jonbev

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Recent Training
21st Nov	General	1.1mi	23:42
18th Nov	General	1.7mi	1:02:33
18th Nov	General	1.7mi	40:54
17th Nov	General	0.9mi	22:05
16th Nov	General	12mi	47:03

12 Month Benchmarks	Run	Bike
Mile	6:04	1:19
5k	19:39	4:25
5mi	33:18	9:03
10k	41:23	13:38
10mi	1:10:51	24:29
Half	1:42:19	35:21

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2024 Targets	Set your targets
Bike 3000 Run 1000 Swim 106 Walk 621

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Buddies (2)

Followers (1)

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+ 200 others

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	2008	2011	2012	2013	2014	2015	PB	WB
5km	9	23:38 54.37	23:52 53.90	21:59 58.64		21:36 60.13	20:17 64.03	20:17 6:32/mi	64.03
10km	9		48:04 54.95	52:50 50.04	48:42 54.39	44:41 59.43	44:18 60.14	44:18 7:08/mi	60.14
10mi	1						1:14:39 58.84	1:14:39 7:28/mi	58.84

2015		Result	WAVA	Distance
30 Aug	Run Norwich PB	44:18	60.14	10km
11 Jul	Norwich Sprint Triathlon	1:18:21		750m/18km/5km
8 Jul	Wroxham 5K	20:30	63.70	5km
17 Jun	Wroxham 5k	20:40	63.18	5km
14 Jun	The Pinewoods Triathlon 1	54:11		0.3km/17km/3km
13 May	Wroxham 5k PB	20:17	64.03	5km
10 May	Dereham 10M PB	1:14:39	58.84	10mi
19 Apr	East Coast Triathlon	52:44		250m/16km/3km
12 Apr	Diss Duathlon	1:46:53		0km/30km/10.2km
22 Mar	The Sheringham Duathlon	1:02:14		0km/17km/6km
8 Feb	Fritton Duathlon	59:53		0km/10km/4.5km
11 Jan	Fritton Duathlon	1:00:25		0km/10km/4.5km
2014		Result	WAVA	Distance
14 Dec	Fritton Duathlon	1:02:33		0km/10km/4.5km
16 Nov	Adnams Southwold 10k	44:55	59.12	10km
8 Nov	Blickling parkrun SB	21:36	60.13	5km
1 Nov	Sheringham parkrun	24:01	54.08	5km
26 Oct	Bakers and Larners of Holt 10K	44:43	59.38	10km
12 Oct	Marriott's Way 10k	44:59	59.03	10km
21 Sep	Sandringham Xk SB	44:41	59.43	10km
17 Aug	Reepham Summer 10k	46:20	57.31	10km
10 Aug	Prudential Ride London-Surrey 100	4:30:05		100mi
20 Jul	Dereham 5k	21:58	59.12	5km
16 Feb	Fritton Duathlon	55:53		0km/10km/4.5km
26 Jan	Fritton Duathlon	58:51		0km/10km/4.5km
2013		Result	WAVA	Distance
8 Dec	Fritton Duathlon	57:18		0km/10km/4.5km
22 Sep	Sandringham XK SB	48:42	54.39	10km
4 Aug	Prudential Ride London-Surrey 100	5:33:00		100mi
1 Jun	Norwich 100	6:35:56		100mi
2012		Result	WAVA	Distance
19 Aug	Reepham Summer 10k SB	52:50	50.04	10km
22 Jul	Dereham 5K SB	21:59	58.64	5km
27 May	Norwich 100	5:35:00		100mi
2011		Result	WAVA	Distance
20 Nov	Adnams Southwold 10k SB	48:04	54.95	10km
24 Sep	Norwich parkrun SB	23:52	53.90	5km
2008		Result	WAVA	Distance
25 Jun	Wroxham 5K SB	23:38	54.37	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	50	37	41	37	49	47	47	69	51	53	22	0	502
2024	16.4	11.2	4.4	7.2	8	8.7	4	1.6	7.2	7.2	5.9	0	81.7
2024	66	78	62	75	84	97	66	83	52	29	28	0	720
2024	205	137	245	217	260	343	188	236	76	0	47	0	1953
2023	9	1	0	1	0	1	8	0	8	20	30	62	140
2023	4.8	8	10.9	11.4	15.5	14.9	7.6	1.6	9.8	12.1	14	4.1	114.6
2023	20	43	58	81	96	64	71	87	100	66	93	58	836
2023	43	13	203	248	239	323	203	203	169	160	166	144	2113
2022	55	26	19	29	49	5	0	0	0	0	0	0	181
2022	10.2	1.7	2.3	5.4	10.2	2.1	2.6	0	5.9	5.8	6	6.4	58.3
2022	84	57	24	99	135	83	54	47	78	37	56	14	768
2022	213	10	37	141	139	170	212	104	83	0	0	7	1115
