Lorenzo

Last on at 11am, 13th Nov 2024

M55

Springbok (69)

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Recent Training
17th Nov	General	26.6mi	3:58:38
13th Nov	Easy	5mi	45:17
12th Nov	Trail Run	6.6mi	1:40:01
11th Nov	Easy	4.6mi	39:02
10th Nov	Easy	7.6mi	1:07:33

12 Month Benchmarks	Run	Bike
Mile	5:49	2:23
5k	19:58	8:02
5mi	33:55	14:20
10k	42:11	20:19
10mi	1:08:27	34:59
Half	1:29:54	52:03
20mi	2:28:38	0
Mara	3:24:16	0
50k	5:16:47	0

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	25		20:19 66.12	20:03 67.49	19:54 68.51		19:33 70.78	19:18 72.24	18:58 74.08	18:48 75.31			19:10 75.62					19:51 76.02			18:48 6:03/mi	76.02
5mi	4						33:07 67.90	38:02 60.06	32:57 69.32												32:57 6:35/mi	69.32
10km	26		1:00:17 45.12	41:53 65.41		40:32 68.66	39:55 70.28	41:38 67.92	40:15 70.82	38:58 73.75	40:00 72.44	39:21 74.25	40:22 72.98	40:30 73.36				43:24 70.85	41:39 74.47		38:58 6:16/mi	74.47
12.6km	1																		52:03 76.15		52:03 6:39/mi	76.15
10mi	8	1:20:54 55.18				1:09:22 66.23	1:08:09 67.96			1:05:34 72.40	1:07:53 70.52			1:05:50 74.59							1:05:34 6:33/mi	74.59
13.1mi	19	1:38:20 60.04	2:09:20 45.92		1:31:25 65.90	1:27:59 69.03			1:26:32 71.95	1:27:13 71.99		1:27:14 73.21	1:28:26 72.84	1:26:49 74.85	1:27:49 74.64	1:30:18 73.23	1:32:13 72.35	1:30:24 74.48	2:14:23 50.56	1:30:34 75.70	1:26:32 6:36/mi	75.70
24km	1														1:45:36 71.26						1:45:36 7:05/mi	71.26
15mi	3										1:44:20 70.11	1:42:33 71.94									1:42:33 6:50/mi	71.94
30km	1			2:41:27 53.98																	2:41:27 8:40/mi	53.98
20mi	1																			2:25:05 74.31	2:25:05 7:15/mi	74.31
21mi	3	2:46:11 58.87							2:32:05 67.84										2:41:00 69.93		2:32:05 7:15/mi	69.93
26.2mi	33	3:33:34 57.96	3:19:38 62.38	3:18:46 63.07	3:13:23 65.32	3:14:42 65.41	3:16:10 65.46	3:13:29 66.91	3:11:06 68.32	3:06:53 70.44	3:07:21 70.86	3:06:27 71.82	3:10:00 71.09	3:08:19 72.35	3:27:02 66.38	3:15:06 71.07	3:14:24 71.96	3:14:00 72.77	3:10:51 74.64	3:26:36 69.58	3:06:27 7:07/mi	74.64
50km	1																		5:24:39 54.46		5:24:39 10:27/mi	54.46
32.2mi	1																			5:03:39 60.98	5:03:39 9:26/mi	60.98
57km	1																		7:46:00 44.44		7:46:00 13:09/mi	44.44
43mi	1																		7:26:04 58.90		7:26:04 10:22/mi	58.90
45mi	2					7:47:00 53.10							6:44:15 65.06								6:44:15 8:59/mi	65.06
50mi	2						8:11:22 57.61	7:43:50 61.54													7:43:50 9:17/mi	61.54
52.4mi	1													11:07:43 47.91							11:07:43 12:45/mi	47.91
87.7km	1										8:54:07 61.48										8:54:07 9:48/mi	61.48
70mi	1											12:44:00 60.42									12:44:00 10:55/mi	60.42

2024		Result	WAVA	Distance
23 Jun	The Picnic			26.2mi
8 Jun	Dartmoor Discovery 32.2 PB	5:03:39	60.98	32.2mi
