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Sweetie

Last on at 5pm, 2nd Feb 2025

F50

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Recent Blogs
An introvert’s worst nightmare	31st Jan
Quirky Basque Fact #17	30th Jan
Teasing tourists	29th Jan
Speed in the cheesecake? It would explain a lot	28th Jan

My parkrun
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Recent Training
1st Feb	General	1.1mi	23:31
1st Feb	General	0.9mi	16:54
31st Jan	General	3.7mi	1:10:54
31st Jan	Yoga	0mi	23:53
31st Jan	Strength	0mi	21:20

12 Month Benchmarks	Run	Bike
100m	40	14
200m	1:22	29
Mile	8:11	3:41
5k	28:03	13:07
5mi	46:09	22:52
10k	1:01:02	28:54
10mi	1:43:50	54:06
Half	2:53:19	0

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 1000 Run 700 Swim 50 Walk 600

Recent Threads
Let's Count to a Million
I Will Not Overeat Today.
Connections (Only Connect fans)
Codeword - a daily puzzle
Wednesday Lurkerthon
700 miles in 2025

Followers (34)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
400m	1									1:35 58.25								1:35 6:22/mi	58.25
1mi	21			7:37 55.59	7:50 54.18					7:58 56.32	8:19 54.44			8:19 56.12	8:11 57.04	8:14 57.31	8:11 58.94	7:37 7:37/mi	58.94
2mi	3		16:10 57.02	16:35 55.66											17:39 57.75			16:10 8:05/mi	57.75
3mi	2		24:35 57.82	25:45 55.27														24:35 8:12/mi	57.82
5km	92	36:58 39.86	25:23 58.10	26:25 55.90	27:20 54.26	30:50 49.37	29:13 52.11	28:59 53.23	28:14 54.78	28:34 54.43	29:19 53.48	29:06 54.36	30:35 52.22	28:18 57.63	27:47 59.34	28:29 57.88	28:13 59.72	25:23 8:10/mi	59.72
4mi	6		34:51 54.65	35:37 53.57								38:52 53.23		38:17 55.19	36:53 57.28			34:51 8:43/mi	57.28
8km	1		42:12 56.49															42:12 8:29/mi	56.49
5mi	11		45:10 52.97	47:32 50.58	44:40 53.98	51:48 47.63	50:46 48.90				49:25 52.24	49:57 52.17		48:49 54.51	47:30 56.02	52:45 51.01	47:17 58.20	44:40 8:56/mi	58.20
10km	29	1:02:15 48.01	56:05 53.29	54:25 55.21	58:15 51.76		1:01:48 50.28	1:00:12 52.35	59:00 53.42	58:25 54.37		1:02:00 52.62		59:29 56.00	59:46 55.73	1:01:12 55.04	59:21 58.07	54:25 8:45/mi	58.07
7mi	1															1:13:33 51.91		1:13:33 10:30/mi	51.91
8mi	6				1:14:36 52.50					1:15:16 55.00		1:22:28 51.09	1:21:43 52.06		1:15:46 57.36	1:21:08 54.18		1:14:36 9:20/mi	57.36
15km	3								1:33:35 51.51	1:31:33 53.08							1:32:18 57.26	1:31:33 9:49/mi	57.26
10mi	5											1:52:22 47.77		1:47:43 50.93	1:40:20 55.31			1:40:20 10:02/mi	55.31
20km	2														2:15:55 51.22		2:10:35 54.59	2:10:35 10:30/mi	54.59
13.1mi	18	2:27:11 43.91	2:11:00 49.43	2:07:49 50.78	2:09:07 50.42				2:11:58 51.54	2:10:38 52.49	2:19:49 49.95	2:21:32 49.84		2:22:57 50.46	2:13:45 53.93		2:54:35 42.30	2:07:49 9:45/mi	53.93
26.2mi	10			5:10:30 43.23	5:17:17 42.30					4:56:09 47.71		5:39:58 42.37		6:42:04 36.64	4:52:47 51.57			4:52:47 11:10/mi	51.57
34mi	1														9:13:16 37.40			9:13:16 16:16/mi	37.40

Date	Planned Races			Distance
23 Nov	Zurich San Sebastian 10k			10km
9 Nov	Behobia - San Sebastian			20km
5 Oct	San Sebastian 1/2 marathon			13.1mi
5 Jul	F’Laps			24hr
6 Apr	Media Donosti			13.1mi
2024		Result	WAVA	Distance
