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Whiskymurray

Last on at 8pm, 19th Feb 2025

M50 Lanarkshire

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Mileage
Training

Races
180
Miles
10314
Miles
2
Miles
18346
Miles
691
WAVA
75.92%
5k
19:31
5M
30:22
10k
38:21
10M
1:08:57
Half
1:28:09
Mara
3:32:41

About Me
Started running 2009, found parkrun, joined club 2010. Show More...

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Recent Training
20th Feb	General	4.9mi	28:36
20th Feb	Strength	0mi	57:48
20th Feb	General	4.8mi	23:25
19th Feb	General	3.1mi	30:30
18th Feb	General	6.7mi	38:21

Planned Races
Alloa Half Marathon	16th Mar

12 Month Benchmarks	Run	Bike
Mile	7:59	1:46
5k	25:40	6:23
5mi	42:02	12:14
10k	52:53	16:25

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2023	2024	PB	WB
3km	4						10:33 75.92				11:11 74.00				10:33 5:40/mi	75.92
2mi	12		14:48 56.58	18:08 46.18	14:02 60.53	13:17 64.45	12:07 70.66		14:13 61.19		12:23 71.61				12:07 6:03/mi	71.61
3.3km	1		15:59 53.80												15:59 7:48/mi	53.80
4km	12		21:22 49.32			17:13 62.58	15:29 70.13				15:41 71.46				15:29 6:14/mi	71.46
2.7mi	3					18:15 64.42	16:18 72.68				16:32 73.93				16:18 6:02/mi	73.93
5km	42	24:47 53.40	24:22 54.31	24:33 54.70	21:48 61.59	22:52 59.60	19:53 69.05			21:55 64.09	19:31 72.52				19:31 6:17/mi	72.52
3.1mi	3						21:11 65.25				20:33 69.32				20:33 6:31/mi	69.32
3.7mi	3					27:21 58.45	24:41 65.25	22:23 72.49							22:23 6:07/mi	72.49
8km	2						32:41 67.82								32:41 6:34/mi	67.82
5mi	3					36:20 60.49	30:22 73.50	30:44 72.62							30:22 6:04/mi	73.50
5.4mi	1		45:50 51.16												45:50 8:29/mi	51.16
5.8mi	2					42:35 60.54		37:53 69.12							37:53 6:29/mi	69.12
6mi	3		50:09 51.73												50:09 8:22/mi	51.73
10km	53		48:49 55.37	46:51 58.06	45:10 60.23	42:50 64.46	38:21 72.57	43:25 64.10		52:14 54.58	39:51 72.12		51:47 57.37	54:12 55.28	38:21 6:10/mi	72.57
12km	3					1:01:24 53.95	56:00 59.61	54:43 61.50							54:43 7:20/mi	61.50
12.5km	1					58:55 58.66									58:55 7:35/mi	58.66
15km	1					1:29:23 46.73									1:29:23 9:35/mi	46.73
10mi	2				1:19:30 56.02						1:08:57 67.79				1:08:57 6:54/mi	67.79
13.1mi	17		1:51:42 52.61	1:49:31 54.02	1:45:39 56.44	1:36:33 62.27	1:28:09 68.75	1:28:45 68.29	1:58:40 51.50			1:46:29 58.85			1:28:09 6:44/mi	68.75
26.2mi	5		4:56:01 40.98			4:22:41 46.89	4:30:16 45.96				3:32:41 60.44				3:32:41 8:07/mi	60.44

