Steady Fast

Last on at 9am, 25th Aug 2024

M45

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Penistone Footpath Runners AC | Fell Runners Association

Races
129
Miles
19736
Miles
3
Miles
1254
Miles
190
WAVA
70.55%
5k
19:52
5M
30:34
10k
38:28
10M
1:13:15
Half
1:25:56
20M
2:52:37
Mara
2:53:51

About Me
Took up running when I fancied a challenge and chose the Sheffield Half Marathon in May '07. Found I actually enjoyed it and carried on. I've not set myself any long term targets due to my basic, but very genuine, lack of talent. I seem to prefer the longer muddier things in life. Show More...

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Recent Training
20th Nov	General	4.9mi	41:08
19th Nov	General	4.1mi	37:01
18th Nov	General	3.4mi	33:10
17th Nov	General	3.6mi	37:22
17th Nov	General	2.4mi	50:37

12 Month Benchmarks	Run
Mile	6:03
5k	20:32
5mi	34:20
10k	43:09
10mi	1:16:09
Half	1:47:24

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	PB	WB
3mi	1									18:02 69.45				18:02 6:01/mi	69.45
5km	6									31:11 41.65	20:16 64.43	19:52 66.16		19:52 6:24/mi	66.16
3.5mi	2									22:04 66.61		22:30 66.04		22:04 6:18/mi	66.61
4.2mi	8				35:52 49.65	32:35 54.65		31:48 56.12						31:48 7:29/mi	56.12
4.5mi	20								29:55 63.45	29:15 65.10	29:00 66.26	29:40 64.77		29:00 6:27/mi	66.26
5mi	4									36:55 57.46	30:34 69.66			30:34 6:07/mi	69.66
5.9mi	1							1:07:46 36.98						1:07:46 11:29/mi	36.98
6mi	2						47:44 53.36							47:44 7:57/mi	53.36
10km	21	56:53 46.41	53:48 49.07	45:21 58.21	43:40 60.46	44:04 59.91	41:34 63.54	51:31 51.32	38:28 68.86	39:05 67.94		40:03 66.79		38:28 6:11/mi	68.86
6.2mi	1									55:00 48.50				55:00 8:49/mi	48.50
8mi	2									1:33:54 36.97				1:33:54 11:44/mi	36.97
10mi	2						1:13:15 59.73							1:13:15 7:20/mi	59.73
13.1mi	8			1:45:37 54.89	1:46:40 54.35	1:40:52 57.48		1:32:37 62.61	1:29:57 64.53	1:25:57 67.65		1:25:56 68.07		1:25:56 6:34/mi	68.07
14.3mi	1										2:07:19 50.27			2:07:19 8:54/mi	50.27
15mi	3			2:08:26 52.14			1:51:20 60.15			1:46:18 63.18				1:46:18 7:05/mi	63.18
15.1mi	1									1:58:08 57.26				1:58:08 7:49/mi	57.26
25.5km	1										3:33:32 33.43			3:33:32 13:29/mi	33.43
16mi	4								1:58:22 60.69	2:32:21 47.23				1:58:22 7:24/mi	60.69
17mi	2								3:28:00 36.86	3:49:13 33.51				3:28:00 12:14/mi	36.86
20mi	4									4:27:47 34.14	4:42:50 32.41	2:52:37 53.29		2:52:37 8:38/mi	53.29
21mi	2									3:40:45 43.64	3:45:46 42.79			3:40:45 10:31/mi	43.64
