themongoose

Last on at 7am, 19th May 2024

M40 Hampshire

About
Bests
All Races
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Mileage
Training

Races
81
Miles
4981
Miles
368
Miles
7318
Miles
1274
WAVA
65.80%
5k
20:21
10k
43:35
10M
1:12:05
Half
1:35:01
Mara
4:03:36
50k
5:08:30
20k
1:16:51
56M
3:22:00
750m
27:50

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My parkrun
Andover parkrun

Recent Training
19th May	General	0mi	14
19th May	General	0.2mi	7:18
19th May	General	0.3mi	2:26
19th May	General	0.4mi	13:17
19th May	General	0.5mi	4:28

Planned Races	Show more
South East Swimrun - Mytchett	19th May
Thruxton 10K Series #1	21st May
Newbury 10K	27th May
IronBourne Middle Distance Triathlon	14th Jul
South East Swimrun - Longside Lake	8th Sep

12 Month Benchmarks	Run	Bike
Mile	5:39	2:03
5k	19:25	7:39
5mi	31:42	13:02
10k	40:46	16:15
10mi	1:11:55	26:59
Half	2:08:25	35:47

Recent Pictures	Show more

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	31	23:54 54.63	20:21 64.59	23:10 56.74	21:24 62.32	21:16 63.16	20:34 65.80	21:20 63.90	20:21 6:33/mi	65.80
10km	7	48:42 54.71	45:32 58.75	44:20 60.34	45:49 59.00	43:35 62.02			43:35 7:01/mi	62.02
10mi	4				1:12:05 61.93	1:14:22 60.39	1:13:19 61.68		1:12:05 7:13/mi	61.93
13.1mi	13		1:35:26 61.29	1:41:08 57.84	1:40:44 58.61	1:37:31 60.54	1:37:02 61.20	1:35:01 62.93	1:35:01 7:15/mi	62.93
15mi	1						2:12:00 52.33		2:12:00 8:48/mi	52.33
16mi	1					2:20:10 52.13			2:20:10 8:46/mi	52.13
26km	1			2:00:00 60.96					2:00:00 7:26/mi	60.96
26.2mi	4		4:03:36 50.35		6:31:18 31.63	4:14:06 49.00			4:03:36 9:18/mi	50.35
26.2mi	1			4:37:30 44.42					4:37:30 10:35/mi	44.42
50km	1					5:08:30 49.64			5:08:30 9:56/mi	49.64
40mi	1				8:15:20 42.23				8:15:20 12:23/mi	42.23

Date	Planned Races			Distance
27 Apr	Manchester Marathon Confirmed			26.2mi
20 Oct	Great South Run Confirmed			10mi
6 Oct	Thruxton Mass Attack Duathlon Confirmed			11.4km/38km/3.8km
15 Sep	Oxford SwimRun Confirmed			3.8km/16.5km
8 Sep	South East Swimrun - Longside Lake Confirmed			2km/2.8km
14 Jul	IronBourne Middle Distance Triathlon Confirmed			1.2miles/56miles/13.1miles
27 May	Newbury 10K Confirmed			10km
21 May	Thruxton 10K Series #1 Confirmed			10km
19 May	South East Swimrun - Mytchett Confirmed			2km/2.8km
2024		Result	WAVA	Distance
19 May	South East Swimrun - Mytchett	/	0.00	2km/2.8km
13 Apr	Riemer parkrun SB	21:20	63.90	5km
24 Mar	Fleet Half Marathon PB	1:35:01	62.93	13.1mi
13 Jan	Andover parkrun	21:37	62.60	5km
2023		Result	WAVA	Distance
15 Oct	Great South Run SB	1:13:19	61.68	10mi
7 Oct	Kralingse Bos parkrun	20:46	65.16	5km
24 Sep	Hever Castle Gauntlet Middle Distance	35:07 / 4:12:17 / 2:33:38	0.00	1.9km/54miles/13.1miles
16 Sep	Andover parkrun	21:19	63.48	5km
26 Aug	Reading parkrun SB	20:34	65.80	5km
20 Aug	The Big Pilgrimage - 15 Miles PB	2:12:00	52.33	15mi
19 Aug	Westpark Parkrun (Munich)	22:07	61.18	5km
12 Aug	Andover parkrun	21:23	63.28	5km
6 Aug	Dorney Triathlon - Standard	23:21 / 1:31:40 / 48:07	0.00	1.5km/38km/10km
16 Jul	Ironman 70.3 Swansea	35:04 / 3:47:10 / 2:10:09	0.00	1.2miles/56miles/13.1miles
2 Jul	Grafham Water Swimrun	1:54:00 / 1:37:00	0.00	3.8km/18.5km
18 Jun	South East Swimrun - Longside Lake	51:00 / 15:00	0.00	2.2km/2.8km
3 Jun	Andover parkrun	20:58	64.54	5km
29 Apr	Andover parkrun	21:30	62.94	5km
26 Mar	Ghent Half Marathon	1:38:01	60.59	13.1mi
18 Mar	Great Salterns parkrun	22:26	59.88	5km
11 Mar	Tidworth parkrun	22:37	59.39	5km
4 Mar	Rushmoor parkrun	21:29	62.53	5km
26 Feb	Wokingham Half Marathon SB	1:37:02	61.20	13.1mi
28 Jan	Andover parkrun	21:30	62.48	5km
21 Jan	Andover parkrun	21:56	61.24	5km
2022		Result	WAVA	Distance
24 Dec	Andover parkrun	22:16	60.33	5km
3 Dec	Salisbury Plain Marathon SB	4:14:06	49.00	26.2mi
16 Oct	Great South Run SB	1:14:22	60.39	10mi
2 Oct	Thruxton Mass Attack Duathlon	50:46 / 1:22:49 /18:31	0.00	11.4km/38km/3.8km
24 Sep	Chippenham parkrun #367	21:47	61.67	5km
18 Sep	Ironman 70.3 Weymouth	34:21 / 3:22:00 / 1:56:35	0.00	1.2miles/56miles/13.1miles
10 Sep	Andover parkrun	21:35	62.24	5km
3 Sep	Andover On Trails	4:26:13	46.77	26.2mi
28 Aug	Koberstädter Waldmarathon	1:41:30	58.51	13.1mi
27 Aug	Nidda parkrun	21:40	62.00	5km
20 Aug	Upton Court parkrun SB	21:16	63.16	5km
30 Jul	Round Reading Ultra 50k PB	5:08:30	49.64	50km
21 May	Andover parkrun	21:25	62.72	5km
8 May	Alton 10	1:17:13	58.16	10mi
30 Apr	Hurstbourne 5	40:43	53.54	5mi
