mariolanza

Last on at 1pm, 20th Nov 2024

M60

About
Bests
All Races
Mileage
Training

Races
192
Miles
37113
Miles
5
Miles
427
Miles
15
WAVA
88.47%
Mile
4:46
5k
16:31
5M
27:30
10k
34:33
10M
58:53
Half
1:16:00
Mara
2:54:29

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Recent Training
20th Nov	General	8.6mi	1:04:48
19th Nov	General	5.1mi	41:39
18th Nov	General	4.6mi	32:37
17th Nov	General	6.2mi	52:07
16th Nov	Long Run	14.4mi	2:08:58

12 Month Benchmarks	Run
Mile	6:29
5k	20:34
5mi	33:47
10k	42:34
10mi	1:12:27
Half	2:03:17

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	6		4:48 85.42			4:46 87.99		4:57 86.05	5:05 84.45	5:03 85.68	5:09 85.36							4:46 4:46/mi	87.99
4km	14				13:20 84.05	13:33 83.35	15:16 75.14				14:11 84.19							13:20 5:22/mi	84.19
2.7mi	5	15:14 79.04		15:49 77.30		14:40 84.00					14:57 87.14							14:40 5:26/mi	87.14
5km	35			18:04 78.37	17:32 80.75	16:31 86.39		16:36 87.31	17:00 85.93	16:59 86.71	16:55 88.47	17:17 87.31	17:59 84.60			18:11 85.81		16:31 5:19/mi	88.47
3.3mi	1				18:07 82.52													18:07 5:34/mi	82.52
3.7mi	5								21:01 82.34	20:55 83.40	20:48 85.25	21:02 85.02		21:46 83.54				20:48 5:41/mi	85.25
4.4mi	1		24:56 79.85															24:56 5:40/mi	79.85
4.5mi	6					25:46 81.61	30:14 70.12	25:25 84.09			26:13 84.30							25:25 5:39/mi	84.30
8km	10					28:03 82.98		27:52 84.90						33:44 73.81				27:52 5:36/mi	84.90
5mi	13	29:55 75.75	28:15 80.22		28:03 82.09	27:30 84.41	28:27 82.26							31:17 80.03		31:11 81.71	31:24 81.87	27:30 5:30/mi	84.41
5.6mi	1		35:39 71.37															35:39 6:22/mi	71.37
6mi	2	35:51 76.13																35:51 5:59/mi	76.13
10km	45	36:54 76.02	35:43 79.17		34:48 82.58	34:47 83.88	34:33 84.56	35:11 83.74	35:04 84.72	35:43 83.89	35:59 84.71	36:06 85.17	37:46 82.13			36:50 86.50		34:33 5:34/mi	86.50
12km	4					45:14 77.67		45:30 78.53	47:05 76.53	47:13 76.97								45:14 6:04/mi	78.53
7.5mi	2				46:06 76.06													46:06 6:09/mi	76.06
7.8mi	2								47:39 78.78									47:39 6:09/mi	78.78
9.5mi	1					53:04 85.46												53:04 5:35/mi	85.46
10mi	7										58:53 85.62	59:04 86.11			1:01:02 85.63	1:01:09 86.26	1:02:59 84.53	58:53 5:53/mi	86.26
13.1mi	16	1:23:32 73.31	1:18:49 78.34		1:17:50 80.67	1:17:28 81.74	1:16:00 84.76	1:18:15 82.86				1:22:13 82.64		1:21:13 84.42	1:26:06 80.37			1:16:00 5:48/mi	84.76
26.2mi	14		2:58:37 72.48		3:00:02 73.12	2:59:20 74.27	2:54:56 76.55	2:54:29 77.41	2:55:32 77.62			2:59:24 79.41	2:57:49 80.11			2:59:31 81.58	3:54:05 63.16	2:54:29 6:40/mi	81.58

2023		Result	WAVA	Distance
24 Sep	Berlin Marathon SB	3:54:05	63.16	26.2mi
2 Apr	Tom Scott Memorial 10 Mile Road Race	1:04:08	83.01	10mi
19 Mar	Dunbartonshire AAA 10 mile road race SB	1:02:59	84.53	10mi
12 Mar	Renfrewshire Road Race SB	31:24	81.87	5mi
2022		Result	WAVA	Distance
6 Aug	Greenock parkrun SB	18:11	85.81	5km
29 May	Edinburgh Marathon SB	2:59:31	81.58	26.2mi
5 May	Helensburgh 10k SB	36:50	86.50	10km
9 Apr	Greenock Glenpark Harriers - Docherty Cup SB	1:01:09	86.26	10mi
3 Apr	Tom Scott Memorial 10 Mile Road Race	1:01:12	86.19	10mi
6 Feb	Renfrewshire AAA road race SB	31:11	81.71	5mi
2021		Result	WAVA	Distance
12 Sep	Great North Run SB	1:26:06	80.37	13.1mi
22 May	Greenock Glenpark Harriers - Docherty Cup SB	1:01:02	85.63	10mi
2020		Result	WAVA	Distance
15 Mar	Balloch to Clydebank Half Marathon SB	1:21:13	84.42	13.1mi
8 Feb	Lindsays' Scottish Athletics Masters Cross Country Championships SB	33:44	73.81	8km
2 Feb	Renfrewshire Road Race SB	31:17	80.03	5mi
26 Jan	Scottish Veteran Harriers Club Road Relays SB	21:46	83.54	3.66mi
