TwolfIrl

About Me
Late Starter, ran first marathon last year basically for a bet and charity and really enjoyed it, Not the best Trainer in the world as have loads of other interests. still playing Gaa Football and Hurling for my Local Club but this is last Season as I am definately over the hill. The next oldest player must be 10 years younger than me, but I find it hard to give up the comradeship of team sport. This running lark is great and I will eventually sort out the training laziness. Dream is to run a sub 4 hr marathon. maybe Dublin 09 Show More...

About Me

Late Starter, ran first marathon last year basically for a bet and charity and really enjoyed it, Not the best Trainer in the world as have loads of other interests. still playing Gaa Football and Hurling for my Local Club but this is last Season as I am definately over the hill. The next oldest player must be 10 years younger than me, but I find it hard to give up the comradeship of team sport. This running lark is great and I will eventually sort out the training laziness. Dream is to run a sub 4 hr marathon. maybe Dublin 09

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Recent Blogs
Back on the road again	Jul 2009
My Cork City Marathon 2009 4:28	Jun 2009

My parkrun
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Recent Training
19th May	General	40.8mi	2:43:16
17th May	General	2.6mi	1:44:04
15th May	General	0.9mi	37:12
15th May	General	1mi	35:03
15th May	Strength	0mi	38:03

12 Month Benchmarks	Run	Bike
Mile	8:35	2:08
5k	28:46	6:57
5mi	47:01	11:21
10k	59:15	15:11

Recent Pictures
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Recent Threads
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Buddies (1)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	PB	WB
5km	4		22:35 61.28	20:22 68.46					25:43 56.81			20:22 6:33/mi	68.46
4mi	1			29:02 62.20								29:02 7:16/mi	62.20
5mi	4		37:04 60.66						43:29 54.71	40:23 59.40		37:04 7:25/mi	60.66
10km	5			45:38 61.97	51:06 55.79	49:00 58.65				48:45 61.46		45:38 7:21/mi	61.97
13.1mi	2								2:07:21 51.02	1:55:17 56.86		1:55:17 8:48/mi	56.86
15mi	1										2:24:38 52.82	2:24:38 9:39/mi	52.82
26.2mi	7	4:36:22 46.08	3:51:11 55.54	3:55:08 55.06			4:08:00 53.53	4:27:05 50.57			3:48:08 60.78	3:48:08 8:42/mi	60.78

2018		Result	WAVA	Distance
2 Dec	Valencia Marathon PB	3:48:08	60.78	26.2mi
30 Sep	Cork to Cobh PB	2:24:38	52.82	15mi
10 Mar	Quest Kenmare Expert Adventure Race	/ /	0.00	9km/55km/3km
1 Jan	Bandon AC 5 Mile Road Race		0.00	5mi
2017		Result	WAVA	Distance
9 Dec	Clonakilty Waterfront 10k SB	48:45	61.46	10km
11 Nov	Eyeries 5 KMile SB	40:23	59.40	5mi
14 May	Bay Run Half Marathon PB	1:55:17	56.86	13.1mi
2016		Result	WAVA	Distance
12 Nov	Eyeries 5 Mile	43:58	54.11	5mi
6 Sep	Run for Life 5k SB	25:43	56.81	5km
26 May	Ballyandreen 5Mile SB	43:29	54.71	5mi
15 May	Bay Run Half Marathon SB	2:07:21	51.02	13.1mi
2015		Result	WAVA	Distance
15 Mar	Barcelona Marathon SB	4:27:05	50.57	26.2mi
2013		Result	WAVA	Distance
28 Oct	Dublin Marathon SB	4:08:00	53.53	26.2mi
2012		Result	WAVA	Distance
30 Jun	Ballineen Enniskeane Roundtower 10k SB	49:00	58.65	10km
2011		Result	WAVA	Distance
30 Oct	Bandon 10k SB	51:06	55.79	10km
2010		Result	WAVA	Distance
24 Oct	Bandon 10k PB	45:38	61.97	10km
19 Sep	Cork BHAA Garda 5k	21:02	66.29	5km
1 Sep	BHAA Togher AC 5k PB	20:22	68.46	5km
20 Jun	Dunmanway 10k	46:22	60.99	10km
7 Jun	Cork City Marathon SB	3:55:08	55.06	26.2mi
