Roadrunner2222

Last on at 8am, 26th Dec 2024

F55

Mallard (77)

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Recent Training
30th Dec	General	11.2mi	1:56:01
29th Dec	General	3.4mi	19:06
29th Dec	General	3.2mi	19:06
28th Dec	General	3.4mi	18:40
28th Dec	General	3.3mi	19:31

12 Month Benchmarks	Run	Bike
Mile	7:01	3:29
5k	22:17	14:02
5mi	37:25	25:46
10k	46:26	40:55
10mi	1:18:18	1:17:34
Half	1:42:34	1:47:59
20mi	2:50:25	0
Mara	4:39:53	0
50k	5:40:58	0
40mi	8:22:52	0
75k	10:03:29	0
50mi	10:53:17	0
100k	15:14:31	0
75mi	18:23:25	0
150k	23:59:47	0

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
2mi	2			13:50 72.90								14:11 77.72	13:50 6:55/mi	77.72
4km	8								16:39 80.81				16:39 6:42/mi	80.81
5km	39	21:50 72.45	20:59 76.11	22:48 70.77	22:07 73.74	22:06 74.60	22:37 73.69	22:40 73.53	21:55 77.76	22:11 77.70	22:16 78.30	21:42 81.27	20:59 6:45/mi	81.27
5.5km	2	49:25 35.29											49:25 14:28/mi	35.29
5.7km	1										49:39 40.17		49:39 14:01/mi	40.17
7.4km	1						39:27 62.55						39:27 8:35/mi	62.55
5mi	2			39:15 67.07		37:48 71.18							37:48 7:34/mi	71.18
10km	15	45:37 70.85	45:16 72.07		52:09 63.88	47:34 70.82				46:49 75.34	47:16 75.52	46:42 77.36	45:16 7:17/mi	77.36
8.7mi	1				1:10:00 67.83								1:10:00 8:03/mi	67.83
15km	1		1:14:40 66.25										1:14:40 8:01/mi	66.25
15.5km	1			2:19:37 37.39									2:19:37 14:30/mi	37.39
10mi	1										1:21:11 72.56		1:21:11 8:07/mi	72.56
10.2mi	1	1:16:59 70.49											1:16:59 7:33/mi	70.49
11.2mi	1	1:29:45 66.65											1:29:45 8:01/mi	66.65
12.1mi	1			2:10:47 50.60									2:10:47 10:49/mi	50.60
13.1mi	7	1:44:41 66.71	1:42:00 68.46	1:44:23 67.58						1:49:55 69.67		1:42:58 76.26	1:42:00 7:47/mi	76.26
13.1mi	1											1:45:08 74.74	1:45:08 8:01/mi	74.74
13.5mi	1						2:01:40 62.67						2:01:40 9:01/mi	62.67
13.8mi	2	2:01:30 60.74	1:56:17 64.11										1:56:17 8:26/mi	64.11
14mi	1					1:58:28 66.12							1:58:28 8:28/mi	66.12
26km	3	2:12:05 65.97	2:14:50 65.29	2:15:38 65.63									2:12:05 8:11/mi	65.97
20mi	1											2:50:40 71.15	2:50:40 8:32/mi	71.15
26.2mi	10	3:44:01 64.30		3:58:38 61.74	3:59:22 62.31	4:10:46 60.22	5:03:11 49.80		3:59:16 65.56				3:44:01 8:33/mi	65.56
50km	2					5:19:22 57.53	5:26:05 57.06						5:19:22 10:17/mi	57.53
33mi	4				5:36:10 57.76	5:21:57 61.82			5:23:00 64.01				5:21:57 9:45/mi	64.01
55km	1									6:16:49 58.19			6:16:49 11:02/mi	58.19
38mi	2				7:37:31 51.51				7:18:58 56.47				7:18:58 11:33/mi	56.47
40mi	5			7:09:00 57.87	6:55:34 60.48	7:03:40 60.06							6:55:34 10:23/mi	60.48
43mi	1					8:14:30 56.26							8:14:30 11:30/mi	56.26
44mi	1		6:58:57 65.86										6:58:57 9:31/mi	65.86
46mi	2						8:40:00 58.80		8:09:07 64.14				8:09:07 10:38/mi	64.14
50mi	1					8:24:00 66.20							8:24:00 10:05/mi	66.20
53mi	4				11:45:36 50.49	11:24:22 52.71				11:41:53 54.09		11:29:00 56.59	11:24:22 12:55/mi	56.59
55mi	1										12:51:33 52.35		12:51:33 14:02/mi	52.35
71mi	1								15:21:33 59.69				15:21:33 12:59/mi	59.69
95mi	1											24:44:28 55.68	24:44:28 15:38/mi	55.68
100mi	1						24:27:00 55.70						24:27:00 14:40/mi	55.70

2024		Result	WAVA	Distance
6 Oct	Great Scottish Run Half Marathon SB	1:42:58	76.26	13.1mi
