glbroo

Last on at 1pm, 18th Jan 2025

M50

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About Me
Took up running after a car accident stopped me playing 11 a side footy in 2005 & love the great outdoors & generally keeping fit. Just completed my 1st Marathon - FLM 09 - WHAT an experience Show More...

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Recent Training
20th Jan	Strength	0mi	32:22
19th Jan	Golf	5.6mi	3:26:35
18th Jan	Long Run	21mi	2:53:16
17th Jan	Other	0mi	30:31
16th Jan	Tempo	10.6mi	1:21:36

12 Month Benchmarks	Run
Mile	6:39
5k	21:39
5mi	36:32
10k	45:28
10mi	1:13:30
Half	1:36:36
20mi	2:30:12
Mara	3:19:37
50k	5:28:10

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	1							20:19 67.60												20:19 6:32/mi	67.60
10km	6						43:11 63.94	42:14 65.90			44:35 63.94	43:31 66.04								42:14 6:48/mi	66.04
8mi	2				56:45 62.21				1:02:42 58.43											56:45 7:06/mi	62.21
10mi	7					1:23:32 54.14				1:13:47 63.29	1:11:13 66.11	1:21:06 58.53	1:06:50 71.63							1:06:50 6:41/mi	71.63
13.1mi	11	1:34:59 61.59	1:35:30 61.51						1:40:11 61.13	1:31:11 67.72	1:32:03 67.64	1:28:58 70.57	1:31:55 68.89							1:28:58 6:47/mi	70.57
26.2km	1						1:58:29 64.11													1:58:29 7:17/mi	64.11
20mi	1																		2:30:02 69.93	2:30:02 7:30/mi	69.93
21mi	3										2:34:44 66.68	2:29:51 69.43	2:31:28 69.27							2:29:51 7:08/mi	69.43
26.2mi	32			3:27:09 59.76		3:15:02 64.28		3:18:32 64.15	3:24:24 62.82	3:14:10 66.68	3:11:53 68.04	3:13:17 68.11	3:23:58 65.09	3:14:45 68.76	3:41:16 61.04	3:09:08 72.04	3:11:26 71.79	3:24:07 67.93	3:22:02 69.25	3:09:08 7:13/mi	72.04
29mi	1														4:41:39 54.29					4:41:39 9:43/mi	54.29
30mi	3														5:18:00 49.66		4:59:00 54.21			4:59:00 9:58/mi	54.21
50km	2													5:34:02 49.30		5:22:18 51.99				5:22:18 10:22/mi	51.99
51.8km	1													6:02:56 47.50						6:02:56 11:17/mi	47.50
33mi	3														7:48:18 38.34		5:39:16 53.38			5:39:16 10:17/mi	53.38
35.7mi	1															8:14:25 40.48				8:14:25 13:51/mi	40.48
62km	1																		7:07:59 52.75	7:07:59 11:07/mi	52.75
40mi	1																7:25:25 52.14			7:25:25 11:08/mi	52.14
44mi	1												10:43:29 39.11							10:43:29 14:37/mi	39.11
50mi	1												14:55:20 32.69							14:55:20 17:54/mi	32.69
52mi	1										10:51:25 46.58									10:51:25 12:32/mi	46.58
52.4mi	1											11:44:53 43.85								11:44:53 13:27/mi	43.85
100km	4									13:20:45 47.35			24:33:49 26.38	13:23:06 48.83		13:05:08 50.82				13:05:08 12:38/mi	50.82
115km	1																28:23:10 28.59			28:23:10 23:50/mi	28.59
100mi	2													22:49:26 53.43		37:00:57 33.52				22:49:26 13:42/mi	53.43

2024		Result	WAVA	Distance
14 Sep	Shere 42k	4:45:10	49.06	26.2mi
25 May	The Fox Trail Ultra Marathon PB	7:07:59	52.75	62km
15 Apr	Boston Marathon SB	3:22:02	69.25	26.2mi
17 Mar	Kingston Breakfast Run 20mile PB	2:30:02	69.93	20mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon SB	3:24:07	67.93	26.2mi
