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Last on at 6pm, 25th Apr 2024

F75

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Wolverhampton & Bilston AC

Races
157
Miles
16512
Miles
21
Miles
200
Miles
123
WAVA
91.77%
Mile
8:32
5k
24:35
5M
40:36
10k
51:11
10M
1:27:07
Half
1:54:03
Mara
4:24:01

About Me
Retired physiotherapist and Reflexologist. Twelve grandchildren now Rowan born Dec 2014 Remarried 14th November 2009 to Fred - Sensifj after 20 years courting! Show More...

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Recent Blogs
Chester 10k	Mar 2020
Four Villages Half Marathon	Mar 2020
Sexarathon Series	Apr 2019
Fracture Run	Jun 2018
Count Down	Jun 2018

My parkrun
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Recent Training
20th Dec	General	9.7mi	2:22:39
19th Dec	General	7.5mi	1:45:19
18th Dec	General	10.4mi	2:06:41
18th Dec	General	3.8mi	56:16
17th Dec	General	6.2mi	1:19:34

12 Month Benchmarks	Run	Bike
Mile	8:53	1:24
5k	28:36	7:03
5mi	49:21	25:43
10k	1:02:09	40:24
10mi	1:47:47	1:51:00

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Buddies (4)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
0.3mi	2							6:22:17 0.31	12:00:00 0.17				6:22:17 25:29:07/mi	0.31
1mi	1									8:32 70.64			8:32 8:32/mi	70.64
2mi	2							19:38 65.24	17:08 75.78				17:08 8:34/mi	75.78
4.3km	1								22:19 79.96				22:19 8:18/mi	79.96
3mi	2							25:21 77.92	24:57 80.25				24:57 8:19/mi	80.25
3.1mi	1							26:38 75.99					26:38 8:41/mi	75.99
5km	74						24:36 83.20	24:35 83.43	24:57 83.26	25:02 84.14	25:48 82.79		24:35 7:55/mi	84.14
6km	9				40:00 60.25					37:59 67.02			37:59 10:11/mi	67.02
4mi	3									33:38 81.44	34:39 80.18		33:38 8:24/mi	81.44
8km	3							42:58 77.86					42:58 8:39/mi	77.86
5mi	7						40:36 82.89	42:28 80.36		45:44 76.43	43:31 80.71		40:36 8:07/mi	82.89
6mi	4	1:03:32 59.89							45:01 91.77				45:01 7:30/mi	91.77
10km	19						51:11 82.55	52:20 81.89	51:45 83.04	52:55 82.17	53:03 84.43	56:23 79.43	51:11 8:14/mi	84.43
7mi	6	1:11:24 62.73	1:10:20 64.54			1:14:43 63.32							1:10:20 10:03/mi	64.54
10mi	3						1:58:20 58.40			1:27:07 82.92	1:30:24 81.13		1:27:07 8:43/mi	82.92
13.1mi	15	2:07:00 67.84	2:03:11 69.95	2:12:00 66.19			1:54:03 79.99	2:02:40 76.63	2:00:36 77.94	1:58:29 80.56	2:04:20 77.97	2:00:08 81.97	1:54:03 8:42/mi	81.97
26.2mi	2									4:24:01 76.19			4:24:01 10:05/mi	76.19

2020		Result	WAVA	Distance
3 May	Great Bristol 10k			10km
15 Mar	Fleet Half Marathon - CANCELLED			13.1mi
8 Mar	ALDI CHESTER 10K SB	56:23	79.43	10km
19 Jan	Essar Four Villages Half Marathon SB	2:00:08	81.97	13.1mi
2019		Result	WAVA	Distance
15 Dec	Wolverhampton & Bilston AC Turkey Trot	44:24	80.26	5mi
8 Dec	Telford 10K SB	53:03	84.43	10km
17 Nov	Conwy Half Marathon			13.1mi
6 Oct	MBNA Chester Metric Marathon			26.2km
4 Sep	Harper Scarper 5K Sexarathon Series			5km
1 Sep	Spitfire 10K			10km
25 Aug	Ellesmere 10k	58:25	75.53	10km
24 Aug	Chasewater parkrun	27:41	77.15	5km
3 Aug	Cannock Chase parkrun	30:39	69.69	5km
20 Jul	Severn Valley Country Park Run	28:45	74.29	5km
17 Jul	Vic Musgrove Fast Five 5K Sexarathon Series			5km
13 Jul	Chasewater parkrun	28:19	75.43	5km
29 Jun	Cannock Chase parkrun	28:19	75.43	5km
26 Jun	Ironbridge 4M Sexarathon Series	35:10	79.00	4mi
22 Jun	Chasewater parkrun	26:24	80.90	5km
16 Jun	Brackley 10K Chicken Run			10km
12 Jun	The Shropshire 4M Sexarathon Series SB	34:39	80.18	4mi
26 May	Liverpool Rock 'n' Roll Half Marathon SB	2:04:20	77.97	13.1mi
25 May	Liverpool Rock And Roll 5K SB	25:48	82.79	5km
19 May	Burton 10 SB	1:30:24	81.13	10mi
15 May	Phoenix Flyer 5KM Sexarathon Series	26:59	79.16	5km
12 May	Market Drayton 10k	53:09	83.02	10km
17 Apr	Lilleshall Sexarathon 5 miles SB	43:31	80.71	5mi
10 Mar	Chester 10k	56:09	78.58	10km
23 Feb	English National XC Championships (Ladies)			8km
9 Feb	Midlands Womens XC League Race 4 (Cattle Country, Gloucester)			6km
26 Jan	Midland Counties XC Championships- Ladies	56:12	62.13	8km
19 Jan	Wolverhampton parkrun	27:23	78.00	5km
12 Jan	Midlands Womens XC League Div 1 Race 3 (Burton Dassett)	45:58	56.17	6km
2018		Result	WAVA	Distance
16 Dec	Turkey Trot	45:57	76.43	5mi
1 Dec	Midlands Womens XC League Race 2 (Welcombe Hills, Stratford)			6km
17 Nov	Midlands 5 XC (Ladies)	46:19	75.83	5mi
10 Nov	Midlands Womens XC League Race 1 (Coundon Park, Coventry)	34:12	75.50	6km
14 Oct	Bells of Pattingham	1:07:06	65.76	10km
7 Oct	Chester Marathon	5:38:01	60.52	26.2mi
23 Sep	Stafford 10K	1:00:10	72.27	10km
5 Sep	Harper Scarper 5K Sexarathon Series	34:28	61.11	5km
18 Jul	Vic Musgrove Fast Five 5K Sexarathon Series			5km
7 Jul	Best Foort Forward			400mi
