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grant mac

Last on at 9pm, 28th Jan 2025

M45

About
Bests
All Races
Mileage
Training

Races
104
Miles
32458
Miles
2715
Miles
164
WAVA
78.55%
5k
16:32
5M
28:57
10k
35:42
10M
1:06:32
Half
1:21:28
Mara
2:57:49
100k
8:00:30

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Recent Training
29th Jan	General	2mi	15:22
29th Jan	General	2mi	17:33
29th Jan	General	5.3mi	44:23
28th Jan	General	3.5mi	33:46
28th Jan	General	2mi	16:07

12 Month Benchmarks	Run
Mile	5:04
5k	17:43
5mi	31:52
10k	39:57
10mi	1:10:16
Half	1:36:34
20mi	2:29:04
Mara	3:16:54
50k	3:54:22
40mi	5:06:55

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Followers (1)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	PB	WB
3.3km	1		12:37 65.93					12:37 6:09/mi	65.93
2.2mi	1					28:09 32.14		28:09 12:48/mi	32.14
4km	6		15:12 67.05	16:01 63.76		14:11 72.55		14:11 5:42/mi	72.55
2.7mi	1			15:10 73.43				15:10 5:37/mi	73.43
5km	12	18:48 68.36	17:28 73.65	17:50 72.28	18:22 70.41	16:32 78.55		16:32 5:19/mi	78.55
3.1mi	2			18:29 70.75				18:29 5:52/mi	70.75
3.4mi	1				44:17 31.98			44:17 13:04/mi	31.98
5.5km	3				33:47 42.28	34:38 41.40	38:47 37.16	33:47 9:53/mi	42.28
6.5km	2					40:37 41.92		40:37 10:03/mi	41.92
4.2mi	1					36:20 48.80		36:20 8:39/mi	48.80
4.4mi	1				41:10 45.05			41:10 9:21/mi	45.05
4.5mi	1				28:42 66.14			28:42 6:23/mi	66.14
7.8km	1				41:07 49.84			41:07 8:29/mi	49.84
8km	1				45:32 46.20			45:32 9:10/mi	46.20
5mi	2			30:13 69.84			28:57 73.55	28:57 5:47/mi	73.55
5.4mi	1		36:23 62.76					36:23 6:44/mi	62.76
8.8km	1				54:41 42.44			54:41 10:00/mi	42.44
9km	2				39:38 59.94			39:38 7:05/mi	59.94
6mi	7	40:08 63.44		1:10:10 36.34	1:00:34 42.18	58:32 43.76		40:08 6:41/mi	63.44
10km	15		38:10 69.20	36:38 72.17	35:48 73.99	35:42 74.38	36:32 72.93	35:42 5:45/mi	74.38
10.2km	3				51:51 52.17		53:44 50.64	51:51 8:11/mi	52.17
12km	3			49:59 64.19		45:30 70.80		45:30 6:06/mi	70.80
10mi	1		1:06:32 65.76					1:06:32 6:39/mi	65.76
11.5mi	1		1:09:54 72.51					1:09:54 6:05/mi	72.51
19.6km	2				3:05:45 29.01			3:05:45 15:15/mi	29.01
12.6mi	1			1:23:38 66.66				1:23:38 6:38/mi	66.66
13.1mi	5		1:23:56 69.07	1:21:49 70.87			1:21:28 71.56	1:21:28 6:13/mi	71.56
25km	1				4:20:10 26.75			4:20:10 16:45/mi	26.75
16mi	2					2:55:59 40.89		2:55:59 11:00/mi	40.89
27.7km	1					4:21:24 29.77		4:21:24 15:11/mi	29.77
18mi	2					3:22:58 40.22	3:37:00 37.72	3:22:58 11:17/mi	40.22
26.2mi	3		3:08:05 64.63	2:57:49 68.38				2:57:49 6:47/mi	68.38
28mi	1			4:15:45 51.58				4:15:45 9:08/mi	51.58
33mi	2				3:53:33 69.27	3:37:28 74.52		3:37:28 6:35/mi	74.52
40mi	1			5:50:34 58.60				5:50:34 8:46/mi	58.60
50mi	1				8:34:36 52.14			8:34:36 10:18/mi	52.14
53mi	1				8:46:39 55.08			8:46:39 9:56/mi	55.08
100km	1					8:00:30 74.30		8:00:30 7:44/mi	74.30
108mi	1						29:23:00 41.83	29:23:00 16:19/mi	41.83

2015		Result	WAVA	Distance
20 Jun	West Highland Way race			95mi
25 Apr	Highland Fling			53mi
14 Feb	Carnethy 5			9.1km
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon PB	1:21:28	71.56	13.1mi
27 Sep	Two Breweries Hill Race SB	3:37:00	37.72	18mi
21 Sep	Strathcarron Hospice 10k			10km
6 Sep	Glenmore 12/24			50mi
20 Aug	Irvine Marymass 10k SB	36:32	72.93	10km
18 Jun	Red Moss Kips	50:03	47.76	9km
14 Jun	Durisdeer Hill Race	2:07:40	31.36	14.7km
4 Jun	Cort-ma Law hill race	1:04:08	41.54	10km
31 May	Ben Ledi Hill Race	1:12:58	36.51	10km
28 May	Kilpatricks Hill Race SB	53:44	50.64	10.2km
30 Apr	Kaim Hill Race SB	38:47	37.16	5.5km
23 Apr	Beinn Dubh hill race	47:59	35.64	6.5km
2 Feb	Renfrewshire AAA Road Race Championships PB	28:57	73.55	5mi
10 Jan	Spine Challenger PB	29:23:00	41.83	108mi
2013		Result	WAVA	Distance
17 Dec	Nebit Moonrace PB	28:09	32.14	2.2mi
9 Nov	Jimmy Irvine Bella 10K PB	35:42	74.38	10km
2 Nov	Glen Ogle 33 Ultra PB	3:37:28	74.52	33mi
27 Oct	Run of the Mill	1:22:12	47.87	14.5km
26 Oct	National XC Relays, Cumbernauld PB	14:11	72.55	4km
13 Oct	Pentland Skyline Hill Race PB	2:55:59	40.89	16mi
12 Oct	West District XC Relays	13:57	73.76	4km
5 Oct	Ben Venue Hill Race	1:24:57	37.92	12km
21 Sep	Two Breweries - date TBC PB	3:22:58	40.22	18mi
1 Sep	Bella 10K	35:53	74.00	10km
12 Jun	Ben Sheann Hill Race	30:10	28.74	3.4km
5 Jun	Cort-ma Law hill race	53:13	49.90	10km
25 May	Isle of Jura Fell Race PB	4:21:24	29.77	27.7km
18 May	Goatfell Race	1:31:09	46.31	15.5km
4 May	Stuc a' Chroin - date TBC	2:52:50	35.21	22km
24 Apr	Beinn Dubh PB	40:37	41.92	6.5km
