eMpTy

M65 Hampshire

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About Me
Started running in the gym 2nd half of 2003, first race December 2003, joined Portsmouth Joggers in November 2004. Managed to maintain steady progress across the whole range of distances since that first race. Ran Toronto Waterfront Marathon , 2007 and FLM 08. 2009 thru to May 2013 have been disrupted totally by injury and illness. In May 2013 had a lactate threshold test and now training by HR with the target of getting back to 72%+ age grading by Sept 2014. Show More...

About Me

Started running in the gym 2nd half of 2003, first race December 2003, joined Portsmouth Joggers in November 2004. Managed to maintain steady progress across the whole range of distances since that first race. Ran Toronto Waterfront Marathon , 2007 and FLM 08.

2009 thru to May 2013 have been disrupted totally by injury and illness. In May 2013 had a lactate threshold test and now training by HR with the target of getting back to 72%+ age grading by Sept 2014.

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My parkrun
Southsea parkrun

Recent Training
9th May	General	5.1mi	48:07
8th May	Intervals	5.5mi	53:06
6th May	General	4.6mi	43:56
5th May	General	7.5mi	1:09:40
2nd May	General	4mi	38:06

12 Month Benchmarks	Run
Mile	7:56
5k	25:30
5mi	41:43
10k	52:06
10mi	1:25:09
Half	2:09:07

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2024 Targets	Set your targets
Run 1200

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019	2022	2023	PB	WB
1mi	1													7:05 65.75				7:05 7:05/mi	65.75
4.5km	7		18:02 71.99	18:12 71.90	17:21 76.02	18:12 73.06												17:21 6:12/mi	76.02
2.8mi	1			17:58 72.93														17:58 6:25/mi	72.93
4.8km	1			19:10 73.04														19:10 6:26/mi	73.04
5km	45	21:26 67.09	20:55 69.29	20:16 72.08	20:22 72.31		21:23 69.99	21:33 70.02	23:15 65.44	21:28 71.47	23:04 67.07	23:12 67.25		23:51 66.55				20:16 6:31/mi	72.31
5mi	22	35:32 65.86	34:20 68.72	33:51 70.28	33:33 71.50		34:45 70.21	36:24 67.60	38:35 64.33	38:39 64.77	41:21 61.08			41:48 62.06	42:15 62.53	40:51 66.51		33:33 6:43/mi	71.50
10km	34	44:49 65.19	43:51 67.19	42:34 69.80	42:06 71.17	43:15 69.87		44:37 68.92			47:31 66.45	49:33 64.30	52:11 61.61	50:09 64.70				42:06 6:47/mi	71.17
10mi	28	1:14:14 65.04	1:12:08 67.50	1:10:55 69.25	1:10:58 69.80	1:13:31 67.97	1:11:27 70.56	1:13:56 68.79		1:15:19 68.76	1:20:09 65.21	1:21:01 65.11	1:24:57 62.67		1:22:35 66.33	1:27:36 64.38	1:26:02 66.21	1:10:55 7:06/mi	70.56
13.1mi	25	1:37:49 65.29	1:37:20 66.18	1:34:26 68.81	1:31:57 71.28		1:34:47 70.39	1:47:31 62.62	1:51:26 60.97	1:40:14 68.40		1:46:30 65.59			1:50:09 65.88			1:31:57 7:01/mi	71.28
20mi	6		2:38:24 63.95	2:42:10 63.01	2:28:45 69.29	2:42:12 64.11		2:47:22 63.25			2:52:38 63.03							2:28:45 7:26/mi	69.29
26.2mi	4	4:05:45 54.49		3:42:59 61.10	3:33:53 64.26								4:55:40 50.00					3:33:53 8:10/mi	64.26

