Podkin

Last on at 12pm, 21st Jan 2025

F60 Lancashire

About
Bests
All Races
Pics
Mileage
Training

Races
162
Miles
13530
Miles
329
Miles
2159
WAVA
60.37%
Mile
9:51
5k
28:20
5M
52:53
10k
49:33
10M
1:28:16
Half
1:58:47

About Me
I'm slow but I love running and can't imagine life without it. Show More...

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My parkrun
Preston parkrun

Recent Training
21st Jan	General	2mi	41:05
21st Jan	Strength	0mi	17:56
20th Jan	General	2.5mi	40:13
20th Jan	General	0.5mi	10:00
20th Jan	Strength	0mi	20:58

12 Month Benchmarks	Run
100m	29
200m	1:02
Mile	11:13
5k	37:59
5mi	1:04:37
10k	1:28:20

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 100 Run 1000 Walk 500

Recent Threads
Festive Fetch Calendar 2024

Followers (7)

Badges Collected	See available badges
+ 226 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	1984	1985	1986	1987	1989	1991	1992	1993	1996	1997	2008	2013	2014	2015	2016	2017	2018	2019	2020	2021	2023	2024	PB	WB
1mi	38											9:51 46.88			9:59 49.98	10:22 48.13	10:59 45.96					10:40 50.86	11:13 49.61	9:51 9:51/mi	50.86
5km	82									28:20 52.34		34:55 46.21	39:52 42.27	38:56 44.27	36:00 47.88	35:01 49.79	31:16 57.07	31:31 56.62	32:35 56.08	30:16 60.37		39:46 47.67	37:59 50.88	28:20 9:07/mi	60.37
4mi	1														42:52 52.73									42:52 10:43/mi	52.73
5mi	8															59:55 47.96	52:53 55.18							52:53 10:35/mi	55.18
10km	26	1:02:40 47.42	54:41 54.34		1:02:46 47.34	59:43 49.77	51:35 57.82	49:33 60.31	50:30 59.18		1:06:45 45.34				1:06:36 53.60	1:09:05 51.67	1:03:52 57.26				1:06:46 56.86			49:33 7:58/mi	60.31
10mi	4			1:42:52 47.63			1:28:16 55.61	1:29:44 54.70																1:28:16 8:50/mi	55.61
13.1mi	3							1:58:47 54.41	2:17:17 47.08															1:58:47 9:04/mi	54.41

