elliot_worth

Last on at 9am, 31st Jan 2024

M50

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Recent Blogs
My Race Re-Cap	Aug 2015

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Recent Training
22nd Nov	General	5mi	42:51
21st Nov	General	8.4mi	1:07:09
21st Nov	General	0mi	1:08:24
19th Nov	General	8.7mi	1:12:07
19th Nov	Strength	0mi	1:07:26

12 Month Benchmarks	Run	Bike
Mile	5:27	53
5k	17:05	3:56
5mi	27:52	15:05
10k	35:11	19:58
10mi	1:06:37	37:35
Half	1:27:41	50:53
20mi	2:31:31	1:27:07
Mara	3:24:47	1:56:44

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
1mi	1							5:35 71.83								5:35 5:35/mi	71.83
5km	12							18:57 71.94	18:52 72.80	18:58 72.96	18:31 75.30	17:27 80.51				17:27 5:37/mi	80.51
5.6km	1				23:48 62.95											23:48 6:50/mi	62.95
3.5mi	4			25:33 58.56		23:47 63.84		22:49 67.54					21:00 76.24			21:00 6:00/mi	76.24
5mi	2								31:44 70.30		30:53 73.38					30:53 6:11/mi	73.38
10km	11			44:37 60.24		47:58 56.71		40:56 67.99	38:48 72.30	40:10 70.40	37:30 76.02	38:22 74.30	37:20 77.61			37:20 6:00/mi	77.61
7mi	1				52:09 58.80											52:09 7:27/mi	58.80
10mi	2						1:12:04 63.24				1:06:18 70.43					1:06:18 6:38/mi	70.43
13.1mi	25		1:43:13 56.91	1:34:28 62.18	1:35:14 61.99	1:39:06 60.34	1:32:26 64.69	1:36:16 62.58	1:28:46 68.99	1:26:04 71.15	1:25:35 72.15	1:22:27 75.52		1:26:50 72.92	1:27:26 73.04	1:22:27 6:18/mi	75.52
26.2mi	17	4:33:36 44.48		3:38:24 56.39	3:24:32 60.88		3:31:26 59.29	3:37:52 58.45	3:14:54 65.88	3:06:14 68.95	3:14:18 66.63	2:59:10 73.47	3:26:07 63.87			2:59:10 6:50/mi	73.47
26.5mi	1									3:58:05 54.69						3:58:05 8:59/mi	54.69
48mi	1							9:12:18 48.07								9:12:18 11:30/mi	48.07
100km	1									11:52:56 52.75						11:52:56 11:28/mi	52.75

2020		Result	WAVA	Distance
23 Feb	The Quicksilver Hampton Court Half Marathon SB	1:27:26	73.04	13.1mi
2019		Result	WAVA	Distance
22 Sep	Welwyn Half Marathon	1:32:15	69.23	13.1mi
25 Aug	Newick Will Page 10k Road Race			10km
24 Feb	Wokingham Half Marathon SB	1:26:50	72.92	13.1mi
2018		Result	WAVA	Distance
4 Nov	Billericay Striders 10K			10km
7 Oct	Southend 10k PB	37:20	77.61	10km
5 Jul	JP Morgan Corporate Challenge PB	21:00	76.24	3.5mi
28 May	Hatfield Broad Oak 10K Road Race			10km
22 Apr	London Marathon SB	3:26:07	63.87	26.2mi
2017		Result	WAVA	Distance
10 Nov	Druids Challenge Ridgeway Multistage Ultra			84mi
29 Oct	River Thames Half Marathon	1:25:25	73.50	13.1mi
8 Oct	Bank of America Chicago Marathon PB	2:59:10	73.47	26.2mi
16 Sep	Raphael parkrun PB	17:27	80.51	5km
3 Sep	Maidenhead Half Marathon PB	1:22:27	75.52	13.1mi
29 Jul	Billericay parkrun	18:15	76.99	5km
29 May	Vitality London 10,000 SB	38:22	74.30	10km
9 Apr	Little Bromley 10k	38:33	73.95	10km
19 Mar	Brentwood Half Marathon	1:26:29	72.00	13.1mi
2016		Result	WAVA	Distance
11 Dec	Dame Kelly Holmes Trust Queen Elizabeth Olympic Park 10km SB	37:30	76.02	10km
20 Nov	Chelmsford 10k	39:24	72.35	10km
