Brynley

Last on at 12pm, 25th Sep 2024

M40

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Recent Training
19th Nov	General	7.5mi	57:37
18th Nov	General	8.2mi	1:15:09
18th Nov	Strength	0mi	31:20
18th Nov	General	0.4mi	4:16
17th Nov	General	0.4mi	3:17

12 Month Benchmarks	Run	Bike
Mile	4:28	3:06
5k	15:29	11:13
5mi	25:20	20:13
10k	34:07	26:33
10mi	1:00:45	1:24:03
Half	1:20:54	0
20mi	2:05:08	0
Mara	2:48:28	0

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
1mi	1					5:06 74.18				5:06 5:06/mi	74.18
2mi	1							10:15 79.04		10:15 5:07/mi	79.04
3mi	2			17:00 72.88						17:00 5:40/mi	72.88
5km	8			17:31 73.36	17:06 75.15	16:48 76.49				16:48 5:24/mi	76.49
5mi	4				27:50 75.69					27:50 5:34/mi	75.69
5.7mi	1			33:33 71.96						33:33 5:53/mi	71.96
10km	11		36:46 71.80	35:39 74.05	35:52 73.61	34:55 75.61	41:49 63.13			34:55 5:37/mi	75.61
10.3km	1						39:41 68.66			39:41 6:12/mi	68.66
8.8mi	1						54:51 69.67			54:51 6:14/mi	69.67
10mi	12	1:04:10 68.18		1:02:58 69.48	57:19 76.33	59:04 74.07		1:01:48 70.79	58:20 75.00	57:19 5:44/mi	76.33
10.2mi	1							1:01:00 73.24		1:01:00 5:59/mi	73.24
13.1mi	9		1:20:25 72.09	1:22:37 70.17	1:14:30 77.82	1:18:29 73.87	1:21:13 71.38	1:15:46 76.52		1:14:30 5:41/mi	77.82
14mi	2					1:29:41 69.39				1:29:41 6:24/mi	69.39
16mi	2				1:52:23 63.84			1:45:59 67.70		1:45:59 6:37/mi	67.70
16.5mi	1					1:52:25 65.97				1:52:25 6:49/mi	65.97
20mi	2							2:05:24 72.70		2:05:24 6:16/mi	72.70
26.2mi	5		2:55:37 69.22	2:49:59 71.51	2:44:13 74.02				2:41:13 75.40	2:41:13 6:09/mi	75.40

2016		Result	WAVA	Distance
9 Jan	A run to remember Dan Tomlinson (as part of Gnoll Parkrun)			3.1mi
2014		Result	WAVA	Distance
31 Aug	Hay Hill Raiser			11.33mi
3 Aug	Brecon Lions 10 mile road race SB	58:20	75.00	10mi
19 Jul	International Snowdon Race			9.5mi
13 Apr	London Marathon PB	2:41:13	75.40	26.2mi
2013		Result	WAVA	Distance
17 Nov	Sospan Road Runners MT10 SB	1:01:48	70.79	10mi
6 Oct	Cardiff Half Marathon	1:17:58	74.36	13.1mi
8 Sep	Chris Fulcher 10.2 Fourth Pond 10 Race PB	1:01:00	73.24	10.2mi
3 Sep	Rose Inn Relays PB	10:15	79.04	2mi
31 Aug	Tydfilians Roman Run PB	1:45:59	67.70	16mi
24 Mar	HBA-5-10-20 Miles PB	2:05:24	72.70	20mi
16 Mar	Rhayader Round the Lakes	2:07:36	71.44	20mi
3 Mar	Bath Half SB	1:15:46	76.52	13.1mi
2012		Result	WAVA	Distance
1 Dec	Gwent League XC - Blaise Castle, Bristol - Senior Men SB	41:49	63.13	10km
10 Nov	gwent league brecon PB	39:41	68.66	10.3km
27 Oct	Sugar Loaf (AS)	42:24	49.69	5mi
10 Jun	Welsh Castles Relay Stage 16 - Brecon to Beacons Reservoir PB	54:51	69.67	8.8mi
29 Apr	Shakespeare Half Marathon SB	1:21:13	71.38	13.1mi
2011		Result	WAVA	Distance
20 Nov	Sospan Road Runners MT10			10mi
16 Oct	Cardiff Half Marathon SB	1:18:29	73.87	13.1mi
9 Oct	BUPA Great Yorkshire Run	35:53	73.57	10km
25 Sep	Swansea Bay 10k PB	34:55	75.61	10km
11 Sep	Cardiff 10k	35:00	75.43	10km
20 Aug	Race the Train Rotary Challenge PB	1:29:41	69.39	14mi
7 Aug	Port talbot half	1:19:10	73.23	13.1mi
29 May	The Neath Harriers 10 Mile SB	59:04	74.07	10mi
26 May	PTH 1 mile race PB	5:06	74.18	1mi
15 May	Sarn Helen Hill Race PB	1:52:25	65.97	16.5mi
10 May	Swansea Bay 5k Series - Race1	16:58	75.74	5km
7 May	Bridgend 5K Incl Welsh Championships	17:21	74.06	5km
24 Apr	Teifi 10	59:21	73.72	10mi
