light78

Last on at 9am, 28th May 2024

M45 Glamorgan

Springbok (69)

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Calves

San Domenico RC

Races
207
Miles
3418
Miles
3388
Miles
957
WAVA
73.71%
Mile
5:35
5k
18:55
5M
32:17
10k
38:50
10M
1:06:25
Half
1:27:49
Mara
3:27:53

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Recent Training
27th May	General	4.3mi	33:57
26th May	Easy	1.4mi	22:30
25th May	Warm Down	1.9mi	15:56
25th May	parkrun	3.1mi	20:00
25th May	Warm Up	1.8mi	14:22

12 Month Benchmarks	Run	Bike
Mile	5:56	3:05
5k	19:13	11:36
5mi	31:47	20:53
10k	39:18	26:51
10mi	1:05:38	0
Half	1:27:17	0

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2024 Targets	Set your targets
Bike 1678 Run 1243

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Followers (1)

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	5			5:59 64.69			5:50 67.76		5:35 71.83			5:41 72.15	5:56 69.63	5:35 5:35/mi	72.15
2mi	6			13:26 61.58	13:43 60.73	12:48 65.55	12:28 67.79		11:54 72.06			12:07 72.37		11:54 5:57/mi	72.37
3mi	7			20:40 61.33		19:25 66.22	19:01 68.11	18:37 70.08	18:34 70.79		19:28 68.54	18:50 71.38		18:34 6:11/mi	71.38
5km	112	24:53 52.48	22:05 59.13	21:54 60.02	22:19 59.32	19:44 67.58	19:43 68.13	19:09 70.66	19:25 70.21	19:45 69.54	19:57 69.89	18:55 73.71	19:58 70.37	18:55 6:05/mi	73.71
4mi	5			29:32 57.64		26:53 64.18			24:47 71.20	25:42 69.19	26:32 67.53			24:47 6:12/mi	71.20
5mi	5		37:36 56.63	37:13 57.48			34:24 63.86	32:17 68.57		33:34 66.46				32:17 6:27/mi	68.57
8.4km	1											40:52 57.95		40:52 7:50/mi	57.95
9600m	6									40:33 65.85	39:11 68.69			39:11 6:34/mi	68.69
6.2mi	1									44:26 62.49				44:26 7:10/mi	62.49
10km	27	51:57 51.11	45:53 58.07	45:54 58.28	48:34 55.34	42:28 63.65	41:42 65.23	39:40 69.07	38:50 71.10	42:12 65.95	40:47 68.78	39:27 71.68		38:50 6:15/mi	71.68
6.8mi	1			1:04:04 45.95										1:04:04 9:25/mi	45.95
8mi	2											52:55 69.79	55:28 67.13	52:55 6:37/mi	69.79
14.3km	1											1:02:31 65.92		1:02:31 7:02/mi	65.92
10mi	4						1:15:07 59.79	1:09:23 65.18				1:06:25 70.31	1:07:49 69.42	1:06:25 6:39/mi	70.31
17.1km	1										1:23:41 58.87			1:23:41 7:53/mi	58.87
10.8mi	1							1:16:48 63.82						1:16:48 7:07/mi	63.82
13.1mi	14	2:29:00 39.02	1:44:22 55.86	1:45:25 55.49	1:44:31 56.20	1:35:47 61.64	1:32:43 64.05	1:31:43 65.19			1:36:29 63.47	1:27:49 70.31		1:27:49 6:42/mi	70.31
30km	1							2:27:20 59.15						2:27:20 7:54/mi	59.15
26.2mi	1							3:27:53 60.31						3:27:53 7:56/mi	60.31

2024		Result	WAVA	Distance
25 May	Cardiff parkrun SB	19:58	70.37	5km
5 May	Cardiff 5k Race for Victory	20:14	69.44	5km
26 Apr	Cardiff Summer Series 1 Mile SB	5:56	69.63	1mi
9 Mar	Trelai Park parkrun	21:44	64.65	5km
2 Mar	Tremorfa parkrun	20:11	69.61	5km
18 Feb	Cardiff 20-10 (10 Miler) SB	1:07:49	69.42	10mi
21 Jan	Lliswerry 8 SB	55:28	67.13	8mi
2023		Result	WAVA	Distance
31 Dec	Old Father Time		0.00	5mi
18 Nov	Welsh Inter-Regional XC Championship	44:58	60.02	9.55km
11 Nov	Gwent League Llandaff Fields Cardiff Senior Men	41:50	64.86	9.6km
28 Oct	Cardiff parkrun	19:05	73.06	5km
14 Oct	Gwent XC League - Senior Men and Masters	39:13	65.89	9.15km
1 Oct	Cardiff Half Marathon PB	1:27:49	70.31	13.1mi
3 Sep	Cardiff 10k	40:01	70.66	10km
26 Aug	Cardiff parkrun	18:59	73.45	5km
29 Jul	Magor 10K	40:03	70.61	10km
15 Jul	Tremorfa parkrun	19:50	70.30	5km
2 Jul	Porthcawl 10K SB	39:27	71.68	10km
28 Jun	SSAFA 5K Series Race 2 PB	18:55	73.71	5km
24 Jun	Cardiff parkrun	19:25	71.81	5km
16 Jun	Cardiff Summer Series 3 Mile SB	18:50	71.38	3mi
10 Jun	Welsh Castles Relay Stage 6: Barmouth to Dolgellau PB	1:02:31	65.92	14.29km
3 Jun	Cardiff parkrun	19:17	72.31	5km
26 May	Cardiff Summer Series 2 Mile SB	12:07	72.37	2mi
6 May	Cardiff parkrun	19:49	70.36	5km
30 Apr	Cardiff 5k	19:25	71.81	5km
28 Apr	Cardiff Summer Series 1 Mile SB	5:41	72.15	1mi
2 Apr	Great Welsh Half Marathon	1:28:12	70.01	13.1mi
11 Mar	Cardiff parkrun	19:35	71.20	5km
19 Feb	Cardiff 20-10 (10 Miler) PB	1:06:25	70.31	10mi
11 Feb	Gwent XC League - Senior Men & Masters PB	40:52	57.95	8.4km
15 Jan	Lliswerry 8 PB	52:55	69.79	8mi
