MK.aidy

Last on at 8pm, 12th Oct 2024

M45

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Recent Training
17th Nov	General	6.3mi	27:57
17th Nov	General	30.3mi	2:40:41
10th Nov	General	28.1mi	2:25:01
9th Nov	General	6.1mi	1:07:37
2nd Nov	General	0.5mi	6:55

12 Month Benchmarks	Run	Bike
Mile	7:34	1:56
5k	24:08	6:50
5mi	40:39	11:54

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019	PB	WB
1mi	8			5:45 66.92		5:38 69.17	5:23 72.90	5:22 73.65	5:33 71.73				5:22 5:22/mi	73.65
1.1mi	5				6:25 67.18	6:20 68.52	5:46 75.79	5:47 76.12			5:39 79.64		5:39 5:08/mi	79.64
5km	48		20:30 63.35	19:03 68.54	19:36 67.06	19:06 69.32	17:55 74.43	17:56 74.91	18:23 73.61	18:28 73.82	17:22 79.09		17:22 5:35/mi	79.09
4.4mi	1							28:43 66.72					28:43 6:32/mi	66.72
5mi	9	37:30 56.40	34:05 62.24	33:24 63.75	33:23 64.08		30:08 71.83		31:39 69.41		29:41 75.16		29:41 5:56/mi	75.16
5.7mi	1						38:52 63.69						38:52 6:49/mi	63.69
6mi	1					39:36 65.49							39:36 6:36/mi	65.49
10km	18		42:47 62.07	40:11 66.30	40:06 66.71		37:32 72.02	38:11 71.24			36:43 75.80	40:06 70.52	36:43 5:55/mi	75.80
15km	5				1:01:45 66.47	1:01:02 67.25		1:00:52 68.09					1:00:52 6:32/mi	68.09
10mi	5		1:19:53 54.87					1:04:44 69.37	1:09:44 64.85	1:09:14 65.83			1:04:44 6:28/mi	69.37
13.1mi	37	1:49:32 52.99	1:38:15 59.18	1:34:17 61.83	1:29:28 65.38	1:28:03 66.71	1:24:48 69.62	1:25:09 69.75	1:22:49 72.20	1:22:14 73.26	1:21:19 74.69		1:21:19 6:12/mi	74.69
15mi	2			1:58:11 56.98						1:44:33 66.56			1:44:33 6:58/mi	66.56
30km	1			2:30:54 56.31									2:30:54 8:06/mi	56.31
20mi	9			2:39:23 57.51		2:26:39 62.98			2:13:57 70.19	2:16:42 69.30	2:16:00 70.23		2:13:57 6:42/mi	70.23
26.2mi	10			3:21:18 60.72		3:15:35 62.97	3:01:10 68.33	2:55:49 70.82	3:03:52 68.18	2:53:37 72.76	2:51:47 74.14		2:51:47 6:33/mi	74.14
26.5mi	1							4:34:31 45.89					4:34:31 10:23/mi	45.89
27.4mi	1							5:05:31 43.01					5:05:31 11:10/mi	43.01
29mi	1							5:46:32 40.68					5:46:32 11:57/mi	40.68
52mi	1									11:48:43 41.42			11:48:43 13:38/mi	41.42

2019		Result	WAVA	Distance
9 Jul	Milton Keynes 10k EMGP Series race 8 SB	40:06	70.52	10km
2017		Result	WAVA	Distance
16 May	Les Irvine Memorial 1.1 mile OU Relay PB	5:39	79.64	1.1mi
12 May	Blisworth Friday 5 EMGP Series race 3 PB	29:41	75.16	5mi
30 Apr	MK Rocket 5k PB	17:22	79.09	5km
23 Apr	London Marathon PB	2:51:47	74.14	26.2mi
15 Apr	Aylesbury Parkrun	18:01	76.23	5km
2 Apr	Oakley 20 SB	2:16:00	70.23	20mi
26 Mar	Hyde Park 10km PB	36:43	75.80	10km
5 Mar	Cambridge Half Marathon PB	1:21:19	74.69	13.1mi
11 Feb	Resultsbase Chiltern XC League Race 5 (Senior Men)			5mi
5 Feb	Watford Half Marathon	1:24:21	72.01	13.1mi
