mikeharrison

Last on at 4am, 29th Nov 2024

M50

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Races
57
Miles
13550
Miles
61
Miles
3534
Miles
153
WAVA
61.15%
Mile
7:48
5k
22:13
5M
39:35
10k
45:22
Half
1:46:41
Mara
4:11:54

About Me
Finally fitter again after many years in the fat suit. Enjoying life. Show More...

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Recent Blogs
Sani Stagger Marathon	Nov 2019

My parkrun
No parkrun selected

Recent Training
28th Nov	General	2.6mi	20:27
28th Nov	General	1.9mi	16:59
28th Nov	General	5.2mi	1:02:42
26th Nov	General	1.2mi	12:06
26th Nov	General	5mi	45:42

12 Month Benchmarks	Run	Bike
Mile	7:33	3:28
5k	24:27	12:41
5mi	39:12	21:10
10k	49:07	26:09
10mi	1:24:47	0
Half	1:51:10	0
20mi	3:11:16	0
Mara	4:10:21	0
50k	6:23:44	0
40mi	8:16:38	0
75k	9:42:25	0
50mi	10:32:43	0

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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	2005	2006	2007	2008	2009	2010	2012	2014	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1	7:48 49.09															7:48 7:48/mi	49.09
5km	5		22:25 57.94		22:13 59.16				27:12 50.49								22:13 7:09/mi	59.16
3.5mi	1							29:59 51.01									29:59 8:34/mi	51.01
7.8km	1										37:10 60.63						37:10 7:43/mi	60.63
5mi	1		39:35 53.59														39:35 7:55/mi	53.59
10km	18	57:23 46.27	49:10 54.01	47:27 56.15	45:22 58.96	52:28 51.23	51:26 52.55			50:34 57.30	52:00 55.72					49:25 61.15	45:22 7:18/mi	61.15
14.2km	1															1:35:11 45.88	1:35:11 10:49/mi	45.88
15km	1										1:23:05 53.95						1:23:05 8:55/mi	53.95
16.2km	1															1:40:14 50.23	1:40:14 9:57/mi	50.23
17.4km	1														1:43:48 51.70		1:43:48 9:37/mi	51.70
17.6km	1														1:59:07 45.60		1:59:07 10:55/mi	45.60
13.1mi	8							2:01:59 49.39		1:59:22 53.05	1:46:41 59.86	1:50:01 58.05			1:54:17 57.35	1:51:42 59.73	1:46:41 8:09/mi	59.86
25km	3											2:10:02 58.88			2:15:58 57.79	2:19:29 56.83	2:10:02 8:22/mi	58.88
31.8km	1															3:35:43 47.63	3:35:43 10:54/mi	47.63
26.2mi	8			4:18:16 47.33							4:30:21 49.53		5:52:48 38.62		4:12:59 54.81	4:11:54 55.04	4:11:54 9:37/mi	55.04
47.1km	1													6:29:43 40.33			6:29:43 13:20/mi	40.33
50mi	1											11:15:25 44.09					11:15:25 13:31/mi	44.09
85.9km	1															11:27:54 48.50	11:27:54 12:53/mi	48.50
56mi	1														10:12:23 57.51		10:12:23 10:56/mi	57.51

2024		Result	WAVA	Distance
15 Sep	SAPS Striders 21k SB	1:51:42	59.73	13.1mi
25 Aug	Forest Hills 10k SB	49:25	61.15	10km
28 Jul	Savages 10k challenge	52:22	57.71	10km
9 Jun	Comrades Marathon PB	11:27:54	48.50	85.91km
26 May	Woodview 21.1	2:11:05	50.45	13.1mi
13 Apr	Totalsports Two Oceans Marathon			56km
17 Mar	Dolphin Coast Marathon PB	4:11:54	55.04	26.2mi
3 Mar	Best of the Best Marathon			26.2mi
24 Feb	Wartburg Classic PB	1:35:11	45.88	14.16km
4 Feb	DG Panel and Paint PB	3:35:43	47.63	31.83km
28 Jan	PDAC 25km SB	2:19:29	56.83	25km
14 Jan	Ronnie Davel Memorial PB	1:40:14	50.23	16.21km
2023		Result	WAVA	Distance
