johnseaward

About Me
I am a teacher, runner and triathlete Show More...

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Recent Blogs
Injury- an obstacle to success? No way Jose!	Dec 2016
2017 plans	Dec 2016
From Sprouts to Ironman	Dec 2016
An Island In The Sun	Dec 2015

My parkrun
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Recent Training
16th May	Strength	0mi	22:17
15th May	General	1mi	29:43
15th May	General	5.3mi	42:10
12th May	General	1.5mi	1:16:07
12th May	General	0.2mi	1:58

12 Month Benchmarks	Run	Bike
Mile	5:46	1:46
5k	18:49	7:01
5mi	32:03	11:17
10k	39:50	14:11
10mi	1:07:10	23:22
Half	1:38:23	34:26
20mi	3:15:43	56:06
Mara	4:22:39	1:15:08

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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	2016	PB	WB
5km	4	18:45 68.61	18:45 6:02/mi	68.61
10km	2	41:41 63.36	41:41 6:42/mi	63.36
20km	1	1:29:20 61.53	1:29:20 7:11/mi	61.53
13.1mi	3	1:34:15 61.51	1:34:15 7:12/mi	61.51

2017		Result	WAVA	Distance
19 Feb	Brecon to Cardiff Ultra		0.00	70km
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite PB	18:45	68.61	5km
17 Dec	Cottrell Park Christmas Cracker 10K & 5K	43:09	61.21	10km
13 Nov	The 10K MoRun Cardiff PB	41:41	63.36	10km
6 Nov	grand pier half marathon PB	1:34:15	61.51	13.1mi
29 Oct	Bryn Bach parkrun	19:50	64.86	5km
2 Oct	Cardiff Half Marathon	1:35:07	60.95	13.1mi
19 Mar	20/20 Fission 20k PB	1:29:20	61.53	20km
12 Mar	Penallta parkrun	21:44	59.13	5km
6 Mar	Merthyr Half Marathon	1:36:32	60.06	13.1mi
5 Mar	Penallta parkrun	22:48	56.37	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	0	2	0	2	3	0	0	0	0	0	0	0	7
2024	0.8	4.3	3.3	3.3	3	0	0	0	0	0	0	0	14.7
2024	81	90	57	69	35	0	0	0	0	0	0	0	331
2024	70	69	51	49	52	0	0	0	0	0	0	0	290
2023	16	5	2	5	1	2	0	0	0	0	0	0	32
2023	3.4	2.6	5.3	3.5	2.6	2.4	1.7	5.3	2.9	0.6	0	2.4	32.7
2023	85	95	59	49	36	56	75	63	83	81	72	87	841
2023	0	98	64	78	38	89	144	166	217	0	23	44	960
2022	0	0	0	0	0	0	0	0	0	0	18	2	20
2022	3.4	1.5	1.4	1.8	1.5	4.2	3.5	2.5	3	2.1	3.5	1.1	29.3
2022	72	69	100	87	80	35	63	16	23	83	54	63	744
2022	0	0	14	101	174	66	89	33	0	34	9	0	519
2021	0	0	0	0	1.2	5.6	6.6	2.1	10.4	2.2	1.7	2.3	32.1
2021	105	80	61	78	85	85	81	96	56	97	58	80	962
2021	0	116	190	23	3	35	47	12	125	26	5	0	582
2020	2.8	2.7	2.1	0	0	0	0.7	1.2	2.1	0	2.1	3.3	16.9
2020	114	82	94	80	82	77	62	75	110	100	83	79	1039
2020	44	35	11	0	0	0	0	16	0	0	7	0	112
2019	3.5	3.1	3.5	5.3	6.1	5.5	1.4	0.8	12.3	1.5	2.9	4.2	50
2019	151	125	128	141	121	104	51	49	63	84	105	92	1213
2019	45	60	80	117	175	105	7	19	0	0	50	53	713
2018	3.5	2.6	0	2.8	1.2	2.2	3.9	7	1.4	2.3	3.7	7.8	38.4
