emmanicholls

Last on at 7am, 5th Nov 2024

F45

About
Bests
All Races
Mileage
Training

Races
44
Miles
31294
Miles
122
Miles
2477
Miles
4952
WAVA
67.07%
5k
21:58
10k
54:24
Half
1:37:51
Mara
3:33:08
400m
6:15
1500m
29:11

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Recent Training
5th Nov	General	2.6mi	50:08
5th Nov	Strength	0mi	1:08:49
4th Nov	General	2.4mi	48:38
4th Nov	General	3.7mi	36:13
4th Nov	Strength	0mi	52:35

12 Month Benchmarks	Run
Mile	7:00
5k	22:37
5mi	37:38
10k	48:22
10mi	1:21:14
Half	1:47:03
20mi	2:46:15
Mara	3:42:20
50k	5:19:43
40mi	7:23:42
75k	8:55:16
50mi	9:38:29
100k	12:58:55

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Best Times
Best WAVA

Dist	Races	2002	2003	2004	2005	2006	2007	2008	2009	2010	2012	2016	2017	PB	WB
5km	1								21:58 67.07					21:58 7:04/mi	67.07
13.1mi	23	1:55:00 56.07	1:48:30 59.42	2:00:46 53.39	1:53:00 57.06	2:01:00 53.29	1:51:00 58.09	1:40:54 63.90	1:41:47 63.35	1:39:28 64.84	2:06:45 50.99	1:37:51 66.76		1:37:51 7:28/mi	66.76
26.2mi	14		4:34:00 48.89		4:11:00 53.37		4:21:00 51.33	3:40:55 60.64	3:36:44 61.81	3:33:08 62.86			3:38:01 62.06	3:33:08 8:08/mi	62.86

2021		Result	WAVA	Distance
6 Oct	Coastal Ultra Xtreme			215km
2017		Result	WAVA	Distance
2 Apr	Greater Manchester Marathon SB	3:38:01	62.06	26.2mi
2016		Result	WAVA	Distance
25 Sep	Barnstaple Half Marathon PB	1:37:51	66.76	13.1mi
2012		Result	WAVA	Distance
18 Mar	Run Falmouth SB	2:06:45	50.99	13.1mi
2010		Result	WAVA	Distance
10 Oct	Leicester Marathon	3:42:27	60.22	26.2mi
11 Sep	Two2go marathon	3:55:00	57.01	26.2mi
14 Aug	West Cornwall Sprint Triathlon	1:21:38		750m/20km/5km
1 Aug	Indian Queens Half Marathon	1:47:39	59.91	13.1mi
17 Jul	Kernowfest Standard Triathlon	2:56:13		1500m/37.5km/10km
4 Jul	Mytri Mylor Triathlon	1:45:55		750m/12mi/4mi
26 Jun	St Ives Biathlon			1.5mi/1.5mi
6 Jun	Helston Triathlon	1:30:34		400m/16mi/3.5mi
25 Apr	London Marathon PB	3:33:08	62.86	26.2mi
11 Apr	Taunton Half Marathon SB	1:39:28	64.84	13.1mi
4 Apr	Penzance Triathlon	1:53:05		400m/15.5mi/4mi
7 Mar	Duchy Marathon	3:36:31	61.87	26.2mi
2009		Result	WAVA	Distance
27 Dec	Trelissick Estate Winter 10k	52:57	56.23	10km
6 Dec	Rock ‘n' Roll Las Vegas Marathon	4:05:24	54.59	26.2mi
15 Nov	Cornish Marathon	3:47:57	58.77	26.2mi
11 Oct	Eden Project Half Marathon	1:50:04	58.58	13.1mi
26 Sep	Votwo Atlantic Coast Challenge: Day 2	4:45:20	46.95	26.2mi
6 Sep	Bristol Half Marathon	1:47:51	59.78	13.1mi
2 Aug	Indian Queens Half Marathon	1:42:55	62.65	13.1mi
5 Jul	Launceston Half Marathon	1:49:48	58.72	13.1mi
31 May	Edinburgh Marathon SB	3:36:44	61.81	26.2mi
17 May	Race for life - Falmouth PB	21:58	67.07	5km
5 Apr	Taunton Half Marathon SB	1:41:47	63.35	13.1mi
1 Mar	Bideford Half Marathon	1:45:44	60.98	13.1mi
2008		Result	WAVA	Distance
16 Nov	Cornish Marathon	4:02:38	55.21	26.2mi
19 Oct	Abingdon Marathon SB	3:40:55	60.64	26.2mi
21 Sep	Truro Half Marathon	1:58:10	54.56	13.1mi
14 Sep	Bristol Half Marathon SB	1:40:54	63.90	13.1mi
3 Aug	Indian Queens Half Marathon	1:47:29	59.99	13.1mi
4 May	Saltash Half Marathon	1:49:59	58.62	13.1mi
16 Mar	Bath Half	1:45:22	61.19	13.1mi
2007		Result	WAVA	Distance
16 Sep	City of Truro Half Marathon SB	1:51:00	58.09	13.1mi
11 Mar	Duchy Marathon SB	4:21:00	51.33	26.2mi
2006		Result	WAVA	Distance
24 Sep	Truro Half Marathon SB	2:01:00	53.29	13.1mi
2005		Result	WAVA	Distance
