Hendo79

M40

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Recent Training
7th May	General	4.2mi	26:24
7th May	General	2.1mi	16:45
5th May	General	10.8mi	1:18:17
4th May	General	1.8mi	12:05
4th May	General	3.1mi	17:07

12 Month Benchmarks	Run
Mile	5:06
5k	16:42
5mi	27:30
10k	35:49
10mi	57:46
Half	1:16:22
20mi	2:01:06
Mara	2:40:13

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	PB	WB
1mi	2					4:45 79.71			4:26 86.03				4:26 4:26/mi	86.03
3000m	1								9:28 79.83				9:28 5:05/mi	79.83
3.3km	1					11:16 73.74							11:16 5:30/mi	73.74
4km	12					14:09 71.94	12:43 80.14	12:48 79.78		12:59 79.25			12:43 5:07/mi	80.14
2.7mi	2				15:29 71.69		14:26 77.00						14:26 5:21/mi	77.00
5km	7					17:11 74.79	16:23 78.52					15:39 83.99	15:39 5:02/mi	83.99
3.3mi	3					17:54 75.27	17:37 76.55			17:49 76.39			17:37 5:25/mi	76.55
4.5mi	10	31:22 60.24			26:52 70.33	21:57 86.09		24:51 76.20		24:35 77.45			21:57 4:53/mi	86.09
5mi	12	31:52 66.11	32:56 63.97	29:19 71.86	30:03 70.11	27:40 76.14	27:24 76.92	26:48 78.75			27:38 77.05		26:48 5:22/mi	78.75
5.4mi	2					31:57 71.44					34:44 66.38		31:57 5:55/mi	71.44
5.5mi	2					32:48 70.93							32:48 5:58/mi	70.93
6mi	3				35:45 71.22		32:19 78.82						32:19 5:23/mi	78.82
10km	13	39:57 66.08		39:19 67.15	37:36 70.21	35:35 74.22	34:40 76.18	34:36 76.42	34:18 77.22				34:18 5:31/mi	77.22
12km	1						45:42 70.15						45:42 6:08/mi	70.15
7.5mi	1		54:29 59.19										54:29 7:16/mi	59.19
7.8mi	2							45:23 73.66					45:23 5:51/mi	73.66
9mi	1		1:08:18 57.29										1:08:18 7:35/mi	57.29
9.5mi	1						53:27 77.52						53:27 5:38/mi	77.52
10mi	2					59:07 74.01			54:35 80.30				54:35 5:28/mi	80.30
13.1mi	10		1:33:00 62.34	1:27:42 66.11	1:23:31 69.42		1:17:38 74.68				1:16:45 75.96	1:14:14 78.80	1:14:14 5:40/mi	78.80
26.2mi	10		3:22:42 59.97		3:10:27 63.83	2:59:01 67.90	3:06:43 65.10				2:49:48 71.98	2:38:05 77.59	2:38:05 6:02/mi	77.59

2016		Result	WAVA	Distance
20 Jun	SCVAC Western Division - 5000m PB	15:39	83.99	5km
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	15:48	83.19	5km
24 Apr	London Marathon PB	2:38:05	77.59	26.2mi
13 Mar	Balloch to Clydebank Half Marathon PB	1:14:14	78.80	13.1mi
2015		Result	WAVA	Distance
1 Aug	Dunoon Half Marathon		0.00	13.1mi
24 Jul	GAA Miler Meet 5000m		0.00	5km
11 Jul	Scottish Masters T & F -5000m SB	16:14	80.44	5000m
26 Apr	London Marathon SB	2:49:48	71.98	26.2mi
8 Mar	Balloch to Clydebank Half Marathon SB	1:16:45	75.96	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk		0.00	12km
1 Feb	Renfrewshire AAA Road Race Championships SB	27:38	77.05	5mi
25 Jan	Scottish Veteran Harriers Club Road Relays		0.00	3.66mi
3 Jan	ggh harris trophy SB	34:44	66.38	5.4mi
2014		Result	WAVA	Distance
9 Nov	Scottish National 4K XC Champs	13:59	73.58	4km
1 Nov	Colin Sheilds road race (GGH)	24:35	77.45	4.5mi
1 Nov	Glenpark Harriers - Colin Sheilds Road Race SB	24:35	77.45	4.5mi
4 Oct	Achilles Heel - MacAndrew Road Relay Race SB	17:49	76.39	3.25mi
20 Sep	JG Cameron 4k SB	12:59	79.25	4km
2013		Result	WAVA	Distance
2 Aug	BMC Meet Glasgow 3000m PB	9:28	79.83	3000m
21 Jun	BMC Meet Glasgow 5000m PB	16:05	80.40	5000m
