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Last on at 1pm, 30th Dec 2024

M50 Oxfordshire

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Alchester RC (Bicester)

Races
96
Miles
16794
Miles
332
Miles
4889
Miles
3
WAVA
69.32%
5k
19:42
5M
33:21
10k
40:23
10M
1:19:20
Half
1:39:36
20M
2:46:19
Mara
3:51:49

About Me
Getting older, trying to get quicker and hoping my body holds together to run VLM16 Show More...

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Recent Blogs
Over ambitious weekend	Jul 2010

My parkrun
No parkrun selected

Recent Training
25th Dec	General	3.1mi	26:46
23rd Dec	General	6mi	55:58
22nd Dec	Other	0mi	59:37
20th Dec	General	1.4mi	58:14
19th Dec	General	5.1mi	42:22

12 Month Benchmarks	Run
Mile	6:37
5k	21:24
5mi	35:11
10k	45:28
10mi	1:24:06

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2023	PB	WB
5km	11	23:53 54.38		21:46 60.39		21:04 63.76	27:06 49.57	19:47 68.40	19:42 69.20				19:42 6:20/mi	69.20
3.3mi	2		23:42 57.73		21:56 63.23								21:56 6:45/mi	63.23
5.3km	1								20:53 69.32				20:53 6:20/mi	69.32
3.9mi	6		30:03 54.91	27:42 59.90	28:26 58.73	27:19 61.58		26:36 64.19	26:45 64.31				26:36 6:49/mi	64.31
6.3km	1						28:19 60.27						28:19 7:13/mi	60.27
4mi	4		28:34 59.27	29:04 58.57			27:48 62.53	27:24 63.92					27:24 6:51/mi	63.92
4mi	1				28:33 60.47								28:33 7:05/mi	60.47
4.1mi	2						28:00 63.20		26:33 67.66				26:33 6:31/mi	67.66
4.1mi	3		30:44 56.52	29:08 59.94					26:13 69.03				26:13 6:24/mi	69.03
6.7km	1							29:55 61.36					29:55 7:09/mi	61.36
4.2mi	1										28:33 65.98		28:33 6:48/mi	65.98
4.2mi	1					29:55 61.07							29:55 7:04/mi	61.07
4.2mi	2		33:58 53.07	31:19 57.86									31:19 7:22/mi	57.86
4.3mi	2				30:59 58.98	29:54 61.55							29:54 7:01/mi	61.55
5mi	6		37:39 56.55	36:22 59.14	35:30 60.97	36:29 59.33			33:21 66.38				33:21 6:40/mi	66.38
8.5km	7			43:24 52.43		42:24 54.38			41:14 56.78				41:14 7:48/mi	56.78
8700m	1				41:58 55.88								41:58 7:46/mi	55.88
6mi	4	59:55 42.90	44:38 57.58	47:12 54.68									44:38 7:26/mi	57.58
10km	12	52:02 51.03	49:20 54.00	45:07 59.29	44:59 60.09	43:33 62.07			41:09 67.63	40:23 68.92			40:23 6:30/mi	68.92
7mi	1							53:12 58.87					53:12 7:36/mi	58.87
15km	1		1:25:35 47.96										1:25:35 9:11/mi	47.96
10mi	3	1:28:57 49.52	1:24:12 52.51		1:19:20 56.27								1:19:20 7:56/mi	56.27
13.1mi	10	2:09:21 44.95	1:50:58 52.71	1:55:19 50.94	1:39:36 58.97	1:46:47 55.29							1:39:36 7:36/mi	58.97
15mi	1			2:02:19 55.24									2:02:19 8:09/mi	55.24
20mi	2			3:04:10 49.94	2:46:19 55.53								2:46:19 8:19/mi	55.53
