squeaki..#Ultragrandad

Last on at 2am, 21st Dec 2024

M60

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About Me
When I run, I'm followed by the gentle breeze that blows...... Always with me Dad... Enjoying the outings with my dogs, Branston and Pickle. Less running, more walking. Show More...

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Recent Blogs
Done running - Maybe	Aug 2024
Walking 4 Warriors 2022	Apr 2023
Sydney 48Hr June 2022 afterthoughts etc	Nov 2022
2014 and beyond	Dec 2013

My parkrun
Workman's Beach parkrun

Recent Training
21st Dec	General	1mi	20:03
21st Dec	General	1mi	23:07
21st Dec	General	1mi	20:08
21st Dec	General	5.4mi	49:26
20th Dec	General	1.1mi	15:46

12 Month Benchmarks	Run	Bike
Mile	7:48	2:43
5k	26:05	9:43
5mi	43:27	17:21
10k	54:23	22:14
10mi	1:28:19	37:16
Half	1:57:30	48:48
20mi	3:25:52	1:19:17
Mara	4:34:27	0
50k	6:24:11	0
40mi	9:35:21	0
75k	11:31:03	0
50mi	12:21:33	0
100k	15:31:53	0
75mi	19:50:11	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 186 Run 2485 Swim 16 Walk 466

Recent Threads
Horses - the new not-really-betting betting game
Trader: New Game

Buddies (16)

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Read Everyone!

This is a little side project! See my recent reads:

Tea with Mr Newton: 100,000 Miles - The Longest 'Protest March' in History

Rob Hadcraft

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Best Times
Best WAVA

Dist	Races	1990	1991	1992	1993	1994	1995	1996	1997	1998	1999	2000	2001	2002	2004	2005	2009	2011	2012	2013	2014	2024	PB	WB
5km	26								19:20 66.89	18:33 70.01	19:16 67.77	18:44 69.70	19:14 68.34							20:22 71.16			18:33 5:58/mi	71.16
8km	4								37:30 56.09	35:55 58.73		37:48 56.28			38:06 57.34								35:55 7:14/mi	58.73
5mi	13				30:50 68.32	31:28 66.95		32:30 64.94	32:15 65.59	31:10 68.06	31:37 67.35	31:36 67.70											30:50 6:10/mi	68.32
9km	9								34:55 68.04	34:03 69.96	34:17 69.48	33:43 71.21											33:43 6:02/mi	71.21
6mi	1						43:40 58.33																43:40 7:17/mi	58.33
10km	28				39:08 67.46	40:30 65.19		40:18 65.61	41:30 63.83	39:40 66.94	39:24 67.62	39:35 67.58			51:00 53.72								39:08 6:18/mi	67.62
12km	1							52:35 61.02															52:35 7:03/mi	61.02
15km	1																				1:09:55 65.21		1:09:55 7:30/mi	65.21
10mi	7		1:04:00 68.36	1:02:52 69.59	1:07:20 64.98			1:07:27 64.90	1:05:02 67.39														1:02:52 6:17/mi	69.59
13.1mi	19	1:31:37 63.28	1:28:40 65.39	1:29:22 64.87	1:31:49 63.14	1:37:30 59.46				1:28:50 65.45	1:29:18 65.28	1:29:59 65.01								1:51:41 57.68			1:28:40 6:46/mi	65.45
22km	2																	1:46:10 62.42	1:50:48 60.32				1:46:10 7:46/mi	62.42
15mi	6			1:45:29 63.49						2:00:03 55.95	1:52:37 59.64		1:55:20 58.59			1:58:04 58.94							1:45:29 7:02/mi	63.49
30km	1										2:30:08 56.45												2:30:08 8:03/mi	56.45
20mi	4				2:48:23 54.14							3:12:03 47.89	3:37:25 42.48										2:48:23 8:25/mi	54.14
37km	1																		3:46:37 51.44				3:46:37 9:51/mi	51.44
26mi	1											4:15:00 47.71											4:15:00 9:48/mi	47.71
26.2mi	12			3:37:42 55.84	3:29:02 58.15					3:53:06 52.30	3:57:55 51.38	4:14:13 48.25								4:27:07 50.56	4:46:45 47.51	4:37:14 53.84	3:29:02 7:59/mi	58.15
45km	1																			6:07:26 39.81			6:07:26 13:08/mi	39.81
50km	6																4:22:04 61.27		5:20:40 51.36	5:00:08 55.35		6:26:00 47.56	4:22:04 8:26/mi	61.27
33mi	1											5:08:00 52.94											5:08:00 9:20/mi	52.94
54km	1																		6:00:00 50.08				6:00:00 10:44/mi	50.08
64km	1																			7:54:08 47.80			7:54:08 11:55/mi	47.80
53mi	1											10:53:00 44.77											10:53:00 12:19/mi	44.77
57mi	1													12:11:00 44.40									12:11:00 12:49/mi	44.40
99km	1																				12:00:00 54.24		12:00:00 11:42/mi	54.24
100km	1																				11:39:38 57.03		11:39:38 11:16/mi	57.03

