Exmoor Runner

Last on at 11pm, 20th Dec 2024

M55 Somerset

Coyote (61)

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Minehead RC

About Me
A trail runner at heart who also enjoys a fair bit of road running Show More...

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My parkrun
Minehead parkrun

Recent Training
20th Dec	Long Run	11.2mi	1:33:57
19th Dec	General	5.6mi	42:42
18th Dec	General	9.3mi	1:31:59
16th Dec	General	1.5mi	14:35
16th Dec	General	1.5mi	19:43

12 Month Benchmarks	Run
Mile	5:52
5k	18:43
5mi	31:32
10k	39:06
10mi	1:03:49
Half	1:24:50

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2024 Targets	Set your targets
Run 1500

Recent Threads
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
3mi	5												18:42 77.16	18:23 78.49						18:23 6:08/mi	78.49
5mi	1																31:27 79.60			31:27 6:17/mi	79.60
5.8mi	1																45:21 64.31			45:21 7:53/mi	64.31
6mi	4				51:31 52.98	51:15 53.68					46:24 61.79									46:24 7:44/mi	61.79
10km	4														41:51 73.47		41:20 75.71			41:20 6:39/mi	75.71
6.2mi	1												42:09 72.64							42:09 6:45/mi	72.64
6.7mi	1																49:06 69.06			49:06 7:20/mi	69.06
9.5mi	1				1:09:27 63.70															1:09:27 7:19/mi	63.70
10mi	20		1:08:00 67.56	1:19:45 58.08	1:24:36 55.20	1:20:07 58.76		1:17:45 61.57	1:13:32 65.66	1:22:57 58.70	1:21:05 60.56								1:04:11 82.94	1:04:11 6:25/mi	82.94
13.1mi	35	1:31:40 65.72	1:28:33 68.59	1:26:38 70.69	1:32:48 66.54	1:30:29 68.81	1:27:44 71.56	1:24:47 74.68	1:30:06 70.88	1:29:06 72.30		1:28:05 74.41	1:26:40 76.30	1:24:19 79.13		1:23:24 81.47	1:24:24 81.23	1:27:57 78.68	1:25:29 81.71	1:23:24 6:22/mi	81.71
13.5mi	3																1:34:33 74.88	1:37:40 73.16	1:57:50 61.21	1:34:33 7:00/mi	74.88
13.7mi	1																1:44:19 69.58			1:44:19 7:37/mi	69.58
15mi	4		2:37:30 44.91														2:09:28 61.17	2:06:32 63.17		2:06:32 8:26/mi	63.17
16mi	4								2:24:54 54.54			2:25:27 55.77	2:25:50 56.12	2:17:45 59.94						2:17:45 8:37/mi	59.94
18mi	1																		2:59:19 54.70	2:59:19 9:58/mi	54.70
26.2mi	1																3:17:26 72.81			3:17:26 7:32/mi	72.81

2024		Result	WAVA	Distance
10 Nov	Drogo 10	1:19:47	66.73	10mi
3 Nov	Bideford 10 PB	1:04:11	82.94	10mi
6 Oct	Quantock Trail Run	1:57:21	59.52	13.1mi
22 Sep	Doone Run	1:27:27	60.32	10mi
14 Jul	Lundy Island Race SB	1:57:50	61.21	13.5mi
5 May	Hartland Hartbreaker PB	2:59:19	54.70	18mi
31 Mar	Gloucester Half Marathon SB	1:25:29	81.71	13.1mi
24 Mar	Feighan Fury	1:21:59	64.34	10mi
2023		Result	WAVA	Distance
8 Oct	Burnham on Sea Half Marathon SB	1:27:57	78.68	13.1mi
