Wally

Last on at 7pm, 28th Dec 2024

M45

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Stourbridge RC

Races
159
Miles
22024
Miles
139
Miles
2066
Miles
59
WAVA
73.67%
5k
18:26
5M
30:40
10k
37:32
10M
1:02:28
Half
1:21:10
20M
2:28:56
Mara
2:57:27

About Me
I took up running back in 1993 aged 16 as something to do over the summer and used to train before my part-time job started at 7am. Whereas lots of people say "I haven't run since school" for me it's "I didn't run until I left school"! Did my first marathon (London) in 1995 (age 18) in 5h37m! For a few years thereafter I ran intermittently but still did the occasional marathon and improved each time. After never really committing to a running club, I joined Stourbridge RC in late 2006, have continued to improve and have never looked back. Despite cutting down my training since our first-born arrived in November 2008 I've somehow continued to improve. As I write in June 2011, this year's already included PBs at 10k, 5 miles and 5k. I'll probably make an attempt on my half marathon PB in the autumn (before our second-born arrives!) but have quit marathons for the time being after 7 attempts and a best of 3:29. I also dabble in a bit of fell running with a best time of 1:36 (in the rain!) for the Snowdon International (that's the one that goes straight up and down). I have to limit it as it tends to cause me back trouble but there's nothing better than running out there in the hills. Show More...

About Me

I took up running back in 1993 aged 16 as something to do over the summer and used to train before my part-time job started at 7am. Whereas lots of people say "I haven't run since school" for me it's "I didn't run until I left school"!

Did my first marathon (London) in 1995 (age 18) in 5h37m! For a few years thereafter I ran intermittently but still did the occasional marathon and improved each time.

After never really committing to a running club, I joined Stourbridge RC in late 2006, have continued to improve and have never looked back. Despite cutting down my training since our first-born arrived in November 2008 I've somehow continued to improve.

As I write in June 2011, this year's already included PBs at 10k, 5 miles and 5k. I'll probably make an attempt on my half marathon PB in the autumn (before our second-born arrives!) but have quit marathons for the time being after 7 attempts and a best of 3:29.

I also dabble in a bit of fell running with a best time of 1:36 (in the rain!) for the Snowdon International (that's the one that goes straight up and down). I have to limit it as it tends to cause me back trouble but there's nothing better than running out there in the hills.

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Recent Training
27th Dec	General	6mi	41:50
23rd Dec	General	6mi	54:35
15th Dec	General	6mi	41:09
12th Dec	General	5.5mi	49:51
11th Dec	General	7.5mi	1:07:07

12 Month Benchmarks	Run	Bike
Mile	6:30	2:50
5k	20:38	11:13
5mi	33:20	21:22
10k	41:48	30:04
10mi	1:08:06	49:37
Half	1:40:40	1:06:14

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Best Times
Best WAVA

Dist	Races	2001	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
2.8mi	1									22:44 50.10									22:44 8:16/mi	50.10
3mi	3								25:07 49.49	33:54 36.78									25:07 8:22/mi	49.49
5km	7						18:26 69.72				19:55 65.21				18:50 70.81	18:49 71.92	23:48 56.86		18:26 5:56/mi	71.92
6km	3								26:05 59.93				24:11 65.99	24:21 66.02					24:11 6:29/mi	66.02
4mi	1								37:11 45.06										37:11 9:18/mi	45.06
4.5mi	1						39:13 48.21												39:13 8:43/mi	48.21
8km	4									33:31 62.76									33:31 6:45/mi	62.76
5mi	8	37:25 56.30					33:57 62.05	32:26 64.99	32:22 65.20		31:41 66.95	32:13 66.09		31:30 68.71		30:40 71.09			30:40 6:08/mi	71.09
5.3mi	1						41:31 53.92												41:31 7:50/mi	53.92
5.6mi	1										39:29 60.42								39:29 7:03/mi	60.42
6mi	3							44:31 57.28	42:22 60.30		41:29 61.96								41:29 6:55/mi	61.96
6.2mi	2							45:10 58.40									40:49 66.97		40:49 6:35/mi	66.97
10km	64		41:39 63.39		41:43 63.28	42:47 61.71	39:40 66.55	39:24 67.11	39:25 67.20	39:51 66.47	39:17 67.60	40:47 65.33	39:54 67.36	38:51 69.19	37:44 71.63	37:32 72.99	37:58 72.16	37:57 72.76	37:32 6:02/mi	72.99
7mi	2							51:47 57.96											51:47 7:24/mi	57.96
12km	10									49:17 65.21									49:17 6:37/mi	65.21
14km	1							1:07:06 56.26											1:07:06 7:43/mi	56.26
10mi	12		1:08:51 63.54		1:15:53 57.65		1:07:49 64.51	1:32:34 47.29	1:10:32 62.06	1:36:38 45.36					1:02:28 71.89				1:02:28 6:15/mi	71.89
13.1mi	17			1:31:04 63.66	1:32:03 62.98	1:52:39 51.46	1:29:57 64.45	1:28:39 65.40		1:26:49 66.97				1:26:09 68.53	1:25:09 69.33		1:21:10 73.67		1:21:10 6:12/mi	73.67
13.1mi	1							1:34:40 61.29											1:34:40 7:13/mi	61.29
14mi	1							1:56:27 53.44											1:56:27 8:19/mi	53.44
20mi	4						2:39:09 57.28	2:28:56 61.21											2:28:56 7:27/mi	61.21
26.2mi	5		4:14:21 47.79				3:46:30 53.67	3:29:15 58.09								3:10:17 65.44		2:57:27 71.19	2:57:27 6:46/mi	71.19

