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emmanicholls

Last on at 9am, 1st Feb 2025

F45

About
Bests
All Races
Mileage
Training

Races
44
Miles
31831
Miles
122
Miles
2477
Miles
5080
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
1st Feb	Strength	0mi	52:09
1st Feb	General	3.4mi	1:05:15
1st Feb	General	13.1mi	2:05:49
31st Jan	Strength	0mi	1:03:26
31st Jan	General	7.4mi	1:10:19

12 Month Benchmarks	Run
Mile	7:00
5k	22:37
5mi	37:38
10k	47:28
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
75mi	19:20:31
150k	24:59:27

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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
2025	42	3	0	0	0	0	0	0	0	0	0	0	45
2025	154	13	0	0	0	0	0	0	0	0	0	0	167
2024	28	23	50	55	56	46	52	54	41	48	44	51	547
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	220	182	2306
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

Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 45:02 Bike - Spinning 1) 0mi - 45:02(0/mi) 175/194bpm [INFb/mi] 545cal Add a comment 5.5mi, 52:35 Run - General 1) 1mi - 10:07(10:07/mi) 149/166bpm [1509b/mi] 104cal 285/369W 2) 1mi - 9:22(9:22/mi) 143/152bpm [1340b/mi] 91cal 233/328W 3) 1mi - 9:41(9:41/mi) 162/178bpm [1569b/mi] 106cal 262/337W 4) 1mi - 9:18(9:18/mi) 162/173bpm [1507b/mi] 101cal 256/387W 5) 1mi - 9:13(9:13/mi) 151/176bpm [1392b/mi] 91cal 230/356W 6) 0.5mi - 4:53(9:43/mi) 143/159bpm [1390b/mi] 45cal 253/393W Add a comment	0mi, 1:09:32 Cross - Strength Add a comment	2.5mi, 51:09 Walk - General 1) 1mi - 21:42(21:42/mi) 105/139bpm [2278b/mi] 115cal 47/72rpm 2) 1mi - 19:47(19:47/mi) 98/109bpm [1940b/mi] 78cal 56/66rpm 3) 0.51mi - 9:40(19:06/mi) 103/114bpm [1967b/mi] 44cal 54/67rpm Add a comment 0mi, 1:05:23 Cross - Strength Add a comment 3mi, 28:31 Run - General 1) 1mi - 10:03(10:03/mi) 136/146bpm [1366b/mi] 95cal 272/369W 2) 1mi - 9:17(9:17/mi) 131/144bpm [1215b/mi] 84cal 251/340W 3) 1mi - 9:11(9:11/mi) 144/163bpm [1322b/mi] 89cal 249/359W 4) 0mi - 2(7:43/mi) 162/162bpm [1250b/mi] 270/271W Add a comment	7mi, 1:02:42 Run - Progressive 1) 1mi - 10:07(10:07/mi) 141/154bpm [1427b/mi] 98cal 245/352W 2) 1mi - 9:23(9:23/mi) 153/157bpm [1437b/mi] 101cal 263/337W 3) 1mi - 8:49(8:49/mi) 152/155bpm [1340b/mi] 93cal 282/370W 4) 1mi - 8:30(8:30/mi) 151/154bpm [1285b/mi] 89cal 265/303W 5) 1mi - 8:08(8:08/mi) 152/155bpm [1237b/mi] 85cal 268/306W 6) 1mi - 7:52(7:52/mi) 166/180bpm [1306b/mi] 89cal 269/392W 7) 1mi - 9:48(9:48/mi) 159/180bpm [1559b/mi] 107cal 257/394W 8) 0mi - 3(11:51/mi) 160/160bpm [1895b/mi] 1cal 319/319W Add a comment	2.7mi, 52:11 Walk - General 1) 1mi - 20:19(20:19/mi) 