The Inspector

Last on at 12pm, 20th Jan 2025

M55 Denbighshire

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

My parkrun
Alderford Lake parkrun

Recent Training
18th Jan	Football	3.5mi	1:34:22
18th Jan	General	7.1mi	56:04
17th Jan	General	5mi	39:34
16th Jan	Easy	4.1mi	32:38
15th Jan	Steady-State	6.5mi	49:41

Planned Races
Nick Beer 10k	9th Feb
London Marathon	27th Apr
Warsaw Marathon	28th Sep

12 Month Benchmarks	Run	Bike
Mile	6:36	4:40
5k	21:24	0
5mi	34:40	0
10k	43:59	0
10mi	1:11:29	0
Half	1:33:26	0
20mi	2:36:41	0
Mara	3:29:37	0

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Buddies (5)

Followers (2)

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Read Everyone!

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

Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
3000m	2										11:30 75.87			12:15 73.61			11:30 6:10/mi	75.87
5km	5	19:07 71.31						19:07 76.42						20:24 75.84			19:07 6:09/mi	76.42
4.5mi	1							33:18 64.19									33:18 7:24/mi	64.19
10km	18	41:50 66.01	38:52 71.61	39:08 73.44	39:27 73.45	46:03 63.45	39:34 74.46		42:57 69.76	43:14 69.90	41:23 73.66			43:18 72.92	42:17 75.35	42:46 75.18	38:52 6:15/mi	75.35
10mi	1			1:08:23 69.42													1:08:23 6:50/mi	69.42
13.1mi	16			1:28:55 70.61	1:26:53 72.88		1:28:33 72.75			1:30:48 72.83	1:29:28 74.58	1:32:05 73.11	1:34:26 71.95	1:33:37 73.92	1:35:07 73.44	1:33:45 75.21	1:26:53 6:38/mi	75.21
30km	1											2:25:31 67.44					2:25:31 7:48/mi	67.44
20mi	1															2:42:32 68.22	2:42:32 8:08/mi	68.22
26.2mi	7				3:13:43 68.53		3:16:27 68.75	3:12:49 70.66		3:17:11 70.32	3:24:30 68.41					3:31:10 70.01	3:12:49 7:22/mi	70.66