4 Nov	Kaapsehoop Marathon SB	4:12:59	54.81	26.2mi
27 Aug	VUM sunrise run SB	1:54:17	57.35	13.1mi
6 Aug	Illovo Eston trail run PB	1:43:48	51.70	17.37km
11 Jun	Comrades Marathon PB	10:12:23	57.51	56mi
19 Mar	Umgeni Water Marathon	4:14:43	53.95	26.2mi
12 Feb	Hillcrest Marathon	4:22:19	52.39	26.2mi
29 Jan	PDAC 25km SB	2:15:58	57.79	25km
8 Jan	KZNTR Rocky Bay trail run PB	1:59:07	45.60	17.57km
2022		Result	WAVA	Distance
24 Sep	Karkloof 30 miler PB	6:29:43	40.33	47.06km
5 Jun	Hillcrest Marathon			42.2mi
2021		Result	WAVA	Distance
20 Nov	Sani Stagger SB	5:52:48	38.62	26.2mi
2020		Result	WAVA	Distance
26 Sep	Karkloof 50 miler PB	11:15:25	44.09	50mi
29 Feb	Best of the Best SB	1:50:01	58.05	13.1mi
26 Jan	PDAC 25km PB	2:10:02	58.88	25km
2019		Result	WAVA	Distance
24 Nov	Sani Stagger	6:16:28	35.57	26.2mi
27 Oct	Sapphire Coast Marathon SB	4:30:21	49.53	26.2mi
15 Sep	Saps Striders 21km PB	1:46:41	59.86	13.1mi
8 Sep	Queensburgh Mineshaft PB	1:23:05	53.95	15km
1 Sep	Funky Pants Beach run PB	37:10	60.63	7.75km
7 Apr	Durban City 10km SB	52:00	55.72	10km
17 Mar	Deloitte 1/2 marathon	1:59:42	52.90	13.1mi
2018		Result	WAVA	Distance
28 Oct	South Coast Half SB	1:59:22	53.05	13.1mi
9 Sep	Saps Striders 10km SB	50:34	57.30	10km
15 Jul	Waterfall 10km	58:50	48.85	10km
2014		Result	WAVA	Distance
17 May	Battle of the Boroughs 5k Run SB	27:12	50.49	5km
2012		Result	WAVA	Distance
7 Oct	Windsor Half Marathon SB	2:01:59	49.39	13.1mi
12 Jul	JP Morgan Corporate Challenge PB	29:59	51.01	3.5mi
2010		Result	WAVA	Distance
28 Feb	Hotelympia 10k SB	51:26	52.55	10km
2009		Result	WAVA	Distance
12 Jul	Cliffe Woods 10K SB	52:28	51.23	10km
2008		Result	WAVA	Distance
6 Jul	British 10K London Run PB	45:22	58.96	10km
25 Jun	Dulwich Runners Midsummer 5k PB	22:13	59.16	5km
2007		Result	WAVA	Distance
28 Oct	Wilmington 10K	48:58	54.63	10km
5 Aug	London Triathlon - 10k	50:28		0mi/0mi/10km
28 May	Hatfield Broad Oak 10k SB	47:27	56.15	10km
22 Apr	London Marathon SB	4:18:16	47.33	26.2mi
2006		Result	WAVA	Distance
9 Jul	Cliffe Woods 10K	49:36	53.54	10km
2 Jul	Bobby Moore 5k SB	22:25	57.94	5km
25 Jun	Chiquita Bananaman Chase SB	49:10	54.01	10km
6 Jun	Fetch Five - Run For Your Soul 5 PB	39:35	53.59	5mi
21 May	Nike 5k -Victoria Park	24:16	53.52	5km
1 May	Esher Church School 10k	52:36	50.48	10km
5 Mar	Frank Harmer Memorial 10K (Brockwell Park)	55:12	48.11	10km
19 Feb	Hotelympia 10k	54:15	48.95	10km
29 Jan	Nike Run London January	25:57	50.05	5km
2005		Result	WAVA	Distance
25 Dec	Fetch Five - Christmas Bird	17:05	47.88	2mi
23 Oct	David Lloyd Great Mile PB	7:48	49.09	1mi
16 Oct	Nike Run London	57:42	46.02	10km
2 Oct	Rainforest Foundation Taut 10K SB	57:23	46.27	10km
3 Jul	British 10k	57:24	46.15	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	1	1	0	3	0	0	0	0	0	0	0	0	6
2024	0	0	0	0	0	0	0	0	0	0	1.9	0	1.9
2024	117	130	157	50	149	92	91	136	97	120	136	0	1275
2024	19	0	0	0	21	6	6	0	0	15	0	0	67
2023	7	6	11	0	0	6	0	0	0	0	0	0	29
2023	0	0.7	0	0	0	0	0	0	0	0	0	0	0.7
2023	162	122	151	173	146	88	97	116	120	129	88	102	1493
