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Last on at 7am, 16th Jun 2024

M40

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About Me
Trying to keep at it through the chaos of parenting Coaching succesful GFA marathon runners via www.stepoutside.uk Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? by own bootstraps

Recent Blogs
Long Weekend in Wales	Jul 2013
catching up	Jul 2013
Run to Paradise	Apr 2013
Blackpool 90's reunion	Apr 2013
I should be writing a real blog	Apr 2013

My parkrun
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Recent Training
3rd Nov	General	10.8mi	1:45:48
2nd Nov	General	3.1mi	22:50
27th Oct	General	13.2mi	1:43:33
27th Oct	General	1mi	9:52
22nd Oct	General	2.2mi	38:44

12 Month Benchmarks	Run
Mile	6:02
5k	20:22
5mi	34:35
10k	43:36
10mi	1:16:38
Half	1:40:57
20mi	2:38:14
Mara	3:40:21

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	1					5:33 68.49											5:33 5:33/mi	68.49
5km	41				19:04 67.47	18:31 69.61	18:02 71.71	17:57 72.35	17:52 73.08	18:09 71.94	19:01 69.62	18:20 72.74			19:55 67.94	21:55 62.20	17:52 5:45/mi	73.08
4mi	1						24:34 68.20										24:34 6:08/mi	68.20
5mi	1					32:22 65.12											32:22 6:28/mi	65.12
6mi	1											53:04 49.15					53:04 8:51/mi	49.15
10km	26	51:30 51.26	44:05 59.89	46:26 56.86	39:55 66.16	37:54 69.68	37:02 71.39	36:15 73.07	36:30 72.75		41:49 64.28	39:14 68.89					36:15 5:50/mi	73.07
10.3km	1									56:31 48.84							56:31 8:50/mi	48.84
7.2mi	3			52:25 59.27	52:17 59.42				44:26 70.28								44:26 6:08/mi	70.28
9.1mi	1					59:04 67.07											59:04 6:29/mi	67.07
9.3mi	1				1:10:25 57.52												1:10:25 7:34/mi	57.52
16km	1								1:08:24 64.00								1:08:24 6:53/mi	64.00
10mi	6			1:17:17 56.61					1:02:23 70.41	1:08:21 64.44		1:03:59 69.77					1:02:23 6:14/mi	70.41
10.8mi	1							1:05:30 72.70									1:05:30 6:04/mi	72.70
19km	1					1:31:53 56.72											1:31:53 7:47/mi	56.72
12mi	1							1:17:35 68.52									1:17:35 6:28/mi	68.52
13.1mi	30		1:45:06 55.16	1:38:31 58.85	1:28:13 65.72	1:24:10 68.88	1:20:52 71.71	1:19:27 73.06	1:21:52 71.02	1:26:31 67.61	1:28:32 66.35	1:25:08 69.35	1:21:31 72.42	1:34:38 62.76	1:37:26 61.37	1:29:42 67.71	1:19:27 6:04/mi	73.06
14mi	1								1:44:10 60.08								1:44:10 7:26/mi	60.08
14.2mi	2							1:41:37 62.25				1:43:04 62.11					1:41:37 7:09/mi	62.25
18.3mi	6					2:20:38 58.91	2:17:12 60.40	2:21:16 58.72	2:16:00 61.10	2:23:10 58.19	2:33:44 54.38						2:16:00 7:26/mi	61.10
20mi	4					2:25:40 62.58			2:09:10 70.78	2:17:30 66.67		2:21:05 65.47					2:09:10 6:28/mi	70.78
26.2mi	16			4:08:44 48.87	3:18:23 61.27	3:01:43 66.89	2:55:15 69.38	2:53:07 70.30	2:48:45 72.24	2:56:50 69.12	4:01:00 50.89	2:58:19 69.42					2:48:45 6:26/mi	72.24
50km	2					3:56:24 63.25							3:48:56 66.50				3:48:56 7:22/mi	66.50
