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Last on at 11am, 20th Jan 2025

M55 Antrim

FETCH SUPPORTER

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Jog Lisburn Running Club

Races
144
Miles
11506
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
19th Jan	General	12.6mi	1:43:13
17th Jan	General	7.9mi	57:13
15th Jan	General	5.6mi	44:56
13th Jan	General	5.9mi	45:23
12th Jan	General	12.1mi	1:38:29

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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Buddies (33)

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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	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	NI and Ulster Road Relay Championships PB	11:13	87.11	3.31km
25 Sep	3k on the Green Virtual SB	9:55	88.70	3km
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
2025	89	0	0	0	0	0	0	0	0	0	0	0	89
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	76	1562
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

Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
6.5mi, 52:44 Run - General 1) 0.62mi - 5:15(8:27/mi) 121/134bpm [1022b/mi] 44cal 7.11/7.68mph 2) 0.62mi - 4:42(7:34/mi) 130/135bpm [983b/mi] 44cal 7.93/8.25mph 3) 0.62mi - 4:58(8:00/mi) 124/134bpm [992b/mi] 39cal 7.5/8.12mph 4) 0.62mi - 4:59(8:01/mi) 126/135bpm [1010b/mi] 38cal 7.48/7.68mph 5) 0.62mi - 4:59(8:02/mi) 129/137bpm [1036b/mi] 41cal 7.47/7.83mph 6) 0.62mi - 4:49(7:45/mi) 124/128bpm [961b/mi] 32cal 7.74/8.16mph 7) 0.62mi - 4:55(7:55/mi) 123/126bpm [973b/mi] 31cal 7.58/7.93mph 8) 0.62mi - 5:26(8:45/mi) 123/132bpm [1075b/mi] 34cal 6.86/7.7mph 9) 0.62mi - 4:58(7:59/mi) 122/128bpm [974b/mi] 30cal 7.52/8.12mph 10) 0.62mi - 5:13(8:24/mi) 121/124bpm [1016b/mi] 28cal 7.15/7.78mph 11) 0.29mi - 2:30(8:46/mi) 129/140bpm [1131b/mi] 18cal 6.85/8.18mph Add a comment	1.1mi, 9:24 Run - General 1) 0.62mi - 5:19(8:33/mi) 127/141bpm [1085b/mi] 51cal 7.02/7.81mph 2) 0.47mi - 4:05(8:45/mi) 135/140bpm [1180b/mi] 42cal 6.86/7.6mph Add a comment 3.1mi, 19:56 Run - General 1) 0.62mi - 3:52(6:13/mi) 125/134bpm [777b/mi] 34cal 9.65/10.62mph 2) 0.62mi - 3:52(6:13/mi) 134/141bpm [834b/mi] 40cal 9.64/11.04mph 3) 0.62mi - 3:58(6:22/mi) 135/144bpm [860b/mi] 39cal 9.42/10.27mph 4) 0.62mi - 4:13(6:47/mi) 141/148bpm [957b/mi] 45cal 8.84/10.02mph 5) 0.62mi - 3:57(6:22/mi) 145/153bpm [923b/mi] 44cal 9.42/10.21mph 6) 0.01mi - 