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qnjc21

Last on at 10am, 21st Jan 2025

M55

About
Bests
All Races
Mileage
Training

Races
102
Miles
11973
Miles
79299
Miles
1280
WAVA
78.90%
5k
18:05
5M
29:54
10k
37:20
10M
1:02:36
Half
1:22:40
Mara
3:08:18

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My parkrun
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Recent Training
21st Jan	General	0mi	1:43:21
19th Jan	General	54.8mi	3:04:34
18th Jan	General	59mi	3:17:30
16th Jan	General	0mi	1:33:20
15th Jan	General	4mi	37:15

12 Month Benchmarks	Run	Bike
Mile	4:31	54
5k	22:10	4:11
5mi	37:13	7:31
10k	47:08	11:27

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	PB	WB
3km	1	11:02 73.18						11:02 5:55/mi	73.18
5km	14			18:28 76.67	18:07 78.15	18:05 78.90	18:54 76.69	18:05 5:49/mi	78.90
3.4mi	2					21:42 72.18		21:42 6:23/mi	72.18
5.6km	2				21:30 74.02	21:17 75.37		21:17 6:07/mi	75.37
3.5mi	1				22:20 71.69			22:20 6:23/mi	71.69
4mi	2	24:30 73.14		24:28 74.39				24:28 6:07/mi	74.39
7.4km	1		27:46 74.99					27:46 6:02/mi	74.99
8km	1		30:43 73.38					30:43 6:11/mi	73.38
5mi	16	30:34 74.14	30:31 74.85	30:37 75.21	30:40 75.09	29:54 78.27	31:13 75.58	29:54 5:59/mi	78.27
6mi	4	38:02 71.76			39:20 70.52	40:00 69.91	40:54 68.94	38:02 6:20/mi	71.76
6.2mi	1	39:11 71.55						39:11 6:19/mi	71.55
10km	23	37:40 75.07	37:53 74.92	37:20 76.36	37:31 76.60	37:27 77.37	39:06 75.35	37:20 6:00/mi	77.37
10.8km	1			48:21 63.97				48:21 7:12/mi	63.97
8.4mi	1	51:28 75.54						51:28 6:08/mi	75.54
10mi	7	1:03:27 73.60	1:04:10 73.37	1:04:47 73.28	1:03:23 74.90	1:02:36 77.12		1:02:36 6:16/mi	77.12
13.1mi	16	1:26:30 71.38	1:24:28 73.72	1:23:36 74.48	1:26:17 72.77	1:22:40 77.25	1:35:30 67.45	1:22:40 6:19/mi	77.25
26.2mi	3		3:20:29 64.58	3:08:40 69.20	3:08:18 69.91			3:08:18 7:11/mi	69.91

