Cheg

Last on at 11am, 22nd Dec 2024

M40 Essex

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Flyers Southend

About Me
I've been doing this run thing for a while now, and have been on Fetch for all of it. My best races are in the dim and distant past. Now with 6 year old twin girls, I want to throw myself back into it fully. Looking to run 4-5 times a week up until the LA 2028 Olympics and see what I can achieve. Show More...

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Recent Blogs
Bad Starts to the Season and How it Ends	Sep 2024
The Ultimate Olympian	Jul 2024
Dear Gareth	Jul 2024
Cavendish Delivers Win Number 35	Jul 2024
Milton Keynes Marathon - Race Report	May 2024

My parkrun
Basildon parkrun

Recent Training
21st Dec	General	2.5mi	42:28
21st Dec	General	3.1mi	27:36
14th Dec	General	1.6mi	28:39
14th Dec	Long Run	10.1mi	1:43:42
8th Dec	Tempo	5.1mi	43:46

Planned Races
Shakespeare Marathon	27th Apr

12 Month Benchmarks	Run
Mile	7:37
5k	26:03
5mi	43:14
10k	56:50
10mi	1:36:45
Half	2:21:44
20mi	3:55:01

Recent Pictures	Show more

Recent Threads
DraftEveryone: a US sports wire

Buddies (11)

Followers (11)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	2024	PB	WB
2.9mi	1													22:13 56.27		22:13 7:40/mi	56.27
5km	57	22:07 58.10	20:31 62.63	19:21 66.41	19:59 64.30	20:37 62.33	20:13 63.57	20:04 64.11	22:16 57.89	20:51 62.02	26:17 49.41			23:44 56.60		19:21 6:14/mi	66.41
5mi	1								35:08 60.07							35:08 7:02/mi	60.07
10km	24	47:15 55.87	43:36 60.55	42:09 62.63	46:28 56.81	44:56 58.75	44:00 60.00	41:44 63.28	48:46 54.22	49:45 53.24		1:01:26 43.37	1:09:07 39.11	1:00:51 44.70	1:00:04 45.61	41:44 6:43/mi	63.28
10mi	4		1:12:05 60.69					1:13:16 59.71		1:10:39 62.04						1:10:39 7:04/mi	62.04
13.1mi	29	1:50:58 52.25	1:36:21 60.17	1:30:05 64.36	1:58:02 49.12	1:39:36 58.21	1:52:40 51.46	1:35:18 60.83	1:47:34 53.91	1:52:30 51.60		2:24:01 40.48		2:39:28 37.24		1:30:05 6:53/mi	64.36
15mi	3		2:18:55 48.21	2:06:41 52.86						2:17:30 48.72						2:06:41 8:27/mi	52.86
20mi	4				2:50:28 53.48			2:38:51 57.39		2:36:24 58.36				4:05:56 37.97		2:36:24 7:49/mi	58.36
26.2mi	12		3:50:10 52.81	3:34:28 56.68	4:07:26 49.13	3:55:42 51.57	4:25:43 45.75	3:40:48 55.05		4:10:50 48.52					5:23:24 38.77	3:34:28 8:11/mi	56.68
56km	1				6:10:40 46.63											6:10:40 10:39/mi	46.63

