covbaldy

Last on at 9am, 8th Nov 2024

M50

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Cambridge & Coleridge AC | Royston Runners

About Me
I used to run hard in the early 1990's but the beer train that was uni put pay to that! Now back into it - its in the blood and never leaves you. I just hope for a decent length of time to stay fit and take down some of my weaker PB's from this time around. I have two major target(s) if I stay fit one is to take my dads family PB of 2.42!!!!!! Its getting closer... My main aim though is to progress into Aquathlon, I raced once over the distance, loved it... just gotta take a minute at least from my 750m swim time! Show More...

About Me

I used to run hard in the early 1990's but the beer train that was uni put pay to that! Now back into it - its in the blood and never leaves you. I just hope for a decent length of time to stay fit and take down some of my weaker PB's from this time around.

I have two major target(s) if I stay fit one is to take my dads family PB of 2.42!!!!!!
Its getting closer...

My main aim though is to progress into Aquathlon, I raced once over the distance, loved it... just gotta take a minute at least from my 750m swim time!

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Recent Blogs
Race The Train	Aug 2010
Another perspective.	Mar 2010
Blah de blah	Jan 2010
Lastest update...	Jan 2010
In betweeners	Jan 2010

My parkrun
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Recent Training
21st Jan	General	7mi	1:01:59
20th Jan	General	0.2mi	23:07
18th Jan	General	11.3mi	1:23:19
17th Jan	General	0.1mi	2:33
17th Jan	General	0.5mi	12:50

12 Month Benchmarks	Run	Bike
Mile	5:21	1:16
5k	18:21	8:52
5mi	31:51	14:41
10k	39:55	18:38
10mi	1:05:21	30:49
Half	1:45:31	40:08

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Best Times
Best WAVA

Dist	Races	1991	2008	2009	2010	2011	2012	2013	PB	WB
1500m	1							4:45 77.53	4:45 5:06/mi	77.53
3000m	2							9:56 79.50	9:56 5:20/mi	79.50
5km	14			17:13 76.35	17:06 77.42	17:01 78.37		16:48 80.55	16:48 5:24/mi	80.55
4mi	1		24:17 69.73						24:17 6:04/mi	69.73
5mi	8	26:07 80.72	30:23 70.08	28:36 74.80	28:15 75.72		27:38 78.90		26:07 5:13/mi	80.72
5.2mi	1				31:16 71.25				31:16 6:01/mi	71.25
5.4mi	1							30:19 78.09	30:19 5:38/mi	78.09
10km	15	33:17 79.48	38:18 69.56	35:42 74.93	36:01 74.63	35:58 75.15			33:17 5:21/mi	79.48
12km	1			41:47 77.64					41:47 5:36/mi	77.64
10mi	2		1:01:48 71.27			1:00:01 74.38			1:00:01 6:00/mi	74.38
13.1mi	6	1:14:47 77.58	1:21:36 71.44			1:18:23 75.32		1:16:56 77.72	1:14:47 5:43/mi	77.72
14mi	1				1:35:39 65.92				1:35:39 6:50/mi	65.92
14.1mi	1				1:28:20 71.71				1:28:20 6:17/mi	71.71
30km	1				2:14:10 63.55				2:14:10 7:12/mi	63.55
20mi	1				2:11:38 70.17				2:11:38 6:35/mi	70.17
26.2mi	2				2:55:03 70.36			2:49:29 73.97	2:49:29 6:28/mi	73.97