26.2mi	5		3:59:04 51.30	4:17:50 47.57	3:51:49 53.13	4:33:05 45.33						3:57:30 56.87	3:51:49 8:51/mi	56.87

2023		Result	WAVA	Distance
16 Apr	Manchester Marathon SB	3:57:30	56.87	26.2mi
2017		Result	WAVA	Distance
27 Jul	Combe II (Mota-vation Series race 4) PB	28:33	65.98	4.2mi
2016		Result	WAVA	Distance
24 Apr	London Marathon			26.2mi
28 Feb	Bourton 10k PB	40:23	68.92	10km
2015		Result	WAVA	Distance
29 Nov	Eynsham 10k SB	41:09	67.63	10km
4 Oct	Hanney 5	33:46	66.07	5mi
3 Sep	Oxford (Mota-vation series race 5) PB	26:33	67.66	4.07mi
30 Aug	Headington 5 PB	33:21	66.38	5mi
15 Jul	Waddesdon 5km PB	19:42	69.20	5km
2 Jul	Combe (Mota-Vation Series race 3) SB	26:45	64.31	3.9mi
4 May	Chalgrove Festival 10K	42:54	64.36	10km
30 Apr	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	26:13	69.03	4.1mi
19 Apr	Oxfordshire County Road Relays PB	20:53	69.32	5.3km
15 Mar	Cholsey Chase	1:04:18	63.45	9mi
28 Feb	Buckingham parkrun	19:52	68.62	5km
21 Feb	English National XC Championships (Men)	56:52	58.86	12km
1 Feb	Cirencester Oxford Mail XC League Round 4	42:57	54.51	8.5km
4 Jan	Culham Oxford Mail XC League round 3 PB	41:14	56.78	8.5km
2014		Result	WAVA	Distance
21 Dec	Hooky Christmas Canter PB	53:12	58.87	7mi
10 Dec	Oxford Council Christmas Fun Run	14:20	66.20	2.2mi
28 Aug	Oxford Mota-vation Race 5 PB	27:24	63.92	4mi
7 Aug	Combe 2 Mota-vation PB	29:55	61.36	6.74km
5 Jul	Buckingham parkrun	20:24	66.33	5km
3 Jul	Combe (Mota-Vation Series race 3) PB	26:36	64.19	3.9mi
5 Apr	Aylesbury parkrun SB	19:47	68.40	5km
16 Mar	Barcelona Marathon			26.2mi
2013		Result	WAVA	Distance
3 Nov	Oxford Mail League Race 1 (Men)	39:21	59.04	8500m
29 Aug	Oxford (Mota-vation series race 5) SB	28:00	63.20	4.07mi
4 Jul	Combe Mota-vation PB	28:19	60.27	6.32km
4 May	Abingdon Parkrun #96 SB	27:06	49.57	5km
2 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	27:48	62.53	4mi
2012		Result	WAVA	Distance
5 Dec	Oxford Council Christmas Fun Run			2.2mi
25 Nov	Eynsham 10k	43:46	62.15	10km
4 Nov	Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood SB	42:24	54.38	8.5km
23 Sep	Tramway Trot SB	21:04	63.76	5km
2 Aug	Chipping Norton (Mota-Vation Series Race 4) PB	29:55	61.07	4.23mi
25 Jul	Combe (Mota-Vation Series race 3) SB	27:19	61.58	3.9mi
18 Jul	Waddesdon 5km	21:20	62.51	5km
14 Jul	Oxford Parkrun	26:37	50.10	5km
31 May	Bletchingdon (Mota-Vation Series Race 2) PB	29:54	61.55	4.26mi
22 Apr	London Marathon SB	4:33:05	45.33	26.2mi
1 Apr	White Horse Half Marathon SB	1:46:47	55.29	13.1mi
31 Mar	The National Lottery - Olympic Park Run SB	36:29	59.33	5mi
18 Mar	Banbury 15			15mi
26 Feb	Bourton 10k SB	43:33	62.07	10km
2011		Result	WAVA	Distance
24 Dec	Oxford parkrun	21:28	62.12	5km
