light78

M45 Glamorgan

Springbok (69)

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Calves

San Domenico RC

Races
206
Miles
3360
Miles
3342
Miles
951
WAVA
73.71%
Mile
5:35
5k
18:55
5M
32:17
10k
38:50
10M
1:06:25
Half
1:27:49
Mara
3:27:53

About Me
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What's the biggest challenge that awaits you? The Welsh 3000ers - thats a far off ambition. And getting old (that's closer)

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Recent Training
12th May	General	1.2mi	5:26
11th May	Hill Work	8.5mi	1:09:15
10th May	Easy	1.3mi	25:00
10th May	General	3.8mi	14:45
10th May	Commuting	4.3mi	17:31

12 Month Benchmarks	Run	Bike
Mile	5:56	3:05
5k	19:13	10:54
5mi	31:47	18:42
10k	39:18	25:58
10mi	1:05:38	0
Half	1:27:17	0

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2024 Targets	Set your targets
Bike 1678 Run 1243

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Buddies (2)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	5			5:59 64.69			5:50 67.76		5:35 71.83			5:41 72.15	5:56 69.63	5:35 5:35/mi	72.15
2mi	6			13:26 61.58	13:43 60.73	12:48 65.55	12:28 67.79		11:54 72.06			12:07 72.37		11:54 5:57/mi	72.37
3mi	7			20:40 61.33		19:25 66.22	19:01 68.11	18:37 70.08	18:34 70.79		19:28 68.54	18:50 71.38		18:34 6:11/mi	71.38
5km	111	24:53 52.48	22:05 59.13	21:54 60.02	22:19 59.32	19:44 67.58	19:43 68.13	19:09 70.66	19:25 70.21	19:45 69.54	19:57 69.89	18:55 73.71	20:11 69.61	18:55 6:05/mi	73.71
4mi	5			29:32 57.64		26:53 64.18			24:47 71.20	25:42 69.19	26:32 67.53			24:47 6:12/mi	71.20
5mi	5		37:36 56.63	37:13 57.48			34:24 63.86	32:17 68.57		33:34 66.46				32:17 6:27/mi	68.57
8.4km	1											40:52 57.95		40:52 7:50/mi	57.95
9600m	6									40:33 65.85	39:11 68.69			39:11 6:34/mi	68.69
6.2mi	1									44:26 62.49				44:26 7:10/mi	62.49
10km	27	51:57 51.11	45:53 58.07	45:54 58.28	48:34 55.34	42:28 63.65	41:42 65.23	39:40 69.07	38:50 71.10	42:12 65.95	40:47 68.78	39:27 71.68		38:50 6:15/mi	71.68
6.8mi	1			1:04:04 45.95										1:04:04 9:25/mi	45.95
8mi	2											52:55 69.79	55:28 67.13	52:55 6:37/mi	69.79
14.3km	1											1:02:31 65.92		1:02:31 7:02/mi	65.92
10mi	4						1:15:07 59.79	1:09:23 65.18				1:06:25 70.31	1:07:49 69.42	1:06:25 6:39/mi	70.31
17.1km	1										1:23:41 58.87			1:23:41 7:53/mi	58.87
10.8mi	1							1:16:48 63.82						1:16:48 7:07/mi	63.82
13.1mi	14	2:29:00 39.02	1:44:22 55.86	1:45:25 55.49	1:44:31 56.20	1:35:47 61.64	1:32:43 64.05	1:31:43 65.19			1:36:29 63.47	1:27:49 70.31		1:27:49 6:42/mi	70.31
30km	1							2:27:20 59.15						2:27:20 7:54/mi	59.15
26.2mi	1							3:27:53 60.31						3:27:53 7:56/mi	60.31

2024		Result	WAVA	Distance
5 May	Cardiff 5k Race for Victory	20:14	69.44	5km
26 Apr	Cardiff Summer Series 1 Mile SB	5:56	69.63	1mi
9 Mar	Trelai Park parkrun	21:44	64.65	5km
2 Mar	Tremorfa parkrun SB	20:11	69.61	5km
18 Feb	Cardiff 20-10 (10 Miler) SB	1:07:49	69.42	10mi
21 Jan	Lliswerry 8 SB	55:28	67.13	8mi
2023		Result	WAVA	Distance
31 Dec	Old Father Time		0.00	5mi
18 Nov	Welsh Inter-Regional XC Championship	44:58	60.02	9.55km
11 Nov	Gwent League Llandaff Fields Cardiff Senior Men	41:50	64.86	9.6km
28 Oct	Cardiff parkrun	19:05	73.06	5km
14 Oct	Gwent XC League - Senior Men and Masters	39:13	65.89	9.15km
1 Oct	Cardiff Half Marathon PB	1:27:49	70.31	13.1mi
3 Sep	Cardiff 10k	40:01	70.66	10km
26 Aug	Cardiff parkrun	18:59	73.45	5km
29 Jul	Magor 10K	40:03	70.61	10km
15 Jul	Tremorfa parkrun	19:50	70.30	5km
2 Jul	Porthcawl 10K SB	39:27	71.68	10km
