Miss Sweden

Last on at 2pm, 27th Jun 2024

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North Shields Polytechnic AC

Races
57
Miles
8602
Miles
929
Miles
1450
Miles
2013
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
No parkrun selected

Recent Training
19th Dec	General	1.2mi	40:51
18th Dec	General	1.4mi	41:35
16th Dec	General	1.1mi	35:09
12th Dec	General	1.3mi	44:00
5th Dec	General	1mi	33:18

12 Month Benchmarks	Run	Bike
Mile	7:13	1:46
5k	32:35	5:51
5mi	1:08:05	10:09
10k	1:24:37	13:13
10mi	2:16:50	24:58
Half	3:00:34	36:12

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Buddies (1)

Badges Collected	See available badges
+ 166 others

Read Everyone!

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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
2024	14	38	26	22	66	42	6	49	10	12	33	0	316
2024	18.3	6.9	17.1	4.2	0.3	11.1	4.7	4.4	8.4	5.3	8.7	7.4	96.7
2024	13	10	6	6	8	16	7	9	20	9	2	0	106
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

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
1.1mi, 37:58 Swim - General 1) 0.05km - 53(19:11/km) 10cal 23/rpm 3.13/3.2kmph 2) 0.05km - 52(19:03/km) 10cal 23/rpm 3.15/3.45kmph 3) 0.05km - 54(19:40/km) 10cal 22/rpm 3.05/3.43kmph 4) 0.05km - 52(19:03/km) 10cal 23/rpm 3.15/3.43kmph 5) 0.05km - 58(21:02/km) 9cal 21/rpm 2.85/3.78kmph 6) 0.05km - 1:03(23:05/km) 13cal 29/rpm 2.6/3.32kmph 7) 0.05km - 1:02(22:41/km) 11cal 21/rpm 2.65/3.19kmph 8) 0.05km - 1:03(22:59/km) 11cal 28/rpm 2.61/3.06kmph 9) 0.05km - 1:04(23:25/km) 11cal 21/rpm 2.56/2.85kmph 10) 0.14km - 2:39(19:21/km) 30cal 25/rpm 3.1/3.46kmph 11) 0.11km - 2:38(23:05/km) 24cal 25/rpm 2.6/3.48kmph 12) 0.14km - 2:43(19:46/km) 30cal 25/rpm 3.03/3.2kmph 13) 0km - 1:11(0/km) 14) 0.11km - 2:07(18:29/km) 25cal 27/rpm 3.25/3.52kmph 15) 0.11km - 2:12(19:11/km) 25cal 24/rpm 3.13/3.28kmph 16) 0.11km - 2:13(19:19/km) 25cal 24/rpm 3.1/3.37kmph 17) 0.11km - 2:12(19:17/km) 25cal 25/rpm 3.11/3.36kmph 18) 0km - 1:14(0/km) 19) 0.09km - 1:43(18:49/km) 20cal 26/rpm 3.19/3.75kmph 20) 0.09km - 1:45(19:11/km) 20cal 26/rpm 3.13/3.36kmph 21) 0.09km - 1:48(19:44/km) 20cal 24/rpm 3.04/3.36kmph 22) 0.09km - 1:50(20:05/km) 20cal 24/rpm 2.99/3.15kmph 23) 0.09km - 1:49(19:50/km) 20cal 23/rpm 3.02/3.13kmph 24) 0km - 1:12(0/km) Add a comment	-	-	1.1mi, 39:49 Swim - General 1) 0.09km - 1:56(21:11/km) 19cal 23/rpm 2.83/3.6kmph 2) 0km - 2:45(0/km) 3) 0.05km - 1:07(24:34/km) 12cal 20/rpm 2.44/2.45kmph 