Dick Spandex
M55
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Races
76 -
Miles
15885 -
Miles
417 -
Miles
32734 -
Miles
2646 -
WAVA
71.56% -
5k
19:38 -
5M
33:35 -
10k
42:16 -
10M
1:13:34 -
Half
1:38:45 -
Mara
3:43:08
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My parkrun |
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Recent Training | |||
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28th Mar
|
Yoga | 0mi | 17:53 |
28th Mar
|
General | 9mi | 1:21:53 |
28th Mar
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General | 2.5mi | 52:11 |
27th Mar
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Yoga | 0mi | 20:29 |
27th Mar
|
General | 4.6mi | 48:03 |
12 Month Benchmarks | Run | Bike |
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Mile | 5:41 | 1:04 |
5k | 19:35 | 3:28 |
5mi | 32:31 | 5:49 |
10k | 42:00 | 7:22 |
10mi | 1:09:25 | 14:13 |
Half | 1:56:10 | 36:39 |
20mi | 3:42:27 | 56:12 |
Recent Pictures | |
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Buddies (6) |
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Read Everyone!
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- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|
5km | 17 | 21:23 63.75 | 20:37 66.62 | 20:35 67.23 | 19:50 70.30 | 19:38 71.56 | 21:04 67.21 | 19:38
6:19/mi
|
71.56 | |
5mi | 16 | 35:51 61.75 | 34:10 65.30 | 35:22 63.58 | 33:40 67.31 | 33:35 68.01 | 33:35
6:43/mi
|
68.01 | ||
10km | 24 | 45:34 60.60 | 42:36 65.33 | 45:02 62.29 | 42:16 66.90 | 42:18 67.39 | 43:49 65.06 | 45:45 62.82 | 42:16
6:48/mi
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67.39 |
10mi | 7 | 1:21:10 56.15 | 1:14:19 61.32 | 1:17:11 60.01 | 1:13:54 63.19 | 1:13:34 63.99 | 1:13:34
7:21/mi
|
63.99 | ||
13.1mi | 7 | 1:41:39 59.27 | 1:43:27 58.71 | 1:41:27 60.87 | 1:38:45 63.05 | 1:42:01 61.54 | 1:38:45
7:32/mi
|
63.05 | ||
26.2mi | 2 | 4:29:21 48.47 | 3:43:08 59.50 | 3:43:08
8:31/mi
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59.50 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
18 May | Wroxham 5k | 0.00 | 5km | |
2015 | Result | WAVA | Distance | |
26 Apr | London Marathon | 0.00 | 26.2mi | |
12 Apr | Diss Duathlon | / / | 0.00 | 0km/30km/10.2km |
5 Apr | CONAC Trowse 10K | 0.00 | 10km | |
15 Mar | Barcelona Marathon PB | 3:43:08 | 59.50 | 26.2mi |
1 Jan | Wymondham New Years Day 10K SB | 45:45 | 62.82 | 10km |
2014 | Result | WAVA | Distance | |
23 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:42:01 | 61.54 | 13.1mi |
8 Nov | Blickling parkrun SB | 21:04 | 67.21 | 5km |
13 Apr | The Cambridge Duathlon | / / | 0.00 | 0km/25miles/10miles |
16 Feb | Valentines 10K SB | 43:49 | 65.06 | 10km |
2013 | Result | WAVA | Distance | |
15 Dec | Turkey Trot PB | 1:13:34 | 63.99 | 10mi |
24 Nov | Larking Gowen City of Norwich Half Marathon | 0.00 | 13.1mi | |
6 Oct | MBNA Chester Marathon SB | 4:29:21 | 48.47 | 26.2mi |
1 Sep | Wissey Half Marathon PB | 1:38:45 | 63.05 | 13.1mi |
19 Jun | Wroxham 5K PB | 19:38 | 71.56 | 5km |
