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Last on at 10am, 12th Dec 2024

M55 Antrim

Red-breasted merganser (86)

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Jog Lisburn Running Club

Races
144
Miles
11377
Miles
274
Miles
27
WAVA
90.14%
5k
17:12
5M
28:09
10k
34:59
10M
57:55
Half
1:17:00
Mara
2:47:01

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Recent Training
18th Dec	General	4.6mi	39:38
16th Dec	General	4.8mi	38:02
8th Dec	General	12mi	1:36:49
2nd Dec	General	7.1mi	54:58
1st Dec	General	7.1mi	1:15:39

12 Month Benchmarks	Run	Bike
Mile	5:24	2:06
5k	17:37	7:55
5mi	28:46	14:29
10k	38:35	19:49
10mi	1:02:50	34:19
Half	1:23:18	51:15
20mi	2:09:31	1:31:20
Mara	2:53:00	0

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2024 Targets	Set your targets
Bike 1200 Run 2400

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Buddies (34)

Followers (10)

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Best Times
Best WAVA

Dist	Races	2007	2008	2010	2013	2017	2019	2020	2021	2022	2023	2024	PB	WB
3km	8			10:21 78.01	10:47 76.01				9:55 88.70	10:04 88.10	9:54 89.58	10:15 87.24	9:54 5:19/mi	89.58
3.3km	1								11:13 87.11				11:13 5:27/mi	87.11
3380m	1										11:16 90.14		11:16 5:22/mi	90.14
5km	32			18:08 76.17		20:20 71.28	20:06 73.86	19:02 78.00	17:58 83.98	17:14 88.28	17:12 88.46	17:47 86.27	17:12 5:32/mi	88.46
6km	2										25:29 72.12		25:29 6:50/mi	72.12
4mi	3		24:49 71.11							32:54 60.01			24:49 6:12/mi	71.11
7km	1										39:18 54.77		39:18 9:02/mi	54.77
7.2km	1										36:04 61.43		36:04 8:04/mi	61.43
8km	9								29:08 84.00	30:21 80.63	33:01 75.41		29:08 5:52/mi	84.00
5mi	16			29:24 76.48		34:22 68.65			29:36 83.12	28:24 87.39	28:09 88.17	28:47 86.98	28:09 5:38/mi	88.17
8.5km	1										37:27 70.12		37:27 7:05/mi	70.12
6mi	1									41:24 71.66			41:24 6:54/mi	71.66
10km	23	38:02 71.52			39:53 71.48			40:10 75.89	36:59 83.14	35:18 87.87	34:59 89.46	36:35 85.54	34:59 5:38/mi	89.46
6.3mi	1											45:32 69.16	45:32 7:17/mi	69.16
8.5mi	3								1:08:50 62.26	1:06:17 65.23	59:34 73.24		59:34 7:00/mi	73.24
15km	1			58:17 73.78									58:17 6:15/mi	73.78
10mi	9		1:04:06 71.10					1:05:17 77.22	1:04:14 79.18	59:53 84.93	57:55 88.61		57:55 5:48/mi	88.61
13.1mi	11			1:24:11 72.74			1:33:19 70.86	1:32:22 72.24	1:20:30 83.64	1:17:21 87.84	1:17:00 89.04		1:17:00 5:53/mi	89.04