21 Apr	London Marathon SB	3:26:36	69.58	26.2mi
17 Mar	Kingston Breakfast Run 20mile PB	2:25:05	74.31	20mi
25 Feb	Wokingham Half Marathon SB	1:30:34	75.70	13.1mi
2023		Result	WAVA	Distance
3 Dec	Hurtwood 50K PB	5:24:39	54.46	50km
24 Sep	Vitality London 10,000 SB	41:39	74.47	10km
9 Jul	Snowdon Ultra Trail Marathon PB	7:46:00	44.44	57km
25 Jun	Trionium Midsummer Munro SB	2:14:23	50.56	13.1mi
23 Apr	London Marathon SB	3:10:51	74.64	26.2mi
26 Mar	Cranleigh 21 SB	2:41:00	69.93	21mi
7 Jan	Country to Capital PB	7:26:04	58.90	43mi
1 Jan	Trionium Knacker Cracker PB	52:03	76.15	12.6km
2022		Result	WAVA	Distance
11 Sep	Great North Run SB	1:30:24	74.48	13.1mi
24 Jul	Surrey Slog Half Marathon	1:50:22	61.00	13.1mi
6 Jul	Reigate Priory Summer Evening 10K SB	43:24	70.85	10km
24 Apr	ATW Dorney Lake Marathon SB	3:14:00	72.77	26.2mi
16 Apr	Nonsuch parkrun SB	19:51	76.02	5km
3 Apr	Manchester Marathon	3:17:00	71.66	26.2mi
27 Feb	Wokingham Half Marathon	1:30:44	74.20	13.1mi
2021		Result	WAVA	Distance
17 Oct	Yorkshire Marathon SB	3:14:24	71.96	26.2mi
26 Sep	Harry Hawkes Half Marathon SB	1:32:13	72.35	13.1mi
2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon SB	3:15:06	71.07	26.2mi
23 Feb	The Quicksilver Hampton Court Half Marathon SB	1:30:18	73.23	13.1mi
2019		Result	WAVA	Distance
15 Apr	Boston Marathon SB	3:27:02	66.38	26.2mi
31 Mar	Cranleigh 15/21 PB	1:45:36	71.26	24km
17 Mar	Fleet Half Marathon SB	1:27:49	74.64	13.1mi
2018		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:08:19	72.35	26.2mi
1 Jul	The Picnic	5:38:00	40.31	26.2mi
23 Jun	Race to the King PB	11:07:43	47.91	52.4mi
28 May	Vitality London 10,000 SB	40:30	73.36	10km
22 Apr	London Marathon	3:18:47	68.54	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:05:50	74.59	10mi
11 Mar	Surrey Half Marathon SB	1:26:49	74.85	13.1mi
2017		Result	WAVA	Distance
23 Jul	Elmbridge 10K SB	40:22	72.98	10km
23 Apr	London Marathon SB	3:10:00	71.09	26.2mi
19 Mar	Fleet Half Marathon SB	1:28:26	72.84	13.1mi
21 Jan	Nonsuch parkrun SB	19:10	75.62	5km
14 Jan	Country to Capital PB	6:44:15	65.06	45mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:41:00	60.59	26.2mi
18 Jun	Rat Race The Wall PB	12:44:00	60.42	70mi
24 Apr	London Marathon PB	3:06:27	71.82	26.2mi
20 Mar	Cranleigh 15 PB	1:42:33	71.94	15mi
5 Mar	Self-Transcendence 10k SB	39:21	74.25	10km
21 Feb	Hampton Court Half Marathon SB	1:27:14	73.21	13.1mi
2015		Result	WAVA	Distance
22 Nov	Phoenix Riverside Winter Marathon	3:09:30	70.66	26.2mi
15 Nov	Epsom 10 SB	1:07:53	70.52	10mi
21 Jun	Ranelagh Harriers Richmond 10k SB	40:00	72.44	10km
31 May	Comrades Marathon PB	8:54:07	61.48	87.72km
26 Apr	London Marathon SB	3:07:21	70.86	26.2mi
18 Apr	Clandon Park Run	41:19	70.13	10km
29 Mar	Cranleigh 15 SB	1:44:20	70.11	15mi