31 Dec	San Silvestre Donostiarra SB	47:17	58.20	5mi
21 Dec	Sandy Water parkrun	28:35	58.96	5km
1 Dec	December Virtual Mile SB	8:11	58.94	1mi
10 Nov	Behobia - San Sebastian PB	2:10:35	54.59	20km
1 Nov	November Virtual Mile	8:26	57.19	1mi
27 Oct	Salto 15k DSS SB	1:32:18	57.26	15km
19 Oct	The Doctor K Cup	35:04	48.06	5km
13 Oct	Cross 3 playas 10k SB	59:21	58.07	10km
1 Oct	October Virtual Mile	8:24	57.42	1mi
7 Sep	Burgess parkrun SB	28:13	59.72	5km
7 Sep	Thames Bridges Challenge (let's go round again)			11mi
1 Aug	August Virtual Mile	8:31	56.63	1mi
6 Jul	F’Laps	34mi		24hr
1 Jul	Sheepy Shuffle SB	2:54:35	42.30	13.1mi
25 May	Binter NightRun 10k	1:03:27	53.69	10km
12 May	Carrera contra el cancer 5k	30:35	54.50	5km
1 May	May Virtual Mile	8:34	55.68	1mi
7 Apr	San Sebastian 10k	1:02:48	54.25	10km
3 Mar	Lilaton	32:46	50.86	5km
1 Mar	March Virtual Mile	8:38	55.25	1mi
1 Feb	February Virtual Mile	10:48	44.17	1mi
1 Jan	January Virtual Mile	10:33	45.21	1mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup	1:02:54	26.50	5km
1 Aug	August Virtual Mile	8:56	53.40	1mi
1 Aug	Fetch Virtual 5K Challenge	29:54	55.74	5km
1 Jul	July Virtual Mile SB	8:14	57.31	1mi
17 Jun	Brynaman parkrun	29:07	56.62	5km
1 Jun	June Virtual Mile	8:45	53.92	1mi
6 May	Sandy Water parkrun	29:42	55.51	5km
1 May	May Virtual Mile	8:42	54.23	1mi
30 Apr	Gorseinon 10k SB	1:01:12	55.04	10km
28 Apr	Cardiff Summer Series 1 Mile	8:29	55.62	1mi
22 Apr	Sandy Water parkrun	30:44	53.64	5km
15 Apr	Sandy Water parkrun	29:44	55.45	5km
8 Apr	Sandy Water parkrun	29:52	55.20	5km
2 Apr	Amman valley sprint triathlon	1:25:19		400m/16km/5km
1 Apr	April Virtual Mile	8:29	55.62	1mi
31 Mar	Rogue Runs Severn Bridge 5m Night Run SB	52:45	51.01	5mi
12 Mar	Garstang Gallop 7 Mile PB	1:13:33	51.91	7mi
4 Mar	Sandy Water parkrun	29:05	56.68	5km
1 Mar	March Virtual Mile	9:13	51.19	1mi
25 Feb	Sandy Water parkrun SB	28:29	57.88	5km
11 Feb	Sandy Water parkrun	29:02	56.78	5km
28 Jan	Sandy Water parkrun	29:05	56.68	5km
15 Jan	Lliswerry 8 SB	1:21:08	54.18	8mi
2022		Result	WAVA	Distance
17 Dec	Christmas Celtic Ultra PB	9:13:16	37.40	34mi
27 Nov	San Sebastian marathon PB	4:52:47	51.57	26.2mi
13 Nov	Behobia - San Sebastian SB	2:15:55	51.22	20km
29 Oct	Snowdonia Marathon	5:38:12	44.65	26.2mi
22 Oct	Brynaman parkrun	30:03	54.86	5km
16 Oct	Great South Run PB	1:40:20	55.31	10mi
8 Oct	The Doctor K Cup	29:49	55.29	5km
2 Oct	Cardiff Half Marathon	2:20:15	52.03	13.1mi
25 Sep	Bimbo Global Race	1:07:10	50.15	10km
17 Sep	Sandy Water parkrun	28:23	58.08	5km
31 Aug	Sheepy Shuffle	2:32:51	47.74	13.1mi
27 Aug	Sandy Water parkrun SB	27:47	59.34	5km
20 Aug	Sandy Water parkrun	28:56	56.98	5km
13 Aug	Sandy Water parkrun	28:56	56.98	5km
6 Aug	Sandy Water parkrun	28:15	58.36	5km
23 Jul	Sandy Water parkrun	27:56	58.38	5km
10 Jul	Cotswold Classic	6:42:16		1.2mi/56mi/13.1mi
3 Jul	Porthcawl 10K	1:02:07	53.63	10km
2 Jul	The Wales Sportive (70 miles)	5:36:49		70mi
1 Jul	The Wales Swim	49:33		1.2mi
25 Jun	Sandy Water parkrun	29:20	55.60	5km
14 Jun	Rose Inn Series Race 2	37:33	56.27	4mi
11 Jun	Sandy Water parkrun	28:20	57.56	5km
28 May	Thames Bridges Challenge (Oxford Edition)			6.8mi
