decembers_spawn

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Recent Training
19th May	General	20mi	3:22:53
17th May	General	0.8mi	20:03
17th May	General	0.8mi	18:09
17th May	General	12mi	1:56:55
15th May	General	6.4mi	1:00:48

12 Month Benchmarks	Run	Bike
Mile	6:58	3:51
5k	24:10	0
5mi	39:19	0
10k	49:07	0
10mi	1:23:49	0
Half	1:51:50	0
20mi	2:52:06	0
Mara	3:47:51	0
50k	6:21:22	0

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2024 Targets	Set your targets
Run 1200

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Buddies (3)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2013	PB	WB
10km	5	42:38 61.92	41:54 63.01		56:01 47.20	41:54 6:45/mi	63.01
10mi	2		1:07:49 64.51	1:12:11 60.61		1:07:49 6:47/mi	64.51
13.1mi	6	1:31:05 63.65	1:29:00 65.14	1:28:02 65.86		1:28:02 6:43/mi	65.86
15mi	1	2:01:17 55.14				2:01:17 8:06/mi	55.14
30km	1		2:31:01 55.95			2:31:01 8:06/mi	55.95
26.2mi	5	3:44:33 54.13	3:27:02 58.71	3:24:30 59.44		3:24:30 7:48/mi	59.44

2013		Result	WAVA	Distance
21 Jul	Dinosaur 10k SB	56:01	47.20	10km
2011		Result	WAVA	Distance
4 Dec	Thanet Coastal 10 SB	1:12:11	60.61	10mi
8 May	Halstead & Essex Marathon	3:37:35	55.87	26.2mi
10 Apr	Brighton Marathon PB	3:24:30	59.44	26.2mi
13 Mar	Lydd Half-Marathon PB	1:28:02	65.86	13.1mi
2010		Result	WAVA	Distance
21 Aug	10km du Touquet PB	41:54	63.01	10km
20 Jun	North Downs Run PB	2:31:01	55.95	30km
23 May	Canterbury Half Marathon	1:37:40	59.36	13.1mi
25 Apr	London Marathon	3:43:46	54.32	26.2mi
18 Apr	Brighton Marathon SB	3:27:02	58.71	26.2mi
7 Mar	Llanelli Waterside Half Marathon SB	1:29:00	65.14	13.1mi
31 Jan	Barretts Canterbury 10 Mile Road Race PB	1:07:49	64.51	10mi
2009		Result	WAVA	Distance
15 Nov	Gosport Half Marathon SB	1:31:05	63.65	13.1mi
18 Oct	Amsterdam Marathon SB	3:44:33	54.13	26.2mi
20 Sep	Great North Run	1:37:35	59.41	13.1mi
22 Aug	10km du Touquet SB	42:38	61.92	10km
5 Jul	Bewl 15 PB	2:01:17	55.14	14.98mi
14 Jun	sherunsheruns Bluewater 10K	46:15	57.08	10km
24 May	Canterbury Half Marathon	1:51:09	52.16	13.1mi
4 May	Whitstable 10k	48:06	54.89	10km

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	0	3	0	0	0	0	0	0	0	3
2024	87	20	90	143	159	0	0	0	0	0	0	0	498
2023	0	0	0	0	0	18	8	8	3	2	0	1	40
2023	36	0	0	6	30	139	240	204	64	152	86	167	1124
2023	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	4	4	3	0	2	15	19	6	6	3	6	13	80
2021	16	46	112	133	71	90	87	10	3	6	21	0	594
2020	105	42	52	75	36	16	10	4	24	6	59	34	465
2019	18	3	0	26	0	22	35	0	34	33	7	4	182
2018	14	20	50	18	22	9	22	0	8	0	0	7	169