20 May	Fota Cheetah Run Eagle A/c 4m PB	29:02	62.20	4mi
2009		Result	WAVA	Distance
15 Nov	Munster Intermediate Cross Country race	38:41	50.47	7km
26 Oct	Dublin Marathon SB	3:51:11	55.54	26.2mi
16 Jun	BHAA John Buckley Sports 5K SB	22:35	61.28	5km
10 Jun	BHAA Glanmire 5 Mile PB	37:04	60.66	5mi
1 Jun	Cork City Marathon	4:28:18	47.86	26.2mi
2008		Result	WAVA	Distance
2 Jun	Cork City Marathon SB	4:36:22	46.08	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	0	0	0	0	7	0	0	0	0	0	0	0	7
2024	4.2	3.3	4.3	10.2	5.6	0	0	0	0	0	0	0	27.6
2024	6	7	32	12	8	0	0	0	0	0	0	0	66
2024	38	61	69	139	136	0	0	0	0	0	0	0	442
2023	1.3	3.8	2.3	2	5.9	1.6	0	4.2	5.2	3.3	4	3.5	37.1
2023	6	0	4	6	24	3	0	4	34	0	40	0	121
2023	22	125	88	192	308	178	146	31	94	98	77	31	1389
2022	7.7	9.8	9	13.2	13.8	16.1	7.2	2.7	1.7	0.5	2.2	2	85.8
2022	39	43	52	80	74	64	41	4	5	5	6	0	412
2022	130	175	281	405	402	384	217	96	16	21	0	0	2125
2021	0	0	0	0	0.2	6.4	8.7	7.2	4	8	4.1	1.4	40
2021	78	31	48	19	31	15	34	36	58	77	34	0	461
2021	274	298	408	460	365	493	469	256	87	47	102	59	3317
2020	4.7	6.3	8.7	1.2	0	1.1	1.4	0	0	1.7	0	8.1	33
2020	49	72	84	99	92	44	43	10	23	73	27	38	653
2020	222	64	183	293	480	424	266	289	182	295	292	169	3159
2019	3.4	3.2	3.1	6.5	3	7.5	3.4	1.1	0	1.9	3.2	8.5	44.7
2019	60	29	58	74	60	61	16	9	24	54	82	70	597
2019	48	133	174	250	68	150	0	200	36	146	143	257	1605
2018	5.6	1.3	1.7	0.8	3.7	1.6	2.2	0	1.2	4.4	1.1	2.7	26.2
2018	37	27	23	13	14	24	63	20	138	205	138	62	763
2018	64	53	112	41	178	87	47	0	0	0	0	0	581
2017	2	0	0	0	0	0	0	0	0	0	0	0	2
2017	2.6	3.2	2	2.6	1.4	3.4	4	0.8	3.3	1.7	2.3	0	27.4
2017	45	11	22	115	81	81	76	56	46	39	105	41	717
2016	0.2	0	0	0.2	1.1	1	0	0	0	0	0.3	1.9	4.6
2016	16	54	73	95	64	51	78	83	70	23	9	22	639
2015	0	0	0	1.3	0	0	0	0	0	0	0	0	1.3
2015	102	108	43	19	21	24	21	21	8	27	18	0	413
2015	0	0	13	19	0	0	0	0	0	0	0	0	32
2014	0	0	1.2	2	0	0	0	0	0	0	0	0	3.2
2014	0	2	0	11	0	0	0	0	5	44	91	67	219
2014	0	0	24	0	0	0	0	0	0	0	0	0	24
2013	0	2	2	20	2	22	72	106	151	125	30	2	534
2013	0	6	30	4	32	0	0	0	0	0	0	0	72
2012	39	56	88	45	94	17	37	82	50	25	10	0	543
2012	18	0	25	14	67	28	42	12	0	0	14	0	220
2011	0	0	2	10	16	45	13	47	31	47	64	25	302
2011	0	0	0	0	65	62	43	17	12	0	0	0	199
2010	58	36	107	63	106	37	45	81	65	81	21	5	704
2010	0	0	0	57	49	18	12	0	0	0	0	0	136
2009	0	0	6	74	91	49	50	58	120	115	43	78	684

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
0.4mi, 14:01 Swim - General 1) 0.2km - 3:59(19:56/km) 98/112bpm [1953b/km] 36cal 25/rpm 3/0kmph 2) 0km - 34(0/km) 100/112bpm [INFb/km] 36cal 3/0kmph 3) 0.2km - 4:54(24:28/km) 86/112bpm [2104b/km] 44cal 22/rpm 2.45/0kmph 4) 0km - 17(0/km) 91/112bpm [INFb/km] 44cal 2.45/0kmph 5) 0.1km - 1:43(17:05/km) 100/112bpm [1709b/km] 16cal 34/rpm 3.5/0kmph 6) 0km - 21(0/km) 106/112bpm [INFb/km] 16cal 3.5/0kmph 7) 0.1km - 2:11(21:48/km) 110/115bpm [2397b/km] 20cal 28/rpm 2.75/0kmph 8) 0km - 3(0/km) 112/115bpm [INFb/km] 20cal 2.75/0kmph Add a comment 0mi, 11:59 Cross - General 1) 0km - 11:59(0/km) 99/115bpm [INFb/km] 73cal 115/178rpm Add a comment 0mi, 28:20 Cross - Strength Add a comment 0mi, 19:41 Cross - Strength Add a comment	0.5mi, 15:10 Swim - General 1) 0.76km - 15:10(19:58/km) 128/156bpm [2555b/km] 138cal 3.01/3.6kmph Add a comment 23.4mi, 1:30:17 Bike - General 1) 4.87km - 13:29(2:46/km) 121/165bpm [335b/km] 119cal 79/rpm 162/506W 21.68/41.48kmph 2) 3.6km - 6:26(1:47/km) 116/142bpm [207b/km] 53cal 75/rpm 100/415W 33.56/41.82kmph 3) 3.03km - 6:48(2:15/km) 121/136bpm [272b/km] 62cal 76/rpm 146/597W 26.69/40.19kmph 