5 Nov	New York Marathon	3:33:53	64.83	26.2mi
11 Mar	Thames Meander Spring Marathon	3:48:20	60.72	26.2mi
2022		Result	WAVA	Distance
9 Oct	Chicago Marathon SB	3:11:26	71.79	26.2mi
24 Jul	Big Heat Devils Punchbowl Marathon	4:25:52	51.69	26.2mi
23 Apr	Madeira Island Ultra Trail PB	28:23:10	28.59	115km
26 Mar	Jurassic Coast 40 Miler PB	7:25:25	52.14	40mi
13 Feb	Punchbowl Marathon PB	4:59:00	54.21	30mi
6 Feb	Pilgrim Challenge Day 2	6:08:30	49.15	33mi
5 Feb	Pilgrim Challenge Day 1 PB	5:39:16	53.38	33mi
16 Jan	Winter Tanners	5:35:00	47.97	30mi
2021		Result	WAVA	Distance
29 Dec	Frozen Phoenix Day 1	26mi		7hr
10 Oct	Manchester Marathon PB	3:09:08	72.04	26.2mi
24 Jul	GB Ultra Beacons Way 100m SB	37:00:57	33.52	100mi
26 Jun	Black Mountains Trail Challenge Ultra PB	8:14:25	40.48	35.71mi
22 May	Ultra X Spring Trail Series 100k PB	13:05:08	50.82	100km
17 Apr	Hurtwood 50 PB	5:22:18	51.99	50km
2020		Result	WAVA	Distance
5 Dec	Endurance Life Coastal Trail Series - Dorset Ultra SB	7:48:18	38.34	33mi
1 Oct	Race on the Chase	4:25:34	50.86	26.2mi
6 Sep	Andover Trail Marathon, September SB	3:41:16	61.04	26.2mi
7 Mar	Humanity Direct Amersham Ultra PB	4:41:39	54.29	29mi
19 Jan	Winter Tanners SB	5:18:00	49.66	30mi
2019		Result	WAVA	Distance
1 Dec	Hurtwood 50 SB	5:34:02	49.30	50km
20 Oct	Abingdon Marathon SB	3:14:45	68.76	26.2mi
13 Jul	Race to the Stones 100k SB	13:23:06	48.83	100km
8 Jun	SDW100 PB	22:49:26	53.43	100mi
11 May	Dulux London Revolution Trails - ultra PB	6:02:56	47.50	51.8km
18 Apr	PHOENIX – Tricera-TROT BONES	3:42:50	60.09	26.2mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:17	61.67	26.2mi
31 Aug	UTMB CCC SB	24:33:49	26.38	100km
30 Jun	Endurancelife Snowdonia Quarter PB	14:55:20	32.69	50mi
16 Jun	South Downs Marathon	3:50:18	57.65	26.2mi
19 May	Endurance Life Jurassic Quarter PB	10:43:29	39.11	44mi
13 May	Cranleigh Trail Marathon	3:58:40	55.63	26.2mi
10 May	Windlesham Pairs Relay			10km
22 Apr	London Marathon SB	3:23:58	65.09	26.2mi
30 Mar	Maidenhead Easter 10 PB	1:06:50	71.63	10mi
25 Mar	Cranleigh 21 SB	2:31:28	69.27	21mi
11 Mar	Surrey Half Marathon SB	1:31:55	68.89	13.1mi
2017		Result	WAVA	Distance
16 Dec	Bovington Marathon	4:06:07	53.49	26.2mi
22 Oct	Abingdon Marathon SB	3:13:17	68.11	26.2mi
10 Sep	Farnham Pilgrim Marathon	3:54:16	56.19	26.2mi
3 Sep	Maidenhead Half Marathon	1:34:31	66.43	13.1mi
10 Jun	Race to the Tower Ultra PB	11:44:53	43.85	52.4mi
29 May	Vitality London 10,000	44:20	64.83	10km
14 May	Staines 10K SB	43:31	66.04	10km
23 Apr	London Marathon	3:17:33	66.64	26.2mi
14 Apr	Maidenhead Easter 10 SB	1:21:06	58.53	10mi
26 Mar	Cranleigh 21 PB	2:29:51	69.43	21mi
12 Mar	Surrey Half Marathon PB	1:28:58	70.57	13.1mi
22 Jan	Farnborough Half Marathon	1:32:06	67.61	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:48:35	57.11	26.2mi
25 Sep	Berlin Marathon SB	3:11:53	68.04	26.2mi
