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Paulypod

Last on at 12am, 31st Dec 2024

RS

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All Races
Mileage
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Miles
2085
Miles
4
Miles
1
Miles
32

About Me
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My parkrun
Victoria parkrun, Truro

Recent Training
14th Jan	General	4.6mi	39:27
13th Jan	General	3.9mi	34:43
12th Jan	General	16.5mi	2:09:26
10th Jan	General	4.5mi	43:03
9th Jan	General	3.8mi	34:25

12 Month Benchmarks	Run
Mile	5:31
5k	18:09
5mi	31:13
10k	39:23
10mi	1:05:17
Half	1:26:59
20mi	2:27:53
Mara	3:14:44

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+ 79 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB

No recorded races

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	75	0	0	0	0	0	0	0	0	0	0	0	75
2024	0	0	0	0	0	0	31	0	1	0	0	0	32
2024	110	92	115	144	129	119	97	100	110	117	150	188	1469
2023	0	0	0	0	0	1.2	3.3	0	0	0	0	0	4.4
2023	0	0	0	0	14	20	21	43	53	120	105	83	458
2022	0	0	0	0	0	0	0	0	23	24	5	0	52
2022	0	0	0	0	0	0	0	0	1	0	0	0	1
2021	5	0	0	0	0	0	0	0	0	0	0	0	5
2020	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	0	0	0	0	0	0	0	0	6	0	0	0	6
2015	13	0	0	0	0	0	0	0	0	0	0	0	13

Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	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
6.4mi, 58:35 Run - General 1) 0.64km - 3:45(5:50/km) 129/144bpm [752b/km] 41cal 10.29/10.92kmph 2) 0km - 2(8:39/km) 135/135bpm [1167b/km] 6.94/10.31kmph 3) 0km - 1(5:28/km) 134/134bpm [732b/km] 10.98/10.31kmph 4) 0km - 1(5:32/km) 134/134bpm [742b/km] 10.84/10.31kmph 5) 0km - 1(6:24/km) 133/133bpm [850b/km] 9.39/10.38kmph 6) 0km - 1(4:47/km) 133/133bpm [636b/km] 12.55/10.38kmph 7) 0km - 1(4:53/km) 132/132bpm [645b/km] 12.28/10.41kmph 8) 0.01km - 2(4:19/km) 132/132bpm [570b/km] 13.89/10.48kmph 9) 0km - 1(7:21/km) 130/130bpm [956b/km] 8.16/10.52kmph 10) 0.01km - 2(4:02/km) 129/129bpm [520b/km] 14.89/10.61kmph 11) 0.01km - 3(5:16/km) 128/129bpm [674b/km] 11.39/10.65kmph 12) 0.01km - 3(4:55/km) 128/128bpm [629b/km] 12.21/10.65kmph 13) 9.64km - 54:34(5:39/km) 165/177bpm [934b/km] 845cal 10.61/13.07kmph Add a comment	7.1mi, 52:52 Run - General 1) 1.5km - 8:15(5:30/km) 150/162bpm [825b/km] 113cal 10.91/11.35kmph 2) 3km - 12:36(4:12/km) 168/180bpm [706b/km] 194cal 14.28/15.85kmph 3) 0.53km - 3:00(5:37/km) 167/178bpm [939b/km] 46cal 10.67/14.41kmph 4) 1.38km - 5:00(3:38/km) 176/180bpm [638b/km] 80cal 16.55/17.43kmph 5) 0.18km - 1:00(5:38/km) 169/175bpm [953b/km] 15cal 10.64/16.93kmph 