Rich963

Last on at 4pm, 3rd Dec 2024

M45 Leicestershire

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About Me
Started running in the summer of 2003, thinking I'd train for a 10k and then stop. Little did I know there would be an entry form for a HM on the windscreen when I got back to the car.... Show More...

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Recent Blogs
10 things I learned at the TP100	May 2014
Ultrarace Nottingham 50k PB!	Oct 2012
TR24 solo	Jul 2012
Ultrarace Grantham day 2	Mar 2012
Ultrarace Grantham Day 1	Mar 2012

My parkrun
Melton Mowbray parkrun

Recent Training
3rd Dec	Strength	0mi	20:05
3rd Dec	General	0.7mi	12:40
3rd Dec	Recovery Run	2mi	21:06
2nd Dec	Yoga	0mi	31:23
2nd Dec	General	0.8mi	12:32

Planned Races
Charnwood Hills Race	2nd Feb
Belvoir Challenge 26	1st Mar
Equinox24 - 24hr run solo/relay team	20th Sep

12 Month Benchmarks	Run	Bike
Mile	6:49	1:09
5k	22:11	4:09
5mi	40:24	7:05
10k	52:28	9:05
10mi	1:34:29	23:43
Half	2:05:21	35:57
20mi	3:14:36	59:05
Mara	4:34:47	1:25:10
50k	6:25:50	2:07:43
40mi	8:42:19	0
75k	10:28:44	0
50mi	11:23:07	0

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	32								18:57 68.24	20:12 64.64	19:54 65.62	21:27 61.28	20:31 64.53	21:13 62.85	21:29 62.53	21:52 62.34	20:54 65.23		21:55 63.62	22:17 62.57	22:14 63.68	22:12 63.78	18:57 6:06/mi	68.24
6km	1			31:00 50.16																			31:00 8:19/mi	50.16
4mi	2																27:52 63.33						27:52 6:58/mi	63.33
4.5mi	2													37:08 52.79			38:49 51.67						37:08 8:15/mi	52.79
5mi	20			32:21 65.12	31:46 66.32	32:36 64.65	33:18 63.38	33:23 63.30	33:57 62.30	36:12 58.60	35:50 59.42	33:49 63.60	34:11 63.32	38:11 56.69	36:23 60.38		36:16 61.04						31:46 6:21/mi	66.32
6mi	19			39:49 63.95	38:15 66.56	40:30 62.87	41:14 61.77	40:02 63.70	40:01 63.84	41:03 62.40	42:23 60.64		40:18 64.35	43:53 59.44	43:36 60.22	47:02 56.23							38:15 6:23/mi	66.56
10km	39		41:21 63.85	40:29 65.21	40:11 65.70	40:28 65.24	39:49 66.33	41:23 63.89	40:53 64.79		42:57 62.19	43:30 61.50	44:12 60.81	50:03 54.01	46:33 58.86	1:19:53 34.30	45:04 61.44						39:49 6:24/mi	66.33
7mi	14			48:58 61.21	47:36 62.97	47:48 62.71	50:33 59.31	51:03 58.79	48:14 62.33	50:16 59.95	48:45 62.02	49:51 60.89	54:01 56.45			53:58 57.58							47:36 6:48/mi	62.97
8mi	4			1:05:15 52.94	54:45 63.09	55:55 61.78							58:01 60.52										54:45 6:51/mi	63.09
10mi	9			1:14:31 58.71		1:09:25 63.03			1:10:52 61.98	1:08:58 63.68	1:10:06 63.07	1:11:32 62.07	1:10:37 63.21	1:15:00 59.88									1:08:58 6:54/mi	63.68
13.1mi	29		1:32:57 62.37	1:29:51 64.52	1:34:01 61.66	1:30:10 64.30	1:29:17 64.93	1:28:39 65.41	1:30:08 64.40	1:31:06 63.82	1:30:35 64.36	1:37:31 60.23		1:37:23 60.98		1:38:15 61.32							1:28:39 6:46/mi	65.41
24km	1											1:53:18 59.52											1:53:18 7:36/mi	59.52
15.7mi	6										2:16:49 51.84	2:17:50 51.68	2:24:00 49.71	2:24:38 49.79	2:33:20 47.29	2:44:37 44.38							2:16:49 8:43/mi	51.84
17.1mi	1																				2:59:49 46.41		2:59:49 10:31/mi	46.41
17.8mi	1																		2:51:21 50.00				2:51:21 9:38/mi	50.00
30km	3						2:50:31 49.57				2:50:05 50.13		2:48:32 51.06										2:48:32 9:02/mi	51.06
20mi	3												2:46:43 55.40							4:35:54 35.19		3:15:48 50.85	2:46:43 8:20/mi	55.40
32.5km	1														4:03:16 38.79								4:03:16 12:03/mi	38.79
26mi	9										4:43:07 42.82	4:28:58 45.23	5:07:21 39.75	4:51:05 42.18	4:58:49 41.34	5:16:52 39.25	4:17:48 48.60				4:39:51 46.27	5:29:38 39.61	4:17:48 9:55/mi	48.60
26.2mi	35	4:21:00 46.57	3:58:17 51.01	3:41:09 54.97	3:27:25 58.61		3:53:33 52.06	3:11:22 63.53	3:18:39 61.27	3:19:43 61.04	3:44:46 54.38		3:44:26 54.88	3:54:01 53.21	5:35:56 37.07			4:27:44 47.57		4:46:36 45.55	3:56:38 55.63	4:36:58 47.53	3:11:22 7:18/mi	63.53
29.3mi	7							4:28:11 52.02	4:47:09 48.58	4:29:36 51.84													4:28:11 9:09/mi	52.02
30mi	1													5:00:36 48.57									5:00:36 10:01/mi	48.57
50km	4							5:09:44 48.33	4:47:56 52.07	4:43:54 52.95			5:53:00 42.91										4:43:54 9:08/mi	52.95
32mi	1																		8:06:08 34.03				8:06:08 15:11/mi	34.03
33mi	3											5:48:00 46.85					7:43:26 36.53						5:48:00 10:33/mi	46.85
54km	1																		6:36:17 44.36				6:36:17 11:49/mi	44.36
35mi	1													6:20:16 46.63									6:20:16 10:52/mi	46.63
60km	1										8:35:00 36.91												8:35:00 13:49/mi	36.91
40mi	4								6:52:00 50.00					7:52:05 44.57		7:40:42 45.98	7:19:15 48.59						6:52:00 10:18/mi	50.00
40.8mi	1																		7:18:55 50.64				7:18:55 10:45/mi	50.64
44mi	1										12:02:03 32.09												12:02:03 16:25/mi	32.09
45.9mi	3								8:15:00 49.02	8:16:38 48.94													8:15:00 10:47/mi	49.02
78km	1								10:49:10 39.92														10:49:10 13:24/mi	39.92
50mi	6								9:13:09 48.51	9:32:07 46.98					10:06:35 45.26		9:49:21 47.26			11:47:09 40.70		11:31:20 41.98	9:13:09 11:04/mi	48.51
100km	1													24:10:00 25.15									24:10:00 23:20/mi	25.15
100mi	3											24:46:10 45.09			25:33:28 44.37								24:46:10 14:52/mi	45.09

Date	Planned Races			Distance
20 Sep	Equinox24 - 24hr run solo/relay team Confirmed			24hr
1 Mar	Belvoir Challenge 26 Confirmed			26mi
2 Feb	Charnwood Hills Race Confirmed			22km
2024		Result	WAVA	Distance
9 Nov	Seagrave Wolds challenge (20m route) SB	3:15:48	50.85	20mi
21 Sep	Equinox24 - 24hr run solo/relay team			24hr
22 Jun	Nomad Ultra 50 Miles SB	11:31:20	41.98	50mi
1 Jun	Melton Mowbray parkrun	22:12	63.78	5km
16 Mar	Melton Mowbray parkrun SB	22:12	63.78	5km
2 Mar	Belvoir Challenge 26 SB	5:29:38	39.61	26mi
