Podkin

F60 Lancashire

About
Bests
All Races
Pics
Mileage
Training

Races
149
Miles
12986
Miles
316
Miles
1898
WAVA
60.37%
Mile
9:51
5k
28:20
5M
52:53
10k
49:33
10M
1:28:16
Half
1:58:47

About Me
I'm slow but I love running and can't imagine life without it. Show More...

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My parkrun
Preston parkrun

Recent Training
8th May	Mobility	0mi	16:00
8th May	General	0.3mi	6:21
8th May	Easy	4.2mi	1:02:01
8th May	General	0.5mi	9:47
7th May	Mobility	0mi	16:00

12 Month Benchmarks	Run
100m	29
200m	1:05
Mile	10:40
5k	37:59
5mi	1:04:51
10k	1:26:41

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 500

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Followers (7)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	1984	1985	1986	1987	1989	1991	1992	1993	1996	1997	2008	2013	2014	2015	2016	2017	2018	2019	2020	2021	2023	2024	PB	WB
1mi	31											9:51 46.88			9:59 49.98	10:22 48.13	10:59 45.96					10:40 50.86	11:33 47.57	9:51 9:51/mi	50.86
5km	76									28:20 52.34		34:55 46.21	39:52 42.27	38:56 44.27	36:00 47.88	35:01 49.79	31:16 57.07	31:31 56.62	32:35 56.08	30:16 60.37		39:46 47.67	37:59 50.55	28:20 9:07/mi	60.37
4mi	1														42:52 52.73									42:52 10:43/mi	52.73
5mi	8															59:55 47.96	52:53 55.18							52:53 10:35/mi	55.18
10km	26	1:02:40 47.42	54:41 54.34		1:02:46 47.34	59:43 49.77	51:35 57.82	49:33 60.31	50:30 59.18		1:06:45 45.34				1:06:36 53.60	1:09:05 51.67	1:03:52 57.26				1:06:46 56.86			49:33 7:58/mi	60.31
10mi	4			1:42:52 47.63			1:28:16 55.61	1:29:44 54.70																1:28:16 8:50/mi	55.61
13.1mi	3							1:58:47 54.41	2:17:17 47.08															1:58:47 9:04/mi	54.41

2024		Result	WAVA	Distance
1 Apr	April Virtual Mile	12:02	45.66	1mi
1 Apr	Fetch Virtual 5K Challenge	40:23	47.54	5km
1 Mar	March Virtual Mile SB	11:33	47.57	1mi
1 Mar	Fetch Virtual 5K Challenge SB	37:59	50.55	5km
1 Feb	February Virtual Mile	11:56	46.05	1mi
1 Feb	Fetch Virtual 5K Challenge	40:42	47.17	5km
1 Jan	Fetch Virtual 5K Challenge	41:31	46.24	5km
1 Jan	January Virtual Mile	12:01	45.73	1mi
2023		Result	WAVA	Distance
1 Dec	December Virtual Mile	12:37	43.55	1mi
1 Dec	Fetch Virtual 5K Challenge	43:07	44.53	5km
1 Nov	Fetch Virtual 5K Challenge	45:27	42.24	5km
1 Nov	November Virtual Mile	12:55	42.54	1mi
1 Oct	Fetch Virtual 5K Challenge	42:44	44.93	5km
1 Oct	October Virtual Mile	13:18	41.31	1mi
1 Sep	September Virtual Mile	13:02	42.16	1mi
1 Sep	Fetch Virtual 5K Challenge	42:54	44.75	5km
1 Aug	August Virtual Mile	12:16	44.23	1mi
1 Aug	Fetch Virtual 5K Challenge SB	39:46	47.67	5km
1 Jul	July Virtual Mile SB	10:40	50.86	1mi
1 Jun	June Virtual Mile	12:32	43.29	1mi
1 May	May Virtual Mile	12:56	41.95	1mi
1 Apr	April Virtual Mile	11:04	49.03	1mi
2021		Result	WAVA	Distance
7 Feb	Southport Mad Dog 10k - Now Virtual SB	1:06:46	56.86	10km
2020		Result	WAVA	Distance
2 May	Fake parkrun	34:13	53.40	5km
7 Mar	Fleetwood Promenade parkrun SB	30:16	60.37	5km
29 Feb	Preston parkrun	33:08	55.15	5km
22 Feb	Preston parkrun	32:37	56.02	5km
15 Feb	Blackpool parkrun	31:51	57.37	5km
1 Feb	Preston parkrun	32:53	55.57	5km
