clairster

Last on at 10am, 9th Sep 2024

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About Me
Been running for a few years, like off road stuff in the hills and distance running. doing some crazy thingsthis year, all for a good cause justgiving.com Show More...

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Recent Blogs
Mourneway ultra	Jun 2011
long time no blog	Apr 2011
oh wow	Nov 2010
oh dear	Nov 2010
eek poisoned me and lost all my fitness	Nov 2010

My parkrun
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Recent Training
21st Nov	General	3.2mi	33:58
18th Nov	General	3.3mi	36:25
16th Nov	General	3.1mi	34:43
15th Nov	Strength	0mi	1:49:03
12th Nov	General	4mi	45:02

12 Month Benchmarks	Run
Mile	9:39
5k	31:04
5mi	54:51

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
100m	1						18 58.28							18 4:50/mi	58.28
400m	1						1:41 48.04							1:41 6:46/mi	48.04
1mi	1						7:20 57.63							7:20 7:20/mi	57.63
5km	8	33:00 44.65	25:59 56.70						25:51 57.37					25:51 8:19/mi	57.37
5mi	3			44:46 53.25	38:43 61.62	40:24 59.12								38:43 7:45/mi	61.62
10km	12			48:57 60.83	47:41 62.45	49:17 60.52	48:24 61.89	48:42 61.51						47:41 7:40/mi	62.45
7mi	2		1:07:54 49.65			1:05:15 51.90								1:05:15 9:19/mi	51.90
15km	1										1:34:00 49.45			1:34:00 10:05/mi	49.45
10mi	13			1:20:25 60.98	1:20:24 61.06	1:26:00 57.18	1:18:55 62.44							1:18:55 7:54/mi	62.44
17km	2								2:12:00 39.63			2:10:00 40.68		2:10:00 12:18/mi	40.68
10.7mi	1							1:58:00 44.93						1:58:00 11:02/mi	44.93
20km	1											2:47:00 37.65		2:47:00 13:26/mi	37.65
13.1mi	27			1:52:02 57.57	1:43:07 62.55	1:49:25 58.99	1:45:35 61.32	1:41:11 63.99	1:54:30 56.68	1:56:00 56.12				1:41:11 7:43/mi	63.99
15mi	1				2:12:10 56.41									2:12:10 8:49/mi	56.41
30km	1					3:30:51 44.50								3:30:51 11:19/mi	44.50
20mi	5				2:53:11 58.31	3:03:57 54.90	6:05:00 27.72							2:53:11 8:40/mi	58.31
21mi	1								4:12:00 42.32					4:12:00 12:00/mi	42.32
22mi	3							5:12:00 35.83	5:04:00 36.83					5:04:00 13:49/mi	36.83
24mi	2						5:10:00 39.45	5:02:00 40.53						5:02:00 12:35/mi	40.53
25mi	5						5:15:00 40.51	5:31:00 38.58	4:56:00 43.20					4:56:00 11:50/mi	43.20
26.2mi	63				3:55:23 56.91	3:53:52 57.29	3:53:47 57.31	3:58:34 56.19	4:44:00 47.26	4:22:30 51.37	4:05:04 55.02	4:23:00 51.44	4:57:00 45.74	3:53:47 8:55/mi	57.31
26.5mi	1											7:08:00 32.16		7:08:00 16:09/mi	32.16
27mi	2								6:50:00 33.97		6:45:00 34.59			6:45:00 15:00/mi	34.59
29.3mi	2										5:12:00 49.18			5:12:00 10:39/mi	49.18
30mi	4								5:41:00 46.11	5:19:00 49.42	5:04:30 51.95			5:04:30 10:09/mi	51.95
50km	3								6:59:20 39.02	6:44:30 40.56	6:43:30 40.80			6:43:30 12:59/mi	40.80
33mi	4								7:46:00 37.96		7:13:00 41.04		8:32:00 34.97	7:13:00 13:07/mi	41.04