7 Jan	Tremorfa parkrun	20:46	67.14	5km
2022		Result	WAVA	Distance
31 Dec	Cardiff parkrun	19:57	69.89	5km
24 Dec	Grangemoor parkrun	20:29	68.07	5km
26 Nov	Cardiff parkrun SB	19:57	69.89	5km
15 Oct	Gwent League - Senior Men & Masters PB	39:11	68.69	9600m
2 Oct	Cardiff Half Marathon SB	1:36:29	63.47	13.1mi
18 Sep	Swansea Bay 10k SB	40:47	68.78	10km
9 Aug	Rose Inn Series Race 4 SB	26:32	67.53	4mi
6 Aug	Cardiff parkrun	19:59	69.25	5km
9 Jul	Llanishen Park parkrun	21:12	65.27	5km
6 Jul	Cosmeston Relays SB	19:28	68.54	3mi
2 Jul	Cardiff parkrun	20:40	66.96	5km
25 Jun	Llanishen Park parkrun	21:43	63.72	5km
18 Jun	Cardiff parkrun	21:12	65.27	5km
12 Jun	Welsh Castles Relay, Stage 11: Newtown to Llanbadarn Fynydd PB	1:23:41	58.87	17.07km
29 May	Treforest 10k	44:49	62.59	10km
1 May	Cardiff 5k	20:58	66.00	5km
10 Apr	Great Welsh Half Marathon	1:42:19	59.85	13.1mi
30 Jan	Reverse 10		0.00	10mi
2021		Result	WAVA	Distance
18 Dec	Tremorfa parkrun	21:25	64.61	5km
11 Dec	Coed Cefn-pwll-du parkrun	25:42	53.84	5km
7 Nov	Richard Burton 10k PB	44:26	62.49	6.2mi
24 Oct	Newport 10K SB	42:12	65.95	10km
16 Oct	Gwent League - Senior Men & Masters SB	40:33	65.85	9600m
2 Oct	Trelai Park parkrun	22:15	61.73	5km
29 Aug	Cardiff Race for Victory 5k SB	19:45	69.54	5km
20 Aug	Rose Inn Summer Special SB	25:42	69.19	4mi
31 Jul	Welsh 5k Series - Pembrey (Race 3)	19:57	68.84	5km
25 Jul	The Age Grader SB	33:34	66.46	5mi
2020		Result	WAVA	Distance
19 Dec	Fake parkrun	20:19	67.60	5km
5 Sep	Fake parkrun	19:36	69.55	5km
4 Jul	Fetch Virtual Weekend 10k	39:40	69.61	10km
26 Jun	Cardiff Running Events - Virtual Summer Series 4 Mile PB	24:47	71.20	4mi
12 Jun	Cardiff Running Events - Virtual Summer Series 3 Mile PB	18:34	70.79	3mi
29 May	Cardiff Running Events - Virtual Summer Series 2 Mile PB	11:54	72.06	2mi
23 May	Fetch Virtual Weekend Mile PB	5:35	71.83	1mi
22 Feb	Cardiff parkrun	19:26	70.15	5km
8 Feb	gwent league chepstow senior men	37:45	67.22	9.2km
19 Jan	Speedway 10k PB	38:50	71.10	10km
11 Jan	Cardiff parkrun	19:37	69.49	5km
1 Jan	Cardiff parkrun SB	19:25	70.21	5km
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile PB	32:17	68.57	5mi
28 Dec	Grangemoor parkrun	20:01	68.11	5km
23 Nov	Cardiff parkrun	19:52	68.11	5km
9 Nov	Gwent League Pembrey - Senior Men	41:26	63.83	6mi
3 Nov	Richard Burton 10k	43:14	63.37	10km
12 Oct	Gwent League Llandaff Fields Cardiff Senior Men	41:11	63.84	9.6km
6 Oct	Cardiff Half Marathon SB	1:31:43	65.19	13.1mi
1 Sep	Cardiff 10K SB	39:40	69.07	10km
17 Aug	Pontypridd parkrun	19:24	69.75	5km
4 Aug	Brecon 10 SB	1:09:23	65.18	10mi
27 Jul	Cardiff parkrun SB	19:09	70.66	5km
20 Jul	Cardiff parkrun	19:30	69.39	5km
13 Jul	Cardiff parkrun	19:21	69.93	5km
10 Jul	Cosmeston Relays SB	18:37	70.08	3mi
7 Jul	Porthcawl 10K	40:48	67.15	10km
22 Jun	Cardiff parkrun	19:35	69.10	5km
19 Jun	SSAFA 5K Series Race 2	19:36	69.04	5km
15 Jun	Cardiff parkrun	19:47	68.40	5km
8 Jun	Welsh Castles Relay Stage 8: Dinas Mawddwy to Foel PB	1:16:48	63.82	10.8mi
1 Jun	Pontypridd parkrun	20:19	66.61	5km
29 May	Merthyr Mawr Lane 5K	20:19	66.61	5km
25 May	Cardiff parkrun	21:54	61.79	5km
5 May	Newport Marathon PB	3:27:53	60.31	26.2mi
20 Apr	Barry Island parkrun	20:26	66.23	5km
24 Mar	Cardiff Taff Trail Half Marathon	1:32:09	64.89	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:27:20	59.15	30km
23 Feb	welsh cross country championships	46:08	61.59	10.35km
23 Feb	Welsh cross country champs		0.00	4.6mi
2 Feb	Grangemoor parkrun	22:52	59.18	5km
12 Jan	Cardiff parkrun	23:02	58.75	5km
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 SB	34:24	63.86	5mi
22 Dec	Cardiff parkrun	20:42	65.37	5km
8 Dec	Cardiff parkrun	21:33	62.79	5km
2 Dec	gwent league brynbach park senior men	1:01:01	43.09	9.6km
10 Nov	Gwent League Pembrey - Senior Men	43:34	60.26	6mi
4 Nov	Richard Burton 10K	43:14	62.92	10km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	44:17	58.94	9.6km
7 Oct	Cardiff Half Marathon SB	1:32:43	64.05	13.1mi
2 Sep	Cardiff 10K SB	41:42	65.23	10km
25 Aug	Penallta parkrun	20:23	65.90	5km
18 Aug	Cardiff parkrun	20:19	66.12	5km
