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Miss Sweden

Last on at 2pm, 27th Jun 2024

F50

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Races
57
Miles
8623
Miles
940
Miles
1450
Miles
2043
WAVA
61.33%
5k
24:33
10k
52:50
10M
1:30:11
Half
1:55:02
Mara
4:27:26

About Me
Really should get her backside out for a run.... Show More...

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Recent Blogs
Is it ok.....?	Mar 2013
Stockton River Rat Race	Aug 2012

My parkrun
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Recent Training
28th Jan	General	3mi	34:30
27th Jan	General	1.3mi	45:25
23rd Jan	General	1.3mi	42:44
21st Jan	General	3mi	34:54
20th Jan	General	1.4mi	43:46

12 Month Benchmarks	Run
Mile	7:13
5k	32:35
5mi	1:08:05
10k	1:24:37
10mi	2:16:50
Half	3:00:34

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
3.1mi	2								25:41 58.22						25:41 8:17/mi	58.22
5km	5								24:33 61.33						24:33 7:54/mi	61.33
5.7mi	6		52:31 52.10							48:23 58.05	50:57 55.44	58:19 48.74	52:58 54.03	52:18 55.12	48:23 8:29/mi	58.05
5.9mi	4				1:08:28 41.61		53:15 53.89		50:45 57.05						50:45 8:36/mi	57.05
10km	13	58:53 50.65	57:40 51.95		53:55 55.92				52:50 58.11	53:25 57.58	54:21 56.82	54:51 57.04			52:50 8:30/mi	58.11
10mi	2		1:30:11 54.64		1:30:16 54.90										1:30:11 9:01/mi	54.90
13.1mi	11	2:09:02 50.09	1:59:57 53.98	1:55:34 56.16	1:55:02 56.59	1:59:26 54.70	2:03:55 52.93	2:15:00 48.81	1:56:30 56.85	2:09:00 51.34					1:55:02 8:47/mi	56.85
14mi	5		2:23:26 48.36		2:11:22 53.02					2:38:00 44.97	2:10:46 54.65	2:24:46 50.02			2:10:46 9:20/mi	54.65
26.2mi	5		4:48:55 46.40	4:39:11 48.02	4:31:41 49.40	4:27:26 50.29	4:51:47 46.37								4:27:26 10:12/mi	50.29

2018		Result	WAVA	Distance
9 Jun	Blaydon Race SB	52:18	55.12	5.7mi
2017		Result	WAVA	Distance
1 Jul	The 61st Chevy Chase	5:23:00	32.56	20mi
9 Jun	Blaydon Race SB	52:58	54.03	5.7mi
2016		Result	WAVA	Distance
11 Sep	Great North Run			13.1mi
23 Aug	Blyth Links 10 k SB	54:51	57.04	10km
24 Jul	Northumberland Coastal Run SB	2:24:46	50.02	14mi
10 Jul	Notfast 10k	56:27	55.05	10km
12 Jun	Bamburgh 10k	55:17	56.21	10km
9 Jun	Blaydon Race SB	58:19	48.74	5.7mi
2015		Result	WAVA	Distance
19 Jul	Northumberland Coastal Run PB	2:10:46	54.65	14mi
14 Jun	Bamburgh 10k SB	54:21	56.82	10km
9 Jun	Blaydon Race SB	50:57	55.44	5.7mi
2014		Result	WAVA	Distance
7 Sep	Great North Run	2:12:04	50.44	13.1mi
26 Aug	Blyth NSP-1 (Links 10K)	53:38	57.58	10km
20 Jul	Northumberland Coastal Run SB	2:38:00	44.97	14mi
15 Jun	Bamburgh 10k SB	53:25	57.48	10km
9 Jun	Blaydon Race PB	48:23	58.05	5.7mi
21 May	Clive Cookson 10k	54:15	56.59	10km
16 Mar	Northumberland Half Marathon SB	2:09:00	51.34	13.1mi
2013		Result	WAVA	Distance
5 Oct	Kielder 10k	53:05	57.84	10km
21 Sep	Whitley Bay Parkrun PB	24:33	61.33	5km
15 Sep	Great North Run SB	1:56:30	56.85	13.1mi
27 Aug	Blyth Links 10 k PB	52:50	58.11	10km
