Capricorn

Last on at 8am, 23rd Dec 2024

F55

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About Me
late developer to triathlon Show More...

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Recent Blogs
Ironman UK - done !!!	Jul 2015
and so it begins	Dec 2014
Sense and sensibility	Dec 2014
Christmas run-to-the-pub	Dec 2014
Christmas hats at dawn	Dec 2014

My parkrun
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Recent Training
30th Dec	General	7.1mi	1:26:45
29th Dec	General	14.6mi	1:26:06
28th Dec	General	12.6mi	1:15:54
27th Dec	General	5mi	47:40
26th Dec	General	6.7mi	1:07:13

12 Month Benchmarks	Run	Bike
Mile	7:20	2:06
5k	26:03	7:59
5mi	44:17	14:40
10k	55:24	18:26
10mi	1:32:21	30:15
Half	2:03:43	40:19
20mi	3:39:38	1:03:59
Mara	4:51:53	1:29:36
50k	5:55:07	1:49:10

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
5km	2							21:30 73.57	21:28 74.40								21:28 6:55/mi	74.40
6500m	3							27:57 74.05	29:24 71.08								27:57 6:55/mi	74.05
5mi	10			37:15 67.10	36:20 69.29	35:02 72.42	34:16 74.66	34:29 74.86	34:57 74.56	36:08 72.85	35:09 75.70	36:11 74.36					34:16 6:51/mi	75.70
9.3km	2						42:47 69.45	42:14 70.99									42:14 7:19/mi	70.99
10km	8					45:13 70.24	44:39 71.73	43:12 74.81	46:05 70.79	45:26 72.54	44:50 74.30		46:14 73.68	44:32 77.38			43:12 6:57/mi	77.38
9.4mi	1						1:12:41 68.02										1:12:41 7:44/mi	68.02
10mi	8					1:13:27 71.08		1:19:25 66.93	1:11:21 75.24		1:15:00 73.15		1:23:34 67.19	1:15:51 74.90	1:26:40 66.34		1:11:21 7:08/mi	75.24
10.4mi	1					1:32:19 58.92											1:32:19 8:53/mi	58.92
13.1mi	18	1:48:31 61.39	1:45:36 63.48		1:40:26 67.72	1:36:13 71.27	1:35:16 72.61	1:37:54 71.33	1:38:41 71.48	1:38:37 72.31	1:38:56 72.91	1:37:31 74.84	1:39:25 74.28	1:38:09 76.15	1:51:53 67.61	2:04:00 61.76	1:35:16 7:16/mi	76.15
16mi	5										2:12:16 67.40						2:12:16 8:16/mi	67.40
20mi	9		3:24:00 51.21			2:58:17 59.95				3:01:30 61.33	3:34:19 52.56	3:06:24 61.17		3:30:35 55.50		4:21:00 45.93	2:58:17 8:55/mi	61.33
26.2mi	41	3:55:44 58.22	3:41:22 62.38	3:46:22 61.42	3:37:55 64.29	3:29:17 67.51	3:27:16 68.80	3:35:23 66.87	3:33:07 68.33	3:35:54 68.24	3:30:44 70.78	3:27:17 72.85	4:01:00 63.45	3:34:10 72.31	3:53:22 67.22	3:47:31 69.86	3:27:16 7:55/mi	72.85
30mi	2				4:45:37 57.35	5:00:38 54.94											4:45:37 9:31/mi	57.35
40mi	2							7:12:36 56.11	6:27:13 63.37								6:27:13 9:41/mi	63.37
50mi	3							8:21:16 63.49			7:41:12 71.45		8:51:58 63.51				7:41:12 9:13/mi	71.45

2023		Result	WAVA	Distance
13 Aug	Thames Half marathon Swim			5.5km
2019		Result	WAVA	Distance
7 Dec	Salisbury Plain Half Marathon SB	2:04:00	61.76	13.1mi
22 Sep	Wild Wye Swim	2:38:00		10.5km
30 Jun	Ironman Norway	12:30:00		2.4mi/112mi/26.2mi
28 Apr	London Marathon SB	3:47:31	69.86	26.2mi
7 Apr	Combe Gibbet to Overton	2:21:48	66.83	16mi
10 Mar	The Grizzly SB	4:21:00	45.93	20mi
2018		Result	WAVA	Distance
2 Dec	Mapledurham Ten SB	1:26:40	66.34	10mi
14 Oct	Palma Half Marathon SB	1:51:53	67.61	13.1mi
9 Sep	Ironman Wales	13:13:00		2.4mi/112mi/26.2mi
5 Aug	Cotswold Classic Middle Distance Triathlon	5:25:06		1.2mi/56mi/13.1mi
14 Jul	ITU World Long Distance Triathlon championships	7:54:30		3km/120km/30km
9 Jun	Otillo Scilly Isles SwimRun	8:00:00		8km/30km
13 May	blueseventy #51Fiver Cotswold Standard Tri	2:36:00		1500km/40km/10km
22 Apr	ABP Southampton Marathon SB	3:53:22	67.22	26.2mi
25 Mar	Combe Gibbet to Overton	2:17:00	68.31	16mi
2017		Result	WAVA	Distance
15 Oct	Tadley Runners 10 SB	1:15:51	74.90	10mi