27 Mar	Combe Gibbet to Overton 16M PB	2:20:10	52.13	16mi
20 Mar	Fleet Half Marathon SB	1:37:31	60.54	13.1mi
13 Feb	Cancer Research London Winter Run 10K PB	43:35	62.02	10km
5 Feb	Andover parkrun	22:14	59.98	5km
2021		Result	WAVA	Distance
18 Dec	Southampton parkrun SB	21:24	62.31	5km
13 Nov	Testway 40 PB	8:15:20	42.23	40mi
31 Oct	Winchester 10k SB	45:49	59.00	10km
17 Oct	Great South Run PB	1:12:05	61.93	10mi
3 Oct	Thruxton Mass Attack Duathlon	52:05 / 1:32:21 /20:42	0.00	11.4km/38km/3.8km
25 Sep	Andover parkrun	21:50	61.08	5km
19 Sep	Winchester Half Marathon	1:41:29	58.17	13.1mi
18 Sep	Frimley Lodge parkrun	22:14	59.98	5km
5 Sep	ABP Southampton Marathon SB	6:31:18	31.63	26.2mi
29 Aug	Dorney Triathlon	27:50 / 1:16:51 / 44:15	0.00	750metres/20km/5km
14 Aug	Andover parkrun	22:12	60.07	5km
18 Jul	Ironman 70.3 Stafford	36:19 / 3:25:20 / 2:04:20	0.00	1.2miles/56miles/13.1miles
11 Jul	Andover Triathlon	7:25 / 1:05:20 / 38:17	0.00	440metres/30km/8.3km
26 Jun	RunThrough Lee Valley VeloPark 5k, 10k, 10 mile & Half Marathon SB	1:40:44	58.61	13.1mi
2020		Result	WAVA	Distance
4 Oct	Thruxton Mass Attack Duathlon	51:49 / 1:32:13 /19:42	0.00	11.4km/38km/3.8km
19 Sep	New Forest Marathon PB	4:37:30	44.42	26.22mi
8 Mar	Richmond Park Half Marathon	1:47:05	54.63	13.1mi
1 Mar	Kempton Park 5k, 10k and Half Marathon SB	1:41:08	57.84	13.1mi
9 Feb	Newbury Racecourse 10k	48:58	54.63	10km
26 Jan	Bangsaen10 SB	44:20	60.34	10km
12 Jan	MSU Run Super Half Marathon PB	2:00:00	60.96	26km
4 Jan	Andover parkrun SB	23:10	56.74	5km
2019		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon PB	4:03:36	50.35	26.2mi
17 Nov	Zhoushan Half Marathon SB	1:35:26	61.29	13.1mi
26 Oct	Winchester parkrun	21:09	62.15	5km
6 Oct	Thruxton Mass Attack Duathlon	49:00 / 1:28:00 /17:00	0.00	11.4km/38km/3.8km
22 Sep	Winchester Half Marathon	1:38:26	59.43	13.1mi
14 Sep	Andover parkrun PB	20:21	64.59	5km
8 Sep	Little London 10km, September SB	45:32	58.75	10km
10 Aug	Bryn Bach parkrun	23:20	56.33	5km
27 Jul	Stonehouse parkrun	20:57	62.74	5km
21 Jul	Andover Triathlon	7:14 / 1:04:19 / 37:49	0.00	440metres/30km/8.3km
5 May	ABP Southampton Half Marathon	1:42:11	57.25	13.1mi
27 Jan	Farnborough Half Marathon	1:52:04	52.02	13.1mi
2018		Result	WAVA	Distance
3 Nov	Andover parkrun SB	23:54	54.63	5km
14 Oct	Thruxton 10k SB	48:42	54.71	10km
16 Sep	Andover Lake Run 10k	51:34	51.67	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	13	23	13	23	2	0	0	0	0	0	0	0	74
2024	4.9	3.5	6.7	3.9	7.1	0	0	0	0	0	0	0	26.2
2024	159	145	155	112	85	0	0	0	0	0	0	0	656
2024	66	82	52	166	132	0	0	0	0	0	0	0	498
2023	3	9	33	20	16	56	3	37	19	54	11	2	263
2023	7.3	2.2	4.5	2.4	7.9	8.3	9	7.8	7.5	4.9	2.5	2.5	66.8
2023	123	74	112	77	62	69	78	78	45	89	114	168	1088
2023	43	36	40	181	299	141	171	185	209	0	11	30	1347
2022	15	15	3	28	30	90	14	42	15	13	1	10	275
2022	7.8	8.1	9.1	6.4	14.7	10.2	11.7	9.1	12.9	8.6	4.8	2.8	106
2022	85	43	100	77	68	74	118	89	69	118	115	76	1032
2022	84	17	32	62	128	32	146	135	148	70	74	72	1000
2021	19	25	13	23	27	23	12	25	11	23	14	18	235
2021	0	0	0	0	5.7	10.1	9.1	9.6	14.1	6.9	11.2	5.6	72.2
2021	25	26	72	62	104	79	72	84	85	115	82	77	884
2021	256	238	211	174	146	139	198	128	65	23	38	74	1690
2020	20	12	33	18	11	25	27	14	5	1	15	7	188
2020	2.5	6.1	7.2	0	0	0	0	2	0	0	0	4.7	22.4
2020	77	49	44	6	21	30	38	49	82	74	61	21	551
2020	282	24	3	150	272	80	113	226	99	191	53	79	1573
2019	0	4	0	6	34	12	11	37	5	29	4	7	149
2019	0	0	0	0	1.4	12.2	8.6	5.7	6.6	8.1	5.7	7.9	56.3
2019	13	0	0	0	70	67	108	61	104	63	87	79	653
2019	0	7	34	31	190	168	160	267	83	91	36	12	1079
2018	0	0	0	0	0	3	0	0	0	0	0	0	3
2018	0	0	0	0	0	0	0	4.1	13.7	0	0	0	17.7
2018	0	0	0	0	0	1	3	13	6	6	0	8	38
2018	0	0	0	0	0	0	10	20	48	0	14	40	132
2017	0	0	0	8	0	0	0	0	0	0	0	0	8
2016	0	0	0	6	0	0	0	0	0	0	0	0	6
2015	0	2	0	0	4	1	0	0	0	0	0	0	6
2014	0	0	0	0	0	0	0	0	0	0	0	8	8
2013	0	0	0	0	1	2	0	1	0	0	0	0	4
2012	3	0	9	0	0	3	0	0	0	0	0	0	14
2011	0	0	0	0	0	0	10	0	0	8	0	0	18
2011	0	0	0	0	0	0	0	0	11	0	0	0	11
2010	0	0	0	5	5	0	0	5	0	1	0	0	16
2010	0	0	0	0	0	0	0	0	0	1	0	0	1
2009	8	0	0	0	0	0	0	0	0	0	0	0	8
2008	0	0	0	0	0	0	0	0	0	0	0	0	0
2006	0	0	0	1	0	0	0	0	0	1	0	0	2
2005	0	0	3	0	3	0	0	0	0	0	0	0	6
2004	0	14	19	0	0	0	14	0	0	0	0	0	46
2003	0	0	3	0	0	10	0	0	0	0	0	0	12

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