18 Sep	Truro Half Marathon SB	1:53:00	57.06	13.1mi
13 Mar	Duchy Marathon SB	4:11:00	53.37	26.2mi
2004		Result	WAVA	Distance
19 Sep	Truro Half Marathon SB	2:00:46	53.39	13.1mi
2003		Result	WAVA	Distance
21 Sep	Truro Half Marathon	2:09:00	49.98	13.1mi
7 Sep	Duchy Marathon SB	4:34:00	48.89	26.2mi
16 Mar	Bath Half SB	1:48:30	59.42	13.1mi
2002		Result	WAVA	Distance
22 Sep	Truro Half Marathon	2:07:00	50.77	13.1mi
17 Mar	Bath Half SB	1:55:00	56.07	13.1mi

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	28	23	50	55	56	46	52	54	41	48	12	0	465
2024	0	0	0	0	0	0	0.9	0	0	0	0	0	0.9
2024	192	176	171	238	184	234	127	215	169	197	32	0	1936
2023	42	36	58	57	54	58	59	59	40	42	44	41	591
2023	253	80	187	186	197	174	205	198	203	155	93	181	2114
2022	57	37	57	59	59	62	64	45	51	62	46	58	658
2022	0	0.3	0	0	0	0	0	1	0	0	0	0	1.3
2022	182	169	219	273	224	111	141	194	202	208	181	236	2340
2021	77	58	74	79	74	62	70	66	70	60	57	56	803
2021	256	196	261	262	231	196	230	171	213	213	165	181	2574
2020	40	41	37	51	93	69	75	66	63	80	55	69	737
2020	256	158	208	219	279	249	212	266	225	119	199	233	2622
2019	33	54	75	48	44	38	29	53	35	45	43	66	562
2019	223	183	257	300	319	284	158	267	225	177	207	314	2913
2019	0	0	0	0	0	0	1	0	10	0	0	0	12
2018	47	61	55	54	55	53	42	47	70	65	50	77	676
2018	161	163	168	192	245	232	241	292	256	108	190	185	2434
2017	0	0	0	53	35	31	45	46	69	41	35	59	413
2017	239	224	174	135	158	205	242	280	182	112	139	133	2223
2017	0	0	0	0	13	0	0	0	0	0	0	0	13
2016	71	77	84	71	124	126	134	186	150	135	191	230	1577
2016	0	0	0	15	0	0	22	0	0	0	0	0	38
2015	24	23	0	0	0	0	0	0	0	0	0	0	47
2015	69	50	33	25	18	46	80	82	85	60	85	118	750
2014	28	28	34	26	25	67	95	30	16	33	41	73	493
2013	32	9	0	2	0	0	0	0	0	0	0	0	42
2012	0	0	0	0	0	0	0	1	0	0	0	0	1
2012	95	100	77	69	112	120	116	89	85	74	71	55	1060
2011	10.6	12.3	5.7	2.7	0.9	0	0	1.9	1	2.5	0	0	37.7
2011	109	142	141	94	52	36	7	0	0	0	19	56	654
2011	48	52	0	0	0	0	0	0	0	0	0	0	100
2010	6.3	8.7	13.3	11.1	7.8	7.6	4.6	3.9	0	5.2	4.7	7.2	80.3
2010	214	252	272	183	182	209	244	244	155	98	131	109	2294
2010	67	126	99	93	89	140	143	92	40	50	95	30	1064
2009	226	199	280	291	255	138	230	154	208	209	191	135	2516
2009	79	73	97	80	30	0	0	48	85	123	76	22	714
2008	0	0	0	0	0	0	1	0	0	0	0	0	1
2008	191	251	213	322	278	94	189	280	281	230	182	241	2751
2008	0	0	0	0	0	0	90	87	100	106	90	62	536

Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
3mi, 30:56 Run - Recovery Run 1) 1mi - 10:37(10:37/mi) 128/136bpm [1360b/mi] 92cal 234/321W 2) 1mi - 9:59(9:59/mi) 131/136bpm [1308b/mi] 87cal 216/259W 3) 1mi - 10:17(10:17/mi) 132/156bpm [1358b/mi] 93cal 243/335W 4) 0mi - 2(10:38/mi) 136/136bpm [1446b/mi] 302/302W Add a comment	2.7mi, 52:49 Walk - General 1) 1mi - 20:03(20:03/mi) 90/104bpm [1804b/mi] 84cal 51/77rpm 2) 1mi - 19:06(19:06/mi) 87/101bpm [1662b/mi] 82cal 55/64rpm 3) 0.74mi - 13:40(18:32/mi) 92/104bpm [1705b/mi] 58cal 56/65rpm Add a comment 0mi, 1:09:08 Cross - Strength Add a comment	0mi, 1:17:03 Cross - Strength Add a comment	0mi, 27:32 Cross - Strength Add a comment 3.1mi, 58:13 Walk - General 1) 1mi - 20:55(20:55/mi) 112/144bpm [2343b/mi] 121cal 51/88rpm 2) 1mi - 17:54(17:54/mi) 93/112bpm [1665b/mi] 76cal 59/123rpm 3) 1mi - 17:27(17:27/mi) 102/113bpm [1779b/mi] 77cal 58/65rpm 4) 0.1mi - 1:57(18:50/mi) 97/102bpm [1828b/mi] 9cal 58/62rpm Add a comment 5.5mi, 55:00 Run - General 1) 1mi - 10:09(10:09/mi) 129/140bpm [1309b/mi] 91cal 