elio

Last on at 10pm, 20th Jan 2025

M40

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STATUS If a goal is not scaring you a little bit, it's not big enough.

Races
52
Miles
25969
Miles
23
Miles
11931
Miles
276
WAVA
75.53%
5k
17:55
10k
36:50
10M
1:01:39
Half
1:21:38
Mara
2:54:47

About Me
PB: 5k: 17:55 10k: 36:50 HM: 1:21:38 Marathon: 2:54:47 Show More...

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Recent Blogs
Ranelagh harriers half marathon	May 2022
Victora Park half	Oct 2018

My parkrun
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Recent Training
20th Jan	General	6.5mi	32:24
20th Jan	General	6.6mi	34:40
20th Jan	General	8mi	1:02:22
19th Jan	Recovery Run	8mi	1:09:29
18th Jan	Long Run	16.2mi	1:58:29

12 Month Benchmarks	Run	Bike
Mile	5:43	2:32
5k	18:12	8:32
5mi	29:56	13:50
10k	37:22	17:53
10mi	1:02:21	30:05
Half	1:21:40	39:42
20mi	2:15:51	1:01:35

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Buddies (1)

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2021	2022	2023	PB	WB
5km	5								19:26 66.20				18:17 71.42	18:11 72.81		17:55 75.53		17:55 5:46/mi	75.53
10km	15	46:10 57.18	47:16 55.85	48:19 54.64		44:11 59.75		43:54 60.14	41:30 63.64	40:00 66.10	40:05 66.25	39:12 67.97	37:58 70.17	37:57 70.49		36:50 73.85		36:50 5:56/mi	73.85
10mi	4			1:16:49 56.95								1:05:08 67.62	1:03:46 69.33				1:01:39 73.92	1:01:39 6:10/mi	73.92
13.1mi	16		1:50:58 52.25	1:38:15 59.01	1:41:58 56.86			1:34:16 61.50		1:28:27 65.55	1:29:23 65.05	1:28:01 66.06	1:24:43 68.81	1:24:05 69.86		1:21:38 72.75	1:25:59 69.54	1:21:38 6:14/mi	72.75
26.2mi	12		4:54:37 41.26		4:02:51 50.05	3:59:00 50.86	3:29:48 57.94	3:23:50 59.64				3:03:31 66.60		3:02:58 67.03	2:54:58 71.17	2:58:56 70.06	2:54:47 71.73	2:54:47 6:40/mi	71.73

2024		Result	WAVA	Distance
20 Oct	Yorkshire Marathon			26.2mi
2023		Result	WAVA	Distance
9 Dec	Dorney Run 5k, 10k & Half Marathon			10km
15 Oct	Cabbage Patch 10 PB	1:01:39	73.92	10mi
23 Apr	London Marathon PB	2:54:47	71.73	26.2mi
11 Mar	RunThrough Battersea Park Half SB	1:25:59	69.54	13.1mi
2022		Result	WAVA	Distance
3 Dec	Dulwich parkrun PB	17:55	75.53	5km
2 Oct	Run Dorney lake Marathon SB	2:58:56	70.06	26.2mi
8 May	Ranelagh Harriers Richmond Half Marathon	1:21:40	72.72	13.1mi
12 Mar	RunThrough Battersea Park Half PB	1:21:38	72.75	13.1mi
12 Feb	RunThrough Battersea Park 10k PB	36:50	73.85	10km
2021		Result	WAVA	Distance
17 Oct	Yorkshire Marathon SB	2:54:58	71.17	26.2mi
2020		Result	WAVA	Distance
18 Oct	Yorkshire Marathon (CANCELLED)			26.2mi
2019		Result	WAVA	Distance
23 Nov	RunThrough Battersea Park 5k SB	18:11	72.81	5km
29 Sep	Windsor Half marathon SB	1:24:05	69.86	13.1mi
3 Aug	RunThrough Victoria Park 5k, 10k & Half Marathon	1:28:16	66.55	13.1mi
16 Jun	Ranelagh Harriers Richmond 10k SB	37:57	70.49	10km
7 Apr	Greater Manchester Marathon SB	3:02:58	67.03	26.2mi
10 Mar	The Big Half	1:29:07	65.64	13.1mi
2018		Result	WAVA	Distance
14 Oct	Cabbage Patch 10 SB	1:03:46	69.33	10mi
7 Oct	Run London Victoria Park Half	1:25:36	68.34	13.1mi
17 Jun	Ranelagh Harriers Richmond 10k	38:11	69.78	10km
9 Jun	Dulwich parkrun	18:17	71.42	5km
20 May	Virgin Sport Hackney Half Marathon SB	1:24:43	68.81	13.1mi
5 May	Dulwich parkrun SB	18:17	71.42	5km
30 Mar	RunThrough Easter Victoria Park 10k SB	37:58	70.17	10km
2017		Result	WAVA	Distance
4 Nov	Queen Elizabeth Olympic Park 10km SB	39:12	67.97	10km
15 Oct	Cabbage Patch 10 SB	1:05:08	67.62	10mi
1 Oct	Cologne Marathon SB	3:03:31	66.60	26.2mi
5 Mar	Cambridge Half Marathon SB	1:28:01	66.06	13.1mi
2016		Result	WAVA	Distance
4 Dec	Mornington Chasers Regents Park 10k Series SB	40:05	66.25	10km