2018		Result	WAVA	Distance
13 May	Market Drayton 10k	39:36	69.73	10km
8 Apr	Greater Manchester Marathon PB	2:57:27	71.19	26.2mi
7 Jan	Telford 10K SB	37:57	72.76	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run	1:24:12	71.55	13.1mi
15 Jul	Beeston parkrun SB	23:48	56.86	5km
12 Jul	Worcestershire County Midweek Series Race 3 Droitwich	42:27	64.54	10km
17 May	Worcestershire County Summer Midweek Series Race 1	40:20	67.93	10km
7 May	Market Drayton 10k SB	37:58	72.16	10km
12 Mar	Adidas Silverstone half marathon PB	1:21:10	73.67	13.1mi
14 Jan	Birmingham XC League Division 3 - Droitwich PB	40:49	66.97	6.2mi
2016		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K PB	37:32	72.99	10km
1 Oct	Highbury Fields parkrun SB	18:49	71.92	5km
8 May	Market Drayton 10k	38:44	70.23	10km
17 Apr	Lilleshall Monumental 10K	41:13	66.00	10km
10 Apr	Greater Manchester Marathon SB	3:10:17	65.44	26.2mi
28 Feb	Action Heart 5 Mile Heartrun PB	30:40	71.09	5mi
2015		Result	WAVA	Distance
13 Dec	Sneyd Striders Xmas Pudding Run PB	1:02:28	71.89	10mi
10 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain			12km
4 Jun	The Gavin Tipper 5 K SB	18:50	70.81	5km
20 May	Worcestershire County Summer Midweek Series Race 1	40:17	67.10	10km
10 May	Market Drayton 10k SB	37:44	71.63	10km
8 Mar	MK Half SB	1:25:09	69.33	13.1mi
2014		Result	WAVA	Distance
21 Dec	Wolverhampton & Bilston A.C. Turkey Trot SB	31:30	68.71	5mi
30 Nov	Suicide Six			6mi
15 Nov	North Staffs XC 3 (Mens) - Park Hall	43:59	61.45	10km
18 Oct	Midlands XC Relays SB	24:21	66.02	6km
14 Sep	Lake Vyrnwy Half Marathon SB	1:26:09	68.53	13.1mi
20 Jul	Worcester Pitchcroft 10k	38:52	69.16	10km
20 Jun	Blakedown Bolt	41:49	64.28	10km
11 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	52:30	62.08	12km
11 May	Market Drayton 10K SB	38:51	69.19	10km
15 Mar	Spring Shakespeare Half	1:30:31	64.89	13.1mi
22 Feb	English National XC Championships (Men)	50:27	64.60	12km
2013		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10K SB	39:54	67.36	10km
5 Oct	Midlands XC Relays PB	24:11	65.99	6km
7 Aug	Worcestershire County Summer Midweek Series Race 4	33:26	63.63	8km
12 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	51:22	63.15	12km
8 Jun	Man Versus Horse			22mi
31 Mar	Ironbridge Half Marathon	1:29:09	66.15	13.2mi
24 Mar	Ironbridge Half Marathon			13.2mi
26 Jan	Midlands County Champs XC	47:02	68.97	12km
12 Jan	Birmingham XC League. Division 3. Droitwich	50:17	53.20	10km
2012		Result	WAVA	Distance
10 Nov	Birmingham XC League ALL DIVISIONS (Newbold Comyn, Leamington) - 1 of 4	46:21	57.71	10km
27 Oct	North Staffs XC league (Mens) Race 2-Park Hall	44:10	60.57	10km
22 Jun	Blakedown Bolt	42:33	62.61	10km
10 Jun	Welsh Castles Relay Stage 14 Builth Wells to Drovers Arms	1:18:58	60.47	10.8mi
16 May	Worcestershire County Summer Midweek Series Race 1 SB	40:47	65.33	10km
26 Feb	Action Heart 5 Mile SB	32:13	66.09	5mi
28 Jan	Midland XC Championships - Senior Men	50:28	64.03	12km
14 Jan	Birmingham XC League Division 3 - Baggeridge Park	44:35	59.76	10km
2011		Result	WAVA	Distance
3 Dec	Birmingham XC League. Division 3. Burbage Common, Nuneaton	43:32	61.20	10km
