Ade487

Last on at 7pm, 14th Dec 2024

M60

Springbok (69)

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Northbrook AC

Races
173
Miles
9775
Miles
177
Miles
23348
Miles
387
WAVA
71.71%
5k
21:13
5M
31:31
10k
39:57
10M
1:04:21
Half
1:28:37
20M
2:19:41
Mara
3:13:54

About Me
Ran two marathons in 1983 to stop smoking and then didn't race again until 1999. Try and run once a week with Northbrook and another session or two during the rest of the week (family and job allowing!) Got cancer in Dec 09' but survived the treatment and I'm fighting back now Also do a bit of cycling in the summer Anything else you want to know, just ask! Show More...

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Recent Blogs
Hills, hills, and the more hills!	Jun 2019
Northbrook 5km	Jan 2018
Sunny Day	Oct 2008
Virgin Blogger	Oct 2008

My parkrun
Coventry parkrun

Recent Training
19th Dec	General	6.5mi	29:33
19th Dec	General	6mi	23:59
18th Dec	General	6.5mi	28:36
18th Dec	General	6.1mi	24:10
17th Dec	General	6.5mi	29:39

12 Month Benchmarks	Run	Bike
Mile	6:48	2:05
5k	21:52	7:51
5mi	36:21	13:01
10k	47:01	16:55
10mi	1:17:53	28:15
Half	1:42:21	38:52

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Buddies (9)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	1983	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	52																		21:56 67.14	22:11 66.92	22:56 65.26	21:41 69.59	21:13 71.71	22:30 68.18	23:33 65.69	23:06 67.54				21:13 6:50/mi	71.71
3.5mi	1																					27:20 62.99								27:20 7:49/mi	62.99
5mi	23		32:44 65.05	31:54 67.06			32:11 67.74	31:31 69.70							35:47 64.87	35:27 66.01	36:13 65.15		38:49 61.80	37:58 63.71	38:56 62.66	37:55 64.89	36:47 67.47	38:34 64.91			39:24 65.25		36:32 71.65	31:31 6:18/mi	71.65
10km	39						39:57 68.09	42:01 65.21			40:48 68.76			44:00 65.32			46:30 63.36	47:38 62.37	47:09 63.55	48:33 62.24	49:14 61.91	48:14 63.75	44:58 68.98	46:21 67.52		57:27 55.46	50:34 63.58	50:12 64.64	47:16 69.29	39:57 6:26/mi	69.29
7mi	1	50:17 59.61																												50:17 7:11/mi	59.61
12km	2			51:12 63.36																					59:15 64.67					51:12 6:52/mi	64.67
8mi	2																							1:15:00 55.05		1:11:50 58.54				1:11:50 8:59/mi	58.54
10mi	14				1:09:09 64.55	1:05:56 68.11	1:04:21 70.28	1:07:09 67.87	1:05:57 69.66	1:08:50 67.29	1:09:50 66.87	1:11:15 66.08	1:11:50 66.09											1:20:13 65.15	1:37:19 53.70	1:23:55 63.44	1:24:22 63.10		1:21:47 66.34	1:04:21 6:26/mi	70.28
13.1mi	20					1:35:38 61.73	1:28:37 67.02			1:34:36 64.21	1:35:28 64.15	1:33:09 66.29	1:38:11 63.42					1:49:39 59.26		1:51:24 59.36	2:20:46 47.40		1:41:41 66.82	1:44:48 65.42		1:48:47 64.82	2:09:58 54.25	2:42:37 43.78	1:43:05 69.72	1:28:37 6:46/mi	69.72
14mi	1						1:39:47 63.89																							1:39:47 7:08/mi	63.89
20mi	6			2:30:44 61.02				2:19:41 67.31	2:23:10 66.17		2:24:40 66.56			2:25:28 67.87														2:53:56 64.36		2:19:41 6:59/mi	67.87
26.2mi	10	3:24:52 59.34		3:39:45 55.81				3:14:56 64.31	3:13:54 65.15		3:16:09 65.46			3:31:51 62.14							4:04:48 57.15					4:16:55 57.01		4:14:00 58.76		3:13:54 7:24/mi	65.46
40mi	1																							8:53:00 45.57						8:53:00 13:20/mi	45.57

