-
Races
58 -
Miles
24399 -
Miles
10911 -
Miles
15 -
WAVA
82.97% -
1500m
4:48 -
3000m
10:09 -
5000m
17:35 -
5k
18:51 -
5M
29:19 -
10000m
36:31 -
10k
35:44 -
10M
59:37 -
Half
1:18:28 -
20M
2:02:49 -
Mara
2:45:38
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Recent Blogs | |
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Milton Keynes Marathon 2013 | May 2013 |
2012 | Jan 2012 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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24th Apr
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General | 7.8mi | 41:06 |
24th Apr
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General | 8.1mi | 40:39 |
22nd Apr
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General | 7.8mi | 40:45 |
22nd Apr
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General | 1.1mi | 7:20 |
22nd Apr
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Other | 0mi | 43:38 |
12 Month Benchmarks | Run | Bike |
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Mile | 3:39 | 2:36 |
5k | 16:29 | 10:15 |
5mi | 30:11 | 17:20 |
10k | 37:39 | 22:57 |
10mi | 1:03:17 | 45:34 |
Half | 1:23:36 | 1:03:35 |
20mi | 2:16:43 | 0 |
Mara | 3:04:37 | 0 |
50k | 4:27:27 | 0 |
40mi | 6:45:09 | 0 |
75k | 8:02:18 | 0 |
50mi | 8:44:35 | 0 |
Recent Pictures | |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (11) |
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Followers (1) |
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Badges Collected | See available badges |
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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 | 2011 | 2012 | 2013 | 2014 | 2015 | 2017 | 2022 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|
1.5km | 2 | 4:51 80.12 | 4:51
5:12/mi
|
80.12 | ||||||
3km | 5 | 10:13 81.46 | 10:16 81.69 | 10:13
5:29/mi
|
81.69 | |||||
5000m | 5 | 17:35 81.15 | 18:12 79.01 | 17:35
5:40/mi
|
81.15 | |||||
5mi | 4 | 33:13 69.32 | 29:19 79.17 | 29:48 78.53 | 30:14 78.04 | 29:19
5:52/mi
|
79.17 | |||
9km | 1 | 34:49 74.16 | 34:49
6:14/mi
|
74.16 | ||||||
10km | 12 | 36:30 78.10 | 36:09 78.86 | 35:44 81.09 | 36:40 79.68 | 36:07 82.96 | 35:44
5:45/mi
|
82.96 | ||
7.5mi | 2 | 49:21 71.05 | 1:02:41 55.94 | 49:21
6:35/mi
|
71.05 | |||||
15km | 1 | 1:03:51 69.03 | 1:03:51
6:51/mi
|
69.03 | ||||||
10mi | 1 | 59:37 80.30 | 59:37
5:58/mi
|
80.30 | ||||||
13.1mi | 10 | 1:21:59 75.95 | 1:20:16 78.22 | 1:18:43 80.44 | 1:18:28 81.39 | 1:18:28
5:59/mi
|
81.39 | |||
20mi | 1 | 2:02:49 81.76 | 2:02:49
6:08/mi
|
81.76 | ||||||
26.2mi | 11 | 2:53:49 75.11 | 2:46:03 79.28 | 2:49:42 78.23 | 2:46:27 80.45 | 2:46:07 81.31 | 2:45:38 82.97 | 2:57:57 80.78 | 2:45:38
6:19/mi
|
82.97 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
16 Mar | Ecotrail Paris 80 | 0.00 | 80km | |
2023 | Result | WAVA | Distance | |
18 Mar | Ecotrail 45 | 0.00 | 45km | |
2022 | Result | WAVA | Distance | |
22 Oct | Beachy Head Marathon | 0.00 | 26.2mi | |
2 Oct | London Marathon SB | 2:57:57 | 80.78 | 26.2mi |
2017 | Result | WAVA | Distance | |
28 Oct | Beachy Head Marathon | 0.00 | 26.2mi | |
29 May | Vitality London 10,000 SB | 36:07 | 82.96 | 10km |
23 Apr | London Marathon PB | 2:45:38 | 82.97 | 26.2mi |
2016 | Result | WAVA | Distance | |
21 May | Cader Idris Fell Race | 0.00 | 11mi | |
14 May | Ras Moel Eilio | 1:14:09 | 52.36 | 8mi |
2015 | Result | WAVA | Distance | |
31 May | Eltham Park 5 SB | 30:14 | 78.04 | 5mi |
26 Apr | Hamburg Marathon SB | 2:46:07 | 81.31 | 26.2mi |
2014 | Result | WAVA | Distance | |
19 Oct | Amsterdam Marathon | 0.00 | 26.2mi | |
5 Oct | Cardiff Half Marathon | 0.00 | 13.1mi | |
27 Sep | Middlesex 10K Championship | 0.00 | 10km | |
20 Aug | BMC/Cambridge Harriers Open Meeting | 0.00 | 5000m | |
23 Jul | BMC/Cambridge Harriers Open Meeting SB | 10:16 | 81.69 | 3km |
20 Jul | The National Lottery Newham London Anniversary Run SB | 29:48 | 78.53 | 5mi |
13 Jul | Dartford Half Marathon | 1:24:16 | 75.79 | 13.1mi |
25 Jun | BMC/Cambridge Harriers Open Meeting SB | 18:12 | 79.01 | 5000m |
18 Jun | Kent 10K Championship SB | 37:26 | 78.05 | 10000m |
31 May | Kent Roadrunner Marathon | 2:57:28 | 75.45 | 26.2mi |
28 May | BMC/Cambridge Harriers Open Meeting SB | 10:19 | 81.29 | 3000m |
25 May | Vitality London 10,000 SB | 36:40 | 79.68 | 10km |
13 Apr | London Marathon SB | 2:46:27 | 80.45 | 26.2mi |
30 Mar | Paddock Wood Half Marathon | 1:19:39 | 80.18 | 13.1mi |