27 May	Cardiff Summer Series 2 Mile SB	17:39	57.75	2mi
22 May	Cardiff Bay Run SB	59:46	55.73	10km
15 May	Llanelli Sprint Triathlon	1:52:14		750m/30km/5km
13 May	Sospan charity swim	34:54		1500m
10 May	Rose Inn Series Race 1 SB	36:53	57.28	4mi
7 May	Sandy Water parkrun	28:52	56.50	5km
6 May	swimathon	1:53:50		5km
30 Apr	Sandy Water parkrun	28:02	58.18	5km
29 Apr	Cardiff Summer Series 1 Mile SB	8:11	57.04	1mi
23 Apr	Sandy Water parkrun	29:19	55.63	5km
16 Apr	Sandy Water parkrun	28:49	56.59	5km
10 Apr	Amman valley sprint triathlon	1:20:47		400m/16km/5km
1 Apr	Rogue Runs Severn Bridge 5m Twilights Run SB	47:30	56.02	5mi
27 Mar	Cardiff Half Marathon SB	2:13:45	53.93	13.1mi
19 Mar	Brynaman parkrun	29:14	55.79	5km
12 Mar	Brynaman parkrun	29:17	55.69	5km
13 Feb	Draycote Water 10k	1:41:43	53.93	10mi
6 Feb	Lliswerry 8 SB	1:15:46	57.36	8mi
29 Jan	Brynaman parkrun	28:31	57.19	5km
22 Jan	Brynaman parkrun	29:27	55.38	5km
2021		Result	WAVA	Distance
18 Dec	Brynaman parkrun	29:06	56.04	5km
10 Dec	Rogue Runs Severn Bridge 5m Night Run SB	48:49	54.51	5mi
4 Dec	Brynaman parkrun	29:30	55.28	5km
4 Dec	Virtual Jingle Mile SB	8:19	56.12	1mi
28 Nov	San Sebastian 10k SB	59:29	56.00	10km
14 Nov	Draycote Water 10 SB	1:47:43	50.93	10mi
31 Oct	Llanelli Half Marathon SB	2:22:57	50.46	13.1mi
16 Oct	Brynaman parkrun	29:57	54.45	5km
2 Oct	The Doctor K Cup	29:28	55.35	5km
26 Sep	Cardiff Bay Run	1:03:13	52.69	10km
19 Sep	Swansea Bay 10k	1:00:56	54.67	10km
28 Aug	Sandy Water parkrun SB	28:18	57.63	5km
20 Aug	Rose Inn Summer Special SB	38:17	55.19	4mi
25 Jul	The Outlaw Iron Distance Triathlon	15:52:52		2.4mi/112mi/26.2mi
25 Jul	Outlaw-marathon only SB	6:42:04	36.64	26.2mi
1 Jul	Sheepy Shuffle	2:52:30	41.34	13.1mi
6 Jun	Cotswold 113 Middle Distance Triathlon	6:38:27		1.2mi/56mi/13.1mi
1 May	Fake parkrun	30:10	53.49	5km
24 Apr	Fake parkrun	31:14	51.66	5km
10 Apr	Fake parkrun	30:43	52.53	5km
6 Feb	Fake parkrun	31:16	51.61	5km
30 Jan	Ice breaker virtual duathlon -The Polar Bear (sprint)	1:35:43		5km/20km/2.5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	31:12	51.72	5km
7 Mar	Preston parkrun	31:33	50.62	5km
1 Feb	Brynaman parkrun SB	30:35	52.22	5km
26 Jan	Lliswerry 8 SB	1:21:43	52.06	8mi
11 Jan	Morecambe Prom parkrun	31:46	50.28	5km
1 Jan	Aberbeeg parkrun	31:01	51.49	5km
1 Jan	Bryn Bach parkrun	30:58	51.58	5km
2019		Result	WAVA	Distance
28 Dec	Brynaman parkrun	30:40	52.08	5km
26 Dec	Glynneath 5 SB	49:57	52.17	5mi
7 Dec	Christmas Enigma Marathon Day 1	5:57:35	40.72	26.2mi
23 Nov	Fudgeathon	26mi		6hr
26 Oct	Snowdonia Marathon	5:52:56	41.26	26.2mi
22 Sep	New Swindon Half Marathon SB	2:21:32	49.84	13.1mi
8 Sep	Draycote Water 10 SB	1:52:22	47.77	10mi
7 Sep	Llangorse swim	2:27:00		6km
1 Sep	Cardiff 10K SB	1:02:00	52.62	10km
24 Aug	Llyn Llech Owain parkrun	30:40	52.08	5km
13 Aug	Rose Inn Series Race 4 SB	38:52	53.23	4mi
28 Jul	Outlaw - marathon only SB	5:39:58	42.37	26.2mi
28 Jul	The Outlaw Iron Distance Triathlon	7:12:43		2.4mi/112mi/26.2mi
13 Jul	Tenfoot Swim			5km
11 Jul	Swansea Bay Summer 5k series	29:45	53.17	5km
6 Jul	The Wales Sportive (70 miles)	5:35:00		70mi