2024		Result	WAVA	Distance
8 Dec	Sneyd Striders 5m Pudding Run			5mi
3 Nov	Centurion Grand Prix Series - Race 1 5m	37:23	70.67	5mi
6 Oct	Alcester 10K SB	47:16	69.29	10km
9 Jun	Two Castles Run	47:29	68.97	10km
5 Jun	Sphinx AC Summer Five SB	36:32	71.65	5mi
16 May	Ryton Pools 5m	37:27	69.90	5mi
28 Apr	Coventry Half Marathon SB	1:43:05	69.72	13.1mi
7 Apr	Wright Hassall Leamington Regency 10k	48:15	67.88	10km
24 Mar	Twin Lakes 10 SB	1:21:47	66.34	10mi
2023		Result	WAVA	Distance
10 Sep	Kenilworth Half Marathon SB	2:42:37	43.78	13.1mi
11 Jun	Two Castles Run	53:40	60.46	10km
23 Apr	London Marathon SB	4:14:00	58.76	26.2mi
2 Apr	Wright Hassall Leamington Regency 10k SB	50:12	64.64	10km
5 Mar	Oundle 20 SB	2:53:56	64.36	20mi
2022		Result	WAVA	Distance
11 Dec	Sneyd Strider's 5m Pudding Run	43:50	59.18	5mi
20 Aug	Coll Half Marathon SB	2:09:58	54.25	13.1mi
12 Jun	Two Castles Run	53:02	60.63	10km
8 Jun	Sphinx AC Summer Five SB	39:24	65.25	5mi
4 Jun	Tysoe Windmill Run 10k	58:03	55.39	10km
19 May	Ryton Pools 5m	40:34	63.37	5mi
18 Apr	Massey Ferguson Tractor 10k SB	50:34	63.58	10km
10 Apr	Wright Hassall Leamington Regency 10K	52:53	60.80	10km
13 Feb	Draycote Water 10k SB	1:24:22	63.10	10mi
2021		Result	WAVA	Distance
12 Dec	Sneyd Striders Christmas Pudding Run (10 Mile) SB	1:23:55	63.44	10mi
28 Nov	Coombe Country Park Multi Terrain Winter 8 PB	1:11:50	58.54	8mi
31 Oct	Coventry Half Marathon SB	1:48:47	64.82	13.1mi
16 Oct	Coventry parkrun SB	23:06	67.54	5km
10 Oct	Manchester Marathon SB	4:16:55	57.01	26.2mi
1 Sep	Northbrook 5km Amazon Start			5km
21 Aug	Coventry parkrun	24:22	64.03	5km
18 Aug	Northbrook 5km Amazon Start	24:59	62.45	5km
5 Jun	Tysoe 10km SB	57:27	55.46	10km
2020		Result	WAVA	Distance
1 Nov	Coventry Half Marathon			13.1mi
21 Oct	Birch challenge			30mi
20 Sep	Wright Hassall Leamington Regency 10K - CANCELLED			10km
15 Aug	Coll Half Marathon			13.1mi
14 Jun	Two Castles Run			10km
13 Apr	Massey Ferguson Tractor 10k			10km
5 Apr	A Coventry Way Challenge 40			40mi
8 Mar	The Cannock Chase 10 Mile SB	1:37:19	53.70	10mi
1 Feb	Coventry parkrun	28:37	54.06	5km
26 Jan	Not the Not the Roman IX SB	59:15	64.67	12km
18 Jan	Coventry parkrun SB	23:33	65.69	5km
4 Jan	Highbury Fields parkrun	23:59	64.51	5km
1 Jan	Rosliston parkrun	25:00	61.88	5km
1 Jan	Conkers parkrun, N.W.Leicestershire	24:31	63.10	5km
2019		Result	WAVA	Distance
25 Dec	Coventry Parkrun Christmas Day	25:17	61.19	5km
1 Dec	Coombe Country Park Multi Terrain Winter 8 SB	1:15:00	55.05	8mi
17 Nov	Derby 10 SB	1:20:13	65.15	10mi
12 Oct	Coventry parkrun	39:20	39.00	5km
21 Sep	Wilmslow parkrun	24:18	63.13	5km
14 Sep	Coventry parkrun	25:53	59.27	5km
1 Sep	Kenilworth Half Marathon	2:06:40	54.13	13.1mi
7 Aug	Northbrook Summer Handicap Round 5	23:27	65.42	5km
14 Jul	Coventry Northbrook 10k	48:54	64.00	10km
3 Jul	Northbrook Summer Handicap Round 4	23:27	65.42	5km
22 Jun	Kingsbury Water parkrun	23:08	66.32	5km
15 Jun	Bedworth parkrun	24:21	63.00	5km
12 Jun	Sphinx AC Summer Five SB	38:34	64.91	5mi
9 Jun	Two Castles Run	50:15	62.28	10km
5 Jun	Northbrook Summer Handicap Round 3	23:56	64.10	5km
1 Jun	Tysoe Windmill 10km	58:18	53.68	10km
23 May	Ryton Pools 5m	39:17	63.73	5mi
11 May	Leamington parkrun			5km
1 May	Northbrook 5km Summer Handicap 2	23:13	66.08	5km
22 Apr	Massey Ferguson Tractor 10k	49:18	63.48	10km
20 Apr	Bedworth parkrun	30:50	49.76	5km
