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Sarahwelshy

Last on at 7am, 20th Jan 2025

F50

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Les Croupiers RC

Races
99
Miles
11731
Miles
131
Miles
6438
Miles
711
WAVA
70.95%
Mile
6:54
5k
22:02
5M
37:58
10k
46:27
10M
1:17:40
Half
1:40:30
20M
2:51:30
Mara
3:33:00

About Me
In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!). Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan... Show More...

About Me

In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!).

Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan...

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Recent Blogs
Grateful	Dec 2018
Note	Dec 2018
week 1 back in the zone	Mar 2014
Operation: Consistency	Mar 2014
Getting back in the saddle...	Mar 2014

My parkrun
No parkrun selected

Recent Training
30th Jan	General	1.2mi	42:57
29th Jan	General	3.8mi	39:31
29th Jan	General	3.3mi	18:29
29th Jan	General	6.4mi	38:20
28th Jan	General	0.8mi	29:16

12 Month Benchmarks	Run	Bike
Mile	8:10	3:42
5k	26:14	13:22
5mi	43:16	23:45
10k	54:34	1:15:20
10mi	1:28:25	2:55:15
Half	1:55:42	3:45:44

Recent Pictures

2025 Targets	Set your targets
Bike 1000 Run 1000 Swim 50 Walk 100

Recent Threads
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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	2							7:21 59.28							6:54 66.93			6:54 6:54/mi	66.93
3mi	1														22:39 68.66			22:39 7:33/mi	68.66
5km	11		27:56 53.09	24:52 59.81		27:15 55.26	23:34 64.23	23:14 65.52		23:52 64.65	22:02 70.57				22:57 70.31			22:02 7:06/mi	70.57
6400m	2													32:05 64.10				32:05 8:04/mi	64.10
4mi	1														31:25 66.52			31:25 7:51/mi	66.52
6.9km	2														33:00 68.05			33:00 7:42/mi	68.05
5mi	11			41:59 57.64			41:42 59.54	44:57 55.23	43:19 57.70	37:58 66.82			41:28 62.84	40:13 65.45	39:30 66.64	44:53 59.95		37:58 7:36/mi	66.82
10km	13		56:26 53.42			54:30 56.33	49:23 62.53			46:47 67.37	46:53 67.75				46:27 70.95	55:20 60.20		46:27 7:29/mi	70.95
6.4mi	1											54:15 60.90						54:15 8:29/mi	60.90
8mi	8				1:08:00 58.25		1:08:23 58.84	1:04:00 63.27	1:06:51 60.99	1:02:54 65.30				1:05:39 64.80	1:03:06 68.12		1:13:22 59.91	1:02:54 7:52/mi	68.12
10mi	6							1:28:54 57.43	1:28:52 57.85	1:21:28 63.57		1:19:10 66.52			1:17:40 69.84			1:17:40 7:46/mi	69.84
13.1mi	28	2:15:10 47.82	1:56:50 55.72	1:57:59 55.37	1:55:41 56.70	1:58:07 56.07	1:47:23 62.03	1:45:05 63.79	1:43:54 64.97		1:40:30 68.23	1:44:04 66.47		1:50:49 63.66	1:44:46 68.06	1:57:08 61.58		1:40:30 7:40/mi	68.23
16mi	1								2:31:26 55.04									2:31:26 9:28/mi	55.04
20mi	3							2:51:30 60.91	2:56:11 59.70	2:51:53 61.66								2:51:30 8:35/mi	61.66
26.2mi	9			4:11:52 53.54			3:54:56 58.41	3:45:31 61.23	3:51:15 60.13	3:50:47 60.71	3:33:00 66.33				3:40:24 66.85			3:33:00 8:08/mi	66.85

