thesecretracer

Last on at 8pm, 15th Dec 2024

M45 Lanarkshire

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Motherwell AC

About Me
🐇 Coffee junkie. ☕️ Whiskey enthusiast.🥃 And I run, although I probably won’t tell you about it until afterwards. 🤫 📸 @thesecretracer Show More...

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Recent Training
20th Dec	General	5.7mi	45:00
19th Dec	General	6.2mi	50:00
17th Dec	General	6mi	48:00
15th Dec	General	11mi	1:30:10
14th Dec	General	6.1mi	48:00

Planned Races
Manchester Marathon	27th Apr

12 Month Benchmarks	Run
Mile	5:36
5k	17:46
5mi	30:43
10k	38:11
10mi	1:05:26
Half	1:25:47
20mi	2:47:16

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
800m	11				2:31 71.08	2:16 78.92	2:10 83.32						2:10 4:22/mi	83.32
1500m	10					4:39 79.80	4:28 83.70						4:28 4:48/mi	83.70
1mi	2					5:06 78.63	4:54 82.45						4:54 4:54/mi	82.45
3km	4				11:10 70.72		10:04 79.61						10:04 5:24/mi	79.61
2mi	1					11:38 73.71							11:38 5:49/mi	73.71
4km	8			15:47 67.39	16:17 65.80	14:09 76.28							14:09 5:42/mi	76.28
5km	33			20:09 66.66	19:14 70.36	18:16 74.63	17:15 79.62			18:48 74.73	17:47 79.62	18:17 78.04	17:15 5:33/mi	79.62
3.7mi	2					23:04 69.94	21:13 76.61						21:13 5:48/mi	76.61
3.8mi	1										23:02 74.80		23:02 6:08/mi	74.80
8km	2			33:27 64.82									33:27 6:44/mi	64.82
5mi	7		33:24 65.27	33:43 64.66	32:07 68.40	31:21 70.62		30:11 74.50	31:02 73.02				30:11 6:02/mi	74.50
5.8mi	1				38:02 67.77								38:02 6:30/mi	67.77
10km	32		43:32 62.09	41:16 65.92	40:34 67.54	37:22 73.90	35:49 77.70	39:08 71.68		38:30 74.65	37:04 77.53	38:14 75.79	35:49 5:46/mi	77.70
12km	1				57:10 58.09								57:10 7:40/mi	58.09
10mi	7			1:07:08 66.89	1:06:39 67.85	1:05:28 69.61		1:04:43 71.57		1:05:25 71.97	1:01:11 77.59	1:12:02 66.46	1:01:11 6:07/mi	77.59
13.1mi	21	1:50:42 53.06	1:36:16 61.33	1:31:51 64.66	1:31:41 65.22	1:23:52 71.84		1:24:54 72.13			1:25:53 73.10	1:32:11 68.69	1:23:52 6:24/mi	73.10
26.2mi	5		4:29:46 45.89	3:40:57 56.36				3:04:05 70.33			3:05:34 70.94	3:06:34 71.16	3:04:05 7:02/mi	71.16

