EllenSug

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My parkrun
Cardiff parkrun

Recent Training
19th May	General	9mi	1:27:10
18th May	General	3.1mi	25:40
18th May	General	0.6mi	6:19
15th May	General	6.3mi	1:05:18
14th May	General	4mi	40:51

Planned Races
Pen Y Fan Challenge	21st Jul

12 Month Benchmarks	Run	Bike
Mile	7:05	3:12
5k	24:18	16:47
5mi	40:31	29:38
10k	50:33	1:18:44
10mi	1:38:21	0
Half	2:09:33	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

Date	Planned Races			Distance
21 Jul	Pen Y Fan Challenge Confirmed			13mi
2024		Result	WAVA	Distance
28 Apr	Newport 10k		0.00	10km
6 Apr	The Vale Trail 18.5		0.00	18.5mi

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	3	0	0	6	2	0	0	0	0	0	0	0	12
2024	110	118	127	110	54	0	0	0	0	0	0	0	519
2024	0	0	0	8	0	0	0	0	0	0	0	0	8
2023	0	0	0	2	0	3	5	0	0	1	0	28	38
2023	100	99	89	120	102	47	82	76	88	97	101	156	1158
2023	0	0	0	3	15	4	0	0	13	9	0	4	49
2022	10	0	2	0	5	3	3	0	0	0	0	18	40
2022	65	53	112	117	108	76	47	64	82	93	98	114	1030
2022	0	12	0	7	12	0	0	0	0	0	0	0	31
2021	6	1	22	28	10	7	2	0	0	0	2	8	87
2021	43	0	3	17	57	69	37	75	94	71	103	112	681
2021	0	4	70	0	9	16	0	8	7	18	0	8	142
2020	2	0	3	0	6	0	8	4	7	0	4	6	41
2020	92	76	76	69	84	80	75	66	74	87	65	89	933
2020	0	0	0	25	85	39	31	0	0	7	6	4	197
2019	106	78	80	110	88	92	75	101	113	65	45	76	1029
2019	0	0	16	24	25	14	30	0	7	0	0	0	115
2018	0	0	0	0	0	5	0	0	0	0	0	0	5
2018	81	83	62	70	72	72	62	68	99	92	72	81	913
2018	0	0	0	2	17	7	29	17	5	0	0	0	76
2017	115	109	144	114	72	59	39	66	70	83	75	81	1028
2017	0	0	0	0	0	44	38	26	0	0	0	0	109
2016	37	79	107	62	34	85	80	85	58	66	73	53	819
2016	0	0	0	0	5	39	28	39	30	0	0	0	142
2015	5	0	0	0	20	45	53	58	42	32	29	12	295
2015	0	0	0	0	0	12	28	0	0	47	0	0	87
2014	6	0	0	0	0	0	3	4	3	0	0	0	15
2013	14	1	0	0	0	0	0	0	0	0	0	0	15
2012	18	13	6	0	0	3	9	12	16	0	5	2	85

