atko

M55

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Races
86
Miles
23658
Miles
7
Miles
596
Miles
441
WAVA
79.91%
5k
17:43
5M
30:29
10k
37:04
10M
1:00:33
Half
1:20:11
Mara
3:31:33

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Recent Blogs
Add a title here	Sep 2013
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My parkrun
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Recent Training
9th May	General	2.1mi	17:09
8th May	General	3.1mi	24:50
7th May	General	2.1mi	16:58
6th May	General	4.6mi	1:59:47
6th May	General	3.1mi	24:46

12 Month Benchmarks	Run	Bike
Mile	6:04	3:24
5k	20:23	12:31
5mi	33:27	46:20
10k	41:41	0
10mi	1:24:20	0

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Best Times
Best WAVA

Dist	Races	1999	2007	2008	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	16							18:30 75.95	17:43 79.91	18:31 76.46		17:43 5:42/mi	79.91
5.9km	1								21:26 77.66			21:26 5:54/mi	77.66
5mi	2					36:44 61.21			30:29 75.54			30:29 6:06/mi	75.54
6mi	5					38:49 69.75	37:47 72.23	37:15 73.86				37:15 6:13/mi	73.86
6.2mi	3						42:17 66.84					42:17 6:49/mi	66.84
10km	28			45:48 59.82	38:42 71.91	38:42 71.91	37:49 74.18	38:02 74.95	37:04 77.53	37:33 76.54		37:04 5:58/mi	77.53
7.1mi	1					44:24 72.75						44:24 6:15/mi	72.75
12km	2						49:40 69.02			45:22 76.81		45:22 6:05/mi	76.81
10mi	2								1:02:14 76.28			1:02:14 6:13/mi	76.28
20km	1						1:24:51 69.03					1:24:51 6:50/mi	69.03
13mi	1					1:22:40 73.40						1:22:40 6:22/mi	73.40
13.1mi	18	1:44:51 55.29	1:44:22 56.90	1:29:29 67.33	1:24:24 71.97			1:23:56 74.18	1:20:11 78.30	1:23:21 75.33	1:22:54 76.38	1:20:11 6:07/mi	78.30
26.2mi	3					3:31:33 60.20		3:34:27 60.37				3:31:33 8:04/mi	60.37

2017		Result	WAVA	Distance
20 Aug	Isle of Wight Half Marathon		0.00	13.1mi
2015		Result	WAVA	Distance
14 Jun	Two Castles Run		0.00	10km
19 Apr	Wright Hassall Leamington Regency 10k		0.00	10km
11 Apr	National Men's 12 stage relays- Long Leg		0.00	5.38mi
28 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	18:42	73.56	3mi
22 Mar	Warwick Half Marathon SB	1:22:54	76.38	13.1mi
1 Mar	Coventry Half Marathon	1:24:09	75.25	13.1mi
18 Jan	Not the Roman IX		0.00	12km
3 Jan	Warwickshire XC Championship (Senior Men)	43:45	66.23	10km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run	1:26:24	73.29	13.1mi
5 Oct	Cardiff Half Marathon		0.00	13.1mi
13 Jul	Coventry Northbrook 10k		0.00	10km
8 Jun	Two Castles Run		0.00	10km
