KelP

Last on at 6am, 21st Nov 2024

F40 Greater Manchester

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Recent Training
21st Nov	Treadmill	4.4mi	39:53
20th Nov	Core	0mi	28:13
20th Nov	Exercise Bike	11.2mi	36:06
19th Nov	Stretching	0mi	12:17
19th Nov	General	11.5mi	1:45:33

Planned Races
Wilmslow Festive 10K	24th Nov
Stockport 10	15th Dec
ABP Southampton Marathon	6th Apr
Outlaw Half Holkham	6th Jul
Ironman Leeds	27th Jul

12 Month Benchmarks	Run	Bike
Mile	7:56	2:23
5k	25:25	9:16
5mi	43:29	15:57
10k	55:19	20:00
10mi	1:31:08	33:54
Half	2:08:25	44:44
20mi	3:19:08	1:11:06
Mara	4:25:15	1:37:46

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Best Times
Best WAVA

Dist	Races	2005	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2022	2023	2024	PB	WB
5km	21									23:40 62.66		24:42 60.43	24:35 61.25	24:42 61.28	26:23 57.70	25:40 59.69	23:40 7:37/mi	62.66
10km	37	50:06 59.31		47:03 63.17	51:15 58.04	44:39 66.69		47:47 62.54			51:41 58.33		48:58 62.70	49:58 61.80	50:29 61.55	54:19 57.60	44:39 7:11/mi	66.69
7mi	2												1:00:21 57.63	58:25 59.88			58:25 8:21/mi	59.88
15km	1									1:28:20 52.05							1:28:20 9:29/mi	52.05
10mi	8			1:22:29 59.41	1:20:42 60.72		1:19:01 62.12			1:27:45 56.30			1:21:25 61.96				1:19:01 7:54/mi	62.12
13.1mi	21	1:48:18 59.53		1:49:04 59.12		1:42:43 62.79			1:52:02 57.79	1:51:30 58.21			1:48:48 60.87	1:57:26 56.72	1:51:35 60.08		1:42:43 7:50/mi	62.79
26.2km	2			2:16:55 59.36													2:16:55 8:25/mi	59.36
30km	2			3:19:28 47.00		3:17:09 47.55											3:17:09 10:35/mi	47.55
26.2mi	34		4:01:53 55.38	3:56:57 56.54	3:54:57 57.02	3:40:24 60.78				4:07:22 54.26	3:49:07 58.70	4:24:10 51.05		4:06:09 55.75	4:27:41 51.58	4:25:34 52.36	3:40:24 8:25/mi	60.78
29.3mi	2				5:02:59 50.32												5:02:59 10:20/mi	50.32
50km	2				5:09:03 52.74									5:17:06 52.66			5:09:03 9:57/mi	52.74

Date	Planned Races			Distance
27 Jul	Ironman Leeds Confirmed			2.4mi/112mi/26.2mi
6 Jul	Outlaw Half Holkham Confirmed			1.2mi/56mi/13.1mi
6 Apr	ABP Southampton Marathon Confirmed			26.2mi
15 Dec	Stockport 10 Confirmed			10mi
24 Nov	Wilmslow Festive 10K Confirmed			10km
2024		Result	WAVA	Distance
9 Nov	Philips Park parkrun	26:36	57.60	5km
2 Nov	Philips Park parkrun	27:17	56.16	5km
15 Sep	Ironman 70.3 Weymouth	7:07:39		1.2mi/56mi/13.1mi
7 Jul	Outlaw Half Holkham	6:45:39		1.2mi/56mi/13.1mi
2 Jun	Morecambe 10k SB	54:19	57.60	10km
6 May	Milton Keynes Marathon	4:33:33	50.83	26.2mi
28 Apr	Boston Marathon UK SB	4:25:34	52.36	26.2mi
20 Apr	Morecambe Prom parkrun SB	25:40	59.69	5km
7 Apr	ABP Southampton Marathon	4:27:44	51.93	26.2mi
30 Mar	South Manchester parkrun	25:53	59.20	5km
20 Jan	Cannon Hill parkrun, Birmingham	33:41	45.49	5km
2023		Result	WAVA	Distance
8 Oct	Chester Marathon SB	4:27:41	51.58	26.2mi
30 Sep	Burnage parkrun SB	26:23	57.70	5km
24 Sep	Berlin Marathon	4:31:18	50.90	26.2mi
9 Sep	Burnage parkrun	28:43	53.01	5km
2 Sep	Alexandra parkrun, Moss Side	30:08	50.52	5km
26 Aug	Philips Park parkrun	37:13	40.91	5km
25 Jun	Waterford Viking Half Marathon	2:06:35	52.96	13.1mi
15 Jun	Tour of Tameside: X-Trail 10km	58:37	53.01	10km
10 Jun	Tatton 10K	57:30	54.04	10km
27 May	Coventry parkrun	32:33	46.77	5km
7 May	Alderley Edge Bypass 10k	54:31	57.00	10km
1 May	Milton Keynes marathon	4:38:52	49.52	26.2mi