2016		Result	WAVA	Distance
11 Dec	MK Winter Half Marathon	1:32:39	65.03	13.1mi
20 Nov	St Neots Riverside Half Marathon	1:28:59	67.71	13.1mi
16 Oct	Amsterdam Half Marathon	1:36:10	62.65	13.1mi
18 Sep	Leighton 10 SB	1:09:14	65.83	10mi
25 Jun	Race to the King PB	11:48:43	41.42	52mi
14 May	MCN Round 2, The Brecon Beacons 10 Miler	1:25:32	53.28	10mi
10 Apr	Rotterdam Marathon SB	2:53:37	72.76	26.2mi
26 Mar	Oxford Parkrun SB	18:28	73.82	5km
20 Mar	Banbury 15 PB	1:44:33	66.56	15mi
6 Mar	Milton Keynes Festival of Running 20M SB	2:16:42	69.30	20mi
28 Feb	Coventry Half Marathon SB	1:22:14	73.26	13.1mi
30 Jan	Northampton Parkrun	18:32	73.56	5km
2015		Result	WAVA	Distance
13 Dec	Milton Keynes Winter Half Marathon	1:24:28	70.79	13.1mi
28 Nov	Wolverhampton Parkrun	18:47	72.04	5km
14 Nov	Dirt Half Challenge	1:28:10	67.82	13.1mi
4 Oct	Cardiff Half Marathon	1:26:45	68.93	13.1mi
20 Sep	Leighton 10 SB	1:09:44	64.85	10mi
8 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:50	65.58	4.9mi
7 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	43:32	68.95	10.9km
22 Aug	Lanhydrock parkrun	21:02	64.34	5km
1 Aug	Northampton parkrun	18:35	72.82	5km
1 Aug	Northampton Magic Mile SB	5:33	71.73	1mi
25 Jul	Pomphrey Hill parkrun	19:25	69.69	5km
11 Jul	Aylesbury parkrun	18:55	71.53	5km
4 Jul	Kings Lynn parkrun	19:09	70.66	5km
20 Jun	Trail Half Marathon Wales	1:47:28	55.64	13.1mi
30 May	Oxford parkrun	19:09	70.66	5km
24 May	The Tear Jerker Triathlon	1:43:44		750m/15.8mi/3.4mi
22 May	Blisworth Friday 5 EMGP Series race 3 SB	31:39	69.41	5mi
26 Apr	London Marathon SB	3:03:52	68.18	26.2mi
4 Apr	Clermont Waterfront parkrun	18:27	73.34	5km
28 Mar	Milton Keynes parkrun SB	18:23	73.61	5km
22 Mar	Gade Valley Harriers VLM Training run #3	2:34:36	60.82	20mi
15 Mar	River Thames Spring Half Marathon SB	1:22:49	72.20	13.1mi
8 Mar	MK FESTIVAL 20 MILES PB	2:13:57	70.19	20mi
1 Jan	Buckingham parkrun	18:56	70.95	5km
2014		Result	WAVA	Distance
15 Nov	Dirt Half Challenge	1:26:44	68.47	13.1mi
8 Nov	Chiltern League Keysoe Bedford	33:37	64.85	5mi
5 Oct	Atlantic Coast Challenge Day 3 PB	5:46:32	40.68	29mi
4 Oct	Atlantic Coast Challenge Day 2 PB	4:34:31	45.89	26.45mi
3 Oct	Atlantic Coast Challenge Day 1 PB	5:05:31	43.01	27.37mi
27 Sep	Milton Keynes parkrun	18:02	74.49	5km
21 Sep	Leighton 10 PB	1:04:44	69.37	10mi
14 Sep	Dunstable Downs 20	2:47:15	55.84	20mi
7 Sep	Bedford Harriers 10k	38:39	70.38	10km
4 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	26:56	70.31	7km
2 Sep	The Brian Graves Tour of Milton Keynes - Track Mile PB	5:22	73.65	1mi
25 Aug	DLRR Handicap Race PB	28:43	66.72	4.4mi
2 Aug	Northampton parkrun	19:07	70.27	5km
