Ocelot Spleens

M60 Cheshire

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About Me
Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021! Show More...

About Me

Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021!

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Recent Blogs
Ethel Bagging #10; #36 Ramshaw Rocks and #37 Hen Cloud	12th May
Keep 'em Peeled	10th May
Boracic Lint	7th May
SWCP training hike	5th May
SWCP	2nd May

My parkrun
Marple parkrun

Recent Training
13th May	General	3.1mi	57:48
13th May	General	0.2mi	5:29
13th May	General	3.1mi	33:39
13th May	General	0.7mi	15:07
13th May	General	2.7mi	53:33

12 Month Benchmarks	Run	Bike
Mile	8:49	4:35
5k	30:27	15:54
5mi	56:16	26:07

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 1000 Swim 0 Walk 2000

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It's a wonderful deathmatch (24-04)
The True North, strong and free: a deathmatch (24-03)
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Fetch Virtual Challenge 2024
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4				6:33 62.74				6:34 65.12										8:48 52.42	6:33 6:33/mi	65.12
2mi	1										13:50 67.28									13:50 6:55/mi	67.28
5km	91				22:01 65.02		22:32 64.49	21:01 70.19	21:31 68.56	21:14 70.55	21:56 68.31	21:53 69.53	21:47 70.40	22:35 67.91	26:50 57.61	29:38 52.58	30:34 51.81	30:11 52.90		21:01 6:46/mi	70.55
4mi	3										29:48 65.34	28:59 68.28		28:16 70.58						28:16 7:04/mi	70.58
5mi	19			39:53 58.46	38:00 61.84	37:48 62.67	35:52 66.05	36:22 65.67	35:58 66.94		37:31 65.24	39:12 62.96	37:07 67.06	38:57 64.44						35:52 7:10/mi	67.06
5.5mi	2					47:14 54.83	48:43 53.59													47:14 8:35/mi	54.83
5.8mi	1					46:22 59.43														46:22 8:00/mi	59.43
10km	45		48:24 59.57	48:22 59.76	46:19 63.27	45:20 64.64	44:25 67.07	44:05 67.58	44:34 67.41	45:04 67.23	44:33 68.59	45:46 67.34	44:57 69.77	44:24 70.63						44:05 7:06/mi	70.63
10mi	6							1:16:44 64.18	1:19:44 62.29		1:16:37 65.97	1:15:20 67.69	1:14:35 68.98							1:14:35 7:28/mi	68.98
13.1mi	21	2:02:26 50.58	1:56:24 53.64	1:48:26 58.06	1:44:41 60.65	1:46:33 59.59	1:39:09 65.14	1:39:12 65.11	1:49:45 59.36	1:39:42 65.92	1:44:30 63.44	1:43:19 64.74	1:43:24 65.28	1:39:04 68.75						1:39:04 7:34/mi	68.75
20mi	1					2:58:49 55.93														2:58:49 8:56/mi	55.93
26.2mi	2				4:16:54 51.61	4:14:04 52.63														4:14:04 9:42/mi	52.63

2024		Result	WAVA	Distance
1 Mar	March Virtual Mile SB	8:48	52.93	1mi
1 Feb	February Virtual Mile	9:16	50.26	1mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	30:11	52.59	5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup SB	30:34	51.48	5km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup	34:11	45.64	5km
14 Feb	Mob Match SHAC v Chorlton	31:45	48.73	5km
25 Jan	Mob Match SHAC v Buxton AC	29:54	51.74	5km
17 Jan	Mob Match SHAC v Chorlton Runners SB	29:38	52.21	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	39:56	38.74	5km
7 Jul	Mob Match SHAC v East London Runners	31:59	47.97	5km
23 Jun	Mob Match SHAC v Warrington SB	26:50	57.17	5km
9 May	Fake parkrun	29:01	52.87	5km
25 Apr	Fake parkrun	27:44	55.32	5km
11 Apr	Fake parkrun	28:28	53.89	5km
4 Apr	Fake parkrun	28:16	54.27	5km
2019		Result	WAVA	Distance
11 Jul	Sale Sizzler (2)	22:38	67.22	5km
9 Jul	Helen Fraser Memorial Club Handicap	43:34	56.97	5mi
27 Jun	Sale Sizzler (1) SB	22:35	67.37	5km
22 Jun	Marple parkrun	23:24	65.02	5km
19 Jun	Offerton 5	41:20	60.05	5mi
16 Jun	Marple Carnival 10K	48:18	64.22	10km
11 May	Marple parkrun	22:37	67.27	5km
2 May	Buxworth 5 SB	38:57	63.72	5mi
20 Apr	Queen Elizabeth parkrun	23:23	65.06	5km
14 Apr	Tatton 10k - April	44:24	69.86	10km
3 Apr	marple runners 4mtt PB	28:16	69.85	4mi
10 Mar	Trafford 10K SB	44:24	69.86	10km
2 Mar	Marple parkrun	22:47	66.78	5km
23 Feb	Marple parkrun	23:09	65.72	5km
17 Feb	Stockport Trail Half Marathon PB	1:39:04	68.58	13.1mi
5 Jan	Marple parkrun	23:21	65.16	5km
2018		Result	WAVA	Distance
9 Dec	Stockport 10 PB	1:14:35	68.81	10mi
4 Nov	Mornington Chasers Regent's Park 10K SB	44:57	69.01	10km
6 Oct	Marple parkrun	22:54	66.44	5km
29 Sep	The Doctor K Cup	22:24	67.92	5km
22 Sep	Hyde parkrun	22:52	66.53	5km
15 Sep	Queen Elizabeth parkrun	24:45	61.47	5km
2 Sep	Trafford 10K	45:46	67.78	10km
16 Aug	Sale Sizzler (4)	21:47	69.84	5km
14 Aug	Helen Fraser Memorial Trail Race	42:44	58.08	5mi
21 Jul	Marple parkrun	23:23	65.06	5km
19 Jul	Sale Sizzler (2) SB	21:47	69.84	5km
14 Jul	Northala Fields parkrun	22:49	66.13	5km
5 Jul	Sale Sizzler (1)	21:55	68.85	5km
20 Jun	Offerton 10K	47:20	64.96	10km
17 Jun	Marple Carnival 10K	48:12	63.79	10km
12 May	Northala Fields parkrun	22:15	67.82	5km
9 May	Mad Hatters 5 Mile MT	39:09	62.85	5mi
3 May	Buxworth 5	40:04	61.41	5mi
22 Apr	Kinder Downfall Fell Race	1:51:25	48.53	10.6mi
11 Feb	Stockport Trail Half Marathon SB	1:43:24	65.11	13.1mi
27 Jan	Marple parkrun	24:41	61.13	5km
7 Jan	Hit The Trail SB	37:07	66.29	5mi
2017		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:02:51	54.14	11km
9 Dec	Marple parkrun	24:43	61.05	5km
3 Dec	Stockport 10 SB	1:15:20	67.51	10mi
25 Nov	Marple parkrun	24:17	62.14	5km
18 Nov	Northala Fields parkrun	22:44	66.37	5km
7 Oct	Marple parkrun	25:38	58.87	5km
17 Sep	Big Stockport 10k	46:12	66.55	10km
13 Sep	marple runners 4mtt SB	28:59	67.55	4mi
2 Sep	Bramhall parkrun	23:24	64.48	5km
17 Aug	Sale 5k Sizzler (4) SB	21:53	68.95	5km
3 Aug	Sale 5k Sizzler (3)	21:54	68.90	5km
20 Jul	Sale 5k Sizzler (2)	22:11	68.02	5km
1 Jul	Northala Fields parkrun	22:10	67.52	5km
21 Jun	Offerton 10K	49:32	61.54	10km
14 Jun	The Bill Fox Round the Resers Race SB	39:12	62.24	5mi
10 May	Mad Hatters 5 Mile MT	41:30	58.79	5mi
6 May	Northala fields parkrun #153	23:09	64.65	5km
29 Apr	Northala fields parkrun	22:41	65.98	5km
22 Apr	northala fields parkrun	22:44	65.83	5km
19 Mar	Wilmslow Half Marathon SB	1:43:19	64.58	13.1mi
5 Mar	Trafford 10K SB	45:46	66.60	10km
26 Feb	Stockport Trail Half Marathon	1:46:56	62.40	13.1mi
18 Feb	Marple Parkrun #249	23:43	63.10	5km
4 Feb	Marple parkrun	24:13	61.80	5km
21 Jan	Marple parkrun	23:48	62.88	5km
1 Jan	Marple parkrun	24:13	61.80	5km
2016		Result	WAVA	Distance
24 Dec	Marple parkrun	24:27	61.21	5km
4 Dec	Stockport 10 SB	1:16:37	65.80	10mi
12 Nov	Cheshire 10k	45:34	66.89	10km
22 Oct	Marple parkrun	23:13	64.46	5km
5 Oct	Marple Runners 2M TT PB	13:50	68.00	2mi
1 Oct	Marple parkrun	23:01	65.02	5km
3 Sep	Marple 10k 'Trail' Run	51:02	59.73	10km
27 Aug	Marple parkrun	23:50	62.80	5km
30 Jul	Marple parkrun	24:26	61.25	5km
28 Jul	Sale Sizzler 3	22:06	67.72	5km
14 Jul	Sale Sizzler 2 SB	21:56	67.68	5km
6 Jul	Marple Runners Race SB	29:48	64.60	4mi
3 Jul	Run the Alderley ByPass 5 Mile SB	37:31	64.48	5mi
30 Jun	Sale Sizzler 1	22:08	67.07	5km
28 May	Marple parkrun	23:01	64.50	5km
21 May	Marple parkrun	23:31	63.13	5km
14 May	Marple parkrun	23:18	63.71	5km
3 Apr	Wilmslow Half Marathon SB	1:44:30	63.28	13.1mi
13 Mar	Trafford 10K SB	44:33	67.83	10km
28 Feb	Stockport Trail Half Marathon	1:48:18	61.06	13.1mi
2015		Result	WAVA	Distance
31 Oct	Marple parkrun	22:43	65.35	5km
24 Oct	Marple parkrun	22:53	64.87	5km
29 Aug	Marple Park Run	22:16	66.67	5km
