geordieNdog

Last on at 10pm, 15th Nov 2024

M45 Wiltshire

Lion (72)

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About Me
Aspiring upstart - first parkrun on 28th May 2016 having never ran 5k in my life....it all went from there... Show More...

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Recent Blogs
Abingdon Marathon	Oct 2018
Bournemouth Supersonic 10k	Oct 2018
Solent Half Marathon	Sep 2018
Great North Run 2018	Sep 2018
Overton 5 mile	Sep 2018

My parkrun
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Recent Training
17th Nov	General	11.2mi	1:32:58
16th Nov	General	6.2mi	41:05
15th Nov	General	0.6mi	22:53
14th Nov	General	10.1mi	1:24:35
13th Nov	General	12.2mi	1:41:40

Planned Races
SOUTHAMPTON 10K	17th Nov
Running GP at Goodwood Motor Circuit	1st Dec
Surrey Half Marathon	16th Feb
Newport Marathon	13th Apr
London Marathon	27th Apr

12 Month Benchmarks	Run	Bike
Mile	6:03	10:13
5k	19:18	34:08
5mi	31:06	58:08
10k	38:39	1:11:30
10mi	1:05:30	0
Half	1:26:13	0
20mi	2:18:27	0
Mara	3:06:12	0
50k	4:57:27	0
40mi	10:13:29	0
75k	12:07:38	0
50mi	13:11:30	0
100k	17:11:29	0

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	23	21:39 61.15	20:27 65.21	19:48 67.84	19:22 69.87	18:45 72.71	19:53 69.08	19:09 72.26	19:02 73.26	18:59 74.01	18:45 6:02/mi	74.01
5mi	9		33:13 65.16	33:00 65.59	31:01 70.82		32:44 68.15	31:11 72.11			31:01 6:12/mi	72.11
10km	42		43:57 61.50	40:06 67.84	39:25 69.51	39:28 69.42	40:40 68.44	42:10 66.53	39:25 71.44	38:41 73.69	38:41 6:14/mi	73.69
7mi	1									1:35:29 33.87	1:35:29 13:38/mi	33.87
10mi	14		1:10:53 62.97	1:07:08 66.89	1:06:44 67.77	1:07:57 67.07		1:04:52 71.40	1:08:56 67.74	1:36:04 49.01	1:04:52 6:29/mi	71.40
12.5mi	1				1:32:15 61.84						1:32:15 7:23/mi	61.84
13.1mi	31	1:48:11 54.30	1:34:11 62.68	1:27:59 67.50	1:27:25 68.40	1:25:50 70.19	1:48:50 55.81	1:28:59 68.82	1:33:51 65.79	1:26:23 72.08	1:25:50 6:33/mi	72.08
20mi	2			3:02:53 51.06		2:16:47 69.26					2:16:47 6:50/mi	69.26
26.2mi	11		3:45:01 55.01	3:16:26 63.39	4:33:53 45.47	3:57:08 53.27	4:37:33 45.88			3:08:05 69.41	3:08:05 7:11/mi	69.41
50km	4			5:06:59 49.89			6:17:00 41.55	6:10:53 42.58		5:03:08 52.97	5:03:08 9:45/mi	52.97
32.3mi	1					6:26:28 42.22					6:26:28 11:59/mi	42.22
45mi	1						7:16:04 56.87				7:16:04 9:41/mi	56.87
69mi	1				14:27:01 48.89						14:27:01 12:34/mi	48.89
100mi	1							23:41:51 49.34			23:41:51 14:13/mi	49.34

Date	Planned Races			Distance
27 Apr	London Marathon Confirmed			26.2mi
13 Apr	Newport Marathon			26.2mi
16 Feb	Surrey Half Marathon Confirmed			13.1mi
1 Dec	Running GP at Goodwood Motor Circuit			26.2mi
17 Nov	SOUTHAMPTON 10K Confirmed			10km
2024		Result	WAVA	Distance
17 Nov	SOUTHAMPTON 10K			10km
16 Nov	Olympic Park 5k & 10k			10km
3 Nov	Blue Castle Run PB	1:35:29	33.87	7mi
27 Oct	Frankfurt Marathon PB	3:08:05	69.41	26.2mi
20 Oct	Running GP at Goodwood Motor Circuit	1:54:39	54.31	13.1mi
19 Oct	The Old Showfield parkrun	19:01	73.88	5km
13 Oct	Lightning Bolt 10K - Race 5 PB	38:41	73.69	10km
5 Oct	Whiteley parkrun SB	18:59	74.01	5km
29 Sep	Run Kent Tonbridge Half Marathon SB	1:26:23	72.08	13.1mi
29 Sep	Welwyn Half Marathon - CANCELLED			13.1mi
11 Aug	Guildford 10k & Junior Race	41:19	69.00	10km
19 Jul	Cider 24	63mi		24hr
6 Jul	Salomon Serpent Trail 50K PB	5:03:08	52.97	50km
15 Jun	Giants Head Marathon	4:16:33	50.89	26.2mi
28 Apr	Newport 10k	54:00	52.79	10km
21 Apr	London Marathon	3:27:58	62.78	26.2mi
14 Apr	Manchester Marathon	3:08:59	69.08	26.2mi
7 Apr	Thames Towpath 10 SB	1:36:04	49.01	10mi
31 Mar	Gloucester Half Marathon & 10k	39:19	72.51	10km
23 Mar	Blandford parkrun	19:00	73.95	5km
