bravedave

Last on at 7am, 5th Jan 2025

M60

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About Me
Returned to running in January 2013 after a 20 year break Show More...

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Recent Training
5th Jan	Long Run	10mi	2:04:19
5th Jan	General	0mi	11
5th Jan	General	0mi	45
4th Jan	General	3.2mi	52:44
3rd Jan	General	5mi	58:10

Planned Races
Capital City Marathon	23rd Feb
Comrades Marathon	8th Jun

12 Month Benchmarks	Run
Mile	9:18
5k	32:20
5mi	53:52
10k	1:08:00
10mi	1:52:14
Half	2:28:03

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	PB	WB
10km	7	55:51 54.11	55:42 54.72	1:16:57 39.96	1:03:40 48.72	1:08:08 45.93	1:04:58 48.60	1:06:41 47.78	55:42 8:58/mi	54.72
14km	1		2:17:00 31.77						2:17:00 15:45/mi	31.77
15km	5		1:39:17 47.13	1:40:59 46.76	1:45:31 45.15		1:49:39 44.24	3:36:08 22.44	1:39:17 10:39/mi	47.13
19km	1							2:47:27 37.15	2:47:27 14:11/mi	37.15
13.1mi	18	2:16:53 48.31	2:11:21 50.80	2:10:35 51.56	2:14:35 50.48	2:25:18 46.76	2:27:48 46.82	2:40:19 43.57	2:10:35 9:58/mi	51.56
22km	1							3:29:51 34.51	3:29:51 15:21/mi	34.51
25km	2				2:44:00 49.21	2:51:47 47.41			2:44:00 10:33/mi	49.21
32km	1							5:36:36 32.43	5:36:36 16:56/mi	32.43
26.2mi	19		4:46:57 48.32	4:46:35 48.82	4:53:02 48.17	4:55:54 48.14	4:58:12 48.21	4:47:07 50.53	4:46:35 10:56/mi	50.53
52km	7		6:25:00 46.60	6:21:38 47.43	6:07:56 49.64	6:35:56 46.55	6:47:41 45.62		6:07:56 11:23/mi	49.64
80km	1			11:26:35 45.02					11:26:35 13:49/mi	45.02
89.2km	1				11:57:18 49.76				11:57:18 12:56/mi	49.76
100km	1				11:46:42 59.04				11:46:42 11:22/mi	59.04
116km	1				23:59:59 35.46				23:59:59 19:59/mi	35.46

Date	Planned Races			Distance
8 Jun	Comrades Marathon			90km
23 Feb	Capital City Marathon Confirmed			26.2mi
2019		Result	WAVA	Distance
25 Aug	Mandela Half Marathon SB	2:40:19	43.57	13.1mi
27 Jul	The Longest Day	16mi		12hr
20 Jul	Karkloof100 Training Camp1 PB	5:36:36	32.43	32km
14 Jul	Waterfall 10km SB	1:06:41	47.78	10km
19 May	Hilton College - Winter Series PB	3:29:51	34.51	22km
1 May	Gaterite Challenge	5:51:49	41.24	26.2mi
7 Apr	Durban City Marathon SB	4:47:07	50.53	26.2mi
31 Mar	Rocky Bay Trail PB	2:47:27	37.15	19km
17 Mar	Delloitte Marathon	5:24:40	44.69	26.2mi
24 Feb	Pietermaritzburg Marathon	5:18:02	45.62	26.2mi
10 Feb	Hillcrest Marathon	5:31:31	43.77	26.2mi
27 Jan	Gilboa Challenge SB	3:36:08	22.44	15km
20 Jan	Kearsney Striders 21.1	2:41:23	42.88	13.1mi
2018		Result	WAVA	Distance
2 Dec	Stainbank SB	1:49:39	44.24	15km
11 Nov	Save Orion 21.1 SB	2:27:48	46.82	13.1mi
28 Oct	South Coast Half	2:35:10	44.60	13.1mi