2014		Result	WAVA	Distance
23 Nov	Epsom 10	1:06:47	71.68	10mi
1 Nov	Thames Meander Winter Marathon	3:13:59	67.86	26.2mi
25 Oct	Self Transcendence 10M PB	1:05:34	72.40	10mi
21 Sep	Reigate Half Marathon	1:28:39	70.82	13.1mi
31 May	Stockholm Marathon	3:27:26	63.46	26.2mi
10 May	Rushmoor parkrun	19:22	73.11	5km
3 May	Battersea Park Self-Transcendence 10k PB	38:58	73.75	10km
13 Apr	London Marathon SB	3:06:53	70.44	26.2mi
5 Apr	Nonsuch parkrun PB	18:48	75.31	5km
9 Mar	Surrey Half Marathon SB	1:27:13	71.99	13.1mi
26 Jan	Brixton 10K	40:25	71.11	10km
2013		Result	WAVA	Distance
1 Dec	Wisley Mabac	36:42	62.74	5mi
17 Nov	Gosport Half Marathon PB	1:26:32	71.95	13.1mi
12 Oct	Surrey Master's Cross Country Championship	40:33	70.30	10km
6 Oct	MABAC Nonsuch Park PB	32:57	69.32	5mi
28 Jul	Capital Runners Bushy Park 10K	40:48	69.87	10km
7 Jul	Cranleigh 10K	41:32	68.64	10km
29 Jun	Nonsuch parkrun	19:09	73.37	5km
22 Jun	Nonsuch parkrun	19:40	71.44	5km
16 Jun	Capital Runners Bushy Park 10K SB	40:15	70.82	10km
18 May	Nonsuch parkrun SB	18:58	74.08	5km
12 May	Wimbledon Common 10K	40:28	70.44	10km
4 May	Nonsuch parkrun	19:01	73.88	5km
21 Apr	London Marathon SB	3:11:06	68.32	26.2mi
6 Apr	Nonsuch parkrun	19:09	73.37	5km
30 Mar	Little Stoke parkrun	19:38	71.56	5km
24 Mar	Cranleigh 21 PB	2:32:05	67.84	21mi
10 Mar	The Vale Gallop	44:53	63.51	10km
2012		Result	WAVA	Distance
2 Dec	Wisley Mabac SB	38:02	60.06	5mi
25 Nov	Three Molehills	1:49:14	65.85	15mi
21 Oct	The Greensand Marathon	3:54:35	55.19	26.2mi
21 Jul	Bushy parkrun SB	19:18	72.24	5km
4 Jul	Reigate Priory Summer 10k SB	41:38	67.92	10km
22 Apr	London Marathon SB	3:13:29	66.91	26.2mi
3 Mar	Bushy Park parkrun	19:29	71.56	5km
4 Feb	Thames Trot PB	7:43:50	61.54	50mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon SB	3:16:10	65.46	26.2mi
24 Jul	Elmbridge 10k SB	39:55	70.28	10km
10 Jul	Cranleigh 10k	40:44	68.87	10km
9 Jul	bushy park parkrun SB	19:33	70.78	5km
18 Jun	THE PICNIC	4:53:28	43.75	26.2mi
7 May	Bushy parkrun	19:36	70.60	5km
22 Apr	Maidenhead Easter 10 SB	1:08:09	67.96	10mi
12 Mar	East Surrey League Road Relays	13:08	69.80	2.1mi
6 Mar	Richmond Park Mabac SB	33:07	67.90	5mi
20 Feb	The Vale Gallop	43:56	63.85	10km
5 Feb	Thames Trot SB	8:11:22	57.61	50mi
2010		Result	WAVA	Distance
6 Nov	Triandrun Winter Ballbuster	3:20:51		0km/24mi/16mi
12 Sep	London Duathlon Ultra 20km run / 80km bike /10km	5:02:48		0km/80km/30km
25 Jul	Elmbridge 10K SB	40:32	68.66	10km
23 May	Dorking 10 SB	1:09:22	66.23	10mi
3 May	Esher Church School 10K	40:35	68.58	10km
25 Apr	London Marathon SB	3:14:42	65.41	26.2mi
13 Mar	Sparks Half Marathon SB	1:27:59	69.03	13.1mi
16 Jan	Country to Capital SB	7:47:00	53.10	45mi
2009		Result	WAVA	Distance
