	YDRRL Knavesmire	40:41	76.92	10km
24 May	YDRRL Easingwold	42:13	74.13	10km
10 May	YDRRL Tadcaster	40:16	77.72	10km
26 Apr	YDRRL Pocklington	40:23	77.49	10km
25 Mar	York 5K series SB	18:36	81.80	5km
27 Feb	Snake Lane 10 SB	1:09:24	73.95	10mi
19 Feb	Heslington parkrun	18:59	80.15	5km
6 Feb	Dewsbury 10K PB	39:01	79.50	10km
2021		Result	WAVA	Distance
21 Nov	Tadcaster 10 mile SB	1:08:09	75.30	10mi
14 Nov	Dalby Dash	40:19	76.94	10km
18 Sep	Northern Athletics Road Relays (Men) PB	22:54	80.26	6km
12 Sep	Tholthorpe 10k SB	39:37	78.30	10km
14 Aug	Heslington parkrun SB	18:32	82.09	5km
7 Aug	York parkrun	18:37	81.72	5km
20 Jul	Vale of York 10	1:14:13	69.15	10mi
11 Jul	Ilkley Half Marathon SB	1:37:18	69.83	13.1mi
23 May	York Virtual Run Club "Easingwold" 10 km (23 May - 30 May)	40:40	76.28	10km
9 May	York Virtual Run Club "Tadcaster" 10 km (9 May - 16 May)	40:05	77.39	10km
24 Apr	Heslington parkrun (virtual)	18:34	81.94	5km
28 Feb	YVRC Lockdown 3 10K	39:38	77.58	10km
30 Jan	Heslington parkrun (virtual)	18:41	80.76	5km
2020		Result	WAVA	Distance
25 May	York Virtual Run Club "Easingwold" 10 km (25 May - 31 May) SB	40:41	75.58	10km
19 May	York Virtual Run Club 400 metres PB	1:09	73.71	0.4km
14 May	York Runners Virtual 5 Mile Handicap PB	31:59	76.93	5mi
12 May	York Virtual Run Club 800m PB	2:36	77.10	0.8km
28 Apr	York Virtual Run Club "Pocklington" 10 km (27 April - 3 May)	41:28	74.15	10km
21 Apr	York Virtual Run Club 1mile (21 April - 27 April) PB	5:29	80.17	1mi
14 Apr	York Runners Virtual 5 Mile	32:23	75.34	5mi
25 Jan	Heslington parkrun SB	18:28	81.04	5km
18 Jan	Heslington parkrun	18:54	79.19	5km
2019		Result	WAVA	Distance
28 Dec	Heslington parkrun	18:49	79.54	5km
29 Sep	Pontefract Half Marathon SB	1:32:39	72.02	13.1mi
5 Sep	York Beer Runners Mile on the 'Mire SB	5:40	77.58	1mi
1 Sep	Wetherby 10K	41:50	72.86	10km
13 Aug	York Millennium Bridge 5k	18:59	78.84	5km
20 Jul	The Yorkshire Wolds Half Marathon	1:44:18	63.97	13.1mi
9 Jul	YDRRL Wistow SB	39:39	76.88	10km
25 Jun	YDRRL Bishop Wilton	44:58	67.79	10km
11 Jun	YDRRL Knavesmire	40:34	75.14	10km
14 May	YDRRL Tadcaster	40:01	76.17	10km
5 May	Kirkbymoorside 10k	40:39	74.99	10km
30 Apr	YDRRL Pocklington	40:27	75.36	10km
20 Apr	Heslington parkrun PB	18:21	80.90	5km
14 Apr	Vale of York 10 PB	1:07:51	73.65	10mi
24 Mar	Northern Road Relays Short Leg PB	15:06	74.98	2.4mi
2018		Result	WAVA	Distance
9 Sep	Vale of York Half Marathon SB	1:39:05	66.74	13.1mi
2 Sep	Tholthorpe 10k	43:22	69.68	10km
17 Jul	YDRRL - Bishopthorpe	40:51	73.98	10km
14 Jul	Heslington parkrun	18:43	79.32	5km
3 Jul	YDRRL Wistow	41:33	72.73	10km