Date	Planned Races			Distance
27 Apr	Shakespeare Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
6 Jul	HARP 24	55mi		24hr
23 Jun	Newmarket 10k SB	1:00:04	45.61	10km
6 May	Milton Keynes Marathon SB	5:23:24	38.77	26.2mi
2023		Result	WAVA	Distance
10 Sep	Great North Run SB	2:39:28	37.24	13.1mi
8 Jul	Chalkwell Beach parkrun	24:38	54.53	5km
5 Jul	Race for Business PB	22:13	56.27	2.9mi
25 Jun	Newmarket 10k SB	1:00:51	44.70	10km
17 Jun	Basildon parkrun SB	23:44	56.60	5km
13 May	Basildon parkrun	24:22	55.13	5km
18 Mar	Southend parkrun	25:30	52.68	5km
11 Mar	Basildon parkrun	27:13	49.36	5km
5 Mar	Essex 20 SB	4:05:56	37.97	20mi
2022		Result	WAVA	Distance
3 Jul	The Marcus Gynn Newmarket 10K SB	1:09:07	39.11	10km
2019		Result	WAVA	Distance
10 Aug	Thames Meander Half Marathon SB	2:24:01	40.48	13.1mi
7 Jul	The Marcus Gynn Newmarket 10K SB	1:01:26	43.37	10km
2018		Result	WAVA	Distance
5 May	Alness parkrun SB	26:17	49.41	5km
2017		Result	WAVA	Distance
1 Oct	Southend 10k	54:28	48.63	10km
30 Sep	Southend parkrun	24:16	53.29	5km
26 Aug	Southend parkrun	23:43	54.52	5km
2 Jul	The Marcus Gynn Newmarket 10k	50:12	52.76	10km
25 Jun	Olympic Park 10k SB	49:45	53.24	10km
7 May	Shakespeare Half Marathon SB	1:52:30	51.60	13.1mi
9 Apr	Brighton Marathon SB	4:10:50	48.52	26.2mi
26 Mar	Sandy 10	1:15:47	57.83	10mi
5 Mar	Essex 20 PB	2:36:24	58.36	20mi
25 Feb	Southend parkrun SB	20:51	62.02	5km
19 Feb	Test Track 10 PB	1:10:39	62.04	10mi
12 Feb	Hardmoors Saltburn Half	3:00:13	32.18	13.1mi
15 Jan	Benfleet 15 SB	2:17:30	48.72	15mi
7 Jan	Basildon parkrun	21:55	58.81	5km
2016		Result	WAVA	Distance
11 Dec	The Southend 5 Mile Rudolph Run PB	35:08	60.07	5mi
29 Oct	Southend parkrun SB	22:16	57.89	5km
12 Jun	Southend Half Marathon	1:54:40	50.57	13.1mi
24 Apr	Shakespeare Half Marathon SB	1:47:34	53.91	13.1mi
10 Apr	St Clare Hospice 10K Run SB	48:46	54.22	10km
2015		Result	WAVA	Distance
15 Nov	St Neots Riverside Half Marathon	1:48:30	53.43	13.1mi
13 Sep	Grunty Fen Half Marathon	2:33:00	37.89	13.1mi
26 Jul	The Outlaw Iron Distance Triathlon	2:00:16		2.4mi/112mi/26.2mi
14 Jun	Southend Half Marathon	1:41:55	56.88	13.1mi
25 May	Vitality London 10,000 PB	41:44	63.28	10km
17 May	Great Baddow 10 SB	1:13:16	59.71	10mi
10 May	Colchester 10K	41:59	62.91	10km
26 Apr	Shakespeare Marathon SB	3:40:48	55.05	26.2mi
4 Apr	Parramatta parkrun	20:57	61.40	5km
21 Mar	Albert parkrun, Middlesbrough SB	20:04	64.11	5km
15 Mar	Essex 20 SB	2:38:51	57.39	20mi
28 Feb	Southend parkrun	20:19	63.32	5km
8 Feb	Great Bentley Half Marathon SB	1:35:18	60.83	13.1mi
24 Jan	Southend parkrun	20:17	63.36	5km
17 Jan	Southend parkrun	20:35	62.44	5km
10 Jan	Southend parkrun	21:37	59.45	5km
2014		Result	WAVA	Distance
27 Dec	Southend parkrun	20:17	63.36	5km
20 Dec	Southend parkrun SB	20:13	63.57	5km
22 Nov	Albert parkrun, Middlesbrough	21:22	60.15	5km
15 Nov	Southend parkrun	21:41	59.27	5km
