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Last on at 6pm, 30th Jan 2025

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Wells City Harriers | shapwick runners | mendip triathlon club

About Me
marathon runner/triathlete. Challenge Roth and ironman lanzarote both now completed. Endurance all the way. In training for first ultra in March Show More...

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Recent Training
1st Feb	General	12mi	2:51:47
31st Jan	Strength	0mi	40:54
29th Jan	Strength	0mi	1:01:51
28th Jan	Strength	0mi	48:03
25th Jan	General	6mi	1:01:46

12 Month Benchmarks	Run	Bike
Mile	8:35	2:15
5k	32:00	30:45
5mi	53:02	57:46
10k	1:13:06	1:17:35
10mi	2:02:43	0
Half	2:46:56	0
20mi	4:28:04	0
Mara	6:01:17	0

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
5km	2				22:45 67.35							22:45 7:19/mi	67.35
4mi	1								1:05:00 31.53			1:05:00 16:15/mi	31.53
5mi	2						37:14 68.14					37:14 7:27/mi	68.14
10km	26	57:08 53.74	50:52 60.71	52:06 59.64	48:13 64.88	49:08 63.67	47:56 66.26	48:13 66.43	48:29 66.66		1:05:00 50.19	47:56 7:43/mi	66.66
7mi	9		1:10:00 49.97	1:06:18 53.09	58:10 60.93	1:01:41 57.88	1:03:38 56.55	1:05:30 55.40		1:52:00 33.01		58:10 8:19/mi	60.93
7.5mi	1									1:02:49 63.26		1:02:49 8:23/mi	63.26
8mi	1				1:09:00 59.09							1:09:00 8:38/mi	59.09
9.5mi	5		1:30:38 53.13	1:30:37 53.47	1:23:58 57.71	1:21:42 59.71	1:19:10 62.09					1:19:10 8:20/mi	62.09
10mi	3				1:55:23 44.55	1:38:38 52.51						1:38:38 9:52/mi	52.51
20km	2						2:08:33 50.90	2:20:00 47.14				2:08:33 10:21/mi	50.90
13.1mi	12	2:22:50 46.37	1:53:53 58.49	1:54:04 58.77	1:50:40 60.99	1:44:15 65.24	1:55:38 59.30		2:24:00 48.49			1:44:15 7:57/mi	65.24
13.2mi	1							2:03:00 56.19				2:03:00 9:19/mi	56.19
13.7mi	1						2:12:22 54.32					2:12:22 9:40/mi	54.32
13.8mi	1						2:20:00 51.75					2:20:00 10:09/mi	51.75
15mi	1									3:02:00 44.74		3:02:00 12:08/mi	44.74
26.2mi	15		4:41:36 48.73	4:13:55 54.38	4:08:03 56.05	3:53:59 59.88	3:57:39 59.45	4:00:20 59.33	5:23:00 44.15	4:20:21 55.32		3:53:59 8:56/mi	59.88
46mi	1							10:53:00 43.67				10:53:00 14:12/mi	43.67

2018		Result	WAVA	Distance
23 Sep	Black hill run			10km
27 May	Sarsen trail			10mi
13 May	Light Ox			6mi
12 May	The Ox 50			50mi
29 Apr	Bad Cow Marathon			26.2mi
21 Apr	Bath Beat 17			17mi
10 Mar	Larmar 10			10mi
3 Mar	Lulworth half			13.2mi
18 Feb	Sika 10k			10km
27 Jan	Warmley Forest Park 10k	1:05:00	50.19	10km
14 Jan	Bath Skyline 10km race 3 SB	1:05:00	50.19	10km
