Funky Chicken

Last on at 11am, 12th Oct 2024

M45 Greater London

Cape Hunting Dog (64)

FETCH SUPPORTER

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STATUS Throwing caution to the wind, but being careful in case I turn my umbrella inside out.

FERC

Races
170
Miles
6855
Miles
0
Miles
1983
Miles
2171
WAVA
67.37%
Mile
5:52
5k
20:12
5M
33:38
10k
42:19
10M
1:09:24
Half
1:33:50
20M
2:39:58
Mara
3:38:03

About Me
Started running 2011 but lost a lot of impetus from 2017-2019 following a string of injuries. In 2024, feeling like I might have regained some of my previous form. Main targets: sub-20 min 5k sub-90 min Half Silver (70) WAVA standard over three distances Show More...

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Recent Blogs
Switching up the distances	17th Sep
Big Half 2024 - a special kind of torture	Sep 2024
Silver linings	Aug 2024
HM training weeks 9-12 – ups and downs	Aug 2024
Bedford Autodrome 20 race report	Aug 2024

My parkrun
No parkrun selected

Recent Training
12th Oct	Medium Long Run	12mi	1:40:36
11th Oct	General	2.5mi	48:56
10th Oct	General	3.5mi	1:03:35
9th Oct	Tempo	7mi	56:37
8th Oct	General	1.3mi	24:07

Planned Races	Show more
Stevenage Marathon	20th Oct
Olympic Park 5k & 10k	16th Nov
Perivale 5	1st Dec
London Ten	15th Dec
QE OLYMPIC PARK 10K	11th Jan

12 Month Benchmarks	Run	Bike
Mile	6:37	2:58
5k	20:56	12:27
5mi	35:07	21:01
10k	44:49	27:11
10mi	1:19:22	45:06
Half	1:47:01	59:03
20mi	2:57:19	1:33:02

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 1200

Recent Threads
The sub 3.30 marathon thread
Fantasy Premier League
Rundle
New Fetch Game: Hide and Seek
Meralgia paresthetica
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Buddies (10)

Followers (7)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
1mi	6					5:56 66.14	5:52 67.37				6:53 59.57				5:52 5:52/mi	67.37
4.3km	1						17:11 65.96								17:11 6:30/mi	65.96
5km	70	23:01 56.73	21:20 61.21	20:35 63.86	20:18 65.69	21:00 63.97	20:12 66.50		24:14 56.26	28:03 48.96	22:17 62.57	25:35 54.92	21:25 66.62	21:13 67.25	20:12 6:30/mi	67.25
8km	8		39:53 53.34	42:23 50.19	36:45 58.21		39:23 55.06								36:45 7:24/mi	58.21
5mi	19	38:30 55.30	35:48 59.75	36:05 59.28	33:38 64.35	37:16 58.50	35:20 61.70				38:08 59.43				33:38 6:44/mi	64.35
10km	24	49:40 53.64	45:08 59.27	44:51 59.64	42:19 63.88	43:32 62.09	43:17 62.85	46:42 58.67			47:04 60.08			43:39 66.93	42:19 6:49/mi	66.93
10mi	10		1:15:44 58.38	1:16:48 57.56	1:15:51 58.54	1:11:04 62.81	1:09:24 64.71								1:09:24 6:56/mi	64.71
13.1mi	17		1:42:29 57.08	1:39:26 58.89	1:35:56 61.54	1:33:50 62.92								1:39:10 64.40	1:33:50 7:10/mi	64.40
17mi	1					2:15:17 57.64									2:15:17 7:57/mi	57.64
20mi	4				2:43:11 56.89	2:41:04 57.64								2:39:58 62.24	2:39:58 8:00/mi	62.24
26.2mi	4			3:54:59 52.41	3:38:03 56.77	3:38:38 56.62									3:38:03 8:19/mi	56.77

