Andy ClawS Is Coming To Town

Last on at 11am, 20th Dec 2024

M60 Greater London

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STATUS Broken.

Knees
Chest

FERC

Races
420
Miles
5109
Miles
44
Miles
13981
Miles
5349
WAVA
59.16%
Mile
8:42
5k
25:43
5M
51:30
10k
55:46
Half
2:19:29
Mara
5:38:09

About Me
Former blob man (150kg , 50 inch waist), now less so (but still fat). Started Couch-to-5k on July 31st 2015, then went to parkrun in November 2015 - and got hooked. (A2002980) Started doing longer distances - first 10k, then a half (loved it!), then trained for the 2018 London Marathon ... and the wheels totally came off. I hated the training. 4 months of getting slower and slower, and resenting running. Ran the 2018 VLM (6:04:13) - enjoyed the day immensely, but you won't ever see me training for another one (if I ever get a place, I can walk it in about 7 hours). So still trying to recapture the enjoyment that running once brought to me, but nothing's working. Marathon training robbed me of all of the pace that I had (and I didn't have much to start with) - but worse, it's also taken away my endurance. Previously, I could go and plod out a half without too much trouble - now, I can't even run 5k without a walk break. #loveparkun #haterunning Show More...

About Me

Former blob man (150kg , 50 inch waist), now less so (but still fat).
Started Couch-to-5k on July 31st 2015, then went to parkrun in November 2015 - and got hooked. (A2002980)
Started doing longer distances - first 10k, then a half (loved it!), then trained for the 2018 London Marathon ... and the wheels totally came off. I hated the training. 4 months of getting slower and slower, and resenting running. Ran the 2018 VLM (6:04:13) - enjoyed the day immensely, but you won't ever see me training for another one (if I ever get a place, I can walk it in about 7 hours).
So still trying to recapture the enjoyment that running once brought to me, but nothing's working. Marathon training robbed me of all of the pace that I had (and I didn't have much to start with) - but worse, it's also taken away my endurance. Previously, I could go and plod out a half without too much trouble - now, I can't even run 5k without a walk break.
#loveparkun #haterunning

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Recent Blogs
Who am I? solved	19th Dec
Who Am I? - Solved!	Dec 2023
The Big Half 2023.	Sep 2023
RideLondon-Essex 100 miles 2023.	May 2023
Tubeless Tyres...	May 2023

My parkrun
Mile End parkrun

Recent Training
20th Dec	General	0mi	22
20th Dec	General	0.8mi	16:25
20th Dec	General	0mi	16
20th Dec	General	2.6mi	20:49
20th Dec	General	0mi	1:03

Planned Races	Show more
Mile End parkrun	21st Dec
Barking parkrun	25th Dec
Mile End parkrun	28th Dec
Valentines parkrun	1st Jan
January Virtual Mile	1st Jan

12 Month Benchmarks	Run	Bike
100m	2	4
200m	8	8
Mile	7:46	1:19
5k	32:04	5:05
5mi	57:52	8:23
10k	1:17:12	10:51

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 2000 Run 1000 Swim 10 Walk 1000

Recent Threads
Today my RHR is....
Whamageddon 2024
The Music Game
Marcothon
parkrun Café
parkrun thread

Buddies (7)

Followers (7)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	17				8:42 50.53	9:09 48.43				11:06 41.61	9:20 49.90	8:42 8:42/mi	50.53
5km	375	30:08 48.87	27:10 54.64	29:42 50.39	30:05 49.75	25:43 59.16	27:23 55.56	39:33 39.12	37:22 41.75	36:39 42.94	34:06 46.15	25:43 8:17/mi	59.16
5.6km	1					39:05 43.43						39:05 11:14/mi	43.43
3.5mi	1				43:12 39.20							43:12 12:21/mi	39.20
5mi	1						51:30 48.19					51:30 10:18/mi	48.19
10km	12			1:01:30 49.56	1:02:59 48.40	55:46 55.62						55:46 8:58/mi	55.62
13.1mi	9			2:25:06 45.98	2:30:06 44.45	2:58:09 37.79	2:19:29 48.71	3:29:56 32.66	3:05:30 37.65	3:35:16 32.76	2:54:39 40.37	2:19:29 10:39/mi	48.71
26.2mi	3				6:04:13 38.41	5:38:09 42.13	6:42:27 35.72					5:38:09 12:54/mi	42.13

