smurphin

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Recent Training
4th Jan	General	3.2mi	40:47
1st Jan	General	0.8mi	7:00
1st Jan	General	3.1mi	22:34
1st Jan	General	0.8mi	6:17
30th Dec	General	3.3mi	28:41

12 Month Benchmarks	Run	Bike
Mile	6:12	1:26
5k	19:59	5:31
5mi	32:23	10:49
10k	40:40	14:08
10mi	1:25:27	24:58
Half	3:09:17	34:48
20mi	4:46:29	1:05:20
Mara	6:21:20	1:28:38
50k	7:32:03	1:48:21
40mi	10:01:25	2:22:22
75k	11:36:45	4:40:08
50mi	12:28:13	0
100k	15:37:50	0

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+ 162 others

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	2015	2016	PB	WB
5km	13	20:25 63.96	19:39 67.38	19:39 6:19/mi	67.38
10km	2		43:11 61.95	43:11 6:57/mi	61.95
13.1mi	3	1:33:19 62.68	1:33:46 62.38	1:33:19 7:07/mi	62.68
26.2mi	1		3:26:20 59.44	3:26:20 7:53/mi	59.44

2016		Result	WAVA	Distance
31 Dec	Grovelands parkrun, Enfield	21:56	60.36	5km
5 Nov	Oak Hill parkrun	19:50	66.75	5km
1 Nov	Chingford League - Hog Hill	20:19	65.16	5km
29 Oct	Aylesbury parkrun PB	19:39	67.38	5km
8 Oct	Grovelands parkrun, Enfield	19:57	66.36	5km
2 Oct	Cardiff Half Marathon SB	1:33:46	62.38	13.1mi
13 Aug	Grovelands parkrun, Enfield	19:55	66.00	5km
7 Aug	London Triathlon (Olympic - Sunday)	2:32:10		1.5km/40km/10km
31 Jul	Ride London-Surrey 100	5:19		100mi
23 Jul	Grovelands parkrun, Enfield	20:28	64.22	5km
17 Jul	Great Newham London Run	45:20	59.01	10km
9 Jul	Grovelands parkrun, Enfield	21:46	60.39	5km
2 Jul	Grovelands parkrun, Enfield	21:06	62.30	5km
12 Jun	Columbia Threadneedle Investments ITU triathlon series	2:39:24		1.5km/40km/10km
29 May	Edinburgh Marathon PB	3:26:20	59.44	26.2mi
14 May	The All Nations Triathlon	1:10:52		400m/20km/5km
8 May	Henley half marathon trail run	1:36:50	60.41	13.1mi
12 Mar	Grovelands parkrun, Enfield	20:34	63.91	5km
14 Feb	Run Craven Cottage 10K PB	43:11	61.95	10km
30 Jan	Grovelands parkrun, Enfield	21:03	62.44	5km
2 Jan	Grovelands parkrun, Enfield	21:57	59.88	5km
2015		Result	WAVA	Distance
25 Oct	Lausanne Marathon (1/2 marathon) PB	1:33:19	62.68	13.1mi
4 Apr	Aylesbury parkrun SB	20:25	63.96	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	8	0	0	0	0	0	0	0	0	0	0	0	8
2024	4.3	1.9	2.6	13.3	6.6	1.9	2.9	1.5	3.5	0.7	0	0	39.2
2024	84	97	76	93	85	120	59	65	82	64	71	76	973
2024	19	0	78	164	64	93	53	168	137	0	0	50	826