2017		Result	WAVA	Distance
28 Dec	Seven Sins Run SB	1:52:00	33.01	7mi
17 Dec	Bovington Half Marathon			13.1mi
30 Apr	Glastonbury Road Race			10km
17 Apr	Shapwick Bunny hop PB	1:02:49	63.26	7.5mi
12 Mar	Larmer Tree Marathon	5:16:00	46.08	26.2mi
5 Mar	The Big Cheese PB	3:02:00	44.74	15mi
5 Feb	Gloucester Marathon SB	4:20:21	55.32	26.2mi
2016		Result	WAVA	Distance
31 Dec	Glastonbury tor dash PB	1:05:00	31.53	4mi
11 Dec	Bovington Half Marathon SB	2:24:00	48.49	13.1mi
1 May	Glastonbury Road Race SB	48:29	66.66	10km
5 Mar	Green Man Ultra			45mi
7 Feb	Portland Coastal Marathon SB	5:23:00	44.15	26.2mi
2015		Result	WAVA	Distance
27 Dec	Glastonbury Tor dash			4mi
25 Oct	Sanlam Bristol Bath Marathon	4:23:00	54.22	26.2mi
11 Oct	Mendip Muddle SB	2:20:00	47.14	20km
30 Aug	Battle of Sedgemoor 10K SB	48:13	66.43	10km
16 Aug	Cheddar Gorge Marathon	5:44:00	41.45	26.2mi
13 Aug	Cotswold Ultra			44.5mi
25 Jul	Cotswold 24 Hour relay lap 01			10km
5 Jul	Summer plod			21mi
14 Jun	Yeovil Marathon	4:23:00	54.22	26.2mi
23 May	ironman lanzarote	15:44:21		2.4mi/112mi/26.2mi
26 Apr	London Marathon SB	4:00:20	59.33	26.2mi
6 Apr	Shapwick Bunny Hop SB	1:05:30	55.40	7mi
7 Mar	Green Man Ultra (Old Course) PB	10:53:00	43.67	46mi
15 Feb	Portland Coastal Marathon	4:54:00	48.50	26.2mi
8 Feb	Humdinger Half PB	2:03:00	56.19	13.2mi
2014		Result	WAVA	Distance
28 Dec	Stoke Stampede 10k	49:56	63.61	10km
7 Dec	The Full Montecute	2:03:00	44.66	10.5mi
26 Oct	Herepath half PB	2:12:22	54.32	13.7mi
12 Oct	Mendip Muddle PB	2:08:33	50.90	20km
28 Sep	Bath Two Tunnels Marathon	4:34:18	51.51	26.2mi
7 Sep	Bridgwater Half Marathon SB	1:55:38	59.30	13.1mi
6 Sep	Somerset levels and moors half marathon PB	2:20:00	51.75	13.8mi
31 Aug	Cotswold Classic Middle Distance Triathlon	5:43:35		1.9km/90km/21.1km
25 Aug	Baltonsbourgh 5 mile	38:30	65.90	5mi
24 Aug	Battle of Sedgemoor 10k PB	47:56	66.26	10km
13 Jul	Burnham on sea Olympic triathlon	3:14:49		1500m/40km/10km
17 May	ironman lanzarote	15:47:57		2.4mi/112mi/26.2mi
4 May	Glastonbury Road Race	48:35	65.38	10km
21 Apr	Shapwick Bunny Hop SB	1:03:38	56.55	7mi
6 Apr	Taunton Marathon SB	3:57:39	59.45	26.2mi
30 Mar	Barry's Bristol Ball Buster Audax	9:00:00		214km
27 Mar	Weston Prom Run 7/9 PB	37:14	68.14	5mi
23 Mar	peaky freaky	3:44:12		0km/38mi/10mi
15 Feb	Portland costal marathon			26.2mi
2 Feb	Hestercombe Humdinger PB	1:19:10	62.09	9.5mi
1 Jan	Hangover 10K	51:03	61.74	10km
2013		Result	WAVA	Distance
