Glevum Runner

Last on at 9pm, 17th Dec 2024

M55

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Gloucester AAC | Road Runners Club

About Me
Ultrarunner since 2005. Still do track, cross-country and shorter road races. Coach 6 to 10 year olds. www.jeremymower.com Show More...

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Recent Training
17th Dec	Warm Down	1mi	9:51
17th Dec	Intervals	4mi	23:46
17th Dec	Warm Up	3.4mi	29:17
15th Dec	Race	6.2mi	38:01
15th Dec	Warm Up	2.4mi	21:59

12 Month Benchmarks	Run
Mile	5:16
5k	17:35
5mi	29:37
10k	36:46
10mi	1:01:26
Half	1:20:36
20mi	2:10:42
Mara	2:52:25
50k	3:57:38

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Best Times
Best WAVA

Dist	Races	2002	2003	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
1mi	2		4:59 78.19																5:14 84.68				4:59 4:59/mi	84.68
3000m	1																		10:34 83.93				10:34 5:40/mi	83.93
5km	4		16:53 78.42												17:28 83.64				17:40 85.41	18:20 83.68			16:53 5:26/mi	85.41
3.3mi	1								17:59 81.23														17:59 5:32/mi	81.23
5mi	8			28:45 76.41					29:42 76.30						29:16 81.29	28:38 83.78			28:22 86.74		29:13 86.45	29:58 85.03	28:22 5:40/mi	86.74
5.8mi	1									36:48 72.23													36:48 6:21/mi	72.23
10km	6	35:10 76.07													36:21 81.73		36:16 83.33	36:43 83.02			37:02 85.26	37:27 85.08	35:10 5:40/mi	85.26
10mi	8				59:13 76.37			1:00:08 77.02		1:01:56 76.01	1:02:56 75.43				1:02:11 78.97	59:57 82.63			59:13 85.89			1:02:27 84.47	59:13 5:55/mi	85.89
13.1mi	10		1:19:55 73.50						1:22:32 74.82	1:23:52 74.24	1:20:27 78.71				1:22:41 78.59	1:19:50 82.83		1:20:40 83.46					1:19:50 6:06/mi	83.46
13.1mi	1																1:21:57 80.76						1:21:57 6:15/mi	80.76
20mi	4		2:06:09 73.22						2:10:59 74.13						2:07:56 79.87				2:06:37 83.61				2:06:09 6:18/mi	83.61
26.2mi	12		2:58:36 68.96	2:55:46 71.33		3:06:37 67.69		2:54:52 73.43			2:51:30 77.41	3:03:10 73.10				2:59:37 77.19		2:53:20 81.44					2:51:30 6:33/mi	81.44
30mi	1			3:36:41 67.78																			3:36:41 7:13/mi	67.78
50km	5			3:44:50 68.11			3:39:37 71.32			3:49:35 69.94	3:42:14 72.85					3:46:39 74.57							3:39:37 7:04/mi	74.57
32.2mi	1														4:05:52 71.38								4:05:52 7:38/mi	71.38
33mi	2							4:44:50 59.93															4:44:50 8:38/mi	59.93
35mi	2				4:33:32 65.65			4:14:52 72.16															4:14:52 7:17/mi	72.16
35.3mi	1										4:29:58 70.60												4:29:58 7:39/mi	70.60
