tough guy

Last on at 10pm, 11th Dec 2024

M45

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STATUS Currently Training for Run to the Castle ultra Jan 25

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My parkrun
Westpark parkrun

Recent Training
16th Dec	General	5mi	51:07
15th Dec	General	6.1mi	1:00:41
12th Dec	General	2.1mi	21:37
11th Dec	General	3.6mi	37:52
10th Dec	General	5mi	50:39

Planned Races
Wheaton Aston 10km	27th Dec

12 Month Benchmarks	Run
Mile	4:37
5k	24:50
5mi	44:12
10k	55:30
10mi	1:38:37
Half	2:12:21
20mi	3:38:39
Mara	4:48:49
50k	9:24:43
40mi	12:30:35
75k	15:05:35

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
0.3mi	1									4:25:54 0.29							4:25:54 17:43:35/mi	0.29
6km	1					33:15 48.35											33:15 8:55/mi	48.35
5mi	4			38:54 54.74					42:32 52.05		42:43 52.64				46:19 50.53		38:54 7:47/mi	54.74
6mi	8		54:09 47.46						1:01:00 43.69	55:18 48.57	56:22 48.03	57:37 47.37					54:09 9:02/mi	48.57
10km	17		50:13 53.05	55:14 48.24	56:00 48.00	56:00 48.27			53:53 51.24	51:54 53.62	57:00:00 0.82	57:49 48.91		57:05 50.35			50:13 8:05/mi	53.62
6.5mi	2					55:48 50.53		53:21 53.48									53:21 8:12/mi	53.48
7mi	8	1:16:30 39.39	1:02:54 48.06		1:09:28 43.90	1:05:35 46.76	1:05:24 47.18										1:02:54 8:59/mi	48.06
8.5mi	1					1:21:00 46.21											1:21:00 9:32/mi	46.21
10mi	7		1:25:37 51.44	1:38:59 44.50			1:26:00 52.22	1:39:50 44.98	1:45:00 43.07			1:45:00 44.11					1:25:37 8:34/mi	52.22
13.1mi	29		1:53:07 51.54	1:50:53 52.57		2:01:47 48.23	1:04:00 92.79	1:49:25 54.28	2:02:15 48.91	2:02:10 49.31	1:55:25 52.63	1:56:00 53.23	2:01:00 51.03	2:18:00 45.50			1:04:00 4:53/mi	92.79
14mi	1		2:22:51 43.81														2:22:51 10:12/mi	43.81
22mi	1															3:54:00 47.94	3:54:00 10:38/mi	47.94
26.2mi	6			4:20:27 46.93						4:33:41 46.53		5:17:00 40.51				4:52:00 45.86	4:20:27 9:56/mi	46.93
40mi	1									9:02:41 39.65							9:02:41 13:34/mi	39.65

Date	Planned Races			Distance
27 Dec	Wheaton Aston 10km Confirmed			10km
2024		Result	WAVA	Distance
8 Dec	Sneyd Strider's 10m Pudding Run			10mi
1 Dec	The Worcester Ring Run PB	3:54:00	47.94	22mi
29 Jun	Wolverhampton Best Foot Forward	13mi 2:16:00		12hr
21 Apr	London Marathon SB	4:52:00	45.86	26.2mi
2023		Result	WAVA	Distance
10 Dec	Sneyd Strider's Pudding Run 5m SB	46:19	50.53	5mi
2022		Result	WAVA	Distance
8 May	Market Drayton 10k SB	57:05	50.35	10km
20 Mar	Stafford Half Marathon SB	2:18:00	45.50	13.1mi
2020		Result	WAVA	Distance
15 Mar	Stafford Half Marathon SB	2:01:00	51.03	13.1mi