16 Apr	Manchester Marathon	4:28:32	51.42	26.2mi
7 Apr	Salford 10k SB	50:29	61.55	10km
18 Mar	Mother's Day 10KM	52:50	58.82	10km
5 Mar	Cambridge Half Marathon SB	1:51:35	60.08	13.1mi
11 Feb	Tatton 10K	1:03:05	49.26	10km
7 Jan	Tatton 10K	1:04:08	48.45	10km
2022		Result	WAVA	Distance
27 Nov	Wilmslow Festive 10K	1:03:00	49.02	10km
30 Oct	Dublin Marathon	4:21:09	52.55	26.2mi
9 Oct	Manchester Half Marathon	2:16:06	48.94	13.1mi
21 Aug	Two Tunnels 50km SB	5:17:06	52.66	50km
14 Aug	Newark Half Marathon	1:59:35	55.70	13.1mi
6 Aug	Bedworth parkrun	29:46	50.85	5km
31 Jul	Salford Triathlon	2:54:53		1.5km/40km/10km
16 Jul	Tatton 10k July	1:07:18	45.89	10km
14 Jul	Airport City Manchester Sale Sizzler 2 SB	24:42	61.28	5km
10 Jul	Wilmslow Summer 10K	1:02:10	49.67	10km
2 Jul	Newark parkrun	25:13	60.02	5km
30 Jun	Warrington Road Runners 10k	1:06:00	46.79	10km
26 Jun	The Snickerthon			26.2mi
19 Jun	Tour of Tameside: Hyde 7 PB	58:25	59.88	7mi
18 Jun	Tour of Tameside: The Hero Half Marathon	1:58:51	56.05	13.1mi
17 Jun	Tour of Tameside: Hell on The Fell	58:35	50.84	6mi
16 Jun	Tour of Tameside: X-Trail 10km	55:14	55.91	10km
12 Jun	Potters 'Arf Marathon SB	1:57:26	56.72	13.1mi
11 Jun	Tatton Park 10k	52:45	58.54	10km
1 Jun	Chase The Sun Tatton Park 10k	1:02:19	49.55	10km
22 May	Solway Coast Marathon SB	4:06:09	55.75	26.2mi
21 May	Carlisle parkrun	30:50	49.09	5km
4 May	Chase The Sun Tatton Park 10k	1:04:34	47.83	10km
3 Apr	Manchester Marathon	4:20:56	52.59	26.2mi
13 Feb	Valentines 10K	1:02:52	49.12	10km
22 Jan	The Cinder Track parkrun, Whitby	33:12	45.59	5km
8 Jan	RunThrough Tatton Park 10k January SB	49:58	61.80	10km
2021		Result	WAVA	Distance
12 Dec	Stockport 10	1:23:12	60.63	10mi
11 Dec	Tatton Park 10k	49:36	61.90	10km
28 Nov	Wilmslow Festive 10K	49:04	62.57	10km
21 Nov	Morecambe Festival of Running 10 Mile SB	1:21:25	61.96	10mi
7 Nov	Lancaster Half Marathon SB	1:48:48	60.87	13.1mi
6 Nov	Congleton parkrun SB	24:35	61.25	5km
24 Oct	Leeds Abbey Dash	1:07:06	45.76	10km
17 Oct	Knutsford 10K	49:40	61.82	10km
16 Oct	Cheshire 10k	1:02:57	48.77	10km
10 Oct	Morecambe 10K SB	48:58	62.70	10km
9 Oct	Tatton Park 10k	49:45	61.71	10km
3 Oct	Congleton Half Marathon	1:53:30	58.35	13.1mi
26 Sep	Potters 'Arf Marathon	1:57:23	56.42	13.1mi
12 Sep	Wilmslow Half Marathon	1:50:35	59.89	13.1mi
11 Sep	Tatton Park 10k	50:29	60.82	10km
4 Sep	Seaton parkrun	29:42	50.70	5km
29 Aug	Chorley 10K	51:54	59.16	10km
22 Aug	Birchwood 10k	50:41	60.58	10km
1 Aug	Hyde 7 SB	1:00:21	57.63	7mi
30 Jul	Hell on The Fell	1:00:26	49.00	6mi
29 Jul	X-Trail 10km	54:23	56.46	10km
2018		Result	WAVA	Distance
29 Dec	Newark parkrun SB	24:42	60.43	5km
23 Dec	Portsmouth Coastal Waterside Marathon SB	4:24:10	51.05	26.2mi
2017		Result	WAVA	Distance
29 Oct	Dublin Marathon	4:17:28	52.24	26.2mi
1 May	Milton Keynes Marathon	4:10:46	53.63	26.2mi
23 Apr	Bolton 10K SB	51:41	58.33	10km
2 Apr	Greater Manchester Marathon SB	3:49:07	58.70	26.2mi
2016		Result	WAVA	Distance
31 Dec	Newark parkrun PB	23:40	62.66	5km
4 Dec	Stockport 10			10mi
30 Jul	Meerbrook 15k PB	1:28:20	52.05	15km
3 Jul	Potteries Marathon SB	4:07:22	54.26	26.2mi
12 Jun	Potters 'Arf Marathon SB	1:51:30	58.21	13.1mi
8 Jun	Otley 10 SB	1:27:45	56.30	10mi
29 May	Buxton half marathon	1:59:42	54.22	13.1mi