17 Mar	Milton Keynes Festival of Running Half Marathon	1:28:53	70.05	13.1mi
25 Feb	Cancer UK London Winter Run 10k	53:36	53.18	10km
20 Jan	Salisbury parkrun	19:49	70.36	5km
2023		Result	WAVA	Distance
23 Dec	Salisbury parkrun	20:25	68.29	5km
3 Dec	Goodwood Motor Circuit- 5K, 10K, 20Mile, Half Marathon & Marathon SB	1:33:51	65.79	13.1mi
25 Nov	Salisbury parkrun	21:20	65.36	5km
10 Sep	Lightning Bolt 10K - Race 4			10km
2 Sep	Salisbury parkrun			5km
27 Aug	Run Dorney Lake Half Marathon			13.1mi
2 Jul	Lordshill 10k	40:22	70.05	10km
24 Jun	Poole parkrun SB	19:02	73.26	5km
18 Jun	Alresford 10k	41:21	68.39	10km
24 May	Lakeside 5K	19:39	70.96	5km
21 May	Netley 10km	40:24	69.99	10km
14 May	Alton 10 SB	1:08:56	67.74	10mi
25 Mar	Salisbury parkrun	19:35	71.20	5km
19 Mar	Eastleigh 10K	39:35	71.44	10km
4 Mar	Hampshire XC League - Bournemouth	39:22	71.83	10km
18 Feb	Salisbury parkrun	19:10	72.75	5km
11 Feb	Hampshire XC League - Popham	42:25	66.67	10km
5 Feb	Ryde 10m	1:09:27	67.24	10mi
21 Jan	Southsea parkrun	19:14	71.95	5km
14 Jan	Hampshire XC League - Prospect Park	45:47	61.27	10km
8 Jan	Stubbington 10k SB	39:25	71.17	10km
2022		Result	WAVA	Distance
24 Dec	Salisbury parkrun	19:09	72.26	5km
17 Dec	Salisbury parkrun SB	19:09	72.26	5km
4 Dec	Victory 5 mile SB	31:11	72.11	5mi
3 Dec	Hampshire XC League - Bournemouth	39:15	71.47	10km
27 Nov	Yarnbury Yomp	1:15:54	36.96	10km
20 Nov	Gosport Half Marathon SB	1:28:59	68.82	13.1mi
12 Nov	Hampshire XC League - Aldershot	43:27	64.56	10km
6 Nov	Hayling 10	1:09:19	66.82	10mi
15 Oct	Run to the Sea Bournemouth SB	6:10:53	42.58	50km
2 Oct	Cricklade 10k SB	42:10	66.53	10km
25 Sep	Solent Half Marathon	2:11:49	46.46	13.1mi
18 Sep	Chippenham Half Marathon	1:33:58	65.17	13.1mi
4 Sep	Overton 5 mile	34:32	65.11	5mi
7 May	Thames Path 100 PB	23:41:51	49.34	100mi
23 Apr	RunThrough Regents Park 5k & 10k	53:53	52.06	10km
3 Apr	Salisbury 10 Mile Road Race PB	1:04:52	71.40	10mi
6 Feb	Ryde 10 mile	1:12:13	64.13	10mi
16 Jan	Stubbington 10K			10km
2021		Result	WAVA	Distance
28 Dec	Winter Cross Ultra 70k PB	7:16:04	56.87	45mi
18 Dec	Salisbury parkrun SB	19:53	69.08	5km
5 Dec	Victory 5 SB	32:44	68.15	5mi
21 Nov	Gosport Half SB	1:48:50	55.81	13.1mi
17 Oct	Yorkshire Marathon SB	4:37:33	45.88	26.2mi
19 Sep	Lordshill 10k	51:10	54.39	10km
5 Sep	Worcester City Half Marathon	1:56:22	52.20	13.1mi
1 Aug	Hendy Eastleigh 10K SB	40:40	68.44	10km
20 Jun	Alresford 10k	44:21	62.75	10km
5 Jun	Run To The Sea Brighton SB	6:17:00	41.55	50km
29 May	Egdon Easy	42:49	65.00	10km
2 May	Up on the downs	2:19:38	43.50	13.1mi
2020		Result	WAVA	Distance
10 Oct	A Run With No Witty Name PB	6:26:28	42.22	32.27mi
4 Oct	The Great Clarendon Marathon SB	3:57:08	53.27	26.2mi
19 Sep	Bewl Water Half Marathon	1:44:49	57.48	13.1mi
14 Jun	Lordshill 10k - CANCELLED			10km
17 May	Netley 10k - CANCELLED			10km
3 May	Alton 10 mile - CANCELLED			10mi
5 Apr	Greater Manchester Marathon - Original Date - (CANCELLED)			26.2mi
22 Mar	Eastleigh 10k - CANCELLED			10km
15 Mar	Milton Keynes Festival of Running 20m PB	2:16:47	69.26	20mi
14 Mar	Salisbury parkrun PB	18:45	72.71	5km
8 Mar	Surrey Half Marathon PB	1:25:50	70.19	13.1mi
8 Feb	Hampshire XC League - Popham	42:34	64.87	10km
2 Feb	Ryde 10 mile SB	1:07:57	67.07	10mi
12 Jan	Stubbington 10k SB	39:28	69.42	10km
11 Jan	Hampshire XC League - Prospect Park	46:18	59.17	10km
4 Jan	Poole parkrun	19:12	70.48	5km
2019		Result	WAVA	Distance
29 Dec	Plain Crazy PB	1:32:15	61.84	12.5mi
28 Dec	Blandford parkrun SB	19:22	69.87	5km
7 Dec	Salisbury parkrun	19:29	69.45	5km
1 Dec	Victory 5 PB	31:01	70.82	5mi
30 Nov	Hampshire XC League - Aldershot	46:49	58.52	10km
