chrischew01

Last on at 7pm, 19th Jan 2025

M55 Hertfordshire

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Recent Training
20th Jan	Strength	0mi	38:29
19th Jan	Race	15mi	2:10:07
19th Jan	General	0.9mi	9:22
18th Jan	General	4.1mi	36:48
16th Jan	General	6.9mi	1:03:20

12 Month Benchmarks	Run
Mile	6:22
5k	20:13
5mi	33:34
10k	41:44
10mi	1:09:17
Half	1:30:58
20mi	2:31:06
Mara	3:20:38

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
5km	96	24:20 58.64	21:12 67.83	20:46 69.79	21:04 68.80	21:15 69.30	21:11 70.08	20:37 72.59		20:32 74.10	19:59 76.77	19:53 77.23	20:30 76.11		19:53 6:24/mi	77.23
5mi	5			35:16 66.90		35:58 66.70		37:20 65.35				34:22 73.49			34:22 6:52/mi	73.49
10km	33		44:21 65.88	44:11 66.68	42:48 68.83	43:06 69.52	44:35 67.78	42:32 71.66		42:21 73.24	42:01 74.48	42:12 74.82	42:18 75.32		42:01 6:46/mi	75.32
10mi	15		1:16:25 63.18	1:12:01 67.61		1:13:55 67.02	1:15:05 66.55	1:11:18 70.09		1:10:45 72.54	1:10:49 73.13		1:13:26 71.83		1:10:45 7:05/mi	73.13
13.1mi	23		1:37:22 65.59	1:35:01 67.80	1:33:47 69.29		1:36:18 68.67	1:33:41 71.22	1:36:50 69.53	1:35:30 71.14	1:33:23 73.42	1:30:35 76.39	1:31:59 75.23		1:30:35 6:55/mi	76.39
15mi	4						2:07:58 59.17	2:03:41 61.76			2:05:48 62.39			2:10:03 62.04	2:03:41 8:15/mi	62.39
26.2mi	17		3:44:51 59.55	3:21:52 66.91	3:25:08 66.42		3:28:19 66.56	3:21:49 69.32		3:21:58 70.53	3:15:37 73.49	3:14:44 74.51	3:22:04 72.48		3:14:44 7:26/mi	74.51

2025		Result	WAVA	Distance
19 Jan	Benfleet 15 SB	2:10:03	62.04	15mi
2024		Result	WAVA	Distance
8 Dec	California International Marathon SB	3:22:04	72.48	26.2mi
10 Nov	Regent's Park 10k SB	42:18	75.32	10km
27 Oct	Monsal Trail Half Marathon (Sunday)	1:33:10	74.97	13.1mi
27 Sep	Serpentine 5k SB	20:30	76.11	5km
15 Sep	Pleshey Half Marathon	1:33:16	74.89	13.1mi
11 Sep	Hatfield 5k series 3	20:37	75.68	5km
30 Aug	Serpentine Last Friday of the Month 5k	20:51	74.83	5km
7 Jul	Ware Festival of Running SB	1:13:26	71.83	10mi
16 Jun	High Easter 10k (Essex Championship)	43:35	73.10	10km
21 Apr	London Marathon	3:44:02	65.37	26.2mi
3 Mar	Tokyo Marathon	3:59:22	60.61	26.2mi
28 Jan	Seville Half Marathon SB	1:31:59	75.23	13.1mi
2023		Result	WAVA	Distance
26 Dec	Crown to Crown 5K	22:31	68.71	5km
26 Nov	Hatfield 5 PB	34:22	73.49	5mi
22 Oct	Dresden Marathon	3:20:50	72.24	26.2mi
1 Oct	World Road Running Championships	1:32:25	74.88	13.1mi
3 Sep	Wissey Half Marathon	1:34:39	73.11	13.1mi
30 Aug	Hatfield 5k series 1	20:02	77.23	5km
2 Jul	Ware Festival of Running - 10km	42:26	74.41	10km
29 May	Hatfield Broad Oak 10k	42:56	73.54	10km
23 Apr	London Marathon PB	3:14:44	74.51	26.2mi
8 Apr	Storeys Field parkrun	20:06	76.97	5km
26 Mar	Madrid Half Marathon PB	1:30:35	76.39	13.1mi
