Knightphoenix

Last on at 1am, 22nd Dec 2024

M35 Hampshire

FETCH SUPPORTER

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Cove Joggers

Races
93
Miles
959
Miles
1
Miles
13
Miles
257
WAVA
58.42%
5k
22:30
10k
49:12
10M
1:25:49
Half
1:46:16

About Me
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Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? You don't have to run fast. Learn to run slow and far, speed will eventually come when you least expect it.

Recent Blogs
Marathon Majors Ballot for 2025 races pt2	14th Dec
Marathon Majors Ballot for 2025 races	6th Dec

My parkrun
Rushmoor parkrun

Recent Training
22nd Dec	General	1.3mi	20:08
21st Dec	General	3.2mi	32:06
19th Dec	General	5.4mi	52:41
18th Dec	General	4.9mi	57:33
17th Dec	General	0mi	59:50

Planned Races	Show more
Frimley Lodge parkrun	25th Dec
Woking parkrun	28th Dec
SXC League - Alice Holt	29th Dec
Winchester Trail Run	12th Jan
SXC League - Chawton House	19th Jan

12 Month Benchmarks	Run	Bike
Mile	6:27	3:42
5k	21:54	15:58
5mi	37:50	44:21
10k	47:36	51:06
10mi	1:19:39	0
Half	1:45:18	0
20mi	15:04:36	0
Mara	22:23:43	0

Recent Pictures
No pictures shared

Recent Threads
Haiku of 2024

Buddies (3)

Badges Collected	See available badges
+ 124 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	2013	2014	2015	2017	2023	2024	PB	WB
4km	1						4:16:23 4.06	4:16:23 1:43:09/mi	4.06
5km	66	29:31 43.53	40:36 31.65	27:39 46.47	35:45 35.94	29:19 44.84	22:30 58.42	22:30 7:15/mi	58.42
5.4mi	1						47:59 48.27	47:59 8:53/mi	48.27
10km	12						49:12 54.37	49:12 7:55/mi	54.37
10mi	2						1:25:49 51.52	1:25:49 8:35/mi	51.52
13.1mi	8	2:39:19 36.39	2:37:59 36.70				1:46:16 55.05	1:46:16 8:07/mi	55.05
30mi	1						5:05:23 47.37	5:05:23 10:11/mi	47.37