9 Oct	Oxford Half Marathon SB	1:29:23	65.05	13.1mi
2014		Result	WAVA	Distance
6 Dec	Queen Elizabeth Olympic Park 10k SB	40:00	66.10	10km
23 Mar	Richmond Half Marathon SB	1:28:27	65.55	13.1mi
2013		Result	WAVA	Distance
12 Oct	Dulwich parkrun SB	19:26	66.20	5km
6 Oct	Dulwich Runners 10k SB	41:30	63.64	10km
2012		Result	WAVA	Distance
28 Oct	BMW Frankfurt Marathon SB	3:23:50	59.64	26.2mi
15 Jul	Clapham Common Race Series - 10K SB	43:54	60.14	10km
15 Apr	Brighton Marathon	3:24:56	59.32	26.2mi
11 Mar	Cambridge Half Marathon SB	1:34:16	61.50	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon	3:54:07	51.92	26.2mi
10 Apr	Brighton Marathon SB	3:29:48	57.94	26.2mi
2010		Result	WAVA	Distance
3 Oct	Liverpool 10K SB	44:11	59.75	10km
1 Aug	York 10K - Jane Tomlinson Run For All	45:58	57.43	10km
11 Apr	XXXIV Marathon de Paris SB	3:59:00	50.86	26.2mi
2009		Result	WAVA	Distance
20 Sep	Berlin Marathon SB	4:02:51	50.05	26.2mi
15 Mar	Fleet Half Marathon SB	1:41:58	56.86	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:16:49	56.95	10mi
6 Jul	British 10K London Run SB	48:19	54.64	10km
11 May	Ranelagh Richmond Half Marathon SB	1:38:15	59.01	13.1mi
2 Mar	Reading Half Marathon	1:45:26	54.99	13.1mi
2007		Result	WAVA	Distance
15 Apr	Paris Marathon SB	4:54:37	41.26	26.2mi
25 Mar	Merrill Lynch Bull Run SB	47:16	55.85	10km
11 Mar	Fleet Half Marathon SB	1:50:58	52.25	13.1mi
2006		Result	WAVA	Distance
1 Oct	Terry Fox 10k SB	46:10	57.18	10km
2 Jul	British 10K London Run	47:15	55.87	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	151	0	0	0	0	0	0	0	0	0	0	0	151
2025	124	0	0	0	0	0	0	0	0	0	0	0	124
2024	0	0	0	0	5	0	7	2	0	16	0	3	33
2024	214	155	196	181	154	199	238	262	198	158	185	218	2359
2024	201	206	173	209	291	140	88	129	65	105	145	150	1901
2023	1	0	2	1	7	0	10	0	0	0	0	2	23
2023	244	254	294	166	86	159	132	160	196	206	187	179	2263
2023	236	75	162	162	131	92	202	140	245	142	89	130	1805
2022	0	0	2	0	4	0	0	0	0	6	4	4	19
2022	240	180	217	219	167	218	250	269	207	150	194	224	2535
2022	214	236	222	207	241	186	231	161	255	237	195	247	2633
2021	23	22	21	17	13	10	2	3	0	0	0	0	111
2021	222	173	236	222	182	233	228	267	252	163	200	215	2592
2021	33	0	0	158	395	167	271	245	275	187	197	266	2195
2020	4	0	0	0	3	15	18	16	4	10	11	6	88
2020	196	205	220	184	234	255	247	259	257	148	214	226	2645
2020	91	186	150	10	0	0	0	64	178	97	158	231	1165
2019	0	0	0	0	0	0	0	0	0	0	0	2	2
2019	139	165	209	117	149	120	157	198	163	164	168	159	1908
2019	0	0	0	0	0	0	195	91	143	203	190	176	998
2018	70	141	181	205	155	174	245	209	191	143	195	204	2115
2018	0	0	0	0	0	23	0	0	0	0	0	0	23
2017	105	104	49	93	100	131	158	187	127	118	138	93	1401
2017	38	22	0	92	71	33	17	0	0	24	0	20	316
2016	143	139	92	71	66	61	101	132	117	103	113	70	1209
2016	37	19	56	24	40	37	52	39	19	39	14	16	391
2015	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2015	159	116	53	49	106	81	112	86	66	0	79	131	1037
2015	0	0	0	0	41	24	16	77	83	20	53	19	332
2014	0	0	0	0	0	0	4.5	14.4	3	0	0	0	21.8
2014	150	168	153	42	111	115	87	5	107	152	174	120	1384
2014	0	2	0	0	0	0	0	0	11	0	0	0	13
2013	81	99	171	114	83	7	25	69	63	93	116	114	1035
2012	111	120	138	64	74	68	143	113	160	92	65	33	1181
2011	78	115	111	64	19	78	116	102	130	69	49	51	982
2010	15	83	123	69	22	33	39	40	56	63	15	32	588
2010	13	22	0	0	0	0	0	0	0	0	0	0	35
2009	0	0	0	0	55	104	101	102	50	13	16	69	510
2008	0	0	0	51	25	0	0	0	0	0	0	0	76

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	Tue 31st Dec Dec 31