26.2mi	6		2:58:05 70.93						2:53:31 81.36	2:47:06 85.25	2:47:01 85.53		2:47:01 6:22/mi	85.53
40mi	1							5:38:52 69.76					5:38:52 8:28/mi	69.76

2024		Result	WAVA	Distance
25 Aug	Clearer Water Antrim Coast Half Marathon			13.1mi
11 May	Slieve Donard - NIMRA - AIC			5mi
5 May	Moy Park Belfast City Marathon			26.2mi
2 May	Binnian Uphill - H&D			2.23mi
25 Apr	Slieve Martin - NIMRA - H&D			4mi
13 Apr	Larne 10 mile			10mi
17 Mar	Craic 10k SB	36:35	85.54	10km
9 Mar	Glenariff (Spud Run) - NIMRA - UC	49:53	57.84	5.74mi
2 Mar	Slieve Gullion - NIMRA	35:48	54.21	3.9mi
24 Feb	Colin Glen parkrun	22:05	69.47	5km
8 Feb	Armagh International SB	10:15	87.24	3km
3 Feb	Ecos parkrun, Ballymena	18:02	85.07	5km
28 Jan	Raheny 5 SB	28:47	86.98	5mi
13 Jan	Waterworks parkrun, Belfast SB	17:47	86.27	5km
1 Jan	Race Over The Glens PB	45:32	69.16	6.25mi
2023		Result	WAVA	Distance
30 Dec	Castlewellan Christmas cracker PB	59:34	73.24	8.5mi
4 Nov	McConnell Shield	33:05	75.67	5mi
29 Oct	Dublin Marathon	2:48:05	85.53	26.2mi
21 Oct	Bobby Rea International XC Races SB	33:01	75.41	8km
8 Oct	Bank of America Chicago Marathon	2:49:56	84.59	26.2mi
23 Sep	Victoria Park Road Relay Championships PB	11:16	90.14	3380m
3 Sep	Laganside 10k	36:56	84.73	10km
27 Aug	Antrim Coast Half Marathon PB	1:17:00	89.04	13.1mi
20 Aug	Storming the Castle	35:50	87.33	10km
22 Jul	Larne AC coast road 10k PB	34:59	89.46	10km
15 Jul	Colin Glen parkrun	18:30	82.93	5km
8 Jul	Hillsborough Forest parkrun	17:57	85.47	5km
23 Jun	Drinnahilly H&D PB	25:29	72.12	6km
21 Jun	Lisburn 10k	36:38	84.67	10km
18 Jun	Flagstaff to Carlingford - NIMRA	2:11:23	39.06	10mi
8 Jun	Loughshannagh - NIMRA	51:15	48.16	8km
3 Jun	Cairncastle - NIMRA	1:27:44	58.50	10mi
28 May	Newry City 10k	36:19	85.41	10km
27 May	Pat Dunbar Leitrim Lodge Race - NIMRA	1:21:06	50.00	8mi
18 May	Rocky - H&D PB	39:18	54.77	7km
13 May	Slieve Donard - NIMRA	1:13:27	33.79	5mi
4 May	Binnian Uphill - NIMRA	32:00	33.55	2.23mi
30 Apr	Belfast City Marathon PB	2:47:01	85.29	26.2mi
22 Apr	Annalong Horseshoe - NIMRA (curtailed due to weather)	2:20:24	43.14	18.85km
20 Apr	Tollymore H&D PB	36:04	61.43	7.2km
13 Apr	Castlewellan H&D PB	37:27	70.12	8.5km
25 Mar	Larne 10 mile PB	57:55	88.61	10mi
17 Mar	Craic 10k	35:43	86.85	10km
11 Mar	Glenariff - NIMRA (Spud Run)	52:20	54.66	5.74mi
4 Mar	Rock & Road HM	1:17:48	87.33	13.1mi
9 Feb	Armagh International PB	9:54	89.58	3km
29 Jan	Raheny 5 PB	28:09	88.17	5mi