2025		Result	WAVA	Distance
19 Jan	Lliswerry 8 SB	1:13:22	59.91	8mi
2024		Result	WAVA	Distance
29 Dec	Old Father Time 5 Mile SB	44:53	59.95	5mi
1 Sep	Cardiff 10k SB	55:20	60.20	10km
2 Jun	Porthkerry MT 5	49:17	53.99	5mi
18 May	Dare Valley Trail Half Marathon	2:35:55	46.26	13.1mi
11 May	Radyr Trail Races: Half Marathon	3:24:54	35.20	13.1mi
24 Mar	Warsaw Half Marathon SB	1:57:08	61.58	13.1mi
2023		Result	WAVA	Distance
29 Oct	Stroud Half Marathon			13.1mi
1 Oct	Cardiff Half Marathon			13.1mi
17 Sep	Swansea Bay 10k			10km
3 Sep	Cardiff 10k	48:11	68.40	10km
6 Aug	Semi-marathon du Pays de Saint-Gilles	1:44:50	68.02	13.1mi
12 Jul	Cosmeston Relays PB	22:39	68.66	3mi
11 Jul	Rose Inn Series Race 3 PB	31:25	66.52	4mi
9 Jul	Butetown Mile PB	6:54	66.93	1mi
28 May	Treforest 10k	48:23	68.11	10km
24 May	SSAFA 5K Series Race 1	23:10	69.65	5km
14 May	Caerphilly 10k	47:56	68.75	10km
30 Apr	Cardiff Race for Victory 5k SB	22:57	70.31	5km
23 Apr	London Marathon SB	3:40:24	66.85	26.2mi
26 Mar	Cardiff Bay Run PB	46:27	70.95	10km
12 Mar	NN CPC Loop Den Haag Half Marathon SB	1:44:46	68.06	13.1mi
25 Feb	Welsh Cross Country XC Championships (senior women and masters)	32:43	68.64	6.9km
19 Feb	Cardiff 20-10 (10 Miler) PB	1:17:40	69.84	10mi
11 Feb	Gwent XC League - Senior Women & Masters PB	33:00	68.05	6.9km
15 Jan	Lliswerry 8 SB	1:03:06	68.12	8mi
1 Jan	Old Father Time 5mile SB	39:30	66.64	5mi
2022		Result	WAVA	Distance
25 Nov	Rogue Runs Severn Bridge night race SB	40:13	65.45	5mi
19 Nov	Welsh Inter-Regional Cross Country Championships (women and V65 men)	32:25	63.44	6.4km
15 Oct	Gwent League - Senior Women & Masters PB	32:05	64.10	6400m
2 Oct	Cardiff Half Marathon	1:52:56	62.46	13.1mi
27 Mar	Cardiff Half Marathon SB	1:50:49	63.66	13.1mi
6 Feb	Lliswerry 8 SB	1:05:39	64.80	8mi
2021		Result	WAVA	Distance
26 Nov	Rogue Runs Severn Bridge 5m Night Run SB	41:28	62.84	5mi
2020		Result	WAVA	Distance
15 Nov	Cardiff Bay Run			10km
10 Oct	Greater Manchester Marathon - Virtual			26.2mi
1 Mar	Admiral City of Newport Half Marathon SB	1:44:04	66.47	13.1mi
2 Feb	Reverse 10 SB	1:19:10	66.52	10mi
19 Jan	CF64 Winter Race PB	54:15	60.90	6.4mi
2019		Result	WAVA	Distance
3 Nov	Richard Burton 10k	48:29	65.51	10km
20 Oct	Abingdon Marathon PB	3:33:00	66.33	26.2mi
12 Oct	Cardiff parkrun PB	22:02	70.57	5km
6 Oct	Cardiff Half Marathon PB	1:40:30	68.23	13.1mi
4 Aug	Les Galopades de la Forêt	1:44:55	65.36	13.1mi
27 Jul	Magor 10K SB	46:53	67.75	10km
23 Jun	JCP Swansea Half Marathon	1:47:35	63.74	13.1mi
24 Mar	Cardiff Taff Trail Half Marathon	1:50:00	62.34	13.1mi
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 PB	37:58	66.82	5mi
17 Nov	Elan Valley 10 SB	1:21:28	63.57	10mi
7 Nov	Severn Bridge 5 Night Race	39:06	64.39	5mi
22 Apr	London Marathon SB	3:50:47	60.71	26.2mi
7 Apr	Grangemoor parkrun SB	23:52	64.65	5km
25 Mar	Cardiff Bay Run SB	46:47	67.37	10km
10 Mar	20/20 Fission SB	2:51:53	61.66	20mi
28 Jan	Lliswerry 8 PB	1:02:54	65.30	8mi
21 Jan	Les Croupiers Handicap 10	1:22:13	62.99	10mi
2017		Result	WAVA	Distance
19 Nov	SRR Multi Terrain 10 Mile Race SB	1:28:52	57.85	10mi
28 Oct	Snowdonia Marathon	4:12:05	55.16	26.2mi
1 Oct	Cardiff Half Marathon SB	1:43:54	64.97	13.1mi
2 Sep	Tydfilians Roman Run PB	2:31:26	55.04	16mi
27 Aug	Severn Bridge Half Marathon	1:51:48	60.38	13.1mi
25 Jun	Swansea Half Marathon	1:49:01	61.92	13.1mi
12 May	Sospan charity swim			1500m
7 May	Porthkerry 5 MT SB	43:19	57.70	5mi
23 Apr	London Marathon SB	3:51:15	60.13	26.2mi
19 Mar	Forest of Dean Spring Half Marathon	1:48:58	61.95	13.1mi
11 Mar	20/20 Fission SB	2:56:11	59.70	20mi
29 Jan	Lliswerry 8 SB	1:06:51	60.99	8mi
2016		Result	WAVA	Distance
20 Nov	Sospan MT 10 SB	1:28:54	57.43	10mi
2 Oct	Cardiff Half Marathon	1:51:41	60.02	13.1mi
20 Jul	SSAFA 5K Series Race 3			5km
22 Jun	SSAFA 5K Series Race 2			5km
18 May	SSAFA 5K Series Race 1 SB	23:14	65.52	5km
14 May	Cardiff parkrun	23:15	65.48	5km
8 May	Porthkerry 5 SB	44:57	55.23	5mi
29 Apr	Cardiff Summer Series 1 Mile SB	7:21	59.28	1mi