2023		Result	WAVA	Distance
15 Oct	Great South Run SB	1:26:02	66.21	10mi
2022		Result	WAVA	Distance
4 Dec	Victory 5 mile SB	40:51	66.51	5mi
16 Oct	Great South Run SB	1:27:36	64.38	10mi
2019		Result	WAVA	Distance
1 Dec	Victory 5 SB	42:15	62.53	5mi
17 Nov	Gosport Half Marathon	1:50:50	65.48	13.1mi
3 Nov	Hayling 10 mile SB	1:22:35	66.33	10mi
22 Sep	Solent Half Marathon	1:55:09	63.02	13.1mi
15 Sep	Run Reigate Half	1:59:25	60.77	13.1mi
26 May	Running Grand Prix at Mercedes-Benz World Half Marathon	2:04:37	58.23	13.1mi
12 May	Run Gatwick Half Marathon SB	1:50:09	65.88	13.1mi
17 Mar	Fleet Half Marathon	1:50:15	65.82	13.1mi
10 Mar	Surrey Half Marathon	1:52:32	64.49	13.1mi
17 Feb	The Quicksilver Hampton Court Half Marathon		0.00	13.1mi
27 Jan	Farnborough Half Marathon	1:56:21	62.37	13.1mi
2017		Result	WAVA	Distance
1 Jul	Southsea parkrun SB	23:51	66.55	5km
25 Jun	Lordshill 10k SB	50:09	64.70	10km
18 Jun	Gosport Golden Mile PB	7:05	65.75	1mi
14 Jun	Hayling Billy 5 SB	41:48	62.06	5mi
4 Jun	DDay 10k	50:14	64.60	10km
2016		Result	WAVA	Distance
23 Oct	Great South Run SB	1:24:57	62.67	10mi
12 Jun	Phone Home Run SB	4:55:40	50.00	26.2mi
5 Jun	D Day 10k SB	52:11	61.61	10km
2015		Result	WAVA	Distance
25 Oct	Great South Run	1:25:03	62.02	10mi
29 Aug	Southsea parkrun SB	23:12	67.25	5km
26 Aug	Lakeside 5K	23:16	67.06	5km
26 Jul	Wimbledon Half Marathon	1:54:08	61.20	13.1mi
12 Jul	New Forest 10 SB	1:21:01	65.11	10mi
1 Jul	Lakeside 5K	25:00	62.41	5km
7 Jun	D Day 10k SB	49:33	64.30	10km
27 May	Lakeside 5K	24:21	64.07	5km
16 May	Southsea parkrun	23:34	66.20	5km
2 May	Southsea parkrun	23:58	65.10	5km
29 Apr	Lakeside 5K	24:20	64.12	5km
26 Apr	Marafun Southampton SB	1:46:30	65.59	13.1mi
14 Mar	Southsea parkrun	24:05	64.78	5km
15 Feb	Bramley 10	1:27:19	60.41	10mi
2014		Result	WAVA	Distance
7 Dec	Lakeside 5K	25:58	59.58	5km
26 Oct	Great South Run	1:31:04	57.39	10mi
4 Oct	Southsea parkrun	25:54	59.73	5km
14 Sep	Victory 5 SB	41:21	61.08	5mi
7 Sep	Overton 5	42:59	58.76	5mi
8 Jun	D Day 10k	48:42	64.84	10km
31 May	Southsea Park Run #31	23:41	65.32	5km
28 May	Lakeside 5K	23:30	65.83	5km
24 May	Southsea Park run #30	24:22	63.49	5km
18 May	Netley 10k	49:53	63.30	10km
11 May	Alton 10	1:24:20	61.97	10mi
3 May	Southsea park run #27	24:04	64.28	5km
19 Apr	Southsea parkrun	24:25	63.36	5km
23 Mar	Eastleigh 10k	48:52	64.61	10km
15 Mar	Southsea Park Run #20	23:54	64.73	5km
9 Mar	Salisbury 10 SB	1:20:09	65.21	10mi
16 Feb	Bramley 20 SB	2:52:38	63.03	20mi
2 Feb	Ryde 10	1:21:13	64.35	10mi
25 Jan	Southsea Parkrun #15	23:04	67.07	5km
19 Jan	Stubbington Green 10k SB	47:31	66.45	10km
11 Jan	Southsea Parkrun SB	23:04	67.07	5km
2013		Result	WAVA	Distance
1 Dec	Lakeside 5K SB	21:28	71.47	5km
23 Nov	Southsea Parkrun	22:08	69.31	5km
17 Nov	Gosport Half Marathon SB	1:40:14	68.40	13.1mi