23 Apr	Newark parkrun	25:27	58.13	5km
26 Mar	Newark parkrun	25:05	58.98	5km
2015		Result	WAVA	Distance
27 Sep	Macclesfield Half Marathon SB	1:52:02	57.79	13.1mi
23 Aug	Rochdale Half Marathon	1:59:55	53.99	13.1mi
19 Jul	MK TRI	2:47:39		1500m/40km/10km
2014		Result	WAVA	Distance
20 Sep	Ironman 70.3 Lanzarote	6:17:31		1.9km/56mi/13.1mi
1 Jun	Outlaw Half	5:44:25		1.2mi/56mi/13.1mi
20 Apr	Crewe 10k SB	47:47	62.54	10km
2013		Result	WAVA	Distance
8 Dec	Stockport 10 PB	1:19:01	62.12	10mi
8 Sep	Challenge Henley			2.4mi/112mi/26.2mi
28 Jul	MK TRI	2:55:44		1500m/40km/10km
27 May	speedo open water swim series - eton 10km	3:13:04		10km
2012		Result	WAVA	Distance
10 Nov	Ironman 70.3 Lanzarote	6:42:11		1.9km/56mi/13.1mi
19 Aug	Belper Rugby Rover PB	3:17:09	47.55	30km
1 Jul	Outlaw (Iron distance) Triathlon	13:36:07		2.4mi/112mi/26.2mi
27 May	speedo open water swim series - eton 10km	2:55:52		10km
25 May	vue emergency services sprint triathlon	1:16:21		750m/20km/5km
6 May	Marshman	6:01:51		1.9km/92km/21km
29 Apr	Greater Manchester Marathon	3:46:19	59.19	26.2mi
8 Apr	Crewe 10k PB	44:39	66.69	10km
1 Apr	Taunton Marathon PB	3:40:24	60.78	26.2mi
25 Mar	Wilmslow Half Marathon	1:43:07	62.55	13.1mi
26 Feb	Great North West Half Marathon PB	1:42:43	62.79	13.1mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:20:42	60.72	10mi
31 Oct	Dublin Marathon	3:56:12	56.72	26.2mi
16 Oct	Abingdon Marathon	4:04:46	54.73	26.2mi
9 Oct	Chester Marathon SB	3:54:57	57.02	26.2mi
10 Sep	The Maxifuel Open Water Swim	3:42:15		10km
20 Aug	Big South Eton Swim	1:43:17		5km
24 Jul	The Outlaw Triathlon	13:43:51		2.4mi/112mi/26.2mi
16 Jul	The Marlow River Swim	55:36		3km
6 Jul	Offerton 10km SB	51:15	58.04	10km
2 Jul	CycleOps Marshbrook Power Road Sportive	6:44:12		85mi
26 Jun	Boddington Marathon	4:43:48	47.20	26.2mi
19 Jun	Great Notts Bike Ride	5:42:17		72mi
28 May	The Beaver	5:49:26		1900m/56.5mi/13.1mi
22 May	3Quarter distance triathlon	2:15:35		1000m/30km/7.5km
1 May	North Dorset Village Marathon	4:10:07	53.56	26.2mi
3 Apr	Taunton Marathon	4:19:50	51.56	26.2mi
6 Mar	ULTRArace Grantham (Day 1 Grantham-Cotgrave)	5:24:11	47.03	29.3mi
5 Mar	ULTRArace Grantham (Day 1 Cotgrave-Grantham) PB	5:02:59	50.32	29.3mi
23 Jan	Gloucester 50km PB	5:09:03	52.74	50km
2010		Result	WAVA	Distance
11 Dec	Portsmouth Coastal Waterside Marathon	4:43:46	47.21	26.2mi
5 Dec	Luton Marathon. CANCELLED			26.2mi
21 Nov	Newcastle Town Moor Marathon	4:23:17	50.88	26.2mi
25 Oct	Dublin Marathon SB	3:56:57	56.54	26.2mi
10 Oct	Leicester Marathon	4:15:31	52.43	26.2mi
3 Oct	Kilomathon - Scotland	2:36:15	52.01	26.2km
12 Sep	Robin Hood Marathon	3:59:03	56.04	26.2mi
29 Aug	Fleetwood Marathon	4:07:45	54.07	26.2mi
22 Aug	Nottingham Triathlon	1:19:43		750m/20km/5km
21 Aug	Nottingham Triathlon Relays	1:02:40		500m/15km/5km
15 Aug	Belper Rugby Rover SB	3:19:28	47.00	30km
8 Aug	Newark Half Marathon	1:52:44	57.19	13.1mi
28 Jul	220 evening sprint - event 3	1:18:58		750m/20km/5km
25 Jul	MK TRI	2:40:38		1500m/40km/10km
11 Jul	Eccup 10	1:26:26	56.69	10mi
7 Jul	Offerton 10k	51:44	57.45	10km
27 Jun	Mansfield Half Marathon	2:03:12	52.33	13.1mi
19 Jun	Boddington Marathon	4:00:45	55.65	26.2mi
13 Jun	Potters 'Arf Marathon	1:55:18	55.92	13.1mi
4 Jun	Notts 10	1:24:26	58.03	10mi
31 May	Chester Marathon	4:03:54	54.93	26.2mi