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
-	3.5mi, 40:48 Run - General 1) 1km - 7:34(7:34/km) 126/136bpm [953b/km] 67cal 2) 1km - 7:26(7:26/km) 134/150bpm [997b/km] 70cal 3) 1km - 6:33(6:33/km) 145/153bpm [951b/km] 70cal 4) 1km - 6:31(6:31/km) 148/158bpm [964b/km] 68cal 5) 1km - 7:34(7:34/km) 138/154bpm [1043b/km] 71cal 6) 0.69km - 5:11(7:27/km) 142/150bpm [1058b/km] 49cal Add a comment	5.1mi, 46:57 Run - General 1) 1km - 6:35(6:35/km) 116/141bpm [764b/km] 60cal 2) 1km - 5:33(5:33/km) 144/152bpm [799b/km] 65cal 3) 1km - 5:37(5:37/km) 151/160bpm [849b/km] 64cal 4) 1km - 5:35(5:35/km) 154/157bpm [860b/km] 64cal 5) 1km - 5:32(5:32/km) 156/161bpm [862b/km] 64cal 6) 1km - 5:28(5:28/km) 159/163bpm [870b/km] 62cal 7) 1km - 5:29(5:29/km) 159/162bpm [872b/km] 62cal 8) 1km - 5:33(5:33/km) 161/168bpm [894b/km] 65cal 9) 0.28km - 1:35(5:43/km) 164/171bpm [938b/km] 19cal Add a comment	1.5mi, 45:57 Walk - General 1) 1.61km - 22:43(14:07/km) 100/125bpm [1412b/km] 114cal 36/112rpm 2) 0.73km - 23:14(31:40/km) 97/122bpm [3071b/km] 94cal 15/70rpm Add a comment	2.2mi, 1:02:52 Walk - General 1) 1.61km - 35:31(22:04/km) 84/101bpm [1854b/km] 120cal 14/90rpm 2) 1.61km - 24:28(15:12/km) 84/112bpm [1277b/km] 89cal 35/79rpm 3) 0.25km - 2:54(11:25/km) 94/103bpm [1073b/km] 14cal 43/64rpm Add a comment	2.7mi, 54:52 Walk - General 1) 1.61km - 22:27(13:57/km) 93/115bpm [1297b/km] 103cal 40/117rpm 2) 1.61km - 19:59(12:25/km) 100/126bpm [1242b/km] 98cal 45/117rpm 3) 1.04km - 12:25(11:55/km) 115/129bpm [1370b/km] 73cal 49/66rpm Add a comment	6.2mi, 50:42 Run - General 1) 1km - 4:58(4:58/km) 137/161bpm [680b/km] 61cal 2) 1km - 5:00(5:00/km) 163/170bpm [816b/km] 61cal 3) 1km - 5:01(5:01/km) 166/168bpm [834b/km] 62cal 4) 1km - 4:57(4:57/km) 167/172bpm [828b/km] 61cal 5) 1km - 5:00(5:00/km) 170/181bpm [850b/km] 65cal 6) 1km - 5:02(5:02/km) 173/184bpm [870b/km] 66cal 7) 1km - 5:12(5:12/km) 177/185bpm [921b/km] 68cal 8) 1km - 5:09(5:09/km) 171/181bpm [882b/km] 65cal 9) 1km - 5:17(5:17/km) 175/186bpm [926b/km] 66cal 10) 1km - 4:59(4:59/km) 178/182bpm [888b/km] 64cal 11) 0.02km - 5(3:49/km) 177/177bpm [675b/km] 1cal Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
-	7.1mi, 1:15:35 Run - General 1) 1km - 5:23(5:23/km) 129/152bpm [694b/km] 65cal 2) 1km - 4:46(4:46/km) 151/165bpm [720b/km] 54cal 3) 1km - 7:45(7:45/km) 169/175bpm [1311b/km] 92cal 4) 1km - 7:46(7:46/km) 171/185bpm [1330b/km] 90cal 5) 1km - 8:16(8:16/km) 174/182bpm [1439b/km] 98cal 6) 1km - 5:15(5:15/km) 172/177bpm [903b/km] 61cal 7) 1km - 5:23(5:23/km) 170/177bpm [914b/km] 64cal 8) 1km - 11:03(11:03/km) 168/179bpm [1856b/km] 129cal 9) 1km - 7:44(7:44/km) 168/174bpm [1300b/km] 92cal 10) 1km - 4:52(4:52/km) 166/172bpm [807b/km] 55cal 11) 1km - 4:54(4:54/km) 173/180bpm [848b/km] 58cal 12) 0.49km - 2:28(5:02/km) 165/170bpm [830b/km] 29cal Add a comment	4.9mi, 50:32 Run - General 1) 1km - 6:20(6:20/km) 124/140bpm [786b/km] 60cal 2) 1km - 6:44(6:44/km) 138/150bpm [930b/km] 74cal 3) 1km - 7:12(7:12/km) 143/154bpm [1028b/km] 67cal 4) 1km - 6:25(6:25/km) 146/156bpm [937b/km] 72cal 5) 1km - 6:12(6:12/km) 150/161bpm [930b/km] 69cal 6) 1km - 6:06(6:06/km) 