27 Mar	Forest of Dean Trails Half Marathon			13.1mi
19 Mar	Cardiff 5K Parkrun PB	16:48	76.49	5km
23 Jan	West Glam XC Corus Lake 5m			5mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:14:30	77.82	13.1mi
4 Sep	Tydfilians' Roman Run SB	1:52:23	63.84	16mi
28 Aug	Double Or Quit Race	59:04	74.07	10mi
15 Aug	Merthyr Police 10K SB	35:52	73.61	10km
1 Aug	Brecon 10	59:06	74.03	10mi
14 Jul	Cosmeston Relays	16:02	77.28	3mi
10 Jul	Cardiff 5K Parkrun	17:30	73.43	5km
12 Jun	Welsh Castles Relay Stage 7 - Dolgellau to Dinas Mawddwy	1:21:00	54.01	10mi
8 Jun	Swansea Bay 5K Series Race 2 SB	17:06	75.15	5km
30 May	Wells Fun Run (10k)	36:22	72.59	10km
25 Apr	London Marathon SB	2:44:13	74.02	26.2mi
21 Mar	West Glam XC Margam Park	31:18	67.31	5mi
7 Mar	Bath Half	1:16:31	75.77	13.1mi
21 Feb	Pontypridd Reverse 10 PB	57:19	76.33	10mi
7 Feb	West Glamorgan League - Gnoll Park - Men	31:31	66.84	5mi
24 Jan	West Glamorgan League - Corus Lake PB	27:50	75.69	5mi
2009		Result	WAVA	Distance
13 Dec	Aberystwyth 10k SB	35:39	74.05	10km
5 Dec	Cardiff 5K Parkrun	17:44	72.46	5km
22 Nov	Sospan MT10 SB	1:02:58	69.48	10mi
1 Nov	West Glamorgan League - Fairwood Common, Gower	40:43	64.84	10km
18 Oct	Abingdon Marathon SB	2:49:59	71.51	26.2mi
4 Oct	West Glamorgan League - Ystradgynlais PB	33:33	71.96	5.7mi
25 Jul	Gloucester Half Marathon SB	1:22:37	70.17	13.1mi
14 Jul	Swansea Bay 5k Series 2 SB	17:31	73.36	5km
12 Jul	The Wellington Ten (miles	1:03:33	68.84	10mi
27 Jun	Killerton Kanter	41:55	62.98	10km
21 Jun	Llanelli Waterside 10k	37:10	71.03	10km
16 May	BMAF National Open Masters Road Relay PB	17:00	72.88	3mi
9 May	Cardiff 5K Parkrun	18:21	70.03	5km
25 Jan	Gloucester Marathon	3:05:00	65.71	26.2mi
2008		Result	WAVA	Distance
21 Sep	Swansea Bay 10K SB	36:46	71.80	10km
20 Aug	race the train	1:37:10	64.05	14mi
25 May	Edinburgh Marathon SB	2:55:37	69.22	26.2mi
24 Mar	Marathon Tour of the Fylde - Race 4	1:02:11	70.36	10mi
2 Mar	Llanelli Waterside Half Marathon SB	1:20:25	72.09	13.1mi
2007		Result	WAVA	Distance
4 Feb	Pontypridd Reverse 10 Mile Road Race SB	1:04:10	68.18	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
2024	0	0	4	4	11	0	1	4	10	6	1	0	40
2024	0	0.1	0	0	0	0	0	0.4	0	0	0	0	0.5
2024	186	242	132	147	150	217	178	253	227	167	122	0	2020
2024	0	0	13	27	14	0	16	33	16	14	27	0	160
2023	3	3	0	11	0	0	0	0	0	0	0	0	16
2023	0	0.8	0	0	0	0	0.2	0	0	0	0	0.6	1.5
2023	148	249	246	154	122	197	146	218	256	201	225	169	2332
2023	14	13	29	38	27	70	14	7	5	27	0	0	242
2022	1	0	0	8	0	0	3	2	0	0	7	6	28
2022	0	0	1.5	0	0.4	0	0.1	0.1	0	0	0	0	2.2
2022	223	260	261	252	252	135	121	211	247	204	37	144	2346
2022	0	0	36	14	7	37	16	24	48	48	35	0	266
2021	0	4	0	0	0	4	0	6	0	0	0	0	14
2021	0	0	0	0	0	0	0.2	0.9	1.4	1	0	0.6	4
2021	171	160	158	85	154	189	191	261	230	160	95	158	2014
2021	52	31	52	0	9	28	23	0	52	57	15	14	333
2020	0.4	0	0	0	0	0	0	0	0	0	0	0	0.4
2020	233	247	207	161	212	108	170	76	136	122	179	181	2031
2020	23	21	34	0	0	10	3	22	20	68	44	26	270
2019	0	0	0	0	0	0.4	1	0.1	0.9	0.8	0	0	3.1
2019	183	167	153	191	108	185	112	29	83	116	130	88	1546
2019	0	0	46	0	43	57	41	22	68	59	28	0	363
2018	206	236	153	169	194	172	194	177	208	256	172	122	2258
2018	0	0	0	0	0	7	0	21	7	0	0	0	34
2017	221	183	225	210	157	175	199	239	238	173	150	164	2332
2016	348	162	86	27	111	29	43	257	377	228	246	185	2101