4) 3.22km - 7:45(2:24/km) 108/132bpm [259b/km] 56cal 77/rpm 139/340W 24.98/41.11kmph 5) 3.35km - 8:55(2:40/km) 134/153bpm [356b/km] 95cal 83/rpm 198/423W 22.55/27.24kmph 6) 2.2km - 4:07(1:52/km) 118/150bpm [221b/km] 35cal 82/rpm 91/444W 32.06/43.71kmph 7) 4.62km - 11:02(2:23/km) 116/148bpm [277b/km] 92cal 81/rpm 154/500W 25.16/36.21kmph 8) 5km - 11:11(2:14/km) 123/144bpm [275b/km] 103cal 82/rpm 135/372W 26.84/36.58kmph 9) 1.34km - 4:35(3:26/km) 119/135bpm [408b/km] 40cal 75/rpm 142/505W 17.48/29.7kmph 10) 5km - 11:27(2:17/km) 139/191bpm [318b/km] 128cal 81/rpm 159/614W 26.2/38kmph 11) 1.43km - 4:32(3:11/km) 123/136bpm [391b/km] 42cal 76/rpm 139/562W 18.88/33.92kmph Add a comment	-	-	1.3mi, 44:24 Swim - General 1) 0.32km - 6:26(20:05/km) 85/105bpm [1707b/km] 58cal 26/rpm 2.97/0kmph 2) 0km - 17(0/km) 100/105bpm [INFb/km] 58cal 2.97/0kmph 3) 1.44km - 30:21(21:04/km) 114/158bpm [2403b/km] 274cal 26/rpm 2.86/0kmph 4) 0km - 6(0/km) 107/158bpm [INFb/km] 274cal 2.86/0kmph 5) 0.32km - 7:15(22:38/km) 121/158bpm [2739b/km] 65cal 27/rpm 2.65/0kmph Add a comment 0mi, 4:37 Cross - General 1) 0km - 4:37(0/km) 99/105bpm [INFb/km] 27cal 99/170rpm Add a comment 0.7mi, 6:47 Run - General 1) 1km - 5:59(5:59/km) 119/134bpm [713b/km] 52cal 10.03/10.47kmph 2) 0.13km - 48(6:05/km) 131/131bpm [797b/km] 8cal 9.86/10.23kmph Add a comment 18.7mi, 1:11:47 Bike - General 1) 1km - 3:06(3:06/km) 86/99bpm [266b/km] 14cal 63/75rpm 19.4/16.58kmph 2) 1km - 2:25(2:25/km) 101/108bpm [245b/km] 16cal 79/104rpm 24.78/30.7kmph 3) 1km - 2:06(2:06/km) 105/108bpm [221b/km] 15cal 84/108rpm 28.47/35.44kmph 4) 1km - 2:52(2:52/km) 134/154bpm [384b/km] 31cal 82/110rpm 20.93/28.79kmph 5) 1km - 2:48(2:48/km) 163/178bpm [456b/km] 40cal 79/106rpm 21.43/30.63kmph 6) 1km - 1:43(1:43/km) 175/190bpm [300b/km] 27cal 83/105rpm 34.96/35.37kmph 7) 1km - 1:36(1:36/km) 171/176bpm [273b/km] 24cal 81/101rpm 37.63/40.52kmph 8) 1km - 1:40(1:40/km) 169/175bpm [283b/km] 25cal 74/106rpm 35.89/35.5kmph 9) 1km - 2:20(2:20/km) 166/170bpm [388b/km] 34cal 76/104rpm 25.69/36.73kmph 10) 1km - 1:58(1:58/km) 172/180bpm [337b/km] 30cal 73/92rpm 30.6/32.11kmph 11) 1km - 2:03(2:03/km) 175/181bpm [359b/km] 32cal 74/89rpm 29.28/32.52kmph 12) 1km - 2:23(2:23/km) 153/176bpm [364b/km] 31cal 67/110rpm 25.2/29.3kmph 13) 1km - 2:20(2:20/km) 164/182bpm [382b/km] 34cal 79/102rpm 25.75/30.43kmph 14) 1km - 2:23(2:23/km) 156/175bpm [371b/km] 32cal 72/86rpm 25.26/31.37kmph 15) 1km - 2:53(2:53/km) 158/173bpm [456b/km] 40cal 89/120rpm 20.79/32.82kmph 16) 1km - 2:58(2:58/km) 168/177bpm [497b/km] 44cal 82/110rpm 20.26/24.04kmph 17) 1km - 2:54(2:54/km) 168/173bpm [487b/km] 43cal 77/101rpm 20.69/21.7kmph 18) 1km - 3:08(3:08/km) 164/179bpm [514b/km] 45cal 76/85rpm 19.14/22.39kmph 19) 1km - 2:21(2:21/km) 174/181bpm [409b/km] 37cal 90/0rpm 25.56/32.27kmph 20) 1km - 1:47(1:47/km) 174/178bpm [311b/km] 28cal 87/112rpm 33.53/38.97kmph 21) 1km - 2:19(2:19/km) 171/181bpm [397b/km] 36cal 86/98rpm 25.84/37kmph 22) 1km - 2:20(2:20/km) 166/179bpm [386b/km] 34cal 73/102rpm 25.8/33.18kmph 23) 1km - 2:43(2:43/km) 156/171bpm [423b/km] 36cal 69/90rpm 22.13/32.67kmph 24) 1km - 2:37(2:37/km) 158/185bpm [413b/km] 36cal 89/117rpm 22.95/29.36kmph 25) 1km - 2:14(2:14/km) 174/185bpm [388b/km] 35cal 79/103rpm 26.93/29.36kmph 26) 1km - 2:16(2:16/km) 164/180bpm [371b/km] 32cal 82/94rpm 26.54/29.79kmph 27) 1km - 2:19(2:19/km) 163/172bpm [376b/km] 33cal 75/93rpm 25.99/29.65kmph 28) 1km - 2:10(2:10/km) 