1.2mi, 58:21 Swim - General 1) 0.2km - 3:44(18:38/km) 94/109bpm [1751b/km] 51cal 26/rpm 2) 0km - 23(0/km) 98/106bpm [INFb/km] 2cal 3) 0.2km - 3:57(19:44/km) 105/113bpm [2072b/km] 52cal 26/rpm 4) 0km - 34(0/km) 104/112bpm [INFb/km] 2cal 5) 0.2km - 4:04(20:20/km) 112/122bpm [2277b/km] 52cal 24/rpm 6) 0km - 3:15(0/km) 97/121bpm [INFb/km] 14cal 7) 0.05km - 45(15:03/km) 93/117bpm [1400b/km] 12cal 27/rpm 8) 0km - 15(0/km) 116/118bpm [INFb/km] 1cal 9) 0.05km - 47(15:37/km) 122/127bpm [1906b/km] 12cal 27/rpm 10) 0km - 13(0/km) 120/124bpm [INFb/km] 1cal 11) 0.05km - 49(16:24/km) 120/132bpm [1968b/km] 12cal 27/rpm 12) 0km - 11(0/km) 128/130bpm [INFb/km] 1cal 13) 0.05km - 50(16:35/km) 123/127bpm [2041b/km] 12cal 27/rpm 14) 0km - 10(0/km) 122/125bpm [INFb/km] 1cal 15) 0.05km - 51(16:52/km) 124/129bpm [2091b/km] 12cal 28/rpm 16) 0km - 10(0/km) 128/129bpm [INFb/km] 1cal 17) 0.05km - 51(17:03/km) 124/129bpm [2115b/km] 12cal 25/rpm 18) 0km - 9(0/km) 130/131bpm [INFb/km] 1cal 19) 0.05km - 51(16:55/km) 129/132bpm [2182b/km] 12cal 27/rpm 20) 0km - 10(0/km) 129/131bpm [INFb/km] 1cal 21) 0.05km - 54(17:57/km) 125/128bpm [2244b/km] 12cal 26/rpm 22) 0km - 1:02(0/km) 113/135bpm [INFb/km] 5cal 23) 0.1km - 2:15(22:27/km) 114/124bpm [2560b/km] 31cal 24/rpm 24) 0km - 2:21(0/km) 103/121bpm [INFb/km] 10cal 25) 0.05km - 1:24(27:51/km) 108/131bpm [3007b/km] 11cal 26) 0km - 32(0/km) 123/129bpm [INFb/km] 2cal 27) 0.05km - 1:40(33:19/km) 114/129bpm [3798b/km] 13cal 28) 0km - 30(0/km) 117/124bpm [INFb/km] 2cal 29) 0.05km - 1:43(34:11/km) 112/122bpm [3829b/km] 13cal 30) 0km - 28(0/km) 109/116bpm [INFb/km] 2cal 31) 0.05km - 1:43(34:19/km) 108/120bpm [3706b/km] 14cal 32) 0km - 3:45(0/km) 91/111bpm [INFb/km] 17cal 33) 0.08km - 1:38(21:45/km) 112/126bpm [2436b/km] 20cal 25/rpm 34) 0km - 19(0/km) 126/128bpm [INFb/km] 1cal 35) 0.08km - 1:40(22:11/km) 115/129bpm [2550b/km] 21cal 23/rpm 36) 0km - 10(0/km) 127/130bpm [INFb/km] 1cal 37) 0.08km - 1:43(22:52/km) 116/126bpm [2652b/km] 21cal 22/rpm 38) 0km - 13(0/km) 120/124bpm [INFb/km] 1cal 39) 0.08km - 1:45(23:18/km) 116/122bpm [2703b/km] 21cal 22/rpm 40) 0km - 30(0/km) 113/122bpm [INFb/km] 2cal 41) 0.08km - 1:43(22:53/km) 111/124bpm [2540b/km] 21cal 22/rpm 42) 0km - 18(0/km) 116/124bpm [INFb/km] 1cal 43) 0.08km - 1:44(23:04/km) 109/120bpm [2515b/km] 21cal 23/rpm 44) 0km - 1:03(0/km) 94/120bpm [INFb/km] 5cal 45) 0.05km - 1:11(23:30/km) 98/109bpm [2303b/km] 14cal 22/rpm 46) 0km - 22(0/km) 103/106bpm [INFb/km] 2cal 47) 0.05km - 1:09(23:04/km) 109/113bpm [2515b/km] 14cal 21/rpm 48) 0km - 18(0/km) 105/110bpm [INFb/km] 1cal 49) 0.05km - 1:00(20:10/km) 97/101bpm [1955b/km] 11cal 24/rpm 50) 0km - 22(0/km) 93/96bpm [INFb/km] 2cal 31.4mi, 1:30:01 Bike - General 1) 10.49km - 20:00(1:54/km) 94/104bpm [179b/km] 180cal 73/77rpm 125/147W 2) 12.26km - 20:00(1:38/km) 122/133bpm [199b/km] 261cal 75/81rpm 193/241W 3) 7.77km - 15:00(1:56/km) 104/131bpm [201b/km] 131cal 76/80rpm 121/179W 4) 12.29km - 20:00(1:38/km) 127/141bpm [207b/km] 261cal 75/80rpm 193/218W 5) 7.71km - 15:00(1:57/km) 107/139bpm [208b/km] 129cal 76/84rpm 119/185W 6) 0km - 1(4:47:40/km) 107/139bpm [30780b/km] 129cal 76/84rpm 119/185W	7.4mi, 1:00:00 Run - Treadmill 1) 2.72km - 15:00(5:31/km) 108/119bpm [596b/km] 137cal 2) 0.6km - 2:30(4:09/km) 137/148bpm [568b/km] 35cal 3) 0.89km - 5:00(5:38/km) 123/148bpm [693b/km] 55cal 4) 0.64km - 2:30(3:54/km) 142/153bpm [555b/km] 36cal 5) 0.9km - 5:00(5:32/km) 125/152bpm [691b/km] 53cal 6) 0.65km - 2:30(3:51/km) 142/152bpm [546b/km] 35cal 7) 0.9km - 5:00(5:34/km) 127/151bpm [707b/km] 52cal 8) 0.62km - 2:30(4:03/km) 145/156bpm [586b/km] 36cal 9) 0.89km - 5:00(5:36/km) 130/155bpm [728b/km] 53cal 10) 0.63km - 2:30(3:58/km) 147/156bpm [584b/km] 36cal 11) 0.9km - 5:00(5:35/km) 130/155bpm [725b/km] 51cal 12) 0.64km - 2:30(3:55/km) 148/157bpm [580b/km] 36cal 13) 0.88km - 5:00(5:43/km) 131/157bpm [748b/km] 49cal 14) 0km - 0(3:20:50/km) 131/157bpm [26309b/km] 49cal	30.4mi, 1:30:01 Bike - General 1) 15.5km - 30:00(1:56/km) 101/111bpm [195b/km] 266cal 73/78rpm 123/160W 2) 28.4km - 50:00(1:46/km) 111/119bpm [195b/km] 537cal 74/81rpm 155/206W 3) 5.01km - 10:00(2:00/km) 101/113bpm [202b/km] 81cal 73/77rpm 110/158W 4) 0.02km - 1(1:05/km) 98/98bpm [105b/km] 71/72rpm 101/102W 4.2mi, 38:03 Run - General 1) 0.94km - 5:00(5:18/km) 127/143bpm [674b/km] 72cal 2) 5.34km - 30:00(5:37/km) 143/153bpm [803b/km] 402cal 3) 0.54km - 3:03(5:38/km) 142/148bpm [799b/km] 41cal	6.4mi, 1:00:49 Run - General 1) 10.3km - 1:00:49(5:54/km) 124/140bpm [732b/km] 729cal	