damo_HAC

M45

About
Bests
All Races
Pics
Mileage
Training

Races
56
Miles
15637
Miles
10
Miles
23
Miles
100
WAVA
81.46%
Mile
5:11
5k
17:07
5M
30:21
10k
35:48
10M
59:27
Half
1:16:43
Mara
2:40:34

About Me
Quit smoking Oct 2015, really enjoying running at the moment. 2016 was about setting benchmarks and by end of year hope to have run 2931km (which is my combined total for the previous 6 years 2010-2015. In 2017 it will be about setting all new PB's as a VET40 runner Targets are 2:40 Mar, 76.30 half, 35min 10k, 17min 5k. And sub 5hrs at Jed Ultra 2021 hopefully set PBs at all distances Show More...

About Me

Quit smoking Oct 2015, really enjoying running at the moment. 2016 was about setting benchmarks and by end of year hope to have run 2931km (which is my combined total for the previous 6 years 2010-2015.

In 2017 it will be about setting all new PB's as a VET40 runner :-)

Targets are 2:40 Mar, 76.30 half, 35min 10k, 17min 5k. And sub 5hrs at Jed Ultra
2021 hopefully set PBs at all distances

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? After a lot of running last year I need to figure out what my goals are. Not sure I am up for the 80+ mile weeks. One side says go for 2:36 marathon (5:59 per mile) but other side says just enjoy it. Might give the 95 mile WHW race a bash next year.

Recent Blogs
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My parkrun
No parkrun selected

Recent Training
24th Apr	General	4mi	30:54
23rd Apr	Intervals	2.1mi	15:01
23rd Apr	General	5.6mi	43:15
21st Apr	General	9.5mi	1:14:10
20th Apr	General	4.1mi	30:17

Planned Races
Highland Fling	27th Apr
EMF 5k	25th May
EMF 10K	25th May
Edinburgh Marathon	26th May
Edinburgh Half Marathon	26th May

12 Month Benchmarks	Run	Bike
Mile	5:24	7:07
5k	17:06	28:25
5mi	28:50	52:13
10k	36:07	0
10mi	59:20	0
Half	1:18:27	0
20mi	2:02:57	0
Mara	2:43:32	0

Recent Pictures	Show more

Recent Threads
Ultra Marathons
The sub 2.45 marathon thread
Elite Athletics Thread

Buddies (17)

Followers (1)

Badges Collected	See available badges
+ 194 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	2006	2008	2009	2010	2012	2014	2016	2017	2019	2021	2022	2023	2024	PB	WB
1mi	1							5:11 76.25							5:11 5:11/mi	76.25
5km	5							17:45 75.68	17:44 76.31		17:07 81.46				17:07 5:31/mi	81.46
8km	3								35:06 62.24						35:06 7:04/mi	62.24
5mi	1							30:21 71.83							30:21 6:04/mi	71.83
9.5km	1								35:23 73.52						35:23 6:00/mi	73.52
10km	10			42:15 62.58				36:42 74.12	35:49 76.49	42:07 66.08	35:48 78.99	41:06 69.36	37:15 77.15		35:48 5:46/mi	78.99
13.1km	1					54:36 64.95									54:36 6:42/mi	64.95
10mi	5				1:05:33 66.86				59:27 76.07			1:06:51 70.42	1:02:05 76.46		59:27 5:57/mi	76.46
13.1mi	16	1:57:00 49.55	1:30:45 63.88			1:49:50 53.08		1:19:54 74.33	1:16:43 77.94			1:19:09 78.67	1:19:04 79.41	1:21:32 77.66	1:16:43 5:51/mi	79.41
14.3mi	1									1:55:24 57.79					1:55:24 8:04/mi	57.79
26.2mi	8			4:09:45 48.68	3:49:32 53.02		3:10:42 64.58	2:48:22 73.96	2:42:15 77.27		2:47:07 77.47	2:40:34 81.31	2:44:59 79.79		2:40:34 6:08/mi	81.31
38mi	1							5:19:00 61.94							5:19:00 8:24/mi	61.94
53mi	1								9:00:56 55.24						9:00:56 10:12/mi	55.24
56mi	1												8:06:29 69.34		8:06:29 8:41/mi	69.34