26mi	1										4:08:59 48.70			4:08:59 9:35/mi	48.70
26.2mi	10				4:05:20 49.55		3:37:59 55.76	3:25:53 59.05		3:06:01 65.54	3:08:12 64.95	2:53:51 70.55	3:41:55 55.50	2:53:51 6:38/mi	70.55
33mi	2										6:13:00 43.56		7:05:37 38.47	6:13:00 11:18/mi	43.56
40mi	1										6:44:03 51.12			6:44:03 10:06/mi	51.12
42mi	1											12:30:27 29.30		12:30:27 17:52/mi	29.30
44mi	1											12:15:54 31.60		12:15:54 16:44/mi	31.60
50mi	1												8:22:51 54.00	8:22:51 10:03/mi	54.00
110km	1												16:06:14 42.55	16:06:14 14:08/mi	42.55

2016		Result	WAVA	Distance
15 Oct	Rowbotham Round Rotherham 50 PB	8:22:51	54.00	50mi
6 Aug	The Long Tour of Bradwell SB	7:05:37	38.47	33mi
2 Jul	Ultimate Trails 110km PB	16:06:14	42.55	110km
18 Jun	Trail Marathon Wales SB	3:41:55	55.50	26.2mi
30 Apr	Three Peaks Race	4:09:58	43.51	23.3mi
9 Apr	Calderdale Hike	6:37:42	47.54	37mi
12 Mar	Haworth Hobble (Wuthering Hike)	5:02:07	52.09	32mi
4 Mar	High Peak Marathon - Race Cancelled			42mi
6 Feb	Wadsworth Trog	3:25:42	42.49	19mi
2015		Result	WAVA	Distance
15 Dec	PFRAC Winter Handicap Race 5	30:28	63.44	4.5mi
13 Dec	SYCAA Cross Country #4	42:30	63.24	10km
14 Nov	Tour of Pendle Fell Race (Reduced Route)	2:18:55	45.20	14mi
3 Nov	PFRAC Winter Handicap Race 3	33:02	58.17	4.5mi
1 Nov	Cop Hill Fell Race	45:41	66.44	7mi
25 Oct	SYCAA Cross Country #2	40:52	63.15	6mi
17 Oct	British Fell Relays - Leg 3	1:25:49	40.73	8mi
11 Oct	Yorkshire Marathon	2:57:50	68.97	26.2mi
4 Oct	Ian Hodgson Mountain Relay - Leg 2	1:25:23	34.66	11km
26 Sep	Hillsborough parkrun PB	19:52	66.16	5km
22 Sep	PFRAC Winter Handicap Race 1	29:53	64.30	4.5mi
12 Sep	9 edges endurance PB	2:52:37	53.29	20mi
29 Aug	La Sportiva Grand Tour of Skiddaw PB	12:15:54	31.60	44mi
30 Jun	Damflask Relays SB	22:30	66.04	3.5mi
28 Jun	penistone 10 k SB	40:03	66.79	10km
14 Jun	Rock ‘n' Roll Liverpool Marathon	2:58:22	68.76	26.2mi
16 May	Sewerby parkrun	19:56	65.94	5km
10 May	Leeds Half Marathon PB	1:25:56	68.07	13.1mi
19 Apr	Greater Manchester Marathon PB	2:53:51	70.55	26.2mi
4 Apr	Barnsley parkrun	20:21	64.59	5km
27 Feb	High Peak Marathon PB	12:30:27	29.30	42mi
10 Feb	PFRAC Winter Handicap Race 8 SB	29:40	64.77	4.5mi
11 Jan	Marsden to Edale Trigger Race	4:56:25	31.03	20mi
6 Jan	PFRAC Winter Handicap Race 6	33:15	57.79	4.5mi
2014		Result	WAVA	Distance
28 Dec	Ward Green 6	38:10	64.15	5.7mi
16 Dec	PFRAC Winter Handicap Race 5	31:30	61.00	4.5mi
6 Dec	Oxspring Hunshelf Amble	58:48	51.62	7mi