26 Aug	Mandela Half Marathon	2:34:39	44.75	13.1mi
4 Aug	The Longest Day	34mi		12hr
15 Jul	Waterfall 10km SB	1:04:58	48.60	10km
10 Jun	Comrades Marathon			91km
7 Apr	Bergville - Ladysmith SB	6:47:41	45.62	52km
18 Mar	Delloitte Marathon	5:08:50	46.55	26.2mi
25 Feb	Pietermaritzburg Marathon SB	4:58:12	48.21	26.2mi
11 Feb	Hillcrest Marathon	5:25:38	44.15	26.2mi
21 Jan	Kearsney Striders 21.1	2:39:34	42.97	13.1mi
2017		Result	WAVA	Distance
29 Oct	South Coast Marathon			26.2mi
23 Sep	100 Capital Classic	94mi		47.999722222222hr
9 Jul	Waterfall 10km SB	1:08:08	45.93	10km
4 Jun	Comrades Marathon			86.73km
7 May	Delloitte Marathon	5:18:11	44.77	26.2mi
23 Apr	Chatsworth 52 SB	6:35:56	46.55	52km
19 Mar	Stella Royal SB	2:51:47	47.41	25km
26 Feb	Pietermaritzburg Marathon SB	4:55:54	48.14	26.2mi
12 Feb	Hillcrest Marathon	5:11:16	45.77	26.2mi
22 Jan	Kearsney Striders SB	2:25:18	46.76	13.1mi
2016		Result	WAVA	Distance
18 Dec	The Big Hill Challenge	2:25:47	46.60	13.1mi
4 Dec	Stainbank Cup SB	1:45:31	45.15	15km
6 Nov	Save Orion 21.1 SB	2:14:35	50.48	13.1mi
16 Oct	South Coast Marathon	5:24:53	43.85	26.2mi
1 Oct	LAC Night Race	2:22:07	47.81	13.1mi
17 Sep	100 Capital Classic PB	23:59:59	35.46	116km
6 Aug	The Longest Day PB	11:46:42	59.04	100km
10 Jul	Waterfall 10km SB	1:03:40	48.72	10km
29 May	Comrades Marathon PB	11:57:18	49.76	89.208km
24 Apr	Chatsworth 52	6:29:09	46.94	52km
9 Apr	Bergville - Ladysmith PB	6:07:56	49.64	52km
20 Mar	Gaterite Marathon - Verulam	4:57:20	47.48	26.2mi
28 Feb	Pietermaritzburg Marathon SB	4:53:02	48.17	26.2mi
14 Feb	Hillcrest Marathon	5:13:07	45.08	26.2mi
31 Jan	PDAC 25 PB	2:44:00	49.21	25km
24 Jan	Kearsney Striders	2:57:20	37.97	13.1mi
2015		Result	WAVA	Distance
20 Dec	The Big Hill Challenge	2:21:15	47.66	13.1mi
6 Dec	Stainbank Cup SB	1:40:59	46.76	15km
8 Nov	Save Orion 21.1 PB	2:10:35	51.56	13.1mi
18 Oct	South Coast Marathon	5:07:58	45.84	26.2mi
3 Oct	LAC Night Race	2:32:42	44.09	13.1mi
1 Aug	The Longest Day PB	11:26:35	45.02	80km
12 Jul	Waterfall 10km SB	1:16:57	39.96	10km
31 May	Comrades Marathon			87.72km
10 May	52km Cavanagh Memorial Marathon	6:37:24	45.55	52km
11 Apr	Bergville - Ladysmith SB	6:21:38	47.43	52km
22 Feb	Pietermaritzburg Marathon PB	4:46:35	48.82	26.2mi
18 Jan	Kearsney Striders	2:18:56	48.02	13.1mi
2014		Result	WAVA	Distance
7 Dec	Stainbank Cup PB	1:39:17	47.13	15km
19 Oct	South Coast Marathon	4:57:22	47.05	26.2mi
4 Oct	LAC Night Race SB	2:11:21	50.80	13.1mi
10 Aug	The Sandy PB	2:17:00	31.77	14km
6 Jul	Waterfall 10km PB	55:42	54.72	10km
1 Jun	Comrades Marathon			56mi