34mi	1										6:00:00 51.50			6:00:00 10:35/mi	51.50
35mi	1											8:07:49 39.62		8:07:49 13:56/mi	39.62
36mi	1								10:14:00 32.25					10:14:00 17:03/mi	32.25
39mi	3								9:05:05 40.28		8:22:51 43.93	7:56:49 46.51		7:56:49 12:14/mi	46.51
40mi	2								10:13:00 36.97		12:09:00 31.17			10:13:00 15:20/mi	36.97
42mi	1									12:46:00 31.43				12:46:00 18:14/mi	31.43
50mi	1								17:49:00 27.80					17:49:00 21:23/mi	27.80
52mi	3								13:10:57 39.52	12:39:00 41.27	12:09:00 43.08			12:09:00 14:01/mi	43.08

2014		Result	WAVA	Distance
6 Jul	Lakeland Trails Coniston Marathon			26.2mi
22 Mar	Gin Pit Double Marathon - Day 1	5:43:00	39.60	26.2mi
15 Mar	Spring Shakespeare SB	4:57:00	45.74	26.2mi
15 Feb	Broadmeadow Valentine's Marathon	6:09:00	36.81	26.2mi
18 Jan	CTS Anglesey - Ultra SB	8:32:00	34.97	33mi
2013		Result	WAVA	Distance
31 Dec	Liverbird Marathon Double day 1	4:50:00	46.84	26.2mi
29 Dec	The Orrell OMG Marathon	4:29:30	50.41	26.2mi
8 Dec	Broadmeadow December Double II	5:25:52	41.69	26.2mi
7 Dec	Broadmeadow December Double I	6:50:00	33.13	26.2mi
3 Nov	Crewe Déjà vu 3 - Lap of Honour	4:50:00	46.84	26.2mi
26 Oct	Snowdonia Marathon	4:53:03	46.35	26.2mi
5 Oct	Goyt Valley Striders 25th Celebration Marathon	5:52:18	38.56	26.2mi
28 Sep	Causeway Coast Ultra PB	7:56:49	46.51	39mi
8 Sep	Gritstone Grind PB	8:07:49	39.62	35mi
1 Sep	Peak District 20km Trail Running Series - Round 2 of 5 PB	2:47:00	37.65	20km
4 Aug	Dovedale Dipper	6:36:00	34.30	26.2mi
13 Jul	Ilmington Cotswolds Marathon PB	7:08:00	32.16	26.5mi
22 Jun	Trail Marathon Wales	6:30:00	34.69	26.2mi
15 Jun	9 Bar Holly Challenge	4:48:00	46.98	26.2mi
8 Jun	Mourne Way Marathon	6:14:00	36.17	26.2mi
1 Jun	Lakeland Trails in Staveley (17km Challenge) PB	2:10:00	40.68	17km
18 May	White Peak Marathon SB	4:23:00	51.44	26.2mi
28 Apr	Greater Manchester Marathon	4:32:00	49.74	26.2mi
29 Mar	Broadmeadow Good Friday Marathon	6:42:00	33.66	26.2mi
2012		Result	WAVA	Distance
31 Dec	Liverbird Marathon Double day 1	4:42:00	47.98	26.2mi
27 Dec	The Sunrise to Sunset Challenge	5:26:00	41.50	26.2mi
9 Dec	Broadmeadow December Double II	5:33:00	40.63	26.2mi
8 Dec	Broadmeadow December Double I	5:58:00	37.79	26.2mi
11 Nov	Stroke Association Resolution Run PB	1:34:00	49.45	15km
21 Oct	Ennerdale 50k PB	6:43:30	40.80	50km
29 Sep	Causeway Coast Ultra SB	8:22:51	43.93	39mi
22 Sep	The JW Ultra PB	5:04:30	51.95	30mi
9 Sep	Yorkshireman Off Road Marathon	6:34:00	34.34	26.2mi
2 Sep	Wolverhampton Marathon	4:18:30	52.34	26.2mi
26 Aug	Boston 6hr PB	6:00:00	51.50	34mi
19 Aug	The 2nd Gin Pit Trail Marathon	4:54:00	46.02	26.2mi
11 Aug	Elsecar Skelter PB	6:45:00	34.59	27mi
21 Jul	Ilmington Cotswolds Marathon	6:23:51	35.25	26.2mi