2018	104	125	82	111	94	86	47	84	101	55	101	134	1124
2018	36	100	78	337	77	86	265	355	91	85	59	142	1712
2017	0	0	3.2	4	4.3	6.8	11.5	14.5	8	1.6	1	2.2	57
2017	192	125	112	152	82	55	56	108	43	62	72	81	1141
2017	19	0	159	218	261	298	445	457	210	90	93	148	2397
2016	1.1	1.5	1.3	3.2	3.7	9	5	2.2	0	1.4	0	0	28.4
2016	72	91	106	54	86	117	80	64	69	137	126	186	1186
2016	10	135	63	273	376	451	407	82	251	48	0	23	2119
2015	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2015	0	0	0	0	0	0	0	0	0	0	4	51	55
2015	0	0	0	0	0	0	0	0	0	0	26	16	42

Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
0.7mi, 20:34 Swim - General 1) 0.1km - 1:51(18:33/km) 19cal 26/rpm 3.24/3.92kmph 2) 0.1km - 1:53(18:47/km) 20cal 26/rpm 3.19/4.06kmph 3) 0.1km - 1:55(19:12/km) 20cal 24/rpm 3.12/3.83kmph 4) 0.1km - 1:52(18:42/km) 20cal 26/rpm 3.21/3.9kmph 5) 0.1km - 1:51(18:30/km) 20cal 25/rpm 3.24/4.21kmph 6) 0.1km - 1:51(18:29/km) 20cal 25/rpm 3.25/3.91kmph 7) 0.1km - 1:50(18:18/km) 20cal 26/rpm 3.28/3.99kmph 8) 0.1km - 1:51(18:33/km) 20cal 26/rpm 3.24/3.87kmph 9) 0.1km - 1:50(18:18/km) 20cal 26/rpm 3.28/3.97kmph 10) 0.1km - 1:53(18:47/km) 20cal 26/rpm 3.2/3.75kmph 11) 0.1km - 1:57(19:28/km) 20cal 25/rpm 3.08/3.56kmph Add a comment 0.7mi, 6:38 Run - General 1) 1km - 5:36(5:36/km) 143/149bpm [801b/km] 71cal 10.71/11.59kmph 2) 0.17km - 1:02(6:05/km) 147/149bpm [894b/km] 13cal 9.86/10.48kmph Add a comment 8mi, 55:34 Run - General 1) 1km - 3:54(3:54/km) 156/165bpm [609b/km] 51cal 15.38/17.16kmph 2) 1km - 4:15(4:15/km) 167/169bpm [710b/km] 62cal 14.1/16.29kmph 3) 1km - 4:22(4:22/km) 171/173bpm [746b/km] 65cal 13.76/14.81kmph 4) 1km - 4:20(4:20/km) 171/174bpm [742b/km] 65cal 13.83/17.43kmph 5) 1km - 4:20(4:20/km) 173/174bpm [749b/km] 65cal 13.86/13.98kmph 6) 1km - 5:07(5:07/km) 174/176bpm [892b/km] 79cal 11.71/14.58kmph 7) 1km - 4:16(4:16/km) 171/176bpm [728b/km] 63cal 14.09/17.3kmph 8) 1km - 4:00(4:00/km) 168/172bpm [673b/km] 59cal 14.98/16.23kmph 9) 1km - 4:52(4:52/km) 170/176bpm [827b/km] 71cal 12.33/16.09kmph 10) 1km - 4:00(4:00/km) 169/176bpm [677b/km] 59cal 14.97/18kmph 11) 1km - 3:58(3:58/km) 173/176bpm [687b/km] 60cal 15.1/16.43kmph 12) 1km - 4:13(4:13/km) 171/174bpm [720b/km] 62cal 14.25/15.15kmph 13) 0.92km - 3:56(4:17/km) 176/179bpm [753b/km] 61cal 14.02/14.78kmph Add a comment 0.8mi, 7:06 Run - General 1) 1km - 5:28(5:28/km) 125/136bpm [684b/km] 56cal 10.97/12.06kmph 2) 0.28km - 1:38(5:54/km) 133/138bpm [784b/km] 19cal 10.17/11.35kmph Add a comment	0.8mi, 9:18 Run - General 1) 1km - 6:53(6:53/km) 151/172bpm [1038b/km] 87cal 8.73/11.72kmph 2) 0.34km - 2:25(7:04/km) 161/168bpm [1139b/km] 33cal 8.48/13.84kmph Add