7 Apr	A Coventry Way Challenge 40 PB	8:53:00	45.57	40mi
24 Mar	Coventry Half Marathon SB	1:44:48	65.42	13.1mi
16 Mar	Sandwell Valley parkrun	23:36	65.01	5km
27 Feb	Gato Sports Head Torch 10k SB	46:21	67.52	10km
19 Jan	Coventry parkrun SB	22:30	68.18	5km
12 Jan	Coventry parkrun	24:11	63.44	5km
5 Jan	Polar Night Half Marathon	1:46:52	64.16	13.1mi
2018		Result	WAVA	Distance
29 Dec	Coventry parkrun	22:52	67.09	5km
25 Dec	Coventry parkrun	25:05	61.16	5km
17 Nov	Coventry parkrun	22:17	68.85	5km
27 Oct	Coventry parkrun	24:08	63.57	5km
20 Oct	Leamington parkrun	27:23	55.56	5km
13 Oct	Coventry parkrun	29:26	51.69	5km
30 Sep	BHF Blenheim Palace half marathon			13.1mi
29 Sep	Coventry parkrun	21:49	69.74	5km
9 Sep	Stratford's Big 10K	47:25	65.42	10km
5 Sep	Northbrook 5km Summer Handicap 6 PB	21:13	71.71	5km
4 Aug	Clapham Common parkrun	22:13	68.48	5km
1 Aug	Northbrook Summer Handicap Round 5	21:54	69.47	5km
28 Jul	Coventry parkrun	22:52	66.53	5km
8 Jul	Coventry Northbrook 10k	49:11	63.07	10km
30 Jun	Coventry parkrun	23:03	66.01	5km
13 Jun	Sphinx AC Summer Five SB	36:47	67.47	5mi
10 Jun	Two Castles Run	45:46	67.78	10km
6 Jun	Northbrook Summer Handicap Round 3	21:29	70.82	5km
13 May	Shakespeare Half Marathon	1:47:19	63.31	13.1mi
9 May	Silverstone 10k EMGP Series SB	44:58	68.98	10km
5 May	Coventry parkrun	22:27	67.77	5km
2 May	Northbrook 5km Summer Handicap 2	21:43	70.06	5km
15 Apr	Wright Hassall Leamington Regency 10k	46:39	66.49	10km
8 Apr	Warwick Half Marathon SB	1:41:41	66.82	13.1mi
7 Apr	Coventry parkrun	32:45	46.46	5km
4 Apr	Northbrook 5km Summer Handicap 1	21:59	69.21	5km
1 Apr	Massey Ferguson Tractor 10k	46:46	66.33	10km
18 Mar	Coventry Half Marathon (Cancelled)			13.1mi
4 Mar	BHF Warwick Half Marathon EVENT CANCELLED			13.1mi
17 Feb	Coventry parkrun	23:23	65.06	5km
2017		Result	WAVA	Distance
31 Dec	Massey-Ferguson Pace Race, 3.5 miles PB	27:20	62.99	3.5mi
30 Dec	Coventry parkrun	24:20	62.52	5km
25 Dec	Coventry Parkrun	27:39	55.02	5km
9 Jul	Coventry Northbrook 10k	48:16	63.70	10km
5 Jul	Northbrook Summer Handicap Round 4	23:11	65.09	5km
14 Jun	Sphinx AC Summer Five SB	37:55	64.89	5mi
11 Jun	Two Castles Run SB	48:14	63.75	10km
25 May	Ryton Pools 5	38:22	64.13	5mi
3 May	Northbrook Summer Handicap Round 2 SB	21:41	69.59	5km
2016		Result	WAVA	Distance
31 Dec	Coventry parkrun	30:10	50.02	5km
16 Oct	Cambridge Town and Gown 10k	59:52	50.92	10km
18 Jun	Chase Challenge 10k	53:34	56.90	10km
12 Jun	Two Castles Run SB	49:14	61.91	10km
1 Jun	Northbrook Summer Handicap Round 3	22:57	65.21	5km
26 May	Ryton Pools 5m SB	38:56	62.66	5mi
7 May	The Cannock Chase Half SB	2:20:46	47.40	13.1mi
4 May	Northbrook Summer Handicap Round 2 SB	22:56	65.26	5km
17 Apr	Brighton Marathon SB	4:04:48	57.15	26.2mi
6 Apr	Northbrook Summer Handicap Round 1	23:18	64.23	5km
2015		Result	WAVA	Distance
10 Oct	Milford Mash Up 10K	53:38	56.35	10km
27 Sep	Robin Hood Half Marathon SB	1:51:24	59.36	13.1mi
2 Sep	Northbrook Summer Handicap Round 6			5km
5 Aug	Northbrook Summer Handicap Round 5			5km
12 Jul	Coventry Northbrook 10k SB	48:33	62.24	10km
2 Jul	Ryton Pools 5m	38:30	62.83	5mi
1 Jul	Northbrook Summer Handicap Round 4			5km
17 Jun	Sphinx AC Summer Five SB	37:58	63.71	5mi
14 Jun	Two Castles Run	48:45	61.99	10km
6 Jun	The 10K Chase Challenge	54:01	55.95	10km
3 Jun	Northbrook Summer Handicap Round 3 SB	22:11	66.92	5km
6 May	Northbrook Summer Handicap Round 2	22:29	66.03	5km