16 May	Great Manchester Run	50:45	58.57	10km
25 Apr	London Marathon	4:07:31	54.12	26.2mi
18 Apr	Brighton Marathon	4:05:10	54.64	26.2mi
4 Apr	Crewe 10k SB	47:03	63.17	10km
28 Mar	Wilmslow Half Marathon 10 Mile Split SB	1:22:29	59.41	10mi
28 Mar	Wilmslow Half Marathon SB	1:49:04	59.12	13.1mi
14 Mar	Kilomathon - England PB	2:16:55	59.36	26.2km
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:01:53	55.38	26.2mi
2005		Result	WAVA	Distance
27 Nov	Leeds Abbey Dash SB	50:06	59.31	10km
6 Mar	Reading Half Marathon SB	1:48:18	59.53	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	9.7	9.7	3.4	4.9	6.4	7.1	3.1	4.9	3.4	0	0.8	0	53.4
2024	50	142	167	148	121	107	103	113	117	121	86	0	1276
2024	235	185	175	98	188	231	298	280	148	196	112	0	2147
2023	2	0	0	0	0	0	3	0	0	0	0	0	5
2023	0	3.3	0	4.1	0.6	0	0	0	7	0	0	8.9	23.9
2023	138	154	200	124	163	104	138	198	177	108	37	43	1584
2023	140	256	98	78	69	117	169	69	177	145	174	228	1720
2022	0	4	55	9	5	22	13	10	9	0	0	0	127
2022	0	0	0	0	0	0	15.2	13.8	8.9	0	0	0	38
2022	215	113	113	155	176	153	150	123	133	174	76	105	1686
2022	72	201	144	72	98	144	285	154	160	175	241	127	1874
2021	0	0	0	10.5	11.4	4.6	0	0	0	0	0	0	26.5
2021	124	89	110	100	68	92	142	187	128	116	153	192	1501
2021	278	394	348	296	300	254	115	124	158	174	144	114	2700
2020	0	1	3.7	0	0	16	21.5	12.6	3.8	0	0	0	58.6
2020	129	133	145	85	64	107	91	96	89	71	81	141	1233
2020	410	340	625	620	635	377	398	240	405	476	346	202	5073
2019	6.5	0	2	0	0	1	1	0	0	0	0	0	10.5
2019	105	81	162	169	115	59	32	93	71	103	127	192	1309
2019	157	41	256	0	0	11	0	5	128	31	53	281	963
2018	0	0	9.8	0	0	0.7	0	0	2.2	0	0	8.9	21.6
2018	43	16	92	67	50	40	100	82	70	131	213	111	1014
2018	156	0	290	115	114	270	360	183	33	106	75	203	1906
2017	0	0	2.3	0	0	0	0	0	0	0	0	0	2.3
2017	84	92	200	189	215	189	207	168	165	147	9	0	1664
2017	0	0	252	58	83	20	48	20	64	94	152	69	859
2016	3.5	0	20.2	0	0	0	0	8.1	0	0	0	0	31.8
2016	80	107	164	204	218	173	183	144	137	139	126	169	1844
2016	0	0	236	0	13	85	59	72	229	60	0	0	755
2015	19.9	17.7	12.4	11	11.4	5.8	7.7	0	5.4	0	0	0.8	92.1
2015	24	41	73	92	113	83	130	151	219	243	131	108	1408
2015	479	225	315	153	336	470	353	228	162	0	0	0	2720
2014	27.3	27.1	25.1	21	21.1	15.3	14.7	18.9	35.7	19.9	0	0	226.2
2014	113	76	105	100	100	130	93	143	123	95	136	189	1403
2014	128	170	263	162	288	311	356	306	320	67	279	81	2733
2013	42.7	35.1	40.3	43.4	53.1	32	27.1	23.7	24	29.4	27.5	16.2	394.5
2013	161	151	175	168	119	184	167	104	65	66	72	86	1519
2013	19	14	0	0	0	0	388	510	195	183	271	33	1613
2012	31.6	30.2	36	41.1	49	31.3	29.4	33.5	33.9	34.8	46.6	33.6	431
2012	136	165	179	161	97	106	98	108	107	72	97	101	1428
2012	187	222	341	399	478	412	237	120	218	171	138	32	2954
2011	15.9	15.2	14.5	17.5	21	21.2	17.6	17.5	21.4	20.2	25.7	22.2	230
2011	134	92	101	104	98	113	58	72	178	200	114	128	1391
2011	104	169	257	349	350	412	336	282	120	83	93	187	2742
2010	0	0	0	0	0	0	0	0	0	0	3	0	3
2010	0	0	0	4.5	2.1	0	10.6	6.9	8.4	3.7	1.1	0	37.4
2010	0	0	0	118	154	123	100	142	104	118	104	85	1048
2010	0	0	0	0	17	114	258	95	200	34	198	80	996

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
