the hickmanator

Last on at 8pm, 17th Dec 2024

M60 West Midlands

Mallard (77)

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Dudley Kingswinford RC

Races
218
Miles
14534
Miles
4
Miles
116
Miles
4
WAVA
80.29%
Mile
6:05
5k
20:04
5M
34:59
10k
41:39
10M
1:13:21
Half
1:32:57
Mara
3:23:17

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Recent Training
17th Dec	General	3.5mi	30:35
15th Dec	Long Run	8.7mi	1:16:46
13th Dec	General	3.2mi	30:17
10th Dec	General	3.2mi	28:07
29th Nov	General	3.6mi	31:34

Planned Races
London Marathon	27th Apr

12 Month Benchmarks	Run
Mile	5:47
5k	20:15
5mi	32:53
10k	41:28
10mi	1:10:29
Half	1:33:36
20mi	2:33:26
Mara	3:21:58

Recent Pictures
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2024 Targets	Set your targets
Run 1000

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1												6:05 74.66						6:05 6:05/mi	74.66
5km	32			21:46 66.06	21:34 67.20	21:47 67.06	21:25 68.76	21:37 68.67	22:40 66.03	20:51 72.37	20:18 74.95	21:27 71.52	22:18 69.38	21:30 72.57	23:15 67.68		20:04 80.29		20:04 6:28/mi	80.29
6km	1		29:29 58.86																29:29 7:54/mi	58.86
4.1mi	2							30:43 64.29				28:19 72.14							28:19 6:54/mi	72.14
8km	2												35:05 72.22					34:03 77.87	34:03 6:51/mi	77.87
5mi	7				36:30 65.18						34:59 70.95	35:51 69.83	36:00 70.78	37:41 67.62					34:59 7:00/mi	70.95
5.2mi	1																	38:33 72.04	38:33 7:25/mi	72.04
5.6mi	1						45:08 60.21												45:08 8:04/mi	60.21
6mi	5	50:12 55.71	49:52 56.54	50:52 55.89	49:53 57.47								51:16 59.96						49:52 8:19/mi	59.96
6.2mi	2	48:13 59.96			54:36 53.84														48:13 7:47/mi	59.96
10km	75	48:22 59.42	44:27 65.19	44:38 65.46	44:31 66.18	44:23 66.94	46:30 64.44	45:14 66.81	49:49 61.19	45:13 68.60	43:44 71.56	42:19 73.95	43:34 72.48	43:08 73.87	42:59 74.80	45:28 72.03	41:42 78.54	41:39 79.37	41:39 6:42/mi	79.37
6.5mi	1					56:59 55.16													56:59 8:46/mi	55.16
7mi	5		57:21 57.80				1:01:22 55.88						53:18 67.24				49:31 75.09		49:31 7:04/mi	75.09
8.5mi	1						1:09:22 60.18												1:09:22 8:10/mi	60.18
9mi	1					1:08:29 64.18													1:08:29 7:37/mi	64.18
10mi	17		1:24:57 56.35		1:13:21 66.38	1:33:59 52.25	1:27:38 57.02	1:46:45 46.81	1:30:18 55.83	1:38:46 51.50		1:26:55 59.58	1:13:40 71.60	1:42:16 51.58	1:17:21 69.48	1:30:10 59.60		1:22:09 66.68	1:13:21 7:20/mi	71.60
13.1mi	42	1:45:52 59.81	1:39:22 63.72	1:45:16 60.67	1:45:26 61.30	1:43:51 62.57	1:45:17 62.26	1:41:56 64.87	1:43:46 64.30	1:40:35 66.94	1:37:59 69.34	1:36:18 71.19	1:52:35 61.46			1:46:09 67.06	1:32:57 78.07	1:33:46 77.39	1:32:57 7:06/mi	78.07
30km	1												2:39:33 63.21						2:39:33 8:34/mi	63.21
26.2mi	17		3:45:58 59.26	4:27:18 50.53	3:48:46 59.04	4:06:52 55.67		4:23:24 53.11	3:49:28 60.97	4:06:25 57.81	3:42:22 64.06	3:46:27 63.48	4:23:20 55.10	3:58:10 62.08			4:00:32 62.65	3:23:17 74.85	3:23:17 7:46/mi	74.85