2019		Result	WAVA	Distance
24 Nov	The Action Heart "Tuff-Un" SB	57:37	47.37	6mi
6 Oct	BELLS OF PATTINGHAM SB	57:49	48.91	10km
29 Sep	The Rodbaston 10K	1:01:00	46.36	10km
15 Sep	Ironman Wales	16:04:00		2.4mi/112mi/26.2mi
1 Sep	Carvers Wolverhampton Half Marathon SB	1:56:00	53.23	13.1mi
29 Jun	Bala standard triathlon	2:34:00		1.5km/40km/10km
19 May	Worcester Half Marathon	2:04:00	49.39	13.1mi
28 Apr	London Marathon SB	5:17:00	40.51	26.2mi
24 Mar	Ironbridge Half Marathon	2:01:03	50.59	13.1mi
17 Mar	Stafford Half Marathon	1:57:54	51.94	13.1mi
3 Feb	Stourbridge Stagger SB	1:45:00	44.11	10mi
2018		Result	WAVA	Distance
16 Dec	Turkey Trot SB	42:43	52.64	5mi
25 Nov	Suicide Six SB	56:22	48.03	6mi
14 Oct	Bells of Pattingham SB	57:00:00	0.82	10km
7 Jul	Best Foort Forward			400mi
19 May	The Chillington Hall Half (aka The Brewood Half)	2:01:57	49.81	13.1mi
15 Apr	Stafford Half Marathon SB	1:55:25	52.63	13.1mi
25 Mar	Ironbridge Half Marathon	2:05:00	48.59	13.1mi
11 Mar	March Hair Raiser	54:21	49.42	6mi
3 Feb	Icing on the Cake half	2:44:11	36.99	13.1mi
2017		Result	WAVA	Distance
9 Dec	Winter Run to the Castle PB	9:02:41	39.65	40mi
26 Nov	Suicide Six SB	55:18	48.57	6mi
11 Nov	Autumn Shakespeare	4:56:00	43.02	26.2mi
29 Oct	Coven Canter SB	51:54	53.62	10km
15 Oct	Birmingham International Marathon	4:53:53	43.33	26.2mi
8 Oct	Bells of Pattingham	55:24	50.24	10km
24 Sep	Velo Birmingham	6:36:00		100mi
10 Sep	Stoke on Trent City of Sport Triathlon	3:08:02		1500m/40km/10km
3 Sep	Wolverhampton Marathon SB	4:33:41	46.53	26.2mi
20 Aug	Leek Half Marathon	2:17:26	44.20	13.1mi
30 Jul	Prudential RideLondon 100	6:06:00		100mi
1 Jul	Best Foot Forward PB	4:25:54	0.29	0.25mi
25 Jun	Shifnal Half Marathon	2:12:00	45.64	13.1mi
13 May	Chillington Hall Half Marathon	2:10:38	46.12	13.1mi
30 Apr	Great Birmingham 10k			10km
26 Mar	run for rachel 10K & 5K Charity Fun Run in aid of The Hibbs Lupus Trust			10km
12 Mar	Ironbridge Half Marathon SB	2:02:10	49.31	13.1mi
2016		Result	WAVA	Distance
18 Dec	Turkey Trot SB	42:32	52.05	5mi
11 Dec	Telford 10K SB	53:53	51.24	10km
27 Nov	Suicide Six SB	1:01:00	43.69	6mi
9 Oct	Bells of Pattingham	1:07:36	46.33	7mi
12 Jun	Ironman 70.3 Staffordshire	6:46:59		1.2mi/56mi/13.1mi
13 Mar	Ironbridge Half Marathon SB	2:02:15	48.91	13.1mi
6 Mar	March Hair Raiser	52:44	50.15	6mi
7 Feb	Stourbridge Stagger SB	1:45:00	43.07	10mi
2015		Result	WAVA	Distance
11 Oct	Bells of Pattingham	1:06:04	47.04	7mi
19 Jul	Ironman UK	13:59:12		3.86km/180.25km/42.2km