173/182bpm [374b/km] 34cal 89/115rpm 27.76/35.09kmph 29) 1km - 2:20(2:20/km) 175/181bpm [408b/km] 37cal 79/100rpm 25.73/27.54kmph 30) 1km - 2:33(2:33/km) 185/192bpm [472b/km] 44cal 76/108rpm 23.53/24.97kmph 31) 0.03km - 15(9:32/km) 192/192bpm [1831b/km] 4cal 67/68rpm 6.29/6.94kmph Add a comment	-	1mi, 40:43 Swim - General 1) 0.28km - 5:57(21:13/km) 109/120bpm [2313b/km] 54cal 27/rpm 2.83/0kmph 2) 0km - 17(0/km) 113/120bpm [INFb/km] 54cal 2.83/0kmph 3) 0.52km - 10:58(21:05/km) 116/134bpm [2447b/km] 102cal 28/rpm 2.83/0kmph 4) 0km - 17(0/km) 116/134bpm [INFb/km] 102cal 2.83/0kmph 5) 0.04km - 47(19:26/km) 106/134bpm [2059b/km] 10cal 33/rpm 3.08/0kmph 6) 0km - 22(0/km) 110/134bpm [INFb/km] 10cal 3.08/0kmph 7) 0.04km - 46(19:19/km) 121/134bpm [2337b/km] 10cal 32/rpm 3.1/0kmph 8) 0km - 21(0/km) 125/134bpm [INFb/km] 10cal 3.1/0kmph 9) 0.04km - 46(19:05/km) 108/134bpm [2061b/km] 10cal 34/rpm 3.13/0kmph 10) 0km - 21(0/km) 115/134bpm [INFb/km] 10cal 3.13/0kmph 11) 0.04km - 44(18:21/km) 111/134bpm [2037b/km] 10cal 35/rpm 3.27/0kmph 12) 0km - 21(0/km) 117/134bpm [INFb/km] 10cal 3.27/0kmph 13) 0.04km - 45(18:37/km) 133/138bpm [2477b/km] 10cal 33/rpm 3.21/0kmph 14) 0km - 21(0/km) 136/140bpm [INFb/km] 10cal 3.21/0kmph 15) 0.04km - 45(18:56/km) 128/140bpm [2424b/km] 10cal 34/rpm 3.16/0kmph 16) 0km - 21(0/km) 136/140bpm [INFb/km] 10cal 3.16/0kmph 17) 0.04km - 46(18:59/km) 134/140bpm [2543b/km] 10cal 33/rpm 3.16/0kmph 18) 0km - 21(0/km) 131/140bpm [INFb/km] 10cal 3.16/0kmph 19) 0.04km - 46(19:16/km) 133/140bpm [2561b/km] 10cal 33/rpm 3.1/0kmph 20) 0km - 21(0/km) 134/140bpm [INFb/km] 10cal 3.1/0kmph 21) 0.04km - 45(18:50/km) 121/140bpm [2279b/km] 10cal 34/rpm 3.19/0kmph 22) 0km - 21(0/km) 121/140bpm [INFb/km] 10cal 3.19/0kmph 23) 0.04km - 45(18:51/km) 124/140bpm [2338b/km] 10cal 34/rpm 3.19/0kmph 24) 0km - 21(0/km) 130/140bpm [INFb/km] 10cal 3.19/0kmph 25) 0.04km - 47(19:35/km) 123/140bpm [2409b/km] 10cal 33/rpm 3.05/0kmph 26) 0km - 21(0/km) 130/140bpm [INFb/km] 10cal 3.05/0kmph 27) 0.04km - 46(19:22/km) 121/140bpm [2342b/km] 10cal 34/rpm 3.1/0kmph 28) 0km - 22(0/km) 122/140bpm [INFb/km] 10cal 3.1/0kmph 29) 0.04km - 46(19:19/km) 131/140bpm [2530b/km] 10cal 35/rpm 3.1/0kmph 30) 0km - 21(0/km) 133/140bpm [INFb/km] 10cal 3.1/0kmph 31) 0.04km - 48(19:58/km) 121/140bpm [2416b/km] 10cal 33/rpm 3/0kmph 32) 0km - 21(0/km) 124/140bpm [INFb/km] 10cal 3/0kmph 33) 0.04km - 47(19:28/km) 118/140bpm [2296b/km] 10cal 34/rpm 3.08/0kmph 34) 0km - 21(0/km) 127/140bpm [INFb/km] 10cal 3.08/0kmph 35) 0km - 16(0/km) 114/140bpm [INFb/km] 10cal 3.08/0kmph 36) 0.28km - 6:10(22:02/km) 125/152bpm [2753b/km] 62cal 29/rpm 2.73/0kmph Add a comment 36.3mi, 2:20:37 Bike - General 1) 5km - 12:33(2:31/km) 143/188bpm [359b/km] 147cal 76/rpm 130/652W 23.9/38.47kmph 2) 5km - 14:15(2:51/km) 148/171bpm [422b/km] 176cal 81/rpm 154/476W 21.06/39.28kmph 3) 5km - 15:19(3:04/km) 136/161bpm [417b/km] 166cal 76/rpm 162/410W 19.58/37.48kmph 4) 5km - 11:07(2:13/km) 152/168bpm [338b/km] 143cal 68/rpm 73/492W 26.98/47.76kmph 5) 5km - 11:57(2:23/km) 90/141bpm [215b/km] 61cal 79/rpm 147/292W 25.09/32.39kmph 6) 5km - 12:07(2:25/km) 87/97bpm [211b/km] 57cal 84/rpm 173/322W 24.75/29.19kmph 7) 5km - 11:33(2:19/km) 85/103bpm [196b/km] 51cal 81/rpm 139/324W 25.97/31.92kmph 8) 5km - 11:13(2:15/km) 119/181bpm [267b/km] 98cal 80/rpm 148/463W 26.74/35.03kmph 9) 5km - 11:53(2:23/km) 135/184bpm [321b/km] 128cal 83/rpm 157/385W 25.25/37.63kmph 10) 5km - 11:25(2:17/km) 139/158bpm [317b/km] 128cal 73/rpm 128/435W 26.27/38.08kmph 11) 5km - 10:14(2:03/km) 150/181bpm [307b/km] 129cal 77/rpm 127/349W 29.32/47.38kmph 12) 3.46km - 7:00(2:01/km) 135/169bpm [273b/km] 75cal 77/rpm 192/553W 29.65/46.93kmph 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