30 Jun	Snickerthon			26.2mi
27 Jun	Ironbridge 4M Sexarathon Series			4mi
24 Jun	Shifnal Half Marathon	2:03:24	77.35	13.1mi
13 Jun	The Shropshire 4M Sexarathon Series PB	33:38	81.44	4mi
9 Jun	Wolverhampton parkrun SB	25:02	84.14	5km
26 May	Wolverhampton parkrun	25:06	83.91	5km
20 May	Liverpool Rock 'n' Roll Half Marathon	1:59:07	80.13	13.1mi
20 May	Liverpool Rock And Roll 1 mile PB	8:32	70.64	1mi
19 May	Liverpool Rock And Roll 5K	25:05	83.97	5km
16 May	Phoenix Flyer 5KM Sexarathon Series	25:24	82.92	5km
13 May	Market Drayton 10k SB	52:55	82.17	10km
22 Apr	Blackpool Half Marathon SB	1:58:29	80.56	13.1mi
18 Apr	Lilleshall Sexarathon 5 miles SB	45:44	75.69	5mi
15 Apr	Brighton Marathon PB	4:24:01	76.19	26.2mi
7 Apr	Wolverhampton parkrun	26:03	80.85	5km
24 Mar	Wolverhampton parkrun	26:26	79.68	5km
17 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	46:16	80.71	8.65km
10 Mar	Wolverhampton parkrun	26:45	78.74	5km
24 Feb	Rhyl 10 mile PB	1:27:07	82.92	10mi
10 Feb	Maidstone parkrun	27:01	77.96	5km
3 Feb	Ludlow Park Run	29:12	72.13	5km
27 Jan	Wolverhampton parkrun	31:32	66.79	5km
21 Jan	Sneyd Striders Pudding Run			5mi
21 Jan	MMAC Cross Country Championship Aldersely Stadium Wolverhampton PB	37:59	67.02	6km
20 Jan	Wolverhampton parkrun	30:40	68.68	5km
2017		Result	WAVA	Distance
30 Dec	Wolverhampton parkrun	33:31	62.84	5km
23 Dec	Wolverhampton parkrun	25:43	81.90	5km
17 Dec	Turkey Trot			5mi
10 Dec	Sneyd Striders Pudding Run			5mi
2 Dec	Ludlow Park Run	28:14	74.60	5km
19 Nov	Cannock Rotary 10k	55:03	78.99	10km
18 Nov	Sandwell Valley parkrun	26:53	78.35	5km
29 Oct	Coven Canter	52:22	83.04	10km
8 Oct	Bells of Pattingham	57:17	75.91	10km
1 Oct	Apley Estate Autumn Challenge	1:06:48	31.10	5km
23 Sep	Midlands Womens 4 stage road relays PB	22:19	79.96	4.33km
16 Sep	Shrewsbury parkrun	25:51	80.37	5km
8 Sep	Jack Peaker Fordhouses Fast 5K	25:13	82.38	5km
3 Sep	Banks 10K SB	51:45	82.81	10km
28 Aug	Rugeley 10K	53:24	80.26	10km
26 Aug	Telford parkrun	25:39	80.99	5km
6 Aug	Trentham10K	54:46	78.25	10km
22 Jul	Cannock Chase parkrun	25:20	82.00	5km
15 Jul	Dudley parkrun	26:59	76.99	5km
9 Jul	Wyre Forest Half Marathon	2:12:48	70.78	13.1mi
1 Jul	Best Foot Forward SB	12:00:00	0.17	0.25mi
24 Jun	Wolverhampton parkrun	25:30	81.47	5km
14 Jun	1st Showground Relays (formerly the Shugborough Relays) PB	17:08	75.78	2mi
10 Jun	Wolverhampton parkrun	28:55	71.84	5km
4 Jun	Ramathon SB	2:00:36	77.94	13.1mi
3 Jun	Wolverhampton parkrun	26:27	78.54	5km
27 May	Wolverhampton parkrun	43:19	47.96	5km
20 May	BMAF Road Relays PB	24:57	80.25	3mi
13 May	Chillington Hall Half Marathon	2:08:49	72.97	13.1mi
26 Mar	run for rachel 10K & 5K Charity Fun Run in aid of The Hibbs Lupus Trust	56:51	75.39	10km
25 Mar	Sutton Coldfield Women's Road Relays - long leg PB	45:01	91.77	6mi
11 Mar	Wolverhampton parkrun SB	24:57	83.26	5km
5 Mar	March Hair Raiser	57:11	72.24	6mi
18 Feb	Wolverhampton parkrun	25:37	81.10	5km
11 Feb	Fulham Palace Park Run London	25:18	82.11	5km
4 Feb	Wolverhampton parkrun	25:02	82.99	5km
28 Jan	Wolverhampton parkrun	25:39	80.99	5km
21 Jan	Wolverhampton parkrun	26:15	79.14	5km
14 Jan	Midland Womens XC League (Aldersley Stadium, Wolverhampton) - 3 of 4	34:24	72.97	6km
2016		Result	WAVA	Distance
31 Dec	Wolverhampton parkrun	25:15	82.28	5km
31 Dec	Staffs XC Championships	38:00	66.06	6km
24 Dec	Wolverhampton parkrun	27:09	76.52	5km
18 Dec	The Turkey Trot SB	42:28	80.36	5mi
17 Dec	Wolverhampton parkrun	26:46	77.61	5km
10 Dec	Wolverhampton parkrun	25:34	81.26	5km
3 Dec	Wolverhampton parkrun	25:21	81.95	5km
26 Nov	Preston Park Park Run	24:54	83.43	5km
19 Nov	Wolverhampton parkrun			5km
12 Nov	Wolverhampton parkrun	26:03	79.75	5km
5 Nov	Wolverhampton parkrun	26:01	79.85	5km
30 Oct	Coven Canter SB	52:20	81.89	10km
16 Oct	Great Birmingham Run SB	2:02:40	76.63	13.1mi
9 Oct	Bells of Pattingham	1:05:32	74.27	7mi
8 Oct	Wolverhampton parkrun	34:56	59.47	5km
1 Oct	Wolverhampton parkrun			5km
24 Sep	Wolverhampton parkrun	24:53	82.36	5km
24 Sep	Midland ladies 4 stage road relays			4.315km
17 Sep	Wolverhampton parkrun			5km
10 Sep	Wolverhampton parkrun	24:47	82.69	5km
4 Sep	Wolverhampton Half Marathon	2:11:00	70.68	13.1mi
27 Aug	Wolverhampton parkrun	24:44	82.86	5km
20 Aug	Wolverhampton parkrun	25:19	80.95	5km
13 Aug	Wolverhampton parkrun	25:55	79.08	5km
23 Jul	Wolverhampton parkrun PB	24:35	83.37	5km
17 Jul	Codsal Community Cross Country Relays			1.5mi
16 Jul	Wolverhampton parkrun			5km
9 Jul	Wolverhampton parkrun	25:00	81.98	5km
6 Jul	Shugborough Relays SB	19:38	65.24	2mi
2 Jul	Best Foot Forward PB	6:22:17	0.31	0.25mi
25 Jun	Wolverhampton parkrun	25:02	81.87	5km