12 Mar	Great Yarmouth Seafront 10k SB	42:12	74.82	10km
11 Mar	Gorleston Cliffs parkrun	20:24	75.84	5km
24 Feb	Serpentine Last Friday of the Month 5K PB	19:53	77.16	5km
11 Feb	Gunpowder parkrun	20:25	75.14	5km
5 Feb	Great Bentley Half Marathon	1:31:46	74.71	13.1mi
2022		Result	WAVA	Distance
30 Dec	Buntingford Year End 10	1:12:45	71.19	10mi
4 Dec	Valencia Marathon	3:22:01	71.16	26.2mi
19 Nov	Storeys Field parkrun	20:07	76.26	5km
13 Nov	Stebbing 10 SB	1:10:49	73.13	10mi
25 Sep	Berlin Marathon	3:22:05	71.14	26.2mi
4 Sep	Bridgwater Half Marathon	1:38:56	69.30	13.1mi
26 Aug	Serpentine Last Friday of the Month 5K	20:49	73.70	5km
3 Jul	Ware Festival of Running - 10 miles	1:13:02	70.91	10mi
30 Jun	Scott's Travel Midweek Road Race League (Div2) Royston #4	43:03	72.69	10km
3 Jun	Hatfield Broad Oak 10K Road Race	43:45	71.53	10km
10 Apr	Zurich marathon SB	3:15:37	73.49	26.2mi
27 Mar	Race Organiser Victoria Park 10k PB	42:01	74.48	10km
19 Mar	Storeys Field parkrun SB	19:59	76.77	5km
13 Mar	Cambridge Boundary Run Half SB	1:33:23	73.42	13.1mi
27 Feb	Carsington Water Half Marathon	1:33:55	72.34	13.1mi
26 Feb	Edgbaston Reservoir parkrun	20:20	74.82	5km
28 Jan	Serpentine Last Friday of the Month 5K	20:15	75.13	5km
16 Jan	Benfleet 15 SB	2:05:48	62.39	15mi
2021		Result	WAVA	Distance
31 Dec	sublime peterborough new years eve 10k	44:10	70.23	10km
26 Dec	Crown to Crown 5k	23:03	66.01	5km
7 Nov	Porto Marathon SB	3:21:58	70.53	26.2mi
10 Oct	Tiptree 10 PB	1:10:45	72.54	10mi
19 Sep	Rutland Water Marathon & Half Marathon SB	1:35:30	71.14	13.1mi
18 Sep	Rutland Water parkrun SB	20:32	74.10	5km
15 Aug	Lee Valley 10k	43:46	70.87	10km
20 Jun	Thetford Trails Half Marathon	1:40:53	67.35	13.1mi
15 May	RunThrough Battersea Park 10k SB	42:21	73.24	10km
8 May	London Spring 10k	43:31	71.28	10km
2020		Result	WAVA	Distance
15 Mar	Brentwood Half Marathon SB	1:36:50	69.53	13.1mi
2019		Result	WAVA	Distance
15 Dec	Ware - 'East Herts and West Essex' XC	41:52	57.95	4.97mi
24 Nov	Hatfield 5 SB	37:20	65.35	5mi
13 Oct	Chicago Marathon	3:46:15	61.83	26.2mi
29 Sep	Middlesex 10k	46:03	66.19	10km
14 Sep	Hackney Marshes parkrun	20:55	71.55	5km
1 Sep	Wissey Half Marathon	1:39:30	67.06	13.1mi
17 Aug	Pymmes parkrun	21:27	69.77	5km
10 Aug	Castle Park parkrun	21:31	69.56	5km
3 Aug	Queen Elizabeth Olympic Park August 10K - Saturday 3 August	45:04	67.64	10km
20 Jul	Castle Park parkrun	21:22	70.04	5km
13 Jul	Raphael parkrun	21:36	69.29	5km
7 Jul	Ware Festival of Running - 10 miles	1:15:42	66.60	10mi
8 Jun	Belhus Woods Country Park 10K - Saturday 8 June	47:17	64.47	10km
28 Apr	AG Antwerp 10 Miles & Marathon SB	3:21:49	69.32	26.2mi
14 Apr	Bungay Black Dog 10k SB	42:32	71.66	10km