14 Jan	Wallace parkrun, Lisburn	18:21	82.91	5km
2 Jan	expleo 5k PB	17:12	88.46	5km
2022		Result	WAVA	Distance
27 Dec	Castlewellan Christmas cracker SB	1:06:17	65.23	8.5mi
24 Dec	Belfast Victoria parkrun	17:27	87.19	5km
3 Dec	Podium 4 Sport Seeley Cup 10k SB	35:18	87.87	10km
27 Nov	Malcolm Cup - Vet Men	18:17	80.23	3mi
12 Nov	British & Irish XC International	30:45	80.71	5mi
30 Oct	Saintfield 5k	18:09	83.83	5km
29 Oct	Wallace parkrun, Lisburn	20:53	72.85	5km
22 Oct	Bobby Rea XC	31:24	78.60	8km
9 Oct	Les Jones Memorial	17:45	85.71	5km
8 Oct	NIMasters XC Championships	29:45	82.96	8km
2 Oct	London Marathon SB	2:47:06	85.25	26.2mi
24 Sep	NI and Ulster Championship Bangor 10k	35:40	86.97	10km
3 Sep	World Masters Mountain Running Championships	44:35	58.19	8.4km
28 Aug	Antrim Coast Half Marathon SB	1:17:21	87.84	13.1mi
21 Aug	Storming the Castle	35:26	87.54	10km
18 Aug	Scrabo Hill Race - NIMRA SB	32:54	60.01	4mi
12 Aug	Connswater 5 Mile Challenge SB	28:24	87.39	5mi
7 Aug	Feile 10k	36:24	85.22	10km
5 Aug	Co. Down 5k SB	17:14	88.28	5km
29 Jul	Carnlough Quarry 5k	19:24	78.42	5km
22 Jul	Annadale Night of 3000s SB	10:04	88.10	3km
2 Jul	Larne AC coast road	36:13	84.90	10km
22 Jun	Lisburn 10k			10km
19 Jun	Flagstaff to Carlingford - NIMRA	2:13:15	38.17	10mi
18 Jun	Wallace parkrun, Lisburn	17:30	86.22	5km
11 Jun	Cairncastle Classic	1:27:50	57.91	10mi
28 May	May Fair 5k	17:26	86.55	5km
21 May	Annalong Horseshoe - NIMRA	2:57:31	59.64	20mi
14 May	Donard Race	1:13:31	33.47	5mi
6 May	Run the Runways	36:37	83.97	10km
30 Apr	Wallace parkrun, Lisburn	21:41	69.59	5km
28 Apr	Slieve Martin - NIMRA	42:11	46.41	4mi
23 Apr	Royal Canal Run Longford	1:22:29	81.62	13.1mi
16 Apr	Beragh 5 mile RR	29:59	82.06	5mi
14 Apr	Castlewellan - H&D	38:35	63.77	5mi
10 Apr	Down Royal 5k	17:31	86.14	5km
19 Mar	Larne 10 mile SB	59:53	84.93	10mi
12 Mar	Glenariff - NIMRA (Spud Run)	51:21	55.22	5.74mi
5 Mar	Shanes Castle HM	1:22:46	81.35	13.1mi
30 Jan	NI & Ulster Intermediate & Masters Championships SB	30:21	80.63	8km
28 Jan	3k on the Green	10:26	84.31	3km
1 Jan	Race Over The Glens PB	41:24	71.66	6mi
2021		Result	WAVA	Distance
28 Dec	Castlewellan Christmas cracker SB	1:08:50	62.26	8.5mi
18 Dec	Fury Auctioneers North West Open	21:22	85.30	6km
11 Dec	Wallace parkrun, Lisburn	18:27	81.78	5km
4 Dec	Podium 4 Sport Seeley Cup 10k SB	36:59	83.14	10km
28 Nov	Malcolm Cup - Vet Men	18:20	79.35	3mi