4 Jun	Greenock Glenpark Harriers Chisholm Mile PB	4:26	86.03	1mi
8 May	Troon Tortoises 10k PB	34:18	77.22	10km
30 Mar	Greenock Glenpark Harriers, Docherty Cup PB	54:35	80.30	10mi
2012		Result	WAVA	Distance
3 Nov	Glenpark Harriers - Colin Sheilds Road Race SB	24:51	76.20	4.5mi
22 Sep	JG Cameron 4k SB	12:48	79.78	4km
7 Apr	Greenock Glenpark Harriers - Willie Jukes (Dunoon)		0.00	5mi
24 Mar	Greenock Glenpark Harriers - Docherty Cup		0.00	10mi
4 Mar	Down By The River 10k SB	34:36	76.42	10km
25 Feb	Willow Bowl full distance PB	45:23	73.66	7.75mi
5 Feb	Renfrewshire AAA Road Race Championships PB	26:48	78.75	5mi
2011		Result	WAVA	Distance
19 Nov	Renfrewshire AAA County CC Championships - Senior Men	32:29	78.41	6mi
12 Nov	Jimmy Irvine Bella 10K SB	34:40	76.18	10km
5 Nov	Scottish Athletics 4k CC Championships	14:05	72.36	4km
22 Oct	National XC Relays, Cumbernauld	14:35	69.88	4km
8 Oct	West District XC Relays, Coatbridge PB	12:43	80.14	4km
1 Oct	McAndrew Road Relays PB	17:37	76.55	3.25mi
24 Sep	George Cummings Road Relays PB	14:26	77.00	2.7mi
18 Sep	KILMACOLM 10K	35:31	74.36	10km
4 Sep	Great Scottish Run Half Marathon	1:19:27	72.97	13.1mi
28 Aug	Paisley 10K	35:30	74.40	10km
25 Aug	5k Cowal Fun Run SB	16:23	78.52	5km
5 Aug	Metric Mile 5km meet	16:32	77.81	5km
22 May	Edinburgh Marathon	3:08:38	64.44	26.2mi
11 May	Greenock Glenpark Harriers - Cornalees Hill Race	36:30	63.77	5.5mi
17 Apr	London Marathon SB	3:06:43	65.10	26.2mi
9 Apr	Greenock Glenpark Harriers - Willie Jukes RR		0.00	5mi
26 Mar	Greenock Glenpark Harriers - Docherty Cup PB	53:27	77.52	9.5mi
13 Mar	Balloch to Clydebank Half Marathon SB	1:17:38	74.68	13.1mi
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race	35:25	74.57	10km
26 Feb	Greenock Glenpark Harriers - Wilson Cup	26:52	70.38	4.5mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	45:42	70.15	12km
6 Feb	Renfrewshire AAA Road Race Championships SB	27:24	76.92	5mi
22 Jan	Greenock Glenpark Harriers - Harris Trophy PB	32:19	78.82	6mi
16 Jan	West District Cross Country Championships (Senior Men)	35:10	75.10	10km
2010		Result	WAVA	Distance
18 Dec	Greenock Glenpark Harriers - 26/2/	26:52	70.38	4.5mi
27 Nov	Hugh Wilson Memorial 10K SB	35:35	74.22	10km
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	31:57	71.44	5.4mi
13 Nov	Jimmy Irvine Bella 10K	36:22	72.59	10km
7 Nov	Strathaven Run With the Wind 10K		0.00	10km
30 Oct	Greenock Glenpark Harriers; Colin Shields RR, Greenock PB	21:57	86.09	4.5mi
23 Oct	National XC Relays, Cumbernauld	14:41	69.32	4km
16 Oct	Renfrewshire XC Relays Linwood PB	11:16	73.74	3.3km
9 Oct	West District XC Relays	14:49	68.70	4km
2 Oct	McAndrew Road Relays SB	17:54	75.27	3.25mi
25 Sep	George Cummings Road Relays, Houston SB	14:09	71.94	4km
26 Aug	Cowal 5km RR SB	17:11	74.79	5km
23 May	Edinburgh Marathon	3:25:46	59.08	26.2mi
12 May	Greenock Glenpark Harriers: Cornalees Hill Race	34:52	54.20	4.5mi
4 May	Greenock Glenpark Harriers Chisholm Mile SB	4:45	79.71	1mi
25 Apr	London Marathon SB	2:59:01	67.90	26.2mi
10 Apr	Greenock Glenpark Harriers - Willie Jukes Memorial RR	28:13	74.66	5mi
27 Mar	Greenock Glenpark Harriers Docherty Cup SB	59:07	74.01	10mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk		0.00	12km