40mi	8			5:12:18 67.38	5:19:26 66.32		5:11:29 69.09	5:13:39 69.18	5:03:52 72.00		5:07:42 72.29			4:59:20 76.25		4:53:18 79.18							4:53:18 7:20/mi	79.18
100km	14			10:24:43 58.38	9:27:42 64.68		8:54:19 69.80	8:53:07 70.54	8:25:26 75.02	8:18:34 76.69	10:09:03 63.30	8:46:20 73.87	8:49:12 74.10	8:57:58 73.53	9:07:04 72.94	8:44:05 76.80	9:07:29 74.17	8:52:32 76.94					8:18:34 8:01/mi	76.94

2024		Result	WAVA	Distance
25 Feb	Bourton 10K SB	37:27	85.08	10km
28 Jan	Boddington 10 SB	1:02:27	84.47	10mi
21 Jan	Linda Franks 5 mile SB	29:58	85.03	5mi
2023		Result	WAVA	Distance
26 Feb	Bourton 10K SB	37:02	85.26	10km
22 Jan	Linda Franks 5 mile SB	29:13	86.45	5mi
2022		Result	WAVA	Distance
1 Jan	Gloucester City parkrun SB	18:20	83.68	5km
2020		Result	WAVA	Distance
11 Dec	Night of the 3000s PB	10:34	83.93	3000m
8 May	Gloucester AC Virtual Mile Race SB	5:14	84.68	1mi
15 Mar	Gloucester 20 SB	2:06:37	83.61	20mi
28 Jan	Pomphrey 5K SB	17:40	85.41	5km
26 Jan	Staverton 10 SB	59:13	85.89	10mi
19 Jan	Linda Franks Race PB	28:22	86.74	5mi
2019		Result	WAVA	Distance
27 Oct	Stroud Half Marathon SB	1:20:40	83.46	13.1mi
20 Oct	Yorkshire Marathon SB	2:53:20	81.44	26.2mi
30 Jun	North Downs Run			30km
16 Jun	The Humph's Hilly Half	1:21:33	81.82	13.1mi
12 Jun	Cirencester Park Summer Sizzler SB	36:43	83.02	10km
24 Mar	Self-Transcendence 100km SB	8:52:32	76.94	100km
2018		Result	WAVA	Distance
27 May	Dymock Half Marathon PB	1:21:57	80.76	13.11mi
31 Mar	Anglo Celtic Plate 100km Int inc British Championships SB	9:07:29	74.17	100km
25 Feb	Bourton 10K SB	36:16	83.33	10km
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	2:59:37	77.19	26.2mi
22 Oct	Stroud Half Marathon PB	1:19:50	82.83	13.1mi
21 May	The Meridian 100k Ultra Road Race SB	8:44:05	76.80	100km
12 Mar	Barry 40 PB	4:53:18	79.18	40mi
5 Feb	Gloucester 50K SB	3:46:39	74.57	50km
29 Jan	Staverton 10 SB	59:57	82.63	10mi
15 Jan	Linda Franks Race SB	28:38	83.78	5mi
2016		Result	WAVA	Distance
11 Jun	The Humph's Hilly Half SB	1:22:41	78.59	13.1mi
4 Jun	Dartmoor Discovery 32.2 PB	4:05:52	71.38	32.2mi
31 May	Aztec West Fast 5K SB	17:28	83.64	5km
27 Mar	Perth 100k - Anglo Celtic Plate SB	9:07:04	72.94	100km
13 Mar	Gloucester 20 SB	2:07:56	79.87	20mi
28 Feb	Bourton 10k SB	36:21	81.73	10km
31 Jan	Staverton 10 SB	1:02:11	78.97	10mi
24 Jan	Linda Franks Race SB	29:16	81.29	5mi
1 Jan	New Year Day 5 Mile Road Race	30:01	79.26	5mi
2015		Result	WAVA	Distance
2 May	Anglo Celtic Plate 100km Int inc British Championships SB	8:57:58	73.53	100km
