Jogging Pioneer

M45

About
Bests
All Races
Mileage
Training

Races
31
Miles
10574
Miles
174
Miles
3737
Miles
109
WAVA
55.67%
5k
23:05
5M
41:33
10k
48:33
Half
1:48:31
Mara
3:41:41
100M
23:56:09
40k
1:18:09
112M
6:18:02
1500m
26:29
2.4M
59:58

About Me
I am a slighty overweight Army Officer who has discovered running (read jogging...slowly!) following an enforced retirement from rugby. I have a body that is in no way suited to running either quickly, or for a particularly long period. I have developed a penchant for the marathon and ultra, having matured through the clich that is triathlon and up to Ironman. I truly enjoy running for pleasure, with or without company, and at a pace where life can leisurely roll past me, when my children allow. I run for pleasure rather than competition, never the first to finish, although rarely the last. Show More...

About Me

I am a slighty overweight Army Officer who has discovered running (read jogging...slowly!) following an enforced retirement from rugby. I have a body that is in no way suited to running either quickly, or for a particularly long period.
I have developed a penchant for the marathon and ultra, having matured through the clich that is triathlon and up to Ironman. I truly enjoy running for pleasure, with or without company, and at a pace where life can leisurely roll past me, when my children allow.
I run for pleasure rather than competition, never the first to finish, although rarely the last.

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Recent Training
16th Apr	General	3.2mi	32:29
14th Apr	General	26.5mi	4:27:08
12th Apr	General	3.1mi	28:46
10th Apr	General	5.2mi	48:06
9th Apr	General	3.2mi	32:23

12 Month Benchmarks	Run	Bike
Mile	7:13	7:38
5k	24:20	44:52
5mi	41:29	1:26:43
10k	51:51	0
10mi	1:24:14	0
Half	1:53:07	0
20mi	3:05:08	0
Mara	4:23:49	0

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+ 161 others

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2015	2021	2022	PB	WB
5km	5	23:05 55.67			24:00 53.71	24:10 53.34				23:05 7:26/mi	55.67
5mi	2			41:33 50.73	45:59 45.90					41:33 8:19/mi	50.73
10km	3	48:33 54.38	49:38 53.19							48:33 7:49/mi	54.38
9mi	1		1:15:37 51.75							1:15:37 8:24/mi	51.75
15km	1			1:18:50 51.50						1:18:50 8:27/mi	51.50
13.1mi	6	1:52:51 51.37	2:01:44 47.62	2:00:45 48.01	2:00:17 48.21	1:48:31 53.49				1:48:31 8:17/mi	53.49
26.2mi	5	4:43:51 42.82	4:30:28 44.94			4:18:48 47.03	3:41:41 55.56			3:41:41 8:28/mi	55.56
50mi	2			10:45:00 41.55				10:26:24 45.19		10:26:24 12:32/mi	45.19
100mi	1								23:56:09 49.26	23:56:09 14:22/mi	49.26