Date	Planned Races			Distance
27 Apr	London Marathon Confirmed			26.2mi
1 Feb	February Virtual Mile Confirmed			1mi
1 Jan	Valentines parkrun			5km
28 Dec	Mile End parkrun Confirmed			5km
25 Dec	Barking parkrun			5km
21 Dec	Mile End parkrun Confirmed			5km
2024		Result	WAVA	Distance
14 Dec	Mile End parkrun	40:02	39.65	5km
7 Dec	Victoria Dock parkrun	34:56	45.44	5km
1 Dec	Fetch Virtual 5K Challenge			5km
1 Dec	December Virtual Mile			1mi
30 Nov	Mile End parkrun	36:43	43.23	5km
16 Nov	Mile End parkrun	38:07	41.64	5km
9 Nov	Mile End parkrun	40:00	39.68	5km
2 Nov	Mile End parkrun	36:10	43.89	5km
1 Nov	November Virtual Mile	10:46	43.26	1mi
1 Nov	Fetch Virtual 5K Challenge	35:46	44.38	5km
26 Oct	Mile End parkrun	35:50	44.29	5km
19 Oct	The Doctor K Cup	35:32	44.67	5km
19 Oct	Mile End parkrun	36:04	44.01	5km
12 Oct	Mile End parkrun	39:52	39.81	5km
5 Oct	Mile End parkrun	36:40	43.29	5km
1 Oct	October Virtual Mile SB	9:20	49.90	1mi
1 Oct	Fetch Virtual 5K Challenge	35:13	45.07	5km
28 Sep	Mile End parkrun	35:14	45.05	5km
21 Sep	Mile End parkrun	36:03	44.03	5km
14 Sep	Mile End parkrun	39:56	39.75	5km
7 Sep	Mile End parkrun	36:09	43.91	5km
1 Sep	September Virtual Mile	9:59	46.26	1mi
1 Sep	Fetch Virtual 5K Challenge	34:53	45.11	5km
1 Sep	The Big Half SB	2:54:39	40.37	13.1mi
31 Aug	Mile End parkrun	36:39	42.94	5km
24 Aug	Mile End parkrun	35:30	44.33	5km
17 Aug	Mile End parkrun	35:45	44.02	5km
10 Aug	Mile End parkrun	40:02	39.31	5km
3 Aug	Mile End parkrun	37:05	42.43	5km
1 Aug	August Virtual Mile	10:45	42.96	1mi
1 Aug	Fetch Virtual 5K Challenge	35:45	44.02	5km
27 Jul	Southall parkrun	36:11	43.49	5km
20 Jul	Mile End parkrun	36:55	42.63	5km
13 Jul	Mile End parkrun	40:03	39.29	5km
13 Jul	Spitfire Scramble 8 person relay			24hr
6 Jul	Mile End parkrun	36:24	43.23	5km
1 Jul	Fetch Virtual 5K Challenge	36:11	43.49	5km
1 Jul	July Virtual Mile	10:43	43.09	1mi
29 Jun	Mile End parkrun	37:36	41.85	5km
22 Jun	Mile End parkrun	36:11	43.49	5km
15 Jun	Mile End parkrun	36:39	42.94	5km
8 Jun	Mile End parkrun	40:10	39.18	5km
1 Jun	Fetch Virtual 5K Challenge	36:11	43.49	5km
1 Jun	Mile End parkrun	37:17	42.21	5km
1 Jun	June Virtual Mile	11:06	41.61	1mi
25 May	Mile End parkrun	37:59	41.43	5km
18 May	Mile End parkrun	38:25	40.96	5km
11 May	Mile End parkrun	36:37	42.97	5km
4 May	Mile End parkrun	38:55	40.44	5km
1 May	Fetch Virtual 5K Challenge	36:37	42.97	5km
1 May	May Virtual Mile	10:34	43.71	1mi
27 Apr	Mile End parkrun	35:46	44.00	5km
21 Apr	✋ London Marathon			26.2mi
20 Apr	Mile End parkrun	34:24	45.74	5km
13 Apr	Mile End parkrun	35:55	43.81	5km
6 Apr	Mile End parkrun	36:25	43.21	5km
1 Apr	April Virtual Mile	10:24	44.41	1mi
1 Apr	Fetch Virtual 5K Challenge SB	34:06	46.15	5km
30 Mar	Mile End parkrun	37:03	42.47	5km
23 Mar	Mile End parkrun	35:48	43.96	5km
16 Mar	Mile End parkrun	36:41	42.90	5km
9 Mar	Mile End parkrun	39:10	40.18	5km
2 Mar	Mile End parkrun	38:31	40.85	5km
1 Mar	Fetch Virtual 5K Challenge	35:18	44.58	5km
1 Mar	March Virtual Mile	10:48	42.76	1mi
24 Feb	Mile End parkrun	36:49	42.74	5km
17 Feb	Valentines parkrun	35:53	43.85	5km
10 Feb	Mile End parkrun	39:21	39.99	5km
3 Feb	Mile End parkrun	38:55	40.44	5km
1 Feb	Fetch Virtual 5K Challenge	35:27	44.39	5km
1 Feb	February Virtual Mile	10:57	42.18	1mi
27 Jan	Mile End parkrun	39:35	39.75	5km
20 Jan	Mile End parkrun	39:49	39.52	5km
13 Jan	Mile End parkrun	39:43	39.62	5km
6 Jan	Mile End parkrun	37:20	42.15	5km
1 Jan	January Virtual Mile	10:26	44.26	1mi
1 Jan	Fetch Virtual 5K Challenge	35:53	43.85	5km
1 Jan	Valentines parkrun	37:38	41.81	5km
2023		Result	WAVA	Distance
30 Dec	Mile End parkrun	38:51	40.50	5km
25 Dec	Barking parkrun SB	36:39	42.94	5km
23 Dec	Mile End parkrun	40:36	38.76	5km
16 Dec	Mile End parkrun	39:12	40.14	5km
9 Dec	Mile End parkrun	39:58	39.37	5km
2 Dec	Mile End parkrun	38:44	40.63	5km
1 Dec	Fetch Virtual 5K Challenge	36:49	42.74	5km
1 Dec	December Virtual Mile SB	11:06	41.61	1mi
25 Nov	Mile End parkrun	39:01	40.33	5km
18 Nov	Mile End parkrun	39:09	40.19	5km
11 Nov	Mile End parkrun	38:44	40.63	5km
4 Nov	Mile End parkrun	38:53	40.47	5km
1 Nov	Fetch Virtual 5K Challenge	38:01	41.39	5km
1 Nov	November Virtual Mile	11:19	40.81	1mi
28 Oct	Mile End parkrun	40:43	38.65	5km
21 Oct	Mile End parkrun	40:31	38.84	5km
14 Oct	Mile End parkrun	42:09	37.33	5km
7 Oct	The Doctor K Cup	49:22	31.88	5km
1 Oct	Fetch Virtual 5K Challenge	40:31	38.84	5km
1 Oct	October Virtual Mile	11:57	38.65	1mi
30 Sep	Mile End parkrun	46:36	33.77	5km
23 Sep	Mile End parkrun	42:24	37.11	5km
16 Sep	Bushy parkrun	38:50	40.52	5km
9 Sep	Mile End parkrun	46:02	34.18	5km
3 Sep	The Big Half SB	3:35:16	32.76	13.1mi
2 Sep	Mile End parkrun	52:34	29.68	5km
1 Sep	September Virtual Mile	11:39	39.31	1mi
1 Sep	Fetch Virtual 5K Challenge	41:04	37.99	5km
26 Aug	Mile End parkrun	44:06	35.38	5km
19 Aug	Mile End parkrun	42:38	36.60	5km
12 Aug	Mile End parkrun	40:37	38.41	5km
5 Aug	Mile End parkrun	40:07	38.89	5km
29 Jul	Mile End parkrun	43:09	36.16	5km
22 Jul	Mile End parkrun	44:30	35.06	5km
15 Jul	Mile End parkrun	42:46	36.48	5km
8 Jul	Mile End parkrun	43:32	35.84	5km
1 Jul	Mile End parkrun	53:52	28.96	5km
24 Jun	Mile End parkrun	51:27	30.33	5km
17 Jun	Mile End parkrun	44:37	34.97	5km
10 Jun	Mile End parkrun	44:37	34.97	5km
3 Jun	Mile End parkrun	41:33	37.55	5km
28 May	RideLondon-Essex	7:29:39		100mi
27 May	Mile End parkrun	42:44	36.51	5km
20 May	Mile End parkrun	44:05	35.39	5km
13 May	Thames Path parkrun, Woolwich	44:57	34.71	5km
6 May	Mile End parkrun	46:09	33.81	5km
29 Apr	Lancaster parkrun	50:58	30.61	5km
23 Apr	✋ London Marathon			26.2mi
22 Apr	Mile End parkrun	45:29	34.30	5km
15 Apr	Mile End parkrun	52:05	29.96	5km
8 Apr	Mile End parkrun	45:45	34.10	5km
1 Apr	Mile End parkrun	47:11	33.07	5km
25 Mar	Zuiderpark parkrun	43:00	36.28	5km
18 Mar	Valentines parkrun	41:49	37.31	5km
11 Mar	Elgin parkrun	42:44	36.51	5km
4 Mar	Mile End parkrun	40:45	38.29	5km
25 Feb	Mile End parkrun	42:20	36.86	5km
18 Feb	Mile End parkrun	40:27	38.57	5km
11 Feb	Mile End parkrun	40:44	38.30	5km
4 Feb	Mile End parkrun	40:30	38.52	5km
28 Jan	Mile End parkrun	41:11	37.88	5km
21 Jan	Mile End parkrun	39:34	39.43	5km
14 Jan	Mile End parkrun	39:54	39.10	5km
7 Jan	Mile End parkrun	42:02	37.12	5km
1 Jan	Valentines parkrun	44:38	34.96	5km
2022		Result	WAVA	Distance
31 Dec	Mile End parkrun	47:16	33.01	5km
25 Dec	Hackney Marshes parkrun	41:13	37.85	5km
24 Dec	Mile End parkrun	41:09	37.92	5km
17 Dec	Wanstead Flats parkrun	40:19	38.70	5km
10 Dec	Mile End parkrun	39:49	39.19	5km
3 Dec	Mile End parkrun	40:41	38.35	5km
26 Nov	Mile End parkrun	39:24	39.60	5km
19 Nov	Lordship Recreation Ground parkrun	40:41	38.35	5km
12 Nov	Mile End parkrun	40:31	38.51	5km
5 Nov	Mile End parkrun	40:39	38.38	5km
29 Oct	Mile End parkrun	46:42	33.41	5km
22 Oct	Mile End parkrun	40:51	38.19	5km
15 Oct	Mile End parkrun SB	37:22	41.75	5km
8 Oct	The Doctor K Cup	37:53	41.18	5km
8 Oct	Mile End parkrun	39:03	39.95	5km
2 Oct	✋ London Marathon			26.2mi
1 Oct	Mile End parkrun	40:30	38.52	5km
24 Sep	Mile End parkrun	39:17	39.72	5km
17 Sep	Mile End parkrun	37:46	41.31	5km
10 Sep	Hilly Fields parkrun	46:51	33.30	5km
4 Sep	Vitality Big Half SB	3:05:30	37.65	13.1mi
3 Sep	Mile End parkrun	46:44	33.39	5km
27 Aug	Mile End parkrun	39:54	38.77	5km
20 Aug	Mile End parkrun	42:28	36.43	5km
13 Aug	Mile End parkrun	45:32	33.98	5km
6 Aug	Mile End parkrun	46:11	33.50	5km
30 Jul	Mile End parkrun	47:34	32.52	5km
23 Jul	Mile End parkrun	51:20	30.14	5km
16 Jul	Spitfire Scramble 8 person relay	12mi		24hr
16 Jul	Raphael parkrun	43:17	35.74	5km
9 Jul	Mile End parkrun	43:25	35.63	5km
2 Jul	Mile End parkrun	51:10	30.24	5km
25 Jun	Mile End parkrun	44:12	35.00	5km
18 Jun	Mile End parkrun	47:01	32.90	5km
11 Jun	Mile End parkrun	52:34	29.43	5km
4 Jun	Morecambe Prom parkrun	43:38	35.46	5km
28 May	Mile End parkrun	46:55	32.97	5km
21 May	Mile End parkrun	46:27	33.31	5km
14 May	Mile End parkrun	50:51	30.42	5km
7 May	Mile End parkrun	55:06	28.08	5km
1 May	Westminster mile			1mi
30 Apr	Mile End parkrun	44:31	34.75	5km
23 Apr	Mile End parkrun	1:04:01	24.17	5km
9 Apr	Mile End parkrun	53:33	28.89	5km
2 Apr	Mile End parkrun	50:56	30.37	5km
27 Mar	Fetcheveryone Virtual LEJOG			1089mi
27 Mar	Fetcheveryone Cathedral Challenge			700mi
26 Mar	Mile End parkrun	49:21	31.35	5km
19 Mar	Mile End parkrun	50:52	30.41	5km
12 Mar	Cannon Hill parkrun, Birmingham	49:45:00	0.52	5km
5 Feb	Torvean parkrun	49:43	31.12	5km
29 Jan	Torvean parkrun			5km
22 Jan	Mile End parkrun	53:48	28.76	5km
15 Jan	Mile End parkrun	48:16	32.05	5km
8 Jan	Mile End parkrun	48:20	32.01	5km
1 Jan	Mile End parkrun	50:49	30.44	5km
2021		Result	WAVA	Distance
25 Dec	Barking parkrun	43:09	35.85	5km
18 Dec	Linford Wood parkrun	41:26	37.34	5km
11 Dec	Victoria Dock parkrun	48:19	32.02	5km
4 Dec	Mile End parkrun	46:30	33.27	5km
27 Nov	Mile End parkrun	44:35	34.70	5km
20 Nov	Mile End parkrun	43:11	35.83	5km
13 Nov	Charlton parkrun	44:24	34.84	5km
6 Nov	Mile End parkrun	44:39	34.65	5km
30 Oct	Mile End parkrun	45:31	33.99	5km
23 Oct	Mile End parkrun	44:18	34.92	5km
16 Oct	Mile End parkrun	48:14	32.07	5km
9 Oct	Rothay Park parkrun	47:09	32.81	5km
9 Oct	coniston 14			13.9mi
3 Oct	✋ London Marathon			26.2mi
26 Sep	Hackney Half Marathon			13.1mi
25 Sep	Mile End parkrun	41:53	36.94	5km
25 Sep	Hackney Community 5k SB	39:33	39.12	5km
18 Sep	Mile End parkrun	44:40	34.64	5km
11 Sep	Mile End parkrun	55:44	27.76	5km
4 Sep	Mile End parkrun	44:56	34.43	5km
28 Aug	Mile End parkrun	41:28	37.00	5km
22 Aug	The Big Half SB	3:29:56	32.66	13.1mi
21 Aug	Mile End parkrun	42:51	35.80	5km
14 Aug	Mile End parkrun	44:52	34.19	5km
7 Aug	Mile End parkrun	42:28	36.13	5km
31 Jul	Hackney Marshes parkrun	45:45	33.53	5km
24 Jul	Hackney Marshes parkrun	49:57	30.71	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
31 Oct	Fake parkrun			5km
24 Oct	Fake parkrun			5km
17 Oct	Fake parkrun			5km
10 Oct	Fake parkrun			5km
9 Oct	Coniston 14			13.875mi
4 Oct	Virtual London Marathon SB	6:42:27	35.72	26.2mi
3 Oct	Fake parkrun	34:28	44.51	5km
26 Sep	Fake parkrun	30:37	50.11	5km
19 Sep	Fake parkrun	30:54	49.65	5km
12 Sep	Fake parkrun	29:08	52.66	5km
5 Sep	Fake parkrun	33:53	45.28	5km
29 Aug	Fake parkrun	36:49	41.32	5km
22 Aug	Fake parkrun	38:08	39.90	5km
15 Aug	Fake parkrun	34:32	44.06	5km
8 Aug	Fake parkrun	36:40	41.49	5km
1 Aug	Fake parkrun	37:07	40.99	5km
25 Jul	Fake parkrun	36:27	41.74	5km
18 Jul	Fake parkrun	37:09	40.95	5km
11 Jul	Fake parkrun	37:45	40.30	5km
4 Jul	Fake parkrun	34:21	44.29	5km
27 Jun	Fake parkrun	36:18	41.91	5km
20 Jun	Fake parkrun	35:17	43.12	5km
13 Jun	Fake parkrun	29:10	52.16	5km
6 Jun	Fake parkrun	31:30	48.30	5km
30 May	Fake parkrun	36:39	41.51	5km
24 May	Westminster Mile - POSTPONED			1mi
17 May	Virgin Sport Hackney Half Marathon			13.1mi
31 Mar	The Fetch Five PB	51:30	48.19	5mi
21 Mar	Coniston 14			13.9mi
11 Mar	CHASE THE MOON OLYMPIC PARK 5k MARCH	29:49	51.03	5km
1 Mar	The Big Half PB	2:19:29	48.71	13.1mi
29 Feb	Mile End parkrun	28:43	52.98	5km
22 Feb	Mile End parkrun	27:53	54.56	5km
15 Feb	Mile End parkrun	27:59	54.37	5km
12 Feb	CHASE THE MOON OLYMPIC PARK	29:06	52.28	5km
8 Feb	Mile End parkrun	27:30	55.32	5km
1 Feb	Mile End parkrun SB	27:23	55.56	5km
25 Jan	Mile End parkrun	27:56	54.47	5km
18 Jan	Mile End parkrun	30:33	49.80	5km
11 Jan	Mile End parkrun	28:10	54.02	5km
8 Jan	CHASE THE MOON OLYMPIC PARK JANUARY	28:16	53.82	5km
4 Jan	Mile End parkrun	29:24	51.75	5km
1 Jan	Grovelands parkrun, Enfield	29:21	51.84	5km
1 Jan	Oak Hill parkrun	29:12	52.10	5km
2019		Result	WAVA	Distance
28 Dec	Mile End parkrun	28:00	54.34	5km
25 Dec	Hartlepool parkrun PB	25:43	59.16	5km
21 Dec	York parkrun	26:33	57.30	5km
14 Dec	Mile End parkrun	28:26	53.51	5km
11 Dec	Runthrough Chase The Moon Olympic Park December PB	55:46	55.62	10km
7 Dec	Hackney Marshes parkrun	27:03	56.25	5km
30 Nov	Mile End parkrun	28:33	53.29	5km
23 Nov	Mile End parkrun	31:43	47.97	5km
16 Nov	Mile End parkrun	28:14	53.89	5km
13 Nov	Runthrough Chase The Moon Olympic Park November 5k	26:34	57.27	5km
9 Nov	Mile End parkrun	28:53	52.68	5km
2 Nov	Mile End parkrun	30:40	49.61	5km
31 Oct	RunThrough London Halloween 5k & 10k	28:15	53.86	5km
26 Oct	Mile End parkrun	28:02	54.27	5km
19 Oct	Mile End parkrun	28:36	53.20	5km
12 Oct	Mile End parkrun	28:41	53.04	5km
6 Oct	Baxters Loch Ness Marathon PB	5:38:09	42.13	26.2mi
5 Oct	Alness parkrun	52:12	29.15	5km
28 Sep	Mile End parkrun	26:56	56.49	5km
21 Sep	Mile End parkrun	28:45	52.92	5km
14 Sep	Mile End parkrun	28:49	52.80	5km
11 Sep	Chase the Sun Olympic Park, September 11	1:10:50	43.79	10km
7 Sep	Mile End parkrun	29:54	50.88	5km
31 Aug	Mile End parkrun	31:18	48.21	5km
24 Aug	Gunpowder parkrun	32:29	46.45	5km
17 Aug	Mile End parkrun	32:00	47.15	5km
10 Aug	Mile End parkrun	32:57	45.79	5km
7 Aug	Chase the Sun Olympic Park – August	1:10:53	43.38	10km
3 Aug	Mile End parkrun	31:21	48.13	5km
27 Jul	Mile End parkrun	32:02	47.10	5km
20 Jul	Westpark parkrun	33:43	44.75	5km
13 Jul	Harrow Lodge parkrun	35:27	42.56	5km
13 Jul	Spitfire Scramble	29mi		24hr
6 Jul	Mile End parkrun	33:37	44.89	5km
3 Jul	J.P. Morgan Corporate Challenge PB	39:05	43.43	5.6km
29 Jun	Mile End parkrun	1:02:38	24.09	5km
22 Jun	Mile End parkrun	33:10	45.50	5km
15 Jun	Sherwood Pines parkrun	37:23	40.36	5km
8 Jun	Mile End parkrun	33:10	45.50	5km
1 Jun	Mile End parkrun	35:15	42.81	5km
27 May	Vitality London 10,000	1:15:07	40.93	10km
26 May	Westminster Mile SB	9:09	48.43	1mi
25 May	Hackney Marshes parkrun	34:52	43.28	5km
19 May	Virgin Sport Hackney Half Marathon SB	2:58:09	37.79	13.1mi
18 May	Virgin Sport Hackney Community 5k	39:29	38.22	5km
11 May	Stewart parkrun, Middlesbrough	36:28	41.38	5km
4 May	Hackney Marshes parkrun	36:45	41.06	5km
28 Apr	✋ London Marathon			26.2mi
27 Apr	Mile End parkrun	37:48	39.92	5km
20 Apr	Mile End parkrun	39:38	38.07	5km
14 Apr	BM10k	1:18:42	39.07	10km
13 Apr	East Brighton parkrun	41:07	36.70	5km
6 Apr	Mile End parkrun	41:54	36.01	5km
30 Mar	Whinlatter Forest parkrun	55:57	26.97	5km
23 Mar	Mile End parkrun	46:07	32.72	5km
16 Mar	Mile End parkrun	51:09	29.50	5km
10 Mar	The Big Half	3:19:38	33.73	13.1mi
9 Mar	Mile End parkrun	46:48	32.24	5km
2 Mar	Mile End parkrun	49:31	30.47	5km
23 Feb	Mile End parkrun	58:09	25.95	5km
16 Feb	Mile End parkrun	44:16	34.09	5km
5 Jan	Mile End parkrun	43:20	34.82	5km
1 Jan	Peckham Rye parkrun	43:02	35.06	5km
1 Jan	Catford parkrun	43:53	34.38	5km
2018		Result	WAVA	Distance
25 Dec	Barking parkrun	45:23	33.25	5km
24 Nov	Mile End parkrun	57:00	26.47	5km
17 Nov	Victoria Dock parkrun	38:26	39.26	5km
10 Nov	Mile End parkrun	38:51	38.84	5km
3 Nov	Mile End parkrun	40:00	37.72	5km
1 Nov	RunThrough London Halloween 5k	38:59	38.71	5km
27 Oct	Mile End parkrun	42:29	35.52	5km
27 Oct	Poppy Run London	44:50	33.66	5km
20 Oct	Flatts Lane parkrun	50:08	30.10	5km
13 Oct	Mile End parkrun	38:18	39.40	5km
6 Oct	Mile End parkrun	51:46	29.15	5km
29 Sep	Mile End parkrun	41:36	36.27	5km
22 Sep	Mile End parkrun	39:53	37.83	5km
15 Sep	Mile End parkrun	38:16	39.43	5km
8 Sep	Queen Elizabeth parkrun	47:20	31.88	5km
1 Sep	Mile End parkrun	35:52	41.73	5km
25 Aug	Mile End parkrun	50:46	29.48	5km
18 Aug	Mile End parkrun	34:03	43.95	5km
11 Aug	Mile End parkrun	37:08	40.30	5km
4 Aug	Mile End parkrun	50:11	29.82	5km
14 Jul	Bushy parkrun	42:36	35.13	5km
5 Jul	JP Morgan Corporate Challenge PB	43:12	39.20	3.5mi
23 Jun	Inverness parkrun	37:02	40.41	5km
9 Jun	Guernsey parkrun	34:23	43.53	5km
2 Jun	Jersey parkrun	32:04	46.67	5km
28 May	Vitality London 10,000	1:07:39	45.06	10km
27 May	Westminster Mile PB	8:42	50.53	1mi
19 May	Virgin Sport Hackney 5km	32:19	46.31	5km
22 Apr	London Marathon SB	6:04:13	38.41	26.2mi
15 Apr	Victoria Park Spring 10K	1:05:52	46.28	10km
14 Apr	Northala Fields parkrun	30:57	48.36	5km
31 Mar	Victoria Dock parkrun	30:38	48.86	5km
4 Mar	The Big Half SB	2:30:06	44.45	13.1mi
3 Mar	Wanstead Flats parkrun	34:50	42.97	5km
24 Feb	Beckton parkrun	31:22	47.71	5km
14 Feb	CHASE THE MOON OLYMPIC PARK 5K - 14TH FEBRUARY	31:37	47.34	5km
11 Feb	Victoria Park 10K Winter Series - Race 2 - February	1:05:33	46.50	10km
3 Feb	Burgess parkrun	32:17	46.36	5km
27 Jan	Bushy parkrun SB	30:05	49.75	5km
21 Jan	Victoria Park 10K Winter Series - Race 1 SB	1:02:59	48.40	10km
1 Jan	Peckham Rye parkrun	30:20	49.34	5km
1 Jan	Southwark parkrun	31:10	48.02	5km
2017		Result	WAVA	Distance
25 Dec	Darlington South Park parkrun	30:02	49.83	5km
2 Dec	Orpington parkrun	30:25	49.20	5km
26 Nov	World AIDS Day Red Run	1:02:00	49.16	10km
11 Nov	Perth parkrun SB	29:42	50.39	5km
8 Nov	Chase The Moon Olympic Park 10k SB	1:01:30	49.56	10km
21 Oct	Gunnersbury parkrun	30:09	49.64	5km
8 Oct	Royal Parks Half Marathon SB	2:25:06	45.98	13.1mi
30 Sep	Barking parkrun	30:00	49.89	5km
19 Aug	Tooting Common parkrun	32:37	45.51	5km
5 Aug	Roding Valley parkrun	31:26	47.23	5km
22 Jul	Beckenham Place parkrun	31:58	46.44	5km
2 Jul	Great Newham London Run	1:06:34	45.40	10km
29 Apr	Harrow Lodge parkrun	33:15	44.65	5km
23 Apr	✋ London Marathon			26.2mi
1 Jan	Southwark parkrun	31:10	47.63	5km
2016		Result	WAVA	Distance
31 Dec	Mile End parkrun	31:01	47.86	5km
25 Dec	Albert parkrun, Middlesbrough	31:24	47.28	5km
24 Dec	Tees Barrage parkrun	32:23	45.84	5km
17 Dec	Mile End parkrun	29:20	50.61	5km
10 Dec	Mile End parkrun	42:32	34.90	5km
3 Dec	Mile End parkrun	28:32	52.03	5km
26 Nov	Mile End parkrun	28:47	51.58	5km
19 Nov	Mile End parkrun	29:02	51.13	5km
12 Nov	Mile End parkrun	29:20	50.61	5km
5 Nov	Mile End parkrun	28:52	51.43	5km
29 Oct	Mile End parkrun	27:52	53.27	5km
22 Oct	Mile End parkrun	40:04	37.05	5km
15 Oct	Mile End parkrun	27:41	53.63	5km
8 Oct	Mile End parkrun	27:46	53.46	5km
1 Oct	Mile End parkrun	28:15	52.55	5km
24 Sep	Mile End parkrun	27:34	53.85	5km
17 Sep	Mile End parkrun	27:44	53.53	5km
10 Sep	Mile End parkrun	27:34	53.85	5km
3 Sep	Mile End parkrun SB	27:10	54.64	5km
27 Aug	Mile End parkrun	27:19	53.91	5km
20 Aug	Mile End parkrun	27:58	52.66	5km
13 Aug	Mile End parkrun	28:23	51.88	5km
30 Jul	Mile End parkrun	27:44	53.10	5km
23 Jul	Mile End parkrun	28:08	52.34	5km
16 Jul	Mile End parkrun	28:49	51.10	5km
9 Jul	Mile End parkrun	29:42	49.58	5km
2 Jul	Mile End parkrun	28:48	51.13	5km
25 Jun	Mile End parkrun	42:15	34.85	5km
18 Jun	Mile End parkrun	28:46	51.19	5km
11 Jun	Mile End parkrun	29:38	49.69	5km
4 Jun	Mile End parkrun	29:04	50.66	5km
28 May	Mile End parkrun	28:54	50.96	5km
21 May	Mile End parkrun	29:43	49.56	5km
7 May	Mile End parkrun	29:13	50.40	5km
30 Apr	Mile End parkrun	29:15	50.35	5km
23 Apr	Mile End parkrun	29:50	49.36	5km
16 Apr	Mile End parkrun	30:15	48.68	5km
2 Apr	Mile End parkrun	30:38	48.07	5km
26 Mar	Mile End parkrun	30:59	47.53	5km
19 Mar	Mile End parkrun	31:18	47.05	5km
12 Mar	Mile End parkrun	29:41	49.61	5km
5 Mar	Mile End parkrun	29:16	50.32	5km
20 Feb	Mile End parkrun	29:32	49.86	5km
13 Feb	Mile End parkrun	30:13	48.74	5km
6 Feb	Mile End parkrun	32:08	45.83	5km
30 Jan	Mile End parkrun	31:03	47.43	5km
23 Jan	Mile End parkrun	30:58	47.55	5km
16 Jan	Mile End parkrun	30:21	48.52	5km
9 Jan	Mile End parkrun	29:46	49.47	5km
2015		Result	WAVA	Distance
26 Dec	Mile End parkrun	41:39	35.36	5km
19 Dec	Mile End parkrun	30:35	48.15	5km
12 Dec	Mile End parkrun SB	30:08	48.87	5km
5 Dec	Mile End parkrun	31:34	46.65	5km
28 Nov	Mile End parkrun	32:43	45.01	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	63	44	75	56	89	81	102	168	95	85	118	66	1041
2024	0	0	0	0	3.9	6.1	2.3	1.1	0	0	0	0	13.4
2024	72	55	68	69	80	75	103	138	93	92	108	97	1049
2024	256	267	392	334	435	437	429	338	275	275	292	85	3814
2023	49	47	55	81	72	56	53	67	57	49	60	45	691
2023	0	0	0	0	0	0	0	6	4.1	6.7	0	0	16.8
2023	46	40	47	60	63	64	65	66	71	61	62	80	724
2023	185	267	99	202	300	207	227	289	230	227	157	155	2544
2022	44	32	16	24	54	67	81	65	73	59	46	50	610
2022	45	26	26	32	50	64	97	76	89	61	59	68	693
2022	75	88	177	213	369	403	523	707	583	475	244	150	4006
2021	40	69	87	68	140	203	178	141	95	56	61	51	1189
2021	0	0	0	0	0	0	0	0	0.4	0.4	0	0	0.8
2021	0	4	0	0	0	15	52	54	37	41	48	51	304
2021	60	60	51	74	82	41	405	218	56	203	239	126	1614
2020	81	63	50	40	40	70	88	135	154	42	46	47	857
2020	0	0	4.2	0	0	0	0	0.3	0.3	0	0	0	4.8
2020	181	136	181	0	63	98	141	126	133	37	0	2	1095
2020	28	28	69	0	0	13	94	43	84	61	51	159	631
2019	27	62	69	59	81	140	49	21	19	27	44	75	674
2019	0	1.3	2.7	0.8	0	0	0	0	0.2	0	0	1.1	6
2019	9	7	32	28	39	22	83	121	159	180	121	126	927
2019	0	234	226	194	46	91	18	110	57	67	92	72	1207
2018	0	0	0	0	0	39	61	72	12	35	30	38	287
2018	0	0	0	0	0	0	1.2	0.3	0	0.5	0	0.1	2
2018	0	6	60	30	1	24	35	13	21	16	16	21	244
2018	0	0	0	0	0	0	0	107	58	0	0	0	164
2017	3	0	0	0	0	0	9	19	0	16	9	6	64
2016	0	0	0	0	0	0	0	0	3	0	0	6	9