28 Jun	SSAFA 5K Series Race 2 PB	18:55	73.71	5km
24 Jun	Cardiff parkrun	19:25	71.81	5km
16 Jun	Cardiff Summer Series 3 Mile SB	18:50	71.38	3mi
10 Jun	Welsh Castles Relay Stage 6: Barmouth to Dolgellau PB	1:02:31	65.92	14.29km
3 Jun	Cardiff parkrun	19:17	72.31	5km
26 May	Cardiff Summer Series 2 Mile SB	12:07	72.37	2mi
6 May	Cardiff parkrun	19:49	70.36	5km
30 Apr	Cardiff 5k	19:25	71.81	5km
28 Apr	Cardiff Summer Series 1 Mile SB	5:41	72.15	1mi
2 Apr	Great Welsh Half Marathon	1:28:12	70.01	13.1mi
11 Mar	Cardiff parkrun	19:35	71.20	5km
19 Feb	Cardiff 20-10 (10 Miler) PB	1:06:25	70.31	10mi
11 Feb	Gwent XC League - Senior Men & Masters PB	40:52	57.95	8.4km
15 Jan	Lliswerry 8 PB	52:55	69.79	8mi
7 Jan	Tremorfa parkrun	20:46	67.14	5km
2022		Result	WAVA	Distance
31 Dec	Cardiff parkrun	19:57	69.89	5km
24 Dec	Grangemoor parkrun	20:29	68.07	5km
26 Nov	Cardiff parkrun SB	19:57	69.89	5km
15 Oct	Gwent League - Senior Men & Masters PB	39:11	68.69	9600m
2 Oct	Cardiff Half Marathon SB	1:36:29	63.47	13.1mi
18 Sep	Swansea Bay 10k SB	40:47	68.78	10km
9 Aug	Rose Inn Series Race 4 SB	26:32	67.53	4mi
6 Aug	Cardiff parkrun	19:59	69.25	5km
9 Jul	Llanishen Park parkrun	21:12	65.27	5km
6 Jul	Cosmeston Relays SB	19:28	68.54	3mi
2 Jul	Cardiff parkrun	20:40	66.96	5km
25 Jun	Llanishen Park parkrun	21:43	63.72	5km
18 Jun	Cardiff parkrun	21:12	65.27	5km
12 Jun	Welsh Castles Relay, Stage 11: Newtown to Llanbadarn Fynydd PB	1:23:41	58.87	17.07km
29 May	Treforest 10k	44:49	62.59	10km
1 May	Cardiff 5k	20:58	66.00	5km
10 Apr	Great Welsh Half Marathon	1:42:19	59.85	13.1mi
30 Jan	Reverse 10		0.00	10mi
2021		Result	WAVA	Distance
18 Dec	Tremorfa parkrun	21:25	64.61	5km
11 Dec	Coed Cefn-pwll-du parkrun	25:42	53.84	5km
7 Nov	Richard Burton 10k PB	44:26	62.49	6.2mi
24 Oct	Newport 10K SB	42:12	65.95	10km
16 Oct	Gwent League - Senior Men & Masters SB	40:33	65.85	9600m
2 Oct	Trelai Park parkrun	22:15	61.73	5km
29 Aug	Cardiff Race for Victory 5k SB	19:45	69.54	5km
20 Aug	Rose Inn Summer Special SB	25:42	69.19	4mi
31 Jul	Welsh 5k Series - Pembrey (Race 3)	19:57	68.84	5km
25 Jul	The Age Grader SB	33:34	66.46	5mi
2020		Result	WAVA	Distance
19 Dec	Fake parkrun	20:19	67.60	5km
5 Sep	Fake parkrun	19:36	69.55	5km
4 Jul	Fetch Virtual Weekend 10k	39:40	69.61	10km
26 Jun	Cardiff Running Events - Virtual Summer Series 4 Mile PB	24:47	71.20	4mi
12 Jun	Cardiff Running Events - Virtual Summer Series 3 Mile PB	18:34	70.79	3mi
29 May	Cardiff Running Events - Virtual Summer Series 2 Mile PB	11:54	72.06	2mi
23 May	Fetch Virtual Weekend Mile PB	5:35	71.83	1mi
22 Feb	Cardiff parkrun	19:26	70.15	5km
8 Feb	gwent league chepstow senior men	37:45	67.22	9.2km
19 Jan	Speedway 10k PB	38:50	71.10	10km
11 Jan	Cardiff parkrun	19:37	69.49	5km
1 Jan	Cardiff parkrun SB	19:25	70.21	5km
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile PB	32:17	68.57	5mi
28 Dec	Grangemoor parkrun	20:01	68.11	5km
23 Nov	Cardiff parkrun	19:52	68.11	5km
9 Nov	Gwent League Pembrey - Senior Men	41:26	63.83	6mi
3 Nov	Richard Burton 10k	43:14	63.37	10km
12 Oct	Gwent League Llandaff Fields Cardiff Senior Men	41:11	63.84	9.6km
6 Oct	Cardiff Half Marathon SB	1:31:43	65.19	13.1mi
1 Sep	Cardiff 10K SB	39:40	69.07	10km
17 Aug	Pontypridd parkrun	19:24	69.75	5km
4 Aug	Brecon 10 SB	1:09:23	65.18	10mi
27 Jul	Cardiff parkrun SB	19:09	70.66	5km
20 Jul	Cardiff parkrun	19:30	69.39	5km
13 Jul	Cardiff parkrun	19:21	69.93	5km
10 Jul	Cosmeston Relays SB	18:37	70.08	3mi
7 Jul	Porthcawl 10K	40:48	67.15	10km
22 Jun	Cardiff parkrun	19:35	69.10	5km