25 Jan	Preston parkrun	34:21	53.20	5km
11 Jan	Preston parkrun	33:54	53.90	5km
4 Jan	Preston parkrun	33:15	54.96	5km
1 Jan	Blackpool parkrun	34:21	53.20	5km
1 Jan	Lytham Hall parkrun	34:02	53.69	5km
2019		Result	WAVA	Distance
28 Dec	Preston parkrun	34:37	52.79	5km
25 Dec	Preston parkrun	33:28	54.60	5km
21 Dec	Preston parkrun	34:40	52.71	5km
14 Dec	Preston parkrun	34:58	52.26	5km
7 Dec	Preston parkrun	33:05	55.23	5km
30 Nov	Preston parkrun	34:13	53.40	5km
23 Nov	Blackpool parkrun SB	32:35	56.08	5km
16 Nov	Preston parkrun	34:13	53.40	5km
9 Nov	Preston parkrun	34:07	53.56	5km
2 Nov	Preston parkrun	35:16	51.81	5km
26 Oct	Preston parkrun	35:49	51.02	5km
12 Oct	Preston parkrun	36:29	50.09	5km
5 Oct	Preston parkrun	36:28	50.11	5km
28 Sep	Preston parkrun	38:01	48.07	5km
20 Jul	Blackpool parkrun	34:26	52.44	5km
8 Jun	Lochend Woods parkrun	35:29	50.88	5km
11 May	Preston parkrun	39:13	46.04	5km
20 Apr	Preston parkrun	39:03	46.24	5km
12 Jan	Preston parkrun	42:41	42.30	5km
2018		Result	WAVA	Distance
11 Aug	Fleetwood Promenade parkrun SB	31:31	56.62	5km
21 Jul	Preston parkrun	34:49	51.25	5km
14 Jul	Preston parkrun	35:23	50.43	5km
7 Jul	Preston parkrun	36:06	49.43	5km
30 Jun	Preston parkrun	35:04	50.88	5km
23 Jun	Preston parkrun	34:29	51.75	5km
16 Jun	Blackpool parkrun	34:21	51.95	5km
9 Jun	Lytham Hall parkrun	33:57	52.56	5km
1 Jan	Blackpool parkrun	31:55	55.91	5km
1 Jan	Lytham Hall parkrun	32:58	54.13	5km
2017		Result	WAVA	Distance
30 Dec	Preston parkrun	31:33	56.56	5km
25 Dec	Preston parkrun	32:48	54.40	5km
23 Dec	Preston parkrun	44:28	40.13	5km
16 Dec	Lytham Hall parkrun SB	31:16	57.07	5km
9 Dec	Preston parkrun	35:47	49.87	5km
2 Dec	preston parkrun	32:05	55.62	5km
25 Nov	Wesham 10K	1:05:28	55.86	10km
12 Nov	Windmill 10K SB	1:03:52	57.26	10km
28 Oct	Preston parkrun	39:20	45.36	5km
22 Oct	Lytham Green Drive 5 mile road race PB	52:53	55.18	5mi
24 Sep	Run Preston 10K	1:07:52	53.88	10km
16 Sep	Blackpool parkrun	32:02	55.70	5km
9 Sep	Lytham Hall parkrun	32:21	55.16	5km
26 Aug	Blackpool Illuminations 10k	1:07:37	54.08	10km
19 Aug	Preston parkrun	33:48	52.18	5km
12 Aug	Blackpool parkrun	33:06	53.28	5km
6 Aug	SAP Club - Monthly Virtual Mile ( series)	11:06	45.47	1mi
5 Aug	Preston parkrun	34:34	51.02	5km
22 Jul	Lytham Hall parkrun	34:13	51.54	5km
8 Jul	Preston parkrun	35:23	49.84	5km
2 Jul	SAP Club - Monthly Virtual Mile ( series)	11:33	43.70	1mi
1 Jul	Preston parkrun	35:39	49.47	5km
24 Jun	Preston parkrun	36:16	48.63	5km
17 Jun	Lytham Hall parkrun	37:06	47.54	5km
2 Apr	SAP Club - Monthly Virtual Mile ( series)	12:35	40.11	1mi
19 Mar	SAP Thread virtual 5 mile series	1:03:12	45.62	5mi
5 Mar	SAP Club - Monthly Virtual Mile ( series)	12:12	41.37	1mi
19 Feb	SAP Thread virtual 5 mile series	1:04:07	44.97	5mi
5 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:59	45.96	1mi
5 Feb	Southport Mad Dog 10k	1:12:00	50.17	10km
22 Jan	SAP Thread virtual 5 mile series	1:01:16	47.06	5mi
8 Jan	SAP Club - Monthly Virtual Mile ( series)	12:34	40.17	1mi
2016		Result	WAVA	Distance
20 Nov	SAP Thread virtual 5 mile series	1:00:07	47.96	5mi
6 Nov	SAP Club - Monthly Virtual Mile ( series)	12:15	41.20	1mi