2023	0	0	0	0	0	0	0	0	0	9	0	0	9
2023	0	0	0	0	0	2.6	0	0	0	0	0.3	0	2.8
2023	132	124	138	86	88	93	63	39	30	21	32	59	906
2023	0	19	0	28	45	170	11	53	199	6	0	32	564
2022	0	0	0	0	9	0	0	0	0	0	0	0	9
2022	0.6	0.4	0.5	0	2.2	0	0	0	0	0	0	0	3.8
2022	115	71	52	59	50	40	8	0	10	46	62	45	560
2022	65	82	45	155	119	285	39	0	0	0	0	0	791
2021	0	0	0	1	5	0	4	0	13	0	0	0	23
2021	0	0	0.5	2.9	0	2	2.9	3.5	1.8	0	0	0	13.5
2021	76	94	129	105	125	81	59	74	55	55	77	78	1008
2021	21	0	207	337	234	228	169	172	169	37	18	0	1592
2020	0	0	0	0	0	1.9	5.2	4.1	1.4	0.6	0	0.1	13.2
2020	67	90	51	42	39	58	71	81	53	53	51	18	675
2020	14	0	0	0	0	126	41	303	169	99	47	35	835
2019	0	0	0	0	0	0	0	0	17	0	41	0	58
2019	0.6	0	0	0.7	5.2	4.1	4.1	3.4	0.9	0	0	0	18.9
2019	60	42	32	33	71	37	40	38	25	20	37	34	469
2019	22	28	4	57	118	40	86	95	60	0	12	0	523
2018	3.3	1.2	4.4	4.8	3.2	0.6	0.6	0	0	0	0	0	18.1
2018	37	40	42	31	34	44	26	43	82	15	14	51	459
2018	16	12	16	52	146	0	0	0	0	253	120	13	628
2017	5.1	5.2	0.9	1.9	5	7.8	2.3	0.5	0.6	0.8	1.7	0	31.9
2017	57	48	26	42	19	47	39	19	22	26	42	9	396
2017	130	44	83	120	32	96	21	11	19	23	21	0	600
2016	0	0	0	7	0	0	0	0	0	0	0	0	7
2016	3.4	1.7	1.9	3.6	7.6	15.6	6	16.5	3.4	0.7	3.2	1.3	64.9
2016	73	61	79	118	105	23	59	81	80	29	32	6	746
2016	0	36	138	59	183	112	443	142	66	10	56	23	1269
2015	1.7	3.2	4.7	2.2	4.6	5.8	7.2	16.2	0.7	0	0	0	46.3
2015	64	36	56	67	61	63	46	29	65	84	19	32	622
2015	0	0	45	13	212	273	149	170	56	13	13	21	966
2014	0	0	0	0	0	0	0	0	0	1	3.7	2.8	7.5
2014	0	0	0	0	0	0	0	0	0	0	29	30	60
2014	0	0	0	0	0	0	0	0	0	0	26	0	26
2013	0	0	0.7	1.8	4.9	4.7	2.6	5	1.2	2	1.8	0	24.6
2013	0	5	0	0	0	0	0	0	0	0	0	0	5
2013	0	13	0	0	0	0	0	0	0	0	0	0	13
1990	3	0	0	0	0	0	0	0	0	0	0	0	3

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	Sun 15th Dec Dec 15
4mi, 33:39 Run - General 1) 1km - 5:06(5:06/km) 141/150bpm [718b/km] 71cal 2) 1km - 5:06(5:06/km) 148/151bpm [755b/km] 74cal 3) 1km - 5:11(5:11/km) 151/157bpm [782b/km] 73cal 4) 1km - 5:13(5:13/km) 150/158bpm [781b/km] 78cal 5) 1km - 5:13(5:13/km) 148/156bpm [771b/km] 77cal 6) 1km - 5:32(5:32/km) 147/152bpm [814b/km] 77cal 7) 0.39km - 2:19(6:01/km) 149/153bpm [897b/km] 32cal Add a comment	-	-	-	-	4.9mi, 39:14 Run - General 1) 1km - 4:15(4:15/km) 147/163bpm [624b/km] 68cal 2) 1km - 4:44(4:44/km) 171/176bpm [809b/km] 78cal 3) 1km - 4:57(4:57/km) 172/176bpm [851b/km] 82cal 4) 1km - 5:03(5:03/km) 172/176bpm [870b/km] 81cal 5) 1km - 5:07(5:07/km) 171/175bpm [874b/km] 84cal 6) 1km - 5:09(5:09/km) 169/173bpm [870b/km] 82cal 7) 1km - 5:24(5:24/km) 169/174bpm [911b/km] 83cal 8) 0.95km - 4:36(4:49/km) 174/181bpm [839b/km] 74cal Add a comment	8.7mi, 1:51:29 Run - General 1) 1km - 8:58(8:58/km) 110/130bpm [987b/km] 80cal 2) 1km - 7:41(7:41/km) 116/143bpm [892b/km] 75cal 3) 1km - 6:20(6:20/km) 122/131bpm [772b/km] 71cal 4) 1km - 6:43(6:43/km) 126/134bpm [846b/km] 79cal 5) 1km - 7:51(7:51/km) 124/135bpm [973b/km] 82cal 6) 1km - 10:00(10:00/km) 121/143bpm [1210b/km] 86cal 7) 1km - 7:53(7:53/km) 123/140bpm [971b/km] 72cal 8) 1km - 9:25(9:25/km) 121/142bpm [1140b/km] 82cal 9) 1km - 7:21(7:21/km) 115/137bpm [844b/km] 66cal 10) 1km - 7:40(7:40/km) 125/135bpm [959b/km] 81cal 11) 1km - 6:50(6:50/km) 119/129bpm [814b/km] 64cal 12) 1km - 8:30(8:30/km) 113/133bpm [961b/km] 63cal 13) 1km - 8:47(8:47/km) 119/140bpm [1045b/km] 72cal 14) 1km - 6:55(6:55/km) 129/144bpm [892b/km] 79cal 15) 0.07km - 33(7:52/km) 129/133bpm [1015b/km] 7cal Add a comment
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	Sun 22nd Dec Dec 22
-	1.3mi, 14:36 Run - General 1) 1km - 7:14(7:14/km) 119/130bpm [862b/km] 80cal 2) 1km - 7:09(7:09/km) 123/137bpm [880b/km] 79cal 3) 0.03km - 12(5:55/km) 136/137bpm [804b/km] 3cal Add a comment 2.6mi, 26:27 Run - General 1) 1km - 6:11(6:11/km) 116/130bpm [718b/km] 69cal 2) 1km - 6:15(6:15/km) 132/149bpm [825b/km] 78cal 3) 1km - 6:28(6:28/km) 129/149bpm [835b/km] 80cal 4) 1km - 6:19(6:19/km) 132/147bpm [834b/km] 79cal 5) 0.24km - 1:14(5:11/km) 147/152bpm [761b/km] 17cal Add a comment	-	-	-	-	4.5mi, 36:49 Run - General 1) 1km - 5:08(5:08/km) 142/156bpm [728b/km] 75cal 2) 1km - 5:07(5:07/km) 167/175bpm [856b/km] 81cal 3) 1km - 4:58(4:58/km) 173/177bpm [858b/km] 82cal 4) 1km - 4:59(4:59/km) 172/179bpm [857b/km] 83cal 5) 1km - 4:35(4:35/km) 169/173bpm [774b/km] 73cal 6) 1km - 5:25(5:25/km) 172/178bpm [932b/km] 88cal 7) 1km - 5:18(5:18/km) 174/180bpm [922b/km] 85cal 8) 0.27km - 1:19(4:49/km) 181/183bpm [872b/km] 23cal Add a comment
Mon 23rd Dec Dec 23	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