2 Aug	Northampton Magic Mile	5:38	70.16	1mi
21 Jun	Trail Marathon Wales	4:14:31	48.92	26.2mi
31 May	Oxford parkrun	36:52	36.44	5km
25 May	The Tear Jerker Triathlon			750m/25km/5.5km
3 May	Northampton parkrun	18:04	74.35	5km
3 May	Northampton Magic Mile	5:28	72.30	1mi
30 Apr	Les Irvine Memorial 1.1 mile OU Relay SB	5:47	76.12	1.1mi
6 Apr	Greater Manchester Marathon SB	2:55:49	70.82	26.2mi
5 Apr	South Manchester Parkrun	22:22	60.06	5km
29 Mar	Bedford parkrun SB	17:56	74.91	5km
19 Mar	GreenlightPT 400m TT	6:26		400m
9 Mar	Milton Keynes Half Marathon	1:25:21	69.58	13.1mi
2 Mar	Silverstone Half Marathon	1:30:20	65.74	13.1mi
1 Mar	Northampton Magic Mile	5:36	70.58	1mi
1 Mar	Northampton Parkrun	18:18	73.40	5km
23 Feb	Lions Club of Winslow 10k SB	38:11	71.24	10km
8 Feb	chiltern league campbell park	34:06	63.93	5mi
5 Feb	GreenlightPT 400m TT	6:40		400m
2 Feb	Watford Half Marathon SB	1:25:09	69.75	13.1mi
19 Jan	Wellingborough MT Dirt Run 15k Round 1 PB	1:00:52	68.09	15km
2013		Result	WAVA	Distance
8 Dec	Bedford Harriers Half Marathon SB	1:24:48	69.62	13.1mi
7 Dec	Northampton parkrun	18:32	71.95	5km
29 Sep	Berlin Marathon SB	3:01:10	68.33	26.2mi
21 Sep	st albans park run SB	17:55	74.43	5km
15 Sep	Cransley Hospice 10K SB	37:32	72.02	10km
7 Sep	Tour Of Milton Keynes: Willen Lake '6'	39:49	70.05	6.4mi
4 Sep	Tour Of Milton Keynes: Stantonbury Track Mile SB	5:23	72.90	1mi
24 Aug	Milton Keynes parkrun	18:50	70.81	5km
18 Aug	Kimbolton Castle Half Marathon	1:28:16	66.89	13.1mi
7 Jul	NSPCC Milton Keynes Half Marathon	1:31:25	64.58	13.1mi
2 Jul	Milton Keynes 10k EMGP Series race 8	38:22	70.45	10km
22 Jun	GREEN SANDS RIDGE RELAY LEG 4 PB	38:52	63.69	5.7mi
15 Jun	Milton Keynes parkrun	18:16	73.00	5km
11 Jun	Banbury 5 EMGP Series SB	30:08	71.83	5mi
1 Jun	Oxford parkrun	18:39	71.50	5km
26 May	The Tear Jerker Triathlon	1:46:30		750m/25km/5km
23 May	Silverstone Duathlon Race 1	55:11		0km/10mi/4mi
8 May	Silverstone 10k EMGP Series	37:56	71.26	10km
1 May	Les Irvine Memorial 1.1 mile OU Relay SB	5:46	75.79	1.1mi
27 Apr	Northampton Parkrun	18:29	72.15	5km
20 Apr	Codebreaker Enigma 100k Sportive	3:28:55		100km
24 Feb	Winslow Lions 10k	38:37	70.00	10km
2012		Result	WAVA	Distance
9 Dec	Bedford Harriers Half Marathon SB	1:28:03	66.71	13.1mi
8 Dec	Milton Keynes parkrun	19:38	67.43	5km
21 Oct	Amsterdam Marathon	3:20:55	61.30	26.2mi
23 Sep	Harvest Trail Half	1:35:33	61.47	13.1mi
9 Sep	Dunstable Downs 20	2:57:46	51.96	20mi
7 Sep	Tour Of Milton Keynes: Willen Lake '6'	44:30	62.33	6.4mi
6 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	29:03	64.26	7km
5 Sep	Tour Of Milton Keynes: Stantonbury Track Mile SB	5:38	69.17	1mi