2017	6	0	0	5	0	0	2	0	0	0	0	0	13
2017	0	0	0	0	7	17	10	0	0	0	0	0	34
2016	0	0	0	0	0	0	0	0	0	3	0	0	3
2015	0	0	0	0	7	0	0	0	0	0	0	0	7
2014	22	0	3	0	0	0	0	4	0	0	0	0	29
2013	0	0	0	0	0	0	21	0	0	0	0	5	26
2012	96	79	0	7	9	0	0	0	0	0	0	0	190
2012	0	0	0	0	0	0	0	58	21	0	0	0	80
2011	136	135	132	105	71	90	62	32	38	21	25	43	890
2011	0	0	0	22	4	0	0	0	0	0	0	0	26
2010	2	0	0	0	0	0	0	0	0	0	0	0	2
2010	124	152	90	93	63	103	152	81	56	49	102	47	1111
2010	0	0	0	0	0	0	0	0	32	43	14	0	89
2009	0	0	0	0	0	0	3	0	0	0.5	0	0	3.5
2009	22	29	105	109	122	132	178	154	145	115	100	61	1271

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
6.2mi, 59:46 Run - General 1) 1mi - 9:40(9:40/mi) 119/130bpm [1150b/mi] 106cal 295/389W 2) 1mi - 9:50(9:50/mi) 121/127bpm [1190b/mi] 102cal 286/342W 3) 1mi - 9:43(9:43/mi) 127/133bpm [1233b/mi] 105cal 298/351W 4) 1mi - 9:51(9:51/mi) 126/130bpm [1242b/mi] 103cal 279/401W 5) 1mi - 9:40(9:40/mi) 127/132bpm [1228b/mi] 99cal 276/383W 6) 1mi - 9:34(9:34/mi) 127/130bpm [1216b/mi] 112cal 278/350W 7) 0.15mi - 1:27(9:27/mi) 128/130bpm [1210b/mi] 16cal 286/303W Add a comment	6.2mi, 51:40 Run - General 1) 1mi - 8:37(8:37/mi) 126/134bpm [1085b/mi] 99cal 342/388W 2) 1mi - 8:37(8:37/mi) 134/139bpm [1155b/mi] 104cal 338/419W 3) 1mi - 8:30(8:30/mi) 138/144bpm [1172b/mi] 104cal 311/357W 4) 1mi - 8:25(8:25/mi) 144/147bpm [1213b/mi] 107cal 313/389W 5) 1mi - 8:13(8:13/mi) 146/148bpm [1201b/mi] 104cal 316/348W 6) 1mi - 7:47(7:47/mi) 149/152bpm [1161b/mi] 102cal 383/452W 7) 0.22mi - 1:31(6:57/mi) 149/150bpm [1034b/mi] 20cal 423/453W Add a comment 0.9mi, 8:24 Run - General 1) 0.86mi - 8:24(9:49/mi) 117/123bpm [1148b/mi] 89cal 283/321W Add a comment 2.8mi, 26:03 Run - General 1) 1mi - 9:15(9:15/mi) 123/136bpm [1139b/mi] 103cal 312/397W 2) 1mi - 9:27(9:27/mi) 122/132bpm [1154b/mi] 104cal 278/327W 3) 0.79mi - 7:20(9:15/mi) 76/81bpm [702b/mi] 68cal 300/353W Add a comment	6.1mi, 59:30 Run - General 1) 1mi - 10:09(10:09/mi) 122/147bpm [1239b/mi] 111cal 253/317W 2) 1mi - 9:54(9:54/mi) 145/149bpm [1435b/mi] 120cal 263/294W 3) 1mi - 9:45(9:45/mi) 127/141bpm [1238b/mi] 112cal 272/330W 4) 1mi - 9:44(9:44/mi) 123/128bpm [1198b/mi] 112cal 305/325W 5) 1mi - 9:38(9:38/mi) 125/128bpm [1205b/mi] 118cal 307/339W 6) 1mi - 9:44(9:44/mi) 124/129bpm [1208b/mi] 116cal 300/328W 7) 0.06mi - 36(9:47/mi) 122/123bpm [1193b/mi] 7cal 260/265W Add a comment	6.2mi, 59:05 Run - General 1) 1mi - 9:39(9:39/mi) 120/127bpm [1159b/mi] 105cal 277/368W 2) 1mi - 9:35(9:35/mi) 132/137bpm [1266b/mi] 112cal 285/297W 3) 1mi - 9:36(9:36/mi) 131/135bpm [1258b/mi] 108cal 289/340W 4) 1mi - 9:32(9:32/mi) 132/134bpm [1258b/mi] 106cal 285/314W 5) 1mi - 9:39(9:39/mi) 136/141bpm [1312b/mi] 111cal 276/304W 6) 1mi - 9:08(9:08/mi) 140/147bpm [1279b/mi] 109cal 294/395W 7) 0.22mi - 1:55(8:50/mi) 145/146bpm [1281b/mi] 24cal 302/333W 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