94/118bpm [1910b/mi] 90cal 54/68rpm 2) 1mi - 18:40(18:40/mi) 86/107bpm [1605b/mi] 83cal 57/66rpm 3) 0.69mi - 13:12(19:16/mi) 84/96bpm [1619b/mi] 53cal 58/119rpm Add a comment 0mi, 1:08:11 Cross - Strength Add a comment 3mi, 31:15 Run - General 1) 1mi - 10:23(10:23/mi) 136/144bpm [1411b/mi] 97cal 226/331W 2) 1mi - 10:03(10:03/mi) 129/139bpm [1296b/mi] 89cal 234/350W 3) 1mi - 10:48(10:48/mi) 128/143bpm [1383b/mi] 89cal 231/302W 4) 0mi - 1(4:49/mi) 126/126bpm [606b/mi] 219/224W Add a comment	0mi, 1:05:15 Cross - Strength Add a comment	0mi, 59:12 Cross - Strength Add a comment 3.1mi, 59:56 Walk - General 1) 1mi - 19:06(19:06/mi) 91/107bpm [1738b/mi] 90cal 55/67rpm 2) 1mi - 20:19(20:19/mi) 89/102bpm [1809b/mi] 84cal 52/66rpm 3) 1mi - 18:08(18:08/mi) 96/119bpm [1741b/mi] 84cal 58/64rpm 4) 0.11mi - 2:23(21:23/mi) 118/130bpm [2523b/mi] 13cal 53/60rpm Add a comment 7.4mi, 1:12:01 Run - General 1) 1mi - 10:02(10:02/mi) 135/151bpm [1355b/mi] 95cal 242/342W 2) 1mi - 9:37(9:37/mi) 147/158bpm [1414b/mi] 99cal 259/340W 3) 1mi - 9:34(9:34/mi) 151/158bpm [1444b/mi] 98cal 249/348W 4) 1mi - 9:24(9:24/mi) 143/154bpm [1344b/mi] 87cal 226/348W 5) 1mi - 9:26(9:26/mi) 138/150bpm [1301b/mi] 91cal 233/278W 6) 1mi - 9:43(9:43/mi) 137/141bpm [1331b/mi] 106cal 252/311W 7) 1mi - 10:17(10:17/mi) 140/144bpm [1441b/mi] 95cal 254/338W 8) 0.4mi - 3:59(9:59/mi) 133/139bpm [1328b/mi] 37cal 238/318W Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
1.6mi, 34:28 Walk - General 1) 1mi - 21:17(21:17/mi) 96/119bpm [2044b/mi] 88cal 51/79rpm 2) 0.6mi - 13:11(22:04/mi) 102/140bpm [2251b/mi] 61cal 48/71rpm Add a comment 3.2mi, 59:39 Walk - General 1) 1mi - 17:58(17:58/mi) 114/148bpm [2049b/mi] 100cal 57/66rpm 2) 1mi - 18:31(18:31/mi) 91/108bpm [1685b/mi] 84cal 56/64rpm 3) 1mi - 19:19(19:19/mi) 99/123bpm [1913b/mi] 82cal 57/68rpm 4) 0.21mi - 3:50(18:04/mi) 96/107bpm [1735b/mi] 17cal 58/65rpm Add a comment 7.5mi, 1:12:59 Run - Strides 1) 1mi - 10:01(10:01/mi) 140/153bpm [1402b/mi] 98cal 245/359W 2) 1mi - 10:26(10:26/mi) 146/152bpm [1522b/mi] 105cal 263/364W 3) 1mi - 9:51(9:51/mi) 144/152bpm [1418b/mi] 96cal 250/318W 4) 1mi - 9:33(9:33/mi) 130/158bpm [1242b/mi] 84cal 218/355W 5) 0.26mi - 2:24(9:14/mi) 135/146bpm [1247b/mi] 23cal 252/295W 6) 0.05mi - 19(6:29/mi) 148/152bpm [960b/mi] 4cal 313/339W 7) 0.22mi - 2:00(9:10/mi) 152/162bpm [1394b/mi] 21cal 256/338W 8) 0.05mi - 19(6:27/mi) 146/151bpm [942b/mi] 4cal 288/329W 9) 0.21mi - 2:00(9:24/mi) 155/162bpm [1456b/mi] 21cal 245/330W 10) 0.05mi - 21(7:08/mi) 148/162bpm [1055b/mi] 4cal 264/297W 11) 0.22mi - 2:00(9:14/mi) 154/166bpm [1422b/mi] 21cal 