posty john

M60 Lancashire

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About Me
14 years running and pbs long gone, Now not a member of a club for the 1st time but enjoying my running just as much Show More...

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Recent Blogs
The road to London	Apr 2016
Blackpool Marathon	May 2015
ChestervMarathon	Oct 2013
Injury	Apr 2013
Brathay Winderemere Marathon	May 2012

My parkrun
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Recent Training
7th May	General	7mi	59:31
6th May	General	6.5mi	1:00:01
5th May	General	2.5mi	57:26
5th May	General	11mi	1:40:24
4th May	General	1.3mi	11:46

12 Month Benchmarks	Run
Mile	6:39
5k	21:02
5mi	37:33
10k	46:42
10mi	1:15:45
Half	1:58:24

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2024 Targets	Set your targets
Run 2000

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Buddies (13)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2007	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	PB	WB
5km	3					18:03 80.30									23:21 67.39		18:03 5:49/mi	80.30
10km	8		33:44 83.16			35:10 83.78		38:33 77.07	38:57 77.59	41:35 73.30		39:41 78.17		42:32 74.24			33:44 5:26/mi	83.78
7mi	1													50:12 71.39			50:12 7:10/mi	71.39
10mi	12		57:55 79.97			59:25 81.95	1:01:21 80.05	1:02:56 78.71	1:08:03 73.43	1:03:59 78.79	1:07:02 75.87		1:10:59 72.96			1:16:14 71.17	57:55 5:48/mi	81.95
13.1mi	9							1:23:09 78.83	1:29:04 74.25		1:29:05 75.58	1:30:31 75.06		1:38:06 70.54			1:23:09 6:21/mi	78.83
20mi	2				2:02:02 82.29		2:03:31 82.72										2:02:02 6:06/mi	82.72
24mi	1								4:38:17 45.00								4:38:17 11:36/mi	45.00
26.2mi	11	2:48:44 75.48	2:42:44 78.90	2:44:42 79.27	2:45:30 80.91	2:49:48 79.54	2:51:05 79.64	3:02:40 75.24		3:10:49 73.32	3:06:33 75.67						2:42:44 6:13/mi	80.91
50km	1								4:36:00 61.78								4:36:00 8:53/mi	61.78

2023		Result	WAVA	Distance
3 Dec	Myerscough 10 SB	1:16:14	71.17	10mi
2022		Result	WAVA	Distance
29 Jan	Morecambe Prom parkrun		0.00	5km
22 Jan	Morecambe Prom parkrun SB	23:21	67.39	5km
15 Jan	Morecambe Prom parkrun	23:47	66.16	5km
2020		Result	WAVA	Distance
6 Jun	Fetch Virtual Weekend Half Marathon		0.00	13.1mi
2019		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:38:06	70.54	13.1mi
16 Jun	Freckleton Half Marathon	1:38:53	69.98	13.1mi
14 Apr	3 Bridges 10k SB	42:32	74.24	10km
24 Mar	Garstang Gallop PB	50:12	71.39	7mi
2018		Result	WAVA	Distance
5 Aug	Riverside 10m SB	1:10:59	72.96	10mi
2017		Result	WAVA	Distance
14 May	Leeds half marathon SB	1:30:31	75.06	13.1mi