2 Dec	PFRAC Winter Handicap Race 4 PB	29:00	66.26	4.5mi
16 Nov	SYCAA Cross Country Fixture 3	39:31	67.42	10km
11 Nov	PFRAC Winter Handicap Race 3	30:03	63.63	4.5mi
19 Oct	British Fell Relays Leg 3	1:27:06	38.92	7.8mi
5 Oct	Kielder Marathon	3:17:11	61.99	26.2mi
30 Sep	PFRAC Winter Handicap Race 1	31:26	60.83	4.5mi
20 Sep	High Peak 40 Mile Challenge PB	6:44:03	51.12	40mi
9 Aug	The Long Tour of Bradwell PB	6:13:00	43.56	33mi
20 Jul	Holme Moss Fell Race PB	3:33:32	33.43	25.5km
29 Jun	Wakefield Marathon SB	3:08:12	64.95	26.2mi
4 Jun	Calver Peak Fell Race	36:51	57.47	8km
25 May	Montane Trail 26 Howgills PB	4:08:59	48.70	26mi
17 May	Mount Famine	58:49	36.20	5mi
26 Apr	Three Peaks Race	4:04:50	44.08	23.3mi
9 Apr	South Yorkshire Road League 1 - Oxspring PB	30:34	69.66	5mi
23 Mar	Edale Skyline SB	3:45:46	42.79	21mi
2 Feb	Mickleden Straddle PB	2:07:19	50.27	14.3mi
28 Jan	PFRAC Winter Handicap Race 7	30:00	63.73	4.5mi
18 Jan	Barnsley Parkrun #156 SB	20:16	64.43	5km
12 Jan	Marsden to Edale Trigger Race SB	4:42:50	32.41	20mi
7 Jan	PFRAC Winter Handicap Race 6	30:53	61.91	4.5mi
2013		Result	WAVA	Distance
17 Dec	PFRAC Winter Handicap Race 5	30:16	63.17	4.5mi
1 Dec	Gravy Pud	43:32	48.91	5mi
26 Nov	PFRAC Winter Handicap Race 4	30:19	62.81	4.5mi
17 Nov	Leeds Abbey Dash	39:15	67.65	10km
2 Nov	Grin 'n' Bear It SB	2:32:21	47.23	16mi
20 Oct	British Fell Relays - Leg 2	1:51:28	35.26	9mi
13 Oct	Wirral Half Marathon SB	1:25:57	67.65	13.1mi
6 Oct	Cusworth 10k SB	39:05	67.94	10km
29 Sep	Edale Skyline PB	3:40:45	43.64	21mi
21 Sep	Barnsley parkrun	31:57	40.65	5km
14 Sep	Barnsley parkrun SB	31:11	41.65	5km
1 Sep	Exterminator	2:42:26	44.30	16mi
7 Aug	Cracken Edge Fell Race	52:22	57.55	7mi
26 Jul	Grenochase PB	18:02	69.45	3mi
20 Jul	Crowden Horseshoe PB	1:33:54	36.97	8mi
14 Jul	Holme Moss Fell Race SB	3:49:13	33.51	17mi
25 Jun	Damflask Relays PB	22:04	66.61	3.5mi
18 Jun	VHR Midsummer Mad Dash SB	36:55	57.46	5mi
15 Jun	Killamarsh Kestrels 3 Lakes Classic PB	1:46:18	63.18	15mi
7 Jun	Castleton Fell Race PB	55:00	48.50	6.24mi
19 May	Penistone Boundary Race PB	1:58:08	57.26	15.1mi
4 May	The Cake Race	1:17:25	56.73	10mi
21 Apr	London Marathon SB	3:06:01	65.54	26.2mi
24 Mar	Edale Skyline - Race Cancelled			21mi
26 Feb	PFRAC Winter Handicap Race 8 SB	29:15	65.10	4.5mi
29 Jan	PFRAC Winter Handicap Race 7	31:44	60.00	4.5mi
13 Jan	Marsden to Edale Trigger Race SB	4:27:47	34.14	20mi
2012		Result	WAVA	Distance