2019		Result	WAVA	Distance
3 Nov	Porto Marathon	3:12:42	74.60	26.2mi
18 Aug	Paisley 10K	37:47	82.10	10km
26 Jun	SHVC 5K Road Race Championships SB	17:59	84.60	5km
22 Jun	Loch Lomond 10k SB	37:46	82.13	10km
28 Apr	London Marathon SB	2:57:49	80.11	26.2mi
2018		Result	WAVA	Distance
28 Oct	Frankfurt Marathon SB	2:59:24	79.41	26.2mi
30 Sep	Great Scottish Run Half Marathon SB	1:22:13	82.64	13.1mi
25 Aug	Greenock parkrun	17:42	85.25	5km
7 Aug	Greenock Glenpark Harriers - Bill Elder 10k SB	36:06	85.17	10km
14 Jul	Greenock parkrun			5km
7 Jul	Greenock parkrun	17:28	86.39	5km
30 Jun	Linwood parkrun	17:52	84.45	5km
27 Jun	SHVC 5K Road Race Championships	17:22	86.89	5km
14 Jun	Kirkintilloch 10k	36:17	84.74	10km
9 Jun	Linwood parkrun	17:29	86.31	5km
2 Jun	Vale of Leven 10K	36:43	83.74	10km
12 May	Greenock parkrun SB	17:17	87.31	5km
7 May	Milton Keynes Marathon	3:01:19	77.86	26.2mi
28 Apr	Greenock parkrun	17:23	86.80	5km
22 Apr	Ormidale 10k	36:12	84.94	10km
14 Apr	Greenock parkrun	17:29	86.31	5km
7 Apr	Greenock parkrun	17:25	86.64	5km
1 Apr	Tom Scott Memorial 10 Mile Road Race SB	59:04	86.11	10mi
3 Feb	Scottish Masters Cross Country Championships	33:23	73.30	8km
28 Jan	Scottish Veteran Harriers Club Road Relays SB	21:02	85.02	3.66mi
2017		Result	WAVA	Distance
23 Dec	Greenock parkrun	17:45	85.01	5km
9 Dec	West District X Country Championships ( Irvine )	36:59	83.14	10km
2 Dec	Greenock parkrun	17:15	87.47	5km
18 Nov	British & Irish Masters International XC (M50-64)	29:52	81.94	8km
11 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS SB	14:11	84.19	4km
4 Nov	Colin Shields Road Race SB	26:13	84.30	4.5mi
28 Oct	Greenock parkrun	17:28	86.39	5km
22 Oct	Renfrewshire XC Relays	13:27	88.78	4km
7 Oct	George Cummings Road Relays SB	14:57	87.14	2.7mi
16 Sep	SVHC XC International Trial	27:42	87.60	8km
19 Aug	Greenock parkrun	17:56	83.45	5km
1 Aug	Greenock Glenpark Harriers Bill Elder 10K SB	35:59	84.71	10km
29 Jul	Geenock park run	17:37	84.95	5km
22 Jul	Geenock park run	17:55	83.53	5km
28 Jun	SHVC 5K Road Race Championships SB	16:55	88.47	5km
16 Jun	Brian Goodwin Memorial 10k	36:12	84.20	10km
10 Jun	Greenock parkrun	17:52	83.77	5km
30 May	Greenock Glenpark Harriers - Chisholm Mile SB	5:09	85.36	1mi
2 Apr	Tom Scott Memorial 10 Mile Road Race PB	58:53	85.62	10mi
28 Jan	Scottish Masters Cross Country Championships	30:07	80.57	8km
22 Jan	Scottish Veteran Harriers Club Road Relays PB	20:48	85.25	3.66mi
2015		Result	WAVA	Distance
7 Jun	Vale of Leven 10k	36:01	83.19	10km
2 Jun	Greenock Glenpark Harriers - Chisholm Mile SB	5:03	85.68	1mi
28 May	Clydebank 10k	35:59	83.27	10km
21 May	Dumbarton 10k SB	35:43	83.89	10km
14 May	Helensburgh 10k	36:21	82.43	10km
21 Mar	Clydebank 5K SB	16:59	86.71	5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:13	76.97	12km
31 Jan	Scottish National Masters XC Championships - Men	32:32	73.34	8km
25 Jan	Scottish Veteran Harriers Club Road Relays SB	20:55	83.40	3.66mi
2014		Result	WAVA	Distance
22 Nov	British & Irish Masters International XC (M50-64)	29:23	81.20	8km
17 Aug	SVHC Glasgow 800 10k Road Race	36:07	82.26	10km
5 Aug	Bill Elder 10K	35:39	83.34	10km
2 Aug	Greenock Parkrun	17:26	83.80	5km
27 Jun	Calderglen Harriers Trail 10k	38:56	76.31	10km
25 Jun	SHVC 5K Road Race Championships	17:07	85.35	5km
12 Jun	Giffnock North Running Festival 10k	36:04	82.37	10km
3 Jun	Greenock Glenpark Harriers - Chisholm Mile SB	5:05	84.45	1mi
29 May	Dumbarton 10k SB	35:04	84.72	10km
22 May	Clydebank 10k	35:29	83.73	10km
15 May	Helensburgh 10k	36:09	82.18	10km
3 May	Greenock Glenpark Harriers - Willie Jukes RR	28:43	82.85	5mi