7 May	Silverstone 10k EMGP Series	37:56	75.76	10km
13 Apr	Ronnie Bowker Foundation 10k	37:58	75.70	10km
6 Apr	Wright Hassall Leamington Regency 10k SB	37:33	76.54	10km
29 Mar	Leamington parkrun SB	18:31	76.46	5km
23 Mar	Warwick Half Marathon SB	1:23:21	75.33	13.1mi
16 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	15:45	86.67	3mi
25 Jan	Midlands XC Championships - Men		0.00	12km
19 Jan	Not the Roman IX PB	45:22	76.81	12km
11 Jan	Birmingham XC League Division 1 (Coundon Park, Coventry) - 3 of 4		0.00	5.5mi
4 Jan	Warwickshire XC Championship (Senior Men)	46:16	62.12	10km
2013		Result	WAVA	Distance
7 Dec	Birmingham XC League Division 1 (Abington Park, Northampton) - 2 of 4	39:54	72.03	10km
24 Nov	Threshold 10K Winter Road Race 2	40:07	71.64	10km
9 Nov	Birmingham XC League ALL DIVISIONS (Newbold Comyn, Leamington) - 1 of 4	43:00	66.84	10km
2 Nov	Brueton parkrun PB	17:43	79.91	5km
26 Oct	Brueton parkrun	17:48	79.54	5km
20 Oct	Great Birmingham Run	1:22:31	76.09	13.1mi
6 Oct	Cardiff Half Marathon PB	1:20:11	78.30	13.1mi
29 Sep	Rugby 10 PB	1:02:14	76.28	10mi
21 Sep	Midlands Men's 6-Stage Road Relays PB	21:26	77.66	5.85km
14 Sep	Brueton parkrun	18:05	78.29	5km
8 Sep	Stratford's Big 10K PB	37:04	77.53	10km
21 Aug	Coventry Godiva Harriers - Autumnal 5 PB	30:29	75.54	5mi
10 Aug	Schools Out 10k (Moreton Morrell)	38:07	75.40	10km
14 Jul	Coventry Northbrook 10k	37:57	75.73	10km
9 Jun	Two Castles Run	37:46	75.48	10km
19 May	Hilly 100 10x10 mile relay	1:00:33	77.75	10mi
27 Apr	Leamington parkrun	18:36	75.54	5km
7 Apr	Wright Hassall Leamington Regency 10k	37:59	75.05	10km
17 Mar	Warwick Half Marathon	1:23:33	74.52	13.1mi
2012		Result	WAVA	Distance
22 Dec	Leamington parkrun	19:42	71.32	5km
8 Dec	Raceways Christmas Cracker 10k SB	38:02	74.95	10km
1 Dec	Coventry parkrun		0.00	5km
3 Nov	Leamington parkrun	19:23	72.48	5km
27 Oct	Coventry Parkrun SB	18:30	75.95	5km
21 Oct	Great Birmingham Run SB	1:23:56	74.18	13.1mi
29 Sep	Leamington parkrun	19:07	73.50	5km
8 Sep	Leamington parkrun		0.00	5km
2 Sep	Kenilworth Half Marathon	1:28:31	70.34	13.1mi
18 Aug	Leamington parkrun	19:38	71.56	5km
11 Aug	Leamington parkrun	19:23	72.48	5km
30 Jun	Stratford Summer 6 PB	37:15	73.86	6mi
10 Jun	Two Castles Run	39:04	72.38	10km
2 Jun	Leamington parkrun	19:25	71.81	5km
26 May	Leamington parkrun	19:09	72.81	5km
19 May	Leamington parkrun	19:31	71.44	5km
12 May	Leamington parkrun	19:01	73.32	5km
