RunVic27

Last on at 1pm, 21st Nov 2024

F45 Antrim

Marlin (74)

About
Bests
All Races
Mileage
Training

Jog Lisburn Running Club

Races
86
Miles
1442
Miles
2
Miles
88
Miles
1249
WAVA
75.46%
5k
20:54
5M
36:48
10k
43:05
10M
1:13:58
Half
1:35:19

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Recent Training
25th Dec	General	5mi	43:32
24th Dec	Strength	0mi	46:14
24th Dec	General	6.5mi	2:09:48
24th Dec	General	1.3mi	21:38
23rd Dec	General	4mi	34:27

Planned Races
Castlewellan Christmas cracker	28th Dec

12 Month Benchmarks	Run	Bike
Mile	6:19	2:09
5k	20:53	12:19
5mi	34:08	21:09
10k	43:27	27:13
10mi	1:13:05	53:39
Half	1:36:48	1:11:40

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Best Times
Best WAVA

Dist	Races	2022	2023	2024	PB	WB
3.1mi	1			21:00 74.48	21:00 6:46/mi	74.48
5km	13	22:00 70.13	21:00 74.04	20:54 75.01	20:54 6:44/mi	75.01
7.2km	1		49:20 45.49		49:20 11:02/mi	45.49
4.5mi	1			1:03:46 35.98	1:03:46 14:10/mi	35.98
5mi	3		36:48 68.94	47:59 52.87	36:48 7:22/mi	68.94
8.5km	1		51:24 51.83		51:24 9:44/mi	51.83
6.2mi	9	44:55 70.01		42:21 75.46	42:21 6:50/mi	75.46
10km	34	43:45 72.04	43:16 73.41	43:05 73.72	43:05 6:56/mi	73.72
8mi	1	1:12:29 56.66			1:12:29 9:04/mi	56.66
13km	1		1:09:00 60.61		1:09:00 8:33/mi	60.61
8.4mi	1			1:02:52 69.92	1:02:52 7:29/mi	69.92
10mi	2		1:16:51 67.39	1:13:58 70.59	1:13:58 7:24/mi	70.59
13.1mi	14	2:10:24 52.16	1:39:46 68.17	1:35:19 71.94	1:35:19 7:17/mi	71.94

Date	Planned Races			Distance
28 Dec	Castlewellan Christmas cracker Confirmed			8.5mi
2024		Result	WAVA	Distance
13 Nov	Run in the Dark Belfast	45:39	70.16	10km
2 Nov	Born2run Minnowburn 10k	47:17	67.74	10km
20 Oct	Rome Half Marathon	1:40:36	68.76	13.1mi
12 Oct	GR8 Dundrum Run PB	1:02:52	69.92	8.4mi
28 Sep	Bangor 10k	44:56	71.28	10km
22 Sep	Belfast City Half Marathon	1:37:17	71.10	13.1mi
14 Sep	Causeway Coast Half Marathon	2:09:14	53.53	13.1mi
1 Sep	Laganside	43:27	73.72	10km
18 Aug	Storming the Castle 10k	44:31	71.78	6.2mi
2 Aug	Maze Runner PB	20:54	75.01	5km
31 Jul	Ardglass 10k	44:42	71.49	6.2mi
28 Jul	Hillsborough Castle & Gardens Running Festival	1:47:10	64.55	13.1mi
26 Jul	giants trail race	52:02	61.41	6.2mi
20 Jul	Citypark parkrun, Craigavon	22:00	71.26	5km
19 Jul	Sea2sky Born to Run 10k	51:43	61.79	6.2mi
13 Jul	Jersey parkrun	22:51	68.61	5km
6 Jul	Jersey parkrun	23:37	66.38	5km
5 Jul	Aghalee 10k	43:19	73.77	6.2mi
28 Jun	ARDS HALF MARATHON	1:38:34	70.18	13.1mi
19 Jun	Lisburn Half Marathon	1:37:13	71.15	13.1mi
14 Jun	Co. Down 5k PB	21:00	74.48	3.1mi
30 May	Hill & Dale Millstone PB	1:03:46	35.98	4.5mi
18 May	Born2run Glenarm Castle Challenge 10k	47:51	66.78	6.2mi
16 May	Hill & Dale Rocky	1:00:00	32.12	3.8mi
10 May	Run the runways PB	42:21	75.46	6.2mi