1 Dec	The Full Monty Cute	1:46:23	48.68	10mi
17 Nov	The Drogo PB	1:38:38	52.51	10mi
6 Oct	Bournemouth Marathon PB	3:53:59	59.88	26.2mi
1 Sep	weymouth Classic Triathlon	2:56:45		1500m/40km/10km
11 Aug	cotswold classic triathlon	5:39:45		1.9km/90km/21km
14 Jul	challenge roth	12:46:32		3.8km/180km/42km
23 Jun	Bristol Harbourside Triathlon - Sprint	1:25:04		750m/20km/5km
2 Jun	The Primera Swashbuckler	5:49:22		1.9km/80km/13.1mi
26 May	Wells Fun Run	50:55	61.90	10km
19 May	Taunton Deane Francis Clark Triathlon	1:19:56		400m/22km/5km
21 Apr	London Marathon	3:58:15	58.81	26.2mi
7 Apr	Taunton Half Marathon	1:49:26	62.15	13.1mi
1 Apr	Shapwick Bunny Hop SB	1:01:41	57.88	7mi
24 Mar	Yeovil Half Marathon PB	1:44:15	65.24	13.1mi
3 Feb	Hestercombe Humdinger SB	1:21:42	59.71	9.5mi
1 Jan	Hangover 10K SB	49:08	63.67	10km
2012		Result	WAVA	Distance
30 Dec	Stoke Stampede 10 K race SB	48:13	64.88	10km
12 Dec	Street 5k series (Race 3) PB	22:45	67.35	5km
2 Dec	The Full Monty Cute SB	1:55:23	44.55	10mi
25 Nov	Bath Hilly Half			13.1mi
13 Oct	river parret relay race PB	1:09:00	59.09	8mi
23 Sep	Bustinskin Middle Distance Triathlon	5:24:17		1900m/94km/21km
16 Sep	Burnham-on-Sea Olympic Triathlon	2:52:49		1500m/40km/10km
2 Sep	Bridgwater Half Marathon SB	1:50:40	60.99	13.1mi
26 Aug	cycology bikes malmesbury triathlon	1:17:57		400m/22km/5km
12 Aug	waterside long distance triathlon	8:51:13		1.5mi/75mi/18mi
29 Jul	Stert Island swim			1.5mi
22 Jul	Frome Half Marathon	2:03:15	54.77	13.1mi
15 Jul	Bristol Harbourside Triathlon - Olympic	2:43:25		1500m/40km/10km
8 Jul	bideford triathlon	1:28:27		600m/23.5km/5km
28 Jun	Ash town tree trail PB	58:10	60.93	7mi
17 Jun	ironman 70.3 uk	6:59:14		1.2mi/56mi/13.1mi
27 May	somerset 100	6:22:00		100mi
12 May	taunton deane Triathlon	1:21:00		0.25mi/20km/5km
6 May	glastonbury 5k	32:56	46.52	5km
6 May	Glastonbury Road Run Somerset	50:57	61.40	10km
15 Apr	Bridgwater 10k	48:45	64.17	10km
9 Apr	Shapwick Bunny Hop	1:03:16	56.02	7mi
1 Apr	Taunton Marathon SB	4:08:03	56.05	26.2mi
18 Mar	Lionheart cyclosportive	4:52:56		100mi
11 Mar	Butleigh Multi-terrain	1:04:04	55.32	7mi
29 Jan	hestercombe humdinger SB	1:23:58	57.71	9.5mi
2011		Result	WAVA	Distance
6 Nov	Ilminster Lions Charity 10k Road Race SB	52:06	59.64	10km
16 Oct	Cardiff Half Marathon SB	1:54:04	58.77	13.1mi
2 Oct	Bideford Triathlon	1:30:08		600m/23.5mi/5km
25 Sep	Race to the Bill Autumn Tri	2:59:01		1500m/40km/10km
18 Sep	langport triathlon	1:25:10		400m/22.5km/5km