24 Aug	Whitley Bay parkrun	24:50	60.63	5km
20 Jul	Whitley Bay parkrun	25:13	59.43	5km
29 Jun	Whitley Bay parkrun PB	25:41	58.22	3.1mi
16 Jun	Great North Swim	40:41		1mi
9 Jun	Blaydon Race PB	50:45	57.05	5.9mi
1 Jun	Whitley Bay parkrun	26:42	56.00	3.1mi
25 May	Whitley Bay parkrun	25:59	57.68	5km
11 May	whitley bay parkrun	26:30	56.55	5km
2012		Result	WAVA	Distance
14 Oct	Newcastle stampede	1:46:00	28.81	10km
16 Sep	Great North Run Half Marathon SB	2:15:00	48.81	13.1mi
26 Aug	River Rat Race			0mi/10km
2011		Result	WAVA	Distance
9 Oct	Kielder Marathon SB	4:51:47	46.37	26.2mi
18 Sep	Great North Run Half Marathon SB	2:03:55	52.93	13.1mi
9 Jun	Blaydon Race SB	53:15	53.89	5.9mi
2010		Result	WAVA	Distance
19 Sep	Great North Run SB	1:59:26	54.70	13.1mi
23 May	Edinburgh Marathon PB	4:27:26	50.29	26.2mi
2009		Result	WAVA	Distance
25 Oct	Jedburgh Half Marathon PB	1:55:02	56.59	13.1mi
20 Sep	Great North Run	1:58:04	55.14	13.1mi
6 Sep	Tynedale 10 Mile Jelly Tea Road Race SB	1:30:16	54.90	10mi
1 Sep	Blyth Links 10K SB	53:55	55.92	10km
12 Jul	Northumberland Coastal Run SB	2:11:22	53.02	14mi
9 Jun	Blaydon Race SB	1:08:28	41.61	5.9mi
31 May	Edinburgh Marathon SB	4:31:41	49.40	26.2mi
2008		Result	WAVA	Distance
5 Oct	Great North Run SB	1:55:34	56.16	13.1mi
9 Jun	Blaydon Race	51:00	55.70	5.9mi
13 Apr	London Marathon SB	4:39:11	48.02	26.2mi
2007		Result	WAVA	Distance
19 Nov	Tyne Aquathlon 500m swim/5k run	37:22	43.52	5.5km
21 Oct	Amsterdam Marathon SB	4:48:55	46.40	26.2mi
30 Sep	Great North Run SB	1:59:57	53.98	13.1mi
9 Sep	Tynedale Jelly Tea Race PB	1:30:11	54.64	10mi
28 Aug	Blyth Links 10k SB	57:40	51.95	10km
15 Jul	Northumberland Coastal Run SB	2:23:26	48.36	14mi
7 Jul	Chevy Chase	5:40:20	29.69	20mi
9 Jun	Blaydon Race SB	52:31	52.10	5.7mi
2006		Result	WAVA	Distance
1 Oct	Great North Run SB	2:09:02	50.09	13.1mi
29 Jan	Blyth 10k SB	58:53	50.65	10km

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	16	0	0	0	0	0	0	0	0	0	0	0	16
2025	9.3	0	0	0	0	0	0	0	0	0	0	0	9.3
2025	19	0	0	0	0	0	0	0	0	0	0	0	19
2024	14	38	26	22	66	42	6	49	10	12	33	14	331
2024	18.3	6.9	17.1	4.2	0.3	11.1	4.7	4.4	8.4	5.3	8.7	8.9	98.1
2024	13	10	6	6	8	16	7	9	20	9	2	2	108
2024	18	0	0	0	0	0	0	0	0	0	0	0	18
2023	25	18	9	14	26	10	10	28	14	0	0	6	158
2023	14.5	10.2	12.3	10.2	12.5	14.6	16.6	9.2	14.8	17.9	6	9.6	148.2
2023	0	8	6	9	20	32	16	10	36	9	11	9	166
2023	14	0	0	9	0	0	0	0	0	0	0	0	22
2022	24	25	59	57	5	13	44	53	39	6	0	3	327
2022	17	5.8	22.8	11	15.8	15.6	11.2	4.3	13.8	14.4	17.9	13.6	163.4
2022	0	0	4	0	0	0	0	0	0	3	9	9	26
2022	0	0	0	0	0	0	0	46	0	0	0	0	46
2021	19	52	11	53	57	20	28	69	48	8	0	9	373
2021	0.4	0.9	0.6	1.3	10.1	19.1	14.3	13.6	9	13.2	16	13	111.4
2021	53	46	36	19	0	2	2	3	3	0	0	0	163
2020	0	0	0	0	9	26	17	34	14	30	0	9	138
2020	18.2	10.7	8.3	0.3	1.6	6.4	5.9	9.7	11.2	12.5	1.9	1.1	87.8
2020	72	63	73	90	102	76	72	80	35	25	33	4	725
2020	0	0	0	12	0	0	0	7	0	0	0	0	19
2019	4	10	26	69	38	60	65	46	48	46	37	22	471