31 Jul	Kilmaurs Gala 5Km + Kids Races SB	21:42	81.27	5km
27 Jul	Elder Park parkrun	22:21	78.91	5km
14 Jul	Girvan half marathon PB	1:45:08	74.74	13.11mi
13 Jul	Victoria parkrun, Glasgow	22:38	77.92	5km
22 Jun	West Highland Way Race PB	24:44:28	55.68	95mi
9 Jun	Roon the Toon 10k SB	46:42	77.36	10km
5 May	Chick Forbes Memorial Race (Closed Event) SB	14:11	77.72	2mi
27 Apr	Highland Fling SB	11:29:00	56.59	53mi
16 Mar	20 Along the Forth PB	2:50:40	71.15	20mi
2 Mar	Girvan Prom parkrun	23:06	75.47	5km
24 Feb	Scottish National XC Champs Falkirk	51:48	68.91	10km
2023		Result	WAVA	Distance
12 Nov	Jimmy Irvine Bella 10k			10km
11 Nov	Ayrshire cross country championships	41:02	77.98	9km
15 Oct	Ayrshire cross country relays	16:34	83.08	4km
23 Aug	Marymass 10k	47:18	75.47	10km
30 Jul	Around Cumbrae 10 Mile Road Race PB	1:21:11	72.56	10mi
1 Jul	Elder Park parkrun SB	22:16	78.30	5km
11 Jun	Roon the Toon 10k			10km
13 May	Cateran Trail Ultramarathon PB	12:51:33	52.35	55mi
3 May	Troon Tortoises 10k SB	47:16	75.52	10km
29 Apr	Troon parkrun	22:46	76.58	5km
26 Apr	Ron’s runners spring 5k	22:54	76.13	5km
19 Apr	Kaim Hill Race PB	49:39	40.17	5.7km
2022		Result	WAVA	Distance
15 Oct	Ayrshire cross country Relay championships	17:42	76.88	4km
1 Oct	Dunoon Ultra PB	6:16:49	58.19	55km
4 Sep	North Ayrshire Athletics Club 10k	48:38	72.53	10km
26 Aug	Bellahouston Harriers 10k SB	46:49	75.34	10km
27 Jul	Kilmaurs Gala 5Km + Kids Races SB	22:11	77.70	5km
10 Jul	Girvan Half Marathon SB	1:49:55	69.67	13.1mi
9 Jul	Springburn parkrun, Glasgow	22:25	76.89	5km
12 Jun	Roon the Toon 10k	48:24	72.88	10km
27 Apr	Ron's spring 5k	23:08	74.51	5km
23 Apr	Highland Fling SB	11:41:53	54.09	53mi
16 Apr	Agnew parkrun	22:32	76.49	5km
9 Apr	Girvan Prom parkrun	22:48	75.60	5km
5 Mar	Troon parkrun	22:58	74.21	5km
26 Feb	National cross country championships	52:54	67.99	10.3km
2021		Result	WAVA	Distance
13 Nov	Ayrshire cross country championships	42:37	73.35	9km
6 Nov	Glen Ogle 33 Ultra SB	5:23:00	64.01	33mi
16 Oct	Ayrshire Cross country Relays PB	16:39	80.81	4km
3 Oct	London Marathon	4:03:26	64.44	26.2mi
11 Sep	Conic Canter PB	7:18:58	56.47	38mi
1 Sep	Ron's Runners “not” spring 5k SB	21:55	77.76	5km
31 Jul	John Lucas memorial ultra PB	8:09:07	64.14	46mi
3 Jul	Great Glen Ultra Marathon PB	15:21:33	59.69	71mi
6 Jun	Strathearn Marathon SB	3:59:16	65.56	26.2mi
2020		Result	WAVA	Distance
25 Jan	University of Stirling parkrun SB	22:40	73.53	5km
19 Jan	Roon the Country - Kilmarnock Cross Country Festival	41:45	68.97	8.5km
2019		Result	WAVA	Distance
7 Dec	Lindsays' scottishathletics West District Cross Country Championships	45:24	63.42	8.5km
16 Nov	Ayrshire cross country championships	43:45	69.82	9000m
27 Oct	Antonine Trail Race PB	2:01:40	62.67	13.5mi
20 Oct	Ayrshire cross country Relays	19:28	67.59	4km
12 Oct	West of Scotland XC Relays	19:13	68.47	4km
19 Jul	Run The Blades 50k SB	5:26:05	57.06	50km
13 Jul	John Lucas memorial 50 SB	8:40:00	58.80	46mi
27 Apr	Springburn parkrun, Glasgow SB	22:37	73.69	5km
15 Mar	D99 Ultra PB	24:27:00	55.70	100mi
24 Feb	Glentress Trail Marathon SB	5:03:11	49.80	26.2mi
12 Jan	Great Stirling Castle Run PB	39:27	62.55	7.4km