8 Mar	Barry Track 40 SB	4:59:20	76.25	40mi
2014		Result	WAVA	Distance
3 May	National 100k (inc Anglo Celtic Plate) SB	8:49:12	74.10	100km
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon SB	3:03:10	73.10	26.2mi
31 Mar	Perth Ultra Fest - 100km SB	8:46:20	73.87	100km
2012		Result	WAVA	Distance
21 Oct	Stroud Half Marathon SB	1:20:27	78.71	13.1mi
7 Oct	Chester Marathon PB	2:51:30	77.41	26.2mi
22 Jul	Anglo Celtic Plate 100km SB	10:09:03	63.30	100km
14 Jul	Pilot Inn 10 Mile, Gloucester SB	1:02:56	75.43	10mi
23 Jun	Malvern Midsummer Marathon	4:26:00	49.49	26.2mi
16 Jun	The Humph's Hilly Half	1:21:28	77.07	13.1mi
27 May	Dymock Half Marathon	1:26:40	72.44	13.1mi
4 Mar	Barry Track 40 SB	5:07:42	72.29	40mi
19 Feb	Cotswold Challenge 35m PB	4:29:58	70.60	35.3mi
22 Jan	Gloucester 50k SB	3:42:14	72.85	50km
2011		Result	WAVA	Distance
23 Sep	Commonwealth 24 Hour Race, Llandudno			207.968km
14 Aug	Salisbury 5-4-3-2-1 Trail 50k			50km
6 Aug	Cranham Boundary Chase PB	36:48	72.23	5.8mi
9 Jul	Pilot Inn 10 mile road race SB	1:01:56	76.01	10mi
25 Jun	Malvern Midsummer Marathon	4:27:00	48.90	26.2mi
18 Jun	Humph's Hilly Half Marathon SB	1:23:52	74.24	13.1mi
15 May	Forest of Dean Ultra 33 Mile Challenge	3:41:49	78.24	33mi
27 Mar	Perth 100k PB	8:18:34	76.69	100km
23 Jan	Gloucester 50km SB	3:49:35	69.94	50km
2010		Result	WAVA	Distance
25 Sep	Self Transcendence 24 Hour Track Race			120mi
24 Jul	Gloucester Half Marathon SB	1:22:32	74.82	13.1mi
19 Jun	Boddington 100K SB	8:25:26	75.02	100km
14 Mar	Barry Track 40 SB	5:03:52	72.00	40mi
7 Mar	Gloucester 20 SB	2:10:59	74.13	20mi
6 Mar	Gloucestershire 3.25mile Road relays PB	17:59	81.23	3.25mi
3 Jan	Old Father Time 5 Mile SB	29:42	76.30	5mi
2009		Result	WAVA	Distance
20 Sep	Anglesey Marathon	3:00:36	71.69	26.2mi
20 Jun	Malvern Midsummer Marathon	4:31:00	47.00	26mi
14 Jun	Cheltenham Circular Challenge	3:33:10	60.24	26.2mi
16 May	Marlborough Downs Challenge - 33 miles PB	4:44:50	59.93	33mi
28 Mar	Celtic 100km (Anglo-Celtic Plate) SB	8:53:07	70.54	100km
8 Mar	Barry 40 Mile Track Race SB	5:13:39	69.18	40mi
22 Feb	Draycote Water 35 PB	4:14:52	72.16	35mi
25 Jan	Gloucester Marathon SB	2:54:52	73.43	26.2mi
4 Jan	Gloucester New Year 10 SB	1:00:08	77.02	10mi
2008		Result	WAVA	Distance
18 May	Celtic Plate 100km SB	8:54:19	69.80	100km
9 Mar	Barry Track 40 SB	5:11:29	69.09	40mi
27 Jan	Gloucester 50km PB	3:39:37	71.32	50km
2007		Result	WAVA	Distance
18 Feb	Draycote Water Marathon SB	3:06:37	67.69	26.2mi