Date	Planned Races			Distance
5 Oct	Glasgow to Edinburgh Ultra Confirmed			56mi
26 May	Edinburgh Marathon Confirmed			26.2mi
25 May	EMF 5k Confirmed			5km
27 Apr	Highland Fling Confirmed			53mi
2024		Result	WAVA	Distance
17 Mar	Alloa Half Marathon SB	1:21:32	77.66	13.1mi
4 Feb	Torremolinos Half Marathon	1:24:25	75.01	13.1mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon SB	2:44:59	79.79	26.2mi
5 Nov	Templeton 10 mile Road Race SB	1:02:05	76.46	10mi
7 Oct	Glasgow to Edinburgh Ultra PB	8:06:29	69.34	56mi
24 Sep	Scottish Half Marathon	1:21:51	76.71	13.1mi
9 Sep	Kyles 10 Miles	1:03:32	74.72	10mi
3 Sep	Cumbernauld 10k SB	37:15	77.15	10km
2 Jul	Great North 10k	37:16	77.12	10km
28 May	Edinburgh Half Marathon SB	1:19:04	79.41	13.1mi
5 Feb	Torremolinos Half Marathon	1:20:23	78.11	13.1mi
7 Jan	East District XC League		0.00	9km
2022		Result	WAVA	Distance
3 Dec	East District XC Champs		0.00	9km
19 Nov	East District Cross Country League Dundee Camperdown	37:33	72.84	9600m
25 Sep	Berlin Marathon PB	2:40:34	81.31	26.2mi
21 Aug	Fleetwood Half Marathon SB	1:19:09	78.67	13.1mi
29 May	Edinburgh Half Marathon	1:19:17	78.53	13.1mi
8 May	Bluebell Trail Run 10k SB	41:06	69.36	10km
24 Apr	Scurry along the Esk 10 mile trail race SB	1:06:51	70.42	10mi
2021		Result	WAVA	Distance
27 Jun	Blast 10k PB	35:48	78.99	10km
13 Jun	Blast 5k PB	17:07	81.46	5km
27 Mar	Damo solo run SB	2:47:07	77.47	26.2mi
2019		Result	WAVA	Distance
16 Jun	Seven Hills of Edinburgh PB	1:55:24	57.79	14.3mi
28 Apr	Bluebell Trail Run 10k SB	42:07	66.08	10km
2017		Result	WAVA	Distance
9 Dec	East District XC Champs - Livingston PB	35:23	73.52	9.5km
3 Dec	7R Half Marathon	1:24:28	70.79	13.1mi
25 Nov	East District XC League Race 2 - Alloa PB	35:06	62.24	8km
24 Sep	Scottish Half Marathon PB	1:16:43	77.94	13.1mi
17 Sep	Cumbernauld 10k SB	35:49	76.49	10km
7 May	The Spike Island Trail Run 10K	40:18	67.98	10km
29 Apr	Highland Fling PB	9:00:56	55.24	53mi
2 Apr	Greater Manchester Marathon SB	2:42:15	77.27	26.2mi
19 Mar	Alloa Half Marathon	1:19:30	75.21	13.1mi
5 Mar	Lasswade 10 Mile Road Race PB	59:27	76.07	10mi
11 Feb	Portobello parkrun, Edinburgh SB	17:44	76.31	5km
28 Jan	Scottish Masters Cross Country Championships	29:48	73.32	8km
2016		Result	WAVA	Distance
10 Dec	Edinburgh parkrun SB	17:45	75.68	5km
19 Nov	East District XC League Race 2 (Alloa)	35:12	61.60	8km
29 Oct	Jedburgh Three Peaks Ultramarathon PB	5:19:00	61.94	38mi
2 Oct	MBNA Chester Marathon SB	2:48:22	73.96	26.2mi
13 Aug	Haddington half marathon	1:20:12	74.05	13.1mi
27 Jul	Self Transcendence Meadows 3 x 1 mile relay PB	5:11	76.25	1mi
4 Jun	Haddington 10k	37:24	72.73	10km
1 Jun	Corstorphine 5 Mile Road Race PB	30:21	71.83	5mi
29 May	Edinburgh Half Marathon SB	1:19:54	74.33	13.1mi
14 May	Livingston parkrun	17:46	75.61	5km
10 Apr	Grangemouth Round the Houses 10k SB	36:42	74.12	10km
2 Apr	Lees Road parkrun	18:37	72.16	5km
20 Mar	Alloa Half Marathon	1:24:23	70.38	13.1mi
2014		Result	WAVA	Distance
13 Apr	London Marathon SB	3:10:42	64.58	26.2mi
2012		Result	WAVA	Distance
30 Sep	Kilomathon Scotland Autumn 13.1k PB	54:36	64.95	13.1km
15 Apr	Rock 'n' Roll Series Edinburgh Half Marathon SB	1:49:50	53.08	13.1mi
2010		Result	WAVA	Distance
25 Apr	London Marathon SB	3:49:32	53.02	26.2mi
7 Mar	Lasswade 10 Mile Road Race SB	1:05:33	66.86	10mi
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:09:45	48.68	26.2mi
2 Aug	Scottish Gas 10K SB	42:15	62.58	10km
2008		Result	WAVA	Distance
16 Mar	Edinburgh Half Marathon SB	1:30:45	63.88	13.1mi
2006		Result	WAVA	Distance
10 Sep	Robinhood half marathon SB	1:57:00	49.55	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	0	4	0	3	0	0	0	0	0	0	0	0	6
2024	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2024	93	162	190	138	0	0	0	0	0	0	0	0	584
2024	0	0	0	8	0	0	0	0	0	0	0	0	8
2023	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2023	153	147	179	155	181	172	132	112	150	210	195	67	1852
2022	0	0	0	0.2	0	0	0.8	0	0	0.4	0	0	1.3
2022	127	168	119	140	188	195	184	197	169	93	181	67	1827
2022	0	0	0	0	0	0	0	0	0	15	0	0	15
2021	3	0	7	5	0	0	0	3	15	18	7	3	60
2021	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2021	333	302	304	169	207	189	30	0	9	23	67	89	1721
2020	0	0	0	0	3	3	0	6	3	7	3	2	26
2020	0.6	0.3	0	0	0	0	0	0	0	0	0	0	0.9
2020	35	4	75	162	188	194	36	147	204	173	207	241	1665
2019	0	0	1.7	0.4	2.6	0.8	0	0	0	0	0	0	5.5
2019	71	0	133	144	209	291	46	52	0	3	0	0	950
2018	16	18	0	62	156	177	50	6	29	59	55	11	641
2017	0	0	0	0	0	0.3	0	0	0.1	0	0	0	0.4
2017	279	280	251	201	54	146	175	337	333	212	138	49	2455
2016	0	0	0	0	0	0.2	0.4	0	0	0	0	0	0.6
2016	120	133	171	200	115	237	180	163	214	193	166	210	2102
2015	0	0	0	8	52	34	0	0	0	0	10	8	112
2014	166	209	207	61	4	0	0	0	0	0	0	0	646
2013	0	0	0	0	0	0	0	0	0	0	0	2	2
2013	0	0	0	0	0	0	0.6	0	0	0	0	0	0.6
2013	0	0	0	0	63	68	67	89	46	0	39	145	517
2012	1	0	0	0	0	0	0	0	0	0	0	0	1
2012	29	0	0	13	0	0	0	32	64	13	0	0	152
2011	0	0	0	0	0	0	0	0	0	0	4	0	4
2011	0	0	0	0	0	0	0	3	25	18	12	4	62
2010	75	196	52	26	0	0	0	0	0	0	0	0	350

