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derwenttony

Last on at 5pm, 17th Jan 2025

M60 Cumbria

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About Me
I've always had an interest in running although not always an active one, that is until about 12 years ago when I started running again and I haven't look back since. Met a lot of people and made a lot of friends through running. Show More...

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Recent Blogs
Ullswater	Jan 2011
Rydal Water, Grasmere, Loughrigg Tarn and Bletham Tarn	Nov 2010
Seathwaite Tarn and Goat’s Water	Nov 2010
Blea Tarn (Eskdale) and Devoke Water	Oct 2010
Yew Tree Tarn and Tarn Hows	Oct 2010

My parkrun
Workington parkrun

Recent Training
28th Jan	General	5mi	59:38
23rd Jan	General	5.1mi	56:42
22nd Jan	General	5.7mi	1:02:00
21st Jan	General	6.8mi	1:16:01
19th Jan	General	6mi	1:03:14

12 Month Benchmarks	Run
Mile	5:56
5k	21:51
5mi	35:41
10k	45:27
10mi	1:14:14
Half	2:02:10

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	7	20:12 71.75	20:03 72.86	20:27 72.01	19:55 74.54	19:43 75.91	19:23 77.85											19:23 6:14/mi	77.85
5.2km	1		22:20 68.13															22:20 6:55/mi	68.13
5.5km	2			22:56 70.88	23:25 69.98													22:56 6:43/mi	70.88
3.5mi	1	25:05 64.84																25:05 7:10/mi	64.84
6km	4	28:44 60.88										29:35 64.29				31:50 61.91	31:31 63.10	28:44 7:42/mi	64.29
4.5mi	5															33:55 69.91	33:06 72.30	33:06 7:21/mi	72.30
4.9mi	1				39:35 60.27													39:35 8:02/mi	60.27
5mi	1				37:55 63.31													37:55 7:39/mi	63.31
8km	1					42:11 57.03												42:11 8:29/mi	57.03
5.3mi	4	35:28 70.05		35:18 71.55	35:39 71.44	40:51 62.87												35:18 6:40/mi	71.55
5.5mi	8	37:14 69.87		40:03 66.05											42:07 68.59	42:13 69.06	42:37 69.05	37:14 6:46/mi	69.87
6mi	1						40:44 73.33											40:44 6:45/mi	73.33
6.1mi	2															46:24 69.91	45:36 71.81	45:36 7:29/mi	71.81
10km	32	40:41 72.42	39:32 75.15	40:02 74.84	39:34 76.38	39:41 76.81	39:34 77.04	40:35 75.76								45:43 72.31	44:23 75.19	39:32 6:22/mi	77.04
6.8mi	3	45:45 70.86	43:48 74.64	45:03 73.19														43:48 6:26/mi	74.64
8mi	1		57:51 67.11															57:51 7:14/mi	67.11
14km	1	1:12:38 57.89																1:12:38 8:21/mi	57.89
9.2mi	1	1:00:43 73.44																1:00:43 6:36/mi	73.44
10mi	43	1:08:07 71.48	1:03:34 77.25	1:04:41 76.58	1:04:50 77.08	1:03:17 79.67	1:03:22 80.26	1:07:23 76.16		1:06:33 78.53	1:09:12 76.14	1:08:12 78.06		1:16:27 70.97	1:17:53 69.66	1:16:16 71.82	1:15:42 73.77	1:03:17 6:20/mi	80.26
13mi	1						1:34:11 70.94											1:34:11 7:15/mi	70.94
13.1mi	19	1:32:13 69.25	1:28:07 73.74	1:30:04 72.77	1:26:42 76.27	1:27:01 76.68	1:25:53 78.39	1:37:04 70.00				1:33:02 75.08	1:36:14 73.27		1:41:59 70.47	1:44:26 70.17	1:38:11 75.38	1:25:53 6:33/mi	78.39