2006		Result	WAVA	Distance
3 Apr	Anglo-Celtic Plate 100km SB	9:27:42	64.68	100km
12 Mar	Barry 40 SB	5:19:26	66.32	40mi
12 Feb	Draycote 35 SB	4:33:32	65.65	35mi
5 Feb	Pontypridd Reverse 10 PB	59:13	76.37	10mi
2005		Result	WAVA	Distance
9 Oct	Cardiff Marathon SB	2:55:46	71.33	26.2mi
16 Sep	Globe Inn 5 mile SB	28:45	76.41	5mi
31 Jul	Boddington 50km SB	3:44:50	68.11	50km
2 Apr	Anglo-Celtic Plate 100km SB	10:24:43	58.38	100km
6 Mar	Barry Track 40 SB	5:12:18	67.38	40mi
23 Jan	Oldbury 30 PB	3:36:41	67.78	30mi
2003		Result	WAVA	Distance
5 Jul	Bourton-on-the-Water Mile Race PB	4:59	78.19	1mi
1 Jun	Lake Vyrnwy Marathon SB	2:58:36	68.96	26.2mi
15 May	Globe Inn 5k PB	16:53	78.42	5km
9 Mar	Gloucester 20 PB	2:06:09	73.22	20mi
4 Mar	Tewkesbury Half Marathon SB	1:19:55	73.50	13.1mi
2002		Result	WAVA	Distance
24 Feb	Bourton-on-the-Water 10km PB	35:10	76.07	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	23	6	6	2	10	9	5	0	4	4	1	1	71
2024	149	169	173	141	131	106	101	128	127	127	89	63	1503
2023	2	0	3	3	4	0	4	2	5	9	3	11	46
2023	146	113	144	175	124	86	129	140	139	124	104	130	1555
2023	0	0	0	0	0	0	0	35	0	0	0	0	35
2022	0	14	4	0	26	1	10	4	5	0	0	2	65
2022	172	123	144	217	160	189	148	139	135	156	75	120	1777
2022	0	12	0	16	0	0	10	28	13	5	0	0	85
2021	6	0	16	23	23	6	9	3	3	11	1	16	118
2021	171	174	130	213	150	153	132	197	99	129	162	157	1867
2021	0	0	0	0	0	0	0	9	10	0	0	0	19
2020	0	0	5	20	22	20	2	24	6	9	6	4	119
2020	160	150	217	167	201	201	202	208	233	154	179	161	2232
2020	0	0	0	0	26	0	0	0	33	0	0	0	59
2019	0	0	4	5	3	0	0	8	0	0	0	4	25
2019	118	177	164	174	128	146	142	151	163	140	167	146	1816
2019	0	0	0	5	0	0	0	0	0	0	0	0	5
2018	0	0	0	0	0	0	0	0	0	0	4	0	4
2018	177	159	197	173	81	186	107	159	140	114	111	170	1774
2018	0	0	0	0	0	0	0	0	2	0	0	0	2
2017	0	1	0	0	6	0	0	0	0	0	0	0	6
2017	150	126	145	155	156	92	124	175	130	139	104	130	1626
2016	0	0	0	0	0	0	0	0	0	0	0	5	5
2016	155	130	170	132	170	113	107	115	152	168	156	159	1728
2015	160	151	188	140	198	142	69	38	88	165	134	166	1639
2014	162	142	223	150	186	175	60	149	136	55	60	119	1617
2014	0	0	0	0	0	0	0	14	0	1	0	0	14
2013	0	0	0	0	0	0	0	15	0	0	0	0	15
2013	160	177	172	130	173	129	183	199	173	133	120	144	1893
2013	0	0	0	0	0	0	0	28	0	0	0	0	28
2012	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2012	121	143	183	202	120	177	154	135	223	162	142	149	1911
2011	0	0	0	6	6	8	0	0	0	7	0	0	26
2011	189	199	173	178	163	276	313	233	209	49	93	119	2195
2011	0	0	0	0	0	12	2	0	0	0	0	0	14
2010	0	0	0	0	4	0	0	0	0	0	0	0	4