5 Jul	The Wales Swim	1:35:00		2.4mi
13 Jun	Swansea Bay Summer 5k series	29:28	53.68	5km
9 Jun	Cotswold 113 Middle Distance Triathlon	7:10:41		1.2mi/56mi/13.1mi
12 May	Llanelli Sprint Triathlon	1:55:34		750m/30km/5km
10 May	Sospan charity swim	38:13		1500m
9 May	Swansea Bay Summer 5k series SB	29:06	54.36	5km
14 Apr	Amman valley sprint triathlon	1:20:54		400m/16km/5km
31 Mar	Cardiff Bay Run	1:03:03	51.26	10km
29 Mar	swimathon	1:58:03		5km
9 Mar	Queen Elizabeth parkrun	33:25	47.34	5km
10 Feb	Llanelli Waterside Half Marathon	2:22:07	49.14	13.1mi
27 Jan	Lliswerry 8 SB	1:22:28	51.09	8mi
12 Jan	Thornbury parkrun	32:32	48.62	5km
2018		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	49:25	52.24	5mi
24 Nov	Llyn Llech Owain parkrun	30:33	51.78	5km
3 Nov	Big Fetch Mile - Cardiff SB	8:19	54.44	1mi
7 Oct	Cardiff Half Marathon SB	2:19:49	49.95	13.1mi
13 Jul	The Wales Swim	1:31:06		2.4mi
24 Jun	Cardiff Triathlon	3:01:11		1.5km/40km/10km
13 May	Llanelli Sprint Triathlon	1:53:56		750m/30km/5km
13 May	Llanelli sprint tri - run only SB	29:19	53.48	5km
11 May	Sospan charity swim	37:52		1500m
15 Apr	Amman valley sprint triathlon	1:23:18		400m/16km/5km
2017		Result	WAVA	Distance
26 Dec	Glynneath 5			5mi
18 Nov	Llyn Llech Owain parkrun	29:07	53.84	5km
28 Oct	Big Fetch Mile - Cardiff SB	7:58	56.32	1mi
28 Oct	Big Fetch 400m PB	1:35	58.25	400m
30 Sep	Llyn Llech Owain parkrun	29:09	53.78	5km
17 Sep	Ironman 70.3 Weymouth	7:36:05		1.2mi/56mi/13.1mi
8 Jul	The Wales Sportive			65mi
7 Jul	The Wales Swim	42:39		1.2mi
25 Jun	Cardiff Triathlon Olympic Distance	3:02:15		1500m/40km/10km
21 May	WR10K Cardiff SB	58:25	54.37	10km
14 May	Llanelli Sprint Triathlon	1:56:19		750m/30km/5km
14 May	Llanelli sprint tri - run only SB	28:34	54.43	5km
23 Apr	ABP Southampton Marathon SB	4:56:09	47.71	26.2mi
9 Apr	Amman valley sprint triathlon	1:19:11		400m/16km/5km
12 Mar	Llanelli Waterside Half Marathon SB	2:10:38	52.49	13.1mi
19 Feb	windsor & Eton Winter 15km - Dorney Lake PB	1:31:33	53.08	15km
29 Jan	Lliswerry 8 SB	1:15:16	55.00	8mi
2016		Result	WAVA	Distance
24 Dec	Llyn Llech Owain parkrun	28:23	54.78	5km
26 Nov	Llyn Llech Owain parkrun	28:32	54.49	5km
29 Oct	Llyn Llech Owain parkrun	28:52	53.86	5km
2 Oct	Amman valley sprint triathlon	1:23:45		400m/16km/5km
29 May	WR10K Cardiff	1:00:25	52.16	10km
30 Apr	Llyn Llech Owain parkrun SB	28:14	54.65	5km
17 Apr	Great Welsh Half Marathon SB	2:11:58	51.54	13.1mi
13 Mar	Llanelli Waterside Half Marathon	2:15:29	50.20	13.1mi
28 Feb	St Davids Day Run SB	59:00	53.42	10km
6 Feb	Llyn Llech Owain parkrun	28:57	53.30	5km
24 Jan	windsor & Eton Winter 15km - Dorney Lake SB	1:33:35	51.51	15km
9 Jan	Llyn Llech Owain parkrun	30:36	50.42	5km
2015		Result	WAVA	Distance
12 Dec	cardiff parkrun	29:41	51.98	5km
22 Nov	Swindon 10k SB	1:00:12	52.35	10km
31 Oct	Swansea Bay Parkrun SB	28:59	53.23	5km
3 Oct	Llyn Llech Owain parkrun	29:20	52.60	5km
19 Jul	Great Newham London Run	1:07:18	46.48	10km
27 Jun	Llyn Llech Owain parkrun	29:45	51.50	5km
2014		Result	WAVA	Distance
2 Aug	Llyn Llech Owain parkrun	29:34	51.82	5km
20 Jul	The National Lottery Newham London Anniversary Run SB	50:46	48.90	5mi