248/287W 12) 0.05mi - 22(7:16/mi) 150/158bpm [1091b/mi] 4cal 261/280W 13) 0.22mi - 2:00(8:55/mi) 153/165bpm [1365b/mi] 21cal 258/280W 14) 0.05mi - 20(6:49/mi) 150/158bpm [1024b/mi] 4cal 262/288W 15) 0.22mi - 2:00(9:12/mi) 153/163bpm [1407b/mi] 21cal 236/288W 16) 0.05mi - 20(6:40/mi) 153/164bpm [1020b/mi] 4cal 293/322W 17) 0.21mi - 2:00(9:34/mi) 155/168bpm [1483b/mi] 20cal 234/322W 18) 1mi - 10:18(10:18/mi) 149/163bpm [1535b/mi] 104cal 249/339W 19) 0.65mi - 6:24(9:55/mi) 133/157bpm [1318b/mi] 60cal 230/333W Add a comment	3.8mi, 37:33 Run - General 1) 1mi - 10:26(10:26/mi) 127/132bpm [1326b/mi] 93cal 265/309W 2) 1mi - 9:44(9:44/mi) 134/139bpm [1305b/mi] 90cal 239/327W 3) 1mi - 9:25(9:25/mi) 128/132bpm [1206b/mi] 78cal 201/251W 4) 0.76mi - 7:58(10:28/mi) 130/134bpm [1362b/mi] 65cal 243/330W Add a comment 0mi, 1:00:23 Cross - Strength Add a comment 3.5mi, 33:38 Run - General 1) 1mi - 9:26(9:26/mi) 147/154bpm [1386b/mi] 96cal 263/393W 2) 1mi - 10:11(10:11/mi) 159/173bpm [1619b/mi] 110cal 306/366W 3) 1mi - 9:16(9:16/mi) 152/172bpm [1409b/mi] 93cal 261/338W 4) 0.5mi - 4:45(9:30/mi) 133/153bpm [1262b/mi] 38cal 210/271W Add a comment	2.6mi, 51:20 Walk - General 1) 1mi - 21:11(21:11/mi) 101/136bpm [2139b/mi] 103cal 52/66rpm 2) 1mi - 18:28(18:28/mi) 104/132bpm [1920b/mi] 83cal 58/66rpm 3) 0.6mi - 11:41(19:25/mi) 93/122bpm [1806b/mi] 50cal 55/65rpm Add a comment 0mi, 1:06:42 Cross - Strength Add a comment	6.1mi, 55:00 Run - Intervals 1) 1mi - 10:04(10:04/mi) 134/148bpm [1350b/mi] 94cal 229/352W 2) 1mi - 9:24(9:24/mi) 139/147bpm [1306b/mi] 91cal 239/309W 3) 0.06mi - 32(9:24/mi) 134/136bpm [1260b/mi] 5cal 260/310W 4) 0.28mi - 2:00(7:09/mi) 134/140bpm [957b/mi] 18cal 286/310W 5) 0.11mi - 1:00(9:02/mi) 140/141bpm [1265b/mi] 10cal 272/319W 6) 0.29mi - 2:00(6:59/mi) 139/141bpm [970b/mi] 19cal 299/313W 7) 0.11mi - 1:00(8:49/mi) 141/142bpm [1243b/mi] 10cal 269/304W 8) 0.29mi - 2:00(6:49/mi) 141/144bpm [961b/mi] 20cal 294/313W 9) 0.11mi - 1:00(9:03/mi) 142/144bpm [1284b/mi] 10cal 265/332W 10) 0.28mi - 2:00(7:05/mi) 141/148bpm [999b/mi] 19cal 309/356W 11) 0.11mi - 1:00(9:14/mi) 141/144bpm [1302b/mi] 9cal 266/309W 12) 0.29mi - 2:00(6:58/mi) 138/145bpm [961b/mi] 19cal 301/373W 13) 0.11mi - 1:00(8:53/mi) 140/143bpm [1243b/mi] 9cal 248/303W 14) 1mi - 9:09(9:09/mi) 149/158bpm [1364b/mi] 93cal 241/285W 15) 0.08mi - 51(10:18/mi) 146/148bpm [1503b/mi] 8cal 224/236W 16) 0.98mi - 10:00(10:10/mi) 147/167bpm [1495b/mi] 102cal 252/341W Add a comment	2.5mi, 49:23 Walk - General 1) 1mi - 21:41(21:41/mi) 110/139bpm [2384b/mi] 118cal 46/65rpm 2) 1mi - 19:09(19:09/mi) 91/112bpm [1743b/mi] 79cal 