5 Jun | Bungay 10k Summer Series - Race 1 SB | 42:18 | 67.39 | 10km |
22 May | Great Yarmouth 5 Mile Series Race 3 PB | 33:35 | 68.01 | 5mi |
13 May | Cape Wrath Challenge 10k | 44:34 | 63.96 | 10km |
8 May | Great Yarmouth 5 Mile Series Race 2 | 34:00 | 67.18 | 5mi |
27 Apr | Norwich parkrun | 20:06 | 69.90 | 5km |
24 Apr | Great Yarmouth 5 Mile series Race 1 | 33:37 | 67.95 | 5mi |
20 Apr | Norwich Parkrun | 20:21 | 69.04 | 5km |
29 Mar | Roger Wing Charity 10k | 44:16 | 64.40 | 10km |
3 Mar | Swavesey Half Marathon | 1:40:13 | 61.61 | 13.1mi |
2012 | Result | WAVA | Distance | |
16 Dec | Beccles 10 mile Turkey Trot SB | 1:13:54 | 63.19 | 10mi |
25 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:41:27 | 60.87 | 13.1mi |
14 Oct | RYSTON Cross Country Grand Prix RACE 1 | 20:49 | 66.98 | 5km |
13 Oct | Norwich parkrun | 20:29 | 68.07 | 5km |
26 Sep | PSUK 10 Mile Road Running Championships | 1:15:32 | 61.82 | 10mi |
2 Sep | Wissey Half Marathon | 1:47:33 | 57.41 | 13.1mi |
1 Aug | Bungay Black Dog Summer Series ( Race 3 ) | 44:40 | 63.31 | 10km |
27 Jul | Worstead Festival 5 (RCGP 7) SB | 33:40 | 67.31 | 5mi |
4 Jul | Bungay Black Dog Summer Series ( Race 2 ) | 43:44 | 64.66 | 10km |
1 Jul | Humpty Dumpty 10K (RCGP 5) | 43:36 | 64.86 | 10km |
10 Jun | Wymondham Midsummer 10 mile | 1:16:20 | 61.17 | 10mi |
3 Jun | Edingthorpe 5 | 35:35 | 63.69 | 5mi |
23 May | Great Yarmouth 5m Series Race 3 | 33:47 | 67.08 | 5mi |
16 May | Wroxham 5K SB | 19:50 | 70.30 | 5km |
9 May | Great Yarmouth 5m Series Race 2 | 33:50 | 66.98 | 5mi |
6 May | Bespak Grand East Anglia Run PB | 42:16 | 66.90 | 10km |
8 Apr | Trowse 10k | 43:29 | 65.03 | 10km |
25 Feb | Norwich parkrun | 20:34 | 67.28 | 5km |
12 Feb | Valentines day 10K - RCGP 2 | 43:33 | 64.41 | 10km |
14 Jan | Norwich Parkrun | 21:12 | 65.27 | 5km |
2011 | Result | WAVA | Distance | |
23 Oct | East Coast Run | 0.00 | 10km | |
14 Sep | PSUK 10 Mile Road Race Championships SB | 1:17:11 | 60.01 | 10mi |
24 Aug | Broadland 5K Series - Race 3 SB | 20:35 | 67.23 | 5km |
21 Aug | Reepham Summer 10k SB | 45:02 | 62.29 | 10km |
13 Aug | Norwich Parkrun | 21:19 | 64.92 | 5km |
29 Jul | Worstead Festival 5 SB | 35:22 | 63.58 | 5mi |
4 Jun | Norwich Parkrun | 20:57 | 66.05 | 5km |
25 May | Broadland 5K Series - Race 1 | 21:00 | 65.90 | 5km |
18 May | GYRR 5 Mile Series - Race 3 | 35:36 | 63.16 | 5mi |
4 May | GYRR 5 Mile Series - Race 2 | 36:17 | 61.97 | 5mi |
2 May | Breckland 10k | 45:20 | 61.88 | 10km |
24 Apr | Trowse 10k | 46:51 | 59.88 | 10km |
2010 | Result | WAVA | Distance | |
8 Sep | GMP 10 miler | 0.00 | 10mi | |
25 Aug | Wroxham 5K | 20:51 | 65.87 | 5km |
23 Jul | Worstead Festival 5 | 34:20 | 64.98 | 5mi |
13 Jun | Wymondham Midsummer 10 Mile | 0.00 | 10mi | |
26 May | Wroxham 5k SB | 20:37 | 66.62 | 5km |
2 May | Bespak Grand East Anglia Run SB | 42:36 | 65.33 | 10km |
14 Apr | GYRR 5 Mile Series - Race 1 SB | 34:10 | 65.30 | 5mi |
21 Mar | Reading Half Marathon SB | 1:43:27 | 58.71 | 13.1mi |
14 Feb | Norfolk Gazelles Valentine 10K | 43:08 | 64.02 | 10km |