240/344W 2) 1mi - 9:53(9:53/mi) 131/139bpm [1294b/mi] 89cal 259/337W 3) 1mi - 9:36(9:36/mi) 126/144bpm [1210b/mi] 81cal 211/340W 4) 1mi - 9:53(9:53/mi) 124/135bpm [1225b/mi] 95cal 229/285W 5) 1mi - 10:29(10:29/mi) 142/164bpm [1488b/mi] 97cal 243/340W 6) 0.5mi - 5:01(9:57/mi) 153/160bpm [1522b/mi] 50cal 223/303W Add a comment	0mi, 46:08 Bike - Spinning 1) 0mi - 46:08(0/mi) 167/188bpm [INFb/mi] 511cal Add a comment 5.3mi, 57:54 Run - Trail Run 1) 1mi - 11:11(11:11/mi) 130/151bpm [1454b/mi] 95cal 209/337W 2) 1mi - 11:20(11:20/mi) 137/145bpm [1553b/mi] 100cal 203/342W 3) 1mi - 10:26(10:26/mi) 135/144bpm [1409b/mi] 92cal 228/356W 4) 1mi - 10:48(10:48/mi) 132/141bpm [1425b/mi] 94cal 259/348W 5) 1mi - 11:19(11:19/mi) 133/159bpm [1505b/mi] 104cal 221/355W 6) 0.3mi - 2:50(9:26/mi) 130/140bpm [1226b/mi] 29cal 232/284W Add a comment	0mi, 1:03:45 Cross - Strength Add a comment	3.8mi, 37:28 Run - General 1) 1mi - 10:36(10:36/mi) 136/142bpm [1441b/mi] 99cal 259/321W 2) 1mi - 9:31(9:31/mi) 143/147bpm [1360b/mi] 93cal 247/342W 3) 1mi - 9:25(9:25/mi) 141/151bpm [1327b/mi] 86cal 205/256W 4) 0.76mi - 7:57(10:29/mi) 160/169bpm [1679b/mi] 82cal 239/323W Add a comment 0mi, 1:03:03 Cross - Strength Add a comment 3.5mi, 33:51 Run - General 1) 1mi - 9:42(9:42/mi) 132/140bpm [1280b/mi] 89cal 243/357W 2) 1mi - 10:08(10:08/mi) 159/178bpm [1612b/mi] 107cal 305/370W 3) 1mi - 9:09(9:09/mi) 157/176bpm [1436b/mi] 93cal 260/345W 4) 0.5mi - 4:52(9:38/mi) 136/158bpm [1311b/mi] 41cal 207/264W Add a comment
Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22
2.6mi, 47:31 Walk - General 1) 1mi - 19:12(19:12/mi) 107/132bpm [2055b/mi] 100cal 53/66rpm 2) 1mi - 17:33(17:33/mi) 98/120bpm [1720b/mi] 83cal 59/66rpm 3) 0.59mi - 10:46(18:11/mi) 91/111bpm [1654b/mi] 47cal 57/66rpm Add a comment 6.2mi, 1:00:04 Run - General 1) 1mi - 10:02(10:02/mi) 132/149bpm [1324b/mi] 91cal 241/334W 2) 1mi - 9:39(9:39/mi) 148/159bpm [1429b/mi] 96cal 259/336W 3) 1mi - 9:20(9:20/mi) 135/157bpm [1259b/mi] 82cal 226/371W 4) 1mi - 9:21(9:21/mi) 142/149bpm [1327b/mi] 89cal 234/266W 5) 1mi - 9:35(9:35/mi) 146/155bpm [1399b/mi] 94cal 239/291W 6) 1mi - 9:58(9:58/mi) 148/170bpm [1475b/mi] 99cal 248/349W 7) 0.21mi - 2:10(10:32/mi) 145/158bpm [1527b/mi] 23cal 280/320W Add a comment	1.8mi, 33:49 Walk - General 1) 1mi - 18:01(18:01/mi) 114/134bpm [2054b/mi] 101cal 55/68rpm 2) 0.84mi - 15:48(18:44/mi) 97/118bpm [1817b/mi] 70cal 55/67rpm Add a comment 3.8mi, 36:38 Run - General 1) 1mi - 10:30(10:30/mi) 117/130bpm [1228b/mi] 87cal 265/323W 2) 1mi - 9:28(9:28/mi) 131/147bpm [1240b/mi] 86cal 247/342W 3) 1mi - 9:19(9:19/mi) 132/150bpm [1230b/mi] 80cal 208/247W 4) 0.75mi - 7:21(9:49/mi) 151/173bpm [1483b/mi] 74cal 253/367W Add a comment 0mi, 1:03:58 Cross - Strength Add a comment 3.5mi, 34:17 Run - General 1) 1mi - 9:53(9:53/mi) 131/143bpm [1296b/mi] 90cal 246/364W 2) 1mi - 10:14(10:14/mi) 162/173bpm [1658b/mi] 110cal 289/339W 3) 1mi - 9:22(9:22/mi) 146/167bpm [1368b/mi] 89cal 240/312W 4) 0.5mi - 4:48(9:31/mi) 131/152bpm [1247b/mi] 41cal 202/284W Add a comment	0mi, 1:05:33 Cross - Strength Add a comment	0mi, 28:45 Cross - Strength Add a comment 4.2mi, 1:14:47 Walk - General 1) 1mi - 19:03(19:03/mi) 109/142bpm [2076b/mi] 106cal 53/118rpm 2) 1mi - 17:46(17:46/mi) 99/123bpm [1760b/mi] 80cal 57/114rpm 3) 1mi - 16:52(16:52/mi) 97/105bpm [1636b/mi] 80cal 59/63rpm 4) 1mi - 