WayOfTheDodo

M60 Ayrshire

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About Me
I had a return to running in 2013 after running a bit when I was younger and then having 30 years off. Now just trying not to slow down too much and stay in one piece! Show More...

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Recent Blogs
Troon 10k	1st May
Another parkrun day	Feb 2024
Houdini	Feb 2024
An epic finish!	Feb 2024
Ayr parkrun - the mud is back!	Feb 2024

My parkrun
Ayr parkrun

Recent Training
8th May	Easy	5.3mi	51:24
8th May	General	0.4mi	5:48
8th May	Yoga	0mi	1:15:54
7th May	Strength	0mi	24:59
7th May	Drills	0.3mi	6:43

Planned Races	Show more
June Virtual Mile	1st Jun
Fetch Virtual 5K Challenge	1st Jun
Fetch Virtual 5K Challenge	1st Jul
July Virtual Mile	1st Jul
F’Laps	6th Jul

12 Month Benchmarks	Run
Mile	6:51
5k	22:48
5mi	36:40
10k	50:12
10mi	1:27:41
Half	1:59:36

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

Recent Threads
100 miles a month in 2024
New Fetch Game: Hide and Seek
Unlockable Badges
5k - the no-man's land between 20min and 25min...
The virtual mile thread
Fetch Virtual 5k Challenge

Buddies (3)

Followers (3)

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+ 320 others

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	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	1						39 63.01							39 5:14/mi	63.01
800m	1						3:22 60.53							3:22 6:46/mi	60.53
1500m	2					6:28 64.05	6:25 65.08							6:25 6:53/mi	65.08
1mi	18									7:33 61.17		6:51 68.58	6:54 68.67	6:51 6:51/mi	68.67
3000m	2				12:58 67.84	13:03 67.96								12:58 6:57/mi	67.96
5km	96	33:25 44.07	25:55 57.28		22:31 67.01		23:11 66.17	23:20 66.30	26:02 59.93	23:33 66.82	24:40 64.35	23:04 69.41	22:18 72.43	22:18 7:11/mi	72.43
10km	16		47:17 63.91	47:17 64.47	43:59 69.91	50:47 61.08	47:12 66.30					50:11 65.26	46:30 71.09	43:59 7:05/mi	71.09
13km	1								1:03:19 66.49					1:03:19 7:50/mi	66.49
10.6mi	1						1:33:50 58.39							1:33:50 8:54/mi	58.39
13mi	1					2:42:52 41.40								2:42:52 12:32/mi	41.40
13.1mi	6		1:52:48 58.62		1:42:12 65.88	1:45:19 64.51		1:51:18 62.17			1:48:09 65.82			1:42:12 7:48/mi	65.88
26.2mi	4			3:47:38 61.46	3:28:02 67.86	3:28:57 68.18				3:46:18 65.33				3:28:02 7:56/mi	68.18
50km	1					6:09:42 47.39								6:09:42 11:54/mi	47.39