2015		Result	WAVA	Distance
31 Dec	Lough 5 - Loughmacrory SB	31:13	75.58	5mi
26 Dec	Citypark parkrun, Craigavon	19:02	76.15	5km
28 Nov	Seeley Cup SB	39:06	75.35	10km
21 Nov	Citypark parkrun, Craigavon SB	18:54	76.69	5km
14 Nov	Tollymore Half Marathon SB	1:35:30	67.45	13.1mi
31 Jan	Sperrin Harriers Trail Series Rd 4 An Creagan	32:15	72.56	5mi
17 Jan	Sperrin Harriers Trail Series Rd 3 - Drum Manor SB	40:54	68.94	6mi
10 Jan	Moira XC	22:25	70.42	3.4mi
2014		Result	WAVA	Distance
20 Dec	Run Forest Run - Tollymore	42:10	69.29	10km
29 Nov	Seeley Cup	38:19	76.25	10km
22 Nov	Citypark parkrun, Craigavon	18:54	76.08	5km
1 Nov	Sperrin Harriers Winter Trail Series - Race 1 - Davagh 10k	41:20	70.69	10km
7 Sep	Laganside 10K	38:06	76.68	10km
9 Aug	City Park Park Run	18:38	77.17	5km
1 Aug	Sperrin Harriers Stanley Reid Memorial 5 Mile Classic PB	29:54	78.27	5mi
27 Jul	Cookstown Half Marathon PB	1:22:40	77.25	13.1mi
22 Jul	Portaferry 10 mile PB	1:02:36	77.12	10mi
19 Jul	City Park Park Run	18:28	77.87	5km
18 Jun	Lisburn Half Marathon	1:25:55	74.33	13.1mi
4 Jun	Craigavon Lakes 10K SB	37:27	77.37	10km
31 May	Jengana 10k	38:05	76.09	10km
3 May	City Park Park Run - Craigavon PB	18:05	78.90	5km
27 Apr	Run Armagh 10k	38:14	75.79	10km
29 Mar	Omagh Half Marathon	1:23:03	76.24	13.1mi
22 Mar	Larne Half Marathon	1:25:05	74.42	13.1mi
15 Mar	City Park Park Run - Craigavon	18:19	77.90	5km
1 Mar	Lough Fea 10 mile - Sperrin harriers Trail Series	1:04:31	74.20	10mi
8 Feb	City Park - Park Run	19:03	74.90	5km
2 Feb	City Park Park Run - Craigavon	19:17	73.99	5km
19 Jan	Sperrin Harriers Winter Trail League - Drum Manor 6 Mile SB	40:00	69.91	6mi
12 Jan	Moira XC PB	21:42	72.18	3.4mi
4 Jan	International XC Greenmount - Masters Race PB	21:17	75.37	5.6km
2013		Result	WAVA	Distance
31 Dec	Lough 5 - Loughmacrory	31:31	73.65	5mi
5 Jun	Craigavon Lakes 10K	39:37	72.54	10km
26 May	Newry City Marathon PB	3:08:18	69.91	26.2mi
17 May	Les Jones 10K Belfast			10km
11 May	City Park - Park Run SB	18:07	78.15	5km
21 Apr	Titanic Quarter 10km SB	37:31	76.60	10km
30 Mar	Omagh Half Marathon SB	1:26:17	72.77	13.1mi
3 Mar	Lough Fea 10 mile - Sperrin harriers Trail Series SB	1:03:23	74.90	10mi
16 Feb	An Creggan Sperrin Harriers Winter Trail Series SB	30:40	75.09	5mi
2 Feb	Drum Manor SB	39:20	70.52	6mi
19 Jan	Moira XC PB	22:20	71.69	3.5mi
12 Jan	International XC Greenmount - Masters Race SB	21:30	74.02	5.6km
5 Jan	llyod park	18:27	76.74	5km
2012		Result	WAVA	Distance
31 Dec	Lough5	30:48	74.76	5mi
29 Dec	City Park Park Run - Craigavon	18:33	76.32	5km
15 Dec	CityPark Park Run - Craigavon	18:33	76.32	5km
8 Dec	Drum Manor 10k	40:10	71.55	10km
2 Dec	Aghagallon Santa Run/Walk			10km