2021	69	66	64	47	33	19	15	36	51	68	40	45	552
2021	0	0	0	0	0	0.1	0	0	0	0	0	3.1	3.3
2021	64	52	108	108	160	121	89	140	111	80	138	111	1283
2021	0	44	17	0	1	93	9	26	9	4	0	0	203
2020	0	0	0	0	0	0	3	0	77	85	66	74	306
2020	0	1.2	0	0	0	0	5.2	1.2	0.9	0	1.3	3.1	12.9
2020	92	53	99	117	114	58	23	19	30	14	78	64	762
2020	87	22	57	243	316	178	17	64	30	0	4	28	1046
2019	0	0	0	0.9	0.9	1.5	1	0	5.9	3.2	0	0	13.5
2019	133	111	74	145	130	87	87	91	81	135	85	59	1218
2019	9	0	214	140	170	45	15	36	32	25	4	30	721
2018	5.6	4.2	5.6	6.2	4.1	9.7	11	3.6	4.4	3.1	1.5	0	59.1
2018	97	65	70	113	102	97	39	116	105	66	83	65	1018
2018	296	206	293	230	309	113	226	140	128	53	43	50	2087
2017	5.5	4.1	5.3	5.4	4.4	5.7	11.2	9.6	9.1	5	6	2.1	73.3
2017	0	0	5	0	0	4	0	24	61	132	82	50	357
2017	406	351	448	650	368	367	409	188	228	241	134	117	3907
2016	2	0	0	0	0	0	0	0	0	0	0	0	2
2016	8.6	8.5	4.5	5.5	8.4	9.3	7.3	11.9	6.5	5.3	5.7	0	81.4
2016	0	7	27	42	72	18	34	72	81	48	14	3	419
2016	332	329	86	366	317	132	113	141	154	154	81	201	2405
2015	4.2	2.7	5.9	2.6	2.6	4.1	6	10.4	6.8	9.1	4.1	1.1	59.6
2015	55	85	63	71	72	63	56	51	76	28	18	36	676
2015	300	136	165	143	231	139	124	258	136	177	244	109	2163
2014	0	0	0	0	0	0	0	0	0	0	3.3	1.6	5
2014	34	19	0	0	25	62	41	47	57	64	58	94	501
2014	281	278	450	402	499	396	432	374	286	200	236	116	3950
2013	0	15	0	5	0	0	7	79	18	11	1	24	161
2013	19	14	0	132	223	147	305	163	80	4	20	162	1269
2012	0	0	0	0	0	3	0	0	0	0	0	0	3
2012	6	0	14	13	35	31	50	47	16	0	19	0	232
2012	89	23	236	387	258	115	22	13	11	0	0	0	1153
2011	0	0	0	0	0	0	0	0	0	0	0	4	4
2011	0	0	0	0	4	8	12	0	6	21	24	3	78
2011	8	82	82	89	74	98	300	106	66	57	70	54	1086
2010	0	0	0	7	0	0	12	8	0	0	0	0	27
2010	0	0	0	35	38	54	53	85	45	0	0	0	310
2009	0	0	0	4	10	26	0	4	5	2	2	0	52
2009	0	0	0	0	9	52	41	9	0	0	0	0	111
2008	0	0	15	27	50	28	29	19	9	0	0	0	176
2008	0	0	0	5	9	41	36	36	0	0	0	0	127

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	Fri 1st Nov Nov 1
0mi, 23:39 Cross - Strength Add a comment 4.6mi, 40:00 Run - General 1) 7.41km - 40:00(5:24/km) 149/165bpm [804b/km] 500cal 205/3951W Add a comment	0mi, 27:58 Cross - Strength Add a comment 1.8mi, 36:57 Walk - General 1) 1km - 13:17(13:17/km) 86/113bpm [1142b/km] 59cal 48/61rpm 2) 1km - 12:12(12:12/km) 86/106bpm [1049b/km] 51cal 53/57rpm 3) 0.9km - 11:28(12:47/km) 90/112bpm [1151b/km] 50cal 51/115rpm Add a comment	0mi, 24:38 Cross - Strength Add a comment 1.8mi, 35:54 Walk - General 1) 1km - 12:22(12:22/km) 100/121bpm [1237b/km] 61cal 52/121rpm 2) 1km - 11:27(11:27/km) 98/119bpm [1122b/km] 57cal 55/108rpm 3) 0.94km - 12:05(12:48/km) 101/120bpm [1292b/km] 59cal 49/60rpm Add a comment	0.7mi, 12:40 Walk - General 1) 1km - 11:45(11:45/km) 106/116bpm [1246b/km] 65cal 49/68rpm 2) 0.08km - 54(11:15/km) 115/120bpm [1295b/km] 5cal 58/61rpm Add a comment 0mi, 27:13 Cross - Strength Add a comment 1.9mi, 36:49 Walk - General 1) 1km - 12:16(12:16/km) 115/128bpm [1411b/km] 66cal 53/64rpm 2) 1km - 11:49(11:49/km) 101/122bpm [1193b/km] 56cal 53/56rpm 3) 1km - 12:41(12:41/km) 96/115bpm [1217b/km] 55cal 48/108rpm 4) 0km - 3(1:51:20/km) 92/92bpm [10243b/km] Add a comment	0mi, 27:04 Cross - Strength Add a comment 2mi, 43:29 Walk - General 1) 1km - 13:27(13:27/km) 100/118bpm [1346b/km] 59cal 50/66rpm 