2025		Result	WAVA	Distance
1 Jan	January Virtual Mile			1mi
1 Jan	Jan 25 Fetch Virtual 5K Challenge			5km
2024		Result	WAVA	Distance
1 Nov	November Virtual Mile	11:50	47.03	1mi
1 Oct	Fetch Virtual 5K Challenge	40:33	47.95	5km
1 Oct	October Virtual Mile	11:54	46.77	1mi
1 Sep	September Virtual Mile SB	11:13	49.61	1mi
1 Sep	Fetch Virtual 5K Challenge	38:13	50.88	5km
1 Aug	Fetch Virtual 5K Challenge	38:52	49.40	5km
1 Aug	August Virtual Mile	11:45	46.76	1mi
1 Jul	Fetch Virtual 5K Challenge	38:04	50.44	5km
1 Jul	July Virtual Mile	11:25	48.13	1mi
1 Jun	Fetch Virtual 5K Challenge	41:48	45.93	5km
1 Jun	June Virtual Mile	13:00	42.27	1mi
1 May	Fetch Virtual 5K Challenge	40:53	46.96	5km
1 May	May Virtual Mile	12:29	44.02	1mi
1 Apr	April Virtual Mile	12:02	45.66	1mi
1 Apr	Fetch Virtual 5K Challenge	40:23	47.54	5km
1 Mar	March Virtual Mile	11:33	47.57	1mi
1 Mar	Fetch Virtual 5K Challenge SB	37:59	50.55	5km
1 Feb	February Virtual Mile	11:56	46.05	1mi
1 Feb	Fetch Virtual 5K Challenge	40:42	47.17	5km
1 Jan	Fetch Virtual 5K Challenge	41:31	46.24	5km
1 Jan	January Virtual Mile	12:01	45.73	1mi
2023		Result	WAVA	Distance
1 Dec	December Virtual Mile	12:37	43.55	1mi
1 Dec	Fetch Virtual 5K Challenge	43:07	44.53	5km
1 Nov	November Virtual Mile	12:55	42.54	1mi
1 Nov	Fetch Virtual 5K Challenge	45:27	42.24	5km
1 Oct	Fetch Virtual 5K Challenge	42:44	44.93	5km
1 Oct	October Virtual Mile	13:18	41.31	1mi
1 Sep	Fetch Virtual 5K Challenge	42:54	44.75	5km
1 Sep	September Virtual Mile	13:02	42.16	1mi
1 Aug	Fetch Virtual 5K Challenge SB	39:46	47.67	5km
1 Aug	August Virtual Mile	12:16	44.23	1mi
1 Jul	July Virtual Mile SB	10:40	50.86	1mi
1 Jun	June Virtual Mile	12:32	43.29	1mi
1 May	May Virtual Mile	12:56	41.95	1mi
1 Apr	April Virtual Mile	11:04	49.03	1mi
2021		Result	WAVA	Distance
7 Feb	Southport Mad Dog 10k - Now Virtual SB	1:06:46	56.86	10km
2020		Result	WAVA	Distance
2 May	Fake parkrun	34:13	53.40	5km
7 Mar	Fleetwood Promenade parkrun SB	30:16	60.37	5km
29 Feb	Preston parkrun	33:08	55.15	5km
22 Feb	Preston parkrun	32:37	56.02	5km
15 Feb	Blackpool parkrun	31:51	57.37	5km
1 Feb	Preston parkrun	32:53	55.57	5km
25 Jan	Preston parkrun	34:21	53.20	5km
11 Jan	Preston parkrun	33:54	53.90	5km
4 Jan	Preston parkrun	33:15	54.96	5km
1 Jan	Blackpool parkrun	34:21	53.20	5km
1 Jan	Lytham Hall parkrun	34:02	53.69	5km
2019		Result	WAVA	Distance
28 Dec	Preston parkrun	34:37	52.79	5km
25 Dec	Preston parkrun	33:28	54.60	5km
21 Dec	Preston parkrun	34:40	52.71	5km
14 Dec	Preston parkrun	34:58	52.26	5km
7 Dec	Preston parkrun	33:05	55.23	5km
30 Nov	Preston parkrun	34:13	53.40	5km
23 Nov	Blackpool parkrun SB	32:35	56.08	5km
16 Nov	Preston parkrun	34:13	53.40	5km