10 Apr	Greater Manchester Marathon SB	3:45:31	61.23	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:47:12	62.53	13.1mi
13 Mar	Gloucester 20 PB	2:51:30	60.91	20mi
6 Mar	Merthyr Half Marathon SB	1:45:05	63.79	13.1mi
31 Jan	Lliswerry 8 SB	1:04:00	63.27	8mi
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile SB	41:42	59.54	5mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men			10km
7 Nov	Grangemoor Parkrun SB	23:34	64.23	5km
25 Oct	Sanlam Bristol Bath Marathon SB	3:54:56	58.41	26.2mi
11 Oct	Gwent League XC - Senior Women - Bridgend			6.6km
4 Oct	Cardiff Half Marathon SB	1:47:23	62.03	13.1mi
20 Sep	Swansea Bay 10k SB	49:23	62.53	10km
30 Aug	Severn Bridge Half Marathon	1:56:37	57.12	13.1mi
28 Jun	Torbay Half Marathon			13.1mi
24 Jun	SSAFA 5K Series Race 2			5km
24 May	Dymock Half Marathon			13.1mi
24 May	Treforest 10K	54:26	56.73	10km
20 May	SSAFA 5k series - race 1	25:31	59.32	5km
26 Apr	London Marathon	4:30:55	50.66	26.2mi
25 Jan	Lliswerry 8 SB	1:08:23	58.84	8mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile			5mi
11 Oct	Cardiff parkrun SB	27:15	55.26	5km
5 Oct	Cardiff Half Marathon SB	1:58:07	56.07	13.1mi
7 Sep	Cardiff 10K SB	54:30	56.33	10km
30 Aug	Cardiff parkrun (Pontcanna)			5km
24 Aug	Severn Bridge Half Marathon	2:07:38	51.89	13.1mi
24 May	Women's Running 10k	57:07	53.75	10km
2012		Result	WAVA	Distance
4 Mar	Llanelli Waterside Half Marathon SB	1:55:41	56.70	13.1mi
29 Jan	Lliswerry 8 SB	1:08:00	58.25	8mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon SB	4:11:52	53.54	26.2mi
11 Sep	Chippenham Half Marathon			13.1mi
2 Jul	Cardiff 5K Parkrun SB	24:52	59.81	5km
19 Jun	Torbay Half Marathon SB	1:57:59	55.37	13.1mi
2 Jan	Old Father Time 5 Mile SB	41:59	57.64	5mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon	1:57:54	55.22	13.1mi
17 Oct	Cardiff Half Marathon SB	1:56:50	55.72	13.1mi
26 Sep	Swansea Bay 10k SB	56:26	53.42	10km
24 Jul	Cardiff 5K Parkrun SB	27:56	53.09	5km
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	2:15:10	47.82	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
2025	11	0	0	0	0	0	0	0	0	0	0	0	11
2025	5.1	0	0	0	0	0	0	0	0	0	0	0	5.1
2025	59	0	0	0	0	0	0	0	0	0	0	0	59
2025	44	0	0	0	0	0	0	0	0	0	0	0	44
2024	16	29	10	11	6	5	27	9	9	5	1	13	140
2024	1.9	0	0	0.9	0	1.5	0.3	2.6	2.7	0.3	0.9	1.6	12.8
2024	48	90	111	63	77	45	5	51	45	60	45	20	661
2024	51	25	44	46	43	63	42	58	78	73	34	40	596
2023	17	6	2	43	19	6	13	2	3	9	6	10	136
2023	0.6	0	0	0	0.5	0.8	0	0	0	0	0	5.5	7.4
2023	130	173	153	124	83	67	107	113	78	62	133	123	1346
2023	38	33	74	36	99	60	52	62	48	82	57	26	668
2022	5	0	3	3	16	18	15	17	10	15	13	8	121
2022	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2022	66	100	125	54	81	40	29	59	61	86	85	128	914
2022	21	30	25	55	37	26	27	24	54	72	57	34	463
2021	14	9	8	3	10	2	0	11	17	3	5	12	95
2021	0	0	0	0	6.7	7.6	3.5	0	1.9	0	0	0	19.8
2021	49	62	63	56	58	14	16	26	12	69	90	115	630
2021	12	6	6	9	45	10	57	25	20	30	36	17	275
2020	3	0	10	38	26	32	9	9	0	4	0	14	144
2020	3	3.4	0	0	0	0	0	4	3.6	0	0.9	0	14.9
2020	144	154	130	67	113	129	101	41	61	71	26	101	1139
2020	122	60	83	0	0	24	3	17	15	29	28	23	403
2019	0	4	0	5	0	0	0	6	3	1	0	0	19
2019	5.7	3.7	2.6	1.2	2.6	4.1	1.5	3	2.2	1.6	1	1.8	31.1
2019	17	105	132	100	51	63	119	131	171	94	71	92	1147
2019	141	229	236	288	248	289	110	119	185	99	79	79	2102
2018	0	0	0	0	7.5	8.1	6.7	6.6	0	0.9	0	0.8	30.6
2018	142	150	194	106	0	29	32	28	43	78	96	93	990
2018	96	134	96	23	131	147	218	248	203	210	117	104	1727
2017	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9
2017	20	108	166	140	72	93	125	176	149	98	61	62	1270
2017	0	0	0	0	0	0	0	0	0	0	40	65	104
2016	119	115	106	80	78	63	57	69	79	116	113	71	1065
2016	0	0	0	0	0	0	0	12	0	0	0	0	12
2015	93	93	75	103	105	90	70	133	122	75	33	50	1041
2015	0	0	0	0	0	0	0	22	0	0	0	0	22
2014	0	0	7	0	6	3	46	42	47	29	24	23	227
2012	76	0	0	0	0	0	0	0	0	0	0	0	76
2011	0	0	0	30	0	0	0	0	0	0	0	0	30
2011	0	0	0	0	0	0	0	0.8	1.6	2.1	0	0	4.4
2011	57	49	45	93	83	65	109	146	123	53	43	29	895
2011	0	0	0	10	0	0	12	0	0	0	0	0	22
2010	0	0	0	0	0	0	3	13	0	0	0	0	16
2010	0	0	0	0	0	0	0.5	3.3	0	0	0	0	3.8
2010	0	0	0	0	0	0	13	18	73	84	18	66	270