5(5:58/mi) 149/150bpm [889b/mi] 1cal 10.06/10.02mph Add a comment 1.6mi, 13:31 Run - General 1) 0.62mi - 5:16(8:28/mi) 110/128bpm [931b/mi] 35cal 7.09/8.06mph 2) 0.62mi - 5:16(8:29/mi) 126/132bpm [1068b/mi] 46cal 7.08/8.2mph 3) 0.31mi - 2:59(9:44/mi) 125/131bpm [1216b/mi] 25cal 6.17/10.33mph Add a comment	-	-	-	9.8mi, 1:21:45 Run - General 1) 0.62mi - 5:25(8:43/mi) 114/123bpm [994b/mi] 39cal 6.88/7.72mph 2) 0.62mi - 4:54(7:53/mi) 123/128bpm [969b/mi] 40cal 7.62/8.08mph 3) 0.62mi - 4:40(7:30/mi) 123/129bpm [923b/mi] 37cal 7.99/8.37mph 4) 0.62mi - 4:50(7:46/mi) 130/135bpm [1011b/mi] 42cal 7.72/8.16mph 5) 0.62mi - 5:05(8:10/mi) 141/159bpm [1152b/mi] 53cal 7.34/7.81mph 6) 0.62mi - 5:17(8:31/mi) 148/159bpm [1259b/mi] 62cal 7.05/7.35mph 7) 0.62mi - 5:47(9:18/mi) 156/167bpm [1450b/mi] 74cal 6.45/6.85mph 8) 0.62mi - 5:32(8:54/mi) 155/162bpm [1381b/mi] 67cal 6.74/7.35mph 9) 0.62mi - 4:44(7:38/mi) 149/159bpm [1137b/mi] 51cal 7.87/8.37mph 10) 0.62mi - 4:54(7:54/mi) 149/156bpm [1176b/mi] 50cal 7.6/8.12mph 11) 0.62mi - 5:34(8:57/mi) 163/173bpm [1460b/mi] 75cal 6.7/7.99mph 12) 0.62mi - 5:29(8:49/mi) 161/172bpm [1419b/mi] 69cal 6.81/7.1mph 13) 0.62mi - 4:47(7:41/mi) 150/158bpm [1153b/mi] 45cal 7.8/8.1mph 14) 0.62mi - 4:51(7:49/mi) 148/156bpm [1157b/mi] 43cal 7.67/8.25mph 15) 0.62mi - 5:01(8:05/mi) 150/158bpm [1213b/mi] 44cal 7.42/7.91mph 16) 0.52mi - 4:55(9:24/mi) 154/164bpm [1447b/mi] 49cal 6.39/7.89mph Add a comment	6.3mi, 45:40 Run - General 1) 0.62mi - 5:17(8:31/mi) 120/129bpm [1021b/mi] 43cal 7.05/7.97mph 2) 0.62mi - 4:39(7:30/mi) 129/134bpm [967b/mi] 43cal 8.01/8.72mph 3) 0.62mi - 4:38(7:27/mi) 131/135bpm [976b/mi] 42cal 8.05/8.77mph 4) 0.62mi - 4:22(7:01/mi) 142/146bpm [996b/mi] 47cal 8.55/9.89mph 5) 0.62mi - 4:24(7:05/mi) 142/150bpm [1006b/mi] 47cal 8.47/9.14mph 6) 0.62mi - 4:26(7:08/mi) 153/158bpm [1092b/mi] 55cal 8.4/8.91mph 7) 0.62mi - 4:03(6:30/mi) 156/160bpm [1015b/mi] 51cal 9.23/12.13mph 8) 0.62mi - 4:18(6:56/mi) 160/167bpm [1109b/mi] 57cal 8.66/11.73mph 9) 0.62mi - 4:29(7:13/mi) 170/177bpm [1227b/mi] 65cal 8.31/9.46mph 10) 0.62mi - 4:28(7:11/mi) 171/177bpm [1228b/mi] 64cal 8.35/9.48mph 11) 0.1mi - 36(6:18/mi) 172/174bpm [1084b/mi] 9cal 9.52/12.48mph Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