21 Nov	Comber Cup	32:34	75.14	8km
13 Nov	NI Masters North South Challenge	30:11	81.08	8km
6 Nov	McConnell Shield	31:06	79.12	5mi
24 Oct	Bobby Rea XC	29:49	82.07	8km
16 Oct	NI Masters XC Trials PB	29:08	84.00	8km
9 Oct	Wallace parkrun, Lisburn	18:49	80.19	5km
3 Oct	Belfast City Marathon SB	2:53:31	81.36	26.2mi
26 Sep	TJ McElmeel Cup	35:47	77.15	9km
25 Sep	3k on the Green Virtual SB	9:55	88.70	3km
25 Sep	NI and Ulster Road Relay Championships PB	11:13	87.11	3.31km
18 Sep	Salisbury parkrun	18:17	82.53	5km
10 Sep	Ards 5 mile	30:09	81.61	5mi
3 Sep	North Coast 5/10k (Bob and Bert's)	20:01	75.38	5km
29 Aug	Antrim Coast Half Marathon SB	1:20:30	83.64	13.1mi
27 Aug	Portrush 5 mile	30:17	81.25	5mi
14 Aug	Dambusters 10mile SB	1:04:14	79.18	10mi
13 Aug	The Connswater 5 Mile Challenge SB	29:36	83.12	5mi
8 Aug	Feile 10k	38:11	80.53	10km
6 Aug	Mallusk 5 mile	31:14	78.78	5mi
31 Jul	The Fallows	1:29:34	51.70	9.15mi
17 Jul	Castle Ward Trail Race 10k	39:33	77.74	10km
9 Jul	Co Down NI and Ulster 5k Championship SB	17:58	83.98	5km
3 Jul	Larne Coast Road 10k	37:11	81.98	10km
26 Jun	Wallace parkrun, Lisburn	18:10	82.38	5km
20 Jun	Jimmy's 10	38:01	80.18	10km
30 May	ChampionChip Ireland Down Royal	39:20	77.50	10km
29 May	Whitespace NIURA 100k and 50k Championships (Team Relay)	38:02	80.14	10km
24 Apr	ChampionChip Ireland Down Royal	1:25:27	78.08	13.1mi
2020		Result	WAVA	Distance
26 Sep	Causeway Coast Ultra PB	5:38:52	69.76	40mi
5 Sep	ChampionChip Ireland Running Series - Event 5 SB	1:05:17	77.22	10mi
1 Aug	ChampionChip Ireland Running Series- EIKON 10k SB	40:10	75.89	10km
18 Jul	ChampionChip Ireland Running Series Half Marathon SB	1:32:22	72.24	13.1mi
14 Mar	Belfast Victoria parkrun SB	19:02	78.00	5km
22 Feb	Wallace parkrun, Lisburn	20:15	73.31	5km
2019		Result	WAVA	Distance
12 Oct	Kells and Connor Half Marathon SB	1:33:19	70.86	13.1mi
31 Aug	Wallace parkrun, Lisburn SB	20:06	73.86	5km
17 Aug	Castlewellan parkrun	20:26	72.65	5km
19 Jun	Lisburn HM	1:41:59	64.27	13.1mi
2017		Result	WAVA	Distance
30 Mar	Antrim Primary School 5 Mile SB	34:22	68.65	5mi
15 Mar	Great Run Local - Glasgow Quays SB	20:20	71.28	5km
4 Mar	Wallace parkrun, Lisburn	20:50	69.57	5km
2013		Result	WAVA	Distance
26 Jul	Atkins 3k on the Green	11:01	74.97	3km
8 May	Troon Tortoises 10k SB	39:53	71.48	10km
26 Apr	Atkins 3k on the Green SB	10:47	76.01	3km
2010		Result	WAVA	Distance