1 Apr	Northbrook Summer Handicap Round 1	22:50	65.02	5km
28 Mar	The Mash March Madness 10K	53:55	56.05	10km
2014		Result	WAVA	Distance
3 Sep	Northbrook Summer Handicap Round 6 SB	21:56	67.14	5km
13 Jul	Coventry Northbrook 10k SB	47:09	63.55	10km
2 Jul	Ryton Pools 5m	39:24	60.88	5mi
18 Jun	Sphinx AC Summer Five SB	38:49	61.80	5mi
8 Jun	Two Castles Run	49:33	60.47	10km
2013		Result	WAVA	Distance
1 Sep	Kenilworth Half Marathon SB	1:49:39	59.26	13.1mi
9 Jun	Two Castles Run SB	47:38	62.37	10km
2012		Result	WAVA	Distance
22 Aug	Coventry Godiva Harriers - Autumnal 5			5mi
13 Jun	Sphinx AC Summer Five SB	36:13	65.15	5mi
10 Jun	Two Castles Run SB	46:30	63.36	10km
2011		Result	WAVA	Distance
29 Jun	Sphinx AC Summer Five SB	35:27	66.01	5mi
17 Apr	Warwick 100	6:15:00		100mi
2010		Result	WAVA	Distance
26 Sep	Tour Ride (Pro) - Stoke-on-Trent			161km
3 Jan	Coventry Godiva Harriers New Year 5 SB	35:47	64.87	5mi
2009		Result	WAVA	Distance
31 May	Coventry Northbrook 10K SB	44:00	65.32	10km
26 Apr	London Marathon SB	3:31:51	62.14	26.2mi
22 Mar	Ashby 20 SB	2:25:28	67.87	20mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:11:50	66.09	10mi
19 Oct	Cassidy Lady Godiva Half Marathon SB	1:38:11	63.42	13.1mi
2007		Result	WAVA	Distance
9 Dec	Sneyd Striders Xmas Pudding Run SB	1:11:15	66.08	10mi
21 Oct	Coventry Half Marathon SB	1:33:09	66.29	13.1mi
2006		Result	WAVA	Distance
10 Dec	Sneyd Striders Xmas Pudding Run SB	1:09:50	66.87	10mi
22 Oct	Lady Godiva Coventry Half Marathon SB	1:35:28	64.15	13.1mi
10 May	Kingsbury Classic 10k SB	40:48	68.76	10km
23 Apr	London Marathon SB	3:16:09	65.46	26.2mi
19 Mar	Ashby 20 SB	2:24:40	66.56	20mi
2005		Result	WAVA	Distance
11 Dec	Hartshill Heartbreaker SB	1:08:50	67.29	10mi
25 Sep	Lady Godiva Coventry Half Marathon SB	1:34:36	64.21	13.1mi
2004		Result	WAVA	Distance
12 Dec	Sneyd Striders Xmas Pudding Run SB	1:05:57	69.66	10mi
18 Apr	London Marathon PB	3:13:54	65.15	26.2mi
14 Mar	Ashby 20 SB	2:23:10	66.17	20mi
2003		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:07:09	67.87	10mi
25 Jun	Coventry Godiva Midsummer 5 PB	31:31	69.70	5mi
15 Jun	Northbrook AC 10K SB	42:01	65.21	10km
13 Apr	London Marathon SB	3:14:56	64.31	26.2mi
16 Mar	Ashby 20 PB	2:19:41	67.31	20mi
2002		Result	WAVA	Distance
8 Dec	Sneyd Striders Xmas Pudding Run PB	1:04:21	70.28	10mi
6 Oct	Kenilworth Half Marathon PB	1:28:37	67.02	13.1mi
26 Jun	NP Aerospace Mid-Summer 5m SB	32:11	67.74	5mi
11 Jun	East Hull Harriers Coniston 10K PB	39:57	68.09	10km
21 Apr	Shakespeare Half Marathon	1:34:04	63.13	13.1mi
22 Mar	Coniston 14 PB	1:39:47	63.89	14mi
2001		Result	WAVA	Distance
9 Dec	Sneyd Striders Xmas Pudding Run SB	1:05:56	68.11	10mi
7 Oct	Kenilworth Half Marathon SB	1:35:38	61.73	13.1mi
29 Apr	Shakespeare Half Marathon	1:36:15	61.34	13.1mi
2000		Result	WAVA	Distance
10 Dec	Sneyd Striders Xmas Pudding Run SB	1:09:09	64.55	10mi
1999		Result	WAVA	Distance
12 Sep	Walsall Rotary Club 12km PB	51:12	63.36	12km
23 Jun	Courtaulds Midsummer 5m SB	31:54	67.06	5mi
18 Apr	London Marathon SB	3:39:45	55.81	26.2mi
21 Mar	Ashby 20 SB	2:30:44	61.02	20mi
1998		Result	WAVA	Distance
23 May	Barratt's Canal Five Coventry SB	32:44	65.05	5mi
1983		Result	WAVA	Distance
21 Aug	Shaft Seven Fun Run PB	50:17	59.61	7mi
10 Jul	Sandwell Marathon SB	3:24:52	59.34	26.2mi
23 Mar	Wolverhampton Marathon	3:33:03	57.06	26.2mi