2018		Result	WAVA	Distance
16 Dec	Irvine Harriers Vs Cyclists PB	37:48	71.18	5mi
17 Nov	Ayrshire AAA XC Championships - Senior Race	41:02	73.62	9km
3 Nov	Glen Ogle 33 Ultra PB	5:21:57	61.82	33mi
28 Oct	Antonine Trail Race PB	1:58:28	66.12	14mi
20 Oct	Ayrshire cross country Relay champs	18:10	71.64	4km
19 Oct	Run the blades the night one SB	47:34	70.82	10km
15 Sep	River Ayr Way Challenge SB	7:03:40	60.06	40mi
8 Sep	Girvan Prom parkrun SB	22:06	74.60	5km
12 Aug	John Lucas memorial 50 PB	8:24:00	66.20	50mi
4 Aug	Devil o' the Highlands PB	8:14:30	56.26	43mi
21 Jul	Run the Blades 50k PB	5:19:22	57.53	50km
16 May	Antonine Trail	54:27	61.86	10km
12 May	Perth parkrun	22:14	74.15	5km
28 Apr	Highland Fling PB	11:24:22	52.71	53mi
22 Apr	London Marathon SB	4:10:46	60.22	26.2mi
25 Feb	Glentress Trail Marathon	5:12:48	47.68	26.2mi
3 Feb	Masters cross country 6k	32:36	60.29	6km
28 Jan	Falkirk Ultra (8 hour race)	43mi		8hr
20 Jan	Troon parkrun	22:40	71.95	5km
2017		Result	WAVA	Distance
25 Nov	Ayrshire cross country championships Rozelle park Ayr	46:35	64.13	9km
4 Nov	Glen Ogle 33 Ultra	5:43:17	57.26	33mi
28 Oct	Jedburgh Three Peaks Ultramarathon SB	7:37:31	51.51	38mi
14 Oct	Victoria parkrun, Glasgow SB	22:07	73.74	5km
7 Oct	Greenock parkrun	22:17	73.19	5km
16 Sep	The River Ayr Way Challenge	7:01:00	59.70	40mi
13 Aug	John Lucas 50 relay leg 2 PB	1:10:00	67.83	8.7mi
15 Jul	Clyde stride ultramarathon PB	6:55:34	60.48	40mi
1 Jul	Springburn parkrun, Glasgow	22:35	72.22	5km
18 Jun	Arran Marathon SB	3:59:22	62.31	26.2mi
3 Jun	killearn 10k SB	52:09	63.88	10km
29 Apr	Highland Fling SB	11:45:36	50.49	53mi
8 Apr	Strathclyde parkrun	23:05	70.65	5km
11 Mar	D33 Ultra SB	5:36:10	57.76	33mi
7 Jan	Great Winter Run - Edinburgh	24:09	66.81	5km
2016		Result	WAVA	Distance
18 Dec	Irvine Harriers Vs Cyclists SB	39:15	67.07	5mi
19 Nov	Ayrshire cross country championships women's race	30:48	71.37	4.2mi
13 Nov	Kilmarnock fun in the mud cross county - Women's Race	33:39	65.33	4.2mi
6 Nov	The Southside Six SB	2:15:38	65.63	26km
30 Oct	Chick Forbes Memorial Race (Closed Event) PB	13:50	72.90	2mi
2 Oct	Glencoe Marathon	5:22:03	45.75	26.2mi
17 Sep	The River Ayr Way Challenge	7:35:10	54.54	40mi
28 Aug	Glasgow Clyde Marathon SB	3:58:38	61.74	26.2mi
16 Jul	Clydestride ultra SB	7:09:00	57.87	40mi
9 Jul	Linwood parkrun SB	22:48	70.77	5km
28 May	Tollcross parkrun, Glasgow	23:52	67.61	5km
21 May	Goatfell hill race PB	2:19:37	37.39	15.5km
30 Apr	Hoka Highland Fling Relay Leg 4 PB	2:10:47	50.60	12.1mi
24 Apr	London Marathon	4:15:12	57.73	26.2mi
21 Feb	Strathaven Run with the Wind Half Marathon SB	1:44:23	67.58	13.1mi
23 Jan	Springburn parkrun, Glasgow	23:13	68.79	5km
2015		Result	WAVA	Distance
7 Nov	Supernova 5K - The Kelpies, Helix Park PB	20:59	76.11	5km
1 Nov	The Southside Six SB	2:14:50	65.29	26km
18 Oct	Antonine Trail Race PB	1:56:17	64.11	13.8mi
17 Oct	Ayrshire XC Relays	17:24	72.46	4km
10 Oct	Strathclyde parkrun	21:49	73.21	5km
4 Oct	Great Scottish Run Half Marathon	1:43:26	68.20	13.1mi
19 Sep	The River Ayr Way Challenge PB	6:58:57	65.86	44mi
5 Sep	Victoria parkrun, Glasgow	22:17	71.67	5km
29 Aug	Greenock parkrun	21:49	73.21	5km