25 Mar	Lancaster 10k SB	39:41	78.17	10km
8 Jan	Garstang 10K	40:21	76.20	10km
2016		Result	WAVA	Distance
4 Dec	Guys 10	1:07:18	75.57	10mi
6 Nov	JWK Solicitors Lancaster Half Marathon SB	1:29:05	75.58	13.1mi
4 Sep	Garstang Half Marathon	1:29:27	75.27	13.1mi
7 Aug	Prudent Riverside 10 miles morecambe SB	1:07:02	75.87	10mi
26 Jun	Jwk morecamve half marathon	1:30:42	74.23	13.1mi
24 Apr	London Marathon SB	3:06:33	75.67	26.2mi
2015		Result	WAVA	Distance
27 Sep	Run Preston 10K SB	41:35	73.30	10km
26 Apr	Blackpool Marathon SB	3:10:49	73.32	26.2mi
3 Apr	Caldervale 10 Mile Road Race SB	1:03:59	78.79	10mi
2014		Result	WAVA	Distance
16 Nov	Preston 10 Mile SB	1:08:03	73.43	10mi
16 Jul	Lancaster 10k SB	38:57	77.59	10km
11 May	Morecambe Half Marathon SB	1:29:04	74.25	13.1mi
23 Mar	Canalathon PB	4:36:00	61.78	50km
26 Jan	That's Lyth PB	4:38:17	45.00	24mi
2013		Result	WAVA	Distance
1 Dec	Guy's 10 SB	1:02:56	78.71	10mi
6 Oct	MBNA Chester Marathon SB	3:02:40	75.24	26.2mi
7 Jul	Lakeland Trails Coniston Half-Marathon	1:58:09	55.48	13.1mi
3 Mar	Haweswater Half Marathon PB	1:23:09	78.83	13.1mi
27 Jan	Chernobyl 10k SB	38:33	77.07	10km
2012		Result	WAVA	Distance
28 Oct	Preston Guild Marathon SB	2:51:05	79.64	26.2mi
20 May	Brathay Windermere Marathon	2:53:24	78.57	26.2mi
6 Apr	Caldervale 10 mile Road Race SB	1:01:21	80.04	10mi
4 Mar	Trimpell 20 SB	2:03:31	82.72	20mi
2011		Result	WAVA	Distance
4 Dec	Guys 10 mile Road Race	1:00:17	80.77	10mi
6 Nov	Derwentwater 10	1:01:27	79.24	10mi
7 Aug	Wagon & Horses 10 mile SB	59:25	81.95	10mi
20 Jul	Lancaster 10K SB	35:10	83.78	10km
5 Jul	20 Barriers	37:40	62.64	5mi
3 Jul	Keep on Ticking PB	18:03	80.30	5km
17 Apr	London Marathon SB	2:49:48	79.54	26.2mi
2010		Result	WAVA	Distance
7 Nov	ING New York City Marathon	2:50:59	78.31	26.2mi
25 Apr	London Marathon SB	2:45:30	80.91	26.2mi
14 Mar	Trimpell 20 PB	2:02:02	82.29	20mi
2007		Result	WAVA	Distance
23 Sep	Anglesey Marathon SB	2:44:42	79.27	26.2mi
2005		Result	WAVA	Distance
4 Dec	Ulverston Xmas Pudding 10K PB	33:44	83.16	10km
20 Nov	Preston 10 PB	57:55	79.97	10mi
17 Apr	London Marathon PB	2:42:44	78.90	26.2mi
2004		Result	WAVA	Distance
18 Apr	London Marathon SB	2:48:44	75.48	26.2mi

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	10	41	15	2	0	0	0	0	0	0	0	69
2024	197	50	149	195	53	0	0	0	0	0	0	0	644
2023	0	0	2	0	7	0	0	10	0	0	0	0	19
2023	238	197	248	251	249	192	228	239	203	218	221	201	2685
2022	8	0	20	62	0	0	0	4	5	0	0	0	98
2022	139	157	180	80	204	150	170	234	194	227	214	220	2169
2022	0	0	0	0	0	2	0	0	0	0	0	0	2
2021	0	0	0	0	0	0	0	0	0	6	0	0	6
