Sam Jelfs

About Me
Englishman in the Netherlands - trying to learn to love the hills in the flattest area... Show More...

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Recent Blogs
FKT #5 - Hertog Hendrikpad	Mar 2024
Delayed Gratification (or "Medals by post")	Feb 2024
Escape From Meriden 2023	Nov 2023
Prisoner Orientation	Oct 2023
LAW Nationaal Park Hoge Kempen - FKT #4	Aug 2023

My parkrun
No parkrun selected

Recent Training
17th Nov	General	15.3mi	2:40:12
16th Nov	General	4.5mi	37:17
15th Nov	General	6.7mi	54:28
12th Nov	General	7.9mi	1:04:04
10th Nov	General	26.3mi	3:54:01

Planned Races
Copthorne 200	21st Nov

12 Month Benchmarks	Run	Bike
Mile	6:43	2:44
5k	21:21	9:12
5mi	34:20	15:24
10k	43:01	19:12
10mi	1:16:15	31:43
Half	1:40:00	42:47
20mi	2:33:21	1:08:27
Mara	3:23:58	1:35:50
50k	5:14:06	1:52:13
40mi	6:50:58	0
75k	8:11:18	0
50mi	11:34:46	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 621 Run 2500

Recent Threads
Escape from Meriden
Backyard Ultras
What do you know today, that you did not yesterday?
Things you want to say but can't
Woof! Bark! And also Whiiiiiiiiiine.
Things I found on Rightmove

Buddies (1)

Followers (11)

Badges Collected	See available badges
+ 318 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2018	2019	2022	2023	PB	WB
26.2mi	1	3:15:27 62.27				3:15:27 7:28/mi	62.27
100mi	1		27:38:00 40.17			27:38:00 16:35/mi	40.17
111mi	1			23:27:00 54.87		23:27:00 12:41/mi	54.87
145mi	1				29:34:00 50.51	29:34:00 12:14/mi	50.51
262km	1		61:45:00 23.82			61:45:00 22:45/mi	23.82

Date	Planned Races			Distance
21 Nov	Copthorne 200 Confirmed			200mi
2023		Result	WAVA	Distance
17 Nov	Escape from Meriden			24hr
27 May	Grand Union Canal Race PB	29:34:00	50.51	145mi
17 May	Belgian Ultra Trail			380km
8 Apr	Trails Des Idylles			25km
17 Feb	Montane Legends Trail			250km
2022		Result	WAVA	Distance
25 Jun	Warwickshire Ring 111 mile Canal Race PB	23:27:00	54.87	111mi
25 Feb	Montane Legends Trail			250km
2021		Result	WAVA	Distance
26 Feb	Montane Legends Trail			250km
2020		Result	WAVA	Distance
16 May	Fetch Virtual Weekend Marathon			26.2mi
21 Feb	Legends Trail 500km			500km
2019		Result	WAVA	Distance
14 Dec	Bello Gallico			160km
26 Oct	Bear Trail and Grizzly 100			100km
13 Oct	Eindhoven Marathon			26.2mi
21 Sep	The Great Escape PB	27:38:00	40.17	100mi
28 Jun	Another one bites the dust			48hr
1 Mar	Legends Trail PB	61:45:00	23.82	262km
2018		Result	WAVA	Distance
15 Dec	Bello Gallico			160km
14 Oct	Eindhoven Marathon PB	3:15:27	62.27	26.2mi

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	14	3	3	0	0	0	0	0	2	0	0	0	23
2024	237	153	230	155	195	172	204	246	136	259	99	0	2087
2024	0	0	42	19	100	121	81	50	38	5	0	0	456
2023	13	32	22	38	23	5	12	6	6	2	0	4	163
2023	281	195	195	349	386	138	291	304	205	212	246	129	2931
2023	19	11	59	55	29	164	29	60	0	71	19	23	540
2022	15	16	22	11	28	8	0	0	4	6	12	13	135
2022	207	93	173	205	149	243	250	279	271	193	250	240	2552
2022	0	30	154	229	125	176	143	121	117	76	90	0	1260