5 May	Leamington parkrun	19:30	71.50	5km
29 Apr	Fire Service College Annual 10k	40:43	69.45	10km
22 Apr	London Marathon SB	3:34:27	60.37	26.2mi
15 Apr	Wright Hassall Leamington Regency 10k	39:25	71.74	10km
11 Mar	The Friends of Mick'n'Phil Half Marathon	1:28:24	69.85	13.1mi
2011		Result	WAVA	Distance
6 Nov	Barford Super Belter	36:43	74.33	6mi
18 Sep	Shardloes 10K PB	42:17	66.84	6.21mi
13 Aug	Summer Sun 20k PB	1:24:51	69.03	20km
2 Jul	Stratford Summer 6 SB	37:47	72.23	6mi
26 Jun	Snitterfield Snipe Six	40:27	67.47	6mi
19 Jun	The Farnborough Flier SB	49:40	69.02	12km
12 Jun	Two Castles Run	39:26	71.14	10km
5 Jun	Air Ambulance SB	37:49	74.18	10km
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:22:40	73.40	12.98mi
19 Sep	Amersham 5 SB	36:44	61.21	5mi
29 Aug	Stratford's Big 10K	39:20	71.32	10km
25 Jul	Kymin Dash PB	44:24	72.75	7.1mi
3 Jul	Stratford Summer 6 SB	38:49	69.75	6mi
27 Jun	Snitterfield Snipe Six	39:20	66.74	5.82mi
25 Apr	Shakespeare Marathon	3:43:00	57.11	26.2mi
11 Apr	Wright Hassall Leamington Regency 10k SB	38:42	71.91	10km
24 Jan	Gloucester Marathon PB	3:31:33	60.20	26.2mi
2009		Result	WAVA	Distance
21 Nov	Shakespeare Raceway Autumn 10k SB	38:42	71.91	10km
11 Oct	Birmingham Half Marathon	1:26:52	69.92	13.1mi
4 Oct	Kenilworth Half Marathon SB	1:24:24	71.97	13.1mi
13 Sep	Stratford's Big 10k M/T	39:27	70.55	10km
13 Aug	Wedgnock Summer Series Race 4	40:25	68.86	10km
16 Jul	Threshold Summer Series Race 2	40:18	69.06	10km
18 Jun	Wedgnock Summer Series Race 2	40:18	69.06	10km
31 Jan	Wedgnock Winter Mud & Mayhem Race 3	48:27	56.99	10km
2008		Result	WAVA	Distance
5 Oct	Kenilworth Half Marathon SB	1:29:29	67.33	13.1mi
17 Aug	Burnham Beeches Half Marathon	1:44:08	57.86	13.1mi
17 Jul	Wedgnock Race Series - Race 3	43:54	62.86	6.21mi
12 Jun	Wedgnock Race Series - Race 2	45:19	60.42	6.21mi
8 Jun	Two Castles Run SB	45:48	59.82	10km
11 May	Tewkesbury Half Marathon	1:54:29	52.23	13.1mi
27 Apr	Shakespeare Half Marathon	1:41:44	58.77	13.1mi
2007		Result	WAVA	Distance
18 Mar	Adidas Half Marathon SB	1:44:22	56.90	13.1mi
1999		Result	WAVA	Distance
13 Jun	St Albans Review Half Marathon SB	1:44:51	55.29	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	3	0	4	5	0	0	0	0	0	0	0	11
2024	115	110	118	111	34	0	0	0	0	0	0	0	488
2023	0	6	3	6	14	3	0	11	7	8	17	9	84
2023	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2023	113	116	119	140	134	110	124	135	113	118	110	131	1464
2023	0	0	0	0	0	38	0	0	0	76	106	19	239