2021	186	201	226	209	181	203	211	172	56	27	29	98	1798
2020	244	65	204	207	228	220	232	227	192	203	221	112	2356
2019	229	170	227	232	265	236	241	236	86	204	131	225	2482
2018	46	106	181	178	209	148	209	243	199	167	215	211	2112
2017	218	145	251	226	161	132	89	21	9	40	56	106	1456
2017	0	0	0	0	10	0	0	11	0	0	0	0	21
2016	194	179	293	214	272	182	237	270	219	229	233	234	2757
2016	0	0	0	0	43	0	0	0	0	0	0	0	43
2015	200	223	305	238	47	148	252	265	261	88	214	191	2431
2015	58	48	86	56	32	44	76	68	72	36	60	7	643
2014	3	0	0	0	0	0	0	0	0	0	1	0	4
2014	251	121	209	263	292	168	288	319	275	181	93	139	2598
2014	84	48	80	80	80	40	96	80	60	64	60	68	840
2013	0	0	0	0	0	2	0	0	0	0	0	0	2
2013	296	283	299	48	266	47	180	268	277	226	257	304	2752
2013	74	61	80	60	84	78	84	92	60	96	88	85	942
2012	294	312	339	366	239	130	326	341	310	225	239	301	3420
2012	0	0	0	0	0	0	0	0	65	70	62	84	281
2011	0	0	0	0	228	179	230	253	155	249	242	232	1769

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
2mi, 47:09 Walk - General 1) 1mi - 22:41(22:41/mi) 60/65bpm [1361b/mi] 74cal 56/59rpm 2) 1mi - 23:43(23:43/mi) 60/70bpm [1423b/mi] 73cal 54/59rpm 3) 0.03mi - 45(22:43/mi) 61/65bpm [1385b/mi] 2cal 56/57rpm 5.3mi, 50:04 Run - General 1) 1mi - 10:08(10:08/mi) 114/123bpm [1156b/mi] 85cal 219/301W 2) 1mi - 9:17(9:17/mi) 130/136bpm [1208b/mi] 89cal 221/259W 3) 1mi - 9:17(9:17/mi) 130/136bpm [1207b/mi] 86cal 213/230W 4) 1mi - 9:14(9:14/mi) 138/142bpm [1275b/mi] 90cal 241/270W 5) 1mi - 9:15(9:15/mi) 140/145bpm [1295b/mi] 92cal 236/314W 6) 0.32mi - 2:52(9:01/mi) 138/142bpm [1244b/mi] 28cal 244/320W	5.3mi, 50:11 Run - General 1) 1mi - 10:09(10:09/mi) 122/142bpm [1238b/mi] 90cal 203/296W 2) 1mi - 9:30(9:30/mi) 136/143bpm [1292b/mi] 94cal 221/302W 3) 1mi - 9:27(9:27/mi) 132/140bpm [1248b/mi] 89cal 225/336W 4) 1mi - 9:27(9:27/mi) 135/145bpm [1275b/mi] 89cal 244/358W 5) 1mi - 9:18(9:18/mi) 139/143bpm [1292b/mi] 92cal 244/323W 6) 0.25mi - 2:21(9:18/mi) 138/142bpm [1284b/mi] 23cal 242/313W	1.3mi, 12:08 Run - General 1) 1mi - 9:13(9:13/mi) 140/146bpm [1291b/mi] 91cal 243/277W 2) 0.3mi - 2:55(9:40/mi) 143/148bpm [1381b/mi] 29cal 250/278W 3.1mi, 23:37 Run - General 1) 1mi - 7:35(7:35/mi) 133/150bpm [1010b/mi] 75cal 263/322W 2) 1mi - 7:32(7:32/mi) 151/157bpm [1137b/mi] 83cal 277/328W 3) 1mi - 7:37(7:37/mi) 158/160bpm [1204b/mi] 87cal 296/365W 4) 0.12mi - 52(7:03/mi) 160/160bpm [1129b/mi] 10cal 327/351W 1.6mi, 16:01 Run - General 1) 1mi - 10:02(10:02/mi) 110/122bpm [1105b/mi] 82cal 205/251W 2) 0.62mi - 5:59(9:37/mi) 119/123bpm [1144b/mi] 53cal 211/261W	