Date	Planned Races			Distance
5 May	Milton Keynes Marathon			26.2mi
23 Mar	Hampton Court Palace Half Marathon Confirmed			13.1mi
9 Mar	Kingston Breakfast Run 16mile			16mi
2 Feb	RunThrough Victoria Park Half Confirmed			13.1mi
19 Jan	Benfleet 15			15mi
11 Jan	QE OLYMPIC PARK 10K Confirmed			10km
15 Dec	London Ten Confirmed			10km
1 Dec	Perivale 5			5mi
16 Nov	Olympic Park 5k & 10k Confirmed			5km
20 Oct	Stevenage Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
1 Sep	The Big Half SB	1:39:10	64.40	13.1mi
24 Aug	Bournemouth parkrun	21:27	67.04	5km
17 Aug	RunThrough Battersea Park 10k SB	43:39	66.93	10km
4 Aug	RUNNING GP BEDFORD AUTODROME 20 PB	2:39:58	62.24	20mi
27 Jul	Medina I.O.W. parkrun	22:33	63.27	5km
6 Jul	F’Laps	16mi		24hr
30 Jun	Race The Neighbours	45:35	63.57	10km
16 Jun	FINSBURY PARK Half	1:41:32	62.36	13.1mi
20 Apr	Lordship Recreation Ground parkrun SB	21:13	67.25	5km
13 Apr	Lordship Recreation Ground parkrun	21:39	65.90	5km
23 Mar	Lordship Recreation Ground parkrun	21:21	66.83	5km
2023		Result	WAVA	Distance
23 Dec	Woking parkrun	24:58	57.15	5km
7 Oct	The Doctor K Cup SB	21:25	66.62	5km
7 Oct	Lordship Recreation Ground parkrun	21:42	65.75	5km
30 Sep	Oak Hill parkrun	22:15	64.13	5km
23 Sep	Lordship Recreation Ground parkrun	22:09	64.42	5km
10 Sep	London to Brighton Cycle Ride	6:27:34		55mi
2 Sep	Lordship Recreation Ground parkrun	22:36	63.13	5km
26 Aug	Southend parkrun	22:49	62.53	5km
17 Jun	Westmill parkrun	23:12	61.03	5km
3 Jun	Southend parkrun	22:46	62.19	5km
6 May	Ally Pally parkrun	22:09	63.92	5km
29 Apr	Lordship Recreation Ground parkrun	22:09	63.92	5km
8 Apr	Bournemouth parkrun	22:42	62.37	5km
18 Mar	Lymington Woodside parkrun	24:37	57.51	5km
4 Feb	Southend parkrun	23:33	60.12	5km
2022		Result	WAVA	Distance
30 Jul	Southend parkrun SB	25:35	54.92	5km
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	6:53	59.57	1mi
28 Nov	Cheddleton Virtual 10k SB	47:04	60.08	10km
17 Oct	The Doctor K Cup SB	22:17	62.57	5km
19 Sep	Victoria Park Open 5 SB	38:08	59.43	5mi
2019		Result	WAVA	Distance
25 May	Exmouth parkrun SB	28:03	48.96	5km
2018		Result	WAVA	Distance
26 May	Margate parkrun SB	24:14	56.26	5km
2017		Result	WAVA	Distance
21 May	Hornsey YMCA Crouch End 10k SB	46:42	58.67	10km
2016		Result	WAVA	Distance
6 Aug	Ally Pally parkrun	23:14	58.24	5km
25 Jul	Sri Chinmoy Battersea Relays	6:05	64.97	1mi
20 Jul	Golden Stag Mile	6:06	64.79	1mi
19 Jun	City of London Mile PB	5:52	67.37	1mi
4 Jun	Whitstable parkrun	21:03	63.81	5km
29 May	Westminster Mile	5:53	67.18	1mi
15 May	Hornsey YMCA Crouch End 10k	44:23	61.29	10km
17 Apr	Thames Towpath 10 PB	1:09:24	64.71	10mi
3 Apr	Regent's Park 10k Summer Series #1 SB	43:17	62.85	10km
28 Mar	Beaconsfield 5 SB	35:20	61.70	5mi
20 Mar	SEAA 12/6 stage road relays - short leg PB	17:11	65.96	4.25km
5 Mar	Hackney Marshes parkrun PB	20:12	66.50	5km
27 Feb	English National XC Championships (Men)	1:02:37	52.66	12km
20 Feb	Finsbury parkrun	21:19	63.02	5km
13 Feb	Met League XC: Alexandra Palace - Senior Men SB	39:23	55.06	8km
17 Jan	Sunday League XC #4 Watford	44:35	59.88	6.1mi
9 Jan	Middlesex XC Champs - Men	54:33	60.45	12km
1 Jan	Ally Pally parkrun	20:53	64.32	5km
2015		Result	WAVA	Distance
25 Dec	Finsbury parkrun SB	21:00	63.97	5km
6 Dec	Sunday League XC #3 Willian	36:34	59.62	5mi