a comment 0.5mi, 5:42 Run - General 1) 0.81km - 5:42(7:03/km) 147/155bpm [1037b/km] 71cal 8.51/10.95kmph Add a comment	-	0.6mi, 17:35 Swim - General 1) 0.15km - 2:44(18:11/km) 30cal 26/rpm 3.3/3.93kmph 2) 0.15km - 2:46(18:25/km) 30cal 25/rpm 3.26/4.03kmph 3) 0.1km - 1:41(16:45/km) 20cal 27/rpm 3.58/4.36kmph 4) 0.1km - 1:40(16:39/km) 20cal 27/rpm 3.6/4.2kmph 5) 0.1km - 1:40(16:37/km) 20cal 26/rpm 3.61/4.53kmph 6) 0.1km - 1:38(16:24/km) 20cal 28/rpm 3.66/4.29kmph 7) 0.2km - 3:40(18:19/km) 40cal 26/rpm 3.28/4.45kmph 8) 0.1km - 1:47(17:52/km) 20cal 26/rpm 3.36/4.26kmph Add a comment 6.5mi, 50:16 Run - General 1) 1km - 5:20(5:20/km) 128/147bpm [683b/km] 57cal 11.24/11.79kmph 2) 0.19km - 1:01(5:28/km) 139/147bpm [759b/km] 12cal 10.98/11.19kmph 3) 0.11km - 23(3:36/km) 141/148bpm [506b/km] 4cal 16.7/16.36kmph 4) 0.19km - 1:07(5:58/km) 148/156bpm [883b/km] 14cal 10.06/16.56kmph 5) 0.12km - 26(3:37/km) 144/155bpm [522b/km] 5cal 16.56/16.86kmph 6) 0.41km - 2:18(5:37/km) 140/160bpm [787b/km] 28cal 10.68/17.06kmph 7) 1km - 4:16(4:16/km) 150/158bpm [640b/km] 55cal 14.05/15.32kmph 8) 0.88km - 3:46(4:16/km) 156/160bpm [666b/km] 50cal 14.06/14.54kmph 9) 0.29km - 1:33(5:20/km) 146/157bpm [779b/km] 19cal 11.24/14.21kmph 10) 1km - 4:15(4:15/km) 156/160bpm [664b/km] 57cal 14.1/15.28kmph 11) 0.88km - 3:47(4:16/km) 157/160bpm [671b/km] 51cal 14.04/14.38kmph 12) 0.29km - 1:34(5:21/km) 148/159bpm [792b/km] 19cal 11.21/14.11kmph 13) 1km - 4:13(4:13/km) 156/167bpm [659b/km] 57cal 14.21/15.28kmph 14) 0.91km - 3:51(4:14/km) 158/166bpm [670b/km] 52cal 14.16/14.95kmph 15) 0.29km - 1:35(5:26/km) 149/160bpm [810b/km] 19cal 11.03/14.51kmph 16) 1km - 5:34(5:34/km) 134/141bpm [745b/km] 43cal 10.79/11.35kmph 17) 0.95km - 5:17(5:35/km) 134/138bpm [748b/km] 41cal 10.75/11.35kmph Add a comment	-	-	2.2mi, 1:13:20 Walk - General 1) 1.53km - 30:49(20:12/km) 86/132bpm [1737b/km] 121cal 29/79rpm 2.97/5.34kmph 2) 2.03km - 42:32(20:55/km) 93/130bpm [1945b/km] 189cal 31/79rpm 2.87/11.35kmph Add a comment 0.3mi, 2:54 Run - General 1) 0.48km - 2:54(6:07/km) 126/138bpm [771b/km] 29cal 9.8/14.01kmph Add a comment 0.5mi, 6:08 Run - General 1) 0.78km - 6:08(7:51/km) 128/143bpm [1004b/km] 63cal 7.65/12.12kmph Add a comment 0.3mi, 2:59 Run - General 1) 0.44km - 2:59(6:44/km) 162/170bpm [1091b/km] 41cal 8.91/11.08kmph Add a comment 3.1mi, 26:55 Run - General 1) 1km - 5:08(5:08/km) 143/155bpm [735b/km] 64cal 11.67/12.7kmph 2) 1km - 5:18(5:18/km) 157/169bpm [831b/km] 73cal 11.33/12.06kmph 3) 1km - 5:26(5:26/km) 169/176bpm [917b/km] 81cal 11.05/13.17kmph 4) 1km - 5:34(5:34/km) 158/170bpm [879b/km] 76cal 10.79/12.56kmph 5) 1km - 5:27(5:27/km) 153/161bpm [834b/km] 69cal 11.01/12.97kmph 6) 0.01km - 3(4:43/km) 154/155bpm [727b/km] 12.72/8.03kmph Add a comment 0.1mi, 2:20 Run - General 1) 0.19km - 2:20(12:23/km) 132/144bpm [1634b/km] 25cal 4.85/11.59kmph Add a comment
Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4
0.6mi, 7:12 Run - General 1) 0.93km - 7:12(7:45/km) 139/160bpm [1078b/km] 84cal 7.73/10.48kmph Add a comment 13.2mi, 1:49:00 Run - General 1) 1km - 4:53(4:53/km) 141/147bpm [688b/km] 61cal 12.3/12.93kmph 2) 1km - 4:55(4:55/km) 145/148bpm [713b/km] 64cal 12.2/12.63kmph 3) 1km - 5:00(5:00/km) 145/149bpm [726b/km] 65cal 11.99/12.73kmph 4) 1km - 4:58(4:58/km) 146/151bpm [724b/km] 63cal 12.09/12.9kmph 5) 1km - 4:59(4:59/km) 146/152bpm [727b/km] 63cal 12.05/12.83kmph 6) 1km - 5:04(5:04/km) 145/153bpm [735b/km] 63cal 11.84/12.97kmph 7) 1km - 4:56(4:56/km) 146/150bpm [721b/km] 62cal 12.15/13.5kmph 8) 1km - 5:00(5:00/km) 146/149bpm [731b/km] 62cal 11.98/12.53kmph 9) 1km - 4:57(4:57/km) 148/151bpm [732b/km] 62cal 12.14/12.36kmph 10) 1km - 5:01(5:01/km) 147/153bpm [738b/km] 61cal 11.96/12.33kmph 11) 1km - 5:08(5:08/km) 147/149bpm [754b/km] 61cal 11.7/12.53kmph 12) 1km - 5:09(5:09/km) 145/148bpm [747b/km] 56cal 11.65/11.99kmph 13) 1km - 5:11(5:11/km) 145/166bpm [751b/km] 54cal 11.58/11.89kmph 14) 1km - 5:05(5:05/km) 149/158bpm [759b/km] 60cal 11.78/12.29kmph 15) 1km - 5:18(5:18/km) 147/155bpm [779b/km] 57cal 11.32/11.96kmph 16) 1km - 5:18(5:18/km) 146/155bpm [774b/km] 52cal 11.32/11.66kmph 17) 1km - 5:16(5:16/km) 148/168bpm [781b/km] 53cal 11.38/11.92kmph 18) 1km - 5:21(5:21/km) 142/157bpm [760b/km] 42cal 11.21/11.46kmph 19) 1km - 5:20(5:20/km) 145/155bpm [773b/km] 48cal 11.26/11.79kmph 20) 1km - 5:23(5:23/km) 149/157bpm [802b/km] 58cal 11.15/13.17kmph 21) 1km - 5:22(5:22/km) 147/167bpm [789b/km] 51cal 11.17/13.1kmph 22) 0.28km - 1:25(5:03/km) 146/158bpm [738b/km] 13cal 11.87/11.82kmph Add a comment 0.9mi, 9:06 Run - General 1) 1km - 6:20(6:20/km) 112/130bpm [709b/km] 54cal 9.48/13.17kmph 2) 0.47km - 2:46(5:57/km) 120/140bpm [714b/km] 24cal 10.08/14.04kmph Add a comment	-	-	5mi, 40:52 Run - General 1) 1km - 5:38(5:38/km) 122/136bpm [688b/km] 56cal 10.64/11.12kmph 2) 0.2km - 1:07(5:41/km) 125/130bpm [710b/km] 11cal 10.57/11.69kmph 3) 0.1km - 23(3:52/km) 138/144bpm [534b/km] 4cal 15.5/14.44kmph 4) 0.16km - 1:00(6:09/km) 141/146bpm [867b/km] 12cal 9.75/14.31kmph 5) 0.1km - 22(3:34/km) 139/148bpm [495b/km] 4cal 16.84/15.75kmph 6) 0.4km - 2:21(5:51/km) 134/151bpm [784b/km] 26cal 10.25/15.75kmph 7) 0.75km - 3:01(4:00/km) 149/159bpm [595b/km] 39cal 15.02/15.18kmph 