4) 0.09km - 2:08(23:19/km) 21cal 22/rpm 2.57/2.96kmph 5) 0.05km - 52(19:02/km) 10cal 20/rpm 3.15/4.35kmph 6) 0.07km - 1:48(26:11/km) 17cal 22/rpm 2.29/3.52kmph 7) 0.11km - 2:47(24:24/km) 24cal 23/rpm 2.46/3.47kmph 8) 0.05km - 1:52(40:54/km) 9cal 21/rpm 1.47/1.53kmph 9) 0.05km - 55(19:55/km) 10cal 20/rpm 3.01/3.14kmph 10) 0.07km - 56(13:35/km) 17cal 18/rpm 4.42/5.88kmph 11) 0.09km - 1:58(21:32/km) 21cal 26/rpm 2.79/3.35kmph 12) 0.14km - 2:57(21:29/km) 31cal 22/rpm 2.79/3.47kmph 13) 0.05km - 1:59(43:17/km) 9cal 36/rpm 2.01/3.28kmph 14) 0.07km - 59(14:25/km) 15cal 24/rpm 4.16/6.12kmph 15) 0.18km - 3:25(18:43/km) 40cal 25/rpm 3.2/3.35kmph 16) 0.02km - 21(15:11/km) 5cal 23/rpm 3.95/3.95kmph 17) 0.02km - 22(15:49/km) 5cal 25/rpm 3.79/3.79kmph 18) 0.02km - 22(15:55/km) 5cal 25/rpm 3.77/3.77kmph 19) 0.02km - 23(16:29/km) 5cal 24/rpm 3.64/3.64kmph 20) 0.18km - 3:32(19:21/km) 40cal 26/rpm 3.1/3.3kmph 21) 0.02km - 21(15:34/km) 5cal 25/rpm 3.86/3.86kmph 22) 0.02km - 20(14:47/km) 5cal 24/rpm 4.06/4.06kmph 23) 0.02km - 20(14:52/km) 5cal 26/rpm 4.04/4.04kmph 24) 0.02km - 21(15:21/km) 5cal 26/rpm 3.91/3.91kmph 25) 0.18km - 3:34(19:33/km) 40cal 25/rpm 3.07/3.25kmph 26) 0.02km - 22(16:13/km) 5cal 24/rpm 3.7/3.7kmph 27) 0.02km - 22(16:12/km) 5cal 24/rpm 3.7/3.7kmph 28) 0.02km - 21(15:22/km) 5cal 26/rpm 3.91/3.91kmph 29) 0.02km - 21(15:33/km) 5cal 25/rpm 3.86/3.86kmph Add a comment	-	-	-
Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
1.5mi, 46:00 Swim - General 1) 0.11km - 2:14(19:33/km) 25cal 23/rpm 3.07/3.38kmph 2) 0.07km - 1:25(20:39/km) 17cal 28/rpm 2.91/3.13kmph 3) 0.07km - 1:30(21:48/km) 16cal 27/rpm 2.75/3.74kmph 4) 0.07km - 1:28(21:27/km) 16cal 27/rpm 2.8/3.14kmph 5) 0.09km - 1:49(19:50/km) 20cal 23/rpm 3.02/3.46kmph 6) 0.05km - 46(16:45/km) 10cal 23/rpm 3.58/3.91kmph 7) 0.09km - 1:38(17:48/km) 20cal 23/rpm 3.37/3.93kmph 8) 0.14km - 2:30(18:12/km) 30cal 26/rpm 3.3/3.54kmph 9) 0.18km - 3:22(18:24/km) 40cal 27/rpm 3.26/3.6kmph 10) 0.23km - 4:13(18:29/km) 50cal 26/rpm 3.25/3.87kmph 11) 0.27km - 5:07(18:38/km) 60cal 26/rpm 3.22/3.48kmph 12) 0.18km - 3:33(19:22/km) 40cal 27/rpm 3.1/3.27kmph 13) 0.27km - 5:20(19:27/km) 60cal 25/rpm 3.09/3.33kmph 14) 0.14km - 2:39(19:23/km) 30cal 25/rpm 3.1/3.28kmph 15) 0.18km - 3:25(18:42/km) 40cal 27/rpm 3.21/3.44kmph 16) 0.14km - 2:33(18:33/km) 30cal 25/rpm 3.24/3.52kmph 17) 0.09km - 1:40(18:14/km) 20cal 25/rpm 3.29/3.64kmph 18) 0.05km - 49(17:57/km) 10cal 