9.3mi, 1:29:06 Run - General 1) 1mi - 10:15(10:15/mi) 123/130bpm [1260b/mi] 91cal 213/301W 2) 1mi - 9:48(9:48/mi) 135/140bpm [1322b/mi] 93cal 206/246W 3) 1mi - 9:46(9:46/mi) 132/143bpm [1290b/mi] 90cal 208/245W 4) 1mi - 9:31(9:31/mi) 129/136bpm [1228b/mi] 86cal 218/284W 5) 1mi - 9:24(9:24/mi) 135/138bpm [1269b/mi] 89cal 213/227W 6) 1mi - 9:17(9:17/mi) 143/145bpm [1328b/mi] 93cal 249/286W 7) 1mi - 9:22(9:22/mi) 144/146bpm [1349b/mi] 92cal 235/275W 8) 1mi - 9:13(9:13/mi) 142/143bpm [1309b/mi] 91cal 234/292W 9) 1mi - 9:23(9:23/mi) 140/144bpm [1314b/mi] 90cal 230/308W 10) 0.32mi - 3:00(9:18/mi) 140/143bpm [1302b/mi] 28cal 231/278W 11) 0mi - 6(34:10/mi) 140/140bpm [4784b/mi] 1cal 94/221W	6.2mi, 1:00:15 Run - General 1) 1mi - 10:30(10:30/mi) 127/143bpm [1333b/mi] 94cal 214/294W 2) 1mi - 9:52(9:52/mi) 138/146bpm [1361b/mi] 98cal 228/332W 3) 1mi - 9:30(9:30/mi) 130/142bpm [1235b/mi] 90cal 215/335W 4) 1mi - 9:44(9:44/mi) 133/136bpm [1295b/mi] 91cal 218/332W 5) 1mi - 9:41(9:41/mi) 139/145bpm [1347b/mi] 94cal 230/420W 6) 1mi - 9:12(9:12/mi) 138/142bpm [1269b/mi] 91cal 227/419W 7) 0.2mi - 1:46(9:03/mi) 134/137bpm [1212b/mi] 16cal 219/287W	6.6mi, 1:00:03 Run - General 1) 1mi - 10:00(10:00/mi) 121/130bpm [1211b/mi] 89cal 222/299W 2) 1mi - 9:21(9:21/mi) 138/145bpm [1289b/mi] 93cal 227/292W 3) 1mi - 8:53(8:53/mi) 138/142bpm [1227b/mi] 89cal 237/291W 4) 1mi - 8:42(8:42/mi) 141/146bpm [1227b/mi] 88cal 236/289W 5) 1mi - 8:43(8:43/mi) 142/143bpm [1237b/mi] 88cal 236/288W 6) 1mi - 8:56(8:56/mi) 145/149bpm [1295b/mi] 92cal 244/345W 7) 0.64mi - 5:28(8:29/mi) 144/149bpm [1221b/mi] 56cal 242/349W	2mi, 43:59 Walk - General 1) 1mi - 21:58(21:58/mi) 68/97bpm [1493b/mi] 76cal 57/60rpm 2) 1mi - 21:58(21:58/mi) 62/77bpm [1362b/mi] 73cal 57/59rpm 3) 0mi - 3(15:02/mi) 62/64bpm [932b/mi] 58/58rpm 9.3mi, 1:28:35 Run - General 1) 1mi - 10:19(10:19/mi) 122/134bpm [1260b/mi] 91cal 216/283W 2) 1mi - 9:45(9:45/mi) 130/139bpm [1269b/mi] 92cal 218/260W 3) 1mi - 9:31(9:31/mi) 144/151bpm [1371b/mi] 93cal 220/254W 4) 1mi - 9:33(9:33/mi) 135/145bpm [1290b/mi] 90cal 222/253W 5) 1mi - 9:20(9:20/mi) 133/138bpm [1241b/mi] 87cal 222/268W 6) 1mi - 9:28(9:28/mi) 135/140bpm [1277b/mi] 89cal 226/287W 7) 1mi - 9:26(9:26/mi) 136/143bpm [1284b/mi] 88cal 224/282W 8) 1mi - 9:28(9:28/mi) 134/143bpm [1269b/mi] 85cal 225/332W 9) 1mi - 9:15(9:15/mi) 139/144bpm [1285b/mi] 90cal 224/295W 10) 0.26mi - 2:29(9:27/mi) 137/141bpm [1296b/mi] 24cal 237/293W
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