2024		Result	WAVA	Distance
20 Jul	Boyne Valley 50 SB	6:26:00	47.56	50km
2 Jun	Club Bargara Lighthouse running festival SB	4:37:14	53.84	26.2mi
19 Apr	Walking 4 Warriors Endurance Challenge	90mi		24hr
2023		Result	WAVA	Distance
1 Oct	Australian 6 Day Race	325mi		144hr
2 Jun	Butter 24/48Hr	174mi		48hr
21 Apr	Walking 4 Warriors Endurance Challenge	104mi		24hr
2022		Result	WAVA	Distance
2 Oct	Australian 6 Day Race	423mi		144hr
2 Jun	Sydney 48Hr Track	191mi		48hr
2021		Result	WAVA	Distance
24 Apr	Walking 4 Warriors Endurance Challenge 2021	103mi		24hr
2019		Result	WAVA	Distance
29 Sep	Australian 6 Day Race	375mi		144hr
2014		Result	WAVA	Distance
10 Aug	Lamington Eco Challenge Day 2			26.2mi
9 Aug	Lamington Eco Challenge Day 1 SB	4:46:45	47.51	26.2mi
8 Jun	Gold Coast 100km Super-Marathon PB	11:39:38	57.03	100km
4 May	Sports Super Centre Series 15km PB	1:09:55	65.21	15km
8 Feb	Cabooture historical village 12hr Track PB	12:00:00	54.24	99km
2013		Result	WAVA	Distance
8 Dec	Kurrawa2Duranbah 50k	5:08:33	53.84	50km
18 Nov	2rundel Challenge Half Marathon SB	1:51:41	57.68	13.1mi
16 Nov	Main Beach Parkrun 132	23:40	61.24	5km
9 Nov	Main Beach Parkrun 131	24:09	60.01	5km
20 Oct	4rundel Challenge Marathon, QLD SB	4:27:07	50.56	26.2mi
29 Sep	Tomewin Mountain Challenge,	2:00:40	53.38	13.1mi
28 Sep	Main Beach Parkrun 126	24:02	60.31	5km
21 Sep	Main Beach Parkrun 125	23:33	61.54	5km
15 Sep	Numinbah to Polly's 45km PB	6:07:26	39.81	45km
7 Sep	Main Beach Parkrun 123 SB	20:22	71.16	5km
31 Aug	Main Beach Parkrun 122	22:51	63.43	5km
25 Aug	Kuranda to Port Douglas PB	7:54:08	47.80	64km
27 Jul	Main Beach Parkrun 117	21:38	67.00	5km
13 Jul	Main Beach Parkrun 115	21:45	66.64	5km
9 Jun	Gold Coast 50km SB	5:00:08	55.35	50km
8 Jun	Main Beach Parkrun 111	25:10	57.59	5km
1 Jun	Main Beach Parkrun 110	21:59	65.93	5km
11 May	Main Beach Parkrun 107	21:20	67.94	5km
4 May	Main Beach Parkrun 106	21:02	68.91	5km
13 Apr	Main Beach Parkrun 103	21:56	66.08	5km
6 Apr	Main Beach Parkrun 102	21:01	68.96	5km
16 Mar	Main Beach Parkrun 99	21:58	65.98	5km
2012		Result	WAVA	Distance
7 Oct	Bribie Beach Bash SB	5:20:40	51.36	50km
26 Aug	Tomewin Mountain Challenge SB	1:50:48	60.32	22km
20 May	Ballina to Byron Bay PB	3:46:37	51.44	37km
11 Feb	Caboolture Historical Village 6hr Track Race PB	6:00:00	50.08	54km
2011		Result	WAVA	Distance
28 Aug	Tomewin Mountain Challenge PB	1:46:10	62.42	22km
2010		Result	WAVA	Distance
18 Apr	Gold Coast Triathlon-Luke Harrop Memorial	1:19:43		0.25km/20km/5km
2009		Result	WAVA	Distance
13 Dec	Kurrawa to Duranbar 50k	4:39:26	57.46	50km
7 Jun	Gold Coast 50k PB	4:22:04	61.27	50km
2005		Result	WAVA	Distance
20 Mar	March AC Mondi 15, Cambs SB	1:58:04	58.94	15mi
2004		Result	WAVA	Distance
5 Dec	West Norfolk 19th Open XC SB	38:06	57.34	8km
30 Aug	Grimsthorpe 10k SB	51:00	53.72	10km
2002		Result	WAVA	Distance
3 Aug	Poppyline 50, Sherringham PB	12:11:00	44.40	57mi
10 Mar	Grizzly	3:16:41		0mi
2001		Result	WAVA	Distance
21 Oct	The Grizzly SB	3:37:25	42.48	20mi
11 Feb	Ryston XC Grand Prix 5k, Marham SB	19:14	68.34	5km
21 Jan	Folksworth 15 SB	1:55:20	58.59	15mi
2000		Result	WAVA	Distance
3 Dec	West Norfolk 15th Open XC SB	37:48	56.28	8km
12 Nov	Ryston XC Grand Prix 9k	37:00	64.89	9km
29 Oct	SNOWDONIA MARATHON SB	4:14:13	48.25	26.2mi
8 Oct	Ryston XC Grand Prix 9k, marham PB	33:43	71.21	9km
28 Aug	Grimsthorpe Castle 10k	42:16	63.29	10km
23 Aug	Peterborough Grand Prix 5k - Thomas Cook	19:50	66.27	5km
20 Aug	Jog Shop Jog, Brighton SB	3:12:03	47.89	20mi
12 Aug	Poppyline 50, Sherringham PB	10:53:00	44.77	53mi
9 Aug	Peterborough 5k Grand Prix - Werrington	19:42	66.72	5km
23 Jul	The Ninth Breckland Bash PB	5:08:00	52.94	33mi
12 Jul	Peterborough 5k Grand prix - Ferry Meadows 2	19:23	67.81	5km
9 Jul	Hovendon House 10k, Holbeach	39:59	66.90	10km
6 Jul	Ryston Midsummer 5, Downham Market	31:44	67.41	5mi
11 Jun	Poppyline Marathon, Sherringham PB	4:15:00	47.71	26mi
29 May	Breckland Half Marathon, Thetford SB	1:29:59	65.01	13.1mi
25 May	Arthur Bowden Five, Peterborough SB	31:36	67.70	5mi
24 Apr	Fred Slater 10k, Whittlesey SB	39:35	67.58	10km
23 Apr	Deepings Rotary 10k, Market Deeping	40:10	66.60	10km
12 Mar	The Grizzly	3:22:11	45.49	20mi
13 Feb	Ryston XC Grand Prix 5k, Marham SB	18:44	69.70	5km
16 Jan	Ryston XC Grand Prix 9k, Marham	34:44	68.83	9km
1999		Result	WAVA	Distance
7 Nov	Ryston XC Grand Prix 9k, Marham	34:50	68.63	9km
31 Oct	Snowdonia Marathon SB	3:57:55	51.38	26.2mi
19 Sep	Quicksand 15	1:57:19	57.40	15mi
12 Sep	Grunty Fen Half Marathon SB	1:29:18	65.28	13.1mi
30 Aug	Grimsthorpe Castle 10k	41:44	63.84	10km
25 Aug	Peterborough 5k Grand Prix, Thomas Cook SB	19:16	67.77	5km
15 Aug	Thorney Five	31:51	66.85	5mi
28 Jul	Peterborough 5k Grand Prix - Stamford	19:21	67.48	5km
18 Jul	Fairlands Valley Challenge MT Marathon	4:26:30	45.87	26.2mi
11 Jul	Peterborough Police 10k	40:24	65.95	10km
4 Jul	Thurlby 10k	40:40	65.51	10km
4 Jul	Hovendon House 10k, Holbeach	41:24	64.35	10km
1 Jul	Ryston Midsummer 5, Downham Market	31:42	67.17	5mi
20 Jun	Ramsey Half Marathon	1:33:10	62.57	13.1mi
5 Jun	Otmoor Challenge, Blackthorn	1:31:57	63.40	13.1mi
27 May	Arthur Bowden Five, Peterborough SB	31:37	67.35	5mi
25 Apr	Deepings Rotary 10k, Market Deeping SB	39:24	67.62	10km
5 Apr	Fred Slater 10k, Whittlesey	40:31	65.76	10km
21 Mar	Ryston XC Grand Prix 9k, marham	35:35	67.18	9km
14 Feb	Stamford 30K PB	2:30:08	56.45	30km
24 Jan	Folksworth 15 SB	1:52:37	59.64	15mi
17 Jan	Ryston XC Grand Prix 9k, marham SB	34:17	69.48	9km
1998		Result	WAVA	Distance
20 Dec	Ryston XC Grand Prix 5k, Marham	18:45	69.27	5km
15 Nov	West Norfolk Open XC, Kings lynn PB	35:55	58.73	8km
25 Oct	Snowdonia Marathon SB	3:53:06	52.30	26.2mi
4 Oct	Ryston XC Grand Prix 5k, Marham PB	18:33	70.01	5km
27 Sep	Quicksand 15, Margate SB	2:00:03	55.95	15mi
31 Aug	Grimsthorpe Castle 10k	42:37	62.31	10km
16 Aug	Thorney Five	32:15	65.78	5mi
19 Jul	St Ives 10k, cambs	40:08	66.16	10km
5 Jul	March Braza Five	31:45	66.81	5mi
2 Jul	Ryston Midsummer 5, Downham Market SB	31:10	68.06	5mi
21 Jun	Ramsey Half Marathon	1:31:36	63.48	13.1mi
17 May	Ross Peers Half Marathon, Soham	1:35:27	60.92	13.1mi
19 Apr	Deepings Rotary 10k, Market Deeping SB	39:40	66.94	10km
15 Mar	Ryston XC Grand Prix 9k, Marham SB	34:03	69.96	9km
1 Mar	Fenland Half Marathon, Wisbech SB	1:28:50	65.45	13.1mi
15 Feb	Ryston XC Grand Prix 5k, Marham	18:51	68.60	5km
18 Jan	Ryston XC Grand Prix 9k, Marham	35:17	67.33	9km
1997		Result	WAVA	Distance
21 Dec	Ryston XC Grand Prix 5k, Marham SB	19:20	66.89	5km
16 Nov	West Norfolk Open XC, Kings lynn SB	37:30	56.09	8km
9 Nov	Ryston XC Grand Prix 9k SB	34:55	68.04	9km
26 Oct	Fenland 10, Wisbech SB	1:05:02	67.39	10mi
6 Jul	Hovendon House 10k, Holbeach	42:14	62.72	10km
3 Jul	Ryston Midsummer 5, Downham Market SB	32:15	65.59	5mi
4 May	Langtoft 10k SB	41:30	63.83	10km
1996		Result	WAVA	Distance
27 Oct	Fenland 10, Wisbech SB	1:07:27	64.90	10mi
1 Sep	Deepings Rotary 10k, Market Deeping SB	40:18	65.61	10km
18 Aug	Thorney 5	32:40	64.61	5mi
7 Jul	Hovendon House 10k, Holbeach	41:00	64.49	10km
4 Jul	Ryston Midsummer 5, Downham Market SB	32:30	64.94	5mi
30 Jun	Great Eastern 10k, Peterborough	48:00	55.08	10km
28 Apr	Eastern Daily Press 10k, Kings lynn	42:35	62.09	10km
14 Apr	Deepings Rotary 10k	42:09	62.73	10km
17 Mar	Thorney 12k PB	52:35	61.02	12km
1995		Result	WAVA	Distance
21 Jun	Thomas Cook 6, Peterborough PB	43:40	58.33	6mi
1994		Result	WAVA	Distance
17 Jul	St Ives 10k SB	40:30	65.19	10km
7 Jul	Ryston Midsummer 5, Downham Market SB	31:28	66.95	5mi
3 Jul	Hovendon House 10k, Holbeach	40:37	65.00	10km
5 Jun	Royal Mail 10k, Werrington	41:30	63.61	10km
15 May	Great Eastern Run, Peterborough SB	1:37:30	59.46	13.1mi
24 Apr	Lynn News 10k, Kings Lynn	43:20	60.92	10km
1993		Result	WAVA	Distance
5 Dec	Nene Valley 10, Peterborough SB	1:07:20	64.98	10mi
28 Nov	Hadleigh 10	1:10:50	61.76	10mi
14 Nov	Stevenage Half Marathon	1:35:37	60.63	13.1mi
31 Oct	Snowdonia Marathon	3:52:32	52.28	26.2mi
5 Sep	Wissey Marathon PB	3:29:02	58.15	26.2mi
22 Aug	Jog Shop Jog, Brighton PB	2:48:23	54.14	20mi
18 Jul	St Ives 10k, Cambridgeshire PB	39:08	67.46	10km
11 Jul	Holkham Hall 10k	39:14	67.29	10km
3 Jul	Burn Valley Half Marathon, Masham SB	1:31:49	63.14	13.1mi
1 Jul	Ryston Midsummer 5, Downham Market PB	30:50	68.32	5mi
12 Jun	Buxton High Peak Half Marathon	1:33:18	62.14	13.1mi
6 Jun	Royal Mail 10k, Werrington	41:21	63.85	10km
18 Apr	London Marathon	3:44:02	54.26	26.2mi
1992		Result	WAVA	Distance
16 Oct	Snowdonia Marathon	3:53:53	51.97	26.2mi
10 May	Great Eastern Run SB	1:29:22	64.87	13.1mi
12 Apr	London Marathon SB	3:37:42	55.84	26.2mi
26 Jan	Folksworth 15 PB	1:45:29	63.49	15mi
1 Jan	Victoria Park Ten, Hackney PB	1:02:52	69.59	10mi
1991		Result	WAVA	Distance
27 Oct	Elgoods Highway Ten, Wisbech SB	1:04:00	68.36	10mi
17 Aug	Nairn Half Marathon PB	1:28:40	65.39	13.1mi
12 May	Great Eastern Run	1:28:49	65.27	13.1mi
10 Mar	Roding Valley Half Marathon	1:29:39	64.67	13.1mi
20 Jan	Canterbury Ten	1:05:24	66.90	10mi
1990		Result	WAVA	Distance
13 May	Great Eastern Run, Peterborough, cambs SB	1:31:37	63.28	13.1mi
8 Apr	Wisbech half marathon	1:35:02	61.00	13.1mi