23 Oct	SAP Thread virtual 5 mile series	1:09:38	41.41	5mi
22 Oct	Lytham Hall parkrun	36:57	47.73	5km
18 Jun	Lytham Hall parkrun SB	35:01	49.79	5km
1 May	SAP Club - Monthly Virtual Mile ( series)	11:38	42.89	1mi
30 Apr	Lytham Hall parkrun	35:44	48.79	5km
21 Feb	SAP Thread virtual 5 mile series SB	59:55	47.55	5mi
7 Feb	Southport Mad Dog 10k SB	1:09:05	51.67	10km
7 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:22	48.13	1mi
24 Jan	SAP Thread virtual 5 mile series	1:01:04	46.66	5mi
3 Jan	SAP Club - Monthly Virtual Mile ( series)	11:37	42.95	1mi
2015		Result	WAVA	Distance
5 Dec	SAP Club - Monthly Virtual Mile ( series) SB	9:59	49.98	1mi
8 Nov	Windmill 10k SB	1:06:36	53.60	10km
7 Nov	SAP Club - Monthly Virtual Mile ( series)	10:12	48.92	1mi
5 Oct	Wesham Road Runners Winter Handicap Race PB	42:52	52.73	4mi
3 Oct	SAP Club - Monthly Virtual Mile ( series)	10:17	48.52	1mi
27 Sep	Run Preston 10K	1:10:10	50.87	10km
5 Sep	SAP Club - Monthly Virtual Mile ( series)	10:53	45.85	1mi
25 Jul	Wilmslow parkrun SB	36:00	47.88	5km
4 Jul	SAP Club - Monthly Virtual Mile ( series)	12:26	39.67	1mi
2 May	SAP Club - Monthly Virtual Mile ( series)	11:06	44.44	1mi
4 Apr	SAP Club - Monthly Virtual Mile ( series)	12:25	39.73	1mi
8 Feb	Southport Mad Dog 10k	1:10:44	49.87	10km
2014		Result	WAVA	Distance
30 Aug	Preston parkrun SB	38:56	44.27	5km
2013		Result	WAVA	Distance
3 Aug	Preston Parkrun SB	39:52	42.27	5km
20 Jul	Preston Parkrun	42:47	39.39	5km
2008		Result	WAVA	Distance
28 Sep	Run Preston 5K SB	34:55	46.21	5km
14 Sep	Lancaster Fetch Mile PB	9:51	46.88	1mi
1997		Result	WAVA	Distance
11 May	Blackpool 10K SB	1:06:45	45.34	10km
1996		Result	WAVA	Distance
23 Jun	Corporate Challenge 5K Preston PB	28:20	52.34	5km
5 May	Chorley 5K	30:30	48.62	5km
1993		Result	WAVA	Distance
20 Jun	Freckleton Half Marathon SB	2:17:17	47.08	13.1mi
23 May	Liverpool Women's 10K	54:30	54.83	10km
9 May	Blackpool 10K SB	50:30	59.18	10km
7 Feb	Winkley 10K	53:00	56.38	10km
1992		Result	WAVA	Distance
11 Oct	Lytham Windmill Half Marathon PB	1:58:47	54.41	13.1mi
23 Aug	Ribble 10K PB	49:33	60.31	10km
22 Jun	Preston Guild Half Marathon	2:14:00	48.17	13.1mi
24 May	Liverpool Women's 10K	55:42	53.54	10km
11 May	Blackpool 10K	54:00	55.23	10km
26 Apr	Preston Guild 10 mile SB	1:29:44	54.70	10mi
2 Feb	Winkley 10K	54:47	54.44	10km
5 Jan	Preston Guild 10K	55:29	53.75	10km
1991		Result	WAVA	Distance
30 Nov	Wesham 10K	52:19	57.01	10km
13 Nov	Preston 10 mile PB	1:28:16	55.61	10mi
10 Nov	Track Attack 10K SB	51:35	57.82	10km
20 Oct	Dancers 10K	56:10	53.10	10km
7 Jul	Hambleton 10 mile	1:45:47	46.35	10mi
1989		Result	WAVA	Distance
3 Jun	Braithwaites 10K SB	59:43	49.77	10km
1987		Result	WAVA	Distance
13 Sep	Womans Own 10K SB	1:02:46	47.34	10km
1986		Result	WAVA	Distance
1 Jun	Bolton Sisters 10 mile SB	1:42:52	47.63	10mi
1985		Result	WAVA	Distance
8 Sep	Womans Own 10K SB	54:41	54.34	10km
1984		Result	WAVA	Distance
2 Sep	Womans Own 10K SB	1:02:40	47.42	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	45	39	37	25	6	0	0	0	0	0	0	0	152
2024	98	82	95	79	23	0	0	0	0	0	0	0	377
2023	32	25	17	22	33	44	40	41	35	36	17	23	365
2023	55	65	87	90	79	75	88	90	67	93	94	101	983