57/67rpm 3) 0.45mi - 8:33(18:59/mi) 97/111bpm [1841b/mi] 39cal 54/65rpm Add a comment 3.8mi, 36:45 Run - General 1) 1mi - 10:15(10:15/mi) 120/127bpm [1230b/mi] 88cal 268/325W 2) 1mi - 9:30(9:30/mi) 137/159bpm [1301b/mi] 91cal 246/332W 3) 1mi - 9:17(9:17/mi) 136/147bpm [1262b/mi] 84cal 207/254W 4) 0.75mi - 7:44(10:19/mi) 151/170bpm [1557b/mi] 77cal 247/350W Add a comment 0mi, 57:43 Cross - Strength Add a comment 3.5mi, 33:53 Run - General 1) 1mi - 9:37(9:37/mi) 136/145bpm [1309b/mi] 93cal 244/367W 2) 1mi - 10:14(10:14/mi) 150/176bpm [1535b/mi] 107cal 295/342W 3) 1mi - 9:14(9:14/mi) 159/177bpm [1467b/mi] 98cal 244/315W 4) 0.5mi - 4:48(9:31/mi) 143/163bpm [1361b/mi] 40cal 201/283W Add a comment	0mi, 1:12:36 Cross - Strength Add a comment	0mi, 56:57 Cross - Strength Add a comment 3.5mi, 1:05:08 Walk - General 1) 1mi - 20:37(20:37/mi) 95/118bpm [1958b/mi] 94cal 49/65rpm 2) 1mi - 18:22(18:22/mi) 91/106bpm [1672b/mi] 79cal 57/72rpm 3) 1mi - 17:57(17:57/mi) 92/114bpm [1652b/mi] 85cal 57/64rpm 4) 0.45mi - 8:11(18:06/mi) 101/123bpm [1828b/mi] 39cal 59/125rpm Add a comment 10mi, 1:38:59 Run - General 1) 1mi - 9:54(9:54/mi) 139/148bpm [1377b/mi] 95cal 233/358W 2) 1mi - 10:27(10:27/mi) 149/156bpm [1557b/mi] 111cal 285/366W 3) 1mi - 10:07(10:07/mi) 147/171bpm [1487b/mi] 96cal 242/330W 4) 1mi - 9:34(9:34/mi) 156/172bpm [1492b/mi] 99cal 250/333W 5) 1mi - 9:45(9:45/mi) 129/143bpm [1258b/mi] 94cal 242/400W 6) 1mi - 10:02(10:02/mi) 147/163bpm [1474b/mi] 99cal 249/344W 7) 1mi - 9:37(9:37/mi) 145/158bpm [1395b/mi] 91cal 222/305W 8) 1mi - 9:29(9:29/mi) 139/144bpm [1318b/mi] 97cal 236/282W 9) 1mi - 9:45(9:45/mi) 136/141bpm [1325b/mi] 99cal 228/275W 10) 1mi - 10:18(10:18/mi) 140/158bpm [1442b/mi] 102cal 248/329W 11) 0mi - 2(8:35/mi) 131/131bpm [1123b/mi] 295/295W Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
7.9mi, 1:16:53 Run - General 1) 1mi - 9:48(9:48/mi) 127/141bpm [1245b/mi] 89cal 250/365W 2) 1mi - 9:33(9:33/mi) 134/141bpm [1280b/mi] 92cal 263/350W 3) 1mi - 9:35(9:35/mi) 135/146bpm [1293b/mi] 89cal 248/346W 4) 1mi - 9:29(9:29/mi) 127/145bpm [1203b/mi] 86cal 219/361W 5) 1mi - 9:25(9:25/mi) 135/144bpm [1271b/mi] 88cal 229/259W 6) 1mi - 9:49(9:49/mi) 136/146bpm [1336b/mi] 91cal 237/295W 7) 1mi - 10:10(10:10/mi) 135/151bpm [1373b/mi] 98cal 239/330W 8) 0.9mi - 9:04(10:05/mi) 136/156bpm [1371b/mi] 88cal 244/327W Add a comment	0mi, 1:07:02 Cross - Strength Add a comment 5.4mi, 58:33 Run - Hill Strides 1) 1mi - 9:59(9:59/mi) 135/151bpm [1347b/mi] 96cal 258/367W 2) 1mi - 10:17(10:17/mi) 154/162bpm [1585b/mi] 109cal 255/368W 3) 1mi - 9:21(9:21/mi) 145/152bpm [1356b/mi] 