2023	13	22	16	0	0	9	13	47	24	0	11	7	163
2022	0	8	0	0	9	0	0	0	3	3	0	0	23
2022	124	64	85	35	102	92	95	127	128	91	131	140	1215
2022	72	34	137	14	113	53	25	16	56	12	0	0	533
2021	7	15	15	0	5	0	3	0	6	12	0	0	63
2021	110	92	129	144	112	92	78	94	60	87	103	107	1207
2021	92	52	0	0	24	12	0	13	63	44	74	48	421
2020	0	0	0	0	0	0	0	10	0	4	4	0	19
2020	2.7	2.1	0	0	0	0	0	0	0	0	0	0	4.8
2020	140	169	126	92	128	156	150	174	166	108	115	103	1628
2020	7	19	149	0	124	0	17	69	0	39	0	74	499
2019	0	0	0	0	0	0	0	0	2	0	0	0	2
2019	4.2	2.4	0	0	0	0	0	1.4	0	1	1	0	10
2019	60	81	94	105	145	138	124	162	145	157	118	89	1416
2019	83	0	0	16	80	10	9	81	72	43	10	0	404
2018	0	0	0	0	0	0	0	0	2	0	0	5	7
2018	0	1	0	0	0	0	0	0	0	0	0	3.1	4.2
2018	80	56	64	62	70	80	87	80	88	118	64	93	940
2018	0	25	18	0	0	0	0	0	28	0	0	15	86
2017	0	0	0	0	0	31	56	51	71	40	49	59	358
2017	0	0	0	0	0	0	10	0	0	0	0	0	10
2016	8	0	0	0	0	0	0	0	0	0	0	0	8
2015	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2015	16	20	20	4	0	0	0	0	0	0	0	0	60
2015	0	0	0	8	0	0	0	0	0	0	0	0	8
2014	28	55	57	46	64	57	56	14	63	51	41	10	542
2014	0	0	0	0	0	0	0	0	7	9	0	0	17
2013	25	37	30	20	47	4	8	33	23	24	22	33	305
2013	0	0	0	0	0	0	0	0	12	0	0	0	12
2012	0	0	0	0	0	0	0.3	0	0	0.3	0	0	0.5
2012	26	35	31	18	46	44	55	43	39	31	28	25	421
2012	6	0	0	0	57	12	38	119	13	6	12	0	265
2011	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2011	15	19	15	18	7	12	22	34	28	12	24	20	227
2011	0	0	0	0	12	0	0	0	0	0	0	0	12
2010	20	24	16	17	21	21	10	7	27	6	13	5	188
2010	0	6	0	0	0	0	0	0	0	0	0	0	6
2009	0	0	0	0	0	0.5	0.9	0.5	0	0	0	0	1.9
2009	29	21	11	21	36	20	44	27	24	3	44	51	331
2009	10	2	0	0	7	5	31	19	20	11	0	23	129
2008	0	3	0	3	0	0	0	0	0	0	0	0	5
2008	1.4	1.4	1.4	1.1	0.6	1.1	0.9	1.1	0	0	0	0	9.1
2008	50	15	25	45	58	82	29	30	28	43	46	24	474
2008	27	204	142	82	35	55	0	13	0	13	8	0	579
2007	0.5	0	0	0	0.6	9	5.9	2.8	0.6	0	0	0	19.4
2007	93	70	118	74	80	45	37	23	24	42	27	25	657
2007	10	0	0	0	0	16	81	0	0	0	0	5	112
2006	0	0	0.5	0.9	0	0.5	3.5	1.5	0	0	0.5	0.5	7.8
2006	30	45	51	49	62	72	68	62	48	0	18	56	561
2006	8	5	53	0	25	48	42	31	0	0	0	0	211
2005	0	0	0	0	35	33	20	32	20	52	28	26	245

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	Fri 8th Nov Nov 8
12.4mi, 1:58:50 Run - General 1) 1km - 6:00(6:00/km) 125/134bpm [750b/km] 84cal 408/634W 2) 1km - 6:02(6:02/km) 135/143bpm [815b/km] 90cal 407/510W 3) 1km - 5:42(5:42/km) 140/144bpm [798b/km] 88cal 400/562W 4) 1km - 5:56(5:56/km) 143/151bpm [848b/km] 92cal 403/637W 5) 1km - 5:56(5:56/km) 142/148bpm [843b/km] 89cal 374/497W 6) 1km - 6:10(6:10/km) 148/154bpm [913b/km] 98cal 429/596W 7) 1km - 6:04(6:04/km) 151/152bpm [916b/km] 96cal 411/460W 8) 1km - 6:10(6:10/km) 140/151bpm [863b/km] 89cal 383/490W 9) 1km - 6:22(6:22/km) 151/158bpm [961b/km] 100cal 415/521W 10) 1km - 5:53(5:53/km) 140/145bpm [825b/km] 85cal 359/414W 11) 1km - 5:55(5:55/km) 143/146bpm [846b/km] 87cal 369/520W 12) 1km - 5:55(5:55/km) 141/146bpm [835b/km] 82cal 362/483W 13) 1km - 5:52(5:52/km) 146/153bpm [857b/km] 91cal 431/615W 14) 1km - 5:59(5:59/km) 150/153bpm [899b/km] 92cal 399/546W 15) 