10.6mi, 42:00 Bike - Road Biking 1) 8.05km - 19:30(2:25/km) 113/129bpm [274b/km] 151cal 2) 8.05km - 20:14(2:31/km) 125/145bpm [314b/km] 175cal 3) 0.91km - 2:17(2:30/km) 116/121bpm [291b/km] 13cal Add a comment	0mi, 10:02 Cross - Stretching 1) 0km - 10:02(0/km) 123/155bpm [INFb/km] 82cal Add a comment 7.3mi, 1:08:11 Run - General 1) 1.61km - 9:02(5:37/km) 137/153bpm [770b/km] 95cal 267/361W 2) 1.61km - 9:38(5:59/km) 142/162bpm [850b/km] 102cal 270/324W 3) 1.61km - 9:34(5:57/km) 162/165bpm [964b/km] 111cal 264/285W 4) 1.61km - 9:27(5:52/km) 163/169bpm [957b/km] 110cal 257/268W 5) 1.61km - 9:11(5:42/km) 167/171bpm [953b/km] 107cal 256/317W 6) 1.61km - 8:51(5:30/km) 166/170bpm [913b/km] 105cal 255/334W 7) 1.61km - 9:16(5:46/km) 159/170bpm [916b/km] 106cal 253/354W 8) 0.51km - 3:10(6:12/km) 166/170bpm [1028b/km] 38cal 284/341W Add a comment	0mi, 27:54 Cross - Core 1) 0km - 27:54(0/km) 106/144bpm [INFb/km] 153cal Add a comment 11.6mi, 45:01 Bike - Exercise Bike 1) 0km - 45:01(0/km) 144/165bpm [INFb/km] 526cal Add a comment	0mi, 6:42 Cross - Other 1) 0km - 6:42(0/km) 128/161bpm [INFb/km] 59cal Add a comment 4.2mi, 38:49 Run - General 1) 1.61km - 9:20(5:48/km) 136/152bpm [789b/km] 97cal 273/361W 2) 1.61km - 9:44(6:03/km) 143/152bpm [865b/km] 104cal 279/412W 3) 1.61km - 8:41(5:24/km) 135/165bpm [728b/km] 85cal 259/366W 4) 1.61km - 9:10(5:42/km) 164/168bpm [934b/km] 108cal 252/313W 5) 0.33km - 1:54(5:47/km) 168/173bpm [972b/km] 23cal 299/371W Add a comment	0mi, 10:08 Cross - Stretching 1) 0km - 10:08(0/km) 119/165bpm [INFb/km] 77cal Add a comment 6.5mi, 58:01 Run - General 1) 1.61km - 8:53(5:31/km) 121/131bpm [667b/km] 85cal 275/332W 2) 1.61km - 8:35(5:20/km) 132/141bpm [704b/km] 87cal 285/346W 3) 1.61km - 8:33(5:19/km) 135/146bpm [718b/km] 87cal 282/308W 4) 1.61km - 8:55(5:33/km) 139/172bpm [770b/km] 93cal 276/317W 5) 1.61km - 9:12(5:43/km) 159/171bpm [909b/km] 105cal 274/348W 6) 1.61km - 9:07(5:40/km) 167/170bpm [947b/km] 109cal 274/349W 7) 0.84km - 4:45(5:40/km) 170/172bpm [964b/km] 58cal 285/324W Add a comment	17.1mi, 1:09:22 Bike - Road Biking 1) 8.05km - 20:50(2:35/km) 125/145bpm [324b/km] 198cal 2) 8.05km - 19:03(2:22/km) 120/138bpm [284b/km] 136cal 3) 8.05km - 21:05(2:37/km) 122/135bpm [320b/km] 148cal 4) 3.37km - 8:25(2:30/km) 120/141bpm [300b/km] 50cal Add a comment	0mi, 12:29 Cross - Stretching 1) 0km - 12:29(0/km) 115/163bpm [INFb/km] 86cal Add a comment 13.2mi, 2:01:17 Run - Long Run 1) 1.61km - 9:09(5:41/km) 136/151bpm [773b/km] 95cal 270/387W 2) 1.61km - 8:58(5:34/km) 152/156bpm [847b/km] 99cal 271/315W 3) 1.61km - 9:26(5:52/km) 150/155bpm [879b/km] 104cal 258/293W 4) 1.61km - 9:17(5:46/km) 151/154bpm [871b/km] 102cal 263/308W 5) 1.61km - 9:26(5:52/km) 150/154bpm [880b/km] 103cal 266/306W 6) 1.61km - 9:31(5:55/km) 150/155bpm [887b/km] 102cal 264/282W 7) 1.61km - 9:01(5:36/km) 147/158bpm [823b/km] 94cal 259/338W 8) 1.61km - 9:42(6:02/km) 149/157bpm [899b/km] 104cal 265/313W 9) 1.61km - 8:59(5:35/km) 157/164bpm [876b/km] 102cal 273/346W 10) 1.61km - 9:09(5:41/km) 149/162bpm [847b/km] 95cal 268/337W 11) 1.61km - 8:59(5:35/km) 160/164bpm [893b/km] 102cal 275/316W 12) 1.61km - 9:05(5:38/km) 158/159bpm [891b/km] 102cal 269/316W 13) 1.61km - 8:53(5:31/km) 162/170bpm [894b/km] 102cal 279/336W 14) 0.32km - 1:44(5:23/km) 170/172bpm [916b/km] 21cal 290/304W 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