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	0	0	0	0	0	0	0	0	42	152	136	41	371
2024	6.1	4.6	0.8	1.2	0	0	0	0	0	0.2	0.4	0.6	13.9
2024	188	131	265	299	323	247	184	249	129	103	90	47	2254
2024	63	43	6	17	0	2	0	0	2	26	20	53	231
2023	0	0	0	0	0	0	0	0	0	3.1	5.4	2.2	10.7
2023	260	275	283	324	209	448	381	342	277	387	157	149	3493
2023	0	1	0	0	0	0	0	0	0	27	15	42	85
2022	133	0	0	105	6	197	6	0	0	435	97	178	1158
2021	0	0	57	103	55	0	0	0	69	0	0	0	284
2020	0	0	0	0	0	33	35	0	36	34	33	0	170
2019	0	0	65	0	0	34	0	0	84	0	0	0	183
2018	0	0	38	0	66	0	37	92	127	102	0	0	463
2017	0	58	0	0	40	0	34	0	80	0	0	0	212
2016	0	0	0	37	0	0	0	0	0	0	0	0	37
2015	0	39	0	0	0	0	0	0	0	0	0	0	39
2014	0.1	1	0.8	0	0	0	0	0	0	0	0	0	2
2014	433	402	385	447	422	484	244	0	33	35	69	0	2954
2014	0	0	28	0	3	0	46	0	0	0	0	0	77
2013	0	0	0	256	221	227	289	182	258	171	228	315	2147
2013	0	0	0	0	0	12	129	38	46	78	0	0	304