2021	0	0	3	0	0	50	23	1	7	21	18	19	143
2021	216	320	142	64	101	94	201	262	189	211	132	132	2063
2021	77	22	24	14	83	37	10	22	72	0	39	19	418
2020	47	0	36	34	44	26	0	0	1	3	4	0	194
2020	0	0	0	0	0.1	0	0	0	0	0	0	0	0.1
2020	342	231	70	148	353	118	134	317	159	179	254	254	2557
2020	17	0	9	10	77	129	84	195	65	17	0	0	602
2019	0	5	11	11	21	49	56	76	66	40	5	37	376
2019	40	133	273	276	305	350	245	230	284	80	129	257	2604
2019	0	0	0	0	18	42	72	91	28	0	33	46	329
2018	0	0	0	0	0	0	57	238	246	225	127	179	1071
2016	0	5	0	26	0	0	0	0	0	0	0	0	31
2015	0	3	0	0	0	6	0	0	0	3	0	0	12
1970	20	0	0	0	0	0	0	0	0	0	0	0	20

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	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
6.3mi, 51:50 Run - General 1) 1km - 4:52(4:52/km) 118/137bpm [574b/km] 64cal 375/410W 2) 1km - 5:02(5:02/km) 137/141bpm [690b/km] 74cal 369/391W 3) 1km - 5:07(5:07/km) 137/140bpm [701b/km] 74cal 367/381W 4) 1km - 5:11(5:11/km) 135/137bpm [699b/km] 74cal 361/373W 5) 1km - 5:10(5:10/km) 136/140bpm [703b/km] 73cal 369/381W 6) 1km - 5:11(5:11/km) 138/142bpm [715b/km] 74cal 372/382W 7) 1km - 5:13(5:13/km) 136/139bpm [709b/km] 73cal 366/379W 8) 1km - 5:13(5:13/km) 137/140bpm [715b/km] 72cal 351/380W 9) 1km - 5:10(5:10/km) 140/144bpm [723b/km] 75cal 356/366W 10) 1km - 5:15(5:15/km) 138/144bpm [725b/km] 73cal 346/367W 11) 0.08km - 26(5:29/km) 133/136bpm [729b/km] 6cal 356/366W Add a comment	-	11.2mi, 1:33:28 Run - General 1) 1km - 4:51(4:51/km) 131/142bpm [635b/km] 69cal 376/413W 2) 1km - 4:56(4:56/km) 137/140bpm [676b/km] 73cal 369/385W 3) 1km - 4:59(4:59/km) 138/140bpm [688b/km] 74cal 367/376W 4) 1km - 5:00(5:00/km) 138/141bpm [689b/km] 74cal 366/377W 5) 1km - 5:00(5:00/km) 140/142bpm [701b/km] 74cal 362/385W 6) 1km - 5:07(5:07/km) 137/140bpm [701b/km] 73cal 354/366W 7) 1km - 5:12(5:12/km) 138/140bpm [717b/km] 73cal 355/373W 8) 1km - 5:09(5:09/km) 139/142bpm [715b/km] 74cal 355/385W 9) 1km - 5:06(5:06/km) 141/147bpm [718b/km] 73cal 358/377W 10) 1km - 5:11(5:11/km) 138/142bpm [715b/km] 72cal 351/370W 11) 1km - 5:13(5:13/km) 138/142bpm [720b/km] 71cal 356/371W 12) 1km - 5:17(5:17/km) 138/142bpm [730b/km] 72cal 370/383W 13) 1km - 5:12(5:12/km) 138/141bpm [718b/km] 71cal 365/377W 14) 1km - 5:23(5:23/km) 138/141bpm [743b/km] 72cal 363/377W 15) 1km - 5:22(5:22/km) 136/140bpm [730b/km] 72cal 361/416W 16) 1km - 5:19(5:19/km) 138/140bpm [734b/km] 72cal 364/375W 17) 1km - 5:27(5:27/km) 137/142bpm [746b/km] 72cal 347/370W 18) 1km - 5:20(5:20/km) 139/143bpm [741b/km] 74cal 361/372W 19) 0.07km - 25(5:38/km) 136/137bpm [766b/km] 6cal 336/351W Add a comment	-	52.9mi, 10:46:00 Run - General 1) 1km - 6:40(6:40/km) 128/147bpm [853b/km] 84cal 293/535W 2) 1km - 6:51(6:51/km) 143/154bpm [979b/km] 96cal 292/493W 3) 1km - 6:31(6:31/km) 146/156bpm [951b/km] 94cal 288/487W 4) 1km - 13:11(13:11/km) 141/159bpm [1859b/km] 174cal 123/663W 5) 1km - 5:51(5:51/km) 135/150bpm [790b/km] 75cal 297/456W 6) 1km - 5:32(5:32/km) 137/152bpm [757b/km] 73cal 326/414W 7) 1km - 5:39(5:39/km) 133/142bpm [751b/km] 