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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
19th Dec	General	3.3mi	55:29
18th Dec	General	0.9mi	28:13
17th Dec	General	8.5mi	1:03:10
16th Dec	General	0.3mi	25:45
15th Dec	General	2mi	17:36

12 Month Benchmarks	Run	Bike
Mile	4:22	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
2024	5	4.1	5.1	8.5	9.2	6	5	0	6.7	9.7	7.1	5.8	72
2024	50	59	81	80	126	69	109	56	65	105	118	71	989
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

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
0.3mi, 25:55 Swim - General 1) 0.16mi - 4:24(28:20/mi) 51cal 29/rpm 2.12/2.4mph 2) 0mi - 1:35(0/mi) 3) 0mi - 25(0/mi) 4) 0mi - 1:29(0/mi) 5) 0mi - 27(0/mi) 6) 0mi - 1:27(0/mi) 7) 0mi - 26(0/mi) 8) 0mi - 1:29(0/mi) 9) 0mi - 30(0/mi) 10) 0mi - 1:29(0/mi) 11) 0mi - 21(0/mi) 12) 0mi - 1:27(0/mi) 13) 0mi - 29(0/mi) 14) 0mi - 1:27(0/mi) 15) 0mi - 26(0/mi) 16) 0mi - 1:24(0/mi) 17) 0mi - 28(0/mi) 18) 0mi - 1:25(0/mi) 19) 0mi - 33(0/mi) 20) 0mi - 1:25(0/mi) 21) 0.11mi - 2:49(25:54/mi) 37cal 26/rpm 2.32/4.47mph Add a comment	8.8mi, 1:05:30 Run - General 1) 1mi - 8:43(8:43/mi) 133/149bpm [1158b/mi] 113cal 6.89/7.53mph 2) 1mi - 8:27(8:27/mi) 148/154bpm [1250b/mi] 123cal 7.1/7.33mph 3) 0.51mi - 3:01(5:56/mi) 133/149bpm [790b/mi] 34cal 10.1/10.81mph 4) 0.07mi - 1:01(13:51/mi) 144/150bpm [1994b/mi] 14cal 4.33/9.23mph 5) 0.53mi - 3:02(5:46/mi) 146/151bpm [842b/mi] 43cal 10.4/11.48mph 6) 0.07mi - 1:00(13:27/mi) 139/147bpm [1869b/mi] 12cal 4.46/10.21mph 7) 0.52mi - 3:00(5:43/mi) 142/147bpm [812b/mi] 40cal 10.49/11.04mph 8) 0.08mi - 1:02(12:37/mi) 146/153bpm [1842b/mi] 14cal 4.75/9.77mph 9) 0.52mi - 3:00(5:44/mi) 141/153bpm [809b/mi] 38cal 10.46/11.33mph 10) 0.08mi - 59(13:02/mi) 143/149bpm [1865b/mi] 13cal 4.6/10.12mph 11) 0.52mi - 3:01(5:50/mi) 145/152bpm [845b/mi] 42cal 10.3/10.77mph 12) 0.25mi - 3:17(13:08/mi) 143/151bpm [1877b/mi] 43cal 4.57/10.14mph 13) 0.53mi - 3:00(5:41/mi) 144/155bpm [818b/mi] 39cal 10.56/11.31mph 14) 0.07mi - 59(14:24/mi) 147/151bpm [2116b/mi] 14cal 4.17/9.73mph 15) 0.52mi - 3:01(5:46/mi) 149/158bpm [859b/mi] 42cal 10.41/10.73mph 16) 0.07mi - 58(13:05/mi) 152/156bpm [1988b/mi] 14cal 4.59/7.93mph 17) 0.53mi - 3:01(5:38/mi) 156/159bpm [880b/mi] 46cal 10.64/11.04mph 