11 Aug	Cardiff parkrun	20:49	64.53	5km
5 Aug	Brecon 10 SB	1:15:07	59.79	10mi
28 Jul	Cardiff parkrun	20:43	64.84	5km
21 Jul	Cardiff parkrun	21:36	62.19	5km
14 Jul	Cardiff parkrun	21:08	63.56	5km
11 Jul	Cosmeston Relays SB	19:01	68.11	3mi
7 Jul	Cardiff parkrun	20:42	64.89	5km
20 Jun	SSAFA 5K Series Race 2	20:15	66.34	5km
2 Jun	Cardiff parkrun	19:51	67.67	5km
30 May	Merthyr Mawr Lane 5K SB	19:43	68.13	5km
19 May	Cardiff parkrun	19:52	67.62	5km
11 May	Cardiff Summer Series 2 Miles SB	12:28	67.79	2mi
6 May	Cardiff 5K Race for Victory	20:07	66.78	5km
27 Apr	Cardiff Summer Series 1 Mile SB	5:50	67.76	1mi
21 Apr	Cardiff parkrun	22:18	60.24	5km
1 Apr	Cardiff Taff Trail Half Marathon	1:40:20	59.19	13.1mi
25 Mar	Cardiff Bay Run	42:56	63.36	10km
10 Feb	Pontypool parkrun	20:15	66.34	5km
27 Jan	Cardiff parkrun	20:11	66.55	5km
20 Jan	Pontypridd parkrun	20:30	65.53	5km
1 Jan	Cardiff parkrun	21:44	61.81	5km
2017		Result	WAVA	Distance
23 Dec	Porthcawl parkrun	20:47	64.63	5km
9 Dec	Pontypridd parkrun	21:26	62.67	5km
11 Nov	Cardiff parkrun	21:06	63.20	5km
5 Nov	Richard Burton 10K	43:07	62.69	10km
28 Oct	Barry Island parkrun	21:28	62.12	5km
7 Oct	Cardiff parkrun	20:20	65.58	5km
1 Oct	Cardiff Half Marathon SB	1:35:47	61.64	13.1mi
16 Sep	Pontypridd parkrun	22:13	60.02	5km
9 Sep	Cardiff parkrun (Llandaff Fields)	21:43	61.41	5km
3 Sep	Cardiff 10k SB	42:28	63.65	10km
26 Aug	Cardiff parkrun	21:04	63.30	5km
12 Aug	Cardiff parkrun	21:41	61.50	5km
29 Jul	Cardiff parkrun	21:11	62.95	5km
22 Jul	Cardiff parkrun	19:54	67.01	5km
14 Jul	Cardiff Summer Series 4 Miles SB	26:53	64.18	4mi
8 Jul	Cardiff parkrun	42:29	31.39	5km
1 Jul	Cardiff parkrun	19:49	67.29	5km
24 Jun	Cardiff parkrun SB	19:44	67.58	5km
16 Jun	Cardiff Summer Series 3 Miles SB	19:25	66.22	3mi
10 Jun	Cardiff parkrun	20:35	64.79	5km
24 May	SSAFA 5K Series Race 1	20:35	64.79	5km
20 May	Cardiff parkrun	20:37	64.68	5km
12 May	Cardiff Summer Series 2 Miles SB	12:48	65.55	2mi
30 Apr	Cardiff 5K - Race For Victory	21:05	63.25	5km
2 Apr	Cardiff Bay Run	43:04	62.76	10km
5 Mar	St David's Day Run	44:56	60.16	10km
25 Feb	Cardiff parkrun	21:48	61.17	5km
4 Feb	Cardiff parkrun	21:50	61.08	5km
7 Jan	Cardiff parkrun	22:27	59.40	5km
2016		Result	WAVA	Distance
31 Dec	Cardiff parkrun	22:59	58.02	5km
24 Dec	Cardiff parkrun	23:19	57.19	5km
12 Nov	Cardiff parkrun	23:54	55.39	5km
6 Nov	Richard Burton 10K	49:37	54.17	10km
2 Oct	Cardiff Half Marathon	1:49:47	53.50	13.1mi
11 Sep	Cardiff 10K SB	48:34	55.34	10km
13 Aug	Cardiff parkrun	23:53	55.43	5km
23 Jul	Aberystwyth parkrun	23:49	55.59	5km
11 Jun	Cardiff parkrun	22:58	57.65	5km
4 Jun	Cardiff parkrun	22:38	58.49	5km
27 May	Cardiff Summer Series 2 Miles SB	13:43	60.73	2mi
21 May	Cardiff parkrun	22:46	58.15	5km
1 May	Cardiff 5K - Race For Victory SB	22:19	59.32	5km
26 Mar	IAAF World Half Marathon Championships SB	1:44:31	56.20	13.1mi
20 Feb	Cardiff parkrun	23:39	55.98	5km
2015		Result	WAVA	Distance
31 Oct	Grangemoor Parkrun	23:50	55.15	5km
4 Oct	Cardiff Half Marathon SB	1:45:25	55.49	13.1mi
6 Sep	Cardiff 10K	46:44	57.24	10km
14 Aug	Cardiff Summer Series 4 Mile SB	29:32	57.64	4mi
3 Jul	Cardiff Sunmer Series 3 mile SB	20:40	61.33	3mi
27 Jun	Cardiff parkrun SB	21:54	60.02	5km
19 Jun	Cardiff Summer Series 2 Miles SB	13:26	61.58	2mi
30 May	bwystfil y bryn 6.8miles PB	1:04:04	45.95	6.8mi
4 May	Cardiff Bay 5 SB	37:13	57.48	5mi
1 May	Cardiff Summer Series 1 Mile SB	5:59	64.69	1mi
1 Mar	St Davids Day Run 10K SB	45:54	58.28	10km
2014		Result	WAVA	Distance
13 Dec	Cardiff parkrun	22:33	58.29	5km
15 Nov	Cardiff parkrun SB	22:05	59.13	5km
2 Nov	Richard Burton 10k SB	45:53	58.07	10km
25 Oct	Cardiff parkrun	22:33	57.91	5km
5 Oct	Cardiff Half Marathon SB	1:44:22	55.86	13.1mi
23 Aug	Cardiff Parkrun	22:16	58.64	5km
26 Jul	Cardiff Parkrun	24:45	52.76	5km
22 Jun	Caerphilly 10k	53:46	49.55	10km
5 May	Cardiff Bay 5 SB	37:36	56.63	5mi
26 Apr	Cardiff Parkrun	23:50	54.79	5km
22 Mar	Cardiff Parkrun	23:32	55.49	5km
16 Mar	Atlantic College 10K	48:19	55.14	10km
2 Mar	Cardiff St Davids Day 10k	48:57	54.43	10km
8 Feb	Cardiff Parkrun	25:29	51.24	5km