25 Jun	Race to the King PB	10:51:25	46.58	52mi
5 Jun	Dorking 10 SB	1:11:13	66.11	10mi
8 May	Sutton 10k SB	44:35	63.94	10km
24 Apr	London Marathon	3:12:24	67.86	26.2mi
20 Mar	Cranleigh 15/21 SB	2:34:44	66.68	21mi
13 Mar	Surrey Half Marathon SB	1:32:03	67.64	13.1mi
5 Mar	Phoenix Riverside Spring Marathon	3:23:02	64.30	26.2mi
2015		Result	WAVA	Distance
4 Oct	Blenheim Half Marathon	1:42:45	60.10	13.1mi
26 Jul	Elmbridge 10K			10km
11 Jul	Race to the Stones 100k SB	13:20:45	47.35	100km
7 Jun	Dorking 10 SB	1:13:47	63.29	10mi
26 Apr	London Marathon	3:18:31	65.22	26.2mi
12 Apr	Brighton Marathon SB	3:14:10	66.68	26.2mi
14 Mar	Thames Meander Spring Marathon	3:31:15	61.29	26.2mi
8 Mar	Surrey Half Marathon SB	1:31:11	67.72	13.1mi
2014		Result	WAVA	Distance
6 Dec	The Grim Challenge SB	1:02:42	58.43	8mi
5 Oct	Bournemouth Marathon SB	3:24:24	62.82	26.2mi
6 Apr	Brighton Marathon	3:33:13	60.22	26.2mi
9 Mar	Surrey Half Marathon SB	1:40:11	61.13	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k PB	42:14	65.90	10km
1 Jun	Frimley Lodge Park Run PB	20:19	67.60	5km
19 May	Godalming Town Run	43:03	64.65	10km
7 Apr	Paris Marathon SB	3:18:32	64.15	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	1:58:29	64.11	26.2km
4 Jun	Godalming Jubilee Run SB	43:11	63.94	10km
2011		Result	WAVA	Distance
20 Nov	Turbo X Salomon Trail Run SB	1:23:32	54.14	10mi
17 Apr	London Marathon SB	3:15:02	64.28	26.2mi
2010		Result	WAVA	Distance
21 Nov	Salomon Turbo X - Bordon	1:24:09	53.37	10mi
15 May	salomon turbo x,surrey hill	1:22:28	54.46	10mi
24 Jan	Lakeside Canal Run PB	56:45	62.21	8mi
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:27:09	59.76	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:36:31	60.86	13.1mi
16 Mar	Fleet Half Marathon SB	1:35:30	61.51	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:34:59	61.59	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	114	0	0	0	0	0	0	0	0	0	0	0	114
2024	0	0	0	4	0	0	0	0	0	0	0	0	4
2024	172	168	180	102	123	70	100	125	126	121	165	182	1634
2023	0	0	0	25	17	11	9	0	0	0	0	0	62
2023	92	157	70	17	37	86	98	155	162	149	82	87	1193
2022	0	0	0	0	0	0	0	0	0	0	0	3	3
2022	201	213	214	182	109	174	169	211	180	76	31	31	1792
2022	0	0	0	0	0	0	0	9	0	0	0	0	9
2021	130	177	206	170	200	203	218	158	164	106	166	142	2041
2020	211	185	167	182	179	171	160	143	153	207	127	134	2021
2020	0	0	0	0	0	22	0	0	0	0	0	0	22
2019	124	7	69	133	167	209	176	173	113	152	145	147	1615
2019	0	21	0	0	0	0	0	0	0	0	0	0	21
2018	185	182	180	102	168	234	21	205	103	140	137	87	1744
2017	191	182	159	88	73	128	122	184	173	110	112	108	1631
2017	0	0	0	0	0	0	8	0	0	0	0	0	8
2016	170	171	171	117	71	183	167	154	140	133	105	133	1715
2015	152	151	140	103	100	80	109	72	115	110	39	82	1253
2014	105	80	135	74	46	92	131	148	98	79	100	64	1153
2014	0	11	0	0	0	0	0	0	0	0	0	0	11
2013	0	0	0	0	0	0	0	0	0	0	4	0	4
2013	178	162	155	79	83	84	71	24	47	0	9	54	944
2012	80	83	89	92	94	82	100	79	90	91	93	115	1088
2012	7	9	9	7	2	0	0	0	0	0	0	0	34
