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Dick Spandex

Last on at 10am, 1st Feb 2025

M55

About
Bests
All Races
Mileage
Training

Races
74
Miles
16788
Miles
417
Miles
33375
Miles
3349
WAVA
71.56%
5k
19:38
5M
33:35
10k
42:16
10M
1:13:34
Half
1:38:45
Mara
3:43:08

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Recent Training
1st Feb	General	8.4mi	1:09:47
1st Feb	General	1.7mi	50:26
31st Jan	Yoga	0mi	22:45
31st Jan	General	1.7mi	34:25
30th Jan	Strength	0mi	25:14

12 Month Benchmarks	Run	Bike
Mile	5:42	1:31
5k	21:05	7:32
5mi	39:54	12:38
10k	52:06	16:11
10mi	1:25:46	27:41
Half	1:52:39	36:48
20mi	3:06:13	57:31

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	17	21:23 63.75	20:37 66.62	20:35 67.23	19:50 70.30	19:38 71.56	21:04 67.21		19:38 6:19/mi	71.56
5mi	16	35:51 61.75	34:10 65.30	35:22 63.58	33:40 67.31	33:35 68.01			33:35 6:43/mi	68.01
10km	24	45:34 60.60	42:36 65.33	45:02 62.29	42:16 66.90	42:18 67.39	43:49 65.06	45:45 62.82	42:16 6:48/mi	67.39
10mi	7	1:21:10 56.15	1:14:19 61.32	1:17:11 60.01	1:13:54 63.19	1:13:34 63.99			1:13:34 7:21/mi	63.99
13.1mi	7	1:41:39 59.27	1:43:27 58.71		1:41:27 60.87	1:38:45 63.05	1:42:01 61.54		1:38:45 7:32/mi	63.05
26.2mi	2					4:29:21 48.47		3:43:08 59.50	3:43:08 8:31/mi	59.50

2016		Result	WAVA	Distance
18 May	Wroxham 5k			5km
2015		Result	WAVA	Distance
26 Apr	London Marathon			26.2mi
12 Apr	Diss Duathlon			0km/30km/10.2km
5 Apr	CONAC Trowse 10K			10km
15 Mar	Barcelona Marathon PB	3:43:08	59.50	26.2mi
1 Jan	Wymondham New Years Day 10K SB	45:45	62.82	10km
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon SB	1:42:01	61.54	13.1mi
8 Nov	Blickling parkrun SB	21:04	67.21	5km
13 Apr	The Cambridge Duathlon			0km/25mi/10mi
16 Feb	Valentines 10K SB	43:49	65.06	10km
2013		Result	WAVA	Distance
15 Dec	Turkey Trot PB	1:13:34	63.99	10mi
24 Nov	Larking Gowen City of Norwich Half Marathon			13.1mi
6 Oct	Chester Marathon SB	4:29:21	48.47	26.2mi
1 Sep	Wissey Half Marathon PB	1:38:45	63.05	13.1mi
19 Jun	Wroxham 5K PB	19:38	71.56	5km
5 Jun	Bungay 10k Summer Series - Race 1 SB	42:18	67.39	10km
22 May	Great Yarmouth 5 Mile Series Race 3 PB	33:35	68.01	5mi
13 May	Cape Wrath Challenge 10k	44:34	63.96	10km
8 May	Great Yarmouth 5 Mile Series Race 2	34:00	67.18	5mi
27 Apr	Norwich parkrun	20:06	69.90	5km
24 Apr	Great Yarmouth 5 Mile series Race 1	33:37	67.95	5mi
20 Apr	Norwich Parkrun	20:21	69.04	5km
29 Mar	Roger Wing Charity 10k	44:16	64.40	10km
3 Mar	Swavesey Half Marathon	1:40:13	61.61	13.1mi
2012		Result	WAVA	Distance
16 Dec	Beccles 10 mile Turkey Trot SB	1:13:54	63.19	10mi
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:27	60.87	13.1mi
14 Oct	RYSTON Cross Country Grand Prix RACE 1	20:49	66.98	5km
13 Oct	Norwich parkrun	20:29	68.07	5km
26 Sep	PSUK 10 Mile Road Running Championships	1:15:32	61.82	10mi
2 Sep	Wissey Half Marathon	1:47:33	57.41	13.1mi
1 Aug	Bungay Black Dog Summer Series ( Race 3 )	44:40	63.31	10km
27 Jul	Worstead Festival 5 (RCGP 7) SB	33:40	67.31	5mi
4 Jul	Bungay Black Dog Summer Series ( Race 2 )	43:44	64.66	10km
1 Jul	Humpty Dumpty 10K (RCGP 5)	43:36	64.86	10km
10 Jun	Wymondham Midsummer 10 mile	1:16:20	61.17	10mi
3 Jun	Edingthorpe 5	35:35	63.69	5mi
23 May	Great Yarmouth 5m Series Race 3	33:47	67.08	5mi
16 May	Wroxham 5K SB	19:50	70.30	5km
9 May	Great Yarmouth 5m Series Race 2	33:50	66.98	5mi