71cal 317/420W 8) 1km - 6:31(6:31/km) 127/141bpm [827b/km] 75cal 243/409W 9) 1km - 6:27(6:27/km) 130/143bpm [837b/km] 81cal 325/467W 10) 1km - 7:00(7:00/km) 135/148bpm [944b/km] 87cal 272/445W 11) 1km - 6:29(6:29/km) 127/144bpm [823b/km] 79cal 302/470W 12) 1km - 5:51(5:51/km) 133/143bpm [779b/km] 79cal 336/432W 13) 1km - 6:55(6:55/km) 132/143bpm [914b/km] 86cal 300/412W 14) 1km - 6:38(6:38/km) 131/139bpm [868b/km] 79cal 302/404W 15) 1km - 6:02(6:02/km) 133/143bpm [803b/km] 72cal 317/409W 16) 1km - 5:58(5:58/km) 138/148bpm [824b/km] 78cal 329/423W 17) 1km - 6:14(6:14/km) 131/145bpm [817b/km] 75cal 307/427W 18) 1km - 6:36(6:36/km) 130/145bpm [859b/km] 76cal 276/350W 19) 1km - 6:05(6:05/km) 138/148bpm [841b/km] 76cal 323/447W 20) 1km - 6:36(6:36/km) 135/151bpm [891b/km] 78cal 289/407W 21) 1km - 6:22(6:22/km) 140/151bpm [891b/km] 79cal 301/415W 22) 1km - 6:43(6:43/km) 131/145bpm [879b/km] 71cal 271/391W 23) 1km - 6:38(6:38/km) 130/146bpm [863b/km] 71cal 267/422W 24) 1km - 7:20(7:20/km) 135/143bpm [989b/km] 77cal 250/351W 25) 1km - 9:04(9:04/km) 136/153bpm [1233b/km] 92cal 224/424W 26) 1km - 7:09(7:09/km) 132/152bpm [945b/km] 73cal 238/386W 27) 1km - 6:59(6:59/km) 133/146bpm [929b/km] 74cal 241/423W 28) 1km - 7:26(7:26/km) 128/143bpm [952b/km] 73cal 253/400W 29) 1km - 9:55(9:55/km) 134/147bpm [1328b/km] 90cal 222/386W 30) 1km - 8:46(8:46/km) 134/149bpm [1176b/km] 90cal 227/356W 31) 1km - 7:25(7:25/km) 144/152bpm [1067b/km] 88cal 212/364W 32) 1km - 8:41(8:41/km) 130/148bpm [1129b/km] 69cal 139/371W 33) 1km - 10:11(10:11/km) 130/147bpm [1323b/km] 86cal 182/374W 34) 1km - 7:00(7:00/km) 136/146bpm [952b/km] 77cal 255/344W 35) 1km - 7:04(7:04/km) 133/139bpm [939b/km] 67cal 239/351W 36) 1km - 8:46(8:46/km) 139/146bpm [1218b/km] 95cal 242/353W 37) 1km - 7:36(7:36/km) 137/153bpm [1042b/km] 81cal 242/390W 38) 1km - 6:30(6:30/km) 136/149bpm [885b/km] 76cal 274/359W 39) 1km - 6:07(6:07/km) 134/146bpm [819b/km] 68cal 253/353W 40) 1km - 6:23(6:23/km) 136/143bpm [868b/km] 74cal 266/336W 41) 1km - 6:43(6:43/km) 131/137bpm [880b/km] 63cal 243/309W 42) 1km - 8:12(8:12/km) 126/138bpm [1033b/km] 70cal 231/388W 43) 1km - 6:55(6:55/km) 127/140bpm [878b/km] 66cal 239/357W 44) 1km - 7:36(7:36/km) 137/146bpm [1040b/km] 86cal 250/351W 45) 1km - 7:55(7:55/km) 138/145bpm [1093b/km] 88cal 229/344W 46) 1km - 7:05(7:05/km) 124/135bpm [878b/km] 63cal 219/325W 47) 1km - 10:21(10:21/km) 135/152bpm [1398b/km] 112cal 216/374W 48) 1km - 7:24(7:24/km) 139/148bpm [1029b/km] 88cal 241/379W 49) 1km - 6:36(6:36/km) 128/140bpm [844b/km] 63cal 234/312W 50) 1km - 7:53(7:53/km) 130/138bpm [1025b/km] 69cal 196/319W 51) 1km - 8:59(8:59/km) 127/142bpm [1141b/km] 81cal 207/367W 52) 1km - 8:25(8:25/km) 128/143bpm [1077b/km] 83cal 228/359W 53) 1km - 7:41(7:41/km) 125/148bpm [960b/km] 75cal 235/431W 54) 1km - 7:51(7:51/km) 141/149bpm [1108b/km] 102cal 260/363W 55) 1km - 9:40(9:40/km) 136/149bpm [1315b/km] 104cal 174/342W 56) 1km - 8:28(8:28/km) 128/148bpm [1084b/km] 77cal 175/380W 57) 1km - 