24 Nov	Castle Combe 10k SB	39:25	69.51	10km
17 Nov	Gosport Half Marathon SB	1:27:25	68.40	13.1mi
9 Nov	Hampshire XC League - Sparsholt College	41:00	66.82	10km
3 Nov	Hayling 10 mile SB	1:06:44	67.77	10mi
26 Oct	Blandford parkrun	19:26	69.63	5km
13 Oct	Burton Marathon	4:36:13	45.39	26.2mi
12 Oct	Hampshire XC League - Bournemouth	40:41	67.34	10km
22 Sep	Solent Half Marathon	1:35:15	62.77	13.1mi
8 Sep	Great North Run	2:44:34	36.33	13.1mi
1 Sep	Overton 5	33:16	66.03	5mi
11 Aug	Salisbury 5-4-3-2-1 Trail Half	1:49:06	54.81	13.1mi
20 Jul	Conti Thunder Run	30mi		24hr
30 Jun	Lorsdhill 10k	50:07	54.67	10km
16 Jun	Alresford 10k			10km
15 Jun	Rat Race The Wall PB	14:27:01	48.89	69mi
12 May	Alton 10	1:17:27	58.39	10mi
14 Apr	Salisbury 10	1:41:19	44.64	10mi
17 Mar	Fleet Half Marathon			13.1mi
10 Mar	The Big Half			13.1mi
9 Feb	Hampshire XC League - New Forest	52:44	51.95	10km
3 Feb	Ryde 10 mile			10mi
27 Jan	Gran Canaria marathon SB	4:33:53	45.47	26.2mi
13 Jan	Stubbington 10k			10km
12 Jan	Hampshire XC League - Prospect Park			10km
2018		Result	WAVA	Distance
2 Dec	Victory 5	39:11	55.64	5mi
1 Dec	Hampshire XC League - Popham	48:07	56.53	10km
18 Nov	Gosport Half Marathon	1:29:26	66.41	13.1mi
10 Nov	Hampshire XC League - Aldershot	43:51	62.04	10km
4 Nov	Hayling 10 mile	1:07:46	66.27	10mi
21 Oct	Abingdon Marathon SB	3:16:26	63.39	26.2mi
13 Oct	Hampshire XC League - Bournemouth	40:29	67.19	10km
7 Oct	Oxford Half Marathon	2:38:53	37.38	13.1mi
6 Oct	Bournemouth Supersonic 10K SB	40:06	67.84	10km
29 Sep	Chippenham parkrun #228	19:54	67.50	5km
23 Sep	Solent Half Marathon	1:29:33	66.32	13.1mi
9 Sep	Great North Run	1:39:27	59.72	13.1mi
2 Sep	Overton 5	33:35	64.92	5mi
12 Aug	Salisbury 5-4-3-2-1 Trail 50k SB	5:06:59	49.89	50km
22 Jul	Bowerhill Bomber 10K	49:36	54.84	10km
24 Jun	Lordshill 10K	1:00:15	45.15	10km
17 Jun	Eastleigh 10K			10km
10 Jun	Weymouth Half Marathon			13.1mi
27 May	Edinburgh Marathon	4:13:25	49.14	26.2mi
20 May	Netley 10k	58:47	46.28	10km
13 May	Bosworth Half Marathon	1:33:49	63.30	13.1mi
12 May	Coventry parkrun SB	19:48	67.84	5km
7 May	Milton Keynes Half Marathon	2:26:40	40.49	13.1mi
29 Apr	Chester Half Marathon SB	1:27:59	67.50	13.1mi
8 Apr	Salisbury 10 SB	1:07:08	66.89	10mi
11 Mar	Larmer Tree 20 Mile SB	3:02:53	51.06	20mi
4 Feb	Ryde 10	1:13:10	61.38	10mi
28 Jan	Romsey 5 SB	33:00	65.59	5mi
14 Jan	Stubbington Green 10k	1:00:40	44.55	10km
2017		Result	WAVA	Distance
3 Dec	Victory 5 SB	33:13	65.16	5mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	49:14	54.90	10km
22 Oct	Great South Run SB	1:10:53	62.97	10mi
14 Oct	Salisbury parkrun SB	20:27	65.21	5km
8 Oct	Oxford Half Marathon SB	1:34:11	62.68	13.1mi
1 Oct	Salisbury Half Marathon	2:13:43	44.15	13.1mi
24 Sep	Winchester Half Marathon	1:44:28	56.51	13.1mi
10 Sep	Great North Run	1:38:02	60.22	13.1mi
6 Aug	Gloucester City Marathon SB	3:45:01	55.01	26.2mi
9 Jul	Wyvern 10k	44:25	60.86	10km
4 Jun	Derby Ramathon	1:39:20	59.43	13.1mi
7 May	Great Bristol 10k SB	43:57	61.50	10km
23 Apr	ABP Southampton Half Marathon	1:42:19	57.70	13.1mi
12 Mar	Bath Half	1:45:01	56.22	13.1mi
2016		Result	WAVA	Distance
5 Nov	Salisbury parkrun SB	21:39	61.15	5km
9 Oct	Salisbury Half Marathon SB	1:48:11	54.30	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	13	40	0	10	7	0	0	0	0	71
2024	2.5	3.1	2.5	2.5	1.9	1.9	1.9	1.9	1.2	1.9	1.2	0	22.4
2024	193	215	249	117	112	182	191	237	221	193	104	0	2014
2024	6	0	0	0	0	0	0	0	0	0	0	0	6
2023	7	0	0	7	0	3	0	4	0	0	9	5	35
2023	0	0	0	0	0	0	0	0	0	0	2.3	1.9	4.2
2023	137	201	164	133	235	182	252	185	0	18	77	143	1728
2023	0	0	10	0	25	53	0	22	0	7	0	0	117
2022	0	0	0	0	0	0	0	0	0	1	0	0	1
