WayOfTheDodo

Last on at 9am, 19th May 2024

M60 Ayrshire

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

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Recent Blogs
Light show	11th May
Troon 10k	1st May
Another parkrun day	Feb 2024
Houdini	Feb 2024
An epic finish!	Feb 2024

My parkrun
Ayr parkrun

Recent Training
18th May	Strength	0mi	22:01
18th May	Other	0mi	1:40:54
18th May	Warm Down	2.6mi	27:19
18th May	parkrun	3.2mi	27:05
18th May	Warm Up	0.5mi	15:16

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

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

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

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

Buddies (3)

Followers (3)

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+ 322 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	1						39 63.01							39 5:14/mi	63.01
800m	1						3:22 60.53							3:22 6:46/mi	60.53
1500m	2					6:28 64.05	6:25 65.08							6:25 6:53/mi	65.08
1mi	18									7:33 61.17		6:51 68.58	6:54 68.67	6:51 6:51/mi	68.67
3000m	2				12:58 67.84	13:03 67.96								12:58 6:57/mi	67.96
5km	97	33:25 44.07	25:55 57.28		22:31 67.01		23:11 66.17	23:20 66.30	26:02 59.93	23:33 66.82	24:40 64.35	23:04 69.41	22:18 72.43	22:18 7:11/mi	72.43
10km	16		47:17 63.91	47:17 64.47	43:59 69.91	50:47 61.08	47:12 66.30					50:11 65.26	46:30 71.09	43:59 7:05/mi	71.09
13km	1								1:03:19 66.49					1:03:19 7:50/mi	66.49
10.6mi	1						1:33:50 58.39							1:33:50 8:54/mi	58.39
13mi	1					2:42:52 41.40								2:42:52 12:32/mi	41.40
13.1mi	6		1:52:48 58.62		1:42:12 65.88	1:45:19 64.51		1:51:18 62.17			1:48:09 65.82			1:42:12 7:48/mi	65.88
26.2mi	4			3:47:38 61.46	3:28:02 67.86	3:28:57 68.18				3:46:18 65.33				3:28:02 7:56/mi	68.18
50km	1					6:09:42 47.39								6:09:42 11:54/mi	47.39

