chuckles

Last on at 9pm, 16th Jan 2025

M50

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About Me
I coulda' had class. I coulda' been a contender. I coulda' been somebody. Instead of a bum, which is what I am. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Just keep swimming (/running/cycling).

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My parkrun
Wimbledon Common parkrun

Recent Training
16th Jan	General	5.3mi	53:42
16th Jan	General	0.5mi	10:21
16th Jan	General	6.9mi	20:48
16th Jan	General	2.1mi	43:01
15th Jan	Rowing - Indoor	1.2mi	9:11

Planned Races
Castellon Marathon (Marató bp Castelló)	16th Feb
Seville Marathon	23rd Feb
Øresund Bridge Run	15th Jun

12 Month Benchmarks	Run	Bike
Mile	6:34	2:32
5k	23:20	8:19
5mi	41:45	13:31
10k	51:43	16:53
10mi	1:28:23	27:51
Half	1:57:42	37:31
20mi	3:06:59	58:07
Mara	4:10:57	1:57:19

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2025 Targets	Set your targets
Bike 621 Run 1491 Swim 249 Walk 746

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Best Times
Best WAVA

Dist	Races	2005	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	2025	PB	WB
1mi	30				7:21 54.96	7:14 56.27	7:31 54.55	7:41 53.77			9:52 43.17	6:53 62.37	6:57 62.26		6:53 6:53/mi	62.37
3km	1											16:59 50.16			16:59 9:07/mi	50.16
4.2km	1						22:39 51.30								22:39 8:41/mi	51.30
3mi	9						25:23 52.22				34:33 39.88	23:10 59.95	24:29 57.18		23:10 7:50/mi	59.95
5km	147		22:49 59.31	25:32 53.39	24:19 56.48	24:35 56.29	25:10 55.40	25:46 54.53	30:13 46.86	33:24 43.05	28:41 50.53	24:41 59.19	23:29 62.71	27:19 54.34	22:49 7:21/mi	62.71
4mi	1						1:00:10 30.01								1:00:10 15:02/mi	30.01
7km	5						41:28 47.45				51:10 40.02	36:35 56.43	44:25 46.86		36:35 8:25/mi	56.43
5mi	13		43:37 50.36			45:57 48.93	48:34 46.66				1:02:04 38.01	44:00 54.07			43:37 8:43/mi	54.07
10km	24		46:06 59.43	49:06 56.24	54:13 51.33	53:15 52.68	55:20 51.10	55:05 51.75	58:30 49.13	1:12:41 40.20	59:51 49.22	52:27 56.64	51:59 57.64		46:06 7:25/mi	59.43
7mi	1											1:10:33 47.78			1:10:33 10:05/mi	47.78
11.7km	2		56:37 57.12			1:11:55 46.05									56:37 7:47/mi	57.12
8mi	5			1:03:50 56.48		1:13:49 49.63	1:30:51 40.65	1:10:26 52.86				1:13:45 52.64			1:03:50 7:59/mi	56.48
15km	1											1:23:31 54.59			1:23:31 8:58/mi	54.59
10mi	18			1:23:29 54.59	1:33:50 48.96	1:40:02 46.30	1:38:18 47.50	1:48:44 43.30			2:20:23 34.69	1:39:06 49.55	1:30:02 55.02	1:34:35 52.83	1:23:29 8:21/mi	55.02
13.1mi	32		1:41:30 58.91	2:14:00 44.96	1:54:33 53.02	1:58:27 51.70	2:04:52 49.45	2:00:03 51.87		2:52:08 37.10	3:03:06 35.18	1:57:24 55.35	1:57:53 55.60		1:41:30 7:45/mi	58.91
23.7km	2					2:25:34 47.66		2:44:56 42.77							2:25:34 9:53/mi	47.66
15mi	6		2:08:06 53.92	2:28:55 46.73	2:35:35 45.10		2:57:55 40.09					2:44:43 45.57			2:08:06 8:32/mi	53.92
16.2mi	1					2:28:28 51.73									2:28:28 9:10/mi	51.73
30km	1					3:51:16 38.60									3:51:16 12:24/mi	38.60
20mi	6					3:25:28 46.87						3:28:25 49.03	3:12:58 53.41		3:12:58 9:39/mi	53.41
20.6mi	1						6:59:00 23.92								6:59:00 20:20/mi	23.92
26.2mi	24	5:04:27 39.94	3:59:24 52.37		4:35:57 46.15	4:30:02 47.55	4:43:38 45.65	4:38:28 46.88	4:57:25 44.26			4:26:59 51.03	4:12:46 54.37		3:59:24 9:08/mi	54.37
50km	3				7:19:44 35.62	6:36:51 39.79		8:18:09 32.23							6:36:51 12:46/mi	39.79

Date	Planned Races			Distance
15 Jun	Øresund Bridge Run Confirmed			13.1mi
23 Feb	Seville Marathon Confirmed			26.2mi
16 Feb	Castellon Marathon (Marató bp Castelló) Confirmed			26.2mi
2025		Result	WAVA	Distance
11 Jan	Wimbledon Common parkrun SB	27:19	54.34	5km
5 Jan	Tadworth 10 SB	1:34:35	52.83	10mi
4 Jan	Wimbledon Common parkrun	28:52	51.43	5km
1 Jan	Fulham Palace parkrun	28:20	52.39	5km
2024		Result	WAVA	Distance
28 Dec	Ingrebourne Hill parkrun	26:32	55.50	5km
27 Dec	Serpentine Last Friday of the Month 5K	24:56	59.06	5km
21 Dec	Battersea parkrun	25:27	57.86	5km
14 Dec	Southsea parkrun	26:15	56.10	5km
1 Dec	Valencia Marathon	4:13:20	54.25	26.2mi
24 Nov	Zurich San Sebastian Marathon			26.2mi
16 Nov	Barking parkrun	28:30	51.67	5km
9 Nov	Malling parkrun	29:07	50.58	5km
25 Oct	Serpentine Last Friday of the Month 5k	30:01	49.06	5km
20 Oct	Cabbage Patch 10	1:47:24	46.12	10mi
19 Oct	The Doctor K Cup	33:35	43.85	5km
19 Oct	Battersea parkrun	33:35	43.85	5km
13 Oct	Oxford Half Marathon			13.1mi
12 Oct	Lancing Beach Green parkrun	31:57	46.09	5km
5 Oct	Morden parkrun	37:53	38.87	5km
31 Aug	Windermere Chillswim			11mi
26 Jul	Wedding Day 7K SB	44:25	46.86	7km
20 Jul	Isle of Wight Pier to Pier			2.9km
17 Jul	Dave Clarke Mile			1mi
13 Jul	Chillswim Ullswater			7.5mi
10 Jul	SLSC Summer Aquathlon Series - Race 4			1km/7.5km
3 Jul	GRG Wimbledon Trail Series: Race 3			8mi
3 Jul	Tracksmith London Twilight 5000 - Race 1			5000m
26 Jun	SLSC Summer Aquathlon Series - Race 3			1km/7.5km
22 Jun	Chillswim Coniston	3:54:24		5.25mi
19 Jun	Arethusa Mile	6:59	61.96	1mi
15 Jun	Wimbledon Common parkrun	23:57	61.49	5km
12 Jun	SLSC Summer Aquathlon Series - Race 2	1:08:51		1km/7.5km
11 Jun	MABAC Denbies Vineyard	42:22	56.62	5mi
8 Jun	Wimbledon Common parkrun	31:47	46.33	5km
5 Jun	GRG Wimbledon Trail Series: Race 2			5mi
4 Jun	VAC 5k Championships Road Race	24:30	60.11	5km
1 Jun	Wimbledon Common parkrun	24:49	59.34	5km
1 Jun	Ealing Eagles track 1 mile SB	6:57	62.26	1mi
29 May	SLSC Summer Aquathlon Series - Race 1			1km/7.5km
28 May	Wimbledon Windmilers Three Mile Handicap, Race 2	24:55	56.19	2.96mi
26 May	Ford RideLondon-Essex 100	8:57:03		100mi
25 May	Wimbledon Common parkrun	27:19	53.91	5km
20 May	Máxima parkrun	26:24	55.78	5km
19 May	Utrecht Marathon			26.2mi
18 May	Kralingse Bos parkrun	25:14	58.36	5km
12 May	Ranelagh Harriers Richmond Half Marathon			13.1mi
11 May	Dulwich parkrun	27:55	52.75	5km
6 May	Bannister Community Mile	6:58	62.11	1mi
4 May	Wimbledon Common parkrun	27:05	54.37	5km
30 Apr	Wimbledon Windmilers Three Mile Handicap, Race 1 SB	24:29	57.18	2.96mi
27 Apr	Bushy parkrun SB	23:29	62.71	5km
14 Apr	ADAC Marathon Hannover SB	4:12:46	54.37	26.2mi
13 Apr	Georgengarten parkrun	27:22	53.81	5km
7 Apr	Thames Towpath 10 SB	1:30:02	55.02	10mi
6 Apr	Wimbledon Common parkrun	26:01	56.60	5km
30 Mar	Lytham Hall parkrun	26:13	56.17	5km
24 Mar	Thames Riverside 20	3:22:50	50.81	20mi
23 Mar	Bognor Regis parkrun	25:35	57.56	5km
17 Mar	Kingston Breakfast Run 20mile PB	3:12:58	53.41	20mi
9 Mar	Maidstone parkrun	25:19	58.17	5km
3 Mar	Cambridge Half Marathon SB	1:57:53	55.60	13.1mi
2 Mar	Milton Country parkrun	26:50	54.88	5km
25 Feb	Up & Running East Sheen LSOTM 10K TT	52:33	57.02	10km
18 Feb	Zurich Seville Marathon	4:22:35	52.34	26.2mi
17 Feb	5K Breakfast Run- Zurich Maratón de Sevilla	25:21	58.09	5km