9 Mar | Finchley 20 PB | 2:02:49 | 81.76 | 20mi |
2 Mar | Reading Half Marathon PB | 1:18:28 | 81.39 | 13.1mi |
2013 | Result | WAVA | Distance | |
16 Nov | London Cross Country Championships | 0.00 | 10km | |
10 Nov | Athens Classic Marathon SB | 2:49:42 | 78.23 | 26.2mi |
20 Oct | Beat the Hour PB | 59:37 | 80.30 | 10mi |
6 Oct | Bournemouth Marathon | 2:50:16 | 77.97 | 26.2mi |
14 Sep | British Athletics League Qualifier PB | 17:35 | 81.15 | 5000m |
1 Sep | Southern Counties Vets' League Final PB | 4:51 | 80.12 | 1.5km |
1 Sep | Southern Counties Vets' League Final 3k PB | 10:13 | 81.46 | 3km |
26 Aug | Canterbury Half Marathon | 1:22:54 | 76.38 | 13.1mi |
14 Aug | BMC Regional Race - Eltham PB | 4:48 | 80.95 | 1500m |
21 Jul | Olympic Park Anniversary Run PB | 29:19 | 79.17 | 5mi |
17 Jul | BMC Regional Race - Eltham PB | 10:09 | 81.99 | 3000m |
26 Jun | K.C.A.A. 10,000 Championship PB | 36:31 | 79.35 | 10000m |
9 Jun | Southend Half Marathon SB | 1:18:43 | 80.44 | 13.1mi |
27 May | Vitality London 10,000 PB | 35:44 | 81.09 | 10km |
22 May | BMC Regional Race - Eltham | 10:13 | 81.46 | 3000m |
6 May | Milton Keynes Marathon | 2:50:13 | 78.00 | 26.2mi |
3 Mar | Greenwich Meridian 10km | 38:38 | 75.00 | 10km |
24 Feb | Tunbridge Wells Half Marathon | 1:23:04 | 76.23 | 13.1mi |
26 Jan | Postponed- Southern Cross Country Championships (Mens) PB | 1:03:51 | 69.03 | 15km |
19 Jan | Box Hill Fell Race SB | 1:02:41 | 55.94 | 7.5mi |
12 Jan | Bexley Parkrun PB | 18:51 | 75.11 | 5km |
5 Jan | Kent Cross Country Championship (Senior Men) | 48:23 | 72.03 | 12km |
1 Jan | Greenwich parkrun | 19:16 | 73.49 | 5km |
2012 | Result | WAVA | Distance | |
29 Dec | Cambridge Harriers 7.5-mile XC Race PB | 49:21 | 71.05 | 7.5mi |
25 Dec | Bexley Parkrun SB | 19:20 | 73.23 | 5km |
15 Dec | Kent Vets Cross Country Championships PB | 34:49 | 74.16 | 9km |
8 Dec | South of England Masters XC M50 & M60 | 39:24 | 72.94 | 10km |
24 Nov | South of the Thames SB | 33:13 | 69.32 | 5mi |
11 Nov | Beckenham Charity Trail 10k | 38:47 | 74.10 | 10km |
30 Sep | Berlin Marathon SB | 2:46:03 | 79.28 | 26.2mi |
27 Aug | The Canterbury Half Marathon | 1:21:45 | 76.80 | 13.1mi |
28 Jul | Thunder Run 24hr | 0.00 | 10km | |
14 Jun | Crisis Square Mile Run | 24:10 | 70.69 | 6km |
10 Jun | Southend Half Marathon SB | 1:20:16 | 78.22 | 13.1mi |
27 May | Vitality London 10,000 | 36:49 | 78.06 | 10km |
22 Apr | London Marathon | 2:54:36 | 75.40 | 26.2mi |
4 Mar | Regent's Park 10k Winter Series #6 | 37:33 | 76.54 | 10km |
26 Feb | The Lifestyle Renault Tunbridge Wells Half Marathon | 1:20:35 | 77.91 | 13.1mi |
8 Jan | Regent's Park 10k Winter Series #4 SB | 36:09 | 78.86 | 10km |
2011 | Result | WAVA | Distance | |
6 Nov | Regents Park Winter 10k Series SB | 36:30 | 78.10 | 10km |
22 May | Edinburgh Marathon SB | 2:53:49 | 75.11 | 26.2mi |
27 Feb | Tunbridge Wells Half Marathon SB | 1:21:59 | 75.95 | 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 | 188 | 154 | 190 | 124 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 656 |
2024 | 329 | 305 | 207 | 215 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1056 |
2023 | 137 | 112 | 169 | 183 | 171 | 146 | 140 | 158 | 154 | 179 | 207 | 99 | 1853 |
2023 | 312 | 285 | 247 | 222 | 235 | 224 | 234 | 208 | 298 | 255 | 224 | 210 | 2953 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 2 |
2022 | 186 | 185 | 161 | 154 | 106 | 119 | 190 | 136 | 140 | 155 | 126 | 114 | 1772 |
2022 | 321 | 305 | 275 | 235 | 222 | 195 | 194 | 271 | 260 | 287 | 236 | 193 | 2995 |
2021 | 93 | 112 | 149 | 150 | 156 | 133 | 152 | 163 | 137 | 167 | 82 | 145 | 1640 |
2021 | 87 | 32 | 63 | 109 | 175 | 143 | 212 | 295 | 292 | 285 | 215 | 248 | 2154 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 13 |
2020 | 232 | 162 | 107 | 156 | 217 | 191 | 183 | 164 | 157 | 106 | 6 | 70 | 1751 |
2020 | 0 | 0 | 0 | 0 | 29 | 31 | 118 | 153 | 224 | 126 | 142 | 180 | 1003 |
2019 | 208 | 220 | 106 | 30 | 96 | 103 | 82 | 129 | 170 | 199 | 157 | 225 | 1726 |
2019 | 32 | 24 | 57 | 329 | 84 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 533 |
2018 | 188 | 176 | 80 | 127 | 123 | 90 | 100 | 153 | 168 | 107 | 161 | 130 | 1602 |
2018 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 8 | 32 |
2017 | 185 | 110 | 239 | 209 | 178 | 153 | 168 | 187 | 202 | 232 | 128 | 103 | 2094 |
2017 | 0 | 0 | 0 | 0 | 0 | 38 | 0 | 0 | 0 | 8 | 24 | 8 | 78 |