7 Jul	Enigma Summer Marathon	5:09:30	43.71	26.2mi
9 Jun	Mourne Way Ultra PB	12:09:00	43.08	52mi
26 May	Dukeries ultra 30M option	5:38:30	46.57	30mi
19 May	White Peak Marathon SB	4:05:04	55.02	26.2mi
12 May	Sandstone Trail Challenge PB	7:13:00	41.04	33mi
29 Apr	Greater Manchester Marathon	4:12:40	53.37	26.2mi
15 Apr	Worcester Marathon	4:06:30	54.70	26.2mi
6 Apr	Broadmeadow Good Friday Marathon	5:32:00	40.62	26.2mi
31 Mar	Four Inns SB	12:09:00	31.17	40mi
25 Mar	Gin Pit Double Marathon - Day 2	4:34:50	49.06	26.2mi
11 Mar	ULTRArace.Grantham (Day 2) PB	5:12:00	49.18	29.3mi
10 Mar	ULTRArace.Grantham (Day 1)	5:29:30	46.57	29.3mi
19 Feb	Cotswold Marathon	4:18:00	52.27	26.2mi
28 Jan	Battle of Northampton Challenge	4:49:00	46.66	26.2mi
22 Jan	Gloucester Marathon	4:37:00	48.68	26.2mi
1 Jan	Liverbird Marathon Double day 2	5:17:00	42.54	26.2mi
2011		Result	WAVA	Distance
31 Dec	Liverbird Marathon Double day 1	4:48:00	46.82	26.2mi
27 Dec	Sunrise To Sunset Challenge	4:56:00	45.56	26.2mi
11 Dec	Broadmeadow December Double II	5:45:00	39.09	26.2mi
10 Dec	Broadmeadow December Double I	5:52:00	38.31	26.2mi
6 Nov	Crewe Deja Vu Track Marathon SB	4:22:30	51.37	26.2mi
29 Oct	Snowdonia Marathon	5:06:00	44.07	26.2mi
22 Oct	John O'Gaunt's Challenge	5:47:00	37.03	25mi
9 Oct	Chester Marathon	4:35:36	48.93	26.2mi
24 Sep	The JW Ultra SB	5:19:00	49.42	30mi
11 Sep	Yorkshireman Off Road Marathon	6:38:00	33.88	26.2mi
27 Aug	Lakeland Warrior 50K SB	6:44:30	40.56	50km
7 Aug	Dovedale Dipper	6:25:00	35.02	26.2mi
25 Jun	The Holly Challenge (Marathon)	5:00:00	44.95	26.2mi
11 Jun	Mourne Way Ultra SB	12:39:00	41.27	52mi
29 May	Tour of the Roaches	7:10:00		76mi
21 May	White Peak Marathon	4:33:30	49.17	26.2mi
14 May	Ireland Coast to Coast	24:30:00		0km/244km/38km
2 Apr	Four Inns PB	12:46:00	31.43	42mi
27 Mar	Wilmslow Half Marathon SB	1:56:00	56.12	13.1mi
5 Mar	Trollers Trot	5:03:00	42.29	25mi
5 Feb	Rombalds Stride Winter Challenge	6:00:00	32.65	23mi
2010		Result	WAVA	Distance
2 Oct	Causeway Coast Ultra SB	9:05:05	40.28	39mi
25 Sep	The JW Ultra SB	5:41:00	46.11	30mi
18 Sep	High Peak 40 Mile Challenge PB	10:13:00	36.97	40mi
12 Sep	Yorkshireman Off Road Marathon	7:01:00	31.95	26.2mi
22 Aug	Nottingham Ultra SB	6:59:20	39.02	50km
14 Aug	Elsecar Skelter SB	6:50:00	33.97	27mi
24 Jul	Lakeland 50 PB	17:49:00	27.80	50mi
10 Jul	South Manchester parkrun PB	25:51	57.37	5km
3 Jul	Osmotherley Phoenix 33	8:12:00	36.03	33mi
12 Jun	Mourneway Ultra, Marathon, Half & 10K SB	13:10:57	39.52	52mi
5 Jun	Staveley Puma Lakeland Trail SB	2:12:00	39.63	17km
31 May	Chester Marathon	4:54:00	45.65	26.2mi
22 May	White Peak Marathon	4:50:00	46.28	26.2mi
16 May	Brathay Windermere Marathon SB	4:44:00	47.26	26.2mi
15 May	Marlborough Downs Challenge - 33 miles SB	7:46:00	37.96	33mi