18 Jun	Wolverhampton parkrun	25:16	81.11	5km
28 May	Wolverhampton parkrun	25:35	80.11	5km
21 May	Wolverhampton parkrun	26:16	78.02	5km
14 May	BMAF National Masters Open Road Relays SB	25:21	77.92	3mi
30 Apr	Wolverhampton parkrun	50:31	40.57	5km
9 Apr	Wolverhampton parkrun	25:20	80.90	5km
2 Apr	Midland Counties Road Relays -short leg PB	26:38	75.99	3.07mi
19 Mar	Wolverhampton parkrun	26:25	77.58	5km
12 Mar	Wolverhampton parkrun	25:56	79.03	5km
6 Mar	March Hair Raiser	57:04	71.37	6mi
27 Feb	Saucony English National Cross Country Castle Donnington Leicester	52:47	63.38	8km
30 Jan	Midlands XC Championships (Ladies) PB	42:58	77.86	8km
23 Jan	Wolverhampton parkrun	25:08	81.54	5km
17 Jan	Midlands Masters Cross Country Championships			6km
16 Jan	Midland Womens CC League at Crypt School Blackbridge Glouc	32:09	77.02	6km
9 Jan	Staffs Cross Country Championships Sandwell Valley	35:20	70.08	6km
2015		Result	WAVA	Distance
26 Dec	Wolverhampton parkrun	25:44	79.64	5km
20 Dec	The Turkey Trot PB	40:36	82.89	5mi
19 Dec	Wolverhampton parkrun	30:58	66.18	5km
13 Dec	Mortimer Forest Trail Run	2:02:48	48.10	8.5mi
12 Dec	Wolverhampton parkrun	39:28	51.93	5km
5 Dec	Midland Womens XC League (Cofton Park, Birmingham) - 2 of 4	34:37	71.53	6km
28 Nov	Wolverhampton Parkrun	24:41	83.03	5km
21 Nov	Preston Park Park Run Brighton	25:36	80.06	5km
15 Nov	The Beckbury Trail	58:17	65.01	5.6mi
14 Nov	Wolverhampton parkrun	25:05	81.70	5km
31 Oct	Wolverhampton parkrun	24:38	83.20	5km
25 Oct	Coven Canter PB	51:11	82.55	10km
11 Oct	Bells of Pattingham	1:06:40	71.98	7mi
6 Sep	Wolverhampton Half Marathon PB	1:54:03	79.99	13.1mi
12 Jul	Midsummer Six 10k	55:20	75.30	10km
11 Jul	Wolverhampton Park Run SB	24:36	82.20	5km
28 Mar	Mash March Madness	1:03:15	65.88	10km
1 Feb	Stourbridge Stagger SB	1:58:20	58.40	10mi
2014		Result	WAVA	Distance
12 Oct	Bells of Pattingham SB	1:14:43	63.32	7mi
2013		Result	WAVA	Distance
6 Oct	Badger Bite SB	40:00	60.25	6km
2012		Result	WAVA	Distance
15 Jul	Wenlock Olympian 7 Mile Road Race	1:04:00	70.93	7mi
1 Jul	Shifnal Half Marathon SB	2:12:00	66.19	13.1mi
2011		Result	WAVA	Distance
16 Oct	Bells of Pattingham PB	1:10:20	64.54	7mi
4 Sep	Wolverhampton Half Marathon SB	2:03:11	69.95	13.1mi
2010		Result	WAVA	Distance
21 Nov	Suicide Six(ish) SB	1:03:32	59.89	6mi
24 Oct	Birmingham Half Marathon SB	2:07:00	67.84	13.1mi
17 Oct	Bells of Pattingham SB	1:11:24	62.73	7mi
3 Oct	Badger Bite			4km
5 Sep	Wolverhampton Half Marathon	2:16:30	62.26	13.1mi

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	0	0	0	0	0	0	0	0
2024	0	0	0	37	158	170	180	215	204	209	111	144	1429
2024	0	0	0	0	0	0	9	0	0	9	7	10	35
2023	7	0	0	0	0	0	0	0	0	0	0	0	7
2022	0	0	0	0	0	0	0	2	8	3	9	1	23
2022	134	108	144	117	105	85	116	178	153	215	65	16	1436
2022	0	0	0	0	0	10	0	0	4	7	0	0	21
2021	2	0	0	0	0	0	0	3	0	0	0	0	5
2021	75	104	140	78	82	47	9	52	122	107	122	127	1064
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2020	0	0	0	0	0	4	2	0	0	0	5	0	10
2020	120	97	90	56	128	78	31	35	36	84	71	86	913
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	113	32	110	117	119	146	110	81	30	137	125	120	1240
2018	0	0	0	4	0	0	0	21	0	0	0	0	25
2018	0	0	1.2	0.3	0.3	0.2	0	0	0	0	0	0	1.9
2018	202	225	208	248	164	180	41	60	102	151	156	128	1866
2018	3	0	0	0	0	0	0	0	0	0	0	0	3
2017	197	141	183	153	157	161	210	181	155	171	181	174	2064
2016	0	0	0	0	0	0	15	0	0	0	0	0	15
2016	246	147	158	105	162	155	124	143	127	147	90	97	1702
2015	0	0	0	0	0	0	0	0	7	0	0	0	7
2015	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2015	140	67	139	108	226	227	167	170	125	179	170	182	1899
2015	0	0	0	5	2	0	0	0	0	0	0	0	7
2014	0	0	0	0	0	0	0	4	0	0	0	0	4
2014	0	0	0	0	0	0	0	0.3	0.3	0	0	0	0.5
2014	41	31	22	47	45	52	40	42	75	145	157	115	812
2014	0	0	0	0	4	0	0	0	0	0	0	0	4
2013	0	0	0	2	0	0	0	0	0	0	0	0	2
2013	0.5	0.8	0.8	0	0	0	0	0	0	0	0	0	2
2013	16	44	48	0	0	26	32	71	85	71	54	37	483
2013	0	0	0	0	0	0	0	19	17	0	0	0	36
2012	6	0	0	0	4	0	0	3	0	0	0	0	13
2012	0	0	0	4.9	4.8	1.3	0.8	1.3	1.8	0.8	1	0	16.4
2012	64	40	35	80	78	63	60	62	76	68	51	42	718
2012	0	0	0	0	63	12	0	0	19	0	0	0	94
2011	0	0	5	3	0	0	0	0	0	0	0	0	8
2011	25	62	63	82	96	122	107	120	66	43	77	23	886

Sun 24th Nov Nov 24	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