13 Apr	London Marathon SB	2:55:32	77.62	26.2mi
15 Mar	Clydebank 5K SB	17:00	85.93	5km
1 Mar	Willow Bowl full distance PB	47:39	78.78	7.75mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:05	76.53	12km
1 Feb	Scottish National Masters XC Championships - Men	33:30	70.62	8km
26 Jan	Scottish Veteran Harriers Club Road Relays SB	21:01	82.34	3.66mi
2013		Result	WAVA	Distance
16 Nov	British and Irish Masters XC International PB	27:52	84.90	8km
2 Nov	Glenpark Harriers - Colin Sheilds Road Race PB	25:25	84.09	4.5mi
12 Oct	West District XC Relays	14:08	81.81	4km
6 Oct	Great Scottish Run Half Marathon	1:18:25	82.86	13.1mi
18 Aug	SVHC/BMAF Glasgow 800 10k Road Race	35:39	82.64	10km
6 Aug	Greenock Glenpark Harriers - Bill Elder RR	35:30	82.99	10km
4 Aug	Helensburgh Half Marathon SB	1:18:15	82.32	13.1mi
26 Jun	SVHC 5k Road Race Championships SB	16:36	87.31	5km
21 Jun	Brian Goodwin Memorial 10k	35:13	83.66	10km
13 Jun	Giffnock North Running Festival 10k	35:38	82.68	10km
9 Jun	Vale of Leven 10k SB	35:11	83.74	10km
4 Jun	Greenock Glenpark Harriers Chisholm Mile SB	4:57	86.05	1mi
30 May	Dumbarton 10k	35:45	82.41	10km
23 May	Clydebank 10k	35:44	82.45	10km
21 Apr	London Marathon PB	2:54:29	77.41	26.2mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:30	78.53	12km
2012		Result	WAVA	Distance
22 Dec	Greenock Glenpark Harriers Wilson Cup SB	30:14	70.12	4.5mi
8 Dec	West District Cross Country Championships (Senior Men)	40:30	70.20	6mi
10 Nov	British & Irish Masters' International XC	28:27	82.93	5mi
27 Oct	National XC Relays, Cumbernauld SB	15:16	75.14	4km
7 Oct	Neil McCover Memorial Half Marathon PB	1:16:00	84.76	13.1mi
5 Aug	Helensburgh Half Marathon	1:18:37	81.23	13.1mi
31 May	Dumbarton 10k PB	34:33	84.56	10km
24 May	Clydebank 10k	35:21	82.65	10km
17 May	Helensburgh 10k	35:19	82.73	10km
22 Apr	London Marathon	2:57:05	75.62	26.2mi
7 Apr	Greenock Glenpark Harriers - Willie Jukes (Dunoon) SB	28:27	82.26	5mi
25 Mar	Marató de Barcelona SB	2:54:56	76.55	26.2mi
5 Feb	Renfrewshire AAA Road Race Championships			5mi
4 Feb	Scottish Athletics National Masters CC Championships	32:27	69.22	4.8mi
2011		Result	WAVA	Distance
26 Nov	British and Irish Masters Cross Country International SB	28:03	82.98	8km
20 Nov	Luton Marathon	3:00:17	74.27	26.2mi
12 Nov	Jimmy Irvine Bella 10K	34:50	83.88	10km
29 Oct	Colin Shields RR SB	25:46	81.61	4.5mi
22 Oct	National XC Relays, Cumbernauld	15:04	75.54	4km
9 Oct	Neil McCover Memorial Half Marathon	1:18:45	81.10	13.1mi
8 Oct	West District XC Relays, Coatbridge	13:56	81.69	4km
24 Sep	George Cummings Road Relays PB	14:40	84.00	2.7mi
10 Sep	JG Cameron 4k SB	13:33	83.35	4km
25 Aug	5k Cowal Fun Run PB	16:31	86.39	5km
20 Aug	Bute Highland Games 10k	35:10	82.40	10km
7 Aug	Helensburgh half marathon	1:18:35	80.58	13.1mi
2 Aug	Greenock Glenpark Harriers - Bill Elder RR	35:04	82.63	10km
24 Jul	Inverclyde 5k	16:51	84.68	5km
24 Jun	Brian Goodwin Memorial 10k	35:08	82.47	10km
18 Jun	Glasgow parkrun	17:25	81.92	5km
11 Jun	Greenock Glenpark Harriers - Willow Bowl	44:51	81.61	7.75mi
4 Jun	Frank Sinclair Memorial 10K Road Race	34:48	83.26	10km
2 Jun	Dumbarton 10k	34:51	83.14	10km
14 May	Glasgow parkrun	17:23	82.08	5km
11 May	Greenock Glenpark Harriers - Cornalees Hill Race	35:48	71.48	5.5mi
3 May	Greenock Glenpark Harriers - Chisholm Mile PB	4:46	87.99	1mi
17 Apr	London Marathon SB	2:59:20	74.03	26.2mi
26 Mar	Greenock Glenpark Harriers - Docherty Cup PB	53:04	85.46	9.5mi
13 Mar	Balloch to Clydebank Half Marathon SB	1:17:28	81.74	13.1mi
