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@Sainsburys_Ed
So just worked out that if I hit my target weight then I will burn 600 calories less over the course of a marathon running at the same speed, that's got to be worth it on its own regardless of any other benefits.
In other news the weight seems to be falling off now, not sure a trip to bodeans tomorrow is going to help but I'm not going to worry about it, just pick something I can work out the calories of and live with it!
Re the speed thing on cycling, I agree but have taken it to mean your total average speed over a journey, so whilst my moving average is c20mph on my 5 mile commute I actually cover the distance in 20 minutes total elapsed time so use 15mph as the basis for the calculation which feels a little more accurate.