2.8mi, 27:50 Run - General 1) 1mi - 10:00(10:00/mi) 122/132bpm [1220b/mi] 108cal 282/397W 2) 1mi - 9:58(9:58/mi) 125/132bpm [1246b/mi] 107cal 268/336W 3) 0.81mi - 7:52(9:46/mi) 135/139bpm [1319b/mi] 91cal 298/384W Add a comment	6.4mi, 1:02:03 Run - General 1) 1mi - 9:54(9:54/mi) 114/121bpm [1129b/mi] 105cal 292/340W 2) 1mi - 9:44(9:44/mi) 119/123bpm [1159b/mi] 107cal 297/311W 3) 1mi - 9:49(9:49/mi) 106/122bpm [1040b/mi] 103cal 296/312W 4) 1mi - 9:43(9:43/mi) 121/127bpm [1177b/mi] 103cal 277/334W 5) 1mi - 9:47(9:47/mi) 121/127bpm [1183b/mi] 101cal 268/295W 6) 1mi - 9:38(9:38/mi) 121/124bpm [1166b/mi] 99cal 271/286W 7) 0.38mi - 3:27(9:04/mi) 125/130bpm [1133b/mi] 40cal 285/295W Add a comment	-	-	26.5mi, 4:34:34 Run - General 1) 1mi - 10:11(10:11/mi) 118/123bpm [1202b/mi] 105cal 278/370W 2) 1mi - 10:11(10:11/mi) 122/128bpm [1242b/mi] 107cal 274/358W 3) 1mi - 10:12(10:12/mi) 122/129bpm [1245b/mi] 105cal 254/351W 4) 1mi - 10:28(10:28/mi) 127/133bpm [1328b/mi] 107cal 264/379W 5) 1mi - 10:24(10:24/mi) 125/138bpm [1300b/mi] 106cal 272/341W 6) 1mi - 9:59(9:59/mi) 125/130bpm [1247b/mi] 115cal 259/295W 7) 1mi - 10:17(10:17/mi) 125/131bpm [1285b/mi] 116cal 258/310W 8) 1mi - 10:16(10:16/mi) 112/127bpm [1151b/mi] 119cal 276/316W 9) 1mi - 10:05(10:05/mi) 89/93bpm [897b/mi] 88cal 261/337W 10) 1mi - 10:26(10:26/mi) 88/113bpm [917b/mi] 85cal 245/299W 11) 1mi - 10:09(10:09/mi) 126/129bpm [1279b/mi] 107cal 277/371W 12) 1mi - 12:28(12:28/mi) 126/135bpm [1571b/mi] 116cal 206/335W 13) 1mi - 10:20(10:20/mi) 134/137bpm [1385b/mi] 112cal 249/302W 14) 1mi - 11:04(11:04/mi) 131/138bpm [1451b/mi] 114cal 245/288W 15) 1mi - 10:35(10:35/mi) 138/143bpm [1461b/mi] 113cal 266/350W 16) 1mi - 10:23(10:23/mi) 136/139bpm [1412b/mi] 113cal 246/284W 17) 1mi - 10:38(10:38/mi) 131/137bpm [1393b/mi] 118cal 248/308W 18) 1mi - 9:55(9:55/mi) 134/137bpm [1329b/mi] 118cal 287/354W 19) 1mi - 10:00(10:00/mi) 136/140bpm [1360b/mi] 118cal 263/360W 20) 1mi - 10:04(10:04/mi) 140/144bpm [1408b/mi] 111cal 257/308W 21) 1mi - 10:21(10:21/mi) 143/154bpm [1479b/mi] 120cal 267/307W 22) 1mi - 10:50(10:50/mi) 152/159bpm [1647b/mi] 124cal 253/302W 23) 1mi - 10:05(10:05/mi) 