11 Sep	Burnham-on-Sea Olympic Triathlon	2:55:47		1500m/40km/10km
28 Aug	Oxley Sherborne Sprint Triathlon	1:50:29		400m/30km/8km
14 Aug	Wiggle Mendip sportive	4:28:11		100mi
7 Aug	Trowbridge Triathlon	1:32:10		400m/25km/5km
31 Jul	Portishead sprint triathlon	1:40:43		0.4km/25km/5km
3 Jul	crewkerne triathlon	44:29		250m/10.5km/2.5km
19 Jun	Ironman UK 70.3	8:01:37		1.2mi/56mi/13.1mi
5 Jun	taunton triathlon	1:18:03		400m/20km/5km
28 May	tour of wessex	5:17:22		76mi
15 May	taunton deane triathlon sprint	1:23:32		400m/22km/5km
8 May	exe valley triathlon	1:24:32		400m/24km/5km
1 May	30th glastonbury road run	52:38	59.04	10km
25 Apr	Shapwick Bunny Hop SB	1:06:18	53.09	7mi
10 Apr	Brighton Marathon SB	4:13:55	54.38	26.2mi
20 Mar	The Stoke Stampede	52:43	58.95	10km
20 Feb	The Hestercombe Humdinger SB	1:30:37	53.47	9.5mi
16 Jan	Run rampage	1:16:00	40.63	10km
2010		Result	WAVA	Distance
3 Oct	Shepton Mallet Fun Run	54:03	57.13	10km
26 Sep	Run To The Beat	1:59:09	55.91	13.1mi
5 Sep	Bristol Half Marathon SB	1:53:53	58.49	13.1mi
29 Aug	Battle of Sedgemoor 10k SB	50:52	60.71	10km
1 Aug	Trowbridge Triathlon	1:35:33		400m/25km/5km
11 Jul	the wellington 10	55:47	55.36	10km
4 Jul	crewkerne triathlon	47:32		250m/10.5km/2.5km
6 Jun	Run in the wild	1:08:23	45.16	10km
30 May	Wells Fun Run (10k)	52:34	58.75	10km
2 May	Great West Run	2:01:24	54.87	13.1mi
18 Apr	Brighton Marathon SB	4:41:36	48.73	26.2mi
2 Apr	Shapwick Bunny Hop SB	1:10:00	49.97	7mi
7 Mar	Bath Half	1:59:07	55.92	13.1mi
21 Feb	The Hestercombe Humdinger SB	1:30:38	53.13	9.5mi
2009		Result	WAVA	Distance
26 Dec	Stoke Stampede 10k	57:51	53.07	10km
27 Sep	Taunton 10k	57:16	53.61	10km
6 Sep	Bristol Half Marathon SB	2:22:50	46.37	13.1mi
30 Aug	Battle of Sedgemoor 10k SB	57:08	53.74	10km
12 Jul	The Wellington Ten (Kilometres)	1:04:53	47.32	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	54	12	0	0	0	0	0	0	0	0	0	0	66
2025	9	0	0	0	0	0	0	0	0	0	0	0	9
2024	0	0	0	0	0	0	0	0	0	0	0	3	3
2024	0	0	0	0	0	0	0	0	0	0	19	17	36
2023	0	8	0	8	17	11	14	14	9	0	13	3	97
2023	37	17	42	20	34	47	42	26	59	70	67	70	530
2023	42	24	23	15	2	26	20	8	7	5	0	10	183
2022	32	24	25	13	22	5	14	3	14	7	9	5	171
2022	0	0	0	1.5	0	0	0	0	0	0	0	0	1.5
2022	69	43	31	57	61	62	40	50	63	48	22	37	581
2022	58	40	93	63	113	105	76	70	70	33	56	43	821
2021	12	11	15	10	7	10	17	2	9	6	2	5	104
2021	126	119	136	86	88	65	53	63	62	39	56	89	982
2021	47	22	27	40	41	19	18	51	33	27	43	36	404
2020	19	36	13	6	10	22	9	10	8	11	19	19	184