20 Nov	Suicide Six PB	41:29	61.96	6mi
20 Jul	Worcestershire County Midweek Series Race 3 Droitwich	39:58	66.44	10km
7 Jun	The Gavin Tipper 5K SB	19:55	65.21	5km
5 Jun	Wombourne Half Marathon POSTPONED UNTIL OCT 30TH			13.1mi
4 May	Dick Blackburn DK10k road race SB	39:17	67.60	10km
27 Mar	the March Hair Raiser 10K PB	39:29	60.42	5.6mi
27 Feb	Action Heart 5 SB	31:41	66.95	5mi
19 Feb	English National XC Championships (Men): Alton Towers	51:24	51.66	10km
15 Jan	Birmingham XC League. Division 3. Sphinx.	40:21	65.81	10km
2010		Result	WAVA	Distance
11 Dec	North Staffs XC 4 [Mens race]- Westwood	36:50	72.09	10km
13 Nov	North Staffs XC 3 [Mens race]- Stafford Common	46:50	56.70	10km
30 Oct	Birmingham XC League ALL DIVISIONS (Newbold Comyn, Leamington) - 1 of 4	45:54	57.85	10km
24 Oct	Birmingham Half Marathon SB	1:26:49	66.97	13.1mi
11 Aug	Midweek Summer Series Race 4, Halesowen PB	33:31	62.76	8km
24 Jul	Snowdon International Race SB	1:36:38	45.36	10mi
14 Jul	Midweek Summer Series Race 3, Droitwich SB	39:51	66.47	10km
25 Jun	Blakedown Bolt	42:34	62.23	10km
9 Jun	Midweek Summer Series Race 2, Redditch PB	49:17	65.21	12km
2 Jun	Batch Bash SB	33:54	36.78	3mi
19 May	Midweek Summer Series Race 1, Hagley			10km
16 May	Sheriffhales Shuffle	46:50	64.19	7mi
21 Apr	Wrekin Streak PB	22:44	50.10	2.75mi
21 Mar	Ironbridge Half Marathon	1:34:41	61.30	13.1mi
21 Feb	THE 14th RUNAROUND WYRE FOREST MULTI-TERRAIN 8			8.5mi
30 Jan	Midlands Cross Country Championships	57:21	56.04	12km
16 Jan	Birmingham XC League, Division 2, Race 3 of 4	39:41	66.75	10km
2009		Result	WAVA	Distance
15 Nov	Suicide Six(ish) SB	42:22	60.30	6mi
24 Oct	Birmingham XC League ALL DIVISIONS (Senneleys Park) - 1 of 4	41:42	63.52	10km
4 Oct	Badger Bite SB	26:05	59.93	6km
27 Sep	Shuttle 10K SB	39:25	67.20	10km
26 Aug	Ragleth Fell Race PB	37:11	45.06	4mi
12 Aug	Midweek Summer Series Race 4	32:19	64.94	8km
18 Jul	34th International Snowdon Race	1:37:33	44.87	10mi
15 Jul	Midweek Summer Series Race 3	44:25	59.53	10km
24 Jun	Pontesbury Fell Race PB	25:07	49.49	3mi
19 Jun	Blakedown Bolt	41:49	63.23	10km
10 Jun	Midweek Summer Series Race 2	50:31	63.51	12km
20 May	MidWeek Summer Series Race 1	43:51	60.30	10km
17 May	Cure Leukaemia 10km Race	40:01	66.07	10km
17 May	Cure Leukaemia 5km	19:58	64.56	5km
13 May	Caradoc Classic	31:53	45.79	3.5mi
6 May	DK 10K	39:29	66.96	10km
5 Apr	Chedworth Roman Trail SB	1:10:32	62.06	10mi
4 Apr	Midlands Men's 12-Stage Road Relays - Short Leg	18:31	67.13	3mi
29 Mar	Wrekin Fell Race			5.5mi
22 Feb	Action Heart 5 SB	32:22	65.20	5mi
21 Feb	National XC Championship 12k - Parliament Hill (Senior Men)	56:58	56.32	12km
17 Jan	Birmingham & District XC League-Div2-Sphinx	40:18	65.61	10km
10 Jan	Worcestershire Cross Country Champs (Senior Men)	41:29	61.10	9.6km
2008		Result	WAVA	Distance
21 Dec	Telford 10k SB	39:24	67.11	10km
14 Dec	Mortimer Forest Fell Race SB	1:32:34	47.29	10mi
16 Nov	Suicide Six(ish) SB	44:31	57.28	6mi
2 Nov	Uffmoor Shuffle	46:20	57.06	10km
25 Oct	Birmingham XC League R1 (Inc UKA UK Cross Challenge)	44:01	60.07	10km
19 Oct	Bells of Pattingham PB	51:47	57.96	7mi
18 Oct	Park Hall North Staffs Cross Country League	48:23	54.65	10km