2 May	Binnian Uphill - H&D	44:46	24.62	2.23mi
25 Apr	Slieve Martin - NIMRA - H&D	59:50	33.66	4mi
20 Apr	Royal Canal Run Longford Half Marathon PB	1:35:19	71.94	13.1mi
18 Apr	Tollymore - Hill & Dale SB	47:59	52.87	5mi
13 Apr	Larne 10 mile PB	1:13:58	70.59	10mi
11 Apr	Castlewellan Hill & Dale	53:27	47.47	5mi
10 Mar	Jimmy's 10K	43:59	72.21	10km
3 Mar	EL DIABLO HALF MARATHON	2:23:58	47.63	13.1mi
17 Feb	Born2Run: Castlewellan	45:53	69.22	10km
27 Jan	Born2Run: Antrim PB	43:05	73.72	10km
20 Jan	Born2run Minnowburn 10k	47:40	66.48	6.2mi
2023		Result	WAVA	Distance
31 Dec	Expleo 10K	44:23	71.56	10km
2 Dec	Podium 4 Sport Seeley Cup SB	43:16	73.41	10km
25 Nov	Born2Run: Gosford			10km
15 Nov	Run in the Dark Belfast	46:06	68.90	10km
11 Nov	Tollymore Half Marathon	2:00:24	56.95	13.1mi
22 Oct	Saintfield 10K	45:57	69.12	10km
30 Sep	NI and Ulster Championship Bangor 10K	44:26	71.48	10km
16 Sep	causeway coast half marathon	2:03:54	55.34	13.1mi
10 Sep	Portaferry 10k	45:46	69.40	10km
3 Sep	Laganside 10k	45:27	69.88	10km
27 Aug	El Classico Half Marathon Jersey	2:10:00	52.75	13.1mi
20 Aug	Storming the Castle	44:56	70.69	10km
13 Aug	Feile 10k	44:53	70.77	10km
11 Aug	Connswater 5 Mile Challenge PB	36:48	68.94	5mi
5 Aug	Mount Stewart run the trails 10k	50:40	62.69	10km
2 Aug	Ardglass 10k	45:08	70.37	10km
30 Jul	Hillsborough Castle & Gardens Running Festival 10K	50:02	63.48	10km
28 Jul	Co. Down 5k	21:37	71.93	5km
15 Jul	Jersey parkrun	23:53	65.10	5km
30 Jun	ARDS HALF MARATHON	1:47:04	64.04	13.1mi
14 May	Durrell challenge PB	1:09:00	60.61	13km
12 May	Glasswater 5k SB	21:00	74.04	5km
5 May	Run the Runways	43:17	73.38	10km
27 Apr	Slieve Martin H&D	59:56	33.61	4mi
20 Apr	Tollymore H&D PB	49:20	45.49	7.2km
13 Apr	Castlewellan H&D PB	51:24	51.83	8.5km
2 Apr	TQ 10k	44:26	70.93	10km
25 Mar	Larne 10 mile SB	1:16:51	67.39	10mi
24 Mar	City of Lisburn 5k	21:19	72.38	5km
23 Mar	Queens 5k Race Round The River	21:43	71.05	5km
17 Mar	Craic 10k	44:42	70.51	10km
12 Mar	Jimmy's 10	44:44	70.45	10km
4 Mar	Shanes Castle HM SB	1:39:46	68.17	13.1mi
25 Feb	Wallace parkrun, Lisburn	24:15	63.63	5km
18 Feb	Born2Run: Castlewellan	47:18	66.63	10km
4 Feb	Wallace parkrun, Lisburn	24:34	62.81	5km
28 Jan	Run Forest Run-Antrim 10k	45:05	69.91	10km
14 Jan	Born2Run: Tollymore	50:39	62.22	10km
2 Jan	Expleo 10K	46:56	67.15	10km
2022		Result	WAVA	Distance
19 Nov	Wallace parkrun, Lisburn SB	22:00	70.13	5km
24 Sep	causeway coast half marathon SB	2:10:24	52.16	13.1mi
4 Sep	Laganside 10k	46:54	67.20	10km
13 Aug	Born2Run Dambusters	51:15	61.50	10km
7 Aug	Feile 10k	46:59	67.08	10km
3 Aug	Ardglass 10k	46:21	68.00	10km
16 Jul	Jersey parkrun	24:57	61.84	5km
22 Jun	Lisburn 10k	46:18	68.07	10km
17 Jun	Comber 10k	45:26	69.37	10km
1 Jun	Craigavon lakes run SB	44:55	70.01	6.2mi