10 Sep	Blackdown Hills Trail Run	1:46:15	65.13	13.1mi
25 Jun	North Devon AONB Half Marathon	1:42:37	67.43	13.1mi
28 May	Taunton Trail Run	1:29:07	77.65	13.1mi
26 Mar	The Big Cheese PB	2:06:32	63.17	15mi
12 Mar	Humdinger Half SB	1:37:40	73.16	13.5mi
2022		Result	WAVA	Distance
27 Nov	Brent Knoll Race PB	45:21	64.31	5.75mi
30 Oct	Herepath half PB	1:44:19	69.58	13.7mi
25 Sep	Barnstaple Marathon PB	3:17:26	72.81	26.2mi
29 Aug	Baltonsborough 5 mile PB	31:27	79.60	5mi
20 Jul	Pawlett Plod 10K PB	41:20	75.71	10km
17 Jul	Piddle Wood Plod	42:45	73.20	10km
3 Jul	Quantock Beast PB	49:06	69.06	6.7mi
24 Apr	Blackdown Hills Trail Run	1:35:42	71.64	13.1mi
3 Apr	Taunton Half Marathon SB	1:24:24	81.23	13.1mi
20 Mar	The Big Cheese SB	2:09:28	61.17	15mi
13 Mar	Humdinger Half PB	1:34:33	74.88	13.5mi
2021		Result	WAVA	Distance
17 Oct	Weston Super Half	1:25:56	79.06	13.1mi
10 Oct	Bournemouth Half Marathon PB	1:23:24	81.47	13.1mi
2020		Result	WAVA	Distance
25 Jan	Exeter Epic Trail 10k SB	41:51	73.47	10km
2019		Result	WAVA	Distance
20 Oct	Exmoor Stagger PB	2:17:45	59.94	16mi
14 Jul	Beacon to beach	40:56	75.57	6.3mi
7 Jul	Quantock Beast	40:23	69.11	5.7mi
23 Jun	Torbay Half Marathon	1:27:43	76.07	13.1mi
7 Apr	Taunton Half Marathon	1:24:37	78.85	13.1mi
24 Mar	Weston Super Half SB	1:24:19	79.13	13.1mi
6 Mar	MRC March Seafront Race PB	18:23	78.49	3mi
2 Jan	MRC January Seafront Race	18:58	76.08	3mi
2018		Result	WAVA	Distance
22 Dec	Wellington Monument Race PB	42:09	72.64	6.24mi
5 Dec	MRC December Seafront Race SB	18:42	77.16	3mi
7 Nov	MRC November Seafront Race	18:52	76.48	3mi
21 Oct	Exmoor Stagger SB	2:25:50	56.12	16mi
3 Oct	MRC October Seafront Race	19:19	74.09	3mi
16 Sep	Killerton House Half Marathon	1:42:24	64.58	13.1mi
2 Sep	Bridgwater Half Marathon	1:29:59	73.49	13.1mi
8 Jul	Beacon to beach	43:27	72.97	6.5mi
24 Jun	Torbay Half Marathon	1:28:35	74.65	13.1mi
8 Apr	Taunton Half Marathon SB	1:26:40	76.30	13.1mi
2017		Result	WAVA	Distance
22 Oct	Exmoor Stagger SB	2:25:27	55.77	16mi
24 Sep	Killerton Half Marathon	1:55:00	57.00	13.1mi
17 Sep	Bristol Half Marathon SB	1:28:05	74.41	13.1mi
9 Jul	Beacon to beach	43:17	78.55	7mi
2016		Result	WAVA	Distance
23 Oct	Exmoor Stumble PB	46:24	61.79	6mi
10 Jul	Beacon to beach	43:04	78.28	7mi
20 Mar	RunExmoor SB	1:21:05	60.56	10mi
2015		Result	WAVA	Distance
18 Oct	Exmoor Stumble	51:57	54.73	6mi
20 Sep	The Doone run SB	1:22:57	58.70	10mi
13 Sep	Bristol Half Marathon SB	1:29:06	72.30	13.1mi
12 Jul	Beacon to Beach	42:38	78.41	7mi
28 Jun	North Devon AONB Half Marathon	1:41:46	63.30	13.1mi