20mi	1								2:28:46 71.81									2:28:46 7:26/mi	71.81
34km	4		2:57:33 60.51		2:46:37 65.61	2:49:50 64.94	2:41:49 68.77											2:41:49 7:40/mi	68.77
26.2mi	5	3:43:52 59.81	3:26:50 65.87		3:15:26 70.32		3:18:47 70.38	3:15:05 72.36										3:15:05 7:27/mi	72.36

2024		Result	WAVA	Distance
14 Dec	Cumbria League X-Country - Netherhall	37:22		0km
30 Nov	Cumbria League X-Country - Carlise			0km
17 Nov	Brampton to Carlisle 10 Mile SB	1:15:42	73.77	10mi
16 Nov	Cumbria League X-country - Keswick			8km
26 Oct	Cumbria League X_country - Workington	37:26	64.52	4.5mi
6 Oct	Great Cumbrian Run SB	1:38:11	75.38	13.1mi
28 Sep	Cumbria League X-Country - Cockermouth	38:50		0km
14 Sep	The ONE 10	1:16:49	72.70	10mi
27 Jul	Netherhall 10k	49:50	67.61	10km
2 Jul	Lambfoot Loop	46:52	71.89	10km
21 May	Hay O Trail SB	31:31	63.10	6km
8 May	Carlisle Urban Trail Race PB	45:36	71.81	6.1mi
30 Apr	Lowca 10k SB	44:23	75.19	10km
27 Apr	Lorton 10k	45:36	73.18	10km
24 Apr	Keswick round the houses PB	33:06	72.30	4.5mi
21 Apr	Brigham 10k	45:45	72.94	10km
30 Mar	Isel Cross SB	42:37	69.05	5.5mi
17 Mar	Carlisle Half Marathon	1:39:35	73.59	13.1mi
2023		Result	WAVA	Distance
9 Dec	Cumbria Cross Country, Carlise	53:04	62.89	10km
5 Nov	Derwentwater 10	1:17:16	71.58	10mi
4 Nov	Cumbria Cross Country - Workington	37:14	64.27	4.5mi
28 Oct	Cumbria Cross Country - Keswick	44:32	66.08	5.5mi
7 Oct	Cumbria Cross Country - Cockermouth	42:44	56.00	4.5mi
1 Oct	Great Cumbrian Run SB	1:44:26	70.17	13.1mi
9 Sep	The One Ten	1:23:22	66.35	10mi
4 Jul	Lambfoot Loop 10k	46:36	71.61	10km
23 May	Hay O'Trail SB	31:50	61.91	6km
10 May	Carlisle City Urban Trail Run SB	46:24	69.91	6.1mi
2 May	Lowca 10k SB	45:43	72.31	10km
29 Apr	Lorton 10k	47:27	69.67	10km
26 Apr	Keswick round the houses SB	33:55	69.91	4.5mi
23 Apr	Brigham 10k	48:05	68.75	10km
8 Apr	Isel Cross SB	42:13	69.06	5.5mi
26 Feb	Netherhall 10 SB	1:16:16	71.82	10mi
2022		Result	WAVA	Distance
24 May	The Hay O Trail	39:09	50.87	3.8mi
16 Apr	Isel Cross SB	42:07	68.59	5.5mi
27 Feb	Netherhall 10 Mile Road Race SB	1:17:53	69.66	10mi
2 Jan	North Lakes New Year Half Marathon SB	1:41:59	70.47	13.1mi
2021		Result	WAVA	Distance
7 Nov	Derwentwater 10 SB	1:16:27	70.97	10mi
25 Sep	Cumbria League X-Country - Cockermouth	44:00	59.49	5mi
2020		Result	WAVA	Distance
5 Jan	North Lakes Half Marathon SB	1:36:14	73.27	13.1mi
2019		Result	WAVA	Distance
17 Nov	Brampton to Carlisle 10 SB	1:08:12	78.06	10mi
15 Sep	The Cumberland Ale 10	1:12:06	73.84	10mi
12 Jun	Gosforth 10	1:10:15	75.78	10mi
21 May	The Hay O'Trail Race SB	29:35	64.29	6km
24 Feb	Netherhall 10 Mile Road Race	1:12:32	72.72	10mi