14 Jun	Ironman 70.3 Staffordshire (UK)	6:12:37		1.2mi/56mi/13.1mi
3 May	Lichfield Half Marathon	1:55:21	51.49	13.1mi
19 Apr	Ironbridge Half Marathon SB	1:49:25	54.28	13.1mi
12 Apr	Worcester Half Marathon	1:51:46	53.14	13.1mi
22 Mar	Stafford Half Marathon	1:49:36	54.19	13.1mi
1 Mar	March Hair Raiser PB	53:21	53.48	6.5mi
1 Feb	Stourbridge Stagger SB	1:39:50	44.98	10mi
2014		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:26:00	52.22	10mi
19 Oct	Great Birmingham Run	2:09:28	45.87	13.1mi
12 Oct	Pattingham Bells SB	1:05:24	47.18	7mi
27 Sep	Apley Estates Multi-terrain race 21K PB	1:04:00	92.79	13.1mi
7 Sep	Wolverhampton Half Marathon	2:04:00	47.89	13.1mi
13 Apr	Black Country Triathlon	1:18:37		400mi/20mi/5km
6 Apr	Halsowen Triathlon	1:35:30		400m/20km/5km
30 Mar	Motion in Mercia	4:02:00		63mi
5 Jan	The Blymhill 10K	1:04:00	42.23	10km
2013		Result	WAVA	Distance
24 Nov	Suicide Six SB	56:00	48.27	10km
13 Oct	Pattingham Bells Run SB	1:05:35	46.76	7mi
6 Oct	Badger Bite PB	33:15	48.35	6km
29 Sep	Ludlow Sprint Triathlon	1:46:05		400m/26km/6.25km
21 Jul	City of Birmingham Triathlon - Olympic	2:59:25		1.5km/40km/10km
16 Jun	uk-ironman-70.3	7:51:35		1.9km/90km/13.1mi
7 Apr	Motion in Mercia - 53 mile	3:41:00		53mi
3 Mar	March Hair Raiser SB	55:48	50.53	6.5mi
17 Feb	Apley 21K Multi-terrain Race SB	2:01:47	48.23	13.1mi
10 Feb	The 17th Wyre Forest Multi-Terrain 8 PB	1:21:00	46.21	8.5mi
20 Jan	The Blymhill 10K	57:27	46.79	10km
2012		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10k SB	56:00	48.00	10km
16 Dec	Telford 10K	56:42	47.40	10km
25 Nov	Suicide Six	1:00:39	42.76	6mi
14 Oct	Bells of Pattingham SB	1:09:28	43.90	7mi
30 Sep	Warwickshire Sprint Triathlon	1:30:35		400m/23km/5km
23 Sep	Hursley 10k	59:41	45.04	10km
2 Sep	Wombourne Sprint triathlon	1:21:23		400m/12mi/5km
21 Jul	International Snowdon Race			10mi
2011		Result	WAVA	Distance
23 Oct	Great Birmingham Run			13.1mi
2 Jul	Birmingham Black Country Half Marathon	2:12:43	43.92	13.1mi
17 Apr	London Marathon PB	4:20:27	46.93	26.2mi
20 Mar	Stafford Half Marathon SB	1:50:53	52.57	13.1mi
13 Mar	Ironbridge Half Marathon	1:58:56	49.02	13.1mi
6 Feb	Stourbridge Stagger 10 SB	1:38:59	44.50	10mi
30 Jan	Turkey Trot PB	38:54	54.74	5mi
9 Jan	Blymhill 10K SB	55:14	48.24	10km
2010		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10K	51:07	52.12	10km
19 Dec	Telford 10k POSTPONED to 23rd Jan PB	50:13	53.05	10km
12 Dec	Sneyd Striders Xmas Pudding Run PB	1:25:37	51.44	10mi
21 Nov	Suicide Six(ish) PB	54:09	47.46	6mi