22 Aug	Marple Park Run	22:59	64.59	5km
6 Aug	Sale 5k Sizzler (4) SB	21:14	69.91	5km
23 Jul	Sale 5k Sizzler (3)	21:20	69.59	5km
11 Jul	Burnage Park Run	23:06	63.75	5km
9 Jul	Sale 5k Sizzler (2)	21:52	67.34	5km
1 Jul	Offerton 10Km Park Race	51:43	57.94	10km
27 Jun	Burnage Park Run	23:09	63.61	5km
25 Jun	Sale 5k Sizzler (1)	21:53	67.29	5km
17 May	Chester Half Marathon SB	1:39:42	65.74	13.1mi
26 Apr	Bolton 10K	46:33	64.37	10km
18 Apr	Burnage Park Run	23:05	63.80	5km
14 Mar	Burnage Park Run	23:11	63.52	5km
28 Feb	Burnage Park Run	23:21	63.07	5km
22 Feb	Bourton 10k SB	45:04	66.48	10km
14 Feb	Burnage Park Run	24:24	60.35	5km
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five	43:36	55.02	5mi
7 Dec	Stockport 10	1:19:54	62.00	10mi
2 Nov	Tewkesbury Guy Fawkes 5	36:55	64.98	5mi
21 Sep	Cotswold Classic SB	1:19:44	62.13	10mi
19 Jul	Bourton 1 Mile Road Race SB	6:34	65.89	1mi
17 Jun	White Horse 5k Road Race	21:49	66.96	5km
14 Jun	Burnage Park Run	23:26	62.34	5km
20 May	White Horse 5k SB	21:31	67.90	5km
18 May	Great Manchester Run	46:57	63.28	10km
27 Apr	Highworth 5 SB	35:58	66.15	5mi
5 Apr	Burnage Park Run	23:31	62.12	5km
30 Mar	Hogweed Hilly Half SB	1:49:45	59.21	13.1mi
8 Mar	Burnage Park Run	23:47	61.43	5km
23 Feb	Bourton 10k SB	44:34	66.66	10km
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:16:44	64.00	10mi
19 Oct	Burnage Park Run	23:01	63.47	5km
13 Oct	BUGATTI 10K	46:14	64.26	10km
6 Oct	Cricklade 10k	45:18	65.58	10km
20 Aug	White Horse 5k PB	21:01	69.51	5km
8 Jul	Frampton 10k	45:36	64.61	10km
10 Jun	Westonbirt 10k	44:10	66.70	10km
2 Jun	Fairford 10k	44:43	65.88	10km
21 May	White Horse 5k	21:06	68.69	5km
14 Apr	Highworth 5m SB	36:22	64.88	5mi
17 Mar	Liverpool Half Marathon SB	1:39:12	64.94	13.1mi
9 Mar	Burnage Park Run	23:06	62.74	5km
24 Feb	Bourton 10k PB	44:05	66.83	10km
9 Feb	Burnage parkrun	22:48	63.57	5km
2012		Result	WAVA	Distance
21 Oct	Stroud Half Marathon SB	1:39:09	64.97	13.1mi
7 Oct	Cricklade 10k SB	44:25	66.33	10km
23 Sep	Cirencester 10k	45:23	64.92	10km
9 Jul	Frampton 10k	45:38	64.02	10km
27 Jun	Back In a Flash 5K race 2	22:47	63.12	5km
11 Jun	Westonbirt 10k	45:54	63.65	10km
30 May	Back In a Flash 5K race 1 SB	22:32	63.82	5km
29 Apr	Highworth 5m PB	35:52	65.25	5mi
1 Apr	Forest of Dean Trails Half Marathon	1:43:32	61.68	13.1mi
26 Feb	Bourton 10k	45:18	64.50	10km
5 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) SB	48:43	52.96	5.5mi
2011		Result	WAVA	Distance
6 Nov	Tewkesbury AC Guy Fawkes 5 SB	37:48	61.91	5mi
23 Oct	Stroud Half Marathon	1:48:41	58.76	13.1mi
25 Sep	Cirencester 10k	47:30	61.51	10km
11 Sep	Chippenham Half Marathon	1:49:01	58.58	13.1mi
6 Aug	Cranham Boundary Chase PB	46:22	58.75	5.8mi
3 Aug	Bugatti 10k	49:30	59.02	10km
10 Jul	Evesham Vale 10K	47:40	60.79	10km
16 May	Berkeley 10K	46:03	62.92	10km
17 Apr	London Marathon PB	4:14:04	52.26	26.2mi
10 Apr	Highworth 5m	41:04	56.52	5mi
27 Mar	Forest of Dean Trails Half Marathon SB	1:46:33	59.43	13.1mi
13 Mar	Gloucester 20 PB	2:58:49	55.68	20mi
27 Feb	Bourton 10k SB	45:20	63.92	10km
6 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) PB	47:14	54.18	5.5mi
2010		Result	WAVA	Distance
24 Oct	Stroud Half Marathon SB	1:44:41	60.49	13.1mi
10 Oct	Swindon Half Marathon	1:45:08	60.23	13.1mi
26 Sep	Cirencester 10k SB	46:19	62.56	10km
4 Aug	10k Buggatti Beer Race	48:24	59.87	10km
25 Jul	Mob Match, Ciren Ac v Bourton RR SB	38:00	61.08	5mi
12 Jul	Frampton 10K	46:57	61.21	10km
19 Jun	Swindon Parkrun SB	22:01	64.31	5km
23 May	Edinburgh Marathon SB	4:16:54	51.24	26.2mi
8 May	Swindon parkrun 10	22:15	63.63	5km
17 Apr	Swindon parkrun	22:22	63.30	5km
3 Apr	Swindon parkrun	22:30	62.93	5km
20 Mar	Swindon parkrun	23:18	60.76	5km
19 Mar	Swindon Sport Relief Mile PB	6:33	63.55	1mi
13 Mar	Swindon parkrun	22:39	62.51	5km
7 Mar	Bath Half	1:47:13	58.56	13.1mi
7 Feb	Longleat 10k	48:46	58.93	10km
2009		Result	WAVA	Distance
13 Dec	Andy Reading Memorial 10k	48:38	59.09	10km
11 Oct	Swindon Half Marathon SB	1:48:26	57.90	13.1mi
4 Oct	Badminton Horseless Trial SB	39:53	57.73	5mi
27 Sep	Cirencester 10k	48:41	59.03	10km
5 Aug	The Bugatti Beer Race	50:13	57.23	10km
13 Jul	Frampton 10k	48:44	58.50	10km
8 Jun	The Westonbirt National Arboretum 10k SB	48:22	58.94	10km
15 Mar	Bath Half	1:53:24	54.91	13.1mi
2008		Result	WAVA	Distance
14 Dec	Andy Reading Memorial 10K SB	48:24	58.90	10km
12 Oct	Swindon Half Marathon SB	1:56:24	53.49	13.1mi
28 Sep	Cirencester Park 10k	50:28	56.49	10km
2007		Result	WAVA	Distance
14 Oct	Swindon Half Marathon SB	2:02:26	50.43	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	143	127	161	181	76	0	0	0	0	0	0	0	687
2024	73	78	44	62	29	0	0	0	0	0	0	0	286
2024	0	9	0	0	0	0	0	0	0	0	0	0	9
2023	137	128	158	158	165	124	181	170	193	150	145	140	1850
2023	73	61	79	76	79	79	40	65	49	77	72	69	819
2023	13	52	20	10	29	0	0	21	22	0	0	70	237
2022	154	119	136	145	195	169	150	148	149	166	142	149	1822
2022	71	70	84	83	38	74	80	81	58	70	82	78	870
2022	0	44	39	61	11	20	42	30	42	15	33	41	379
2021	129	104	132	188	185	149	76	130	216	147	128	124	1709
2021	74	68	88	65	72	51	7	18	18	56	65	72	655
2021	0	0	0	0	2	17	0	0	0	0	0	0	19
2020	125	113	138	71	103	155	126	175	212	140	155	127	1641
2020	49	80	63	73	107	91	117	46	0	17	49	68	761
2020	34	0	0	0	0	0	0	17	70	119	30	35	305
2019	88	96	114	88	93	104	89	72	154	146	118	134	1297
2019	156	142	139	140	163	118	129	92	61	45	73	108	1366
2019	0	7	0	0	0	0	15	16	0	0	0	0	38
2018	85	57	81	79	61	77	44	97	170	117	117	85	1070
2018	128	117	127	109	153	121	143	125	100	144	127	131	1526
2018	0	0	0	0	0	0	0	0	0	0	0	9	9
2017	45	49	83	58	78	69	129	45	139	50	65	62	872
2017	105	123	104	111	128	116	105	132	75	109	132	133	1372
2017	0	0	0	0	0	0	0	0	0	62	0	14	76
2016	79	27	56	51	63	92	55	49	91	53	55	52	722
2016	133	128	114	119	146	78	127	126	100	140	136	115	1462
2016	0	0	0	0	10	0	0	0	16	0	0	0	26
2015	35	39	64	76	86	151	84	45	81	42	35	59	798
2015	136	127	134	135	133	100	140	119	100	132	122	100	1477
2015	14	0	0	12	0	0	0	0	12	0	0	0	39
2014	31	49	52	37	67	48	51	85	62	39	71	35	627
2014	142	91	133	136	131	133	110	128	146	133	71	128	1482
2014	0	0	0	15	0	13	23	10	18	9	0	11	99
2013	45	52	34	37	56	46	50	54	143	15	28	22	583
2013	148	117	119	140	118	125	131	106	87	129	130	149	1499
2013	0	4	0	2	0	36	30	28	0	0	0	0	100
2012	47	68	52	55	38	16	45	14	92	22	21	37	508
2012	150	128	126	129	121	102	121	122	82	138	116	128	1464
2012	68	0	11	29	15	41	21	25	0	0	11	0	221
2011	6	2	23	25	54	91	20	9	17	63	59	56	425
2011	164	134	149	104	92	52	106	120	117	101	109	123	1372
2011	0	0	0	18	9	27	45	82	18	9	22	62	294
2010	5	5	21	7	12	0	0	9	0	8	30	17	112
2010	106	100	122	143	123	106	100	100	100	98	90	133	1321
2010	0	0	13	0	10	31	9	101	50	0	24	0	238
2009	0	0	37	9	7	7	0	0	0	7	0	17	85
2009	81	83	53	55	61	39	66	78	66	67	40	74	763
2009	0	0	0	23	38	12	24	47	0	0	0	0	144

Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	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