4 Feb	Enigma Quadzilla day 4 of 4	4:52:28	45.01	26.2mi
3 Feb	Enigma Quadzilla day 3 of 4	4:54:38	44.68	26.2mi
2 Feb	Enigma Quadzilla day 2 of 4	4:52:05	45.07	26.2mi
1 Feb	Enigma Quadzilla day 1 of 4 SB	4:36:58	47.53	26.2mi
2023		Result	WAVA	Distance
5 Nov	Enigma Fireworks Marathon SB	3:56:38	55.63	26.2mi
16 Sep	Equinox24 - 24hr run solo/relay team	62mi		24hr
10 Sep	Ponton Plod Short Course PB	2:59:49	46.41	17.1mi
2 Sep	Melton Mowbray parkrun SB	22:14	63.68	5km
12 Aug	Melton Mowbray parkrun	22:53	61.87	5km
22 Jul	Melton Mowbray parkrun	23:13	60.98	5km
6 May	Thames Path 100			100mi
4 Mar	Belvoir Challenge 26 SB	4:39:51	46.27	26mi
5 Feb	Enigma Quadzilla day 4 of 4	4:39:48	46.66	26.2mi
4 Feb	Enigma Quadzilla day 3 of 4	4:41:10	46.43	26.2mi
3 Feb	Enigma Quadzilla day 2 of 4	4:57:14	43.92	26.2mi
2 Feb	Enigma Quadzilla day 1 of 4	4:39:51	46.65	26.2mi
2022		Result	WAVA	Distance
12 Nov	Seagrave Wolds Challenge			16mi
29 Oct	Snowdonia Marathon SB	4:46:36	45.55	26.2mi
22 Oct	Melton Mowbray parkrun	22:36	62.17	5km
17 Sep	Equinox24 - 24hr run solo/relay team	50mi		24hr
30 Jul	Peak District 50 SB	11:47:09	40.70	50mi
16 Jul	Roseland August Trail Red Rat 20 SB	4:35:54	35.19	20mi
28 May	Melton Mowbray parkrun SB	22:17	62.57	5km
2021		Result	WAVA	Distance
13 Nov	Seagrave Wolds Challenge PB	2:51:21	50.00	17.8mi
6 Nov	Melton Mowbray parkrun SB	21:55	63.62	5km
18 Sep	Equinox24	68mi		24hr
21 Aug	The Hangman Ultra PB	6:36:17	44.36	54km
7 Aug	Roseland August Trail Black Rat 32 PB	8:06:08	34.03	32mi
10 Jul	Summer Dukeries 40 PB	7:18:55	50.64	40.8mi
10 Apr	Rose of the Shires Ultra 54			54mi
2020		Result	WAVA	Distance
15 Mar	Enigma Week @ the knees - 7 marathons in 7 days	4:45:57	44.54	26.2mi
14 Mar	Enigma Week @ the knees - 7 marathons in 7 days SB	4:27:44	47.57	26.2mi
29 Feb	Belvoir Challenge 26			26mi
23 Feb	Stilton 7 - Winter LRRL			7mi
18 Jan	Grim up North Holme Pierrepont 6 hour challenge	35mi		6hr
2019		Result	WAVA	Distance
15 Nov	Escape from Meriden	56mi		24hr
29 Sep	Bison Bash SB	38:49	51.67	4.5mi
21 Sep	Equinox24	93mi		24hr
31 Aug	Peak District 33 SB	7:43:26	36.53	33mi
25 Aug	Wreake Runners Launde 6	45:18	61.44	10km
10 Aug	Roseland August Trail Plague 64			64mi
4 Jul	Holme Pierrepont Running Club Grand Prix #4 - 10k Holme Pierrepont SB	45:04	61.27	10km
2 Jul	Holme Pierrepont Running Club Grand Prix #3 - 5k Victoria Embankment SB	20:54	65.23	5km
27 Jun	Holme Pierrepont Grand Prix – Colwick Park SB	36:16	61.04	5mi
25 Jun	Holme Pierrepont Grand Prix – Rushcliffe Country Park PB	27:52	63.33	4mi
11 May	Dukeries 40 SB	7:19:15	48.59	40mi
6 Apr	South Downs Way 50 SB	9:49:21	47.26	50mi
2 Mar	Belvoir Challenge 26 PB	4:17:48	48.60	26mi
12 Jan	Melton Mowbray parkrun	21:55	62.20	5km
2018		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot SB	1:38:15	61.32	13.1mi
17 Nov	Melton Mowbray parkrun SB	21:52	62.34	5km
10 Nov	Seagrave Wolds Challenge SB	2:44:37	44.38	15.7mi
22 Sep	Equinox24	81mi		24hr
25 Aug	Melton Mowbray parkrun	21:54	62.25	5km
6 Jul	Whissendine 6ix SB	47:02	56.23	6mi
10 Jun	Melton Mowbray Half Marathon	1:45:16	56.80	13.1mi
13 May	Long Clawson 10K SB	1:19:53	34.30	10km
12 May	Dukeries 40 SB	7:40:42	45.98	40mi
17 Mar	Melton Mowbray parkrun	22:23	60.46	5km
25 Feb	Stilton 7 - Winter LRRL SB	53:58	57.58	7mi
24 Feb	Belvoir Challenge 26 SB	5:16:52	39.25	26mi
11 Feb	Keyworth Turkey Trot			13.1mi
2017		Result	WAVA	Distance
11 Nov	Seagrave Wolds Challenge SB	2:33:20	47.29	15.7mi
29 Oct	Belvoir Clockback Harby Offroad 10k SB	46:33	58.86	10km
2 Aug	Huncote 5 SB	36:23	60.38	5mi
7 Jul	Whissendine 6ix SB	43:36	60.22	6mi
10 Jun	Centurion South Downs Way 100 SB	25:33:28	44.37	100mi
7 May	Long Clawson 10K	1:16:00	35.79	10km
8 Apr	South Downs Way 50 SB	10:06:35	45.26	50mi
1 Apr	Melton Mowbray parkrun SB	21:29	62.53	5km
19 Mar	Keyworth Trail Run PB	4:03:16	38.79	32.5km
18 Mar	Charnwood Marathon SB	5:35:56	37.07	26.2mi
25 Feb	Belvoir Challenge 26 SB	4:58:49	41.34	26mi
2016		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot SB	1:37:23	60.98	13.1mi
12 Nov	Seagrave Wolds Challenge SB	2:24:38	49.79	15.7mi
23 Oct	Leicester Marathon SB	3:54:01	53.21	26.2mi
9 Oct	Great Dalby Dollop	31:49	54.64	4mi
1 Oct	Eaton Stampede	1:15:00	36.27	10km
17 Sep	Equinox24 - 24hr Belvoir Castle 10k laps PB	24:10:00	25.15	100km
4 Sep	John Fraser 10 SB	1:15:00	59.88	10mi
29 Aug	Old Dalby Hill Race PB	37:08	52.79	4.5mi
29 Jul	The Grim Reaper 40 SB	7:52:05	44.57	40mi
17 Jun	Beacon Solstice Run SB	38:11	56.69	5mi
5 Jun	Northants Ultra 35 Shires & Spires PB	6:20:16	46.63	35mi
14 May	Dukeries 30 PB	5:00:36	48.57	30mi
8 May	Long Clawson 10K SB	50:03	54.01	10km
23 Apr	Melton Mowbray parkrun SB	21:13	62.85	5km
19 Mar	Charnwood Marathon	5:20:56	38.57	26.2mi
6 Mar	Kibworth 6 - Winter LRRL SB	43:53	59.44	6mi
27 Feb	Belvoir Challenge 26 SB	4:51:05	42.18	26mi
2015		Result	WAVA	Distance
7 Nov	Seagrave Wolds Challenge SB	2:24:00	49.71	15.7mi
19 Sep	Equinox24 - 24hr Belvoir Castle 10k laps			100mi
6 Sep	John Fraser 10 SB	1:10:37	63.21	10mi
16 Aug	Belper Rugby Rover PB	2:48:32	51.06	30km
5 Aug	Huncote 5 SB	34:11	63.32	5mi
26 Jul	Snowdonia Trail Marathon	6:24:00	32.24	26.2mi
1 Jul	Hungarton 7 SB	54:01	56.45	7mi
27 Jun	Nomad 50k SB	5:53:00	42.91	50km
21 Jun	Prestwold 10K SB	44:12	60.81	10km
19 Jun	Beacon Solstice Run	37:25	57.48	5mi
6 Jun	Melton Mowbray parkrun	20:58	63.14	5km
17 May	West End 8 SB	58:01	60.52	8mi
16 May	Melton Mowbray parkrun	21:59	60.22	5km
2 May	Thames Path 100			100mi
19 Apr	Longhorn Marathon SB	3:44:26	54.88	26.2mi
22 Mar	Ashby 20 PB	2:46:43	55.40	20mi