5 Nov	Atkins 3K on the Green Series (3 OF 3) SB	10:21	78.01	3km
28 Aug	Strathclyde parkrun	18:10	76.17	5km
30 Jul	NFU Mutual 5 Mile Road Race SB	29:24	76.48	5mi
24 Jul	Kennedy & McArthur Dervock Half Marathon SB	1:24:11	72.74	13.1mi
13 Jul	Moffat Gala Running Festival 15K PB	58:17	73.78	15km
3 Jul	Strathclyde parkrun SB	18:08	75.74	5km
24 Apr	Strathclyde parkrun	18:24	74.64	5km
2008		Result	WAVA	Distance
27 Oct	Dublin Marathon SB	2:58:05	70.93	26.2mi
16 Aug	Scott & Gault Memorial 10 mile Road Race SB	1:04:06	71.10	10mi
13 Aug	The Canal Canter PB	24:49	71.11	4mi
2007		Result	WAVA	Distance
3 Feb	Oxygen Deficit 10k Road Race SB	38:02	71.52	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	0	4	0	0	0	0	17	0	0	0	0	0	21
2024	213	236	204	201	114	86	92	54	104	76	105	36	1521
2024	0	0	0	4	27	22	46	23	0	0	0	0	122
2023	244	236	254	211	200	201	237	283	206	189	165	136	2561
2023	15	0	11	5	4	0	5	0	22	0	0	0	63
2022	0	0	0	0	0	0	2	0	0	0	0	0	2
2022	238	251	217	131	228	190	247	282	204	224	183	211	2606
2021	0	0	4	0	0	0	0	0	0	0	0	0	4
2021	183	192	221	228	239	224	250	255	235	206	199	179	2611
2021	0	0	0	0	0	2	18	0	0	0	0	0	20
2020	135	106	98	122	87	89	163	206	166	85	193	142	1592
2020	0	11	0	14	13	0	0	0	0	13	0	0	51
2019	0	0	0	0	0	0	0	0	0	0	0	9	9
2013	0	6	0	92	15	0	0	0	0	0	0	0	113
2010	0	0	0	0	0	0	0	0	0	0	6	0	6
2009	13	0	0	0	0	0	0	0	0	0	0	0	13
2008	0	0	0	0	0	6	96	150	75	6	0	13	345
2008	0	0	0	19	0	0	0	0	0	0	0	0	19

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
0mi, 31:57 Bike - General 1) 0mi - 31:57(0/mi) 126/155bpm [INFb/mi] 294cal Add a comment	9.7mi, 1:16:32 Run - General 1) 0.62mi - 5:14(8:26/mi) 114/133bpm [961b/mi] 42cal 7.12/8.06mph 2) 0.62mi - 4:58(8:00/mi) 117/124bpm [936b/mi] 37cal 7.5/8.39mph 3) 0.62mi - 4:49(7:44/mi) 123/129bpm [952b/mi] 39cal 7.75/8.56mph 4) 0.62mi - 5:11(8:21/mi) 125/136bpm [1044b/mi] 43cal 7.19/8.5mph 5) 0.62mi - 5:27(8:47/mi) 139/142bpm [1221b/mi] 58cal 6.83/7.81mph 6) 0.62mi - 5:12(8:23/mi) 145/152bpm [1215b/mi] 60cal 7.16/7.49mph 7) 0.62mi - 4:31(7:16/mi) 144/148bpm [1046b/mi] 50cal 8.26/8.56mph 8) 0.62mi - 4:32(7:17/mi) 152/158bpm [1107b/mi] 56cal 8.24/8.72mph 9) 0.62mi - 4:34(7:21/mi) 153/164bpm [1125b/mi] 57cal 8.16/8.72mph 10) 0.62mi - 5:14(8:25/mi) 159/165bpm [1338b/mi] 71cal 7.13/8.01mph 11) 0.62mi - 5:40(9:07/mi) 165/171bpm [1504b/mi] 82cal 6.59/6.82mph 12) 0.62mi - 4:40(7:30/mi) 149/167bpm [1118b/mi] 