0mi, 1:00:00 Cross - Strength Hip and Shoulder mobility 75 bicep curls,upright row, press ups, lunges 100 calf raise 90 squats 225 sit ups 60 side ext, shoulder roll 40 shoulder press Add a comment 1mi, 21:02 Walk - General 1) 1mi - 20:37(20:37/mi) 98/106bpm [2021b/mi] 111cal 51/59rpm 2.91/0mph 2) 0.02mi - 25(22:13/mi) 90/94bpm [1999b/mi] 2cal 52/55rpm 2.7/0mph Add a comment 0.2mi, 4:44 Walk - General 1) 0.23mi - 4:44(20:28/mi) 139/175bpm [2844b/mi] 39cal 54/82rpm 2.93/0mph Add a comment 3.2mi, 34:52 Run - Progressive 1) 1mi - 11:27(11:27/mi) 145/172bpm [1660b/mi] 108cal 80/82rpm 5.24/0mph 2) 0.09mi - 1:35(17:10/mi) 160/174bpm [2747b/mi] 16cal 59/81rpm 3.49/0mph 3) 1mi - 10:22(10:22/mi) 168/179bpm [1741b/mi] 120cal 80/82rpm 5.79/0mph 4) 0.07mi - 1:16(17:30/mi) 167/174bpm [2922b/mi] 13cal 59/81rpm 3.43/0mph 5) 1mi - 10:09(10:09/mi) 170/179bpm [1726b/mi] 120cal 81/119rpm 5.91/0mph 6) 0.01mi - 4(9:52/mi) 174/175bpm [1718b/mi] 82/82rpm 6.08/0mph Add a comment 1.1mi, 22:35 Walk - General 1) 1mi - 20:42(20:42/mi) 97/129bpm [2007b/mi] 117cal 52/59rpm 2.9/0mph 2) 0.09mi - 1:54(21:36/mi) 99/104bpm [2138b/mi] 11cal 56/109rpm 2.78/0mph Add a comment 3mi, 56:56 Walk - General 1) 1mi - 18:41(18:41/mi) 116/126bpm [2168b/mi] 114cal 53/57rpm 3.21/0mph 2) 1mi - 19:17(19:17/mi) 127/136bpm [2449b/mi] 127cal 53/105rpm 3.11/0mph 3) 1mi - 18:58(19:01/mi) 137/162bpm [2605b/mi] 140cal 53/71rpm 3.15/0mph Add a comment	1.5mi, 29:27 Walk - General 1) 1mi - 20:07(20:07/mi) 66/103bpm [1328b/mi] 107cal 51/59rpm 2.98/0mph 2) 0.46mi - 9:20(20:12/mi) 71/103bpm [1435b/mi] 53cal 51/56rpm 2.97/0mph Add a comment 0.2mi, 4:11 Walk - General 1) 0.19mi - 4:11(21:44/mi) 81/109bpm [1760b/mi] 23cal 54/82rpm 2.76/0mph Add a comment 3.2mi, 34:23 Run - Easy 1) 1mi - 11:17(11:17/mi) 147/156bpm [1658b/mi] 109cal 80/83rpm 5.32/0mph 2) 0.27mi - 2:45(10:19/mi) 153/158bpm [1579b/mi] 27cal 81/82rpm 5.82/0mph 3) 0.08mi - 1:28(18:36/mi) 135/151bpm [2510b/mi] 10cal 58/80rpm 3.23/0mph 4) 0.97mi - 10:02(10:17/mi) 112/154bpm [1152b/mi] 46cal 81/84rpm 5.83/0mph 5) 0.06mi - 59(17:18/mi) 105/119bpm [1816b/mi] 7cal 60/81rpm 3.47/0mph 6) 0.78mi - 7:52(10:04/mi) 116/126bpm [1167b/mi] 41cal 81/84rpm 5.96/0mph Add a comment 0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 75 bicep curls, lunges, squats, upright row, s t dips, press ups 225 sit ups 60 glute bridges 4x39s planks 60 shoulder roll Add a comment 0.7mi, 13:00 Walk - General 1) 0.67mi - 13:00(19:21/mi) 115/138bpm [2225b/mi] 80cal 51/59rpm 3.1/0mph Add a comment 3.4mi, 1:06:15 Walk - General 1) 1mi - 19:18(19:18/mi) 104/120bpm [2008b/mi] 104cal 52/61rpm 3.11/0mph 2) 1mi - 20:22(20:22/mi) 112/161bpm [2281b/mi] 122cal 52/59rpm 2.95/0mph 3) 1mi - 20:03(20:03/mi) 106/126bpm [2125b/mi] 118cal 52/60rpm 2.99/0mph 4) 0.35mi - 6:31(18:25/mi) 102/109bpm [1879b/mi] 40cal 52/56rpm 3.26/0mph Add a comment	0mi, 45:00 Cross - Strength 75 squats, bicep curls, lunges, upright row, s t dips, press ups 100 calf raise 225 sit ups Add a comment 0.9mi, 18:25 Walk - General 1) 0.89mi - 18:25(20:42/mi) 128/143bpm [2650b/mi] 124cal 54/80rpm 2.9/0mph Add a comment 4.6mi, 56:49 Run - Intervals 3x(4x90s)60s:120s 1) 1mi - 11:18(11:18/mi) 160/171bpm [1808b/mi] 119cal 80/82rpm 5.31/0mph 2) 0.27mi - 3:26(12:50/mi) 161/168bpm [2066b/mi] 34cal 72/83rpm 4.68/0mph 3) 0.46mi - 7:47(16:54/mi) 146/164bpm [2467b/mi] 65cal 63/92rpm 3.55/0mph 4) 0.17mi - 1:31(8:51/mi) 155/172bpm [1372b/mi] 15cal 83/99rpm 6.78/0mph 5) 0.04mi - 40(18:47/mi) 165/173bpm [3098b/mi] 7cal 59/82rpm 3.2/0mph 6) 0.02mi - 20(21:12/mi) 150/156bpm [3179b/mi] 3cal 54/56rpm 2.83/0mph 7) 0.16mi - 1:27(9:15/mi) 157/172bpm [1452b/mi] 15cal 81/85rpm 6.49/0mph 8) 0.06mi - 1:03(18:37/mi) 157/162bpm [2923b/mi] 10cal 57/82rpm 3.22/0mph 9) 0.17mi - 1:30(8:43/mi) 157/175bpm [1368b/mi] 15cal 81/86rpm 6.89/0mph 10) 0.04mi - 40(18:54/mi) 171/177bpm [3232b/mi] 8cal 66/82rpm 3.17/0mph 11) 0.02mi - 20(18:10/mi) 153/163bpm [2781b/mi] 3cal 55/56rpm 3.3/0mph 12) 0.16mi - 1:30(9:20/mi) 156/172bpm [1457b/mi] 15cal 81/84rpm 6.43/0mph 13) 0.1mi - 2:00(20:23/mi) 150/168bpm [3058b/mi] 18cal 55/84rpm 2.94/0mph 14) 0.17mi - 1:30(8:55/mi) 157/172bpm [1399b/mi] 14cal 81/85rpm 6.73/0mph 15) 0.05mi - 1:00(20:05/mi) 166/175bpm [3334b/mi] 11cal 57/82rpm 2.99/0mph 16) 0.16mi - 1:31(9:19/mi) 160/176bpm [1490b/mi] 16cal 81/86rpm 6.44/0mph 17) 0.05mi - 1:00(18:55/mi) 166/172bpm [3139b/mi] 11cal 58/83rpm 3.17/0mph 18) 0.17mi - 1:29(8:51/mi) 162/176bpm [1433b/mi] 16cal 81/85rpm 6.78/0mph 19) 0.05mi - 1:01(19:36/mi) 167/175bpm [3275b/mi] 11cal 56/82rpm 3.06/0mph 20) 0.16mi - 1:30(9:31/mi) 162/172bpm [1543b/mi] 16cal 80/84rpm 6.3/0mph 21) 0.08mi - 1:34(18:50/mi) 158/175bpm [2977b/mi] 15cal 60/82rpm 3.19/0mph 22) 0.02mi - 26(17:48/mi) 147/152bpm [2617b/mi] 3cal 55/57rpm 3.37/0mph 23) 0.17mi - 1:30(8:49/mi) 161/182bpm [1419b/mi] 15cal 82/85rpm 6.81/0mph 24) 0.06mi - 1:00(17:59/mi) 161/169bpm [2895b/mi] 11cal 59/83rpm 3.34/0mph 25) 0.16mi - 1:30(9:27/mi) 165/176bpm [1560b/mi] 16cal 83/116rpm 6.34/0mph 26) 0.05mi - 1:00(21:56/mi) 171/176bpm [3750b/mi] 12cal 62/84rpm 2.74/0mph 27) 0.17mi - 1:30(9:07/mi) 166/176bpm [1514b/mi] 17cal 81/85rpm 6.58/0mph 28) 0.05mi - 1:00(21:22/mi) 170/181bpm [3633b/mi] 11cal 62/82rpm 2.81/0mph 29) 0.16mi - 1:30(9:16/mi) 166/176bpm [1537b/mi] 17cal 82/111rpm 6.48/0mph 30) 0.07mi - 1:22(20:33/mi) 161/171bpm [3307b/mi] 15cal 57/83rpm 2.92/0mph 31) 0.16mi - 1:56(12:17/mi) 167/176bpm [2051b/mi] 20cal 80/82rpm 4.89/0mph Add a comment 0.7mi, 16:31 Walk - General 1) 0.72mi - 16:31(23:03/mi) 117/151bpm [2697b/mi] 105cal 53/60rpm 2.6/0mph Add a comment 2.8mi, 53:15 Walk - General 1) 1mi - 18:51(18:51/mi) 100/121bpm [1885b/mi] 107cal 53/106rpm 3.18/0mph 2) 1mi - 19:17(19:17/mi) 104/118bpm [2006b/mi] 109cal 53/56rpm 3.11/0mph 3) 0.78mi - 15:06(19:17/mi) 107/121bpm [2063b/mi] 93cal 53/59rpm 3.11/0mph Add a comment	2.3mi, 44:23 Walk - General 1) 1mi - 18:40(18:40/mi) 85/92bpm [1587b/mi] 107cal 52/69rpm 3.21/0mph 2) 1mi - 19:16(19:16/mi) 86/108bpm [1657b/mi] 107cal 52/55rpm 3.11/0mph 3) 0.34mi - 6:27(19:13/mi) 105/112bpm [2018b/mi] 36cal 52/55rpm 3.12/0mph Add a comment 2.8mi, 1:01:34 Walk - General 1) 1mi - 20:59(20:59/mi) 93/119bpm [1951b/mi] 109cal 52/61rpm 2.86/0mph 2) 1mi - 23:43(23:43/mi) 72/101bpm [1708b/mi] 111cal 51/61rpm 2.53/0mph 3) 0.81mi - 16:52(20:47/mi) 64/107bpm [1330b/mi] 87cal 51/60rpm 2.89/0mph Add a comment 0.3mi, 6:30 Walk - General 1) 0.33mi - 6:30(19:42/mi) 115/120bpm [2265b/mi] 40cal 52/54rpm 3.05/0mph Add a comment 0.1mi, 2:54 Walk - General 1) 0.13mi - 2:54(22:21/mi) 139/162bpm [3106b/mi] 23cal 55/82rpm 2.69/0mph Add a comment 3.1mi, 34:24 Run - Easy 1) 1mi - 11:18(11:18/mi) 150/165bpm [1695b/mi] 109cal 80/84rpm 5.31/0mph 2) 0.08mi - 1:17(17:01/mi) 156/172bpm [2656b/mi] 12cal 58/82rpm 3.53/0mph 3) 1mi - 10:33(10:33/mi) 161/171bpm [1697b/mi] 113cal 80/85rpm 5.69/0mph 4) 0.08mi - 1:24(17:33/mi) 154/168bpm [2702b/mi] 13cal 57/81rpm 3.42/0mph 5) 0.95mi - 9:53(10:25/mi) 169/192bpm [1761b/mi] 111cal 81/83rpm 5.76/0mph Add a comment	0.6mi, 11:46 Walk - General 1) 0.55mi - 11:46(21:30/mi) 131/151bpm [2815b/mi] 90cal 48/59rpm 2.79/0mph Add a comment 0.6mi, 11:16 Walk - General 1) 0.57mi - 11:16(19:53/mi) 101/131bpm [2008b/mi] 61cal 51/96rpm 3.02/0mph Add a comment 2mi, 43:18 Walk - General 1) 1mi - 22:00(22:00/mi) 98/111bpm [2155b/mi] 111cal 49/62rpm 2.73/0mph 2) 1mi - 20:56(20:56/mi) 96/119bpm [2010b/mi] 107cal 