1 Oct	The Great Clarendon Half Marathon	1:54:40	65.18	13.1mi
17 Sep	Swallowfield 10K SB	44:32	77.38	10km
16 Sep	Big Cotswold Swim			0mi
27 Aug	ITU Long Distance World Triathlon Champs	8:11:08		3km/144km/30km
29 Jul	BRECA BUTTERMERE	1:00:00		6km/42km
16 Jul	Ironman UK	12:27:20		2.4mi/112mi/26.2mi
18 Jun	Hampshire Hoppit trail half marathon	2:01:58	61.28	13.1mi
4 Jun	Cotswold 113 Middle Distance Triathlon	5:26:32		1.9km/90km/21.1km
23 Apr	London Marathon SB	3:34:10	72.31	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:09	76.15	13.1mi
12 Mar	The Grizzly SB	3:30:35	55.50	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster SB	1:23:34	67.19	10mi
2 Oct	The Great Clarendon Marathon SB	4:01:00	63.45	26.2mi
24 Jul	Challenge Poznan ETU Long Distance European Triathlon Championships	11:15:00		2.4mi/112mi/26.2mi
2 Jul	Breca Swim Run	7:57:00		6km/38km
19 Jun	Hampshire Hoppit trail half marathon	1:47:04	68.97	13.1mi
29 May	Bayer Newbury 10k SB	46:14	73.68	10km
15 May	Immortal Half	6:15:55		1.2mi/56mi/13.1mi
3 Apr	White Horse Half Marathon SB	1:39:25	74.28	13.1mi
6 Feb	Thames Trot SB	8:51:58	63.51	50mi
2015		Result	WAVA	Distance
18 Oct	Abingdon Marathon	3:34:25	70.42	26.2mi
13 Sep	Challenge Weymouth	12:26:18		3.8km/180km/42km
19 Jul	Ironman UK	13:09:00		3.86km/180.25km/42.2km
7 Jun	Ollie Johnson Memorial Kintbury 5 SB	36:11	74.36	5mi
26 Apr	London Marathon SB	3:27:17	72.85	26.2mi
4 Apr	Compton Downland challenge 20 SB	3:06:24	61.17	20mi
29 Mar	Combe Gibbet to Overton	2:15:27	66.61	16mi
22 Mar	Fleet Half Marathon SB	1:37:31	74.84	13.1mi
2014		Result	WAVA	Distance
14 Sep	Challenge Weymouth Half Triathlon	6:07:36		1.9km/90km/21.1km
10 Aug	Concorde Triathlon	1:20:08		400m/20km/5km
6 Jul	Tadley Runners Summer 10km Road Race SB	44:50	74.30	10km
15 Jun	Cotswold 113 Middle Distance Triathlon	5:29:24		1.9km/90km/21.1km
1 Jun	Ollie Johnson Memorial Kintbury 5 SB	35:09	75.70	5mi
18 May	Hook 10 SB	1:15:00	73.15	10mi
13 Apr	London Marathon SB	3:30:44	70.78	26.2mi
30 Mar	Combe Gibbet to Overton PB	2:12:16	67.40	16mi
16 Mar	Fleet Half Marathon SB	1:38:56	72.91	13.1mi
9 Mar	The Grizzly SB	3:34:19	52.56	20mi
7 Feb	Thames Trot PB	7:41:12	71.45	50mi
2013		Result	WAVA	Distance
8 Sep	Challenge Henley Half	6:19:05		1.9km/52mi/13.1mi
20 Jul	Dorney Dash 10k SB	45:26	72.54	10km
16 Jun	uk-ironman-70.3	6:58:39		1.9km/90km/13.1mi
2 Jun	Ollie Johnson Memorial Kintbury 5 SB	36:08	72.85	5mi
21 Apr	London Marathon SB	3:35:54	68.24	26.2mi
6 Apr	Compton Downland Challenge 20 SB	3:01:30	61.33	20mi
16 Mar	Maxifuel Pre-London Half MArathon SB	1:38:37	72.31	13.1mi
2012		Result	WAVA	Distance
4 Nov	Oxford Mail XC League Race 1 (Vet Women) Ascott-under-Wychwood SB	29:24	71.08	6500m
7 Oct	Cricklade Half Marathon SB	1:38:41	71.48	13.1mi
16 Sep	Highclere 10K SB	46:05	70.79	10km
30 Jun	Endure24 - lap 1			5mi
5 Jun	Newbury parkrun #18 (Diamond Jubilee special) PB	21:28	74.40	5km
27 May	Ollie Johnson Memorial Kintbury 5 SB	34:57	74.56	5mi
20 May	Hook 10 PB	1:11:21	75.24	10mi
22 Apr	London Marathon SB	3:33:07	68.33	26.2mi
7 Apr	Compton Downland Challenge 40 PB	6:27:13	63.37	40mi
5 Feb	Oxford Mail XC League Round 4 - Cirencester (vet women) PB	29:20	71.24	6.5km
2011		Result	WAVA	Distance
6 Nov	Oxford Mail XC League Race 1 (Vet Women) Ascott-under-Wychwood PB	27:57	74.05	6500m
22 Oct	Abingdon park run SB	21:30	73.57	5km
16 Oct	Abingdon Marathon SB	3:35:23	66.87	26.2mi
2 Jul	Compton Canter 9.3k trail race PB	42:14	70.99	9.3km
18 Jun	THE PICNIC	5:13:22	45.96	26.2mi