29 Mar	RunExmoor	1:26:02	56.60	10mi
2014		Result	WAVA	Distance
19 Oct	Exmoor Stagger SB	2:24:54	54.54	16mi
21 Sep	Bristol Half Marathon SB	1:30:06	70.88	13.1mi
14 Sep	The Doone run	1:20:47	59.76	10mi
13 Jul	Beacon to Beach	41:52	79.18	7mi
29 Jun	North Devon AONB Half Marathon	1:42:00	62.61	13.1mi
11 May	The Black Death run (10 mile) SB	1:13:32	65.66	10mi
2013		Result	WAVA	Distance
20 Oct	Exmoor Stagger	2:21:19	51.76	15mi
13 Oct	Great West Run	1:25:40	73.91	13.1mi
29 Sep	The Doone run	1:20:50	59.22	10mi
15 Sep	Bristol Half Marathon SB	1:24:47	74.68	13.1mi
7 Jul	Beacon to Beach	42:15	77.81	7mi
12 May	The Black Death run SB	1:17:45	61.57	10mi
14 Apr	Exmoor Horner Water 11	1:17:09	62.05	10mi
2012		Result	WAVA	Distance
23 Sep	The Doone Run	1:21:41	58.12	10mi
8 Jul	Beacon to beach	43:21	75.22	7mi
13 May	The Black death Run	1:17:30	61.25	10mi
1 Apr	Taunton Half Marathon SB	1:27:44	71.56	13.1mi
2011		Result	WAVA	Distance
23 Oct	Exmoor Stumble SB	51:15	53.68	6mi
25 Sep	The Doone run SB	1:20:07	58.76	10mi
19 Jun	Torbay Half Marathon	1:31:01	68.41	13.1mi
8 May	The Black Death Run	1:26:00	54.74	10mi
3 Apr	Taunton Half Marathon SB	1:30:29	68.81	13.1mi
6 Mar	Cliveden - rearranged in Black Park	39:43	71.78	10km
2010		Result	WAVA	Distance
28 Dec	Cliveden XC			6mi
24 Oct	Exmoor Stumble SB	51:31	52.98	6mi
19 Sep	The Doone run SB	1:24:36	55.20	10mi
5 Sep	Bristol Half Marathon	1:35:56	64.37	13.1mi
11 Jul	Beacon to beach	41:46	76.80	7mi
9 May	The Black Death Run	1:21:38	57.20	10mi
11 Apr	Taunton Half Marathon SB	1:32:48	66.54	13.1mi
21 Feb	The Hestercombe Humdinger PB	1:09:27	63.70	9.5mi
2009		Result	WAVA	Distance
20 Sep	Denes Doone 10 SB	1:19:45	58.08	10mi
6 Sep	Bristol Half Marathon SB	1:26:38	70.69	13.1mi
12 Jul	Beacon to Beach	45:36	69.79	7mi
5 Apr	Taunton Half Marathon	1:33:21	65.60	13.1mi
2008		Result	WAVA	Distance
26 Oct	Exmoor Stagger SB	2:37:30	44.91	15mi
14 Sep	Bristol Half Marathon SB	1:28:33	68.59	13.1mi
13 Jul	New Forest 10 SB	1:08:00	67.56	10mi
6 Apr	Taunton Half Marathon	1:34:52	64.03	13.1mi
2007		Result	WAVA	Distance
9 Sep	Bristol Half Marathon SB	1:31:40	65.72	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	146	130	130	145	140	170	149	63	164	157	145	116	1655
2023	0	4	0	0	9	0	0	0	0	0	0	0	13
2023	133	139	129	150	141	158	144	113	118	87	135	117	1563
2022	170	154	153	146	179	201	165	193	160	162	126	116	1927
2021	196	166	213	181	185	172	183	172	173	134	174	112	2062
2020	120	121	162	179	195	177	147	128	164	90	184	146	1813
2020	0	0	0	0	0	40	17	0	0	0	0	0	57
2019	105	130	133	125	107	119	110	133	130	141	110	112	1456