2016	0	39	29	78	40	0	0	0	0	0	16	0	203
2015	64	151	185	270	254	158	229	255	246	104	85	297	2299
2015	0	62	76	65	87	31	0	0	19	41	35	0	416
2014	0	0	0	0	0.9	0	0	0	0	0	0	0	0.9
2014	323	305	327	102	66	140	240	310	283	111	112	23	2343
2014	0	0	0	0	57	29	26	20	7	47	26	0	213
2013	336	239	359	156	168	241	209	251	246	220	166	266	2855
2013	15	0	0	62	87	40	79	78	0	34	59	8	462
2012	0	0	0	0	0	1.9	4.8	3.2	2.8	3.7	0	0	16.4
2012	150	214	226	330	71	87	22	74	110	176	205	188	1854
2012	81	73	7	0	65	61	165	36	167	135	51	8	849
2011	0.7	0	0.4	0	0.4	0	0.3	0	0	0	0.6	0.6	3
2011	181	185	174	157	204	164	152	238	243	155	106	41	2001
2011	46	7	88	130	73	15	157	29	0	0	129	36	710
2010	0	0	0	0	0	0	4.3	2	3.5	3.8	1.5	0	15
2010	225	242	221	214	161	147	176	186	189	121	139	80	2101
2010	0	10	0	0	117	67	80	109	97	131	26	0	636
2009	0	10	22	34	50	138	235	228	239	198	185	147	1486
2009	0	0	0	0	0	0	0	30	0	0	0	0	30
2008	0	0	0	0	79	128	150	161	172	94	67	5	856
2008	0	0	0	0	0	0	0	11	0	0	0	0	11

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	3.6mi, 36:22 Run - General 1) 0.62mi - 6:35(10:35/mi) 115/145bpm [1218b/mi] 48cal 5.67/6.74mph 2) 0.62mi - 6:10(9:55/mi) 124/131bpm [1229b/mi] 49cal 6.05/6.8mph 3) 0.62mi - 6:17(10:07/mi) 122/130bpm [1233b/mi] 45cal 5.93/6.14mph 4) 0.62mi - 5:22(8:39/mi) 129/146bpm [1115b/mi] 41cal 6.94/12.02mph 5) 0.62mi - 6:57(11:11/mi) 136/154bpm [1522b/mi] 60cal 5.36/13.11mph 6) 0.5mi - 5:01(10:06/mi) 137/162bpm [1385b/mi] 44cal 5.94/6.85mph Add a comment	2.7mi, 1:31:56 Walk - General 1) 1mi - 34:48(34:48/mi) 97/113bpm [3376b/mi] 152cal 53/79rpm 1.72/3.07mph 2) 1mi - 27:04(27:04/mi) 110/149bpm [2977b/mi] 150cal 51/79rpm 2.22/3.21mph 3) 0.65mi - 30:04(46:33/mi) 87/139bpm [4050b/mi] 83cal 51/61rpm 1.29/3.03mph Add a comment 3.9mi, 45:05 Run - General 1) 0.62mi - 11:23(18:20/mi) 139/162bpm [2548b/mi] 118cal 3.27/6.93mph 2) 0.62mi - 6:31(10:29/mi) 141/176bpm [1478b/mi] 65cal 5.72/6.2mph 3) 0.62mi - 7:15(11:41/mi) 130/145bpm [1518b/mi] 57cal 5.14/6.95mph 4) 0.62mi - 5:55(9:31/mi) 135/147bpm [1284b/mi] 51cal 6.31/7.01mph 5) 0.62mi - 5:30(8:51/mi) 142/150bpm [1256b/mi] 55cal 6.78/7.51mph 6) 0.62mi - 6:58(11:13/mi) 134/152bpm [1502b/mi] 52cal 5.35/6.43mph 7) 0.19mi - 1:33(8:08/mi) 130/133bpm [1056b/mi] 9cal 7.38/7.31mph Add a comment 4.9mi, 30:05 Run - General 1) 0.62mi - 3:36(5:48/mi) 136/149bpm [790b/mi] 35cal 10.33/12.59mph 2) 0.62mi - 3:40(5:54/mi) 145/148bpm [857b/mi] 40cal 10.16/10.16mph 3) 0.62mi - 3:51(6:11/mi) 145/149bpm [898b/mi] 41cal 9.69/10.14mph 4) 0.62mi - 4:04(6:33/mi) 142/150bpm [930b/mi] 42cal 9.16/9.48mph 5) 0.62mi - 4:01(6:28/mi) 142/148bpm [918b/mi] 40cal 9.28/9.98mph 6) 0.62mi - 4:20(6:58/mi) 147/172bpm [1023b/mi] 45cal 8.62/10.31mph 7) 0.62mi - 3:38(5:51/mi) 144/153bpm [843b/mi] 36cal 10.25/10.73mph 8) 0.52mi - 2:54(5:35/mi) 155/172bpm [867b/mi] 33cal 10.73/11.63mph Add a comment 1.6mi, 26:56 Run - General 1) 0.62mi - 9:08(14:42/mi) 129/156bpm [1896b/mi] 77cal 4.08/13.65mph 2) 0.62mi - 12:08(19:31/mi) 121/157bpm [2361b/mi] 87cal 3.07/8.35mph 3) 0.4mi - 5:40(14:19/mi) 132/163bpm [1890b/mi] 47cal 4.19/9.89mph Add a comment	6.3mi, 57:12 Run - General 1) 6.32mi - 57:12(9:03/mi) 149/184bpm [1349b/mi] 574cal 6.63/13.19mph Add a comment 0mi, 29:13 Cross - Strength 1) 0mi - 7:17(0/mi) 