19 Jun	SSAFA 5K Series Race 2	19:36	69.04	5km
15 Jun	Cardiff parkrun	19:47	68.40	5km
8 Jun	Welsh Castles Relay Stage 8: Dinas Mawddwy to Foel PB	1:16:48	63.82	10.8mi
1 Jun	Pontypridd parkrun	20:19	66.61	5km
29 May	Merthyr Mawr Lane 5K	20:19	66.61	5km
25 May	Cardiff parkrun	21:54	61.79	5km
5 May	Newport Marathon PB	3:27:53	60.31	26.2mi
20 Apr	Barry Island parkrun	20:26	66.23	5km
24 Mar	Cardiff Taff Trail Half Marathon	1:32:09	64.89	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:27:20	59.15	30km
23 Feb	Welsh cross country champs		0.00	4.6mi
23 Feb	welsh cross country championships	46:08	61.59	10.35km
2 Feb	Grangemoor parkrun	22:52	59.18	5km
12 Jan	Cardiff parkrun	23:02	58.75	5km
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 SB	34:24	63.86	5mi
22 Dec	Cardiff parkrun	20:42	65.37	5km
8 Dec	Cardiff parkrun	21:33	62.79	5km
2 Dec	gwent league brynbach park senior men	1:01:01	43.09	9.6km
10 Nov	Gwent League Pembrey - Senior Men	43:34	60.26	6mi
4 Nov	Richard Burton 10K	43:14	62.92	10km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	44:17	58.94	9.6km
7 Oct	Cardiff Half Marathon SB	1:32:43	64.05	13.1mi
2 Sep	Cardiff 10K SB	41:42	65.23	10km
25 Aug	Penallta parkrun	20:23	65.90	5km
18 Aug	Cardiff parkrun	20:19	66.12	5km
11 Aug	Cardiff parkrun	20:49	64.53	5km
5 Aug	Brecon 10 SB	1:15:07	59.79	10mi
28 Jul	Cardiff parkrun	20:43	64.84	5km
21 Jul	Cardiff parkrun	21:36	62.19	5km
14 Jul	Cardiff parkrun	21:08	63.56	5km
11 Jul	Cosmeston Relays SB	19:01	68.11	3mi
7 Jul	Cardiff parkrun	20:42	64.89	5km
20 Jun	SSAFA 5K Series Race 2	20:15	66.34	5km
2 Jun	Cardiff parkrun	19:51	67.67	5km
30 May	Merthyr Mawr Lane 5K SB	19:43	68.13	5km
19 May	Cardiff parkrun	19:52	67.62	5km
11 May	Cardiff Summer Series 2 Miles SB	12:28	67.79	2mi
6 May	Cardiff 5K Race for Victory	20:07	66.78	5km
27 Apr	Cardiff Summer Series 1 Mile SB	5:50	67.76	1mi
21 Apr	Cardiff parkrun	22:18	60.24	5km
1 Apr	Cardiff Taff Trail Half Marathon	1:40:20	59.19	13.1mi
25 Mar	Cardiff Bay Run	42:56	63.36	10km
10 Feb	Pontypool parkrun	20:15	66.34	5km
27 Jan	Cardiff parkrun	20:11	66.55	5km
20 Jan	Pontypridd parkrun	20:30	65.53	5km
1 Jan	Cardiff parkrun	21:44	61.81	5km
2017		Result	WAVA	Distance
23 Dec	Porthcawl parkrun	20:47	64.63	5km
9 Dec	Pontypridd parkrun	21:26	62.67	5km
11 Nov	Cardiff parkrun	21:06	63.20	5km
5 Nov	Richard Burton 10K	43:07	62.69	10km
28 Oct	Barry Island parkrun	21:28	62.12	5km
7 Oct	Cardiff parkrun	20:20	65.58	5km
1 Oct	Cardiff Half Marathon SB	1:35:47	61.64	13.1mi
16 Sep	Pontypridd parkrun	22:13	60.02	5km
9 Sep	Cardiff parkrun (Llandaff Fields)	21:43	61.41	5km
3 Sep	Cardiff 10k SB	42:28	63.65	10km
26 Aug	Cardiff parkrun	21:04	63.30	5km
12 Aug	Cardiff parkrun	21:41	61.50	5km
29 Jul	Cardiff parkrun	21:11	62.95	5km
22 Jul	Cardiff parkrun	19:54	67.01	5km
14 Jul	Cardiff Summer Series 4 Miles SB	26:53	64.18	4mi
8 Jul	Cardiff parkrun	42:29	31.39	5km
1 Jul	Cardiff parkrun	19:49	67.29	5km
24 Jun	Cardiff parkrun SB	19:44	67.58	5km
16 Jun	Cardiff Summer Series 3 Miles SB	19:25	66.22	3mi
10 Jun	Cardiff parkrun	20:35	64.79	5km
24 May	SSAFA 5K Series Race 1	20:35	64.79	5km
20 May	Cardiff parkrun	20:37	64.68	5km
12 May	Cardiff Summer Series 2 Miles SB	12:48	65.55	2mi
30 Apr	Cardiff 5K - Race For Victory	21:05	63.25	5km
2 Apr	Cardiff Bay Run	43:04	62.76	10km
5 Mar	St David's Day Run	44:56	60.16	10km
25 Feb	Cardiff parkrun	21:48	61.17	5km
4 Feb	Cardiff parkrun	21:50	61.08	5km
7 Jan	Cardiff parkrun	22:27	59.40	5km
2016		Result	WAVA	Distance