17:18(17:18/mi) 100/123bpm [1730b/mi] 87cal 58/64rpm 5) 0.2mi - 3:48(19:13/mi) 106/119bpm [2037b/mi] 20cal 54/62rpm Add a comment 10.2mi, 1:35:50 Run - Strides 1) 1mi - 9:42(9:42/mi) 130/137bpm [1261b/mi] 88cal 234/352W 2) 1mi - 10:07(10:07/mi) 138/146bpm [1396b/mi] 97cal 284/349W 3) 1mi - 9:42(9:42/mi) 141/173bpm [1368b/mi] 89cal 235/331W 4) 1mi - 9:10(9:10/mi) 156/174bpm [1429b/mi] 94cal 242/317W 5) 1mi - 9:22(9:22/mi) 133/150bpm [1245b/mi] 89cal 241/377W 6) 1mi - 9:18(9:18/mi) 138/157bpm [1283b/mi] 94cal 280/401W 7) 0.84mi - 7:44(9:11/mi) 140/165bpm [1286b/mi] 72cal 226/347W 8) 0.05mi - 20(6:34/mi) 149/154bpm [978b/mi] 4cal 276/314W 9) 0.21mi - 2:00(9:19/mi) 157/167bpm [1463b/mi] 21cal 253/320W 10) 0.05mi - 19(6:28/mi) 148/156bpm [957b/mi] 3cal 293/327W 11) 0.22mi - 2:00(9:18/mi) 165/166bpm [1534b/mi] 22cal 277/329W 12) 0.05mi - 21(6:58/mi) 164/165bpm [1142b/mi] 4cal 295/318W 13) 0.22mi - 2:00(8:58/mi) 160/165bpm [1436b/mi] 21cal 282/340W 14) 0.05mi - 19(6:17/mi) 157/160bpm [985b/mi] 4cal 300/339W 15) 0.23mi - 2:00(8:51/mi) 158/161bpm [1397b/mi] 21cal 270/320W 16) 0.05mi - 19(6:13/mi) 156/161bpm [970b/mi] 4cal 302/333W 17) 0.23mi - 2:00(8:42/mi) 163/167bpm [1419b/mi] 22cal 286/335W 18) 0.05mi - 19(6:24/mi) 159/161bpm [1018b/mi] 4cal 285/331W 19) 0.22mi - 2:00(8:55/mi) 164/167bpm [1461b/mi] 22cal 292/344W 20) 1mi - 9:55(9:55/mi) 158/171bpm [1568b/mi] 102cal 266/385W 21) 0.73mi - 6:54(9:25/mi) 150/172bpm [1413b/mi] 70cal 253/321W Add a comment	0mi, 45:22 Bike - Spinning 1) 0mi - 45:22(0/mi) 174/191bpm [INFb/mi] 538cal Add a comment	3.5mi, 33:35 Run - General 1) 1mi - 10:19(10:19/mi) 165/178bpm [1703b/mi] 111cal 280/369W 2) 1mi - 9:00(9:00/mi) 158/173bpm [1422b/mi] 91cal 237/353W 3) 1mi - 9:08(9:08/mi) 143/149bpm [1307b/mi] 83cal 233/366W 4) 0.5mi - 5:07(10:10/mi) 142/149bpm [1444b/mi] 46cal 254/352W Add a comment 0mi, 56:33 Cross - Strength Add a comment 6.1mi, 57:25 Run - General 1) 1mi - 9:41(9:41/mi) 157/166bpm [1519b/mi] 99cal 246/361W 2) 1mi - 9:49(9:49/mi) 170/176bpm [1669b/mi] 108cal 277/331W 3) 1mi - 8:58(8:58/mi) 153/168bpm [1372b/mi] 89cal 238/328W 4) 1mi - 8:55(8:55/mi) 150/166bpm [1336b/mi] 83cal 230/296W 5) 1mi - 9:55(9:55/mi) 162/177bpm [1607b/mi] 104cal 287/383W 6) 1mi - 9:13(9:13/mi) 166/176bpm [1529b/mi] 99cal 250/395W 7) 0.1mi - 55(9:19/mi) 163/164bpm [1519b/mi] 10cal 261/289W Add a comment	2.1mi, 40:18 Walk - General 1) 1mi - 20:48(20:48/mi) 76/92bpm [1581b/mi] 79cal 50/75rpm 2) 1mi - 18:31(18:31/mi) 80/98bpm [1481b/mi] 77cal 57/66rpm 3) 0.05mi - 59(20:04/mi) 86/93bpm [1726b/mi] 4cal 57/61rpm Add a comment 0mi, 1:08:50 Cross - Strength Add a comment
Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
0mi, 25:05 Cross - Strength Add a comment 7mi, 1:00:12 Run - Intervals 1) 1mi - 9:41(9:41/mi) 113/123bpm [1094b/mi] 76cal 234/360W 2) 1mi - 9:25(9:25/mi) 123/129bpm [1158b/mi] 81cal 242/305W 3) 0.05mi - 32(9:56/mi) 120/121bpm [1191b/mi] 4cal 247/322W 4) 0.08mi - 30(6:33/mi) 128/133bpm [838b/mi] 4cal 286/340W 5) 0.06mi - 30(7:42/mi) 133/134bpm [1024b/mi] 5cal 290/316W 6) 0.08mi - 30(6:32/mi) 133/135bpm [869b/mi] 4cal 258/300W 7) 0.06mi - 30(8:09/mi) 138/138bpm [1124b/mi] 5cal 279/301W 8) 0.08mi - 30(6:31/mi) 137/138bpm [894b/mi] 5cal 298/346W 9) 0.06mi - 30(8:31/mi) 137/139bpm [1166b/mi] 5cal 295/343W 10) 0.08mi - 30(6:05/mi) 139/144bpm [847b/mi] 5cal 312/343W 11) 0.06mi - 