8) 0.12km - 43(5:52/km) 135/160bpm [791b/km] 7cal 10.24/15.08kmph 9) 0.77km - 3:01(3:56/km) 152/163bpm [597b/km] 39cal 15.28/15.85kmph 10) 0.14km - 46(5:31/km) 139/163bpm [768b/km] 8cal 10.86/15.45kmph 11) 0.8km - 3:00(3:46/km) 155/166bpm [585b/km] 39cal 15.91/16.16kmph 12) 1km - 5:44(5:44/km) 129/166bpm [740b/km] 49cal 10.47/16.19kmph 13) 1km - 5:20(5:20/km) 133/137bpm [709b/km] 50cal 11.26/12.06kmph 14) 1km - 5:16(5:16/km) 137/141bpm [721b/km] 56cal 11.39/11.92kmph 15) 0.55km - 3:08(5:40/km) 137/139bpm [777b/km] 32cal 10.58/11.86kmph Add a comment	-	-	2.3mi, 20:09 Run - General 1) 1km - 5:35(5:35/km) 132/144bpm [738b/km] 63cal 10.74/13.47kmph 2) 1km - 5:15(5:15/km) 141/145bpm [741b/km] 66cal 11.41/12.53kmph 3) 1km - 5:39(5:39/km) 140/145bpm [792b/km] 67cal 10.61/11.05kmph 4) 0.63km - 3:39(5:49/km) 143/150bpm [832b/km] 45cal 10.31/12.33kmph Add a comment 34.7mi, 1:59:25 Bike - General 1) 5km - 12:46(2:33/km) 129/151bpm [329b/km] 99cal 71/90rpm 130/235W 23.5/39.13kmph 2) 5km - 8:55(1:47/km) 136/154bpm [243b/km] 62cal 79/106rpm 117/294W 33.62/62.91kmph 3) 5km - 10:46(2:09/km) 139/147bpm [299b/km] 84cal 79/96rpm 131/310W 27.85/40.51kmph 4) 5km - 11:15(2:15/km) 140/151bpm [315b/km] 92cal 81/117rpm 137/604W 26.68/37.92kmph 5) 5km - 11:33(2:19/km) 141/160bpm [326b/km] 99cal 78/99rpm 144/506W 25.96/37.69kmph 6) 5km - 10:47(2:09/km) 140/153bpm [302b/km] 85cal 78/96rpm 132/494W 27.81/45.48kmph 7) 5km - 9:17(1:51/km) 138/145bpm [256b/km] 66cal 81/104rpm 119/328W 32.31/52.43kmph 8) 5km - 8:54(1:47/km) 138/148bpm [246b/km] 66cal 85/110rpm 125/405W 33.7/48.47kmph 9) 5km - 12:26(2:29/km) 140/152bpm [348b/km] 98cal 81/108rpm 132/544W 24.14/33.79kmph 10) 5km - 11:47(2:21/km) 143/152bpm [337b/km] 94cal 82/104rpm 133/458W 25.45/45.89kmph 11) 5km - 9:15(1:51/km) 143/152bpm [264b/km] 68cal 84/101rpm 124/400W 32.46/48.37kmph 12) 0.86km - 1:43(2:00/km) 142/151bpm [284b/km] 10cal 86/98rpm 101/206W 30/35.51kmph Add a comment
Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
0.5mi, 5:01 Run - General 1) 0.73km - 5:01(6:54/km) 139/151bpm [960b/km] 59cal 8.69/10.41kmph Add a comment 3.1mi, 18:52 Run - General 1) 1km - 3:42(3:42/km) 146/162bpm [540b/km] 46cal 16.21/17.16kmph 2) 1km - 3:34(3:34/km) 156/165bpm [557b/km] 49cal 16.81/18.85kmph 3) 1km - 3:48(3:48/km) 149/156bpm [567b/km] 49cal 15.77/16.46kmph 4) 1km - 4:00(4:00/km) 147/155bpm [589b/km] 51cal 14.97/15.65kmph 5) 1km - 3:46(3:46/km) 150/159bpm [565b/km] 49cal 15.93/18.78kmph 6) 0.01km - 1(1:56/km) 156/156bpm [303b/km] 30.93/18.98kmph Add a comment 1.1mi, 9:50 Run - General 1) 1km - 5:53(5:53/km) 128/145bpm [753b/km] 61cal 10.21/11.66kmph 2) 0.35km - 1:58(5:37/km) 133/141bpm [748b/km] 20cal 10.67/11.92kmph 3) 0.09km - 19(3:26/km) 139/142bpm [478b/km] 3cal 17.45/18.1kmph 4) 0.11km - 34(5:08/km) 137/139bpm [703b/km] 6cal 11.69/17.74kmph 5) 0.1km - 19(3:20/km) 137/139bpm [457b/km] 3cal 18/18.58kmph 6) 0.14km - 47(5:37/km) 134/138bpm [753b/km] 8cal 10.67/18.48kmph Add a comment 0.3mi, 12:50 Swim - General 1) 0.5km - 12:34(25:08/km) 89cal 26/30rpm 2.39/4.31kmph 2) 0.01km - 16(19:44/km) 2cal 27/36rpm 3.04/3.36kmph Add a comment 0.3mi, 13:24 Swim - General 1) 0.5km - 13:09(26:19/km) 88cal 25/30rpm 2.28/3.17kmph 2) 0.01km - 15(21:49/km) 1cal 25/33rpm 2.75/2.82kmph Add a comment	0.8mi, 43:09 Walk - General 1) 1km - 37:43(37:43/km) 96/138bpm [3622b/km] 184cal 1/70rpm 1.59/6.18kmph 2) 0.36km - 5:24(15:02/km) 111/124bpm [1669b/km] 30cal 2/63rpm 3.99/5.51kmph 3) 0km - 1(0/km) 98/98bpm [INFb/km] Add a comment 2.2mi, 20:09 Run - General 1) 1km - 5:57(5:57/km) 124/133bpm [738b/km] 62cal 10.08/10.88kmph 2) 1km - 5:44(5:44/km) 131/139bpm [751b/km] 63cal 10.46/11.69kmph 3) 1km - 5:37(5:37/km) 133/138bpm [748b/km] 62cal 10.67/11.29kmph 4) 0.5km - 2:50(5:39/km) 138/141bpm [779b/km] 34cal 10.62/11.25kmph Add a comment	-	0.9mi, 26:02 Swim - General 1) 0.1km - 1:49(18:12/km) 20cal 23/rpm 3.29/4.05kmph 2) 0.1km - 1:44(17:17/km) 20cal 26/rpm 3.47/4.34kmph 3) 0.1km - 1:45(17:27/km) 20cal 25/rpm 3.44/4.33kmph 4) 0.1km - 1:41(16:47/km) 20cal 28/rpm 3.57/4.13kmph 5) 0.2km - 3:34(17:49/km) 40cal 28/rpm 3.37/4.05kmph 6) 0.2km - 3:26(17:10/km) 40cal 27/rpm 3.5/4.27kmph 7) 0.2km - 3:32(17:41/km) 40cal 27/rpm 3.39/4.12kmph 8) 0.1km - 1:44(17:18/km) 20cal 26/rpm 3.47/4.34kmph 9) 0.1km - 1:44(17:22/km) 20cal 27/rpm 3.46/4.16kmph 10) 0.05km - 50(16:40/km) 10cal 24/rpm 3.6/4.35kmph 11) 0.05km - 49(16:26/km) 10cal 24/rpm 3.65/4.24kmph 12) 0.05km - 49(16:26/km) 10cal 26/rpm 3.65/4.38kmph 13) 0.05km - 48(16:04/km) 10cal 24/rpm 3.73/4.5kmph 14) 0.1km - 1:47(17:50/km) 20cal 25/rpm 3.36/4.05kmph Add a comment 7mi, 1:03:50 Run - General 1) 1km - 6:14(6:14/km) 116/129bpm [722b/km] 58cal 9.63/10.85kmph 2) 1km - 5:58(5:58/km) 125/130bpm [745b/km] 60cal 10.06/11.05kmph 3) 1km - 6:06(6:06/km) 124/131bpm [756b/km] 57cal 9.85/11.79kmph 4) 1km - 5:34(5:34/km) 129/138bpm [718b/km] 57cal 10.77/11.46kmph 5) 1km - 5:37(5:37/km) 129/136bpm [725b/km] 56cal 10.67/11.89kmph 6) 0.33km - 2:01(6:08/km) 126/133bpm [773b/km] 17cal 9.78/12.9kmph 7) 0.12km - 30(4:09/km) 136/144bpm [565b/km] 5cal 14.44/14.88kmph 8) 0.1km - 36(5:50/km) 143/147bpm [833b/km] 7cal 10.3/14.14kmph 9) 0.11km - 30(4:26/km) 140/146bpm [622b/km] 5cal 