2022	0	6	0	15	11	4	2	3	0	0	0	0	41
2022	0	0	0	0	0	0	0	4.7	0	0	0	0	4.7
2022	132	106	98	131	146	118	135	134	103	119	122	61	1405
2021	20	13	0	16	21	3	1	4	0	0	0	0	79
2021	136	144	131	110	144	139	140	133	119	130	121	124	1571
2020	0	3	0	0	0	3	23	9	0	2	23	8	71
2020	127	136	128	137	176	142	153	158	135	143	122	142	1701
2020	0	0	0	68	0	0	0	6	0	0	0	0	74
2019	0	4	0	8	16	0	6	15	7	9	1	0	66
2019	144	138	124	131	145	125	129	119	125	123	126	145	1575
2019	0	0	0	0	0	0	0	40	0	0	0	0	40
2018	9	5	10	11	22	2	7	11	0	3	2	2	84
2018	0	0	0	0.4	0	0	0	0	0	0	0	0	0.4
2018	136	128	145	151	165	148	189	153	129	131	133	141	1750
2018	0	0	29	21	0	5	0	13	0	7	13	0	87
2017	0	0	0	0	0	0	0	0	0	7	0	0	7
2017	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2017	139	137	128	149	145	143	161	157	146	149	130	136	1720
2017	0	0	0	0	6	0	11	0	5	0	0	0	21
2016	155	111	131	111	114	80	103	59	75	77	97	139	1253
2016	0	0	0	0	0	0	0	0	0	0	10	0	10
2015	135	131	161	145	159	138	129	133	133	139	139	152	1693
2015	0	0	0	0	0	0	10	25	0	0	0	0	35
2014	150	143	167	132	164	158	154	174	141	151	131	136	1800
2013	102	100	142	149	155	144	151	140	160	166	158	147	1713
2013	32	0	0	0	0	0	0	0	0	0	0	0	32
2012	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2012	121	145	153	113	86	93	123	116	125	146	133	146	1500
2012	0	0	42	0	0	0	16	0	0	0	0	0	58
2011	0	0	0	0	0	0.7	0.4	0	0	0	0	0	1.1
2011	97	92	103	115	95	95	137	108	110	120	120	136	1327
2010	131	120	136	114	93	95	121	114	96	100	98	102	1321
2009	118	50	2	48	90	91	101	100	117	121	100	110	1047
2008	0	0	0	0	0	0	0	0	14	116	97	106	333

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
2.1mi, 17:02 Run - General 1) 1mi - 8:14(8:14/mi) 141/159bpm [1161b/mi] 93cal 7.29/8.31mph 2) 1mi - 8:08(8:08/mi) 155/164bpm [1261b/mi] 105cal 7.38/7.95mph 3) 0.08mi - 40(7:54/mi) 160/163bpm [1264b/mi] 9cal 7.59/7.72mph Add a comment	0.3mi, 1:52 Run - General 1) 0.25mi - 1:52(7:24/mi) 129/147bpm [954b/mi] 17cal 8.11/9.62mph Add a comment 4.9mi, 37:21 Run - General 1) 1mi - 7:33(7:33/mi) 127/143bpm [959b/mi] 68cal 7.95/9.6mph 2) 1mi - 7:29(7:29/mi) 141/156bpm [1055b/mi] 82cal 8.02/8.7mph 3) 1mi - 7:38(7:38/mi) 148/166bpm [1130b/mi] 88cal 7.86/9.04mph 4) 1mi - 7:34(7:34/mi) 150/169bpm [1136b/mi] 85cal 7.92/8.83mph 5) 0.94mi - 7:06(7:31/mi) 157/174bpm [1181b/mi] 84cal 7.98/9.33mph Add a comment	9mi, 1:13:27 Run - General 1) 1mi - 8:52(8:52/mi) 146/161bpm [1296b/mi] 106cal 6.76/8.06mph 2) 1mi - 8:22(8:22/mi) 159/170bpm [1331b/mi] 