10 Feb	Wimbledon Common parkrun	25:40	57.37	5km
4 Feb	Chichester 10K SB	51:59	57.64	10km
3 Feb	Oak Hill parkrun	24:30	60.11	5km
27 Jan	Southern XC Championships (Senior Men)	1:23:44	49.93	13.7km
27 Jan	Catford parkrun	25:29	57.79	5km
20 Jan	Box Hill Fell Race	1:33:22	41.96	12.88km
20 Jan	Mole Valley parkrun	26:30	55.57	5km
13 Jan	Wimbledon Common parkrun	24:49	59.34	5km
7 Jan	Tadworth 10	1:36:06	51.55	10mi
6 Jan	Folkestone parkrun	24:45	59.50	5km
1 Jan	Wimbledon Common parkrun	27:37	53.32	5km
2023		Result	WAVA	Distance
31 Dec	Up & Running East Sheen LSOTM 10K TT	54:45	54.26	10km
30 Dec	Chichester parkrun	27:39	52.84	5km
29 Dec	Serpentine Last Friday of the Month 5K	24:45	59.03	5km
23 Dec	Wimbledon Common parkrun	27:17	53.55	5km
20 Dec	Chase The Moon Battersea Park 5k	24:50	58.83	5km
16 Dec	Wimbledon Common parkrun	24:54	58.67	5km
9 Dec	Cranleigh parkrun	28:48	50.73	5km
6 Dec	Chase The Moon Queen Elizabeth Olympic Park 5K & 10K	25:08	58.13	5km
3 Dec	British Masters 5k Road Championships	24:52	58.75	5km
2 Dec	Gunnersbury parkrun	25:53	56.44	5km
2 Dec	West London 10K	54:17	54.73	10km
26 Nov	Up & Running East Sheen LSOTM 10K TT	54:42	54.31	10km
24 Nov	Serpentine Last Friday of the Month 5K SB	24:41	59.19	5km
19 Nov	Zevenheuvelenloop PB	1:23:31	54.59	15km
18 Nov	Zevenheuvelennacht PB	36:35	56.43	7km
18 Nov	Goffert parkrun	26:34	54.99	5km
12 Nov	RunThrough Victoria Park Half SB	1:57:24	55.35	13.1mi
11 Nov	Shorne Woods parkrun	26:25	55.30	5km
5 Nov	Richmond Half Marathon	1:58:58	54.62	13.1mi
4 Nov	Wimbledon Common parkrun	30:16	48.27	5km
28 Oct	Wimbledon Common parkrun	27:02	54.04	5km
28 Oct	Surrey Masters Cross Country (Men)	51:39	51.66	9km
27 Oct	Serpentine Last Friday of the Month 5K	26:09	55.87	5km
22 Oct	MABAC Nonsuch Park	47:42	49.88	5mi
15 Oct	Amsterdam Marathon SB	4:26:59	51.03	26.2mi
14 Oct	Amsterdamse Bos parkrun	26:15	55.65	5km
7 Oct	Hellbrunn parkrun	25:25	57.48	5km
3 Oct	Westpark parkrun (Munich)	25:25	57.48	5km
30 Sep	Donauradweg parkrun	24:44	59.07	5km
24 Sep	Vitality London 10,000 SB	52:27	56.64	10km
23 Sep	Westminster mile PB	6:53	62.37	1mi
17 Sep	Brighton Pier 2 Pier			1km
16 Sep	Chichester parkrun	28:26	51.38	5km
13 Sep	Arethusa mile.	7:24	58.01	1mi
10 Sep	Richmond RUNFEST Half Marathon	2:33:03	42.46	13.1mi
9 Sep	University Parks parkrun	25:39	56.95	5km
6 Sep	Stan Allen Mile	6:59	61.51	1mi
2 Sep	Chillswim Windermere 11 Miles End to End	7:29:25		11mi
30 Aug	Arethusa Mile	7:19	58.67	1mi
29 Aug	Wimbledon Windmilers Three Mile Handicap, Race 5 PB	23:10	59.95	2.96mi
26 Aug	Roundshaw Downs parkrun	26:59	54.14	5km
24 Aug	Matilda's Mad Miles	7:10	59.96	1mi
19 Aug	Wimbledon Common parkrun	25:02	58.36	5km
16 Aug	Arethusa Mile	7:22	58.27	1mi
13 Aug	Mad Hatter Imery’s Kaolinite	3:36:06		3km/15km
12 Aug	Penryn Campus parkrun	28:33	51.17	5km
9 Aug	Arethusa Fizzy Pop Mile	10:18	41.68	1mi
9 Aug	Arethusa Mile	7:34	56.73	1mi
5 Aug	Isle of Wight Pier to Pier			2.9km
5 Aug	Medina I.O.W. parkrun	27:41	52.77	5km
2 Aug	Arethusa Mile	7:26	57.75	1mi
1 Aug	MABAC Wimbledon Common SB	44:00	54.07	5mi
30 Jul	Active Life Pier to Pier	1:33:50		3000m
29 Jul	Wimbledon Common parkrun	25:35	57.10	5km
28 Jul	Wedding Day 7K	37:05	55.67	7km
25 Jul	Wimbledon Windmilers Three Mile Handicap, Race 4	23:41	58.64	2.96mi
22 Jul	Medina I.O.W. parkrun	26:22	55.41	5km
16 Jul	Windrush Aquathlon	43:39		500m/5km
15 Jul	Hove Promenade parkrun	26:01	56.15	5km
9 Jul	Outdoor Swimmer Henley Swim Festival	41:31		1mi
8 Jul	Wimbledon Common parkrun	25:24	57.52	5km
5 Jul	GRG Wimbledon Trail Series: Race 3 SB	1:13:45	52.64	8mi
2 Jul	Boaty McBoat Race SB	1:39:06	49.55	10mi
1 Jul	Merchant Taylors’ Aquathlon	47:13		750m/5km
1 Jul	Rickmansworth parkrun	25:41	56.88	5km
28 Jun	Arethusa Fizzy Pop Mile	10:17	41.75	1mi
28 Jun	Arethusa Mile	7:31	57.11	1mi
27 Jun	Wimbledon Windmilers Three Mile Handicap, Race 3	25:35	54.29	2.96mi
25 Jun	Chillswim Coniston end-to-end	4:33:06		5.25mi
24 Jun	Whinlatter Forest parkrun	32:04	45.56	5km
21 Jun	Arethusa Mile	7:14	59.35	1mi
18 Jun	South East Swimrun - Longside Lake	1:19:59		2.2km/2.8km
17 Jun	Wimbledon Common parkrun	25:41	56.88	5km
11 Jun	Mad Hatter Gwineas Swim	2:02:24		3.8km
10 Jun	Trelissick parkrun	28:07	51.96	5km
7 Jun	GRG Wimbledon Trail Series: Race 2	46:33	51.11	5mi
6 Jun	MABAC Denbies Vineyard	50:44	46.89	5mi
3 Jun	Wimbledon Common parkrun	32:00	45.65	5km
3 Jun	Tracksmith Amateur Mile	7:02	61.03	1mi
31 May	Arethusa Mile	7:08	60.18	1mi
29 May	Reeuwijkse Hout parkrun	26:42	54.72	5km
27 May	Kagerzoom parkrun	24:44	59.07	5km
21 May	South East Swimrun - Thames Young Mariners, Kingston			2.1km/2.9km
20 May	Thames Path parkrun, Woolwich	25:30	57.29	5km
17 May	Arethusa Mile	7:26	57.75	1mi
10 May	GRG Wimbledon Trail Series: Race 1	47:42	49.88	5mi
6 May	Crystal Palace parkrun	27:49	52.52	5km
6 May	Cobham Festival of Running 3K PB	16:59	50.16	3km
28 Apr	Serpentine Last Friday of the Month 5K	26:56	54.24	5km
25 Apr	Wimbledon Windmilers Three Mile Handicap, Race 1	24:53	55.81	2.96mi
23 Apr	London Marathon	4:36:34	49.26	26.2mi
22 Apr	Wimbledon Common parkrun	28:52	50.61	5km
16 Apr	MABAC Winterfold	52:33	45.27	5mi
15 Apr	Ifield Mill Pond parkrun	25:50	56.55	5km
9 Apr	10 Bay Challenge 15 mile SB	2:44:43	45.57	15mi
8 Apr	Margate parkrun	25:36	57.07	5km
2 Apr	Kew Gardens Half Marathon	2:09:38	50.13	13.1mi
1 Apr	Wimbledon Common parkrun	37:52	38.58	5km
31 Mar	Serpentine Last Friday of the Month 5K	27:13	53.68	5km
26 Mar	Thames Riverside 20 SB	3:28:25	49.03	20mi
25 Mar	Bromley parkrun	26:26	55.27	5km
19 Mar	Kingston Spring Raceday	3:36:37	47.17	20mi
18 Mar	South Norwood parkrun	27:43	52.71	5km
12 Mar	Surrey Half Marathon	2:17:14	47.35	13.1mi
11 Mar	Riddlesdown parkrun	29:13	50.00	5km
5 Mar	Cambridge Half Marathon	2:14:00	48.49	13.1mi
4 Mar	Coldham's Common parkrun	26:09	55.87	5km
25 Feb	Nonsuch parkrun	28:13	51.77	5km
19 Feb	Zurich Maratón de Sevilla	5:24:23	42.00	26.2mi
18 Feb	5K Breakfast Run- Zurich Maratón de Sevilla	28:19	51.59	5km
12 Feb	Bramley 20	3:46:23	45.13	20mi
11 Feb	Wimbledon Common parkrun	29:14	49.97	5km
4 Feb	Harrow parkrun	28:19	51.59	5km
28 Jan	Pymmes parkrun	28:20	51.56	5km
21 Jan	Wimbledon Common parkrun	29:12	50.03	5km
15 Jan	MABAC Windsor Park, 7 mile course PB	1:10:33	47.78	7mi
14 Jan	Gladstone parkrun	30:52	47.33	5km
8 Jan	Tadworth 10	1:50:04	44.62	10mi
7 Jan	Wimbledon Common parkrun	39:57	36.57	5km
1 Jan	Wimbledon Common parkrun	29:27	49.61	5km
2022		Result	WAVA	Distance
31 Dec	Wimbledon Common parkrun	29:37	48.94	5km
30 Dec	Serpentine Last Friday of the Month 5K	29:28	49.19	5km
3 Dec	Osterley parkrun	29:03	49.89	5km