2024		Result	WAVA	Distance
7 Jan	Central Lancashire New Year Half Marathon		0.00	13.1mi
2023		Result	WAVA	Distance
30 Dec	The Winter Tolkien Trail Race		0.00	11.1km
19 Nov	Preston 10 mile Road Race		0.00	10mi
4 Nov	13 Arches Half Marathon		0.00	13.1mi
16 Apr	Manchester Marathon		0.00	26.2mi
2022		Result	WAVA	Distance
23 Oct	Abingdon Marathon		0.00	26.2mi
7 May	Thames Path 100 PB	23:56:09	49.26	100mi
9 Apr	Ultra X Spring Trail Series 50k		0.00	50km
2021		Result	WAVA	Distance
13 Nov	Testway 50		0.00	50mi
5 Sep	ABP Southampton Marathon		0.00	26.2mi
15 May	The Westcountry Ultra Flat 50 PB	10:26:24	45.19	50mi
2020		Result	WAVA	Distance
24 Oct	Thames Trot		0.00	48mi
19 Sep	New Forest Marathon		0.00	26.22mi
2018		Result	WAVA	Distance
15 Jul	Ironman UK Bolton	/ /	0.00	2.4miles/112miles/26.2miles
2015		Result	WAVA	Distance
19 Apr	Greater Manchester Marathon PB	3:41:41	55.56	26.2mi
2014		Result	WAVA	Distance
20 Sep	Equinox24 - 24hr Belvoir Castle 10k laps		0.00	100mi
27 Jul	Outlaw Iron Distance Triathlon	59:58 / 6:18:02 / 4:09:08	0.00	2.4miles/112miles/26.2miles
2013		Result	WAVA	Distance
21 Sep	Equinox24 - 24hr Belvoir Castle 10k laps		0.00	10km
13 Jul	Ripon Triathlon	26:29 / 1:18:09 / 57:36	0.00	1500metres/40km/10km
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon	4:26:19	45.70	26.2mi
20 Feb	Race Your Pace Half Marathon PB	1:48:31	53.49	13.1mi
23 Jan	Gloucester Marathon SB	4:18:48	47.03	26.2mi
1 Jan	Swindon parkrun #41 SB	24:10	53.34	5km
2010		Result	WAVA	Distance
21 Nov	Swindon 10k		0.00	10km
30 Oct	Swindon Parkrun #34	24:10	53.34	5km
10 Oct	Swindon Half Marathon	2:03:42	46.88	13.1mi
25 Sep	Cotswold Challenge	7:12:00	28.54	26.5mi
1 Sep	Coate Water 5K SB	24:00	53.71	5km
19 Aug	Barbury Castle Track 'n' Trail SB	45:59	45.90	5mi
17 Jul	Swindon parkrun	25:24	50.75	5km
28 Mar	Liverpool Half Marathon SB	2:00:17	48.21	13.1mi
2009		Result	WAVA	Distance
19 Apr	OX5 RUN PB	41:33	50.73	5mi
8 Mar	The Friends of Mick'n'Phil Half Marathon SB	2:00:45	48.01	13.1mi
8 Feb	Wellingborough Multi-Terrain 15k Race 2 PB	1:18:50	51.50	15km
17 Jan	Thames Path Ultra SB	10:45:00	41.55	50mi
2008		Result	WAVA	Distance
14 Dec	Andy Reading Memorial 10K SB	49:38	53.19	10km