2016 | 184 | 119 | 47 | 125 | 175 | 161 | 190 | 182 | 167 | 134 | 72 | 134 | 1689 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 34 | 0 | 0 | 49 |
2015 | 191 | 308 | 300 | 255 | 141 | 172 | 148 | 252 | 163 | 135 | 182 | 190 | 2437 |
2014 | 297 | 219 | 230 | 145 | 223 | 132 | 244 | 335 | 99 | 142 | 218 | 228 | 2514 |
2013 | 147 | 85 | 166 | 188 | 147 | 156 | 229 | 223 | 192 | 185 | 204 | 238 | 2160 |
2013 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2012 | 218 | 212 | 121 | 156 | 152 | 220 | 220 | 273 | 257 | 130 | 152 | 194 | 2305 |
2012 | 0 | 0 | 0 | 0 | 0 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 187 | 200 |
Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
|
Thu 4th Apr
Apr 4
|
Folkestone 10
Windy on the 2nd half 1) 1km - 3:46(3:46/km) 110/122bpm [414b/km] 34cal 446/527W 2) 1km - 3:52(3:52/km) 134/142bpm [518b/km] 50cal 447/513W 3) 1km - 3:49(3:49/km) 141/142bpm [537b/km] 52cal 429/499W 4) 1km - 3:50(3:50/km) 153/163bpm [587b/km] 56cal 418/448W 5) 1km - 3:52(3:52/km) 162/164bpm [626b/km] 59cal 411/436W 6) 1km - 3:54(3:54/km) 161/164bpm [627b/km] 59cal 415/444W 7) 1km - 3:58(3:58/km) 161/163bpm [640b/km] 60cal 410/444W 8) 1km - 3:55(3:55/km) 162/163bpm [636b/km] 59cal 415/462W 9) 1km - 4:18(4:18/km) 162/163bpm [696b/km] 64cal 411/459W 10) 1km - 4:17(4:17/km) 160/161bpm [686b/km] 63cal 391/456W 11) 1km - 4:19(4:19/km) 160/162bpm [690b/km] 64cal 409/447W 12) 1km - 4:17(4:17/km) 161/161bpm [689b/km] 63cal 407/457W 13) 1km - 4:26(4:26/km) 159/161bpm [705b/km] 64cal 400/435W 14) 1km - 4:27(4:27/km) 167/170bpm [743b/km] 67cal 393/421W 15) 1km - 4:26(4:26/km) 164/165bpm [727b/km] 65cal 402/473W 16) 1km - 4:10(4:10/km) 163/165bpm [680b/km] 62cal 411/549W 17) 0.09km - 18(3:20/km) 165/165bpm [549b/km] 5cal 437/444W Add a comment
Pre-race warm-up
1) 1km - 4:35(4:35/km) 127/139bpm [581b/km] 55cal 386/517W 2) 0.88km - 4:03(4:36/km) 142/146bpm [652b/km] 56cal 373/621W Add a comment
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Jog home
1) 1km - 5:55(5:55/km) 120/131bpm [710b/km] 65cal 291/354W 2) 1km - 5:23(5:23/km) 128/135bpm [689b/km] 64cal 316/369W 3) 0.72km - 3:55(5:25/km) 130/132bpm [703b/km] 47cal 323/380W Add a comment
Sutcliffe Parkrun
Easy recovery pacing Vi’s son 1) 1km - 5:04(5:04/km) 98/109bpm [496b/km] 48cal 324/425W 2) 1km - 5:24(5:24/km) 112/124bpm [605b/km] 58cal 305/338W 3) 1km - 5:53(5:53/km) 123/125bpm [723b/km] 66cal 281/302W 4) 1km - 5:39(5:39/km) 125/128bpm [707b/km] 64cal 297/322W 5) 1km - 5:23(5:23/km) 125/130bpm [672b/km] 61cal 307/429W 6) 0.06km - 13(3:29/km) 131/131bpm [456b/km] 3cal 444/465W Add a comment
Jog to the track
1) 1km - 5:22(5:22/km) 119/129bpm [639b/km] 59cal 300/451W 2) 1km - 5:10(5:10/km) 129/130bpm [666b/km] 62cal 316/348W 3) 0.52km - 2:53(5:30/km) 130/132bpm [715b/km] 35cal 311/335W Add a comment
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Long Run with Vi
1) 1km - 5:26(5:26/km) 110/122bpm [597b/km] 57cal 297/372W 2) 1km - 5:28(5:28/km) 120/127bpm [657b/km] 62cal 305/325W 3) 1km - 5:11(5:11/km) 122/126bpm [633b/km] 56cal 276/308W 4) 1km - 5:37(5:37/km) 121/123bpm [681b/km] 62cal 314/387W 5) 1km - 5:47(5:47/km) 120/123bpm [694b/km] 62cal 293/338W 6) 1km - 5:37(5:37/km) 119/123bpm [669b/km] 60cal 297/333W 7) 1km - 5:35(5:35/km) 119/122bpm [664b/km] 58cal 314/359W 8) 1km - 5:44(5:44/km) 119/122bpm [683b/km] 59cal 301/328W 9) 1km - 5:41(5:41/km) 121/123bpm [687b/km] 59cal 315/411W 10) 1km - 5:49(5:49/km) 120/122bpm [697b/km] 63cal 306/352W 11) 1km - 5:55(5:55/km) 120/124bpm [711b/km] 68cal 306/389W 12) 1km - 6:12(6:12/km) 121/128bpm [751b/km] 72cal 307/395W 13) 1km - 6:12(6:12/km) 123/128bpm [763b/km] 71cal 296/356W 14) 1km - 6:01(6:01/km) 121/124bpm [728b/km] 71cal 292/335W 15) 1km - 6:01(6:01/km) 120/123bpm [721b/km] 68cal 271/301W 16) 1km - 5:53(5:53/km) 122/126bpm [718b/km] 68cal 278/324W 17) 0.06km - 20(5:51/km) 123/124bpm [719b/km] 4cal 282/291W Add a comment
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Add a comment
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Jog home
1) 1km - 6:12(6:12/km) 101/111bpm [627b/km] 61cal 280/358W 2) 1km - 6:08(6:08/km) 108/124bpm [663b/km] 62cal 279/351W 3) 0.77km - 4:22(5:40/km) 132/142bpm [748b/km] 53cal 305/385W Add a comment
8 x 1km off 60s recoveries