19 Jun	YDRRL Bishop Wilton	43:39	69.23	10km
22 May	YDRRL Easingwold	43:38	69.26	10km
8 May	YDRRL Tadcaster	42:19	71.41	10km
6 May	Kirkbymoorside 10k	43:49	68.97	10km
24 Apr	YDRRL Pocklington SB	40:22	74.86	10km
14 Apr	Heslington parkrun SB	18:40	78.89	5km
7 Apr	Heslington parkrun	18:50	78.19	5km
25 Feb	Snake Lane 10 SB	1:08:45	72.05	10mi
4 Feb	St Wilfrids Muddy Boots 10.3k	45:51	65.35	10km
2017		Result	WAVA	Distance
10 Sep	Vale of York Half Marathon SB	1:31:13	71.86	13.1mi
3 Sep	Tholthorpe 10k	41:16	72.61	10km
18 Jul	YDRRL - Bishopthorpe SB	40:39	73.71	10km
4 Jul	YDRRL Wistow	41:33	72.11	10km
20 Jun	YDRRL Bishop Wilton	43:29	68.91	10km
14 May	Leeds half marathon	1:33:50	69.85	13.1mi
9 May	YDRRL Tadcaster	41:21	72.46	10km
25 Apr	YDRRL Pocklington	42:06	71.17	10km
11 Mar	York parkrun SB	18:46	77.85	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
2025	93	0	0	0	0	0	0	0	0	0	0	0	93
2025	72	0	0	0	0	0	0	0	0	0	0	0	72
2024	54	80	76	132	98	75	164	169	93	81	48	102	1171
2024	71	37	73	32	91	64	111	98	53	70	27	39	765
2023	114	52	108	149	65	59	92	136	93	116	81	73	1138
2023	113	55	71	92	41	61	41	167	83	127	80	25	956
2022	0	0	0	0	0	0	0	0	1	0	0	0	1
2022	151	89	113	92	116	80	139	206	134	80	63	75	1338
2022	0	0	0	75	67	46	15	175	111	28	50	10	577
2021	191	108	130	145	150	131	115	131	103	88	107	121	1519
2021	0	0	0	0	23	0	0	108	74	72	62	10	350
2020	168	104	121	105	133	120	133	133	122	167	138	209	1652
2020	210	42	82	0	0	10	60	111	69	0	0	20	605
2019	0	0	0	0	0	0	0	0	0	0.6	3.6	2.9	7.1
2019	129	90	159	146	116	128	109	103	139	60	139	118	1434
2019	0	0	0	92	148	95	93	98	192	191	235	136	1281
2018	0	0	0	0	0	0	0	0	0	0	0.9	0	0.9
2018	136	112	169	124	98	107	111	156	92	159	219	164	1648
2018	61	50	51	111	103	128	101	122	40	51	10	0	829
2017	201	183	151	128	134	114	96	159	102	184	218	127	1797
2017	115	71	61	56	93	55	86	102	71	100	111	10	929
2016	0	0	0	0	0	0	0	0	0	78	77	133	288
2016	0	0	0	0	0	0	0	0	0	143	85	41	270

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
-	-	-	4.2mi, 40:27 Run - General 1) 0.23km - 1:22(6:00/km) 110/127bpm [660b/km] 13cal 2) 1km - 5:47(5:47/km) 127/137bpm [735b/km] 64cal 3) 1km - 5:25(5:25/km) 137/142bpm [743b/km] 65cal 4) 1km - 5:45(5:45/km) 130/139bpm [747b/km] 63cal 5) 1km - 9:00(9:00/km) 112/140bpm [1008b/km] 68cal 6) 1km - 5:20(5:20/km) 133/144bpm [710b/km] 61cal 7) 1km - 5:05(5:05/km) 140/143bpm [712b/km] 63cal 8) 0.48km - 2:42(5:41/km) 137/142bpm [778b/km] 31cal Add a comment	5.8mi, 52:49 Run - General 1) 1km - 6:39(6:39/km) 121/139bpm [804b/km] 64cal 2) 1km - 5:40(5:40/km) 137/141bpm [776b/km] 65cal 3) 1km - 5:25(5:25/km) 141/145bpm [764b/km] 66cal 4) 1km - 