132/149bpm [INFb/mi] 70cal 2) 0mi - 1:02(0/mi) 88/101bpm [INFb/mi] 2cal 3) 0mi - 4:32(0/mi) 88/105bpm [INFb/mi] 13cal 4) 0mi - 42(0/mi) 83/88bpm [INFb/mi] 1cal 5) 0mi - 2:28(0/mi) 89/106bpm [INFb/mi] 7cal 6) 0mi - 50(0/mi) 99/103bpm [INFb/mi] 3cal 7) 0mi - 48(0/mi) 102/110bpm [INFb/mi] 3cal 8) 0mi - 46(0/mi) 102/105bpm [INFb/mi] 3cal 9) 0mi - 49(0/mi) 101/109bpm [INFb/mi] 3cal 10) 0mi - 3:00(0/mi) 106/118bpm [INFb/mi] 14cal 11) 0mi - 4:26(0/mi) 114/131bpm [INFb/mi] 27cal 12) 0mi - 1:13(0/mi) 106/120bpm [INFb/mi] 6cal 13) 0mi - 1:19(0/mi) 87/102bpm [INFb/mi] 3cal Add a comment	6.6mi, 1:00:27 Run - General 1) 6.56mi - 1:00:27(9:13/mi) 138/160bpm [1271b/mi] 567cal 6.51/7.81mph Add a comment 4.8mi, 33:23 Run - Treadmill 1) 0.64mi - 5:00(7:47/mi) 132/154bpm [1027b/mi] 49cal 7.71/10.14mph 2) 0.88mi - 5:00(5:41/mi) 140/150bpm [796b/mi] 52cal 10.55/11.98mph 3) 0.04mi - 1:00(24:35/mi) 138/144bpm [3393b/mi] 10cal 2.44/10.98mph 4) 0.87mi - 5:00(5:43/mi) 142/153bpm [812b/mi] 52cal 10.49/11.29mph 5) 0.05mi - 1:00(18:22/mi) 152/158bpm [2792b/mi] 11cal 3.27/11.4mph 6) 0.87mi - 5:00(5:46/mi) 149/159bpm [859b/mi] 57cal 10.4/11.94mph 7) 0.05mi - 1:00(18:24/mi) 157/169bpm [2888b/mi] 12cal 3.26/12.54mph 8) 0.9mi - 5:00(5:34/mi) 152/166bpm [846b/mi] 57cal 10.78/11.48mph 9) 0.01mi - 19(50:33/mi) 149/153bpm [7531b/mi] 3cal 1.19/10.81mph 10) 0mi - 1(0/mi) 154/154bpm [INFb/mi] 11) 0mi - 1(0/mi) 155/155bpm [INFb/mi] 12) 0mi - 1(30:49/mi) 155/155bpm [4777b/mi] 1.95/2.11mph 13) 0mi - 1(13:19/mi) 155/155bpm [2064b/mi] 4.51/3.11mph 14) 0.5mi - 5:00(9:57/mi) 147/156bpm [1462b/mi] 52cal 6.04/6.93mph Add a comment	3.2mi, 32:19 Run - General 1) 3.19mi - 32:18(10:07/mi) 152/184bpm [1538b/mi] 368cal 5.93/8.77mph 2) 0mi - 1(8:39/mi) 165/165bpm [1427b/mi] 6.94/2.73mph Add a comment	8.6mi, 1:10:21 Run - General 1) 1.65mi - 15:50(9:36/mi) 136/159bpm [1305b/mi] 150cal 6.25/10.21mph 2) 0.5mi - 2:40(5:22/mi) 124/135bpm [666b/mi] 19cal 11.17/12.06mph 3) 0.25mi - 2:45(11:04/mi) 131/141bpm [1449b/mi] 22cal 5.42/11.4mph 4) 0.5mi - 2:40(5:22/mi) 131/137bpm [703b/mi] 21cal 11.18/11.86mph 5) 0.16mi - 1:58(12:36/mi) 135/143bpm [1702b/mi] 16cal 4.76/11.19mph 6) 0.09mi - 53(9:25/mi) 136/137bpm [1282b/mi] 7cal 6.37/7.81mph 7) 0.16mi - 48(5:11/mi) 134/136bpm [695b/mi] 6cal 11.57/11.42mph 8) 0.16mi - 50(5:24/mi) 134/137bpm [723b/mi] 7cal 11.12/11.59mph 9) 0.16mi - 51(5:29/mi) 131/134bpm [718b/mi] 6cal 10.95/11.61mph 10) 0.03mi - 11(5:46/mi) 134/135bpm [773b/mi] 1cal 10.4/11.69mph 11) 0.25mi - 2:51(11:27/mi) 129/145bpm [1477b/mi] 20cal 5.24/6.62mph 12) 0.5mi - 2:40(5:23/mi) 133/138bpm [716b/mi] 21cal 11.15/11.81mph 13) 0.25mi - 3:18(13:18/mi) 127/143bpm [1688b/mi] 23cal 4.51/11.1mph 14) 0.5mi - 2:39(5:20/mi) 134/138bpm [715b/mi] 21cal 11.24/11.67mph 15) 0.25mi - 3:05(12:23/mi) 132/140bpm [1635b/mi] 21cal 4.85/9.6mph 16) 0.5mi - 2:38(5:18/mi) 139/143bpm [737b/mi] 23cal 11.32/11.79mph 17) 0.25mi - 2:30(10:03/mi) 135/144bpm [1358b/mi] 19cal 5.97/11.52mph 18) 2mi - 17:12(8:36/mi) 140/151bpm [1205b/mi] 147cal 6.97/7.93mph 19) 0.52mi - 4:01(7:46/mi) 148/165bpm [1149b/mi] 40cal 7.73/7.99mph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