2019		Result	WAVA	Distance
5 May	Asda Foundation GEAR 10k			10km
7 Apr	Cambridge Cambourne 10k			10km
30 Mar	Orion 15			15mi
10 Mar	Boundary Run			26.2mi
3 Mar	Cambridge Half Marathon			13.1mi
10 Feb	Sunday League XC #5 Royston			5mi
27 Jan	Gransden Muddy Fun Run			13.1mi
2017		Result	WAVA	Distance
15 Oct	Cambourne 5k			5km
2014		Result	WAVA	Distance
12 Jan	Cross Country League Royston			5.4mi
5 Jan	Cambs XC Championships			10km
2013		Result	WAVA	Distance
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan			1mi
8 Dec	Cross Country League Trent Park			5mi
24 Nov	Cross Country League 2 Grovelands			5mi
10 Nov	Stebbing 10			10mi
3 Nov	Frostbite Friendly League Bushfield			5mi
27 Oct	Cross Country League 1 Cheshunt			5mi
13 Oct	Great Eastern Run SB	1:16:56	77.72	13.1mi
5 Oct	Coniston 15km			15km
7 Aug	EVAC T&F 3000m PB	9:56	79.50	3000m
3 Jul	EVAC Track and Field League Match 3 Bedford PB	4:45	77.53	1500m
5 Jun	Peterborough 5k Grand Prix - Ferry Meadows 1 PB	16:48	80.55	5km
21 Apr	London Marathon PB	2:49:29	73.97	26.2mi
13 Apr	National Men's 12 stage relays- Long Leg PB	30:19	78.09	5.38mi
10 Mar	Cambridge Half Marathon	1:17:12	76.93	13.1mi
2012		Result	WAVA	Distance
4 Nov	Frostbite Friendly League Bushfield SB	27:38	78.90	5mi
2011		Result	WAVA	Distance
20 Nov	St Neots Riverside Half Marathon SB	1:18:23	75.32	13.1mi
30 Oct	Fenland 10 PB	1:00:01	74.38	10mi
4 Sep	Bedford Harriers 10K SB	35:58	75.15	10km
1 Sep	Kevin Henry 5k League-Haverhill	17:20	76.94	5km
21 Aug	NiceTri Sprint Triathlon 3	1:13:13		750m/25km/5km
9 Aug	Biggleswade AC 3000m Time Trial PB	10:10	76.55	3km
4 Aug	Kevin Henry 5k League-Newmarket	17:30	76.20	5km
30 Jul	Southern Men's League - Cambridge SB	17:01	78.37	5km
21 Jul	Girton 5k	17:26	76.49	5km
12 Jun	The Heroes Half Marathon	1:19:43	74.06	13.1mi
2 Jun	Kevin Henry 5k League-Saffron Walden	18:02	73.95	5km
30 May	Hatfield Broad Oak 10K Road Race	36:15	74.56	10km
12 May	Summer 5k League - Cambridge Tri Club, Impington	17:13	77.46	5km
2 May	Breckland 10k	36:44	73.58	10km
3 Apr	Cambridge Cambourne 10k	37:24	72.27	10km
2010		Result	WAVA	Distance
18 Sep	Round Norfolk Relay - stage 2 PB	1:28:20	71.71	14.06mi
2 Sep	Kevin Henry 5K League - Newmarket SB	17:06	77.42	5km
21 Aug	Race the Train PB	1:35:39	65.92	14mi
18 Jul	Worcester Pitchcroft 10k	36:38	73.37	10km
17 Jul	Coventry parkrun	17:31	75.58	5km
3 Jul	Cambridge parkrun	17:44	74.66	5km
1 Jul	Kevin Henry League 5K - Saffron Walden	18:55	69.99	5km
27 Jun	Stansted 10k	40:06	67.03	10km
25 Apr	London Marathon SB	2:55:03	70.36	26.2mi
11 Apr	Cambridge Cambourne 10K SB	36:01	74.63	10km
21 Mar	Ashby 20 PB	2:11:38	70.17	20mi
7 Mar	Frostbite Friendly League BRJ SB	28:15	75.72	5mi
14 Feb	Stamford 30K PB	2:14:10	63.55	30km
7 Feb	Frostbite Friendly League Bourne	29:53	71.58	5mi