6) 1.09km - 4:00(3:40/km) 180/185bpm [660b/km] 66cal 16.36/17.64kmph 7) 0.17km - 1:00(5:58/km) 182/184bpm [1087b/km] 16cal 10.05/16.43kmph 8) 0.82km - 3:00(3:39/km) 177/194bpm [647b/km] 48cal 16.41/17.03kmph 9) 0.17km - 1:00(5:54/km) 163/167bpm [961b/km] 14cal 10.17/18.17kmph 10) 0.55km - 2:00(3:38/km) 174/181bpm [632b/km] 31cal 16.53/17.77kmph 11) 0.16km - 1:00(6:17/km) 160/169bpm [1005b/km] 13cal 9.55/17.77kmph 12) 0.29km - 1:00(3:28/km) 166/171bpm [574b/km] 14cal 17.34/18.54kmph 13) 1.65km - 10:01(6:04/km) 158/171bpm [960b/km] 117cal 9.88/17.4kmph Add a comment	5.6mi, 46:52 Run - General 1) 1km - 4:35(4:35/km) 131/164bpm [601b/km] 50cal 13.08/14.85kmph 2) 1km - 5:17(5:17/km) 144/151bpm [761b/km] 69cal 11.35/13.03kmph 3) 1km - 5:18(5:18/km) 144/149bpm [762b/km] 67cal 11.33/11.86kmph 4) 1km - 5:09(5:09/km) 147/151bpm [758b/km] 66cal 11.64/11.92kmph 5) 1km - 5:13(5:13/km) 160/172bpm [833b/km] 76cal 11.52/11.89kmph 6) 1km - 5:11(5:11/km) 166/172bpm [862b/km] 80cal 11.56/13.2kmph 7) 1km - 5:15(5:15/km) 166/175bpm [873b/km] 81cal 11.41/11.72kmph 8) 1km - 5:10(5:10/km) 164/179bpm [848b/km] 77cal 11.6/12.12kmph 9) 1km - 5:21(5:21/km) 163/172bpm [873b/km] 79cal 11.2/11.82kmph 10) 0.06km - 21(5:52/km) 164/166bpm [962b/km] 5cal 10.22/10.98kmph Add a comment	8.2mi, 1:11:59 Run - General 1) 1km - 5:19(5:19/km) 153/175bpm [813b/km] 76cal 11.3/12.02kmph 2) 1km - 6:02(6:02/km) 155/165bpm [936b/km] 89cal 9.93/11.42kmph 3) 1km - 5:37(5:37/km) 164/169bpm [920b/km] 88cal 10.69/11.66kmph 4) 1km - 5:23(5:23/km) 165/169bpm [887b/km] 85cal 11.16/13.64kmph 5) 1km - 5:12(5:12/km) 163/171bpm [848b/km] 80cal 11.53/12.39kmph 6) 1km - 5:09(5:09/km) 165/175bpm [850b/km] 79cal 11.64/12.56kmph 7) 1km - 5:18(5:18/km) 155/166bpm [820b/km] 68cal 11.34/12.56kmph 8) 1km - 5:31(5:31/km) 153/160bpm [844b/km] 67cal 10.87/12.19kmph 9) 1km - 5:20(5:20/km) 153/161bpm [816b/km] 62cal 11.25/11.99kmph 10) 1km - 5:14(5:14/km) 154/160bpm [806b/km] 62cal 11.46/12.19kmph 11) 1km - 5:23(5:23/km) 156/165bpm [839b/km] 65cal 11.16/12.16kmph 12) 1km - 5:37(5:37/km) 150/159bpm [842b/km] 53cal 10.69/11.92kmph 13) 1km - 5:53(5:53/km) 147/162bpm [865b/km] 46cal 10.2/11.99kmph 14) 0.18km - 1:02(5:36/km) 152/156bpm [852b/km] 11cal 10.7/10.92kmph Add a comment	3.2mi, 26:44 Run - General 1) 1km - 5:12(5:12/km) 136/148bpm [707b/km] 62cal 11.54/12.16kmph 2) 1km - 5:21(5:21/km) 143/150bpm [764b/km] 68cal 11.23/12.53kmph 3) 1km - 5:26(5:26/km) 150/167bpm [816b/km] 74cal 11.03/11.46kmph 4) 1km - 5:19(5:19/km) 162/171bpm [861b/km] 80cal 11.29/12.6kmph 