7 Feb	Renfrewshire AAA 5 Mile Road Race SB	27:40	76.14	5mi
9 Jan	Greenock Glenpark Harriers Harris POSTPONED UNTIL 23/1/10 PB	32:48	70.93	5.5mi
2009		Result	WAVA	Distance
19 Dec	Greenock Glenpark Harriers Wilson Cup	27:42	68.22	4.5mi
1 Nov	Eddie's Half-Marathon SB	1:23:31	69.42	13.1mi
31 Oct	Greenock Glenpark Harriers Colin Shields 4.5m Road Race SB	26:52	70.33	4.5mi
24 Oct	National XC Relays, Cumbernauld	15:20	66.37	4km
18 Oct	Renfrewshire AAA County CC Relays	10:33	96.46	4km
10 Oct	West District XC Relays	14:00	72.69	4km
26 Sep	George Cummings Road Relays SB	15:29	71.69	2.7mi
20 Sep	Kilmacolm 10K SB	37:36	70.21	10km
6 Sep	Great Scottish Run Half Marathon	1:27:52	65.98	13.1mi
31 May	Edinburgh Marathon	4:04:00	49.82	26.2mi
5 Apr	Fortis Rotterdam Marathon SB	3:10:27	63.83	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon	1:27:24	66.33	13.1mi
28 Feb	Greenock Glenparks Willow Bowl	50:47	65.76	7.75mi
8 Feb	Renfrewshire AAA 5 Mile Road Race SB	30:03	70.11	5mi
17 Jan	Jack Crawford Memorial 10K	39:10	67.40	10km
3 Jan	Glenpark Harriers Harris Trophy SB	35:45	71.22	6mi
2008		Result	WAVA	Distance
28 Dec	Cambuslang Down by the River 10K SB	39:19	67.15	10km
20 Dec	greenock glenpark harriers wilson trophy SB	29:19	71.86	5mi
16 Nov	Buchlyvie Half-Marathon SB	1:27:42	66.11	13.1mi
8 Nov	Glasgow University 5 Mile Road Race	31:45	66.35	5mi
18 Oct	Renfrewshire 4K XC Relays - Linwood	14:10	72.27	2.5mi
9 Mar	Balloch to Clydebank 1/2 marathon	1:37:21	59.55	13.1mi
2007		Result	WAVA	Distance
18 Aug	Aberfeldy Middle Distance Triathlon	/ / 6:40:18	0.00	0miles/0miles/13.1miles
30 Jun	Corrieyairack Challenge		0.00	43mi
17 Jun	Nice Ironman	12:52:29	113.92	226km
27 May	Edinburgh Marathon SB	3:22:42	59.97	26.2mi
13 May	Isle of Bute Sprint Triathlon	/ / 1:12:05	0.00	0miles/0miles/25.75km
29 Apr	All Terrain Challenge Richie's Run PB	1:08:18	57.29	9mi
22 Apr	Lochaber Marathon	3:27:58	58.45	26.2mi
14 Apr	Chisholm Mile		0.00	1mi
17 Mar	Willie Jukes Memorial	33:14	63.39	5mi
11 Mar	Balloch to Clydebank Half-Marathon SB	1:33:00	62.34	13.1mi
3 Mar	Stranraer Half Marathon		0.00	13.1mi
24 Feb	Willow Bowl PB	54:29	59.19	7.5mi
3 Feb	Renfrewshire AAA 5 Mile Road Race Champs SB	32:56	63.97	5mi
13 Jan	Jack Crawford Memorial 10k		0.00	10km
6 Jan	Harris Trophy		0.00	6mi
2006		Result	WAVA	Distance
23 Dec	Greenock Glenpark Harriers Wilson Trophy SB	31:52	66.11	5mi
18 Nov	Glasgow University 5 Mile Road Race	33:16	63.33	5mi
4 Nov	Colin Shields SB	31:22	60.24	4.5mi
23 Sep	The Big Triathlon	/ / 10:33:26	0.00	0miles/0miles/70.3miles
30 Aug	OGM Crownpoint 3000m	8:53	84.45	3000m
25 May	Helensburgh 10k SB	39:57	66.08	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	3	0	0	0	0	0	0	0	0	0	3
2024	214	247	288	141	36	0	0	0	0	0	0	0	926
2023	12	0	0	0	0	0	4	2	0	0	2	0	19
2023	170	174	38	71	0	0	77	162	204	241	202	192	1531
2022	0	4	3	3	1	2	0	4	1	1	3	0	21
2022	58	31	32	15	62	117	35	157	61	76	34	31	707
2022	0	0	0	0	0	15	0	0	0	0	0	0	15
2021	3	6	0	0	0	0	0	0	0	2	0	0	11
2021	215	91	128	73	102	155	69	61	194	173	113	51	1425
2020	0	0	3	7	0	0	2	0	0	2	0	0	15
2020	242	230	203	253	263	281	153	142	199	211	246	140	2563