6.2mi, 1:00:02 Run - General 1) 1mi - 10:18(10:18/mi) 114/128bpm [1174b/mi] 84cal 201/271W 2) 1mi - 9:48(9:48/mi) 130/135bpm [1274b/mi] 91cal 214/257W 3) 1mi - 9:37(9:37/mi) 128/133bpm [1232b/mi] 88cal 218/238W 4) 1mi - 9:29(9:29/mi) 128/134bpm [1214b/mi] 86cal 228/247W 5) 1mi - 9:40(9:40/mi) 133/139bpm [1286b/mi] 91cal 232/315W 6) 1mi - 9:33(9:33/mi) 137/142bpm [1308b/mi] 93cal 221/293W 7) 0.16mi - 1:37(9:54/mi) 135/138bpm [1337b/mi] 16cal 229/281W	5.4mi, 51:05 Run - General 1) 1mi - 10:05(10:05/mi) 127/141bpm [1281b/mi] 92cal 218/308W 2) 1mi - 9:32(9:32/mi) 139/146bpm [1326b/mi] 94cal 216/272W 3) 1mi - 9:25(9:25/mi) 140/146bpm [1318b/mi] 92cal 224/291W 4) 1mi - 9:13(9:13/mi) 140/145bpm [1291b/mi] 90cal 223/312W 5) 1mi - 9:24(9:24/mi) 144/151bpm [1354b/mi] 97cal 234/330W 6) 0.39mi - 3:25(8:52/mi) 142/144bpm [1259b/mi] 35cal 227/296W	6.2mi, 58:01 Run - General 1) 1mi - 10:12(10:12/mi) 123/135bpm [1254b/mi] 91cal 214/263W 2) 1mi - 9:34(9:34/mi) 131/135bpm [1254b/mi] 91cal 221/288W 3) 1mi - 9:10(9:10/mi) 128/136bpm [1173b/mi] 83cal 214/250W 4) 1mi - 9:32(9:32/mi) 136/143bpm [1297b/mi] 93cal 235/287W 5) 1mi - 8:55(8:55/mi) 136/139bpm [1213b/mi] 87cal 230/281W 6) 1mi - 8:44(8:44/mi) 133/141bpm [1161b/mi] 80cal 224/300W 7) 0.2mi - 1:54(9:29/mi) 145/150bpm [1374b/mi] 20cal 269/314W	7mi, 1:07:40 Run - General 1) 1mi - 10:31(10:31/mi) 127/136bpm [1336b/mi] 94cal 208/253W 2) 1mi - 9:50(9:50/mi) 128/141bpm [1260b/mi] 90cal 217/289W 3) 1mi - 9:30(9:30/mi) 126/131bpm [1198b/mi] 83cal 207/240W 4) 1mi - 9:44(9:44/mi) 133/143bpm [1294b/mi] 92cal 228/292W 5) 1mi - 9:28(9:28/mi) 136/141bpm [1287b/mi] 90cal 221/266W 6) 1mi - 9:06(9:06/mi) 134/139bpm [1219b/mi] 85cal 219/274W 7) 1mi - 9:17(9:17/mi) 136/146bpm [1262b/mi] 89cal 228/303W 8) 0.02mi - 13(9:20/mi) 144/145bpm [1343b/mi] 2cal 208/219W	3.2mi, 1:17:49 Walk - General 1) 1mi - 24:30(24:30/mi) 63/80bpm [1544b/mi] 70cal 50/116rpm 2) 1mi - 25:18(25:18/mi) 69/95bpm [1745b/mi] 81cal 49/79rpm 3) 1mi - 24:08(24:08/mi) 78/94bpm [1882b/mi] 90cal 52/61rpm 4) 0.15mi - 3:53(26:03/mi) 68/74bpm [1772b/mi] 12cal 46/62rpm 6.6mi, 1:02:07 Run - General 1) 1mi - 10:14(10:14/mi) 124/133bpm [1268b/mi] 93cal 213/258W 2) 1mi - 9:27(9:27/mi) 128/137bpm [1211b/mi] 88cal 221/282W 3) 1mi - 9:13(9:13/mi) 132/139bpm [1216b/mi] 89cal 220/279W 4) 1mi - 8:58(8:58/mi) 133/140bpm [1193b/mi] 85cal 214/289W 5) 1mi - 8:53(8:53/mi) 133/144bpm [1182b/mi] 82cal 216/319W 6) 1mi - 9:15(9:15/mi) 141/154bpm [1304b/mi] 93cal 239/348W 7) 0.62mi - 6:07(9:55/mi) 151/155bpm [1497b/mi] 66cal 262/311W	6.4mi, 1:00:00 Run - General 1) 1mi - 10:17(10:17/mi) 116/130bpm [1193b/mi] 87cal 209/258W 2) 1mi - 9:24(9:24/mi) 132/144bpm [1241b/mi] 91cal 221/287W 3) 1mi - 9:10(9:10/mi) 126/132bpm [1155b/mi] 82cal 204/251W 4) 1mi - 9:29(9:29/mi) 136/145bpm [1291b/mi] 93cal 255/331W 5) 1mi - 8:57(8:57/mi) 139/142bpm [1244b/mi] 89cal 257/298W 6) 1mi - 8:43(8:43/mi) 136/140bpm [1185b/mi] 83cal 241/300W 7) 0.44mi - 4:00(9:00/mi) 139/146bpm [1251b/mi] 40cal 255/330W	7.1mi, 1:08:01 Run - General 1) 1mi - 10:30(10:30/mi) 129/138bpm [1355b/mi] 97cal 210/260W 2) 1mi - 9:48(9:48/mi) 130/134bpm [1273b/mi] 92cal 214/279W 3) 1mi - 9:19(9:19/mi) 127/135bpm [1183b/mi] 84cal 203/243W 4) 1mi - 9:43(9:43/mi) 139/148bpm [1351b/mi] 96cal 234/295W 5) 1mi - 9:32(9:32/mi) 137/148bpm [1305b/mi] 91cal 248/316W 6) 1mi - 9:19(9:19/mi) 140/143bpm [1303b/mi] 91cal 243/276W 7) 1mi - 9:00(9:00/mi) 138/143bpm [1241b/mi] 88cal 237/294W 8) 0.1mi - 51(8:36/mi) 140/141bpm [1205b/mi] 8cal 220/239W
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
6.7mi, 1:04:13 Run - General 1) 1mi - 10:12(10:12/mi) 112/122bpm [1142b/mi] 84cal 196/323W 2) 1mi - 9:45(9:45/mi) 125/133bpm [1219b/mi] 89cal 214/256W 3) 1mi - 9:59(9:59/mi) 135/146bpm [1347b/mi] 98cal 234/319W 4) 1mi - 9:50(9:50/mi) 140/146bpm [1376b/mi] 98cal 233/318W 5) 1mi - 9:21(9:21/mi) 137/140bpm [1282b/mi] 91cal 229/306W 6) 1mi - 8:58(8:58/mi) 140/143bpm [1255b/mi] 89cal 237/280W 7) 0.7mi - 6:09(8:45/mi) 139/143bpm [1217b/mi] 61cal 232/300W	7.3mi, 1:10:37 Run - General 1) 1mi - 10:37(10:37/mi) 114/131bpm [1209b/mi] 89cal 207/252W 2) 1mi - 10:00(10:00/mi) 130/135bpm [1299b/mi] 94cal 215/268W 3) 1mi - 9:36(9:36/mi) 130/135bpm [1249b/mi] 89cal 207/225W 4) 1mi - 9:36(9:36/mi) 124/131bpm [1191b/mi] 82cal 210/278W 5) 1mi - 9:47(9:47/mi) 133/140bpm [1300b/mi] 93cal 228/269W 6) 1mi - 9:16(9:16/mi) 132/136bpm [1224b/mi] 86cal 227/281W 7) 1mi - 9:24(9:24/mi) 133/136bpm [1251b/mi] 89cal 224/289W 8) 0.25mi - 2:21(9:25/mi) 137/137bpm [1290b/mi] 23cal 227/272W	7.8mi, 1:16:10 Run - General 1) 1mi - 10:44(10:44/mi) 118/132bpm [1267b/mi] 91cal 206/266W 2) 1mi - 10:08(10:08/mi) 132/137bpm [1338b/mi] 96cal 211/284W 3) 1mi - 9:45(9:45/mi) 125/131bpm [1218b/mi] 86cal 206/254W 4) 1mi - 9:44(9:44/mi) 124/130bpm [1208b/mi] 84cal 206/246W 5) 1mi - 9:51(9:51/mi) 133/138bpm [1310b/mi] 94cal 230/308W 6) 1mi - 9:10(9:10/mi) 134/137bpm [1229b/mi] 88cal 237/298W 7) 1mi - 9:14(9:14/mi) 133/138bpm [1229b/mi] 86cal 228/318W 8) 0.8mi - 7:33(9:23/mi) 138/144bpm [1295b/mi] 75cal 237/299W	8.7mi, 1:19:37 Run - General 1) 1mi - 10:31(10:31/mi) 113/129bpm [1189b/mi] 88cal 207/256W 2) 