Date	Planned Races			Distance
16 Mar	Alloa Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
30 May	Helensburgh 10k	55:47	53.71	10km
23 May	Dumbarton 10k SB	54:12	55.28	10km
2023		Result	WAVA	Distance
14 May	Shettleston 10k	53:00	56.06	10km
3 May	Troon Tortoises 10k SB	51:47	57.37	10km
2021		Result	WAVA	Distance
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
11 Jun	Virtual West Highland Way Race	14:17:11	78.59	95mi
2019		Result	WAVA	Distance
4 Aug	Prudential RideLondon 100			100mi
31 Mar	Alloa Half Marathon SB	1:46:29	58.85	13.1mi
2018		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	40:55	70.24	10km
8 Dec	West District Cross Country Championships (Senior Men)	41:36	58.57	8.5km
25 Nov	Renfrewshire AAA County XC Championships	35:24	65.52	8.1km
10 Nov	National Short Course Cross-Country Championships	15:19	73.17	4km
27 Oct	National XC Relays, Cumbernauld SB	15:41	71.46	4km
21 Oct	Renfrewshire AAA XC Relays	13:00	68.16	3.2km
13 Oct	West District XC Relay Championships	17:02	65.79	4km
6 Oct	George Cummings Road Relays SB	16:32	73.93	2.7mi
19 Aug	Paisley 10K SB	39:51	72.12	10km
27 Jul	3k on the Green SB	11:11	74.00	3km
25 Jul	Kilmaurs Gala 5Km + Kids Races PB	19:31	72.52	5km
21 Jul	Musselburgh Festival 10k	39:55	72.00	10km
7 Jul	Strathclyde parkrun	19:42	71.85	5km
5 Jul	Bellahouston Harriers Time Trial	12:27	71.61	2mi
10 Jun	Strathearn Marathon	3:45:19	57.05	26.2mi
7 Jun	Rouken Glen 10K	43:31	65.51	10km
31 May	Bellahouston Harriers Time Trial SB	12:23	71.41	2mi
27 May	Shettleston 10k	42:41	66.79	10km
17 May	Dumbarton 10k	40:45	69.95	10km
10 May	Helensburgh 10k	40:28	70.44	10km
29 Apr	Great Stirling Run Marathon PB	3:32:41	60.44	26.2mi
22 Apr	Ayr '3 Castles' Duathlon	1:52:25		0km/27km/10km
1 Apr	Tom Scott Memorial 10 Mile Road Race PB	1:08:57	67.79	10mi
25 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston PB	20:33	69.32	3.15mi
2017		Result	WAVA	Distance
17 Sep	Shindig Duathlon			0km/21km/4km
6 Aug	Gourock Duathlon			0km/20km/5km
26 Jul	Kilmaurs Gala 5Km + Kids Races SB	21:55	64.09	5km
9 Jul	Crieff 10k SB	52:14	54.58	10km
2016		Result	WAVA	Distance
21 Aug	Round Strathaven 50	3:20:00		50mi
14 Apr	Bellahouston Harriers 2 mile Time Trial SB	14:13	61.19	2mi
13 Mar	Balloch to Clydebank Half Marathon SB	1:58:40	51.50	13.1mi
2015		Result	WAVA	Distance
28 May	Clydebank 10k SB	43:25	64.10	10km
14 May	Helensburgh 10k	43:42	63.69	10km
29 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	37:53	69.12	5.85mi
15 Mar	Alloa Half Marathon	1:31:21	66.35	13.1mi
8 Mar	Balloch to Clydebank Half Marathon SB	1:28:45	68.29	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	54:43	61.50	12km
1 Feb	Renfrewshire AAA Road Race Championships SB	30:44	72.62	5mi
31 Jan	Scottish National Masters XC Championships - Men	35:28	62.49	8km
25 Jan	Scottish Veteran Harriers Club Road Relays PB	22:23	72.49	3.66mi
2014		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k PB	38:21	72.57	10km
29 Nov	Glasgow University 5 Mile Road Race PB	30:22	73.50	5mi