18) 0.06mi - 57(15:37/mi) 151/158bpm [2358b/mi] 13cal 3.84/8.72mph 19) 0.53mi - 3:02(5:44/mi) 150/161bpm [861b/mi] 43cal 10.46/11.08mph 20) 0.06mi - 55(16:03/mi) 149/156bpm [2391b/mi] 12cal 3.74/10.69mph 21) 0.51mi - 3:00(5:52/mi) 154/162bpm [904b/mi] 44cal 10.22/10.94mph 22) 0.78mi - 7:04(9:06/mi) 148/160bpm [1348b/mi] 96cal 6.59/50.32mph Add a comment	0.2mi, 23:16 Swim - General 1) 0.12mi - 3:36(29:00/mi) 45cal 28/rpm 2.07/2.27mph 2) 0mi - 2:29(0/mi) 3) 0mi - 31(0/mi) 4) 0mi - 4:48(0/mi) 5) 0mi - 30(0/mi) 6) 0mi - 4:44(0/mi) 7) 0mi - 31(0/mi) 8) 0mi - 3:10(0/mi) 9) 0.09mi - 2:56(31:23/mi) 37cal 26/rpm 1.91/2.21mph Add a comment	2.7mi, 50:43 Run - General 1) 1mi - 16:54(16:54/mi) 136/158bpm [2297b/mi] 220cal 3.55/9.85mph 2) 1mi - 20:21(20:21/mi) 146/171bpm [2972b/mi] 279cal 2.95/9.52mph 3) 0.74mi - 13:28(18:08/mi) 158/169bpm [2866b/mi] 209cal 3.31/10.31mph Add a comment 4.6mi, 36:41 Run - General 1) 1mi - 8:18(8:18/mi) 140/162bpm [1162b/mi] 115cal 7.23/8.77mph 2) 1mi - 7:50(7:50/mi) 149/158bpm [1167b/mi] 116cal 7.66/7.89mph 3) 1mi - 7:44(7:44/mi) 151/160bpm [1167b/mi] 115cal 7.76/8.08mph 4) 1mi - 7:58(7:58/mi) 155/162bpm [1235b/mi] 120cal 7.53/8.27mph 5) 0.61mi - 4:51(8:00/mi) 157/162bpm [1256b/mi] 74cal 7.5/8.52mph Add a comment	-	3mi, 24:26 Run - General 1) 1mi - 7:58(7:58/mi) 136/162bpm [1084b/mi] 106cal 7.53/8.12mph 2) 1mi - 8:24(8:24/mi) 155/165bpm [1302b/mi] 129cal 7.14/7.87mph 3) 0.04mi - 19(8:09/mi) 162/165bpm [1320b/mi] 4cal 7.37/7.72mph 4) 0.98mi - 7:45(7:54/mi) 155/166bpm [1226b/mi] 119cal 7.59/8.97mph Add a comment	10.4mi, 1:33:03 Run - General 1) 1mi - 9:30(9:30/mi) 116/125bpm [1103b/mi] 93cal 6.31/7.91mph 2) 1mi - 8:37(8:37/mi) 126/140bpm [1085b/mi] 95cal 6.97/7.31mph 3) 1mi - 8:36(8:36/mi) 138/150bpm [1186b/mi] 111cal 6.98/7.2mph 4) 1mi - 9:06(9:06/mi) 151/168bpm [1374b/mi] 134cal 6.59/7.08mph 5) 1mi - 8:52(8:52/mi) 159/173bpm [1409b/mi] 136cal 6.77/7.33mph 6) 1mi - 8:50(8:50/mi) 153/159bpm [1352b/mi] 131cal 6.79/7.16mph 7) 1mi - 9:02(9:02/mi) 153/157bpm [1382b/mi] 131cal 6.64/7.06mph 8) 1mi - 9:00(9:00/mi) 153/159bpm [1376b/mi] 128cal 6.67/6.95mph 9) 1mi - 8:47(8:47/mi) 150/162bpm [1318b/mi] 115cal 6.83/7.12mph 10) 1mi - 8:54(8:54/mi) 155/161bpm [1379b/mi] 128cal 6.74/7.2mph 11) 0.42mi - 3:50(9:03/mi) 155/163bpm [1402b/mi] 54cal 6.63/8.31mph Add a comment