14 Mar	Melton Mowbray parkrun	21:00	63.04	5km
8 Mar	Kibworth 6 - Winter LRRL	41:55	61.87	6mi
7 Mar	Melton Mowbray parkrun SB	20:31	64.53	5km
28 Feb	Belvoir Challenge 26 SB	5:07:21	39.75	26mi
31 Jan	Peddars Way Ultra			47mi
25 Jan	Barrow 6 Winter LRRL SB	40:18	64.35	6mi
2014		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot SB	1:37:31	60.23	13.1mi
16 Nov	Stilton Stumble 24k cropwell Bishop PB	1:53:18	59.52	24km
8 Nov	Seagrave Wolds Challenge SB	2:17:50	51.68	15.7mi
12 Oct	Eaton Stampede	49:10	54.67	10km
20 Sep	Equinox24 - 24hr Belvoir Castle 10k laps	25:00:00	44.86	100mi
7 Sep	John Fraser 10 SB	1:11:32	62.07	10mi
6 Aug	Huncote 5 SB	33:49	63.60	5mi
2 Jul	Hungarton 7 SB	49:51	60.89	7mi
8 Jun	Swithland 6			6mi
24 May	Rushcliffe parkrun SB	21:27	61.28	5km
3 May	Thames Path 100 PB	24:46:10	45.09	100mi
30 Mar	Grand Tour of Southwell PB	5:48:00	46.85	33mi
16 Mar	Stilton 7- Winter LRRL (5)			7mi
1 Mar	Belvoir Challenge 26 SB	4:28:58	45.23	26mi
9 Feb	Markfield 10k - Winter LRRL SB	43:30	61.50	10km
18 Jan	CTS Anglesey - Ultra	7:38:19	35.57	33mi
2013		Result	WAVA	Distance
30 Nov	Rushcliffe parkrun	20:54	62.89	5km
9 Nov	Seagrave Wolds Challenge PB	2:16:49	51.84	15.7mi
2 Nov	Rushcliffe parkrun	20:57	62.74	5km
26 Oct	Snowdonia Marathon	4:12:22	48.60	26.2mi
21 Sep	Equinox24 - 24hr Belvoir Castle 10k laps	23:39:00	1.89	10km
1 Sep	John Fraser 10 SB	1:10:06	63.07	10mi
18 Aug	Belper Rugby Rover SB	2:50:05	50.13	30km
11 Aug	Hermitage 10k	43:01	62.19	10km
27 Jul	Thunder Run 24 Hr Team PB	8:35:00	36.91	60km
10 Jul	Hungarton 7 SB	48:45	62.02	7mi
30 Jun	Lightning Run 12hr	11:22:02	3.91	10km
8 Jun	Classic Quarter PB	12:02:03	32.09	44mi
18 May	Rushcliffe parkrun	20:29	63.75	5km
28 Apr	Shakespeare Marathon SB	3:44:46	54.38	26.2mi
20 Apr	Rushcliffe parkrun SB	19:54	65.62	5km
14 Apr	Markfield 10k - Winter LRRL SB	42:57	62.03	10km
7 Apr	Belvoir Half Marathon SB	1:30:35	64.36	13.1mi
24 Mar	Lightning Run 12hr - Cancelled			10km
10 Mar	Kibworth 6 LRRL SB	42:23	60.64	6mi
24 Feb	Ashby 5 Winter LRRL SB	35:50	59.42	5mi
23 Feb	Belvoir Challenge 26 SB	4:43:07	42.82	26mi
9 Feb	Rushcliffe parkrun	22:27	58.16	5km
19 Jan	CTS Anglesey - Ultra			33mi
12 Jan	Rushcliffe parkrun	20:50	62.68	5km
5 Jan	Rushcliffe parkrun	20:49	62.73	5km
2012		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	1:37:08	60.02	13.1mi
4 Nov	Rutland Water Marathon	3:53:25	52.37	26.2mi
27 Oct	Snowdonia Marathon	3:50:47	52.96	26.2mi
13 Oct	Rushcliffe parkrun #2 SB	20:12	64.64	5km
7 Oct	Nottingham Ultra PB	4:43:54	52.95	50km
16 Sep	Ponton Plod	4:57:00	42.71	27mi
2 Sep	John Fraser 10	1:12:49	60.49	10mi
28 Jul	Thunder Run 24hr	23:03:43	1.93	10km
15 Jul	RAF Marham 10M PB	1:08:58	63.68	10mi
4 Jul	Hungarton 7	50:48	59.32	7mi
10 Jun	Hickling Corn Dolly 7 SB	50:16	59.95	7mi
20 May	City Ultra Cardiff SB	9:32:07	46.98	50mi
13 May	Hinckley/Bosworth Half	1:36:08	60.48	13.1mi
22 Apr	London Marathon SB	3:19:43	61.04	26.2mi
8 Apr	Belvoir Half Marathon SB	1:31:06	63.82	13.1mi
25 Mar	Kibworth 6 - Winter LRRL	41:35	61.60	6mi
11 Mar	ULTRArace.Grantham (Day 2)	4:38:06	50.25	29.3mi
10 Mar	ULTRArace.Grantham (Day 1) SB	4:29:36	51.84	29.3mi
26 Feb	Ashby 5 Winter LRRL SB	36:12	58.60	5mi
25 Feb	Belvoir Challenge 26	4:22:08	46.51	26.2mi
29 Jan	Barrow 6 Winter LRRL SB	41:03	62.40	6mi
22 Jan	Ultra Race 45 - Day 2	9:08:15	44.33	45.9mi
21 Jan	Ultra Race 45 - Day 1 SB	8:16:38	48.94	45.9mi
2011		Result	WAVA	Distance
24 Dec	Braunstone Parkrun Leicester	38:14	33.97	5km
11 Dec	Keyworth Turkey Trot	1:42:48	56.56	13.1mi
26 Nov	Braunstone Parkrun Leicester	19:49	65.54	5km
6 Nov	Rutland Water Marathon	3:44:55	54.20	26.2mi
23 Oct	Great Birmingham Run	1:34:08	61.77	13.1mi
9 Oct	Nottingham Ultra SB	4:47:56	52.07	50km
11 Sep	Robin Hood Marathon	3:38:34	55.78	26.2mi
4 Sep	John Fraser 10 SB	1:10:52	61.98	10mi
21 Aug	ULTRArace.Peaks PB	6:52:00	50.00	40mi
3 Aug	Huncote Joy Cann 5	34:51	60.87	5mi
30 Jul	Davos K78 PB	10:49:10	39.92	78km
23 Jul	Braunstone Parkrun Leicester	20:08	64.51	5km
6 Jul	Hungarton 7 SB	48:14	62.33	7mi
12 Jun	Swithland 6 SB	40:01	63.84	6mi
22 May	City Ultra Cardiff PB	9:13:09	48.51	50mi
8 May	Shakespeare Marathon SB	3:18:39	61.27	26.2mi
23 Apr	Braunstone Parkrun Leicester PB	18:57	68.24	5km
3 Apr	Belvoir Half Marathon SB	1:30:08	64.40	13.1mi
20 Mar	Kibworth 6- Winter LRRL (5)	40:40	62.82	6mi
12 Mar	Endurance Life Coastal Series Marathon - Pembrokeshire	4:56:11	42.64	27mi
6 Mar	ULTRArace Grantham (Day 1 Grantham-Cotgrave) SB	4:47:09	48.58	29.3mi
5 Mar	ULTRArace Grantham (Day 1 Cotgrave-Grantham)	4:55:41	47.18	29.3mi
27 Feb	Desford 10k Winter LRRL SB	40:53	64.79	10km
13 Feb	Markfield 10k Winter LRRL	42:54	61.74	10km
30 Jan	Ashby 5 Winter LRRL SB	33:57	62.30	5mi
22 Jan	Ultra Race 45 - Day 1 PB	8:15:00	49.02	45.9mi
2010		Result	WAVA	Distance
12 Dec	Keyworth Turkey Trot	1:32:13	62.94	13.1mi
7 Nov	Rutland Water Marathon	3:39:34	55.43	26.2mi
24 Oct	Birmingham Half Marathon	1:30:16	64.30	13.1mi
10 Oct	Eden Project Marathon	3:54:30	51.90	26.2mi
19 Sep	ULTRArace Grantham (Day 2 Gra-Cot)	4:39:07	49.98	29.3mi
18 Sep	ULTRArace Grantham (Day 1 Cot-Gra) PB	4:28:11	52.02	29.3mi
22 Aug	Nottingham Ultra SB	5:09:44	48.33	50km
8 Aug	Newark Half Marathon	1:38:37	58.86	13.1mi
4 Aug	Huncote 5	33:25	63.30	5mi
7 Jul	Hungarton 7.23 SB	51:03	58.79	7mi
27 Jun	Prestwold 10K	42:38	62.02	10km
6 Jun	Swithland 10K	42:34	62.11	10km
23 May	Desford 10K -Closed Race	44:35	59.30	10km
25 Apr	London Marathon PB	3:11:22	63.53	26.2mi
11 Apr	Belvoir Half Marathon PB	1:28:39	65.41	13.1mi
14 Mar	Markfield 10k- Winter LRRL (5) SB	41:23	63.89	10km