Slowed down a little towards the end but otherwise fairly consistent reps 1) 1km - 3:43(3:43/km) 109/117bpm [405b/km] 31cal 466/547W 2) 0.05km - 59(19:44/km) 116/121bpm [2290b/km] 8cal 50/521W 3) 1.01km - 3:38(3:36/km) 118/125bpm [425b/km] 33cal 475/583W 4) 0.05km - 59(19:39/km) 130/149bpm [2555b/km] 11cal 42/451W 5) 1.01km - 3:42(3:40/km) 157/166bpm [576b/km] 53cal 470/546W 6) 0.07km - 1:07(15:50/km) 142/166bpm [2249b/km] 13cal 51/511W 7) 1.01km - 3:41(3:39/km) 157/167bpm [573b/km] 53cal 462/573W 8) 0.05km - 59(19:40/km) 149/167bpm [2930b/km] 13cal 49/454W 9) 1.01km - 3:45(3:42/km) 156/166bpm [578b/km] 51cal 476/552W 10) 0.05km - 1:02(20:46/km) 148/165bpm [3074b/km] 13cal 82/528W 11) 1.01km - 3:40(3:38/km) 156/168bpm [568b/km] 54cal 469/654W 12) 0.04km - 1:00(25:02/km) 151/168bpm [3781b/km] 13cal 48/454W 13) 1.02km - 3:45(3:41/km) 140/144bpm [516b/km] 49cal 477/550W 14) 0.07km - 1:00(14:15/km) 140/152bpm [1994b/km] 11cal 60/543W 15) 1km - 3:45(3:45/km) 134/143bpm [503b/km] 55cal 477/598W 16) 0.02km - 17(13:51/km) 142/143bpm [1966b/km] 3cal 170/451W Add a comment
Strides
1) 0.61km - 4:57(8:08/km) 106/120bpm [862b/km] 36cal 168/621W Add a comment
Jog to the track
1) 1km - 5:07(5:07/km) 116/128bpm [593b/km] 57cal 331/442W 2) 1km - 5:04(5:04/km) 123/127bpm [624b/km] 59cal 329/355W 3) 0.51km - 2:39(5:10/km) 126/130bpm [652b/km] 32cal 340/362W Add a comment
1) 5km - 19:25(3:53/km) 91/115bpm [353b/km] 91cal 65/93rpm
2) 5km - 17:23(3:29/km) 100/129bpm [348b/km] 96cal 68/95rpm 3) 2.47km - 8:44(3:32/km) 110/136bpm [389b/km] 57cal 61/87rpm Add a comment
1) 5km - 14:56(2:59/km) 79/115bpm [236b/km] 50cal
2) 5km - 14:00(2:48/km) 90/112bpm [252b/km] 60cal 3) 2.95km - 11:33(3:55/km) 80/104bpm [313b/km] 36cal Add a comment
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1) 5km - 16:43(3:21/km) 86/113bpm [288b/km] 70cal 67/97rpm
2) 5km - 14:52(2:58/km) 94/120bpm [279b/km] 74cal 76/107rpm 3) 2.5km - 8:09(3:15/km) 106/135bpm [345b/km] 53cal 64/96rpm Add a comment
1) 1.66km - 7:34(4:34/km) 82/105bpm [375b/km] 31cal 52/80rpm
Add a comment
1) 0km - 42:42(0/km) 113/161bpm [INFb/km] 331cal
Add a comment
Recovery Run with Elaine
1) 1km - 6:20(6:20/km) 112/121bpm [709b/km] 64cal 267/436W 2) 1km - 6:05(6:05/km) 115/119bpm [699b/km] 65cal 290/482W 3) 1km - 5:50(5:50/km) 116/119bpm [676b/km] 63cal 306/464W 4) 1km - 6:04(6:04/km) 116/121bpm [704b/km] 63cal 289/443W 5) 0.98km - 5:42(5:50/km) 118/122bpm [688b/km] 63cal 314/571W 6) 0.33km - 2:08(6:26/km) 120/123bpm [771b/km] 21cal 291/484W Add a comment
1) 5km - 14:36(2:55/km) 93/116bpm [272b/km] 77cal
2) 5km - 13:25(2:41/km) 105/119bpm [282b/km] 86cal 3) 1.63km - 6:07(3:45/km) 91/111bpm [341b/km] 25cal Add a comment
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Assembly League # 1
1) 1km - 4:12(4:12/km) 107/122bpm [450b/km] 42cal 399/555W 2) 1km - 4:01(4:01/km) 124/127bpm [498b/km] 49cal 399/527W 3) 1km - 4:25(4:25/km) 129/133bpm [570b/km] 55cal 428/509W 4) 1km - 3:58(3:58/km) 132/136bpm [523b/km] 51cal 401/482W 5) 1km - 3:56(3:56/km) 137/138bpm [539b/km] 52cal 439/527W 6) 0.14km - 36(4:07/km) 138/138bpm [569b/km] 8cal 516/577W Add a comment
1) 5km - 16:09(3:14/km) 89/119bpm [288b/km] 77cal 69/108rpm
2) 5km - 14:21(2:52/km) 100/121bpm [287b/km] 82cal 72/107rpm 3) 2.46km - 7:33(3:04/km) 111/138bpm [340b/km] 53cal 67/94rpm Add a comment
WE Run - social run
1) 1km - 6:10(6:10/km) 115/126bpm [710b/km] 66cal 275/373W 2) 1km - 5:38(5:38/km) 119/124bpm [670b/km] 63cal 292/355W 3) 1km - 5:38(5:38/km) 122/125bpm [687b/km] 62cal 294/353W 4) 1km - 5:42(5:42/km) 125/132bpm [713b/km] 65cal 299/356W 5) 1km - 5:33(5:33/km) 126/131bpm [699b/km] 63cal 304/372W 6) 1km - 5:36(5:36/km) 127/133bpm [710b/km] 63cal 300/389W 7) 0.28km - 1:22(4:52/km) 124/125bpm [604b/km] 15cal 339/408W Add a comment
1) 5km - 14:47(2:57/km) 94/115bpm [278b/km] 80cal
2) 5km - 15:16(3:03/km) 98/126bpm [299b/km] 80cal 3) 2.97km - 10:06(3:24/km) 98/123bpm [333b/km] 49cal Add a comment
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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1) 1.7km - 6:32(3:51/km) 98/113bpm [378b/km] 40cal 53/75rpm
Add a comment
1) 0km - 44:45(0/km) 111/178bpm [INFb/km] 328cal
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1) 5km - 15:06(3:01/km) 92/117bpm [278b/km] 76cal
2) 5km - 14:50(2:58/km) 95/119bpm [282b/km] 73cal 3) 1.68km - 8:08(4:51/km) 91/116bpm [441b/km] 34cal Add a comment
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Mole Valley Trail Running - A really lovely run with Joanna