2010	0	0	0	0	0	0	0	0	1	1.2	0	0.6	2.8
2010	111	133	150	115	198	165	156	41	101	42	57	150	1418
2010	0	0	0	0	0	0	0	48	48	58	42	23	217
2009	163	193	160	134	83	149	98	139	90	103	92	118	1523

Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	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
-	-	-	-	4mi, 35:08 Run - Recovery Run 1) 1mi - 8:56(8:56/mi) 129/144bpm [1153b/mi] 114cal 2) 1mi - 8:38(8:38/mi) 142/151bpm [1227b/mi] 116cal 3) 1mi - 8:21(8:21/mi) 142/151bpm [1186b/mi] 118cal 4) 1mi - 9:02(9:02/mi) 138/151bpm [1247b/mi] 118cal 5) 0.02mi - 9(8:29/mi) 143/144bpm [1213b/mi] 2cal Add a comment	-	-
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	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
7mi, 57:03 Run - Recovery Run 1) 1mi - 8:37(8:37/mi) 122/136bpm [1052b/mi] 113cal 2) 1mi - 8:19(8:19/mi) 135/144bpm [1123b/mi] 115cal 3) 1mi - 8:00(8:00/mi) 139/146bpm [1112b/mi] 113cal 4) 1mi - 8:18(8:18/mi) 144/154bpm [1195b/mi] 117cal 5) 1mi - 7:56(7:56/mi) 145/154bpm [1150b/mi] 113cal 6) 1mi - 7:48(7:48/mi) 147/161bpm [1148b/mi] 114cal 7) 1mi - 8:00(8:00/mi) 149/158bpm [1192b/mi] 117cal 8) 0.01mi - 5(6:38/mi) 148/148bpm [981b/mi] 1cal Add a comment	7.3mi, 1:00:21 Run - Steady-State 1) 1mi - 8:46(8:46/mi) 123/138bpm [1078b/mi] 114cal 2) 1mi - 8:32(8:32/mi) 140/151bpm [1194b/mi] 118cal 3) 1mi - 8:15(8:15/mi) 145/155bpm [1196b/mi] 119cal 4) 1mi - 8:25(8:25/mi) 150/158bpm [1263b/mi] 118cal 5) 1mi - 7:36(7:36/mi) 147/159bpm [1118b/mi] 115cal 6) 1mi - 8:04(8:04/mi) 148/160bpm [1195b/mi] 118cal 7) 1mi - 8:12(8:12/mi) 154/163bpm [1263b/mi] 120cal 8) 0.3mi - 2:31(8:26/mi) 149/158bpm [1256b/mi] 36cal Add a comment	1mi, 1:19:54 Walk - General 1) 0.62mi - 19:02(30:38/mi) 89/114bpm [2727b/mi] 120cal 22/78rpm 2) 0.39mi - 1:00:52(2:36:18/mi) 58/80bpm [9066b/mi] 106cal Add a comment 1.4mi, 12:55 Run - Warm Down 1) 1mi - 9:33(9:33/mi) 117/133bpm [1118b/mi] 113cal 2) 0.35mi - 3:22(9:45/mi) 110/115bpm [1072b/mi] 38cal Add a comment 2.1mi, 13:25 Run - Tempo 1) 1mi - 6:19(6:19/mi) 135/156bpm [852b/mi] 102cal 2) 1mi - 6:39(6:39/mi) 149/158bpm [992b/mi] 108cal 3) 0.07mi - 27(6:49/mi) 150/152bpm [1023b/mi] 7cal Add a comment 1.6mi, 15:02 Run - Warm Up 1) 1mi - 9:11(9:11/mi) 115/128bpm [1056b/mi] 110cal 2) 0.56mi - 5:51(10:24/mi) 122/127bpm [1268b/mi] 67cal Add a comment	4.4mi, 34:08 Run - Steady-State 1) 1mi - 7:40(7:40/mi) 125/147bpm [958b/mi] 106cal 2) 1mi - 7:28(7:28/mi) 146/155bpm [1091b/mi] 111cal 3) 1mi - 