0.1mi, 3:54 Swim - General 1) 0.2km - 3:54(19:32/km) 103/109bpm [2011b/km] 35cal 3.07/0kmph Add a comment	-	-	0.5mi, 20:30 Swim - General 1) 0.8km - 15:12(19:00/km) 114/139bpm [2165b/km] 138cal 28/rpm 3.16/0kmph 2) 0km - 44(0/km) 120/139bpm [INFb/km] 138cal 3.16/0kmph 3) 0.04km - 50(20:57/km) 123/139bpm [2577b/km] 8cal 27/rpm 2.86/0kmph 4) 0km - 3:44(0/km) 114/139bpm [INFb/km] 8cal 2.86/0kmph Add a comment	-	1.3mi, 42:42 Swim - General 1) 1.08km - 22:26(20:46/km) 108/124bpm [2244b/km] 204cal 26/rpm 2.88/0kmph 2) 0km - 1(0/km) 110/124bpm [INFb/km] 204cal 2.88/0kmph 3) 1km - 20:15(20:15/km) 114/129bpm [2308b/km] 184cal 28/rpm 2.97/0kmph Add a comment	1.6mi, 47:04 Walk - General 1) 0.69km - 11:36(16:52/km) 87/103bpm [1467b/km] 54cal 54/106rpm 3.56/9.35kmph 2) 0.7km - 10:04(14:26/km) 103/117bpm [1487b/km] 67cal 54/59rpm 4.16/5.76kmph 3) 0.64km - 11:36(18:06/km) 99/118bpm [1792b/km] 71cal 54/81rpm 3.32/9.05kmph 4) 0.59km - 13:47(23:16/km) 102/113bpm [2374b/km] 90cal 53/75rpm 2.58/6.03kmph Add a comment 1mi, 33:33 Swim - General 1) 0.32km - 6:43(21:00/km) 101/119bpm [2121b/km] 61cal 25/rpm 2.86/0kmph 2) 0km - 16(0/km) 76/119bpm [INFb/km] 61cal 2.86/0kmph 3) 0.92km - 19:23(21:04/km) 114/140bpm [2401b/km] 178cal 26/rpm 2.86/0kmph 4) 0km - 16(0/km) 110/140bpm [INFb/km] 178cal 2.86/0kmph 5) 0.32km - 6:42(20:57/km) 119/140bpm [2493b/km] 63cal 29/rpm 2.86/0kmph 6) 0km - 12(0/km) 114/140bpm [INFb/km] 63cal 2.86/0kmph Add a comment 5.4mi, 55:47 Run - General 1) 1km - 7:31(7:31/km) 107/124bpm [804b/km] 54cal 7.98/10.17kmph 2) 1km - 5:57(5:57/km) 125/129bpm [743b/km] 57cal 10.08/10.29kmph 3) 1km - 5:57(5:57/km) 130/135bpm [773b/km] 60cal 10.08/10.35kmph 4) 1km - 5:59(5:59/km) 133/137bpm [796b/km] 63cal 10.03/10.4kmph 5) 1km - 5:57(5:57/km) 135/139bpm [803b/km] 64cal 10.08/10.29kmph 6) 1km - 5:58(5:58/km) 137/142bpm [816b/km] 66cal 10.05/10.26kmph 7) 1km - 5:58(5:58/km) 138/141bpm [823b/km] 67cal 10.05/10.4kmph 8) 0.85km - 5:03(5:57/km) 140/147bpm [832b/km] 58cal 10.08/10.49kmph 9) 0.65km - 3:36(5:33/km) 149/158bpm [828b/km] 45cal 10.81/11.69kmph 10) 0.22km - 3:52(17:51/km) 121/150bpm [2160b/km] 34cal 3.36/6.18kmph 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
0.9mi, 25:46 Walk - General 1) 0.71km - 9:57(14:05/km) 108/123bpm [1521b/km] 73cal 53/75rpm 4.26/6.54kmph 2) 0.64km - 12:46(19:52/km) 122/135bpm [2423b/km] 116cal 53/71rpm 3.02/7.19kmph 3) 0.1km - 3:03(30:28/km) 104/117bpm [3169b/km] 21cal 48/57rpm 1.97/4.83kmph Add a comment 0.2mi, 6:15 Swim - General 1) 0.32km - 6:15(19:32/km) 133/163bpm [2598b/km] 57cal 3.07/3.6kmph Add a comment 1.2mi, 11:41 Run - General 1) 1km - 6:02(6:02/km) 132/142bpm [797b/km] 63cal 9.94/11.11kmph 2) 0.99km - 5:39(5:42/km) 147/155bpm [838b/km] 69cal 10.53/10.94kmph Add a comment 52.1mi, 3:31:25 Bike - General 1) 5km - 13:38(2:44/km) 91/105bpm [248b/km] 72cal 85/rpm 141/749W 22/32.87kmph 2) 5km - 14:01(2:48/km) 82/110bpm [230b/km] 56cal 78/rpm 162/325W 21.39/42.24kmph 3) 5km - 13:44(2:45/km) 85/140bpm [234b/km] 60cal 77/rpm 136/353W 21.83/32.4kmph 4) 5km - 12:33(2:31/km) 89/100bpm [223b/km] 62cal 83/rpm 105/385W 23.9/34.42kmph 5) 5km - 11:24(2:17/km) 95/108bpm [216b/km] 64cal 79/rpm 