9 Nov	Preston parkrun	34:07	53.56	5km
2 Nov	Preston parkrun	35:16	51.81	5km
26 Oct	Preston parkrun	35:49	51.02	5km
12 Oct	Preston parkrun	36:29	50.09	5km
5 Oct	Preston parkrun	36:28	50.11	5km
28 Sep	Preston parkrun	38:01	48.07	5km
20 Jul	Blackpool parkrun	34:26	52.44	5km
8 Jun	Lochend Woods parkrun	35:29	50.88	5km
11 May	Preston parkrun	39:13	46.04	5km
20 Apr	Preston parkrun	39:03	46.24	5km
12 Jan	Preston parkrun	42:41	42.30	5km
2018		Result	WAVA	Distance
11 Aug	Fleetwood Promenade parkrun SB	31:31	56.62	5km
21 Jul	Preston parkrun	34:49	51.25	5km
14 Jul	Preston parkrun	35:23	50.43	5km
7 Jul	Preston parkrun	36:06	49.43	5km
30 Jun	Preston parkrun	35:04	50.88	5km
23 Jun	Preston parkrun	34:29	51.75	5km
16 Jun	Blackpool parkrun	34:21	51.95	5km
9 Jun	Lytham Hall parkrun	33:57	52.56	5km
1 Jan	Lytham Hall parkrun	32:58	54.13	5km
1 Jan	Blackpool parkrun	31:55	55.91	5km
2017		Result	WAVA	Distance
30 Dec	Preston parkrun	31:33	56.56	5km
25 Dec	Preston parkrun	32:48	54.40	5km
23 Dec	Preston parkrun	44:28	40.13	5km
16 Dec	Lytham Hall parkrun SB	31:16	57.07	5km
9 Dec	Preston parkrun	35:47	49.87	5km
2 Dec	preston parkrun	32:05	55.62	5km
25 Nov	Wesham 10K	1:05:28	55.86	10km
12 Nov	Windmill 10K SB	1:03:52	57.26	10km
28 Oct	Preston parkrun	39:20	45.36	5km
22 Oct	Lytham Green Drive 5 mile road race PB	52:53	55.18	5mi
24 Sep	Run Preston 10K	1:07:52	53.88	10km
16 Sep	Blackpool parkrun	32:02	55.70	5km
9 Sep	Lytham Hall parkrun	32:21	55.16	5km
26 Aug	Blackpool Illuminations 10k	1:07:37	54.08	10km
19 Aug	Preston parkrun	33:48	52.18	5km
12 Aug	Blackpool parkrun	33:06	53.28	5km
6 Aug	SAP Club - Monthly Virtual Mile ( series)	11:06	45.47	1mi
5 Aug	Preston parkrun	34:34	51.02	5km
22 Jul	Lytham Hall parkrun	34:13	51.54	5km
8 Jul	Preston parkrun	35:23	49.84	5km
2 Jul	SAP Club - Monthly Virtual Mile ( series)	11:33	43.70	1mi
1 Jul	Preston parkrun	35:39	49.47	5km
24 Jun	Preston parkrun	36:16	48.63	5km
17 Jun	Lytham Hall parkrun	37:06	47.54	5km
2 Apr	SAP Club - Monthly Virtual Mile ( series)	12:35	40.11	1mi
19 Mar	SAP Thread virtual 5 mile series	1:03:12	45.62	5mi
5 Mar	SAP Club - Monthly Virtual Mile ( series)	12:12	41.37	1mi
19 Feb	SAP Thread virtual 5 mile series	1:04:07	44.97	5mi
5 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:59	45.96	1mi
5 Feb	Southport Mad Dog 10k	1:12:00	50.17	10km
22 Jan	SAP Thread virtual 5 mile series	1:01:16	47.06	5mi
8 Jan	SAP Club - Monthly Virtual Mile ( series)	12:34	40.17	1mi
2016		Result	WAVA	Distance
20 Nov	SAP Thread virtual 5 mile series	1:00:07	47.96	5mi
6 Nov	SAP Club - Monthly Virtual Mile ( series)	12:15	41.20	1mi
23 Oct	SAP Thread virtual 5 mile series	1:09:38	41.41	5mi