1mi - 9:31(9:31/mi) 132/136bpm [1256b/mi] 92cal 220/299W 3) 1mi - 9:07(9:07/mi) 128/134bpm [1167b/mi] 84cal 208/247W 4) 1mi - 9:36(9:36/mi) 136/146bpm [1306b/mi] 94cal 241/321W 5) 1mi - 8:50(8:50/mi) 134/142bpm [1184b/mi] 84cal 231/270W 6) 1mi - 9:11(9:11/mi) 139/149bpm [1276b/mi] 91cal 269/335W 7) 1mi - 8:27(8:27/mi) 144/147bpm [1216b/mi] 88cal 271/314W 8) 1mi - 8:22(8:22/mi) 141/146bpm [1179b/mi] 84cal 247/334W 9) 0.69mi - 6:03(8:49/mi) 142/152bpm [1253b/mi] 62cal 249/330W	6.3mi, 59:44 Run - General 1) 1mi - 10:33(10:33/mi) 109/121bpm [1150b/mi] 87cal 210/284W 2) 1mi - 9:53(9:53/mi) 135/143bpm [1333b/mi] 96cal 245/325W 3) 1mi - 9:33(9:33/mi) 138/144bpm [1317b/mi] 93cal 235/293W 4) 1mi - 9:29(9:29/mi) 135/144bpm [1280b/mi] 91cal 226/293W 5) 1mi - 8:54(8:54/mi) 134/137bpm [1192b/mi] 86cal 220/262W 6) 1mi - 9:04(9:04/mi) 134/150bpm [1215b/mi] 86cal 226/374W 7) 0.25mi - 2:18(9:24/mi) 148/154bpm [1390b/mi] 24cal 255/334W	-	8.9mi, 1:21:15 Run - General 1) 1mi - 9:54(9:54/mi) 109/124bpm [1079b/mi] 83cal 206/283W 2) 1mi - 9:21(9:21/mi) 124/136bpm [1159b/mi] 86cal 210/235W 3) 1mi - 9:12(9:12/mi) 138/143bpm [1269b/mi] 91cal 226/273W 4) 1mi - 9:06(9:06/mi) 141/144bpm [1284b/mi] 91cal 229/259W 5) 1mi - 9:01(9:01/mi) 143/144bpm [1289b/mi] 92cal 230/256W 6) 1mi - 8:56(8:56/mi) 143/145bpm [1278b/mi] 91cal 233/262W 7) 1mi - 9:04(9:04/mi) 144/146bpm [1305b/mi] 91cal 233/275W 8) 1mi - 9:09(9:09/mi) 146/154bpm [1336b/mi] 94cal 244/349W 9) 0.86mi - 7:33(8:48/mi) 149/151bpm [1311b/mi] 81cal 248/287W
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
6.3mi, 54:58 Run - General 1) 1mi - 9:53(9:53/mi) 128/136bpm [1265b/mi] 91cal 217/290W 2) 1mi - 9:09(9:09/mi) 135/140bpm [1234b/mi] 91cal 234/280W 3) 1mi - 9:07(9:07/mi) 138/142bpm [1259b/mi] 90cal 242/274W 4) 1mi - 8:09(8:09/mi) 146/153bpm [1189b/mi] 86cal 253/284W 5) 1mi - 8:01(8:01/mi) 138/152bpm [1106b/mi] 81cal 245/316W 6) 1mi - 8:32(8:32/mi) 145/155bpm [1238b/mi] 89cal 254/409W 7) 0.27mi - 2:07(7:50/mi) 143/145bpm [1121b/mi] 22cal 246/318W	7.2mi, 1:08:56 Run - General 1) 1mi - 10:11(10:11/mi) 124/133bpm [1263b/mi] 92cal 203/272W 2) 1mi - 9:37(9:37/mi) 126/130bpm [1213b/mi] 89cal 211/229W 3) 1mi - 9:34(9:34/mi) 127/132bpm [1215b/mi] 88cal 218/248W 4) 1mi - 9:29(9:29/mi) 131/134bpm [1242b/mi] 90cal 219/240W 5) 1mi - 9:24(9:24/mi) 132/135bpm [1242b/mi] 89cal 217/240W 6) 1mi - 9:23(9:23/mi) 131/136bpm [1229b/mi] 87cal 217/251W 7) 1mi - 9:27(9:27/mi) 136/145bpm [1285b/mi] 92cal 233/319W 8) 0.2mi - 1:50(9:17/mi) 131/133bpm [1216b/mi] 17cal 219/285W	1.3mi, 11:46 