12 Jun	Wargrave 10K PB	43:12	74.81	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:29	74.86	5mi
15 May	Turbo X, Surrey Hill SB	1:19:25	66.93	10mi
23 Apr	Compton Downland Challenge 40 SB	7:12:36	56.11	40mi
17 Apr	London Marathon	3:41:46	64.95	26.2mi
3 Apr	Combe Gibbet to Overton	2:03:59	69.57	16mi
13 Feb	Wokingham Half Marathon SB	1:37:54	71.33	13.1mi
5 Feb	Thames Trot SB	8:21:16	63.49	50mi
2010		Result	WAVA	Distance
17 Oct	Abingdon Marathon PB	3:27:16	68.80	26.2mi
3 Oct	The Great Clarendon Marathon	3:48:13	62.48	26.2mi
12 Sep	Peasemore Festival 5 Mile Challenge PB	34:16	74.66	5mi
8 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:01:13	59.11	26.2mi
3 Jul	Compton Canter SB	42:47	69.45	9.3km
20 Jun	Ridgeway Relay - stage 3 PB	1:12:41	68.02	9.4mi
12 Jun	South Downs Marathon	4:03:52	58.47	26.2mi
6 Jun	Ollie Johnson Memorial Kintbury 5	34:29	74.19	5mi
30 May	Bayer Newbury 10K SB	44:39	71.73	10km
15 May	salomon turbo x,surrey hill	1:26:19	61.01	10mi
2 May	Neolithic Marathon	3:45:57	63.11	26.2mi
17 Apr	Camp Pendleton Marathon, San Diego	3:29:02	68.22	26.2mi
3 Apr	Compton Downland Challenge 20	2:52:39	62.46	20mi
28 Mar	The Lucozade Sport Race Your Pace Half Marathon 10am PB	1:35:16	72.61	13.1mi
13 Mar	UK Inter Counties XC Champs - Senior Women	35:27	71.76	8km
28 Feb	The Terminator 11	1:50:47	52.50	11mi
2009		Result	WAVA	Distance
6 Dec	Doyen of the Downs SB	5:00:38	54.94	30mi
14 Nov	Berks, Bucks & Oxon Championship (Ladies)	26:41	70.23	6km
1 Nov	Oxford Mail XC League - Race 1 (Ladies); Ascott-under-Wychwood (6.1km)	29:29	64.87	6.12km
18 Oct	Abingdon Marathon	3:29:54	67.31	26.2mi
4 Oct	The Great Clarendon Marathon	3:43:41	63.16	26.2mi
13 Sep	Peasemore Festival 5 Mile Challenge SB	35:02	72.42	5mi
6 Sep	OWLS John Fraser 10 SB	1:13:27	71.08	10mi
22 Aug	Endurance Life Classic Crossings	7:08:29	43.46	33mi
9 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:01:59	58.39	26.2mi
13 Jun	South Downs Marathon	4:09:43	56.58	26.2mi
31 May	Bayer Newbury 10K SB	45:13	70.24	10km
16 May	White Peak Marathon	3:31:18	66.87	26.2mi
26 Apr	London Marathon SB	3:29:17	67.51	26.2mi
11 Apr	Compton Downland Challenge 20 PB	2:58:17	59.95	20mi
5 Apr	White Horse Half Marathon SB	1:36:13	71.27	13.1mi
11 Jan	Rough 'n' Tumble 10 PB	1:32:19	58.92	10.4mi
2008		Result	WAVA	Distance
7 Dec	Doyen of the Downs PB	4:45:37	57.35	30mi
19 Oct	Abingdon Marathon SB	3:37:55	64.29	26.2mi
5 Oct	The Great Clarendon Marathon	4:06:18	56.88	26.2mi
14 Sep	Peasemore Festival 5 Mile Challenge SB	36:20	69.29	5mi
10 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:06:00	56.95	26.2mi
14 Jun	South Downs Marathon	4:17:26	54.42	26.2mi
17 May	White Peak Marathon	3:40:19	63.59	26.2mi
4 May	Cracovia Marathon	3:40:51	63.44	26.2mi
6 Apr	White Horse Half Marathon SB	1:40:26	67.72	13.1mi
22 Mar	Compton Downland Challenge 20	3:12:23	55.09	20mi
2007		Result	WAVA	Distance
21 Oct	Dresden Marathon SB	3:46:22	61.42	26.2mi
30 Sep	Clarendon Way Marathon	4:04:17	56.92	26.2mi
9 Sep	Peasemore Festival 5 Mile Challenge SB	37:15	67.10	5mi
12 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:25:00	52.47	26.2mi
16 Jun	South Downs Marathon	4:27:08	52.05	26.2mi
19 May	White Peak marathon	3:48:18	60.90	26.2mi
22 Apr	London Marathon	4:02:47	57.27	26.2mi
2006		Result	WAVA	Distance
22 Oct	Abingdon Marathon	3:45:37	61.20	26.2mi
20 May	White Peak Marathon	3:51:10	59.73	26.2mi
30 Apr	Salzburg Marathon SB	3:41:22	62.38	26.2mi
2 Apr	White Horse Half Marathon SB	1:45:36	63.48	13.1mi
25 Mar	Compton Downland Challenge 20 SB	3:24:00	51.21	20mi