8 Nov	Southend parkrun	22:06	58.15	5km
2 Nov	Billericay 10K	47:27	55.64	10km
26 Oct	Washington Marine Corps Marathon	4:40:24	43.35	26.2mi
13 Jul	Notfast Open 10k	45:20	58.24	10km
8 Jun	Southend Half Marathon SB	1:52:40	51.46	13.1mi
25 May	Vitality London 10,000 SB	44:00	60.00	10km
3 May	Middlesbrough Albert parkrun 5km	20:37	62.33	5km
6 Apr	Greater Manchester Marathon SB	4:25:43	45.75	26.2mi
8 Mar	Southend parkrun	20:52	61.59	5km
1 Mar	Southend parkrun No 75	21:42	59.22	5km
16 Feb	Barcelona Half Marathon	2:41:55	35.81	13.1mi
2013		Result	WAVA	Distance
3 Nov	Billericay 10K	1:09:21	38.07	10km
15 Sep	Great North Run SB	1:39:36	58.21	13.1mi
7 Sep	Southend parkrun	20:56	61.39	5km
31 Aug	Southend parkrun No 48	29:30	43.56	5km
17 Aug	Southend parkrun	20:54	61.48	5km
10 Aug	Southend parkrun No 45	20:51	61.63	5km
3 Aug	Southend parkrun	26:22	48.74	5km
27 Jul	Thunder Run 24 Hr Solo			100mi
15 Jun	Southend parkrun	22:08	58.06	5km
9 Jun	Southend Half Marathon	1:43:15	56.15	13.1mi
8 Jun	Southend parkrun No 37	32:00	40.16	5km
1 Jun	Albert Parkrun	21:33	59.63	5km
14 Apr	Brighton Marathon SB	3:55:42	51.57	26.2mi
6 Apr	Middlesbrough Albert parkrun 5km SB	20:37	62.33	5km
30 Mar	Southend parkrun 28	20:54	61.48	5km
24 Mar	Canterbury Riverside 10k SB	44:56	58.75	10km
16 Mar	Southend parkrun	22:30	57.11	5km
9 Mar	Middlesbrough Albert parkrun 5km	21:49	58.90	5km
3 Mar	Silverstone Half Marathon	1:44:31	55.47	13.1mi
23 Feb	Southend parkrun	22:05	58.19	5km
16 Feb	Albert parkrun	22:52	56.20	5km
2012		Result	WAVA	Distance
24 Nov	Southend parkrun #7	21:18	60.33	5km
10 Nov	Southend parkrun	21:35	59.54	5km
4 Nov	Billericay 10K SB	46:28	56.81	10km
3 Nov	Southend parkrun	21:36	59.49	5km
27 Oct	Southend parkrun	20:49	61.73	5km
21 Oct	Leigh-on-Sea 10K	48:06	54.89	10km
20 Oct	Southend parkrun	20:53	61.53	5km
13 Oct	Southend parkrun	20:45	61.93	5km
6 Oct	Middlesbrough Albert parkrun 5km	21:17	60.38	5km
30 Sep	Berlin Marathon SB	4:07:26	49.13	26.2mi
1 Jul	Outlaw (Iron distance) Triathlon	16:05:47		2.4mi/112mi/26.2mi
10 Jun	Southend Half Marathon SB	1:58:02	49.12	13.1mi
27 May	Edinburgh Marathon	4:39:43	43.46	26.2mi
7 Apr	Two Oceans Marathon PB	6:10:40	46.63	56km
24 Mar	Middlesbrough Albert parkrun 5km SB	19:59	64.30	5km
15 Mar	East Essex Triathlon Club 400m TT	9:30		400m
10 Mar	Middlesbrough Albert parkrun 5km	20:47	61.83	5km
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:50:28	53.48	20mi
25 Feb	Cambridge parkrun	21:13	60.57	5km
2011		Result	WAVA	Distance
31 Dec	Middlesbrough Albert parkrun 5km	20:41	62.13	5km
6 Nov	Billericay 10K SB	42:09	62.63	10km
15 Oct	Bromley parkrun # 110	19:58	64.36	5km
9 Oct	Chester Marathon PB	3:34:28	56.68	26.2mi
18 Sep	Great North Run Half Marathon PB	1:30:05	64.36	13.1mi
11 Sep	Bristol Half Marathon	1:33:22	62.09	13.1mi
6 Aug	Brighton & Hove Park Run	20:14	63.51	5km
10 Jul	British 10k London Run	44:16	59.64	10km