40mi	1				6:45:59 50.59												6:45:59 10:09/mi	50.59
43mi	1					8:46:00 42.63											8:46:00 12:14/mi	42.63
50mi	1					8:54:59 50.09											8:54:59 10:42/mi	50.09
53mi	2					12:18:06 39.26	10:10:31 47.47										10:10:31 11:31/mi	47.47

2024		Result	WAVA	Distance
27 Oct	Stroud Half Marathon			13.1mi
2023		Result	WAVA	Distance
29 Oct	Stroud Half Marathon SB	1:29:42	67.71	13.1mi
26 Feb	Brighton Half Marathon	1:33:04	64.73	13.1mi
4 Feb	Stratford Park parkrun, Stroud SB	21:55	62.20	5km
2022		Result	WAVA	Distance
30 Apr	Stonehouse parkrun SB	19:55	67.94	5km
27 Feb	Wokingham Half Marathon SB	1:37:26	61.37	13.1mi
2021		Result	WAVA	Distance
25 Apr	Shepperdine Half Marathon SB	1:34:38	62.76	13.1mi
2020		Result	WAVA	Distance
23 Feb	Wokingham Half Marathon SB	1:21:31	72.42	13.1mi
19 Jan	Gloucester 50K PB	3:48:56	66.50	50km
2019		Result	WAVA	Distance
15 Dec	Malaga Marathon SB	2:58:19	69.42	26.2mi
27 Oct	Stroud Half Marathon	1:26:59	67.87	13.1mi
15 Sep	Bristol Half Marathon SB	1:25:08	69.35	13.1mi
1 Sep	Oldbury 10 Miler SB	1:03:59	69.77	10mi
24 Aug	Victoria parkrun, Glasgow	18:35	71.76	5km
1 Aug	Gloucester 5km Run SB	18:20	72.74	5km
20 Jul	Stonehouse parkrun	18:57	70.37	5km
1 Jul	Frampton 10k SB	39:14	68.89	10km
29 May	The Dursley Peaks Race PB	53:04	49.15	6mi
18 May	Fairfield horseshoe fell race	1:48:20	40.99	10mi
12 May	Stroud Trail Half SB	1:43:04	62.11	14.2mi
28 Apr	London Marathon	3:04:43	66.67	26.2mi
17 Mar	Gloucester 20 SB	2:21:05	65.47	20mi
24 Feb	Bourton 10k	39:26	68.16	10km
12 Jan	Stonehouse parkrun	18:39	70.99	5km
2018		Result	WAVA	Distance
9 Dec	Gloucester XC League /19 3 of 4 Wotton Parc	37:43	68.35	9.6km
24 Nov	Stonehouse parkrun SB	19:01	69.62	5km
3 Nov	Gloucestershire Cross country league race 2 Charlton Park	40:25	65.26	6.1mi
13 Oct	Gloucester XC League /19 1 of 4 Old Down	43:04	61.14	9.8km
7 Oct	Cricklade Half Marathon SB	1:28:32	66.35	13.1mi
30 Sep	nerja 10k SB	41:49	64.28	10km
16 Sep	Marlborough Temple Trail Half Marathon	1:31:50	63.96	13.1mi
22 Apr	London Marathon SB	4:01:00	50.89	26.2mi
7 Jan	Naunton Nearly 19 SB	2:33:44	54.38	18.3mi
2017		Result	WAVA	Distance
9 Dec	Enigma Christmas Double - Day 1	3:07:59	65.24	26.2mi
4 Nov	Gloucester XC League 2 of 4 Charlton Park, Malmesbury	41:33	64.38	10km
22 Oct	Stroud Half Marathon SB	1:26:31	67.61	13.1mi
1 Oct	Cricklade Half Marathon	1:28:31	66.08	13.1mi
13 Aug	Cotswold Classic Middle Distance Triathlon			1.2mi/56mi/13.1mi
31 May	Dursley Peaks Race PB	56:31	48.84	10.3km
15 Apr	Stonehouse parkrun SB	18:09	71.94	5km
9 Apr	Chedworth Roman Trail 10 SB	1:08:21	64.44	10mi
19 Mar	Gloucester 20 SB	2:17:30	66.67	20mi
19 Feb	Seville Marathon SB	2:56:50	69.12	26.2mi
11 Feb	Stonehouse parkrun	19:05	68.42	5km
4 Feb	Stonehouse parkrun	19:57	65.45	5km
31 Jan	Aztec West Fast 5k (/17 Series Race 4)	18:33	70.39	5km