3 Dec	Wimbledon Common parkrun	29:06	49.81	5km
3 Dec	Osterley Park Winter 10K SB	59:51	49.22	10km
26 Nov	Lordship Recreation Ground parkrun	30:03	48.23	5km
25 Nov	Serpentine Last Friday of the Month 5K SB	28:41	50.53	5km
12 Nov	Gunnersbury parkrun	29:43	48.77	5km
12 Nov	Wimbledon Common parkrun	30:47	47.08	5km
5 Nov	Wimbledon Common parkrun	30:52	46.96	5km
22 Oct	Zuiderpark parkrun	28:58	50.04	5km
8 Oct	Wimbledon Common parkrun	31:44	45.67	5km
2 Oct	London Marathon			26.2mi
14 Sep	Arethusa Mile SB	9:52	43.17	1mi
10 Sep	Keswick parkrun	32:08	45.10	5km
3 Sep	Rothay Park parkrun	32:43	44.30	5km
3 Sep	Chillswim Windermere 11 Miles End to End			11mi
27 Aug	Billdalsparken parkrun	34:06	42.50	5km
20 Aug	Skatås parkrun	36:44	39.46	5km
13 Aug	Vidösternsimmet			21.5km
13 Aug	Wimbledon Common parkrun	34:45	41.71	5km
29 Jul	Wedding Day 7K SB	51:10	40.02	7km
26 Jul	Wimbledon Windmilers' Three Mile Handicap SB	34:33	39.88	2.96mi
23 Jul	Wimbledon Common parkrun	35:41	40.62	5km
16 Jul	Wimbledon Common parkrun	38:22	37.78	5km
10 Jul	Henley Swim Festival 4x Mile Challenge			4mi
9 Jul	Wimbledon Common parkrun	43:26	33.37	5km
12 Jun	Mad Hatter Gwineas Swim			3.8km
12 May	Tracksmith Amateur Mile			1mi
11 May	GRG Wimbledon Trail Series: Race 1 SB	1:02:04	38.01	5mi
8 May	Ranelagh Harriers Richmond Half Marathon			13.1mi
2 May	Mid Sussex Burgess Hill 10K	1:21:26	36.18	10km
1 May	Mid Sussex Haywards Heath 10 Mile SB	2:20:23	34.69	10mi
30 Apr	Mid Sussex East Grinstead 10 Mile	2:26:31	33.23	10mi
13 Mar	Milton Keynes Festival of Running Half Marathon SB	3:03:06	35.18	13.1mi
20 Feb	Zurich Maratón de Sevilla			26.2mi
16 Jan	Tadworth 10			10mi
2021		Result	WAVA	Distance
31 Dec	Serpentine Last Friday of the Month 5K	34:56	41.16	5km
4 Dec	Osterley Park Winter 10K			10km
28 Nov	Ranelagh Harriers Richmond 10K SB	1:12:41	40.20	10km
7 Nov	Reading Half Marathon SB	2:52:08	37.10	13.1mi
24 Oct	Southend Pier Marathon			26.2mi
16 Oct	Walthamstow parkrun	34:55	41.18	5km
10 Oct	Adidas city run (Islington).	5mi		1hr
9 Oct	Charlton parkrun SB	33:24	43.05	5km
2 Oct	Broadwater parkrun	34:57	41.14	5km
25 Sep	Wimbledon Common parkrun	35:32	40.47	5km
19 Sep	Wild Wye Swim 10.5 km	3:33:33		10.5km
18 Sep	Gloucester City parkrun	36:03	39.89	5km
11 Sep	Rushmoor parkrun	38:31	37.33	5km
4 Sep	Chillswim Coniston	4:26:55		5.25mi
28 Aug	Mad Hatter Swim Festival 3km	1:23:58		3km
28 Aug	Mad Hatter Swim Festival 2km	51:21		2km
28 Aug	Mad Hatter Swim Festival 1km	26:58		1km
21 Aug	Lanhydrock parkrun	44:51	32.06	5km
15 Aug	Dash for the Splash 10K			10km
14 Aug	Vidösternsimmet			21.5km
7 Aug	Wimbledon Common parkrun	42:40	33.70	5km
17 Jul	Chillswim Ullswater 7.5 Miles End to End	5:52:00		7.5mi
11 Jul	Henley Swim Festival 4x Mile Challenge	2:43:56		4mi
4 Jul	The Festival of Endurance at Hever Castle - Long Aquathlon	5:29:53		3.8km/21.1km
31 May	Boston Marathon UK			26.2mi
2019		Result	WAVA	Distance
27 Dec	Serpentine Last Friday of the Month 5K SB	30:13	46.86	5km
21 Dec	Saxon Shore Marathon	5:46:09	38.03	26.2mi
7 Dec	Osterley Park Winter 10k SB	58:30	49.13	10km
24 Nov	Florence(Firenze) Marathon	5:19:59	41.14	26.2mi
29 Sep	Berlin Marathon SB	4:57:25	44.26	26.2mi
7 Apr	Greater Manchester Marathon	6:08:31	35.72	26.2mi
2018		Result	WAVA	Distance
2 Dec	Valencia Marathon			26.2mi
14 Oct	Yorkshire Marathon			26.2mi
2 Sep	London to Brighton Ultra Trail			60mi
12 Aug	Wimbledon 5K dash	29:05	48.31	5km
27 Jul	Soar mile	7:44	53.42	1mi
20 Jul	The Golden Stag Mile SB	7:41	53.77	1mi
17 Jun	Adidas 1 hour city run	6mi		1hr
10 Jun	Weald Challenge 50km SB	8:18:09	32.23	50km
6 Jun	Tooting Bec Lido SwimRun	1:23:29		1km/8.8km
3 Jun	Dorking 10 SB	1:48:44	43.30	10mi
27 May	Course Eiffage du Viaduc de Millau SB	2:44:56	42.77	23.7km
13 May	Run Gatwick	2:06:06	49.38	13.1mi
12 May	Wimbledon Common parkrun SB	25:46	54.53	5km
6 May	Ranelagh Richmond Half Marathon	2:10:11	47.83	13.1mi
22 Apr	Zurich Marathon SB	4:38:28	46.88	26.2mi
15 Apr	Victoria Park Spring 10K SB	55:05	51.75	10km
24 Mar	IAAF World Half Marathon Championships	2:04:51	49.87	13.1mi
18 Mar	Reading Half Marathon CANCELLED			13.1mi
11 Mar	Surrey Half Marathon	2:06:41	49.15	13.1mi
4 Mar	The Big Half SB	2:00:03	51.87	13.1mi
18 Feb	The Original Hampton Court half marathon	2:06:48	49.10	13.1mi
27 Jan	Wimbledon Common parkrun	25:48	54.46	5km
14 Jan	MABAC Windsor Great Park SB	1:10:26	52.86	8mi
2017		Result	WAVA	Distance
19 Nov	Valencia Marathon SB	4:43:38	45.65	26.2mi
18 Nov	Valencia Breakfast Run			5km
22 Oct	London Fields Aquathlon (London League)			400m/5km
15 Oct	Cabbage Patch 10 SB	1:38:18	47.50	10mi
14 Oct	Wimbledon Common parkrun SB	25:10	55.40	5km
8 Oct	Royal Parks Half Marathon SB	2:04:52	49.45	13.1mi
1 Oct	WIMBLEDON COMMON HALF MARATHON	2:21:42	43.58	13.1mi
17 Sep	Richmond Running Festival - Half Marathon	2:20:40	43.90	13.1mi
16 Sep	Swim Serpentine Two Mile Race	1:17:51		2mi
3 Sep	London to Brighton			56mi
26 Aug	Amager Strandpark parkrun	28:05	49.65	5km
26 Aug	TrygFonden Christiansborg Rundt			2km
19 Aug	Wimbledon Common parkrun	26:48	52.03	5km
13 Aug	Wimbledon 5K dash	28:02	49.74	5km
28 Jul	Wedding Day 7K SB	41:28	47.45	7km
23 Jul	Brownsea Island Swim	2:06:40		6.5km
21 Jul	The SOAR Mile	7:43	53.14	1mi
16 Jul	Harry Hawkes 10	1:49:42	42.57	10mi
12 Jul	SLSC Aquathlon - Race 4	1:05:55		1km/7.5km
9 Jul	Henley Mile (Traditional)	31:11		1mi
9 Jul	Henley Mile (Open)	29:09		1mi
5 Jul	GRG Wimbledon Trail Series: Race 3 SB	1:30:51	40.65	8mi
22 Jun	The Golden Stag Mile	7:36	53.95	1mi
18 Jun	Gosport Golden Mile	8:00	51.25	1mi
18 Jun	Gosport Golden 5K	35:36	39.17	5km
14 Jun	SLSC Aquathlon - Race 2			1km/7.5km
11 Jun	MABAC Holmwood Common	1:04:11	35.31	5mi
7 Jun	GRG Wimbledon Trail Series: Race 2	53:47	42.14	5mi
4 Jun	Reculver Marathon	5:36:42	38.45	26.2mi
31 May	SLSC Aquathlon - Race 1	1:05:52		1km/7.5km
30 May	Wimbledon Windmilers Three Mile Handicap, Race 2 SB	25:23	52.22	2.96mi
29 May	Vitality London 10,000	57:53	48.85	10km
28 May	Westminster Mile SB	7:31	54.55	1mi
27 May	Wimbledon Common parkrun	26:31	52.58	5km
20 May	Wimbledon Common parkrun	26:40	52.29	5km
10 May	Arethusa Mile	7:39	53.60	1mi
7 May	Wings for Life World Run			26.2mi
3 May	GRG Wimbledon Trail Series: Race 1 SB	48:34	46.66	5mi
30 Apr	Ranelagh Richmond Half Marathon	2:13:27	46.27	13.1mi
29 Apr	Tooting Bec Aquathlon (London League)	1:01:57		810m/7.3km
29 Apr	Tooting Common parkrun	29:31	47.24	5km
26 Apr	Chase the Sun Wimbledon SB	55:20	51.10	10km
25 Apr	Wimbledon Windmilers Three Mile Handicap, Race 1	25:36	51.78	2.96mi
23 Apr	Kingfisher Aquathlon and Junior Aquathlon	1:07:33		400m/9km
9 Apr	Rotterdam Marathon	5:09:05	41.89	26.2mi