8:21(8:21/km) 134/149bpm [1119b/km] 86cal 241/385W 58) 1km - 7:52(7:52/km) 138/152bpm [1086b/km] 90cal 261/390W 59) 1km - 8:14(8:14/km) 129/151bpm [1063b/km] 82cal 222/356W 60) 1km - 6:53(6:53/km) 130/143bpm [894b/km] 73cal 246/342W 61) 1km - 7:18(7:18/km) 125/139bpm [912b/km] 75cal 243/380W 62) 1km - 9:38(9:38/km) 130/144bpm [1252b/km] 92cal 214/371W 63) 1km - 9:06(9:06/km) 113/132bpm [1029b/km] 62cal 121/329W 64) 1km - 7:54(7:54/km) 126/146bpm [996b/km] 73cal 196/411W 65) 1km - 9:26(9:26/km) 121/139bpm [1142b/km] 81cal 216/369W 66) 1km - 7:25(7:25/km) 120/138bpm [890b/km] 65cal 198/323W 67) 1km - 8:50(8:50/km) 120/140bpm [1060b/km] 76cal 208/363W 68) 1km - 8:59(8:59/km) 129/143bpm [1159b/km] 91cal 234/349W 69) 1km - 8:12(8:12/km) 122/139bpm [1000b/km] 76cal 219/358W 70) 1km - 7:41(7:41/km) 121/133bpm [930b/km] 69cal 201/312W 71) 1km - 9:17(9:17/km) 130/147bpm [1208b/km] 103cal 208/376W 72) 1km - 8:02(8:02/km) 121/140bpm [972b/km] 69cal 162/284W 73) 1km - 9:53(9:53/km) 126/138bpm [1244b/km] 98cal 225/354W 74) 1km - 6:18(6:18/km) 132/138bpm [833b/km] 75cal 283/324W 75) 1km - 7:39(7:39/km) 121/138bpm [925b/km] 70cal 215/372W 76) 1km - 7:13(7:13/km) 128/139bpm [924b/km] 73cal 223/395W 77) 1km - 9:10(9:10/km) 135/146bpm [1238b/km] 101cal 227/320W 78) 1km - 7:08(7:08/km) 134/142bpm [956b/km] 76cal 242/316W 79) 1km - 7:46(7:46/km) 133/139bpm [1032b/km] 75cal 167/323W 80) 1km - 10:03(10:03/km) 117/135bpm [1175b/km] 64cal 103/248W 81) 1km - 9:08(9:08/km) 130/145bpm [1188b/km] 89cal 160/395W 82) 1km - 6:41(6:41/km) 141/148bpm [942b/km] 85cal 293/372W 83) 1km - 6:07(6:07/km) 140/147bpm [857b/km] 76cal 278/342W 84) 1km - 5:54(5:54/km) 140/146bpm [827b/km] 74cal 282/322W 85) 1km - 5:46(5:46/km) 147/154bpm [848b/km] 77cal 307/342W 86) 0.08km - 40(7:54/km) 150/153bpm [1186b/km] 9cal 184/325W Add a comment	-	0mi, 10:45 Cross - Step Machine 1) 0km - 10:45(0/km) 123/151bpm [INFb/km] 129cal 6/80rpm Add a comment 0mi, 43:04 Cross - Strength Add a comment 5mi, 41:38 Run - General 1) 1km - 5:04(5:04/km) 124/136bpm [628b/km] 69cal 359/382W 2) 1km - 5:05(5:05/km) 135/138bpm [687b/km] 74cal 363/404W 3) 1km - 5:08(5:08/km) 137/139bpm [704b/km] 74cal 367/384W 4) 1km - 5:11(5:11/km) 135/138bpm [700b/km] 74cal 362/386W 5) 1km - 5:12(5:12/km) 132/136bpm [687b/km] 71cal 350/404W 6) 1km - 5:12(5:12/km) 133/135bpm [692b/km] 71cal 348/359W 7) 1km - 5:13(5:13/km) 135/142bpm [705b/km] 74cal 359/395W 8) 1km - 5:11(5:11/km) 136/138bpm [705b/km] 73cal 361/378W 9) 0.06km - 21(5:37/km) 137/139bpm [769b/km] 5cal 360/365W Add a comment
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	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