5.3mi, 47:34 Run - General 1) 1km - 5:31(5:31/km) 128/144bpm [707b/km] 72cal 2) 1km - 5:38(5:38/km) 136/143bpm [767b/km] 80cal 3) 1km - 5:18(5:18/km) 137/142bpm [726b/km] 73cal 4) 1km - 5:27(5:27/km) 140/149bpm [764b/km] 74cal 5) 1km - 5:31(5:31/km) 140/143bpm [773b/km] 72cal 6) 1km - 5:43(5:43/km) 141/146bpm [807b/km] 77cal 7) 1km - 5:40(5:40/km) 141/150bpm [798b/km] 75cal 8) 1km - 5:43(5:43/km) 144/147bpm [822b/km] 76cal 9) 0.52km - 3:02(5:49/km) 143/146bpm [833b/km] 37cal Add a comment	7.3mi, 1:18:13 Run - General 1) 1km - 6:19(6:19/km) 114/130bpm [720b/km] 67cal 2) 1km - 6:23(6:23/km) 121/141bpm [772b/km] 70cal 3) 1km - 6:36(6:36/km) 135/161bpm [890b/km] 82cal 4) 1km - 5:39(5:39/km) 138/160bpm [779b/km] 71cal 5) 1km - 8:14(8:14/km) 138/161bpm [1135b/km] 90cal 6) 1km - 6:34(6:34/km) 140/162bpm [920b/km] 77cal 7) 1km - 6:19(6:19/km) 140/167bpm [884b/km] 73cal 8) 1km - 6:01(6:01/km) 150/168bpm [903b/km] 77cal 9) 1km - 7:08(7:08/km) 138/161bpm [985b/km] 82cal 10) 1km - 6:53(6:53/km) 134/161bpm [922b/km] 76cal 11) 1km - 7:26(7:26/km) 145/169bpm [1078b/km] 88cal 12) 0.71km - 4:42(6:38/km) 151/166bpm [1001b/km] 56cal Add a comment	-	8.3mi, 1:18:58 Run - General 1) 1km - 5:38(5:38/km) 123/132bpm [693b/km] 70cal 2) 1km - 5:15(5:15/km) 132/137bpm [694b/km] 71cal 3) 1km - 5:43(5:43/km) 133/139bpm [760b/km] 74cal 4) 1km - 6:00(6:00/km) 133/139bpm [798b/km] 76cal 5) 1km - 5:47(5:47/km) 138/145bpm [797b/km] 80cal 6) 1km - 6:42(6:42/km) 128/142bpm [858b/km] 67cal 7) 1km - 5:48(5:48/km) 138/143bpm [800b/km] 72cal 8) 1km - 5:57(5:57/km) 135/144bpm [804b/km] 68cal 9) 1km - 6:39(6:39/km) 122/134bpm [812b/km] 72cal 10) 1km - 5:40(5:40/km) 128/133bpm [725b/km] 78cal 11) 1km - 6:12(6:12/km) 131/141bpm [812b/km] 78cal 12) 1km - 5:59(5:59/km) 129/137bpm [772b/km] 74cal 13) 1km - 5:43(5:43/km) 126/132bpm [721b/km] 76cal 14) 0.34km - 1:55(5:35/km) 126/130bpm [704b/km] 25cal Add a comment	6.9mi, 1:05:10 Run - General 1) 1km - 5:41(5:41/km) 120/131bpm [682b/km] 69cal 2) 1km - 5:43(5:43/km) 127/132bpm [726b/km] 77cal 3) 1km - 5:51(5:51/km) 129/132bpm [754b/km] 76cal 4) 1km - 5:57(5:57/km) 130/135bpm [775b/km] 76cal 5) 1km - 6:34(6:34/km) 124/134bpm [815b/km] 74cal 6) 1km - 5:42(5:42/km) 132/141bpm [753b/km] 73cal 7) 1km - 5:31(5:31/km) 140/145bpm [771b/km] 74cal 8) 1km - 6:08(6:08/km) 136/140bpm [834b/km] 78cal 9) 1km - 5:27(5:27/km) 139/142bpm [757b/km] 72cal 10) 1km - 6:20(6:20/km) 132/140bpm [836b/km] 78cal 11) 1km - 6:08(6:08/km) 131/136bpm [804b/km] 76cal 12) 0.02km - 8(5:33/km) 130/131bpm [722b/km] 2cal Add a comment	50.3mi, 6:38:39 Bike - General 1) 1km - 2:48(2:48/km) 97/104bpm [272b/km] 19cal 21.38/33.59kmph 2) 1km - 9:57(9:57/km) 89/116bpm [885b/km] 53cal 6.03/22.41kmph 3) 1km - 3:37(3:37/km) 88/110bpm [319b/km] 16cal 16.56/28.28kmph 4) 1km - 3:09(3:09/km) 101/112bpm [318b/km] 21cal 19.06/23.78kmph 5) 1km - 3:23(3:23/km) 100/113bpm [339b/km] 23cal 17.7/27.01kmph 6) 1km - 2:30(2:30/km) 104/115bpm [260b/km] 18cal 23.98/28.42kmph 7) 1km - 3:29(3:29/km) 103/119bpm [359b/km] 24cal 17.2/26.97kmph 8) 1km - 5:26(5:26/km) 92/110bpm [499b/km] 28cal 11.06/22.37kmph 9) 1km - 3:19(3:19/km) 101/105bpm [335b/km] 20cal 18.11/20.12kmph 10) 1km - 3:21(3:21/km) 104/115bpm [349b/km] 23cal 17.88/20.22kmph 11) 1km - 3:30(3:30/km) 110/118bpm [384b/km] 30cal 17.17/19.58kmph 12) 1km - 3:56(3:56/km) 107/119bpm [421b/km] 29cal 15.26/20.79kmph 13) 1km - 3:35(3:35/km) 103/117bpm [369b/km] 22cal 16.73/21.06kmph 14) 1km - 4:13(4:13/km) 100/135bpm [422b/km] 24cal 14.22/29.46kmph 15) 1km - 3:58(3:58/km) 99/112bpm [393b/km] 20cal 15.12/23.55kmph 16) 1km - 5:54(5:54/km) 99/141bpm [583b/km] 33cal 10.18/23.58kmph 17) 1km - 3:18(3:18/km) 96/110bpm [316b/km] 15cal 18.21/22.54kmph 18) 1km - 3:43(3:43/km) 98/110bpm [364b/km] 18cal 16.17/21.87kmph 19) 1km - 4:53(4:53/km) 96/114bpm [469b/km] 22cal 12.29/24.79kmph 20) 1km - 3:03(3:03/km) 97/117bpm [296b/km] 14cal 19.68/24.89kmph 21) 1km - 3:07(3:07/km) 102/109bpm [318b/km] 19cal 19.27/21.43kmph 22) 1km - 3:12(3:12/km) 99/116bpm [317b/km] 17cal 18.77/22.34kmph 23) 1km - 3:02(3:02/km) 104/113bpm [315b/km] 19cal 19.79/21kmph 24) 1km - 7:32(7:32/km) 90/112bpm [679b/km] 31cal 7.96/20.73kmph 25) 1km - 5:58(5:58/km) 97/124bpm [578b/km] 30cal 10.07/17.67kmph 26) 1km - 6:09(6:09/km) 91/107bpm [560b/km] 24cal 9.75/19.89kmph 27) 1km - 4:06(4:06/km) 95/109bpm [390b/km] 20cal 14.61/20.93kmph 28) 1km - 8:20(8:20/km) 91/113bpm [758b/km] 38cal 7.21/20.46kmph 29) 1km - 4:30(4:30/km) 99/131bpm [446b/km] 26cal 13.32/25.66kmph 30) 1km - 3:37(3:37/km) 107/131bpm [387b/km] 26cal 16.61/24.12kmph 31) 1km - 6:27(6:27/km) 93/105bpm [599b/km] 29cal 9.31/23.21kmph 32) 1km - 3:25(3:25/km) 101/116bpm [346b/km] 20cal 17.54/20.32kmph 33) 1km - 3:38(3:38/km) 101/109bpm [367b/km] 21cal 16.52/22.2kmph 34) 1km - 4:34(4:34/km) 