Mon 2nd Dec Dec 2	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
1.3mi, 25:05 Swim - General 1) 1.32mi - 25:05(19:00/mi) 504cal 25/rpm 3.16/4.52mph Add a comment	8mi, 58:45 Run - General 1) 1mi - 8:41(8:41/mi) 136/149bpm [1180b/mi] 115cal 6.91/7.18mph 2) 0.68mi - 6:00(8:47/mi) 159/176bpm [1395b/mi] 94cal 6.84/7.39mph 3) 1mi - 5:47(5:47/mi) 137/167bpm [792b/mi] 71cal 10.38/11.19mph 4) 0.01mi - 4(6:25/mi) 139/139bpm [891b/mi] 9.36/9.54mph 5) 0.21mi - 2:10(10:21/mi) 148/159bpm [1531b/mi] 31cal 5.8/9.31mph 6) 1mi - 5:35(5:35/mi) 155/160bpm [865b/mi] 85cal 10.75/11.46mph 7) 0.01mi - 5(5:22/mi) 151/151bpm [809b/mi] 11.19/10.77mph 8) 0.23mi - 2:14(9:52/mi) 157/161bpm [1549b/mi] 33cal 6.08/10.75mph 9) 1mi - 5:32(5:32/mi) 160/166bpm [884b/mi] 87cal 10.86/11.35mph 10) 0.03mi - 9(5:50/mi) 157/158bpm [915b/mi] 2cal 10.3/11.02mph 11) 0.22mi - 2:20(10:33/mi) 154/159bpm [1626b/mi] 34cal 5.68/10.42mph 12) 1mi - 5:23(5:23/mi) 147/156bpm [791b/mi] 71cal 11.16/11.61mph 13) 1mi - 9:50(9:50/mi) 150/158bpm [1476b/mi] 135cal 6.1/11.17mph 14) 0.61mi - 4:57(8:08/mi) 152/160bpm [1235b/mi] 67cal 7.38/8.54mph Add a comment	-	2.8mi, 47:45 Run - General 1) 1mi - 17:16(17:16/mi) 140/154bpm [2416b/mi] 233cal 3.48/12.25mph 2) 1mi - 17:02(17:02/mi) 151/168bpm [2572b/mi] 246cal 3.52/11mph 3) 0.76mi - 13:27(17:45/mi) 155/176bpm [2750b/mi] 193cal 3.38/10.79mph Add a comment 4.6mi, 40:14 Run - General 1) 1mi - 8:51(8:51/mi) 136/147bpm [1204b/mi] 116cal 6.78/9.04mph 2) 1mi - 8:44(8:44/mi) 148/156bpm [1293b/mi] 126cal 6.87/7.35mph 3) 1mi - 8:41(8:41/mi) 154/165bpm [1338b/mi] 131cal 6.91/8.06mph 4) 1mi - 8:38(8:38/mi) 152/163bpm [1313b/mi] 127cal 6.95/7.62mph 5) 0.63mi - 5:20(8:26/mi) 151/155bpm [1273b/mi] 75cal 7.12/7.81mph Add a comment	0.2mi, 27:25 Swim - General 1) 0.06mi - 1:44(27:46/mi) 22cal 27/rpm 2.16/2.24mph 2) 0.09mi - 2:42(28:54/mi) 35cal 27/rpm 2.08/2.23mph 3) 0mi - 1:36(0/mi) 4) 0mi - 22(0/mi) 5) 0mi - 1:29(0/mi) 6) 0mi - 28(0/mi) 7) 0mi - 1:32(0/mi) 8) 0mi - 23(0/mi) 9) 0mi - 1:30(0/mi) 10) 0mi - 25(0/mi) 11) 0mi - 1:30(0/mi) 12) 0mi - 27(0/mi) 13) 0mi - 1:31(0/mi) 14) 0mi - 27(0/mi) 15) 0mi - 1:31(0/mi) 16) 0mi - 27(0/mi) 17) 0mi - 1:28(0/mi) 18) 0mi - 25(0/mi) 19) 0mi - 1:27(0/mi) 20) 0mi - 48(0/mi) 21) 0mi - 1:27(0/mi) 22) 0mi - 13(0/mi) 23) 0mi - 3:33(0/mi) Add a comment	-	-