13.51/13.6kmph 10) 0.1km - 36(6:11/km) 142/149bpm [877b/km] 7cal 9.71/13.27kmph 11) 0.13km - 31(4:05/km) 143/152bpm [584b/km] 6cal 14.68/14.48kmph 12) 0.1km - 36(5:47/km) 150/154bpm [868b/km] 7cal 10.36/14.41kmph 13) 0.13km - 30(3:55/km) 151/156bpm [591b/km] 6cal 15.33/15.35kmph 14) 0.16km - 1:01(6:21/km) 145/157bpm [921b/km] 12cal 9.44/15.28kmph 15) 0.24km - 1:00(4:11/km) 150/159bpm [627b/km] 12cal 14.35/14.58kmph 16) 0.17km - 1:01(6:06/km) 147/159bpm [896b/km] 12cal 9.85/13.77kmph 17) 0.25km - 1:00(3:58/km) 151/159bpm [600b/km] 13cal 15.11/15.12kmph 18) 0.32km - 2:00(6:17/km) 136/158bpm [854b/km] 19cal 9.56/14.24kmph 19) 0.12km - 31(4:14/km) 145/153bpm [615b/km] 6cal 14.14/12.36kmph 20) 0.25km - 1:28(5:58/km) 139/155bpm [829b/km] 15cal 10.06/12.53kmph 21) 0.21km - 46(3:36/km) 146/154bpm [527b/km] 9cal 16.64/15.79kmph 22) 1km - 5:43(5:43/km) 131/154bpm [749b/km] 49cal 10.49/15.22kmph 23) 1km - 5:45(5:45/km) 131/138bpm [753b/km] 47cal 10.44/10.98kmph 24) 1km - 5:57(5:57/km) 134/141bpm [796b/km] 54cal 10.09/11.62kmph 25) 0.38km - 2:19(6:03/km) 132/136bpm [798b/km] 19cal 9.92/10.55kmph Add a comment	0.5mi, 25:12 Walk - General 1) 0.78km - 25:12(32:27/km) 78/124bpm [2531b/km] 80cal 10/92rpm 1.85/13.67kmph Add a comment	-	1mi, 9:24 Run - General 1) 1km - 6:12(6:12/km) 133/141bpm [824b/km] 71cal 9.68/10.14kmph 2) 0.52km - 3:12(6:07/km) 130/139bpm [795b/km] 32cal 9.81/10.88kmph Add a comment 3.1mi, 25:56 Run - General 1) 1km - 5:23(5:23/km) 139/149bpm [748b/km] 65cal 11.15/12.43kmph 2) 1km - 5:17(5:17/km) 150/156bpm [791b/km] 69cal 11.37/12.29kmph 3) 1km - 5:16(5:16/km) 154/158bpm [812b/km] 70cal 11.38/12.87kmph 4) 1km - 5:09(5:09/km) 158/163bpm [814b/km] 71cal 11.65/12.23kmph 5) 0.91km - 4:52(5:19/km) 158/164bpm [840b/km] 66cal 11.28/12.09kmph Add a comment 1mi, 9:29 Run - General 1) 1km - 6:19(6:19/km) 124/135bpm [783b/km] 64cal 9.5/11.12kmph 2) 0.56km - 3:10(5:41/km) 138/145bpm [784b/km] 38cal 10.57/12.43kmph Add a comment
Sun 12th May May 12	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
1.5mi, 1:16:07 Walk - General 1) 1km - 28:20(28:20/km) 41cal 15/121rpm 2.12/9.71kmph 2) 1km - 34:27(34:27/km) 39cal 5/81rpm 1.74/5.31kmph 3) 0.36km - 13:19(37:22/km) 14cal 11/60rpm 1.61/4.3kmph Add a comment 0.2mi, 1:58 Run - General 1) 0.33km - 1:58(5:58/km) 22cal 10.07/10.45kmph Add a comment 3.2mi, 21:00 Run - General 1) 1km - 4:11(4:11/km) 70cal 79/89rpm 14.34/15.79kmph 2) 1km - 4:06(4:06/km) 69cal 79/89rpm 14.61/15.52kmph 3) 1km - 4:03(4:03/km) 69cal 79/89rpm 14.83/15.18kmph 4) 1km - 4:15(4:15/km) 70cal 79/89rpm 14.12/14.85kmph 5) 1km - 3:59(3:59/km) 67cal 