152/159bpm [1532b/mi] 117cal 252/298W 24) 1mi - 10:21(10:21/mi) 153/159bpm [1585b/mi] 117cal 262/322W 25) 1mi - 10:44(10:44/mi) 151/159bpm [1621b/mi] 119cal 258/314W 26) 1mi - 9:30(9:30/mi) 158/164bpm [1501b/mi] 118cal 267/313W 27) 0.54mi - 4:38(8:30/mi) 165/169bpm [1403b/mi] 62cal 301/364W Add a comment	-	26.5mi, 4:10:42 Run - General 1) 1mi - 9:39(9:39/mi) 118/129bpm [1140b/mi] 101cal 258/351W 2) 1mi - 9:41(9:41/mi) 129/135bpm [1249b/mi] 109cal 280/361W 3) 1mi - 9:44(9:44/mi) 133/137bpm [1295b/mi] 110cal 273/352W 4) 1mi - 9:27(9:27/mi) 125/145bpm [1180b/mi] 104cal 280/380W 5) 1mi - 9:34(9:34/mi) 82/87bpm [785b/mi] 74cal 275/310W 6) 1mi - 9:37(9:37/mi) 83/87bpm [798b/mi] 76cal 271/310W 7) 1mi - 9:26(9:26/mi) 84/86bpm [792b/mi] 75cal 280/378W 8) 1mi - 9:29(9:29/mi) 82/88bpm [778b/mi] 77cal 291/403W 9) 1mi - 9:40(9:40/mi) 69/86bpm [667b/mi] 76cal 265/354W 10) 1mi - 9:13(9:13/mi) 72/77bpm [663b/mi] 71cal 279/351W 11) 1mi - 9:34(9:34/mi) 70/77bpm [669b/mi] 73cal 278/347W 12) 1mi - 9:15(9:15/mi) 79/85bpm [731b/mi] 75cal 284/387W 13) 1mi - 9:28(9:28/mi) 82/85bpm [776b/mi] 80cal 275/382W 14) 1mi - 9:29(9:29/mi) 78/89bpm [740b/mi] 78cal 277/324W 15) 1mi - 9:55(9:55/mi) 64/69bpm [635b/mi] 69cal 262/365W 16) 1mi - 9:32(9:32/mi) 64/69bpm [610b/mi] 72cal 278/396W 17) 1mi - 9:47(9:47/mi) 62/69bpm [607b/mi] 77cal 278/353W 18) 1mi - 9:17(9:17/mi) 57/64bpm [529b/mi] 69cal 285/370W 19) 1mi - 9:31(9:31/mi) 55/61bpm [524b/mi] 72cal 264/329W 20) 1mi - 9:34(9:34/mi) 56/62bpm [536b/mi] 72cal 274/366W 21) 1mi - 9:35(9:35/mi) 62/65bpm [594b/mi] 77cal 275/366W 22) 1mi - 9:53(9:53/mi) 67/79bpm [662b/mi] 82cal 262/373W 23) 1mi - 9:33(9:33/mi) 86/93bpm [822b/mi] 85cal 277/317W 24) 1mi - 9:27(9:27/mi) 84/88bpm [794b/mi] 80cal 274/302W 25) 1mi - 9:26(9:26/mi) 85/93bpm [802b/mi] 87cal 276/421W 26) 1mi - 8:06(8:06/mi) 86/92bpm [697b/mi] 63cal 335/500W 27) 0.52mi - 3:50(7:18/mi) 91/95bpm [664b/mi] 29cal 373/563W 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
26.5mi, 3:50:23 Run - General 1) 1mi - 9:19(9:19/mi) 128/139bpm [1193b/mi] 106cal 284/390W 2) 1mi - 9:19(9:19/mi) 137/146bpm [1277b/mi] 112cal 291/322W 3) 1mi - 9:09(9:09/mi) 139/146bpm [1273b/mi] 108cal 293/357W 4) 1mi - 8:46(8:46/mi) 129/151bpm [1131b/mi] 105cal 306/374W 5) 1mi - 8:42(8:42/mi) 84/87bpm [731b/mi] 69cal 296/333W 6) 1mi - 8:57(8:57/mi) 121/150bpm [1083b/mi] 104cal 298/413W 7) 1mi - 8:47(8:47/mi) 147/154bpm [1292b/mi] 112cal 302/368W 8) 1mi - 8:49(8:49/mi) 153/162bpm [1350b/mi] 115cal 307/428W 9) 1mi - 8:40(8:40/mi) 