28 Nov	3k on the green	10:39	75.20	3km
9 Nov	Scottish 4K XC Champs - Bellahouston Park PB	15:29	70.13	4km
31 Oct	3k on the Green PB	10:33	75.92	3km
25 Oct	National XC Relays, Cumbernauld	16:41	65.08	4km
19 Oct	Moira Jones 5k	20:05	68.36	5km
18 Oct	Renfrewshire AAA County XC Relay Championships	13:59	77.65	4km
11 Oct	West District XC Relays	14:43	73.78	4km
5 Oct	Great Scottish Run Half Marathon PB	1:28:09	68.75	13.1mi
27 Sep	George Cummings Road Relays PB	16:18	72.68	2.7mi
7 Sep	Pedal for Scotland Sportive	7:42:24		110mi
31 Aug	Paisley 10km	39:00	71.36	10km
23 Aug	Tollcross parkrun, Glasgow	19:55	68.94	5km
11 Aug	Tour of Clydeside Kilbarchan Klassic Trail Race PB	32:41	67.82	8km
2 Aug	Tollcross parkrun	20:53	65.74	5km
19 Jul	Victoria parkrun , Glasgow SB	19:53	69.05	5km
12 Jul	Tollcross parkrun #63	21:07	65.02	5km
3 Jul	Bellahouston harriers 2 mile time trial PB	12:07	70.66	2mi
28 Jun	Glasgow parkrun	19:55	68.42	5km
27 Jun	3k on the Green	11:01	72.12	3km
15 Jun	Men's Health Forum Scotland 10k	40:45	67.76	10km
8 Jun	Vale of Leven 10k	41:51	65.98	10km
31 May	Glasgow parkrun	20:08	67.69	5km
29 May	Dumbarton 10k	40:25	68.32	10km
24 May	Tollcross parkrun #56	21:15	64.13	5km
22 May	Clydebank 10k	41:14	66.97	10km
15 May	Helensburgh 10k	44:15	62.40	10km
7 May	Troon Tortoises 10k	42:53	64.39	10km
3 May	Tollcross parkrun	21:20	63.88	5km
1 May	Bellahouston harriers 2 mile time trial	12:37	67.86	2mi
13 Apr	London Marathon SB	4:30:16	45.96	26.2mi
30 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	21:11	65.25	3.15mi
16 Mar	Alloa Half Marathon	1:40:35	59.77	13.1mi
9 Mar	Balloch to Clydebank Half-Marathon	1:35:03	63.25	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	56:00	59.61	12km
8 Feb	Tollcross parkrun #41	22:20	61.02	5km
26 Jan	Scottish Veteran Harriers Club Road Relays SB	24:41	65.25	3.66mi
25 Jan	Tollcross parkrun	22:51	59.64	5km
18 Jan	Glasgow Park Run - Pollok Park	20:45	65.67	5km
4 Jan	Tollcross parkrun	22:11	61.43	5km
2013		Result	WAVA	Distance
8 Dec	Bellahouston Harriers Mince Pie Run SB	13:17	64.45	2mi
7 Dec	Scottish Athletics West District XC Championships -Senior Men's Race	49:36	55.67	10km
17 Nov	Renfrewshire Cross Country Championships	45:41	58.35	6mi
10 Nov	Scottish 4K XC Champs - Bellahouston Park	18:10	59.31	4km
9 Nov	Jimmy Irvine Bella 10K SB	42:50	64.46	10km
26 Oct	National XC Relays, Cumbernauld	17:18	62.28	4km
20 Oct	Renfrewshire AAA County CC Relay Championships	16:57	63.56	4km
12 Oct	West District XC Relays SB	17:13	62.58	4km
6 Oct	Great Scottish Run Half Marathon SB	1:36:33	62.27	13.1mi
28 Sep	George Cummings Road Relays SB	18:15	64.42	2.7mi
25 Aug	Paisley 10km	43:48	63.04	10km
4 Aug	Helensburgh Half Marathon	1:45:19	57.08	13.1mi
1 Aug	Bellahouston Harriers 2 Mile TT	13:46	62.19	2mi
27 Jul	Glasgow parkrun SB	22:52	59.60	5km
13 Jul	Tollcross Parkrun	23:38	57.66	5km
6 Jul	Tollcross parkrun #10	23:23	58.28	5km
29 Jun	Tollcross parkrun #9	23:41	57.12	5km
21 Jun	Brian Goodwin Memorial 10k	46:01	59.54	10km