26/rpm 3.34/3.48kmph Add a comment	-	-	1mi, 33:18 Swim - General 1) 0.14km - 3:16(23:45/km) 31cal 28/rpm 2.53/3.01kmph 2) 0.09km - 1:57(21:16/km) 20cal 23/rpm 2.82/3kmph 3) 0.05km - 52(18:47/km) 10cal 23/rpm 3.19/3.39kmph 4) 0.09km - 1:49(19:57/km) 20cal 25/rpm 3.01/3.15kmph 5) 0.14km - 3:07(22:46/km) 32cal 27/rpm 2.64/3.02kmph 6) 0.07km - 1:20(19:33/km) 17cal 22/rpm 3.07/3.27kmph 7) 0.05km - 1:17(28:09/km) 9cal 23/rpm 2.13/3.68kmph 8) 0.05km - 1:21(29:36/km) 9cal 21/rpm 2.03/3.17kmph 9) 0.07km - 1:22(19:51/km) 15cal 21/rpm 3.02/3.27kmph 10) 0.14km - 2:37(19:06/km) 30cal 24/rpm 3.14/3.51kmph 11) 0.14km - 2:36(19:01/km) 30cal 24/rpm 3.15/3.33kmph 12) 0.09km - 1:43(18:51/km) 20cal 24/rpm 3.19/3.37kmph 13) 0.07km - 1:20(19:30/km) 15cal 24/rpm 3.08/3.69kmph 14) 0.05km - 1:22(29:54/km) 10cal 29/rpm 3.16/3.63kmph 15) 0.07km - 1:23(20:13/km) 15cal 25/rpm 2.97/3.32kmph 16) 0.05km - 1:25(30:56/km) 10cal 28/rpm 2.84/3.44kmph 17) 0.14km - 2:42(19:38/km) 30cal 25/rpm 3.06/3.33kmph 18) 0.09km - 1:47(19:35/km) 20cal 24/rpm 3.06/3.55kmph Add a comment	-	-	-
Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
-	-	-	1.3mi, 44:00 Swim - General 1) 0.09km - 2:00(21:52/km) 19cal 23/rpm 2.74/3.78kmph 2) 0.09km - 1:57(21:23/km) 21cal 22/rpm 2.8/3.16kmph 3) 0.07km - 1:58(28:40/km) 14cal 26/rpm 2.09/3.3kmph 4) 0.07km - 2:11(31:50/km) 15cal 23/rpm 2.55/2.77kmph 5) 0.09km - 1:51(20:17/km) 20cal 24/rpm 2.96/3.37kmph 6) 0.05km - 51(18:35/km) 10cal 24/rpm 3.23/3.67kmph 7) 0.05km - 50(18:07/km) 10cal 24/rpm 3.31/3.63kmph 8) 0.05km - 49(17:56/km) 10cal 24/rpm 3.34/3.76kmph 9) 0.05km - 49(17:59/km) 10cal 24/rpm 3.34/3.6kmph 10) 0.02km - 25(18:09/km) 5cal 19/rpm 3.3/3.3kmph 11) 0.02km - 22(16:00/km) 5cal 22/rpm 3.75/3.75kmph 12) 0.02km - 53(38:24/km) 4cal 23/rpm 1.56/1.56kmph 13) 0.05km - 48(17:25/km) 10cal 25/rpm 3.45/3.62kmph 14) 0.07km - 1:17(18:49/km) 15cal 24/rpm 3.19/3.39kmph 15) 0.02km - 24(17:20/km) 5cal 23/rpm 3.46/3.46kmph 16) 0.09km - 1:44(19:00/km) 20cal 25/rpm 3.16/3.41kmph 17) 0.05km - 47(17:18/km) 10cal 25/rpm 3.47/3.71kmph 18) 0.05km - 1:19(28:52/km) 9cal 21/rpm 2.08/3.34kmph 19) 0.05km - 1:20(29:15/km) 10cal 22/rpm 2.05/2.35kmph 20) 0.05km - 1:21(29:37/km) 9cal 21/rpm 2.03/2.45kmph 21) 0.07km - 1:20(19:31/km) 15cal 22/rpm 3.07/3.6kmph 22) 0.37km - 7:46(21:13/km) 80cal 27/rpm 3.19/4.45kmph 23) 0.07km - 1:19(19:07/km) 15cal 22/rpm 3.14/3.35kmph 24) 0.07km - 1:20(19:20/km) 15cal 23/rpm 3.1/3.34kmph 