Pallas

Last on at 3pm, 18th Mar 2024

F35

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All Races
Mileage
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Blog

Races
38
Miles
10630
Miles
29
Miles
6726
Miles
329
WAVA
69.12%
5k
21:19
10k
48:16
Half
1:41:23
Mara
4:02:14

About Me
loves to run, and happy to be here! Show More...

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Recent Blogs
Honour satisfied	Dec 2015

My parkrun
No parkrun selected

Recent Training
19th Sep	General	3.3mi	34:12
18th Sep	Other	0mi	22:31
18th Sep	Rowing - Indoor	0mi	45:51
17th Sep	General	3.4mi	34:15
14th Sep	General	6.6mi	1:18:48

12 Month Benchmarks	Run	Bike
Mile	6:19	2:55
5k	20:33	9:47
5mi	34:47	16:56
10k	43:26	21:10
10mi	1:10:28	35:34
Half	1:33:14	52:19

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+ 163 others

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	18		21:32 68.42	21:19 69.12	22:25 65.72	23:06 63.78	23:07 63.75	22:17 66.13						21:19 6:52/mi	69.12
7.4km	1					35:49 61.13								35:49 7:47/mi	61.13
10km	4	48:16 61.57		49:22 60.20	56:25 52.68							55:14 54.58		48:16 7:46/mi	61.57
11.1mi	1							1:53:30 48.18						1:53:30 10:15/mi	48.18
13.1mi	12		1:54:06 56.51			1:41:23 63.60	1:58:53 54.29	1:58:37 54.42	1:53:00 57.20	1:55:00 56.44	1:58:35 54.73	1:58:48 54.80	1:56:00 56.31	1:41:23 7:44/mi	63.60
26.2mi	1					4:02:14 55.30								4:02:14 9:15/mi	55.30

Date	Planned Races			Distance
13 Oct	Great Eastern Run			13.1mi
2024		Result	WAVA	Distance
17 Mar	Stafford Half Marathon	1:58:31	55.12	13.1mi
3 Mar	Cambridge Half Marathon SB	1:56:00	56.31	13.1mi
2023		Result	WAVA	Distance
20 Aug	Leeds Running Festival - Half Marathon	2:00:17	54.31	13.1mi
14 May	Walden Triathlon - sprint	9:11 / 50:01 / 26:35	0.00	400metres/22.5km/5km
15 Apr	'Sithee' at the Slawit Slog Half SB	1:58:48	54.80	13.1mi
22 Jan	Regents Park 10k SB	55:14	54.58	10km
2022		Result	WAVA	Distance
20 Mar	Stafford Half Marathon SB	1:58:35	54.73	13.1mi
2021		Result	WAVA	Distance
17 Oct	Cambridge Half Marathon SB	1:55:00	56.44	13.1mi
2020		Result	WAVA	Distance
8 Mar	Cambridge Half Marathon SB	1:53:00	57.20	13.1mi
2019		Result	WAVA	Distance
13 Oct	Great Birmingham Run PB	1:53:30	48.18	11.07mi
18 May	Crissy Field parkrun	22:17	66.13	5km
27 Apr	Littleport parkrun SB	22:17	66.13	5km
20 Apr	Killerton parkrun	22:52	64.44	5km
14 Apr	Telekom Vivicitta Budapest Spring Half Marathon SB	1:58:37	54.42	13.1mi