24 Oct	Birmingham Half Marathon SB	1:53:07	51.54	13.1mi
17 Oct	Bells of Pattingham PB	1:02:54	48.06	7mi
5 Sep	Wolverhampton Half Marathon	1:54:08	51.08	13.1mi
21 Aug	Race the Train PB	2:22:51	43.81	14mi
11 Jul	Midsummer 6 off road 10K	53:09	49.96	10km
3 Jul	Birmingham Black Country Half Marathon	2:09:55	44.75	13.1mi
16 May	Sheriffhales Shuffle	1:07:00	44.98	7mi
5 Apr	Wombourne Easter 10 mile	1:38:00	44.82	10mi
2009		Result	WAVA	Distance
18 Oct	Bells of Pattingham SB	1:16:30	39.39	7mi

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	54	31	14	32	33	45	14	56	8	44	37	2	369
2024	106	112	179	108	68	52	84	109	127	128	77	56	1206
2023	64	55	63	48	76	28	60	53	33	69	59	89	698
2023	39	47	32	30	18	26	22	19	24	3	33	67	360
2023	0	0	0	0	0	3	2	0	0	47	12	0	64
2022	63	64	83	77	93	59	53	14	37	72	60	121	798
2022	94	76	76	52	73	88	66	50	14	3	13	6	611
2022	0	0	6	0	16	0	0	9	53	32	51	0	167
2021	7	0	0	0	3	9	25	66	53	49	42	55	309
2021	6	0	1	0	1	6	0	0	12	38	38	25	128
2021	0	29	90	98	58	35	53	48	95	0	5	0	510
2020	61	0	25	58	96	63	68	0	12	86	210	147	827
2020	0	0	20	205	134	32	0	0	109	55	0	0	556
2019	0	0	0	0	1.1	2.2	0	1.3	5	0	0	0	9.6
2019	55	104	141	96	48	78	46	67	76	69	63	24	868
2019	19	14	8	96	129	175	229	42	235	0	0	0	947
2018	0	0	0	1.2	0.6	0	0	0	0	0	0	0	1.8
2018	79	85	81	54	75	45	76	37	21	73	81	69	774
2018	0	0	93	167	65	87	24	0	0	0	0	13	450
2017	0	0	0	0	0	0	0	0	2.5	0	0	0	2.5
2017	73	84	96	64	91	97	55	81	104	95	102	81	1021
2017	0	21	0	39	31	126	261	0	125	0	0	0	603
2016	0	0	0	0	5	0	0	0	0	0	0	0	5
2016	0	1.5	0.3	0	2.4	0	1	0	0	0	0	0	5.1
2016	25	80	103	88	25	0	0	42	68	36	35	29	530
2016	167	47	50	59	171	15	127	0	0	0	0	0	637
2015	5.9	1.5	3.2	3.3	3.3	1.2	2.4	0	1.1	0	0	0	21.9
2015	58	86	112	98	100	90	57	1	14	24	36	12	687
2015	97	90	81	143	147	258	212	13	80	0	0	0	1122
2014	2.9	5.5	1.8	4.1	1.5	0	0	0.5	3	1	0	0.3	20.5
2014	17	44	35	38	12	0	0	45	27	51	48	72	390
2014	81	79	179	94	64	0	0	98	25	0	0	0	621
2013	6.3	5.9	4.9	1.5	1.8	3	1	1	1.7	0	0	0	26.9
2013	43	40	69	30	60	44	33	11	21	48	23	19	442
2013	80	51	19	168	57	167	120	47	108	0	0	20	836
2012	0	0	3	1.5	2.5	3.3	0	0	0.3	0	0	0	10.5
2012	26	38	49	28	29	56	48	24	43	10	46	32	428
2012	10	48	50	114	83	84	0	47	58	84	70	0	647
2011	0	0	0	0	0	0	0	0	0	0	2	1.5	3.5
2011	109	112	114	80	54	31	41	21	20	0	0	29	613
2011	0	0	0	0	0	0	0	0	0	0	25	0	25
2010	0	0	23	45	89	84	94	106	65	99	76	63	744
2010	0	0	0	26	0	0	0	0	0	0	0	0	26

Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