2018	5.6	9.7	5.4	18.6	20.5	7.9	0	0	0	0	0	0	67.8
2018	39	53	32	113	83	114	81	78	73	21	2	14	702
2017	0	2.8	4.6	1	2.1	2.2	2.3	0	1.2	0	0	0	16.2
2017	70	54	49	59	39	61	64	73	64	41	27	16	618
2017	0	0	0	0	0	17	2	34	60	11	0	0	124
2016	4	6	0	0	0	14	0	0	0	0	0	0	24
2016	8.3	3	2	2	10.6	4.2	5.6	0.6	2.7	1	0.8	0	40.7
2016	1	3	0	19	16	51	55	45	37	7	18	29	282
2016	0	10	0	25	11	8	10	76	0	0	0	0	140
2015	0	0	0	0	15	0	0	13	0	0	0	18	46
2015	6.8	0.9	2.6	1.1	3.1	3.9	2.8	11.5	5	5	2	1	45.8
2015	0	13	29	40	39	67	55	21	0	0	0	0	266
2015	0	0	17	17	10	14	0	93	28	19	32	0	230
2014	0	13	0	7	7	7	13	0	7	0	0	11	64
2014	7.6	5	6.2	2.5	3.4	3	2	2.5	3.7	4.2	0	2.2	42.2
2014	55	58	62	55	75	59	54	67	41	0	0	2	528
2014	0	0	0	59	28	29	21	38	0	0	0	8	182
2013	12	35	0	34	19	0	6	33	0	0	0	0	138
2013	2.8	0.6	1.2	3.6	5.3	7.5	1.5	1.2	1	0	1.2	0.6	26.5
2013	25	30	39	46	53	70	65	87	66	35	17	13	544
2013	0	0	0	5	10	27	41	0	0	0	0	0	83
2012	7	9	25	49	9	0	5	5	0	0	0	0	108
2012	4	2.6	2.7	0.8	0	0	1.4	0	0.3	1.4	1.2	0	14.5
2012	23	0	0	0	13	24	58	70	56	22	28	6	300
2012	32	10	22	22	18	15	0	22	14	0	0	0	155
2011	0	0	8	16	10	0	19	7	0	0	10	17	87
2011	1.2	2.6	0.6	0	0	0.3	0	2.6	0.6	1.2	0.8	0	10
2011	25	8	31	30	44	54	86	96	113	46	35	35	603
2011	12	25	0	36	49	27	12	0	0	0	0	0	161
2010	6	6	0	0	0	0	0	11	0	19	0	16	58
2010	2.2	2	1.4	0.6	1.2	0.6	2.3	0	1.1	0.6	0	1.1	13.2
2010	41	63	101	108	91	57	41	66	91	52	4	4	719
2010	0	0	0	0	0	16	69	0	65	39	23	0	211
2009	11	0	0	0	0	0	0	5	0	0	0	0	16
2009	3.3	2	0.6	0.6	0	0.6	2.3	0	1.2	0.6	0	2.6	14
2009	53	88	103	115	90	47	48	61	67	75	44	9	798
2009	0	0	0	0	0	15	0	0	8	0	0	0	23
2008	20	0	0	0	14	0	15	0	0	0	0	6	55
2008	0	2.4	0.5	0	1	0.8	3	2.3	0	0	0	0.6	10.6
2008	88	79	105	56	30	35	20	25	67	42	42	20	608
2008	0	12	0	0	0	0	0	0	0	0	0	0	12
2007	0	13	9	0	0	0	52	8	0	0	8	14	104
2007	3.3	0.5	1.6	1.6	1.6	1.1	0	0	0.5	1.8	0.3	1.1	13.6
2007	59	32	51	37	74	103	98	109	152	57	43	45	860
2007	0	0	0	0	0	10	0	0	0	0	0	0	10
2006	0	0	0	0	0	0	0	0	4.6	0.6	1.7	0	6.9
2006	0	0	0	0	0	0	0	13	66	21	16	3	118
2006	0	0	0	0	0	0	0	0	15	0	0	0	15

Wed 1st Jan Jan 1	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
2.9mi, 39:00 Run - General 1) 1.61km - 14:00(8:42/km) 133/150bpm [1157b/km] 124cal 6.89/8.1kmph 2) 1.61km - 12:19(7:39/km) 136/146bpm [1041b/km] 108cal 7.84/8.33kmph 3) 1.47km - 12:40(8:37/km) 145/159bpm [1249b/km] 120cal 6.97/9.27kmph Add a comment	-	10mi, 4:18:07 Walk - General 1) 1.61km - 18:40(11:36/km) 111/127bpm [1287b/km] 102cal 59/65rpm 5.17/6.28kmph 2) 1.61km - 23:16(14:28/km) 106/118bpm [1533b/km] 110cal 44/79rpm 4.15/6.18kmph 3) 1.61km - 33:03(20:32/km) 103/131bpm [2115b/km] 132cal 27/79rpm 2.92/5.95kmph 4) 1.61km - 33:08(20:35/km) 87/114bpm [1791b/km] 114cal 27/64rpm 2.92/7.25kmph 5) 1.61km - 21:02(13:04/km) 100/116bpm [1307b/km] 103cal 51/64rpm 4.59/6.38kmph 6) 1.61km - 26:10(16:16/km) 100/117bpm [1626b/km] 115cal 40/68rpm 3.69/12.12kmph 7) 1.61km - 27:36(17:09/km) 