Date	Planned Races			Distance
27 Apr	Manchester Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
1 Dec	Valencia Marathon			26.2mi
26 May	Great Manchester Run, 10k			10km
14 Jan	10K Valencia Ibercaja			10km
2023		Result	WAVA	Distance
19 Nov	Brampton to Carlisle 10 Mile			10mi
24 Sep	Berlin Marathon SB	3:06:34	71.16	26.2mi
10 Sep	Great North Run SB	1:32:11	68.69	13.1mi
20 Aug	Paisley 10k SB	38:14	75.79	10km
4 Aug	QA 5k SB	18:17	78.04	5km
2 Jun	Brian Goodwin Memorial 10k	39:35	73.20	10km
14 May	Shettleston 10k	40:03	72.35	10km
30 Apr	Monklands Half marathon	1:33:04	68.04	13.1mi
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:12:02	66.46	10mi
5 Mar	Down by the River 10K	46:14	62.67	10km
15 Jan	10K Valencia Ibercaja	38:44	74.81	10km
2022		Result	WAVA	Distance
27 Dec	Tillicoultry 10k	39:11	73.95	10km
9 Oct	Bank of America Chicago Marathon SB	3:05:34	70.94	26.2mi
18 Sep	Scottish Half Marathon	1:27:26	71.81	13.1mi
21 Aug	Paisley 10K SB	37:04	77.53	10km
5 Aug	QA 5k SB	17:47	79.62	5km
24 Jul	Scottish Veteran Harriers Club Road Relays PB	23:02	74.80	3.76mi
12 Jun	Roon the Toon 10k	37:32	76.57	10km
29 May	Edinburgh Half Marathon SB	1:25:53	73.10	13.1mi
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	18:30	76.53	5km
29 Apr	Night of the 10K's (Inc. the Scottish Athletics 10,000m Championships)			10000m
27 Mar	Liverpool 10 miler PB	1:01:11	77.59	10mi
5 Mar	Allan Scally Memorial Road Relays	18:20	77.23	5km
2021		Result	WAVA	Distance
27 Dec	Tillicoultry 10k SB	38:30	74.65	10km
21 Nov	Brampton to Carlisle 10 Mile SB	1:05:25	71.97	10mi
24 Oct	Leeds Abbey Dash	39:29	72.20	10km
30 Jul	QA 5k SB	18:48	74.73	5km
2020		Result	WAVA	Distance
15 Feb	Glasgow University 5 Mile Road Race SB	31:02	73.02	5mi
2019		Result	WAVA	Distance
24 Nov	Firenze Marathon PB	3:04:05	70.33	26.2mi
13 Oct	Manchester Half Marathon SB	1:24:54	72.13	13.1mi
8 Sep	Around Cumbrae 10 Mile Road Race SB	1:04:43	71.57	10mi
11 Aug	City of Preston 5 & 10 mile road races - 5 mile race PB	30:11	74.50	5mi
3 Jul	Brig Bash 5	30:18	74.21	5mi
26 May	Great Birmingham 10k SB	39:08	71.68	10km
10 Mar	The Big Half	1:31:32	66.90	13.1mi
10 Feb	Barcelona half marathon	1:25:50	71.35	13.1mi
2018		Result	WAVA	Distance
4 Nov	Leeds Abbey Dash	37:16	74.68	10km
30 Sep	Great Scottish Run 10K PB	35:49	77.70	10km
8 Sep	Great North 5k	17:24	78.93	5km
28 Aug	Shettleston Harriers Open Graded 5,000m track race PB	16:54	81.27	5000m
27 Jul	GAA Miler Meet 1500m	4:30	83.08	1500m
14 Jul	Scottish Masters Outdoor T&F Championships - 1500m PB	4:28	83.70	1500m
13 Jun	The Monument Mile Classic PB	4:54	82.45	1mi
12 May	FPSG West District Championships 800m PB	2:10	83.32	800m
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	17:15	79.62	5km
14 Apr	Boston 5K	17:34	78.19	5km
23 Mar	3k on the Green PB	10:04	79.61	3km
4 Feb	Scottish Masters Indoor Championships - 1500m	4:38	80.69	1500m
4 Feb	Scottish Masters Indoor Championships - 800m	2:12	82.06	800m
28 Jan	Scottish Veteran Harriers Club Road Relays PB	21:13	76.61	3.66mi
13 Jan	scottishathletics National Indoor Open 800m	2:21	76.82	800m
13 Jan	National Indoor Open	4:43	79.27	1500m