14 Jan	Stonehouse parkrun	20:42	63.08	5km
7 Jan	Naunton Nearly 19 SB	2:23:10	58.19	18.3mi
7 Jan	Stonehouse parkrun	24:58	52.30	5km
2016		Result	WAVA	Distance
31 Dec	Stonehouse parkrun	18:55	69.03	5km
24 Dec	Stonehouse parkrun	19:25	67.25	5km
20 Nov	Tomikuji marathon	3:09:02	64.66	26.2mi
23 Oct	Stroud Half Marathon	1:25:37	68.09	13.1mi
15 Oct	Exeter Riverside parkrun	18:55	69.03	5km
11 Sep	Oldbury Power Station 10 Miles	1:04:32	68.25	10mi
3 Sep	Stonehouse parkrun	19:57	65.45	5km
20 Aug	Tywyn Race The Train Rotary Challenge PB	1:44:10	60.08	14mi
7 Aug	Gloucester City Marathon	3:34:35	56.96	26.2mi
30 Jul	Stonehouse parkrun	18:59	68.78	5km
26 Jul	Aztec West Fast 5K	18:25	70.90	5km
14 Jul	Cherrington 10K (Stroud & Almost Athletes face off)	38:39	68.93	10km
4 Jul	Frampton 10k	37:45	70.58	10km
25 Jun	cotswold relay leg 10 PB	1:08:24	64.00	16km
4 Jun	Welsh Castles Relay Leg 10 - Llanfair Caereinion to Newtown	1:25:58	67.81	13.1mi
1 Jun	9Bar Chilly Duathlon (2-10-2)	50:04		0km/10mi/4mi
31 May	Aztec West Fast 5K PB	17:52	73.08	5km
24 May	Westonbirt 10k	37:22	71.30	10km
21 May	Kingsway parkrun, Gloucester	19:00	68.36	5km
14 May	Cheltenham parkrun	18:59	68.42	5km
4 May	Stroud Beer Race PB	44:26	70.28	7.24mi
24 Apr	London Marathon PB	2:48:45	72.24	26.2mi
3 Apr	Reading Half Marathon SB	1:21:52	71.02	13.1mi
13 Mar	Gloucester 20 PB	2:09:10	70.78	20mi
28 Feb	Bourton 10k SB	36:30	72.75	10km
23 Feb	Aztec West Fast 5K	17:55	72.49	5km
14 Feb	Wiltshire 10 PB	1:02:23	70.41	10mi
26 Jan	Aztec West Fast 5K	18:50	68.96	5km
10 Jan	Naunton Nearly 19 PB	2:16:00	61.10	18.3mi
7 Jan	Glos AAA County CC Champs at Old Down Park, BS32 4			10km
2 Jan	Kingsway parkrun, Gloucester	19:19	67.24	5km
2015		Result	WAVA	Distance
14 Nov	Kingsway parkrun, Gloucester	18:38	69.70	5km
25 Oct	Stroud Half Marathon	1:43:41	56.08	13.1mi
18 Oct	Abingdon Marathon	2:54:44	69.77	26.2mi
10 Oct	glos AAA cross country round 1 - Cotswold farm park	35:35	70.79	9.5km
27 Sep	Cheltenham Half Marathon	1:23:52	69.33	13.1mi
28 Jul	Aztec West Fast 5k SB	17:57	72.35	5km
21 Jul	white horse 5k	18:12	71.36	5km
16 Jul	Cherrington 10K (Stroud & Almost Athletes face off)	37:40	70.50	10km
6 Jul	Frampton 10k	37:06	71.57	10km
27 Jun	Cotswold Way Relay - Stage 5 - Cranham Corner to Ebley Mill PB	1:17:35	68.52	12mi
8 Jun	Westonbirt 10k	37:21	71.10	10km
6 Jun	Welsh Castles Relay Stage 8 - Dinas Mawddwy to Foel PB	1:05:30	72.70	10.8mi
10 May	Stroud trails half marathon PB	1:41:37	62.25	14.2mi
26 Apr	London Marathon SB	2:53:07	70.30	26.2mi
22 Mar	Reading Half Marathon PB	1:19:27	73.06	13.1mi
1 Mar	Bath Half	1:20:42	71.93	13.1mi
22 Feb	Bourton 10k PB	36:15	73.07	10km
27 Jan	Aztec West Fast 5k 4/5	18:33	69.71	5km
11 Jan	Naunton Nearly 19 SB	2:21:16	58.72	18.3mi
2014		Result	WAVA	Distance