6 Nov	Billericay 10K	38:29	74.08	10km
18 Sep	Ingatestone 5 PB	30:53	73.38	5mi
5 Jun	Stour Valley Marathon			27mi
14 May	Basildon parkrun SB	18:31	75.30	5km
24 Apr	London Marathon SB	3:14:18	66.63	26.2mi
18 Apr	Boston Marathon	3:19:04	65.04	26.2mi
27 Mar	Barrow Spring Challenge Day 2	3:32:34	60.91	26.2mi
20 Mar	Brentwood Half Marathon SB	1:25:35	72.15	13.1mi
21 Feb	Test Track 10 PB	1:06:18	70.43	10mi
17 Jan	Benfleet 15	1:55:27	61.78	15mi
2015		Result	WAVA	Distance
14 Nov	Autumn Shakespeare Half			13.1mi
1 Nov	Billericay 10K SB	40:10	70.40	10km
15 Aug	Stour Valley Path 100km PB	11:52:56	52.75	100km
7 Jun	Stour Valley Marathon PB	3:58:05	54.69	26.5mi
25 Apr	Brentwood parkrun SB	18:58	72.96	5km
19 Apr	Greater Manchester Marathon SB	3:06:14	68.95	26.2mi
22 Feb	Brighton Half Marathon SB	1:26:04	71.15	13.1mi
2014		Result	WAVA	Distance
2 Nov	New York Marathon SB	3:14:54	65.88	26.2mi
19 Oct	Leigh-on-Sea Striders 10k SB	38:48	72.30	10km
12 Oct	Royal Parks Half Marathon SB	1:28:46	68.99	13.1mi
14 Sep	Ingatestone 5 SB	31:44	70.30	5mi
21 Jun	Wanstead Flats Parkrun SB	18:52	72.80	5km
11 May	Halstead & Essex Marathon	3:21:04	63.34	26.2mi
27 Apr	UFD Hackney Half Marathon Series - Race 1	1:34:24	64.34	13.1mi
13 Apr	Rotterdam Marathon	3:17:53	64.36	26.2mi
29 Mar	Wanstead Flats parkrun	18:56	72.54	5km
16 Mar	Leith Hill Half Marathon	1:43:36	58.63	13.1mi
2013		Result	WAVA	Distance
17 Nov	Capital Runners Bushy Park 10Km SB	40:56	67.99	10km
6 Oct	Chester Marathon SB	3:37:52	58.45	26.2mi
8 Sep	UFD Hackney Half Marathon - Series Race 2	1:39:55	60.30	13.1mi
7 Sep	Wanstead Flats Magic Mile PB	5:35	71.83	1mi
31 Aug	Wanstead Flats Parkrun SB	18:57	71.94	5km
24 Aug	Hackney Marshes Parkrun	19:32	69.79	5km
3 Aug	Round the Rock Ultra PB	9:12:18	48.07	48mi
13 Jul	Wanstead Flats Parkrun	20:43	65.80	5km
11 Jul	JP Morgan Corporate Challenge SB	22:49	67.54	3.5mi
29 Jun	Wanstead Flats Parkrun	20:32	66.39	5km
8 Jun	Wanstead Flats Parkrun	19:35	69.61	5km
1 Jun	Wanstead Flats Parkrun	20:21	66.99	5km
26 May	Edinburgh Marathon	3:44:42	56.22	26.2mi
21 Apr	London Marathon	3:48:53	55.19	26.2mi
3 Mar	Roding Valley Half Marathon SB	1:36:16	62.58	13.1mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10 SB	1:12:04	63.24	10mi
7 Oct	Royal Parks Half Marathon	1:37:24	61.85	13.1mi
9 Sep	London Duathlon - Ultra 20km run / 80km bike / 10km run	5:14:19		0km/80km/30km
13 May	Halstead & Essex Marathon SB	3:31:26	59.29	26.2mi
22 Apr	London Marathon	3:31:59	59.14	26.2mi
1 Apr	Paddock Wood Half Marathon	1:35:24	62.68	13.1mi
11 Mar	Silverstone Half Marathon	1:37:21	61.42	13.1mi
19 Feb	Brighton Half Marathon SB	1:32:26	64.69	13.1mi
2011		Result	WAVA	Distance
4 Dec	Grim Challenge	1:06:01	54.19	8mi
9 Oct	Royal Parks Half Marathon SB	1:39:06	60.34	13.1mi
10 Jul	British 10k London Run SB	47:58	56.71	10km
7 Jul	JP Morgan Corporate Challenge SB	23:47	63.84	3.5mi
2010		Result	WAVA	Distance
17 Oct	City of Salisbury Half-Marathon	1:37:21	61.01	13.1mi