5) 1km - 5:02(5:02/km) 164/169bpm [825b/km] 77cal 11.93/13.98kmph 6) 0.08km - 25(5:29/km) 166/168bpm [909b/km] 6cal 10.95/12.02kmph Add a comment	5.8mi, 53:43 Run - General 1) 1km - 5:51(5:51/km) 132/158bpm [773b/km] 66cal 10.24/10.58kmph 2) 1km - 6:17(6:17/km) 150/164bpm [943b/km] 88cal 9.54/10.85kmph 3) 1km - 6:08(6:08/km) 158/170bpm [970b/km] 91cal 9.78/10.21kmph 4) 1km - 6:07(6:07/km) 132/149bpm [808b/km] 51cal 9.81/10.58kmph 5) 1km - 5:56(5:56/km) 129/149bpm [765b/km] 44cal 10.11/11.29kmph 6) 1km - 5:36(5:36/km) 134/141bpm [751b/km] 48cal 10.7/12.43kmph 7) 1km - 5:26(5:26/km) 143/173bpm [776b/km] 57cal 11.06/11.76kmph 8) 1km - 5:31(5:31/km) 142/151bpm [784b/km] 56cal 10.86/11.96kmph 9) 1km - 5:26(5:26/km) 135/142bpm [732b/km] 41cal 11.06/12.19kmph 10) 0.26km - 1:25(5:24/km) 138/141bpm [744b/km] 12cal 11.13/11.22kmph Add a comment	13.9mi, 2:18:50 Run - General 1) 1km - 5:59(5:59/km) 139/164bpm [831b/km] 74cal 10.03/11.05kmph 2) 1km - 5:52(5:52/km) 130/141bpm [763b/km] 59cal 10.22/11.76kmph 3) 1km - 6:17(6:17/km) 136/143bpm [856b/km] 68cal 9.54/10.35kmph 4) 1km - 5:57(5:57/km) 131/142bpm [779b/km] 54cal 10.08/10.52kmph 5) 1km - 7:22(7:22/km) 146/165bpm [1076b/km] 91cal 8.14/10.21kmph 6) 1km - 5:54(5:54/km) 153/160bpm [902b/km] 81cal 10.17/10.61kmph 7) 1km - 5:48(5:48/km) 153/160bpm [888b/km] 77cal 10.34/10.85kmph 8) 1km - 5:57(5:57/km) 166/178bpm [987b/km] 90cal 10.09/10.75kmph 9) 1km - 6:23(6:23/km) 169/178bpm [1079b/km] 101cal 9.4/10.55kmph 10) 1km - 9:38(9:38/km) 149/172bpm [1436b/km] 100cal 6.23/10.68kmph 11) 1km - 5:46(5:46/km) 168/177bpm [969b/km] 90cal 10.4/11.05kmph 12) 1km - 5:55(5:55/km) 167/172bpm [987b/km] 90cal 10.16/18.14kmph 13) 1km - 5:53(5:53/km) 165/170bpm [970b/km] 86cal 10.21/10.58kmph 14) 1km - 5:44(5:44/km) 154/166bpm [882b/km] 56cal 10.48/10.81kmph 15) 1km - 5:41(5:41/km) 140/146bpm [796b/km] 23cal 10.55/11.49kmph 16) 1km - 6:09(6:09/km) 143/151bpm [878b/km] 30cal 9.77/10.85kmph 17) 1km - 5:47(5:47/km) 155/168bpm [895b/km] 61cal 10.39/11.02kmph 18) 1km - 7:07(7:07/km) 153/165bpm [1090b/km] 70cal 8.42/10.85kmph 19) 1km - 5:22(5:22/km) 158/169bpm [848b/km] 61cal 11.18/16.02kmph 20) 1km - 5:51(5:51/km) 154/166bpm [901b/km] 51cal 10.26/10.95kmph 21) 1km - 5:38(5:38/km) 160/171bpm [900b/km] 70cal 10.67/11.92kmph 22) 1km - 7:02(7:02/km) 162/177bpm [1138b/km] 86cal 8.54/11.22kmph 23) 0.32km - 1:49(5:43/km) 166/171bpm [948b/km] 26cal 10.5/10.58kmph Add a comment 0.8mi, 8:48 Run - General 1) 1km - 5:07(5:07/km) 140/158bpm [716b/km] 64cal 11.73/12.46kmph 2) 0.25km - 3:41(14:27/km) 121/153bpm [1748b/km] 34cal 4.15/10.81kmph Add a comment
Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31
3.6mi, 29:38 Run - General 1) 1km - 5:01(5:01/km) 151/173bpm [758b/km] 68cal 11.96/12.77kmph 2) 1km - 5:11(5:11/km) 160/174bpm [829b/km] 76cal 11.58/12.29kmph 3) 1km - 5:19(5:19/km) 167/172bpm [888b/km] 82cal 11.28/12.19kmph 4) 1km - 5:10(5:10/km) 166/176bpm [858b/km] 79cal 11.61/13.3kmph 5) 1km - 5:05(5:05/km) 170/181bpm [864b/km] 79cal 11.81/17.16kmph 6) 0.72km - 3:52(5:24/km) 174/178bpm [940b/km] 61cal 11.11/11.62kmph Add a comment	3.1mi, 26:53 Run - General 1) 1km - 5:33(5:33/km) 131/148bpm [726b/km] 60cal 10.82/11.35kmph 2) 1km - 5:40(5:40/km) 137/144bpm [777b/km] 65cal 10.58/10.88kmph 3) 1km - 5:25(5:25/km) 138/161bpm [748b/km] 60cal 11.07/12.09kmph 4) 1km - 5:11(5:11/km) 148/165bpm [767b/km] 66cal 11.58/12.09kmph 5) 1km - 4:53(4:53/km) 160/167bpm [781b/km] 71cal 12.3/13.64kmph 6) 0.04km - 11(4:20/km) 163/166bpm [705b/km] 2cal 13.87/13.5kmph Add a comment	14mi, 1:58:20 Run - General 1) 4.24km - 23:44(5:36/km) 160/171bpm [897b/km] 356cal 10.71/13.44kmph 2) 2km - 8:03(4:02/km) 169/187bpm [680b/km] 126cal 14.9/17.33kmph 3) 0.17km - 1:32(9:12/km) 166/173bpm [1528b/km] 23cal 6.52/15.45kmph 4) 2km - 8:01(4:01/km) 172/177bpm [690b/km] 128cal 14.95/16.29kmph 5) 0.13km - 1:42(13:18/km) 156/171bpm [2074b/km] 20cal 4.51/15.12kmph 6) 2km - 8:03(4:01/km) 167/175bpm [672b/km] 117cal 14.92/16.96kmph 7) 1.07km - 7:17(6:49/km) 166/180bpm [1131b/km] 101cal 8.81/16.02kmph 8) 2km - 8:01(4:01/km) 171/189bpm [686b/km] 123cal 14.96/16.29kmph 9) 0.4km - 3:11(7:55/km) 164/175bpm [1299b/km] 40cal 7.57/15.42kmph 10) 2km - 7:54(3:57/km) 174/181bpm [688b/km] 126cal 15.17/16.96kmph 11) 0.17km - 2:17(13:32/km) 154/174bpm [2084b/km] 19cal 4.43/16.23kmph 12) 0.23km - 3:00(13:05/km) 127/136bpm [1661b/km] 6cal 4.59/5.07kmph 13) 0.11km - 20(2:57/km) 126/132bpm [371b/km] 20.35/22.51kmph 14) 0.15km - 1:00(6:47/km) 157/167bpm [1064b/km] 7cal 8.85/20.25kmph 15) 0.11km - 20(2:57/km) 165/166bpm [487b/km] 3cal 20.34/21.26kmph 16) 0.15km - 1:00(6:31/km) 162/166bpm [1056b/km] 12cal 9.21/20.83kmph 17) 0.11km - 20(3:00/km) 168/174bpm [503b/km] 4cal 20.02/21.3kmph 18) 0.15km - 1:00(6:42/km) 165/173bpm [1105b/km] 12cal 8.96/21.4kmph 19) 0.1km - 20(3:14/km) 169/174bpm [546b/km] 4cal 18.56/18.95kmph 20) 0.15km - 1:00(6:36/km) 164/174bpm [1083b/km] 12cal 9.09/20.19kmph 21) 0.12km - 20(2:54/km) 176/181bpm [509b/km] 4cal 20.73/21.73kmph 22) 0.14km - 1:00(7:09/km) 162/171bpm [1160b/km] 11cal 8.38/21.56kmph 23) 3.29km - 20:22(6:11/km) 164/176bpm [1015b/km] 233cal 9.69/17.06kmph 24) 1km - 5:41(5:41/km) 163/174bpm [925b/km] 60cal 10.57/12.06kmph 25) 0.53km - 2:52(5:22/km) 165/169bpm [886b/km] 33cal 11.17/13.03kmph Add a comment	-	18.7mi, 2:26:32 Run - General 1) 1km - 5:18(5:18/km) 147/174bpm [779b/km] 71cal 11.32/11.86kmph 2) 1km - 5:47(5:47/km) 141/153bpm [816b/km] 72cal 10.36/12.16kmph 3) 0.43km - 2:11(5:05/km) 151/155bpm [767b/km] 30cal 11.81/12.19kmph 4) 1km - 4:19(4:19/km) 162/176bpm [701b/km] 66cal 13.87/14.34kmph 5) 1km - 4:19(4:19/km) 168/177bpm [725b/km] 68cal 13.9/14.38kmph 6) 1km - 4:21(4:21/km) 172/178bpm [747b/km] 70cal 13.82/14.64kmph 7) 1km - 4:21(4:21/km) 169/179bpm [734b/km] 68cal 13.82/14.68kmph 8) 1km - 4:47(4:47/km) 170/178bpm [813b/km] 75cal 12.55/13.71kmph 9) 1km - 4:32(4:32/km) 170/177bpm [771b/km] 71cal 13.22/13.57kmph 10) 1km - 4:59(4:59/km) 165/174bpm [823b/km] 74cal 12.03/15.28kmph 11) 1km - 4:25(4:25/km) 162/174bpm [715b/km] 59cal 13.59/14.08kmph 12) 1km - 4:35(4:35/km) 159/164bpm [728b/km] 59cal 13.11/13.87kmph 13) 1km - 4:26(4:26/km) 160/166bpm [708b/km] 57cal 13.55/15.05kmph 14) 1km - 4:31(4:31/km) 162/172bpm [732b/km] 59cal 13.28/16.89kmph 15) 1km - 4:38(4:38/km) 163/168bpm [755b/km] 63cal 12.96/13.54kmph 16) 1km - 4:33(4:33/km) 162/171bpm [737b/km] 58cal 13.18/15.12kmph 17) 1km - 5:29(5:29/km) 157/170bpm [860b/km] 54cal 10.95/12.73kmph 18) 1km - 5:03(5:03/km) 155/172bpm [781b/km] 43cal 11.9/14.44kmph 19) 1km - 4:52(4:52/km) 157/164bpm [765b/km] 46cal 12.32/14.28kmph 20) 1km - 4:45(4:45/km) 153/158bpm [727b/km] 35cal 12.63/13kmph 21) 1km - 4:52(4:52/km) 158/168bpm [769b/km] 49cal 12.33/12.66kmph 22) 1km - 4:55(4:55/km) 161/175bpm [791b/km] 53cal 12.21/12.8kmph 23) 1km - 5:10(5:10/km) 165/171bpm [852b/km] 69cal 11.62/12.43kmph 24) 1km - 5:00(5:00/km) 166/171bpm [831b/km] 66cal 11.98/12.39kmph 25) 1km - 4:49(4:49/km) 164/171bpm [790b/km] 59cal 12.46/12.93kmph 26) 1km - 4:47(4:47/km) 163/169bpm [780b/km] 54cal 12.54/13.2kmph 27) 1km - 5:30(5:30/km) 155/166bpm [852b/km] 40cal 10.91/12.83kmph 28) 1km - 4:59(4:59/km) 162/184bpm [808b/km] 51cal 12.03/12.46kmph 29) 1km - 5:07(5:07/km) 166/173bpm [850b/km] 62cal 11.71/12.43kmph 30) 1km - 5:15(5:15/km) 171/175bpm [897b/km] 76cal 11.44/13.1kmph 31) 0.73km - 3:57(5:26/km) 166/182bpm [901b/km] 48cal 11.06/12.02kmph Add a comment	4.2mi, 35:24 Run - General 1) 1km - 5:17(5:17/km) 125/141bpm [661b/km] 55cal 11.34/12.19kmph 2) 1km - 5:17(5:17/km) 132/142bpm [698b/km] 60cal 11.35/12.19kmph 3) 1km - 5:01(5:01/km) 140/167bpm [703b/km] 62cal 