7 Dec	Oxford Council Christmas Fun Run	15:09	61.28	2.2mi
27 Nov	Maylarch Eynsham 10K SB	44:59	60.09	10km
6 Nov	Oxford Mail XC League Race 1 (Vet Men) Ascott-under-Wychwood PB	41:58	55.88	8700m
9 Oct	Hanney 5 SB	35:30	60.97	5mi
11 Sep	Witney Cotswold Classic 10 PB	1:19:20	56.27	10mi
1 Sep	Oxford (Mota-Vation Series Race 5) PB	28:33	60.47	4.03mi
7 Jul	Combe (Mota Vation Series race 3) SB	28:26	58.73	3.9mi
2 Jun	Bletchingdon (Mota-Vation Series Race 2) SB	30:59	58.98	4.26mi
8 May	Shakespeare Marathon PB	3:51:49	53.13	26.2mi
24 Apr	Oxfordshire Road Relays PB	21:56	63.23	3.25mi
10 Apr	White Horse Half Marathon PB	1:39:36	58.97	13.1mi
27 Mar	Oakley 20 PB	2:46:19	55.53	20mi
13 Mar	Nike Milton Keynes Half Marathon	1:43:55	56.52	13.1mi
2010		Result	WAVA	Distance
28 Nov	Maylarch Eynsham 10k	45:55	58.54	10km
7 Nov	Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood SB	43:24	52.43	8.5km
10 Oct	Hanney 5 SB	36:22	59.14	5mi
19 Sep	Great North Run SB	1:55:19	50.94	13.1mi
5 Sep	Headington 10k SB	45:07	59.29	10km
2 Sep	Oxford (Mota-Vation Series Race 5) SB	29:04	58.57	4mi
8 Aug	Hooky 6 SB	47:12	54.68	6mi
18 Jul	NSPCC Milton Keynes Half Marathon	2:00:22	48.60	13.1mi
17 Jul	Hornton Classic 6	47:27	54.39	6mi
1 Jul	Combe (Mota-vation Series Race 3) SB	27:42	59.90	3.9mi
27 Jun	Thame CPM 10K	48:20	55.35	10km
12 Jun	F1 Chicken Run 10k	45:48	58.41	10km
5 Jun	Otmoor Challenge	2:04:07	47.13	13.1mi
3 Jun	Bletchingdon (Mota-Vation Series Race 2) PB	31:19	57.86	4.25mi
15 May	Milton Keynes parkrun SB	21:46	60.39	5km
6 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	29:08	59.94	4.1mi
25 Apr	London Marathon SB	4:17:50	47.57	26.2mi
28 Mar	Oakley 20 SB	3:04:10	49.94	20mi
14 Mar	Banbury 15 PB	2:02:19	55.24	15mi
3 Jan	Oxford Mail XC League - Round 3 (men) PB	44:33	50.81	8500m
2009		Result	WAVA	Distance
26 Dec	Hamilton Boxing Day 10 Miler SB	1:24:12	52.51	10mi
6 Dec	Oxford Mail XC League - Round 2 (Culham) SB	46:58	48.20	8500m
1 Nov	Oxford Mail XC League - Race 1 (Men); Ascott-under-Wychwood	45:06	51.59	8.73km
18 Oct	Abingdon Marathon SB	3:59:04	51.30	26.2mi
3 Oct	Coniston Trail Race PB	1:25:35	47.96	15km
20 Sep	Truro Half Marathon SB	1:50:58	52.71	13.1mi
3 Sep	Oxford (Mota-Vation Series Race 5) SB	28:34	59.27	4mi
2 Aug	Hooky 6 PB	44:38	57.58	6mi
2 Jul	Combe (Mota-vation Series Race 3) SB	30:03	54.91	3.9mi
28 Jun	Thame CPM 10K SB	49:20	54.00	10km
4 Jun	Bletchingdon (Mota-Vation Series Race 2) SB	33:58	53.07	4.25mi
7 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	30:44	56.52	4.1mi
4 May	Great Weston 5 SB	37:39	56.55	5mi
19 Apr	Oxfordshire Road Relays SB	23:42	57.73	3.25mi