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
0mi, 25:11 Cross - Strength Add a comment 3.1mi, 27:57 Run - General 1) 0.62mi - 5:41(9:10/mi) 137/152bpm [1255b/mi] 69cal 2) 0.62mi - 5:37(9:02/mi) 154/155bpm [1391b/mi] 73cal 3) 0.62mi - 5:38(9:04/mi) 155/157bpm [1406b/mi] 72cal 4) 0.62mi - 5:37(9:03/mi) 157/159bpm [1421b/mi] 73cal 5) 0.62mi - 5:21(8:37/mi) 161/167bpm [1387b/mi] 72cal 6) 0mi - 2(7:44/mi) 167/167bpm [1291b/mi] Add a comment 0.6mi, 6:55 Run - General 1) 0.62mi - 6:48(10:56/mi) 119/141bpm [1302b/mi] 68cal 2) 0.01mi - 8(15:28/mi) 141/142bpm [2180b/mi] 2cal Add a comment	0mi, 30:18 Cross - Yoga Add a comment 6.2mi, 1:03:12 Run - General 1) 0.62mi - 6:07(9:51/mi) 126/142bpm [1240b/mi] 71cal 2) 0.62mi - 6:07(9:51/mi) 136/142bpm [1340b/mi] 70cal 3) 0.62mi - 6:20(10:11/mi) 138/143bpm [1406b/mi] 74cal 4) 0.62mi - 6:08(9:52/mi) 140/144bpm [1382b/mi] 71cal 5) 0.62mi - 6:18(10:08/mi) 139/145bpm [1408b/mi] 71cal 6) 0.62mi - 6:15(10:04/mi) 144/149bpm [1449b/mi] 74cal 7) 0.62mi - 6:22(10:15/mi) 142/151bpm [1455b/mi] 70cal 8) 0.62mi - 6:26(10:21/mi) 143/147bpm [1480b/mi] 74cal 9) 0.62mi - 6:16(10:05/mi) 142/147bpm [1432b/mi] 71cal 10) 0.62mi - 6:44(10:50/mi) 143/153bpm [1549b/mi] 73cal 11) 0.01mi - 9(10:30/mi) 134/135bpm [1406b/mi] 2cal Add a comment	2.1mi, 57:30 Walk - General 1) 0.62mi - 12:50(20:40/mi) 100/112bpm [2066b/mi] 66cal 41/72rpm 2) 0.62mi - 14:16(22:58/mi) 98/114bpm [2250b/mi] 66cal 42/78rpm 3) 0.62mi - 16:11(26:03/mi) 95/117bpm [2474b/mi] 72cal 36/111rpm 4) 0.25mi - 14:12(56:35/mi) 89/116bpm [5036b/mi] 54cal 14/120rpm Add a comment	3.1mi, 32:59 Run - General 1) 0.62mi - 6:24(10:18/mi) 120/144bpm [1235b/mi] 64cal 2) 0.62mi - 6:24(10:18/mi) 136/143bpm [1401b/mi] 72cal 3) 0.62mi - 6:27(10:23/mi) 142/145bpm [1475b/mi] 72cal 4) 0.62mi - 7:06(11:25/mi) 138/149bpm [1576b/mi] 75cal 5) 0.62mi - 6:23(10:16/mi) 148/154bpm [1520b/mi] 78cal 6) 0.02mi - 16(10:34/mi) 153/153bpm [1617b/mi] 3cal Add a comment	1.5mi, 25:20 Walk - General 1) 0.62mi - 10:58(17:40/mi) 95/105bpm [1678b/mi] 64cal 50/66rpm 2) 0.62mi - 10:49(17:24/mi) 108/131bpm [1880b/mi] 71cal 56/68rpm 3) 0.21mi - 3:33(17:05/mi) 111/121bpm [1896b/mi] 25cal 58/62rpm Add a comment	0mi, 14:03 Cross - Strength Add a comment 3.7mi, 38:44 Run - General 1) 0.62mi - 6:31(10:29/mi) 121/141bpm [1268b/mi] 68cal 2) 0.62mi - 6:20(10:12/mi) 136/146bpm [1387b/mi] 72cal 3) 0.62mi - 6:46(10:54/mi) 132/139bpm [1438b/mi] 73cal 4) 0.62mi - 6:34(10:33/mi) 140/149bpm [1478b/mi] 77cal 5) 0.62mi - 6:10(9:55/mi) 147/155bpm [1459b/mi] 73cal 6) 0.62mi - 6:12(9:59/mi) 149/154bpm [1487b/mi] 76cal 7) 0.01mi - 11(12:50/mi) 153/153bpm [1963b/mi] 2cal 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