0mi, 41:24 Cross - Strength 9.6mi, 1:29:15 Run - General 1) 0.99km - 5:00(5:04/km) 115/123bpm [582b/km] 69cal 2) 13.84km - 1:20:00(5:47/km) 129/146bpm [746b/km] 1007cal 3) 0.6km - 4:15(7:03/km) 122/132bpm [860b/km] 43cal	0mi, 56:07 Cross - Yoga 3.2mi, 29:07 Run - General 1) 0.93km - 5:00(5:24/km) 150/158bpm [810b/km] 69cal 2) 4.16km - 24:07(5:48/km) 139/157bpm [806b/km] 314cal 3.3mi, 18:06 Bike - General 1) 5.23km - 18:06(3:28/km) 116/132bpm [402b/km] 187cal 3.1mi, 21:52 Run - General 1) 0.5km - 2:09(4:18/km) 124/146bpm [534b/km] 33cal 2) 0.5km - 2:07(4:14/km) 145/149bpm [614b/km] 41cal 3) 4km - 17:29(4:22/km) 155/161bpm [677b/km] 286cal 4) 0.03km - 7(4:14/km) 154/154bpm [651b/km] 2cal 2.8mi, 13:41 Bike - General 1) 4.57km - 13:41(3:00/km) 107/120bpm [320b/km] 122cal	0mi, 29:04 Cross - Pilates
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
1.9mi, 11:18 Bike - General 1) 3.04km - 11:18(3:43/km) 105/121bpm [390b/km] 95cal 1.2mi, 57:53 Swim - General 1) 0.2km - 3:21(16:43/km) 78/93bpm [1303b/km] 45cal 28/rpm 2) 0km - 25(0/km) 84/88bpm [INFb/km] 2cal 3) 0.1km - 2:08(21:19/km) 84/92bpm [1790b/km] 27cal 25/rpm 4) 0km - 19(0/km) 87/92bpm [INFb/km] 1cal 5) 0.1km - 2:08(21:16/km) 109/118bpm [2318b/km] 31cal 26/rpm 6) 0km - 25(0/km) 107/115bpm [INFb/km] 2cal 7) 0.05km - 1:03(21:07/km) 107/118bpm [2259b/km] 13cal 24/rpm 8) 0km - 6(0/km) 116/117bpm [INFb/km] 9) 0.05km - 1:03(21:06/km) 117/122bpm [2469b/km] 15cal 26/rpm 10) 0km - 4(0/km) 116/118bpm [INFb/km] 11) 0.05km - 1:09(22:53/km) 113/116bpm [2586b/km] 14cal 22/rpm 12) 0km - 5(0/km) 116/116bpm [INFb/km] 13) 0.05km - 1:04(21:21/km) 116/118bpm [2477b/km] 15cal 25/rpm 14) 0km - 2:48(0/km) 86/122bpm [INFb/km] 12cal 15) 0.08km - 1:43(22:54/km) 111/128bpm [2542b/km] 13cal 16) 0km - 19(0/km) 122/125bpm [INFb/km] 1cal 17) 0.08km - 1:46(23:37/km) 115/119bpm [2715b/km] 13cal 18) 0km - 14(0/km) 115/118bpm [INFb/km] 1cal 19) 0.08km - 1:49(24:14/km) 112/122bpm [2713b/km] 21cal 17/rpm 20) 0km - 3(0/km) 116/116bpm [INFb/km] 21) 0km - 4(0/km) 111/112bpm [INFb/km] 22) 0km - 11(0/km) 107/109bpm [INFb/km] 1cal 23) 0.08km - 1:53(25:13/km) 110/118bpm [2774b/km] 14cal 24) 0km - 37(0/km) 101/110bpm [INFb/km] 3cal 25) 0.08km - 1:40(22:12/km) 108/116bpm [2397b/km] 13cal 26) 0km - 16(0/km) 105/109bpm [INFb/km] 1cal 27) 0.08km - 1:42(22:35/km) 110/116bpm [2485b/km] 13cal 28) 0km - 22(0/km) 105/112bpm [INFb/km] 2cal 29) 0.08km - 1:43(22:57/km) 104/111bpm [2387b/km] 13cal 30) 0km - 28(0/km) 103/110bpm [INFb/km] 2cal 31) 0.08km - 1:41(22:29/km) 106/115bpm [2384b/km] 13cal 32) 0km - 1:38(0/km) 87/110bpm [INFb/km] 7cal 33) 0.1km - 2:16(22:45/km) 106/121bpm [2411b/km] 28cal 23/rpm 34) 0km - 1:02(0/km) 95/113bpm [INFb/km] 5cal 35) 0.05km - 52(17:28/km) 97/110bpm [1694b/km] 10cal 25/rpm 36) 0km - 20(0/km) 107/112bpm [INFb/km] 1cal 37) 0.1km - 1:47(17:52/km) 109/116bpm [1947b/km] 21cal 25/rpm 38) 0km - 2:42(0/km) 83/116bpm [INFb/km] 12cal 39) 0.1km - 2:08(21:19/km) 107/116bpm [2281b/km] 31cal 24/rpm 40) 0km - 30(0/km) 109/113bpm [INFb/km] 2cal 41) 0.1km - 2:06(20:55/km) 111/118bpm [2322b/km] 32cal 24/rpm 42) 0km - 1:18(0/km) 99/116bpm [INFb/km] 6cal 43) 0.05km - 44(14:44/km) 98/107bpm [1444b/km] 12cal 30/rpm 44) 0km - 30(0/km) 106/113bpm [INFb/km] 2cal 45) 0.05km - 45(15:09/km) 111/116bpm [1681b/km] 12cal 28/rpm 46) 0km - 34(0/km) 110/115bpm [INFb/km] 2cal 47) 0.05km - 44(14:36/km) 113/125bpm [1650b/km] 12cal 29/rpm 48) 0km - 31(0/km) 121/124bpm [INFb/km] 2cal 49) 0.05km - 46(15:23/km) 119/124bpm [1830b/km] 12cal 26/rpm 50) 0km - 39(0/km) 119/125bpm [INFb/km] 3cal 51) 0.15km - 3:15(21:39/km) 111/119bpm [2402b/km] 34cal 23/rpm 52) 0km - 6(0/km) 110/110bpm [INFb/km] 1.9mi, 9:26 Bike - General 1) 3.07km - 9:26(3:05/km) 100/117bpm [308b/km] 71cal 21.1mi, 1:00:00 Bike - General 1) 5.21km - 10:00(1:55/km) 94/104bpm [180b/km] 90cal 70/75rpm 125/151W 2) 9.23km - 15:00(1:38/km) 123/135bpm [200b/km] 195cal 73/76rpm 192/223W 3) 5.2km - 10:00(1:55/km) 111/132bpm [214b/km] 88cal 74/77rpm 122/193W 4) 9.25km - 15:00(1:37/km) 130/142bpm [211b/km] 197cal 73/77rpm 195/232W 5) 5.13km - 10:00(1:57/km) 113/132bpm [220b/km] 85cal 73/76rpm 118/194W 6) 0km - 0(18:49/km) 113/132bpm [2125b/km] 85cal 73/76rpm 118/194W	9.4mi, 1:31:19 Run - General 1) 15.18km - 1:31:19(6:01/km) 123/143bpm [740b/km] 1091cal	7mi, 1:00:30 Run - General 1) 0.93km - 5:00(5:22/km) 121/135bpm [649b/km] 65cal 2) 10.21km - 55:00(5:23/km) 130/149bpm [701b/km] 731cal 3) 0.09km - 30(5:42/km) 129/132bpm [735b/km] 7cal	1.1mi, 17:56 Walk - General 1) 1.8km - 17:56(9:58/km) 90/104bpm [896b/km] 124cal 54/58rpm 3.8mi, 35:01 Run - General 1) 0.95km - 5:00(5:15/km) 136/151bpm [715b/km] 70cal 2) 5.2km - 30:00(5:46/km) 134/150bpm [772b/km] 394cal 3) 0km - 1(15:20:00/km) 134/150bpm [123280b/km] 394cal 24.6mi, 1:10:02 Bike - General 1) 2.66km - 5:00(1:53/km) 91/96bpm [171b/km] 46cal 70/75rpm 129/163W 2) 34.4km - 1:00:01(1:45/km) 106/117bpm [185b/km] 658cal 73/82rpm 158/238W 3) 2.47km - 5:00(2:01/km) 100/113bpm [202b/km] 39cal 73/78rpm 107/156W 4) 0km - 1(2:15:14/km) 100/113bpm [13524b/km] 39cal 73/78rpm 107/156W	6.2mi, 56:58 Run - General 1) 0.93km - 5:00(5:22/km) 120/131bpm [644b/km] 66cal 2) 9.11km - 51:58(5:42/km) 131/153bpm [747b/km] 663cal	2.8mi, 15:57 Bike - General 1) 4.56km - 15:57(3:30/km) 108/120bpm [378b/km] 143cal 3.2mi, 21:49 Run - General 1) 0.5km - 2:06(4:11/km) 132/149bpm [553b/km] 33cal 2) 0.5km - 2:13(4:26/km) 153/157bpm [678b/km] 40cal 3) 4km - 17:13(4:18/km) 156/163bpm [672b/km] 289cal 4) 0.07km - 17(3:52/km) 158/158bpm [611b/km] 5cal 2.8mi, 14:38 Bike - General 1) 4.56km - 14:38(3:13/km) 97/119bpm [311b/km] 103cal	0mi, 30:01 Cross - Yoga 17.7mi, 50:00 Bike - General 1) 0.2km - 23(1:56/km) 93/99bpm [180b/km] 3cal 69/71rpm 112/124W 2) 25.93km - 45:01(1:44/km) 123/136bpm [214b/km] 501cal 74/77rpm 161/187W 3) 2.29km - 4:36(2:00/km) 117/130bpm [235b/km] 37cal 78/91rpm 109/174W 1.8mi, 1:58:38 Swim - General 1) 0.2km - 3:52(19:22/km) 92/118bpm [1781b/km] 51cal 27/rpm 2) 0km - 1:07(0/km) 101/112bpm [INFb/km] 5cal 3) 0.1km - 1:45(17:29/km) 97/102bpm [1696b/km] 14cal 4) 0km - 41(0/km) 94/96bpm [INFb/km] 3cal 5) 0.15km - 2:35(17:11/km) 108/114bpm [1856b/km] 20cal 6) 0km - 1:21(0/km) 86/109bpm [INFb/km] 6cal 7) 0.05km - 46(15:20/km) 94/102bpm [1441b/km] 6cal 8) 0km - 25(0/km) 101/102bpm [INFb/km] 2cal 9) 0.05km - 47(15:39/km) 97/103bpm [1518b/km] 6cal 10) 0km - 25(0/km) 103/104bpm [INFb/km] 2cal 11) 0.05km - 44(14:38/km) 109/114bpm [1595b/km] 6cal 12) 0km - 27(0/km) 112/114bpm [INFb/km] 2cal 13) 0.05km - 46(15:10/km) 116/119bpm [1760b/km] 6cal 14) 0km - 54(0/km) 105/114bpm [INFb/km] 4cal 15) 0.03km - 28(18:58/km) 95/97bpm [1801b/km] 4cal 16) 0km - 23(0/km) 92/94bpm [INFb/km] 2cal 17) 0.03km - 29(19:26/km) 101/105bpm [1962b/km] 4cal 18) 0km - 25(0/km) 95/105bpm [INFb/km] 2cal 19) 0.03km - 29(19:04/km) 88/91bpm [1678b/km] 4cal 20) 0km - 26(0/km) 84/90bpm [INFb/km] 2cal 21) 0.03km - 28(18:44/km) 88/92bpm [1648b/km] 4cal 22) 0km - 49(0/km) 83/92bpm [INFb/km] 4cal 23) 0.03km - 26(17:09/km) 82/93bpm [1406b/km] 6cal 28/rpm 24) 0km - 30(0/km) 89/99bpm [INFb/km] 2cal 25) 0.03km - 20(13:09/km) 87/99bpm [1145b/km] 6cal 30/rpm 26) 0km - 29(0/km) 105/109bpm [INFb/km] 2cal 27) 0.03km - 25(16:31/km) 99/106bpm [1636b/km] 6cal 24/rpm 28) 0km - 32(0/km) 96/107bpm [INFb/km] 2cal 29) 0.03km - 21(13:57/km) 90/99bpm [1255b/km] 6cal 29/rpm 30) 0km - 3:02(0/km) 82/106bpm [INFb/km] 13cal 31) 0.03km - 19(12:27/km) 83/86bpm [1033b/km] 6cal 26/rpm 32) 0km - 43(0/km) 81/89bpm [INFb/km] 3cal 33) 0.03km - 20(13:35/km) 100/115bpm [1358b/km] 6cal 27/rpm 34) 0km - 38(0/km) 106/116bpm [INFb/km] 3cal 35) 0.03km - 20(13:32/km) 92/101bpm [1245b/km] 6cal 24/rpm 36) 0km - 39(0/km) 102/105bpm [INFb/km] 3cal 37) 0.03km - 19(12:57/km) 103/113bpm [1334b/km] 6cal 31/rpm 38) 0km - 42(0/km) 108/115bpm [INFb/km] 3cal 39) 0.03km - 20(13:01/km) 91/99bpm [1184b/km] 6cal 31/rpm 40) 0km - 40(0/km) 104/112bpm [INFb/km] 3cal 41) 0.03km - 20(13:29/km) 111/122bpm [1497b/km] 6cal 30/rpm 42) 0km - 1:04(0/km) 115/125bpm [INFb/km] 5cal 43) 0.1km - 1:49(18:07/km) 113/123bpm [2048b/km] 22cal 27/rpm 44) 0km - 2:02(0/km) 96/123bpm [INFb/km] 9cal 45) 0.03km - 21(13:41/km) 81/88bpm [1108b/km] 3cal 46) 0km - 25(0/km) 99/109bpm [INFb/km] 2cal 47) 0.03km - 22(14:22/km) 115/120bpm [1653b/km] 3cal 48) 0km - 36(0/km) 114/120bpm [INFb/km] 3cal 49) 0.03km - 21(14:13/km) 117/122bpm [1663b/km] 3cal 50) 0km - 38(0/km) 115/122bpm [INFb/km] 3cal 51) 0.03km - 22(14:48/km) 111/112bpm [1642b/km] 3cal 52) 0km - 39(0/km) 107/112bpm [INFb/km] 3cal 53) 0.03km - 20(13:39/km) 107/110bpm [1460b/km] 3cal 54) 0km - 38(0/km) 106/110bpm [INFb/km] 3cal 55) 0.03km - 22(14:32/km) 109/112bpm [1584b/km] 3cal 56) 0km - 1:11(0/km) 95/109bpm [INFb/km] 5cal 57) 0.03km - 20(13:34/km) 86/94bpm [1167b/km] 