2018	83	78	94	97	100	105	93	87	102	126	82	105	1152
2017	48	56	53	53	72	99	83	94	93	97	89	69	905
2016	45	57	51	49	73	70	49	47	58	65	51	43	658
2015	69	84	88	68	102	106	94	97	89	59	33	17	906
2014	61	58	101	125	83	117	81	99	88	113	77	54	1057
2013	72	74	57	96	108	128	101	135	111	104	73	54	1112
2012	64	81	101	105	107	70	96	102	87	31	45	61	951
2011	47	71	103	104	105	105	77	98	106	78	77	50	1021
2010	48	64	86	98	80	84	104	75	90	75	66	69	937
2009	38	55	90	75	103	104	86	159	94	45	37	47	934
2008	0	0	0	0	0	0	15	134	74	46	33	24	326

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
11.4mi, 1:32:18 Run - Long Run 1) 1mi - 8:43(8:43/mi) 120/132bpm [1047b/mi] 104cal 6.88/9.06mph 2) 1mi - 8:19(8:19/mi) 127/140bpm [1056b/mi] 105cal 7.22/8.62mph 3) 1mi - 7:56(7:56/mi) 133/141bpm [1056b/mi] 103cal 7.56/8.39mph 4) 1mi - 8:12(8:12/mi) 129/138bpm [1057b/mi] 107cal 7.32/8.81mph 5) 1mi - 8:28(8:28/mi) 128/139bpm [1083b/mi] 104cal 7.09/8.1mph 6) 1mi - 7:56(7:56/mi) 125/136bpm [991b/mi] 99cal 7.57/8.31mph 7) 1mi - 8:21(8:21/mi) 129/136bpm [1077b/mi] 104cal 7.19/8.16mph 8) 1mi - 7:40(7:40/mi) 119/127bpm [913b/mi] 108cal 7.82/8.58mph 9) 1mi - 7:41(7:41/mi) 128/133bpm [984b/mi] 96cal 7.8/8.37mph 10) 1mi - 7:34(7:34/mi) 131/136bpm [991b/mi] 93cal 7.93/8.14mph 11) 1mi - 7:51(7:51/mi) 135/144bpm [1059b/mi] 99cal 7.65/8.08mph 12) 0.43mi - 3:37(8:25/mi) 139/143bpm [1170b/mi] 47cal 7.13/7.45mph Add a comment	7.9mi, 1:14:52 Run - General 1) 1mi - 8:12(8:12/mi) 123/135bpm [1008b/mi] 99cal 7.32/8.04mph 2) 1mi - 9:35(9:35/mi) 106/128bpm [1016b/mi] 95cal 6.26/8.08mph 3) 1mi - 10:25(10:25/mi) 107/114bpm [1115b/mi] 102cal 5.76/6.8mph 4) 1mi - 10:15(10:15/mi) 104/114bpm [1066b/mi] 101cal 5.85/6.43mph 5) 1mi - 9:42(9:42/mi) 108/117bpm [1047b/mi] 104cal 6.19/6.97mph 6) 1mi - 10:28(10:28/mi) 113/136bpm [1183b/mi] 120cal 5.73/7.12mph 7) 1mi - 8:55(8:55/mi) 121/132bpm [1079b/mi] 97cal 6.73/7.45mph 8) 0.85mi - 7:20(8:38/mi) 126/134bpm [1088b/mi] 90cal 6.95/7.53mph Add a comment	-	13.5mi, 1:50:44 Run - Long Run 1) 1mi - 8:04(8:04/mi) 113/128bpm [912b/mi] 92cal 7.44/8.68mph 2) 1mi - 8:24(8:24/mi) 128/138bpm [1075b/mi] 107cal 7.14/8.08mph 3) 1mi - 10:13(10:13/mi) 135/144bpm [1380b/mi] 130cal 5.87/7.62mph 4) 1mi - 8:11(8:11/mi) 128/141bpm [1046b/mi] 101cal 7.34/8.45mph 5) 1mi - 7:18(7:18/mi) 121/134bpm [883b/mi] 83cal 8.22/9.1mph 6) 1mi - 8:09(8:09/mi) 136/144bpm [1109b/mi] 108cal 7.36/9.08mph 7) 1mi - 8:19(8:19/mi) 128/145bpm [1064b/mi] 96cal 7.22/8.79mph 8) 1mi - 7:58(7:58/mi) 133/145bpm [1060b/mi] 98cal 7.53/8.66mph 9) 1mi - 9:12(9:12/mi) 137/151bpm [1260b/mi] 