5 Jul	Llyn Llech Owain Parkrun SB	29:13	52.11	5km
24 May	Women's Running 10k SB	1:01:48	50.28	10km
10 May	Llyn Llech Owain Parkrun	29:46	51.14	5km
12 Apr	Llyn Llech Owain Parkrun	29:29	51.63	5km
15 Mar	Llyn Llech Owain Parkrun	29:56	50.86	5km
2 Mar	St David's Day Run 10K	1:04:06	48.48	10km
1 Feb	Llyn Llech Owain Parkrun	31:01	49.08	5km
2013		Result	WAVA	Distance
10 Aug	Llyn Llech Owain Parkrun SB	30:50	49.37	5km
21 Jul	Olympic Park Anniversary Run SB	51:48	47.63	5mi
2007		Result	WAVA	Distance
31 Dec	Nos Galan SB	27:20	54.26	5km
30 Dec	Old Father Time 5 Mile PB	44:40	53.98	5mi
28 Oct	Tour of Torfaen SB	2:09:07	50.42	13.1mi
14 Oct	Cardiff Half Marathon	2:17:51	47.23	13.1mi
9 Sep	Cardiff 10K SB	58:15	51.76	10km
25 Aug	Bushy Park Time Trial	28:01	52.93	5km
3 Aug	Cardiff Self Transcendence 3 x 1 Mile Relay SB	7:50	54.18	1mi
21 Jul	Bushy Park Time Trial	28:31	51.88	5km
23 Jun	Bushy Park Time Trial	27:53	53.06	5km
12 Jun	Swansea Bay 5K series	28:23	52.12	5km
18 Mar	Rome Marathon SB	5:17:17	42.30	26.2mi
28 Jan	Lliswerry 8 PB	1:14:36	52.50	8mi
2006		Result	WAVA	Distance
5 Nov	Fireworks 5 SB	47:32	50.58	5mi
22 Oct	Tour of torfaen - 10 mile split	1:36:00	51.46	10mi
22 Oct	Tour of Torfaen PB	2:07:49	50.78	13.1mi
15 Oct	Cardiff Marathon SB	5:10:30	43.23	26.2mi
17 Sep	Bristol Half Marathon	2:22:57	45.40	13.1mi
3 Sep	HSBC KRUF Cardiff 10K PB	54:25	55.21	10km
4 Aug	Self Trancendence 1 Mile Relay PB	7:37	55.59	1mi
28 Jul	Cardiff Self Transcendence 4M () SB	35:37	53.57	4mi
11 Jul	Swansea Harriers 5k series SB	26:25	55.90	5km
25 Jun	Llanelli Millennium Coast 10k	1:03:34	47.13	10km
16 Jun	Self Transcendence 3 Miles SB	25:45	55.27	3mi
13 Jun	Swansea Harriers 5k series	26:33	55.62	5km
21 May	Southampton Running Club 10k	55:32	53.94	10km
12 May	Cardiff Self Transcendence 2M () SB	16:35	55.66	2mi
23 Apr	London Marathon	5:25:36	41.17	26.2mi
5 Feb	Chichester Priory 10k	57:07	52.45	10km
2005		Result	WAVA	Distance
9 Oct	Cardiff Half Marathon SB	2:11:00	49.43	13.1mi
4 Sep	Cardiff 10K	56:32	52.99	10km
21 Aug	Running 4 women 8k PB	42:12	56.49	8km
9 Aug	swansea harriers seaside series 3	26:02	56.72	5km
29 Jul	Transendence 4 mile PB	34:51	54.65	4mi
12 Jul	swansea harriers seaside series 2	26:46	55.10	5km
26 Jun	Llanelli Millennium Coast 10K	58:17	51.27	10km
17 Jun	Transendence 3 mile PB	24:35	57.82	3mi
14 Jun	swansea harriers seaside series 1 PB	25:23	58.10	5km
22 May	George Thomas Hospice 5K	25:33	57.72	5km
20 May	Self Transcendence 2 Miles PB	16:10	57.02	2mi
15 May	Southampton RC 10k SB	56:05	53.29	10km
2 May	Great Welsh Run 5 SB	45:10	52.97	5mi
2 Apr	World Harmony 5K	28:43	51.36	5km
27 Feb	St Davids Day 5K	28:40	51.45	5km
2004		Result	WAVA	Distance
3 Oct	Cardiff Half Marathon SB	2:27:11	43.91	13.1mi
5 Sep	Cardiff 10K SB	1:02:15	48.01	10km
16 May	Netley 10k	1:12:43	41.01	10km
7 Mar	Team Solent 5k SB	36:58	39.86	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	24	2	0	0	0	0	0	0	0	0	0	0	26
2025	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	31	0	0	0	0	0	0	0	0	0	0	0	31
2024	54	30	68	59	70	61	78	38	54	42	38	21	614