2) 1km - 11:26(11:26/km) 99/119bpm [1131b/km] 60cal 55/57rpm 3) 1km - 12:41(12:41/km) 100/112bpm [1268b/km] 59cal 48/88rpm 4) 0.22km - 5:55(26:56/km) 96/103bpm [2585b/km] 24cal 18/79rpm Add a comment	0mi, 32:42 Cross - Strength Add a comment 0.8mi, 17:37 Walk - General 1) 1km - 13:20(13:20/km) 111/127bpm [1480b/km] 75cal 46/65rpm 2) 0.28km - 4:17(15:26/km) 124/138bpm [1914b/km] 30cal 39/71rpm Add a comment 1.9mi, 39:13 Walk - General 1) 1km - 13:41(13:41/km) 87/102bpm [1190b/km] 59cal 50/65rpm 2) 1km - 11:51(11:51/km) 88/95bpm [1043b/km] 54cal 55/58rpm 3) 1km - 13:40(13:44/km) 92/105bpm [1264b/km] 65cal 45/67rpm Add a comment	1.9mi, 39:22 Walk - General 1) 1km - 12:41(12:41/km) 115/125bpm [1459b/km] 73cal 52/66rpm 2) 1km - 12:23(12:23/km) 116/129bpm [1437b/km] 63cal 53/57rpm 3) 1km - 12:48(12:48/km) 106/124bpm [1357b/km] 60cal 50/62rpm 4) 0.07km - 1:29(21:28/km) 104/114bpm [2232b/km] 8cal 26/60rpm Add a comment
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
0.9mi, 18:26 Walk - General 1) 1km - 12:32(12:32/km) 125/144bpm [1567b/km] 100cal 47/83rpm 2) 0.36km - 5:54(16:13/km) 135/144bpm [2188b/km] 53cal 34/59rpm Add a comment	1.2mi, 25:01 Walk - General 1) 1km - 13:05(13:05/km) 108/128bpm [1412b/km] 67cal 50/107rpm 2) 0.85km - 11:56(14:03/km) 106/125bpm [1489b/km] 54cal 48/64rpm Add a comment	8.3mi, 30:03 Bike - General 1) 5km - 11:25(2:17/km) 135/162bpm [308b/km] 132cal 84/95rpm 170/257W 2) 5km - 10:20(2:04/km) 166/181bpm [343b/km] 132cal 86/91rpm 190/259W 3) 3.28km - 8:18(2:32/km) 150/182bpm [379b/km] 76cal 79/87rpm 129/237W Add a comment 0.7mi, 14:10 Walk - General 1) 1km - 12:52(12:52/km) 96/113bpm [1236b/km] 66cal 50/67rpm 2) 0.1km - 1:17(13:17/km) 100/105bpm [1328b/km] 6cal 49/58rpm Add a comment 1.6mi, 34:19 Walk - General 1) 1km - 12:08(12:08/km) 92/114bpm [1116b/km] 58cal 52/61rpm 2) 1km - 12:00(12:00/km) 94/106bpm [1128b/km] 61cal 53/59rpm 3) 0.61km - 10:11(16:50/km) 101/117bpm [1700b/km] 52cal 35/59rpm Add a comment	1.4mi, 27:16 Walk - General 1) 1km - 11:27(11:27/km) 126/141bpm [1443b/km] 84cal 56/66rpm 2) 1km - 12:16(12:16/km) 134/148bpm [1645b/km] 106cal 52/62rpm 3) 0.29km - 3:32(12:06/km) 128/137bpm [1549b/km] 20cal 56/62rpm Add a comment 1.6mi, 31:45 Walk - General 1) 1km - 11:14(11:14/km) 108/125bpm [1213b/km] 60cal 55/62rpm 2) 1km - 10:40(10:40/km) 108/127bpm [1152b/km] 60cal 58/62rpm 3) 0.59km - 9:51(16:39/km) 95/105bpm [1582b/km] 44cal 35/116rpm Add a comment	3.8mi, 29:05 Run - General 1) 6.06km - 29:05(4:48/km) 177/193bpm [850b/km] 431cal 76/3820W Add a comment 0.9mi, 27:42 Walk - General 1) 1km - 12:01(12:01/km) 90/108bpm [1082b/km] 61cal 54/62rpm 2) 0.43km - 15:40(36:45/km) 95/108bpm [3491b/km] 69cal 13/65rpm Add a comment	1.3mi, 43:57 Swim - General 1) 0.7km - 13:04(18:40/km) 116/134bpm [2165b/km] 91cal 24/rpm 2) 0km - 20(0/km) 108/115bpm [INFb/km] 2cal 3) 0.1km - 1:49(18:06/km) 114/124bpm [2063b/km] 11cal 24/rpm 4) 0km - 18(0/km) 124/140bpm [INFb/km] 2cal 5) 0.1km - 1:51(18:34/km) 151/156bpm [2804b/km] 23cal 24/rpm 6) 0km - 37(0/km) 135/143bpm [INFb/km] 6cal 7) 0.1km - 1:39(16:26/km) 131/143bpm [2153b/km] 14cal 25/rpm 8) 0km - 33(0/km) 137/143bpm [INFb/km] 5cal 9) 0.1km - 1:38(16:23/km) 147/152bpm [2409b/km] 19cal 26/rpm 