12 Apr	Bergville - Ladysmith SB	6:25:00	46.60	52km
23 Feb	Pietermaritzburg Marathon SB	4:46:57	48.32	26.2mi
19 Jan	Kearsney Striders	2:19:53	47.27	13.1mi
2013		Result	WAVA	Distance
5 Oct	LAC Night Race SB	2:16:53	48.31	13.1mi
7 Jul	Waterfall 10km SB	55:51	54.11	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
2025	3	0	0	0	0	0	0	0	0	0	0	0	3
2025	21	0	0	0	0	0	0	0	0	0	0	0	21
2024	0	0	0	0	0	0	0	7	3	1	12	16	40
2024	0	0	17	31	48	53	53	82	98	102	104	63	650
2023	3	16	27	33	3	70	59	3	0	0	0	0	215
2022	49	59	17	19	0	32	50	57	22	0	0	0	305
2021	0	0	0	0	0	0	0	2	0	0	0	0	2
2021	0	0	17	32	46	8	38	56	77	77	83	50	484
2020	28	0	3	6	0	24	11	10	4	8	0	0	94
2019	72	94	75	74	69	51	87	58	29	41	0	0	649
2018	52	80	61	47	20	50	35	76	16	51	40	44	572
2017	72	91	83	108	50	19	38	63	130	28	13	29	725
2016	61	82	93	119	100	17	23	75	90	80	49	56	846
2015	59	53	51	62	99	8	50	67	25	79	59	43	654
2014	72	88	72	100	37	58	74	44	75	71	45	26	762
2013	14	21	33	51	55	43	61	54	63	65	41	25	526
2012	78	70	38	25	0	0	0	0	0	4	3	0	216
2011	0	0	0	0	0	3	3	17	31	40	51	32	176
2000	5	0	0	0	0	0	0	0	0	0	0	0	5
1995	65	41	0	0	0	0	0	0	0	7	10	19	142
1994	74	91	65	45	80	28	45	6	0	5	5	42	485
1993	132	103	108	126	137	6	40	6	12	28	3	6	709
1992	63	74	90	105	102	0	0	0	4	4	0	12	454
1991	65	65	41	153	159	37	114	85	36	75	72	24	924
1990	0	0	0	0	0	9	28	45	44	46	38	22	232
1989	0	0	0	0	0	2	0	6	0	0	0	0	9
1988	0	0	0	0	0	0	0	3	0	0	0	0	3
1987	105	103	0	0	0	0	0	0	0	0	4	0	212
1986	40	97	57	119	71	0	0	0	0	0	46	18	448
1985	0	16	10	0	8	0	0	0	0	0	0	0	34
1984	0	0	0	0	0	3	27	15	0	0	35	12	91
1983	57	78	75	115	95	11	6	10	5	0	3	0	454
1982	34	81	13	35	0	0	0	0	3	0	0	0	166
1981	3	6	0	0	0	0	0	12	0	16	1	0	37
1980	55	100	123	92	129	14	11	0	5	37	10	0	577
1979	4	16	76	91	83	147	100	27	86	0	7	0	638
1978	10	5	26	37	19	194	87	0	0	0	17	3	400
1977	0	0	0	0	0	0	0	0	70	35	0	7	112

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	Tue 17th Dec Dec 17
-	5.1mi, 1:00:59 Run - Recovery Run 1) 1km - 8:07(8:07/km) 135/150bpm [1095b/km] 85cal 73/81rpm 7.4/9.18kmph 2) 1km - 7:29(7:29/km) 148/165bpm [1108b/km] 93cal 75/79rpm 8.01/9.22kmph 3) 1km - 7:37(7:37/km) 146/162bpm [1112b/km] 91cal 73/79rpm 7.88/9.29kmph 4) 1km - 7:20(7:20/km) 144/153bpm [1055b/km] 81cal 74/79rpm 8.19/8.86kmph 5) 1km - 7:08(7:08/km) 144/153bpm [1027b/km] 78cal 75/79rpm 8.41/9.18kmph 6) 1km - 7:33(7:33/km) 140/152bpm [1056b/km] 76cal 73/80rpm 7.96/9.29kmph 7) 1km - 7:14(7:14/km) 144/158bpm [1041b/km] 78cal 74/80rpm 8.3/9.4kmph 8) 1km - 7:17(7:17/km) 146/162bpm [1063b/km] 84cal 73/80rpm 8.24/9.4kmph 9) 0.14km - 1:15(8:46/km) 143/154bpm [1253b/km] 12cal 