28 Nov	Fraternity and Sorority Cup SB	37:16	58.50	5mi
14 Nov	London cross country championships	49:51	54.57	10km
7 Nov	Met League 2 - Stevenage	46:11	47.21	5mi
31 Oct	Ally Pally parkrun	23:55	56.17	5km
18 Oct	Sunday League XC #1 Cheshunt	37:16	58.50	5mi
10 Oct	Met League XC: Claybury - Senior Men	39:00	55.60	8km
3 Oct	Ally Pally parkrun	25:43	52.23	5km
14 Jul	London Heathside Club 5k Handicap	21:57	60.75	5km
11 Jul	Brockenhurst parkrun	21:27	62.17	5km
4 Jul	Southend parkrun	21:17	62.66	5km
20 Jun	Ally Pally parkrun	21:40	61.55	5km
14 Jun	City of London Mile SB	5:56	66.14	1mi
31 May	Edinburgh Marathon			26.2mi
4 May	Milton Keynes Marathon SB	3:38:38	56.62	26.2mi
19 Apr	Thames Towpath 10	1:14:31	59.90	10mi
22 Mar	Brentwood Half Marathon PB	1:33:50	62.92	13.1mi
8 Mar	Finchley 20 SB	2:41:04	57.64	20mi
22 Feb	Gade Valley Harriers VLM Training run #2 PB	2:15:17	57.64	17mi
15 Feb	Cross Country League Royston	42:45	54.79	5.4mi
7 Feb	Met League XC: Wormwood Scrubs - Senior Men	34:44	61.98	8km
1 Feb	Watford Half Marathon	1:38:15	60.09	13.1mi
18 Jan	Fred Hughes 10 SB	1:11:04	62.81	10mi
11 Jan	Cross Country League Trent Park	37:04	58.39	5mi
1 Jan	Serpentine New Year's Day 10K SB	43:32	62.09	10km
2014		Result	WAVA	Distance
7 Dec	Perivale 5 PB	33:38	64.35	5mi
29 Nov	Self Transcendence 10K PB	42:19	63.88	10km
23 Nov	Cross Country League Grovelands	38:44	55.88	5mi
8 Nov	Met League XC: Stevenage - Senior Men	35:55	59.94	8km
26 Oct	Cross Country League Cheshunt	35:11	61.52	5mi
19 Oct	Abingdon Marathon PB	3:38:03	56.77	26.2mi
28 Sep	Ealing Half Marathon SB	1:35:56	61.54	13.1mi
20 Sep	Southend parkrun	24:13	55.07	5km
7 Sep	South Cheshire 20 SB	2:43:11	56.89	20mi
30 Aug	Hackney Marshes parkrun SB	20:18	65.69	5km
17 Aug	Burnham Beeches Half Marathon	1:40:32	58.72	13.1mi
13 Jul	New Forest 10	1:16:41	57.90	10mi
8 Jun	Southend Half Marathon	1:45:19	55.77	13.1mi
18 May	Hornsey YMCA Crouch End 10k	46:44	57.51	10km
3 May	Battersea Park Self-Transcendence 10k	44:16	60.72	10km
26 Apr	Longrunmeadow parkrun	22:34	58.67	5km
6 Apr	Brighton Marathon	3:52:31	52.97	26.2mi
9 Mar	Finchley 20	2:53:10	53.34	20mi
8 Feb	Met League XC: Wormwood Scrubs - Senior Men PB	36:45	58.21	8km
19 Jan	Fred Hughes 10 SB	1:15:51	58.54	10mi
11 Jan	Met League XC: Horsenden Hill - Senior Men	49:43	43.03	8km
1 Jan	Serpentine New Year's Day 10K	47:53	56.13	10km
2013		Result	WAVA	Distance
8 Dec	Cross Country League Trent Park	37:33	57.28	5mi
9 Nov	Brandon Country Park parkrun	21:46	60.82	5km
3 Nov	Stevenage Half Marathon	1:39:45	58.89	13.1mi
27 Oct	Cross Country League 1 Cheshunt	38:43	55.55	5mi
22 Sep	New Forest Marathon SB	3:54:59	52.41	26.2mi
7 Sep	Middlesex 10K Championship	45:05	59.62	10km
24 Aug	Southend parkrun	21:45	60.87	5km
18 Aug	Burnham Beeches Half Marathon	1:48:35	54.10	13.1mi
21 Jul	Olympic Park Anniversary Run	37:16	57.40	5mi
23 Jun	Hampstead 10k	45:38	58.62	10km
27 May	Vitality London 10,000	44:59	59.47	10km
19 May	Hornsey YMCA Crouch End 10k	45:32	58.75	10km
5 May	Ranelagh Richmond Half Marathon	1:39:56	58.53	13.1mi
14 Apr	Thames Towpath 10 SB	1:16:48	57.56	10mi
6 Apr	Victoria Park Open 5 SB	36:05	59.28	5mi
16 Mar	Finsbury parkrun	22:24	58.68	5km
3 Mar	Bath Half SB	1:39:26	58.83	13.1mi
17 Feb	Cross Country League 5 Watford	48:03	54.63	6.1mi