16 Jun	Men's Health Forum Scotland 10k	49:50	54.98	10km
13 Jun	Giffnock North Running Festival 10k	47:43	57.42	10km
9 Jun	Vale of Leven 10k	45:39	60.02	10km
8 Jun	Tollcross parkrun #6	23:52	56.68	5km
23 May	Clydebank 10k	45:40	59.99	10km
16 May	Helensburgh 10k	45:32	60.17	10km
8 May	Troon Tortoises 10k	45:58	59.60	10km
21 Apr	London Marathon SB	4:22:41	46.89	26.2mi
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	42:35	60.54	5.85mi
17 Mar	Alloa Half Marathon	1:45:22	56.59	13.1mi
24 Feb	Devilla Forest 15k PB	1:29:23	46.73	15km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	1:01:24	53.95	12km
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	58:55	58.66	12.5km
3 Feb	Renfrewshire AAA Road Race Championships SB	36:20	60.49	5mi
27 Jan	Scottish Veteran Harriers Club Road Relays SB	27:21	58.45	3.66mi
5 Jan	Glasgow parkrun	23:40	57.16	5km
2012		Result	WAVA	Distance
16 Dec	Bellahouston Harriers 2 Mile TT	14:10	59.96	2mi
8 Dec	West District Cross Country Championships (Senior Men)	56:32	46.78	6mi
17 Nov	Glasgow parkrun #198	26:44	50.60	5km
10 Nov	Jimmy Irvine Bella 10k	50:57	53.77	10km
4 Nov	Strathaven Run With The Wind 10km	47:05	58.19	10km
29 Sep	Glasgow parkrun	28:10	48.02	5km
2 Sep	Great Scottish Run Half Marathon	1:54:45	51.97	13.1mi
5 Aug	Helensburgh Half Marathon SB	1:45:39	56.44	13.1mi
2 Aug	Bellahouston Harriers 2 Mile TT SB	14:02	60.53	2mi
28 Jul	Glasgow parkrun	24:59	54.14	5km
14 Jul	Glasgow parkrun	27:15	49.64	5km
22 Jun	Brian Goodwin Memorial 10k SB	45:10	60.23	10km
20 Jun	Nuffield Health jogscotland 5k Challenge - Glasgow SB	21:48	61.59	5km
17 Jun	Men's Health Forum Scotland 10k	45:12	60.18	10km
10 Jun	Vale of Leven 10k	46:34	58.42	10km
7 Jun	Bellahouston Harriers 2 Mile TT	14:44	57.23	2mi
2 Jun	Glasgow parkrun	25:53	51.88	5km
9 May	Troon Tortoises 10k	47:33	57.21	10km
15 Apr	Balloch to Clydebank Half-Marathon	1:46:44	55.43	13.1mi
8 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:19:30	56.02	10mi
31 Mar	Strathclyde parkrun #101	23:17	57.67	5km
24 Mar	Nigel Barge Memorial 10k	48:16	56.36	10km
10 Mar	Jack Crawford 10k	49:23	55.08	10km
4 Mar	Down By The River 10k	52:11	52.13	10km
2011		Result	WAVA	Distance
28 Aug	Paisley 10K SB	46:51	58.06	10km
21 Aug	Irvine Marymass 10k	47:37	57.13	10km
7 Aug	Helensburgh half marathon SB	1:49:31	54.02	13.1mi
23 Jul	Glasgow Parkrun SB	24:33	54.70	5km
25 Jun	Strathclyde parkrun #62	25:13	52.86	5km
9 Jun	Bellahouston Harriers 2 Mile TT SB	18:08	46.18	2mi
2010		Result	WAVA	Distance
27 Nov	Glasgow Parkrun	26:29	50.33	5km
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	45:50	51.16	5.4mi
7 Nov	Strathaven Run With the Wind 10K SB	48:49	55.37	10km
23 Oct	National XC Relays, Cumbernauld SB	21:22	49.32	4km
16 Oct	Renfrewshire XC Relays Linwood PB	15:59	53.80	3.3km
3 Oct	Baxters Loch Ness Marathon SB	4:56:01	40.98	26.2mi
19 Sep	City of Stirling 10k	50:41	53.33	10km
5 Sep	Great Scottish Run Half Marathon	1:53:15	51.89	13.1mi
29 Aug	Paisley 10K	51:58	52.01	10km