-	3.5mi, 29:04 Run - General 1) 0.62mi - 4:10(6:43/mi) 159/168bpm [1068b/mi] 57cal 8.93/9.64mph 2) 0.62mi - 4:27(7:10/mi) 172/182bpm [1232b/mi] 66cal 8.38/10.35mph 3) 0.62mi - 4:15(6:51/mi) 171/179bpm [1171b/mi] 62cal 8.76/9.79mph 4) 0.62mi - 6:26(10:21/mi) 175/183bpm [1810b/mi] 96cal 5.8/10.67mph 5) 0.62mi - 6:26(10:21/mi) 177/184bpm [1833b/mi] 97cal 5.79/8.43mph 6) 0.43mi - 3:19(7:48/mi) 179/189bpm [1397b/mi] 51cal 7.69/10.33mph Add a comment 2.2mi, 18:54 Run - General 1) 0.62mi - 5:02(8:07/mi) 119/140bpm [965b/mi] 42cal 7.4/9.6mph 2) 0.62mi - 5:34(8:58/mi) 129/144bpm [1156b/mi] 50cal 6.7/8.04mph 3) 0.62mi - 5:05(8:11/mi) 134/146bpm [1096b/mi] 49cal 7.34/10.02mph 4) 0.38mi - 3:13(8:31/mi) 136/146bpm [1158b/mi] 29cal 7.05/9.35mph Add a comment	-	6.5mi, 51:53 Run - General 1) 0.62mi - 5:18(8:32/mi) 114/124bpm [972b/mi] 38cal 7.04/7.72mph 2) 0.62mi - 4:36(7:25/mi) 120/131bpm [890b/mi] 34cal 8.09/9.54mph 3) 0.62mi - 4:52(7:49/mi) 125/131bpm [977b/mi] 40cal 7.67/7.93mph 4) 0.62mi - 4:57(7:59/mi) 125/132bpm [997b/mi] 38cal 7.52/7.81mph 5) 0.62mi - 5:02(8:05/mi) 127/132bpm [1027b/mi] 39cal 7.42/7.74mph 6) 0.62mi - 4:51(7:48/mi) 130/135bpm [1014b/mi] 39cal 7.7/8.1mph 7) 0.62mi - 4:55(7:54/mi) 133/140bpm [1051b/mi] 42cal 7.59/7.85mph 8) 0.62mi - 5:04(8:10/mi) 135/139bpm [1103b/mi] 43cal 7.35/7.6mph 9) 0.62mi - 5:06(8:13/mi) 133/138bpm [1093b/mi] 40cal 7.3/7.6mph 10) 0.62mi - 5:05(8:11/mi) 133/142bpm [1089b/mi] 38cal 7.33/9.18mph 11) 0.24mi - 2:07(8:41/mi) 136/140bpm [1181b/mi] 17cal 6.91/7.76mph Add a comment	5.1mi, 40:29 Run - General 1) 0.62mi - 5:33(8:56/mi) 111/131bpm [991b/mi] 38cal 6.72/7.1mph 2) 0.62mi - 5:08(8:15/mi) 114/119bpm [941b/mi] 33cal 7.27/7.64mph 3) 0.14mi - 1:13(8:26/mi) 115/119bpm [970b/mi] 8cal 7.11/7.6mph 4) 0.38mi - 2:29(6:28/mi) 128/138bpm [828b/mi] 21cal 9.27/10.77mph 5) 0.39mi - 3:05(8:00/mi) 124/138bpm [993b/mi] 23cal 7.5/9.16mph 6) 0.39mi - 2:30(6:28/mi) 136/143bpm [879b/mi] 24cal 9.28/9.37mph 7) 0.48mi - 3:54(8:07/mi) 130/144bpm [1056b/mi] 32cal 7.39/9.27mph 8) 0.39mi - 2:33(6:35/mi) 141/146bpm [928b/mi] 27cal 9.12/9.89mph 9) 0.38mi - 3:10(8:21/mi) 134/146bpm [1120b/mi] 27cal 7.18/8.93mph 10) 0.38mi - 2:34(6:47/mi) 144/161bpm [977b/mi] 27cal 8.84/10.06mph 11) 0.62mi - 5:21(8:36/mi) 143/164bpm [1230b/mi] 54cal 6.98/8.85mph 12) 0.33mi - 2:59(9:04/mi) 121/126bpm [1097b/mi] 15cal 6.62/6.93mph Add a comment	9.3mi, 1:13:38 Run - General 1) 0.62mi - 5:07(8:15/mi) 113/122bpm [931b/mi] 36cal 7.28/8.29mph 2) 0.62mi - 5:11(8:20/mi) 120/136bpm [1000b/mi] 39cal 7.2/7.6mph 3) 0.62mi - 