31 Jan | Reedham Ten SB | 1:14:19 | 61.32 | 10mi |
2009 | Result | WAVA | Distance | |
6 Dec | Grim Challenge | 1:26:23 | 41.74 | 8mi |
29 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:41:39 | 59.27 | 13.1mi |
25 Oct | East Coast Run SB | 45:34 | 60.60 | 10km |
11 Oct | Marriott's Way 10k | 45:36 | 60.55 | 10km |
4 Oct | Jolly Jaguars 10k | 46:31 | 59.36 | 10km |
16 Sep | PSUK 10 Mile Road Race Llandudno SB | 1:21:10 | 56.15 | 10mi |
26 Aug | Wroxham 5K | 21:37 | 63.06 | 5km |
24 Jul | 21st Worstead Festival 5 SB | 35:51 | 61.75 | 5mi |
24 Jun | Wroxham 5K SB | 21:23 | 63.75 | 5km |
5 Jun | Guy Fawkes 10k | 46:07 | 59.87 | 10km |
20 May | great yarmouth promenade 5 race 3 | 37:15 | 59.43 | 5mi |
13 May | Shady Oak Tough 10k | 54:19 | 50.84 | 10km |
6 May | great yarmouth promenade 5 race 2 | 36:09 | 61.24 | 5mi |
22 Apr | great yarmouth promenade 5 race 1 | 37:06 | 59.67 | 5mi |
12 Apr | Trowse 10k | 49:03 | 56.29 | 10km |
29 Mar | Jolly Jaguars 10k | 49:20 | 55.97 | 10km |
15 Feb | The Valentine 10K | 53:51 | 50.88 | 10km |
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 | 104 | 56 | 51 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 211 |
2024 | 126 | 161 | 114 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 401 |
2024 | 0 | 76 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 97 |
2023 | 101 | 93 | 65 | 65 | 76 | 65 | 64 | 78 | 61 | 58 | 64 | 67 | 855 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 4 |
2023 | 106 | 109 | 120 | 131 | 101 | 120 | 104 | 123 | 92 | 124 | 79 | 66 | 1274 |
2023 | 49 | 52 | 0 | 64 | 142 | 157 | 92 | 54 | 215 | 55 | 44 | 11 | 937 |
2022 | 59 | 38 | 55 | 46 | 38 | 48 | 32 | 58 | 60 | 47 | 58 | 62 | 602 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 |
2022 | 106 | 104 | 108 | 101 | 114 | 82 | 100 | 91 | 83 | 59 | 106 | 101 | 1154 |
2022 | 68 | 6 | 58 | 159 | 151 | 362 | 287 | 180 | 128 | 49 | 0 | 23 | 1470 |
2021 | 0 | 0 | 82 | 99 | 102 | 75 | 67 | 71 | 72 | 102 | 67 | 72 | 809 |
2021 | 129 | 110 | 124 | 109 | 123 | 101 | 127 | 119 | 103 | 107 | 102 | 100 | 1354 |
2021 | 0 | 83 | 142 | 193 | 205 | 245 | 235 | 120 | 183 | 89 | 65 | 7 | 1567 |
2020 | 8 | 6 | 4 | 20 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 57 |
2020 | 9 | 2.4 | 2.8 | 0.3 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 14.9 |
2020 | 138 | 102 | 136 | 139 | 154 | 134 | 105 | 100 | 105 | 107 | 121 | 105 | 1446 |
2020 | 12 | 106 | 216 | 13 | 40 | 0 | 31 | 10 | 136 | 0 | 0 | 0 | 563 |
2019 | 1 | 14 | 0 | 8 | 17 | 13 | 9 | 0 | 0 | 0 | 3 | 2 | 67 |
2019 | 1.1 | 0.3 | 1.1 | 0.1 | 0.6 | 1.6 | 2.9 | 1.9 | 2.6 | 4.8 | 1.6 | 3.2 | 21.7 |
2019 | 90 | 93 | 114 | 101 | 62 | 79 | 61 | 61 | 68 | 55 | 78 | 102 | 964 |
2019 | 204 | 209 | 282 | 456 | 403 | 347 | 49 | 0 | 15 | 0 | 0 | 0 | 1965 |
2018 | 1.7 | 13 | 3.5 | 4 | 5.1 | 6.1 | 0 | 0 | 1.9 | 2.6 | 0.2 | 0 | 38.1 |
2018 | 33 | 45 | 64 | 65 | 47 | 29 | 25 | 82 | 82 | 54 | 80 | 79 | 685 |
2018 | 165 | 554 | 437 | 348 | 841 | 636 | 615 | 88 | 235 | 364 | 85 | 47 | 4415 |