3 Nov	Lordshill 10M SB	1:15:19	68.76	10mi
27 Oct	Great South Run	1:17:12	67.08	10mi
19 Oct	Southsea Parkrun #3	22:44	67.48	5km
13 Oct	Solent Half Marathon	1:43:56	65.97	13.1mi
5 Oct	Southsea parkrun #1	23:05	66.46	5km
15 Sep	Victory 5 SB	38:39	64.77	5mi
7 Sep	Overton 5	39:53	62.77	5mi
28 Aug	Lakeside 5K	24:07	63.61	5km
24 Jul	Lakeside 5K	23:21	65.70	5km
14 Jul	New Forest 10	1:29:04	58.14	10mi
2012		Result	WAVA	Distance
18 Nov	Gosport Half Marathon SB	1:51:26	60.97	13.1mi
28 Sep	Serpentine Last Friday of the Month 5k SB	23:15	65.44	5km
16 Sep	Victory 5 SB	38:35	64.33	5mi
20 Jun	Midsummer 5		0.00	5mi
2011		Result	WAVA	Distance
18 Sep	Victory 5 SB	36:24	67.60	5mi
4 Sep	Autumn Spitfire 20 SB	2:47:22	63.25	20mi
31 Aug	Promenade Series 5k Road Race 5	21:42	69.54	5km
3 Aug	Promenade Series 5K Road Races 4	22:06	68.28	5km
29 Jul	Serpentine Last Friday of the Month 5k SB	21:33	70.02	5km
10 Jul	New Forest 10 SB	1:13:56	68.79	10mi
12 Jun	NCBS Epsom 10K SB	44:37	68.92	10km
1 Jun	Promenade Series 5k Races 2	22:08	68.17	5km
15 May	Netley 10k	47:08	65.24	10km
8 May	Shakespeare Half Marathon SB	1:47:31	62.62	13.1mi
2010		Result	WAVA	Distance
21 Nov	Gosport Half Marathon SB	1:34:47	70.39	13.1mi
24 Oct	Great South Run SB	1:11:27	70.56	10mi
24 Sep	Serpentine Last Friday of the Month 5k SB	21:23	69.99	5km
19 Sep	Victory 5 SB	34:45	70.21	5mi
25 Jun	Serpentine Last Friday of the Month 5k	21:46	68.76	5km
16 Jun	Hayling Billy 5	36:29	66.87	5mi
9 Jun	Promenade 5k Series Race 2	21:55	68.29	5km
12 May	Portsmouth Promenade 5km Series Race 1	22:41	65.98	5km
2009		Result	WAVA	Distance
25 Mar	Chichester Corporate Challenge - R3 SB	18:12	73.06	4.5km
8 Mar	Salisbury 10 SB	1:13:31	67.97	10mi
1 Mar	Mad March Pukka 20 SB	2:42:12	64.11	20mi
18 Jan	Stubbington Green 10k SB	43:15	69.87	10km
2008		Result	WAVA	Distance
7 Dec	Victory 5	33:52	70.83	5mi
28 Nov	Serpentine Last Friday of the Month 5k	20:56	70.35	5km
2 Nov	Lordshill 10M	1:11:52	68.93	10mi
26 Oct	Great South Run	1:11:47	69.01	10mi
12 Oct	Solent Half Marathon	1:40:27	65.25	13.1mi
21 Sep	New Forest Half Marathon	1:38:33	66.51	13.1mi
6 Sep	Overton 5	35:43	67.16	5mi
6 Aug	Yateley 10K Series - Race 3	45:44	65.52	10km
2 Jul	Yateley 10K Series - Race 2	46:10	64.90	10km
29 Jun	Lordshill 10k	43:37	68.70	10km
18 Jun	The Midsummer 5 PB	33:33	71.50	5mi
11 Jun	Hayling Billy 5	33:50	70.90	5mi
8 Jun	Winchester 10k	43:23	69.06	10km
4 Jun	Yateley 10K Series - Race 1	45:58	65.18	10km
30 May	Serpentine Last Friday of the Month 5k SB	20:22	72.30	5km
18 May	Bognor Prom 10k	42:13	70.97	10km
13 Apr	London Marathon PB	3:33:53	64.26	26.2mi
6 Apr	Totton 10k PB	42:06	71.17	10km
26 Mar	Chichester Corporate Challenge - 3	17:26	75.66	4.5km
16 Mar	Fleet Half Marathon	1:42:00	64.26	13.1mi
12 Mar	Chichester Corporate Challenge - 2	17:40	74.66	4.5km