9 Aug	Lanark 10k trail	49:17	66.20	10km
25 Jul	Falkirk parkrun	23:18	68.55	5km
6 Jun	killearn 10k	51:08	63.80	10km
6 May	Troon Tortoises 10k PB	45:16	72.07	10km
2 May	Ayr parkrun	24:05	66.32	5km
29 Apr	Kaim hill race	45:45	38.49	5.5km
26 Apr	Culzean Fun Run - Long Race	42:18	68.05	8.86km
25 Apr	Highland fling 3rd relay leg	2:35:14		0km/0mi/14mi
11 Apr	Pollok parkrun, Glasgow	23:02	69.34	5km
21 Mar	Eglinton parkrun	22:31	70.25	5km
15 Mar	Alloa Half Marathon PB	1:42:00	68.46	13.1mi
1 Mar	Hillbilly 10k	54:12	59.63	10km
22 Feb	Strathaven Run with the Wind Half Marathon	1:45:30	66.19	13.1mi
14 Feb	Tollcross parkrun, Glasgow	22:32	70.20	5km
8 Feb	Devilla Forest 15k PB	1:14:40	66.25	15km
2014		Result	WAVA	Distance
2 Nov	The Southside Six PB	2:12:05	65.97	26km
19 Oct	Antonine Trail Race SB	2:01:30	60.74	13.8mi
18 Oct	Ayrshire XC Relays	17:54	69.77	4km
4 Oct	Eglinton parkrun	22:36	69.99	5km
28 Sep	Baxters Loch Ness Marathon PB	3:44:01	64.30	26.2mi
14 Sep	Around Cumbrae 10 Mile Road Race PB	1:16:59	70.49	10.2mi
30 Jul	Kilmaurs Gala 5Km + Kids Races SB	21:50	72.45	5km
19 Jul	Round Arran Road Relay - North 1 PB	1:29:45	66.65	11.2mi
13 Jul	Girvan Half Marathon SB	1:44:41	66.71	13.1mi
5 Jul	Victoria parkrun , Glasgow	22:22	70.72	5km
28 May	Land O Burns 10k Road Race SB	45:37	70.85	10km
30 Apr	Kaim Hill Race PB	49:25	35.29	5.5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	59	35	36	50	48	37	91	53	36	51	55	27	579
2024	0	0	0	0.1	0.7	0	0	0	0	0	0	0	0.9
2024	174	174	202	159	137	183	159	125	182	113	132	104	1845
2024	63	71	54	80	47	67	86	48	74	86	60	40	774
2023	19	26	45	42	48	41	56	41	54	54	47	52	525
2023	0	0	0	0	0.5	0.1	0	0	0	0	0	0	0.7
2023	141	116	169	120	127	123	137	139	181	121	84	84	1541
2023	58	80	45	87	41	53	80	80	40	88	57	57	765
2022	7	8	11	11	15	72	26	7	32	15	26	11	241
2022	0.1	0	0.2	0	0.2	0	0.2	0	0	0	0	0	0.6
2022	131	163	207	169	152	183	134	135	129	103	49	82	1636
2022	59	66	51	79	73	31	75	72	59	76	66	40	747
2021	18	19	11	23	42	20	14	9	8	4	7	3	180
2021	0	0.1	0	0.4	0.2	2.3	0.5	0	0.2	0	0	0	3.7
2021	177	144	204	187	188	198	226	144	162	149	142	116	2036
2021	65	66	62	77	58	39	71	71	52	59	73	40	731
2020	0	3	0	3	3	2	9	2	8	2	4	8	43
2020	164	199	189	149	216	210	169	177	190	144	114	128	2047
2020	77	54	38	69	79	76	68	95	56	99	65	29	806
2019	0	2	0	0	0	2	0	3	4	10	0	0	22
2019	0	0	0	0	0.1	0.2	0	0	0	0	0	0	0.4
2019	153	179	138	135	134	154	154	128	171	116	116	103	1682
2019	46	45	65	65	55	44	78	83	39	65	59	49	691
2018	0	2	0	0	0	17	0	0	0	0	0	0	19
2018	0	0	0	0	0.1	1.4	0	0	0	0	0	0	1.4
2018	173	160	174	168	147	115	182	230	120	136	131	98	1832
2018	71	63	45	76	90	39	82	78	79	72	58	65	816
2017	0	0	0	0	0	4	2	0	0	2	0	0	8
2017	0	0.4	0.4	0	0.1	0	0	0	0	0	0	0	0.9
2017	154	30	183	187	123	183	199	198	161	151	127	89	1786
2017	77	98	49	77	49	56	63	73	90	59	71	60	823
2016	0	0	0	11	3	0	0	3	0	0	0	0	17
2016	0	0	1.2	2.5	0.7	1.3	0.3	1.1	0.4	0.6	0.7	0	8.8
2016	163	173	138	95	139	113	140	168	112	108	89	134	1571
2016	77	63	107	84	77	35	56	49	98	70	49	49	814
2015	0	0	6	7	0	35	0	0	3	0	0	0	51
2015	0	0	0	0	0	0	0	1.1	0.5	0	0	0	1.6
2015	120	101	130	117	97	100	140	201	127	93	109	72	1409
2015	70	63	61	98	117	42	50	28	93	63	56	86	827
2014	0	0	9	2	0	2	12	9	0	3	0	0	37