1) 1km - 6:05(6:05/km) 115/131bpm [699b/km] 63cal 275/343W 2) 1km - 6:09(6:09/km) 139/156bpm [854b/km] 81cal 319/438W 3) 1km - 11:08(11:08/km) 138/161bpm [1536b/km] 123cal 182/739W 4) 1km - 6:57(6:57/km) 133/144bpm [925b/km] 73cal 228/488W 5) 1km - 7:11(7:11/km) 124/141bpm [891b/km] 64cal 186/423W 6) 1km - 7:20(7:20/km) 138/160bpm [1011b/km] 81cal 243/459W 7) 1km - 7:18(7:18/km) 126/143bpm [919b/km] 62cal 183/364W 8) 1km - 7:13(7:13/km) 133/144bpm [960b/km] 76cal 231/369W 9) 1km - 6:20(6:20/km) 132/139bpm [837b/km] 65cal 248/410W 10) 1km - 6:46(6:46/km) 130/137bpm [881b/km] 71cal 257/358W 11) 1km - 9:50(9:50/km) 120/133bpm [1180b/km] 72cal 189/450W 12) 1km - 7:19(7:19/km) 128/137bpm [937b/km] 65cal 209/356W 13) 1km - 8:27(8:27/km) 131/142bpm [1107b/km] 76cal 189/387W 14) 1km - 8:25(8:25/km) 117/139bpm [984b/km] 65cal 156/338W 15) 1km - 6:24(6:24/km) 126/133bpm [807b/km] 72cal 249/392W 16) 1km - 9:39(9:39/km) 104/132bpm [1004b/km] 62cal 142/418W 17) 1km - 9:54(9:54/km) 123/150bpm [1217b/km] 75cal 151/418W 18) 1km - 9:49(9:49/km) 125/149bpm [1227b/km] 76cal 158/357W 19) 1km - 6:11(6:11/km) 144/154bpm [891b/km] 75cal 253/359W 20) 1km - 9:27(9:27/km) 121/144bpm [1144b/km] 62cal 107/297W 21) 1km - 6:16(6:16/km) 143/149bpm [897b/km] 74cal 247/340W 22) 1km - 8:34(8:34/km) 133/148bpm [1139b/km] 77cal 148/375W 23) 0.4km - 4:34(11:22/km) 119/131bpm [1353b/km] 25cal 109/297W 24) 1km - 6:10(6:10/km) 133/143bpm [821b/km] 60cal 227/301W 25) 1km - 6:30(6:30/km) 138/141bpm [897b/km] 68cal 254/337W 26) 1km - 6:37(6:37/km) 129/135bpm [853b/km] 67cal 219/371W 27) 0.98km - 14:39(15:00/km) 129/146bpm [1935b/km] 105cal 80/588W Add a comment
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Morning Run with Vi - battling against the wind!
1) 1km - 5:30(5:30/km) 112/120bpm [617b/km] 59cal 298/422W 2) 1km - 5:23(5:23/km) 122/127bpm [658b/km] 63cal 309/338W 3) 1km - 5:20(5:20/km) 121/122bpm [645b/km] 60cal 298/360W 4) 1km - 5:13(5:13/km) 120/125bpm [626b/km] 57cal 291/327W 5) 1km - 5:20(5:20/km) 118/123bpm [630b/km] 57cal 288/466W 6) 1km - 5:23(5:23/km) 124/127bpm [668b/km] 60cal 302/361W 7) 1km - 5:18(5:18/km) 124/127bpm [656b/km] 59cal 303/337W 8) 1km - 5:21(5:21/km) 126/134bpm [674b/km] 60cal 339/505W 9) 1km - 5:07(5:07/km) 127/135bpm [649b/km] 61cal 330/466W 10) 1km - 5:19(5:19/km) 124/130bpm [659b/km] 63cal 344/424W 11) 1km - 5:31(5:31/km) 125/130bpm [690b/km] 63cal 337/468W 12) 1km - 5:29(5:29/km) 127/129bpm [696b/km] 70cal 360/482W 13) 1km - 6:02(6:02/km) 128/130bpm [771b/km] 66cal 334/434W 14) 1km - 5:45(5:45/km) 125/128bpm [719b/km] 70cal 334/406W 15) 1km - 5:35(5:35/km) 124/127bpm [692b/km] 71cal 313/431W 16) 1km - 5:21(5:21/km) 126/128bpm [674b/km] 67cal 329/376W 17) 0.25km - 1:05(4:22/km) 129/130bpm [564b/km] 16cal 413/551W Add a comment
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1) 5km - 19:17(3:51/km) 86/114bpm [332b/km] 80cal 64/93rpm
2) 5km - 14:24(2:53/km) 93/116bpm [268b/km] 69cal 67/92rpm 3) 2.49km - 8:18(3:20/km) 109/149bpm [363b/km] 56cal 61/86rpm Add a comment
1) 1.69km - 7:06(4:12/km) 91/103bpm [382b/km] 35cal 51/71rpm
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1) 0km - 43:21(0/km) 98/154bpm [INFb/km] 238cal
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1) 5km - 15:59(3:12/km) 79/106bpm [253b/km] 57cal
2) 5km - 17:20(3:28/km) 83/112bpm [288b/km] 62cal 3) 1.61km - 5:34(3:27/km) 76/88bpm [263b/km] 14cal Add a comment
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Jog home
1) 1km - 6:14(6:14/km) 126/137bpm [786b/km] 72cal 277/370W 2) 1km - 5:41(5:41/km) 139/142bpm [790b/km] 73cal 310/380W 3) 0.76km - 4:29(5:56/km) 137/139bpm [813b/km] 54cal 290/357W Add a comment
10 x 300m with 100m jog recoveries
2nd last session before the London Marathon 1) 1.6km - 7:21(4:36/km) 131/154bpm [602b/km] 85cal 337/656W 2) 1.6km - 7:34(4:44/km) 156/170bpm [738b/km] 110cal 321/552W 3) 0.78km - 3:29(4:28/km) 150/160bpm [671b/km] 48cal 328/571W Add a comment
Strides
1) 1.01km - 7:36(7:31/km) 85/108bpm [640b/km] 49cal 176/592W Add a comment
Jog to the track
1) 1km - 4:54(4:54/km) 121/134bpm [592b/km] 56cal 320/406W 2) 1km - 4:45(4:45/km) 130/135bpm [618b/km] 60cal 336/380W 3) 0.53km - 2:37(4:56/km) 134/136bpm [661b/km] 34cal 336/377W Add a comment
1) 5km - 17:24(3:29/km) 71/109bpm [247b/km] 45cal 69/113rpm
2) 5km - 15:23(3:05/km) 86/117bpm [265b/km] 65cal 75/106rpm 3) 2.51km - 8:03(3:12/km) 109/130bpm [350b/km] 57cal 64/94rpm Add a comment
1) 5km - 13:42(2:44/km) 92/119bpm [252b/km] 71cal
2) 5km - 14:08(2:50/km) 106/123bpm [300b/km] 94cal 3) 2.82km - 8:53(3:09/km) 96/110bpm [302b/km] 40cal Add a comment