Date	Planned Races			Distance
20 Sep	Copenhagen half marathon			13.1mi
26 Oct	Valencia Half Marathon Confirmed			13.1mi
19 Oct	Detroit Free Press Marathon			26.2mi
18 Oct	Detroit Free Press 1 Mile			1mi
12 Oct	Manchester Half Marathon Confirmed			13.1mi
5 Oct	Cardiff Half Marathon Confirmed			13.1mi
14 Sep	Copenhagen half marathon Confirmed			13.1mi
7 Sep	Great North Run Confirmed			13.1mi
5 Sep	Great North 5k Confirmed			5km
6 Jul	Great North 10K Confirmed			10km
15 Jun	Hampshire Hoppit Trail Half Marathon			13.1mi
1 Jun	Bank of America Chicago 13.1			13.1mi
11 May	Bracknell Half Marathon			13.1mi
4 May	Run Frimley 10k			10km
27 Apr	Manchester Marathon Confirmed			26.2mi
6 Apr	BERLIN HALF MARATHON Confirmed			13.1mi
5 Apr	Prague Half Marathon Confirmed			13.1mi
30 Mar	Cranleigh 21			21mi
23 Mar	Shamrock Shuffle 8K Run			8km
16 Mar	Fleet Half Marathon			13.1mi
9 Mar	LISBON HALF MARATHON Confirmed			13.1mi
23 Feb	SXC League - The Bourne Woods Confirmed			5mi
16 Feb	Bramley 20 Confirmed			20mi
9 Feb	Farnborough Half Marathon Confirmed			13.1mi
2 Feb	Watford Half Marathon			13.1mi
25 Jan	Rushmoor parkrun			5km
19 Jan	SXC League - Chawton House Confirmed			5mi
12 Jan	Winchester Trail Run Confirmed			13.1mi
29 Dec	SXC League - Alice Holt Confirmed			5mi
28 Dec	Woking parkrun			5km
25 Dec	Frimley Lodge parkrun Confirmed			5km
2024		Result	WAVA	Distance
21 Dec	Frimley Lodge parkrun	28:55	45.78	5km
15 Dec	SXC League - Lord Wandsworth College	45:18	42.67	4.5mi
14 Dec	Lee-on-the-Solent parkrun	24:06	54.93	5km
8 Dec	Jingle Jog			5km
7 Dec	Dinton Pastures parkrun	26:31	49.57	5km
30 Nov	Dartford parkrun	24:38	53.36	5km
23 Nov	Volksgarten parkrun	23:26	56.09	5km
16 Nov	Winchester parkrun	23:21	56.29	5km
9 Nov	Battersea parkrun	22:38	58.08	5km
3 Nov	SXC League - Benyons Enclosure	42:40	48.11	4.8mi
2 Nov	Yarborough Leisure Centre parkrun	22:53	57.44	5km
27 Oct	Valencia Half Marathon	1:48:56	53.70	13.1mi
19 Oct	Frimley Lodge parkrun	27:20	48.09	5km
13 Oct	Manchester Half Marathon PB	1:46:16	55.05	13.1mi
12 Oct	Andover parkrun	23:57	54.88	5km
6 Oct	Rushmoor Wellesley 10k	50:29	52.99	10km
5 Oct	Epworth Equestrian parkrun	25:22	51.82	5km
28 Sep	Woking parkrun	24:32	53.58	5km
15 Sep	Copenhagen half marathon	1:48:43	53.81	13.1mi
14 Sep	Fælledparken parkrun	23:39	55.58	5km
8 Sep	Surrey Half Marathon	1:55:34	50.62	13.1mi
7 Sep	Southampton parkrun	23:17	56.45	5km
31 Aug	Bushy parkrun	23:38	55.62	5km
17 Aug	Jersey Farm parkrun	24:21	53.98	5km
15 Aug	Dinton Summer Series - Race 4 (10K)	54:23	49.19	10km
11 Aug	The Hart 4 Trail Relay Race PB	4:16:23	4.06	4km
10 Aug	Y Promenâd parkrun	23:44	55.38	5km
7 Aug	Yateley 10K Series - Race 3	51:40	51.78	10km
3 Aug	Daventry parkrun	24:16	54.17	5km
27 Jul	Zuiderpark parkrun PB	22:30	58.42	5km
18 Jul	Dinton Summer Series - Race 3 (10K)	55:00	48.64	10km
13 Jul	Littlehampton Prom parkrun	22:52	57.48	5km
6 Jul	Victoria Dock parkrun	23:35	55.74	5km
5 Jul	Elstead Marathon (5.4 miles) PB	47:59	48.27	5.4mi