2 May	Todmorden Boundary Hike PB	5:04:00	36.83	22mi
25 Apr	London Marathon	5:15:00	42.61	26.2mi
10 Apr	Calderdale Hike PB	10:14:00	32.25	36mi
28 Mar	Wilmslow Half Marathon SB	1:54:30	56.68	13.1mi
21 Mar	Cotswold Marathon	4:48:00	46.61	26.2mi
13 Mar	Grindleford Gallop PB	4:12:00	42.32	21mi
6 Mar	18th Trollers Trot PB	4:56:00	43.20	25mi
7 Feb	Central Lancashire New Year Half-Marathon (Postponed from Jan 3rd)	2:03:30	52.55	13.1mi
6 Feb	Rombalds Stride Winter Challenge	5:55:00	33.03	23mi
2009		Result	WAVA	Distance
24 Oct	Snowdonia Marathon	4:54:37	45.56	26.2mi
4 Oct	Sandstone trail B race PB	1:58:00	44.93	10.7mi
13 Jun	Mourne Way Marathon	5:52:00	38.09	26.2mi
6 Jun	Wharfedale Trail Marathon SB	5:31:00	38.58	25mi
3 Jun	Craigavon Lakes 10km SB	48:42	61.51	10km
24 May	The Lomas Distribution Buxton Half-Marathon	2:02:40	52.78	13.1mi
16 May	White Peak Marathon	4:09:34	53.72	26.2mi
26 Apr	London Marathon SB	3:58:34	56.19	26.2mi
29 Mar	Wilmslow Half Marathon	1:44:45	61.81	13.1mi
14 Mar	Trollers Trot 24 PB	5:02:00	40.53	24mi
15 Feb	Village Bakery Half Marathon PB	1:41:11	63.99	13.1mi
7 Feb	Rombald Stride Winter Challenge SB	5:12:00	35.83	22mi
18 Jan	Four Villages Half Marathon	1:45:33	61.34	13.1mi
2008		Result	WAVA	Distance
7 Dec	Stockport 10 PB	1:18:55	62.44	10mi
9 Nov	Lancaster Half Marathon SB	1:45:35	61.32	13.1mi
5 Oct	Hope Moors and Tors SB	6:05:00	27.72	20mi
28 Sep	Macclesfield Half Marathon	1:50:30	58.59	13.1mi
7 Sep	Trafford 10K SB	48:24	61.89	10km
24 Aug	Leek Half Marathon	1:58:30	54.64	13.1mi
3 Aug	Sale 10	1:26:00	57.30	10mi
2 Aug	Fetch Manchester Mile Numero 2 PB	7:20	57.63	1mi
2 Aug	Fetch Manchester Mile 2 4 x400 relay leg 1 PB	1:41	48.04	400m
2 Aug	Fetch Manchester 100m sprint for the jaffa cakes PB	18	58.28	100m
6 Jul	City of Manchester 10K	48:43	61.49	10km
18 Jun	Lisburn 10K	49:49	59.99	10km
15 Jun	Kinder Trog	3:30:00	38.05	16mi
4 Jun	Craigavon Lakes	48:26	61.70	10km
17 May	White Peak Marathon PB	3:53:47	57.31	26.2mi
27 Apr	Shakespeare Half Marathon	1:53:59	56.70	13.1mi
13 Apr	London Marathon	4:00:04	55.81	26.2mi
29 Mar	Omagh Half Marathon	1:49:39	58.94	13.1mi
1 Mar	Trollers Trot SB	5:10:00	39.45	24mi
2 Feb	Rombalds Stride Winter Challenge SB	5:15:00	40.51	25mi
20 Jan	Brass Monkey Half Marathon	1:50:51	58.30	13.1mi
13 Jan	23rd Two Crosses Circuit (18mile route)	4:25:00	34.13	18mi
2007		Result	WAVA	Distance
3 Nov	Langley 7 PB	1:05:15	51.90	7mi
29 Oct	Dublin Marathon SB	3:53:52	57.29	26.2mi
14 Oct	Hope Moors and Tors	5:55:00	28.46	20mi
30 Sep	macclesfield half marathon	1:51:00	58.23	13.1mi
19 Aug	Belper Rugby Rover PB	3:30:51	44.50	30km
21 Jul	Dervock Half Marathon	1:53:00	57.20	13.1mi
17 Jul	Portaferry 10 mile Road Race SB	1:26:00	57.18	10mi