4:50(7:46/mi) 119/124bpm [925b/mi] 33cal 7.72/8.43mph 4) 0.62mi - 5:01(8:05/mi) 126/132bpm [1019b/mi] 40cal 7.42/7.74mph 5) 0.62mi - 4:52(7:50/mi) 131/138bpm [1026b/mi] 41cal 7.66/7.93mph 6) 0.62mi - 4:51(7:49/mi) 135/140bpm [1055b/mi] 44cal 7.68/8.1mph 7) 0.62mi - 5:00(8:02/mi) 132/139bpm [1061b/mi] 40cal 7.46/8.5mph 8) 0.62mi - 4:55(7:54/mi) 134/138bpm [1059b/mi] 40cal 7.59/8.5mph 9) 0.62mi - 4:51(7:48/mi) 135/140bpm [1052b/mi] 40cal 7.7/8.29mph 10) 0.62mi - 4:46(7:41/mi) 137/140bpm [1053b/mi] 40cal 7.81/8.54mph 11) 0.62mi - 4:47(7:41/mi) 146/157bpm [1122b/mi] 49cal 7.81/8.14mph 12) 0.62mi - 4:54(7:54/mi) 153/158bpm [1208b/mi] 58cal 7.6/7.95mph 13) 0.62mi - 4:47(7:43/mi) 155/158bpm [1195b/mi] 58cal 7.78/7.91mph 14) 0.62mi - 4:57(7:57/mi) 158/164bpm [1257b/mi] 62cal 7.54/8.2mph 15) 0.61mi - 4:49(7:56/mi) 161/167bpm [1277b/mi] 62cal 7.57/7.74mph Add a comment	6.4mi, 52:00 Run - General 1) 0.62mi - 5:23(8:40/mi) 121/133bpm [1048b/mi] 45cal 6.93/8.29mph 2) 0.62mi - 5:03(8:07/mi) 125/134bpm [1014b/mi] 43cal 7.39/8.01mph 3) 0.62mi - 4:49(7:45/mi) 125/131bpm [969b/mi] 38cal 7.74/8.37mph 4) 0.62mi - 4:59(8:01/mi) 130/139bpm [1042b/mi] 44cal 7.49/8.33mph 5) 0.62mi - 4:54(7:53/mi) 129/135bpm [1017b/mi] 40cal 7.61/8.35mph 6) 0.62mi - 4:57(7:58/mi) 136/141bpm [1083b/mi] 45cal 7.54/8.01mph 7) 0.62mi - 5:26(8:44/mi) 135/142bpm [1180b/mi] 48cal 6.87/8.2mph 8) 0.62mi - 4:46(7:41/mi) 130/139bpm [998b/mi] 39cal 7.81/9.18mph 9) 0.62mi - 4:59(8:01/mi) 129/140bpm [1034b/mi] 36cal 7.48/7.97mph 10) 0.62mi - 5:34(8:58/mi) 120/135bpm [1075b/mi] 38cal 6.7/8.66mph 11) 0.14mi - 1:11(8:23/mi) 118/123bpm [990b/mi] 9cal 7.15/7.58mph Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
-	5mi, 45:09 Run - General 1) 0.62mi - 6:05(9:47/mi) 118/126bpm [1155b/mi] 51cal 6.13/6.91mph 2) 0.62mi - 5:36(9:01/mi) 123/133bpm [1108b/mi] 45cal 6.66/7.01mph 3) 0.62mi - 5:44(9:13/mi) 114/120bpm [1051b/mi] 34cal 6.51/7.06mph 4) 0.62mi - 5:34(8:57/mi) 117/126bpm [1047b/mi] 34cal 6.7/7.12mph 5) 0.62mi - 5:24(8:42/mi) 129/137bpm [1122b/mi] 45cal 6.9/7.43mph 6) 0.62mi - 5:31(8:52/mi) 118/131bpm [1047b/mi] 34cal 6.76/9.6mph 7) 0.62mi - 5:21(8:36/mi) 126/132bpm [1084b/mi] 39cal 6.97/9.2mph 8) 0.62mi - 5:36(9:01/mi) 139/148bpm [1254b/mi] 56cal 6.65/7.45mph 9) 0.03mi - 19(9:16/mi) 141/142bpm [1306b/mi] 3cal 6.48/6.49mph Add a comment	-	6.6mi, 48:34 Run - General 1) 0.62mi - 5:13(8:23/mi) 121/134bpm [1014b/mi] 