3 Jul	Yateley 10K Series - Race 2	49:51	53.66	10km
29 Jun	Tonbridge parkrun	24:13	54.28	5km
22 Jun	Osterley parkrun	23:46	55.31	5km
20 Jun	Dinton Summer Series - Race 2 (10K)	53:42	49.81	10km
18 Jun	Thruxton 10K Series #2	50:33	52.92	10km
16 Jun	Hampshire Hoppit Trail Half Marathon	2:20:46	41.55	13.1mi
8 Jun	Endure24 - Reading PB	5:05:23	47.37	30mi
8 Jun	Newbury parkrun	27:36	47.62	5km
5 Jun	Yateley 10K Series - Race 1 PB	49:12	54.37	10km
1 Jun	Itchen Valley Country parkrun	25:08	52.30	5km
25 May	Prospect parkrun	24:12	54.32	5km
21 May	Thruxton 10K Series #1	55:00	48.64	10km
19 May	Hook 10 PB	1:25:49	51.52	10mi
11 May	Sandhurst Memorial parkrun	24:20	54.02	5km
5 May	Run Frimley 10k	49:52	53.64	10km
2 May	Windlesham Pairs Relay	46:53	57.06	10km
28 Apr	Little troopers Aldershot 10k	51:24	52.04	10km
20 Apr	Rushmoor parkrun	57:59	22.67	5km
13 Apr	Frimley Lodge parkrun	32:36	40.32	5km
7 Apr	Cherry Blossom 10 Mile	1:28:25	50.00	10mi
6 Apr	Cherry Blossom 5K	23:13	56.62	5km
30 Mar	Woodley parkrun	23:28	56.01	5km
24 Mar	Fleet Half Marathon	1:52:45	51.88	13.1mi
23 Mar	Southsea parkrun	26:40	49.29	5km
16 Mar	Rushmoor parkrun	23:52	55.07	5km
9 Mar	Kingdom parkrun	25:15	52.06	5km
2 Mar	Rushmoor parkrun	39:48	33.03	5km
24 Feb	Cardiff parkrun	24:41	53.25	5km
18 Feb	SXC League - The Bourne Woods			5mi
17 Feb	Rushmoor parkrun	25:39	51.25	5km
10 Feb	Southsea parkrun	26:11	50.20	5km
3 Feb	Rushmoor parkrun	25:19	51.92	5km
27 Jan	Basingstoke parkrun	27:05	48.53	5km
13 Jan	Hogmoor Inclosure parkrun	27:33	47.71	5km
6 Jan	Rushmoor parkrun	28:05	46.81	5km
1 Jan	Rushmoor parkrun	27:39	47.54	5km
2023		Result	WAVA	Distance
30 Dec	Rushmoor parkrun SB	29:19	44.84	5km
25 Dec	Rushmoor parkrun	29:48	44.11	5km
23 Dec	Frimley Lodge parkrun	31:54	41.21	5km
16 Dec	Eastleigh parkrun	35:29	37.04	5km
9 Dec	Queen Elizabeth parkrun	39:14	33.28	5km
2 Dec	Alice Holt parkrun	32:53	39.71	5km
25 Nov	Woking parkrun	31:39	41.26	5km
11 Nov	Roosevelt Island DC parkrun	34:07	38.27	5km
28 Oct	Rushmoor parkrun	32:15	40.49	5km
14 Oct	Rushmoor parkrun	33:44	38.71	5km
7 Oct	Rushmoor parkrun	35:32	36.75	5km
30 Sep	Rushmoor parkrun	36:58	35.32	5km
23 Sep	Rushmoor parkrun	37:19	34.99	5km
2017		Result	WAVA	Distance
21 Oct	Guildford parkrun	44:35	28.82	5km
14 Oct	Guildford parkrun SB	35:45	35.94	5km
2015		Result	WAVA	Distance
7 Mar	Reading parkrun	28:11	45.59	5km
21 Feb	Reading parkrun	30:43	41.83	5km
14 Feb	Reading parkrun SB	27:39	46.47	5km
7 Feb	Upton Court parkrun	30:27	42.20	5km
24 Jan	Reading parkrun	46:07	27.86	5km
2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon SB	2:37:59	36.70	13.1mi
18 Jan	Milton Keynes parkrun SB	40:36	31.65	5km
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	2:39:19	36.39	13.1mi
11 May	Bushy park parkrun SB	29:31	43.53	5km
27 Apr	Bushy park parkrun	33:22	38.51	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	21	11	24	19	21	40	57	43	21	257
2024	0	0	0	0	1.3	0	0	0	0	1.3
2024	51	115	141	122	90	118	138	103	83	959
2024	9	0	0	0	3	2	0	0	0	13