4.4mi, 49:48 Run - General 1) 1mi - 11:03(11:03/mi) 140/160bpm [1548b/mi] 165cal 2) 1mi - 10:52(10:52/mi) 154/165bpm [1675b/mi] 173cal 3) 1mi - 11:55(11:55/mi) 142/163bpm [1692b/mi] 162cal 4) 1mi - 11:19(11:19/mi) 156/169bpm [1766b/mi] 175cal 5) 0.41mi - 4:38(11:24/mi) 158/165bpm [1801b/mi] 71cal Add a comment	2mi, 20:41 Run - General 1) 1mi - 10:22(10:22/mi) 127/144bpm [1317b/mi] 144cal 2) 1mi - 9:58(9:58/mi) 143/152bpm [1425b/mi] 152cal 3) 0.04mi - 21(9:10/mi) 142/146bpm [1301b/mi] 5cal Add a comment 3.9mi, 1:01:59 Run - General 1) 1mi - 18:52(18:52/mi) 100/124bpm [1887b/mi] 139cal 45/116rpm 2) 1mi - 14:24(14:24/mi) 112/134bpm [1613b/mi] 126cal 28/82rpm 3) 1mi - 14:55(14:55/mi) 107/126bpm [1595b/mi] 120cal 37/84rpm 4) 0.92mi - 13:48(15:00/mi) 101/121bpm [1514b/mi] 89cal 21/124rpm Add a comment	3.4mi, 35:27 Run - General 1) 1mi - 10:53(10:53/mi) 133/150bpm [1448b/mi] 156cal 2) 1mi - 10:08(10:08/mi) 148/162bpm [1500b/mi] 155cal 3) 1mi - 10:06(10:06/mi) 153/159bpm [1545b/mi] 162cal 4) 0.43mi - 4:20(10:07/mi) 149/153bpm [1507b/mi] 68cal Add a comment	1.8mi, 35:07 Walk - General 1) 1mi - 20:15(20:15/mi) 111/125bpm [2248b/mi] 154cal 48/59rpm 2) 0.75mi - 14:51(19:51/mi) 108/119bpm [2143b/mi] 104cal 43/66rpm Add a comment 3.2mi, 25:28 Run - General 1) 1mi - 7:57(7:57/mi) 132/149bpm [1049b/mi] 111cal 2) 1mi - 7:53(7:53/mi) 148/158bpm [1167b/mi] 125cal 3) 1mi - 8:17(8:17/mi) 149/158bpm [1234b/mi] 132cal 4) 0.19mi - 1:21(7:16/mi) 143/147bpm [1039b/mi] 20cal Add a comment 2.1mi, 46:54 Walk - General 1) 1mi - 17:27(17:27/mi) 116/131bpm [2023b/mi] 161cal 54/115rpm 2) 1mi - 15:31(15:31/mi) 127/154bpm [1970b/mi] 159cal 56/116rpm 3) 0.11mi - 13:57(2:10:20/mi) 108/131bpm [14076b/mi] 75cal 7/81rpm Add a comment	4.2mi, 42:56 Run - General 1) 1mi - 10:32(10:32/mi) 141/155bpm [1485b/mi] 160cal 2) 1mi - 9:57(9:57/mi) 155/170bpm [1543b/mi] 166cal 3) 1mi - 10:08(10:08/mi) 153/161bpm [1551b/mi] 167cal 4) 1mi - 10:17(10:17/mi) 156/171bpm [1603b/mi] 173cal 5) 0.19mi - 2:02(10:33/mi) 159/169bpm [1677b/mi] 35cal Add a comment	3.1mi, 31:38 Run - General 1) 1mi - 10:04(10:04/mi) 128/138bpm [1288b/mi] 142cal 2) 1mi - 10:18(10:18/mi) 146/156bpm [1503b/mi] 157cal 3) 1mi - 10:10(10:10/mi) 149/163bpm [1515b/mi] 160cal 4) 0.11mi - 1:06(9:38/mi) 157/163bpm [1513b/mi] 18cal Add a comment 2.2mi, 49:39 Walk - General 1) 1mi - 26:42(26:42/mi) 98/113bpm [2617b/mi] 188cal 34/69rpm 2) 1mi - 18:09(18:09/mi) 104/118bpm [1888b/mi] 141cal 52/111rpm 3) 0.16mi - 4:47(29:45/mi) 106/118bpm [3154b/mi] 35cal 30/113rpm Add a comment	-
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