-	16.2mi, 2:17:04 Run - General 1) 1km - 5:01(5:01/km) 117/135bpm [586b/km] 64cal 369/461W 2) 1km - 5:12(5:12/km) 131/135bpm [681b/km] 74cal 359/383W 3) 1km - 5:12(5:12/km) 133/140bpm [691b/km] 74cal 357/390W 4) 1km - 5:10(5:10/km) 134/139bpm [692b/km] 74cal 362/372W 5) 1km - 5:10(5:10/km) 135/137bpm [698b/km] 73cal 363/375W 6) 1km - 5:15(5:15/km) 136/141bpm [714b/km] 74cal 349/377W 7) 1km - 5:13(5:13/km) 135/138bpm [704b/km] 73cal 359/373W 8) 1km - 5:21(5:21/km) 134/138bpm [718b/km] 74cal 351/367W 9) 1km - 5:12(5:12/km) 133/137bpm [691b/km] 72cal 350/405W 10) 1km - 5:19(5:19/km) 135/140bpm [719b/km] 73cal 346/362W 11) 1km - 5:13(5:13/km) 135/139bpm [705b/km] 71cal 356/371W 12) 1km - 5:12(5:12/km) 131/134bpm [682b/km] 73cal 355/368W 13) 1km - 5:16(5:16/km) 133/137bpm [700b/km] 73cal 354/371W 14) 1km - 5:21(5:21/km) 130/137bpm [695b/km] 73cal 341/396W 15) 1km - 5:17(5:17/km) 129/136bpm [681b/km] 72cal 348/409W 16) 1km - 5:12(5:12/km) 130/135bpm [677b/km] 76cal 351/362W 17) 1km - 5:20(5:20/km) 129/140bpm [688b/km] 72cal 338/360W 18) 1km - 5:12(5:12/km) 129/133bpm [670b/km] 78cal 358/370W 19) 1km - 5:18(5:18/km) 133/137bpm [705b/km] 75cal 360/379W 20) 1km - 5:14(5:14/km) 136/139bpm [712b/km] 70cal 357/368W 21) 1km - 5:15(5:15/km) 137/140bpm [720b/km] 72cal 356/378W 22) 1km - 5:19(5:19/km) 135/138bpm [718b/km] 73cal 349/405W 23) 1km - 5:18(5:18/km) 137/145bpm [727b/km] 71cal 349/377W 24) 1km - 5:21(5:21/km) 137/142bpm [733b/km] 75cal 353/386W 25) 1km - 5:20(5:20/km) 138/144bpm [736b/km] 72cal 351/373W 26) 1km - 5:15(5:15/km) 143/147bpm [752b/km] 76cal 357/378W 27) 0.11km - 35(5:06/km) 146/147bpm [744b/km] 9cal 356/360W Add a comment	-	5.5mi, 50:19 Run - General 1) 1km - 5:11(5:11/km) 106/135bpm [549b/km] 62cal 362/479W 2) 1km - 4:59(4:59/km) 142/149bpm [707b/km] 77cal 399/432W 3) 1km - 4:56(4:56/km) 149/152bpm [734b/km] 77cal 381/413W 4) 1km - 6:22(6:22/km) 150/160bpm [956b/km] 97cal 300/477W 5) 1km - 7:37(7:37/km) 147/164bpm [1120b/km] 109cal 267/585W 6) 1km - 6:28(6:28/km) 138/153bpm [891b/km] 81cal 241/457W 7) 1km - 5:08(5:08/km) 131/140bpm [672b/km] 72cal 378/455W 8) 1km - 5:03(5:03/km) 132/135bpm [667b/km] 69cal 361/378W 9) 0.82km - 4:36(5:38/km) 133/142bpm [749b/km] 63cal 351/410W Add a comment	8.4mi, 1:25:06 Run - General 1) 1km - 5:29(5:29/km) 124/145bpm [679b/km] 73cal 324/415W 2) 1km - 5:22(5:22/km) 146/152bpm [784b/km] 82cal 363/434W 3) 1km - 5:36(5:36/km) 147/154bpm [824b/km] 84cal 358/451W 4) 1km - 5:36(5:36/km) 153/158bpm [857b/km] 86cal 372/473W 5) 1km - 5:23(5:23/km) 149/155bpm [802b/km] 82cal 362/481W 6) 1km - 5:48(5:48/km) 132/147bpm [765b/km] 73cal 301/467W 7) 1km - 6:39(6:39/km) 136/158bpm [905b/km] 82cal 260/447W 8) 1km - 9:17(9:17/km) 140/154bpm [1299b/km] 113cal 233/491W 9) 1km - 9:54(9:54/km) 128/156bpm [1268b/km] 88cal 123/434W 10) 1km - 5:31(5:31/km) 133/142bpm [733b/km] 70cal 303/387W 11) 1km - 7:09(7:09/km) 137/149bpm [980b/km] 92cal 223/388W 12) 1km - 5:12(5:12/km) 142/146bpm [739b/km] 73cal 344/388W 13) 1km - 5:16(5:16/km) 144/151bpm [758b/km] 78cal 341/366W 14) 0.53km - 2:53(5:25/km) 143/151bpm [776b/km] 42cal 348/366W Add a comment	-	6.2mi, 55:01 Run - Treadmill 1) 1km - 5:07(5:07/km) 120/127bpm [615b/km] 61cal 357/392W 2) 1km - 4:55(4:55/km) 133/138bpm [653b/km] 69cal 370/384W 3) 1km - 5:37(5:37/km) 135/145bpm [759b/km] 77cal 322/386W 4) 1km - 4:46(4:46/km) 149/153bpm [709b/km] 74cal 378/386W 5) 1km - 4:56(4:56/km) 148/151bpm [730b/km] 76cal 367/388W 6) 1km - 8:18(8:18/km) 139/148bpm [1154b/km] 112cal 178/371W 7) 1km - 6:53(6:53/km) 126/135bpm [867b/km] 62cal 229/392W 8) 1km - 4:58(4:58/km) 134/137bpm [665b/km] 59cal 365/382W 9) 1km - 4:49(4:49/km) 140/144bpm [674b/km] 66cal 375/384W 10) 1km - 4:33(4:33/km) 155/164bpm [706b/km] 73cal 390/402W 11) 0.03km - 9(4:13/km) 164/164bpm [692b/km] 3cal 394/403W Add a comment
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	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12
-	5.6mi, 49:06 Run - General 1) 1km - 4:55(4:55/km) 120/135bpm [590b/km] 66cal 365/401W 2) 1km - 4:56(4:56/km) 135/141bpm [667b/km] 74cal 386/426W 3) 1km - 5:03(5:03/km) 137/140bpm [692b/km] 75cal 386/463W 4) 1km - 4:53(4:53/km) 130/140bpm [636b/km] 67cal 379/488W 5) 1km - 6:15(6:15/km) 132/155bpm [826b/km] 82cal 352/568W 6) 1km - 8:03(8:03/km) 131/149bpm [1056b/km] 92cal 217/439W 7) 1km - 4:50(4:50/km) 134/138bpm [647b/km] 68cal 403/529W 8) 1km - 5:00(5:00/km) 133/137bpm [666b/km] 68cal 396/477W 9) 1km - 4:56(4:56/km) 136/140bpm [671b/km] 70cal 407/424W 10) 0.05km - 13(4:46/km) 137/138bpm [653b/km] 3cal 413/420W Add a comment	13.1mi, 3:16:15 Run - General 1) 1km - 5:41(5:41/km) 125/138bpm [710b/km] 76cal 321/363W 2) 1km - 5:56(5:56/km) 134/140bpm [794b/km] 84cal 322/372W 3) 1km - 5:38(5:38/km) 136/140bpm [766b/km] 80cal 350/409W 4) 1km - 5:41(5:41/km) 139/145bpm [790b/km] 83cal 363/502W 5) 1km - 6:32(6:32/km) 140/153bpm [916b/km] 94cal 297/530W 6) 1km - 10:44(10:44/km) 131/152bpm [1406b/km] 116cal 213/476W 7) 1km - 17:10(17:10/km) 124/142bpm [2128b/km] 143cal 113/481W 8) 1km - 9:36(9:36/km) 124/144bpm [1191b/km] 87cal 174/486W 9) 1km - 14:37(14:37/km) 111/132bpm [1623b/km] 79cal 84/339W 10) 1km - 40:01(40:01/km) 120/148bpm [4803b/km] 305cal 16/405W 11) 1km - 15:12(15:12/km) 118/146bpm [1794b/km] 103cal 61/291W 12) 1km - 9:16(9:16/km) 113/130bpm [1047b/km] 57cal 123/313W 13) 1km - 5:33(5:33/km) 127/137bpm [704b/km] 68cal 326/386W 14) 1km - 5:13(5:13/km) 140/143bpm [731b/km] 75cal 371/383W 15) 1km - 5:18(5:18/km) 142/145bpm [752b/km] 77cal 364/399W 16) 1km - 5:34(5:34/km) 143/146bpm [795b/km] 82cal 348/411W 17) 1km - 5:58(5:58/km) 137/148bpm [817b/km] 78cal 321/507W 18) 1km - 5:34(5:34/km) 148/158bpm [823b/km] 82cal 356/493W 19) 1km - 5:28(5:28/km) 142/150bpm [775b/km] 76cal 340/466W 20) 1km - 5:30(5:30/km) 143/151bpm [786b/km] 77cal 341/386W 21) 1km - 5:27(5:27/km) 147/150bpm [801b/km] 80cal 346/364W 22) 0.11km - 37(5:30/km) 147/148bpm [808b/km] 9cal 341/353W Add a comment	-	26.3mi, 3:54:01 Run - General 1) 1km - 5:04(5:04/km) 125/136bpm [633b/km] 70cal 363/398W 2) 1km - 5:12(5:12/km) 133/138bpm [691b/km] 75cal 360/395W 3) 1km - 5:22(5:22/km) 131/136bpm [703b/km] 76cal 337/412W 4) 1km - 5:16(5:16/km) 134/138bpm [705b/km] 75cal 353/372W 5) 1km - 5:20(5:20/km) 128/137bpm [682b/km] 70cal 338/371W 6) 1km - 5:18(5:18/km) 132/136bpm [700b/km] 73cal 351/375W 7) 