139/601W 26.33/37.94kmph 6) 5km - 12:43(2:33/km) 93/119bpm [236b/km] 69cal 77/rpm 141/460W 23.6/37.34kmph 7) 5km - 10:53(2:11/km) 141/172bpm [307b/km] 126cal 78/rpm 95/376W 27.58/46.05kmph 8) 5km - 17:31(3:30/km) 163/204bpm [571b/km] 251cal 77/rpm 174/607W 17.12/37.81kmph 9) 5km - 16:24(3:17/km) 132/155bpm [433b/km] 171cal 72/rpm 66/276W 18.29/42.12kmph 10) 5km - 10:08(2:02/km) 137/150bpm [278b/km] 112cal 69/rpm 87/280W 29.59/44.78kmph 11) 5km - 15:03(3:01/km) 112/155bpm [337b/km] 118cal 72/rpm 97/602W 19.94/35.16kmph 12) 5km - 10:33(2:07/km) 124/145bpm [261b/km] 99cal 78/rpm 119/714W 28.45/36.01kmph 13) 5km - 11:05(2:13/km) 137/173bpm [304b/km] 122cal 84/rpm 167/840W 27.08/44.92kmph 14) 5km - 10:45(2:09/km) 176/188bpm [379b/km] 172cal 83/rpm 149/608W 27.9/42.83kmph 15) 5km - 9:50(1:58/km) 149/169bpm [293b/km] 123cal 73/rpm 97/327W 30.51/47.93kmph 16) 5km - 11:52(2:22/km) 116/146bpm [275b/km] 99cal 80/rpm 133/559W 25.27/41.22kmph 17) 3.79km - 9:18(2:27/km) 175/193bpm [430b/km] 147cal 80/rpm 169/369W 24.44/34.08kmph Add a comment	0.2mi, 10:10 Swim - General 1) 0.02km - 24(20:15/km) 90/91bpm [1822b/km] 4cal 29/rpm 2.97/0kmph 2) 0km - 9(0/km) 88/91bpm [INFb/km] 4cal 2.97/0kmph 3) 0.1km - 1:52(18:37/km) 91/95bpm [1694b/km] 17cal 29/rpm 3.21/0kmph 4) 0km - 19(0/km) 87/95bpm [INFb/km] 17cal 3.21/0kmph 5) 0.02km - 21(17:29/km) 88/95bpm [1539b/km] 3cal 34/rpm 3.43/0kmph 6) 0km - 22(0/km) 97/119bpm [INFb/km] 3cal 3.43/0kmph 7) 0.02km - 18(15:02/km) 121/122bpm [1819b/km] 3cal 35/rpm 4/0kmph 8) 0km - 19(0/km) 116/122bpm [INFb/km] 3cal 4/0kmph 9) 0.02km - 19(15:39/km) 120/122bpm [1877b/km] 3cal 38/rpm 3.83/0kmph 10) 0km - 32(0/km) 120/124bpm [INFb/km] 3cal 3.83/0kmph 11) 0.02km - 18(15:10/km) 112/124bpm [1698b/km] 3cal 35/rpm 3.96/0kmph 12) 0km - 47(0/km) 108/124bpm [INFb/km] 3cal 3.96/0kmph 13) 0.02km - 18(14:42/km) 105/124bpm [1544b/km] 3cal 34/rpm 4.09/0kmph 14) 0km - 1:01(0/km) 112/126bpm [INFb/km] 3cal 4.09/0kmph 15) 0.02km - 17(14:24/km) 102/126bpm [1469b/km] 3cal 56/rpm 4.19/0kmph 16) 0km - 36(0/km) 106/126bpm [INFb/km] 3cal 4.19/0kmph 17) 0.02km - 18(15:01/km) 109/126bpm [1637b/km] 3cal 30/rpm 4/0kmph 18) 0km - 58(0/km) 120/135bpm [INFb/km] 3cal 4/0kmph 19) 0.02km - 18(15:17/km) 115/135bpm [1757b/km] 3cal 35/rpm 3.91/0kmph 20) 0km - 25(0/km) 127/135bpm [INFb/km] 3cal 3.91/0kmph Add a comment 0mi, 47:52 Cross - Strength Add a comment	-	0.3mi, 10:06 Swim - General 1) 0.12km - 2:02(16:59/km) 106/113bpm [1801b/km] 19cal 34/rpm 3.53/0kmph 2) 0km - 40(0/km) 107/113bpm [INFb/km] 19cal 3.53/0kmph 3) 0.08km - 1:22(17:07/km) 106/113bpm [1814b/km] 12cal 33/rpm 3.5/0kmph 4) 0km - 1:36(0/km) 106/115bpm [INFb/km] 12cal 3.5/0kmph 5) 0.12km - 2:21(19:36/km) 114/120bpm [2234b/km] 21cal 29/rpm 3.05/0kmph 6) 0km - 22(0/km) 116/120bpm [INFb/km] 21cal 3.05/0kmph 7) 0.08km - 1:42(21:18/km) 103/120bpm [2194b/km] 15cal 27/rpm 2.81/0kmph Add a comment 0mi, 1:00:00 Bike - General 1) 0km - 15:00(0/km) 106/126bpm [INFb/km] 105cal 2) 0km - 2:30(0/km) 123/128bpm [INFb/km] 23cal 3) 0km - 5:00(0/km) 114/122bpm [INFb/km] 40cal 4) 0km - 2:30(0/km) 111/114bpm [INFb/km] 19cal 5) 0km - 5:00(0/km) 119/127bpm [INFb/km] 43cal 6) 0km - 2:30(0/km) 124/127bpm [INFb/km] 24cal 7) 0km - 5:00(0/km) 121/129bpm [INFb/km] 45cal 8) 0km - 2:30(0/km) 107/114bpm [INFb/km] 18cal 9) 0km - 5:00(0/km) 108/118bpm [INFb/km] 37cal 10) 0km - 15:00(0/km) 110/123bpm [INFb/km] 115cal Add a comment	19mi, 1:07:12 Bike - General 1) 1.72km - 5:16(3:03/km) 