25) 0.02km - 26(18:59/km) 5cal 18/rpm 3.16/3.16kmph 26) 0.02km - 1:20(58:14/km) 4cal 15/rpm 1.03/1.03kmph 27) 0.09km - 1:47(19:35/km) 20cal 23/rpm 3.06/3.18kmph 28) 0.05km - 53(19:19/km) 10cal 23/rpm 3.11/3.23kmph 29) 0.07km - 1:19(19:10/km) 15cal 24/rpm 3.13/3.42kmph 30) 0.02km - 50(36:19/km) 5cal 36/rpm 3.26/3.26kmph 31) 0.05km - 49(18:01/km) 10cal 23/rpm 3.33/3.72kmph 32) 0.05km - 53(19:29/km) 10cal 22/rpm 3.08/3.27kmph Add a comment	-	-	-
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
1.1mi, 35:09 Swim - General 1) 0.05km - 54(19:35/km) 10cal 22/rpm 3.06/3.18kmph 2) 0.09km - 2:02(22:15/km) 21cal 25/rpm 2.7/3.09kmph 3) 0.14km - 2:56(21:24/km) 31cal 26/rpm 2.8/3.19kmph 4) 0.05km - 53(19:25/km) 10cal 23/rpm 3.09/3.34kmph 5) 0.02km - 57(41:37/km) 4cal 21/rpm 1.44/1.44kmph 6) 0.05km - 58(21:01/km) 10cal 21/rpm 2.85/2.89kmph 7) 0.18km - 3:32(19:17/km) 40cal 25/rpm 3.11/3.65kmph 8) 0.14km - 2:37(19:02/km) 30cal 25/rpm 3.15/3.29kmph 9) 0.14km - 2:32(18:31/km) 30cal 24/rpm 3.24/3.45kmph 10) 0.14km - 2:36(18:55/km) 30cal 26/rpm 3.17/3.61kmph 11) 0.05km - 59(21:25/km) 11cal 29/rpm 2.8/3.23kmph 12) 0.05km - 1:01(22:08/km) 11cal 22/rpm 2.71/3.51kmph 13) 0.05km - 1:03(23:07/km) 11cal 28/rpm 2.6/2.9kmph 14) 0.05km - 52(18:54/km) 10cal 24/rpm 3.18/3.57kmph 15) 0.05km - 1:00(21:49/km) 11cal 20/rpm 2.75/3.32kmph 16) 0.05km - 49(17:45/km) 10cal 25/rpm 3.38/3.7kmph 17) 0.05km - 1:01(22:16/km) 11cal 24/rpm 2.7/3.2kmph 18) 0.05km - 49(18:00/km) 10cal 24/rpm 3.33/3.57kmph 19) 0.09km - 1:46(19:18/km) 20cal 25/rpm 3.11/3.24kmph 20) 0.14km - 2:35(18:50/km) 30cal 26/rpm 3.19/3.23kmph 21) 0.09km - 1:42(18:35/km) 20cal 25/rpm 3.23/3.52kmph 22) 0.09km - 1:37(17:38/km) 20cal 26/rpm 3.41/3.91kmph Add a comment	-	1.4mi, 41:35 Swim - General 1) 0.11km - 2:14(19:29/km) 26cal 25/rpm 3.08/6.52kmph 2) 0.23km - 4:53(21:23/km) 52cal 25/rpm 2.8/3.25kmph 3) 0.18km - 3:44(20:24/km) 40cal 25/rpm 2.94/3.18kmph 4) 0.14km - 2:46(20:14/km) 30cal 25/rpm 2.97/3.18kmph 5) 0.09km - 1:45(19:12/km) 20cal 24/rpm 3.12/3.33kmph 6) 0.09km - 1:49(19:55/km) 20cal 25/rpm 3.01/3.16kmph 7) 0.05km - 51(18:41/km) 10cal 22/rpm 3.21/3.54kmph 8) 0.09km - 1:45(19:07/km) 20cal 24/rpm 3.14/3.23kmph 9) 0.05km - 53(19:16/km) 10cal 25/rpm 3.11/3.19kmph 10) 0.05km - 51(18:30/km) 10cal 25/rpm 3.24/4.15kmph 11) 0.05km - 51(18:26/km) 10cal 25/rpm 3.25/3.57kmph 12) 0.07km - 1:17(18:38/km) 15cal 24/rpm 3.22/3.38kmph 13) 0.07km - 1:18(18:55/km) 15cal 25/rpm 