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Last on at 7am, 31st Jan 2025

M50 Oxfordshire

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Alchester RC (Bicester)

Races
96
Miles
16837
Miles
338
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
30th Jan	General	6.2mi	54:02
28th Jan	General	7.3mi	1:08:53
26th Jan	Other	0mi	50:32
24th Jan	General	1.6mi	57:53
23rd Jan	General	5.1mi	44:10

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

Recent Pictures	Show more

2025 Targets	Set your targets
Run 1000 Swim 100

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Read Everyone!

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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
2025	5.7	0	0	0	0	0	0	0	0	0	0	0	5.7
2025	37	0	0	0	0	0	0	0	0	0	0	0	37
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	44	806
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

Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	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
-	-	-	-	-	-	1.3mi, 57:57 Swim - General 1) 0.12mi - 3:53(31:18/mi) 111/122bpm [3474b/mi] 33cal 27/rpm 2) 0mi - 54(0/mi) 109/123bpm [INFb/mi] 7cal 3) 0.06mi - 1:47(28:48/mi) 108/118bpm [3110b/mi] 14cal 4) 0mi - 59(0/mi) 103/118bpm [INFb/mi] 6cal 5) 0.12mi - 3:47(30:23/mi) 120/134bpm [3646b/mi] 36cal 28/rpm 6) 0mi - 46(0/mi) 120/129bpm [INFb/mi] 7cal 7) 0.06mi - 2:18(36:55/mi) 127/134bpm [4689b/mi] 25cal 8) 0mi - 41(0/mi) 113/120bpm [INFb/mi] 5cal 9) 0.09mi - 2:59(32:03/mi) 132/142bpm [4230b/mi] 34cal 26/rpm 10) 0mi - 1:08(0/mi) 122/130bpm [INFb/mi] 10cal 11) 0.03mi - 49(26:07/mi) 122/141bpm [3185b/mi] 7cal 30/rpm 12) 0mi - 17(0/mi) 144/148bpm [INFb/mi] 4cal 13) 0.03mi - 52(27:38/mi) 155/173bpm [4282b/mi] 12cal 30/rpm 14) 0mi - 16(0/mi) 167/173bpm [INFb/mi] 4cal 15) 0.03mi - 51(27:35/mi) 149/156bpm [4111b/mi] 12cal 30/rpm 16) 0mi - 13(0/mi) 161/162bpm [INFb/mi] 3cal 17) 0.03mi - 52(28:02/mi) 155/160bpm [4346b/mi] 12cal 30/rpm 18) 0mi - 1:54(0/mi) 137/163bpm [INFb/mi] 21cal 19) 0.03mi - 1:05(35:04/mi) 147/159bpm [5155b/mi] 15cal 20) 0mi - 38(0/mi) 140/158bpm [INFb/mi] 7cal 21) 0.03mi - 1:04(34:33/mi) 120/124bpm [4147b/mi] 8cal 22) 0mi - 34(0/mi) 130/158bpm [INFb/mi] 4cal 23) 0.03mi - 1:05(35:04/mi) 159/161bpm [5576b/mi] 17cal 24) 0mi - 32(0/mi) 145/160bpm [INFb/mi] 6cal 25) 0.03mi - 1:05(34:39/mi) 136/161bpm [4712b/mi] 12cal 26) 0mi - 42(0/mi) 139/159bpm [INFb/mi] 7cal 27) 0.03mi - 1:03(33:41/mi) 131/164bpm [4413b/mi] 9cal 28) 0mi - 37(0/mi) 161/164bpm [INFb/mi] 8cal 29) 0.03mi - 1:03(33:59/mi) 162/164bpm [5506b/mi] 16cal 30) 0mi - 41(0/mi) 141/162bpm [INFb/mi] 