87/97bpm [266b/km] 25cal 80/rpm 143/583W 19.64/36.11kmph 2) 2.3km - 4:50(2:06/km) 83/127bpm [174b/km] 20cal 73/rpm 156/598W 28.58/42.72kmph 3) 2.54km - 4:43(1:51/km) 149/170bpm [277b/km] 59cal 86/rpm 219/539W 32.29/42.37kmph 4) 1.88km - 4:23(2:19/km) 143/165bpm [332b/km] 52cal 84/rpm 161/319W 25.82/39.8kmph 5) 0.74km - 1:47(2:24/km) 141/151bpm [338b/km] 21cal 84/rpm 233/373W 25/27.33kmph 6) 2.29km - 5:18(2:19/km) 132/151bpm [305b/km] 55cal 80/rpm 124/370W 25.93/36.14kmph 7) 2.52km - 4:39(1:51/km) 150/173bpm [276b/km] 59cal 89/rpm 215/541W 32.55/41.71kmph 8) 1.9km - 4:27(2:21/km) 141/159bpm [331b/km] 51cal 81/rpm 146/541W 25.59/41.43kmph 9) 0.74km - 1:52(2:31/km) 140/149bpm [351b/km] 21cal 84/rpm 220/436W 23.91/27.26kmph 10) 2.29km - 5:05(2:13/km) 153/181bpm [339b/km] 66cal 83/rpm 138/372W 27.09/38.08kmph 11) 2.52km - 4:28(1:46/km) 164/179bpm [291b/km] 65cal 88/rpm 236/512W 33.84/45.83kmph 12) 1.88km - 4:26(2:22/km) 147/172bpm [347b/km] 54cal 77/rpm 144/414W 25.44/45.66kmph 13) 0.73km - 2:01(2:47/km) 150/170bpm [417b/km] 25cal 69/rpm 194/306W 21.6/25.55kmph 14) 4.71km - 9:34(2:02/km) 168/180bpm [341b/km] 142cal 82/rpm 161/437W 29.56/41.34kmph 15) 1.72km - 4:23(2:33/km) 119/180bpm [303b/km] 38cal 82/rpm 147/382W 23.54/37.82kmph Add a comment	-	1.5mi, 39:12 Walk - General 1) 0.7km - 14:01(19:57/km) 89/105bpm [1775b/km] 69cal 51/64rpm 3.01/8.47kmph 2) 0.68km - 10:15(14:58/km) 97/112bpm [1452b/km] 61cal 52/56rpm 4.01/4.61kmph 3) 0.67km - 9:55(14:45/km) 85/89bpm [1254b/km] 44cal 53/56rpm 4.07/4.61kmph 4) 0.3km - 5:00(16:51/km) 96/107bpm [1618b/km] 29cal 53/74rpm 3.56/6.7kmph Add a comment 1mi, 34:03 Swim - General 1) 0.28km - 5:35(19:56/km) 100/113bpm [1993b/km] 51cal 28/rpm 3/0kmph 2) 0km - 16(0/km) 109/113bpm [INFb/km] 51cal 3/0kmph 3) 0.52km - 11:08(21:25/km) 121/138bpm [2591b/km] 104cal 27/rpm 2.81/0kmph 4) 0km - 18(0/km) 130/138bpm [INFb/km] 104cal 2.81/0kmph 5) 0.48km - 10:10(21:10/km) 129/154bpm [2731b/km] 95cal 29/rpm 2.83/0kmph 6) 0km - 19(0/km) 125/154bpm [INFb/km] 95cal 2.83/0kmph 7) 0.28km - 6:17(22:27/km) 105/154bpm [2357b/km] 60cal 26/rpm 2.67/0kmph Add a comment 23.8mi, 1:37:35 Bike - General 1) 5km - 14:59(3:00/km) 122/146bpm [366b/km] 136cal 77/rpm 150/446W 20.02/37.03kmph 2) 5km - 10:14(2:03/km) 119/142bpm [244b/km] 89cal 80/rpm 138/363W 29.3/38.52kmph 3) 5km - 12:13(2:27/km) 128/167bpm [313b/km] 120cal 80/rpm 147/490W 24.54/41.41kmph 4) 5km - 14:44(2:57/km) 125/140bpm [368b/km] 139cal 75/rpm 141/411W 20.37/42.12kmph 5) 5km - 13:23(2:41/km) 130/149bpm [348b/km] 135cal 77/rpm 110/409W 22.42/41.45kmph 6) 5km - 13:05(2:37/km) 97/130bpm [254b/km] 78cal 84/rpm 138/560W 22.92/40.47kmph 7) 3.06km - 7:32(2:28/km) 89/100bpm [219b/km] 37cal 80/rpm 121/259W 24.33/34.17kmph 8) 3.46km - 6:22(1:50/km) 94/104bpm [173b/km] 35cal 90/rpm 212/531W 32.61/45.32kmph 9) 1.71km - 5:02(2:56/km) 87/103bpm [256b/km] 24cal 80/rpm 148/362W 20.41/39.41kmph 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