10 Oct	Royal Parks Half Marathon	1:37:26	60.95	13.1mi
26 Sep	Berlin Marathon SB	3:24:32	60.88	26.2mi
5 Sep	treggy 7 PB	52:09	58.80	7mi
22 Aug	UFDance Runner's Quest Half Marathon (Hackney Marshes) SB	1:35:14	61.99	13.1mi
6 Jul	JP Morgan Corporate Challenge PB	23:48	62.95	5.6km
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon	1:35:54	61.56	13.1mi
12 Jul	British 10k SB	44:37	60.24	10km
9 Jul	JP Morgan Corporate Challenge SB	25:33	58.56	3.5mi
5 Apr	Paris Marathon SB	3:38:24	56.39	26.2mi
15 Mar	Brentwood Half Marathon SB	1:34:28	62.18	13.1mi
22 Feb	Sussex Beacon Half Marathon	1:37:26	60.29	13.1mi
2008		Result	WAVA	Distance
12 Oct	Royal Parks Half Marathon SB	1:43:13	56.91	13.1mi
2005		Result	WAVA	Distance
17 Apr	London Marathon SB	4:33:36	44.48	26.2mi

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	2	1	8	14	3	10	12	12	15	22	4	0	104
2024	0.7	0	0	0	0	0	0.2	0	0	0	0	0	0.9
2024	213	167	158	155	164	74	27	90	103	125	96	0	1373
2024	39	13	31	37	20	101	115	30	4	0	3	0	394
2023	0	0	0	8	5	5	7	19	5	20	5	14	88
2023	0.9	0	1	0.4	0.3	0	0.4	0	0	1.2	0.4	0	4.5
2023	151	148	202	148	151	147	146	154	120	156	161	169	1854
2023	0	0	0	5	0	16	3	0	103	5	14	9	155
2022	3	1	0	2	2	0	0	0	10	0	1	0	18
2022	149	139	170	147	153	174	124	198	163	146	132	121	1816
2022	23	59	97	40	32	0	3	3	121	5	0	0	382
2021	8	6	1	4	0	0	0	3	1	0	0	1	25
2021	123	124	160	174	181	188	195	207	172	135	145	100	1903
2021	166	149	76	103	0	0	0	3	3	5	3	0	507
2020	0	0	0	0	4	0	0	0	0	1	4	5	14
2020	270	247	265	221	189	154	177	190	175	144	127	86	2245
2020	50	43	20	0	0	0	0	0	10	0	0	0	123
2019	0	0	0	0	0	0	0	0	0	0	1	0	1
2019	264	260	48	107	141	127	162	156	110	117	168	212	1874
2019	57	177	351	522	62	308	442	591	567	447	205	30	3758
2018	4	0	0	0	0	0	0	0	0	0	0	0	4
2018	38	16	45	87	101	135	128	130	111	141	163	213	1306
2018	63	71	337	138	526	175	480	346	1607	775	41	101	4661
2017	0	0	0	0	0.1	0	0	0	0	0	3.1	0	3.2
2017	163	127	167	122	156	149	278	295	289	138	131	9	2024
2017	318	342	534	105	176	516	206	269	175	147	187	28	3002
2016	191	202	226	156	166	105	141	142	131	155	125	133	1875
2016	93	81	67	36	84	54	34	429	121	159	67	105	1329
2015	0.2	0.7	0.8	0.7	0	0	0	0	0	0	0	0	2.3
2015	173	249	300	154	140	174	181	161	100	115	101	133	1982
2015	23	48	51	37	161	54	23	96	274	35	39	30	871
2014	1.5	0	0	0.6	2.7	4.3	1.8	1.3	0	0	0.6	0	12.8
2014	135	251	302	145	132	122	102	151	203	183	101	175	2001
2014	24	12	0	45	99	287	62	32	58	44	77	31	772
2013	0	0	0	0	0	0	0	0	14	0	0	0	14
2013	0	0	0	0	0	0	0	0	0.4	0	0	0	0.4
2013	150	169	102	147	153	200	158	159	161	102	151	101	1753
2013	5	0	0	0	0	0	35	47	86	0	12	24	208
2012	49	111	0	80	73	33	26	42	45	58	92	101	710
2012	16	0	0	0	0	0	0	0	39	0	0	0	54
2010	0	0	0	0	0	0	0	0	27	0	0	0	27
2009	0	0	0	27	0	0	0	0	0	0	0	0	27

Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