2017 | 5.8 | 9.9 | 9.2 | 7.5 | 11.9 | 4.7 | 10.2 | 12.8 | 3.9 | 2.4 | 11.1 | 3 | 92.4 |
2017 | 41 | 62 | 65 | 62 | 47 | 49 | 46 | 47 | 46 | 59 | 32 | 29 | 585 |
2017 | 191 | 223 | 326 | 445 | 492 | 482 | 784 | 370 | 134 | 64 | 0 | 44 | 3555 |
2016 | 10.3 | 5.2 | 5.3 | 3.8 | 7 | 13 | 10.9 | 11.2 | 6.7 | 3.9 | 5 | 4.3 | 86.6 |
2016 | 97 | 67 | 87 | 76 | 66 | 66 | 73 | 71 | 91 | 72 | 59 | 56 | 880 |
2016 | 352 | 312 | 312 | 245 | 399 | 376 | 322 | 372 | 245 | 276 | 41 | 126 | 3378 |
2015 | 3.1 | 0 | 5 | 4.4 | 10.5 | 3.1 | 17.1 | 8.7 | 11.6 | 8 | 5 | 5.5 | 81.9 |
2015 | 124 | 160 | 95 | 108 | 79 | 48 | 64 | 70 | 78 | 55 | 73 | 58 | 1013 |
2015 | 156 | 177 | 238 | 278 | 436 | 317 | 334 | 578 | 415 | 227 | 251 | 221 | 3627 |
2014 | 6.2 | 9.2 | 5.8 | 8.9 | 12 | 4.1 | 1.2 | 2.9 | 0 | 0 | 0 | 1 | 51.2 |
2014 | 89 | 87 | 93 | 79 | 73 | 61 | 107 | 95 | 104 | 99 | 83 | 125 | 1096 |
2014 | 407 | 441 | 537 | 612 | 644 | 712 | 676 | 238 | 156 | 179 | 212 | 145 | 4959 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 5.2 | 0.5 | 5.4 | 6.2 | 7 | 24.8 |
2013 | 126 | 117 | 109 | 106 | 115 | 128 | 77 | 96 | 88 | 80 | 84 | 76 | 1201 |
2013 | 79 | 164 | 169 | 264 | 195 | 232 | 454 | 469 | 511 | 250 | 170 | 300 | 3257 |
2012 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2012 | 108 | 102 | 107 | 117 | 112 | 114 | 107 | 100 | 107 | 119 | 118 | 86 | 1298 |
2012 | 27 | 50 | 19 | 0 | 76 | 19 | 30 | 127 | 186 | 22 | 0 | 2 | 557 |
2011 | 0 | 0 | 2 | 2 | 2 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 8 |
2011 | 30 | 40 | 76 | 58 | 69 | 38 | 85 | 100 | 70 | 100 | 101 | 88 | 855 |
2011 | 164 | 81 | 111 | 185 | 30 | 41 | 87 | 92 | 33 | 51 | 15 | 16 | 906 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 9 |
2010 | 0 | 0.5 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 |
2010 | 142 | 107 | 69 | 112 | 122 | 85 | 99 | 88 | 41 | 54 | 55 | 0 | 973 |
2010 | 34 | 28 | 70 | 47 | 57 | 94 | 122 | 55 | 16 | 34 | 0 | 0 | 557 |
2009 | 0 | 0 | 0 | 0 | 9 | 11 | 0 | 0 | 6 | 0 | 0 | 0 | 26 |
2009 | 0 | 0 | 0 | 47 | 42 | 52 | 105 | 75 | 70 | 101 | 116 | 98 | 706 |
2009 | 0 | 0 | 0 | 161 | 218 | 180 | 98 | 122 | 70 | 74 | 0 | 0 | 923 |
Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Add a comment
Split Summary
=== 1) 4.05mi - 41:41(10:18/mi) 127/152bpm [1308b/mi] 504cal 294/567W Add a comment
Split Summary
=== 1) 0.43mi - 7:16(17:06/mi) 101/126bpm [1727b/mi] 62cal 152/400W 2) 0.64mi - 8:32(13:17/mi) 100/135bpm [1329b/mi] 72cal 219/505W 3) 3.13mi - 24:57(7:59/mi) 138/153bpm [1102b/mi] 358cal 385/519W 4) 0.02mi - 52(48:04/mi) 131/141bpm [6297b/mi] 9cal 75/403W Add a comment
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Add a comment
Split Summary
=== 1) 1mi - 20:43(20:43/mi) 86/96bpm [1782b/mi] 111cal 46/61rpm 2) 1mi - 22:11(22:11/mi) 81/94bpm [1797b/mi] 108cal 43/62rpm 3) 0.15mi - 5:08(33:58/mi) 82/93bpm [2786b/mi] 23cal 27/60rpm Add a comment
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Split Summary