1 Dec	Malcolm Cup XC Races	18:56	72.10	3mi
17 Nov	Seeley Cup 10k	37:46	76.10	10km
10 Nov	CityPark Park Run - Craigavon SB	18:28	76.67	5km
3 Nov	McConnell Shield XC	32:10	71.58	5mi
27 Oct	An Creggan 5 Mile SB	30:37	75.21	5mi
14 Oct	Armagh 10 mile Road Race SB	1:04:47	73.28	10mi
15 Sep	O'Brien Challenge Kilomathon	1:56:40	67.30	26km
3 Aug	Sperrin Harriers 5 Mile Classic	30:55	74.48	5mi
20 Jun	Lisburn Half Marathon	1:26:03	72.96	13.1mi
6 Jun	Craigavon Lakes 10km	37:44	75.55	10km
3 Jun	Newry City Marathon SB	3:08:40	69.20	26.2mi
22 Apr	Titanic Quarter 10km PB	37:20	76.36	10km
31 Mar	Omagh Half Marathon SB	1:23:36	74.48	13.1mi
18 Mar	Jimmy's 10K, Downpatrick	38:00	75.02	10km
3 Mar	Lough Fea 10 Mile Trail Race	1:05:00	72.43	10mi
21 Jan	Antrim IAAF Cross Country & NI Ulster Senior Champs PB	48:21	63.97	10.8km
14 Jan	Moira XC PB	24:28	74.39	4mi
2011		Result	WAVA	Distance
17 Dec	Dromore XC	20:43	59.25	2.73mi
19 Nov	Seeley Cup 10k	38:23	74.27	10km
9 Oct	Armagh 10 mile Road Race SB	1:04:10	73.37	10mi
17 Sep	O'Brien Challenge Kilomathon	1:57:24	66.32	26km
4 Sep	Laganside 10km	38:03	74.92	10km
16 Jul	Cookstown Half Marathon SB	1:24:28	73.72	13.1mi
30 Jun	Loughinisland 5.05 SB	30:31	74.85	5mi
24 Jun	Ards Half Marathon	1:24:50	73.40	13.1mi
15 Jun	Lisburn Half Marathon	1:25:59	71.81	13.1mi
8 Jun	Craigavon Lakes 10K SB	37:53	74.64	10km
13 May	Les Jones 10k	38:41	73.10	10km
2 May	Belfast City Marathon SB	3:20:29	64.58	26.2mi
2 Apr	Omagh Half Marathon	1:25:14	72.45	13.1mi
19 Mar	Larne Half Marathon	1:24:41	72.92	13.1mi
5 Mar	Lough Fea 10 mile Sperring Harriers	1:01:17	74.03	9.73mi
26 Feb	NICS XC Stormont	31:30	71.94	5mi
22 Jan	Antrim IAAF International XC Vets Race PB	27:46	74.99	7.4km
15 Jan	Moira XC	24:21	68.92	3.72mi
8 Jan	NI Junior/Intermediate & Masters XC Championship PB	30:43	73.38	8km
2010		Result	WAVA	Distance
27 Nov	Seeley Cup 10k SB	37:40	75.07	10km
6 Nov	McConnell Shield XC	32:44	69.23	5mi
16 Oct	Gr8 Dundrum Run PB	51:28	75.54	8.4mi
10 Oct	Armagh 10 mile Road Race SB	1:03:27	73.60	10mi
2 Oct	Causeway Coast Half Marathon	1:44:00	59.37	13.1mi
5 Sep	Spar Laganside 10K	38:04	74.28	10km
26 Aug	Darragh Cross 6 Mile Road Race PB	38:02	71.76	6mi
6 Aug	Cookstown 5M SB	30:34	74.14	5mi
25 Jul	Cookstown Half Marathon SB	1:26:30	71.38	13.1mi
2 Jul	Ards Half Marathon	1:27:10	70.84	13.1mi
26 Jun	Loughinisland 5 mile Road Race	31:41	71.53	5mi
23 Jun	Drumlough Tom Cairns 5 Mile Road Race	30:45	73.70	5mi
2 Jun	Craigavon 10km	37:54	74.02	10km
22 May	Ballymena Ecos 5 Mile Road Race	31:45	70.82	5mi
14 May	Les Jones Memorial 10km	39:22	71.26	10km
24 Apr	Lurgan 10km PB	39:11	71.55	6.21mi
25 Feb	Armagh International Road Race PB	11:02	73.18	3km
16 Jan	Moira XC SB	24:30	73.14	4mi