3.2mi, 29:50 Run - General 1) 0.62mi - 5:36(9:00/mi) 146/165bpm [1314b/mi] 71cal 2) 0.62mi - 5:49(9:21/mi) 153/156bpm [1431b/mi] 74cal 3) 0.62mi - 5:52(9:27/mi) 153/156bpm [1445b/mi] 74cal 4) 0.62mi - 5:59(9:37/mi) 153/156bpm [1472b/mi] 75cal 5) 0.62mi - 5:59(9:37/mi) 155/159bpm [1491b/mi] 74cal 6) 0.07mi - 36(8:31/mi) 160/162bpm [1363b/mi] 8cal Add a comment	9mi, 1:35:32 Run - General 1) 0.62mi - 6:50(10:59/mi) 127/144bpm [1396b/mi] 72cal 2) 0.62mi - 6:49(10:58/mi) 133/137bpm [1458b/mi] 75cal 3) 0.62mi - 6:21(10:13/mi) 137/142bpm [1400b/mi] 74cal 4) 0.62mi - 6:31(10:29/mi) 139/142bpm [1457b/mi] 72cal 5) 0.62mi - 6:32(10:31/mi) 142/145bpm [1494b/mi] 75cal 6) 0.62mi - 6:36(10:38/mi) 142/146bpm [1510b/mi] 76cal 7) 0.62mi - 6:36(10:38/mi) 140/143bpm [1488b/mi] 72cal 8) 0.62mi - 6:42(10:48/mi) 141/145bpm [1522b/mi] 75cal 9) 0.62mi - 6:40(10:44/mi) 141/145bpm [1513b/mi] 71cal 10) 0.62mi - 6:19(10:09/mi) 141/146bpm [1432b/mi] 70cal 11) 0.62mi - 6:20(10:12/mi) 145/147bpm [1479b/mi] 72cal 12) 0.62mi - 6:33(10:32/mi) 145/147bpm [1528b/mi] 74cal 13) 0.62mi - 6:28(10:25/mi) 147/152bpm [1531b/mi] 74cal 14) 0.62mi - 6:50(11:00/mi) 148/154bpm [1629b/mi] 76cal 15) 0.32mi - 3:24(10:45/mi) 147/153bpm [1580b/mi] 37cal Add a comment	0.9mi, 32:17 Swim - General 1) 0.12mi - 4:41(37:42/mi) 104/113bpm [3921b/mi] 40cal 21/rpm 2) 0.11mi - 4:05(37:35/mi) 111/118bpm [4173b/mi] 35cal 21/rpm 3) 0.02mi - 34(36:04/mi) 107/114bpm [3859b/mi] 5cal 20/rpm 4) 0mi - 5(0/mi) 99/100bpm [INFb/mi] 5) 0mi - 6(0/mi) 73/78bpm [INFb/mi] 6) 0mi - 1(0/mi) 82/82bpm [INFb/mi] 7) 0mi - 1(0/mi) 82/82bpm [INFb/mi] 8) 0mi - 1:35(0/mi) 93/102bpm [INFb/mi] 6cal 9) 0mi - 17(0/mi) 91/93bpm [INFb/mi] 1cal 10) 0mi - 5(0/mi) 123/123bpm [INFb/mi] 11) 0.12mi - 4:10(33:28/mi) 127/136bpm [4251b/mi] 27cal 12) 0mi - 23(0/mi) 122/123bpm [INFb/mi] 1cal 13) 0.12mi - 2(15/mi) 120/120bpm [31b/mi] 14) 0mi - 11(0/mi) 115/118bpm [INFb/mi] 1cal 15) 0mi - 1(0/mi) 113/113bpm [INFb/mi] 16) 0mi - 5(0/mi) 114/115bpm [INFb/mi] 17) 0.09mi - 2:53(31:00/mi) 139/150bpm [4309b/mi] 43cal 33/rpm 18) 0.06mi - 2:14(35:54/mi) 134/141bpm [4811b/mi] 20cal 20/rpm 19) 0.09mi - 3:29(37:20/mi) 130/136bpm [4854b/mi] 30cal 21/rpm 20) 0.12mi - 4:54(39:27/mi) 136/142bpm [5365b/mi] 40cal 21/rpm 21) 0.05mi - 1:50(39:25/mi) 129/137bpm [5084b/mi] 15cal 21/rpm 22) 0.02mi - 34(36:58/mi) 125/129bpm [4621b/mi] 5cal 19/rpm Add a comment	3.1mi, 20:33 Bike - General 1) 3.08mi - 20:33(6:40/mi) 112/136bpm [747b/mi] 147cal Add a comment	3.2mi, 35:46 Run - General 1) 0.62mi - 6:57(11:11/mi) 117/133bpm [1309b/mi] 72cal 2) 0.62mi - 6:55(11:08/mi) 129/134bpm [1437b/mi] 73cal 3) 0.62mi - 7:19(11:47/mi) 126/131bpm [1484b/mi] 67cal 4) 0.62mi - 6:51(11:01/mi) 128/135bpm [1409b/mi] 71cal 5) 0.62mi - 6:30(10:28/mi) 135/137bpm [1412b/mi] 71cal 6) 0.12mi - 1:14(9:58/mi) 137/139bpm [1366b/mi] 14cal Add a comment 3.5mi, 18:54 Bike - General 1) 3.11mi - 16:30(5:19/mi) 118/150bpm [627b/mi] 138cal 2) 0.35mi - 2:24(6:47/mi) 130/145bpm [882b/mi] 23cal Add a comment 3.3mi, 17:14 Bike - General 1) 3.11mi - 16:03(5:10/mi) 107/124bpm [553b/mi] 108cal 2) 0.22mi - 1:11(5:24/mi) 128/133bpm [691b/mi] 11cal Add a comment	5mi, 50:00 Run - General 1) 0.62mi - 6:45(10:51/mi) 129/147bpm [1400b/mi] 