10) 0km - 15(0/km) 147/148bpm [INFb/km] 3cal 11) 0.1km - 1:55(19:07/km) 145/149bpm [2772b/km] 21cal 24/rpm 12) 0km - 23(0/km) 143/149bpm [INFb/km] 4cal 13) 0.1km - 1:54(19:02/km) 142/147bpm [2702b/km] 20cal 24/rpm 14) 0km - 25(0/km) 141/144bpm [INFb/km] 4cal 15) 0.1km - 1:44(17:15/km) 151/156bpm [2606b/km] 21cal 25/rpm 16) 0km - 22(0/km) 150/153bpm [INFb/km] 4cal 17) 0.1km - 1:38(16:19/km) 154/161bpm [2513b/km] 20cal 27/rpm 18) 0km - 38(0/km) 158/163bpm [INFb/km] 8cal 19) 0.1km - 1:40(16:37/km) 163/168bpm [2710b/km] 22cal 26/rpm 20) 0km - 25(0/km) 162/167bpm [INFb/km] 6cal 21) 0.55km - 10:50(19:42/km) 153/165bpm [3014b/km] 126cal 25/rpm Add a comment 2.6mi, 20:00 Run - General 1) 4.25km - 20:00(4:42/km) 194/206bpm [913b/km] 336cal 21/3837W Add a comment 9mi, 30:18 Bike - General 1) 5km - 11:06(2:13/km) 128/156bpm [284b/km] 135cal 77/82rpm 179/234W 2) 5km - 10:01(2:00/km) 164/169bpm [329b/km] 136cal 80/83rpm 203/230W 3) 4.48km - 9:11(2:03/km) 170/176bpm [349b/km] 121cal 80/83rpm 197/230W Add a comment 0.7mi, 14:39 Walk - General 1) 1km - 12:59(12:59/km) 95/113bpm [1234b/km] 61cal 51/65rpm 2) 0.1km - 1:40(16:06/km) 82/95bpm [1320b/km] 8cal 40/59rpm Add a comment	8.4mi, 31:15 Bike - General 1) 5km - 11:44(2:21/km) 135/143bpm [317b/km] 126cal 84/90rpm 155/191W 2) 5km - 11:40(2:20/km) 140/145bpm [327b/km] 125cal 85/90rpm 156/190W 3) 3.47km - 7:51(2:16/km) 146/175bpm [330b/km] 92cal 87/104rpm 171/465W 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
0mi, 27:01 Cross - Strength Add a comment 4.6mi, 41:54 Run - General 1) 7.33km - 41:54(5:43/km) 146/161bpm [834b/km] 491cal 126/3975W Add a comment	2.5mi, 1:00:59 Walk - General 1) 1km - 13:17(13:17/km) 128/142bpm [1701b/km] 108cal 48/91rpm 2) 1km - 12:52(12:52/km) 125/144bpm [1609b/km] 80cal 51/60rpm 3) 1km - 11:49(11:49/km) 110/123bpm [1300b/km] 56cal 53/114rpm 4) 1km - 22:24(22:24/km) 111/126bpm [2487b/km] 105cal 24/107rpm 5) 0.03km - 36(19:53/km) 118/123bpm [2345b/km] 3cal 18/53rpm Add a comment	1.6mi, 1:03:38 Swim - General 1) 0.2km - 3:26(17:10/km) 125/132bpm [2146b/km] 33cal 25/rpm 2) 0km - 1:49(0/km) 112/138bpm [INFb/km] 12cal 3) 0.13km - 2:25(19:17/km) 122/133bpm [2353b/km] 19cal 22/rpm 4) 0km - 1:26(0/km) 117/134bpm [INFb/km] 10cal 5) 0.1km - 2:01(20:09/km) 135/146bpm [2720b/km] 20cal 26/rpm 6) 0km - 1:43(0/km) 114/139bpm [INFb/km] 11cal 7) 0.1km - 2:22(23:37/km) 127/162bpm [3000b/km] 19cal 18/rpm 8) 0km - 1:40(0/km) 123/162bpm [INFb/km] 13cal 9) 0.1km - 1:39(16:26/km) 123/136bpm [2021b/km] 12cal 24/rpm 10) 0km - 1:30(0/km) 127/146bpm [INFb/km] 12cal 11) 0.1km - 1:40(16:40/km) 136/148bpm [2266b/km] 15cal 24/rpm 12) 0km - 1:14(0/km) 123/148bpm [INFb/km] 9cal 13) 0.05km - 49(16:15/km) 135/148bpm [2193b/km] 7cal 25/rpm 14) 0km - 8(0/km) 146/148bpm [INFb/km] 2cal 15) 0.05km - 49(16:21/km) 140/144bpm [2289b/km] 8cal 24/rpm 16) 0km - 11(0/km) 142/143bpm [INFb/km] 2cal 17) 0.05km - 43(14:25/km) 149/151bpm [2149b/km] 8cal 25/rpm 18) 0km - 14(0/km) 149/151bpm [INFb/km] 3cal 19) 0.05km - 51(17:01/km) 151/163bpm [2568b/km] 10cal 24/rpm 20) 0km - 8(0/km) 162/163bpm [INFb/km] 2cal 21) 0.05km - 50(16:44/km) 158/167bpm [2643b/km] 11cal 25/rpm 22) 0km - 10(0/km) 164/167bpm [INFb/km] 2cal 23) 0.05km - 45(14:50/km) 