Date	Planned Races			Distance
1 Dec	Fetch Virtual 5K Challenge Confirmed			5km
1 Nov	November Virtual Mile Confirmed			1mi
1 Oct	October Virtual Mile Confirmed			1mi
1 Sep	September Virtual Mile Confirmed			1mi
1 Aug	Fetch Virtual 5K Challenge Confirmed			5km
6 Jul	F’Laps			24hr
1 Jul	Fetch Virtual 5K Challenge Confirmed			5km
1 Jun	June Virtual Mile Confirmed			1mi
2024		Result	WAVA	Distance
1 May	Fetch Virtual 5K Challenge PB	22:18	72.43	5km
1 May	Troon Tortoises 10k SB	46:30	71.09	10km
1 May	May Virtual Mile SB	6:54	68.67	1mi
20 Apr	Ayr parkrun	27:13	59.34	5km
6 Apr	Ayr parkrun	28:58	55.76	5km
1 Apr	Fetch Virtual 5K Challenge	25:14	64.01	5km
1 Apr	April Virtual Mile	7:34	62.62	1mi
23 Mar	Ayr parkrun	27:13	59.34	5km
16 Mar	Victoria Dock parkrun	24:46	65.21	5km
1 Mar	Fetch Virtual 5K Challenge	24:18	66.47	5km
1 Mar	March Virtual Mile	7:26	63.74	1mi
17 Feb	Ayr parkrun	26:34	60.80	5km
10 Feb	Ayr parkrun	26:38	60.64	5km
3 Feb	Ayr parkrun	26:48	60.27	5km
1 Feb	Fetch Virtual 5K Challenge	26:34	60.80	5km
1 Feb	February Virtual Mile	7:49	60.61	1mi
13 Jan	Ayr parkrun	28:11	57.31	5km
1 Jan	Fetch Virtual 5K Challenge	22:48	70.84	5km
1 Jan	January Virtual Mile	7:01	67.53	1mi
2023		Result	WAVA	Distance
1 Dec	Fetch Virtual 5K Challenge	28:04	57.04	5km
1 Dec	December Virtual Mile PB	6:51	68.58	1mi
1 Nov	November Virtual Mile	7:21	63.91	1mi
1 Nov	Fetch Virtual 5K Challenge	26:43	59.93	5km
14 Oct	Ayr parkrun	28:02	57.11	5km
7 Oct	The Doctor K Cup	24:50	64.47	5km
7 Oct	Ayr parkrun	25:52	61.90	5km
1 Oct	October Virtual Mile	7:18	64.35	1mi
1 Oct	Fetch Virtual 5K Challenge	23:23	68.47	5km
30 Sep	Ayr parkrun	28:25	56.34	5km
23 Sep	Ayr parkrun	52:12	30.67	5km
9 Sep	Troon parkrun	23:04	69.41	5km
1 Sep	September Virtual Mile	7:06	66.16	1mi
1 Sep	Fetch Virtual 5K Challenge SB	23:04	69.41	5km
26 Aug	Ayr parkrun	29:31	54.24	5km
12 Aug	Ayr parkrun	28:18	56.57	5km
5 Aug	Dean Castle Country Park parkrun	26:26	60.57	5km
1 Aug	Fetch Virtual 5K Challenge	25:15	63.41	5km
1 Aug	August Virtual Mile	7:15	64.79	1mi
8 Jul	Troon parkrun	23:32	68.03	5km
1 Jul	Ayr parkrun	26:54	59.52	5km
1 Jul	July Virtual Mile	7:17	64.50	1mi
17 Jun	Eglinton parkrun	26:10	61.19	5km
10 Jun	Storeys Field parkrun	24:16	65.98	5km
3 Jun	Frogmary Green Farm parkrun	25:36	62.54	5km
1 Jun	June Virtual Mile	7:17	64.50	1mi
27 May	Linwood parkrun	25:39	62.42	5km
24 May	Land O' Burns 10k		0.00	10km
20 May	Girvan Prom parkrun	24:09	66.30	5km
13 May	Hasenheide parkrun	24:55	64.26	5km
6 May	Ayr parkrun	29:31	54.24	5km
3 May	Troon Tortoises 10k SB	50:11	65.26	10km
1 May	May Virtual Mile	7:37	61.67	1mi
29 Apr	Ayr parkrun	28:49	55.56	5km
22 Apr	Jersey parkrun	25:37	62.50	5km
15 Apr	Troon parkrun	23:25	68.37	5km
8 Apr	Ayr parkrun	50:50	31.50	5km
1 Apr	April Virtual Mile	7:25	63.34	1mi
1 Apr	Ayr parkrun	27:28	58.29	5km
25 Mar	Ayr parkrun	28:49	55.56	5km
11 Mar	Ayr parkrun	36:19	44.09	5km
4 Mar	Ayr parkrun	26:31	60.38	5km
1 Mar	March Virtual Mile	7:53	59.59	1mi
25 Feb	Ayr parkrun	27:27	58.33	5km
4 Feb	Ayr parkrun	26:55	59.48	5km
1 Feb	February Virtual Mile	7:05	66.32	1mi
31 Jan	January Virtual Mile	8:05	58.11	1mi
7 Jan	Ayr parkrun	29:03	55.11	5km
2022		Result	WAVA	Distance
17 Dec	Ayr parkrun	27:29	57.75	5km
3 Dec	Ayr parkrun	57:57	27.39	5km
26 Nov	Ayr parkrun	29:03	54.64	5km
12 Nov	Ayr parkrun	28:31	55.66	5km
15 Oct	Southampton parkrun	27:16	58.21	5km
2 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
1 Oct	Jersey parkrun	27:33	57.61	5km
24 Sep	Ayr parkrun	30:08	52.67	5km
17 Sep	Dean Castle Country Park parkrun	31:04	51.09	5km
10 Sep	Jersey parkrun	26:53	59.04	5km
3 Sep	Jersey parkrun	27:04	58.64	5km
6 Aug	Jersey parkrun	27:10	58.42	5km
2 Jul	Ayr parkrun	29:19	54.14	5km
4 Jun	Jersey parkrun	25:21	62.61	5km
6 Mar	Cambridge Half Marathon SB	1:48:09	65.82	13.1mi
5 Mar	Isabel Trail parkrun SB	24:40	64.35	5km
26 Feb	Ayr parkrun	28:22	55.95	5km
19 Feb	Ayr parkrun	25:54	61.28	5km
12 Feb	Ayr parkrun	26:56	58.93	5km
5 Feb	Ayr parkrun	51:58	30.54	5km
22 Jan	Ayr parkrun	28:46	55.18	5km
2021		Result	WAVA	Distance
25 Dec	Ayr parkrun	26:29	59.42	5km
11 Dec	Ayr parkrun	27:08	58.00	5km
4 Dec	Virtual Jingle Mile SB	7:33	61.17	1mi
9 Oct	Ayr parkrun	29:24	53.52	5km
3 Oct	London Marathon SB	3:46:18	65.33	26.2mi
18 Sep	Jersey parkrun SB	23:33	66.82	5km
18 Sep	Ayr parkrun	28:03	56.10	5km
11 Sep	Ayr parkrun	52:13	30.14	5km
4 Sep	Ayr parkrun	26:09	60.18	5km
28 Aug	Eglinton parkrun	24:04	65.38	5km
21 Aug	Troon parkrun	25:50	60.91	5km
24 Jul	Sutton Park parkrun	24:43	63.67	5km
26 Jun	Jersey parkrun	24:29	64.27	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
27 Sep	Durrell Challenge PB	1:03:19	66.49	13km
14 Mar	Ayr parkrun	26:32	58.80	5km
7 Mar	Sutton Park parkrun SB	26:02	59.93	5km
29 Feb	Ayr parkrun	26:52	58.07	5km
8 Feb	Ayr parkrun	27:33	56.63	5km
25 Jan	Ayr parkrun	26:28	58.95	5km
18 Jan	Ayr parkrun	28:24	54.94	5km
11 Jan	Ayr parkrun	29:28	52.95	5km
4 Jan	Ayr parkrun	29:03	53.71	5km
2019		Result	WAVA	Distance
7 Sep	GO! Festival Ayr half marathon SB	1:51:18	62.17	13.1mi
30 Mar	Jersey parkrun SB	23:20	66.30	5km
23 Mar	Upton House parkrun	24:56	62.05	5km
16 Mar	Mile End parkrun	24:44	62.55	5km
2 Mar	Ayr parkrun	25:38	60.35	5km
26 Jan	Ayr parkrun	26:01	59.46	5km
1 Jan	Troon parkrun	23:41	65.32	5km
2018		Result	WAVA	Distance
24 Nov	Roundshaw Downs parkrun	26:02	58.93	5km
22 Sep	Dumfries House 10KM	57:05	54.82	10km
1 Aug	Worcestershire County Summer Midweek Series Race 4	48:16	51.59	8km
14 Jul	Troon parkrun SB	23:11	66.17	5km
11 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:12	66.30	10km
27 Jun	Midlands Veterans - The Dell PB	6:25	65.08	1500m
13 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:00:25	62.85	12km
30 May	Midlands Veterans Redditch 200, PB	39	63.01	200m
30 May	Midland Veterans Redditch 800m PB	3:22	60.53	800m
27 May	Cotswold Hilly 100 Relay - Leg 3 PB	1:33:50	58.39	10.55mi
16 May	Worcestershire County Summer Midweek Series Race 1	51:24	60.88	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run SB	1:45:19	64.51	13.1mi
24 Sep	Equinox24 - lap 6		0.00	10km
24 Sep	Equinox24 - lap 5	54:02	57.41	10km
24 Sep	Equinox24 - lap 4	58:06	53.39	10km
23 Sep	Equinox24 - lap 2	53:55	57.53	10km
23 Sep	Equinox24 - lap 3	56:12	55.19	10km
23 Sep	Equinox24 - lap 1 SB	50:47	61.08	10km
19 Jul	Midland Veterans Worcester 3000m SB	13:03	67.96	3000m
28 Jun	Midland Veterans Solihull 1500m SB	6:28	64.05	1500m
21 May	Great Stirling Run Marathon SB	3:28:57	68.18	26.2mi
8 Apr	Kielder Trail Ultra 50k PB	6:09:42	47.39	50km
25 Feb	Glentress Half Marathon PB	2:42:52	41.40	13mi
2016		Result	WAVA	Distance
26 Nov	St Andrews parkrun SB	22:31	67.01	5km
16 Oct	Great Birmingham Run PB	1:42:12	65.88	13.1mi
18 Sep	Scottish 10k	44:45	68.71	10km
10 Aug	Worcestershire County Summer Midweek Series Race 4	46:45	52.35	8km
13 Jul	Worcestershire County Midweek Series Race 3 Droitwich PB	43:59	69.91	10km
29 May	Edinburgh Marathon PB	3:28:02	67.86	26.2mi
25 May	Midland Veterans Solihull 3000m PB	12:58	67.84	3000m
18 May	Worcestershire County Summer Midweek Series Race 1	48:40	63.18	10km
2015		Result	WAVA	Distance
4 Oct	The Standard Chartered Jersey Marathon SB	3:47:38	61.46	26.2mi
12 Aug	Worcestershire County Summer Midweek Series Race 4	49:42	48.82	8km
8 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	64.47	10km
10 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:04:31	57.31	12km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:52:48	58.62	13.1mi
11 Oct	Ayr parkrun SB	25:55	57.28	5km
7 Sep	Great North Run	2:14:40	49.11	13.1mi
13 Aug	Worcestershire County Summer Midweek Series Race 4	56:15	42.77	8km
9 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	63.91	10km
11 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:11:50	51.03	12km
14 May	Worcestershire County Summer Midweek Series Race 1	55:25	54.53	10km
2013		Result	WAVA	Distance
27 Oct	Resolution (Stroke Association) SB	33:25	44.07	5km