6 May	Bespak Grand East Anglia Run PB	42:16	66.90	10km
8 Apr	Trowse 10k	43:29	65.03	10km
25 Feb	Norwich parkrun	20:34	67.28	5km
12 Feb	Valentines day 10K - RCGP 2	43:33	64.41	10km
14 Jan	Norwich Parkrun	21:12	65.27	5km
2011		Result	WAVA	Distance
23 Oct	East Coast Run			10km
14 Sep	PSUK 10 Mile Road Race Championships SB	1:17:11	60.01	10mi
24 Aug	Broadland 5K Series - Race 3 SB	20:35	67.23	5km
21 Aug	Reepham Summer 10k SB	45:02	62.29	10km
13 Aug	Norwich Parkrun	21:19	64.92	5km
29 Jul	Worstead Festival 5 SB	35:22	63.58	5mi
4 Jun	Norwich Parkrun	20:57	66.05	5km
25 May	Broadland 5K Series - Race 1	21:00	65.90	5km
18 May	GYRR 5 Mile Series - Race 3	35:36	63.16	5mi
4 May	GYRR 5 Mile Series - Race 2	36:17	61.97	5mi
2 May	Breckland 10k	45:20	61.88	10km
24 Apr	Trowse 10k	46:51	59.88	10km
2010		Result	WAVA	Distance
8 Sep	GMP 10 miler			10mi
25 Aug	Wroxham 5K	20:51	65.87	5km
23 Jul	Worstead Festival 5	34:20	64.98	5mi
13 Jun	Wymondham Midsummer 10 Mile			10mi
26 May	Wroxham 5k SB	20:37	66.62	5km
2 May	Bespak Grand East Anglia Run SB	42:36	65.33	10km
14 Apr	GYRR 5 Mile Series - Race 1 SB	34:10	65.30	5mi
21 Mar	Reading Half Marathon SB	1:43:27	58.71	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K	43:08	64.02	10km
31 Jan	Reedham Ten SB	1:14:19	61.32	10mi
2009		Result	WAVA	Distance
6 Dec	Grim Challenge	1:26:23	41.74	8mi
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:39	59.27	13.1mi
25 Oct	East Coast Run SB	45:34	60.60	10km
11 Oct	Marriott's Way 10k	45:36	60.55	10km
4 Oct	Jolly Jaguars 10k	46:31	59.36	10km
16 Sep	PSUK 10 Mile Road Race Llandudno SB	1:21:10	56.15	10mi
26 Aug	Wroxham 5K	21:37	63.06	5km
24 Jul	21st Worstead Festival 5 SB	35:51	61.75	5mi
24 Jun	Wroxham 5K SB	21:23	63.75	5km
5 Jun	Guy Fawkes 10k	46:07	59.87	10km
20 May	great yarmouth promenade 5 race 3	37:15	59.43	5mi
13 May	Shady Oak Tough 10k	54:19	50.84	10km
6 May	great yarmouth promenade 5 race 2	36:09	61.24	5mi
22 Apr	great yarmouth promenade 5 race 1	37:06	59.67	5mi
12 Apr	Trowse 10k	49:03	56.29	10km
29 Mar	Jolly Jaguars 10k	49:20	55.97	10km
15 Feb	The Valentine 10K	53:51	50.88	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
2025	59	2	0	0	0	0	0	0	0	0	0	0	60
2025	102	8	0	0	0	0	0	0	0	0	0	0	111
2025	14	0	0	0	0	0	0	0	0	0	0	0	14
2024	104	56	54	60	112	79	43	80	65	72	62	69	853
2024	0	0	0	0	0	0	0.4	0	0	0	0	0.1	0.5
2024	126	161	147	72	60	76	70	107	105	100	94	77	1192
2024	0	76	21	53	73	201	65	62	123	51	0	0	725
2023	101	93	65	65	76	65	64	78	61	58	64	67	855
2023	0	0	0	0	0	0	0	0	4	0	0	0	4
2023	106	109	120	131	101	120	104	123	92	124	79	66	1274
2023	49	52	0	64	142	157	92	54	215	55	44	11	937
2022	59	38	55	46	38	48	32	58	60	47	58	62	602
2022	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2022	106	104	108	101	114	82	100	91	83	59	106	101	1154
2022	68	6	58	159	151	362	287	180	128	49	0	23	1470
2021	0	0	82	99	102	75	67	71	72	102	67	72	809
2021	129	110	124	109	123	101	127	119	103	107	102	100	1354
2021	0	83	142	193	205	245	235	120	183	89	65	7	1567
2020	8	6	4	20	20	0	0	0	0	0	0	0	57
2020	9	2.4	2.8	0.3	0	0	0	0.4	0	0	0	0	14.9
2020	138	102	136	139	154	134	105	100	105	107	121	105	1446
2020	12	106	216	13	40	0	31	10	136	0	0	0	563
2019	1	14	0	8	17	13	9	0	0	0	3	2	67
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	1.6	3.2	21.7
2019	90	93	114	101	62	79	61	61	68	55	78	102	964