157/164bpm [1361b/mi] 117cal 303/410W 10) 1mi - 8:38(8:38/mi) 158/164bpm [1363b/mi] 116cal 303/423W 11) 1mi - 8:37(8:37/mi) 154/163bpm [1328b/mi] 111cal 303/386W 12) 1mi - 8:52(8:52/mi) 156/166bpm [1383b/mi] 114cal 305/404W 13) 1mi - 8:46(8:46/mi) 157/162bpm [1375b/mi] 114cal 305/364W 14) 1mi - 8:41(8:41/mi) 163/171bpm [1414b/mi] 119cal 310/415W 15) 1mi - 8:31(8:31/mi) 164/173bpm [1397b/mi] 114cal 316/404W 16) 1mi - 8:38(8:38/mi) 159/167bpm [1373b/mi] 109cal 296/366W 17) 1mi - 8:48(8:48/mi) 159/164bpm [1399b/mi] 109cal 305/374W 18) 1mi - 8:51(8:51/mi) 165/169bpm [1460b/mi] 117cal 310/410W 19) 1mi - 8:30(8:30/mi) 169/172bpm [1435b/mi] 117cal 312/428W 20) 1mi - 8:39(8:39/mi) 170/175bpm [1469b/mi] 117cal 301/390W 21) 1mi - 8:36(8:36/mi) 168/171bpm [1445b/mi] 118cal 305/366W 22) 1mi - 8:36(8:36/mi) 171/181bpm [1470b/mi] 120cal 307/395W 23) 1mi - 8:36(8:36/mi) 173/178bpm [1487b/mi] 121cal 304/413W 24) 1mi - 8:20(8:20/mi) 173/179bpm [1443b/mi] 119cal 315/408W 25) 1mi - 8:40(8:40/mi) 173/178bpm [1498b/mi] 122cal 308/433W 26) 1mi - 8:19(8:19/mi) 174/180bpm [1446b/mi] 116cal 311/374W 27) 0.46mi - 3:18(7:05/mi) 178/180bpm [1261b/mi] 49cal 347/393W Add a comment	-	2.7mi, 28:09 Run - General 1) 1mi - 10:25(10:25/mi) 121/135bpm [1261b/mi] 107cal 262/373W 2) 1mi - 10:26(10:26/mi) 128/135bpm [1336b/mi] 111cal 265/290W 3) 0.73mi - 7:17(9:58/mi) 131/137bpm [1305b/mi] 79cal 272/304W Add a comment	0.8mi, 17:48 Walk - General 1) 0.84mi - 17:48(21:05/mi) 85/98bpm [1792b/mi] 85cal 46/68rpm Add a comment 1mi, 19:53 Walk - General 1) 0.04mi - 1:07(24:44/mi) 87/93bpm [2152b/mi] 5cal 50/68rpm 2) 0.96mi - 18:47(19:37/mi) 86/94bpm [1687b/mi] 84cal 56/66rpm Add a comment	5.6mi, 56:07 Run - General 1) 1mi - 9:57(9:57/mi) 127/140bpm [1264b/mi] 108cal 263/331W 2) 1mi - 10:19(10:19/mi) 138/155bpm [1424b/mi] 122cal 262/391W 3) 1mi - 9:58(9:58/mi) 135/141bpm [1345b/mi] 110cal 265/361W 4) 1mi - 10:01(10:01/mi) 134/150bpm [1341b/mi] 109cal 255/300W 5) 1mi - 9:51(9:51/mi) 138/145bpm [1358b/mi] 109cal 272/324W 6) 0.64mi - 6:02(9:26/mi) 142/146bpm [1339b/mi] 71cal 273/319W Add a comment	-	26.1mi, 5:39:54 Run - General 1) 1mi - 11:09(11:09/mi) 133/150bpm [1483b/mi] 128cal 294/382W 2) 1mi - 10:24(10:24/mi) 146/161bpm [1519b/mi] 124cal 284/432W 3) 1mi - 13:17(13:17/mi) 130/154bpm [1726b/mi] 124cal 204/425W 4) 1mi - 13:32(13:32/mi) 139/162bpm [1882b/mi] 139cal 179/461W 5) 1mi - 10:03(10:03/mi) 136/151bpm [1368b/mi] 111cal 270/389W 6) 1mi - 9:57(9:57/mi) 140/146bpm [1392b/mi] 110cal 276/348W 7) 