2005		Result	WAVA	Distance
4 Dec	Luton Marathon	4:01:00	56.94	26.2mi
16 Oct	Amsterdam Marathon SB	3:55:44	58.22	26.2mi
8 May	Hinckley Dog & Hedgehog Half-Marathon SB	1:48:31	61.39	13.1mi
24 Apr	Bracknell Half Marathon	1:50:13	60.44	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	0	0	0	0	0	0	0	22	0	0	0	0	22
2024	12.3	10.8	8.5	14.8	9.7	16.1	16.6	10.5	5.7	15	10.7	5.8	136.4
2024	129	141	106	111	111	120	126	131	83	99	92	105	1353
2024	213	220	278	267	283	357	167	88	162	91	156	119	2401
2023	0	0	0	0	0	0	0	0	0	0	10	0	10
2023	10.2	12.7	16.1	12.6	14.4	13.3	17.9	19.1	9.4	13.4	15.8	5.4	160.4
2023	96	106	112	128	121	94	116	124	130	107	93	107	1334
2023	430	403	487	542	303	92	105	333	249	99	58	133	3234
2022	0	0	0	0	0	8	0	0	7	0	0	0	15
2022	13.5	11.9	8.6	5	14.6	14.5	18.6	19.6	10.3	11.5	11.5	8.4	147.8
2022	109	140	101	84	131	106	90	162	121	97	93	110	1343
2022	313	335	276	252	267	343	274	257	168	169	140	385	3180
2021	0	0	0	0	0	0	9	0	0	0	0	0	9
2021	0.9	4.4	7.6	12.6	23	28.4	28.1	25	14.3	3.4	6.9	9.9	164.5
2021	135	157	122	98	48	106	104	144	137	135	113	98	1398
2021	252	292	291	333	398	139	197	338	69	91	105	263	2768
2020	0	0	12	0	0	0	0	0	0	0	0	0	12
2020	12.8	15.8	7.2	0.3	5	19.7	24	13	21.6	9.1	6.9	8.3	143.6
2020	144	154	102	141	155	97	95	80	87	123	98	112	1390
2020	211	149	218	450	600	236	361	465	190	203	185	224	3493
2019	15.2	11.8	13.1	15.6	16.5	25	12.8	16.4	24.1	12.1	10.9	3.2	176.8
2019	114	140	168	151	113	147	109	99	119	122	132	96	1511
2019	299	300	410	423	454	554	280	389	216	80	107	426	3938
2018	15.2	9.4	13.3	16.2	23.3	18.9	18.4	17.2	10.8	11	8.2	7.8	169.5
2018	155	116	150	144	123	157	133	142	116	123	104	28	1490
2018	285	170	335	207	563	547	539	394	363	203	287	433	4327
2017	12.6	13.5	11.7	10.7	21.5	19.4	21.9	13.3	18	7.3	13.1	5.9	168.8
2017	159	124	132	119	129	137	132	133	97	125	116	100	1502
2017	233	225	339	413	564	609	419	444	268	223	212	282	4230
2016	8.5	7.1	11.5	13	13.9	25.4	16.3	3.5	1	7.9	11.5	7.9	127.4
2016	174	96	126	122	148	146	137	119	139	125	113	116	1561
2016	191	190	354	615	520	547	435	145	341	257	153	362	4110
2015	10	7.4	8.9	9.8	18.3	15.8	13.7	15.7	7.2	4.1	8.8	6.1	125.8
2015	145	109	154	138	136	157	138	163	140	126	139	200	1745
2015	204	189	292	433	740	551	377	421	226	0	52	102	3588
2014	3.4	1.3	5.1	3.7	8	6.6	9.8	6.9	3.5	2.7	2.3	3.9	57.2
2014	185	130	164	119	124	141	111	132	105	136	115	157	1618
2014	0	0	30	238	447	447	163	420	288	185	141	113	2472
2013	4.4	3.8	9.2	10.2	10	7.6	9.5	2.8	2.6	0	0	0	60.1
2013	135	107	149	135	124	105	122	123	104	156	172	198	1631
2013	82	20	144	251	442	300	378	222	199	70	0	32	2139
2012	0	0	0	0	0	0	0	0	0	0	1	2.4	3.4
2012	195	144	196	134	99	180	138	122	134	128	136	195	1800
2011	171	110	203	141	143	102	133	142	148	153	167	146	1759
2010	169	122	178	141	167	127	178	163	161	126	66	155	1752
2009	164	134	199	159	131	137	205	161	126	143	148	147	1855
2008	136	118	184	141	131	132	169	148	152	128	160	143	1743
2007	140	116	190	122	126	122	154	133	166	123	106	145	1643
2006	136	98	168	157	84	126	153	178	153	123	110	47	1532

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	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