160/163bpm [2374b/km] 10cal 26/rpm 24) 0km - 12(0/km) 161/162bpm [INFb/km] 2cal 25) 0.05km - 52(17:17/km) 155/166bpm [2678b/km] 11cal 23/rpm 26) 0km - 9(0/km) 167/168bpm [INFb/km] 2cal 27) 0.05km - 51(16:53/km) 163/168bpm [2753b/km] 11cal 25/rpm 28) 0km - 12(0/km) 166/169bpm [INFb/km] 3cal 29) 0.05km - 45(14:53/km) 161/165bpm [2396b/km] 10cal 28/rpm 30) 0km - 13(0/km) 164/166bpm [INFb/km] 3cal 31) 0.05km - 53(17:47/km) 167/174bpm [2970b/km] 12cal 24/rpm 32) 0km - 8(0/km) 173/174bpm [INFb/km] 2cal 33) 0.05km - 51(17:09/km) 168/173bpm [2882b/km] 12cal 23/rpm 34) 0km - 16(0/km) 170/173bpm [INFb/km] 4cal 35) 0.05km - 45(14:56/km) 164/169bpm [2450b/km] 10cal 27/rpm 36) 0km - 1:16(0/km) 151/170bpm [INFb/km] 14cal 37) 0.05km - 49(16:26/km) 148/162bpm [2432b/km] 8cal 23/rpm 38) 0km - 13(0/km) 157/163bpm [INFb/km] 3cal 39) 0.05km - 44(14:37/km) 150/153bpm [2192b/km] 8cal 26/rpm 40) 0km - 14(0/km) 152/154bpm [INFb/km] 3cal 41) 0.05km - 52(17:30/km) 168/172bpm [2940b/km] 12cal 24/rpm 42) 0km - 13(0/km) 169/172bpm [INFb/km] 3cal 43) 0.05km - 46(15:18/km) 139/146bpm [2127b/km] 6cal 26/rpm 44) 0km - 13(0/km) 146/147bpm [INFb/km] 2cal 45) 0.05km - 53(17:42/km) 152/169bpm [2690b/km] 9cal 24/rpm 46) 0km - 12(0/km) 167/170bpm [INFb/km] 3cal 47) 0.05km - 45(15:10/km) 161/166bpm [2441b/km] 10cal 26/rpm 48) 0km - 14(0/km) 159/168bpm [INFb/km] 3cal 49) 0.05km - 55(18:10/km) 171/175bpm [3108b/km] 13cal 24/rpm 50) 0km - 14(0/km) 163/169bpm [INFb/km] 3cal 51) 0.05km - 46(15:28/km) 155/159bpm [2398b/km] 9cal 26/rpm 52) 0km - 13(0/km) 154/159bpm [INFb/km] 3cal 53) 0.05km - 54(18:02/km) 169/175bpm [3048b/km] 12cal 24/rpm 54) 0km - 14(0/km) 163/168bpm [INFb/km] 3cal 55) 0.05km - 47(15:44/km) 160/166bpm [2517b/km] 10cal 27/rpm 56) 0km - 11(0/km) 164/165bpm [INFb/km] 3cal 57) 0.05km - 55(18:22/km) 168/170bpm [3086b/km] 13cal 25/rpm 58) 0km - 11(0/km) 169/171bpm [INFb/km] 2cal 59) 0.05km - 47(15:39/km) 159/164bpm [2487b/km] 10cal 27/rpm 60) 0km - 1:46(0/km) 144/173bpm [INFb/km] 15cal 61) 0.05km - 43(14:15/km) 138/154bpm [1967b/km] 4cal 28/rpm 62) 0km - 19(0/km) 152/155bpm [INFb/km] 3cal 63) 0.05km - 46(15:18/km) 173/178bpm [2648b/km] 11cal 27/rpm 64) 0km - 15(0/km) 175/178bpm [INFb/km] 4cal 65) 0.05km - 46(15:23/km) 174/177bpm [2678b/km] 11cal 26/rpm 66) 0km - 14(0/km) 177/180bpm [INFb/km] 3cal 67) 0.05km - 47(15:45/km) 177/182bpm [2789b/km] 11cal 27/rpm 68) 0km - 14(0/km) 180/183bpm [INFb/km] 3cal 69) 0.05km - 50(16:34/km) 174/179bpm [2884b/km] 11cal 27/rpm 70) 0km - 10(0/km) 176/177bpm [INFb/km] 3cal 71) 0.05km - 48(16:08/km) 172/179bpm [2774b/km] 11cal 26/rpm 72) 0km - 8(0/km) 179/179bpm [INFb/km] 2cal 73) 0.05km - 49(16:26/km) 172/176bpm [2826b/km] 11cal 27/rpm 74) 0km - 11(0/km) 175/176bpm [INFb/km] 3cal 75) 0.05km - 47(15:43/km) 174/176bpm [2734b/km] 11cal 25/rpm 76) 0km - 1:23(0/km) 146/174bpm [INFb/km] 11cal 77) 0.03km - 20(13:32/km) 137/147bpm [1853b/km] 1cal 30/rpm 78) 0km - 8(0/km) 151/153bpm [INFb/km] 1cal 79) 0.03km - 22(14:48/km) 155/162bpm [2295b/km] 4cal 27/rpm 80) 0km - 9(0/km) 166/168bpm [INFb/km] 2cal 81) 0.03km - 24(15:50/km) 161/167bpm [2548b/km] 5cal 25/rpm 82) 0km - 6(0/km) 160/160bpm [INFb/km] 1cal 83) 0.03km - 23(15:28/km) 157/159bpm [2429b/km] 4cal 26/rpm 