2022	0	0	0	0	1	0.4	0	0	0	0	0	0	1.4
2022	78	205	286	208	112	22	40	122	156	149	225	177	1779
2022	0	0	0	35	25	19	7	0	0	0	0	0	87
2021	0	0	0	0	0	0	0	0	0	0	0	12	12
2021	49	0	75	177	154	179	260	210	26	66	146	196	1536
2021	0	31	0	0	0	0	0	29	98	4	0	0	162
2020	0	0	0	3	0	0	0	0	0	0	0	2	6
2020	0	0	0	0	0	0	0.2	0.1	0.9	0	0	0	1.3
2020	222	275	231	265	102	109	53	178	163	234	195	152	2179
2020	0	0	0	0	0	0	0	0	0	0	0	26	26
2019	41	50	22	139	191	167	185	169	200	265	188	161	1777
2019	0	0	6	0	0	0	0	0	0	0	0	0	6
2018	121	194	258	220	192	86	136	191	235	188	117	16	1954
2017	76	49	133	98	99	138	157	146	102	125	119	56	1298
2016	0	0	0	0	3	8	21	38	63	75	60	44	313

Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27
-	7mi, 1:06:21 Run - General 1) 0.62mi - 5:55(9:31/mi) 115/123bpm [1094b/mi] 70cal 320/420W 2) 0.52mi - 4:56(9:30/mi) 114/120bpm [1084b/mi] 59cal 308/371W 3) 0.11mi - 58(9:12/mi) 109/111bpm [1004b/mi] 11cal 300/311W 4) 0.62mi - 5:53(9:29/mi) 112/118bpm [1062b/mi] 69cal 304/326W 5) 0.62mi - 5:53(9:28/mi) 114/119bpm [1078b/mi] 69cal 309/382W 6) 0.62mi - 5:58(9:36/mi) 112/118bpm [1076b/mi] 68cal 313/330W 7) 0.62mi - 5:51(9:25/mi) 115/117bpm [1082b/mi] 68cal 323/351W 8) 0.62mi - 5:50(9:23/mi) 114/117bpm [1070b/mi] 67cal 313/338W 9) 0.62mi - 5:59(9:38/mi) 114/116bpm [1099b/mi] 68cal 306/350W 10) 0.62mi - 5:52(9:27/mi) 119/131bpm [1125b/mi] 70cal 335/414W 11) 0.62mi - 5:55(9:31/mi) 120/133bpm [1142b/mi] 73cal 301/431W 12) 0.62mi - 5:52(9:26/mi) 116/120bpm [1095b/mi] 72cal 306/373W 13) 0.16mi - 1:28(9:17/mi) 114/117bpm [1058b/mi] 19cal 324/367W Add a comment	7mi, 59:54 Run - General 1) 0.62mi - 5:48(9:21/mi) 116/123bpm [1084b/mi] 71cal 316/379W 2) 0.62mi - 5:46(9:16/mi) 117/120bpm [1084b/mi] 71cal 313/353W 3) 0.62mi - 5:38(9:05/mi) 114/120bpm [1035b/mi] 68cal 323/389W 4) 0.14mi - 1:12(8:49/mi) 112/113bpm [988b/mi] 14cal 302/344W 5) 0.62mi - 4:17(6:53/mi) 130/139bpm [896b/mi] 64cal 413/447W 6) 0.62mi - 4:15(6:50/mi) 141/145bpm [963b/mi] 67cal 425/460W 7) 0.62mi - 4:15(6:50/mi) 143/147bpm [977b/mi] 68cal 426/513W 8) 0.14mi - 55(6:43/mi) 142/147bpm [954b/mi] 14cal 395/424W 9) 0.62mi - 5:29(8:49/mi) 140/147bpm [1235b/mi] 77cal 326/365W 10) 0.62mi - 5:38(9:04/mi) 126/134bpm [1142b/mi] 78cal 346/401W 11) 0.62mi - 5:48(9:20/mi) 121/125bpm [1129b/mi] 74cal 297/319W 12) 0.14mi - 1:15(9:14/mi) 119/120bpm [1100b/mi] 16cal 310/323W 13) 0.62mi - 5:52(9:26/mi) 121/127bpm [1142b/mi] 77cal 315/386W 14) 0.4mi - 3:46(9:23/mi) 126/127bpm [1181b/mi] 47cal 323/349W Add a comment	6mi, 57:45 Run - General 1) 0.62mi - 5:57(9:35/mi) 104/116bpm [997b/mi] 67cal 308/379W 2) 0.62mi - 5:45(9:16/mi) 113/118bpm [1047b/mi] 70cal 305/342W 3) 0.62mi - 5:53(9:28/mi) 109/116bpm [1033b/mi] 67cal 306/366W 4) 0.62mi - 5:50(9:23/mi) 109/113bpm [1024b/mi] 67cal 327/367W 5) 0.62mi - 5:52(9:27/mi) 110/115bpm [1039b/mi] 67cal 326/366W 6) 0.62mi - 5:50(9:24/mi) 110/114bpm [1034b/mi] 66cal 324/336W 7) 0.53mi - 5:04(9:32/mi) 113/118bpm [1078b/mi] 58cal 326/390W 8) 0.06mi - 20(5:26/mi) 113/116bpm [615b/mi] 5cal 411/532W 9) 0.06mi - 55(14:43/mi) 119/126bpm [1752b/mi] 9cal 151/496W 10) 0.06mi - 20(5:21/mi) 117/121bpm [626b/mi] 4cal 384/557W 11) 0.06mi - 50(13:26/mi) 123/128bpm [1652b/mi] 9cal 178/543W 12) 0.06mi - 19(5:09/mi) 123/127bpm [634b/mi] 4cal 398/582W 13) 0.06mi - 54(14:26/mi) 127/131bpm [1833b/mi] 11cal 104/351W 14) 0.06mi - 18(4:51/mi) 126/131bpm [611b/mi] 4cal 475/629W 15) 0.06mi - 1:00(16:13/mi) 131/137bpm [2124b/mi] 13cal 82/140W 16) 0.06mi - 18(4:42/mi) 122/123bpm [574b/mi] 3cal 365/789W 17) 0.06mi - 59(15:54/mi) 128/133bpm [2036b/mi] 11cal 142/670W 18) 0.06mi - 17(4:39/mi) 130/136bpm [605b/mi] 4cal 548/745W 