116cal 6.53/8.6mph 10) 1mi - 8:40(8:40/mi) 134/151bpm [1162b/mi] 112cal 6.92/8.33mph 11) 1mi - 7:28(7:28/mi) 132/143bpm [985b/mi] 106cal 8.04/9.54mph 12) 1mi - 7:39(7:39/mi) 135/148bpm [1032b/mi] 102cal 7.85/9.5mph 13) 1mi - 7:36(7:36/mi) 137/143bpm [1041b/mi] 96cal 7.9/8.83mph 14) 0.48mi - 3:33(7:26/mi) 136/140bpm [1011b/mi] 44cal 8.07/8.72mph Add a comment	5.2mi, 39:30 Run - Fartleks 1) 1mi - 8:26(8:26/mi) 119/131bpm [1003b/mi] 94cal 7.12/7.93mph 2) 1mi - 7:18(7:18/mi) 134/148bpm [977b/mi] 99cal 8.23/10.12mph 3) 1mi - 6:59(6:59/mi) 143/158bpm [1000b/mi] 98cal 8.58/9.93mph 4) 1mi - 7:23(7:23/mi) 138/156bpm [1018b/mi] 98cal 8.13/9.81mph 5) 1mi - 7:59(7:59/mi) 136/140bpm [1086b/mi] 104cal 7.51/8.52mph 6) 0.17mi - 1:25(8:09/mi) 141/147bpm [1149b/mi] 19cal 7.36/7.41mph Add a comment	-	-
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
14.1mi, 1:52:28 Run - Long Run 1) 1mi - 8:15(8:15/mi) 116/128bpm [958b/mi] 93cal 7.27/8.16mph 2) 1mi - 7:52(7:52/mi) 118/126bpm [929b/mi] 91cal 7.62/8.27mph 3) 1mi - 8:18(8:18/mi) 129/135bpm [1071b/mi] 104cal 7.23/7.49mph 4) 1mi - 9:24(9:24/mi) 130/142bpm [1223b/mi] 117cal 6.38/7.45mph 5) 1mi - 7:33(7:33/mi) 127/139bpm [959b/mi] 88cal 7.94/8.5mph 6) 1mi - 8:15(8:15/mi) 128/136bpm [1056b/mi] 100cal 7.27/8.52mph 7) 1mi - 7:48(7:48/mi) 126/135bpm [983b/mi] 101cal 7.69/8.75mph 8) 1mi - 7:37(7:37/mi) 135/138bpm [1029b/mi] 97cal 7.87/8.52mph 9) 1mi - 7:27(7:27/mi) 140/144bpm [1042b/mi] 101cal 8.06/8.54mph 10) 1mi - 7:32(7:32/mi) 139/144bpm [1046b/mi] 100cal 7.97/8.37mph 11) 1mi - 7:33(7:33/mi) 140/143bpm [1058b/mi] 101cal 7.94/8.39mph 12) 1mi - 8:08(8:08/mi) 140/145bpm [1139b/mi] 108cal 7.38/9.18mph 13) 1mi - 7:51(7:51/mi) 141/147bpm [1107b/mi] 106cal 7.65/8.56mph 14) 1mi - 8:26(8:26/mi) 145/151bpm [1222b/mi] 117cal 7.12/8.58mph 15) 0.06mi - 28(8:28/mi) 133/137bpm [1127b/mi] 5cal 7.08/7.97mph Add a comment	6.5mi, 1:07:25 Run - General 1) 1mi - 10:50(10:50/mi) 120/139bpm [1300b/mi] 129cal 5.54/6.62mph 2) 1mi - 9:52(9:52/mi) 108/121bpm [1065b/mi] 106cal 6.09/7.31mph 3) 1mi - 8:58(8:58/mi) 121/131bpm [1085b/mi] 108cal 6.69/7.66mph 4) 1mi - 10:14(10:14/mi) 127/145bpm [1299b/mi] 119cal 5.87/7.45mph 5) 1mi - 11:29(11:29/mi) 107/119bpm [1230b/mi] 96cal 5.22/6.72mph 6) 1mi - 10:58(10:58/mi) 113/136bpm [1238b/mi] 107cal 5.48/8.06mph 7) 0.52mi - 5:05(9:51/mi) 118/133bpm [1163b/mi] 55cal 6.09/7.66mph Add a comment	5.1mi, 39:17 Run - General 1) 1mi - 8:10(8:10/mi) 112/121bpm [915b/mi] 91cal 7.35/8.08mph 2) 1mi - 7:43(7:43/mi) 128/151bpm [988b/mi] 99cal 7.78/9.18mph 3) 1mi - 6:40(6:40/mi) 