13 Apr	Lowestoft parkrun	20:42	72.30	5km
30 Mar	Hackney Marshes parkrun SB	20:37	72.59	5km
17 Mar	Brentwood Half Marathon SB	1:33:41	71.22	13.1mi
2 Mar	Ellenbrook Fields parkrun	20:58	70.80	5km
17 Feb	Victoria Park 10m SB	1:11:18	70.09	10mi
9 Feb	Cannon Hill parkrun, Birmingham	20:58	70.80	5km
26 Jan	Malahide parkrun	21:13	69.97	5km
20 Jan	Benfleet 15 PB	2:03:41	61.76	15mi
2018		Result	WAVA	Distance
30 Dec	Buntingford 10 SB	1:15:05	66.55	10mi
25 Nov	Firenze Marathon SB	3:28:19	66.56	26.2mi
20 Oct	Gunpowder parkrun	21:25	69.32	5km
14 Oct	Great Eastern Run SB	1:36:18	68.67	13.1mi
16 Sep	Copenhagen Half Marathon	1:38:47	66.94	13.1mi
23 Jun	Castle Park parkrun	21:26	69.26	5km
10 Jun	Chew Valley 10km	47:14	63.98	10km
28 May	Hatfield Broad Oak 10K Road Race SB	44:35	67.78	10km
25 May	Serpentine Last Friday of the Month 5K SB	21:11	70.08	5km
7 May	WRC May Day 10	1:17:36	64.40	10mi
11 Mar	Barcelona Marathon	3:35:31	64.34	26.2mi
24 Feb	Castle Park parkrun	21:33	68.33	5km
21 Jan	Benfleet 15 SB	2:07:58	59.17	15mi
2017		Result	WAVA	Distance
31 Dec	Buntingford 10	1:13:59	66.96	10mi
12 Nov	Stebbing 10 SB	1:13:55	67.02	10mi
3 Sep	Takeley 10k	46:31	64.41	10km
28 Aug	Barking Park 5K	22:00	66.94	5km
2 Jul	Stort 5	37:15	64.40	5mi
29 May	Hatfield Broad Oak 10K Road Race	45:52	65.33	10km
1 May	Witham May Day 5 SB	35:58	66.70	5mi
17 Apr	Regent's Park Easter Run SB	43:06	69.52	10km
9 Apr	St Clare 10k	44:43	67.01	10km
1 Apr	Hatfield Forest parkrun SB	21:15	69.30	5km
4 Mar	Queen Elizabeth Olympic Park 10km	44:21	67.56	10km
2016		Result	WAVA	Distance
30 Dec	Serpentine Last Friday of the Month 5K	21:37	67.58	5km
16 Oct	Amsterdam Marathon	3:35:24	63.25	26.2mi
7 Sep	Crown to Crown 5k	22:23	65.27	5km
4 Sep	Wissey Half Marathon	1:37:05	66.93	13.1mi
9 Jul	Thorndon Park 10km	47:10	62.99	10km
18 Jun	Valentines parkrun	21:14	68.80	5km
8 Jun	Crown to Crown 5k	22:31	64.88	5km
30 May	Hatfield Broad Oak 10K Road Race	44:28	66.81	10km
14 May	Hatfield Forest parkrun	21:30	67.95	5km
18 Apr	Boston Marathon SB	3:25:08	66.42	26.2mi
19 Mar	Hatfield Forest parkrun	21:45	67.17	5km
13 Mar	Colchester Half Marathon SB	1:33:47	69.29	13.1mi
27 Feb	Colchester Castle parkrun SB	21:04	68.80	5km
7 Feb	Great Bentley Half Marathon	1:34:50	67.93	13.1mi
23 Jan	Brentwood parkrun	23:28	61.76	5km
16 Jan	Hatfield Forest parkrun	21:49	66.43	5km
10 Jan	Regent's Park 10k Winter Series #4 SB	42:48	68.83	10km
1 Jan	Hatfield Forest parkrun	22:10	65.38	5km
1 Jan	Chelmsford Central parkrun	21:06	68.69	5km
2015		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	23:13	62.43	5km
19 Dec	Wimpole Estate parkrun	22:50	63.48	5km
5 Dec	Hatfield Forest parkrun	22:18	64.99	5km
29 Nov	Hatfield 5 SB	35:16	66.90	5mi