2011	159	171	192	91	68	83	82	76	100	83	95	71	1272
2011	0	0	0	13	12	9	11	12	5	7	2	2	73
2010	83	90	105	83	91	93	91	84	88	88	90	100	1086
2010	5	9	13	20	8	18	7	10	5	9	2	2	107
2009	0.5	0.5	0	0	0	0	0	0.7	0	0	0	0	1.7
2009	138	140	157	128	82	81	90	66	124	83	50	62	1200
2009	14	10	0	3	7	7	7	2	16	9	6	2	83
2008	0	0	0	1	0.5	0	1	0	0.5	1	1.5	1	6.5
2008	92	30	84	67	80	80	88	87	82	70	90	88	936
2008	10	2	2	11	14	7	22	5	10	11	7	7	108
2007	0	0	0	1.4	1.9	1.4	1.9	0.5	0.9	1.5	0.5	0	10
2007	0	1	19	42	47	43	58	53	93	77	67	57	557
2007	0	8	12	4	10	12	22	9	7	2	7	7	100

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
10.7mi, 1:19:31 Run - Tempo Progressive 20-20-20 with Grant. Great session 1) 1mi - 8:09(8:09/mi) 131/145bpm [1067b/mi] 102cal 291/356W 2) 0.36mi - 3:03(8:35/mi) 141/143bpm [1211b/mi] 41cal 292/325W 3) 1mi - 7:27(7:27/mi) 139/149bpm [1037b/mi] 101cal 326/373W 4) 1mi - 7:38(7:38/mi) 140/144bpm [1068b/mi] 103cal 330/406W 5) 0.66mi - 4:55(7:28/mi) 133/142bpm [993b/mi] 62cal 319/390W 6) 1mi - 7:20(7:20/mi) 140/146bpm [1026b/mi] 100cal 324/416W 7) 1mi - 7:32(7:32/mi) 142/147bpm [1070b/mi] 102cal 325/377W 8) 0.68mi - 5:08(7:30/mi) 142/146bpm [1065b/mi] 70cal 353/415W 9) 1mi - 7:01(7:01/mi) 140/148bpm [982b/mi] 95cal 358/413W 10) 1mi - 6:59(6:59/mi) 142/148bpm [991b/mi] 96cal 359/438W 11) 0.88mi - 6:00(6:47/mi) 149/153bpm [1012b/mi] 86cal 372/399W 12) 1mi - 7:46(7:46/mi) 140/147bpm [1087b/mi] 101cal 345/426W 13) 0.07mi - 33(7:23/mi) 147/148bpm [1086b/mi] 8cal 274/308W Add a comment	-	4.5mi, 37:02 Run - Easy 1) 1mi - 8:06(8:06/mi) 130/142bpm [1054b/mi] 104cal 315/411W 2) 1mi - 8:19(8:19/mi) 130/141bpm [1081b/mi] 105cal 302/374W 3) 1mi - 8:24(8:24/mi) 134/139bpm [1125b/mi] 108cal 299/389W 4) 1mi - 8:03(8:03/mi) 137/142bpm [1103b/mi] 106cal 304/402W 5) 0.53mi - 4:10(7:49/mi) 142/144bpm [1110b/mi] 57cal 318/408W Add a comment	5.5mi, 44:10 Run - Easy 1) 1mi - 7:59(7:59/mi) 132/145bpm [1055b/mi] 103cal 316/384W 2) 1mi - 8:09(8:09/mi) 142/154bpm [1157b/mi] 110cal 304/360W 3) 1mi - 8:10(8:10/mi) 144/154bpm [1176b/mi] 112cal 312/467W 4) 1mi - 8:06(8:06/mi) 143/156bpm [1158b/mi] 110cal 299/379W 5) 1mi - 7:46(7:46/mi) 142/154bpm [1103b/mi] 106cal 315/407W 6) 0.51mi - 4:00(7:52/mi) 146/149bpm [1149b/mi] 55cal 308/350W Add a comment	20mi, 2:37:11 Run - Long Run 1) 1mi - 7:53(7:53/mi) 135/142bpm [1063b/mi] 103cal 306/377W 2) 1mi - 7:54(7:54/mi) 138/147bpm [1091b/mi] 105cal 308/376W 3) 1mi - 7:42(7:42/mi) 143/150bpm [1101b/mi] 105cal 316/342W 4) 1mi - 7:54(7:54/mi) 144/151bpm [1138b/mi] 107cal 307/323W 5) 1mi - 7:53(7:53/mi) 145/155bpm [1144b/mi] 108cal 311/399W 6) 1mi - 7:52(7:52/mi) 141/150bpm [1110b/mi] 104cal 310/406W 7) 1mi - 7:58(7:58/mi) 139/144bpm [1108b/mi] 105cal 301/341W 8) 1mi - 7:26(7:26/mi) 137/162bpm [1018b/mi] 98cal 326/407W 9) 1mi - 7:13(7:13/mi) 146/162bpm [1054b/mi] 102cal 339/369W 10) 1mi - 7:07(7:07/mi) 143/150bpm [1017b/mi] 98cal 345/376W 11) 