5:20(5:20/km) 141/145bpm [751b/km] 64cal 5) 1km - 5:11(5:11/km) 140/143bpm [726b/km] 62cal 6) 1km - 5:23(5:23/km) 142/145bpm [764b/km] 64cal 7) 1km - 5:26(5:26/km) 145/148bpm [788b/km] 64cal 8) 1km - 5:22(5:22/km) 145/149bpm [779b/km] 64cal 9) 1km - 5:29(5:29/km) 145/147bpm [796b/km] 66cal 10) 0.3km - 2:53(9:40/km) 131/146bpm [1267b/km] 23cal Add a comment	5mi, 43:35 Run - General 1) 1km - 5:33(5:33/km) 126/139bpm [700b/km] 57cal 2) 1km - 5:21(5:21/km) 139/144bpm [744b/km] 66cal 3) 1km - 5:08(5:08/km) 141/143bpm [725b/km] 63cal 4) 1km - 5:17(5:17/km) 142/145bpm [750b/km] 64cal 5) 1km - 6:07(6:07/km) 139/146bpm [851b/km] 70cal 6) 1km - 5:19(5:19/km) 143/149bpm [761b/km] 64cal 7) 1km - 5:20(5:20/km) 141/145bpm [751b/km] 63cal 8) 1km - 5:11(5:11/km) 147/150bpm [762b/km] 65cal 9) 0.03km - 17(8:26/km) 149/151bpm [1255b/km] 3cal Add a comment	4.9mi, 42:54 Run - General 1) 1km - 5:44(5:44/km) 135/148bpm [775b/km] 65cal 2) 1km - 5:54(5:54/km) 143/148bpm [844b/km] 71cal 3) 1km - 5:43(5:43/km) 135/142bpm [772b/km] 65cal 4) 1km - 5:26(5:26/km) 139/142bpm [755b/km] 64cal 5) 1km - 5:14(5:14/km) 140/143bpm [733b/km] 63cal 6) 1km - 5:06(5:06/km) 145/148bpm [739b/km] 64cal 7) 1km - 5:27(5:27/km) 143/148bpm [779b/km] 66cal 8) 0.81km - 4:20(5:21/km) 146/149bpm [781b/km] 54cal 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
-	-	-	8.3mi, 1:07:05 Run - General 1) 1km - 5:23(5:23/km) 133/143bpm [716b/km] 61cal 2) 1km - 5:11(5:11/km) 144/148bpm [746b/km] 66cal 3) 1km - 5:04(5:04/km) 141/144bpm [714b/km] 63cal 4) 1km - 4:55(4:55/km) 144/148bpm [708b/km] 61cal 5) 1km - 4:52(4:52/km) 146/149bpm [711b/km] 62cal 6) 1km - 5:00(5:00/km) 147/150bpm [735b/km] 63cal 7) 1km - 4:51(4:51/km) 148/151bpm [719b/km] 62cal 8) 1km - 4:46(4:46/km) 150/152bpm [714b/km] 61cal 9) 1km - 4:50(4:50/km) 149/151bpm [720b/km] 61cal 10) 1km - 4:44(4:44/km) 150/152bpm [711b/km] 61cal 11) 1km - 4:51(4:51/km) 150/152bpm [728b/km] 62cal 12) 1km - 4:51(4:51/km) 149/152bpm [723b/km] 62cal 13) 0.54km - 2:42(4:57/km) 150/152bpm [743b/km] 35cal 14) 0.74km - 5:05(6:54/km) 142/151bpm [979b/km] 53cal Add a comment	13.2mi, 1:50:39 Run - General 1) 1km - 5:48(5:48/km) 124/138bpm [720b/km] 64cal 2) 1km - 5:34(5:34/km) 133/139bpm [741b/km] 66cal 3) 1km - 5:17(5:17/km) 132/138bpm [697b/km] 62cal 4) 1km - 5:13(5:13/km) 134/138bpm [699b/km] 61cal 5) 1km - 5:06(5:06/km) 138/143bpm [705b/km] 61cal 6) 1km - 5:08(5:08/km) 138/141bpm [708b/km] 61cal 7) 1km - 4:59(4:59/km) 142/148bpm [707b/km] 62cal 8) 1km - 4:58(4:58/km) 143/146bpm [711b/km] 61cal 9) 1km - 5:03(5:03/km) 145/147bpm [733b/km] 63cal 10) 1km - 5:13(5:13/km) 