6.3mi, 58:06 Run - General 1) 1km - 5:44(5:44/km) 131/146bpm [752b/km] 63cal 2) 1km - 5:49(5:49/km) 137/149bpm [798b/km] 61cal 3) 1km - 5:21(5:21/km) 127/135bpm [679b/km] 51cal 4) 1km - 6:16(6:16/km) 138/142bpm [865b/km] 62cal 5) 1km - 6:03(6:03/km) 136/140bpm [823b/km] 61cal 6) 1km - 6:02(6:02/km) 131/139bpm [791b/km] 55cal 7) 1km - 5:15(5:15/km) 131/140bpm [688b/km] 49cal 8) 1km - 6:14(6:14/km) 133/139bpm [828b/km] 62cal 9) 1km - 5:37(5:37/km) 133/139bpm [747b/km] 56cal 10) 1km - 5:22(5:22/km) 137/141bpm [734b/km] 54cal 11) 0.06km - 22(6:17/km) 139/139bpm [874b/km] 4cal Add a comment	6.6mi, 1:01:15 Run - General 1) 1km - 5:53(5:53/km) 143/162bpm [842b/km] 62cal 2) 1km - 5:44(5:44/km) 151/166bpm [864b/km] 63cal 3) 1km - 5:38(5:38/km) 142/161bpm [801b/km] 58cal 4) 1km - 6:06(6:06/km) 136/143bpm [830b/km] 62cal 5) 1km - 5:23(5:23/km) 131/141bpm [705b/km] 52cal 6) 1km - 5:54(5:54/km) 134/152bpm [790b/km] 60cal 7) 1km - 6:02(6:02/km) 129/139bpm [779b/km] 66cal 8) 1km - 5:53(5:53/km) 127/137bpm [747b/km] 58cal 9) 1km - 5:52(5:52/km) 134/143bpm [785b/km] 62cal 10) 1km - 5:18(5:18/km) 136/140bpm [721b/km] 54cal 11) 0.62km - 3:32(5:45/km) 136/142bpm [781b/km] 35cal Add a comment	-	5mi, 45:44 Run - General 1) 1km - 5:55(5:55/km) 143/163bpm [846b/km] 64cal 2) 1km - 5:55(5:55/km) 156/163bpm [922b/km] 62cal 3) 1km - 5:35(5:35/km) 152/166bpm [849b/km] 59cal 4) 1km - 5:23(5:23/km) 150/158bpm [808b/km] 56cal 5) 1km - 5:23(5:23/km) 151/158bpm [812b/km] 55cal 6) 1km - 5:32(5:32/km) 151/160bpm [835b/km] 60cal 7) 1km - 5:59(5:59/km) 142/150bpm [850b/km] 63cal 8) 1km - 5:38(5:38/km) 145/155bpm [816b/km] 63cal 9) 0.08km - 24(5:04/km) 155/157bpm [786b/km] 5cal Add a comment	30.5mi, 1:30:00 Bike - Turbo Trainer Add a comment	0.2mi, 8:09 Swim - Open Water 1) 0.45km - 8:09(18:09/km) 121/136bpm [2196b/km] 74cal 24/44rpm Add a comment	1.7mi, 57:00 Swim - Pool Add a comment 3.2mi, 27:44 Run - General 1) 1km - 5:38(5:38/km) 126/138bpm [710b/km] 62cal 2) 1km - 5:41(5:41/km) 142/150bpm [808b/km] 64cal 3) 1km - 5:35(5:35/km) 140/147bpm [782b/km] 57cal 4) 1km - 5:03(5:03/km) 143/148bpm [722b/km] 55cal 5) 1km - 5:03(5:03/km) 143/148bpm [721b/km] 55cal 6) 0.14km - 44(5:06/km) 147/150bpm [750b/km] 8cal Add a comment
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	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
10mi, 1:36:54 Run - General 1) 1km - 5:54(5:54/km) 139/156bpm [819b/km] 62cal 2) 1km - 5:58(5:58/km) 152/162bpm [906b/km] 66cal 3) 1km - 5:29(5:29/km) 132/153bpm [723b/km] 52cal 4) 1km - 6:40(6:40/km) 133/142bpm [886b/km] 63cal 5) 1km - 6:16(6:16/km) 134/139bpm [841b/km] 61cal 6) 1km - 5:50(5:50/km) 129/140bpm [753b/km] 52cal 7) 1km - 6:22(6:22/km) 131/138bpm [833b/km] 62cal 8) 1km - 6:17(6:17/km) 137/145bpm [860b/km] 61cal 9) 1km - 6:00(6:00/km) 133/140bpm [798b/km] 57cal 10) 1km - 6:06(6:06/km) 138/149bpm [842b/km] 61cal 11) 1km - 5:22(5:22/km) 136/144bpm [730b/km] 51cal 12) 1km - 6:04(6:04/km) 135/144bpm [818b/km] 56cal 13) 1km - 6:21(6:21/km) 133/142bpm [844b/km] 58cal 14) 1km - 5:37(5:37/km) 130/134bpm [730b/km] 60cal 15) 1km - 5:37(5:37/km) 133/138bpm [746b/km] 58cal 16) 1km - 5:58(5:58/km) 134/141bpm [801b/km] 62cal 17) 0.16km - 1:04(6:37/km) 131/136bpm [867b/km] 11cal Add a comment	-	19.9mi, 1:00:00 Bike - Turbo Trainer Add a comment	4.4mi, 43:47 Run - General 1) 1km - 5:58(5:58/km) 142/153bpm [848b/km] 64cal 2) 1km - 6:32(6:32/km) 142/152bpm [929b/km] 64cal 3) 1km - 5:39(5:39/km) 135/140bpm [762b/km] 57cal 4) 1km - 5:43(5:43/km) 131/142bpm [748b/km] 53cal 5) 1km - 7:10(7:10/km) 130/142bpm [933b/km] 60cal 6) 1km - 6:11(6:11/km) 141/148bpm [871b/km] 63cal 7) 1km - 6:32(6:32/km) 139/154bpm [908b/km] 67cal 8) 0.01km - 2(6:43/km) 136/136bpm [913b/km] Add a comment	6.2mi, 1:04:49 Run - General 1) 1km - 5:39(5:39/km) 128/143bpm [723b/km] 61cal 2) 1km - 7:07(7:07/km) 134/147bpm [953b/km] 71cal 3) 1km - 5:38(5:38/km) 138/148bpm [777b/km] 58cal 