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
1mi, 19:59 Walk - General 1) 1km - 11:34(11:34/km) 116/127bpm [1342b/km] 88cal 55/59rpm 5.18/5.86kmph 2) 0.53km - 8:25(15:57/km) 113/118bpm [1803b/km] 62cal 41/59rpm 3.76/5.88kmph Add a comment 3.8mi, 1:02:37 Walk - General 1) 1km - 10:16(10:16/km) 116/124bpm [1191b/km] 78cal 58/61rpm 5.85/6.4kmph 2) 1km - 9:58(9:58/km) 118/124bpm [1176b/km] 79cal 58/60rpm 6.02/6.7kmph 3) 1km - 9:55(9:55/km) 116/125bpm [1150b/km] 77cal 58/60rpm 6.05/6.52kmph 4) 1km - 10:02(10:02/km) 113/122bpm [1134b/km] 74cal 57/60rpm 5.98/6.27kmph 5) 1km - 10:24(10:24/km) 113/120bpm [1175b/km] 77cal 57/59rpm 5.77/6.45kmph 6) 1km - 10:56(10:56/km) 102/119bpm [1115b/km] 67cal 54/59rpm 5.49/6.02kmph 7) 0.1km - 1:06(10:54/km) 99/104bpm [1079b/km] 6cal 57/59rpm 5.5/5.43kmph Add a comment 1.3mi, 14:14 Run - General 1) 1km - 7:03(7:03/km) 139/149bpm [980b/km] 63cal 169/W 8.51/9.86kmph 2) 1km - 7:06(7:06/km) 149/155bpm [1058b/km] 68cal 176/W 8.45/9.4kmph 3) 0.01km - 5(10:21/km) 155/155bpm [1605b/km] 1cal 217/W 5.79/8.24kmph Add a comment 3.7mi, 1:03:49 Walk - General 1) 1km - 11:11(11:11/km) 109/116bpm [1220b/km] 76cal 56/58rpm 5.36/5.74kmph 2) 1km - 11:09(11:09/km) 78/88bpm [870b/km] 38cal 56/58rpm 5.38/5.82kmph 3) 1km - 10:28(10:28/km) 83/90bpm [869b/km] 42cal 57/60rpm 5.73/6.12kmph 4) 1km - 10:37(10:37/km) 85/105bpm [902b/km] 45cal 56/66rpm 5.65/6.22kmph 5) 1km - 10:07(10:07/km) 111/122bpm [1123b/km] 72cal 56/61rpm 5.93/6.68kmph 6) 1km - 10:14(10:14/km) 100/120bpm [1023b/km] 61cal 58/61rpm 5.86/6.31kmph 7) 0km - 3(15:37/km) 97/97bpm [1515b/km] 57/57rpm 3.84/5.22kmph Add a comment 1mi, 20:15 Walk - General 1) 1km - 12:08(12:08/km) 93/103bpm [1129b/km] 62cal 52/74rpm 4.94/7.74kmph 2) 0.67km - 8:07(12:10/km) 114/122bpm [1388b/km] 61cal 51/102rpm 4.93/14.34kmph Add a comment	1.1mi, 19:44 Walk - General 1) 1km - 12:06(12:06/km) 110/125bpm [1330b/km] 84cal 53/71rpm 4.96/7.1kmph 2) 0.7km - 7:39(10:51/km) 120/127bpm [1302b/km] 63cal 58/60rpm 5.53/6.05kmph Add a comment 8.2mi, 2:11:01 Walk - General 1) 1km - 10:47(10:47/km) 80/92bpm [863b/km] 40cal 56/61rpm 5.56/6.36kmph 2) 1km - 10:42(10:42/km) 78/89bpm [835b/km] 37cal 58/62rpm 5.61/6.17kmph 3) 1km - 10:07(10:07/km) 89/119bpm [900b/km] 48cal 58/60rpm 5.93/6.23kmph 4) 1km - 9:47(9:47/km) 95/121bpm [929b/km] 53cal 58/61rpm 6.13/6.64kmph 5) 1km - 9:46(9:46/km) 93/120bpm [908b/km] 50cal 58/61rpm 6.14/6.57kmph 6) 1km - 9:47(9:47/km) 118/124bpm [1154b/km] 78cal 58/61rpm 6.13/6.77kmph 7) 1km - 10:06(10:06/km) 111/120bpm [1121b/km] 72cal 56/60rpm 5.94/6.27kmph 8) 1km - 10:00(10:00/km) 100/122bpm [1000b/km] 59cal 58/60rpm 6/6.42kmph 9) 1km - 9:41(9:41/km) 101/120bpm [978b/km] 59cal 57/63rpm 6.2/6.58kmph 10) 1km - 9:25(9:25/km) 100/110bpm [942b/km] 56cal 60/62rpm 6.37/6.67kmph 11) 1km - 9:36(9:36/km) 102/109bpm [979b/km] 60cal 60/63rpm 6.25/6.74kmph 12) 1km - 9:45(9:45/km) 103/120bpm [1005b/km] 61cal 58/61rpm 6.15/6.7kmph 13) 1km - 9:15(9:15/km) 109/127bpm [1008b/km] 64cal 59/61rpm 6.49/6.65kmph 14) 0.23km - 2:17(10:03/km) 102/106bpm [1025b/km] 14cal 59/60rpm 5.97/6.38kmph Add a comment 0.9mi, 20:46 Walk - General 1) 1km - 11:54(11:54/km) 108/121bpm [1285b/km] 81cal 54/73rpm 5.04/7.64kmph 2) 0.51km - 8:52(17:25/km) 112/121bpm [1951b/km] 64cal 38/86rpm 3.45/10.44kmph Add a comment	1.1mi, 19:54 Walk - General 1) 1km - 11:37(11:37/km) 110/120bpm [1277b/km] 81cal 53/72rpm 5.17/7.44kmph 2) 0.71km - 8:17(11:38/km) 114/120bpm [1327b/km] 62cal 55/58rpm 5.16/5.82kmph Add a comment 8.7mi, 2:16:27 Walk - General 1) 1km - 10:07(10:07/km) 115/124bpm [1163b/km] 76cal 58/61rpm 5.94/6.54kmph 2) 1km - 9:49(9:49/km) 89/97bpm [874b/km] 46cal 59/61rpm 6.11/6.72kmph 3) 1km - 9:59(9:59/km) 90/100bpm [899b/km] 48cal 59/61rpm 6.01/6.44kmph 4) 1km - 9:39(9:39/km) 87/92bpm [840b/km] 43cal 60/67rpm 6.22/7.05kmph 5) 1km - 10:00(10:00/km) 90/96bpm [900b/km] 49cal 59/61rpm 6/6.37kmph 6) 1km - 9:44(9:44/km) 90/100bpm [876b/km] 47cal 59/62rpm 6.16/6.77kmph 7) 1km - 10:11(10:11/km) 86/94bpm [876b/km] 44cal 58/60rpm 5.89/6.36kmph 8) 1km - 9:47(9:47/km) 90/100bpm [880b/km] 48cal 58/61rpm 6.13/6.67kmph 9) 1km - 9:09(9:09/km) 107/120bpm [979b/km] 61cal 58/61rpm 6.56/7.6kmph 10) 1km - 9:37(9:37/km) 114/121bpm [1096b/km] 72cal 58/61rpm 6.24/6.61kmph 11) 1km - 9:35(9:35/km) 110/119bpm [1054b/km] 67cal 58/61rpm 6.26/6.98kmph 12) 1km - 9:29(9:29/km) 106/119bpm [1005b/km] 62cal 58/62rpm 6.33/6.65kmph 13) 1km - 9:37(9:37/km) 107/121bpm [1029b/km] 65cal 58/60rpm 6.24/6.61kmph 14) 1km - 9:36(9:36/km) 113/121bpm [1085b/km] 71cal 58/61rpm 6.25/7.24kmph 15) 0.01km - 8(9:27/km) 98/98bpm [927b/km] 1cal 59/60rpm 6.34/6.46kmph Add a comment 0.9mi, 13:13 Run - General 1) 1km - 8:45(8:45/km) 115/142bpm [1006b/km] 63cal 129/W 6.86/12kmph 2) 0.42km - 4:28(10:40/km) 124/138bpm [1322b/km] 29cal 119/W 5.63/10.68kmph Add a comment	0.9mi, 18:48 Walk - General 1) 1km - 11:52(11:52/km) 114/130bpm [1353b/km] 87cal 54/84rpm 5.05/8.98kmph 2) 0.4km - 6:56(17:31/km) 116/122bpm [2032b/km] 54cal 38/64rpm 3.43/7.55kmph Add a comment 3.5mi, 57:10 Walk - General 1) 1km - 10:25(10:25/km) 119/127bpm [1239b/km] 83cal 58/62rpm 5.76/6.23kmph 2) 1km - 10:21(10:21/km) 115/126bpm [1191b/km] 79cal 58/60rpm 5.79/6.37kmph 3) 1km - 9:58(9:58/km) 108/121bpm [1076b/km] 68cal 56/62rpm 6.02/6.65kmph 4) 1km - 9:51(9:51/km) 116/126bpm [1143b/km] 77cal 59/62rpm 6.09/6.61kmph 5) 1km - 10:01(10:01/km) 115/122bpm [1152b/km] 77cal 58/60rpm 5.99/6.39kmph 6) 0.62km - 6:34(10:30/km) 114/121bpm [1197b/km] 49cal 56/61rpm 5.71/6.28kmph Add a comment 1.7mi, 18:04 Run - General 1) 1km - 6:46(6:46/km) 135/149bpm [913b/km] 62cal 180/W 8.87/10.65kmph 2) 1km - 6:24(6:24/km) 152/156bpm [972b/km] 68cal 189/W 9.38/10kmph 