1mi - 13:32(13:32/mi) 132/145bpm [1787b/mi] 123cal 189/341W 8) 1mi - 10:04(10:04/mi) 139/145bpm [1398b/mi] 110cal 261/343W 9) 1mi - 10:18(10:18/mi) 141/149bpm [1452b/mi] 118cal 265/331W 10) 1mi - 15:41(15:41/mi) 132/152bpm [2071b/mi] 126cal 161/342W 11) 1mi - 14:15(14:15/mi) 138/157bpm [1967b/mi] 129cal 174/339W 12) 1mi - 9:46(9:46/mi) 144/151bpm [1405b/mi] 111cal 262/299W 13) 1mi - 13:26(13:26/mi) 139/152bpm [1866b/mi] 125cal 182/368W 14) 1mi - 10:20(10:20/mi) 145/154bpm [1499b/mi] 119cal 248/377W 15) 1mi - 13:46(13:46/mi) 140/151bpm [1927b/mi] 123cal 176/320W 16) 1mi - 10:53(10:53/mi) 141/151bpm [1535b/mi] 115cal 234/327W 17) 1mi - 15:19(15:19/mi) 135/154bpm [2068b/mi] 121cal 156/316W 18) 1mi - 11:32(11:32/mi) 145/157bpm [1671b/mi] 116cal 225/319W 19) 1mi - 12:14(12:14/mi) 142/154bpm [1738b/mi] 128cal 205/280W 20) 1mi - 17:39(17:39/mi) 138/167bpm [2435b/mi] 127cal 149/423W 21) 1mi - 16:07(16:07/mi) 134/150bpm [2160b/mi] 121cal 153/326W 22) 1mi - 16:26(16:26/mi) 136/154bpm [2235b/mi] 121cal 159/366W 23) 1mi - 14:48(14:48/mi) 140/159bpm [2071b/mi] 130cal 173/419W 24) 1mi - 12:07(12:07/mi) 149/166bpm [1805b/mi] 124cal 204/516W 25) 1mi - 20:44(20:44/mi) 142/168bpm [2943b/mi] 145cal 110/499W 26) 1mi - 12:07(12:07/mi) 138/170bpm [1672b/mi] 111cal 187/535W 27) 0.06mi - 29(8:03/mi) 78/80bpm [628b/mi] 3cal 335/454W 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
-	6.2mi, 51:05 Run - General 1) 0.53mi - 5:19(10:03/mi) 114/123bpm [1146b/mi] 54cal 259/301W 2) 0.97mi - 7:12(7:26/mi) 143/161bpm [1064b/mi] 94cal 350/407W 3) 0.5mi - 4:54(9:48/mi) 141/161bpm [1383b/mi] 59cal 282/372W 4) 1mi - 7:21(7:21/mi) 145/149bpm [1065b/mi] 97cal 396/440W 5) 0.5mi - 4:58(9:56/mi) 137/147bpm [1361b/mi] 57cal 277/372W 6) 1mi - 7:19(7:19/mi) 136/141bpm [996b/mi] 84cal 384/447W 7) 0.5mi - 4:53(9:46/mi) 138/144bpm [1349b/mi] 54cal 263/343W 8) 1mi - 6:58(6:58/mi) 141/145bpm [983b/mi] 88cal 362/410W 9) 0mi - 1(54:38/mi) 141/145bpm [7703b/mi] 88cal 362/410W 10) 0.22mi - 2:09(9:47/mi) 109/143bpm [1067b/mi] 25cal 314/411W Add a comment	6.4mi, 1:00:48 Run - General 1) 1mi - 9:49(9:49/mi) 123/135bpm [1207b/mi] 107cal 260/304W 2) 1mi - 9:36(9:36/mi) 127/131bpm [1219b/mi] 107cal 272/287W 3) 1mi - 9:47(9:47/mi) 130/134bpm [1272b/mi] 110cal 277/302W 4) 1mi - 9:29(9:29/mi) 134/138bpm [1270b/mi] 109cal 275/338W 5) 1mi - 9:27(9:27/mi) 133/145bpm [1258b/mi] 106cal 272/298W 6) 1mi - 9:17(9:17/mi) 135/145bpm [1254b/mi] 105cal 274/294W 7) 0.39mi - 3:24(8:42/mi) 140/145bpm [1218b/mi] 41cal 294/313W Add