25 Jan	Cardiff Parkrun	23:56	54.56	5km
4 Jan	Cardiff Parkrun	25:15	51.71	5km
2013		Result	WAVA	Distance
21 Dec	Cardiff Parkrun SB	24:53	52.48	5km
30 Nov	Cardiff Parkrun	25:55	50.38	5km
6 Oct	Cardiff Half Marathon SB	2:29:00	39.02	13.1mi
8 Sep	Cardiff 10K SB	51:57	51.11	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	24	1	37	12	6	0	0	0	0	0	0	0	80
2024	71	98	38	28	96	0	0	0	0	0	0	0	332
2024	193	146	82	85	78	0	0	0	0	0	0	0	584
2023	18	10	5	11	39	13	13	38	4	11	7	0	169
2023	70	92	94	76	88	102	80	108	99	127	107	48	1091
2023	128	91	70	59	95	112	81	32	101	119	83	56	1026
2022	24	17	20	24	20	15	9	23	3	7	12	16	189
2022	16	17	39	56	50	48	54	82	63	64	62	73	624
2022	31	62	60	7	57	66	68	100	83	106	66	59	764
2021	21	35	19	51	49	28	45	23	24	33	13	10	351
2021	0	1	31	23	83	101	71	96	30	57	47	82	623
2021	15	29	126	195	0	0	0	0	56	0	0	0	421
2020	0	0	0	0	14	29	36	32	15	22	7	14	168
2020	0	0	0	28	131	132	107	52	28	92	91	88	748
2020	0	0	0	36	28	35	20	190	264	21	0	0	594

Wed 1st May May 1	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
3.9mi, 32:50 Run - General 1) 1km - 5:23(5:23/km) 128/143bpm [690b/km] 65cal 11.13/11.99kmph 2) 1km - 4:57(4:57/km) 145/150bpm [718b/km] 69cal 12.12/14.08kmph 3) 1km - 5:08(5:08/km) 147/152bpm [754b/km] 72cal 11.7/13.64kmph 4) 1km - 5:08(5:08/km) 151/159bpm [776b/km] 76cal 11.68/12.26kmph 5) 1km - 5:08(5:08/km) 150/156bpm [770b/km] 76cal 11.68/12.36kmph 6) 1km - 5:35(5:35/km) 149/163bpm [832b/km] 76cal 10.75/12.33kmph 7) 0.29km - 1:30(5:07/km) 145/154bpm [742b/km] 19cal 11.73/12.16kmph Add a comment 3.4mi, 14:03 Bike - Commuting 1) 5km - 12:41(2:32/km) 198cal 23.66/36.28kmph 2) 0.54km - 1:23(2:32/km) 20cal 23.65/29.29kmph Add a comment 3.7mi, 15:25 Bike - Commuting 1) 5km - 12:42(2:32/km) 156cal 23.62/36.18kmph 2) 0.95km - 2:43(2:52/km) 32cal 20.99/30.5kmph Add a comment	-	3.8mi, 16:36 Bike - Commuting 1) 5km - 13:52(2:46/km) 196cal 21.63/31.58kmph 2) 1.06km - 2:44(2:34/km) 38cal 23.32/27.58kmph Add a comment 4mi, 34:04 Run - General 1) 1km - 5:01(5:01/km) 132/148bpm [663b/km] 62cal 11.95/12.8kmph 2) 1km - 5:09(5:09/km) 148/152bpm [763b/km] 76cal 11.64/12.36kmph 3) 1km - 5:30(5:30/km) 147/150bpm [808b/km] 78cal 10.92/11.72kmph 4) 1km - 5:29(5:29/km) 145/150bpm [795b/km] 72cal 10.94/11.69kmph 5) 1km - 5:19(5:19/km) 146/151bpm [776b/km] 72cal 11.29/11.69kmph 6) 1km - 5:27(5:27/km) 149/158bpm [812b/km] 76cal 11.01/12.33kmph 7) 0.4km - 2:09(5:21/km) 149/153bpm [798b/km] 31cal 11.2/11.08kmph Add a comment 3.7mi, 15:56 Bike - Commuting 1) 5km - 13:18(2:40/km) 218cal 22.55/35kmph 2) 0.91km - 2:38(2:52/km) 43cal 20.88/29.66kmph Add a comment	-	1.7mi, 14:43 Run - Warm Down 1) 1km - 5:36(5:36/km) 139/153bpm [777b/km] 74cal 10.73/11.79kmph 2) 1km - 5:33(5:33/km) 153/159bpm [849b/km] 84cal 10.81/12.56kmph 3) 0.71km - 3:34(5:01/km) 153/162bpm [768b/km] 52cal 11.95/12.33kmph Add a comment 3.1mi, 20:20 Run - Race 1) 1km - 4:09(4:09/km) 160/173bpm [664b/km] 63cal 14.46/15.92kmph 2) 1km - 3:54(3:54/km) 176/179bpm [687b/km] 68cal 15.37/15.79kmph 3) 1km - 4:03(4:03/km) 182/186bpm [737b/km] 73cal 14.82/15.69kmph 4) 1km - 4:10(4:10/km) 186/188bpm [774b/km] 78cal 14.41/14.88kmph 5) 1km - 4:00(4:00/km) 188/191bpm [753b/km] 77cal 14.98/17.03kmph 6) 0.02km - 4(3:31/km) 191/192bpm [673b/km] 1cal 17.02/17.23kmph Add a comment 1.4mi, 11:14 Run - Warm Up 1) 1km - 5:23(5:23/km) 126/137bpm [678b/km] 61cal 11.16/12.53kmph 2) 1km - 4:51(4:51/km) 143/149bpm [693b/km] 66cal 12.39/13.5kmph 3) 0.2km - 1:00(5:03/km) 151/153bpm [764b/km] 14cal 11.86/12.39kmph Add a comment 1.4mi, 25:00 Run - General 1) 0.41km - 5:00(12:09/km) 24cal 4.94/11.92kmph 2) 0.12km - 1:00(8:25/km) 8cal 7.13/8.63kmph 3) 0.13km - 1:30(11:42/km) 6cal 5.13/6.92kmph 4) 0.13km - 1:00(7:55/km) 9cal 7.57/8.6kmph 5) 0.11km - 1:30(13:07/km) 7cal 4.58/7.69kmph 6) 0.12km - 1:00(8:17/km) 7cal 7.24/7.96kmph 7) 0.13km - 1:30(11:54/km) 7cal 5.04/7.12kmph 8) 0.11km - 1:00(8:46/km) 6cal 6.85/7.93kmph 9) 0.12km - 1:30(12:38/km) 7cal 4.75/7.19kmph 10) 0.11km - 1:00(8:53/km) 5cal 6.75/6.95kmph 11) 0.12km - 1:30(12:00/km) 7cal 5/6.75kmph 12) 0.11km - 