2019	204	209	282	456	403	347	49	0	15	0	0	0	1965
2018	1.7	13	3.5	4	5.1	6.1	0	0	1.9	2.6	0.2	0	38.1
2018	33	45	64	65	47	29	25	82	82	54	80	79	685
2018	165	554	437	348	841	636	615	88	235	364	85	47	4415
2017	5.8	9.9	9.2	7.5	11.9	4.7	10.2	12.8	3.9	2.4	11.1	3	92.4
2017	41	62	65	62	47	49	46	47	46	59	32	29	585
2017	191	223	326	445	492	482	784	370	134	64	0	44	3555
2016	10.3	5.2	5.3	3.8	7	13	10.9	11.2	6.7	3.9	5	4.3	86.6
2016	97	67	87	76	66	66	73	71	91	72	59	56	880
2016	352	312	312	245	399	376	322	372	245	276	41	126	3378
2015	3.1	0	5	4.4	10.5	3.1	17.1	8.7	11.6	8	5	5.5	81.9
2015	124	160	95	108	79	48	64	70	78	55	73	58	1013
2015	156	177	238	278	436	317	334	578	415	227	251	221	3627
2014	6.2	9.2	5.8	8.9	12	4.1	1.2	2.9	0	0	0	1	51.2
2014	89	87	93	79	73	61	107	95	104	99	83	125	1096
2014	407	441	537	612	644	712	676	238	156	179	212	145	4959
2013	0	0	0	0	0	0	0.5	5.2	0.5	5.4	6.2	7	24.8
2013	126	117	109	106	115	128	77	96	88	80	84	76	1201
2013	79	164	169	264	195	232	454	469	511	250	170	300	3257
2012	0	0	0	0	0	2	0	0	0	0	0	0	2
2012	108	102	107	117	112	114	107	100	107	119	118	86	1298
2012	27	50	19	0	76	19	30	127	186	22	0	2	557
2011	0	0	2	2	2	0	0	0	2	0	0	0	8
2011	30	40	76	58	69	38	85	100	70	100	101	88	855
2011	164	81	111	185	30	41	87	92	33	51	15	16	906
2010	0	0	0	0	0	0	0	0	9	0	0	0	9
2010	0	0.5	0.5	0	0	0	0	0	0	0	0	0	0.9
2010	142	107	69	112	122	85	99	88	41	54	55	0	973
2010	34	28	70	47	57	94	122	55	16	34	0	0	557
2009	0	0	0	0	9	11	0	0	6	0	0	0	26
2009	0	0	0	47	42	52	105	75	70	101	116	98	706
2009	0	0	0	161	218	180	98	122	70	74	0	0	923

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	Sat 11th Jan Jan 11
2.1mi, 45:07 Walk - General 1) 1mi - 19:04(19:04/mi) 77/96bpm [1468b/mi] 101cal 54/63rpm 2) 1mi - 19:45(19:45/mi) 75/82bpm [1481b/mi] 98cal 53/61rpm 3) 0.13mi - 6:19(47:38/mi) 73/83bpm [3478b/mi] 22cal 12/59rpm Add a comment	4.5mi, 46:38 Run - General 1) 4.45mi - 46:38(10:29/mi) 121/136bpm [1268b/mi] 549cal 290/446W Add a comment	0mi, 18:56 Cross - Yoga Add a comment 6mi, 59:47 Run - General 1) 0.86mi - 9:08(10:37/mi) 105/121bpm [1116b/mi] 98cal 283/447W 2) 0mi - 9(1:39:26/mi) 103/106bpm [10242b/mi] 1cal 3) 0.07mi - 30(6:59/mi) 97/113bpm [678b/mi] 4cal 408/608W 4) 0.02mi - 20(19:58/mi) 131/138bpm [2616b/mi] 4cal 332/609W 5) 0.09mi - 56(10:37/mi) 115/127bpm [1221b/mi] 10cal 250/338W 6) 0.07mi - 30(6:44/mi) 114/134bpm [768b/mi] 7cal 500/602W 7) 0.02mi - 20(19:42/mi) 136/138bpm [2680b/mi] 4cal 251/601W 8) 0.09mi - 54(10:20/mi) 116/133bpm [1199b/mi] 10cal 242/278W 9) 0.08mi - 30(6:32/mi) 123/144bpm [803b/mi] 7cal 502/608W 10) 0.02mi - 20(18:13/mi) 140/145bpm [2551b/mi] 5cal 202/602W 11) 0.09mi - 54(10:28/mi) 120/137bpm [1256b/mi] 10cal 251/300W 12) 0.08mi - 30(6:33/mi) 119/136bpm [779b/mi] 7cal 515/654W 13) 0.02mi - 20(18:43/mi) 141/146bpm [2638b/mi] 5cal 353/652W 14) 0.09mi - 53(10:05/mi) 120/136bpm [1209b/mi] 10cal 253/299W 15) 0.08mi - 30(6:24/mi) 123/139bpm [788b/mi] 7cal 537/674W 16) 0.02mi - 20(17:16/mi) 142/144bpm [2451b/mi] 5cal 376/675W 17) 0.08mi - 55(11:05/mi) 121/140bpm [1341b/mi] 10cal 214/271W 18) 0.08mi - 30(6:12/mi) 123/141bpm [763b/mi] 7cal 518/666W 19) 0.02mi - 20(17:28/mi) 145/149bpm [2532b/mi] 5cal 240/690W 20) 0.09mi - 1:04(11:17/mi) 124/145bpm [1398b/mi] 13cal 235/299W 21) 0.08mi - 30(5:58/mi) 123/144bpm [734b/mi] 7cal 553/702W 22) 0.02mi - 20(17:25/mi) 148/152bpm [2579b/mi] 5cal 296/665W 23) 0.08mi - 56(10:54/mi) 128/146bpm [1395b/mi] 10cal 218/296W 24) 0.05mi - 30(9:25/mi) 131/145bpm [1233b/mi] 7cal 329/648W 25) 0.04mi - 20(9:19/mi) 137/144bpm [1277b/mi] 4cal 262/382W 26) 0.03mi - 1:14(46:59/mi) 106/132bpm [4980b/mi] 8cal 34/316W 27) 0.23mi - 1:30(6:27/mi) 128/149bpm [826b/mi] 18cal 448/576W 28) 0.02mi - 30(20:38/mi) 147/152bpm [3033b/mi] 7cal 200/466W 29) 0.25mi - 2:36(10:22/mi) 116/138bpm [1203b/mi] 28cal 285/411W 30) 0.23mi - 1:30(6:33/mi) 137/155bpm [897b/mi] 21cal 454/565W 31) 0.02mi - 30(24:10/mi) 149/156bpm [3600b/mi] 7cal 164/467W 32) 0.25mi - 2:45(11:00/mi) 117/136bpm [1287b/mi] 28cal 263/358W 33) 0.23mi - 1:30(6:31/mi) 134/156bpm [872b/mi] 21cal 472/582W 34) 0.02mi - 30(25:44/mi) 150/156bpm [3860b/mi] 7cal 151/463W 35) 0.25mi - 2:26(9:44/mi) 120/136bpm [1167b/mi] 27cal 309/365W 36) 0.23mi - 1:30(6:38/mi) 136/155bpm [902b/mi] 25cal 445/531W 37) 0.03mi - 30(17:02/mi) 154/157bpm [2624b/mi] 8cal 235/482W 38) 0.23mi - 2:19(9:59/mi) 121/145bpm [1208b/mi] 26cal 299/358W 39) 0.23mi - 1:30(6:35/mi) 132/155bpm [870b/mi] 21cal 434/541W 40) 0.02mi - 30(21:14/mi) 153/157bpm [3249b/mi] 8cal 174/473W 41) 0.25mi - 2:48(11:08/mi) 118/146bpm [1313b/mi] 31cal 269/345W 42) 0.23mi - 1:30(6:30/mi) 137/156bpm [891b/mi] 21cal 454/549W 43) 0.02mi - 30(28:19/mi) 153/158bpm [4332b/mi] 8cal 103/482W 44) 1.02mi - 11:11(10:59/mi) 114/144bpm [1252b/mi] 122cal 267/391W Add a comment 3.1mi, 1:01:06 Walk - General 1) 1mi - 21:34(21:34/mi) 80/93bpm [1725b/mi] 115cal 44/71rpm 2) 1mi - 17:11(17:11/mi) 81/87bpm [1391b/mi] 100cal 54/63rpm 3) 1mi - 19:42(19:42/mi) 76/86bpm [1497b/mi] 102cal 48/120rpm 4) 0.14mi - 2:40(19:40/mi) 79/90bpm [1553b/mi] 15cal 49/60rpm Add a comment	2.6mi, 53:15 Walk - General 1) 1mi - 20:26(20:26/mi) 72/82bpm [1472b/mi] 105cal 49/61rpm 2) 1mi - 18:21(18:21/mi) 71/79bpm [1303b/mi] 99cal 53/62rpm 3) 0.64mi - 14:27(22:38/mi) 72/82bpm [1629b/mi] 72cal 41/59rpm Add a comment	3.4mi, 34:42 Run - General 1) 3.38mi - 34:42(10:15/mi) 111/130bpm [1138b/mi] 377cal 295/457W Add a comment	1.1mi, 24:43 Walk - General 1) 1mi - 22:55(22:55/mi) 70/86bpm [1604b/mi] 106cal 42/75rpm 2) 0.08mi - 1:48(23:37/mi) 77/82bpm [1818b/mi] 10cal 39/60rpm Add a comment 2.5mi, 49:13 Walk - General 1) 1mi - 21:20(21:20/mi) 79/91bpm [1685b/mi] 108cal 46/63rpm 2) 1mi - 18:46(18:46/mi) 81/89bpm [1521b/mi] 102cal 52/61rpm 3) 0.49mi - 9:07(18:29/mi) 81/85bpm [1498b/mi] 50cal 53/62rpm Add a comment	0mi, 14:31 Cross - Yoga Add a comment 6.5mi, 54:53 Run - General 1) 3.1mi - 22:33(7:17/mi) 151/169bpm [1100b/mi] 354cal 408/523W 2) 3.43mi - 32:20(9:26/mi) 131/171bpm [1235b/mi] 406cal 312/464W Add a comment 3.9mi, 40:55 Run - General 1) 3.89mi - 40:54(10:30/mi) 119/139bpm [1250b/mi] 474cal 281/469W 2) 0mi - 1(7:34/mi) 114/115bpm [863b/mi] 128/131W Add a comment
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	Sat 18th Jan Jan 18