84) 0km - 1:22(0/km) 146/167bpm [INFb/km] 11cal 85) 0.08km - 1:15(16:33/km) 134/144bpm [2219b/km] 5cal 23/rpm Add a comment 3.9mi, 32:11 Run - General 1) 1.91km - 10:00(5:15/km) 142/154bpm [745b/km] 122cal 118/3986W 2) 0.44km - 2:00(4:34/km) 164/168bpm [748b/km] 28cal 3) 0.45km - 2:00(4:26/km) 174/177bpm [770b/km] 29cal 657/3949W 4) 0.1km - 20(3:28/km) 175/179bpm [606b/km] 5cal 220/3747W 5) 0.04km - 20(8:08/km) 179/180bpm [1455b/km] 5cal 609/3801W 6) 0.1km - 20(3:21/km) 174/176bpm [583b/km] 5cal 7) 0.04km - 20(7:49/km) 178/179bpm [1391b/km] 5cal 8) 0.1km - 20(3:26/km) 172/175bpm [589b/km] 5cal 2/24W 9) 0.04km - 20(7:46/km) 177/179bpm [1374b/km] 5cal 21/205W 10) 0.09km - 20(3:39/km) 172/174bpm [626b/km] 5cal 51/1010W 11) 0.04km - 20(7:31/km) 175/178bpm [1316b/km] 5cal 11/95W 12) 0.09km - 20(3:32/km) 171/173bpm [606b/km] 5cal 13) 0.04km - 20(7:34/km) 175/177bpm [1323b/km] 5cal 14/274W 14) 0.1km - 20(3:27/km) 169/172bpm [583b/km] 5cal 15) 0.04km - 20(8:03/km) 174/175bpm [1402b/km] 5cal 6/127W 16) 0.1km - 20(3:29/km) 169/171bpm [587b/km] 5cal 17) 2.48km - 13:51(5:35/km) 157/177bpm [876b/km] 169cal 168/3890W Add a comment	2.4mi, 20:01 Run - General 1) 3.86km - 20:01(5:11/km) 164/168bpm [851b/km] 261cal 86/3964W Add a comment 9.2mi, 30:31 Bike - General 1) 0.6km - 1:30(2:30/km) 115/131bpm [287b/km] 16cal 77/81rpm 150/184W 2) 0.22km - 30(2:16/km) 134/137bpm [303b/km] 6cal 80/82rpm 172/186W 3) 0.22km - 30(2:17/km) 137/138bpm [313b/km] 6cal 84/90rpm 169/199W 4) 0.22km - 30(2:17/km) 139/140bpm [318b/km] 6cal 87/89rpm 166/184W 5) 0.43km - 1:00(2:20/km) 140/142bpm [327b/km] 11cal 85/88rpm 159/179W 6) 0.54km - 1:00(1:51/km) 150/160bpm [277b/km] 17cal 88/90rpm 261/298W 7) 0.45km - 1:00(2:13/km) 159/163bpm [354b/km] 11cal 81/90rpm 168/268W 8) 0.55km - 1:00(1:49/km) 161/168bpm [294b/km] 17cal 88/91rpm 260/314W 9) 0.45km - 1:00(2:13/km) 168/171bpm [371b/km] 11cal 81/93rpm 166/266W 10) 0.55km - 1:00(1:49/km) 166/174bpm [302b/km] 17cal 89/92rpm 257/309W 11) 0.45km - 1:00(2:13/km) 171/174bpm [380b/km] 11cal 81/91rpm 162/267W 12) 0.29km - 30(1:45/km) 166/172bpm [289b/km] 9cal 93/95rpm 288/338W 13) 0.26km - 30(1:56/km) 176/178bpm [341b/km] 7cal 84/95rpm 212/294W 14) 0.28km - 30(1:46/km) 177/178bpm [312b/km] 9cal 91/95rpm 278/306W 15) 0.25km - 30(2:00/km) 180/182bpm [361b/km] 7cal 81/93rpm 198/287W 16) 0.28km - 30(1:47/km) 178/180bpm [316b/km] 9cal 90/95rpm 267/296W 17) 0.25km - 30(2:02/km) 182/183bpm [369b/km] 7cal 80/91rpm 195/252W 18) 0.29km - 30(1:45/km) 180/183bpm [314b/km] 9cal 87/93rpm 277/323W 19) 0.83km - 2:00(2:24/km) 170/185bpm [408b/km] 19cal 82/86rpm 138/280W 20) 0.28km - 30(1:47/km) 159/167bpm [283b/km] 9cal 91/95rpm 274/333W 21) 0.23km - 30(2:11/km) 172/174bpm [377b/km] 6cal 89/93rpm 162/281W 22) 0.29km - 30(1:43/km) 173/176bpm [297b/km] 9cal 85/91rpm 293/341W 23) 0.23km - 30(2:13/km) 179/180bpm [396b/km] 6cal 80/85rpm 162/284W 24) 0.29km - 30(1:45/km) 176/179bpm [309b/km] 9cal 82/86rpm 279/311W 25) 0.22km - 30(2:14/km) 182/184bpm [408b/km] 5cal 79/84rpm 148/268W 26) 0.28km - 30(1:47/km) 178/180bpm [318b/km] 9cal 81/84rpm 265/300W 27) 0.91km - 2:00(2:12/km) 173/181bpm [380b/km] 23cal 82/87rpm 165/285W 28) 0.29km - 30(1:44/km) 173/178bpm [299b/km] 9cal 