7:33(7:33/mi) 154/161bpm [1163b/mi] 112cal 4) 1mi - 7:56(7:56/mi) 158/167bpm [1253b/mi] 122cal 5) 0.44mi - 3:31(8:05/mi) 158/162bpm [1277b/mi] 53cal Add a comment	-	0.7mi, 6:21 Run - Warm Down 1) 0.69mi - 6:21(9:08/mi) 147/163bpm [1343b/mi] 89cal Add a comment 1.3mi, 7:33 Run - Intervals 1) 1mi - 5:42(5:42/mi) 135/153bpm [770b/mi] 97cal 2) 0.33mi - 1:50(5:35/mi) 141/152bpm [788b/mi] 34cal Add a comment 3.8mi, 22:43 Run - Intervals 1) 1mi - 6:00(6:00/mi) 134/156bpm [804b/mi] 101cal 2) 1mi - 6:06(6:06/mi) 145/161bpm [884b/mi] 102cal 3) 1mi - 6:03(6:03/mi) 148/159bpm [895b/mi] 99cal 4) 0.78mi - 4:34(5:51/mi) 147/162bpm [859b/mi] 77cal Add a comment 1.1mi, 9:32 Run - Warm Up 1) 1mi - 8:29(8:29/mi) 131/143bpm [1112b/mi] 116cal 2) 0.11mi - 1:03(9:08/mi) 108/141bpm [987b/mi] 9cal Add a comment 1.4mi, 12:30 Run - Warm Up 1) 1mi - 8:47(8:47/mi) 114/129bpm [1000b/mi] 117cal 2) 0.4mi - 3:43(9:17/mi) 127/136bpm [1179b/mi] 47cal Add a comment	-
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	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
-	5.6mi, 45:56 Run - General 1) 1mi - 8:35(8:35/mi) 119cal 2) 1mi - 8:24(8:24/mi) 121cal 3) 1mi - 8:24(8:24/mi) 121cal 4) 1mi - 7:56(7:56/mi) 121cal 5) 1mi - 7:57(7:57/mi) 122cal 6) 0.57mi - 4:40(8:13/mi) 70cal Add a comment	-	1mi, 10:32 Run - Warm Down 1) 1mi - 10:14(10:14/mi) 137/154bpm [1403b/mi] 129cal 2) 0.02mi - 18(15:23/mi) 147/148bpm [2262b/mi] 5cal Add a comment 6.3mi, 41:27 Run - General 1) 1mi - 6:24(6:24/mi) 136/153bpm [871b/mi] 98cal 2) 1mi - 6:35(6:35/mi) 147/153bpm [967b/mi] 106cal 3) 1mi - 6:38(6:38/mi) 154/160bpm [1021b/mi] 105cal 4) 1mi - 6:38(6:38/mi) 158/165bpm [1048b/mi] 110cal 5) 1mi - 6:44(6:44/mi) 159/169bpm [1070b/mi] 108cal 6) 1mi - 6:50(6:50/mi) 158/168bpm [1081b/mi] 111cal 7) 0.26mi - 1:38(6:18/mi) 160/163bpm [1007b/mi] 29cal Add a comment 1.3mi, 13:08 Run - Warm Up 1) 1mi - 10:28(10:28/mi) 123/139bpm [1288b/mi] 125cal 2) 0.3mi - 2:39(8:50/mi) 127/134bpm [1122b/mi] 32cal Add a comment 0.6mi, 18:41 Walk - General 1) 0.62mi - 18:37(29:57/mi) 75/96bpm [2246b/mi] 89cal 35/114rpm 2) 0.01mi - 4(13:53/mi) 90/90bpm [1249b/mi] 49/49rpm Add a comment	-	1.7mi, 15:25 Run - Warm Down 1) 1mi - 9:18(9:18/mi) 134/146bpm [1246b/mi] 116cal 2) 0.68mi - 6:07(8:57/mi) 144/151bpm [1289b/mi] 84cal Add a comment 4.2mi, 24:33 Run - Intervals 1) 1mi - 5:54(5:54/mi) 138/153bpm [813b/mi] 100cal 2) 1mi - 5:49(5:49/mi) 142/157bpm [826b/mi] 99cal 3) 1mi - 5:54(5:54/mi) 