7 Jan	GAA Miler Meet PB	10:09	78.95	3000m
2017		Result	WAVA	Distance
22 Dec	GAA Yuletide Bash	2:20	77.37	800m
5 Nov	Leeds Abbey Dash SB	37:22	73.90	10km
21 Oct	Lanarkshire Road Relays PB	14:09	76.28	4km
15 Oct	West District XC Relay Championships	15:50	68.17	4km
1 Oct	Great Scottish Run Half Marathon PB	1:23:52	71.84	13.1mi
23 Sep	Victoria parkrun, Glasgow	18:33	73.49	5km
10 Sep	Great North Run	1:26:43	69.48	13.1mi
2 Sep	Lanarkshire AAA Track & Field Championships 1500m SB	4:39	79.80	1500m
29 Aug	Shettleston Harriers Open Graded 5,000 Metres Track Race SB	17:46	76.73	5000m
23 Aug	Livingston AC Open Meeting - 800m SB	2:16	78.92	800m
19 Aug	OUTrun SB	31:21	70.62	5mi
12 Aug	Linwood parkrun SB	18:16	74.63	5km
28 Jul	GAA Miler Meet 1500m	4:43	78.67	1500m
22 Jul	Strathclyde parkrun	18:33	73.49	5km
1 Jul	Scottish Masters T&F Outdoor Championships - 800m	2:21	76.12	800m
1 Jul	Scottish Masters Outdoor T&F Championships - 1500m	4:53	75.98	1500m
28 Jun	SHVC 5K Road Race Championships	18:41	72.97	5km
16 Jun	Brian Goodwin Memorial 10k	38:55	70.95	10km
14 Jun	Kilmarnock Harriers & AC Open Meeting - 1500m	4:51	76.51	1500m
7 Jun	Grangemouth Graded Open - 800m	2:24	74.54	800m
2 Jun	GAA Miler Meet 3000m SB	10:30	75.76	3000m
29 May	Vitality London 10,000	41:00	67.35	10km
28 May	Westminster Mile SB	5:06	78.63	1mi
24 May	Livingston AC Open Meeting - 800m	2:21	76.12	800m
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	18:34	73.42	5km
28 Apr	BMC Regional Races incorporating Scottish Championships PB	38:48	71.17	10000m
19 Apr	Livingston AC Championships - Open 1500m	4:59	74.46	1500m
9 Apr	Grangemouth Round the Houses 10k	39:44	69.49	10km
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:05:28	69.61	10mi
28 Mar	Ravenscraig Park 2 Mile Road Race PB	11:38	73.71	2mi
11 Mar	Jack Crawford Springburn Cup	39:45	69.46	10km
5 Mar	Scottish Masters Indoor Championships - 800m	2:25	74.02	800m
5 Mar	Scottish Masters Indoor Championships - 1500m	5:02	73.72	1500m
25 Feb	Scottish National XC Champs - Senior Men - Falkirk			10km
28 Jan	Scottish Masters Cross Country Championships	34:06	64.57	8km
22 Jan	Scottish Veteran Harriers Club Road Relays SB	23:04	69.94	3.66mi
14 Jan	scottishathletics National Indoor Open 800m	2:28	72.52	800m
7 Jan	Edinburgh parkrun	19:35	69.61	5km
2016		Result	WAVA	Distance
27 Dec	GAA Yuletide Open Graded 800m SB	2:31	71.08	800m
17 Dec	Strathclyde parkrun	20:12	67.49	5km
26 Nov	Glasgow University 5 Mile Road Race - CANCELLED			5mi
19 Nov	Lanarkshire AAA XC - Senior Men's Race	42:30	64.46	10km
5 Nov	Scottish Short Course XC Champs	17:01	62.96	4km
22 Oct	National XC Relays, Cumbernauld	16:36	64.54	4km
15 Oct	Lanarkshire Road Relays SB	16:17	65.80	4km
8 Oct	West District XC Relays	17:02	62.90	4km
13 Aug	Haddington half marathon	1:37:09	61.55	13.1mi
6 Aug	Dunoon Half Marathon	1:33:38	63.86	13.1mi
17 Jul	Irvine 5 mile Road Race SB	32:07	68.40	5mi
9 Jul	Victoria parkrun, Glasgow	19:27	69.57	5km
17 Jun	Brian Goodwin Memorial 10k	41:05	66.69	10km
5 Jun	Vale of Leven 10k	41:17	66.36	10km
26 May	Dumbarton 10k	44:17	61.87	10km
15 May	Monklands Half Marathon	1:34:28	63.30	13.1mi
12 May	Helensburgh 10k	41:16	66.39	10km