102/126bpm [1749b/km] 125cal 36/88rpm 3.5/6.48kmph 8) 1.61km - 24:53(15:28/km) 98/122bpm [1516b/km] 112cal 43/64rpm 3.88/5.68kmph 9) 1.61km - 19:19(12:00/km) 101/112bpm [1213b/km] 98cal 49/75rpm 5/6.25kmph 10) 1.61km - 30:26(18:55/km) 100/115bpm [1891b/km] 136cal 26/75rpm 3.17/8.83kmph 11) 0.04km - 34(12:39/km) 106/111bpm [1340b/km] 3cal 41/66rpm 4.74/7.79kmph Add a comment	2mi, 25:32 Run - General 1) 1.61km - 12:29(7:46/km) 122/132bpm [947b/km] 102cal 7.73/9kmph 2) 1.61km - 12:32(7:47/km) 134/144bpm [1044b/km] 109cal 7.7/8.43kmph 3) 0.07km - 31(7:22/km) 137/138bpm [1010b/km] 4cal 8.14/8.63kmph Add a comment	-	1.4mi, 44:14 Swim - General 1) 0.18km - 3:59(21:44/km) 39cal 24/rpm 2.76/3.11kmph 2) 0.05km - 59(21:41/km) 11cal 23/rpm 2.77/3.25kmph 3) 0.05km - 1:02(22:34/km) 11cal 27/rpm 2.66/3.26kmph 4) 0.05km - 1:03(23:03/km) 12cal 22/rpm 2.6/3.38kmph 5) 0.05km - 1:03(22:49/km) 13cal 28/rpm 2.63/3.28kmph 6) 0.14km - 2:49(20:32/km) 30cal 25/rpm 2.92/3.12kmph 7) 0.27km - 5:11(18:52/km) 60cal 26/rpm 3.18/3.54kmph 8) 0.25km - 4:32(18:03/km) 57cal 25/rpm 3.32/4.69kmph 9) 0.18km - 3:34(19:30/km) 40cal 24/rpm 3.08/3.56kmph 10) 0.09km - 1:39(18:04/km) 20cal 25/rpm 3.32/3.63kmph 11) 0.23km - 4:21(19:02/km) 50cal 25/rpm 3.15/3.35kmph 12) 0.23km - 4:28(19:34/km) 50cal 25/rpm 3.07/3.55kmph 13) 0.18km - 3:32(19:21/km) 40cal 25/rpm 3.1/3.43kmph 14) 0.09km - 1:43(18:50/km) 20cal 25/rpm 3.19/3.38kmph 15) 0.02km - 22(16:03/km) 5cal 25/rpm 3.74/3.74kmph 16) 0.02km - 24(17:36/km) 5cal 20/rpm 3.41/3.41kmph 17) 0.02km - 23(16:34/km) 5cal 24/rpm 3.62/3.62kmph 18) 0.02km - 25(17:56/km) 5cal 22/rpm 3.34/3.34kmph 19) 0.02km - 22(16:12/km) 5cal 24/rpm 3.7/3.7kmph 20) 0.02km - 25(17:55/km) 5cal 22/rpm 3.35/3.35kmph 21) 0.02km - 22(15:56/km) 5cal 25/rpm 3.77/3.77kmph 22) 0.02km - 24(17:38/km) 5cal 22/rpm 3.41/3.41kmph 23) 0.05km - 1:12(26:07/km) 12cal 27/rpm 2.3/2.59kmph Add a comment	2mi, 24:38 Run - General 1) 1.61km - 12:31(7:47/km) 137/151bpm [1066b/km] 113cal 7.71/9.67kmph 2) 1.61km - 11:46(7:19/km) 147/153bpm [1074b/km] 114cal 8.21/9.44kmph 3) 0.04km - 21(7:52/km) 151/152bpm [1188b/km] 3cal 7.63/8.3kmph Add a comment
Wed 8th Jan Jan 8	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
-	1.3mi, 41:10 Swim - General 1) 0.27km - 6:25(23:24/km) 60cal 24/rpm 2.56/3.17kmph 2) 0.05km - 54(19:35/km) 10cal 22/rpm 3.06/3.21kmph 3) 0.07km - 1:03(15:12/km) 19cal 27/rpm 3.95/5.44kmph 4) 0.05km - 1:09(25:06/km) 12cal 24/rpm 2.39/2.58kmph 5) 0.05km - 55(20:07/km) 10cal 24/rpm 2.98/3.3kmph 6) 0.02km - 23(16:54/km) 5cal 21/rpm 3.55/3.55kmph 7) 0.02km - 23(16:57/km) 5cal 23/rpm 3.54/3.54kmph 8) 0.02km - 25(17:53/km) 5cal 22/rpm 3.36/3.36kmph 9) 0.02km - 24(17:08/km) 5cal 20/rpm 3.5/3.5kmph 10) 0.02km - 25(18:23/km) 5cal 21/rpm 3.27/3.27kmph 11) 0.02km - 24(17:33/km) 5cal 22/rpm 3.42/3.42kmph 12) 0.02km - 25(18:34/km) 5cal 21/rpm 3.23/3.23kmph 13) 0.02km - 