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
-	0mi, 46:15 Cross - General 1) 0km - 46:15(0/km) 75/106bpm [INFb/km] 186cal Add a comment 5.3mi, 53:57 Run - General 1) 1km - 5:44(5:44/km) 138/147bpm [792b/km] 90cal 326/W 10.45/11.47kmph 2) 1km - 5:43(5:43/km) 149/152bpm [851b/km] 92cal 321/W 10.5/12.16kmph 3) 1km - 7:26(7:26/km) 143/154bpm [1062b/km] 89cal 252/W 8.08/11.32kmph 4) 1km - 6:26(6:26/km) 145/149bpm [932b/km] 90cal 290/W 9.33/10.98kmph 5) 1km - 6:08(6:08/km) 147/151bpm [902b/km] 90cal 300/W 9.78/10.47kmph 6) 1km - 7:07(7:07/km) 141/151bpm [1003b/km] 90cal 264/W 8.44/11.36kmph 7) 1km - 6:20(6:20/km) 147/150bpm [931b/km] 91cal 292/W 9.48/11.69kmph 8) 1km - 6:09(6:09/km) 148/150bpm [909b/km] 90cal 302/W 9.77/10.35kmph 9) 0.46km - 2:56(6:23/km) 149/152bpm [951b/km] 41cal 299/W 9.4/11.36kmph Add a comment	4.8mi, 1:02:42 Run - General 1) 1km - 6:52(6:52/km) 135/143bpm [927b/km] 88cal 273/W 8.74/11.43kmph 2) 1km - 6:30(6:30/km) 144/148bpm [936b/km] 90cal 286/W 9.23/10.05kmph 3) 1km - 6:41(6:41/km) 136/145bpm [909b/km] 90cal 280/W 8.98/10.53kmph 4) 1km - 8:15(8:15/km) 120/144bpm [989b/km] 86cal 221/W 7.28/10.11kmph 5) 1km - 9:26(9:26/km) 110/146bpm [1038b/km] 85cal 197/W 6.36/10.03kmph 6) 1km - 10:13(10:13/km) 109/137bpm [1113b/km] 82cal 180/W 5.88/10.26kmph 7) 1km - 7:24(7:24/km) 137/147bpm [1013b/km] 89cal 259/W 8.11/10.29kmph 8) 0.72km - 7:22(10:14/km) 129/144bpm [1321b/km] 62cal 179/W 5.86/11.76kmph Add a comment	5.2mi, 53:38 Run - General 1) 1km - 6:56(6:56/km) 139/152bpm [964b/km] 89cal 268/W 8.65/11.32kmph 2) 1km - 6:13(6:13/km) 139/147bpm [863b/km] 90cal 300/W 9.66/10.47kmph 3) 1km - 6:12(6:12/km) 147/152bpm [912b/km] 90cal 312/W 9.67/10.35kmph 4) 1km - 6:07(6:07/km) 148/151bpm [906b/km] 90cal 299/W 9.8/11.39kmph 5) 1km - 6:04(6:04/km) 148/151bpm [898b/km] 91cal 298/W 9.89/10.98kmph 6) 1km - 6:33(6:33/km) 145/150bpm [949b/km] 89cal 294/W 9.17/10kmph 7) 1km - 6:14(6:14/km) 146/150bpm [911b/km] 90cal 286/W 9.62/10.98kmph 8) 1km - 6:41(6:41/km) 145/150bpm [969b/km] 90cal 280/W 8.98/10.68kmph 9) 0.39km - 2:37(6:42/km) 144/148bpm [964b/km] 35cal 291/W 8.96/11.04kmph Add a comment	2.2mi, 36:02 Walk - General 1) 1km - 10:32(10:32/km) 125/150bpm [1317b/km] 117cal 54/67rpm 5.7/7.6kmph 2) 1km - 9:53(9:53/km) 123/137bpm [1216b/km] 109cal 60/61rpm 6.07/6.74kmph 3) 1km - 10:16(10:16/km) 120/143bpm [1232b/km] 108cal 58/61rpm 5.84/6.17kmph 4) 0.54km - 5:21(9:58/km) 117/127bpm [1167b/km] 54cal 58/61rpm 6.02/6.08kmph Add a comment	3.2mi, 24:52 Run - General 1) 1km - 4:27(4:27/km) 149/165bpm [662b/km] 93cal 411/W 13.51/15.52kmph 2) 1km - 4:50(4:50/km) 156/161bpm [754b/km] 93cal 401/W 12.42/14.06kmph 3) 1km - 4:45(4:45/km) 157/161bpm [745b/km] 94cal 384/W 12.64/13.79kmph 4) 1km - 5:22(5:22/km) 159/168bpm [853b/km] 94cal 368/W 11.19/12.72kmph 5) 1km - 4:44(4:44/km) 166/175bpm [785b/km] 97cal 378/W 12.69/13.64kmph 6) 0.14km - 46(5:17/km) 178/181bpm [941b/km] 14cal 397/W 11.35/15.65kmph Add a comment	13.3mi, 2:16:39 Run - General 1) 1km - 6:42(6:42/km) 138/149bpm [925b/km] 90cal 272/W 8.95/11.36kmph 2) 1km - 6:22(6:22/km) 144/151bpm [917b/km] 92cal 298/W 9.42/10.94kmph 3) 1km - 6:21(6:21/km) 147/153bpm [933b/km] 92cal 296/W 9.45/11.73kmph 4) 1km - 6:08(6:08/km) 146/152bpm [896b/km] 92cal 312/W 9.77/11.96kmph 5) 1km - 6:16(6:16/km) 144/150bpm [902b/km] 103cal 317/W 9.58/11.61kmph 6) 1km - 6:57(6:57/km) 135/150bpm [938b/km] 101cal 294/W 8.63/11.04kmph 7) 1km - 6:04(6:04/km) 141/147bpm [855b/km] 96cal 308/W 9.9/10.71kmph 8) 1km - 5:56(5:56/km) 144/150bpm [855b/km] 98cal 312/W 10.11/11.76kmph 