7 Jul	Osmotherley Phoenix 17			18mi
20 Jun	Lisburn Half	1:52:00	57.63	13.1mi
20 May	Great Manchester Run	50:35	58.96	10km
19 May	White Peak marathon	3:57:35	56.39	26.2mi
13 May	Eyam Half Marathon	2:02:30	52.69	13.1mi
6 May	Bluebell Trail 10M	1:47:01	45.87	10mi
22 Apr	London Marathon	4:07:47	54.07	26.2mi
6 Apr	Salford 10k SB	49:17	60.52	10km
25 Mar	Wilmslow Half Marathon SB	1:49:25	58.99	13.1mi
18 Mar	Spen 20 SB	3:03:57	54.90	20mi
14 Mar	Algarve 5M handicap SB	40:24	59.12	5mi
3 Feb	Rombalds Stride Winter Challenge	4:23:00	42.44	22mi
2006		Result	WAVA	Distance
10 Dec	Stockport 10	1:21:35	60.17	10mi
19 Nov	Preston 10 SB	1:20:24	61.06	10mi
5 Nov	Guy Fawkes 10M	1:24:52	57.84	10mi
29 Oct	Holmfirth 15 PB	2:12:10	56.41	15mi
8 Oct	Congleton Half Marathon	1:47:35	60.00	13.1mi
1 Oct	Macclesfield Half Marathon	1:49:59	58.69	13.1mi
27 Aug	Leek Half Marathon	1:55:05	56.09	13.1mi
6 Aug	Sale 10	1:22:14	59.69	10mi
25 Jun	City of Manchester 10K	52:23	56.93	10km
11 Jun	Edinburgh Marathon	3:56:07	56.74	26.2mi
29 May	Reebok Manchester Five PB	38:43	61.62	5mi
21 May	South Cheshire 20	3:02:00	55.48	20mi
7 May	bluebell trail	1:49:23	44.83	10mi
23 Apr	London Marathon SB	3:55:23	56.91	26.2mi
14 Apr	Salford 10K PB	47:41	62.45	10km
26 Mar	Trimpell 20 PB	2:53:11	58.31	20mi
19 Mar	Wilmslow Half Marathon	1:47:55	59.76	13.1mi
26 Feb	Blackpool - NW Half Marathon	1:47:17	60.12	13.1mi
22 Jan	Four Villages Half Marathon SB	1:43:07	62.55	13.1mi
2005		Result	WAVA	Distance
11 Dec	Stockport 10	1:20:40	60.79	10mi
20 Nov	Preston 10 SB	1:20:25	60.98	10mi
6 Nov	Guy Fawkes 10M	1:21:25	60.23	10mi
9 Oct	Congleton Half Marathon	1:52:12	57.48	13.1mi
2 Oct	Macclesfield Half Marathon SB	1:52:02	57.57	13.1mi
25 Sep	Swinton Half Marathon	1:52:29	57.34	13.1mi
11 Sep	Trafford 10K SB	48:57	60.83	10km
7 Aug	Sale 10	1:22:44	59.27	10mi
6 Jul	Offerton 10k	53:00	56.18	10km
17 Apr	Bolton 10k	52:28	56.69	10km
20 Mar	Wilmslow Half Marathon			13.1mi
16 Jan	Hit the Trail SB	44:46	53.25	5mi
2004		Result	WAVA	Distance
6 Nov	Langley 7 SB	1:07:54	49.65	7mi
12 Aug	sale sizzer SB	25:59	56.70	5km
29 Jul	Sale Sizzler 5k	26:08	56.38	5km
15 Jul	The Sale Sizzler Series 5K	26:55	54.74	5km
1 Jul	Sale Sizzler 5K	27:38	53.32	5km
10 Jun	Bowden 5K	26:10	56.31	5km
28 May	Dunham Park 5K	27:17	54.00	5km
2003		Result	WAVA	Distance
8 Jun	Race for Life SB	33:00	44.65	5km

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	0	0	0	0	0	0	4
2024	0.8	0.3	0.5	0.3	0	0	0.3	0.6	0	0	0	0	2.8
2024	23	52	49	58	53	45	38	38	62	68	32	0	518
2023	16	7	11	0	2	12	5	0	0	0	0	18	72
2022	0	0	0	0	0	0	0	37	47	48	6	7	144
2019	9	10	9	6	12	6	0	0	0	0	0	0	53
2018	16	3	0	0	0	0	0	0	0	0	0	6	25
2017	0	0	0	0	0	0	0	0	0	4	0	0	4
2017	123	112	122	108	128	123	89	47	60	3	22	31	968