24(17:39/km) 5cal 22/rpm 3.4/3.4kmph 14) 0.02km - 25(18:28/km) 5cal 21/rpm 3.25/3.25kmph 15) 0.02km - 25(18:12/km) 5cal 22/rpm 3.3/3.3kmph 16) 0.14km - 2:33(18:37/km) 30cal 24/rpm 3.22/3.27kmph 17) 0.02km - 26(18:43/km) 5cal 19/rpm 3.21/3.21kmph 18) 0.02km - 24(17:15/km) 5cal 20/rpm 3.48/3.48kmph 19) 0.02km - 28(20:16/km) 5cal 17/rpm 2.96/2.96kmph 20) 0.02km - 24(17:24/km) 5cal 20/rpm 3.45/3.45kmph 21) 0.02km - 27(19:56/km) 5cal 15/rpm 3.01/3.01kmph 22) 0.02km - 24(17:14/km) 5cal 20/rpm 3.48/3.48kmph 23) 0.02km - 27(19:40/km) 5cal 13/rpm 3.05/3.05kmph 24) 0.02km - 24(17:08/km) 5cal 20/rpm 3.5/3.5kmph 25) 0.14km - 2:33(18:37/km) 30cal 24/rpm 3.22/3.6kmph 26) 0.02km - 24(17:26/km) 5cal 23/rpm 3.44/3.44kmph 27) 0.02km - 25(18:01/km) 5cal 22/rpm 3.33/3.33kmph 28) 0.02km - 26(18:53/km) 5cal 21/rpm 3.18/3.18kmph 29) 0.02km - 24(17:45/km) 5cal 22/rpm 3.38/3.38kmph 30) 0.02km - 26(18:37/km) 5cal 21/rpm 3.22/3.22kmph 31) 0.02km - 24(17:28/km) 5cal 23/rpm 3.43/3.43kmph 32) 0.02km - 26(19:06/km) 5cal 21/rpm 3.14/3.14kmph 33) 0.02km - 22(16:17/km) 5cal 24/rpm 3.69/3.69kmph 34) 0.14km - 2:31(18:20/km) 30cal 24/rpm 3.27/3.54kmph 35) 0km - 29(0/km) 36) 0.02km - 24(17:27/km) 5cal 20/rpm 3.44/3.44kmph 37) 0.02km - 30(21:40/km) 5cal 24/rpm 2.77/2.77kmph 38) 0.02km - 25(18:09/km) 5cal 22/rpm 3.3/3.3kmph 39) 0km - 32(0/km) 40) 0.02km - 25(17:54/km) 5cal 22/rpm 3.35/3.35kmph 41) 0.02km - 31(22:32/km) 5cal 23/rpm 2.66/2.66kmph 42) 0.02km - 25(17:55/km) 5cal 22/rpm 3.35/3.35kmph 43) 0.14km - 2:31(18:18/km) 30cal 24/rpm 3.28/3.35kmph 44) 0.02km - 29(21:11/km) 5cal 31/rpm 2.83/2.83kmph 45) 0.02km - 24(17:39/km) 5cal 22/rpm 3.4/3.4kmph 46) 0.02km - 32(23:02/km) 6cal 30/rpm 2.6/2.6kmph 47) 0.02km - 24(17:33/km) 5cal 22/rpm 3.42/3.42kmph 48) 0.02km - 32(22:58/km) 6cal 13/rpm 2.61/2.61kmph 49) 0.02km - 25(18:28/km) 5cal 21/rpm 3.25/3.25kmph 50) 0.02km - 32(23:23/km) 6cal 30/rpm 2.57/2.57kmph 51) 0.02km - 25(18:06/km) 5cal 19/rpm 3.32/3.32kmph 52) 0.14km - 2:31(18:21/km) 30cal 24/rpm 3.27/4.03kmph Add a comment	-	-	-	1.5mi, 48:22 Swim - General 1) 0.14km - 3:21(24:26/km) 34cal 21/rpm 2.46/2.92kmph 2) 0.14km - 3:02(22:05/km) 32cal 27/rpm 2.71/3.11kmph 3) 0.09km - 1:52(20:19/km) 20cal 24/rpm 2.95/3.19kmph 4) 0.05km - 1:56(42:13/km) 10cal 35/rpm 2.77/2.94kmph 5) 0.09km - 1:54(20:49/km) 21cal 23/rpm 2.88/3.18kmph 6) 0.27km - 5:26(19:49/km) 60cal 26/rpm 3.03/3.78kmph 7) 0.05km - 50(18:04/km) 10cal 25/rpm 3.32/3.79kmph 8) 0.05km - 51(18:26/km) 10cal 24/rpm 3.25/3.45kmph 9) 0.05km - 51(18:40/km) 10cal 23/rpm 3.21/3.5kmph 10) 0.05km - 51(18:27/km) 10cal 24/rpm 3.25/3.69kmph 11) 0.05km - 50(18:23/km) 10cal 24/rpm 3.27/4.02kmph 12) 0.05km - 49(18:01/km) 10cal 23/rpm 3.33/3.81kmph 13) 0.05km - 49(17:43/km) 10cal 23/rpm 3.38/3.85kmph 14) 0.05km - 49(17:59/km) 10cal 23/rpm 3.34/3.66kmph 15) 0.05km - 50(18:20/km) 10cal 23/rpm 3.27/3.69kmph 16) 0.05km - 51(18:26/km) 