5 Apr	White Horse Half Marathon	1:51:33	52.26	13.1mi
8 Mar	Nike Milton Keynes Half Marathon	2:00:58	48.19	13.1mi
2008		Result	WAVA	Distance
21 Dec	Hooky Christmas Canter 6ish SB	59:55	42.90	6mi
26 Oct	Great South Run SB	1:28:57	49.52	10mi
16 Jul	Waddesdon 5k SB	23:53	54.38	5km
29 Jun	Thame 10K SB	52:02	51.03	10km
7 Jun	Otmoor Challenge SB	2:09:21	44.95	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	4.8	4.9	5.4	4.3	4	2.2	2.4	3.7	6.7	1.2	6.9	5.5	51.9
2024	147	127	123	127	78	71	2	2	20	25	41	38	800
2023	2.4	4.3	4.7	2.2	6.7	7.1	6.8	3.9	4.9	8.4	1.3	5.2	57.8
2023	68	118	144	94	32	37	103	84	99	126	68	78	1050
2023	0	0	0	28	43	0	0	13	32	0	0	0	115
2022	3.6	1.9	1.2	3.8	4.9	2.4	0.2	0.6	0	0	4.4	3.9	26.7
2022	100	65	92	69	119	94	56	86	116	58	11	56	921
2022	0	0	0	34	0	70	80	77	45	0	0	0	306
2021	0	0	0	0	0	0	0	0	3	0	0	0	3
2021	0	0	0	0	6.3	2.4	5.7	5.8	5.3	0	2.2	1.3	29.1
2021	188	137	70	2	4	16	48	56	59	37	50	82	748
2021	0	0	42	0	0	0	50	176	76	224	0	0	568
2020	13.1	1.5	6.1	0	0	1.7	5.4	2.8	0.4	1.9	0	4.6	37.6
2020	152	54	107	91	80	90	93	91	64	116	141	81	1160
2020	0	0	0	0	0	0	68	69	76	0	0	50	264
2019	6.5	5.4	3.9	4	8.2	5.2	4.2	4.9	3	11.7	7	11.6	75.4
2019	86	71	51	34	37	57	57	70	60	59	70	79	730
2019	71	6	85	243	0	12	0	0	0	0	0	0	416
2018	6.8	3.8	7.7	6.3	0.6	2.3	3.2	1.6	0	0	0.4	2.8	35.3
2018	91	61	56	50	62	47	49	51	86	88	79	97	817
2018	0	0	17	0	89	55	48	19	0	0	0	0	226
2017	0	0	0	0	0	0	0	1.6	2.1	5.6	5.8	3.3	18.5
2017	84	78	97	34	68	83	90	46	97	79	65	75	896
2017	0	16	0	24	147	130	73	175	0	0	0	0	564
2016	176	163	68	106	26	6	0	0	7	0	19	41	613
2016	0	0	0	0	0	12	181	313	215	507	258	0	1485
2015	128	117	137	136	91	139	151	122	113	125	169	146	1575
2014	75	109	133	73	76	135	57	116	102	103	114	73	1167
2013	65	122	97	116	84	69	109	118	143	153	93	31	1201
2012	126	120	94	101	95	121	126	144	140	85	125	107	1383
2011	128	132	181	105	76	98	69	79	98	106	124	89	1285
2011	0	0	0	0	70	217	332	56	239	30	0	0	945
2010	134	138	182	120	100	103	110	108	72	96	60	15	1238
2009	15	46	97	122	107	58	128	157	134	127	93	47	1130
2008	0	0	0	0	0	0	0	0	0	10	25	44	80

Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
1.5mi, 53:09 Swim - General 1) 1.07mi - 33:02(30:49/mi) 133/169bpm [4099b/mi] 323cal 28/rpm 2) 0mi - 1:31(0/mi) 153/170bpm [INFb/mi] 18cal 3) 0.06mi - 1:58(31:34/mi) 134/154bpm [4230b/mi] 16cal 4) 0mi - 37(0/mi) 133/137bpm [INFb/mi] 4cal 5) 0.06mi - 2:33(40:57/mi) 133/141bpm [5446b/mi] 19cal 6) 0mi - 47(0/mi) 120/126bpm [INFb/mi] 3cal 7) 0.03mi - 50(26:47/mi) 133/155bpm [3563b/mi] 6cal 30/rpm 8) 0mi - 26(0/mi) 151/155bpm [INFb/mi] 5cal 9) 0.03mi - 51(27:30/mi) 138/146bpm [3794b/mi] 7cal 30/rpm 10) 0mi - 