3) 0.77km - 4:54(6:23/km) 157/161bpm [1003b/km] 53cal 191/W 9.4/10.14kmph Add a comment 3.1mi, 52:26 Walk - General 1) 1km - 11:09(11:09/km) 89/118bpm [992b/km] 52cal 56/59rpm 5.39/5.87kmph 2) 1km - 10:55(10:55/km) 78/87bpm [852b/km] 38cal 57/60rpm 5.5/5.87kmph 3) 1km - 10:26(10:26/km) 79/89bpm [824b/km] 38cal 58/61rpm 5.75/6.22kmph 4) 1km - 10:02(10:02/km) 85/96bpm [853b/km] 43cal 59/62rpm 5.98/6.45kmph 5) 1km - 9:47(9:47/km) 106/124bpm [1037b/km] 64cal 59/62rpm 6.13/6.54kmph 6) 0.01km - 8(9:49/km) 122/123bpm [1198b/km] 1cal 61/62rpm 6.11/6.18kmph Add a comment 0.9mi, 14:21 Run - General 1) 1km - 9:01(9:01/km) 121/149bpm [1092b/km] 64cal 126/W 6.65/11.57kmph 2) 0.5km - 5:20(10:34/km) 114/133bpm [1205b/km] 35cal 120/W 5.68/10.91kmph Add a comment	1.2mi, 16:53 Run - General 1) 1km - 8:42(8:42/km) 117/146bpm [1019b/km] 65cal 137/W 6.89/12.08kmph 2) 0.85km - 8:11(9:38/km) 120/140bpm [1155b/km] 57cal 126/W 6.23/11.08kmph Add a comment 10.1mi, 2:38:48 Walk - General 1) 1km - 10:51(10:51/km) 111/122bpm [1204b/km] 77cal 57/61rpm 5.53/6.16kmph 2) 1km - 10:49(10:49/km) 98/124bpm [1060b/km] 61cal 57/59rpm 5.55/5.94kmph 3) 1km - 10:26(10:26/km) 85/99bpm [887b/km] 44cal 57/62rpm 5.75/6.21kmph 4) 1km - 10:24(10:24/km) 84/93bpm [874b/km] 43cal 58/62rpm 5.77/6.53kmph 5) 1km - 9:45(9:45/km) 92/103bpm [897b/km] 50cal 60/63rpm 6.15/6.65kmph 6) 1km - 9:25(9:25/km) 100/105bpm [942b/km] 56cal 61/63rpm 6.37/6.75kmph 7) 1km - 9:14(9:14/km) 100/108bpm [923b/km] 55cal 61/63rpm 6.5/6.99kmph 8) 1km - 9:32(9:32/km) 101/109bpm [963b/km] 57cal 61/63rpm 6.29/6.87kmph 9) 1km - 9:25(9:25/km) 104/109bpm [979b/km] 60cal 61/63rpm 6.37/6.77kmph 10) 1km - 9:38(9:38/km) 113/127bpm [1089b/km] 71cal 60/63rpm 6.23/6.95kmph 11) 1km - 9:34(9:34/km) 115/132bpm [1101b/km] 73cal 59/63rpm 6.27/6.96kmph 12) 1km - 9:40(9:40/km) 113/126bpm [1092b/km] 72cal 61/65rpm 6.21/7.03kmph 13) 1km - 9:10(9:10/km) 119/133bpm [1091b/km] 74cal 62/64rpm 6.54/6.94kmph 14) 1km - 9:15(9:15/km) 121/126bpm [1119b/km] 77cal 61/63rpm 6.49/6.94kmph 15) 1km - 9:09(9:09/km) 122/126bpm [1116b/km] 77cal 61/64rpm 6.56/6.9kmph 16) 1km - 9:25(9:25/km) 122/130bpm [1149b/km] 79cal 61/63rpm 6.37/7.01kmph 17) 0.29km - 3:06(10:40/km) 118/124bpm [1258b/km] 25cal 54/63rpm 5.63/6.54kmph Add a comment 0.9mi, 18:17 Walk - General 1) 1km - 11:48(11:48/km) 110/122bpm [1299b/km] 82cal 54/71rpm 5.08/7.14kmph 2) 0.48km - 6:28(13:29/km) 117/121bpm [1578b/km] 51cal 51/68rpm 4.45/6.21kmph Add a comment	1.2mi, 16:46 Run - General 1) 1km - 8:32(8:32/km) 123/147bpm [1049b/km] 65cal 135/W 7.03/11.84kmph 2) 0.85km - 8:14(9:39/km) 148/172bpm [1427b/km] 60cal 134/W 6.22/10.59kmph Add a comment 1.9mi, 19:12 Run - General 1) 1km - 6:29(6:29/km) 137/155bpm [889b/km] 62cal 189/W 9.24/11.11kmph 2) 1km - 6:00(6:00/km) 154/160bpm [925b/km] 64cal 208/W 9.99/11.32kmph 3) 1km - 6:02(6:02/km) 160/163bpm [964b/km] 66cal 206/W 9.95/11.21kmph 4) 0.07km - 40(9:12/km) 159/163bpm [1463b/km] 7cal 135/W 6.52/10.44kmph Add a comment 6.6mi, 1:48:33 Walk - General 1) 1km - 10:38(10:38/km) 114/125bpm [1212b/km] 79cal 57/61rpm 5.64/6.25kmph 2) 1km - 10:45(10:45/km) 105/122bpm [1129b/km] 70cal 57/58rpm 5.58/6.13kmph 3) 1km - 10:22(10:22/km) 82/93bpm [850b/km] 41cal 59/81rpm 5.79/8.63kmph 4) 1km - 10:02(10:02/km) 84/95bpm [843b/km] 41cal 58/80rpm 5.98/8.31kmph 5) 1km - 10:09(10:09/km) 110/123bpm [1117b/km] 71cal 58/79rpm 5.91/8.72kmph 6) 1km - 10:05(10:05/km) 102/122bpm [1029b/km] 62cal 59/62rpm 5.95/6.56kmph 7) 1km - 10:12(10:12/km) 89/97bpm [908b/km] 48cal 57/62rpm 5.88/6.48kmph 8) 1km - 10:04(10:04/km) 92/100bpm [926b/km] 50cal 58/60rpm 5.96/6.38kmph 9) 1km - 9:43(9:43/km) 94/101bpm [913b/km] 51cal 59/61rpm 6.17/6.56kmph 10) 1km - 10:04(10:04/km) 94/109bpm [946b/km] 53cal 58/61rpm 5.96/6.54kmph 11) 0.64km - 6:29(10:05/km) 95/100bpm [958b/km] 35cal 59/61rpm 5.95/6.48kmph Add a comment 1.1mi, 19:24 Walk - General 1) 1km - 11:02(11:02/km) 113/143bpm [1247b/km] 80cal 56/84rpm 5.44/9.76kmph 2) 0.76km - 8:22(11:03/km) 123/147bpm [1359b/km] 71cal 55/86rpm 5.43/10.62kmph Add a comment	1.3mi, 17:59 Run - General 1) 1km - 8:55(8:55/km) 116/152bpm [1035b/km] 66cal 130/W 6.72/12.72kmph 2) 1km - 8:49(8:49/km) 125/141bpm [1102b/km] 69cal 145/W 6.81/11.8kmph 3) 0.02km - 15(12:06/km) 122/126bpm [1477b/km] 1cal 169/W 4.96/5.19kmph Add a comment 2.2mi, 35:28 Walk - General 1) 1km - 10:10(10:10/km) 115/123bpm [1170b/km] 76cal 58/66rpm 5.9/6.37kmph 2) 1km - 10:00(10:00/km) 110/118bpm [1100b/km] 71cal 58/83rpm 6/8.85kmph 3) 1km - 10:02(10:02/km) 110/121bpm [1104b/km] 71cal 57/59rpm 5.98/6.16kmph 4) 0.53km - 5:16(9:55/km) 114/120bpm [1130b/km] 40cal 57/58rpm 6.05/6.26kmph Add a comment 1.3mi, 13:14 Run - General 1) 1km - 6:48(6:48/km) 133/146bpm [905b/km] 64cal 183/W 8.82/10.29kmph 2) 1km - 6:19(6:19/km) 149/156bpm [942b/km] 65cal 190/W 9.49/10kmph 3) 0.01km - 6(9:11/km) 155/155bpm [1423b/km] 1cal 194/W 6.54/9.6kmph Add a comment 1.9mi, 31:28 Walk - General 1) 1km - 10:22(10:22/km) 114/121bpm [1181b/km] 77cal 57/60rpm 5.79/6.17kmph 2) 1km - 10:17(10:17/km) 94/115bpm [967b/km] 54cal 57/59rpm 5.84/6.56kmph 3) 1km - 10:44(10:44/km) 93/111bpm [998b/km] 55cal 56/58rpm 5.59/5.85kmph 4) 0.01km - 5(9:39/km) 90/90bpm [868b/km] 55/55rpm 6.22/5.49kmph Add a comment 1.3mi, 13:33 Run - General 1) 1km - 6:45(6:45/km) 129/148bpm [871b/km] 63cal 181/W 8.89/10.14kmph 2) 1km - 6:35(6:35/km) 140/150bpm [921b/km] 64cal 185/W 9.12/9.78kmph 3) 0.02km - 13(9:36/km) 150/150bpm [1439b/km] 2cal 195/W 6.25/8.91kmph Add a comment 1.9mi, 36:06 Walk - General 1) 1km - 11:40(11:40/km) 111/122bpm [1295b/km] 83cal 55/58rpm 5.14/5.5kmph 2) 1km - 11:47(11:47/km) 118/139bpm [1390b/km] 93cal 54/58rpm 5.09/5.55kmph 3) 1km - 11:14(11:14/km) 110/118bpm [1236b/km] 80cal 55/58rpm 5.34/5.88kmph 4) 0.12km - 1:25(11:49/km) 110/113bpm [1299b/km] 10cal 55/56rpm 5.08/5.3kmph Add a comment 1mi, 17:22 Walk - General 1) 1km - 11:08(11:08/km) 108/141bpm [1203b/km] 75cal 55/85rpm 5.39/9.81kmph 2) 0.52km - 6:13(11:52/km) 120/129bpm [1425b/km] 51cal 54/86rpm 5.05/9.09kmph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