8 Apr	AD City Run Rotterdam PB	22:39	51.30	4.2km
2 Apr	Croydon Half Marathon	2:24:43	42.67	13.1mi
1 Apr	Wimbledon Common parkrun	27:09	51.36	5km
26 Mar	Cranleigh 15 SB	2:57:55	40.09	15mi
25 Mar	Wimbledon Common parkrun	27:01	51.61	5km
19 Mar	Hastings Half Marathon	2:27:05	41.98	13.1mi
18 Mar	Wimbledon Common parkrun	27:37	50.49	5km
12 Mar	Surrey Half Marathon	2:26:11	42.24	13.1mi
26 Feb	Dash for the Splash	1:13:25	38.52	10km
12 Feb	Punchbowl Marathon 20.6M PB	6:59:00	23.92	20.6mi
15 Jan	Windsor MABAC PB	1:00:10	30.01	4mi
2016		Result	WAVA	Distance
10 Dec	Lanzarote Marathon	5:40:37	37.70	26.2mi
4 Dec	Hogs Back Road Race SB	1:11:55	46.05	11.7km
16 Oct	Cabbage Patch 10 SB	1:40:02	46.30	10mi
2 Oct	Bournemouth Marathon	4:59:50	42.82	26.2mi
25 Sep	Ealing Half Marathon	2:11:47	46.47	13.1mi
18 Sep	Richmond RUNFEST's Richmond Half Marathon	2:14:09	45.65	13.1mi
14 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:36:51	39.79	50km
31 Jul	The Beer Mile World Classic	9:12	44.24	1mi
20 Jul	Golden Stag Mile SB	7:14	56.27	1mi
17 Jul	Nice Work Richmond 10K	58:22	48.06	10km
6 Jul	GRG Wimbledon Trail Series: Race 3 SB	1:13:49	49.63	8mi
26 Jun	North Downs Run PB	3:51:16	38.60	30km
19 Jun	City of London Mile	7:36	53.55	1mi
5 Jun	Reculver Marathon	4:52:17	43.93	26.2mi
1 Jun	GRG Wimbledon Trail Series: Race 2 SB	45:57	48.93	5mi
30 May	Vitality London 10,000 SB	53:15	52.68	10km
22 May	Course Eiffage du Viaduc de Millau PB	2:25:34	47.66	23.7km
7 May	Wimbledon Common parkrun	24:52	55.65	5km
24 Apr	London Marathon SB	4:30:02	47.55	26.2mi
17 Apr	Kingfisher Aquathlon	58:14		400m/9km
10 Apr	Putney & Fulham Half Marathon SB	1:58:27	51.70	13.1mi
3 Apr	Lidl Kingston Breakfast Run 16.2 Miles PB	2:28:28	51.73	16.2mi
13 Mar	Surrey Spitfire 20 SB	3:25:28	46.87	20mi
5 Mar	Supernova 5K - Queen Elizabeth Olympic Park, London SB	24:35	56.29	5km
21 Feb	Seville Marathon	4:41:07	45.68	26.2mi
3 Jan	Tadworth 10	1:43:55	44.57	10mi
2015		Result	WAVA	Distance
29 Nov	Three Molehills SB	2:35:35	45.10	15mi
25 Oct	Sanlam Bristol Bath Marathon	4:47:45	44.26	26.2mi
4 Oct	The Royal Borough of Kingston 10	1:37:59	46.89	10mi
27 Sep	High Weald 50km SB	7:19:44	35.62	50km
26 Sep	Wimbledon Common parkrun	25:32	53.79	5km
20 Sep	Ashtead 10K	58:19	47.72	10km
6 Sep	Richmond Running Festivals Richmond Half Marathon	2:13:38	45.45	13.1mi
22 Aug	Wimbledon Common parkrun SB	24:19	56.48	5km
9 Aug	Henley Bridge to Bridge Swim	4:33:15		14km
2 Aug	Brownsea Island Swim	2:11:28		6.5km
26 Jul	Elmbridge 10K	54:26	51.13	10km
19 Jul	Harry Hawkes 10 SB	1:33:50	48.96	10mi
18 Jul	Wimbledon Common parkrun	24:26	56.21	5km
28 Jun	Henley Classic	47:48		2.1km
21 Jun	Ranelagh Harriers Richmond 10k SB	54:13	51.33	10km
20 Jun	Wimbledon Common parkrun	24:25	56.25	5km
14 Jun	City of London Mile SB	7:21	54.96	1mi
31 May	Edinburgh Marathon SB	4:35:57	46.15	26.2mi
8 Mar	Surrey Half Marathon SB	1:54:33	53.02	13.1mi
2014		Result	WAVA	Distance
23 Nov	Three Molehills	2:32:47	45.55	15mi
16 Nov	Wimbledon Windmilers Club Championships 5K SB	25:32	53.39	5km
19 Oct	Cabbage Patch 10	1:38:06	46.46	10mi
12 Oct	Denbies 10	1:52:47	40.41	10mi
28 Sep	Windsor Half Marathon	2:22:43	42.21	13.1mi
21 Sep	Richmond Running Festival: Richmond Half Marathon SB	2:14:00	44.96	13.1mi
13 Apr	Rotterdam Marathon			26.2mi
23 Feb	Hampton Court Half Marathon	2:40:33	37.53	13.1mi
16 Feb	Dash for the Splash	50:52	54.28	10km
9 Feb	Wimbledon Windmilers Club Championships 10K SB	49:06	56.24	10km
19 Jan	Benfleet 15 SB	2:28:55	46.73	15mi
12 Jan	MABAC Windsor PB	1:03:50	56.48	8mi
5 Jan	Tadworth 10 PB	1:23:29	54.59	10mi
1 Jan	Box Hill Knacker Cracker			10km
2013		Result	WAVA	Distance
15 Dec	Capital Runners Bushy Park 10k - December	47:10	58.09	10km
8 Dec	Hogs Back Road Race PB	56:37	57.12	11.7km
1 Dec	Wisley Mabac PB	43:37	50.36	5mi
24 Nov	Three Molehills (Individual entry) PB	2:08:06	53.92	15mi
26 Oct	Beachy Head Marathon	4:23:31	47.58	26.2mi
19 Oct	Wimbledon Common parkrun PB	22:49	59.31	5km
6 Oct	Royal Parks Half Marathon PB	1:41:30	58.91	13.1mi
28 Sep	Wimbledon Common parkrun	23:16	58.16	5km
22 Sep	Richmond Running Festival: Visit Richmond Half Marathon	1:45:17	56.79	13.1mi
28 Jul	Capital Runners Bushy Park 10K PB	46:06	59.43	10km
14 Jul	British 10K London Run	50:23	54.38	10km
7 Apr	Paris Marathon PB	3:59:24	52.37	26.2mi
2005		Result	WAVA	Distance
17 Apr	London Marathon SB	5:04:27	39.94	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	16	0	0	0	0	0	0	0	0	0	0	0	16
2025	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2025	88	0	0	0	0	0	0	0	0	0	0	0	88
2025	45	0	0	0	0	0	0	0	0	0	0	0	45
2024	80	66	79	69	95	48	28	19	24	54	82	83	727
2024	7.7	5.9	6.1	2.3	5.2	10.3	0.6	0	0	3.4	4.1	4.9	50.5
2024	131	114	145	129	65	68	21	10	3	71	97	152	1006
2024	99	126	224	79	133	4	28	9	15	53	31	67	867
2023	95	85	88	102	105	102	121	106	97	117	84	62	1163
2023	11.4	6.3	5.7	6	10	15.3	7	19.4	19	5.9	6.3	6.1	118.5
2023	63	91	125	109	89	58	64	82	74	101	100	133	1090
2023	0	0	26	0	0	0	0	0	0	14	47	101	189
2022	95	85	83	166	34	86	102	125	139	127	88	98	1226
2022	7.8	5	7.7	10.7	4.3	0	2	5.1	12	21.5	17.3	31.1	124.5
2022	25	36	36	32	26	0	25	27	30	51	65	64	414
2022	0	0	0	3	0	0	23	10	0	0	0	0	36
2021	122	96	79	95	111	78	104	149	87	88	72	70	1152
2021	0.5	0	0	9.3	14.5	31.2	32.1	16.1	22.5	14.2	31.2	8	179.6
2021	0	0	0	0	0	0	13	9	12	34	37	18	124
2021	0	0	0	0	0	0	0	0	0	3	0	0	3
2020	79	78	95	153	179	290	157	168	126	125	166	130	1746
2020	2.8	2.8	4.8	0	0	6.3	7.4	31.5	34	23.5	5.9	7.6	126.4
2020	67	40	33	0	0	1	3	0	4	3	11	0	161
2020	0	9	0	0	0	0	0	0	0	0	0	0	9
2019	19	33	27	43	62	73	41	44	105	45	52	74	619
2019	17.1	5.2	17.3	19.1	10.1	28.7	36.8	52	37.5	88.5	10.3	2.8	325.3
2019	32	21	15	44	42	19	13	19	53	39	50	63	410
2019	112	90	33	3	21	0	0	0	0	0	0	0	259
2018	43	33	42	40	45	23	46	34	49	45	49	53	501
2018	21.1	17.5	19.3	18.8	18.3	35	31.1	34.5	15.5	7.2	11.6	19.7	249.6
2018	125	137	127	126	111	109	49	32	26	55	18	50	965
2018	0	30	42	17	7	0	0	25	76	135	146	69	546
2017	0	0	0	9	13	0	0	4	62	29	40	22	178
2017	21.8	34.8	31.1	17.4	17.6	46.9	32.6	31.2	31.4	33.7	31.7	43.5	373.5
2017	37	44	92	166	181	103	101	114	49	79	88	124	1178
2017	119	0	26	0	0	0	0	0	0	0	0	0	144
2016	0	0	0	0	0	4	0	0	0	0	0	0	4
2016	25	24.3	36	26.2	22.5	17.2	14.9	17.3	20.2	5.1	12	17	237.6
2016	81	64	58	73	73	100	125	95	96	171	65	83	1084
2015	0	0	0	12.3	26.9	13.6	17	25.7	13.5	20.8	35	39.4	204.1
2015	0	0	0	28	77	32	69	24	77	89	85	74	555
2015	0	0	0	0	3	0	0	0	0	0	0	0	3
2013	0	0	0	0	0	0	0	0	0	13	0	0	13

Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	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