18 Dec	PFRAC Winter Handicap Race 5	31:22	60.70	4.5mi
27 Nov	PFRAC Winter Handicap Race 4 SB	29:55	63.45	4.5mi
18 Nov	Leeds Abbey Dash PB	38:28	68.86	10km
6 Nov	PFRAC Winter Handicap Race 3	30:45	61.73	4.5mi
16 Oct	PFRAC Winter Handicap Race 2	30:12	62.85	4.5mi
6 Oct	Grin 'n' Bear It	2:29:08	48.17	16mi
25 Sep	PFRAC Winter Handicap Race 1	30:31	62.20	4.5mi
19 Aug	Penistone 10K Road Race	42:00	63.07	10km
17 Aug	Cinnamon Lodge 10K Trail Race	46:39	56.65	6.2mi
15 Jul	Holme Moss Fell Race PB	3:28:00	36.86	17mi
27 May	Sheffield Half Marathon SB	1:29:57	64.53	13.1mi
20 May	Penistone Boundary Race PB	1:58:22	60.69	16mi
2011		Result	WAVA	Distance
20 Nov	Leeds Abbey Dash SB	51:31	51.32	10km
9 Oct	Liverpool Marathon SB	3:25:53	59.05	26.2mi
23 May	Trunce 4	32:57	54.16	4.25mi
8 May	Sheffield Half Marathon SB	1:32:37	62.61	13.1mi
28 Mar	Trunce 1 PB	31:48	56.12	4.25mi
13 Mar	Ian Roberts PB	1:07:46	36.98	5.9mi
2010		Result	WAVA	Distance
21 Nov	Leeds Abbey Dash SB	41:34	63.54	10km
31 Oct	Holmfirth 15 SB	1:51:20	60.15	15mi
10 Oct	Stadium Runners Woodland Challenge PB	47:44	53.36	6mi
11 Sep	Penistone Show 10k	43:14	61.09	10km
16 May	OffTRAC10 PB	1:13:15	59.73	10mi
25 Apr	London Marathon SB	3:37:59	55.76	26.2mi
31 Jan	Meltham 10K	45:46	57.71	10km
2009		Result	WAVA	Distance
12 Sep	Penistone Show 10K SB	44:04	59.91	10km
26 Apr	Sheffield Half Marathon SB	1:40:52	57.48	13.1mi
20 Apr	Trunce 2 SB	32:35	54.65	4.25mi
5 Apr	Rother Valley 10k	44:37	59.17	10km
30 Mar	The Trunce	33:19	53.45	4.25mi
2008		Result	WAVA	Distance
7 Dec	Percy Pud 10k SB	43:40	60.46	10km
14 Sep	Robin Hood Marathon SB	4:05:20	49.55	26.2mi
23 Jun	Trunce 5	36:27	48.85	4.25mi
2 Jun	Trunce 4 SB	35:52	49.65	4.25mi
12 May	Trunce 3	36:08	49.28	4.25mi
27 Apr	Sheffield Half Marathon SB	1:46:40	54.35	13.1mi
31 Mar	Trunce 1	38:29	46.27	4.25mi
2007		Result	WAVA	Distance
2 Dec	Percy Pud 10k	46:12	57.14	10km
25 Nov	Leeds Abbey Dash SB	45:21	58.21	10km
18 Nov	barnsley 10k	46:35	56.67	10km
28 Oct	Holmfirth 15 SB	2:08:26	52.14	15mi
16 Sep	Robin Hood Half Marathon SB	1:45:37	54.89	13.1mi
8 Sep	Penistone Show 10K	48:21	54.60	10km
20 May	Sheffield Half Marathon	1:50:47	52.33	13.1mi
15 Apr	Theos 10k	52:00	50.77	10km
2006		Result	WAVA	Distance
26 Nov	Leeds Abbey Dash SB	53:48	49.07	10km
2005		Result	WAVA	Distance
27 Nov	Leeds Abbey Dash SB	56:53	46.41	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	9	4	6	12	14	37	11	44	2	7	5	0	152
2024	134	123	131	105	132	127	155	127	130	128	77	0	1369