30(8:18/mi) 140/143bpm [1162b/mi] 5cal 299/334W 12) 0.08mi - 30(6:08/mi) 138/141bpm [847b/mi] 5cal 282/334W 13) 0.06mi - 30(8:38/mi) 142/145bpm [1226b/mi] 5cal 277/313W 14) 0.08mi - 30(6:15/mi) 147/150bpm [919b/mi] 5cal 308/341W 15) 0.06mi - 30(8:02/mi) 145/147bpm [1165b/mi] 5cal 304/330W 16) 0.08mi - 30(6:19/mi) 133/134bpm [841b/mi] 4cal 300/322W 17) 0.06mi - 30(7:53/mi) 133/134bpm [1049b/mi] 4cal 274/308W 18) 0.08mi - 30(6:05/mi) 136/142bpm [827b/mi] 5cal 297/333W 19) 0.06mi - 30(7:54/mi) 141/142bpm [1113b/mi] 5cal 289/323W 20) 0.08mi - 30(6:09/mi) 141/142bpm [868b/mi] 5cal 307/332W 21) 0.06mi - 30(8:14/mi) 142/142bpm [1169b/mi] 5cal 291/321W 22) 0.08mi - 30(6:06/mi) 141/141bpm [861b/mi] 5cal 270/311W 23) 0.06mi - 30(8:13/mi) 142/143bpm [1167b/mi] 5cal 280/312W 24) 0.08mi - 30(6:20/mi) 142/144bpm [899b/mi] 5cal 206/312W 25) 0.06mi - 30(8:18/mi) 138/138bpm [1146b/mi] 5cal 307/355W 26) 0.08mi - 30(6:04/mi) 141/143bpm [856b/mi] 5cal 329/357W 27) 0.06mi - 30(8:11/mi) 164/167bpm [1341b/mi] 5cal 314/362W 28) 0.08mi - 30(6:17/mi) 166/168bpm [1044b/mi] 6cal 301/360W 29) 0.06mi - 30(8:05/mi) 167/168bpm [1351b/mi] 6cal 309/351W 30) 0.08mi - 30(6:20/mi) 166/167bpm [1053b/mi] 6cal 325/346W 31) 0.06mi - 30(8:06/mi) 166/167bpm [1345b/mi] 6cal 302/338W 32) 0.08mi - 30(6:14/mi) 163/164bpm [1015b/mi] 6cal 313/334W 33) 0.06mi - 30(8:25/mi) 163/164bpm [1371b/mi] 5cal 323/343W 34) 0.08mi - 30(6:20/mi) 161/163bpm [1020b/mi] 5cal 281/319W 35) 0.06mi - 30(8:07/mi) 158/158bpm [1283b/mi] 5cal 296/327W 36) 0.08mi - 30(6:31/mi) 159/164bpm [1036b/mi] 5cal 318/339W 37) 0.06mi - 30(7:47/mi) 159/166bpm [1239b/mi] 5cal 308/332W 38) 0.08mi - 30(6:34/mi) 151/152bpm [991b/mi] 5cal 308/340W 39) 0.06mi - 30(8:04/mi) 149/151bpm [1202b/mi] 5cal 290/323W 40) 0.07mi - 30(6:51/mi) 151/153bpm [1036b/mi] 5cal 261/316W 41) 0.06mi - 30(7:56/mi) 153/154bpm [1214b/mi] 5cal 292/322W 42) 0.08mi - 30(6:05/mi) 153/155bpm [930b/mi] 5cal 326/361W 43) 1mi - 9:17(9:17/mi) 157/163bpm [1459b/mi] 96cal 243/351W 44) 1mi - 9:50(9:50/mi) 153/170bpm [1504b/mi] 97cal 252/336W 45) 0.19mi - 1:58(10:11/mi) 140/157bpm [1426b/mi] 19cal 266/331W Add a comment	2mi, 39:16 Walk - General 1) 1mi - 20:14(20:14/mi) 111/137bpm [2246b/mi] 110cal 50/71rpm 2) 1mi - 18:15(18:15/mi) 102/129bpm [1861b/mi] 83cal 57/115rpm 3) 0.04mi - 48(19:28/mi) 109/112bpm [2122b/mi] 4cal 57/61rpm Add a comment 3.5mi, 33:54 Run - General 1) 1mi - 10:18(10:18/mi) 128/162bpm [1319b/mi] 90cal 275/372W 2) 1mi - 9:03(9:03/mi) 149/167bpm [1350b/mi] 89cal 232/337W 3) 1mi - 9:18(9:18/mi) 145/167bpm [1348b/mi] 86cal 225/384W 4) 0.5mi - 5:15(10:27/mi) 159/172bpm [1660b/mi] 52cal 249/342W Add a comment 0mi, 51:12 Cross - Strength Add a comment 5.8mi, 55:19 Run - General 1) 1mi - 9:34(9:34/mi) 145/158bpm [1388b/mi] 93cal 251/374W 2) 1mi - 10:26(10:26/mi) 171/182bpm [1783b/mi] 116cal 288/364W 3) 1mi - 9:49(9:49/mi) 177/183bpm [1738b/mi] 113cal 297/370W 4) 1mi - 9:20(9:20/mi) 165/185bpm [1541b/mi] 97cal 250/416W 5) 1mi - 8:55(8:55/mi) 164/182bpm [1463b/mi] 93cal 268/414W 6) 0.81mi - 7:14(8:58/mi) 147/160bpm [1319b/mi] 67cal 220/289W Add a comment	0mi, 1:10:41 Cross - Strength Add a comment	0mi, 35:19 Cross - Strength Add a comment 3.1mi, 54:56 Walk - General 1) 1mi - 19:28(19:28/mi) 121/138bpm [2356b/mi] 116cal 54/65rpm 2) 1mi - 17:20(17:20/mi) 104/113bpm [1804b/mi] 77cal 60/68rpm 3) 1mi - 16:43(16:43/mi) 