4 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	33:59	62.03	4.9mi
3 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	15:01	58.80	3.4km
2 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	45:28	64.77	10.9km
25 Jul	Doug Anderson 5k	19:18	68.60	5km
21 Jul	Oxford Parkrun	19:22	68.36	5km
14 Jul	Northampton parkrun	20:44	63.85	5km
24 Jun	Northamton Olympic Distance Triathlon	2:27:07		1500m/37.26km/10km
6 Jun	USN Silverstone Duathlon Race 1	56:54		0km/10mi/4mi
2 Jun	Northampton parkrun SB	19:06	69.32	5km
27 May	British Sprint Triathlon Championship	1:13:14		750m/20km/5km
22 May	Bedford 6 EMGP Series race 3 PB	39:36	65.49	6mi
19 May	Milton Keynes parkrun	19:30	67.89	5km
15 Apr	Paris Marathon SB	3:15:35	62.97	26.2mi
7 Apr	Milton Keynes parkrun	19:49	66.81	5km
11 Mar	The Friends of Mick'n'Phil Half Marathon	1:37:22	60.33	13.1mi
4 Mar	Milton Keynes Half Marathon	1:29:48	65.41	13.1mi
29 Feb	Open University 1.1 Mile Relay SB	6:20	68.52	1.1mi
12 Feb	Bramley 20 SB	2:26:39	62.98	20mi
4 Feb	Milton Keynes parkrun	19:19	68.54	5km
15 Jan	Wellingborough Multi Terrain 15k Round 1 SB	1:01:02	67.25	15km
2011		Result	WAVA	Distance
31 Dec	Milton Keynes parkrun	20:22	64.54	5km
11 Dec	Bedford Harriers Half Marathon	1:34:22	61.99	13.1mi
6 Nov	Stevenage Half Marathon	1:36:02	60.91	13.1mi
9 Oct	Great Eastern Run	1:30:24	64.71	13.1mi
11 Sep	Big Cow Sprint Tri 2	1:16:36		750m/20km/5km
10 Sep	Bedford parkrun	20:02	65.61	5km
2 Aug	USN Silverstone Duathlon Race 4	57:45		0km/10mi/4mi
30 Jul	Dorney Dash SB	40:06	66.71	10km
27 Jul	Doug Anderson 5K	20:03	65.56	5km
24 Jul	USN Dorney Sprint Triathlon	1:12:00		0.75km/20km/5km
17 Jul	RNLI Long Swim Box End 1 mile	36:56		1mi
14 Jul	USN Silverstone Duathlon Race 3	54:10		0km/10mi/4mi
21 Jun	USN Silverstone Duathlon Race 2	59:06		0km/10mi/4mi
5 Jun	Big Cow Sprint 1	1:19:47		750m/20km/5km
25 May	Corby 5 EMGP Series race 4 SB	33:23	64.08	5mi
19 May	Silverstone Duathlon	56:09		0km/10mi/4mi
4 May	Silverstone 10k EMGP Series	41:32	64.41	10km
10 Apr	Flitwick 10K	40:51	65.48	10km
2 Apr	Milton Keynes parkrun SB	19:36	67.06	5km
13 Mar	Nike Milton Keynes Half Marathon SB	1:29:28	65.38	13.1mi
2 Mar	Les Irvine Memorial 1.1 mile OU Relay SB	6:25	67.18	1.1mi
27 Feb	Wellingborough MT (3) 15km	1:04:40	63.47	15km
6 Feb	Wellingborough MT (2) 15km SB	1:01:45	66.47	15km
29 Jan	Milton Keynes Parkrun	19:48	66.39	5km
16 Jan	Wellingborough MT (1) 5km	1:04:08	63.76	15km
2010		Result	WAVA	Distance
27 Nov	Wolverton 5 SB	33:24	63.75	5mi
17 Oct	Amsterdam Marathon SB	3:21:18	60.72	26.2mi
9 Oct	Milton Keynes parkrun SB	19:03	68.54	5km
3 Oct	The Run '10 - Northamptonshire SB	40:11	66.30	10km