1 Aug	Helensburgh Half-Marathon SB	1:51:42	52.61	13.1mi
22 Jul	Bellahouston Harriers 2 Mile TT SB	14:48	56.58	2mi
10 Jul	Glasgow Parkrun	25:11	52.93	5km
3 Jul	Glasgow Parkrun	25:35	51.73	5km
25 Jun	Calderglen Harriers Trail 10K	56:31	47.56	10km
20 Jun	Men's Health Forum Scotland 10k	50:01	53.74	10km
13 Jun	Vale of Leven 10k	51:47	51.91	10km
6 Jun	Rouken Glen 10K	57:03	47.11	10km
20 May	Helensburgh 10k	51:46	51.92	10km
5 May	Troon Tortoises 10K	49:44	54.05	10km
25 Apr	Balfron 10K	52:40	51.04	10km
3 Apr	Scottish Road Relay Championships Short Stage (3.15 miles)	24:44	54.27	3.15mi
21 Mar	Alloa Half Marathon	1:52:28	51.94	13.1mi
14 Mar	Gartmorn 6 PB	50:09	51.73	6mi
13 Mar	Glasgow Parkrun SB	24:22	54.31	5km
13 Feb	Glasgow parkrun	24:29	54.05	5km
6 Feb	Glasgow parkrun	24:57	53.04	5km
23 Jan	Glasgow Parkrun	24:57	53.04	5km
16 Jan	Glasgow parkrun	30:41	43.13	5km
2009		Result	WAVA	Distance
12 Dec	Glasgow parkrun	27:10	48.71	5km
5 Dec	Glasgow parkrun SB	24:47	53.40	5km
28 Nov	Glasgow parkrun	26:18	50.32	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	18	3	0	0	0	0	0	0	0	0	0	0	21
2025	57	48	0	0	0	0	0	0	0	0	0	0	106
2025	150	135	0	0	0	0	0	0	0	0	0	0	285
2024	6	3	2	29	33	45	48	47	28	29	13	7	290
2024	22	0	19	14	60	4	0	10	34	7	13	28	211
2024	157	275	117	160	88	117	67	103	122	229	188	108	1731
2023	4	10	6	18	27	19	21	36	39	0	1	0	183
2023	3	4	38	74	59	66	73	23	23	0	2	0	365
2023	86	153	166	138	157	161	143	262	112	111	27	37	1553
2022	6	5	17	11	13	4	5	26	30	27	13	4	159
2022	29	16	48	14	34	86	28	10	44	9	15	20	355
2022	397	318	219	174	114	99	108	65	189	231	107	65	2085
2021	0	2	0	2	3	0	0	1	5	4	8	8	32
2021	11	8	25	43	47	4	7	34	31	11	34	12	265
2021	334	215	53	135	21	160	152	166	119	213	229	289	2086
2020	0	0	0	0	0	0	1	0	0	0	0	0	1
2020	191	158	82	112	121	194	84	32	13	26	13	9	1034
2020	0	0	139	8	0	6	140	255	164	216	152	151	1231
2019	65	34	52	47	41	43	44	61	36	129	138	179	870
2019	37	185	207	135	122	147	151	168	265	43	0	0	1459
2018	209	158	164	191	191	140	155	178	133	85	96	111	1810
2018	0	0	0	1	0	0	0	0	0	0	0	0	1
2018	0	0	19	29	0	82	48	39	81	132	37	49	515
2017	131	102	42	11	25	47	83	23	60	58	64	80	728
2017	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	29	98	224	423	277	237	227	329	222	261	197	73	2596
2016	72	31	105	57	1	13	1	10	0	0	42	81	412
2016	54	0	72	95	17	169	208	189	98	145	47	58	1154
2015	192	166	183	59	154	1	1	10	11	28	47	13	864
2015	32	0	8	0	0	30	93	128	114	92	0	24	520
2014	0	0	0	3	0	0	0	0	0	0	0	0	3
2014	114	77	83	70	105	80	107	89	76	149	150	172	1275
2014	200	224	100	103	127	267	254	267	434	34	0	0	2009
2013	121	108	110	79	66	92	56	74	76	69	73	98	1022
2013	0	0	0	0	0	26	80	20	76	20	20	13	255
2012	0	0	0	0	0	2	0	0	0	0	0	0	2
2012	0	0	1.6	0	0	0	0	0	0	0	0	0	1.6
2012	27	104	117	72	40	90	65	25	18	102	84	60	803
2012	20	0	2	0	0	0	0	0	0	0	0	0	22
2012	193	74	48	41	14	0	0	22	92	0	10	0	494
2011	0	0	0	0	0	0	0	0.8	0	0	0	0	0.8
2011	4	0	0	0	14	51	72	53	0	0	0	0	195
2011	0	0	0	0	0	19	0	0	0	0	30	17	66
2011	0	0	0	0	35	8	68	49	0	0	159	52	372