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	19:14	70.36	5km
29 Apr	3k on the Green SB	11:10	70.72	3km
23 Apr	Springburn parkrun, Glasgow	19:21	69.93	5km
10 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:06:39	67.85	10mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	38:02	67.77	5.85mi
20 Mar	Alloa Half Marathon SB	1:31:41	65.22	13.1mi
6 Mar	Down By The River 10k SB	40:34	67.54	10km
27 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	57:10	58.09	12km
20 Feb	Strathclyde parkrun	20:20	66.55	5km
9 Jan	Strathclyde parkrun	23:18	58.08	5km
1 Jan	Strathclyde parkrun	22:40	59.70	5km
2015		Result	WAVA	Distance
25 Dec	Pollok parkrun, Glasgow	27:26	49.33	5km
17 Oct	Lanarkshire Road Relays SB	15:47	67.39	4km
11 Oct	West District XC Relays	16:47	63.37	4km
4 Oct	Great Scottish Run 10K SB	41:16	65.92	10km
13 Sep	Great North Run	1:40:29	59.10	13.1mi
5 Sep	Tollcross parkrun, Glasgow	21:28	62.58	5km
30 Aug	Paisley 10km	42:22	64.21	10km
22 Aug	Bute Highland Games 10K	41:19	65.84	10km
16 Aug	SVHC 800 10K Championships	42:50	63.51	10km
15 Aug	Pollok parkrun, Glasgow	26:51	50.03	5km
8 Aug	Haddington half marathon	1:41:02	58.78	13.1mi
3 Aug	Tour of Clydeside Kilbarchan Klassic PB	33:27	64.82	8km
1 Aug	Strathclyde parkrun	20:10	66.61	5km
20 Jul	Irvine 5 mile Road Race SB	33:43	64.66	5mi
11 Jul	Victoria parkrun, Glasgow	20:35	65.26	5km
4 Jul	Pollok parkrun, Glasgow	21:59	61.11	5km
19 Jun	Brian Goodwin Memorial 10k	42:34	63.91	10km
30 May	Edinburgh Marathon Festival 10k	51:32	52.79	10km
2 May	Strathclyde parkrun	21:00	63.97	5km
26 Apr	London Marathon SB	3:40:57	56.36	26.2mi
5 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:07:08	66.89	10mi
15 Mar	Alloa Half Marathon SB	1:31:51	64.66	13.1mi
7 Mar	Strathclyde parkrun SB	20:09	66.66	5km
28 Feb	Strathclyde parkrun	20:31	65.47	5km
10 Jan	BUPA Great Winter Run	21:23	62.82	5km
2014		Result	WAVA	Distance
29 Nov	Glasgow University 5 Mile Road Race SB	33:24	65.27	5mi
26 Oct	Erskine Bridge Buster 10k SB	43:32	62.09	10km
5 Oct	Great Scottish Run Half Marathon SB	1:36:16	61.33	13.1mi
7 Sep	Great North Run	1:44:51	56.31	13.1mi
25 May	Edinburgh Marathon SB	4:29:46	45.89	26.2mi
16 Mar	Alloa Half Marathon	1:58:51	49.67	13.1mi
2013		Result	WAVA	Distance
6 Oct	Great Scottish Run Half Marathon SB	1:50:42	53.06	13.1mi
14 Apr	Rock 'n' Roll Series Edinburgh Half Marathon	1:56:40	50.35	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
2024	87	89	148	139	151	153	171	191	196	214	150	92	1779
2023	113	56	103	171	163	173	238	231	191	82	102	59	1681
2022	199	184	201	201	186	197	214	213	226	126	168	173	2286
2022	0	0	0	0	0	0	0	16	0	0	0	0	16
2021	0	0	25	86	125	140	160	84	148	177	186	174	1305
2020	167	170	174	109	81	148	136	64	25	84	160	75	1393
2020	0	0	0	0	49	0	19	122	240	0	0	0	430
2019	124	83	143	152	160	148	152	129	200	215	166	126	1798
2019	0	0	0	0	0	0	0	1	0	0	0	0	1
2018	142	132	126	121	116	117	109	111	117	109	77	107	1384
2017	120	103	119	134	102	111	126	130	129	130	114	154	1473
2016	95	101	107	105	97	140	189	77	14	64	87	109	1186
2015	105	105	130	82	42	57	119	105	78	56	11	64	953
2014	0	0	13	0	0	0	0	7	73	62	59	82	296