46cal 7.99/8.45mph 13) 0.62mi - 4:26(7:08/mi) 148/155bpm [1055b/mi] 42cal 8.42/8.83mph 14) 0.62mi - 4:38(7:27/mi) 151/159bpm [1124b/mi] 47cal 8.06/8.47mph 15) 0.62mi - 4:41(7:33/mi) 151/158bpm [1139b/mi] 47cal 7.96/8.14mph 16) 0.32mi - 2:46(8:30/mi) 156/162bpm [1327b/mi] 32cal 7.05/7.81mph Add a comment	7.4mi, 57:32 Run - General 1) 0.62mi - 5:22(8:38/mi) 115/123bpm [993b/mi] 41cal 6.95/8.2mph 2) 0.62mi - 5:15(8:27/mi) 116/125bpm [979b/mi] 38cal 7.11/7.58mph 3) 0.62mi - 4:58(8:00/mi) 119/128bpm [952b/mi] 35cal 7.5/8.01mph 4) 0.62mi - 4:43(7:36/mi) 125/131bpm [950b/mi] 38cal 7.89/8.16mph 5) 0.62mi - 4:36(7:24/mi) 135/146bpm [999b/mi] 45cal 8.11/8.52mph 6) 0.62mi - 4:33(7:19/mi) 140/144bpm [1024b/mi] 48cal 8.2/8.41mph 7) 0.62mi - 5:03(8:08/mi) 141/144bpm [1147b/mi] 53cal 7.38/8.64mph 8) 0.62mi - 4:36(7:24/mi) 135/143bpm [998b/mi] 40cal 8.12/8.95mph 9) 0.62mi - 4:25(7:07/mi) 131/136bpm [932b/mi] 33cal 8.43/8.81mph 10) 0.62mi - 4:42(7:34/mi) 136/147bpm [1029b/mi] 40cal 7.93/8.41mph 11) 0.62mi - 4:38(7:28/mi) 141/146bpm [1052b/mi] 43cal 8.04/8.79mph 12) 0.55mi - 4:41(8:33/mi) 121/142bpm [1034b/mi] 33cal 7.02/7.41mph Add a comment 0mi, 23:17 Bike - General 1) 0mi - 23:17(0/mi) 124/151bpm [INFb/mi] 209cal Add a comment	-	5.1mi, 40:00 Run - General 1) 0.62mi - 5:19(8:34/mi) 142/153bpm [1216b/mi] 63cal 7.01/7.76mph 2) 0.62mi - 4:55(7:54/mi) 154/161bpm [1217b/mi] 66cal 7.59/9.18mph 3) 0.62mi - 4:46(7:41/mi) 160/164bpm [1229b/mi] 67cal 7.81/8.16mph 4) 0.62mi - 4:31(7:16/mi) 135/167bpm [981b/mi] 38cal 8.26/9.33mph 5) 0.62mi - 4:45(7:38/mi) 135/140bpm [1031b/mi] 39cal 7.86/8.58mph 6) 0.62mi - 4:44(7:37/mi) 135/139bpm [1029b/mi] 38cal 7.87/8.39mph 7) 0.62mi - 4:48(7:44/mi) 134/141bpm [1036b/mi] 37cal 7.76/8.56mph 8) 0.62mi - 5:03(8:08/mi) 129/140bpm [1049b/mi] 32cal 7.38/8.39mph 9) 0.12mi - 1:08(9:23/mi) 115/124bpm [1079b/mi] 4cal 6.4/6.53mph Add a comment	-	-
Sat 30th Nov Nov 30	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
0.4mi, 3:41 Run - General 1) 0.43mi - 3:41(8:31/mi) 119/131bpm [1013b/mi] 30cal 7.05/8.06mph Add a comment 3mi, 19:08 Run - General 1) 0.62mi - 3:46(6:04/mi) 130/145bpm [789b/mi] 38cal 9.89/11.52mph 2) 0.62mi - 3:52(6:13/mi) 145/151bpm [900b/mi] 48cal 9.66/10.85mph 3) 0.62mi - 3:58(6:23/mi) 151/159bpm [965b/mi] 52cal 9.39/10.65mph 4) 0.62mi - 4:13(6:47/mi) 143/151bpm [970b/mi] 47cal 8.84/10.4mph 5) 0.53mi - 3:19(6:16/mi) 