99/111bpm [452b/km] 24cal 13.13/19.79kmph 35) 1km - 10:19(10:19/km) 90/109bpm [929b/km] 41cal 5.81/17.03kmph 36) 1km - 6:00(6:00/km) 107/139bpm [642b/km] 44cal 10/15.15kmph 37) 1km - 11:27(11:27/km) 93/141bpm [1065b/km] 49cal 5.24/44.14kmph 38) 1km - 9:45(9:45/km) 94/132bpm [917b/km] 48cal 6.15/39.91kmph 39) 1km - 13:22(13:22/km) 86/133bpm [1149b/km] 49cal 4.49/20.69kmph 40) 1km - 4:29(4:29/km) 92/110bpm [412b/km] 20cal 13.41/25.36kmph 41) 1km - 3:55(3:55/km) 99/110bpm [389b/km] 23cal 15.29/26.7kmph 42) 1km - 3:49(3:49/km) 99/112bpm [378b/km] 22cal 15.73/20.73kmph 43) 1km - 6:54(6:54/km) 92/118bpm [635b/km] 32cal 8.7/25.53kmph 44) 1km - 4:08(4:08/km) 102/122bpm [422b/km] 26cal 14.52/20.96kmph 45) 1km - 3:18(3:18/km) 98/110bpm [324b/km] 18cal 18.16/28.89kmph 46) 1km - 5:55(5:55/km) 98/111bpm [579b/km] 30cal 10.15/23.25kmph 47) 1km - 5:59(5:59/km) 92/103bpm [550b/km] 24cal 10.04/19.55kmph 48) 1km - 2:42(2:42/km) 102/110bpm [276b/km] 17cal 22.18/24.59kmph 49) 1km - 4:46(4:46/km) 101/112bpm [481b/km] 29cal 12.59/24.39kmph 50) 1km - 12:10(12:10/km) 87/127bpm [1059b/km] 46cal 4.93/21.93kmph 51) 1km - 6:00(6:00/km) 90/105bpm [540b/km] 26cal 9.99/22.71kmph 52) 1km - 3:24(3:24/km) 106/119bpm [361b/km] 24cal 17.6/26.74kmph 53) 1km - 3:51(3:51/km) 103/118bpm [397b/km] 25cal 15.57/26.97kmph 54) 1km - 3:23(3:23/km) 112/126bpm [379b/km] 28cal 17.74/27.68kmph 55) 1km - 3:16(3:16/km) 106/115bpm [347b/km] 22cal 18.34/23.51kmph 56) 1km - 3:34(3:34/km) 107/115bpm [381b/km] 24cal 16.84/23.61kmph 57) 1km - 3:37(3:37/km) 106/117bpm [384b/km] 24cal 16.57/22kmph 58) 1km - 3:31(3:31/km) 101/116bpm [354b/km] 19cal 17.1/21.03kmph 59) 1km - 3:05(3:05/km) 102/113bpm [314b/km] 17cal 19.49/28.08kmph 60) 1km - 2:47(2:47/km) 99/105bpm [275b/km] 13cal 21.59/24.76kmph 61) 1km - 6:39(6:39/km) 106/148bpm [706b/km] 42cal 9.01/24.86kmph 62) 1km - 4:07(4:07/km) 106/119bpm [436b/km] 28cal 14.6/26.43kmph 63) 1km - 3:01(3:01/km) 107/115bpm [323b/km] 21cal 19.86/26.2kmph 64) 1km - 3:21(3:21/km) 105/113bpm [352b/km] 19cal 17.88/22.57kmph 65) 1km - 3:35(3:35/km) 103/110bpm [368b/km] 18cal 16.78/24.69kmph 66) 1km - 2:47(2:47/km) 106/122bpm [296b/km] 16cal 21.51/30.4kmph 67) 1km - 7:41(7:41/km) 94/106bpm [722b/km] 28cal 7.81/24.39kmph 68) 1km - 4:18(4:18/km) 99/108bpm [425b/km] 19cal 13.97/22.71kmph 69) 1km - 4:04(4:04/km) 