2023	0	0	0	0	0	0	0	0	0	0	0	2	2
2023	158	108	117	90	166	57	74	66	77	67	46	67	1092
2023	0	0	0	21	0	0	0	0	5	0	0	0	26
2022	101	81	94	100	71	71	75	73	65	107	151	96	1084
2021	0	0	0	0	0	0	1.5	1.3	0	0	0	0	2.8
2021	118	114	143	132	114	78	90	76	78	64	74	77	1159
2021	0	0	0	0	13	14	27	0	12	0	0	0	65
2020	0	0	0	0	0	0	0	0	0	0	46	91	137
2018	0	0	0	0	0	29	37	24	36	38	3	0	168
2016	0	0	4	0	12	15	0	0	5	0	0	0	35
2016	206	209	171	159	216	160	169	176	201	184	1	0	1852
2016	53	0	0	0	0	0	14	0	0	0	0	0	67
2015	236	221	200	188	222	167	97	222	210	138	142	150	2191
2015	0	0	0	5	0	0	3	0	0	0	0	0	8
2014	203	205	227	190	182	199	165	130	201	124	199	174	2199
2014	0	0	0	0	0	0	14	0	0	0	0	0	14
2013	137	199	227	166	170	192	167	143	213	138	187	172	2111
2013	30	0	7	0	0	0	0	17	0	0	0	0	53
2012	98	78	112	153	134	112	124	99	166	163	155	96	1491
2012	48	16	0	16	0	0	0	0	0	0	0	0	79
2011	98	121	134	142	84	144	200	113	183	95	65	50	1430
2011	65	16	32	29	29	0	15	0	0	16	66	32	300
2010	140	178	203	145	114	116	73	95	108	93	75	32	1373
2010	0	0	0	0	0	0	32	37	32	110	106	0	316
2009	96	86	108	66	50	57	31	58	103	121	161	91	1029
2009	0	0	16	62	58	75	33	46	0	15	0	0	305
2008	40	38	65	54	96	71	49	118	63	73	55	34	758
2008	0	0	0	0	0	14	0	0	0	0	0	0	14
2007	0	0	0	0	0	0	0	72	65	75	39	44	295
2007	0	0	0	0	0	0	0	7	0	0	0	0	7

Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3
-	1.2mi, 24:38 Walk - General 1) 1mi - 19:57(19:57/mi) 95/124bpm [1904b/mi] 107/112rpm 2) 0.22mi - 4:38(21:16/mi) 83/113bpm [1772b/mi] 108/126rpm Add a comment 0.3mi, 4:54 Run - General 1) 0.27mi - 4:50(18:05/mi) 106/108rpm Add a comment 5.7mi, 49:12 Run - General 1) 1mi - 8:53(8:53/mi) 162/192bpm [1438b/mi] 161cal 86/89rpm 6.76/10.8mph 2) 1mi - 9:09(9:09/mi) 149/175bpm [1362b/mi] 120cal 86/89rpm 6.56/7.45mph 3) 1mi - 8:21(8:21/mi) 140/160bpm [1169b/mi] 94cal 86/88rpm 7.19/7.81mph 4) 1mi - 8:14(8:14/mi) 142/164bpm [1170b/mi] 94cal 87/91rpm 7.28/7.49mph 5) 1mi - 9:17(9:17/mi) 154/175bpm [1430b/mi] 131cal 86/88rpm 6.46/7.72mph 6) 0.66mi - 5:19(8:03/mi) 154/177bpm [1240b/mi] 72cal 87/91rpm 7.45/9.06mph Add a comment	-	-	-	2.7mi, 58:20 Walk - General 1) 1mi - 20:17(20:17/mi) 77/95bpm [1559b/mi] 107/140rpm 2) 1mi - 22:07(22:07/mi) 81/115bpm [1799b/mi] 107/156rpm 3) 0.72mi - 15:54(21:58/mi) 103/139bpm [2262b/mi] 107/148rpm Add a comment 3.1mi, 27:05 Run - General 1) 1mi - 9:00(9:00/mi) 166/191bpm [1493b/mi] 161cal 88/92rpm 6.67/7.76mph 2) 1mi - 8:42(8:42/mi) 178/188bpm [1550b/mi] 176cal 88/91rpm 6.89/7.38mph 3) 