0mi, 16:29 Cross - Yoga Add a comment 3.3mi, 1:02:21 Walk - General 1) 1mi - 21:00(21:00/mi) 73/97bpm [1533b/mi] 107cal 47/64rpm 2) 1mi - 17:39(17:39/mi) 73/84bpm [1289b/mi] 100cal 54/62rpm 3) 1mi - 17:37(17:37/mi) 75/89bpm [1321b/mi] 105cal 53/119rpm 4) 0.29mi - 6:05(21:15/mi) 74/81bpm [1573b/mi] 30cal 44/64rpm Add a comment	4mi, 43:40 Run - General 1) 4.01mi - 43:40(10:53/mi) 115/127bpm [1252b/mi] 486cal 278/402W Add a comment	5.7mi, 57:45 Run - General 1) 1.11mi - 12:41(11:24/mi) 106/122bpm [1209b/mi] 127cal 239/398W 2) 0mi - 5(32:51/mi) 83/86bpm [2726b/mi] 17/87W 3) 0.12mi - 51(7:19/mi) 111/134bpm [811b/mi] 9cal 416/532W 4) 0.03mi - 30(19:57/mi) 123/134bpm [2454b/mi] 6cal 82/157W 5) 0.11mi - 1:18(11:35/mi) 104/112bpm [1205b/mi] 12cal 236/325W 6) 0.15mi - 1:00(6:32/mi) 112/141bpm [732b/mi] 14cal 503/603W 7) 0.02mi - 30(20:20/mi) 141/145bpm [2868b/mi] 7cal 204/560W 8) 0.16mi - 1:36(10:08/mi) 116/130bpm [1176b/mi] 18cal 258/303W 9) 0.15mi - 1:00(6:40/mi) 129/148bpm [859b/mi] 14cal 483/584W 10) 0.03mi - 30(18:54/mi) 144/148bpm [2723b/mi] 7cal 189/523W 11) 0.14mi - 1:20(9:48/mi) 118/131bpm [1155b/mi] 15cal 262/318W 12) 0.15mi - 1:00(6:29/mi) 134/152bpm [869b/mi] 15cal 536/605W 13) 0.03mi - 30(19:07/mi) 150/154bpm [2868b/mi] 7cal 164/575W 14) 0.16mi - 1:33(9:46/mi) 123/140bpm [1201b/mi] 19cal 279/322W 15) 0.16mi - 1:00(6:15/mi) 138/154bpm [863b/mi] 16cal 514/614W 16) 0.02mi - 30(20:35/mi) 154/159bpm [3169b/mi] 7cal 137/591W 17) 0.16mi - 1:50(11:31/mi) 123/145bpm [1417b/mi] 21cal 234/300W 18) 0.16mi - 1:00(6:13/mi) 136/158bpm [845b/mi] 13cal 523/622W 19) 0.02mi - 30(32:25/mi) 154/159bpm [4993b/mi] 8cal 110/590W 20) 0.17mi - 1:42(10:04/mi) 126/144bpm [1268b/mi] 21cal 270/334W 21) 0.16mi - 1:00(6:25/mi) 138/157bpm [884b/mi] 15cal 536/616W 22) 0.02mi - 30(21:06/mi) 155/159bpm [3271b/mi] 7cal 178/567W 23) 0.15mi - 1:37(10:49/mi) 125/147bpm [1353b/mi] 19cal 247/297W 24) 0.16mi - 1:00(6:19/mi) 138/158bpm [872b/mi] 15cal 518/612W 25) 0.02mi - 30(20:07/mi) 157/161bpm [3158b/mi] 8cal 160/590W 26) 0.17mi - 1:44(10:23/mi) 129/149bpm [1339b/mi] 22cal 261/330W 27) 0.16mi - 1:00(6:17/mi) 138/158bpm [868b/mi] 15cal 522/601W 28) 0.01mi - 30(35:32/mi) 155/161bpm [5507b/mi] 8cal 110/591W 29) 0.16mi - 1:51(11:40/mi) 126/146bpm [1470b/mi] 21cal 225/290W 30) 0.16mi - 1:00(6:14/mi) 136/158bpm [847b/mi] 13cal 528/626W 31) 0.02mi - 30(24:43/mi) 156/161bpm [3856b/mi] 8cal 137/574W 32) 0.16mi - 1:51(11:53/mi) 125/149bpm [1486b/mi] 20cal 228/291W 33) 0.16mi - 1:00(6:12/mi) 135/157bpm [837b/mi] 17cal 534/606W 34) 0.02mi - 30(21:12/mi) 157/161bpm [3329b/mi] 8cal 168/561W 35) 0.17mi - 2:00(11:32/mi) 125/149bpm [1441b/mi] 21cal 201/304W 36) 0.93mi - 10:02(10:46/mi) 124/135bpm [1335b/mi] 118cal 303/427W 37) 0.01mi - 11(17:06/mi) 101/105bpm [1728b/mi] 1cal 58/132W Add a comment 2.7mi, 52:06 Walk - General 1) 1mi - 20:26(20:26/mi) 79/91bpm [1614b/mi] 106cal 48/61rpm 2) 1mi - 17:43(17:43/mi) 80/88bpm [1417b/mi] 100cal 55/60rpm 3) 0.73mi - 13:58(19:07/mi) 80/87bpm [1530b/mi] 75cal 50/60rpm Add a comment	0.6mi, 30:34 Walk - General 1) 0.64mi - 30:34(47:30/mi) 67/86bpm [3183b/mi] 95cal 4/60rpm Add a comment	1.1mi, 20:44 Walk - General 1) 1mi - 20:38(20:38/mi) 71/86bpm [1465b/mi] 84cal 26/75rpm 2) 0.08mi - 6(1:14/mi) 77/77bpm [95b/mi] Add a comment 2.1mi, 42:49 Walk - General 1) 1mi - 21:09(21:09/mi) 78/89bpm [1650b/mi] 110cal 44/64rpm 2) 1mi - 19:01(19:01/mi) 78/84bpm [1483b/mi] 103cal 50/61rpm 3) 0.14mi - 2:38(18:45/mi) 79/88bpm [1481b/mi] 15cal 54/61rpm Add a comment	1mi, 24:47 Walk - General 1) 1mi - 24:41(24:41/mi) 75/93bpm [1852b/mi] 115cal 37/57rpm 2) 0mi - 5(1:09:22/mi) 75/76bpm [5202b/mi] Add a comment 4.6mi, 41:22 Run - General 1) 4.63mi - 41:22(8:57/mi) 125/141bpm [1118b/mi] 534cal 