13mi, 49:19 Bike - Road Biking 1) 8.05km - 19:10(2:23/km) 122/143bpm [291b/km] 174cal 2) 8.05km - 19:05(2:22/km) 123/143bpm [292b/km] 153cal 3) 4.85km - 11:05(2:17/km) 124/146bpm [283b/km] 86cal Add a comment	3.1mi, 30:12 Run - General 1) 1.61km - 9:38(5:59/km) 143/155bpm [855b/km] 103cal 259/352W 2) 1.61km - 10:18(6:24/km) 146/161bpm [934b/km] 112cal 260/327W 3) 1.61km - 9:08(5:40/km) 153/157bpm [868b/km] 104cal 252/351W 4) 0.21km - 1:08(5:34/km) 148/149bpm [823b/km] 13cal 265/280W Add a comment 3.1mi, 27:13 Run - parkrun 1) 1.61km - 8:38(5:22/km) 139/152bpm [745b/km] 93cal 288/361W 2) 1.61km - 9:05(5:39/km) 139/146bpm [785b/km] 97cal 283/361W 3) 1.61km - 9:04(5:38/km) 155/168bpm [873b/km] 103cal 279/330W 4) 0.1km - 27(4:18/km) 168/168bpm [722b/km] 6cal 305/313W Tough run, hills hurt! Add a comment 1.5mi, 13:33 Run - General 1) 1.61km - 9:00(5:36/km) 146/158bpm [817b/km] 98cal 273/350W 2) 0.77km - 4:33(5:55/km) 159/165bpm [940b/km] 52cal 285/338W Add a comment	8mi, 31:20 Bike - Exercise Bike 1) 0km - 31:20(0/km) 138/159bpm [INFb/km] 358cal Add a comment	0mi, 10:12 Cross - Stretching 1) 0km - 10:12(0/km) 108/153bpm [INFb/km] 63cal Add a comment 7.1mi, 1:04:34 Run - General 1) 1.61km - 8:46(5:27/km) 132/147bpm [719b/km] 90cal 271/384W 2) 1.61km - 8:55(5:32/km) 132/147bpm [731b/km] 89cal 264/324W 3) 1.61km - 9:15(5:45/km) 128/138bpm [736b/km] 88cal 270/329W 4) 1.61km - 9:10(5:42/km) 147/159bpm [837b/km] 99cal 262/308W 5) 1.61km - 9:22(5:49/km) 157/162bpm [914b/km] 106cal 273/306W 6) 1.61km - 9:22(5:49/km) 156/160bpm [909b/km] 105cal 261/321W 7) 1.61km - 9:00(5:36/km) 159/164bpm [889b/km] 104cal 267/311W 8) 0.14km - 44(5:22/km) 162/163bpm [869b/km] 9cal 276/296W Add a comment	0mi, 9:07 Cross - Stretching 1) 0km - 9:07(0/km) 112/149bpm [INFb/km] 62cal Add a comment 4.7mi, 42:49 Run - General 1) 1.61km - 9:03(5:37/km) 138/151bpm [776b/km] 95cal 276/404W 2) 1.61km - 9:14(5:44/km) 151/154bpm [866b/km] 103cal 265/319W 3) 1.61km - 9:23(5:50/km) 153/156bpm [891b/km] 105cal 263/298W 4) 1.61km - 9:20(5:48/km) 154/158bpm [893b/km] 105cal 266/321W 5) 1.05km - 5:50(5:34/km) 157/161bpm [875b/km] 67cal 264/307W Add a comment	17.2mi, 1:04:10 Bike - Road Biking 1) 8.05km - 18:51(2:21/km) 134/154bpm [314b/km] 206cal 2) 8.05km - 17:24(2:10/km) 128/148bpm [277b/km] 146cal 3) 8.05km - 19:55(2:28/km) 133/150bpm [329b/km] 179cal 4) 3.5km - 8:01(2:17/km) 135/149bpm [309b/km] 72cal Add a comment	0mi, 8:14 Cross - Stretching 1) 0km - 8:14(0/km) 130/162bpm [INFb/km] 75cal Add a comment 14.3mi, 2:12:25 Run - Long Run 1) 1.61km - 9:16(5:46/km) 135/154bpm [777b/km] 96cal 274/388W 2) 1.61km - 9:13(5:44/km) 155/158bpm [887b/km] 104cal 259/316W 3) 1.61km - 9:34(5:57/km) 156/159bpm [927b/km] 107cal 269/333W 4) 1.61km - 9:32(5:55/km) 158/161bpm [935b/km] 107cal 269/345W 5) 1.61km - 9:23(5:50/km) 160/163bpm [933b/km] 107cal 271/310W 6) 1.61km - 9:26(5:51/km) 159/162bpm [931b/km] 107cal 262/333W 7) 1.61km - 9:13(5:43/km) 153/162bpm [876b/km] 99cal 260/340W 8) 1.61km - 9:14(5:44/km) 157/160bpm [901b/km] 105cal 264/286W 9) 1.61km - 9:17(5:46/km) 159/167bpm [916b/km] 106cal 264/327W 10) 1.61km - 9:30(5:54/km) 161/165bpm [951b/km] 109cal 270/357W 11) 1.61km - 9:08(5:41/km) 161/166bpm [914b/km] 101cal 265/353W 12) 1.61km - 9:05(5:39/km) 157/163bpm [886b/km] 99cal 261/292W 13) 1.61km - 9:12(5:43/km) 159/167bpm [909b/km] 103cal 266/323W 14) 1.61km - 8:59(5:35/km) 166/171bpm [926b/km] 107cal 281/348W 15) 0.43km - 2:24(5:39/km) 170/170bpm [960b/km] 29cal 279/298W 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