Date	Planned Races			Distance
1 Dec	December Virtual Mile Confirmed			1mi
1 Nov	November Virtual Mile Confirmed			1mi
1 Oct	October Virtual Mile Confirmed			1mi
1 Sep	September Virtual Mile Confirmed			1mi
1 Aug	Fetch Virtual 5K Challenge Confirmed			5km
6 Jul	F’Laps			24hr
1 Jul	July Virtual Mile Confirmed			1mi
1 Jun	June Virtual Mile Confirmed			1mi
2024		Result	WAVA	Distance
18 May	Ayr parkrun	27:05	59.64	5km
1 May	Fetch Virtual 5K Challenge PB	22:18	72.43	5km
1 May	May Virtual Mile SB	6:54	68.67	1mi
1 May	Troon Tortoises 10k SB	46:30	71.09	10km
20 Apr	Ayr parkrun	27:13	59.34	5km
6 Apr	Ayr parkrun	28:58	55.76	5km
1 Apr	Fetch Virtual 5K Challenge	25:14	64.01	5km
1 Apr	April Virtual Mile	7:34	62.62	1mi
23 Mar	Ayr parkrun	27:13	59.34	5km
16 Mar	Victoria Dock parkrun	24:46	65.21	5km
1 Mar	March Virtual Mile	7:26	63.74	1mi
1 Mar	Fetch Virtual 5K Challenge	24:18	66.47	5km
17 Feb	Ayr parkrun	26:34	60.80	5km
10 Feb	Ayr parkrun	26:38	60.64	5km
3 Feb	Ayr parkrun	26:48	60.27	5km
1 Feb	February Virtual Mile	7:49	60.61	1mi
1 Feb	Fetch Virtual 5K Challenge	26:34	60.80	5km
13 Jan	Ayr parkrun	28:11	57.31	5km
1 Jan	January Virtual Mile	7:01	67.53	1mi
1 Jan	Fetch Virtual 5K Challenge	22:48	70.84	5km
2023		Result	WAVA	Distance
1 Dec	December Virtual Mile PB	6:51	68.58	1mi
1 Dec	Fetch Virtual 5K Challenge	28:04	57.04	5km
1 Nov	November Virtual Mile	7:21	63.91	1mi
1 Nov	Fetch Virtual 5K Challenge	26:43	59.93	5km
14 Oct	Ayr parkrun	28:02	57.11	5km
7 Oct	The Doctor K Cup	24:50	64.47	5km
7 Oct	Ayr parkrun	25:52	61.90	5km
1 Oct	October Virtual Mile	7:18	64.35	1mi
1 Oct	Fetch Virtual 5K Challenge	23:23	68.47	5km
30 Sep	Ayr parkrun	28:25	56.34	5km
23 Sep	Ayr parkrun	52:12	30.67	5km
9 Sep	Troon parkrun	23:04	69.41	5km
1 Sep	September Virtual Mile	7:06	66.16	1mi
1 Sep	Fetch Virtual 5K Challenge SB	23:04	69.41	5km
26 Aug	Ayr parkrun	29:31	54.24	5km
12 Aug	Ayr parkrun	28:18	56.57	5km
5 Aug	Dean Castle Country Park parkrun	26:26	60.57	5km
1 Aug	Fetch Virtual 5K Challenge	25:15	63.41	5km
1 Aug	August Virtual Mile	7:15	64.79	1mi
8 Jul	Troon parkrun	23:32	68.03	5km
1 Jul	Ayr parkrun	26:54	59.52	5km
1 Jul	July Virtual Mile	7:17	64.50	1mi
17 Jun	Eglinton parkrun	26:10	61.19	5km
10 Jun	Storeys Field parkrun	24:16	65.98	5km
3 Jun	Frogmary Green Farm parkrun	25:36	62.54	5km
1 Jun	June Virtual Mile	7:17	64.50	1mi
27 May	Linwood parkrun	25:39	62.42	5km
24 May	Land O' Burns 10k		0.00	10km
20 May	Girvan Prom parkrun	24:09	66.30	5km
13 May	Hasenheide parkrun	24:55	64.26	5km
6 May	Ayr parkrun	29:31	54.24	5km
3 May	Troon Tortoises 10k SB	50:11	65.26	10km
1 May	May Virtual Mile	7:37	61.67	1mi
29 Apr	Ayr parkrun	28:49	55.56	5km
22 Apr	Jersey parkrun	25:37	62.50	5km
15 Apr	Troon parkrun	23:25	68.37	5km
8 Apr	Ayr parkrun	50:50	31.50	5km
1 Apr	Ayr parkrun	27:28	58.29	5km
1 Apr	April Virtual Mile	7:25	63.34	1mi
25 Mar	Ayr parkrun	28:49	55.56	5km
11 Mar	Ayr parkrun	36:19	44.09	5km
4 Mar	Ayr parkrun	26:31	60.38	5km
1 Mar	March Virtual Mile	7:53	59.59	1mi
25 Feb	Ayr parkrun	27:27	58.33	5km
4 Feb	Ayr parkrun	26:55	59.48	5km
1 Feb	February Virtual Mile	7:05	66.32	1mi
31 Jan	January Virtual Mile	8:05	58.11	1mi
7 Jan	Ayr parkrun	29:03	55.11	5km
2022		Result	WAVA	Distance
17 Dec	Ayr parkrun	27:29	57.75	5km
3 Dec	Ayr parkrun	57:57	27.39	5km
26 Nov	Ayr parkrun	29:03	54.64	5km
12 Nov	Ayr parkrun	28:31	55.66	5km
15 Oct	Southampton parkrun	27:16	58.21	5km
2 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
1 Oct	Jersey parkrun	27:33	57.61	5km
24 Sep	Ayr parkrun	30:08	52.67	5km
17 Sep	Dean Castle Country Park parkrun	31:04	51.09	5km
10 Sep	Jersey parkrun	26:53	59.04	5km
3 Sep	Jersey parkrun	27:04	58.64	5km
6 Aug	Jersey parkrun	27:10	58.42	5km
2 Jul	Ayr parkrun	29:19	54.14	5km
4 Jun	Jersey parkrun	25:21	62.61	5km
6 Mar	Cambridge Half Marathon SB	1:48:09	65.82	13.1mi
5 Mar	Isabel Trail parkrun SB	24:40	64.35	5km
26 Feb	Ayr parkrun	28:22	55.95	5km
19 Feb	Ayr parkrun	25:54	61.28	5km
12 Feb	Ayr parkrun	26:56	58.93	5km
5 Feb	Ayr parkrun	51:58	30.54	5km
22 Jan	Ayr parkrun	28:46	55.18	5km
2021		Result	WAVA	Distance
25 Dec	Ayr parkrun	26:29	59.42	5km
11 Dec	Ayr parkrun	27:08	58.00	5km
4 Dec	Virtual Jingle Mile SB	7:33	61.17	1mi
9 Oct	Ayr parkrun	29:24	53.52	5km
3 Oct	London Marathon SB	3:46:18	65.33	26.2mi
18 Sep	Jersey parkrun SB	23:33	66.82	5km
18 Sep	Ayr parkrun	28:03	56.10	5km
11 Sep	Ayr parkrun	52:13	30.14	5km
4 Sep	Ayr parkrun	26:09	60.18	5km
28 Aug	Eglinton parkrun	24:04	65.38	5km
21 Aug	Troon parkrun	25:50	60.91	5km
24 Jul	Sutton Park parkrun	24:43	63.67	5km
26 Jun	Jersey parkrun	24:29	64.27	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
27 Sep	Durrell Challenge PB	1:03:19	66.49	13km
14 Mar	Ayr parkrun	26:32	58.80	5km
7 Mar	Sutton Park parkrun SB	26:02	59.93	5km
29 Feb	Ayr parkrun	26:52	58.07	5km
8 Feb	Ayr parkrun	27:33	56.63	5km