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	8	10	21	13	2	0	0	0	0	0	0	0	54
2024	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2024	128	123	139	153	41	0	0	0	0	0	0	0	583
2023	32	40	17	14	26	20	9	26	29	11	19	16	257
2023	0	0	0	0	0	0	0	0	0	0	0	0.3	0.3
2023	111	146	140	143	108	132	107	132	141	151	87	61	1459
2023	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	10	12	18	23	46	21	25	19	18	34	10	4	239
2022	0.3	0	0	0	0	0	0	0.3	0.1	0	0	0	0.6
2022	163	160	36	19	107	133	59	57	100	49	113	112	1109
2021	14	0	1	6	20	22	8	7	11	6	11	7	113
2021	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2021	223	233	252	167	211	174	175	229	202	146	75	117	2204
2020	29	27	36	0	34	38	31	31	11	9	3	6	254
2020	0	0	0	0	0.1	2.9	1.1	1	0	0	0	0	5
2020	136	153	172	175	206	212	215	202	137	200	187	198	2193
2019	21	14	40	27	27	24	31	27	24	51	25	7	319
2019	176	145	193	209	148	173	164	152	64	98	30	29	1582
2018	2	47	26	36	36	36	28	25	10	27	22	22	317
2018	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2018	68	92	133	93	127	153	118	68	52	84	87	137	1211
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2017	0	0	1	8	6	0	2	0	1	0	10	20	48
2017	0.3	0.1	0.3	0	0	0	0.5	0	0	0.5	0.6	0	2.2
2017	213	222	250	160	157	140	191	193	140	96	90	11	1863
2016	0	0	0	0	0	0	5	0	0	1	0	3	8
2016	0	0.5	0	0.5	0	0	0	0	0	0	0.5	0	1.6
2016	176	188	240	215	212	137	198	221	173	129	192	160	2241
2015	0	0	0	7	20	2	7	1	0	3	0	1	41
2015	0	0	0	0.3	1.1	0.7	0	0	0	0	0	0	2.1
2015	85	107	134	143	94	139	131	191	161	69	106	150	1510
2015	0	45	0	0	8	0	0	0	0	0	0	0	52
2014	0	0	0	0	0	0	4	0	3	0	0	0	7
2014	5	27	96	116	91	117	61	38	88	94	52	32	818
2013	0	0	0	0	17	10	0	0	0	0	0	0	26
2013	0	0	0	0	25	37	88	49	60	79	68	54	460