17 Apr	Kaim Hill Race SB	34:38	41.40	5.5km
31 Mar	Perth Ultra Fest - 100km PB	8:00:30	74.30	100km
16 Mar	Dunky Wright Memorial 5k PB	16:32	78.55	5km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	45:30	70.80	12km
16 Feb	Carnethy 5 SB	58:32	43.76	6mi
9 Feb	Devil's Burdens New Leg 4 PB	36:20	48.80	4.2mi
12 Jan	Glasgow parkrun	17:07	75.55	5km
2012		Result	WAVA	Distance
17 Nov	Renfrewshire xc (senior men) PB	28:42	66.14	4.5mi
10 Nov	Knockfarrel Hill Race PB	45:32	46.20	8km
3 Nov	Dumyat Dash PB	54:41	42.44	8.8km
14 Oct	Pentland Skyline	3:06:50	38.45	16mi
13 Oct	Glasgow parkrun SB	18:22	70.41	5km
1 Sep	Glenmore 12/24			50mi
28 Jul	Lakeland 50 PB	8:34:36	52.14	50mi
11 Jul	Maddy Moss Hill Race	1:01:38	41.45	6mi
7 Jul	Arrochar Alps PB	4:20:10	26.75	25km
27 Jun	The Law Breaker PB	44:17	31.98	3.39mi
20 Jun	Red Moss Revolution PB	39:38	59.94	9km
9 Jun	Glen Rosa Horseshoe PB	3:05:45	29.01	19.6km
6 Jun	Cort-ma Law Hill Race	54:18	48.78	10km
30 May	Kilpatricks Hill Race PB	51:51	52.17	10.2km
19 May	Goatfell Race	1:33:30	45.05	15.5km
9 May	Dumyat Hill Race PB	41:07	49.84	7.8km
28 Apr	Highland Fling PB	8:46:39	55.08	53mi
18 Apr	Kaim Hill Race PB	33:47	42.28	5.5km
17 Mar	D33 Ultra SB	3:53:33	69.27	33mi
4 Mar	Down By The River 10k SB	35:48	73.99	10km
25 Feb	Conic Hill Race	29:52	43.30	5km
11 Feb	Carnethy 5 SB	1:00:34	42.18	6mi
21 Jan	Devil's Burdens Relay Race - Leg 1 PB	41:10	45.05	4.4mi
2011		Result	WAVA	Distance
3 Dec	Yamaa Trust Winter Ultra PB	4:15:45	51.58	28mi
19 Nov	Renfrewshire AAA County CC Championships - Senior Men	36:01	70.80	6mi
29 Oct	The Original Mountain Marathon (OMM)			26.2mi
22 Oct	National XC Relays, Cumbernauld SB	16:01	63.76	4km
2 Oct	Baxters Loch Ness Marathon PB	2:57:49	68.38	26.2mi
24 Sep	George Cummings Road Relays PB	15:10	73.43	2.7mi
21 Aug	Bella 5K SB	17:50	72.28	5km
7 Aug	Helensburgh half marathon SB	1:21:49	70.87	13.1mi
16 Jul	Clyde Stride Ultra Marathon PB	5:50:34	58.60	40mi
24 Jun	Brian Goodwin Memorial 10k SB	36:38	72.17	10km
18 Jun	Glen Rosa Horseshoe	3:49:40	23.44	19.6km
8 Jun	Cort-ma Law Hill Race	1:01:54	42.71	10km
2 Jun	Dumbarton 10k	37:47	69.98	10km
1 Jun	Kilpatricks Hill Race	56:35	47.73	10.2km
26 May	Clydebank 10k	37:18	70.88	10km
19 May	Helensburgh 10k	37:36	70.32	10km
4 May	Troon Tortoises 10K	38:04	69.46	10km
30 Apr	Highland Fling Relay - Leg One - Milngavie to Drymen PB	1:23:38	66.66	12.6mi
27 Apr	Whangie Whizz	32:31	54.55	6.8km
10 Apr	Lochaber Marathon	3:07:21	64.90	26.2mi
3 Apr	Scottish Athletics Road Relay Champs. (Short Stage) PB	18:29	70.75	3.15mi
13 Mar	Balloch to Clydebank Half Marathon	1:22:03	70.67	13.1mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	49:59	64.19	12km
12 Feb	Carnethy 5 Hill Race SB	1:10:10	36.34	6mi
6 Feb	Renfrewshire AAA Road Race Championships SB	30:13	69.84	5mi
22 Jan	Devil's Burdens Relay Race (Leg 3)	1:09:58	39.00	10.3km
15 Jan	Winter Feast Duathlon Series: The Appetiser	1:01:44		0km/15km/10km
2010		Result	WAVA	Distance
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	36:23	62.76	5.4mi
23 Oct	National XC Relays, Cumbernauld	16:25	62.08	4km
16 Oct	Renfrewshire XC Relays Linwood PB	12:37	65.93	3.3km
3 Oct	Baxters Loch Ness Marathon SB	3:08:05	64.63	26.2mi
25 Sep	George Cummings Road Relays, Houston SB	15:12	67.05	4km
5 Sep	Great Scottish Run Half Marathon SB	1:23:56	69.07	13.1mi
8 Aug	Bellahouston Road Runners 5K SB	17:28	73.65	5km
9 Jul	Round Arran Relay North 1 PB	1:09:54	72.51	11.5mi
8 May	Glasgow parkrun	18:47	68.49	5km
5 May	Troon Tortoises 10K SB	38:10	69.20	10km
17 Apr	Glasgow parkrun	18:53	68.12	5km
11 Apr	Tom Scott Memorial 10 Mile Road Race PB	1:06:32	65.76	10mi
3 Apr	Scottish Road Relay Championships Short Stage (3.15 miles)	19:30	66.93	3.15mi
20 Mar	Dunky Wright Memorial 5k	19:06	67.35	5km
14 Mar	Inverness Half Marathon	1:30:27	64.10	13.1mi
2009		Result	WAVA	Distance
5 Dec	West District Cross Country Championships (Senior Men) PB	40:08	63.44	6mi
28 Nov	Glasgow parkrun	19:19	66.53	5km
22 Nov	Renfrewshire AAA XC Championships- Senior Men	44:58	56.62	6mi
31 Oct	Allan Scally Road Relay Championships	30:47	65.63	4.8mi
24 Oct	National XC Relays, Cumbernauld	16:34	61.44	4km
10 Oct	Glasgow Parkrun SB	18:48	68.36	5km
26 Sep	Glasgow Parkrun	19:17	66.64	5km

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	342	0	0	0	0	0	0	0	0	0	0	0	342
2024	0	0	0	0	0	2	5	6	0	0	5	3	21
2024	344	330	277	206	232	224	211	190	270	329	309	299	3222
2023	2	3	0	0	0	0	0	1	8	4	6	3	28