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	15	0	0	0	0	0	0	0	0	0	0	0	15
2025	4	0	0	0	0	0	0	0	0	0	0	0	4
2025	363	0	0	0	0	0	0	0	0	0	0	0	363
2024	45	38	45	48	16	22	12	0	0	3	4	13	246
2024	43	17	19	22	26	16	21	25	35	63	46	26	360
2024	541	461	708	813	837	562	651	852	640	391	428	507	7392
2023	67	43	36	44	35	37	24	35	42	39	25	12	439
2023	24	7	0	0	0	0	11	11	9	56	56	54	228
2023	373	512	616	765	700	727	762	701	435	630	429	446	7096
2022	56	45	30	43	35	34	26	26	56	41	47	38	477
2022	27	19	0	0	0	0	13	32	19	37	24	21	192
2022	472	373	451	709	663	665	775	522	609	405	376	418	6437
2021	0	0	0	0	0	0	0	0	4	29	36	33	102
2021	34	23	20	6	0	0	0	0	3	40	41	16	185
2021	333	218	577	703	644	749	837	700	687	618	328	365	6759
2020	0	0	0	0	11	28	28	14	28	31	61	40	241
2020	756	685	814	838	784	672	733	726	746	492	468	399	8113
2019	31	0	0	0	0	0	0	0	4	21	12	5	74
2019	736	649	879	841	792	876	895	923	655	765	658	699	9368
2018	40	0	0	8	0	0	0	0	0	22	30	39	139
2018	638	658	371	681	921	834	857	668	768	552	590	634	8172
2017	8	12	12	0	0	0	14	33	22	20	41	44	207
2017	767	367	733	873	814	743	836	843	531	458	555	419	7939
2016	123	44	12	0	6	44	44	32	71	36	73	25	512
2016	456	563	883	724	670	717	779	769	543	635	457	615	7811
2015	178	66	0	0	29	64	50	46	68	123	136	150	909
2015	240	469	576	791	670	607	574	599	446	435	241	231	5879
2014	188	160	234	265	171	138	186	192	55	183	162	139	2074
2014	0	0	0	0	18	129	121	253	378	331	259	155	1643
2013	226	229	244	255	139	89	42	0	0	77	142	160	1602
2013	25	0	0	0	0	100	230	362	319	154	30	0	1220
2012	257	247	243	211	176	154	118	122	145	162	159	166	2160
2012	0	0	0	22	43	14	145	91	271	273	46	0	905
2011	223	217	221	179	152	144	153	159	156	163	196	128	2089
2011	0	0	0	0	16	62	17	56	34	17	0	0	202
2010	0	0	0	0	0	131	133	129	134	168	172	130	999

Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2
20.4mi, 1:00:05 Bike - General 1) 1m - 2:55(2:55/m) 113/118bpm [331b/mi] 167/200rpm 2) 1m - 2:53(2:53/m) 120/125bpm [345b/mi] 180/232rpm 3) 1m - 2:49(2:49/m) 122/124bpm [343b/mi] 169/206rpm 4) 1m - 3:09(3:09/m) 134/144bpm [422b/mi] 159/184rpm 5) 1m - 2:44(2:44/m) 129/143bpm [354b/mi] 180/200rpm 6) 1m - 2:54(2:54/m) 133/138bpm [386b/mi] 168/190rpm 7) 1m - 2:55(2:55/m) 139/154bpm [406b/mi] 164/202rpm 8) 1m - 2:55(2:55/m) 148/154bpm [431b/mi] 163/192rpm 9) 1m - 2:45(2:45/m) 144/148bpm [396b/mi] 163/190rpm 10) 1m - 2:51(2:51/m) 140/145bpm [399b/mi] 169/194rpm 11) 1m - 2:50(2:50/m) 139/143bpm [395b/mi] 173/198rpm 12) 1m - 2:53(2:53/m) 144/148bpm [414b/mi] 170/202rpm 13) 1m - 3:07(3:07/m) 141/148bpm [439b/mi] 164/192rpm 14) 1m - 2:44(2:44/m) 147/156bpm [401b/mi] 160/202rpm 15) 1m - 2:50(2:50/m) 146/151bpm [415b/mi] 156/202rpm 16) 1m - 2:53(2:53/m) 147/151bpm [425b/mi] 150/182rpm 17) 1m - 2:54(2:54/m) 143/148bpm [416b/mi] 171/224rpm 18) 1m - 2:54(2:54/m) 134/140bpm [389b/mi] 168/208rpm 19) 1m - 2:45(2:45/m) 131/135bpm [361b/mi] 153/192rpm 20) 1m - 3:42(3:42/m) 130/134bpm [480b/mi] 152/186rpm 21) 0.35m - 1:43(4:57/m) 123/133bpm [609b/mi] 122/160rpm Add a comment	-	4.2mi, 14:01 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 4.3mi, 14:43 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 27.4mi, 1:30:01 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment	20.5mi, 1:00:22 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment	5.1mi, 1:23:43 Walk - General 1) 1mi - 16:53(16:53/mi) 80/97bpm [1351b/mi] 116cal 57/119rpm 2) 1mi - 16:37(16:37/mi) 83/93bpm [1379b/mi] 107cal 57/62rpm 3) 1mi - 16:28(16:28/mi) 85/97bpm [1399b/mi] 115cal 58/80rpm 4) 1mi - 16:04(16:04/mi) 84/96bpm [1349b/mi] 118cal 58/62rpm 5) 1mi - 16:29(16:29/mi) 79/97bpm [1303b/mi] 103cal 57/62rpm 6) 0.06mi - 1:12(18:46/mi) 70/77bpm [1314b/mi] 7cal 52/59rpm Add a comment	-	32.8mi, 1:40:01 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 5.6mi, 20:28 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 3.3mi, 56:22 Walk - General 1) 1mi - 16:44(16:44/mi) 81/98bpm [1356b/mi] 105cal 58/61rpm 2) 1mi - 16:54(16:54/mi) 79/95bpm [1336b/mi] 107cal 58/61rpm 3) 1mi - 17:05(17:05/mi) 72/85bpm [1230b/mi] 104cal 57/63rpm 4) 0.3mi - 5:38(19:01/mi) 65/75bpm [1236b/mi] 30cal 53/58rpm Add a comment
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	Thu 9th Jan Jan 9
36.1mi, 2:12:46 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 3.3mi, 52:43 Walk - General 1) 1mi - 16:10(16:10/mi) 75/92bpm [1213b/mi] 72cal 59/62rpm 2) 1mi - 15:52(15:52/mi) 87/94bpm [1380b/mi] 74cal 59/62rpm 3) 1mi - 15:48(15:48/mi) 86/95bpm [1358b/mi] 67cal 59/64rpm 4) 0.29mi - 4:53(17:01/mi) 85/94bpm [1446b/mi] 21cal 58/60rpm Add a comment	-	36.1mi, 2:11:29 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 6.2mi, 20:42 Bike - Virtual Ride 1) 0mi - 50:00(0/mi) 2) 0mi - 55:00(0/mi) Add a comment 5mi, 1:16:15 Walk - General 1) 1mi - 15:17(15:17/mi) 67/80bpm [1023b/mi] 114cal 60/63rpm 2) 1mi - 15:15(15:15/mi) 69/79bpm [1052b/mi] 108cal 61/63rpm 3) 1mi - 15:08(15:08/mi) 66/75bpm [999b/mi] 37cal 61/90rpm 4) 1mi - 15:14(15:14/mi) 67/79bpm [1021b/mi] 31cal 60/65rpm 5) 1mi - 15:20(15:20/mi) 67/74bpm [1027b/mi] 31cal 60/64rpm 6) 0mi - 1(10:05/mi) 66/66bpm [665b/mi] 61/61rpm Add a comment	-	0mi, 1:43:11 Bike - General 1) 0mi - 1:43:11(0/mi) 126/162bpm [INFb/mi] 641cal Add a comment	0mi, 1:30:24 Bike - General 1) 0mi - 1:30:24(0/mi) 136/162bpm [INFb/mi] 1048cal Add a comment 3.3mi, 55:14 Walk - General 1) 1mi - 17:13(17:13/mi) 79/93bpm [1360b/mi] 99cal 57/90rpm 2) 1mi - 16:31(16:31/mi) 79/98bpm [1305b/mi] 119cal 58/62rpm 3) 1mi - 16:43(16:43/mi) 83/98bpm [1387b/mi] 114cal 58/63rpm 4) 0.27mi - 4:47(17:54/mi) 82/95bpm [1468b/mi] 28cal 43/64rpm Add a comment	0mi, 1:33:48 Bike - General 1) 0mi - 1:33:48(0/mi) 137/162bpm [INFb/mi] 1051cal Add a comment