93/104bpm [1554b/mi] 76cal 59/65rpm 4) 0.08mi - 1:25(16:48/mi) 97/106bpm [1630b/mi] 7cal 60/63rpm Add a comment 11mi, 1:34:39 Run - Steady-State 1) 1mi - 9:43(9:43/mi) 138/152bpm [1341b/mi] 92cal 247/359W 2) 1mi - 9:28(9:28/mi) 153/168bpm [1450b/mi] 97cal 262/346W 3) 1mi - 9:15(9:15/mi) 154/169bpm [1424b/mi] 95cal 259/359W 4) 1mi - 8:43(8:43/mi) 147/170bpm [1281b/mi] 83cal 237/374W 5) 1mi - 7:47(7:47/mi) 169/175bpm [1314b/mi] 87cal 279/342W 6) 1mi - 7:56(7:56/mi) 176/180bpm [1395b/mi] 93cal 309/414W 7) 1mi - 7:59(7:59/mi) 177/180bpm [1414b/mi] 93cal 309/357W 8) 1mi - 7:52(7:52/mi) 178/183bpm [1401b/mi] 93cal 310/389W 9) 1mi - 7:47(7:47/mi) 178/181bpm [1385b/mi] 92cal 283/348W 10) 1mi - 7:53(7:53/mi) 178/180bpm [1403b/mi] 93cal 273/314W 11) 1mi - 10:14(10:14/mi) 161/179bpm [1648b/mi] 107cal 244/330W 12) 0.01mi - 3(8:30/mi) 160/161bpm [1360b/mi] 285/287W Add a comment	3.9mi, 1:13:55 Walk - General 1) 1mi - 22:58(22:58/mi) 84/111bpm [1929b/mi] 87cal 47/70rpm 2) 1mi - 17:55(17:55/mi) 82/108bpm [1469b/mi] 79cal 57/66rpm 3) 1mi - 17:23(17:23/mi) 91/119bpm [1581b/mi] 85cal 59/65rpm 4) 0.91mi - 15:39(17:12/mi) 88/109bpm [1514b/mi] 69cal 60/70rpm Add a comment 11.4mi, 2:06:24 Run - Trail Run 1) 1mi - 11:03(11:03/mi) 116/123bpm [1282b/mi] 86cal 211/294W 2) 1mi - 11:27(11:27/mi) 112/126bpm [1282b/mi] 86cal 160/362W 3) 1mi - 10:07(10:07/mi) 104/121bpm [1052b/mi] 75cal 196/308W 4) 1mi - 10:09(10:09/mi) 122/150bpm [1239b/mi] 86cal 248/343W 5) 1mi - 9:24(9:24/mi) 155/170bpm [1456b/mi] 94cal 240/322W 6) 1mi - 11:39(11:39/mi) 163/175bpm [1899b/mi] 114cal 135/318W 7) 1mi - 10:13(10:13/mi) 169/190bpm [1728b/mi] 106cal 181/280W 8) 1mi - 10:42(10:42/mi) 156/169bpm [1668b/mi] 96cal 166/286W 9) 1mi - 14:20(14:20/mi) 157/174bpm [2250b/mi] 123cal 85/430W 10) 1mi - 11:12(11:12/mi) 151/165bpm [1690b/mi] 93cal 178/336W 11) 1mi - 12:04(12:04/mi) 160/171bpm [1931b/mi] 115cal 153/456W 12) 0.4mi - 4:04(10:07/mi) 158/167bpm [1600b/mi] 38cal 132/298W Add a comment	1.3mi, 27:12 Walk - General 1) 1mi - 20:32(20:32/mi) 90/106bpm [1848b/mi] 83cal 54/62rpm 2) 0.34mi - 6:40(19:52/mi) 84/95bpm [1668b/mi] 26cal 56/59rpm Add a comment 6.1mi, 1:01:39 Run - General 1) 1mi - 11:14(11:14/mi) 132/140bpm [1483b/mi] 102cal 277/352W 2) 1mi - 10:08(10:08/mi) 151/174bpm [1531b/mi] 102cal 273/391W 3) 1mi - 9:24(9:24/mi) 154/176bpm [1446b/mi] 92cal 246/338W 4) 1mi - 9:30(9:30/mi) 137/148bpm [1301b/mi] 87cal 201/359W 5) 1mi - 9:24(9:24/mi) 139/155bpm [1307b/mi] 88cal 231/316W 6) 1mi - 11:05(11:05/mi) 163/176bpm [1807b/mi] 115cal 227/375W 7) 0.1mi - 53(8:56/mi) 129/135bpm [1153b/mi] 8cal 198/243W Add a comment 0mi, 1:04:46 Cross - Strength Add a comment 3.5mi, 33:56 Run - General 1) 1mi - 9:51(9:51/mi) 149/160bpm [1467b/mi] 97cal 249/358W 2) 1mi - 10:08(10:08/mi) 168/176bpm [1703b/mi] 111cal 290/352W 3) 1mi - 9:14(9:14/mi) 157/173bpm [1449b/mi] 93cal 243/305W 4) 0.5mi - 4:43(9:25/mi) 135/157bpm [1272b/mi] 40cal 201/278W Add a comment	3.4mi, 1:04:39 Walk - General 1) 1mi - 20:59(21:00/mi) 96/117bpm [2015b/mi] 95cal 50/69rpm 2) 1mi - 18:19(18:19/mi) 93/102bpm [1703b/mi] 78cal 58/74rpm 3) 1mi - 17:46(17:46/mi) 98/115bpm [1741b/mi] 87cal 57/64rpm 4) 0.42mi - 7:35(18:07/mi) 101/127bpm [1830b/mi] 35cal 59/64rpm Add a comment 0mi, 1:09:29 Cross - Strength Add a comment
Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