67/77rpm 6.85/9.04kmph Add a comment	-	-	-	-	3.9mi, 45:51 Run - General 1) 1km - 7:53(7:53/km) 152/180bpm [1198b/km] 105cal 75/82rpm 7.61/9.11kmph 2) 1km - 7:43(7:43/km) 169/195bpm [1305b/km] 123cal 74/79rpm 7.77/8.89kmph 3) 1km - 7:37(7:37/km) 156/194bpm [1187b/km] 103cal 73/80rpm 7.89/8.78kmph 4) 1km - 6:44(6:44/km) 170/194bpm [1145b/km] 105cal 77/79rpm 8.91/9.68kmph 5) 1km - 7:07(7:07/km) 169/204bpm [1202b/km] 113cal 77/80rpm 8.43/10.48kmph 6) 1km - 6:59(6:59/km) 172/187bpm [1202b/km] 113cal 74/79rpm 8.59/9.61kmph 7) 0.23km - 1:48(7:52/km) 176/191bpm [1385b/km] 30cal 71/79rpm 7.63/9.18kmph Add a comment
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	Tue 24th Dec Dec 24
3.8mi, 1:03:36 Walk - General 1) 1km - 11:42(11:42/km) 96/112bpm [1122b/km] 58cal 53/69rpm 5.13/6.23kmph 2) 1km - 10:40(10:40/km) 103/117bpm [1098b/km] 60cal 55/59rpm 5.63/6.12kmph 3) 1km - 10:37(10:37/km) 104/121bpm [1104b/km] 59cal 55/59rpm 5.65/6.16kmph 4) 1km - 10:08(10:08/km) 107/122bpm [1084b/km] 56cal 57/76rpm 5.93/6.59kmph 5) 1km - 9:54(9:54/km) 104/117bpm [1029b/km] 50cal 59/70rpm 6.06/7.27kmph 6) 1km - 9:15(9:15/km) 109/116bpm [1008b/km] 52cal 59/101rpm 6.49/6.88kmph 7) 0.13km - 1:22(10:29/km) 108/114bpm [1132b/km] 8cal 57/61rpm 5.72/6.41kmph Add a comment	0mi, 5 Cross - Other 1) 0km - 3(0/km) 2) 0km - 3(0/km) Add a comment 6.2mi, 1:10:07 Run - Time Trial 1) 1km - 7:27(7:27/km) 158/188bpm [1176b/km] 104cal 78/82rpm 8.06/8.53kmph 2) 1km - 7:16(7:16/km) 162/179bpm [1177b/km] 114cal 75/80rpm 8.26/9.14kmph 3) 1km - 7:24(7:24/km) 163/192bpm [1205b/km] 114cal 75/81rpm 8.12/8.93kmph 4) 1km - 7:26(7:26/km) 156/182bpm [1158b/km] 106cal 73/79rpm 8.08/8.89kmph 5) 1km - 7:51(7:51/km) 149/172bpm [1170b/km] 99cal 70/79rpm 7.64/8.75kmph 6) 1km - 6:42(6:42/km) 159/174bpm [1064b/km] 100cal 77/80rpm 8.97/9.94kmph 7) 1km - 6:36(6:36/km) 162/176bpm [1069b/km] 102cal 77/80rpm 9.09/9.9kmph 8) 1km - 6:44(6:44/km) 161/172bpm [1084b/km] 107cal 76/86rpm 8.91/10.12kmph 9) 1km - 6:38(6:38/km) 160/169bpm [1061b/km] 104cal 77/81rpm 9.05/10.08kmph 10) 1km - 5:55(5:55/km) 167/183bpm [989b/km] 95cal 79/83rpm 10.13/10.94kmph 11) 0.03km - 10(6:28/km) 165/166bpm [1067b/km] 3cal 80/82rpm 9.28/10.76kmph Add a comment	-	10mi, 2:04:51 Run - Long Run 1) 1km - 8:01(8:01/km) 151/166bpm [1210b/km] 106cal 74/80rpm 7.49/8.14kmph 2) 1km - 7:47(7:47/km) 122/172bpm [950b/km] 53cal 72/80rpm 7.7/9.04kmph 3) 1km - 8:01(8:01/km) 109/163bpm [873b/km] 33cal 72/79rpm 7.49/10.3kmph 4) 1km - 7:48(7:48/km) 139/157bpm [1085b/km] 80cal 72/79rpm 7.69/8.6kmph 5) 1km - 8:46(8:46/km) 129/162bpm [1130b/km] 72cal 65/80rpm 6.85/8.35kmph 6) 1km - 7:17(7:17/km) 150/163bpm [1091b/km] 90cal 73/78rpm 8.25/8.82kmph 7) 1km - 7:23(7:23/km) 145/156bpm [1069b/km] 83cal 73/80rpm 8.14/8.93kmph 8) 1km - 7:41(7:41/km) 144/154bpm [1105b/km] 84cal 72/79rpm 7.82/9.22kmph 9) 1km - 7:54(7:54/km) 145/155bpm [1146b/km] 88cal 71/81rpm 7.59/8.78kmph 10) 1km - 7:27(7:27/km) 144/153bpm [1073b/km] 81cal 72/82rpm 8.05/9.14kmph 11) 1km - 8:00(8:00/km) 139/156bpm [1112b/km] 77cal 70/80rpm 7.5/9.04kmph 12) 1km - 7:57(7:57/km) 138/153bpm [1098b/km] 75cal 69/80rpm 7.54/8.96kmph 13) 1km - 8:12(8:12/km) 141/161bpm [1155b/km] 85cal 69/80rpm 7.33/8.64kmph 14) 1km - 7:42(7:42/km) 148/156bpm [1138b/km] 92cal 71/82rpm 7.8/9.32kmph 15) 1km - 7:17(7:17/km) 149/155bpm [1084b/km] 89cal 73/80rpm 8.25/10.12kmph 16) 1km - 7:25(7:25/km) 150/174bpm [1111b/km] 92cal 71/81rpm 8.1/9.65kmph 17) 0.03km - 16(10:23/km) 160/163bpm [1662b/km] 4cal 63/76rpm 5.79/9kmph Add a comment	-	6.9mi, 1:24:21 Run - General 1) 1km - 7:58(7:58/km) 135/162bpm [1076b/km] 85cal 76/81rpm 7.53/9.47kmph 2) 1km - 8:02(8:02/km) 152/181bpm [1222b/km] 103cal 73/81rpm 7.46/8.64kmph 3) 1km - 7:38(7:38/km) 146/152bpm [1115b/km] 86cal 72/79rpm 7.86/8.78kmph 4) 1km - 8:03(8:03/km) 146/155bpm [1175b/km] 91cal 71/82rpm 7.46/9.07kmph 5) 1km - 7:59(7:59/km) 152/166bpm [1213b/km] 102cal 69/82rpm 7.52/9.18kmph 6) 1km - 6:52(6:52/km) 142/155bpm [976b/km] 71cal 75/80rpm 8.73/9.9kmph 7) 1km - 7:37(7:37/km) 143/152bpm [1090b/km] 78cal 71/82rpm 7.87/9.76kmph 8) 1km - 7:05(7:05/km) 134/146bpm [949b/km] 59cal 74/80rpm 8.47/9.47kmph 9) 1km - 7:21(7:21/km) 135/147bpm [993b/km] 60cal 73/80rpm 8.16/9.29kmph 10) 1km - 7:00(7:00/km) 134/141bpm [937b/km] 55cal 74/80rpm 8.58/9.47kmph 11) 1km - 7:50(7:50/km) 140/155bpm [1096b/km] 76cal 71/80rpm 7.67/9.22kmph 12) 0.14km - 56(6:42/km) 135/135bpm [905b/km] 8cal 78/78rpm 8.96/8.93kmph Add a comment	-
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	Tue 31st Dec Dec 31
-	-	-	6.3mi, 1:39:43 Walk - General 1) 1km - 11:32(11:32/km) 106/132bpm [1223b/km] 71cal 55/59rpm 5.2/7.13kmph 2) 1km - 10:22(10:22/km) 100/120bpm [1037b/km] 49cal 56/59rpm 5.79/6.08kmph 3) 1km - 9:53(9:53/km) 100/137bpm [989b/km] 47cal 57/61rpm 6.07/6.37kmph 4) 1km - 10:17(10:17/km) 114/125bpm [1172b/km] 69cal 56/74rpm 5.84/6.44kmph 5) 1km - 10:03(10:03/km) 113/125bpm [1136b/km] 62cal 56/67rpm 5.97/6.44kmph 6) 1km - 9:23(9:23/km) 111/127bpm [1042b/km] 54cal 59/73rpm 6.39/6.62kmph 7) 1km - 9:26(9:26/km) 116/133bpm [1094b/km] 60cal 59/90rpm 6.36/6.98kmph 8) 1km - 9:03(9:03/km) 116/134bpm [1050b/km] 