339/472W Add a comment 2.6mi, 50:56 Walk - General 1) 1mi - 21:21(21:21/mi) 79/87bpm [1687b/mi] 113cal 46/61rpm 2) 1mi - 18:04(18:04/mi) 79/87bpm [1427b/mi] 101cal 53/61rpm 3) 0.6mi - 11:31(19:11/mi) 78/86bpm [1496b/mi] 61cal 50/60rpm Add a comment	1.5mi, 34:38 Walk - General 1) 1mi - 22:40(22:40/mi) 75/94bpm [1700b/mi] 110cal 42/77rpm 2) 0.52mi - 11:58(22:55/mi) 88/99bpm [2017b/mi] 62cal 39/59rpm Add a comment 3.1mi, 21:27 Run - General 1) 1mi - 6:58(6:58/mi) 141/151bpm [983b/mi] 104cal 429/528W 2) 1mi - 7:08(7:08/mi) 156/164bpm [1113b/mi] 116cal 438/525W 3) 1mi - 6:43(6:43/mi) 162/167bpm [1089b/mi] 114cal 427/491W 4) 0.1mi - 38(6:01/mi) 167/167bpm [1004b/mi] 11cal 428/448W Add a comment 1.3mi, 15:49 Run - General 1) 1.3mi - 15:49(12:09/mi) 107/132bpm [1299b/mi] 157cal 240/454W Add a comment 1.5mi, 30:26 Walk - General 1) 1mi - 20:36(20:36/mi) 75/87bpm [1546b/mi] 106cal 46/59rpm 2) 0.5mi - 9:49(19:39/mi) 76/85bpm [1493b/mi] 51cal 48/60rpm Add a comment
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	Sat 25th Jan Jan 25
10.1mi, 1:26:34 Run - General 1) 1mi - 8:44(8:44/mi) 120/132bpm [1047b/mi] 111cal 343/476W 2) 1mi - 8:45(8:45/mi) 130/137bpm [1137b/mi] 119cal 353/447W 3) 1mi - 8:32(8:32/mi) 130/135bpm [1110b/mi] 114cal 342/403W 4) 1mi - 8:30(8:30/mi) 135/147bpm [1148b/mi] 118cal 356/466W 5) 1mi - 8:39(8:39/mi) 135/140bpm [1167b/mi] 119cal 347/400W 6) 1mi - 8:39(8:39/mi) 134/139bpm [1160b/mi] 117cal 340/367W 7) 1mi - 8:42(8:42/mi) 133/138bpm [1157b/mi] 112cal 338/395W 8) 1mi - 8:43(8:43/mi) 136/141bpm [1185b/mi] 118cal 343/399W 9) 1mi - 8:37(8:37/mi) 138/146bpm [1189b/mi] 118cal 346/448W 10) 1mi - 8:22(8:22/mi) 140/149bpm [1171b/mi] 117cal 355/432W 11) 0.05mi - 21(7:12/mi) 148/149bpm [1064b/mi] 5cal 371/373W Add a comment 1mi, 11:20 Run - General 1) 1mi - 11:04(11:04/mi) 105/121bpm [1162b/mi] 116cal 268/493W 2) 0.02mi - 16(16:42/mi) 117/118bpm [1954b/mi] 3cal 265/363W Add a comment	0mi, 20:58 Cross - Yoga Add a comment 1mi, 24:50 Walk - General 1) 1mi - 24:47(24:47/mi) 65/85bpm [1611b/mi] 82cal 20/105rpm 2) 0.03mi - 3(1:33/mi) 58/59bpm [90b/mi] Add a comment 4.6mi, 1:37:50 Walk - General 1) 1mi - 21:16(21:16/mi) 74/82bpm [1574b/mi] 107cal 47/60rpm 2) 1mi - 21:07(21:07/mi) 74/91bpm [1563b/mi] 101cal 47/75rpm 3) 1mi - 20:32(20:32/mi) 73/86bpm [1499b/mi] 102cal 48/93rpm 4) 1mi - 19:38(19:38/mi) 72/90bpm [1414b/mi] 102cal 50/62rpm 5) 0.62mi - 15:17(24:43/mi) 71/80bpm [1755b/mi] 66cal 40/60rpm Add a comment	4.2mi, 44:40 Run - General 1) 1mi - 9:33(9:33/mi) 113/122bpm [1079b/mi] 115cal 300/364W 2) 0.06mi - 1:09(19:17/mi) 105/123bpm [2024b/mi] 10cal 127/372W 3) 0.03mi - 54(31:56/mi) 89/103bpm [2843b/mi] 4cal 67/143W 4) 0.07mi - 30(6:44/mi) 82/95bpm [552b/mi] 3cal 451/645W 5) 0.02mi - 20(21:24/mi) 108/132bpm [2312b/mi] 3cal 188/605W 6) 0.1mi - 59(9:51/mi) 131/133bpm [1291b/mi] 13cal 255/398W 7) 0.08mi - 30(6:04/mi) 132/138bpm [801b/mi] 8cal 515/639W 8) 0.02mi - 20(17:20/mi) 143/146bpm [2479b/mi] 5cal 238/623W 9) 0.09mi - 1:01(10:49/mi) 141/144bpm [1525b/mi] 13cal 239/280W 10) 0.08mi - 30(6:01/mi) 139/143bpm [836b/mi] 8cal 486/654W 11) 0.02mi - 20(14:15/mi) 142/143bpm [2023b/mi] 5cal 365/647W 12) 0.08mi - 54(11:09/mi) 142/142bpm [1582b/mi] 12cal 198/275W 13) 0.08mi - 30(6:07/mi) 137/140bpm [837b/mi] 7cal 479/633W 14) 0.02mi - 20(15:41/mi) 143/145bpm [2242b/mi] 5cal 129/643W 15) 0.09mi - 1:02(12:02/mi) 139/143bpm [1672b/mi] 13cal 206/259W 16) 0.08mi - 30(5:57/mi) 136/139bpm [810b/mi] 7cal 552/661W 17) 0.02mi - 20(15:22/mi) 141/144bpm [2166b/mi] 5cal 276/654W 18) 0.14mi - 1:41(12:10/mi) 142/149bpm [1727b/mi] 22cal 197/339W 19) 0.11mi - 43(6:31/mi) 138/150bpm [898b/mi] 10cal 541/685W 20) 0.02mi - 30(23:28/mi) 148/151bpm [3474b/mi] 8cal 64/140W 21) 0.09mi - 57(10:03/mi) 144/148bpm [1446b/mi] 14cal 220/265W 22) 0.14mi - 1:00(6:56/mi) 148/153bpm [1027b/mi] 16cal 546/659W 23) 0.02mi - 30(20:10/mi) 153/164bpm [3086b/mi] 7cal 99/515W 24) 0.13mi - 1:26(11:07/mi) 173/174bpm [1922b/mi] 27cal 222/268W 25) 0.15mi - 1:00(6:35/mi) 169/175bpm [1112b/mi] 18cal 575/675W 26) 0.02mi - 30(22:03/mi) 171/176bpm [3770b/mi] 10cal 134/546W 27) 0.14mi - 1:36(11:10/mi) 144/148bpm [1609b/mi] 21cal 216/267W 28) 0.15mi - 1:00(6:40/mi) 145/153bpm [967b/mi] 15cal 557/660W 29) 0.03mi - 30(19:17/mi) 152/155bpm [2931b/mi] 8cal 197/567W 30) 0.15mi - 1:46(11:46/mi) 141/150bpm [1660b/mi] 23cal 185/269W 31) 0.15mi - 1:00(6:39/mi) 150/161bpm [998b/mi] 16cal 535/649W 32) 0.03mi - 30(14:36/mi) 161/164bpm [2350b/mi] 8cal 261/562W 33) 0.72mi - 10:20(14:17/mi) 137/156bpm [1958b/mi] 114cal 205/450W Add a comment 0mi, 28:56 Cross - Strength Add a comment 2.5mi, 48:34 Walk - General 1) 1mi - 21:47(21:47/mi) 78/89bpm [1699b/mi] 113cal 44/65rpm 2) 1mi - 17:38(17:38/mi) 79/90bpm [1394b/mi] 99cal 56/60rpm 3) 0.5mi - 9:09(18:19/mi) 78/82bpm [1428b/mi] 50cal 53/60rpm Add a comment	2.2mi, 45:58 Walk - General 1) 1mi - 21:04(21:04/mi) 70/89bpm [1474b/mi] 102cal 48/60rpm 2) 1mi - 19:19(19:19/mi) 66/76bpm [1275b/mi] 97cal 50/62rpm 3) 0.16mi - 5:36(34:22/mi) 72/80bpm [2474b/mi] 24cal 25/62rpm Add a comment	4mi, 39:15 Run - General 1) 4.01mi - 39:15(9:48/mi) 123/136bpm [1205b/mi] 482cal 304/434W Add a comment	0mi, 33:39 Cross - Strength Add a comment 2.2mi, 46:39 Walk - General 1) 1mi - 20:00(20:00/mi) 81/103bpm [1620b/mi] 109cal 48/63rpm 2) 1mi - 18:44(18:44/mi) 83/95bpm [1555b/mi] 103cal 50/79rpm 3) 0.19mi - 7:54(40:35/mi) 75/91bpm [3043b/mi] 32cal 18/70rpm Add a comment	1.6mi, 35:18 Walk - General 1) 1mi - 21:11(21:11/mi) 86/125bpm [1822b/mi] 122cal 45/60rpm 2) 0.61mi - 14:07(23:08/mi) 78/103bpm [1805b/mi] 69cal 41/76rpm Add a comment 3.1mi, 22:55 Run - General 1) 3.11mi - 22:55(7:22/mi) 149/165bpm [1099b/mi] 357cal 412/540W Add a comment 0.7mi, 9:27 Run - General 1) 0.68mi - 9:27(13:58/mi) 102/128bpm [1424b/mi] 87cal 202/532W Add a comment
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	Sat 1st Feb Feb 1
10.8mi, 1:40:07 Run - General 1) 10.76mi - 1:40:07(9:18/mi) 125/143bpm [1163b/mi] 1254cal 324/456W Add a comment 3.6mi, 1:09:56 Walk - General 1) 1mi - 19:10(19:10/mi) 74/88bpm [1419b/mi] 105cal 49/66rpm 2) 1mi - 19:13(19:13/mi) 82/93bpm [1576b/mi] 107cal 50/63rpm 3) 1mi - 19:39(19:39/mi) 79/97bpm [1552b/mi] 106cal 48/64rpm 4) 0.64mi - 11:54(18:43/mi) 80/90bpm [1497b/mi] 65cal 51/61rpm Add a comment	0mi, 35:19 Cross - Strength Add a comment 4.2mi, 45:00 Run - General 1) 4mi - 43:23(10:51/mi) 112/129bpm [1215b/mi] 466cal 274/445W 2) 0.15mi - 1:37(10:55/mi) 117/121bpm [1278b/mi] 18cal 275/362W Add a comment	0mi, 32:41 Cross - Yoga Add a comment 4.3mi, 41:49 Run - General 1) 0.81mi - 8:02(9:58/mi) 108/118bpm [1076b/mi] 91cal 284/340W 2) 