26 Oct	Stroud Half Marathon	1:27:16	66.51	13.1mi
19 Aug	white horse 5k SB	18:02	71.71	5km
28 Jun	Endure24			5mi
8 Jun	Welsh Castles Relay Stage 11 - Newtown to Llanbadarn Fynydd	1:21:40	66.67	12.3mi
31 May	Ashton Court parkrun #157	19:45	65.48	5km
10 May	Pennington Flash parkrun #160	19:39	65.60	5km
8 May	Dursley RC 10 mile TT	27:39		10mi
6 May	Arlingham 4 miler PB	24:34	68.20	4mi
26 Apr	Highland Fling PB	10:10:31	47.47	53mi
13 Apr	London Marathon SB	2:55:15	69.38	26.2mi
2 Mar	Bath Half SB	1:20:52	71.71	13.1mi
23 Feb	Bourton 10k SB	37:02	71.39	10km
12 Jan	Naunton Nearly Nineteen SB	2:17:12	60.40	18.3mi
4 Jan	Gloucestershire cross country championship	39:54	62.84	9.5km
2013		Result	WAVA	Distance
2 Nov	lakefront 50 SB	3:56:24	63.25	50km
26 Oct	pumpkins in the park 5K SB	18:31	69.61	5km
19 Oct	woodchester park 10k	39:56	66.21	10km
5 Oct	glos AAA cross country round 1 - Cotswold farm park	36:16	69.14	9.5km
21 Sep	Cotswold Way Century			102mi
15 Sep	Chippenham Half Marathon	1:24:31	68.61	13.1mi
7 Sep	Cheltenham parkrun	19:57	64.61	5km
24 Aug	Cheltenham parkrun	19:07	67.43	5km
23 Jul	School of Pain Mile PB	5:33	68.49	1mi
18 Jul	Cherrington 10K (Stroud & Almost Athletes face off)	40:38	65.07	10km
13 Jul	Cheltenham parkrun	19:06	67.49	5km
29 Jun	Cotswold Way Relay Stage 2 PB	1:31:53	56.72	19km
22 Jun	Enigma Back 2 Front (front PM)	3:17:12	61.65	26.2mi
15 Jun	2 rings of Shap (DNF 3 rings!) PB	8:46:00	42.63	43mi
10 Jun	Westonbirt 10k	38:51	68.06	10km
9 Jun	Welsh Castles Relay Leg 18 (Merthyr - Abercynon) PB	59:04	67.07	9.1mi
19 May	City Ultra Cardiff PB	8:54:59	50.09	50mi
11 May	Cheltenham parkrun	19:15	66.83	5km
27 Apr	Highland Fling SB	12:18:06	39.26	53mi
7 Apr	Blackpool Marathon SB	3:01:43	66.89	26.2mi
17 Mar	Gloucester 20 SB	2:25:40	62.58	20mi
16 Mar	Cheltenham parkrun	19:20	66.54	5km
3 Mar	Droitwich Half Marathon SB	1:24:10	68.88	13.1mi
2 Mar	Cheltenham parkrun	18:42	68.79	5km
24 Feb	Bourton 10k SB	37:54	69.68	10km
27 Jan	Linda Franks Race PB	32:22	65.12	5mi
13 Jan	Naunton Nearly Nineteen SB	2:20:38	58.91	18.3mi
2012		Result	WAVA	Distance
8 Dec	Little Stoke Parkrun SB	19:04	67.47	5km
25 Nov	Castle Combe 10k SB	39:55	66.16	10km
10 Nov	Fox @ 40 Ultra PB	6:45:59	50.59	40mi
3 Nov	Little Stoke Parkrun 1	20:00	64.32	5km
21 Oct	Stroud Half Marathon SB	1:28:13	65.72	13.1mi
14 Oct	Run Liverpool Marathon SB	3:18:23	61.27	26.2mi
2 Sep	Wolverhampton Half Marathon	1:29:35	64.72	13.1mi
12 Aug	Standish Woodland Chase PB	1:10:25	57.52	9.3mi
9 Jul	Frampton 10k	42:18	62.44	10km
2 May	Stroud Beer Race SB	52:17	59.42	7.24mi
15 Apr	Worcester Marathon	3:42:45	54.57	26.2mi
4 Mar	Droitwich Half Marathon	1:37:09	59.68	13.1mi
2011		Result	WAVA	Distance
23 Oct	Stroud Half Marathon	1:56:54	49.59	13.1mi
3 Aug	Bugatti 10k SB	46:26	56.86	10km
10 Jul	Evesham Vale 10K	46:54	56.29	10km