22 Oct	Lytham Hall parkrun	36:57	47.73	5km
18 Jun	Lytham Hall parkrun SB	35:01	49.79	5km
1 May	SAP Club - Monthly Virtual Mile ( series)	11:38	42.89	1mi
30 Apr	Lytham Hall parkrun	35:44	48.79	5km
21 Feb	SAP Thread virtual 5 mile series SB	59:55	47.55	5mi
7 Feb	Southport Mad Dog 10k SB	1:09:05	51.67	10km
7 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:22	48.13	1mi
24 Jan	SAP Thread virtual 5 mile series	1:01:04	46.66	5mi
3 Jan	SAP Club - Monthly Virtual Mile ( series)	11:37	42.95	1mi
2015		Result	WAVA	Distance
5 Dec	SAP Club - Monthly Virtual Mile ( series) SB	9:59	49.98	1mi
8 Nov	Windmill 10k SB	1:06:36	53.60	10km
7 Nov	SAP Club - Monthly Virtual Mile ( series)	10:12	48.92	1mi
5 Oct	Wesham Road Runners Winter Handicap Race PB	42:52	52.73	4mi
3 Oct	SAP Club - Monthly Virtual Mile ( series)	10:17	48.52	1mi
27 Sep	Run Preston 10K	1:10:10	50.87	10km
5 Sep	SAP Club - Monthly Virtual Mile ( series)	10:53	45.85	1mi
25 Jul	Wilmslow parkrun SB	36:00	47.88	5km
4 Jul	SAP Club - Monthly Virtual Mile ( series)	12:26	39.67	1mi
2 May	SAP Club - Monthly Virtual Mile ( series)	11:06	44.44	1mi
4 Apr	SAP Club - Monthly Virtual Mile ( series)	12:25	39.73	1mi
8 Feb	Southport Mad Dog 10k	1:10:44	49.87	10km
2014		Result	WAVA	Distance
30 Aug	Preston parkrun SB	38:56	44.27	5km
2013		Result	WAVA	Distance
3 Aug	Preston Parkrun SB	39:52	42.27	5km
20 Jul	Preston Parkrun	42:47	39.39	5km
2008		Result	WAVA	Distance
28 Sep	Run Preston 5K SB	34:55	46.21	5km
14 Sep	Lancaster Fetch Mile PB	9:51	46.88	1mi
1997		Result	WAVA	Distance
11 May	Blackpool 10K SB	1:06:45	45.34	10km
1996		Result	WAVA	Distance
23 Jun	Corporate Challenge 5K Preston PB	28:20	52.34	5km
5 May	Chorley 5K	30:30	48.62	5km
1993		Result	WAVA	Distance
20 Jun	Freckleton Half Marathon SB	2:17:17	47.08	13.1mi
23 May	Liverpool Women's 10K	54:30	54.83	10km
9 May	Blackpool 10K SB	50:30	59.18	10km
7 Feb	Winkley 10K	53:00	56.38	10km
1992		Result	WAVA	Distance
11 Oct	Lytham Windmill Half Marathon PB	1:58:47	54.41	13.1mi
23 Aug	Ribble 10K PB	49:33	60.31	10km
22 Jun	Preston Guild Half Marathon	2:14:00	48.17	13.1mi
24 May	Liverpool Women's 10K	55:42	53.54	10km
11 May	Blackpool 10K	54:00	55.23	10km
26 Apr	Preston Guild 10 mile SB	1:29:44	54.70	10mi
2 Feb	Winkley 10K	54:47	54.44	10km
5 Jan	Preston Guild 10K	55:29	53.75	10km
1991		Result	WAVA	Distance
30 Nov	Wesham 10K	52:19	57.01	10km
13 Nov	Preston 10 mile PB	1:28:16	55.61	10mi
10 Nov	Track Attack 10K SB	51:35	57.82	10km
20 Oct	Dancers 10K	56:10	53.10	10km
7 Jul	Hambleton 10 mile	1:45:47	46.35	10mi
1989		Result	WAVA	Distance
3 Jun	Braithwaites 10K SB	59:43	49.77	10km
1987		Result	WAVA	Distance