25 Jan	Ayr parkrun	26:28	58.95	5km
18 Jan	Ayr parkrun	28:24	54.94	5km
11 Jan	Ayr parkrun	29:28	52.95	5km
4 Jan	Ayr parkrun	29:03	53.71	5km
2019		Result	WAVA	Distance
7 Sep	GO! Festival Ayr half marathon SB	1:51:18	62.17	13.1mi
30 Mar	Jersey parkrun SB	23:20	66.30	5km
23 Mar	Upton House parkrun	24:56	62.05	5km
16 Mar	Mile End parkrun	24:44	62.55	5km
2 Mar	Ayr parkrun	25:38	60.35	5km
26 Jan	Ayr parkrun	26:01	59.46	5km
1 Jan	Troon parkrun	23:41	65.32	5km
2018		Result	WAVA	Distance
24 Nov	Roundshaw Downs parkrun	26:02	58.93	5km
22 Sep	Dumfries House 10KM	57:05	54.82	10km
1 Aug	Worcestershire County Summer Midweek Series Race 4	48:16	51.59	8km
14 Jul	Troon parkrun SB	23:11	66.17	5km
11 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:12	66.30	10km
27 Jun	Midlands Veterans - The Dell PB	6:25	65.08	1500m
13 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:00:25	62.85	12km
30 May	Midlands Veterans Redditch 200, PB	39	63.01	200m
30 May	Midland Veterans Redditch 800m PB	3:22	60.53	800m
27 May	Cotswold Hilly 100 Relay - Leg 3 PB	1:33:50	58.39	10.55mi
16 May	Worcestershire County Summer Midweek Series Race 1	51:24	60.88	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run SB	1:45:19	64.51	13.1mi
24 Sep	Equinox24 - lap 5	54:02	57.41	10km
24 Sep	Equinox24 - lap 6		0.00	10km
24 Sep	Equinox24 - lap 4	58:06	53.39	10km
23 Sep	Equinox24 - lap 2	53:55	57.53	10km
23 Sep	Equinox24 - lap 3	56:12	55.19	10km
23 Sep	Equinox24 - lap 1 SB	50:47	61.08	10km
19 Jul	Midland Veterans Worcester 3000m SB	13:03	67.96	3000m
28 Jun	Midland Veterans Solihull 1500m SB	6:28	64.05	1500m
21 May	Great Stirling Run Marathon SB	3:28:57	68.18	26.2mi
8 Apr	Kielder Trail Ultra 50k PB	6:09:42	47.39	50km
25 Feb	Glentress Half Marathon PB	2:42:52	41.40	13mi
2016		Result	WAVA	Distance
26 Nov	St Andrews parkrun SB	22:31	67.01	5km
16 Oct	Great Birmingham Run PB	1:42:12	65.88	13.1mi
18 Sep	Scottish 10k	44:45	68.71	10km
10 Aug	Worcestershire County Summer Midweek Series Race 4	46:45	52.35	8km
13 Jul	Worcestershire County Midweek Series Race 3 Droitwich PB	43:59	69.91	10km
29 May	Edinburgh Marathon PB	3:28:02	67.86	26.2mi
25 May	Midland Veterans Solihull 3000m PB	12:58	67.84	3000m
18 May	Worcestershire County Summer Midweek Series Race 1	48:40	63.18	10km
2015		Result	WAVA	Distance
4 Oct	The Standard Chartered Jersey Marathon SB	3:47:38	61.46	26.2mi
12 Aug	Worcestershire County Summer Midweek Series Race 4	49:42	48.82	8km
8 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	64.47	10km
10 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:04:31	57.31	12km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:52:48	58.62	13.1mi
11 Oct	Ayr parkrun SB	25:55	57.28	5km
7 Sep	Great North Run	2:14:40	49.11	13.1mi
13 Aug	Worcestershire County Summer Midweek Series Race 4	56:15	42.77	8km
9 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	63.91	10km
11 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:11:50	51.03	12km
14 May	Worcestershire County Summer Midweek Series Race 1	55:25	54.53	10km
2013		Result	WAVA	Distance
27 Oct	Resolution (Stroke Association) SB	33:25	44.07	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	8	10	21	13	2	0	0	0	0	0	0	0	54
2024	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2024	128	123	139	153	87	0	0	0	0	0	0	0	630
2023	32	40	17	14	26	20	9	26	29	11	19	16	257
2023	0	0	0	0	0	0	0	0	0	0	0	0.3	0.3
2023	111	146	140	143	108	132	107	132	141	151	87	61	1459
2023	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	10	12	18	23	46	21	25	19	18	34	10	4	239
2022	0.3	0	0	0	0	0	0	0.3	0.1	0	0	0	0.6
2022	163	160	36	19	107	133	59	57	100	49	113	112	1109
2021	14	0	1	6	20	22	8	7	11	6	11	7	113
2021	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2021	223	233	252	167	211	174	175	229	202	146	75	117	2204
2020	29	27	36	0	34	38	31	31	11	9	3	6	254
2020	0	0	0	0	0.1	2.9	1.1	1	0	0	0	0	5
2020	136	153	172	175	206	212	215	202	137	200	187	198	2193
2019	21	14	40	27	27	24	31	27	24	51	25	7	319
2019	176	145	193	209	148	173	164	152	64	98	30	29	1582
2018	2	47	26	36	36	36	28	25	10	27	22	22	317
2018	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2018	68	92	133	93	127	153	118	68	52	84	87	137	1211
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2017	0	0	1	8	6	0	2	0	1	0	10	20	48
2017	0.3	0.1	0.3	0	0	0	0.5	0	0	0.5	0.6	0	2.2
2017	213	222	250	160	157	140	191	193	140	96	90	11	1863
2016	0	0	0	0	0	0	5	0	0	1	0	3	8
2016	0	0.5	0	0.5	0	0	0	0	0	0	0.5	0	1.6
2016	176	188	240	215	212	137	198	221	173	129	192	160	2241
2015	0	0	0	7	20	2	7	1	0	3	0	1	41
2015	0	0	0	0.3	1.1	0.7	0	0	0	0	0	0	2.1
2015	85	107	134	143	94	139	131	191	161	69	106	150	1510
2015	0	45	0	0	8	0	0	0	0	0	0	0	52
2014	0	0	0	0	0	0	4	0	3	0	0	0	7
2014	5	27	96	116	91	117	61	38	88	94	52	32	818
2013	0	0	0	0	17	10	0	0	0	0	0	0	26
2013	0	0	0	0	25	37	88	49	60	79	68	54	460