6 Jan	The North Lakes New Year Half Marathon SB	1:33:02	75.08	13.1mi
2018		Result	WAVA	Distance
18 Nov	Brampton to Carlisle 10	1:09:17	76.14	10mi
16 Sep	Cumberland Ale 10	1:15:01	70.32	10mi
13 Jun	Gosforth 10 mile	1:12:42	72.56	10mi
25 Feb	Netherhall 10 Mile Road Race SB	1:09:12	75.53	10mi
2017		Result	WAVA	Distance
19 Nov	Brampton to Carlisle 10 SB	1:06:33	78.53	10mi
5 Nov	Derwentwater 10	1:11:08	73.47	10mi
2016		Result	WAVA	Distance
24 Apr	London Marathon			26.2mi
20 Mar	Trimpell 20 PB	2:28:46	71.81	20mi
2015		Result	WAVA	Distance
15 Nov	Brampton to Carlisle 10	1:10:11	73.12	10mi
1 Nov	Derwentwater 10	1:11:51	71.43	10mi
4 Oct	Great Cumbrian Run SB	1:37:04	70.00	13.1mi
10 Jun	Gosforth 10 mile SB	1:07:23	76.16	10mi
12 May	Moorclose 10k SB	40:35	75.76	10km
26 Apr	London Marathon PB	3:15:05	72.36	26.2mi
2014		Result	WAVA	Distance
7 Dec	3-1-5 Lancaster Half Marathon	1:26:38	77.71	13.1mi
22 Nov	Cumbria Cross Country Series (Maryport) PB	40:44	73.33	6.04mi
16 Nov	Brampton to Carlisle 10 SB	1:03:22	80.26	10mi
8 Nov	Cumbria Cross Country Series (Keswick)	29:15	72.97	4.35mi
11 Oct	Cumbria Cross Country League - Cockermouth	38:09	69.28	5.36mi
5 Oct	The Cumberland Building Society Great Cumbrian Run PB	1:25:53	78.39	13.1mi
2 Sep	Gosforth 10k	40:18	76.30	10km
20 Aug	Round Latrigg Fell Race	38:01	71.39	5.5mi
17 Aug	Silloth Beach Half Marathon PB	1:34:11	70.94	13mi
6 Aug	Ellenborough 10k	40:42	75.55	10km
11 Jun	Gosforth 10 mile	1:05:23	77.79	10mi
4 Jun	Carlisle Tri Club 10k	40:08	76.61	10km
31 May	Workington parkrun PB	19:23	77.85	5km
13 May	Moorclose 10k SB	39:34	77.04	10km
13 Apr	London Marathon SB	3:18:47	70.38	26.2mi
29 Mar	Workington Parkrun	19:26	77.01	5km
2 Mar	Hawswater Half	1:27:22	76.37	13.1mi
23 Feb	Netherhall 10 inc BMAF 10 mile road race championships	1:07:10	75.06	10mi
9 Feb	Keswick / Buttermere 34K PB	2:41:49	68.77	34km
2013		Result	WAVA	Distance
17 Nov	Brampton to Carlisle 10 PB	1:03:17	79.67	10mi
3 Nov	Derwentwater 10	1:06:03	76.33	10mi
6 Oct	Great Cumbrian Run SB	1:27:01	76.68	13.1mi
28 Sep	Cumbria Cross Country Series (Cockermouth)	35:42	64.88	4.75mi
3 Sep	Gosforth 10k	39:52	76.46	10km
7 Aug	Ellenborough 10k	40:36	75.08	10km
26 Jun	BodyFit Eaglesfield Paddle 5k SB	19:43	75.91	5km
12 Jun	Gosforth 10	1:04:56	77.64	10mi
5 Jun	carlisle 10k tri SB	39:41	76.81	10km
14 May	Moorclose 10k	39:59	75.58	10km
8 May	Lord's Seat PB	42:11	57.03	8km
28 Apr	BodyFit Lorton School 10K	43:47	69.02	10km
23 Apr	Keswick Round the Houses SB	40:51	62.87	5.3mi
3 Mar	Haweswater Half Marathon	1:28:46	74.50	13.1mi
24 Feb	malcolm macdougall	1:06:46	74.84	10mi
17 Feb	36th Keswick / Buttermere 34K SB	2:49:50	64.94	34km
2012		Result	WAVA	Distance
16 Dec	CFR Christmas Pudding Trail Race SB	23:25	69.98	5.5km