4.2mi, 38:24 Run - General 1) 1km - 6:06(6:06/km) 111/124bpm [677b/km] 68cal 2) 1km - 5:45(5:45/km) 122/127bpm [701b/km] 74cal 3) 1km - 5:42(5:42/km) 126/129bpm [719b/km] 76cal 4) 1km - 6:01(6:01/km) 132/139bpm [794b/km] 83cal 5) 1km - 5:50(5:50/km) 137/142bpm [798b/km] 79cal 6) 1km - 5:26(5:26/km) 133/135bpm [723b/km] 73cal 7) 0.7km - 3:34(5:07/km) 126/135bpm [645b/km] 44cal Add a comment 1.8mi, 35:50 Walk - General 1) 1km - 12:35(12:35/km) 81/97bpm [1020b/km] 71cal 50/55rpm 2) 1km - 12:30(12:30/km) 72/95bpm [900b/km] 66cal 50/56rpm 3) 0.86km - 10:44(12:32/km) 66/79bpm [828b/km] 56cal 50/55rpm Add a comment 3.2mi, 25:27 Run - General 1) 1km - 5:03(5:03/km) 109/125bpm [551b/km] 69cal 2) 1km - 4:57(4:57/km) 126/135bpm [624b/km] 79cal 3) 1km - 4:55(4:55/km) 136/146bpm [669b/km] 74cal 4) 1km - 5:14(5:14/km) 143/149bpm [747b/km] 78cal 5) 1km - 4:52(4:52/km) 147/154bpm [716b/km] 75cal 6) 0.1km - 25(4:10/km) 146/148bpm [609b/km] 7cal Add a comment 1.1mi, 26:34 Walk - General 1) 1km - 13:17(13:17/km) 59/67bpm [784b/km] 58cal 50/72rpm 2) 0.83km - 13:17(15:55/km) 58/69bpm [924b/km] 53cal 39/56rpm Add a comment	1.6mi, 38:03 Walk - General 1) 1km - 15:00(15:00/km) 81/107bpm [1216b/km] 78cal 44/51rpm 2) 1km - 14:32(14:32/km) 81/107bpm [1177b/km] 68cal 47/52rpm 3) 0.55km - 8:31(15:35/km) 80/90bpm [1246b/km] 39cal 46/79rpm Add a comment 11.3mi, 1:49:01 Run - General 1) 1km - 6:20(6:20/km) 115/125bpm [729b/km] 80cal 2) 1km - 6:09(6:09/km) 121/124bpm [744b/km] 73cal 3) 1km - 5:36(5:36/km) 121/127bpm [677b/km] 68cal 4) 1km - 6:04(6:04/km) 122/130bpm [740b/km] 67cal 5) 1km - 6:27(6:27/km) 116/128bpm [748b/km] 69cal 6) 1km - 5:38(5:38/km) 121/130bpm [682b/km] 79cal 7) 1km - 5:43(5:43/km) 129/135bpm [737b/km] 77cal 8) 1km - 5:53(5:53/km) 129/136bpm [759b/km] 83cal 9) 1km - 6:04(6:04/km) 131/138bpm [795b/km] 83cal 10) 1km - 5:35(5:35/km) 138/145bpm [771b/km] 77cal 11) 1km - 6:19(6:19/km) 135/142bpm [853b/km] 79cal 12) 1km - 6:01(6:01/km) 131/139bpm [789b/km] 76cal 13) 1km - 6:08(6:08/km) 136/144bpm [835b/km] 79cal 14) 1km - 6:38(6:38/km) 143/151bpm [948b/km] 91cal 15) 1km - 5:49(5:49/km) 138/147bpm [803b/km] 83cal 16) 1km - 5:51(5:51/km) 136/147bpm [795b/km] 65cal 17) 1km - 5:59(5:59/km) 131/137bpm [784b/km] 72cal 18) 1km - 5:44(5:44/km) 134/139bpm [769b/km] 77cal 19) 0.19km - 1:02(5:23/km) 134/138bpm [720b/km] 11cal Add a comment	1.2mi, 9:16 Cross - Rowing - Indoor Add a comment 1.2mi, 9:16 Cross - Rowing - Indoor 1) 2km - 9:16(4:38/km) 91cal 12.95/0kmph Add a comment 0mi, 39:47 Cross - Other 1) 0km - 39:47(0/km) 73/104bpm [INFb/km] 135cal Add a comment 7.9mi, 30:18 Bike - General 1) 5km - 12:08(2:26/km) 81/87bpm [196b/km] 97cal 78/83rpm 109/187W 2) 5km - 11:41(2:20/km) 85/90bpm [199b/km] 99cal 81/86rpm 116/182W 3) 2.71km - 6:29(2:24/km) 80/88bpm [192b/km] 52cal 77/83rpm 109/173W Add a comment	0.8mi, 16:46 Walk - General 1) 1km - 13:08(13:08/km) 66/80bpm [867b/km] 62cal 49/62rpm 2) 0.28km - 3:38(13:11/km) 73/87bpm [962b/km] 19cal 50/52rpm Add a comment 3.2mi, 28:51 Run - General 1) 1km - 6:06(6:06/km) 118/131bpm [720b/km] 79cal 2) 1km - 5:39(5:39/km) 126/130bpm [711b/km] 77cal 3) 1km - 5:40(5:40/km) 124/129bpm [702b/km] 73cal 4) 1km - 5:30(5:30/km) 120/129bpm [660b/km] 68cal 5) 1km - 5:34(5:34/km) 128/131bpm [713b/km] 75cal 6) 0.07km - 22(5:08/km) 130/130bpm [668b/km] 5cal Add a comment	-	5.3mi, 47:27 Run - General 1) 1km - 6:01(6:01/km) 117/130bpm [705b/km] 71cal 2) 1km - 5:47(5:47/km) 134/140bpm [774b/km] 75cal 3) 1km - 5:39(5:39/km) 138/142bpm [781b/km] 81cal 4) 1km - 5:24(5:24/km) 135/137bpm [730b/km] 76cal 5) 1km - 5:40(5:40/km) 132/139bpm [747b/km] 76cal 6) 1km - 5:28(5:28/km) 139/142bpm [760b/km] 76cal 7) 1km - 5:19(5:19/km) 139/143bpm [740b/km] 76cal 8) 1km - 5:13(5:13/km) 140/142bpm [730b/km] 72cal 9) 0.48km - 2:55(6:06/km) 135/140bpm [824b/km] 39cal Add a comment	1.2mi, 9:22 Cross - Rowing - Indoor Add a comment 1mi, 41:27 Swim - General 1) 0.1km - 2:23(23:52/km) 104/118bpm [2481b/km] 25cal 23/rpm 2) 0km - 15(0/km) 116/120bpm [INFb/km] 1cal 3) 0.58km - 14:17(24:37/km) 104/118bpm [2560b/km] 145cal 23/rpm 4) 0km - 34(0/km) 93/103bpm [INFb/km] 3cal 5) 0.44km - 10:53(24:44/km) 102/107bpm [2522b/km] 110cal 24/rpm 6) 0km - 36(0/km) 95/104bpm [INFb/km] 3cal 7) 0.36km - 8:58(24:53/km) 106/114bpm [2638b/km] 90cal 24/rpm 8) 0km - 29(0/km) 104/111bpm [INFb/km] 2cal 9) 0.12km - 2:58(24:46/km) 107/115bpm [2651b/km] 30cal 24/rpm 10) 0km - 4(0/km) 114/114bpm [INFb/km] Add a comment 0mi, 28:09 Cross - Other 1) 0km - 28:09(0/km) 67/102bpm [INFb/km] 73cal Add a comment 7.8mi, 30:04 Bike - General 1) 5km - 12:24(2:29/km) 82/91bpm [203b/km] 94cal 77/84rpm 102/188W 2) 5km - 11:26(2:17/km) 90/96bpm [206b/km] 101cal 78/85rpm 123/198W 3) 2.51km - 6:13(2:29/km) 86/96bpm [213b/km] 46cal 79/86rpm 100/166W Add a comment 1.6mi, 33:50 Walk - General 1) 1km - 13:40(13:40/km) 68/85bpm [930b/km] 67cal 48/53rpm 2) 1km - 14:37(14:37/km) 78/92bpm [1140b/km] 78cal 44/55rpm 3) 0.64km - 5:32(8:41/km) 76/96bpm [660b/km] 29cal 49/59rpm Add a comment 3.1mi, 24:58 Run - General 1) 1km - 4:55(4:55/km) 117/131bpm [575b/km] 73cal 2) 1km - 4:59(4:59/km) 137/145bpm [682b/km] 79cal 3) 1km - 5:01(5:01/km) 144/151bpm [722b/km] 75cal 4) 1km - 5:12(5:12/km) 140/147bpm [728b/km] 80cal 5) 1km - 4:48(4:48/km) 142/147bpm [682b/km] 73cal 6) 0.01km - 3(4:11/km) 143/144bpm [599b/km] 1cal Add a comment 0.6mi, 5:44 Run - General 1) 1km - 5:38(5:38/km) 106/121bpm [597b/km] 77cal 2) 0.02km - 6(5:49/km) 115/115bpm [669b/km] 2cal Add a comment 1.1mi, 21:31 Walk - General 1) 1km - 12:24(12:24/km) 63/86bpm [782b/km] 66cal 48/57rpm 2) 0.77km - 9:07(11:51/km) 63/74bpm [747b/km] 49cal 52/55rpm Add a comment
Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	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