7 Mar	Stilton 7- Winter LRRL (4)	51:16	58.54	7mi
6 Mar	Grantham Canal Run	4:37:57	50.14	29.3mi
24 Jan	Barrow 6 Winter LRRL (2) SB	40:02	63.70	6mi
17 Jan	Ashby 5- Winter LRRL (1) SB	33:23	63.22	5mi
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	1:33:45	61.85	13.1mi
24 Oct	Snowdonia Marathon SB	3:53:33	52.06	26.2mi
18 Oct	The Stilton 5 (Chris Ingram race)			5mi
16 Aug	Belper Rugby Rover SB	2:50:31	49.57	30km
12 Aug	Joy Cann Memorial/Huncote 5 SB	33:18	63.38	5mi
8 Jul	Hungarton 7 SB	50:33	59.31	7mi
28 Jun	Prestwold 10km	42:06	62.73	10km
6 Jun	Samworth Brothers Charity Challenge - Run, Bike, Kayak	8:20:00		0km/30km/14km
10 May	Hinckley/Bosworth Half	1:33:55	61.73	13.1mi
19 Apr	Derby 10K PB	39:49	66.33	10km
12 Apr	Belvoir Half Marathon SB	1:29:17	64.93	13.1mi
15 Mar	Desford 10k - LRRL Winter (5)	41:09	64.18	10km
22 Feb	Kibworth 6 - LRRL Winter (4) SB	41:14	61.77	6mi
25 Jan	Markfield 10k - LRRL Winter (2)	42:00	62.88	10km
4 Jan	Barrow 6 - LRRL Winter (1)	41:30	61.38	6mi
2008		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	1:33:38	61.92	13.1mi
14 Sep	Robin Hood Half Marathon SB	1:30:10	64.30	13.1mi
7 Sep	OWLS John Fraser 10 SB	1:09:25	63.03	10mi
6 Aug	Joy Cann Memorial/Huncote 5 SB	32:36	64.65	5mi
9 Jul	Hungarton 7 SB	47:48	62.71	7mi
29 Jun	Prestwold 10km SB	40:28	65.24	10km
22 Jun	Stathern Festival 10k	40:54	64.55	10km
1 Jun	West End 8 SB	55:55	61.78	8mi
11 May	Hinckley/Bosworth Half	1:34:24	61.41	13.1mi
30 Mar	Lincoln 10k	40:46	64.76	10km
10 Feb	Ashby 5 - LRRL Winter (3)	32:50	64.16	5mi
27 Jan	Markfield 10k - LRRL Winter (2)	41:57	62.93	10km
13 Jan	Barrow 6 - LRRL Winter (1) SB	40:30	62.87	6mi
2007		Result	WAVA	Distance
2 Dec	Luton Marathon	3:55:16	51.67	26.2mi
28 Oct	Worksop Half Marathon	1:35:44	60.56	13.1mi
1 Aug	Joy Cann/Huncote 5 - LRRL (5)	32:27	64.92	5mi
11 Jul	Hungarton 7 - LRRL (4) PB	47:36	62.97	7mi
1 Jul	Prestwold Hall 10k	41:42	63.31	10km
24 Jun	Stathern 10k SB	40:11	65.70	10km
9 Jun	Hickling Corn Dolly Challenge	56:30	63.17	8.25mi
3 Jun	Swithland 6 - LRRL (3)	40:50	62.35	6mi
20 May	West End 8 - LRRL (2) PB	54:45	63.09	8mi
13 May	Hinckley/Bosworth Half	1:34:23	61.42	13.1mi
22 Apr	London Marathon SB	3:27:25	58.61	26.2mi
8 Apr	Belvoir Half Marathon SB	1:34:01	61.66	13.1mi
25 Feb	Markfield 10k - LRRL Round 3	41:24	63.77	10km
11 Feb	Ashby 5 - LRRL Round 2 PB	31:46	66.32	5mi
14 Jan	Barrow 6 - LRRL Round 1 PB	38:15	66.56	6mi
2006		Result	WAVA	Distance
31 Dec	Millennium Runs On 10k	40:30	65.19	10km
10 Dec	Keyworth Turkey Trot	1:32:20	62.79	13.1mi
26 Nov	Leeds Abbey Dash SB	40:29	65.21	10km
5 Nov	Shepshed 7	49:14	60.88	7mi
29 Oct	Worksop Half Marathon	1:34:55	61.08	13.1mi
7 Oct	Midland Cross Country Relays PB	31:00	50.16	6km
17 Sep	Chris Ingram Memorial 10k	46:03	57.33	10km
10 Sep	Robin Hood Marathon SB	3:41:09	54.97	26.2mi
13 Aug	Newark Half Marathon	1:32:07	62.94	13.1mi
2 Aug	Huncote Joy Cann Memorial 5 SB	32:21	65.12	5mi
12 Jul	Hungarton 7 SB	48:58	61.21	7mi
2 Jul	Barrow 10 SB	1:14:31	58.71	10mi
25 Jun	Stathern Festival 10K	42:00	62.86	10km
11 Jun	Hickling Corn Dolly Challenge SB	1:05:15	52.94	8mi
6 Jun	Fetch Five - Run For Your Soul 1	6:24	59.11	1mi
4 Jun	Swithland 6	41:00	62.10	6mi
9 Apr	Belvoir Half Marathon SB	1:29:51	64.52	13.1mi
2 Apr	Lincoln 10k	40:53	64.57	10km
26 Mar	LRRL Kibworth 6 Mile	42:02	60.57	6mi
12 Mar	LRRL Desford 5 Mile	41:32	50.72	5mi
26 Feb	LRRL Markfield 10K	42:07	62.68	10km
12 Feb	LRRL Ashby 5 Mile	32:30	64.82	5mi
22 Jan	LRRL Barrow 6 Mile SB	39:49	63.95	6mi
2005		Result	WAVA	Distance
31 Dec	Millennium Runs On 10k Southwell SB	41:21	63.85	10km
11 Dec	Keyworth Turkey Trot SB	1:32:57	62.37	13.1mi
11 Sep	Robin Hood Marathon SB	3:58:17	51.01	26.2mi
2004		Result	WAVA	Distance
12 Sep	Robin Hood Marathon SB	4:21:00	46.57	26.2mi

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	78	38	33	34	93	53	84	104	53	48	34	1	653
2024	0	0	0	0	0.9	0	0	0	0	0	0	0	0.9
2024	64	166	129	143	106	158	115	138	91	63	125	12	1308
2024	142	93	103	69	28	117	89	25	83	156	143	9	1058
2023	43	48	52	53	109	79	71	46	32	57	37	39	667
2023	0	0	0	0	0	0	0	0	0	1.2	0	0	1.2
2023	164	192	137	160	106	23	116	166	187	124	100	93	1569
2023	86	57	98	48	8	187	89	50	54	81	62	132	952
2022	105	60	54	45	51	47	81	75	50	43	31	33	676
2022	0	0	0	0.3	0.2	0	0	0	0	0	0	0	0.5
2022	26	75	97	129	152	150	201	74	148	158	47	123	1379
2022	0	60	224	200	69	78	31	51	43	29	113	90	987
2021	9	0	5	25	26	32	20	40	27	19	46	24	273
2021	103	114	182	170	197	195	123	164	148	102	117	24	1639
2020	0	0	0	0	9	0	0	3	0	0	0	0	12
2020	194	108	158	105	155	122	125	159	200	131	157	137	1751
2019	0	0	0	0	0	0	0	11	0	0	0	0	11
2019	183	115	149	141	144	124	204	154	180	95	150	126	1766
2018	0	0	16	0	15	0	10	0	0	0	0	0	41
2018	152	104	128	121	130	139	86	134	154	72	126	149	1495
2017	0	0	0	0	0	0	0	8	0	0	0	0	8
2017	142	127	153	152	191	148	92	145	111	80	94	91	1526
2016	103	121	127	121	146	92	151	119	151	135	131	120	1517
2015	172	141	124	180	129	106	122	162	142	63	68	79	1486
2014	6	6	10	17	7	11	0	0	3	0	2	3	65
2014	169	163	196	152	137	92	155	212	129	41	94	133	1674
2014	0	0	0	0	8	0	6	0	0	0	0	0	14
2013	3	3	0	0	15	3	0	10	0	3	5	5	45
2013	135	142	183	148	139	187	141	177	195	87	96	97	1729
2013	0	0	0	0	28	0	0	26	0	0	0	0	54
2012	3	18	22	9	7	1	0	0	16	0	5	1	83
2012	202	86	158	143	171	200	203	66	165	141	87	109	1731
2012	0	0	0	20	27	25	0	40	11	6	0	5	133
2011	0	0	0	4	0	0	5	0	0	0	0	0	9
2011	168	143	173	166	145	155	166	135	114	130	159	131	1785
2010	5	0	0	0	0	0	0	0	9	3	4	0	21
2010	201	170	209	142	106	168	144	210	146	147	91	152	1887
2009	0	0	0	0	8	0	9	7	3	0	0	0	27