8mi, 1:08:50 Run - Intervals 1) 1mi - 9:39(9:39/mi) 119/129bpm [1149b/mi] 78cal 246/367W 2) 1mi - 9:19(9:19/mi) 129/138bpm [1201b/mi] 84cal 245/322W 3) 0.08mi - 45(9:26/mi) 136/137bpm [1284b/mi] 7cal 282/337W 4) 0.14mi - 1:00(6:56/mi) 142/146bpm [984b/mi] 10cal 299/331W 5) 0.12mi - 1:00(8:15/mi) 145/147bpm [1195b/mi] 10cal 304/344W 6) 0.15mi - 1:00(6:49/mi) 141/144bpm [961b/mi] 10cal 304/324W 7) 0.12mi - 1:00(8:02/mi) 143/144bpm [1148b/mi] 10cal 293/318W 8) 0.15mi - 1:00(6:40/mi) 143/146bpm [954b/mi] 10cal 318/348W 9) 0.12mi - 1:00(8:03/mi) 149/155bpm [1198b/mi] 10cal 301/344W 10) 0.15mi - 1:00(6:38/mi) 154/155bpm [1022b/mi] 11cal 298/322W 11) 0.13mi - 1:00(7:47/mi) 154/156bpm [1198b/mi] 10cal 297/310W 12) 0.15mi - 1:00(6:42/mi) 165/181bpm [1106b/mi] 11cal 323/336W 13) 0.12mi - 1:00(8:06/mi) 180/182bpm [1458b/mi] 12cal 294/334W 14) 0.15mi - 1:00(6:44/mi) 179/184bpm [1205b/mi] 12cal 307/331W 15) 0.12mi - 1:00(8:05/mi) 183/185bpm [1480b/mi] 12cal 281/328W 16) 0.15mi - 1:00(6:42/mi) 181/185bpm [1214b/mi] 12cal 298/315W 17) 0.12mi - 1:00(8:32/mi) 184/186bpm [1570b/mi] 12cal 290/313W 18) 0.15mi - 1:00(6:36/mi) 181/185bpm [1195b/mi] 12cal 298/323W 19) 0.12mi - 1:00(8:16/mi) 183/185bpm [1514b/mi] 12cal 270/311W 20) 0.15mi - 1:00(6:47/mi) 181/185bpm [1226b/mi] 12cal 298/320W 21) 0.12mi - 1:00(8:14/mi) 183/185bpm [1505b/mi] 12cal 281/312W 22) 0.15mi - 1:00(6:33/mi) 182/185bpm [1193b/mi] 12cal 305/319W 23) 0.12mi - 1:00(8:28/mi) 186/187bpm [1576b/mi] 13cal 274/315W 24) 0.15mi - 1:00(6:31/mi) 184/187bpm [1200b/mi] 13cal 317/336W 25) 0.12mi - 1:00(8:18/mi) 184/187bpm [1529b/mi] 12cal 285/329W 26) 0.15mi - 1:00(6:39/mi) 181/186bpm [1203b/mi] 12cal 303/323W 27) 1mi - 8:53(8:53/mi) 169/187bpm [1501b/mi] 98cal 251/331W 28) 1mi - 9:55(9:55/mi) 164/173bpm [1626b/mi] 106cal 261/350W 29) 0.78mi - 7:19(9:19/mi) 153/168bpm [1426b/mi] 71cal 232/311W Add a comment	1.2mi, 26:08 Walk - General 1) 1mi - 22:38(22:38/mi) 86/97bpm [1946b/mi] 84cal 49/62rpm 2) 0.15mi - 3:30(22:44/mi) 87/102bpm [1977b/mi] 13cal 51/79rpm Add a comment 3.7mi, 1:09:38 Walk - General 1) 1mi - 18:27(18:27/mi) 116/143bpm [2140b/mi] 97cal 55/115rpm 2) 1mi - 17:04(17:04/mi) 97/123bpm [1655b/mi] 81cal 58/73rpm 3) 1mi - 20:42(20:42/mi) 106/135bpm [2195b/mi] 105cal 51/80rpm 4) 0.66mi - 13:25(20:16/mi) 91/121bpm [1844b/mi] 53cal 54/123rpm Add a comment 9.1mi, 1:41:18 Run - Trail Run 1) 1mi - 10:50(10:50/mi) 138/155bpm [1495b/mi] 102cal 252/353W 2) 1mi - 9:45(9:45/mi) 142/164bpm [1385b/mi] 93cal 226/326W 3) 1mi - 12:34(12:34/mi) 162/178bpm [2037b/mi] 122cal 134/442W 4) 1mi - 11:34(11:34/mi) 168/181bpm [1943b/mi] 118cal 113/384W 5) 1mi - 12:44(12:44/mi) 166/180bpm [2115b/mi] 127cal 96/402W 6) 1mi - 11:14(11:14/mi) 170/178bpm [1911b/mi] 117cal 213/382W 7) 1mi - 11:43(11:43/mi) 158/174bpm [1851b/mi] 97cal 122/300W 8) 1mi - 10:13(10:13/mi) 168/177bpm [1718b/mi] 107cal 245/378W 9) 1mi - 9:42(9:42/mi) 158/176bpm [1532b/mi] 101cal 246/377W 10) 0.1mi - 57(9:09/mi) 131/141bpm [1199b/mi] 9cal 197/242W Add a comment 0mi, 1:04:07 Cross - Strength Add a comment	0mi, 40:51 Cross - Strength Add a comment 0mi, 58:51 Cross - Strength Add a comment	1.5mi, 31:38 Walk - General 1) 1mi - 21:02(21:02/mi) 108/126bpm [2272b/mi] 97cal 52/65rpm 2) 0.5mi - 10:36(21:03/mi) 82/96bpm [1726b/mi] 39cal 52/61rpm Add a comment 4.2mi, 1:16:47 Walk - General 1) 1mi - 20:41(20:41/mi) 115/136bpm [2379b/mi] 116cal 