1km - 5:54(5:54/km) 154/156bpm [909b/km] 94cal 417/509W 16) 1km - 5:46(5:46/km) 143/154bpm [824b/km] 78cal 345/422W 17) 1km - 5:55(5:55/km) 144/151bpm [852b/km] 84cal 379/512W 18) 1km - 5:44(5:44/km) 148/150bpm [849b/km] 84cal 372/425W 19) 1km - 5:48(5:48/km) 146/149bpm [848b/km] 79cal 359/575W 20) 1km - 5:42(5:42/km) 151/155bpm [860b/km] 88cal 410/545W 21) 0.01km - 3(5:35/km) 152/152bpm [849b/km] 1cal 289/292W Add a comment	-	5.8mi, 1:00:01 Run - General 1) 1km - 6:14(6:14/km) 122/136bpm [760b/km] 85cal 352/521W 2) 1km - 6:00(6:00/km) 137/141bpm [823b/km] 90cal 384/457W 3) 1km - 5:54(5:54/km) 141/144bpm [832b/km] 90cal 404/468W 4) 1km - 6:48(6:48/km) 146/152bpm [994b/km] 105cal 382/497W 5) 1km - 7:41(7:41/km) 151/159bpm [1161b/km] 118cal 347/555W 6) 1km - 6:16(6:16/km) 146/154bpm [914b/km] 95cal 383/499W 7) 1km - 6:08(6:08/km) 148/155bpm [909b/km] 95cal 400/530W 8) 1km - 6:19(6:19/km) 146/156bpm [921b/km] 92cal 352/518W 9) 1km - 6:00(6:00/km) 144/147bpm [863b/km] 87cal 320/414W 10) 0.38km - 2:41(7:04/km) 147/151bpm [1039b/km] 39cal 356/451W Add a comment	0mi, 40:09 Cross - Strength Add a comment	-	3.1mi, 25:01 Run - General 1) 1km - 5:03(5:03/km) 156/161bpm [787b/km] 87cal 472/713W 2) 1km - 5:05(5:05/km) 164/167bpm [833b/km] 90cal 475/599W 3) 1km - 4:55(4:55/km) 166/167bpm [817b/km] 88cal 465/639W 4) 1km - 5:04(5:04/km) 164/169bpm [831b/km] 89cal 450/747W 5) 1km - 4:52(4:52/km) 164/167bpm [797b/km] 87cal 484/689W 6) 0.01km - 3(3:38/km) 167/167bpm [607b/km] 1cal 471/481W Add a comment 1.9mi, 17:53 Run - General 1) 1km - 6:07(6:07/km) 137/147bpm [837b/km] 92cal 399/556W 2) 1km - 5:52(5:52/km) 143/150bpm [840b/km] 90cal 385/591W 3) 1km - 5:22(5:22/km) 150/158bpm [805b/km] 88cal 444/594W 4) 0.08km - 32(6:27/km) 156/158bpm [1005b/km] 8cal 306/372W Add a comment 4.9mi, 57:56 Run - General 1) 1km - 7:01(7:01/km) 111/125bpm [780b/km] 82cal 299/425W 2) 1km - 6:24(6:24/km) 122/127bpm [781b/km] 85cal 332/393W 3) 1km - 8:03(8:03/km) 125/131bpm [1005b/km] 99cal 267/436W 4) 1km - 9:21(9:21/km) 124/132bpm [1158b/km] 109cal 278/461W 5) 1km - 7:03(7:03/km) 130/137bpm [916b/km] 93cal 345/458W 6) 1km - 7:04(7:04/km) 127/132bpm [898b/km] 84cal 303/401W 7) 1km - 6:17(6:17/km) 132/137bpm [830b/km] 85cal 298/371W 8) 0.81km - 6:43(8:16/km) 134/139bpm [1108b/km] 84cal 290/421W Add a comment	6.3mi, 57:27 Run - General 1) 1km - 5:53(5:53/km) 125/139bpm [736b/km] 84cal 409/585W 2) 1km - 5:43(5:43/km) 138/146bpm [790b/km] 88cal 428/554W 3) 1km - 5:37(5:37/km) 146/151bpm [821b/km] 90cal 425/641W 4) 1km - 5:44(5:44/km) 148/155bpm [849b/km] 92cal 406/588W 5) 1km - 5:34(5:34/km) 152/156bpm [846b/km] 91cal 425/570W 6) 1km - 5:27(5:27/km) 154/157bpm [840b/km] 90cal 398/473W 7) 1km - 5:30(5:30/km) 156/158bpm [858b/km] 90cal 407/554W 8) 1km - 5:31(5:31/km) 151/158bpm [834b/km] 87cal 379/562W 9) 1km - 5:40(5:40/km) 157/159bpm [890b/km] 94cal 458/544W 10) 1km - 5:35(5:35/km) 156/163bpm [870b/km] 91cal 445/655W 11) 0.21km - 1:11(5:35/km) 156/158bpm [870b/km] 19cal 404/435W Add a comment