14 Nov	Hatfield Forest parkrun	22:03	65.73	5km
8 Nov	Stebbing 10 SB	1:12:01	67.61	10mi
31 Oct	Hatfield Forest parkrun	21:53	66.23	5km
24 Oct	Hatfield Forest parkrun	22:13	65.24	5km
10 Oct	Hatfield Forest parkrun	21:39	66.94	5km
4 Oct	Southend Classic 10k	45:26	64.84	10km
26 Sep	Harlow parkrun	21:52	66.28	5km
19 Sep	Hatfield Forest parkrun	21:49	66.43	5km
6 Sep	Harlow 10	1:12:36	67.07	10mi
5 Sep	Chelmsford Central parkrun SB	20:46	69.79	5km
22 Aug	Hatfield Forest parkrun	21:54	66.18	5km
15 Aug	Hatfield Forest parkrun	21:48	66.48	5km
8 Aug	Queen Elizabeth Olympic Park	45:21	64.96	10km
1 Aug	Hatfield Forest parkrun	21:24	67.73	5km
18 Jul	Hatfield Forest parkrun	22:06	65.58	5km
11 Jul	Thorndon Park 10km	47:59	61.40	10km
4 Jul	Perry Hall parkrun	22:23	64.75	5km
27 Jun	Great Notley parkrun	22:32	64.32	5km
13 Jun	Great Notley parkrun	22:26	64.61	5km
6 Jun	Hatfield Forest parkrun	25:00	57.97	5km
30 May	Basildon parkrun	22:05	65.63	5km
25 May	Hatfield Broad Oak 10K Road Race SB	44:11	66.68	10km
23 May	Hatfield Forest parkrun	21:46	66.59	5km
16 May	Hatfield Forest parkrun	22:40	63.94	5km
9 May	Great Notley parkrun	22:09	65.43	5km
2 May	Hatfield Forest parkrun	22:02	65.78	5km
25 Apr	Hatfield Forest parkrun	21:44	66.69	5km
19 Apr	Greater Manchester Marathon SB	3:21:52	66.91	26.2mi
4 Apr	Hatfield Forest parkrun	21:59	65.93	5km
28 Mar	Chelmsford Central parkrun	21:09	68.53	5km
22 Mar	Brentwood Half Marathon SB	1:35:01	67.80	13.1mi
14 Mar	Great Notley parkrun	21:56	66.08	5km
28 Feb	Harlow parkrun	22:27	64.05	5km
22 Feb	Test Track 10	1:12:36	66.50	10mi
7 Feb	Harlow parkrun	21:54	65.66	5km
24 Jan	Great Notley parkrun	22:12	64.77	5km
10 Jan	Brentwood parkrun	23:57	60.04	5km
1 Jan	Great Notley parkrun	22:29	63.96	5km
1 Jan	chelmsford park run new years day	21:40	66.37	5km
2014		Result	WAVA	Distance
20 Dec	Harlow parkrun	22:09	64.92	5km
6 Dec	Queen Elizabeth Olympic Park 10k SB	44:21	65.88	10km
29 Nov	Harlow parkrun	22:49	63.02	5km
15 Nov	Basildon parkrun	22:02	65.26	5km
1 Nov	Great Notley parkrun	22:22	64.29	5km
25 Oct	Panshanger parkrun	21:50	65.86	5km
18 Oct	Panshanger parkrun	22:23	64.24	5km
12 Oct	Great Eastern Run SB	1:37:22	65.59	13.1mi
4 Oct	Chelmsford Central parkrun SB	21:12	67.83	5km
27 Sep	Great Notley parkrun	21:59	65.41	5km
20 Sep	Great Notley parkrun	22:07	65.02	5km
6 Sep	Great Notley parkrun	22:07	65.02	5km
31 Aug	Takeley 10K	46:14	63.19	10km
9 Aug	Great Notley Parkrun	22:36	63.63	5km
2 Aug	Chelmsford Central Parkrun	22:24	64.20	5km
12 Jul	Basildon Parkrun	22:25	64.15	5km
5 Jul	Great Notley Park Run #2	23:10	62.07	5km
7 Jun	Chelmsford Central Parkrun	22:50	62.98	5km
11 May	Novo Nordisk Gutenberg Marathon Mainz SB	3:44:51	59.55	26.2mi