Thu 11th Apr Apr 11	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
0mi, 7:40 Cross - Strength Add a comment 4.2mi, 45:13 Run - Recovery Run 1) 1mi - 10:48(10:48/mi) 119/128bpm [1286b/mi] 108cal 254/357W 2) 1mi - 10:26(10:26/mi) 115/131bpm [1200b/mi] 100cal 253/357W 3) 0.8mi - 8:46(10:55/mi) 122/137bpm [1332b/mi] 88cal 262/324W 4) 1mi - 10:40(10:40/mi) 118/128bpm [1258b/mi] 101cal 239/333W 5) 0.42mi - 4:33(10:48/mi) 120/125bpm [1296b/mi] 43cal 241/289W Add a comment	0mi, 5:14 Cross - Strength Add a comment 3.1mi, 32:12 Run - Recovery Run 1) 1mi - 10:11(10:11/mi) 129/146bpm [1313b/mi] 109cal 263/382W 2) 1mi - 10:06(10:06/mi) 133/148bpm [1344b/mi] 110cal 261/345W 3) 0.95mi - 9:43(10:16/mi) 137/142bpm [1408b/mi] 106cal 258/337W 4) 0.2mi - 2:12(11:06/mi) 135/139bpm [1498b/mi] 23cal 265/376W Add a comment	0mi, 6:14 Cross - Strength Add a comment 1.8mi, 17:52 Run - Warm Down 1) 1mi - 9:54(9:54/mi) 134/139bpm [1328b/mi] 109cal 262/364W 2) 0.78mi - 7:57(10:13/mi) 128/141bpm [1307b/mi] 86cal 260/332W Add a comment 3.3mi, 26:31 Run - parkrun 1) 1mi - 8:35(8:35/mi) 135/157bpm [1159b/mi] 100cal 314/433W 2) 1mi - 8:01(8:01/mi) 153/157bpm [1228b/mi] 104cal 321/405W 3) 1mi - 8:03(8:03/mi) 157/164bpm [1264b/mi] 107cal 330/438W 4) 0.25mi - 1:51(7:26/mi) 164/169bpm [1219b/mi] 25cal 355/391W Add a comment 0.5mi, 5:39 Run - Warm Up 1) 0.54mi - 5:39(10:25/mi) 119/129bpm [1241b/mi] 58cal 273/395W Add a comment	0mi, 6:38 Cross - Strength Add a comment 0.4mi, 4:50 Run - Warm Down 1) 0.4mi - 4:50(12:00/mi) 140/148bpm [1679b/mi] 54cal 218/348W Add a comment 0.8mi, 9:52 Run - Strides 1) 0.04mi - 13(6:02/mi) 113/116bpm [682b/mi] 2cal 219/495W 2) 0.06mi - 1:03(16:54/mi) 122/125bpm [2062b/mi] 9cal 162/457W 3) 0.05mi - 16(5:26/mi) 120/125bpm [651b/mi] 3cal 283/512W 4) 0.06mi - 58(16:51/mi) 135/139bpm [2275b/mi] 10cal 174/439W 5) 0.05mi - 16(5:28/mi) 131/136bpm [715b/mi] 3cal 284/478W 6) 0.06mi - 1:01(17:56/mi) 130/138bpm [2331b/mi] 11cal 130/415W 7) 0.05mi - 17(5:57/mi) 119/123bpm [708b/mi] 3cal 285/488W 8) 0.06mi - 1:12(18:53/mi) 126/135bpm [2379b/mi] 12cal 137/433W 9) 0.05mi - 16(5:26/mi) 120/125bpm [651b/mi] 3cal 344/496W 10) 0.06mi - 1:05(16:46/mi) 130/134bpm [2179b/mi] 10cal 158/411W 11) 0.05mi - 16(5:38/mi) 131/137bpm [737b/mi] 3cal 263/473W 12) 0.08mi - 1:34(19:36/mi) 133/140bpm [2606b/mi] 17cal 106/478W 13) 0.05mi - 16(5:44/mi) 133/137bpm [762b/mi] 3cal 264/507W 14) 0.07mi - 1:10(17:08/mi) 130/138bpm [2228b/mi] 12cal 142/434W Add a comment 0.3mi, 5:42 Run - Drills 1) 0.02mi - 17(13:12/mi) 105/106bpm [1386b/mi] 2cal 155/263W 2) 0.03mi - 34(22:04/mi) 115/123bpm [2538b/mi] 4cal 118/233W 3) 0.02mi - 14(11:45/mi) 117/117bpm [1374b/mi] 2cal 4) 0.03mi - 31(20:30/mi) 119/122bpm [2439b/mi] 4cal 87/145W 5) 0.02mi - 16(11:26/mi) 115/119bpm [1315b/mi] 2cal 111/266W 6) 0.03mi - 37(23:13/mi) 120/123bpm [2786b/mi] 5cal 81/251W 7) 0.02mi - 15(12:44/mi) 109/114bpm [1388b/mi] 2cal 144/279W 8) 0.03mi - 34(22:23/mi) 113/120bpm [2529b/mi] 4cal 99/256W 9) 0.02mi - 25(20:31/mi) 109/110bpm [2236b/mi] 3cal 50/131W 10) 0.02mi - 32(23:09/mi) 114/115bpm [2639b/mi] 4cal 80/131W 11) 0.02mi - 13(10:08/mi) 115/119bpm [1165b/mi] 2cal 198/403W 12) 0.03mi - 29(17:41/mi) 123/127bpm [2175b/mi] 4cal 156/330W 13) 0.02mi - 22(19:05/mi) 123/125bpm [2347b/mi] 3cal 159/241W 14) 0.02mi - 23(20:58/mi) 119/121bpm [2495b/mi] 3cal 93/203W Add a comment 5.2mi, 51:05 Run - Easy 1) 1mi - 10:04(10:04/mi) 113/127bpm [1138b/mi] 101cal 282/427W 2) 1mi - 9:41(9:41/mi) 131/143bpm [1268b/mi] 108cal 275/368W 3) 1mi - 9:59(9:59/mi) 133/151bpm [1327b/mi] 110cal 282/381W 4) 0.03mi - 16(10:38/mi) 134/135bpm [1425b/mi] 3cal 327/340W 5) 1mi - 9:57(9:57/mi) 131/146bpm [1303b/mi] 103cal 262/366W 6) 1mi - 9:37(9:37/mi) 133/147bpm [1279b/mi] 105cal 263/384W 7) 0.15mi - 1:31(10:25/mi) 133/135bpm [1386b/mi] 17cal 272/292W Add a comment 0.7mi, 1:22:46 Walk - General 1) 0.69mi - 1:22:46(1:59:10/mi) 69/93bpm [8223b/mi] 172cal 2/79rpm Add a comment	0mi, 22:09 Cross - Strength Add a comment 0.2mi, 2:29 Run - Warm Down 1) 0.21mi - 2:29(11:38/mi) 109/118bpm [1269b/mi] 23cal 242/289W Add a comment 0.6mi, 9:04 Run - Strides 1) 0.02mi - 9(7:18/mi) 85/86bpm [621b/mi] 141/441W 2) 0.04mi - 44(19:59/mi) 83/87bpm [1658b/mi] 3cal 114/446W 3) 0.02mi - 8(6:04/mi) 76/79bpm [461b/mi] 1cal 145/487W 4) 0.04mi - 47(20:20/mi) 79/80bpm [1606b/mi] 5cal 118/456W 5) 0.02mi - 7(6:45/mi) 79/80bpm [533b/mi] 127/382W 6) 0.04mi - 54(21:34/mi) 81/87bpm [1747b/mi] 5cal 96/402W 7) 0.02mi - 8(6:27/mi) 87/88bpm [561b/mi] 1cal 145/451W 8) 0.04mi - 46(20:04/mi) 84/87bpm [1686b/mi] 4cal 99/460W 9) 0.02mi - 8(6:32/mi) 84/85bpm [549b/mi] 1cal 10) 0.05mi - 1:00(21:26/mi) 86/87bpm [1843b/mi] 6cal 108/441W 11) 0.02mi - 9(6:11/mi) 87/90bpm [538b/mi] 1cal 159/449W 12) 0.04mi - 44(19:30/mi) 92/94bpm [1793b/mi] 4cal 137/457W 13) 0.02mi - 9(6:02/mi) 87/89bpm [525b/mi] 1cal 302/467W 14) 0.04mi - 45(21:27/mi) 85/88bpm [1824b/mi] 4cal 119/439W 15) 0.02mi - 9(6:19/mi) 79/81bpm [499b/mi] 1cal 142/453W 16) 0.04mi - 51(23:02/mi) 84/87bpm [1935b/mi] 4cal 112/472W 17) 0.02mi - 9(7:00/mi) 82/83bpm [574b/mi] 1cal 149/445W 18) 0.04mi - 45(20:46/mi) 86/89bpm [1786b/mi] 5cal 105/451W 19) 0.02mi - 9(6:22/mi) 84/87bpm [535b/mi] 1cal 148/450W 20) 0.02mi - 21(18:04/mi) 87/90bpm [1571b/mi] 3cal 88/408W Add a comment 3.3mi, 35:56 Run - Recovery Run 1) 1mi - 11:07(11:07/mi) 116/142bpm [1289b/mi] 112cal 262/428W 2) 1mi - 10:57(10:57/mi) 108/131bpm [1182b/mi] 100cal 243/344W 3) 1mi - 10:36(10:36/mi) 128/141bpm [1357b/mi] 114cal 267/404W 4) 0.32mi - 3:16(10:12/mi) 125/129bpm [1275b/mi] 33cal 266/312W Add a comment	0.6mi, 40:38 Walk - General 1) 0.64mi - 40:38(1:03:44/mi) 79/97bpm [5035b/mi] 129cal 6/97rpm Add a comment 0mi, 20:08 Cross - Strength Add a comment 0.7mi, 8:34 Run - Strides 1) 0.04mi - 15(6:27/mi) 97/99bpm [626b/mi] 1cal 253/525W 2) 0.04mi - 44(16:37/mi) 111/120bpm [1844b/mi] 5cal 164/530W 3) 0.06mi - 23(6:41/mi) 109/112bpm [728b/mi] 4cal 353/534W 4) 0.1mi - 1:37(16:13/mi) 108/127bpm [1751b/mi] 12cal 117/478W 5) 0.06mi - 23(6:12/mi) 90/95bpm [558b/mi] 4cal 368/524W 6) 0.09mi - 1:33(16:25/mi) 108/131bpm [1772b/mi] 11cal 144/461W 7) 0.05mi - 20(6:04/mi) 90/94bpm [545b/mi] 3cal 278/508W 8) 0.09mi - 1:24(16:30/mi) 101/111bpm [1666b/mi] 9cal 135/439W 9) 0.06mi - 20(5:53/mi) 95/100bpm [559b/mi] 3cal 378/524W 10) 0.07mi - 1:07(16:48/mi) 105/112bpm [1764b/mi] 7cal 115/456W 11) 0.03mi - 11(6:26/mi) 103/105bpm [663b/mi] 1cal 230/488W 12) 0.02mi - 16(14:38/mi) 108/109bpm [1580b/mi] 3cal 158/487W Add a comment 3mi, 32:09 Run - Easy 1) 1mi - 10:34(10:34/mi) 122/134bpm [1288b/mi] 110cal 264/366W 2) 1mi - 10:36(10:36/mi) 125/138bpm [1324b/mi] 112cal 263/449W 3) 1mi - 10:54(10:54/mi) 116/132bpm [1264b/mi] 104cal 235/367W 4) 0.01mi - 5(11:03/mi) 115/115bpm [1271b/mi] 1cal 253/255W Add a comment	0mi, 16:06 Cross - Strength Add a comment 4mi, 41:26 Run - Easy 1) 1mi - 10:45(10:45/mi) 118/136bpm [1268b/mi] 107cal 250/364W 2) 1mi - 9:50(9:50/mi) 131/143bpm [1288b/mi] 108cal 273/360W 3) 1mi - 10:04(10:04/mi) 127/140bpm [1278b/mi] 103cal 257/391W 4) 1mi - 10:29(10:29/mi) 135/148bpm [1415b/mi] 114cal 268/365W 5) 0.03mi - 19(10:02/mi) 127/128bpm [1273b/mi] 3cal 322/377W Add a comment
Thu 18th Apr Apr 18	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
0mi, 14:19 Cross - Strength Add a comment 4.7mi, 48:52 Run - Hill Work 1) 1mi - 10:45(10:45/mi) 111/123bpm [1194b/mi] 103cal 285/379W 2) 1mi - 10:03(10:03/mi) 123/129bpm [1236b/mi] 103cal 288/367W 3) 1mi - 10:06(10:06/mi) 123/129bpm [1242b/mi] 97cal 234/338W 4) 1mi - 10:23(10:23/mi) 125/129bpm [1299b/mi] 105cal 258/394W 5) 0.73mi - 7:35(10:23/mi) 128/133bpm [1330b/mi] 78cal 255/317W Add a comment	0mi, 9:32 Cross - Strength Add a comment 0.6mi, 15:21 Walk - General 1) 0.55mi - 15:21(27:46/mi) 73/83bpm [2026b/mi] 55cal 41/50rpm Add a comment 2.4mi, 44:19 Walk - General 1) 1mi - 16:30(16:30/mi) 75/87bpm [1238b/mi] 90cal 60/66rpm 2) 1mi - 19:45(19:45/mi) 81/96bpm [1600b/mi] 101cal 52/67rpm 3) 0.43mi - 8:04(18:41/mi) 92/97bpm [1719b/mi] 41cal 48/66rpm Add a comment 4.6mi, 44:47 Run - Easy 1) 1mi - 10:26(10:26/mi) 111/125bpm [1158b/mi] 104cal 265/342W 2) 1mi - 9:28(9:28/mi) 120/128bpm [1135b/mi] 98cal 263/385W 3) 0.33mi - 3:07(9:27/mi) 129/136bpm [1219b/mi] 35cal 314/369W 4) 1mi - 9:52(9:52/mi) 129/135bpm [1272b/mi] 106cal 295/420W 5) 1mi - 9:33(9:33/mi) 128/134bpm [1223b/mi] 102cal 275/312W 6) 0.25mi - 2:22(9:40/mi) 130/133bpm [1256b/mi] 26cal 258/329W Add a comment	0mi, 15:59 Cross - Strength Add a comment 0.2mi, 6:57 Walk - General 1) 0.22mi - 6:57(32:06/mi) 95/105bpm [3049b/mi] 34cal 31/71rpm Add a comment 0.2mi, 23:18 Walk - General 1) 0.21mi - 23:18(1:52:59/mi) 68/92bpm [7683b/mi] 60cal 10/59rpm Add a comment 2.6mi, 36:31 Run - Recovery Run 1) 0.5mi - 8:39(17:19/mi) 123/134bpm [2131b/mi] 73cal 136/216W 2) 0.51mi - 5:03(10:00/mi) 144/154bpm [1440b/mi] 59cal 262/340W 3) 0.5mi - 8:21(16:49/mi) 121/152bpm [2035b/mi] 58cal 136/282W 4) 0.5mi - 5:13(10:25/mi) 135/141bpm [1407b/mi] 58cal 259/309W 5) 0.5mi - 8:40(17:26/mi) 110/139bpm [1918b/mi] 51cal 114/264W 6) 0.05mi - 35(11:25/mi) 114/122bpm [1301b/mi] 4cal 185/216W Add a comment 14mi, 2:09:57 Run - parkrun 27:13 parkrun in the middle of a long run! 1) 1mi - 9:16(9:16/mi) 125/135bpm [1157b/mi] 102cal 281/367W 2) 1mi - 9:23(9:23/mi) 129/136bpm [1210b/mi] 103cal 275/352W 3) 1mi - 9:49(9:49/mi) 124/134bpm [1216b/mi] 99cal 249/342W 4) 1mi - 9:26(9:26/mi) 125/129bpm [1179b/mi] 96cal 267/329W 5) 1mi - 9:43(9:43/mi) 132/145bpm [1282b/mi] 106cal 263/338W 6) 1mi - 8:57(8:57/mi) 138/142bpm [1235b/mi] 103cal 279/324W 7) 0.76mi - 6:57(9:11/mi) 142/146bpm [1304b/mi] 82cal 284/329W 8) 1mi - 8:41(8:41/mi) 141/157bpm [1224b/mi] 106cal 305/432W 9) 1mi - 8:19(8:19/mi) 154/160bpm [1281b/mi] 107cal 306/366W 10) 1mi - 8:21(8:21/mi) 159/165bpm [1328b/mi] 110cal 310/436W 11) 0.24mi - 1:53(7:43/mi) 165/166bpm [1274b/mi] 26cal 319/344W 12) 0.05mi - 35(12:31/mi) 123/166bpm [1539b/mi] 6cal 226/343W 13) 1mi - 9:48(9:48/mi) 143/152bpm [1401b/mi] 112cal 274/396W 14) 1mi - 9:38(9:38/mi) 148/152bpm [1425b/mi] 113cal 271/311W 15) 1mi - 9:42(9:42/mi) 148/153bpm [1436b/mi] 116cal 273/338W 16) 0.98mi - 9:30(9:40/mi) 150/153bpm [1450b/mi] 110cal 273/320W Add a comment	4.6mi, 43:48 Run - Easy 1) 1mi - 10:07(10:07/mi) 117/133bpm [1184b/mi] 104cal 272/372W 2) 1mi - 9:17(9:17/mi) 129/139bpm [1197b/mi] 104cal 259/343W 3) 0.37mi - 3:36(9:50/mi) 140/148bpm [1378b/mi] 42cal 271/334W 4) 1mi - 9:35(9:35/mi) 145/158bpm [1390b/mi] 115cal 286/385W 5) 1mi - 9:26(9:26/mi) 147/153bpm [1388b/mi] 115cal 289/440W 6) 0.2mi - 1:46(9:03/mi) 152/153bpm [1376b/mi] 22cal 295/396W Add a comment 0mi, 15:20 Cross - Strength Add a comment	0mi, 28:05 Cross - Strength Add a comment 0.4mi, 3:40 Run - Easy 1) 0.35mi - 3:40(10:35/mi) 112/127bpm [1185b/mi] 36cal 268/389W Add a comment 2.7mi, 29:47 Run - Recovery Run 1) 1mi - 10:52(10:52/mi) 113/128bpm [1227b/mi] 105cal 239/351W 2) 1mi - 11:19(11:19/mi) 120/142bpm [1357b/mi] 111cal 251/353W 3) 0.08mi - 50(10:15/mi) 123/125bpm [1260b/mi] 8cal 238/267W 4) 0.66mi - 6:47(10:19/mi) 122/137bpm [1260b/mi] 70cal 263/334W Add a comment	0mi, 19:31 Cross - Strength Add a comment 6mi, 54:37 Run - Intervals 8x1 min off 3 1) 1mi - 9:55(9:55/mi) 123/140bpm [1219b/mi] 107cal 269/366W 2) 0.54mi - 5:05(9:21/mi) 133/140bpm [1244b/mi] 59cal 298/387W 3) 0.16mi - 1:00(6:17/mi) 143/152bpm [898b/mi] 13cal 317/361W 4) 0.31mi - 3:00(9:50/mi) 151/158bpm [1485b/mi] 39cal 335/386W 5) 0.16mi - 1:00(6:26/mi) 156/163bpm [1004b/mi] 14cal 354/423W 6) 0.34mi - 3:00(8:57/mi) 145/164bpm [1297b/mi] 36cal 273/387W 7) 0.16mi - 1:00(6:17/mi) 143/158bpm [898b/mi] 13cal 363/410W 8) 0.28mi - 3:00(10:34/mi) 155/161bpm [1639b/mi] 38cal 327/403W 9) 0.16mi - 1:00(6:09/mi) 130/156bpm [800b/mi] 13cal 262/408W 10) 0.34mi - 3:00(8:46/mi) 153/160bpm [1341b/mi] 38cal 294/377W 11) 0.16mi - 1:00(6:06/mi) 132/157bpm [806b/mi] 13cal 318/453W 12) 0.34mi - 3:00(8:46/mi) 147/158bpm [1288b/mi] 37cal 264/288W 13) 0.15mi - 1:00(6:31/mi) 158/167bpm [1030b/mi] 14cal 356/400W 14) 0.3mi - 3:00(10:10/mi) 145/169bpm [1473b/mi] 35cal 252/421W 15) 0.14mi - 1:00(7:00/mi) 160/165bpm [1121b/mi] 14cal 276/451W 16) 0.28mi - 3:00(10:48/mi) 146/167bpm [1576b/mi] 34cal 206/347W 17) 0.15mi - 1:00(6:40/mi) 165/172bpm [1101b/mi] 15cal 426/503W 18) 0.96mi - 10:00(10:24/mi) 146/173bpm [1518b/mi] 115cal 261/360W 19) 0.05mi - 35(10:56/mi) 149/154bpm [1630b/mi] 7cal 216/282W 20) 0mi - 2(12:25/mi) 143/143bpm [1774b/mi] 1cal 224/226W Add a comment	2.4mi, 23:47 Run - Easy 1) 1mi - 9:52(9:52/mi) 129/142bpm [1272b/mi] 110cal 267/384W 2) 1mi - 9:46(9:46/mi) 136/145bpm [1328b/mi] 111cal 281/352W 3) 0.42mi - 4:09(9:49/mi) 143/147bpm [1404b/mi] 49cal 286/350W Add a comment 3.2mi, 33:05 Run - Easy 1) 1mi - 9:55(9:55/mi) 123/137bpm [1219b/mi] 106cal 270/397W 2) 1mi - 9:43(9:43/mi) 138/145bpm [1341b/mi] 117cal 277/421W 3) 0.48mi - 4:40(9:44/mi) 135/141bpm [1313b/mi] 53cal 260/343W 4) 0.67mi - 6:42(10:01/mi) 134/141bpm [1341b/mi] 75cal 263/349W 5) 0.05mi - 2:05(45:33/mi) 106/131bpm [4828b/mi] 9cal 4/257W Add a comment 0.4mi, 9:07 Walk - General 1) 0.35mi - 9:07(25:43/mi) 63/81bpm [1620b/mi] 35cal 39/118rpm Add a comment 0mi, 1:16:26 Cross - Yoga 1) 0mi - 1:16:26(0/mi) 64/107bpm [INFb/mi] 147cal Add a comment 0.3mi, 5:13 Walk - General 1) 0.27mi - 5:13(19:02/mi) 73/85bpm [1389b/mi] 28cal 48/68rpm Add a comment
Thu 25th Apr Apr 25	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
0mi, 15:49 Cross - Strength Add a comment 4.4mi, 43:58 Run - Recovery Run 1) 1mi - 10:11(10:11/mi) 116/134bpm [1182b/mi] 104cal 277/380W 2) 1mi - 9:56(9:56/mi) 115/131bpm [1143b/mi] 98cal 262/376W 3) 0.26mi - 2:52(10:55/mi) 131/137bpm [1430b/mi] 32cal 273/310W 4) 1mi - 10:00(10:00/mi) 118/132bpm [1181b/mi] 99cal 254/370W 5) 1mi - 9:53(9:53/mi) 128/134bpm [1266b/mi] 106cal 290/392W 6) 0.1mi - 1:04(11:01/mi) 117/120bpm [1289b/mi] 11cal 244/287W Add a comment	0mi, 16:47 Cross - Strength Add a comment 0.2mi, 3:22 Run - Strides 1) 0.03mi - 10(6:12/mi) 117/118bpm [726b/mi] 1cal 109/509W 2) 0.01mi - 29(43:11/mi) 124/130bpm [5356b/mi] 5cal 76/505W 3) 0.02mi - 8(5:51/mi) 123/123bpm [720b/mi] 1cal 120/496W 4) 0.01mi - 20(29:03/mi) 126/127bpm [3660b/mi] 4cal 120/503W 5) 0.02mi - 8(6:12/mi) 123/124bpm [762b/mi] 1cal 129/524W 6) 0.02mi - 39(30:37/mi) 122/126bpm [3736b/mi] 6cal 79/539W 7) 0.03mi - 11(6:38/mi) 116/118bpm [769b/mi] 2cal 193/507W 8) 0.02mi - 1:18(1:06:24/mi) 118/127bpm [7835b/mi] 12cal 21/481W Add a comment 0.3mi, 5:26 Run - Drills 1) 0.02mi - 18(12:15/mi) 89/92bpm [1090b/mi] 2cal 152/283W 2) 0mi - 14(1:41:36/mi) 91/92bpm [9246b/mi] 1cal 11/148W 3) 0.02mi - 18(12:00/mi) 96/104bpm [1153b/mi] 2cal 155/329W 4) 0.01mi - 22(52:14/mi) 111/119bpm [5798b/mi] 3cal 56/324W 5) 0.02mi - 17(11:38/mi) 114/117bpm [1326b/mi] 3cal 162/293W 6) 0mi - 16(1:07:16/mi) 109/113bpm [7333b/mi] 2cal 63/265W 7) 0.02mi - 26(18:15/mi) 111/113bpm [2025b/mi] 3cal 72/171W 8) 0mi - 14(2:23:40/mi) 110/117bpm [15804b/mi] 2cal 14/100W 9) 0.02mi - 26(18:00/mi) 123/123bpm [2214b/mi] 4cal 54/112W 10) 0.01mi - 23(1:15:13/mi) 121/123bpm [9101b/mi] 4cal 6/66W 11) 0.02mi - 13(9:17/mi) 125/131bpm [1161b/mi] 2cal 189/432W 12) 0.01mi - 