17 Jan	Frostbite Friendly League Ramsey PB	31:16	71.25	5.2mi
2009		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	35:42	74.93	10km
13 Dec	Frostbite Friendly League Hunts AC	30:41	69.72	5mi
6 Dec	Eastern Counties Cross Country PB	41:47	77.64	12km
3 Sep	Kevin Henry 5K League - Cambridge	17:25	75.47	5km
16 Aug	Thorney 5	29:42	72.03	5mi
12 Jul	The Bushy 10k	36:49	72.66	10km
9 Jul	Girton 5k	17:30	75.11	5km
14 Jun	Abbey 10k	36:30	73.29	10km
14 May	Cambridge Tri Club 5K Series Race 1 SB	17:13	76.35	5km
10 May	Eye 10k	36:03	74.20	10km
4 May	Coventry May Day 5 SB	28:36	74.80	5mi
5 Apr	Cambridge Cambourne 10K	36:58	72.36	10km
2008		Result	WAVA	Distance
16 Nov	riverside half marathon SB	1:21:36	71.44	13.1mi
26 Oct	Fenland 10 SB	1:01:48	71.27	10mi
28 Sep	Saffron Walden 10k SB	38:18	69.56	10km
17 Aug	Thorney 5 SB	30:23	70.08	5mi
29 Jun	Godmanchester Exhibition 4 PB	24:17	69.73	4mi
22 Jun	Littleport Sunshine 10K	39:47	66.97	10km
1991		Result	WAVA	Distance
22 May	Corby 5 PB	26:07	80.72	5mi
12 May	Hinckley/Bosworth Half PB	1:14:47	77.58	13.1mi
8 May	http://mcs.open.ac.uk/mkac/emgpsilverstone10k.htm PB	33:17	79.48	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	4.2	0	0	0	0	0	0	0	0	0	0	0	4.2
2025	84	0	0	0	0	0	0	0	0	0	0	0	84
2024	5	4.1	5.1	8.5	9.2	6	5	0	6.7	9.7	7.1	8.2	74.4
2024	50	59	81	80	126	69	109	56	65	105	118	105	1023
2024	0	0	0	0	14	0	0	17	0	0	4	0	35
2023	11.7	8.8	11.8	8.7	8.7	8.4	7.5	10	6.8	4.2	3.5	3.4	93.6
2023	125	106	77	99	103	89	83	95	100	102	66	75	1120
2023	0	0	0	61	92	255	74	103	94	0	0	0	679
2022	21.8	18	15.8	14.5	24.7	23.8	17.3	15.3	10.3	15.3	17.2	20.6	214.7
2022	183	197	168	168	30	84	96	94	91	115	101	93	1420
2022	0	0	0	12	374	17	95	145	10	0	0	0	653
2021	0	0	0	0	0	0	33.5	15.3	26.9	15.3	13.2	16.3	120.6
2021	49	0	131	222	228	211	80	198	196	223	118	204	1862
2021	0	0	0	0	0	0	104	14	8	0	0	0	126
2020	0	0	0	0	0	0	0	0	0	16.6	7.8	0	24.4
2020	252	244	125	57	83	145	252	212	260	67	102	120	1918
2020	0	0	0	0	0	253	22	0	0	0	0	0	276
2019	0.2	0	0.9	0	0	0	0	0	0	0	0	0	1.2
2019	311	363	288	262	253	260	222	230	258	276	272	238	3234
2019	0	3	3	0	0	0	0	0	0	0	0	2	9
2018	0	0	0	0	0	0	0	7	1.4	32	12.3	0.8	53.6
2018	0	0	0	0	0	0	0	4	25	0	0	75	104
2018	0	10	12	20	0	0	0	0	8	0	0	0	50
2014	0	0	0	0	0.9	0	0	0	0	0	0	0	0.9
2014	190	175	20	0	12	0	0	0	0	0	0	0	396
2014	0	0	0	0	14	0	0	0	0	0	0	0	14
2013	0	0	0	0	0	0	0	0	1.6	1	0.9	0	3.5
2013	0	0	0	0	0	0	0	0	73	190	155	130	548
2012	0	0	51	47	0	0	0	0	0	0	0	0	98
2011	2.8	5.4	1.2	0	0	3.3	3.3	5.7	4.5	3.9	4.1	0	34.2
2011	118	114	143	126	149	163	113	119	150	123	167	165	1648
2011	45	0	0	10	0	0	49	206	75	30	0	0	415
2010	0	3.1	1.6	9	21	5.1	0	1.7	3.2	9.6	3.5	0	57.7
2010	213	196	214	127	16	24	0	92	174	57	37	6	1153
2010	0	0	0	0	87	47	0	0	0	9	10	0	153
2009	0	0	0	0	0	0	0	0	4.7	9.8	1.8	1.8	18
2009	0	0	0	0	0	0	154	168	73	74	156	174	799
2009	0	0	0	0	0	0	0	0	15	55	0	0	70