1mi - 7:40(7:40/mi) 141/156bpm [1080b/mi] 103cal 316/398W 12) 1mi - 8:10(8:10/mi) 154/164bpm [1257b/mi] 117cal 307/407W 13) 1mi - 8:15(8:15/mi) 150/157bpm [1238b/mi] 113cal 309/361W 14) 1mi - 8:08(8:08/mi) 142/154bpm [1154b/mi] 108cal 311/355W 15) 1mi - 7:58(7:58/mi) 145/151bpm [1155b/mi] 106cal 312/375W 16) 1mi - 8:12(8:12/mi) 141/152bpm [1156b/mi] 106cal 300/428W 17) 1mi - 7:49(7:49/mi) 145/153bpm [1134b/mi] 104cal 318/384W 18) 1mi - 7:57(7:57/mi) 144/154bpm [1146b/mi] 107cal 307/334W 19) 1mi - 7:56(7:56/mi) 133/143bpm [1055b/mi] 100cal 310/359W 20) 1mi - 8:03(8:03/mi) 141/146bpm [1134b/mi] 105cal 316/364W 21) 0.01mi - 11(15:12/mi) 141/141bpm [2144b/mi] 3cal 287/313W Add a comment	5.8mi, 3:23:42 Cross - Golf 1) 1mi - 43:58(43:58/mi) 82/113bpm [3605b/mi] 196cal 2) 1mi - 32:54(32:54/mi) 94/110bpm [3092b/mi] 178cal 3) 1mi - 38:55(38:55/mi) 91/119bpm [3541b/mi] 173cal 4) 1mi - 28:36(28:36/mi) 79/103bpm [2259b/mi] 95cal 5) 1mi - 30:49(30:49/mi) 84/107bpm [2588b/mi] 131cal 6) 0.81mi - 28:31(35:06/mi) 96/124bpm [3370b/mi] 155cal Add a comment	6.6mi, 52:10 Run - Steady-State 1) 1mi - 8:04(8:04/mi) 145/156bpm [1170b/mi] 109cal 331/405W 2) 1mi - 7:53(7:53/mi) 148/153bpm [1168b/mi] 111cal 322/444W 3) 1mi - 7:56(7:56/mi) 147/154bpm [1166b/mi] 110cal 341/453W 4) 1mi - 7:45(7:45/mi) 145/157bpm [1125b/mi] 106cal 311/421W 5) 1mi - 8:15(8:15/mi) 144/150bpm [1188b/mi] 111cal 330/498W 6) 1mi - 7:50(7:50/mi) 144/149bpm [1127b/mi] 106cal 301/393W 7) 0.55mi - 4:26(8:04/mi) 141/145bpm [1137b/mi] 59cal 339/419W 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
10.3mi, 1:16:53 Run - Tempo 20/20/20 - middle sub 7 effort 1) 1mi - 7:33(7:33/mi) 136/146bpm [1027b/mi] 99cal 312/421W 2) 0.35mi - 2:39(7:38/mi) 141/144bpm [1077b/mi] 36cal 326/368W 3) 1mi - 7:38(7:38/mi) 139/149bpm [1061b/mi] 101cal 321/402W 4) 1mi - 7:42(7:42/mi) 135/140bpm [1039b/mi] 100cal 321/415W 5) 0.61mi - 4:40(7:37/mi) 133/142bpm [1013b/mi] 59cal 304/355W 6) 1mi - 6:48(6:48/mi) 145/148bpm [986b/mi] 95cal 350/438W 7) 1mi - 6:56(6:56/mi) 143/146bpm [991b/mi] 95cal 388/437W 8) 0.91mi - 6:16(6:51/mi) 143/147bpm [981b/mi] 86cal 387/438W 9) 1mi - 7:58(7:58/mi) 138/149bpm [1099b/mi] 105cal 351/429W 10) 1mi - 7:53(7:53/mi) 143/154bpm [1127b/mi] 105cal 331/398W 11) 0.54mi - 4:09(7:45/mi) 136/143bpm [1054b/mi] 53cal 347/451W 12) 0.85mi - 6:41(7:53/mi) 137/141bpm [1079b/mi] 87cal 348/412W Add a comment	-	8.3mi, 1:07:42 Run - Easy 1) 1mi - 8:16(8:16/mi) 143/157bpm [1181b/mi] 112cal 326/426W 2) 1mi - 8:03(8:03/mi) 141/146bpm [1135b/mi] 108cal 312/370W 3) 1mi - 8:08(8:08/mi) 140/152bpm [1139b/mi] 108cal 294/394W 4) 1mi - 8:06(8:06/mi) 144/149bpm [1167b/mi] 109cal 310/433W 5) 1mi - 8:10(8:10/mi) 135/143bpm [1103b/mi] 104cal 309/403W 6) 1mi - 8:18(8:18/mi) 134/141bpm [1112b/mi] 105cal 301/393W 7) 1mi - 8:13(8:13/mi) 133/140bpm [1092b/mi] 105cal 305/383W 8) 1mi - 8:18(8:18/mi) 135/138bpm [1122b/mi] 105cal 317/407W 