2022	2	0	21	22	24	28	31	26	21	53	24	18	270
2022	144	119	104	16	53	52	63	82	89	36	2	41	800
2021	19	19	22	30	4	10	8	9	15	14	0	6	156
2021	131	123	114	113	136	115	127	148	138	128	134	113	1518
2020	16	13	4	7	8	43	46	46	50	19	16	12	280
2020	62	50	48	34	38	56	55	27	52	156	146	141	865
2020	0	0	13	6	13	0	0	0	0	0	0	0	32
2019	25	62	45	28	11	6	18	4	2	18	8	21	248
2019	21	41	57	25	31	36	24	17	21	47	65	66	451
2018	4	4	18	6	3	0	0	0	8	9	2	3	56
2018	9	37	25	44	26	48	65	20	8	0	16	16	313
2017	8	8	0	0	17	23	12	8	5	4	19	0	104
2017	52	34	45	11	22	62	73	51	52	41	49	55	547
2016	6	9	16	19	6	6	1	5	12	10	10	10	109
2016	62	51	33	26	34	28	5	25	25	39	46	34	408
2015	23	10	6	0	0	2	13	31	20	24	10	7	146
2015	32	39	22	25	14	31	51	17	31	23	36	17	338
2015	0	0	0	0	0	0	0	0	0	0	0	7	7
2014	0	0	0	0	0	2	0	0	2	0	1	0	5
2014	12	0	6	36	16	23	47	45	34	38	46	31	333
2014	0	0	0	0	9	0	0	0	0	0	0	0	9
2013	5	19	0	20	42	34	48	32	0	0	0	2	203
2013	202	59	0	0	0	0	0	0	0	0	0	0	260
2012	0	0	0	0	0	0	0	0	8	0	0	0	8
2011	23	0	0	0	0	21	28	3	0	0	0	0	74
2010	2	0	4	9	4	23	40	16	19	0	0	6	122
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	15	8	12	20	31	17	16	10	38	4	0	2	174
2008	17	24	16	40	52	66	40	34	20	12	27	11	359
2007	0	0	0	0	0	0	0	0	0	0	4	0	4
2007	27	9	41	7	13	2	14	21	26	25	17	0	201
2006	50	12	15	21	50	17	32	20	21	12	3	6	259
2005	17	12	6	41	42	3	30	38	1	3	15	7	214
2004	0	0	2	2	17	40	12	12	25	12	9	9	140
2003	14	13	2	0	6	32	10	5	13	8	0	0	103
2002	0	6	6	2	6	12	34	15	13	3	2	4	102
2001	0	6	0	9	0	7	5	0	2	21	4	3	56
2000	9	36	24	5	16	28	9	5	2	0	12	3	149
1999	21	27	11	16	15	12	4	17	8	3	8	0	141
1998	0	10	20	27	13	30	0	34	18	25	7	12	196
1997	12	5	15	32	20	3	5	2	2	2	7	0	104
1996	16	9	23	24	25	21	31	4	3	17	0	6	179
1995	20	18	6	0	10	5	10	0	0	0	6	8	82
1994	36	11	23	12	12	6	2	22	33	3	12	6	181
1993	66	36	56	67	72	57	3	22	47	28	16	10	479
1992	113	73	76	52	79	91	63	55	76	41	48	47	814
1991	47	24	45	30	35	101	98	46	72	55	64	56	671
1990	33	6	21	2	21	18	25	0	10	0	33	4	174
1989	23	29	25	21	52	44	37	17	4	5	3	1	260
1988	3	0	0	0	0	0	0	0	0	0	0	0	3
1987	0	0	0	0	0	6	39	32	19	41	17	8	162
1986	52	54	58	38	62	60	30	44	32	22	0	0	453

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
0mi, 20:00 Cross - Mobility 0.4mi, 7:09 Walk - General 1) 0.35mi - 7:09(20:28/mi) 107/114bpm [2190b/mi] 35cal 52/59rpm 4.2mi, 1:02:02 Run - Easy 1) 1mi - 14:14(14:14/mi) 131/143bpm [1864b/mi] 111cal 207/469W 2) 1mi - 14:33(14:33/mi) 134/143bpm [1950b/mi] 113cal 200/330W 3) 1mi - 15:23(15:23/mi) 132/145bpm [2030b/mi] 109cal 181/321W 4) 1mi - 15:26(15:26/mi) 131/143bpm [2021b/mi] 109cal 185/312W 5) 0.16mi - 2:25(14:56/mi) 132/141bpm [1971b/mi] 17cal 171/263W 6) 0mi - 2(12:22/mi) 128/128bpm [1582b/mi] 102/102W 0.5mi, 10:00 Walk - General 1) 0.5mi - 10:00(20:12/mi) 87/100bpm [1757b/mi] 48cal 54/59rpm	0mi, 20:00 Cross - Mobility 3.1mi, 47:49 Run - Intervals 1) 1mi - 14:08(14:08/mi) 133/143bpm [1880b/mi] 115cal 205/367W 2) 0.06mi - 52(13:31/mi) 144/147bpm [1947b/mi] 7cal 197/235W 3) 0.03mi - 15(8:26/mi) 143/151bpm [1205b/mi] 2cal 270/372W 4) 0.15mi - 3:00(20:18/mi) 128/157bpm [2598b/mi] 20cal 135/363W 5) 0.04mi - 15(6:47/mi) 134/149bpm [910b/mi] 2cal 331/415W 