140/144bpm [729b/km] 62cal 11) 1km - 5:06(5:06/km) 139/142bpm [708b/km] 60cal 12) 1km - 5:07(5:07/km) 140/142bpm [716b/km] 60cal 13) 1km - 5:09(5:09/km) 140/143bpm [722b/km] 61cal 14) 1km - 5:09(5:09/km) 141/143bpm [726b/km] 62cal 15) 1km - 5:07(5:07/km) 142/144bpm [727b/km] 61cal 16) 1km - 5:05(5:05/km) 141/143bpm [717b/km] 60cal 17) 1km - 5:08(5:08/km) 141/143bpm [723b/km] 59cal 18) 1km - 5:06(5:06/km) 141/143bpm [718b/km] 58cal 19) 1km - 5:13(5:13/km) 139/142bpm [725b/km] 58cal 20) 1km - 5:17(5:17/km) 139/141bpm [735b/km] 60cal 21) 1km - 5:26(5:26/km) 139/142bpm [756b/km] 59cal 22) 0.24km - 1:27(5:59/km) 140/142bpm [839b/km] 16cal Add a comment	5.1mi, 27:11 Bike - General 1) 1km - 4:23(4:23/km) 94/104bpm [412b/km] 24cal 2) 1km - 2:45(2:45/km) 112/136bpm [308b/km] 23cal 3) 1km - 3:27(3:27/km) 133/148bpm [460b/km] 39cal 4) 1km - 3:09(3:09/km) 120/132bpm [378b/km] 29cal 5) 1km - 2:34(2:34/km) 134/139bpm [344b/km] 29cal 6) 1km - 3:29(3:29/km) 127/137bpm [443b/km] 35cal 7) 1km - 3:16(3:16/km) 117/128bpm [382b/km] 25cal 8) 1km - 2:34(2:34/km) 134/143bpm [344b/km] 28cal 9) 0.23km - 1:34(6:54/km) 116/130bpm [801b/km] 11cal Add a comment 5mi, 30:56 Bike - General 1) 1km - 3:09(3:09/km) 116/135bpm [366b/km] 28cal 2) 1km - 3:34(3:34/km) 132/137bpm [471b/km] 41cal 3) 1km - 3:37(3:37/km) 123/131bpm [445b/km] 35cal 4) 1km - 2:45(2:45/km) 137/143bpm [377b/km] 32cal 5) 1km - 2:41(2:41/km) 136/141bpm [364b/km] 31cal 6) 1km - 2:40(2:40/km) 138/143bpm [369b/km] 31cal 7) 1km - 4:32(4:32/km) 112/141bpm [508b/km] 29cal 8) 1km - 7:57(7:58/km) 117/144bpm [932b/km] 56cal Add a comment	3.7mi, 20:03 Bike - General 1) 1km - 3:37(3:37/km) 18cal 2) 1km - 3:15(3:15/km) 24cal 3) 1km - 3:04(3:04/km) 23cal 4) 1km - 3:28(3:28/km) 19cal 5) 1km - 2:52(2:52/km) 94/113bpm [269b/km] 20cal 6) 0.96km - 3:46(3:56/km) 118/130bpm [464b/km] 35cal Add a comment 6.7mi, 1:16:46 Run - General 1) 1km - 5:17(5:17/km) 135/144bpm [714b/km] 62cal 2) 1km - 10:57(10:57/km) 117/150bpm [1281b/km] 86cal 3) 1km - 9:39(9:39/km) 111/142bpm [1070b/km] 69cal 4) 0.53km - 13:45(25:51/km) 92/131bpm [2379b/km] 55cal 5) 0.97km - 4:45(4:55/km) 140/161bpm [688b/km] 54cal 6) 0.97km - 4:46(4:56/km) 144/162bpm [710b/km] 56cal 7) 0.96km - 4:46(4:59/km) 138/162bpm [689b/km] 58cal 8) 0.95km - 4:49(5:04/km) 139/162bpm [703b/km] 54cal 9) 0.97km - 5:09(5:20/km) 138/154bpm [736b/km] 57cal 10) 0.95km - 4:52(5:06/km) 139/158bpm [709b/km] 58cal 11) 0.29km - 1:49(6:21/km) 124/137bpm [787b/km] 16cal 12) 1km - 5:17(5:17/km) 124/140bpm [655b/km] 51cal 13) 0.16km - 55(5:42/km) 142/145bpm [808b/km] 11cal Add a comment 2.6mi, 20:37 Bike - General 