68cal 2) 0.62mi - 6:28(10:25/mi) 151/158bpm [1573b/mi] 81cal 3) 0.62mi - 6:22(10:14/mi) 149/153bpm [1526b/mi] 80cal 4) 0.62mi - 6:04(9:45/mi) 153/156bpm [1492b/mi] 77cal 5) 0.62mi - 5:56(9:33/mi) 151/156bpm [1443b/mi] 73cal 6) 0.62mi - 6:22(10:15/mi) 153/157bpm [1569b/mi] 79cal 7) 0.62mi - 6:10(9:55/mi) 151/155bpm [1498b/mi] 74cal 8) 0.62mi - 5:44(9:14/mi) 158/162bpm [1458b/mi] 74cal 9) 0.01mi - 9(14:34/mi) 161/162bpm [2344b/mi] 2cal Add a comment	0.3mi, 11:07 Swim - General 1) 0.06mi - 2:20(37:31/mi) 97/112bpm [3639b/mi] 20cal 22/rpm 2) 0.06mi - 2:18(36:54/mi) 111/120bpm [4096b/mi] 20cal 20/rpm 3) 0.06mi - 2:06(33:52/mi) 116/125bpm [3929b/mi] 20cal 21/rpm 4) 0.06mi - 2:11(35:02/mi) 121/131bpm [4240b/mi] 20cal 22/rpm 5) 0.06mi - 2:13(35:35/mi) 130/140bpm [4626b/mi] 20cal 22/rpm Add a comment 0mi, 45:33 Cross - Strength Add a comment 0mi, 10:16 Cross - Rowing - Indoor 1) 0mi - 10:16(0/mi) 92/99bpm [INFb/mi] 49cal 29/33rpm Add a comment 0mi, 11:07 Cross - Elliptical 1) 0mi - 11:07(0/mi) 100/110bpm [INFb/mi] 64cal 58/70rpm Add a comment
Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24
0.8mi, 14:20 Walk - General 1) 0.62mi - 10:39(17:09/mi) 111/127bpm [1903b/mi] 68cal 56/69rpm 2) 0.22mi - 3:40(16:51/mi) 115/130bpm [1937b/mi] 22cal 56/123rpm Add a comment 3.1mi, 29:43 Run - General 1) 0.62mi - 6:14(10:02/mi) 129/145bpm [1294b/mi] 63cal 2) 0.62mi - 5:50(9:24/mi) 145/148bpm [1362b/mi] 73cal 3) 0.62mi - 5:53(9:28/mi) 147/149bpm [1391b/mi] 72cal 4) 0.62mi - 5:56(9:33/mi) 148/152bpm [1413b/mi] 71cal 5) 0.62mi - 5:50(9:25/mi) 151/154bpm [1422b/mi] 72cal Add a comment	8.1mi, 1:13:25 Run - General 1) 0.62mi - 5:39(9:05/mi) 141/146bpm [1280b/mi] 72cal 2) 0.62mi - 5:32(8:55/mi) 149/151bpm [1328b/mi] 71cal 3) 0.62mi - 5:44(9:13/mi) 148/150bpm [1364b/mi] 72cal 4) 0.62mi - 5:46(9:16/mi) 147/149bpm [1363b/mi] 71cal 5) 0.62mi - 5:47(9:19/mi) 147/149bpm [1370b/mi] 71cal 6) 0.62mi - 5:48(9:19/mi) 146/148bpm [1361b/mi] 71cal 7) 0.62mi - 5:54(9:30/mi) 146/148bpm [1386b/mi] 70cal 8) 0.62mi - 5:48(9:20/mi) 147/148bpm [1371b/mi] 70cal 9) 0.62mi - 5:47(9:19/mi) 148/151bpm [1379b/mi] 71cal 10) 0.62mi - 5:41(9:08/mi) 152/154bpm [1388b/mi] 71cal 11) 0.62mi - 5:40(9:08/mi) 153/155bpm [1397b/mi] 71cal 12) 0.62mi - 5:26(8:44/mi) 158/162bpm [1381b/mi] 71cal 13) 0.61mi - 4:54(8:04/mi) 164/169bpm [1323b/mi] 67cal Add a comment 1mi, 11:26 Run - General 1) 0.62mi - 7:01(11:18/mi) 127/152bpm [1434b/mi] 77cal 2) 0.34mi - 4:25(13:06/mi) 120/139bpm [1573b/mi] 40cal Add a comment	-	3.5mi, 20:42 Bike - General 1) 3.11mi - 18:00(5:48/mi) 114/129bpm [660b/mi] 134cal 2) 0.42mi - 2:42(6:28/mi) 113/118bpm [730b/mi] 18cal Add a comment	3.3mi, 20:56 Bike - General 1) 3.11mi - 19:12(6:11/mi) 113/142bpm [699b/mi] 145cal 2) 0.23mi - 1:43(7:37/mi) 121/133bpm [921b/mi] 14cal Add a comment 3.4mi, 19:42 Bike - General 1) 3.11mi - 17:18(5:34/mi) 115/129bpm [640b/mi] 134cal 2) 0.33mi - 2:24(7:17/mi) 119/127bpm [867b/mi] 19cal Add a comment	1mi, 