27 Oct	Cumbria X-Country League - Maryport PB	39:35	60.27	4.93mi
13 Oct	Cumbria X-Country League - Cockermouth PB	37:55	63.31	4.96mi
7 Oct	Great Cumbrian Run SB	1:26:42	76.27	13.1mi
4 Sep	Gosforth 10K SB	39:34	76.38	10km
30 Jun	Body Fit 5K Eaglesfield SB	19:55	74.54	5km
13 Jun	Gosforth 10 SB	1:04:50	77.08	10mi
6 Jun	Carlisle Tri 10k	40:31	74.59	10km
15 May	Moorclose 10K	40:34	74.49	10km
6 May	Keswick Half Marathon	1:32:21	70.98	13.1mi
25 Apr	Keswick 'Round the houses' SB	35:39	71.44	5.3mi
22 Apr	London Marathon SB	3:15:26	70.32	26.2mi
24 Mar	BodyFit Lorton School 10K	41:13	72.70	10km
26 Feb	Malcolm MacDougall Memorial 10	1:08:12	72.63	10mi
12 Feb	Keswick / Buttermere 34k SB	2:46:37	65.61	34km
2011		Result	WAVA	Distance
18 Dec	CFR Christmas Pudding Trail Race PB	22:56	70.88	5.5km
19 Nov	Brampton to Carlisle 10 Mile Road Race - 60th Edition SB	1:04:41	76.58	10mi
6 Nov	Derwentwater 10	1:06:19	74.70	10mi
2 Oct	Great Cumbrian Run SB	1:30:04	72.77	13.1mi
6 Sep	Gosforth 10K SB	40:02	74.84	10km
24 Aug	Round Latrigg SB	40:03	66.05	5.5mi
17 Aug	Newlands Valley Round SB	45:03	73.19	6.8mi
3 Aug	Ellenborough 10k	41:22	72.43	10km
13 Jul	Body Fit 'Eaglesfield Paddle' 5 k SB	20:27	72.01	5km
15 Jun	Gosforth 10	1:07:56	72.92	10mi
1 Jun	Carlisle Tri 10k	42:31	70.47	10km
17 May	Moorclose 10k	42:37	70.31	10km
13 Apr	Keswick Round The Houses PB	35:18	71.55	5.3mi
6 Mar	Haweswater Half Marathon	1:32:25	70.31	13.1mi
27 Feb	Malcolm McDougall Memorial Netherhall 10 Mile Road Race	1:08:33	71.64	10mi
2010		Result	WAVA	Distance
19 Dec	CFR Christmas Pudding Trail Race PB	22:20	68.13	5.2km
20 Nov	Brampton To Carlisle 10 SB	1:03:34	77.25	10mi
7 Nov	Derwentwater 10	1:05:52	74.56	10mi
10 Oct	Great Cumbrian Run SB	1:28:07	73.74	13.1mi
7 Sep	Gosforth 10K PB	39:32	75.15	10km
21 Jul	Newlands Valley Round PB	43:48	74.64	6.8mi
14 Jul	Bodyfit 5k SB	20:03	72.86	5km
16 Jun	Gosforth 10	1:07:43	72.52	10mi
6 Jun	Abbeytown Road Run	1:08:10	72.04	10mi
23 May	Edinburgh marathon - Hairy Haggis - The Gosford leg 3 PB	57:51	67.11	8mi
16 May	Brathay Windermere Marathon SB	3:26:50	65.87	26.2mi
28 Feb	netherall 10	1:07:45	71.87	10mi
14 Feb	Keswick / Buttermere 34k SB	2:57:33	60.51	34km
2009		Result	WAVA	Distance
21 Nov	Brampton to Carlisle 10 PB	1:00:43	73.44	9.2mi
1 Nov	Derwentwater 10 SB	1:08:07	71.48	10mi
11 Oct	Penrith Rotary Club 10k Trail Run	44:39	65.98	10km
13 Sep	Cumberland Ale 10	1:12:54	66.79	10mi
6 Sep	Derwentwater Trail Race PB	1:12:38	57.89	14km
1 Sep	Gosforth 10k SB	40:41	72.42	10km
22 Jul	Newlands Valley Round SB	45:45	70.86	6.8mi
16 Jul	BodyFit 5K Race SB	20:12	71.75	5km
7 Jul	Hay-O Trail PB	28:44	60.88	6km
10 Jun	Gosforth 10 mile	1:08:38	70.95	10mi
26 May	Lampfoot Loop PB	37:14	69.87	5.5mi
