Cheg

Last on at 10am, 21st Nov 2024

M40 Essex

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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
20th Nov	Core	0mi	2:00
19th Nov	General	4.2mi	40:08
19th Nov	General	2.5mi	43:59
18th Nov	Core	0mi	2:00
18th Nov	General	2.1mi	40:16

Planned Races
Shakespeare Marathon	27th Apr

12 Month Benchmarks	Run
Mile	7:37
5k	26:03
5mi	45:22
10k	56:50
10mi	1:36:45
Half	2:21:44
20mi	3:55:01

Recent Pictures	Show more

Recent Threads
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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

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	19	0	664
2024	10	0	12	73	52	17	27	43	52	47	32	0	366
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

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	-	-	-	-	3.1mi, 56:01 Walk - General 1) 0.62mi - 10:41(17:12/mi) 94/100bpm [1617b/mi] 69cal 138/189W 2) 0.62mi - 11:14(18:05/mi) 105/112bpm [1898b/mi] 76cal 156/198W 3) 0.62mi - 11:06(17:52/mi) 108/120bpm [1929b/mi] 75cal 145/200W 4) 0.62mi - 11:10(17:58/mi) 102/113bpm [1832b/mi] 69cal 129/146W 5) 0.62mi - 11:30(18:31/mi) 110/119bpm [2036b/mi] 77cal 149/191W 6) 0.02mi - 20(16:49/mi) 107/108bpm [1800b/mi] 2cal 136/143W Add a comment	4.1mi, 41:02 Run - General 1) 0.62mi - 6:07(9:50/mi) 151/162bpm [1485b/mi] 86cal 350/456W 2) 0.62mi - 6:15(10:03/mi) 155/165bpm [1557b/mi] 88cal 336/416W 3) 0.62mi - 5:57(9:34/mi) 164/173bpm [1570b/mi] 89cal 369/450W 4) 0.62mi - 6:17(10:07/mi) 162/172bpm [1639b/mi] 91cal 343/414W 5) 0.62mi - 6:15(10:03/mi) 167/178bpm [1679b/mi] 94cal 338/419W 6) 0.62mi - 6:11(9:57/mi) 172/182bpm [1711b/mi] 94cal 343/420W 7) 0.41mi - 4:01(9:50/mi) 168/179bpm [1651b/mi] 58cal 324/360W Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	0.8mi, 18:41 Walk - General 1) 0.62mi - 15:04(24:14/mi) 103/114bpm [2496b/mi] 80cal 97/272W 2) 0.15mi - 3:37(24:39/mi) 106/116bpm [2613b/mi] 20cal 89/173W Add a comment 4.2mi, 41:02 Run - General 1) 0.62mi - 6:20(10:12/mi) 142/158bpm [1447b/mi] 83cal 347/438W 2) 0.62mi - 6:04(9:46/mi) 158/171bpm [1543b/mi] 88cal 378/464W 3) 0.62mi - 6:15(10:03/mi) 148/154bpm [1488b/mi] 83cal 339/398W 4) 0.62mi - 6:09(9:54/mi) 158/168bpm [1564b/mi] 87cal 356/513W 5) 0.62mi - 6:00(9:39/mi) 172/182bpm [1660b/mi] 94cal 386/497W 6) 0.62mi - 5:54(9:30/mi) 172/181bpm [1633b/mi] 91cal 368/463W 