3cal 58) 0km - 38(0/km) 93/96bpm [INFb/km] 3cal 59) 0.03km - 20(13:28/km) 94/102bpm [1266b/km] 6cal 33/rpm 60) 0km - 40(0/km) 105/109bpm [INFb/km] 3cal 61) 0.03km - 22(14:37/km) 105/116bpm [1534b/km] 6cal 33/rpm 62) 0km - 39(0/km) 116/121bpm [INFb/km] 3cal 63) 0.03km - 22(14:30/km) 109/118bpm [1581b/km] 6cal 30/rpm 64) 0km - 38(0/km) 107/119bpm [INFb/km] 3cal 65) 0.03km - 22(14:22/km) 99/113bpm [1423b/km] 6cal 28/rpm 66) 0km - 39(0/km) 111/118bpm [INFb/km] 3cal 67) 0.03km - 21(14:16/km) 105/118bpm [1497b/km] 6cal 28/rpm 68) 0km - 43(0/km) 109/121bpm [INFb/km] 3cal 69) 0.1km - 1:50(18:22/km) 111/122bpm [2038b/km] 22cal 28/rpm 70) 0km - 1:06(0/km) 100/122bpm [INFb/km] 5cal 71) 0.03km - 21(13:52/km) 89/97bpm [1234b/km] 3cal 72) 0km - 37(0/km) 96/101bpm [INFb/km] 3cal 73) 0.03km - 21(13:49/km) 93/98bpm [1285b/km] 3cal 74) 0km - 40(0/km) 95/99bpm [INFb/km] 3cal 75) 0.03km - 21(13:52/km) 83/85bpm [1151b/km] 3cal 76) 0km - 39(0/km) 87/91bpm [INFb/km] 3cal 77) 0.03km - 21(14:10/km) 89/91bpm [1261b/km] 3cal 78) 0km - 50(0/km) 88/91bpm [INFb/km] 4cal 79) 0.03km - 21(14:11/km) 84/87bpm [1192b/km] 3cal 80) 0km - 28(0/km) 87/92bpm [INFb/km] 2cal 81) 0.03km - 22(14:32/km) 97/101bpm [1410b/km] 3cal 82) 0km - 1:04(0/km) 96/105bpm [INFb/km] 5cal 83) 0.05km - 1:52(37:21/km) 97/104bpm [3623b/km] 14cal 84) 0km - 1:11(0/km) 85/97bpm [INFb/km] 5cal 85) 0.05km - 2:00(39:52/km) 87/92bpm [3468b/km] 15cal 86) 0km - 2:26(0/km) 74/90bpm [INFb/km] 11cal 87) 0.05km - 1:06(22:06/km) 87/95bpm [1923b/km] 8cal 88) 0km - 31(0/km) 93/94bpm [INFb/km] 2cal 89) 0.05km - 1:05(21:35/km) 97/101bpm [2094b/km] 8cal 90) 0km - 6:08(0/km) 85/112bpm [INFb/km] 27cal 91) 0.1km - 1:54(18:57/km) 108/123bpm [2047b/km] 22cal 27/rpm 92) 0km - 44(0/km) 101/121bpm [INFb/km] 3cal 93) 0.1km - 1:58(19:43/km) 103/119bpm [2032b/km] 20cal 26/rpm 94) 0km - 14:10(0/km) 84/116bpm [INFb/km] 62cal 95) 0.13km - 2:19(18:33/km) 104/123bpm [1928b/km] 18cal 96) 0km - 2:31(0/km) 79/115bpm [INFb/km] 11cal 97) 0.1km - 1:47(17:48/km) 98/116bpm [1744b/km] 15cal 98) 0km - 27(0/km) 100/103bpm [INFb/km] 2cal 99) 0.1km - 1:58(19:44/km) 107/112bpm [2112b/km] 15cal 100) 0km - 58(0/km) 93/104bpm [INFb/km] 4cal 101) 0.1km - 1:46(17:37/km) 103/117bpm [1815b/km] 13cal 102) 0km - 34(0/km) 104/110bpm [INFb/km] 2cal 103) 0.1km - 2:03(20:28/km) 104/112bpm [2128b/km] 15cal 104) 0km - 1:28(0/km) 84/108bpm [INFb/km] 6cal 105) 0.2km - 4:42(23:29/km) 105/122bpm [2466b/km] 48cal 24/rpm 106) 0km - 45(0/km) 88/103bpm [INFb/km] 3cal 107) 0.1km - 2:26(24:16/km) 95/104bpm [2306b/km] 30cal 23/rpm 108) 0km - 1:19(0/km) 85/100bpm [INFb/km] 6cal
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
7mi, 1:00:46 Run - General 1) 1km - 5:00(5:01/km) 121/129bpm [607b/km] 67cal 2) 10.18km - 54:14(5:20/km) 138/154bpm [735b/km] 742cal 3) 0.14km - 1:33(10:41/km) 103/110bpm [1100b/km] 7cal	1.9mi, 11:12 Bike - General 1) 3.09km - 11:12(3:37/km) 118/130bpm [428b/km] 122cal 7.6mi, 1:00:01 Run - Treadmill 1) 2.87km - 15:00(5:14/km) 132/140bpm [691b/km] 203cal 2) 0.75km - 2:30(3:20/km) 167/180bpm [556b/km] 44cal 3) 0.96km - 5:00(5:13/km) 147/180bpm [766b/km] 73cal 4) 0.69km - 2:30(3:38/km) 156/165bpm [567b/km] 39cal 5) 0.92km - 5:00(5:25/km) 141/168bpm [763b/km] 64cal 6) 0.69km - 2:30(3:36/km) 157/174bpm [566b/km] 39cal 7) 0.95km - 5:00(5:15/km) 143/175bpm [750b/km] 65cal 8) 0.69km - 2:30(3:36/km) 163/174bpm [587b/km] 41cal 9) 0.95km - 5:00(5:17/km) 144/175bpm [761b/km] 64cal 10) 2.76km - 15:00(5:26/km) 133/139bpm [723b/km] 129cal 11) 0.01km - 1(1:33/km) 131/131bpm [202b/km] 0.9mi, 26:26 Swim - General 1) 0.2km - 3:15(16:16/km) 114/123bpm [1855b/km] 48cal 28/rpm 2) 0km - 29(0/km) 109/117bpm [INFb/km] 2cal 3) 1km - 17:48(17:48/km) 128/145bpm [2278b/km] 220cal 27/rpm 4) 0km - 40(0/km) 131/145bpm [INFb/km] 3cal 5) 0.2km - 4:09(20:47/km) 128/139bpm [2660b/km] 48cal 25/rpm 6) 0km - 5(0/km) 133/134bpm [INFb/km] 1.9mi, 9:40 Bike - General 1) 3.09km - 9:40(3:08/km) 96/109bpm [301b/km] 66cal	24.5mi, 1:10:00 Bike - General 1) 2.59km - 5:00(1:56/km) 100/108bpm [193b/km] 43cal 73/77rpm 121/176W 2) 34.21km - 1:00:00(1:45/km) 112/121bpm [196b/km] 651cal 74/77rpm 157/190W 3) 2.55km - 5:00(1:58/km) 103/112bpm [202b/km] 43cal 73/78rpm 118/164W 4) 0km - 0(22:47/km) 103/112bpm [2346b/km] 43cal 73/78rpm 118/164W 6.9mi, 1:00:08 Run - General 1) 0.91km - 5:00(5:28/km) 118/135bpm [645b/km] 64cal 2) 10.2km - 55:00(5:24/km) 