2024	0.7	0.8	0	0	0	1.1	0.3	0.1	0	0	0	0.1	3.1
2024	38	24	59	43	34	49	31	48	41	65	64	36	533
2024	5	0	0	0	0	0	0	22	0	0	56	0	83
2023	10	68	10	49	58	75	67	20	19	58	17	25	476
2023	0	2.1	1.8	4.4	2.4	2.6	1	0.6	0	0	0	0	14.7
2023	43	52	42	63	48	63	68	103	0	0	7	20	508
2023	34	32	6	32	0	37	0	0	0	0	0	0	141
2022	7	16	24	31	55	95	35	2	19	36	56	15	391
2022	6.9	4.3	3.7	10.4	7.6	9.4	6.7	4.6	3.5	1	0.2	0	58.2
2022	64	55	67	56	62	73	76	54	62	125	97	63	855
2022	85	56	107	179	115	257	247	205	89	36	0	13	1390
2021	6	41	64	15	6	7	4	33	131	3	77	11	400
2021	0	0	0	0.1	6.6	8.9	8	1.2	0	1	2.7	6.1	34.6
2021	57	64	50	91	68	83	63	42	65	59	50	59	750
2021	279	247	114	304	263	265	277	27	0	0	10	63	1848
2020	7	1	6	6	14	26	6	17	4	86	0	16	188
2020	9.2	8.6	4.2	0	0	0	0	3.3	2.6	0.7	5.5	3.2	37.3
2020	48	43	27	22	42	34	23	39	26	55	109	68	536
2020	59	82	38	68	112	96	161	52	33	67	145	121	1035
2019	0	0	1	0	0	1	4	0	9	0	0	2	17
2019	4	9	8.1	6.7	8.2	10.4	9.8	3.5	6.5	4	2.5	4.6	77.2
2019	48	50	25	41	60	69	68	59	79	95	67	62	724
2019	109	106	123	233	262	285	160	23	4	30	20	45	1400
2018	0	0	0	0	0	5	0	0	1	0	0	0	6
2018	6.1	6.1	7.1	9.1	10	10.3	8.2	9.3	4.1	5	4.2	2.4	81.9
2018	6	22	32	34	55	24	48	60	45	57	53	53	488
2018	181	180	256	302	335	348	314	284	91	48	70	76	2486
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	4.2	4.9	6	6.7	9.6	9.2	7	7.2	5.2	4.5	5.9	6.6	76.9
2017	56	78	93	87	65	51	19	52	50	50	38	49	688
2017	125	141	134	101	225	172	335	206	163	125	104	172	2001
2016	0.5	3.1	3	4.3	1.8	1.4	1.9	6	5.1	4.5	3.2	4.1	38.7
2016	80	66	86	64	39	9	3	17	34	40	37	51	524
2016	6	14	4	24	40	59	74	58	61	77	161	173	749
2015	26	21	32	24	38	38	44	26	51	55	49	57	464
2015	33	2	7	0	0	0	0	0	0	0	0	0	42
2014	37	42	47	51	39	45	31	39	11	10	13	22	387
2014	104	92	49	14	7	0	14	0	13	20	0	0	312
2013	12	11	11	14	21	39	35	23	2	16	22	23	228
2013	0	5	7	0	20	11	4	18	75	34	26	24	223
2012	0	5	11	10	7	4	3	0	0	5	1	1	48
2010	14	0	4	3	2	0	0	0	0	0	0	0	23
2009	26	16	1	0	15	11	22	18	8	1	8	2	127
2009	10	0	0	0	0	0	0	0	0	9	22	2	43
2008	0	0	0	0	7	0	0	0	0	0	0	0	7
2008	0.9	0.8	0	0	0	0	0	0	0	0	0	0	1.7
2008	53	10	13	7	17	4	7	19	1	14	10	21	175
2008	37	33	0	0	14	0	0	0	0	0	0	7	90
2007	0	0	0	4	0	0	0	0	0	0	0	0	4
2007	0	0	0	0	0	0	0	0	0.4	4.3	0	0	4.6
2007	105	100	49	7	29	45	56	68	73	65	53	80	732
2007	0	0	30	13	7	8	0	13	6	8	0	0	86
2006	0	0	2	0	0	0	0	0	0	0	0	0	2
2006	0	0	0	0	0	0	0	0	1	0.3	0	0	1.3
2006	82	94	44	83	52	52	80	82	50	81	53	83	836
2006	0	0	0	0	0	0	0	22	0	17	0	0	39
2005	26	31	30	50	55	44	56	62	60	16	2	31	463
2004	0	0	0	0	0	48	58	64	48	13	0	17	247

Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
-	0.8mi, 19:36 Walk - General 1) 1km - 14:04(14:04/km) 68/88bpm [957b/km] 62cal 48/63rpm 2) 0.35km - 5:32(15:51/km) 78/89bpm [1236b/km] 25cal 41/62rpm Add a comment	0.5mi, 12:37 Walk - General 1) 0.81km - 12:37(15:33/km) 94/117bpm [1462b/km] 59cal 46/110rpm Add a comment 1.6mi, 41:47 Walk - General 1) 1km - 17:03(17:03/km) 81/94bpm [1381b/km] 68cal 36/82rpm 2) 1km - 15:35(15:35/km) 84/92bpm [1310b/km] 61cal 47/61rpm 3) 0.61km - 9:09(14:57/km) 91/110bpm [1360b/km] 43cal 42/123rpm Add a comment	0.5mi, 11:52 Walk - General 1) 0.74km - 11:52(16:07/km) 76/88bpm [1225b/km] 48cal 42/62rpm Add a comment	-	0mi, 25:56 Cross - Yoga Add a comment 0mi, 19:48 Cross - Strength Add a comment	-