18 Oct	Abingdon Marathon SB	3:13:23	65.32	26.2mi
26 Jul	NSPCC Milton Keynes Half Marathon SB	1:31:25	65.90	13.1mi
20 Jun	THE PICNIC	4:55:00	42.82	26.2mi
31 May	Turbo X Trail, Surrey Hill, Bracknell (Swinley Forest)	1:28:51	51.29	10mi
29 May	Serpentine Last Friday of the Month 5k SB	19:54	68.51	5km
26 Apr	London Marathon	3:16:30	64.29	26.2mi
3 Jan	Guildford 5k Time Trial	20:28	66.61	5km
2008		Result	WAVA	Distance
6 Dec	The Grim Challenge	1:03:53	56.44	8mi
19 Oct	Abingdon Marathon SB	3:18:46	63.07	26.2mi
26 Sep	Serpentine Last Friday of the Month 5k	20:08	67.21	5km
25 Jul	LFOTM 5KM	20:17	66.71	5km
6 Jul	Cranleigh 10k SB	41:53	65.41	10km
20 Jun	Serpentine Last Friday of the Month 5k	20:04	67.44	5km
15 Jun	North Downs Run PB	2:41:27	53.98	30km
11 May	Halstead & Essex Marathon	3:57:04	52.88	26.2mi
28 Mar	Serpentine Last Friday of the Month 5k SB	20:03	67.49	5km
8 Mar	G3 - Race 3	52:56	51.76	10km
9 Feb	G3 - Race 2	56:12	48.75	10km
25 Jan	Serpentine Last Friday of the Month 5k	20:11	67.05	5km
12 Jan	G3 - Race 1	54:46	50.03	10km
2007		Result	WAVA	Distance
10 Nov	Five 2 Go Trail Marathon SB	3:19:38	62.38	26.2mi
26 Oct	Serpentine Last Friday of the Month 5k SB	20:19	66.12	5km
16 Sep	Robin Hood Marathon	3:34:44	57.99	26.2mi
31 Aug	Serpentine Last Friday of the Month 5k	20:46	64.69	5km
29 Jun	Serpentine Last Friday of the Month 5k	20:35	65.26	5km
23 Jun	Trionium Midsummer Munro SB	2:09:20	45.92	13.1mi
25 May	Serpentine Last Friday of the Month 5k	20:51	64.43	5km
6 May	Three Forts Marathon	4:14:53	48.85	26.2mi
1 Jan	New Year Box Hill Knacker Cracker 10k SB	1:00:17	45.12	10km
2006		Result	WAVA	Distance
23 Jul	Surrey Slog Half Marathon	1:52:59	52.25	13.1mi
23 Apr	London Marathon SB	3:33:34	57.96	26.2mi
26 Mar	Cranleigh 21 SB	2:46:11	58.87	21mi
26 Feb	Eastbourne Half Marathon SB	1:38:20	60.04	13.1mi
8 Jan	Tadworth 10 SB	1:20:54	55.18	10mi

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	5	28	19	2	0	54
2024	231	207	213	183	236	224	230	178	168	196	101	0	2168
2024	0	0	0	0	20	0	10	18	0	0	0	0	47
2023	0	0	0	47	89	37	0	17	0	0	0	0	190
2023	223	220	244	209	205	169	186	59	185	225	187	167	2280
2023	0	0	0	0	11	10	9	0	16	0	0	0	46
2022	0	0	0	23	31	12	0	27	0	3	0	0	96
2022	205	162	216	174	170	146	172	278	177	184	230	240	2354
2022	0	0	0	0	35	54	60	41	9	0	0	0	198
2021	0	0	0	0	0	13	79	111	0	0	0	0	204
2021	192	176	201	213	254	280	171	134	205	168	176	211	2380
2021	0	9	10	25	0	0	55	13	8	0	0	0	119
2020	167	170	218	172	215	184	240	196	212	187	187	197	2346
2020	0	0	0	142	200	292	135	10	53	0	0	0	832
2019	202	198	207	115	172	100	123	78	182	144	160	174	1853
2019	0	0	0	22	125	168	109	22	66	0	0	0	511
2018	215	170	216	139	146	173	95	128	216	158	189	198	2042
2018	0	0	0	8	568	183	187	127	0	0	0	0	1074