12 Apr	Chelmsford Central Parkrun	21:48	65.96	5km
30 Mar	Sandy 10 SB	1:16:25	63.18	10mi
22 Mar	Chelmsford Central Parkrun	22:20	64.39	5km
8 Mar	Chelmsford Central Parkrun	22:20	64.39	5km
2 Mar	Berkhamsted Half Marathon	1:47:31	58.89	13.1mi
2 Feb	Regents Park winter series 10k February	47:22	61.17	10km
25 Jan	Chelmsford Central Parkrun	23:31	60.67	5km
2013		Result	WAVA	Distance
28 Dec	Chelmsford Central Parkrun SB	24:20	58.64	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
2025	112	0	0	0	0	0	0	0	0	0	0	0	112
2024	230	161	130	123	184	192	206	203	228	248	197	110	2211
2023	225	226	238	159	164	190	201	252	225	149	206	251	2486
2022	223	211	230	120	202	211	217	138	159	189	191	142	2234
2021	194	165	193	211	173	174	208	242	226	211	119	177	2293
2020	0	0	0	0	0	0	0	0	22	0	0	0	22
2020	200	186	211	201	224	194	218	172	92	139	164	160	2161
2020	0	0	0	0	0	2	0	0	0	0	0	0	2
2019	0	0	0	0	0	0	0	0	0	0	15	146	161
2016	0	13	0	0	0	0	0	0	0	0	0	0	13

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
6.1mi, 55:46 Run - General 1) 9.82km - 55:46(5:41/km) 144/154bpm [817b/km] 632cal 285/454W Add a comment	-	6.3mi, 56:51 Run - General 1) 10.06km - 56:51(5:39/km) 144/156bpm [814b/km] 644cal 281/440W Add a comment	0mi, 38:07 Cross - Strength Add a comment 3.2mi, 30:11 Run - General 1) 5.21km - 30:11(5:48/km) 141/153bpm [817b/km] 333cal 278/456W Add a comment	3.1mi, 23:01 Run - parkrun 1) 4.96km - 23:01(4:38/km) 170/179bpm [788b/km] 313cal 336/486W Add a comment 2.1mi, 18:26 Run - General 1) 3.32km - 18:26(5:33/km) 140/149bpm [777b/km] 208cal 288/424W Add a comment	10.1mi, 1:30:58 Run - General 1) 16.25km - 1:30:58(5:36/km) 156/165bpm [874b/km] 1083cal 287/484W Add a comment	0mi, 39:48 Cross - Strength Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
5.4mi, 46:08 Run - Fartleks 1) 3.3km - 18:37(5:38/km) 145/159bpm [817b/km] 213cal 296/456W 2) 0.12km - 31(4:20/km) 160/163bpm [694b/km] 7cal 371/448W 3) 0.17km - 1:01(5:54/km) 161/163bpm [949b/km] 13cal 311/427W 4) 0.13km - 31(3:59/km) 161/166bpm [640b/km] 7cal 386/460W 5) 0.18km - 1:03(5:56/km) 164/167bpm [972b/km] 14cal 328/477W 6) 0.14km - 33(3:59/km) 164/167bpm [654b/km] 7cal 328/387W 7) 0.17km - 1:02(6:10/km) 165/169bpm [1018b/km] 13cal 262/367W 8) 0.13km - 31(3:59/km) 165/169bpm [658b/km] 7cal 341/387W 9) 0.18km - 1:02(5:52/km) 167/170bpm [978b/km] 13cal 304/393W 10) 0.13km - 32(4:02/km) 166/168bpm [670b/km] 7cal 333/374W 11) 0.18km - 1:03(5:58/km) 167/169bpm [996b/km] 14cal 331/379W 12) 0.13km - 32(3:56/km) 167/172bpm [658b/km] 7cal 390/436W 13) 0.18km - 1:02(5:45/km) 170/173bpm [977b/km] 14cal 348/450W 14) 0.13km - 32(3:56/km) 170/174bpm [668b/km] 7cal 389/422W 15) 0.18km - 1:03(5:44/km) 169/173bpm [970b/km] 