0.5mi, 14:18 Walk - General 1) 0.47mi - 14:18(30:16/mi) 61/71bpm [1847b/mi] 23cal 29/79rpm Add a comment 0.8mi, 17:37 Walk - General 1) 0.78mi - 17:37(22:34/mi) 66/77bpm [1489b/mi] 38cal 44/59rpm Add a comment	0.9mi, 25:21 Walk - General 1) 0.92mi - 25:21(27:36/mi) 66/79bpm [1822b/mi] 54cal 10/78rpm Add a comment 0mi, 1:47 Run - General 1) 0mi - 1:47(0/mi) Add a comment 0mi, 1:43 Run - General 1) 0mi - 1:43(0/mi) Add a comment 0mi, 1:32 Run - General 1) 0mi - 1:32(0/mi) Add a comment 0mi, 1:50 Run - General 1) 0mi - 1:50(0/mi) Add a comment 0mi, 1:30 Run - General 1) 0mi - 1:30(0/mi) Add a comment 0mi, 1:57 Run - General 1) 0mi - 1:57(0/mi) Add a comment 1.6mi, 54:55 Walk - General 1) 1mi - 30:13(30:13/mi) 66/94bpm [1995b/mi] 88cal 28/80rpm 2) 0.59mi - 24:42(41:40/mi) 63/78bpm [2625b/mi] 58cal 16/77rpm Add a comment 0.9mi, 9:13 Run - General 1) 0.89mi - 9:13(10:23/mi) 109/115bpm [1132b/mi] 63cal Add a comment 1.3mi, 9:47 Run - General 1) 1.25mi - 9:47(7:50/mi) 123/135bpm [964b/mi] 100cal Add a comment 0.5mi, 4:56 Run - General 1) 0.5mi - 4:56(9:45/mi) 107/117bpm [1044b/mi] 35cal Add a comment	0mi, 2:09 Run - General 1) 0mi - 2:09(0/mi) Add a comment 0mi, 2:09 Run - General 1) 0mi - 2:09(0/mi) Add a comment 0mi, 2:00 Run - General 1) 0mi - 2:00(0/mi) Add a comment 0mi, 2:24 Run - General 1) 0mi - 2:24(0/mi) Add a comment 0mi, 1:54 Run - General 1) 0mi - 1:54(0/mi) Add a comment 3.3mi, 1:42:04 Walk - General 1) 3.27mi - 1:42:04(31:11/mi) 68/103bpm [2120b/mi] 233cal 24/86rpm Add a comment 0.5mi, 4:39 Run - General 1) 0.52mi - 4:39(9:00/mi) 125/131bpm [1126b/mi] 44cal Add a comment 3.1mi, 22:54 Run - General 1) 3.12mi - 22:54(7:20/mi) 134/148bpm [983b/mi] 236cal Add a comment 0.7mi, 7:31 Run - General 1) 0.71mi - 7:31(10:31/mi) 107/114bpm [1125b/mi] 52cal Add a comment 1.2mi, 10:05 Run - General 1) 1.24mi - 10:05(8:08/mi) 119/130bpm [967b/mi] 92cal Add a comment 0.5mi, 5:01 Run - General 1) 0.5mi - 5:01(10:00/mi) 105/113bpm [1050b/mi] 35cal Add a comment	0mi, 1:40 Run - General 1) 0mi - 1:40(0/mi) Add a comment 0mi, 2:21 Run - General 1) 0mi - 2:21(0/mi) Add a comment 0mi, 1:36 Run - General 1) 0mi - 1:36(0/mi) Add a comment 0mi, 1:42 Run - General 1) 0mi - 1:42(0/mi) Add a comment 0mi, 2:03 Run - General 1) 0mi - 2:03(0/mi) Add a comment 0mi, 2:08 Run - General 1) 0mi - 2:08(0/mi) Add a comment 3.2mi, 33:47 Run - General 1) 3.23mi - 33:47(10:27/mi) 105/117bpm [1097b/mi] 217cal Add a comment	0.6mi, 18:19 Walk - General 1) 0.62mi - 18:19(29:35/mi) 66/84bpm [1952b/mi] 40cal 21/79rpm Add a comment 0.6mi, 42:41 Walk - General 1) 0.62mi - 42:41(1:09:20/mi) 69/101bpm [4784b/mi] 104cal 9/83rpm Add a comment 1.5mi, 53:23 Cross - Boating 1) 1.48mi - 53:23(36:01/mi) 76/96bpm [2737b/mi] Add a comment 0mi, 1:29 Run - General 1) 0mi - 1:29(0/mi) Add a comment 0mi, 1:40 Run - General 1) 0mi - 1:40(0/mi) Add a comment 0mi, 1:40 Run - General 1) 0mi - 1:40(0/mi) Add a comment 0mi, 1:47 Run - General 1) 0mi - 1:47(0/mi) Add a comment 1mi, 28:58 Walk - General 1) 0.96mi - 28:58(30:13/mi) 71/100bpm [2145b/mi] 75cal 32/79rpm Add a comment 2.5mi, 19:01 Run - General 1) 2.52mi - 19:01(7:33/mi) 136/151bpm [1028b/mi] 199cal Add a comment 0.7mi, 7:18 Run - General 1) 0.72mi - 7:18(10:05/mi) 119/131bpm [1200b/mi] 63cal Add a comment 1.2mi, 9:55 Run - General 1) 1.24mi - 9:55(7:58/mi) 124/142bpm [988b/mi] 95cal Add a comment 0.5mi, 5:06 Run - General 1) 0.5mi - 5:06(10:07/mi) 107/119bpm [1082b/mi] 40cal Add a comment	0mi, 3:02 Run - General 1) 0mi - 23(0/mi) 2) 0mi - 46(0/mi) 3) 0mi - 1:53(0/mi) Add a comment 0mi, 2:15 Run - General 1) 0mi - 2:15(0/mi) Add a comment 0mi, 1:55 Run - General 1) 0mi - 1:55(0/mi) Add a comment 0mi, 2:46 Run - General 1) 0mi - 22(0/mi) 2) 0mi - 0(0/mi) 3) 0mi - 1:56(0/mi) Add a comment 0mi, 2:05 Run - General 1) 0mi - 2:05(0/mi) Add a comment 0mi, 1:38 Run - General 1) 0mi - 1:38(0/mi) Add a comment 0mi, 1:17 Run - General 1) 0mi - 1:17(0/mi) Add a comment 0mi, 1:23 Run - General 1) 0mi - 1:23(0/mi) Add a comment 0mi, 1:35 Run - General 1) 0mi - 1:35(0/mi) Add a comment 0mi, 2:13 Run - General 1) 0mi - 2:13(0/mi) Add a comment 0mi, 1:56 Run - General 1) 0mi - 1:56(0/mi) Add a comment 0mi, 2:07 Run - General 1) 0mi - 2:07(0/mi) Add a comment 0mi, 1:44 Run - General 1) 0mi - 1:44(0/mi) Add a comment 0mi, 1:48 Run - General 1) 0mi - 1:48(0/mi) Add a comment 2.3mi, 1:26:14 Walk - General 1) 2.26mi - 1:26:14(38:12/mi) 68/125bpm [2598b/mi] 207cal 13/84rpm Add a comment 2.5mi, 19:09 Run - General 1) 2.51mi - 19:09(7:38/mi) 128/150bpm [978b/mi] 195cal Add a comment 0.7mi, 7:34 Run - General 1) 0.73mi - 7:34(10:25/mi) 109/120bpm [1135b/mi] 51cal Add a comment 1.2mi, 9:55 Run - General 1) 1.24mi - 9:55(7:59/mi) 117/127bpm [934b/mi] 90cal Add a comment 0.5mi, 5:10 Run - General 1) 0.5mi - 5:10(10:27/mi) 101/111bpm [1055b/mi] 35cal Add a comment	2mi, 16:29 Run - General 1) 2.02mi - 16:29(8:10/mi) 125/145bpm [1021b/mi] 154cal Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
1mi, 9:06 Run - General 1) 1mi - 9:02(9:02/mi) 136/148bpm [1229b/mi] 103cal 2) 0.01mi - 4(7:31/mi) 135/136bpm [1015b/mi] 1cal Add a comment 3.1mi, 19:58 Run - General 1) 1mi - 6:33(6:33/mi) 140/153bpm [917b/mi] 86cal 2) 1mi - 6:28(6:28/mi) 149/156bpm [962b/mi] 85cal 3) 1mi - 6:30(6:30/mi) 155/164bpm [1007b/mi] 87cal 4) 0.08mi - 28(5:51/mi) 161/163bpm [943b/mi] 7cal Add a comment 0.8mi, 6:43 Run - General 1) 0.78mi - 6:43(8:40/mi) 118/130bpm [1022b/mi] 70cal Add a comment	6.2mi, 40:44 Run - General 1) 1mi - 7:02(7:02/mi) 143/155bpm [1006b/mi] 94cal 2) 1mi - 6:33(6:33/mi) 153/156bpm [1003b/mi] 94cal 3) 1mi - 6:33(6:33/mi) 156/161bpm [1021b/mi] 94cal 4) 1mi - 6:23(6:23/mi) 157/163bpm [1002b/mi] 94cal 5) 1mi - 6:40(6:40/mi) 160/163bpm [1066b/mi] 99cal 6) 1mi - 6:42(6:42/mi) 162/164bpm [1086b/mi] 101cal 7) 0.16mi - 51(5:31/mi) 164/165bpm [904b/mi] 13cal Add a comment 1mi, 8:36 Run - General 1) 1mi - 8:31(8:31/mi) 128/143bpm [1091b/mi] 97cal 2) 0.01mi - 5(7:03/mi) 