1mi, 19:23 Walk - General 1) 1km - 11:47(11:47/km) 106/114bpm [1250b/km] 77cal 52/56rpm 5.09/5.71kmph 2) 0.58km - 7:36(13:12/km) 107/118bpm [1413b/km] 51cal 49/63rpm 4.54/5.78kmph Add a comment 8.1mi, 2:28:55 Walk - General 1) 1km - 12:16(12:16/km) 112/121bpm [1373b/km] 88cal 52/58rpm 4.89/5.61kmph 2) 1km - 11:55(11:55/km) 95/118bpm [1132b/km] 65cal 55/60rpm 5.04/5.65kmph 3) 1km - 11:34(11:34/km) 84/99bpm [972b/km] 47cal 56/59rpm 5.19/5.69kmph 4) 1km - 11:25(11:25/km) 79/93bpm [902b/km] 41cal 55/59rpm 5.26/5.61kmph 5) 1km - 11:17(11:17/km) 83/92bpm [937b/km] 46cal 56/58rpm 5.32/5.64kmph 6) 1km - 12:08(12:08/km) 103/120bpm [1250b/km] 76cal 50/64rpm 4.95/5.89kmph 7) 1km - 10:42(10:42/km) 110/118bpm [1177b/km] 76cal 56/57rpm 5.61/6.13kmph 8) 1km - 10:59(10:59/km) 112/119bpm [1230b/km] 81cal 56/58rpm 5.46/5.82kmph 9) 1km - 11:04(11:04/km) 104/116bpm [1151b/km] 71cal 55/58rpm 5.42/6kmph 10) 1km - 10:46(10:46/km) 104/120bpm [1120b/km] 69cal 57/60rpm 5.57/5.87kmph 11) 1km - 10:45(10:45/km) 107/119bpm [1150b/km] 73cal 56/58rpm 5.58/5.85kmph 12) 1km - 10:59(10:59/km) 103/116bpm [1131b/km] 69cal 56/59rpm 5.46/5.9kmph 13) 1km - 12:16(12:16/km) 110/115bpm [1349b/km] 87cal 51/58rpm 4.89/5.73kmph 14) 0.08km - 49(10:45/km) 112/115bpm [1204b/km] 6cal 55/56rpm 5.58/5.16kmph Add a comment 0.9mi, 20:21 Walk - General 1) 1km - 12:58(12:58/km) 107/117bpm [1387b/km] 86cal 50/64rpm 4.63/6.69kmph 2) 0.49km - 7:24(14:59/km) 110/116bpm [1648b/km] 52cal 45/57rpm 4.01/5.43kmph Add a comment	0.8mi, 17:10 Walk - General 1) 1km - 12:11(12:11/km) 105/116bpm [1279b/km] 78cal 53/60rpm 4.93/5.55kmph 2) 0.35km - 4:59(14:14/km) 114/123bpm [1622b/km] 37cal 46/57rpm 4.22/5.48kmph Add a comment 8.8mi, 2:21:48 Walk - General 1) 1km - 11:11(11:11/km) 106/118bpm [1185b/km] 72cal 56/66rpm 5.37/7.16kmph 2) 1km - 10:49(10:49/km) 85/92bpm [919b/km] 46cal 57/60rpm 5.55/6.03kmph 3) 1km - 10:44(10:44/km) 88/100bpm [945b/km] 50cal 57/59rpm 5.59/5.95kmph 4) 1km - 10:46(10:46/km) 92/101bpm [991b/km] 55cal 57/62rpm 5.57/6.4kmph 5) 1km - 9:46(9:46/km) 100/105bpm [977b/km] 58cal 61/64rpm 6.14/6.61kmph 6) 1km - 9:27(9:27/km) 102/121bpm [964b/km] 59cal 61/75rpm 6.35/8.49kmph 7) 1km - 10:04(10:04/km) 114/126bpm [1148b/km] 76cal 58/63rpm 5.96/6.53kmph 8) 1km - 9:31(9:31/km) 112/122bpm [1066b/km] 69cal 59/61rpm 6.3/6.75kmph 9) 1km - 9:33(9:33/km) 117/123bpm [1117b/km] 75cal 59/63rpm 6.28/6.62kmph 10) 1km - 10:10(10:10/km) 107/123bpm [1087b/km] 68cal 60/62rpm 5.91/6.8kmph 11) 1km - 9:26(9:26/km) 110/124bpm [1038b/km] 67cal 60/64rpm 6.36/6.7kmph 12) 1km - 9:28(9:28/km) 118/127bpm [1117b/km] 75cal 61/63rpm 6.34/6.75kmph 13) 1km - 9:14(9:14/km) 120/125bpm [1108b/km] 75cal 61/62rpm 6.5/6.75kmph 14) 1km - 9:38(9:38/km) 119/126bpm [1146b/km] 78cal 60/64rpm 6.23/6.88kmph 15) 0.21km - 2:02(9:44/km) 120/124bpm [1167b/km] 17cal 60/61rpm 6.17/6.62kmph Add a comment 0.8mi, 17:04 Walk - General 1) 1km - 13:29(13:29/km) 103/114bpm [1390b/km] 83cal 49/71rpm 4.45/6.02kmph 2) 0.27km - 3:34(13:28/km) 118/130bpm [1588b/km] 28cal 51/54rpm 4.46/4.86kmph Add a comment	0.8mi, 18:14 Walk - General 1) 1km - 12:42(12:42/km) 96/118bpm [1220b/km] 69cal 50/70rpm 4.72/7.58kmph 2) 0.26km - 5:32(21:29/km) 118/124bpm [2535b/km] 44cal 40/71rpm 2.79/7.45kmph Add a comment	1mi, 25:47 Walk - General 1) 1km - 13:07(13:07/km) 115/143bpm [1509b/km] 98cal 54/89rpm 4.57/10.75kmph 2) 0.65km - 12:40(19:29/km) 113/136bpm [2202b/km] 94cal 42/92rpm 3.08/8.2kmph Add a comment 3.1mi, 40:32 Run - General 1) 1km - 8:13(8:13/km) 131/158bpm [1077b/km] 68cal 149/W 7.3/11.15kmph 2) 1km - 6:29(6:29/km) 152/163bpm [986b/km] 65cal 191/W 9.25/10.81kmph 3) 1km - 7:21(7:21/km) 139/149bpm [1021b/km] 65cal 168/W 8.16/9.4kmph 4) 1km - 10:24(10:24/km) 138/158bpm [1435b/km] 76cal 122/W 5.77/9.28kmph 5) 1km - 7:53(7:53/km) 136/156bpm [1073b/km] 65cal 154/W 7.61/8.78kmph 6) 0.02km - 11(11:12/km) 137/137bpm [1535b/km] 1cal 162/W 5.36/8.09kmph Add a comment	3.9mi, 48:55 Run - General 1) 1km - 7:56(7:56/km) 125/163bpm [991b/km] 67cal 152/W 7.57/15.13kmph 2) 1km - 6:30(6:30/km) 154/166bpm [1002b/km] 67cal 199/W 9.22/11.76kmph 3) 1km - 6:36(6:36/km) 147/155bpm [969b/km] 64cal 186/W 9.1/9.76kmph 4) 1km - 8:34(8:34/km) 138/151bpm [1182b/km] 71cal 155/W 7/9.55kmph 5) 1km - 6:40(6:40/km) 147/156bpm [980b/km] 67cal 178/W 9/9.35kmph 6) 1km - 7:28(7:28/km) 145/153bpm [1082b/km] 67cal 171/W 8.04/9.73kmph 7) 0.33km - 5:11(15:30/km) 136/150bpm [2107b/km] 28cal 100/W 3.87/9.26kmph Add a comment	-	0.5mi, 13:39 Walk - General 1) 0.81km - 13:39(16:53/km) 98/120bpm [1655b/km] 77cal 48/109rpm 3.55/16.82kmph Add a comment 0.7mi, 19:28 Walk - General 1) 1km - 16:55(16:55/km) 109/136bpm [1843b/km] 117cal 46/111rpm 3.55/8.55kmph 2) 0.16km - 2:33(16:03/km) 98/104bpm [1574b/km] 15cal 52/55rpm 3.74/4.6kmph Add a comment
Sun 8th Dec Dec 8	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