1:00(8:57/km) 5cal 6.7/7.19kmph 13) 0.11km - 1:30(13:42/km) 6cal 4.38/6.92kmph 14) 0.12km - 1:00(8:38/km) 6cal 6.95/7.59kmph 15) 0.1km - 1:30(15:03/km) 6cal 3.99/7.22kmph 16) 0.09km - 1:00(10:44/km) 5cal 5.59/6.75kmph 17) 0.12km - 1:30(12:56/km) 6cal 4.64/5.54kmph Add a comment	-	4.3mi, 35:24 Run - General 1) 1km - 5:13(5:13/km) 125/140bpm [653b/km] 58cal 11.48/12.56kmph 2) 1km - 5:07(5:07/km) 149/161bpm [762b/km] 74cal 11.74/12.9kmph 3) 1km - 5:07(5:07/km) 149/161bpm [762b/km] 72cal 11.74/12.39kmph 4) 1km - 5:05(5:05/km) 149/155bpm [757b/km] 73cal 11.81/12.12kmph 5) 1km - 5:12(5:12/km) 148/152bpm [771b/km] 71cal 11.52/11.79kmph 6) 1km - 4:58(4:58/km) 148/155bpm [734b/km] 66cal 12.1/12.46kmph 7) 0.9km - 4:42(5:14/km) 158/166bpm [826b/km] 71cal 11.48/12.29kmph Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
1.4mi, 25:00 Run - General 1) 0.39km - 5:00(12:58/km) 22cal 4.63/5.37kmph 2) 0.12km - 1:00(8:09/km) 9cal 7.36/8.43kmph 3) 0.12km - 1:30(12:07/km) 7cal 4.95/7.59kmph 4) 0.11km - 1:00(9:14/km) 6cal 6.5/7.56kmph 5) 0.13km - 1:30(11:25/km) 7cal 5.25/7.09kmph 6) 0.11km - 1:00(8:43/km) 6cal 6.88/7.69kmph 7) 0.13km - 1:30(11:45/km) 7cal 5.1/6.99kmph 8) 0.11km - 1:00(9:21/km) 6cal 6.42/7.83kmph 9) 0.12km - 1:30(12:07/km) 7cal 4.95/6.25kmph 10) 0.1km - 1:00(9:57/km) 5cal 6.03/7.12kmph 11) 0.14km - 1:30(11:04/km) 7cal 5.43/6.28kmph 12) 0.1km - 1:00(10:03/km) 5cal 5.97/6.15kmph 13) 0.12km - 1:30(12:02/km) 7cal 4.99/6.42kmph 14) 0.11km - 1:00(9:15/km) 6cal 6.49/7.83kmph 15) 0.13km - 1:30(11:57/km) 7cal 5.03/6.58kmph 16) 0.11km - 1:00(8:46/km) 7cal 6.85/7.83kmph 17) 0.12km - 1:30(12:33/km) 6cal 4.78/6.89kmph Add a comment	3.7mi, 15:28 Bike - Commuting 1) 5km - 13:05(2:37/km) 210cal 22.92/34.23kmph 2) 1.03km - 2:23(2:19/km) 31cal 25.88/30.37kmph Add a comment 7.3mi, 57:50 Run - Tempo 1) 1km - 5:49(5:49/km) 133/151bpm [773b/km] 72cal 10.33/12.02kmph 2) 1km - 4:47(4:47/km) 158/163bpm [757b/km] 73cal 12.52/13.1kmph 3) 1km - 4:39(4:39/km) 164/168bpm [762b/km] 74cal 12.91/13.5kmph 4) 1km - 4:38(4:38/km) 165/168bpm [766b/km] 74cal 12.93/13.4kmph 5) 1km - 4:44(4:44/km) 169/171bpm [799b/km] 77cal 12.69/13.03kmph 6) 1km - 4:42(4:42/km) 171/178bpm [804b/km] 78cal 12.75/13.03kmph 7) 1km - 5:03(5:03/km) 173/182bpm [873b/km] 85cal 11.89/13.57kmph 8) 1km - 4:51(4:51/km) 173/176bpm [839b/km] 81cal 12.37/13.5kmph 9) 1km - 5:02(5:02/km) 175/178bpm [880b/km] 86cal 11.93/12.56kmph 10) 1km - 5:09(5:09/km) 175/177bpm [902b/km] 88cal 11.64/12.23kmph 11) 1km - 5:06(5:06/km) 173/177bpm [882b/km] 86cal 11.77/12.36kmph 12) 0.67km - 3:20(4:57/km) 175/182bpm [867b/km] 56cal 12.11/13.07kmph Add a comment 4.1mi, 16:55 Bike - Commuting 1) 5km - 12:43(2:33/km) 168cal 23.59/38.19kmph 2) 1.58km - 4:11(2:40/km) 47cal 22.56/30.7kmph Add a comment	1.3mi, 25:00 Run - Easy 1) 0.4km - 5:00(12:36/km) 23cal 4.76/5.24kmph 2) 0.11km - 1:00(9:25/km) 6cal 6.36/8kmph 3) 0.12km - 1:30(12:21/km) 6cal 4.86/6.79kmph 4) 0.11km - 1:00(9:12/km) 5cal 6.52/7.02kmph 5) 0.12km - 1:30(12:23/km) 6cal 4.85/6.72kmph 6) 0.11km - 1:00(9:14/km) 5cal 6.5/7.15kmph 7) 0.11km - 1:30(14:02/km) 6cal 4.28/6.45kmph 8) 0.11km - 1:00(8:53/km) 5cal 6.75/7.19kmph 9) 0.11km - 1:30(13:44/km) 6cal 4.37/6.82kmph 10) 0.1km - 1:00(10:08/km) 5cal 5.92/7.25kmph 11) 0.11km - 1:30(14:02/km) 6cal 4.27/6.05kmph 12) 0.1km - 1:00(9:59/km) 5cal 6.01/6.69kmph 13) 0.11km - 1:30(13:19/km) 6cal 4.51/6.18kmph 14) 0.1km - 1:00(9:56/km) 5cal 6.04/6.85kmph 15) 0.11km - 1:30(13:17/km) 6cal 4.51/6.21kmph 16) 0.1km - 1:00(9:32/km) 5cal 6.29/6.85kmph 17) 0.12km - 1:30(12:17/km) 6cal 4.89/6.42kmph Add a comment 3.8mi, 14:45 Bike - General 1) 5km - 12:29(2:30/km) 208cal 24.03/35.67kmph 2) 1.04km - 2:16(2:11/km) 44cal 27.4/34.7kmph Add a comment 4.3mi, 17:31 Bike - Commuting 1) 5km - 12:10(2:26/km) 170cal 24.65/39.67kmph 2) 1.97km - 5:21(2:43/km) 61cal 22.15/30.54kmph Add a comment	8.5mi, 1:09:15 Run - Hill Work 1) 1km - 5:28(5:28/km) 134/150bpm [732b/km] 66cal 10.99/13.2kmph 2) 1km - 4:48(4:48/km) 152/161bpm [731b/km] 69cal 12.48/13.23kmph 3) 1km - 4:33(4:33/km) 167/174bpm [760b/km] 