13 Sep	Womans Own 10K SB	1:02:46	47.34	10km
1986		Result	WAVA	Distance
1 Jun	Bolton Sisters 10 mile SB	1:42:52	47.63	10mi
1985		Result	WAVA	Distance
8 Sep	Womans Own 10K SB	54:41	54.34	10km
1984		Result	WAVA	Distance
2 Sep	Womans Own 10K SB	1:02:40	47.42	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	16	0	0	0	0	0	0	0	0	0	0	0	16
2025	24	0	0	0	0	0	0	0	0	0	0	0	24
2024	45	39	37	25	27	43	24	21	37	21	41	38	398
2024	98	82	95	79	88	73	92	104	76	64	44	2	897
2024	0	0	0	0	7	6	0	0	0	0	0	0	13
2023	32	25	17	22	33	44	40	41	35	36	17	23	365
2023	55	65	87	90	79	75	88	90	67	93	94	101	983
2022	2	0	21	22	24	28	31	26	21	53	24	18	270
2022	144	119	104	16	53	52	63	82	89	36	2	41	800
2021	19	19	22	30	4	10	8	9	15	14	0	6	156
2021	131	123	114	113	136	115	127	148	138	128	134	113	1518
2020	16	13	4	7	8	43	46	46	50	19	16	12	280
2020	62	50	48	34	38	56	55	27	52	156	146	141	865
2020	0	0	13	6	13	0	0	0	0	0	0	0	32
2019	25	62	45	28	11	6	18	4	2	18	8	21	248
2019	21	41	57	25	31	36	24	17	21	47	65	66	451
2018	4	4	18	6	3	0	0	0	8	9	2	3	56
2018	9	37	25	44	26	48	65	20	8	0	16	16	313
2017	8	8	0	0	17	23	12	8	5	4	19	0	104
2017	52	34	45	11	22	62	73	51	52	41	49	55	547
2016	6	9	16	19	6	6	1	5	12	10	10	10	109
2016	62	51	33	26	34	28	5	25	25	39	46	34	408
2015	23	10	6	0	0	2	13	31	20	24	10	7	146
2015	32	39	22	25	14	31	51	17	31	23	36	17	338
2015	0	0	0	0	0	0	0	0	0	0	0	7	7
2014	0	0	0	0	0	2	0	0	2	0	1	0	5
2014	12	0	6	36	16	23	47	45	34	38	46	31	333
2014	0	0	0	0	9	0	0	0	0	0	0	0	9
2013	5	19	0	20	42	34	48	32	0	0	0	2	203
2013	202	59	0	0	0	0	0	0	0	0	0	0	260
2012	0	0	0	0	0	0	0	0	8	0	0	0	8
2011	23	0	0	0	0	21	28	3	0	0	0	0	74
2010	2	0	4	9	4	23	40	16	19	0	0	6	122
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	15	8	12	20	31	17	16	10	38	4	0	2	174
2008	17	24	16	40	52	66	40	34	20	12	27	11	359
2007	0	0	0	0	0	0	0	0	0	0	4	0	4
2007	27	9	41	7	13	2	14	21	26	25	17	0	201
2006	50	12	15	21	50	17	32	20	21	12	3	6	259
2005	17	12	6	41	42	3	30	38	1	3	15	7	214
2004	0	0	2	2	17	40	12	12	25	12	9	9	140
2003	14	13	2	0	6	32	10	5	13	8	0	0	103
2002	0	6	6	2	6	12	34	15	13	3	2	4	102
2001	0	6	0	9	0	7	5	0	2	21	4	3	56
2000	9	36	24	5	16	28	9	5	2	0	12	3	149
1999	21	27	11	16	15	12	4	17	8	3	8	0	141
1998	0	10	20	27	13	30	0	34	18	25	7	12	196
1997	12	5	15	32	20	3	5	2	2	2	7	0	104
1996	16	9	23	24	25	21	31	4	3	17	0	6	179
1995	20	18	6	0	10	5	10	0	0	0	6	8	82
1994	36	11	23	12	12	6	2	22	33	3	12	6	181
1993	66	36	56	67	72	57	3	22	47	28	16	10	479
1992	113	73	76	52	79	91	63	55	76	41	48	47	814
1991	47	24	45	30	35	101	98	46	72	55	64	56	671
1990	33	6	21	2	21	18	25	0	10	0	33	4	174
1989	23	29	25	21	52	44	37	17	4	5	3	1	260
1988	3	0	0	0	0	0	0	0	0	0	0	0	3
1987	0	0	0	0	0	6	39	32	19	41	17	8	162
1986	52	54	58	38	62	60	30	44	32	22	0	0	453