19(36:31/mi) 131/138bpm [4784b/mi] 4cal 55/363W 13) 0.02mi - 16(11:50/mi) 132/133bpm [1561b/mi] 3cal 156/332W 14) 0.01mi - 18(36:50/mi) 130/133bpm [4789b/mi] 3cal 50/310W 15) 0.02mi - 15(11:07/mi) 120/124bpm [1334b/mi] 2cal 115/386W 16) 0.01mi - 13(41:24/mi) 120/120bpm [4969b/mi] 2cal 66/299W 17) 0.03mi - 29(18:25/mi) 118/121bpm [2174b/mi] 4cal 160/258W 18) 0mi - 10(46:06/mi) 125/127bpm [5762b/mi] 2cal 53/203W Add a comment 3.8mi, 33:53 Run - Steady-State 1) 1mi - 9:15(9:15/mi) 118/134bpm [1092b/mi] 100cal 285/345W 2) 1mi - 8:40(8:40/mi) 131/138bpm [1135b/mi] 102cal 290/345W 3) 1mi - 8:54(8:54/mi) 126/139bpm [1121b/mi] 102cal 296/382W 4) 0.48mi - 4:11(8:43/mi) 123/128bpm [1073b/mi] 44cal 302/326W 5) 0.32mi - 2:53(9:04/mi) 119/127bpm [1078b/mi] 33cal 275/289W Add a comment	0mi, 17:03 Cross - Strength Add a comment 5.4mi, 48:00 Run - Intervals 1) 0.97mi - 10:00(10:19/mi) 120/142bpm [1238b/mi] 104cal 264/383W 2) 0.66mi - 5:00(7:31/mi) 138/153bpm [1038b/mi] 58cal 326/385W 3) 0.19mi - 2:00(10:32/mi) 139/152bpm [1464b/mi] 23cal 226/295W 4) 0.65mi - 5:00(7:41/mi) 142/159bpm [1090b/mi] 65cal 339/434W 5) 0.13mi - 2:00(15:01/mi) 127/160bpm [1907b/mi] 17cal 156/354W 6) 0.68mi - 5:00(7:19/mi) 152/164bpm [1113b/mi] 69cal 338/486W 7) 0.23mi - 2:00(8:36/mi) 157/164bpm [1350b/mi] 26cal 309/363W 8) 0.68mi - 5:00(7:19/mi) 164/167bpm [1201b/mi] 71cal 346/489W 9) 0.96mi - 10:00(10:26/mi) 140/167bpm [1461b/mi] 113cal 252/384W 10) 0.21mi - 2:00(9:36/mi) 143/148bpm [1374b/mi] 24cal 269/303W Add a comment 0.3mi, 10:19 Walk - General 1) 1mi - 14:01(14:01/mi) 90/105bpm [1261b/mi] 63cal 21/80rpm 2) 0mi - 3(9:39/mi) 74/75bpm [714b/mi] Add a comment 0.3mi, 7:51 Walk - General 1) 0.25mi - 7:51(31:27/mi) 73/89bpm [2296b/mi] 31cal 36/65rpm Add a comment	0mi, 24:55 Cross - Strength Add a comment 4.4mi, 46:08 Run - Recovery Run 1) 1mi - 10:15(10:15/mi) 106/121bpm [1087b/mi] 100cal 276/384W 2) 1mi - 10:35(10:35/mi) 125/143bpm [1323b/mi] 112cal 282/400W 3) 0.93mi - 9:10(9:54/mi) 118/129bpm [1169b/mi] 93cal 260/345W 4) 0.39mi - 5:18(13:33/mi) 107/119bpm [1449b/mi] 40cal 191/367W 5) 1mi - 9:55(9:55/mi) 119/125bpm [1180b/mi] 99cal 263/335W 6) 0.08mi - 55(12:09/mi) 122/122bpm [1481b/mi] 8cal 233/324W Add a comment	0.2mi, 3:53 Walk - General 1) 0.17mi - 3:53(22:56/mi) 88/96bpm [2018b/mi] 20cal 45/65rpm Add a comment 0.1mi, 1:46 Walk - General 1) 0.11mi - 1:46(16:33/mi) 104/110bpm [1721b/mi] 11cal 62/69rpm Add a comment 0mi, 30:59 Cross - Strength Add a comment 4.4mi, 49:36 Run - Recovery Run 1) 1mi - 9:49(9:49/mi) 123/138bpm [1208b/mi] 106cal 263/373W 2) 1mi - 11:57(11:57/mi) 123/138bpm [1470b/mi] 115cal 228/355W 3) 1mi - 13:00(13:00/mi) 107/124bpm [1391b/mi] 102cal 208/376W 4) 1mi - 10:41(10:41/mi) 113/123bpm [1206b/mi] 100cal 251/344W 5) 0.41mi - 4:09(10:05/mi) 119/121bpm [1200b/mi] 40cal 265/336W Add a comment	2.2mi, 51:53 Walk - General 1) 1mi - 29:40(29:40/mi) 107/133bpm [3175b/mi] 174cal 36/79rpm 2) 1mi - 18:47(18:47/mi) 113/123bpm [2123b/mi] 99cal 54/65rpm 3) 0.18mi - 3:25(18:30/mi) 114/117bpm [2110b/mi] 16cal 57/64rpm Add a comment 3.1mi, 29:28 Run - Intervals 15 min warm up then 5x15s off 2. 1) 1mi - 9:36(9:36/mi) 118/128bpm [1132b/mi] 104cal 268/334W 2) 0.57mi - 5:15(9:17/mi) 129/135bpm [1197b/mi] 60cal 274/311W 3) 0.04mi - 15(5:54/mi) 108/132bpm [636b/mi] 3cal 225/450W 4) 0.18mi - 2:00(11:13/mi) 126/132bpm [1414b/mi] 21cal 238/383W 5) 0.04mi - 15(5:51/mi) 117/119bpm [684b/mi] 3cal 334/412W 6) 0.21mi - 2:00(9:38/mi) 136/142bpm [1310b/mi] 24cal 302/414W 7) 0.05mi - 15(5:21/mi) 139/140bpm [743b/mi] 3cal 310/349W 8) 0.21mi - 2:00(9:33/mi) 146/152bpm [1395b/mi] 24cal 295/382W 9) 0.05mi - 15(5:21/mi) 138/139bpm [739b/mi] 3cal 330/391W 10) 0.18mi - 2:00(10:57/mi) 136/147bpm [1489b/mi] 22cal 216/356W 11) 0.05mi - 15(5:22/mi) 134/135bpm [719b/mi] 3cal 364/443W 12) 0.49mi - 5:00(10:12/mi) 137/154bpm [1398b/mi] 57cal 266/406W 13) 0.03mi - 22(13:02/mi) 128/131bpm [1668b/mi] 4cal 203/237W Add a comment	0.2mi, 7:07 Walk - General 1) 0.23mi - 7:07(31:14/mi) 110/118bpm [3436b/mi] 56cal 34/58rpm Add a comment 6.2mi, 46:31 Run - Race 1) 1mi - 7:59(7:59/mi) 136/152bpm [1085b/mi] 97cal 324/398W 2) 1mi - 7:56(7:56/mi) 148/154bpm [1174b/mi] 103cal 334/426W 3) 1mi - 7:23(7:23/mi) 149/155bpm [1099b/mi] 97cal 340/375W 4) 1mi - 7:21(7:21/mi) 147/152bpm [1081b/mi] 95cal 337/360W 5) 1mi - 7:17(7:17/mi) 143/151bpm [1042b/mi] 91cal 349/383W 6) 1mi - 7:04(7:04/mi) 145/156bpm [1025b/mi] 89cal 351/456W 7) 0.23mi - 1:31(6:32/mi) 147/149bpm [960b/mi] 19cal 377/400W Add a comment 0.5mi, 6:12 Run - Warm Up 1) 0.52mi - 6:12(11:54/mi) 122/136bpm [1451b/mi] 61cal 214/330W Add a comment 0.7mi, 17:13 Walk - General 1) 0.7mi - 17:13(24:32/mi) 95/115bpm [2330b/mi] 101cal 36/72rpm Add a comment 0.4mi, 14:15 Walk - General 1) 0.4mi - 14:15(35:55/mi) 84/109bpm [3017b/mi] 61cal 29/73rpm Add a comment 0mi, 1:17:11 Cross - Yoga Add a comment 0.3mi, 6:00 Walk - General 1) 0.27mi - 6:00(21:54/mi) 82/102bpm [1796b/mi] 32cal 43/112rpm Add a comment
Thu 2nd May May 2	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