-	6.2mi, 1:08:38 Run - General 1) 1km - 7:18(7:18/km) 138/155bpm [1008b/km] 136/W 8.21/9.55kmph 2) 1km - 6:42(6:42/km) 142/156bpm [951b/km] 154/W 8.96/9.86kmph 3) 1km - 6:29(6:29/km) 144/156bpm [933b/km] 153/W 9.26/10.29kmph 4) 1km - 6:47(6:47/km) 144/156bpm [976b/km] 148/W 8.85/9.86kmph 5) 1km - 6:51(6:51/km) 144/153bpm [987b/km] 147/W 8.75/10.11kmph 6) 1km - 7:11(7:11/km) 169/183bpm [1213b/km] 141/W 8.36/10.11kmph 7) 1km - 6:46(6:46/km) 175/181bpm [1185b/km] 149/W 8.86/9.97kmph 8) 1km - 6:52(6:52/km) 170/179bpm [1168b/km] 144/W 8.73/11.15kmph 9) 1km - 6:46(6:46/km) 146/177bpm [989b/km] 148/W 8.86/10.2kmph 10) 1km - 6:34(6:34/km) 143/155bpm [938b/km] 153/W 9.15/10.68kmph 11) 0.05km - 22(7:16/km) 142/143bpm [1031b/km] 147/W 8.26/9.86kmph	3.1mi, 36:41 Run - General 1) 1km - 7:23(7:23/km) 137/166bpm [1011b/km] 146/W 8.13/9.89kmph 2) 1km - 7:00(7:00/km) 157/184bpm [1098b/km] 139/W 8.58/10.11kmph 3) 1km - 6:42(6:42/km) 182/189bpm [1220b/km] 138/W 8.95/10.53kmph 4) 1km - 9:10(9:10/km) 162/184bpm [1484b/km] 136/W 6.55/9.97kmph 5) 1km - 6:25(6:25/km) 182/187bpm [1166b/km] 148/W 9.36/10.31kmph 3.8mi, 56:10 Run - General 1) 1km - 9:16(9:16/km) 140/157bpm [1298b/km] 112/W 6.47/8.63kmph 2) 1km - 9:25(9:25/km) 148/175bpm [1394b/km] 108/W 6.37/8.14kmph 3) 1km - 8:59(8:59/km) 166/172bpm [1490b/km] 112/W 6.69/7.32kmph 4) 1km - 9:26(9:26/km) 168/178bpm [1583b/km] 107/W 6.36/7.6kmph 5) 1km - 8:39(8:39/km) 156/179bpm [1348b/km] 116/W 6.94/7.86kmph 6) 1km - 9:12(9:12/km) 159/172bpm [1461b/km] 111/W 6.53/7.86kmph 7) 0.14km - 1:15(8:42/km) 168/173bpm [1462b/km] 109/W 6.89/7.53kmph	6.7mi, 1:23:48 Bike - General 1) 1km - 8:50(8:50/km) 153/186bpm [1351b/km] 123/W 6.8/9.09kmph 2) 1km - 12:23(12:23/km) 150/186bpm [1857b/km] 84/W 4.85/11.69kmph 3) 1km - 6:52(6:52/km) 148/184bpm [1015b/km] 151/W 8.74/13.09kmph 4) 1km - 6:53(6:53/km) 178/188bpm [1226b/km] 148/W 8.71/11.88kmph 5) 1km - 7:01(7:01/km) 179/191bpm [1257b/km] 142/W 8.55/11.92kmph 6) 1km - 6:53(6:53/km) 176/184bpm [1211b/km] 147/W 8.72/11.61kmph 7) 1km - 9:18(9:18/km) 169/185bpm [1572b/km] 109/W 6.45/11.69kmph 8) 1km - 22:41(22:41/km) 123/163bpm [2790b/km] 41/W 2.65/38.3kmph 9) 1km - 1:09(1:09/km) 105/107bpm [120b/km] 715/W 52.35/56.25kmph 10) 1km - 59(59/km) 99/102bpm [97b/km] 960/W 61.15/69.23kmph 11) 0.76km - 50(1:07/km) 100/102bpm [111b/km] 990/W 54.06/76.6kmph	3.1mi, 32:23 Run - General 1) 1km - 6:40(6:40/km) 136/148bpm [908b/km] 152/W 8.99/10.98kmph 2) 1km - 6:22(6:22/km) 142/145bpm [904b/km] 165/W 9.42/10.35kmph 3) 1km - 6:14(6:14/km) 143/148bpm [892b/km] 157/W 9.62/10.71kmph 4) 1km - 6:25(6:25/km) 142/150bpm [911b/km] 157/W 9.35/10.11kmph 5) 1km - 6:31(6:31/km) 141/156bpm [919b/km] 155/W 9.2/10.4kmph 6) 0.02km - 10(6:49/km) 150/150bpm [1023b/km] 172/W 8.8/10.35kmph 3.1mi, 44:48 Run - General 1) 1km - 8:49(8:49/km) 152/180bpm [1340b/km] 115/W 6.81/9.97kmph 2) 1km - 9:44(9:44/km) 147/180bpm [1431b/km] 110/W 6.16/10.56kmph 3) 1km - 8:27(8:27/km) 142/158bpm [1200b/km] 120/W 7.1/7.96kmph 4) 1km - 8:52(8:52/km) 156/175bpm [1382b/km] 120/W 6.77/7.48kmph 5) 1km - 8:46(8:46/km) 167/172bpm [1464b/km] 106/W 6.84/7.69kmph 6) 0.01km - 10(11:35/km) 164/167bpm [1901b/km] 111/W 5.18/7.19kmph	0mi, 20:11 Cross - General 1) 0km - 20:11(0/km) 72/87bpm [INFb/km] 51cal 6.2mi, 1:21:05 Run - General 1) 1km - 8:28(8:28/km) 158/176bpm [1337b/km] 126/W 7.09/8.29kmph 2) 1km - 8:28(8:28/km) 175/181bpm [1483b/km] 127/W 7.08/8.96kmph 3) 1km - 8:16(8:16/km) 169/177bpm [1396b/km] 127/W 7.26/9.28kmph 4) 1km - 7:45(7:45/km) 172/178bpm [1332b/km] 130/W 7.75/9.35kmph 5) 1km - 8:05(8:05/km) 170/177bpm [1374b/km] 128/W 7.43/8.89kmph 6) 1km - 7:47(7:47/km) 168/175bpm [1306b/km] 127/W 7.72/8.74kmph 7) 1km - 7:37(7:37/km) 170/181bpm [1293b/km] 131/W 7.89/10.68kmph 8) 1km - 8:35(8:35/km) 165/172bpm [1415b/km] 125/W 6.99/8.07kmph 9) 1km - 7:52(7:52/km) 166/171bpm [1307b/km] 126/W 7.62/8.51kmph 10) 1km - 8:05(8:05/km) 167/176bpm [1350b/km] 126/W 7.42/8.47kmph 11) 0.02km - 9(9:13/km) 169/170bpm [1556b/km] 116/W 6.52/7.45kmph	0mi, 14:05 Cross - General 1) 0km - 14:05(0/km) 76/96bpm [INFb/km] 42cal 1/120rpm 6.3mi, 1:22:01 Run - General 1) 1km - 7:59(7:59/km) 127/152bpm [1014b/km] 129/W 7.51/9kmph 2) 1km - 8:28(8:28/km) 151/180bpm [1279b/km] 118/W 7.08/10.03kmph 3) 1km - 7:31(7:31/km) 176/183bpm [1324b/km] 137/W 7.98/9.45kmph 4) 1km - 8:01(8:01/km) 171/180bpm [1371b/km] 127/W 7.48/8.74kmph 5) 1km - 7:53(7:53/km) 163/175bpm [1286b/km] 131/W 7.61/8.78kmph 6) 1km - 7:50(7:50/km) 159/173bpm [1244b/km] 125/W 7.66/8.43kmph 7) 1km - 7:57(7:57/km) 165/171bpm [1312b/km] 126/W 7.55/8.55kmph 8) 1km - 9:39(9:39/km) 136/168bpm [1313b/km] 107/W 6.21/9.23kmph 9) 1km - 7:54(7:54/km) 158/172bpm [1247b/km] 128/W 7.6/8.85kmph 10) 1km - 8:01(8:01/km) 167/173bpm [1338b/km] 127/W 7.49/9.65kmph 11) 0.1km - 48(7:53/km) 168/171bpm [1324b/km] 134/W 7.61/8.33kmph
Sun 1st Dec Dec 1	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