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
0mi, 21:22 Cross - Strength	2mi, 40:19 Walk - General 1) 1mi - 20:26(20:26/mi) 98/110bpm [2002b/mi] 98cal 55/59rpm 2) 0.99mi - 19:54(20:04/mi) 102/118bpm [2047b/mi] 94cal 55/107rpm	2.7mi, 54:52 Walk - General 1) 1mi - 20:55(20:55/mi) 99/110bpm [2070b/mi] 98cal 53/57rpm 2) 1mi - 20:23(20:23/mi) 101/110bpm [2059b/mi] 95cal 54/57rpm 3) 0.66mi - 13:34(20:40/mi) 102/111bpm [2108b/mi] 64cal 53/57rpm 0mi, 35:04 Cross - Strength	2mi, 41:31 Walk - General 1) 1mi - 20:44(20:44/mi) 97/110bpm [2011b/mi] 98cal 53/60rpm 2) 1mi - 20:44(20:44/mi) 98/109bpm [2031b/mi] 97cal 53/58rpm 3) 0mi - 4(16:47/mi) 95/95bpm [1594b/mi] 52/52rpm 0mi, 23:01 Cross - Strength	3.9mi, 1:15:41 Walk - General 1) 1mi - 20:02(20:02/mi) 97/112bpm [1944b/mi] 95cal 54/58rpm 2) 1mi - 19:41(19:41/mi) 101/109bpm [1988b/mi] 95cal 54/57rpm 3) 1mi - 19:15(19:15/mi) 102/111bpm [1963b/mi] 95cal 55/59rpm 4) 0.86mi - 16:42(19:29/mi) 106/114bpm [2066b/mi] 84cal 54/59rpm 0mi, 32:35 Cross - Strength	2.1mi, 43:43 Walk - General 1) 1mi - 21:15(21:15/mi) 96/108bpm [2040b/mi] 98cal 54/62rpm 2) 1mi - 20:36(20:36/mi) 97/107bpm [1998b/mi] 96cal 55/59rpm 3) 0.09mi - 1:51(20:30/mi) 99/103bpm [2029b/mi] 9cal 54/114rpm 0mi, 18:23 Cross - Strength	0mi, 32:24 Cross - Strength
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
2.6mi, 43:36 Run - General 1) 1mi - 16:22(16:22/mi) 130/145bpm [2127b/mi] 112cal 167/332W 2) 1mi - 17:07(17:07/mi) 130/146bpm [2225b/mi] 109cal 156/303W 3) 0.61mi - 10:07(16:41/mi) 130/147bpm [2169b/mi] 64cal 153/275W 0.5mi, 10:09 Walk - General 1) 0.5mi - 10:09(20:29/mi) 103/114bpm [2109b/mi] 50cal 54/59rpm 0mi, 22:19 Cross - Strength	2mi, 43:03 Walk - General 1) 1mi - 21:45(21:46/mi) 94/102bpm [2045b/mi] 99cal 53/57rpm 2) 1mi - 21:14(21:14/mi) 96/104bpm [2038b/mi] 97cal 53/57rpm 3) 0mi - 4(18:59/mi) 96/96bpm [1823b/mi] 53/54rpm	2.5mi, 40:06 Run - General 1) 1mi - 15:51(15:51/mi) 131/145bpm [2077b/mi] 110cal 173/297W 2) 1mi - 16:29(16:29/mi) 131/147bpm [2160b/mi] 108cal 166/295W 3) 0.5mi - 7:46(15:34/mi) 132/147bpm [2054b/mi] 54cal 167/292W 0.5mi, 10:20 Walk - General 1) 0.5mi - 10:20(20:52/mi) 95/108bpm [1983b/mi] 48cal 53/57rpm 0mi, 23:34 Cross - Strength	2.7mi, 55:41 Walk - General 1) 1mi - 21:19(21:19/mi) 94/104bpm [2004b/mi] 96cal 52/57rpm 2) 1mi - 20:31(20:31/mi) 95/105bpm [1949b/mi] 96cal 54/57rpm 3) 0.65mi - 13:51(21:17/mi) 96/104bpm [2044b/mi] 63cal 53/108rpm 0mi, 27:04 Cross - Strength	0mi, 20:04 Cross - Strength	2.5mi, 41:38 Run - General 1) 1mi - 16:21(16:21/mi) 131/146bpm [2141b/mi] 110cal 162/305W 2) 1mi - 16:53(16:53/mi) 131/146bpm [2212b/mi] 109cal 155/339W 3) 0.51mi - 8:24(16:27/mi) 130/147bpm [2138b/mi] 55cal 153/274W 0.5mi, 10:12 Walk - General 1) 0.49mi - 10:12(20:59/mi) 103/113bpm [2162b/mi] 48cal 55/60rpm 0mi, 28:15 Cross - Strength	0mi, 23:03 Cross - Strength
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