12 Jun	Southend Half Marathon	1:32:09	62.91	13.1mi
30 May	Vitality London 10,000	59:35	44.31	10km
8 May	Shakespeare Marathon	3:37:41	55.84	26.2mi
19 Mar	Middlesbrough Albert parkrun PB	19:21	66.41	5km
13 Mar	Larking Gowen City of Norwich Half Marathon	1:34:13	61.53	13.1mi
12 Feb	Middlesbrough Albert Parkrun 5km	19:42	65.23	5km
6 Feb	Great Bentley Half Marathon	1:35:04	60.98	13.1mi
23 Jan	Benfleet 15 PB	2:06:41	52.86	15mi
2010		Result	WAVA	Distance
7 Nov	Rutland Water Marathon SB	3:50:10	52.81	26.2mi
24 Oct	Great South Run SB	1:12:05	60.69	10mi
3 Oct	Cancer Research Run 10K	58:00	45.52	10km
19 Sep	Great North Run	1:40:28	57.71	13.1mi
5 Sep	Bristol Half Marathon SB	1:36:21	60.17	13.1mi
17 Jul	Brighton & Hove parkrun SB	20:31	62.63	5km
13 Jun	Southend Half Marathon	1:45:40	54.87	13.1mi
31 May	Vitality London 10,000 SB	43:36	60.55	10km
15 May	Middlesbrough Albert parkrun 5km	21:11	60.66	5km
18 Apr	Brighton Marathon	4:02:26	50.14	26.2mi
7 Mar	Bath Half	1:41:54	56.89	13.1mi
7 Feb	Great Bentley Half Marathon	1:39:32	58.25	13.1mi
24 Jan	Benfleet 15 SB	2:18:55	48.21	15mi
2009		Result	WAVA	Distance
15 Nov	After Adoption Hyde Park 10k SB	47:15	55.87	10km
31 Oct	Middlesbrough Albert parkrun 5km SB	22:07	58.10	5km
18 Oct	Cardiff Half Marathon SB	1:50:58	52.25	13.1mi
4 Oct	Southend Classic 10k	49:11	53.68	10km
6 Sep	Bristol Half Marathon	2:08:50	45.00	13.1mi
14 Jun	Southend Half Marathon	2:17:48	42.07	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	85	81	71	71	69	58	70	66	46	29	27	2	674
2024	10	0	12	73	52	17	27	43	52	47	42	31	407
2023	10	34	19	82	39	30	19	9	3	7	0	11	263
2023	23	24	36	25	41	52	23	7	32	0	0	0	261
2022	0	0	1	0	0	0	3	3	0	0	0	7	14
2022	0	1	4	0	0	14	16	3	0	10	2	0	49
2021	0	0	0	5	20	0	0	3	3	13	0	0	45
2020	0	22	13	0	4	9	1	4	0	0	3	0	56
2019	0	13	0	3	12	0	6	51	43	0	0	0	128
2018	0	3	0	0	8	6	0	11	0	48	8	0	84
2017	0	0	0	0	0	0	1	0	0	0	0	0	1
2017	163	122	105	51	28	34	38	16	3	12	14	0	587
2016	19	13	50	90	49	94	56	29	57	136	158	162	913
2016	0	7	15	0	0	0	0	0	0	0	0	0	22
2015	0	0	0	0	0	0	0	0	0	0	0	0	0
2015	0	0	0	0.2	0	1.5	2.4	0	0	0	0	0	4.1
2015	156	118	126	119	131	71	54	142	114	83	60	36	1211
2015	30	0	0	0	8	196	155	8	0	0	0	0	396
2014	54	57	119	111	101	115	107	14	8	50	136	158	1030
2014	0	0	0	0	0	0	0	341	345	243	162	60	1151
2013	29	35	102	66	38	106	112	114	91	70	81	50	894
2012	0	0	0	4	0	0	0	0	0	0	0	0	4
2012	0	1.2	1.4	0	0	1.3	3.1	0	0	0	0	0	7
2012	83	41	54	59	71	44	62	59	104	46	91	86	800
2012	0	133	274	142	168	162	112	0	0	0	0	0	991
2011	0	0	0	0	10	0	0	0	0	0	0	0	10
2011	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2011	102	107	80	74	89	28	18	46	84	67	41	59	794
2011	119	113	170	189	345	465	1131	250	109	0	32	15	2936
2010	0	0.5	0	0	0	0	0	0	0	0	0	0	0.5
2010	75	72	116	91	105	95	78	72	92	103	72	100	1070
2010	0	0	0	210	127	24	0	3	32	166	190	24	774
2009	0	0	0	0	81	44	55	24	78	66	59	111	519
2009	0	0	0	0	0	0	0	0	0	0	0	8	8