6) 0.15mi - 3:00(20:30/mi) 124/152bpm [2542b/mi] 19cal 135/365W 7) 0.04mi - 15(6:48/mi) 137/149bpm [931b/mi] 2cal 331/395W 8) 0.26mi - 5:00(19:02/mi) 120/151bpm [2284b/mi] 27cal 119/308W 9) 0.03mi - 15(7:09/mi) 136/147bpm [972b/mi] 2cal 372/441W 10) 0.15mi - 3:00(19:52/mi) 126/150bpm [2503b/mi] 19cal 139/349W 11) 0.04mi - 15(6:52/mi) 139/150bpm [954b/mi] 2cal 325/390W 12) 0.15mi - 3:00(20:05/mi) 127/153bpm [2552b/mi] 20cal 140/333W 13) 0.04mi - 15(6:34/mi) 141/153bpm [927b/mi] 2cal 336/390W 14) 0.67mi - 10:00(15:00/mi) 136/156bpm [2039b/mi] 77cal 189/439W 15) 0.28mi - 4:19(15:41/mi) 133/144bpm [2087b/mi] 31cal 173/289W 0.5mi, 9:40 Walk - General 1) 0.49mi - 9:40(19:35/mi) 93/107bpm [1821b/mi] 48cal 55/60rpm	2mi, 40:34 Walk - General 1) 1mi - 21:21(21:21/mi) 94/116bpm [2006b/mi] 99cal 50/62rpm 2) 1mi - 19:05(19:05/mi) 107/117bpm [2042b/mi] 97cal 57/115rpm 3) 0.01mi - 8(24:18/mi) 89/90bpm [2163b/mi] 1cal 54/55rpm	6.5mi, 1:34:06 Run - Long Run 1) 1mi - 13:42(13:42/mi) 134/146bpm [1836b/mi] 106cal 210/394W 2) 1mi - 15:01(15:01/mi) 132/148bpm [1983b/mi] 102cal 193/472W 3) 1mi - 14:39(14:39/mi) 134/147bpm [1963b/mi] 104cal 193/381W 4) 1mi - 14:54(14:54/mi) 132/146bpm [1968b/mi] 105cal 190/320W 5) 0.26mi - 3:43(14:30/mi) 135/144bpm [1958b/mi] 28cal 176/256W 6) 1mi - 13:55(13:55/mi) 135/145bpm [1878b/mi] 105cal 187/323W 7) 1mi - 14:33(14:33/mi) 136/147bpm [1978b/mi] 108cal 188/367W 8) 0.23mi - 3:39(16:04/mi) 135/147bpm [2169b/mi] 25cal 189/359W	0mi, 20:02 Cross - Strength 0.8mi, 14:41 Walk - General 1) 0.75mi - 14:41(19:36/mi) 108/124bpm [2116b/mi] 76cal 55/62rpm 2.8mi, 40:04 Run - Easy 1) 1mi - 14:10(14:10/mi) 134/146bpm [1899b/mi] 113cal 198/303W 2) 1mi - 14:35(14:35/mi) 135/146bpm [1968b/mi] 111cal 196/332W 3) 0.77mi - 11:15(14:34/mi) 135/145bpm [1967b/mi] 84cal 188/334W 4) 0.01mi - 4(9:58/mi) 141/141bpm [1406b/mi] 1cal 279/286W 1mi, 18:53 Walk - General 1) 1mi - 18:51(18:51/mi) 99/124bpm [1866b/mi] 98cal 57/65rpm 2) 0mi - 2(12:55/mi) 112/112bpm [1446b/mi] 53/53rpm	0mi, 25:00 Cross - Mobility 0.7mi, 12:34 Walk - General 1) 0.67mi - 12:34(18:53/mi) 107/122bpm [2021b/mi] 65cal 57/62rpm 2.9mi, 40:02 Run - Easy 1) 1mi - 13:32(13:32/mi) 133/142bpm [1799b/mi] 112cal 214/342W 2) 1mi - 14:06(14:06/mi) 134/145bpm [1889b/mi] 111cal 202/317W 3) 0.88mi - 12:22(14:01/mi) 134/145bpm [1879b/mi] 96cal 199/338W 4) 0mi - 2(10:45/mi) 129/129bpm [1388b/mi] 120/121W 0.5mi, 10:00 Walk - General 1) 0.5mi - 10:00(20:03/mi) 90/103bpm [1805b/mi] 47cal 53/68rpm	0mi, 25:00 Cross - Mobility 0.8mi, 14:39 Walk - General 1) 0.76mi - 14:39(19:17/mi) 112/122bpm [2160b/mi] 76cal 57/62rpm 4.8mi, 1:05:03 Run - Tempo 1) 0.74mi - 10:00(13:34/mi) 134/143bpm [1818b/mi] 83cal 210/307W 2) 0.73mi - 9:00(12:23/mi) 149/156bpm [1846b/mi] 87cal 252/330W 3) 0.17mi - 3:00(17:54/mi) 125/150bpm [2237b/mi] 18cal 149/340W 4) 0.73mi - 9:00(12:23/mi) 148/156bpm [1833b/mi] 83cal 253/333W 5) 0.15mi - 3:00(19:53/mi) 125/150bpm [2486b/mi] 17cal 126/280W 6) 0.74mi - 9:00(12:11/mi) 149/159bpm [1816b/mi] 85cal 253/357W 7) 0.16mi - 3:00(18:55/mi) 128/150bpm [2421b/mi] 17cal 127/244W 8) 0.73mi - 9:00(12:21/mi) 151/158bpm [1865b/mi] 86cal 258/361W 9) 0.61mi - 10:00(16:17/mi) 133/151bpm [2165b/mi] 65cal 164/268W 10) 0mi - 3(13:08/mi) 129/129bpm [1695b/mi] 217/241W 0.5mi, 9:34 Walk - General 1) 0.5mi - 9:34(19:06/mi) 93/108bpm [1776b/mi] 48cal 57/62rpm