2020	0	0	0	0	0	13	15	0	0	0	0	0	28
2019	3	3	6	0	0	12	9	0	0	6	10	0	49
2019	0	24	105	123	129	127	132	172	198	205	159	63	1437
2019	239	250	41	0	0	0	0	0	0	0	0	0	529
2018	41	47	45	146	176	223	221	81	57	82	67	0	1186
2018	0	0	0	0	26	53	5	0	0	72	24	3	183
2017	241	257	224	215	57	114	7	103	176	175	119	55	1744
2017	0	0	0	0	76	0	0	0	23	0	0	0	99
2016	188	293	246	203	248	214	223	219	196	194	208	209	2640
2016	0	0	0	18	13	0	0	0	0	13	0	0	44
2015	214	221	248	270	178	170	127	203	217	141	113	77	2178
2015	0	0	0	0	0	0	7	69	0	0	0	0	76
2014	0	0	0	0	0	0	0	0	111	276	77	0	463
2013	0	0	0	0	0	0	0	0	6	0	0	0	6
2013	0	0	0	0	0	0	0	0	0.8	0	0	0	0.8
2013	241	110	219	248	149	155	170	148	76	23	0	0	1539
2013	17	0	0	0	0	0	0	60	90	70	0	0	237
2012	282	247	191	24	50	104	0	0	30	182	48	0	1159
2011	0	0	0	0	0	26	3	0	0	0	0	0	29
2011	289	226	206	53	101	50	132	186	154	183	186	164	1930
2011	102	0	37	85	0	349	553	0	0	0	0	0	1126
2010	0	0	0	0	0	0	0	0	0	0	3	0	3
2010	1.7	0	1.4	0	0	3.9	9.9	7.4	7.8	7.8	2	2.3	44.1
2010	214	203	79	144	80	53	56	78	141	178	201	153	1578
2010	0	0	215	0	45	227	533	302	160	53	15	38	1587
2009	0	0	0	0	50	0	0	0	0	0	0	0	50
2009	0	0	0	0	0	1.8	2.8	3.4	0.6	0	1.1	4.8	14.4
2009	208	152	166	131	54	112	107	133	83	156	140	123	1565
2009	0	0	15	32	341	187	55	19	179	175	90	25	1118
2008	0	0	0	0	0	2.4	0	0	0	0	0	0	2.4
2008	60	30	49	0	38	37	0	0	3	150	139	135	643
2008	0	0	0	0	0	86	0	0	40	0	0	0	126
2007	5.4	4.5	1	3.6	5.5	1.3	0	1.2	0	0	0	0	22.4
2007	110	57	122	82	118	158	7	27	13	0	0	0	694
2007	103	216	85	445	80	280	84	56	0	0	0	0	1349
2006	0	0	0	0	0	0	0	0	0	0	0.5	3.9	4.4
2006	0	0	0	0	0	0	0	0	0	4	78	53	134
2006	0	0	0	0	0	0	0	0	0	0	0	89	89

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
-	6.2mi, 45:39 Run - General 1) 0.62mi - 4:57(7:58/mi) 124/135bpm [987b/mi] 50cal 7.54/8.1mph 2) 0.62mi - 4:57(7:57/mi) 141/148bpm [1122b/mi] 64cal 7.54/8.08mph 3) 0.62mi - 4:37(7:27/mi) 147/153bpm [1094b/mi] 62cal 8.06/8.31mph 4) 0.62mi - 4:26(7:08/mi) 155/163bpm [1105b/mi] 64cal 8.41/8.95mph 5) 0.62mi - 4:23(7:04/mi) 159/163bpm [1123b/mi] 65cal 8.5/8.79mph 6) 0.62mi - 4:25(7:06/mi) 158/163bpm [1123b/mi] 65cal 8.44/8.72mph 7) 0.62mi - 4:21(7:00/mi) 157/163bpm [1098b/mi] 63cal 8.58/8.95mph 8) 0.62mi - 4:30(7:15/mi) 158/168bpm [1146b/mi] 65cal 8.27/8.85mph 9) 0.62mi - 4:27(7:10/mi) 163/172bpm [1169b/mi] 67cal 8.37/8.85mph 10) 0.62mi - 4:31(7:17/mi) 160/169bpm [1164b/mi] 65cal 8.24/8.95mph 11) 0.01mi - 4(9:50/mi) 158/158bpm [1555b/mi] 6.1/7.37mph Add a comment	10mi, 1:10:24 Run - General 1) 0.62mi - 4:48(7:44/mi) 122/140bpm [944b/mi] 48cal 7.76/8.62mph 2) 0.62mi - 4:35(7:22/mi) 138/149bpm [1017b/mi] 57cal 8.14/8.31mph 3) 0.62mi - 4:37(7:26/mi) 149/158bpm [1106b/mi] 64cal 8.08/8.56mph 4) 0.62mi - 4:30(7:14/mi) 158/167bpm [1144b/mi] 66cal 8.29/8.58mph 5) 0.62mi - 4:29(7:13/mi) 160/170bpm [1156b/mi] 67cal 8.31/8.37mph 6) 0.62mi - 4:30(7:14/mi) 160/164bpm [1159b/mi] 67cal 8.29/8.45mph 7) 0.62mi - 4:37(7:25/mi) 161/171bpm [1195b/mi] 68cal 8.09/8.27mph 8) 0.62mi - 4:39(7:30/mi) 157/163bpm [1177b/mi] 66cal 8/8.52mph 9) 0.62mi - 3:47(6:06/mi) 163/169bpm [994b/mi] 56cal 9.83/10.25mph 10) 0.62mi - 3:44(6:00/mi) 159/164bpm [955b/mi] 54cal 9.99/10.1mph 