1) 1km - 4:21(4:21/km) 86/102bpm [374b/km] 20cal 2) 1km - 3:02(3:02/km) 107/120bpm [325b/km] 23cal 3) 1km - 3:29(3:29/km) 123/143bpm [428b/km] 34cal 4) 1km - 4:21(4:21/km) 107/118bpm [466b/km] 30cal 5) 0.1km - 5:23(53:05/km) 101/114bpm [5361b/km] 29cal Add a comment 5mi, 29:04 Bike - General 1) 1km - 2:56(2:56/km) 116/138bpm [339b/km] 27cal 2) 1km - 3:11(3:11/km) 135/141bpm [430b/km] 37cal 3) 1km - 2:52(2:52/km) 133/139bpm [380b/km] 33cal 4) 1km - 2:37(2:37/km) 140/144bpm [367b/km] 32cal 5) 1km - 2:34(2:34/km) 137/143bpm [352b/km] 30cal 6) 1km - 2:25(2:25/km) 141/150bpm [341b/km] 29cal 7) 1km - 2:51(2:51/km) 135/145bpm [384b/km] 32cal 8) 0.96km - 9:39(10:01/km) 110/147bpm [1102b/km] 50cal 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
3.9mi, 32:24 Run - General 1) 1km - 5:29(5:29/km) 128/140bpm [702b/km] 62cal 2) 1km - 5:18(5:18/km) 137/145bpm [726b/km] 64cal 3) 1km - 5:12(5:12/km) 140/152bpm [729b/km] 64cal 4) 1km - 5:12(5:12/km) 141/153bpm [734b/km] 64cal 5) 1km - 5:10(5:10/km) 141/149bpm [728b/km] 63cal 6) 1km - 4:59(4:59/km) 145/149bpm [723b/km] 61cal 7) 0.2km - 1:03(5:16/km) 149/150bpm [784b/km] 13cal Add a comment	6mi, 58:33 Run - General 1) 1km - 6:12(6:12/km) 119/132bpm [737b/km] 66cal 2) 1km - 5:54(5:54/km) 131/137bpm [774b/km] 69cal 3) 1km - 5:38(5:38/km) 134/140bpm [754b/km] 68cal 4) 1km - 6:09(6:09/km) 130/139bpm [800b/km] 68cal 5) 1km - 6:07(6:07/km) 130/147bpm [794b/km] 70cal 6) 1km - 6:01(6:01/km) 135/148bpm [813b/km] 67cal 7) 1km - 5:40(5:40/km) 139/145bpm [787b/km] 67cal 8) 1km - 5:33(5:33/km) 141/145bpm [783b/km] 67cal 9) 1km - 5:12(5:12/km) 146/153bpm [758b/km] 67cal 10) 0.61km - 6:07(10:05/km) 120/155bpm [1210b/km] 45cal Add a comment 5.2mi, 29:38 Bike - General 1) 1km - 3:38(3:38/km) 93/107bpm [339b/km] 22cal 2) 1km - 2:55(2:55/km) 104/114bpm [304b/km] 22cal 3) 1km - 3:20(3:20/km) 119/135bpm [397b/km] 34cal 4) 1km - 3:09(3:09/km) 120/128bpm [377b/km] 32cal 5) 1km - 2:34(2:34/km) 134/142bpm [345b/km] 31cal 6) 1km - 4:08(4:08/km) 119/142bpm [492b/km] 38cal 7) 1km - 2:57(2:57/km) 129/136bpm [381b/km] 33cal 8) 1km - 2:42(2:42/km) 138/146bpm [374b/km] 34cal 9) 0.32km - 4:13(13:06/km) 118/136bpm [1545b/km] 33cal Add a comment 4.9mi, 26:06 Bike - General 1) 1km - 3:01(3:01/km) 115/131bpm [347b/km] 27cal 2) 1km - 4:20(4:20/km) 119/133bpm [516b/km] 40cal 3) 1km - 2:55(2:55/km) 118/134bpm [344b/km] 26cal 4) 1km - 2:27(2:27/km) 141/146bpm [345b/km] 30cal 5) 1km - 2:39(2:39/km) 136/140bpm [361b/km] 31cal 6) 1km - 2:28(2:28/km) 135/140bpm [333b/km] 28cal 7) 1km - 3:18(3:18/km) 129/139bpm [425b/km] 33cal 8) 0.95km - 4:57(5:13/km) 