3.5mi, 1:15:16 Walk - General 1) 1mi - 22:05(22:05/mi) 75/85bpm [1657b/mi] 92cal 49/63rpm 2) 1mi - 21:01(21:01/mi) 73/81bpm [1534b/mi] 88cal 54/60rpm 3) 1mi - 20:42(20:42/mi) 74/80bpm [1532b/mi] 90cal 54/62rpm 4) 0.47mi - 11:27(24:24/mi) 70/97bpm [1707b/mi] 45cal 44/78rpm Add a comment 8mi, 1:19:02 Run - General 1) 1mi - 10:02(10:02/mi) 114/126bpm [1143b/mi] 106cal 257/329W 2) 1mi - 9:48(9:48/mi) 113/121bpm [1107b/mi] 104cal 258/317W 3) 1mi - 9:47(9:47/mi) 110/122bpm [1077b/mi] 100cal 261/322W 4) 1mi - 9:46(9:46/mi) 114/120bpm [1114b/mi] 101cal 267/306W 5) 1mi - 9:52(9:52/mi) 114/120bpm [1125b/mi] 100cal 263/302W 6) 1mi - 9:48(9:48/mi) 113/120bpm [1108b/mi] 104cal 264/312W 7) 1mi - 9:50(9:50/mi) 113/122bpm [1111b/mi] 107cal 264/315W 8) 1mi - 10:04(10:04/mi) 116/122bpm [1168b/mi] 113cal 264/312W 9) 0.01mi - 5(8:48/mi) 117/117bpm [1030b/mi] 1cal 260/261W Add a comment	14mi, 1:38:38 Run - Long Run 2 x2M blocks . Rest easy /stesdy 1) 1mi - 8:05(8:05/mi) 133/141bpm [1076b/mi] 108cal 312/352W 2) 1mi - 7:32(7:32/mi) 139/145bpm [1047b/mi] 106cal 341/395W 3) 1mi - 7:13(7:13/mi) 142/149bpm [1026b/mi] 103cal 353/401W 4) 1mi - 7:16(7:16/mi) 142/148bpm [1033b/mi] 103cal 349/404W 5) 1mi - 6:16(6:16/mi) 161/167bpm [1009b/mi] 102cal 401/454W 6) 1mi - 6:13(6:13/mi) 167/170bpm [1038b/mi] 104cal 408/451W 7) 1mi - 7:21(7:21/mi) 152/168bpm [1117b/mi] 107cal 348/408W 8) 1mi - 7:04(7:04/mi) 150/162bpm [1059b/mi] 103cal 361/406W 9) 1mi - 7:07(7:07/mi) 151/160bpm [1074b/mi] 105cal 359/407W 10) 1mi - 6:18(6:18/mi) 153/166bpm [963b/mi] 98cal 393/456W 11) 1mi - 6:16(6:16/mi) 161/167bpm [1009b/mi] 100cal 402/447W 12) 1mi - 7:14(7:14/mi) 153/159bpm [1106b/mi] 105cal 351/429W 13) 1mi - 7:25(7:25/mi) 148/153bpm [1097b/mi] 106cal 355/396W 14) 1mi - 7:11(7:11/mi) 145/152bpm [1042b/mi] 104cal 356/415W 15) 0.02mi - 8(7:37/mi) 147/148bpm [1119b/mi] 2cal 339/350W Add a comment	6.4mi, 31:16 Bike - General 1) 5mi - 23:43(4:45/mi) 100/130bpm [474b/mi] 162cal 2) 1.44mi - 7:33(5:15/mi) 93/124bpm [489b/mi] 35cal Add a comment 6.6mi, 33:27 Bike - General 1) 5mi - 23:40(4:44/mi) 99/124bpm [469b/mi] 153cal 2) 1.62mi - 9:47(6:03/mi) 99/135bpm [599b/mi] 56cal Add a comment 6mi, 50:35 Run - General 1) 1mi - 8:55(8:55/mi) 120/131bpm [1071b/mi] 104cal 290/365W 2) 1mi - 8:19(8:19/mi) 121/132bpm [1007b/mi] 98cal 295/356W 3) 1mi - 8:11(8:11/mi) 125/131bpm [1023b/mi] 99cal 305/339W 4) 1mi - 8:22(8:22/mi) 131/138bpm [1097b/mi] 105cal 319/379W 5) 1mi - 8:13(8:13/mi) 124/130bpm [1019b/mi] 99cal 300/331W 6) 1mi - 8:20(8:20/mi) 127/139bpm [1058b/mi] 102cal 322/376W 7) 0.03mi - 14(7:58/mi) 130/131bpm [1036b/mi] 3cal 323/328W Add a comment	6.4mi, 31:55 Bike - General 1) 5mi - 24:30(4:54/mi) 93/118bpm [456b/mi] 138cal 2) 1.42mi - 7:26(5:14/mi) 87/118bpm [455b/mi] 33cal Add a comment 6.6mi, 31:06 Bike - General 1) 5mi - 21:30(4:18/mi) 101/128bpm [434b/mi] 149cal 2) 1.62mi - 9:37(5:56/mi) 101/121bpm [599b/mi] 59cal Add a comment 6.7mi, 49:12 Run - General 6x strides 1) 1mi - 7:38(7:38/mi) 131/144bpm [999b/mi] 102cal 339/401W 2) 1mi - 7:16(7:16/mi) 138/148bpm [1004b/mi] 102cal 337/408W 3) 1mi - 7:14(7:14/mi) 140/147bpm [1013b/mi] 103cal 344/384W 4) 1mi - 7:17(7:17/mi) 147/152bpm [1070b/mi] 107cal 366/419W 5) 1mi - 7:06(7:06/mi) 142/147bpm [1008b/mi] 100cal 347/373W 6) 1mi - 7:14(7:14/mi) 150/155bpm [1084b/mi] 108cal 371/474W 7) 0.72mi - 5:28(7:33/mi) 145/153bpm [1095b/mi] 77cal 339/500W Add a comment	6.4mi, 33:03 Bike - General 1) 5mi - 25:13(5:03/mi) 90/119bpm [454b/mi] 134cal 2) 1.42mi - 7:50(5:32/mi) 84/96bpm [464b/mi] 31cal Add a comment 6.6mi, 31:22 Bike - General 1) 5mi - 22:46(4:33/mi) 95/125bpm [433b/mi] 137cal 2) 1.64mi - 8:36(5:14/mi) 104/127bpm [544b/mi] 60cal Add a comment	6.4mi, 35:20 