11) 0.62mi - 3:38(5:51/mi) 155/161bpm [906b/mi] 48cal 10.27/10.4mph 12) 0.62mi - 3:37(5:49/mi) 159/165bpm [925b/mi] 51cal 10.31/10.5mph 13) 0.62mi - 4:30(7:14/mi) 162/170bpm [1172b/mi] 65cal 8.29/10.42mph 14) 0.62mi - 4:34(7:21/mi) 164/178bpm [1204b/mi] 66cal 8.17/8.77mph 15) 0.62mi - 4:26(7:08/mi) 160/165bpm [1141b/mi] 62cal 8.41/8.66mph 16) 0.62mi - 4:36(7:24/mi) 162/173bpm [1198b/mi] 64cal 8.11/8.79mph 17) 0.1mi - 47(8:03/mi) 159/162bpm [1281b/mi] 10cal 7.45/7.51mph Add a comment	-	7.8mi, 52:28 Run - General 1) 0.62mi - 4:39(7:29/mi) 122/135bpm [913b/mi] 44cal 8.02/9mph 2) 0.62mi - 4:26(7:08/mi) 130/134bpm [927b/mi] 49cal 8.41/8.68mph 3) 0.62mi - 4:39(7:29/mi) 126/134bpm [944b/mi] 46cal 8.01/8.81mph 4) 0.62mi - 3:38(5:52/mi) 142/148bpm [832b/mi] 46cal 10.24/10.73mph 5) 0.62mi - 3:38(5:50/mi) 151/159bpm [881b/mi] 50cal 10.28/10.75mph 6) 0.18mi - 2:00(11:22/mi) 145/152bpm [1649b/mi] 25cal 5.28/9.85mph 7) 0.62mi - 3:25(5:30/mi) 149/155bpm [819b/mi] 45cal 10.92/11.02mph 8) 0.62mi - 3:38(5:51/mi) 153/159bpm [896b/mi] 51cal 10.24/10.9mph 9) 0.18mi - 2:00(11:02/mi) 149/157bpm [1644b/mi] 25cal 5.44/9.75mph 10) 0.62mi - 3:21(5:24/mi) 156/162bpm [842b/mi] 48cal 11.12/11.12mph 11) 0.62mi - 3:43(5:59/mi) 153/166bpm [914b/mi] 50cal 10.04/11.25mph 12) 0.62mi - 4:44(7:37/mi) 154/162bpm [1173b/mi] 65cal 7.88/11.17mph 13) 0.62mi - 4:10(6:42/mi) 159/165bpm [1064b/mi] 60cal 8.96/9.39mph 14) 0.62mi - 4:25(7:07/mi) 162/166bpm [1152b/mi] 65cal 8.44/9.29mph 15) 0mi - 1(10:07/mi) 160/160bpm [1618b/mi] 5.93/6.39mph Add a comment	2.7mi, 20:08 Run - General 1) 0.62mi - 4:56(7:56/mi) 146/157bpm [1159b/mi] 67cal 7.56/8.08mph 2) 0.62mi - 4:34(7:21/mi) 140/149bpm [1030b/mi] 57cal 8.16/8.72mph 3) 0.62mi - 4:21(7:00/mi) 148/158bpm [1037b/mi] 59cal 8.56/8.77mph 4) 0.62mi - 4:32(7:18/mi) 155/165bpm [1132b/mi] 66cal 8.22/8.75mph 5) 0.25mi - 1:44(6:59/mi) 162/167bpm [1131b/mi] 26cal 8.59/8.62mph 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
3.7mi, 25:01 Run - General 1) 0.62mi - 4:41(7:32/mi) 131/139bpm [986b/mi] 51cal 7.97/8.27mph 2) 0.62mi - 4:19(6:57/mi) 142/149bpm [987b/mi] 55cal 8.63/9mph 3) 0.62mi - 4:05(6:35/mi) 148/152bpm [974b/mi] 54cal 9.11/9.35mph 4) 0.62mi - 4:10(6:43/mi) 150/155bpm [1008b/mi] 56cal 8.93/9.2mph 5) 0.62mi - 4:19(6:56/mi) 150/160bpm [1041b/mi] 57cal 8.64/8.83mph 6) 0.56mi - 3:26(6:11/mi) 159/168bpm [983b/mi] 49cal 9.71/10.37mph Add a comment	-	26.4mi, 2:41:29 Run - General 1) 0.62mi - 3:59(6:24/mi) 134/141bpm [858b/mi] 46cal 9.37/10.08mph 2) 0.62mi - 3:51(6:12/mi) 145/151bpm [899b/mi] 51cal 9.67/9.93mph 3) 0.62mi - 3:44(6:00/mi) 152/156bpm [913b/mi] 51cal 9.99/10.12mph 4) 0.62mi - 3:38(5:51/mi) 150/155bpm [878b/mi] 49cal 10.25/10.44mph 5) 0.62mi - 3:36(5:48/mi) 150/156bpm [869b/mi] 48cal 10.35/10.58mph 6) 0.62mi - 3:45(6:01/mi) 148/157bpm [892b/mi] 48cal 9.96/10.46mph 7) 0.62mi - 3:39(5:52/mi) 147/155bpm [863b/mi] 45cal 10.22/10.37mph 8) 0.62mi - 3:43(5:59/mi) 154/161bpm [921b/mi] 50cal 10.03/10.35mph 9) 0.62mi - 3:43(5:58/mi) 151/157bpm [902b/mi] 48cal 10.05/10.12mph 10) 0.62mi - 3:47(6:05/mi) 145/155bpm [882b/mi] 42cal 9.86/9.96mph 11) 0.62mi - 3:43(6:00/mi) 149/155bpm [893b/mi] 