101/108bpm [410b/km] 20cal 14.78/22.41kmph 70) 1km - 4:15(4:15/km) 101/121bpm [429b/km] 22cal 14.12/23.38kmph 71) 1km - 3:16(3:16/km) 104/134bpm [339b/km] 18cal 18.39/28.52kmph 72) 1km - 6:50(6:50/km) 94/121bpm [642b/km] 27cal 8.78/22.74kmph 73) 1km - 4:20(4:20/km) 102/115bpm [441b/km] 23cal 13.87/29.79kmph 74) 1km - 6:27(6:27/km) 105/127bpm [678b/km] 39cal 9.29/21.1kmph 75) 1km - 12:52(12:52/km) 96/126bpm [1235b/km] 58cal 4.66/16.89kmph 76) 1km - 4:45(4:45/km) 94/102bpm [446b/km] 19cal 12.64/21.06kmph 77) 1km - 4:23(4:23/km) 97/104bpm [426b/km] 19cal 13.67/22.27kmph 78) 1km - 7:28(7:28/km) 96/120bpm [717b/km] 33cal 8.03/21.3kmph 79) 1km - 2:55(2:55/km) 111/121bpm [323b/km] 23cal 20.6/27.61kmph 80) 1km - 3:34(3:34/km) 105/116bpm [375b/km] 24cal 16.82/26.97kmph 81) 0.86km - 3:56(4:33/km) 109/127bpm [495b/km] 29cal 13.2/23.58kmph Add a comment	-
Mon 30th Dec Dec 30	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
3.3mi, 28:41 Run - General 1) 1km - 5:15(5:15/km) 132/144bpm [694b/km] 71cal 2) 1km - 5:17(5:17/km) 135/143bpm [714b/km] 74cal 3) 1km - 5:31(5:31/km) 136/142bpm [750b/km] 77cal 4) 1km - 5:19(5:19/km) 137/141bpm [729b/km] 72cal 5) 1km - 5:33(5:33/km) 135/142bpm [750b/km] 71cal 6) 0.32km - 1:44(5:30/km) 134/137bpm [736b/km] 23cal Add a comment	-	0.8mi, 7:00 Run - General 1) 1km - 5:43(5:43/km) 127/136bpm [726b/km] 72cal 2) 0.24km - 1:17(5:17/km) 128/133bpm [675b/km] 17cal Add a comment 3.1mi, 22:34 Run - General 1) 1km - 4:35(4:35/km) 143/154bpm [655b/km] 66cal 2) 1km - 4:33(4:33/km) 159/166bpm [723b/km] 74cal 3) 1km - 4:31(4:31/km) 162/167bpm [732b/km] 74cal 4) 1km - 4:34(4:34/km) 166/172bpm [757b/km] 76cal 5) 1km - 4:11(4:11/km) 176/183bpm [737b/km] 72cal 6) 0.04km - 11(4:18/km) 182/183bpm [784b/km] 3cal Add a comment 0.8mi, 6:17 Run - General 1) 1km - 5:00(5:00/km) 136/146bpm [680b/km] 72cal 2) 0.24km - 1:17(5:23/km) 141/144bpm [759b/km] 19cal Add a comment	-	-	3.2mi, 40:47 Run - General 1) 1km - 7:01(7:01/km) 105/115bpm [737b/km] 69cal 2) 1km - 7:41(7:41/km) 107/115bpm [822b/km] 73cal 3) 1km - 8:30(8:30/km) 102/117bpm [867b/km] 74cal 4) 1km - 9:04(9:04/km) 98/113bpm [888b/km] 72cal 5) 1km - 8:08(8:08/km) 102/119bpm [830b/km] 70cal 6) 0.1km - 23(3:58/km) 129/141bpm [511b/km] 5cal Add a comment	-

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