1mi - 8:29(8:29/mi) 177/192bpm [1500b/mi] 165cal 88/90rpm 7.08/7.58mph 4) 0.11mi - 54(8:31/mi) 178/180bpm [1516b/mi] 22cal 87/89rpm 7.05/7.45mph Add a comment	9.2mi, 1:25:25 Run - General 1) 1mi - 10:14(10:14/mi) 124/144bpm [1268b/mi] 113cal 86/89rpm 5.87/6.91mph 2) 1mi - 9:49(9:49/mi) 156/187bpm [1531b/mi] 158cal 86/88rpm 6.11/6.76mph 3) 1mi - 9:35(9:35/mi) 171/184bpm [1640b/mi] 178cal 87/88rpm 6.26/6.87mph 4) 1mi - 9:19(9:19/mi) 164/180bpm [1529b/mi] 153cal 87/89rpm 6.44/6.73mph 5) 1mi - 9:11(9:11/mi) 168/182bpm [1542b/mi] 156cal 87/89rpm 6.54/6.73mph 6) 1mi - 8:50(8:50/mi) 179/186bpm [1580b/mi] 178cal 87/90rpm 6.8/7.36mph 7) 1mi - 8:40(8:40/mi) 179/190bpm [1550b/mi] 172cal 87/90rpm 6.93/7.2mph 8) 1mi - 8:52(8:52/mi) 176/186bpm [1562b/mi] 178cal 86/89rpm 6.76/8.5mph 9) 1mi - 9:21(9:21/mi) 174/187bpm [1627b/mi] 170cal 87/90rpm 6.42/8.01mph 10) 0.17mi - 1:35(9:06/mi) 180/187bpm [1638b/mi] 33cal 86/88rpm 6.59/7.23mph Add a comment
Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
-	-	4.5mi, 44:46 Run - General 1) 1mi - 10:14(10:14/mi) 149/184bpm [1525b/mi] 150cal 86/95rpm 5.86/7.38mph 2) 1mi - 9:26(9:26/mi) 138/178bpm [1303b/mi] 106cal 85/88rpm 6.36/7mph 3) 1mi - 11:39(11:39/mi) 150/168bpm [1746b/mi] 166cal 83/97rpm 5.15/6.58mph 4) 1mi - 9:09(9:09/mi) 136/144bpm [1245b/mi] 92cal 87/88rpm 6.55/7.02mph 5) 0.47mi - 4:17(9:06/mi) 136/145bpm [1238b/mi] 44cal 87/88rpm 6.59/7.18mph Add a comment 3.5mi, 31:57 Run - General 1) 1mi - 9:52(9:52/mi) 140/168bpm [1382b/mi] 138cal 84/87rpm 6.08/7.07mph 2) 1mi - 8:58(8:58/mi) 150/177bpm [1344b/mi] 130cal 86/88rpm 6.7/7.27mph 3) 1mi - 8:32(8:32/mi) 170/181bpm [1452b/mi] 158cal 86/88rpm 7.03/7.23mph 4) 0.51mi - 4:35(8:58/mi) 159/173bpm [1426b/mi] 71cal 85/88rpm 6.69/7.16mph Add a comment	5.7mi, 45:30 Run - General 1) 1mi - 9:02(9:02/mi) 169/188bpm [1527b/mi] 170cal 86/89rpm 6.64/7.36mph 2) 1mi - 7:53(7:53/mi) 172/187bpm [1355b/mi] 146cal 87/88rpm 7.62/8.34mph 3) 1mi - 7:36(7:36/mi) 179/190bpm [1360b/mi] 155cal 88/89rpm 7.89/8.63mph 4) 1mi - 7:55(7:55/mi) 172/186bpm [1361b/mi] 143cal 87/90rpm 7.58/8.52mph 5) 1mi - 7:33(7:33/mi) 174/183bpm [1313b/mi] 139cal 88/90rpm 7.95/8.97mph 6) 0.72mi - 5:31(7:39/mi) 169/182bpm [1294b/mi] 95cal 87/99rpm 7.84/8.39mph Add a comment	5.2mi, 50:44 Run - General 1) 1mi - 10:55(10:55/mi) 136/150bpm [1485b/mi] 140cal 85/88rpm 5.49/6.06mph 2) 1mi - 8:57(8:57/mi) 133/158bpm [1191b/mi] 107cal 86/87rpm 6.7/7.14mph 3) 1mi - 10:59(10:59/mi) 