11.95/12.8kmph 4) 1km - 5:21(5:21/km) 160/176bpm [856b/km] 84cal 11.21/11.76kmph 5) 1km - 5:23(5:23/km) 164/173bpm [882b/km] 87cal 11.15/12.12kmph 6) 1km - 5:00(5:00/km) 160/168bpm [801b/km] 75cal 11.99/13.77kmph 7) 0.77km - 4:04(5:18/km) 167/174bpm [885b/km] 66cal 11.32/11.76kmph Add a comment	10mi, 1:29:21 Run - General 1) 1km - 5:06(5:06/km) 141/155bpm [720b/km] 67cal 11.76/12.6kmph 2) 1km - 5:52(5:52/km) 139/149bpm [815b/km] 73cal 10.23/11.46kmph 3) 1km - 5:47(5:47/km) 149/176bpm [862b/km] 78cal 10.37/12.16kmph 4) 1km - 5:45(5:45/km) 159/164bpm [915b/km] 88cal 10.43/10.81kmph 5) 1km - 5:44(5:44/km) 163/175bpm [935b/km] 90cal 10.46/11.15kmph 6) 1km - 5:30(5:30/km) 163/171bpm [896b/km] 86cal 10.91/11.62kmph 7) 1km - 5:31(5:31/km) 165/170bpm [911b/km] 87cal 10.86/11.12kmph 8) 1km - 5:38(5:38/km) 167/173bpm [941b/km] 90cal 10.65/11.42kmph 9) 1km - 5:42(5:42/km) 167/171bpm [952b/km] 90cal 10.53/10.78kmph 10) 1km - 5:32(5:32/km) 161/168bpm [891b/km] 79cal 10.85/11.15kmph 11) 1km - 5:35(5:35/km) 157/163bpm [876b/km] 69cal 10.76/11.29kmph 12) 1km - 5:28(5:28/km) 158/171bpm [864b/km] 68cal 10.97/11.56kmph 13) 1km - 5:21(5:21/km) 167/174bpm [893b/km] 81cal 11.22/11.76kmph 14) 1km - 5:29(5:29/km) 167/172bpm [916b/km] 84cal 10.94/12.02kmph 15) 1km - 5:32(5:32/km) 158/171bpm [873b/km] 58cal 10.86/11.96kmph 16) 1km - 5:42(5:42/km) 162/166bpm [923b/km] 71cal 10.53/11.02kmph 17) 0.02km - 7(6:04/km) 162/163bpm [982b/km] 1cal 9.9/9.84kmph Add a comment
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
3.5mi, 28:20 Run - General 1) 1km - 5:15(5:15/km) 141/161bpm [740b/km] 67cal 11.44/12.46kmph 2) 1km - 4:58(4:58/km) 152/175bpm [754b/km] 71cal 12.1/12.87kmph 3) 1km - 4:53(4:53/km) 169/177bpm [826b/km] 79cal 12.28/13.71kmph 4) 1km - 4:28(4:28/km) 173/182bpm [774b/km] 74cal 13.42/14.88kmph 5) 1km - 5:20(5:20/km) 169/179bpm [901b/km] 85cal 11.25/13.4kmph 6) 0.65km - 3:26(5:16/km) 166/177bpm [874b/km] 53cal 11.4/11.79kmph Add a comment	3.8mi, 32:40 Run - General 1) 1km - 5:37(5:37/km) 144/163bpm [809b/km] 74cal 10.68/11.29kmph 2) 1km - 5:44(5:44/km) 157/169bpm [900b/km] 86cal 10.47/10.92kmph 3) 1km - 5:52(5:52/km) 154/161bpm [903b/km] 84cal 10.23/11.42kmph 4) 1km - 5:23(5:23/km) 159/170bpm [856b/km] 81cal 11.15/12.02kmph 5) 1km - 4:19(4:19/km) 162/168bpm [700b/km] 66cal 13.88/15.02kmph 6) 1km - 5:34(5:34/km) 161/174bpm [896b/km] 83cal 10.78/14.58kmph 7) 0.03km - 11(5:21/km) 160/162bpm [857b/km] 2cal 11.2/10.04kmph Add a comment	3.5mi, 29:47 Run - General 1) 1km - 5:22(5:22/km) 141/155bpm [756b/km] 69cal 