5.6mi, 1:02:23 Run - General 1) 5.6mi - 1:02:23(11:09/mi) 132/176bpm [1471b/mi] 511cal 5.38/7.47mph Add a comment	12.8mi, 1:52:18 Run - General 1) 12.84mi - 1:52:18(8:45/mi) 144/178bpm [1260b/mi] 976cal 6.86/8.89mph Add a comment 1mi, 35:47 Run - General 1) 0.97mi - 35:47(36:48/mi) 100/140bpm [3680b/mi] 166cal 1.63/9.5mph Add a comment	3.9mi, 41:10 Run - General 1) 3.94mi - 41:10(10:27/mi) 156/198bpm [1631b/mi] 507cal 5.74/8.62mph Add a comment 0mi, 6:02 Run - General 1) 0.03mi - 6:02(4:00:47/mi) 87/106bpm [20949b/mi] 24cal 0.25/0.21mph Add a comment 1mi, 22:02 Walk - General 1) 1mi - 21:49(21:49/mi) 99/129bpm [2160b/mi] 112cal 56/65rpm 2.75/3.32mph 2) 0.01mi - 13(30:44/mi) 112/113bpm [3442b/mi] 1cal 47/47rpm 1.95/2.07mph Add a comment	5.1mi, 47:12 Run - General 1) 5.12mi - 47:12(9:13/mi) 133/166bpm [1226b/mi] 432cal 6.51/7.85mph Add a comment 0mi, 32:04 Cross - Strength 1) 0mi - 32:04(0/mi) 132/170bpm [INFb/mi] 267cal Add a comment	6.9mi, 39:46 Bike - General 1) 5mi - 27:18(5:28/mi) 133/149bpm [726b/mi] 260cal 10.99/20.29mph 2) 1.87mi - 12:28(6:40/mi) 147/160bpm [980b/mi] 135cal 9/15.74mph Add a comment 7.9mi, 1:00:12 Run - General 1) 0.92mi - 7:44(8:22/mi) 134/147bpm [1122b/mi] 77cal 7.17/9.2mph 2) 0.22mi - 1:15(5:38/mi) 162/172bpm [913b/mi] 16cal 10.65/10.81mph 3) 0.05mi - 45(15:29/mi) 151/172bpm [2339b/mi] 8cal 3.87/10.44mph 4) 0.22mi - 1:15(5:41/mi) 164/173bpm [931b/mi] 15cal 10.57/10.96mph 5) 0.05mi - 45(14:40/mi) 155/176bpm [2275b/mi] 9cal 4.09/10.21mph 6) 0.22mi - 1:15(5:36/mi) 168/178bpm [942b/mi] 16cal 10.7/10.96mph 7) 0.05mi - 45(14:45/mi) 157/177bpm [2315b/mi] 9cal 4.07/10.23mph 8) 0.23mi - 1:15(5:31/mi) 156/170bpm [860b/mi] 14cal 10.88/12.17mph 9) 0.05mi - 45(14:51/mi) 156/169bpm [2317b/mi] 9cal 4.04/10.58mph 10) 0.22mi - 1:15(5:35/mi) 166/178bpm [927b/mi] 16cal 10.74/11.08mph 11) 0.05mi - 45(15:33/mi) 163/177bpm [2535b/mi] 9cal 3.86/10.6mph 12) 0.22mi - 1:15(5:41/mi) 167/177bpm [948b/mi] 16cal 10.57/10.54mph 13) 0.04mi - 45(17:15/mi) 159/176bpm [2742b/mi] 9cal 3.48/10.54mph 14) 0.23mi - 1:15(5:29/mi) 166/179bpm [911b/mi] 16cal 10.93/11.5mph 15) 0.04mi - 45(16:58/mi) 160/179bpm [2715b/mi] 9cal 3.54/10.96mph 16) 0.22mi - 1:15(5:36/mi) 165/176bpm [923b/mi] 15cal 10.73/11.5mph 17) 0.04mi - 45(17:05/mi) 161/177bpm [2752b/mi] 9cal 3.51/11.04mph 18) 0.22mi - 1:15(5:44/mi) 153/170bpm [878b/mi] 13cal 10.46/12.02mph 19) 0.05mi - 45(16:02/mi) 152/170bpm [2437b/mi] 8cal 3.74/10.73mph 20) 0.22mi - 1:15(5:38/mi) 163/179bpm [919b/mi] 15cal 10.64/11.04mph 21) 0.05mi - 45(15:30/mi) 160/179bpm [2481b/mi] 8cal 3.87/10.62mph 22) 0.21mi - 1:15(5:50/mi) 156/171bpm [909b/mi] 14cal 10.3/10.81mph 23) 0.04mi - 45(17:39/mi) 152/171bpm [2683b/mi] 8cal 3.4/10.58mph 24) 0.23mi - 1:15(5:31/mi) 165/180bpm [910b/mi] 15cal 10.88/11.65mph 25) 0.05mi - 45(16:08/mi) 161/179bpm [2598b/mi] 9cal 3.72/10.71mph 26) 0.23mi - 1:15(5:25/mi) 169/178bpm [915b/mi] 16cal 11.09/11.04mph 27) 0.05mi - 45(15:55/mi) 160/179bpm [2546b/mi] 9cal 3.77/10.9mph 28) 0.23mi - 1:15(5:30/mi) 169/179bpm [929b/mi] 16cal 10.92/11.35mph 29) 0.05mi - 45(14:51/mi) 160/178bpm [2377b/mi] 9cal 4.04/10.81mph 30) 0.23mi - 1:15(5:32/mi) 170/180bpm [941b/mi] 16cal 10.84/11.37mph 31) 0.04mi - 45(16:52/mi) 162/178bpm [2734b/mi] 9cal 3.56/10.87mph 32) 0.23mi - 1:15(5:32/mi) 173/180bpm [958b/mi] 16cal 10.83/11.27mph 33) 0.04mi - 45(17:25/mi) 161/180bpm [2804b/mi] 