25(0/mi) 153/160bpm [INFb/mi] 5cal 11) 0.03mi - 53(28:19/mi) 159/168bpm [4503b/mi] 11cal 30/rpm 12) 0mi - 23(0/mi) 165/169bpm [INFb/mi] 5cal 13) 0.03mi - 54(29:00/mi) 161/173bpm [4668b/mi] 11cal 30/rpm 14) 0mi - 22(0/mi) 168/174bpm [INFb/mi] 5cal 15) 0mi - 1(0/mi) 159/159bpm [INFb/mi] 2cal 16) 0mi - 22(0/mi) 157/160bpm [INFb/mi] 3cal 17) 0.06mi - 2:07(34:05/mi) 146/156bpm [4976b/mi] 22cal 25/rpm 18) 0mi - 16(0/mi) 129/136bpm [INFb/mi] 2cal 19) 0.03mi - 1:41(54:03/mi) 134/148bpm [7243b/mi] 13cal 20) 0mi - 21(0/mi) 143/145bpm [INFb/mi] 2cal 21) 0.06mi - 2:51(45:50/mi) 161/169bpm [7379b/mi] 36cal 28/rpm Add a comment	-	7.3mi, 1:06:26 Run - General 1) 1mi - 8:50(8:50/mi) 144/162bpm [1273b/mi] 106cal 344/517W 2) 1mi - 9:04(9:04/mi) 159/162bpm [1441b/mi] 119cal 344/395W 3) 1mi - 9:22(9:22/mi) 159/163bpm [1491b/mi] 123cal 324/375W 4) 1mi - 9:25(9:25/mi) 161/166bpm [1517b/mi] 125cal 325/424W 5) 1mi - 9:21(9:21/mi) 162/168bpm [1515b/mi] 121cal 318/362W 6) 1mi - 9:09(9:09/mi) 161/166bpm [1472b/mi] 117cal 300/354W 7) 1mi - 8:55(8:55/mi) 162/171bpm [1445b/mi] 115cal 317/424W 8) 0.27mi - 2:19(8:38/mi) 164/170bpm [1417b/mi] 31cal 302/330W Add a comment	1.5mi, 56:46 Swim - General 1) 0.19mi - 6:05(32:40/mi) 113/131bpm [3692b/mi] 51cal 28/rpm 2) 0mi - 1:03(0/mi) 117/132bpm [INFb/mi] 9cal 3) 0.09mi - 2:43(29:12/mi) 112/117bpm [3270b/mi] 21cal 4) 0mi - 1:38(0/mi) 114/136bpm [INFb/mi] 11cal 5) 0.09mi - 59(10:33/mi) 120/136bpm [1267b/mi] 20cal 6) 0mi - 1:32(0/mi) 127/131bpm [INFb/mi] 2cal 7) 0.03mi - 53(28:35/mi) 142/153bpm [4058b/mi] 11cal 29/rpm 8) 0mi - 6(0/mi) 150/150bpm [INFb/mi] 1cal 9) 0.03mi - 55(29:39/mi) 148/156bpm [4389b/mi] 12cal 29/rpm 10) 0mi - 6(0/mi) 146/146bpm [INFb/mi] 1cal 11) 0.03mi - 55(29:19/mi) 147/162bpm [4309b/mi] 12cal 31/rpm 12) 0mi - 2:13(0/mi) 123/160bpm [INFb/mi] 18cal 13) 0.06mi - 1:55(30:55/mi) 126/135bpm [3897b/mi] 17cal 26/rpm 14) 0mi - 35(0/mi) 121/134bpm [INFb/mi] 5cal 15) 0.06mi - 1:56(31:08/mi) 127/137bpm [3954b/mi] 18cal 26/rpm 16) 0mi - 34(0/mi) 122/136bpm [INFb/mi] 5cal 17) 0.06mi - 1:55(30:54/mi) 130/137bpm [4018b/mi] 18cal 26/rpm 18) 0mi - 35(0/mi) 125/136bpm [INFb/mi] 5cal 19) 0.12mi - 3:55(31:34/mi) 135/141bpm [4262b/mi] 41cal 26/rpm 20) 0mi - 35(0/mi) 124/136bpm [INFb/mi] 5cal 21) 0.12mi - 4:02(32:24/mi) 133/141bpm [4310b/mi] 40cal 25/rpm 22) 0mi - 28(0/mi) 127/136bpm [INFb/mi] 4cal 23) 0.06mi - 1:53(30:17/mi) 137/148bpm [4148b/mi] 20cal 27/rpm 24) 0mi - 31(0/mi) 141/148bpm [INFb/mi] 6cal 25) 0.06mi - 1:52(29:55/mi) 140/152bpm [4189b/mi] 20cal 27/rpm 26) 0mi - 29(0/mi) 140/149bpm [INFb/mi] 6cal 27) 0.06mi - 1:52(29:56/mi) 143/151bpm [4281b/mi] 