23 Nov	SaabSalomon Turbo-X Trail, Bordon	1:45:00	41.67	10mi
26 Oct	Ricky Road Run PB	1:15:37	51.75	9mi
19 Oct	Abingdon Marathon SB	4:30:28	44.94	26.2mi
20 Jul	Wycombe Half Marathon SB	2:01:44	47.62	13.1mi
18 May	Oxford Town & Gown 10K	53:00	49.81	10km
2007		Result	WAVA	Distance
2 Dec	Luton Marathon SB	4:43:51	42.82	26.2mi
14 Oct	Henley Half Marathon SB	1:52:51	51.37	13.1mi
12 Aug	Bearbrook 10k PB	48:33	54.38	10km
18 Jul	Waddesdon Manor 5k PB	23:05	55.67	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	94	99	112	71	0	0	0	0	0	0	0	0	376
2023	2	0	5	6	11	9	0	1	0	0	0	0	35
2023	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2023	132	83	59	91	65	26	111	91	90	61	56	82	948
2023	0	0	0	0	0	6	0	0	0	0	0	0	6
2022	0	2	16	2	0	0	0	0	0	0	0	0	20
2022	0	0	0	0	0	0	0	0	0	0	0.6	0	0.6
2022	315	111	172	150	126	62	86	77	88	84	63	81	1414
2022	0	0	0	0	14	0	0	0	0	0	0	0	14
2021	7	10	0	0	0	0	0	0	13	2	6	7	44
2021	0	0	0	0.6	0	0	0	0	0.5	2.7	1.9	0.5	6.2
2021	82	163	116	206	106	29	77	133	109	19	76	94	1210
2020	0	0	0	0	2	2	0	0	0	0	0	0	4
2020	0	2.5	0.6	0	0	0	0	0	0	0	0	0	3.1
2020	43	30	47	52	21	32	142	179	182	147	21	66	961
2020	0	0	0	115	31	16	0	0	3	0	0	11	176
2019	7.9	1.3	2	0	0	0	0	0	0	0	0	0	11.1
2019	84	95	160	107	117	114	278	108	225	33	76	38	1435
2019	0	0	0	18	0	3	5	0	0	0	0	0	26
2018	9.4	10.7	16.4	13.3	8.9	16.1	9.4	0	5.3	4.4	1.8	0	95.7
2018	100	93	96	92	96	127	65	38	34	26	47	30	843
2018	165	230	336	521	340	349	217	0	0	0	0	19	2176
2017	0	2.1	3.4	0	0	0	3.8	3.3	0.9	3.3	3.7	3.6	24
2017	61	79	58	79	80	88	89	56	57	26	67	65	804
2017	21	0	0	0	0	156	76	96	165	45	171	150	879
2016	0	0	0	0	0	0	0	0	1.7	0	0.7	0	2.4
2016	0	0	0	0	0	0	0	47	47	93	85	39	311
2016	0	0	0	0	0	0	0	0	54	74	137	16	282
2015	52	0	0	0	0	0	0	0	0	0	0	0	52
2014	0	0	0	0	0	0	0	0	0	0	0	15	15
2013	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2013	131	44	128	34	26	11	38	118	0	0	0	0	529
2012	23	0	0	0	0	0	0	0	0	0	0	0	23
2011	0	0	4.8	0	17.7	6.4	0	0.6	0	0	0	0	29.5
2011	139	95	48	31	69	102	130	123	56	53	34	12	891
2011	0	0	0	48	79	0	0	0	0	0	0	0	126
2010	6	0	0	0	0	0	0	0	0	0	0	0	6
2010	54	64	27	0	0	0	0	0	0	0	72	75	292
2010	0	30	23	0	0	0	0	0	0	0	0	0	53
2009	191	96	86	95	0	3	0	0	0	0	0	0	471

Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26
-	-	-	7mi, 1:05:11 Run - General 1) 1mi - 9:35(9:35/mi) 119/135bpm [1140b/mi] 66cal 2) 1mi - 9:10(9:10/mi) 142/161bpm [1302b/mi] 85cal 3) 1mi - 9:02(9:02/mi) 151/159bpm [1364b/mi] 91cal 4) 1mi - 9:18(9:18/mi) 155/161bpm [1441b/mi] 96cal 5) 1mi - 9:15(9:15/mi) 165/174bpm [1527b/mi] 102cal 6) 1mi - 9:20(9:20/mi) 168/177bpm [1569b/mi] 105cal 7) 0.95mi - 9:31(10:02/mi) 167/175bpm [1676b/mi] 104cal	17.6mi, 2:57:34 Run - General 1) 1mi - 10:27(10:27/mi) 124/132bpm [1296b/mi] 76cal 2) 1mi - 10:01(10:01/mi) 135/150bpm [1353b/mi] 82cal 3) 1mi - 9:50(9:50/mi) 142/156bpm [1396b/mi] 85cal 4) 1mi - 10:29(10:29/mi) 140/155bpm [1468b/mi] 83cal 5) 1mi - 10:23(10:23/mi) 140/148bpm [1454b/mi] 78cal 6) 0.87mi - 8:50(10:07/mi) 135/142bpm [1367b/mi] 54cal 7) 1mi - 9:01(9:01/mi) 147/152bpm [1326b/mi] 75cal 8) 1mi - 9:05(9:05/mi) 150/155bpm [1364b/mi] 79cal 9) 1mi - 9:03(9:03/mi) 155/163bpm [1402b/mi] 86cal 10) 1mi - 9:57(9:57/mi) 147/158bpm [1463b/mi] 72cal 11) 1mi - 9:49(9:49/mi) 148/153bpm [1453b/mi] 69cal 12) 1mi - 10:03(10:03/mi) 146/154bpm [1467b/mi] 63cal 13) 0.31mi - 3:02(9:48/mi) 146/148bpm [1430b/mi] 19cal 14) 1mi - 10:43(10:43/mi) 145/154bpm [1555b/mi] 70cal 15) 1mi - 13:21(13:21/mi) 138/150bpm [1842b/mi] 61cal 16) 1mi - 9:50(9:50/mi) 150/161bpm [1475b/mi] 76cal 17) 1mi - 9:26(9:26/mi) 159/165bpm [1500b/mi] 92cal 18) 1mi - 9:29(9:29/mi) 160/166bpm [1516b/mi] 93cal 19) 0.41mi - 4:45(11:26/mi) 160/166bpm [1830b/mi] 44cal	-	4.7mi, 42:44 Run - General 1) 1mi - 9:46(9:46/mi) 135/153bpm [1318b/mi] 82cal 2) 1mi - 9:07(9:07/mi) 156/170bpm [1423b/mi] 94cal 3) 1mi - 8:57(8:57/mi) 158/173bpm [1415b/mi] 94cal 4) 1mi - 8:39(8:39/mi) 172/184bpm [1489b/mi] 99cal 5) 0.67mi - 6:14(9:17/mi) 177/182bpm [1644b/mi] 73cal
Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
-	6mi, 52:18 Run - General 1) 1mi - 9:17(9:17/mi) 141/160bpm [1310b/mi] 85cal 2) 1mi - 9:13(9:13/mi) 145/158bpm [1336b/mi] 83cal 3) 1mi - 8:26(8:26/mi) 153/159bpm [1291b/mi] 84cal 4) 1mi - 8:19(8:19/mi) 156/166bpm [1299b/mi] 84cal 5) 1mi - 7:50(7:50/mi) 164/176bpm [1285b/mi] 84cal 6) 1mi - 9:03(9:03/mi) 161/169bpm [1456b/mi] 92cal 7) 0.02mi - 10(9:38/mi) 161/164bpm [1551b/mi] 1cal	4.3mi, 39:38 Run - General 1) 1mi - 9:17(9:17/mi) 131/153bpm [1217b/mi] 75cal 2) 1mi - 9:04(9:04/mi) 151/169bpm [1369b/mi] 90cal 3) 1mi - 9:03(9:03/mi) 156/170bpm [1413b/mi] 90cal 4) 1mi - 9:34(9:34/mi) 166/172bpm [1587b/mi] 106cal 5) 0.29mi - 2:40(9:08/mi) 168/176bpm [1535b/mi] 29cal	-	-	6.4mi, 59:09 Run - General 1) 1mi - 9:20(9:20/mi) 136/152bpm [1269b/mi] 80cal 2) 1mi - 9:03(9:03/mi) 146/153bpm [1322b/mi] 83cal 