7) 0.45mi - 4:18(9:33/mi) 166/173bpm [1585b/mi] 63cal 336/385W 8) 0.01mi - 2(5:59/mi) 169/169bpm [1011b/mi] 1cal 402/410W Add a comment	4.2mi, 40:03 Run - General 1) 0.62mi - 6:08(9:52/mi) 138/145bpm [1361b/mi] 79cal 327/416W 2) 0.4mi - 3:53(9:38/mi) 151/159bpm [1454b/mi] 54cal 362/441W 3) 0.06mi - 1:00(15:50/mi) 147/159bpm [2327b/mi] 12cal 186/401W 4) 0.62mi - 5:52(9:26/mi) 152/168bpm [1434b/mi] 83cal 368/481W 5) 0.45mi - 4:08(9:17/mi) 154/160bpm [1429b/mi] 59cal 373/402W 6) 0.06mi - 1:01(16:36/mi) 149/161bpm [2473b/mi] 12cal 182/380W 7) 0.62mi - 5:49(9:21/mi) 155/166bpm [1450b/mi] 83cal 366/442W 8) 0.46mi - 4:10(9:06/mi) 158/162bpm [1437b/mi] 60cal 349/375W 9) 0.06mi - 59(16:03/mi) 152/161bpm [2440b/mi] 11cal 178/360W 10) 0.62mi - 5:35(8:59/mi) 164/173bpm [1474b/mi] 84cal 393/448W 11) 0.17mi - 1:28(8:40/mi) 172/174bpm [1491b/mi] 23cal 420/456W Add a comment	-	-	-	2.2mi, 37:19 Walk - General 1) 0.62mi - 10:10(16:21/mi) 92/101bpm [1504b/mi] 69cal 141/367W 2) 0.62mi - 10:36(17:04/mi) 94/101bpm [1604b/mi] 68cal 149/219W 3) 0.62mi - 10:25(16:45/mi) 105/116bpm [1759b/mi] 74cal 161/194W 4) 0.33mi - 6:09(18:25/mi) 106/115bpm [1952b/mi] 41cal 139/201W Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	9.4mi, 1:32:24 Run - General 1) 0.62mi - 5:48(9:20/mi) 150/165bpm [1399b/mi] 82cal 369/483W 2) 0.35mi - 3:13(9:07/mi) 161/169bpm [1467b/mi] 48cal 379/435W 3) 0.06mi - 59(15:14/mi) 142/155bpm [2163b/mi] 11cal 183/358W 4) 0.62mi - 5:42(9:10/mi) 154/170bpm [1412b/mi] 82cal 374/474W 5) 0.37mi - 3:19(8:59/mi) 168/174bpm [1509b/mi] 51cal 386/449W 6) 0.07mi - 59(14:54/mi) 155/172bpm [2309b/mi] 12cal 224/343W 7) 0.62mi - 5:39(9:05/mi) 156/172bpm [1418b/mi] 81cal 361/454W 8) 0.39mi - 3:22(8:43/mi) 174/181bpm [1517b/mi] 54cal 414/499W 9) 0.06mi - 59(15:45/mi) 167/178bpm [2631b/mi] 14cal 231/455W 10) 0.42mi - 4:01(9:28/mi) 156/160bpm [1476b/mi] 55cal 324/381W 11) 0.06mi - 59(15:39/mi) 152/162bpm [2379b/mi] 11cal 215/381W 12) 0.44mi - 4:01(9:03/mi) 166/179bpm [1503b/mi] 61cal 387/485W 13) 0.06mi - 59(15:34/mi) 162/181bpm [2521b/mi] 13cal 221/374W 14) 0.43mi - 4:00(9:13/mi) 166/174bpm [1529b/mi] 59cal 364/430W 15) 0.07mi - 1:00(15:07/mi) 154/166bpm [2328b/mi] 11cal 181/336W 16) 0.44mi - 4:00(9:08/mi) 163/174bpm [1488b/mi] 57cal 364/448W 17) 0.06mi - 59(15:17/mi) 169/175bpm [2582b/mi] 14cal 247/444W 18) 0.43mi - 