19) 0.06mi - 1:21(21:40/mi) 130/140bpm [2818b/mi] 17cal 51/124W 20) 0.62mi - 6:01(9:41/mi) 147/151bpm [1424b/mi] 83cal 301/369W 21) 0.38mi - 3:36(9:32/mi) 150/153bpm [1429b/mi] 51cal 322/428W 22) 0.01mi - 4(10:45/mi) 153/153bpm [1645b/mi] 1cal 79/237W Add a comment	-	3.1mi, 31:06 Run - General 1) 0.62mi - 6:12(9:58/mi) 112/121bpm [1117b/mi] 71cal 285/370W 2) 0.62mi - 6:06(9:49/mi) 119/123bpm [1169b/mi] 77cal 293/309W 3) 0.62mi - 6:12(9:58/mi) 133/140bpm [1326b/mi] 80cal 291/308W 4) 0.62mi - 6:11(9:58/mi) 133/142bpm [1325b/mi] 81cal 289/301W 5) 0.62mi - 6:07(9:51/mi) 124/127bpm [1222b/mi] 75cal 295/313W 6) 0.03mi - 18(9:38/mi) 124/124bpm [1194b/mi] 4cal 303/305W Add a comment	26.5mi, 3:08:05 Run - General 1) 0.62mi - 4:16(6:50/mi) 149/158bpm [1019b/mi] 69cal 423/488W 2) 0.63mi - 4:21(6:54/mi) 154/157bpm [1062b/mi] 72cal 423/525W 3) 0.64mi - 4:22(6:49/mi) 153/159bpm [1043b/mi] 72cal 424/643W 4) 0.64mi - 4:19(6:47/mi) 152/154bpm [1032b/mi] 71cal 416/448W 5) 0.63mi - 4:13(6:45/mi) 156/161bpm [1054b/mi] 71cal 431/448W 6) 0.63mi - 4:17(6:48/mi) 155/158bpm [1054b/mi] 72cal 396/434W 7) 0.62mi - 4:14(6:49/mi) 154/159bpm [1049b/mi] 70cal 431/634W 8) 1.26mi - 8:34(6:48/mi) 156/159bpm [1062b/mi] 144cal 427/517W 9) 0.62mi - 4:18(6:55/mi) 157/161bpm [1086b/mi] 72cal 439/488W 10) 0.63mi - 4:14(6:45/mi) 155/164bpm [1047b/mi] 70cal 411/464W 11) 0.62mi - 4:12(6:47/mi) 157/161bpm [1064b/mi] 70cal 432/504W 12) 0.64mi - 4:17(6:44/mi) 156/158bpm [1049b/mi] 71cal 415/476W 13) 0.63mi - 4:19(6:49/mi) 156/160bpm [1065b/mi] 72cal 437/540W 14) 0.63mi - 4:18(6:50/mi) 157/159bpm [1073b/mi] 72cal 426/509W 15) 0.62mi - 4:17(6:53/mi) 157/159bpm [1081b/mi] 71cal 422/440W 16) 0.62mi - 4:15(6:52/mi) 157/159bpm [1078b/mi] 70cal 426/448W 17) 0.63mi - 4:21(6:51/mi) 157/159bpm [1075b/mi] 72cal 427/445W 18) 0.62mi - 4:18(6:54/mi) 157/159bpm [1083b/mi] 71cal 423/436W 19) 0.64mi - 4:23(6:51/mi) 157/158bpm [1077b/mi] 72cal 421/467W 20) 0.61mi - 4:13(6:54/mi) 157/158bpm [1083b/mi] 69cal 416/434W 21) 0.62mi - 4:17(6:52/mi) 158/159bpm [1085b/mi] 70cal 425/448W 22) 0.62mi - 4:17(6:55/mi) 158/161bpm [1093b/mi] 71cal 425/448W 23) 0.63mi - 4:26(7:04/mi) 158/161bpm [1116b/mi] 73cal 420/466W 24) 0.62mi - 4:13(6:47/mi) 159/161bpm [1078b/mi] 70cal 415/455W 25) 0.62mi - 4:25(7:04/mi) 158/162bpm [1116b/mi] 72cal 413/437W 26) 0.63mi - 4:29(7:11/mi) 159/161bpm [1141b/mi] 73cal 424/487W 27) 0.69mi - 4:48(6:58/mi) 158/161bpm [1100b/mi] 79cal 402/426W 28) 0.58mi - 4:08(7:10/mi) 159/162bpm [1141b/mi] 67cal 398/501W 29) 0.63mi - 4:35(7:17/mi) 159/160bpm [1157b/mi] 74cal 397/436W 30) 0.63mi - 4:44(7:31/mi) 157/159bpm [1180b/mi] 75cal 381/395W 31) 0.61mi - 4:35(7:28/mi) 156/158bpm [1165b/mi] 72cal 383/404W 32) 0.61mi - 4:34(7:31/mi) 155/157bpm [1166b/mi] 70cal 375/423W 33) 0.64mi - 4:53(7:39/mi) 156/157bpm [1194b/mi] 75cal 384/412W 34) 0.62mi - 4:59(8:01/mi) 150/155bpm [1203b/mi] 71cal 356/401W 35) 0.65mi - 4:54(7:36/mi) 154/155bpm [1171b/mi] 72cal 379/427W 36) 0.61mi - 4:35(7:29/mi) 154/157bpm [1154b/mi] 69cal 384/448W 37) 0.65mi - 5:08(7:55/mi) 153/156bpm [1211b/mi] 74cal 370/405W 38) 0.64mi - 4:55(7:44/mi) 153/155bpm [1184b/mi] 75cal 387/513W 39) 0.63mi - 4:52(7:46/mi) 154/155bpm [1196b/mi] 72cal 373/556W 40) 0.64mi - 4:52(7:38/mi) 154/155bpm [1175b/mi] 71cal 378/428W 41) 0.72mi - 5:23(7:26/mi) 155/161bpm [1153b/mi] 80cal 394/505W Add a comment
Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3