14cal 278/387W 16) 0.13km - 31(3:55/km) 167/172bpm [654b/km] 7cal 307/352W 17) 0.17km - 1:02(5:54/km) 171/174bpm [1008b/km] 13cal 288/368W 18) 0.13km - 32(4:00/km) 171/174bpm [683b/km] 7cal 332/386W 19) 0.19km - 1:04(5:30/km) 170/175bpm [935b/km] 14cal 303/406W 20) 0.13km - 32(3:59/km) 171/175bpm [680b/km] 7cal 385/451W 21) 0.17km - 1:01(5:55/km) 173/175bpm [1023b/km] 14cal 352/471W 22) 0.14km - 32(3:40/km) 172/176bpm [631b/km] 7cal 413/489W 23) 0.18km - 1:03(5:50/km) 174/178bpm [1015b/km] 14cal 320/498W 24) 0.14km - 32(3:48/km) 174/179bpm [662b/km] 7cal 329/373W 25) 1.76km - 9:45(5:32/km) 161/179bpm [890b/km] 119cal 279/373W Add a comment	1.3mi, 11:33 Run - General 1) 2.02km - 11:33(5:43/km) 155/164bpm [886b/km] 138cal 332/482W Add a comment 3.1mi, 25:28 Run - parkrun 1) 4.99km - 25:28(5:06/km) 157/167bpm [801b/km] 317cal 328/472W Add a comment 2.1mi, 19:04 Run - General 1) 3.45km - 19:04(5:32/km) 141/151bpm [780b/km] 214cal 288/478W Add a comment	0mi, 40:05 Cross - Strength Add a comment 6.2mi, 55:52 Run - General 1) 9.91km - 55:52(5:38/km) 146/155bpm [823b/km] 637cal 284/484W Add a comment	0mi, 39:27 Cross - Strength Add a comment	0.5mi, 4:52 Run - General 1) 0.84km - 4:52(5:48/km) 150/159bpm [870b/km] 57cal 342/443W Add a comment 3.1mi, 23:39 Run - parkrun 1) 4.97km - 23:39(4:45/km) 164/173bpm [780b/km] 308cal 330/443W Add a comment 0.7mi, 5:44 Run - General 1) 1.05km - 5:44(5:28/km) 135/153bpm [738b/km] 63cal 309/450W Add a comment	12.5mi, 1:56:00 Run - General 1) 20.05km - 1:56:00(5:47/km) 156/168bpm [903b/km] 1345cal 283/471W Add a comment	0mi, 47:56 Cross - Strength Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
0mi, 35:24 Cross - Strength Add a comment 6.5mi, 55:27 Run - General 1) 3.32km - 18:50(5:41/km) 148/160bpm [840b/km] 217cal 290/457W 2) 0.25km - 1:03(4:16/km) 163/168bpm [695b/km] 14cal 617/668W 3) 0.18km - 1:03(5:57/km) 167/170bpm [993b/km] 14cal 393/638W 4) 0.24km - 1:01(4:15/km) 165/169bpm [701b/km] 14cal 406/526W 5) 0.18km - 1:03(5:52/km) 166/169bpm [975b/km] 13cal 245/373W 6) 0.24km - 1:02(4:20/km) 165/173bpm [714b/km] 14cal 379/437W 7) 0.17km - 1:02(6:08/km) 170/173bpm [1043b/km] 13cal 276/418W 8) 0.24km - 1:02(4:14/km) 166/172bpm [702b/km] 13cal 390/503W 9) 0.17km - 1:02(6:08/km) 170/173bpm [1042b/km] 13cal 331/492W 10) 0.25km - 1:01(4:09/km) 170/175bpm [705b/km] 14cal 405/478W 11) 0.18km - 1:05(5:57/km) 172/176bpm [1025b/km] 14cal 271/412W 12) 0.24km - 1:02(4:14/km) 169/175bpm [715b/km] 14cal 335/381W 13) 0.17km - 1:05(6:12/km) 173/175bpm [1072b/km] 14cal 284/406W 14) 0.24km - 1:02(4:17/km) 173/176bpm [741b/km] 14cal 357/397W 15) 0.17km - 1:03(6:05/km) 172/175bpm [1046b/km] 14cal 304/362W 16) 0.24km - 