154/164bpm [1027b/mi] 101cal 9/10.29mph 4) 1mi - 7:36(7:36/mi) 139/155bpm [1056b/mi] 102cal 7.9/10.27mph 5) 1mi - 8:39(8:39/mi) 136/140bpm [1175b/mi] 111cal 6.94/7.7mph 6) 0.05mi - 29(8:51/mi) 124/130bpm [1098b/mi] 5cal 6.78/6.57mph Add a comment	9.2mi, 1:07:18 Run - Tempo 1) 1mi - 8:09(8:09/mi) 138/155bpm [1125b/mi] 105cal 7.36/8.6mph 2) 1mi - 7:29(7:29/mi) 147/164bpm [1099b/mi] 99cal 8.02/9.2mph 3) 1mi - 6:46(6:46/mi) 143/157bpm [967b/mi] 106cal 8.87/9.6mph 4) 1mi - 6:46(6:46/mi) 156/161bpm [1054b/mi] 103cal 8.88/10.08mph 5) 1mi - 6:45(6:45/mi) 158/166bpm [1066b/mi] 103cal 8.89/9.6mph 6) 1mi - 7:04(7:04/mi) 159/162bpm [1123b/mi] 108cal 8.49/9.02mph 7) 1mi - 7:13(7:13/mi) 159/162bpm [1148b/mi] 110cal 8.31/9.29mph 8) 1mi - 6:43(6:43/mi) 156/168bpm [1048b/mi] 100cal 8.93/9.68mph 9) 1mi - 8:33(8:33/mi) 149/157bpm [1273b/mi] 115cal 7.02/7.64mph 10) 0.2mi - 1:51(9:26/mi) 141/144bpm [1330b/mi] 21cal 6.36/6.8mph Add a comment	-	-	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
15mi, 2:03:58 Run - Long Run 1) 1mi - 8:05(8:05/mi) 120/135bpm [970b/mi] 94cal 7.42/8.68mph 2) 1mi - 8:14(8:14/mi) 129/141bpm [1061b/mi] 106cal 7.29/8.37mph 3) 1mi - 8:21(8:21/mi) 131/140bpm [1093b/mi] 106cal 7.19/8.41mph 4) 1mi - 7:55(7:55/mi) 129/135bpm [1021b/mi] 97cal 7.58/8.41mph 5) 1mi - 7:59(7:59/mi) 132/136bpm [1053b/mi] 100cal 7.52/8.12mph 6) 1mi - 7:59(7:59/mi) 130/134bpm [1038b/mi] 98cal 7.51/7.87mph 7) 1mi - 8:01(8:01/mi) 131/134bpm [1051b/mi] 98cal 7.48/7.72mph 8) 1mi - 8:00(8:00/mi) 128/132bpm [1025b/mi] 102cal 7.49/8.35mph 9) 1mi - 8:12(8:12/mi) 130/134bpm [1066b/mi] 101cal 7.32/7.81mph 10) 1mi - 8:20(8:20/mi) 129/141bpm [1074b/mi] 104cal 7.21/7.95mph 11) 1mi - 8:44(8:44/mi) 127/140bpm [1108b/mi] 112cal 6.87/7.87mph 12) 1mi - 8:04(8:04/mi) 134/140bpm [1081b/mi] 105cal 7.44/8.45mph 13) 1mi - 8:42(8:42/mi) 133/141bpm [1156b/mi] 114cal 6.9/7.85mph 14) 1mi - 8:42(8:42/mi) 135/143bpm [1175b/mi] 113cal 6.89/7.68mph 15) 1mi - 8:31(8:31/mi) 131/140bpm [1115b/mi] 103cal 7.05/8.01mph 16) 0.02mi - 10(9:01/mi) 138/138bpm [1244b/mi] 2cal 6.65/6.16mph Add a comment	1.2mi, 10:49 Run - Warm Down 1) 1mi - 8:57(8:57/mi) 129/141bpm [1155b/mi] 108cal 6.7/7.56mph 2) 0.21mi - 1:52(8:41/mi) 127/130bpm [1103b/mi] 23cal 6.91/6.97mph Add a comment 3.8mi, 24:36 Run - Time Trial 1) 1mi - 6:27(6:27/mi) 140/152bpm [904b/mi] 96cal 9.29/10.44mph 2) 1mi - 6:31(6:31/mi) 153/159bpm [997b/mi] 98cal 9.21/10.02mph 3) 1mi - 6:35(6:35/mi) 158/163bpm [1040b/mi] 101cal 9.12/9.58mph 4) 0.79mi - 5:03(6:24/mi) 164/170bpm [1051b/mi] 81cal 9.37/9.73mph Add a comment 1.1mi, 