9cal 3.44/10.67mph 34) 0.22mi - 1:15(5:36/mi) 169/179bpm [947b/mi] 15cal 10.71/10.65mph 35) 0.04mi - 45(17:48/mi) 163/180bpm [2902b/mi] 9cal 3.37/10.12mph 36) 0.23mi - 1:15(5:23/mi) 170/179bpm [916b/mi] 16cal 11.14/11.86mph 37) 0.05mi - 45(15:08/mi) 164/180bpm [2481b/mi] 9cal 3.97/10.9mph 38) 0.23mi - 1:15(5:29/mi) 170/179bpm [932b/mi] 16cal 10.95/11.23mph 39) 0.05mi - 45(14:47/mi) 163/180bpm [2411b/mi] 9cal 4.06/10.87mph 40) 0.23mi - 1:15(5:28/mi) 170/180bpm [930b/mi] 16cal 10.97/11.67mph 41) 0.04mi - 45(18:38/mi) 164/180bpm [3057b/mi] 9cal 3.22/11.08mph 42) 0.22mi - 1:15(5:36/mi) 168/180bpm [940b/mi] 15cal 10.72/11.44mph 43) 0.05mi - 45(16:19/mi) 162/180bpm [2644b/mi] 9cal 3.68/10.81mph 44) 0.22mi - 1:15(5:37/mi) 170/179bpm [956b/mi] 16cal 10.67/11.29mph 45) 0.02mi - 12(12:40/mi) 177/180bpm [2243b/mi] 2cal 4.73/10.46mph 46) 1.04mi - 9:01(8:42/mi) 147/174bpm [1280b/mi] 73cal 6.89/7.64mph Add a comment 6.8mi, 37:46 Bike - General 1) 5mi - 26:45(5:21/mi) 114/143bpm [610b/mi] 180cal 11.22/22.5mph 2) 1.81mi - 11:01(6:06/mi) 127/138bpm [775b/mi] 84cal 9.84/16.84mph Add a comment	3.6mi, 30:04 Run - Treadmill 1) 1mi - 8:06(8:06/mi) 129/142bpm [1046b/mi] 80cal 7.4/10.14mph 2) 1mi - 8:38(8:38/mi) 142/149bpm [1227b/mi] 96cal 6.94/8.7mph 3) 1mi - 8:15(8:15/mi) 140/145bpm [1154b/mi] 88cal 7.28/8.18mph 4) 0.62mi - 5:04(8:11/mi) 142/146bpm [1161b/mi] 54cal 7.34/9.06mph Add a comment	6.8mi, 37:11 Bike - General 1) 5mi - 27:03(5:25/mi) 124/144bpm [671b/mi] 223cal 11.09/19.04mph 2) 1.76mi - 10:08(5:46/mi) 135/142bpm [778b/mi] 93cal 10.41/16.36mph Add a comment 0mi, 29:46 Cross - Strength 1) 0mi - 6:34(0/mi) 113/130bpm [INFb/mi] 49cal 2) 0mi - 50(0/mi) 102/107bpm [INFb/mi] 4cal 3) 0mi - 50(0/mi) 90/96bpm [INFb/mi] 3cal 4) 0mi - 2:39(0/mi) 99/112bpm [INFb/mi] 12cal 5) 0mi - 50(0/mi) 103/106bpm [INFb/mi] 4cal 6) 0mi - 50(0/mi) 100/106bpm [INFb/mi] 4cal 7) 0mi - 51(0/mi) 101/105bpm [INFb/mi] 4cal 8) 0mi - 55(0/mi) 101/104bpm [INFb/mi] 4cal 9) 0mi - 4:03(0/mi) 105/115bpm [INFb/mi] 22cal 10) 0mi - 1:27(0/mi) 108/112bpm [INFb/mi] 8cal 11) 0mi - 7:05(0/mi) 111/136bpm [INFb/mi] 43cal 12) 0mi - 31(0/mi) 119/128bpm [INFb/mi] 3cal 13) 0mi - 2:21(0/mi) 95/111bpm [INFb/mi] 8cal Add a comment 6.8mi, 38:05 Bike - General 1) 5mi - 27:31(5:30/mi) 107/127bpm [589b/mi] 160cal 10.9/22.58mph 2) 1.79mi - 10:34(5:53/mi) 121/132bpm [712b/mi] 72cal 10.2/16.91mph Add a comment
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	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
6.4mi, 55:39 Run - General 1) 6.42mi - 55:39(8:40/mi) 145/171bpm [1257b/mi] 625cal 6.92/7.83mph Add a comment 0mi, 15:00 Cross - Strength 1) 0mi - 15:00(0/mi) 78/115bpm [INFb/mi] 44cal Add a comment	5.8mi, 33:33 Run - General 1) 5.77mi - 33:33(5:49/mi) 149/179bpm [866b/mi] 381cal 10.32/18.68mph Add a comment 2.1mi, 32:51 Run - General 1) 2.05mi - 32:51(16:04/mi) 130/173bpm [2088b/mi] 295cal 3.74/10.71mph Add a comment	7mi, 1:06:58 Run - General 1) 6.99mi - 1:06:58(9:35/mi) 135/167bpm [1294b/mi] 581cal 6.26/8.62mph Add a comment	1.4mi, 12:44 Run - General 1) 1.42mi - 12:44(9:00/mi) 136/153bpm [1223b/mi] 134cal 6.67/8.81mph Add a comment 0mi, 24:31 Cross - Strength 1) 0mi - 1:21(0/mi) 81/103bpm [INFb/mi] 4cal 2) 0mi - 1:49(0/mi) 69/74bpm [INFb/mi] 