Mon 9th Dec Dec 9	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
0.7mi, 26:31 Swim - General 1) 0.16mi - 4:23(28:13/mi) 51cal 29/rpm 2.13/2.49mph 2) 0mi - 4:05(0/mi) 3) 0mi - 13(0/mi) 4) 0mi - 26(0/mi) 5) 0.19mi - 4:46(25:37/mi) 71cal 31/rpm 2.34/2.59mph 6) 0mi - 31(0/mi) 7) 0.19mi - 4:43(25:20/mi) 72cal 30/rpm 2.37/2.67mph 8) 0mi - 33(0/mi) 9) 0.12mi - 3:08(25:11/mi) 47cal 30/rpm 2.38/3.24mph 10) 0mi - 3:42(0/mi) Add a comment	8.1mi, 1:01:58 Run - General 1) 1mi - 8:53(8:53/mi) 131/146bpm [1165b/mi] 111cal 6.75/10.18mph 2) 1mi - 8:11(8:11/mi) 147/155bpm [1203b/mi] 118cal 7.33/7.56mph 3) 1mi - 6:38(6:38/mi) 138/159bpm [915b/mi] 76cal 9.05/11.69mph 4) 0.43mi - 2:25(5:39/mi) 125/131bpm [705b/mi] 21cal 10.63/11.96mph 5) 0.14mi - 1:30(10:51/mi) 127/130bpm [1378b/mi] 14cal 5.53/7.66mph 6) 0.88mi - 5:02(5:42/mi) 134/142bpm [764b/mi] 57cal 10.52/12.77mph 7) 0.1mi - 1:33(14:57/mi) 136/142bpm [2033b/mi] 18cal 4.01/8.95mph 8) 0.72mi - 4:00(5:35/mi) 141/149bpm [787b/mi] 52cal 10.76/11.54mph 9) 0.08mi - 1:41(20:02/mi) 140/147bpm [2804b/mi] 21cal 3/7.01mph 10) 0.55mi - 3:01(5:28/mi) 137/146bpm [750b/mi] 34cal 10.96/12.21mph 11) 0.13mi - 1:31(11:14/mi) 137/145bpm [1538b/mi] 17cal 5.34/10.02mph 12) 0.37mi - 2:00(5:22/mi) 140/145bpm [752b/mi] 24cal 11.17/12.36mph 13) 0.1mi - 1:29(15:36/mi) 149/159bpm [2323b/mi] 21cal 3.85/11.08mph 14) 0.18mi - 1:00(5:30/mi) 151/155bpm [829b/mi] 14cal 10.93/12.27mph 15) 1mi - 9:18(9:18/mi) 139/154bpm [1292b/mi] 106cal 6.46/10.77mph 16) 0.43mi - 3:46(8:48/mi) 139/144bpm [1223b/mi] 43cal 6.82/7.72mph Add a comment	4mi, 31:49 Run - General 1) 1mi - 8:12(8:12/mi) 121/138bpm [992b/mi] 89cal 7.32/7.89mph 2) 1mi - 7:57(7:57/mi) 139/150bpm [1104b/mi] 107cal 7.55/7.81mph 3) 1mi - 7:42(7:42/mi) 144/159bpm [1109b/mi] 107cal 7.79/8.01mph 4) 1mi - 7:54(7:54/mi) 140/150bpm [1105b/mi] 101cal 7.6/8.08mph 5) 0.01mi - 5(7:29/mi) 143/143bpm [1070b/mi] 1cal 8.02/6.47mph Add a comment 0.3mi, 24:20 Swim - General 1) 0.16mi - 4:21(28:03/mi) 60cal 28/rpm 2.14/2.56mph 2) 0mi - 1:37(0/mi) 3) 0mi - 16(0/mi) 4) 0mi - 1:30(0/mi) 5) 0mi - 19(0/mi) 6) 0mi - 1:31(0/mi) 7) 0mi - 18(0/mi) 8) 0mi - 