5 Oct	Great North Run	1:38:12	59.05	13.1mi
28 Sep	KINVER ROTARY 10k SB	45:10	58.40	6.2mi
16 Aug	Race the Train PB	1:56:27	53.44	14mi
13 Aug	Mid week series R4 Halesowen	34:44	60.35	8km
3 Aug	Tenbury 10k	43:05	61.30	10km
9 Jul	Mid week series R3 Droitwich	40:43	64.86	10km
5 Jul	Birmingham Black Country Half Marathon	1:34:05	61.62	13.1mi
29 Jun	Timberhonger 10k	42:59	61.44	10km
18 May	St Michael's Hospice Hereford Half Marathon PB	1:34:40	61.29	13.11mi
11 May	Cobra Classic PB	1:07:06	56.26	14km
7 May	DK 10k	42:30	62.14	10km
5 May	Haughmond Hill Handicap	1:03:36	61.53	9mi
13 Apr	London Marathon SB	3:29:15	58.09	26.2mi
15 Mar	Rhayader Round the Lakes	2:44:05	55.56	20mi
2 Mar	Gloucester 20 PB	2:28:56	61.21	20mi
24 Feb	Action Heart 5 SB	32:26	64.99	5mi
23 Feb	National Cross Country Championships	48:07	55.23	6.25mi
17 Feb	Village Bakery Half Marathon SB	1:28:39	65.40	13.1mi
26 Jan	Midland Cross Country Champs (Senior Men)	57:44	55.52	12km
19 Jan	Birmingham XC League, Division 2 (Race 3)	40:37	58.30	9km
2007		Result	WAVA	Distance
16 Dec	Mortimer Forest Fell Race	1:27:47	49.84	10mi
9 Dec	Sneyd Striders Xmas Pudding Run	1:11:34	61.13	10mi
8 Dec	Westwood high school ( North Staffs Cross Country ) PB	39:13	48.21	4.5mi
18 Nov	Suicide Six(ish)	51:40	51.12	10km
23 Sep	The Shuttle / Mercer 10k	45:02	58.65	10km
9 Sep	Lake Vyrnwy Half Marathon SB	1:29:57	64.45	13.1mi
15 Aug	August Midweek Halesowen 8k	33:27	78.92	10km
28 Jul	International Snowdon Race	1:39:27	43.99	10mi
22 Jul	Trentham 10 SB	1:07:49	64.51	10mi
17 Jul	Himley Park 5k PB	18:26	69.72	5km
11 Jul	July Midweek Droitwich SB	39:40	66.55	10km
22 Jun	Blakedown Bolt	45:34	57.94	10km
13 Jun	June Midweek Redditch	50:44	52.04	10km
8 Jun	The TCI Friday Hill Series- Race 2 PB	41:31	53.92	5.3mi
7 Jun	DUDLEY KINGSWINFORD ACTION HEART 5k M.T.	17:30	73.44	5km
20 May	St Michael's Hereford Half Marathon	1:32:06	62.95	13.1mi
9 May	May Midweek	42:18	62.41	10km
2 May	DK 10K	43:33	60.62	10km
22 Apr	London Marathon SB	3:46:30	53.67	26.2mi
1 Apr	San Domenico 20 SB	2:39:09	57.28	20mi
11 Mar	Stafford 20	2:55:27	51.96	20mi
25 Feb	Action Heart 5 SB	33:57	62.05	5mi
18 Feb	Village Bakery Half Marathon (Wrexham)	1:34:22	61.44	13.1mi
14 Jan	Rough 'n' Tumble 10	1:33:01	47.03	10mi
2006		Result	WAVA	Distance
17 Dec	Telford 10k SB	42:47	61.71	10km
19 Nov	Suicide Six(ish)	52:52	49.94	10km
17 Sep	New Forest Half Marathon SB	1:52:39	51.46	13.1mi
17 Jun	Stourbridge Stumble	52:41	50.11	10km
2005		Result	WAVA	Distance
11 Dec	Hartshill Heartbreaker SB	1:15:53	57.65	10mi
11 Sep	Lake Vyrnwy Half Marathon	1:35:58	60.41	13.1mi
12 Jun	Potters half SB	1:32:03	62.98	13.1mi
15 May	Bromsgrove LRF 10k SB	41:43	63.28	10km
4 May	DK 10k	46:49	56.39	10km
24 Apr	Midlands Lung Run	42:41	61.85	10km
27 Mar	Crewe 10k	44:30	59.33	10km
2004		Result	WAVA	Distance
18 Jan	Four Villages Half Marathon SB	1:31:04	63.66	13.1mi
2003		Result	WAVA	Distance
27 Dec	Roman 10k SB	41:39	63.39	10km
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:08:51	63.54	10mi
13 Apr	London Marathon SB	4:14:21	47.79	26.2mi
2001		Result	WAVA	Distance
28 Oct	Walsall Flyer SB	37:25	56.30	5mi