22 May	Durrell challange PB	1:12:29	56.66	8mi
6 May	Run the Runways SB	43:45	72.04	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	52	48	69	59	72	83	71	63	56	73	60	58	764
2024	0	0	0.1	0	0	0.6	0	0	0	0	0	0	0.8
2024	76	71	68	74	69	71	80	70	83	66	71	50	850
2024	2	0	0	0	0	0	41	0	0	0	0	0	43
2023	0	0	9	47	59	66	64	52	43	41	49	55	485
2023	0	0	0	0	0	0	1.6	0	0	0	0	0	1.6
2023	0	0	26	77	50	40	61	77	65	67	68	61	592
2023	0	0	0	0	8	19	0	17	0	0	0	0	45

Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
2.5mi, 51:18 Walk - General 1) 0.62mi - 12:15(19:42/mi) 91/128bpm [1793b/mi] 62cal 35/71rpm 3.04/4.8mph 2) 0.62mi - 13:06(21:04/mi) 78/103bpm [1644b/mi] 38cal 15/70rpm 2.85/3.72mph 3) 0.62mi - 14:14(22:55/mi) 88/128bpm [2017b/mi] 61cal 29/71rpm 2.62/5.3mph 4) 0.62mi - 11:42(18:49/mi) 84/116bpm [1581b/mi] 39cal 14/71rpm 3.19/4.7mph 5) 0mi - 2(15:50/mi) 64/64bpm [1013b/mi] 3.79/3.15mph Add a comment	1mi, 25:39 Walk - General 1) 0.62mi - 17:31(28:12/mi) 76/102bpm [2143b/mi] 60cal 38/64rpm 2.13/3.4mph 2) 0.42mi - 8:08(19:26/mi) 77/112bpm [1497b/mi] 42cal 45/67rpm 3.09/3.59mph Add a comment 6.1mi, 47:22 Run - General 1) 1mi - 7:27(7:27/mi) 140/148bpm [1042b/mi] 82cal 8.06/9.52mph 2) 1mi - 7:17(7:17/mi) 143/162bpm [1041b/mi] 80cal 8.24/9.56mph 3) 1mi - 8:12(8:12/mi) 158/162bpm [1295b/mi] 100cal 7.32/8.45mph 4) 1mi - 8:30(8:30/mi) 157/166bpm [1336b/mi] 102cal 7.05/8.01mph 5) 1mi - 7:30(7:30/mi) 160/165bpm [1201b/mi] 92cal 7.99/8.58mph 6) 1mi - 8:05(8:05/mi) 160/165bpm [1293b/mi] 99cal 7.43/9.12mph 7) 0.06mi - 21(5:57/mi) 163/169bpm [970b/mi] 4cal 10.08/11.98mph Add a comment 0.5mi, 11:57 Run - General 1) 0.53mi - 11:57(22:35/mi) 103/147bpm [2327b/mi] 76cal 2.66/6.97mph Add a comment	3.3mi, 1:09:00 Walk - General 1) 0.62mi - 17:10(27:37/mi) 86/119bpm [2376b/mi] 76cal 36/74rpm 2.17/3.72mph 2) 0.62mi - 11:27(18:26/mi) 82/96bpm [1511b/mi] 62cal 58/66rpm 3.25/3.82mph 3) 0.62mi - 11:26(18:23/mi) 89/103bpm [1636b/mi] 56cal 57/66rpm 3.26/3.84mph 4) 0.62mi - 12:26(20:00/mi) 90/105bpm [1801b/mi] 48cal 54/75rpm 3/3.63mph 5) 0.62mi - 12:00(19:18/mi) 101/139bpm [1950b/mi] 64cal 51/62rpm 3.11/3.55mph 6) 0.23mi - 4:32(19:37/mi) 68/78bpm [1334b/mi] 19cal 57/63rpm 3.06/3.44mph Add a comment	6.4mi, 57:27 Run - General 1) 1mi - 9:38(9:38/mi) 134/147bpm [1291b/mi] 99cal 6.23/7.41mph 2) 1mi - 8:37(8:37/mi) 153/166bpm [1320b/mi] 101cal 6.96/7.41mph 3) 1mi - 8:28(8:28/mi) 160/175bpm [1354b/mi] 102cal 7.09/7.68mph 4) 1mi - 8:43(8:43/mi) 156/165bpm [1360b/mi] 103cal 6.88/7.72mph 5) 1mi - 8:14(8:14/mi) 156/166bpm [1286b/mi] 98cal 7.28/7.56mph 6) 1mi - 9:02(9:02/mi) 153/162bpm [1383b/mi] 103cal 6.64/7.35mph 7) 0.36mi - 4:44(13:15/mi) 144/154bpm [1908b/mi] 43cal 4.53/7.03mph Add a comment 1.3mi, 26:21 