147/161bpm [1615b/mi] 151cal 84/87rpm 5.46/6.53mph 4) 1mi - 9:29(9:29/mi) 151/174bpm [1432b/mi] 131cal 85/87rpm 6.33/7.16mph 5) 1mi - 8:29(8:29/mi) 137/170bpm [1162b/mi] 90cal 86/90rpm 7.08/7.61mph 6) 0.19mi - 1:55(10:16/mi) 133/152bpm [1365b/mi] 19cal 84/87rpm 5.85/6.8mph Add a comment	4mi, 34:24 Run - General 1) 1mi - 8:16(8:16/mi) 134/152bpm [1107b/mi] 104cal 88/91rpm 7.27/8.14mph 2) 1mi - 8:11(8:11/mi) 150/163bpm [1227b/mi] 123cal 88/99rpm 7.34/8.59mph 3) 1mi - 8:10(8:10/mi) 160/177bpm [1305b/mi] 135cal 88/89rpm 7.36/7.9mph 4) 0.97mi - 9:48(10:05/mi) 165/189bpm [1663b/mi] 172cal 85/91rpm 5.95/8.79mph Add a comment	6.2mi, 56:30 Run - General 1) 1mi - 9:24(9:24/mi) 127/135bpm [1194b/mi] 108cal 88/94rpm 6.38/7.47mph 2) 1mi - 9:08(9:08/mi) 133/138bpm [1214b/mi] 111cal 88/89rpm 6.57/6.82mph 3) 1mi - 8:50(8:50/mi) 139/145bpm [1228b/mi] 110cal 88/89rpm 6.79/7.09mph 4) 1mi - 8:53(8:53/mi) 134/144bpm [1191b/mi] 97cal 88/89rpm 6.75/7.05mph 5) 1mi - 8:43(8:43/mi) 132/138bpm [1150b/mi] 87cal 88/90rpm 6.89/7.36mph 6) 1mi - 9:09(9:09/mi) 140/151bpm [1281b/mi] 109cal 87/89rpm 6.56/7.09mph 7) 0.24mi - 2:23(9:48/mi) 139/146bpm [1361b/mi] 29cal 86/88rpm 6.13/6.96mph Add a comment
Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
-	5.1mi, 40:31 Run - General 1) 1mi - 7:53(7:53/mi) 161/180bpm [1268b/mi] 134cal 85/89rpm 7.62/10.51mph 2) 1mi - 7:33(7:33/mi) 156/177bpm [1178b/mi] 116cal 87/90rpm 7.95/8.88mph 3) 1mi - 8:13(8:13/mi) 164/185bpm [1348b/mi] 145cal 88/93rpm 7.3/8.23mph 4) 1mi - 7:43(7:43/mi) 178/192bpm [1372b/mi] 153cal 88/89rpm 7.78/8.19mph 5) 1mi - 8:06(8:06/mi) 180/192bpm [1457b/mi] 162cal 87/89rpm 7.41/7.87mph 6) 0.11mi - 1:04(9:37/mi) 177/186bpm [1703b/mi] 24cal 86/88rpm 6.23/7.27mph Add a comment	4.5mi, 44:53 Run - General 1) 1mi - 10:03(10:03/mi) 143/179bpm [1438b/mi] 149cal 86/89rpm 5.97/6.73mph 2) 1mi - 9:05(9:05/mi) 165/189bpm [1498b/mi] 167cal 86/96rpm 6.61/7.31mph 3) 1mi - 11:05(11:05/mi) 147/194bpm [1628b/mi] 143cal 84/95rpm 5.42/7mph 4) 1mi - 9:49(9:49/mi) 142/167bpm [1394b/mi] 111cal 85/87rpm 6.11/6.64mph 5) 0.51mi - 4:52(9:34/mi) 133/158bpm [1272b/mi] 45cal 86/89rpm 6.27/6.8mph Add a comment	5.7mi, 47:46 Run - General 1) 1mi - 9:55(9:55/mi) 137/156bpm [1358b/mi] 132cal 85/88rpm 6.05/7.63mph 2) 1mi - 8:02(8:02/mi) 155/180bpm [1245b/mi] 123cal 87/91rpm 7.47/8.46mph 3) 1mi - 8:18(8:18/mi) 153/170bpm [1270b/mi] 122cal 87/88rpm 7.23/7.85mph 4) 1mi - 8:04(8:04/mi) 157/181bpm [1268b/mi] 122cal 