10cal 24/rpm 3.25/3.59kmph 17) 0.05km - 51(18:34/km) 10cal 24/rpm 3.23/3.56kmph 18) 0.05km - 51(18:36/km) 10cal 24/rpm 3.23/3.57kmph 19) 0.27km - 5:30(20:01/km) 59cal 25/rpm 3/3.5kmph 20) 0.05km - 52(18:48/km) 10cal 24/rpm 3.19/3.37kmph 21) 0.05km - 51(18:26/km) 10cal 24/rpm 3.25/3.4kmph 22) 0.05km - 51(18:28/km) 10cal 25/rpm 3.25/3.8kmph 23) 0.05km - 49(18:00/km) 10cal 24/rpm 3.33/3.66kmph 24) 0.05km - 48(17:40/km) 10cal 26/rpm 3.39/3.86kmph 25) 0.05km - 48(17:32/km) 10cal 25/rpm 3.42/3.61kmph 26) 0.05km - 48(17:26/km) 10cal 26/rpm 3.44/3.86kmph 27) 0.05km - 48(17:25/km) 10cal 28/rpm 3.45/3.63kmph 28) 0.05km - 47(17:13/km) 10cal 28/rpm 3.49/3.73kmph 29) 0.05km - 47(16:57/km) 10cal 30/rpm 3.54/3.76kmph 30) 0.27km - 5:34(20:18/km) 59cal 25/rpm 2.96/3.68kmph 31) 0.05km - 48(17:30/km) 10cal 25/rpm 3.43/3.91kmph 32) 0.05km - 49(17:56/km) 10cal 24/rpm 3.35/3.57kmph Add a comment	3mi, 35:25 Run - General 1) 1.61km - 11:35(7:12/km) 139/149bpm [1001b/km] 105cal 8.33/10.61kmph 2) 1.61km - 12:02(7:29/km) 141/151bpm [1054b/km] 111cal 8.02/9.91kmph 3) 1.61km - 11:33(7:11/km) 147/154bpm [1055b/km] 110cal 8.36/9.21kmph 4) 0.03km - 14(7:49/km) 148/151bpm [1156b/km] 2cal 7.68/9.21kmph Add a comment
Wed 15th Jan Jan 15	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
-	1.1mi, 43:28 Swim - General 1) 0.14km - 3:06(22:33/km) 31cal 24/rpm 2.66/2.98kmph 2) 0.14km - 2:59(21:48/km) 30cal 23/rpm 2.75/3.06kmph 3) 0.09km - 2:01(22:03/km) 21cal 22/rpm 2.72/3.45kmph 4) 0.14km - 2:48(20:23/km) 30cal 24/rpm 2.94/3.13kmph 5) 0.05km - 1:28(32:12/km) 10cal 26/rpm 2.92/3.47kmph 6) 0.05km - 1:34(34:05/km) 9cal 28/rpm 3.16/6.27kmph 7) 0km - 15(0/km) 8) 0.02km - 1:29(1:04:36/km) 4cal 26/rpm 1.45/1.45kmph 9) 0.18km - 3:32(19:19/km) 40cal 26/rpm 3.11/3.61kmph 10) 0.14km - 2:31(18:18/km) 30cal 25/rpm 3.28/3.57kmph 11) 0.09km - 1:41(18:20/km) 20cal 27/rpm 3.27/3.37kmph 12) 0.05km - 48(17:33/km) 10cal 27/rpm 3.42/3.73kmph 13) 0.02km - 1:25(1:01:44/km) 4cal 25/rpm 1.45/1.45kmph 14) 0.02km - 1:26(1:02:57/km) 4cal 27/rpm 1.46/1.46kmph 15) 0.05km - 1:28(32:04/km) 9cal 25/rpm 2.79/3.53kmph 16) 0.02km - 1:27(1:03:18/km) 4cal 25/rpm 1.42/1.42kmph 17) 0.14km - 2:35(18:48/km) 30cal 26/rpm 3.19/3.48kmph 18) 0.09km - 1:44(18:58/km) 20cal 27/rpm 3.16/3.26kmph 19) 0.05km - 46(16:46/km) 10cal 26/rpm 3.58/4.21kmph 20) 0.05km - 55(20:02/km) 11cal 24/rpm 3/4.02kmph 21) 0.02km - 56(40:37/km) 5cal 25/rpm 1.48/1.48kmph 22) 0.02km - 56(40:59/km) 4cal 26/rpm 1.47/1.47kmph 23) 0.02km - 56(40:43/km) 5cal 23/rpm 1.47/1.47kmph 24) 0.09km - 1:40(18:16/km) 20cal 28/rpm 3.28/3.57kmph 25) 0.05km - 47(17:17/km) 10cal 27/rpm 3.47/3.74kmph 26) 0.11km - 2:16(19:48/km) 32cal 25/rpm 3.03/5.88kmph Add a comment	-	3.1mi, 36:00 Run - General 1) 1.61km - 12:23(7:41/km) 134/149bpm [1031b/km] 106cal 7.8/9.1kmph 2) 1.61km - 11:34(7:11/km) 147/154bpm [1057b/km] 111cal 8.34/9.44kmph 3) 1.61km - 