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1) 5km - 19:25(3:53/km) 83/114bpm [322b/km] 77cal 63/99rpm
2) 5km - 15:30(3:06/km) 96/114bpm [298b/km] 79cal 67/97rpm 3) 2.54km - 8:38(3:25/km) 104/132bpm [354b/km] 53cal 59/86rpm Add a comment
1) 1.67km - 5:45(3:26/km) 100/117bpm [343b/km] 37cal 55/86rpm
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1) 0km - 44:16(0/km) 109/149bpm [INFb/km] 315cal
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Easy recovery with Elaine
1) 1km - 6:16(6:16/km) 110/117bpm [690b/km] 62cal 261/411W 2) 1km - 6:20(6:20/km) 116/122bpm [735b/km] 66cal 266/384W 3) 1km - 6:09(6:09/km) 129/134bpm [794b/km] 74cal 325/515W 4) 1km - 6:04(6:04/km) 126/129bpm [763b/km] 64cal 269/514W 5) 0.85km - 5:11(6:08/km) 117/129bpm [717b/km] 55cal 314/711W 6) 0.03km - 19(9:28/km) 119/120bpm [1127b/km] 3cal 268/309W Add a comment
1) 5km - 16:19(3:16/km) 86/114bpm [281b/km] 72cal
2) 5km - 17:17(3:27/km) 93/124bpm [321b/km] 85cal 3) 1.52km - 5:25(3:34/km) 103/120bpm [368b/km] 32cal Add a comment
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Jog home
1) 1km - 5:42(5:42/km) 109/118bpm [621b/km] 59cal 280/341W 2) 0.76km - 4:11(5:30/km) 119/122bpm [654b/km] 49cal 310/328W Add a comment
Mixed intervals
5 mins, 30s recovery, 5 mins, 2.5 mins recovery, 5 mins, 2 mins recovery, 5 mins, 2 mins recovery + 4 x 2.5 mins off 90s recoveries. 1) 1km - 3:46(3:46/km) 126/142bpm [476b/km] 44cal 438/539W 2) 0.33km - 1:15(3:47/km) 141/141bpm [533b/km] 17cal 446/500W 3) 0.03km - 32(15:38/km) 144/151bpm [2250b/km] 7cal 117/496W 4) 1km - 3:48(3:48/km) 144/146bpm [548b/km] 54cal 448/528W 5) 0.32km - 1:15(3:52/km) 144/144bpm [557b/km] 17cal 420/447W 6) 0.14km - 2:33(18:49/km) 120/155bpm [2259b/km] 18cal 59/408W 7) 1km - 3:46(3:46/km) 141/149bpm [532b/km] 50cal 435/572W 8) 0.34km - 1:16(3:46/km) 144/145bpm [542b/km] 18cal 451/495W 9) 0.06km - 2:00(32:03/km) 126/153bpm [4038b/km] 18cal 38/488W 10) 1km - 3:42(3:42/km) 133/143bpm [493b/km] 47cal 463/519W 11) 0.36km - 1:21(3:44/km) 142/143bpm [530b/km] 18cal 434/474W 12) 0.08km - 2:05(27:00/km) 123/155bpm [3320b/km] 15cal 39/419W 13) 0.68km - 2:32(3:43/km) 131/142bpm [486b/km] 34cal 450/517W 14) 0.07km - 1:30(20:38/km) 124/141bpm [2559b/km] 12cal 51/442W 15) 0.7km - 2:30(3:36/km) 124/134bpm [446b/km] 37cal 463/520W 16) 0.05km - 1:34(31:18/km) 122/134bpm [3820b/km] 11cal 35/479W 17) 0.7km - 2:33(3:38/km) 133/143bpm [484b/km] 34cal 446/514W 18) 0.07km - 1:30(22:52/km) 136/155bpm [3110b/km] 15cal 38/466W 19) 0.7km - 2:32(3:37/km) 123/133bpm [446b/km] 39cal 462/627W 20) 0.01km - 10(11:10/km) 133/134bpm [1486b/km] 2cal 248/487W Add a comment
1) 1km - 5:02(5:02/km) 118/130bpm [594b/km] 58cal 345/406W
2) 1km - 5:01(5:01/km) 110/137bpm [551b/km] 53cal 339/399W 3) 0.86km - 4:03(4:43/km) 123/126bpm [580b/km] 48cal 357/399W Add a comment
1) 5km - 16:20(3:16/km) 95/118bpm [310b/km] 91cal 68/109rpm
2) 5km - 16:41(3:20/km) 101/124bpm [337b/km] 97cal 72/102rpm 3) 2.53km - 9:23(3:43/km) 114/137bpm [423b/km] 69cal 64/94rpm Add a comment
WE Run - Social Run
1) 1km - 5:44(5:44/km) 115/122bpm [659b/km] 61cal 303/415W 2) 1km - 5:27(5:27/km) 121/126bpm [660b/km] 62cal 295/328W 3) 1km - 5:11(5:11/km) 127/130bpm [658b/km] 62cal 313/345W 4) 1km - 5:11(5:11/km) 130/133bpm [674b/km] 64cal 327/426W 5) 1km - 5:17(5:17/km) 129/134bpm [681b/km] 63cal 337/422W 6) 1km - 5:25(5:25/km) 131/136bpm [710b/km] 64cal 338/441W 7) 0.97km - 5:16(5:26/km) 122/134bpm [663b/km] 61cal 306/442W Add a comment
1) 5km - 14:14(2:51/km) 98/123bpm [279b/km] 86cal
2) 5km - 14:29(2:54/km) 103/124bpm [298b/km] 86cal 3) 2.86km - 10:29(3:40/km) 91/131bpm [334b/km] 43cal Add a comment
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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1) 5km - 18:21(3:40/km) 79/124bpm [290b/km] 68cal 65/99rpm
2) 5km - 16:40(3:20/km) 95/126bpm [317b/km] 90cal 70/102rpm 3) 2.53km - 8:17(3:17/km) 110/130bpm [361b/km] 57cal 61/92rpm Add a comment
1) 1.67km - 7:03(4:13/km) 88/108bpm [372b/km] 34cal 55/70rpm
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1) 0km - 41:30(0/km) 99/137bpm [INFb/km] 237cal
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1) 5km - 14:47(2:57/km) 94/116bpm [278b/km] 82cal
2) 5km - 15:05(3:01/km) 98/118bpm [296b/km] 84cal 3) 1.54km - 5:43(3:42/km) 96/120bpm [356b/km] 28cal Add a comment
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Easy run + Charlton Parkrun