16 Mar	Littleport parkrun	22:36	65.20	5km
19 Jan	Isabel Trail parkrun	23:01	64.02	5km
2018		Result	WAVA	Distance
23 Sep	Chicago Half Marathon SB	1:58:53	54.29	13.1mi
11 Aug	Oxford Parkrun SB	23:07	63.75	5km
8 Apr	Berlin Half Marathon	1:59:13	54.10	13.1mi
2016		Result	WAVA	Distance
29 May	Edinburgh Marathon PB	4:02:14	55.30	26.2mi
15 May	Sawston Fun Run and Walk PB	35:49	61.13	7.4km
3 Apr	Richmond Half Marathon PB	1:41:23	63.60	13.1mi
12 Mar	Maldon Prom parkrun SB	23:06	63.78	5km
2015		Result	WAVA	Distance
26 Dec	Southampton parkrun SB	22:25	65.72	5km
1 Nov	Bonfire Burn 10k SB	56:25	52.68	10km
2014		Result	WAVA	Distance
2 Nov	Bonfire Burn 10k SB	49:22	60.20	10km
1 Feb	Southampton parkrun #85		0.00	5km
25 Jan	Southampton parkrun #84 PB	21:19	69.12	5km
18 Jan	Southampton parkrun #83	21:28	68.63	5km
2013		Result	WAVA	Distance
31 Aug	Southampton parkrun #61 SB	21:32	68.42	5km
20 Jul	Southampton parkrun #55		0.00	5km
13 Jul	Southampton parkrun #54	21:43	67.84	5km
22 Jun	Southampton parkrun #51	22:55	64.29	5km
15 Jun	Southampton parkrun #50		0.00	5km
8 Jun	Southampton parkrun #49	21:58	67.07	5km
1 Jun	Southampton parkrun #48	22:43	64.86	5km
4 May	Southampton parkrun #44	21:40	68.00	5km
27 Apr	Southampton parkrun #43	22:06	66.67	5km
20 Apr	Southampton parkrun #42	23:52	61.73	5km
10 Mar	new forest festival of running half marathon SB	1:54:06	56.51	13.1mi
2012		Result	WAVA	Distance
1 Jul	Regent's Park 10k Summer Series #4 PB	48:16	61.57	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	4	0	0	0	0	0	0	14	0	0	0	0	18
2024	0	0	2.2	2.5	0.6	0	0	0	0	0	0	0	5.2
2024	83	71	66	77	128	149	98	119	39	0	0	0	830
2024	0	0	0	0	84	0	0	0	37	0	0	0	121
2023	0	6	3	0	0	0	0	0	0	0	0	4	14
2023	2.4	2.2	3.5	3.2	3.1	0	0	2.3	0	0	0	0.6	17.3
2023	64	87	96	93	81	118	86	96	87	61	30	72	969
2023	0	0	0	28	34	0	21	469	43	0	0	0	595
2022	4	0	4	3	10	4	4	4	3	3	7	0	44
2022	0	0	0	1.5	1.4	0	0	0	0	1.3	1.2	1.3	6.6
2022	74	33	71	66	66	59	92	108	33	85	51	79	818
2022	20	0	115	259	112	233	85	19	91	21	0	40	995
2021	11	32	17	0	0	0	0	0	0	3	5	11	78
2021	68	52	63	140	125	103	110	42	94	60	64	59	982
2021	20	113	214	118	222	165	58	451	178	32	69	156	1797
2020	0	0	0	0	7	0	0	0	12	8	12	31	70
2020	89	62	78	68	104	154	149	129	101	97	70	119	1220
2020	14	0	67	238	281	330	115	187	67	5	110	101	1514
2019	24	49	48	55	56	39	42	37	87	98	73	90	697
2019	21	0	0	33	20	0	33	106	72	0	3	0	290