Walk - General 1) 0.62mi - 11:06(17:52/mi) 100/120bpm [1786b/mi] 55cal 53/67rpm 3.36/5.57mph 2) 0.62mi - 12:31(20:08/mi) 82/96bpm [1651b/mi] 57cal 43/66rpm 2.98/3.7mph 3) 0.07mi - 2:45(39:04/mi) 77/96bpm [3008b/mi] 9cal 22/65rpm 1.54/3.61mph Add a comment 1.9mi, 39:35 Walk - General 1) 0.62mi - 12:53(20:43/mi) 98/118bpm [2031b/mi] 53cal 42/83rpm 2.89/4.22mph 2) 0.62mi - 14:32(23:23/mi) 87/131bpm [2034b/mi] 54cal 4/69rpm 2.57/3.47mph 3) 0.62mi - 12:08(19:31/mi) 96/107bpm [1873b/mi] 51cal 39/70rpm 3.08/4.47mph 4) 0mi - 3(12:52/mi) 99/100bpm [1274b/mi] 4.66/3.47mph Add a comment	0mi, 49:38 Cross - Other 1) 0mi - 49:38(0/mi) 113/157bpm [INFb/mi] 322cal Add a comment 1.4mi, 27:03 Walk - General 1) 0.62mi - 11:07(17:54/mi) 80/99bpm [1431b/mi] 53cal 40/72rpm 3.35/5.22mph 2) 0.62mi - 13:10(21:12/mi) 90/117bpm [1908b/mi] 64cal 19/119rpm 2.83/4.57mph 3) 0.18mi - 2:46(15:29/mi) 67/79bpm [1038b/mi] 7cal 22/67rpm 3.87/4.97mph Add a comment	0mi, 55:37 Cross - Strength Add a comment 2.2mi, 35:38 Walk - General 1) 0.62mi - 11:23(18:19/mi) 79/109bpm [1447b/mi] 51cal 46/69rpm 3.28/4.26mph 2) 0.62mi - 8:23(13:29/mi) 89/127bpm [1200b/mi] 34cal 14/98rpm 4.45/4.93mph 3) 0.62mi - 10:42(17:13/mi) 89/126bpm [1532b/mi] 46cal 10/71rpm 3.49/4.93mph 4) 0.34mi - 5:11(15:19/mi) 82/113bpm [1256b/mi] 28cal 42/70rpm 3.92/6.45mph Add a comment	3.1mi, 25:57 Run - General 1) 1mi - 8:41(8:41/mi) 141/160bpm [1225b/mi] 93cal 6.9/7.68mph 2) 1mi - 8:16(8:16/mi) 148/157bpm [1223b/mi] 94cal 7.26/7.85mph 3) 1mi - 8:04(8:04/mi) 151/156bpm [1219b/mi] 94cal 7.43/7.95mph 4) 0.12mi - 55(7:51/mi) 149/154bpm [1168b/mi] 10cal 7.65/7.91mph Add a comment 1.8mi, 36:53 Walk - General 1) 0.62mi - 12:42(20:26/mi) 67/76bpm [1369b/mi] 40cal 22/68rpm 2.94/6.47mph 2) 0.62mi - 12:48(20:36/mi) 87/130bpm [1791b/mi] 51cal 6/75rpm 2.91/3.3mph 3) 0.59mi - 11:23(19:21/mi) 78/97bpm [1509b/mi] 43cal 38/68rpm 3.1/4.01mph Add a comment
Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12
0mi, 43:39 Cross - Other 1) 0mi - 43:39(0/mi) 127/153bpm [INFb/mi] 371cal Add a comment 2.3mi, 59:37 Walk - General 1) 0.62mi - 15:50(25:29/mi) 71/84bpm [1809b/mi] 50cal 30/79rpm 2.36/4.03mph 2) 0.62mi - 20:10(32:27/mi) 78/98bpm [2531b/mi] 55cal 3/73rpm 1.85/2.76mph 3) 0.62mi - 16:20(26:17/mi) 65/87bpm [1708b/mi] 29cal 15/65rpm 2.28/3.7mph 4) 0.43mi - 7:17(16:55/mi) 75/85bpm [1268b/mi] 30cal 55/72rpm 3.55/4.01mph Add a comment	4.1mi, 35:38 Run - General 1) 1mi - 9:20(9:20/mi) 124/148bpm [1158b/mi] 85cal 6.42/7.45mph 2) 1mi - 8:32(8:32/mi) 143/148bpm [1221b/mi] 95cal 7.03/7.6mph 3) 1mi - 8:30(8:30/mi) 143/152bpm [1215b/mi] 91cal 7.06/7.78mph 4) 1mi - 8:19(8:19/mi) 146/157bpm [1215b/mi] 91cal 7.21/7.51mph 5) 0.11mi - 56(8:41/mi) 147/150bpm [1276b/mi] 10cal 