31 Dec	Cardiff parkrun	22:59	58.02	5km
24 Dec	Cardiff parkrun	23:19	57.19	5km
12 Nov	Cardiff parkrun	23:54	55.39	5km
6 Nov	Richard Burton 10K	49:37	54.17	10km
2 Oct	Cardiff Half Marathon	1:49:47	53.50	13.1mi
11 Sep	Cardiff 10K SB	48:34	55.34	10km
13 Aug	Cardiff parkrun	23:53	55.43	5km
23 Jul	Aberystwyth parkrun	23:49	55.59	5km
11 Jun	Cardiff parkrun	22:58	57.65	5km
4 Jun	Cardiff parkrun	22:38	58.49	5km
27 May	Cardiff Summer Series 2 Miles SB	13:43	60.73	2mi
21 May	Cardiff parkrun	22:46	58.15	5km
1 May	Cardiff 5K - Race For Victory SB	22:19	59.32	5km
26 Mar	IAAF World Half Marathon Championships SB	1:44:31	56.20	13.1mi
20 Feb	Cardiff parkrun	23:39	55.98	5km
2015		Result	WAVA	Distance
31 Oct	Grangemoor Parkrun	23:50	55.15	5km
4 Oct	Cardiff Half Marathon SB	1:45:25	55.49	13.1mi
6 Sep	Cardiff 10K	46:44	57.24	10km
14 Aug	Cardiff Summer Series 4 Mile SB	29:32	57.64	4mi
3 Jul	Cardiff Sunmer Series 3 mile SB	20:40	61.33	3mi
27 Jun	Cardiff parkrun SB	21:54	60.02	5km
19 Jun	Cardiff Summer Series 2 Miles SB	13:26	61.58	2mi
30 May	bwystfil y bryn 6.8miles PB	1:04:04	45.95	6.8mi
4 May	Cardiff Bay 5 SB	37:13	57.48	5mi
1 May	Cardiff Summer Series 1 Mile SB	5:59	64.69	1mi
1 Mar	St Davids Day Run 10K SB	45:54	58.28	10km
2014		Result	WAVA	Distance
13 Dec	Cardiff parkrun	22:33	58.29	5km
15 Nov	Cardiff parkrun SB	22:05	59.13	5km
2 Nov	Richard Burton 10k SB	45:53	58.07	10km
25 Oct	Cardiff parkrun	22:33	57.91	5km
5 Oct	Cardiff Half Marathon SB	1:44:22	55.86	13.1mi
23 Aug	Cardiff Parkrun	22:16	58.64	5km
26 Jul	Cardiff Parkrun	24:45	52.76	5km
22 Jun	Caerphilly 10k	53:46	49.55	10km
5 May	Cardiff Bay 5 SB	37:36	56.63	5mi
26 Apr	Cardiff Parkrun	23:50	54.79	5km
22 Mar	Cardiff Parkrun	23:32	55.49	5km
16 Mar	Atlantic College 10K	48:19	55.14	10km
2 Mar	Cardiff St Davids Day 10k	48:57	54.43	10km
8 Feb	Cardiff Parkrun	25:29	51.24	5km
25 Jan	Cardiff Parkrun	23:56	54.56	5km
4 Jan	Cardiff Parkrun	25:15	51.71	5km
2013		Result	WAVA	Distance
21 Dec	Cardiff Parkrun SB	24:53	52.48	5km
30 Nov	Cardiff Parkrun	25:55	50.38	5km
6 Oct	Cardiff Half Marathon SB	2:29:00	39.02	13.1mi
8 Sep	Cardiff 10K SB	51:57	51.11	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	24	1	37	12	0	0	0	0	0	0	0	0	74
2024	71	98	38	28	38	0	0	0	0	0	0	0	274
2024	193	146	82	85	32	0	0	0	0	0	0	0	538
2023	18	10	5	11	39	13	13	38	4	11	7	0	169
2023	70	92	94	76	88	102	80	108	99	127	107	48	1091
2023	128	91	70	59	95	112	81	32	101	119	83	56	1026
2022	24	17	20	24	20	15	9	23	3	7	12	16	189
2022	16	17	39	56	50	48	54	82	63	64	62	73	624
2022	31	62	60	7	57	66	68	100	83	106	66	59	764
2021	21	35	19	51	49	28	45	23	24	33	13	10	351
2021	0	1	31	23	83	101	71	96	30	57	47	82	623
2021	15	29	126	195	0	0	0	0	56	0	0	0	421
2020	0	0	0	0	14	29	36	32	15	22	7	14	168
2020	0	0	0	28	131	132	107	52	28	92	91	88	748
2020	0	0	0	36	28	35	20	190	264	21	0	0	594

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	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22
3.7mi, 16:49 Bike - Commuting 1) 5km - 14:12(2:50/km) 223cal 21.14/29.93kmph 2) 1.01km - 2:37(2:36/km) 37cal 23.14/30.27kmph Add a comment 2.2mi, 21:36 Run - Easy 1) 1km - 5:56(5:56/km) 126/137bpm [748b/km] 66cal 10.11/12.33kmph 2) 1km - 6:00(6:00/km) 137/141bpm [821b/km] 75cal 10.01/11.02kmph 3) 1km - 6:13(6:13/km) 134/140bpm [833b/km] 71cal 9.66/10.41kmph 4) 0.54km - 3:27(6:21/km) 134/141bpm [850b/km] 38cal 9.45/10.81kmph Add a comment 3.7mi, 15:59 Bike - Commuting 1) 5km - 13:04(2:37/km) 160cal 22.95/38.53kmph 2) 0.95km - 2:54(3:05/km) 28cal 19.5/32.38kmph Add a comment	4mi, 