0.01mi - 18(29:29/mi) 91/91bpm [2683b/mi] 2cal 3) 0.14mi - 1:00(7:03/mi) 118/141bpm [831b/mi] 11cal 521/638W 4) 0.03mi - 30(18:44/mi) 142/146bpm [2659b/mi] 7cal 210/595W 5) 0.14mi - 1:16(9:22/mi) 119/134bpm [1116b/mi] 15cal 263/324W 6) 0.15mi - 1:00(6:42/mi) 130/149bpm [871b/mi] 15cal 533/668W 7) 0.03mi - 30(17:49/mi) 149/153bpm [2654b/mi] 7cal 254/633W 8) 0.13mi - 1:15(9:29/mi) 122/140bpm [1157b/mi] 15cal 241/305W 9) 0.15mi - 1:00(6:34/mi) 134/155bpm [879b/mi] 15cal 569/670W 10) 0.02mi - 30(23:08/mi) 158/164bpm [3655b/mi] 8cal 179/604W 11) 0.14mi - 1:23(9:54/mi) 124/144bpm [1228b/mi] 17cal 247/309W 12) 0.15mi - 1:00(6:31/mi) 139/157bpm [906b/mi] 16cal 547/669W 13) 0.03mi - 30(19:58/mi) 154/160bpm [3076b/mi] 8cal 153/621W 14) 0.14mi - 1:22(9:38/mi) 127/147bpm [1224b/mi] 17cal 250/308W 15) 0.16mi - 1:00(6:27/mi) 139/159bpm [896b/mi] 16cal 581/687W 16) 0.03mi - 30(17:51/mi) 158/161bpm [2820b/mi] 8cal 202/648W 17) 0.15mi - 1:43(11:45/mi) 125/151bpm [1468b/mi] 19cal 206/298W 18) 0.16mi - 1:00(6:23/mi) 136/158bpm [869b/mi] 14cal 571/695W 19) 0.03mi - 30(18:58/mi) 158/161bpm [2996b/mi] 8cal 206/653W 20) 0.15mi - 1:27(9:53/mi) 130/153bpm [1285b/mi] 18cal 231/299W 21) 0.16mi - 1:00(6:23/mi) 142/160bpm [906b/mi] 16cal 580/710W 22) 0.03mi - 30(18:19/mi) 160/163bpm [2930b/mi] 8cal 257/657W 23) 0.15mi - 1:47(11:42/mi) 128/156bpm [1497b/mi] 20cal 211/294W 24) 0.11mi - 1:00(9:29/mi) 124/140bpm [1175b/mi] 13cal 373/566W 25) 0.03mi - 30(18:40/mi) 128/137bpm [2389b/mi] 6cal 100/119W 26) 0.2mi - 2:24(12:15/mi) 114/126bpm [1397b/mi] 23cal 238/356W 27) 0.12mi - 1:00(8:21/mi) 133/148bpm [1110b/mi] 13cal 419/651W 28) 0.05mi - 30(9:33/mi) 133/143bpm [1271b/mi] 6cal 220/291W 29) 0.04mi - 49(23:23/mi) 120/127bpm [2806b/mi] 7cal 105/292W 30) 0.15mi - 55(6:13/mi) 134/157bpm [833b/mi] 12cal 576/664W 31) 0.01mi - 30(34:41/mi) 155/157bpm [5376b/mi] 8cal 88/631W 32) 0.51mi - 5:07(10:02/mi) 127/150bpm [1275b/mi] 64cal 331/427W Add a comment 2.5mi, 45:37 Walk - General 1) 1mi - 18:26(18:26/mi) 73/94bpm [1346b/mi] 97cal 54/73rpm 2) 1mi - 18:52(18:52/mi) 77/97bpm [1453b/mi] 110cal 53/79rpm 3) 0.45mi - 8:18(18:26/mi) 75/89bpm [1382b/mi] 47cal 53/61rpm Add a comment	2.1mi, 45:16 Walk - General 1) 1mi - 24:03(24:03/mi) 69/80bpm [1659b/mi] 109cal 39/79rpm 2) 1mi - 19:05(19:05/mi) 70/83bpm [1335b/mi] 100cal 50/62rpm 3) 0.11mi - 2:09(20:05/mi) 72/78bpm [1446b/mi] 12cal 51/57rpm Add a comment	0mi, 25:14 Cross - Strength Add a comment 4.4mi, 43:29 Run - General 1) 4.42mi - 43:29(9:50/mi) 122/138bpm [1199b/mi] 524cal 301/446W Add a comment	0mi, 22:45 Cross - Yoga Add a comment 1.7mi, 34:25 Walk - General 1) 1mi - 21:31(21:31/mi) 77/91bpm [1656b/mi] 110cal 44/59rpm 2) 0.65mi - 12:54(19:43/mi) 79/91bpm [1558b/mi] 68cal 47/58rpm Add a comment	8.4mi, 1:09:47 Run - General 1) 0.39mi - 4:57(12:49/mi) 48cal 219/419W 2) 0.03mi - 45(26:10/mi) 77/77bpm [2015b/mi] 3cal 78/113W 3) 2.3mi - 20:42(9:00/mi) 126/140bpm [1134b/mi] 270cal 319/458W 4) 3.1mi - 21:10(6:50/mi) 156/170bpm [1065b/mi] 344cal 441/563W 5) 2.57mi - 22:13(8:39/mi) 138/168bpm [1193b/mi] 309cal 368/533W Add a comment 1.7mi, 50:26 Walk - General 1) 1mi - 21:15(21:15/mi) 79/93bpm [1678b/mi] 109cal 45/58rpm 2) 0.66mi - 29:11(43:56/mi) 70/88bpm [3075b/mi] 99cal 17/65rpm Add a comment

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