72cal 13.18/13.57kmph 4) 1km - 5:44(5:44/km) 176/181bpm [1008b/km] 96cal 10.48/13.07kmph 5) 1km - 5:08(5:08/km) 172/182bpm [884b/km] 85cal 11.67/12.33kmph 6) 1km - 5:09(5:09/km) 175/181bpm [901b/km] 86cal 11.65/12.33kmph 7) 1km - 4:51(4:51/km) 170/181bpm [824b/km] 78cal 12.38/13.33kmph 8) 1km - 4:48(4:48/km) 167/177bpm [800b/km] 75cal 12.52/14.11kmph 9) 1km - 5:05(5:05/km) 165/175bpm [837b/km] 78cal 11.82/13.1kmph 10) 1km - 5:05(5:05/km) 178/184bpm [903b/km] 87cal 11.82/12.87kmph 11) 1km - 5:12(5:12/km) 165/174bpm [857b/km] 77cal 11.56/13.54kmph 12) 1km - 4:42(4:42/km) 169/180bpm [794b/km] 69cal 12.78/13.27kmph 13) 1km - 5:31(5:31/km) 173/180bpm [954b/km] 90cal 10.88/12.73kmph 14) 0.64km - 3:14(5:04/km) 174/178bpm [881b/km] 53cal 11.85/12.33kmph Add a comment	1.2mi, 5:26 Bike - General 1) 1.96km - 5:26(2:46/km) 82cal 21.64/28.08kmph Add a comment	6.4mi, 53:47 Run - General 1) 1km - 5:30(5:30/km) 125/136bpm [688b/km] 61cal 10.91/11.39kmph 2) 1km - 5:17(5:17/km) 140/150bpm [741b/km] 68cal 11.34/12.77kmph 3) 1km - 5:09(5:09/km) 141/148bpm [727b/km] 66cal 11.64/12.87kmph 4) 1km - 5:09(5:09/km) 145/150bpm [746b/km] 67cal 11.65/12.19kmph 5) 1km - 5:07(5:07/km) 147/151bpm [751b/km] 67cal 11.74/12.19kmph 6) 1km - 5:01(5:01/km) 147/152bpm [737b/km] 67cal 11.97/11.89kmph 7) 1km - 5:28(5:28/km) 149/160bpm [815b/km] 74cal 10.97/11.82kmph 8) 1km - 5:06(5:06/km) 148/161bpm [756b/km] 68cal 11.75/11.96kmph 9) 1km - 5:11(5:11/km) 135/157bpm [699b/km] 70cal 11.58/11.99kmph 10) 1km - 5:21(5:21/km) 141/154bpm [755b/km] 71cal 11.21/12.26kmph 11) 0.28km - 1:27(5:09/km) 154/156bpm [794b/km] 21cal 11.64/11.59kmph Add a comment	-
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
1.3mi, 22:30 Run - Easy 1) 0.4km - 5:00(12:37/km) 23cal 4.76/4.97kmph 2) 0.17km - 1:30(8:50/km) 12cal 6.79/9.34kmph 3) 0.17km - 2:00(12:06/km) 9cal 4.96/6.82kmph 4) 0.17km - 1:30(8:41/km) 10cal 6.91/7.59kmph 5) 0.17km - 2:00(11:49/km) 9cal 5.08/7.15kmph 6) 0.17km - 1:30(8:52/km) 11cal 6.77/7.96kmph 7) 0.15km - 2:00(13:11/km) 8cal 4.55/6.75kmph 8) 0.17km - 1:30(8:44/km) 10cal 6.88/8.3kmph 9) 0.16km - 2:00(12:42/km) 9cal 4.73/6.92kmph 10) 0.17km - 1:30(9:05/km) 8cal 6.61/6.95kmph 11) 0.15km - 2:00(13:05/km) 8cal 4.59/6.55kmph Add a comment 3.7mi, 16:05 Bike - Commuting 1) 5km - 13:16(2:39/km) 216cal 22.6/35.87kmph 2) 1km - 2:49(2:48/km) 37cal 21.38/30.1kmph Add a comment 5.1mi, 39:14 Run - General 1) 1km - 5:10(5:10/km) 128/145bpm [661b/km] 58cal 11.61/14.31kmph 2) 1km - 4:50(4:50/km) 148/153bpm [715b/km] 68cal 12.42/13.03kmph 3) 1km - 4:52(4:52/km) 153/156bpm [745b/km] 72cal 12.32/13.4kmph 4) 1km - 4:43(4:43/km) 155/160bpm [731b/km] 69cal 12.73/12.9kmph 5) 1km - 4:58(4:58/km) 157/161bpm [780b/km] 74cal 12.08/13.07kmph 6) 1km - 4:31(4:31/km) 161/164bpm [728b/km] 69cal 13.26/13.74kmph 7) 1km - 4:44(4:44/km) 164/167bpm [777b/km] 74cal 12.67/14.18kmph 8) 1km - 4:41(4:41/km) 165/171bpm [773b/km] 71cal 12.81/13.37kmph 9) 0.16km - 45(4:49/km) 169/172bpm [815b/km] 12cal 12.44/13.13kmph Add a comment 3.7mi, 15:25 Bike - Commuting 1) 5km - 12:47(2:33/km) 168cal 23.46/36.65kmph 2) 0.94km - 2:38(2:49/km) 27cal 21.36/31.34kmph Add a comment	3.9mi, 15:45 Bike - Commuting 1) 5km - 13:03(2:37/km) 219cal 22.99/31.61kmph 2) 1.23km - 2:43(2:12/km) 54cal 27.3/33.05kmph Add a comment 4.1mi, 17:40 Bike - Commuting 1) 5km - 13:12(2:38/km) 170cal 22.74/38.39kmph 2) 1.54km - 4:29(2:55/km) 49cal 20.62/29.53kmph Add a comment	3.8mi, 15:35 Bike - Commuting 1) 5km - 13:03(2:37/km) 255cal 22.99/32.14kmph 2) 1.04km - 2:32(2:26/km) 40cal 24.62/28.38kmph Add a comment 5.3mi, 48:04 Run - Reps 1) 1km - 5:31(5:31/km) 81cal 10.87/12.06kmph 2) 1km - 5:24(5:24/km) 83cal 11.13/11.92kmph 3) 0.06km - 27(8:02/km) 5cal 7.47/9.74kmph 4) 0.2km - 40(3:19/km) 14cal 18.08/19.68kmph 5) 0.06km - 45(13:17/km) 5cal 4.52/19.68kmph 6) 0.2km - 41(3:26/km) 14cal 17.45/19.01kmph 7) 0.07km - 45(10:54/km) 5cal 5.5/18.78kmph 8) 0.2km - 41(3:25/km) 15cal 17.59/19.14kmph 9) 0.06km - 45(11:45/km) 5cal 5.1/19.45kmph 10) 0.2km - 43(3:34/km) 14cal 16.84/18.27kmph 11) 0.06km - 45(11:57/km) 