2009	140	118	144	108	97	92	86	175	136	141	87	177	1500
2009	0	0	0	15	48	29	11	0	0	0	0	0	102
2008	129	94	133	138	89	112	144	180	130	152	123	75	1500
2007	0	0	2	0	0	7	0	0	0	0	1	0	10
2007	248	181	110	116	142	145	149	131	134	122	128	98	1703
2007	0	0	0	0	0	0	0	6	0	0	0	0	6
2006	0	2	0	0	11	0	0	0	0	0	0	0	13
2006	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2006	88	100	113	76	83	142	135	138	103	126	176	194	1476
2006	0	0	0	0	0	2	0	0	0	0	0	0	2

Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12
1.8mi, 20:01 Run - Recovery Run 1) 1mi - 11:17(11:17/mi) 105/118bpm [1185b/mi] 122cal 305/383W 2) 0.7mi - 7:14(10:22/mi) 115/121bpm [1193b/mi] 88cal 339/390W 3) 0.1mi - 1:29(15:04/mi) 97/114bpm [1462b/mi] 13cal 204/332W Add a comment 1.3mi, 24:38 Walk - General 1) 1mi - 18:57(18:57/mi) 84/92bpm [1592b/mi] 105cal 55/62rpm 2) 0.29mi - 5:41(19:17/mi) 87/94bpm [1678b/mi] 32cal 54/57rpm Add a comment 0.8mi, 12:08 Walk - General 1) 0.78mi - 12:08(15:37/mi) 86/98bpm [1342b/mi] 86cal 61/64rpm Add a comment	7.1mi, 21:27 Bike - Virtual Ride 1) 0mi - 3(0/mi) 2) 0.31mi - 52(2:50/mi) 112/124bpm [317b/mi] 21.16/26.66mph 3) 0.31mi - 45(2:27/mi) 129/133bpm [317b/mi] 24.4/24.74mph 4) 0.31mi - 46(2:30/mi) 136/138bpm [340b/mi] 23.96/24.7mph 5) 0.31mi - 45(2:25/mi) 140/141bpm [339b/mi] 24.81/26.75mph 6) 0.31mi - 46(2:29/mi) 144/147bpm [357b/mi] 24.2/25.01mph 7) 0.31mi - 44(2:24/mi) 148/149bpm [355b/mi] 25.03/24.96mph 8) 0.31mi - 44(2:23/mi) 151/154bpm [360b/mi] 25.19/25.46mph 9) 0.31mi - 43(2:20/mi) 156/157bpm [365b/mi] 25.64/27.56mph 10) 0.31mi - 1:01(3:18/mi) 142/158bpm [469b/mi] 18.19/28.68mph 11) 0.31mi - 1:14(4:02/mi) 121/131bpm [488b/mi] 14.85/16.55mph 12) 3.99mi - 14:01(3:31/mi) 110/116bpm [387b/mi] 17.05/33.06mph Add a comment 1.3mi, 24:17 Walk - General 1) 1mi - 18:38(18:38/mi) 85/92bpm [1583b/mi] 106cal 55/61rpm 2) 0.3mi - 5:39(18:46/mi) 87/94bpm [1633b/mi] 32cal 55/58rpm Add a comment 0.8mi, 12:12 Walk - General 1) 0.77mi - 12:12(15:45/mi) 78/91bpm [1229b/mi] 84cal 62/64rpm Add a comment	9mi, 45:37 Bike - Virtual Ride 1) 2.21mi - 10:06(4:34/mi) 87/96bpm [397b/mi] 12.75/31.41mph 2) 5.58mi - 30:00(5:22/mi) 96/103bpm [516b/mi] 11.16/38.92mph 3) 1.12mi - 4:58(4:26/mi) 92/102bpm [408b/mi] 13.53/47.2mph 4) 0.06mi - 35(10:18/mi) 85/89bpm [875b/mi] 5.66/11.95mph Add a comment 1mi, 18:43 Walk - General 1) 1mi - 18:24(18:24/mi) 85/96bpm [1565b/mi] 106cal 57/61rpm 2) 0.02mi - 19(17:28/mi) 90/91bpm [1573b/mi] 2cal 56/57rpm Add a comment 0.7mi, 12:30 Walk - General 1) 0.7mi - 12:30(17:51/mi) 90/99bpm [1606b/mi] 78cal 55/61rpm Add a comment 2mi, 20:11 Run - Easy 1) 1mi - 10:17(10:17/mi) 107/121bpm [1101b/mi] 119cal 328/387W 2) 1mi - 9:41(9:41/mi) 119/125bpm [1152b/mi] 126cal 361/473W 3) 0.02mi - 13(14:36/mi) 98/99bpm [1431b/mi] 2cal 207/216W Add a comment	20.1mi, 3:15:49 Run - Race 1) 1mi - 8:56(8:56/mi) 137/155bpm [1224b/mi] 130cal 399/624W 2) 1mi - 8:54(8:54/mi) 145/154bpm [1291b/mi] 135cal 360/513W 3) 1mi - 9:14(9:14/mi) 142/148bpm [1310b/mi] 138cal 378/495W 4) 1mi - 8:36(8:36/mi) 141/148bpm [1212b/mi] 127cal 376/483W 5) 1mi - 9:52(9:52/mi) 143/150bpm [1411b/mi] 146cal 373/564W 6) 1mi - 9:05(9:05/mi) 144/148bpm [1309b/mi] 137cal 361/482W 7) 1mi - 10:17(10:17/mi) 136/145bpm [1399b/mi] 131cal 313/510W 8) 1mi - 10:15(10:15/mi) 142/148bpm [1455b/mi] 144cal 329/627W 9) 1mi - 10:07(10:07/mi) 141/148bpm [1428b/mi] 135cal 326/465W 10) 1mi - 9:25(9:25/mi) 140/146bpm [1318b/mi] 128cal 360/492W 11) 1mi - 8:50(8:50/mi) 142/145bpm [1253b/mi] 122cal 387/476W 12) 1mi - 10:43(10:43/mi) 138/147bpm [1478b/mi] 124cal 311/485W 13) 1mi - 10:23(10:23/mi) 140/147bpm [1454b/mi] 128cal 332/1215W 14) 1mi - 8:44(8:44/mi) 143/146bpm [1250b/mi] 119cal 354/550W 15) 1mi - 10:01(10:01/mi) 142/146bpm [1423b/mi] 132cal 346/450W 16) 1mi - 9:37(9:37/mi) 144/149bpm [1385b/mi] 131cal 337/513W 17) 1mi - 9:38(9:38/mi) 146/151bpm [1408b/mi] 131cal 350/460W 18) 1mi - 10:47(10:47/mi) 142/148bpm [1531b/mi] 133cal 328/494W 19) 1mi - 10:18(10:18/mi) 144/149bpm [1483b/mi] 133cal 327/536W 20) 1mi - 10:55(10:55/mi) 146/152bpm [1594b/mi] 138cal 313/401W 21) 0.12mi - 1:11(10:01/mi) 151/153bpm [1512b/mi] 18cal 347/474W Add a comment	0.8mi, 13:28 Walk - General 1) 0.78mi - 13:28(17:14/mi) 88/101bpm [1516b/mi] 85cal 57/60rpm Add a comment 6.5mi, 30:45 Bike - Virtual Ride 1) 2.79mi - 10:07(3:38/mi) 93/103bpm [338b/mi] 16.35/22.24mph 2) 2.5mi - 14:59(5:59/mi) 104/111bpm [623b/mi] 10.02/25.23mph 3) 1.13mi - 4:58(4:24/mi) 100/106bpm [440b/mi] 13.65/45.05mph 4) 0.04mi - 34(12:53/mi) 92/97bpm [1185b/mi] 4.41/11.77mph Add a comment 3.1mi, 31:08 Run - Recovery Run 1) 1mi - 10:26(10:26/mi) 111/124bpm [1158b/mi] 124cal 334/397W 2) 1mi - 9:40(9:40/mi) 118/125bpm [1142b/mi] 123cal 364/419W 3) 1mi - 9:09(9:09/mi) 117/122bpm [1071b/mi] 114cal 354/397W 4) 0.14mi - 1:52(13:23/mi) 105/122bpm [1405b/mi] 18cal 249/399W Add a comment	0mi, 21:02 Cross - Yoga Add a comment 1.1mi, 20:22 Walk - General 1) 1mi - 19:14(19:14/mi) 84/92bpm [1615b/mi] 104cal 54/63rpm 2) 0.06mi - 1:09(18:05/mi) 87/95bpm [1573b/mi] 7cal 51/59rpm Add a comment 0.8mi, 12:49 Walk - General 1) 0.78mi - 12:49(16:21/mi) 83/92bpm [1356b/mi] 85cal 60/64rpm Add a comment	16mi, 45:51 Bike - Virtual Ride 1) 1.6mi - 5:07(3:12/mi) 99/110bpm [316b/mi] 18.14/23.09mph 2) 1.59mi - 4:00(2:31/mi) 123/129bpm [310b/mi] 23.82/27.87mph 3) 1.3mi - 4:00(3:05/mi) 123/127bpm [379b/mi] 19.44/26.35mph 4) 1.52mi - 4:00(2:38/mi) 130/133bpm [342b/mi] 22.79/30.87mph 5) 1.42mi - 4:00(2:49/mi) 127/132bpm [357b/mi] 21.36/26.57mph 6) 1.25mi - 4:00(3:12/mi) 113/125bpm [361b/mi] 