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
-	3.3mi, 58:42 Walk - General 1) 0.62mi - 11:01(17:43/mi) 88/100bpm [1559b/mi] 68cal 133/182W 2) 0.62mi - 11:09(17:56/mi) 101/120bpm [1812b/mi] 77cal 156/208W 3) 0.62mi - 10:52(17:29/mi) 102/115bpm [1784b/mi] 74cal 164/234W 4) 0.62mi - 10:56(17:35/mi) 94/112bpm [1653b/mi] 68cal 139/166W 5) 0.62mi - 11:10(17:59/mi) 103/113bpm [1852b/mi] 76cal 152/210W 6) 0.2mi - 3:35(18:04/mi) 99/106bpm [1789b/mi] 24cal 154/192W Add a comment	-	-	-	3.1mi, 27:42 Run - Intervals 1) 0.62mi - 4:54(7:53/mi) 178/182bpm [1403b/mi] 82cal 439/577W 2) 0.12mi - 57(7:48/mi) 178/179bpm [1389b/mi] 16cal 464/484W 3) 0.08mi - 1:10(15:23/mi) 163/179bpm [2508b/mi] 17cal 215/453W 4) 0.62mi - 4:52(7:50/mi) 173/184bpm [1355b/mi] 79cal 432/555W 5) 0.07mi - 1:08(15:46/mi) 172/185bpm [2712b/mi] 17cal 198/519W 6) 0.62mi - 4:45(7:39/mi) 175/186bpm [1339b/mi] 78cal 415/483W 7) 0.06mi - 1:00(16:44/mi) 176/187bpm [2944b/mi] 15cal 198/459W 8) 0.12mi - 58(8:15/mi) 162/170bpm [1338b/mi] 14cal 350/420W 9) 0.19mi - 3:03(16:24/mi) 147/173bpm [2410b/mi] 31cal 179/398W 10) 0.62mi - 4:51(7:49/mi) 176/186bpm [1376b/mi] 81cal 438/561W 11) 0.01mi - 4(7:35/mi) 186/186bpm [1410b/mi] 1cal 453/465W 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
5.4mi, 57:06 Run - Steady-State 1) 0.62mi - 6:50(11:00/mi) 132/150bpm [1453b/mi] 82cal 306/406W 2) 0.62mi - 6:34(10:34/mi) 150/166bpm [1586b/mi] 90cal 341/434W 3) 0.62mi - 6:38(10:40/mi) 141/148bpm [1505b/mi] 81cal 290/315W 4) 0.62mi - 6:26(10:21/mi) 151/157bpm [1562b/mi] 87cal 316/360W 5) 0.62mi - 6:36(10:37/mi) 154/161bpm [1635b/mi] 89cal 329/385W 6) 0.62mi - 6:23(10:17/mi) 162/166bpm [1666b/mi] 92cal 364/404W 7) 0.62mi - 6:25(10:19/mi) 167/178bpm [1723b/mi] 95cal 396/486W 8) 0.62mi - 6:28(10:24/mi) 163/178bpm [1694b/mi] 91cal 341/429W 9) 0.46mi - 4:40(10:05/mi) 164/174bpm [1653b/mi] 67cal 373/450W 10) 0.01mi - 6(9:16/mi) 155/156bpm [1435b/mi] 1cal 325/329W Add a comment	1.8mi, 32:45 Walk - General 1) 0.62mi - 10:50(17:25/mi) 94/104bpm [1638b/mi] 71cal 146/218W 2) 0.62mi - 11:19(18:12/mi) 104/110bpm [1893b/mi] 71cal 140/194W 3) 0.59mi - 10:37(17:57/mi) 106/112bpm [1902b/mi] 68cal 144/229W Add a comment	-	3.3mi, 34:03 Run - General 1) 0.62mi - 6:33(10:32/mi) 134/148bpm [1411b/mi] 82cal 308/367W 2) 0.62mi - 6:16(10:04/mi) 154/167bpm [1551b/mi] 87cal 338/395W 3) 0.62mi - 6:22(10:14/mi) 159/173bpm [1628b/mi] 89cal 338/450W 4) 0.62mi - 6:19(10:09/mi) 165/172bpm [1675b/mi] 91cal 371/444W 5) 0.62mi - 6:12(9:59/mi) 163/172bpm [1628b/mi] 89cal 355/412W 6) 0.23mi - 2:19(9:59/mi) 171/174bpm [1708b/mi] 35cal 384/416W 7) 0mi - 3(10:49/mi) 170/170bpm [1840b/mi] 1cal 386/388W Add a comment	-	-	5.1mi, 43:46 Run - Tempo 5 mile time trial solo. 1) 0.62mi - 5:35(8:59/mi) 146/157bpm [1311b/mi] 80cal 412/552W 2) 0.62mi - 5:26(8:45/mi) 165/178bpm [1445b/mi] 86cal 424/535W 3) 0.62mi - 5:38(9:05/mi) 171/179bpm [1553b/mi] 91cal 428/716W 4) 0.62mi - 5:26(8:44/mi) 167/175bpm [1459b/mi] 87cal 385/454W 5) 0.62mi - 5:23(8:40/mi) 176/186bpm [1525b/mi] 93cal 399/499W 6) 0.62mi - 5:16(8:29/mi) 172/179bpm [1459b/mi] 87cal 368/479W 7) 0.62mi - 5:07(8:14/mi) 183/188bpm [1505b/mi] 92cal 419/548W 8) 0.62mi - 5:14(8:25/mi) 185/188bpm [1558b/mi] 92cal 417/508W 9) 0.09mi - 41(7:44/mi) 187/190bpm [1446b/mi] 12cal 459/512W 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
-	-	-	-	-	1.6mi, 28:39 Run - General 1) 0.62mi - 11:05(17:49/mi) 131/146bpm [2335b/mi] 103cal 174/261W 2) 0.62mi - 11:15(18:06/mi) 112/122bpm [2027b/mi] 71cal 147/223W 3) 0.35mi - 6:20(18:21/mi) 114/122bpm [2091b/mi] 42cal 160/213W Add a comment 10.1mi, 1:43:42 Run - Long Run 1) 0.62mi - 5:53(9:28/mi) 150/165bpm [1420b/mi] 83cal 372/479W 2) 0.62mi - 5:45(9:16/mi) 157/168bpm [1455b/mi] 84cal 363/457W 3) 0.62mi - 5:39(9:05/mi) 163/174bpm [1481b/mi] 85cal 397/523W 4) 0.62mi - 5:45(9:15/mi) 162/172bpm [1499b/mi] 84cal 355/465W 5) 0.07mi - 59(14:57/mi) 159/167bpm [2376b/mi] 12cal 201/376W 6) 0.62mi - 5:36(9:01/mi) 169/177bpm [1524b/mi] 86cal 401/513W 7) 0.62mi - 5:44(9:14/mi) 167/178bpm [1541b/mi] 85cal 348/450W 8) 0.62mi - 5:50(9:23/mi) 169/177bpm [1587b/mi] 87cal 355/452W 9) 0.06mi - 56(15:25/mi) 158/167bpm [2437b/mi] 11cal 187/320W 10) 0.23mi - 2:11(9:17/mi) 158/173bpm [1468b/mi] 28cal 327/479W 11) 0.13mi - 2:10(16:24/mi) 156/172bpm [2557b/mi] 24cal 209/469W 12) 0.19mi - 2:22(12:24/mi) 157/169bpm [1947b/mi] 30cal 274/441W 13) 0.43mi - 4:10(9:38/mi) 160/166bpm [1541b/mi] 58cal 315/436W 14) 0.06mi - 58(17:26/mi) 153/158bpm [2667b/mi] 10cal 162/331W 15) 0.22mi - 2:07(9:33/mi) 159/166bpm [1519b/mi] 28cal 321/352W 16) 0.07mi - 1:08(16:52/mi) 156/165bpm [2632b/mi] 12cal 168/337W 17) 0.32mi - 3:06(9:36/mi) 159/167bpm [1527b/mi] 42cal 327/349W 18) 0.08mi - 1:19(16:40/mi) 153/166bpm [2551b/mi] 13cal 147/341W 19) 0.35mi - 3:18(9:24/mi) 162/171bpm [1522b/mi] 46cal 325/366W 20) 0.08mi - 1:14(16:16/mi) 162/170bpm [2636b/mi] 16cal 197/363W 21) 0.23mi - 2:10(9:33/mi) 163/171bpm [1556b/mi] 30cal 327/390W 