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	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
-	0.7mi, 8:20 Run - General 1) 0.06km - 15(4:00/km) 103/110bpm [412b/km] 2cal 444/703W 2) 0.13km - 1:25(10:30/km) 122/132bpm [1280b/km] 16cal 163/655W 3) 0.08km - 15(3:07/km) 109/114bpm [339b/km] 2cal 404/721W 4) 0.14km - 1:25(9:51/km) 121/132bpm [1192b/km] 15cal 170/799W 5) 0.07km - 15(3:23/km) 113/119bpm [382b/km] 3cal 395/695W 6) 0.15km - 1:25(9:37/km) 124/127bpm [1193b/km] 16cal 190/772W 7) 0.08km - 15(3:07/km) 120/128bpm [374b/km] 3cal 456/757W 8) 0.17km - 1:25(8:32/km) 132/138bpm [1126b/km] 19cal 194/796W 9) 0.08km - 15(3:17/km) 131/139bpm [430b/km] 4cal 580/762W 10) 0.15km - 1:25(9:41/km) 135/144bpm [1308b/km] 19cal 171/801W 11) 0km - 0(17:31/km) 135/144bpm [2366b/km] 19cal 171/801W Add a comment 0.7mi, 8:20 Run - General 1) 0.06km - 15(4:00/km) 103/110bpm [412b/km] 2cal 444/703W 2) 0.13km - 1:25(10:30/km) 122/132bpm [1280b/km] 16cal 163/655W 3) 0.08km - 15(3:07/km) 109/114bpm [339b/km] 2cal 404/721W 4) 0.14km - 1:25(9:51/km) 121/132bpm [1192b/km] 15cal 170/799W 5) 0.07km - 15(3:23/km) 113/119bpm [382b/km] 3cal 395/695W 6) 0.15km - 1:25(9:37/km) 124/127bpm [1193b/km] 16cal 190/772W 7) 0.08km - 15(3:07/km) 120/128bpm [374b/km] 3cal 456/757W 8) 0.17km - 1:25(8:32/km) 132/138bpm [1126b/km] 19cal 194/796W 9) 0.08km - 15(3:17/km) 131/139bpm [430b/km] 4cal 580/762W 10) 0.15km - 1:25(9:41/km) 135/144bpm [1308b/km] 19cal 171/801W 11) 0km - 0(17:31/km) 135/144bpm [2366b/km] 19cal 171/801W Add a comment 0.7mi, 8:20 Run - General 1) 0.06km - 15(4:00/km) 103/110bpm [412b/km] 2cal 444/703W 2) 0.13km - 1:25(10:30/km) 122/132bpm [1280b/km] 16cal 163/655W 3) 0.08km - 15(3:07/km) 109/114bpm [339b/km] 2cal 404/721W 4) 0.14km - 1:25(9:51/km) 121/132bpm [1192b/km] 15cal 170/799W 5) 0.07km - 15(3:23/km) 113/119bpm [382b/km] 3cal 395/695W 6) 0.15km - 1:25(9:37/km) 124/127bpm [1193b/km] 16cal 190/772W 7) 0.08km - 15(3:07/km) 120/128bpm [374b/km] 3cal 456/757W 8) 0.17km - 1:25(8:32/km) 132/138bpm [1126b/km] 19cal 194/796W 9) 0.08km - 15(3:17/km) 131/139bpm [430b/km] 4cal 580/762W 10) 0.15km - 1:25(9:41/km) 135/144bpm [1308b/km] 19cal 171/801W 11) 0km - 0(17:31/km) 135/144bpm [2366b/km] 19cal 171/801W Add a comment 0mi, 6:51 Cross - Strength Add a comment 5.2mi, 40:03 Run - General 1) 1km - 4:54(4:54/km) 123/133bpm [602b/km] 68cal 399/567W 2) 1km - 4:42(4:42/km) 131/135bpm [616b/km] 70cal 389/468W 3) 1km - 5:19(5:19/km) 138/141bpm [733b/km] 83cal 431/550W 4) 1km - 5:05(5:05/km) 138/141bpm [702b/km] 77cal 408/465W 5) 1km - 4:47(4:47/km) 139/142bpm [666b/km] 73cal 384/498W 6) 1km - 4:27(4:27/km) 139/143bpm [618b/km] 67cal 382/487W 7) 1km - 4:53(4:53/km) 137/141bpm [670b/km] 71cal 371/411W 8) 1km - 4:37(4:37/km) 140/145bpm [647b/km] 70cal 393/421W 9) 0.29km - 1:19(4:35/km) 145/146bpm [664b/km] 21cal 410/426W Add a comment	21.1mi, 2:42:53 Run - Long Run 1) 1km - 4:15(4:15/km) 135/145bpm [573b/km] 67cal 447/544W 2) 1km - 4:25(4:25/km) 148/151bpm [655b/km] 76cal 447/519W 3) 1km - 4:31(4:31/km) 150/152bpm [678b/km] 77cal 442/541W 4) 1km - 4:19(4:19/km) 148/150bpm [638b/km] 73cal 433/477W 5) 1km - 5:33(5:33/km) 149/157bpm [827b/km] 90cal 433/536W 6) 1km - 5:40(5:40/km) 152/156bpm [861b/km] 95cal 453/566W 7) 1km - 5:01(5:01/km) 156/159bpm [783b/km] 86cal 438/513W 8) 1km - 5:49(5:49/km) 156/158bpm [908b/km] 98cal 452/528W 9) 1km - 3:57(3:57/km) 153/156bpm [603b/km] 65cal 382/485W 10) 1km - 4:24(4:24/km) 155/158bpm [682b/km] 76cal 426/523W 11) 1km - 3:32(3:32/km) 155/157bpm [548b/km] 61cal 392/504W 12) 1km - 4:40(4:40/km) 154/159bpm [719b/km] 79cal 442/535W 13) 1km - 4:39(4:39/km) 151/154bpm [703b/km] 76cal 421/535W 14) 1km - 4:15(4:15/km) 152/154bpm [647b/km] 69cal 406/463W 15) 1km - 4:16(4:16/km) 152/155bpm [650b/km] 70cal 435/502W 16) 1km - 4:08(4:08/km) 155/157bpm [641b/km] 69cal 445/485W 17) 1km - 4:07(4:07/km) 153/155bpm [631b/km] 67cal 439/495W 18) 1km - 4:25(4:25/km) 153/154bpm [676b/km] 71cal 442/506W 19) 1km - 5:42(5:42/km) 151/153bpm [862b/km] 87cal 399/618W 20) 1km - 5:27(5:27/km) 151/154bpm [824b/km] 84cal 400/546W 21) 1km - 7:38(7:38/km) 148/152bpm [1129b/km] 87cal 391/583W 22) 1km - 5:38(5:38/km) 151/153bpm [851b/km] 80cal 428/562W 23) 1km - 4:33(4:33/km) 149/153bpm [678b/km] 57cal 