-	0.3mi, 9:56 Swim - General 1) 0.22km - 4:25(20:06/km) 113/131bpm [2272b/km] 38cal 30/rpm 2.97/0kmph 2) 0km - 21(0/km) 128/131bpm [INFb/km] 38cal 2.97/0kmph 3) 0.2km - 3:57(19:44/km) 115/131bpm [2269b/km] 36cal 29/rpm 3.05/0kmph 4) 0km - 22(0/km) 101/131bpm [INFb/km] 36cal 3.05/0kmph 5) 0.04km - 51(21:15/km) 108/131bpm [2295b/km] 8cal 30/rpm 2.83/0kmph Add a comment	0.9mi, 37:12 Walk - General 1) 0.65km - 13:54(21:20/km) 93/108bpm [1984b/km] 75cal 50/71rpm 2.81/4.72kmph 2) 0.64km - 21:15(33:10/km) 88/101bpm [2919b/km] 102cal 52/66rpm 1.81/6.04kmph 3) 0.1km - 2:03(20:18/km) 86/92bpm [1746b/km] 9cal 49/52rpm 2.96/4.18kmph Add a comment 1mi, 35:03 Swim - General 1) 0.16km - 3:10(19:47/km) 82/87bpm [1622b/km] 29cal 27/rpm 3.02/0kmph 2) 0km - 15(0/km) 90/101bpm [INFb/km] 29cal 3.02/0kmph 3) 0.2km - 3:36(18:00/km) 127/140bpm [2286b/km] 35cal 32/rpm 3.33/0kmph 4) 0.24km - 5:46(24:02/km) 120/140bpm [2883b/km] 50cal 24/rpm 2.5/0kmph 5) 0km - 9(0/km) 111/140bpm [INFb/km] 50cal 2.5/0kmph 6) 0km - 16(0/km) 104/140bpm [INFb/km] 50cal 2.5/0kmph 7) 0.2km - 3:50(19:10/km) 121/140bpm [2319b/km] 39cal 31/rpm 3.13/0kmph 8) 0km - 17(0/km) 136/140bpm [INFb/km] 39cal 3.13/0kmph 9) 0.2km - 4:46(23:48/km) 128/140bpm [3046b/km] 46cal 27/rpm 2.52/0kmph 10) 0km - 16(0/km) 132/140bpm [INFb/km] 46cal 2.52/0kmph 11) 0.2km - 4:01(20:05/km) 129/141bpm [2591b/km] 39cal 27/rpm 2.97/0kmph 12) 0km - 17(0/km) 130/141bpm [INFb/km] 39cal 2.97/0kmph 13) 0.2km - 4:23(21:57/km) 134/145bpm [2940b/km] 42cal 27/rpm 2.73/0kmph 14) 0km - 16(0/km) 129/145bpm [INFb/km] 42cal 2.73/0kmph 15) 0km - 17(0/km) 116/145bpm [INFb/km] 42cal 2.73/0kmph 16) 0.16km - 3:27(21:32/km) 121/145bpm [2606b/km] 36cal 30/rpm 2.79/0kmph Add a comment 0mi, 38:03 Cross - Strength Add a comment 1.6mi, 15:53 Run - General 1) 1km - 6:46(6:46/km) 115/137bpm [777b/km] 55cal 8.87/10.68kmph 2) 1km - 5:54(5:54/km) 139/144bpm [819b/km] 66cal 10.17/10.44kmph 3) 0.54km - 3:14(5:59/km) 144/148bpm [861b/km] 38cal 10.03/10.23kmph Add a comment	-	2.6mi, 1:44:04 Walk - General 1) 0.49km - 27:42(56:07/km) 98/131bpm [5499b/km] 164cal 60/113rpm 1.07/16.98kmph 2) 0.53km - 9:08(17:16/km) 100/107bpm [1727b/km] 56cal 61/82rpm 3.47/6.35kmph 3) 0.59km - 9:47(16:31/km) 116/134bpm [1917b/km] 79cal 59/105rpm 3.63/8.31kmph 4) 0.57km - 9:42(17:01/km) 106/122bpm [1804b/km] 67cal 55/94rpm 3.52/5.66kmph 5) 0.62km - 12:37(20:14/km) 99/119bpm [2003b/km] 76cal 53/63rpm 2.97/5.28kmph 6) 0.52km - 14:41(28:01/km) 88/116bpm [2465b/km] 68cal 52/76rpm 2.14/7.96kmph 7) 0.59km - 12:02(20:14/km) 91/108bpm [1842b/km] 61cal 52/93rpm 2.97/7.95kmph 8) 0.26km - 8:25(32:08/km) 100/110bpm [3213b/km] 52cal 60/117rpm 1.87/14.52kmph Add a comment	-	40.8mi, 2:43:16 Bike - General 1) 5km - 13:21(2:40/km) 127/175bpm [339b/km] 126cal 77/rpm 119/334W 22.47/33.77kmph 2) 5km - 11:31(2:18/km) 162/180bpm [373b/km] 160cal 79/rpm 148/457W 26.05/40.88kmph 3) 5km - 14:28(2:54/km) 122/151bpm [353b/km] 129cal 80/rpm 125/555W 20.73/40.65kmph 4) 5km - 10:30(2:06/km) 130/181bpm [273b/km] 103cal 79/rpm 126/690W 28.59/34.11kmph 5) 5km - 11:36(2:19/km) 161/183bpm [373b/km] 159cal 83/rpm 161/602W 25.88/38.2kmph 6) 5km - 16:45(3:21/km) 104/144bpm [348b/km] 111cal 75/rpm 95/678W 17.91/34.63kmph 7) 5km - 10:55(2:11/km) 149/175bpm [325b/km] 133cal 82/rpm 131/468W 27.48/36.23kmph 8) 5km - 11:56(2:23/km) 161/197bpm [384b/km] 164cal 86/rpm 177/523W 25.15/35.04kmph 9) 5km - 9:27(1:53/km) 124/163bpm [234b/km] 87cal 84/rpm 152/471W 31.77/41.41kmph 10) 5km - 11:05(2:13/km) 135/151bpm [299b/km] 116cal 86/rpm 172/734W 27.07/40.33kmph 11) 5km - 12:48(2:34/km) 118/163bpm [302b/km] 107cal 85/rpm 145/700W 23.44/39.59kmph 12) 5km - 13:21(2:40/km) 142/166bpm [379b/km] 151cal 82/rpm 161/516W 22.46/32.57kmph 13) 5km - 10:35(2:07/km) 112/172bpm [237b/km] 81cal 78/rpm 120/291W 28.36/38.88kmph 14) 0.58km - 4:59(8:38/km) 123/176bpm [1062b/km] 45cal 68/rpm 38/304W 6.95/29.23kmph Add a comment

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