49/59rpm 2.87/0mph 3) 0.02mi - 22(20:47/mi) 98/99bpm [2037b/mi] 1cal 49/50rpm 2.89/0mph Add a comment 0mi, 45:00 Cross - Strength Hip and Shoulder Mobility 100 calf raise 90 squats, press ups 75 lunges, bicep curls 100 calf raise Add a comment 1.1mi, 26:39 Walk - General 1) 1mi - 24:25(24:25/mi) 96/115bpm [2344b/mi] 117cal 50/62rpm 2.46/0mph 2) 0.12mi - 2:15(18:05/mi) 90/101bpm [1627b/mi] 11cal 52/54rpm 3.32/0mph Add a comment 0.5mi, 13:04 Walk - General 1) 0.47mi - 13:04(27:59/mi) 93/119bpm [2602b/mi] 53cal 51/76rpm 2.15/0mph Add a comment 2.7mi, 1:09:35 Walk - General 1) 1mi - 25:21(25:21/mi) 99/122bpm [2509b/mi] 113cal 49/79rpm 2.37/0mph 2) 1mi - 26:12(26:12/mi) 96/114bpm [2516b/mi] 110cal 50/78rpm 2.29/0mph 3) 0.69mi - 18:02(26:07/mi) 90/103bpm [2351b/mi] 77cal 51/79rpm 2.3/0mph Add a comment 4.5mi, 1:52:33 Walk - General 1) 1mi - 22:51(22:51/mi) 98/121bpm [2239b/mi] 110cal 50/102rpm 2.63/0mph 2) 1mi - 24:38(24:38/mi) 100/131bpm [2464b/mi] 111cal 50/64rpm 2.44/0mph 3) 1mi - 24:15(24:15/mi) 100/134bpm [2426b/mi] 123cal 49/60rpm 2.47/0mph 4) 1mi - 29:39(29:39/mi) 98/125bpm [2906b/mi] 127cal 52/79rpm 2.02/0mph 5) 0.47mi - 11:09(23:56/mi) 98/108bpm [2345b/mi] 50cal 50/60rpm 2.51/0mph Add a comment	1.3mi, 27:34 Walk - General 1) 1mi - 21:20(21:20/mi) 111/146bpm [2367b/mi] 113cal 50/104rpm 2.81/0mph 2) 0.31mi - 6:14(19:49/mi) 109/116bpm [2160b/mi] 32cal 51/55rpm 3.03/0mph Add a comment 1.7mi, 39:19 Walk - General 1) 1mi - 21:57(21:57/mi) 111/150bpm [2437b/mi] 120cal 51/73rpm 2.73/0mph 2) 0.66mi - 17:22(26:23/mi) 113/129bpm [2981b/mi] 69cal 51/76rpm 2.27/0mph Add a comment 1.8mi, 40:52 Walk - General 1) 1mi - 24:10(24:10/mi) 118/149bpm [2851b/mi] 131cal 52/69rpm 2.48/0mph 2) 0.82mi - 16:43(20:19/mi) 108/125bpm [2195b/mi] 90cal 51/60rpm 2.95/0mph Add a comment 1.4mi, 42:15 Walk - General 1) 1mi - 32:25(32:25/mi) 134/160bpm [4344b/mi] 264cal 52/111rpm 1.85/0mph 2) 0.35mi - 9:50(28:24/mi) 120/135bpm [3408b/mi] 48cal 48/72rpm 2.11/0mph Add a comment 3.6mi, 1:23:20 Walk - General 1) 1mi - 20:44(20:44/mi) 110/159bpm [2280b/mi] 120cal 52/71rpm 2.89/0mph 2) 1mi - 21:12(21:12/mi) 135/156bpm [2862b/mi] 146cal 51/106rpm 2.83/0mph 3) 1mi - 24:57(24:57/mi) 134/151bpm [3343b/mi] 168cal 50/62rpm 2.4/0mph 4) 0.64mi - 16:27(25:45/mi) 136/157bpm [3501b/mi] 103cal 50/59rpm 2.33/0mph Add a comment	3mi, 57:01 Walk - General 1) 1mi - 18:58(18:58/mi) 117/153bpm [2219b/mi] 114cal 52/56rpm 3.16/0mph 2) 1mi - 18:51(18:51/mi) 120/127bpm [2261b/mi] 111cal 52/56rpm 3.19/0mph 3) 1mi - 19:08(19:08/mi) 117/126bpm [2238b/mi] 111cal 52/55rpm 3.14/0mph 4) 0mi - 5(27:06/mi) 115/116bpm [3116b/mi] 51/52rpm 2.21/0mph Add a comment 0.8mi, 16:25 Walk - General 1) 0.81mi - 16:25(20:09/mi) 99/124bpm [1995b/mi] 89cal 53/60rpm 2.98/0mph Add a comment 0.5mi, 9:11 Walk - General 1) 0.48mi - 9:11(19:13/mi) 112/124bpm [2153b/mi] 54cal 51/59rpm 3.12/0mph Add a comment 2.8mi, 57:45 Walk - General 1) 1mi - 20:11(20:11/mi) 99/120bpm [1998b/mi] 113cal 51/60rpm 2.97/0mph 2) 1mi - 19:39(19:39/mi) 103/117bpm [2024b/mi] 107cal 51/59rpm 3.05/0mph 3) 0.84mi - 17:55(21:24/mi) 111/132bpm [2375b/mi] 94cal 51/60rpm 2.8/0mph Add a comment
Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	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
1.2mi, 22:53 Walk - General 1) 1mi - 19:45(19:45/mi) 112/127bpm [2213b/mi] 106cal 52/55rpm 3.04/0mph 2) 0.15mi - 3:07(20:35/mi) 115/118bpm [2367b/mi] 16cal 52/59rpm 2.91/0mph Add a comment 0.3mi, 7:13 Walk - General 1) 0.34mi - 7:13(21:04/mi) 119/154bpm [2506b/mi] 46cal 53/82rpm 2.85/0mph Add a comment 3.1mi, 33:34 Run - Easy 1) 1mi - 11:00(11:00/mi) 132/139bpm [1452b/mi] 92cal 79/82rpm 5.46/0mph 2) 0.07mi - 1:16(18:18/mi) 124/131bpm [2269b/mi] 8cal 59/80rpm 3.28/0mph 3) 1mi - 10:51(10:51/mi) 133/155bpm [1444b/mi] 88cal 79/82rpm 5.53/0mph 4) 0.08mi - 1:16(16:44/mi) 132/145bpm [2208b/mi] 8cal 61/81rpm 3.59/0mph 5) 0.94mi - 9:10(9:44/mi) 150/175bpm [1459b/mi] 83cal 80/82rpm 6.17/0mph Add a comment 0mi, 45:00 Cross - Strength Hip and shoulder mobility 75 bicep curls, upright row, press ups, squats, lunges 300 sit ups 4x30s planks 60 side ext, shoulder roll 100 calf raise Add a comment 2.8mi, 53:52 Walk - General 1) 1mi - 18:58(18:58/mi) 87/100bpm [1650b/mi] 105cal 52/57rpm 3.16/0mph 2) 1mi - 19:48(19:48/mi) 95/109bpm [1881b/mi] 113cal 52/59rpm 3.03/0mph 3) 0.77mi - 15:06(19:41/mi) 104/125bpm [2047b/mi] 91cal 52/59rpm 3.05/0mph Add a comment	1.5mi, 29:31 Walk - General 1) 1mi - 19:46(19:46/mi) 106/120bpm [2095b/mi] 111cal 52/81rpm 3.04/0mph 2) 0.48mi - 9:46(20:26/mi) 106/117bpm [2167b/mi] 53cal 52/80rpm 2.93/0mph Add a comment 3mi, 35:02 Run - Easy 1) 1mi - 10:34(10:34/mi) 133/144bpm [1405b/mi] 94cal 80/84rpm 5.68/0mph 2) 0.13mi - 1:35(11:49/mi) 140/146bpm [1655b/mi] 14cal 80/82rpm 5.08/0mph 3) 0.06mi - 1:13(19:19/mi) 134/143bpm [2588b/mi] 8cal 56/81rpm 3.11/0mph 4) 0.2mi - 2:13(11:07/mi) 136/149bpm [1512b/mi] 18cal 76/82rpm 5.4/0mph 5) 0.05mi - 24(8:05/mi) 144/150bpm [1164b/mi] 3cal 80/85rpm 7.42/0mph 6) 0.03mi - 39(22:03/mi) 135/142bpm [2977b/mi] 4cal 59/82rpm 2.72/0mph 7) 0.05mi - 26(8:33/mi) 134/140bpm [1147b/mi] 3cal 84/108rpm 7.01/0mph 8) 0.03mi - 37(19:40/mi) 135/140bpm [2655b/mi] 4cal 60/82rpm 3.05/0mph 9) 0.05mi - 23(8:32/mi) 129/136bpm [1100b/mi] 2cal 80/93rpm 7.04/0mph 10) 0.03mi - 44(22:04/mi) 136/141bpm [3002b/mi] 6cal 57/84rpm 2.72/0mph 11) 0.05mi - 24(8:09/mi) 126/131bpm [1026b/mi] 2cal 77/87rpm 7.37/0mph 12) 0.03mi - 39(20:58/mi) 138/146bpm [2893b/mi] 4cal 61/85rpm 2.86/0mph 13) 0.04mi - 22(8:02/mi) 128/134bpm [1027b/mi] 2cal 77/86rpm 7.48/0mph 14) 0.04mi - 49(21:40/mi) 135/148bpm [2925b/mi] 6cal 61/85rpm 2.77/0mph 15) 0.05mi - 22(8:04/mi) 124/128bpm [1001b/mi] 2cal 81/93rpm 7.43/0mph 16) 0.03mi - 37(19:33/mi) 138/147bpm [2698b/mi] 4cal 60/86rpm 3.07/0mph 17) 0.05mi - 24(8:26/mi) 134/140bpm [1130b/mi] 3cal 77/87rpm 7.12/0mph 18) 0.03mi - 47(22:40/mi) 134/148bpm [3038b/mi] 5cal 68/85rpm 2.65/0mph 19) 0.05mi - 24(8:29/mi) 124/129bpm [1052b/mi] 2cal 76/86rpm 7.07/0mph 20) 0.03mi - 41(21:06/mi) 135/143bpm [2849b/mi] 4cal 58/84rpm 2.84/0mph 21) 0.05mi - 24(8:37/mi) 123/127bpm [1060b/mi] 2cal 77/85rpm 6.96/0mph 22) 0.04mi - 52(20:51/mi) 137/148bpm [2857b/mi] 6cal 66/83rpm 2.88/0mph 23) 0.05mi - 24(8:18/mi) 122/128bpm [1012b/mi] 2cal 77/87rpm 7.23/0mph 24) 0.83mi - 9:06(10:59/mi) 140/150bpm [1538b/mi] 81cal 79/84rpm 5.46/0mph Add a comment 0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 60 press ups, side ext, shoulder roll 75 bicep curls, upright row, squats, lunges, s t dips 100 calf raise 225 sit ups Add a comment 2.4mi, 46:02 Walk - General 1) 1mi - 18:57(18:57/mi) 77/89bpm [1459b/mi] 103cal 53/55rpm 3.17/0mph 2) 1mi - 19:35(19:35/mi) 67/77bpm [1312b/mi] 115cal 52/59rpm 3.06/0mph 3) 0.4mi - 7:30(18:59/mi) 95/116bpm [1804b/mi] 43cal 53/56rpm 3.16/0mph Add a comment 2.5mi, 49:13 Walk - General 1) 1mi - 19:58(19:58/mi) 75/92bpm [1497b/mi] 103cal 53/59rpm 3.01/0mph 2) 1mi - 20:02(20:02/mi) 84/111bpm [1683b/mi] 121cal 53/56rpm 3/0mph 3) 0.46mi - 9:13(20:12/mi) 96/113bpm [1939b/mi] 51cal 53/56rpm 2.97/0mph Add a comment 0.7mi, 12:49 Walk - General 1) 0.67mi - 