208/366W 24) 1km - 4:20(4:20/km) 154/156bpm [666b/km] 65cal 351/570W 25) 1km - 5:24(5:24/km) 153/157bpm [826b/km] 80cal 358/491W 26) 1km - 6:24(6:24/km) 153/155bpm [978b/km] 89cal 419/493W 27) 1km - 4:41(4:41/km) 153/156bpm [716b/km] 65cal 377/452W 28) 1km - 3:56(3:56/km) 156/158bpm [614b/km] 67cal 406/453W 29) 1km - 4:18(4:18/km) 155/157bpm [667b/km] 73cal 424/467W 30) 1km - 4:28(4:28/km) 157/159bpm [701b/km] 75cal 435/491W 31) 1km - 4:43(4:43/km) 156/158bpm [736b/km] 75cal 420/518W 32) 1km - 4:26(4:26/km) 154/156bpm [684b/km] 73cal 421/481W 33) 1km - 4:43(4:43/km) 156/157bpm [736b/km] 73cal 425/499W 34) 1km - 4:26(4:26/km) 156/159bpm [692b/km] 73cal 431/466W 35) 0.02km - 6(4:23/km) 157/157bpm [688b/km] 2cal 438/440W Add a comment	-	0.3mi, 36:14 Swim - General 1) 0.26km - 15:41(1:00:04/km) 78/111bpm [4685b/km] 64cal 5/46rpm 2) 0.16km - 20:33(2:05:48/km) 79/122bpm [9938b/km] 81cal 1/42rpm Add a comment 4.2mi, 34:00 Run - General 1) 1km - 4:59(4:59/km) 125/136bpm [624b/km] 70cal 348/417W 2) 1km - 5:14(5:14/km) 134/138bpm [700b/km] 79cal 371/447W 3) 1km - 5:13(5:13/km) 132/136bpm [688b/km] 77cal 381/431W 4) 1km - 5:09(5:09/km) 131/138bpm [674b/km] 74cal 366/396W 5) 1km - 4:47(4:47/km) 140/143bpm [670b/km] 76cal 397/469W 6) 1km - 4:47(4:47/km) 144/148bpm [689b/km] 77cal 422/488W 7) 0.73km - 3:51(5:17/km) 143/147bpm [757b/km] 60cal 407/519W Add a comment	0.2mi, 33:33 Swim - General 1) 0.37km - 33:33(1:29:37/km) 84/113bpm [7528b/km] 155cal 3/34rpm Add a comment 1.9mi, 16:13 Run - General 1) 1km - 5:55(5:55/km) 126/133bpm [745b/km] 78cal 353/400W 2) 1km - 4:49(4:49/km) 129/132bpm [620b/km] 69cal 364/388W 3) 1km - 5:21(5:21/km) 131/137bpm [701b/km] 76cal 369/441W 4) 0.03km - 9(5:37/km) 132/133bpm [741b/km] 2cal 336/362W Add a comment 7.9mi, 1:10:06 Run - Hill Work 1) 1km - 7:13(7:13/km) 127/136bpm [916b/km] 97cal 407/556W 2) 1km - 4:52(4:52/km) 127/132bpm [617b/km] 65cal 338/515W 3) 0.72km - 3:14(4:28/km) 136/144bpm [608b/km] 51cal 414/603W 4) 1km - 7:13(7:13/km) 145/156bpm [1045b/km] 111cal 380/608W 5) 1km - 4:10(4:10/km) 147/152bpm [611b/km] 69cal 418/516W 6) 0.7km - 3:06(4:24/km) 146/149bpm [642b/km] 50cal 349/435W 7) 1km - 7:27(7:27/km) 151/159bpm [1125b/km] 116cal 382/620W 8) 1km - 3:57(3:57/km) 149/157bpm [589b/km] 65cal 410/461W 9) 1km - 7:49(7:49/km) 153/169bpm [1196b/km] 117cal 338/528W 10) 1km - 4:08(4:08/km) 150/154bpm [621b/km] 68cal 414/552W 11) 1km - 4:31(4:31/km) 152/156bpm [686b/km] 74cal 383/472W 12) 1km - 7:23(7:23/km) 152/157bpm [1123b/km] 109cal 362/504W 13) 1km - 3:54(3:54/km) 153/158bpm [597b/km] 64cal 412/484W 14) 0.29km - 1:10(4:01/km) 153/155bpm [616b/km] 19cal 341/395W Add a comment 0.8mi, 9:11 Run - General 1) 0.1km - 20(3:15/km) 101/106bpm [328b/km] 3cal 440/595W 2) 0.16km - 1:30(9:26/km) 108/117bpm [1019b/km] 13cal 194/526W 3) 0.11km - 20(3:07/km) 104/110bpm [324b/km] 6cal 443/585W 4) 0.16km - 1:30(9:37/km) 105/114bpm [1010b/km] 13cal 167/542W 5) 0.1km - 20(3:14/km) 101/108bpm [327b/km] 5cal 447/585W 6) 0.16km - 1:30(9:07/km) 103/114bpm [940b/km] 14cal 207/534W 7) 0.1km - 20(3:10/km) 91/94bpm [289b/km] 6cal 407/564W 8) 0.16km - 1:30(9:21/km) 102/106bpm [954b/km] 13cal 192/522W 9) 0.1km - 20(3:11/km) 105/113bpm [335b/km] 5cal 146/555W 10) 0.16km - 1:30(9:30/km) 109/119bpm [1035b/km] 14cal 166/533W 11) 0km - 1(4:25/km) 105/105bpm [463b/km] 229/229W Add a comment 0mi, 6:34 Cross - Strength Add a comment 1.9mi, 16:17 Run - General 1) 1km - 5:11(5:11/km) 116/125bpm [601b/km] 68cal 381/475W 2) 1km - 5:46(5:46/km) 126/128bpm [728b/km] 82cal 401/457W 3) 1km - 5:13(5:13/km) 123/126bpm [642b/km] 71cal 361/399W 4) 0.02km - 6(5:08/km) 124/124bpm [636b/km] 1cal 363/366W Add a comment	0mi, 59:14 Cross - Strength Add a comment 8.2mi, 1:06:41 Run - General 1) 1km - 5:28(5:28/km) 118/125bpm [645b/km] 72cal 342/463W 2) 1km - 5:15(5:15/km) 125/128bpm [657b/km] 75cal 370/426W 3) 1km - 5:25(5:25/km) 129/134bpm [698b/km] 76cal 386/448W 4) 1km - 5:23(5:23/km) 126/129bpm [678b/km] 73cal 399/481W 5) 1km - 5:14(5:14/km) 130/137bpm [680b/km] 73cal 395/506W 6) 1km - 5:25(5:25/km) 133/140bpm [721b/km] 78cal 397/485W 7) 1km - 5:12(5:12/km) 128/135bpm [666b/km] 73cal 383/479W 8) 1km - 4:56(4:56/km) 133/139bpm [656b/km] 71cal 365/463W 9) 1km - 4:50(4:50/km) 139/142bpm [671b/km] 73cal 406/486W 10) 1km - 4:27(4:27/km) 140/141bpm [622b/km] 68cal 412/496W 11) 1km - 4:34(4:34/km) 140/141bpm [639b/km] 69cal 399/425W 12) 1km - 4:48(4:48/km) 141/144bpm [677b/km] 73cal 410/551W 13) 1km - 4:52(4:52/km) 140/141bpm [682b/km] 71cal 430/541W 14) 0.18km - 52(4:53/km) 139/140bpm [678b/km] 12cal 376/408W Add a comment