9) 1km - 6:05(6:05/km) 143/148bpm [870b/km] 99cal 306/W 9.86/10.75kmph 10) 1km - 7:05(7:05/km) 132/148bpm [935b/km] 99cal 263/W 8.47/11.47kmph 11) 1km - 6:16(6:16/km) 136/149bpm [852b/km] 94cal 298/W 9.58/11.92kmph 12) 1km - 5:39(5:39/km) 145/150bpm [819b/km] 93cal 313/W 10.62/12.12kmph 13) 1km - 5:42(5:42/km) 148/150bpm [843b/km] 93cal 313/W 10.53/13.14kmph 14) 1km - 7:36(7:36/km) 132/150bpm [1004b/km] 91cal 237/W 7.89/12.08kmph 15) 1km - 6:17(6:17/km) 138/147bpm [866b/km] 93cal 291/W 9.55/13.33kmph 16) 1km - 6:36(6:36/km) 142/151bpm [937b/km] 91cal 289/W 9.09/11.43kmph 17) 1km - 6:03(6:03/km) 145/155bpm [878b/km] 92cal 312/W 9.91/13.09kmph 18) 1km - 6:34(6:34/km) 147/154bpm [966b/km] 91cal 281/W 9.13/11.04kmph 19) 1km - 7:25(7:25/km) 133/152bpm [986b/km] 90cal 254/W 8.09/11.04kmph 20) 1km - 6:07(6:07/km) 150/152bpm [918b/km] 92cal 301/W 9.8/10.59kmph 21) 1km - 6:07(6:07/km) 149/154bpm [911b/km] 92cal 303/W 9.82/10.84kmph 22) 0.4km - 2:21(5:52/km) 151/155bpm [886b/km] 37cal 316/W 10.22/15.19kmph Add a comment
Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
-	0mi, 57:58 Cross - General 1) 0km - 57:58(0/km) 86/119bpm [INFb/km] 325cal Add a comment 5.3mi, 48:48 Run - General 1) 1km - 6:16(6:16/km) 138/148bpm [864b/km] 85cal 299/W 9.58/11.04kmph 2) 1km - 5:58(5:58/km) 146/154bpm [871b/km] 88cal 307/W 10.05/13.14kmph 3) 1km - 6:01(6:01/km) 149/158bpm [898b/km] 90cal 313/W 9.96/12.33kmph 4) 1km - 5:35(5:35/km) 155/162bpm [864b/km] 87cal 334/W 10.76/11.43kmph 5) 1km - 5:32(5:32/km) 152/158bpm [841b/km] 88cal 332/W 10.85/11.69kmph 6) 1km - 6:15(6:15/km) 143/158bpm [894b/km] 88cal 303/W 9.6/12.95kmph 7) 1km - 5:38(5:38/km) 152/158bpm [857b/km] 87cal 323/W 10.64/11.84kmph 8) 1km - 5:25(5:25/km) 150/157bpm [812b/km] 88cal 344/W 11.08/12kmph 9) 0.44km - 2:08(4:50/km) 157/162bpm [759b/km] 40cal 388/W 12.41/13.74kmph Add a comment	4.7mi, 56:59 Run - General 1) 1km - 6:34(6:34/km) 142/153bpm [932b/km] 85cal 286/W 9.14/10.05kmph 2) 1km - 6:01(6:01/km) 151/154bpm [909b/km] 87cal 309/W 9.96/10.88kmph 3) 1km - 6:10(6:10/km) 146/150bpm [900b/km] 86cal 302/W 9.73/10.98kmph 4) 1km - 6:31(6:31/km) 135/151bpm [880b/km] 88cal 287/W 9.21/10.4kmph 5) 1km - 8:25(8:25/km) 113/145bpm [952b/km] 84cal 218/W 7.12/10.26kmph 6) 1km - 6:07(6:07/km) 148/151bpm [905b/km] 86cal 302/W 9.81/10.29kmph 7) 1km - 10:18(10:18/km) 113/151bpm [1165b/km] 81cal 186/W 5.82/10.35kmph 8) 0.62km - 6:52(11:01/km) 113/123bpm [1246b/km] 49cal 166/W 5.44/5.77kmph Add a comment	5.2mi, 52:56 Run - General 1) 1km - 6:16(6:16/km) 142/154bpm [889b/km] 87cal 298/W 9.58/11.65kmph 2) 1km - 5:59(5:59/km) 147/150bpm [881b/km] 88cal 317/W 10.02/10.88kmph 3) 1km - 6:53(6:53/km) 140/154bpm [963b/km] 91cal 291/W 8.72/11.01kmph 4) 1km - 5:52(5:52/km) 147/150bpm [862b/km] 88cal 305/W 10.23/11.18kmph 5) 1km - 6:12(6:12/km) 147/154bpm [912b/km] 89cal 292/W 9.67/11.47kmph 6) 1km - 6:33(6:33/km) 134/152bpm [877b/km] 89cal 294/W 9.17/15.06kmph 7) 1km - 6:06(6:06/km) 145/148bpm [885b/km] 89cal 291/W 9.83/11.32kmph 8) 1km - 6:18(6:18/km) 147/149bpm [926b/km] 88cal 292/W 9.53/11.29kmph 9) 0.44km - 2:47(6:23/km) 149/151bpm [950b/km] 38cal 295/W 9.41/10.4kmph Add a comment 1.2mi, 23:18 Walk - General 1) 1km - 11:35(11:35/km) 88/96bpm [1019b/km] 68cal 54/60rpm 5.18/6.2kmph 2) 0.96km - 11:43(12:10/km) 90/110bpm [1096b/km] 73cal 54/57rpm 4.93/6.05kmph Add a comment	-	3.2mi, 26:28 Run - General 1) 1km - 5:16(5:16/km) 146/160bpm [768b/km] 92cal 344/W 11.4/13.9kmph 2) 1km - 4:55(4:55/km) 161/165bpm [791b/km] 93cal 374/W 12.21/14.23kmph 3) 1km - 5:21(5:21/km) 157/164bpm [840b/km] 96cal 349/W 11.21/12.54kmph 4) 1km - 5:25(5:25/km) 153/159bpm [828b/km] 94cal 342/W 11.08/12.12kmph 5) 1km - 5:07(5:07/km) 160/170bpm [818b/km] 95cal 361/W 11.74/13.19kmph 6) 0.1km - 25(4:19/km) 169/173bpm [729b/km] 8cal 425/W 13.9/15.86kmph Add a comment	13.3mi, 2:15:21 Run - General 1) 1km - 6:20(6:20/km) 141/152bpm [893b/km] 88cal 281/W 9.48/10.53kmph 2) 1km - 5:59(5:59/km) 142/148bpm [850b/km] 90cal 312/W 10.02/10.49kmph 3) 1km - 6:07(6:07/km) 143/149bpm [875b/km] 90cal 300/W 9.81/10.56kmph 4) 1km - 6:18(6:18/km) 140/144bpm [882b/km] 95cal 292/W 9.52/10.03kmph 5) 1km - 6:10(6:10/km) 141/146bpm [869b/km] 94cal 299/W 9.73/10.17kmph 6) 1km - 6:19(6:19/km) 142/147bpm [897b/km] 97cal 295/W 9.5/10.53kmph 7) 1km - 5:59(5:59/km) 146/149bpm [874b/km] 96cal 308/W 10.03/11.15kmph 8) 1km - 5:58(5:58/km) 144/149bpm [860b/km] 94cal 309/W 10.05/10.78kmph 9) 1km - 6:06(6:06/km) 144/155bpm [878b/km] 97cal 304/W 9.84/11.04kmph 10) 1km - 6:13(6:13/km) 147/155bpm [914b/km] 101cal 305/W 9.65/10.84kmph 11) 1km - 8:07(8:07/km) 131/149bpm [1062b/km] 106cal 231/W 7.4/11.11kmph 12) 1km - 5:53(5:53/km) 145/152bpm [852b/km] 90cal 308/W 10.21/11.76kmph 13) 1km - 6:14(6:14/km) 143/151bpm [890b/km] 94cal 298/W 9.64/11.76kmph 14) 1km - 5:51(5:51/km) 153/158bpm [894b/km] 90cal 311/W 10.27/10.88kmph 15) 1km - 5:57(5:57/km) 153/156bpm [910b/km] 89cal 308/W 10.09/10.59kmph 16) 1km - 6:56(6:56/km) 138/156bpm [957b/km] 88cal 267/W 8.65/10.91kmph 17) 1km - 7:55(7:55/km) 133/148bpm [1053b/km] 87cal 234/W 7.58/10.88kmph 18) 1km - 5:58(5:58/km) 148/153bpm [883b/km] 89cal 307/W 10.05/11.21kmph 19) 1km - 6:26(6:26/km) 150/160bpm [964b/km] 89cal 287/W 9.33/10.94kmph 20) 1km - 5:58(5:58/km) 152/155bpm [907b/km] 89cal 307/W 10.06/10.68kmph 21) 1km - 5:56(5:56/km) 155/157bpm [920b/km] 90cal 320/W 10.11/11.36kmph 22) 0.44km - 2:43(6:15/km) 157/163bpm [981b/km] 39cal 302/W 9.6/11.92kmph Add a comment 0.9mi, 17:27 Walk - General 1) 1km - 11:44(11:44/km) 97/109bpm [1138b/km] 83cal 55/72rpm 5.11/8.11kmph 2) 0.4km - 5:43(14:25/km) 116/147bpm [1673b/km] 57cal 39/81rpm 4.16/8.63kmph Add a comment 1.1mi, 16:42 Walk - General 1) 1km - 9:44(9:44/km) 93/102bpm [905b/km] 63cal 60/67rpm 6.17/10.03kmph 2) 0.74km - 6:58(9:25/km) 93/101bpm [876b/km] 46cal 61/68rpm 6.37/6.83kmph Add a comment
Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
1.8mi, 37:19 Walk - General 1) 1km - 12:57(12:57/km) 106/121bpm [1373b/km] 111cal 52/56rpm 4.63/5.55kmph 2) 1km - 12:52(12:52/km) 123/148bpm [1583b/km] 141cal 53/56rpm 4.66/4.9kmph 3) 0.84km - 11:30(13:42/km) 131/143bpm [1795b/km] 140cal 52/63rpm 4.38/4.79kmph Add a comment	0mi, 1:00:47 Cross - General 1) 0km - 1:00:47(0/km) 87/113bpm [INFb/km] 350cal Add a comment 6.1mi, 1:00:15 Run - General 1) 1km - 6:39(6:39/km) 135/149bpm [898b/km] 88cal 281/W 9.02/9.76kmph 2) 1km - 5:50(5:50/km) 148/158bpm [863b/km] 92cal 315/W 10.29/12.86kmph 3) 1km - 8:19(8:19/km) 133/165bpm [1106b/km] 98cal 230/W 7.21/13.23kmph 4) 1km - 5:43(5:43/km) 157/164bpm [898b/km] 92cal 332/W 10.49/13.28kmph 5) 1km - 5:58(5:58/km) 145/155bpm [864b/km] 91cal 316/W 10.07/11.54kmph 6) 1km - 5:38(5:38/km) 146/152bpm [823b/km] 90cal 326/W 10.64/11.96kmph 7) 1km - 6:12(6:12/km) 148/159bpm [918b/km] 98cal 310/W 9.67/15.39kmph 8) 1km - 5:38(5:38/km) 150/153bpm [846b/km] 94cal 327/W 10.64/12.08kmph 9) 1km - 5:30(5:30/km) 151/161bpm [831b/km] 93cal 338/W 10.9/11.76kmph 10) 0.85km - 4:47(5:36/km) 154/159bpm [862b/km] 84cal 337/W 10.72/11.92kmph Add a comment	5mi, 46:31 Run - General 1) 1km - 5:46(5:46/km) 146/169bpm [842b/km] 90cal 324/W 