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	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
3mi, 24:41 Run - General 1) 1mi - 8:02(8:02/mi) 121/134bpm [972b/mi] 89cal 7.47/7.78mph 2) 1mi - 8:03(8:03/mi) 134/148bpm [1080b/mi] 104cal 7.45/7.62mph 3) 1mi - 8:30(8:30/mi) 143/152bpm [1216b/mi] 120cal 7.06/7.83mph 4) 0.01mi - 5(12:13/mi) 136/137bpm [1662b/mi] 4.91/5.03mph Add a comment	0.9mi, 25:32 Swim - General 1) 0.92mi - 25:31(27:50/mi) 350cal 27/rpm 2.16/3.05mph 2) 0mi - 1(0/mi) Add a comment	-	10.4mi, 1:26:18 Run - General 1) 1mi - 7:35(7:35/mi) 143/157bpm [1085b/mi] 108cal 7.91/8.79mph 2) 1mi - 7:47(7:47/mi) 154/162bpm [1199b/mi] 119cal 7.71/8.1mph 3) 1mi - 7:51(7:51/mi) 159/168bpm [1249b/mi] 124cal 7.64/9.41mph 4) 1mi - 8:42(8:42/mi) 159/168bpm [1385b/mi] 135cal 6.89/8.91mph 5) 1mi - 8:31(8:31/mi) 157/165bpm [1337b/mi] 129cal 7.05/7.85mph 6) 1mi - 8:25(8:25/mi) 162/174bpm [1364b/mi] 134cal 7.13/8.31mph 7) 1mi - 8:36(8:36/mi) 160/173bpm [1376b/mi] 128cal 6.97/7.51mph 8) 1mi - 7:56(7:56/mi) 153/166bpm [1215b/mi] 107cal 7.56/7.87mph 9) 1mi - 8:47(8:47/mi) 157/177bpm [1380b/mi] 128cal 6.83/7.99mph 10) 1mi - 8:53(8:53/mi) 156/163bpm [1385b/mi] 123cal 6.76/7.74mph 11) 0.38mi - 3:13(8:25/mi) 157/162bpm [1321b/mi] 46cal 7.13/7.56mph Add a comment	0.1mi, 22:06 Swim - General 1) 0.12mi - 3:25(27:28/mi) 48cal 28/rpm 2.18/2.59mph 2) 0mi - 1:34(0/mi) 3) 0mi - 18(0/mi) 4) 0mi - 1:36(0/mi) 5) 0mi - 21(0/mi) 6) 0mi - 1:43(0/mi) 7) 0mi - 14(0/mi) 8) 0mi - 1:28(0/mi) 9) 0mi - 23(0/mi) 10) 0mi - 1:29(0/mi) 11) 0mi - 24(0/mi) 12) 0mi - 1:29(0/mi) 13) 0mi - 34(0/mi) 14) 0mi - 1:26(0/mi) 15) 0mi - 32(0/mi) 16) 0mi - 1:26(0/mi) 17) 0mi - 35(0/mi) 18) 0mi - 3:04(0/mi) 19) 0mi - 5(0/mi) 20) 0mi - 1(0/mi) Add a comment	5.1mi, 44:41 Run - General 1) 1mi - 8:44(8:44/mi) 134/149bpm [1171b/mi] 113cal 6.86/7.22mph 2) 1mi - 8:40(8:40/mi) 149/160bpm [1292b/mi] 128cal 6.92/7.2mph 3) 1mi - 8:41(8:41/mi) 155/161bpm [1346b/mi] 131cal 6.91/7.16mph 4) 1mi - 8:41(8:41/mi) 159/168bpm [1380b/mi] 133cal 6.91/7.31mph 5) 1mi - 9:19(9:19/mi) 159/174bpm [1480b/mi] 144cal 6.44/7.2mph 6) 0.06mi - 36(9:31/mi) 157/161bpm [1495b/mi] 9cal 6.3/6.53mph Add a comment 0.4mi, 10:25 Swim - General 1) 0.36mi - 10:25(29:08/mi) 138cal 27/rpm 2.06/3.08mph Add a comment 0.5mi, 12:30 Swim - General 1) 0.47mi - 12:30(26:48/mi) 179cal 31/rpm 2.24/2.88mph Add a comment 0.2mi, 4:31 Swim - General 1) 0.16mi - 4:31(29:05/mi) 61cal 29/rpm 2.06/2.42mph Add a comment	5.4mi, 40:58 Run - General 1) 1mi - 8:51(8:51/mi) 133/146bpm [1178b/mi] 114cal 6.77/7.51mph 2) 1mi - 7:23(7:23/mi) 141/161bpm [1040b/mi] 99cal 8.14/10.16mph 3) 1mi - 6:35(6:35/mi) 139/150bpm [915b/mi] 84cal 9.12/10.9mph 4) 1mi - 6:57(6:57/mi) 148/154bpm [1027b/mi] 99cal 8.64/10.5mph 5) 1mi - 8:04(8:04/mi) 155/163bpm [1250b/mi] 119cal 7.44/12.46mph 6) 0.35mi - 3:09(9:04/mi) 154/157bpm [1396b/mi] 46cal 6.62/6.95mph Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	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