Mon 22nd Apr Apr 22	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
0mi, 28:05 Cross - Strength Add a comment 0.4mi, 3:40 Run - Easy 1) 0.35mi - 3:40(10:35/mi) 112/127bpm [1185b/mi] 36cal 268/389W Add a comment 2.7mi, 29:47 Run - Recovery Run 1) 1mi - 10:52(10:52/mi) 113/128bpm [1227b/mi] 105cal 239/351W 2) 1mi - 11:19(11:19/mi) 120/142bpm [1357b/mi] 111cal 251/353W 3) 0.08mi - 50(10:15/mi) 123/125bpm [1260b/mi] 8cal 238/267W 4) 0.66mi - 6:47(10:19/mi) 122/137bpm [1260b/mi] 70cal 263/334W Add a comment	0mi, 19:31 Cross - Strength Add a comment 6mi, 54:37 Run - Intervals 8x1 min off 3 1) 1mi - 9:55(9:55/mi) 123/140bpm [1219b/mi] 107cal 269/366W 2) 0.54mi - 5:05(9:21/mi) 133/140bpm [1244b/mi] 59cal 298/387W 3) 0.16mi - 1:00(6:17/mi) 143/152bpm [898b/mi] 13cal 317/361W 4) 0.31mi - 3:00(9:50/mi) 151/158bpm [1485b/mi] 39cal 335/386W 5) 0.16mi - 1:00(6:26/mi) 156/163bpm [1004b/mi] 14cal 354/423W 6) 0.34mi - 3:00(8:57/mi) 145/164bpm [1297b/mi] 36cal 273/387W 7) 0.16mi - 1:00(6:17/mi) 143/158bpm [898b/mi] 13cal 363/410W 8) 0.28mi - 3:00(10:34/mi) 155/161bpm [1639b/mi] 38cal 327/403W 9) 0.16mi - 1:00(6:09/mi) 130/156bpm [800b/mi] 13cal 262/408W 10) 0.34mi - 3:00(8:46/mi) 153/160bpm [1341b/mi] 38cal 294/377W 11) 0.16mi - 1:00(6:06/mi) 132/157bpm [806b/mi] 13cal 318/453W 12) 0.34mi - 3:00(8:46/mi) 147/158bpm [1288b/mi] 37cal 264/288W 13) 0.15mi - 1:00(6:31/mi) 158/167bpm [1030b/mi] 14cal 356/400W 14) 0.3mi - 3:00(10:10/mi) 145/169bpm [1473b/mi] 35cal 252/421W 15) 0.14mi - 1:00(7:00/mi) 160/165bpm [1121b/mi] 14cal 276/451W 16) 0.28mi - 3:00(10:48/mi) 146/167bpm [1576b/mi] 34cal 206/347W 17) 0.15mi - 1:00(6:40/mi) 165/172bpm [1101b/mi] 15cal 426/503W 18) 0.96mi - 10:00(10:24/mi) 146/173bpm [1518b/mi] 115cal 261/360W 19) 0.05mi - 35(10:56/mi) 149/154bpm [1630b/mi] 7cal 216/282W 20) 0mi - 2(12:25/mi) 143/143bpm [1774b/mi] 1cal 224/226W Add a comment	2.4mi, 23:47 Run - Easy 1) 1mi - 9:52(9:52/mi) 129/142bpm [1272b/mi] 110cal 267/384W 2) 1mi - 9:46(9:46/mi) 136/145bpm [1328b/mi] 111cal 281/352W 3) 0.42mi - 4:09(9:49/mi) 143/147bpm [1404b/mi] 49cal 286/350W Add a comment 3.2mi, 33:05 Run - Easy 1) 1mi - 9:55(9:55/mi) 123/137bpm [1219b/mi] 106cal 270/397W 2) 1mi - 9:43(9:43/mi) 138/145bpm [1341b/mi] 117cal 277/421W 3) 0.48mi - 4:40(9:44/mi) 135/141bpm [1313b/mi] 53cal 260/343W 4) 0.67mi - 6:42(10:01/mi) 134/141bpm [1341b/mi] 75cal 263/349W 5) 0.05mi - 2:05(45:33/mi) 106/131bpm [4828b/mi] 9cal 4/257W Add a comment 0.4mi, 9:07 Walk - General 1) 0.35mi - 9:07(25:43/mi) 63/81bpm [1620b/mi] 35cal 39/118rpm Add a comment 0mi, 1:16:26 Cross - Yoga 1) 0mi - 1:16:26(0/mi) 64/107bpm [INFb/mi] 147cal Add a comment 0.3mi, 5:13 Walk - General 1) 0.27mi - 5:13(19:02/mi) 73/85bpm [1389b/mi] 28cal 48/68rpm Add a comment	0mi, 15:49 Cross - Strength Add a comment 4.4mi, 43:58 Run - Recovery Run 1) 1mi - 10:11(10:11/mi) 116/134bpm [1182b/mi] 104cal 277/380W 2) 1mi - 9:56(9:56/mi) 115/131bpm [1143b/mi] 98cal 262/376W 3) 0.26mi - 2:52(10:55/mi) 131/137bpm [1430b/mi] 32cal 273/310W 4) 1mi - 10:00(10:00/mi) 118/132bpm [1181b/mi] 99cal 254/370W 5) 1mi - 9:53(9:53/mi) 128/134bpm [1266b/mi] 106cal 290/392W 6) 0.1mi - 1:04(11:01/mi) 117/120bpm [1289b/mi] 11cal 244/287W Add a comment	0mi, 16:47 Cross - Strength Add a comment 0.2mi, 3:22 Run - Strides 1) 0.03mi - 10(6:12/mi) 117/118bpm [726b/mi] 1cal 109/509W 2) 0.01mi - 29(43:11/mi) 124/130bpm [5356b/mi] 5cal 76/505W 3) 0.02mi - 8(5:51/mi) 123/123bpm [720b/mi] 1cal 120/496W 4) 0.01mi - 20(29:03/mi) 126/127bpm [3660b/mi] 4cal 120/503W 5) 0.02mi - 8(6:12/mi) 123/124bpm [762b/mi] 1cal 129/524W 6) 0.02mi - 39(30:37/mi) 122/126bpm [3736b/mi] 6cal 79/539W 7) 0.03mi - 11(6:38/mi) 116/118bpm [769b/mi] 2cal 193/507W 8) 0.02mi - 1:18(1:06:24/mi) 118/127bpm [7835b/mi] 12cal 21/481W Add a comment 0.3mi, 5:26 Run - Drills 1) 0.02mi - 18(12:15/mi) 89/92bpm [1090b/mi] 2cal 152/283W 2) 0mi - 14(1:41:36/mi) 91/92bpm [9246b/mi] 1cal 11/148W 3) 0.02mi - 18(12:00/mi) 96/104bpm [1153b/mi] 2cal 155/329W 4) 0.01mi - 22(52:14/mi) 111/119bpm [5798b/mi] 3cal 56/324W 5) 0.02mi - 17(11:38/mi) 114/117bpm [1326b/mi] 3cal 162/293W 6) 0mi - 16(1:07:16/mi) 109/113bpm [7333b/mi] 2cal 63/265W 7) 0.02mi - 