17:51 Bike - Commuting 1) 5km - 14:25(2:53/km) 251cal 20.81/27.88kmph 2) 1.39km - 3:26(2:27/km) 58cal 24.41/29.19kmph Add a comment 4.3mi, 17:43 Bike - Commuting 1) 5km - 12:33(2:31/km) 159cal 23.92/37.72kmph 2) 1.98km - 5:11(2:37/km) 64cal 23/31.98kmph Add a comment	3.6mi, 16:37 Bike - Commuting 1) 5km - 14:14(2:51/km) 206cal 21.07/29.53kmph 2) 0.83km - 2:23(2:52/km) 32cal 20.95/26.4kmph Add a comment 2.3mi, 18:56 Run - General 1) 1km - 5:05(5:05/km) 130/147bpm [662b/km] 60cal 11.79/12.6kmph 2) 1km - 5:04(5:04/km) 150/155bpm [759b/km] 75cal 11.86/12.39kmph 3) 1km - 5:12(5:12/km) 150/156bpm [781b/km] 77cal 11.53/12.53kmph 4) 0.63km - 3:35(5:42/km) 147/150bpm [837b/km] 50cal 10.54/11.92kmph Add a comment 4.3mi, 18:06 Bike - General 1) 5km - 12:37(2:31/km) 153cal 23.78/38.16kmph 2) 1.99km - 5:29(2:45/km) 70cal 21.81/29.02kmph Add a comment	1.2mi, 4:56 Bike - General 1) 1.98km - 4:56(2:30/km) 86cal 24.07/30.37kmph Add a comment	3mi, 24:52 Run - General 1) 1km - 5:26(5:26/km) 127/140bpm [690b/km] 65cal 11.04/11.69kmph 2) 1km - 5:07(5:07/km) 139/148bpm [711b/km] 67cal 11.73/12.77kmph 3) 1km - 4:58(4:58/km) 137/152bpm [679b/km] 62cal 12.1/13.23kmph 4) 1km - 5:12(5:12/km) 151/161bpm [786b/km] 74cal 11.52/12.5kmph 5) 0.8km - 4:09(5:12/km) 150/155bpm [780b/km] 59cal 11.54/12.06kmph Add a comment	6.5mi, 3:41:53 Walk - Hiking 1) 1km - 19:03(19:03/km) 45cal 53/115rpm 3.15/5.07kmph 2) 1km - 28:30(28:30/km) 34cal 56/84rpm 2.11/4kmph 3) 1km - 37:06(37:06/km) 42cal 55/76rpm 1.62/4.67kmph 4) 1km - 20:36(20:36/km) 52cal 54/79rpm 2.91/4.9kmph 5) 1km - 19:21(19:21/km) 42cal 53/78rpm 3.1/4.44kmph 6) 1km - 17:49(17:49/km) 46cal 54/63rpm 3.37/5.14kmph 7) 1km - 15:16(15:16/km) 47cal 55/61rpm 3.93/5.91kmph 8) 1km - 20:23(20:23/km) 41cal 55/63rpm 2.94/5.81kmph 9) 1km - 19:28(19:28/km) 44cal 55/64rpm 3.08/6.08kmph 10) 1km - 17:20(17:20/km) 52cal 55/61rpm 3.46/6.31kmph 11) 0.43km - 7:01(16:11/km) 24cal 55/66rpm 3.71/7.42kmph Add a comment	3mi, 24:39 Run - General 1) 1km - 5:46(5:46/km) 119/131bpm [686b/km] 60cal 10.41/11.96kmph 2) 1km - 5:24(5:24/km) 143/151bpm [773b/km] 74cal 11.1/12.9kmph 3) 1km - 4:53(4:53/km) 146/152bpm [714b/km] 68cal 12.28/13.07kmph 4) 1km - 4:56(4:56/km) 146/153bpm [720b/km] 66cal 12.17/13.98kmph 5) 0.76km - 3:40(4:48/km) 148/156bpm [709b/km] 50cal 12.52/13.3kmph Add a comment
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	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29
3.7mi, 16:14 Bike - General 1) 5km - 13:34(2:43/km) 197cal 22.11/34.06kmph 2) 0.98km - 2:40(2:43/km) 35cal 22.12/29.36kmph Add a comment 3.7mi, 15:53 Bike - General 1) 5km - 12:58(2:36/km) 163cal 23.12/37.02kmph 2) 0.93km - 2:54(3:07/km) 27cal 19.27/32.01kmph Add a comment	3.8mi, 16:09 Bike - General 1) 5km - 13:32(2:42/km) 199cal 22.16/30.7kmph 2) 1.03km - 2:36(2:32/km) 38cal 23.75/30.7kmph Add a comment 3mi, 22:32 Run - Tempo 1) 1km - 4:58(4:58/km) 134/152bpm [666b/km] 63cal 12.07/13.67kmph 2) 1km - 4:23(4:23/km) 158/163bpm [692b/km] 68cal 13.7/14.61kmph 3) 1km - 4:39(4:39/km) 162/165bpm [752b/km] 74cal 12.92/14.54kmph 4) 1km - 4:27(4:27/km) 162/165bpm [721b/km] 71cal 13.49/14.24kmph 5) 0.86km - 4:05(4:47/km) 164/172bpm [784b/km] 66cal 12.55/14.48kmph Add a comment 4.3mi, 18:31 Bike - General 1) 5km - 13:00(2:36/km) 162cal 23.08/36.88kmph 2) 1.94km - 5:31(2:50/km) 61cal 21.13/28.85kmph Add a comment	-	0.5mi, 4:16 Run - Warm Down 1) 0.78km - 4:16(5:29/km) 150/159bpm [821b/km] 63cal 10.96/12.02kmph Add a comment 1mi, 5:57 Run - Race 1) 1km - 3:37(3:37/km) 172/184bpm [623b/km] 61cal 16.56/21.83kmph 2) 0.61km - 2:19(3:50/km) 184/186bpm [704b/km] 43cal 15.67/16.19kmph Add a comment 0.5mi, 4:33 Run - Warm Up 1) 0.8km - 4:33(5:40/km) 136/148bpm [771b/km] 58cal 10.58/11.56kmph Add a comment 0.6mi, 4:54 Run - Warm Up 1) 0.89km - 4:54(5:31/km) 137/146bpm [755b/km] 65cal 10.88/11.49kmph Add a comment 3.7mi, 16:46 Bike - Commuting 1) 5km - 14:13(2:51/km) 195cal 21.1/36.85kmph 2) 0.99km - 2:33(2:34/km) 38cal 23.32/28.48kmph Add a comment 3.7mi, 15:22 Bike - General 1) 5km - 13:06(2:37/km) 165cal 22.9/38.49kmph 2) 0.95km - 2:16(2:23/km) 31cal 25.23/31.2kmph Add a comment	1.4mi, 25:00 Run - General 1) 0.41km - 5:00(12:09/km) 31cal 4.94/17.67kmph 2) 0.12km - 1:00(8:33/km) 8cal 7.02/7.79kmph 3) 0.1km - 1:30(14:57/km) 6cal 4.01/7.49kmph 4) 0.1km - 1:00(9:40/km) 5cal 6.21/8.06kmph 5) 0.11km - 1:30(13:22/km) 6cal 4.49/6.92kmph 6) 0.12km - 1:00(8:26/km) 7cal 7.11/8.03kmph 7) 0.11km - 1:30(13:30/km) 6cal 4.45/7.39kmph 8) 0.11km - 1:00(9:13/km) 5cal 6.51/7.25kmph 9) 0.11km - 1:30(13:12/km) 6cal 4.55/6.72kmph 10) 0.11km - 1:00(9:02/km) 5cal 6.64/6.82kmph 11) 0.13km - 1:30(11:55/km) 7cal 5.03/6.72kmph 12) 0.1km - 1:00(10:14/km) 5cal 5.86/6.95kmph 13) 0.13km - 1:30(11:45/km) 7cal 5.1/5.85kmph 14) 0.11km - 1:00(8:55/km) 5cal 6.72/6.99kmph 15) 0.12km - 1:30(12:23/km) 7cal 4.85/7.02kmph 16) 0.12km - 1:00(8:27/km) 6cal 7.11/7.56kmph 17) 0.13km - 1:30(11:59/km) 7cal 5.01/7.39kmph Add a comment	4.5mi, 39:16 Run - General 1) 1km - 5:52(5:52/km) 130/147bpm [762b/km] 70cal 10.24/12.33kmph 2) 1km - 5:15(5:15/km) 146/159bpm [766b/km] 74cal 11.43/12.19kmph 3) 1km - 5:26(5:26/km) 147/155bpm [799b/km] 76cal 11.04/12.36kmph 4) 1km - 5:16(5:16/km) 145/155bpm [765b/km] 69cal 11.38/12.33kmph 5) 1km - 5:18(5:18/km) 141/146bpm [746b/km] 63cal 11.34/12.09kmph 6) 1km - 5:09(5:09/km) 146/154bpm [753b/km] 67cal 11.64/12.36kmph 7) 1km - 5:26(5:26/km) 151/158bpm [821b/km] 77cal 11.04/11.76kmph 8) 0.29km - 1:34(5:25/km) 153/155bpm [829b/km] 23cal 11.07/11.49kmph Add a comment	-
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	Sun 5th May May 5	Mon 6th May May 6
3.8mi, 18:16 Bike - Commuting 1) 5km - 15:26(3:05/km) 197cal 19.44/30.87kmph 2) 1.04km - 2:49(2:43/km) 40cal 22.04/27.24kmph Add a comment 4.3mi, 21:44 Bike - Commuting 1) 5km - 15:46(3:09/km) 176cal 19.03/31.47kmph 2) 1.9km - 5:58(3:08/km) 100cal 19.14/25.97kmph Add a comment	3.9mi, 32:50 Run - General 1) 1km - 5:23(5:23/km) 128/143bpm [690b/km] 65cal 11.13/11.99kmph 2) 1km - 4:57(4:57/km) 145/150bpm [718b/km] 69cal 12.12/14.08kmph 3) 1km - 5:08(5:08/km) 147/152bpm [754b/km] 72cal 11.7/13.64kmph 4) 1km - 5:08(5:08/km) 151/159bpm [776b/km] 76cal 11.68/12.26kmph 5) 1km - 5:08(5:08/km) 150/156bpm [770b/km] 76cal 11.68/12.36kmph 6) 1km - 5:35(5:35/km) 149/163bpm [832b/km] 76cal 10.75/12.33kmph 7) 0.29km - 1:30(5:07/km) 145/154bpm [742b/km] 19cal 11.73/12.16kmph Add a comment 3.4mi, 14:03 Bike - Commuting 1) 5km - 12:41(2:32/km) 198cal 23.66/36.28kmph 2) 0.54km - 1:23(2:32/km) 20cal 23.65/29.29kmph Add a comment 3.7mi, 15:25 Bike - Commuting 1) 5km - 12:42(2:32/km) 156cal 23.62/36.18kmph 2) 0.95km - 2:43(2:52/km) 32cal 20.99/30.5kmph Add a comment	-	3.8mi, 16:36 Bike - Commuting 1) 5km - 13:52(2:46/km) 196cal 21.63/31.58kmph 2) 1.06km - 2:44(2:34/km) 38cal 23.32/27.58kmph Add a comment 4mi, 34:04 Run - General 1) 1km - 5:01(5:01/km) 132/148bpm [663b/km] 62cal 11.95/12.8kmph 2) 1km - 5:09(5:09/km) 148/152bpm [763b/km] 76cal 11.64/12.36kmph 