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	6	0	0	0	0	6
2024	107	80	172	94	144	117	4	39	103	80	70	61	1068
2024	0	0	0	0	0	0	0	15	42	0	0	0	57
2023	150	162	198	94	117	100	111	75	160	94	112	28	1398
2023	0	0	0	0	0	0	0	21	0	0	0	0	21
2022	112	113	186	108	107	104	76	27	110	164	154	56	1317
2022	0	0	0	2	0	2	8	0	0	0	0	0	12
2021	0	2	0	0	0	0	0	0	0	0	0	0	2
2021	79	84	66	54	75	74	97	73	111	95	56	82	944
2021	0	4	13	22	0	2	11	4	0	0	0	0	56
2020	233	227	159	55	102	136	108	115	182	188	181	43	1728
2020	0	0	3	0	7	17	32	11	0	0	0	0	69
2019	0	0	0	2	0	0	0	0	0	0	0	0	2
2019	84	73	67	99	93	97	161	123	71	90	132	111	1201
2019	0	0	0	5	0	0	0	0	0	0	0	0	5
2018	216	217	209	78	66	69	12	79	45	80	60	42	1172
2018	0	0	0	0	0	10	60	2	0	0	0	0	72
2017	151	148	87	81	96	71	138	159	123	88	145	69	1356
2017	0	0	0	0	0	0	0	0	3	0	0	0	3
2016	2.7	2.7	2.7	0.7	0	0	0	0	0	0	0	0	8.8
2016	120	144	150	73	79	115	49	65	121	102	92	138	1246
2015	2.7	2	2	2.7	2	2.7	2.7	2	2.7	1.4	1.4	1.4	25.8
2015	94	112	42	75	44	41	75	62	76	52	93	92	857
2015	34	7	4	72	62	122	164	75	90	13	0	0	643
2014	2.7	2	2	2.7	2	3.3	6.1	4.1	2.7	2	2	2.7	34.4
2014	92	109	51	72	89	100	93	96	56	56	59	48	919
2014	0	0	0	0	0	18	21	0	0	0	33	27	99
2013	3.4	3.4	1.3	2.7	2	2.6	1.8	2	2.7	2.7	3.4	2.7	30.9
2013	59	109	81	55	65	49	46	62	99	83	72	85	863
2013	10	0	5	33	16	25	17	25	9	16	0	0	156
2012	3	3.1	1.1	4.3	3.8	4.9	4.6	4.5	1.1	1.2	2.7	0.6	34.8
2012	61	62	39	62	82	73	33	43	24	72	62	9	619
2012	11	98	60	19	34	22	40	52	26	32	24	0	418
2011	0	0	0	0	0	0	0	0	0	0	1	1.2	2.2
2011	107	96	133	110	60	93	69	70	63	61	56	54	973
2011	0	0	0	0	0	0	52	53	0	0	16	0	122
2010	60	51	74	109	83	91	59	113	107	110	95	54	1006
2009	108	74	113	104	74	94	77	80	99	70	67	50	1008
2008	0.7	0	0.3	0.3	0	0	0	0	0	0	0	0	1.3
2008	188	166	175	72	86	66	127	88	48	136	95	87	1332
2008	0	0	0	4	0	0	0	0	0	0	0	0	4
2007	0	0	0	0	0	0	0	8	0	0	12	0	19
2007	0	0	0	0	0	0	0	0	0	0	0	1	1
2007	156	160	162	107	136	156	92	171	37	7	108	151	1440
2007	0	0	0	49	54	26	25	57	0	0	0	0	211
2006	0	25	0	0	0	5	0	0	0	0	0	0	30
2006	23	8	7	32	72	85	31	60	52	38	97	97	599
2006	7	36	0	0	0	0	0	0	0	0	0	0	43
2005	37	81	109	130	176	164	145	17	27	15	40	24	964
2005	0	0	62	16	0	0	0	0	0	0	0	0	77
2000	0	0	0	0	0	0	0	0	0	0	0	15	15