Bike - General 1) 5mi - 27:04(5:25/mi) 85/116bpm [460b/mi] 121cal 2) 1.38mi - 8:16(6:01/mi) 86/103bpm [517b/mi] 35cal Add a comment 6.7mi, 33:53 Bike - General 1) 5mi - 22:55(4:35/mi) 106/145bpm [486b/mi] 176cal 2) 1.73mi - 10:58(6:20/mi) 100/121bpm [634b/mi] 62cal Add a comment 8.8mi, 1:04:29 Run - Tempo 4x8min(2min) 1) 1mi - 8:41(8:41/mi) 118/129bpm [1024b/mi] 103cal 301/473W 2) 1mi - 8:41(8:41/mi) 123/142bpm [1069b/mi] 106cal 294/453W 3) 1mi - 6:14(6:14/mi) 148/164bpm [922b/mi] 95cal 406/512W 4) 0.28mi - 1:46(6:16/mi) 163/172bpm [1021b/mi] 30cal 427/483W 5) 0.21mi - 2:00(9:28/mi) 140/167bpm [1324b/mi] 26cal 277/401W 6) 1mi - 6:11(6:11/mi) 164/172bpm [1014b/mi] 103cal 402/476W 7) 0.29mi - 1:49(6:20/mi) 166/170bpm [1052b/mi] 30cal 409/471W 8) 0.2mi - 2:00(10:02/mi) 152/168bpm [1526b/mi] 28cal 274/390W 9) 1mi - 6:12(6:12/mi) 166/171bpm [1028b/mi] 104cal 408/498W 10) 0.29mi - 1:48(6:15/mi) 165/167bpm [1032b/mi] 30cal 413/468W 11) 0.18mi - 2:00(10:56/mi) 151/167bpm [1651b/mi] 26cal 251/381W 12) 1mi - 6:14(6:14/mi) 167/175bpm [1041b/mi] 106cal 408/470W 13) 0.28mi - 1:46(6:17/mi) 168/169bpm [1055b/mi] 30cal 416/484W 14) 0.22mi - 2:00(9:07/mi) 164/169bpm [1495b/mi] 31cal 279/384W 15) 0.82mi - 7:07(8:39/mi) 145/160bpm [1255b/mi] 96cal 303/381W Add a comment	6.2mi, 52:28 Run - General 1) 1mi - 8:51(8:51/mi) 121/133bpm [1071b/mi] 104cal 298/368W 2) 1mi - 8:37(8:37/mi) 126/135bpm [1086b/mi] 106cal 311/366W 3) 1mi - 8:13(8:13/mi) 122/133bpm [1002b/mi] 95cal 303/359W 4) 1mi - 8:22(8:22/mi) 126/136bpm [1053b/mi] 101cal 306/369W 5) 1mi - 8:34(8:34/mi) 127/137bpm [1089b/mi] 108cal 317/374W 6) 1mi - 8:23(8:23/mi) 124/137bpm [1040b/mi] 106cal 301/368W 7) 0.17mi - 1:28(8:33/mi) 122/125bpm [1043b/mi] 19cal 327/356W Add a comment
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	Tue 7th Jan Jan 7
6mi, 49:18 Run - General 1) 1mi - 8:36(8:37/mi) 126/136bpm [1085b/mi] 107cal 310/497W 2) 1mi - 8:05(8:05/mi) 135/143bpm [1092b/mi] 109cal 329/437W 3) 1mi - 7:56(7:56/mi) 134/146bpm [1063b/mi] 105cal 334/429W 4) 1mi - 7:59(7:59/mi) 135/144bpm [1077b/mi] 103cal 327/396W 5) 1mi - 8:07(8:07/mi) 133/144bpm [1080b/mi] 106cal 325/431W 6) 1mi - 8:13(8:13/mi) 130/143bpm [1068b/mi] 106cal 313/403W 7) 0.04mi - 21(8:28/mi) 134/135bpm [1134b/mi] 4cal 315/338W Add a comment	7.8mi, 59:25 Run - General 1) 1mi - 8:00(8:00/mi) 123/137bpm [984b/mi] 100cal 300/407W 2) 1mi - 7:52(7:52/mi) 130/141bpm [1024b/mi] 104cal 309/464W 3) 1mi - 7:05(7:05/mi) 126/150bpm [892b/mi] 87cal 335/434W 4) 1mi - 7:26(7:26/mi) 124/144bpm [922b/mi] 90cal 322/375W 5) 1mi - 7:26(7:26/mi) 126/145bpm [936b/mi] 105cal 339/403W 6) 1mi - 7:25(7:25/mi) 139/149bpm [1030b/mi] 103cal 338/418W 7) 1mi - 7:40(7:40/mi) 137/155bpm [1049b/mi] 104cal 334/415W 8) 0.83mi - 6:32(7:54/mi) 143/151bpm [1131b/mi] 90cal 307/488W Add a comment	3.1mi, 32:20 Run - General 1) 1mi - 10:18(10:18/mi) 102/114bpm [1051b/mi] 98cal 240/360W 2) 1mi - 10:37(10:37/mi) 102/110bpm [1083b/mi] 100cal 241/323W 3) 1mi - 10:19(10:19/mi) 107/112bpm [1103b/mi] 102cal 262/322W 4) 0.11mi - 1:06(10:17/mi) 108/118bpm [1110b/mi] 11cal 307/378W Add a comment	12.5mi, 1:32:51 Run - Long Run 1) 1mi - 7:57(7:57/mi) 130/145bpm [1035b/mi] 103cal 307/363W 2) 1mi - 7:37(7:37/mi) 139/144bpm [1058b/mi] 108cal 329/353W 3) 1mi - 7:31(7:31/mi) 139/149bpm [1044b/mi] 105cal 329/387W 4) 1mi - 7:23(7:23/mi) 144/153bpm [1064b/mi] 106cal 341/401W 5) 1mi - 7:33(7:33/mi) 145/153bpm [1094b/mi] 110cal 335/460W 6) 1mi - 7:34(7:34/mi) 144/148bpm [1089b/mi] 107cal 334/364W 7) 1mi - 7:31(7:31/mi) 145/150bpm [1089b/mi] 106cal 339/365W 8) 1mi - 7:17(7:17/mi) 