4.6mi, 1:13:10 Run - General 1) 1mi - 15:22(15:22/mi) 114/133bpm [1752b/mi] 136cal 3.9/12.21mph 2) 1mi - 15:22(15:22/mi) 123/140bpm [1889b/mi] 150cal 3.91/12.02mph 3) 1mi - 16:01(16:01/mi) 111/124bpm [1778b/mi] 100cal 3.75/11.98mph 4) 1mi - 15:38(15:38/mi) 108/122bpm [1688b/mi] 90cal 3.84/12.77mph 5) 0.56mi - 10:47(19:19/mi) 118/135bpm [2279b/mi] 83cal 3.11/12.46mph Add a comment 4.6mi, 36:02 Run - General 1) 1mi - 8:00(8:00/mi) 132/141bpm [1056b/mi] 102cal 7.5/8.14mph 2) 1mi - 7:48(7:48/mi) 148/157bpm [1154b/mi] 115cal 7.7/8.01mph 3) 1mi - 7:53(7:53/mi) 150/157bpm [1184b/mi] 116cal 7.6/7.74mph 4) 1mi - 7:48(7:48/mi) 151/157bpm [1178b/mi] 116cal 7.69/8.33mph 5) 0.59mi - 4:32(7:39/mi) 156/162bpm [1194b/mi] 68cal 7.84/8.31mph Add a comment	-	1.4mi, 37:50 Swim - General 1) 1.43mi - 37:50(26:29/mi) 528cal 28/rpm 2.27/4.16mph Add a comment	1.7mi, 14:29 Run - General 1) 1mi - 8:28(8:28/mi) 137/149bpm [1159b/mi] 115cal 7.09/7.39mph 2) 0.73mi - 6:01(8:16/mi) 151/158bpm [1248b/mi] 90cal 7.26/7.78mph Add a comment 6.4mi, 41:43 Run - General 1) 1mi - 6:16(6:16/mi) 153/163bpm [960b/mi] 94cal 9.56/11.25mph 2) 1mi - 6:33(6:33/mi) 159/165bpm [1041b/mi] 103cal 9.16/9.85mph 3) 1mi - 6:34(6:34/mi) 161/169bpm [1056b/mi] 104cal 9.14/10.14mph 4) 1mi - 6:38(6:38/mi) 161/172bpm [1067b/mi] 105cal 9.05/11.25mph 5) 1mi - 6:28(6:28/mi) 161/166bpm [1040b/mi] 102cal 9.29/9.46mph 6) 1mi - 6:58(6:58/mi) 159/165bpm [1109b/mi] 108cal 8.6/9.2mph 7) 0.38mi - 2:16(5:54/mi) 158/161bpm [933b/mi] 35cal 10.16/10.6mph Add a comment 1.8mi, 14:42 Run - General 1) 1mi - 8:08(8:08/mi) 139/153bpm [1132b/mi] 112cal 7.37/7.91mph 2) 0.79mi - 6:34(8:17/mi) 153/161bpm [1268b/mi] 100cal 7.24/7.87mph Add a comment	0.2mi, 23:36 Swim - General 1) 0.03mi - 50(26:54/mi) 11cal 30/rpm 2.23/2.38mph 2) 0.09mi - 2:30(26:52/mi) 31cal 29/rpm 2.23/2.51mph 3) 0mi - 3:13(0/mi) 4) 0mi - 27(0/mi) 5) 0mi - 3:07(0/mi) 6) 0mi - 33(0/mi) 7) 0mi - 3:03(0/mi) 8) 0.02mi - 31(33:27/mi) 5cal 12/rpm 1.79/1.79mph 9) 0mi - 3:02(0/mi) 10) 0mi - 34(0/mi) 11) 0mi - 3:02(0/mi) 12) 0.09mi - 2:45(29:26/mi) 33cal 28/rpm 2.04/2.47mph Add a comment	9.6mi, 1:18:25 Run - General 1) 1mi - 8:59(8:59/mi) 148/163bpm [1330b/mi] 131cal 6.68/7.37mph 2) 0.83mi - 7:15(8:45/mi) 152/160bpm [1330b/mi] 109cal 6.86/7.72mph 3) 1mi - 6:11(6:11/mi) 141/157bpm [872b/mi] 84cal 9.7/10.04mph 4) 0.01mi - 4(8:16/mi) 144/144bpm [1191b/mi] 7.26/9.79mph 5) 0.2mi - 2:41(13:40/mi) 147/153bpm [2009b/mi] 38cal 4.39/9.75mph 6) 0.52mi - 3:01(5:49/mi) 149/155bpm [867b/mi] 44cal 10.31/11mph 7) 0.14mi - 1:43(12:37/mi) 152/158bpm [1918b/mi] 25cal 4.76/7.78mph 8) 0.35mi - 2:02(5:46/mi) 160/169bpm [924b/mi] 32cal 10.39/11.46mph 9) 0.08mi - 1:32(18:14/mi) 163/174bpm [2971b/mi] 25cal 3.29/9.87mph 10) 