6.91/7.03mph Add a comment 0mi, 54:22 Cross - Other 1) 0mi - 54:22(0/mi) 112/146bpm [INFb/mi] 357cal Add a comment	3.3mi, 1:29:19 Walk - General 1) 0.62mi - 26:17(42:19/mi) 64/88bpm [2708b/mi] 72cal 25/65rpm 1.42/3.63mph 2) 0.62mi - 15:40(25:12/mi) 73/90bpm [1840b/mi] 59cal 42/64rpm 2.38/3.8mph 3) 0.62mi - 15:43(25:18/mi) 69/91bpm [1746b/mi] 55cal 42/72rpm 2.37/3.76mph 4) 0.62mi - 16:43(26:54/mi) 74/114bpm [1991b/mi] 61cal 36/66rpm 2.23/3.67mph 5) 0.62mi - 12:22(19:54/mi) 64/81bpm [1273b/mi] 24cal 52/66rpm 3.02/3.88mph 6) 0.14mi - 2:34(17:54/mi) 68/78bpm [1218b/mi] 4cal 35/64rpm 3.35/17.85mph Add a comment	4.1mi, 34:26 Run - General 1) 1mi - 8:43(8:43/mi) 131/146bpm [1143b/mi] 88cal 6.88/7.51mph 2) 1mi - 8:15(8:15/mi) 144/150bpm [1189b/mi] 93cal 7.27/7.51mph 3) 1mi - 8:21(8:21/mi) 146/154bpm [1218b/mi] 94cal 7.19/7.68mph 4) 1mi - 8:14(8:14/mi) 150/159bpm [1236b/mi] 95cal 7.28/7.83mph 5) 0.1mi - 52(8:21/mi) 148/157bpm [1235b/mi] 9cal 7.19/7.85mph Add a comment 1.9mi, 43:44 Walk - General 1) 0.62mi - 14:21(23:05/mi) 74/97bpm [1708b/mi] 48cal 46/68rpm 2.6/4.19mph 2) 0.62mi - 16:05(25:52/mi) 78/121bpm [2018b/mi] 48cal 15/78rpm 2.32/3.84mph 3) 0.62mi - 13:17(21:22/mi) 74/118bpm [1581b/mi] 41cal 27/68rpm 2.81/3.95mph 4) 0mi - 2(13:41/mi) 94/94bpm [1286b/mi] 4.38/3.09mph Add a comment	0mi, 47:32 Cross - Other 1) 0mi - 47:32(0/mi) 86/137bpm [INFb/mi] 175cal Add a comment 1.4mi, 33:48 Walk - General 1) 0.62mi - 15:28(24:54/mi) 85/117bpm [2116b/mi] 61cal 41/71rpm 2.41/3.9mph 2) 0.62mi - 14:22(23:08/mi) 72/97bpm [1665b/mi] 45cal 39/68rpm 2.59/3.74mph 3) 0.19mi - 3:57(21:09/mi) 89/121bpm [1882b/mi] 19cal 30/63rpm 2.84/3.38mph Add a comment	6.2mi, 50:06 Run - General 1) 1mi - 8:13(8:13/mi) 143/152bpm [1176b/mi] 92cal 7.3/8.27mph 2) 1mi - 8:03(8:03/mi) 151/162bpm [1215b/mi] 95cal 7.45/7.74mph 3) 1mi - 8:19(8:19/mi) 155/162bpm [1288b/mi] 99cal 7.22/7.66mph 4) 1mi - 7:52(7:52/mi) 155/167bpm [1220b/mi] 93cal 7.63/8.37mph 5) 1mi - 8:06(8:06/mi) 154/163bpm [1247b/mi] 95cal 7.41/8.1mph 6) 1mi - 7:51(7:51/mi) 149/160bpm [1171b/mi] 86cal 7.63/8.06mph 7) 0.22mi - 1:41(7:44/mi) 143/147bpm [1107b/mi] 16cal 7.75/8.12mph Add a comment	0mi, 1:00:01 Cross - Strength Add a comment 0.5mi, 10:10 Walk - General 1) 0.46mi - 10:10(22:18/mi) 84/100bpm [1873b/mi] 41cal 52/66rpm 2.69/4.01mph Add a comment 1.8mi, 38:16 Walk - General 1) 0.62mi - 11:46(18:57/mi) 103/128bpm [1951b/mi] 65cal 38/69rpm 3.17/4.59mph 2) 0.62mi - 16:33(26:37/mi) 104/135bpm [2769b/mi] 66cal 3/67rpm 2.25/3.65mph 3) 0.53mi - 9:57(18:56/mi) 101/120bpm [1913b/mi] 53cal 46/68rpm 3.17/5.13mph Add a comment
Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19