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	4	0	0	0	2	5	41	12	0	0	63
2024	16.3	20.1	22.5	12	11.8	12.9	10	16.9	4.1	4.5	6.9	7.5	145.3
2024	42	31	43	44	24	18	28	21	16	28	13	3	312
2024	99	81	75	112	37	239	87	287	93	52	213	175	1548
2023	0	4	0	0	9	0	5	0	19	6	0	4	46
2023	0	0	0	0	0	0	0	0.3	0	0	10.7	11.4	22.3
2023	109	88	94	77	10	25	29	60	23	20	0	15	549
2023	0	0	0	0	55	125	0	0	15	236	72	48	550
2022	0	0	3	6	3	0	2	1	2	4	0	0	21
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	61	37	32	34	54	35	45	34	33	38	53	73	529
2022	0	0	17	77	43	0	0	77	0	0	0	0	214
2021	35	4	21	13	12	5	2	5	24	0	7	0	130
2021	73	63	53	52	77	38	80	57	90	76	37	39	735
2021	189	271	141	62	83	148	157	215	21	0	20	0	1307
2020	0	0	11	12	16	6	11	8	6	7	10	4	92
2020	95	32	66	37	37	98	70	82	105	119	58	60	859
2020	0	0	103	501	295	161	290	111	57	5	219	124	1867
2019	0	0	0	0	21	0	0	0	0	0	0	0	21
2019	115	109	84	76	41	52	48	64	59	40	86	60	836
2019	48	48	105	132	19	124	76	58	43	64	0	31	747
2018	0	0	0	0	0	0	0	0	0	13	0	0	13
2018	52	77	79	60	72	73	54	57	76	81	114	101	896
2018	132	190	86	130	154	320	337	180	183	81	57	7	1857
2017	25	27	47	41	60	25	43	23	25	16	24	44	399
2017	127	157	141	178	218	201	275	125	302	282	184	180	2369
2016	93	74	131	75	53	34	20	27	30	54	38	33	661
2016	0	6	0	0	175	108	213	146	96	163	99	86	1094
2015	0.6	0	0.6	0.3	1.7	0	0	0	0.1	0	0	0	3.2
2015	66	54	41	53	59	43	45	35	54	60	57	84	652
2015	7	28	105	119	152	105	23	156	61	90	24	37	908
2014	14	9	36	43	49	37	44	46	34	34	24	27	398
2014	81	119	140	137	146	131	164	146	92	0	0	25	1180
2013	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2013	41	6	20	9	22	37	34	51	31	4	6	22	284
2013	114	178	44	149	113	123	157	124	135	143	45	180	1506
2012	26	29	15	13	30	26	3	13	53	51	33	37	329
2012	130	63	44	223	152	96	154	188	290	67	37	67	1510
2011	2	0	2	0	12	41	16	0	0	16	12	8	109
2011	257	177	118	281	152	149	160	240	218	168	110	128	2158
2010	5	0	0	0	0	0	2	5	15	24	0	0	50
2010	195	83	0	15	23	91	91	287	196	137	70	50	1239
2009	0	0	0	0	0	0	0	5.6	0	0	0	0	5.6
2009	140	121	130	108	58	34	12	5	16	56	24	34	738
2009	0	0	43	51	138	206	198	366	271	113	41	53	1480
2008	80	94	83	36	23	56	61	48	76	81	104	72	813
2008	0	39	86	138	214	143	183	179	114	0	0	0	1097
2007	0	0	37	67	82	14	65	44	87	78	71	81	626
2007	0	0	8	67	150	41	161	194	98	0	0	0	720