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	Thu 16th Jan Jan 16
-	36.3mi, 2:04:18 Bike - General 1) 5mi - 17:21(3:28/mi) 119/132bpm [413b/mi] 177cal 2) 5mi - 18:34(3:43/mi) 111/134bpm [412b/mi] 81cal 3) 5mi - 17:36(3:31/mi) 113/119bpm [398b/mi] 49cal 4) 5mi - 18:21(3:40/mi) 113/129bpm [415b/mi] 56cal 5) 5mi - 14:59(3:00/mi) 113/125bpm [339b/mi] 46cal 6) 5mi - 16:36(3:19/mi) 114/125bpm [378b/mi] 51cal 7) 5mi - 15:31(3:06/mi) 111/119bpm [345b/mi] 48cal 8) 1.34mi - 5:19(3:58/mi) 103/110bpm [409b/mi] 17cal Add a comment	63.5mi, 3:45:25 Bike - General 1) 5mi - 18:15(3:39/mi) 118/130bpm [431b/mi] 223cal 76/92rpm 193/516W 2) 5mi - 17:41(3:32/mi) 117/150bpm [414b/mi] 211cal 75/97rpm 179/411W 3) 5mi - 23:20(4:40/mi) 110/124bpm [514b/mi] 295cal 77/126rpm 196/485W 4) 5mi - 21:16(4:15/mi) 136/148bpm [579b/mi] 251cal 77/101rpm 182/396W 5) 5mi - 18:59(3:48/mi) 131/144bpm [497b/mi] 223cal 78/114rpm 180/475W 6) 5mi - 17:52(3:34/mi) 129/138bpm [461b/mi] 214cal 80/111rpm 191/511W 7) 5mi - 17:51(3:34/mi) 126/141bpm [450b/mi] 230cal 76/101rpm 195/483W 8) 5mi - 17:34(3:31/mi) 126/143bpm [443b/mi] 219cal 77/102rpm 197/527W 9) 5mi - 15:30(3:06/mi) 136/147bpm [422b/mi] 190cal 80/105rpm 186/419W 10) 5mi - 15:28(3:06/mi) 113/148bpm [349b/mi] 193cal 75/105rpm 195/433W 11) 5mi - 15:47(3:09/mi) 114/133bpm [360b/mi] 192cal 74/99rpm 185/407W 12) 5mi - 14:50(2:58/mi) 129/139bpm [383b/mi] 183cal 76/103rpm 190/434W 13) 3.49mi - 11:02(3:09/mi) 131/142bpm [414b/mi] 119cal 72/95rpm 198/459W Add a comment	-	32.7mi, 1:49:04 Bike - General 1) 32.66mi - 1:49:04(3:20/mi) 109/163bpm [364b/mi] 1400cal 85/128rpm 195/491W Add a comment	4mi, 37:15 Run - General 1) 1mi - 9:33(9:33/mi) 140/153bpm [1338b/mi] 120cal 2) 1mi - 9:20(9:20/mi) 129/154bpm [1204b/mi] 117cal 3) 1mi - 9:11(9:11/mi) 130/144bpm [1194b/mi] 117cal 4) 1mi - 9:07(9:07/mi) 149/161bpm [1359b/mi] 117cal 5) 0.01mi - 3(8:29/mi) 139/139bpm [1179b/mi] 1cal Add a comment	0mi, 1:33:20 Bike - General 1) 0mi - 1:33:20(0/mi) 130/162bpm [INFb/mi] 1157cal 89/112rpm 186/447W Add a comment
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	Thu 23rd Jan Jan 23
-	59mi, 3:17:30 Bike - General 1) 5mi - 19:16(3:51/mi) 115/138bpm [443b/mi] 177cal 2) 5mi - 17:09(3:26/mi) 120/146bpm [412b/mi] 158cal 3) 5mi - 16:22(3:16/mi) 112/134bpm [367b/mi] 106cal 4) 5mi - 19:23(3:53/mi) 125/147bpm [485b/mi] 179cal 5) 5mi - 16:20(3:16/mi) 115/142bpm [376b/mi] 107cal 6) 5mi - 19:53(3:59/mi) 122/142bpm [485b/mi] 165cal 7) 5mi - 17:30(3:30/mi) 128/152bpm [448b/mi] 159cal 8) 5mi - 15:28(3:06/mi) 103/138bpm [319b/mi] 56cal 9) 5mi - 14:57(2:59/mi) 126/149bpm [377b/mi] 148cal 10) 5mi - 14:32(2:54/mi) 110/145bpm [320b/mi] 89cal 11) 5mi - 15:04(3:01/mi) 150/160bpm [452b/mi] 194cal 12) 4.01mi - 11:35(2:53/mi) 137/162bpm [396b/mi] 128cal Add a comment	54.8mi, 3:04:34 Bike - General 1) 5mi - 17:55(3:35/mi) 122/133bpm [437b/mi] 221cal 78/100rpm 198/463W 2) 5mi - 18:00(3:36/mi) 131/141bpm [472b/mi] 224cal 83/107rpm 191/496W 3) 5mi - 16:40(3:20/mi) 129/138bpm [430b/mi] 203cal 81/108rpm 187/688W 4) 5mi - 19:22(3:52/mi) 142/150bpm [550b/mi] 242cal 81/108rpm 186/597W 5) 5mi - 18:13(3:39/mi) 139/149bpm [507b/mi] 223cal 76/104rpm 182/406W 6) 5mi - 16:57(3:23/mi) 131/139bpm [444b/mi] 224cal 77/103rpm 205/530W 7) 5mi - 14:40(2:56/mi) 120/135bpm [352b/mi] 168cal 76/128rpm 193/586W 8) 5mi - 15:37(3:07/mi) 128/142bpm [400b/mi] 187cal 79/116rpm 189/489W 9) 5mi - 16:49(3:22/mi) 130/143bpm [437b/mi] 203cal 75/110rpm 189/453W 10) 5mi - 16:01(3:12/mi) 129/141bpm [413b/mi] 208cal 76/100rpm 197/405W 11) 4.78mi - 14:19(3:00/mi) 126/143bpm [377b/mi] 175cal 73/96rpm 202/482W Add a comment	-	0mi, 1:43:21 Bike - General 1) 0mi - 1:43:21(0/mi) 131/165bpm [INFb/mi] 1273cal 86/112rpm 186/463W Add a comment	-	-

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