9 Mar	Finchley 20 PB	2:28:45	69.29	20mi
2 Mar	Reading Half Marathon PB	1:31:57	71.28	13.1mi
27 Feb	Chichester Corporate Challenge - race 1 PB	17:21	76.02	4.5km
3 Feb	Ryde 10 SB	1:10:58	69.80	10mi
13 Jan	Stubbington Green 10K	42:54	69.84	10km
2007		Result	WAVA	Distance
2 Dec	Victory 5	35:03	67.88	5mi
30 Nov	Serpentine Last Friday of the Month 5k	20:55	69.84	5km
25 Nov	Gosport Half Marathon SB	1:34:26	68.81	13.1mi
28 Oct	Great South Run	1:11:48	68.39	10mi
30 Sep	Toronto Waterfront Marathon SB	3:42:59	61.10	26.2mi
1 Sep	Overton 5 SB	33:51	70.28	5mi
8 Aug	Promenade 5k PB	20:16	72.08	5km
1 Aug	Yateley 10k Race 3 SB	42:34	69.80	10km
8 Jul	New Forest 10 PB	1:10:55	69.25	10mi
4 Jul	Yateley 10k Race 2	42:41	69.60	10km
24 Jun	Lordshill 10k	42:59	69.12	10km
20 Jun	The Midsummer 5	34:30	68.96	5mi
13 Jun	Hayling Billy 5	34:01	69.94	5mi
6 Jun	Yateley 10k Race 1	44:17	67.09	10km
20 May	Bognor Prom 10k	42:37	69.71	10km
9 May	Promenade 5k	21:58	66.50	5km
15 Apr	Totton 10k	42:58	69.15	10km
30 Mar	Serpentine Last Friday of the Month 5k	21:18	68.59	5km
28 Mar	Chichester Corporate Challenge race 3 PB	19:10	73.04	4.8km
14 Mar	Chichester Corporate Challenge race 2 PB	17:58	72.93	2.8mi
4 Mar	Mad March Hare 20 SB	2:42:10	63.01	20mi
28 Feb	Chichester Corporate Challenge race 1 SB	18:12	71.90	4.5km
28 Jan	Ryde 10	1:14:22	66.03	10mi
14 Jan	Stubbington Green 10k	43:57	67.60	10km
2006		Result	WAVA	Distance
3 Dec	Victory 5	35:44	66.03	5mi
26 Nov	Hayling 10 SB	1:12:08	67.50	10mi
19 Nov	Gosport Half Marathon	1:37:32	66.05	13.1mi
27 Oct	Serpentine Last Friday of the Month 5k	20:56	69.24	5km
22 Oct	Great South Run	1:18:10	62.29	10mi
15 Oct	Hardley a Half	1:39:26	64.78	13.1mi
29 Sep	Serpentine Last Friday of the Month 5k	21:10	68.47	5km
3 Sep	Chestnut Tree House 10k Coastal run	44:53	65.64	10km
9 Aug	Promenade 5k	21:04	68.80	5km
2 Aug	Yateley 10K Race 3	51:27	57.26	10km
18 Jun	Brading 10K	44:51	65.69	10km
14 Jun	Hayling Billy 5m SB	34:20	68.72	5mi
7 Jun	D Day 10k	43:57	67.03	10km
21 May	Bognor Prom 10k SB	43:51	67.19	10km
14 May	Alton 10	1:13:15	66.47	10mi
10 May	Promenade 5k SB	20:55	69.29	5km
2 Apr	Totton 10k	44:15	66.58	10km
29 Mar	Chichester Corporate Challenge - 3	18:03	71.92	4.5km
19 Mar	Fleet Half Marathon	1:38:58	65.09	13.1mi
15 Mar	Chichester Corporate Challenge - 2 SB	18:02	71.99	4.5km
5 Mar	Mad March Hare 20 SB	2:38:24	63.95	20mi
19 Feb	Bramley 10	1:14:06	65.71	10mi
12 Feb	Wokingham Half Marathon SB	1:37:20	66.18	13.1mi
8 Jan	Stubbington Green 10K	44:29	65.68	10km
2005		Result	WAVA	Distance
4 Dec	Victory 5 SB	35:32	65.86	5mi
27 Nov	Hayling 10 SB	1:14:14	65.04	10mi
16 Oct	Abingdon Marathon SB	4:05:45	54.49	26.2mi
6 Jul	5k Road Race SB	21:26	67.09	5km
3 Apr	Totton 10k SB	44:49	65.19	10km
6 Mar	Reading Half Marathon SB	1:37:49	65.29	13.1mi