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race SB	34:47	83.30	10km
26 Feb	Greenock Glenpark Harriers - Wilson Cup	27:29	75.90	4.5mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	45:14	77.67	12km
6 Feb	Renfrewshire AAA Road Race Championships PB	27:30	84.41	5mi
16 Jan	West District Cross Country Championships (Senior Men)	35:50	80.86	10km
2010		Result	WAVA	Distance
23 Oct	National XC Relays, Cumbernauld	14:52	75.97	4km
9 Oct	West District XC Relays	15:00	75.29	4km
2 Oct	McAndrew Road Relays PB	18:07	82.52	3.25mi
25 Sep	George Cummings Road Relays, Houston	14:55	75.71	4km
18 Sep	Greenock Glenpark Harriers; JG Cameron RR, Greenock PB	13:20	84.05	4km
12 Sep	Robin Hood Marathon			26.2mi
3 Aug	Bill Elder, 10k SB	34:48	82.58	10km
1 Aug	Helensburgh Half-Marathon SB	1:17:50	80.67	13.1mi
19 Jul	Irvine 5 mile Road Race	28:14	81.56	5mi
3 Jul	Glasgow Parkrun SB	17:32	80.75	5km
20 May	Helensburgh 10k	35:11	81.68	10km
15 May	Glasgow parkrun	17:25	81.29	5km
25 Apr	London Marathon SB	3:00:02	73.12	26.2mi
10 Apr	Greenock Glenpark Harriers - Willie Jukes Memorial RR	28:25	81.03	5mi
27 Mar	Glasgow Parkrun	17:33	80.67	5km
14 Mar	Balloch to Clydebank Half-Marathon	1:19:38	78.84	13.1mi
27 Feb	Greenock Glenpark Harriers Willow Bowl POSTPONED to 20 March PB	46:06	76.06	7.5mi
7 Feb	Renfrewshire AAA 5 Mile Road Race SB	28:03	82.09	5mi
30 Jan	Glasgow Parkrun	18:00	78.66	5km
2009		Result	WAVA	Distance
19 Dec	Glasgow parkrun	18:06	78.22	5km
5 Dec	Glasgow parkrun SB	18:04	78.37	5km
28 Nov	Glasgow parkrun	18:29	76.60	5km
24 Oct	National XC Relays, Cumbernauld	15:38	71.69	4km
10 Oct	West District XC Relays	13:53	80.72	4km
26 Sep	George Cummings Road Relays SB	15:49	77.30	2.7mi
2008		Result	WAVA	Distance
23 Aug	Bute Highland Games 10K			10km
3 Aug	Helensburgh Half-Marathon	1:21:04	76.17	13.1mi
21 Jul	Satcoats 4.4 around the houses PB	24:56	79.85	4.4mi
25 May	Edinburgh Marathon SB	2:58:37	72.48	26.2mi
7 May	Troon Tortoises 10K SB	35:43	79.17	10km
6 May	Greenock Glenpark Harriers Chisholm Mile SB	4:48	85.42	1mi
5 Apr	Willie Jukes 5M Road Race - Dunoon SB	28:15	80.22	5mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:18:49	78.34	13.1mi
16 Feb	Willow Bowl	47:30	72.62	7.5mi
9 Feb	Scottish National Masters Cross Country (Men)	37:41	75.04	10km
3 Feb	Renfrewshire AAA 5 Mile Road Race Champs	28:52	78.51	5mi
5 Jan	harris trophy PB	35:39	71.37	5.6mi
2007		Result	WAVA	Distance
22 Dec	Greenock Glenpark Harriers Wilson Trophy	28:56	70.40	4.5mi
24 Nov	renfrewshire xc championship senior mens PB	35:51	76.13	6mi
17 Nov	Glasgow University 5 Mile Road Race SB	29:55	75.75	5mi
21 Oct	Renfrewshire 4K XC Relays - Lochinch	13:35	81.26	4km
29 Sep	George Cummings Road Relays SB	15:14	79.04	2.7mi
22 Sep	J G Cameron	15:37	76.52	2.7mi
5 Aug	Helensburgh Half-Marathon	1:26:19	70.95	13.1mi
2 Jun	Frank Sinclair Memorial 10K SB	36:54	76.02	10km
16 May	Kilmarnock 10K	38:15	73.34	10km
11 Mar	Balloch to Clydebank Half-Marathon SB	1:23:32	73.31	13.1mi

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	0	0	0	0	0	0	0	0	0	6	6	0	12
2024	0.3	1.5	0.6	0.1	0.5	0	0	0	0	0	0	0	3
2024	14	22	47	17	91	91	116	29	85	142	133	0	787
2024	7	11	1	1	0	0	0	0	0	0	0	0	20
2023	0	0	0	3	0	0	0	0	0	0	0	0	3
2023	0	0	0	0	0	0	0	0	0	0	0	0.3	0.3
2023	252	223	202	312	235	235	325	344	120	137	182	85	2652
2023	1	0	13	0	0	0	0	0	0	0	0	8	21
2022	0	0	0.2	0	0	0	0	0	0	0	0	0	0.2
2022	304	301	367	360	293	232	328	339	274	270	242	111	3422
2022	25	15	5	0	0	0	0	0	5	20	13	6	89
2021	0	0	0	0	0	0	0	0	0	0	1.8	0	1.8
2021	282	268	320	341	217	198	282	254	153	83	205	156	2759
2021	0	0	0	0	0	0	0	0	20	31	89	11	151