Run - General 1) 1mi - 9:09(9:09/mi) 137/142bpm [1253b/mi] 91cal 238/287W 2) 0.28mi - 2:37(9:17/mi) 141/144bpm [1308b/mi] 27cal 248/309W 3.1mi, 23:04 Run - General 1) 1mi - 7:21(7:21/mi) 148/155bpm [1089b/mi] 80cal 267/295W 2) 1mi - 7:28(7:28/mi) 154/157bpm [1150b/mi] 85cal 273/311W 3) 1mi - 7:25(7:25/mi) 156/158bpm [1157b/mi] 86cal 295/318W 4) 0.12mi - 49(6:48/mi) 157/158bpm [1067b/mi] 10cal 322/346W 1.9mi, 17:52 Run - General 1) 1mi - 9:43(9:43/mi) 124/136bpm [1204b/mi] 88cal 210/242W 2) 0.88mi - 8:09(9:14/mi) 134/138bpm [1236b/mi] 81cal 219/259W	2.5mi, 57:26 Walk - General 1) 1mi - 22:58(22:58/mi) 72/78bpm [1654b/mi] 74cal 55/58rpm 2) 1mi - 23:55(23:55/mi) 69/86bpm [1651b/mi] 77cal 52/62rpm 3) 0.46mi - 10:32(22:46/mi) 62/72bpm [1412b/mi] 34cal 55/58rpm 11mi, 1:40:24 Run - General 1) 1mi - 10:02(10:02/mi) 118/136bpm [1183b/mi] 88cal 215/265W 2) 1mi - 9:20(9:20/mi) 133/140bpm [1241b/mi] 92cal 223/281W 3) 1mi - 9:09(9:09/mi) 129/134bpm [1181b/mi] 86cal 220/283W 4) 1mi - 9:08(9:08/mi) 132/135bpm [1206b/mi] 89cal 227/262W 5) 1mi - 9:14(9:14/mi) 133/135bpm [1229b/mi] 89cal 221/241W 6) 1mi - 9:00(9:00/mi) 134/136bpm [1207b/mi] 88cal 228/239W 7) 1mi - 8:49(8:49/mi) 137/139bpm [1208b/mi] 87cal 235/247W 8) 1mi - 8:51(8:51/mi) 136/138bpm [1203b/mi] 86cal 234/258W 9) 1mi - 8:54(8:54/mi) 136/137bpm [1211b/mi] 86cal 232/249W 10) 1mi - 9:02(9:02/mi) 137/142bpm [1237b/mi] 88cal 238/352W 11) 1mi - 8:50(8:50/mi) 139/142bpm [1229b/mi] 87cal 237/289W 12) 0.01mi - 4(11:16/mi) 138/138bpm [1554b/mi] 1cal 245/253W	6.5mi, 1:00:01 Run - General 1) 1mi - 10:02(10:02/mi) 117/127bpm [1174b/mi] 89cal 210/278W 2) 1mi - 9:16(9:16/mi) 128/132bpm [1187b/mi] 88cal 217/255W 3) 1mi - 9:08(9:08/mi) 133/135bpm [1214b/mi] 89cal 227/238W 4) 1mi - 9:08(9:08/mi) 128/137bpm [1168b/mi] 85cal 225/252W 5) 1mi - 8:57(8:57/mi) 133/137bpm [1190b/mi] 88cal 229/254W 6) 1mi - 9:04(9:04/mi) 139/143bpm [1261b/mi] 92cal 242/345W 7) 0.51mi - 4:26(8:42/mi) 136/140bpm [1182b/mi] 45cal 234/306W	7mi, 59:31 Run - General 1) 1mi - 10:03(10:03/mi) 122/132bpm [1227b/mi] 91cal 211/278W 2) 1mi - 9:22(9:22/mi) 129/134bpm [1209b/mi] 89cal 217/250W 3) 1mi - 7:40(7:40/mi) 146/152bpm [1120b/mi] 82cal 272/309W 4) 1mi - 7:29(7:29/mi) 150/157bpm [1123b/mi] 82cal 269/311W 5) 1mi - 7:28(7:28/mi) 150/156bpm [1120b/mi] 84cal 265/332W 6) 1mi - 8:45(8:45/mi) 141/156bpm [1234b/mi] 89cal 240/350W 7) 1mi - 8:38(8:38/mi) 144/148bpm [1242b/mi] 90cal 244/307W 8) 0.01mi - 6(11:35/mi) 146/146bpm [1692b/mi] 1cal 243/247W	-

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