50/79rpm 2) 1mi - 17:52(17:52/mi) 108/121bpm [1930b/mi] 78cal 58/122rpm 3) 1mi - 17:43(17:43/mi) 102/130bpm [1807b/mi] 81cal 58/119rpm 4) 1mi - 17:07(17:07/mi) 96/106bpm [1643b/mi] 79cal 59/79rpm 5) 0.2mi - 3:24(17:21/mi) 97/104bpm [1683b/mi] 16cal 60/64rpm Add a comment 12mi, 1:41:14 Run - Steady-State 1) 1mi - 9:35(9:35/mi) 115/128bpm [1102b/mi] 78cal 255/361W 2) 1mi - 9:11(9:11/mi) 126/149bpm [1158b/mi] 81cal 269/351W 3) 1mi - 9:04(9:04/mi) 154/171bpm [1396b/mi] 93cal 257/380W 4) 1mi - 8:35(8:35/mi) 146/167bpm [1253b/mi] 83cal 249/402W 5) 1mi - 7:45(7:45/mi) 165/170bpm [1278b/mi] 85cal 285/315W 6) 1mi - 8:00(8:00/mi) 173/176bpm [1384b/mi] 91cal 291/351W 7) 1mi - 7:55(7:55/mi) 173/181bpm [1371b/mi] 90cal 283/357W 8) 1mi - 7:40(7:40/mi) 179/184bpm [1372b/mi] 91cal 313/399W 9) 1mi - 7:36(7:36/mi) 177/180bpm [1346b/mi] 89cal 300/363W 10) 1mi - 7:49(7:49/mi) 175/179bpm [1367b/mi] 90cal 277/329W 11) 1mi - 7:51(7:51/mi) 174/180bpm [1366b/mi] 90cal 285/407W 12) 1mi - 10:11(10:11/mi) 156/181bpm [1589b/mi] 103cal 240/354W 13) 0mi - 2(12:28/mi) 157/157bpm [1958b/mi] 276/276W Add a comment	1.5mi, 32:51 Walk - General 1) 1mi - 21:07(21:07/mi) 87/100bpm [1838b/mi] 85cal 52/120rpm 2) 0.54mi - 11:43(21:53/mi) 89/99bpm [1948b/mi] 43cal 50/61rpm Add a comment 12.2mi, 2:02:47 Run - Trail Run 1) 1mi - 10:36(10:36/mi) 136/146bpm [1441b/mi] 97cal 221/322W 2) 1mi - 11:30(11:30/mi) 145/157bpm [1667b/mi] 104cal 204/349W 3) 1mi - 10:06(10:06/mi) 158/172bpm [1596b/mi] 104cal 235/339W 4) 1mi - 10:19(10:19/mi) 167/175bpm [1724b/mi] 111cal 271/326W 5) 1mi - 9:06(9:06/mi) 153/173bpm [1392b/mi] 91cal 257/366W 6) 1mi - 9:18(9:18/mi) 152/172bpm [1415b/mi] 93cal 256/341W 7) 1mi - 10:20(10:20/mi) 157/174bpm [1623b/mi] 105cal 246/323W 8) 1mi - 10:08(10:08/mi) 155/171bpm [1571b/mi] 100cal 230/338W 9) 1mi - 10:20(10:20/mi) 160/172bpm [1653b/mi] 103cal 225/332W 10) 1mi - 10:19(10:19/mi) 153/170bpm [1579b/mi] 98cal 221/316W 11) 1mi - 9:31(9:31/mi) 154/167bpm [1465b/mi] 94cal 249/357W 12) 1mi - 9:20(9:20/mi) 152/159bpm [1418b/mi] 96cal 244/283W 13) 0.21mi - 1:54(9:10/mi) 155/157bpm [1420b/mi] 20cal 259/291W Add a comment	2.4mi, 48:38 Walk - General 1) 1mi - 21:01(21:01/mi) 110/131bpm [2312b/mi] 114cal 47/75rpm 2) 1mi - 20:01(20:01/mi) 106/131bpm [2122b/mi] 84cal 54/67rpm 3) 0.44mi - 7:35(17:05/mi) 122/132bpm [2084b/mi] 41cal 60/66rpm Add a comment 3.7mi, 36:13 Run - General 1) 1mi - 10:16(10:16/mi) 121/131bpm [1241b/mi] 85cal 280/331W 2) 1mi - 9:13(9:13/mi) 140/165bpm [1289b/mi] 85cal 227/340W 3) 1mi - 10:40(10:40/mi) 155/183bpm [1654b/mi] 108cal 226/407W 4) 0.7mi - 6:05(8:38/mi) 158/182bpm [1364b/mi] 62cal 252/340W Add a comment 0mi, 52:35 Cross - Strength Add a comment 4.3mi, 40:55 Run - General 1) 1mi - 9:45(9:45/mi) 143/155bpm [1394b/mi] 94cal 240/323W 2) 1mi - 9:48(9:48/mi) 147/174bpm [1441b/mi] 97cal 274/361W 3) 1mi - 9:23(9:23/mi) 167/178bpm [1566b/mi] 102cal 273/365W 4) 1mi - 9:09(9:09/mi) 145/170bpm [1327b/mi] 85cal 240/373W 5) 0.3mi - 2:50(9:23/mi) 136/155bpm [1276b/mi] 27cal 214/267W Add a comment	2.6mi, 50:08 Walk - General 1) 1mi - 20:42(20:42/mi) 91/115bpm [1884b/mi] 91cal 50/64rpm 2) 1mi - 18:11(18:11/mi) 90/105bpm [1636b/mi] 79cal 58/65rpm 3) 0.6mi - 11:15(18:43/mi) 86/100bpm [1610b/mi] 47cal 56/65rpm Add a comment 0mi, 1:08:49 Cross - Strength Add a comment

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