26(18:15/mi) 111/113bpm [2025b/mi] 3cal 72/171W 8) 0mi - 14(2:23:40/mi) 110/117bpm [15804b/mi] 2cal 14/100W 9) 0.02mi - 26(18:00/mi) 123/123bpm [2214b/mi] 4cal 54/112W 10) 0.01mi - 23(1:15:13/mi) 121/123bpm [9101b/mi] 4cal 6/66W 11) 0.02mi - 13(9:17/mi) 125/131bpm [1161b/mi] 2cal 189/432W 12) 0.01mi - 19(36:31/mi) 131/138bpm [4784b/mi] 4cal 55/363W 13) 0.02mi - 16(11:50/mi) 132/133bpm [1561b/mi] 3cal 156/332W 14) 0.01mi - 18(36:50/mi) 130/133bpm [4789b/mi] 3cal 50/310W 15) 0.02mi - 15(11:07/mi) 120/124bpm [1334b/mi] 2cal 115/386W 16) 0.01mi - 13(41:24/mi) 120/120bpm [4969b/mi] 2cal 66/299W 17) 0.03mi - 29(18:25/mi) 118/121bpm [2174b/mi] 4cal 160/258W 18) 0mi - 10(46:06/mi) 125/127bpm [5762b/mi] 2cal 53/203W Add a comment 3.8mi, 33:53 Run - Steady-State 1) 1mi - 9:15(9:15/mi) 118/134bpm [1092b/mi] 100cal 285/345W 2) 1mi - 8:40(8:40/mi) 131/138bpm [1135b/mi] 102cal 290/345W 3) 1mi - 8:54(8:54/mi) 126/139bpm [1121b/mi] 102cal 296/382W 4) 0.48mi - 4:11(8:43/mi) 123/128bpm [1073b/mi] 44cal 302/326W 5) 0.32mi - 2:53(9:04/mi) 119/127bpm [1078b/mi] 33cal 275/289W Add a comment	0mi, 17:03 Cross - Strength Add a comment 5.4mi, 48:00 Run - Intervals 1) 0.97mi - 10:00(10:19/mi) 120/142bpm [1238b/mi] 104cal 264/383W 2) 0.66mi - 5:00(7:31/mi) 138/153bpm [1038b/mi] 58cal 326/385W 3) 0.19mi - 2:00(10:32/mi) 139/152bpm [1464b/mi] 23cal 226/295W 4) 0.65mi - 5:00(7:41/mi) 142/159bpm [1090b/mi] 65cal 339/434W 5) 0.13mi - 2:00(15:01/mi) 127/160bpm [1907b/mi] 17cal 156/354W 6) 0.68mi - 5:00(7:19/mi) 152/164bpm [1113b/mi] 69cal 338/486W 7) 0.23mi - 2:00(8:36/mi) 157/164bpm [1350b/mi] 26cal 309/363W 8) 0.68mi - 5:00(7:19/mi) 164/167bpm [1201b/mi] 71cal 346/489W 9) 0.96mi - 10:00(10:26/mi) 140/167bpm [1461b/mi] 113cal 252/384W 10) 0.21mi - 2:00(9:36/mi) 143/148bpm [1374b/mi] 24cal 269/303W Add a comment 0.3mi, 10:19 Walk - General 1) 1mi - 14:01(14:01/mi) 90/105bpm [1261b/mi] 63cal 21/80rpm 2) 0mi - 3(9:39/mi) 74/75bpm [714b/mi] Add a comment 0.3mi, 7:51 Walk - General 1) 0.25mi - 7:51(31:27/mi) 73/89bpm [2296b/mi] 31cal 36/65rpm Add a comment	0mi, 24:55 Cross - Strength Add a comment 4.4mi, 46:08 Run - Recovery Run 1) 1mi - 10:15(10:15/mi) 106/121bpm [1087b/mi] 100cal 276/384W 2) 1mi - 10:35(10:35/mi) 125/143bpm [1323b/mi] 112cal 282/400W 3) 0.93mi - 9:10(9:54/mi) 118/129bpm [1169b/mi] 93cal 260/345W 4) 0.39mi - 5:18(13:33/mi) 107/119bpm [1449b/mi] 40cal 191/367W 5) 1mi - 9:55(9:55/mi) 119/125bpm [1180b/mi] 99cal 263/335W 6) 0.08mi - 55(12:09/mi) 122/122bpm [1481b/mi] 8cal 233/324W Add a comment
Mon 29th Apr Apr 29	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
0.2mi, 3:53 Walk - General 1) 0.17mi - 3:53(22:56/mi) 88/96bpm [2018b/mi] 20cal 45/65rpm Add a comment 0.1mi, 1:46 Walk - General 1) 0.11mi - 1:46(16:33/mi) 104/110bpm [1721b/mi] 11cal 62/69rpm Add a comment 0mi, 30:59 Cross - Strength Add a comment 4.4mi, 49:36 Run - Recovery Run 1) 1mi - 9:49(9:49/mi) 123/138bpm [1208b/mi] 106cal 263/373W 2) 1mi - 11:57(11:57/mi) 123/138bpm [1470b/mi] 115cal 228/355W 3) 1mi - 13:00(13:00/mi) 107/124bpm [1391b/mi] 102cal 208/376W 4) 1mi - 10:41(10:41/mi) 113/123bpm [1206b/mi] 100cal 251/344W 5) 0.41mi - 4:09(10:05/mi) 119/121bpm [1200b/mi] 40cal 265/336W Add a comment	2.2mi, 51:53 Walk - General 1) 1mi - 29:40(29:40/mi) 107/133bpm [3175b/mi] 174cal 36/79rpm 2) 1mi - 18:47(18:47/mi) 113/123bpm [2123b/mi] 99cal 54/65rpm 3) 0.18mi - 3:25(18:30/mi) 114/117bpm [2110b/mi] 16cal 57/64rpm Add a comment 3.1mi, 29:28 Run - Intervals 15 min warm up then 5x15s off 2. 1) 1mi - 9:36(9:36/mi) 118/128bpm [1132b/mi] 104cal 268/334W 2) 0.57mi - 5:15(9:17/mi) 129/135bpm [1197b/mi] 60cal 274/311W 3) 0.04mi - 15(5:54/mi) 108/132bpm [636b/mi] 3cal 225/450W 4) 0.18mi - 2:00(11:13/mi) 126/132bpm [1414b/mi] 21cal 238/383W 5) 0.04mi - 15(5:51/mi) 117/119bpm [684b/mi] 3cal 334/412W 6) 0.21mi - 2:00(9:38/mi) 136/142bpm [1310b/mi] 24cal 302/414W 7) 0.05mi - 15(5:21/mi) 139/140bpm [743b/mi] 3cal 310/349W 8) 0.21mi - 2:00(9:33/mi) 146/152bpm [1395b/mi] 24cal 295/382W 9) 0.05mi - 15(5:21/mi) 138/139bpm [739b/mi] 3cal 330/391W 10) 0.18mi - 2:00(10:57/mi) 136/147bpm [1489b/mi] 22cal 216/356W 11) 0.05mi - 15(5:22/mi) 134/135bpm [719b/mi] 3cal 364/443W 