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
6.6mi, 50:00 Run - General 1) 6.59mi - 50:00(7:35/mi) 134/148bpm [1017b/mi] 715cal	6.3mi, 50:00 Run - General 1) 6.25mi - 50:00(8:00/mi) 139/155bpm [1111b/mi] 735cal	8.5mi, 1:02:31 Run - General 1) 1.89mi - 15:00(7:56/mi) 125/142bpm [992b/mi] 209cal 2) 0.15mi - 1:00(6:43/mi) 104/118bpm [699b/mi] 15cal 3) 0.06mi - 30(7:44/mi) 126/132bpm [974b/mi] 8cal 4) 0.3mi - 2:00(6:45/mi) 139/144bpm [938b/mi] 33cal 5) 0.13mi - 1:00(7:32/mi) 142/144bpm [1070b/mi] 17cal 6) 0.45mi - 3:00(6:43/mi) 145/150bpm [973b/mi] 49cal 7) 0.2mi - 1:30(7:30/mi) 148/155bpm [1110b/mi] 24cal 8) 0.6mi - 4:00(6:43/mi) 149/152bpm [1001b/mi] 64cal 9) 0.27mi - 2:00(7:23/mi) 148/152bpm [1093b/mi] 31cal 10) 0.74mi - 5:00(6:45/mi) 152/154bpm [1025b/mi] 81cal 11) 0.34mi - 2:30(7:26/mi) 150/154bpm [1116b/mi] 39cal 12) 0.6mi - 4:00(6:42/mi) 153/154bpm [1026b/mi] 64cal 13) 0.27mi - 2:00(7:28/mi) 150/153bpm [1120b/mi] 31cal 14) 0.45mi - 3:00(6:42/mi) 152/154bpm [1019b/mi] 48cal 15) 0.2mi - 1:30(7:29/mi) 151/153bpm [1130b/mi] 24cal 16) 0.3mi - 2:00(6:37/mi) 152/154bpm [1006b/mi] 32cal 17) 0.14mi - 1:00(7:13/mi) 151/152bpm [1090b/mi] 16cal 18) 0.15mi - 1:00(6:37/mi) 152/153bpm [1005b/mi] 16cal 19) 0.06mi - 30(7:57/mi) 151/152bpm [1200b/mi] 8cal 20) 1.25mi - 10:01(8:01/mi) 141/149bpm [1130b/mi] 137cal	-	-	5.6mi, 50:00 Run - General 1) 5.57mi - 50:00(8:59/mi) 110/134bpm [988b/mi] 542cal	4.2mi, 32:01 Run - General 1) 4.2mi - 32:01(7:37/mi) 131/151bpm [998b/mi] 436cal
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	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
6.4mi, 55:00 Run - General 1) 6.4mi - 55:00(8:36/mi) 111/133bpm [955b/mi] 587cal	3.4mi, 30:00 Run - General 1) 3.36mi - 30:00(8:55/mi) 107/134bpm [955b/mi] 310cal	6.4mi, 50:00 Run - General 1) 6.36mi - 50:00(7:52/mi) 129/153bpm [1015b/mi] 672cal	7.1mi, 55:00 Run - General 1) 7.08mi - 55:00(7:46/mi) 139/158bpm [1080b/mi] 804cal	4.1mi, 33:01 Run - General 1) 4.11mi - 33:01(8:02/mi) 130/146bpm [1044b/mi] 458cal	6.3mi, 50:00 Run - General 1) 6.31mi - 50:00(7:55/mi) 128/143bpm [1014b/mi] 680cal	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	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
5.2mi, 40:00 Run - General 1) 5.17mi - 40:00(7:45/mi) 138/150bpm [1069b/mi] 586cal	-	6.4mi, 54:30 Run - General 1) 1.14mi - 10:01(8:49/mi) 123/140bpm [1085b/mi] 128cal 2) 0.08mi - 35(7:12/mi) 84/99bpm [605b/mi] 4cal 3) 0.1mi - 54(9:14/mi) 112/122bpm [1034b/mi] 11cal 4) 0.06mi - 28(7:18/mi) 125/129bpm [913b/mi] 7cal 5) 0.07mi - 44(10:02/mi) 131/137bpm [1314b/mi] 9cal 6) 0.17mi - 1:23(8:19/mi) 127/146bpm [1057b/mi] 18cal 7) 0.08mi - 35(6:58/mi) 114/123bpm [794b/mi] 8cal 8) 0.09mi - 52(9:17/mi) 125/128bpm [1161b/mi] 12cal 9) 0.08mi - 38(7:24/mi) 129/134bpm [954b/mi] 9cal 10) 0.09mi - 51(9:41/mi) 133/136bpm [1288b/mi] 11cal 11) 