3.2mi, 30:15 Run - General 1) 1.61km - 9:13(5:44/km) 136/142bpm [779b/km] 96cal 265/393W 2) 1.61km - 9:39(6:00/km) 146/151bpm [876b/km] 106cal 271/350W 3) 1.61km - 9:25(5:51/km) 145/150bpm [849b/km] 102cal 253/312W 4) 0.34km - 1:57(5:44/km) 145/149bpm [831b/km] 21cal 267/288W 5.5 hrs late off, bed 06:30, 4 hours sleep. Bit nauseous. Add a comment	4.1mi, 39:48 Run - General 1) 1.61km - 9:43(6:02/km) 154/160bpm [930b/km] 108cal 254/324W 2) 1.61km - 10:36(6:35/km) 155/158bpm [1021b/km] 120cal 257/311W 3) 1.61km - 9:30(5:54/km) 156/157bpm [921b/km] 106cal 253/309W 4) 1.61km - 9:02(5:37/km) 157/159bpm [882b/km] 105cal 258/431W 5) 0.16km - 56(5:51/km) 157/157bpm [919b/km] 11cal 262/280W Add a comment 3.1mi, 26:35 Run - parkrun 1) 1.61km - 8:27(5:15/km) 134/141bpm [703b/km] 88cal 296/392W 2) 1.61km - 8:53(5:31/km) 142/172bpm [783b/km] 96cal 288/341W 3) 1.61km - 8:52(5:31/km) 171/172bpm [942b/km] 110cal 285/334W 4) 0.09km - 24(4:30/km) 172/172bpm [775b/km] 5cal 281/296W Add a comment 1.7mi, 15:29 Run - General 1) 1.61km - 9:06(5:39/km) 136/145bpm [769b/km] 96cal 271/417W 2) 1.09km - 6:23(5:51/km) 146/149bpm [853b/km] 70cal 281/364W Add a comment	0mi, 28:12 Cross - Core 1) 0km - 28:12(0/km) 109/131bpm [INFb/km] 168cal Add a comment 10.3mi, 41:07 Bike - Exercise Bike 1) 0km - 41:07(0/km) 140/161bpm [INFb/km] 471cal Add a comment	6.3mi, 24:33 Bike - Commuting 1) 8.05km - 18:39(2:19/km) 110/140bpm [255b/km] 141cal 2) 2.09km - 5:54(2:49/km) 131/141bpm [370b/km] 60cal Add a comment 7.3mi, 1:08:00 Run - Commute 1) 1.61km - 9:16(5:46/km) 146/156bpm [841b/km] 101cal 277/398W 2) 1.61km - 8:55(5:33/km) 154/158bpm [854b/km] 101cal 261/287W 3) 1.61km - 9:12(5:43/km) 157/161bpm [897b/km] 105cal 259/284W 4) 1.61km - 9:14(5:44/km) 159/161bpm [912b/km] 106cal 258/274W 5) 1.61km - 9:27(5:53/km) 159/163bpm [934b/km] 108cal 260/319W 6) 1.61km - 9:26(5:52/km) 161/162bpm [944b/km] 108cal 266/302W 7) 1.61km - 9:41(6:01/km) 159/167bpm [957b/km] 109cal 250/316W 8) 0.48km - 2:48(5:49/km) 157/161bpm [912b/km] 31cal 267/325W Add a comment	20.7mi, 1:25:26 Bike - Road Biking 1) 8.05km - 18:59(2:22/km) 122/134bpm [288b/km] 173cal 2) 8.05km - 21:19(2:39/km) 125/140bpm [331b/km] 182cal 3) 8.05km - 22:30(2:48/km) 117/139bpm [327b/km] 133cal 4) 8.05km - 19:36(2:26/km) 114/140bpm [278b/km] 107cal 5) 1.12km - 3:02(2:43/km) 119/130bpm [323b/km] 19cal Add a comment	0.1mi, 2:10 Swim - Pool 1) 0.1km - 2:10(21:38/km) 120/127bpm [2596b/km] 18cal 27/rpm Add a comment 0.2mi, 6:23 Swim - Pool 1) 0.3km - 6:23(21:16/km) 139/153bpm [2955b/km] 65cal 29/rpm Add a comment 0.6mi, 19:32 Swim - Pool 1) 0.95km - 19:32(20:34/km) 152/163bpm [3125b/km] 213cal 30/rpm Add a comment 3.8mi, 31:52 Run - General 1) 1.61km - 8:30(5:17/km) 141/160bpm [745b/km] 91cal 295/373W 2) 1.61km - 8:18(5:10/km) 143/161bpm [738b/km] 88cal 285/340W 3) 1.61km - 8:14(5:07/km) 161/175bpm [824b/km] 100cal 290/346W 4) 1.31km - 6:50(5:12/km) 173/176bpm [900b/km] 87cal 291/338W Add a comment	0mi, 30:24 Cross - Core 1) 0km - 30:24(0/km) 117/159bpm [INFb/km] 209cal Add a comment 