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	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31
3.5mi, 35:39 Run - Recovery Run 6.5mi, 38:35 Bike - General 0mi, 46:01 Cross - HIIT 4.8mi, 23:42 Bike - General	8.3mi, 1:29:01 Run - Trail Run	0.8mi, 5:00 Bike - General 5.4mi, 30:50 Bike - General 1.4mi, 48:56 Walk - General 1.8mi, 12:34 Bike - General 4.8mi, 23:44 Bike - General	5.7mi, 39:52 Bike - General 1.6mi, 37:20 Walk - General 1.3mi, 9:53 Bike - General 0mi, 43:05 Cross - Strength 4.9mi, 24:13 Bike - General	-	4.9mi, 27:40 Bike - General 0mi, 51:12 Cross - Strength 4.8mi, 27:00 Bike - General	4.7mi, 43:41 Run - General
Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7
4.9mi, 26:06 Bike - General 0.5mi, 5:06 Run - General 0mi, 51:19 Cross - HIIT 5.1mi, 19:19 Bike - General	3.3mi, 30:20 Run - General 5.1mi, 48:21 Run - General	5.6mi, 34:33 Bike - General 1.8mi, 11:19 Bike - General 0mi, 35:43 Cross - Strength 4.8mi, 22:40 Bike - General	0mi, 1:24:20 Cross - Strength	3.6mi, 35:41 Run - General	5mi, 33:48 Bike - General 4.8mi, 24:38 Bike - General	6.8mi, 39:29 Bike - General 6.5mi, 37:13 Bike - General
Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14
5mi, 27:19 Bike - General 0mi, 48:32 Cross - HIIT 4.8mi, 20:17 Bike - General	7.2mi, 1:04:49 Run - General 3.1mi, 28:45 Run - General	5.6mi, 37:26 Bike - General 1.4mi, 34:51 Walk - General 1.8mi, 12:44 Bike - General 0mi, 57:16 Cross - Strength 4.8mi, 21:42 Bike - General	5.9mi, 40:35 Bike - General 1.9mi, 14:00 Bike - General 4.8mi, 23:01 Bike - General	4.1mi, 40:06 Run - General	4.9mi, 26:52 Bike - General 0mi, 40:25 Cross - Strength 4.8mi, 21:51 Bike - General	1.3mi, 12:12 Run - Warm Down 2.9mi, 24:04 Run - Intervals 1.3mi, 12:26 Run - Warm Up
Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21
5.1mi, 27:43 Bike - General 0.4mi, 3:56 Run - Warm Down 0mi, 49:03 Cross - HIIT 4.8mi, 22:05 Bike - General	3.2mi, 26:31 Run - General 9.3mi, 1:25:53 Run - Long Run	5.7mi, 33:00 Bike - General 0.6mi, 1:51:26 Walk - General 1.8mi, 14:18 Bike - General 4.7mi, 21:59 Bike - General	6.7mi, 38:21 Bike - General 1mi, 22:19 Walk - General 1.8mi, 13:49 Bike - General 4.9mi, 24:33 Bike - General	3.1mi, 30:30 Run - General	4.9mi, 28:36 Bike - General 0mi, 57:48 Cross - Strength 4.8mi, 23:25 Bike - General	-

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