12:49(19:00/mi) 83/111bpm [1577b/mi] 72cal 53/55rpm 3.16/0mph Add a comment	0mi, 45:00 Cross - Strength Shoulder mobility Calf raise 125 Sit ups 225 60 shoulder roll, side ext 80 press ups 75 lunges s t dips Add a comment 0.3mi, 8:29 Walk - General 1) 0.31mi - 8:29(27:20/mi) 131/171bpm [3580b/mi] 66cal 53/79rpm 2.19/0mph Add a comment 3.1mi, 33:41 Run - Easy 1) 1mi - 10:57(10:57/mi) 154/162bpm [1687b/mi] 114cal 79/82rpm 5.48/0mph 2) 0.07mi - 47(11:07/mi) 159/161bpm [1767b/mi] 8cal 80/82rpm 5.4/0mph 3) 0.07mi - 1:17(18:20/mi) 145/165bpm [2658b/mi] 11cal 59/81rpm 3.27/0mph 4) 1mi - 10:20(10:20/mi) 160/173bpm [1652b/mi] 112cal 80/122rpm 5.81/0mph 5) 0.07mi - 1:13(18:05/mi) 156/168bpm [2822b/mi] 11cal 59/82rpm 3.32/0mph 6) 0.9mi - 9:07(10:05/mi) 169/183bpm [1705b/mi] 107cal 80/85rpm 5.95/0mph Add a comment 2.6mi, 49:48 Walk - General 1) 1mi - 19:21(19:21/mi) 104/125bpm [2012b/mi] 112cal 52/55rpm 3.1/0mph 2) 1mi - 19:53(19:53/mi) 109/118bpm [2167b/mi] 108cal 52/56rpm 3.02/0mph 3) 0.55mi - 10:35(19:08/mi) 109/118bpm [2086b/mi] 57cal 53/61rpm 3.14/0mph Add a comment	0mi, 1:00:00 Cross - Strength 125 calf raise 75 s t dips 75 lunges 75 squats 75 press ups 225 sit ups Add a comment 0.9mi, 16:45 Walk - General 1) 0.87mi - 16:45(19:11/mi) 125/153bpm [2398b/mi] 118cal 53/79rpm 3.13/0mph Add a comment 4.4mi, 50:29 Run - Intervals 5x4mins, 2 mins walk. A bit messy, not bad, first longer set since cold... 1) 1mi - 11:41(11:41/mi) 148/161bpm [1729b/mi] 116cal 78/82rpm 5.14/0mph 2) 0.1mi - 1:31(15:19/mi) 145/163bpm [2221b/mi] 12cal 58/80rpm 3.92/0mph 3) 0.47mi - 5:12(11:09/mi) 156/165bpm [1740b/mi] 53cal 79/82rpm 5.38/0mph 4) 0.08mi - 1:38(19:23/mi) 151/166bpm [2927b/mi] 15cal 57/80rpm 3.1/0mph 5) 0.41mi - 4:00(9:42/mi) 157/167bpm [1522b/mi] 42cal 80/85rpm 6.19/0mph 6) 0.08mi - 1:30(17:53/mi) 151/164bpm [2699b/mi] 14cal 59/81rpm 3.36/0mph 7) 0.48mi - 4:30(9:23/mi) 162/172bpm [1519b/mi] 50cal 80/82rpm 6.4/0mph 8) 0.08mi - 1:30(18:24/mi) 162/169bpm [2980b/mi] 16cal 57/80rpm 3.26/0mph 9) 0.37mi - 3:31(9:36/mi) 163/172bpm [1565b/mi] 39cal 80/86rpm 6.25/0mph 10) 0.09mi - 1:30(17:08/mi) 157/168bpm [2690b/mi] 15cal 59/81rpm 3.5/0mph 11) 0.44mi - 4:00(9:11/mi) 165/172bpm [1515b/mi] 46cal 80/83rpm 6.53/0mph 12) 0.08mi - 1:30(18:07/mi) 159/170bpm [2881b/mi] 15cal 56/82rpm 3.31/0mph 13) 0.42mi - 3:59(9:28/mi) 165/173bpm [1562b/mi] 45cal 80/82rpm 6.34/0mph 14) 0.1mi - 2:01(20:08/mi) 158/172bpm [3182b/mi] 20cal 57/81rpm 2.98/0mph 15) 0.21mi - 2:28(11:57/mi) 169/183bpm [2018b/mi] 27cal 78/81rpm 5.02/0mph Add a comment 0.4mi, 8:14 Walk - General 1) 0.41mi - 8:14(20:12/mi) 105/113bpm [2121b/mi] 46cal 52/61rpm 2.97/0mph Add a comment 0.5mi, 9:10 Walk - General 1) 0.47mi - 9:10(19:40/mi) 78/84bpm [1535b/mi] 51cal 52/54rpm 3.05/0mph Add a comment 3mi, 1:00:14 Walk - General 1) 1mi - 19:23(19:23/mi) 86/107bpm [1667b/mi] 104cal 51/59rpm 3.1/0mph 2) 1mi - 21:40(21:40/mi) 73/90bpm [1581b/mi] 111cal 50/79rpm 2.77/0mph 3) 0.96mi - 19:11(19:55/mi) 75/91bpm [1494b/mi] 107cal 52/61rpm 3.01/0mph Add a comment	0.4mi, 7:59 Walk - General 1) 0.38mi - 7:59(20:47/mi) 138/158bpm [2868b/mi] 67cal 52/56rpm 2.89/0mph Add a comment 2.4mi, 59:33 Walk - General 1) 1mi - 24:29(24:29/mi) 103/119bpm [2521b/mi] 117cal 51/110rpm 2.45/0mph 2) 1mi - 22:55(22:55/mi) 107/129bpm [2452b/mi] 103cal 51/62rpm 2.62/0mph 3) 0.44mi - 12:09(27:22/mi) 99/120bpm [2709b/mi] 50cal 53/60rpm 2.19/0mph Add a comment 4.7mi, 1:53:05 Walk - General 1) 1mi - 22:09(22:09/mi) 94/106bpm [2082b/mi] 138cal 51/59rpm 2.71/0mph 2) 1mi - 26:56(26:56/mi) 83/102bpm [2236b/mi] 135cal 50/59rpm 2.23/0mph 3) 1mi - 23:57(23:57/mi) 91/105bpm [2180b/mi] 110cal 49/61rpm 2.51/0mph 4) 1mi - 23:17(23:17/mi) 94/107bpm [2188b/mi] 118cal 49/60rpm 2.58/0mph 5) 0.72mi - 16:46(23:23/mi) 103/119bpm [2408b/mi] 76cal 50/60rpm 2.57/0mph Add a comment 0.4mi, 8:06 Walk - General 1) 0.41mi - 8:06(19:33/mi) 80/97bpm [1564b/mi] 45cal 53/58rpm 3.07/0mph Add a comment 0.5mi, 10:07 Walk - General 1) 0.52mi - 10:07(19:27/mi) 78/92bpm [1517b/mi] 58cal 53/55rpm 3.08/0mph Add a comment	2.5mi, 50:48 Walk - General 1) 1mi - 20:07(20:07/mi) 102/108bpm [2051b/mi] 109cal 52/77rpm 2.98/0mph 2) 1mi - 21:44(21:44/mi) 106/126bpm [2303b/mi] 118cal 51/61rpm 2.76/0mph 3) 0.46mi - 8:57(19:23/mi) 109/116bpm [2114b/mi] 50cal 52/56rpm 3.09/0mph Add a comment 2.4mi, 49:02 Walk - General 1) 1mi - 20:32(20:32/mi) 107/117bpm [2197b/mi] 111cal 53/82rpm 2.92/0mph 2) 1mi - 19:52(19:52/mi) 111/128bpm [2205b/mi] 119cal 52/60rpm 3.02/0mph 3) 0.42mi - 8:39(20:22/mi) 111/117bpm [2260b/mi] 50cal 52/56rpm 2.95/0mph Add a comment 3mi, 32:58 Run - Easy 1) 1mi - 10:58(10:58/mi) 140/154bpm [1535b/mi] 103cal 79/82rpm 5.47/0mph 2) 0.11mi - 1:55(17:52/mi) 138/153bpm [2467b/mi] 15cal 57/81rpm 3.36/0mph 3) 1mi - 10:14(10:14/mi) 154/163bpm [1576b/mi] 105cal 80/83rpm 5.87/0mph 4) 0.05mi - 49(16:20/mi) 156/159bpm [2549b/mi] 8cal 60/80rpm 3.67/0mph 5) 0.03mi - 31(16:01/mi) 142/146bpm [2273b/mi] 4cal 56/58rpm 3.75/0mph 6) 0.83mi - 8:31(10:19/mi) 161/169bpm [1661b/mi] 93cal 80/84rpm 5.82/0mph Add a comment 2.3mi, 47:21 Walk - General 1) 1mi - 21:09(21:09/mi) 84/91bpm [1777b/mi] 114cal 52/59rpm 2.84/0mph 2) 1mi - 21:25(21:25/mi) 87/109bpm [1864b/mi] 111cal 53/59rpm 2.8/0mph 3) 0.26mi - 4:47(18:19/mi) 90/114bpm [1648b/mi] 24cal 54/57rpm 3.27/0mph Add a comment	3mi, 58:38 Walk - General 1) 1mi - 19:19(19:19/mi) 76/109bpm [1468b/mi] 106cal 52/60rpm 3.1/0mph 2) 1mi - 19:09(19:09/mi) 73/98bpm [1399b/mi] 112cal 52/55rpm 3.13/0mph 3) 1mi - 19:42(19:42/mi) 66/108bpm [1300b/mi] 109cal 52/57rpm 3.04/0mph 4) 0.02mi - 27(21:52/mi) 68/69bpm [1486b/mi] 2cal 51/52rpm 2.74/0mph Add a comment 0.6mi, 13:30 Walk - General 1) 0.61mi - 13:30(22:01/mi) 74/79bpm [1629b/mi] 68cal 51/68rpm 2.72/0mph Add a comment 0mi, 30:00 Cross - Strength 225 sit ups 75 squats, lunges, press ups 125 calf raise Add a comment 0.2mi, 4:09 Walk - General 1) 0.2mi - 4:09(20:28/mi) 84/111bpm [1719b/mi] 22cal 54/81rpm 2.93/0mph Add a comment 3mi, 35:28 Run - General 1) 1mi - 10:49(10:49/mi) 132/142bpm [1427b/mi] 98cal 80/82rpm 5.55/0mph 2) 0.12mi - 1:33(12:57/mi) 143/150bpm [1851b/mi] 14cal 81/82rpm 4.63/0mph 3) 0.06mi - 1:11(18:44/mi) 134/144bpm [2510b/mi] 8cal 56/81rpm 3.2/0mph 4) 0.18mi - 1:54(10:38/mi) 135/146bpm [1436b/mi] 16cal 79/82rpm 5.64/0mph 5) 0.02mi - 20(19:00/mi) 141/142bpm [2680b/mi] 2cal 64/81rpm 3.16/0mph 6) 0.05mi - 23(8:14/mi) 139/141bpm [1144b/mi] 3cal 75/84rpm 7.29/0mph 7) 0.04mi - 47(21:04/mi) 136/142bpm [2864b/mi] 5cal 57/83rpm 2.85/0mph 8) 0.05mi - 24(8:42/mi) 122/130bpm [1062b/mi] 2cal 75/84rpm 6.89/0mph 9) 0.03mi - 33(21:05/mi) 113/118bpm [2383b/mi] 3cal 60/82rpm 2.85/0mph 10) 0.05mi - 22(8:05/mi) 115/120bpm [929b/mi] 2cal 84/84rpm 7.42/0mph 11) 0.04mi - 45(21:23/mi) 111/123bpm [2373b/mi] 4cal 58/84rpm 2.81/0mph 12) 0.05mi - 23(7:47/mi) 110/114bpm [855b/mi] 1cal 77/88rpm 7.72/0mph 13) 0.03mi - 33(21:13/mi) 123/134bpm [2610b/mi] 3cal 60/85rpm 2.83/0mph 14) 0.05mi - 23(8:12/mi) 123/128bpm [1009b/mi] 2cal 77/87rpm 7.31/0mph 15) 0.03mi - 44(21:44/mi) 125/132bpm [2716b/mi] 4cal 59/84rpm 2.76/0mph 16) 0.05mi - 22(7:54/mi) 121/126bpm [956b/mi] 2cal 77/88rpm 7.59/0mph 17) 0.03mi - 38(22:09/mi) 128/132bpm [2835b/mi] 4cal 55/86rpm 2.71/0mph 18) 0.05mi - 22(7:46/mi) 122/126bpm [948b/mi] 2cal 79/87rpm 7.73/0mph 19) 0.04mi - 44(20:08/mi) 130/134bpm [2618b/mi] 5cal 59/85rpm 2.98/0mph 20) 0.04mi - 21(7:52/mi) 121/125bpm [952b/mi] 2cal 86/107rpm 7.63/0mph 21) 0.03mi - 36(21:07/mi) 127/132bpm [2682b/mi] 3cal 62/87rpm 2.84/0mph 22) 0.04mi - 21(8:36/mi) 120/126bpm [1031b/mi] 2cal 75/87rpm 6.98/0mph 23) 0.03mi - 40(20:26/mi) 122/128bpm [2492b/mi] 3cal 63/86rpm 2.94/0mph 24) 0.05mi - 24(8:42/mi) 116/124bpm [1010b/mi] 2cal 79/87rpm 6.89/0mph 25) 0.03mi - 34(22:25/mi) 122/130bpm [2734b/mi] 2cal 65/86rpm 2.68/0mph 26) 0.85mi - 9:21(11:01/mi) 113/135bpm [1246b/mi] 47cal 81/84rpm 5.44/0mph Add a comment 2.8mi, 58:15 Walk - General 1) 1mi - 19:52(19:52/mi) 97/169bpm [1927b/mi] 111cal 52/56rpm 3.02/0mph 2) 1mi - 21:40(21:40/mi) 102/113bpm [2209b/mi] 113cal 52/60rpm 2.77/0mph 3) 0.84mi - 16:43(19:48/mi) 105/115bpm [2080b/mi] 101cal 53/60rpm 3.03/0mph Add a comment