2018	36	35	48	55	54	33	45	51	49	22	28	56	511
2018	43	19	49	96	20	117	122	0	21	0	0	0	487
2017	16	6	21	24	53	48	49	50	21	37	41	45	411
2017	0	0	0	0	97	39	25	2	126	152	113	19	572
2016	104	123	172	126	118	86	88	47	4	56	34	48	1008
2016	0	0	0	0	34	0	0	0	0	0	0	0	34
2015	0	0	6	0	0	0	0	0	0	0	0	0	6
2015	61	66	72	86	74	83	93	93	73	95	110	95	1003
2015	0	0	0	0	66	0	0	0	0	0	0	0	66
2014	0	0	3	10	5	0	11	3	0	7	10	3	53
2014	128	120	118	42	53	31	66	49	52	80	50	81	871
2014	0	0	3	0	53	0	0	0	0	13	0	0	69
2013	0	0	0	0	25	0	0	0	6	0	6	9	47
2013	84	96	88	62	96	89	107	143	140	112	124	138	1278
2013	0	0	0	28	0	6	152	0	0	0	0	0	186
2012	0	0	0	0	0	0	6	0	0	0	0	25	32

Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30
11.4mi, 1:48:34 Run - General 1) 2.32km - 27:48(12:01/km) 61/92bpm [733b/km] 37cal 28/48rpm 5/11.86kmph 2) 0.36km - 4:27(12:30/km) 86/108bpm [1075b/km] 13cal 23/38rpm 4.8/11.69kmph 3) 15.28km - 1:13:46(4:50/km) 118/170bpm [569b/km] 481cal 25/46rpm 12.43/20.62kmph 4) 0.35km - 2:33(7:16/km) 128/147bpm [929b/km] 11cal 29/38rpm 8.27/11.96kmph Add a comment	6.9mi, 1:17:25 Run - General 1) 1km - 7:47(7:47/km) 141/159bpm [1098b/km] 72cal 7.71/8.87kmph 2) 1km - 7:11(7:11/km) 145/161bpm [1042b/km] 70cal 8.35/8.9kmph 3) 1km - 7:00(7:00/km) 139/143bpm [972b/km] 65cal 8.58/9.14kmph 4) 1km - 6:53(6:53/km) 144/150bpm [992b/km] 67cal 8.71/9.64kmph 5) 1km - 6:48(6:48/km) 146/150bpm [993b/km] 66cal 8.82/9.61kmph 6) 1km - 6:43(6:43/km) 146/151bpm [980b/km] 64cal 8.94/10.61kmph 7) 1km - 7:01(7:01/km) 162/172bpm [1136b/km] 78cal 8.56/9.44kmph 8) 1km - 6:53(6:53/km) 168/174bpm [1157b/km] 78cal 8.71/9.34kmph 9) 1km - 7:44(7:44/km) 167/173bpm [1293b/km] 84cal 7.75/9.34kmph 10) 1km - 6:37(6:37/km) 163/174bpm [1079b/km] 72cal 9.06/10.25kmph 11) 1km - 6:40(6:40/km) 158/163bpm [1054b/km] 70cal 8.99/9.77kmph 12) 0.02km - 7(6:39/km) 160/161bpm [1064b/km] 1cal 9.02/8.97kmph Add a comment	5.7mi, 3:38:31 Walk - General 1) 1km - 36:56(36:56/km) 95/128bpm [3509b/km] 144cal 13/80rpm 1.62/6.01kmph 2) 1km - 34:22(34:22/km) 98/134bpm [3367b/km] 123cal 17/80rpm 1.75/4kmph 3) 1km - 36:06(36:06/km) 87/127bpm [3141b/km] 99cal 14/79rpm 1.66/5.61kmph 4) 1km - 22:52(22:52/km) 99/136bpm [2264b/km] 81cal 31/79rpm 2.62/3.96kmph 5) 1km - 21:31(21:31/km) 93/130bpm [2001b/km] 72cal 34/74rpm 2.79/4.84kmph 6) 1km - 15:26(15:26/km) 82/105bpm [1266b/km] 59cal 43/69rpm 3.89/5.04kmph 7) 1km - 