1km - 5:20(5:20/km) 130/135bpm [694b/km] 71cal 347/375W 8) 1km - 6:18(6:18/km) 127/137bpm [801b/km] 79cal 285/367W 9) 1km - 5:45(5:45/km) 127/131bpm [731b/km] 75cal 326/373W 10) 1km - 5:20(5:20/km) 129/133bpm [687b/km] 73cal 350/369W 11) 1km - 5:36(5:36/km) 121/133bpm [677b/km] 73cal 334/361W 12) 1km - 5:18(5:18/km) 128/130bpm [678b/km] 70cal 358/378W 13) 1km - 5:23(5:23/km) 123/131bpm [663b/km] 71cal 348/377W 14) 1km - 5:27(5:27/km) 124/128bpm [676b/km] 76cal 340/390W 15) 1km - 5:27(5:27/km) 123/129bpm [671b/km] 74cal 343/364W 16) 1km - 5:26(5:26/km) 127/131bpm [689b/km] 74cal 343/354W 17) 1km - 5:28(5:28/km) 123/130bpm [673b/km] 72cal 338/355W 18) 1km - 5:18(5:18/km) 130/138bpm [689b/km] 72cal 354/380W 19) 1km - 5:26(5:26/km) 134/138bpm [728b/km] 74cal 346/368W 20) 1km - 6:00(6:00/km) 131/140bpm [787b/km] 78cal 306/373W 21) 1km - 5:21(5:21/km) 138/140bpm [737b/km] 74cal 356/409W 22) 1km - 5:39(5:39/km) 123/138bpm [696b/km] 72cal 334/423W 23) 1km - 5:48(5:48/km) 134/138bpm [776b/km] 75cal 330/429W 24) 1km - 5:37(5:37/km) 131/144bpm [736b/km] 74cal 323/403W 25) 1km - 5:31(5:31/km) 140/144bpm [772b/km] 77cal 337/380W 26) 1km - 5:26(5:26/km) 124/143bpm [675b/km] 69cal 340/402W 27) 1km - 5:29(5:29/km) 141/145bpm [773b/km] 76cal 345/381W 28) 1km - 5:20(5:20/km) 140/145bpm [747b/km] 76cal 349/368W 29) 1km - 5:26(5:26/km) 135/145bpm [733b/km] 71cal 327/362W 30) 1km - 5:50(5:50/km) 136/144bpm [793b/km] 76cal 304/380W 31) 1km - 5:23(5:23/km) 137/147bpm [737b/km] 72cal 333/391W 32) 1km - 5:26(5:26/km) 147/151bpm [799b/km] 81cal 348/372W 33) 1km - 5:20(5:20/km) 148/150bpm [789b/km] 79cal 342/360W 34) 1km - 6:03(6:03/km) 141/149bpm [854b/km] 77cal 290/369W 35) 1km - 5:28(5:28/km) 146/150bpm [798b/km] 79cal 336/356W 36) 1km - 6:14(6:14/km) 141/148bpm [879b/km] 78cal 287/350W 37) 1km - 5:28(5:28/km) 146/150bpm [798b/km] 79cal 337/359W 38) 1km - 5:40(5:40/km) 145/149bpm [822b/km] 76cal 319/341W 39) 1km - 5:55(5:55/km) 140/151bpm [828b/km] 74cal 300/361W 40) 1km - 5:27(5:27/km) 148/150bpm [806b/km] 77cal 338/358W 41) 1km - 5:42(5:42/km) 148/152bpm [843b/km] 78cal 319/356W 42) 1km - 6:05(6:05/km) 141/150bpm [857b/km] 75cal 291/357W 43) 0.24km - 1:19(5:33/km) 147/148bpm [815b/km] 18cal 339/349W Add a comment	-	7.9mi, 1:04:04 Run - General 1) 1km - 4:55(4:55/km) 125/138bpm [615b/km] 68cal 375/451W 2) 1km - 5:02(5:02/km) 131/136bpm [658b/km] 73cal 371/414W 3) 1km - 5:07(5:07/km) 132/135bpm [675b/km] 73cal 386/396W 4) 1km - 5:05(5:05/km) 130/135bpm [662b/km] 71cal 382/421W 5) 1km - 5:09(5:09/km) 129/133bpm [665b/km] 70cal 359/384W 6) 1km - 5:10(5:10/km) 128/133bpm [661b/km] 69cal 356/370W 7) 1km - 5:05(5:05/km) 132/137bpm [671b/km] 70cal 359/377W 8) 1km - 5:02(5:02/km) 132/137bpm [664b/km] 69cal 369/385W 9) 1km - 4:59(4:59/km) 132/135bpm [659b/km] 68cal 373/406W 10) 1km - 4:58(4:58/km) 132/136bpm [657b/km] 68cal 376/414W 11) 1km - 5:02(5:02/km) 133/137bpm [670b/km] 69cal 369/397W 12) 1km - 5:02(5:02/km) 130/133bpm [655b/km] 72cal 378/431W 13) 0.67km - 3:27(5:09/km) 130/132bpm [670b/km] 49cal 367/393W Add a comment