4:02(9:17/mi) 165/172bpm [1532b/mi] 59cal 346/390W 19) 0.06mi - 59(15:24/mi) 161/174bpm [2480b/mi] 12cal 180/339W 20) 0.44mi - 4:00(9:08/mi) 166/176bpm [1516b/mi] 58cal 366/460W 21) 0.06mi - 59(16:30/mi) 166/176bpm [2739b/mi] 13cal 205/448W 22) 0.43mi - 4:01(9:17/mi) 162/177bpm [1504b/mi] 55cal 346/453W 23) 0.07mi - 1:01(15:44/mi) 164/178bpm [2581b/mi] 13cal 191/378W 24) 0.41mi - 3:58(9:35/mi) 160/176bpm [1534b/mi] 52cal 327/467W 25) 0.06mi - 59(16:41/mi) 167/177bpm [2787b/mi] 13cal 198/421W 26) 0.42mi - 4:01(9:36/mi) 166/179bpm [1593b/mi] 58cal 361/464W 27) 0.06mi - 1:00(16:40/mi) 172/179bpm [2866b/mi] 14cal 141/430W 28) 0.43mi - 4:10(9:35/mi) 167/183bpm [1602b/mi] 60cal 355/470W 29) 0.05mi - 55(16:47/mi) 175/184bpm [2937b/mi] 14cal 160/426W 30) 0.15mi - 1:28(9:37/mi) 168/177bpm [1617b/mi] 22cal 368/436W 31) 0.04mi - 43(16:37/mi) 173/179bpm [2874b/mi] 10cal 195/360W 32) 0.3mi - 2:44(9:12/mi) 168/179bpm [1545b/mi] 40cal 372/454W 33) 0.06mi - 1:00(15:46/mi) 169/180bpm [2664b/mi] 14cal 225/381W 34) 0.62mi - 5:45(9:15/mi) 171/177bpm [1581b/mi] 86cal 350/460W 35) 0.07mi - 39(9:16/mi) 173/176bpm [1604b/mi] 10cal 338/346W 36) 0mi - 1(4:18/mi) 176/176bpm [757b/mi] 1cal 343/343W Add a comment	-	-	3.3mi, 59:23 Walk - General 1) 0.62mi - 10:42(17:13/mi) 88/102bpm [1515b/mi] 71cal 160/239W 2) 0.62mi - 11:01(17:44/mi) 94/107bpm [1666b/mi] 69cal 150/239W 3) 0.62mi - 11:11(18:00/mi) 109/118bpm [1962b/mi] 78cal 164/265W 4) 0.62mi - 10:51(17:27/mi) 89/114bpm [1554b/mi] 71cal 147/221W 5) 0.62mi - 10:31(16:55/mi) 108/129bpm [1827b/mi] 73cal 150/217W 6) 0.2mi - 5:08(25:26/mi) 118/131bpm [3000b/mi] 37cal 90/193W Add a comment	3.3mi, 59:12 Walk - General 1) 0.62mi - 10:44(17:17/mi) 87/93bpm [1504b/mi] 69cal 148/294W 2) 0.62mi - 11:00(17:42/mi) 87/94bpm [1540b/mi] 67cal 144/204W 3) 0.62mi - 11:01(17:44/mi) 92/102bpm [1632b/mi] 76cal 162/230W 4) 0.62mi - 10:57(17:38/mi) 85/97bpm [1499b/mi] 71cal 143/209W 5) 0.62mi - 11:04(17:48/mi) 106/127bpm [1886b/mi] 74cal 147/192W 6) 0.16mi - 4:25(27:03/mi) 120/126bpm [3246b/mi] 34cal 88/210W Add a comment	3.9mi, 40:02 Run - General 1) 0.51mi - 5:01(9:55/mi) 132/141bpm [1309b/mi] 63cal 341/429W 2) 0.06mi - 59(15:17/mi) 137/143bpm [2094b/mi] 11cal 196/372W 3) 0.52mi - 5:01(9:43/mi) 143/157bpm [1390b/mi] 68cal 357/433W 4) 0.06mi - 1:00(17:16/mi) 143/154bpm [2468b/mi] 11cal 210/403W 