38:04 Swim - General 1) 0.06mi - 2:06(33:54/mi) 107/119bpm [3627b/mi] 20cal 22/rpm 2) 0.03mi - 56(30:14/mi) 104/112bpm [3144b/mi] 10cal 21/rpm 3) 0.03mi - 1:26(46:14/mi) 114/120bpm [5271b/mi] 12cal 19/rpm 4) 0.05mi - 1:31(32:29/mi) 132/143bpm [4289b/mi] 15cal 27/rpm 5) 0.03mi - 1:04(34:18/mi) 134/144bpm [4597b/mi] 10cal 23/rpm 6) 0.03mi - 1:12(38:38/mi) 134/138bpm [5177b/mi] 10cal 19/rpm 7) 0.02mi - 27(29:08/mi) 134/143bpm [3903b/mi] 5cal 20/rpm 8) 0mi - 43(0/mi) 144/149bpm [INFb/mi] 3cal 9) 0mi - 28(0/mi) 141/145bpm [INFb/mi] 2cal 10) 0.02mi - 37(40:10/mi) 137/144bpm [5502b/mi] 5cal 19/rpm 11) 0mi - 1(0/mi) 134/134bpm [INFb/mi] 12) 0.03mi - 1:11(38:07/mi) 116/122bpm [4422b/mi] 10cal 19/rpm 13) 0.03mi - 58(31:16/mi) 103/107bpm [3220b/mi] 10cal 22/rpm 14) 0.03mi - 1:04(34:24/mi) 135/144bpm [4645b/mi] 10cal 22/rpm 15) 0.03mi - 1:28(47:13/mi) 139/146bpm [6564b/mi] 11cal 26/rpm 16) 0.03mi - 59(31:25/mi) 121/136bpm [3801b/mi] 10cal 23/rpm 17) 0.03mi - 1:00(31:58/mi) 115/139bpm [3677b/mi] 10cal 21/rpm 18) 0.12mi - 5:15(42:12/mi) 116/125bpm [4895b/mi] 43cal 22/rpm 19) 0.03mi - 59(31:51/mi) 126/149bpm [4013b/mi] 10cal 24/rpm 20) 0.03mi - 1:09(36:49/mi) 139/151bpm [5118b/mi] 10cal 22/rpm 21) 0.19mi - 6:46(36:16/mi) 116/129bpm [4208b/mi] 60cal 21/rpm 22) 0.03mi - 59(31:41/mi) 104/107bpm [3295b/mi] 10cal 21/rpm 23) 0.03mi - 1:04(34:23/mi) 122/131bpm [4196b/mi] 10cal 21/rpm 24) 0.12mi - 4:41(37:44/mi) 122/136bpm [4603b/mi] 40cal 22/rpm Add a comment	0mi, 32:17 Cross - Strength Add a comment 1.9mi, 40:35 Walk - General 1) 0.62mi - 10:49(17:24/mi) 94/109bpm [1636b/mi] 65cal 51/83rpm 2) 0.62mi - 15:13(24:29/mi) 89/105bpm [2180b/mi] 67cal 43/63rpm 3) 0.62mi - 14:06(22:42/mi) 96/113bpm [2180b/mi] 75cal 41/69rpm 4) 0mi - 27(4:23:11/mi) 91/92bpm [23949b/mi] 2cal 1/51rpm Add a comment
Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31
3.2mi, 32:47 Run - General 1) 0.62mi - 6:22(10:14/mi) 132/152bpm [1352b/mi] 74cal 2) 0.62mi - 6:26(10:21/mi) 144/151bpm [1490b/mi] 77cal 3) 0.62mi - 6:26(10:21/mi) 150/155bpm [1552b/mi] 79cal 4) 0.62mi - 6:32(10:31/mi) 153/157bpm [1608b/mi] 77cal 5) 0.62mi - 6:18(10:08/mi) 152/155bpm [1540b/mi] 77cal 6) 0.08mi - 44(9:41/mi) 156/158bpm [1511b/mi] 9cal Add a comment	0mi, 33:35 Cross - Strength Add a comment	3.3mi, 19:53 Bike - General 1) 3.11mi - 18:47(6:03/mi) 107/140bpm [647b/mi] 124cal 2) 0.16mi - 1:05(6:38/mi) 137/143bpm [909b/mi] 12cal Add a comment 3.3mi, 17:39 Bike - General 1) 3.11mi - 16:25(5:17/mi) 111/126bpm [586b/mi] 117cal 2) 0.15mi - 1:14(8:03/mi) 108/114bpm [870b/mi] 7cal Add a comment	0.8mi, 29:16 Swim - General 1) 0.03mi - 1:00(32:08/mi) 94/106bpm [3021b/mi] 10cal 22/rpm 2) 0.03mi - 1:07(35:55/mi) 110/126bpm [3952b/mi] 10cal 21/rpm 3) 0.02mi - 1:15(1:20:08/mi) 98/102bpm [7853b/mi] 7cal 20/rpm 4) 0.06mi - 2:02(32:46/mi) 102/116bpm [3342b/mi] 20cal 23/rpm 5) 0.06mi - 2:18(37:02/mi) 112/124bpm [4147b/mi] 20cal 20/rpm 6) 0.03mi - 1:05(34:43/mi) 109/122bpm [3784b/mi] 12cal 