18.79/23.53mph 7) 1.59mi - 4:00(2:31/mi) 127/132bpm [319b/mi] 23.89/28.63mph 8) 1.52mi - 4:00(2:38/mi) 129/131bpm [340b/mi] 22.77/28.59mph 9) 1.58mi - 4:00(2:32/mi) 134/137bpm [339b/mi] 23.73/27.87mph 10) 1.27mi - 4:00(3:09/mi) 131/136bpm [412b/mi] 19.06/27.96mph 11) 1.26mi - 3:58(3:09/mi) 120/130bpm [378b/mi] 19.08/27.74mph 12) 0.06mi - 34(9:01/mi) 103/109bpm [929b/mi] 6.29/16.24mph Add a comment 0mi, 20:52 Cross - Strength Add a comment 1.3mi, 24:06 Walk - General 1) 1mi - 18:52(18:52/mi) 86/94bpm [1622b/mi] 105cal 55/58rpm 2) 0.26mi - 5:15(19:55/mi) 88/96bpm [1752b/mi] 28cal 54/56rpm Add a comment 2mi, 21:14 Run - Easy 1) 1mi - 10:50(10:50/mi) 109/119bpm [1182b/mi] 122cal 324/381W 2) 0.96mi - 9:29(9:52/mi) 119/127bpm [1174b/mi] 121cal 348/433W 3) 0.06mi - 54(15:30/mi) 106/124bpm [1643b/mi] 9cal 231/412W Add a comment
Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
8.8mi, 31:06 Bike - Virtual Ride 1) 2.61mi - 10:07(3:52/mi) 85/96bpm [329b/mi] 15.32/20.45mph 2) 4.52mi - 15:00(3:19/mi) 94/104bpm [312b/mi] 18.1/26.17mph 3) 1.48mi - 4:58(3:22/mi) 92/98bpm [309b/mi] 17.85/21.79mph 4) 0.18mi - 53(4:53/mi) 79/87bpm [386b/mi] 12.06/19.82mph Add a comment 0.7mi, 12:04 Walk - General 1) 0.65mi - 12:04(18:32/mi) 82/93bpm [1520b/mi] 70cal 55/62rpm Add a comment 2mi, 20:58 Run - Recovery Run 1) 1mi - 10:43(10:43/mi) 110/122bpm [1179b/mi] 122cal 314/380W 2) 1mi - 9:56(9:56/mi) 120/125bpm [1192b/mi] 129cal 354/441W 3) 0.02mi - 19(15:26/mi) 104/111bpm [1605b/mi] 3cal 193/215W Add a comment	5mi, 46:57 Run - Tempo 1) 1mi - 10:56(10:56/mi) 110/126bpm [1203b/mi] 125cal 313/439W 2) 1mi - 9:30(9:30/mi) 130/152bpm [1236b/mi] 131cal 388/509W 3) 1mi - 8:39(8:39/mi) 136/149bpm [1175b/mi] 127cal 400/535W 4) 1mi - 8:09(8:09/mi) 137/151bpm [1117b/mi] 119cal 393/558W 5) 1mi - 9:08(9:08/mi) 131/143bpm [1195b/mi] 124cal 361/487W 6) 0.04mi - 34(14:51/mi) 106/108bpm [1574b/mi] 5cal 194/211W Add a comment	3.9mi, 39:41 Run - Easy 1) 1mi - 10:43(10:43/mi) 109/120bpm [1168b/mi] 122cal 320/379W 2) 1mi - 10:00(10:00/mi) 116/123bpm [1161b/mi] 126cal 346/393W 3) 1mi - 9:41(9:41/mi) 119/125bpm [1153b/mi] 122cal 353/452W 4) 0.83mi - 7:50(9:24/mi) 122/131bpm [1147b/mi] 102cal 370/437W 5) 0.1mi - 1:26(14:26/mi) 103/121bpm [1486b/mi] 13cal 225/355W Add a comment	5.8mi, 1:59:00 Run - Trail Run 1) 1mi - 20:06(20:06/mi) 137/150bpm [2755b/mi] 262cal 309/470W 2) 1mi - 23:29(23:29/mi) 142/149bpm [3335b/mi] 316cal 280/483W 3) 1mi - 26:21(26:21/mi) 135/148bpm [3557b/mi] 269cal 224/1128W 4) 1mi - 15:24(15:24/mi) 120/132bpm [1848b/mi] 102cal 148/346W 5) 1mi - 19:59(19:59/mi) 115/130bpm [2298b/mi] 114cal 114/340W 6) 0.83mi - 13:40(16:29/mi) 116/135bpm [1912b/mi] 94cal 140/393W Add a comment 3.2mi, 1:01:25 Walk - General 1) 3.21mi - 1:01:25(19:08/mi) 84/104bpm [1607b/mi] 292cal 52/72rpm Add a comment	4.1mi, 43:31 Run - Trail Run 1) 1mi - 11:14(11:14/mi) 119/142bpm [1338b/mi] 136cal 327/537W 2) 1mi - 11:45(11:45/mi) 137/146bpm [1609b/mi] 162cal 372/494W 3) 1mi - 10:23(10:23/mi) 139/154bpm [1442b/mi] 150cal 337/578W 4) 1mi - 9:28(9:28/mi) 137/149bpm [1298b/mi] 130cal 336/523W 5) 0.08mi - 41(8:48/mi) 141/143bpm [1242b/mi] 10cal 354/401W Add a comment 3.6mi, 1:21:20 Walk - General 1) 3.56mi - 1:21:20(22:51/mi) 80/108bpm [1828b/mi] 346cal 44/79rpm Add a comment	18mi, 1:00:44 Bike - Virtual Ride 1) 2.66mi - 10:06(3:48/mi) 100/111bpm [380b/mi] 15.52/19.77mph 2) 13.83mi - 45:00(3:15/mi) 104/114bpm [338b/mi] 18.43/27.51mph 3) 1.42mi - 4:58(3:30/mi) 97/105bpm [339b/mi] 17.16/25.1mph 4) 0.09mi - 44(7:59/mi) 86/92bpm [687b/mi] 7.18/16.91mph Add a comment 0mi, 21:23 Cross - Strength Add a comment 1.3mi, 10:00 Cross - Rowing - Indoor 1) 0.24mi - 2:00(8:19/mi) 100/0bpm [832b/mi] 20cal 20/0rpm 7.21/0mph 2) 0.25mi - 2:00(7:56/mi) 108/0bpm [856b/mi] 22cal 21/0rpm 7.57/0mph 3) 0.25mi - 2:00(7:51/mi) 112/0bpm [879b/mi] 22cal 21/0rpm 7.64/0mph 4) 0.26mi - 2:00(7:48/mi) 114/0bpm [888b/mi] 23cal 21/0rpm 7.7/0mph Add a comment 2mi, 54:41 Walk - General 1) 1mi - 28:05(28:05/mi) 76/88bpm [2135b/mi] 121cal 39/79rpm 2) 1mi - 26:36(26:38/mi) 78/92bpm [2077b/mi] 120cal 35/62rpm Add a comment 3.2mi, 35:21 Run - Trail Run 1) 1mi - 10:56(10:56/mi) 123/136bpm [1345b/mi] 136cal 332/462W 2) 1mi - 12:25(12:25/mi) 130/137bpm [1614b/mi] 158cal 336/469W 3) 1mi - 10:05(10:05/mi) 124/139bpm [1250b/mi] 122cal 303/481W 4) 0.2mi - 1:55(9:26/mi) 132/140bpm [1246b/mi] 25cal 344/435W Add a comment	10.3mi, 34:17 Bike - Virtual Ride 1) 1.48mi - 6:07(4:08/mi) 95/111bpm [393b/mi] 14.23/22.1mph 2) 1.37mi - 3:00(2:11/mi) 129/139bpm [282b/mi] 27.45/37.98mph 3) 1.14mi - 5:00(4:23/mi) 109/139bpm [477b/mi] 13.71/35.21mph 4) 1.24mi - 3:00(2:26/mi) 134/144bpm [325b/mi] 24.72/28.54mph 5) 1.34mi - 5:00(3:44/mi) 116/144bpm [433b/mi] 16.08/26.98mph 6) 1.29mi - 3:00(2:20/mi) 138/148bpm [322b/mi] 25.72/35.43mph 7) 1.35mi - 4:58(3:41/mi) 125/147bpm [460b/mi] 16.28/34.36mph 8) 1.05mi - 4:47(4:35/mi) 101/113bpm [462b/mi] 13.02/22.5mph Add a comment 1.5mi, 5:43 Bike - Virtual Ride 1) 1.01mi - 3:11(3:10/mi) 77/0bpm [244b/mi] 18.1/0mph 2) 0.53mi - 2:23(4:28/mi) 75/0bpm [335b/mi] 13.42/0mph Add a comment 1mi, 18:35 Walk - General 1) 1mi - 17:54(17:54/mi) 84/92bpm [1504b/mi] 106cal 57/61rpm 2) 0.04mi - 41(17:28/mi) 89/93bpm [1555b/mi] 5cal 57/59rpm Add a comment 0.8mi, 13:46 Walk - General 1) 0.78mi - 13:46(17:41/mi) 91/103bpm [1609b/mi] 85cal 59/63rpm Add a comment
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