9:13 Run - Warm Up 1) 1mi - 8:47(8:47/mi) 120/135bpm [1054b/mi] 105cal 6.83/10.18mph 2) 0.06mi - 26(7:35/mi) 131/132bpm [994b/mi] 5cal 7.9/8.47mph Add a comment	-	8mi, 1:21:32 Run - Easy 1) 1mi - 8:19(8:19/mi) 124/141bpm [1030b/mi] 95cal 7.22/8.41mph 2) 1mi - 9:33(9:33/mi) 116/131bpm [1107b/mi] 110cal 6.29/8.25mph 3) 1mi - 10:07(10:07/mi) 113/121bpm [1143b/mi] 117cal 5.93/6.28mph 4) 1mi - 10:51(10:51/mi) 108/119bpm [1172b/mi] 105cal 5.53/6.8mph 5) 1mi - 10:49(10:49/mi) 109/119bpm [1178b/mi] 106cal 5.55/7.37mph 6) 1mi - 12:48(12:48/mi) 98/125bpm [1255b/mi] 104cal 4.69/6.89mph 7) 1mi - 9:53(9:53/mi) 110/120bpm [1087b/mi] 101cal 6.07/6.59mph 8) 1mi - 9:01(9:01/mi) 119/131bpm [1074b/mi] 115cal 6.65/7.62mph 9) 0.02mi - 12(9:24/mi) 122/124bpm [1147b/mi] 2cal 6.38/6.16mph Add a comment	4.1mi, 33:13 Run - General 1) 1mi - 8:03(8:03/mi) 128/142bpm [1031b/mi] 111cal 7.45/37.76mph 2) 1mi - 7:36(7:36/mi) 129/138bpm [980b/mi] 101cal 7.89/8.56mph 3) 1mi - 8:23(8:23/mi) 125/137bpm [1047b/mi] 98cal 7.16/10.23mph 4) 1mi - 8:16(8:16/mi) 134/143bpm [1107b/mi] 114cal 7.26/8.87mph 5) 0.12mi - 56(7:43/mi) 131/137bpm [1011b/mi] 14cal 7.78/8.27mph Add a comment	-	1mi, 8:41 Run - Warm Down 1) 0.95mi - 8:41(9:09/mi) 119/132bpm [1089b/mi] 104cal 6.56/7.03mph Add a comment 3.1mi, 19:30 Run - parkrun 1) 1mi - 6:05(6:05/mi) 143/159bpm [869b/mi] 89cal 9.87/11.33mph 2) 1mi - 6:20(6:20/mi) 158/163bpm [1002b/mi] 98cal 9.46/10.4mph 3) 1mi - 6:22(6:22/mi) 164/177bpm [1044b/mi] 102cal 9.42/10.16mph 4) 0.14mi - 44(5:17/mi) 165/169bpm [871b/mi] 12cal 11.37/12.08mph Add a comment 1.3mi, 11:09 Run - Warm Up 1) 1mi - 8:32(8:32/mi) 111/128bpm [947b/mi] 91cal 7.03/9.52mph 2) 0.32mi - 2:37(8:06/mi) 122/126bpm [987b/mi] 32cal 7.41/9.2mph Add a comment
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21
13.6mi, 1:48:38 Run - Long Run 1) 1mi - 8:16(8:16/mi) 124/139bpm [1024b/mi] 104cal 7.26/8.72mph 2) 1mi - 7:52(7:52/mi) 125/137bpm [984b/mi] 95cal 7.62/9.1mph 3) 1mi - 10:51(10:51/mi) 139/146bpm [1508b/mi] 144cal 5.53/6.87mph 4) 1mi - 8:41(8:41/mi) 142/150bpm [1233b/mi] 117cal 6.91/8.18mph 5) 1mi - 7:38(7:38/mi) 143/149bpm [1092b/mi] 105cal 7.85/9.5mph 6) 1mi - 7:29(7:29/mi) 145/150bpm [1086b/mi] 104cal 8.01/8.85mph 7) 1mi - 8:02(8:02/mi) 143/154bpm [1149b/mi] 111cal 7.46/8.39mph 8) 1mi - 7:34(7:34/mi) 136/148bpm [1029b/mi] 100cal 7.93/9.06mph 9) 1mi - 7:14(7:14/mi) 140/148bpm [1013b/mi] 96cal 8.29/9.85mph 10) 1mi - 7:28(7:28/mi) 133/141bpm [993b/mi] 97cal 8.04/9.73mph 11) 1mi - 7:42(7:42/mi) 128/144bpm [986b/mi] 95cal 7.79/9.1mph 12) 1mi - 7:42(7:42/mi) 