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
-	0.8mi, 21:13 Walk - General 1) 1km - 13:02(13:02/km) 83/95bpm [1082b/km] 63cal 43/60rpm 2) 0.38km - 8:37(22:41/km) 73/84bpm [1656b/km] 29cal 25/64rpm Add a comment	0mi, 18:48 Cross - Strength Add a comment	0.4mi, 8:23 Walk - General 1) 0.62km - 8:23(13:37/km) 89/113bpm [1212b/km] 43cal 54/63rpm Add a comment 0.6mi, 13:48 Walk - General 1) 1km - 13:46(13:46/km) 89/97bpm [1226b/km] 66cal 54/115rpm 2) 0km - 2(10:18/km) 90/90bpm [926b/km] 57/57rpm Add a comment 0.7mi, 14:44 Walk - General 1) 1km - 12:21(12:21/km) 83/90bpm [1025b/km] 61cal 52/125rpm 2) 0.21km - 33:33(2:42:41/km) 77/94bpm [12527b/km] 95cal 4/63rpm Add a comment 3.1mi, 15:38 Bike - Turbo Trainer 1) 5km - 15:33(3:07/km) 112/127bpm [348b/km] 118cal 76/85rpm 2) 0.03km - 5(2:46/km) 121/122bpm [335b/km] 1cal 79/80rpm Add a comment	0mi, 18:50 Cross - Strength Add a comment 0.7mi, 23:19 Walk - General 1) 1km - 20:35(20:35/km) 68/94bpm [1400b/km] 77cal 34/103rpm 2) 0.15km - 2:44(17:41/km) 95/101bpm [1680b/km] 13cal 37/63rpm Add a comment 1.4mi, 25:59 Walk - General 1) 1km - 11:08(11:08/km) 88/109bpm [980b/km] 59cal 52/64rpm 2) 1km - 12:20(12:20/km) 89/104bpm [1097b/km] 59cal 35/62rpm 3) 0.22km - 2:32(11:37/km) 83/86bpm [964b/km] 13cal 26/62rpm Add a comment	4.7mi, 22:13 Bike - Turbo Trainer 1) 5km - 14:56(2:59/km) 116/125bpm [346b/km] 123cal 79/85rpm 2) 2.51km - 7:17(2:54/km) 123/129bpm [357b/km] 64cal 81/86rpm Add a comment	1.4mi, 29:53 Walk - General 1) 1km - 13:10(13:10/km) 71/90bpm [935b/km] 61cal 53/60rpm 2) 1km - 12:06(12:06/km) 79/98bpm [956b/km] 63cal 56/62rpm 3) 0.3km - 4:37(15:35/km) 81/96bpm [1262b/km] 21cal 31/68rpm Add a comment
Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
-	-	0.6mi, 12:08 Walk - General 1) 1km - 12:05(12:05/km) 85/99bpm [1028b/km] 65cal 45/62rpm 2) 0km - 3(15:42/km) 62/62bpm [973b/km] Add a comment 0.6mi, 14:00 Walk - General 1) 1km - 13:49(13:49/km) 86/97bpm [1188b/km] 63cal 46/112rpm 2) 0.02km - 12(12:06/km) 95/95bpm [1150b/km] 1cal Add a comment 2.6mi, 1:06:01 Walk - General 1) 1km - 15:41(15:41/km) 79/89bpm [1238b/km] 72cal 38/101rpm 2) 1km - 15:17(15:17/km) 80/91bpm [1223b/km] 58cal 49/94rpm 3) 1km - 17:26(17:26/km) 86/98bpm [1499b/km] 65cal 39/110rpm 4) 1km - 16:02(16:02/km) 84/92bpm [1347b/km] 60cal 47/79rpm 5) 0.15km - 12:49(1:23:49/km) 76/96bpm [6370b/km] 33cal 8/62rpm Add a comment 0mi, 20:19 Cross - Strength Add a comment 6.4mi, 30:03 Bike - Turbo Trainer 1) 5km - 15:27(3:05/km) 117/146bpm [362b/km] 125cal 76/84rpm 2) 1.84km - 5:24(2:55/km) 119/125bpm [348b/km] 43cal 81/85rpm 3) 3.38km - 9:12(2:44/km) 128/140bpm [349b/km] 86cal 85/102rpm Add a comment	-	-	0mi, 21:51 Cross - Strength Add a comment 6.5mi, 30:24 Bike - Turbo Trainer 1) 5km - 14:35(2:55/km) 123/133bpm [359b/km] 135cal 78/87rpm 2) 5km - 14:26(2:53/km) 135/144bpm [390b/km] 150cal 82/87rpm 3) 0.5km - 1:22(2:44/km) 140/143bpm [383b/km] 15cal 86/90rpm Add a comment 3mi, 1:01:10 Walk - General 1) 1km - 11:59(11:59/km) 83/93bpm [995b/km] 58cal 39/65rpm 2) 1km - 12:40(12:40/km) 87/96bpm [1102b/km] 62cal 31/73rpm 3) 1km - 12:45(12:45/km) 85/91bpm [1084b/km] 60cal 30/61rpm 4) 1km - 12:03(12:03/km) 85/93bpm [1024b/km] 59cal 33/67rpm 5) 0.85km - 11:43(13:47/km) 91/107bpm [1254b/km] 58cal 29/65rpm Add a comment	-
Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2
0.7mi, 15:12 Walk - General 1) 1km - 12:46(12:46/km) 86/96bpm [1097b/km] 63cal 54/63rpm 2) 0.19km - 2:26(12:49/km) 85/91bpm [1090b/km] 11cal 37/60rpm Add a comment	3.8mi, 17:54 Bike - Turbo Trainer 1) 5km - 14:23(2:53/km) 124/157bpm [357b/km] 132cal 77/89rpm 20.84/23.55kmph 2) 1.18km - 3:30(2:58/km) 125/129bpm [371b/km] 31cal 79/84rpm 20.22/22.77kmph Stoopid Garmin packed up half way through - now stuck on blue triangle of death sigh Add a comment	1.7mi, 34:01 Walk - General 1) 1km - 12:52(12:52/km) 84/99bpm [1080b/km] 60cal 46/79rpm 2) 1km - 12:37(12:37/km) 89/97bpm [1123b/km] 61cal 45/62rpm 3) 0.74km - 8:33(11:31/km) 89/94bpm [1025b/km] 46cal 40/122rpm Add a comment 0mi, 23:27 Cross - Strength Add a comment 6.4mi, 30:01 Bike - Turbo Trainer 1) 5km - 15:18(3:04/km) 115/140bpm [352b/km] 124cal 77/85rpm 2) 5km - 13:57(2:47/km) 131/141bpm [366b/km] 139cal 85/91rpm 3) 0.29km - 46(2:40/km) 137/140bpm [366b/km] 8cal 87/92rpm Add a comment	-	3.7mi, 1:10:54 Walk - General 1) 1km - 11:02(11:02/km) 83/94bpm [915b/km] 60cal 56/65rpm 2) 1km - 11:45(11:45/km) 91/97bpm [1070b/km] 63cal 53/64rpm 3) 0.89km - 12:00(13:24/km) 86/103bpm [1153b/km] 61cal 40/64rpm 4) 1km - 11:32(11:32/km) 78/90bpm [900b/km] 52cal 59/64rpm 5) 1km - 11:32(11:32/km) 76/82bpm [876b/km] 58cal 53/65rpm 6) 1km - 11:28(11:28/km) 75/87bpm [860b/km] 56cal 47/120rpm 7) 0.11km - 1:35(14:31/km) 70/74bpm [1016b/km] 8cal 46/63rpm Add a comment 0mi, 23:53 Cross - Yoga Add a comment 0mi, 21:20 Cross - Strength Add a comment 1.5mi, 22:36 Run - Run-Walk 1) 0.43km - 5:00(11:39/km) 93/106bpm [1084b/km] 28cal 81/227W 2) 0.14km - 1:00(6:54/km) 123/141bpm [849b/km] 10cal 260/314W 3) 0.14km - 1:30(11:04/km) 141/144bpm [1560b/km] 14cal 29/205W 4) 0.15km - 1:00(6:52/km) 144/153bpm [990b/km] 11cal 244/298W 5) 0.13km - 1:30(11:22/km) 142/155bpm [1615b/km] 14cal 58/293W 6) 0.14km - 1:00(7:01/km) 136/142bpm [955b/km] 10cal 238/290W 7) 0.13km - 1:30(11:30/km) 146/152bpm [1679b/km] 14cal 61/214W 8) 0.15km - 1:00(6:50/km) 149/156bpm [1019b/km] 11cal 262/304W 9) 0.14km - 1:30(10:58/km) 142/158bpm [1558b/km] 14cal 31/214W 10) 0.15km - 1:00(6:49/km) 133/139bpm [907b/km] 9cal 226/318W 11) 0.13km - 1:30(11:26/km) 126/140bpm [1441b/km] 10cal 40/189W 12) 0.51km - 3:30(6:54/km) 137/152bpm [945b/km] 35cal 243/300W 13) 0.14km - 1:36(11:13/km) 143/152bpm [1603b/km] 15cal 45/183W Add a comment	1.1mi, 23:31 Walk - General 1) 1km - 13:32(13:32/km) 84/93bpm [1137b/km] 62cal 48/117rpm 2) 0.81km - 9:59(12:22/km) 86/94bpm [1063b/km] 48cal 47/61rpm Add a comment 0.9mi, 16:54 Walk - General 1) 1km - 11:51(11:51/km) 90/103bpm [1067b/km] 62cal 56/66rpm 2) 0.41km - 5:03(12:19/km) 94/100bpm [1157b/km] 25cal 45/66rpm Add a comment	-

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