2020	73	90	120	153	133	104	81	81	110	54	84	63	1146
2020	36	55	52	33	70	53	32	38	53	71	56	55	603
2019	17	0	5	0	50	24	17	26	17	19	13	7	193
2019	72	69	82	113	89	85	84	94	68	68	72	67	964
2019	29	25	18	11	7	20	3	25	39	67	48	53	344
2018	18	16	0	4	2	8	4	5	4	0	0	0	61
2018	0	0	0	0	0	0	0	0	0.1	0	0	0	0.1
2018	100	106	103	110	94	35	87	52	57	64	61	95	963
2018	3	4	0	4	25	12	2	16	11	24	26	30	158
2017	0	0.8	0	4.2	1.1	0	0	0	0	0	0	0	6.1
2017	77	41	47	54	80	80	111	108	48	65	102	63	876
2017	0	9	44	175	61	0	0	0	0	0	2	8	300
2016	0.9	0.6	3.6	3.8	6.2	4.5	4.9	5.5	0	0	0.6	0	30.7
2016	58	77	34	35	49	61	52	55	30	36	24	53	566
2016	9	22	72	76	220	224	318	113	0	0	0	0	1055
2015	4.8	4.2	7.7	7	5.5	0	0.7	2.5	0	0	0	1.2	33.6
2015	122	103	88	85	42	105	118	92	146	109	46	50	1106
2015	160	153	295	407	309	194	118	156	86	151	71	11	2111
2014	12.3	14	10.9	8.6	7.6	5.6	7.1	6	0	2.8	1.2	6.3	82.3
2014	83	92	91	85	57	64	74	99	124	86	117	94	1065
2014	370	356	450	354	343	282	424	385	151	212	175	178	3681
2013	9.4	11	10.8	10.7	17.7	15.8	8.2	3	3.3	2.6	8.4	7.7	108.5
2013	71	69	105	83	79	100	60	83	89	52	51	69	910
2013	312	355	382	383	489	558	382	163	307	155	189	310	3986
2012	5.3	4.4	6.1	8.4	10	6.8	10	8.4	10.3	10.1	9.6	7.7	97
2012	118	121	119	88	78	72	103	66	52	64	72	71	1025
2012	221	255	270	373	534	350	571	311	319	182	147	258	3790
2011	10.6	5.9	11.1	7.4	10.6	9.4	10.4	7.7	9.4	4.6	2.1	7	96.2
2011	66	67	143	88	74	61	49	63	67	70	60	82	892
2011	231	266	194	291	351	213	252	295	123	80	162	187	2645
2010	0	0	0	0	0.7	2.8	4.5	4.9	5.9	9	6.7	2.9	37.3
2010	141	115	128	101	100	61	54	92	72	38	57	120	1079
2010	43	15	0	0	52	136	133	222	181	99	100	131	1110
2009	0	0	0	16	67	78	71	76	61	80	75	93	616
2009	0	0	0	0	0	0	0	0	0	0	9	0	9

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	Sun 12th Jan Jan 12
-	-	0mi, 47:33 Cross - Strength	4.7mi, 47:19 Run - General 1) 1mi - 10:35(10:35/mi) 142/156bpm [1503b/mi] 75cal 5.67/6.49mph 2) 1mi - 10:39(10:39/mi) 147/156bpm [1565b/mi] 74cal 5.63/7.12mph 3) 1mi - 9:57(9:57/mi) 144/158bpm [1432b/mi] 67cal 6.03/7.85mph 4) 1mi - 10:08(10:08/mi) 153/164bpm [1550b/mi] 74cal 5.92/7.43mph 5) 0.67mi - 6:00(9:01/mi) 164/174bpm [1478b/mi] 48cal 6.66/10.62mph	-	-	26.3mi, 6:02:27 Run - General 1) 1mi - 10:46(10:46/mi) 134/153bpm [1442b/mi] 67cal 5.57/8.18mph 2) 1mi - 10:55(10:55/mi) 143/162bpm [1561b/mi] 73cal 5.5/6.7mph 3) 1mi - 14:01(14:01/mi) 129/165bpm [1809b/mi] 77cal 4.28/6.26mph 4) 1mi - 11:18(11:18/mi) 148/175bpm [1671b/mi] 