Sat 23rd Nov Nov 23	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
0mi, 3:00 Cross - Other 1) 0km - 3:00(0/km) 56/72bpm [INFb/km] 6cal Add a comment 0mi, 3:00 Cross - Other 1) 0km - 3:00(0/km) 68/74bpm [INFb/km] 1cal Add a comment 6mi, 34:16 Bike - General 1) 9.67km - 34:16(3:33/km) 114/144bpm [404b/km] 305cal 55/100rpm Add a comment 0.4mi, 3:09 Bike - General 1) 0.65km - 3:09(4:49/km) 99/105bpm [476b/km] 24cal 51/76rpm Add a comment 3.1mi, 38:07 Run - parkrun 1) 0.31km - 2:06(6:42/km) 125/142bpm [838b/km] 28cal 8.95/9.71kmph 2) 0.06km - 38(10:38/km) 132/140bpm [1404b/km] 9cal 5.64/8.6kmph 3) 0.3km - 2:03(6:52/km) 132/145bpm [907b/km] 30cal 8.73/9.77kmph 4) 0.09km - 1:02(11:15/km) 137/146bpm [1540b/km] 15cal 5.34/8.9kmph 5) 0.36km - 2:04(5:44/km) 137/150bpm [786b/km] 32cal 10.46/11.46kmph 6) 0.11km - 1:03(10:03/km) 137/150bpm [1376b/km] 17cal 5.97/10.08kmph 7) 0.32km - 2:04(6:22/km) 137/148bpm [873b/km] 32cal 9.42/10.08kmph 8) 0.1km - 57(9:49/km) 134/147bpm [1315b/km] 13cal 6.11/9kmph 9) 0.21km - 1:22(6:29/km) 138/149bpm [894b/km] 21cal 9.26/10.55kmph 10) 0.09km - 48(9:22/km) 135/147bpm [1265b/km] 11cal 6.4/9.07kmph 11) 0.18km - 1:08(6:17/km) 130/144bpm [817b/km] 15cal 9.54/10.14kmph 12) 0.07km - 41(10:04/km) 135/145bpm [1359b/km] 9cal 5.96/9.47kmph 13) 0.19km - 1:09(6:02/km) 135/145bpm [815b/km] 16cal 9.94/10.25kmph 14) 0.09km - 51(9:50/km) 134/146bpm [1318b/km] 12cal 6.1/10.25kmph 15) 0.15km - 57(6:31/km) 131/142bpm [854b/km] 13cal 9.2/11.25kmph 16) 0.07km - 47(11:06/km) 132/143bpm [1465b/km] 12cal 5.41/9.51kmph 17) 0.2km - 1:14(6:16/km) 134/145bpm [840b/km] 17cal 9.57/10.48kmph 18) 0.09km - 54(9:52/km) 133/146bpm [1313b/km] 13cal 6.08/9.54kmph 19) 0.1km - 40(6:20/km) 126/136bpm [798b/km] 8cal 9.48/10.71kmph 20) 0.2km - 2:04(10:21/km) 130/139bpm [1346b/km] 28cal 5.8/10.28kmph 21) 0.18km - 1:05(5:53/km) 130/140bpm [765b/km] 16cal 10.19/10.68kmph 22) 0.07km - 45(10:24/km) 132/141bpm [1374b/km] 11cal 5.77/10.52kmph 23) 0.11km - 43(6:30/km) 131/139bpm [852b/km] 9cal 9.22/9.67kmph 24) 0.07km - 45(10:28/km) 134/141bpm [1403b/km] 11cal 5.73/9.57kmph 25) 0.11km - 45(6:41/km) 123/134bpm [822b/km] 9cal 8.98/10.55kmph 26) 0.11km - 1:05(9:50/km) 128/138bpm [1258b/km] 14cal 6.1/9.37kmph 27) 0.14km - 58(6:42/km) 125/135bpm [837b/km] 13cal 8.96/10.08kmph 28) 0.11km - 1:07(10:02/km) 129/139bpm [1293b/km] 16cal 5.98/9.24kmph 29) 0.07km - 28(6:54/km) 127/132bpm [875b/km] 5cal 8.7/9.14kmph 30) 0.07km - 49(10:52/km) 134/140bpm [1456b/km] 11cal 5.52/8.97kmph 31) 0.2km - 1:14(6:08/km) 126/136bpm [772b/km] 16cal 9.8/10.55kmph 32) 0.07km - 38(9:38/km) 132/138bpm [1273b/km] 9cal 6.22/9.81kmph 33) 0.09km - 34(6:35/km) 127/132bpm [837b/km] 7cal 9.11/9.98kmph 34) 0.1km - 56(9:26/km) 130/135bpm [1227b/km] 14cal 6.36/9.14kmph 35) 0.17km - 1:05(6:15/km) 133/144bpm [831b/km] 16cal 9.61/10.18kmph 36) 0.04km - 26(9:46/km) 143/146bpm [1396b/km] 7cal 6.15/10.11kmph 37) 0.04km - 13(5:34/km) 138/139bpm [769b/km] 3cal 10.76/12.16kmph Add a comment 0.6mi, 26:26 Walk - General 1) 0.92km - 26:26(28:39/km) 83/105bpm [2378b/km] 157cal 12/77rpm 2.1/8.16kmph Add a comment 5.6mi, 33:41 Bike - General 1) 9.02km - 33:41(3:44/km) 98/131bpm [366b/km] 221cal 55/82rpm Add a comment	2.6mi, 10:07 Bike - Exercise Bike 1) 0km - 10:07(0/km) 107/129bpm [INFb/km] 95cal Add a comment 1.9mi, 29:47 Walk - General 1) 1km - 6:13(6:13/km) 97/121bpm [603b/km] 59cal 57/65rpm 9.66/9.81kmph 2) 1km - 11:11(11:11/km) 98/122bpm [1096b/km] 103cal 58/76rpm 5.36/8.06kmph 3) 1km - 11:27(11:27/km) 99/114bpm [1134b/km] 79cal 58/62rpm 5.24/15.12kmph 4) 0.09km - 55(10:38/km) 108/119bpm [1148b/km] 8cal 55/60rpm 5.65/13.84kmph Add a comment 1.1mi, 22:04 Walk - General 1) 1km - 13:33(13:33/km) 91/107bpm [1233b/km] 92cal 56/64rpm 4.43/7.73kmph 2) 0.69km - 8:31(12:24/km) 92/106bpm [1140b/km] 56cal 53/63rpm 4.84/6.21kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(38:17/km) 85/92bpm [3254b/km] 1cal 8/41rpm 1.57/0kmph Add a comment 1.1mi, 14:39 Run - Run-Walk 1) 0.19km - 1:20(6:49/km) 123/142bpm [839b/km] 17cal 8.8/10.92kmph 2) 0.06km - 45(11:50/km) 135/142bpm [1597b/km] 11cal 5.07/8.56kmph 3) 0.26km - 1:52(7:12/km) 127/138bpm [914b/km] 25cal 8.34/8.8kmph 4) 0.06km - 38(11:15/km) 131/139bpm [1475b/km] 8cal 5.33/8.6kmph 5) 0.15km - 1:00(6:35/km) 125/137bpm [823b/km] 13cal 9.12/10.68kmph 6) 0.05km - 37(11:37/km) 135/141bpm [1569b/km] 9cal 5.16/8.87kmph 7) 0.13km - 53(6:52/km) 129/142bpm [885b/km] 12cal 8.74/9.94kmph 8) 0.08km - 56(11:17/km) 130/143bpm [1466b/km] 14cal 5.32/8.13kmph 9) 0.13km - 52(6:34/km) 128/138bpm [840b/km] 12cal 9.15/9.81kmph 10) 0.07km - 45(11:11/km) 134/141bpm [1499b/km] 11cal 5.36/8.4kmph 11) 0.12km - 49(7:06/km) 130/141bpm [922b/km] 11cal 8.46/9.61kmph 12) 0.06km - 43(12:05/km) 135/145bpm [1631b/km] 10cal 4.96/8.36kmph 13) 0.19km - 1:15(6:28/km) 136/145bpm [879b/km] 19cal 9.28/10.21kmph 14) 0.06km - 40(11:01/km) 136/144bpm [1499b/km] 9cal 5.44/8.33kmph 15) 0.08km - 34(7:09/km) 125/132bpm [894b/km] 6cal 8.39/9.04kmph 16) 0.02km - 30(29:42/km) 127/132bpm [3771b/km] 7cal 2.02/9.07kmph 17) 0.05km - 31(11:27/km) 118/122bpm [1351b/km] 5cal 5.24/8.06kmph Add a comment 0mi, 11 Cross - General 1) 0km - 11(2:26:33/km) 53/55bpm [7768b/km] 0.41/0kmph Add a comment 0.5mi, 10:44 Walk - General 1) 0.86km - 10:44(12:30/km) 90/102bpm [1126b/km] 78cal 56/66rpm 4.8/7.12kmph Add a comment 0mi, 16 Cross - General 1) 0.01km - 16(47:23/km) 59/61bpm [2795b/km] 1.27/0kmph Add a comment 0mi, 30 Cross - General 1) 0.06km - 30(8:11/km) 81/91bpm [663b/km] 2cal 3/52rpm 7.33/1.92kmph Add a comment 0.7mi, 10:01 Walk - General 1) 1km - 8:56(8:56/km) 88/110bpm [786b/km] 59cal 58/68rpm 6.71/9.07kmph 2) 0.13km - 1:05(8:38/km) 89/103bpm [769b/km] 7cal 61/88rpm 6.94/7.83kmph Add a comment 1.5mi, 13:40 Run - General 1) 1.95km - 10:40(5:28/km) 135/144bpm [738b/km] 158cal 10.98/11.99kmph 2) 0.18km - 1:11(6:25/km) 132/142bpm [848b/km] 16cal 9.34/6.85kmph 3) 0.24km - 1:30(6:08/km) 127/133bpm [779b/km] 21cal 9.78/11.76kmph 4) 0.02km - 19(16:51/km) 129/133bpm [2174b/km] 4cal 3.56/8.13kmph Add a comment 0mi, 29 Cross - General 1) 0.03km - 29(19:36/km) 51/54bpm [999b/km] 3.06/0kmph Add a comment 2.5mi, 38:28 Walk - General 1) 1km - 12:55(12:55/km) 84/100bpm [1085b/km] 82cal 58/66rpm 4.64/7.29kmph 2) 1km - 13:12(13:12/km) 80/103bpm [1055b/km] 87cal 54/63rpm 4.55/7.15kmph 3) 1km - 6:03(6:03/km) 83/98bpm [502b/km] 37cal 57/60rpm 9.93/8.26kmph 4) 1km - 5:35(5:35/km) 78/91bpm [436b/km] 35cal 58/73rpm 10.74/8.5kmph 5) 0.04km - 43(16:22/km) 82/94bpm [1342b/km] 5cal 56/58rpm 3.66/31.61kmph Add a comment 0mi, 30 Cross - General 1) 0.01km - 30(34:26/km) 64/72bpm [2203b/km] 1.74/0kmph Add a comment 2.2mi, 31:58 Run - Run-Walk 1) 0.39km - 5:00(12:48/km) 79/103bpm [1011b/km] 29cal 4.69/6.25kmph 2) 0.45km - 3:00(6:39/km) 126/137bpm [839b/km] 44cal 9.01/9.41kmph 3) 0.14km - 1:30(10:54/km) 102/135bpm [1112b/km] 14cal 5.5/9.24kmph 4) 0.68km - 5:00(7:20/km) 128/140bpm [938b/km] 67cal 8.19/9.04kmph 5) 0.21km - 2:30(11:42/km) 100/140bpm [1169b/km] 22cal 5.13/8.56kmph 6) 0.44km - 3:00(6:50/km) 125/136bpm [854b/km] 39cal 8.78/9.94kmph 7) 0.14km - 1:30(11:04/km) 106/134bpm [1174b/km] 15cal 5.42/8.1kmph 8) 0.72km - 5:00(6:57/km) 134/143bpm [930b/km] 70cal 8.64/9.67kmph 9) 0.39km - 5:00(12:40/km) 96/142bpm [1216b/km] 41cal 4.74/8.4kmph 10) 0.04km - 28(12:46/km) 83/86bpm [1060b/km] 3cal 4.7/5.37kmph Add a comment	0.4mi, 7:06 Walk - General 1) 0.59km - 7:06(12:07/km) 85/112bpm [1031b/km] 51cal 56/73rpm 4.95/6.65kmph Add a comment 2.9mi, 20:52 Bike - General 1) 4.67km - 20:52(4:28/km) 113/138bpm [506b/km] 204cal 13.41/53.34kmph Add a comment 0.3mi, 4:56 Walk - General 1) 0.53km - 4:56(9:18/km) 74/80bpm [688b/km] 33cal 57/60rpm 6.45/8.23kmph Add a comment 0mi, 10 Cross - General 1) 0.02km - 10(10:13/km) 63/65bpm [643b/km] 5.88/1.65kmph Add a comment 0.8mi, 13:20 Walk - General 1) 1km - 10:10(10:10/km) 75/86bpm [762b/km] 72cal 57/61rpm 5.9/9.74kmph 2) 0.35km - 3:10(9:11/km) 81/91bpm [743b/km] 21cal 57/60rpm 6.54/7.32kmph Add a comment 0mi, 20 Cross - General 1) 0.01km - 20(36:17/km) 61/62bpm [2213b/km] 1.65/0kmph Add a comment 0.8mi, 13:09 Walk - General 1) 1km - 9:55(9:55/km) 80/91bpm [793b/km] 69cal 57/67rpm 6.05/29.12kmph 2) 0.32km - 3:14(9:59/km) 78/84bpm [778b/km] 28cal 58/61rpm 6.02/7.56kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(33:28/km) 70/74bpm [2343b/km] 1cal 2/27rpm 1.79/0kmph Add a comment 1.2mi, 13:25 Walk - General 1) 1km - 7:22(7:22/km) 87/98bpm [642b/km] 57cal 59/90rpm 8.14/9.94kmph 2) 0.91km - 6:02(6:37/km) 86/102bpm [569b/km] 49cal 60/65rpm 9.07/11.79kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(33:12/km) 84/88bpm [2788b/km] 1cal 1.81/0kmph Add a comment 2.1mi, 25:02 Run - Run-Walk 1) 0.07km - 1:07(15:05/km) 79/85bpm [1191b/km] 5cal 3.98/4.87kmph 2) 0.33km - 2:24(7:13/km) 118/132bpm [852b/km] 28cal 8.31/8.83kmph 3) 0.05km - 29(10:35/km) 126/132bpm [1334b/km] 6cal 5.67/8.73kmph 4) 0.23km - 1:38(7:10/km) 123/132bpm [882b/km] 21cal 8.36/9.07kmph 5) 0.04km - 25(10:09/km) 127/132bpm [1290b/km] 6cal 5.91/8.73kmph 6) 0.18km - 1:11(6:37/km) 125/133bpm [827b/km] 17cal 9.06/9.64kmph 7) 0.05km - 32(11:48/km) 129/134bpm [1523b/km] 8cal 5.08/9.44kmph 8) 0.27km - 1:55(7:00/km) 127/134bpm [890b/km] 28cal 8.56/10.11kmph 9) 0.05km - 31(11:11/km) 129/134bpm [1444b/km] 8cal 5.36/9.31kmph 10) 0.27km - 1:45(6:26/km) 129/138bpm [831b/km] 26cal 9.32/9.77kmph 11) 0.05km - 33(11:11/km) 130/137bpm [1455b/km] 8cal 5.36/9.61kmph 12) 0.33km - 2:04(6:20/km) 128/137bpm [810b/km] 30cal 9.49/10.61kmph 13) 0.06km - 34(9:50/km) 129/137bpm [1269b/km] 7cal 6.1/9.94kmph 14) 0.14km - 1:11(8:16/km) 124/132bpm [1025b/km] 14cal 7.25/9.87kmph 15) 0.04km - 22(9:33/km) 126/131bpm [1202b/km] 5cal 6.29/6.31kmph 16) 0.17km - 1:06(6:26/km) 122/132bpm [785b/km] 15cal 9.33/10.78kmph 17) 0.04km - 35(13:29/km) 124/132bpm [1672b/km] 8cal 4.45/8.97kmph 18) 0.23km - 1:30(6:34/km) 124/139bpm [815b/km] 19cal 9.13/10.58kmph 19) 0.06km - 34(9:27/km) 131/139bpm [1239b/km] 8cal 6.34/8.8kmph 20) 0.19km - 1:08(6:02/km) 124/134bpm [749b/km] 13cal 9.94/11.19kmph 21) 0.05km - 30(9:41/km) 128/134bpm [1240b/km] 7cal 6.19/8.87kmph 22) 0.17km - 1:06(6:34/km) 121/128bpm [795b/km] 12cal 9.13/9.21kmph 23) 0.01km - 9(13:21/km) 127/129bpm [1694b/km] 2cal 4.5/8.63kmph 24) 0.06km - 21(6:28/km) 129/132bpm [833b/km] 5cal 9.29/11.32kmph 25) 0.01km - 17(48:13/km) 127/131bpm [6123b/km] 3cal 1.25/7.83kmph 26) 0.16km - 50(5:09/km) 124/128bpm [639b/km] 11cal 11.64/12.02kmph 27) 0.03km - 12(5:49/km) 124/127bpm [721b/km] 3cal 10.32/9.74kmph Add a comment	0.8mi, 17:21 Walk - General 1) 1km - 13:29(13:29/km) 99/118bpm [1335b/km] 102cal 55/60rpm 4.45/7.79kmph 2) 0.32km - 3:52(12:03/km) 96/116bpm [1157b/km] 28cal 55/60rpm 4.98/9.84kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(42:48/km) 103/110bpm [4409b/km] 3cal 26/72rpm 1.4/2.12kmph Add a comment 7.9mi, 47:09 Bike - General 1) 5km - 17:36(3:31/km) 121/142bpm [426b/km] 197cal 17.05/46.32kmph 2) 5km - 19:53(3:59/km) 118/144bpm [469b/km] 189cal 15.08/26.77kmph 3) 2.67km - 9:40(3:37/km) 118/142bpm [428b/km] 88cal 16.56/25.63kmph Add a comment 5.5mi, 1:19:13 Walk - General 1) 1km - 8:36(8:36/km) 93/107bpm [800b/km] 63cal 55/73rpm 6.98/9.17kmph 2) 1km - 5:03(5:03/km) 98/113bpm [495b/km] 49cal 57/62rpm 11.87/24.35kmph 3) 1km - 3:32(3:32/km) 97/105bpm [342b/km] 24cal 59/61rpm 17.01/7.59kmph 4) 1km - 6:28(6:28/km) 94/112bpm [608b/km] 43cal 58/62rpm 9.28/27.04kmph 5) 1km - 11:28(11:28/km) 94/107bpm [1077b/km] 77cal 58/70rpm 5.23/8.16kmph 6) 1km - 10:42(10:42/km) 94/104bpm [1005b/km] 76cal 58/61rpm 5.61/8.06kmph 7) 1km - 11:28(11:28/km) 99/113bpm [1136b/km] 80cal 59/64rpm 5.23/8.6kmph 8) 1km - 11:28(11:28/km) 100/111bpm [1147b/km] 86cal 58/63rpm 5.23/6.08kmph 9) 0.87km - 10:28(12:00/km) 102/122bpm [1225b/km] 79cal 57/62rpm 5/7.69kmph Add a comment 0.1mi, 2:18 Cross - General 1) 0.11km - 2:18(21:15/km) 79/85bpm [1679b/km] 14cal 2.82/3.16kmph Add a comment 1.3mi, 14:44 Run - Run-Walk 1) 0.56km - 3:29(6:14/km) 133/146bpm [829b/km] 49cal 9.63/10.92kmph 2) 0.06km - 38(11:20/km) 133/143bpm [1506b/km] 9cal 5.3/8.36kmph 3) 0.19km - 1:10(6:06/km) 134/146bpm [817b/km] 17cal 9.84/10.55kmph 4) 0.07km - 43(10:30/km) 136/147bpm [1428b/km] 11cal 5.72/10.01kmph 5) 0.18km - 1:11(6:34/km) 134/146bpm [880b/km] 17cal 9.14/10.25kmph 6) 0.04km - 42(16:42/km) 137/146bpm [2288b/km] 11cal 3.59/6.62kmph 7) 0.21km - 1:35(7:31/km) 130/148bpm [977b/km] 23cal 7.98/9.64kmph 8) 0.1km - 1:03(10:02/km) 142/153bpm [1425b/km] 16cal 5.98/5.78kmph 9) 0.2km - 1:10(5:42/km) 133/147bpm [758b/km] 15cal 10.53/12.02kmph 10) 0.09km - 44(7:57/km) 136/147bpm [1081b/km] 11cal 7.55/9.31kmph 11) 0.27km - 1:32(5:35/km) 133/144bpm [743b/km] 20cal 10.75/10.58kmph 12) 0.08km - 49(10:16/km) 127/142bpm [1304b/km] 11cal 5.84/8.5kmph Add a comment 0mi, 21 Cross - General 1) 0.02km - 21(20:37/km) 60/65bpm [1237b/km] 2/26rpm 2.91/2.22kmph Add a comment 0.9mi, 16:47 Walk - General 1) 1km - 10:35(10:35/km) 73/92bpm [773b/km] 56cal 48/62rpm 5.67/16.39kmph 2) 0.39km - 6:12(16:06/km) 74/93bpm [1191b/km] 41cal 48/65rpm 3.73/6.82kmph Add a comment 1.6mi, 27:44 Walk - General 1) 1km - 12:33(12:33/km) 86/102bpm [1079b/km] 77cal 54/75rpm 4.78/7.39kmph 2) 1km - 9:21(9:21/km) 84/106bpm [785b/km] 66cal 55/63rpm 6.42/9.81kmph 3) 0.63km - 5:51(9:13/km) 86/102bpm [792b/km] 43cal 57/67rpm 6.51/9.57kmph Add a comment 0mi, 55 Cross - General 1) 0.01km - 55(1:38:41/km) 69/73bpm [6810b/km] 3cal 0.61/2.69kmph Add a comment 2.2mi, 31:40 Run - Intervals 1) 0.38km - 5:00(13:18/km) 82/98bpm [1091b/km] 29cal 4.51/8.26kmph 2) 0.22km - 1:30(6:49/km) 121/138bpm [825b/km] 19cal 8.8/10.68kmph 3) 0.18km - 2:00(11:07/km) 103/136bpm [1145b/km] 20cal 5.4/7.86kmph 4) 0.25km - 1:30(5:55/km) 125/140bpm [739b/km] 20cal 10.15/10.55kmph 5) 0.18km - 2:00(11:22/km) 110/142bpm [1250b/km] 22cal 5.28/9.04kmph 6) 0.24km - 1:30(6:11/km) 129/144bpm [798b/km] 22cal 9.7/10.01kmph 7) 0.19km - 2:00(10:43/km) 112/145bpm [1200b/km] 20cal 5.6/9.44kmph 8) 0.24km - 1:30(6:23/km) 128/143bpm [816b/km] 20cal 9.41/9.74kmph 9) 0.18km - 2:00(11:14/km) 111/144bpm [1246b/km] 23cal 5.34/9.24kmph 10) 0.23km - 1:30(6:30/km) 127/140bpm [825b/km] 20cal 9.24/11.05kmph 11) 0.21km - 2:00(9:31/km) 108/139bpm [1028b/km] 20cal 6.3/9.67kmph 12) 0.2km - 1:30(7:26/km) 128/141bpm [951b/km] 20cal 8.07/9.94kmph 13) 0.17km - 2:00(11:37/km) 111/139bpm [1290b/km] 19cal 5.16/9.14kmph 14) 0.53km - 5:00(9:28/km) 105/132bpm [994b/km] 46cal 6.34/12.63kmph 15) 0.06km - 40(10:52/km) 90/95bpm [979b/km] 4cal 5.52/5.31kmph Add a comment 0mi, 10 Cross - General 1) 0km - 10(1:13:20/km) 76/79bpm [5573b/km] 26/42rpm 0.82/2.72kmph Add a comment 0.8mi, 12:43 Run - Run-Walk 1) 0.5km - 6:24(12:52/km) 84/111bpm [1080b/km] 36cal 4.67/6.08kmph 2) 0.12km - 50(6:58/km) 106/120bpm [738b/km] 9cal 8.62/9.94kmph 3) 0.21km - 1:53(9:06/km) 110/125bpm [1000b/km] 21cal 6.6/9.61kmph 4) 0.05km - 36(12:16/km) 121/127bpm [1483b/km] 8cal 4.9/7.93kmph 5) 0.11km - 48(7:30/km) 113/122bpm [847b/km] 10cal 8.01/8.7kmph 6) 0.06km - 43(11:35/km) 115/122bpm [1332b/km] 8cal 5.18/8.6kmph 7) 0.15km - 57(6:23/km) 118/134bpm [754b/km] 11cal 9.39/9.27kmph 8) 0.04km - 33(13:47/km) 126/133bpm [1737b/km] 8cal 4.35/9.17kmph Add a comment	0.3mi, 5:39 Walk - General 1) 0.47km - 5:39(12:02/km) 89/103bpm [1071b/km] 37cal 52/62rpm 4.99/6.45kmph Add a comment 0.6mi, 12:15 Walk - General 1) 0.97km - 12:15(12:42/km) 85/110bpm [1079b/km] 84cal 53/62rpm 4.73/8.26kmph Add a comment 2.6mi, 16:03 Bike - General 1) 4.2km - 16:03(3:49/km) 110/132bpm [420b/km] 148cal 15.72/39.94kmph Add a comment 0.3mi, 4:14 Walk - General 1) 0.53km - 4:14(8:03/km) 74/89bpm [595b/km] 25cal 38/61rpm 7.46/123.56kmph Add a comment 1.7mi, 16:18 Walk - General 1) 1km - 7:01(7:01/km) 94/102bpm [659b/km] 51cal 59/90rpm 8.55/10.48kmph 2) 1km - 6:05(6:05/km) 98/118bpm [596b/km] 47cal 59/83rpm 9.86/9.67kmph 3) 0.7km - 3:13(4:36/km) 89/99bpm [410b/km] 27cal 57/62rpm 13.04/9.87kmph Add a comment 0.1mi, 33 Cross - General 1) 0.12km - 33(4:42/km) 102/111bpm [480b/km] 5cal 20/73rpm 12.75/1.95kmph Add a comment 1.4mi, 12:57 Run - Run-Walk 1) 0.35km - 1:59(5:39/km) 127/146bpm [717b/km] 27cal 10.62/36.95kmph 2) 0.06km - 40(10:51/km) 137/146bpm [1487b/km] 10cal 5.53/10.11kmph 3) 0.29km - 1:44(6:02/km) 138/147bpm [834b/km] 27cal 9.93/11.99kmph 4) 0.05km - 38(12:00/km) 137/147bpm [1645b/km] 10cal 5/6.31kmph 5) 0.14km - 41(5:04/km) 135/147bpm [685b/km] 10cal 11.83/13.07kmph 6) 0.19km - 43(3:51/km) 138/146bpm [532b/km] 11cal 15.57/58.72kmph 7) 0.23km - 1:01(4:24/km) 136/148bpm [599b/km] 15cal 13.63/12.9kmph 8) 0.07km - 48(11:30/km) 138/149bpm [1586b/km] 13cal 5.22/10.78kmph 9) 0.33km - 1:02(3:08/km) 133/142bpm [418b/km] 15cal 19.11/11.29kmph 10) 0.17km - 45(4:32/km) 137/146bpm [621b/km] 11cal 13.24/65.64kmph 11) 0.13km - 54(6:42/km) 135/146bpm [904b/km] 12cal 8.96/10.52kmph 12) 0.07km - 55(12:20/km) 137/146bpm [1689b/km] 14cal 4.87/10.31kmph 13) 0.2km - 1:07(5:39/km) 126/134bpm [713b/km] 16cal 10.61/12.63kmph Add a comment 0mi, 25 Cross - General 1) 0.01km - 25(47:22/km) 64/68bpm [3031b/km] 1.27/2.08kmph Add a comment 0.8mi, 14:44 Walk - General 1) 1km - 11:20(11:20/km) 84/107bpm [952b/km] 95cal 59/89rpm 5.3/55.66kmph 2) 0.28km - 3:24(12:17/km) 86/95bpm [1056b/km] 20cal 59/62rpm 4.89/6.08kmph Add a comment 0mi, 41 Cross - General 1) 0.02km - 41(28:36/km) 73/77bpm [2088b/km] 3cal 2.1/0kmph Add a comment 2.2mi, 32:11 Run - Intervals 1) 0.47km - 5:00(10:41/km) 83/94bpm [886b/km] 36cal 5.62/7.49kmph 2) 0.23km - 1:30(6:31/km) 121/138bpm [789b/km] 19cal 9.21/9.77kmph 3) 0.19km - 2:00(10:28/km) 101/139bpm [1057b/km] 20cal 5.73/8.94kmph 4) 0.23km - 1:30(6:36/km) 124/140bpm [819b/km] 21cal 9.08/9.51kmph 5) 0.18km - 2:00(11:15/km) 106/137bpm [1192b/km] 18cal 5.34/9.74kmph 6) 0.22km - 1:30(6:55/km) 132/143bpm [913b/km] 22cal 8.68/10.95kmph 7) 0.19km - 2:00(10:45/km) 111/141bpm [1193b/km] 21cal 5.58/8.83kmph 8) 0.23km - 1:30(6:34/km) 129/141bpm [847b/km] 19cal 9.14/10.65kmph 9) 0.19km - 2:00(10:36/km) 109/142bpm [1156b/km] 21cal 5.66/9.1kmph 10) 0.25km - 1:30(6:03/km) 131/144bpm [792b/km] 22cal 9.92/10.65kmph 11) 0.16km - 2:00(12:52/km) 114/144bpm [1468b/km] 22cal 4.66/9.34kmph 12) 0.23km - 1:30(6:30/km) 128/142bpm [831b/km] 21cal 9.24/10.21kmph 13) 0.17km - 2:00(11:29/km) 109/142bpm [1252b/km] 19cal 5.22/9.21kmph 14) 0.48km - 5:00(10:25/km) 93/109bpm [969b/km] 40cal 5.76/8.63kmph 15) 0.1km - 1:11(12:18/km) 99/110bpm [1217b/km] 12cal 4.88/7.19kmph Add a comment 0mi, 21 Cross - General 1) 0.02km - 21(22:28/km) 68/72bpm [1528b/km] 31/49rpm 2.67/2.89kmph Add a comment 0.6mi, 10:05 Run - Run-Walk 1) 0.2km - 3:08(15:22/km) 83/114bpm [1275b/km] 20cal 3.91/5.81kmph 2) 0.08km - 29(6:18/km) 103/119bpm [649b/km] 4cal 9.52/8.63kmph 3) 0.05km - 34(12:32/km) 121/124bpm [1517b/km] 7cal 4.78/8.23kmph 4) 0.09km - 33(6:22/km) 123/128bpm [783b/km] 7cal 9.42/9.81kmph 5) 0.05km - 31(11:26/km) 126/130bpm [1441b/km] 7cal 5.25/9.24kmph 6) 0.15km - 1:00(6:52/km) 119/128bpm [818b/km] 14cal 8.73/9.31kmph 7) 0.05km - 32(11:10/km) 126/130bpm [1408b/km] 8cal 5.37/8.94kmph 8) 0.1km - 46(7:38/km) 117/126bpm [894b/km] 9cal 7.85/9.87kmph 9) 0.05km - 29(8:49/km) 126/128bpm [1111b/km] 6cal 6.8/8kmph 10) 0.13km - 52(6:50/km) 124/133bpm [846b/km] 12cal 8.79/10.58kmph 11) 0.09km - 1:11(13:01/km) 110/133bpm [1432b/km] 12cal 4.61/9.64kmph Add a comment	0.5mi, 10:57 Walk - General 1) 0.82km - 10:57(13:17/km) 77/91bpm [1023b/km] 75cal 47/63rpm 4.51/6.55kmph Add a comment 0mi, 1:09:44 Cross - Strength Add a comment 0.4mi, 7:37 Walk - General 1) 0.64km - 7:37(11:49/km) 78/103bpm [921b/km] 52cal 56/61rpm 5.08/7.66kmph Add a comment 1.8mi, 13:07 Bike - General 1) 2.94km - 13:07(4:28/km) 94/123bpm [419b/km] 64cal 13.46/21.16kmph Add a comment 0.9mi, 15:18 Walk - General 1) 1km - 11:39(11:39/km) 78/92bpm [909b/km] 72cal 57/64rpm 5.15/17.6kmph 2) 0.45km - 3:38(8:03/km) 80/91bpm [644b/km] 24cal 57/60rpm 7.46/10.14kmph Add a comment 0mi, 20 Cross - General 1) 0.01km - 20(56:12/km) 51/53bpm [2866b/km] 1.07/0kmph Add a comment 0.8mi, 9:41 Walk - General 1) 1km - 6:10(6:10/km) 79/98bpm [487b/km] 51cal 57/65rpm 9.73/17.9kmph 2) 0.32km - 3:31(10:50/km) 83/100bpm [899b/km] 31cal 57/61rpm 5.54/9.14kmph Add a comment 0.1mi, 25 Cross - General 1) 0.17km - 25(2:32/km) 58/69bpm [147b/km] 23.75/4.06kmph Add a comment 1.4mi, 11:34 Walk - General 1) 1km - 5:31(5:31/km) 82/92bpm [452b/km] 43cal 57/113rpm 10.89/33.79kmph 2) 1km - 3:39(3:39/km) 82/100bpm [299b/km] 28cal 60/63rpm 16.46/11.29kmph 3) 0.31km - 2:25(7:49/km) 83/93bpm [648b/km] 21cal 60/62rpm 7.68/10.48kmph Add a comment 0.2mi, 13 Cross - General 1) 0.25km - 13(53/km) 69/74bpm [61b/km] 67.43/4.1kmph Add a comment 2.4mi, 32:06 Run - Intervals 1) 0.44km - 5:00(11:18/km) 84/95bpm [950b/km] 37cal 5.31/7.02kmph 2) 0.24km - 1:30(6:08/km) 124/141bpm [760b/km] 20cal 9.8/10.65kmph 3) 0.18km - 2:00(11:21/km) 110/142bpm [1249b/km] 18cal 5.28/9.94kmph 4) 0.18km - 1:30(8:26/km) 120/132bpm [1012b/km] 15cal 7.12/10.28kmph 5) 0.19km - 2:00(10:25/km) 109/131bpm [1135b/km] 17cal 5.76/9.94kmph 6) 0.22km - 1:30(6:41/km) 121/135bpm [809b/km] 19cal 8.97/9.57kmph 7) 0.22km - 2:00(9:13/km) 115/137bpm [1059b/km] 17cal 6.52/9.04kmph 8) 0.23km - 1:30(6:32/km) 129/139bpm [843b/km] 19cal 9.18/10.48kmph 9) 0.21km - 2:00(9:32/km) 110/141bpm [1048b/km] 21cal 6.3/9.44kmph 10) 0.24km - 1:30(6:10/km) 127/141bpm [782b/km] 18cal 9.74/10.81kmph 11) 0.19km - 2:00(10:31/km) 114/143bpm [1199b/km] 17cal 5.71/9.87kmph 12) 0.27km - 1:30(5:33/km) 125/140bpm [694b/km] 18cal 10.8/10.75kmph 13) 0.22km - 2:00(9:15/km) 111/139bpm [1027b/km] 18cal 6.49/10.52kmph 14) 0.65km - 5:00(7:39/km) 97/128bpm [742b/km] 45cal 7.84/12.36kmph 15) 0.12km - 1:06(9:28/km) 97/116bpm [918b/km] 8cal 6.34/9.47kmph Add a comment 0mi, 24 Cross - General 1) 0.01km - 24(34:18/km) 72/78bpm [2469b/km] 36/42rpm 1.75/2.32kmph Add a comment 0.8mi, 11:25 Run - Run-Walk 1) 0.22km - 3:01(13:55/km) 83/105bpm [1155b/km] 20cal 4.31/5.64kmph 2) 0.16km - 1:05(6:35/km) 108/129bpm [712b/km] 12cal 9.1/12.12kmph 3) 0.06km - 37(10:51/km) 126/130bpm [1366b/km] 8cal 5.53/9.94kmph 4) 0.19km - 1:11(6:19/km) 143/163bpm [903b/km] 20cal 9.5/10.25kmph 5) 0.04km - 27(10:52/km) 139/160bpm [1511b/km] 6cal 5.52/9.44kmph 6) 0.22km - 1:32(6:53/km) 132/151bpm [910b/km] 19cal 8.71/10.52kmph 7) 0.08km - 47(9:49/km) 143/152bpm [1404b/km] 11cal 6.11/9.21kmph 8) 0.17km - 1:05(6:31/km) 126/134bpm [822b/km] 14cal 9.2/9.67kmph 9) 0.05km - 33(11:05/km) 130/136bpm [1441b/km] 8cal 5.41/8.97kmph 10) 0.08km - 35(6:53/km) 121/126bpm [832b/km] 7cal 8.72/9.57kmph 11) 0.05km - 32(10:09/km) 122/127bpm [1239b/km] 7cal 5.91/9.21kmph Add a comment	0.2mi, 3:13 Walk - General 1) 0.31km - 3:13(10:33/km) 74/80bpm [781b/km] 17cal 50/62rpm 5.68/7.25kmph Add a comment 0.2mi, 3:52 Walk - General 1) 0.27km - 3:52(14:28/km) 71/86bpm [1028b/km] 21cal 45/60rpm 4.14/5.75kmph Add a comment 0.4mi, 7:30 Walk - General 1) 0.67km - 7:30(11:10/km) 81/110bpm [904b/km] 46cal 55/62rpm 5.37/10.25kmph Add a comment 0.2mi, 3:06 Walk - General 1) 0.25km - 3:06(12:29/km) 92/105bpm [1149b/km] 20cal 53/75rpm 4.81/10.18kmph Add a comment 0.7mi, 14:47 Walk - General 1) 1km - 13:28(13:28/km) 78/98bpm [1050b/km] 82cal 55/61rpm 4.46/7.93kmph 2) 0.1km - 1:20(12:49/km) 90/108bpm [1153b/km] 10cal 54/63rpm 4.68/6.72kmph Add a comment 0mi, 42 Cross - General 1) 0.03km - 42(23:08/km) 84/91bpm [1943b/km] 2cal 23/55rpm 2.59/5.51kmph Add a comment 2.8mi, 19:53 Bike - General 1) 4.47km - 19:53(4:27/km) 107/142bpm [476b/km] 128cal 13.48/26.03kmph Add a comment 0mi, 13 Cross - General 1) 0.02km - 13(10:12/km) 75/79bpm [766b/km] 3/24rpm 5.88/2.22kmph Add a comment 1.4mi, 13:44 Walk - General 1) 1km - 7:48(7:48/km) 87/96bpm [679b/km] 55cal 56/62rpm 7.69/23.45kmph 2) 1km - 3:43(3:43/km) 89/104bpm [331b/km] 25cal 59/61rpm 16.12/51.26kmph 3) 0.26km - 2:13(8:31/km) 82/87bpm [699b/km] 15cal 58/61rpm 7.04/9.74kmph Add a comment 0mi, 12 Cross - General 1) 0.03km - 12(6:04/km) 84/86bpm [509b/km] 9.89/0kmph Add a comment 3.7mi, 42:31 Run - General 1) 0.13km - 1:02(7:54/km) 99/121bpm [782b/km] 10cal 7.6/9.07kmph 2) 5.61km - 39:00(6:57/km) 134/144bpm [932b/km] 506cal 8.63/11.42kmph 3) 0.25km - 2:23(9:39/km) 115/138bpm [1109b/km] 20cal 6.22/9.21kmph 4) 0km - 6(33:41/km) 99/102bpm [3334b/km] 1cal 1.78/6.28kmph Add a comment 0mi, 20 Cross - General 1) 0.02km - 20(21:32/km) 76/81bpm [1637b/km] 34/42rpm 2.79/3.02kmph Add a comment 0.6mi, 9:11 Run - Run-Walk 1) 0.08km - 1:05(13:05/km) 64/75bpm [837b/km] 5cal 4.59/5.24kmph 2) 0.12km - 1:04(8:44/km) 102/122bpm [890b/km] 9cal 6.88/8.5kmph 3) 0.08km - 43(9:25/km) 119/123bpm [1120b/km] 6cal 6.38/6.48kmph 4) 0.11km - 45(6:44/km) 116/124bpm [782b/km] 8cal 8.9/9.34kmph 5) 0.06km - 38(10:58/km) 113/124bpm [1238b/km] 8cal 5.48/9.07kmph 6) 0.14km - 57(6:49/km) 108/119bpm [737b/km] 10cal 8.8/9.71kmph 7) 0.09km - 1:01(11:20/km) 109/123bpm [1236b/km] 7cal 5.29/8.9kmph 8) 0.12km - 50(6:46/km) 109/121bpm [737b/km] 8cal 8.87/9.54kmph 9) 0.07km - 47(11:13/km) 110/120bpm [1234b/km] 6cal 5.35/9.07kmph 10) 0.1km - 41(7:05/km) 102/112bpm [723b/km] 5cal 8.47/11.22kmph 11) 0.05km - 41(13:14/km) 105/114bpm [1389b/km] 4cal 4.54/8.73kmph Add a comment
Sat 30th Nov Nov 30	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
0.4mi, 8:41 Walk - General 1) 0.56km - 8:41(15:34/km) 97/119bpm [1510b/km] 58cal 54/64rpm 3.86/6.69kmph Add a comment 6.2mi, 50:27 Bike - General 1) 5km - 24:44(4:57/km) 111/135bpm [549b/km] 176cal 12.13/19.65kmph 2) 4.98km - 25:43(5:10/km) 111/139bpm [574b/km] 158cal 11.61/20.05kmph Add a comment 0.7mi, 9:32 Run - Run-Walk 1) 0.08km - 41(8:09/km) 109/120bpm [889b/km] 4cal 7.35/8.7kmph 2) 0.1km - 1:06(10:37/km) 118/123bpm [1253b/km] 12cal 5.65/8.7kmph 3) 0.09km - 37(6:33/km) 113/118bpm [740b/km] 7cal 9.16/9.44kmph 4) 0.09km - 55(10:37/km) 112/119bpm [1189b/km] 8cal 5.65/9.51kmph 5) 0.06km - 24(7:20/km) 112/118bpm [821b/km] 4cal 8.18/9.17kmph 6) 0.04km - 26(11:31/km) 116/120bpm [1336b/km] 5cal 5.21/9.14kmph 7) 0.54km - 4:36(8:26/km) 123/133bpm [1038b/km] 47cal 7.11/9.41kmph 8) 0.04km - 46(20:59/km) 120/131bpm [2518b/km] 8cal 2.86/7.59kmph Add a comment 3.1mi, 36:44 Run - parkrun 1) 2.28km - 15:33(6:49/km) 137/148bpm [934b/km] 225cal 8.8/9.81kmph 2) 0.04km - 28(10:39/km) 142/146bpm [1512b/km] 6cal 5.63/8.63kmph 3) 0.23km - 1:26(6:21/km) 137/143bpm [870b/km] 19cal 9.44/10.35kmph 4) 0.06km - 40(11:10/km) 134/143bpm [1496b/km] 7cal 5.37/9.1kmph 5) 0.31km - 2:04(6:44/km) 134/143bpm [902b/km] 27cal 8.92/9.67kmph 6) 0.07km - 44(10:26/km) 131/140bpm [1367b/km] 8cal 5.75/8.94kmph 7) 0.19km - 1:17(6:51/km) 131/143bpm [898b/km] 16cal 8.76/9.54kmph 8) 0.11km - 1:16(11:29/km) 136/144bpm [1562b/km] 15cal 5.22/8.87kmph 9) 0.27km - 1:46(6:27/km) 129/140bpm [832b/km] 21cal 9.3/10.04kmph 10) 0.1km - 1:08(11:06/km) 132/141bpm [1465b/km] 13cal 5.41/9.27kmph 11) 0.17km - 1:11(7:03/km) 123/133bpm [867b/km] 12cal 8.51/10.31kmph 12) 0.09km - 55(10:24/km) 129/135bpm [1342b/km] 8cal 5.77/8.3kmph 13) 0.17km - 1:11(7:04/km) 123/129bpm [869b/km] 13cal 8.49/9.07kmph 14) 0.23km - 2:19(10:08/km) 126/135bpm [1278b/km] 22cal 5.92/8.4kmph 15) 0.25km - 1:35(6:23/km) 128/139bpm [817b/km] 19cal 9.4/10.31kmph 16) 0.07km - 40(10:05/km) 133/140bpm [1341b/km] 8cal 5.95/9.47kmph 17) 0.42km - 2:31(5:55/km) 141/156bpm [834b/km] 35cal 10.15/11.49kmph Add a comment 0.4mi, 15:52 Walk - General 1) 0.61km - 15:52(26:09/km) 75/94bpm [1961b/km] 75cal 39/76rpm 2.29/8.5kmph Add a comment 0mi, 1:57 Cross - General 1) 0.02km - 1:57(1:24:32/km) 74/80bpm [6255b/km] 6cal 21/96rpm 0.71/2.05kmph Add a comment 3.8mi, 26:26 Bike - General 1) 5km - 22:13(4:27/km) 98/128bpm [435b/km] 119cal 13.51/25.5kmph 2) 1.03km - 4:13(4:05/km) 103/119bpm [420b/km] 22cal 14.71/21.63kmph Add a comment 0.5mi, 8:38 Run - General 1) 0.81km - 8:38(10:39/km) 94/118bpm [1001b/km] 65cal 5.63/14.11kmph Add a comment	0.5mi, 10:49 Walk - General 1) 0.8km - 10:49(13:31/km) 88/110bpm [1189b/km] 71cal 53/81rpm 4.44/9.47kmph Add a comment 1.7mi, 13:10 Bike - General 1) 2.75km - 13:10(4:48/km) 105/128bpm [503b/km] 86cal 12.52/23.38kmph Add a comment 0.7mi, 10:43 Walk - General 1) 1km - 9:49(9:49/km) 84/103bpm [825b/km] 76cal 57/62rpm 6.11/8.33kmph 2) 0.14km - 54(6:22/km) 85/91bpm [542b/km] 4cal 59/60rpm 9.42/6.55kmph Add a comment 0mi, 22 Cross - General 1) 0.07km - 22(5:10/km) 69/71bpm [357b/km] 11.6/1.88kmph Add a comment 1mi, 11:09 Run - General 1) 1km - 7:19(7:19/km) 82/92bpm [600b/km] 44cal 57/63rpm 8.2/30.5kmph 2) 0.67km - 3:50(5:42/km) 87/99bpm [496b/km] 35cal 60/62rpm 10.53/9.51kmph Add a comment 0mi, 40 Cross - General 1) 0.05km - 40(12:34/km) 71/78bpm [893b/km] 1cal 5/21rpm 4.77/2.82kmph Add a comment 0.7mi, 13:24 Walk - General 1) 1km - 11:02(11:02/km) 89/101bpm [982b/km] 73cal 56/61rpm 5.44/66.51kmph 2) 0.14km - 2:22(16:38/km) 89/95bpm [1480b/km] 15cal 56/61rpm 3.61/5.95kmph Add a comment 0mi, 21 Cross - General 1) 0.02km - 21(19:08/km) 99/109bpm [1894b/km] 1cal 8/31rpm 3.14/5kmph Add a comment 5.6mi, 1:09:09 Run - Long Run 1) 8.98km - 1:09:00(7:41/km) 126/143bpm [968b/km] 792cal 7.8/21.23kmph 2) 0.03km - 9(5:43/km) 138/140bpm [789b/km] 1cal 10.5/10.68kmph Add a comment 0.7mi, 8:56 Run - Run-Walk 1) 0.56km - 4:00(7:06/km) 126/138bpm [895b/km] 51cal 8.45/9.21kmph 2) 0.48km - 4:56(10:11/km) 97/132bpm [988b/km] 46cal 5.89/9.61kmph Add a comment 0mi, 33 Run - General 1) 0.06km - 33(8:37/km) 88/101bpm [759b/km] 4cal 6.96/8.56kmph Add a comment 0mi, 17 Cross - General 1) 0.01km - 17(42:57/km) 75/87bpm [3221b/km] 27/56rpm 1.4/0kmph Add a comment 0.7mi, 11:05 Run - Run-Walk 1) 0.25km - 3:56(15:32/km) 75/95bpm [1166b/km] 19cal 3.86/5.54kmph 2) 0.07km - 45(10:48/km) 96/118bpm [1037b/km] 5cal 5.55/7.79kmph 3) 0.13km - 1:27(11:33/km) 105/122bpm [1213b/km] 11cal 5.19/7.93kmph 4) 0.12km - 50(7:09/km) 99/113bpm [707b/km] 8cal 8.4/8.83kmph 5) 0.06km - 41(11:22/km) 106/117bpm [1205b/km] 5cal 5.28/8.77kmph 6) 0.17km - 1:18(7:36/km) 114/129bpm [867b/km] 15cal 7.89/8.9kmph 7) 0.07km - 50(11:27/km) 116/129bpm [1329b/km] 7cal 5.24/8.16kmph 8) 0.19km - 1:17(6:57/km) 111/123bpm [772b/km] 14cal 8.63/9.47kmph Add a comment	0mi, 12:46 Cross - Strength Add a comment 0.6mi, 6:08 Cross - Rowing - Indoor 1) 0km - 6:08(0/km) 96/122bpm [INFb/km] 44cal 29/44rpm Add a comment 0.6mi, 13:20 Walk - General 1) 0.98km - 13:20(13:38/km) 92/112bpm [1255b/km] 81cal 55/65rpm 4.4/7.32kmph Add a comment 0mi, 34 Cross - General 1) 0.01km - 34(50:18/km) 96/107bpm [4828b/km] 3cal 4/43rpm 1.19/1.85kmph Add a comment 2.8mi, 16:29 Bike - General 1) 4.45km - 16:29(3:42/km) 123/142bpm [456b/km] 152cal 16.19/25.87kmph Add a comment 1.5mi, 21:14 Walk - General 1) 1km - 9:18(9:18/km) 84/124bpm [781b/km] 68cal 55/67rpm 6.45/28.58kmph 2) 1km - 8:45(8:45/km) 80/94bpm [699b/km] 69cal 55/62rpm 6.86/16.33kmph 3) 0.35km - 3:11(8:59/km) 90/101bpm [808b/km] 27cal 56/60rpm 6.68/9.24kmph Add a comment 0mi, 21 Cross - General 1) 0km - 21(1:24:38/km) 72/77bpm [6093b/km] 5/23rpm 0.71/0kmph Add a comment 1.3mi, 27:43 Walk - General 1) 1km - 13:22(13:22/km) 88/102bpm [1176b/km] 86cal 56/77rpm 4.49/7.29kmph 2) 1km - 13:09(13:09/km) 84/111bpm [1105b/km] 90cal 56/94rpm 4.56/10.88kmph 3) 0.1km - 1:12(12:24/km) 83/96bpm [1029b/km] 9cal 56/58rpm 4.84/5.41kmph Add a comment 0mi, 42 Cross - General 1) 0.04km - 42(16:46/km) 93/97bpm [1560b/km] 4cal 3.58/2.28kmph Add a comment 5.5mi, 1:09:08 Run - Long Run 1) 8.85km - 1:09:00(7:48/km) 131/147bpm [1022b/km] 824cal 7.69/12.19kmph 2) 0.01km - 8(12:49/km) 114/118bpm [1461b/km] 1cal 4.68/5.64kmph Add a comment	0.5mi, 9:05 Walk - General 1) 0.73km - 9:05(12:28/km) 89/115bpm [1109b/km] 58cal 56/61rpm 4.82/11.92kmph Add a comment 3.4mi, 23:40 Bike - General 1) 5km - 21:39(4:20/km) 110/136bpm [476b/km] 148cal 13.86/36.61kmph 2) 0.44km - 2:01(4:34/km) 100/119bpm [457b/km] 9cal 13.14/21.53kmph Add a comment 0mi, 16 Cross - General 1) 0km - 16(1:14:18/km) 68/75bpm [5052b/km] 0.81/0kmph Add a comment 2.8mi, 42:13 Walk - General 1) 1km - 10:29(10:29/km) 76/104bpm [797b/km] 65cal 56/79rpm 5.72/11.35kmph 2) 1km - 10:04(10:04/km) 80/96bpm [805b/km] 72cal 58/61rpm 5.97/9.44kmph 3) 1km - 10:48(10:48/km) 85/103bpm [918b/km] 80cal 59/64rpm 5.56/12.9kmph 4) 1km - 6:38(6:38/km) 82/100bpm [544b/km] 46cal 59/64rpm 9.05/8.97kmph 5) 0.52km - 4:14(8:07/km) 84/99bpm [681b/km] 34cal 58/63rpm 7.4/8.63kmph Add a comment 0.1mi, 2:42 Cross - General 1) 0.15km - 2:42(17:44/km) 55/62bpm [975b/km] 4cal 1/108rpm 3.38/0kmph Add a comment 1.1mi, 18:50 Walk - General 1) 1km - 9:14(9:14/km) 84/98bpm [775b/km] 67cal 58/72rpm 6.5/11.32kmph 2) 0.84km - 9:36(11:27/km) 80/104bpm [916b/km] 61cal 56/64rpm 5.24/8.56kmph Add a comment 0mi, 34 Cross - General 1) 0.01km - 34(49:01/km) 85/89bpm [4166b/km] 2cal 1.22/0kmph Add a comment 4.6mi, 54:59 Run - Run-Walk 1) 0.07km - 29(6:55/km) 102/117bpm [706b/km] 3cal 8.67/10.65kmph 2) 6.4km - 46:00(7:11/km) 130/149bpm [934b/km] 557cal 8.35/21.53kmph 3) 0.97km - 8:31(8:47/km) 117/148bpm [1027b/km] 73cal 6.84/12.29kmph Add a comment 0mi, 27 Cross - General 1) 0.01km - 27(1:11:32/km) 75/85bpm [5365b/km] 0.84/0kmph Add a comment 0.7mi, 10:27 Run - Run-Walk 1) 1.09km - 10:27(9:36/km) 104/127bpm [999b/km] 94cal 6.25/10.95kmph Add a comment	0mi, 14:03 Cross - Strength Add a comment 0.6mi, 6:10 Cross - Rowing - Indoor 1) 0km - 6:10(0/km) 107/128bpm [INFb/km] 58cal 28/40rpm Add a comment 0.7mi, 13:18 Walk - General 1) 1km - 11:56(11:56/km) 96/115bpm [1145b/km] 84cal 56/60rpm 5.03/9.98kmph 2) 0.08km - 1:22(18:14/km) 102/116bpm [1859b/km] 11cal 54/58rpm 3.29/5.91kmph Add a comment 0mi, 21 Cross - General 1) 0.04km - 21(8:28/km) 99/101bpm [838b/km] 1cal 7.09/2.35kmph Add a comment 6mi, 43:24 Bike - General 1) 5km - 21:13(4:15/km) 120/141bpm [509b/km] 179cal 14.14/25.02kmph 2) 4.67km - 22:11(4:45/km) 117/144bpm [555b/km] 151cal 12.64/23.35kmph Add a comment 1mi, 20:19 Walk - General 1) 1km - 13:06(13:06/km) 95/116bpm [1244b/km] 89cal 56/61rpm 4.58/7.76kmph 2) 0.62km - 7:13(11:42/km) 97/106bpm [1135b/km] 54cal 59/87rpm 5.13/7.32kmph Add a comment 0.6mi, 8:52 Run - Run-Walk 1) 0.09km - 1:01(11:31/km) 99/113bpm [1141b/km] 5cal 5.21/6.08kmph 2) 0.08km - 31(6:53/km) 121/132bpm [832b/km] 4cal 8.73/9.91kmph 3) 0.02km - 32(27:13/km) 131/133bpm [3565b/km] 7cal 2.2/8.26kmph 4) 0.13km - 52(6:48/km) 130/135bpm [883b/km] 12cal 8.83/11.12kmph 5) 0.06km - 41(10:47/km) 130/136bpm [1402b/km] 9cal 5.56/9.54kmph 6) 0.09km - 31(6:05/km) 124/130bpm [755b/km] 6cal 9.85/10.55kmph 7) 0.06km - 37(11:03/km) 128/133bpm [1414b/km] 7cal 5.43/9.87kmph 8) 0.13km - 50(6:21/km) 128/139bpm [812b/km] 10cal 9.46/10.85kmph 9) 0.1km - 1:19(12:36/km) 124/140bpm [1563b/km] 15cal 4.76/9.74kmph 10) 0.13km - 51(6:30/km) 127/139bpm [825b/km] 10cal 9.23/12.19kmph 11) 0.12km - 1:07(9:34/km) 125/141bpm [1195b/km] 12cal 6.27/7.56kmph Add a comment 1.3mi, 28:48 Walk - General 1) 1km - 13:00(13:00/km) 92/108bpm [1196b/km] 90cal 58/64rpm 4.62/7.86kmph 2) 1km - 14:08(14:08/km) 89/106bpm [1258b/km] 87cal 50/66rpm 4.24/8.56kmph 3) 0.05km - 1:39(32:05/km) 84/101bpm [2695b/km] 10cal 29/60rpm 1.87/5.64kmph Add a comment 0mi, 14 Cross - General 1) 0.02km - 14(11:48/km) 72/77bpm [850b/km] 37/53rpm 5.08/2.65kmph Add a comment 2.9mi, 57:09 Walk - General 1) 1km - 12:39(12:39/km) 81/101bpm [1024b/km] 81cal 50/66rpm 4.74/9.98kmph 2) 1km - 13:52(13:52/km) 84/114bpm [1165b/km] 90cal 46/91rpm 4.32/8.63kmph 3) 1km - 11:01(11:01/km) 93/108bpm [1025b/km] 83cal 59/63rpm 5.44/9.67kmph 4) 1km - 12:06(12:06/km) 95/105bpm [1149b/km] 79cal 58/66rpm 4.96/8.03kmph 5) 0.62km - 7:31(12:11/km) 95/105bpm [1157b/km] 49cal 58/61rpm 4.93/6.65kmph Add a comment 0mi, 1:34 Cross - General 1) 0.04km - 1:34(42:36/km) 56/61bpm [2385b/km] 2cal 4/77rpm 1.41/1.98kmph Add a comment 0.8mi, 16:54 Walk - General 1) 1km - 12:38(12:38/km) 86/99bpm [1086b/km] 97cal 57/67rpm 4.75/7.12kmph 2) 0.32km - 4:17(13:30/km) 84/105bpm [1134b/km] 28cal 57/66rpm 4.45/6.62kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(42:20/km) 89/92bpm [3768b/km] 1cal 1.42/1.78kmph Add a comment 4.7mi, 58:45 Run - Run-Walk 1) 7.44km - 58:00(7:47/km) 128/142bpm [997b/km] 673cal 7.7/12.36kmph 2) 0.06km - 45(12:06/km) 126/130bpm [1524b/km] 5cal 4.96/10.04kmph Add a comment 0mi, 1:30 Cross - General 1) 0.03km - 1:30(56:29/km) 67/78bpm [3784b/km] 3cal 9/61rpm 1.06/2.15kmph Add a comment 0.7mi, 9:57 Run - Run-Walk 1) 1.06km - 9:57(9:25/km) 105/131bpm [988b/km] 91cal 6.38/10.55kmph Add a comment	0mi, 35:45 Cross - Strength Add a comment 0mi, 1:33 Cross - Strength Add a comment 0.7mi, 13:22 Walk - General 1) 1km - 12:10(12:10/km) 82/97bpm [998b/km] 77cal 57/71rpm 4.93/9.87kmph 2) 0.08km - 1:12(14:31/km) 90/104bpm [1307b/km] 7cal 55/61rpm 4.13/6.89kmph Add a comment 0mi, 13 Cross - General 1) 0.01km - 13(33:36/km) 82/86bpm [2755b/km] 28/71rpm 1.79/1.88kmph Add a comment 4.2mi, 30:07 Bike - General 1) 5km - 21:56(4:23/km) 101/124bpm [443b/km] 125cal 13.68/25.5kmph 2) 1.79km - 8:11(4:34/km) 99/118bpm [452b/km] 39cal 13.15/17.97kmph Add a comment 1mi, 15:05 Walk - General 1) 1km - 8:31(8:31/km) 83/96bpm [706b/km] 63cal 59/67rpm 7.05/15.99kmph 2) 0.59km - 6:34(11:09/km) 85/97bpm [948b/km] 41cal 59/64rpm 5.38/9.44kmph Add a comment 0mi, 22 Cross - General 1) 0.01km - 22(45:56/km) 76/81bpm [3490b/km] 1cal 1.31/0kmph Add a comment 0.7mi, 8:32 Walk - General 1) 1km - 7:12(7:12/km) 86/107bpm [619b/km] 46cal 56/63rpm 8.34/10.88kmph 2) 0.13km - 1:20(9:59/km) 75/83bpm [749b/km] 4cal 37/58rpm 6.01/9.31kmph Add a comment 0mi, 11 Cross - General 1) 0.01km - 11(36:24/km) 86/90bpm [3130b/km] 1.65/1.68kmph Add a comment 4.4mi, 53:22 Run - Run-Walk 1) 0.2km - 1:32(7:45/km) 101/127bpm [783b/km] 17cal 7.74/8.73kmph 2) 0.06km - 33(9:30/km) 124/128bpm [1179b/km] 5cal 6.31/8.6kmph 3) 0.12km - 52(7:26/km) 119/124bpm [884b/km] 9cal 8.07/8.7kmph 4) 0.04km - 29(12:55/km) 122/125bpm [1577b/km] 5cal 4.64/7.93kmph 5) 0.24km - 1:40(7:04/km) 120/130bpm [849b/km] 18cal 8.49/9.71kmph 6) 0.04km - 30(11:52/km) 124/130bpm [1472b/km] 5cal 5.05/8.8kmph 7) 0.26km - 1:47(6:49/km) 120/127bpm [818b/km] 22cal 8.81/9.74kmph 8) 0.04km - 23(10:22/km) 122/127bpm [1264b/km] 4cal 5.79/9.24kmph 9) 0.17km - 1:10(6:45/km) 122/130bpm [823b/km] 14cal 8.9/10.11kmph 10) 0.04km - 28(12:57/km) 127/130bpm [1644b/km] 6cal 4.64/9.51kmph 11) 0.12km - 49(6:45/km) 120/125bpm [810b/km] 8cal 8.89/10.04kmph 12) 0.04km - 24(11:13/km) 122/125bpm [1369b/km] 4cal 5.35/9.1kmph 13) 0.12km - 58(7:49/km) 118/124bpm [923b/km] 10cal 7.67/7.93kmph 14) 0.04km - 26(10:02/km) 119/124bpm [1194b/km] 4cal 5.98/7.66kmph 15) 0.13km - 49(6:26/km) 119/126bpm [765b/km] 9cal 9.33/9.17kmph 16) 0.03km - 22(10:40/km) 123/126bpm [1312b/km] 3cal 5.63/9.04kmph 17) 0.17km - 1:08(6:40/km) 122/129bpm [813b/km] 14cal 9/9.41kmph 18) 0.04km - 27(10:22/km) 125/133bpm [1295b/km] 4cal 5.79/9.17kmph 19) 0.19km - 1:19(6:57/km) 121/128bpm [840b/km] 15cal 8.64/9.14kmph 20) 0.04km - 25(11:13/km) 124/128bpm [1392b/km] 4cal 5.35/8.83kmph 21) 0.16km - 1:05(6:49/km) 121/128bpm [825b/km] 12cal 8.8/9.54kmph 22) 0.04km - 30(13:21/km) 123/128bpm [1641b/km] 5cal 4.5/9.14kmph 23) 0.16km - 1:04(6:49/km) 119/126bpm [811b/km] 12cal 8.8/9.17kmph 24) 0.04km - 26(11:12/km) 122/126bpm [1367b/km] 4cal 5.36/9.17kmph 25) 0.16km - 1:03(6:38/km) 123/130bpm [816b/km] 12cal 9.05/9.31kmph 26) 0.05km - 36(11:13/km) 126/130bpm [1414b/km] 6cal 5.35/9.27kmph 27) 0.14km - 1:05(7:51/km) 125/132bpm [980b/km] 12cal 7.65/9.64kmph 28) 0.04km - 27(10:43/km) 124/130bpm [1328b/km] 4cal 5.6/8.7kmph 29) 0.14km - 1:03(7:16/km) 120/128bpm [872b/km] 12cal 8.26/8.77kmph 30) 0.05km - 36(11:31/km) 125/130bpm [1440b/km] 6cal 5.21/8.7kmph 31) 0.16km - 1:04(6:46/km) 116/127bpm [785b/km] 11cal 8.87/9.24kmph 32) 0.05km - 35(10:51/km) 124/129bpm [1346b/km] 5cal 5.53/8.97kmph 33) 0.16km - 1:04(6:41/km) 118/125bpm [790b/km] 11cal 8.97/10.78kmph 34) 0.04km - 26(11:06/km) 122/126bpm [1354b/km] 3cal 5.41/8.87kmph 35) 0.17km - 1:06(6:33/km) 124/132bpm [813b/km] 12cal 9.15/10.11kmph 36) 0.04km - 18(8:11/km) 132/134bpm [1080b/km] 3cal 7.33/9.1kmph 37) 0.09km - 36(6:45/km) 129/132bpm [870b/km] 7cal 8.9/9.51kmph 38) 0.04km - 26(11:52/km) 124/130bpm [1472b/km] 4cal 5.05/8.9kmph 39) 0.11km - 46(6:45/km) 121/127bpm [816b/km] 8cal 8.9/9.84kmph 40) 0.04km - 27(10:58/km) 123/127bpm [1349b/km] 4cal 5.47/9.17kmph 41) 0.12km - 48(6:33/km) 120/127bpm [785b/km] 8cal 9.17/9.44kmph 42) 0.04km - 31(13:34/km) 125/129bpm [1697b/km] 4cal 4.42/9.44kmph 43) 0.11km - 49(7:19/km) 122/133bpm [892b/km] 8cal 8.2/8.56kmph 44) 0.08km - 44(9:46/km) 127/133bpm [1240b/km] 8cal 6.14/8.4kmph 45) 0.13km - 54(6:51/km) 118/124bpm [808b/km] 9cal 8.76/9.81kmph 46) 0.1km - 1:14(12:04/km) 111/125bpm [1338b/km] 11cal 4.98/9.81kmph 47) 0.17km - 47(4:37/km) 113/125bpm [522b/km] 8cal 12.98/11.89kmph 48) 0.06km - 22(6:14/km) 126/128bpm [785b/km] 4cal 9.63/10.28kmph 49) 0.09km - 1:05(11:41/km) 118/130bpm [1378b/km] 8cal 5.14/10.41kmph 50) 0.18km - 1:04(5:49/km) 118/128bpm [686b/km] 11cal 10.33/10.55kmph 51) 0.09km - 34(5:56/km) 126/130bpm [748b/km] 6cal 10.11/6.82kmph 52) 0.16km - 1:03(6:29/km) 124/131bpm [804b/km] 12cal 9.26/9.14kmph 53) 0.06km - 45(11:53/km) 123/131bpm [1461b/km] 7cal 5.05/10.65kmph 54) 0.15km - 1:04(7:15/km) 118/128bpm [856b/km] 11cal 8.27/11.08kmph 55) 0.05km - 34(11:04/km) 125/129bpm [1382b/km] 5cal 5.43/11.08kmph 56) 0.17km - 1:08(6:33/km) 125/133bpm [819b/km] 12cal 9.15/9.57kmph 57) 0.05km - 48(15:00/km) 120/133bpm [1800b/km] 6cal 4/8.97kmph 58) 0.14km - 1:01(7:09/km) 118/128bpm [844b/km] 10cal 8.39/9.17kmph 59) 0.06km - 33(9:00/km) 123/128bpm [1106b/km] 4cal 6.67/7.49kmph 60) 0.18km - 1:02(5:38/km) 122/130bpm [688b/km] 10cal 10.65/11.39kmph 61) 0.04km - 33(12:35/km) 126/131bpm [1587b/km] 5cal 4.77/9.87kmph 62) 0.21km - 51(4:01/km) 125/132bpm [502b/km] 6cal 14.95/9.67kmph 63) 0.04km - 40(18:58/km) 126/132bpm [2389b/km] 6cal 3.16/9.04kmph 64) 0.28km - 1:05(3:50/km) 122/131bpm [468b/km] 11cal 15.65/11.19kmph 65) 0.06km - 35(9:30/km) 128/136bpm [1215b/km] 6cal 6.32/8.83kmph 66) 0.17km - 53(5:16/km) 128/137bpm [674b/km] 9cal 11.39/11.82kmph 67) 0.11km - 44(6:39/km) 125/137bpm [831b/km] 8cal 9.02/9.61kmph Add a comment 0mi, 12 Cross - General 1) 0.01km - 12(27:48/km) 78/86bpm [2168b/km] 19/38rpm 2.16/0kmph Add a comment 0.7mi, 10:26 Run - Run-Walk 1) 1.09km - 10:26(9:34/km) 99/125bpm [948b/km] 92cal 6.27/10.08kmph Add a comment	0.4mi, 11:42 Walk - General 1) 0.61km - 11:42(19:14/km) 82/100bpm [1577b/km] 64cal 30/75rpm 3.12/6.21kmph Add a comment 0.4mi, 8:46 Walk - General 1) 0.69km - 8:46(12:37/km) 80/109bpm [1009b/km] 54cal 55/60rpm 4.76/7.93kmph Add a comment 2.1mi, 17:10 Bike - General 1) 3.4km - 17:10(5:03/km) 99/133bpm [500b/km] 94cal 11.89/31.47kmph Add a comment 0mi, 10 Cross - General 1) 0km - 10(1:03:25/km) 59/60bpm [3742b/km] 0.95/0kmph Add a comment 0.8mi, 11:48 Walk - General 1) 1km - 7:25(7:25/km) 74/95bpm [549b/km] 50cal 55/66rpm 8.09/10.25kmph 2) 0.35km - 4:23(12:26/km) 78/94bpm [969b/km] 30cal 52/60rpm 4.83/6.95kmph Add a comment 1.2mi, 21:30 Walk - General 1) 1km - 12:23(12:23/km) 87/103bpm [1078b/km] 79cal 56/63rpm 4.84/7.96kmph 2) 0.95km - 9:06(9:34/km) 85/104bpm [814b/km] 63cal 58/70rpm 6.27/9.41kmph Add a comment 0.4mi, 6:17 Run - Run-Walk 1) 0.13km - 57(7:33/km) 106/129bpm [800b/km] 9cal 7.95/9.17kmph 2) 0.07km - 32(7:42/km) 126/131bpm [970b/km] 7cal 7.8/9.1kmph 3) 0.08km - 30(6:07/km) 117/123bpm [716b/km] 6cal 9.8/10.71kmph 4) 0.05km - 35(12:09/km) 121/127bpm [1471b/km] 6cal 4.94/8.4kmph 5) 0.06km - 23(6:02/km) 114/121bpm [689b/km] 3cal 9.93/10.71kmph 6) 0.23km - 3:19(14:37/km) 95/122bpm [1389b/km] 21cal 4.1/9.51kmph Add a comment 0.7mi, 14:33 Walk - General 1) 1km - 13:04(13:04/km) 85/103bpm [1110b/km] 82cal 55/63rpm 4.59/7.49kmph 2) 0.1km - 1:29(14:24/km) 90/102bpm [1297b/km] 8cal 48/79rpm 4.17/7.02kmph Add a comment 0mi, 56 Cross - General 1) 0.01km - 56(1:04:23/km) 82/92bpm [5279b/km] 4cal 7/47rpm 0.93/1.92kmph Add a comment 2.1mi, 15:59 Bike - General 1) 3.44km - 15:59(4:39/km) 102/147bpm [474b/km] 96cal 12.92/21.9kmph Add a comment 0.8mi, 9:33 Run - General 1) 0.22km - 1:33(6:56/km) 109/135bpm [755b/km] 18cal 8.66/9.44kmph 2) 0.04km - 30(11:26/km) 132/135bpm [1509b/km] 6cal 5.25/8.73kmph 3) 0.2km - 1:30(7:24/km) 125/130bpm [925b/km] 18cal 8.1/9.71kmph 4) 0.05km - 30(10:37/km) 124/131bpm [1316b/km] 5cal 5.65/8.67kmph 5) 0.24km - 1:32(6:29/km) 132/139bpm [855b/km] 20cal 9.27/10.38kmph 6) 0.04km - 28(12:19/km) 133/139bpm [1638b/km] 6cal 4.87/9.24kmph 7) 0.23km - 1:32(6:33/km) 132/142bpm [866b/km] 21cal 9.15/9.47kmph 8) 0.05km - 31(11:19/km) 136/141bpm [1539b/km] 7cal 5.3/9.1kmph 9) 0.22km - 1:28(6:42/km) 133/141bpm [892b/km] 19cal 8.95/10.48kmph Add a comment 1.9mi, 37:09 Walk - General 1) 1km - 12:33(12:33/km) 85/99bpm [1067b/km] 83cal 59/75rpm 4.78/7.66kmph 2) 1km - 11:57(11:57/km) 86/104bpm [1028b/km] 81cal 59/69rpm 5.02/6.82kmph 3) 1km - 11:56(11:56/km) 85/101bpm [1014b/km] 87cal 59/62rpm 5.03/6.28kmph 4) 0.03km - 42(20:25/km) 74/78bpm [1511b/km] 4cal 35/59rpm 2.94/5.34kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(1:00:12/km) 66/67bpm [3974b/km] 1/0kmph Add a comment 1.7mi, 20:02 Run - Intervals 1) 2.68km - 20:02(7:28/km) 127/140bpm [948b/km] 257cal 8.04/14.78kmph Add a comment 0mi, 54 Cross - General 1) 0.02km - 54(40:33/km) 59/64bpm [2392b/km] 1cal 9/52rpm 1.48/0kmph Add a comment 0.9mi, 8:08 Run - Run-Walk 1) 0.71km - 2:33(3:37/km) 84/102bpm [303b/km] 20cal 16.62/8.94kmph 2) 0.24km - 57(3:58/km) 105/124bpm [416b/km] 9cal 15.14/24.62kmph 3) 0.32km - 2:54(8:57/km) 111/126bpm [993b/km] 30cal 6.71/10.31kmph 4) 0.14km - 1:36(11:29/km) 104/126bpm [1194b/km] 13cal 5.22/8.67kmph 5) 0.02km - 8(7:36/km) 104/105bpm [790b/km] 1cal 7.9/7.19kmph Add a comment