26 Sep	Kenilworth Half Marathon	1:42:46	56.73	13.1mi
12 Sep	Dunstable Downs 20	3:01:55	50.39	20mi
8 Sep	Tour of MK Stantonbury mile SB	5:45	66.92	1mi
22 Aug	Burnham Beeches Half Marathon	1:40:37	57.94	13.1mi
8 Aug	Newark Half Marathon SB	1:34:17	61.83	13.1mi
31 Jul	Milton Keynes parkrun	20:34	63.49	5km
18 Jul	NSPCC Milton Keynes Half Marathon	1:34:32	61.67	13.1mi
3 Jul	Milton Keynes parkrun	19:48	65.95	5km
29 Jun	Milton Keynes 10k EMGP Series	41:47	63.76	10km
18 Jun	Marston Forest 5k	19:25	67.25	5km
13 Jun	St Albans Half Marathon	1:34:40	61.58	13.1mi
29 May	Milton Keynes parkrun	19:43	66.23	5km
25 Apr	London Marathon	3:37:14	56.27	26.2mi
18 Apr	Flitwick 10K	42:18	62.98	10km
10 Apr	Milton Keynes parkrun	19:41	66.34	5km
3 Apr	Milton Keynes parkrun			5km
28 Mar	Oakley 20 SB	2:39:23	57.51	20mi
7 Mar	Nike Milton Keynes Half Marathon	1:37:24	59.85	13.1mi
14 Feb	Stamford 30K PB	2:30:54	56.31	30km
24 Jan	Folksworth 15 SB	1:58:11	56.98	15mi
2009		Result	WAVA	Distance
13 Dec	Bedford Harriers Half Marathon SB	1:38:15	59.18	13.1mi
28 Nov	Wolverton 5 SB	34:05	62.24	5mi
27 Sep	Biddenham 5k River Run	22:14	58.42	5km
13 Sep	Bedford Harriers 10K SB	42:47	62.07	10km
6 Sep	Bristol Half Marathon	1:42:39	56.64	13.1mi
30 Jun	Milton Keynes 10k EMGP Series	44:35	59.56	10km
19 Jun	Marston Forest 5K SB	20:30	63.35	5km
13 Apr	Stanwick 10k	44:06	60.21	10km
15 Mar	Silverstone Half Marathon	1:46:32	54.58	13.1mi
8 Mar	Nike MK Half Marathon	1:42:48	56.56	13.1mi
22 Feb	Lions Club of Winslow 10k	44:55	59.12	10km
18 Jan	Fred Hughes 10 SB	1:19:53	54.87	10mi
2008		Result	WAVA	Distance
14 Dec	Bedford Harriers Half Marathon SB	1:49:32	52.99	13.1mi
29 Nov	Wolverton 5 SB	37:30	56.40	5mi

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	0	0	0	0	0	0	0	0	69	1	0	0	70
2024	0	0	0	0	2	0	1	6.2	12.4	0.7	0	0	22.3
2024	0	0	0	0	0	0	0	0	9	7	12	0	28
2024	6	29	29	31	108	94	106	111	0	44	65	0	623
2023	0	0	0	0	0	0	0	0	0	0	0	2	2
2023	1	0	0	0	0.7	0.7	0	0	0	0	0	1	3.3
2023	5	9	5	124	129	172	86	60	55	58	6	212	920
2022	6	17	19	15	13	8	24	17	29	41	12	0	200
2022	5.3	1.8	0	0	0	0	0	0	1.3	0.7	0.9	1.9	11.8
2022	15	33	13	19	6	14	17	9	10	8	21	0	163
2022	57	17	25	71	48	59	81	39	28	67	38	124	654
2021	8	18	26	17	16	29	6	32	30	1	7	30	219
2021	0	0	0	0	1	3	0.8	0	0	0	0	0	4.9
2021	0	3	4	18	19	8	23	22	29	6	29	10	173
2021	0	7	59	123	130	128	184	176	16	45	10	16	893
2020	25	24	30	33	27	26	22	43	26	65	29	12	361
2020	1.6	0	0	0	2.1	0	0	0.6	1	0	0	0	5.3
2020	83	100	112	69	46	90	85	83	39	3	0	2	711
2020	21	0	95	208	497	21	87	38	102	0	43	0	1112
2019	0	0	0	19	9	0	0	12	0	0	0	0	39
2019	2	6.6	8.5	3.2	3.6	9.7	15.8	12.4	0	2	0	0	63.6
2019	234	142	105	74	71	137	128	95	52	53	70	75	1236