11:01(6:51/km) 154/158bpm [1054b/km] 112cal 8.77/9.81kmph 4) 0.18km - 1:02(5:51/km) 160/165bpm [936b/km] 11cal 10.25/11.08kmph Add a comment	6mi, 1:46:13 Walk - General 1) 1.61km - 16:15(10:06/km) 98/130bpm [990b/km] 94cal 63/66rpm 5.94/6.75kmph 2) 1.61km - 16:22(10:10/km) 119/126bpm [1210b/km] 102cal 63/68rpm 5.9/6.58kmph 3) 1.61km - 17:12(10:41/km) 120/132bpm [1282b/km] 90cal 60/67rpm 5.62/7.12kmph 4) 1.61km - 18:15(11:21/km) 119/137bpm [1350b/km] 109cal 57/79rpm 5.29/7.25kmph 5) 1.61km - 22:26(13:57/km) 112/134bpm [1562b/km] 105cal 42/70rpm 4.3/8.03kmph 6) 1.52km - 15:42(10:18/km) 121/134bpm [1246b/km] 93cal 63/66rpm 5.82/6.52kmph Add a comment	1.4mi, 43:46 Swim - General 1) 0.09km - 1:56(21:04/km) 20cal 24/rpm 2.85/3.06kmph 2) 0.09km - 2:18(25:06/km) 23cal 27/rpm 2.39/2.58kmph 3) 0.05km - 53(19:24/km) 10cal 23/rpm 3.09/3.25kmph 4) 0.05km - 59(21:28/km) 10cal 22/rpm 2.79/3.15kmph 5) 0.05km - 55(20:08/km) 10cal 24/rpm 2.98/3.25kmph 6) 0.05km - 55(20:08/km) 10cal 23/rpm 2.98/3.23kmph 7) 0.02km - 24(17:44/km) 5cal 22/rpm 3.38/3.38kmph 8) 0.02km - 26(19:08/km) 5cal 23/rpm 3.14/3.14kmph 9) 0.02km - 28(20:23/km) 5cal 21/rpm 2.94/2.94kmph 10) 0.02km - 25(18:19/km) 5cal 21/rpm 3.28/3.28kmph 11) 0.09km - 1:37(17:41/km) 20cal 25/rpm 3.39/3.6kmph 12) 0.09km - 1:42(18:31/km) 20cal 25/rpm 3.24/3.68kmph 13) 0.09km - 1:46(19:16/km) 20cal 26/rpm 3.11/3.28kmph 14) 0.05km - 54(19:46/km) 10cal 24/rpm 3.03/3.49kmph 15) 0.09km - 1:37(17:45/km) 20cal 26/rpm 3.38/3.83kmph 16) 0.09km - 1:42(18:40/km) 20cal 26/rpm 3.21/3.4kmph 17) 0.09km - 1:49(19:54/km) 20cal 26/rpm 3.01/3.45kmph 18) 0.05km - 53(19:24/km) 10cal 24/rpm 3.09/3.38kmph 19) 0.09km - 1:39(18:02/km) 20cal 25/rpm 3.33/3.4kmph 20) 0.09km - 1:39(18:01/km) 20cal 25/rpm 3.33/3.59kmph 21) 0.09km - 1:41(18:27/km) 20cal 25/rpm 3.25/3.39kmph 22) 0.09km - 1:42(18:39/km) 20cal 25/rpm 3.21/3.38kmph 23) 0.09km - 1:37(17:43/km) 20cal 27/rpm 3.39/3.67kmph 24) 0.09km - 1:39(18:04/km) 20cal 26/rpm 3.32/4kmph 25) 0.09km - 1:43(18:42/km) 20cal 26/rpm 3.21/3.28kmph 26) 0.09km - 1:44(19:00/km) 20cal 24/rpm 3.16/3.36kmph 27) 0.14km - 2:58(21:37/km) 33cal 22/rpm 2.78/3.37kmph 28) 0.14km - 2:36(19:01/km) 30cal 26/rpm 3.16/3.54kmph 29) 0km - 35(0/km) 30) 0km - 38(0/km) 31) 0.02km - 55(39:57/km) 5cal 20/rpm 1.5/1.5kmph 32) 0.05km - 59(21:35/km) 11cal 18/rpm 2.78/3.81kmph Add a comment	3mi, 34:54 Run - General 1) 1.61km - 11:37(7:13/km) 141/151bpm [1018b/km] 108cal 8.31/9.61kmph 2) 1.61km - 11:42(7:16/km) 148/156bpm [1077b/km] 112cal 8.25/9.57kmph 3) 1.6km - 11:35(7:14/km) 151/160bpm [1091b/km] 113cal 8.3/10.25kmph Add a comment
Wed 22nd Jan Jan 22	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