92cal 233/284W 4) 1mi - 9:24(9:24/mi) 144/152bpm [1354b/mi] 90cal 243/329W 5) 0.65mi - 6:08(9:27/mi) 139/144bpm [1314b/mi] 53cal 219/281W 6) 0.02mi - 10(6:54/mi) 137/138bpm [946b/mi] 2cal 349/458W 7) 0.08mi - 2:00(26:03/mi) 123/145bpm [3203b/mi] 9cal 71/449W 8) 0.02mi - 10(7:18/mi) 111/116bpm [810b/mi] 1cal 331/453W 9) 0.07mi - 2:00(26:51/mi) 120/132bpm [3223b/mi] 6cal 82/450W 10) 0.02mi - 10(7:13/mi) 115/121bpm [831b/mi] 2cal 271/426W 11) 0.09mi - 2:00(23:17/mi) 127/135bpm [2956b/mi] 8cal 89/428W 12) 0.02mi - 10(7:37/mi) 123/126bpm [937b/mi] 1cal 364/463W 13) 0.08mi - 2:00(25:39/mi) 123/138bpm [3155b/mi] 8cal 83/444W 14) 0.02mi - 10(7:07/mi) 114/116bpm [811b/mi] 1cal 169/467W 15) 0.07mi - 2:00(28:54/mi) 123/134bpm [3555b/mi] 8cal 69/485W 16) 0.02mi - 10(7:25/mi) 120/126bpm [890b/mi] 1cal 385/478W 17) 0.19mi - 2:00(10:30/mi) 144/152bpm [1511b/mi] 19cal 269/442W 18) 0.04mi - 23(9:54/mi) 152/154bpm [1504b/mi] 4cal 304/314W Add a comment	0mi, 1:00:41 Cross - Strength Add a comment 2.7mi, 50:04 Walk - General 1) 1mi - 20:03(20:03/mi) 118/140bpm [2365b/mi] 115cal 51/66rpm 2) 1mi - 17:26(17:26/mi) 109/137bpm [1899b/mi] 89cal 59/66rpm 3) 0.69mi - 12:36(18:11/mi) 78/93bpm [1418b/mi] 52cal 59/65rpm Add a comment	8.8mi, 1:18:30 Run - Intervals 1) 1mi - 9:36(9:36/mi) 131/140bpm [1259b/mi] 90cal 251/381W 2) 1mi - 9:33(9:33/mi) 141/147bpm [1346b/mi] 96cal 252/322W 3) 0.02mi - 10(10:21/mi) 142/142bpm [1470b/mi] 2cal 239/242W 4) 0.4mi - 3:00(7:31/mi) 144/147bpm [1082b/mi] 31cal 278/300W 5) 0.21mi - 2:00(9:31/mi) 144/147bpm [1370b/mi] 20cal 238/287W 6) 0.4mi - 3:00(7:25/mi) 147/151bpm [1091b/mi] 32cal 281/347W 7) 0.21mi - 2:00(9:20/mi) 144/150bpm [1345b/mi] 20cal 256/309W 8) 0.43mi - 3:00(6:57/mi) 146/150bpm [1015b/mi] 31cal 307/398W 9) 0.16mi - 2:00(12:50/mi) 144/148bpm [1848b/mi] 18cal 179/398W 10) 0.43mi - 3:00(7:00/mi) 171/180bpm [1198b/mi] 36cal 307/341W 11) 0.18mi - 2:00(11:23/mi) 161/180bpm [1832b/mi] 21cal 185/302W 12) 0.44mi - 3:00(6:53/mi) 175/183bpm [1205b/mi] 37cal 301/360W 13) 0.22mi - 2:00(9:17/mi) 170/181bpm [1579b/mi] 23cal 272/341W 14) 0.42mi - 3:00(7:04/mi) 176/184bpm [1244b/mi] 38cal 310/360W 15) 0.14mi - 2:00(13:59/mi) 156/185bpm [2182b/mi] 19cal 129/310W 16) 0.43mi - 3:00(6:59/mi) 173/182bpm [1207b/mi] 37cal 315/373W 17) 0.18mi - 2:00(11:05/mi) 161/181bpm [1784b/mi] 21cal 190/323W 18) 0.42mi - 3:00(7:05/mi) 173/181bpm [1227b/mi] 37cal 306/351W 19) 0.19mi - 2:00(10:31/mi) 174/181bpm [1831b/mi] 23cal 197/315W 20) 1mi - 9:28(9:28/mi) 152/168bpm [1438b/mi] 95cal 252/312W 21) 0.05mi - 32(11:06/mi) 146/148bpm [1619b/mi] 5cal 307/325W 22) 0.88mi - 9:11(10:27/mi) 