2020	277	293	272	170	151	202	72	143	176	173	151	199	2279
2020	0	0	0	0	0	0	0	48	0	0	0	0	48
2019	30	172	267	240	176	230	251	242	262	246	166	250	2531
2019	0	0	0	0	25	7	23	0	16	10	4	0	84
2018	282	136	256	268	250	265	234	275	271	232	210	173	2852
2017	271	194	265	183	226	249	265	211	236	271	241	232	2843
2016	220	67	0	0	0	0	0	0	0	0	0	0	287
2015	270	236	308	204	281	61	0	0	0	0	189	214	1763
2014	284	311	308	194	244	200	266	149	151	178	224	251	2759
2013	322	320	308	168	194	263	267	269	279	248	238	285	3161
2012	336	266	202	182	305	197	316	262	301	277	200	279	3121
2011	301	302	322	188	244	253	195	224	287	284	212	167	2979
2010	283	251	258	213	240	239	298	264	177	221	178	287	2910
2010	0	0	0	0	0	0	14	0	0	0	0	0	14
2009	0	0	0	0	0	0	0	0	0	0	0	8	8

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	10mi, 1:25:19 Run - General 1) 1mi - 9:02(9:02/mi) 125/139bpm [1129b/mi] 108cal 6.64/7.53mph 2) 1mi - 9:23(9:23/mi) 106/130bpm [994b/mi] 75cal 6.4/6.66mph 3) 1mi - 9:30(9:30/mi) 152/171bpm [1443b/mi] 142cal 6.32/6.66mph 4) 1mi - 9:05(9:05/mi) 166/177bpm [1508b/mi] 155cal 6.6/7.62mph 5) 1mi - 8:17(8:17/mi) 169/173bpm [1401b/mi] 142cal 7.24/7.7mph 6) 1mi - 7:52(7:52/mi) 170/173bpm [1338b/mi] 136cal 7.63/8.16mph 7) 1mi - 7:57(7:57/mi) 170/174bpm [1353b/mi] 137cal 7.54/7.87mph 8) 1mi - 8:00(8:00/mi) 171/184bpm [1368b/mi] 138cal 7.5/7.85mph 9) 1mi - 8:08(8:08/mi) 170/199bpm [1384b/mi] 140cal 7.37/7.78mph 10) 1mi - 7:56(7:56/mi) 165/171bpm [1310b/mi] 134cal 7.56/8.14mph 11) 0.01mi - 8(10:42/mi) 161/161bpm [1723b/mi] 2cal 5.61/7.37mph Add a comment	8.1mi, 1:00:46 Run - General 1) 1mi - 7:22(7:22/mi) 136/159bpm [1002b/mi] 96cal 8.14/8.45mph 2) 1mi - 7:38(7:38/mi) 149/159bpm [1136b/mi] 110cal 7.87/8.25mph 3) 1mi - 7:32(7:32/mi) 154/158bpm [1161b/mi] 114cal 7.96/8.29mph 4) 1mi - 7:26(7:26/mi) 159/164bpm [1183b/mi] 121cal 8.06/8.22mph 5) 1mi - 7:09(7:09/mi) 169/184bpm [1208b/mi] 122cal 8.39/8.68mph 6) 1mi - 7:26(7:26/mi) 169/175bpm [1257b/mi] 127cal 8.06/8.66mph 7) 1mi - 7:22(7:22/mi) 169/175bpm [1244b/mi] 126cal 8.15/8.66mph 8) 1mi - 7:51(7:51/mi) 167/178bpm [1311b/mi] 135cal 7.64/8.41mph 9) 0.14mi - 59(7:14/mi) 174/182bpm [1258b/mi] 16cal 8.3/8.14mph Add a comment	4.1mi, 30:02 Run - General 1) 1mi - 7:30(7:30/mi) 141/149bpm [1059b/mi] 100cal 7.99/8.68mph 2) 1mi - 7:32(7:32/mi) 165/182bpm [1242b/mi] 118cal 7.97/8.56mph 3) 1mi - 7:14(7:14/mi) 180/188bpm [1303b/mi] 122cal 8.29/8.52mph 4) 1mi - 7:22(7:22/mi) 174/182bpm [1282b/mi] 124cal 8.14/8.52mph 5) 0.05mi - 23(7:19/mi) 169/173bpm [1235b/mi] 6cal 8.21/8.1mph Add a comment	4mi, 31:06 Run - General 1) 1mi - 7:46(7:46/mi) 151/169bpm [1174b/mi] 115cal 7.72/8.01mph 2) 1mi - 7:41(7:41/mi) 157/166bpm [1207b/mi] 122cal 7.8/8.1mph 3) 1mi - 7:40(7:40/mi) 163/169bpm [1249b/mi] 129cal 7.83/8.37mph 4) 1mi - 7:51(7:51/mi) 167/173bpm [1311b/mi] 134cal 7.65/8.08mph 5) 0.02mi - 8(7:55/mi) 167/168bpm [1321b/mi] 2cal 7.58/7.49mph Add a comment	-	5.1mi, 41:10 Run - General 1) 1mi - 8:34(8:34/mi) 129/145bpm [1104b/mi] 103cal 7.01/7.62mph 2) 1mi - 8:10(8:10/mi) 139/166bpm [1136b/mi] 108cal 7.34/7.85mph 3) 1mi - 7:55(7:55/mi) 149/156bpm [1179b/mi] 112cal 7.58/8.16mph 4) 1mi - 7:52(7:52/mi) 147/153bpm [1157b/mi] 109cal 7.62/7.93mph 5) 1mi - 8:05(8:05/mi) 154/170bpm [1244b/mi] 120cal 7.43/8.72mph 6) 0.08mi - 34(7:34/mi) 154/155bpm [1166b/mi] 8cal 7.92/7.81mph Add a comment
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