4.3mi, 51:49 Run - General 1) 1km - 6:12(6:12/km) 184/195bpm [1140b/km] 158/W 9.68/11.08kmph 2) 1km - 7:12(7:12/km) 174/192bpm [1253b/km] 139/W 8.33/10.68kmph 3) 1km - 8:30(8:30/km) 143/154bpm [1214b/km] 135/W 7.07/10.4kmph 4) 1km - 7:54(7:54/km) 150/192bpm [1186b/km] 139/W 7.59/10.53kmph 5) 1km - 7:17(7:17/km) 175/196bpm [1275b/km] 135/W 8.24/13.38kmph 6) 1km - 8:05(8:05/km) 154/188bpm [1246b/km] 127/W 7.42/10.88kmph 7) 0.94km - 6:39(7:03/km) 143/149bpm [1008b/km] 138/W 8.51/9.76kmph	7.5mi, 1:46:02 Run - General 1) 1km - 13:02(13:02/km) 142/176bpm [1850b/km] 84/W 4.6/10.53kmph 2) 1km - 7:48(7:48/km) 148/179bpm [1155b/km] 132/W 7.69/9.55kmph 3) 1km - 8:29(8:29/km) 172/180bpm [1458b/km] 116/W 7.08/8.57kmph 4) 1km - 8:22(8:22/km) 165/184bpm [1381b/km] 121/W 7.17/8.47kmph 5) 1km - 8:28(8:28/km) 168/176bpm [1421b/km] 124/W 7.09/8.22kmph 6) 1km - 8:56(8:56/km) 167/180bpm [1491b/km] 122/W 6.72/10.35kmph 7) 1km - 10:41(10:41/km) 164/176bpm [1753b/km] 91/W 5.62/8.65kmph 8) 1km - 7:36(7:36/km) 165/178bpm [1253b/km] 130/W 7.9/8.57kmph 9) 1km - 8:03(8:03/km) 168/175bpm [1351b/km] 124/W 7.46/8.24kmph 10) 1km - 7:58(7:58/km) 169/173bpm [1347b/km] 125/W 7.53/8.72kmph 11) 1km - 8:11(8:11/km) 166/172bpm [1357b/km] 123/W 7.34/8.31kmph 12) 1km - 8:09(8:09/km) 168/176bpm [1369b/km] 125/W 7.36/8.51kmph 13) 0.05km - 21(7:45/km) 163/168bpm [1262b/km] 125/W 7.75/8.28kmph	2.2mi, 22:45 Run - General 1) 1km - 6:42(6:42/km) 138/149bpm [923b/km] 154/W 8.96/9.76kmph 2) 1km - 6:10(6:10/km) 139/144bpm [858b/km] 162/W 9.72/10.47kmph 3) 1km - 6:18(6:18/km) 141/155bpm [888b/km] 161/W 9.53/11.08kmph 4) 0.5km - 3:36(7:09/km) 142/149bpm [1016b/km] 144/W 8.39/9.63kmph 8.2mi, 1:32:11 Run - General 1) 1km - 7:28(7:28/km) 128/144bpm [957b/km] 140/W 8.03/11.08kmph 2) 1km - 6:50(6:50/km) 139/148bpm [951b/km] 145/W 8.77/9.89kmph 3) 1km - 6:32(6:32/km) 141/147bpm [921b/km] 157/W 9.19/10.53kmph 4) 1km - 6:47(6:47/km) 141/148bpm [957b/km] 149/W 8.84/9.78kmph 5) 1km - 6:46(6:46/km) 144/161bpm [975b/km] 148/W 8.87/9.68kmph 6) 1km - 7:07(7:07/km) 143/157bpm [1017b/km] 141/W 8.43/10.23kmph 7) 1km - 6:56(6:56/km) 142/151bpm [985b/km] 145/W 8.65/9.65kmph 8) 1km - 6:44(6:44/km) 143/155bpm [964b/km] 147/W 8.9/9.78kmph 9) 1km - 7:08(7:08/km) 169/176bpm [1207b/km] 141/W 8.4/9.53kmph 10) 1km - 7:24(7:24/km) 175/184bpm [1295b/km] 135/W 8.11/10.08kmph 11) 1km - 7:04(7:04/km) 173/178bpm [1221b/km] 142/W 8.5/9.14kmph 12) 1km - 7:16(7:16/km) 170/178bpm [1235b/km] 139/W 8.26/8.98kmph 13) 1km - 7:14(7:14/km) 170/177bpm [1230b/km] 139/W 8.29/9.5kmph 14) 0.13km - 53(6:52/km) 174/178bpm [1194b/km] 135/W 8.74/9.48kmph	4.4mi, 1:00:05 Run - General 1) 1km - 7:59(7:59/km) 133/149bpm [1063b/km] 123/W 7.51/9.02kmph 2) 1km - 9:53(9:53/km) 137/148bpm [1354b/km] 106/W 6.07/10.2kmph 3) 1km - 7:32(7:32/km) 143/152bpm [1078b/km] 139/W 7.96/10.62kmph 4) 1km - 8:06(8:06/km) 154/184bpm [1248b/km] 126/W 7.41/9.5kmph 5) 1km - 7:46(7:46/km) 143/159bpm [1110b/km] 134/W 7.73/10.03kmph 6) 1km - 8:36(8:36/km) 159/173bpm [1367b/km] 120/W 6.98/9.4kmph 7) 1km - 10:07(10:07/km) 159/173bpm [1608b/km] 112/W 5.93/8.91kmph 4.1mi, 50:09 Run - General 1) 1km - 8:09(8:09/km) 168/185bpm [1368b/km] 126/W 7.37/8.69kmph 2) 1km - 7:47(7:47/km) 173/179bpm [1345b/km] 130/W 7.72/8.35kmph 3) 1km - 7:29(7:29/km) 174/183bpm [1303b/km] 135/W 8.01/8.72kmph 4) 1km - 7:21(7:21/km) 174/184bpm [1280b/km] 136/W 8.16/9.26kmph 5) 1km - 7:15(7:15/km) 176/184bpm [1276b/km] 137/W 8.27/9.23kmph 6) 1km - 7:31(7:31/km) 171/180bpm [1286b/km] 134/W 7.97/8.98kmph 7) 0.65km - 4:37(7:04/km) 174/181bpm [1231b/km] 141/W 8.48/9.6kmph	1.9mi, 21:44 Run - General 1) 1km - 7:16(7:16/km) 141/157bpm [1025b/km] 143/W 8.25/10.2kmph 2) 1km - 7:15(7:15/km) 145/162bpm [1052b/km] 145/W 8.27/9.14kmph 3) 1km - 6:44(6:44/km) 169/182bpm [1139b/km] 150/W 8.9/9.97kmph 4) 0.04km - 28(10:38/km) 171/175bpm [1819b/km] 117/W 5.64/9.68kmph 6.2mi, 1:13:18 Run - General 1) 1km - 7:52(7:52/km) 166/178bpm [1307b/km] 128/W 7.62/8.98kmph 2) 1km - 7:20(7:20/km) 174/179bpm [1275b/km] 138/W 8.19/9kmph 3) 1km - 7:24(7:24/km) 173/180bpm [1279b/km] 136/W 8.11/9.07kmph 4) 1km - 7:18(7:18/km) 173/179bpm [1263b/km] 137/W 8.22/8.96kmph 5) 1km - 7:14(7:14/km) 171/178bpm [1237b/km] 136/W 8.29/9.4kmph 6) 1km - 7:38(7:38/km) 169/182bpm [1290b/km] 132/W 7.86/8.93kmph 7) 1km - 7:28(7:28/km) 167/173bpm [1246b/km] 133/W 8.04/8.49kmph 8) 1km - 7:16(7:16/km) 169/175bpm [1227b/km] 136/W 8.27/9.14kmph 9) 1km - 6:48(6:48/km) 173/184bpm [1177b/km] 147/W 8.82/9.97kmph 10) 1km - 6:43(6:43/km) 175/187bpm [1174b/km] 152/W 8.94/10.44kmph 11) 0.04km - 19(7:47/km) 176/181bpm [1371b/km] 137/W 7.7/9.3kmph	0mi, 18:09 Cross - General 1) 0km - 18:09(0/km) 77/95bpm [INFb/km] 55cal 5/194rpm 7.5mi, 1:27:46 Run - General 1) 1km - 8:04(8:04/km) 130/152bpm [1048b/km] 126/W 7.44/9.65kmph 2) 1km - 7:13(7:13/km) 143/151bpm [1031b/km] 141/W 8.32/9.35kmph 3) 1km - 6:49(6:49/km) 143/148bpm [974b/km] 147/W 8.81/9.55kmph 4) 1km - 7:01(7:01/km) 149/178bpm [1046b/km] 141/W 8.55/9.37kmph 5) 1km - 6:53(6:53/km) 177/182bpm [1218b/km] 148/W 8.72/9.68kmph 6) 1km - 7:20(7:20/km) 174/182bpm [1275b/km] 136/W 8.19/8.76kmph 7) 1km - 6:38(6:38/km) 151/184bpm [1002b/km] 151/W 9.04/10.47kmph 8) 1km - 7:24(7:24/km) 156/174bpm [1154b/km] 142/W 8.11/9.76kmph 9) 1km - 7:29(7:29/km) 152/174bpm [1136b/km] 134/W 8.02/8.8kmph 10) 1km - 7:36(7:36/km) 170/177bpm [1293b/km] 132/W 7.89/8.68kmph 11) 1km - 8:00(8:00/km) 167/176bpm [1336b/km] 127/W 7.5/8.91kmph 12) 1km - 7:07(7:07/km) 173/188bpm [1231b/km] 141/W 8.43/10.56kmph 13) 0.05km - 14(4:40/km) 184/188bpm [860b/km] 180/W 12.84/11.36kmph	-
Sun 8th Dec Dec 8	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
6.5mi, 1:18:24 Run - General 1) 1km - 7:37(7:37/km) 135/153bpm [1029b/km] 134/W 7.87/9.55kmph 2) 1km - 7:24(7:24/km) 143/152bpm [1058b/km] 126/W 8.11/9.26kmph 3) 1km - 7:04(7:04/km) 142/152bpm [1004b/km] 137/W 8.48/9.58kmph 4) 1km - 7:46(7:46/km) 166/184bpm [1290b/km] 131/W 7.72/9.65kmph 5) 1km - 6:49(6:49/km) 179/188bpm [1221b/km] 155/W 8.79/10.65kmph 6) 1km - 7:35(7:35/km) 149/180bpm [1130b/km] 139/W 7.91/9.63kmph 7) 1km - 7:24(7:24/km) 147/180bpm [1087b/km] 136/W 8.11/13.59kmph 8) 1km - 7:27(7:27/km) 166/190bpm [1236b/km] 145/W 8.06/11.25kmph 9) 1km - 7:40(7:40/km) 179/190bpm [1373b/km] 134/W 7.82/10.94kmph 10) 1km - 8:07(8:07/km) 161/184bpm [1307b/km] 134/W 7.39/10.56kmph 11) 0.47km - 3:29(7:29/km) 161/171bpm [1204b/km] 142/W 8.02/9.48kmph	9.4mi, 2:01:45 Run - General 1) 1km - 6:58(6:58/km) 136/155bpm [948b/km] 134/W 8.61/14.88kmph 2) 1km - 8:03(8:03/km) 172/184bpm [1383b/km] 130/W 7.46/8.63kmph 3) 1km - 7:24(7:24/km) 178/186bpm [1316b/km] 135/W 8.12/9.4kmph 4) 1km - 7:29(7:29/km) 177/183bpm [1325b/km] 135/W 8.02/9.28kmph 5) 1km - 7:48(7:48/km) 173/178bpm [1348b/km] 128/W 7.7/8.68kmph 6) 1km - 8:17(8:17/km) 168/175bpm [1393b/km] 126/W 7.24/8.24kmph 7) 1km - 8:18(8:18/km) 166/176bpm [1376b/km] 123/W 7.24/8.43kmph 8) 1km - 8:26(8:26/km) 165/176bpm [1392b/km] 125/W 7.11/8.72kmph 9) 1km - 8:16(8:16/km) 168/179bpm [1387b/km] 123/W 7.26/8.41kmph 10) 1km - 8:44(8:44/km) 164/170bpm [1432b/km] 121/W 6.87/7.91kmph 11) 1km - 8:08(8:08/km) 167/174bpm [1358b/km] 119/W 7.38/8.33kmph 12) 1km - 8:38(8:38/km) 166/173bpm [1432b/km] 119/W 6.96/7.88kmph 13) 1km - 8:27(8:27/km) 164/174bpm [1386b/km] 127/W 7.1/8.33kmph 14) 1km - 7:47(7:47/km) 169/175bpm [1315b/km] 124/W 7.71/8.47kmph 15) 1km - 8:38(8:38/km) 157/176bpm [1356b/km] 117/W 6.94/10kmph 16) 0.06km - 26(6:54/km) 143/143bpm [988b/km] 163/W 8.69/10.2kmph	2.3mi, 26:32 Run - General 1) 1km - 8:23(8:23/km) 143/183bpm [1199b/km] 125/W 7.16/12.16kmph 2) 1km - 6:17(6:17/km) 188/195bpm [1182b/km] 159/W 9.55/11.25kmph 3) 1km - 6:09(6:09/km) 188/197bpm [1157b/km] 166/W 9.75/11.73kmph 4) 0.73km - 5:42(7:46/km) 181/187bpm [1406b/km] 132/W 7.73/10.47kmph 6.2mi, 1:30:12 Run - General 1) 1km - 11:58(11:58/km) 137/155bpm [1638b/km] 88/W 5.02/7.84kmph 2) 1km - 8:34(8:34/km) 142/152bpm [1215b/km] 117/W 7.01/8.76kmph 3) 1km - 8:36(8:36/km) 153/178bpm [1316b/km] 118/W 6.98/8.85kmph 4) 1km - 8:35(8:35/km) 172/178bpm [1476b/km] 118/W 6.99/8.85kmph 5) 1km - 8:53(8:53/km) 172/184bpm [1528b/km] 122/W 6.75/8.89kmph 6) 1km - 8:15(8:15/km) 173/180bpm [1426b/km] 125/W 7.28/8.55kmph 7) 1km - 8:05(8:05/km) 170/178bpm [1373b/km] 122/W 7.43/8.24kmph 8) 1km - 7:49(7:49/km) 172/181bpm [1344b/km] 129/W 7.68/8.29kmph 9) 1km - 10:25(10:25/km) 158/178bpm [1646b/km] 98/W 5.76/8.82kmph 10) 1km - 8:43(8:43/km) 140/157bpm [1221b/km] 118/W 6.88/9.97kmph 11) 0.04km - 20(7:39/km) 140/143bpm [1072b/km] 152/W 7.84/9.3kmph	4.4mi, 56:03 Run - General 1) 1km - 10:40(10:40/km) 136/170bpm [1451b/km] 100/W 5.62/9.35kmph 2) 1km - 7:12(7:12/km) 144/155bpm [1037b/km] 144/W 8.33/11.54kmph 3) 1km - 7:08(7:08/km) 140/153bpm [998b/km] 142/W 8.41/12.33kmph 4) 1km - 7:13(7:13/km) 142/151bpm [1024b/km] 141/W 8.32/12.2kmph 5) 1km - 6:45(6:45/km) 140/152bpm [945b/km] 150/W 8.88/9.92kmph 6) 1km - 6:52(6:52/km) 143/156bpm [983b/km] 150/W 8.73/10.47kmph 7) 1km - 10:06(10:06/km) 143/159bpm [1444b/km] 105/W 5.94/10.81kmph 8) 0.01km - 7(8:18/km) 142/143bpm [1179b/km] 133/W 7.23/8.59kmph 5mi, 1:04:49 Run - General 1) 1km - 8:58(8:58/km) 151/173bpm [1355b/km] 119/W 6.69/8.93kmph 2) 1km - 8:20(8:20/km) 143/153bpm [1192b/km] 123/W 7.2/8.41kmph 3) 1km - 7:52(7:52/km) 145/163bpm [1141b/km] 127/W 7.62/8.41kmph 4) 1km - 9:11(9:11/km) 144/162bpm [1322b/km] 111/W 6.53/10.88kmph 5) 