2017	197	143	219	218	203	160	90	93	236	242	179	178	2157
2017	0	0	0	30	17	120	282	56	12	29	0	0	546
2016	233	244	269	158	241	180	154	52	167	200	200	244	2342
2016	0	0	0	17	34	60	142	301	139	0	0	0	694
2015	191	213	242	190	232	71	70	111	223	275	165	189	2171
2015	0	0	0	0	0	206	140	0	0	0	0	0	346
2014	220	157	236	142	163	13	67	113	174	185	181	201	1854
2014	0	0	0	38	179	454	675	0	14	0	0	0	1361
2013	219	134	190	104	91	89	60	25	142	182	184	172	1592
2013	0	21	0	34	257	270	428	41	75	0	0	0	1127
2012	197	153	203	71	52	88	92	69	140	111	117	170	1464
2012	0	17	91	0	517	415	333	339	56	0	0	0	1768
2011	228	151	169	121	159	119	127	186	208	129	200	227	2025
2011	0	0	42	93	145	216	179	25	0	0	37	0	737
2010	188	197	202	65	135	150	151	116	151	191	190	217	1954
2010	0	0	0	0	253	374	291	302	71	0	23	0	1316
2009	182	167	184	127	158	126	96	85	177	134	264	254	1953
2009	0	0	0	0	0	60	598	0	0	0	0	0	657

Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27
4mi, 38:36 Run - Recovery Run 1) 1mi - 10:05(10:05/mi) 113/129bpm [1140b/mi] 90cal 2) 1mi - 10:34(10:34/mi) 123/137bpm [1300b/mi] 102cal 3) 1mi - 9:25(9:25/mi) 122/147bpm [1148b/mi] 84cal 4) 1mi - 8:24(8:24/mi) 136/147bpm [1142b/mi] 98cal 5) 0.01mi - 8(10:59/mi) 137/139bpm [1505b/mi] 1cal Add a comment	5mi, 59:14 Run - Trail Run 1) 1mi - 13:20(13:20/mi) 127/141bpm [1693b/mi] 146cal 2) 1mi - 10:45(10:45/mi) 135/151bpm [1450b/mi] 125cal 3) 1mi - 13:50(13:50/mi) 124/149bpm [1714b/mi] 122cal 4) 1mi - 11:14(11:14/mi) 125/136bpm [1404b/mi] 96cal 5) 0.96mi - 10:06(10:29/mi) 124/145bpm [1301b/mi] 87cal Add a comment	9mi, 1:23:50 Run - Steady-State 1) 1mi - 8:27(8:27/mi) 120/141bpm [1014b/mi] 84cal 2) 1mi - 10:07(10:07/mi) 128/145bpm [1295b/mi] 106cal 3) 1mi - 12:29(12:29/mi) 110/138bpm [1373b/mi] 83cal 4) 1mi - 9:19(9:19/mi) 121/140bpm [1128b/mi] 79cal 5) 1mi - 9:22(9:22/mi) 126/141bpm [1180b/mi] 84cal 6) 1mi - 8:09(8:09/mi) 120/135bpm [979b/mi] 66cal 7) 1mi - 8:31(8:31/mi) 126/135bpm [1074b/mi] 73cal 8) 1mi - 7:45(7:45/mi) 137/147bpm [1061b/mi] 87cal 9) 1mi - 9:33(9:33/mi) 140/149bpm [1338b/mi] 110cal 10) 0.01mi - 7(13:31/mi) 144/144bpm [1947b/mi] 1cal Add a comment	13mi, 1:58:13 Run - Medium Long Run 1) 1mi - 8:28(8:28/mi) 116/128bpm [982b/mi] 81cal 2) 1mi - 9:00(9:00/mi) 132/141bpm [1188b/mi] 104cal 3) 1mi - 8:14(8:14/mi) 132/143bpm [1086b/mi] 90cal 4) 1mi - 9:19(9:19/mi) 134/149bpm [1249b/mi] 103cal 5) 1mi - 7:52(7:52/mi) 134/153bpm [1054b/mi] 82cal 6) 1mi - 8:10(8:10/mi) 147/158bpm [1201b/mi] 108cal 7) 1mi - 9:11(9:11/mi) 144/156bpm [1322b/mi] 111cal 8) 1mi - 9:11(9:11/mi) 135/147bpm [1241b/mi] 83cal 9) 1mi - 10:35(10:35/mi) 144/155bpm [1523b/mi] 123cal 10) 1mi - 8:57(8:57/mi) 139/151bpm [1243b/mi] 89cal 11) 1mi - 12:10(12:10/mi) 135/159bpm [1643b/mi] 