29 May	Malvern Half Marathon	1:43:00	56.29	13.1mi
4 May	Stroud Beer Race SB	52:25	59.27	7.24mi
10 Apr	Lochaber Marathon SB	4:08:44	48.87	26.2mi
13 Mar	Twin Piers Half Marathon	1:43:31	56.01	13.1mi
6 Mar	Droitwich Half Marathon SB	1:38:31	58.85	13.1mi
13 Feb	The Wiltshire 10 SB	1:17:17	56.61	10mi
2010		Result	WAVA	Distance
20 Nov	Shakespeare Raceway Autumn 10k	47:35	55.48	10km
18 Sep	Cheltenham 10km	46:55	56.27	10km
5 Sep	Bristol Half Marathon SB	1:45:06	55.16	13.1mi
9 May	Crowle Gunpowder Plot 10k	47:03	56.11	10km
6 Mar	Shakespeare Raceway Spring 10k SB	44:05	59.89	10km
2009		Result	WAVA	Distance
3 Oct	Cheltenham 10k SB	51:30	51.26	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	0	0	0	0	0	34	84	17	101	44	0	0	279
2024	0	0	0	0	0	0	0	0	0.7	0	0	0	0.7
2024	50	42	88	32	16	147	69	115	97	22	14	0	690
2023	54	38	14	48	47	96	96	56	111	103	58	93	813
2023	0	0	0	18	8	3	30	36	0	12	0	0	107
2022	84	45	68	105	0	75	112	121	42	38	117	42	850
2022	0	0	15	0	0	0	47	0	19	21	9	0	110
2021	31	31	19	95	17	8	6	20	21	61	25	39	374
2021	0	0	0	26	0	6	36	0	48	0	0	0	116
2020	0.9	1.6	0	0	0	0	0	0	0	0	0	0	2.4
2020	177	165	116	182	78	140	141	116	32	42	51	57	1295
2020	0	0	0	0	0	0	0	0	5	0	0	0	5
2019	184	114	198	134	106	158	210	144	147	88	238	163	1885
2019	0	0	0	0	0	0	9	53	0	0	0	0	63
2018	131	94	61	64	48	34	81	132	154	117	237	198	1351
2018	0	0	42	0	126	147	89	0	43	0	0	0	448
2017	9	0	0	0	0	0	0	0	0	0	0	0	9
2017	0	0	0	0	0	0	0	1.6	0	0	0	0	1.6
2017	153	125	147	121	47	69	46	95	107	159	90	72	1231
2017	0	0	36	133	0	243	0	20	0	0	0	0	432
2016	6	0	0	0	0	0	0	14	0	0	0	0	20
2016	178	187	175	153	105	106	105	127	135	113	126	132	1641
2016	0	0	0	0	546	156	28	0	140	0	0	0	871
2015	0	0	0	0	0	0	0	0	0	0	9	0	9
2015	219	133	181	151	89	108	113	99	107	156	125	222	1704
2015	0	35	41	87	744	607	348	134	404	20	682	0	3102
2014	210	132	134	126	68	102	11	79	89	85	79	53	1168
2014	66	0	408	31	711	353	584	697	332	0	19	0	3200
2013	4	0	0	0	0	0	0	0	0	0	0	0	4
2013	127	176	154	130	215	239	138	72	195	143	44	119	1753
2013	0	0	0	0	0	0	90	459	126	166	482	91	1414
2012	135	111	129	91	79	80	163	247	179	114	128	198	1654
2012	91	0	196	0	632	90	50	0	0	0	0	0	1059
2011	0	0	0	0	0	0	0	0	0	0	0	9	9
2011	0	0	13	26	20	16	69	66	0	27	17	28	282
2010	0	0	29	0	6	0	0	0	13	0	0	0	49

Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
-	-	-	-	-	-	-
Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22
-	-	-	3.1mi, 24:21 Run - General 1) 1mi - 7:40(7:40/mi) 168/179bpm [1289b/mi] 109cal 7.82/10.04mph 2) 1mi - 7:51(7:51/mi) 175/180bpm [1374b/mi] 119cal 7.64/10.54mph 3) 1mi - 8:04(8:04/mi) 171/178bpm [1380b/mi] 117cal 7.43/11mph 4) 0.1mi - 45(7:42/mi) 178/179bpm [1371b/mi] 11cal 7.79/8.52mph Add a comment	-	4.9mi, 52:44 Run - General 1) 0.88mi - 9:10(10:25/mi) 149/158bpm [1551b/mi] 111cal 5.76/7.51mph 2) 1mi - 10:55(10:55/mi) 150/162bpm [1636b/mi] 