1km - 7:23(7:23/km) 145/162bpm [1071b/km] 137/W 8.12/9.05kmph 6) 1km - 7:50(7:50/km) 143/151bpm [1119b/km] 127/W 7.66/8.43kmph 7) 1km - 7:25(7:25/km) 153/179bpm [1135b/km] 136/W 8.09/10.08kmph 8) 1km - 7:03(7:03/km) 175/184bpm [1234b/km] 143/W 8.51/9.28kmph 9) 0.11km - 47(7:08/km) 174/176bpm [1240b/km] 146/W 8.42/9.26kmph	6.2mi, 1:20:09 Run - General 1) 1km - 8:08(8:08/km) 132/148bpm [1074b/km] 124/W 7.38/8.31kmph 2) 1km - 7:33(7:33/km) 143/151bpm [1080b/km] 137/W 7.95/9.18kmph 3) 1km - 7:29(7:29/km) 146/161bpm [1093b/km] 131/W 8.02/8.69kmph 4) 1km - 7:50(7:50/km) 160/178bpm [1253b/km] 127/W 7.66/8.53kmph 5) 1km - 8:00(8:00/km) 168/175bpm [1344b/km] 127/W 7.5/8.33kmph 6) 1km - 8:02(8:02/km) 169/175bpm [1356b/km] 125/W 7.48/8.63kmph 7) 1km - 8:12(8:12/km) 171/178bpm [1401b/km] 122/W 7.33/8.09kmph 8) 1km - 8:11(8:11/km) 167/175bpm [1367b/km] 123/W 7.33/8.13kmph 9) 1km - 8:31(8:31/km) 168/179bpm [1429b/km] 118/W 7.05/7.74kmph 10) 1km - 8:02(8:02/km) 167/174bpm [1341b/km] 126/W 7.47/8.45kmph 11) 0.03km - 13(8:25/km) 170/172bpm [1432b/km] 107/W 7.12/7.45kmph	7.5mi, 1:41:45 Run - General 1) 1km - 9:28(9:28/km) 153/177bpm [1449b/km] 114/W 6.34/10.65kmph 2) 1km - 8:10(8:10/km) 172/179bpm [1405b/km] 121/W 7.35/8.02kmph 3) 1km - 8:33(8:33/km) 168/175bpm [1437b/km] 120/W 7.02/8.07kmph 4) 1km - 8:20(8:20/km) 167/175bpm [1393b/km] 123/W 7.19/8.55kmph 5) 1km - 8:23(8:23/km) 166/173bpm [1390b/km] 120/W 7.16/7.79kmph 6) 1km - 7:50(7:50/km) 169/178bpm [1322b/km] 125/W 7.67/8.43kmph 7) 1km - 8:40(8:40/km) 165/176bpm [1429b/km] 125/W 6.93/8.24kmph 8) 1km - 8:17(8:17/km) 166/174bpm [1375b/km] 116/W 7.24/8.41kmph 9) 1km - 8:29(8:29/km) 164/176bpm [1392b/km] 120/W 7.07/7.98kmph 10) 1km - 8:36(8:36/km) 164/173bpm [1409b/km] 122/W 6.98/8.18kmph 11) 1km - 8:42(8:42/km) 164/171bpm [1427b/km] 120/W 6.9/8.04kmph 12) 1km - 7:32(7:32/km) 172/179bpm [1296b/km] 124/W 7.96/9.4kmph 13) 0.11km - 45(7:09/km) 178/180bpm [1272b/km] 143/W 8.4/8.82kmph	3.1mi, 30:23 Run - General 1) 1km - 6:34(6:34/km) 139/147bpm [913b/km] 153/W 9.14/12.16kmph 2) 1km - 6:03(6:03/km) 142/148bpm [859b/km] 169/W 9.92/11.08kmph 3) 1km - 5:40(5:40/km) 144/165bpm [817b/km] 175/W 10.58/12.08kmph 4) 1km - 5:42(5:42/km) 148/162bpm [843b/km] 174/W 10.53/12.5kmph 5) 1km - 6:13(6:13/km) 149/161bpm [927b/km] 165/W 9.64/13.28kmph 6) 0.02km - 10(11:20/km) 150/154bpm [1699b/km] 124/W 5.3/7.91kmph 4.4mi, 59:19 Run - General 1) 1km - 9:48(9:48/km) 138/151bpm [1353b/km] 106/W 6.12/8.24kmph 2) 1km - 8:38(8:38/km) 143/158bpm [1234b/km] 113/W 6.96/8.31kmph 3) 1km - 9:00(9:00/km) 142/155bpm [1278b/km] 118/W 6.67/8.68kmph 4) 1km - 7:54(7:54/km) 144/158bpm [1138b/km] 131/W 7.6/8.55kmph 5) 1km - 9:02(9:02/km) 143/153bpm [1291b/km] 110/W 6.65/8.57kmph 6) 1km - 6:45(6:45/km) 141/146bpm [951b/km] 142/W 8.9/10.65kmph 7) 1km - 6:55(6:55/km) 142/147bpm [983b/km] 145/W 8.67/10.35kmph 8) 0.15km - 1:18(8:35/km) 142/143bpm [1220b/km] 133/W 6.99/7.71kmph
Sun 15th Dec Dec 15	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
6.2mi, 1:15:53 Run - General 1) 1km - 7:24(7:24/km) 143/161bpm [1059b/km] 122/W 8.1/9.4kmph 2) 1km - 7:02(7:02/km) 142/151bpm [998b/km] 145/W 8.54/9.89kmph 3) 1km - 7:36(7:36/km) 143/156bpm [1086b/km] 142/W 7.9/11.08kmph 4) 1km - 7:45(7:45/km) 145/161bpm [1124b/km] 138/W 7.74/10.05kmph 5) 1km - 7:51(7:51/km) 151/177bpm [1186b/km] 131/W 7.64/10.2kmph 6) 1km - 6:55(6:55/km) 149/182bpm [1030b/km] 138/W 8.68/10.14kmph 7) 1km - 7:20(7:20/km) 147/181bpm [1079b/km] 135/W 8.18/10.4kmph 8) 1km - 7:53(7:53/km) 161/192bpm [1269b/km] 131/W 7.61/13.64kmph 9) 1km - 7:26(7:26/km) 145/158bpm [1078b/km] 135/W 8.07/12kmph 10) 1km - 8:33(8:33/km) 161/182bpm [1377b/km] 133/W 7.02/9.86kmph 11) 0.01km - 8(8:37/km) 171/171bpm [1475b/km] 118/W 6.96/7.47kmph	9.3mi, 2:12:32 Run - General 1) 1km - 8:43(8:43/km) 141/177bpm [1230b/km] 119/W 6.88/8.47kmph 2) 1km - 8:32(8:32/km) 171/182bpm [1458b/km] 120/W 7.04/8.14kmph 3) 1km - 8:32(8:32/km) 169/176bpm [1441b/km] 119/W 7.04/8.22kmph 4) 1km - 10:06(10:06/km) 155/174bpm [1564b/km] 100/W 5.95/8.55kmph 5) 1km - 8:21(8:21/km) 143/149bpm [1194b/km] 122/W 7.19/8.26kmph 6) 1km - 8:40(8:40/km) 143/153bpm [1240b/km] 115/W 6.92/7.93kmph 7) 1km - 9:01(9:01/km) 149/169bpm [1342b/km] 117/W 6.66/7.63kmph 8) 1km - 9:23(9:23/km) 161/167bpm [1511b/km] 112/W 6.39/7.21kmph 9) 1km - 8:55(8:55/km) 164/169bpm [1462b/km] 114/W 6.73/7.84kmph 10) 1km - 9:02(9:02/km) 163/170bpm [1471b/km] 108/W 6.65/7.88kmph 11) 1km - 9:03(9:03/km) 162/173bpm [1465b/km] 115/W 6.63/7.5kmph 12) 1km - 8:52(8:52/km) 162/169bpm [1435b/km] 121/W 6.77/7.93kmph 13) 1km - 9:14(9:14/km) 160/184bpm [1478b/km] 108/W 