110cal 7.17/8.12mph 3) 1mi - 8:03(8:03/mi) 156/172bpm [1255b/mi] 100cal 7.46/8.1mph 4) 1mi - 8:11(8:11/mi) 151/163bpm [1236b/mi] 89cal 7.33/8.66mph 5) 1mi - 7:57(7:57/mi) 152/157bpm [1207b/mi] 88cal 7.55/7.99mph 6) 1mi - 7:54(7:54/mi) 156/163bpm [1233b/mi] 92cal 7.59/8.31mph 7) 1mi - 8:16(8:16/mi) 157/169bpm [1298b/mi] 95cal 7.25/7.99mph 8) 1mi - 7:36(7:36/mi) 154/167bpm [1172b/mi] 77cal 7.89/10.02mph 9) 1mi - 8:13(8:13/mi) 157/169bpm [1290b/mi] 91cal 7.3/8.81mph 10) 0.01mi - 3(8:39/mi) 154/155bpm [1332b/mi] 6.94/6.74mph Add a comment	3.1mi, 25:22 Run - General 1) 1mi - 8:08(8:08/mi) 146/155bpm [1187b/mi] 96cal 7.38/8.06mph 2) 1mi - 8:05(8:05/mi) 158/174bpm [1277b/mi] 105cal 7.43/7.91mph 3) 1mi - 8:08(8:08/mi) 153/166bpm [1245b/mi] 97cal 7.38/7.62mph 4) 0.12mi - 1:01(8:13/mi) 148/150bpm [1216b/mi] 11cal 7.3/7.6mph Add a comment	3.1mi, 24:47 Run - General 1) 1mi - 7:58(7:58/mi) 147/157bpm [1170b/mi] 96cal 7.54/8.64mph 2) 1mi - 7:57(7:57/mi) 150/162bpm [1194b/mi] 96cal 7.54/8.29mph 3) 1mi - 7:55(7:55/mi) 153/167bpm [1212b/mi] 96cal 7.57/8.22mph 4) 0.12mi - 57(8:05/mi) 154/160bpm [1245b/mi] 11cal 7.42/7.78mph Add a comment	3.1mi, 24:02 Run - General 1) 1mi - 7:49(7:49/mi) 149/167bpm [1165b/mi] 95cal 7.67/8.27mph 2) 1mi - 7:41(7:41/mi) 152/161bpm [1168b/mi] 95cal 7.81/8.27mph 3) 1mi - 7:40(7:40/mi) 155/160bpm [1188b/mi] 95cal 7.83/8.08mph 4) 0.11mi - 52(7:48/mi) 157/158bpm [1226b/mi] 11cal 7.68/7.95mph Add a comment	3.2mi, 24:25 Run - General 1) 1mi - 7:45(7:45/mi) 151/164bpm [1169b/mi] 97cal 7.75/9.29mph 2) 1mi - 7:53(7:53/mi) 160/166bpm [1261b/mi] 105cal 7.61/8.06mph 3) 1mi - 7:40(7:40/mi) 156/166bpm [1196b/mi] 97cal 7.82/8.35mph 4) 0.15mi - 1:08(7:39/mi) 164/167bpm [1254b/mi] 15cal 7.84/7.85mph 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
2.1mi, 16:45 Run - General 1) 1mi - 8:06(8:06/mi) 137/153bpm [1109b/mi] 87cal 7.41/7.97mph 2) 1mi - 8:00(8:00/mi) 155/161bpm [1239b/mi] 103cal 7.5/8.04mph 3) 0.08mi - 40(8:03/mi) 156/158bpm [1256b/mi] 8cal 7.45/7.7mph Add a comment	4mi, 28:47 Run - General 1) 1mi - 7:17(7:17/mi) 156/167bpm [1137b/mi] 96cal 8.23/9.41mph 2) 1mi - 7:08(7:08/mi) 155/168bpm [1106b/mi] 90cal 8.41/9.54mph 3) 1mi - 7:07(7:07/mi) 152/164bpm [1082b/mi] 82cal 8.43/9.71mph 4) 1mi - 7:12(7:12/mi) 154/162bpm [1108b/mi] 86cal 8.34/9.35mph 5) 0.01mi - 2(5:12/mi) 158/158bpm [823b/mi] 11.52/8.29mph Add a comment	9.5mi, 1:18:13 Run - General 1) 1mi - 7:59(7:59/mi) 140/152bpm [1118b/mi] 89cal 7.51/8.58mph 2) 1mi - 7:30(7:30/mi) 151/160bpm [1132b/mi] 93cal 8/9.73mph 3) 1mi - 8:02(8:02/mi) 162/174bpm [1301b/mi] 109cal 7.47/8.37mph 4) 1mi - 8:20(8:20/mi) 162/170bpm [1350b/mi] 110cal 7.2/8.25mph 5) 1mi - 8:18(8:18/mi) 162/168bpm [1345b/mi] 109cal 7.23/7.97mph 6) 1mi - 8:12(8:12/mi) 162/171bpm [1327b/mi] 104cal 7.32/8.2mph 7) 1mi - 8:18(8:18/mi) 163/172bpm [1354b/mi] 105cal 7.23/7.6mph 8) 1mi - 8:13(8:13/mi) 160/167bpm [1315b/mi] 97cal 7.3/8.37mph 9) 1mi - 8:38(8:38/mi) 158/168bpm [1365b/mi] 91cal 6.95/7.72mph 10) 0.51mi - 4:43(9:18/mi) 159/165bpm [1479b/mi] 51cal 6.45/7.31mph Add a comment	2.1mi, 16:58 Run - General 1) 1mi - 8:15(8:15/mi) 146/154bpm [1205b/mi] 99cal 7.27/7.89mph 2) 1mi - 8:10(8:10/mi) 143/150bpm [1167b/mi] 89cal 7.35/7.78mph 3) 0.07mi - 33(8:24/mi) 145/148bpm [1219b/mi] 6cal 7.14/7.51mph Add a comment	3.1mi, 23:46 Run - General 1) 1mi - 7:36(7:36/mi) 139/154bpm [1056b/mi] 83cal 7.89/8.31mph 2) 1mi - 7:40(7:40/mi) 150/157bpm [1150b/mi] 93cal 7.83/8.5mph 3) 1mi - 7:37(7:37/mi) 159/168bpm [1211b/mi] 100cal 7.88/9.06mph 4) 0.11mi - 53(7:50/mi) 160/163bpm [1254b/mi] 11cal 7.66/7.89mph Add a comment	3.1mi, 23:47 Run - General 1) 1mi - 7:34(7:34/mi) 142/157bpm [1076b/mi] 86cal 7.92/8.72mph 2) 1mi - 7:40(7:40/mi) 152/160bpm [1165b/mi] 94cal 7.83/8.93mph 3) 1mi - 7:42(7:42/mi) 154/162bpm [1185b/mi] 96cal 7.8/8.25mph 4) 0.11mi - 51(8:02/mi) 156/159bpm [1254b/mi] 10cal 7.47/8.68mph Add a comment	3.1mi, 24:05 Run - General 1) 1mi - 7:52(7:52/mi) 150/161bpm [1180b/mi] 98cal 7.63/8.27mph 2) 1mi - 7:38(7:38/mi) 157/164bpm [1199b/mi] 100cal 7.85/8.27mph 3) 1mi - 7:43(7:43/mi) 156/160bpm [1203b/mi] 99cal 7.78/8.64mph 4) 0.11mi - 52(7:48/mi) 159/159bpm [1241b/mi] 11cal 7.69/7.93mph Add a comment
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
3.1mi, 23:31 Run - General 1) 1mi - 7:39(7:39/mi) 147/159bpm [1124b/mi] 94cal 7.85/8.45mph 2) 1mi - 7:29(7:29/mi) 159/172bpm [1191b/mi] 101cal 8.01/9.33mph 3) 1mi - 7:33(7:33/mi) 158/170bpm [1194b/mi] 98cal 7.94/9.73mph 4) 0.1mi - 49(8:11/mi) 152/156bpm [1245b/mi] 9cal 7.33/8.33mph Add a comment	4mi, 27:35 Run - General 1) 1mi - 6:59(6:59/mi) 134/153bpm [936b/mi] 73cal 8.59/9.71mph 2) 1mi - 6:45(6:45/mi) 139/149bpm [939b/mi] 72cal 8.88/9.93mph 3) 1mi - 6:53(6:53/mi) 148/169bpm [1018b/mi] 79cal 8.73/9.85mph 4) 1mi - 6:54(6:54/mi) 160/169bpm [1105b/mi] 92cal 8.69/10.81mph 5) 0.01mi - 3(5:58/mi) 159/159bpm [949b/mi] 10.05/8.47mph Add a comment	8.8mi, 1:20:47 Run - General 1) 1mi - 8:21(8:21/mi) 139/155bpm [1160b/mi] 92cal 7.19/8.1mph 2) 1mi - 9:20(9:20/mi) 154/165bpm [1437b/mi] 119cal 6.43/8.35mph 3) 1mi - 9:44(9:44/mi) 157/165bpm [1527b/mi] 124cal 6.17/7.91mph 4) 1mi - 8:28(8:28/mi) 155/166bpm [1311b/mi] 102cal 7.09/8.1mph 5) 1mi - 8:43(8:43/mi) 155/163bpm [1352b/mi] 100cal 6.88/8.6mph 6) 1mi - 10:19(10:19/mi) 149/159bpm [1538b/mi] 98cal 5.81/9.23mph 7) 1mi - 8:59(8:59/mi) 154/163bpm [1384b/mi] 96cal 6.68/7.7mph 8) 1mi - 9:47(9:47/mi) 163/180bpm [1596b/mi] 122cal 6.13/8.47mph 9) 0.76mi - 7:06(9:18/mi) 166/176bpm [1544b/mi] 92cal 6.45/7.41mph Add a comment	3.1mi, 24:42 Run - General 1) 1mi - 7:46(7:46/mi) 146/155bpm [1134b/mi] 93cal 7.73/8.79mph 2) 1mi - 7:51(7:51/mi) 157/168bpm [1232b/mi] 102cal 7.65/7.91mph 3) 1mi - 7:59(7:59/mi) 156/167bpm [1246b/mi] 100cal 7.51/7.83mph 4) 0.14mi - 1:06(8:08/mi) 150/154bpm [1219b/mi] 12cal 7.38/7.99mph Add a comment	3.1mi, 24:06 Run - General 1) 1mi - 7:46(7:46/mi) 142/151bpm [1104b/mi] 89cal 7.72/8.47mph 2) 1mi - 7:44(7:44/mi) 151/161bpm [1168b/mi] 96cal 7.76/8.01mph 3) 1mi - 7:40(7:40/mi) 166/185bpm [1273b/mi] 106cal 7.82/8.81mph 4) 0.12mi - 56(7:39/mi) 171/176bpm [1308b/mi] 13cal 7.84/8.18mph Add a comment	3.1mi, 24:49 Run - General 1) 1mi - 7:54(7:54/mi) 145/153bpm [1146b/mi] 94cal 7.59/8.56mph 2) 1mi - 7:56(7:56/mi) 148/158bpm [1175b/mi] 94cal 7.56/8.39mph 3) 1mi - 8:01(8:01/mi) 158/164bpm [1265b/mi] 104cal 7.49/8.35mph 4) 0.12mi - 58(8:12/mi) 160/165bpm [1311b/mi] 12cal 7.32/7.64mph Add a comment	3.1mi, 23:13 Run - General 1) 1mi - 7:15(7:15/mi) 141/155bpm [1021b/mi] 82cal 8.28/9.41mph 2) 1mi - 7:26(7:26/mi) 157/170bpm [1168b/mi] 97cal 8.07/8.87mph 3) 1mi - 7:40(7:40/mi) 158/169bpm [1212b/mi] 98cal 7.82/8.22mph 4) 0.11mi - 52(8:02/mi) 153/156bpm [1230b/mi] 10cal 7.46/7.68mph 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
3.1mi, 23:44 Run - General 1) 1mi - 7:38(7:38/mi) 150/161bpm [1145b/mi] 94cal 7.86/8.47mph 2) 1mi - 7:38(7:38/mi) 156/164bpm [1192b/mi] 99cal 7.85/8.64mph 3) 1mi - 7:42(7:42/mi) 156/163bpm [1201b/mi] 97cal 7.8/9.25mph 4) 0.1mi - 46(7:52/mi) 156/159bpm [1227b/mi] 9cal 7.63/7.74mph Add a comment	4mi, 31:54 Run - General 1) 1mi - 7:56(7:56/mi) 142/152bpm [1127b/mi] 89cal 7.56/8.31mph 2) 1mi - 7:54(7:54/mi) 145/156bpm [1147b/mi] 90cal 7.59/8.56mph 3) 1mi - 8:02(8:02/mi) 151/164bpm [1213b/mi] 94cal 7.47/8.18mph 4) 1mi - 7:59(7:59/mi) 151/158bpm [1205b/mi] 91cal 7.52/9.96mph 5) 0.01mi - 3(7:00/mi) 148/149bpm [1037b/mi] 8.56/7.45mph Add a comment	10.1mi, 1:35:07 Run - General 1) 1mi - 10:00(10:00/mi) 142/162bpm [1420b/mi] 108cal 6/8.89mph 2) 1mi - 9:35(9:35/mi) 150/166bpm [1438b/mi] 115cal 6.26/9.33mph 3) 1mi - 9:46(9:46/mi) 152/162bpm [1485b/mi] 112cal 6.14/9.64mph 4) 1mi - 8:41(8:41/mi) 143/160bpm [1241b/mi] 79cal 6.91/9.23mph 5) 1mi - 8:41(8:41/mi) 151/164bpm [1312b/mi] 93cal 6.91/8.27mph 6) 1mi - 9:58(9:58/mi) 157/166bpm [1565b/mi] 118cal 6.02/7.62mph 7) 1mi - 9:24(9:24/mi) 156/167bpm [1468b/mi] 102cal 6.38/7.97mph 8) 1mi - 9:23(9:23/mi) 156/173bpm [1463b/mi] 95cal 6.4/7.95mph 9) 1mi - 9:49(9:49/mi) 155/169bpm [1522b/mi] 97cal 6.11/8.06mph 10) 1mi - 9:10(9:10/mi) 157/169bpm [1439b/mi] 95cal 6.54/9.18mph 11) 0.08mi - 39(8:04/mi) 163/165bpm [1315b/mi] 8cal 7.44/9.23mph Add a comment	4.6mi, 1:59:47 Walk - General 1) 1mi - 21:59(21:59/mi) 96/112bpm [2110b/mi] 88cal 47/56rpm 2.73/3.42mph 2) 1mi - 27:47(27:47/mi) 107/137bpm [2973b/mi] 103cal 32/79rpm 2.16/3.78mph 3) 1mi - 25:28(25:28/mi) 106/126bpm [2700b/mi] 95cal 40/100rpm 2.36/4.19mph 4) 1mi - 29:26(29:26/mi) 101/115bpm [2974b/mi] 93cal 15/57rpm 2.04/3.32mph 5) 0.61mi - 15:06(24:54/mi) 113/129bpm [2814b/mi] 69cal 42/57rpm 2.41/3.61mph Add a comment 3.1mi, 24:46 Run - General 1) 1mi - 8:03(8:03/mi) 131/147bpm [1054b/mi] 79cal 7.46/8.5mph 2) 1mi - 7:54(7:54/mi) 145/159bpm [1146b/mi] 91cal 7.59/8.56mph 3) 1mi - 7:57(7:57/mi) 156/165bpm [1240b/mi] 102cal 7.55/8.64mph 4) 0.11mi - 52(7:57/mi) 156/160bpm [1240b/mi] 10cal 7.55/8.04mph Add a comment	2.1mi, 16:58 Run - General 1) 1mi - 8:15(8:15/mi) 143/155bpm [1179b/mi] 95cal 7.28/8.66mph 2) 1mi - 8:09(8:09/mi) 157/166bpm [1280b/mi] 106cal 7.36/7.81mph 3) 0.07mi - 34(8:21/mi) 163/165bpm [1362b/mi] 7cal 7.18/7.41mph Add a comment	3.1mi, 24:50 Run - General 1) 1mi - 7:58(7:58/mi) 141/155bpm [1122b/mi] 89cal 7.54/8.18mph 2) 1mi - 7:59(7:59/mi) 151/157bpm [1205b/mi] 99cal 7.52/8.35mph 3) 1mi - 7:57(7:57/mi) 152/159bpm [1207b/mi] 96cal 7.55/7.83mph 4) 0.12mi - 57(8:05/mi) 150/155bpm [1213b/mi] 11cal 7.42/8.06mph Add a comment	2.1mi, 17:09 Run - General 1) 1mi - 8:23(8:23/mi) 145/156bpm [1215b/mi] 97cal 7.16/7.99mph 2) 1mi - 8:13(8:13/mi) 146/158bpm [1200b/mi] 94cal 7.3/7.99mph 3) 0.07mi - 33(8:20/mi) 157/159bpm [1308b/mi] 7cal 7.2/7.35mph Add a comment

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