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	Fri 15th Nov Nov 15
13.7mi, 2:11:55 Run - General 1) 1km - 6:22(6:22/km) 129/142bpm [821b/km] 90cal 386/507W 2) 1km - 6:13(6:13/km) 140/145bpm [869b/km] 96cal 406/482W 3) 1km - 6:08(6:08/km) 141/148bpm [865b/km] 92cal 379/472W 4) 1km - 5:55(5:55/km) 139/144bpm [823b/km] 88cal 370/414W 5) 1km - 5:59(5:59/km) 147/152bpm [879b/km] 92cal 402/540W 6) 1km - 5:54(5:54/km) 146/152bpm [861b/km] 91cal 409/526W 7) 1km - 6:00(6:00/km) 141/145bpm [846b/km] 87cal 368/452W 8) 1km - 5:58(5:58/km) 142/147bpm [847b/km] 87cal 362/445W 9) 1km - 5:55(5:55/km) 141/145bpm [835b/km] 85cal 354/404W 10) 1km - 5:58(5:58/km) 140/145bpm [835b/km] 85cal 357/468W 11) 1km - 6:02(6:02/km) 141/149bpm [850b/km] 89cal 382/545W 12) 1km - 5:58(5:58/km) 141/148bpm [841b/km] 85cal 375/498W 13) 1km - 5:49(5:49/km) 142/147bpm [825b/km] 85cal 387/561W 14) 1km - 5:56(5:56/km) 141/146bpm [836b/km] 81cal 352/481W 15) 1km - 5:48(5:48/km) 142/144bpm [822b/km] 80cal 363/413W 16) 1km - 5:47(5:47/km) 145/149bpm [840b/km] 84cal 383/506W 17) 1km - 5:55(5:55/km) 151/156bpm [894b/km] 91cal 412/665W 18) 1km - 5:51(5:51/km) 152/155bpm [888b/km] 90cal 391/484W 19) 1km - 5:59(5:59/km) 155/160bpm [929b/km] 96cal 424/477W 20) 1km - 5:55(5:55/km) 152/160bpm [900b/km] 89cal 408/523W 21) 1km - 6:03(6:03/km) 155/158bpm [938b/km] 96cal 403/534W 22) 1km - 6:01(6:01/km) 159/162bpm [956b/km] 98cal 404/521W 23) 0.09km - 30(5:37/km) 162/163bpm [909b/km] 8cal 372/383W Add a comment	-	-	6.3mi, 57:58 Run - General 1) 1km - 6:00(6:00/km) 132/144bpm [792b/km] 88cal 395/539W 2) 1km - 6:01(6:01/km) 150/159bpm [903b/km] 98cal 428/591W 3) 1km - 5:47(5:47/km) 149/151bpm [861b/km] 93cal 423/514W 4) 1km - 5:45(5:45/km) 147/154bpm [844b/km] 91cal 405/507W 5) 1km - 6:08(6:08/km) 156/160bpm [957b/km] 101cal 435/548W 6) 1km - 5:34(5:34/km) 140/153bpm [780b/km] 81cal 363/499W 7) 1km - 5:45(5:45/km) 146/151bpm [838b/km] 88cal 407/531W 8) 1km - 5:32(5:32/km) 149/151bpm [823b/km] 87cal 388/450W 9) 1km - 5:14(5:14/km) 149/151bpm [779b/km] 83cal 395/624W 10) 1km - 5:26(5:26/km) 154/159bpm [836b/km] 90cal 436/620W 11) 0.14km - 48(5:39/km) 153/159bpm [863b/km] 13cal 304/476W Add a comment	0.6mi, 25:09 Swim - General 1) 0.5km - 12:23(24:46/km) 120/141bpm [2972b/km] 144cal 26/rpm 2) 0.5km - 12:46(25:32/km) 125/140bpm [3191b/km] 127cal 26/rpm Add a comment 2.9mi, 41:06 Run - General 1) 1km - 8:47(8:47/km) 116/132bpm [1019b/km] 90cal 280/518W 2) 1km - 10:19(10:19/km) 131/142bpm [1353b/km] 114cal 252/581W 3) 1km - 8:06(8:06/km) 139/145bpm [1125b/km] 104cal 295/518W 4) 1km - 8:43(8:43/km) 139/146bpm [1212b/km] 106cal 263/453W 5) 0.61km - 5:10(8:27/km) 147/151bpm [1242b/km] 71cal 325/503W Add a comment	4.7mi, 53:19 Run - General 1) 1km - 7:00(7:00/km) 119/125bpm [834b/km] 89cal 325/370W 2) 1km - 7:25(7:25/km) 125/133bpm [928b/km] 95cal 321/428W 3) 1km - 7:37(7:37/km) 128/135bpm [975b/km] 95cal 328/459W 4) 1km - 6:58(6:58/km) 132/138bpm [919b/km] 96cal 357/463W 5) 1km - 6:56(6:56/km) 131/137bpm [909b/km] 90cal 321/460W 6) 1km - 6:37(6:37/km) 135/144bpm [894b/km] 86cal 308/376W 7) 1km - 7:13(7:13/km) 138/149bpm [996b/km] 89cal 291/426W 8) 0.53km - 3:32(6:40/km) 133/139bpm [887b/km] 47cal 365/491W Add a comment	3.8mi, 35:30 Run - General 1) 1km - 6:05(6:05/km) 137/145bpm [834b/km] 90cal 380/523W 2) 1km - 5:55(5:55/km) 146/157bpm [863b/km] 93cal 423/574W 3) 1km - 5:51(5:51/km) 154/157bpm [902b/km] 94cal 405/547W 4) 1km - 5:47(5:47/km) 155/157bpm [896b/km] 92cal 380/466W 5) 1km - 5:50(5:50/km) 153/160bpm [892b/km] 94cal 412/495W 6) 1km - 5:32(5:32/km) 154/161bpm [853b/km] 90cal 409/516W 7) 0.08km - 29(5:59/km) 155/156bpm [927b/km] 8cal 299/344W Add a comment
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	Fri 22nd Nov Nov 22
1.4mi, 14:34 Run - General 1) 1km - 6:34(6:34/km) 146/150bpm [959b/km] 97cal 337/383W 2) 1km - 6:39(6:39/km) 151/153bpm [1004b/km] 99cal 337/359W 3) 0.2km - 1:21(6:42/km) 154/156bpm [1032b/km] 21cal 349/403W Add a comment 13.7mi, 2:25:54 Run - General 1) 1km - 6:24(6:24/km) 121/128bpm [775b/km] 86cal 360/422W 2) 1km - 6:11(6:11/km) 131/134bpm [809b/km] 88cal 378/426W 3) 1km - 6:07(6:07/km) 134/137bpm [820b/km] 89cal 370/393W 4) 1km - 6:25(6:25/km) 140/149bpm [899b/km] 95cal 409/542W 5) 1km - 6:56(6:56/km) 150/156bpm [1040b/km] 107cal 413/526W 6) 1km - 6:40(6:40/km) 144/151bpm [959b/km] 98cal 364/513W 7) 1km - 6:32(6:32/km) 145/150bpm [947b/km] 95cal 354/471W 8) 1km - 6:36(6:36/km) 138/144bpm [910b/km] 93cal 377/464W 9) 1km - 6:46(6:46/km) 142/151bpm [960b/km] 95cal 357/611W 10) 1km - 6:47(6:47/km) 142/146bpm [963b/km] 95cal 370/585W 11) 1km - 7:02(7:02/km) 145/152bpm [1021b/km] 98cal 363/550W 12) 1km - 6:48(6:48/km) 142/148bpm [965b/km] 89cal 327/517W 13) 1km - 6:54(6:54/km) 138/146bpm [952b/km] 86cal 320/481W 14) 1km - 6:45(6:45/km) 137/146bpm [925b/km] 85cal 331/582W 15) 1km - 6:45(6:45/km) 144/148bpm [971b/km] 94cal 353/525W 16) 1km - 6:39(6:39/km) 144/149bpm [959b/km] 90cal 329/414W 17) 1km - 6:35(6:35/km) 148/151bpm [974b/km] 95cal 349/434W 18) 1km - 6:31(6:31/km) 149/154bpm [970b/km] 94cal 348/503W 19) 1km - 6:41(6:41/km) 143/150bpm [955b/km] 91cal 338/399W 20) 1km - 6:42(6:42/km) 144/149bpm [964b/km] 89cal 323/441W 21) 1km - 6:37(6:37/km) 148/150bpm [979b/km] 93cal 334/367W 22) 1km - 6:31(6:31/km) 151/154bpm [983b/km] 96cal 353/439W 23) 0.01km - 2(5:19/km) 152/152bpm [809b/km] 1cal 365/366W Add a comment	-	5.5mi, 1:00:01 Run - General 1) 1km - 6:28(6:28/km) 124/134bpm [802b/km] 88cal 338/453W 2) 1km - 6:20(6:20/km) 136/140bpm [862b/km] 91cal 337/400W 3) 1km - 6:30(6:30/km) 141/145bpm [918b/km] 96cal 342/437W 4) 1km - 7:21(7:21/km) 148/153bpm [1088b/km] 107cal 335/474W 5) 1km - 8:38(8:38/km) 151/160bpm [1303b/km] 121cal 279/560W 6) 1km - 6:32(6:32/km) 150/155bpm [981b/km] 98cal 385/492W 7) 1km - 6:48(6:48/km) 152/162bpm [1033b/km] 102cal 374/508W 8) 1km - 6:19(6:19/km) 150/155bpm [947b/km] 94cal 310/464W 9) 0.89km - 5:03(5:41/km) 152/154bpm [863b/km] 80cal 325/384W Add a comment	5mi, 45:34 Run - General 1) 1km - 5:57(5:57/km) 122/134bpm [726b/km] 82cal 368/475W 2) 1km - 5:38(5:38/km) 134/139bpm [755b/km] 85cal 404/474W 3) 1km - 5:38(5:38/km) 139/145bpm [784b/km] 87cal 398/541W 4) 1km - 5:46(5:46/km) 140/147bpm [807b/km] 87cal 398/582W 5) 1km - 5:41(5:41/km) 148/153bpm [841b/km] 92cal 428/548W 6) 1km - 5:27(5:27/km) 148/152bpm [808b/km] 86cal 412/538W 7) 1km - 5:42(5:42/km) 154/158bpm [877b/km] 93cal 458/562W 8) 1km - 5:16(5:16/km) 156/159bpm [821b/km] 87cal 422/522W 9) 0.08km - 29(5:58/km) 154/156bpm [918b/km] 7cal 328/342W Add a comment	2.9mi, 37:44 Run - General 1) 1km - 8:38(8:38/km) 121/134bpm [1044b/km] 97cal 280/483W 2) 1km - 8:53(8:53/km) 137/147bpm [1218b/km] 113cal 280/572W 3) 1km - 7:19(7:19/km) 141/152bpm [1031b/km] 102cal 332/527W 4) 1km - 8:07(8:07/km) 145/152bpm [1177b/km] 110cal 289/440W 5) 0.61km - 4:48(7:50/km) 151/156bpm [1183b/km] 72cal 355/492W Add a comment	4.9mi, 1:01:47 Run - General 1) 1km - 7:53(7:53/km) 116/130bpm [914b/km] 89cal 294/458W 2) 1km - 7:26(7:26/km) 124/132bpm [921b/km] 93cal 297/430W 3) 1km - 6:57(6:57/km) 127/131bpm [883b/km] 90cal 315/393W 4) 1km - 7:29(7:29/km) 127/133bpm [949b/km] 93cal 294/405W 5) 1km - 10:38(10:38/km) 123/130bpm [1307b/km] 111cal 225/382W 6) 1km - 7:23(7:23/km) 129/136bpm [952b/km] 93cal 338/455W 7) 1km - 6:47(6:47/km) 127/136bpm [862b/km] 75cal 278/356W 8) 0.89km - 7:16(8:11/km) 132/139bpm [1081b/km] 84cal 286/548W Add a comment	0.7mi, 25:01 Swim - General 1) 0.65km - 14:52(22:53/km) 118/130bpm [2699b/km] 168cal 26/rpm 2) 0km - 5(0/km) 124/125bpm [INFb/km] 3) 0.4km - 10:04(25:11/km) 134/142bpm [3374b/km] 104cal 26/rpm Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	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
9.6mi, 1:29:32 Run - General 1) 1km - 6:17(6:17/km) 128/140bpm [803b/km] 90cal 396/536W 2) 1km - 6:02(6:02/km) 140/144bpm [845b/km] 93cal 417/497W 3) 1km - 5:50(5:50/km) 139/143bpm [810b/km] 88cal 389/511W 4) 1km - 5:45(5:45/km) 139/146bpm [799b/km] 87cal 396/527W 5) 1km - 5:51(5:51/km) 145/152bpm [847b/km] 91cal 426/582W 6) 1km - 5:52(5:52/km) 147/150bpm [862b/km] 92cal 414/523W 7) 1km - 5:43(5:43/km) 146/151bpm [834b/km] 88cal 422/561W 8) 1km - 5:38(5:38/km) 143/146bpm [806b/km] 84cal 366/409W 9) 1km - 5:40(5:40/km) 145/149bpm [821b/km] 87cal 384/465W 10) 1km - 5:38(5:38/km) 141/147bpm [794b/km] 83cal 369/527W 11) 1km - 5:43(5:43/km) 142/148bpm [812b/km] 85cal 394/618W 12) 1km - 5:40(5:40/km) 147/153bpm [833b/km] 87cal 416/511W 13) 1km - 5:34(5:34/km) 146/151bpm [812b/km] 85cal 394/526W 14) 1km - 5:42(5:42/km) 150/153bpm [854b/km] 89cal 406/480W 15) 1km - 5:47(5:47/km) 154/158bpm [891b/km] 93cal 433/543W 16) 0.51km - 2:52(5:35/km) 156/159bpm [871b/km] 47cal 408/507W Add a comment	0.7mi, 28:22 Swim - General 1) 0.5km - 13:50(27:41/km) 118/126bpm [3267b/km] 159cal 25/33rpm 2) 0.5km - 12:48(25:36/km) 117/127bpm [2996b/km] 127cal 30/36rpm 3) 0.08km - 1:43(22:50/km) 109/112bpm [2489b/km] 12cal 28/32rpm Add a comment 1.1mi, 10:03 Run - General 1) 1km - 5:55(5:55/km) 140/149bpm [828b/km] 92cal 420/539W 2) 0.71km - 4:09(5:51/km) 142/149bpm [830b/km] 65cal 382/492W Add a comment 1.1mi, 10:37 Run - General 1) 1km - 6:11(6:11/km) 120/134bpm [743b/km] 84cal 357/432W 2) 0.73km - 4:25(6:05/km) 131/139bpm [798b/km] 65cal 384/500W Add a comment	5.6mi, 1:00:00 Run - Trail Run Add a comment	1.2mi, 12:06 Run - General 1) 1km - 6:16(6:16/km) 124/136bpm [776b/km] 88cal 383/538W 2) 1km - 5:51(5:51/km) 129/140bpm [754b/km] 84cal 382/584W 3) 1km - 5:28(5:28/km) 130/137bpm [710b/km] 81cal 380/515W 4) 0.06km - 20(6:05/km) 114/137bpm [694b/km] 4cal 325/440W 5) 0.4km - 1:43(4:18/km) 140/151bpm [602b/km] 30cal 522/580W 6) 0.32km - 2:30(7:52/km) 137/156bpm [1078b/km] 32cal 268/519W 7) 0.4km - 1:45(4:23/km) 144/154bpm [632b/km] 30cal 489/526W 8) 0.32km - 2:30(7:47/km) 140/154bpm [1090b/km] 32cal 275/499W 9) 0.4km - 1:44(4:21/km) 145/153bpm [631b/km] 30cal 495/537W 10) 0.34km - 2:30(7:21/km) 141/154bpm [1037b/km] 35cal 297/517W 11) 0.4km - 1:43(4:18/km) 148/155bpm [637b/km] 30cal 524/571W 12) 0.34km - 2:30(7:16/km) 144/155bpm [1045b/km] 35cal 278/536W 13) 0.4km - 1:44(4:20/km) 148/154bpm [640b/km] 30cal 529/551W 14) 0.33km - 2:30(7:35/km) 143/155bpm [1084b/km] 34cal 283/519W 15) 0.4km - 1:42(4:14/km) 150/157bpm [635b/km] 30cal 520/549W 16) 0.34km - 2:30(7:18/km) 145/156bpm [1059b/km] 35cal 269/543W 17) 0.4km - 1:40(4:11/km) 150/158bpm [628b/km] 30cal 520/549W 18) 0.34km - 2:30(7:27/km) 145/158bpm [1081b/km] 35cal 284/538W 19) 0.4km - 1:36(3:59/km) 150/159bpm [597b/km] 28cal 538/592W 20) 1km - 6:13(6:13/km) 142/160bpm [882b/km] 92cal 366/590W 21) 0.42km - 2:26(5:51/km) 143/144bpm [836b/km] 36cal 386/402W 22) 0.01km - 8(9:24/km) 143/144bpm [1343b/km] 2cal 211/380W Add a comment 5mi, 45:42 Run - General Add a comment	-	2.6mi, 20:27 Run - General 1) 1km - 5:11(5:11/km) 139/150bpm [722b/km] 82cal 489/718W 2) 1km - 5:01(5:01/km) 153/160bpm [768b/km] 86cal 509/683W 3) 1km - 4:54(4:54/km) 160/165bpm [784b/km] 86cal 468/659W 4) 1km - 4:48(4:48/km) 163/167bpm [783b/km] 86cal 470/700W 5) 0.13km - 32(4:17/km) 153/155bpm [655b/km] 9cal 434/475W Add a comment 1.9mi, 16:59 Run - General 1) 1km - 5:58(5:58/km) 132/141bpm [787b/km] 87cal 429/681W 2) 1km - 5:22(5:22/km) 143/148bpm [767b/km] 86cal 430/599W 3) 1km - 5:32(5:32/km) 147/150bpm [813b/km] 90cal 421/601W 4) 0.01km - 7(10:39/km) 144/144bpm [1533b/km] 1cal 281/303W Add a comment 5.2mi, 1:02:42 Run - General 1) 1km - 6:58(6:58/km) 108/123bpm [752b/km] 81cal 308/475W 2) 1km - 6:39(6:39/km) 122/126bpm [811b/km] 88cal 334/428W 3) 1km - 8:03(8:03/km) 123/130bpm [989b/km] 99cal 294/455W 4) 1km - 9:36(9:36/km) 121/129bpm [1161b/km] 108cal 238/448W 5) 1km - 6:56(6:56/km) 126/133bpm [873b/km] 87cal 326/462W 6) 1km - 6:28(6:28/km) 126/133bpm [815b/km] 78cal 301/428W 7) 1km - 7:59(7:59/km) 129/136bpm [1029b/km] 94cal 281/403W 8) 1km - 7:22(7:22/km) 136/144bpm [1003b/km] 100cal 333/524W 9) 0.4km - 2:42(6:41/km) 142/146bpm [949b/km] 40cal 371/494W Add a comment	-

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