Date	Planned Races			Distance
27 Apr	London Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
24 Nov	9 Locks Challenge PB	38:33	72.04	5.2mi
6 Oct	Almost 8 PB	34:03	77.87	8km
15 Sep	Worcester City Runs	42:32	78.46	10km
25 Aug	Severn Bridge 10k	42:47	77.27	10km
12 May	The Crowle 10k PB	41:39	79.37	10km
7 Apr	Brighton Marathon PB	3:23:17	74.85	26.2mi
17 Mar	Stafford Half Marathon SB	1:33:46	77.39	13.1mi
4 Feb	Stourbridge Stagger SB	1:22:09	66.68	10mi
2023		Result	WAVA	Distance
26 Nov	9 Locks Challenge	47:12	70.04	10km
15 Oct	Manchester Half Marathon PB	1:32:57	78.07	13.1mi
7 Oct	Dudley parkrun	21:34	74.89	5km
16 Sep	Wolverhampton parkrun	20:07	80.29	5km
27 Aug	Severn Bridge half marathon	1:36:35	74.41	13.1mi
19 Jul	Worcester Pitchcroft 10K SB	41:42	78.54	10km
2 Jul	Much Wenlock Olympian Road Race PB	49:31	75.09	7mi
17 Jun	Wolverhampton parkrun PB	20:04	79.79	5km
11 Jun	Aldridge 10K	44:31	73.57	10km
7 May	The Crowle 10k	42:58	76.22	10km
23 Apr	Virtual London Marathon SB	4:00:32	62.65	26.2mi
26 Mar	Wolverhampton 10K	53:46	60.91	10km
4 Mar	Dudley parkrun	22:17	71.85	5km
10 Feb	Charles Darwin Day HM	1:36:28	74.50	13.1mi
28 Jan	Dudley parkrun	22:48	70.22	5km
2022		Result	WAVA	Distance
18 Sep	Balsall Common 10k SB	45:28	72.03	10km
28 Aug	Severn Bridge half marathon SB	1:46:09	67.06	13.1mi
24 Apr	Shakespeare half marathon	1:52:47	63.12	13.1mi
27 Mar	Wolverhampton 10k Inaugural.	1:03:11	51.36	10km
6 Feb	Stourbridge Stagger SB	1:30:10	59.60	10mi
2021		Result	WAVA	Distance
10 Oct	Alcester 10K	45:58	70.59	10km
26 Sep	Cathedral to Castle SB	1:17:21	69.48	10mi
29 Aug	Severn Bridge 10k & half marathon	45:02	71.40	10km
31 Jul	Dudley parkrun SB	23:15	67.68	5km
31 May	VIRTUAL Vitality London 10,000 SB	42:59	74.80	10km
2020		Result	WAVA	Distance
24 Oct	Vitality London 10,000 - VIRTUAL	44:51	71.69	10km
4 Oct	Virtual London Marathon SB	3:58:10	62.08	26.2mi
30 Aug	Severn Bridge 10k SB	43:08	73.87	10km
1 Mar	Action Heart 5 SB	37:41	67.62	5mi
22 Feb	Walsall Arboretum parkrun SB	21:30	72.57	5km
2 Feb	Stourbridge Stagger SB	1:42:16	51.58	10mi
1 Feb	Dudley parkrun	25:44	60.63	5km
2019		Result	WAVA	Distance
15 Dec	Wolverhampton & Bilston AC Turkey Trot SB	36:00	70.78	5mi
8 Dec	Sneyd Striders Pudding Run SB	1:13:40	71.60	10mi
24 Nov	The Action Heart "Tuff-Un" SB	51:16	59.96	6mi
20 Oct	Almost 8 SB	35:05	72.22	8km
21 Sep	Walsall Arboretum parkrun	28:12	55.33	5km
21 Sep	Midlands Men's 6-Stage Road Relays	25:35	71.80	5.85km
7 Sep	Walsall Arboretum parkrun	31:03	49.83	5km
6 Sep	Black Country Magic Mile PB	6:05	74.66	1mi
1 Sep	Spitfire 10K SB	43:34	72.48	10km
25 Aug	Severn Bridge Half Marathon SB	1:52:35	61.46	13.1mi
10 Aug	Wolverhampton parkrun SB	22:18	69.38	5km
14 Jul	Much Wenlock Olympian Road Race SB	53:18	67.24	7mi