12) 0.49mi - 5:00(10:12/mi) 137/154bpm [1398b/mi] 57cal 266/406W 13) 0.03mi - 22(13:02/mi) 128/131bpm [1668b/mi] 4cal 203/237W Add a comment	0.2mi, 7:07 Walk - General 1) 0.23mi - 7:07(31:14/mi) 110/118bpm [3436b/mi] 56cal 34/58rpm Add a comment 6.2mi, 46:31 Run - Race 1) 1mi - 7:59(7:59/mi) 136/152bpm [1085b/mi] 97cal 324/398W 2) 1mi - 7:56(7:56/mi) 148/154bpm [1174b/mi] 103cal 334/426W 3) 1mi - 7:23(7:23/mi) 149/155bpm [1099b/mi] 97cal 340/375W 4) 1mi - 7:21(7:21/mi) 147/152bpm [1081b/mi] 95cal 337/360W 5) 1mi - 7:17(7:17/mi) 143/151bpm [1042b/mi] 91cal 349/383W 6) 1mi - 7:04(7:04/mi) 145/156bpm [1025b/mi] 89cal 351/456W 7) 0.23mi - 1:31(6:32/mi) 147/149bpm [960b/mi] 19cal 377/400W Add a comment 0.5mi, 6:12 Run - Warm Up 1) 0.52mi - 6:12(11:54/mi) 122/136bpm [1451b/mi] 61cal 214/330W Add a comment 0.7mi, 17:13 Walk - General 1) 0.7mi - 17:13(24:32/mi) 95/115bpm [2330b/mi] 101cal 36/72rpm Add a comment 0.4mi, 14:15 Walk - General 1) 0.4mi - 14:15(35:55/mi) 84/109bpm [3017b/mi] 61cal 29/73rpm Add a comment 0mi, 1:17:11 Cross - Yoga Add a comment 0.3mi, 6:00 Walk - General 1) 0.27mi - 6:00(21:54/mi) 82/102bpm [1796b/mi] 32cal 43/112rpm Add a comment	0mi, 4:54 Cross - Strength Add a comment 4.1mi, 48:05 Run - Recovery Run 1) 1mi - 11:01(11:01/mi) 115/134bpm [1266b/mi] 105cal 230/447W 2) 1mi - 13:40(13:40/mi) 112/134bpm [1531b/mi] 111cal 187/345W 3) 1mi - 10:16(10:16/mi) 127/140bpm [1303b/mi] 109cal 264/362W 4) 1mi - 11:36(11:36/mi) 135/146bpm [1565b/mi] 118cal 230/358W 5) 0.13mi - 1:33(12:09/mi) 127/132bpm [1544b/mi] 14cal 213/259W Add a comment	0mi, 25:40 Cross - Strength Add a comment 3.1mi, 30:33 Run - Recovery Run 1) 1mi - 10:06(10:06/mi) 121/131bpm [1223b/mi] 108cal 260/321W 2) 1mi - 9:36(9:36/mi) 130/135bpm [1248b/mi] 109cal 267/393W 3) 0.03mi - 18(9:09/mi) 134/134bpm [1225b/mi] 3cal 251/276W 4) 1mi - 9:51(9:51/mi) 133/138bpm [1309b/mi] 112cal 261/325W 5) 0.07mi - 42(10:28/mi) 136/137bpm [1424b/mi] 8cal 254/259W Add a comment	0mi, 20:27 Cross - Strength Add a comment 0.7mi, 6:57 Run - Warm Down 1) 0.68mi - 6:57(10:15/mi) 137/144bpm [1404b/mi] 82cal 264/325W Add a comment 3.3mi, 25:12 Run - parkrun 1) 1mi - 8:02(8:02/mi) 144/160bpm [1158b/mi] 101cal 324/455W 2) 1mi - 7:41(7:41/mi) 160/163bpm [1228b/mi] 106cal 331/380W 3) 1mi - 7:41(7:41/mi) 164/170bpm [1259b/mi] 108cal 333/439W 4) 0.25mi - 1:48(7:19/mi) 169/170bpm [1236b/mi] 27cal 344/390W Add a comment 0.6mi, 7:18 Run - Warm Up 1) 0.63mi - 7:18(11:38/mi) 119/134bpm [1384b/mi] 74cal 236/328W Add a comment	0mi, 23:46 Cross - Strength Add a comment 6.1mi, 1:03:34 Run - Easy 1) 1mi - 10:15(10:15/mi) 131/149bpm [1343b/mi] 116cal 274/357W 2) 1mi - 10:44(10:44/mi) 133/147bpm [1428b/mi] 119cal 262/385W 3) 1mi - 10:20(10:20/mi) 120/135bpm [1240b/mi] 107cal 259/386W 4) 1mi - 10:28(10:28/mi) 135/141bpm [1414b/mi] 116cal 262/375W 5) 1mi - 10:08(10:08/mi) 130/136bpm [1317b/mi] 107cal 250/357W 6) 1mi - 10:28(10:28/mi) 133/137bpm [1393b/mi] 110cal 256/376W 7) 0.1mi - 1:10(11:49/mi) 131/133bpm [1547b/mi] 12cal 244/335W Add a comment
Mon 6th May May 6	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
0mi, 10:02 Cross - Strength Add a comment 6.4mi, 1:10:19 Run - Recovery Run 1) 1mi - 9:57(9:57/mi) 116/135bpm [1155b/mi] 102cal 250/365W 2) 1mi - 10:52(10:52/mi) 133/149bpm [1444b/mi] 124cal 263/372W 3) 1mi - 12:07(12:07/mi) 122/144bpm [1478b/mi] 115cal 220/379W 4) 1mi - 9:49(9:49/mi) 135/144bpm [1326b/mi] 112cal 275/366W 5) 1mi - 12:35(12:35/mi) 113/135bpm [1422b/mi] 100cal 197/368W 6) 1mi - 11:19(11:19/mi) 121/141bpm [1370b/mi] 115cal 225/385W 7) 0.35mi - 3:39(10:24/mi) 125/136bpm [1299b/mi] 38cal 259/332W Add a comment 0mi, 37:01 Cross - Other 1) 0mi - 37:01(0/mi) 97/154bpm [INFb/mi] 205cal Add a comment	0mi, 24:59 Cross - Strength 1) 0mi - 24:59(0/mi) 98/133bpm [INFb/mi] 143cal Add a comment 0.3mi, 6:43 Run - Drills 1) 0.03mi - 20(13:28/mi) 101/102bpm [1360b/mi] 2cal 92/261W 2) 0.01mi - 16(25:42/mi) 104/105bpm [2673b/mi] 2cal 66/268W 3) 0.02mi - 15(11:21/mi) 106/113bpm [1203b/mi] 2cal 95/302W 4) 0.01mi - 24(1:13:28/mi) 123/130bpm [9036b/mi] 4cal 22/279W 5) 0.02mi - 16(12:36/mi) 113/114bpm [1424b/mi] 2cal 176/334W 6) 0.01mi - 16(40:50/mi) 119/127bpm [4858b/mi] 2cal 90/288W 7) 0.02mi - 27(20:14/mi) 129/133bpm [2611b/mi] 5cal 43/131W 8) 0.01mi - 21(55:32/mi) 131/133bpm [7275b/mi] 4cal 11/79W 9) 0.03mi - 15(9:31/mi) 133/140bpm [1267b/mi] 3cal 177/428W 10) 0.01mi - 13(24:59/mi) 144/145bpm [3597b/mi] 3cal 110/344W 11) 0.02mi - 44(35:19/mi) 135/143bpm [4767b/mi] 9cal 2/45W 12) 0.01mi - 15(36:02/mi) 134/134bpm [4829b/mi] 3cal 13) 0.02mi - 30(20:04/mi) 133/135bpm [2669b/mi] 5cal 163/224W 14) 0.08mi - 2:11(26:15/mi) 120/128bpm [3149b/mi] 19cal 56/172W Add a comment 0.5mi, 6:44 Run - Strides 1) 0.05mi - 19(5:55/mi) 104/107bpm [615b/mi] 2cal 312/486W 2) 0.02mi - 33(31:39/mi) 126/139bpm [3987b/mi] 6cal 51/454W 3) 0.05mi - 18(5:51/mi) 136/138bpm [797b/mi] 4cal 318/532W 4) 0.03mi - 53(25:41/mi) 139/149bpm [3569b/mi] 11cal 52/474W 5) 0.05mi - 16(5:48/mi) 117/118bpm [678b/mi] 2cal 299/486W 6) 0.02mi - 46(33:07/mi) 133/144bpm [4405b/mi] 9cal 51/412W 7) 0.05mi - 18(6:11/mi) 126/130bpm [778b/mi] 3cal 291/496W 8) 0.02mi - 57(46:03/mi) 133/146bpm [6124b/mi] 11cal 47/509W 9) 0.05mi - 19(5:55/mi) 115/118bpm [680b/mi] 3cal 285/510W 10) 0.12mi - 2:04(17:18/mi) 117/140bpm [2024b/mi] 17cal 130/421W Add a comment 3.7mi, 37:14 Run - Easy 1) 1mi - 9:47(9:47/mi) 116/131bpm [1135b/mi] 102cal 261/344W 2) 1mi - 9:38(9:38/mi) 129/139bpm [1243b/mi] 109cal 269/413W 3) 1mi - 10:24(10:24/mi) 126/134bpm [1311b/mi] 110cal 252/346W 4) 0.71mi - 7:24(10:21/mi) 128/134bpm [1325b/mi] 79cal 250/319W Add a comment 0mi, 13:54 Cross - Strength Add a comment	5.3mi, 51:24 Run - Easy 1) 1mi - 9:54(9:54/mi) 112/131bpm [1108b/mi] 101cal 276/343W 2) 1mi - 9:38(9:38/mi) 128/134bpm [1234b/mi] 109cal 273/362W 3) 1mi - 9:52(9:52/mi) 128/137bpm [1263b/mi] 109cal 266/405W 4) 1mi - 9:42(9:42/mi) 134/142bpm [1300b/mi] 111cal 278/393W 5) 1mi - 9:45(9:45/mi) 136/145bpm [1327b/mi] 110cal 280/437W 6) 0.25mi - 2:32(9:58/mi) 135/138bpm [1347b/mi] 28cal 265/372W Add a comment 0.4mi, 5:48 Walk - General 1) 0.35mi - 5:48(16:29/mi) 81/104bpm [1336b/mi] 33cal 58/95rpm Add a comment 0mi, 1:15:54 Cross - Yoga Add a comment	0mi, 16:34 Cross - Strength Add a comment 4.3mi, 43:50 Run - Easy 1) 1mi - 10:36(10:36/mi) 116/139bpm [1230b/mi] 110cal 258/362W 2) 1mi - 10:05(10:05/mi) 121/136bpm [1221b/mi] 106cal 260/379W 3) 1mi - 10:17(10:17/mi) 128/142bpm [1315b/mi] 112cal 279/375W 4) 1mi - 10:06(10:06/mi) 125/134bpm [1262b/mi] 107cal 262/362W 5) 0.27mi - 2:46(10:19/mi) 123/126bpm [1268b/mi] 29cal 253/311W Add a comment	0.3mi, 5:50 Run - Drills 1) 0.02mi - 18(16:45/mi) 103/105bpm [1724b/mi] 2cal 2/7W 2) 0.01mi - 15(29:36/mi) 104/119bpm [3079b/mi] 2cal 12/109W 3) 0.02mi - 16(10:48/mi) 117/118bpm [1264b/mi] 2cal 146/283W 4) 0.01mi - 14(25:30/mi) 123/127bpm [3137b/mi] 2cal 146/281W 5) 0.02mi - 15(11:26/mi) 122/124bpm [1395b/mi] 2cal 126/335W 6) 0.01mi - 16(46:39/mi) 126/127bpm [5879b/mi] 3cal 80/252W 7) 0.02mi - 16(11:32/mi) 126/127bpm [1453b/mi] 3cal 151/293W 8) 0mi - 15(1:09:35/mi) 131/132bpm [9114b/mi] 2cal 77/250W 9) 0.03mi - 19(11:52/mi) 126/131bpm [1495b/mi] 3cal 162/326W 10) 0mi - 21(2:02:40/mi) 130/135bpm [15947b/mi] 4cal 55/257W 11) 0.03mi - 28(18:33/mi) 126/127bpm [2337b/mi] 5cal 49/104W 12) 0mi - 22(1:33:53/mi) 130/135bpm [12204b/mi] 4cal 4/81W 13) 0.02mi - 13(8:42/mi) 125/130bpm [1088b/mi] 2cal 195/456W 14) 0.01mi - 14(20:46/mi) 135/137bpm [2804b/mi] 3cal 137/353W 15) 0.03mi - 26(16:31/mi) 127/136bpm [2097b/mi] 5cal 91/210W 16) 0mi - 10(1:49:32/mi) 124/125bpm [13582b/mi] 1cal 36/162W 17) 0.01mi - 48(2:08:54/mi) 122/124bpm [15727b/mi] 8cal 8/63W 18) 0.03mi - 23(11:27/mi) 123/132bpm [1409b/mi] 4cal 183/270W Add a comment 4.5mi, 48:36 Run - Recovery Run 1) 1mi - 9:57(9:57/mi) 112/126bpm [1114b/mi] 103cal 274/335W 2) 1mi - 10:24(10:24/mi) 117/125bpm [1217b/mi] 106cal 259/341W 3) 1mi - 13:00(13:00/mi) 103/116bpm [1339b/mi] 102cal 206/361W 4) 1mi - 10:05(10:05/mi) 119/125bpm [1199b/mi] 103cal 264/351W 5) 0.53mi - 5:10(9:46/mi) 123/134bpm [1200b/mi] 55cal 264/371W Add a comment	0mi, 13:22 Cross - Strength Add a comment 2.4mi, 23:20 Run - Easy 1) 1mi - 10:03(10:03/mi) 127/139bpm [1277b/mi] 112cal 263/328W 2) 1mi - 9:45(9:45/mi) 137/143bpm [1336b/mi] 117cal 286/381W 3) 0.35mi - 3:31(10:04/mi) 138/141bpm [1390b/mi] 