2017	0	0	0	0	0	0	0	24	0	0	0	0	24
2016	177	122	172	91	146	145	184	162	152	171	124	142	1787
2015	145	103	173	170	187	115	138	125	112	35	0	19	1321
2014	211	203	235	186	252	169	171	165	167	125	121	152	2156
2013	188	212	224	235	226	245	221	206	202	200	201	275	2634
2013	32	0	17	0	12	0	0	0	0	0	0	0	61
2012	278	260	318	267	240	178	219	236	234	188	217	285	2918
2012	0	4	0	0	0	0	0	0	0	0	32	45	81
2011	127	148	163	123	130	142	116	193	196	242	264	297	2140
2011	41	141	141	397	205	35	66	14	0	0	0	0	1040
2010	0	0	0	0	0	0	0	0	0	0.9	0.5	0	1.4
2010	201	196	249	257	271	136	178	205	186	108	43	107	2138
2010	0	0	0	0	0	29	0	0	0	14	185	79	308
2009	0	0	0	5	0	0	0	6	0	0	7	0	18
2009	0	0	0	0	0	1.1	5	2.3	1.6	1.7	0	0	11.7
2009	220	201	219	203	169	141	124	39	97	168	167	168	1918
2009	0	0	0	0	0	0	0	0	0	10	0	9	19
2008	0	0	0	0	0	0	2	6	0	0	0	0	8
2008	175	182	233	111	132	136	138	178	177	182	198	205	2048
2008	0	0	0	9	0	0	0	7	0	0	0	0	16
2007	118	143	220	185	151	140	167	169	218	184	137	169	2001
2007	118	68	31	14	94	16	0	0	0	11	32	24	408
2006	0	0	0	0	0	0	0	0	0	0	0	15	15
2006	172	173	142	156	200	127	187	193	208	138	188	83	1968
2006	0	0	0	0	0	24	18	0	0	54	0	0	96
2005	0	0	0	0	0	0	0	0	0	6	0	105	111

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
3.8mi, 42:13 Run - General 1) 1mi - 12:26(12:26/mi) 123/133bpm [1529b/mi] 125cal 2) 1mi - 10:57(10:57/mi) 130/140bpm [1423b/mi] 118cal 3) 1mi - 10:53(10:53/mi) 142/146bpm [1545b/mi] 123cal 4) 0.75mi - 7:58(10:35/mi) 150/156bpm [1587b/mi] 96cal Add a comment	3.1mi, 33:24 Run - General 1) 1mi - 11:04(11:04/mi) 135/149bpm [1493b/mi] 122cal 2) 1mi - 10:45(10:45/mi) 144/148bpm [1549b/mi] 124cal 3) 1mi - 10:52(10:52/mi) 150/157bpm [1630b/mi] 128cal 4) 0.07mi - 43(10:27/mi) 152/154bpm [1587b/mi] 9cal Add a comment	4.2mi, 53:38 Run - General 1) 1mi - 11:52(11:52/mi) 136/154bpm [1613b/mi] 126cal 2) 1mi - 12:57(12:57/mi) 128/148bpm [1658b/mi] 127cal 3) 1mi - 12:04(12:04/mi) 123/145bpm [1484b/mi] 111cal 4) 1mi - 14:39(14:39/mi) 132/167bpm [1933b/mi] 125cal 5) 0.18mi - 2:08(11:37/mi) 135/164bpm [1569b/mi] 23cal Add a comment	3.1mi, 31:12 Run - General 1) 1mi - 10:22(10:22/mi) 136/158bpm [1409b/mi] 117cal 2) 1mi - 9:57(9:57/mi) 151/156bpm [1503b/mi] 119cal 3) 1mi - 9:44(9:44/mi) 159/163bpm [1548b/mi] 126cal 4) 0.12mi - 1:09(9:46/mi) 163/165bpm [1592b/mi] 15cal Add a comment	4.1mi, 47:04 Run - General 1) 1mi - 11:24(11:24/mi) 127/138bpm [1448b/mi] 121cal 2) 1mi - 11:20(11:20/mi) 132/144bpm [1496b/mi] 119cal 3) 1mi - 12:08(12:08/mi) 144/154bpm [1747b/mi] 135cal 4) 1mi - 11:00(11:00/mi) 143/151bpm [1572b/mi] 123cal 5) 0.11mi - 1:12(11:01/mi) 147/149bpm [1620b/mi] 13cal Add a comment	-	0mi, 2:38:49 Cross - Strength 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