75cal 5.31/6.59mph 5) 0.49mi - 6:35(13:24/mi) 163/179bpm [2184b/mi] 49cal 4.48/6.28mph 6) 1mi - 12:05(12:05/mi) 163/174bpm [1970b/mi] 93cal 4.96/6.95mph 7) 1mi - 11:51(11:51/mi) 142/164bpm [1683b/mi] 70cal 5.06/7.45mph 8) 1mi - 13:29(13:29/mi) 126/157bpm [1699b/mi] 61cal 4.45/6.53mph 9) 1mi - 13:05(13:05/mi) 144/174bpm [1884b/mi] 81cal 4.59/6.72mph 10) 0.3mi - 4:15(14:22/mi) 153/169bpm [2198b/mi] 28cal 4.18/6.93mph 11) 1mi - 12:09(12:09/mi) 159/174bpm [1932b/mi] 86cal 4.94/6.43mph 12) 1mi - 13:18(13:18/mi) 148/178bpm [1968b/mi] 89cal 4.51/6.59mph 13) 1mi - 13:56(13:56/mi) 139/176bpm [1936b/mi] 70cal 4.31/6.37mph 14) 1mi - 14:11(14:11/mi) 129/152bpm [1829b/mi] 64cal 4.23/6.43mph 15) 0.3mi - 4:48(15:45/mi) 132/153bpm [2080b/mi] 22cal 3.81/5.36mph 16) 1mi - 13:16(13:16/mi) 129/147bpm [1711b/mi] 57cal 4.52/5.99mph 17) 1mi - 13:40(13:40/mi) 116/142bpm [1585b/mi] 60cal 4.39/7.56mph 18) 1mi - 15:06(15:06/mi) 113/143bpm [1706b/mi] 69cal 3.98/6.37mph 19) 1mi - 14:43(14:43/mi) 123/146bpm [1811b/mi] 71cal 4.08/6.05mph 20) 1mi - 15:30(15:30/mi) 116/136bpm [1798b/mi] 62cal 3.87/5.99mph 21) 1mi - 13:26(13:26/mi) 128/147bpm [1720b/mi] 64cal 4.46/5.87mph 22) 1mi - 17:49(17:49/mi) 115/146bpm [2050b/mi] 84cal 3.37/6.03mph 23) 1mi - 15:48(15:48/mi) 109/133bpm [1722b/mi] 73cal 3.8/6.1mph 24) 1mi - 15:07(15:07/mi) 113/140bpm [1709b/mi] 70cal 3.97/6.16mph 25) 1mi - 12:36(12:36/mi) 141/164bpm [1777b/mi] 74cal 4.76/6.37mph 26) 1mi - 14:44(14:44/mi) 133/155bpm [1960b/mi] 80cal 4.07/5.93mph 27) 1mi - 15:51(15:51/mi) 115/145bpm [1822b/mi] 75cal 3.79/5.43mph 28) 1mi - 15:22(15:22/mi) 118/143bpm [1813b/mi] 77cal 3.91/5.97mph 29) 0.21mi - 2:50(13:24/mi) 102/133bpm [1367b/mi] 11cal 4.48/6.03mph
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	Sun 19th Jan Jan 19
-	-	0mi, 55:36 Cross - Strength	-	0mi, 46:22 Cross - Strength	4.4mi, 48:13 Run - General 1) 1mi - 12:06(12:06/mi) 144/165bpm [1742b/mi] 82cal 4.96/6.41mph 2) 1mi - 11:41(11:41/mi) 156/171bpm [1822b/mi] 85cal 5.14/6.64mph 3) 1mi - 11:11(11:11/mi) 156/171bpm [1746b/mi] 82cal 5.36/6.47mph 4) 1mi - 9:50(9:50/mi) 148/161bpm [1456b/mi] 65cal 6.1/7.66mph 5) 0.37mi - 3:25(9:14/mi) 153/160bpm [1414b/mi] 25cal 6.49/6.91mph	-
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	Sun 26th Jan Jan 26