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	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
-	-	6.7mi, 54:28 Run - General 1) 1km - 4:59(4:59/km) 124/136bpm [618b/km] 70cal 369/417W 2) 1km - 5:06(5:06/km) 132/137bpm [673b/km] 75cal 362/375W 3) 1km - 5:04(5:04/km) 131/137bpm [663b/km] 72cal 362/394W 4) 1km - 5:03(5:03/km) 132/138bpm [666b/km] 73cal 370/387W 5) 1km - 5:14(5:14/km) 129/139bpm [675b/km] 72cal 352/379W 6) 1km - 5:05(5:05/km) 130/137bpm [660b/km] 71cal 367/414W 7) 1km - 5:04(5:04/km) 133/138bpm [675b/km] 72cal 365/384W 8) 1km - 5:03(5:03/km) 135/138bpm [682b/km] 73cal 371/389W 9) 1km - 5:05(5:05/km) 135/139bpm [687b/km] 73cal 371/388W 10) 1km - 5:04(5:04/km) 143/152bpm [725b/km] 76cal 371/393W 11) 0.75km - 3:41(4:56/km) 145/151bpm [715b/km] 57cal 378/392W Add a comment	4.5mi, 37:17 Run - General 1) 1km - 4:54(4:54/km) 136/148bpm [666b/km] 71cal 395/484W 2) 1km - 5:02(5:02/km) 147/151bpm [740b/km] 80cal 393/419W 3) 1km - 5:02(5:02/km) 148/154bpm [746b/km] 81cal 384/425W 4) 1km - 5:08(5:08/km) 148/154bpm [759b/km] 80cal 372/408W 5) 1km - 5:07(5:07/km) 142/146bpm [727b/km] 78cal 352/363W 6) 1km - 5:35(5:35/km) 145/159bpm [808b/km] 84cal 336/396W 7) 1km - 5:31(5:31/km) 144/153bpm [794b/km] 82cal 332/378W 8) 0.19km - 59(5:18/km) 133/134bpm [705b/km] 13cal 350/363W Add a comment	15.3mi, 2:40:12 Run - General 1) 1km - 5:18(5:18/km) 120/139bpm [635b/km] 69cal 348/444W 2) 1km - 5:44(5:44/km) 142/152bpm [814b/km] 85cal 355/515W 3) 1km - 5:46(5:46/km) 148/157bpm [852b/km] 89cal 359/473W 4) 1km - 7:09(7:09/km) 155/169bpm [1108b/km] 112cal 338/564W 5) 1km - 5:44(5:44/km) 151/161bpm [866b/km] 88cal 351/516W 6) 1km - 5:48(5:48/km) 148/157bpm [859b/km] 85cal 318/513W 7) 1km - 4:38(4:38/km) 143/148bpm [662b/km] 70cal 289/391W 8) 1km - 9:49(9:49/km) 134/154bpm [1316b/km] 109cal 213/477W 9) 1km - 6:04(6:04/km) 134/156bpm [813b/km] 74cal 275/446W 10) 1km - 5:32(5:32/km) 143/150bpm [792b/km] 80cal 337/433W 11) 1km - 6:13(6:13/km) 147/155bpm [913b/km] 88cal 301/431W 12) 1km - 7:40(7:40/km) 152/166bpm [1166b/km] 115cal 307/529W 13) 1km - 6:22(6:22/km) 148/164bpm [942b/km] 92cal 321/427W 14) 1km - 4:55(4:55/km) 140/149bpm [689b/km] 60cal 340/426W 15) 1km - 5:42(5:42/km) 138/145bpm [787b/km] 70cal 324/403W 16) 1km - 7:11(7:11/km) 141/157bpm [1013b/km] 82cal 312/484W 17) 1km - 7:51(7:51/km) 139/149bpm [1091b/km] 83cal 276/364W 18) 1km - 5:27(5:27/km) 137/148bpm [746b/km] 68cal 293/383W 19) 1km - 8:59(8:59/km) 140/147bpm [1257b/km] 97cal 250/421W 20) 1km - 6:07(6:07/km) 137/150bpm [837b/km] 70cal 280/393W 21) 1km - 6:50(6:50/km) 140/149bpm [956b/km] 77cal 223/339W 22) 1km - 9:10(9:10/km) 133/151bpm [1220b/km] 82cal 248/441W 23) 1km - 6:08(6:08/km) 137/148bpm [839b/km] 74cal 269/365W 24) 1km - 6:00(6:00/km) 137/149bpm [822b/km] 72cal 278/328W 25) 0.6km - 4:07(6:49/km) 151/163bpm [1031b/km] 59cal 312/478W Add a comment	-	-

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