5.3mi, 36:03 Run - General 1) 1mi - 7:05(7:05/mi) 136/149bpm [962b/mi] 89cal 8.48/9.52mph 2) 1mi - 6:43(6:43/mi) 143/147bpm [961b/mi] 90cal 8.92/9.31mph 3) 1mi - 6:45(6:45/mi) 140/151bpm [945b/mi] 88cal 8.89/9.06mph 4) 1mi - 6:56(6:56/mi) 147/154bpm [1020b/mi] 96cal 8.65/9.08mph 5) 1mi - 7:06(7:06/mi) 149/165bpm [1058b/mi] 101cal 8.45/9.12mph 6) 0.25mi - 1:28(5:55/mi) 159/164bpm [941b/mi] 23cal 10.14/9.85mph Add a comment	11.1mi, 1:34:38 Run - General 1) 1mi - 8:51(8:51/mi) 139/160bpm [1229b/mi] 119cal 6.78/8.12mph 2) 1mi - 9:36(9:36/mi) 154/169bpm [1480b/mi] 150cal 6.25/6.41mph 3) 1mi - 9:24(9:24/mi) 162/167bpm [1523b/mi] 162cal 6.38/6.85mph 4) 1mi - 9:06(9:06/mi) 164/176bpm [1491b/mi] 156cal 6.6/8.01mph 5) 1mi - 8:41(8:41/mi) 163/167bpm [1416b/mi] 150cal 6.91/7.76mph 6) 1mi - 8:18(8:18/mi) 160/169bpm [1329b/mi] 140cal 7.23/8.35mph 7) 1mi - 8:01(8:01/mi) 159/163bpm [1275b/mi] 132cal 7.48/7.78mph 8) 1mi - 7:52(7:52/mi) 157/163bpm [1236b/mi] 125cal 7.62/8.01mph 9) 1mi - 8:08(8:08/mi) 154/158bpm [1252b/mi] 124cal 7.38/7.78mph 10) 1mi - 8:07(8:07/mi) 147/157bpm [1194b/mi] 112cal 7.39/7.74mph 11) 1mi - 8:04(8:04/mi) 147/155bpm [1185b/mi] 113cal 7.44/7.81mph 12) 0.06mi - 30(7:53/mi) 144/146bpm [1134b/mi] 6cal 7.62/7.53mph Add a comment	8.5mi, 1:03:57 Run - General 1) 1mi - 7:29(7:29/mi) 161/193bpm [1204b/mi] 108cal 8.03/8.81mph 2) 1mi - 7:20(7:20/mi) 184/189bpm [1348b/mi] 119cal 8.19/8.64mph 3) 1mi - 7:33(7:33/mi) 190/197bpm [1434b/mi] 122cal 7.95/8.33mph 4) 1mi - 7:21(7:21/mi) 195/202bpm [1434b/mi] 119cal 8.16/8.35mph 5) 1mi - 7:26(7:26/mi) 197/201bpm [1465b/mi] 120cal 8.07/8.37mph 6) 1mi - 7:29(7:29/mi) 197/202bpm [1473b/mi] 121cal 8.02/9.64mph 7) 1mi - 7:30(7:30/mi) 197/202bpm [1476b/mi] 122cal 8.01/8.22mph 8) 1mi - 7:41(7:41/mi) 195/200bpm [1497b/mi] 125cal 7.82/8.54mph 9) 0.54mi - 4:10(7:45/mi) 185/198bpm [1435b/mi] 67cal 7.74/8.37mph Add a comment	5mi, 40:26 Run - General 1) 1mi - 8:10(8:10/mi) 178/186bpm [1453b/mi] 131cal 7.35/7.72mph 2) 1mi - 7:50(7:50/mi) 184/191bpm [1440b/mi] 127cal 7.66/7.99mph 3) 1mi - 8:03(8:03/mi) 173/194bpm [1394b/mi] 129cal 7.45/7.7mph 4) 1mi - 8:07(8:07/mi) 167/186bpm [1357b/mi] 128cal 7.39/7.93mph 5) 1mi - 8:03(8:03/mi) 166/173bpm [1336b/mi] 131cal 7.45/7.99mph 6) 0.03mi - 13(8:18/mi) 162/163bpm [1345b/mi] 3cal 7.23/7.78mph Add a comment	8.4mi, 1:04:46 Run - General 1) 1mi - 7:55(7:55/mi) 140/152bpm [1107b/mi] 101cal 7.59/7.93mph 2) 1mi - 7:40(7:40/mi) 135/153bpm [1034b/mi] 93cal 7.83/8.62mph 3) 1mi - 7:37(7:37/mi) 138/154bpm [1051b/mi] 95cal 7.88/8.33mph 4) 1mi - 7:52(7:52/mi) 143/146bpm [1125b/mi] 102cal 7.62/7.89mph 5) 1mi - 7:42(7:42/mi) 145/164bpm [1117b/mi] 102cal 7.79/8.29mph 6) 1mi - 7:39(7:39/mi) 144/156bpm [1102b/mi] 100cal 7.84/8.27mph 7) 1mi - 7:38(7:38/mi) 146/150bpm [1114b/mi] 101cal 7.87/8.12mph 8) 1mi - 7:57(7:57/mi) 143/156bpm [1137b/mi] 102cal 7.55/8.45mph 9) 0.37mi - 2:47(7:30/mi) 151/164bpm [1133b/mi] 39cal 7.99/8.29mph Add a comment	2.6mi, 21:23 Run - General 1) 1mi - 8:09(8:09/mi) 146/180bpm [1191b/mi] 111cal 7.36/7.78mph 2) 1mi - 8:17(8:17/mi) 143/159bpm [1184b/mi] 110cal 7.25/8.06mph 3) 0.61mi - 4:57(8:08/mi) 130/160bpm [1056b/mi] 55cal 7.38/7.74mph Add a comment	6mi, 44:45 Run - General 1) 1mi - 7:33(7:33/mi) 124/135bpm [936b/mi] 87cal 7.95/8.37mph 2) 1mi - 7:27(7:27/mi) 130/143bpm [970b/mi] 91cal 8.04/8.41mph 3) 1mi - 7:30(7:30/mi) 142/152bpm [1065b/mi] 99cal 8/8.5mph 4) 1mi - 7:17(7:17/mi) 147/154bpm [1071b/mi] 100cal 8.24/8.54mph 5) 1mi - 7:26(7:26/mi) 144/153bpm [1070b/mi] 97cal 8.08/8.29mph 6) 1mi - 7:23(7:23/mi) 148/154bpm [1092b/mi] 102cal 8.13/9.18mph 7) 0.02mi - 9(6:51/mi) 151/152bpm [1034b/mi] 2cal 8.76/8.37mph 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