Sat 7th Dec Dec 7	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
3mi, 32:57 Bike - Virtual Ride 1) 1.34km - 5:05(3:48/km) 2) 2.84km - 20:00(7:03/km) 3) 0.68km - 5:00(7:21/km) 4) 0.03km - 2:52(1:35:33/km) Add a comment 8mi, 30:39 Bike - wattbike 1) 12.87km - 30:39(2:23/km) 118/129bpm [281b/km] 278cal 77/100rpm 125/263W Add a comment 0.5mi, 8:30 Walk - General 1) 0.75km - 8:30(11:23/km) 74/102bpm [842b/km] 47cal 22/70rpm 5.27/20.42kmph Add a comment 0.4mi, 7:37 Walk - General 1) 0.6km - 7:37(12:37/km) 86/101bpm [1085b/km] 47cal 54/65rpm 4.75/5.68kmph Add a comment 3.2mi, 34:59 Run - parkrun 1) 5.1km - 34:59(6:52/km) 136/151bpm [933b/km] 479cal 8.74/11.62kmph Add a comment 0mi, 1:34 Cross - General 1) 0.03km - 1:34(46:02/km) 58/65bpm [2670b/km] 2cal 4/116rpm 1.3/0kmph Add a comment 0.9mi, 21:05 Walk - General 1) 1km - 12:01(12:01/km) 93/120bpm [1117b/km] 81cal 60/100rpm 5/9.47kmph 2) 0.4km - 9:05(22:44/km) 70/91bpm [1591b/km] 40cal 28/66rpm 2.64/5.91kmph Add a comment 1.3mi, 17:44 Run - Run-Walk 1) 0.13km - 1:25(11:11/km) 84/86bpm [940b/km] 6cal 5.36/5.68kmph 2) 0.08km - 32(6:26/km) 105/117bpm [675b/km] 4cal 9.33/10.18kmph 3) 0.13km - 1:09(8:56/km) 120/123bpm [1071b/km] 14cal 6.72/8.63kmph 4) 0.1km - 40(6:50/km) 120/127bpm [819b/km] 7cal 8.79/9.24kmph 5) 0.06km - 34(10:03/km) 126/130bpm [1266b/km] 7cal 5.97/9.21kmph 6) 0.09km - 34(6:06/km) 121/126bpm [737b/km] 7cal 9.85/11.02kmph 7) 0.1km - 1:04(10:20/km) 118/130bpm [1219b/km] 12cal 5.81/10.68kmph 8) 0.1km - 41(6:42/km) 117/129bpm [784b/km] 6cal 8.95/12.87kmph 9) 0.07km - 40(9:35/km) 126/132bpm [1208b/km] 8cal 6.26/8.73kmph 10) 0.11km - 42(6:23/km) 123/132bpm [785b/km] 8cal 9.4/10.31kmph 11) 0.1km - 1:00(9:55/km) 122/134bpm [1210b/km] 11cal 6.05/7.96kmph 12) 0.12km - 36(5:11/km) 121/133bpm [626b/km] 6cal 11.59/11.25kmph 13) 0.08km - 56(11:08/km) 127/135bpm [1414b/km] 12cal 5.39/11.29kmph 14) 0.15km - 52(5:47/km) 125/136bpm [723b/km] 9cal 10.37/10.61kmph 15) 0.18km - 1:48(10:20/km) 122/136bpm [1260b/km] 20cal 5.81/10.08kmph 16) 0.24km - 1:15(5:13/km) 121/131bpm [632b/km] 13cal 11.49/10.45kmph 17) 0.22km - 2:47(12:43/km) 112/127bpm [1425b/km] 23cal 4.72/11.86kmph 18) 0.04km - 28(11:23/km) 127/132bpm [1445b/km] 5cal 5.27/8.1kmph Add a comment	0.5mi, 6:38 Run - General 1) 0.81km - 6:38(8:13/km) 115/132bpm [945b/km] 75cal 7.3/11.12kmph Add a comment 2.3mi, 19:03 Bike - General 1) 3.73km - 19:03(5:06/km) 91/122bpm [465b/km] 85cal 11.75/22.41kmph Add a comment 0.9mi, 11:53 Walk - General 1) 1km - 8:39(8:39/km) 72/78bpm [623b/km] 61cal 58/62rpm 6.93/61.17kmph 2) 0.41km - 3:14(7:48/km) 72/80bpm [562b/km] 21cal 52/60rpm 7.69/8.94kmph Add a comment 0mi, 11 Cross - General 1) 0.02km - 11(11:13/km) 59/61bpm [662b/km] 1/11rpm 5.35/0kmph Add a comment 0.9mi, 13:25 Walk - General 1) 1km - 10:08(10:08/km) 72/82bpm [729b/km] 74cal 58/66rpm 5.92/8.53kmph 2) 0.46km - 3:17(7:06/km) 75/82bpm [533b/km] 21cal 59/63rpm 8.44/8.23kmph Add a comment 0mi, 11 Cross - General 1) 0.01km - 11(28:37/km) 62/65bpm [1774b/km] 22/46rpm 2.1/0kmph Add a comment 0.7mi, 11:43 Walk - General 1) 1km - 10:46(10:46/km) 75/92bpm [807b/km] 64cal 58/63rpm 5.58/158.08kmph 2) 0.11km - 57(8:58/km) 74/75bpm [664b/km] 6cal 58/60rpm 6.69/6.79kmph Add a comment 0mi, 1:09 Cross - General 1) 0.06km - 1:09(19:42/km) 60/66bpm [1182b/km] 2cal 3.05/0kmph Add a comment 0.6mi, 14:11 Walk - General 1) 1km - 13:54(13:54/km) 74/90bpm [1029b/km] 85cal 52/62rpm 4.32/7.83kmph 2) 0.02km - 17(12:55/km) 69/74bpm [891b/km] 1cal 57/58rpm 4.65/6.25kmph Add a comment 0mi, 20 Cross - General 1) 0km - 20(1:21:58/km) 71/75bpm [5819b/km] 0.73/0kmph Add a comment 3.2mi, 40:44 Run - Intervals 1) 0.3km - 3:35(11:57/km) 86/109bpm [1027b/km] 24cal 5.03/7.79kmph 2) 0.77km - 6:00(7:45/km) 117/127bpm [906b/km] 67cal 7.75/10.14kmph 3) 0.3km - 3:00(10:01/km) 94/113bpm [942b/km] 25cal 5.99/9.91kmph 4) 0.8km - 6:00(7:33/km) 116/131bpm [875b/km] 63cal 7.95/11.69kmph 5) 0.3km - 3:00(9:55/km) 99/117bpm [981b/km] 25cal 6.05/10.58kmph 6) 0.83km - 6:00(7:13/km) 115/125bpm [830b/km] 58cal 8.31/11.56kmph 7) 0.53km - 3:00(5:39/km) 98/125bpm [553b/km] 25cal 10.62/38.83kmph 8) 1.24km - 10:09(8:10/km) 110/131bpm [898b/km] 92cal 7.35/13.71kmph Add a comment	0.7mi, 14:24 Walk - General 1) 1km - 12:42(12:42/km) 89/107bpm [1130b/km] 87cal 51/61rpm 4.72/6.48kmph 2) 0.13km - 1:42(13:31/km) 99/114bpm [1338b/km] 15cal 47/63rpm 4.44/11.59kmph Add a comment 1.4mi, 10:46 Bike - General 1) 2.31km - 10:46(4:39/km) 95/115bpm [442b/km] 55cal 12.9/18.51kmph Add a comment 1.1mi, 21:09 Walk - General 1) 1km - 12:38(12:38/km) 88/105bpm [1112b/km] 89cal 57/119rpm 4.75/59.35kmph 2) 0.69km - 8:31(12:16/km) 95/108bpm [1166b/km] 58cal 54/63rpm 4.89/7.12kmph Add a comment 0mi, 31 Cross - General 1) 0.02km - 31(28:13/km) 64/67bpm [1806b/km] 1cal 2.13/0kmph Add a comment 1.1mi, 14:00 Walk - General 1) 1km - 7:04(7:04/km) 89/98bpm [629b/km] 45cal 54/62rpm 8.49/13.03kmph 2) 0.78km - 6:56(8:52/km) 73/95bpm [647b/km] 48cal 26/62rpm 6.77/8.94kmph Add a comment 0mi, 20 Cross - General 1) 0.05km - 20(7:28/km) 75/84bpm [560b/km] 8.04/0kmph Add a comment 1.3mi, 9:34 Walk - General 1) 1km - 5:35(5:35/km) 96/108bpm [536b/km] 47cal 54/64rpm 10.75/21.46kmph 2) 1km - 3:18(3:18/km) 96/106bpm [317b/km] 26cal 59/62rpm 18.18/11.66kmph 3) 0.05km - 41(14:56/km) 92/100bpm [1373b/km] 4cal 57/59rpm 4.02/6.15kmph Add a comment 0mi, 20 Cross - General 1) 0.04km - 20(9:35/km) 80/87bpm [767b/km] 1cal 10/116rpm 6.26/2.08kmph Add a comment 5.2mi, 1:00:30 Run - Run-Walk 1) 8.4km - 1:00:30(7:12/km) 132/144bpm [951b/km] 754cal 8.33/12.09kmph Add a comment 0.9mi, 13:01 Run - Treadmill 1) 1km - 8:35(8:35/km) 106/134bpm [910b/km] 79cal 6.99/9.57kmph 2) 0.41km - 4:26(10:55/km) 104/136bpm [1136b/km] 36cal 5.49/9.54kmph Add a comment 0mi, 16:14 Cross - Strength Add a comment 1.6mi, 5:53 Bike - General 1) 0km - 5:53(0/km) 94/107bpm [INFb/km] 29cal Add a comment 0.9mi, 3:40 Bike - Exercise Bike 1) 0km - 3:38(0/km) 85/97bpm [INFb/km] 12cal 2) 0km - 2(0/km) 87/89bpm [INFb/km] Add a comment	0mi, 17:33 Cross - Strength Add a comment 0.6mi, 8:15 Cross - Elliptical 1) 0km - 8:15(0/km) 103/116bpm [INFb/km] 70cal 41/68rpm Add a comment 0.7mi, 14:01 Walk - General 1) 1km - 12:34(12:34/km) 72/91bpm [905b/km] 79cal 52/62rpm 4.77/10.08kmph 2) 0.09km - 1:27(15:32/km) 84/105bpm [1304b/km] 11cal 38/57rpm 3.86/6.05kmph Add a comment 0mi, 43 Cross - General 1) 0.02km - 43(43:56/km) 70/78bpm [3076b/km] 1cal 1.36/0kmph Add a comment 4.2mi, 28:31 Bike - General 1) 5km - 19:40(3:56/km) 93/114bpm [366b/km] 90cal 15.26/28.55kmph 2) 1.69km - 8:51(5:15/km) 83/103bpm [436b/km] 25cal 11.43/16.79kmph Add a comment 0.1mi, 37 Cross - General 1) 0.1km - 37(5:54/km) 64/69bpm [377b/km] 1cal 1/50rpm 10.18/5.95kmph Add a comment 2.2mi, 31:59 Walk - General 1) 1km - 6:52(6:52/km) 84/109bpm [577b/km] 48cal 53/60rpm 8.73/25.33kmph 2) 1km - 8:50(8:50/km) 86/105bpm [759b/km] 62cal 56/63rpm 6.79/9.07kmph 3) 1km - 10:55(10:55/km) 77/94bpm [840b/km] 78cal 55/62rpm 5.5/7.83kmph 4) 0.53km - 5:22(10:04/km) 79/110bpm [796b/km] 47cal 52/63rpm 5.96/7.62kmph Add a comment 0mi, 12 Cross - General 1) 0.01km - 12(22:50/km) 88/91bpm [2009b/km] 2.63/1.68kmph Add a comment 3.3mi, 40:02 Run - General 1) 5.27km - 40:02(7:36/km) 127/146bpm [965b/km] 491cal 7.9/11.89kmph Add a comment 0mi, 25 Cross - General 1) 0.02km - 25(23:33/km) 88/102bpm [2072b/km] 1cal 2.55/2.92kmph Add a comment 0.7mi, 9:10 Run - Run-Walk 1) 1.07km - 9:10(8:34/km) 111/132bpm [951b/km] 95cal 7/10.31kmph Add a comment	0.1mi, 2:50 Walk - General 1) 0.16km - 2:50(18:10/km) 85/92bpm [1544b/km] 17cal 32/55rpm 3.3/6.85kmph Add a comment 0.1mi, 2:34 Walk - General 1) 0.14km - 2:34(18:01/km) 67/72bpm [1207b/km] 10cal 19/55rpm 3.33/6.15kmph Add a comment 2.2mi, 35:27 Walk - General 1) 1km - 11:20(11:20/km) 91/104bpm [1031b/km] 72cal 58/66rpm 5.3/10.28kmph 2) 1km - 9:06(9:06/km) 90/104bpm [819b/km] 71cal 60/66rpm 6.6/11.15kmph 3) 1km - 9:23(9:23/km) 84/96bpm [788b/km] 62cal 59/68rpm 6.4/10.01kmph 4) 0.53km - 5:39(10:41/km) 82/95bpm [876b/km] 22cal 44/88rpm 5.62/15.79kmph Add a comment 0mi, 1:04:49 Cross - Strength PT w/Laura Add a comment 0.7mi, 13:25 Walk - General 1) 1km - 12:31(12:31/km) 79/93bpm [989b/km] 89cal 57/62rpm 4.8/7.76kmph 2) 0.06km - 54(16:08/km) 95/109bpm [1532b/km] 7cal 54/59rpm 3.72/4.97kmph Add a comment 2.6mi, 20:27 Bike - General 1) 4.17km - 20:27(4:54/km) 100/124bpm [490b/km] 112cal 12.25/22kmph Add a comment 1.3mi, 19:20 Walk - General 1) 1km - 7:03(7:03/km) 83/99bpm [585b/km] 47cal 56/61rpm 8.51/7.56kmph 2) 1km - 11:20(11:20/km) 81/95bpm [918b/km] 82cal 58/63rpm 5.29/7.89kmph 3) 0.11km - 57(8:54/km) 77/79bpm [685b/km] 9cal 54/59rpm 6.75/8.5kmph Add a comment 0.1mi, 1:16 Cross - General 1) 0.19km - 1:16(6:30/km) 73/78bpm [475b/km] 4cal 9.23/5kmph Add a comment 0.9mi, 6:53 Walk - General 1) 1km - 5:33(5:33/km) 91/96bpm [505b/km] 33cal 57/65rpm 10.81/7.62kmph 2) 0.46km - 1:20(2:54/km) 87/95bpm [253b/km] 11cal 58/61rpm 20.64/11.19kmph Add a comment 0mi, 11 Cross - General 1) 0km - 11(54:17/km) 106/109bpm [5754b/km] 1cal 1.11/2.55kmph Add a comment 1.4mi, 15:22 Run - Intervals 1) 2.27km - 15:22(6:47/km) 132/146bpm [894b/km] 206cal 8.86/11.49kmph Add a comment 0.6mi, 11:59 Walk - General 1) 1km - 11:50(11:50/km) 82/103bpm [970b/km] 78cal 58/64rpm 5.07/7.05kmph 2) 0.01km - 9(10:29/km) 85/86bpm [891b/km] 57/58rpm 5.72/4.17kmph Add a comment 0mi, 16 Cross - General 1) 0km - 16(55:54/km) 85/91bpm [4751b/km] 11/44rpm 1.07/1.88kmph Add a comment 0.8mi, 10:09 Run - Intervals 1) 1.36km - 10:09(7:29/km) 125/148bpm [936b/km] 128cal 8.01/10.95kmph Add a comment 0mi, 12 Cross - General 1) 0.01km - 12(36:48/km) 111/114bpm [4084b/km] 1/9rpm 1.63/1.58kmph Add a comment 0.7mi, 8:45 Run - Run-Walk 1) 1.05km - 8:45(8:22/km) 107/132bpm [895b/km] 83cal 7.17/9.94kmph Add a comment	0.7mi, 14:12 Walk - General 1) 1km - 13:00(13:00/km) 87/109bpm [1131b/km] 80cal 56/69rpm 4.62/6.15kmph 2) 0.05km - 1:12(24:03/km) 96/111bpm [2309b/km] 6cal 52/59rpm 2.49/5.41kmph Add a comment 2.5mi, 19:06 Bike - General 1) 4.08km - 19:06(4:41/km) 101/128bpm [473b/km] 108cal 12.81/21.23kmph Add a comment 0.5mi, 9:53 Walk - General 1) 0.8km - 9:53(12:20/km) 85/102bpm [1048b/km] 74cal 56/77rpm 4.86/7.62kmph Add a comment 0mi, 20 Cross - General 1) 0.02km - 20(17:18/km) 80/87bpm [1384b/km] 1cal 3.47/0kmph Add a comment 1.8mi, 27:22 Walk - General 1) 1km - 10:36(10:36/km) 94/109bpm [997b/km] 63cal 56/64rpm 5.66/7.62kmph 2) 1km - 8:04(8:04/km) 89/106bpm [718b/km] 54cal 58/61rpm 7.44/90.8kmph 3) 0.85km - 8:42(10:11/km) 87/103bpm [886b/km] 68cal 58/85rpm 5.89/90.8kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(25:37/km) 92/94bpm [2357b/km] 1cal 2.34/2.22kmph Add a comment 3.4mi, 41:15 Run - Run-Walk 1) 5.46km - 41:15(7:33/km) 127/144bpm [959b/km] 504cal 7.95/11.82kmph Add a comment 0mi, 37 Cross - General 1) 0.01km - 37(1:33:04/km) 68/70bpm [6329b/km] 1cal 0.64/0kmph Add a comment 1.6mi, 20:28 Run - Run-Walk 1) 2.62km - 20:28(7:49/km) 122/136bpm [954b/km] 242cal 7.67/10.41kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(41:46/km) 73/79bpm [3049b/km] 1.44/0kmph Add a comment 0.7mi, 9:56 Run - Run-Walk 1) 1.08km - 9:56(9:10/km) 107/129bpm [981b/km] 99cal 6.54/11.02kmph Add a comment	0.4mi, 8:36 Walk - General 1) 0.59km - 8:36(14:41/km) 75/102bpm [1101b/km] 53cal 54/64rpm 4.09/5.58kmph Add a comment 0mi, 38 Cross - General 1) 0.02km - 38(34:21/km) 69/74bpm [2371b/km] 1cal 9/39rpm 1.75/2.82kmph Add a comment 3.8mi, 27:07 Bike - General 1) 5km - 21:56(4:23/km) 98/132bpm [430b/km] 113cal 13.68/30.64kmph 2) 1.08km - 5:12(4:49/km) 83/102bpm [400b/km] 16cal 12.44/17.47kmph Add a comment 1mi, 15:20 Walk - General 1) 1km - 10:01(10:01/km) 69/87bpm [691b/km] 71cal 42/83rpm 5.99/34.46kmph 2) 0.64km - 5:19(8:20/km) 76/105bpm [634b/km] 34cal 56/85rpm 7.2/9.21kmph Add a comment 1.2mi, 14:10 Walk - General 1) 1km - 7:39(7:39/km) 85/107bpm [650b/km] 55cal 57/62rpm 7.84/8.97kmph 2) 0.88km - 6:31(7:25/km) 76/94bpm [564b/km] 43cal 56/64rpm 8.08/31.47kmph Add a comment 0mi, 57 Cross - General 1) 0.03km - 57(34:38/km) 76/84bpm [2632b/km] 3cal 20/82rpm 1.73/2.15kmph Add a comment 3.4mi, 45:24 Run - Run-Walk 1) 0.37km - 3:56(10:30/km) 87/123bpm [914b/km] 28cal 5.71/9.91kmph 2) 4.91km - 40:00(8:09/km) 116/131bpm [946b/km] 429cal 7.36/10.61kmph 3) 0.12km - 1:28(12:47/km) 98/123bpm [1253b/km] 10cal 4.69/5.61kmph Add a comment