30 Jun	Black Country Run 10k	45:33	69.32	10km
19 May	Cobra Run2theSun 10k	49:19	64.03	10km
28 Apr	Shakespeare Marathon SB	4:23:20	55.10	26.2mi
23 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	20:47	75.77	3.16mi
2 Mar	Rhayader Round the Lakes PB	2:39:33	63.21	30km
3 Feb	Stourbridge Stagger	1:19:51	65.45	10mi
2018		Result	WAVA	Distance
7 Oct	The sheepwalks shocker	46:44	67.56	10km
22 Sep	Midlands Men's 6-Stage Road Relays	24:38	73.93	5.85km
26 Aug	Severn Bridge Half Marathon SB	1:36:18	71.19	13.1mi
22 Jun	Blakedown Bolt	47:05	66.47	10km
28 May	Vitality London 10,000 SB	42:19	73.95	10km
20 May	Cobra Classic 10K	47:14	66.26	10km
13 May	Shakespeare Marathon	3:58:06	60.38	26.2mi
28 Apr	Dudley parkrun	22:58	66.80	5km
18 Apr	Lilleshall Sexarathon 5 miles	36:08	69.28	5mi
15 Apr	Brighton Marathon SB	3:46:27	63.48	26.2mi
8 Apr	Action Heart 5 Mile Heartrun SB	35:51	69.83	5mi
25 Mar	Ironbridge Half Marathon	1:44:36	65.55	13.1mi
24 Feb	Wolverhampton parkrun SB	21:27	71.52	5km
4 Feb	Stourbridge Stagger SB	1:26:55	59.58	10mi
1 Jan	DK New Years Day Handicap PB	28:19	72.14	4.1mi
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run	1:53:59	60.15	13.1mi
24 Sep	Stafford 10K SB	43:44	71.56	10km
3 Sep	Little Aston 5 PB	34:59	70.95	5mi
27 Aug	Severn Bridge Half Marathon	1:46:40	63.70	13.1mi
19 Aug	Dudley parkrun	24:27	62.23	5km
5 Aug	Stourbridge Stumble 10k	48:35	63.85	10km
25 Jun	Shifnal Half Marathon	1:45:48	64.22	13.1mi
11 Jun	Two Castles Run	46:25	66.83	10km
14 May	The Wenlock Olympian Society Half Marathon	1:54:45	59.21	13.1mi
7 May	Shakespeare Marathon SB	3:42:22	64.06	26.2mi
22 Apr	Wolverhampton parkrun SB	20:18	74.95	5km
8 Apr	Dudley parkrun	22:41	67.07	5km
25 Mar	Dudley parkrun	26:06	58.29	5km
19 Mar	Stafford Half Marathon SB	1:37:59	69.34	13.1mi
18 Mar	Dudley parkrun	23:36	64.47	5km
5 Mar	Action Heart 5 Mile Heartrun	39:00	63.64	5mi
4 Mar	Dudley parkrun	24:26	62.27	5km
18 Feb	Dudley parkrun	23:53	63.70	5km
21 Jan	Dudley parkrun	24:39	61.72	5km
7 Jan	Dudley parkrun	23:56	63.57	5km
2016		Result	WAVA	Distance
16 Oct	Palma de Mallorca Marathon SB	4:06:25	57.81	26.2mi
2 Oct	The sheepwalks shocker	53:13	58.29	10km
25 Sep	Stafford 10k SB	45:13	68.60	10km
28 Aug	Severn Bridge Half Marathon	1:51:57	60.14	13.1mi
6 Aug	Stourbridge Stumble 10k	49:55	61.60	10km
9 Jul	Timberhonger 10K	47:23	64.89	10km
15 May	The Wenlock Olympian Society Half Marathon	1:56:04	58.01	13.1mi
8 May	Crowle Gunpowder Plot 10k	47:57	64.12	10km
30 Apr	Wolverhampton parkrun SB	20:51	72.37	5km
24 Apr	Shakespeare Half Marathon	1:41:49	66.13	13.1mi
2 Apr	Wolverhampton parkrun	21:05	71.57	5km
20 Mar	Stafford Half Marathon SB	1:40:35	66.94	13.1mi
13 Feb	Wolverhampton parkrun	21:48	69.22	5km
7 Feb	Stourbridge Stagger SB	1:38:46	51.50	10mi