6.49/9.05kmph 14) 1km - 8:02(8:02/km) 153/177bpm [1228b/km] 123/W 7.47/8.29kmph 15) 1km - 7:54(7:54/km) 171/180bpm [1352b/km] 125/W 7.59/9.21kmph 16) 0.03km - 15(7:08/km) 178/178bpm [1269b/km] 149/W 8.42/9.09kmph	6.2mi, 1:19:34 Run - General 1) 1km - 8:44(8:44/km) 134/156bpm [1170b/km] 120/W 6.87/8.87kmph 2) 1km - 8:14(8:14/km) 171/178bpm [1406b/km] 122/W 7.29/8.02kmph 3) 1km - 8:29(8:29/km) 170/177bpm [1441b/km] 118/W 7.08/7.95kmph 4) 1km - 8:02(8:02/km) 172/182bpm [1380b/km] 127/W 7.48/8.39kmph 5) 1km - 7:50(7:50/km) 174/183bpm [1363b/km] 128/W 7.66/8.28kmph 6) 1km - 9:58(9:58/km) 150/175bpm [1495b/km] 101/W 6.02/8.93kmph 7) 1km - 7:18(7:18/km) 144/160bpm [1051b/km] 138/W 8.22/9.42kmph 8) 1km - 6:49(6:49/km) 144/158bpm [981b/km] 146/W 8.81/9.92kmph 9) 1km - 7:00(7:00/km) 140/160bpm [979b/km] 144/W 8.58/9.78kmph 10) 1km - 6:55(6:55/km) 144/155bpm [996b/km] 146/W 8.68/10kmph 11) 0.04km - 17(7:16/km) 142/143bpm [1032b/km] 155/W 8.25/9.45kmph	10.4mi, 2:06:41 Bike - General 1) 1km - 8:01(8:01/km) 133/147bpm [1066b/km] 121/W 7.49/9.55kmph 2) 1km - 8:15(8:15/km) 143/155bpm [1179b/km] 135/W 7.28/9.37kmph 3) 1km - 8:24(8:24/km) 144/159bpm [1210b/km] 136/W 7.14/9.48kmph 4) 1km - 11:11(11:11/km) 140/179bpm [1566b/km] 101/W 5.36/10.03kmph 5) 1km - 10:55(10:55/km) 147/180bpm [1604b/km] 88/W 5.5/12.33kmph 6) 1km - 7:29(7:29/km) 150/168bpm [1123b/km] 137/W 8.01/10.71kmph 7) 1km - 7:15(7:15/km) 143/153bpm [1036b/km] 140/W 8.28/9.89kmph 8) 1km - 8:15(8:15/km) 156/180bpm [1287b/km] 145/W 7.27/9.81kmph 9) 1km - 12:43(12:43/km) 122/167bpm [1550b/km] 64/W 4.72/50kmph 10) 1km - 1:16(1:16/km) 109/111bpm [139b/km] 775/W 47.13/50.71kmph 11) 1km - 1:49(1:49/km) 97/107bpm [176b/km] 551/W 33.07/58.06kmph 12) 1km - 1:22(1:22/km) 91/97bpm [125b/km] 677/W 43.73/55.39kmph 13) 1km - 1:07(1:07/km) 80/85bpm [89b/km] 913/W 53.94/64.29kmph 14) 1km - 1:53(1:53/km) 82/86bpm [154b/km] 558/W 31.98/52.94kmph 15) 1km - 1:32(1:32/km) 85/91bpm [131b/km] 700/W 38.93/47.37kmph 16) 1km - 14:12(14:12/km) 106/126bpm [1505b/km] 61/W 4.23/57.14kmph 17) 0.65km - 21:04(32:16/km) 86/106bpm [2775b/km] 6/W 1.86/16.36kmph 3.8mi, 56:16 Run - General 1) 1km - 9:42(9:42/km) 152/175bpm [1473b/km] 105/W 6.19/8.26kmph 2) 1km - 9:36(9:36/km) 162/175bpm [1555b/km] 112/W 6.25/9.02kmph 3) 1km - 8:37(8:37/km) 143/154bpm [1233b/km] 119/W 6.96/8.31kmph 4) 1km - 8:26(8:26/km) 157/172bpm [1325b/km] 118/W 7.11/8.28kmph 5) 1km - 8:53(8:53/km) 142/147bpm [1260b/km] 116/W 6.76/8.65kmph 6) 1km - 9:59(9:59/km) 142/161bpm [1418b/km] 106/W 6.01/8.53kmph 7) 0.06km - 1:03(17:04/km) 143/148bpm [2441b/km] 90/W 3.51/7.45kmph	7.5mi, 1:45:19 Run - General 1) 1km - 9:39(9:39/km) 170/179bpm [1640b/km] 108/W 6.22/7.2kmph 2) 1km - 9:09(9:09/km) 147/178bpm [1345b/km] 110/W 6.56/7.41kmph 3) 1km - 8:51(8:51/km) 143/152bpm [1264b/km] 112/W 6.79/7.42kmph 4) 1km - 8:28(8:28/km) 143/153bpm [1211b/km] 117/W 7.09/8.14kmph 5) 1km - 8:34(8:34/km) 143/152bpm [1226b/km] 119/W 7/8.24kmph 6) 1km - 8:33(8:33/km) 165/179bpm [1411b/km] 118/W 7.02/8.04kmph 7) 1km - 8:20(8:20/km) 167/177bpm [1392b/km] 121/W 7.2/8.96kmph 8) 1km - 8:47(8:47/km) 166/172bpm [1458b/km] 113/W 6.83/7.84kmph 9) 1km - 8:35(8:35/km) 166/173bpm [1424b/km] 119/W 6.99/7.69kmph 10) 1km - 9:11(9:11/km) 166/173bpm [1524b/km] 112/W 6.53/8.16kmph 11) 1km - 8:27(8:27/km) 168/175bpm [1418b/km] 118/W 7.11/7.95kmph 12) 1km - 8:21(8:21/km) 167/173bpm [1394b/km] 119/W 7.19/7.98kmph 13) 0.05km - 25(8:16/km) 166/168bpm [1371b/km] 123/W 7.26/7.68kmph	9.7mi, 2:22:39 Run - General 1) 1km - 8:18(8:18/km) 133/144bpm [1103b/km] 123/W 7.23/12.77kmph 2) 1km - 8:29(8:29/km) 145/165bpm [1230b/km] 119/W 7.07/7.84kmph 3) 1km - 8:17(8:17/km) 171/179bpm [1415b/km] 122/W 7.25/8.24kmph 4) 1km - 8:28(8:28/km) 166/175bpm [1405b/km] 118/W 7.09/7.89kmph 5) 1km - 8:21(8:21/km) 170/175bpm [1418b/km] 120/W 7.19/9.23kmph 6) 1km - 8:13(8:13/km) 172/183bpm [1413b/km] 123/W 7.3/8.33kmph 7) 1km - 8:19(8:19/km) 164/176bpm [1365b/km] 123/W 7.21/8.51kmph 8) 1km - 8:16(8:16/km) 166/172bpm [1372b/km] 122/W 7.26/8.96kmph 9) 1km - 8:02(8:02/km) 143/152bpm [1148b/km] 125/W 7.47/8.22kmph 10) 1km - 8:09(8:09/km) 166/172bpm [1353b/km] 124/W 7.36/8.49kmph 11) 1km - 8:21(8:21/km) 165/172bpm [1379b/km] 124/W 7.18/8.31kmph 12) 1km - 7:35(7:35/km) 168/183bpm [1275b/km] 138/W 7.91/9.73kmph 13) 1km - 7:35(7:35/km) 172/185bpm [1305b/km] 137/W 7.91/9.92kmph 14) 1km - 7:21(7:21/km) 144/156bpm [1058b/km] 143/W 8.16/10.91kmph 15) 1km - 7:16(7:16/km) 165/180bpm [1198b/km] 134/W 8.26/9.5kmph 16) 0.66km - 21:40(32:35/km) 129/180bpm [4203b/km] 18/W 1.84/17.73kmph	-

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