Tue 30th Apr Apr 30	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
0mi, 45:00 Cross - Strength Shoulder mobility 225 sit ups 125 calf raise 60 side ext, shoulder roll 90 press ups 75 squats lunges bicep curl, s t dips Add a comment 1mi, 22:14 Walk - General 1) 1mi - 21:40(21:40/mi) 105/149bpm [2275b/mi] 115cal 51/59rpm 2.77/0mph 2) 0.02mi - 34(23:15/mi) 105/108bpm [2441b/mi] 2cal 50/51rpm 2.58/0mph Add a comment 0.5mi, 10:09 Walk - General 1) 0.46mi - 10:09(22:08/mi) 115/167bpm [2545b/mi] 72cal 52/59rpm 2.71/0mph Add a comment 0.7mi, 13:11 Walk - General 1) 0.71mi - 13:11(18:38/mi) 81/106bpm [1509b/mi] 76cal 53/56rpm 3.22/0mph Add a comment 2.1mi, 42:47 Walk - General 1) 1mi - 21:30(21:30/mi) 73/107bpm [1570b/mi] 103cal 52/61rpm 2.79/0mph 2) 1mi - 20:22(20:22/mi) 89/111bpm [1812b/mi] 101cal 52/56rpm 2.95/0mph 3) 0.05mi - 55(17:34/mi) 94/96bpm [1651b/mi] 4cal 52/54rpm 3.42/0mph Add a comment 3.6mi, 1:17:49 Walk - General 1) 1mi - 19:20(19:20/mi) 81/97bpm [1566b/mi] 113cal 52/56rpm 3.1/0mph 2) 1mi - 20:51(20:51/mi) 79/96bpm [1647b/mi] 116cal 52/59rpm 2.88/0mph 3) 1mi - 24:41(24:41/mi) 72/99bpm [1778b/mi] 119cal 50/59rpm 2.43/0mph 4) 0.64mi - 12:57(20:05/mi) 62/105bpm [1246b/mi] 68cal 51/60rpm 2.99/0mph Add a comment 1.7mi, 33:32 Walk - General 1) 1mi - 19:33(19:33/mi) 89/99bpm [1740b/mi] 107cal 52/57rpm 3.07/0mph 2) 0.72mi - 13:59(19:30/mi) 89/112bpm [1736b/mi] 79cal 52/56rpm 3.08/0mph Add a comment	0mi, Cross - Strength Hip and shoulder mobility 100 calf raise 75 lunges, s t dips, bicep curls, squats 60 shoulder roll, side ext Add a comment 3.2mi, 34:35 Run - General 1) 1mi - 10:45(10:45/mi) 104/143bpm [1118b/mi] 70cal 79/82rpm 5.58/0mph 2) 0.07mi - 1:16(17:14/mi) 98/111bpm [1688b/mi] 8cal 61/81rpm 3.48/0mph 3) 1mi - 11:00(11:00/mi) 108/123bpm [1187b/mi] 73cal 80/83rpm 5.46/0mph 4) 0.06mi - 1:07(17:45/mi) 114/118bpm [2024b/mi] 6cal 58/81rpm 3.38/0mph 5) 1mi - 9:51(9:51/mi) 113/124bpm [1112b/mi] 64cal 80/83rpm 6.1/0mph 6) 0.07mi - 37(8:56/mi) 119/121bpm [1063b/mi] 4cal 80/81rpm 6.72/0mph Add a comment 0.6mi, 31:33 Cross - Gardening Mow the lawn, sweep the yard. A regular fixture for '24 1) 0.63mi - 31:33(50:02/mi) 84/113bpm [4202b/mi] 106cal 59/75rpm 1.2/0mph Add a comment 3mi, 1:03:29 Walk - General 1) 1mi - 20:43(20:43/mi) 84/107bpm [1740b/mi] 107cal 52/59rpm 2.9/0mph 2) 1mi - 22:28(22:28/mi) 86/107bpm [1932b/mi] 111cal 52/79rpm 2.67/0mph 3) 0.99mi - 20:19(20:29/mi) 84/94bpm [1721b/mi] 113cal 52/59rpm 2.93/0mph Add a comment	0.6mi, 13:08 Walk - General 1) 0.64mi - 13:08(20:35/mi) 92/109bpm [1893b/mi] 73cal 52/60rpm 2.91/0mph Add a comment 1.5mi, 29:08 Walk - General 1) 1mi - 19:23(19:23/mi) 83/107bpm [1609b/mi] 106cal 53/56rpm 3.09/0mph 2) 0.5mi - 9:45(19:25/mi) 102/126bpm [1981b/mi] 54cal 52/55rpm 3.09/0mph Add a comment 0mi, 1:00:00 Cross - Strength Shoulder mobility 125 calf raise 75 bicep curl, lunges, squats, upright row 45 bent row 60 press ups, side ext, glute bridges 50 shoulder press 225 sit ups Add a comment 0.9mi, 16:25 Walk - General 1) 0.87mi - 16:25(18:52/mi) 84/100bpm [1585b/mi] 96cal 53/56rpm 3.18/0mph Add a comment 0.9mi, 25:51 Walk - General 1) 0.89mi - 25:51(28:55/mi) 77/115bpm [2226b/mi] 111cal 54/62rpm 2.08/0mph Add a comment 3mi, 1:02:46 Walk - General 1) 1mi - 21:12(21:12/mi) 92/117bpm [1951b/mi] 114cal 52/80rpm 2.83/0mph 2) 1mi - 21:26(21:26/mi) 81/101bpm [1736b/mi] 108cal 53/60rpm 2.8/0mph 3) 0.95mi - 20:08(21:05/mi) 72/90bpm [1519b/mi] 103cal 54/63rpm 2.85/0mph Add a comment	0mi, 45:00 Cross - Strength Hip and shoulder mobility 75 bicep.curls, lunges, squats, press ups 225 sit ups 90 mountain climbers 60.gkure bridges, side ext, shoulder roll 50 shoulder press 100 calf raise Add a comment 0.2mi, 6:17 Cross - Other 1) 0.2mi - 6:17(31:30/mi) 88/119bpm [2773b/mi] 30cal 55/77rpm 1.9/0mph Add a comment 3.7mi, 40:02 Run - General 1) 1mi - 11:14(11:14/mi) 142/159bpm [1596b/mi] 110cal 80/82rpm 5.34/0mph 2) 0.07mi - 1:19(19:37/mi) 132/140bpm [2590b/mi] 10cal 58/79rpm 3.06/0mph 3) 1mi - 10:31(10:31/mi) 136/155bpm [1431b/mi] 93cal 80/119rpm 5.7/0mph 4) 0.08mi - 1:31(18:14/mi) 121/131bpm [2206b/mi] 9cal 59/80rpm 3.29/0mph 5) 1mi - 9:58(9:58/mi) 126/139bpm [1256b/mi] 74cal 80/83rpm 6.02/0mph 6) 0.06mi - 58(17:17/mi) 115/125bpm [1988b/mi] 7cal 60/81rpm 3.47/0mph 7) 0.47mi - 4:30(9:38/mi) 123/130bpm [1185b/mi] 28cal 81/122rpm 6.23/0mph Add a comment 2.9mi, 56:31 Walk - General 1) 1mi - 18:43(18:43/mi) 81/90bpm [1516b/mi] 107cal 52/58rpm 3.21/0mph 2) 1mi - 20:58(20:58/mi) 81/112bpm [1699b/mi] 112cal 52/57rpm 2.86/0mph 3) 0.85mi - 16:49(19:44/mi) 73/89bpm [1441b/mi] 100cal 52/56rpm 3.04/0mph Add a comment	0.2mi, 4:11 Walk - General 1) 0.2mi - 4:11(20:29/mi) 70/73bpm [1434b/mi] 15cal 51/57rpm 2.93/0mph Add a comment 1.7mi, 34:05 Walk - General 1) 1mi - 19:38(19:38/mi) 80/113bpm [1571b/mi] 109cal 53/61rpm 3.06/0mph 2) 0.71mi - 14:27(20:24/mi) 92/111bpm [1876b/mi] 75cal 52/55rpm 2.94/0mph Add a comment 0.2mi, 5:05 Walk - General 1) 0.22mi - 5:05(23:20/mi) 77/91bpm [1796b/mi] 24cal 53/81rpm 2.57/0mph Add a comment 3.2mi, 35:13 Run - General 1) 1mi - 11:05(11:05/mi) 146/171bpm [1618b/mi] 114cal 79/82rpm 5.42/0mph 2) 0.07mi - 1:12(16:06/mi) 126/153bpm [2029b/mi] 10cal 59/81rpm 3.73/0mph 3) 1mi - 10:45(10:45/mi) 138/160bpm [1483b/mi] 94cal 80/86rpm 5.58/0mph 4) 0.08mi - 1:25(17:12/mi) 112/117bpm [1926b/mi] 9cal 58/81rpm 3.49/0mph 5) 1mi - 10:23(10:23/mi) 115/152bpm [1195b/mi] 54cal 81/110rpm 5.77/0mph 6) 0.04mi - 24(8:51/mi) 118/120bpm [1045b/mi] 2cal 81/82rpm 6.77/0mph Add a comment 0.5mi, 8:58 Walk - General 1) 0.46mi - 8:58(19:39/mi) 77/106bpm [1514b/mi] 48cal 52/59rpm 3.05/0mph Add a comment	1.2mi, 26:00 Walk - General Add a comment 0.7mi, 13:06 Walk - General 1) 0.66mi - 13:06(19:56/mi) 106/119bpm [2113b/mi] 73cal 51/54rpm 3.01/0mph Add a comment 0.9mi, 19:50 Walk - General 1) 0.85mi - 19:50(23:26/mi) 94/108bpm [2203b/mi] 95cal 51/60rpm 2.56/0mph Add a comment 3.7mi, 1:23:54 Walk - General 1) 1mi - 22:43(22:43/mi) 88/149bpm [1998b/mi] 114cal 49/66rpm 2.64/0mph 2) 1mi - 21:53(21:53/mi) 96/110bpm [2101b/mi] 111cal 50/59rpm 2.74/0mph 3) 1mi - 