4) 1km - 8:44(8:44/km) 122/140bpm [1066b/km] 65cal 5) 1km - 5:53(5:53/km) 142/145bpm [835b/km] 63cal 6) 1km - 6:14(6:14/km) 141/145bpm [880b/km] 63cal 7) 1km - 6:05(6:05/km) 143/146bpm [870b/km] 63cal 8) 1km - 7:09(7:09/km) 135/145bpm [965b/km] 63cal 9) 1km - 5:59(5:59/km) 142/146bpm [851b/km] 61cal 10) 1km - 6:02(6:02/km) 141/147bpm [850b/km] 57cal 11) 0.04km - 19(7:33/km) 104/112bpm [785b/km] 1cal Add a comment	18.6mi, 1:00:00 Bike - Turbo Trainer Add a comment 0.1mi, 8:03 Swim - Open Water 1) 0.41km - 8:03(19:44/km) 104/119bpm [2051b/km] 68cal 25/44rpm Add a comment	1.4mi, 1:00:18 Swim - Pool 1) 0.3km - 5:33(18:31/km) 118/128bpm [2185b/km] 48cal 35/rpm 2) 0km - 25(0/km) 103/109bpm [INFb/km] 3) 0.08km - 1:38(21:41/km) 104/111bpm [2255b/km] 12cal 28/rpm 4) 0km - 18(0/km) 95/100bpm [INFb/km] 5) 0.03km - 26(17:00/km) 101/104bpm [1717b/km] 4cal 33/rpm 6) 0km - 20(0/km) 90/95bpm [INFb/km] 7) 0.03km - 31(20:38/km) 97/101bpm [2001b/km] 6cal 19/rpm 8) 0km - 20(0/km) 92/98bpm [INFb/km] 9) 0.13km - 2:54(23:12/km) 99/105bpm [2297b/km] 22cal 25/rpm 10) 0km - 9(0/km) 92/93bpm [INFb/km] 11) 0.08km - 1:13(16:18/km) 92/102bpm [1499b/km] 14cal 20/rpm 12) 0km - 28(0/km) 89/92bpm [INFb/km] 13) 0.1km - 1:57(19:29/km) 111/123bpm [2162b/km] 16cal 33/rpm 14) 0km - 21(0/km) 114/118bpm [INFb/km] 15) 0.4km - 7:45(19:23/km) 123/129bpm [2383b/km] 64cal 34/rpm 16) 0km - 1:09(0/km) 94/110bpm [INFb/km] 17) 0.08km - 1:29(19:41/km) 118/127bpm [2322b/km] 12cal 29/rpm 18) 0km - 24(0/km) 118/120bpm [INFb/km] 19) 0.18km - 3:02(17:18/km) 118/126bpm [2040b/km] 28cal 33/rpm 20) 0km - 53(0/km) 98/108bpm [INFb/km] 21) 0.03km - 32(21:13/km) 105/110bpm [2227b/km] 4cal 15/rpm 22) 0km - 22(0/km) 103/109bpm [INFb/km] 23) 0.05km - 33(11:03/km) 108/113bpm [1193b/km] 8cal 33/rpm 24) 0km - 15(0/km) 104/107bpm [INFb/km] 25) 0.03km - 24(16:00/km) 111/113bpm [1776b/km] 4cal 23/rpm 26) 0km - 8(0/km) 107/109bpm [INFb/km] 27) 0.03km - 22(14:23/km) 106/111bpm [1524b/km] 4cal 22/rpm 28) 0km - 16(0/km) 98/100bpm [INFb/km] 29) 0.03km - 15(10:10/km) 106/109bpm [1078b/km] 4cal 20/rpm 30) 0km - 19(0/km) 108/113bpm [INFb/km] 31) 0.03km - 13(8:52/km) 114/119bpm [1012b/km] 4cal 27/rpm 32) 0km - 30(0/km) 112/116bpm [INFb/km] 33) 0km - 9(0/km) 115/117bpm [INFb/km] 34) 0km - 20(0/km) 107/112bpm [INFb/km] 35) 0.03km - 24(15:53/km) 121/126bpm [1921b/km] 4cal 33/rpm 36) 0km - 24(0/km) 123/129bpm [INFb/km] 37) 0.05km - 39(13:04/km) 126/132bpm [1646b/km] 8cal 40/rpm 38) 0km - 24(0/km) 127/131bpm [INFb/km] 39) 0.03km - 42(28:15/km) 130/134bpm [3673b/km] 4cal 38/rpm 40) 0km - 22(0/km) 124/126bpm [INFb/km] 41) 0.05km - 1:20(26:49/km) 120/129bpm [3218b/km] 8cal 31/rpm 42) 0km - 2:17(0/km) 83/106bpm [INFb/km] 43) 0.08km - 1:03(14:02/km) 105/121bpm [1473b/km] 12cal 30/rpm 44) 0km - 1:34(0/km) 87/110bpm [INFb/km] 45) 0.05km - 1:00(19:58/km) 108/121bpm [2156b/km] 8cal 27/rpm 46) 0km - 1:26(0/km) 91/105bpm [INFb/km] 47) 0.05km - 1:00(20:09/km) 116/127bpm [2337b/km] 8cal 29/rpm 48) 0km - 1:28(0/km) 90/114bpm [INFb/km] 49) 0.05km - 48(15:54/km) 99/112bpm [1574b/km] 8cal 35/rpm 50) 0km - 1:00(0/km) 96/107bpm [INFb/km] 51) 0.1km - 1:51(18:29/km) 119/126bpm [2199b/km] 16cal 34/rpm 52) 0km - 15(0/km) 118/121bpm [INFb/km] 53) 0.1km - 1:55(19:09/km) 120/125bpm [2299b/km] 16cal 31/rpm 54) 0km - 21(0/km) 117/118bpm [INFb/km] 55) 0.1km - 1:51(18:33/km) 122/130bpm [2263b/km] 16cal 34/rpm 56) 0km - 19(0/km) 103/108bpm [INFb/km] 57) 0.1km - 1:58(19:41/km) 118/124bpm [2323b/km] 16cal 30/rpm 58) 0km - 6(0/km) 118/124bpm [INFb/km] Add a comment