-	-	5.1mi, 47:00 Run - General 1) 1mi - 9:17(9:17/mi) 115/121bpm [1068b/mi] 115cal 310/393W 2) 1mi - 9:16(9:16/mi) 114/122bpm [1056b/mi] 112cal 311/322W 3) 1mi - 9:13(9:13/mi) 115/118bpm [1060b/mi] 109cal 312/324W 4) 1mi - 9:11(9:11/mi) 117/126bpm [1074b/mi] 110cal 316/322W 5) 1mi - 9:07(9:07/mi) 121/129bpm [1102b/mi] 111cal 317/423W 6) 0.11mi - 57(8:51/mi) 125/128bpm [1106b/mi] 12cal 304/343W Add a comment	0.6mi, 21:24 Swim - General 1) 0.62mi - 21:24(34:26/mi) 127/150bpm [4373b/mi] 272cal 28/rpm Add a comment	6mi, 55:46 Run - General 1) 1mi - 9:15(9:15/mi) 123/129bpm [1137b/mi] 118cal 312/378W 2) 1mi - 9:12(9:12/mi) 117/130bpm [1077b/mi] 114cal 317/435W 3) 1mi - 9:19(9:19/mi) 117/121bpm [1089b/mi] 111cal 308/367W 4) 1mi - 9:17(9:17/mi) 120/123bpm [1114b/mi] 113cal 309/321W 5) 1mi - 9:18(9:18/mi) 124/128bpm [1153b/mi] 113cal 311/326W 6) 1mi - 9:18(9:18/mi) 126/133bpm [1171b/mi] 114cal 312/334W 7) 0.02mi - 8(8:31/mi) 123/123bpm [1048b/mi] 2cal 246/326W Add a comment	5mi, 46:13 Run - General 1) 1mi - 9:10(9:10/mi) 119/128bpm [1091b/mi] 115cal 310/398W 2) 1mi - 9:14(9:14/mi) 116/126bpm [1072b/mi] 113cal 310/331W 3) 1mi - 9:10(9:10/mi) 118/124bpm [1082b/mi] 111cal 325/335W 4) 1mi - 9:16(9:16/mi) 119/126bpm [1102b/mi] 111cal 321/333W 5) 1mi - 9:20(9:20/mi) 122/128bpm [1139b/mi] 113cal 310/399W 6) 0.01mi - 3(7:14/mi) 126/126bpm [912b/mi] 1cal 82/245W Add a comment	7.1mi, 1:35:35 Run - General 1) 1mi - 13:05(13:05/mi) 116/132bpm [1518b/mi] 133cal 231/341W 2) 1mi - 12:49(12:49/mi) 113/119bpm [1449b/mi] 125cal 240/410W 3) 1mi - 13:39(13:39/mi) 121/133bpm [1651b/mi] 134cal 225/398W 4) 1mi - 17:45(17:45/mi) 109/121bpm [1935b/mi] 135cal 193/345W 5) 1mi - 13:00(13:00/mi) 110/120bpm [1431b/mi] 111cal 202/326W 6) 1mi - 13:02(13:02/mi) 113/124bpm [1473b/mi] 118cal 225/361W 7) 1mi - 11:21(11:21/mi) 116/121bpm [1316b/mi] 117cal 269/322W 8) 0.08mi - 53(11:39/mi) 114/116bpm [1329b/mi] 8cal 219/309W Add a comment
Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
-	6mi, 55:52 Run - General 1) 1mi - 9:18(9:18/mi) 116/122bpm [1078b/mi] 114cal 302/362W 2) 1mi - 9:13(9:13/mi) 111/123bpm [1024b/mi] 109cal 310/427W 3) 1mi - 9:16(9:16/mi) 113/116bpm [1048b/mi] 109cal 314/340W 4) 1mi - 9:16(9:16/mi) 116/121bpm [1075b/mi] 109cal 326/392W 5) 1mi - 9:21(9:21/mi) 117/121bpm [1093b/mi] 109cal 320/338W 6) 1mi - 9:19(9:19/mi) 118/126bpm [1099b/mi] 116cal 315/339W 7) 0.02mi - 9(8:26/mi) 117/118bpm [987b/mi] 2cal 222/251W Add a comment	8.1mi, 1:05:51 Run - General 1) 1mi - 8:11(8:11/mi) 121/133bpm [989b/mi] 110cal 354/450W 2) 1mi - 8:12(8:12/mi) 129/141bpm [1057b/mi] 114cal 354/494W 3) 1mi - 8:07(8:07/mi) 127/134bpm [1032b/mi] 108cal 355/369W 4) 1mi - 8:10(8:10/mi) 134/140bpm [1095b/mi] 115cal 349/369W 5) 1mi - 8:07(8:07/mi) 130/137bpm [1056b/mi] 109cal 350/380W 6) 1mi - 8:10(8:10/mi) 127/137bpm [1038b/mi] 114cal 351/369W 7) 1mi - 8:08(8:08/mi) 129/131bpm [1050b/mi] 107cal 356/366W 8) 1mi - 8:11(8:11/mi) 132/138bpm [1080b/mi] 112cal 351/410W 9) 0.07mi - 34(7:42/mi) 134/136bpm [1031b/mi] 8cal 328/408W Add a comment	0.6mi, 21:29 Swim - General 1) 0.62mi - 21:29(34:34/mi) 88/102bpm [3042b/mi] 118cal 29/rpm Add a comment	8mi, 1:06:14 Run - General 1) 1mi - 8:06(8:06/mi) 123/138bpm [996b/mi] 109cal 378/460W 2) 1mi - 8:00(8:00/mi) 129/140bpm [1031b/mi] 112cal 363/448W 3) 1mi - 7:54(7:54/mi) 131/141bpm [1035b/mi] 111cal 354/451W 4) 1mi - 7:54(7:54/mi) 133/135bpm [1050b/mi] 112cal 370/401W 5) 1mi - 7:49(7:49/mi) 137/140bpm [1071b/mi] 115cal 384/442W 6) 1mi - 7:46(7:46/mi) 141/144bpm [1096b/mi] 116cal 384/455W 7) 0.01mi - 4(7:19/mi) 142/142bpm [1040b/mi] 1cal 423/426W 8) 0.06mi - 24(6:23/mi) 142/142bpm [906b/mi] 6cal 368/520W 9) 0.06mi - 59(15:45/mi) 141/147bpm [2221b/mi] 12cal 97/521W 10) 0.06mi - 17(4:42/mi) 123/125bpm [577b/mi] 3cal 496/692W 11) 0.06mi - 50(13:20/mi) 134/145bpm [1786b/mi] 8cal 171/571W 12) 0.06mi - 18(4:55/mi) 144/150bpm [708b/mi] 5cal 419/613W 13) 0.06mi - 52(13:52/mi) 146/152bpm [2024b/mi] 12cal 231/605W 14) 0.06mi - 17(4:31/mi) 145/147bpm [655b/mi] 5cal 458/657W 15) 0.06mi - 52(14:02/mi) 149/154bpm [2091b/mi] 13cal 168/639W 16) 0.06mi - 17(4:39/mi) 156/158bpm [725b/mi] 5cal 463/646W 17) 0.06mi - 52(13:59/mi) 155/159bpm [2167b/mi] 14cal 201/601W 18) 0.06mi - 17(4:33/mi) 151/154bpm [688b/mi] 5cal 491/665W 19) 0.06mi - 55(14:41/mi) 159/164bpm [2335b/mi] 14cal 146/627W 20) 0.06mi - 18(4:50/mi) 169/177bpm [816b/mi] 5cal 384/663W 21) 0.06mi - 56(14:55/mi) 165/184bpm [2460b/mi] 17cal 114/637W 22) 0.06mi - 16(4:10/mi) 151/153bpm [629b/mi] 4cal 496/701W 23) 0.06mi - 56(15:00/mi) 152/158bpm [2281b/mi] 14cal 92/644W 24) 1mi - 9:03(9:03/mi) 171/178bpm [1548b/mi] 162cal 328/417W 25) 0.01mi - 2(6:22/mi) 172/172bpm [1096b/mi] 1cal Add a comment	5mi, 45:07 Run - General 1) 1mi - 8:59(8:59/mi) 123/131bpm [1106b/mi] 116cal 319/394W 2) 1mi - 8:57(8:57/mi) 127/134bpm [1138b/mi] 118cal 320/330W 3) 1mi - 9:01(9:01/mi) 128/138bpm [1154b/mi] 117cal 316/366W 4) 1mi - 8:56(8:56/mi) 122/132bpm [1089b/mi] 109cal 321/428W 5) 1mi - 9:11(9:11/mi) 131/137bpm [1203b/mi] 119cal 312/328W 6) 0.01mi - 3(6:12/mi) 137/137bpm [849b/mi] 1cal Add a comment	0.7mi, 6:44 Run - General 1) 0.72mi - 6:44(9:23/mi) 139/156bpm [1304b/mi] 97cal 323/458W Add a comment 10mi, 1:19:46 Run - General 1) 1mi - 8:03(8:03/mi) 125/131bpm [1005b/mi] 111cal 350/377W 2) 1mi - 8:06(8:06/mi) 135/142bpm [1094b/mi] 117cal 351/395W 3) 1mi - 8:01(8:01/mi) 134/143bpm [1074b/mi] 114cal 359/424W 4) 1mi - 8:03(8:03/mi) 137/142bpm [1102b/mi] 115cal 363/393W 5) 1mi - 7:59(7:59/mi) 134/143bpm [1070b/mi] 111cal 362/394W 6) 1mi - 7:57(7:57/mi) 138/144bpm [1097b/mi] 113cal 368/382W 7) 1mi - 7:53(7:53/mi) 138/140bpm [1088b/mi] 112cal 371/450W 8) 1mi - 7:51(7:51/mi) 140/143bpm [1099b/mi] 112cal 367/385W 9) 1mi - 8:01(8:01/mi) 139/145bpm [1115b/mi] 115cal 355/370W 10) 1mi - 7:49(7:49/mi) 139/144bpm [1087b/mi] 115cal 364/490W 11) 0.01mi - 3(6:08/mi) 139/139bpm [852b/mi] 1cal 200/301W Add a comment
Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
-	8.1mi, 1:08:17 Run - General 1) 1mi - 8:19(8:19/mi) 121/137bpm [1007b/mi] 109cal 367/463W 2) 1mi - 8:16(8:16/mi) 126/135bpm [1041b/mi] 112cal 351/432W 3) 1mi - 8:12(8:12/mi) 126/134bpm [1034b/mi] 109cal 340/430W 4) 1mi - 8:12(8:12/mi) 128/132bpm [1050b/mi] 110cal 351/434W 5) 1mi - 8:13(8:13/mi) 130/132bpm [1068b/mi] 111cal 365/434W 6) 1mi - 8:13(8:13/mi) 132/134bpm [1084b/mi] 112cal 388/462W 7) 0.05mi - 26(8:10/mi) 133/134bpm [1085b/mi] 6cal 393/397W 8) 0.06mi - 20(5:28/mi) 134/134bpm [733b/mi] 5cal 480/599W 9) 0.06mi - 54(14:34/mi) 136/142bpm [1981b/mi] 11cal 146/527W 10) 0.06mi - 19(5:13/mi) 133/134bpm [693b/mi] 5cal 280/542W 11) 0.06mi - 54(14:26/mi) 133/137bpm [1919b/mi] 10cal 156/526W 12) 0.06mi - 19(5:00/mi) 127/128bpm [635b/mi] 4cal 492/709W 13) 0.06mi - 52(13:55/mi) 126/129bpm [1753b/mi] 7cal 106/439W 14) 0.06mi - 19(5:00/mi) 133/138bpm [665b/mi] 5cal 290/530W 15) 0.06mi - 52(13:53/mi) 135/141bpm [1874b/mi] 10cal 109/454W 16) 0.06mi - 19(4:59/mi) 132/139bpm [657b/mi] 5cal 492/708W 17) 0.06mi - 51(13:38/mi) 141/145bpm [1922b/mi] 11cal 110/421W 18) 0.06mi - 17(4:38/mi) 143/148bpm [662b/mi] 4cal 252/563W 19) 0.06mi - 51(13:42/mi) 155/162bpm [2124b/mi] 13cal 125/524W 20) 0.06mi - 18(4:43/mi) 148/151bpm [697b/mi] 5cal 507/736W 21) 0.06mi - 49(13:15/mi) 140/145bpm [1855b/mi] 11cal 119/695W 22) 0.06mi - 17(4:38/mi) 143/148bpm [662b/mi] 4cal 451/634W 23) 0.06mi - 1:02(16:43/mi) 148/151bpm [2473b/mi] 16cal 120/557W 24) 1mi - 8:51(8:51/mi) 171/180bpm [1512b/mi] 163cal 348/447W 25) 0.01mi - 3(7:11/mi) 177/177bpm [1271b/mi] 1cal Add a comment	12.2mi, 1:41:40 Run - General 1) 1mi - 8:26(8:26/mi) 127/139bpm [1071b/mi] 114cal 344/415W 2) 1mi - 8:22(8:22/mi) 124/128bpm [1037b/mi] 111cal 350/366W 3) 1mi - 8:24(8:24/mi) 135/142bpm [1134b/mi] 119cal 353/366W 4) 1mi - 8:24(8:24/mi) 131/139bpm [1100b/mi] 112cal 343/387W 5) 1mi - 8:24(8:24/mi) 132/138bpm [1108b/mi] 112cal 338/359W 6) 1mi - 8:21(8:21/mi) 129/139bpm [1076b/mi] 117cal 341/380W 7) 1mi - 8:18(8:18/mi) 131/133bpm [1087b/mi] 109cal 342/351W 8) 1mi - 8:21(8:21/mi) 132/134bpm [1103b/mi] 113cal 340/402W 9) 1mi - 8:18(8:18/mi) 133/135bpm [1104b/mi] 116cal 344/372W 10) 1mi - 8:23(8:23/mi) 134/138bpm [1124b/mi] 118cal 352/373W 11) 1mi - 8:17(8:17/mi) 135/139bpm [1117b/mi] 117cal 364/385W 12) 1mi - 8:18(8:18/mi) 136/140bpm [1128b/mi] 113cal 358/383W 13) 0.17mi - 1:25(8:14/mi) 140/140bpm [1152b/mi] 20cal 342/375W Add a comment	10.1mi, 1:24:35 Run - General 1) 1mi - 8:05(8:05/mi) 126/136bpm [1018b/mi] 112cal 379/449W 2) 1mi - 8:00(8:00/mi) 127/132bpm [1017b/mi] 111cal 364/446W 3) 1mi - 8:00(8:00/mi) 123/133bpm [984b/mi] 105cal 353/436W 4) 1mi - 8:01(8:01/mi) 125/128bpm [1002b/mi] 104cal 359/405W 5) 1mi - 7:59(7:59/mi) 128/135bpm [1022b/mi] 107cal 367/420W 6) 1mi - 7:59(7:59/mi) 132/135bpm [1054b/mi] 110cal 383/446W 7) 0.06mi - 27(7:58/mi) 133/133bpm [1060b/mi] 6cal 381/388W 8) 0.37mi - 2:11(5:52/mi) 140/145bpm [822b/mi] 34cal 474/508W 9) 0.19mi - 3:00(16:07/mi) 116/142bpm [1870b/mi] 25cal 144/484W 10) 0.37mi - 2:10(5:50/mi) 118/132bpm [688b/mi] 41cal 453/517W 11) 0.18mi - 3:00(16:29/mi) 147/163bpm [2422b/mi] 42cal 135/520W 12) 0.37mi - 2:14(6:00/mi) 160/164bpm [959b/mi] 40cal 470/545W 13) 0.19mi - 3:00(15:38/mi) 149/164bpm [2329b/mi] 43cal 129/313W 14) 0.37mi - 2:12(5:54/mi) 164/169bpm [966b/mi] 40cal 448/523W 15) 0.19mi - 3:00(16:10/mi) 150/169bpm [2425b/mi] 43cal 134/521W 16) 0.37mi - 2:11(5:52/mi) 163/171bpm [957b/mi] 40cal 479/577W 17) 0.18mi - 3:00(17:08/mi) 141/169bpm [2416b/mi] 34cal 124/534W 18) 1mi - 8:13(8:13/mi) 163/178bpm [1339b/mi] 139cal 364/481W 19) 0.23mi - 1:52(7:58/mi) 174/175bpm [1385b/mi] 34cal 370/403W Add a comment	0.6mi, 22:53 Swim - General 1) 0.62mi - 22:53(36:49/mi) 112/127bpm [4124b/mi] 224cal 27/rpm Add a comment	6.2mi, 41:05 Run - General 1) 1mi - 6:18(6:18/mi) 135/143bpm [851b/mi] 96cal 459/576W 2) 1mi - 6:30(6:30/mi) 155/159bpm [1007b/mi] 110cal 451/492W 3) 1mi - 6:48(6:48/mi) 146/153bpm [992b/mi] 109cal 427/556W 4) 1mi - 6:43(6:43/mi) 143/151bpm [961b/mi] 106cal 437/561W 5) 1mi - 6:47(6:47/mi) 149/152bpm [1011b/mi] 111cal 432/513W 6) 1mi - 6:40(6:40/mi) 145/148bpm [967b/mi] 105cal 434/554W 7) 0.23mi - 1:18(5:44/mi) 146/147bpm [838b/mi] 21cal 422/618W Add a comment	11.2mi, 1:32:58 Run - General 1) 1mi - 8:18(8:18/mi) 129/135bpm [1072b/mi] 118cal 349/456W 2) 1mi - 8:18(8:18/mi) 127/135bpm [1054b/mi] 113cal 349/362W 3) 1mi - 8:22(8:22/mi) 124/131bpm [1038b/mi] 110cal 343/371W 4) 1mi - 8:23(8:23/mi) 128/136bpm [1073b/mi] 112cal 359/377W 5) 1mi - 8:22(8:22/mi) 130/132bpm [1087b/mi] 113cal 359/383W 6) 1mi - 8:23(8:23/mi) 127/129bpm [1064b/mi] 110cal 348/393W 7) 1mi - 8:27(8:27/mi) 129/133bpm [1090b/mi] 115cal 366/410W 8) 1mi - 8:24(8:24/mi) 129/133bpm [1083b/mi] 116cal 344/376W 9) 1mi - 8:24(8:24/mi) 130/132bpm [1092b/mi] 118cal 350/458W 10) 1mi - 8:20(8:20/mi) 131/139bpm [1091b/mi] 118cal 341/374W 11) 1mi - 8:02(8:02/mi) 132/136bpm [1061b/mi] 114cal 357/384W 12) 0.17mi - 1:15(7:31/mi) 136/137bpm [1023b/mi] 18cal 395/421W Add a comment

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