a comment	-	0.8mi, 20:03 Walk - General 1) 0.84mi - 20:03(23:56/mi) 91/98bpm [2179b/mi] 86cal 46/75rpm Add a comment 0.8mi, 18:09 Walk - General 1) 0.04mi - 1:25(33:19/mi) 100/105bpm [3332b/mi] 8cal 32/61rpm 2) 0.77mi - 16:44(21:50/mi) 104/120bpm [2270b/mi] 86cal 52/67rpm Add a comment 12mi, 1:56:55 Run - General 1) 1mi - 9:39(9:39/mi) 120/131bpm [1158b/mi] 103cal 269/325W 2) 1mi - 9:54(9:54/mi) 131/137bpm [1297b/mi] 112cal 269/394W 3) 1mi - 9:48(9:48/mi) 128/133bpm [1255b/mi] 105cal 271/313W 4) 1mi - 9:33(9:33/mi) 134/139bpm [1279b/mi] 110cal 281/297W 5) 1mi - 9:49(9:49/mi) 136/142bpm [1336b/mi] 112cal 282/339W 6) 1mi - 10:10(10:10/mi) 143/155bpm [1455b/mi] 123cal 295/394W 7) 1mi - 9:48(9:48/mi) 138/155bpm [1353b/mi] 109cal 262/423W 8) 1mi - 9:52(9:52/mi) 140/146bpm [1380b/mi] 111cal 265/320W 9) 1mi - 9:36(9:36/mi) 139/144bpm [1335b/mi] 109cal 270/291W 10) 1mi - 9:34(9:34/mi) 143/147bpm [1369b/mi] 109cal 269/285W 11) 1mi - 9:48(9:48/mi) 145/150bpm [1420b/mi] 113cal 270/322W 12) 1mi - 9:21(9:21/mi) 128/152bpm [1198b/mi] 106cal 294/345W 13) 0mi - 1(6:19/mi) 89/89bpm [563b/mi] 297/297W Add a comment	-	20mi, 3:22:53 Run - General 1) 1mi - 10:02(10:02/mi) 123/133bpm [1234b/mi] 109cal 263/300W 2) 1mi - 9:58(9:58/mi) 125/132bpm [1246b/mi] 107cal 260/300W 3) 1mi - 10:55(10:55/mi) 120/133bpm [1310b/mi] 108cal 238/288W 4) 1mi - 10:21(10:21/mi) 123/135bpm [1273b/mi] 108cal 264/370W 5) 1mi - 10:03(10:03/mi) 126/134bpm [1265b/mi] 103cal 301/424W 6) 1mi - 9:53(9:53/mi) 130/134bpm [1284b/mi] 108cal 308/419W 7) 1mi - 11:09(11:09/mi) 117/133bpm [1305b/mi] 108cal 225/301W 8) 1mi - 9:40(9:40/mi) 124/132bpm [1198b/mi] 118cal 296/374W 9) 1mi - 9:47(9:47/mi) 124/127bpm [1213b/mi] 118cal 277/315W 10) 1mi - 9:34(9:34/mi) 131/138bpm [1252b/mi] 109cal 277/315W 11) 1mi - 12:26(12:26/mi) 132/150bpm [1641b/mi] 116cal 214/406W 12) 1mi - 10:25(10:25/mi) 141/150bpm [1470b/mi] 117cal 246/306W 13) 1mi - 9:53(9:53/mi) 148/150bpm [1463b/mi] 120cal 275/331W 14) 1mi - 10:30(10:30/mi) 147/152bpm [1543b/mi] 121cal 259/374W 15) 1mi - 10:05(10:05/mi) 146/149bpm [1472b/mi] 115cal 261/336W 16) 1mi - 9:52(9:52/mi) 147/153bpm [1450b/mi] 114cal 261/345W 17) 1mi - 9:47(9:47/mi) 102/152bpm [997b/mi] 106cal 272/320W 18) 1mi - 9:29(9:29/mi) 81/88bpm [768b/mi] 86cal 295/358W 19) 1mi - 9:40(9:40/mi) 81/85bpm [783b/mi] 82cal 271/302W 20) 1mi - 9:24(9:24/mi) 79/82bpm [743b/mi] 80cal 280/311W 21) 0.01mi - 2(6:41/mi) 82/82bpm [549b/mi] 290/290W Add a comment

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