135/148bpm [728b/km] 720cal 3) 0.01km - 8(9:02/km) 127/128bpm [1147b/km] 1cal	0mi, 8:31 Cross - Yoga 5.2mi, 50:14 Run - General 1) 8.34km - 50:14(6:01/km) 130/145bpm [783b/km] 617cal 3.6mi, 20:53 Bike - General 1) 5.73km - 20:53(3:39/km) 113/130bpm [412b/km] 195cal 0.9mi, 28:57 Swim - General 1) 0.2km - 3:24(17:00/km) 115/128bpm [1955b/km] 48cal 27/rpm 2) 0km - 20(0/km) 121/128bpm [INFb/km] 1cal 3) 0.4km - 7:07(17:47/km) 129/142bpm [2294b/km] 96cal 27/rpm 4) 0km - 52(0/km) 118/136bpm [INFb/km] 4cal 5) 0.4km - 7:22(18:24/km) 130/138bpm [2393b/km] 93cal 27/rpm 6) 0km - 58(0/km) 115/136bpm [INFb/km] 4cal 7) 0.2km - 3:51(19:13/km) 122/131bpm [2344b/km] 46cal 27/rpm 8) 0km - 1:15(0/km) 109/123bpm [INFb/km] 6cal 9) 0.2km - 3:42(18:32/km) 121/128bpm [2242b/km] 46cal 28/rpm 10) 0km - 6(0/km) 127/128bpm [INFb/km] 2mi, 10:22 Bike - General 1) 3.14km - 10:22(3:18/km) 105/116bpm [346b/km] 87cal	-	5.5mi, 53:11 Run - General 1) 0.89km - 5:00(5:38/km) 130/141bpm [733b/km] 66cal 2) 7.7km - 45:30(5:54/km) 129/146bpm [762b/km] 544cal 3) 0.25km - 2:41(10:43/km) 112/134bpm [1200b/km] 17cal 2.8mi, 16:55 Bike - General 1) 4.57km - 16:55(3:42/km) 109/120bpm [403b/km] 149cal 3.1mi, 22:35 Run - General 1) 0.5km - 2:10(4:20/km) 123/144bpm [532b/km] 32cal 2) 0.5km - 2:14(4:28/km) 147/151bpm [657b/km] 38cal 3) 4km - 18:09(4:32/km) 153/163bpm [694b/km] 280cal 4) 0.01km - 2(3:54/km) 163/163bpm [634b/km] 1cal 2.9mi, 14:38 Bike - General 1) 4.65km - 14:38(3:09/km) 96/111bpm [302b/km] 97cal	5mi, 44:43 Run - General 1) 0.89km - 5:00(5:36/km) 121/133bpm [677b/km] 62cal 2) 7.19km - 39:43(5:32/km) 133/148bpm [735b/km] 502cal 10.4mi, 30:00 Bike - General 1) 2.83km - 5:00(1:46/km) 106/115bpm [187b/km] 54cal 72/76rpm 156/189W 2) 0.65km - 1:00(1:32/km) 117/127bpm [179b/km] 15cal 73/76rpm 229/249W 3) 1.05km - 2:00(1:54/km) 116/128bpm [220b/km] 18cal 77/81rpm 127/234W 4) 0.66km - 1:00(1:32/km) 117/128bpm [178b/km] 15cal 74/81rpm 228/261W 5) 1.03km - 2:00(1:56/km) 118/134bpm [228b/km] 17cal 78/81rpm 121/244W 6) 0.67km - 1:00(1:30/km) 118/133bpm [177b/km] 16cal 74/81rpm 238/278W 7) 1.03km - 2:00(1:56/km) 120/135bpm [232b/km] 17cal 78/81rpm 121/243W 8) 0.66km - 1:00(1:32/km) 117/131bpm [178b/km] 15cal 73/80rpm 229/275W 9) 1.04km - 2:00(1:55/km) 119/134bpm [229b/km] 18cal 79/82rpm 123/253W 10) 0.66km - 1:00(1:31/km) 118/132bpm [180b/km] 15cal 73/80rpm 230/261W 11) 1.05km - 2:00(1:54/km) 120/137bpm [228b/km] 18cal 77/80rpm 127/238W 12) 0.66km - 1:00(1:31/km) 120/133bpm [182b/km] 15cal 74/77rpm 231/271W 13) 1.04km - 2:00(1:56/km) 123/137bpm [237b/km] 18cal 80/83rpm 123/241W 14) 2.59km - 5:00(1:56/km) 105/108bpm [203b/km] 43cal 80/83rpm 121/135W 15) 1.04km - 2:00(1:55/km) 103/107bpm [198b/km] 17cal 80/82rpm 120/133W 7.6mi, 47:39 Bike - General 1) 12.3km - 47:39(3:52/km) 92/119bpm [356b/km] 255cal 0.3mi, 2:03 Bike - General 1) 0.4km - 2:03(5:05/km) 86/95bpm [438b/km] 11cal
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
1.2mi, 57:46 Swim - General 1) 0.1km - 1:37(16:10/km) 108/128bpm [1746b/km] 20cal 27/rpm 2) 0km - 18(0/km) 113/119bpm [INFb/km] 1cal 3) 0.1km - 1:42(17:02/km) 117/124bpm [1992b/km] 20cal 26/rpm 4) 0km - 17(0/km) 115/120bpm [INFb/km] 1cal 5) 0.1km - 1:45(17:32/km) 115/124bpm [2016b/km] 20cal 28/rpm 6) 0km - 53(0/km) 102/115bpm [INFb/km] 4cal 7) 0.1km - 3:10(31:43/km) 101/111bpm [3204b/km] 23cal 8) 0km - 10(0/km) 99/100bpm [INFb/km] 1cal 9) 0.1km - 2:36(26:02/km) 104/111bpm [2708b/km] 19cal 10) 0km - 40(0/km) 97/104bpm [INFb/km] 3cal 11) 0.05km - 1:01(20:26/km) 100/111bpm [2044b/km] 15cal 24/rpm 12) 0km - 7(0/km) 109/110bpm [INFb/km] 1cal 13) 0.05km - 1:03(20:54/km) 113/118bpm [2361b/km] 15cal 24/rpm 14) 0km - 15(0/km) 111/115bpm [INFb/km] 1cal 15) 0.05km - 1:04(21:20/km) 104/108bpm [2219b/km] 15cal 23/rpm 16) 0km - 9(0/km) 104/105bpm [INFb/km] 1cal 17) 0.05km - 1:03(21:01/km) 109/114bpm [2291b/km] 15cal 22/rpm 18) 0km - 1:00(0/km) 94/114bpm [INFb/km] 4cal 19) 0.1km - 1:54(18:57/km) 104/116bpm [1970b/km] 24cal 27/rpm 20) 0km - 5:41(0/km) 85/114bpm [INFb/km] 25cal 21) 0.15km - 2:39(17:40/km) 105/123bpm [1854b/km] 20cal 22) 0km - 18(0/km) 120/121bpm [INFb/km] 1cal 23) 0.15km - 2:36(17:23/km) 116/122bpm [2017b/km] 19cal 24) 0km - 15(0/km) 110/113bpm [INFb/km] 1cal 25) 0.15km - 2:41(17:53/km) 121/131bpm [2165b/km] 20cal 26) 0km - 13(0/km) 122/125bpm [INFb/km] 1cal 27) 0.15km - 2:40(17:46/km) 121/126bpm [2150b/km] 