5.7mi, 52:51 Run - General 1) 1km - 6:03(6:03/km) 106/118bpm [641b/km] 68cal 2) 1km - 5:56(5:56/km) 116/122bpm [689b/km] 71cal 3) 1km - 5:51(5:51/km) 124/128bpm [724b/km] 80cal 4) 1km - 6:00(6:00/km) 129/136bpm [775b/km] 83cal 5) 1km - 5:57(5:57/km) 134/140bpm [798b/km] 84cal 6) 1km - 5:35(5:35/km) 128/132bpm [714b/km] 75cal 7) 1km - 5:31(5:31/km) 120/125bpm [662b/km] 62cal 8) 1km - 5:43(5:43/km) 126/131bpm [721b/km] 64cal 9) 1km - 5:33(5:33/km) 131/136bpm [728b/km] 77cal 10) 0.13km - 42(5:12/km) 130/133bpm [677b/km] 9cal Add a comment 3.1mi, 27:10 Run - General 1) 1km - 5:30(5:30/km) 117/134bpm [643b/km] 74cal 2) 1km - 5:21(5:21/km) 138/149bpm [739b/km] 83cal 3) 1km - 5:25(5:25/km) 144/149bpm [779b/km] 81cal 4) 1km - 5:11(5:11/km) 138/149bpm [716b/km] 79cal 5) 0.98km - 5:16(5:22/km) 137/142bpm [736b/km] 77cal 6) 0.06km - 27(7:17/km) 119/142bpm [867b/km] 4cal Add a comment 2.2mi, 43:23 Walk - General 1) 1km - 13:14(13:14/km) 67/85bpm [887b/km] 67cal 47/54rpm 2) 1km - 12:01(12:01/km) 84/110bpm [1009b/km] 66cal 52/56rpm 3) 1km - 11:55(11:55/km) 80/91bpm [953b/km] 66cal 51/55rpm 4) 0.51km - 6:14(12:14/km) 76/89bpm [930b/km] 36cal 49/57rpm Add a comment	0.6mi, 24:45 Swim - General 1) 0.4km - 9:33(23:52/km) 90/107bpm [2147b/km] 100cal 24/rpm 2) 0km - 32(0/km) 98/106bpm [INFb/km] 2cal 3) 0.12km - 2:46(22:59/km) 100/107bpm [2299b/km] 30cal 23/rpm 4) 0km - 3(0/km) 107/107bpm [INFb/km] 5) 0km - 8(0/km) 69/70bpm [INFb/km] 1cal 6) 0.24km - 5:32(23:05/km) 107/116bpm [2470b/km] 60cal 23/rpm 7) 0km - 26(0/km) 107/111bpm [INFb/km] 2cal 8) 0.24km - 5:42(23:45/km) 108/113bpm [2564b/km] 60cal 24/rpm 9) 0km - 3(0/km) 111/112bpm [INFb/km] Add a comment 14mi, 2:26:10 Run - General 1) 1km - 6:19(6:19/km) 114/132bpm [721b/km] 78cal 2) 1km - 6:05(6:05/km) 124/136bpm [753b/km] 68cal 3) 1km - 5:59(5:59/km) 119/123bpm [713b/km] 68cal 4) 1km - 6:16(6:16/km) 118/127bpm [739b/km] 63cal 5) 1km - 6:18(6:18/km) 121/133bpm [762b/km] 72cal 6) 1km - 5:55(5:55/km) 122/129bpm [721b/km] 84cal 7) 1km - 5:46(5:46/km) 132/143bpm [760b/km] 79cal 8) 1km - 6:07(6:07/km) 135/146bpm [826b/km] 86cal 9) 1km - 5:54(5:54/km) 139/147bpm [820b/km] 83cal 10) 1km - 5:55(5:55/km) 139/148bpm [823b/km] 77cal 11) 1km - 6:15(6:15/km) 136/144bpm [850b/km] 83cal 12) 1km - 5:46(5:46/km) 139/143bpm [801b/km] 70cal 13) 1km - 6:09(6:09/km) 149/164bpm [917b/km] 84cal 14) 1km - 7:03(7:03/km) 144/157bpm [1015b/km] 86cal 15) 1km - 7:59(7:59/km) 141/157bpm [1126b/km] 97cal 16) 1km - 6:23(6:23/km) 150/156bpm [957b/km] 85cal 17) 1km - 7:08(7:08/km) 146/159bpm [1042b/km] 84cal 18) 1km - 6:51(6:51/km) 153/163bpm [1047b/km] 99cal 19) 1km - 7:17(7:17/km) 160/167bpm [1166b/km] 116cal 20) 1km - 7:36(7:36/km) 158/166bpm [1202b/km] 112cal 21) 1km - 6:51(6:51/km) 168/177bpm [1151b/km] 122cal 22) 1km - 6:29(6:29/km) 167/177bpm [1082b/km] 113cal 23) 0.57km - 3:49(6:43/km) 164/176bpm [1102b/km] 68cal Add a comment	2mi, 42:48 Walk - General 1) 1km - 13:05(13:05/km) 66/73bpm [864b/km] 68cal 49/52rpm 2) 1km - 13:17(13:17/km) 66/76bpm [877b/km] 65cal 50/58rpm 3) 1km - 13:26(13:26/km) 66/77bpm [887b/km] 67cal 48/53rpm 4) 0.22km - 2:59(13:28/km) 63/66bpm [848b/km] 15cal 49/51rpm Add a comment	0.6mi, 28:32 Swim - General 1) 0.08km - 2:20(29:07/km) 84/97bpm [2445b/km] 22cal 24/rpm 2) 0km - 12(0/km) 93/95bpm [INFb/km] 1cal 3) 0.1km - 3:26(34:19/km) 93/99bpm [3191b/km] 27cal 23/rpm 4) 0km - 36(0/km) 92/100bpm [INFb/km] 3cal 5) 0.1km - 2:01(20:14/km) 87/94bpm [1760b/km] 15cal 6) 0km - 32(0/km) 73/83bpm [INFb/km] 2cal 7) 0.1km - 2:18(22:56/km) 95/104bpm [2178b/km] 25cal 23/rpm 8) 0km - 13(0/km) 96/97bpm [INFb/km] 1cal 9) 0.12km - 2:51(23:44/km) 98/109bpm [2327b/km] 30cal 23/rpm 10) 0km - 22(0/km) 104/110bpm [INFb/km] 2cal 11) 0.12km - 2:53(24:04/km) 103/108bpm [2479b/km] 30cal 23/rpm 12) 0km - 22(0/km) 100/106bpm [INFb/km] 2cal 13) 0.04km - 57(23:51/km) 99/109bpm [2361b/km] 10cal 22/rpm 14) 0km - 20(0/km) 107/112bpm [INFb/km] 1cal 15) 0.2km - 4:44(23:40/km) 104/112bpm [2461b/km] 50cal 23/rpm 16) 0km - 33(0/km) 101/108bpm [INFb/km] 2cal 17) 0.16km - 3:48(23:46/km) 103/111bpm [2448b/km] 40cal 23/rpm 18) 0km - 3(0/km) 107/108bpm [INFb/km] Add a comment 9mi, 1:25:32 Run - General 1) 1km - 6:15(6:15/km) 114/122bpm [712b/km] 71cal 2) 1km - 6:09(6:09/km) 121/126bpm [744b/km] 76cal 3) 1km - 5:50(5:50/km) 122/124bpm [712b/km] 77cal 4) 1km - 6:17(6:17/km) 126/131bpm [792b/km] 80cal 5) 1km - 6:00(6:00/km) 127/134bpm [763b/km] 77cal 6) 1km - 5:54(5:54/km) 125/127bpm [737b/km] 74cal 7) 1km - 5:42(5:42/km) 120/126bpm [685b/km] 68cal 8) 1km - 5:51(5:51/km) 123/127bpm [719b/km] 71cal 9) 1km - 5:39(5:39/km) 123/128bpm [695b/km] 71cal 10) 1km - 5:51(5:51/km) 124/130bpm [726b/km] 78cal 11) 1km - 6:27(6:27/km) 127/134bpm [818b/km] 78cal 12) 1km - 5:55(5:55/km) 128/134bpm [756b/km] 81cal 13) 1km - 5:49(5:49/km) 123/130bpm [715b/km] 73cal 14) 1km - 5:35(5:35/km) 123/130bpm [686b/km] 70cal 15) 0.41km - 2:18(5:41/km) 124/127bpm [704b/km] 33cal Add a comment 8.3mi, 1:16:16 Run - General 1) 1km - 5:52(5:52/km) 113/121bpm [663b/km] 71cal 2) 0.61km - 3:31(5:47/km) 121/123bpm [700b/km] 46cal 3) 1km - 5:18(5:18/km) 127/132bpm [672b/km] 73cal 4) 1km - 5:42(5:42/km) 132/137bpm [753b/km] 76cal 5) 0.41km - 2:21(5:40/km) 139/142bpm [787b/km] 34cal 6) 0.4km - 3:05(7:42/km) 126/140bpm [970b/km] 38cal 7) 1km - 5:29(5:29/km) 129/133bpm [707b/km] 68cal 8) 1km - 5:23(5:23/km) 127/131bpm [684b/km] 67cal 9) 0.41km - 2:05(5:03/km) 128/133bpm [646b/km] 27cal 10) 0.4km - 2:22(5:54/km) 126/133bpm [743b/km] 30cal 11) 1km - 5:22(5:22/km) 127/131bpm [681b/km] 69cal 12) 1km - 5:25(5:25/km) 128/130bpm [693b/km] 70cal 13) 0.41km - 2:13(5:20/km) 130/131bpm [694b/km] 30cal 14) 0.4km - 2:41(6:43/km) 120/131bpm [806b/km] 32cal 15) 1km - 6:19(6:19/km) 126/131bpm [795b/km] 80cal 16) 0.61km - 3:33(5:49/km) 124/128bpm [722b/km] 48cal 17) 1km - 5:39(5:39/km) 121/127bpm [684b/km] 78cal 18) 0.72km - 3:58(5:30/km) 116/124bpm [638b/km] 51cal Add a comment	1.5mi, 33:46 Walk - General 1) 1km - 14:45(14:45/km) 67/85bpm [989b/km] 73cal 43/53rpm 2) 1km - 12:38(12:38/km) 78/95bpm [985b/km] 69cal 50/55rpm 3) 0.42km - 6:23(15:06/km) 75/93bpm [1132b/km] 31cal 41/55rpm Add a comment 3.2mi, 28:07 Run - General 1) 1km - 6:07(6:07/km) 115/135bpm [704b/km] 78cal 2) 1km - 5:11(5:11/km) 134/143bpm [695b/km] 80cal 3) 1km - 5:18(5:18/km) 135/138bpm [715b/km] 77cal 4) 1km - 5:44(5:44/km) 130/136bpm [745b/km] 74cal 5) 1km - 5:23(5:23/km) 133/136bpm [715b/km] 75cal 6) 0.09km - 24(4:30/km) 136/137bpm [612b/km] 5cal Add a comment	1.2mi, 9:08 Cross - Rowing - Indoor Add a comment 5.2mi, 20:41 Bike - General 1) 5km - 12:29(2:30/km) 84/92bpm [210b/km] 95cal 76/80rpm 102/245W 2) 3.32km - 8:12(2:28/km) 85/97bpm [210b/km] 62cal 76/82rpm 101/168W Add a comment 7.1mi, 1:02:52 Run - General 1) 1km - 6:11(6:11/km) 124/135bpm [767b/km] 82cal 2) 1km - 6:00(6:00/km) 129/130bpm [775b/km] 80cal 3) 1km - 5:37(5:37/km) 129/134bpm [726b/km] 68cal 4) 1km - 5:16(5:16/km) 133/136bpm [701b/km] 73cal 5) 1km - 5:15(5:15/km) 133/142bpm [698b/km] 68cal 6) 1km - 5:16(5:16/km) 131/138bpm [689b/km] 65cal 7) 1km - 5:27(5:27/km) 133/142bpm [725b/km] 75cal 8) 1km - 5:25(5:25/km) 134/143bpm [725b/km] 83cal 9) 1km - 5:32(5:32/km) 136/145bpm [754b/km] 83cal 10) 1km - 5:28(5:28/km) 136/142bpm [744b/km] 73cal 11) 1km - 5:41(5:41/km) 136/145bpm [772b/km] 75cal 12) 0.38km - 1:44(4:35/km) 135/140bpm [620b/km] 22cal Add a comment	1.2mi, 9:05 Cross - Rowing - Indoor Add a comment 0mi, 25:53 Cross - Other 1) 0km - 25:53(0/km) 62/83bpm [INFb/km] 53cal Add a comment 3.4mi, 12:50 Bike - General 1) 5km - 11:46(2:21/km) 85/93bpm [200b/km] 101cal 81/88rpm 118/189W 2) 0.46km - 1:03(2:18/km) 90/93bpm [207b/km] 9cal 81/89rpm 115/157W Add a comment 0mi, 1:00:05 Cross - Yoga Add a comment 1mi, 20:11 Walk - General 1) 1km - 12:56(12:56/km) 64/75bpm [827b/km] 65cal 49/55rpm 2) 0.63km - 7:15(11:36/km) 60/71bpm [696b/km] 36cal 50/64rpm Add a comment