3) 1mi - 9:28(9:28/mi) 151/160bpm [1429b/mi] 91cal 4) 1mi - 9:18(9:18/mi) 154/162bpm [1433b/mi] 91cal 5) 1mi - 9:21(9:21/mi) 159/173bpm [1487b/mi] 94cal 6) 1mi - 9:10(9:10/mi) 167/174bpm [1530b/mi] 100cal 7) 0.36mi - 3:28(9:35/mi) 168/172bpm [1609b/mi] 38cal	5.2mi, 49:05 Run - General 1) 1mi - 9:37(9:37/mi) 126/141bpm [1212b/mi] 71cal 2) 1mi - 9:57(9:57/mi) 131/144bpm [1303b/mi] 71cal 3) 1mi - 9:16(9:16/mi) 139/156bpm [1288b/mi] 76cal 4) 1mi - 9:17(9:17/mi) 152/162bpm [1410b/mi] 90cal 5) 1mi - 9:38(9:38/mi) 145/155bpm [1397b/mi] 78cal 6) 0.15mi - 1:21(9:02/mi) 142/150bpm [1282b/mi] 10cal
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	6.3mi, 55:29 Run - General 1) 1mi - 9:16(9:16/mi) 131/149bpm [1214b/mi] 74cal 2) 0.62mi - 5:44(9:17/mi) 141/149bpm [1309b/mi] 50cal 3) 0.5mi - 3:42(7:28/mi) 162/172bpm [1208b/mi] 40cal 4) 0.2mi - 2:00(10:13/mi) 162/170bpm [1656b/mi] 21cal 5) 0.5mi - 3:41(7:24/mi) 161/170bpm [1191b/mi] 39cal 6) 0.21mi - 2:00(9:42/mi) 167/171bpm [1621b/mi] 22cal 7) 0.5mi - 3:41(7:25/mi) 169/177bpm [1254b/mi] 41cal 8) 0.21mi - 2:00(9:41/mi) 169/176bpm [1636b/mi] 22cal 9) 0.5mi - 3:54(7:51/mi) 171/176bpm [1342b/mi] 44cal 10) 0.2mi - 2:00(10:10/mi) 171/175bpm [1739b/mi] 22cal 11) 0.5mi - 4:05(8:13/mi) 170/180bpm [1396b/mi] 46cal 12) 0.19mi - 2:00(10:28/mi) 167/180bpm [1748b/mi] 20cal 13) 1mi - 9:49(9:49/mi) 160/170bpm [1571b/mi] 96cal 14) 0.16mi - 1:36(9:56/mi) 163/168bpm [1619b/mi] 16cal	2.4mi, 22:40 Run - General 1) 1mi - 9:58(9:58/mi) 134/151bpm [1336b/mi] 81cal 2) 1mi - 9:25(9:25/mi) 144/158bpm [1357b/mi] 86cal 3) 0.35mi - 3:17(9:28/mi) 156/162bpm [1477b/mi] 34cal 1mi, 10:53 Run - General 1) 0.96mi - 10:53(11:18/mi) 131/145bpm [1480b/mi] 86cal 0.9mi, 8:49 Run - General 1) 0.89mi - 8:49(9:53/mi) 127/134bpm [1256b/mi] 66cal	-	8.2mi, 1:12:07 Run - General 1) 1mi - 8:33(8:33/mi) 121/139bpm [1034b/mi] 58cal 2) 1mi - 8:25(8:25/mi) 144/156bpm [1212b/mi] 79cal 3) 1mi - 8:45(8:45/mi) 159/165bpm [1390b/mi] 94cal 4) 1mi - 8:33(8:33/mi) 164/171bpm [1402b/mi] 93cal 5) 1mi - 9:00(9:00/mi) 163/175bpm [1466b/mi] 96cal 6) 1mi - 8:46(8:46/mi) 164/171bpm [1439b/mi] 94cal 7) 1mi - 8:59(8:59/mi) 163/172bpm [1465b/mi] 94cal 8) 1mi - 9:06(9:06/mi) 162/169bpm [1473b/mi] 91cal 9) 0.23mi - 2:01(8:49/mi) 164/171bpm [1446b/mi] 20cal	-	3.2mi, 32:23 Run - General 1) 1mi - 9:58(9:58/mi) 123/138bpm [1227b/mi] 74cal 2) 1mi - 10:00(10:00/mi) 138/152bpm [1380b/mi] 83cal 3) 1mi - 10:15(10:15/mi) 136/149bpm [1394b/mi] 75cal 4) 0.23mi - 2:09(9:24/mi) 145/149bpm [1363b/mi] 19cal
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