0mi, 57:49 Cross - Strength Add a comment	3.5mi, 48:26 Run - General 1) 1mi - 12:52(12:52/mi) 108/139bpm [1390b/mi] 114cal 2) 1mi - 14:01(14:01/mi) 118/142bpm [1653b/mi] 116cal 3) 1mi - 14:09(14:09/mi) 130/171bpm [1838b/mi] 124cal 4) 0.49mi - 7:24(15:11/mi) 125/144bpm [1897b/mi] 59cal Add a comment	4.1mi, 44:56 Run - General 1) 1mi - 10:30(10:30/mi) 139/148bpm [1459b/mi] 120cal 2) 1mi - 10:45(10:45/mi) 145/156bpm [1559b/mi] 126cal 3) 1mi - 10:35(10:35/mi) 154/162bpm [1631b/mi] 126cal 4) 1mi - 12:01(12:01/mi) 147/160bpm [1767b/mi] 126cal 5) 0.1mi - 1:05(10:37/mi) 163/165bpm [1730b/mi] 14cal Add a comment	-	-	-	3.3mi, 35:09 Run - General 1) 1mi - 10:43(10:43/mi) 123/134bpm [1319b/mi] 113cal 2) 1mi - 10:58(10:58/mi) 131/141bpm [1436b/mi] 116cal 3) 1mi - 10:40(10:40/mi) 138/152bpm [1471b/mi] 121cal 4) 0.26mi - 2:48(10:39/mi) 149/152bpm [1588b/mi] 33cal 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
0mi, 1:08:03 Cross - Strength Add a comment	-	4.1mi, 52:00 Run - General 1) 1mi - 12:08(12:08/mi) 113/133bpm [1372b/mi] 111cal 2) 1mi - 11:42(11:42/mi) 132/147bpm [1545b/mi] 115cal 3) 1mi - 12:32(12:32/mi) 130/147bpm [1628b/mi] 122cal 4) 1mi - 13:59(13:59/mi) 134/167bpm [1874b/mi] 131cal 5) 0.14mi - 1:39(11:32/mi) 134/148bpm [1546b/mi] 18cal Add a comment	3.1mi, 33:15 Run - General 1) 1mi - 10:41(10:41/mi) 130/136bpm [1389b/mi] 119cal 2) 1mi - 10:41(10:41/mi) 138/141bpm [1473b/mi] 122cal 3) 1mi - 10:30(10:30/mi) 143/148bpm [1502b/mi] 124cal 4) 0.14mi - 1:24(10:07/mi) 146/150bpm [1477b/mi] 17cal Add a comment	4mi, 45:02 Run - General 1) 1mi - 11:16(11:16/mi) 141/153bpm [1589b/mi] 127cal 2) 1mi - 11:06(11:06/mi) 132/136bpm [1465b/mi] 119cal 3) 1mi - 11:12(11:12/mi) 138/146bpm [1545b/mi] 122cal 4) 1mi - 11:18(11:18/mi) 137/143bpm [1549b/mi] 121cal 5) 0.01mi - 9(11:04/mi) 136/136bpm [1506b/mi] 2cal 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
0mi, 1:49:03 Cross - Strength Add a comment	3.1mi, 34:43 Run - General 1) 1mi - 10:58(10:58/mi) 129/141bpm [1414b/mi] 115cal 2) 1mi - 11:27(11:27/mi) 133/146bpm [1523b/mi] 118cal 3) 1mi - 11:00(11:00/mi) 134/141bpm [1474b/mi] 123cal 4) 0.12mi - 1:18(11:05/mi) 138/141bpm [1530b/mi] 15cal Add a comment	-	3.3mi, 36:25 Run - General 1) 1mi - 11:01(11:01/mi) 133/142bpm [1465b/mi] 117cal 2) 1mi - 11:06(11:06/mi) 141/145bpm [1566b/mi] 127cal 3) 1mi - 11:18(11:18/mi) 143/150bpm [1617b/mi] 123cal 4) 0.26mi - 2:59(11:39/mi) 140/146bpm [1631b/mi] 32cal Add a comment	-	-	3.2mi, 33:58 Run - General 1) 1mi - 10:43(10:43/mi) 135/143bpm [1446b/mi] 121cal 2) 1mi - 10:38(10:38/mi) 145/151bpm [1543b/mi] 124cal 3) 1mi - 10:40(10:40/mi) 150/152bpm [1600b/mi] 128cal 4) 0.18mi - 1:57(11:02/mi) 154/159bpm [1699b/mi] 24cal Add a comment

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