5mi, 38:53 Run - General 1) 1mi - 7:56(7:56/mi) 144/181bpm [1142b/mi] 109cal 7.57/8.04mph 2) 1mi - 7:35(7:35/mi) 146/158bpm [1108b/mi] 107cal 7.91/8.14mph 3) 1mi - 7:25(7:25/mi) 146/153bpm [1083b/mi] 104cal 8.09/8.97mph 4) 1mi - 8:09(8:09/mi) 151/160bpm [1230b/mi] 120cal 7.37/8.33mph 5) 1mi - 7:46(7:46/mi) 154/159bpm [1197b/mi] 119cal 7.72/8.22mph 6) 0.01mi - 3(8:18/mi) 147/147bpm [1219b/mi] 7.23/6.26mph Add a comment	10.1mi, 1:13:33 Run - General 1) 1mi - 7:44(7:44/mi) 132/142bpm [1021b/mi] 75cal 7.76/8.58mph 2) 1mi - 7:32(7:32/mi) 137/145bpm [1031b/mi] 77cal 7.97/8.58mph 3) 1mi - 7:05(7:05/mi) 146/150bpm [1035b/mi] 77cal 8.46/8.83mph 4) 1mi - 7:12(7:12/mi) 147/156bpm [1059b/mi] 79cal 8.33/8.72mph 5) 1mi - 7:11(7:11/mi) 155/176bpm [1114b/mi] 86cal 8.35/8.47mph 6) 1mi - 7:06(7:06/mi) 160/166bpm [1137b/mi] 91cal 8.44/9.14mph 7) 1mi - 7:09(7:09/mi) 160/164bpm [1144b/mi] 92cal 8.4/8.64mph 8) 1mi - 7:23(7:23/mi) 162/170bpm [1195b/mi] 96cal 8.13/8.5mph 9) 1mi - 7:09(7:09/mi) 157/162bpm [1122b/mi] 87cal 8.4/8.89mph 10) 1mi - 7:10(7:10/mi) 158/165bpm [1132b/mi] 88cal 8.38/8.83mph 11) 0.12mi - 53(7:06/mi) 159/162bpm [1128b/mi] 11cal 8.46/8.68mph Add a comment 5.8mi, 2:28:44 Walk - General 1) 1mi - 38:15(38:15/mi) 131/183bpm [5012b/mi] 466cal 1.57/4.19mph 2) 1mi - 23:58(23:58/mi) 138/152bpm [3308b/mi] 305cal 2.5/3.13mph 3) 1mi - 21:08(21:08/mi) 135/153bpm [2852b/mi] 240cal 2.84/3.11mph 4) 1mi - 23:20(23:20/mi) 142/180bpm [3313b/mi] 297cal 2.57/3.11mph 5) 1mi - 23:11(23:11/mi) 139/165bpm [3222b/mi] 278cal 2.59/3.26mph 6) 0.75mi - 18:52(25:03/mi) 131/153bpm [3281b/mi] 157cal 2.4/3.19mph Add a comment	-	8mi, 59:15 Run - General 1) 1mi - 8:10(8:10/mi) 149/158bpm [1217b/mi] 104cal 7.34/8.85mph 2) 1mi - 7:34(7:34/mi) 158/170bpm [1194b/mi] 107cal 7.94/8.27mph 3) 1mi - 7:46(7:46/mi) 175/182bpm [1360b/mi] 117cal 7.72/7.97mph 4) 1mi - 8:23(8:23/mi) 180/189bpm [1510b/mi] 127cal 7.15/7.93mph 5) 1mi - 6:50(6:50/mi) 180/185bpm [1230b/mi] 103cal 8.78/9.37mph 6) 1mi - 6:55(6:55/mi) 179/183bpm [1237b/mi] 104cal 8.68/9.02mph 7) 1mi - 6:58(6:58/mi) 180/184bpm [1254b/mi] 105cal 8.61/9.27mph 8) 1mi - 6:31(6:31/mi) 186/190bpm [1213b/mi] 99cal 9.2/10mph 9) 0.02mi - 8(7:18/mi) 188/189bpm [1373b/mi] 2cal 8.22/9.64mph Add a comment	6.2mi, 47:06 Run - General 1) 1mi - 7:52(7:52/mi) 144/155bpm [1132b/mi] 96cal 7.63/7.89mph 2) 1mi - 7:50(7:50/mi) 155/171bpm [1215b/mi] 107cal 7.65/8.35mph 3) 1mi - 7:33(7:33/mi) 153/176bpm [1154b/mi] 100cal 7.95/8.54mph 4) 1mi - 7:24(7:24/mi) 175/179bpm [1296b/mi] 112cal 8.1/8.39mph 5) 1mi - 7:24(7:24/mi) 181/186bpm [1338b/mi] 112cal 8.12/8.45mph 6) 1mi - 7:31(7:31/mi) 178/186bpm [1337b/mi] 114cal 7.99/8.25mph 7) 0.21mi - 1:33(7:31/mi) 183/187bpm [1376b/mi] 23cal 7.98/8.12mph Add a comment	12.9mi, 2:03:01 Run - General 1) 1mi - 7:31(7:31/mi) 132/144bpm [993b/mi] 85cal 7.98/8.33mph 2) 1mi - 8:35(8:35/mi) 147/166bpm [1261b/mi] 111cal 6.99/8.16mph 3) 1mi - 10:01(10:01/mi) 166/171bpm [1662b/mi] 154cal 5.99/6.45mph 4) 1mi - 10:02(10:02/mi) 164/169bpm [1645b/mi] 154cal 5.98/6.32mph 5) 1mi - 10:05(10:05/mi) 166/173bpm [1674b/mi] 155cal 5.95/6.32mph 6) 1mi - 10:03(10:03/mi) 167/174bpm [1679b/mi] 154cal 5.97/6.35mph 7) 1mi - 10:21(10:21/mi) 165/171bpm [1707b/mi] 159cal 5.8/6.7mph 8) 1mi - 10:03(10:03/mi) 166/174bpm [1667b/mi] 153cal 5.97/6.97mph 9) 1mi - 9:50(9:50/mi) 165/174bpm [1622b/mi] 150cal 6.1/7.72mph 10) 1mi - 10:12(10:12/mi) 171/190bpm [1744b/mi] 157cal 5.88/6.41mph 11) 1mi - 11:05(11:05/mi) 162/169bpm [1796b/mi] 166cal 5.41/6.03mph 12) 1mi - 8:28(8:28/mi) 165/170bpm [1396b/mi] 129cal 7.09/8.1mph 