21cal 28/rpm 28) 0mi - 30(0/mi) 143/151bpm [INFb/mi] 6cal 29) 0.12mi - 3:48(30:34/mi) 148/154bpm [4524b/mi] 49cal 28/rpm 30) 0mi - 31(0/mi) 145/152bpm [INFb/mi] 6cal 31) 0.12mi - 3:48(30:34/mi) 149/156bpm [4553b/mi] 48cal 28/rpm 32) 0mi - 1:06(0/mi) 141/153bpm [INFb/mi] 12cal 33) 0.06mi - 2:02(32:39/mi) 144/159bpm [4701b/mi] 22cal 27/rpm 34) 0mi - 6(0/mi) 131/132bpm [INFb/mi] 1cal 35) 0.06mi - 2:40(42:51/mi) 136/145bpm [5827b/mi] 23cal 28/rpm Add a comment	-	0mi, 57:25 Cross - Other 1) 0mi - 57:25(0/mi) 124/182bpm [INFb/mi] 491cal Add a comment	5mi, 46:29 Run - General 1) 1mi - 9:07(9:07/mi) 144/156bpm [1313b/mi] 122cal 361/516W 2) 1mi - 9:20(9:20/mi) 157/161bpm [1464b/mi] 134cal 347/405W 3) 1mi - 9:10(9:10/mi) 155/160bpm [1422b/mi] 130cal 333/399W 4) 1mi - 9:25(9:25/mi) 155/161bpm [1460b/mi] 130cal 340/424W 5) 1mi - 9:22(9:22/mi) 157/163bpm [1470b/mi] 129cal 342/474W 6) 0.01mi - 5(9:25/mi) 159/159bpm [1496b/mi] 1cal 337/338W Add a comment
Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
-	-	-	1.2mi, 55:15 Swim - General 1) 0.12mi - 3:58(31:57/mi) 115/123bpm [3675b/mi] 34cal 28/rpm 2) 0mi - 51(0/mi) 108/121bpm [INFb/mi] 6cal 3) 0.06mi - 3:47(1:00:49/mi) 119/125bpm [7236b/mi] 37cal 4) 0mi - 17(0/mi) 119/125bpm [INFb/mi] 1cal 5) 0mi - 32(0/mi) 108/119bpm [INFb/mi] 2cal 6) 0mi - 11(0/mi) 100/103bpm [INFb/mi] 2cal 7) 0mi - 11(0/mi) 94/95bpm [INFb/mi] 1cal 8) 0.03mi - 1:06(35:13/mi) 100/107bpm [3521b/mi] 6cal 9) 0mi - 9(0/mi) 107/107bpm [INFb/mi] 1cal 10) 0.03mi - 1:09(37:04/mi) 116/125bpm [4300b/mi] 10cal 11) 0mi - 14(0/mi) 112/116bpm [INFb/mi] 1cal 12) 0.03mi - 1:11(37:59/mi) 110/119bpm [4179b/mi] 9cal 13) 0mi - 1:15(0/mi) 96/110bpm [INFb/mi] 5cal 14) 0.06mi - 2:03(32:58/mi) 99/111bpm [3264b/mi] 10cal 22/rpm 15) 0mi - 21(0/mi) 108/110bpm [INFb/mi] 2cal 16) 0.06mi - 1:51(29:43/mi) 108/113bpm [3210b/mi] 11cal 27/rpm 17) 0mi - 24(0/mi) 109/113bpm [INFb/mi] 3cal 18) 0.06mi - 1:53(30:12/mi) 114/124bpm [3443b/mi] 13cal 26/rpm 19) 0mi - 1:08(0/mi) 103/122bpm [INFb/mi] 6cal 20) 0.19mi - 6:34(35:13/mi) 112/117bpm [3944b/mi] 44cal 25/rpm 21) 0mi - 34(0/mi) 103/111bpm [INFb/mi] 3cal 22) 0.19mi - 6:44(36:09/mi) 114/128bpm [4120b/mi] 45cal 25/rpm 23) 0mi - 1:11(0/mi) 99/112bpm [INFb/mi] 5cal 24) 0.03mi - 45(24:23/mi) 101/118bpm [2463b/mi] 3cal 32/rpm 25) 0mi - 10(0/mi) 121/122bpm [INFb/mi] 1cal 26) 0.03mi - 50(26:40/mi) 128/140bpm [3412b/mi] 8cal 31/rpm 27) 0mi - 11(0/mi) 141/149bpm [INFb/mi] 2cal 28) 0.03mi - 50(26:42/mi) 147/152bpm [3926b/mi] 11cal 30/rpm 29) 0mi - 12(0/mi) 151/152bpm [INFb/mi] 2cal 30) 0.02mi - 24(25:13/mi) 149/152bpm [3758b/mi] 5cal 31/rpm 31) 0mi - 