2.5mi, 41:44 Run - General 1) 1mi - 16:12(16:12/mi) 130/149bpm [2106b/mi] 112cal 164/317W 2) 1mi - 17:00(17:00/mi) 131/152bpm [2227b/mi] 112cal 157/286W 3) 0.5mi - 8:32(17:05/mi) 129/146bpm [2204b/mi] 54cal 151/280W 0.5mi, 10:15 Walk - General 1) 0.49mi - 10:15(20:59/mi) 100/111bpm [2099b/mi] 49cal 54/59rpm 0mi, 22:40 Cross - Strength	-	0mi, 23:26 Cross - Strength	0mi, 23:43 Cross - Strength	2.6mi, 42:09 Run - General 1) 1mi - 16:25(16:25/mi) 130/145bpm [2134b/mi] 111cal 164/295W 2) 1mi - 16:48(16:48/mi) 131/146bpm [2201b/mi] 109cal 161/400W 3) 0.55mi - 8:56(16:15/mi) 132/147bpm [2145b/mi] 60cal 169/308W 0.5mi, 10:11 Walk - General 1) 0.49mi - 10:11(20:57/mi) 100/110bpm [2095b/mi] 49cal 54/59rpm 0mi, 27:48 Cross - Strength	2.5mi, 49:30 Walk - General 1) 1mi - 19:51(19:51/mi) 99/111bpm [1965b/mi] 96cal 55/61rpm 2) 1mi - 19:32(19:32/mi) 102/109bpm [1992b/mi] 97cal 56/59rpm 3) 0.54mi - 10:07(18:49/mi) 104/111bpm [1957b/mi] 53cal 56/59rpm 0mi, 20:50 Cross - Strength	3.4mi, 53:57 Run - General 1) 1mi - 15:17(15:17/mi) 132/149bpm [2017b/mi] 107cal 174/296W 2) 1mi - 16:01(16:01/mi) 131/147bpm [2099b/mi] 105cal 158/316W 3) 1mi - 16:28(16:28/mi) 130/146bpm [2141b/mi] 104cal 151/278W 4) 0.35mi - 6:09(17:23/mi) 129/147bpm [2242b/mi] 39cal 152/304W 5) 0mi - 1(35:46/mi) 103/103bpm [3684b/mi] 0.5mi, 10:27 Walk - General 1) 0.49mi - 10:27(21:24/mi) 101/113bpm [2161b/mi] 50cal 53/60rpm 0mi, 22:21 Cross - Strength
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
2.2mi, 46:43 Walk - General 1) 1mi - 20:46(20:46/mi) 97/108bpm [2014b/mi] 98cal 53/59rpm 2) 1mi - 21:34(21:34/mi) 99/109bpm [2136b/mi] 97cal 53/59rpm 3) 0.22mi - 4:23(19:38/mi) 102/106bpm [2003b/mi] 22cal 54/58rpm 0mi, 20:46 Cross - Strength	2.5mi, 40:37 Run - General 1) 1mi - 15:53(15:53/mi) 131/145bpm [2082b/mi] 111cal 178/310W 2) 1mi - 16:40(16:40/mi) 132/146bpm [2201b/mi] 108cal 164/280W 3) 0.5mi - 8:03(16:11/mi) 130/145bpm [2103b/mi] 51cal 168/291W 0.5mi, 9:37 Walk - General 1) 0.5mi - 9:37(19:25/mi) 94/109bpm [1826b/mi] 49cal 55/59rpm	0mi, 25:34 Cross - Strength	2.5mi, 40:18 Run - General 1) 1mi - 15:48(15:48/mi) 131/147bpm [2069b/mi] 111cal 174/297W 2) 1mi - 16:26(16:26/mi) 132/150bpm [2169b/mi] 110cal 165/306W 3) 0.51mi - 8:04(15:57/mi) 131/149bpm [2090b/mi] 53cal 165/332W 0.5mi, 10:10 Walk - General 1) 0.5mi - 10:10(20:20/mi) 98/107bpm [1992b/mi] 48cal 54/59rpm 0mi, 28:20 Cross - Strength	0mi, 22:16 Cross - Strength	2.5mi, 40:13 Run - General 1) 1mi - 15:56(15:56/mi) 131/149bpm [2088b/mi] 114cal 165/285W 2) 1mi - 16:13(16:13/mi) 132/147bpm [2140b/mi] 110cal 159/272W 3) 0.52mi - 9:37(18:39/mi) 127/148bpm [2369b/mi] 59cal 139/316W 0.5mi, 10:00 Walk - General 1) 0.49mi - 10:00(20:25/mi) 101/110bpm [2062b/mi] 49cal 55/61rpm 0mi, 20:58 Cross - Strength	2mi, 41:05 Walk - General 1) 1mi - 20:21(20:21/mi) 101/109bpm [2055b/mi] 98cal 55/60rpm 2) 1mi - 20:44(20:46/mi) 100/110bpm [2077b/mi] 97cal 55/64rpm 0mi, 17:56 Cross - Strength

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