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	80	74	174	41	33	0	0	0	0	0	0	0	402
2023	13	22	36	33	39	21	20	64	94	68	26	19	456
2022	0	0	0	0	0	0	0	5	0	0	0	0	5
2022	23	6	86	39	101	49	107	104	113	42	59	35	764
2021	151	150	77	24	102	56	144	106	56	60	26	27	979
2020	0	0	0	0	0	2	0	0	0	0	0	0	2
2020	34	55	101	124	105	50	80	181	65	30	136	145	1105
2019	102	127	140	191	123	150	100	115	103	114	100	39	1404
2018	73	62	70	59	63	76	50	122	88	68	62	46	836
2017	0	0	0	0	0	0	63	38	59	3	0	0	163
2017	0	0	0	1.5	0.6	0	0	0	0	0	0	0	2.1
2017	13	34	45	16	60	102	41	0	0	18	92	90	509
2016	81	79	7	0	93	94	56	21	47	85	39	10	612
2015	0	0	0	0	0	0	0	3	0	0	0	0	3
2015	62	100	117	124	125	93	105	148	21	59	53	42	1049
2014	0	0	0	4	0	0	0	0	0	0	0	0	4
2014	112	81	57	93	118	88	28	14	27	24	2	37	680
2013	35	39	26	60	102	109	139	111	122	130	102	104	1079
2012	130	3	0	0	15	86	99	100	81	51	54	25	644
2011	34	59	122	118	66	135	168	181	110	24	24	96	1135
2010	0.5	0	0	4.4	8.8	1.1	0	0	0	0	0	0	14.8
2010	50	8	52	38	55	102	103	117	98	93	81	66	863
2010	0	0	0	0	0	9	6	13	0	0	0	0	29
2009	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2009	144	107	155	150	173	171	111	119	71	63	21	24	1310
2008	0	0	0	2	0	0	0	0	0	0	0	0	2
2008	169	195	209	104	137	119	100	234	189	110	114	135	1814
2008	0	0	0	0	0	0	0	0	16	0	0	0	16
2007	127	99	108	164	162	152	159	214	159	92	143	141	1721
2006	138	142	145	174	164	121	151	142	106	132	124	123	1662
2005	0	146	143	143	143	143	143	143	143	143	143	96	1529
2004	0	0	0	0	0	0	100	150	150	150	150	132	832