2023	250	188	186	208	318	304	318	207	293	159	236	273	2940
2023	0	0	0	0	0	0	13	0	30	0	0	0	43
2022	4	0	0	12	5	9	4	0	5	0	15	12	66
2022	202	236	126	200	235	209	243	315	260	250	205	201	2682
2022	13	0	0	0	0	120	0	0	0	0	0	0	133
2021	0	0	0	0	5	0	0	0	0	0	10	0	15
2021	286	315	260	276	173	187	312	293	356	250	230	220	3158
2021	10	8	0	0	0	24	57	72	0	0	0	0	170
2020	0	0	0	0	0	0	0	0	0	0	0	3	4
2020	278	272	334	294	323	331	296	281	267	340	383	343	3743
2020	0	0	22	49	19	27	129	53	25	0	0	0	324
2019	0	0	0	0	0	0	6	0	0	0	0	0	6
2019	94	215	287	293	314	233	309	408	420	364	186	282	3406
2019	91	15	0	28	8	28	37	15	0	0	15	0	237
2018	322	299	413	175	272	285	271	246	226	348	374	270	3502
2018	0	0	0	24	43	0	38	43	38	13	0	0	200
2017	0	0	0	0	0	0	0	0	99	264	210	283	856
2017	0	0	0	0	0	0	0	0	87	22	0	0	108
2013	429	379	379	148	251	241	197	190	150	0	0	0	2364
2013	0	0	0	80	118	94	290	388	140	0	0	0	1110
2012	0	0	0	0	0	9	0	0	0	0	0	0	9
2012	301	317	355	237	278	360	254	256	177	239	294	379	3446
2012	21	40	22	30	42	13	0	0	40	56	0	0	263
2011	0	0	0	0	0	15	0	0	0	0	0	0	15
2011	283	242	269	198	245	239	212	272	225	193	183	239	2800
2011	0	0	0	25	0	0	50	0	0	0	52	0	127

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
8.1mi, 1:10:02 Run - General 1) 1.86km - 10:23(5:34/km) 117/141bpm [652b/km] 122cal 320/488W 2) 0.53km - 2:30(4:45/km) 152/161bpm [723b/km] 40cal 488/558W 3) 0.55km - 3:01(5:28/km) 125/158bpm [684b/km] 34cal 255/446W 4) 0.54km - 2:30(4:38/km) 155/165bpm [718b/km] 40cal 491/620W 5) 0.56km - 3:05(5:30/km) 128/161bpm [705b/km] 35cal 241/413W 6) 0.55km - 2:30(4:33/km) 159/167bpm [724b/km] 41cal 488/610W 7) 0.56km - 3:11(5:40/km) 130/164bpm [736b/km] 35cal 226/401W 8) 0.54km - 2:30(4:37/km) 160/169bpm [739b/km] 41cal 476/585W 9) 0.56km - 3:05(5:31/km) 133/167bpm [733b/km] 35cal 238/410W 10) 0.55km - 2:30(4:35/km) 162/171bpm [742b/km] 41cal 483/568W 11) 0.56km - 3:07(5:35/km) 135/168bpm [755b/km] 35cal 233/387W 12) 0.54km - 2:30(4:36/km) 162/170bpm [746b/km] 41cal 478/571W 13) 1.28km - 7:00(5:28/km) 144/168bpm [788b/km] 96cal 330/419W 14) 3.92km - 22:10(5:39/km) 131/154bpm [740b/km] 286cal 303/415W Add a comment	4.4mi, 41:02 Run - General 1) 7.08km - 41:02(5:48/km) 132/146bpm [765b/km] 515cal 307/434W Add a comment 0mi, 32:15 Cross - Strength Add a comment 4.6mi, 42:51 Run - General 1) 7.39km - 42:51(5:48/km) 128/144bpm [742b/km] 509cal 294/420W Add a comment	0.2mi, 7:06 Run - Treadmill 1) 0.01km - 40(1:15:13/km) 117/122bpm [8800b/km] 7cal 23/112W 2) 0.04km - 20(7:54/km) 134/143bpm [1058b/km] 4cal 219/376W 3) 0.01km - 41(1:05:35/km) 147/149bpm [9641b/km] 10cal 21/310W 4) 0.04km - 20(7:56/km) 143/146bpm [1135b/km] 5cal 208/385W 5) 0.04km - 1:01(25:20/km) 143/151bpm [3622b/km] 15cal 56/331W 6) 0.07km - 20(4:56/km) 140/146bpm [691b/km] 5cal 328/401W 7) 0.01km - 1:14(1:36:42/km) 140/151bpm [13539b/km] 18cal 17/294W 8) 0.06km - 20(5:15/km) 138/146bpm [724b/km] 5cal 303/404W 9) 0.03km - 1:08(37:58/km) 144/152bpm [5468b/km] 17cal 37/347W 10) 0.06km - 20(5:14/km) 140/147bpm [732b/km] 5cal 309/405W 11) 0.01km - 42(1:20:52/km) 151/154bpm [12211b/km] 11cal 19/269W Add a comment 5.6mi, 41:29 Run - Treadmill 1) 1km - 5:50(5:50/km) 124/132bpm [724b/km] 70cal 275/400W 2) 1km - 4:58(4:58/km) 133/136bpm [661b/km] 66cal 318/387W 3) 1km - 4:28(4:28/km) 136/139bpm [608b/km] 61cal 353/384W 4) 1km - 4:26(4:26/km) 138/142bpm [611b/km] 61cal 357/402W 5) 1km - 4:22(4:22/km) 140/142bpm [610b/km] 60cal 363/429W 6) 1km - 4:26(4:26/km) 140/141bpm [620b/km] 60cal 358/408W 7) 1km - 4:14(4:14/km) 142/144bpm [601b/km] 59cal 370/396W 8) 1km - 4:14(4:14/km) 144/145bpm [610b/km] 61cal 369/389W 9) 1km - 4:22(4:22/km) 145/146bpm [633b/km] 63cal 360/396W 10) 0.04km - 9(4:21/km) 145/146bpm [630b/km] 2cal 332/370W Add a comment 0mi, 15:40 Cross - Strength Add a comment 22mi, 3:28:05 Run - General 1) 35.44km - 3:28:05(5:52/km) 130/152bpm [763b/km] 2526cal 297/443W Add a comment	6.2mi, 56:38 Run - General 1) 8.13km - 45:53(5:39/km) 118/138bpm [666b/km] 524cal 300/420W 2) 0.14km - 35(4:05/km) 131/148bpm [534b/km] 9cal 454/585W 3) 0.17km - 1:06(6:34/km) 134/151bpm [879b/km] 13cal 228/565W 4) 0.14km - 34(4:08/km) 133/148bpm [549b/km] 8cal 468/606W 5) 0.18km - 1:14(7:02/km) 130/151bpm [913b/km] 14cal 237/600W 6) 0.14km - 34(4:06/km) 133/151bpm [546b/km] 9cal 501/632W 7) 0.2km - 1:29(7:33/km) 128/154bpm [967b/km] 16cal 230/621W 8) 0.14km - 33(3:55/km) 131/149bpm [514b/km] 8cal 505/636W 9) 0.23km - 1:27(6:19/km) 135/154bpm [853b/km] 17cal 252/630W 10) 