19cal 28) 0km - 23(0/km) 114/121bpm [INFb/km] 2cal 29) 0.15km - 2:48(18:40/km) 118/124bpm [2202b/km] 20cal 30) 0km - 1:38(0/km) 103/120bpm [INFb/km] 7cal 31) 0.1km - 2:17(22:50/km) 124/138bpm [2830b/km] 28cal 22/rpm 32) 0km - 2:33(0/km) 83/135bpm [INFb/km] 11cal 33) 0.03km - 24(15:48/km) 69/79bpm [1090b/km] 5cal 25/rpm 34) 0km - 50(0/km) 85/87bpm [INFb/km] 4cal 35) 0.03km - 29(19:18/km) 90/93bpm [1737b/km] 6cal 21/rpm 36) 0km - 45(0/km) 85/92bpm [INFb/km] 3cal 37) 0.03km - 29(19:09/km) 88/98bpm [1686b/km] 8cal 25/rpm 38) 0km - 50(0/km) 92/98bpm [INFb/km] 4cal 39) 0.03km - 23(15:37/km) 84/92bpm [1312b/km] 5cal 18/rpm 40) 0km - 48(0/km) 97/102bpm [INFb/km] 3cal 41) 0.03km - 22(14:32/km) 96/102bpm [1396b/km] 5cal 22/rpm 42) 0km - 54(0/km) 98/108bpm [INFb/km] 4cal 43) 0.03km - 24(15:41/km) 91/101bpm [1427b/km] 5cal 23/rpm 44) 0km - 1:04(0/km) 95/109bpm [INFb/km] 5cal 45) 0.1km - 2:19(23:13/km) 104/116bpm [2414b/km] 29cal 23/rpm 46) 0km - 21(0/km) 109/116bpm [INFb/km] 2cal 20.6mi, 1:00:00 Bike - General 1) 2.58km - 5:00(1:56/km) 94/102bpm [182b/km] 43cal 70/81rpm 122/150W 2) 1.57km - 2:30(1:35/km) 115/125bpm [183b/km] 34cal 72/75rpm 205/243W 3) 2.62km - 5:00(1:55/km) 105/122bpm [200b/km] 45cal 75/77rpm 125/212W 4) 1.58km - 2:30(1:35/km) 119/128bpm [188b/km] 35cal 74/81rpm 206/226W 5) 2.6km - 5:00(1:56/km) 107/127bpm [206b/km] 44cal 76/80rpm 122/216W 6) 1.58km - 2:30(1:35/km) 122/131bpm [193b/km] 35cal 74/78rpm 207/237W 7) 2.57km - 5:00(1:57/km) 108/128bpm [210b/km] 43cal 76/80rpm 121/215W 8) 1.58km - 2:30(1:35/km) 122/131bpm [193b/km] 35cal 76/78rpm 208/230W 9) 2.6km - 5:00(1:55/km) 109/131bpm [210b/km] 44cal 76/81rpm 122/209W 10) 11.34km - 20:00(1:46/km) 115/122bpm [203b/km] 212cal 76/81rpm 153/179W 11) 2.56km - 5:00(1:57/km) 105/119bpm [205b/km] 42cal 76/81rpm 117/153W 12) 0km - 0(41:28/km) 105/119bpm [4353b/km] 42cal 76/81rpm 117/153W	0.4mi, 10:28 Walk - General 1) 0.65km - 10:28(16:03/km) 91/112bpm [1460b/km] 57cal 32/78rpm 7.5mi, 1:14:21 Run - General 1) 12.1km - 1:14:21(6:09/km) 131/153bpm [805b/km] 913cal	0.6mi, 9:23 Walk - General 1) 0.96km - 9:23(9:47/km) 94/105bpm [920b/km] 62cal 54/60rpm 5mi, 45:45 Run - General 1) 4.06km - 22:21(5:30/km) 124/136bpm [682b/km] 285cal 2) 4.03km - 23:24(5:49/km) 126/139bpm [733b/km] 274cal	6.8mi, 1:02:56 Run - General 1) 10.94km - 1:02:56(5:45/km) 126/142bpm [725b/km] 779cal	1.2mi, 37:32 Swim - General 1) 0.2km - 3:28(17:21/km) 96/112bpm [1665b/km] 47cal 27/rpm 2) 0km - 10(0/km) 106/109bpm [INFb/km] 1cal 3) 0.4km - 7:04(17:39/km) 99/108bpm [1747b/km] 92cal 28/rpm 4) 0km - 23(0/km) 93/97bpm [INFb/km] 2cal 5) 0.35km - 6:25(18:21/km) 118/129bpm [2165b/km] 78cal 27/rpm 6) 0km - 25(0/km) 119/122bpm [INFb/km] 2cal 7) 0.4km - 7:22(18:25/km) 123/135bpm [2265b/km] 85cal 27/rpm 8) 0km - 41(0/km) 113/129bpm [INFb/km] 3cal 9) 0.35km - 6:10(17:38/km) 129/142bpm [2274b/km] 83cal 28/rpm 10) 0km - 21(0/km) 136/143bpm [INFb/km] 2cal 11) 0.1km - 2:31(25:13/km) 125/133bpm [3152b/km] 28cal 23/rpm 12) 0km - 15(0/km) 119/121bpm [INFb/km] 1cal 13) 0.1km - 2:11(21:46/km) 120/131bpm [2612b/km] 31cal 26/rpm 14) 0km - 6(0/km) 128/130bpm [INFb/km]	3.4mi, 18:14 Bike - General 1) 5.52km - 18:14(3:18/km) 110/125bpm [364b/km] 169cal 3.1mi, 21:52 Run - General 1) 0.5km - 2:03(4:07/km) 124/146bpm [510b/km] 34cal 2) 0.5km - 2:11(4:22/km) 148/152bpm [647b/km] 37cal 3) 4km - 17:25(4:21/km) 157/173bpm [683b/km] 282cal 4) 0.05km - 13(4:08/km) 171/172bpm [706b/km] 4cal 2.7mi, 13:21 Bike - General 1) 4.3km - 13:21(3:06/km) 101/117bpm [314b/km] 101cal	0mi, 14 Run - General 1) 0.02km - 14(9:16/km) 127/130bpm [1176b/km] 2cal 27/83rpm 0.2mi, 7:18 Swim - General 1) 0.37km - 7:18(19:53/km) 136/157bpm [2705b/km] 85cal 27/83rpm 0.3mi, 2:26 Run - General 1) 0.47km - 2:26(5:08/km) 152/160bpm [781b/km] 34cal 27/30rpm 0.4mi, 13:17 Swim - General 1) 0.67km - 13:17(19:44/km) 137/164bpm [2703b/km] 148cal 27/30rpm 0.5mi, 4:28 Run - General 1) 0.87km - 4:28(5:08/km) 159/169bpm [817b/km] 63cal 27/33rpm 0.2mi, 6:50 Swim - General 1) 0.37km - 6:50(18:28/km) 147/169bpm [2714b/km] 81cal 27/33rpm 0.3mi, 2:23 Run - General 1) 0.51km - 2:23(4:43/km) 157/169bpm [739b/km] 38cal 27/35rpm 0.4mi, 11:34 Swim - General 1) 0.59km - 11:34(19:31/km) 145/169bpm [2831b/km] 129cal 27/35rpm 0.6mi, 4:03 Run - General 1) 0.88km - 4:03(4:36/km) 152/171bpm [698b/km] 61cal

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