Date	Planned Races			Distance
28 Sep	Warsaw Marathon Confirmed			26.2mi
27 Apr	London Marathon Confirmed			26.2mi
9 Feb	Nick Beer 10k			10km
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup			5km
16 Oct	Civil Service XC Championships			4.95mi
1 Sep	South Cheshire 20 PB	2:42:32	68.22	20mi
16 Jun	Freckleton Half Marathon SB	1:33:45	75.21	13.1mi
17 Apr	Civil Service Athletics Association (CSAA) 10K Championship SB	42:46	75.18	10km
14 Apr	Manchester Marathon SB	3:31:10	70.01	26.2mi
2023		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	36:10	69.76	4.95mi
7 Oct	The Doctor K Cup			5km
24 Sep	Warrington Running Festival Half Marathon SB	1:35:07	73.44	13.1mi
18 Jun	Freckleton Half Marathon	1:36:13	72.60	13.1mi
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	42:17	75.35	10km
2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	61.95	10km
12 Oct	Civil Service XC Championships	45:15	65.95	5.88mi
8 Oct	The Doctor K Cup	21:23	72.35	5km
11 Sep	Great North Run SB	1:33:37	73.92	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	72.01	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	72.92	10km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	73.61	3000m
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	75.84	5km
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	71.95	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships			5.88mi
8 Sep	Great North Run	1:33:24	72.08	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.11	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	67.44	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.73	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.16	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.58	13.1mi
16 May	CSAA 10K SB	41:23	73.66	10km
22 Apr	London Marathon SB	3:24:30	68.41	26.2mi
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	75.87	3000m
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	76.88	5000m
3 Mar	Rhayader Round the Lakes			30km
11 Feb	Nick Beer 10k	43:00	70.89	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	64.68	5.88mi
10 Sep	Great North Run SB	1:30:48	72.83	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.36	13.1mi
23 Apr	London Marathon SB	3:17:11	70.32	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	69.90	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	61.42	5.88mi
11 Sep	Great North Run			13.1mi
19 Jun	Freckleton Half Marathon			13.1mi
13 Apr	CSAA 10K SB	42:57	69.76	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	58.72	5.88mi
13 Sep	Lake Vyrnwy Half Marathon			13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	64.19	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	76.42	5km
21 Jun	Freckleton Half Marathon			13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon			26.2mi
26 Apr	London Marathon PB	3:12:49	70.66	26.2mi
7 Mar	Rhayader Round the Lakes			20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	67.53	6mi
24 Aug	Ellesmere 10k SB	39:34	74.46	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.75	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	71.25	10km
13 Apr	London Marathon SB	3:16:27	68.75	26.2mi
8 Mar	Rhayader Round the Lakes			20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.78	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon			26.2mi
12 May	Chester half marathon			13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	63.45	10km
2012		Result	WAVA	Distance
7 Oct	Chester Marathon SB	3:13:43	68.53	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	72.88	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	73.45	10km
29 Apr	Greater Manchester Marathon	3:26:49	64.19	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	72.83	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	73.44	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.61	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	69.42	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	71.61	10km
12 Sep	RCSL Sutton Park 10K	40:07	69.37	10km
3 Jun	Liverpool City v City 10K	40:46	68.27	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.01	10km
19 Jul	RCSL National Sports Day PB	19:07	71.31	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2024	0	0	0	0	34	22	3	0	0	0	0	0	59
2024	139	172	111	128	181	127	104	32	86	97	71	36	1285
2024	3	0	0	2	0	0	0	0	0	0	0	0	6
2023	6	3	4	0	0	4	0	0	6	0	0	0	23
2023	52	44	24	50	95	108	76	83	86	25	28	9	681
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2021	5	6	0	3	0	160	0	3	6	5	0	4	192
2021	61	94	130	72	83	92	63	32	37	61	16	28	769
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