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	Mon 9th Dec Dec 9
5mi, 44:11 Run - General 1) 0.5mi - 4:23(8:45/mi) 111/120bpm [971b/mi] 39cal 6.86/7.74mph 2) 0.5mi - 4:13(8:26/mi) 120/125bpm [1012b/mi] 44cal 7.12/7.18mph 3) 0.5mi - 4:11(8:21/mi) 121/126bpm [1011b/mi] 42cal 7.18/7.37mph 4) 0.5mi - 4:22(8:45/mi) 123/129bpm [1076b/mi] 44cal 6.86/7.2mph 5) 0.5mi - 4:18(8:36/mi) 117/128bpm [1006b/mi] 37cal 6.98/7.89mph 6) 0.5mi - 4:19(8:38/mi) 120/124bpm [1036b/mi] 38cal 6.95/7.35mph 7) 0.5mi - 4:11(8:22/mi) 123/126bpm [1029b/mi] 39cal 7.18/7.2mph 8) 0.5mi - 4:21(8:41/mi) 119/133bpm [1034b/mi] 35cal 6.91/7.43mph 9) 0.5mi - 4:23(8:45/mi) 126/140bpm [1103b/mi] 42cal 6.86/7.03mph 10) 0.5mi - 4:36(9:13/mi) 128/130bpm [1179b/mi] 47cal 6.51/6.72mph 11) 0.1mi - 56(9:10/mi) 128/130bpm [1173b/mi] 9cal 6.55/6.49mph Add a comment	4mi, 36:06 Run - General 1) 0.5mi - 4:20(8:40/mi) 132/145bpm [1144b/mi] 53cal 6.92/7.28mph 2) 0.5mi - 4:38(9:15/mi) 136/142bpm [1259b/mi] 59cal 6.48/7.12mph 3) 0.5mi - 4:28(8:55/mi) 131/138bpm [1169b/mi] 52cal 6.72/7.03mph 4) 0.5mi - 4:18(8:36/mi) 128/132bpm [1101b/mi] 46cal 6.98/7.2mph 5) 0.5mi - 4:19(8:38/mi) 129/145bpm [1115b/mi] 46cal 6.94/7.31mph 6) 0.5mi - 4:17(8:33/mi) 130/136bpm [1113b/mi] 45cal 7.01/7.16mph 7) 0.5mi - 4:32(9:04/mi) 128/133bpm [1161b/mi] 44cal 6.61/6.87mph 8) 0.5mi - 4:32(9:03/mi) 129/140bpm [1168b/mi] 45cal 6.63/7.14mph 9) 0.08mi - 43(9:07/mi) 138/143bpm [1259b/mi] 9cal 6.58/6.51mph Add a comment	-	8mi, 1:11:45 Run - General 1) 0.5mi - 4:31(9:02/mi) 124/136bpm [1121b/mi] 50cal 6.64/7.58mph 2) 0.5mi - 4:14(8:27/mi) 127/139bpm [1073b/mi] 48cal 7.1/7.83mph 3) 0.5mi - 4:20(8:40/mi) 134/138bpm [1161b/mi] 54cal 6.92/7.31mph 4) 0.5mi - 4:23(8:46/mi) 137/142bpm [1202b/mi] 56cal 6.84/6.93mph 5) 0.5mi - 4:18(8:37/mi) 134/139bpm [1154b/mi] 52cal 6.97/7.14mph 6) 0.5mi - 4:29(8:58/mi) 135/139bpm [1210b/mi] 53cal 6.7/6.93mph 7) 0.5mi - 4:17(8:34/mi) 137/141bpm [1173b/mi] 52cal 7.01/7.24mph 8) 0.5mi - 4:20(8:41/mi) 135/139bpm [1171b/mi] 50cal 6.91/7.18mph 9) 0.5mi - 4:22(8:44/mi) 135/138bpm [1179b/mi] 49cal 6.87/7.12mph 10) 0.5mi - 4:18(8:36/mi) 135/138bpm [1162b/mi] 47cal 6.97/7.18mph 11) 0.5mi - 4:19(8:38/mi) 137/141bpm [1184b/mi] 50cal 6.95/7.39mph 12) 0.5mi - 4:20(8:41/mi) 137/143bpm [1189b/mi] 50cal 6.91/7.1mph 13) 0.5mi - 4:30(9:01/mi) 139/144bpm [1253b/mi] 52cal 6.66/6.93mph 14) 0.5mi - 4:26(8:53/mi) 135/143bpm [1198b/mi] 45cal 6.76/7.01mph 15) 0.5mi - 4:25(8:49/mi) 133/146bpm [1173b/mi] 40cal 6.8/6.91mph 16) 0.5mi - 4:42(9:25/mi) 140/163bpm [1318b/mi] 53cal 6.38/6.8mph 17) 0.16mi - 1:29(9:21/mi) 137/151bpm [1281b/mi] 15cal 6.42/6.49mph Add a comment	-	-	10mi, 1:31:26 Run - General 1) 0.5mi - 4:21(8:42/mi) 150/160bpm [1305b/mi] 60cal 6.9/7.28mph 2) 0.5mi - 4:28(8:57/mi) 153/160bpm [1368b/mi] 64cal 6.71/7.22mph 3) 0.5mi - 4:20(8:39/mi) 157/162bpm [1359b/mi] 63cal 6.93/7.03mph 4) 0.5mi - 4:14(8:27/mi) 158/163bpm [1336b/mi] 62cal 7.09/7.33mph 5) 0.5mi - 4:25(8:51/mi) 160/164bpm [1416b/mi] 66cal 