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	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	9mi, 1:09:56 Run - General 1) 1km - 4:58(4:58/km) 126/135bpm [625b/km] 71cal 386/466W 2) 1km - 4:54(4:54/km) 138/141bpm [675b/km] 79cal 409/495W 3) 1km - 4:47(4:47/km) 141/143bpm [675b/km] 78cal 429/473W 4) 1km - 4:43(4:43/km) 144/146bpm [679b/km] 77cal 429/472W 5) 1km - 4:35(4:35/km) 148/151bpm [679b/km] 76cal 437/537W 6) 1km - 4:53(4:53/km) 150/153bpm [733b/km] 83cal 426/482W 7) 1km - 5:02(5:02/km) 150/151bpm [754b/km] 83cal 401/506W 8) 1km - 4:53(4:53/km) 145/151bpm [709b/km] 77cal 388/458W 9) 1km - 4:46(4:46/km) 150/151bpm [716b/km] 78cal 389/447W 10) 1km - 5:03(5:03/km) 150/152bpm [758b/km] 80cal 366/423W 11) 1km - 4:51(4:51/km) 153/154bpm [742b/km] 79cal 393/440W 12) 1km - 4:42(4:42/km) 152/154bpm [714b/km] 77cal 387/424W 13) 1km - 4:44(4:44/km) 153/155bpm [725b/km] 78cal 385/444W 14) 1km - 4:46(4:46/km) 153/154bpm [729b/km] 79cal 404/464W 15) 0.47km - 2:19(4:57/km) 154/155bpm [763b/km] 38cal 403/463W Add a comment	14.9mi, 2:24:58 Run - General 1) 1km - 5:08(5:08/km) 118/128bpm [606b/km] 70cal 395/482W 2) 1km - 6:38(6:38/km) 134/145bpm [890b/km] 98cal 414/504W 3) 1km - 5:35(5:35/km) 140/143bpm [782b/km] 89cal 400/496W 4) 1km - 7:01(7:01/km) 139/146bpm [974b/km] 101cal 367/628W 5) 1km - 5:38(5:38/km) 141/147bpm [794b/km] 85cal 382/622W 6) 1km - 6:22(6:22/km) 134/145bpm [854b/km] 78cal 288/483W 7) 1km - 5:06(5:06/km) 142/146bpm [723b/km] 80cal 400/523W 8) 1km - 7:26(7:26/km) 144/149bpm [1069b/km] 106cal 379/530W 9) 1km - 6:13(6:13/km) 137/144bpm [851b/km] 86cal 362/508W 10) 1km - 6:35(6:35/km) 147/154bpm [967b/km] 98cal 415/660W 11) 1km - 5:31(5:31/km) 138/147bpm [761b/km] 66cal 272/493W 12) 1km - 5:36(5:36/km) 144/147bpm [806b/km] 84cal 399/516W 13) 1km - 7:05(7:05/km) 143/148bpm [1012b/km] 101cal 362/496W 14) 1km - 5:48(5:48/km) 145/148bpm [842b/km] 83cal 386/624W 15) 1km - 5:59(5:59/km) 143/148bpm [855b/km] 73cal 265/582W 16) 1km - 5:33(5:33/km) 143/146bpm [794b/km] 83cal 370/491W 17) 1km - 7:24(7:24/km) 146/152bpm [1081b/km] 101cal 370/580W 18) 1km - 6:06(6:06/km) 143/151bpm [871b/km] 75cal 327/730W 19) 1km - 5:57(5:57/km) 145/150bpm [862b/km] 73cal 310/503W 20) 1km - 5:25(5:25/km) 145/148bpm [786b/km] 85cal 370/506W 21) 1km - 7:32(7:32/km) 149/156bpm [1121b/km] 105cal 362/585W 22) 1km - 5:50(5:50/km) 145/154bpm [847b/km] 67cal 283/669W 23) 1km - 4:42(4:42/km) 142/147bpm [668b/km] 59cal 314/422W 24) 1km - 4:43(4:43/km) 148/153bpm [698b/km] 75cal 405/459W 25) 0.02km - 7(4:56/km) 151/152bpm [744b/km] 2cal 355/360W Add a comment	1.6mi, 25:24 Bike - General 1) 2.64km - 25:24(9:37/km) 90/132bpm [865b/km] 144cal Add a comment 5.2mi, 56:34 Bike - General 1) 0.5km - 8:28(17:00/km) 83/97bpm [1411b/km] 40cal 2) 5km - 29:59(6:00/km) 84/102bpm [504b/km] 137cal 3) 2.88km - 18:07(6:17/km) 96/124bpm [604b/km] 111cal Add a comment 0.9mi, 13:45 Bike - General 1) 1.51km - 13:45(9:05/km) 77/102bpm [700b/km] 51cal Add a comment	7.5mi, 1:02:04 Run - General 1) 1km - 5:19(5:19/km) 116/128bpm [616b/km] 68cal 345/442W 2) 1km - 5:16(5:16/km) 127/134bpm [669b/km] 76cal 367/525W 3) 1km - 5:26(5:26/km) 130/133bpm [707b/km] 77cal 393/560W 4) 1km - 5:16(5:16/km) 130/133bpm [685b/km] 76cal 386/500W 5) 1km - 5:03(5:03/km) 131/134bpm [662b/km] 71cal 379/473W 6) 1km - 5:22(5:22/km) 132/138bpm [709b/km] 75cal 389/513W 7) 1km - 4:59(4:59/km) 133/139bpm [664b/km] 71cal 393/477W 8) 1km - 5:06(5:06/km) 137/139bpm [699b/km] 74cal 393/477W 9) 1km - 4:48(4:48/km) 138/140bpm [661b/km] 71cal 390/482W 10) 1km - 4:55(4:55/km) 137/140bpm [673b/km] 72cal 383/541W 11) 1km - 4:59(4:59/km) 138/142bpm [688b/km] 73cal 403/510W 12) 1km - 4:58(4:58/km) 137/140bpm [680b/km] 73cal 391/609W 13) 0.11km - 36(5:18/km) 139/141bpm [737b/km] 10cal 440/518W Add a comment	2.7mi, 45:19 Walk - General 1) 1km - 11:15(11:15/km) 87/97bpm [979b/km] 66cal 51/60rpm 2) 1km - 10:45(10:45/km) 86/92bpm [924b/km] 65cal 