148/154bpm [1077b/mi] 106cal 351/389W 9) 1mi - 7:12(7:12/mi) 152/156bpm [1094b/mi] 109cal 352/438W 10) 1mi - 7:16(7:16/mi) 153/158bpm [1111b/mi] 109cal 351/387W 11) 1mi - 7:19(7:19/mi) 151/157bpm [1105b/mi] 108cal 344/376W 12) 1mi - 7:13(7:13/mi) 154/157bpm [1112b/mi] 109cal 355/386W 13) 0.46mi - 3:30(7:39/mi) 148/154bpm [1132b/mi] 50cal 333/441W Add a comment	7.1mi, 58:38 Run - General 1) 1mi - 8:30(8:30/mi) 127/139bpm [1079b/mi] 106cal 289/390W 2) 1mi - 8:13(8:13/mi) 132/137bpm [1085b/mi] 107cal 308/351W 3) 1mi - 8:17(8:17/mi) 130/139bpm [1077b/mi] 106cal 312/381W 4) 1mi - 8:14(8:14/mi) 132/140bpm [1086b/mi] 105cal 312/376W 5) 1mi - 8:06(8:06/mi) 138/163bpm [1117b/mi] 110cal 323/393W 6) 1mi - 8:15(8:15/mi) 134/137bpm [1105b/mi] 104cal 315/345W 7) 1mi - 8:06(8:06/mi) 136/144bpm [1102b/mi] 104cal 330/383W 8) 0.11mi - 59(8:37/mi) 134/141bpm [1154b/mi] 13cal 345/417W Add a comment	7.4mi, 1:00:01 Run - General 1) 1mi - 8:37(8:37/mi) 122/138bpm [1052b/mi] 103cal 294/377W 2) 1mi - 8:11(8:11/mi) 129/134bpm [1055b/mi] 105cal 304/337W 3) 1mi - 8:06(8:06/mi) 131/137bpm [1062b/mi] 106cal 316/355W 4) 1mi - 8:09(8:09/mi) 133/140bpm [1083b/mi] 106cal 317/405W 5) 1mi - 8:05(8:05/mi) 134/140bpm [1083b/mi] 106cal 321/403W 6) 1mi - 8:03(8:03/mi) 137/143bpm [1103b/mi] 106cal 325/384W 7) 1mi - 7:59(7:59/mi) 136/142bpm [1085b/mi] 105cal 335/408W 8) 0.37mi - 2:51(7:46/mi) 138/144bpm [1073b/mi] 38cal 348/443W Add a comment	6.5mi, 32:13 Bike - General 1) 5mi - 23:53(4:47/mi) 97/136bpm [463b/mi] 153cal 2) 1.47mi - 8:20(5:39/mi) 100/119bpm [565b/mi] 50cal Add a comment 6.7mi, 35:17 Bike - General 1) 5mi - 25:25(5:05/mi) 104/128bpm [529b/mi] 186cal 2) 1.65mi - 9:52(6:00/mi) 108/131bpm [648b/mi] 71cal Add a comment 8.4mi, 1:06:59 Run - Intervals 12x400 (1:24-22-23-21-23-24-22-25-22-23-22-25 1) 1mi - 8:33(8:33/mi) 128/147bpm [1094b/mi] 108cal 313/478W 2) 1mi - 8:32(8:32/mi) 134/146bpm [1144b/mi] 113cal 307/543W 3) 0.25mi - 1:24(5:36/mi) 126/135bpm [706b/mi] 19cal 399/491W 4) 0.2mi - 2:00(9:55/mi) 136/150bpm [1349b/mi] 24cal 279/432W 5) 0.25mi - 1:22(5:31/mi) 135/142bpm [744b/mi] 21cal 469/532W 6) 0.19mi - 2:00(10:24/mi) 134/143bpm [1394b/mi] 24cal 287/470W 7) 0.25mi - 1:23(5:35/mi) 126/132bpm [704b/mi] 20cal 410/466W 8) 0.2mi - 2:00(10:03/mi) 136/149bpm [1367b/mi] 24cal 272/417W 9) 0.25mi - 1:21(5:26/mi) 153/169bpm [833b/mi] 22cal 405/441W 10) 0.2mi - 2:00(10:04/mi) 143/169bpm [1440b/mi] 25cal 270/409W 11) 0.25mi - 1:23(5:35/mi) 155/174bpm [866b/mi] 24cal 447/492W 12) 0.2mi - 2:00(9:55/mi) 151/175bpm [1496b/mi] 28cal 301/466W 13) 0.25mi - 1:22(5:28/mi) 140/168bpm [766b/mi] 22cal 400/438W 14) 0.2mi - 2:00(9:55/mi) 146/169bpm [1449b/mi] 26cal 269/414W 15) 0.25mi - 1:24(5:36/mi) 133/140bpm [745b/mi] 22cal 422/481W 16) 0.2mi - 2:00(9:48/mi) 138/144bpm [1353b/mi] 24cal 286/474W 17) 0.25mi - 1:22(5:28/mi) 145/168bpm [793b/mi] 21cal 405/427W 18) 0.2mi - 2:00(10:02/mi) 150/169bpm [1505b/mi] 27cal 258/425W 19) 0.25mi - 1:25(5:43/mi) 146/151bpm [835b/mi] 22cal 437/479W 20) 0.2mi - 2:00(10:03/mi) 146/154bpm [1467b/mi] 26cal 284/454W 21) 0.25mi - 1:23(5:35/mi) 148/167bpm [826b/mi] 22cal 390/449W 22) 0.2mi - 2:00(10:04/mi) 160/167bpm [1611b/mi] 31cal 267/401W 23) 0.25mi - 1:25(5:43/mi) 160/169bpm [916b/mi] 23cal 448/498W 24) 0.2mi - 2:00(9:49/mi) 164/170bpm [1611b/mi] 32cal 290/454W 25) 0.25mi - 1:23(5:34/mi) 157/164bpm [874b/mi] 22cal 381/418W 26) 0.22mi - 2:00(9:16/mi) 149/165bpm [1380b/mi] 27cal 277/408W 27) 1mi - 9:11(9:11/mi) 133/141bpm [1222b/mi] 113cal 288/360W 28) 0.01mi - 6(11:46/mi) 136/137bpm [1600b/mi] 1cal 252/262W Add a comment