127/128bpm [895b/mi] 1cal Add a comment	5.1mi, 44:56 Run - General 1) 1mi - 8:54(8:54/mi) 136/150bpm [1210b/mi] 97cal 2) 1mi - 8:55(8:55/mi) 125/137bpm [1115b/mi] 98cal 3) 1mi - 9:16(9:16/mi) 128/133bpm [1186b/mi] 100cal 4) 1mi - 8:49(8:49/mi) 133/144bpm [1172b/mi] 103cal 5) 1mi - 8:38(8:38/mi) 131/140bpm [1130b/mi] 93cal 6) 0.05mi - 24(8:30/mi) 130/132bpm [1105b/mi] 4cal Add a comment 0mi, 1:08:05 Cross - Strength Add a comment	8.9mi, 1:15:03 Run - General 1) 1.49mi - 13:15(8:53/mi) 136/161bpm [1207b/mi] 161cal 2) 0.15mi - 1:39(10:43/mi) 112/122bpm [1200b/mi] 13cal 3) 1.22mi - 8:10(6:41/mi) 151/164bpm [1009b/mi] 129cal 4) 0.25mi - 2:21(9:16/mi) 139/154bpm [1288b/mi] 28cal 5) 1.48mi - 10:13(6:53/mi) 149/160bpm [1026b/mi] 150cal 6) 1.23mi - 8:21(6:46/mi) 154/159bpm [1043b/mi] 121cal 7) 0.26mi - 2:15(8:46/mi) 145/160bpm [1272b/mi] 28cal 8) 0.02mi - 2:33(2:06:05/mi) 112/135bpm [14122b/mi] 8cal 9) 0.6mi - 4:15(7:01/mi) 142/154bpm [996b/mi] 60cal 10) 0.13mi - 1:17(9:57/mi) 150/152bpm [1493b/mi] 15cal 11) 0.61mi - 4:12(6:51/mi) 151/166bpm [1034b/mi] 65cal 12) 0.13mi - 1:16(9:49/mi) 159/164bpm [1561b/mi] 15cal 13) 0.61mi - 4:12(6:51/mi) 154/164bpm [1055b/mi] 66cal 14) 0.14mi - 1:18(9:34/mi) 155/159bpm [1484b/mi] 15cal 15) 0.02mi - 4:56(3:27:54/mi) 108/155bpm [22453b/mi] 14cal 16) 0.5mi - 4:51(9:44/mi) 132/148bpm [1284b/mi] 53cal Add a comment 0.8mi, 22:48 Walk - General 1) 0.81mi - 22:48(28:01/mi) 71/97bpm [1989b/mi] 62cal 34/80rpm Add a comment 0mi, 1:05:21 Cross - Strength Add a comment	-	-	5.1mi, 40:39 Run - General 1) 5.05mi - 40:39(8:03/mi) 133/148bpm [1070b/mi] 475cal Add a comment
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
3.3mi, 51:31 Bike - General 1) 3.26mi - 51:31(15:47/mi) 78/120bpm [1231b/mi] 179cal 11/78rpm Add a comment 4mi, 36:29 Run - General 1) 1mi - 9:11(9:11/mi) 136/149bpm [1248b/mi] 108cal 2) 1mi - 8:49(8:49/mi) 132/142bpm [1164b/mi] 98cal 3) 1mi - 9:10(9:10/mi) 137/146bpm [1256b/mi] 111cal 4) 1mi - 9:12(9:12/mi) 136/149bpm [1252b/mi] 103cal 5) 0.01mi - 6(8:22/mi) 130/131bpm [1088b/mi] 1cal Add a comment 3.1mi, 21:35 Run - General 1) 1mi - 6:51(6:51/mi) 145/158bpm [992b/mi] 88cal 2) 1mi - 6:43(6:43/mi) 154/160bpm [1034b/mi] 93cal 3) 1mi - 7:14(7:14/mi) 157/164bpm [1135b/mi] 104cal 4) 0.14mi - 48(5:49/mi) 159/161bpm [926b/mi] 12cal Add a comment 1.1mi, 8:43 Run - General 1) 1mi - 7:58(7:58/mi) 129/141bpm [1028b/mi] 93cal 2) 0.08mi - 45(8:56/mi) 134/140bpm [1196b/mi] 9cal Add a comment	-	5.3mi, 42:00 Run - General 1) 1mi - 8:24(8:24/mi) 124/137bpm [1041b/mi] 91cal 2) 1mi - 7:47(7:47/mi) 137/144bpm [1067b/mi] 96cal 3) 1mi - 7:48(7:48/mi) 141/150bpm [1101b/mi] 95cal 4) 1mi - 7:41(7:41/mi) 146/153bpm [1121b/mi] 101cal 5) 1mi - 7:38(7:38/mi) 147/155bpm [1123b/mi] 101cal 6) 0.02mi - 7(7:07/mi) 151/153bpm [1075b/mi] 2cal 7) 0.28mi - 2:35(9:09/mi) 137/146bpm [1254b/mi] 29cal Add a comment 0mi, 1:04:56 Cross - Strength Add a comment	8.5mi, 