10 Jan	Walt Disney World Marathon	5:42:31	41.21	26.2mi
9 Jan	Walt Disney World Half Marathon	3:23:08	33.14	13.1mi
8 Jan	Walt Disney World 10k	1:41:26	30.31	10km
7 Jan	Walt Disney World 5k	1:01:40	24.47	5km
2015		Result	WAVA	Distance
18 Oct	Palma de Mallorca Marathon	4:18:37	54.59	26.2mi
30 Aug	Severn Bridge Half Marathon SB	1:43:46	64.30	13.1mi
8 Aug	Stourbridge Stumble SB	49:49	61.19	10km
19 Jun	Blakedown Bolt	50:24	60.48	10km
17 May	The Wenlock Olympian Society Half Marathon	1:59:00	56.07	13.1mi
26 Apr	London Marathon SB	3:49:28	60.97	26.2mi
22 Mar	Stafford Half Marathon	1:53:22	58.86	13.1mi
7 Feb	Wolverhampton parkrun SB	22:40	66.03	5km
1 Feb	Stourbridge Stagger SB	1:30:18	55.83	10mi
2014		Result	WAVA	Distance
19 Oct	TUI Marathon Palma de Mallorca SB	4:23:24	53.11	26.2mi
7 Sep	Salford 10k SB	45:14	66.81	10km
24 Aug	Severn Bridge Half Marathon SB	1:41:56	64.87	13.1mi
9 Aug	Stourbridge Stumble	49:00	61.67	10km
12 Jul	Timberhonger 10K	47:55	63.07	10km
11 Jun	The Gavin Tipper 5 K SB	21:37	68.67	5km
18 May	The Wenlock Olympian Society Half Marathon	2:03:46	53.43	13.1mi
11 May	Market Drayton 10K	47:22	63.80	10km
27 Apr	Shakespeare Half Marathon	1:46:34	62.05	13.1mi
16 Mar	Stafford Half Marathon	1:47:26	61.55	13.1mi
2 Feb	Stourbridge Stagger SB	1:46:45	46.81	10mi
5 Jan	The Blymhill 10K	58:08	51.98	10km
1 Jan	DK New Years Day Handicap SB	30:43	64.29	4.1mi
2013		Result	WAVA	Distance
20 Oct	Great Birmingham Run	1:46:29	62.10	13.1mi
13 Oct	Pattingham Bells Run SB	1:01:22	55.88	7mi
5 Oct	Disney's Tower of Terror 10 SB	1:27:38	57.02	10mi
29 Sep	Upton Bishop Big Dipper PB	45:08	60.21	5.6mi
15 Sep	Lake Vyrnwy Half Marathon	1:47:40	61.42	13.1mi
8 Sep	Salford 10k SB	46:30	64.44	10km
10 Aug	Stourbridge Stumble	51:47	57.86	10km
7 Jul	Over the Edge half marathon	2:26:20	44.79	13.1mi
29 Jun	Timberhonger 10K	47:36	62.95	10km
21 Jun	Blakedown Bolt	51:52	57.77	10km
9 Jun	Two Castles Run	48:16	62.08	10km
6 Jun	The Gavin Tipper 5 K SB	21:25	68.76	5km
28 Apr	Derby 10k	48:52	61.31	10km
17 Mar	Stafford Half Marathon SB	1:45:17	62.26	13.1mi
10 Feb	The 17th Wyre Forest Multi-Terrain 8 PB	1:09:22	60.18	8.5mi
3 Feb	Stourbridge Stagger	1:34:25	52.47	10mi
20 Jan	The Blymhill 10K	52:54	56.64	10km
2012		Result	WAVA	Distance
18 Nov	Croome Capability Canter PB	56:59	55.16	6.5mi
21 Oct	TUI Marathon Palma de Mallorca SB	4:06:52	55.67	26.2mi
9 Sep	Lake Vyrnwy Half Marathon	1:44:23	62.25	13.1mi
15 Jul	Wenlock Olympian 7 Mile Road Race	54:08	62.27	7mi
8 Jul	Over the Edge half marathon	2:23:43	45.21	13.1mi
7 Jul	Timberhonger 10K	47:25	62.66	10km
24 Jun	ASICS Arden 9 Mile Road Race PB	1:08:29	64.18	9mi
17 Jun	Aldridge 10k	45:18	65.58	10km
13 May	Crowle Gunpowder Plot 10k	44:58	66.07	10km
2 May	DK 10K	44:26	66.86	10km
29 Apr	Shakespeare Half Marathon	1:47:21	60.53	13.1mi