11(0/mi) 153/154bpm [INFb/mi] 3cal 32) 0.02mi - 25(26:31/mi) 153/156bpm [4056b/mi] 6cal 29/rpm 33) 0mi - 11(0/mi) 155/156bpm [INFb/mi] 3cal 34) 0.02mi - 23(25:02/mi) 152/157bpm [3806b/mi] 5cal 31/rpm 35) 0mi - 11(0/mi) 157/158bpm [INFb/mi] 3cal 36) 0.02mi - 24(26:08/mi) 155/158bpm [4051b/mi] 6cal 30/rpm 37) 0mi - 2:06(0/mi) 135/161bpm [INFb/mi] 22cal 38) 0.06mi - 2:02(32:49/mi) 122/130bpm [4003b/mi] 15cal 27/rpm 39) 0mi - 30(0/mi) 117/128bpm [INFb/mi] 3cal 40) 0.12mi - 4:18(34:39/mi) 123/131bpm [4262b/mi] 33cal 26/rpm 41) 0mi - 29(0/mi) 122/127bpm [INFb/mi] 4cal 42) 0.06mi - 3:08(50:29/mi) 120/126bpm [6058b/mi] 20cal 27/rpm Add a comment	-	0mi, 57:09 Cross - Other 1) 0mi - 57:09(0/mi) 111/157bpm [INFb/mi] 373cal Add a comment	8.1mi, 1:19:13 Run - General 1) 1mi - 9:31(9:31/mi) 130/143bpm [1237b/mi] 118cal 342/448W 2) 1mi - 9:48(9:48/mi) 144/154bpm [1411b/mi] 134cal 341/376W 3) 1mi - 9:36(9:36/mi) 150/156bpm [1439b/mi] 134cal 352/416W 4) 1mi - 9:44(9:44/mi) 148/153bpm [1440b/mi] 131cal 333/366W 5) 1mi - 9:38(9:38/mi) 150/155bpm [1445b/mi] 130cal 314/339W 6) 1mi - 9:46(9:46/mi) 152/157bpm [1486b/mi] 131cal 317/359W 7) 1mi - 9:56(9:56/mi) 150/155bpm [1491b/mi] 127cal 309/356W 8) 1mi - 10:01(10:01/mi) 153/163bpm [1533b/mi] 131cal 316/389W 9) 0.13mi - 1:13(9:35/mi) 151/153bpm [1447b/mi] 16cal 314/346W Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
-	-	5.1mi, 42:22 Run - General 1) 1mi - 8:29(8:29/mi) 129/141bpm [1094b/mi] 106cal 386/523W 2) 1mi - 8:21(8:21/mi) 153/172bpm [1277b/mi] 119cal 375/420W 3) 1mi - 8:25(8:25/mi) 170/175bpm [1431b/mi] 127cal 393/467W 4) 1mi - 8:21(8:21/mi) 176/180bpm [1469b/mi] 131cal 386/434W 5) 1mi - 8:17(8:17/mi) 179/183bpm [1483b/mi] 132cal 364/452W 6) 0.06mi - 29(7:53/mi) 176/177bpm [1389b/mi] 8cal 375/387W Add a comment	1.4mi, 58:14 Swim - General 1) 0.2mi - 6:14(30:53/mi) 120/139bpm [3706b/mi] 59cal 27/rpm 2) 0mi - 1:28(0/mi) 120/139bpm [INFb/mi] 13cal 3) 0.03mi - 2:12(1:10:33/mi) 134/149bpm [9455b/mi] 16cal 20/rpm 4) 0mi - 6(0/mi) 140/143bpm [INFb/mi] 26cal 5) 0.12mi - 4:23(35:18/mi) 137/151bpm [4837b/mi] 54cal 6) 0mi - 55(0/mi) 124/138bpm [INFb/mi] 6cal 7) 0.06mi - 2:13(35:38/mi) 128/140bpm [4560b/mi] 23cal 8) 0mi - 1:14(0/mi) 123/136bpm [INFb/mi] 9cal 9) 0.06mi - 2:01(32:33/mi) 120/133bpm [3906b/mi] 15cal 10) 0mi - 57(0/mi) 128/135bpm [INFb/mi] 9cal 11) 0.03mi - 52(27:44/mi) 121/135bpm [3355b/mi] 6cal 28/rpm 12) 0mi - 19(0/mi) 133/140bpm [INFb/mi] 4cal 13) 0.03mi - 53(28:17/mi) 126/136bpm [3563b/mi] 7cal 28/rpm 14) 0mi - 21(0/mi) 142/150bpm [INFb/mi] 4cal 15) 0.03mi - 53(28:14/mi) 130/143bpm [3670b/mi] 8cal 27/rpm 16) 0mi - 19(0/mi) 