105cal 12) 1mi - 9:09(9:09/mi) 141/156bpm [1291b/mi] 89cal 13) 0.95mi - 7:57(8:23/mi) 145/154bpm [1215b/mi] 90cal Add a comment	-	1.9mi, 12:10 Run - Cross Country 1) 1mi - 6:23(6:23/mi) 135/151bpm [863b/mi] 78cal 2) 0.86mi - 5:47(6:45/mi) 136/147bpm [917b/mi] 71cal Add a comment 3.1mi, 22:52 Run - parkrun 1) 1mi - 7:31(7:31/mi) 149/165bpm [1120b/mi] 102cal 2) 1mi - 7:17(7:17/mi) 165/178bpm [1202b/mi] 111cal 3) 1mi - 7:22(7:22/mi) 172/182bpm [1266b/mi] 120cal 4) 0.09mi - 42(8:01/mi) 168/170bpm [1346b/mi] 10cal Add a comment	11.9mi, 1:46:55 Run - Medium Long Run 1) 1mi - 8:36(8:36/mi) 108/121bpm [928b/mi] 71cal 2) 1mi - 8:08(8:08/mi) 125/142bpm [1017b/mi] 87cal 3) 1mi - 8:02(8:02/mi) 142/155bpm [1141b/mi] 105cal 4) 1mi - 8:34(8:34/mi) 148/156bpm [1267b/mi] 115cal 5) 1mi - 11:22(11:22/mi) 144/166bpm [1637b/mi] 140cal 6) 1mi - 9:56(9:56/mi) 148/161bpm [1471b/mi] 125cal 7) 1mi - 9:35(9:35/mi) 161/176bpm [1542b/mi] 142cal 8) 1mi - 10:32(10:32/mi) 156/171bpm [1643b/mi] 144cal 9) 1mi - 7:55(7:55/mi) 161/166bpm [1275b/mi] 116cal 10) 1mi - 7:46(7:46/mi) 165/175bpm [1281b/mi] 119cal 11) 1mi - 9:12(9:12/mi) 164/176bpm [1510b/mi] 137cal 12) 0.93mi - 7:17(7:51/mi) 163/173bpm [1280b/mi] 107cal Add a comment
Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3
3.4mi, 28:49 Run - Easy 1) 1mi - 8:19(8:19/mi) 122/134bpm [1015b/mi] 86cal 2) 1mi - 8:53(8:53/mi) 130/137bpm [1156b/mi] 98cal 3) 1mi - 8:00(8:00/mi) 123/129bpm [985b/mi] 72cal 4) 0.44mi - 3:36(8:09/mi) 120/125bpm [977b/mi] 28cal Add a comment	3.2mi, 22:00 Run - Fartleks 1) 1mi - 6:46(6:46/mi) 142/154bpm [961b/mi] 89cal 2) 1mi - 6:57(6:57/mi) 150/156bpm [1042b/mi] 96cal 3) 1mi - 6:57(6:57/mi) 146/155bpm [1015b/mi] 93cal 4) 0.17mi - 1:19(7:49/mi) 129/150bpm [1009b/mi] 12cal Add a comment	6.1mi, 1:00:44 Run - Trail Run 1) 1mi - 8:58(8:58/mi) 120/128bpm [1076b/mi] 93cal 2) 1mi - 9:57(9:57/mi) 119/129bpm [1183b/mi] 96cal 3) 1mi - 11:24(11:24/mi) 111/123bpm [1266b/mi] 89cal 4) 1mi - 11:16(11:16/mi) 116/128bpm [1306b/mi] 91cal 5) 1mi - 9:17(9:17/mi) 119/130bpm [1104b/mi] 76cal 6) 1mi - 8:42(8:42/mi) 113/125bpm [984b/mi] 59cal 7) 0.14mi - 1:11(8:10/mi) 118/126bpm [964b/mi] 8cal Add a comment	13.9mi, 2:06:29 Run - Trail Run 1) 1mi - 8:24(8:24/mi) 121/132bpm [1016b/mi] 89cal 2) 1mi - 8:16(8:16/mi) 124/142bpm [1025b/mi] 87cal 3) 1mi - 8:48(8:48/mi) 125/136bpm [1101b/mi] 88cal 4) 1mi - 9:05(9:05/mi) 128/140bpm [1162b/mi] 94cal 5) 1mi - 8:25(8:25/mi) 131/142bpm [1104b/mi] 88cal 6) 1mi - 10:16(10:16/mi) 138/146bpm [1416b/mi] 123cal 7) 1mi - 8:50(8:50/mi) 142/149bpm [1254b/mi] 111cal 8) 1mi - 8:51(8:51/mi) 149/153bpm [1320b/mi] 121cal 9) 1mi - 10:08(10:08/mi) 147/154bpm [1490b/mi] 130cal 10) 1mi - 9:05(9:05/mi) 148/154bpm [1344b/mi] 