60cal 60/67rpm 6.63/6.91kmph 9) 1km - 8:58(8:58/km) 112/124bpm [1005b/km] 51cal 60/66rpm 6.69/7.13kmph 10) 1km - 9:55(9:55/km) 114/131bpm [1130b/km] 59cal 58/74rpm 6.06/7.34kmph 11) 0.09km - 50(9:17/km) 109/112bpm [1011b/km] 5cal 61/70rpm 6.47/6.52kmph Add a comment	-	5mi, 57:34 Run - General 1) 1km - 7:45(7:45/km) 144/158bpm [1115b/km] 98cal 76/80rpm 7.75/8.86kmph 2) 1km - 7:32(7:32/km) 152/158bpm [1144b/km] 102cal 75/80rpm 7.97/9.29kmph 3) 1km - 7:16(7:16/km) 155/167bpm [1127b/km] 102cal 75/80rpm 8.25/9.61kmph 4) 1km - 7:13(7:13/km) 157/166bpm [1134b/km] 104cal 74/80rpm 8.31/9.25kmph 5) 1km - 6:55(6:55/km) 157/166bpm [1085b/km] 102cal 75/80rpm 8.69/9.58kmph 6) 1km - 7:02(7:02/km) 156/166bpm [1098b/km] 100cal 75/80rpm 8.52/9.68kmph 7) 1km - 6:54(6:54/km) 161/171bpm [1110b/km] 108cal 75/83rpm 8.7/9.72kmph 8) 1km - 6:44(6:44/km) 162/172bpm [1091b/km] 107cal 74/81rpm 8.91/10.01kmph 9) 0.03km - 14(7:35/km) 158/161bpm [1198b/km] 5cal 77/77rpm 7.91/9.86kmph Add a comment	3.1mi, 49:26 Walk - General 1) 1km - 10:28(10:28/km) 107/120bpm [1119b/km] 68cal 56/68rpm 5.74/6.05kmph 2) 1km - 10:07(10:07/km) 108/118bpm [1093b/km] 62cal 57/71rpm 5.93/6.34kmph 3) 1km - 10:16(10:16/km) 107/117bpm [1098b/km] 58cal 56/62rpm 5.85/6.44kmph 4) 1km - 9:22(9:22/km) 105/115bpm [983b/km] 48cal 60/68rpm 6.41/6.95kmph 5) 1km - 8:57(8:57/km) 116/131bpm [1037b/km] 61cal 61/72rpm 6.71/7.06kmph 6) 0.03km - 18(9:50/km) 122/125bpm [1200b/km] 3cal 62/74rpm 6.09/6.66kmph Add a comment 0mi, 5 Walk - General Add a comment
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	Tue 7th Jan Jan 7
6.3mi, 1:13:11 Run - General 1) 1km - 8:10(8:10/km) 132/159bpm [1078b/km] 85cal 73/79rpm 7.34/8.32kmph 2) 1km - 7:31(7:31/km) 156/167bpm [1171b/km] 107cal 75/80rpm 7.99/8.71kmph 3) 1km - 7:28(7:28/km) 155/171bpm [1157b/km] 104cal 74/79rpm 8.04/8.96kmph 4) 1km - 7:25(7:25/km) 151/166bpm [1120b/km] 93cal 75/78rpm 8.09/8.89kmph 5) 1km - 8:07(8:07/km) 139/159bpm [1127b/km] 82cal 70/79rpm 7.4/8.86kmph 6) 1km - 7:00(7:00/km) 146/158bpm [1022b/km] 77cal 76/82rpm 8.57/9.36kmph 7) 1km - 6:55(6:55/km) 146/161bpm [1010b/km] 79cal 75/79rpm 8.68/9.47kmph 8) 1km - 6:56(6:56/km) 147/159bpm [1018b/km] 79cal 74/80rpm 8.66/9.83kmph 9) 1km - 6:51(6:51/km) 154/167bpm [1056b/km] 92cal 76/79rpm 8.75/9.4kmph 10) 1km - 6:12(6:12/km) 156/184bpm [968b/km] 85cal 78/83rpm 9.67/10.66kmph 11) 0.1km - 37(6:25/km) 167/170bpm [1072b/km] 11cal 80/81rpm 9.35/10.62kmph Add a comment	-	5mi, 58:10 Run - General 1) 1km - 8:32(8:32/km) 135/167bpm [1152b/km] 92cal 73/83rpm 7.03/9.18kmph 2) 1km - 7:26(7:26/km) 