5.2mi, 48:06 Run - General 1) 1mi - 9:36(9:36/mi) 121/138bpm [1162b/mi] 68cal 2) 0.03mi - 24(11:49/mi) 139/143bpm [1644b/mi] 3cal 3) 0.55mi - 5:00(9:09/mi) 136/147bpm [1244b/mi] 40cal 4) 0.23mi - 2:00(8:41/mi) 145/157bpm [1259b/mi] 18cal 5) 0.53mi - 5:00(9:26/mi) 159/168bpm [1499b/mi] 53cal 6) 0.19mi - 2:00(10:40/mi) 157/161bpm [1675b/mi] 20cal 7) 0.59mi - 5:00(8:32/mi) 155/161bpm [1322b/mi] 50cal 8) 0.23mi - 2:00(8:50/mi) 153/158bpm [1352b/mi] 18cal 9) 0.6mi - 5:00(8:19/mi) 153/161bpm [1272b/mi] 47cal 10) 0.2mi - 2:00(10:06/mi) 155/161bpm [1565b/mi] 19cal 11) 1mi - 9:36(9:36/mi) 154/164bpm [1479b/mi] 89cal 12) 0.03mi - 24(12:38/mi) 152/154bpm [1919b/mi] 3cal 13) 0mi - 6(22:40/mi) 149/152bpm [3376b/mi] 1cal	-	3.1mi, 28:46 Run - General 1) 1mi - 9:51(9:51/mi) 131/150bpm [1291b/mi] 80cal 2) 1mi - 9:03(9:03/mi) 131/147bpm [1187b/mi] 68cal 3) 1mi - 9:04(9:04/mi) 145/162bpm [1315b/mi] 81cal 4) 0.08mi - 47(9:36/mi) 159/164bpm [1526b/mi] 8cal	-	26.5mi, 4:27:08 Run - General 1) 1mi - 8:15(8:15/mi) 143/161bpm [1179b/mi] 78cal 2) 1mi - 8:28(8:28/mi) 153/158bpm [1297b/mi] 89cal 3) 1mi - 8:31(8:31/mi) 153/162bpm [1303b/mi] 86cal 4) 1mi - 8:40(8:40/mi) 154/159bpm [1335b/mi] 88cal 5) 1mi - 8:16(8:16/mi) 159/167bpm [1316b/mi] 87cal 6) 1mi - 8:20(8:20/mi) 160/167bpm [1334b/mi] 88cal 7) 1mi - 8:27(8:27/mi) 161/168bpm [1360b/mi] 88cal 8) 1mi - 8:20(8:20/mi) 164/171bpm [1367b/mi] 89cal 9) 1mi - 8:14(8:14/mi) 170/178bpm [1398b/mi] 93cal 10) 1mi - 8:43(8:43/mi) 164/174bpm [1430b/mi] 87cal 11) 1mi - 9:15(9:15/mi) 166/174bpm [1536b/mi] 96cal 12) 1mi - 9:35(9:35/mi) 164/172bpm [1571b/mi] 91cal 13) 1mi - 10:00(10:00/mi) 160/172bpm [1599b/mi] 78cal 14) 1mi - 10:23(10:23/mi) 158/170bpm [1640b/mi] 76cal 15) 1mi - 10:28(10:28/mi) 156/166bpm [1633b/mi] 69cal 16) 1mi - 10:54(10:54/mi) 157/169bpm [1712b/mi] 74cal 17) 1mi - 10:34(10:34/mi) 153/162bpm [1617b/mi] 60cal 18) 1mi - 11:05(11:05/mi) 156/167bpm [1729b/mi] 72cal 19) 1mi - 12:23(12:23/mi) 152/167bpm [1883b/mi] 73cal 20) 1mi - 11:26(11:26/mi) 150/162bpm [1714b/mi] 67cal 21) 1mi - 11:30(11:30/mi) 152/161bpm [1747b/mi] 73cal 22) 1mi - 11:14(11:14/mi) 150/160bpm [1685b/mi] 66cal 23) 1mi - 11:58(11:58/mi) 145/152bpm [1735b/mi] 66cal 24) 1mi - 12:13(12:13/mi) 145/150bpm [1772b/mi] 74cal 25) 1mi - 12:16(12:16/mi) 143/153bpm [1754b/mi] 73cal 26) 1mi - 12:05(12:05/mi) 144/153bpm [1740b/mi] 76cal 27) 0.52mi - 5:34(10:44/mi) 148/156bpm [1588b/mi] 35cal	-	3.2mi, 32:29 Run - General 1) 1mi - 10:16(10:16/mi) 133/149bpm [1365b/mi] 85cal 2) 1mi - 10:02(10:02/mi) 119/137bpm [1194b/mi] 65cal 3) 1mi - 10:24(10:24/mi) 127/143bpm [1321b/mi] 74cal 4) 0.16mi - 1:47(10:53/mi) 130/138bpm [1415b/mi] 12cal

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