15:42(15:42/km) 81/100bpm [1271b/km] 58cal 43/79rpm 3.82/4.8kmph 8) 1km - 15:56(15:56/km) 71/111bpm [1131b/km] 45cal 42/91rpm 3.77/5.37kmph 9) 1km - 17:26(17:26/km) 80/117bpm [1395b/km] 37cal 40/73rpm 3.44/5.27kmph 10) 0.16km - 2:13(13:55/km) 83/91bpm [1155b/km] 5cal 48/53rpm 4.31/4.54kmph Add a comment	-	14.7mi, 1:52:53 Run - General 1) 0.5km - 4:37(9:14/km) 89/94bpm [822b/km] 40cal 1/40rpm 6.49/11.02kmph 2) 0.5km - 4:18(8:36/km) 90/98bpm [774b/km] 15cal 14/44rpm 6.98/10.08kmph 3) 0.5km - 2:34(5:08/km) 118/145bpm [605b/km] 15cal 16/21rpm 11.71/14.23kmph 4) 0.5km - 2:06(4:12/km) 138/145bpm [579b/km] 18cal 23/26rpm 14.3/15.02kmph 5) 0.5km - 2:05(4:11/km) 125/132bpm [523b/km] 15cal 24/30rpm 14.35/14.93kmph 6) 0.5km - 2:07(4:13/km) 124/127bpm [524b/km] 14cal 24/31rpm 14.21/14.76kmph 7) 0.5km - 2:08(4:16/km) 115/124bpm [491b/km] 10cal 24/31rpm 14.04/14.67kmph 8) 0.5km - 2:08(4:17/km) 117/122bpm [500b/km] 11cal 24/29rpm 14.03/14.5kmph 9) 0.5km - 2:07(4:15/km) 118/121bpm [501b/km] 11cal 25/31rpm 14.14/14.61kmph 10) 0.5km - 2:08(4:16/km) 118/123bpm [503b/km] 11cal 25/35rpm 14.07/14.76kmph 11) 0.5km - 2:09(4:17/km) 120/136bpm [514b/km] 12cal 24/31rpm 14/14.67kmph 12) 0.5km - 2:09(4:19/km) 124/130bpm [535b/km] 13cal 24/31rpm 13.92/14.41kmph 13) 0.5km - 2:08(4:15/km) 125/129bpm [532b/km] 13cal 24/33rpm 14.09/14.57kmph 14) 0.5km - 2:09(4:18/km) 125/129bpm [538b/km] 13cal 25/31rpm 13.94/14.82kmph 15) 0.5km - 2:11(4:22/km) 121/129bpm [528b/km] 11cal 25/31rpm 13.76/14.53kmph 16) 0.5km - 3:23(6:46/km) 122/128bpm [825b/km] 19cal 13/32rpm 8.87/14.09kmph 17) 0.5km - 2:12(4:25/km) 124/128bpm [548b/km] 12cal 24/30rpm 13.59/14.28kmph 18) 0.5km - 2:10(4:20/km) 125/128bpm [542b/km] 12cal 25/32rpm 13.85/14.38kmph 19) 0.5km - 2:11(4:23/km) 126/131bpm [552b/km] 12cal 25/31rpm 13.69/14.27kmph 20) 0.5km - 2:12(4:23/km) 129/140bpm [566b/km] 13cal 25/31rpm 13.68/14.27kmph 21) 0.5km - 2:12(4:24/km) 118/125bpm [519b/km] 9cal 24/30rpm 13.64/14.53kmph 22) 0.5km - 2:15(4:29/km) 124/129bpm [556b/km] 11cal 24/31rpm 13.38/14.24kmph 23) 0.5km - 2:14(4:28/km) 123/129bpm [549b/km] 11cal 24/30rpm 13.44/13.87kmph 24) 0.5km - 2:14(4:29/km) 125/129bpm [560b/km] 11cal 25/31rpm 13.4/13.79kmph 25) 0.5km - 2:15(4:29/km) 125/128bpm [561b/km] 11cal 25/32rpm 13.36/13.88kmph 26) 0.5km - 2:19(4:39/km) 126/129bpm [586b/km] 12cal 25/32rpm 12.91/14.03kmph 27) 0.5km - 2:29(4:59/km) 125/132bpm [623b/km] 14cal 23/31rpm 12.04/13.64kmph 28) 0.5km - 2:58(5:55/km) 122/131bpm [722b/km] 11cal 17/30rpm 10.13/13.85kmph 29) 0.5km - 2:21(4:42/km) 138/149bpm [650b/km] 17cal 25/31rpm 12.75/13.59kmph 30) 0.5km - 2:22(4:44/km) 134/142bpm [633b/km] 16cal 26/33rpm 12.7/13.31kmph 31) 0.5km - 2:25(4:50/km) 129/137bpm [623b/km] 17cal 20/31rpm 12.43/13.94kmph 32) 0.5km - 2:13(4:27/km) 127/136bpm [565b/km] 11cal 24/32rpm 13.49/14kmph 33) 0.5km - 2:19(4:37/km) 121/127bpm [559b/km] 9cal 23/31rpm 12.99/13.57kmph 34) 0.5km - 2:18(4:36/km) 124/163bpm [570b/km] 10cal 23/28rpm 13.05/13.61kmph 35) 0.5km - 2:19(4:39/km) 172/174bpm [799b/km] 25cal 24/30rpm 12.91/13.54kmph 36) 0.5km - 2:18(4:37/km) 173/176bpm [798b/km] 26cal 24/30rpm 13/13.67kmph 37) 0.5km - 2:20(4:40/km) 175/177bpm [818b/km] 26cal 25/32rpm 12.84/13.49kmph 38) 0.5km - 2:21(4:43/km) 164/179bpm [773b/km] 23cal 25/31rpm 12.72/13.25kmph 39) 0.5km - 2:21(4:43/km) 149/159bpm [703b/km] 20cal 23/32rpm 12.72/13.75kmph 40) 0.5km - 2:17(4:35/km) 159/165bpm [728b/km] 24cal 23/29rpm 13.1/13.71kmph 41) 0.5km - 2:18(4:37/km) 169/173bpm [779b/km] 25cal 24/30rpm 13.01/13.71kmph 42) 0.5km - 2:21(4:42/km) 170/175bpm [798b/km] 26cal 24/30rpm 12.78/13.68kmph 43) 0.5km - 2:19(4:38/km) 139/171bpm [644b/km] 12cal 24/31rpm 12.96/13.74kmph 44) 0.5km - 2:18(4:36/km) 172/177bpm [792b/km] 25cal 24/30rpm 13.02/13.8kmph 45) 0.5km - 2:17(4:34/km) 175/179bpm [798b/km] 26cal 24/31rpm 13.15/13.73kmph 46) 0.5km - 2:19(4:38/km) 171/176bpm [794b/km] 26cal 24/30rpm 12.93/13.99kmph 47) 0.5km - 2:19(4:39/km) 175/181bpm [812b/km] 26cal 25/32rpm 12.92/13.77kmph 48) 0.1km - 36(6:03/km) 169/175bpm [1022b/km] 6cal 19/32rpm 9.92/13.66kmph Add a comment	-	0mi, 45:43 Cross - Rowing - Indoor 1) 0km - 45:43(0/km) 94/102bpm [INFb/km] 140cal 18/26rpm Add a comment
Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6
2.6mi, 1:02:52 Walk - General 1) 1km - 14:13(14:13/km) 93/110bpm [1321b/km] 56cal 44/77rpm 4.22/5.54kmph 2) 1km - 14:30(14:30/km) 97/106bpm [1407b/km] 58cal 46/56rpm 4.14/4.77kmph 3) 1km - 17:23(17:23/km) 96/113bpm [1668b/km] 68cal 37/57rpm 3.45/5kmph 4) 1km - 14:58(14:58/km) 100/142bpm [1497b/km] 63cal 44/79rpm 4.01/5.51kmph 5) 0.13km - 1:48(14:02/km) 94/99bpm [1320b/km] 8cal 48/51rpm 4.27/4.7kmph Add a comment 4.2mi, 1:41:34 Walk - General 1) 1km - 14:10(14:10/km) 91/131bpm [1289b/km] 59cal 46/79rpm 4.24/5.1kmph 2) 1km - 