2019	8	0	99	102	69	41	93	103	38	13	0	36	603
2018	1.7	0	0.6	2	0.6	1.7	1	2	2	5.1	2.7	1.9	21.3
2018	169	166	157	139	128	129	181	109	104	73	82	118	1553
2018	0	4	10	38	14	0	0	1	0	0	0	0	68
2017	0	2	0	5	1	1	0	3	0	0	0	0	13
2017	11	0.6	2.2	4.5	1.8	6.8	12.1	8.1	1.7	1.7	1.4	3.6	55.5
2017	210	148	192	189	93	99	97	69	81	102	122	123	1526
2017	15	2	2	0	7	0	4	0	0	0	0	11	41
2016	3	8	0	0	12	0	0	14	6	3	0	0	46
2016	1.7	0	1.1	1.8	4.7	4.7	13.5	3.5	11.1	9.1	12.4	6	69.6
2016	244	162	189	99	99	133	85	98	161	103	115	140	1630
2016	0	0	0	6	36	0	10	21	0	0	0	0	72
2015	0	5	0	0	0	9	0	19	1	0	4	0	38
2015	6	7	5.7	2.5	6.3	0	0	1.7	1.3	9.3	7.8	1.5	49
2015	200	123	201	137	89	77	100	100	139	76	130	160	1531
2015	0	14	0	38	79	0	9	9	0	0	0	0	149
2014	0	0	0	0	0	0	0	0	0	8	0	0	8
2014	11.8	15.3	10.2	3.9	2.8	3.5	3.4	0	0	1	6.4	3.6	61.8
2014	194	177	172	112	121	123	166	202	169	154	91	83	1765
2014	0	13	48	55	16	0	0	0	0	12	51	0	195
2013	0	0	0	0	0	0	3	0	0	0	0	0	3
2013	1	6.4	3.5	5.7	9.7	2.3	0	0.8	0	0.8	2.8	1.6	34.5
2013	118	123	138	107	148	184	136	193	171	70	122	155	1664
2013	22	15	17	152	66	11	0	0	0	12	6	0	301
2012	0	0	0	1	0	0	0	0	0	0	0	0	1
2012	13.4	3.6	6.8	2.1	5.2	6	3.5	1.2	0.7	0.4	0	1.9	44.7
2012	154	171	106	117	113	97	98	138	146	130	80	104	1454
2012	40	14	38	37	97	100	0	31	0	23	0	0	380
2011	0	0	3.5	5.5	6.1	5.8	7.1	2.7	5	2.6	0.6	1.4	40.3
2011	150	151	119	90	97	92	92	97	113	76	87	138	1302
2011	0	27	104	161	100	138	57	43	32	74	37	37	809
2010	0	0	0	0	1	0.5	0.7	0	0	0	0	0	2.2
2010	131	135	170	143	111	116	121	154	195	87	56	53	1474
2010	0	0	22	0	76	98	24	11	0	0	8	4	244

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
-	28.5mi, 2:35:50 Bike - General 1) 5mi - 40:14(8:03/mi) 461cal 7.46/25.99mph 2) 5mi - 22:44(4:33/mi) 276cal 13.2/22.73mph 3) 5mi - 26:42(5:20/mi) 267cal 11.23/25.57mph 4) 5mi - 24:01(4:48/mi) 365cal 12.49/23.09mph 5) 5mi - 26:59(5:24/mi) 373cal 11.12/31.5mph 6) 3.45mi - 15:10(4:24/mi) 203cal 13.66/29.64mph 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
-	0.5mi, 6:55 Run - General 1) 0.54mi - 6:55(12:44/mi) 173/183bpm [2204b/mi] 92cal 4.71/7.01mph Add a comment 3.7mi, 34:11 Run - General 1) 0.45mi - 3:50(8:36/mi) 161/168bpm [1385b/mi] 54cal 6.98/9.41mph 2) 0.01mi - 39(1:12:13/mi) 165/169bpm [11917b/mi] 5cal 0.83/7.95mph 3) 0.45mi - 3:45(8:23/mi) 163/170bpm [1367b/mi] 52cal 7.15/9.5mph 4) 0.01mi - 30(57:00/mi) 167/170bpm [9520b/mi] 5cal 1.05/7.99mph 5) 0.45mi - 3:44(8:16/mi) 167/172bpm [1380b/mi] 55cal 7.26/9.54mph 6) 0.01mi - 30(43:13/mi) 172/172bpm [7432b/mi] 5cal 1.39/7.74mph 7) 0.46mi - 3:49(8:22/mi) 171/174bpm [1430b/mi] 58cal 7.18/10.18mph 8) 0.01mi - 30(48:46/mi) 174/174bpm [8485b/mi] 5cal 