3cal 3) 0mi - 48(0/mi) 70/74bpm [INFb/mi] 1cal 4) 0mi - 3:35(0/mi) 80/93bpm [INFb/mi] 11cal 5) 0mi - 1:03(0/mi) 88/93bpm [INFb/mi] 4cal 6) 0mi - 1:05(0/mi) 94/102bpm [INFb/mi] 5cal 7) 0mi - 1:09(0/mi) 87/90bpm [INFb/mi] 4cal 8) 0mi - 1:09(0/mi) 89/93bpm [INFb/mi] 4cal 9) 0mi - 3:17(0/mi) 89/94bpm [INFb/mi] 13cal 10) 0mi - 1:29(0/mi) 88/91bpm [INFb/mi] 5cal 11) 0mi - 1:49(0/mi) 88/92bpm [INFb/mi] 6cal 12) 0mi - 2:42(0/mi) 90/95bpm [INFb/mi] 10cal 13) 0mi - 1:05(0/mi) 84/102bpm [INFb/mi] 3cal 14) 0mi - 1:01(0/mi) 76/79bpm [INFb/mi] 2cal 15) 0mi - 1:08(0/mi) 82/92bpm [INFb/mi] 3cal Add a comment	5.3mi, 38:03 Run - Treadmill 1) 0.56mi - 4:48(8:31/mi) 138/157bpm [1176b/mi] 51cal 7.04/10.29mph 2) 0.9mi - 5:00(5:35/mi) 144/151bpm [804b/mi] 57cal 10.75/11.73mph 3) 0.03mi - 1:00(33:47/mi) 122/149bpm [4121b/mi] 7cal 1.78/11.75mph 4) 0.89mi - 5:00(5:39/mi) 149/157bpm [842b/mi] 59cal 10.62/11.81mph 5) 0.01mi - 1:00(1:18:14/mi) 152/156bpm [11892b/mi] 12cal 0.77/11.04mph 6) 0.9mi - 5:00(5:35/mi) 151/175bpm [843b/mi] 58cal 10.75/11.77mph 7) 0.06mi - 1:00(17:24/mi) 139/153bpm [2420b/mi] 10cal 3.45/11.86mph 8) 0.55mi - 3:00(5:29/mi) 156/167bpm [854b/mi] 35cal 10.96/13.92mph 9) 0.04mi - 1:00(23:42/mi) 153/158bpm [3626b/mi] 12cal 2.53/12.13mph 10) 0.59mi - 3:00(5:06/mi) 158/169bpm [805b/mi] 36cal 11.77/12.5mph 11) 0.01mi - 1:00(1:16:34/mi) 156/162bpm [11944b/mi] 12cal 0.78/11.65mph 12) 0.54mi - 3:00(5:30/mi) 157/166bpm [865b/mi] 35cal 10.89/11.86mph 13) 0.01mi - 9(14:29/mi) 162/162bpm [2347b/mi] 1cal 4.14/10.46mph 14) 0.2mi - 4:05(20:45/mi) 130/167bpm [2697b/mi] 23cal 2.89/3.63mph Add a comment 5.5mi, 45:46 Run - Treadmill 1) 1mi - 8:50(8:50/mi) 133/151bpm [1174b/mi] 90cal 6.8/8.1mph 2) 1mi - 8:52(8:52/mi) 142/153bpm [1258b/mi] 99cal 6.77/7.24mph 3) 1mi - 8:34(8:34/mi) 144/149bpm [1234b/mi] 95cal 7/8.85mph 4) 1mi - 8:21(8:21/mi) 144/148bpm [1201b/mi] 90cal 7.19/9.23mph 5) 1mi - 7:37(7:37/mi) 144/149bpm [1096b/mi] 80cal 7.88/9.35mph 6) 0.45mi - 3:33(7:53/mi) 146/155bpm [1152b/mi] 38cal 7.6/9.41mph Add a comment 0.3mi, 3:29 Run - General 1) 0.33mi - 3:29(10:37/mi) 133/138bpm [1411b/mi] 36cal 5.65/7.68mph Add a comment	6.5mi, 1:00:14 Run - General 1) 6.46mi - 1:00:14(9:20/mi) 138/159bpm [1287b/mi] 602cal 6.43/7.95mph Add a comment 0mi, 5:49 Cross - Strength 1) 0mi - 3:43(0/mi) 126/158bpm [INFb/mi] 34cal 2) 0mi - 1:04(0/mi) 115/121bpm [INFb/mi] 7cal 3) 0mi - 1:02(0/mi) 108/116bpm [INFb/mi] 6cal Add a comment 0mi, 25:16 Bike - General 1) 0mi - 12:09(0/mi) 126/160bpm [INFb/mi] 105cal 2) 0mi - 5:49(0/mi) 148/168bpm [INFb/mi] 62cal 3) 0mi - 7:19(0/mi) 161/172bpm [INFb/mi] 89cal Add a comment	6.4mi, 58:43 Run - General 1) 6.41mi - 58:43(9:10/mi) 128/159bpm [1173b/mi] 509cal 6.55/11.27mph Add a comment 0mi, 30:18 Cross - Strength 1) 0mi - 30:18(0/mi) 98/146bpm [INFb/mi] 145cal Add a comment
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	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