17:20(17:20/km) 88/115bpm [1526b/km] 65cal 36/79rpm 3.46/5.51kmph 3) 1km - 16:31(16:31/km) 88/99bpm [1454b/km] 68cal 37/56rpm 3.63/5.68kmph 4) 1km - 15:31(15:31/km) 90/127bpm [1397b/km] 61cal 41/55rpm 3.87/5.34kmph 5) 1km - 13:39(13:39/km) 96/113bpm [1311b/km] 59cal 47/57rpm 4.39/4.97kmph 6) 1km - 14:06(14:06/km) 102/150bpm [1437b/km] 66cal 46/56rpm 4.26/5.21kmph 7) 0.8km - 10:17(12:53/km) 103/144bpm [1327b/km] 50cal 50/58rpm 4.65/5.31kmph Add a comment	14.1mi, 1:45:40 Run - General 1) 21.1km - 1:33:18(4:25/km) 146/185bpm [646b/km] 700cal 25/32rpm 13.57/17.64kmph 2) 1.51km - 12:22(8:13/km) 131/146bpm [1076b/km] 43cal 19/36rpm 7.3/14.44kmph Add a comment	0mi, 28:46 Cross - Yoga 1) 0km - 28:46(0/km) 76/118bpm [INFb/km] 15cal Add a comment	-	5.4mi, 58:19 Run - General 1) 0.5km - 3:39(7:19/km) 65/73bpm [475b/km] 4cal 8.21/10.68kmph 2) 0.5km - 5:13(10:26/km) 76/107bpm [793b/km] 12cal 11/41rpm 5.75/10.66kmph 3) 0.5km - 3:12(6:24/km) 98/107bpm [628b/km] 13cal 15/22rpm 9.37/11.94kmph 4) 0.5km - 2:32(5:04/km) 95/106bpm [481b/km] 9cal 17/21rpm 11.85/12.75kmph 5) 0.5km - 2:33(5:07/km) 98/106bpm [501b/km] 9cal 17/22rpm 11.74/12.84kmph 6) 0.5km - 2:32(5:03/km) 93/99bpm [470b/km] 8cal 17/22rpm 11.88/12.86kmph 7) 0.5km - 4:57(9:55/km) 92/103bpm [912b/km] 15cal 8/19rpm 6.05/13.56kmph 8) 0.5km - 2:21(4:42/km) 95/100bpm [447b/km] 7cal 18/24rpm 12.76/13.84kmph 9) 0.5km - 2:24(4:48/km) 96/102bpm [460b/km] 8cal 18/23rpm 12.52/13.24kmph 10) 0.5km - 2:22(4:43/km) 75/83bpm [354b/km] 3cal 18/23rpm 12.72/13.53kmph 11) 0.5km - 2:35(5:10/km) 73/84bpm [378b/km] 3cal 15/23rpm 11.6/13.44kmph 12) 0.5km - 4:33(9:06/km) 79/119bpm [719b/km] 10cal 12/36rpm 6.6/16.38kmph 13) 0.5km - 2:11(4:23/km) 84/96bpm [368b/km] 5cal 29/38rpm 13.71/14.88kmph 14) 0.5km - 5:17(10:35/km) 73/88bpm [772b/km] 7cal 7/25rpm 5.67/12.15kmph 15) 0.5km - 3:24(6:48/km) 66/74bpm [449b/km] 3cal 10/21rpm 8.82/12.59kmph 16) 0.5km - 3:41(7:21/km) 55/59bpm [404b/km] 3cal 11/22rpm 8.16/13.06kmph 17) 0.5km - 2:21(4:41/km) 67/75bpm [314b/km] 3cal 18/24rpm 12.8/13.37kmph 18) 0.24km - 2:31(10:37/km) 75/83bpm [796b/km] 4cal 5/23rpm 5.65/13.56kmph Add a comment 3.5mi, 39:04 Run - General 1) 1km - 7:36(7:36/km) 65cal 7.89/8.97kmph 2) 1km - 6:29(6:29/km) 75cal 9.26/9.77kmph 3) 1km - 6:33(6:33/km) 74cal 9.17/9.74kmph 4) 1km - 7:04(7:04/km) 72cal 8.49/9.31kmph 5) 1km - 6:58(6:58/km) 73cal 8.61/9.94kmph 6) 0.64km - 4:23(6:52/km) 48cal 8.73/9.24kmph Add a comment	0mi, 2:17:42 Cross - Other 1) 0km - 2:17:42(0/km) 107/157bpm [INFb/km] 536cal Add a comment	0mi, 31:11 Cross - Rowing - Indoor 1) 0km - 31:11(0/km) 70/148bpm [INFb/km] 67cal 16/30rpm Add a comment
Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13
37.2mi, 2:41:31 Bike - General 1) 5km - 14:54(2:59/km) 126/154bpm [375b/km] 115cal 20.15/35.47kmph 2) 5km - 15:32(3:06/km) 145/166bpm [450b/km] 148cal 19.32/47.36kmph 3) 5km - 15:23(3:05/km) 131/162bpm [403b/km] 98cal 19.49/45.72kmph 4) 5km - 10:14(2:03/km) 118/139bpm [242b/km] 37cal 29.3/42.43kmph 5) 5km - 11:43(2:21/km) 121/143bpm [284b/km] 51cal 25.59/35.87kmph 6) 5km - 13:39(2:44/km) 118/142bpm [322b/km] 55cal 21.96/30.97kmph 7) 5km - 14:37(2:55/km) 129/148bpm [377b/km] 90cal 20.53/34.83kmph 8) 5km - 14:06(2:49/km) 121/149bpm [341b/km] 70cal 21.28/31.47kmph 9) 5km - 12:19(2:28/km) 121/152bpm [298b/km] 53cal 24.37/36.81kmph 10) 5km - 13:49(2:46/km) 124/143bpm [343b/km] 66cal 21.72/35.47kmph 11) 5km - 13:28(2:42/km) 122/141bpm [329b/km] 62cal 22.27/33.52kmph 12) 4.78km - 11:46(2:28/km) 128/159bpm [315b/km] 70cal 24.36/37.12kmph Add a comment	3.2mi, 32:35 Run - General 1) 1km - 6:22(6:22/km) 133/146bpm [847b/km] 56cal 9.42/9.98kmph 2) 1km - 6:24(6:24/km) 143/156bpm [914b/km] 63cal 9.39/9.94kmph 3) 1km - 6:25(6:25/km) 145/156bpm [931b/km] 64cal 9.34/9.57kmph 4) 1km - 6:40(6:40/km) 148/164bpm [987b/km] 67cal 9/10.25kmph 5) 1km - 6:06(6:06/km) 152/161bpm [927b/km] 62cal 9.83/11.02kmph 6) 0.1km - 38(6:19/km) 154/156bpm [973b/km] 6cal 9.49/10.31kmph Add a comment	-	-	0mi, 20:12 Cross - Other 1) 0km - 20:12(0/km) 87/98bpm [INFb/km] 59cal Add a comment 0mi, 40:57 Cross - Rowing - Indoor 1) 0km - 40:57(0/km) 102/140bpm [INFb/km] 164cal 14/42rpm Add a comment	-	0mi, 30:04 Cross - Rowing - Indoor 1) 0km - 30:04(0/km) 99/114bpm [INFb/km] 115cal 16/38rpm Add a comment
Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20
6.6mi, 1:18:48 Run - General 1) 0.5km - 5:23(10:46/km) 73/90bpm [786b/km] 10cal 5.57/10.17kmph 2) 0.5km - 4:14(8:28/km) 75/90bpm [635b/km] 8cal 17/43rpm 7.08/10.77kmph 3) 0.5km - 3:23(6:46/km) 70/83bpm [474b/km] 5cal 13/23rpm 8.86/12.35kmph 4) 0.5km - 2:32(5:04/km) 61/76bpm [309b/km] 3cal 12/21rpm 11.85/12.98kmph 5) 0.5km - 2:15(4:30/km) 72/78bpm [324b/km] 3cal 18/23rpm 13.32/13.86kmph 6) 0.5km - 8:56(17:52/km) 70/86bpm [1251b/km] 