11.19/12.26kmph 2) 1km - 5:31(5:31/km) 148/161bpm [817b/km] 77cal 10.87/11.89kmph 3) 1km - 5:30(5:30/km) 163/171bpm [897b/km] 86cal 10.9/13.13kmph 4) 1km - 5:22(5:22/km) 166/179bpm [892b/km] 85cal 11.17/12.23kmph 5) 1km - 5:13(5:13/km) 178/186bpm [927b/km] 88cal 11.52/12.66kmph 6) 0.55km - 2:49(5:09/km) 178/184bpm [916b/km] 48cal 11.66/12.02kmph Add a comment	-	17mi, 2:14:03 Run - General 1) 1.8km - 10:12(5:39/km) 144/162bpm [814b/km] 133cal 10.61/12.09kmph 2) 25km - 2:01:31(4:52/km) 156/176bpm [758b/km] 1468cal 12.34/15.72kmph 3) 0.48km - 2:21(4:56/km) 161/170bpm [793b/km] 26cal 12.18/13.3kmph Add a comment	3.1mi, 27:19 Run - General 1) 1km - 5:46(5:46/km) 136/146bpm [785b/km] 72cal 10.39/11.42kmph 2) 1km - 5:49(5:49/km) 138/153bpm [802b/km] 72cal 10.32/10.92kmph 3) 1km - 5:34(5:34/km) 147/160bpm [819b/km] 77cal 10.77/11.99kmph 4) 1km - 4:56(4:56/km) 148/162bpm [730b/km] 68cal 12.16/13.71kmph 5) 1km - 5:03(5:03/km) 158/178bpm [798b/km] 78cal 11.88/12.5kmph 6) 0.03km - 10(5:05/km) 154/155bpm [782b/km] 2cal 11.81/12.09kmph Add a comment	3.2mi, 25:12 Run - General 1) 1km - 5:03(5:03/km) 142/159bpm [718b/km] 70cal 11.87/12.33kmph 2) 1km - 5:06(5:06/km) 151/164bpm [769b/km] 75cal 11.78/12.83kmph 3) 1km - 4:43(4:43/km) 151/158bpm [712b/km] 69cal 12.72/13.64kmph 4) 1km - 4:55(4:55/km) 153/159bpm [752b/km] 72cal 12.21/13.33kmph 5) 1km - 5:01(5:01/km) 153/168bpm [768b/km] 72cal 11.96/12.87kmph 6) 0.08km - 24(4:47/km) 151/154bpm [723b/km] 5cal 12.54/12.29kmph Add a comment
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
7.5mi, 1:00:28 Run - General 1) 2.02km - 10:16(5:05/km) 146/163bpm [742b/km] 149cal 11.8/13.44kmph 2) 0.75km - 2:59(3:59/km) 151/157bpm [601b/km] 44cal 15.08/15.89kmph 3) 0.01km - 3(8:06/km) 154/154bpm [1247b/km] 7.41/14.95kmph 4) 0.01km - 7(14:09/km) 157/158bpm [2222b/km] 1cal 4.24/14.34kmph 5) 0.1km - 1:20(13:42/km) 144/159bpm [1973b/km] 17cal 4.38/9.44kmph 6) 2km - 7:56(3:58/km) 165/184bpm [655b/km] 131cal 15.12/16.56kmph 7) 0.14km - 1:39(11:33/km) 162/182bpm [1870b/km] 26cal 5.2/15.12kmph 8) 0.8km - 3:01(3:46/km) 173/181bpm [653b/km] 52cal 15.9/19.45kmph 9) 0.22km - 2:15(10:21/km) 161/181bpm [1665b/km] 34cal 5.8/16.49kmph 10) 0.8km - 3:05(3:51/km) 173/186bpm [666b/km] 51cal 15.58/16.56kmph 11) 0.14km - 2:20(16:58/km) 159/179bpm [2697b/km] 32cal 3.54/15.65kmph 12) 0.8km - 2:59(3:44/km) 173/186bpm [647b/km] 49cal 16.05/17.94kmph 13) 0.2km - 2:15(10:58/km) 163/179bpm [1789b/km] 34cal 5.47/16.43kmph 14) 0.8km - 2:57(3:41/km) 174/186bpm [642b/km] 50cal 16.25/17.54kmph 15) 3.22km - 17:17(5:22/km) 176/187bpm [946b/km] 305cal 11.17/16.76kmph Add a comment	3.8mi, 34:25 Run - General 1) 1km - 5:38(5:38/km) 136/146bpm [766b/km] 73cal 10.66/11.05kmph 2) 1km - 5:41(5:41/km) 142/168bpm [807b/km] 77cal 10.56/10.85kmph 3) 1km - 5:44(5:44/km) 141/163bpm [808b/km] 74cal 10.47/10.98kmph 4) 1km - 5:39(5:39/km) 145/167bpm [818b/km] 74cal 10.63/11.56kmph 5) 1km - 5:40(5:40/km) 141/179bpm [798b/km] 66cal 10.6/11.05kmph 6) 1km - 5:30(5:30/km) 149/170bpm [819b/km] 72cal 10.92/11.49kmph 7) 0.1km - 34(5:57/km) 168/173bpm [1000b/km] 10cal 10.08/12.73kmph Add a comment	4.5mi, 43:03 Run - General 1) 1km - 5:26(5:26/km) 143/154bpm [778b/km] 76cal 11.03/12.66kmph 2) 1km - 6:42(6:42/km) 153/169bpm [1025b/km] 104cal 8.96/10.98kmph 3) 1km - 6:25(6:25/km) 150/172bpm [963b/km] 91cal 9.35/11.39kmph 4) 1km - 5:47(5:47/km) 163/170bpm [943b/km] 96cal 10.37/10.95kmph 5) 1km - 5:53(5:53/km) 160/174bpm [940b/km] 94cal 10.21/10.98kmph 6) 1km - 5:56(5:56/km) 147/167bpm [872b/km] 69cal 10.12/10.78kmph 7) 1km - 5:55(5:55/km) 136/144bpm [804b/km] 44cal 10.14/10.71kmph 8) 0.17km - 59(5:54/km) 134/136bpm [789b/km] 6cal 10.18/10.35kmph Add a comment	-	16.5mi, 2:09:26 Run - General 1) 1.18km - 6:34(5:35/km) 139/161bpm [776b/km] 85cal 10.75/12.6kmph 2) 25km - 2:01:10(4:51/km) 162/184bpm [785b/km] 1630cal 12.38/15.69kmph 3) 0.31km - 1:41(5:24/km) 166/182bpm [896b/km] 22cal 11.12/13.81kmph Add a comment	3.9mi, 34:43 Run - General 1) 1km - 6:02(6:02/km) 127/139bpm [767b/km] 65cal 9.94/10.88kmph 2) 1km - 5:31(5:31/km) 137/146bpm [756b/km] 68cal 10.87/11.49kmph 3) 1km - 5:35(5:35/km) 138/143bpm [771b/km] 67cal 10.74/11.15kmph 4) 1km - 5:27(5:27/km) 138/145bpm [751b/km] 62cal 11.02/12.6kmph 5) 1km - 5:22(5:22/km) 140/147bpm [752b/km] 63cal 11.17/11.56kmph 6) 1km - 5:19(5:19/km) 140/150bpm [745b/km] 58cal 11.27/12.19kmph 7) 0.26km - 1:26(5:29/km) 142/150bpm [779b/km] 17cal 10.94/11.62kmph Add a comment	4.6mi, 39:27 Run - General 1) 1km - 4:49(4:49/km) 136/154bpm [655b/km] 60cal 12.45/13.71kmph 2) 1km - 4:38(4:38/km) 148/153bpm [685b/km] 68cal 12.95/14.11kmph 3) 1km - 5:31(5:31/km) 154/169bpm [850b/km] 82cal 10.88/12.63kmph 4) 1km - 5:34(5:34/km) 157/171bpm [874b/km] 85cal 10.78/12.09kmph 5) 1km - 5:27(5:27/km) 166/172bpm [903b/km] 90cal 11.03/11.32kmph 6) 1km - 5:28(5:28/km) 166/175bpm [906b/km] 89cal 10.99/11.62kmph 7) 1km - 5:25(5:25/km) 166/171bpm [900b/km] 88cal 11.07/11.32kmph 8) 0.45km - 2:36(5:44/km) 165/175bpm [946b/km] 41cal 10.47/12.53kmph Add a comment

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