84/87rpm 285/323W 29) 0.22km - 30(2:14/km) 180/181bpm [401b/km] 5cal 79/85rpm 158/295W 30) 0.29km - 30(1:43/km) 179/182bpm [307b/km] 9cal 83/86rpm 287/324W 31) 0.22km - 30(2:16/km) 184/185bpm [418b/km] 5cal 77/85rpm 149/296W 32) 0.28km - 30(1:46/km) 179/181bpm [316b/km] 9cal 82/85rpm 273/322W 33) 0.21km - 30(2:20/km) 183/184bpm [428b/km] 5cal 73/83rpm 140/272W 34) 0.29km - 30(1:45/km) 177/180bpm [310b/km] 9cal 82/85rpm 276/342W 35) 0.88km - 2:00(2:17/km) 175/184bpm [399b/km] 21cal 78/85rpm 153/296W 36) 0.29km - 30(1:45/km) 168/173bpm [295b/km] 9cal 82/86rpm 277/310W 37) 0.23km - 30(2:12/km) 178/180bpm [391b/km] 6cal 80/84rpm 165/278W 38) 0.29km - 30(1:43/km) 178/181bpm [306b/km] 9cal 83/87rpm 285/313W 39) 0.22km - 30(2:19/km) 182/183bpm [422b/km] 5cal 76/86rpm 145/289W 40) 0.27km - 30(1:50/km) 180/180bpm [331b/km] 8cal 88/94rpm 246/302W 41) 0.2km - 30(2:29/km) 180/181bpm [446b/km] 4cal 79/93rpm 121/234W 42) 0.27km - 30(1:52/km) 176/178bpm [328b/km] 8cal 88/94rpm 245/304W 43) 0.16km - 31(3:12/km) 178/180bpm [571b/km] 3cal 77/91rpm 75/224W Add a comment 0.8mi, 14:32 Walk - General 1) 1km - 11:37(11:37/km) 103/117bpm [1196b/km] 60cal 53/74rpm 2) 0.28km - 2:55(10:28/km) 101/115bpm [1057b/km] 19cal 57/111rpm Add a comment	4.5mi, 35:18 Run - General 1) 1.19mi - 10:00(8:23/mi) 144/164bpm [1207b/mi] 120cal 111/3566W 2) 1.44mi - 10:00(6:56/mi) 176/184bpm [1221b/mi] 144cal 77/3980W 3) 1.81mi - 15:18(8:27/mi) 166/183bpm [1402b/mi] 204cal 220/3982W Add a comment 1.6mi, 32:51 Walk - General 1) 1km - 11:23(11:23/km) 94/107bpm [1069b/km] 59cal 53/61rpm 2) 1km - 11:29(11:29/km) 93/102bpm [1068b/km] 60cal 53/60rpm 3) 0.61km - 9:59(16:17/km) 93/108bpm [1514b/km] 48cal 34/58rpm Add a comment	1.3mi, 38:33 Swim - General 1) 0.95mi - 28:37(30:12/mi) 125/140bpm [3775b/mi] 231cal 24/rpm 2) 0mi - 27(0/mi) 128/133bpm [INFb/mi] 3cal 3) 0.31mi - 9:29(30:31/mi) 145/151bpm [4425b/mi] 98cal 25/rpm Add a comment 0.6mi, 15:40 Walk - General 1) 0.57mi - 15:40(27:30/mi) 92/113bpm [2530b/mi] 70cal 34/62rpm Add a comment	6mi, 52:41 Run - General 1) 1.16mi - 10:00(8:37/mi) 135/146bpm [1164b/mi] 114cal 72/3207W 2) 2.33mi - 20:00(8:36/mi) 146/152bpm [1255b/mi] 240cal 187/3969W 3) 2.55mi - 22:41(8:53/mi) 148/152bpm [1315b/mi] 255cal Add a comment 1.8mi, 33:53 Walk - General 1) 0.62mi - 12:05(19:27/mi) 90/104bpm [1751b/mi] 58cal 51/111rpm 2) 0.62mi - 10:44(17:17/mi) 94/105bpm [1624b/mi] 52cal 55/59rpm 3) 0.57mi - 11:04(19:20/mi) 96/115bpm [1856b/mi] 56cal 52/107rpm 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
12mi, 47:03 Bike - General 1) 3.11mi - 12:43(4:06/mi) 120/135bpm [491b/mi] 122cal 80/88rpm 136/195W 2) 3.11mi - 11:51(3:49/mi) 132/138bpm [503b/mi] 123cal 84/87rpm 150/189W 3) 3.11mi - 11:57(3:51/mi) 132/137bpm [508b/mi] 124cal 83/89rpm 150/185W 4) 2.71mi - 10:32(3:53/mi) 132/138bpm [513b/mi] 107cal 82/89rpm 147/215W Add a comment	0.9mi, 22:05 Walk - General 1) 0.62mi - 11:29(18:29/mi) 87/96bpm [1608b/mi] 57cal 53/62rpm 2) 0.28mi - 10:36(37:14/mi) 87/98bpm [3239b/mi] 40cal 23/72rpm Add a comment	1.7mi, 1:02:33 Swim - General 1) 0.12mi - 3:31(28:17/mi) 108/119bpm [3055b/mi] 21cal 24/rpm 2) 0mi - 36(0/mi) 112/119bpm [INFb/mi] 4cal 3) 0.02mi - 1:06(1:10:58/mi) 93/108bpm [6600b/mi] 