150/155bpm [940b/mi] 41cal 9.58/10.35mph Add a comment 1.3mi, 12:02 Run - General 1) 0.62mi - 5:16(8:29/mi) 134/142bpm [1136b/mi] 56cal 7.08/8.75mph 2) 0.62mi - 5:42(9:10/mi) 139/149bpm [1274b/mi] 62cal 6.55/8.45mph 3) 0.09mi - 1:04(12:04/mi) 145/150bpm [1750b/mi] 12cal 4.97/6.49mph Add a comment	7.1mi, 1:15:39 Run - General 1) 0.62mi - 5:50(9:23/mi) 135/143bpm [1267b/mi] 61cal 6.4/7.89mph 2) 0.62mi - 6:01(9:42/mi) 115/141bpm [1115b/mi] 43cal 6.19/8.04mph 3) 0.62mi - 8:30(13:41/mi) 111/130bpm [1518b/mi] 56cal 4.39/7.7mph 4) 0.62mi - 7:28(12:01/mi) 106/118bpm [1273b/mi] 40cal 5/7.18mph 5) 0.62mi - 5:36(9:01/mi) 110/116bpm [992b/mi] 30cal 6.65/6.74mph 6) 0.62mi - 6:17(10:08/mi) 113/131bpm [1144b/mi] 39cal 5.93/6.7mph 7) 0.62mi - 5:46(9:17/mi) 109/120bpm [1012b/mi] 35cal 6.46/7.58mph 8) 0.62mi - 5:40(9:07/mi) 110/116bpm [1003b/mi] 29cal 6.58/7.08mph 9) 0.62mi - 7:11(11:33/mi) 101/110bpm [1167b/mi] 39cal 5.19/6.66mph 10) 0.62mi - 7:34(12:10/mi) 115/126bpm [1400b/mi] 47cal 4.93/6.89mph 11) 0.62mi - 6:56(11:10/mi) 114/125bpm [1273b/mi] 48cal 5.37/6.62mph 12) 0.28mi - 2:49(10:09/mi) 112/119bpm [1138b/mi] 18cal 5.91/6.28mph Add a comment	7.1mi, 54:58 Run - General 1) 0.62mi - 5:31(8:52/mi) 112/121bpm [994b/mi] 39cal 6.76/7.56mph 2) 0.62mi - 4:58(7:59/mi) 119/127bpm [951b/mi] 38cal 7.51/8.45mph 3) 0.62mi - 4:34(7:21/mi) 121/133bpm [889b/mi] 34cal 8.16/8.7mph 4) 0.62mi - 4:31(7:17/mi) 137/146bpm [997b/mi] 47cal 8.24/9.29mph 5) 0.62mi - 4:42(7:33/mi) 127/139bpm [960b/mi] 38cal 7.94/9.02mph 6) 0.62mi - 5:00(8:03/mi) 131/134bpm [1054b/mi] 42cal 7.46/7.95mph 7) 0.62mi - 5:13(8:23/mi) 134/140bpm [1124b/mi] 46cal 7.15/7.99mph 8) 0.62mi - 4:23(7:04/mi) 131/137bpm [926b/mi] 36cal 8.49/9.04mph 9) 0.62mi - 4:36(7:24/mi) 132/140bpm [976b/mi] 37cal 8.11/8.89mph 10) 0.62mi - 4:43(7:35/mi) 137/140bpm [1039b/mi] 42cal 7.91/8.56mph 11) 0.62mi - 5:05(8:10/mi) 127/137bpm [1038b/mi] 35cal 7.34/9.98mph 12) 0.21mi - 1:43(8:03/mi) 116/125bpm [934b/mi] 9cal 7.45/8.01mph Add a comment	-	-	-	-
Sat 7th Dec Dec 7	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