3) 1km - 5:30(5:30/km) 147/150bpm [808b/km] 78cal 10.92/11.72kmph 4) 1km - 5:29(5:29/km) 145/150bpm [795b/km] 72cal 10.94/11.69kmph 5) 1km - 5:19(5:19/km) 146/151bpm [776b/km] 72cal 11.29/11.69kmph 6) 1km - 5:27(5:27/km) 149/158bpm [812b/km] 76cal 11.01/12.33kmph 7) 0.4km - 2:09(5:21/km) 149/153bpm [798b/km] 31cal 11.2/11.08kmph Add a comment 3.7mi, 15:56 Bike - Commuting 1) 5km - 13:18(2:40/km) 218cal 22.55/35kmph 2) 0.91km - 2:38(2:52/km) 43cal 20.88/29.66kmph Add a comment	-	1.7mi, 14:43 Run - Warm Down 1) 1km - 5:36(5:36/km) 139/153bpm [777b/km] 74cal 10.73/11.79kmph 2) 1km - 5:33(5:33/km) 153/159bpm [849b/km] 84cal 10.81/12.56kmph 3) 0.71km - 3:34(5:01/km) 153/162bpm [768b/km] 52cal 11.95/12.33kmph Add a comment 3.1mi, 20:20 Run - Race 1) 1km - 4:09(4:09/km) 160/173bpm [664b/km] 63cal 14.46/15.92kmph 2) 1km - 3:54(3:54/km) 176/179bpm [687b/km] 68cal 15.37/15.79kmph 3) 1km - 4:03(4:03/km) 182/186bpm [737b/km] 73cal 14.82/15.69kmph 4) 1km - 4:10(4:10/km) 186/188bpm [774b/km] 78cal 14.41/14.88kmph 5) 1km - 4:00(4:00/km) 188/191bpm [753b/km] 77cal 14.98/17.03kmph 6) 0.02km - 4(3:31/km) 191/192bpm [673b/km] 1cal 17.02/17.23kmph Add a comment 1.4mi, 11:14 Run - Warm Up 1) 1km - 5:23(5:23/km) 126/137bpm [678b/km] 61cal 11.16/12.53kmph 2) 1km - 4:51(4:51/km) 143/149bpm [693b/km] 66cal 12.39/13.5kmph 3) 0.2km - 1:00(5:03/km) 151/153bpm [764b/km] 14cal 11.86/12.39kmph Add a comment 1.4mi, 25:00 Run - General 1) 0.41km - 5:00(12:09/km) 24cal 4.94/11.92kmph 2) 0.12km - 1:00(8:25/km) 8cal 7.13/8.63kmph 3) 0.13km - 1:30(11:42/km) 6cal 5.13/6.92kmph 4) 0.13km - 1:00(7:55/km) 9cal 7.57/8.6kmph 5) 0.11km - 1:30(13:07/km) 7cal 4.58/7.69kmph 6) 0.12km - 1:00(8:17/km) 7cal 7.24/7.96kmph 7) 0.13km - 1:30(11:54/km) 7cal 5.04/7.12kmph 8) 0.11km - 1:00(8:46/km) 6cal 6.85/7.93kmph 9) 0.12km - 1:30(12:38/km) 7cal 4.75/7.19kmph 10) 0.11km - 1:00(8:53/km) 5cal 6.75/6.95kmph 11) 0.12km - 1:30(12:00/km) 7cal 5/6.75kmph 12) 0.11km - 1:00(8:57/km) 5cal 6.7/7.19kmph 13) 0.11km - 1:30(13:42/km) 6cal 4.38/6.92kmph 14) 0.12km - 1:00(8:38/km) 6cal 6.95/7.59kmph 15) 0.1km - 1:30(15:03/km) 6cal 3.99/7.22kmph 16) 0.09km - 1:00(10:44/km) 5cal 5.59/6.75kmph 17) 0.12km - 1:30(12:56/km) 6cal 4.64/5.54kmph Add a comment	-
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	Sun 12th May May 12	Mon 13th May May 13
4.3mi, 35:24 Run - General 1) 1km - 5:13(5:13/km) 125/140bpm [653b/km] 58cal 11.48/12.56kmph 2) 1km - 5:07(5:07/km) 149/161bpm [762b/km] 74cal 11.74/12.9kmph 3) 1km - 5:07(5:07/km) 149/161bpm [762b/km] 72cal 11.74/12.39kmph 4) 1km - 5:05(5:05/km) 149/155bpm [757b/km] 73cal 11.81/12.12kmph 5) 1km - 5:12(5:12/km) 148/152bpm [771b/km] 71cal 11.52/11.79kmph 6) 1km - 4:58(4:58/km) 148/155bpm [734b/km] 66cal 12.1/12.46kmph 7) 0.9km - 4:42(5:14/km) 158/166bpm [826b/km] 71cal 11.48/12.29kmph Add a comment	1.4mi, 25:00 Run - General 1) 0.39km - 5:00(12:58/km) 22cal 4.63/5.37kmph 2) 0.12km - 1:00(8:09/km) 9cal 7.36/8.43kmph 3) 0.12km - 1:30(12:07/km) 7cal 4.95/7.59kmph 4) 0.11km - 1:00(9:14/km) 6cal 6.5/7.56kmph 5) 0.13km - 1:30(11:25/km) 7cal 5.25/7.09kmph 6) 0.11km - 1:00(8:43/km) 6cal 6.88/7.69kmph 7) 0.13km - 1:30(11:45/km) 7cal 5.1/6.99kmph 8) 0.11km - 1:00(9:21/km) 6cal 6.42/7.83kmph 9) 0.12km - 1:30(12:07/km) 7cal 4.95/6.25kmph 10) 0.1km - 1:00(9:57/km) 5cal 6.03/7.12kmph 11) 0.14km - 1:30(11:04/km) 7cal 5.43/6.28kmph 12) 0.1km - 1:00(10:03/km) 5cal 5.97/6.15kmph 13) 0.12km - 1:30(12:02/km) 7cal 4.99/6.42kmph 14) 0.11km - 1:00(9:15/km) 6cal 