12cal 3/38rpm 3.36/13.63kmph 7) 0.5km - 6:56(13:51/km) 78/93bpm [1081b/km] 14cal 4.33/11.45kmph 8) 0.5km - 2:16(4:33/km) 73/76bpm [332b/km] 3cal 16/19rpm 13.2/14.39kmph 9) 0.5km - 5:15(10:30/km) 76/84bpm [799b/km] 9cal 5/23rpm 5.71/14.25kmph 10) 0.5km - 2:11(4:22/km) 75/77bpm [327b/km] 3cal 18/23rpm 13.76/14.51kmph 11) 0.5km - 2:09(4:18/km) 77/81bpm [331b/km] 3cal 19/24rpm 13.96/14.52kmph 12) 0.5km - 6:33(13:06/km) 81/102bpm [1061b/km] 14cal 5/25rpm 4.58/14.17kmph 13) 0.5km - 2:12(4:24/km) 129/157bpm [567b/km] 16cal 22/28rpm 13.66/14.36kmph 14) 0.5km - 2:12(4:25/km) 155/158bpm [684b/km] 22cal 22/28rpm 13.6/14.09kmph 15) 0.5km - 2:11(4:23/km) 160/165bpm [700b/km] 23cal 23/29rpm 13.71/14.41kmph 16) 0.5km - 2:08(4:17/km) 164/167bpm [702b/km] 22cal 25/29rpm 14.01/14.51kmph 17) 0.5km - 2:11(4:23/km) 163/167bpm [713b/km] 23cal 25/30rpm 13.71/14.42kmph 18) 0.5km - 2:13(4:26/km) 158/165bpm [700b/km] 22cal 26/32rpm 13.54/14.83kmph 19) 0.5km - 6:51(13:42/km) 109/160bpm [1494b/km] 25cal 5/28rpm 4.38/13kmph 20) 0.5km - 2:32(5:04/km) 66/69bpm [335b/km] 3cal 16/21rpm 11.84/13.32kmph 21) 0.5km - 3:06(6:12/km) 65/69bpm [403b/km] 3cal 12/21rpm 9.67/12.33kmph 22) 0.12km - 1:07(9:25/km) 69/71bpm [649b/km] 1cal 5/21rpm 6.38/12.3kmph Add a comment	-	-	3.4mi, 34:15 Run - General 1) 1km - 6:41(6:41/km) 148/156bpm [989b/km] 66cal 8.98/9.71kmph 2) 1km - 6:33(6:33/km) 156/162bpm [1021b/km] 67cal 9.16/9.74kmph 3) 1km - 6:31(6:31/km) 157/160bpm [1022b/km] 67cal 9.21/10.08kmph 4) 1km - 6:16(6:16/km) 158/162bpm [991b/km] 66cal 9.57/10.04kmph 5) 1km - 5:58(5:58/km) 161/168bpm [961b/km] 63cal 10.05/10.55kmph 6) 0.39km - 2:16(5:53/km) 166/171bpm [977b/km] 24cal 10.2/10.28kmph Add a comment	0mi, 22:31 Cross - Other 1) 0km - 22:31(0/km) 105/120bpm [INFb/km] 100cal Add a comment 0mi, 45:51 Cross - Rowing - Indoor 1) 0km - 45:51(0/km) 100/143bpm [INFb/km] 183cal 14/53rpm Add a comment	3.3mi, 34:12 Run - General 1) 1km - 6:42(6:42/km) 136/148bpm [911b/km] 62cal 8.96/10.04kmph 2) 1km - 6:31(6:31/km) 148/158bpm [964b/km] 65cal 9.21/10.35kmph 3) 1km - 6:20(6:20/km) 153/164bpm [970b/km] 64cal 9.46/10.61kmph 4) 1km - 6:11(6:11/km) 147/155bpm [910b/km] 58cal 9.69/10.75kmph 5) 1km - 6:06(6:06/km) 148/154bpm [904b/km] 59cal 9.83/10.35kmph 6) 0.38km - 2:21(6:09/km) 152/158bpm [935b/km] 23cal 9.76/10.11kmph Add a comment	-

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