-	12mi, 1:36:49 Run - General 1) 0.62mi - 4:57(7:58/mi) 117/125bpm [931b/mi] 39cal 7.54/8.16mph 2) 0.62mi - 4:51(7:48/mi) 119/127bpm [928b/mi] 37cal 7.7/8.45mph 3) 0.62mi - 4:47(7:42/mi) 116/123bpm [892b/mi] 32cal 7.8/8.29mph 4) 0.62mi - 4:44(7:37/mi) 119/125bpm [906b/mi] 33cal 7.88/8.18mph 5) 0.62mi - 4:52(7:50/mi) 121/129bpm [948b/mi] 34cal 7.66/8.18mph 6) 0.62mi - 4:52(7:51/mi) 120/128bpm [941b/mi] 33cal 7.65/8.08mph 7) 0.62mi - 5:01(8:04/mi) 122/129bpm [984b/mi] 35cal 7.44/8.39mph 8) 0.62mi - 4:53(7:52/mi) 122/127bpm [960b/mi] 32cal 7.62/8.12mph 9) 0.62mi - 5:08(8:15/mi) 126/131bpm [1040b/mi] 38cal 7.27/7.68mph 10) 0.62mi - 5:07(8:15/mi) 126/134bpm [1039b/mi] 37cal 7.28/8.08mph 11) 0.62mi - 5:15(8:27/mi) 134/150bpm [1132b/mi] 46cal 7.1/7.87mph 12) 0.62mi - 5:24(8:41/mi) 148/158bpm [1285b/mi] 63cal 6.91/7.85mph 13) 0.62mi - 5:06(8:12/mi) 151/161bpm [1238b/mi] 61cal 7.32/8.95mph 14) 0.62mi - 4:46(7:41/mi) 142/152bpm [1091b/mi] 45cal 7.81/8.83mph 15) 0.62mi - 5:03(8:07/mi) 151/155bpm [1226b/mi] 59cal 7.39/8.22mph 16) 0.62mi - 4:59(8:01/mi) 147/154bpm [1177b/mi] 51cal 7.49/8.56mph 17) 0.62mi - 5:06(8:13/mi) 139/150bpm [1142b/mi] 44cal 7.3/8.18mph 18) 0.62mi - 4:59(8:02/mi) 140/144bpm [1124b/mi] 43cal 7.47/8.14mph 19) 0.62mi - 5:18(8:32/mi) 140/143bpm [1194b/mi] 43cal 7.04/7.62mph 20) 0.19mi - 1:41(8:54/mi) 142/144bpm [1263b/mi] 14cal 6.75/7.03mph Add a comment	-	-	-	-	-
Sat 14th Dec Dec 14	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
-	-	4.8mi, 38:02 Run - General 1) 0.62mi - 5:20(8:34/mi) 134/145bpm [1149b/mi] 57cal 7/7.64mph 2) 0.62mi - 4:53(7:52/mi) 132/145bpm [1038b/mi] 47cal 7.63/8.54mph 3) 0.62mi - 4:34(7:21/mi) 130/137bpm [954b/mi] 40cal 8.17/8.43mph 4) 0.62mi - 4:44(7:38/mi) 133/140bpm [1015b/mi] 43cal 7.87/8.41mph 5) 0.62mi - 5:03(8:08/mi) 132/137bpm [1074b/mi] 43cal 7.37/8.1mph 6) 0.62mi - 4:53(7:52/mi) 130/137bpm [1023b/mi] 37cal 7.62/8.35mph 7) 0.62mi - 4:55(7:55/mi) 131/135bpm [1038b/mi] 38cal 7.57/7.62mph 8) 0.42mi - 3:39(8:37/mi) 125/134bpm [1077b/mi] 23cal 6.97/8.08mph Add a comment	-	4.6mi, 39:38 Run - General 1) 0.62mi - 5:50(9:23/mi) 139/152bpm [1305b/mi] 66cal 6.39/7.41mph 2) 0.62mi - 5:35(8:59/mi) 140/149bpm [1257b/mi] 63cal 6.68/7.26mph 3) 0.62mi - 5:08(8:16/mi) 146/158bpm [1207b/mi] 61cal 7.26/7.81mph 4) 0.62mi - 5:06(8:13/mi) 132/152bpm [1084b/mi] 43cal 7.31/7.6mph 5) 0.62mi - 5:15(8:27/mi) 118/129bpm [997b/mi] 27cal 7.1/7.51mph 6) 0.62mi - 5:21(8:37/mi) 119/130bpm [1026b/mi] 29cal 6.96/7.43mph 7) 0.62mi - 5:14(8:26/mi) 117/123bpm [986b/mi] 26cal 7.12/7.87mph 8) 0.24mi - 2:08(9:01/mi) 116/126bpm [1047b/mi] 11cal 6.65/6.93mph Add a comment	-	-

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