9) 0.27mi - 2:09(7:53/mi) 138/144bpm [1088b/mi] 27cal 287/312W Add a comment 0mi, 30:49 Cross - Strength Add a comment	-	20mi, 2:43:01 Run - Long Run 1) 1mi - 8:05(8:05/mi) 142/153bpm [1147b/mi] 108cal 318/407W 2) 1mi - 8:04(8:04/mi) 148/154bpm [1194b/mi] 111cal 307/425W 3) 1mi - 8:03(8:03/mi) 145/151bpm [1167b/mi] 110cal 329/434W 4) 1mi - 7:53(7:53/mi) 141/151bpm [1112b/mi] 103cal 304/399W 5) 1mi - 8:19(8:19/mi) 135/144bpm [1122b/mi] 103cal 316/451W 6) 1mi - 8:23(8:23/mi) 149/161bpm [1248b/mi] 114cal 290/383W 7) 1mi - 8:09(8:09/mi) 156/161bpm [1270b/mi] 117cal 307/375W 8) 1mi - 7:58(7:58/mi) 151/157bpm [1202b/mi] 110cal 295/367W 9) 1mi - 8:04(8:04/mi) 148/153bpm [1195b/mi] 108cal 299/346W 10) 1mi - 8:05(8:05/mi) 149/152bpm [1205b/mi] 110cal 301/345W 11) 1mi - 8:14(8:14/mi) 138/148bpm [1137b/mi] 105cal 301/341W 12) 1mi - 8:08(8:08/mi) 143/150bpm [1162b/mi] 104cal 308/338W 13) 1mi - 8:10(8:10/mi) 138/151bpm [1126b/mi] 103cal 314/397W 14) 1mi - 8:10(8:10/mi) 141/146bpm [1152b/mi] 102cal 300/374W 15) 1mi - 8:21(8:21/mi) 141/145bpm [1177b/mi] 105cal 304/367W 16) 1mi - 8:05(8:05/mi) 129/134bpm [1042b/mi] 106cal 304/346W 17) 1mi - 8:16(8:16/mi) 131/139bpm [1082b/mi] 105cal 304/387W 18) 1mi - 8:08(8:08/mi) 140/144bpm [1139b/mi] 100cal 291/313W 19) 1mi - 8:07(8:07/mi) 141/154bpm [1144b/mi] 105cal 306/341W 20) 1mi - 8:13(8:13/mi) 142/147bpm [1167b/mi] 103cal 312/375W 21) 0.02mi - 8(7:50/mi) 146/146bpm [1144b/mi] 2cal 315/318W Add a comment	-	6.9mi, 55:41 Run - Steady-State 1) 1mi - 8:02(8:02/mi) 130/145bpm [1045b/mi] 101cal 297/387W 2) 1mi - 8:18(8:18/mi) 140/149bpm [1162b/mi] 109cal 289/349W 3) 1mi - 8:03(8:03/mi) 140/148bpm [1126b/mi] 107cal 306/394W 4) 1mi - 8:03(8:03/mi) 140/155bpm [1127b/mi] 106cal 298/390W 5) 1mi - 7:47(7:47/mi) 141/154bpm [1098b/mi] 101cal 317/396W 6) 1mi - 8:16(8:16/mi) 142/149bpm [1174b/mi] 112cal 329/496W 7) 0.87mi - 7:12(8:15/mi) 146/150bpm [1205b/mi] 98cal 337/440W Add a comment 0mi, 33:11 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
9.7mi, 1:13:52 Run - Progressive 6m - 7:40-6:50s 1) 1mi - 8:17(8:17/mi) 137/147bpm [1135b/mi] 107cal 327/465W 2) 1mi - 8:05(8:05/mi) 138/154bpm [1116b/mi] 106cal 302/413W 3) 1mi - 7:43(7:43/mi) 149/158bpm [1149b/mi] 107cal 328/461W 4) 1mi - 7:33(7:33/mi) 146/153bpm [1102b/mi] 103cal 298/365W 5) 1mi - 7:19(7:19/mi) 144/150bpm [1053b/mi] 98cal 306/408W 6) 1mi - 7:07(7:07/mi) 146/154bpm [1039b/mi] 97cal 338/375W 7) 1mi - 7:01(7:01/mi) 144/151bpm [1010b/mi] 95cal 371/404W 8) 1mi - 6:55(6:55/mi) 142/147bpm [981b/mi] 92cal 359/482W 9) 1mi - 8:09(8:09/mi) 142/153bpm [1157b/mi] 104cal 317/403W 10) 0.72mi - 5:43(7:56/mi) 143/147bpm [1133b/mi] 74cal 335/435W Add a comment	5.1mi, 42:09 Run - Recovery Run 1) 1mi - 8:14(8:14/mi) 118/128bpm [972b/mi] 95cal 302/371W 2) 1mi - 8:15(8:15/mi) 136/146bpm [1122b/mi] 106cal 311/405W 3) 1mi - 8:18(8:18/mi) 137/147bpm [1137b/mi] 105cal 305/382W 4) 1mi - 8:16(8:16/mi) 