0.16km - 44(4:38/km) 142/155bpm [658b/km] 12cal 510/651W 11) 0.43km - 2:30(5:52/km) 127/155bpm [744b/km] 30cal 255/385W Add a comment	4mi, 38:05 Run - General 1) 5.79km - 33:53(5:51/km) 119/139bpm [696b/km] 405cal 312/445W 2) 0.06km - 13(3:52/km) 113/119bpm [438b/km] 2cal 316/484W 3) 0.01km - 10(12:35/km) 128/133bpm [1610b/km] 2cal 196/467W 4) 0.04km - 17(7:18/km) 119/124bpm [870b/km] 3cal 206/266W 5) 0.04km - 10(4:14/km) 111/114bpm [469b/km] 1cal 298/435W 6) 0.09km - 36(6:36/km) 128/132bpm [844b/km] 7cal 255/433W 7) 0.04km - 11(4:26/km) 120/121bpm [532b/km] 2cal 282/399W 8) 0.07km - 29(6:47/km) 131/136bpm [889b/km] 6cal 308/461W 9) 0.05km - 12(3:58/km) 126/132bpm [500b/km] 2cal 281/461W 10) 0.08km - 34(7:23/km) 135/139bpm [997b/km] 7cal 225/417W 11) 0.05km - 12(4:07/km) 123/125bpm [505b/km] 2cal 268/462W 12) 0.08km - 34(7:12/km) 131/138bpm [944b/km] 7cal 286/458W 13) 0.05km - 11(3:48/km) 124/130bpm [470b/km] 2cal 278/504W 14) 0.05km - 23(7:29/km) 138/142bpm [1033b/km] 5cal 277/516W Add a comment 2mi, 15:41 Run - General 1) 3.18km - 15:41(4:56/km) 125/135bpm [617b/km] 204cal 343/474W Add a comment 2mi, 18:13 Run - General 1) 3.26km - 18:13(5:35/km) 116/125bpm [648b/km] 218cal 306/396W Add a comment	3.5mi, 32:22 Run - General 1) 5.7km - 32:22(5:41/km) 119/142bpm [676b/km] 382cal 318/444W Add a comment 2.1mi, 16:17 Run - General 1) 3.33km - 16:17(4:53/km) 125/133bpm [611b/km] 210cal 326/473W Add a comment 7.9mi, 1:16:33 Run - General 1) 1.11km - 6:59(6:16/km) 122/145bpm [766b/km] 82cal 297/443W 2) 0.2km - 1:00(5:07/km) 141/152bpm [721b/km] 15cal 494/569W 3) 0.22km - 1:33(6:59/km) 134/156bpm [936b/km] 19cal 194/331W 4) 0.19km - 1:00(5:14/km) 145/159bpm [758b/km] 15cal 481/555W 5) 0.22km - 1:43(7:45/km) 130/159bpm [1008b/km] 21cal 169/226W 6) 0.2km - 1:00(5:06/km) 145/163bpm [740b/km] 15cal 491/578W 7) 0.22km - 1:41(7:37/km) 134/164bpm [1021b/km] 21cal 170/517W 8) 0.19km - 1:00(5:17/km) 145/165bpm [767b/km] 15cal 467/562W 9) 0.23km - 1:45(7:44/km) 134/165bpm [1036b/km] 19cal 169/225W 10) 0.19km - 1:00(5:15/km) 145/164bpm [762b/km] 15cal 481/581W 11) 0.23km - 1:47(7:35/km) 134/165bpm [1017b/km] 21cal 173/487W 12) 0.19km - 1:00(5:21/km) 147/163bpm [787b/km] 15cal 453/530W 13) 0.5km - 3:31(7:01/km) 126/163bpm [883b/km] 36cal 223/338W 14) 0.2km - 1:00(5:05/km) 148/178bpm [753b/km] 15cal 469/554W 15) 0.22km - 1:37(7:27/km) 140/178bpm [1043b/km] 21cal 179/481W 16) 0.19km - 1:00(5:08/km) 149/165bpm [764b/km] 15cal 460/558W 17) 0.23km - 1:45(7:46/km) 136/165bpm [1055b/km] 19cal 171/225W 18) 0.19km - 1:00(5:10/km) 148/165bpm [765b/km] 14cal 458/552W 19) 0.22km - 1:45(7:52/km) 138/167bpm [1084b/km] 19cal 174/386W 20) 0.19km - 1:00(5:11/km) 150/166bpm [777b/km] 15cal 460/553W 21) 0.24km - 1:42(7:12/km) 140/167bpm [1007b/km] 19cal 192/541W 22) 0.2km - 1:00(5:00/km) 151/166bpm [755b/km] 15cal 490/565W 23) 0.22km - 1:49(8:23/km) 138/166bpm [1157b/km] 21cal 169/542W 24) 0.2km - 1:00(4:59/km) 151/168bpm [752b/km] 14cal 472/575W 25) 6.54km - 36:56(5:39/km) 125/167bpm [706b/km] 430cal 291/620W Add a comment	3.8mi, 37:18 Run - General 1) 5.68km - 34:34(6:05/km) 118/136bpm [718b/km] 388cal 298/421W 2) 0.05km - 12(3:58/km) 112/114bpm [443b/km] 2cal 224/509W 3) 0.07km - 29(7:05/km) 131/138bpm [927b/km] 6cal 237/482W 4) 0.05km - 12(4:00/km) 126/129bpm [503b/km] 3cal 247/374W 5) 0.07km - 29(7:24/km) 138/142bpm [1021b/km] 6cal 267/359W 6) 0.05km - 13(4:12/km) 127/131bpm [534b/km] 3cal 278/427W 7) 0.06km - 27(7:50/km) 134/138bpm [1051b/km] 5cal 225/378W 8) 0.05km - 13(4:17/km) 124/128bpm [531b/km] 3cal 321/364W 9) 0.06km - 29(8:03/km) 133/138bpm [1071b/km] 5cal 213/288W Add a comment 2mi, 16:16 Run - General 1) 3.21km - 16:16(5:04/km) 127/140bpm [644b/km] 215cal 332/503W Add a comment 9.9mi, 1:27:34 Run - General 1) 16km - 1:27:34(5:28/km) 123/145bpm [673b/km] 1045cal 307/484W 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