1) 1km - 6:12(6:12/km) 120/129bpm [744b/km] 67cal 273/354W 2) 1km - 5:24(5:24/km) 128/134bpm [691b/km] 66cal 314/371W 3) 1km - 4:37(4:37/km) 110/127bpm [508b/km] 43cal 357/522W 4) 1km - 3:59(3:59/km) 118/122bpm [469b/km] 43cal 419/481W 5) 1km - 4:03(4:03/km) 125/131bpm [505b/km] 47cal 436/538W 6) 1km - 3:54(3:54/km) 154/163bpm [599b/km] 57cal 419/487W 7) 1km - 3:54(3:54/km) 162/165bpm [633b/km] 61cal 448/528W 8) 1km - 4:31(4:31/km) 146/170bpm [659b/km] 60cal 368/670W 9) 1km - 4:41(4:41/km) 143/148bpm [671b/km] 62cal 375/408W 10) 0.83km - 4:17(5:11/km) 143/147bpm [741b/km] 55cal 346/396W Add a comment
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Morning Run with Vi
1 hour easy taper session 1) 1km - 5:28(5:28/km) 112/129bpm [613b/km] 59cal 299/429W 2) 1km - 5:32(5:32/km) 127/130bpm [703b/km] 65cal 286/403W 3) 1km - 5:29(5:29/km) 132/137bpm [724b/km] 68cal 299/312W 4) 1km - 5:36(5:36/km) 137/140bpm [766b/km] 69cal 300/321W 5) 1km - 5:37(5:37/km) 133/136bpm [746b/km] 67cal 316/337W 6) 1km - 5:42(5:42/km) 125/132bpm [712b/km] 63cal 332/370W 7) 1km - 5:44(5:44/km) 128/132bpm [733b/km] 63cal 294/360W 8) 1km - 5:15(5:15/km) 124/125bpm [650b/km] 63cal 304/325W 9) 1km - 5:41(5:41/km) 123/125bpm [699b/km] 69cal 303/350W 10) 1km - 5:32(5:32/km) 122/127bpm [675b/km] 68cal 306/340W 11) 1km - 5:37(5:37/km) 128/131bpm [720b/km] 66cal 306/369W 12) 0.9km - 5:07(5:40/km) 124/131bpm [704b/km] 61cal 296/325W Add a comment
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1) 1.76km - 9:57(5:39/km) 98/112bpm [554b/km] 61cal 51/69rpm
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1) 0km - 43:16(0/km) 100/142bpm [INFb/km] 255cal
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1) 5km - 15:22(3:04/km) 95/118bpm [292b/km] 89cal
2) 5km - 15:23(3:05/km) 97/121bpm [298b/km] 81cal 3) 1.54km - 5:48(3:46/km) 90/115bpm [339b/km] 25cal Add a comment
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Jog home
1) 1km - 6:17(6:17/km) 107/124bpm [672b/km] 65cal 271/347W 2) 1km - 5:32(5:32/km) 120/124bpm [664b/km] 64cal 306/373W 3) 0.78km - 4:18(5:29/km) 121/129bpm [664b/km] 49cal 306/385W Add a comment
10 x 200m with 200m jog recoveries
Last pre-marathon track session 1) 1.6km - 8:03(5:02/km) 120/131bpm [604b/km] 88cal 325/682W 2) 1.6km - 8:29(5:18/km) 122/136bpm [647b/km] 94cal 305/641W 3) 0.62km - 2:51(4:35/km) 124/129bpm [569b/km] 33cal 340/688W Add a comment
Strides
1) 1.04km - 8:24(8:05/km) 103/121bpm [833b/km] 61cal 170/566W Add a comment
Jog to the track
1) 1km - 4:49(4:49/km) 130/144bpm [626b/km] 61cal 331/395W 2) 1km - 4:47(4:47/km) 142/145bpm [680b/km] 66cal 324/351W 3) 0.57km - 2:49(4:56/km) 136/138bpm [672b/km] 38cal 324/351W Add a comment
1) 5km - 19:04(3:49/km) 76/106bpm [290b/km] 59cal 68/107rpm
2) 5km - 17:15(3:27/km) 91/112bpm [314b/km] 82cal 72/102rpm 3) 2.46km - 7:22(3:00/km) 108/120bpm [323b/km] 52cal 65/91rpm Add a comment
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1) 1.7km - 7:03(4:09/km) 91/114bpm [378b/km] 37cal 55/85rpm
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1) 0km - 45:53(0/km) 92/127bpm [INFb/km] 220cal
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1) 5km - 15:00(3:00/km) 88/112bpm [264b/km] 70cal
2) 5km - 14:37(2:55/km) 96/125bpm [281b/km] 79cal 3) 1.52km - 6:03(3:59/km) 79/99bpm [315b/km] 18cal Add a comment
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1) 5km - 17:05(3:25/km) 94/122bpm [321b/km] 93cal 66/106rpm
2) 5km - 15:12(3:02/km) 104/126bpm [316b/km] 100cal 73/104rpm 3) 2.5km - 8:37(3:27/km) 109/140bpm [375b/km] 59cal 62/88rpm Add a comment
WE Run - Easy Social Run
1) 1km - 6:24(6:24/km) 112/120bpm [717b/km] 65cal 283/389W 2) 1km - 5:36(5:36/km) 118/128bpm [661b/km] 64cal 288/540W 3) 1km - 6:03(6:03/km) 119/127bpm [721b/km] 67cal 279/383W 4) 1km - 6:14(6:14/km) 118/122bpm [736b/km] 66cal 271/299W 5) 1km - 6:18(6:18/km) 123/130bpm [774b/km] 69cal 288/378W 6) 1km - 5:27(5:27/km) 124/130bpm [675b/km] 62cal 287/400W 7) 0.11km - 35(5:28/km) 129/130bpm [704b/km] 7cal 317/334W Add a comment
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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1) 5km - 18:01(3:36/km) 95/120bpm [342b/km] 103cal 64/99rpm
2) 5km - 16:14(3:15/km) 96/119bpm [312b/km] 88cal 74/106rpm 3) 2.65km - 9:04(3:26/km) 108/125bpm [370b/km] 61cal 65/80rpm Add a comment
1) 5km - 15:19(3:04/km) 93/119bpm [285b/km] 85cal
2) 5km - 14:10(2:50/km) 100/127bpm [283b/km] 85cal 3) 3.01km - 10:37(3:31/km) 95/118bpm [334b/km] 51cal Add a comment