116cal 11) 1mi - 9:35(9:35/mi) 145/161bpm [1390b/mi] 111cal 12) 1mi - 9:55(9:55/mi) 117/128bpm [1161b/mi] 39cal 13) 1mi - 8:25(8:25/mi) 122/131bpm [1026b/mi] 29cal 14) 0.93mi - 8:25(9:03/mi) 120/129bpm [1086b/mi] 44cal Add a comment	4.3mi, 36:42 Run - Easy 1) 1mi - 8:56(8:56/mi) 111/122bpm [992b/mi] 79cal 2) 1mi - 8:17(8:17/mi) 116/121bpm [962b/mi] 74cal 3) 1mi - 8:25(8:25/mi) 118/122bpm [993b/mi] 73cal 4) 1mi - 8:24(8:24/mi) 122/134bpm [1026b/mi] 78cal 5) 0.33mi - 2:39(8:00/mi) 128/136bpm [1025b/mi] 27cal Add a comment	1.9mi, 42:00 Walk - General 1) 1mi - 22:13(22:13/mi) 88/109bpm [1955b/mi] 145cal 43/111rpm 2) 0.85mi - 19:48(23:09/mi) 75/88bpm [1737b/mi] 81cal 50/80rpm Add a comment 3.6mi, 33:49 Run - Easy 1) 1mi - 8:41(8:41/mi) 146/172bpm [1267b/mi] 115cal 2) 1mi - 8:47(8:47/mi) 153/172bpm [1345b/mi] 126cal 3) 1mi - 10:10(10:10/mi) 150/164bpm [1526b/mi] 138cal 4) 0.62mi - 6:10(9:55/mi) 143/153bpm [1418b/mi] 75cal Add a comment 3.1mi, 21:17 Run - parkrun 1) 1mi - 6:48(6:48/mi) 139/158bpm [945b/mi] 87cal 2) 1mi - 6:54(6:54/mi) 155/166bpm [1071b/mi] 100cal 3) 1mi - 6:59(6:59/mi) 162/172bpm [1132b/mi] 105cal 4) 0.08mi - 35(6:56/mi) 161/167bpm [1117b/mi] 8cal Add a comment	10mi, 2:01:05 Run - Trail Run 1) 1mi - 8:36(8:36/mi) 121/133bpm [1041b/mi] 90cal 2) 1mi - 8:45(8:45/mi) 129/141bpm [1129b/mi] 98cal 3) 1mi - 9:45(9:45/mi) 134/143bpm [1307b/mi] 112cal 4) 1mi - 12:29(12:29/mi) 135/147bpm [1685b/mi] 137cal 5) 1mi - 10:22(10:22/mi) 142/152bpm [1473b/mi] 128cal 6) 1mi - 10:28(10:28/mi) 142/160bpm [1487b/mi] 124cal 7) 1mi - 19:50(19:50/mi) 115/159bpm [2282b/mi] 114cal 8) 1mi - 18:14(18:14/mi) 134/154bpm [2443b/mi] 176cal 9) 1mi - 12:04(12:04/mi) 138/158bpm [1665b/mi] 129cal 10) 0.96mi - 10:30(11:00/mi) 135/155bpm [1484b/mi] 93cal Add a comment
Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
4.5mi, 42:52 Run - Easy 1) 1mi - 9:03(9:03/mi) 107/126bpm [968b/mi] 73cal 2) 1mi - 10:08(10:08/mi) 103/117bpm [1043b/mi] 67cal 3) 1mi - 9:57(9:57/mi) 108/124bpm [1075b/mi] 72cal 4) 1mi - 9:27(9:27/mi) 114/131bpm [1077b/mi] 74cal 5) 0.52mi - 4:17(8:19/mi) 120/131bpm [999b/mi] 37cal Add a comment	6.4mi, 1:37:55 Run - Trail Run 1) 1mi - 12:43(12:43/mi) 116/135bpm [1475b/mi] 120cal 2) 1mi - 13:28(13:28/mi) 103/132bpm [1388b/mi] 96cal 3) 1mi - 18:21(18:21/mi) 108/131bpm [1982b/mi] 124cal 4) 1mi - 18:06(18:06/mi) 109/135bpm [1973b/mi] 121cal 5) 1mi - 15:29(15:29/mi) 107/124bpm [1657b/mi] 100cal 6) 1mi - 14:37(14:37/mi) 119/146bpm [1739b/mi] 121cal 7) 0.43mi - 5:11(12:09/mi) 123/134bpm [1494b/mi] 43cal Add a comment	4.1mi, 35:55 Run - Easy 1) 4.14mi - 35:46(8:38/mi) 119/137bpm [1028b/mi] 336cal 86/92rpm 2) 0mi - 2(0/mi) 124/124bpm [INFb/mi] 86/92rpm 3) 0mi - 7(0/mi) 124/125bpm [INFb/mi] 1cal 86/92rpm Add a comment	10mi, 2:13:31 Run - Trail Run 1) 0.64mi - 7:01(10:59/mi) 117/136bpm [1284b/mi] 68cal 2) 0.01mi - 10(13:24/mi) 119/123bpm [1594b/mi] 1cal 3) 0.03mi - 23(11:15/mi) 107/115bpm [1204b/mi] 2cal 4) 0.01mi - 4(12:42/mi) 105/106bpm [1333b/mi] 5) 9.33mi - 2:05:54(13:29/mi) 120/151bpm [1619b/mi] 1058cal Add a comment	5mi, 45:09 Run - Easy 1) 5.02mi - 45:09(8:59/mi) 125/155bpm [1124b/mi] 460cal Add a comment	-	7.6mi, 1:07:33 Run - Easy 1) 7.59mi - 1:07:33(8:54/mi) 130/149bpm [1157b/mi] 706cal Add a comment
Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
4.6mi, 39:02 Run - Easy 1) 4.6mi - 39:02(8:29/mi) 137/152bpm [1162b/mi] 480cal Add a comment	6.6mi, 1:40:01 Run - Trail Run 1) 1mi - 17:16(17:16/mi) 112/131bpm [1933b/mi] 149cal 2) 1mi - 13:13(13:13/mi) 133/152bpm [1758b/mi] 149cal 3) 1mi - 14:05(14:05/mi) 126/141bpm [1775b/mi] 127cal 4) 1mi - 14:45(14:46/mi) 128/145bpm [1889b/mi] 135cal 5) 1mi - 14:41(14:41/mi) 121/143bpm [1778b/mi] 103cal 6) 1mi - 18:15(18:15/mi) 120/149bpm [2190b/mi] 139cal 7) 0.61mi - 7:46(12:43/mi) 124/138bpm [1576b/mi] 60cal Add a comment	5mi, 45:17 Run - Easy 1) 5.01mi - 45:17(9:02/mi) 144/159bpm [1300b/mi] 584cal Add a comment	-	-	-	26.6mi, 3:58:38 Run - General 1) 1mi - 8:32(8:32/mi) 131/139bpm [1119b/mi] 102cal 2) 1mi - 8:32(8:32/mi) 138/144bpm [1177b/mi] 108cal 3) 1mi - 8:40(8:40/mi) 138/141bpm [1196b/mi] 108cal 4) 1mi - 8:55(8:55/mi) 139/143bpm [1239b/mi] 109cal 5) 1mi - 8:32(8:32/mi) 139/141bpm [1187b/mi] 102cal 6) 1mi - 9:21(9:21/mi) 137/142bpm [1281b/mi] 100cal 7) 1mi - 8:53(8:53/mi) 137/140bpm [1217b/mi] 94cal 8) 1mi - 9:07(9:07/mi) 137/140bpm [1250b/mi] 92cal 9) 1mi - 9:07(9:07/mi) 136/138bpm [1240b/mi] 85cal 10) 1mi - 8:47(8:47/mi) 136/138bpm [1195b/mi] 82cal 11) 1mi - 8:59(8:59/mi) 137/139bpm [1231b/mi] 79cal 12) 1mi - 8:58(8:58/mi) 137/141bpm [1229b/mi] 76cal 13) 1mi - 9:09(9:09/mi) 136/140bpm [1244b/mi] 67cal 14) 1mi - 9:10(9:10/mi) 135/137bpm [1238b/mi] 62cal 15) 1mi - 8:56(8:56/mi) 137/140bpm [1223b/mi] 68cal 16) 1mi - 9:06(9:06/mi) 135/137bpm [1228b/mi] 58cal 17) 1mi - 9:17(9:17/mi) 135/140bpm [1254b/mi] 61cal 18) 1mi - 9:07(9:07/mi) 137/140bpm [1249b/mi] 67cal 19) 1mi - 9:38(9:38/mi) 135/139bpm [1300b/mi] 65cal 20) 1mi - 9:11(9:11/mi) 137/139bpm [1259b/mi] 71cal 21) 1mi - 9:17(9:17/mi) 138/141bpm [1282b/mi] 78cal 22) 1mi - 9:07(9:07/mi) 140/143bpm [1277b/mi] 80cal 23) 1mi - 9:06(9:06/mi) 140/144bpm [1275b/mi] 81cal 24) 1mi - 9:02(9:02/mi) 144/153bpm [1300b/mi] 93cal 25) 1mi - 8:48(8:48/mi) 143/148bpm [1258b/mi] 86cal 26) 1mi - 8:37(8:37/mi) 147/151bpm [1267b/mi] 100cal 27) 0.55mi - 4:42(8:31/mi) 148/151bpm [1260b/mi] 55cal Add a comment

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