43cal 7.16/7.51mph 2) 0.62mi - 5:01(8:04/mi) 124/129bpm [1000b/mi] 42cal 7.44/7.78mph 3) 0.02mi - 10(9:15/mi) 119/127bpm [1100b/mi] 1cal 6.49/7.56mph 4) 0.62mi - 4:14(6:49/mi) 130/142bpm [887b/mi] 39cal 8.79/9.23mph 5) 0.62mi - 4:17(6:53/mi) 140/144bpm [963b/mi] 46cal 8.72/8.79mph 6) 0.22mi - 1:33(6:58/mi) 141/143bpm [983b/mi] 16cal 8.61/8.72mph 7) 0.16mi - 1:22(8:16/mi) 131/141bpm [1082b/mi] 11cal 7.27/8.6mph 8) 0.62mi - 4:15(6:50/mi) 135/145bpm [923b/mi] 39cal 8.77/9.37mph 9) 0.62mi - 4:13(6:47/mi) 145/149bpm [985b/mi] 46cal 8.84/9.02mph 10) 0.25mi - 1:43(6:53/mi) 145/147bpm [999b/mi] 18cal 8.71/8.91mph 11) 0.19mi - 1:40(8:42/mi) 149/156bpm [1297b/mi] 19cal 6.89/8.68mph 12) 0.62mi - 4:10(6:43/mi) 158/167bpm [1060b/mi] 53cal 8.94/9.29mph 13) 0.62mi - 4:13(6:47/mi) 164/166bpm [1113b/mi] 59cal 8.84/9.1mph 14) 0.24mi - 1:40(6:53/mi) 163/165bpm [1121b/mi] 22cal 8.72/8.7mph 15) 0.58mi - 4:50(8:25/mi) 127/135bpm [1069b/mi] 22cal 7.13/7.87mph Add a comment	-	12.1mi, 1:38:29 Run - General 1) 0.62mi - 5:32(8:54/mi) 125/145bpm [1113b/mi] 49cal 6.74/7.45mph 2) 0.62mi - 5:05(8:12/mi) 120/128bpm [983b/mi] 39cal 7.32/8.01mph 3) 0.62mi - 4:57(7:59/mi) 123/133bpm [981b/mi] 39cal 7.52/8.77mph 4) 0.62mi - 5:26(8:45/mi) 135/143bpm [1181b/mi] 53cal 6.86/7.37mph 5) 0.62mi - 5:50(9:23/mi) 136/144bpm [1277b/mi] 57cal 6.39/7.22mph 6) 0.62mi - 5:47(9:18/mi) 139/149bpm [1294b/mi] 57cal 6.45/8.01mph 7) 0.62mi - 4:59(8:02/mi) 152/160bpm [1221b/mi] 62cal 7.47/8.16mph 8) 0.62mi - 4:49(7:45/mi) 153/159bpm [1186b/mi] 60cal 7.74/8.39mph 9) 0.62mi - 4:40(7:31/mi) 149/152bpm [1120b/mi] 51cal 7.98/8.33mph 10) 0.62mi - 4:49(7:45/mi) 152/154bpm [1177b/mi] 55cal 7.75/7.89mph 11) 0.62mi - 5:17(8:31/mi) 143/155bpm [1217b/mi] 49cal 7.05/8.12mph 12) 0.62mi - 4:58(7:59/mi) 144/150bpm [1150b/mi] 44cal 7.51/8.16mph 13) 0.62mi - 4:55(7:55/mi) 145/153bpm [1148b/mi] 45cal 7.58/8.16mph 14) 0.62mi - 4:50(7:47/mi) 151/155bpm [1175b/mi] 50cal 7.71/8.62mph 15) 0.62mi - 4:48(7:44/mi) 151/155bpm [1168b/mi] 48cal 7.76/7.85mph 16) 0.62mi - 4:53(7:52/mi) 154/159bpm [1210b/mi] 53cal 7.63/8.16mph 17) 0.62mi - 4:54(7:52/mi) 156/162bpm [1228b/mi] 56cal 7.62/8.06mph 18) 0.62mi - 4:39(7:28/mi) 157/162bpm [1173b/mi] 54cal 8.03/8.45mph 19) 0.62mi - 5:06(8:13/mi) 157/163bpm [1290b/mi] 58cal 7.3/8.2mph 20) 0.28mi - 2:13(7:51/mi) 155/157bpm [1216b/mi] 23cal 7.65/7.99mph Add a comment	5.9mi, 45:23 Run - General 