151/156bpm [920b/km] 70cal 7) 1km - 6:13(6:13/km) 150/161bpm [933b/km] 67cal 8) 0.85km - 5:20(6:14/km) 154/161bpm [961b/km] 62cal Add a comment	-	-	3.1mi, 26:47 Run - General 1) 1km - 5:34(5:34/km) 114/124bpm [635b/km] 60cal 2) 1km - 5:23(5:23/km) 132/139bpm [711b/km] 68cal 3) 1km - 5:19(5:19/km) 152/166bpm [807b/km] 64cal 4) 1km - 5:25(5:25/km) 159/166bpm [860b/km] 66cal 5) 0.96km - 5:06(5:20/km) 160/165bpm [854b/km] 62cal Add a comment	9.5mi, 1:46:09 Run - General 1) 1km - 6:21(6:21/km) 129/150bpm [820b/km] 63cal 2) 1km - 6:05(6:05/km) 142/152bpm [865b/km] 64cal 3) 1km - 7:34(7:34/km) 137/160bpm [1037b/km] 72cal 4) 1km - 8:05(8:05/km) 131/154bpm [1058b/km] 71cal 5) 1km - 7:00(7:00/km) 140/161bpm [981b/km] 76cal 6) 1km - 7:17(7:17/km) 138/150bpm [1006b/km] 76cal 7) 1km - 9:15(9:15/km) 124/154bpm [1147b/km] 60cal 8) 1km - 6:03(6:03/km) 153/157bpm [926b/km] 67cal 9) 1km - 7:01(7:01/km) 141/155bpm [989b/km] 69cal 10) 1km - 7:07(7:07/km) 142/157bpm [1010b/km] 70cal 11) 1km - 6:33(6:33/km) 146/152bpm [957b/km] 71cal 12) 1km - 6:52(6:52/km) 139/153bpm [955b/km] 65cal 13) 1km - 5:53(5:53/km) 148/152bpm [870b/km] 66cal 14) 1km - 5:57(5:57/km) 152/155bpm [904b/km] 68cal 15) 1km - 7:20(7:20/km) 141/162bpm [1033b/km] 63cal 16) 0.32km - 1:47(5:36/km) 150/157bpm [841b/km] 21cal Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	3mi, 34:47 Run - General 1) 1km - 7:02(7:02/km) 123/142bpm [865b/km] 68cal 2) 0.06km - 25(7:25/km) 142/142bpm [1054b/km] 5cal 3) 0.2km - 59(4:57/km) 133/141bpm [657b/km] 12cal 4) 0.4km - 1:58(4:54/km) 143/165bpm [701b/km] 22cal 5) 0.8km - 3:53(4:51/km) 158/168bpm [767b/km] 47cal 6) 0.4km - 3:32(8:51/km) 143/160bpm [1265b/km] 36cal 7) 0.2km - 1:45(8:46/km) 123/144bpm [1078b/km] 12cal 8) 0.71km - 5:00(7:03/km) 143/154bpm [1008b/km] 50cal 9) 0.2km - 2:03(10:16/km) 126/150bpm [1293b/km] 14cal 10) 0.4km - 3:49(9:33/km) 127/145bpm [1213b/km] 26cal 11) 0.53km - 4:20(8:14/km) 128/146bpm [1053b/km] 35cal Add a comment	3.2mi, 34:09 Run - General 1) 1km - 5:40(5:40/km) 133/153bpm [755b/km] 56cal 2) 1km - 6:38(6:38/km) 150/156bpm [995b/km] 72cal 3) 1km - 6:21(6:21/km) 152/160bpm [965b/km] 70cal 4) 1km - 7:14(7:14/km) 147/159bpm [1063b/km] 77cal 5) 1km - 7:12(7:12/km) 151/159bpm [1086b/km] 76cal 6) 0.17km - 1:04(6:13/km) 156/164bpm [971b/km] 13cal Add a comment	-	2.2mi, 28:59 Run - General 1) 1km - 8:02(8:02/km) 131/149bpm [1052b/km] 75cal 2) 1km - 9:29(9:29/km) 138/156bpm [1310b/km] 91cal 3) 1km - 7:23(7:23/km) 146/156bpm [1078b/km] 74cal 4) 0.53km - 4:05(7:40/km) 152/161bpm [1165b/km] 43cal Add a comment 0mi, 1:22:40 Cross - Strength Add a comment	-	2.3mi, 51:31 Walk - General 1) 0.24km - 3:21(14:08/km) 123/147bpm [1739b/km] 27cal 32/59rpm 2) 1.61km - 24:04(14:57/km) 108/122bpm [1615b/km] 117cal 37/71rpm 3) 1.61km - 21:51(13:34/km) 104/123bpm [1412b/km] 102cal 40/70rpm 4) 0.16km - 2:15(14:03/km) 93/98bpm [1307b/km] 8cal 40/56rpm Add a comment 2.9mi, 31:54 Run - General 1) 1km - 7:06(7:06/km) 130/158bpm [923b/km] 72cal 2) 1km - 5:59(5:59/km) 148/159bpm [885b/km] 66cal 3) 1km - 6:48(6:48/km) 151/162bpm [1026b/km] 74cal 4) 1km - 6:15(6:15/km) 151/164bpm [944b/km] 66cal 5) 0.63km - 5:46(9:10/km) 152/163bpm [1392b/km] 62cal Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