1 Apr	Derby 10k SB	44:23	66.94	10km
31 Mar	Hampton Ferry Charity Race SB	21:47	67.06	5km
25 Mar	Stafford Half Marathon SB	1:43:51	62.57	13.1mi
5 Feb	Stourbridge Stagger 10 SB	1:33:59	52.25	10mi
22 Jan	The Blymhill 10K	50:49	58.46	10km
2011		Result	WAVA	Distance
18 Dec	Telford 10k	45:21	65.51	10km
4 Dec	Wolverhampton & Bilston A.C. Turkey Trot SB	36:30	65.18	5mi
20 Nov	Suicide Six SB	49:53	57.47	6mi
30 Sep	Disney wine & dine half marathon	1:46:00	61.30	13.1mi
4 Sep	Wolverhampton Half Marathon	1:46:16	60.62	13.1mi
13 Aug	Stourbridge Stumble 10K	48:36	60.62	10km
31 Jul	Enville 10k SB	54:36	53.84	6.2mi
10 Jul	Midsummer 6	46:50	62.91	10km
18 Jun	Timberhonger 10k	46:28	63.40	10km
8 May	Shakespeare Marathon SB	3:48:46	59.04	26.2mi
4 May	Dick Blackburn DK10k road race	45:35	64.63	10km
25 Apr	Wombourne Easter Monday 10 PB	1:13:21	66.38	10mi
3 Apr	Derby 10k SB	44:31	66.18	10km
26 Mar	Hampton Ferry Charity Race SB	21:34	67.20	5km
13 Mar	Ironbridge Half Marathon SB	1:45:26	61.10	13.1mi
6 Feb	Stourbridge Stagger 10	1:28:22	55.10	10mi
9 Jan	Blymhill 10K	52:21	56.28	10km
2010		Result	WAVA	Distance
19 Dec	Telford 10k POSTPONED to 23rd Jan	45:18	65.04	10km
21 Nov	Suicide Six(ish) SB	50:52	55.89	6mi
17 Oct	TUI Marathon Palma de Mallorca SB	4:27:18	50.53	26.2mi
26 Sep	Kinver Rotary 10K	51:20	57.39	10km
12 Sep	Lake Vyrnwy Half Marathon	1:49:52	58.13	13.1mi
20 Jun	Wombourne Half Marathon	1:36:02	63.95	12.6mi
6 Jun	Leicester Monkey Marrow Run 5k & 10k SB	44:38	65.46	10km
23 May	Wombourne Spring Classic	49:24	59.14	10km
5 May	DK 10K	45:06	64.78	10km
27 Mar	Hampton Ferry Charity Race SB	21:46	66.06	5km
21 Mar	Stafford Half Marathon SB	1:45:16	60.67	13.1mi
7 Feb	Stourbridge Stagger	1:25:03	56.76	10mi
2009		Result	WAVA	Distance
20 Dec	Telford 10k	44:52	65.12	10km
29 Nov	XXVI Firenze Marathon SB	3:45:58	59.26	26.2mi
15 Nov	Suicide Six(ish) PB	49:52	56.54	6mi
18 Oct	Bells of Pattingham SB	57:21	57.80	7mi
11 Oct	Birmingham Half Marathon	1:49:41	58.23	13.1mi
4 Oct	Badger Bite PB	29:29	58.86	6km
27 Sep	Kinver Rotary 10k	48:00	60.87	10km
2 Aug	Tenbury 10k	47:35	60.90	10km
28 Jun	Wombourne Spring Classic	45:35	63.57	10km
13 Jun	Stourbridge Stumble	47:43	60.73	10km
10 May	Cobra Classic	46:59	61.67	10km
6 May	DK 10K SB	44:27	65.19	10km
26 Apr	Shakespeare Marathon	3:56:37	56.11	26.2mi
15 Mar	Stafford Half Marathon SB	1:39:22	63.72	13.1mi
8 Feb	Stourbridge Stagger SB	1:24:57	56.35	10mi
2008		Result	WAVA	Distance
16 Nov	Suicide Six(ish) SB	50:12	55.71	6mi
26 Oct	Birmingham Half Marathon SB	1:45:52	59.81	13.1mi
28 Sep	KINVER ROTARY 10k PB	48:13	59.96	6.2mi
24 Aug	Moulton 10K SB	48:22	59.42	10km
3 Aug	Tenbury 10k	50:33	56.85	10km
14 Jun	Stourbridge Stumble	48:54	58.77	10km
8 Jun	Two Castles Run	48:34	59.18	10km
7 May	DK 10k	49:33	58.00	10km