144/165bpm [1505b/mi] 92cal 239/318W Add a comment	2.4mi, 48:44 Walk - General 1) 1mi - 19:54(19:54/mi) 107/131bpm [2130b/mi] 110cal 51/67rpm 2) 1mi - 20:20(20:20/mi) 102/124bpm [2074b/mi] 85cal 53/71rpm 3) 0.44mi - 8:29(19:25/mi) 104/125bpm [2020b/mi] 41cal 52/65rpm Add a comment 0mi, 1:12:18 Cross - Strength Add a comment 7.5mi, 1:10:53 Run - Strides 1) 1mi - 9:50(9:50/mi) 128/142bpm [1259b/mi] 90cal 255/343W 2) 1mi - 9:35(9:35/mi) 151/159bpm [1446b/mi] 100cal 280/370W 3) 1mi - 9:13(9:13/mi) 141/160bpm [1299b/mi] 86cal 243/369W 4) 0.09mi - 51(9:12/mi) 147/160bpm [1351b/mi] 8cal 189/233W 5) 0.05mi - 19(6:29/mi) 144/148bpm [933b/mi] 4cal 282/316W 6) 0.22mi - 2:00(9:17/mi) 155/162bpm [1438b/mi] 22cal 236/317W 7) 0.05mi - 19(6:13/mi) 150/158bpm [933b/mi] 4cal 262/289W 8) 0.22mi - 2:00(9:06/mi) 154/160bpm [1403b/mi] 22cal 239/283W 9) 0.05mi - 20(6:37/mi) 153/160bpm [1013b/mi] 4cal 331/366W 10) 0.22mi - 2:00(9:08/mi) 155/165bpm [1416b/mi] 21cal 227/345W 11) 0.05mi - 20(6:35/mi) 147/158bpm [967b/mi] 4cal 274/324W 12) 0.19mi - 1:46(9:25/mi) 157/165bpm [1478b/mi] 20cal 243/323W 13) 0.05mi - 20(6:36/mi) 155/165bpm [1022b/mi] 4cal 277/307W 14) 0.21mi - 2:00(9:44/mi) 161/169bpm [1568b/mi] 23cal 233/286W 15) 0.05mi - 20(6:33/mi) 156/166bpm [1023b/mi] 4cal 277/292W 16) 0.21mi - 2:00(9:33/mi) 162/168bpm [1547b/mi] 23cal 246/291W 17) 1mi - 9:25(9:25/mi) 151/162bpm [1421b/mi] 97cal 241/271W 18) 1mi - 9:53(9:53/mi) 152/169bpm [1501b/mi] 102cal 260/355W 19) 0.86mi - 8:24(9:48/mi) 149/168bpm [1459b/mi] 85cal 262/378W Add a comment	0mi, 1:11:44 Cross - Strength Add a comment 5.2mi, 49:39 Run - General 1) 1mi - 10:03(10:03/mi) 126/140bpm [1267b/mi] 92cal 293/378W 2) 1mi - 9:16(9:16/mi) 134/148bpm [1242b/mi] 87cal 245/328W 3) 1mi - 9:43(9:43/mi) 164/178bpm [1593b/mi] 108cal 261/357W 4) 1mi - 9:10(9:10/mi) 153/168bpm [1403b/mi] 94cal 229/327W 5) 1mi - 9:15(9:15/mi) 149/167bpm [1379b/mi] 93cal 246/317W 6) 0.2mi - 2:11(10:42/mi) 155/164bpm [1659b/mi] 23cal 268/348W Add a comment	-
Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1
10.2mi, 1:37:03 Run - General 1) 1mi - 9:39(9:39/mi) 136/151bpm [1314b/mi] 94cal 234/363W 2) 1mi - 10:02(10:02/mi) 144/151bpm [1445b/mi] 104cal 299/373W 3) 1mi - 9:28(9:28/mi) 138/150bpm [1307b/mi] 85cal 261/364W 4) 1mi - 9:09(9:09/mi) 152/176bpm [1392b/mi] 94cal 268/363W 5) 1mi - 9:36(9:36/mi) 148/168bpm [1422b/mi] 94cal 260/421W 6) 1mi - 9:31(9:31/mi) 148/168bpm [1407b/mi] 94cal 261/370W 7) 1mi - 9:16(9:16/mi) 140/164bpm [1297b/mi] 90cal 242/329W 8) 1mi - 9:05(9:05/mi) 149/154bpm [1352b/mi] 90cal 251/357W 9) 1mi - 9:16(9:16/mi) 146/152bpm [1354b/mi] 94cal 245/319W 10) 1mi - 9:53(9:53/mi) 152/168bpm [1503b/mi] 100cal 246/371W 11) 0.2mi - 2:06(10:32/mi) 137/160bpm [1444b/mi] 22cal 300/359W Add a comment	0mi, 1:02:56 Cross - Strength Add a comment 5.8mi, 1:00:55 Run - Hill Strides 1) 1mi - 9:50(9:50/mi) 133/142bpm [1308b/mi] 94cal 301/385W 2) 1mi - 9:13(9:13/mi) 132/135bpm [1217b/mi] 84cal 243/345W 3) 1mi - 9:48(9:48/mi) 139/156bpm [1363b/mi] 94cal 259/377W 4) 1mi - 9:11(9:11/mi) 144/161bpm [1322b/mi] 88cal 229/330W 5) 1mi - 9:14(9:14/mi) 143/160bpm [1320b/mi] 89cal 248/361W 6) 0.01mi - 6(9:33/mi) 138/138bpm [1318b/mi] 1cal 257/262W 7) 0.02mi - 10(7:05/mi) 139/140bpm [985b/mi] 2cal 364/454W 8) 0.08mi - 2:00(26:21/mi) 125/142bpm [3294b/mi] 9cal 85/409W 9) 0.02mi - 10(6:55/mi) 112/115bpm [774b/mi] 1cal 356/473W 10) 0.08mi - 2:00(24:47/mi) 119/130bpm [2949b/mi] 7cal 73/444W 11) 0.02mi - 10(7:12/mi) 121/125bpm [871b/mi] 1cal 386/509W 12) 0.09mi - 2:00(22:43/mi) 118/138bpm [2680b/mi] 9cal 82/421W 13) 0.02mi - 10(7:18/mi) 122/128bpm [890b/mi] 1cal 395/525W 14) 0.08mi - 2:00(23:39/mi) 119/136bpm [2813b/mi] 8cal 81/497W 15) 0.02mi - 10(7:19/mi) 112/117bpm [820b/mi] 1cal 219/421W 16) 0.09mi - 2:00(23:00/mi) 118/129bpm [2713b/mi] 8cal 98/442W 17) 0.02mi - 10(7:45/mi) 119/125bpm [922b/mi] 1cal 284/396W 18) 0.19mi - 2:00(10:42/mi) 142/151bpm [1519b/mi] 19cal 263/401W 19) 0.05mi - 32(10:18/mi) 151/153bpm [1554b/mi] 6cal 283/296W Add a comment	0mi, 1:07:38 Cross - Strength Add a comment 1.9mi, 33:12 Walk - General 1) 1mi - 18:38(18:38/mi) 115/139bpm [2143b/mi] 113cal 54/77rpm 2) 0.86mi - 14:34(17:01/mi) 109/129bpm [1856b/mi] 72cal 62/71rpm Add a comment 4mi, 37:46 Run - General 1) 1mi - 9:56(9:56/mi) 149/171bpm [1481b/mi] 103cal 270/364W 2) 1mi - 9:25(9:25/mi) 151/161bpm [1421b/mi] 99cal 272/347W 3) 1mi - 9:01(9:01/mi) 146/164bpm [1317b/mi] 90cal 231/329W 4) 1mi - 9:22(9:22/mi) 150/167bpm [1404b/mi] 93cal 251/366W 5) 0mi - 2(9:04/mi) 162/162bpm [1470b/mi] 276/278W Add a comment	10.3mi, 1:27:37 Run - Intervals 1) 1mi - 9:54(9:54/mi) 135/146bpm [1337b/mi] 96cal 251/355W 2) 0.55mi - 5:06(9:15/mi) 140/145bpm [1294b/mi] 51cal 215/269W 3) 1mi - 7:44(7:44/mi) 144/149bpm [1113b/mi] 82cal 284/312W 4) 1mi - 7:28(7:28/mi) 151/155bpm [1128b/mi] 82cal 300/386W 5) 1mi - 7:22(7:22/mi) 155/181bpm [1143b/mi] 80cal 295/319W 6) 0.28mi - 3:00(10:44/mi) 172/181bpm [1846b/mi] 35cal 223/431W 7) 1mi - 7:22(7:22/mi) 177/184bpm [1303b/mi] 93cal 290/334W 8) 1mi - 7:25(7:25/mi) 180/183bpm [1336b/mi] 94cal 285/324W 9) 1mi - 7:39(7:39/mi) 180/184bpm [1376b/mi] 97cal 285/363W 10) 0.26mi - 3:00(11:23/mi) 165/181bpm [1877b/mi] 30cal 