19 May	Moorclose 10k	41:42	70.65	10km
13 May	Latrigg Fell Race PB	25:05	64.84	3.5mi
3 May	Keswick Half Marathon	1:37:50	65.28	13.1mi
26 Apr	London Marathon SB	3:43:52	59.81	26.2mi
15 Apr	Keswick Round The Houses SB	35:28	70.05	5.3mi
11 Apr	Isel Cross	38:58	66.22	5.5mi
8 Mar	Little Strickland 10 Mile Road Race	1:12:14	66.84	10mi
1 Mar	Haweswater Half Marathon SB	1:32:13	69.25	13.1mi
22 Feb	Malcolm MacDougall Memorial 10	1:09:32	69.43	10mi

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	92	0	0	0	0	0	0	0	0	0	0	0	92
2024	195	135	174	182	147	184	209	174	179	90	71	94	1835
2023	130	114	147	57	115	102	72	39	105	179	149	124	1333
2022	95	82	89	122	129	143	160	170	124	69	109	90	1383
2021	185	182	175	84	167	146	186	139	116	156	85	101	1721
2020	115	60	118	176	193	185	228	188	193	239	240	214	2147
2019	197	163	97	89	175	180	201	201	173	189	185	178	2030
2018	171	135	185	88	161	97	196	202	218	221	198	160	2032
2017	37	149	215	163	135	130	164	107	139	81	142	110	1571
2016	212	227	256	36	34	86	94	73	145	121	180	97	1561
2015	278	236	274	177	103	167	32	75	76	145	141	129	1832
2014	287	243	253	149	167	219	245	230	215	184	181	131	2505
2013	317	179	197	195	207	183	233	136	168	204	159	238	2418
2012	235	254	297	205	162	195	218	152	176	180	85	141	2300
2011	375	84	150	204	152	207	212	226	201	196	192	201	2401
2010	231	192	133	58	163	208	219	236	264	224	155	157	2240
2009	206	154	227	109	119	185	143	125	160	142	124	177	1872
2008	0	0	0	0	0	0	0	0	0	0	0	130	130

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	Wed 8th Jan Jan 8
-	-	6.9mi, 55:37 Run - Race Cumbria County X-Country Championship Add a comment	4.2mi, 39:18 Run - Recovery Run Camerton Lane O& B Add a comment	-	4.1mi, 1:01:55 Run - General 1) 1mi - 12:12(12:12/mi) 95/112bpm [1159b/mi] 85cal 4.92/6.16mph 2) 1mi - 18:57(18:57/mi) 102/126bpm [1932b/mi] 150cal 3.17/5.78mph 3) 1mi - 11:41(11:41/mi) 107/124bpm [1249b/mi] 99cal 5.14/8.47mph 4) 1mi - 14:37(14:37/mi) 89/105bpm [1301b/mi] 64cal 4.1/5.99mph 5) 1mi - 6:51(6:51/mi) 71/92bpm [487b/mi] 13cal 8.75/24.73mph 6) 0.04mi - 4(1:33/mi) 60/60bpm [93b/mi] 38.71/25.3mph Add a comment	-
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	Wed 15th Jan Jan 15
5.8mi, 59:30 Run - General 1) 1mi - 12:36(12:36/mi) 124cal 4.76/6.7mph 2) 1mi - 9:39(9:39/mi) 138cal 6.22/7.39mph 3) 1mi - 9:23(9:23/mi) 135cal 6.4/6.87mph 4) 1mi - 10:26(10:26/mi) 127cal 5.76/6.72mph 5) 1mi - 9:06(9:06/mi) 133cal 6.59/7.12mph 6) 0.8mi - 8:21(10:30/mi) 107cal 5.71/7.37mph Add a comment	4mi, 40:34 Run - General 1) 1mi - 12:41(12:41/mi) 93/116bpm [1179b/mi] 99cal 4.73/7.1mph 2) 1mi - 9:11(9:11/mi) 113/118bpm [1038b/mi] 111cal 6.53/7.03mph 3) 1mi - 8:54(8:54/mi) 108/117bpm [960b/mi] 81cal 6.75/7.45mph 