6.78/7.1mph 6) 0.5mi - 4:18(8:36/mi) 162/165bpm [1392b/mi] 65cal 6.98/7.01mph 7) 0.5mi - 4:26(8:53/mi) 167/173bpm [1482b/mi] 69cal 6.76/7.1mph 8) 0.5mi - 4:30(9:00/mi) 169/173bpm [1522b/mi] 72cal 6.66/6.95mph 9) 0.5mi - 4:28(8:55/mi) 170/174bpm [1516b/mi] 72cal 6.73/6.91mph 10) 0.5mi - 4:36(9:11/mi) 170/174bpm [1562b/mi] 74cal 6.53/6.8mph 11) 0.5mi - 4:35(9:10/mi) 172/177bpm [1578b/mi] 75cal 6.54/6.76mph 12) 0.5mi - 4:38(9:16/mi) 173/178bpm [1604b/mi] 77cal 6.47/6.59mph 13) 0.5mi - 4:48(9:37/mi) 171/176bpm [1644b/mi] 78cal 6.24/6.62mph 14) 0.5mi - 4:25(8:49/mi) 169/172bpm [1491b/mi] 70cal 6.8/7.01mph 15) 0.5mi - 4:33(9:06/mi) 168/171bpm [1528b/mi] 71cal 6.6/6.78mph 16) 0.5mi - 4:29(8:58/mi) 164/173bpm [1471b/mi] 67cal 6.69/7.12mph 17) 0.5mi - 4:24(8:47/mi) 166/170bpm [1459b/mi] 67cal 6.83/6.97mph 18) 0.5mi - 4:29(8:58/mi) 167/173bpm [1496b/mi] 70cal 6.7/6.82mph 19) 0.5mi - 4:26(8:53/mi) 169/173bpm [1501b/mi] 70cal 6.76/6.91mph 20) 0.5mi - 4:38(9:17/mi) 169/174bpm [1568b/mi] 73cal 6.47/6.91mph 21) 0.2mi - 1:55(9:39/mi) 168/172bpm [1622b/mi] 30cal 6.21/6.39mph Add a comment
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	Mon 16th Dec Dec 16
-	7.5mi, 1:07:07 Run - General 1) 0.5mi - 4:26(8:52/mi) 134/160bpm [1187b/mi] 50cal 6.77/7.6mph 2) 0.5mi - 4:19(8:37/mi) 140/147bpm [1207b/mi] 54cal 6.96/7.22mph 3) 0.5mi - 4:50(9:40/mi) 145/159bpm [1401b/mi] 62cal 6.21/7.16mph 4) 0.5mi - 4:48(9:36/mi) 149/165bpm [1429b/mi] 63cal 6.25/7.7mph 5) 0.5mi - 4:41(9:22/mi) 152/156bpm [1424b/mi] 62cal 6.4/7.35mph 6) 0.5mi - 5:01(10:02/mi) 155/164bpm [1555b/mi] 68cal 5.98/7.01mph 7) 0.5mi - 4:32(9:04/mi) 160/165bpm [1451b/mi] 63cal 6.62/8.12mph 8) 0.5mi - 4:25(8:51/mi) 149/165bpm [1318b/mi] 54cal 6.78/7.51mph 9) 0.5mi - 4:07(8:14/mi) 154/161bpm [1268b/mi] 55cal 7.28/7.78mph 10) 0.5mi - 4:29(8:57/mi) 158/171bpm [1415b/mi] 62cal 6.7/7.74mph 11) 0.5mi - 4:22(8:44/mi) 156/166bpm [1362b/mi] 59cal 6.87/7.24mph 12) 0.5mi - 4:30(8:59/mi) 160/167bpm [1438b/mi] 62cal 6.68/7.64mph 13) 0.5mi - 4:07(8:13/mi) 147/164bpm [1209b/mi] 45cal 7.29/8.08mph 14) 0.5mi - 4:03(8:06/mi) 146/150bpm [1184b/mi] 43cal 7.4/7.97mph 15) 0.5mi - 4:19(8:38/mi) 142/148bpm [1226b/mi] 38cal 6.95/7.6mph 16) 0.02mi - 9(8:04/mi) 142/143bpm [1146b/mi] 1cal 7.43/6.59mph Add a comment	5.5mi, 49:51 Run - General 1) 0.5mi - 4:28(8:56/mi) 126/136bpm [1126b/mi] 47cal 6.71/7.31mph 2) 0.5mi - 4:31(9:02/mi) 131/165bpm [1184b/mi] 50cal 6.64/6.89mph 3) 0.5mi - 4:21(8:42/mi) 137/153bpm [1191b/mi] 51cal 6.9/7.06mph 4) 0.5mi - 4:22(8:44/mi) 138/147bpm [1206b/mi] 51cal 6.87/7.12mph 5) 0.5mi - 4:21(8:41/mi) 136/141bpm [1182b/mi] 49cal 6.91/7.16mph 6) 0.5mi - 4:25(8:50/mi) 132/145bpm [1166b/mi] 45cal 6.8/7.28mph 7) 0.5mi - 4:22(8:44/mi) 137/143bpm [1197b/mi] 48cal 6.87/6.99mph 8) 0.5mi - 4:17(8:33/mi) 134/139bpm [1147b/mi] 44cal 7.01/7.2mph 9) 0.5mi - 4:24(8:48/mi) 135/139bpm [1187b/mi] 46cal 6.82/7.22mph 10) 0.5mi - 4:28(8:57/mi) 139/142bpm [1243b/mi] 50cal 6.71/6.95mph 11) 0.5mi - 4:46(9:31/mi) 139/145bpm [1324b/mi] 