44cal 10.01/10.4mph 12) 0.62mi - 3:47(6:05/mi) 144/156bpm [877b/mi] 38cal 9.85/10.1mph 13) 0.62mi - 3:44(6:01/mi) 143/149bpm [860b/mi] 37cal 9.97/10.02mph 14) 0.62mi - 3:44(6:01/mi) 145/149bpm [873b/mi] 38cal 9.97/10.18mph 15) 0.62mi - 3:52(6:14/mi) 139/146bpm [866b/mi] 31cal 9.63/9.87mph 16) 0.62mi - 3:48(6:06/mi) 143/149bpm [873b/mi] 36cal 9.83/10mph 17) 0.62mi - 3:43(5:59/mi) 140/146bpm [837b/mi] 30cal 10.04/10.27mph 18) 0.62mi - 3:47(6:05/mi) 154/176bpm [938b/mi] 43cal 9.85/10.18mph 19) 0.62mi - 3:45(6:01/mi) 148/154bpm [892b/mi] 40cal 9.96/10.18mph 20) 0.62mi - 3:53(6:15/mi) 151/164bpm [944b/mi] 45cal 9.6/10.4mph 21) 0.62mi - 3:48(6:07/mi) 153/168bpm [936b/mi] 45cal 9.81/10.37mph 22) 0.62mi - 3:45(6:02/mi) 159/163bpm [960b/mi] 51cal 9.94/10.25mph 23) 0.62mi - 3:49(6:08/mi) 160/166bpm [981b/mi] 53cal 9.78/10.21mph 24) 0.62mi - 3:41(5:56/mi) 159/165bpm [942b/mi] 50cal 10.12/10.44mph 25) 0.62mi - 3:56(6:20/mi) 157/165bpm [994b/mi] 50cal 9.47/10.14mph 26) 0.62mi - 3:44(6:00/mi) 159/164bpm [953b/mi] 49cal 10.01/10.31mph 27) 0.62mi - 3:48(6:07/mi) 164/169bpm [1002b/mi] 54cal 9.82/10.33mph 28) 0.62mi - 3:53(6:15/mi) 160/164bpm [1001b/mi] 51cal 9.59/10.06mph 29) 0.62mi - 4:01(6:29/mi) 157/162bpm [1017b/mi] 47cal 9.26/9.96mph 30) 0.62mi - 3:10(5:06/mi) 161/167bpm [821b/mi] 42cal 11.77/9.64mph 31) 0.62mi - 3:56(6:19/mi) 161/165bpm [1018b/mi] 51cal 9.49/9.04mph 32) 0.62mi - 3:47(6:05/mi) 162/168bpm [986b/mi] 50cal 9.86/10.18mph 33) 0.62mi - 3:53(6:14/mi) 165/169bpm [1029b/mi] 54cal 9.62/10.33mph 34) 0.62mi - 4:01(6:27/mi) 158/167bpm [1020b/mi] 44cal 9.3/9.66mph 35) 0.62mi - 3:50(6:10/mi) 163/178bpm [1005b/mi] 46cal 9.73/10.25mph 36) 0.62mi - 4:00(6:27/mi) 170/174bpm [1096b/mi] 59cal 9.3/9.77mph 37) 0.62mi - 3:52(6:14/mi) 164/171bpm [1022b/mi] 49cal 9.63/9.81mph 38) 0.62mi - 3:55(6:19/mi) 162/170bpm [1023b/mi] 47cal 9.5/10.21mph 39) 0.62mi - 3:54(6:16/mi) 167/171bpm [1046b/mi] 54cal 9.58/10.08mph 40) 0.62mi - 3:58(6:23/mi) 160/171bpm [1022b/mi] 44cal 9.39/10.12mph 41) 0.62mi - 3:57(6:22/mi) 162/171bpm [1031b/mi] 47cal 9.43/10mph 42) 0.62mi - 3:45(6:02/mi) 162/170bpm [978b/mi] 44cal 9.94/10.04mph 43) 0.3mi - 1:55(6:26/mi) 167/170bpm [1074b/mi] 26cal 9.33/9.83mph Add a comment	-	-	5mi, 37:36 Run - General 1) 0.62mi - 5:07(8:14/mi) 139/151bpm [1146b/mi] 63cal 7.28/7.97mph 2) 0.62mi - 4:38(7:27/mi) 144/151bpm [1072b/mi] 60cal 8.06/8.27mph 3) 0.62mi - 4:34(7:21/mi) 143/151bpm [1050b/mi] 58cal 8.17/8.33mph 4) 0.62mi - 4:35(7:23/mi) 156/161bpm [1151b/mi] 66cal 8.13/8.35mph 5) 0.62mi - 4:37(7:25/mi) 160/165bpm [1188b/mi] 68cal 8.08/8.31mph 6) 0.62mi - 4:29(7:12/mi) 159/165bpm [1145b/mi] 65cal 8.33/8.58mph 7) 0.62mi - 4:39(7:30/mi) 158/163bpm [1184b/mi] 66cal 8.01/8.6mph 8) 0.62mi - 4:26(7:09/mi) 162/168bpm [1157b/mi] 65cal 8.4/9mph 9) 0.06mi - 31(8:14/mi) 157/162bpm [1291b/mi] 7cal 7.29/8.64mph 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