124/141bpm [647b/km] 43cal Add a comment	5.1mi, 26:57 Bike - General 1) 1km - 3:46(3:46/km) 101/114bpm [381b/km] 27cal 2) 1km - 3:42(3:42/km) 112/127bpm [414b/km] 33cal 3) 1km - 3:11(3:11/km) 129/142bpm [410b/km] 36cal 4) 1km - 3:01(3:01/km) 123/130bpm [372b/km] 32cal 5) 1km - 2:32(2:32/km) 125/132bpm [317b/km] 27cal 6) 1km - 3:36(3:36/km) 120/136bpm [432b/km] 33cal 7) 1km - 3:07(3:07/km) 116/122bpm [361b/km] 25cal 8) 1km - 2:41(2:41/km) 128/135bpm [343b/km] 29cal 9) 0.24km - 1:21(5:42/km) 116/130bpm [661b/km] 11cal Add a comment 4.8mi, 26:25 Bike - General 1) 1km - 2:49(2:49/km) 123/137bpm [346b/km] 30cal 2) 1km - 3:38(3:38/km) 126/136bpm [457b/km] 41cal 3) 1km - 2:40(2:40/km) 124/134bpm [331b/km] 28cal 4) 1km - 2:29(2:29/km) 138/142bpm [342b/km] 31cal 5) 1km - 2:23(2:23/km) 137/140bpm [327b/km] 30cal 6) 1km - 4:39(4:39/km) 116/137bpm [539b/km] 38cal 7) 1km - 3:08(3:08/km) 122/134bpm [383b/km] 30cal 8) 0.73km - 4:39(6:23/km) 118/140bpm [752b/km] 37cal Add a comment	2mi, 18:55 Run - General 1) 1km - 6:00(6:00/km) 125/135bpm [749b/km] 68cal 2) 1km - 6:17(6:17/km) 124/134bpm [780b/km] 70cal 3) 1km - 5:32(5:32/km) 125/137bpm [691b/km] 66cal 4) 0.23km - 1:07(4:51/km) 138/141bpm [670b/km] 15cal Add a comment 3.2mi, 19:55 Run - General 1) 1km - 3:51(3:51/km) 142/155bpm [548b/km] 50cal 2) 1km - 3:59(3:59/km) 156/159bpm [621b/km] 58cal 3) 1km - 4:00(4:00/km) 158/162bpm [632b/km] 59cal 4) 1km - 4:00(4:00/km) 157/159bpm [627b/km] 59cal 5) 1km - 3:51(3:51/km) 156/158bpm [601b/km] 56cal 6) 0.08km - 14(3:00/km) 157/159bpm [471b/km] 3cal Add a comment 2.4mi, 22:55 Run - General 1) 1km - 5:58(5:58/km) 119/126bpm [711b/km] 67cal 2) 1km - 5:29(5:29/km) 128/137bpm [702b/km] 68cal 3) 1km - 5:34(5:34/km) 133/139bpm [741b/km] 68cal 4) 0.89km - 5:54(6:36/km) 125/141bpm [824b/km] 62cal Add a comment	0mi, 30:00 Cross - Strength 1) 0km - 30:00(0/km) 163cal Add a comment	4.9mi, 44:04 Run - General 1) 1km - 5:35(5:35/km) 132/144bpm [738b/km] 66cal 2) 1km - 5:53(5:53/km) 140/145bpm [824b/km] 75cal 3) 1km - 5:09(5:09/km) 146/150bpm [752b/km] 69cal 4) 1km - 5:30(5:30/km) 146/152bpm [803b/km] 71cal 5) 1km - 5:42(5:42/km) 144/148bpm [822b/km] 72cal 6) 1km - 5:32(5:32/km) 141/149bpm [780b/km] 68cal 7) 1km - 6:03(6:03/km) 139/147bpm [840b/km] 71cal 8) 0.83km - 4:40(5:39/km) 143/149bpm [809b/km] 58cal Add a comment 4.9mi, 43:11 Run - General 1) 1km - 6:14(6:14/km) 127/147bpm [791b/km] 68cal 2) 1km - 5:21(5:21/km) 148/153bpm [791b/km] 66cal 3) 1km - 5:28(5:28/km) 148/155bpm [808b/km] 71cal 4) 1km - 5:19(5:19/km) 149/152bpm [793b/km] 70cal 5) 1km - 5:05(5:05/km) 152/155bpm [772b/km] 70cal 6) 