5cal 5.02/18.34kmph 12) 0.2km - 42(3:29/km) 14cal 17.26/18.1kmph 13) 0.06km - 45(12:53/km) 5cal 4.65/18.21kmph 14) 0.2km - 44(3:41/km) 15cal 16.26/17.54kmph 15) 0.06km - 45(11:59/km) 5cal 5/17.4kmph 16) 0.2km - 42(3:31/km) 15cal 17.03/17.97kmph 17) 0.06km - 45(12:39/km) 5cal 4.74/18.27kmph 18) 0.2km - 43(3:36/km) 15cal 16.66/18.48kmph 19) 0.06km - 45(13:21/km) 4cal 4.5/18.07kmph 20) 0.64km - 4:00(6:14/km) 53cal 9.63/10.78kmph 21) 0.2km - 42(3:29/km) 15cal 17.19/18.78kmph 22) 0.07km - 45(10:42/km) 5cal 5.61/18.17kmph 23) 0.2km - 43(3:34/km) 14cal 16.79/18.1kmph 24) 0.06km - 45(12:40/km) 5cal 4.74/17.57kmph 25) 0.2km - 41(3:27/km) 14cal 17.36/19.41kmph 26) 0.06km - 45(12:16/km) 5cal 4.89/19.52kmph 27) 0.2km - 44(3:40/km) 15cal 16.35/18.04kmph 28) 0.06km - 45(12:34/km) 5cal 4.77/17.13kmph 29) 0.2km - 42(3:28/km) 15cal 17.29/18.41kmph 30) 0.06km - 45(12:24/km) 5cal 4.84/18.24kmph 31) 0.2km - 45(3:44/km) 15cal 16.05/17.23kmph 32) 0.06km - 45(12:40/km) 5cal 4.74/17kmph 33) 0.2km - 42(3:29/km) 15cal 17.19/18.98kmph 34) 0.06km - 45(11:55/km) 5cal 5.04/19.01kmph 35) 0.2km - 42(3:30/km) 15cal 17.14/18.48kmph 36) 0.06km - 45(13:03/km) 4cal 4.6/18.07kmph 37) 1km - 5:44(5:44/km) 80cal 10.46/11.02kmph 38) 0.64km - 3:41(5:47/km) 52cal 10.37/11.62kmph Add a comment 4.3mi, 17:10 Bike - Commuting 1) 5km - 12:23(2:29/km) 185cal 24.22/39.37kmph 2) 1.97km - 4:47(2:25/km) 54cal 24.77/31.58kmph Add a comment	1.2mi, 22:30 Run - General 1) 0.38km - 5:00(13:10/km) 22cal 4.55/5.14kmph 2) 0.16km - 1:30(9:08/km) 10cal 6.57/9.61kmph 3) 0.17km - 2:00(12:03/km) 9cal 4.98/6.52kmph 4) 0.16km - 1:30(9:18/km) 8cal 6.45/7.05kmph 5) 0.16km - 2:00(12:23/km) 9cal 4.84/6.31kmph 6) 0.16km - 1:30(9:15/km) 8cal 6.49/6.99kmph 7) 0.15km - 2:00(13:43/km) 8cal 4.37/6.72kmph 8) 0.15km - 1:30(9:44/km) 8cal 6.16/6.65kmph 9) 0.16km - 2:00(12:53/km) 8cal 4.66/6.11kmph 10) 0.17km - 1:30(8:37/km) 10cal 6.96/8.13kmph 11) 0.17km - 2:00(12:04/km) 9cal 4.97/7.46kmph Add a comment	5.5mi, 3:10:51 Walk - General 1) 1km - 19:07(19:07/km) 55cal 55/91rpm 3.14/5.58kmph 2) 1km - 30:48(30:48/km) 43cal 56/79rpm 1.95/5kmph 3) 1km - 24:24(24:24/km) 46cal 56/78rpm 2.46/5.17kmph 4) 1km - 17:35(17:35/km) 51cal 53/79rpm 3.41/5.31kmph 5) 1km - 19:38(19:38/km) 53cal 54/117rpm 3.06/5.31kmph 6) 1km - 17:34(17:34/km) 54cal 52/110rpm 3.42/6.52kmph 7) 0.06km - 3:00(47:12/km) 57/61rpm 1.27/2.69kmph 8) 1km - 19:52(19:52/km) 54cal 53/89rpm 3.02/5.31kmph 9) 1km - 27:25(27:25/km) 41cal 54/74rpm 2.19/4.5kmph 10) 0.82km - 11:28(13:57/km) 43cal 55/61rpm 4.3/6.05kmph Add a comment 9.1mi, 1:18:11 Run - Long Run 1) 1km - 5:37(5:37/km) 123/134bpm [690b/km] 61cal 10.69/11.29kmph 2) 1km - 5:30(5:30/km) 135/144bpm [742b/km] 68cal 10.92/11.89kmph 3) 1km - 5:18(5:18/km) 137/143bpm [726b/km] 65cal 11.33/12.6kmph 4) 1km - 5:04(5:04/km) 143/149bpm [724b/km] 64cal 11.85/11.96kmph 5) 1km - 5:09(5:09/km) 142/146bpm [730b/km] 62cal 11.67/12.23kmph 6) 1km - 5:13(5:13/km) 146/153bpm [761b/km] 66cal 11.51/13.17kmph 7) 1km - 5:12(5:12/km) 148/151bpm [770b/km] 68cal 11.53/12.12kmph 8) 1km - 5:07(5:07/km) 149/152bpm [763b/km] 67cal 11.72/12.29kmph 9) 1km - 5:33(5:33/km) 144/151bpm [799b/km] 67cal 10.82/11.99kmph 10) 1km - 5:16(5:16/km) 140/154bpm [737b/km] 55cal 11.4/12.33kmph 11) 1km - 5:04(5:04/km) 149/152bpm [754b/km] 67cal 11.85/12.83kmph 12) 1km - 5:33(5:33/km) 148/152bpm [821b/km] 73cal 10.81/12.19kmph 13) 1km - 5:22(5:22/km) 146/169bpm [784b/km] 67cal 11.18/11.69kmph 14) 1km - 5:41(5:41/km) 147/151bpm [835b/km] 70cal 10.56/11.49kmph 15) 0.63km - 3:34(5:38/km) 131/149bpm [738b/km] 41cal 10.65/10.88kmph Add a comment	-	3.7mi, 15:52 Bike - General 1) 5km - 13:32(2:42/km) 227cal 22.18/34.33kmph 2) 0.99km - 2:20(2:21/km) 39cal 25.48/33.25kmph Add a comment 5.8mi, 46:20 Run - General 1) 1km - 5:18(5:18/km) 125/137bpm [662b/km] 59cal 11.33/11.76kmph 2) 1km - 4:56(4:56/km) 142/149bpm [699b/km] 66cal 12.18/12.87kmph 3) 1km - 4:48(4:48/km) 147/150bpm [705b/km] 65cal 12.51/12.77kmph 4) 1km - 5:01(5:01/km) 145/161bpm [726b/km] 64cal 11.98/12.5kmph 5) 1km - 5:05(5:05/km) 144/152bpm [731b/km] 64cal 11.82/12.97kmph 6) 1km - 5:02(5:02/km) 148/153bpm [744b/km] 67cal 11.94/12.02kmph 7) 1km - 4:52(4:52/km) 148/151bpm [721b/km] 65cal 12.32/11.89kmph 8) 1km - 4:52(4:52/km) 138/158bpm [671b/km] 72cal 12.34/12.97kmph 9) 1km - 5:01(5:01/km) 152/157bpm [763b/km] 70cal 11.96/12.8kmph 10) 0.32km - 1:28(4:31/km) 152/154bpm [686b/km] 20cal 13.3/13.23kmph Add a comment 3.7mi, 15:16 Bike - General 1) 5km - 12:56(2:35/km) 185cal 23.21/37.69kmph 2) 0.97km - 2:20(2:25/km) 34cal 24.79/33.35kmph Add a comment