2014	91	85	93	112	113	119	132	150	118	90	99	96	1299
2014	63	70	56	78	79	63	108	110	56	56	70	43	852

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	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
3mi, 29:22 Run - General 1) 1mi - 9:31(9:31/mi) 129/135bpm [1228b/mi] 98cal 244/322W 2) 1mi - 10:10(10:10/mi) 131/135bpm [1331b/mi] 100cal 231/290W 3) 1mi - 9:39(9:39/mi) 137/145bpm [1321b/mi] 101cal 246/334W 4) 0mi - 3(44:01/mi) 133/133bpm [5853b/mi] 221/222W Add a comment	1.9mi, 2:10:04 Walk - General 1) 1mi - 1:11:35(1:11:35/mi) 96/131bpm [6871b/mi] 322cal 12/69rpm 2) 0.85mi - 33:49(39:39/mi) 111/131bpm [4401b/mi] 154cal 25/70rpm 3) 0mi - 24:41(106:15:05/mi) 104/119bpm [663009b/mi] 92cal 2/93rpm Add a comment 1.2mi, Run - General 1) 1.2mi - 0(0/mi) Add a comment 1.5mi, 54:22 Cross - General 1) 1mi - 37:55(37:55/mi) 85/137bpm [3223b/mi] 131cal 12/107rpm 2) 0.5mi - 16:28(33:15/mi) 95/156bpm [3158b/mi] 75cal 19/92rpm Add a comment 5.6mi, 1:02:59 Run - General 1) 1mi - 9:09(9:09/mi) 129/143bpm [1181b/mi] 94cal 259/426W 2) 1mi - 14:25(14:25/mi) 125/143bpm [1801b/mi] 120cal 166/276W 3) 1mi - 10:54(10:54/mi) 132/147bpm [1439b/mi] 103cal 215/315W 4) 1mi - 10:59(10:59/mi) 127/138bpm [1396b/mi] 96cal 203/279W 5) 1mi - 11:21(11:21/mi) 122/130bpm [1385b/mi] 100cal 200/304W 6) 0.6mi - 6:10(10:18/mi) 129/133bpm [1329b/mi] 57cal 235/307W Add a comment	1.1mi, 59:00 Walk - General 1) 1mi - 54:15(54:15/mi) 85/117bpm [4611b/mi] 177cal 7/73rpm 2) 0.05mi - 4:45(1:40:25/mi) 93/111bpm [9339b/mi] 18cal 1/75rpm Add a comment 3.3mi, 32:45 Run - General 1) 1mi - 9:43(9:43/mi) 131/149bpm [1272b/mi] 102cal 263/386W 2) 1mi - 10:46(10:46/mi) 134/157bpm [1442b/mi] 109cal 237/359W 3) 1mi - 9:32(9:32/mi) 131/156bpm [1248b/mi] 88cal 228/308W 4) 0.28mi - 2:45(9:42/mi) 129/133bpm [1250b/mi] 27cal 242/299W Add a comment	3.4mi, 18:53 Bike - General 1) 3.4mi - 18:53(5:34/mi) 107/138bpm [595b/mi] 118cal Add a comment 3.2mi, 18:55 Bike - General 1) 3.24mi - 18:55(5:50/mi) 106/126bpm [619b/mi] 118cal Add a comment	3.4mi, 20:59 Bike - General 1) 3.41mi - 20:59(6:09/mi) 94/119bpm [579b/mi] 98cal Add a comment 3.3mi, 24:31 Bike - General 1) 3.34mi - 24:31(7:21/mi) 107/123bpm [786b/mi] 152cal Add a comment	4.8mi, 42:11 Run - General 1) 1mi - 8:20(8:20/mi) 137/146bpm [1141b/mi] 91cal 280/450W 2) 1mi - 9:08(9:08/mi) 128/135bpm [1170b/mi] 92cal 252/367W 3) 1mi - 9:11(9:11/mi) 127/131bpm [1165b/mi] 89cal 260/379W 4) 1mi - 8:45(8:45/mi) 130/133bpm [1138b/mi] 85cal 270/397W 5) 0.8mi - 6:47(8:31/mi) 131/134bpm [1116b/mi] 66cal 264/364W Add a comment 0.5mi, 4:50 Run - General 1) 0.51mi - 4:50(9:31/mi) 119/130bpm [1132b/mi] 46cal 261/347W Add a comment	3.4mi, 19:46 Bike - General 1) 3.39mi - 19:46(5:50/mi) 91/122bpm [530b/mi] 88cal Add a comment 0.8mi, 15:23 Walk - General 1) 0.84mi - 15:23(18:20/mi) 91/115bpm [1669b/mi] 75cal 45/72rpm Add a comment 3.3mi, 22:14 Bike - General 1) 3.32mi - 22:14(6:42/mi) 105/124bpm [704b/mi] 132cal Add a comment
Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