6.5mi, 57:18 Run - General 1) 1.61km - 8:46(5:27/km) 123/130bpm [670b/km] 85cal 272/378W 2) 1.61km - 8:45(5:26/km) 129/134bpm [701b/km] 87cal 261/313W 3) 1.61km - 8:57(5:33/km) 138/143bpm [767b/km] 95cal 277/306W 4) 1.61km - 8:48(5:28/km) 147/164bpm [803b/km] 94cal 271/356W 5) 1.61km - 8:51(5:30/km) 164/171bpm [902b/km] 106cal 284/336W 6) 1.61km - 8:58(5:34/km) 163/166bpm [908b/km] 106cal 282/414W 7) 0.83km - 4:14(5:05/km) 162/166bpm [822b/km] 51cal 280/335W 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
15.5mi, 1:00:10 Bike - Road Biking 1) 8.05km - 19:10(2:23/km) 134/152bpm [319b/km] 210cal 2) 8.05km - 18:41(2:19/km) 125/151bpm [290b/km] 148cal 3) 8.05km - 20:08(2:30/km) 129/147bpm [323b/km] 167cal 4) 0.85km - 2:12(2:35/km) 124/131bpm [321b/km] 14cal Add a comment	0mi, 25:18 Cross - Core 1) 0km - 25:18(0/km) 122/163bpm [INFb/km] 199cal Add a comment 2.6mi, 22:02 Run - General 1) 1.61km - 8:44(5:26/km) 131/153bpm [711b/km] 88cal 282/357W 2) 1.61km - 8:24(5:13/km) 152/159bpm [793b/km] 94cal 291/373W 3) 0.98km - 4:53(4:59/km) 140/145bpm [697b/km] 52cal 299/324W Add a comment	0mi, 8:35 Cross - Stretching 1) 0km - 8:35(0/km) 105/150bpm [INFb/km] 51cal Add a comment 4.5mi, 41:34 Run - General 1) 1.61km - 9:07(5:40/km) 120/148bpm [680b/km] 86cal 268/320W 2) 1.61km - 9:26(5:52/km) 142/156bpm [833b/km] 100cal 263/336W 3) 1.61km - 9:28(5:53/km) 152/154bpm [894b/km] 106cal 262/309W 4) 1.61km - 9:19(5:47/km) 153/155bpm [885b/km] 104cal 270/348W 5) 0.74km - 4:14(5:42/km) 156/158bpm [889b/km] 48cal 273/301W Add a comment	9.8mi, 39:59 Bike - Road Biking 1) 8.05km - 19:23(2:25/km) 106/138bpm [255b/km] 132cal 2) 7.73km - 20:36(2:40/km) 115/136bpm [306b/km] 152cal Add a comment	0mi, 12:17 Cross - Stretching 1) 0km - 12:17(0/km) 118/162bpm [INFb/km] 90cal Add a comment 11.5mi, 1:45:33 Run - General 1) 1.61km - 8:56(5:33/km) 127/143bpm [704b/km] 88cal 298/363W 2) 1.61km - 8:57(5:34/km) 147/157bpm [817b/km] 100cal 279/325W 3) 1.61km - 9:05(5:39/km) 153/161bpm [864b/km] 103cal 264/370W 4) 1.61km - 9:12(5:43/km) 146/161bpm [834b/km] 97cal 274/355W 5) 1.61km - 9:01(5:36/km) 141/145bpm [790b/km] 93cal 265/350W 6) 1.61km - 9:34(5:56/km) 136/161bpm [808b/km] 98cal 270/325W 7) 1.61km - 9:09(5:41/km) 166/172bpm [945b/km] 110cal 277/368W 8) 1.61km - 9:34(5:57/km) 169/172bpm [1005b/km] 114cal 262/299W 9) 1.61km - 9:04(5:38/km) 172/177bpm [969b/km] 110cal 254/293W 10) 1.61km - 9:15(5:45/km) 172/179bpm [988b/km] 115cal 258/290W 11) 1.61km - 9:00(5:36/km) 171/175bpm [957b/km] 110cal 268/308W 12) 0.83km - 4:46(5:46/km) 163/167bpm [941b/km] 55cal 270/293W Add a comment	0mi, 28:13 Cross - Core 1) 0km - 28:13(0/km) 108/140bpm [INFb/km] 169cal Add a comment 11.2mi, 36:06 Bike - Exercise Bike 1) 0km - 36:06(0/km) 125/137bpm [INFb/km] 342cal Add a comment	4.4mi, 39:53 Run - Treadmill 1) 1.61km - 8:40(5:23/km) 135/149bpm [728b/km] 85cal 268/304W 2) 1.61km - 8:43(5:25/km) 142/150bpm [769b/km] 90cal 268/325W 3) 1.61km - 9:41(6:01/km) 158/175bpm [951b/km] 113cal 244/316W 4) 1.61km - 9:36(5:58/km) 168/178bpm [1003b/km] 121cal 245/318W 5) 0.49km - 3:12(6:32/km) 166/173bpm [1085b/km] 39cal 228/244W 2 x 1km @ 12.7, 2 x 500m @ 12.7, 1 x 200m @ 13.0, 1 x 300m @ 13.0 Add a comment

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