22) 0.04mi - 39(17:20/mi) 169/171bpm [2930b/mi] 9cal 242/381W 23) 0.39mi - 3:37(9:12/mi) 163/167bpm [1499b/mi] 51cal 319/397W 24) 0.06mi - 54(16:05/mi) 163/169bpm [2621b/mi] 11cal 176/353W 25) 0.19mi - 1:50(9:44/mi) 162/172bpm [1577b/mi] 25cal 328/377W 26) 0.07mi - 1:10(17:11/mi) 160/173bpm [2750b/mi] 13cal 169/378W 27) 0.15mi - 1:28(9:32/mi) 159/169bpm [1515b/mi] 19cal 334/396W 28) 0.07mi - 1:08(16:50/mi) 159/173bpm [2678b/mi] 12cal 168/370W 29) 0.41mi - 3:46(9:17/mi) 168/175bpm [1559b/mi] 55cal 391/470W 30) 0.06mi - 1:01(15:55/mi) 163/177bpm [2595b/mi] 12cal 221/402W 31) 0.14mi - 1:18(9:18/mi) 163/174bpm [1516b/mi] 17cal 376/440W 32) 0.07mi - 1:07(16:38/mi) 168/178bpm [2795b/mi] 14cal 206/391W 33) 0.13mi - 1:14(9:22/mi) 162/175bpm [1516b/mi] 16cal 381/460W 34) 0.04mi - 39(18:09/mi) 172/176bpm [3121b/mi] 9cal 238/445W 35) 0.14mi - 1:21(9:21/mi) 160/167bpm [1497b/mi] 18cal 341/410W 36) 0.09mi - 1:31(16:25/mi) 153/167bpm [2512b/mi] 14cal 200/383W 37) 0.29mi - 2:45(9:21/mi) 167/173bpm [1560b/mi] 39cal 389/483W 38) 0.09mi - 1:26(16:11/mi) 162/174bpm [2621b/mi] 17cal 215/431W 39) 0.08mi - 47(9:25/mi) 157/168bpm [1478b/mi] 10cal 349/405W 40) 0.1mi - 1:39(16:17/mi) 156/171bpm [2539b/mi] 16cal 182/400W 41) 0.09mi - 54(10:02/mi) 150/161bpm [1506b/mi] 10cal 321/413W 42) 0.03mi - 27(15:57/mi) 165/167bpm [2632b/mi] 5cal 256/393W 43) 0.17mi - 1:33(9:16/mi) 167/175bpm [1546b/mi] 22cal 376/448W 44) 0.05mi - 48(16:44/mi) 168/175bpm [2810b/mi] 10cal 207/402W 45) 0.25mi - 2:16(9:08/mi) 168/179bpm [1536b/mi] 33cal 410/447W 46) 0mi - 1(4:17/mi) 177/177bpm [758b/mi] 1cal 443/443W 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
-	-	-	-	-	2.5mi, 42:28 Run - General 1) 0.62mi - 10:27(16:49/mi) 109/124bpm [1833b/mi] 72cal 164/375W 2) 0.62mi - 10:24(16:44/mi) 125/142bpm [2092b/mi] 86cal 189/264W 3) 0.62mi - 10:21(16:39/mi) 116/132bpm [1931b/mi] 73cal 155/225W 4) 0.62mi - 11:12(18:02/mi) 120/130bpm [2163b/mi] 81cal 153/234W 5) 0mi - 4(1:05:17/mi) 106/106bpm [6920b/mi] Add a comment 3.1mi, 27:36 Run - General 1) 0.62mi - 5:25(8:44/mi) 163/177bpm [1423b/mi] 83cal 417/592W 2) 0.62mi - 5:27(8:47/mi) 168/175bpm [1475b/mi] 83cal 389/475W 3) 0.62mi - 5:33(8:56/mi) 174/181bpm [1555b/mi] 87cal 413/556W 4) 0.62mi - 5:35(8:59/mi) 175/183bpm [1573b/mi] 87cal 394/499W 5) 0.62mi - 5:25(8:43/mi) 173/181bpm [1508b/mi] 84cal 361/461W 6) 0.02mi - 10(7:44/mi) 179/180bpm [1384b/mi] 3cal 471/477W Add a comment	-

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