6.6mi, 54:03 Run - General 1) 6.56mi - 54:03(8:14/mi) 143/162bpm [1178b/mi] 598cal 7.28/8.37mph Add a comment 0mi, 26:20 Cross - Strength 1) 0mi - 7:52(0/mi) 106/139bpm [INFb/mi] 52cal 2) 0mi - 1:24(0/mi) 65/68bpm [INFb/mi] 1cal 3) 0mi - 1:16(0/mi) 80/96bpm [INFb/mi] 3cal 4) 0mi - 1:46(0/mi) 86/96bpm [INFb/mi] 6cal 5) 0mi - 1:31(0/mi) 92/98bpm [INFb/mi] 6cal 6) 0mi - 4:07(0/mi) 81/96bpm [INFb/mi] 12cal 7) 0mi - 1:52(0/mi) 84/94bpm [INFb/mi] 6cal 8) 0mi - 2:00(0/mi) 84/103bpm [INFb/mi] 6cal 9) 0mi - 1:50(0/mi) 77/87bpm [INFb/mi] 4cal 10) 0mi - 2:43(0/mi) 84/92bpm [INFb/mi] 9cal Add a comment	5.6mi, 32:29 Run - General 1) 5.62mi - 32:29(5:47/mi) 183/201bpm [1057b/mi] 517cal 10.39/15.49mph Add a comment 0.8mi, 18:59 Run - General 1) 0.8mi - 18:59(23:38/mi) 116/156bpm [2742b/mi] 143cal 2.54/19.06mph Add a comment 0.8mi, 23:17 Run - General 1) 0.76mi - 23:17(30:27/mi) 106/156bpm [3228b/mi] 147cal 1.97/9.89mph Add a comment	0.4mi, 3:17 Run - General 1) 0.42mi - 3:17(7:53/mi) 147/171bpm [1158b/mi] 36cal 7.62/11mph Add a comment 4.5mi, 47:20 Run - General 1) 4.52mi - 47:20(10:29/mi) 143/170bpm [1498b/mi] 488cal 5.73/7.85mph Add a comment 0.3mi, 4:38 Run - General 1) 0.3mi - 4:38(15:21/mi) 122/135bpm [1873b/mi] 38cal 3.91/5.76mph Add a comment	8.2mi, 1:15:09 Run - General 1) 8.21mi - 1:15:09(9:09/mi) 138/167bpm [1263b/mi] 656cal 6.55/7.97mph Add a comment 0mi, 31:20 Cross - Strength 1) 0mi - 31:20(0/mi) 114/160bpm [INFb/mi] 200cal Add a comment 0.4mi, 4:16 Run - General 1) 0.42mi - 4:16(10:09/mi) 118/134bpm [1197b/mi] 33cal 5.92/7.89mph Add a comment	7.5mi, 57:37 Run - General 1) 1mi - 10:58(10:58/mi) 124/146bpm [1360b/mi] 86cal 5.47/8.25mph 2) 0.55mi - 3:00(5:28/mi) 146/162bpm [798b/mi] 28cal 10.97/11.17mph 3) 0.09mi - 1:00(10:43/mi) 140/164bpm [1500b/mi] 10cal 5.6/11.19mph 4) 0.55mi - 3:00(5:26/mi) 174/182bpm [946b/mi] 40cal 11.03/11.44mph 5) 0.06mi - 1:00(16:39/mi) 156/182bpm [2598b/mi] 12cal 3.6/10.87mph 6) 0.55mi - 3:00(5:24/mi) 177/185bpm [957b/mi] 41cal 11.1/11.65mph 7) 0.06mi - 1:00(16:42/mi) 160/185bpm [2672b/mi] 12cal 3.59/10.4mph 8) 0.56mi - 3:00(5:22/mi) 165/174bpm [884b/mi] 30cal 11.19/11.92mph 9) 0.01mi - 8(10:06/mi) 174/175bpm [1756b/mi] 1cal 5.95/11.48mph 10) 0.22mi - 3:00(13:42/mi) 137/182bpm [1877b/mi] 25cal 4.38/5.32mph 11) 0.38mi - 2:00(5:19/mi) 174/183bpm [926b/mi] 26cal 11.27/11.86mph 12) 0.06mi - 1:00(17:54/mi) 155/183bpm [2775b/mi] 11cal 3.35/10.79mph 13) 0.38mi - 2:00(5:14/mi) 176/185bpm [921b/mi] 26cal 11.46/11.88mph 14) 0.08mi - 1:00(12:38/mi) 153/184bpm [1932b/mi] 10cal 4.75/11.86mph 15) 0.38mi - 2:00(5:16/mi) 169/182bpm [890b/mi] 24cal 11.39/11.94mph 16) 0.06mi - 1:00(17:00/mi) 157/182bpm [2668b/mi] 11cal 3.53/11.61mph 17) 0.38mi - 2:00(5:12/mi) 176/185bpm [915b/mi] 27cal 11.54/12.13mph 18) 0.01mi - 7(8:24/mi) 183/184bpm [1537b/mi] 1cal 7.14/11.31mph 19) 0.2mi - 3:00(15:04/mi) 140/183bpm [2109b/mi] 21cal 3.98/5.3mph 20) 0.17mi - 1:00(5:56/mi) 164/179bpm [973b/mi] 11cal 10.11/10.58mph 21) 0.07mi - 1:00(13:47/mi) 159/179bpm [2192b/mi] 11cal 4.35/10.54mph 22) 0.19mi - 1:00(5:24/mi) 161/182bpm [869b/mi] 9cal 11.11/11.96mph 23) 0.07mi - 1:00(15:13/mi) 157/183bpm [2390b/mi] 11cal 3.94/11.42mph 24) 0.2mi - 1:00(5:00/mi) 164/174bpm [820b/mi] 9cal 12/12.19mph 25) 0.07mi - 1:00(14:15/mi) 147/177bpm [2096b/mi] 9cal 4.21/12.02mph 26) 0.19mi - 1:00(5:17/mi) 157/173bpm [830b/mi] 10cal 11.35/11.81mph 27) 0.03mi - 18(8:38/mi) 172/175bpm [1486b/mi] 3cal 6.95/11.21mph 28) 0.88mi - 7:07(8:04/mi) 145/169bpm [1170b/mi] 56cal 7.44/9.14mph Add a comment	-	-

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