0.18mi - 1:01(5:37/mi) 161/164bpm [904b/mi] 15cal 10.69/11.61mph 11) 0.24mi - 3:06(12:48/mi) 173/181bpm [2213b/mi] 55cal 4.69/10.98mph 12) 0.53mi - 3:01(5:42/mi) 178/183bpm [1016b/mi] 56cal 10.51/11.04mph 13) 0.16mi - 1:43(11:06/mi) 170/175bpm [1887b/mi] 29cal 5.41/10.42mph 14) 0.36mi - 2:00(5:38/mi) 162/168bpm [912b/mi] 32cal 10.66/11.59mph 15) 0.08mi - 1:32(18:55/mi) 165/168bpm [3123b/mi] 25cal 3.17/9.93mph 16) 0.18mi - 1:00(5:30/mi) 161/163bpm [885b/mi] 15cal 10.91/11.77mph 17) 0.25mi - 2:59(11:59/mi) 164/172bpm [1966b/mi] 47cal 5/7.7mph 18) 0.55mi - 3:00(5:31/mi) 155/160bpm [854b/mi] 45cal 10.89/11.54mph 19) 0.16mi - 1:49(11:41/mi) 155/159bpm [1810b/mi] 27cal 5.14/8.62mph 20) 0.37mi - 2:01(5:28/mi) 154/159bpm [841b/mi] 29cal 10.98/11.9mph 21) 0.07mi - 1:29(21:02/mi) 153/158bpm [3218b/mi] 21cal 2.85/8.79mph 22) 0.18mi - 1:00(5:28/mi) 156/162bpm [854b/mi] 15cal 10.96/12.71mph 23) 0.24mi - 3:13(13:08/mi) 157/165bpm [2061b/mi] 47cal 4.57/6.66mph 24) 1mi - 5:51(5:51/mi) 155/162bpm [906b/mi] 86cal 10.27/11.19mph 25) 0mi - 2(8:09/mi) 161/161bpm [1311b/mi] 7.37/10.9mph 26) 0.91mi - 10:08(11:07/mi) 156/172bpm [1734b/mi] 146cal 5.4/10.9mph Add a comment	0.3mi, 26:16 Swim - General 1) 0.17mi - 4:37(26:59/mi) 64cal 28/rpm 2.22/4.24mph 2) 0mi - 1:42(0/mi) 3) 0mi - 18(0/mi) 4) 0mi - 1:36(0/mi) 5) 0mi - 19(0/mi) 6) 0mi - 1:36(0/mi) 7) 0mi - 19(0/mi) 8) 0mi - 1:37(0/mi) 9) 0mi - 19(0/mi) 10) 0mi - 1:34(0/mi) 11) 0mi - 17(0/mi) 12) 0mi - 1:34(0/mi) 13) 0mi - 22(0/mi) 14) 0mi - 1:32(0/mi) 15) 0mi - 20(0/mi) 16) 0mi - 1:36(0/mi) 17) 0mi - 15(0/mi) 18) 0mi - 1:34(0/mi) 19) 0mi - 20(0/mi) 20) 0mi - 1:35(0/mi) 21) 0.09mi - 2:55(31:13/mi) 38cal 26/rpm 1.92/2.23mph Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	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
2.8mi, 53:47 Run - General 1) 1mi - 18:47(18:47/mi) 145/162bpm [2723b/mi] 264cal 3.19/10.18mph 2) 1mi - 19:28(19:28/mi) 151/169bpm [2938b/mi] 283cal 3.08/10.29mph 3) 0.75mi - 15:32(20:51/mi) 146/171bpm [3043b/mi] 195cal 2.88/8.43mph Add a comment 4.6mi, 38:02 Run - General 1) 1mi - 8:40(8:40/mi) 124/135bpm [1074b/mi] 99cal 6.93/7.56mph 2) 1mi - 8:08(8:08/mi) 140/160bpm [1140b/mi] 111cal 7.37/7.66mph 3) 1mi - 8:03(8:03/mi) 146/159bpm [1175b/mi] 113cal 7.46/7.66mph 4) 1mi - 8:05(8:05/mi) 151/160bpm [1220b/mi] 120cal 7.42/7.97mph 5) 0.64mi - 5:06(8:02/mi) 152/162bpm [1220b/mi] 75cal 7.48/8.35mph Add a comment	0.1mi, 3:56 Swim - General 1) 0.14mi - 3:56(28:06/mi) 54cal 28/rpm 2.13/2.91mph 2) 0mi - 1(0/mi) Add a comment 0.5mi, 11:57 Swim - General 1) 0.47mi - 11:57(25:39/mi) 178cal 31/rpm 2.34/2.74mph Add a comment 0.2mi, 4:23 Swim - General 1) 0.16mi - 4:23(28:13/mi) 59cal 28/rpm 2.13/2.26mph Add a comment	9mi, 1:08:42 Run - General 1) 1mi - 8:15(8:15/mi) 143/153bpm [1180b/mi] 116cal 7.27/7.81mph 2) 1mi - 8:12(8:12/mi) 148/166bpm [1213b/mi] 118cal 7.32/8.01mph 