0mi, 17:24 Cross - Strength Add a comment 3.6mi, 30:02 Run - Treadmill 1) 1km - 5:52(5:52/km) 113/122bpm [662b/km] 58cal 276/387W 2) 1km - 5:40(5:40/km) 122/126bpm [691b/km] 63cal 280/372W 3) 1km - 5:19(5:19/km) 126/130bpm [671b/km] 61cal 297/404W 4) 1km - 4:33(4:33/km) 129/133bpm [586b/km] 54cal 346/405W 5) 1km - 4:26(4:26/km) 133/135bpm [591b/km] 56cal 353/393W 6) 0.81km - 4:12(5:11/km) 137/153bpm [709b/km] 55cal 307/405W Add a comment 0mi, 8:29 Cross - Strength Add a comment 7.5mi, 57:33 Run - General 1) 1.55km - 8:27(5:28/km) 124/134bpm [678b/km] 107cal 332/469W 2) 0.3km - 1:06(3:40/km) 146/159bpm [534b/km] 18cal 407/546W 3) 0.16km - 1:01(6:15/km) 139/150bpm [869b/km] 14cal 309/379W 4) 0.3km - 1:05(3:35/km) 145/154bpm [521b/km] 17cal 404/469W 5) 0.17km - 1:00(6:04/km) 143/155bpm [867b/km] 14cal 260/454W 6) 0.3km - 1:05(3:35/km) 148/157bpm [531b/km] 17cal 432/511W 7) 0.19km - 1:18(6:50/km) 142/156bpm [971b/km] 17cal 226/380W 8) 0.3km - 1:03(3:28/km) 148/161bpm [514b/km] 16cal 409/469W 9) 0.17km - 1:04(6:20/km) 147/162bpm [932b/km] 15cal 277/496W 10) 0.3km - 1:03(3:32/km) 149/161bpm [525b/km] 17cal 410/490W 11) 0.24km - 1:39(6:52/km) 139/161bpm [955b/km] 21cal 231/445W 12) 0.3km - 1:01(3:23/km) 148/161bpm [500b/km] 17cal 425/474W 13) 0.16km - 1:02(6:28/km) 149/162bpm [964b/km] 15cal 229/294W 14) 0.3km - 1:05(3:37/km) 151/161bpm [545b/km] 18cal 437/508W 15) 0.15km - 59(6:38/km) 148/161bpm [981b/km] 13cal 279/497W 16) 0.3km - 1:03(3:31/km) 151/162bpm [531b/km] 17cal 385/489W 17) 0.15km - 1:01(6:42/km) 150/162bpm [1005b/km] 14cal 211/305W 18) 0.3km - 1:04(3:34/km) 152/163bpm [542b/km] 18cal 445/506W 19) 0.17km - 1:08(6:41/km) 151/164bpm [1008b/km] 16cal 304/494W 20) 0.3km - 1:03(3:31/km) 152/162bpm [535b/km] 17cal 410/478W 21) 0.34km - 2:03(6:01/km) 143/163bpm [860b/km] 27cal 263/312W 22) 0.3km - 1:01(3:23/km) 153/165bpm [519b/km] 17cal 435/464W 23) 0.15km - 1:03(7:15/km) 153/165bpm [1110b/km] 15cal 224/478W 24) 0.3km - 1:03(3:30/km) 154/164bpm [538b/km] 17cal 409/499W 25) 0.16km - 1:00(6:05/km) 155/164bpm [943b/km] 14cal 292/457W 26) 0.3km - 1:00(3:19/km) 156/166bpm [518b/km] 17cal 448/491W 27) 0.16km - 1:06(6:58/km) 155/166bpm [1081b/km] 17cal 205/284W 28) 0.3km - 1:04(3:32/km) 156/166bpm [551b/km] 17cal 440/498W 29) 0.16km - 1:04(6:35/km) 155/165bpm [1021b/km] 15cal 235/542W 30) 0.3km - 1:00(3:20/km) 157/166bpm [522b/km] 17cal 447/490W 31) 0.38km - 2:17(6:01/km) 146/167bpm [878b/km] 30cal 257/317W 32) 0.3km - 1:01(3:23/km) 155/166bpm [523b/km] 17cal 434/457W 33) 0.19km - 1:09(5:54/km) 157/167bpm [926b/km] 17cal 264/477W 34) 0.3km - 1:02(3:26/km) 158/165bpm [542b/km] 17cal 429/486W 35) 0.19km - 1:18(6:45/km) 154/166bpm [1041b/km] 18cal 217/282W 36) 0.3km - 1:00(3:19/km) 157/167bpm [521b/km] 17cal 438/462W 37) 0.19km - 1:18(6:42/km) 155/167bpm [1038b/km] 18cal 195/453W 38) 0.3km - 1:00(3:20/km) 158/167bpm [528b/km] 17cal 433/488W 39) 0.18km - 1:12(6:30/km) 159/171bpm [1033b/km] 18cal 213/329W 40) 0.3km - 54(3:01/km) 161/168bpm [486b/km] 16cal 466/505W 41) 0.84km - 4:41(5:34/km) 143/169bpm [795b/km] 60cal 272/376W Add a comment	-	29.8mi, 3:44:07 Run - Track Session 1) 8km - 37:30(4:41/km) 133/152bpm [623b/km] 507cal 340/453W 2) 1km - 3:54(3:54/km) 158/162bpm [616b/km] 64cal 424/479W 3) 7km - 33:34(4:48/km) 137/160bpm [657b/km] 444cal 333/421W 4) 2km - 7:51(3:55/km) 162/164bpm [636b/km] 130cal 411/450W 5) 0.43km - 2:11(5:04/km) 146/163bpm [740b/km] 29cal 300/451W 6) 0.09km - 27(5:03/km) 129/134bpm [652b/km] 4cal 282/299W 7) 5.49km - 25:51(4:42/km) 143/151bpm [673b/km] 355cal 339/403W 8) 3km - 12:10(4:03/km) 160/163bpm [649b/km] 197cal 392/435W 9) 5km - 23:45(4:45/km) 146/162bpm [694b/km] 321cal 337/409W 10) 4km - 16:53(4:13/km) 158/161bpm [667b/km] 262cal 372/449W 11) 4.01km - 20:06(5:01/km) 142/158bpm [712b/km] 279cal 328/392W 12) 8km - 39:54(4:59/km) 144/148bpm [718b/km] 561cal 326/360W Add a comment	0mi, 22:02 Cross - Strength Add a comment 0.3mi, 9:11 Run - Treadmill 1) 0km - 21(0/km) 108/118bpm [INFb/km] 3cal 2) 0.05km - 20(7:21/km) 129/141bpm [948b/km] 4cal 231/423W 3) 0.03km - 1:01(31:04/km) 139/150bpm [4318b/km] 14cal 46/366W 4) 0.04km - 20(7:33/km) 119/130bpm [898b/km] 4cal 206/381W 5) 0.01km - 1:08(1:30:21/km) 126/142bpm [11384b/km] 14cal 18/412W 6) 0.03km - 20(10:01/km) 114/128bpm [1142b/km] 3cal 172/320W 7) 0.01km - 45(1:21:36/km) 137/142bpm [11179b/km] 11cal 19/307W 8) 0.04km - 20(8:58/km) 122/130bpm [1094b/km] 4cal 190/370W 9) 0.01km - 37(1:05:44/km) 140/144bpm [9204b/km] 9cal 23/301W 10) 0.03km - 20(12:19/km) 127/133bpm [1564b/km] 4cal 138/380W 11) 0.01km - 34(39:41/km) 141/144bpm [5595b/km] 8cal 41/377W 12) 0.04km - 20(8:58/km) 131/135bpm [1175b/km] 4cal 190/384W 13) 0.01km - 40(47:44/km) 142/146bpm [6778b/km] 10cal 33/388W 14) 0.04km - 20(7:46/km) 131/137bpm [1018b/km] 4cal 216/386W 15) 0.02km - 50(44:22/km) 138/148bpm [6124b/km] 12cal 34/352W 16) 0.05km - 20(6:30/km) 130/140bpm [844b/km] 4cal 264/402W 17) 0.01km - 36(46:06/km) 146/149bpm [6730b/km] 9cal 33/376W Add a comment 