4) 1mi - 9:26(9:26/mi) 104/115bpm [980b/mi] 78cal 6.36/7.2mph 5) 0.04mi - 23(10:33/mi) 100/103bpm [1056b/mi] 2cal 5.68/6.22mph Add a comment	6.8mi, 1:11:47 Run - General 1) 1mi - 10:05(10:05/mi) 98/113bpm [988b/mi] 104cal 5.95/6.35mph 2) 1mi - 10:16(10:16/mi) 87/101bpm [893b/mi] 126cal 5.85/6.41mph 3) 1mi - 9:37(9:37/mi) 91/95bpm [876b/mi] 120cal 6.23/6.62mph 4) 1mi - 9:59(9:59/mi) 92/101bpm [918b/mi] 84cal 6.01/6.55mph 5) 1mi - 13:06(13:06/mi) 98/109bpm [1283b/mi] 95cal 4.58/6.53mph 6) 1mi - 9:57(9:57/mi) 101/107bpm [1006b/mi] 76cal 6.03/6.62mph 7) 0.75mi - 8:47(11:45/mi) 102/109bpm [1199b/mi] 69cal 5.1/7.37mph Add a comment	4.1mi, 41:23 Run - General 1) 1mi - 9:59(9:59/mi) 93/103bpm [928b/mi] 71cal 6.02/6.97mph 2) 1mi - 9:47(9:47/mi) 96/102bpm [939b/mi] 71cal 6.13/6.32mph 3) 1mi - 10:16(10:16/mi) 97/102bpm [996b/mi] 71cal 5.85/6.1mph 4) 1mi - 10:40(10:40/mi) 97/103bpm [1035b/mi] 68cal 5.63/6.16mph 5) 0.06mi - 41(11:55/mi) 95/98bpm [1132b/mi] 4cal 5.03/5.97mph Add a comment	3.1mi, 31:07 Run - General 1) 1mi - 10:12(10:12/mi) 96/102bpm [980b/mi] 79cal 5.88/6.82mph 2) 1mi - 9:29(9:29/mi) 101/109bpm [958b/mi] 78cal 6.32/9.08mph 3) 1mi - 10:58(10:58/mi) 102/111bpm [1118b/mi] 89cal 5.47/6.93mph 4) 0.05mi - 28(9:57/mi) 103/104bpm [1025b/mi] 3cal 6.03/5.68mph Add a comment	6.3mi, 1:23:22 Run - General 1) 1mi - 9:04(9:04/mi) 99/114bpm [897b/mi] 77cal 6.62/7.45mph 2) 1mi - 14:44(14:44/mi) 98/126bpm [1444b/mi] 110cal 4.07/9.93mph 3) 1mi - 9:10(9:10/mi) 113/140bpm [1036b/mi] 121cal 6.54/10.85mph 4) 1mi - 19:16(19:16/mi) 119/151bpm [2294b/mi] 155cal 3.11/9.46mph 5) 1mi - 17:24(17:24/mi) 123/156bpm [2140b/mi] 155cal 3.45/9.77mph 6) 1mi - 9:44(9:44/mi) 107/112bpm [1041b/mi] 81cal 6.17/7.74mph 7) 0.31mi - 4:00(12:55/mi) 113/120bpm [1459b/mi] 35cal 4.65/6.14mph Add a comment	5.7mi, 58:42 Run - General 1) 1mi - 9:49(9:49/mi) 92/106bpm [904b/mi] 69cal 6.11/6.59mph 2) 1mi - 10:35(10:35/mi) 99/105bpm [1047b/mi] 81cal 5.67/6.35mph 3) 1mi - 9:56(9:56/mi) 96/106bpm [954b/mi] 67cal 6.04/7.49mph 4) 1mi - 9:30(9:30/mi) 102/108bpm [969b/mi] 73cal 6.32/6.76mph 5) 1mi - 9:47(9:47/mi) 102/109bpm [999b/mi] 74cal 6.13/6.7mph 6) 0.73mi - 9:04(12:29/mi) 99/108bpm [1235b/mi] 59cal 4.81/7.45mph Add a comment
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	Wed 22nd Jan Jan 22
5mi, 1:16:16 Run - General 1) 1mi - 17:57(17:57/mi) 110/130bpm [1975b/mi] 194cal 3.34/5.09mph 2) 1mi - 16:47(16:47/mi) 116/130bpm [1948b/mi] 187cal 3.57/6.64mph 3) 1mi - 16:31(16:31/mi) 108/124bpm [1783b/mi] 131cal 3.64/8.93mph 4) 1mi - 8:43(8:43/mi) 98/108bpm [855b/mi] 48cal 6.88/7.35mph 5) 1mi - 16:12(16:12/mi) 87/107bpm [1409b/mi] 59cal 3.7/8.06mph 6) 0.03mi - 5(3:19/mi) 67/67bpm [222b/mi] 18.1/7.31mph Add a comment	