1:12:40 Run - General 1) 1.5mi - 12:21(8:14/mi) 124/132bpm [1022b/mi] 148cal 2) 0.23mi - 2:16(9:43/mi) 120/128bpm [1166b/mi] 21cal 3) 0.25mi - 2:08(8:39/mi) 120/134bpm [1037b/mi] 24cal 4) 0.62mi - 4:06(6:37/mi) 139/148bpm [920b/mi] 60cal 5) 0.25mi - 2:20(9:12/mi) 142/148bpm [1306b/mi] 28cal 6) 0.49mi - 3:15(6:35/mi) 147/153bpm [967b/mi] 51cal 7) 0.25mi - 2:18(9:07/mi) 144/158bpm [1313b/mi] 28cal 8) 0.62mi - 4:07(6:37/mi) 148/156bpm [980b/mi] 65cal 9) 0.26mi - 2:27(9:36/mi) 140/154bpm [1343b/mi] 28cal 10) 0.62mi - 4:07(6:38/mi) 148/157bpm [983b/mi] 62cal 11) 0.26mi - 2:35(10:01/mi) 140/156bpm [1403b/mi] 29cal 12) 0.62mi - 4:10(6:43/mi) 146/157bpm [981b/mi] 61cal 13) 0.03mi - 2:28(1:38:01/mi) 124/155bpm [12154b/mi] 16cal 14) 0.12mi - 44(6:11/mi) 113/124bpm [698b/mi] 7cal 15) 0.13mi - 1:29(11:12/mi) 130/137bpm [1456b/mi] 13cal 16) 0.12mi - 45(6:16/mi) 135/143bpm [846b/mi] 12cal 17) 0.13mi - 1:27(11:08/mi) 138/144bpm [1538b/mi] 14cal 18) 0.12mi - 45(6:12/mi) 132/141bpm [819b/mi] 12cal 19) 0.13mi - 1:25(11:00/mi) 139/144bpm [1530b/mi] 14cal 20) 0.12mi - 45(6:04/mi) 136/141bpm [825b/mi] 12cal 21) 0.13mi - 1:29(11:13/mi) 138/142bpm [1548b/mi] 14cal 22) 0.03mi - 2:48(1:40:08/mi) 103/137bpm [10314b/mi] 8cal 23) 0.49mi - 3:15(6:39/mi) 134/150bpm [891b/mi] 47cal 24) 0.26mi - 2:47(10:51/mi) 139/151bpm [1508b/mi] 28cal 25) 0.49mi - 3:20(6:45/mi) 140/147bpm [946b/mi] 52cal 26) 0.26mi - 2:59(11:30/mi) 134/144bpm [1541b/mi] 28cal 27) 0mi - 2(9:24/mi) 123/123bpm [1155b/mi] Add a comment 0mi, 1:07:19 Cross - Strength Add a comment	-	4.2mi, 35:20 Run - General 1) 4.22mi - 35:20(8:22/mi) 129/139bpm [1080b/mi] 389cal Add a comment 0mi, 1:08:54 Cross - Strength Add a comment	5.2mi, 45:14 Run - General 1) 2.46mi - 21:39(8:48/mi) 124/137bpm [1092b/mi] 238cal 2) 0.08mi - 34(7:00/mi) 128/140bpm [896b/mi] 7cal 3) 0.1mi - 58(9:36/mi) 135/142bpm [1296b/mi] 11cal 4) 0.08mi - 34(7:02/mi) 134/143bpm [942b/mi] 7cal 5) 0.1mi - 58(9:30/mi) 137/146bpm [1302b/mi] 11cal 6) 0.08mi - 33(7:10/mi) 134/143bpm [959b/mi] 7cal 7) 0.1mi - 58(9:32/mi) 138/146bpm [1316b/mi] 11cal 8) 0.08mi - 34(7:15/mi) 134/144bpm [971b/mi] 7cal 9) 0.1mi - 56(9:14/mi) 139/145bpm [1282b/mi] 11cal 10) 0.08mi - 34(7:22/mi) 136/145bpm [1003b/mi] 7cal 11) 0.1mi - 56(9:01/mi) 140/149bpm [1262b/mi] 11cal 12) 0.08mi - 33(6:56/mi) 136/143bpm [943b/mi] 7cal 13) 0.1mi - 58(9:38/mi) 140/147bpm [1348b/mi] 11cal 14) 0.08mi - 34(7:13/mi) 134/144bpm [968b/mi] 7cal 15) 1.53mi - 13:55(9:05/mi) 125/145bpm [1135b/mi] 131cal Add a comment
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