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1) 1km - 5:37(5:37/km) 113/124bpm [635b/km] 62cal 309/386W
2) 1km - 5:05(5:05/km) 130/139bpm [660b/km] 66cal 337/389W 3) 1km - 4:49(4:49/km) 131/137bpm [631b/km] 61cal 341/475W 4) 1km - 4:38(4:38/km) 138/141bpm [640b/km] 63cal 358/437W 5) 1km - 4:36(4:36/km) 144/147bpm [663b/km] 65cal 363/424W 6) 1km - 4:37(4:37/km) 143/147bpm [660b/km] 63cal 359/417W 7) 1km - 4:20(4:20/km) 148/157bpm [642b/km] 62cal 392/501W 8) 1km - 4:52(4:52/km) 132/160bpm [642b/km] 63cal 342/496W 9) 1km - 5:22(5:22/km) 130/140bpm [697b/km] 64cal 303/378W 10) 0.41km - 2:10(5:18/km) 129/133bpm [685b/km] 28cal 307/341W Add a comment
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1) 1km - 4:10(4:10/km) 133/143bpm [555b/km] 56cal 402/496W
2) 1km - 4:03(4:03/km) 144/148bpm [583b/km] 59cal 416/444W 3) 1km - 4:06(4:06/km) 143/145bpm [587b/km] 60cal 406/485W 4) 1km - 4:03(4:03/km) 144/155bpm [583b/km] 58cal 402/428W 5) 1km - 3:58(3:58/km) 150/155bpm [594b/km] 59cal 376/420W 6) 1km - 4:01(4:01/km) 150/155bpm [601b/km] 59cal 405/495W 7) 1km - 4:07(4:07/km) 151/156bpm [622b/km] 62cal 394/452W 8) 1km - 4:10(4:10/km) 155/157bpm [646b/km] 63cal 395/439W 9) 1km - 4:11(4:11/km) 153/156bpm [640b/km] 63cal 398/442W 10) 1km - 4:12(4:12/km) 155/156bpm [651b/km] 63cal 403/418W 11) 1km - 4:12(4:12/km) 155/157bpm [651b/km] 63cal 391/432W 12) 1km - 4:13(4:13/km) 153/157bpm [645b/km] 62cal 401/459W 13) 1km - 4:13(4:13/km) 154/157bpm [648b/km] 62cal 399/474W 14) 1km - 4:18(4:18/km) 151/153bpm [650b/km] 62cal 377/398W 15) 1km - 4:19(4:19/km) 152/154bpm [657b/km] 62cal 391/455W 16) 1km - 4:11(4:11/km) 152/154bpm [635b/km] 60cal 396/424W 17) 1km - 4:19(4:19/km) 153/155bpm [659b/km] 62cal 393/462W 18) 1km - 4:13(4:13/km) 152/154bpm [641b/km] 61cal 387/428W 19) 1km - 4:18(4:18/km) 153/155bpm [658b/km] 62cal 387/417W 20) 1km - 4:22(4:22/km) 155/157bpm [677b/km] 64cal 400/487W 21) 1km - 4:18(4:18/km) 158/168bpm [679b/km] 63cal 392/448W 22) 1km - 4:18(4:18/km) 155/156bpm [665b/km] 62cal 391/454W 23) 1km - 4:18(4:18/km) 154/156bpm [662b/km] 61cal 381/429W 24) 1km - 4:17(4:17/km) 154/155bpm [659b/km] 62cal 383/413W 25) 1km - 4:11(4:11/km) 156/159bpm [651b/km] 60cal 402/541W 26) 1km - 4:23(4:23/km) 156/160bpm [685b/km] 62cal 378/424W 27) 1km - 4:20(4:20/km) 154/158bpm [666b/km] 63cal 384/424W 28) 1km - 4:25(4:25/km) 155/156bpm [685b/km] 62cal 378/461W 29) 1km - 4:34(4:34/km) 154/157bpm [704b/km] 65cal 381/501W 30) 1km - 4:22(4:22/km) 147/152bpm [642b/km] 69cal 412/568W 31) 1km - 4:16(4:16/km) 143/148bpm [611b/km] 63cal 394/608W 32) 1km - 4:32(4:32/km) 152/155bpm [690b/km] 65cal 367/550W 33) 1km - 4:33(4:33/km) 153/155bpm [697b/km] 63cal 363/404W 34) 1km - 4:35(4:35/km) 152/155bpm [697b/km] 65cal 368/411W 35) 1km - 4:40(4:40/km) 152/155bpm [709b/km] 64cal 359/379W 36) 1km - 4:45(4:45/km) 151/153bpm [718b/km] 66cal 351/400W 37) 1km - 4:50(4:50/km) 150/152bpm [724b/km] 67cal 352/414W 38) 1km - 4:40(4:40/km) 152/153bpm [708b/km] 64cal 354/409W 39) 1km - 4:45(4:45/km) 150/151bpm [713b/km] 65cal 346/507W 40) 1km - 5:10(5:10/km) 146/149bpm [755b/km] 66cal 319/418W 41) 1km - 4:59(4:59/km) 147/149bpm [734b/km] 68cal 330/409W 42) 1km - 4:58(4:58/km) 148/150bpm [734b/km] 68cal 339/375W 43) 0.83km - 4:08(4:58/km) 149/152bpm [739b/km] 56cal 339/360W Add a comment
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1) 5km - 19:00(3:48/km) 87/110bpm [331b/km] 91cal 62/98rpm
2) 5km - 13:25(2:41/km) 102/125bpm [274b/km] 87cal 69/96rpm 3) 2.52km - 8:19(3:18/km) 111/131bpm [366b/km] 62cal 60/85rpm Add a comment
1) 1.69km - 7:20(4:21/km) 93/109bpm [405b/km] 42cal 52/73rpm
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1) 0km - 43:38(0/km) 100/173bpm [INFb/km] 264cal
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1) 5km - 15:37(3:07/km) 90/109bpm [281b/km] 81cal
2) 5km - 16:06(3:13/km) 98/113bpm [315b/km] 91cal 3) 1.53km - 5:22(3:30/km) 95/104bpm [333b/km] 26cal Add a comment
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1) 5km - 18:43(3:45/km) 88/121bpm [329b/km] 95cal 68/100rpm
2) 5km - 14:38(2:56/km) 110/130bpm [322b/km] 115cal 74/106rpm 3) 2.62km - 7:45(2:58/km) 120/147bpm [356b/km] 69cal 64/89rpm Add a comment
1) 5km - 15:34(3:07/km) 95/119bpm [296b/km] 95cal
2) 5km - 15:20(3:04/km) 109/128bpm [334b/km] 119cal 3) 2.96km - 9:44(3:17/km) 104/122bpm [342b/km] 56cal Add a comment
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