Sat 14th Dec Dec 14	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
0.1mi, 1:47 Walk - General 1) 0.07km - 1:47(24:23/km) 79/84bpm [1926b/km] 7cal 25/58rpm 2.46/4.74kmph Add a comment 0mi, 50 Walk - General 1) 0.05km - 50(15:28/km) 76/89bpm [1176b/km] 3cal 54/58rpm 3.88/4.77kmph Add a comment 0mi, 54 Cross - General 1) 0.01km - 54(1:12:35/km) 72/79bpm [5225b/km] 2cal 0.83/0kmph Add a comment 0.1mi, 2:45 Walk - General 1) 0.1km - 2:45(28:36/km) 71/80bpm [2031b/km] 9cal 16/61rpm 2.1/5.48kmph Add a comment 0mi, 3:00 Cross - Other 1) 0km - 3:00(0/km) 62/71bpm [INFb/km] Add a comment 8mi, 51:08 Bike - General 1) 12.93km - 51:08(3:57/km) 100/135bpm [396b/km] 255cal Add a comment 0.4mi, 3:14 Bike - General 1) 0.65km - 3:14(4:56/km) 102/109bpm [503b/km] 18cal Add a comment 3.2mi, 39:57 Run - parkrun 1) 5.08km - 39:57(7:52/km) 126/146bpm [991b/km] 477cal 7.62/10.01kmph Add a comment 0.3mi, 16:50 Walk - General 1) 0.55km - 16:50(30:20/km) 91/108bpm [2760b/km] 79cal 39/100rpm 1.98/6.65kmph Add a comment 5.1mi, 30:16 Bike - General 1) 8.25km - 30:16(3:40/km) 98/128bpm [360b/km] 152cal Add a comment	0.4mi, 8:50 Walk - General 1) 0.6km - 8:50(14:43/km) 99/117bpm [1457b/km] 52cal 53/60rpm 4.08/10.21kmph Add a comment 0mi, 29 Cross - General 1) 0.01km - 29(1:05:02/km) 100/104bpm [6503b/km] 2cal 6/60rpm 0.92/0kmph Add a comment 5.1mi, 36:33 Bike - General 1) 5km - 21:54(4:23/km) 116/146bpm [508b/km] 169cal 13.69/35.47kmph 2) 3.14km - 14:38(4:40/km) 113/130bpm [528b/km] 93cal 12.85/19.99kmph Add a comment 0mi, 51 Cross - General 1) 0.03km - 51(30:45/km) 74/78bpm [2275b/km] 3cal 7/42rpm 1.95/1.61kmph Add a comment 2.3mi, 45:59 Walk - General 1) 1km - 12:18(12:18/km) 95/105bpm [1169b/km] 78cal 56/71rpm 4.87/35.1kmph 2) 1km - 12:39(12:39/km) 94/105bpm [1190b/km] 70cal 56/64rpm 4.74/8.23kmph 3) 1km - 12:29(12:29/km) 95/104bpm [1186b/km] 68cal 58/68rpm 4.81/6.82kmph 4) 0.64km - 8:32(13:19/km) 95/106bpm [1265b/km] 44cal 57/88rpm 4.5/8.16kmph Add a comment 0mi, 50 Cross - General 1) 0.06km - 50(13:52/km) 101/105bpm [1401b/km] 6cal 28/72rpm 4.32/2.18kmph Add a comment 9mi, 1:47:07 Run - Long Run 1) 14.55km - 1:47:07(7:22/km) 125/141bpm [920b/km] 1193cal 8.15/13.94kmph Add a comment	0.4mi, 9:12 Walk - General 1) 0.61km - 9:12(15:03/km) 89/108bpm [1339b/km] 58cal 49/60rpm 3.99/15.12kmph Add a comment 2.6mi, 17:53 Bike - General 1) 4.23km - 17:53(4:14/km) 116/146bpm [490b/km] 135cal 14.19/23.01kmph Add a comment 0mi, 15 Cross - General 1) 0.02km - 15(14:16/km) 76/77bpm [1084b/km] 4.2/2.85kmph Add a comment 1.4mi, 23:02 Walk - General 1) 1km - 10:54(10:54/km) 95/107bpm [1036b/km] 78cal 58/64rpm 5.5/8.97kmph 2) 1km - 9:36(9:36/km) 96/109bpm [922b/km] 74cal 58/66rpm 6.25/11.56kmph 3) 0.28km - 2:32(8:55/km) 90/100bpm [802b/km] 17cal 58/60rpm 6.73/8.46kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(1:02:30/km) 73/82bpm [4563b/km] 0.96/0kmph Add a comment 0.7mi, 7:42 Walk - General 1) 1km - 6:04(6:04/km) 98/110bpm [594b/km] 41cal 58/92rpm 9.9/17.1kmph 2) 0.14km - 1:38(11:42/km) 96/100bpm [1124b/km] 9cal 58/60rpm 5.13/6.85kmph Add a comment 0.1mi, 20 Cross - General 1) 0.22km - 20(1:32/km) 75/78bpm [115b/km] 1cal 39.21/1.78kmph Add a comment 1.5mi, 15:56 Walk - General 1) 1km - 4:46(4:46/km) 95/101bpm [454b/km] 32cal 54/65rpm 12.57/15.87kmph 2) 1km - 8:40(8:40/km) 92/104bpm [798b/km] 51cal 45/62rpm 6.92/8.43kmph 3) 0.45km - 2:30(5:35/km) 96/108bpm [536b/km] 15cal 58/60rpm 10.74/7.29kmph Add a comment 0mi, 36 Cross - General 1) 0.03km - 36(18:38/km) 98/107bpm [1826b/km] 4cal 27/62rpm 3.22/1.65kmph Add a comment 3.3mi, 35:17 Run - Run-Walk 1) 5.23km - 35:17(6:45/km) 130/147bpm [877b/km] 428cal 8.9/13.3kmph Add a comment	0mi, 15:35 Cross - Strength Add a comment 0mi, 10:03 Cross - Elliptical 1) 0km - 10:03(0/km) 108/116bpm [INFb/km] 89cal 56/70rpm Add a comment 0.4mi, 8:26 Walk - General 1) 0.59km - 8:26(14:10/km) 84/111bpm [1190b/km] 48cal 54/63rpm 4.24/9.98kmph Add a comment 3.9mi, 27:45 Bike - General 1) 5km - 21:17(4:15/km) 107/131bpm [455b/km] 140cal 14.1/28.02kmph 2) 1.24km - 6:28(5:12/km) 92/104bpm [479b/km] 23cal 11.52/17.2kmph Add a comment 1.9mi, 22:41 Walk - General 1) 1km - 12:02(12:02/km) 92/111bpm [1107b/km] 81cal 56/94rpm 4.99/7.32kmph 2) 1km - 7:32(7:32/km) 85/108bpm [641b/km] 47cal 51/60rpm 7.96/7.46kmph 3) 1km - 2:30(2:30/km) 83/100bpm [208b/km] 17cal 58/60rpm 23.92/11.42kmph 4) 0.06km - 36(9:50/km) 91/99bpm [894b/km] 4cal 54/61rpm 6.11/9.74kmph Add a comment 0mi, 38 Cross - General 1) 0.01km - 38(2:03:21/km) 92/97bpm [11348b/km] 3cal 0.49/1.58kmph Add a comment 3.2mi, 40:48 Run - Run-Walk 1) 5.12km - 40:48(7:58/km) 129/141bpm [1028b/km] 485cal 7.53/10.41kmph Add a comment 0mi, 13 Cross - General 1) 0km - 13(57:11/km) 68/70bpm [3889b/km] 5/11rpm 1.05/0kmph Add a comment 0.9mi, 17:18 Walk - General 1) 1km - 12:17(12:17/km) 82/94bpm [1007b/km] 78cal 57/65rpm 4.89/7.29kmph 2) 0.43km - 5:01(11:41/km) 84/93bpm [982b/km] 38cal 56/62rpm 5.13/6.18kmph Add a comment 0mi, 23 Cross - General 1) 0.01km - 23(1:01:43/km) 81/89bpm [4999b/km] 1cal 0.97/1.68kmph Add a comment 1.4mi, 20:02 Run - Run-Walk 1) 2.29km - 20:02(8:44/km) 114/137bpm [996b/km] 215cal 6.87/9.74kmph Add a comment	0mi, 16:25 Cross - Strength Add a comment 1.2mi, 10:50 Cross - Elliptical 1) 0km - 10:50(0/km) 125/138bpm [INFb/km] 137cal 66/73rpm Add a comment 0.4mi, 9:35 Walk - General 1) 0.7km - 9:35(13:42/km) 80/108bpm [1096b/km] 60cal 53/64rpm 4.38/11.35kmph Add a comment 0mi, 11 Cross - General 1) 0km - 11(1:13:06/km) 76/79bpm [5556b/km] 12/50rpm 0.82/0kmph Add a comment 1.3mi, 11:18 Bike - General 1) 2.07km - 11:18(5:28/km) 89/113bpm [487b/km] 47cal 10.98/17.64kmph Add a comment 0.8mi, 14:07 Walk - General 1) 1km - 10:28(10:28/km) 82/96bpm [858b/km] 64cal 58/63rpm 5.73/12.7kmph 2) 0.27km - 3:40(13:38/km) 82/88bpm [1118b/km] 24cal 55/65rpm 4.4/6.75kmph Add a comment 0.2mi, 1:09 Cross - General 1) 0.31km - 1:09(3:43/km) 72/78bpm [267b/km] 3cal 9/56rpm 16.15/2.25kmph Add a comment 0.6mi, 9:25 Walk - General 1) 1km - 9:11(9:11/km) 82/104bpm [753b/km] 57cal 54/84rpm 6.53/10.52kmph 2) 0.04km - 14(6:08/km) 80/81bpm [491b/km] 1cal 57/58rpm 9.77/6.42kmph Add a comment 0mi, 40 Cross - General 1) 0.07km - 40(9:59/km) 70/76bpm [699b/km] 1cal 6.01/4.5kmph Add a comment 1.1mi, 18:19 Walk - General 1) 1km - 11:32(11:32/km) 88/105bpm [1016b/km] 82cal 48/65rpm 5.2/36.38kmph 2) 0.83km - 6:47(8:11/km) 82/98bpm [671b/km] 48cal 54/64rpm 7.34/12.73kmph Add a comment 0mi, 17 Cross - General 1) 0.01km - 17(34:13/km) 90/97bpm [3080b/km] 1cal 1.75/0kmph Add a comment 4.9mi, 1:03:57 Run - Intervals 1) 2.41km - 20:00(8:18/km) 114/129bpm [946b/km] 203cal 7.23/10.18kmph 2) 0.07km - 20(4:45/km) 134/141bpm [637b/km] 4cal 12.63/13.4kmph 3) 0.15km - 1:40(11:05/km) 118/145bpm [1308b/km] 16cal 5.41/13kmph 4) 0.06km - 20(5:11/km) 119/130bpm [617b/km] 3cal 11.57/13.33kmph 5) 0.16km - 1:40(10:33/km) 112/137bpm [1182b/km] 15cal 5.68/13.33kmph 6) 0.06km - 20(5:55/km) 108/122bpm [640b/km] 3cal 10.13/11.62kmph 7) 0.16km - 1:40(10:34/km) 107/127bpm [1131b/km] 15cal 5.68/11.82kmph 8) 0.06km - 20(5:34/km) 110/130bpm [613b/km] 3cal 10.77/12.39kmph 9) 0.17km - 1:40(10:05/km) 115/136bpm [1160b/km] 19cal 5.95/11.69kmph 10) 1.79km - 15:00(8:22/km) 119/135bpm [995b/km] 158cal 7.17/10.75kmph 11) 2.83km - 20:57(7:23/km) 118/136bpm [872b/km] 207cal 8.12/18.91kmph Add a comment	0mi, 19 Cross - General 1) 0km - 19(3:48:30/km) 75/77bpm [17137b/km] 2cal Add a comment 0.8mi, 10:03 Run - Treadmill 1) 1km - 8:21(8:21/km) 102/122bpm [852b/km] 67cal 7.18/12.02kmph 2) 0.21km - 1:42(8:06/km) 118/128bpm [956b/km] 18cal 7.41/12.16kmph Add a comment 0mi, 1:03:29 Cross - Strength PT w/Laura Add a comment 0.4mi, 8:45 Walk - General 1) 0.62km - 8:45(14:01/km) 83/104bpm [1164b/km] 51cal 52/62rpm 4.28/7.12kmph Add a comment 0mi, 18 Cross - General 1) 0.01km - 18(40:24/km) 86/92bpm [3474b/km] 1cal 1.49/3.79kmph Add a comment 3.8mi, 26:43 Bike - General 1) 5km - 21:05(4:13/km) 102/124bpm [430b/km] 122cal 14.23/39.43kmph 2) 1.11km - 5:38(5:04/km) 94/107bpm [476b/km] 22cal 11.85/16.36kmph Add a comment 1.7mi, 28:48 Walk - General 1) 1km - 12:20(12:20/km) 93/115bpm [1147b/km] 81cal 54/65rpm 4.86/7.35kmph 2) 1km - 10:07(10:07/km) 88/113bpm [890b/km] 67cal 56/64rpm 5.93/8.03kmph 3) 0.67km - 6:21(9:29/km) 88/118bpm [835b/km] 23cal 58/62rpm 6.33/10.48kmph Add a comment 0mi, 21 Cross - General 1) 0.01km - 21(50:27/km) 93/98bpm [4692b/km] 1cal 3/41rpm 1.19/0kmph Add a comment 4.5mi, 1:00:02 Run - General 1) 7.29km - 1:00:02(8:14/km) 119/138bpm [980b/km] 656cal 7.29/11.56kmph Add a comment	0mi, 22 Cross - General 1) 0.03km - 22(11:32/km) 71/74bpm [819b/km] 2cal 36/54rpm Add a comment 0.8mi, 16:25 Walk - General 1) 1km - 12:40(12:40/km) 82/94bpm [1039b/km] 84cal 54/63rpm 2) 0.35km - 3:44(10:49/km) 80/94bpm [866b/km] 22cal 39/61rpm Add a comment 0mi, 16 Cross - General 1) 0.02km - 16(17:11/km) 84/92bpm [1443b/km] 2cal 20/45rpm Add a comment 2.6mi, 20:49 Bike - General 1) 4.21km - 20:49(4:57/km) 102/119bpm [504b/km] 167cal Add a comment 0mi, 1:03 Cross - General 1) 0.02km - 1:03(1:01:20/km) 75/80bpm [4600b/km] 5cal 5/55rpm Add a comment 2mi, 37:19 Walk - General 1) 1km - 11:31(11:31/km) 95/101bpm [1094b/km] 87cal 55/64rpm 2) 1km - 11:34(11:34/km) 93/116bpm [1076b/km] 91cal 52/125rpm 3) 1km - 10:28(10:28/km) 88/101bpm [921b/km] 80cal 57/115rpm 4) 0.26km - 3:46(14:42/km) 86/102bpm [1264b/km] 29cal 33/64rpm Add a comment 0mi, 20 Cross - General 1) 0km - 20(21:46:28/km) 89/91bpm [116276b/km] 2cal Add a comment 3.3mi, 40:04 Run - Run-Walk 1) 1km - 7:56(7:56/km) 112/132bpm [889b/km] 102cal 265/449W 2) 1km - 6:53(6:53/km) 130/140bpm [895b/km] 102cal 306/499W 3) 1km - 8:06(8:06/km) 131/141bpm [1061b/km] 121cal 319/873W 4) 1km - 6:50(6:50/km) 128/136bpm [875b/km] 101cal 315/615W 5) 1km - 8:18(8:18/km) 124/137bpm [1029b/km] 105cal 267/488W 6) 0.26km - 2:01(7:43/km) 130/136bpm [1004b/km] 28cal 305/436W Add a comment

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