=== 1) 0.68mi - 10:52(15:54/mi) 86/95bpm [1367b/mi] 73cal 59/66rpm 2) 1mi - 20:50(20:50/mi) 75/98bpm [1563b/mi] 102cal 46/62rpm 3) 1mi - 19:17(19:17/mi) 89/113bpm [1717b/mi] 120cal 50/76rpm 4) 1mi - 19:46(19:46/mi) 89/103bpm [1760b/mi] 116cal 48/61rpm 5) 1mi - 20:20(20:20/mi) 75/95bpm [1525b/mi] 97cal 48/64rpm 6) 1mi - 18:44(18:44/mi) 83/94bpm [1554b/mi] 96cal 53/119rpm 7) 0.48mi - 11:50(24:47/mi) 73/86bpm [1809b/mi] 54cal 38/62rpm Add a comment
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Split Summary
=== 1) 4.32mi - 52:47(12:12/mi) 123/155bpm [1501b/mi] 554cal 238/424W Add a comment
Split Summary
=== 1) 0.69mi - 12:56(18:40/mi) 82/92bpm [1531b/mi] 54cal 51/70rpm 2) 11.32mi - 4:19:15(22:54/mi) 86/133bpm [1969b/mi] 1083cal 42/101rpm Add a comment
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Split Summary
=== 1) 1mi - 19:03(19:03/mi) 78/98bpm [1486b/mi] 103cal 49/65rpm 2) 1mi - 18:13(18:13/mi) 106/123bpm [1931b/mi] 152cal 56/64rpm 3) 1mi - 17:38(17:38/mi) 75/116bpm [1323b/mi] 89cal 55/68rpm 4) 1mi - 17:00(17:00/mi) 81/110bpm [1377b/mi] 99cal 56/67rpm 5) 0.27mi - 7:57(29:03/mi) 91/98bpm [2644b/mi] 42cal 30/66rpm Add a comment
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1) 1.04mi - 11:13(10:48/mi) 113/133bpm [1220b/mi] 122cal 267/426W
2) 1mi - 7:33(7:33/mi) 143/157bpm [1079b/mi] 111cal 380/456W 3) 0.12mi - 2:00(17:01/mi) 127/146bpm [2162b/mi] 18cal 122/394W 4) 1mi - 7:28(7:28/mi) 144/155bpm [1075b/mi] 113cal 435/550W 5) 0.08mi - 2:00(25:45/mi) 117/145bpm [3012b/mi] 13cal 71/429W 6) 1mi - 7:29(7:29/mi) 141/153bpm [1054b/mi] 108cal 390/476W 7) 0.12mi - 2:00(16:59/mi) 124/150bpm [2105b/mi] 15cal 113/374W 8) 1mi - 7:23(7:23/mi) 147/156bpm [1086b/mi] 114cal 439/549W 9) 0.08mi - 2:00(24:32/mi) 119/155bpm [2918b/mi] 12cal 107/438W 10) 1mi - 7:22(7:22/mi) 145/158bpm [1068b/mi] 113cal 393/472W 11) 0.11mi - 2:00(17:37/mi) 131/154bpm [2308b/mi] 17cal 134/386W 12) 1mi - 7:17(7:17/mi) 151/160bpm [1100b/mi] 115cal 443/562W 13) 0.11mi - 2:00(18:34/mi) 140/155bpm [2599b/mi] 20cal 132/420W 14) 0.86mi - 8:40(10:08/mi) 142/157bpm [1438b/mi] 108cal 297/411W Add a comment
1) 1mi - 19:01(19:01/mi) 84/89bpm [1598b/mi] 102cal 52/61rpm
2) 1mi - 18:54(18:54/mi) 86/104bpm [1625b/mi] 102cal 49/65rpm 3) 1mi - 18:47(18:47/mi) 85/102bpm [1597b/mi] 103cal 51/61rpm 4) 0.24mi - 12:17(51:10/mi) 72/98bpm [3684b/mi] 37cal 13/59rpm Add a comment
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Add a comment
1) 3.11mi - 21:56(7:02/mi) 154/178bpm [1084b/mi] 347cal 435/548W
Add a comment
1) 0.48mi - 7:10(15:05/mi) 119/140bpm [1794b/mi] 72cal 185/452W
Add a comment
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1) 4.38mi - 44:07(10:04/mi) 126/145bpm [1269b/mi] 531cal 301/424W
Add a comment
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1) 6.2mi - 1:03:16(10:12/mi) 138/181bpm [1408b/mi] 813cal 291/479W
2) 0.01mi - 8(9:59/mi) 149/154bpm [1487b/mi] 2cal 353/359W Add a comment
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Add a comment
1) 1.29mi - 14:08(10:56/mi) 114/129bpm [1245b/mi] 152cal 266/413W