1.23/7.6mph 9) 0.45mi - 3:48(8:26/mi) 173/176bpm [1460b/mi] 58cal 7.11/10.31mph 10) 0.01mi - 30(46:53/mi) 174/177bpm [8157b/mi] 6cal 1.28/7.58mph 11) 0.45mi - 3:42(8:18/mi) 175/178bpm [1452b/mi] 57cal 7.23/9.46mph 12) 0.03mi - 31(20:12/mi) 179/179bpm [3615b/mi] 8cal 2.97/7.83mph 13) 0.46mi - 3:49(8:19/mi) 177/181bpm [1472b/mi] 60cal 7.21/10.37mph 14) 0.03mi - 30(19:14/mi) 180/181bpm [3463b/mi] 7cal 3.12/7.58mph 15) 0.45mi - 3:46(8:19/mi) 180/183bpm [1497b/mi] 61cal 7.21/9.6mph 16) 0.01mi - 18(29:18/mi) 183/183bpm [5362b/mi] 4cal 2.05/7.51mph Add a comment 1.5mi, 15:03 Run - General 1) 1mi - 10:01(10:01/mi) 161/168bpm [1612b/mi] 143cal 5.99/9.56mph 2) 0.48mi - 5:02(10:28/mi) 161/170bpm [1684b/mi] 71cal 5.74/7.03mph 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
-	6.1mi, 1:07:37 Run - General 1) 0.99mi - 14:27(14:32/mi) 107/128bpm [1555b/mi] 102cal 4.13/6.91mph 2) 0.71mi - 6:00(8:29/mi) 120/133bpm [1018b/mi] 51cal 7.07/8.43mph 3) 0.01mi - 2:44(3:18:41/mi) 95/127bpm [18876b/mi] 12cal 0.3/6.64mph 4) 0.7mi - 5:35(7:55/mi) 124/138bpm [982b/mi] 49cal 7.58/9.12mph 5) 0.02mi - 1:02(51:15/mi) 125/134bpm [6406b/mi] 8cal 1.17/6.68mph 6) 0.7mi - 5:33(7:52/mi) 127/135bpm [1000b/mi] 48cal 7.62/9.29mph 7) 0.01mi - 1:00(1:18:05/mi) 126/132bpm [9839b/mi] 8cal 0.77/6.64mph 8) 0.7mi - 5:37(7:59/mi) 127/139bpm [1015b/mi] 47cal 7.51/8.87mph 9) 0.02mi - 1:00(1:00:38/mi) 125/135bpm [7578b/mi] 7cal 0.99/6.59mph 10) 0.73mi - 5:39(7:43/mi) 129/138bpm [995b/mi] 47cal 7.78/8.45mph 11) 0.02mi - 1:00(48:40/mi) 129/136bpm [6279b/mi] 8cal 1.23/7.81mph 12) 0.73mi - 5:40(7:43/mi) 125/134bpm [965b/mi] 40cal 7.77/8.43mph 13) 0.75mi - 12:21(16:33/mi) 126/151bpm [2086b/mi] 99cal 3.63/7.74mph Add a comment	28.1mi, 2:25:01 Bike - General 1) 5mi - 25:55(5:11/mi) 338cal 11.57/25.76mph 2) 5mi - 26:31(5:18/mi) 224cal 11.31/17.28mph 3) 5mi - 24:01(4:48/mi) 301cal 12.49/24.86mph 4) 5mi - 30:35(6:07/mi) 314cal 9.81/24.53mph 5) 5mi - 23:27(4:41/mi) 284cal 12.8/23.98mph 6) 3.07mi - 14:32(4:44/mi) 184cal 12.69/24.53mph 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
-	-	6.3mi, 27:57 Bike - General 1) 5mi - 21:59(4:24/mi) 279cal 13.65/23.02mph 2) 1.31mi - 5:58(4:34/mi) 93cal 13.14/18.81mph Add a comment 30.3mi, 2:40:41 Bike - General 1) 5mi - 25:04(5:01/mi) 323cal 11.97/24.78mph 2) 5mi - 22:34(4:31/mi) 254cal 13.29/22.25mph 3) 5mi - 26:01(5:12/mi) 231cal 11.53/15.07mph 4) 5mi - 25:11(5:02/mi) 255cal 11.92/16.53mph 5) 5mi - 26:40(5:20/mi) 230cal 11.25/18.16mph 6) 5mi - 31:42(6:20/mi) 218cal 9.46/16.26mph 7) 0.25mi - 3:28(13:51/mi) 23cal 4.33/12.23mph Add a comment	-	-	-	-

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