7.1mi, 51:58 Run - General 1) 1mi - 6:50(6:50/mi) 143/151bpm [977b/mi] 88cal 2) 1mi - 7:04(7:04/mi) 151/155bpm [1067b/mi] 94cal 3) 1mi - 7:19(7:19/mi) 152/157bpm [1112b/mi] 96cal 4) 1mi - 7:19(7:19/mi) 150/155bpm [1097b/mi] 96cal 5) 1mi - 7:26(7:26/mi) 150/156bpm [1116b/mi] 93cal 6) 1mi - 7:30(7:30/mi) 150/154bpm [1126b/mi] 99cal 7) 1mi - 7:34(7:34/mi) 151/158bpm [1142b/mi] 97cal 8) 0.14mi - 56(6:36/mi) 157/158bpm [1037b/mi] 13cal Add a comment 0.5mi, 4:20 Run - General 1) 0.5mi - 4:20(8:37/mi) 119/133bpm [1026b/mi] 41cal Add a comment	2mi, 1:15:40 Walk - General 1) 2.02mi - 1:15:40(37:26/mi) 67/107bpm [2508b/mi] 167cal 15/80rpm Add a comment 0.5mi, 5:03 Run - General 1) 0.46mi - 5:03(10:57/mi) 116/128bpm [1271b/mi] 43cal Add a comment 1.2mi, 9:55 Run - General 1) 1.23mi - 9:55(8:05/mi) 135/149bpm [1090b/mi] 117cal Add a comment	1.3mi, 40:51 Walk - General 1) 1.34mi - 40:51(30:33/mi) 59/80bpm [1803b/mi] 61cal 21/124rpm Add a comment 0mi, 1:07:38 Cross - Strength Add a comment	8.7mi, 1:12:07 Run - General 1) 1.01mi - 8:52(8:49/mi) 120/133bpm [1058b/mi] 98cal 2) 0.25mi - 2:02(8:03/mi) 120/133bpm [966b/mi] 22cal 3) 0.74mi - 4:52(6:33/mi) 140/151bpm [918b/mi] 62cal 4) 0.26mi - 2:22(9:12/mi) 132/151bpm [1215b/mi] 27cal 5) 0.75mi - 5:01(6:41/mi) 145/153bpm [970b/mi] 69cal 6) 0.26mi - 2:16(8:48/mi) 137/152bpm [1205b/mi] 27cal 7) 0.76mi - 5:04(6:41/mi) 148/154bpm [989b/mi] 70cal 8) 0.25mi - 2:29(9:45/mi) 132/151bpm [1288b/mi] 28cal 9) 0.75mi - 5:05(6:45/mi) 147/153bpm [993b/mi] 70cal 10) 0.27mi - 2:29(9:06/mi) 137/151bpm [1246b/mi] 29cal 11) 0.04mi - 1:42(46:39/mi) 111/134bpm [5178b/mi] 6cal 12) 0.24mi - 1:33(6:28/mi) 136/151bpm [880b/mi] 21cal 13) 0.03mi - 1:08(36:33/mi) 130/151bpm [4751b/mi] 10cal 14) 0.24mi - 1:33(6:24/mi) 136/151bpm [871b/mi] 21cal 15) 0.03mi - 1:04(33:10/mi) 132/152bpm [4379b/mi] 10cal 16) 0.24mi - 1:31(6:15/mi) 138/152bpm [862b/mi] 20cal 17) 0.03mi - 1:03(35:15/mi) 127/153bpm [4477b/mi] 9cal 18) 0.24mi - 1:33(6:19/mi) 140/153bpm [885b/mi] 22cal 19) 0.03mi - 1:36(58:45/mi) 123/154bpm [7226b/mi] 11cal 20) 0.37mi - 2:23(6:28/mi) 141/154bpm [912b/mi] 32cal 21) 0.13mi - 1:23(10:29/mi) 139/155bpm [1457b/mi] 16cal 22) 0.37mi - 2:31(6:44/mi) 144/153bpm [970b/mi] 35cal 23) 0.13mi - 1:23(10:21/mi) 137/152bpm [1417b/mi] 15cal 24) 0.37mi - 2:30(6:44/mi) 144/155bpm [969b/mi] 35cal 25) 0.13mi - 1:17(10:02/mi) 140/154bpm [1405b/mi] 14cal 26) 0.38mi - 2:27(6:31/mi) 147/155bpm [957b/mi] 35cal 27) 0.14mi - 1:23(10:06/mi) 140/155bpm [1414b/mi] 15cal 28) 0.02mi - 43(30:25/mi) 114/126bpm [3467b/mi] 3cal 29) 0.25mi - 2:54(11:28/mi) 114/127bpm [1308b/mi] 25cal Add a comment 0mi, 1:07:26 Cross - Strength Add a comment	-	8.4mi, 1:07:09 Run - General 1) 8.41mi - 1:07:09(7:59/mi) 134/149bpm [1070b/mi] 782cal Add a comment 0mi, 1:08:24 Cross - General 1) 0mi - 1:08:24(0/mi) 62/87bpm [INFb/mi] 121cal 1/62rpm Add a comment	5mi, 42:51 Run - General 1) 1mi - 8:45(8:45/mi) 131/148bpm [1146b/mi] 88cal 2) 1mi - 8:26(8:26/mi) 134/141bpm [1130b/mi] 97cal 3) 1mi - 8:34(8:34/mi) 134/144bpm [1147b/mi] 93cal 4) 1mi - 8:21(8:21/mi) 139/145bpm [1161b/mi] 102cal 5) 1mi - 8:42(8:42/mi) 136/145bpm [1182b/mi] 100cal 6) 0.01mi - 4(8:33/mi) 132/132bpm [1129b/mi] 1cal Add a comment

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