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	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
8.2mi, 1:16:18 Run - General 1) 1km - 5:46(5:46/km) 140/156bpm [808b/km] 63cal 2) 1km - 5:44(5:44/km) 143/159bpm [820b/km] 62cal 3) 1km - 5:21(5:21/km) 137/143bpm [733b/km] 55cal 4) 1km - 5:59(5:59/km) 134/139bpm [803b/km] 60cal 5) 1km - 5:41(5:41/km) 129/134bpm [733b/km] 52cal 6) 1km - 6:00(6:00/km) 133/139bpm [798b/km] 58cal 7) 1km - 5:54(5:54/km) 124/135bpm [731b/km] 60cal 8) 1km - 5:56(5:56/km) 133/144bpm [788b/km] 65cal 9) 1km - 5:35(5:35/km) 129/136bpm [720b/km] 53cal 10) 1km - 6:02(6:02/km) 132/138bpm [796b/km] 58cal 11) 1km - 5:30(5:30/km) 133/143bpm [732b/km] 55cal 12) 1km - 5:29(5:29/km) 136/141bpm [745b/km] 55cal 13) 1km - 6:05(6:05/km) 133/139bpm [808b/km] 57cal 14) 0.22km - 1:16(5:50/km) 136/138bpm [793b/km] 12cal Add a comment	4mi, 35:46 Run - General 1) 1km - 5:43(5:43/km) 117/136bpm [668b/km] 58cal 2) 1km - 5:38(5:38/km) 130/139bpm [732b/km] 63cal 3) 1km - 5:48(5:48/km) 137/141bpm [793b/km] 61cal 4) 1km - 5:44(5:44/km) 136/141bpm [780b/km] 59cal 5) 1km - 5:15(5:15/km) 140/145bpm [734b/km] 55cal 6) 1km - 5:07(5:07/km) 141/145bpm [721b/km] 55cal 7) 0.48km - 2:33(5:17/km) 143/146bpm [755b/km] 27cal Add a comment	6.3mi, 59:15 Run - General 1) 1km - 5:47(5:47/km) 122/139bpm [706b/km] 61cal 2) 1km - 5:53(5:53/km) 138/147bpm [812b/km] 63cal 3) 1km - 5:25(5:25/km) 136/142bpm [737b/km] 55cal 4) 1km - 6:24(6:24/km) 137/140bpm [877b/km] 63cal 5) 1km - 6:13(6:13/km) 134/143bpm [834b/km] 61cal 6) 1km - 5:56(5:56/km) 133/140bpm [788b/km] 56cal 7) 1km - 5:28(5:28/km) 133/142bpm [728b/km] 52cal 8) 1km - 6:16(6:16/km) 134/140bpm [840b/km] 59cal 9) 1km - 5:47(5:47/km) 133/137bpm [770b/km] 56cal 10) 1km - 5:36(5:36/km) 135/138bpm [755b/km] 54cal 11) 0.07km - 29(6:43/km) 132/134bpm [887b/km] 5cal Add a comment	4.4mi, 43:19 Run - General 1) 1km - 5:58(5:58/km) 143/161bpm [852b/km] 63cal 2) 1km - 6:19(6:19/km) 150/162bpm [947b/km] 64cal 3) 1km - 5:41(5:41/km) 138/142bpm [784b/km] 58cal 4) 1km - 6:03(6:03/km) 130/144bpm [785b/km] 52cal 5) 1km - 6:59(6:59/km) 136/153bpm [951b/km] 60cal 6) 1km - 6:01(6:01/km) 149/156bpm [896b/km] 64cal 7) 1km - 6:15(6:15/km) 141/151bpm [882b/km] 63cal 8) 0.01km - 4(6:02/km) 134/134bpm [808b/km] 1cal Add a comment	22.4mi, 1:21:00 Bike - Turbo Trainer Add a comment	11.5mi, 1:55:52 Run - General 1) 1km - 5:32(5:32/km) 137/161bpm [758b/km] 62cal 2) 1km - 5:54(5:54/km) 147/158bpm [866b/km] 64cal 3) 1km - 6:05(6:05/km) 145/154bpm [883b/km] 63cal 4) 1km - 6:26(6:26/km) 145/152bpm [933b/km] 65cal 5) 1km - 6:02(6:02/km) 137/149bpm [827b/km] 58cal 6) 1km - 5:52(5:52/km) 135/146bpm [793b/km] 54cal 7) 1km - 5:52(5:52/km) 138/145bpm [809b/km] 58cal 8) 1km - 5:44(5:44/km) 142/149bpm [815b/km] 58cal 9) 1km - 6:42(6:42/km) 132/148bpm [884b/km] 61cal 10) 1km - 6:18(6:18/km) 139/146bpm [875b/km] 61cal 11) 1km - 6:39(6:39/km) 139/147bpm [923b/km] 62cal 12) 1km - 6:30(6:30/km) 138/144bpm [896b/km] 59cal 13) 1km - 6:34(6:34/km) 141/154bpm [926b/km] 64cal 14) 1km - 6:46(6:46/km) 142/155bpm [961b/km] 62cal 15) 1km - 6:48(6:48/km) 137/146bpm [931b/km] 58cal 16) 1km - 6:35(6:35/km) 143/152bpm [942b/km] 62cal 17) 1km - 6:38(6:38/km) 147/160bpm [976b/km] 63cal 18) 1km - 6:18(6:18/km) 148/157bpm [931b/km] 63cal 19) 0.42km - 2:37(6:14/km) 152/160bpm [949b/km] 28cal Add a comment 0.2mi, 8:04 Swim - Open Water 1) 0.39km - 8:04(20:46/km) 113/148bpm [2346b/km] 63cal 19/46rpm Add a comment	5.2mi, 56:02 Run - General 1) 1km - 6:42(6:42/km) 119/136bpm [798b/km] 67cal 2) 1km - 6:37(6:37/km) 131/144bpm [866b/km] 67cal 3) 1km - 6:18(6:18/km) 122/131bpm [769b/km] 57cal 4) 1km - 6:26(6:26/km) 119/126bpm [765b/km] 56cal 5) 1km - 6:19(6:19/km) 122/128bpm [771b/km] 57cal 6) 1km - 7:14(7:14/km) 119/132bpm [861b/km] 61cal 7) 1km - 7:15(7:15/km) 119/124bpm [863b/km] 60cal 8) 1km - 7:01(7:01/km) 114/127bpm [799b/km] 63cal 9) 0.32km - 2:11(6:48/km) 118/124bpm [802b/km] 20cal Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