1:32(0/mi) 9) 0mi - 19(0/mi) 10) 0mi - 1:32(0/mi) 11) 0mi - 20(0/mi) 12) 0mi - 1:33(0/mi) 13) 0mi - 21(0/mi) 14) 0mi - 1:30(0/mi) 15) 0mi - 20(0/mi) 16) 0mi - 1:29(0/mi) 17) 0mi - 20(0/mi) 18) 0mi - 1:31(0/mi) 19) 0.12mi - 3:41(29:39/mi) 46cal 27/rpm 2.02/2.43mph Add a comment	3.4mi, 55:57 Run - General 1) 1mi - 16:13(16:13/mi) 142/162bpm [2302b/mi] 221cal 3.7/12.52mph 2) 1mi - 15:48(15:48/mi) 155/174bpm [2450b/mi] 236cal 3.8/11.54mph 3) 1mi - 16:49(16:49/mi) 166/184bpm [2791b/mi] 276cal 3.57/14.11mph 4) 0.41mi - 7:07(17:16/mi) 172/190bpm [2969b/mi] 122cal 3.48/10.48mph Add a comment 4.7mi, 39:33 Run - General 1) 1mi - 9:10(9:10/mi) 140/150bpm [1282b/mi] 122cal 6.55/7.37mph 2) 1mi - 8:11(8:11/mi) 153/165bpm [1252b/mi] 122cal 7.33/7.64mph 3) 1mi - 8:10(8:10/mi) 155/161bpm [1265b/mi] 123cal 7.35/7.56mph 4) 1mi - 8:24(8:24/mi) 157/163bpm [1319b/mi] 128cal 7.14/7.7mph 5) 0.67mi - 5:39(8:24/mi) 159/164bpm [1335b/mi] 86cal 7.15/7.66mph Add a comment	0.2mi, 4:26 Swim - General 1) 0.16mi - 4:26(28:32/mi) 59cal 27/rpm 2.1/2.37mph Add a comment 0.5mi, 11:43 Swim - General 1) 0.47mi - 11:43(25:09/mi) 177cal 32/rpm 2.38/3.05mph Add a comment 0.2mi, 4:21 Swim - General 1) 0mi - 1(0/mi) 2) 0.16mi - 4:19(27:50/mi) 61cal 27/rpm 2.16/3.4mph Add a comment	1.4mi, 40:53 Swim - General 1) 1.4mi - 40:53(29:15/mi) 541cal 27/rpm 2.05/2.81mph Add a comment 3mi, 23:00 Run - General 1) 1mi - 7:57(7:57/mi) 138/148bpm [1097b/mi] 106cal 7.55/8.29mph 2) 1mi - 7:30(7:30/mi) 157/165bpm [1179b/mi] 115cal 7.99/8.41mph 3) 1mi - 7:30(7:30/mi) 160/168bpm [1200b/mi] 117cal 8/9.1mph 4) 0mi - 2(8:52/mi) 146/147bpm [1295b/mi] 6.76/7.56mph Add a comment	2mi, 17:36 Run - General 1) 1mi - 8:39(8:39/mi) 157/166bpm [1358b/mi] 131cal 6.94/7.43mph 2) 1mi - 8:41(8:41/mi) 159/167bpm [1381b/mi] 133cal 6.91/8.39mph 3) 0.03mi - 16(8:13/mi) 159/161bpm [1307b/mi] 4cal 7.3/7.26mph Add a comment 5.3mi, 33:46 Run - General 1) 1mi - 6:06(6:06/mi) 150/168bpm [916b/mi] 88cal 9.83/11.96mph 2) 1mi - 6:21(6:21/mi) 162/170bpm [1029b/mi] 99cal 9.44/10.18mph 3) 1mi - 6:18(6:18/mi) 157/164bpm [990b/mi] 95cal 9.52/10.29mph 4) 1mi - 6:34(6:34/mi) 161/166bpm [1057b/mi] 102cal 9.14/9.77mph 5) 1mi - 6:33(6:33/mi) 161/167bpm [1056b/mi] 102cal 9.15/9.85mph 6) 0.31mi - 1:51(5:56/mi) 