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
-	-	3.1mi, 22:18 Run - Tempo 1) 0.5mi - 3:46(7:33/mi) 125/142bpm [944b/mi] 39cal 7.95/8.58mph 2) 0.5mi - 3:35(7:11/mi) 140/167bpm [1005b/mi] 44cal 8.35/8.45mph 3) 0.5mi - 3:41(7:21/mi) 139/154bpm [1022b/mi] 45cal 8.16/8.37mph 4) 0.5mi - 3:35(7:10/mi) 140/144bpm [1003b/mi] 44cal 8.37/9.08mph 5) 0.5mi - 3:33(7:06/mi) 144/147bpm [1021b/mi] 45cal 8.46/8.5mph 6) 0.5mi - 3:26(6:53/mi) 145/148bpm [998b/mi] 44cal 8.72/8.83mph 7) 0.1mi - 42(6:47/mi) 145/149bpm [983b/mi] 8cal 8.85/8.81mph Add a comment	-	5.1mi, 40:24 Run - General 1) 0.5mi - 4:13(8:25/mi) 123/138bpm [1035b/mi] 43cal 7.13/7.51mph 2) 0.5mi - 3:56(7:52/mi) 139/145bpm [1094b/mi] 50cal 7.62/7.87mph 3) 0.5mi - 3:54(7:48/mi) 144/149bpm [1123b/mi] 51cal 7.69/8.2mph 4) 0.5mi - 4:03(8:06/mi) 132/142bpm [1069b/mi] 44cal 7.41/7.51mph 5) 0.5mi - 4:14(8:28/mi) 136/147bpm [1152b/mi] 48cal 7.08/7.53mph 6) 0.5mi - 4:09(8:18/mi) 139/147bpm [1154b/mi] 49cal 7.23/7.74mph 7) 0.5mi - 4:05(8:11/mi) 139/153bpm [1137b/mi] 47cal 7.33/7.58mph 8) 0.5mi - 3:50(7:40/mi) 147/157bpm [1128b/mi] 49cal 7.82/8.1mph 9) 0.5mi - 3:48(7:36/mi) 150/156bpm [1139b/mi] 51cal 7.9/8.22mph 10) 0.5mi - 3:44(7:28/mi) 154/164bpm [1151b/mi] 51cal 8.03/8.43mph 11) 0.05mi - 27(8:17/mi) 157/158bpm [1301b/mi] 6cal 7.24/7.97mph Add a comment	-	-
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
5.1mi, 40:02 Run - General 1) 0.5mi - 4:15(8:30/mi) 131/141bpm [1114b/mi] 48cal 7.06/7.35mph 2) 0.5mi - 3:56(7:53/mi) 135/138bpm [1064b/mi] 47cal 7.61/8.04mph 3) 0.5mi - 3:59(7:59/mi) 143/147bpm [1141b/mi] 51cal 7.52/7.68mph 4) 0.5mi - 4:02(8:04/mi) 135/144bpm [1088b/mi] 46cal 7.44/7.64mph 5) 0.5mi - 4:00(8:00/mi) 142/145bpm [1136b/mi] 50cal 7.5/7.7mph 6) 0.5mi - 3:59(7:58/mi) 142/153bpm [1131b/mi] 49cal 7.53/7.93mph 7) 0.5mi - 3:59(7:59/mi) 141/145bpm [1125b/mi] 48cal 7.52/7.81mph 8) 0.5mi - 3:52(7:44/mi) 146/156bpm [1130b/mi] 48cal 7.76/8.04mph 9) 0.5mi - 3:47(7:34/mi) 146/151bpm [1106b/mi] 48cal 7.92/8.27mph 10) 0.5mi - 3:47(7:34/mi) 150/154bpm [1134b/mi] 50cal 7.94/8.14mph 11) 0.05mi - 25(8:09/mi) 151/153bpm [1231b/mi] 5cal 7.36/7.83mph Add a comment	3.2mi, 23:57 Run - parkrun 1) 0.5mi - 3:53(7:45/mi) 136/151bpm [1054b/mi] 46cal 7.74/8.18mph 2) 0.5mi - 3:49(7:37/mi) 153/162bpm [1166b/mi] 53cal 7.88/8.33mph 3) 0.5mi - 3:56(7:51/mi) 160/180bpm [1256b/mi] 57cal 7.64/8.16mph 4) 0.5mi - 