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
0.4mi, 8:45 Walk - General 1) 0.44mi - 8:45(19:51/mi) 104/123bpm [2064b/mi] 43cal 55/62rpm 3.1mi, 43:03 Run - Easy 1) 1mi - 13:43(13:43/mi) 131/147bpm [1797b/mi] 107cal 205/322W 2) 1mi - 14:08(14:08/mi) 132/143bpm [1865b/mi] 107cal 204/310W 3) 1mi - 14:36(14:36/mi) 134/144bpm [1956b/mi] 106cal 195/325W 4) 0.05mi - 34(12:07/mi) 141/144bpm [1709b/mi] 5cal 237/270W 5) 0mi - 3(11:12/mi) 142/143bpm [1589b/mi] 205/226W 0.5mi, 9:49 Walk - General 1) 0.5mi - 9:49(19:31/mi) 89/101bpm [1738b/mi] 48cal 56/61rpm	0.9mi, 17:56 Walk - General 1) 0.92mi - 17:56(19:29/mi) 100/111bpm [1948b/mi] 88cal 55/61rpm 1.7mi, 26:02 Run - Recovery Run 1) 1mi - 15:41(15:41/mi) 119/130bpm [1867b/mi] 104cal 160/264W 2) 0.66mi - 10:19(15:44/mi) 119/132bpm [1873b/mi] 67cal 153/285W 3) 0mi - 2(12:11/mi) 126/126bpm [1534b/mi] 229/229W 0.5mi, 9:31 Walk - General 1) 0.5mi - 9:31(19:05/mi) 92/104bpm [1755b/mi] 48cal 56/88rpm	7mi, 1:41:55 Run - Long Run 1) 1mi - 13:32(13:32/mi) 132/144bpm [1786b/mi] 109cal 219/322W 2) 1mi - 13:28(13:28/mi) 134/143bpm [1804b/mi] 108cal 207/284W 3) 1mi - 15:43(15:43/mi) 132/143bpm [2075b/mi] 106cal 178/306W 4) 1mi - 14:32(14:32/mi) 134/145bpm [1947b/mi] 107cal 187/311W 5) 1mi - 14:40(14:40/mi) 134/143bpm [1966b/mi] 108cal 188/302W 6) 0.96mi - 14:05(14:38/mi) 133/144bpm [1946b/mi] 102cal 181/274W 7) 1mi - 14:54(14:54/mi) 134/144bpm [1997b/mi] 108cal 183/303W 8) 0.06mi - 1:01(17:18/mi) 129/134bpm [2232b/mi] 8cal 166/275W	0mi, 19:40 Cross - Strength	0mi, 26:13 Cross - Strength 0mi, 16:00 Cross - Mobility 0.9mi, 17:25 Walk - General 1) 0.9mi - 17:25(19:17/mi) 109/130bpm [2103b/mi] 90cal 55/62rpm 2.6mi, 36:04 Run - Easy 1) 1mi - 13:32(13:32/mi) 135/146bpm [1827b/mi] 109cal 218/352W 2) 1mi - 14:10(14:10/mi) 136/148bpm [1926b/mi] 108cal 202/322W 3) 0.58mi - 8:18(14:25/mi) 136/148bpm [1960b/mi] 63cal 198/329W 4) 0mi - 4(14:58/mi) 144/145bpm [2155b/mi] 1cal 232/248W 0.5mi, 9:51 Walk - General 1) 0.5mi - 9:51(19:34/mi) 91/104bpm [1780b/mi] 48cal 54/62rpm	0mi, 16:00 Cross - Mobility 5mi, 1:10:24 Run - Easy 1) 1mi - 12:54(12:54/mi) 135/146bpm [1740b/mi] 107cal 227/329W 2) 1mi - 13:17(13:17/mi) 136/145bpm [1806b/mi] 107cal 211/323W 3) 1mi - 14:22(14:22/mi) 135/147bpm [1941b/mi] 106cal 189/330W 4) 1mi - 14:37(14:37/mi) 136/147bpm [1989b/mi] 108cal 194/321W 5) 0.46mi - 6:50(14:48/mi) 135/147bpm [1997b/mi] 49cal 195/349W 6) 0.54mi - 8:24(15:26/mi) 133/143bpm [2052b/mi] 56cal 175/326W	0mi, 16:00 Cross - Mobility 0.6mi, 10:49 Walk - General 1) 0.55mi - 10:49(19:44/mi) 107/120bpm [2111b/mi] 54cal 55/60rpm 4mi, 57:01 Run - Easy 1) 1mi - 14:08(14:08/mi) 133/143bpm [1880b/mi] 106cal 205/314W 2) 1mi - 14:18(14:18/mi) 134/144bpm [1915b/mi] 108cal 201/313W 3) 1mi - 14:27(14:27/mi) 134/145bpm [1936b/mi] 107cal 199/312W 4) 0.96mi - 14:08(14:43/mi) 133/144bpm [1956b/mi] 101cal 192/305W 5) 0mi - 1(8:46/mi) 133/133bpm [1167b/mi] 138/138W 0.5mi, 9:46 Walk - General 1) 0.5mi - 9:46(19:35/mi) 94/104bpm [1840b/mi] 48cal 56/61rpm