143/147bpm [INFb/mi] 4cal 17) 0.03mi - 53(28:25/mi) 134/146bpm [3807b/mi] 9cal 28/rpm 18) 0mi - 1:57(0/mi) 131/148bpm [INFb/mi] 19cal 19) 0.05mi - 1:22(29:24/mi) 135/150bpm [3968b/mi] 14cal 28/rpm 20) 0mi - 17(0/mi) 148/150bpm [INFb/mi] 4cal 21) 0.05mi - 1:25(30:23/mi) 143/152bpm [4344b/mi] 17cal 27/rpm 22) 0mi - 17(0/mi) 148/152bpm [INFb/mi] 4cal 23) 0.05mi - 1:23(29:48/mi) 147/158bpm [4382b/mi] 18cal 27/rpm 24) 0mi - 16(0/mi) 151/157bpm [INFb/mi] 4cal 25) 0.05mi - 1:25(30:14/mi) 148/157bpm [4475b/mi] 18cal 27/rpm 26) 0mi - 1:27(0/mi) 139/157bpm [INFb/mi] 17cal 27) 0.06mi - 1:48(28:52/mi) 128/154bpm [3694b/mi] 14cal 30/rpm 28) 0mi - 21(0/mi) 152/159bpm [INFb/mi] 5cal 29) 0.06mi - 1:51(29:49/mi) 140/149bpm [4174b/mi] 21cal 29/rpm 30) 0mi - 21(0/mi) 148/153bpm [INFb/mi] 5cal 31) 0.06mi - 1:52(30:08/mi) 140/159bpm [4218b/mi] 20cal 28/rpm 32) 0mi - 1:32(0/mi) 141/160bpm [INFb/mi] 16cal 33) 0.09mi - 2:36(27:51/mi) 155/168bpm [4317b/mi] 33cal 29/rpm 34) 0mi - 21(0/mi) 158/160bpm [INFb/mi] 5cal 35) 0.09mi - 2:31(27:00/mi) 160/167bpm [4319b/mi] 35cal 28/rpm 36) 0mi - 1:19(0/mi) 158/170bpm [INFb/mi] 17cal 37) 0.03mi - 53(28:12/mi) 155/167bpm [4371b/mi] 11cal 30/rpm 38) 0mi - 11(0/mi) 160/163bpm [INFb/mi] 3cal 39) 0.03mi - 55(29:42/mi) 165/170bpm [4902b/mi] 13cal 28/rpm 40) 0mi - 10(0/mi) 162/167bpm [INFb/mi] 2cal 41) 0.03mi - 55(29:36/mi) 165/174bpm [4883b/mi] 13cal 23/rpm 42) 0mi - 10(0/mi) 168/172bpm [INFb/mi] 2cal 43) 0.03mi - 56(29:55/mi) 166/176bpm [4967b/mi] 13cal 23/rpm 44) 0mi - 33(0/mi) 165/170bpm [INFb/mi] 8cal 45) 0.06mi - 2:49(45:24/mi) 149/164bpm [6765b/mi] 34cal 28/rpm 46) 0mi - 9(0/mi) 139/142bpm [INFb/mi] 1cal Add a comment	-	0mi, 59:37 Cross - Other 1) 0mi - 59:37(0/mi) 121/184bpm [INFb/mi] 457cal Add a comment	6mi, 55:58 Run - General 1) 1mi - 9:11(9:11/mi) 138/148bpm [1266b/mi] 120cal 372/486W 2) 1mi - 9:36(9:36/mi) 148/156bpm [1421b/mi] 130cal 362/407W 3) 1mi - 9:17(9:17/mi) 152/157bpm [1410b/mi] 129cal 356/420W 4) 1mi - 9:03(9:03/mi) 152/159bpm [1376b/mi] 125cal 336/385W 5) 1mi - 9:22(9:22/mi) 150/158bpm [1406b/mi] 126cal 323/358W 6) 1mi - 9:17(9:17/mi) 152/160bpm [1412b/mi] 125cal 329/407W 7) 0.02mi - 12(8:21/mi) 153/154bpm [1278b/mi] 3cal 339/343W Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
-	3.1mi, 26:46 Run - General 1) 1mi - 9:27(9:27/mi) 137/152bpm [1294b/mi] 123cal 327/419W 2) 1mi - 8:11(8:11/mi) 153/158bpm [1251b/mi] 118cal 381/427W 3) 1mi - 8:08(8:08/mi) 124/142bpm [1008b/mi] 115cal 382/438W 4) 0.14mi - 1:01(7:10/mi) 122/124bpm [874b/mi] 17cal 422/434W Add a comment	-	-	-	-	-

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