2.7mi, 27:34 Run - General 1) 1mi - 10:28(10:28/mi) 145/155bpm [1517b/mi] 157cal 2) 1mi - 10:14(10:14/mi) 154/166bpm [1575b/mi] 165cal 3) 0.69mi - 6:52(9:56/mi) 157/171bpm [1559b/mi] 114cal Add a comment 2.3mi, 53:41 Walk - General 1) 1mi - 20:13(20:13/mi) 92/110bpm [1859b/mi] 153cal 46/68rpm 2) 1mi - 26:05(26:05/mi) 92/110bpm [2399b/mi] 171cal 37/116rpm 3) 0.33mi - 7:24(22:27/mi) 95/110bpm [2132b/mi] 56cal 47/66rpm Add a comment	2.1mi, 21:32 Run - General 1) 1mi - 10:22(10:22/mi) 141/157bpm [1463b/mi] 155cal 2) 1mi - 9:35(9:35/mi) 162/173bpm [1553b/mi] 164cal 3) 0.13mi - 1:35(12:03/mi) 163/173bpm [1964b/mi] 27cal Add a comment	2.4mi, 46:22 Walk - General 1) 1mi - 18:46(18:46/mi) 98/108bpm [1839b/mi] 135cal 51/79rpm 2) 1mi - 18:55(18:55/mi) 112/140bpm [2118b/mi] 149cal 47/61rpm 3) 0.39mi - 8:41(22:12/mi) 108/121bpm [2397b/mi] 57cal 43/58rpm Add a comment	21.6mi, 3:54:03 Run - General 1) 1mi - 9:53(9:53/mi) 142/156bpm [1402b/mi] 150cal 2) 1mi - 9:39(9:39/mi) 153/159bpm [1476b/mi] 154cal 3) 1mi - 10:05(10:05/mi) 154/162bpm [1554b/mi] 158cal 4) 1mi - 10:11(10:11/mi) 150/158bpm [1527b/mi] 154cal 5) 1mi - 10:25(10:25/mi) 149/157bpm [1553b/mi] 152cal 6) 1mi - 9:57(9:57/mi) 152/164bpm [1513b/mi] 153cal 7) 1mi - 9:43(9:43/mi) 153/161bpm [1487b/mi] 149cal 8) 1mi - 9:59(9:59/mi) 153/161bpm [1526b/mi] 154cal 9) 1mi - 10:05(10:05/mi) 151/158bpm [1523b/mi] 149cal 10) 1mi - 10:04(10:04/mi) 148/162bpm [1491b/mi] 137cal 11) 1mi - 10:15(10:15/mi) 149/160bpm [1527b/mi] 140cal 12) 1mi - 10:39(10:39/mi) 150/160bpm [1596b/mi] 150cal 13) 1mi - 10:08(10:08/mi) 154/161bpm [1560b/mi] 155cal 14) 1mi - 10:27(10:27/mi) 155/163bpm [1621b/mi] 159cal 15) 1mi - 11:16(11:16/mi) 152/163bpm [1712b/mi] 155cal 16) 1mi - 11:04(11:04/mi) 155/167bpm [1715b/mi] 162cal 17) 1mi - 13:28(13:28/mi) 146/168bpm [1967b/mi] 155cal 18) 1mi - 11:35(11:35/mi) 155/166bpm [1794b/mi] 161cal 19) 1mi - 12:34(12:34/mi) 155/165bpm [1948b/mi] 176cal 20) 1mi - 13:08(13:08/mi) 148/160bpm [1943b/mi] 157cal 21) 1mi - 12:32(12:32/mi) 148/162bpm [1855b/mi] 152cal 22) 0.58mi - 6:57(12:03/mi) 148/158bpm [1783b/mi] 87cal Add a comment	-	2.4mi, 52:15 Walk - General 1) 1mi - 22:36(22:36/mi) 96/109bpm [2169b/mi] 142cal 44/61rpm 2) 1mi - 21:00(21:00/mi) 103/115bpm [2163b/mi] 138cal 46/58rpm 3) 0.38mi - 8:39(22:29/mi) 103/115bpm [2316b/mi] 52cal 42/55rpm Add a comment	-
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