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
1.3mi, 28:19 Walk - General 1) 1km - 14:09(14:09/km) 68/86bpm [963b/km] 67cal 49/55rpm 2) 1km - 13:28(13:28/km) 63/72bpm [848b/km] 68cal 50/54rpm 3) 0.05km - 42(14:44/km) 60/65bpm [884b/km] 2cal 35/52rpm Add a comment 3.2mi, 29:28 Run - General 1) 1km - 5:50(5:50/km) 105/121bpm [613b/km] 69cal 2) 1km - 5:49(5:49/km) 119/125bpm [692b/km] 89cal 3) 1km - 5:33(5:33/km) 125/133bpm [693b/km] 78cal 4) 1km - 5:43(5:43/km) 128/137bpm [732b/km] 84cal 5) 1km - 5:44(5:44/km) 127/139bpm [729b/km] 80cal 6) 0.05km - 14(4:59/km) 132/133bpm [658b/km] 3cal 7) 0.02km - 34(24:09/km) 126/133bpm [3042b/km] 6cal Add a comment	0.6mi, 25:24 Swim - General 1) 0.2km - 4:47(23:55/km) 96/108bpm [2296b/km] 50cal 23/rpm 2) 0km - 21(0/km) 98/102bpm [INFb/km] 2cal 3) 0.2km - 4:49(24:03/km) 102/110bpm [2453b/km] 50cal 23/rpm 4) 0km - 21(0/km) 102/106bpm [INFb/km] 2cal 5) 0.2km - 4:47(23:53/km) 104/108bpm [2484b/km] 50cal 23/rpm 6) 0km - 25(0/km) 104/109bpm [INFb/km] 2cal 7) 0.2km - 4:42(23:32/km) 107/112bpm [2518b/km] 50cal 23/rpm 8) 0km - 24(0/km) 106/111bpm [INFb/km] 2cal 9) 0.2km - 4:46(23:48/km) 109/113bpm [2594b/km] 50cal 23/rpm 10) 0km - 4(0/km) 111/111bpm [INFb/km] Add a comment 9.9mi, 1:34:38 Run - General 1) 1km - 5:35(5:35/km) 131/145bpm [732b/km] 83cal 2) 1km - 5:39(5:39/km) 140/148bpm [790b/km] 79cal 3) 1km - 6:39(6:39/km) 137/142bpm [910b/km] 94cal 4) 1km - 5:58(5:58/km) 132/137bpm [788b/km] 83cal 5) 1km - 5:27(5:27/km) 137/143bpm [747b/km] 73cal 6) 1km - 5:02(5:02/km) 142/148bpm [716b/km] 67cal 7) 1km - 6:16(6:16/km) 135/144bpm [846b/km] 84cal 8) 1km - 6:09(6:09/km) 137/144bpm [842b/km] 87cal 9) 1km - 5:49(5:49/km) 141/147bpm [819b/km] 78cal 10) 1km - 6:47(6:47/km) 144/156bpm [978b/km] 95cal 11) 1km - 6:47(6:47/km) 140/152bpm [949b/km] 88cal 12) 1km - 5:40(5:40/km) 144/148bpm [816b/km] 75cal 13) 1km - 5:15(5:15/km) 151/156bpm [793b/km] 73cal 14) 1km - 6:35(6:35/km) 147/155bpm [967b/km] 87cal 15) 1km - 6:12(6:12/km) 150/159bpm [929b/km] 89cal 16) 0.9km - 4:49(5:20/km) 154/167bpm [820b/km] 69cal Add a comment 1.7mi, 20:59 Run - General 1) 1km - 6:33(6:33/km) 111/123bpm [726b/km] 79cal 2) 1km - 7:52(7:52/km) 117/123bpm [920b/km] 89cal 3) 0.77km - 6:35(8:32/km) 116/122bpm [990b/km] 70cal Add a comment	0mi, 1:00:59 Cross - Yoga Add a comment 0mi, 21:07 Cross - Other 1) 0km - 21:07(0/km) 62/83bpm [INFb/km] 46cal Add a comment 6.9mi, 21:04 Bike - General 1) 5km - 9:33(1:55/km) 99/116bpm [189b/km] 86cal 73/81rpm 126/176W 2) 5km - 9:26(1:53/km) 93/116bpm [175b/km] 90cal 76/82rpm 133/187W 3) 1.1km - 2:05(1:54/km) 82/88bpm [156b/km] 19cal 75/80rpm 129/153W Add a comment	6.5mi, 1:02:38 Run - General 1) 1km - 6:17(6:17/km) 114/129bpm [716b/km] 79cal 2) 0.27km - 1:43(6:24/km) 114/118bpm [730b/km] 16cal 3) 1km - 6:01(6:01/km) 118/135bpm [711b/km] 77cal 4) 0.07km - 24(6:08/km) 127/128bpm [779b/km] 6cal 5) 0.1km - 1:44(17:27/km) 101/130bpm [1762b/km] 14cal 6) 1km - 4:53(4:53/km) 122/143bpm [597b/km] 71cal 7) 0.15km - 1:25(9:41/km) 127/144bpm [1231b/km] 15cal 8) 1km - 5:00(5:00/km) 136/145bpm [680b/km] 76cal 9) 0.14km - 1:29(10:11/km) 126/145bpm [1283b/km] 16cal 10) 1km - 4:54(4:54/km) 135/147bpm [662b/km] 75cal 11) 0.15km - 1:28(9:47/km) 128/147bpm [1252b/km] 16cal 12) 1km - 4:51(4:51/km) 137/149bpm [665b/km] 76cal 13) 0.15km - 1:36(10:25/km) 127/147bpm [1323b/km] 15cal 14) 1km - 4:50(4:50/km) 131/141bpm [633b/km] 77cal 15) 0.16km - 1:16(8:03/km) 134/143bpm [1078b/km] 16cal 16) 1km - 7:15(7:15/km) 122/136bpm [884b/km] 86cal 17) 1km - 6:09(6:09/km) 118/132bpm [726b/km] 68cal 18) 0.25km - 1:22(5:29/km) 127/133bpm [697b/km] 21cal Add a comment 0.6mi, 11:49 Walk - General 1) 0.93km - 11:49(12:41/km) 73/91bpm [926b/km] 76cal 49/53rpm Add a comment 0mi, 52:14 Cross - Yoga Add a comment 3.3mi, 1:08:30 Walk - General 1) 1km - 13:08(13:08/km) 64/78bpm [840b/km] 70cal 48/57rpm 2) 1km - 12:03(12:03/km) 64/75bpm [771b/km] 69cal 52/57rpm 3) 1km - 13:08(13:08/km) 60/71bpm [788b/km] 68cal 47/54rpm 4) 1km - 12:18(12:18/km) 58/69bpm [714b/km] 65cal 50/56rpm 5) 1km - 12:35(12:35/km) 63/72bpm [792b/km] 70cal 50/86rpm 6) 0.35km - 5:18(15:06/km) 73/86bpm [1103b/km] 30cal 44/55rpm Add a comment 2.3mi, 45:42 Walk - General 1) 1km - 13:04(13:04/km) 57/72bpm [745b/km] 60cal 49/56rpm 2) 1km - 12:15(12:15/km) 62/71bpm [760b/km] 64cal 52/55rpm 3) 1km - 11:59(11:59/km) 68/80bpm [814b/km] 66cal 51/56rpm 4) 0.64km - 8:24(13:10/km) 73/91bpm [962b/km] 48cal 52/66rpm Add a comment	4mi, 36:23 Run - General 1) 1km - 5:51(5:51/km) 120/129bpm [701b/km] 79cal 2) 1km - 5:40(5:40/km) 127/130bpm [720b/km] 78cal 3) 1km - 5:31(5:31/km) 131/138bpm [724b/km] 80cal 4) 1km - 5:45(5:45/km) 130/134bpm [747b/km] 81cal 5) 1km - 5:34(5:34/km) 133/137bpm [741b/km] 82cal 6) 1km - 5:33(5:33/km) 136/139bpm [755b/km] 82cal 7) 0.45km - 2:28(5:30/km) 136/137bpm [749b/km] 36cal Add a comment 3.8mi, 35:48 Run - Treadmill 1) 1km - 8:06(8:06/km) 110/127bpm [890b/km] 87cal 2) 1km - 6:04(6:04/km) 130/135bpm [789b/km] 85cal 3) 1km - 5:27(5:27/km) 134/136bpm [730b/km] 80cal 4) 1km - 5:10(5:10/km) 135/137bpm [697b/km] 75cal 5) 1km - 5:07(5:07/km) 134/135bpm [685b/km] 72cal 6) 1km - 5:16(5:16/km) 133/134bpm [701b/km] 71cal 7) 0.13km - 39(5:03/km) 133/133bpm [672b/km] 9cal Add a comment	6.3mi, 1:00:40 Run - General 1) 1km - 6:03(6:03/km) 113/127bpm [684b/km] 76cal 2) 1km - 5:57(5:57/km) 124/132bpm [739b/km] 80cal 3) 1km - 5:56(5:56/km) 123/132bpm [730b/km] 76cal 4) 1km - 6:20(6:20/km) 124/131bpm [786b/km] 84cal 5) 1km - 6:03(6:03/km) 129/136bpm [781b/km] 83cal 6) 1km - 6:00(6:00/km) 121/124bpm [726b/km] 78cal 7) 1km - 5:47(5:47/km) 124/132bpm [716b/km] 84cal 8) 1km - 6:07(6:07/km) 121/127bpm [739b/km] 76cal 9) 1km - 5:58(5:58/km) 122/129bpm [727b/km] 83cal 10) 1km - 5:56(5:56/km) 124/129bpm [735b/km] 67cal 11) 0.11km - 33(5:00/km) 118/119bpm [591b/km] 6cal Add a comment	0.6mi, 23:54 Swim - General 1) 0.24km - 5:28(22:46/km) 99/107bpm [2253b/km] 60cal 24/rpm 2) 0km - 18(0/km) 105/108bpm [INFb/km] 1cal 3) 0.52km - 12:09(23:22/km) 109/116bpm [2546b/km] 130cal 24/rpm 4) 0km - 22(0/km) 110/113bpm [INFb/km] 2cal 5) 0.24km - 5:35(23:15/km) 113/117bpm [2626b/km] 60cal 25/rpm 6) 0km - 3(0/km) 117/117bpm [INFb/km] Add a comment 0mi, 13:07 Cross - Other 1) 0km - 13:07(0/km) 65/76bpm [INFb/km] 33cal Add a comment 5mi, 18:42 Bike - General 1) 5km - 11:37(2:19/km) 87/100bpm [202b/km] 102cal 78/83rpm 121/177W 2) 3.08km - 7:06(2:18/km) 89/94bpm [205b/km] 61cal 79/85rpm 119/175W Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