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	0.9	0	0	0	0.4	0	0	1.2
2024	144	125	156	77	55	58	96	105	69	42	70	19	1016
2023	0	0	0	0	1	3	0	0	0	0	0	0	4
2023	0	0	0	0	1.3	1.1	0	0	0	0	0.2	0	2.7
2023	101	69	139	113	67	58	93	90	112	74	45	79	1041
2022	102	78	85	25	0	9	63	72	30	75	82	25	648
2021	169	81	86	91	100	56	78	57	37	54	32	18	859
2020	89	169	55	62	103	125	158	91	33	56	48	59	1047
2019	104	73	118	85	45	46	20	86	59	33	61	45	774
2018	133	104	162	111	155	187	75	87	114	41	51	82	1301
2018	0	0	0	0	0	0	10	68	19	0	0	0	97
2017	91	139	188	175	54	45	80	103	48	36	46	57	1063
2016	79	58	70	83	59	42	37	88	115	72	13	28	744
2015	126	137	72	118	65	59	65	106	117	98	101	139	1202
2014	67	59	88	93	62	61	92	151	96	74	17	56	917
2013	57	41	56	54	67	94	49	54	64	49	28	57	670
2012	88	63	98	105	65	59	48	44	106	86	35	53	851
2011	92	88	121	121	78	71	47	90	86	62	65	80	1001
2010	55	35	76	50	64	60	0	40	80	80	38	22	600
2009	18	57	120	89	54	50	54	84	36	95	100	44	801
2009	0	18	0	0	0	0	0	0	0	0	0	0	18