0.08mi - 36(7:11/mi) 136/139bpm [977b/mi] 8cal 12) 0.09mi - 54(9:54/mi) 139/141bpm [1376b/mi] 12cal 13) 0.08mi - 35(6:57/mi) 140/143bpm [972b/mi] 10cal 14) 0.09mi - 53(9:23/mi) 144/148bpm [1352b/mi] 13cal 15) 0.08mi - 34(6:50/mi) 137/140bpm [936b/mi] 9cal 16) 0.09mi - 54(9:33/mi) 137/141bpm [1309b/mi] 12cal 17) 0.08mi - 35(7:06/mi) 133/135bpm [944b/mi] 9cal 18) 0.09mi - 54(9:32/mi) 139/143bpm [1324b/mi] 12cal 19) 0.09mi - 35(6:56/mi) 138/141bpm [956b/mi] 9cal 20) 0.09mi - 56(9:53/mi) 138/142bpm [1363b/mi] 12cal 21) 0.08mi - 34(6:48/mi) 144/145bpm [980b/mi] 9cal 22) 0.09mi - 52(9:24/mi) 145/149bpm [1363b/mi] 12cal 23) 0.08mi - 34(6:47/mi) 149/153bpm [1010b/mi] 9cal 24) 0.1mi - 54(9:22/mi) 144/148bpm [1350b/mi] 12cal 25) 0.09mi - 35(6:42/mi) 148/152bpm [992b/mi] 9cal 26) 0.09mi - 55(9:47/mi) 150/153bpm [1468b/mi] 13cal 27) 0.08mi - 34(6:56/mi) 145/150bpm [1006b/mi] 8cal 28) 0.09mi - 53(9:31/mi) 143/145bpm [1360b/mi] 12cal 29) 0.08mi - 35(6:47/mi) 141/145bpm [956b/mi] 9cal 30) 0.1mi - 53(9:20/mi) 142/147bpm [1326b/mi] 12cal 31) 0.09mi - 33(6:28/mi) 147/152bpm [951b/mi] 10cal 32) 0.09mi - 52(9:15/mi) 149/152bpm [1379b/mi] 12cal 33) 0.08mi - 33(6:38/mi) 148/151bpm [981b/mi] 9cal 34) 0.09mi - 57(10:05/mi) 145/152bpm [1462b/mi] 12cal 35) 0.08mi - 35(7:01/mi) 135/140bpm [947b/mi] 9cal 36) 0.09mi - 53(9:37/mi) 140/143bpm [1345b/mi] 11cal 37) 0.08mi - 34(6:46/mi) 137/141bpm [927b/mi] 9cal 38) 0.1mi - 56(9:46/mi) 145/148bpm [1416b/mi] 12cal 39) 0.08mi - 32(6:38/mi) 147/149bpm [976b/mi] 9cal 40) 0.09mi - 57(10:00/mi) 144/150bpm [1440b/mi] 13cal 41) 0.08mi - 33(6:36/mi) 133/138bpm [877b/mi] 8cal 42) 0.09mi - 55(9:52/mi) 145/156bpm [1432b/mi] 12cal 43) 0.08mi - 34(6:49/mi) 149/151bpm [1016b/mi] 9cal 44) 0.1mi - 53(9:12/mi) 147/150bpm [1353b/mi] 12cal 45) 0.08mi - 33(6:45/mi) 136/142bpm [918b/mi] 8cal 46) 0.09mi - 55(9:39/mi) 140/142bpm [1350b/mi] 12cal 47) 0.08mi - 33(6:29/mi) 138/141bpm [895b/mi] 9cal 48) 0.07mi - 38(9:19/mi) 144/148bpm [1342b/mi] 9cal 49) 1.06mi - 9:47(9:16/mi) 129/147bpm [1195b/mi] 115cal	-	7.8mi, 1:00:01 Run - General 1) 7.76mi - 1:00:01(7:44/mi) 141/154bpm [1090b/mi] 890cal	4.1mi, 32:00 Run - General 1) 4.06mi - 32:00(7:53/mi) 133/146bpm [1048b/mi] 461cal	6.1mi, 48:00 Run - General 1) 6.1mi - 48:00(7:52/mi) 139/151bpm [1094b/mi] 708cal
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	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
11mi, 1:30:10 Run - General 1) 6.55mi - 55:02(8:24/mi) 128/143bpm [1076b/mi] 719cal 2) 4.47mi - 35:09(7:52/mi) 136/145bpm [1070b/mi] 481cal	-	6mi, 48:00 Run - General 1) 6.01mi - 48:00(7:59/mi) 141/153bpm [1125b/mi] 711cal	-	6.2mi, 50:00 Run - General 1) 6.16mi - 50:00(8:07/mi) 134/155bpm [1088b/mi] 695cal	5.7mi, 45:00 Run - General 1) 5.66mi - 45:00(7:57/mi) 139/152bpm [1105b/mi] 662cal	-

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