2) 0.2mi - 1:25(7:05/mi) 119/143bpm [842b/mi] 16cal 394/486W 3) 0.2mi - 1:38(8:12/mi) 145/151bpm [1190b/mi] 24cal 378/461W 4) 0.2mi - 1:23(6:56/mi) 154/156bpm [1068b/mi] 22cal 420/494W 5) 0.2mi - 1:38(8:11/mi) 149/154bpm [1219b/mi] 25cal 373/442W 6) 0.2mi - 1:24(7:02/mi) 146/153bpm [1028b/mi] 22cal 422/535W 7) 0.2mi - 1:39(8:16/mi) 147/150bpm [1216b/mi] 25cal 374/435W 8) 0.2mi - 1:24(7:00/mi) 147/152bpm [1028b/mi] 21cal 417/463W 9) 0.2mi - 1:38(8:11/mi) 146/153bpm [1196b/mi] 25cal 372/417W 10) 0.2mi - 1:23(6:55/mi) 148/155bpm [1023b/mi] 22cal 422/445W 11) 0.2mi - 1:37(8:06/mi) 129/155bpm [1045b/mi] 19cal 339/436W 12) 0.2mi - 1:22(6:52/mi) 136/146bpm [934b/mi] 20cal 436/484W 13) 0.2mi - 1:37(8:07/mi) 145/147bpm [1176b/mi] 24cal 380/436W 14) 0.2mi - 1:23(6:53/mi) 147/153bpm [1012b/mi] 21cal 425/445W 15) 0.2mi - 1:42(8:28/mi) 151/154bpm [1278b/mi] 26cal 371/420W 16) 0.2mi - 1:21(6:47/mi) 150/156bpm [1017b/mi] 21cal 437/486W 17) 0.2mi - 1:37(8:06/mi) 152/157bpm [1232b/mi] 25cal 369/466W 18) 0.2mi - 1:23(6:54/mi) 152/158bpm [1049b/mi] 22cal 434/493W 19) 0.2mi - 1:39(8:15/mi) 153/158bpm [1263b/mi] 25cal 367/415W 20) 0.2mi - 1:22(6:51/mi) 151/158bpm [1033b/mi] 21cal 429/465W 21) 0.2mi - 1:39(8:17/mi) 151/158bpm [1250b/mi] 25cal 368/413W 22) 0.2mi - 1:24(7:00/mi) 151/157bpm [1057b/mi] 22cal 416/449W 23) 0.2mi - 1:39(8:14/mi) 140/157bpm [1152b/mi] 22cal 360/422W 24) 0.2mi - 1:24(7:00/mi) 149/153bpm [1043b/mi] 22cal 404/430W 25) 0.2mi - 1:38(8:08/mi) 152/154bpm [1235b/mi] 24cal 391/461W 26) 0.2mi - 1:23(6:57/mi) 148/151bpm [1029b/mi] 21cal 405/504W 27) 0.2mi - 1:41(8:24/mi) 156/161bpm [1311b/mi] 26cal 382/502W 28) 0.2mi - 1:23(6:54/mi) 165/168bpm [1139b/mi] 23cal 428/497W 29) 0.2mi - 1:39(8:15/mi) 173/177bpm [1428b/mi] 28cal 369/493W 30) 0.73mi - 7:46(10:41/mi) 144/178bpm [1538b/mi] 98cal 283/358W Add a comment
1) 1mi - 19:54(19:54/mi) 80/91bpm [1592b/mi] 104cal 49/112rpm
2) 1mi - 19:39(19:39/mi) 84/104bpm [1650b/mi] 104cal 50/59rpm 3) 1mi - 17:47(17:47/mi) 80/92bpm [1422b/mi] 97cal 53/59rpm 4) 0.2mi - 4:25(22:07/mi) 80/85bpm [1769b/mi] 21cal 40/59rpm Add a comment
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1) 9.09mi - 1:34:58(10:27/mi) 132/161bpm [1379b/mi] 1145cal 289/444W
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1) 5mi - 27:05(5:25/mi) 108/145bpm [585b/mi] 291cal 77/108rpm 156/317W
2) 5mi - 22:13(4:27/mi) 128/146bpm [569b/mi] 292cal 77/103rpm 196/620W 3) 0.15mi - 10:10(1:08:15/mi) 84/112bpm [5734b/mi] 20cal 70/75rpm 9/134W Add a comment
1) 1mi - 23:14(23:14/mi) 78/104bpm [1813b/mi] 106cal 39/62rpm
2) 1mi - 21:04(21:04/mi) 73/91bpm [1538b/mi] 101cal 46/57rpm 3) 1mi - 12:07(12:07/mi) 73/89bpm [885b/mi] 49cal 33/79rpm 4) 1mi - 2:05(2:05/mi) 82/96bpm [171b/mi] 8cal 5) 1mi - 8:44(8:44/mi) 68/83bpm [594b/mi] 34cal 4/56rpm 6) 1mi - 1:41(1:41/mi) 61/64bpm [102b/mi] 2cal 7) 0.42mi - 7:14(17:13/mi) 63/81bpm [1085b/mi] 14cal 1/51rpm Add a comment
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1) 1mi - 19:58(19:58/mi) 73/82bpm [1458b/mi] 102cal 49/71rpm
2) 1mi - 20:08(20:08/mi) 78/93bpm [1571b/mi] 101cal 47/75rpm 3) 0.49mi - 10:35(21:25/mi) 75/95bpm [1606b/mi] 53cal 41/61rpm Add a comment