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	Wed 27th Nov Nov 27
2.5mi, 20:36 Run - General 1) 1mi - 8:34(8:34/mi) 137/149bpm [1173b/mi] 106cal 7.01/7.37mph 2) 1mi - 7:55(7:55/mi) 145/151bpm [1147b/mi] 108cal 7.59/7.78mph 3) 0.54mi - 4:08(7:42/mi) 149/153bpm [1148b/mi] 57cal 7.79/11.12mph Add a comment	4.4mi, 37:53 Run - General 1) 1mi - 9:15(9:15/mi) 136/148bpm [1257b/mi] 109cal 6.49/6.97mph 2) 1mi - 8:42(8:42/mi) 142/153bpm [1236b/mi] 111cal 6.89/7.28mph 3) 1mi - 8:22(8:22/mi) 146/152bpm [1222b/mi] 112cal 7.17/7.51mph 4) 1mi - 8:19(8:19/mi) 150/155bpm [1247b/mi] 107cal 7.22/10.23mph 5) 0.35mi - 3:15(9:16/mi) 146/150bpm [1352b/mi] 40cal 6.48/7.2mph Add a comment	-	5.2mi, 38:36 Run - Race 1) 1mi - 6:47(6:47/mi) 141/151bpm [958b/mi] 97cal 8.83/9.56mph 2) 1mi - 7:43(7:43/mi) 162/176bpm [1250b/mi] 115cal 7.77/9.08mph 3) 1mi - 7:30(7:30/mi) 168/175bpm [1259b/mi] 112cal 8.01/8.68mph 4) 1mi - 7:25(7:25/mi) 169/173bpm [1254b/mi] 110cal 8.08/8.41mph 5) 1mi - 8:10(8:10/mi) 169/176bpm [1381b/mi] 119cal 7.34/8.91mph 6) 0.16mi - 1:00(6:14/mi) 173/176bpm [1078b/mi] 15cal 9.63/9.06mph Add a comment 1.4mi, 12:44 Run - Warm Up 1) 1mi - 9:28(9:28/mi) 133/146bpm [1258b/mi] 108cal 6.34/7.16mph 2) 0.38mi - 3:16(8:39/mi) 142/146bpm [1228b/mi] 42cal 6.94/7.39mph Add a comment	-	-	-
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	Wed 4th Dec Dec 4
-	3.6mi, 31:34 Run - General 1) 1mi - 9:06(9:06/mi) 141/151bpm [1284b/mi] 108cal 6.59/7.01mph 2) 1mi - 8:44(8:44/mi) 145/155bpm [1265b/mi] 109cal 6.88/7.2mph 3) 0.94mi - 8:10(8:41/mi) 138/142bpm [1199b/mi] 99cal 6.9/7.39mph 4) 0.62mi - 5:34(8:59/mi) 138/145bpm [1239b/mi] 65cal 6.68/6.99mph Add a comment	-	-	-	-	-
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	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
-	-	-	-	-	3.2mi, 28:07 Run - General 1) 1mi - 9:10(9:10/mi) 138/149bpm [1264b/mi] 109cal 6.55/7.08mph 2) 1mi - 8:39(8:39/mi) 147/156bpm [1272b/mi] 109cal 6.93/7.45mph 3) 0.5mi - 4:11(8:27/mi) 149/157bpm [1260b/mi] 53cal 7.1/7.41mph 4) 0.71mi - 6:07(8:35/mi) 148/153bpm [1270b/mi] 82cal 6.99/7.33mph Add a comment	-
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	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18
-	3.2mi, 30:17 Run - General 1) 1mi - 9:47(9:47/mi) 139/152bpm [1359b/mi] 115cal 6.14/6.59mph 2) 1mi - 9:25(9:25/mi) 147/154bpm [1383b/mi] 111cal 6.38/6.68mph 3) 0.31mi - 2:49(9:05/mi) 149/157bpm [1355b/mi] 36cal 6.6/6.66mph 4) 0.9mi - 8:17(9:11/mi) 147/154bpm [1350b/mi] 98cal 6.53/6.91mph Add a comment	-	8.7mi, 1:16:46 Run - Long Run 1) 1mi - 9:05(9:05/mi) 139/155bpm [1264b/mi] 110cal 6.6/7.08mph 2) 1mi - 8:46(8:46/mi) 150/159bpm [1315b/mi] 113cal 6.84/7.26mph 3) 1mi - 8:35(8:35/mi) 150/156bpm [1287b/mi] 115cal 6.99/7.26mph 4) 1mi - 8:20(8:20/mi) 151/158bpm [1258b/mi] 107cal 7.2/7.6mph 5) 1mi - 8:31(8:31/mi) 145/156bpm [1234b/mi] 111cal 7.05/7.66mph 6) 1mi - 8:57(8:57/mi) 144/154bpm [1289b/mi] 110cal 6.7/8.39mph 7) 1mi - 9:33(9:33/mi) 138/155bpm [1318b/mi] 115cal 6.28/7.97mph 8) 1mi - 9:14(9:14/mi) 141/155bpm [1302b/mi] 119cal 6.5/8.25mph 9) 0.71mi - 5:45(8:05/mi) 148/157bpm [1195b/mi] 71cal 7.43/8.22mph Add a comment	-	3.5mi, 30:35 Run - General 1) 1mi - 9:27(9:27/mi) 138/149bpm [1303b/mi] 109cal 6.35/6.95mph 2) 1mi - 8:38(8:38/mi) 146/152bpm [1260b/mi] 107cal 6.95/7.33mph 3) 1mi - 8:19(8:19/mi) 142/153bpm [1181b/mi] 107cal 7.21/7.78mph 4) 0.46mi - 3:36(7:54/mi) 142/148bpm [1121b/mi] 46cal 7.6/9.46mph 5) 0.06mi - 35(9:11/mi) 146/149bpm [1341b/mi] 7cal 6.53/9.16mph Add a comment	-

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