5mi, 50:40 Run - General 1) 1km - 5:55(5:55/km) 139/157bpm [821b/km] 61cal 2) 1km - 6:26(6:26/km) 150/159bpm [964b/km] 64cal 3) 1km - 5:43(5:43/km) 131/136bpm [749b/km] 54cal 4) 1km - 5:46(5:46/km) 125/134bpm [721b/km] 52cal 5) 1km - 7:17(7:17/km) 121/134bpm [881b/km] 56cal 6) 1km - 6:16(6:16/km) 127/135bpm [796b/km] 56cal 7) 1km - 6:15(6:15/km) 133/143bpm [832b/km] 62cal 8) 1km - 6:40(6:40/km) 130/139bpm [867b/km] 58cal 9) 0.06km - 22(6:06/km) 133/134bpm [810b/km] 3cal Add a comment	0mi, 8:01 Swim - General 1) 0.04km - 8:01(2:58:47/km) 58/72bpm [10370b/km] 8cal Add a comment	6.7mi, 1:07:13 Run - General 1) 1km - 6:18(6:18/km) 141/164bpm [889b/km] 66cal 2) 1km - 6:49(6:49/km) 140/156bpm [954b/km] 68cal 3) 1km - 7:19(7:19/km) 127/139bpm [929b/km] 66cal 4) 1km - 5:38(5:38/km) 137/145bpm [771b/km] 56cal 5) 1km - 5:44(5:44/km) 132/143bpm [756b/km] 42cal 6) 1km - 5:35(5:35/km) 136/145bpm [759b/km] 49cal 7) 1km - 6:08(6:08/km) 144/157bpm [883b/km] 66cal 8) 1km - 6:24(6:24/km) 142/149bpm [908b/km] 62cal 9) 1km - 6:04(6:04/km) 148/161bpm [898b/km] 59cal 10) 1km - 5:51(5:51/km) 150/160bpm [876b/km] 59cal 11) 0.78km - 5:24(6:56/km) 156/166bpm [1083b/km] 59cal Add a comment	5mi, 47:40 Run - General 1) 1km - 6:05(6:05/km) 136/150bpm [828b/km] 57cal 2) 1km - 5:57(5:57/km) 133/157bpm [790b/km] 58cal 3) 1km - 5:29(5:29/km) 128/133bpm [702b/km] 54cal 4) 1km - 5:45(5:45/km) 121/130bpm [695b/km] 52cal 5) 1km - 5:59(5:59/km) 129/137bpm [771b/km] 57cal 6) 1km - 6:00(6:00/km) 130/137bpm [779b/km] 57cal 7) 1km - 5:47(5:47/km) 130/138bpm [753b/km] 57cal 8) 1km - 6:19(6:19/km) 125/140bpm [790b/km] 60cal 9) 0.05km - 20(6:01/km) 131/132bpm [787b/km] 3cal Add a comment	12.6mi, 1:15:54 Bike - General 1) 5km - 17:51(3:34/km) 90/111bpm [321b/km] 69cal 2) 5km - 20:11(4:02/km) 102/119bpm [412b/km] 96cal 3) 5km - 20:57(4:11/km) 106/128bpm [444b/km] 111cal 4) 5km - 15:44(3:09/km) 104/117bpm [327b/km] 66cal 5) 0.27km - 1:11(4:27/km) 93/104bpm [414b/km] 3cal Add a comment	14.6mi, 1:26:06 Bike - General 1) 5km - 14:45(2:57/km) 96/120bpm [283b/km] 72cal 2) 5km - 13:09(2:38/km) 96/123bpm [253b/km] 54cal 3) 5km - 25:36(5:07/km) 104/126bpm [533b/km] 116cal 4) 5km - 15:54(3:11/km) 89/114bpm [283b/km] 45cal 5) 3.49km - 16:41(4:46/km) 100/117bpm [477b/km] 71cal Add a comment	7.1mi, 1:26:45 Run - General 1) 1km - 7:24(7:24/km) 123/138bpm [911b/km] 65cal 2) 1km - 7:30(7:30/km) 125/142bpm [937b/km] 65cal 3) 1km - 8:09(8:09/km) 129/141bpm [1051b/km] 68cal 4) 1km - 8:35(8:35/km) 121/139bpm [1039b/km] 61cal 5) 1km - 8:51(8:51/km) 122/149bpm [1080b/km] 65cal 6) 1km - 6:18(6:18/km) 147/157bpm [926b/km] 61cal 7) 1km - 7:59(7:59/km) 125/153bpm [997b/km] 62cal 8) 1km - 8:24(8:24/km) 117/138bpm [983b/km] 61cal 9) 1km - 6:46(6:46/km) 121/131bpm [818b/km] 64cal 10) 1km - 6:35(6:35/km) 129/140bpm [849b/km] 62cal 11) 1km - 7:46(7:46/km) 122/143bpm [947b/km] 65cal 12) 0.38km - 2:29(6:31/km) 139/144bpm [906b/km] 27cal Add a comment

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