-	1.3mi, 42:44 Swim - General 1) 0.09km - 2:06(22:58/km) 19cal 23/rpm 2.61/3.07kmph 2) 0.09km - 1:51(20:09/km) 20cal 23/rpm 2.98/3.4kmph 3) 0.07km - 1:37(23:41/km) 17cal 27/rpm 2.53/3.11kmph 4) 0.07km - 1:36(23:23/km) 17cal 24/rpm 2.57/3.57kmph 5) 0.05km - 57(20:48/km) 10cal 24/rpm 2.89/3.18kmph 6) 0.18km - 3:22(18:24/km) 40cal 25/rpm 3.26/3.67kmph 7) 0.05km - 52(18:50/km) 10cal 19/rpm 3.19/3.55kmph 8) 0.02km - 53(38:48/km) 4cal 18/rpm 1.55/1.55kmph 9) 0.05km - 53(19:29/km) 10cal 20/rpm 3.08/3.51kmph 10) 0.09km - 1:39(18:08/km) 20cal 25/rpm 3.31/3.57kmph 11) 0.18km - 3:17(17:59/km) 40cal 27/rpm 3.34/3.86kmph 12) 0.05km - 1:10(25:36/km) 9cal 15/rpm 2.34/4.31kmph 13) 0.05km - 1:13(26:48/km) 9cal 16/rpm 2.24/4.45kmph 14) 0.05km - 1:11(25:47/km) 9cal 15/rpm 2.33/4.26kmph 15) 0.09km - 1:39(17:59/km) 20cal 26/rpm 3.33/3.54kmph 16) 0.18km - 3:30(19:10/km) 40cal 24/rpm 3.13/3.34kmph 17) 0.05km - 52(19:08/km) 10cal 18/rpm 3.14/3.61kmph 18) 0.02km - 54(39:25/km) 4cal 20/rpm 1.52/1.52kmph 19) 0.02km - 53(38:49/km) 4cal 21/rpm 1.54/1.54kmph 20) 0.09km - 1:39(18:01/km) 20cal 25/rpm 3.33/3.61kmph 21) 0.18km - 3:19(18:10/km) 40cal 28/rpm 3.3/3.5kmph 22) 0.05km - 1:11(26:01/km) 9cal 17/rpm 2.31/4.35kmph 23) 0.05km - 1:09(25:07/km) 9cal 17/rpm 2.39/4.38kmph 24) 0.02km - 1:08(49:16/km) 4cal 17/rpm 1.22/1.22kmph 25) 0.09km - 1:33(17:01/km) 20cal 28/rpm 3.53/3.88kmph 26) 0.09km - 2:17(24:54/km) 24cal 23/rpm 2.41/2.57kmph Add a comment	-	-	-	1.3mi, 45:25 Swim - General 1) 0.14km - 2:28(17:59/km) 33cal 22/rpm 3.34/4.64kmph 2) 0.07km - 1:38(23:52/km) 17cal 29/rpm 2.51/2.91kmph 3) 0.05km - 56(20:17/km) 10cal 23/rpm 2.96/3.25kmph 4) 0.02km - 26(18:48/km) 5cal 21/rpm 3.19/3.19kmph 5) 0.09km - 1:50(20:05/km) 20cal 24/rpm 2.99/3.21kmph 6) 0.05km - 1:02(22:31/km) 11cal 28/rpm 2.66/3.29kmph 7) 0.14km - 2:38(19:11/km) 30cal 25/rpm 3.13/3.25kmph 8) 0.14km - 2:43(19:49/km) 30cal 24/rpm 3.03/3.3kmph 9) 0.02km - 1:09(50:11/km) 7cal 32/rpm 5.54/5.54kmph 10) 0.14km - 2:41(19:33/km) 30cal 26/rpm 3.07/3.25kmph 11) 0.14km - 2:40(19:26/km) 30cal 25/rpm 3.09/3.36kmph 12) 0km - 1:09(0/km) 13) 0.05km - 1:04(23:12/km) 11cal 25/rpm 2.58/3.08kmph 14) 0.14km - 2:41(19:35/km) 30cal 26/rpm 3.06/3.31kmph 15) 0.14km - 2:37(19:06/km) 30cal 25/rpm 3.14/3.68kmph 16) 0.02km - 1:08(49:39/km) 7cal 22/rpm 3.73/3.73kmph 17) 0.09km - 1:48(19:42/km) 20cal 26/rpm 3.05/3.2kmph 18) 0.14km - 2:44(19:53/km) 30cal 25/rpm 3.02/3.23kmph 19) 0km - 1:08(0/km) 20) 0.05km - 1:03(23:07/km) 11cal 26/rpm 2.6/3.2kmph 21) 0.09km - 1:46(19:23/km) 20cal 25/rpm 3.1/3.2kmph 22) 0.14km - 2:42(19:39/km) 30cal 25/rpm 3.05/3.41kmph 23) 0.14km - 2:40(19:28/km) 30cal 26/rpm 3.08/3.24kmph 24) 0.14km - 2:44(19:53/km) 30cal 26/rpm 3.02/3.42kmph Add a comment	3mi, 34:30 Run - General 1) 1.61km - 12:01(7:28/km) 134/149bpm [1001b/km] 107cal 8.03/9.81kmph 2) 1.61km - 11:08(6:55/km) 149/157bpm [1030b/km] 109cal 8.68/9.51kmph 3) 1.61km - 10:57(6:48/km) 154/161bpm [1048b/km] 107cal 8.81/9.47kmph 4) 0.07km - 24(6:03/km) 156/158bpm [945b/km] 3cal 9.9/9.67kmph Add a comment

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