18/rpm 7) 0.06mi - 2:14(35:55/mi) 120/134bpm [4309b/mi] 20cal 19/rpm 8) 0.06mi - 2:14(36:00/mi) 121/130bpm [4356b/mi] 20cal 19/rpm 9) 0.09mi - 3:20(35:45/mi) 120/129bpm [4291b/mi] 30cal 22/rpm 10) 0.02mi - 1:02(1:06:12/mi) 110/130bpm [7283b/mi] 5cal 20/rpm 11) 0.09mi - 3:29(37:20/mi) 123/136bpm [4592b/mi] 30cal 20/rpm 12) 0.06mi - 2:20(37:32/mi) 122/143bpm [4580b/mi] 20cal 19/rpm 13) 0.06mi - 2:19(37:24/mi) 139/149bpm [5198b/mi] 20cal 19/rpm 14) 0.06mi - 2:25(38:58/mi) 144/152bpm [5611b/mi] 20cal 21/rpm 15) 0.03mi - 1:06(35:33/mi) 137/143bpm [4871b/mi] 10cal 20/rpm Add a comment 3.4mi, 20:01 Bike - General 1) 3.11mi - 18:03(5:49/mi) 115/142bpm [668b/mi] 144cal 2) 0.29mi - 1:58(6:48/mi) 129/136bpm [878b/mi] 19cal Add a comment 3.7mi, 19:41 Bike - General 1) 3.11mi - 15:52(5:06/mi) 107/121bpm [547b/mi] 106cal 2) 0.58mi - 3:49(6:32/mi) 110/119bpm [719b/mi] 24cal Add a comment	3.8mi, 39:31 Run - General 1) 0.62mi - 6:23(10:17/mi) 121/135bpm [1244b/mi] 63cal 2) 0.62mi - 6:54(11:07/mi) 136/146bpm [1512b/mi] 77cal 3) 0.62mi - 6:47(10:55/mi) 137/149bpm [1496b/mi] 74cal 4) 0.62mi - 6:21(10:14/mi) 140/143bpm [1432b/mi] 73cal 5) 0.62mi - 6:21(10:13/mi) 143/147bpm [1462b/mi] 74cal 6) 0.62mi - 6:30(10:28/mi) 143/146bpm [1497b/mi] 72cal 7) 0.02mi - 14(10:06/mi) 141/142bpm [1424b/mi] 2cal Add a comment 3.3mi, 18:29 Bike - General 1) 3.11mi - 17:11(5:32/mi) 112/132bpm [619b/mi] 126cal 2) 0.2mi - 1:18(6:28/mi) 120/129bpm [776b/mi] 10cal Add a comment 6.4mi, 38:20 Bike - General 1) 3.11mi - 18:18(5:53/mi) 113/142bpm [666b/mi] 139cal 2) 3.11mi - 18:38(6:00/mi) 97/120bpm [582b/mi] 89cal 3) 0.23mi - 1:25(6:13/mi) 110/114bpm [684b/mi] 9cal Add a comment	1.2mi, 42:57 Swim - General 1) 0.06mi - 2:04(33:11/mi) 110/126bpm [3651b/mi] 20cal 22/rpm 2) 0.06mi - 2:08(34:21/mi) 118/123bpm [4053b/mi] 20cal 22/rpm 3) 0.03mi - 59(31:27/mi) 112/128bpm [3522b/mi] 10cal 24/rpm 4) 0.03mi - 1:31(49:03/mi) 114/129bpm [5592b/mi] 10cal 15/rpm 5) 0.09mi - 3:45(40:12/mi) 121/144bpm [4864b/mi] 30cal 20/rpm 6) 0.05mi - 1:16(27:12/mi) 124/134bpm [3372b/mi] 21cal 27/rpm 7) 0.03mi - 1:14(39:47/mi) 132/139bpm [5251b/mi] 10cal 23/rpm 8) 0.06mi - 2:05(33:28/mi) 127/143bpm [4250b/mi] 20cal 22/rpm 9) 0.12mi - 4:08(33:14/mi) 130/138bpm [4321b/mi] 40cal 23/rpm 10) 0.12mi - 4:09(33:26/mi) 122/134bpm [4080b/mi] 40cal 23/rpm 11) 0.06mi - 3:14(51:59/mi) 122/134bpm [6342b/mi] 22cal 14/rpm 12) 0.09mi - 3:11(34:05/mi) 136/150bpm [4635b/mi] 30cal 22/rpm 13) 0.09mi - 3:17(35:09/mi) 128/141bpm [4499b/mi] 30cal 22/rpm 14) 0.02mi - 1:13(1:18:15/mi) 120/134bpm [9390b/mi] 5cal 26/rpm 15) 0.03mi - 1:13(38:54/mi) 130/143bpm [5057b/mi] 10cal 25/rpm 16) 0.12mi - 4:17(34:32/mi) 131/141bpm [4523b/mi] 40cal 23/rpm 17) 0.03mi - 1:01(32:53/mi) 117/130bpm [3847b/mi] 10cal 23/rpm 18) 0.03mi - 1:06(35:20/mi) 117/128bpm [4134b/mi] 10cal 23/rpm 19) 0.03mi - 1:08(36:14/mi) 122/128bpm [4421b/mi] 10cal 21/rpm Add a comment	-

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