186/291W 11) 0.09mi - 52(9:47/mi) 156/157bpm [1527b/mi] 9cal 246/254W 12) 0.03mi - 16(10:42/mi) 159/160bpm [1702b/mi] 3cal 219/233W 13) 0.35mi - 3:00(8:40/mi) 176/183bpm [1525b/mi] 38cal 351/421W 14) 0.23mi - 3:00(12:58/mi) 156/180bpm [2023b/mi] 31cal 189/316W 15) 0.38mi - 3:00(7:50/mi) 157/161bpm [1229b/mi] 34cal 313/428W 16) 0.27mi - 3:00(11:04/mi) 150/160bpm [1659b/mi] 26cal 184/304W 17) 0.87mi - 8:28(9:47/mi) 148/156bpm [1448b/mi] 75cal 222/295W Add a comment	0mi, 59:48 Cross - Strength Add a comment 2.6mi, 47:58 Walk - General 1) 1mi - 19:36(19:36/mi) 115/135bpm [2254b/mi] 109cal 54/65rpm 2) 1mi - 17:01(17:01/mi) 107/129bpm [1822b/mi] 85cal 61/65rpm 3) 0.63mi - 11:20(17:55/mi) 99/123bpm [1774b/mi] 53cal 59/69rpm Add a comment	0mi, 1:03:26 Cross - Strength Add a comment 7.4mi, 1:10:19 Run - General 1) 1mi - 9:44(9:44/mi) 150/159bpm [1461b/mi] 101cal 258/348W 2) 1mi - 9:33(9:33/mi) 153/159bpm [1462b/mi] 102cal 287/381W 3) 1mi - 9:23(9:23/mi) 158/171bpm [1483b/mi] 99cal 269/373W 4) 1mi - 9:06(9:06/mi) 144/158bpm [1311b/mi] 89cal 229/373W 5) 1mi - 9:08(9:08/mi) 146/150bpm [1333b/mi] 90cal 230/261W 6) 1mi - 9:35(9:35/mi) 148/152bpm [1417b/mi] 96cal 231/297W 7) 1mi - 9:52(9:52/mi) 152/156bpm [1501b/mi] 101cal 267/373W 8) 0.4mi - 3:58(9:48/mi) 141/144bpm [1383b/mi] 38cal 252/322W Add a comment	0mi, 52:09 Cross - Strength Add a comment 3.4mi, 1:05:15 Walk - General 1) 1mi - 20:40(20:40/mi) 101/139bpm [2087b/mi] 107cal 48/123rpm 2) 1mi - 18:43(18:43/mi) 91/103bpm [1703b/mi] 79cal 57/66rpm 3) 1mi - 17:57(17:57/mi) 98/118bpm [1759b/mi] 89cal 56/68rpm 4) 0.44mi - 7:55(18:11/mi) 94/112bpm [1709b/mi] 35cal 59/65rpm Add a comment 13.1mi, 2:05:49 Run - General 1) 1mi - 9:30(9:30/mi) 139/149bpm [1322b/mi] 95cal 243/353W 2) 1mi - 10:19(10:19/mi) 143/146bpm [1476b/mi] 106cal 291/361W 3) 1mi - 9:47(9:47/mi) 140/146bpm [1370b/mi] 93cal 250/355W 4) 1mi - 9:18(9:18/mi) 143/160bpm [1329b/mi] 91cal 256/344W 5) 1mi - 9:31(9:31/mi) 134/161bpm [1275b/mi] 90cal 245/408W 6) 1mi - 9:28(9:28/mi) 141/158bpm [1335b/mi] 91cal 263/354W 7) 1mi - 9:24(9:24/mi) 153/162bpm [1439b/mi] 99cal 268/340W 8) 1mi - 9:25(9:25/mi) 139/157bpm [1309b/mi] 94cal 247/366W 9) 1mi - 9:17(9:17/mi) 137/159bpm [1272b/mi] 96cal 252/361W 10) 1mi - 9:19(9:19/mi) 127/137bpm [1183b/mi] 91cal 204/276W 11) 1mi - 10:28(10:28/mi) 135/152bpm [1412b/mi] 104cal 272/345W 12) 1mi - 9:22(9:22/mi) 134/142bpm [1254b/mi] 93cal 239/336W 13) 1mi - 9:27(9:27/mi) 137/144bpm [1294b/mi] 88cal 232/330W 14) 0.11mi - 1:14(11:29/mi) 135/143bpm [1550b/mi] 12cal 282/309W Add a comment

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