6.49/7.83kmph 15) 0.13km - 1:30(11:57/km) 7cal 5.03/6.58kmph 16) 0.11km - 1:00(8:46/km) 7cal 6.85/7.83kmph 17) 0.12km - 1:30(12:33/km) 6cal 4.78/6.89kmph Add a comment	3.7mi, 15:28 Bike - General 1) 5km - 13:05(2:37/km) 210cal 22.92/34.23kmph 2) 1.03km - 2:23(2:19/km) 31cal 25.88/30.37kmph Add a comment 7.3mi, 57:50 Run - Tempo 1) 1km - 5:49(5:49/km) 133/151bpm [773b/km] 72cal 10.33/12.02kmph 2) 1km - 4:47(4:47/km) 158/163bpm [757b/km] 73cal 12.52/13.1kmph 3) 1km - 4:39(4:39/km) 164/168bpm [762b/km] 74cal 12.91/13.5kmph 4) 1km - 4:38(4:38/km) 165/168bpm [766b/km] 74cal 12.93/13.4kmph 5) 1km - 4:44(4:44/km) 169/171bpm [799b/km] 77cal 12.69/13.03kmph 6) 1km - 4:42(4:42/km) 171/178bpm [804b/km] 78cal 12.75/13.03kmph 7) 1km - 5:03(5:03/km) 173/182bpm [873b/km] 85cal 11.89/13.57kmph 8) 1km - 4:51(4:51/km) 173/176bpm [839b/km] 81cal 12.37/13.5kmph 9) 1km - 5:02(5:02/km) 175/178bpm [880b/km] 86cal 11.93/12.56kmph 10) 1km - 5:09(5:09/km) 175/177bpm [902b/km] 88cal 11.64/12.23kmph 11) 1km - 5:06(5:06/km) 173/177bpm [882b/km] 86cal 11.77/12.36kmph 12) 0.67km - 3:20(4:57/km) 175/182bpm [867b/km] 56cal 12.11/13.07kmph Add a comment 4.1mi, 16:55 Bike - Commuting 1) 5km - 12:43(2:33/km) 168cal 23.59/38.19kmph 2) 1.58km - 4:11(2:40/km) 47cal 22.56/30.7kmph Add a comment	1.3mi, 25:00 Run - Easy 1) 0.4km - 5:00(12:36/km) 23cal 4.76/5.24kmph 2) 0.11km - 1:00(9:25/km) 6cal 6.36/8kmph 3) 0.12km - 1:30(12:21/km) 6cal 4.86/6.79kmph 4) 0.11km - 1:00(9:12/km) 5cal 6.52/7.02kmph 5) 0.12km - 1:30(12:23/km) 6cal 4.85/6.72kmph 6) 0.11km - 1:00(9:14/km) 5cal 6.5/7.15kmph 7) 0.11km - 1:30(14:02/km) 6cal 4.28/6.45kmph 8) 0.11km - 1:00(8:53/km) 5cal 6.75/7.19kmph 9) 0.11km - 1:30(13:44/km) 6cal 4.37/6.82kmph 10) 0.1km - 1:00(10:08/km) 5cal 5.92/7.25kmph 11) 0.11km - 1:30(14:02/km) 6cal 4.27/6.05kmph 12) 0.1km - 1:00(9:59/km) 5cal 6.01/6.69kmph 13) 0.11km - 1:30(13:19/km) 6cal 4.51/6.18kmph 14) 0.1km - 1:00(9:56/km) 5cal 6.04/6.85kmph 15) 0.11km - 1:30(13:17/km) 6cal 4.51/6.21kmph 16) 0.1km - 1:00(9:32/km) 5cal 6.29/6.85kmph 17) 0.12km - 1:30(12:17/km) 6cal 4.89/6.42kmph Add a comment 3.8mi, 14:45 Bike - General 1) 5km - 12:29(2:30/km) 208cal 24.03/35.67kmph 2) 1.04km - 2:16(2:11/km) 44cal 27.4/34.7kmph Add a comment 4.3mi, 17:31 Bike - Commuting 1) 5km - 12:10(2:26/km) 170cal 24.65/39.67kmph 2) 1.97km - 5:21(2:43/km) 61cal 22.15/30.54kmph Add a comment	8.5mi, 1:09:15 Run - Hill Work 1) 1km - 5:28(5:28/km) 134/150bpm [732b/km] 66cal 10.99/13.2kmph 2) 1km - 4:48(4:48/km) 152/161bpm [731b/km] 69cal 12.48/13.23kmph 3) 1km - 4:33(4:33/km) 167/174bpm [760b/km] 72cal 13.18/13.57kmph 4) 1km - 5:44(5:44/km) 176/181bpm [1008b/km] 96cal 10.48/13.07kmph 5) 1km - 5:08(5:08/km) 172/182bpm [884b/km] 85cal 11.67/12.33kmph 6) 1km - 5:09(5:09/km) 175/181bpm [901b/km] 86cal 11.65/12.33kmph 7) 1km - 4:51(4:51/km) 170/181bpm [824b/km] 78cal 12.38/13.33kmph 8) 1km - 4:48(4:48/km) 167/177bpm [800b/km] 75cal 12.52/14.11kmph 9) 1km - 5:05(5:05/km) 165/175bpm [837b/km] 78cal 11.82/13.1kmph 10) 1km - 5:05(5:05/km) 178/184bpm [903b/km] 87cal 11.82/12.87kmph 11) 1km - 5:12(5:12/km) 165/174bpm [857b/km] 77cal 11.56/13.54kmph 12) 1km - 4:42(4:42/km) 169/180bpm [794b/km] 69cal 12.78/13.27kmph 13) 1km - 5:31(5:31/km) 173/180bpm [954b/km] 90cal 10.88/12.73kmph 14) 0.64km - 3:14(5:04/km) 174/178bpm [881b/km] 53cal 11.85/12.33kmph Add a comment	1.2mi, 5:26 Bike - General 1) 1.96km - 5:26(2:46/km) 82cal 21.64/28.08kmph Add a comment	-

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