0mi, 21:12 Cross - Yoga Add a comment 2.2mi, 42:15 Walk - General 1) 1mi - 19:52(19:52/mi) 90/111bpm [1788b/mi] 134cal 49/64rpm 2) 1mi - 18:22(18:22/mi) 87/111bpm [1598b/mi] 114cal 55/62rpm 3) 0.21mi - 4:00(19:23/mi) 100/108bpm [1938b/mi] 31cal 52/61rpm Add a comment	5.2mi, 55:11 Run - Easy 1) 1mi - 11:36(11:36/mi) 112/137bpm [1299b/mi] 129cal 324/666W 2) 1mi - 9:20(9:20/mi) 121/137bpm [1129b/mi] 116cal 342/531W 3) 1mi - 11:17(11:17/mi) 126/143bpm [1421b/mi] 139cal 347/536W 4) 1mi - 9:42(9:42/mi) 132/142bpm [1280b/mi] 134cal 391/573W 5) 1mi - 10:28(10:28/mi) 126/142bpm [1318b/mi] 124cal 322/525W 6) 0.22mi - 2:49(13:01/mi) 131/145bpm [1704b/mi] 34cal 346/496W Add a comment	3.1mi, 33:51 Run - Easy 1) 1mi - 11:54(11:54/mi) 118/140bpm [1404b/mi] 139cal 319/473W 2) 1mi - 9:48(9:48/mi) 128/138bpm [1254b/mi] 130cal 368/456W 3) 1mi - 10:50(10:50/mi) 125/142bpm [1355b/mi] 129cal 332/500W 4) 0.11mi - 1:19(12:27/mi) 126/136bpm [1570b/mi] 16cal 309/432W Add a comment	0mi, 20:23 Cross - Yoga Add a comment 11.7mi, 47:34 Bike - Virtual Ride 1) 1.26mi - 5:07(4:03/mi) 113/122bpm [458b/mi] 14.52/19.6mph 2) 1.52mi - 5:00(3:17/mi) 121/127bpm [397b/mi] 18.28/38.3mph 3) 1.42mi - 5:00(3:31/mi) 129/135bpm [453b/mi] 17.09/23.17mph 4) 1.96mi - 5:00(2:33/mi) 125/132bpm [319b/mi] 23.51/31.27mph 5) 1.25mi - 5:00(4:00/mi) 130/137bpm [520b/mi] 14.99/25.64mph 6) 0.54mi - 5:00(9:17/mi) 130/136bpm [1207b/mi] 6.46/20.13mph 7) 0.6mi - 5:00(8:18/mi) 135/139bpm [1120b/mi] 7.23/9.17mph 8) 0.58mi - 5:00(8:40/mi) 131/138bpm [1135b/mi] 6.93/11.9mph 9) 0.99mi - 4:58(5:00/mi) 124/130bpm [620b/mi] 12.01/25.72mph 10) 1.52mi - 2:46(1:49/mi) 114/119bpm [207b/mi] 32.82/48mph Add a comment 1.9mi, 15:00 Cross - Rowing - Indoor 1) 0.36mi - 3:00(8:22/mi) 102/0bpm [853b/mi] 30cal 19/0rpm 7.17/0mph 2) 0.38mi - 3:00(7:53/mi) 111/0bpm [874b/mi] 34cal 19/0rpm 7.62/0mph 3) 0.39mi - 3:00(7:39/mi) 116/0bpm [888b/mi] 35cal 17/0rpm 7.84/0mph 4) 0.4mi - 3:00(7:29/mi) 121/0bpm [906b/mi] 37cal 18/0rpm 8.01/0mph Add a comment	9.8mi, 30:47 Bike - Virtual Ride 1) 1.82mi - 5:06(2:49/mi) 108/113bpm [303b/mi] 20.6/31.72mph 2) 6.35mi - 20:00(3:09/mi) 120/128bpm [378b/mi] 19.06/32.88mph 3) 1.55mi - 4:58(3:12/mi) 121/126bpm [387b/mi] 18.75/28.32mph 4) 0.07mi - 31(7:28/mi) 110/116bpm [821b/mi] 7.78/15.39mph Add a comment 10.8mi, 1:49:01 Run - Long Run 1) 1mi - 10:34(10:34/mi) 114/127bpm [1205b/mi] 127cal 319/429W 2) 1mi - 9:29(9:29/mi) 127/132bpm [1205b/mi] 128cal 361/466W 3) 1mi - 9:40(9:40/mi) 131/136bpm [1265b/mi] 132cal 363/547W 4) 1mi - 12:38(12:38/mi) 133/145bpm [1680b/mi] 157cal 350/513W 5) 1mi - 9:41(9:41/mi) 133/139bpm [1288b/mi] 130cal 407/520W 6) 1mi - 9:37(9:37/mi) 134/138bpm [1288b/mi] 129cal 403/488W 7) 1mi - 9:46(9:46/mi) 132/136bpm [1289b/mi] 126cal 396/647W 8) 1mi - 10:13(10:13/mi) 124/133bpm [1267b/mi] 122cal 334/437W 9) 1mi - 9:05(9:05/mi) 120/131bpm [1090b/mi] 115cal 325/438W 10) 1mi - 9:53(9:53/mi) 120/126bpm [1186b/mi] 126cal 316/376W 11) 0.71mi - 6:47(9:30/mi) 124/128bpm [1178b/mi] 91cal 337/392W 12) 0.11mi - 1:37(14:36/mi) 111/125bpm [1620b/mi] 15cal 232/397W Add a comment	0mi, 20:25 Cross - Yoga Add a comment 1mi, 20:01 Walk - General 1) 1mi - 19:13(19:13/mi) 86/95bpm [1653b/mi] 110cal 53/59rpm 2) 0.04mi - 48(17:55/mi) 92/95bpm [1649b/mi] 5cal 56/58rpm Add a comment 0.8mi, 12:04 Walk - General 1) 0.77mi - 12:04(15:37/mi) 82/96bpm [1281b/mi] 84cal 62/64rpm Add a comment	14.7mi, 47:14 Bike - Virtual Ride 1) 2.23mi - 9:07(4:06/mi) 105/122bpm [430b/mi] 14.2/32.3mph 2) 1.49mi - 4:00(2:41/mi) 138/147bpm [369b/mi] 22.41/34.85mph 3) 1.42mi - 5:00(3:31/mi) 122/146bpm [428b/mi] 17.09/32.84mph 4) 1.59mi - 4:00(2:31/mi) 142/151bpm [358b/mi] 23.8/29.89mph 5) 1.36mi - 5:00(3:40/mi) 127/151bpm [466b/mi] 16.35/30.65mph 6) 1.6mi - 4:00(2:30/mi) 146/154bpm [364b/mi] 24.05/34.54mph 7) 1.48mi - 5:00(3:22/mi) 132/154bpm [445b/mi] 17.78/23.49mph 8) 1.61mi - 4:00(2:29/mi) 148/156bpm [367b/mi] 24.18/31.72mph 9) 1.46mi - 4:58(3:24/mi) 136/156bpm [464b/mi] 17.6/33.2mph 10) 0.4mi - 2:46(6:58/mi) 116/128bpm [809b/mi] 8.5/13.96mph Add a comment 0mi, 19:55 Cross - Strength Add a comment 1.3mi, 24:19 Walk - General 1) 1mi - 18:57(18:57/mi) 84/89bpm [1592b/mi] 107cal 55/62rpm 2) 0.29mi - 5:21(18:43/mi) 84/91bpm [1573b/mi] 31cal 56/58rpm Add a comment 2mi, 20:30 Run - Recovery Run 1) 1mi - 10:28(10:28/mi) 109/122bpm [1141b/mi] 122cal 326/391W 2) 1mi - 9:45(9:45/mi) 121/128bpm [1181b/mi] 129cal 367/455W 3) 0.02mi - 16(14:58/mi) 103/107bpm [1542b/mi] 2cal 190/198W Add a comment
Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3
8.2mi, 31:07 Bike - Virtual Ride 1) 0.07mi - 25(5:40/mi) 67/71bpm [379b/mi] 8.55/17.6mph 2) 1.51mi - 6:09(4:04/mi) 83/89bpm [338b/mi] 14.72/28.05mph 3) 1mi - 3:45(3:46/mi) 87/93bpm [327b/mi] 15.95/27.78mph 4) 0.51mi - 1:46(3:27/mi) 90/94bpm [310b/mi] 17.4/27.51mph 5) 1.51mi - 5:24(3:35/mi) 94/100bpm [336b/mi] 16.78/29.66mph 6) 1.51mi - 5:25(3:35/mi) 95/99bpm [341b/mi] 16.73/28.81mph 7) 0.76mi - 2:25(3:12/mi) 94/98bpm [300b/mi] 18.77/26.66mph 8) 1.21mi - 4:58(4:06/mi) 91/97bpm [373b/mi] 14.65/26.35mph 9) 0.15mi - 43(4:38/mi) 78/87bpm [361b/mi] 12.66/23.71mph Add a comment 1.1mi, 19:25 Walk - General 1) 1mi - 18:25(18:25/mi) 87/94bpm [1602b/mi] 107cal 56/65rpm 2) 0.06mi - 1:00(18:10/mi) 94/96bpm [1708b/mi] 6cal 56/58rpm Add a comment 2mi, 19:59 Run - Recovery Run 1) 1mi - 10:14(10:14/mi) 117/131bpm [1198b/mi] 126cal 345/425W 2) 1mi - 9:30(9:30/mi) 127/133bpm [1207b/mi] 131cal 367/473W 3) 0.02mi - 14(15:26/mi) 106/107bpm [1635b/mi] 2cal 203/206W Add a comment	6.2mi, 57:10 Run - Fartleks 1) 1mi - 10:58(10:58/mi) 108/122bpm [1184b/mi] 124cal 314/437W 2) 1mi - 