14.9mi, 1:11:01 Bike - General 1) 5km - 12:57(2:35/km) 132/156bpm [342b/km] 122cal 23.18/44.6kmph 2) 5km - 13:42(2:44/km) 141/157bpm [387b/km] 144cal 21.88/39.9kmph 3) 5km - 15:52(3:10/km) 136/148bpm [431b/km] 158cal 18.92/32.77kmph 4) 5km - 14:13(2:51/km) 136/158bpm [387b/km] 141cal 21.1/39.58kmph 5) 3.93km - 14:18(3:38/km) 145/157bpm [527b/km] 158cal 16.51/37.32kmph Add a comment 0.7mi, 16:32 Walk - General 1) 1km - 14:01(14:01/km) 101/115bpm [1415b/km] 84cal 49/90rpm 4.28/20.11kmph 2) 0.1km - 2:31(24:11/km) 104/107bpm [2516b/km] 16cal 24/57rpm 2.48/5.15kmph Add a comment 0.7mi, 5:42 Bike - General 1) 1.08km - 5:42(5:16/km) 116/126bpm [611b/km] 43cal 11.39/26.92kmph Add a comment 0.5mi, 10:42 Run - General 1) 0.77km - 10:42(13:57/km) 103/133bpm [1437b/km] 57cal 94/W 4.3/5.41kmph Add a comment 3.4mi, 49:59 Run - General 1) 1km - 10:37(10:37/km) 114/142bpm [1210b/km] 80cal 56/84rpm 5.65/10.29kmph 2) 1km - 9:31(9:31/km) 114/128bpm [1085b/km] 72cal 64/84rpm 6.3/9.76kmph 3) 1km - 8:24(8:24/km) 123/140bpm [1033b/km] 71cal 68/85rpm 7.14/9.73kmph 4) 1km - 8:39(8:39/km) 124/136bpm [1073b/km] 75cal 68/85rpm 6.94/10.47kmph 5) 1km - 8:40(8:40/km) 125/138bpm [1083b/km] 76cal 68/85rpm 6.92/11.15kmph 6) 0.4km - 4:08(10:16/km) 130/146bpm [1335b/km] 39cal 69/85rpm 5.84/9.58kmph Add a comment	0.5mi, 7:18 Run - General 1) 0.73km - 7:18(10:01/km) 110/129bpm [1102b/km] 48cal 113/W 5.99/11.43kmph Add a comment 8.6mi, 49:27 Bike - General 1) 5km - 15:06(3:01/km) 128/157bpm [386b/km] 136cal 19.88/54.96kmph 2) 5km - 20:18(4:04/km) 166/185bpm [674b/km] 270cal 14.78/44.49kmph 3) 3.85km - 14:04(3:39/km) 135/154bpm [493b/km] 139cal 16.42/39.82kmph Add a comment 0.6mi, 13:37 Walk - General 1) 1km - 13:16(13:16/km) 100/111bpm [1327b/km] 78cal 49/96rpm 4.52/9.78kmph 2) 0.01km - 20(33:14/km) 112/114bpm [3722b/km] 2cal 51/51rpm 1.8/4.36kmph Add a comment 0.5mi, 11:35 Run - General 1) 0.87km - 11:35(13:16/km) 106/121bpm [1406b/km] 65cal 94/W 4.53/9.42kmph Add a comment	14.7mi, 1:08:55 Bike - General 1) 5km - 14:56(2:59/km) 127/159bpm [379b/km] 133cal 20.1/46.94kmph 2) 5km - 15:55(3:11/km) 117/136bpm [372b/km] 125cal 18.85/36.59kmph 3) 5km - 14:31(2:54/km) 125/136bpm [363b/km] 126cal 20.66/34.65kmph 4) 5km - 11:58(2:24/km) 141/171bpm [338b/km] 127cal 25.05/40.26kmph 5) 3.61km - 11:34(3:12/km) 142/158bpm [455b/km] 123cal 18.72/32.02kmph Add a comment 0.5mi, 9:52 Walk - General 1) 0.81km - 9:52(12:12/km) 101/114bpm [1232b/km] 59cal 53/60rpm 4.92/5.65kmph Add a comment 2.7mi, 39:06 Run - General 1) 1km - 9:44(9:44/km) 118/150bpm [1148b/km] 68cal 126/W 6.17/11.04kmph 2) 1km - 10:15(10:15/km) 120/133bpm [1230b/km] 73cal 134/W 5.85/6.84kmph 3) 1km - 8:30(8:30/km) 123/149bpm [1046b/km] 67cal 136/W 7.06/10.26kmph 4) 1km - 7:23(7:23/km) 120/149bpm [887b/km] 64cal 156/W 8.12/11.92kmph 5) 0.28km - 3:14(11:22/km) 111/118bpm [1262b/km] 21cal 103/W 5.28/5.69kmph Add a comment	0.7mi, 11:51 Walk - General 1) 1km - 10:33(10:33/km) 114/121bpm [1203b/km] 78cal 57/66rpm 5.68/6.87kmph 2) 0.1km - 1:17(13:19/km) 110/115bpm [1465b/km] 9cal 50/65rpm 4.5/5.97kmph Add a comment 6.2mi, 1:05:58 Run - General 1) 1km - 7:00(7:00/km) 141/166bpm [987b/km] 64cal 184/W 8.58/10.47kmph 2) 1km - 6:24(6:24/km) 163/171bpm [1044b/km] 64cal 192/W 9.36/10.59kmph 3) 1km - 6:29(6:29/km) 156/173bpm [1010b/km] 63cal 179/W 9.26/12.04kmph 4) 1km - 6:57(6:57/km) 147/163bpm [1022b/km] 65cal 180/W 8.63/10.2kmph 5) 1km - 6:20(6:20/km) 148/159bpm [937b/km] 64cal 187/W 9.48/10.29kmph 6) 1km - 6:20(6:20/km) 154/168bpm [975b/km] 64cal 197/W 9.48/10.26kmph 7) 1km - 6:14(6:14/km) 162/170bpm [1010b/km] 64cal 198/W 9.63/10.47kmph 8) 1km - 7:21(7:21/km) 161/173bpm [1183b/km] 66cal 199/W 8.16/9.73kmph 9) 1km - 6:11(6:11/km) 148/155bpm [915b/km] 63cal 186/W 9.71/10.53kmph 10) 1km - 6:36(6:36/km) 149/155bpm [982b/km] 64cal 187/W 9.1/9.78kmph 11) 0.01km - 7(8:07/km) 150/151bpm [1218b/km] 1cal 189/W 7.39/9.37kmph Add a comment	0.6mi, 12:54 Walk - General 1) 0.88km - 12:54(14:36/km) 101/111bpm [1475b/km] 77cal 49/76rpm 4.11/8.87kmph Add a comment 0.1mi, 15:04 Swim - General 1) 0.13km - 15:04(1:56:42/km) 115/136bpm [13420b/km] 127cal 0.51/3.71kmph Add a comment 3.2mi, 42:49 Run - General 1) 1km - 8:20(8:20/km) 126/155bpm [1049b/km] 66cal 149/W 7.21/10.2kmph 2) 1km - 7:01(7:01/km) 145/158bpm [1017b/km] 66cal 173/W 8.56/10.78kmph 3) 1km - 7:59(7:59/km) 151/162bpm [1205b/km] 68cal 160/W 7.52/11.29kmph 4) 1km - 8:58(8:58/km) 150/176bpm [1344b/km] 71cal 156/W 6.7/10.71kmph 5) 1km - 9:37(9:37/km) 126/153bpm [1212b/km] 67cal 117/W 6.24/10.78kmph 6) 0.07km - 55(12:52/km) 130/137bpm [1672b/km] 7cal 121/W 4.67/10.56kmph Add a comment	0.1mi, 14:10 Swim - General 1) 0.13km - 14:10(1:45:28/km) 111/141bpm [11708b/km] 118cal 0.57/3.33kmph Add a comment 0mi, 5:02 Swim - General 1) 0.05km - 5:02(1:46:25/km) 115/126bpm [12239b/km] 42cal 0.57/2.71kmph Add a comment 0.7mi, 14:33 Walk - General 1) 1km - 10:41(10:41/km) 119/132bpm [1270b/km] 85cal 63/96rpm 5.62/9.81kmph 2) 0.17km - 3:53(22:50/km) 116/126bpm [2649b/km] 30cal 42/87rpm 2.63/9.37kmph Add a comment 3.7mi, 49:26 Run - General 1) 1km - 8:46(8:46/km) 128/162bpm [1123b/km] 73cal 148/W 6.84/10.59kmph 2) 1km - 8:00(8:00/km) 140/155bpm [1119b/km] 67cal 155/W 7.5/10.31kmph 3) 1km - 8:08(8:08/km) 145/161bpm [1178b/km] 68cal 150/W 7.38/9.6kmph 4) 1km - 8:12(8:12/km) 139/155bpm [1139b/km] 67cal 152/W 7.32/9.37kmph 5) 1km - 8:03(8:03/km) 136/148bpm [1095b/km] 66cal 149/W 7.46/10.11kmph 6) 1km - 8:10(8:10/km) 143/152bpm [1168b/km] 69cal 155/W 7.35/9.28kmph 7) 0.01km - 7(12:09/km) 139/141bpm [1690b/km] 1cal 92/W 4.94/4.19kmph Add a comment 0.5mi, 11:52 Walk - General 1) 0.87km - 11:52(13:38/km) 107/122bpm [1459b/km] 78cal 50/84rpm 4.4/5.87kmph Add a comment	2.4mi, 36:58 Walk - General 1) 1km - 9:39(9:39/km) 121/139bpm [1168b/km] 78cal 62/85rpm 6.22/10.08kmph 2) 1km - 8:53(8:53/km) 136/148bpm [1208b/km] 89cal 71/126rpm 6.75/18.75kmph 3) 1km - 8:59(8:59/km) 126/142bpm [1132b/km] 80cal 68/85rpm 6.68/10.44kmph 4) 0.93km - 9:27(10:12/km) 138/153bpm [1408b/km] 97cal 67/89rpm 5.88/10.4kmph Add a comment 1.3mi, 27:13 Walk - General 1) 1km - 14:00(14:00/km) 100/120bpm [1399b/km] 81cal 47/55rpm 