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
0mi, 23:00 Cross - Strength 0mi, 16:00 Cross - Mobility 4mi, 57:14 Run - Easy 1) 1mi - 13:50(13:50/mi) 130/142bpm [1799b/mi] 102cal 190/332W 2) 1mi - 13:55(13:55/mi) 133/141bpm [1852b/mi] 109cal 202/317W 3) 1mi - 14:20(14:20/mi) 133/146bpm [1907b/mi] 105cal 191/317W 4) 1mi - 14:52(14:52/mi) 133/147bpm [1977b/mi] 107cal 187/303W 5) 0mi - 2(16:42/mi) 126/126bpm [2105b/mi] 110/112W 6) 0.01mi - 14(18:07/mi) 123/125bpm [2228b/mi] 1cal 114/120W 0.5mi, 9:37 Walk - General 1) 0.47mi - 9:37(20:40/mi) 91/104bpm [1881b/mi] 44cal 53/65rpm	0mi, 17:00 Cross - Mobility 2.9mi, 44:36 Run - Intervals 1) 1mi - 14:15(14:15/mi) 133/144bpm [1895b/mi] 104cal 200/314W 2) 0.06mi - 45(12:00/mi) 144/148bpm [1727b/mi] 6cal 226/249W 3) 0.02mi - 10(7:34/mi) 149/151bpm [1127b/mi] 1cal 278/327W 4) 0.16mi - 3:00(18:16/mi) 128/156bpm [2337b/mi] 18cal 140/358W 5) 0.02mi - 10(7:08/mi) 130/140bpm [928b/mi] 1cal 332/401W 6) 0.16mi - 3:00(18:18/mi) 124/148bpm [2270b/mi] 17cal 140/403W 7) 0.03mi - 10(6:37/mi) 135/144bpm [894b/mi] 1cal 350/451W 8) 0.16mi - 3:00(18:45/mi) 125/149bpm [2343b/mi] 17cal 135/445W 9) 0.03mi - 10(6:35/mi) 134/142bpm [882b/mi] 1cal 367/447W 10) 0.15mi - 3:00(19:45/mi) 125/150bpm [2469b/mi] 17cal 133/396W 11) 0.02mi - 10(6:53/mi) 122/125bpm [839b/mi] 1cal 397/470W 12) 0.16mi - 3:00(19:18/mi) 121/143bpm [2336b/mi] 15cal 130/466W 13) 0.03mi - 10(6:24/mi) 132/139bpm [845b/mi] 1cal 415/505W 14) 0.15mi - 3:00(20:33/mi) 125/147bpm [2568b/mi] 16cal 122/456W 15) 0.03mi - 10(6:39/mi) 130/140bpm [864b/mi] 1cal 396/462W 16) 0.65mi - 10:00(15:19/mi) 133/146bpm [2037b/mi] 69cal 182/425W 17) 0.03mi - 26(14:11/mi) 139/141bpm [1973b/mi] 4cal 232/312W 0.5mi, 9:45 Walk - General 1) 0.5mi - 9:45(19:35/mi) 93/106bpm [1821b/mi] 46cal 55/60rpm	0mi, 15:00 Cross - Mobility 0.8mi, 16:22 Walk - General 1) 0.84mi - 16:22(19:24/mi) 103/113bpm [1998b/mi] 83cal 53/62rpm 1.6mi, 26:01 Run - Recovery Run 1) 1mi - 15:35(15:35/mi) 120/133bpm [1871b/mi] 99cal 165/289W 2) 0.64mi - 10:25(16:18/mi) 118/130bpm [1924b/mi] 64cal 157/275W 3) 0mi - 1(15:09/mi) 112/112bpm [1697b/mi] 132/132W 0.5mi, 8:57 Walk - General 1) 0.49mi - 8:57(18:17/mi) 100/114bpm [1828b/mi] 47cal 58/65rpm	-	0mi, 15:00 Cross - Mobility 3.6mi, 46:55 Run - Tempo 1) 0.71mi - 10:00(14:11/mi) 135/148bpm [1914b/mi] 71cal 187/343W 2) 1mi - 12:04(12:04/mi) 152/157bpm [1834b/mi] 112cal 240/299W 3) 1mi - 13:04(13:04/mi) 151/156bpm [1972b/mi] 108cal 222/325W 4) 0.57mi - 7:53(13:53/mi) 150/157bpm [2082b/mi] 61cal 200/333W 5) 0.29mi - 3:55(13:29/mi) 151/159bpm [2037b/mi] 32cal 212/337W 0.5mi, 10:10 Walk - General 1) 0.5mi - 10:10(20:23/mi) 98/113bpm [1997b/mi] 49cal 53/61rpm	0mi, 16:00 Cross - Mobility	0mi, 16:00 Cross - Mobility 1.3mi, 26:18 Walk - General 1) 1mi - 20:01(20:01/mi) 114/130bpm [2282b/mi] 95cal 55/62rpm 2) 0.32mi - 6:17(19:22/mi) 113/118bpm [2188b/mi] 31cal 55/59rpm 0.6mi, 10:01 Run - Warm Down 1) 0.62mi - 10:01(16:05/mi) 136/152bpm [2186b/mi] 66cal 169/355W 3.1mi, 43:02 Run - Tempo 1) 0.7mi - 10:00(14:23/mi) 133/145bpm [1913b/mi] 77cal 196/381W 2) 1mi - 12:55(12:55/mi) 147/156bpm [1900b/mi] 117cal 208/298W 3) 1mi - 14:22(14:22/mi) 147/154bpm [2113b/mi] 123cal 186/346W 4) 0.36mi - 5:42(15:48/mi) 147/154bpm [2323b/mi] 48cal 176/348W 5) 0mi - 2(15:35/mi) 153/153bpm [2383b/mi] 199/203W 0.5mi, 10:19 Walk - General 1) 0.5mi - 10:19(20:36/mi) 90/102bpm [1853b/mi] 48cal 53/70rpm