130cal 5.5/6.49mph 3) 1mi - 10:50(10:50/mi) 159/170bpm [1723b/mi] 139cal 5.54/6.68mph 4) 1mi - 11:12(11:12/mi) 154/166bpm [1725b/mi] 128cal 5.36/7.93mph 5) 1mi - 10:27(10:27/mi) 170/181bpm [1778b/mi] 149cal 5.74/7.14mph 6) 0.02mi - 10(9:49/mi) 163/165bpm [1601b/mi] 2cal 6.11/7.16mph Add a comment	2.2mi, 38:44 Walk - General 1) 2.19mi - 38:44(17:43/mi) 94/141bpm [1665b/mi] 178cal 50/81rpm 3.39/7.22mph Add a comment
Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
-	-	-	-	13.2mi, 1:43:33 Run - General 1) 1mi - 7:40(7:40/mi) 144/155bpm [1103b/mi] 93cal 7.83/8.81mph 2) 1mi - 7:44(7:44/mi) 158/176bpm [1223b/mi] 103cal 7.75/8.16mph 3) 1mi - 7:54(7:54/mi) 158/167bpm [1248b/mi] 104cal 7.59/8.64mph 4) 1mi - 7:54(7:54/mi) 160/168bpm [1265b/mi] 105cal 7.59/8.41mph 5) 1mi - 7:44(7:44/mi) 155/163bpm [1197b/mi] 98cal 7.77/8.31mph 6) 1mi - 7:46(7:46/mi) 160/168bpm [1242b/mi] 102cal 7.73/8.25mph 7) 1mi - 8:07(8:07/mi) 159/165bpm [1291b/mi] 105cal 7.39/8.66mph 8) 1mi - 7:40(7:40/mi) 159/166bpm [1218b/mi] 99cal 7.83/8.64mph 9) 1mi - 7:57(7:57/mi) 162/168bpm [1288b/mi] 105cal 7.55/8.1mph 10) 1mi - 7:48(7:48/mi) 159/164bpm [1241b/mi] 97cal 7.69/8.56mph 11) 1mi - 7:34(7:34/mi) 168/178bpm [1272b/mi] 105cal 7.93/8.87mph 12) 1mi - 8:18(8:18/mi) 164/172bpm [1361b/mi] 109cal 7.23/8.06mph 13) 1mi - 8:04(8:04/mi) 166/174bpm [1338b/mi] 108cal 7.44/8.77mph 14) 0.2mi - 1:23(7:06/mi) 166/174bpm [1180b/mi] 18cal 8.44/9.29mph Add a comment 1mi, 9:52 Run - General 1) 1mi - 9:30(9:30/mi) 148/161bpm [1405b/mi] 117cal 6.32/7.68mph 2) 0.04mi - 22(8:39/mi) 160/162bpm [1384b/mi] 5cal 6.93/6.99mph Add a comment	-	-
Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
-	-	-	3.1mi, 22:50 Run - General 1) 1mi - 7:17(7:17/mi) 134/148bpm [977b/mi] 80cal 8.23/11.4mph 2) 1mi - 7:29(7:29/mi) 163/177bpm [1220b/mi] 103cal 8.02/9.81mph 3) 1mi - 7:31(7:31/mi) 172/177bpm [1293b/mi] 109cal 7.98/10.27mph 4) 0.08mi - 33(7:13/mi) 172/173bpm [1242b/mi] 8cal 8.31/8.2mph Add a comment	10.8mi, 1:45:48 Run - General 1) 1mi - 9:45(9:45/mi) 144/156bpm [1404b/mi] 115cal 6.16/8.41mph 2) 1mi - 10:40(10:40/mi) 155/164bpm [1652b/mi] 133cal 5.63/7.2mph 3) 1mi - 9:51(9:51/mi) 159/168bpm [1567b/mi] 125cal 6.09/8.12mph 4) 1mi - 9:31(9:31/mi) 158/166bpm [1503b/mi] 121cal 6.31/7.18mph 5) 1mi - 9:33(9:33/mi) 158/164bpm [1510b/mi] 119cal 6.28/7.16mph 6) 1mi - 9:17(9:17/mi) 158/170bpm [1468b/mi] 116cal 6.46/6.97mph 7) 1mi - 9:19(9:19/mi) 140/158bpm [1303b/mi] 63cal 6.44/7.58mph 8) 1mi - 9:26(9:26/mi) 131/141bpm [1235b/mi] 39cal 6.36/7.35mph 9) 1mi - 10:23(10:23/mi) 133/145bpm [1380b/mi] 54cal 5.78/6.99mph 10) 1mi - 9:23(9:23/mi) 135/149bpm [1266b/mi] 51cal 6.4/7.89mph 11) 0.84mi - 8:41(10:21/mi) 146/164bpm [1512b/mi] 79cal 5.79/7.99mph Add a comment	-	-

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