43cal 283/353W Add a comment 0.3mi, 12:57 Walk - General 1) 0.33mi - 12:57(38:46/mi) 79/103bpm [3063b/mi] 52cal 26/63rpm Add a comment	5mi, 48:53 Run - Easy 1) 1mi - 10:15(10:15/mi) 115/131bpm [1178b/mi] 105cal 269/392W 2) 1mi - 9:33(9:33/mi) 125/140bpm [1193b/mi] 105cal 268/356W 3) 1mi - 9:55(9:55/mi) 131/146bpm [1299b/mi] 111cal 279/376W 4) 1mi - 9:57(9:57/mi) 126/138bpm [1253b/mi] 106cal 264/389W 5) 0.96mi - 9:14(9:40/mi) 133/141bpm [1285b/mi] 105cal 286/425W Add a comment 0mi, 2:44:24 Cross - Other 1) 0mi - 2:44:24(0/mi) 79/147bpm [INFb/mi] 573cal Add a comment 0mi, 1:44:27 Cross - Strength 1) 0mi - 1:44:27(0/mi) 76/122bpm [INFb/mi] 311cal Add a comment
Mon 13th May May 13	Tue 14th May May 14	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
0mi, 10:42 Cross - Strength Add a comment 5.3mi, 56:01 Run - General 1) 1mi - 11:01(11:01/mi) 116/133bpm [1278b/mi] 111cal 266/347W 2) 0.59mi - 5:59(10:12/mi) 127/135bpm [1295b/mi] 67cal 258/351W 3) 1mi - 10:58(10:58/mi) 118/134bpm [1293b/mi] 105cal 228/354W 4) 1mi - 11:24(11:24/mi) 121/142bpm [1378b/mi] 110cal 233/356W 5) 1mi - 9:48(9:48/mi) 127/139bpm [1245b/mi] 104cal 256/341W 6) 0.67mi - 6:52(10:15/mi) 133/139bpm [1363b/mi] 77cal 270/337W Add a comment	0mi, 55:13 Cross - Other 1) 0mi - 55:13(0/mi) 85/126bpm [INFb/mi] 225cal Add a comment 0mi, 28:43 Cross - Strength Add a comment 3.2mi, 37:08 Run - Recovery Run 1) 1mi - 10:15(10:15/mi) 117/129bpm [1199b/mi] 107cal 259/312W 2) 0.45mi - 4:45(10:36/mi) 118/128bpm [1250b/mi] 49cal 273/322W 3) 1mi - 11:01(11:01/mi) 118/127bpm [1299b/mi] 108cal 227/314W 4) 0.76mi - 11:07(14:33/mi) 96/123bpm [1397b/mi] 80cal 166/264W Add a comment	0mi, 21:02 Cross - Strength Add a comment 4.9mi, 51:08 Run - Easy 1) 1mi - 10:36(10:36/mi) 115/134bpm [1218b/mi] 108cal 265/353W 2) 1mi - 10:07(10:07/mi) 131/144bpm [1325b/mi] 112cal 262/339W 3) 1mi - 10:23(10:23/mi) 141/155bpm [1464b/mi] 127cal 288/394W 4) 1mi - 10:42(10:42/mi) 131/155bpm [1403b/mi] 110cal 228/361W 5) 0.9mi - 9:20(10:25/mi) 130/139bpm [1354b/mi] 97cal 248/305W Add a comment 0mi, 2:17:38 Cross - Other 1) 0mi - 2:17:38(0/mi) 77/128bpm [INFb/mi] 427cal Add a comment 0mi, 1:58:24 Cross - Other 1) 0mi - 1:58:24(0/mi) 67/104bpm [INFb/mi] 254cal Add a comment	0mi, 8:46 Cross - Strength Add a comment 4.5mi, 45:03 Run - Easy 1) 1mi - 10:19(10:19/mi) 112/131bpm [1155b/mi] 106cal 266/339W 2) 1mi - 9:55(9:55/mi) 114/128bpm [1130b/mi] 101cal 266/367W 3) 1mi - 9:58(9:58/mi) 123/136bpm [1225b/mi] 107cal 274/369W 4) 1mi - 9:41(9:41/mi) 120/127bpm [1162b/mi] 101cal 274/368W 5) 0.53mi - 5:11(9:51/mi) 124/129bpm [1222b/mi] 54cal 282/345W Add a comment	0mi, 21:08 Cross - Strength Add a comment 5.8mi, 48:45 Run - Tempo 28 min tempo. Target 7:50, actual 7:53 1) 1mi - 9:02(9:02/mi) 121/131bpm [1092b/mi] 101cal 295/357W 2) 0.11mi - 58(8:31/mi) 129/131bpm [1100b/mi] 12cal 286/292W 3) 1mi - 7:48(7:48/mi) 144/149bpm [1123b/mi] 101cal 314/370W 4) 1mi - 8:05(8:05/mi) 153/161bpm [1237b/mi] 109cal 340/502W 5) 1mi - 7:49(7:49/mi) 160/167bpm [1250b/mi] 109cal 343/428W 6) 0.55mi - 4:19(7:49/mi) 167/169bpm [1306b/mi] 63cal 343/419W 7) 1mi - 9:25(9:25/mi) 152/167bpm [1431b/mi] 120cal 281/364W 8) 0.06mi - 35(9:54/mi) 152/153bpm [1506b/mi] 8cal 256/290W 9) 0.04mi - 45(19:30/mi) 151/152bpm [2944b/mi] 8cal 151/280W Add a comment	0mi, 22:01 Cross - Strength Add a comment 0mi, 1:40:54 Cross - Other 1) 0mi - 1:40:54(0/mi) 98/133bpm [INFb/mi] 504cal Add a comment 2.6mi, 27:19 Run - Warm Down 1) 1mi - 12:21(12:21/mi) 129/143bpm [1593b/mi] 132cal 211/405W 2) 1mi - 9:37(9:37/mi) 134/138bpm [1290b/mi] 110cal 266/412W 3) 0.57mi - 5:21(9:25/mi) 136/141bpm [1281b/mi] 65cal 273/341W Add a comment 3.2mi, 27:05 Run - parkrun 1) 1mi - 8:52(8:52/mi) 120/142bpm [1065b/mi] 98cal 295/419W 2) 1mi - 8:11(8:11/mi) 145/153bpm [1187b/mi] 106cal 311/374W 3) 1mi - 8:08(8:08/mi) 149/155bpm [1212b/mi] 107cal 313/449W 4) 0.24mi - 1:54(7:52/mi) 153/157bpm [1204b/mi] 25cal 319/335W Add a comment 0.5mi, 15:16 Run - Warm Up 1) 0.12mi - 1:35(13:26/mi) 102/120bpm [1370b/mi] 14cal 243/374W 2) 0.42mi - 13:41(32:29/mi) 94/119bpm [3054b/mi] 84cal 72/306W Add a comment	-

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