23:19(23:19/mi) 100/111bpm [2332b/mi] 110cal 50/61rpm 2.57/0mph 4) 0.66mi - 15:59(24:13/mi) 110/137bpm [2664b/mi] 75cal 52/73rpm 2.48/0mph Add a comment 2mi, 50:00 Walk - General 1) 1mi - 22:13(22:13/mi) 80/101bpm [1777b/mi] 121cal 50/55rpm 2.7/0mph 2) 1mi - 27:34(27:34/mi) 68/103bpm [1875b/mi] 111cal 51/78rpm 2.18/0mph 3) 0.01mi - 13(30:08/mi) 69/69bpm [2079b/mi] 1cal 47/48rpm 1.99/0mph Add a comment 2mi, 44:24 Walk - General 1) 1mi - 22:20(22:20/mi) 94/110bpm [2099b/mi] 115cal 50/59rpm 2.69/0mph 2) 0.95mi - 22:04(23:12/mi) 95/123bpm [2204b/mi] 103cal 50/60rpm 2.59/0mph Add a comment 0.7mi, 15:58 Walk - General 1) 0.68mi - 15:58(23:34/mi) 89/108bpm [2098b/mi] 70cal 50/77rpm 2.55/0mph Add a comment 3.4mi, 1:16:47 Walk - General 1) 1mi - 20:37(20:37/mi) 85/99bpm [1753b/mi] 109cal 51/56rpm 2.91/0mph 2) 1mi - 24:59(24:59/mi) 95/104bpm [2374b/mi] 133cal 50/62rpm 2.4/0mph 3) 1mi - 22:38(22:38/mi) 90/103bpm [2036b/mi] 119cal 49/79rpm 2.65/0mph 4) 0.41mi - 8:33(20:43/mi) 76/94bpm [1575b/mi] 44cal 52/54rpm 2.89/0mph Add a comment 0.7mi, 12:36 Walk - General 1) 0.66mi - 12:36(19:06/mi) 86/110bpm [1642b/mi] 71cal 52/55rpm 3.14/0mph Add a comment	3.1mi, 58:26 Walk - General 1) 1mi - 18:49(18:49/mi) 79/109bpm [1487b/mi] 107cal 52/55rpm 3.19/0mph 2) 1mi - 19:10(19:10/mi) 65/83bpm [1246b/mi] 113cal 52/56rpm 3.13/0mph 3) 1mi - 18:59(18:59/mi) 64/83bpm [1215b/mi] 110cal 52/54rpm 3.16/0mph 4) 0.07mi - 1:27(19:45/mi) 70/75bpm [1383b/mi] 8cal 51/52rpm 3.04/0mph Add a comment 0.3mi, 7:36 Walk - General 1) 0.34mi - 7:36(22:09/mi) 85/113bpm [1883b/mi] 39cal 52/59rpm 2.71/0mph Add a comment 0mi, 45:00 Cross - Strength Hip and shoulder mobility 125 calf raise 75 lunges, squats, press ups, upright row, bicep curl 30 bent row 225 sit ups 40 glute bridges 60 shoulder roll Add a comment 0.2mi, 4:21 Walk - General 1) 0.18mi - 4:21(24:00/mi) 121/155bpm [2903b/mi] 32cal 54/59rpm 2.5/0mph Add a comment 2.6mi, 55:31 Walk - General 1) 1mi - 21:47(21:47/mi) 102/110bpm [2222b/mi] 113cal 51/59rpm 2.75/0mph 2) 1mi - 22:00(22:00/mi) 111/138bpm [2442b/mi] 120cal 51/79rpm 2.73/0mph 3) 0.56mi - 11:44(21:03/mi) 109/116bpm [2295b/mi] 62cal 51/59rpm 2.85/0mph Add a comment 2.1mi, 47:07 Walk - General 1) 1mi - 21:31(21:31/mi) 97/109bpm [2088b/mi] 109cal 51/60rpm 2.79/0mph 2) 1mi - 22:22(22:22/mi) 102/118bpm [2281b/mi] 112cal 51/59rpm 2.68/0mph 3) 0.13mi - 3:14(24:00/mi) 100/106bpm [2400b/mi] 15cal 51/59rpm 2.5/0mph Add a comment
Tue 7th May May 7	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
0mi, 55:00 Cross - Strength Hip and shoulder mobility 75 lunges, squats, upright row, bicep curl, 125 calf raise, 125 press ups 225 sit ups 60 shoulder roll Add a comment 0.5mi, 10:46 Walk - General 1) 0.52mi - 10:46(20:53/mi) 69/82bpm [1441b/mi] 55cal 51/79rpm 2.87/0mph Add a comment 0.3mi, 4:05 Run - Warm Down 1) 0.33mi - 4:05(12:16/mi) 99/120bpm [1215b/mi] 25cal 79/82rpm 4.89/0mph Add a comment 0.4mi, 8:22 Walk - General 1) 0.39mi - 8:22(21:38/mi) 73/92bpm [1579b/mi] 41cal 52/80rpm 2.77/0mph Add a comment 4.8mi, 59:16 Run - Intervals 1) 1mi - 10:31(10:31/mi) 99/122bpm [1041b/mi] 63cal 79/83rpm 5.7/0mph 2) 0.06mi - 1:01(16:38/mi) 93/106bpm [1547b/mi] 7cal 56/59rpm 3.61/0mph 3) 0.77mi - 12:30(16:14/mi) 87/109bpm [1413b/mi] 72cal 61/103rpm 3.7/0mph 4) 0.16mi - 1:29(9:36/mi) 92/110bpm [882b/mi] 7cal 81/86rpm 6.25/0mph 5) 0.06mi - 1:01(16:53/mi) 101/107bpm [1705b/mi] 7cal 57/81rpm 3.55/0mph 6) 0.17mi - 1:29(8:37/mi) 100/111bpm [861b/mi] 7cal 80/84rpm 6.97/0mph 7) 0.04mi - 50(20:42/mi) 107/113bpm [2215b/mi] 4cal 58/82rpm 2.9/0mph 8) 0.01mi - 12(19:32/mi) 93/97bpm [1817b/mi] 54/55rpm 3.07/0mph 9) 0.15mi - 1:28(9:31/mi) 102/113bpm [970b/mi] 9cal 81/84rpm 6.31/0mph 10) 0.06mi - 1:02(16:13/mi) 104/115bpm [1686b/mi] 7cal 60/84rpm 3.7/0mph 11) 0.17mi - 1:29(8:47/mi) 102/116bpm [897b/mi] 8cal 81/84rpm 6.82/0mph 12) 0.15mi - 2:59(19:39/mi) 90/113bpm [1768b/mi] 13cal 61/82rpm 3.05/0mph 13) 0.17mi - 1:31(9:08/mi) 91/107bpm [831b/mi] 8cal 82/85rpm 6.57/0mph 14) 0.06mi - 1:02(16:03/mi) 102/106bpm [1638b/mi] 7cal 60/82rpm 3.74/0mph 15) 0.17mi - 1:28(8:49/mi) 100/109bpm [882b/mi] 7cal 80/85rpm 6.8/0mph 16) 0.05mi - 59(21:59/mi) 101/108bpm [2220b/mi] 4cal 59/82rpm 2.73/0mph 17) 0.17mi - 1:31(8:38/mi) 102/113bpm [881b/mi] 7cal 82/87rpm 6.95/0mph 18) 0.05mi - 1:00(19:56/mi) 106/113bpm [2114b/mi] 5cal 59/83rpm 3.01/0mph 19) 0.17mi - 1:27(8:30/mi) 100/113bpm [850b/mi] 6cal 81/85rpm 7.06/0mph 20) 0.17mi - 3:03(18:25/mi) 96/113bpm [1768b/mi] 14cal 62/82rpm 3.26/0mph 21) 0.17mi - 1:31(8:57/mi) 97/110bpm [868b/mi] 7cal 81/85rpm 6.71/0mph 22) 0.06mi - 59(17:37/mi) 100/105bpm [1762b/mi] 6cal 57/83rpm 3.41/0mph 23) 0.17mi - 1:31(9:05/mi) 100/112bpm [908b/mi] 6cal 82/119rpm 6.61/0mph 24) 0.04mi - 1:00(24:28/mi) 104/109bpm [2545b/mi] 4cal 58/83rpm 2.45/0mph 25) 0.18mi - 1:31(8:40/mi) 95/109bpm [823b/mi] 5cal 81/86rpm 6.93/0mph 26) 0.05mi - 59(20:42/mi) 99/102bpm [2050b/mi] 6cal 56/81rpm 2.9/0mph 27) 0.17mi - 1:29(8:51/mi) 101/113bpm [894b/mi] 7cal 81/85rpm 6.78/0mph 28) 0.05mi - 1:00(21:18/mi) 103/111bpm [2193b/mi] 5cal 57/83rpm 2.82/0mph 29) 0.1mi - 1:16(12:15/mi) 93/98bpm [1139b/mi] 9cal 79/82rpm 4.9/0mph Add a comment 2.7mi, 52:44 Walk - General 1) 1mi - 19:31(19:31/mi) 80/102bpm [1561b/mi] 108cal 51/54rpm 3.08/0mph 2) 1mi - 20:09(20:09/mi) 82/108bpm [1652b/mi] 115cal 51/54rpm 2.98/0mph 3) 0.7mi - 13:05(18:45/mi) 86/91bpm [1613b/mi] 76cal 52/55rpm 3.2/0mph Add a comment	0mi, 20:00 Cross - Strength 150 calf raise 150 squats Add a comment 0.3mi, 5:56 Walk - General 1) 0.29mi - 5:56(20:09/mi) 98/103bpm [1975b/mi] 32cal 51/55rpm 2.98/0mph Add a comment 0.3mi, 7:38 Walk - General 1) 0.32mi - 7:38(23:39/mi) 85/100bpm [2011b/mi] 32cal 47/88rpm 2.54/0mph Add a comment 1.5mi, 32:41 Walk - General 1) 1mi - 20:59(20:59/mi) 82/103bpm [1720b/mi] 107cal 50/59rpm 2.86/0mph 2) 0.49mi - 11:42(23:46/mi) 91/107bpm [2163b/mi] 56cal 50/60rpm 2.52/0mph Add a comment 0.7mi, 15:17 Walk - General 1) 0.73mi - 15:17(20:52/mi) 85/107bpm [1773b/mi] 86cal 51/59rpm 2.88/0mph Add a comment 2mi, 43:13 Walk - General 1) 1mi - 22:16(22:16/mi) 102/115bpm [2271b/mi] 119cal 52/105rpm 2.7/0mph 2) 1mi - 20:44(20:44/mi) 97/117bpm [2011b/mi] 103cal 52/59rpm 2.89/0mph 3) 0.01mi - 13(25:47/mi) 98/99bpm [2526b/mi] 1cal 52/59rpm 2.33/0mph Add a comment	1.2mi, 24:04 Walk - General 1) 1mi - 20:29(20:29/mi) 85/114bpm [1741b/mi] 105cal 52/80rpm 2.93/0mph 2) 0.17mi - 3:35(21:22/mi) 69/80bpm [1474b/mi] 19cal 51/52rpm 2.81/0mph Add a comment 0mi, 1:00:00 Cross - Strength Hip and shoulder mobility 75 bicep curls, lunges , shoulder roll, squats 125 calf raise 225 sit ups 60 upright row, press ups 40 shoulder press Add a comment 0.5mi, 5:25 Run - Warm Down 1) 0.5mi - 5:25(10:52/mi) 105/133bpm [1141b/mi] 37cal 80/82rpm 5.52/0mph Add a comment 0.3mi, 6:38 Walk - General 1) 0.33mi - 6:38(20:05/mi) 85/102bpm [1707b/mi] 39cal 53/81rpm 2.99/0mph Add a comment 3.8mi, 42:13 Run - Easy 1) 1mi - 11:39(11:39/mi) 104/121bpm [1212b/mi] 79cal 79/81rpm 5.15/0mph 2) 0.06mi - 1:07(17:23/mi) 94/106bpm [1634b/mi] 7cal 60/80rpm 3.45/0mph 3) 1mi - 10:44(10:44/mi) 107/118bpm [1149b/mi] 73cal 80/113rpm 