0mi, 1:00:22 Cross - Strength	3mi, 33:07 Run - General 1) 1mi - 11:35(11:35/mi) 127/149bpm [1472b/mi] 67cal 5.18/6.8mph 2) 1mi - 10:31(10:31/mi) 131/144bpm [1377b/mi] 60cal 5.71/7.58mph 3) 1mi - 10:58(10:58/mi) 144/160bpm [1578b/mi] 73cal 5.47/7.28mph 4) 0mi - 3(12:54/mi) 134/151bpm [1729b/mi] 4.65/5.57mph	0mi, 55:26 Cross - Strength	-	9mi, 1:29:06 Bike - General 1) 1mi - 10:31(10:31/mi) 144/155bpm [1513b/mi] 75cal 5.71/7.31mph 2) 1mi - 10:31(10:31/mi) 151/165bpm [1587b/mi] 78cal 5.71/6.22mph 3) 1mi - 10:05(10:05/mi) 153/167bpm [1542b/mi] 74cal 5.95/6.82mph 4) 1mi - 11:15(11:15/mi) 153/169bpm [1722b/mi] 79cal 5.33/6.41mph 5) 1mi - 11:12(11:12/mi) 169/179bpm [1894b/mi] 88cal 5.35/5.99mph 6) 1mi - 10:49(10:49/mi) 157/173bpm [1698b/mi] 75cal 5.55/6.89mph 7) 1mi - 10:24(10:24/mi) 150/164bpm [1560b/mi] 62cal 5.77/7.22mph 8) 1mi - 10:33(10:33/mi) 148/162bpm [1562b/mi] 60cal 5.69/6.43mph 9) 1mi - 3:42(3:42/mi) 125/150bpm [462b/mi] 6cal 16.24/41.24mph 10) 0.04mi - 4(1:49/mi) 109/110bpm [198b/mi] 33.03/30.79mph 0mi, 50:14 Cross - Strength	6mi, 1:01:46 Run - General 1) 1mi - 10:19(10:19/mi) 139/154bpm [1434b/mi] 70cal 5.82/6.1mph 2) 1mi - 10:13(10:13/mi) 143/155bpm [1461b/mi] 69cal 5.87/6.18mph 3) 1mi - 10:25(10:25/mi) 148/156bpm [1542b/mi] 74cal 5.76/6.26mph 4) 1mi - 10:17(10:17/mi) 145/163bpm [1492b/mi] 68cal 5.83/6.59mph 5) 1mi - 10:10(10:10/mi) 157/176bpm [1595b/mi] 75cal 5.91/6.32mph 6) 1mi - 10:18(10:18/mi) 144/159bpm [1484b/mi] 57cal 5.82/6.45mph 7) 0.01mi - 3(9:03/mi) 131/132bpm [1185b/mi] 6.63/6.18mph	-
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	Sun 2nd Feb Feb 2
-	0mi, 48:03 Cross - Strength	0mi, 1:01:51 Cross - Strength	-	0mi, 40:54 Cross - Strength	12mi, 2:51:47 Run - General 1) 1mi - 11:26(11:26/mi) 147/165bpm [1681b/mi] 83cal 5.25/6.43mph 2) 1mi - 10:53(10:53/mi) 156/165bpm [1697b/mi] 81cal 5.52/6.22mph 3) 1mi - 12:07(12:07/mi) 154/166bpm [1867b/mi] 86cal 4.95/6.74mph 4) 1mi - 14:27(14:27/mi) 143/173bpm [2065b/mi] 87cal 4.15/7.7mph 5) 1mi - 13:40(13:40/mi) 150/165bpm [2049b/mi] 88cal 4.39/5.82mph 6) 1mi - 16:06(16:06/mi) 142/163bpm [2287b/mi] 94cal 3.72/6.28mph 7) 1mi - 16:26(16:26/mi) 143/168bpm [2349b/mi] 82cal 3.65/5.97mph 8) 1mi - 16:07(16:07/mi) 148/164bpm [2386b/mi] 85cal 3.72/6.32mph 9) 1mi - 13:51(13:51/mi) 141/175bpm [1953b/mi] 83cal 4.33/6.37mph 10) 1mi - 18:46(18:46/mi) 119/153bpm [2234b/mi] 85cal 3.2/5.28mph 11) 1mi - 14:25(14:25/mi) 144/161bpm [2075b/mi] 87cal 4.16/5.91mph 12) 1mi - 13:32(13:32/mi) 147/167bpm [1990b/mi] 86cal 4.43/5.99mph 13) 0mi - 2(12:34/mi) 155/155bpm [1947b/mi] 4.78/4.47mph	-

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