55/58rpm 3) 1km - 10:41(10:41/km) 87/93bpm [929b/km] 64cal 55/58rpm 4) 1km - 9:50(9:50/km) 90/99bpm [885b/km] 67cal 57/59rpm 5) 0.26km - 2:48(10:52/km) 92/104bpm [999b/km] 18cal 52/60rpm Add a comment 2.1mi, 17:46 Run - General 1) 1km - 5:26(5:26/km) 120/127bpm [652b/km] 72cal 340/367W 2) 1km - 5:23(5:23/km) 126/129bpm [678b/km] 76cal 355/419W 3) 1km - 5:16(5:16/km) 128/131bpm [675b/km] 75cal 357/400W 4) 0.32km - 1:41(5:15/km) 133/135bpm [699b/km] 25cal 382/468W Add a comment 6.9mi, 1:00:27 Run - General 1) 1km - 8:11(8:11/km) 143/152bpm [1171b/km] 125cal 419/602W 2) 1km - 5:15(5:15/km) 144/148bpm [755b/km] 85cal 365/539W 3) 1km - 4:38(4:38/km) 145/149bpm [671b/km] 78cal 372/525W 4) 1km - 4:17(4:17/km) 147/149bpm [631b/km] 71cal 380/593W 5) 1km - 8:37(8:37/km) 144/149bpm [1242b/km] 123cal 341/572W 6) 1km - 4:47(4:47/km) 141/146bpm [674b/km] 70cal 326/587W 7) 1km - 5:01(5:01/km) 141/144bpm [707b/km] 75cal 397/520W 8) 1km - 5:25(5:25/km) 143/147bpm [775b/km] 80cal 379/462W 9) 1km - 6:22(6:22/km) 144/150bpm [918b/km] 91cal 382/538W 10) 1km - 3:57(3:57/km) 146/149bpm [577b/km] 62cal 402/485W 11) 1km - 3:50(3:50/km) 144/152bpm [552b/km] 55cal 358/504W 12) 0.03km - 6(3:33/km) 153/154bpm [542b/km] 2cal 481/484W Add a comment 0.7mi, 8:20 Run - General 1) 0.07km - 15(3:36/km) 96/97bpm [345b/km] 2cal 312/576W 2) 0.15km - 1:25(9:11/km) 99/105bpm [908b/km] 11cal 200/527W 3) 0.08km - 15(3:05/km) 99/103bpm [306b/km] 4cal 482/608W 4) 0.15km - 1:25(9:41/km) 108/113bpm [1046b/km] 13cal 201/526W 5) 0.08km - 15(3:08/km) 98/100bpm [307b/km] 4cal 410/594W 6) 0.15km - 1:25(9:27/km) 104/109bpm [982b/km] 12cal 177/577W 7) 0.08km - 15(3:04/km) 100/104bpm [307b/km] 4cal 412/587W 8) 0.16km - 1:25(8:57/km) 111/114bpm [993b/km] 14cal 213/581W 9) 0.09km - 15(2:56/km) 103/103bpm [302b/km] 4cal 452/610W 10) 0.08km - 1:25(16:59/km) 107/114bpm [1817b/km] 14cal 83/607W 11) 0.08km - 0(3/km) 107/114bpm [6b/km] 14cal 83/607W Add a comment 0mi, 5:31 Cross - Strength Add a comment 1.1mi, 10:08 Run - General 1) 1km - 5:33(5:33/km) 115/125bpm [639b/km] 71cal 362/451W 2) 0.78km - 4:34(5:51/km) 125/128bpm [731b/km] 62cal 390/437W Add a comment	3.6mi, 32:39 Run - General 1) 1km - 5:35(5:35/km) 117/124bpm [654b/km] 72cal 358/459W 2) 1km - 5:41(5:41/km) 116/121bpm [659b/km] 74cal 351/420W 3) 1km - 5:20(5:20/km) 117/121bpm [624b/km] 69cal 358/398W 4) 1km - 5:45(5:45/km) 121/126bpm [697b/km] 75cal 349/402W 5) 1km - 5:26(5:26/km) 122/124bpm [663b/km] 71cal 344/421W 6) 0.85km - 4:51(5:44/km) 125/130bpm [716b/km] 63cal 351/441W Add a comment
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	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
0mi, 54:36 Cross - Strength Add a comment	-	15.2mi, 2:00:08 Run - General 1) 1km - 4:49(4:49/km) 124/136bpm [596b/km] 69cal 395/449W 2) 1km - 5:40(5:40/km) 140/148bpm [794b/km] 91cal 442/525W 3) 1km - 6:01(6:01/km) 142/149bpm [854b/km] 95cal 441/537W 4) 1km - 5:37(5:37/km) 147/151bpm [827b/km] 92cal 406/509W 5) 1km - 6:08(6:08/km) 147/151bpm [900b/km] 100cal 426/543W 6) 1km - 4:14(4:14/km) 147/150bpm [623b/km] 69cal 376/472W 7) 1km - 4:25(4:25/km) 152/158bpm [671b/km] 78cal 415/517W 8) 1km - 3:38(3:38/km) 152/155bpm [553b/km] 64cal 389/503W 9) 1km - 4:46(4:46/km) 152/154bpm [725b/km] 81cal 432/510W 10) 1km - 4:38(4:38/km) 149/152bpm [690b/km] 76cal 412/583W 11) 1km - 4:17(4:17/km) 148/151bpm [633b/km] 70cal 395/504W 12) 1km - 4:32(4:32/km) 147/150bpm [667b/km] 72cal 407/472W 13) 1km - 4:17(4:17/km) 146/148bpm [625b/km] 70cal 426/492W 14) 1km - 4:08(4:08/km) 146/148bpm [603b/km] 65cal 420/466W 15) 1km - 4:24(4:24/km) 146/149bpm [643b/km] 73cal 432/510W 16) 1km - 6:21(6:21/km) 152/156bpm [964b/km] 100cal 439/546W 17) 1km - 6:08(6:08/km) 144/150bpm [884b/km] 82cal 374/539W 18) 1km - 4:07(4:07/km) 149/150bpm [612b/km] 62cal 397/472W 19) 1km - 4:28(4:28/km) 147/152bpm [658b/km] 71cal 391/438W 20) 1km - 4:58(4:58/km) 145/147bpm [721b/km] 80cal 393/443W 21) 1km - 4:50(4:50/km) 147/150bpm [712b/km] 83cal 405/498W 22) 1km - 4:46(4:46/km) 150/153bpm [716b/km] 77cal 401/445W 23) 1km - 5:05(5:05/km) 146/152bpm [743b/km] 77cal 396/502W 24) 1km - 5:24(5:24/km) 147/151bpm [794b/km] 87cal 387/534W 25) 0.47km - 2:26(5:08/km) 146/148bpm [750b/km] 40cal 390/508W Add a comment	-	0.7mi, 8:22 Run - General 