1km - 5:19(5:19/km) 151/155bpm [803b/km] 71cal 7) 1km - 5:24(5:24/km) 150/155bpm [810b/km] 71cal 8) 0.9km - 5:02(5:35/km) 148/155bpm [826b/km] 65cal Add a comment	3.7mi, 20:45 Bike - General 1) 1km - 4:19(4:19/km) 112/125bpm [484b/km] 39cal 2) 1km - 3:15(3:15/km) 119/122bpm [386b/km] 33cal 3) 1km - 2:53(2:53/km) 122/127bpm [351b/km] 30cal 4) 1km - 3:32(3:32/km) 123/131bpm [434b/km] 37cal 5) 1km - 2:52(2:52/km) 114/121bpm [328b/km] 23cal 6) 0.99km - 3:54(3:56/km) 120/128bpm [471b/km] 37cal Add a comment 5.5mi, 57:10 Run - General 1) 1km - 5:38(5:38/km) 134/145bpm [756b/km] 66cal 2) 1km - 11:56(11:56/km) 107/143bpm [1278b/km] 90cal 3) 0.09km - 5:22(1:01:09/km) 107/143bpm [6544b/km] 3cal 4) 1km - 3:53(3:53/km) 107/143bpm [416b/km] 68cal 5) 1km - 4:39(4:39/km) 107/143bpm [497b/km] 67cal 6) 1km - 4:55(4:55/km) 107/143bpm [526b/km] 67cal 7) 1km - 5:29(5:29/km) 140/163bpm [768b/km] 65cal 8) 1km - 4:58(4:58/km) 159/177bpm [789b/km] 71cal 9) 1km - 6:13(6:13/km) 169/190bpm [1052b/km] 96cal 10) 0.79km - 4:07(5:13/km) 186/199bpm [971b/km] 70cal Add a comment 2.5mi, 20:09 Bike - General 1) 1km - 4:36(4:36/km) 91/107bpm [418b/km] 26cal 2) 1km - 3:40(3:40/km) 117/131bpm [429b/km] 36cal 3) 1km - 3:58(3:58/km) 127/140bpm [505b/km] 44cal 4) 1km - 4:09(4:09/km) 116/131bpm [481b/km] 36cal 5) 0.09km - 3:46(40:21/km) 103/111bpm [4157b/km] 22cal Add a comment 5mi, 25:57 Bike - General 1) 1km - 3:03(3:03/km) 108/132bpm [329b/km] 26cal 2) 1km - 3:38(3:38/km) 130/140bpm [473b/km] 43cal 3) 1km - 3:05(3:05/km) 120/129bpm [370b/km] 31cal 4) 1km - 2:29(2:29/km) 137/140bpm [340b/km] 31cal 5) 1km - 2:29(2:29/km) 137/140bpm [340b/km] 31cal 6) 1km - 2:30(2:30/km) 133/139bpm [331b/km] 30cal 7) 1km - 3:48(3:48/km) 121/129bpm [460b/km] 34cal 8) 1km - 4:29(4:29/km) 121/137bpm [543b/km] 39cal 9) 0.02km - 26(20:21/km) 108/110bpm [2197b/km] 2cal 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
-	5mi, 40:03 Run - General 1) 1km - 4:58(4:58/km) 130/144bpm [646b/km] 61cal 2) 1km - 4:48(4:48/km) 146/156bpm [700b/km] 65cal 3) 1km - 4:52(4:52/km) 143/148bpm [695b/km] 65cal 4) 1km - 4:46(4:46/km) 145/147bpm [692b/km] 64cal 5) 1km - 5:16(5:16/km) 140/148bpm [738b/km] 66cal 6) 1km - 5:16(5:16/km) 147/149bpm [773b/km] 70cal 7) 1km - 4:51(4:51/km) 145/152bpm [703b/km] 64cal 8) 1km - 5:10(5:10/km) 148/154bpm [765b/km] 69cal 9) 0.02km - 7(5:25/km) 149/149bpm [807b/km] 2cal Add a comment 5.1mi, 25:58 Bike - General 1) 1km - 3:34(3:34/km) 105/121bpm [374b/km] 29cal 2) 1km - 3:43(3:43/km) 122/134bpm [454b/km] 40cal 3) 1km - 3:10(3:10/km) 128/139bpm [404b/km] 36cal 4) 1km - 2:52(2:52/km) 126/142bpm [360b/km] 31cal 5) 1km - 2:25(2:25/km) 136/147bpm [330b/km] 30cal 6) 1km - 2:47(2:47/km) 131/141bpm [365b/km] 31cal 7) 1km - 2:55(2:55/km) 113/126bpm [330b/km] 21cal 8) 1km - 2:25(2:25/km) 120/133bpm [289b/km] 21cal 9) 0.24km - 2:08(8:48/km) 114/124bpm [1002b/km] 15cal Add a comment 5mi, 24:33 Bike - General 1) 1km - 2:55(2:55/km) 119/134bpm [347b/km] 30cal 2) 1km - 3:37(3:37/km) 131/141bpm [475b/km] 43cal 3) 1km - 3:08(3:08/km) 124/139bpm [388b/km] 33cal 4) 1km - 2:27(2:27/km) 143/153bpm [350b/km] 32cal 5) 1km - 2:31(2:31/km) 141/145bpm [354b/km] 32cal 6) 1km - 2:26(2:26/km) 141/150bpm [343b/km] 31cal 7) 1km - 2:47(2:47/km) 132/141bpm [367b/km] 31cal 8) 1km - 4:09(4:09/km) 129/143bpm [536b/km] 43cal 9) 0.02km - 33(24:37/km) 115/118bpm [2831b/km] 3cal Add a comment	-	2mi, 17:55 Run - General 1) 1km - 6:05(6:05/km) 141/163bpm [859b/km] 73cal 2) 1km - 5:23(5:23/km) 150/166bpm [808b/km] 65cal 3) 1km - 5:08(5:08/km) 162/172bpm [832b/km] 69cal 4) 0.25km - 1:19(5:13/km) 167/170bpm [871b/km] 18cal Add a comment 3.2mi, 21:34 Run - General 1) 1km - 4:26(4:26/km) 152/167bpm [674b/km] 63cal 2) 1km - 4:12(4:12/km) 167/174bpm [701b/km] 64cal 3) 1km - 4:14(4:14/km) 170/179bpm [719b/km] 64cal 4) 1km - 4:11(4:11/km) 168/176bpm [702b/km] 63cal 5) 1km - 4:05(4:05/km) 166/177bpm [677b/km] 63cal 6) 0.13km - 27(3:28/km) 171/174bpm [592b/km] 8cal Add a comment 2.3mi, 21:13 Run - General 1) 1km - 7:07(7:07/km) 117/150bpm [833b/km] 70cal 2) 1km - 5:09(5:09/km) 147/155bpm [756b/km] 68cal 3) 1km - 5:42(5:42/km) 153/161bpm [873b/km] 72cal 4) 0.64km - 3:15(5:05/km) 154/161bpm [784b/km] 40cal Add a comment	-	5.1mi, 29:26 Bike - General 1) 1km - 4:54(4:54/km) 76/88bpm [372b/km] 17cal 2) 1km - 3:29(3:29/km) 96/113bpm [335b/km] 22cal 3) 1km - 3:43(3:43/km) 122/137bpm [453b/km] 39cal 4) 1km - 3:21(3:21/km) 112/125bpm [376b/km] 28cal 5) 1km - 2:47(2:47/km) 123/128bpm [343b/km] 29cal 6) 1km - 3:33(3:33/km) 118/125bpm [418b/km] 33cal 7) 1km - 3:12(3:12/km) 111/121bpm [355b/km] 23cal 8) 1km - 2:59(2:59/km) 117/123bpm [348b/km] 26cal 9) 0.21km - 1:29(7:02/km) 108/122bpm [760b/km] 9cal Add a comment 4.5mi, 28:01 Bike - General 1) 1km - 2:59(2:59/km) 128/135bpm [381b/km] 35cal 2) 1km - 3:48(3:48/km) 120/129bpm [457b/km] 39cal 3) 1km - 2:40(2:40/km) 134/146bpm [358b/km] 32cal 4) 1km - 3:24(3:24/km) 135/141bpm [458b/km] 41cal 5) 1km - 2:28(2:28/km) 128/137bpm [317b/km] 27cal 6) 1km - 3:01(3:01/km) 126/134bpm [381b/km] 31cal 7) 1km - 4:14(4:14/km) 123/139bpm [521b/km] 39cal 8) 0.26km - 5:26(20:42/km) 108/133bpm [2235b/km] 30cal Add a comment	-

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