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	Sat 30th Nov Nov 30
-	1.6mi, 54:43 Swim - General 1) 1.55mi - 54:43(35:13/mi) 127/145bpm [4473b/mi] 672cal 27/rpm Add a comment 6.5mi, 28:20 Bike - General 1) 5mi - 21:19(4:16/mi) 126/159bpm [537b/mi] 225cal 2) 1.47mi - 7:00(4:46/mi) 125/142bpm [595b/mi] 67cal Add a comment 6mi, 23:30 Bike - General 1) 5mi - 19:39(3:56/mi) 121/141bpm [476b/mi] 199cal 2) 1mi - 3:51(3:51/mi) 138/146bpm [531b/mi] 46cal Add a comment	6.5mi, 28:50 Bike - General 1) 5mi - 21:47(4:21/mi) 117/144bpm [510b/mi] 200cal 2) 1.49mi - 7:01(4:42/mi) 116/136bpm [546b/mi] 57cal 3) 0mi - 1(26:57/mi) 98/98bpm [2641b/mi] Add a comment 6mi, 23:49 Bike - General 1) 5mi - 19:43(3:57/mi) 112/135bpm [442b/mi] 172cal 2) 0.99mi - 4:07(4:08/mi) 130/139bpm [537b/mi] 46cal Add a comment	1mi, 9:47 Run - General 1) 1mi - 9:44(9:44/mi) 119/128bpm [1158b/mi] 121cal 105/3419W 2) 0mi - 3(13:15/mi) 128/128bpm [1696b/mi] 1cal 105/3419W Add a comment 6.5mi, 29:21 Bike - General 1) 5mi - 22:05(4:25/mi) 124/147bpm [548b/mi] 225cal 2) 1.48mi - 7:15(4:55/mi) 118/135bpm [579b/mi] 58cal Add a comment 6.1mi, 23:55 Bike - General 1) 5mi - 19:17(3:51/mi) 118/145bpm [455b/mi] 186cal 2) 1.13mi - 4:38(4:07/mi) 138/145bpm [567b/mi] 56cal Add a comment	1.6mi, 55:23 Swim - General 1) 0.08mi - 2:48(35:57/mi) 94/104bpm [3380b/mi] 24cal 26/rpm 2) 0mi - 20(0/mi) 88/90bpm [INFb/mi] 2cal 3) 0.22mi - 7:11(33:03/mi) 117/143bpm [3867b/mi] 79cal 28/rpm 4) 0.05mi - 1:30(32:18/mi) 133/141bpm [4295b/mi] 15cal 27/rpm 5) 0.7mi - 24:59(35:44/mi) 130/150bpm [4645b/mi] 308cal 27/rpm 6) 0.03mi - 1:07(36:12/mi) 125/129bpm [4525b/mi] 10cal 28/rpm 7) 0mi - 10(0/mi) 125/129bpm [INFb/mi] 1cal 8) 0mi - 2(0/mi) 122/125bpm [INFb/mi] 9) 0.03mi - 58(31:21/mi) 129/132bpm [4044b/mi] 11cal 17/rpm 10) 0mi - 22(0/mi) 134/137bpm [INFb/mi] 3cal 11) 0.45mi - 15:55(35:20/mi) 135/147bpm [4771b/mi] 211cal 28/rpm Add a comment	6.5mi, 26:56 Bike - General 1) 5mi - 20:11(4:02/mi) 121/138bpm [488b/mi] 201cal 2) 1.49mi - 6:45(4:32/mi) 120/137bpm [543b/mi] 60cal Add a comment 6.1mi, 25:44 Bike - General 1) 5mi - 21:22(4:16/mi) 116/135bpm [496b/mi] 198cal 2) 1.06mi - 4:22(4:06/mi) 134/143bpm [550b/mi] 50cal Add a comment	-
Sun 1st Dec Dec 1	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
-	1.7mi, 1:03:01 Swim - General 1) 1.17mi - 41:48(35:52/mi) 131/149bpm [4699b/mi] 521cal 28/rpm 2) 0.54mi - 21:13(39:02/mi) 142/163bpm [5542b/mi] 263cal 28/rpm Add a comment 6.5mi, 28:57 Bike - General 1) 5mi - 21:35(4:19/mi) 122/145bpm [527b/mi] 216cal 2) 1.48mi - 7:22(4:59/mi) 120/137bpm [597b/mi] 63cal Add a comment 6mi, 23:42 Bike - General 1) 5mi - 19:47(3:57/mi) 112/134bpm [443b/mi] 171cal 2) 1mi - 3:55(3:54/mi) 131/140bpm [512b/mi] 44cal Add a