1) 0.62mi - 5:00(8:03/mi) 123/135bpm [990b/mi] 42cal 7.45/7.91mph 2) 0.62mi - 5:08(8:16/mi) 129/138bpm [1067b/mi] 48cal 7.25/7.93mph 3) 0.62mi - 4:43(7:35/mi) 122/130bpm [925b/mi] 36cal 7.91/8.62mph 4) 0.62mi - 4:46(7:40/mi) 137/141bpm [1051b/mi] 48cal 7.82/8.16mph 5) 0.62mi - 4:57(7:57/mi) 141/146bpm [1122b/mi] 54cal 7.54/7.76mph 6) 0.62mi - 4:37(7:25/mi) 142/147bpm [1054b/mi] 48cal 8.09/9.12mph 7) 0.62mi - 4:34(7:20/mi) 142/148bpm [1042b/mi] 47cal 8.17/8.89mph 8) 0.62mi - 4:17(6:53/mi) 144/156bpm [991b/mi] 44cal 8.72/9.23mph 9) 0.62mi - 4:49(7:45/mi) 157/162bpm [1218b/mi] 63cal 7.74/9.12mph 10) 0.33mi - 2:33(7:50/mi) 152/158bpm [1190b/mi] 30cal 7.67/9.04mph Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
-	5.6mi, 44:56 Run - General 1) 0.62mi - 5:55(9:32/mi) 102/113bpm [972b/mi] 40cal 6.3/6.89mph 2) 0.62mi - 5:27(8:46/mi) 110/119bpm [965b/mi] 35cal 6.84/7.89mph 3) 0.62mi - 5:54(9:29/mi) 109/119bpm [1034b/mi] 39cal 6.32/7.33mph 4) 0.49mi - 3:58(8:00/mi) 115/125bpm [921b/mi] 25cal 7.49/8.35mph 5) 0.29mi - 1:42(5:49/mi) 120/130bpm [698b/mi] 12cal 10.31/10.92mph 6) 0.29mi - 2:11(7:34/mi) 128/141bpm [969b/mi] 19cal 7.92/10.1mph 7) 0.19mi - 1:04(5:33/mi) 124/128bpm [689b/mi] 8cal 10.8/11.96mph 8) 0.19mi - 1:30(7:49/mi) 134/145bpm [1048b/mi] 14cal 7.67/10.79mph 9) 0.19mi - 1:03(5:33/mi) 135/141bpm [749b/mi] 10cal 10.82/11.04mph 10) 0.2mi - 1:33(7:51/mi) 137/147bpm [1076b/mi] 15cal 7.64/11.04mph 11) 0.09mi - 31(5:36/mi) 128/131bpm [718b/mi] 4cal 10.7/11.06mph 12) 0.1mi - 47(8:03/mi) 139/148bpm [1119b/mi] 8cal 7.46/11.04mph 13) 0.1mi - 31(5:19/mi) 138/140bpm [734b/mi] 5cal 11.28/12.21mph 14) 0.1mi - 45(7:51/mi) 146/154bpm [1146b/mi] 8cal 7.64/11.27mph 15) 0.1mi - 32(5:33/mi) 155/159bpm [860b/mi] 7cal 10.82/10.75mph 16) 0.1mi - 47(8:02/mi) 150/156bpm [1205b/mi] 9cal 7.47/10.79mph 17) 0.1mi - 31(5:04/mi) 152/155bpm [770b/mi] 7cal 11.84/11.56mph 18) 0.62mi - 4:52(7:50/mi) 147/152bpm [1152b/mi] 57cal 7.66/7.99mph 19) 0.58mi - 5:24(9:20/mi) 139/151bpm [1297b/mi] 50cal 6.43/7.74mph Add a comment	-	7.9mi, 57:13 Run - General 1) 0.62mi - 5:22(8:39/mi) 134/144bpm [1158b/mi] 57cal 6.94/8.22mph 2) 0.56mi - 4:36(8:11/mi) 121/133bpm [990b/mi] 36cal 7.33/9.29mph 3) 0.62mi - 4:18(6:55/mi) 125/134bpm [865b/mi] 35cal 8.67/10.12mph 4) 0.62mi - 4:20(6:58/mi) 130/134bpm [906b/mi] 38cal 8.61/9.02mph 5) 0.2mi - 1:26(7:02/mi) 133/135bpm [935b/mi] 13cal 8.53/8.7mph 6) 0.19mi - 1:35(8:31/mi) 126/131bpm [1074b/mi] 12cal 7.04/7.66mph 7) 0.62mi - 4:13(6:48/mi) 130/141bpm [884b/mi] 36cal 8.83/10.14mph 8) 0.62mi - 4:14(6:49/mi) 141/144bpm [961b/mi] 45cal 8.8/9.2mph 9) 0.2mi - 1:24(6:54/mi) 142/144bpm [981b/mi] 14cal 8.69/9.14mph 10) 0.18mi - 1:29(8:12/mi) 140/147bpm [1148b/mi] 14cal 7.31/8.64mph 11) 0.62mi - 4:15(6:50/mi) 135/140bpm [922b/mi] 36cal 8.79/9.83mph 12) 0.62mi - 4:19(6:57/mi) 143/147bpm [994b/mi] 45cal 8.63/8.89mph 13) 0.21mi - 1:26(6:56/mi) 147/148bpm [1019b/mi] 15cal 8.65/8.95mph 14) 0.16mi - 1:18(7:59/mi) 134/147bpm [1070b/mi] 10cal 7.51/8.66mph 15) 0.62mi - 4:08(6:39/mi) 140/149bpm [931b/mi] 39cal 9.02/10.12mph 16) 0.62mi - 4:15(6:51/mi) 144/146bpm [986b/mi] 43cal 8.76/9.25mph 17) 0.2mi - 1:28(7:15/mi) 143/145bpm [1036b/mi] 14cal 8.28/8.6mph 18) 0.4mi - 3:07(7:51/mi) 147/154bpm [1153b/mi] 33cal 7.65/8.5mph Add a comment	-	12.6mi, 1:43:13 Run - General 1) 0.62mi - 5:12(8:22/mi) 119/141bpm [996b/mi] 41cal 7.17/7.66mph 2) 0.62mi - 4:59(8:01/mi) 126/134bpm [1011b/mi] 45cal 7.48/7.99mph 3) 0.62mi - 4:50(7:47/mi) 122/142bpm [950b/mi] 38cal 7.71/8.89mph 4) 0.62mi - 5:08(8:16/mi) 139/144bpm [1150b/mi] 56cal 7.25/7.89mph 5) 0.62mi - 5:25(8:43/mi) 146/151bpm [1273b/mi] 64cal 6.88/7.64mph 6) 0.62mi - 5:35(9:00/mi) 142/155bpm [1277b/mi] 59cal 6.67/8.31mph 7) 0.62mi - 4:32(7:18/mi) 136/148bpm [992b/mi] 41cal 8.22/8.77mph 8) 0.62mi - 4:43(7:35/mi) 148/161bpm [1123b/mi] 53cal 7.91/8.56mph 9) 0.62mi - 5:08(8:16/mi) 156/162bpm [1288b/mi] 66cal 7.27/8.75mph 10) 0.62mi - 6:05(9:48/mi) 156/165bpm [1528b/mi] 76cal 6.13/7.33mph 11) 0.62mi - 5:30(8:51/mi) 153/166bpm [1355b/mi] 64cal 6.78/12.11mph 12) 0.62mi - 4:42(7:33/mi) 145/152bpm [1095b/mi] 42cal 7.95/8.87mph 13) 0.62mi - 5:13(8:23/mi) 158/163bpm [1326b/mi] 64cal 7.15/8.14mph 14) 0.62mi - 5:25(8:43/mi) 155/162bpm [1350b/mi] 60cal 6.89/8.37mph 15) 0.62mi - 6:06(9:49/mi) 158/164bpm [1550b/mi] 73cal 6.11/6.74mph 16) 0.62mi - 4:41(7:33/mi) 148/169bpm [1117b/mi] 39cal 7.95/9.08mph 17) 0.62mi - 4:28(7:11/mi) 149/155bpm [1070b/mi] 37cal 8.35/9.14mph 18) 0.62mi - 4:36(7:24/mi) 154/161bpm [1138b/mi] 48cal 8.12/8.97mph 19) 0.62mi - 4:30(7:15/mi) 153/160bpm [1109b/mi] 42cal 8.27/8.83mph 20) 0.62mi - 4:56(7:57/mi) 154/158bpm [1224b/mi] 47cal 7.55/7.99mph 21) 0.19mi - 1:29(7:53/mi) 154/156bpm [1214b/mi] 14cal 7.61/7.87mph Add a comment	-

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