3:50(7:40/mi) 162/174bpm [1241b/mi] 56cal 7.83/8.6mph 5) 0.5mi - 3:34(7:07/mi) 165/169bpm [1175b/mi] 52cal 8.43/8.85mph 6) 0.5mi - 3:51(7:42/mi) 165/169bpm [1271b/mi] 57cal 7.79/8.45mph 7) 0.16mi - 1:06(6:48/mi) 164/169bpm [1115b/mi] 16cal 8.82/8.79mph Add a comment	4.5mi, 35:17 Run - Intervals 1) 0.5mi - 4:17(8:33/mi) 124/136bpm [1061b/mi] 44cal 7.01/7.76mph 2) 0.27mi - 2:11(8:08/mi) 132/136bpm [1073b/mi] 25cal 7.38/7.64mph 3) 0.2mi - 1:22(6:50/mi) 130/138bpm [888b/mi] 15cal 8.78/9.52mph 4) 0.1mi - 56(9:20/mi) 143/149bpm [1335b/mi] 12cal 6.43/8.85mph 5) 0.2mi - 1:26(7:11/mi) 140/149bpm [1005b/mi] 18cal 8.36/8.87mph 6) 0.1mi - 57(9:31/mi) 144/148bpm [1369b/mi] 12cal 6.31/8.41mph 7) 0.2mi - 1:25(7:04/mi) 141/144bpm [996b/mi] 17cal 8.49/8.64mph 8) 0.1mi - 56(9:17/mi) 143/148bpm [1328b/mi] 12cal 6.46/8.7mph 9) 0.2mi - 1:19(6:37/mi) 139/144bpm [919b/mi] 16cal 9.07/9.18mph 10) 0.1mi - 1:00(9:58/mi) 130/138bpm [1296b/mi] 10cal 6.02/9.18mph 11) 0.2mi - 1:18(6:31/mi) 141/151bpm [918b/mi] 15cal 9.21/9.18mph 12) 0.1mi - 59(9:45/mi) 143/148bpm [1395b/mi] 12cal 6.15/9.16mph 13) 0.2mi - 1:19(6:35/mi) 143/146bpm [940b/mi] 16cal 9.12/9.29mph 14) 0.1mi - 52(8:36/mi) 146/151bpm [1257b/mi] 11cal 6.97/9.23mph 15) 0.2mi - 1:16(6:18/mi) 146/149bpm [919b/mi] 16cal 9.53/9.98mph 16) 0.1mi - 55(9:10/mi) 147/153bpm [1347b/mi] 12cal 6.55/9.98mph 17) 0.2mi - 1:17(6:26/mi) 147/154bpm [946b/mi] 16cal 9.33/9.75mph 18) 0.1mi - 50(8:22/mi) 153/155bpm [1279b/mi] 11cal 7.17/9.79mph 19) 0.5mi - 4:06(8:11/mi) 141/156bpm [1154b/mi] 48cal 7.33/7.87mph 20) 0.5mi - 3:50(7:40/mi) 146/151bpm [1121b/mi] 48cal 7.82/8.18mph 21) 0.35mi - 2:47(7:54/mi) 144/146bpm [1137b/mi] 34cal 7.6/7.93mph Add a comment	4.1mi, 31:33 Run - Treadmill 1) 1mi - 7:39(7:39/mi) 176/185bpm [1348b/mi] 124cal 7.84/8.22mph 2) 1mi - 7:27(7:27/mi) 186/196bpm [1386b/mi] 134cal 8.05/8.56mph 3) 1mi - 7:14(7:14/mi) 173/188bpm [1252b/mi] 115cal 8.29/8.7mph 4) 1mi - 7:58(7:58/mi) 178/196bpm [1418b/mi] 131cal 7.53/8.85mph 5) 0.14mi - 1:14(8:50/mi) 182/187bpm [1607b/mi] 21cal 6.79/7.66mph Add a comment	-	5.1mi, 46:13 Run - General 1) 0.5mi - 4:24(8:48/mi) 126/158bpm [1109b/mi] 47cal 6.82/7.33mph 2) 0.5mi - 4:48(9:37/mi) 135/142bpm [1298b/mi] 57cal 6.24/7.14mph 3) 0.5mi - 4:54(9:49/mi) 132/138bpm [1296b/mi] 54cal 6.11/6.55mph 4) 0.5mi - 4:31(9:03/mi) 133/138bpm [1204b/mi] 49cal 6.63/7.28mph 5) 0.5mi - 4:13(8:25/mi) 139/143bpm [1170b/mi] 50cal 7.12/7.53mph 6) 0.5mi - 4:16(8:33/mi) 138/144bpm [1179b/mi] 49cal 7.02/7.56mph 7) 0.5mi - 4:34(9:07/mi) 138/147bpm [1259b/mi] 52cal 6.58/7.43mph 8) 0.5mi - 4:43(9:25/mi) 138/150bpm [1300b/mi] 52cal 6.37/6.72mph 9) 0.5mi - 4:55(9:50/mi) 137/142bpm [1348b/mi] 52cal 6.1/7.33mph 10) 0.5mi - 4:23(8:46/mi) 139/148bpm [1219b/mi] 48cal 6.84/7.39mph 11) 0.06mi - 31(9:05/mi) 140/143bpm [1272b/mi] 5cal 6.6/6.85mph Add a comment	4.1mi, 32:45 Run - General 1) 0.5mi - 4:23(8:46/mi) 126/135bpm [1104b/mi] 46cal 6.85/7.58mph 2) 0.5mi - 3:59(7:59/mi) 136/143bpm [1085b/mi] 48cal 7.52/7.66mph 3) 0.5mi - 4:08(8:15/mi) 145/150bpm [1196b/mi] 53cal 7.27/7.56mph 4) 0.5mi - 3:59(7:58/mi) 147/153bpm [1172b/mi] 52cal 7.53/7.62mph 5) 0.5mi - 3:50(7:41/mi) 146/150bpm [1121b/mi] 49cal 7.81/8.18mph 6) 0.5mi - 3:44(7:29/mi) 144/152bpm [1077b/mi] 46cal 8.02/8.14mph 7) 0.5mi - 3:56(7:52/mi) 145/154bpm [1142b/mi] 48cal 7.62/8.14mph 8) 0.5mi - 3:53(7:47/mi) 149/154bpm [1159b/mi] 50cal 7.71/8.27mph 9) 0.1mi - 51(8:18/mi) 150/152bpm [1244b/mi] 11cal 7.23/7.56mph Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
-	5.1mi, 38:27 Run - Treadmill 1) 1mi - 7:44(7:44/mi) 136/145bpm [1052b/mi] 92cal 7.75/8.2mph 2) 1mi - 7:36(7:36/mi) 144/158bpm [1095b/mi] 96cal 7.89/8.27mph 3) 1mi - 7:37(7:37/mi) 159/170bpm [1211b/mi] 106cal 7.88/8.29mph 4) 1mi - 7:24(7:24/mi) 168/174bpm [1243b/mi] 110cal 8.11/8.41mph 5) 1mi - 7:41(7:41/mi) 168/172bpm [1290b/mi] 114cal 7.81/8.47mph 6) 0.05mi - 25(8:13/mi) 168/170bpm [1380b/mi] 6cal 7.3/8.37mph Add a comment	-	4.1mi, 32:22 Run - Treadmill 1) 1mi - 7:59(7:59/mi) 154/165bpm [1230b/mi] 108cal 7.51/7.97mph 2) 1mi - 7:56(7:56/mi) 152/157bpm [1207b/mi] 107cal 7.56/7.91mph 3) 1mi - 7:52(7:52/mi) 155/169bpm [1218b/mi] 107cal 7.63/8.01mph 4) 1mi - 7:53(7:53/mi) 160/175bpm [1260b/mi] 111cal 7.62/7.93mph 5) 0.08mi - 42(8:21/mi) 159/161bpm [1328b/mi] 9cal 7.19/7.83mph Add a comment	-	6.6mi, 55:03 Run - General 1) 0.5mi - 4:22(8:44/mi) 112/128bpm [979b/mi] 36cal 6.87/7.47mph 2) 0.5mi - 4:16(8:32/mi) 130/135bpm [1110b/mi] 47cal 7.03/8.08mph 3) 0.5mi - 4:08(8:16/mi) 133/138bpm [1100b/mi] 47cal 7.25/8.08mph 4) 0.5mi - 4:07(8:14/mi) 135/140bpm [1111b/mi] 47cal 7.29/7.37mph 5) 0.5mi - 4:14(8:27/mi) 135/140bpm [1142b/mi] 47cal 7.1/7.43mph 6) 0.5mi - 4:12(8:24/mi) 136/141bpm [1141b/mi] 46cal 7.15/7.58mph 7) 0.5mi - 4:03(8:05/mi) 137/141bpm [1107b/mi] 46cal 