163/165bpm [968b/mi] 29cal 10.11/12.63mph 7) 0.01mi - 2(3:32/mi) 161/162bpm [568b/mi] 17.02/11.46mph Add a comment 2.8mi, 22:38 Run - General 1) 1mi - 8:36(8:36/mi) 148/159bpm [1274b/mi] 123cal 6.97/7.6mph 2) 1mi - 8:15(8:15/mi) 156/164bpm [1288b/mi] 125cal 7.27/7.81mph 3) 0.75mi - 5:46(7:43/mi) 162/166bpm [1250b/mi] 90cal 7.78/7.99mph Add a comment
Mon 16th Dec Dec 16	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
0.3mi, 25:45 Swim - General 1) 0.14mi - 3:47(27:05/mi) 52cal 26/rpm 2.21/3.5mph 2) 0mi - 3:22(0/mi) 3) 0mi - 34(0/mi) 4) 0mi - 3:21(0/mi) 5) 0mi - 30(0/mi) 6) 0mi - 3:14(0/mi) 7) 0mi - 38(0/mi) 8) 0mi - 3:14(0/mi) 9) 0.02mi - 39(42:11/mi) 7cal 9/rpm 1.42/1.42mph 10) 0mi - 3:19(0/mi) 11) 0.09mi - 2:57(31:42/mi) 37cal 27/rpm 1.89/2.14mph 12) 0mi - 9(0/mi) Add a comment	8.5mi, 1:03:10 Run - General 1) 1mi - 8:43(8:43/mi) 133/153bpm [1158b/mi] 111cal 6.89/7.47mph 2) 1mi - 8:21(8:21/mi) 157/165bpm [1310b/mi] 127cal 7.19/7.89mph 3) 1mi - 6:30(6:30/mi) 143/164bpm [931b/mi] 85cal 9.22/10.02mph 4) 0.82mi - 5:00(6:05/mi) 147/151bpm [895b/mi] 70cal 9.86/10.27mph 5) 0.08mi - 58(12:08/mi) 152/155bpm [1843b/mi] 13cal 4.95/10mph 6) 0.67mi - 4:01(6:00/mi) 157/165bpm [941b/mi] 61cal 10.01/11.1mph 7) 0.1mi - 1:29(14:39/mi) 160/165bpm [2344b/mi] 23cal 4.1/8.52mph 8) 0.67mi - 4:04(6:01/mi) 161/170bpm [970b/mi] 63cal 9.96/10.98mph 9) 0.09mi - 1:27(16:14/mi) 168/174bpm [2727b/mi] 24cal 3.7/10.21mph 10) 0.67mi - 4:00(6:01/mi) 163/168bpm [980b/mi] 63cal 9.98/10.71mph 11) 0.1mi - 1:29(14:28/mi) 163/168bpm [2358b/mi] 23cal 4.15/9.91mph 12) 1mi - 6:19(6:19/mi) 160/169bpm [1011b/mi] 98cal 9.5/10.33mph 13) 1mi - 7:49(7:49/mi) 142/166bpm [1111b/mi] 84cal 7.67/10.58mph 14) 0.33mi - 3:00(9:13/mi) 137/141bpm [1263b/mi] 30cal 6.51/6.85mph Add a comment	0.9mi, 28:13 Swim - General 1) 0mi - 0(0/mi) 2) 0.93mi - 28:13(30:16/mi) 364cal 28/rpm 1.98/2.43mph Add a comment	3.3mi, 55:29 Run - General 1) 1mi - 16:47(16:47/mi) 149/168bpm [2500b/mi] 244cal 3.58/11.61mph 2) 1mi - 15:57(15:57/mi) 158/172bpm [2519b/mi] 245cal 3.76/10.81mph 3) 1mi - 17:36(17:36/mi) 161/181bpm [2834b/mi] 275cal 3.41/9.83mph 4) 0.27mi - 5:10(19:10/mi) 164/180bpm [3145b/mi] 82cal 3.13/8.1mph Add a comment	-	-	-

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