1) 0.06km - 15(3:53/km) 96/97bpm [373b/km] 2cal 373/570W 2) 0.15km - 1:25(9:39/km) 90/99bpm [869b/km] 10cal 186/715W 3) 0.06km - 15(3:57/km) 85/90bpm [336b/km] 3cal 387/649W 4) 0.14km - 1:25(10:00/km) 96/106bpm [960b/km] 11cal 175/780W 5) 0.07km - 15(3:34/km) 96/106bpm [342b/km] 3cal 493/677W 6) 0.14km - 1:25(10:28/km) 109/118bpm [1141b/km] 12cal 165/702W 7) 0.07km - 15(3:47/km) 99/104bpm [374b/km] 3cal 401/686W 8) 0.14km - 1:25(10:19/km) 100/110bpm [1032b/km] 10cal 159/785W 9) 0.07km - 15(3:29/km) 94/105bpm [327b/km] 3cal 396/681W 10) 0.26km - 1:25(5:33/km) 109/117bpm [604b/km] 18cal 358/778W 11) 0.01km - 2(3:00/km) 109/110bpm [326b/km] 1cal 423/425W Add a comment 0mi, 5:42 Cross - Strength Add a comment 7.8mi, 1:01:08 Run - General 1) 1km - 4:52(4:52/km) 125/136bpm [609b/km] 70cal 399/532W 2) 1km - 4:48(4:48/km) 132/137bpm [635b/km] 74cal 377/440W 3) 1km - 5:17(5:17/km) 132/137bpm [697b/km] 79cal 405/518W 4) 1km - 5:08(5:08/km) 132/140bpm [678b/km] 76cal 402/467W 5) 1km - 5:08(5:08/km) 140/142bpm [718b/km] 81cal 396/546W 6) 1km - 5:29(5:29/km) 139/142bpm [762b/km] 82cal 409/658W 7) 1km - 4:30(4:30/km) 140/142bpm [630b/km] 68cal 415/463W 8) 1km - 4:38(4:38/km) 140/142bpm [649b/km] 71cal 406/546W 9) 1km - 4:44(4:44/km) 139/142bpm [658b/km] 70cal 400/502W 10) 1km - 4:44(4:44/km) 138/142bpm [654b/km] 69cal 395/433W 11) 1km - 4:37(4:37/km) 138/141bpm [638b/km] 70cal 407/455W 12) 1km - 4:48(4:48/km) 139/141bpm [666b/km] 70cal 399/430W 13) 0.5km - 2:24(4:49/km) 139/140bpm [669b/km] 36cal 387/413W Add a comment	2.1mi, 17:29 Run - General 1) 1km - 5:08(5:08/km) 135/142bpm [693b/km] 77cal 359/416W 2) 1km - 5:06(5:06/km) 144/146bpm [733b/km] 83cal 366/417W 3) 1km - 5:29(5:29/km) 137/143bpm [751b/km] 84cal 394/491W 4) 0.31km - 1:46(5:39/km) 139/142bpm [786b/km] 26cal 390/430W Add a comment 6.6mi, 43:03 Run - General 1) 0.29km - 1:00(3:27/km) 113/133bpm [391b/km] 12cal 584/651W 2) 0.42km - 2:00(4:44/km) 140/141bpm [663b/km] 33cal 483/643W 3) 0.55km - 2:00(3:37/km) 126/142bpm [456b/km] 28cal 540/753W 4) 0.42km - 2:00(4:44/km) 133/136bpm [630b/km] 31cal 433/612W 5) 0.82km - 3:00(3:41/km) 135/143bpm [496b/km] 49cal 515/597W 6) 0.44km - 2:00(4:36/km) 144/147bpm [661b/km] 33cal 460/564W 7) 1km - 3:42(3:42/km) 141/145bpm [521b/km] 63cal 555/604W 8) 0.07km - 18(4:35/km) 144/144bpm [660b/km] 5cal 535/566W 9) 0.39km - 2:00(5:09/km) 148/152bpm [761b/km] 32cal 401/438W 10) 1km - 3:47(3:47/km) 142/146bpm [537b/km] 64cal 549/581W 11) 0.32km - 1:13(3:46/km) 146/147bpm [549b/km] 21cal 565/584W 12) 0.42km - 2:00(4:48/km) 142/147bpm [682b/km] 32cal 400/560W 13) 1km - 3:40(3:40/km) 140/143bpm [513b/km] 59cal 490/533W 14) 0.09km - 20(3:55/km) 144/144bpm [564b/km] 6cal 486/489W 15) 0.43km - 2:00(4:39/km) 148/151bpm [689b/km] 33cal 409/489W 16) 0.83km - 3:00(3:38/km) 148/150bpm [537b/km] 53cal 487/515W 17) 0.42km - 2:00(4:49/km) 144/150bpm [694b/km] 32cal 390/494W 18) 0.56km - 2:00(3:33/km) 143/144bpm [508b/km] 33cal 495/526W 19) 0.43km - 2:00(4:39/km) 145/146bpm [674b/km] 32cal 414/503W 20) 0.29km - 1:00(3:25/km) 145/146bpm [495b/km] 17cal 482/510W 21) 0.46km - 2:00(4:23/km) 146/147bpm [641b/km] 33cal 436/498W 22) 0.01km - 3(4:07/km) 146/146bpm [602b/km] 1cal 382/382W Add a comment 0.9mi, 9:13 Run - General 1) 0.1km - 20(3:17/km) 117/121bpm [385b/km] 4cal 357/583W 2) 0.17km - 1:30(8:38/km) 113/125bpm [976b/km] 15cal 203/568W 3) 0.12km - 20(2:53/km) 107/110bpm [308b/km] 6cal 312/589W 4) 0.16km - 1:30(9:11/km) 109/117bpm [1001b/km] 14cal 185/572W 5) 0.1km - 20(3:13/km) 109/115bpm [350b/km] 6cal 452/603W 6) 0.17km - 1:30(9:00/km) 114/121bpm [1025b/km] 15cal 190/538W 7) 0.11km - 20(2:58/km) 107/110bpm [317b/km] 6cal 483/624W 8) 0.17km - 1:30(9:03/km) 107/116bpm [968b/km] 13cal 176/535W 9) 0.12km - 20(2:49/km) 102/103bpm [287b/km] 6cal 496/634W 10) 0.15km - 1:30(9:45/km) 111/115bpm [1083b/km] 13cal 162/553W 11) 0km - 3(1:05:01/km) 109/110bpm [7088b/km] 97/100W Add a comment 0mi, 6:00 Cross - Strength Add a comment 1.9mi, 14:30 Run - General 1) 1km - 4:37(4:37/km) 124/129bpm [573b/km] 65cal 385/481W 2) 1km - 4:47(4:47/km) 129/138bpm [616b/km] 72cal 422/523W 3) 1km - 4:53(4:53/km) 134/136bpm [653b/km] 76cal 424/448W 4) 0.04km - 14(5:26/km) 131/131bpm [711b/km] 3cal 383/406W Add a comment	0mi, 39:25 Cross - Strength Add a comment 7.5mi, 59:07 Run - General 1) 1km - 4:55(4:55/km) 130/142bpm [638b/km] 72cal 416/560W 2) 1km - 5:02(5:02/km) 135/141bpm [679b/km] 77cal 390/461W 3) 1km - 5:29(5:29/km) 142/151bpm [779b/km] 87cal 416/545W 4) 1km - 5:11(5:11/km) 155/159bpm [803b/km] 88cal 414/460W 5) 1km - 5:14(5:14/km) 149/164bpm [779b/km] 83cal 422/503W 6) 1km - 5:06(5:06/km) 138/145bpm [703b/km] 74cal 401/583W 7) 1km - 4:19(4:19/km) 134/140bpm [579b/km] 64cal 379/557W 8) 1km - 4:28(4:28/km) 137/140bpm [612b/km] 65cal 401/477W 9) 1km - 4:50(4:50/km) 136/140bpm [658b/km] 74cal 383/470W 10) 1km - 4:45(4:45/km) 135/140bpm [641b/km] 74cal 391/409W 11) 1km - 4:50(4:50/km) 134/136bpm [649b/km] 81cal 382/401W 12) 1km - 4:58(4:58/km) 133/137bpm [662b/km] 78cal 372/417W 13) 0km - 0(5:35/km) 136/136bpm [760b/km] 389/389W Add a comment
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	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
-	4.1mi, 30:17 Run - General 1) 1km - 4:33(4:33/km) 108/130bpm [492b/km] 57cal 408/543W 2) 1km - 4:27(4:27/km) 131/135bpm [582b/km] 70cal 397/453W 3) 1km - 5:02(5:02/km) 138/141bpm [695b/km] 81cal 430/532W 4) 1km - 4:49(4:49/km) 136/140bpm [654b/km] 75cal 387/434W 5) 1km - 4:23(4:23/km) 134/139bpm [588b/km] 66cal 433/479W 6) 1km - 4:40(4:40/km) 139/141bpm [649b/km] 73cal 406/441W 7) 0.52km - 2:23(4:36/km) 140/142bpm [645b/km] 38cal 413/432W Add a comment	9.5mi, 1:14:10 Run - General 1) 1km - 4:39(4:39/km) 124/131bpm [576b/km] 67cal 374/488W 2) 1km - 4:58(4:58/km) 134/138bpm [666b/km] 77cal 377/406W 3) 1km - 4:58(4:58/km) 135/141bpm [670b/km] 77cal 380/398W 4) 1km - 4:57(4:57/km) 136/141bpm [672b/km] 76cal 378/401W 5) 1km - 5:08(5:08/km) 131/134bpm [672b/km] 75cal 368/376W 6) 1km - 5:01(5:01/km) 131/135bpm [658b/km] 72cal 368/411W 7) 1km - 4:58(4:58/km) 132/135bpm [656b/km] 71cal 372/388W 8) 1km - 4:59(4:59/km) 132/134bpm [657b/km] 71cal 376/387W 9) 1km - 5:00(5:00/km) 133/136bpm [665b/km] 71cal 390/409W 10) 1km - 4:48(4:48/km) 135/141bpm [648b/km] 71cal 404/443W 11) 1km - 4:49(4:49/km) 136/139bpm [656b/km] 72cal 397/430W 12) 1km - 4:43(4:43/km) 138/141bpm [651b/km] 72cal 406/430W 13) 1km - 4:42(4:42/km) 139/144bpm [654b/km] 71cal 411/427W 14) 1km - 4:44(4:44/km) 137/142bpm [649b/km] 77cal 410/446W 15) 1km - 4:45(4:45/km) 137/142bpm [650b/km] 74cal 405/451W 16) 0.21km - 1:02(4:53/km) 138/142bpm [675b/km] 16cal 410/419W Add a comment	-	2.1mi, 15:01 Run - Intervals 1) 0.3km - 1:00(3:21/km) 113/123bpm [378b/km] 12cal 533/651W 2) 0.38km - 2:00(5:12/km) 126/130bpm [655b/km] 29cal 393/572W 3) 0.29km - 1:00(3:24/km) 134/136bpm [456b/km] 17cal 506/553W 4) 0.39km - 2:00(5:04/km) 129/142bpm [655b/km] 31cal 395/558W 5) 0.3km - 1:00(3:18/km) 136/138bpm [450b/km] 18cal 526/627W 6) 0.38km - 2:00(5:17/km) 136/139bpm [718b/km] 32cal 384/571W 7) 0.3km - 1:00(3:19/km) 136/138bpm [451b/km] 18cal 518/597W 8) 0.37km - 2:00(5:23/km) 139/144bpm [749b/km] 31cal 367/539W 9) 0.31km - 1:00(3:12/km) 140/142bpm [448b/km] 18cal 547/604W 10) 0.41km - 2:00(4:54/km) 143/147bpm [700b/km] 33cal 407/568W 11) 0.01km - 1(4:02/km) 141/141bpm [568b/km] 1cal 373/373W Add a comment 5.6mi, 43:15 Run - General 1) 1km - 4:42(4:42/km) 127/137bpm [596b/km] 70cal 401/499W 2) 1km - 4:38(4:38/km) 132/138bpm [611b/km] 72cal 383/465W 3) 1km - 5:13(5:13/km) 135/137bpm [704b/km] 82cal 414/516W 4) 1km - 5:01(5:01/km) 137/138bpm [688b/km] 80cal 402/450W 5) 1km - 5:01(5:01/km) 137/139bpm [687b/km] 77cal 393/484W 6) 1km - 5:03(5:03/km) 137/139bpm [692b/km] 77cal 399/460W 7) 1km - 4:39(4:39/km) 135/140bpm [627b/km] 68cal 415/569W 8) 1km - 4:19(4:19/km) 137/144bpm [592b/km] 67cal 400/533W 9) 1km - 4:35(4:35/km) 141/143bpm [647b/km] 72cal 405/534W 10) 0.02km - 4(4:40/km) 140/140bpm [654b/km] 1cal 397/399W Add a comment	4mi, 30:54 Run - General 1) 1km - 4:34(4:34/km) 125/137bpm [570b/km] 68cal 416/590W 2) 1km - 4:48(4:48/km) 131/137bpm [628b/km] 73cal 395/514W 3) 1km - 5:13(5:13/km) 133/137bpm [693b/km] 79cal 387/461W 4) 1km - 4:50(4:50/km) 131/133bpm [634b/km] 72cal 393/436W 5) 1km - 4:39(4:39/km) 134/137bpm [623b/km] 71cal 407/451W 6) 1km - 4:49(4:49/km) 135/137bpm [651b/km] 74cal 387/455W 7) 0.43km - 2:02(4:40/km) 135/138bpm [629b/km] 31cal 404/412W Add a comment	-

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