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	-	2.2mi, 20:35 Run - General 1) 1mi - 9:27(9:27/mi) 133/143bpm [1257b/mi] 113cal 292/380W 2) 1mi - 9:29(9:29/mi) 141/149bpm [1337b/mi] 118cal 306/401W 3) 0.17mi - 1:39(9:35/mi) 146/150bpm [1399b/mi] 21cal 312/325W Add a comment	-	3.6mi, 35:10 Run - General 1) 1mi - 9:27(9:27/mi) 137/143bpm [1294b/mi] 116cal 292/426W 2) 1mi - 9:43(9:43/mi) 142/145bpm [1380b/mi] 120cal 293/362W 3) 1mi - 9:44(9:44/mi) 144/147bpm [1402b/mi] 120cal 302/352W 4) 0.64mi - 6:16(9:52/mi) 141/147bpm [1390b/mi] 75cal 295/401W Add a comment	-	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	-	5mi, 47:40 Run - General 1) 1mi - 9:21(9:21/mi) 128/138bpm [1196b/mi] 110cal 282/399W 2) 1mi - 9:27(9:27/mi) 139/145bpm [1313b/mi] 117cal 302/361W 3) 1mi - 9:25(9:25/mi) 139/145bpm [1309b/mi] 115cal 310/406W 4) 1mi - 9:37(9:37/mi) 142/149bpm [1367b/mi] 119cal 326/389W 5) 1mi - 9:39(9:39/mi) 142/152bpm [1371b/mi] 119cal 326/423W 6) 0.02mi - 10(9:36/mi) 149/149bpm [1429b/mi] 2cal 416/420W Add a comment	-	5.2mi, 46:02 Run - General 1) 1mi - 9:02(9:02/mi) 105/115bpm [948b/mi] 90cal 293/436W 2) 1mi - 8:56(8:56/mi) 142/148bpm [1269b/mi] 112cal 298/344W 3) 1mi - 8:47(8:47/mi) 145/153bpm [1275b/mi] 112cal 332/402W 4) 1mi - 8:54(8:54/mi) 149/153bpm [1325b/mi] 117cal 334/435W 5) 1mi - 8:45(8:45/mi) 151/155bpm [1320b/mi] 117cal 346/401W 6) 0.18mi - 1:38(9:01/mi) 152/156bpm [1370b/mi] 22cal 357/395W Add a comment	-	6mi, 55:10 Run - General 1) 1mi - 9:20(9:20/mi) 132/141bpm [1232b/mi] 112cal 304/416W 2) 1mi - 9:05(9:05/mi) 143/147bpm [1300b/mi] 115cal 312/344W 3) 1mi - 9:11(9:11/mi) 142/148bpm [1303b/mi] 115cal 335/393W 4) 1mi - 9:14(9:14/mi) 144/151bpm [1330b/mi] 115cal 316/400W 5) 1mi - 9:02(9:02/mi) 145/153bpm [1311b/mi] 114cal 317/405W 6) 1mi - 9:06(9:06/mi) 150/152bpm [1366b/mi] 119cal 322/446W 7) 0.02mi - 12(8:48/mi) 150/150bpm [1321b/mi] 3cal 334/338W Add a comment
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
-	3.1mi, 25:37 Run - parkrun 1) 1mi - 8:25(8:25/mi) 136/152bpm [1144b/mi] 105cal 347/381W 2) 1mi - 7:57(7:57/mi) 154/157bpm [1224b/mi] 110cal 349/379W 3) 1mi - 8:23(8:23/mi) 157/162bpm [1317b/mi] 117cal 360/421W 4) 0.12mi - 53(7:12/mi) 161/162bpm [1160b/mi] 13cal 400/409W Add a comment	-	-	-	6.2mi, 56:26 Run - General 1) 1mi - 9:13(9:13/mi) 115/140bpm [1060b/mi] 100cal 294/355W 2) 1mi - 8:59(8:59/mi) 141/146bpm [1266b/mi] 113cal 308/363W 3) 1mi - 9:02(9:02/mi) 144/148bpm [1300b/mi] 115cal 320/371W 4) 1mi - 9:20(9:20/mi) 144/150bpm [1343b/mi] 118cal 305/358W 5) 1mi - 9:03(9:03/mi) 146/150bpm [1323b/mi] 116cal 322/376W 6) 1mi - 8:52(8:52/mi) 147/154bpm [1303b/mi] 115cal 330/428W 7) 0.23mi - 1:58(8:41/mi) 152/156bpm [1321b/mi] 26cal 334/380W Add a comment	4mi, 38:06 Run - General 1) 1mi - 9:36(9:36/mi) 127/136bpm [1220b/mi] 111cal 280/335W 2) 1mi - 9:24(9:24/mi) 137/142bpm [1289b/mi] 118cal 298/343W 3) 1mi - 9:24(9:24/mi) 140/145bpm [1316b/mi] 118cal 304/334W 4) 1mi - 9:23(9:23/mi) 143/146bpm [1342b/mi] 118cal 317/381W 5) 0.03mi - 18(9:27/mi) 145/145bpm [1370b/mi] 4cal 327/330W Add a comment