0mi, 4:54 Cross - Strength Add a comment 4.1mi, 48:05 Run - Recovery Run 1) 1mi - 11:01(11:01/mi) 115/134bpm [1266b/mi] 105cal 230/447W 2) 1mi - 13:40(13:40/mi) 112/134bpm [1531b/mi] 111cal 187/345W 3) 1mi - 10:16(10:16/mi) 127/140bpm [1303b/mi] 109cal 264/362W 4) 1mi - 11:36(11:36/mi) 135/146bpm [1565b/mi] 118cal 230/358W 5) 0.13mi - 1:33(12:09/mi) 127/132bpm [1544b/mi] 14cal 213/259W Add a comment	0mi, 25:40 Cross - Strength Add a comment 3.1mi, 30:33 Run - Recovery Run 1) 1mi - 10:06(10:06/mi) 121/131bpm [1223b/mi] 108cal 260/321W 2) 1mi - 9:36(9:36/mi) 130/135bpm [1248b/mi] 109cal 267/393W 3) 0.03mi - 18(9:09/mi) 134/134bpm [1225b/mi] 3cal 251/276W 4) 1mi - 9:51(9:51/mi) 133/138bpm [1309b/mi] 112cal 261/325W 5) 0.07mi - 42(10:28/mi) 136/137bpm [1424b/mi] 8cal 254/259W Add a comment	0mi, 20:27 Cross - Strength Add a comment 0.7mi, 6:57 Run - Warm Down 1) 0.68mi - 6:57(10:15/mi) 137/144bpm [1404b/mi] 82cal 264/325W Add a comment 3.3mi, 25:12 Run - parkrun 1) 1mi - 8:02(8:02/mi) 144/160bpm [1158b/mi] 101cal 324/455W 2) 1mi - 7:41(7:41/mi) 160/163bpm [1228b/mi] 106cal 331/380W 3) 1mi - 7:41(7:41/mi) 164/170bpm [1259b/mi] 108cal 333/439W 4) 0.25mi - 1:48(7:19/mi) 169/170bpm [1236b/mi] 27cal 344/390W Add a comment 0.6mi, 7:18 Run - Warm Up 1) 0.63mi - 7:18(11:38/mi) 119/134bpm [1384b/mi] 74cal 236/328W Add a comment	0mi, 23:46 Cross - Strength Add a comment 6.1mi, 1:03:34 Run - Easy 1) 1mi - 10:15(10:15/mi) 131/149bpm [1343b/mi] 116cal 274/357W 2) 1mi - 10:44(10:44/mi) 133/147bpm [1428b/mi] 119cal 262/385W 3) 1mi - 10:20(10:20/mi) 120/135bpm [1240b/mi] 107cal 259/386W 4) 1mi - 10:28(10:28/mi) 135/141bpm [1414b/mi] 116cal 262/375W 5) 1mi - 10:08(10:08/mi) 130/136bpm [1317b/mi] 107cal 250/357W 6) 1mi - 10:28(10:28/mi) 133/137bpm [1393b/mi] 110cal 256/376W 7) 0.1mi - 1:10(11:49/mi) 131/133bpm [1547b/mi] 12cal 244/335W Add a comment	0mi, 10:02 Cross - Strength Add a comment 6.4mi, 1:10:19 Run - Recovery Run 1) 1mi - 9:57(9:57/mi) 116/135bpm [1155b/mi] 102cal 250/365W 2) 1mi - 10:52(10:52/mi) 133/149bpm [1444b/mi] 124cal 263/372W 3) 1mi - 12:07(12:07/mi) 122/144bpm [1478b/mi] 115cal 220/379W 4) 1mi - 9:49(9:49/mi) 135/144bpm [1326b/mi] 112cal 275/366W 5) 1mi - 12:35(12:35/mi) 113/135bpm [1422b/mi] 100cal 197/368W 6) 1mi - 11:19(11:19/mi) 121/141bpm [1370b/mi] 115cal 225/385W 7) 0.35mi - 3:39(10:24/mi) 125/136bpm [1299b/mi] 38cal 259/332W Add a comment 0mi, 37:01 Cross - Other 1) 0mi - 37:01(0/mi) 97/154bpm [INFb/mi] 205cal Add a comment	0mi, 24:59 Cross - Strength 1) 0mi - 24:59(0/mi) 98/133bpm [INFb/mi] 143cal Add a comment 0.3mi, 6:43 Run - Drills 1) 0.03mi - 20(13:28/mi) 101/102bpm [1360b/mi] 2cal 92/261W 2) 0.01mi - 16(25:42/mi) 104/105bpm [2673b/mi] 2cal 66/268W 3) 0.02mi - 15(11:21/mi) 106/113bpm [1203b/mi] 2cal 95/302W 4) 0.01mi - 24(1:13:28/mi) 123/130bpm [9036b/mi] 4cal 22/279W 5) 0.02mi - 16(12:36/mi) 113/114bpm [1424b/mi] 2cal 176/334W 6) 0.01mi - 16(40:50/mi) 119/127bpm [4858b/mi] 2cal 90/288W 7) 0.02mi - 27(20:14/mi) 129/133bpm [2611b/mi] 5cal 43/131W 8) 0.01mi - 21(55:32/mi) 131/133bpm [7275b/mi] 4cal 11/79W 9) 0.03mi - 15(9:31/mi) 133/140bpm [1267b/mi] 3cal 177/428W 10) 0.01mi - 13(24:59/mi) 144/145bpm [3597b/mi] 3cal 110/344W 11) 0.02mi - 44(35:19/mi) 135/143bpm [4767b/mi] 9cal 2/45W 12) 0.01mi - 15(36:02/mi) 134/134bpm [4829b/mi] 3cal 13) 0.02mi - 30(20:04/mi) 133/135bpm [2669b/mi] 5cal 163/224W 14) 0.08mi - 2:11(26:15/mi) 120/128bpm [3149b/mi] 19cal 56/172W Add a comment 0.5mi, 6:44 Run - Strides 1) 0.05mi - 19(5:55/mi) 104/107bpm [615b/mi] 2cal 312/486W 2) 0.02mi - 33(31:39/mi) 126/139bpm [3987b/mi] 6cal 51/454W 3) 0.05mi - 18(5:51/mi) 136/138bpm [797b/mi] 4cal 318/532W 4) 0.03mi - 53(25:41/mi) 139/149bpm [3569b/mi] 11cal 52/474W 5) 0.05mi - 16(5:48/mi) 117/118bpm [678b/mi] 2cal 299/486W 6) 0.02mi - 46(33:07/mi) 133/144bpm [4405b/mi] 9cal 51/412W 7) 0.05mi - 18(6:11/mi) 126/130bpm [778b/mi] 3cal 291/496W 8) 0.02mi - 57(46:03/mi) 133/146bpm [6124b/mi] 11cal 47/509W 9) 0.05mi - 19(5:55/mi) 115/118bpm [680b/mi] 3cal 285/510W 10) 0.12mi - 2:04(17:18/mi) 117/140bpm [2024b/mi] 17cal 130/421W Add a comment 3.7mi, 37:14 Run - Easy 1) 1mi - 9:47(9:47/mi) 116/131bpm [1135b/mi] 102cal 261/344W 2) 1mi - 9:38(9:38/mi) 129/139bpm [1243b/mi] 109cal 269/413W 3) 1mi - 10:24(10:24/mi) 126/134bpm [1311b/mi] 110cal 252/346W 4) 0.71mi - 7:24(10:21/mi) 128/134bpm [1325b/mi] 79cal 250/319W Add a comment 0mi, 13:54 Cross - Strength Add a comment	5.3mi, 51:24 Run - Easy 1) 1mi - 9:54(9:54/mi) 112/131bpm [1108b/mi] 101cal 276/343W 2) 1mi - 9:38(9:38/mi) 128/134bpm [1234b/mi] 109cal 273/362W 3) 1mi - 9:52(9:52/mi) 128/137bpm [1263b/mi] 109cal 266/405W 4) 1mi - 9:42(9:42/mi) 134/142bpm [1300b/mi] 111cal 278/393W 5) 1mi - 9:45(9:45/mi) 136/145bpm [1327b/mi] 110cal 280/437W 6) 0.25mi - 2:32(9:58/mi) 135/138bpm [1347b/mi] 28cal 265/372W Add a comment 0.4mi, 5:48 Walk - General 1) 0.35mi - 5:48(16:29/mi) 81/104bpm [1336b/mi] 33cal 58/95rpm Add a comment 0mi, 1:15:54 Cross - Yoga Add a comment

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