5) 0.52mi - 5:01(9:38/mi) 154/175bpm [1484b/mi] 71cal 384/491W 6) 0.04mi - 45(17:22/mi) 152/163bpm [2639b/mi] 9cal 209/378W 7) 0mi - 1(18:15/mi) 129/129bpm [2355b/mi] 150/150W 8) 0.54mi - 5:13(9:46/mi) 144/161bpm [1405b/mi] 68cal 324/416W 9) 0.06mi - 59(16:42/mi) 141/152bpm [2354b/mi] 10cal 193/354W 10) 0.52mi - 5:00(9:35/mi) 149/167bpm [1427b/mi] 69cal 340/416W 11) 0.06mi - 58(16:57/mi) 153/168bpm [2592b/mi] 12cal 194/410W 12) 0.55mi - 5:02(9:08/mi) 164/174bpm [1499b/mi] 75cal 374/429W 13) 0.06mi - 1:00(18:06/mi) 159/171bpm [2877b/mi] 13cal 170/387W 14) 0.43mi - 4:01(9:20/mi) 157/171bpm [1466b/mi] 56cal 355/419W Add a comment 2.7mi, 48:58 Walk - General 1) 0.62mi - 10:45(17:18/mi) 89/99bpm [1539b/mi] 66cal 142/197W 2) 0.62mi - 11:18(18:11/mi) 102/116bpm [1855b/mi] 80cal 165/217W 3) 0.62mi - 10:51(17:28/mi) 99/115bpm [1729b/mi] 72cal 144/208W 4) 0.62mi - 10:46(17:20/mi) 97/107bpm [1681b/mi] 71cal 144/192W 5) 0.24mi - 5:18(21:56/mi) 107/113bpm [2347b/mi] 37cal 126/205W Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	2mi, 34:50 Walk - General 1) 0.62mi - 10:42(17:13/mi) 119/134bpm [2048b/mi] 81cal 168/244W 2) 0.62mi - 10:37(17:06/mi) 116/133bpm [1983b/mi] 77cal 166/236W 3) 0.62mi - 10:43(17:15/mi) 108/123bpm [1863b/mi] 73cal 148/225W 4) 0.16mi - 2:45(16:45/mi) 113/118bpm [1893b/mi] 19cal 162/201W 5) 0mi - 4(14:46/mi) 113/113bpm [1670b/mi] 1cal 216/226W Add a comment 5.9mi, 1:00:01 Run - General 1) 0.42mi - 4:01(9:28/mi) 144/168bpm [1362b/mi] 55cal 389/484W 2) 0.06mi - 59(16:01/mi) 157/170bpm [2514b/mi] 13cal 236/439W 3) 0.42mi - 4:01(9:38/mi) 146/154bpm [1407b/mi] 54cal 329/373W 4) 0.06mi - 59(16:04/mi) 139/149bpm [2234b/mi] 11cal 234/359W 5) 0.42mi - 4:01(9:38/mi) 149/154bpm [1436b/mi] 56cal 346/428W 6) 0.06mi - 59(16:09/mi) 133/149bpm [2149b/mi] 9cal 141/305W 7) 0.42mi - 4:00(9:38/mi) 139/149bpm [1339b/mi] 50cal 317/349W 8) 0.06mi - 59(16:01/mi) 137/149bpm [2195b/mi] 10cal 174/345W 9) 0.43mi - 4:06(9:31/mi) 146/154bpm [1388b/mi] 56cal 342/468W 10) 0.03mi - 29(15:37/mi) 150/153bpm [2342b/mi] 6cal 184/356W 11) 0.03mi - 34(17:02/mi) 134/142bpm [2283b/mi] 5cal 163/191W 12) 0.41mi - 3:54(9:24/mi) 147/167bpm [1382b/mi] 53cal 340/466W 13) 0.06mi - 1:01(16:10/mi) 154/171bpm [2489b/mi] 12cal 182/429W 14) 0.42mi - 3:58(9:29/mi) 152/168bpm [1443b/mi] 54cal 339/533W 15) 0.07mi - 58(14:51/mi) 138/147bpm [2048b/mi] 10cal 202/324W 16) 0.44mi - 4:01(9:09/mi) 154/167bpm [1408b/mi] 57cal 358/441W 17) 0.06mi - 59(16:30/mi) 157/168bpm [2591b/mi] 12cal 209/406W 18) 0.42mi - 4:01(9:27/mi) 160/172bpm [1512b/mi] 58cal 380/474W 19) 0.06mi - 59(16:19/mi) 151/165bpm [2463b/mi] 11cal 201/371W 20) 0.44mi - 4:02(9:14/mi) 159/173bpm [1469b/mi] 57cal 384/459W 21) 0.06mi - 58(16:05/mi) 163/176bpm [2621b/mi] 13cal 237/484W 22) 0.43mi - 4:01(9:18/mi) 158/177bpm [1469b/mi] 57cal 373/514W 23) 0.06mi - 1:01(16:05/mi) 152/169bpm [2444b/mi] 11cal 193/344W 24) 0.44mi - 3:59(9:00/mi) 165/173bpm [1486b/mi] 59cal 396/471W 25) 0.06mi - 59(16:24/mi) 164/173bpm [2690b/mi] 13cal 218/412W 26) 0.06mi - 1(11/mi) 164/173bpm [29b/mi] 13cal 218/412W Add a comment	0mi, 2:00 Cross - Core 30 sit ups Add a comment	0mi, 2:00 Cross - Core 32 sit ups Add a comment 2.1mi, 40:16 Walk - General 1) 0.62mi - 11:16(18:08/mi) 81/93bpm [1469b/mi] 69cal 137/222W 2) 0.62mi - 11:23(18:20/mi) 104/116bpm [1906b/mi] 79cal 153/210W 3) 0.62mi - 11:35(18:39/mi) 103/116bpm [1921b/mi] 71cal 141/203W 4) 0.23mi - 6:01(25:47/mi) 104/118bpm [2681b/mi] 36cal 87/192W Add a comment	4.2mi, 40:08 Run - General 1) 0.62mi - 6:02(9:43/mi) 134/146bpm [1302b/mi] 78cal 361/426W 2) 0.31mi - 2:58(9:27/mi) 150/157bpm [1418b/mi] 42cal 369/383W 3) 0.07mi - 1:06(16:00/mi) 144/157bpm [2304b/mi] 12cal 198/365W 4) 0.62mi - 5:59(9:38/mi) 152/163bpm [1465b/mi] 85cal 387/518W 5) 0.31mi - 2:55(9:30/mi) 152/160bpm [1444b/mi] 41cal 360/380W 6) 0.06mi - 1:00(16:55/mi) 145/160bpm [2452b/mi] 11cal 202/369W 7) 0.62mi - 5:36(9:01/mi) 160/172bpm [1444b/mi] 83cal 375/459W 8) 0.37mi - 3:25(9:09/mi) 161/173bpm [1473b/mi] 50cal 348/377W 9) 0.05mi - 53(16:29/mi) 151/161bpm [2489b/mi] 10cal 192/378W 10) 0.46mi - 4:25(9:35/mi) 158/168bpm [1513b/mi] 62cal 354/402W 11) 0.62mi - 4:45(7:39/mi) 181/187bpm [1385b/mi] 85cal 455/514W 12) 0.07mi - 1:03(16:08/mi) 170/185bpm [2742b/mi] 16cal 181/491W Add a comment 2.5mi, 43:59 Walk - General 1) 0.62mi - 10:28(16:51/mi) 93/99bpm [1566b/mi] 67cal 155/181W 2) 0.62mi - 10:55(17:34/mi) 102/111bpm [1792b/mi] 78cal 164/235W 3) 0.62mi - 11:06(17:51/mi) 97/103bpm [1732b/mi] 72cal 149/207W 4) 0.62mi - 11:31(18:40/mi) 80/101bpm [1494b/mi] 72cal 141/199W Add a comment	0mi, 2:00 Cross - Core 34 sit ups Add a comment	-

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