1:02(4:15/km) 172/177bpm [732b/km] 14cal 388/421W 17) 0.18km - 1:07(6:13/km) 174/177bpm [1081b/km] 14cal 300/417W 18) 0.24km - 1:02(4:14/km) 171/174bpm [724b/km] 14cal 314/341W 19) 0.25km - 1:32(6:09/km) 170/174bpm [1046b/km] 19cal 265/333W 20) 0.24km - 1:03(4:16/km) 171/176bpm [731b/km] 14cal 353/394W 21) 0.18km - 1:03(5:50/km) 173/176bpm [1009b/km] 14cal 307/392W 22) 0.24km - 1:02(4:16/km) 173/177bpm [738b/km] 14cal 409/455W 23) 0.17km - 1:04(6:14/km) 175/177bpm [1090b/km] 14cal 303/404W 24) 0.25km - 1:02(4:07/km) 172/176bpm [708b/km] 14cal 344/379W 25) 0.19km - 1:12(6:20/km) 172/176bpm [1090b/km] 15cal 258/336W 26) 1.98km - 10:50(5:28/km) 163/170bpm [890b/km] 133cal 277/342W Add a comment	7.2mi, 1:04:33 Run - General 1) 11.65km - 1:04:33(5:32/km) 154/162bpm [853b/km] 764cal 286/452W Add a comment 0.8mi, 7:26 Run - General 1) 1.3km - 7:26(5:44/km) 147/159bpm [842b/km] 86cal 291/429W Add a comment	0mi, 36:33 Cross - Strength Add a comment 6.5mi, 59:40 Run - General 1) 10.42km - 59:40(5:44/km) 146/154bpm [836b/km] 672cal 280/474W Add a comment	-	3.1mi, 25:11 Run - parkrun 1) 4.98km - 25:11(5:03/km) 155/170bpm [784b/km] 310cal 321/447W Add a comment 10mi, 1:27:57 Run - General 1) 16.06km - 1:27:57(5:29/km) 145/156bpm [794b/km] 984cal 298/502W Add a comment	0.8mi, 6:44 Run - General 1) 1.21km - 6:44(5:35/km) 139/148bpm [777b/km] 76cal 339/546W Add a comment 4.9mi, 37:58 Run - Cross Country 1) 7.81km - 37:58(4:52/km) 163/171bpm [793b/km] 489cal 328/480W Add a comment 1.1mi, 10:09 Run - General 1) 1.73km - 10:09(5:51/km) 136/156bpm [797b/km] 111cal 294/416W Add a comment	0mi, 42:05 Cross - Strength Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
0mi, 35:19 Cross - Strength Add a comment 7.3mi, 1:02:31 Run - Intervals 1) 3.31km - 18:52(5:42/km) 138/150bpm [786b/km] 208cal 296/452W 2) 0.24km - 1:03(4:26/km) 155/160bpm [688b/km] 13cal 356/405W 3) 0.17km - 1:02(6:11/km) 154/160bpm [952b/km] 12cal 279/378W 4) 0.24km - 1:04(4:23/km) 156/162bpm [684b/km] 13cal 348/408W 5) 0.16km - 1:04(6:28/km) 158/163bpm [1022b/km] 13cal 253/345W 6) 0.24km - 1:02(4:16/km) 160/166bpm [682b/km] 14cal 385/450W 7) 0.17km - 1:03(6:06/km) 162/166bpm [989b/km] 13cal 278/389W 8) 0.24km - 1:02(4:22/km) 159/164bpm [694b/km] 13cal 326/504W 9) 0.18km - 1:08(6:12/km) 160/165bpm [993b/km] 13cal 299/521W 10) 0.25km - 1:02(4:12/km) 161/168bpm [677b/km] 14cal 399/456W 11) 0.18km - 1:02(5:55/km) 163/169bpm [964b/km] 13cal 273/410W 12) 0.24km - 1:01(4:14/km) 162/168bpm [685b/km] 13cal 328/385W 13) 0.17km - 1:04(6:15/km) 165/169bpm [1031b/km] 13cal 287/403W 14) 0.25km - 1:02(4:12/km) 164/168bpm [690b/km] 14cal 339/363W 15) 0.17km - 1:01(6:07/km) 164/167bpm [1002b/km] 13cal 