3) 1mi - 8:17(8:17/mi) 158/170bpm [1308b/mi] 128cal 7.25/9.29mph 4) 1mi - 6:22(6:22/mi) 155/164bpm [987b/mi] 96cal 9.42/9.79mph 5) 1mi - 6:14(6:14/mi) 160/167bpm [998b/mi] 97cal 9.62/10.25mph 6) 1mi - 7:14(7:14/mi) 163/172bpm [1178b/mi] 115cal 8.3/10.5mph 7) 1mi - 7:53(7:53/mi) 163/176bpm [1285b/mi] 126cal 7.61/7.81mph 8) 1mi - 7:57(7:57/mi) 162/169bpm [1288b/mi] 125cal 7.55/8.14mph 9) 1mi - 8:18(8:18/mi) 156/166bpm [1294b/mi] 117cal 7.23/7.66mph Add a comment	-	0.3mi, 15:48 Swim - General 1) 0.16mi - 4:13(27:08/mi) 59cal 28/rpm 2.21/2.57mph 2) 0mi - 3:16(0/mi) 3) 0mi - 20(0/mi) 4) 0.05mi - 4(1:16/mi) 5) 0mi - 39(0/mi) 6) 0.06mi - 2:48(45:02/mi) 7) 0mi - 3:27(0/mi) 8) 0mi - 1:00(0/mi) 9) 0.05mi - 2(42/mi) Add a comment	8mi, 1:02:17 Run - General 1) 1mi - 8:24(8:24/mi) 139/149bpm [1167b/mi] 115cal 7.14/8.14mph 2) 0.57mi - 4:46(8:24/mi) 145/162bpm [1218b/mi] 68cal 7.14/7.28mph 3) 0.6mi - 3:28(5:47/mi) 124/136bpm [718b/mi] 32cal 10.37/12.31mph 4) 0.21mi - 2:25(11:18/mi) 134/139bpm [1515b/mi] 29cal 5.31/10.18mph 5) 0.62mi - 3:31(5:43/mi) 138/146bpm [790b/mi] 45cal 10.49/11.06mph 6) 0.21mi - 2:10(10:28/mi) 148/153bpm [1548b/mi] 31cal 5.74/9.79mph 7) 0.6mi - 3:29(5:46/mi) 143/155bpm [824b/mi] 47cal 10.41/11.31mph 8) 0.21mi - 2:12(10:30/mi) 152/156bpm [1597b/mi] 32cal 5.71/10.58mph 9) 0.62mi - 3:30(5:41/mi) 151/157bpm [859b/mi] 51cal 10.55/11.44mph 10) 0.21mi - 2:11(10:36/mi) 156/160bpm [1653b/mi] 33cal 5.66/10.85mph 11) 0.61mi - 3:28(5:39/mi) 159/164bpm [898b/mi] 54cal 10.62/11.42mph 12) 0.04mi - 36(13:40/mi) 163/167bpm [2229b/mi] 9cal 4.39/10.81mph 13) 0.17mi - 1:45(10:36/mi) 163/169bpm [1726b/mi] 28cal 5.66/6.24mph 14) 0.63mi - 3:22(5:19/mi) 162/168bpm [860b/mi] 53cal 11.3/12.98mph 15) 1mi - 10:45(10:45/mi) 162/177bpm [1742b/mi] 171cal 5.58/11.54mph 16) 0.7mi - 6:12(8:53/mi) 160/166bpm [1422b/mi] 96cal 6.75/7.83mph 17) 0mi - 2(9:38/mi) 158/158bpm [1522b/mi] 6.23/6.26mph 18) 0mi - 2(8:37/mi) 159/159bpm [1369b/mi] 6.97/6.22mph Add a comment	0.2mi, 25:02 Swim - General 1) 0.17mi - 4:22(25:31/mi) 64cal 26/rpm 2.35/4.05mph 2) 0mi - 1:37(0/mi) 3) 0mi - 13(0/mi) 4) 0mi - 1:34(0/mi) 5) 0mi - 21(0/mi) 6) 0mi - 1:33(0/mi) 7) 0mi - 26(0/mi) 8) 0mi - 1:31(0/mi) 9) 0mi - 20(0/mi) 10) 0mi - 1:31(0/mi) 11) 0mi - 23(0/mi) 12) 0mi - 1:30(0/mi) 13) 0mi - 26(0/mi) 14) 0mi - 1:27(0/mi) 15) 0mi - 20(0/mi) 16) 0mi - 1:28(0/mi) 17) 0mi - 21(0/mi) 18) 0mi - 1:29(0/mi) 19) 0mi - 30(0/mi) 20) 0mi - 1:27(0/mi) 21) 0.06mi - 2:02(32:36/mi) 25cal 26/rpm 1.84/2.31mph 22) 0mi - 10(0/mi) Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	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