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	Tue 14th Jan Jan 14
6.5mi, 35:31 Bike - General 1) 5mi - 26:54(5:23/mi) 82/101bpm [441b/mi] 114cal 2) 1.49mi - 8:37(5:48/mi) 84/105bpm [487b/mi] 36cal Add a comment 6.7mi, 35:40 Bike - General 1) 5mi - 24:28(4:54/mi) 95/118bpm [465b/mi] 149cal 2) 1.65mi - 11:12(6:47/mi) 92/123bpm [624b/mi] 58cal Add a comment 7.4mi, 1:00:31 Run - General 1) 1mi - 8:42(8:42/mi) 125/135bpm [1087b/mi] 108cal 300/362W 2) 1mi - 8:12(8:12/mi) 128/138bpm [1050b/mi] 105cal 307/357W 3) 1mi - 8:02(8:02/mi) 128/136bpm [1029b/mi] 101cal 309/342W 4) 1mi - 8:13(8:13/mi) 135/141bpm [1109b/mi] 109cal 322/375W 5) 1mi - 8:07(8:07/mi) 125/140bpm [1014b/mi] 98cal 310/349W 6) 1mi - 8:13(8:13/mi) 130/138bpm [1069b/mi] 102cal 309/374W 7) 1mi - 8:09(8:09/mi) 129/145bpm [1051b/mi] 103cal 322/393W 8) 0.36mi - 2:54(8:03/mi) 130/142bpm [1046b/mi] 38cal 335/384W Add a comment	6.4mi, 32:55 Bike - General 1) 5mi - 24:44(4:57/mi) 89/126bpm [440b/mi] 132cal 2) 1.41mi - 8:10(5:47/mi) 90/108bpm [521b/mi] 39cal Add a comment 6.6mi, 35:00 Bike - General 1) 0mi - 1(17:53/mi) 89/90bpm [1592b/mi] 2) 5mi - 24:58(5:00/mi) 108/128bpm [539b/mi] 199cal 3) 1.64mi - 10:01(6:07/mi) 105/128bpm [642b/mi] 67cal Add a comment 8mi, 1:00:04 Run - Tempo 3 mile progression 1) 1mi - 8:34(8:34/mi) 126/136bpm [1079b/mi] 106cal 305/448W 2) 1mi - 8:11(8:11/mi) 132/142bpm [1080b/mi] 110cal 314/439W 3) 1mi - 8:23(8:23/mi) 129/137bpm [1081b/mi] 107cal 312/445W 4) 1mi - 6:15(6:15/mi) 159/166bpm [994b/mi] 102cal 416/462W 5) 1mi - 6:15(6:15/mi) 167/172bpm [1043b/mi] 106cal 419/466W 6) 1mi - 6:03(6:03/mi) 173/177bpm [1047b/mi] 107cal 430/469W 7) 1mi - 8:05(8:05/mi) 133/177bpm [1076b/mi] 102cal 307/438W 8) 1mi - 8:04(8:04/mi) 122/142bpm [984b/mi] 105cal 321/391W 9) 0.03mi - 14(9:05/mi) 119/119bpm [1081b/mi] 3cal 307/318W Add a comment	6.4mi, 34:38 Bike - General 1) 5mi - 25:46(5:09/mi) 87/112bpm [448b/mi] 127cal 2) 1.44mi - 8:52(6:10/mi) 84/105bpm [518b/mi] 36cal Add a comment 6.6mi, 44:43 Bike - General 1) 5mi - 27:03(5:25/mi) 92/111bpm [498b/mi] 148cal 2) 1.63mi - 17:40(10:49/mi) 91/118bpm [984b/mi] 85cal Add a comment	7.2mi, 57:49 Run - General 1) 1mi - 8:16(8:16/mi) 116/134bpm [960b/mi] 96cal 284/443W 2) 1mi - 7:41(7:41/mi) 118/142bpm [907b/mi] 90cal 319/518W 3) 1mi - 7:49(7:49/mi) 128/140bpm [1002b/mi] 99cal 317/375W 4) 0.68mi - 5:32(8:09/mi) 126/138bpm [1027b/mi] 69cal 311/356W 5) 1mi - 7:50(7:50/mi) 134/139bpm [1049b/mi] 103cal 326/351W 6) 1mi - 8:02(8:02/mi) 131/142bpm [1053b/mi] 102cal 329/387W 7) 1mi - 8:07(8:07/mi) 133/154bpm [1079b/mi] 103cal 314/490W 8) 0.51mi - 4:31(8:50/mi) 141/159bpm [1246b/mi] 60cal 304/504W Add a comment	15mi, 1:55:13 Run - General 1) 1mi - 8:17(8:17/mi) 126/139bpm [1044b/mi] 106cal 312/396W 2) 1mi - 7:46(7:46/mi) 117/134bpm [908b/mi] 88cal 315/387W 3) 1mi - 7:35(7:35/mi) 124/142bpm [941b/mi] 94cal 323/396W 4) 1mi - 7:43(7:43/mi) 138/147bpm [1065b/mi] 107cal 334/410W 5) 1mi - 7:35(7:35/mi) 136/148bpm [1031b/mi] 103cal 325/434W 6) 1mi - 7:33(7:33/mi) 129/147bpm [974b/mi] 99cal 321/422W 7) 1mi - 7:34(7:34/mi) 140/147bpm [1058b/mi] 103cal 333/367W 8) 1mi - 7:28(7:28/mi) 141/145bpm [1054b/mi] 102cal 337/353W 9) 1mi - 7:40(7:40/mi) 137/143bpm [1050b/mi] 103cal 329/359W 10) 1mi - 7:36(7:36/mi) 140/148bpm [1065b/mi] 104cal 338/384W 11) 1mi - 7:36(7:36/mi) 139/153bpm [1057b/mi] 102cal 342/446W 12) 1mi - 7:40(7:40/mi) 143/149bpm [1096b/mi] 106cal 342/412W 13) 1mi - 7:38(7:38/mi) 136/146bpm [1038b/mi] 102cal 325/408W 14) 1mi - 7:43(7:43/mi) 142/157bpm [1095b/mi] 107cal 342/453W 15) 1mi - 7:44(7:44/mi) 149/156bpm [1151b/mi] 110cal 344/422W 16) 0.01mi - 5(7:41/mi) 129/129bpm [990b/mi] 1cal 366/369W Add a comment	6.5mi, 29:23 Bike - General 1) 5mi - 22:15(4:27/mi) 105/143bpm [467b/mi] 177cal 2) 1.46mi - 7:08(4:53/mi) 112/136bpm [548b/mi] 56cal Add a comment 6.7mi, 36:59 Bike - General 1) 5mi - 25:01(5:00/mi) 98/122bpm [490b/mi] 160cal 2) 1.74mi - 11:58(6:54/mi) 96/118bpm [662b/mi] 66cal Add a comment 6.1mi, 52:46 Run - Recovery Run 1) 1mi - 8:51(8:51/mi) 116/136bpm [1026b/mi] 101cal 275/350W 2) 1mi - 8:32(8:32/mi) 123/131bpm [1049b/mi] 102cal 281/324W 3) 1mi - 8:30(8:30/mi) 124/130bpm [1054b/mi] 101cal 289/305W 4) 1mi - 8:32(8:32/mi) 129/133bpm [1101b/mi] 106cal 311/392W 5) 1mi - 8:38(8:38/mi) 129/136bpm [1113b/mi] 106cal 310/344W 6) 1mi - 8:43(8:43/mi) 131/142bpm [1142b/mi] 107cal 315/390W 7) 0.12mi - 1:01(8:43/mi) 129/132bpm [1125b/mi] 13cal 320/336W Add a comment	6.6mi, 35:00 Bike - General 1) 5mi - 24:59(5:00/mi) 97/132bpm [485b/mi] 158cal 2) 1.61mi - 10:01(6:13/mi) 89/116bpm [554b/mi] 45cal Add a comment 7mi, 56:12 Run - General 1) 1mi - 8:16(8:16/mi) 127/138bpm [1050b/mi] 107cal 316/364W 2) 1mi - 8:00(8:00/mi) 132/143bpm [1057b/mi] 107cal 324/405W 3) 1mi - 7:48(7:48/mi) 129/141bpm [1005b/mi] 99cal 316/384W 4) 1mi - 7:53(7:53/mi) 130/138bpm [1024b/mi] 99cal 312/354W 5) 1mi - 8:03(8:03/mi) 137/144bpm [1103b/mi] 107cal 339/397W 6) 1mi - 7:52(7:52/mi) 133/139bpm [1045b/mi] 101cal 316/348W 7) 1mi - 8:04(8:04/mi) 135/145bpm [1089b/mi] 107cal 343/405W 8) 0.04mi - 17(7:43/mi) 139/139bpm [1073b/mi] 4cal 351/356W Add a comment
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	Tue 21st Jan Jan 21
6.4mi, 35:14 Bike - General 1) 5mi - 26:20(5:16/mi) 81/110bpm [427b/mi] 106cal 2) 1.43mi - 8:54(6:13/mi) 82/114bpm [510b/mi] 35cal Add a comment 6.6mi, 36:16 Bike - General 1) 5mi - 25:46(5:09/mi) 97/119bpm [500b/mi] 159cal 2) 1.64mi - 10:30(6:25/mi) 93/120bpm [597b/mi] 54cal Add a comment 8.3mi, 1:02:32 Run - General 1) 1mi - 8:34(8:34/mi) 122/143bpm [1045b/mi] 106cal 301/453W 2) 1mi - 8:33(8:33/mi) 121/141bpm [1035b/mi] 102cal 293/406W 3) 1mi - 6:12(6:12/mi) 151/163bpm [937b/mi] 98cal 404/486W 4) 1mi - 6:15(6:15/mi) 169/173bpm [1055b/mi] 107cal 409/472W 5) 0.41mi - 2:33(6:15/mi) 169/174bpm [1055b/mi] 44cal 419/474W 6) 0.57mi - 5:00(8:47/mi) 144/174bpm [1265b/mi] 68cal 300/429W 7) 0.18mi - 1:00(5:33/mi) 144/154bpm [799b/mi] 16cal 427/476W 8) 0.1mi - 1:00(10:07/mi) 150/155bpm [1516b/mi] 14cal 275/459W 9) 0.18mi - 1:00(5:26/mi) 147/165bpm [799b/mi] 15cal 397/421W 10) 0.1mi - 1:00(9:56/mi) 162/166bpm [1608b/mi] 16cal 239/405W 11) 0.18mi - 1:00(5:34/mi) 161/167bpm [896b/mi] 16cal 454/508W 12) 0.11mi - 1:00(9:30/mi) 163/168bpm [1547b/mi] 16cal 302/468W 13) 0.18mi - 1:00(5:30/mi) 164/171bpm [902b/mi] 17cal 425/486W 14) 0.1mi - 1:00(9:43/mi) 170/173bpm [1652b/mi] 17cal 270/421W 15) 0.18mi - 1:00(5:34/mi) 159/164bpm [884b/mi] 16cal 451/496W 16) 0.1mi - 1:00(9:52/mi) 162/165bpm [1600b/mi] 15cal 314/444W 17) 0.18mi - 1:00(5:32/mi) 163/169bpm [903b/mi] 17cal 416/493W 18) 0.11mi - 1:00(9:30/mi) 167/169bpm [1587b/mi] 16cal 298/418W 19) 0.18mi - 1:00(5:36/mi) 165/172bpm [923b/mi] 17cal 392/471W 20) 0.1mi - 1:00(9:56/mi) 169/173bpm [1678b/mi] 17cal 290/447W 21) 0.18mi - 1:00(5:26/mi) 167/173bpm [908b/mi] 17cal 420/470W 22) 1mi - 8:58(8:58/mi) 140/173bpm [1256b/mi] 117cal 283/421W 23) 0.17mi - 1:26(8:35/mi) 138/140bpm [1185b/mi] 19cal 311/327W Add a comment	6.4mi, 34:33 Bike - General 1) 5mi - 25:34(5:07/mi) 111/142bpm [568b/mi] 220cal 2) 1.44mi - 8:59(6:15/mi) 97/121bpm [607b/mi] 47cal Add a comment 6.7mi, 37:01 Bike - General 1) 5mi - 24:41(4:56/mi) 95/122bpm [469b/mi] 146cal 2) 1.65mi - 12:20(7:27/mi) 93/117bpm [694b/mi] 63cal Add a comment 7mi, 58:48 Run - Recovery Run 1) 1mi - 8:42(8:42/mi) 125/137bpm [1087b/mi] 107cal 299/376W 2) 1mi - 8:19(8:19/mi) 126/134bpm [1048b/mi] 105cal 302/340W 3) 1mi - 8:25(8:25/mi) 127/133bpm [1069b/mi] 103cal 307/346W 4) 1mi - 8:21(8:21/mi) 126/134bpm [1052b/mi] 100cal 309/343W 5) 1mi - 8:19(8:19/mi) 127/134bpm [1056b/mi] 102cal 310/362W 6) 1mi - 8:18(8:18/mi) 125/141bpm [1037b/mi] 100cal 308/379W 7) 1mi - 8:14(8:14/mi) 130/140bpm [1070b/mi] 105cal 320/380W 8) 0.02mi - 11(7:51/mi) 133/134bpm [1043b/mi] 2cal 339/343W Add a comment	6.4mi, 33:26 Bike - General 1) 5mi - 25:10(5:02/mi) 85/118bpm [428b/mi] 117cal 2) 1.4mi - 8:16(5:54/mi) 85/104bpm [502b/mi] 35cal Add a comment 6.6mi, 35:06 Bike - General 1) 5mi - 24:52(4:58/mi) 93/117bpm [463b/mi] 144cal 2) 1.59mi - 10:14(6:25/mi) 97/128bpm [623b/mi] 58cal Add a comment	16.2mi, 1:58:29 Run - Long Run 5 mile tempo 6:09-10-10-11-12 1) 1mi - 8:02(8:02/mi) 122/132bpm [980b/mi] 100cal 302/373W 2) 1mi - 7:50(7:50/mi) 122/134bpm [956b/mi] 95cal 307/390W 3) 1mi - 7:35(7:35/mi) 128/139bpm [971b/mi] 98cal 340/398W 4) 1mi - 7:35(7:35/mi) 119/136bpm [903b/mi] 102cal 327/427W 5) 1mi - 7:49(7:49/mi) 124/136bpm [969b/mi] 96cal 313/395W 6) 1mi - 7:38(7:38/mi) 134/143bpm [1024b/mi] 106cal 327/476W 7) 1mi - 6:09(6:09/mi) 162/167bpm [996b/mi] 101cal 410/446W 8) 1mi - 6:10(6:10/mi) 168/171bpm [1037b/mi] 105cal 411/441W 9) 1mi - 6:10(6:10/mi) 170/172bpm [1048b/mi] 106cal 409/428W 10) 1mi - 6:11(6:11/mi) 169/173bpm [1044b/mi] 106cal 410/427W 11) 1mi - 6:12(6:12/mi) 171/173bpm [1059b/mi] 107cal 406/432W 12) 1mi - 8:02(8:02/mi) 146/172bpm [1174b/mi] 109cal 322/414W 13) 1mi - 7:56(7:56/mi) 145/156bpm [1150b/mi] 113cal 339/422W 14) 1mi - 7:56(7:56/mi) 139/146bpm [1102b/mi] 107cal 321/390W 15) 1mi - 8:02(8:02/mi) 138/145bpm [1108b/mi] 110cal 320/379W 16) 1mi - 7:58(7:58/mi) 140/149bpm [1116b/mi] 107cal 335/410W 17) 0.15mi - 1:13(7:55/mi) 141/143bpm [1117b/mi] 19cal 345/362W Add a comment	8mi, 1:09:29 Run - Recovery Run 1) 1mi - 9:09(9:09/mi) 117/130bpm [1070b/mi] 104cal 288/343W 2) 1mi - 8:46(8:46/mi) 125/138bpm [1097b/mi] 106cal 308/383W 3) 1mi - 8:34(8:34/mi) 121/134bpm [1037b/mi] 98cal 280/354W 4) 1mi - 8:39(8:39/mi) 124/131bpm [1073b/mi] 102cal 300/338W 5) 1mi - 8:37(8:37/mi) 124/133bpm [1068b/mi] 101cal 302/352W 6) 1mi - 8:33(8:33/mi) 123/138bpm [1053b/mi] 106cal 303/395W 7) 1mi - 8:31(8:31/mi) 122/126bpm [1040b/mi] 105cal 289/343W 8) 1mi - 8:35(8:35/mi) 126/135bpm [1082b/mi] 103cal 329/391W 9) 0.01mi - 4(9:28/mi) 125/125bpm [1184b/mi] 1cal 275/282W Add a comment	6.5mi, 32:24 Bike - General 1) 5mi - 24:12(4:50/mi) 99/128bpm [479b/mi] 163cal 2) 1.48mi - 8:12(5:33/mi) 96/112bpm [533b/mi] 45cal Add a comment 6.6mi, 34:40 Bike - General 1) 5mi - 24:32(4:54/mi) 105/139bpm [515b/mi] 189cal 2) 1.62mi - 10:09(6:16/mi) 103/130bpm [646b/mi] 65cal Add a comment 8mi, 1:02:22 Run - General 1) 1mi - 8:16(8:16/mi) 115/134bpm [951b/mi] 93cal 296/394W 2) 1mi - 7:45(7:45/mi) 132/139bpm [1023b/mi] 103cal 308/362W 3) 1mi - 7:34(7:34/mi) 129/140bpm [977b/mi] 97cal 327/357W 4) 1mi - 7:40(7:40/mi) 139/142bpm [1066b/mi] 107cal 323/365W 5) 1mi - 7:43(7:43/mi) 136/144bpm [1049b/mi] 104cal 330/387W 6) 1mi - 7:36(7:36/mi) 143/150bpm [1086b/mi] 108cal 348/366W 7) 1mi - 7:38(7:38/mi) 144/149bpm [1098b/mi] 109cal 350/371W 8) 1mi - 7:52(7:52/mi) 142/151bpm [1116b/mi] 106cal 344/414W 9) 0.04mi - 18(7:55/mi) 143/144bpm [1132b/mi] 4cal 353/363W Add a comment	-

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