-	3.1mi, 23:50 Run - General 1) 1mi - 7:57(7:57/mi) 122/131bpm [970b/mi] 112cal 7.55/8.2mph 2) 1mi - 7:38(7:38/mi) 130/132bpm [992b/mi] 118cal 7.87/9.12mph 3) 1mi - 7:38(7:38/mi) 131/134bpm [1000b/mi] 114cal 7.86/9.77mph 4) 0.08mi - 37(7:25/mi) 133/134bpm [986b/mi] 9cal 8.09/8.35mph Add a comment	6mi, 1:03:14 Run - General 1) 1mi - 10:13(10:13/mi) 92/105bpm [939b/mi] 76cal 5.88/7.35mph 2) 1mi - 9:40(9:40/mi) 98/103bpm [947b/mi] 76cal 6.21/6.51mph 3) 1mi - 10:26(10:26/mi) 99/108bpm [1032b/mi] 78cal 5.76/6.57mph 4) 1mi - 11:14(11:14/mi) 98/107bpm [1101b/mi] 78cal 5.34/6.18mph 5) 1mi - 10:08(10:08/mi) 101/105bpm [1024b/mi] 71cal 5.92/6.37mph 6) 1mi - 11:05(11:05/mi) 95/102bpm [1054b/mi] 63cal 5.41/6.05mph 7) 0.04mi - 28(11:25/mi) 93/94bpm [1062b/mi] 2cal 5.25/5.63mph Add a comment	-	6.8mi, 1:16:01 Run - General 1) 1mi - 9:59(9:59/mi) 113/139bpm [1128b/mi] 115cal 6.01/7.47mph 2) 1mi - 10:05(10:05/mi) 73/85bpm [736b/mi] 121cal 5.95/6.66mph 3) 1mi - 14:14(14:14/mi) 76/125bpm [1082b/mi] 123cal 4.22/7.12mph 4) 1mi - 9:15(9:15/mi) 105/122bpm [971b/mi] 120cal 6.49/7.03mph 5) 1mi - 13:37(13:37/mi) 86/93bpm [1172b/mi] 118cal 4.4/8.87mph 6) 1mi - 8:44(8:44/mi) 86/93bpm [751b/mi] 137cal 6.87/7.2mph 7) 0.81mi - 10:07(12:26/mi) 86/93bpm [1069b/mi] 101cal 4.83/7.1mph Add a comment	5.7mi, 1:02:00 Run - General 1) 1mi - 11:28(11:28/mi) 150/180bpm [1720b/mi] 106cal 5.23/5.61mph 2) 1mi - 11:04(11:04/mi) 136/154bpm [1506b/mi] 123cal 5.42/6.76mph 3) 1mi - 9:58(9:58/mi) 109/148bpm [1086b/mi] 107cal 6.02/7.28mph 4) 1mi - 9:54(9:54/mi) 148/153bpm [1465b/mi] 111cal 6.06/6.43mph 5) 1mi - 10:20(10:20/mi) 132/151bpm [1365b/mi] 122cal 5.8/6.3mph 6) 0.72mi - 9:16(12:51/mi) 114/128bpm [1466b/mi] 94cal 4.67/5.93mph Add a comment
Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29
5.1mi, 56:42 Run - General 1) 1mi - 10:34(10:34/mi) 99/113bpm [1045b/mi] 89cal 5.68/11.94mph 2) 1mi - 14:43(14:43/mi) 96/129bpm [1413b/mi] 104cal 4.08/9.04mph 3) 1mi - 9:21(9:21/mi) 111/123bpm [1038b/mi] 94cal 6.42/7.7mph 4) 1mi - 10:42(10:42/mi) 111/129bpm [1189b/mi] 103cal 5.6/9.06mph 5) 1mi - 10:01(10:01/mi) 101/116bpm [1011b/mi] 65cal 5.99/8.72mph 6) 0.12mi - 1:21(11:14/mi) 104/109bpm [1169b/mi] 8cal 5.34/5.8mph Add a comment	-	-	-	-	5mi, 59:38 Run - General 1) 1mi - 10:52(10:52/mi) 96/106bpm [1044b/mi] 79cal 5.52/6.62mph 2) 1mi - 14:51(14:51/mi) 98/134bpm [1455b/mi] 103cal 4.04/7.66mph 3) 1mi - 9:33(9:33/mi) 114/135bpm [1089b/mi] 105cal 6.28/7.62mph 4) 1mi - 9:06(9:06/mi) 119/136bpm [1084b/mi] 99cal 6.59/8.12mph 5) 1mi - 14:57(14:57/mi) 96/126bpm [1436b/mi] 81cal 4.01/7.33mph 6) 0.03mi - 19(9:50/mi) 106/109bpm [1042b/mi] 2cal 6.1/6.1mph Add a comment	-

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