5.59/0mph 4) 0.03mi - 26(15:33/mi) 112/117bpm [1741b/mi] 2cal 67/80rpm 3.86/0mph 5) 0.05mi - 47(17:05/mi) 92/107bpm [1572b/mi] 5cal 55/57rpm 3.51/0mph 6) 1mi - 9:50(9:50/mi) 106/114bpm [1042b/mi] 54cal 80/83rpm 6.1/0mph 7) 0.09mi - 59(10:38/mi) 111/114bpm [1181b/mi] 5cal 80/82rpm 5.64/0mph 8) 0.04mi - 47(19:01/mi) 107/123bpm [2034b/mi] 4cal 60/80rpm 3.16/0mph 9) 0mi - 1(15:06/mi) 99/99bpm [1495b/mi] 56/56rpm 3.97/0mph 10) 0.04mi - 42(17:16/mi) 91/98bpm [1572b/mi] 4cal 56/59rpm 3.47/0mph 11) 0.53mi - 5:11(9:44/mi) 111/122bpm [1080b/mi] 30cal 80/83rpm 6.16/0mph Add a comment 0.5mi, 10:23 Walk - General 1) 0.5mi - 10:23(20:33/mi) 82/89bpm [1685b/mi] 53cal 53/59rpm 2.92/0mph Add a comment 2.9mi, 56:27 Walk - General 1) 1mi - 19:07(19:07/mi) 79/93bpm [1510b/mi] 112cal 51/55rpm 3.14/0mph 2) 1mi - 20:46(20:46/mi) 85/117bpm [1765b/mi] 114cal 52/59rpm 2.89/0mph 3) 0.87mi - 16:34(19:07/mi) 78/96bpm [1491b/mi] 91cal 53/56rpm 3.14/0mph Add a comment	0mi, 45:00 Cross - Strength Hip and shoulder mobility 225 sit ups 75 bicep curls, upright row, lunges, squats , press ups 60, side ext, upright row, shoulder roll Add a comment 0.8mi, 18:24 Walk - General 1) 0.83mi - 18:24(22:17/mi) 93/126bpm [2072b/mi] 100cal 52/59rpm 2.69/0mph Add a comment 0.2mi, 4:44 Walk - General 1) 0.22mi - 4:44(21:14/mi) 86/110bpm [1826b/mi] 27cal 54/80rpm 2.83/0mph Add a comment 3.1mi, 33:28 Run - Easy 1) 1mi - 11:07(11:07/mi) 122/168bpm [1356b/mi] 87cal 79/82rpm 5.4/0mph 2) 0.07mi - 1:16(17:42/mi) 105/117bpm [1858b/mi] 9cal 58/80rpm 3.39/0mph 3) 0.8mi - 8:54(11:03/mi) 106/113bpm [1172b/mi] 58cal 79/82rpm 5.43/0mph 4) 0.07mi - 1:15(17:31/mi) 101/113bpm [1769b/mi] 8cal 58/81rpm 3.43/0mph 5) 1mi - 9:55(9:55/mi) 114/123bpm [1131b/mi] 66cal 80/84rpm 6.05/0mph 6) 0.11mi - 1:02(9:35/mi) 120/124bpm [1150b/mi] 7cal 81/82rpm 6.26/0mph Add a comment 3.1mi, 1:04:30 Walk - General 1) 1mi - 19:33(19:33/mi) 84/96bpm [1642b/mi] 108cal 52/55rpm 3.07/0mph 2) 1mi - 21:38(21:38/mi) 99/111bpm [2141b/mi] 116cal 51/78rpm 2.77/0mph 3) 1mi - 21:02(21:02/mi) 95/104bpm [1999b/mi] 109cal 52/59rpm 2.85/0mph 4) 0.11mi - 2:16(20:05/mi) 98/101bpm [1969b/mi] 12cal 52/59rpm 2.99/0mph Add a comment	0mi, 45:00 Cross - Strength Shoulder Mobility 90 squats, lunges, 105 calf raise 225 sit ups 60 press ups Add a comment 3.3mi, 46:35 Run - General 1) 0.7mi - 8:14(11:43/mi) 103/134bpm [1207b/mi] 58cal 78/82rpm 5.12/0mph 2) 0.8mi - 15:29(19:15/mi) 94/119bpm [1809b/mi] 85cal 63/103rpm 3.12/0mph 3) 0.03mi - 17(8:21/mi) 74/86bpm [618b/mi] 1cal 78/88rpm 7.19/0mph 4) 0.05mi - 1:00(21:05/mi) 103/107bpm [2171b/mi] 5cal 56/88rpm 2.85/0mph 5) 0.07mi - 39(9:50/mi) 102/110bpm [1004b/mi] 3cal 81/93rpm 6.1/0mph 6) 0.07mi - 1:07(16:26/mi) 117/122bpm [1922b/mi] 7cal 70/84rpm 3.65/0mph 7) 0.06mi - 35(9:20/mi) 107/118bpm [999b/mi] 3cal 80/86rpm 6.43/0mph 8) 0.07mi - 1:10(17:01/mi) 106/115bpm [1803b/mi] 7cal 72/85rpm 3.53/0mph 9) 0.06mi - 34(9:11/mi) 107/116bpm [982b/mi] 2cal 81/89rpm 6.54/0mph 10) 0.07mi - 1:02(15:00/mi) 112/118bpm [1680b/mi] 7cal 72/85rpm 4/0mph 11) 0.06mi - 35(9:19/mi) 109/117bpm [1015b/mi] 3cal 86/88rpm 6.44/0mph 12) 0.07mi - 1:08(16:44/mi) 109/127bpm [1825b/mi] 8cal 72/83rpm 3.58/0mph 13) 0.06mi - 37(9:25/mi) 106/115bpm [998b/mi] 3cal 81/87rpm 6.37/0mph 14) 0.07mi - 1:13(17:22/mi) 110/118bpm [1910b/mi] 8cal 70/83rpm 3.46/0mph 15) 0.07mi - 35(9:01/mi) 105/116bpm [946b/mi] 2cal 82/88rpm 6.66/0mph 16) 0.07mi - 1:05(15:47/mi) 108/112bpm [1705b/mi] 7cal 69/85rpm 3.8/0mph 17) 0.06mi - 35(9:11/mi) 106/122bpm [974b/mi] 2cal 80/88rpm 6.53/0mph 18) 0.07mi - 1:07(16:10/mi) 110/119bpm [1778b/mi] 8cal 69/84rpm 3.71/0mph 19) 0.06mi - 36(9:38/mi) 103/111bpm [993b/mi] 2cal 85/88rpm 6.22/0mph 20) 0.07mi - 1:08(16:52/mi) 107/113bpm [1805b/mi] 7cal 67/85rpm 3.56/0mph 21) 0.06mi - 36(9:29/mi) 102/118bpm [967b/mi] 2cal 80/87rpm 6.33/0mph 22) 0.07mi - 1:11(16:54/mi) 108/120bpm [1826b/mi] 8cal 69/84rpm 3.55/0mph 23) 0.06mi - 35(8:54/mi) 104/116bpm [926b/mi] 2cal 86/88rpm 6.74/0mph 24) 0.06mi - 1:18(20:53/mi) 105/114bpm [2193b/mi] 6cal 55/86rpm 2.87/0mph 25) 0.35mi - 4:07(11:51/mi) 103/116bpm [1221b/mi] 25cal 78/84rpm 5.06/0mph Add a comment 0.7mi, 14:04 Walk - General 1) 0.7mi - 14:04(20:10/mi) 102/121bpm [2057b/mi] 80cal 51/60rpm 2.98/0mph Add a comment 2.5mi, 51:24 Walk - General 1) 1mi - 20:07(20:07/mi) 73/95bpm [1469b/mi] 107cal 52/61rpm 2.98/0mph 2) 1mi - 21:00(21:00/mi) 78/102bpm [1638b/mi] 114cal 52/68rpm 2.86/0mph 3) 0.51mi - 10:17(20:12/mi) 75/100bpm [1515b/mi] 58cal 51/102rpm 2.97/0mph Add a comment 2.4mi, 48:47 Walk - General 1) 1mi - 20:39(20:39/mi) 79/109bpm [1632b/mi] 112cal 52/59rpm 2.91/0mph 2) 1mi - 20:45(20:45/mi) 60/67bpm [1245b/mi] 115cal 52/60rpm 2.89/0mph 3) 0.36mi - 7:23(20:13/mi) 61/69bpm [1233b/mi] 45cal 53/59rpm 2.97/0mph Add a comment	0mi, 45:00 Cross - Strength Shoulder Mobility 125 calf raises 75 s t dips, bicep curls, 225 sit ups 60 press ups Add a comment 0.5mi, 11:04 Walk - General 1) 0.51mi - 11:04(21:47/mi) 92/106bpm [2005b/mi] 54cal 52/65rpm 2.75/0mph Add a comment 2.3mi, 1:00:55 Walk - General 1) 1mi - 26:29(26:29/mi) 95/126bpm [2516b/mi] 116cal 52/79rpm 2.27/0mph 2) 1mi - 26:21(26:21/mi) 99/143bpm [2608b/mi] 125cal 50/74rpm 2.28/0mph 3) 0.32mi - 8:05(25:16/mi) 105/130bpm [2653b/mi] 38cal 55/74rpm 2.38/0mph Add a comment 5.1mi, 2:00:20 Walk - General 1) 1mi - 26:14(26:14/mi) 80/96bpm [2099b/mi] 131cal 49/76rpm 2.29/0mph 2) 1mi - 25:08(25:08/mi) 92/104bpm [2313b/mi] 114cal 48/79rpm 2.39/0mph 3) 1mi - 23:00(23:00/mi) 98/107bpm [2254b/mi] 107cal 51/62rpm 2.61/0mph 4) 1mi - 20:34(20:34/mi) 100/106bpm [2056b/mi] 101cal 51/59rpm 2.92/0mph 5) 1mi - 24:08(24:08/mi) 100/137bpm [2413b/mi] 127cal 48/79rpm 2.49/0mph 6) 0.05mi - 1:15(26:05/mi) 94/108bpm [2452b/mi] 4cal 46/59rpm 2.3/0mph Add a comment	3.1mi, 57:48 Walk - General 1) 1mi - 18:47(18:47/mi) 83/102bpm [1560b/mi] 115cal 52/59rpm 3.19/0mph 2) 1mi - 18:41(18:41/mi) 91/119bpm [1701b/mi] 109cal 52/55rpm 3.21/0mph 3) 1mi - 19:13(19:13/mi) 102/109bpm [1960b/mi] 111cal 52/57rpm 3.12/0mph 4) 0.05mi - 1:06(20:36/mi) 106/108bpm [2184b/mi] 5cal 53/54rpm 2.91/0mph Add a comment 0.2mi, 5:29 Walk - General 1) 0.23mi - 5:29(23:40/mi) 75/112bpm [1775b/mi] 27cal 54/79rpm 2.53/0mph Add a comment 3.1mi, 33:39 Run - General 1) 0.88mi - 10:01(11:20/mi) 114/129bpm [1293b/mi] 79cal 80/83rpm 5.29/0mph 2) 0.09mi - 1:29(16:26/mi) 98/107bpm [1610b/mi] 10cal 58/81rpm 3.65/0mph 3) 0.92mi - 10:02(10:51/mi) 105/111bpm [1140b/mi] 65cal 80/86rpm 5.53/0mph 4) 0.08mi - 1:29(18:23/mi) 94/110bpm [1728b/mi] 9cal 59/81rpm 3.26/0mph 5) 1mi - 9:46(9:46/mi) 110/119bpm [1074b/mi] 61cal 81/84rpm 6.14/0mph 6) 0.09mi - 52(9:58/mi) 115/118bpm [1145b/mi] 5cal 80/81rpm 6.02/0mph Add a comment 0.7mi, 15:07 Walk - General 1) 0.69mi - 15:07(21:47/mi) 64/102bpm [1394b/mi] 77cal 52/60rpm 2.76/0mph Add a comment 2.7mi, 53:33 Walk - General 1) 1mi - 20:11(20:11/mi) 76/83bpm [1534b/mi] 105cal 51/53rpm 2.97/0mph 2) 1mi - 19:54(19:54/mi) 75/107bpm [1492b/mi] 109cal 52/57rpm 3.02/0mph 3) 0.68mi - 13:28(19:53/mi) 64/69bpm [1273b/mi] 73cal 52/60rpm 3.02/0mph Add a comment

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