4.7mi, 45:32 Run - Treadmill 1) 1km - 6:53(6:53/km) 114/122bpm [785b/km] 70cal 234/361W 2) 1km - 6:36(6:36/km) 121/130bpm [799b/km] 72cal 243/349W 3) 1km - 6:21(6:21/km) 127/130bpm [806b/km] 74cal 252/339W 4) 1km - 5:30(5:30/km) 127/132bpm [698b/km] 62cal 292/397W 5) 1km - 5:54(5:54/km) 126/129bpm [744b/km] 62cal 271/347W 6) 1km - 5:17(5:17/km) 128/130bpm [675b/km] 56cal 305/364W 7) 1km - 5:29(5:29/km) 128/130bpm [703b/km] 58cal 290/380W 8) 0.61km - 3:32(5:49/km) 129/133bpm [750b/km] 37cal 276/400W Add a comment	3.9mi, 37:08 Run - General 1) 5.66km - 33:39(5:57/km) 120/141bpm [713b/km] 389cal 303/423W 2) 0.05km - 12(4:07/km) 119/124bpm [490b/km] 2cal 216/481W 3) 0.06km - 26(6:54/km) 135/138bpm [932b/km] 5cal 346/484W 4) 0.05km - 11(3:34/km) 132/135bpm [471b/km] 3cal 255/483W 5) 0.08km - 30(6:44/km) 142/145bpm [957b/km] 7cal 213/443W 6) 0.05km - 12(3:53/km) 136/137bpm [528b/km] 3cal 351/479W 7) 0.07km - 28(6:46/km) 141/143bpm [953b/km] 6cal 303/433W 8) 0.05km - 12(3:54/km) 135/137bpm [527b/km] 3cal 318/435W 9) 0.08km - 31(6:45/km) 143/146bpm [966b/km] 7cal 267/421W 10) 0.05km - 12(4:01/km) 133/136bpm [534b/km] 3cal 324/391W 11) 0.08km - 33(6:49/km) 140/144bpm [954b/km] 7cal 259/383W Add a comment 2mi, 16:50 Run - General 1) 3.21km - 16:50(5:15/km) 121/133bpm [634b/km] 209cal 319/440W Add a comment 4.9mi, 43:59 Run - General 1) 7.89km - 43:59(5:34/km) 123/139bpm [685b/km] 511cal 327/488W Add a comment	3.5mi, 34:41 Run - General 1) 5.65km - 34:41(6:09/km) 119/139bpm [731b/km] 390cal 294/422W Add a comment 2mi, 17:18 Run - General 1) 3.15km - 17:18(5:30/km) 119/132bpm [654b/km] 210cal 311/471W Add a comment 7.9mi, 1:03:07 Run - General 1) 5.09km - 28:25(5:35/km) 126/145bpm [703b/km] 348cal 308/502W 2) 1km - 3:51(3:51/km) 157/164bpm [605b/km] 63cal 414/490W 3) 0.13km - 1:30(11:09/km) 135/164bpm [1504b/km] 15cal 69/469W 4) 1km - 3:39(3:39/km) 162/168bpm [592b/km] 63cal 438/522W 5) 0.13km - 1:30(11:42/km) 142/168bpm [1662b/km] 16cal 108/476W 6) 1km - 3:40(3:40/km) 164/170bpm [603b/km] 62cal 422/497W 7) 0.14km - 1:30(11:03/km) 147/171bpm [1624b/km] 18cal 75/475W 8) 1km - 3:37(3:37/km) 166/173bpm [600b/km] 62cal 444/543W 9) 0.13km - 1:30(11:08/km) 147/171bpm [1636b/km] 17cal 101/427W 10) 1km - 3:37(3:37/km) 167/173bpm [604b/km] 64cal 444/536W 11) 0.15km - 1:30(10:09/km) 153/173bpm [1554b/km] 21cal 96/512W 12) 1km - 3:30(3:30/km) 170/175bpm [595b/km] 62cal 451/527W 13) 0.93km - 5:17(5:42/km) 149/174bpm [849b/km] 74cal 281/490W Add a comment	3.5mi, 32:24 Run - General 1) 5.64km - 32:24(5:45/km) 118/139bpm [678b/km] 374cal 309/439W Add a comment 2mi, 16:09 Run - General 1) 3.15km - 16:09(5:08/km) 116/132bpm [595b/km] 192cal 319/480W Add a comment 10mi, 1:29:58 Run - General 1) 16.08km - 1:29:58(5:36/km) 124/145bpm [694b/km] 1049cal 306/457W 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
11.5mi, 1:23:19 Run - General 1) 2.71km - 15:24(5:41/km) 125/141bpm [710b/km] 193cal 329/397W 2) 2km - 7:56(3:58/km) 155/161bpm [615b/km] 127cal 404/433W 3) 0.29km - 1:30(5:11/km) 147/160bpm [763b/km] 21cal 307/409W 4) 2km - 7:57(3:59/km) 157/161bpm [624b/km] 129cal 404/441W 5) 0.29km - 1:30(5:08/km) 150/161bpm [771b/km] 21cal 324/460W 6) 2km - 7:52(3:56/km) 161/166bpm [634b/km] 130cal 403/445W 7) 0.27km - 1:30(5:36/km) 151/161bpm [845b/km] 21cal 254/365W 8) 2km - 7:58(3:59/km) 161/164bpm [642b/km] 130cal 391/425W 9) 0.24km - 1:30(6:11/km) 149/162bpm [920b/km] 19cal 250/364W 10) 2km - 7:57(3:58/km) 161/164bpm [640b/km] 130cal 394/441W 11) 0.29km - 1:26(4:54/km) 156/164bpm [764b/km] 21cal 296/400W 12) 0km - 2(12:22/km) 146/146bpm [1804b/km] 261/261W 13) 0.51km - 2:48(5:27/km) 142/146bpm [774b/km] 35cal 301/339W 14) 1.5km - 5:39(3:46/km) 166/169bpm [624b/km] 96cal 419/477W 15) 2.35km - 12:20(5:15/km) 137/167bpm [719b/km] 161cal 284/409W Add a comment	-	23.2mi, 3:03:23 Run - General 1) 10km - 50:07(5:01/km) 130/143bpm [651b/km] 648cal 324/407W 2) 0.28km - 1:00(3:36/km) 151/158bpm [545b/km] 16cal 413/438W 3) 0.41km - 1:59(4:51/km) 143/158bpm [692b/km] 28cal 324/406W 4) 0.29km - 1:00(3:30/km) 155/164bpm [543b/km] 16cal 408/437W 5) 4.02km - 20:14(5:02/km) 137/164bpm [689b/km] 268cal 323/430W 6) 0.29km - 1:00(3:30/km) 151/159bpm [529b/km] 16cal 422/479W 7) 0.35km - 2:00(5:39/km) 144/160bpm [813b/km] 27cal 304/513W 8) 0.28km - 1:00(3:31/km) 154/163bpm [542b/km] 17cal 414/455W 9) 4.07km - 20:57(5:08/km) 138/164bpm [710b/km] 275cal 326/428W 10) 0.29km - 1:00(3:27/km) 151/161bpm [520b/km] 17cal 442/523W 11) 0.34km - 1:59(5:52/km) 144/161bpm [845b/km] 26cal 300/458W 12) 0.28km - 1:00(3:34/km) 153/163bpm [544b/km] 17cal 424/499W 13) 10.66km - 55:46(5:14/km) 137/163bpm [717b/km] 756cal 332/454W 14) 3.69km - 15:00(4:04/km) 154/162bpm [626b/km] 228cal 359/448W 15) 2.01km - 9:22(4:39/km) 143/160bpm [666b/km] 129cal 319/391W Add a comment	0mi, 20:02 Cross - Strength Add a comment 2.8mi, 22:01 Run - Treadmill 1) 1km - 5:08(5:08/km) 101/125bpm [518b/km] 41cal 313/394W 2) 1km - 4:53(4:53/km) 122/127bpm [595b/km] 55cal 325/389W 3) 1km - 5:04(5:04/km) 125/129bpm [634b/km] 58cal 312/392W 4) 1km - 4:29(4:29/km) 126/129bpm [565b/km] 51cal 351/393W 5) 0.53km - 2:27(4:39/km) 125/129bpm [581b/km] 26cal 335/371W Add a comment 16.3mi, 2:11:56 Run - General 1) 3.76km - 20:00(5:20/km) 111/128bpm [591b/km] 222cal 307/372W 2) 0.52km - 2:00(3:49/km) 69/72bpm [263b/km] 14cal 423/444W 3) 1.98km - 10:00(5:04/km) 64/67bpm [324b/km] 79cal 322/426W 4) 0.77km - 3:00(3:54/km) 121/161bpm [472b/km] 38cal 406/432W 5) 1.97km - 10:00(5:04/km) 135/160bpm [685b/km] 136cal 324/467W 6) 0.53km - 2:00(3:48/km) 153/160bpm [580b/km] 32cal 398/410W 7) 1.99km - 10:00(5:02/km) 133/159bpm [669b/km] 131cal 328/471W 8) 0.77km - 3:00(3:54/km) 154/157bpm [601b/km] 48cal 398/406W 9) 1.97km - 10:00(5:04/km) 132/157bpm [669b/km] 129cal 317/445W 10) 0.51km - 2:00(3:53/km) 153/157bpm [595b/km] 32cal 389/425W 11) 1.91km - 10:00(5:14/km) 134/157bpm [701b/km] 135cal 314/359W 12) 0.77km - 3:00(3:55/km) 152/160bpm [595b/km] 48cal 398/439W 13) 1.88km - 10:00(5:19/km) 130/159bpm [692b/km] 134cal 304/405W 14) 0.5km - 2:00(4:02/km) 150/156bpm [604b/km] 32cal 390/407W 15) 1.85km - 10:00(5:25/km) 130/156bpm [704b/km] 130cal 306/414W 16) 0km - 1(7:50/km) 126/126bpm [988b/km] 318/318W 17) 0.01km - 3(7:24/km) 125/125bpm [926b/km] 1cal 18) 0.02km - 8(6:37/km) 123/123bpm [814b/km] 2cal 245/271W 19) 0.01km - 2(6:17/km) 124/124bpm [780b/km] 288/298W 20) 0.01km - 6(6:25/km) 126/126bpm [809b/km] 1cal 303/309W 21) 2.79km - 15:00(5:23/km) 125/141bpm [673b/km] 190cal 304/425W 22) 1.73km - 9:37(5:34/km) 126/136bpm [701b/km] 118cal 304/401W Add a comment	3.6mi, 33:22 Run - General 1) 5.71km - 33:22(5:50/km) 118/136bpm [689b/km] 389cal 311/433W Add a comment 1.9mi, 16:00 Run - General 1) 3.11km - 16:00(5:09/km) 124/138bpm [638b/km] 204cal 324/437W Add a comment 2mi, 17:23 Run - General 1) 3.2km - 17:23(5:26/km) 111/127bpm [604b/km] 200cal 310/461W Add a comment 3.6mi, 32:48 Run - General 1) 5.83km - 32:48(5:38/km) 124/139bpm [698b/km] 387cal 310/440W Add a comment	3.9mi, 37:38 Run - General 1) 5.66km - 33:30(5:55/km) 118/139bpm [698b/km] 384cal 302/439W 2) 0.08km - 20(4:20/km) 104/105bpm [451b/km] 3cal 337/496W 3) 0.13km - 1:05(8:18/km) 121/136bpm [1003b/km] 11cal 170/464W 4) 0.07km - 20(4:35/km) 110/111bpm [505b/km] 4cal 288/461W 5) 0.08km - 31(6:17/km) 132/142bpm [829b/km] 6cal 218/391W 6) 0.08km - 20(4:19/km) 131/138bpm [566b/km] 4cal 347/478W 7) 0.1km - 45(7:38/km) 132/145bpm [1008b/km] 8cal 210/481W 8) 0.07km - 20(4:30/km) 121/136bpm [545b/km] 4cal 326/483W 9) 0.07km - 25(6:07/km) 140/142bpm [856b/km] 6cal 302/534W Add a comment 2mi, 16:22 Run - General 1) 3.21km - 16:22(5:06/km) 124/137bpm [633b/km] 210cal 322/429W Add a comment 2mi, 17:52 Run - General 1) 3.19km - 17:52(5:36/km) 119/131bpm [667b/km] 211cal 294/451W Add a comment 0.9mi, 8:06 Run - General 1) 1.48km - 8:06(5:29/km) 135/142bpm [741b/km] 107cal 319/397W Add a comment 2.3mi, 32:22 Run - Treadmill 1) 1km - 7:05(7:05/km) 118/136bpm [835b/km] 76cal 228/320W 2) 0.55km - 3:16(5:54/km) 142/148bpm [837b/km] 47cal 275/329W 3) 0.21km - 1:00(4:51/km) 156/164bpm [755b/km] 16cal 328/416W 4) 0.02km - 1:29(1:25:06/km) 145/164bpm [12339b/km] 21cal 19/348W 5) 0.21km - 1:00(4:47/km) 152/164bpm [727b/km] 15cal 331/426W 6) 0.04km - 1:17(34:52/km) 149/166bpm [5196b/km] 19cal 43/346W 7) 0.21km - 1:00(4:53/km) 154/168bpm [751b/km] 15cal 327/417W 8) 0.04km - 1:36(39:50/km) 145/168bpm [5777b/km] 22cal 35/325W 9) 0.18km - 1:00(5:25/km) 153/168bpm [829b/km] 15cal 290/422W 10) 0.03km - 1:38(56:02/km) 146/168bpm [8181b/km] 23cal 27/347W 11) 0.18km - 1:00(5:33/km) 153/168bpm [848b/km] 15cal 281/429W 12) 0.04km - 1:21(34:51/km) 154/171bpm [5367b/km] 21cal 41/370W 13) 0.2km - 1:00(5:01/km) 156/168bpm [782b/km] 15cal 314/425W 14) 0.04km - 1:32(35:52/km) 153/170bpm [5487b/km] 23cal 46/391W 15) 0.2km - 1:00(4:56/km) 159/171bpm [784b/km] 16cal 319/429W 16) 0.03km - 1:49(59:01/km) 153/172bpm [9029b/km] 27cal 23/319W 17) 0.19km - 1:00(5:16/km) 160/171bpm [842b/km] 16cal 294/389W 18) 0.3km - 3:19(10:57/km) 142/171bpm [1555b/km] 40cal 149/336W Add a comment 0.9mi, 7:49 Run - General 1) 1.41km - 7:49(5:33/km) 123/137bpm [683b/km] 96cal 310/404W Add a comment	3.6mi, 34:52 Run - General 1) 5.81km - 34:52(6:00/km) 115/135bpm [691b/km] 392cal 301/396W Add a comment 2mi, 16:12 Run - General 1) 3.15km - 16:12(5:08/km) 124/134bpm [637b/km] 205cal 326/438W Add a comment 10mi, 1:27:15 Run - General 1) 16.11km - 1:27:15(5:25/km) 124/144bpm [671b/km] 1061cal 308/441W Add a comment
Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29
30.5mi, 4:05:58 Run - General 1) 25km - 2:05:51(5:02/km) 128/149bpm [644b/km] 1627cal 323/500W 2) 2.5km - 11:20(4:32/km) 139/146bpm [630b/km] 162cal 358/404W 3) 1.97km - 10:01(5:05/km) 130/140bpm [662b/km] 124cal 318/358W 4) 2.5km - 11:30(4:36/km) 141/146bpm [649b/km] 163cal 344/440W 5) 1.93km - 10:01(5:12/km) 136/144bpm [707b/km] 130cal 315/381W 6) 2.5km - 11:33(4:37/km) 144/151bpm [665b/km] 166cal 350/420W 7) 3.38km - 17:36(5:12/km) 133/145bpm [692b/km] 223cal 309/450W 8) 2.5km - 11:57(4:47/km) 141/146bpm [674b/km] 168cal 339/419W 9) 6.75km - 36:10(5:22/km) 134/142bpm [718b/km] 470cal 304/373W Add a comment	-	6.9mi, 47:12 Run - General 1) 2.07km - 10:02(4:51/km) 132/142bpm [640b/km] 139cal 380/498W 2) 1.32km - 5:00(3:47/km) 149/158bpm [563b/km] 78cal 424/560W 3) 1.34km - 5:00(3:44/km) 155/162bpm [579b/km] 81cal 405/455W 4) 1.24km - 5:00(4:01/km) 160/161bpm [643b/km] 82cal 409/534W 5) 1.27km - 5:00(3:57/km) 160/163bpm [631b/km] 82cal 447/520W 6) 1.23km - 5:00(4:04/km) 158/163bpm [643b/km] 80cal 424/461W 7) 1.18km - 5:00(4:14/km) 164/167bpm [693b/km] 83cal 440/517W 8) 1.4km - 7:11(5:07/km) 138/162bpm [706b/km] 94cal 328/465W Add a comment	8.3mi, 1:15:36 Run - General 1) 13.43km - 1:15:36(5:38/km) 119/144bpm [670b/km] 908cal 302/515W Add a comment	7.5mi, 51:27 Run - Treadmill 1) 12.04km - 51:27(4:16/km) 137/152bpm [585b/km] 712cal 366/403W Add a comment	3.5mi, 33:46 Run - General 1) 5.6km - 33:46(6:02/km) 118/141bpm [712b/km] 393cal 300/408W Add a comment 2mi, 16:07 Run - General 1) 3.13km - 16:07(5:09/km) 124/135bpm [638b/km] 214cal 331/433W Add a comment 1.7mi, 14:47 Run - General 1) 2.8km - 14:47(5:17/km) 122/129bpm [644b/km] 190cal 315/430W Add a comment	2mi, 15:22 Run - General 1) 3.14km - 15:22(4:54/km) 129/139bpm [632b/km] 210cal 334/439W Add a comment 2mi, 17:33 Run - General 1) 3.25km - 17:33(5:24/km) 122/133bpm [658b/km] 221cal 315/421W Add a comment 5.3mi, 44:23 Run - General 1) 4km - 23:19(5:50/km) 127/144bpm [740b/km] 289cal 315/428W 2) 0.42km - 1:30(3:32/km) 150/157bpm [531b/km] 25cal 413/456W 3) 0.22km - 1:14(5:37/km) 143/151bpm [804b/km] 18cal 316/437W 4) 0.4km - 1:30(3:47/km) 152/161bpm [576b/km] 24cal 391/477W 5) 0.2km - 1:10(5:57/km) 148/161bpm [880b/km] 17cal 326/415W 6) 0.27km - 1:00(3:44/km) 149/157bpm [557b/km] 16cal 393/460W 7) 0.12km - 43(6:14/km) 148/157bpm [921b/km] 10cal 279/435W 8) 0.25km - 1:00(3:58/km) 150/157bpm [596b/km] 16cal 299/406W 9) 0.21km - 1:31(7:19/km) 140/157bpm [1024b/km] 21cal 195/413W 10) 0.27km - 1:00(3:45/km) 149/157bpm [558b/km] 16cal 415/477W 11) 0.19km - 1:00(5:10/km) 150/158bpm [776b/km] 15cal 270/412W 12) 0.28km - 1:00(3:33/km) 142/145bpm [505b/km] 15cal 281/404W 13) 0.26km - 1:24(5:19/km) 141/148bpm [750b/km] 19cal 320/361W 14) 0.14km - 30(3:32/km) 143/148bpm [505b/km] 7cal 344/413W 15) 0.16km - 53(5:34/km) 147/149bpm [819b/km] 13cal 338/394W 16) 0.13km - 30(3:47/km) 149/153bpm [563b/km] 8cal 397/444W 17) 0.05km - 19(5:58/km) 151/154bpm [902b/km] 5cal 200/370W 18) 0.14km - 30(3:35/km) 144/145bpm [516b/km] 7cal 279/321W 19) 0.15km - 59(6:45/km) 144/148bpm [972b/km] 13cal 252/393W 20) 0.13km - 30(3:51/km) 146/147bpm [563b/km] 8cal 329/436W 21) 0.06km - 19(5:00/km) 145/148bpm [724b/km] 5cal 245/277W 22) 0.07km - 15(3:26/km) 140/142bpm [481b/km] 3cal 292/374W 23) 0.07km - 22(5:11/km) 141/144bpm [731b/km] 5cal 285/397W 24) 0.06km - 15(3:51/km) 137/142bpm [527b/km] 3cal 366/424W 25) 0.04km - 17(7:05/km) 145/146bpm [1028b/km] 4cal 277/429W 26) 0.07km - 15(3:47/km) 147/148bpm [556b/km] 4cal 431/527W 27) 0.04km - 18(7:55/km) 150/151bpm [1187b/km] 5cal 195/447W 28) 0.06km - 15(3:51/km) 146/148bpm [562b/km] 3cal 328/438W 29) 0.11km - 35(5:12/km) 144/148bpm [749b/km] 9cal 306/399W Add a comment

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