8cal 31) 0.03mi - 1:04(34:32/mi) 124/127bpm [4282b/mi] 8cal 32) 0mi - 23(0/mi) 138/161bpm [INFb/mi] 3cal 33) 0.06mi - 1:57(31:24/mi) 150/164bpm [4709b/mi] 27cal 34) 0mi - 1:27(0/mi) 131/145bpm [INFb/mi] 12cal 35) 0.06mi - 1:48(28:55/mi) 133/139bpm [3846b/mi] 18cal 36) 0mi - 23(0/mi) 150/153bpm [INFb/mi] 3cal 37) 0.08mi - 1:53(24:19/mi) 168/178bpm [4086b/mi] 27cal 29/rpm 38) 0mi - 20(0/mi) 155/163bpm [INFb/mi] 5cal 39) 0.06mi - 1:53(30:25/mi) 128/146bpm [3894b/mi] 14cal 40) 0mi - 21(0/mi) 148/157bpm [INFb/mi] 3cal 41) 0.06mi - 1:53(30:24/mi) 147/163bpm [4470b/mi] 25cal 42) 0mi - 1:03(0/mi) 152/163bpm [INFb/mi] 13cal 43) 0.05mi - 1:28(31:30/mi) 136/145bpm [4283b/mi] 15cal 44) 0mi - 32(0/mi) 129/143bpm [INFb/mi] 3cal 45) 0.05mi - 51(18:10/mi) 119/123bpm [2162b/mi] 4cal 46) 0mi - 31(0/mi) 132/165bpm [INFb/mi] 2cal 47) 0.03mi - 53(28:18/mi) 159/166bpm [4500b/mi] 14cal 48) 0mi - 30(0/mi) 166/169bpm [INFb/mi] 6cal 49) 0.03mi - 53(28:27/mi) 158/160bpm [4496b/mi] 14cal 50) 0mi - 17(0/mi) 160/161bpm [INFb/mi] 3cal 51) 0.05mi - 2:02(43:34/mi) 156/175bpm [6795b/mi] 30cal 52) 0mi - 10(0/mi) 140/141bpm [INFb/mi] 1cal Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	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
-	0mi, 54:58 Cross - Other 1) 0mi - 54:58(0/mi) 135/170bpm [INFb/mi] 574cal Add a comment	-	4.2mi, 39:56 Run - General 1) 1mi - 9:27(9:27/mi) 145/159bpm [1371b/mi] 129cal 342/437W 2) 1mi - 9:33(9:33/mi) 161/166bpm [1538b/mi] 141cal 339/368W 3) 1mi - 9:29(9:29/mi) 162/166bpm [1536b/mi] 140cal 320/356W 4) 1mi - 9:36(9:36/mi) 166/172bpm [1593b/mi] 145cal 321/388W 5) 0.2mi - 1:51(9:21/mi) 165/167bpm [1543b/mi] 27cal 322/330W Add a comment	-	6.3mi, 1:01:00 Run - General 1) 1mi - 9:47(9:47/mi) 138/151bpm [1351b/mi] 129cal 323/369W 2) 1mi - 9:28(9:28/mi) 153/161bpm [1449b/mi] 130cal 326/394W 3) 1mi - 9:26(9:26/mi) 153/158bpm [1443b/mi] 130cal 328/351W 4) 1mi - 9:37(9:37/mi) 155/169bpm [1490b/mi] 134cal 338/443W 5) 1mi - 9:51(9:51/mi) 156/163bpm [1536b/mi] 135cal 328/393W 6) 1mi - 9:52(9:52/mi) 158/163bpm [1558b/mi] 139cal 321/350W 7) 0.31mi - 2:59(9:44/mi) 158/162bpm [1538b/mi] 41cal 314/376W Add a comment	1.4mi, 56:30 Swim - General 1) 0.19mi - 5:42(30:32/mi) 131/145bpm [4000b/mi] 66cal 29/rpm 2) 0mi - 1:40(0/mi) 118/144bpm [INFb/mi] 15cal 3) 0.12mi - 3:39(29:19/mi) 145/155bpm [4251b/mi] 49cal 4) 0mi - 46(0/mi) 142/147bpm [INFb/mi] 8cal 5) 0.09mi - 2:45(29:29/mi) 133/142bpm [3922b/mi] 32cal 6) 0mi - 35(0/mi) 135/138bpm [INFb/mi] 5cal 7) 0.06mi - 2:19(37:22/mi) 132/148bpm [4932b/mi] 25cal 8) 0mi - 1:54(0/mi) 115/129bpm [INFb/mi] 11cal 9) 0.06mi - 1:50(29:32/mi) 132/146bpm [3899b/mi] 19cal 28/rpm 10) 0mi - 41(0/mi) 131/145bpm [INFb/mi] 7cal 11) 0.06mi - 1:51(29:39/mi) 136/146bpm [4033b/mi] 20cal 28/rpm 12) 0mi - 39(0/mi) 129/143bpm [INFb/mi] 6cal 13) 0.06mi - 1:51(29:49/mi) 137/147bpm [4086b/mi] 20cal 27/rpm 14) 0mi - 1:23(0/mi) 133/142bpm [INFb/mi] 14cal 15) 0.12mi - 3:51(31:02/mi) 141/150bpm [4376b/mi] 46cal 28/rpm 16) 0mi - 1:54(0/mi) 123/143bpm [INFb/mi] 15cal 17) 0.19mi - 5:47(31:01/mi) 145/154bpm [4497b/mi] 72cal 29/rpm 18) 0mi - 43(0/mi) 148/153bpm [INFb/mi] 10cal 19) 0.12mi - 3:49(30:44/mi) 150/155bpm [4610b/mi] 51cal 30/rpm 20) 0mi - 41(0/mi) 151/152bpm [INFb/mi] 9cal 21) 0.03mi - 50(26:59/mi) 155/162bpm [4182b/mi] 12cal 30/rpm 22) 0mi - 16(0/mi) 155/161bpm [INFb/mi] 4cal 23) 0.03mi - 51(27:20/mi) 156/164bpm [4263b/mi] 12cal 29/rpm 24) 0mi - 13(0/mi) 162/165bpm [INFb/mi] 3cal 25) 0.03mi - 52(27:51/mi) 162/166bpm [4512b/mi] 12cal 31/rpm 26) 0mi - 1:30(0/mi) 141/164bpm [INFb/mi] 15cal 27) 0.12mi - 3:47(30:27/mi) 146/157bpm [4446b/mi] 45cal 29/rpm 28) 0mi - 1:09(0/mi) 146/157bpm [INFb/mi] 14cal 29) 0.06mi - 2:33(41:09/mi) 145/162bpm [5968b/mi] 29cal 30) 0mi - 8(0/mi) 150/150bpm [INFb/mi] 1cal Add a comment
Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	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
-	-	4.2mi, 38:02 Run - General 1) 1mi - 9:10(9:10/mi) 140/154bpm [1282b/mi] 120cal 352/441W 2) 1mi - 9:21(9:21/mi) 157/162bpm [1469b/mi] 134cal 345/378W 3) 1mi - 9:18(9:18/mi) 158/163bpm [1470b/mi] 133cal 330/365W 4) 1mi - 8:57(8:57/mi) 166/173bpm [1486b/mi] 131cal 346/406W 5) 0.15mi - 1:16(8:25/mi) 162/166bpm [1364b/mi] 18cal 354/369W Add a comment	-	-	5.1mi, 44:10 Run - General 1) 1mi - 8:50(8:50/mi) 148/166bpm [1307b/mi] 120cal 371/472W 2) 1mi - 8:45(8:45/mi) 172/178bpm [1505b/mi] 132cal 383/436W 3) 1mi - 8:52(8:52/mi) 178/181bpm [1579b/mi] 137cal 365/433W 4) 1mi - 8:41(8:41/mi) 178/181bpm [1546b/mi] 134cal 342/367W 5) 1mi - 8:38(8:38/mi) 181/184bpm [1564b/mi] 136cal 354/438W 6) 0.05mi - 24(7:56/mi) 181/182bpm [1436b/mi] 6cal 368/380W Add a comment	1.6mi, 57:53 Swim - General 1) 0.12mi - 3:47(30:27/mi) 119/130bpm [3624b/mi] 36cal 28/rpm 2) 0mi - 57(0/mi) 116/130bpm [INFb/mi] 8cal 3) 0.06mi - 1:42(27:26/mi) 133/146bpm [3649b/mi] 20cal 4) 0mi - 14(0/mi) 139/143bpm [INFb/mi] 2cal 5) 0.06mi - 1:48(29:00/mi) 140/148bpm [4059b/mi] 32cal 6) 0mi - 51(0/mi) 134/137bpm [INFb/mi] 1cal 7) 0.12mi - 3:45(30:12/mi) 143/161bpm [4319b/mi] 47cal 29/rpm 8) 0mi - 2:25(0/mi) 119/145bpm [INFb/mi] 19cal 9) 0.25mi - 7:47(31:18/mi) 140/148bpm [4382b/mi] 92cal 28/rpm 10) 0mi - 22(0/mi) 138/145bpm [INFb/mi] 4cal 11) 0.06mi - 1:45(28:17/mi) 154/162bpm [4356b/mi] 23cal 30/rpm 12) 0mi - 19(0/mi) 155/161bpm [INFb/mi] 5cal 13) 0.06mi - 1:49(29:08/mi) 157/162bpm [4574b/mi] 24cal 30/rpm 14) 0mi - 20(0/mi) 156/162bpm [INFb/mi] 5cal 15) 0.06mi - 1:51(29:41/mi) 157/161bpm [4660b/mi] 25cal 29/rpm 16) 0mi - 22(0/mi) 155/158bpm [INFb/mi] 5cal 17) 0.19mi - 6:04(32:35/mi) 149/159bpm [4854b/mi] 78cal 27/rpm 18) 0mi - 1:03(0/mi) 143/152bpm [INFb/mi] 12cal 19) 0.06mi - 1:45(28:17/mi) 155/168bpm [4385b/mi] 22cal 31/rpm 20) 0mi - 19(0/mi) 164/166bpm [INFb/mi] 4cal 21) 0.06mi - 1:50(29:23/mi) 163/167bpm [4790b/mi] 25cal 30/rpm 22) 0mi - 16(0/mi) 164/167bpm [INFb/mi] 4cal 23) 0.14mi - 4:02(28:53/mi) 157/164bpm [4534b/mi] 55cal 29/rpm 24) 0mi - 37(0/mi) 154/157bpm [INFb/mi] 8cal 25) 0.06mi - 1:46(28:30/mi) 165/171bpm [4702b/mi] 24cal 30/rpm 26) 0mi - 19(0/mi) 168/171bpm [INFb/mi] 4cal 27) 0.06mi - 1:50(29:24/mi) 170/173bpm [4998b/mi] 25cal 30/rpm 28) 0mi - 37(0/mi) 170/173bpm [INFb/mi] 8cal 29) 0.06mi - 1:49(29:12/mi) 169/179bpm [4936b/mi] 25cal 30/rpm 30) 0mi - 14(0/mi) 170/172bpm [INFb/mi] 3cal 31) 0.06mi - 1:53(30:21/mi) 171/174bpm [5189b/mi] 26cal 31/rpm 32) 0mi - 37(0/mi) 170/174bpm [INFb/mi] 8cal 33) 0.06mi - 2:40(42:59/mi) 152/168bpm [6532b/mi] 33cal 28/rpm 34) 0mi - 5(0/mi) 155/155bpm [INFb/mi] 1cal Add a comment
Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	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
-	0mi, 50:32 Cross - Other 1) 0mi - 50:32(0/mi) 119/160bpm [INFb/mi] 423cal Add a comment	-	7.3mi, 1:08:53 Run - General 1) 1mi - 9:16(9:16/mi) 150/161bpm [1390b/mi] 123cal 342/457W 2) 1mi - 9:45(9:45/mi) 160/163bpm [1560b/mi] 135cal 329/353W 3) 1mi - 9:35(9:35/mi) 159/164bpm [1525b/mi] 132cal 323/383W 4) 1mi - 9:20(9:20/mi) 157/162bpm [1466b/mi] 129cal 325/344W 5) 1mi - 9:23(9:23/mi) 153/164bpm [1436b/mi] 126cal 321/399W 6) 1mi - 9:29(9:29/mi) 160/163bpm [1518b/mi] 130cal 326/343W 7) 1mi - 9:34(9:34/mi) 165/172bpm [1580b/mi] 134cal 337/397W 8) 0.27mi - 2:29(9:20/mi) 160/166bpm [1494b/mi] 35cal 310/337W Add a comment	-	6.2mi, 54:02 Run - General 1) 1mi - 9:13(9:13/mi) 140/154bpm [1291b/mi] 118cal 349/376W 2) 1mi - 8:43(8:43/mi) 159/165bpm [1385b/mi] 122cal 354/420W 3) 1mi - 8:40(8:40/mi) 159/163bpm [1378b/mi] 121cal 345/374W 4) 1mi - 8:29(8:29/mi) 167/175bpm [1416b/mi] 124cal 366/480W 5) 1mi - 8:35(8:35/mi) 165/172bpm [1415b/mi] 123cal 375/415W 6) 1mi - 8:25(8:25/mi) 173/176bpm [1456b/mi] 127cal 386/440W 7) 0.24mi - 1:58(8:16/mi) 176/177bpm [1455b/mi] 30cal 377/408W Add a comment	-

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