2cal 26/rpm 4) 0mi - 20(0/mi) 102/105bpm [INFb/mi] 6cal 5) 0.03mi - 1:05(35:03/mi) 112/119bpm [3926b/mi] 4cal 22/rpm 6) 0mi - 18(0/mi) 114/117bpm [INFb/mi] 9cal 7) 0.02mi - 1:00(1:04:06/mi) 105/119bpm [6731b/mi] 2cal 29/rpm 8) 0mi - 17(0/mi) 118/122bpm [INFb/mi] 7cal 9) 0.03mi - 1:04(34:08/mi) 111/128bpm [3788b/mi] 6cal 19/rpm 10) 0mi - 46(0/mi) 122/145bpm [INFb/mi] 6cal 11) 0.03mi - 50(27:03/mi) 141/158bpm [3814b/mi] 8cal 15/rpm 12) 0mi - 16(0/mi) 152/159bpm [INFb/mi] 3cal 13) 0.03mi - 53(28:39/mi) 142/146bpm [4068b/mi] 9cal 28/rpm 14) 0mi - 8(0/mi) 145/145bpm [INFb/mi] 1cal 15) 0.03mi - 54(29:12/mi) 156/165bpm [4556b/mi] 6cal 22/rpm 16) 0mi - 9(0/mi) 162/165bpm [INFb/mi] 13cal 17) 0.03mi - 55(29:31/mi) 156/161bpm [4605b/mi] 11cal 28/rpm 18) 0mi - 30(0/mi) 149/160bpm [INFb/mi] 6cal 19) 0.03mi - 48(25:42/mi) 149/163bpm [3828b/mi] 9cal 24/rpm 20) 0mi - 32(0/mi) 153/163bpm [INFb/mi] 6cal 21) 0.03mi - 44(23:51/mi) 149/157bpm [3553b/mi] 8cal 26/rpm 22) 0mi - 14(0/mi) 155/157bpm [INFb/mi] 3cal 23) 0.03mi - 45(24:08/mi) 165/171bpm [3982b/mi] 10cal 27/rpm 24) 0mi - 16(0/mi) 170/171bpm [INFb/mi] 4cal 25) 0.03mi - 46(24:40/mi) 167/173bpm [4118b/mi] 10cal 25/rpm 26) 0mi - 54(0/mi) 154/173bpm [INFb/mi] 11cal 27) 0.12mi - 3:21(26:56/mi) 159/167bpm [4282b/mi] 41cal 26/rpm 28) 0mi - 23(0/mi) 156/163bpm [INFb/mi] 5cal 29) 0.12mi - 3:19(26:44/mi) 165/172bpm [4411b/mi] 43cal 26/rpm 30) 0mi - 1:59(0/mi) 139/169bpm [INFb/mi] 16cal 31) 0.19mi - 4:57(26:35/mi) 162/179bpm [4307b/mi] 59cal 26/rpm 32) 0mi - 25(0/mi) 165/171bpm [INFb/mi] 5cal 33) 0.19mi - 5:09(27:37/mi) 176/185bpm [4861b/mi] 69cal 26/rpm 34) 0mi - 45(0/mi) 169/184bpm [INFb/mi] 9cal 35) 0.19mi - 5:16(28:17/mi) 170/184bpm [4808b/mi] 69cal 26/rpm 36) 0mi - 1:26(0/mi) 152/185bpm [INFb/mi] 12cal 37) 0.06mi - 1:46(28:28/mi) 164/175bpm [4669b/mi] 20cal 26/rpm 38) 0mi - 13(0/mi) 163/168bpm [INFb/mi] 3cal 39) 0.06mi - 1:42(27:14/mi) 164/178bpm [4465b/mi] 21cal 26/rpm 40) 0mi - 13(0/mi) 172/176bpm [INFb/mi] 3cal 41) 0.06mi - 1:41(27:01/mi) 163/168bpm [4402b/mi] 20cal 27/rpm 42) 0mi - 14(0/mi) 160/171bpm [INFb/mi] 3cal 43) 0.06mi - 1:40(26:42/mi) 176/181bpm [4698b/mi] 22cal 27/rpm 44) 0mi - 1:04(0/mi) 158/180bpm [INFb/mi] 11cal 45) 0.03mi - 45(23:58/mi) 159/174bpm [3810b/mi] 7cal 27/rpm 46) 0mi - 11(0/mi) 174/175bpm [INFb/mi] 2cal 47) 0.03mi - 47(25:02/mi) 168/170bpm [4204b/mi] 10cal 27/rpm 48) 0mi - 13(0/mi) 168/170bpm [INFb/mi] 3cal 49) 0.03mi - 47(25:26/mi) 173/175bpm [4399b/mi] 10cal 27/rpm 50) 0mi - 13(0/mi) 164/175bpm [INFb/mi] 3cal 51) 0.03mi - 49(26:09/mi) 176/180bpm [4603b/mi] 11cal 28/rpm 52) 0mi - 34(0/mi) 173/182bpm [INFb/mi] 7cal 53) 0.06mi - 2:33(41:01/mi) 160/175bpm [6561b/mi] 27cal 31/rpm 54) 0mi - 32(0/mi) 150/162bpm [INFb/mi] 4cal Add a comment 1.7mi, 40:54 Walk - General 1) 0.62mi - 11:39(18:44/mi) 93/105bpm [1743b/mi] 58cal 52/61rpm 2) 0.62mi - 11:52(19:06/mi) 88/100bpm [1681b/mi] 56cal 50/61rpm 3) 0.49mi - 17:23(35:33/mi) 88/102bpm [3129b/mi] 64cal 24/72rpm Add a comment	-	-	1.1mi, 23:42 Walk - General 1) 0.62mi - 12:39(20:21/mi) 99/111bpm [2015b/mi] 63cal 47/120rpm 2) 0.49mi - 11:04(22:32/mi) 117/130bpm [2636b/mi] 62cal 45/117rpm Add a comment	-

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