10.41/16.82kmph 2) 1km - 6:37(6:37/km) 136/158bpm [901b/km] 91cal 281/W 9.06/11.8kmph 3) 1km - 5:45(5:45/km) 143/152bpm [821b/km] 92cal 328/W 10.44/11.36kmph 4) 1km - 5:44(5:44/km) 149/152bpm [855b/km] 91cal 324/W 10.45/11.5kmph 5) 1km - 5:45(5:45/km) 145/154bpm [834b/km] 91cal 320/W 10.43/11.76kmph 6) 1km - 5:15(5:15/km) 151/156bpm [792b/km] 92cal 351/W 11.44/12.16kmph 7) 1km - 6:01(6:01/km) 148/158bpm [891b/km] 91cal 314/W 9.97/12.46kmph 8) 1km - 5:24(5:24/km) 151/160bpm [817b/km] 92cal 344/W 11.1/11.88kmph 9) 0.04km - 14(5:36/km) 146/148bpm [817b/km] 3cal 351/W 10.72/12.63kmph Add a comment	1.3mi, 21:30 Walk - General 1) 1km - 11:05(11:05/km) 101/114bpm [1120b/km] 85cal 56/64rpm 5.41/6.53kmph 2) 1km - 9:48(9:48/km) 108/116bpm [1058b/km] 86cal 60/67rpm 6.12/6.75kmph 3) 0.06km - 37(9:57/km) 112/115bpm [1114b/km] 6cal 62/63rpm 6.03/6.75kmph Add a comment 1.4mi, 23:28 Walk - General 1) 1km - 10:17(10:17/km) 99/116bpm [1018b/km] 77cal 57/60rpm 5.84/6.75kmph 2) 1km - 10:16(10:16/km) 96/105bpm [985b/km] 73cal 58/61rpm 5.85/6.18kmph 3) 0.17km - 2:55(16:58/km) 98/109bpm [1662b/km] 21cal 38/60rpm 3.54/6.48kmph Add a comment	3.4mi, 1:23:23 Walk - General 1) 1km - 13:00(13:00/km) 113/129bpm [1468b/km] 123cal 53/62rpm 4.62/6.11kmph 2) 1km - 19:53(19:53/km) 98/134bpm [1949b/km] 146cal 33/69rpm 3.02/7.48kmph 3) 1km - 12:44(12:44/km) 103/133bpm [1312b/km] 102cal 54/62rpm 4.71/5.92kmph 4) 1km - 13:49(13:49/km) 116/154bpm [1603b/km] 137cal 52/57rpm 4.34/5.04kmph 5) 1km - 15:45(15:45/km) 90/116bpm [1418b/km] 98cal 48/75rpm 3.81/5.38kmph 6) 0.52km - 8:12(15:53/km) 109/133bpm [1731b/km] 73cal 47/56rpm 3.78/4.89kmph Add a comment	1mi, 15:37 Walk - General 1) 1km - 9:47(9:47/km) 128/152bpm [1253b/km] 112cal 59/63rpm 6.13/7.07kmph 2) 0.65km - 5:49(9:01/km) 134/146bpm [1207b/km] 74cal 61/64rpm 6.66/6.91kmph Add a comment 3.1mi, 24:10 Run - General 1) 1km - 5:09(5:09/km) 142/156bpm [731b/km] 90cal 357/W 11.66/13.14kmph 2) 1km - 4:48(4:48/km) 157/164bpm [752b/km] 93cal 383/W 12.52/15.65kmph 3) 1km - 4:50(4:50/km) 162/165bpm [784b/km] 94cal 384/W 12.39/13.59kmph 4) 1km - 4:48(4:48/km) 163/166bpm [782b/km] 92cal 385/W 12.51/13.48kmph 5) 1km - 4:29(4:29/km) 166/175bpm [744b/km] 94cal 410/W 13.4/16.29kmph 6) 0.02km - 7(5:31/km) 176/177bpm [971b/km] 2cal 473/W 10.87/15.93kmph Add a comment	0.9mi, 17:22 Walk - General 1) 1km - 12:52(12:52/km) 104/117bpm [1338b/km] 106cal 51/60rpm 4.66/5.93kmph 2) 0.42km - 4:30(10:38/km) 116/121bpm [1233b/km] 45cal 58/60rpm 5.64/5.98kmph Add a comment 3.2mi, 1:11:27 Walk - General 1) 1km - 13:09(13:09/km) 92/106bpm [1211b/km] 85cal 52/83rpm 4.56/10.56kmph 2) 1km - 14:25(14:25/km) 101/113bpm [1456b/km] 113cal 52/70rpm 4.16/4.6kmph 3) 1km - 13:48(13:48/km) 95/106bpm [1311b/km] 96cal 52/57rpm 4.35/4.51kmph 4) 1km - 14:01(14:01/km) 95/111bpm [1332b/km] 96cal 51/52rpm 4.28/4.38kmph 5) 1km - 13:40(13:40/km) 97/113bpm [1326b/km] 98cal 51/68rpm 4.39/5.13kmph 6) 0.18km - 2:24(13:26/km) 79/88bpm [1061b/km] 11cal 51/53rpm 4.47/4.45kmph Add a comment 4.6mi, 45:18 Run - General 1) 1km - 5:25(5:25/km) 142/159bpm [770b/km] 76cal 324/W 11.07/12.2kmph 2) 1km - 6:04(6:04/km) 160/162bpm [971b/km] 100cal 368/W 9.89/13kmph 3) 1km - 6:04(6:04/km) 163/168bpm [989b/km] 103cal 314/W 9.89/10.81kmph 4) 1km - 6:26(6:26/km) 160/170bpm [1029b/km] 106cal 302/W 9.33/14.7kmph 5) 1km - 6:42(6:42/km) 155/178bpm [1039b/km] 105cal 286/W 8.96/11.57kmph 6) 1km - 6:57(6:57/km) 158/177bpm [1098b/km] 112cal 290/W 8.63/10.2kmph 7) 1km - 5:28(5:28/km) 162/177bpm [886b/km] 92cal 296/W 10.97/14.01kmph 8) 0.42km - 2:11(5:11/km) 170/177bpm [880b/km] 40cal 394/W 11.59/12.68kmph Add a comment