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
3.7mi, 16:31 Bike - Commuting 1) 5km - 13:48(2:46/km) 193cal 21.74/36.45kmph 2) 1.01km - 2:43(2:42/km) 37cal 22.26/26.17kmph Add a comment 3.5mi, 14:08 Bike - Commuting 1) 5km - 12:33(2:31/km) 171cal 23.91/37.62kmph 2) 0.65km - 1:35(2:27/km) 31cal 24.49/32.65kmph Add a comment	11.5mi, 1:28:37 Run - General 1) 1km - 5:07(5:07/km) 131/140bpm [669b/km] 64cal 11.74/12.77kmph 2) 1km - 4:39(4:39/km) 142/147bpm [661b/km] 64cal 12.89/13.37kmph 3) 1km - 4:45(4:45/km) 144/150bpm [684b/km] 64cal 12.64/13.84kmph 4) 1km - 4:51(4:51/km) 142/152bpm [689b/km] 61cal 12.36/13.3kmph 5) 1km - 4:59(4:59/km) 144/153bpm [718b/km] 63cal 12.03/12.56kmph 6) 1km - 4:43(4:43/km) 151/159bpm [711b/km] 68cal 12.74/13.4kmph 7) 1km - 5:04(5:04/km) 145/157bpm [735b/km] 71cal 11.83/12.9kmph 8) 1km - 5:06(5:06/km) 155/165bpm [792b/km] 71cal 11.75/12.97kmph 9) 1km - 4:53(4:53/km) 153/160bpm [748b/km] 72cal 12.28/12.97kmph 10) 1km - 4:40(4:40/km) 153/156bpm [714b/km] 68cal 12.86/13.1kmph 11) 1km - 4:47(4:47/km) 151/163bpm [723b/km] 63cal 12.53/13.57kmph 12) 1km - 4:49(4:49/km) 153/159bpm [737b/km] 69cal 12.46/14.04kmph 13) 1km - 4:39(4:39/km) 156/161bpm [726b/km] 69cal 12.89/13.98kmph 14) 1km - 4:32(4:32/km) 153/162bpm [694b/km] 63cal 13.22/14.24kmph 15) 1km - 4:42(4:42/km) 112/161bpm [527b/km] 53cal 12.76/13.74kmph 16) 1km - 4:43(4:43/km) 129/157bpm [609b/km] 61cal 12.7/13.37kmph 17) 1km - 4:48(4:48/km) 123/167bpm [590b/km] 55cal 12.51/12.93kmph 18) 1km - 4:38(4:38/km) 133/171bpm [617b/km] 59cal 12.94/13.71kmph 19) 0.45km - 2:10(4:50/km) 141/170bpm [681b/km] 24cal 12.42/13.77kmph Add a comment 3.6mi, 15:40 Bike - Commuting 1) 5km - 13:23(2:41/km) 176cal 22.4/31.2kmph 2) 0.81km - 2:17(2:48/km) 38cal 21.44/27.71kmph Add a comment 4.1mi, 16:07 Bike - Commuting 1) 5km - 11:45(2:21/km) 174cal 25.55/37.08kmph 2) 1.57km - 4:23(2:47/km) 51cal 21.53/29.86kmph Add a comment	-	1.9mi, 15:56 Run - Warm Down 1) 1km - 5:22(5:22/km) 138/168bpm [741b/km] 67cal 11.17/11.96kmph 2) 1km - 5:22(5:22/km) 150/161bpm [804b/km] 64cal 11.19/11.96kmph 3) 1km - 5:10(5:10/km) 145/153bpm [748b/km] 70cal 11.63/12.23kmph 4) 0.01km - 3(4:09/km) 133/133bpm [553b/km] 14.43/11.89kmph Add a comment 3.1mi, 20:00 Run - parkrun 1) 1km - 4:02(4:02/km) 140/166bpm [566b/km] 62cal 14.85/17.4kmph 2) 1km - 3:55(3:55/km) 167/172bpm [654b/km] 66cal 15.32/16.02kmph 3) 1km - 4:05(4:05/km) 163/175bpm [665b/km] 67cal 14.71/15.35kmph 4) 1km - 4:05(4:05/km) 178/180bpm [728b/km] 72cal 14.67/15.42kmph 5) 1km - 3:53(3:53/km) 182/188bpm [707b/km] 70cal 15.45/17.1kmph Add a comment 1.8mi, 14:22 Run - Warm Up 1) 1km - 5:09(5:09/km) 111/155bpm [572b/km] 69cal 11.64/12.39kmph 2) 1km - 5:00(5:00/km) 135/179bpm [675b/km] 68cal 12.01/13.77kmph 3) 0.82km - 4:13(5:10/km) 125/148bpm [646b/km] 60cal 11.6/13.37kmph Add a comment	1.4mi, 22:30 Run - Easy 1) 0.45km - 5:00(11:01/km) 25cal 5.45/7.49kmph 2) 0.17km - 1:30(8:44/km) 13cal 6.87/9.21kmph 3) 0.16km - 2:00(12:12/km) 8cal 4.92/6.99kmph 4) 0.18km - 1:30(8:33/km) 9cal 7.01/7.59kmph 5) 0.17km - 2:00(11:47/km) 9cal 5.09/7.09kmph 6) 0.17km - 1:30(8:51/km) 10cal 6.78/8.33kmph 7) 0.16km - 2:00(12:27/km) 8cal 4.82/6.82kmph 8) 0.17km - 1:30(8:40/km) 10cal 6.92/7.79kmph 9) 0.16km - 2:00(12:20/km) 8cal 4.87/6.95kmph 10) 0.2km - 1:30(7:40/km) 15cal 7.82/10.52kmph 11) 0.19km - 2:00(10:41/km) 11cal 5.62/12.77kmph Add a comment	4.3mi, 33:57 Run - General 1) 6.84km - 33:57(4:58/km) 139/bpm [690b/km] 540cal 12.09/0kmph Add a comment	-

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