133/149bpm [1025b/mi] 99cal 7.79/9.29mph 13) 1mi - 7:32(7:32/mi) 140/148bpm [1055b/mi] 103cal 7.96/9.08mph 14) 0.55mi - 4:36(8:17/mi) 148/154bpm [1226b/mi] 64cal 7.24/7.87mph Add a comment	1.5mi, 14:35 Run - General 1) 1mi - 9:45(9:45/mi) 120/139bpm [1169b/mi] 97cal 6.16/6.8mph 2) 0.49mi - 4:50(9:52/mi) 138/149bpm [1361b/mi] 65cal 6.08/6.99mph Add a comment 1.5mi, 19:43 Run - General 1) 1mi - 13:33(13:33/mi) 130/143bpm [1761b/mi] 161cal 4.43/5.53mph 2) 0.54mi - 6:10(11:24/mi) 138/142bpm [1572b/mi] 79cal 5.27/5.99mph Add a comment	-	9.3mi, 1:31:59 Run - General 1) 1mi - 8:48(8:48/mi) 114/139bpm [1004b/mi] 99cal 6.81/9.98mph 2) 1mi - 9:13(9:13/mi) 127/144bpm [1171b/mi] 110cal 6.51/11.92mph 3) 1mi - 10:55(10:55/mi) 117/129bpm [1277b/mi] 119cal 5.5/7.12mph 4) 1mi - 10:05(10:05/mi) 122/133bpm [1230b/mi] 105cal 5.95/7.12mph 5) 1mi - 9:37(9:37/mi) 117/126bpm [1126b/mi] 105cal 6.23/7.28mph 6) 1mi - 10:35(10:35/mi) 118/130bpm [1248b/mi] 110cal 5.67/7.03mph 7) 1mi - 11:44(11:44/mi) 106/126bpm [1244b/mi] 105cal 5.11/7.28mph 8) 1mi - 9:49(9:49/mi) 105/110bpm [1031b/mi] 117cal 6.11/6.39mph 9) 1mi - 8:54(8:54/mi) 121/134bpm [1077b/mi] 113cal 6.74/8.16mph 10) 0.26mi - 2:18(8:50/mi) 133/140bpm [1175b/mi] 31cal 6.79/7.1mph Add a comment	5.6mi, 42:42 Run - General 1) 1mi - 7:25(7:25/mi) 131/149bpm [973b/mi] 93cal 8.08/9.14mph 2) 1mi - 7:38(7:38/mi) 131/145bpm [1000b/mi] 104cal 7.86/9.27mph 3) 1mi - 7:56(7:56/mi) 130/141bpm [1031b/mi] 103cal 7.57/9.04mph 4) 1mi - 7:01(7:01/mi) 139/147bpm [976b/mi] 101cal 8.55/9.06mph 5) 1mi - 7:54(7:54/mi) 136/146bpm [1075b/mi] 107cal 7.59/9.08mph 6) 0.57mi - 4:47(8:27/mi) 133/140bpm [1124b/mi] 66cal 7.1/8.12mph Add a comment	11.2mi, 1:33:57 Run - Long Run 1) 1mi - 10:45(10:45/mi) 131/150bpm [1407b/mi] 135cal 5.58/8.54mph 2) 1mi - 8:41(8:41/mi) 129/151bpm [1121b/mi] 99cal 6.91/8.58mph 3) 1mi - 7:51(7:51/mi) 127/138bpm [997b/mi] 94cal 7.64/8.64mph 4) 1mi - 7:47(7:47/mi) 135/140bpm [1050b/mi] 101cal 7.71/8.18mph 5) 1mi - 7:52(7:52/mi) 135/138bpm [1063b/mi] 102cal 7.62/8.18mph 6) 1mi - 8:03(8:03/mi) 135/139bpm [1087b/mi] 101cal 7.45/8.16mph 7) 1mi - 8:40(8:40/mi) 138/145bpm [1196b/mi] 112cal 6.93/8.1mph 8) 1mi - 7:52(7:52/mi) 131/143bpm [1030b/mi] 104cal 7.63/8.31mph 9) 1mi - 9:08(9:08/mi) 136/146bpm [1242b/mi] 117cal 6.57/7.83mph 10) 1mi - 7:18(7:18/mi) 127/139bpm [928b/mi] 98cal 8.21/8.83mph 11) 1mi - 8:09(8:09/mi) 135/145bpm [1101b/mi] 107cal 7.36/8.72mph 12) 0.22mi - 1:50(8:13/mi) 135/140bpm [1108b/mi] 23cal 7.31/7.87mph Add a comment	-

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