-	-	-	-	0.7mi, 5:55 Run - General 1) 0.62mi - 5:02(8:06/mi) 167/175bpm [1352b/mi] 76cal 7.41/9.06mph 2) 0.1mi - 53(8:29/mi) 166/174bpm [1409b/mi] 13cal 7.07/7.76mph Add a comment 7.5mi, 56:50 Run - General 1) 0.62mi - 4:40(7:30/mi) 119/135bpm [893b/mi] 44cal 7.99/8.52mph 2) 0.62mi - 5:50(9:23/mi) 126/135bpm [1182b/mi] 59cal 6.4/9.12mph 3) 0.58mi - 4:34(7:54/mi) 133/140bpm [1051b/mi] 50cal 7.59/8.81mph 4) 0.5mi - 2:35(5:12/mi) 134/147bpm [696b/mi] 27cal 11.55/12.15mph 5) 0.19mi - 2:03(10:32/mi) 139/147bpm [1465b/mi] 23cal 5.69/11.69mph 6) 0.5mi - 2:38(5:18/mi) 150/157bpm [796b/mi] 36cal 11.31/11.54mph 7) 0.18mi - 2:01(11:08/mi) 151/158bpm [1681b/mi] 27cal 5.39/11.35mph 8) 0.5mi - 2:33(5:05/mi) 151/156bpm [767b/mi] 34cal 11.81/12.17mph 9) 0.18mi - 2:01(11:26/mi) 153/158bpm [1749b/mi] 28cal 5.25/12.17mph 10) 0.5mi - 2:30(5:01/mi) 153/161bpm [769b/mi] 34cal 11.94/12.33mph 11) 0.12mi - 2:00(16:07/mi) 148/158bpm [2385b/mi] 25cal 3.72/12.31mph 12) 0.5mi - 2:25(4:50/mi) 151/160bpm [730b/mi] 31cal 12.42/13.17mph 13) 0.1mi - 2:00(19:50/mi) 135/149bpm [2677b/mi] 17cal 3.03/12.77mph 14) 0.5mi - 2:24(4:48/mi) 147/156bpm [707b/mi] 28cal 12.48/13.57mph 15) 0.12mi - 2:13(18:47/mi) 138/153bpm [2592b/mi] 20cal 3.19/12.67mph 16) 0.5mi - 2:51(5:45/mi) 154/161bpm [884b/mi] 38cal 10.45/12.06mph 17) 0.09mi - 1:42(19:11/mi) 147/159bpm [2819b/mi] 19cal 3.13/10.42mph 18) 0.5mi - 2:24(4:50/mi) 147/156bpm [711b/mi] 27cal 12.41/14.51mph 19) 0.62mi - 6:24(10:17/mi) 153/162bpm [1574b/mi] 82cal 5.83/14.51mph 20) 0.12mi - 1:02(8:38/mi) 154/157bpm [1328b/mi] 13cal 6.96/7.16mph Add a comment	4.8mi, 35:33 Run - General 1) 0.62mi - 5:05(8:11/mi) 120/130bpm [982b/mi] 47cal 7.33/8.1mph 2) 0.62mi - 4:31(7:16/mi) 129/141bpm [938b/mi] 48cal 8.26/8.83mph 3) 0.62mi - 4:20(6:58/mi) 136/145bpm [947b/mi] 50cal 8.61/8.87mph 4) 0.62mi - 4:35(7:23/mi) 143/149bpm [1056b/mi] 58cal 8.12/8.72mph 5) 0.62mi - 4:20(6:59/mi) 148/153bpm [1034b/mi] 57cal 8.59/9.04mph 6) 0.62mi - 4:23(7:04/mi) 145/152bpm [1024b/mi] 54cal 8.5/8.87mph 7) 0.62mi - 4:43(7:35/mi) 150/161bpm [1137b/mi] 61cal 7.92/8.45mph 8) 0.48mi - 3:36(7:33/mi) 155/160bpm [1171b/mi] 50cal 7.94/8.31mph Add a comment	5.9mi, 43:52 Run - General 1) 0.62mi - 5:00(8:02/mi) 121/133bpm [973b/mi] 48cal 7.46/8.14mph 2) 0.62mi - 4:35(7:23/mi) 140/147bpm [1033b/mi] 58cal 8.13/8.52mph 3) 0.62mi - 4:33(7:19/mi) 146/155bpm [1069b/mi] 61cal 8.2/8.33mph 4) 0.62mi - 4:32(7:18/mi) 153/157bpm [1116b/mi] 64cal 8.22/8.35mph 5) 0.62mi - 4:33(7:20/mi) 152/166bpm [1114b/mi] 63cal 8.18/8.43mph 6) 0.62mi - 4:29(7:12/mi) 156/162bpm [1124b/mi] 63cal 8.33/8.54mph 7) 0.62mi - 4:31(7:17/mi) 156/163bpm [1136b/mi] 64cal 8.24/8.39mph 8) 0.62mi - 4:32(7:17/mi) 153/160bpm [1115b/mi] 61cal 8.23/8.33mph 9) 0.62mi - 4:34(7:21/mi) 152/160bpm [1118b/mi] 59cal 8.16/8.33mph 10) 0.35mi - 2:33(7:21/mi) 151/156bpm [1109b/mi] 32cal 8.17/8.37mph 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
-	1.8mi, 12:05 Run - General 1) 0.62mi - 4:19(6:57/mi) 149/155bpm [1036b/mi] 60cal 8.63/8.95mph 2) 0.62mi - 4:23(7:03/mi) 149/156bpm [1052b/mi] 61cal 8.5/8.93mph 3) 0.51mi - 3:23(6:36/mi) 151/156bpm [997b/mi] 47cal 9.08/9.23mph Add a comment 3.1mi, 17:07 Run - General 1) 0.62mi - 3:22(5:26/mi) 150/156bpm [815b/mi] 46cal 11.05/12mph 2) 0.62mi - 3:23(5:26/mi) 151/155bpm [820b/mi] 47cal 11.04/11.54mph 3) 0.62mi - 3:28(5:36/mi) 145/153bpm [811b/mi] 45cal 10.73/11.19mph 4) 0.62mi - 3:29(5:37/mi) 145/151bpm [814b/mi] 45cal 10.69/11.4mph 5) 0.62mi - 3:25(5:30/mi) 148/156bpm [814b/mi] 45cal 10.91/11.08mph Add a comment 0.8mi, 5:34 Run - General 1) 0.08mi - 44(8:49/mi) 150/156bpm [1324b/mi] 6cal 6.8/10.71mph 2) 0.14mi - 1:08(7:56/mi) 157/162bpm [1244b/mi] 16cal 7.57/10.5mph 3) 0.13mi - 42(5:37/mi) 163/166bpm [914b/mi] 10cal 10.7/11.17mph 4) 0.15mi - 1:11(8:02/mi) 160/163bpm [1287b/mi] 17cal 7.46/11.17mph 5) 0.13mi - 40(5:18/mi) 157/160bpm [832b/mi] 9cal 11.33/12.13mph 6) 0.14mi - 1:08(7:54/mi) 158/162bpm [1249b/mi] 16cal 7.59/11.92mph Add a comment 2.8mi, 21:35 Run - General 1) 0.62mi - 4:58(7:59/mi) 133/147bpm [1062b/mi] 57cal 7.51/7.72mph 2) 0.62mi - 4:52(7:49/mi) 143/152bpm [1118b/mi] 63cal 7.67/8.06mph 3) 0.62mi - 4:38(7:27/mi) 153/160bpm [1140b/mi] 65cal 8.05/8.29mph 4) 0.62mi - 4:49(7:46/mi) 163/171bpm [1266b/mi] 72cal 7.73/8.06mph 5) 0.3mi - 2:19(7:34/mi) 164/168bpm [1242b/mi] 34cal 7.92/8.45mph Add a comment	10.8mi, 1:18:17 Run - General 1) 0.62mi - 5:06(8:12/mi) 144/155bpm [1182b/mi] 67cal 7.31/8.2mph 2) 0.62mi - 4:45(7:39/mi) 142/151bpm [1087b/mi] 61cal 7.84/8.08mph 3) 0.62mi - 4:36(7:24/mi) 148/156bpm [1095b/mi] 62cal 8.11/8.35mph 4) 0.62mi - 4:29(7:14/mi) 156/160bpm [1127b/mi] 65cal 8.3/8.45mph 5) 0.62mi - 4:29(7:13/mi) 159/163bpm [1147b/mi] 66cal 8.32/8.6mph 6) 0.62mi - 4:28(7:12/mi) 158/164bpm [1137b/mi] 64cal 8.34/8.62mph 7) 0.62mi - 4:25(7:07/mi) 155/163bpm [1103b/mi] 62cal 8.43/8.79mph 8) 0.62mi - 4:24(7:06/mi) 159/168bpm [1128b/mi] 63cal 8.46/8.89mph 9) 0.62mi - 4:28(7:11/mi) 161/165bpm [1157b/mi] 66cal 8.35/8.68mph 10) 0.62mi - 4:13(6:47/mi) 157/162bpm [1065b/mi] 58cal 8.84/9.04mph 11) 0.62mi - 4:19(6:57/mi) 157/163bpm [1091b/mi] 59cal 8.64/9.14mph 12) 0.62mi - 4:20(6:58/mi) 161/167bpm [1122b/mi] 62cal 8.61/8.68mph 13) 0.62mi - 4:23(7:03/mi) 149/170bpm [1049b/mi] 46cal 8.52/8.75mph 14) 0.62mi - 4:29(7:13/mi) 136/146bpm [981b/mi] 23cal 8.31/8.72mph 15) 0.62mi - 4:25(7:07/mi) 142/147bpm [1011b/mi] 33cal 8.43/8.7mph 16) 0.62mi - 4:25(7:07/mi) 146/153bpm [1039b/mi] 41cal 8.43/8.91mph 17) 0.62mi - 4:30(7:15/mi) 147/154bpm [1065b/mi] 42cal 8.28/8.77mph 18) 0.27mi - 2:01(7:30/mi) 145/152bpm [1087b/mi] 16cal 8/8.14mph Add a comment	-	4.2mi, 26:24 Run - General 1) 0.62mi - 3:50(6:10/mi) 140/151bpm [864b/mi] 48cal 9.72/10.08mph 2) 0.62mi - 3:31(5:39/mi) 150/159bpm [848b/mi] 49cal 10.62/10.98mph 3) 0.62mi - 4:24(7:05/mi) 145/151bpm [1027b/mi] 58cal 8.47/10.92mph 4) 0mi - 2(10:43/mi) 144/144bpm [1542b/mi] 5.6/8.54mph 5) 0.62mi - 3:41(5:55/mi) 146/152bpm [864b/mi] 48cal 10.14/10.6mph 6) 0.62mi - 3:40(5:54/mi) 148/152bpm [873b/mi] 49cal 10.17/10.54mph 7) 0.62mi - 4:23(7:03/mi) 155/164bpm [1093b/mi] 62cal 8.5/10.1mph 8) 0.43mi - 2:54(6:41/mi) 153/157bpm [1024b/mi] 40cal 8.97/9mph Add a comment 2.1mi, 16:45 Run - General 1) 0.62mi - 5:05(8:10/mi) 129/141bpm [1055b/mi] 55cal 7.34/7.62mph 2) 0.62mi - 5:05(8:11/mi) 138/145bpm [1130b/mi] 62cal 7.33/7.51mph 3) 0.62mi - 4:57(7:59/mi) 143/152bpm [1141b/mi] 63cal 7.52/7.62mph 4) 0.21mi - 1:37(7:46/mi) 149/152bpm [1156b/mi] 21cal 7.73/7.78mph Add a comment	-	-

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