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
0mi, 17:00 Cross - Mobility 0.7mi, 13:54 Walk - General 1) 0.68mi - 13:54(20:31/mi) 105/118bpm [2154b/mi] 68cal 54/61rpm 2.8mi, 40:02 Run - Easy 1) 1mi - 14:01(14:01/mi) 132/143bpm [1851b/mi] 109cal 205/321W 2) 1mi - 14:23(14:23/mi) 134/144bpm [1926b/mi] 109cal 197/295W 3) 0.8mi - 11:36(14:33/mi) 135/142bpm [1965b/mi] 86cal 191/283W 4) 0mi - 2(13:42/mi) 127/127bpm [1740b/mi] 102/103W 0.5mi, 9:58 Walk - General 1) 0.5mi - 9:58(20:01/mi) 91/106bpm [1822b/mi] 47cal 54/62rpm	0mi, 17:00 Cross - Mobility 0.7mi, 14:28 Walk - General 1) 0.72mi - 14:28(20:05/mi) 108/125bpm [2169b/mi] 71cal 55/60rpm 2.8mi, 40:02 Run - Easy 1) 1mi - 14:08(14:08/mi) 134/145bpm [1894b/mi] 111cal 199/288W 2) 1mi - 14:31(14:31/mi) 135/147bpm [1960b/mi] 106cal 187/299W 3) 0.77mi - 11:21(14:44/mi) 134/144bpm [1975b/mi] 80cal 176/274W 4) 0mi - 2(17:16/mi) 136/136bpm [2349b/mi] 118/118W 0.5mi, 9:58 Walk - General 1) 0.5mi - 9:58(19:54/mi) 89/105bpm [1771b/mi] 47cal 56/60rpm	7mi, 1:50:51 Run - Long Run 1) 1mi - 13:54(13:54/mi) 134/146bpm [1862b/mi] 112cal 197/305W 2) 1mi - 14:23(14:23/mi) 134/146bpm [1927b/mi] 107cal 180/298W 3) 1mi - 16:13(16:13/mi) 133/145bpm [2157b/mi] 106cal 157/295W 4) 1mi - 15:53(15:53/mi) 134/149bpm [2129b/mi] 106cal 158/343W 5) 1mi - 16:43(16:43/mi) 133/144bpm [2223b/mi] 104cal 146/295W 6) 0.95mi - 15:54(16:44/mi) 133/143bpm [2225b/mi] 93cal 140/254W 7) 1mi - 17:11(17:11/mi) 132/145bpm [2267b/mi] 102cal 141/313W 8) 0.03mi - 40(19:55/mi) 122/125bpm [2430b/mi] 3cal 100/111W	0mi, 40:46 Cross - Strength	0mi, 16:00 Cross - Mobility 0.9mi, 17:15 Walk - General 1) 0.88mi - 17:15(19:39/mi) 110/126bpm [2161b/mi] 86cal 55/60rpm 2.6mi, 37:24 Run - Easy 1) 1mi - 13:46(13:46/mi) 134/145bpm [1845b/mi] 110cal 203/313W 2) 1mi - 14:20(14:20/mi) 135/146bpm [1934b/mi] 111cal 190/320W 3) 0.59mi - 8:54(15:05/mi) 134/146bpm [2020b/mi] 63cal 180/346W 4) 0.03mi - 24(12:23/mi) 140/142bpm [1734b/mi] 4cal 225/247W 0.5mi, 10:02 Walk - General 1) 0.5mi - 10:02(20:06/mi) 90/102bpm [1809b/mi] 46cal 53/58rpm	0mi, 16:00 Cross - Mobility 0.3mi, 6:21 Walk - General 1) 0.32mi - 6:21(19:46/mi) 113/121bpm [2234b/mi] 32cal 54/61rpm 4.2mi, 1:02:01 Run - Easy 1) 1mi - 14:05(14:05/mi) 131/144bpm [1845b/mi] 107cal 196/312W 2) 1mi - 14:48(14:48/mi) 133/144bpm [1969b/mi] 108cal 182/299W 3) 1mi - 15:15(15:15/mi) 135/147bpm [2060b/mi] 105cal 175/308W 4) 1mi - 15:21(15:21/mi) 135/148bpm [2073b/mi] 106cal 173/276W 5) 0.17mi - 2:30(14:52/mi) 133/141bpm [1976b/mi] 17cal 167/256W 6) 0mi - 1(12:40/mi) 129/129bpm [1635b/mi] 151/151W 0.5mi, 9:47 Walk - General 1) 0.49mi - 9:47(19:47/mi) 90/106bpm [1781b/mi] 46cal 55/59rpm	-

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