1.1mi, 19:16 Walk - General 1) 1mi - 18:21(18:21/mi) 107/124bpm [1963b/mi] 98cal 58/90rpm 2) 0.05mi - 55(19:04/mi) 106/115bpm [2022b/mi] 4cal 63/67rpm Add a comment 3.4mi, 19:05 Bike - General 1) 3.39mi - 19:05(5:38/mi) 106/134bpm [596b/mi] 123cal Add a comment 3.4mi, 19:37 Bike - General 1) 3.36mi - 19:37(5:50/mi) 103/125bpm [601b/mi] 122cal Add a comment	0.9mi, 58:54 Cross - General 1) 0.92mi - 58:54(1:03:57/mi) 103/158bpm [6587b/mi] 309cal 6/115rpm Add a comment 6.2mi, 1:10:33 Run - General 1) 1mi - 9:54(9:54/mi) 127/135bpm [1258b/mi] 100cal 241/392W 2) 1mi - 14:50(14:50/mi) 116/137bpm [1720b/mi] 115cal 162/302W 3) 1mi - 10:20(10:20/mi) 129/137bpm [1332b/mi] 99cal 232/275W 4) 1mi - 10:15(10:15/mi) 124/127bpm [1271b/mi] 96cal 233/290W 5) 1mi - 12:10(12:10/mi) 118/127bpm [1436b/mi] 103cal 190/313W 6) 1mi - 10:28(10:28/mi) 124/132bpm [1298b/mi] 101cal 228/308W 7) 0.23mi - 2:36(11:19/mi) 121/123bpm [1370b/mi] 25cal 206/287W Add a comment	6.2mi, 55:22 Run - General 1) 1mi - 9:16(9:16/mi) 125/134bpm [1159b/mi] 96cal 257/311W 2) 1mi - 9:00(9:00/mi) 134/140bpm [1206b/mi] 97cal 260/316W 3) 1mi - 8:44(8:44/mi) 131/135bpm [1145b/mi] 92cal 281/336W 4) 1mi - 8:50(8:50/mi) 129/134bpm [1138b/mi] 89cal 261/319W 5) 1mi - 8:37(8:37/mi) 130/138bpm [1120b/mi] 89cal 279/326W 6) 1mi - 8:43(8:43/mi) 128/133bpm [1115b/mi] 101cal 277/307W 7) 0.23mi - 2:12(9:30/mi) 130/133bpm [1235b/mi] 22cal 256/303W Add a comment 3.2mi, 33:44 Run - General 1) 1mi - 11:16(11:16/mi) 127/142bpm [1431b/mi] 106cal 219/341W 2) 1mi - 10:32(10:32/mi) 134/140bpm [1411b/mi] 104cal 233/373W 3) 1mi - 10:11(10:11/mi) 139/142bpm [1416b/mi] 108cal 235/358W 4) 0.18mi - 1:45(9:59/mi) 138/141bpm [1377b/mi] 19cal 237/289W Add a comment	3.9mi, 2:06:38 Walk - General 1) 1mi - 24:09(24:09/mi) 81/112bpm [1957b/mi] 99cal 24/65rpm 2) 1mi - 21:49(21:49/mi) 83/97bpm [1811b/mi] 89cal 21/125rpm 3) 1mi - 59:53(59:53/mi) 81/102bpm [4851b/mi] 177cal 7/68rpm 4) 0.85mi - 20:46(24:21/mi) 76/100bpm [1850b/mi] 82cal 32/69rpm Add a comment 3.2mi, 31:47 Run - General 1) 1mi - 9:12(9:12/mi) 124/141bpm [1140b/mi] 92cal 266/377W 2) 1mi - 11:19(11:19/mi) 121/136bpm [1370b/mi] 99cal 203/423W 3) 1mi - 9:09(9:09/mi) 132/137bpm [1207b/mi] 94cal 252/337W 4) 0.22mi - 2:08(9:30/mi) 132/135bpm [1253b/mi] 22cal 250/323W Add a comment	3.1mi, 22:51 Run - General 1) 1mi - 7:18(7:18/mi) 128/144bpm [935b/mi] 77cal 312/412W 2) 1mi - 7:28(7:28/mi) 140/151bpm [1045b/mi] 87cal 315/417W 3) 1mi - 7:27(7:27/mi) 151/185bpm [1124b/mi] 91cal 315/422W 4) 0.11mi - 38(5:50/mi) 164/169bpm [958b/mi] 8cal 360/413W Add a comment 0.1mi, 1:41 Run - General 1) 0.14mi - 1:41(12:21/mi) 113/135bpm [1395b/mi] 13cal 193/280W Add a comment	1.1mi, 11:43 Run - General 1) 1mi - 10:33(10:33/mi) 126/137bpm [1329b/mi] 100cal 218/335W 2) 0.11mi - 1:10(10:31/mi) 133/134bpm [1400b/mi] 12cal 228/239W Add a comment 1.5mi, 14:27 Run - General 1) 1mi - 9:56(9:56/mi) 139/151bpm [1382b/mi] 108cal 245/377W 2) 0.47mi - 4:30(9:40/mi) 149/151bpm [1440b/mi] 50cal 255/319W Add a comment 6.2mi, 1:09:26 Run - General 1) 1mi - 8:40(8:40/mi) 139/153bpm [1206b/mi] 97cal 267/386W 2) 1mi - 14:15(14:15/mi) 139/160bpm [1980b/mi] 142cal 177/432W 3) 1mi - 11:15(11:15/mi) 141/152bpm [1587b/mi] 113cal 215/432W 4) 1mi - 10:12(10:12/mi) 143/148bpm [1459b/mi] 109cal 239/360W 5) 0.68mi - 8:43(12:49/mi) 140/148bpm [1795b/mi] 88cal 215/412W 6) 1mi - 10:45(10:45/mi) 136/157bpm [1463b/mi] 101cal 204/359W 7) 0.54mi - 5:34(10:20/mi) 137/146bpm [1415b/mi] 58cal 219/297W Add a comment 1.2mi, 11:26 Run - General 1) 1mi - 9:45(9:45/mi) 134/152bpm [1307b/mi] 101cal 241/422W 2) 0.16mi - 1:41(10:13/mi) 128/130bpm [1307b/mi] 16cal 233/239W Add a comment	0.8mi, 7:30 Run - General 1) 0.78mi - 7:30(9:37/mi) 134/147bpm [1288b/mi] 78cal 240/403W Add a comment 0.7mi, 46:10 Cross - General 1) 0.67mi - 46:10(1:09:14/mi) 118/162bpm [8169b/mi] 349cal 11/87rpm Add a comment 0.8mi, 7:43 Run - General 1) 0.75mi - 7:43(10:16/mi) 126/138bpm [1293b/mi] 75cal 254/383W Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
1mi, 30:14 Walk - General 1) 1mi - 30:07(30:07/mi) 83/105bpm [2499b/mi] 110cal 14/125rpm 2) 0.01mi - 8(16:35/mi) 87/89bpm [1443b/mi] 67/69rpm Add a comment 0.8mi, 11:44 Walk - General 1) 0.75mi - 11:44(15:42/mi) 103/119bpm [1616b/mi] 72cal 52/123rpm Add a comment 0mi, 8:41 Cross - Strength Add a comment	-	5.6mi, 47:53 Run - General 1) 1mi - 9:19(9:19/mi) 130/143bpm [1211b/mi] 98cal 260/334W 2) 1mi - 8:41(8:41/mi) 142/148bpm [1233b/mi] 100cal 277/343W 3) 1mi - 8:07(8:07/mi) 146/153bpm [1184b/mi] 96cal 285/350W 4) 1mi - 8:08(8:08/mi) 152/157bpm [1237b/mi] 99cal 292/393W 5) 1mi - 8:31(8:31/mi) 148/157bpm [1262b/mi] 100cal 272/393W 6) 0.61mi - 5:06(8:23/mi) 152/156bpm [1275b/mi] 61cal 286/317W Add a comment 3.3mi, 37:25 Run - General 1) 1mi - 11:09(11:09/mi) 133/143bpm [1484b/mi] 112cal 232/331W 2) 1mi - 11:20(11:20/mi) 138/144bpm [1563b/mi] 119cal 237/332W 3) 1mi - 11:57(11:57/mi) 118/144bpm [1410b/mi] 96cal 197/285W 4) 0.28mi - 2:59(10:37/mi) 121/126bpm [1284b/mi] 29cal 234/262W Add a comment	1.9mi, 48:17 Walk - General 1) 1mi - 22:20(22:20/mi) 96/114bpm [2144b/mi] 105cal 31/125rpm 2) 0.91mi - 25:57(28:31/mi) 96/116bpm [2738b/mi] 101cal 14/114rpm Add a comment 1.4mi, 25:06 Walk - General 1) 1mi - 18:18(18:18/mi) 92/114bpm [1683b/mi] 91cal 40/105rpm 2) 0.38mi - 6:48(18:01/mi) 96/109bpm [1730b/mi] 32cal 27/67rpm Add a comment	1mi, 28:40 Walk - General 1) 1mi - 27:25(27:25/mi) 104/123bpm [2852b/mi] 124cal 36/77rpm 2) 0.04mi - 1:14(31:02/mi) 93/100bpm [2886b/mi] 4cal 8/92rpm Add a comment 3.1mi, 27:30 Run - General 1) 1mi - 9:09(9:09/mi) 147/164bpm [1345b/mi] 102cal 124/359W 2) 1mi - 8:36(8:36/mi) 158/166bpm [1360b/mi] 104cal 181/374W 3) 1mi - 8:54(8:54/mi) 162/170bpm [1442b/mi] 108cal 184/430W 4) 0.11mi - 51(7:32/mi) 157/170bpm [1182b/mi] 11cal 52/355W Add a comment 0.7mi, 7:41 Run - General 1) 0.68mi - 7:41(11:16/mi) 118/137bpm [1329b/mi] 70cal 215/422W Add a comment	6.4mi, 1:01:47 Run - General 1) 1mi - 9:51(9:51/mi) 108/126bpm [1065b/mi] 87cal 262/380W 2) 1mi - 9:46(9:46/mi) 115/121bpm [1122b/mi] 88cal 255/372W 3) 1mi - 9:33(9:33/mi) 120/123bpm [1146b/mi] 89cal 298/383W 4) 1mi - 10:02(10:02/mi) 121/128bpm [1215b/mi] 90cal 226/371W 5) 1mi - 9:02(9:02/mi) 126/129bpm [1139b/mi] 87cal 250/322W 6) 1mi - 9:33(9:33/mi) 126/131bpm [1203b/mi] 90cal 232/383W 7) 0.44mi - 3:59(9:01/mi) 137/145bpm [1234b/mi] 43cal 290/372W Add a comment	0.5mi, 30:59 Cross - General 1) 0.52mi - 30:59(1:00:06/mi) 117/166bpm [7031b/mi] 237cal 13/107rpm Add a comment 0.8mi, 7:11 Run - General 1) 0.75mi - 7:11(9:37/mi) 131/139bpm [1259b/mi] 76cal 270/397W Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