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	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
3.3mi, 1:11:39 Walk - General 1) 1km - 13:23(13:23/km) 98/117bpm [1311b/km] 98cal 51/56rpm 4.49/5.45kmph 2) 1km - 13:34(13:34/km) 109/146bpm [1479b/km] 122cal 52/71rpm 4.42/4.87kmph 3) 1km - 13:41(13:41/km) 124/136bpm [1697b/km] 154cal 51/74rpm 4.38/4.58kmph 4) 1km - 13:09(13:09/km) 126/152bpm [1657b/km] 152cal 52/58rpm 4.56/4.78kmph 5) 1km - 13:45(13:45/km) 85/121bpm [1169b/km] 74cal 49/57rpm 4.36/5.55kmph 6) 0.32km - 4:07(12:53/km) 64/89bpm [825b/km] 9cal 52/55rpm 4.65/4.71kmph Add a comment	0mi, 59:50 Cross - General 1) 0km - 59:50(0/km) 89/118bpm [INFb/km] 364cal Add a comment 5.6mi, 50:56 Run - General 1) 1km - 5:23(5:23/km) 147/159bpm [792b/km] 91cal 347/W 11.14/12.2kmph 2) 1km - 5:38(5:38/km) 156/164bpm [878b/km] 92cal 331/W 10.66/15.19kmph 3) 1km - 6:14(6:14/km) 142/164bpm [884b/km] 91cal 301/W 9.64/12.54kmph 4) 1km - 5:39(5:39/km) 146/149bpm [826b/km] 91cal 334/W 10.61/12.68kmph 5) 1km - 5:33(5:33/km) 149/154bpm [827b/km] 92cal 331/W 10.81/11.43kmph 6) 1km - 6:03(6:03/km) 149/157bpm [901b/km] 95cal 317/W 9.92/12.46kmph 7) 1km - 5:37(5:37/km) 150/158bpm [843b/km] 94cal 329/W 10.67/12.95kmph 8) 1km - 5:33(5:33/km) 154/159bpm [854b/km] 97cal 339/W 10.82/12.33kmph 9) 0.94km - 5:16(5:36/km) 161/182bpm [902b/km] 94cal 334/W 10.71/17.06kmph Add a comment	4.9mi, 57:33 Run - General 1) 1km - 6:36(6:36/km) 131/148bpm [865b/km] 88cal 281/W 9.08/10.03kmph 2) 1km - 6:37(6:37/km) 133/142bpm [879b/km] 91cal 283/W 9.08/10.75kmph 3) 1km - 6:46(6:46/km) 132/147bpm [894b/km] 95cal 271/W 8.86/12.08kmph 4) 1km - 7:57(7:57/km) 121/144bpm [961b/km] 93cal 234/W 7.55/10.71kmph 5) 1km - 7:45(7:45/km) 117/144bpm [906b/km] 84cal 239/W 7.75/10.62kmph 6) 1km - 5:56(5:56/km) 141/146bpm [836b/km] 89cal 311/W 10.12/10.71kmph 7) 1km - 10:06(10:06/km) 108/145bpm [1091b/km] 95cal 192/W 5.94/10.47kmph 8) 0.81km - 5:51(7:14/km) 136/152bpm [984b/km] 76cal 255/W 8.29/10.84kmph Add a comment	5.4mi, 52:41 Run - General 1) 1km - 6:21(6:21/km) 139/150bpm [883b/km] 89cal 287/W 9.45/10.38kmph 2) 1km - 6:10(6:10/km) 148/151bpm [912b/km] 90cal 300/W 9.73/10.4kmph 3) 1km - 6:42(6:42/km) 147/157bpm [984b/km] 90cal 289/W 8.96/10.65kmph 4) 1km - 5:33(5:33/km) 140/149bpm [777b/km] 91cal 326/W 10.81/12.33kmph 5) 1km - 4:54(4:54/km) 149/155bpm [729b/km] 93cal 364/W 12.27/13.53kmph 6) 1km - 7:41(7:41/km) 134/160bpm [1029b/km] 90cal 249/W 7.81/13.14kmph 7) 1km - 6:02(6:02/km) 142/149bpm [857b/km] 90cal 297/W 9.95/11.43kmph 8) 1km - 5:42(5:42/km) 146/153bpm [832b/km] 91cal 310/W 10.53/12.24kmph 9) 0.66km - 3:38(5:32/km) 151/156bpm [835b/km] 60cal 342/W 10.85/12.33kmph Add a comment	-	3.2mi, 32:06 Run - General 1) 1km - 6:16(6:16/km) 143/158bpm [897b/km] 91cal 297/W 9.57/13.09kmph 2) 1km - 5:42(5:42/km) 153/157bpm [872b/km] 91cal 323/W 10.53/12.37kmph 3) 1km - 5:30(5:30/km) 151/156bpm [831b/km] 91cal 322/W 10.9/12.16kmph 4) 1km - 5:36(5:36/km) 157/165bpm [879b/km] 91cal 340/W 10.72/12.16kmph 5) 1km - 5:18(5:18/km) 164/168bpm [869b/km] 91cal 355/W 11.32/12.68kmph 6) 0.18km - 3:43(20:13/km) 131/173bpm [2648b/km] 16cal 94/W 2.97/13.38kmph Add a comment	1.3mi, 20:08 Walk - General 1) 1km - 9:09(9:09/km) 111/147bpm [1015b/km] 84cal 62/67rpm 6.56/6.82kmph 2) 1km - 9:06(9:06/km) 131/154bpm [1192b/km] 111cal 62/67rpm 6.6/6.9kmph 3) 0.08km - 1:53(22:55/km) 90/95bpm [2062b/km] 12cal 37/62rpm 2.62/6.62kmph Add a comment

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