142/151bpm [1173b/mi] 108cal 286/340W 5) 1mi - 8:20(8:20/mi) 154/158bpm [1283b/mi] 115cal 287/379W 6) 0.1mi - 46(7:35/mi) 146/149bpm [1107b/mi] 10cal 270/294W Add a comment 0mi, 32:10 Cross - Strength Add a comment	4.3mi, 35:11 Run - Easy Aborted tempo, left hip… 1) 1mi - 7:59(7:59/mi) 144/151bpm [1148b/mi] 104cal 295/419W 2) 0.33mi - 2:43(8:06/mi) 146/150bpm [1182b/mi] 36cal 303/330W 3) 1mi - 8:27(8:27/mi) 138/157bpm [1167b/mi] 108cal 280/368W 4) 1mi - 8:03(8:03/mi) 148/160bpm [1192b/mi] 108cal 314/363W 5) 0.41mi - 3:29(8:33/mi) 148/159bpm [1267b/mi] 48cal 297/355W 6) 0.54mi - 4:30(8:17/mi) 143/155bpm [1185b/mi] 59cal 301/388W Add a comment	-	15.1mi, 2:02:21 Run - Medium Long Run 1) 1mi - 8:09(8:09/mi) 151/162bpm [1231b/mi] 111cal 299/369W 2) 1mi - 8:19(8:19/mi) 142/160bpm [1181b/mi] 108cal 292/391W 3) 1mi - 8:04(8:04/mi) 149/159bpm [1201b/mi] 111cal 297/350W 4) 1mi - 8:24(8:24/mi) 139/154bpm [1168b/mi] 106cal 292/375W 5) 1mi - 8:00(8:00/mi) 143/154bpm [1145b/mi] 105cal 297/310W 6) 1mi - 8:18(8:18/mi) 141/151bpm [1170b/mi] 108cal 291/321W 7) 1mi - 8:26(8:26/mi) 141/151bpm [1189b/mi] 108cal 311/411W 8) 1mi - 8:04(8:04/mi) 144/154bpm [1161b/mi] 104cal 313/425W 9) 1mi - 7:52(7:52/mi) 146/154bpm [1149b/mi] 103cal 301/341W 10) 1mi - 8:15(8:15/mi) 135/151bpm [1114b/mi] 102cal 293/343W 11) 1mi - 8:05(8:05/mi) 141/150bpm [1140b/mi] 102cal 305/352W 12) 1mi - 7:52(7:52/mi) 148/152bpm [1164b/mi] 105cal 303/359W 13) 1mi - 7:47(7:47/mi) 148/155bpm [1152b/mi] 103cal 306/347W 14) 1mi - 7:57(7:57/mi) 147/151bpm [1169b/mi] 104cal 297/360W 15) 1mi - 7:56(7:56/mi) 145/152bpm [1151b/mi] 102cal 309/396W 16) 0.11mi - 53(8:02/mi) 144/145bpm [1156b/mi] 11cal 303/321W Add a comment	-	0mi, 33:01 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
2.9mi, 25:17 Run - Track Session 1) 0mi - 1(0/mi) 75/75bpm [INFb/mi] 2) 0.65mi - 4:25(6:49/mi) 133/152bpm [907b/mi] 54cal 359/447W 3) 0.02mi - 1:31(1:00:43/mi) 138/153bpm [8380b/mi] 19cal 20/375W 4) 0.65mi - 4:14(6:34/mi) 142/151bpm [932b/mi] 55cal 372/447W 5) 0.02mi - 46(40:52/mi) 144/150bpm [5885b/mi] 10cal 42/349W 6) 0.65mi - 4:10(6:26/mi) 139/146bpm [895b/mi] 54cal 380/467W 7) 0.14mi - 3:14(23:38/mi) 116/143bpm [2741b/mi] 24cal 64/379W 8) 0.65mi - 4:23(6:43/mi) 136/146bpm [913b/mi] 58cal 357/465W 9) 0.08mi - 2:35(31:56/mi) 119/146bpm [3800b/mi] 22cal 71/373W Add a comment 2.4mi, 19:05 Run - Warm Up 1) 1mi - 8:13(8:13/mi) 134/151bpm [1102b/mi] 102cal 322/448W 2) 1mi - 7:56(7:56/mi) 145/156bpm [1150b/mi] 106cal 283/352W 3) 0.39mi - 2:55(7:29/mi) 142/146bpm [1063b/mi] 39cal 321/389W Add a comment	7.5mi, 1:02:13 Run - Easy 1) 1mi - 8:31(8:31/mi) 126/143bpm [1073b/mi] 100cal 271/347W 2) 1mi - 8:14(8:14/mi) 135/149bpm [1111b/mi] 105cal 295/339W 3) 1mi - 8:18(8:18/mi) 135/144bpm [1121b/mi] 106cal 291/342W 4) 1mi - 8:04(8:04/mi) 139/145bpm [1122b/mi] 105cal 298/379W 5) 1mi - 8:14(8:14/mi) 143/151bpm [1177b/mi] 110cal 299/379W 