1.7mi, 58:21 Run - General 1) 0.62mi - 45:58(1:13:58/mi) 74/135bpm [5473b/mi] 124cal 7/67rpm 0.81/17.26mph 2) 0.62mi - 11:10(17:59/mi) 75/91bpm [1349b/mi] 32cal 22/67rpm 3.34/32.19mph 3) 0.45mi - 1:13(2:43/mi) 69/76bpm [187b/mi] 2cal 22.13/37.67mph Add a comment 0mi, 47:03 Cross - Other 1) 0mi - 47:03(0/mi) 105/149bpm [INFb/mi] 265cal Add a comment 2.5mi, 55:03 Walk - General 1) 0.62mi - 16:27(26:29/mi) 94/115bpm [2489b/mi] 75cal 31/78rpm 2.27/4.15mph 2) 0.62mi - 13:15(21:19/mi) 95/132bpm [2025b/mi] 54cal 5/64rpm 2.81/3.61mph 3) 0.62mi - 12:22(19:53/mi) 90/122bpm [1790b/mi] 47cal 16/68rpm 3.02/4.88mph 4) 0.59mi - 12:59(21:52/mi) 90/113bpm [1968b/mi] 50cal 20/72rpm 2.74/3.74mph Add a comment	5.8mi, 46:20 Run - General 1) 1mi - 7:02(7:02/mi) 142/154bpm [999b/mi] 76cal 8.53/10.31mph 2) 1mi - 7:41(7:41/mi) 157/164bpm [1207b/mi] 91cal 7.8/9.6mph 3) 1mi - 8:27(8:27/mi) 157/164bpm [1327b/mi] 102cal 7.1/7.91mph 4) 1mi - 9:03(9:03/mi) 151/158bpm [1367b/mi] 104cal 6.63/7.47mph 5) 1mi - 9:02(9:02/mi) 146/159bpm [1319b/mi] 96cal 6.64/8.33mph 6) 0.77mi - 5:04(6:35/mi) 148/153bpm [975b/mi] 55cal 9.11/9.85mph Add a comment 0.5mi, 5:46 Run - General 1) 0.48mi - 5:46(12:03/mi) 141/155bpm [1699b/mi] 62cal 4.98/6.68mph Add a comment	3.3mi, 1:29:07 Walk - General 1) 0.62mi - 14:10(22:49/mi) 71/88bpm [1620b/mi] 45cal 18/66rpm 2.63/3.55mph 2) 0.62mi - 13:26(21:38/mi) 80/107bpm [1730b/mi] 42cal 2/71rpm 2.77/3.28mph 3) 0.62mi - 12:47(20:34/mi) 85/124bpm [1749b/mi] 45cal 1/79rpm 2.92/3.28mph 4) 0.62mi - 14:07(22:44/mi) 74/114bpm [1682b/mi] 43cal 8/75rpm 2.64/3.3mph 5) 0.62mi - 29:16(47:06/mi) 71/101bpm [3345b/mi] 70cal 14/65rpm 1.27/3.47mph 6) 0.22mi - 5:20(24:42/mi) 69/85bpm [1704b/mi] 21cal 39/118rpm 2.43/3.65mph Add a comment 2.5mi, 54:27 Walk - General 1) 0.62mi - 17:04(27:28/mi) 81/101bpm [2225b/mi] 62cal 34/120rpm 2.18/4.22mph 2) 0.62mi - 12:03(19:23/mi) 93/99bpm [1803b/mi] 50cal 53/57rpm 3.1/3.38mph 3) 0.62mi - 12:12(19:38/mi) 99/107bpm [1944b/mi] 54cal 51/59rpm 3.06/3.3mph 4) 0.62mi - 12:40(20:22/mi) 100/111bpm [2037b/mi] 54cal 47/60rpm 2.95/3.44mph 5) 0.02mi - 28(20:22/mi) 101/103bpm [2058b/mi] 2cal 52/56rpm 2.94/3.17mph Add a comment	4.6mi, 36:27 Run - General 1) 1mi - 8:17(8:17/mi) 139/150bpm [1151b/mi] 88cal 7.25/11.9mph 2) 1mi - 8:07(8:07/mi) 149/159bpm [1210b/mi] 93cal 7.39/7.78mph 3) 1mi - 7:55(7:55/mi) 137/144bpm [1084b/mi] 78cal 7.58/8.14mph 4) 1mi - 7:53(7:53/mi) 144/149bpm [1134b/mi] 84cal 7.62/8.22mph 5) 0.56mi - 4:15(7:34/mi) 146/150bpm [1104b/mi] 46cal 7.93/8.47mph Add a comment	0mi, 46:10 Cross - Other 1) 0mi - 46:10(0/mi) 99/140bpm [INFb/mi] 233cal Add a comment 1.7mi, 31:11 Walk - General 1) 0.62mi - 9:39(15:32/mi) 93/110bpm [1445b/mi] 55cal 55/94rpm 3.86/4.93mph 2) 0.62mi - 10:16(16:32/mi) 71/95bpm [1174b/mi] 41cal 54/67rpm 3.63/3.86mph 3) 0.49mi - 11:15(23:00/mi) 69/81bpm [1587b/mi] 20cal 36/67rpm 2.61/3.82mph Add a comment 1.1mi, 18:56 Walk - General 1) 0.62mi - 11:13(18:04/mi) 82/91bpm [1481b/mi] 53cal 57/67rpm 3.32/3.82mph 2) 0.43mi - 7:43(18:00/mi) 83/92bpm [1494b/mi] 36cal 54/67rpm 3.33/3.88mph Add a comment	3.1mi, 26:05 Run - General 1) 1mi - 8:38(8:38/mi) 127/147bpm [1097b/mi] 81cal 6.95/7.81mph 2) 1mi - 8:11(8:11/mi) 139/153bpm [1136b/mi] 87cal 7.34/8.04mph 3) 1mi - 8:16(8:16/mi) 145/160bpm [1199b/mi] 93cal 7.25/8.1mph 4) 0.12mi - 1:01(8:19/mi) 148/150bpm [1230b/mi] 11cal 7.22/7.01mph Add a comment 0mi, 50:19 Cross - Strength Add a comment	0mi, 46:25 Cross - Other 1) 0mi - 46:25(0/mi) 115/153bpm [INFb/mi] 309cal Add a comment 3.7mi, 1:10:54 Walk - General 1) 0.62mi - 12:41(20:25/mi) 96/143bpm [1960b/mi] 66cal 27/84rpm 2.94/5.82mph 2) 0.62mi - 12:01(19:21/mi) 72/98bpm [1393b/mi] 26cal 4/70rpm 3.1/4.01mph 3) 0.62mi - 12:57(20:50/mi) 73/98bpm [1521b/mi] 28cal 2/68rpm 2.88/3.97mph 4) 0.62mi - 11:45(18:54/mi) 82/125bpm [1550b/mi] 38cal 11/75rpm 3.17/3.8mph 5) 0.62mi - 12:15(19:44/mi) 73/94bpm [1440b/mi] 39cal 3.04/3.63mph 6) 0.62mi - 9:01(14:31/mi) 88/120bpm [1278b/mi] 44cal 37/91rpm 4.13/8.72mph 7) 0.01mi - 13(18:25/mi) 115/119bpm [2117b/mi] 1cal 14/70rpm 3.26/4.19mph Add a comment
Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26
1.9mi, 28:48 Run - General 1) 0.62mi - 11:49(19:01/mi) 81/95bpm [1540b/mi] 55cal 53/78rpm 3.16/3.86mph 2) 0.62mi - 11:12(18:01/mi) 74/84bpm [1333b/mi] 56cal 62/68rpm 3.33/6.66mph 3) 0.62mi - 5:38(9:04/mi) 83/97bpm [753b/mi] 23cal 17/65rpm 6.62/30.72mph 4) 0.04mi - 10(4:01/mi) 84/85bpm [337b/mi] 14.95/18.66mph Add a comment 0mi, 45:49 Cross - Other 1) 0mi - 45:49(0/mi) 110/156bpm [INFb/mi] 284cal Add a comment	3.1mi, 51:23 Walk - General 1) 0.62mi - 11:29(18:29/mi) 88/118bpm [1627b/mi] 65cal 37/69rpm 3.25/4.24mph 2) 0.62mi - 10:04(16:13/mi) 81/91bpm [1313b/mi] 55cal 47/70rpm 3.7/4.17mph 3) 0.62mi - 10:03(16:10/mi) 79/90bpm [1277b/mi] 56cal 62/70rpm 3.71/4.01mph 4) 0.62mi - 10:15(16:30/mi) 80/90bpm [1320b/mi] 51cal 57/124rpm 3.64/5.7mph 5) 0.57mi - 9:31(16:46/mi) 81/97bpm [1358b/mi] 49cal 53/67rpm 3.58/3.9mph Add a comment	7mi, 3:11:24 Walk - General 1) 0.62mi - 14:18(23:02/mi) 75/87bpm [1727b/mi] 56cal 40/67rpm 2.61/5.05mph 2) 0.62mi - 15:13(24:29/mi) 62/95bpm [1518b/mi] 47cal 18/65rpm 2.45/3.44mph 3) 0.62mi - 15:33(25:01/mi) 61/117bpm [1526b/mi] 41cal 4/79rpm 2.4/3.07mph 4) 0.62mi - 18:13(29:20/mi) 56/85bpm [1642b/mi] 44cal 7/58rpm 2.05/2.55mph 5) 0.62mi - 22:41(36:31/mi) 54/76bpm [1972b/mi] 67cal 1/79rpm 1.64/2.71mph 6) 0.62mi - 19:41(31:40/mi) 66/115bpm [2090b/mi] 65cal 8/79rpm 1.89/3.49mph 7) 0.62mi - 15:07(24:20/mi) 63/97bpm [1533b/mi] 23cal 1/79rpm 2.47/3.13mph 8) 0.62mi - 13:33(21:48/mi) 74/112bpm [1613b/mi] 33cal 2/90rpm 2.75/3.76mph 9) 0.62mi - 19:02(30:38/mi) 62/88bpm [1900b/mi] 24cal 2/77rpm 1.96/2.9mph 10) 0.62mi - 18:38(29:59/mi) 65/84bpm [1949b/mi] 29cal 11/87rpm 2/3.21mph 11) 0.62mi - 16:04(25:51/mi) 61/95bpm [1577b/mi] 21cal 2/70rpm 2.32/2.94mph 12) 0.12mi - 3:20(27:52/mi) 60/72bpm [1672b/mi] 4cal 49/58rpm 2.15/2.59mph Add a comment	4mi, 34:27 Run - General 1) 1mi - 8:38(8:38/mi) 135/147bpm [1166b/mi] 91cal 6.95/7.95mph 2) 1mi - 8:40(8:40/mi) 144/156bpm [1248b/mi] 97cal 6.92/7.53mph 3) 1mi - 8:35(8:35/mi) 132/153bpm [1133b/mi] 78cal 6.99/7.41mph 4) 1mi - 8:15(8:15/mi) 142/146bpm [1171b/mi] 89cal 7.27/7.72mph 5) 0.04mi - 18(8:03/mi) 140/142bpm [1127b/mi] 3cal 7.46/7.26mph Add a comment 2.1mi, 46:11 Walk - General 1) 0.62mi - 13:29(21:42/mi) 89/114bpm [1932b/mi] 56cal 35/67rpm 2.76/5.89mph 2) 0.62mi - 13:36(21:53/mi) 82/106bpm [1794b/mi] 37cal 2/83rpm 2.74/3.74mph 3) 0.62mi - 14:55(24:00/mi) 77/110bpm [1848b/mi] 49cal 25/75rpm 2.5/5.13mph 4) 0.28mi - 4:11(15:11/mi) 78/83bpm [1185b/mi] 17cal 40/68rpm 3.95/4.99mph Add a comment	0mi, 46:14 Cross - Strength Add a comment 6.5mi, 2:09:48 Walk - General 1) 0.62mi - 10:57(17:37/mi) 69/86bpm [1215b/mi] 46cal 49/67rpm 3.41/4.26mph 2) 0.62mi - 11:37(18:42/mi) 76/129bpm [1421b/mi] 32cal 1/56rpm 3.21/3.65mph 3) 0.62mi - 13:22(21:31/mi) 64/104bpm [1378b/mi] 19cal 2.79/2.84mph 4) 0.62mi - 13:15(21:20/mi) 70/110bpm [1493b/mi] 31cal 14/67rpm 2.81/4.03mph 5) 0.62mi - 12:09(19:34/mi) 62/84bpm [1213b/mi] 21cal 13/75rpm 3.07/4.19mph 6) 0.62mi - 11:11(18:00/mi) 70/99bpm [1260b/mi] 22cal 2/113rpm 3.33/4.7mph 7) 0.62mi - 12:34(20:13/mi) 75/120bpm [1516b/mi] 34cal 4/63rpm 2.97/4.7mph 8) 0.62mi - 13:35(21:51/mi) 58/96bpm [1267b/mi] 16cal 8/66rpm 2.75/3.32mph 9) 0.62mi - 13:42(22:03/mi) 61/106bpm [1345b/mi] 19cal 4/58rpm 2.72/2.86mph 10) 0.62mi - 12:48(20:35/mi) 59/86bpm [1215b/mi] 15cal 17/65rpm 2.91/3.21mph 11) 0.23mi - 4:38(19:58/mi) 67/96bpm [1337b/mi] 8cal 12/68rpm 3.01/3.32mph Add a comment 1.3mi, 21:38 Walk - General 1) 0.62mi - 9:46(15:43/mi) 67/85bpm [1053b/mi] 29cal 51/72rpm 3.82/5.61mph 2) 0.62mi - 11:50(19:02/mi) 72/97bpm [1370b/mi] 27cal 23/68rpm 3.15/4.13mph 3) 0mi - 2(16:10/mi) 47/48bpm [760b/mi] 3.71/2.82mph Add a comment	5mi, 43:32 Run - General 1) 1mi - 9:01(9:01/mi) 140/149bpm [1263b/mi] 101cal 6.65/7.47mph 2) 1mi - 8:46(8:46/mi) 152/162bpm [1333b/mi] 104cal 6.84/7.28mph 3) 1mi - 8:42(8:42/mi) 157/162bpm [1365b/mi] 106cal 6.9/7.2mph 4) 1mi - 8:35(8:35/mi) 149/166bpm [1279b/mi] 93cal 6.99/7.51mph 5) 1mi - 8:22(8:22/mi) 142/147bpm [1188b/mi] 83cal 7.17/7.97mph 6) 0.01mi - 6(7:35/mi) 139/141bpm [1055b/mi] 7.91/8.06mph Add a comment	-

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