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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Wed 20th Mar
Mar 20
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Thu 21st Mar
Mar 21
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Fri 22nd Mar
Mar 22
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1) 21.26mi - 3:58:18(11:12/mi) 152/194bpm [1703b/mi] 3088cal 276/496W
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1) 1mi - 21:32(21:32/mi) 77/89bpm [1658b/mi] 103cal 46/59rpm
2) 1mi - 19:57(19:57/mi) 70/89bpm [1396b/mi] 96cal 48/60rpm 3) 0.12mi - 2:44(23:45/mi) 82/90bpm [1947b/mi] 14cal 38/58rpm Add a comment
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1) 1mi - 23:40(23:40/mi) 80/95bpm [1893b/mi] 105cal 39/55rpm
2) 1mi - 23:56(23:56/mi) 82/104bpm [1963b/mi] 111cal 38/77rpm 3) 1mi - 1:55(1:55/mi) 68/83bpm [130b/mi] 7cal 1/62rpm 4) 1mi - 3:02(3:02/mi) 61/65bpm [185b/mi] 4cal 5) 0.3mi - 3:56(12:57/mi) 62/74bpm [803b/mi] 7cal 8/55rpm Add a comment
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1) 3.14mi - 27:23(8:43/mi) 133/147bpm [1159b/mi] 369cal 344/458W
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1) 4.01mi - 40:44(10:10/mi) 125/134bpm [1271b/mi] 489cal 292/380W
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1) 0.17mi - 1:47(10:47/mi) 81/97bpm [874b/mi] 13cal 268/361W
2) 2.5mi - 19:54(7:58/mi) 125/140bpm [995b/mi] 258cal 366/521W 3) 2.5mi - 20:11(8:04/mi) 133/149bpm [1073b/mi] 271cal 382/527W 4) 0.02mi - 17(18:00/mi) 130/133bpm [2341b/mi] 3cal 123/269W Add a comment
1) 1mi - 20:05(20:05/mi) 86/105bpm [1728b/mi] 100cal 49/57rpm
2) 1mi - 21:06(21:06/mi) 86/96bpm [1814b/mi] 106cal 47/62rpm 3) 0.36mi - 7:29(20:55/mi) 85/93bpm [1778b/mi] 40cal 49/55rpm Add a comment
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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Fri 29th Mar
Mar 29
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1) 2.47mi - 22:19(9:02/mi) 115/128bpm [1039b/mi] 265cal 343/511W
2) 3.14mi - 24:50(7:55/mi) 127/138bpm [1005b/mi] 319cal 385/529W 3) 2.4mi - 24:07(10:02/mi) 134/148bpm [1344b/mi] 294cal 293/510W Add a comment
1) 1mi - 23:06(23:06/mi) 86/106bpm [1987b/mi] 119cal 38/62rpm
2) 0.57mi - 11:37(20:23/mi) 77/103bpm [1569b/mi] 61cal 45/64rpm Add a comment
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1) 1mi - 22:48(22:48/mi) 75/91bpm [1710b/mi] 102cal 46/115rpm
2) 0mi - 3(28:45/mi) 75/76bpm [2156b/mi] Add a comment
1) 1mi - 22:07(22:07/mi) 78/93bpm [1726b/mi] 106cal 45/68rpm
2) 1mi - 27:49(27:49/mi) 66/98bpm [1836b/mi] 107cal 34/104rpm 3) 0.24mi - 7:30(30:42/mi) 61/70bpm [1872b/mi] 23cal 29/59rpm Add a comment
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1) 1mi - 11:56(11:58/mi) 107/121bpm [1280b/mi] 114cal 229/368W
2) 5.49mi - 42:59(7:50/mi) 136/150bpm [1065b/mi] 605cal 381/507W 3) 0.52mi - 4:58(9:30/mi) 127/144bpm [1207b/mi] 68cal 319/456W Add a comment
1) 1mi - 19:54(19:54/mi) 83/93bpm [1652b/mi] 112cal 48/75rpm