0mi, 22:22 Cross - Other 1) 0km - 22:22(0/km) 66/80bpm [INFb/km] 56cal Add a comment 7.5mi, 30:54 Bike - General 1) 5km - 13:20(2:40/km) 81/113bpm [216b/km] 89cal 76/82rpm 86/194W 2) 5km - 12:27(2:29/km) 84/91bpm [209b/km] 93cal 76/80rpm 99/146W 3) 2.06km - 5:07(2:29/km) 84/88bpm [209b/km] 38cal 76/83rpm 99/124W Add a comment 3.1mi, 28:47 Run - General 1) 1km - 5:40(5:40/km) 112/135bpm [635b/km] 74cal 2) 1km - 5:35(5:35/km) 125/139bpm [697b/km] 83cal 3) 1km - 5:28(5:28/km) 137/144bpm [749b/km] 84cal 4) 1km - 5:33(5:33/km) 140/146bpm [777b/km] 79cal 5) 1km - 6:28(6:28/km) 140/150bpm [906b/km] 92cal 6) 0.01km - 2(5:52/km) 84/88bpm [493b/km] Add a comment	1.1mi, 29:35 Walk - General 1) 1km - 16:41(16:41/km) 81/102bpm [1351b/km] 88cal 43/53rpm 2) 0.82km - 12:54(15:49/km) 74/91bpm [1170b/km] 55cal 45/54rpm Add a comment 17.6mi, 3:02:51 Run - General 1) 1km - 6:36(6:36/km) 105/120bpm [694b/km] 86cal 2) 1km - 6:08(6:08/km) 120/127bpm [737b/km] 85cal 3) 1km - 6:29(6:29/km) 120/127bpm [779b/km] 77cal 4) 1km - 6:29(6:29/km) 123/134bpm [797b/km] 82cal 5) 1km - 6:08(6:08/km) 114/123bpm [700b/km] 72cal 6) 1km - 6:15(6:15/km) 115/126bpm [720b/km] 78cal 7) 1km - 6:08(6:08/km) 123/128bpm [755b/km] 79cal 8) 1km - 6:22(6:22/km) 124/128bpm [790b/km] 83cal 9) 1km - 6:13(6:13/km) 125/128bpm [778b/km] 80cal 10) 1km - 6:20(6:20/km) 124/131bpm [786b/km] 81cal 11) 1km - 6:00(6:00/km) 121/127bpm [726b/km] 74cal 12) 1km - 6:23(6:23/km) 115/124bpm [734b/km] 76cal 13) 1km - 6:40(6:40/km) 119/125bpm [792b/km] 81cal 14) 1km - 6:19(6:19/km) 119/125bpm [752b/km] 82cal 15) 1km - 6:17(6:17/km) 119/124bpm [747b/km] 83cal 16) 1km - 6:33(6:33/km) 117/122bpm [767b/km] 82cal 17) 1km - 6:40(6:40/km) 116/127bpm [774b/km] 83cal 18) 1km - 6:29(6:29/km) 107/126bpm [694b/km] 81cal 19) 1km - 6:31(6:31/km) 111/122bpm [723b/km] 80cal 20) 1km - 6:23(6:23/km) 118/122bpm [753b/km] 80cal 21) 1km - 6:28(6:28/km) 118/122bpm [764b/km] 82cal 22) 1km - 6:27(6:27/km) 120/127bpm [773b/km] 83cal 23) 1km - 6:53(6:53/km) 112/125bpm [772b/km] 80cal 24) 1km - 6:24(6:24/km) 121/129bpm [774b/km] 82cal 25) 1km - 6:47(6:47/km) 124/136bpm [842b/km] 80cal 26) 1km - 6:34(6:34/km) 122/128bpm [801b/km] 85cal 27) 1km - 6:59(6:59/km) 121/130bpm [845b/km] 81cal 28) 1km - 6:34(6:34/km) 126/131bpm [827b/km] 82cal 29) 0.32km - 2:19(7:13/km) 121/130bpm [873b/km] 25cal Add a comment 1.7mi, 36:30 Walk - General 1) 1km - 13:49(13:49/km) 60/85bpm [829b/km] 64cal 47/60rpm 2) 1km - 13:13(13:13/km) 61/75bpm [806b/km] 65cal 49/55rpm 3) 0.72km - 9:28(13:14/km) 60/65bpm [794b/km] 46cal 47/54rpm Add a comment	0mi, 25:57 Cross - Other 1) 0km - 25:57(0/km) 63/77bpm [INFb/km] 57cal Add a comment 5mi, 15:08 Bike - General 1) 5km - 9:27(1:53/km) 82/92bpm [155b/km] 89cal 73/82rpm 132/197W 2) 3.04km - 5:41(1:52/km) 86/89bpm [160b/km] 55cal 75/83rpm 136/199W Add a comment	5mi, 48:56 Run - General 1) 1km - 6:51(6:51/km) 100/115bpm [686b/km] 64cal 2) 1km - 6:32(6:32/km) 114/131bpm [746b/km] 83cal 3) 1km - 4:57(4:57/km) 112/142bpm [554b/km] 74cal 4) 0.04km - 1:02(26:39/km) 122/142bpm [3252b/km] 11cal 5) 1km - 4:55(4:55/km) 136/145bpm [669b/km] 73cal 6) 0.04km - 1:03(25:24/km) 127/145bpm [3225b/km] 12cal 7) 1km - 4:56(4:56/km) 138/145bpm [682b/km] 75cal 8) 0.05km - 1:01(22:33/km) 125/144bpm [2819b/km] 10cal 9) 1km - 4:53(4:53/km) 136/148bpm [663b/km] 73cal 10) 0.04km - 1:03(26:33/km) 129/144bpm [3424b/km] 11cal 11) 1km - 5:26(5:26/km) 129/139bpm [701b/km] 74cal 12) 0.05km - 1:01(19:41/km) 118/137bpm [2323b/km] 8cal 13) 0.8km - 5:15(6:35/km) 123/137bpm [811b/km] 68cal Add a comment 0.6mi, 11:16 Walk - General 1) 0.91km - 11:16(12:25/km) 74/94bpm [919b/km] 73cal 50/55rpm Add a comment 3.3mi, 27:05 Run - General 1) 1km - 5:21(5:21/km) 118/132bpm [631b/km] 67cal 2) 1km - 4:59(4:59/km) 138/141bpm [687b/km] 77cal 3) 1km - 5:12(5:12/km) 144/146bpm [748b/km] 79cal 4) 1km - 5:28(5:28/km) 141/144bpm [771b/km] 78cal 5) 1km - 4:52(4:52/km) 142/145bpm [691b/km] 74cal 6) 0.27km - 1:14(4:37/km) 144/145bpm [664b/km] 20cal Add a comment	1.2mi, 9:11 Cross - Rowing - Indoor Add a comment 8.6mi, 1:18:25 Run - General 1) 1km - 5:48(5:48/km) 114/123bpm [662b/km] 73cal 2) 1km - 5:38(5:38/km) 124/127bpm [698b/km] 77cal 3) 1km - 5:39(5:39/km) 126/128bpm [712b/km] 78cal 4) 1km - 5:59(5:59/km) 130/137bpm [779b/km] 84cal 5) 1km - 5:59(5:59/km) 132/139bpm [789b/km] 83cal 6) 1km - 5:35(5:35/km) 129/134bpm [719b/km] 77cal 7) 1km - 5:39(5:39/km) 128/130bpm [724b/km] 75cal 8) 1km - 5:46(5:46/km) 126/130bpm [726b/km] 73cal 9) 1km - 5:28(5:28/km) 124/128bpm [678b/km] 72cal 10) 1km - 5:26(5:26/km) 122/130bpm [662b/km] 68cal 11) 1km - 5:40(5:40/km) 127/134bpm [721b/km] 77cal 12) 1km - 5:32(5:32/km) 130/141bpm [720b/km] 79cal 13) 1km - 5:38(5:38/km) 129/139bpm [726b/km] 75cal 14) 0.85km - 4:38(5:28/km) 131/139bpm [715b/km] 66cal Add a comment 0mi, 43:18 Cross - Other 1) 0km - 43:18(0/km) 64/83bpm [INFb/km] 94cal Add a comment 4.7mi, 14:03 Bike - General 1) 5km - 9:18(1:52/km) 81/91bpm [151b/km] 91cal 74/82rpm 138/185W 2) 2.56km - 4:45(1:51/km) 83/87bpm [154b/km] 46cal 75/78rpm 138/173W Add a comment	5.3mi, 53:42 Run - General 1) 1km - 6:15(6:15/km) 103/113bpm [644b/km] 67cal 2) 0.56km - 4:02(7:11/km) 112/124bpm [804b/km] 51cal 3) 0.96km - 7:16(7:34/km) 103/122bpm [780b/km] 74cal 4) 0.01km - 15(39:27/km) 106/121bpm [4181b/km] 3cal 5) 1km - 6:00(6:00/km) 112/140bpm [673b/km] 75cal 6) 1km - 5:50(5:50/km) 128/136bpm [748b/km] 80cal 7) 1km - 6:02(6:02/km) 124/134bpm [748b/km] 78cal 8) 0.8km - 4:43(5:55/km) 127/137bpm [752b/km] 65cal 9) 1km - 6:45(6:45/km) 106/130bpm [715b/km] 73cal 10) 1km - 5:44(5:44/km) 119/132bpm [683b/km] 64cal 11) 0.14km - 48(5:58/km) 120/123bpm [716b/km] 11cal Add a comment 0.5mi, 10:21 Walk - General 1) 0.84km - 10:21(12:18/km) 78/96bpm [959b/km] 68cal 50/53rpm Add a comment 6.9mi, 20:48 Bike - General 1) 5km - 9:34(1:55/km) 78/85bpm [149b/km] 87cal 72/77rpm 128/176W 2) 5km - 9:15(1:51/km) 82/89bpm [152b/km] 90cal 74/83rpm 137/191W 3) 1.04km - 1:59(1:55/km) 81/90bpm [156b/km] 17cal 71/80rpm 122/166W Add a comment 2.1mi, 43:01 Walk - General 1) 1km - 12:42(12:42/km) 67/94bpm [851b/km] 60cal 48/64rpm 2) 1km - 12:33(12:33/km) 65/72bpm [815b/km] 61cal 50/55rpm 3) 1km - 13:37(13:37/km) 67/84bpm [913b/km] 65cal 47/79rpm 4) 0.32km - 4:10(13:00/km) 66/83bpm [858b/km] 20cal 48/55rpm Add a comment	-

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