79/89rpm 15.08/17.27kmph 6) 0.12km - 26(3:45/km) 8cal 79/89rpm 16.01/17.54kmph Add a comment 0.1mi, 2:01 Cross - General 1) 0.09km - 2:01(23:18/km) 5cal 79/89rpm 2.57/12.19kmph Add a comment 17.3mi, 46:25 Bike - General 1) 5km - 8:41(1:44/km) 100cal 84/119rpm 192/388W 34.55/45.65kmph 2) 5km - 7:23(1:29/km) 82cal 87/108rpm 187/381W 40.64/52.8kmph 3) 5km - 8:06(1:37/km) 95cal 86/114rpm 196/570W 37.02/42.73kmph 4) 5km - 8:44(1:45/km) 109cal 86/104rpm 209/422W 34.37/41.95kmph 5) 5km - 8:31(1:42/km) 102cal 81/108rpm 201/430W 35.25/52.64kmph 6) 2.91km - 5:01(1:43/km) 49cal 83/104rpm 165/392W 34.79/42.96kmph Add a comment 0.1mi, 1:39 Cross - General 1) 0.16km - 1:39(10:10/km) 11cal 40/96rpm 5.91/10.48kmph Add a comment 0.4mi, 12:54 Swim - General 1) 0.5km - 10:50(21:40/km) 90cal 30/39rpm 2.77/4.22kmph 2) 0.11km - 2:04(18:17/km) 20cal 30/37rpm 3.28/4.06kmph Add a comment	-	-	1mi, 29:43 Swim - General 1) 0.2km - 3:46(18:50/km) 40cal 25/rpm 3.19/3.64kmph 2) 0.2km - 3:45(18:47/km) 40cal 24/rpm 3.19/3.75kmph 3) 0.2km - 3:45(18:47/km) 40cal 26/rpm 3.19/3.68kmph 4) 0.2km - 3:38(18:09/km) 40cal 27/rpm 3.3/4.16kmph 5) 0.2km - 3:36(18:02/km) 40cal 28/rpm 3.33/4.26kmph 6) 0.1km - 1:42(17:02/km) 20cal 27/rpm 3.52/3.89kmph 7) 0.1km - 1:46(17:36/km) 20cal 28/rpm 3.41/4.04kmph 8) 0.1km - 1:46(17:40/km) 20cal 28/rpm 3.4/4.49kmph 9) 0.1km - 1:42(17:03/km) 20cal 28/rpm 3.52/4.17kmph 10) 0.1km - 1:39(16:27/km) 20cal 29/rpm 3.65/4.31kmph 11) 0.05km - 51(17:06/km) 10cal 25/rpm 3.51/4.32kmph 12) 0.05km - 52(17:16/km) 10cal 23/rpm 3.48/4.12kmph 13) 0.05km - 54(18:01/km) 10cal 24/rpm 3.33/4kmph Add a comment 5.3mi, 42:10 Run - General 1) 1km - 5:58(5:58/km) 122/131bpm [727b/km] 58cal 10.07/13.37kmph 2) 1km - 5:27(5:27/km) 128/134bpm [697b/km] 56cal 11.03/12.16kmph 3) 1km - 4:01(4:01/km) 156/164bpm [627b/km] 54cal 14.94/16.46kmph 4) 0.1km - 35(5:47/km) 154/165bpm [891b/km] 7cal 10.37/14.75kmph 5) 1km - 4:01(4:01/km) 158/167bpm [634b/km] 54cal 14.96/15.89kmph 6) 0.1km - 36(5:48/km) 158/168bpm [916b/km] 7cal 10.35/15.18kmph 7) 1km - 4:01(4:01/km) 160/167bpm [643b/km] 55cal 14.93/16.66kmph 8) 0.1km - 37(6:14/km) 157/166bpm [977b/km] 7cal 9.64/14.75kmph 9) 1km - 4:04(4:04/km) 159/166bpm [645b/km] 55cal 14.78/15.45kmph 10) 0.1km - 36(5:53/km) 157/166bpm [924b/km] 8cal 10.2/14.71kmph 11) 1km - 5:53(5:53/km) 130/136bpm [765b/km] 42cal 10.2/11.08kmph 12) 1km - 5:49(5:49/km) 134/138bpm [780b/km] 47cal 10.31/12.9kmph 13) 0.1km - 32(5:34/km) 132/134bpm [734b/km] 4cal 10.78/10.25kmph Add a comment	0mi, 22:17 Cross - Strength Add a comment	-	-

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