comment	1.1mi, 10:04 Run - General 1) 1mi - 8:49(8:49/mi) 146/154bpm [1287b/mi] 132cal 173/3976W 2) 0.14mi - 1:15(9:18/mi) 154/155bpm [1432b/mi] 21cal 1244/3785W Add a comment 6.5mi, 27:58 Bike - General 1) 5mi - 21:05(4:13/mi) 123/141bpm [519b/mi] 215cal 2) 1.48mi - 6:53(4:39/mi) 123/140bpm [572b/mi] 64cal Add a comment 6.1mi, 24:51 Bike - General 1) 5mi - 20:35(4:07/mi) 110/134bpm [453b/mi] 172cal 2) 1.06mi - 4:16(4:01/mi) 130/145bpm [523b/mi] 47cal Add a comment	6.5mi, 28:30 Bike - General 1) 5mi - 21:28(4:18/mi) 128/147bpm [549b/mi] 235cal 2) 1.51mi - 7:02(4:39/mi) 124/141bpm [577b/mi] 66cal Add a comment 6mi, 24:04 Bike - General 1) 5mi - 20:02(4:00/mi) 119/142bpm [477b/mi] 195cal 2) 1mi - 4:02(4:03/mi) 134/145bpm [542b/mi] 47cal Add a comment	1.1mi, 38:27 Swim - General 1) 0.28mi - 9:19(33:19/mi) 115/136bpm [3832b/mi] 105cal 29/rpm 2) 0.81mi - 28:38(35:26/mi) 137/155bpm [4855b/mi] 387cal 28/rpm 3) 0mi - 26(0/mi) 119/120bpm [INFb/mi] 1cal 4) 0mi - 3(0/mi) 118/118bpm [INFb/mi] 5) 0mi - 1(0/mi) 112/112bpm [INFb/mi] Add a comment 6.5mi, 29:26 Bike - General 1) 5mi - 22:00(4:24/mi) 130/146bpm [572b/mi] 242cal 2) 1.48mi - 7:26(5:01/mi) 132/155bpm [662b/mi] 78cal Add a comment 6mi, 22:58 Bike - General 1) 5mi - 19:35(3:55/mi) 122/152bpm [478b/mi] 199cal 2) 0.99mi - 3:23(3:24/mi) 143/155bpm [486b/mi] 42cal Add a comment	1.6mi, 15:30 Run - General 1) 1mi - 9:01(9:01/mi) 131/145bpm [1181b/mi] 125cal 41/3917W 2) 0.62mi - 6:29(10:27/mi) 115/119bpm [1203b/mi] 74cal 64/3605W Add a comment 6.5mi, 27:55 Bike - General 1) 5mi - 21:04(4:13/mi) 126/145bpm [531b/mi] 224cal 2) 1.49mi - 6:51(4:36/mi) 127/144bpm [585b/mi] 68cal Add a comment 6.1mi, 26:13 Bike - General 1) 6.11mi - 26:13(4:17/mi) 104/144bpm [446b/mi] 241cal 7/115rpm Add a comment	-
Sun 8th Dec Dec 8	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
-	1.6mi, 56:24 Swim - General 1) 1.55mi - 56:24(36:18/mi) 118/144bpm [4284b/mi] 611cal 28/rpm Add a comment 6.5mi, 29:55 Bike - General 1) 5mi - 22:07(4:25/mi) 118/140bpm [522b/mi] 206cal 2) 1.5mi - 7:47(5:13/mi) 114/131bpm [594b/mi] 60cal Add a comment 6.1mi, 27:05 Bike - General 1) 5mi - 20:11(4:02/mi) 114/136bpm [460b/mi] 181cal 2) 1.06mi - 6:55(6:33/mi) 132/152bpm [864b/mi] 78cal Add a comment	6.5mi, 28:45 Bike - General 1) 5mi - 21:47(4:21/mi) 118/145bpm [514b/mi] 203cal 2) 1.48mi - 6:58(4:42/mi) 118/143bpm [554b/mi] 57cal Add a comment 6mi, 23:37 Bike - General 1) 5mi - 19:41(3:56/mi) 105/132bpm [413b/mi] 153cal 2) 1mi - 3:56(3:55/mi) 134/147bpm [526b/mi] 46cal Add a comment	6.5mi, 29:18 Bike - General 1) 5mi - 22:18(4:28/mi) 106/132bpm [473b/mi] 173cal 2) 1.48mi - 7:00(4:44/mi) 136/150bpm [644b/mi] 82cal Add a comment 6mi, 24:07 Bike - General 1) 5mi - 20:16(4:03/mi) 108/131bpm [438b/mi] 166cal 2) 1.01mi - 3:50(3:48/mi) 131/143bpm [499b/mi] 43cal Add a comment	1.6mi, 1:03:28 Swim - General 1) 0.85mi - 30:02(35:09/mi) 118/133bpm [4149b/mi] 350cal 27/rpm 2) 0mi - 14(0/mi) 118/121bpm [INFb/mi] 2cal 3) 0.02mi - 29(31:15/mi) 122/124bpm [3812b/mi] 5cal 27/rpm 4) 0mi - 5:33(0/mi) 99/123bpm [INFb/mi] 22cal 5) 0mi - 36:24:28(0/mi) 94/95bpm [INFb/mi] 96cal 6) 0mi - 21(0/mi) 124/127bpm [INFb/mi] 4cal 7) 0.26mi - 9:41(36:38/mi) 140/146bpm [5130b/mi] 141cal 27/rpm 8) 0mi - 5(0/mi) 140/146bpm [INFb/mi] 9) 0mi - 2(0/mi) 101/103bpm [INFb/mi] 10) 0.4mi - 16:35(41:04/mi) 129/152bpm [5298b/mi] 197cal 27/rpm Add a comment 6.5mi, 28:07 Bike - General 1) 5mi - 20:51(4:10/mi) 120/153bpm [500b/mi] 204cal 2) 1.49mi - 7:16(4:53/mi) 118/131bpm [577b/mi] 61cal Add a comment 6mi, 23:50 Bike - General 1) 5mi - 19:46(3:57/mi) 109/137bpm [431b/mi] 164cal 2) 1mi - 4:04(4:04/mi) 129/140bpm [524b/mi] 45cal Add a comment	6.5mi, 28:47 Bike - General 1) 5mi - 21:40(4:20/mi) 117/142bpm [507b/mi] 200cal 2) 1.51mi - 7:07(4:42/mi) 114/133bpm [537b/mi] 54cal Add a comment 6mi, 24:00 Bike - General 1) 5mi - 20:01(4:00/mi) 106/128bpm [424b/mi] 157cal 2) 1mi - 4:00(4:01/mi) 126/134bpm [505b/mi] 43cal Add a comment	-
Sun 15th Dec Dec 15	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
-	1.6mi, 49:42 Swim - General 1) 1.48mi - 47:10(31:58/mi) 99/119bpm [3164b/mi] 359cal 30/rpm 2) 0mi - 18(0/mi) 122/126bpm [INFb/mi] 2cal 3) 0.08mi - 2:13(28:39/mi) 120/129bpm [3437b/mi] 25cal 33/rpm Add a comment 6.5mi, 28:43 Bike - General 1) 5mi - 21:23(4:17/mi) 107/129bpm [458b/mi] 167cal 2) 1.49mi - 7:20(4:55/mi) 114/132bpm [561b/mi] 60cal Add a comment 6mi, 23:41 Bike - General 1) 5mi - 19:57(3:59/mi) 108/137bpm [431b/mi] 160cal 2) 1mi - 3:45(3:45/mi) 131/144bpm [492b/mi] 43cal Add a comment	6.5mi, 29:39 Bike - General 1) 5mi - 22:34(4:31/mi) 113/139bpm [510b/mi] 193cal 2) 1.48mi - 7:06(4:48/mi) 111/133bpm [533b/mi] 50cal Add a comment 6mi, 25:04 Bike - General 1) 5mi - 20:46(4:09/mi) 78/123bpm [324b/mi] 83cal 2) 1.02mi - 4:18(4:14/mi) 125/135bpm [530b/mi] 46cal Add a comment	6.5mi, 28:36 Bike - General 1) 5mi - 21:32(4:18/mi) 116/132bpm [499b/mi] 200cal 2) 1.49mi - 7:04(4:45/mi) 116/142bpm [552b/mi] 57cal Add a comment 6.1mi, 24:10 Bike - General 1) 5mi - 19:38(3:56/mi) 105/160bpm [412b/mi] 153cal 2) 1.13mi - 4:32(4:02/mi) 135/159bpm [544b/mi] 54cal Add a comment	6.5mi, 29:33 Bike - General 1) 5mi - 22:01(4:24/mi) 124/144bpm [546b/mi] 227cal 2) 1.49mi - 7:32(5:03/mi) 120/139bpm [607b/mi] 64cal Add a comment 6mi, 23:59 Bike - General 1) 5mi - 20:12(4:02/mi) 113/133bpm [457b/mi] 178cal 2) 0.98mi - 3:47(3:51/mi) 130/144bpm [501b/mi] 42cal Add a comment	-	-

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