136/157bpm [802b/mi] 99cal 4) 1mi - 5:48(5:48/mi) 144/161bpm [835b/mi] 99cal 5) 0.21mi - 1:09(5:30/mi) 155/163bpm [853b/mi] 21cal Add a comment 3.4mi, 28:23 Run - Warm Up 1) 1mi - 8:32(8:32/mi) 122/141bpm [1042b/mi] 114cal 2) 1mi - 8:42(8:42/mi) 134/148bpm [1166b/mi] 113cal 3) 1mi - 8:35(8:35/mi) 135/151bpm [1158b/mi] 115cal 4) 0.37mi - 2:34(7:01/mi) 125/153bpm [877b/mi] 33cal Add a comment	-
Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	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
4mi, 32:30 Run - Steady-State 1) 1mi - 8:25(8:25/mi) 122/138bpm [1027b/mi] 108cal 2) 1mi - 7:39(7:39/mi) 136/148bpm [1039b/mi] 111cal 3) 1mi - 7:39(7:39/mi) 142/148bpm [1085b/mi] 115cal 4) 1mi - 8:42(8:42/mi) 144/155bpm [1254b/mi] 117cal 5) 0.01mi - 6(7:42/mi) 138/140bpm [1063b/mi] 1cal Add a comment	-	6.1mi, 49:54 Run - Easy 1) 1mi - 8:29(8:29/mi) 132/149bpm [1121b/mi] 114cal 2) 1mi - 8:07(8:07/mi) 149/165bpm [1208b/mi] 120cal 3) 1mi - 8:02(8:02/mi) 160/169bpm [1285b/mi] 126cal 4) 1mi - 8:02(8:02/mi) 161/165bpm [1294b/mi] 127cal 5) 1mi - 8:06(8:06/mi) 160/166bpm [1296b/mi] 128cal 6) 1mi - 8:38(8:38/mi) 158/164bpm [1364b/mi] 133cal 7) 0.05mi - 30(9:16/mi) 157/162bpm [1454b/mi] 8cal Add a comment	6.2mi, 38:01 Run - Race 1) 1mi - 5:49(5:49/mi) 125/146bpm [727b/mi] 95cal 2) 1mi - 6:10(6:10/mi) 153/155bpm [944b/mi] 103cal 3) 1mi - 6:05(6:05/mi) 156/160bpm [949b/mi] 102cal 4) 1mi - 6:12(6:12/mi) 160/165bpm [991b/mi] 107cal 5) 1mi - 6:38(6:38/mi) 161/166bpm [1069b/mi] 110cal 6) 1mi - 6:08(6:08/mi) 161/168bpm [987b/mi] 104cal 7) 0.18mi - 59(5:37/mi) 167/169bpm [938b/mi] 17cal Add a comment 2.4mi, 21:59 Run - Warm Up 1) 1mi - 9:18(9:18/mi) 117/140bpm [1087b/mi] 112cal 2) 1mi - 9:22(9:22/mi) 122/139bpm [1142b/mi] 117cal 3) 0.42mi - 3:20(7:59/mi) 137/147bpm [1093b/mi] 46cal Add a comment	-	1mi, 9:51 Run - Warm Down 1) 0.96mi - 9:51(10:16/mi) 129/149bpm [1323b/mi] 117cal Add a comment 4mi, 23:46 Run - Intervals 1) 1mi - 6:21(6:21/mi) 144/162bpm [914b/mi] 105cal 2) 1mi - 6:04(6:04/mi) 144/158bpm [874b/mi] 102cal 3) 1mi - 6:00(6:00/mi) 145/157bpm [870b/mi] 108cal 4) 0.96mi - 5:21(5:36/mi) 129/149bpm [722b/mi] 88cal Add a comment 3.4mi, 29:17 Run - Warm Up 1) 1mi - 9:07(9:07/mi) 109/124bpm [994b/mi] 114cal 2) 1mi - 8:18(8:18/mi) 131/145bpm [1088b/mi] 114cal 3) 1mi - 9:06(9:06/mi) 119/141bpm [1083b/mi] 121cal 4) 0.4mi - 2:46(6:54/mi) 122/141bpm [843b/mi] 39cal Add a comment	-

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