290/332W 16) 0.24km - 1:02(4:16/km) 164/170bpm [699b/km] 14cal 389/429W 17) 0.17km - 1:03(6:17/km) 165/170bpm [1036b/km] 13cal 295/417W 18) 0.25km - 1:03(4:11/km) 163/167bpm [683b/km] 14cal 328/357W 19) 0.17km - 1:05(6:25/km) 163/168bpm [1047b/km] 13cal 263/345W 20) 0.24km - 1:03(4:16/km) 164/168bpm [700b/km] 13cal 326/364W 21) 0.18km - 1:15(6:56/km) 160/169bpm [1111b/km] 14cal 241/367W 22) 0.25km - 1:02(4:11/km) 159/169bpm [666b/km] 13cal 405/483W 23) 0.17km - 1:04(6:21/km) 164/169bpm [1041b/km] 13cal 309/480W 24) 0.24km - 1:02(4:15/km) 164/170bpm [698b/km] 14cal 362/422W 25) 0.17km - 1:04(6:21/km) 162/168bpm [1028b/km] 13cal 261/350W 26) 0.25km - 1:03(4:14/km) 163/171bpm [690b/km] 14cal 345/392W 27) 0.17km - 1:05(6:14/km) 166/172bpm [1036b/km] 14cal 273/362W 28) 0.24km - 1:02(4:16/km) 164/169bpm [701b/km] 13cal 325/438W 29) 0.19km - 1:10(6:12/km) 164/169bpm [1016b/km] 15cal 332/463W 30) 0.26km - 1:01(3:55/km) 167/173bpm [654b/km] 14cal 400/436W 31) 0.2km - 1:13(6:11/km) 166/173bpm [1027b/km] 15cal 275/430W 32) 2.13km - 11:43(5:31/km) 153/162bpm [843b/km] 134cal 284/349W Add a comment	7.2mi, 1:04:49 Run - Commute 1) 11.62km - 1:04:49(5:35/km) 151/160bpm [842b/km] 757cal 280/428W Add a comment 0.8mi, 7:33 Run - General 1) 1.31km - 7:33(5:46/km) 139/152bpm [801b/km] 83cal 270/391W Add a comment	6.9mi, 1:03:20 Run - General 1) 11.11km - 1:03:20(5:42/km) 142/154bpm [809b/km] 697cal 281/420W Add a comment	-	4.1mi, 36:48 Run - General 1) 3.27km - 18:48(5:45/km) 140/150bpm [805b/km] 210cal 296/446W 2) 0.08km - 19(3:56/km) 145/150bpm [571b/km] 4cal 355/422W 3) 0.15km - 1:03(7:07/km) 151/156bpm [1075b/km] 12cal 221/407W 4) 0.08km - 18(3:43/km) 144/148bpm [536b/km] 3cal 354/422W 5) 0.07km - 32(7:46/km) 152/153bpm [1180b/km] 6cal 260/422W 6) 0.08km - 18(3:37/km) 152/156bpm [551b/km] 3cal 392/471W 7) 0.1km - 43(6:53/km) 159/162bpm [1094b/km] 8cal 263/468W 8) 0.08km - 17(3:52/km) 154/158bpm [596b/km] 3cal 397/457W 9) 0.12km - 46(6:43/km) 158/162bpm [1061b/km] 9cal 279/434W 10) 0.08km - 18(3:40/km) 154/157bpm [564b/km] 4cal 391/484W 11) 0.1km - 44(7:22/km) 159/162bpm [1173b/km] 9cal 309/471W 12) 0.07km - 17(3:42/km) 154/157bpm [570b/km] 3cal 382/441W 13) 0.09km - 40(7:04/km) 161/163bpm [1138b/km] 8cal 229/422W 14) 0.08km - 18(3:48/km) 157/159bpm [598b/km] 4cal 377/462W 15) 2.06km - 11:27(5:34/km) 147/162bpm [818b/km] 129cal 280/451W Add a comment	15mi, 2:10:07 Run - Race 1) 24.19km - 2:10:07(5:23/km) 159/177bpm [855b/km] 1601cal 302/536W Add a comment 0.9mi, 9:22 Run - General 1) 1.51km - 9:22(6:13/km) 139/153bpm [865b/km] 103cal 280/418W Add a comment	0mi, 38:29 Cross - Strength Add a comment

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