4.29/5.3kmph 2) 1km - 13:02(13:02/km) 102/114bpm [1329b/km] 80cal 51/56rpm 4.6/5.25kmph 3) 0.02km - 12(12:21/km) 90/90bpm [1111b/km] 1cal 52/52rpm 4.86/5.14kmph Add a comment 0.2mi, 21:35 Swim - General 1) 0.29km - 21:35(1:13:52/km) 113/125bpm [8347b/km] 181cal 0.81/3.79kmph Add a comment 0.8mi, 15:11 Walk - General 1) 1km - 10:49(10:49/km) 130/156bpm [1406b/km] 99cal 62/88rpm 5.55/10.78kmph 2) 0.29km - 4:22(15:04/km) 122/138bpm [1838b/km] 37cal 50/61rpm 3.98/5.37kmph Add a comment 4.4mi, 1:05:09 Run - General 1) 1km - 7:59(7:59/km) 136/155bpm [1085b/km] 67cal 152/W 7.52/9.81kmph 2) 1km - 7:30(7:30/km) 143/153bpm [1073b/km] 68cal 171/W 8/10.05kmph 3) 1km - 9:41(9:41/km) 135/150bpm [1308b/km] 76cal 141/W 6.19/9.45kmph 4) 1km - 9:11(9:11/km) 150/159bpm [1378b/km] 72cal 142/W 6.53/9.05kmph 5) 1km - 10:00(10:00/km) 134/155bpm [1340b/km] 75cal 133/W 6/8.39kmph 6) 1km - 11:03(11:03/km) 142/164bpm [1568b/km] 81cal 129/W 5.43/9.68kmph 7) 1km - 9:01(9:01/km) 147/157bpm [1325b/km] 73cal 138/W 6.66/8.41kmph 8) 0.08km - 44(9:37/km) 155/156bpm [1491b/km] 6cal 150/W 6.24/8.11kmph Add a comment
Sun 15th Dec Dec 15	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
0.2mi, 22:49 Swim - General 1) 0.29km - 22:49(1:18:37/km) 114/122bpm [8963b/km] 191cal 0.76/4.05kmph Add a comment 1.4mi, 28:46 Walk - General 1) 1km - 12:41(12:41/km) 113/122bpm [1433b/km] 93cal 52/106rpm 4.73/15.58kmph 2) 1km - 12:27(12:27/km) 111/120bpm [1381b/km] 89cal 53/63rpm 4.82/5.37kmph 3) 0.25km - 3:39(14:37/km) 103/116bpm [1506b/km] 23cal 48/56rpm 4.1/5.31kmph Add a comment	13.9mi, 1:05:32 Bike - General 1) 5km - 14:41(2:56/km) 140/161bpm [411b/km] 152cal 20.44/56.19kmph 2) 5km - 16:06(3:13/km) 133/154bpm [428b/km] 155cal 18.62/42.38kmph 3) 5km - 12:24(2:29/km) 142/155bpm [352b/km] 132cal 24.19/33kmph 4) 5km - 14:47(2:57/km) 142/156bpm [420b/km] 157cal 20.3/40.86kmph 5) 2.39km - 7:34(3:10/km) 148/162bpm [469b/km] 85cal 18.95/38.95kmph Add a comment 3.2mi, 40:45 Run - General 1) 1km - 7:39(7:39/km) 132/157bpm [1011b/km] 65cal 160/W 7.84/10.84kmph 2) 1km - 7:33(7:33/km) 136/155bpm [1028b/km] 66cal 162/W 7.94/10.98kmph 3) 1km - 8:04(8:04/km) 132/152bpm [1064b/km] 68cal 152/W 7.44/10.38kmph 4) 1km - 7:51(7:51/km) 138/154bpm [1083b/km] 71cal 156/W 7.64/10.4kmph 5) 1km - 8:07(8:07/km) 135/154bpm [1095b/km] 70cal 151/W 7.4/10.44kmph 6) 0.15km - 1:31(10:08/km) 136/147bpm [1377b/km] 13cal 131/W 5.93/9.55kmph Add a comment 0.6mi, 9:56 Run - General 1) 1km - 9:19(9:19/km) 118/140bpm [1100b/km] 67cal 122/W 6.44/9.73kmph 2) 0.02km - 37(29:13/km) 110/113bpm [3214b/km] 3cal 80/W 2.05/4.55kmph Add a comment 0.7mi, 14:49 Walk - General 1) 1km - 13:49(13:49/km) 107/126bpm [1479b/km] 93cal 47/88rpm 4.34/11.36kmph 2) 0.06km - 1:00(17:34/km) 103/105bpm [1810b/km] 6cal 45/54rpm 3.41/4.19kmph Add a comment	1.3mi, 27:45 Walk - General 1) 1km - 13:40(13:40/km) 103/121bpm [1407b/km] 85cal 52/87rpm 4.39/9.02kmph 2) 1km - 14:02(14:02/km) 116/153bpm [1628b/km] 108cal 58/89rpm 4.28/19.46kmph 3) 0.02km - 3(2:27/km) 91/91bpm [222b/km] 14/0rpm 24.54/22.78kmph Add a comment 2.2mi, 29:59 Run - General 1) 1km - 8:40(8:40/km) 129/153bpm [1119b/km] 63cal 139/W 6.92/10.4kmph 2) 1km - 6:47(6:47/km) 142/152bpm [963b/km] 59cal 180/W 8.85/10.03kmph 3) 1km - 7:45(7:45/km) 141/150bpm [1093b/km] 63cal 163/W 7.74/9.42kmph 4) 0.48km - 6:47(14:11/km) 121/142bpm [1716b/km] 37cal 96/W 4.23/8.33kmph Add a comment	-	3.5mi, 53:54 Run - General 1) 1km - 9:04(9:04/km) 131/150bpm [1189b/km] 84cal 72/91rpm 6.61/10.14kmph 2) 1km - 7:55(7:55/km) 142/155bpm [1124b/km] 84cal 77/90rpm 7.58/10.23kmph 3) 1km - 8:54(8:54/km) 127/138bpm [1130b/km] 80cal 77/87rpm 6.74/10.05kmph 4) 1km - 10:24(10:24/km) 122/137bpm [1269b/km] 88cal 75/100rpm 5.77/13.9kmph 5) 1km - 9:35(9:35/km) 126/135bpm [1208b/km] 85cal 79/99rpm 6.26/8.47kmph 6) 0.7km - 8:01(11:25/km) 125/134bpm [1427b/km] 70cal 68/87rpm 5.26/9.63kmph Add a comment	1.1mi, 15:46 Walk - General 1) 1km - 12:26(12:26/km) 107/118bpm [1329b/km] 82cal 52/86rpm 4.83/7.44kmph 2) 0.81km - 3:20(4:07/km) 108/116bpm [444b/km] 23cal 49/67rpm 14.6/25.53kmph Add a comment 1.5mi, 27:46 Walk - General 1) 1km - 12:10(12:10/km) 122/157bpm [1483b/km] 101cal 55/88rpm 4.94/8.68kmph 2) 1km - 10:42(10:42/km) 125/150bpm [1338b/km] 94cal 55/58rpm 5.61/6.07kmph 3) 0.37km - 4:54(13:08/km) 116/122bpm [1524b/km] 38cal 51/63rpm 4.57/6kmph Add a comment	1mi, 20:03 Walk - General 1) 1km - 12:36(12:36/km) 87/99bpm [1096b/km] 55cal 51/54rpm 4.76/6.22kmph 2) 0.53km - 7:28(14:12/km) 84/88bpm [1193b/km] 31cal 49/54rpm 4.23/4.82kmph Add a comment 1mi, 23:07 Walk - General 1) 1km - 12:57(12:57/km) 99/115bpm [1282b/km] 76cal 51/58rpm 4.63/5.31kmph 2) 0.65km - 10:10(15:32/km) 107/115bpm [1661b/km] 68cal 45/58rpm 3.86/5.21kmph Add a comment 1mi, 20:08 Walk - General 1) 1km - 12:37(12:37/km) 107/118bpm [1350b/km] 84cal 50/72rpm 4.76/7.35kmph 2) 0.65km - 7:30(11:28/km) 113/121bpm [1295b/km] 55cal 55/59rpm 5.23/5.9kmph Add a comment 5.4mi, 49:26 Run - General 1) 1km - 6:05(6:05/km) 153/177bpm [931b/km] 57cal 201/W 9.86/12.68kmph 2) 1km - 5:39(5:39/km) 169/180bpm [954b/km] 55cal 204/W 10.63/12.29kmph 3) 1km - 5:31(5:31/km) 169/180bpm [932b/km] 60cal 237/W 10.88/15.79kmph 4) 1km - 5:30(5:30/km) 167/177bpm [918b/km] 57cal 217/W 10.92/11.15kmph 5) 1km - 5:32(5:32/km) 168/174bpm [928b/km] 58cal 222/W 10.86/11.57kmph 6) 1km - 5:36(5:36/km) 172/179bpm [962b/km] 58cal 218/W 10.72/11.73kmph 7) 1km - 5:47(5:47/km) 167/171bpm [965b/km] 58cal 211/W 10.38/11.11kmph 8) 1km - 5:54(5:54/km) 167/171bpm [984b/km] 58cal 205/W 10.18/10.4kmph 9) 0.64km - 3:54(6:05/km) 165/169bpm [1003b/km] 38cal 202/W 9.87/10.49kmph Add a comment

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