-	2.1mi, 21:22 Run - General 1) 1mi - 10:10(10:10/mi) 132/149bpm [1342b/mi] 144cal 2) 1mi - 9:58(9:58/mi) 143/153bpm [1426b/mi] 150cal 3) 0.11mi - 1:13(11:31/mi) 149/155bpm [1717b/mi] 18cal Add a comment	4.6mi, 47:03 Run - General 1) 1mi - 10:11(10:11/mi) 133/145bpm [1355b/mi] 142cal 2) 1mi - 10:11(10:11/mi) 142/152bpm [1445b/mi] 151cal 3) 1mi - 10:19(10:19/mi) 147/159bpm [1518b/mi] 159cal 4) 1mi - 10:07(10:07/mi) 159/169bpm [1608b/mi] 166cal 5) 0.57mi - 6:15(10:58/mi) 158/173bpm [1732b/mi] 101cal Add a comment	6.4mi, 1:07:11 Run - General 1) 1mi - 10:43(10:43/mi) 137/153bpm [1469b/mi] 157cal 2) 1mi - 10:19(10:19/mi) 149/178bpm [1537b/mi] 158cal 3) 1mi - 10:04(10:04/mi) 166/178bpm [1672b/mi] 178cal 4) 1mi - 10:34(10:34/mi) 158/179bpm [1671b/mi] 171cal 5) 1mi - 10:29(10:29/mi) 158/174bpm [1656b/mi] 172cal 6) 1mi - 10:52(10:52/mi) 158/176bpm [1717b/mi] 170cal 7) 0.38mi - 4:10(10:53/mi) 160/167bpm [1741b/mi] 69cal Add a comment	-	5mi, 50:39 Run - General 1) 1mi - 10:30(10:30/mi) 140/159bpm [1471b/mi] 159cal 2) 1mi - 9:59(9:59/mi) 162/172bpm [1616b/mi] 173cal 3) 1mi - 10:08(10:08/mi) 160/176bpm [1622b/mi] 167cal 4) 1mi - 9:52(9:52/mi) 156/170bpm [1538b/mi] 159cal 5) 1mi - 10:03(10:03/mi) 167/174bpm [1677b/mi] 181cal 6) 0.01mi - 8(14:19/mi) 163/164bpm [2333b/mi] 2cal Add a comment	3.6mi, 37:52 Run - General 1) 1mi - 10:59(10:59/mi) 136/154bpm [1493b/mi] 161cal 2) 1mi - 10:05(10:05/mi) 158/167bpm [1592b/mi] 170cal 3) 1mi - 10:27(10:27/mi) 154/168bpm [1611b/mi] 168cal 4) 0.61mi - 6:21(10:20/mi) 147/162bpm [1520b/mi] 93cal Add a comment
Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18
2.1mi, 21:37 Run - General 1) 1mi - 10:14(10:14/mi) 143/152bpm [1462b/mi] 155cal 2) 1mi - 9:58(9:58/mi) 155/163bpm [1544b/mi] 162cal 3) 0.14mi - 1:26(10:33/mi) 151/156bpm [1594b/mi] 22cal Add a comment	-	-	6.1mi, 1:00:41 Run - General 1) 1mi - 9:56(9:56/mi) 125/140bpm [1241b/mi] 135cal 2) 1mi - 10:28(10:28/mi) 131/147bpm [1371b/mi] 145cal 3) 1mi - 10:37(10:37/mi) 128/141bpm [1360b/mi] 137cal 4) 1mi - 9:29(9:29/mi) 133/147bpm [1262b/mi] 128cal 5) 1mi - 9:19(9:19/mi) 145/165bpm [1352b/mi] 140cal 6) 1mi - 10:19(10:19/mi) 145/163bpm [1496b/mi] 149cal 7) 0.05mi - 32(10:56/mi) 156/158bpm [1704b/mi] 9cal Add a comment	5mi, 51:07 Run - General 1) 1mi - 10:36(10:36/mi) 141/154bpm [1494b/mi] 162cal 2) 1mi - 9:59(9:59/mi) 152/159bpm [1518b/mi] 164cal 3) 1mi - 9:56(9:56/mi) 150/157bpm [1489b/mi] 161cal 4) 1mi - 10:44(10:44/mi) 150/163bpm [1610b/mi] 165cal 5) 0.96mi - 9:53(10:15/mi) 157/163bpm [1608b/mi] 166cal Add a comment	-	-

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