2) 1mi - 17:45(17:45/mi) 87/100bpm [1544b/mi] 105cal 54/112rpm 3) 1mi - 17:21(17:21/mi) 85/96bpm [1475b/mi] 99cal 54/76rpm 4) 0.24mi - 4:25(18:44/mi) 84/97bpm [1574b/mi] 24cal 49/62rpm Add a comment
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1) 4.64mi - 48:03(10:21/mi) 124/135bpm [1284b/mi] 563cal 287/391W
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1) 1.07mi - 12:07(11:18/mi) 107/131bpm [1210b/mi] 121cal 259/475W
2) 0.02mi - 13(9:05/mi) 117/119bpm [1062b/mi] 2cal 231/359W 3) 0.25mi - 2:00(8:02/mi) 127/131bpm [1019b/mi] 26cal 365/396W 4) 0.25mi - 1:51(7:22/mi) 137/141bpm [1010b/mi] 27cal 451/489W 5) 0.25mi - 1:44(6:55/mi) 117/141bpm [810b/mi] 18cal 454/532W 6) 0.25mi - 1:39(6:36/mi) 129/133bpm [851b/mi] 22cal 514/550W 7) 0.11mi - 2:00(18:05/mi) 116/139bpm [2098b/mi] 17cal 127/494W 8) 0.25mi - 1:57(7:50/mi) 125/136bpm [979b/mi] 27cal 352/397W 9) 0.25mi - 1:55(7:41/mi) 139/140bpm [1068b/mi] 28cal 375/417W 10) 0.25mi - 1:45(7:01/mi) 144/147bpm [1011b/mi] 27cal 392/413W 11) 0.25mi - 1:40(6:39/mi) 145/147bpm [964b/mi] 26cal 433/474W 12) 0.08mi - 2:00(24:06/mi) 123/145bpm [2963b/mi] 17cal 118/455W 13) 0.25mi - 1:58(7:53/mi) 123/131bpm [970b/mi] 27cal 381/437W 14) 0.25mi - 1:52(7:29/mi) 132/133bpm [988b/mi] 25cal 452/502W 15) 0.25mi - 1:47(7:06/mi) 131/134bpm [931b/mi] 23cal 460/482W 16) 0.25mi - 1:40(6:41/mi) 134/136bpm [896b/mi] 22cal 499/546W 17) 0.1mi - 2:00(19:38/mi) 120/142bpm [2356b/mi] 16cal 120/506W 18) 0.25mi - 2:03(8:10/mi) 119/128bpm [972b/mi] 26cal 315/436W 19) 0.25mi - 1:55(7:38/mi) 136/140bpm [1038b/mi] 27cal 378/432W 20) 0.25mi - 1:48(7:12/mi) 141/144bpm [1016b/mi] 26cal 385/403W 21) 0.25mi - 1:40(6:42/mi) 142/145bpm [950b/mi] 24cal 401/520W 22) 0.1mi - 2:00(20:28/mi) 129/144bpm [2639b/mi] 18cal 118/461W 23) 0.25mi - 1:57(7:49/mi) 130/139bpm [1016b/mi] 26cal 341/539W 24) 0.25mi - 1:56(7:42/mi) 134/139bpm [1033b/mi] 25cal 415/499W 25) 0.25mi - 1:47(7:06/mi) 145/151bpm [1030b/mi] 26cal 462/490W 26) 0.25mi - 1:41(6:44/mi) 151/152bpm [1018b/mi] 27cal 495/538W 27) 0.11mi - 2:00(18:55/mi) 131/152bpm [2479b/mi] 18cal 132/488W 28) 0.25mi - 1:55(7:39/mi) 132/142bpm [1009b/mi] 28cal 355/384W 29) 0.25mi - 1:52(7:29/mi) 146/152bpm [1091b/mi] 28cal 382/419W 30) 0.25mi - 1:46(7:03/mi) 152/153bpm [1071b/mi] 28cal 394/415W 31) 0.25mi - 1:42(6:46/mi) 152/154bpm [1030b/mi] 27cal 411/433W 32) 0.11mi - 2:00(18:58/mi) 135/151bpm [2561b/mi] 18cal 109/422W 33) 0.25mi - 2:02(8:09/mi) 134/145bpm [1092b/mi] 26cal 379/466W 34) 0.25mi - 1:58(7:51/mi) 141/146bpm [1106b/mi] 26cal 364/453W 35) 0.25mi - 1:58(7:51/mi) 145/147bpm [1138b/mi] 28cal 370/427W 36) 0.25mi - 1:55(7:39/mi) 148/150bpm [1133b/mi] 28cal 407/429W 37) 0.13mi - 2:00(15:05/mi) 136/151bpm [2051b/mi] 19cal 164/406W 38) 0.18mi - 3:51(21:29/mi) 107/132bpm [2299b/mi] 19cal 70/313W Add a comment
1) 1mi - 21:19(21:19/mi) 82/98bpm [1748b/mi] 109cal 46/70rpm
2) 1mi - 18:56(18:56/mi) 85/96bpm [1609b/mi] 100cal 51/61rpm 3) 0.49mi - 11:56(24:26/mi) 88/103bpm [2151b/mi] 63cal 36/79rpm Add a comment
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