86/91rpm 7.43/8.84mph 5) 1mi - 7:52(7:52/mi) 148/157bpm [1165b/mi] 104cal 87/89rpm 7.63/8.5mph 6) 0.66mi - 5:35(8:29/mi) 147/157bpm [1247b/mi] 70cal 86/92rpm 7.07/7.99mph Add a comment	4.1mi, 38:50 Run - General 1) 1mi - 10:30(10:30/mi) 160/188bpm [1680b/mi] 174cal 85/88rpm 5.72/6.53mph 2) 1mi - 8:55(8:55/mi) 137/171bpm [1222b/mi] 96cal 86/87rpm 6.73/7.25mph 3) 1mi - 9:38(9:38/mi) 171/186bpm [1648b/mi] 176cal 86/91rpm 6.23/6.89mph 4) 1mi - 8:53(8:53/mi) 174/187bpm [1546b/mi] 165cal 85/88rpm 6.75/7.34mph 5) 0.09mi - 53(10:06/mi) 178/183bpm [1797b/mi] 20cal 85/86rpm 5.94/6.87mph Add a comment	-	3.6mi, 37:22 Run - General 1) 1mi - 11:19(11:19/mi) 152/184bpm [1719b/mi] 174cal 84/89rpm 5.31/6.31mph 2) 1mi - 10:33(10:33/mi) 164/181bpm [1731b/mi] 176cal 86/90rpm 5.68/7.49mph 3) 1mi - 10:20(10:20/mi) 172/199bpm [1777b/mi] 195cal 85/89rpm 5.81/6.89mph 4) 0.59mi - 5:11(8:50/mi) 181/192bpm [1599b/mi] 109cal 87/89rpm 6.79/7.11mph Add a comment 2.4mi, 50:37 Walk - General 1) 1mi - 20:31(20:31/mi) 97/136bpm [1983b/mi] 106/120rpm 2) 1mi - 22:16(22:16/mi) 127/167bpm [2833b/mi] 108/148rpm 3) 0.36mi - 7:47(21:35/mi) 162/172bpm [3488b/mi] 111/194rpm Add a comment
Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24
3.4mi, 33:10 Run - General 1) 1mi - 9:37(9:37/mi) 165/186bpm [1587b/mi] 172cal 86/88rpm 6.24/7.05mph 2) 1mi - 9:27(9:27/mi) 171/183bpm [1616b/mi] 175cal 86/87rpm 6.35/6.91mph 3) 1mi - 9:53(9:53/mi) 150/180bpm [1483b/mi] 131cal 85/87rpm 6.07/6.4mph 4) 0.42mi - 4:12(10:00/mi) 171/184bpm [1711b/mi] 78cal 85/87rpm 5.99/6.44mph Add a comment	4.1mi, 37:01 Run - General 1) 1mi - 10:08(10:08/mi) 161/188bpm [1632b/mi] 168cal 85/93rpm 5.92/6.67mph 2) 1mi - 8:49(8:49/mi) 139/159bpm [1226b/mi] 99cal 87/89rpm 6.8/7.81mph 3) 1mi - 9:12(9:12/mi) 158/182bpm [1453b/mi] 140cal 86/89rpm 6.53/7.27mph 4) 1mi - 8:22(8:22/mi) 173/193bpm [1449b/mi] 158cal 87/105rpm 7.16/8.28mph 5) 0.05mi - 30(9:48/mi) 172/180bpm [1685b/mi] 9cal 84/85rpm 6.13/6.49mph Add a comment	4.9mi, 41:08 Run - General 1) 1mi - 9:39(9:39/mi) 154/179bpm [1487b/mi] 153cal 85/88rpm 6.21/7.92mph 2) 1mi - 7:57(7:57/mi) 155/177bpm [1232b/mi] 118cal 88/90rpm 7.55/7.9mph 3) 1mi - 8:20(8:20/mi) 156/180bpm [1300b/mi] 126cal 88/91rpm 7.2/8.39mph 4) 1mi - 7:54(7:54/mi) 168/186bpm [1327b/mi] 137cal 89/96rpm 7.6/8.61mph 5) 0.9mi - 7:19(8:07/mi) 166/187bpm [1348b/mi] 168cal 88/92rpm 7.39/7.83mph Add a comment	-	-	-	-

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