155/168bpm [1152b/km] 102cal 76/81rpm 8.07/9.18kmph 3) 1km - 7:21(7:21/km) 150/166bpm [1101b/km] 92cal 74/81rpm 8.17/9.25kmph 4) 1km - 7:15(7:15/km) 148/158bpm [1072b/km] 86cal 75/82rpm 8.28/9.22kmph 5) 1km - 6:54(6:54/km) 151/160bpm [1042b/km] 87cal 76/80rpm 8.69/9.43kmph 6) 1km - 7:04(7:04/km) 143/158bpm [1010b/km] 75cal 76/82rpm 8.5/10.12kmph 7) 1km - 6:50(6:50/km) 151/162bpm [1033b/km] 86cal 76/81rpm 8.77/9.86kmph 8) 1km - 6:27(6:27/km) 153/164bpm [987b/km] 83cal 78/82rpm 9.3/10.15kmph 9) 0.06km - 21(6:15/km) 160/162bpm [1001b/km] 8cal 81/81rpm 9.61/10.08kmph Add a comment	3.2mi, 52:44 Walk - General 1) 1km - 10:49(10:49/km) 97/131bpm [1050b/km] 55cal 56/67rpm 5.54/6.16kmph 2) 1km - 9:59(9:59/km) 110/129bpm [1099b/km] 65cal 58/69rpm 6/6.37kmph 3) 1km - 10:13(10:13/km) 105/115bpm [1072b/km] 55cal 57/74rpm 5.88/6.41kmph 4) 1km - 10:34(10:34/km) 103/120bpm [1089b/km] 50cal 58/70rpm 5.68/6.41kmph 5) 1km - 9:29(9:29/km) 107/120bpm [1015b/km] 51cal 60/76rpm 6.33/6.8kmph 6) 0.14km - 1:40(11:41/km) 107/119bpm [1250b/km] 9cal 60/70rpm 5.14/6.8kmph Add a comment	10mi, 2:04:19 Run - Long Run 1) 1km - 9:36(9:36/km) 143/170bpm [1372b/km] 112cal 71/87rpm 6.25/8.75kmph 2) 1km - 8:18(8:18/km) 140/162bpm [1161b/km] 83cal 71/82rpm 7.24/8.86kmph 3) 1km - 7:30(7:30/km) 153/174bpm [1146b/km] 97cal 73/80rpm 8.01/8.96kmph 4) 1km - 7:25(7:25/km) 137/158bpm [1016b/km] 68cal 74/79rpm 8.09/9.04kmph 5) 1km - 8:30(8:30/km) 136/159bpm [1155b/km] 81cal 66/81rpm 7.07/8.96kmph 6) 1km - 8:04(8:04/km) 134/157bpm [1080b/km] 68cal 72/81rpm 7.44/9.25kmph 7) 1km - 7:16(7:16/km) 148/159bpm [1075b/km] 87cal 74/79rpm 8.26/9.18kmph 8) 1km - 6:56(6:56/km) 144/155bpm [999b/km] 73cal 75/80rpm 8.65/9.83kmph 9) 1km - 7:39(7:39/km) 140/164bpm [1070b/km] 76cal 71/81rpm 7.85/9.4kmph 10) 1km - 7:36(7:36/km) 141/158bpm [1072b/km] 76cal 72/82rpm 7.89/9.9kmph 11) 1km - 7:56(7:56/km) 139/161bpm [1103b/km] 76cal 69/80rpm 7.56/9.83kmph 12) 1km - 7:18(7:18/km) 141/158bpm [1029b/km] 72cal 73/79rpm 8.22/9.04kmph 13) 1km - 8:36(8:36/km) 135/160bpm [1161b/km] 71cal 65/81rpm 6.98/9.36kmph 14) 1km - 7:13(7:13/km) 144/166bpm [1040b/km] 77cal 75/81rpm 8.31/9.76kmph 15) 1km - 7:03(7:03/km) 149/162bpm [1050b/km] 86cal 73/80rpm 8.52/9.86kmph 16) 1km - 6:44(6:44/km) 152/164bpm [1023b/km] 88cal 76/81rpm 8.91/10.26kmph 17) 0.1km - 41(7:02/km) 158/162bpm [1112b/km] 12cal 75/79rpm 8.53/9.07kmph Add a comment 0mi, 11 Run - General Add a comment 0mi, 45 Run - General 1) 0.01km - 46(1:35:50/km) 89/93bpm [8532b/km] Add a comment	-	-

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