3.17/3.59kmph 14) 0.07km - 1:14(18:03/km) 15cal 25/rpm 3.33/3.82kmph 15) 0.07km - 1:16(18:27/km) 15cal 25/rpm 3.25/3.54kmph 16) 0.05km - 49(17:51/km) 10cal 25/rpm 3.36/3.69kmph 17) 0.05km - 50(18:03/km) 10cal 24/rpm 3.32/3.61kmph 18) 0.05km - 50(18:13/km) 10cal 24/rpm 3.29/3.49kmph 19) 0.07km - 1:14(17:55/km) 15cal 25/rpm 3.35/3.72kmph 20) 0.07km - 1:18(18:51/km) 15cal 24/rpm 3.18/3.73kmph 21) 0.05km - 49(17:57/km) 10cal 24/rpm 3.34/3.72kmph 22) 0.05km - 50(18:18/km) 10cal 24/rpm 3.28/3.61kmph 23) 0.05km - 49(18:02/km) 10cal 24/rpm 3.33/3.5kmph 24) 0.05km - 51(18:33/km) 10cal 25/rpm 3.23/3.46kmph 25) 0.07km - 1:16(18:27/km) 15cal 25/rpm 3.25/3.49kmph 26) 0.07km - 1:17(18:48/km) 15cal 25/rpm 3.19/3.47kmph 27) 0.05km - 49(17:53/km) 10cal 24/rpm 3.36/3.82kmph 28) 0.05km - 48(17:35/km) 10cal 25/rpm 3.41/3.56kmph 29) 0.05km - 48(17:31/km) 10cal 25/rpm 3.43/3.57kmph 30) 0.05km - 50(18:19/km) 10cal 25/rpm 3.28/3.53kmph Add a comment	1.2mi, 40:51 Swim - General 1) 0.14km - 2:48(20:27/km) 30cal 24/rpm 2.93/3.19kmph 2) 0.11km - 2:28(21:33/km) 27cal 20/rpm 2.78/3.36kmph 3) 0.11km - 2:35(22:36/km) 27cal 27/rpm 2.66/3.3kmph 4) 0.09km - 1:46(19:18/km) 20cal 25/rpm 3.11/3.35kmph 5) 0.05km - 1:33(34:00/km) 9cal 27/rpm 2.73/3.33kmph 6) 0km - 37(0/km) 7) 0.09km - 1:36(17:34/km) 20cal 26/rpm 3.41/3.52kmph 8) 0.09km - 1:40(18:17/km) 20cal 25/rpm 3.28/3.65kmph 9) 0.09km - 1:44(18:54/km) 20cal 25/rpm 3.18/3.41kmph 10) 0.07km - 1:23(20:09/km) 16cal 23/rpm 2.98/3.63kmph 11) 0.05km - 1:23(30:15/km) 10cal 23/rpm 1.98/2.21kmph 12) 0.07km - 1:12(17:36/km) 15cal 25/rpm 3.41/3.65kmph 13) 0.07km - 1:16(18:22/km) 15cal 25/rpm 3.27/3.46kmph 14) 0.09km - 1:39(18:03/km) 20cal 25/rpm 3.32/3.55kmph 15) 0.07km - 1:18(18:58/km) 15cal 22/rpm 3.16/3.32kmph 16) 0.07km - 1:20(19:25/km) 15cal 22/rpm 3.09/3.34kmph 17) 0.09km - 1:41(18:29/km) 20cal 24/rpm 3.25/3.36kmph 18) 0.07km - 1:19(19:06/km) 15cal 24/rpm 3.14/3.58kmph 19) 0.07km - 1:19(19:08/km) 15cal 26/rpm 3.14/3.3kmph 20) 0.07km - 1:34(22:48/km) 17cal 23/rpm 2.63/3.01kmph 21) 0.07km - 1:29(21:43/km) 17cal 19/rpm 2.76/2.86kmph 22) 0.07km - 1:17(18:41/km) 15cal 25/rpm 3.21/3.29kmph 23) 0.07km - 1:19(19:17/km) 15cal 25/rpm 3.11/3.23kmph 24) 0.09km - 1:45(19:05/km) 20cal 24/rpm 3.14/3.56kmph 25) 0.07km - 1:23(20:16/km) 16cal 25/rpm 2.96/3.49kmph 26) 0.07km - 1:27(21:05/km) 16cal 24/rpm 2.85/3.31kmph Add a comment	-	-	-

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