7.42/7.68mph 8) 0.5mi - 4:13(8:26/mi) 138/141bpm [1163b/mi] 47cal 7.12/7.51mph 9) 0.5mi - 3:59(7:59/mi) 137/143bpm [1093b/mi] 43cal 7.52/7.76mph 10) 0.5mi - 4:23(8:46/mi) 136/142bpm [1193b/mi] 45cal 6.84/7.51mph 11) 0.5mi - 4:18(8:35/mi) 138/145bpm [1185b/mi] 46cal 6.99/7.31mph 12) 0.5mi - 4:12(8:25/mi) 142/171bpm [1194b/mi] 47cal 7.13/7.95mph 13) 0.5mi - 4:06(8:12/mi) 145/149bpm [1190b/mi] 49cal 7.31/7.78mph 14) 0.06mi - 30(8:17/mi) 146/148bpm [1209b/mi] 6cal 7.25/7.7mph Add a comment	-
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
4.1mi, 31:39 Run - Steady-State 1) 0.5mi - 4:10(8:19/mi) 130/141bpm [1082b/mi] 46cal 7.21/7.66mph 2) 0.5mi - 3:50(7:41/mi) 138/143bpm [1059b/mi] 47cal 7.82/7.99mph 3) 0.5mi - 3:57(7:55/mi) 140/150bpm [1108b/mi] 49cal 7.58/8.16mph 4) 0.5mi - 3:51(7:42/mi) 149/166bpm [1148b/mi] 51cal 7.78/7.97mph 5) 0.5mi - 3:57(7:54/mi) 149/152bpm [1176b/mi] 52cal 7.6/7.93mph 6) 0.5mi - 3:54(7:48/mi) 149/155bpm [1163b/mi] 51cal 7.69/8.12mph 7) 0.5mi - 3:46(7:33/mi) 151/155bpm [1140b/mi] 50cal 7.95/8.27mph 8) 0.5mi - 3:51(7:41/mi) 151/155bpm [1161b/mi] 51cal 7.8/8.1mph 9) 0.05mi - 22(8:07/mi) 153/155bpm [1243b/mi] 4cal 7.39/7.68mph Add a comment	6.5mi, 49:41 Run - Steady-State 1) 0.5mi - 4:01(8:03/mi) 130/145bpm [1046b/mi] 44cal 7.46/7.85mph 2) 0.5mi - 3:41(7:22/mi) 144/147bpm [1060b/mi] 48cal 8.15/8.35mph 3) 0.5mi - 3:47(7:34/mi) 148/156bpm [1119b/mi] 50cal 7.94/8.31mph 4) 0.5mi - 3:44(7:27/mi) 147/150bpm [1095b/mi] 49cal 8.05/8.29mph 5) 0.5mi - 3:50(7:39/mi) 148/152bpm [1133b/mi] 51cal 7.84/8.33mph 6) 0.5mi - 3:48(7:36/mi) 149/153bpm [1133b/mi] 50cal 7.89/8.54mph 7) 0.5mi - 3:56(7:51/mi) 147/151bpm [1154b/mi] 50cal 7.64/7.85mph 8) 0.5mi - 3:49(7:37/mi) 151/155bpm [1151b/mi] 50cal 7.87/8.18mph 9) 0.5mi - 3:43(7:26/mi) 159/175bpm [1182b/mi] 52cal 8.07/8.37mph 10) 0.5mi - 3:50(7:40/mi) 164/173bpm [1257b/mi] 55cal 7.83/8.45mph 11) 0.5mi - 3:52(7:45/mi) 154/159bpm [1193b/mi] 52cal 7.75/7.93mph 12) 0.5mi - 3:44(7:28/mi) 154/158bpm [1149b/mi] 50cal 8.04/8.33mph 13) 0.5mi - 3:46(7:32/mi) 161/166bpm [1212b/mi] 53cal 7.97/8.37mph 14) 0.02mi - 12(8:15/mi) 163/164bpm [1346b/mi] 2cal 7.27/8.12mph Add a comment	4.1mi, 32:38 Run - Easy 1) 0.5mi - 4:09(8:17/mi) 129/139bpm [1069b/mi] 45cal 7.24/7.58mph 2) 0.5mi - 3:55(7:50/mi) 137/144bpm [1072b/mi] 48cal 7.67/7.78mph 3) 0.5mi - 3:56(7:51/mi) 140/146bpm [1099b/mi] 48cal 7.64/7.87mph 4) 