13) 0.88mi - 6:47(7:45/mi) 164/171bpm [1270b/mi] 103cal 7.75/8.14mph Add a comment	5mi, 45:27 Run - General 1) 1mi - 8:01(8:01/mi) 123/143bpm [986b/mi] 84cal 7.48/8.66mph 2) 1mi - 8:38(8:38/mi) 128/134bpm [1104b/mi] 97cal 6.95/8.33mph 3) 1mi - 10:06(10:06/mi) 135/147bpm [1363b/mi] 119cal 5.94/6.51mph 4) 1mi - 10:18(10:18/mi) 141/151bpm [1453b/mi] 123cal 5.82/8.12mph 5) 1mi - 8:05(8:05/mi) 148/168bpm [1197b/mi] 105cal 7.42/7.97mph 6) 0.04mi - 19(7:24/mi) 155/157bpm [1146b/mi] 4cal 8.12/7.7mph 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
-	14.4mi, 2:08:58 Run - Long Run 1) 1mi - 9:39(9:39/mi) 134/163bpm [1292b/mi] 113cal 6.22/7.56mph 2) 1mi - 10:49(10:49/mi) 144/148bpm [1558b/mi] 137cal 5.55/5.87mph 3) 1mi - 10:33(10:33/mi) 161/171bpm [1698b/mi] 160cal 5.69/5.97mph 4) 1mi - 10:25(10:25/mi) 161/184bpm [1677b/mi] 158cal 5.76/6.01mph 5) 1mi - 10:29(10:29/mi) 165/177bpm [1729b/mi] 164cal 5.73/6.05mph 6) 1mi - 9:59(9:59/mi) 156/170bpm [1558b/mi] 143cal 6.01/7.83mph 7) 1mi - 7:55(7:55/mi) 158/165bpm [1250b/mi] 117cal 7.59/8.31mph 8) 1mi - 7:36(7:36/mi) 156/162bpm [1185b/mi] 108cal 7.9/8.35mph 9) 1mi - 7:33(7:33/mi) 157/163bpm [1185b/mi] 108cal 7.95/8.27mph 10) 1mi - 7:38(7:38/mi) 154/160bpm [1176b/mi] 106cal 7.86/8.06mph 11) 1mi - 8:01(8:01/mi) 154/168bpm [1234b/mi] 110cal 7.49/8.45mph 12) 1mi - 10:01(10:01/mi) 156/166bpm [1564b/mi] 141cal 5.99/6.26mph 13) 1mi - 7:25(7:25/mi) 154/174bpm [1142b/mi] 102cal 8.09/8.75mph 14) 1mi - 7:47(7:47/mi) 152/180bpm [1184b/mi] 100cal 7.7/8.27mph 15) 0.4mi - 3:08(7:47/mi) 177/181bpm [1378b/mi] 49cal 7.71/8.2mph Add a comment	6.2mi, 52:07 Run - General 1) 1mi - 8:58(8:58/mi) 151/172bpm [1354b/mi] 115cal 6.69/7.6mph 2) 1mi - 8:25(8:25/mi) 159/174bpm [1338b/mi] 115cal 7.13/7.39mph 3) 1mi - 8:38(8:38/mi) 173/188bpm [1494b/mi] 125cal 6.95/7.41mph 4) 1mi - 8:20(8:20/mi) 182/194bpm [1517b/mi] 121cal 7.2/7.93mph 5) 1mi - 8:11(8:11/mi) 183/191bpm [1498b/mi] 119cal 7.33/7.53mph 6) 1mi - 8:13(8:13/mi) 181/189bpm [1488b/mi] 119cal 7.3/7.68mph 7) 0.15mi - 1:22(9:12/mi) 182/188bpm [1675b/mi] 19cal 6.52/7.45mph Add a comment	4.6mi, 32:37 Run - General 1) 1mi - 7:14(7:14/mi) 154/172bpm [1114b/mi] 93cal 8.29/9.14mph 2) 1mi - 6:59(6:59/mi) 161/195bpm [1123b/mi] 96cal 8.6/9.04mph 3) 1mi - 6:59(6:59/mi) 172/179bpm [1202b/mi] 101cal 8.59/9.04mph 4) 1mi - 7:23(7:23/mi) 177/182bpm [1306b/mi] 107cal 8.13/8.62mph 5) 0.61mi - 4:03(6:35/mi) 177/182bpm [1165b/mi] 58cal 9.12/9.68mph Add a comment	5.1mi, 41:39 Run - General 1) 1mi - 8:48(8:48/mi) 124/141bpm [1092b/mi] 91cal 6.81/8.08mph 2) 1mi - 8:05(8:05/mi) 102/133bpm [824b/mi] 50cal 7.43/7.66mph 3) 1mi - 8:22(8:22/mi) 118/134bpm [987b/mi] 76cal 7.17/8.27mph 4) 1mi - 7:51(7:51/mi) 123/142bpm [965b/mi] 77cal 7.65/7.78mph 5) 1mi - 7:53(7:53/mi) 127/143bpm [1001b/mi] 80cal 7.61/7.99mph 6) 0.07mi - 40(9:10/mi) 120/125bpm [1099b/mi] 6cal 6.55/7.83mph Add a comment	8.6mi, 1:04:48 Run - General 1) 1mi - 7:55(7:55/mi) 139/152bpm [1100b/mi] 97cal 7.58/8.06mph 2) 1mi - 7:39(7:39/mi) 143/164bpm [1095b/mi] 98cal 7.84/8.01mph 3) 1mi - 7:25(7:25/mi) 150/164bpm [1111b/mi] 100cal 8.1/8.45mph 4) 1mi - 7:20(7:20/mi) 155/161bpm [1137b/mi] 103cal 8.18/8.37mph 5) 1mi - 7:30(7:30/mi) 133/180bpm [998b/mi] 79cal 7.99/8.37mph 6) 1mi - 7:31(7:31/mi) 127/135bpm [955b/mi] 69cal 7.97/8.27mph 7) 1mi - 7:37(7:37/mi) 133/137bpm [1013b/mi] 84cal 7.87/8.16mph 8) 1mi - 7:38(7:38/mi) 138/144bpm [1054b/mi] 91cal 7.86/8.18mph 9) 0.55mi - 4:12(7:40/mi) 143/146bpm [1096b/mi] 53cal 7.82/8.25mph Add a comment	-

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