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
-	-	7.5mi, 1:09:40 Run - General 1) 1mi - 9:51(9:51/mi) 132/142bpm [1299b/mi] 118cal 293/360W 2) 1mi - 9:25(9:25/mi) 142/144bpm [1337b/mi] 119cal 299/325W 3) 1mi - 9:16(9:16/mi) 144/146bpm [1335b/mi] 118cal 313/329W 4) 1mi - 9:19(9:19/mi) 146/149bpm [1360b/mi] 118cal 317/430W 5) 1mi - 9:22(9:22/mi) 148/150bpm [1387b/mi] 120cal 306/329W 6) 1mi - 9:05(9:05/mi) 150/153bpm [1362b/mi] 118cal 323/365W 7) 1mi - 8:53(8:53/mi) 152/154bpm [1349b/mi] 117cal 316/334W 8) 0.51mi - 4:30(8:54/mi) 151/155bpm [1343b/mi] 60cal 318/379W Add a comment	4.6mi, 43:56 Run - General 1) 1mi - 9:38(9:38/mi) 125/133bpm [1205b/mi] 111cal 276/351W 2) 1mi - 9:24(9:24/mi) 133/140bpm [1249b/mi] 113cal 290/344W 3) 1mi - 9:44(9:44/mi) 137/143bpm [1333b/mi] 117cal 303/369W 4) 1mi - 9:37(9:37/mi) 138/145bpm [1326b/mi] 117cal 314/367W 5) 0.58mi - 5:34(9:39/mi) 143/146bpm [1380b/mi] 70cal 318/346W Add a comment	-	5.5mi, 53:06 Run - Intervals 1) 1mi - 10:06(10:06/mi) 130/138bpm [1313b/mi] 117cal 280/320W 2) 0.13mi - 1:21(10:20/mi) 137/141bpm [1416b/mi] 16cal 267/296W 3) 0.39mi - 4:00(10:10/mi) 133/148bpm [1351b/mi] 46cal 262/438W 4) 0.15mi - 2:00(13:21/mi) 126/146bpm [1681b/mi] 20cal 167/391W 5) 0.51mi - 4:00(7:51/mi) 146/151bpm [1147b/mi] 54cal 367/419W 6) 0.12mi - 2:00(16:45/mi) 127/151bpm [2128b/mi] 17cal 126/375W 7) 0.51mi - 4:00(7:46/mi) 147/154bpm [1142b/mi] 55cal 363/403W 8) 0.11mi - 2:00(17:29/mi) 127/153bpm [2221b/mi] 16cal 124/359W 9) 0.51mi - 4:00(7:51/mi) 150/155bpm [1177b/mi] 55cal 367/395W 10) 0.13mi - 2:00(15:47/mi) 130/154bpm [2051b/mi] 18cal 161/356W 11) 0.52mi - 4:00(7:43/mi) 150/156bpm [1157b/mi] 55cal 362/390W 12) 0.12mi - 2:00(16:56/mi) 131/156bpm [2219b/mi] 18cal 135/364W 13) 0.52mi - 4:00(7:43/mi) 152/157bpm [1173b/mi] 56cal 367/431W 14) 0.79mi - 7:39(9:40/mi) 145/157bpm [1403b/mi] 96cal 290/354W Add a comment	5.1mi, 48:07 Run - General 1) 1mi - 9:36(9:36/mi) 118/134bpm [1132b/mi] 105cal 281/321W 2) 1mi - 9:23(9:23/mi) 135/140bpm [1267b/mi] 115cal 301/330W 3) 1mi - 9:31(9:31/mi) 134/140bpm [1276b/mi] 115cal 299/369W 4) 1mi - 9:35(9:35/mi) 137/141bpm [1314b/mi] 116cal 300/371W 5) 1mi - 9:35(9:35/mi) 140/144bpm [1342b/mi] 119cal 307/350W 6) 0.05mi - 26(9:28/mi) 143/143bpm [1354b/mi] 5cal 319/323W Add a comment

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