2.8mi, 30:14 Run - General 1) 1km - 6:11(6:11/km) 113/131bpm [700b/km] 61cal 2) 1km - 7:20(7:20/km) 129/145bpm [945b/km] 75cal 3) 1km - 6:11(6:11/km) 147/161bpm [908b/km] 71cal 4) 1km - 7:12(7:12/km) 138/157bpm [994b/km] 71cal 5) 0.42km - 3:20(7:51/km) 137/151bpm [1076b/km] 30cal Add a comment	4mi, 40:51 Run - General 1) 1km - 6:20(6:20/km) 122/139bpm [773b/km] 66cal 2) 0.06km - 36(9:43/km) 131/136bpm [1273b/km] 6cal 3) 0.56km - 3:00(5:20/km) 126/139bpm [672b/km] 35cal 4) 0.24km - 2:02(8:29/km) 132/143bpm [1120b/km] 18cal 5) 0.64km - 3:00(4:41/km) 144/153bpm [673b/km] 36cal 6) 0.26km - 2:01(7:51/km) 140/155bpm [1098b/km] 17cal 7) 0.6km - 3:00(4:59/km) 151/157bpm [752b/km] 38cal 8) 0.15km - 2:00(12:58/km) 136/157bpm [1762b/km] 17cal 9) 0.61km - 3:00(4:56/km) 143/153bpm [706b/km] 36cal 10) 0.16km - 2:01(12:21/km) 137/154bpm [1691b/km] 13cal 11) 0.59km - 3:00(5:08/km) 154/164bpm [789b/km] 37cal 12) 0.22km - 2:03(9:07/km) 150/164bpm [1367b/km] 18cal 13) 0.59km - 3:00(5:03/km) 164/172bpm [828b/km] 37cal 14) 0.13km - 2:04(15:23/km) 147/166bpm [2261b/km] 21cal 15) 0.59km - 3:44(6:19/km) 154/163bpm [973b/km] 41cal Add a comment	6.3mi, 1:05:18 Run - General 1) 1km - 6:31(6:31/km) 110/132bpm [718b/km] 61cal 2) 1km - 5:19(5:19/km) 136/148bpm [724b/km] 64cal 3) 1km - 5:58(5:58/km) 160/167bpm [954b/km] 73cal 4) 1km - 5:49(5:49/km) 163/169bpm [948b/km] 70cal 5) 1km - 8:15(8:15/km) 147/165bpm [1212b/km] 79cal 6) 1km - 6:29(6:29/km) 153/162bpm [993b/km] 71cal 7) 1km - 9:02(9:02/km) 140/167bpm [1264b/km] 73cal 8) 1km - 6:24(6:24/km) 158/168bpm [1011b/km] 73cal 9) 1km - 5:11(5:11/km) 167/173bpm [866b/km] 66cal 10) 1km - 5:14(5:14/km) 170/173bpm [891b/km] 67cal 11) 0.05km - 1:05(21:13/km) 166/174bpm [3521b/km] 13cal Add a comment	-	-	3.1mi, 25:40 Run - General 1) 1km - 5:14(5:14/km) 156/169bpm [815b/km] 65cal 2) 1km - 5:10(5:10/km) 163/169bpm [843b/km] 66cal 3) 1km - 5:04(5:04/km) 163/170bpm [826b/km] 65cal 4) 1km - 5:11(5:11/km) 166/171bpm [860b/km] 65cal 5) 1km - 5:01(5:01/km) 170/179bpm [853b/km] 66cal 6) 0km - 0(1:40/km) 176/176bpm [294b/km] Add a comment 0.6mi, 6:19 Run - General 1) 1km - 6:19(6:20/km) 117/132bpm [742b/km] 61cal Add a comment	9mi, 1:27:10 Run - General 1) 1km - 7:03(7:03/km) 118/130bpm [833b/km] 66cal 2) 1km - 6:38(6:38/km) 127/151bpm [843b/km] 68cal 3) 1km - 6:16(6:16/km) 150/162bpm [941b/km] 74cal 4) 1km - 5:41(5:41/km) 138/156bpm [784b/km] 61cal 5) 1km - 5:50(5:50/km) 151/159bpm [880b/km] 66cal 6) 1km - 6:02(6:02/km) 151/167bpm [910b/km] 66cal 7) 1km - 6:47(6:47/km) 157/169bpm [1064b/km] 79cal 8) 1km - 6:24(6:24/km) 155/166bpm [992b/km] 73cal 9) 1km - 5:48(5:48/km) 147/168bpm [854b/km] 63cal 10) 1km - 5:43(5:43/km) 157/165bpm [897b/km] 68cal 11) 1km - 5:10(5:10/km) 148/160bpm [765b/km] 55cal 12) 1km - 5:49(5:49/km) 152/160bpm [885b/km] 64cal 13) 1km - 5:36(5:36/km) 156/161bpm [874b/km] 65cal 14) 1km - 5:42(5:42/km) 148/156bpm [843b/km] 60cal 15) 0.43km - 2:41(6:13/km) 156/161bpm [970b/km] 31cal Add a comment

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