2.5mi, 51:28 Run - General 1) 1mi - 21:21(21:21/mi) 122/149bpm [2606b/mi] 218cal 2.81/10.85mph 2) 1mi - 17:47(17:47/mi) 138/155bpm [2453b/mi] 220cal 3.38/10.87mph 3) 0.47mi - 12:20(26:14/mi) 144/165bpm [3778b/mi] 150cal 2.29/9.23mph Add a comment 4.7mi, 38:34 Run - General 1) 1mi - 8:39(8:39/mi) 136/146bpm [1177b/mi] 115cal 6.93/10.18mph 2) 1mi - 8:01(8:01/mi) 146/163bpm [1171b/mi] 115cal 7.48/7.87mph 3) 1mi - 7:56(7:56/mi) 171/178bpm [1356b/mi] 137cal 7.56/7.91mph 4) 1mi - 8:10(8:10/mi) 169/175bpm [1380b/mi] 138cal 7.35/7.97mph 5) 0.7mi - 5:47(8:16/mi) 165/172bpm [1364b/mi] 94cal 7.26/7.95mph Add a comment	0.1mi, 2:33 Swim - General 1) 0.09mi - 2:30(26:46/mi) 36cal 28/rpm 2.24/2.47mph 2) 0mi - 4(0/mi) Add a comment 0.5mi, 12:50 Swim - General 1) 0.5mi - 12:50(25:48/mi) 188cal 31/rpm 2.33/3.08mph Add a comment 0.2mi, 4:20 Swim - General 1) 0.19mi - 4:20(23:16/mi) 68cal 27/rpm 2.58/3.79mph Add a comment	11.3mi, 1:23:19 Run - General 1) 1mi - 7:56(7:56/mi) 130/147bpm [1032b/mi] 98cal 7.56/19.06mph 2) 1mi - 7:38(7:38/mi) 143/153bpm [1092b/mi] 108cal 7.86/8.1mph 3) 1mi - 7:40(7:40/mi) 167/192bpm [1280b/mi] 127cal 7.82/8.14mph 4) 1mi - 7:51(7:51/mi) 152/163bpm [1194b/mi] 114cal 7.64/7.72mph 5) 1mi - 6:23(6:23/mi) 164/175bpm [1047b/mi] 102cal 9.4/9.75mph 6) 1mi - 6:08(6:08/mi) 156/171bpm [956b/mi] 92cal 9.79/10.04mph 7) 1mi - 6:03(6:03/mi) 158/164bpm [957b/mi] 92cal 9.9/10.16mph 8) 1mi - 7:26(7:26/mi) 153/167bpm [1136b/mi] 103cal 8.08/11.04mph 9) 1mi - 7:56(7:56/mi) 159/164bpm [1260b/mi] 119cal 7.57/7.72mph 10) 1mi - 7:48(7:48/mi) 158/163bpm [1234b/mi] 117cal 7.68/8.14mph 11) 1mi - 7:55(7:55/mi) 156/163bpm [1235b/mi] 110cal 7.58/7.7mph 12) 0.31mi - 2:35(8:19/mi) 158/164bpm [1313b/mi] 37cal 7.22/7.58mph Add a comment	-	0.2mi, 23:07 Swim - General 1) 0.12mi - 3:26(27:35/mi) 49cal 28/rpm 2.17/2.56mph 2) 0mi - 3:18(0/mi) 3) 0mi - 31(0/mi) 4) 0mi - 3:07(0/mi) 5) 0mi - 33(0/mi) 6) 0mi - 3:05(0/mi) 7) 0mi - 29(0/mi) 8) 0mi - 3:06(0/mi) 9) 0mi - 32(0/mi) 10) 0mi - 3:02(0/mi) 11) 0.06mi - 1:58(31:35/mi) 25cal 25/rpm 1.9/2.07mph Add a comment	7mi, 1:01:59 Run - General 1) 1mi - 8:41(8:41/mi) 139/152bpm [1206b/mi] 120cal 6.91/20.27mph 2) 0.42mi - 3:18(7:50/mi) 139/149bpm [1088b/mi] 43cal 7.67/9.81mph 3) 1mi - 5:51(5:51/mi) 144/157bpm [843b/mi] 82cal 10.25/10.98mph 4) 0.08mi - 34(6:57/mi) 152/156bpm [1055b/mi] 7cal 8.64/10.44mph 5) 0.07mi - 2:09(31:54/mi) 136/149bpm [4339b/mi] 26cal 1.88/10.04mph 6) 0.62mi - 3:32(5:40/mi) 137/147bpm [775b/mi] 44cal 10.6/12.08mph 7) 0.2mi - 3:03(15:19/mi) 141/150bpm [2160b/mi] 40cal 3.92/7.35mph 8) 1mi - 5:33(5:33/mi) 139/150bpm [772b/mi] 69cal 10.8/11.54mph 9) 0.25mi - 1:26(5:46/mi) 135/139bpm [778b/mi] 16cal 10.41/10.83mph 10) 0.1mi - 2:13(22:50/mi) 137/147bpm [3129b/mi] 25cal 2.63/7.56mph 11) 0.62mi - 3:22(5:26/mi) 141/151bpm [767b/mi] 42cal 11.03/12mph 12) 1mi - 14:03(14:03/mi) 133/164bpm [1870b/mi] 125cal 4.27/11.54mph 13) 0.64mi - 5:55(9:12/mi) 147/157bpm [1352b/mi] 82cal 6.53/7.45mph 14) 0.03mi - 2:19(1:27:17/mi) 151/161bpm [13180b/mi] 34cal 0.69/3.51mph Add a comment	-

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