6) 1mi - 8:13(8:13/mi) 137/149bpm [1126b/mi] 105cal 293/386W 7) 1mi - 8:17(8:17/mi) 141/150bpm [1167b/mi] 107cal 307/391W 8) 0.5mi - 4:23(8:42/mi) 133/150bpm [1157b/mi] 55cal 272/330W Add a comment 0mi, 37:35 Cross - Strength Add a comment	10.6mi, 1:21:36 Run - Tempo 6m@MP 1) 1mi - 7:44(7:44/mi) 122/136bpm [944b/mi] 93cal 302/346W 2) 1mi - 8:00(8:00/mi) 134/147bpm [1071b/mi] 102cal 310/364W 3) 1mi - 7:30(7:30/mi) 142/146bpm [1065b/mi] 101cal 329/418W 4) 1mi - 7:21(7:21/mi) 145/153bpm [1065b/mi] 100cal 326/393W 5) 1mi - 7:23(7:23/mi) 141/148bpm [1041b/mi] 97cal 323/405W 6) 1mi - 7:20(7:20/mi) 138/143bpm [1011b/mi] 94cal 330/384W 7) 1mi - 7:24(7:24/mi) 140/149bpm [1035b/mi] 98cal 330/352W 8) 1mi - 7:20(7:20/mi) 147/153bpm [1077b/mi] 100cal 337/396W 9) 1mi - 8:16(8:16/mi) 139/151bpm [1149b/mi] 105cal 298/370W 10) 1mi - 8:19(8:19/mi) 132/145bpm [1097b/mi] 104cal 291/331W 11) 0.61mi - 5:00(8:15/mi) 131/136bpm [1080b/mi] 65cal 307/371W Add a comment	0mi, 30:31 Cross - Other 1) 0mi - 30:31(0/mi) 87/122bpm [INFb/mi] 157cal Add a comment	21mi, 2:53:16 Run - Long Run 1) 1mi - 7:45(7:45/mi) 133/142bpm [1030b/mi] 99cal 307/399W 2) 1mi - 8:00(8:00/mi) 144/149bpm [1152b/mi] 107cal 313/358W 3) 1mi - 8:10(8:10/mi) 137/151bpm [1118b/mi] 103cal 297/366W 4) 1mi - 8:09(8:09/mi) 141/146bpm [1150b/mi] 107cal 301/347W 5) 1mi - 7:51(7:51/mi) 143/150bpm [1122b/mi] 103cal 308/372W 6) 1mi - 8:29(8:29/mi) 139/150bpm [1180b/mi] 107cal 304/412W 7) 1mi - 8:20(8:20/mi) 147/154bpm [1225b/mi] 114cal 291/407W 8) 1mi - 8:07(8:07/mi) 144/157bpm [1168b/mi] 105cal 285/363W 9) 1mi - 8:22(8:22/mi) 134/149bpm [1120b/mi] 105cal 287/359W 10) 1mi - 8:39(8:39/mi) 142/151bpm [1229b/mi] 111cal 300/352W 11) 1mi - 8:20(8:20/mi) 139/146bpm [1159b/mi] 103cal 295/335W 12) 1mi - 8:36(8:36/mi) 140/148bpm [1205b/mi] 107cal 307/372W 13) 1mi - 7:59(7:59/mi) 140/149bpm [1119b/mi] 99cal 288/377W 14) 1mi - 8:04(8:04/mi) 139/150bpm [1121b/mi] 99cal 289/355W 15) 1mi - 8:14(8:14/mi) 143/150bpm [1177b/mi] 105cal 290/331W 16) 1mi - 8:24(8:24/mi) 151/157bpm [1268b/mi] 113cal 300/370W 17) 1mi - 8:49(8:49/mi) 136/150bpm [1199b/mi] 111cal 279/342W 18) 1mi - 8:15(8:15/mi) 142/145bpm [1171b/mi] 103cal 298/358W 19) 1mi - 8:15(8:15/mi) 139/147bpm [1147b/mi] 101cal 292/351W 20) 1mi - 8:05(8:05/mi) 140/148bpm [1131b/mi] 101cal 294/353W 21) 1mi - 8:15(8:15/mi) 140/147bpm [1156b/mi] 102cal 298/372W 22) 0.02mi - 8(7:43/mi) 135/136bpm [1042b/mi] 2cal 272/274W Add a comment	5.6mi, 3:26:35 Cross - Golf 1) 1mi - 44:51(44:51/mi) 91/113bpm [4081b/mi] 242cal 2) 1mi - 36:19(36:19/mi) 87/111bpm [3159b/mi] 152cal 3) 1mi - 37:14(37:14/mi) 81/101bpm [3016b/mi] 138cal 4) 1mi - 33:38(33:38/mi) 90/109bpm [3027b/mi] 154cal 5) 1mi - 33:06(33:06/mi) 84/102bpm [2781b/mi] 122cal 6) 0.62mi - 21:27(34:48/mi) 89/111bpm [3097b/mi] 96cal Add a comment	0mi, 32:22 Cross - Strength Add a comment

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