9:06(9:06/mi) 129/141bpm [1175b/mi] 128cal 398/491W 3) 1mi - 8:23(8:23/mi) 137/148bpm [1150b/mi] 125cal 402/540W 4) 1mi - 8:40(8:40/mi) 139/151bpm [1204b/mi] 129cal 423/533W 5) 1mi - 7:34(7:34/mi) 142/151bpm [1074b/mi] 117cal 401/477W 6) 1mi - 9:46(9:46/mi) 127/144bpm [1241b/mi] 126cal 360/437W 7) 0.24mi - 2:43(11:16/mi) 119/128bpm [1341b/mi] 31cal 300/385W Add a comment 1.3mi, 24:06 Walk - General 1) 1mi - 18:49(18:49/mi) 80/87bpm [1505b/mi] 105cal 56/61rpm 2) 0.28mi - 5:18(19:08/mi) 83/92bpm [1588b/mi] 30cal 55/58rpm Add a comment 2mi, 20:58 Run - Easy 1) 1mi - 10:45(10:45/mi) 110/127bpm [1182b/mi] 125cal 322/406W 2) 0.94mi - 9:07(9:42/mi) 120/127bpm [1165b/mi] 120cal 362/455W 3) 0.07mi - 1:07(14:55/mi) 101/120bpm [1507b/mi] 11cal 240/401W Add a comment	9.6mi, 30:32 Bike - Virtual Ride 1) 1.49mi - 5:04(3:23/mi) 101/111bpm [342b/mi] 17.69/26.08mph 2) 6.49mi - 20:00(3:05/mi) 116/123bpm [357b/mi] 19.48/27.51mph 3) 1.55mi - 4:58(3:13/mi) 115/121bpm [370b/mi] 18.68/27.07mph 4) 0.1mi - 29(5:00/mi) 104/111bpm [520b/mi] 11.23/19.33mph Add a comment 4.2mi, 37:27 Run - Steady-State 1) 1mi - 10:07(10:07/mi) 109/133bpm [1102b/mi] 119cal 336/470W 2) 1mi - 8:19(8:19/mi) 135/139bpm [1123b/mi] 125cal 406/498W 3) 1mi - 8:14(8:14/mi) 138/141bpm [1135b/mi] 124cal 406/468W 4) 1mi - 8:08(8:08/mi) 139/143bpm [1131b/mi] 122cal 404/473W 5) 0.21mi - 2:39(12:44/mi) 120/140bpm [1528b/mi] 27cal 264/431W Add a comment 1.3mi, 24:18 Walk - General 1) 1mi - 18:44(18:44/mi) 80/92bpm [1498b/mi] 106cal 56/58rpm 2) 0.29mi - 5:34(19:27/mi) 81/91bpm [1575b/mi] 31cal 55/57rpm Add a comment	6.5mi, 31:13 Bike - Virtual Ride 1) 0.68mi - 5:04(7:26/mi) 117/131bpm [870b/mi] 8.08/25.77mph 2) 0.1mi - 1:30(14:19/mi) 122/131bpm [1747b/mi] 4.18/17.31mph 3) 0.09mi - 30(5:25/mi) 131/143bpm [709b/mi] 11.1/13.29mph 4) 0.09mi - 1:30(17:34/mi) 129/144bpm [2266b/mi] 3.42/12.88mph 5) 0.12mi - 30(4:19/mi) 135/147bpm [582b/mi] 13.94/19.64mph 6) 0.11mi - 1:30(13:11/mi) 134/148bpm [1767b/mi] 4.54/13.29mph 7) 0.1mi - 30(4:54/mi) 138/151bpm [675b/mi] 12.26/15.7mph 8) 0.13mi - 1:30(11:22/mi) 137/152bpm [1557b/mi] 5.28/15.84mph 9) 0.1mi - 30(5:12/mi) 140/152bpm [727b/mi] 11.56/13.87mph 10) 0.26mi - 4:00(15:22/mi) 129/153bpm [1982b/mi] 3.91/13.02mph 11) 0.09mi - 1:30(16:51/mi) 123/125bpm [2072b/mi] 3.56/4.92mph 12) 0.1mi - 30(4:55/mi) 135/146bpm [664b/mi] 12.21/13.2mph 13) 0.09mi - 1:30(16:22/mi) 137/147bpm [2243b/mi] 3.67/12.17mph 14) 0.09mi - 30(5:42/mi) 140/150bpm [799b/mi] 10.51/11.54mph 15) 0.08mi - 1:30(19:35/mi) 140/151bpm [2741b/mi] 3.06/9.89mph 16) 0.1mi - 30(4:56/mi) 142/153bpm [700b/mi] 12.17/18.84mph 17) 1.02mi - 1:30(1:28/mi) 141/154bpm [207b/mi] 40.91/57.09mph 18) 0.32mi - 30(1:35/mi) 144/155bpm [227b/mi] 38.01/42.99mph 19) 2.41mi - 4:58(2:04/mi) 128/156bpm [264b/mi] 29.12/49.35mph 20) 0.39mi - 1:39(4:11/mi) 113/117bpm [472b/mi] 14.2/38.97mph Add a comment 4.7mi, 49:01 Run - Hill Work 1) 1mi - 10:04(10:04/mi) 118/134bpm [1187b/mi] 126cal 359/450W 2) 0.73mi - 7:03(9:39/mi) 133/137bpm [1284b/mi] 99cal 417/473W 3) 0.12mi - 1:51(14:53/mi) 115/135bpm [1711b/mi] 19cal 283/416W 4) 0.04mi - 20(7:34/mi) 124/138bpm [938b/mi] 4cal 507/698W 5) 0.13mi - 2:02(15:28/mi) 113/140bpm [1748b/mi] 16cal 215/676W 6) 0.05mi - 20(7:13/mi) 124/139bpm [895b/mi] 4cal 582/724W 7) 0.12mi - 2:03(16:34/mi) 112/141bpm [1855b/mi] 16cal 210/790W 8) 0.04mi - 20(7:35/mi) 123/136bpm [932b/mi] 4cal 543/668W 9) 0.13mi - 2:02(15:58/mi) 114/140bpm [1821b/mi] 16cal 215/710W 10) 0.05mi - 20(7:22/mi) 124/139bpm [913b/mi] 4cal 573/699W 11) 0.12mi - 1:59(15:52/mi) 115/141bpm [1824b/mi] 16cal 212/663W 12) 0.05mi - 20(7:12/mi) 127/140bpm [914b/mi] 4cal 589/737W 13) 0.12mi - 2:00(16:12/mi) 115/142bpm [1863b/mi] 16cal 218/799W 14) 0.05mi - 20(6:51/mi) 128/142bpm [877b/mi] 4cal 610/735W 15) 0.13mi - 2:03(15:37/mi) 117/143bpm [1827b/mi] 17cal 208/804W 16) 1mi - 8:40(8:40/mi) 129/136bpm [1118b/mi] 116cal 354/383W 17) 0.69mi - 5:54(8:36/mi) 133/137bpm [1143b/mi] 82cal 377/417W 18) 0.09mi - 1:21(14:41/mi) 116/134bpm [1703b/mi] 13cal 224/378W Add a comment	9.1mi, 35:41 Bike - Virtual Ride 1) 2.5mi - 10:01(4:00/mi) 99/108bpm [397b/mi] 14.99/21.39mph 2) 6.62mi - 25:55(3:55/mi) 110/118bpm [430b/mi] 15.32/46.17mph Add a comment 9.8mi, 1:37:39 Run - Long Run 1) 1mi - 10:37(10:37/mi) 114/125bpm [1209b/mi] 127cal 353/435W 2) 1mi - 9:41(9:41/mi) 127/133bpm [1229b/mi] 130cal 392/492W 3) 1mi - 9:54(9:54/mi) 127/134bpm [1258b/mi] 130cal 390/482W 4) 1mi - 12:04(12:04/mi) 126/136bpm [1520b/mi] 148cal 357/527W 5) 1mi - 9:36(9:36/mi) 128/136bpm [1228b/mi] 123cal 352/456W 6) 1mi - 10:06(10:06/mi) 124/133bpm [1252b/mi] 121cal 339/474W 7) 1mi - 9:19(9:19/mi) 125/130bpm [1165b/mi] 122cal 356/518W 8) 1mi - 8:40(8:40/mi) 120/125bpm [1041b/mi] 111cal 313/471W 9) 1mi - 9:45(9:45/mi) 120/125bpm [1171b/mi] 126cal 321/470W 10) 0.65mi - 6:12(9:36/mi) 124/128bpm [1190b/mi] 79cal 354/442W 11) 0.12mi - 1:46(15:18/mi) 109/120bpm [1668b/mi] 15cal 239/359W Add a comment	0mi, 31:23 Cross - Yoga Add a comment 0.8mi, 12:32 Walk - General 1) 0.77mi - 12:32(16:11/mi) 84/91bpm [1359b/mi] 84cal 60/63rpm Add a comment	0mi, 20:05 Cross - Strength Add a comment 0.7mi, 12:40 Walk - General 1) 0.71mi - 12:40(17:47/mi) 89/99bpm [1582b/mi] 78cal 57/61rpm Add a comment 2mi, 21:06 Run - Recovery Run 1) 1mi - 10:39(10:39/mi) 111/123bpm [1183b/mi] 122cal 317/375W 2) 0.91mi - 8:43(9:37/mi) 123/129bpm [1183b/mi] 115cal 354/439W 3) 0.11mi - 1:44(15:22/mi) 103/120bpm [1582b/mi] 16cal 228/322W Add a comment

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