0.5mi - 3:56(7:53/mi) 135/144bpm [1063b/mi] 44cal 7.62/7.87mph 5) 0.5mi - 4:03(8:07/mi) 137/142bpm [1112b/mi] 47cal 7.4/7.81mph 6) 0.5mi - 3:55(7:50/mi) 138/148bpm [1081b/mi] 45cal 7.66/7.74mph 7) 0.5mi - 3:56(7:52/mi) 141/145bpm [1110b/mi] 46cal 7.62/7.93mph 8) 0.5mi - 3:55(7:49/mi) 142/155bpm [1111b/mi] 47cal 7.67/8.08mph 9) 0.1mi - 53(8:40/mi) 144/146bpm [1248b/mi] 11cal 6.93/7.81mph Add a comment	5mi, 39:34 Run - General 1) 0.5mi - 4:18(8:36/mi) 133/145bpm [1144b/mi] 49cal 6.97/7.51mph 2) 0.5mi - 3:54(7:48/mi) 143/148bpm [1116b/mi] 50cal 7.69/8.01mph 3) 0.5mi - 3:58(7:56/mi) 146/154bpm [1157b/mi] 52cal 7.57/7.91mph 4) 0.5mi - 4:07(8:13/mi) 148/158bpm [1217b/mi] 54cal 7.3/7.56mph 5) 0.5mi - 4:10(8:21/mi) 148/154bpm [1235b/mi] 55cal 7.19/7.53mph 6) 0.5mi - 3:48(7:36/mi) 152/174bpm [1155b/mi] 51cal 7.89/8.25mph 7) 0.5mi - 3:52(7:44/mi) 169/178bpm [1306b/mi] 59cal 7.77/8.18mph 8) 0.5mi - 3:51(7:42/mi) 159/169bpm [1223b/mi] 54cal 7.8/8.06mph 9) 0.5mi - 3:43(7:27/mi) 159/164bpm [1184b/mi] 52cal 8.06/8.7mph 10) 0.5mi - 3:37(7:15/mi) 160/168bpm [1159b/mi] 51cal 8.28/8.47mph 11) 0.04mi - 16(7:12/mi) 166/166bpm [1196b/mi] 3cal 8.33/8.29mph Add a comment	3.5mi, 1:34:22 Cross - Football 1) 3.51mi - 1:34:22(26:55/mi) 118/162bpm [3176b/mi] 717cal 70/107rpm 2.23/11.84mph Add a comment 7.1mi, 56:04 Run - General 1) 0.5mi - 4:12(8:24/mi) 145/168bpm [1219b/mi] 54cal 7.14/7.49mph 2) 0.5mi - 3:55(7:49/mi) 144/148bpm [1127b/mi] 50cal 7.67/7.85mph 3) 0.5mi - 3:58(7:56/mi) 147/151bpm [1166b/mi] 52cal 7.56/8.12mph 4) 0.5mi - 4:00(8:00/mi) 148/152bpm [1184b/mi] 52cal 7.5/7.66mph 5) 0.5mi - 3:59(7:58/mi) 151/160bpm [1203b/mi] 53cal 7.53/7.68mph 6) 0.5mi - 3:58(7:57/mi) 156/161bpm [1239b/mi] 54cal 7.55/7.7mph 7) 0.5mi - 3:56(7:52/mi) 155/160bpm [1219b/mi] 53cal 7.63/7.7mph 8) 0.5mi - 3:59(7:57/mi) 158/164bpm [1257b/mi] 55cal 7.54/8.29mph 9) 0.5mi - 3:57(7:53/mi) 158/162bpm [1246b/mi] 54cal 7.61/7.7mph 10) 0.5mi - 4:01(8:01/mi) 157/163bpm [1260b/mi] 55cal 7.48/7.62mph 11) 0.5mi - 3:57(7:54/mi) 159/169bpm [1256b/mi] 54cal 7.6/7.76mph 12) 0.5mi - 3:52(7:45/mi) 162/169bpm [1254b/mi] 54cal 7.75/8.27mph 13) 0.5mi - 3:54(7:48/mi) 160/165bpm [1248b/mi] 54cal 7.69/8.14mph 14) 0.5mi - 3:51(7:43/mi) 161/166bpm [1242b/mi] 54cal 7.78/7.95mph 15) 0.07mi - 35(8:22/mi) 163/166bpm [1364b/mi] 8cal 7.17/7.41mph Add a comment	-	-

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