1.2mi, 24:24 Walk - General 1) 1mi - 19:12(19:12/mi) 92/101bpm [1766b/mi] 91cal 52/66rpm 2) 0.23mi - 5:12(22:53/mi) 93/99bpm [2128b/mi] 23cal 34/125rpm Add a comment	0.7mi, 21:44 Walk - General 1) 0.69mi - 21:44(31:37/mi) 93/113bpm [2940b/mi] 85cal 27/68rpm Add a comment 3.1mi, 23:58 Run - General 1) 1mi - 7:49(7:49/mi) 151/164bpm [1181b/mi] 96cal 301/430W 2) 1mi - 7:39(7:39/mi) 168/176bpm [1284b/mi] 101cal 321/416W 3) 1mi - 7:47(7:47/mi) 175/184bpm [1363b/mi] 108cal 313/407W 4) 0.11mi - 43(6:23/mi) 182/183bpm [1162b/mi] 11cal 393/427W Add a comment 0.5mi, 4:53 Run - General 1) 0.45mi - 4:53(10:50/mi) 127/139bpm [1377b/mi] 46cal 231/327W Add a comment	5.2mi, 52:44 Run - General 1) 1mi - 10:26(10:26/mi) 128/140bpm [1336b/mi] 107cal 268/352W 2) 1mi - 11:05(11:05/mi) 137/151bpm [1518b/mi] 117cal 252/364W 3) 1mi - 10:20(10:20/mi) 125/133bpm [1291b/mi] 89cal 194/305W 4) 1mi - 9:39(9:39/mi) 125/129bpm [1207b/mi] 92cal 236/255W 5) 1mi - 9:39(9:39/mi) 129/133bpm [1244b/mi] 96cal 241/286W 6) 0.17mi - 1:35(9:14/mi) 131/132bpm [1209b/mi] 16cal 244/277W Add a comment	5.4mi, 50:51 Run - General 1) 1mi - 9:52(9:52/mi) 120/129bpm [1184b/mi] 100cal 251/389W 2) 1mi - 9:33(9:33/mi) 133/150bpm [1269b/mi] 103cal 268/391W 3) 1mi - 9:07(9:07/mi) 138/152bpm [1259b/mi] 100cal 264/335W 4) 1mi - 9:18(9:18/mi) 139/148bpm [1294b/mi] 102cal 255/313W 5) 1mi - 9:26(9:26/mi) 138/145bpm [1301b/mi] 104cal 254/325W 6) 0.4mi - 3:34(9:00/mi) 149/152bpm [1342b/mi] 43cal 284/370W Add a comment 3.4mi, 1:37:41 Walk - General 1) 1mi - 24:49(24:49/mi) 85/100bpm [2109b/mi] 106cal 27/125rpm 2) 1mi - 40:29(40:29/mi) 85/107bpm [3441b/mi] 150cal 23/125rpm 3) 1mi - 24:30(24:30/mi) 88/106bpm [2156b/mi] 105cal 33/125rpm 4) 0.38mi - 7:53(21:00/mi) 93/105bpm [1953b/mi] 36cal 48/125rpm Add a comment	3.4mi, 18:40 Bike - General 1) 3.39mi - 18:40(5:30/mi) 99/130bpm [545b/mi] 102cal Add a comment 3.3mi, 19:31 Bike - General 1) 3.31mi - 19:31(5:54/mi) 97/124bpm [572b/mi] 105cal Add a comment	3.4mi, 19:06 Bike - General 1) 3.39mi - 19:06(5:38/mi) 89/122bpm [501b/mi] 83cal Add a comment 3.2mi, 19:06 Bike - General 1) 3.16mi - 19:06(6:03/mi) 102/125bpm [617b/mi] 116cal Add a comment	11.2mi, 1:56:01 Run - General 1) 1mi - 9:25(9:25/mi) 123/140bpm [1158b/mi] 98cal 255/409W 2) 1mi - 8:54(8:54/mi) 139/151bpm [1238b/mi] 103cal 294/544W 3) 1mi - 13:26(13:26/mi) 129/152bpm [1732b/mi] 120cal 188/416W 4) 1mi - 10:25(10:25/mi) 128/133bpm [1334b/mi] 99cal 236/365W 5) 1mi - 10:10(10:10/mi) 127/134bpm [1291b/mi] 96cal 251/368W 6) 1mi - 12:18(12:18/mi) 129/146bpm [1586b/mi] 111cal 216/407W 7) 1mi - 9:47(9:47/mi) 131/136bpm [1283b/mi] 99cal 256/399W 8) 1mi - 11:42(11:42/mi) 127/139bpm [1487b/mi] 109cal 218/389W 9) 1mi - 10:06(10:06/mi) 130/137bpm [1314b/mi] 104cal 256/379W 10) 1mi - 9:33(9:33/mi) 128/135bpm [1222b/mi] 99cal 267/390W 11) 1mi - 8:38(8:38/mi) 129/131bpm [1113b/mi] 106cal 317/475W 12) 0.19mi - 1:36(8:26/mi) 129/130bpm [1088b/mi] 19cal 313/362W Add a comment

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