53cal 6.3/6.47mph 12) 0.12mi - 1:07(9:18/mi) 141/143bpm [1312b/mi] 12cal 6.45/6.47mph Add a comment	-	-	6mi, 41:09 Run - General 1) 0.5mi - 3:17(6:33/mi) 134/146bpm [878b/mi] 38cal 9.15/9.5mph 2) 0.5mi - 3:22(6:44/mi) 137/156bpm [922b/mi] 41cal 8.92/9.39mph 3) 0.5mi - 3:16(6:31/mi) 148/153bpm [965b/mi] 43cal 9.2/9.25mph 4) 0.5mi - 3:25(6:50/mi) 151/157bpm [1033b/mi] 46cal 8.77/9.31mph 5) 0.5mi - 3:20(6:39/mi) 157/182bpm [1045b/mi] 47cal 9.01/9.37mph 6) 0.5mi - 3:20(6:39/mi) 156/160bpm [1038b/mi] 46cal 9.02/9.33mph 7) 0.5mi - 3:19(6:38/mi) 159/170bpm [1053b/mi] 46cal 9.06/9.41mph 8) 0.5mi - 3:20(6:41/mi) 166/172bpm [1109b/mi] 49cal 8.98/9.33mph 9) 0.5mi - 3:23(6:47/mi) 162/170bpm [1098b/mi] 48cal 8.86/8.91mph 10) 0.5mi - 3:27(6:54/mi) 162/163bpm [1117b/mi] 49cal 8.7/8.93mph 11) 0.5mi - 3:17(6:34/mi) 164/168bpm [1076b/mi] 47cal 9.14/9.18mph 12) 0.5mi - 3:14(6:29/mi) 165/178bpm [1068b/mi] 47cal 9.27/9.66mph 13) 0.18mi - 1:10(6:26/mi) 172/179bpm [1107b/mi] 18cal 9.32/9.66mph Add a comment	-
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	Mon 23rd Dec Dec 23
-	-	-	-	-	-	6mi, 54:35 Run - General 1) 0.5mi - 4:23(8:47/mi) 114/127bpm [1001b/mi] 41cal 6.83/7.14mph 2) 0.5mi - 4:16(8:33/mi) 125/131bpm [1069b/mi] 47cal 7.02/7.18mph 3) 0.5mi - 4:24(8:48/mi) 117/134bpm [1030b/mi] 39cal 6.82/7.18mph 4) 0.5mi - 4:33(9:06/mi) 125/139bpm [1137b/mi] 48cal 6.6/6.85mph 5) 0.5mi - 4:46(9:32/mi) 118/126bpm [1125b/mi] 40cal 6.29/6.95mph 6) 0.5mi - 4:22(8:45/mi) 122/126bpm [1067b/mi] 39cal 6.86/7.06mph 7) 0.5mi - 4:30(9:01/mi) 124/134bpm [1118b/mi] 42cal 6.66/7.14mph 8) 0.5mi - 4:30(8:59/mi) 124/139bpm [1115b/mi] 40cal 6.68/7.08mph 9) 0.5mi - 4:26(8:52/mi) 129/135bpm [1145b/mi] 46cal 6.76/6.87mph 10) 0.5mi - 4:27(8:54/mi) 133/140bpm [1184b/mi] 49cal 6.74/7.03mph 11) 0.5mi - 4:22(8:43/mi) 132/144bpm [1151b/mi] 45cal 6.88/7.28mph 12) 0.5mi - 4:25(8:50/mi) 132/137bpm [1165b/mi] 45cal 6.8/7.01mph 13) 0.12mi - 1:10(9:31/mi) 130/133bpm [1236b/mi] 11cal 6.31/6.78mph Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
-	-	-	6mi, 41:50 Run - General 1) 0.5mi - 3:20(6:40/mi) 126/137bpm [841b/mi] 37cal 8.99/9.43mph 2) 0.5mi - 3:26(6:51/mi) 139/146bpm [953b/mi] 45cal 8.75/9.1mph 3) 0.5mi - 3:23(6:45/mi) 142/146bpm [960b/mi] 45cal 8.88/8.97mph 4) 0.5mi - 3:21(6:41/mi) 146/151bpm [977b/mi] 46cal 8.97/9.2mph 5) 0.5mi - 3:24(6:48/mi) 152/164bpm [1034b/mi] 48cal 8.82/9.18mph 6) 0.5mi - 3:24(6:49/mi) 156/178bpm [1063b/mi] 50cal 8.8/8.83mph 7) 0.5mi - 3:24(6:49/mi) 163/176bpm [1111b/mi] 52cal 8.8/9.14mph 8) 0.5mi - 3:28(6:56/mi) 165/175bpm [1144b/mi] 54cal 8.65/8.93mph 9) 0.5mi - 3:15(6:30/mi) 167/172bpm [1086b/mi] 51cal 9.23/9.6mph 10) 0.5mi - 3:20(6:40/mi) 168/170bpm [1119b/mi] 52cal 9.01/9.52mph 11) 0.5mi - 3:21(6:42/mi) 168/171bpm [1127b/mi] 53cal 8.95/9.14mph 12) 0.5mi - 3:20(6:40/mi) 169/172bpm [1126b/mi] 53cal 9/9.2mph 13) 0.22mi - 1:23(6:24/mi) 166/169bpm [1063b/mi] 21cal 9.37/9.48mph Add a comment	-	-	-

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