9 Feb	Metropolitan League (Men): Northwood SB	42:23	50.19	8km
3 Feb	Watford Half Marathon	1:42:58	56.81	13.1mi
5 Jan	Hackney Marshes parkrun SB	20:35	63.86	5km
1 Jan	Serpentine New Year's Day 10K SB	44:51	59.64	10km
2012		Result	WAVA	Distance
22 Dec	Finsbury parkrun	21:50	60.20	5km
15 Dec	Metropolitan League (Men): Alexandra Palace SB	39:53	53.34	8km
9 Dec	Cross Country League 3 St Albans	43:35	49.08	5mi
2 Dec	Perivale 5 SB	35:48	59.75	5mi
25 Nov	Cross Country League 2 Grovelands	41:43	51.28	5mi
4 Nov	Stevenage Half Marathon	1:48:44	53.80	13.1mi
21 Oct	Cabbage Patch 10	1:17:37	56.96	10mi
29 Sep	Middlesex 10K Championship SB	45:08	59.27	10km
23 Sep	New Forest Half Marathon SB	1:42:29	57.08	13.1mi
15 Sep	Ally Pally parkrun	22:06	59.48	5km
8 Sep	Self Transcendence 10M SB	1:15:44	58.38	10mi
1 Sep	Finsbury parkrun #140	21:55	59.97	5km
25 Aug	Ally Pally parkrun	22:31	58.38	5km
19 Aug	Burnham Beeches Half Marathon	1:55:45	50.54	13.1mi
11 Aug	Newcastle parkrun	21:58	59.84	5km
4 Aug	Sheffield Hallam Parkrun	21:39	60.31	5km
28 Jul	Grovelands parkrun	22:02	59.26	5km
21 Jul	Pymmes parkrun	22:20	58.47	5km
12 Jul	London Heathside Club 5k Handicap	22:47	57.31	5km
8 Jul	Run The River	36:42	58.02	5mi
1 Jul	Regent's Park 10k Summer Series #4	46:09	57.73	10km
24 Jun	Hampstead 10k	48:42	54.71	10km
17 Jun	Stortford 10	1:23:52	52.52	10mi
9 Jun	Finsbury parkrun	22:43	57.48	5km
26 May	Finsbury parkrun	24:00	54.41	5km
20 May	Hornsey YMCA Crouch End 10k	48:35	54.84	10km
14 May	Self Transcendence 5k	22:33	57.91	5km
12 May	Killerton Parkrun	23:20	55.96	5km
5 May	Pymmes parkrun	22:46	57.35	5km
29 Apr	Bracknell Half Marathon	1:48:23	53.79	13.1mi
17 Mar	Ally Pally parkrun	22:06	59.08	5km
10 Mar	Poole parkrun SB	21:20	61.21	5km
4 Mar	Finsbury Park Festival of Running 5km	22:33	57.91	5km
26 Feb	Roding Valley Half Marathon	1:48:32	53.71	13.1mi
18 Feb	Ally Pally parkrun	23:04	56.61	5km
11 Feb	Highbury Fields parkrun	22:23	58.34	5km
28 Jan	Finsbury parkrun	22:35	57.82	5km
22 Jan	Fred Hughes 10	1:19:56	55.10	10mi
1 Jan	Brooks Serpentine New Years Day 10K	47:56	55.58	10km
2011		Result	WAVA	Distance
10 Dec	Ally Pally Parkrun	24:03	54.29	5km
4 Dec	Perivale 5 SB	38:30	55.30	5mi
3 Dec	Cambridge parkrun SB	23:01	56.73	5km
26 Nov	Finsbury parkrun	23:08	56.45	5km
20 Nov	Old Deer Park 10K SB	49:40	53.64	10km
12 Nov	Southwick Country Parkrun #11	23:40	55.17	5km
5 Nov	Finsbury parkrun	23:47	54.90	5km
22 Oct	Finsbury parkrun	24:16	53.81	5km
16 Oct	Stroke Association Resolution 10k	54:03	49.29	10km
8 Oct	Finsbury parkrun	25:07	51.99	5km
27 Aug	Trent Park Handicap	27:46	47.03	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	5	11	67	146	43	51	49	52	16	0	0	440
2024	0	0	0	0	0	0	0	0	0.1	0	0	0	0.1
2024	105	86	106	72	117	155	175	98	169	51	0	0	1136
2024	0	0	26	211	0	0	0	0	0	0	0	0	237
2023	11	11	16	90	92	68	68	65	93	16	18	6	555
2023	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2023	65	35	47	76	46	45	29	21	49	37	30	37	516
2023	0	0	0	0	0	103	366	434	233	222	28	0	1386
2022	0	0	0	0	0	0	0	12	0	7	11	4	34
2022	0	3	0	14	0	0	17	0	0	2	0	0	36
2021	77	33	4	2	0	0	0	4	0	0	0	0	121
2021	90	75	4	15	0	10	0	3	8	7	0	11	224
2020	0	0	0	0	0	19	101	192	203	143	136	87	881
2020	1	4	1	1	31	35	0	33	49	54	73	102	384
2020	0	0	0	0	0	0	0	15	31	51	0	0	97
2019	0	0	0	0	0	4	0	0	0	0	0	0	4
2019	6	0	4	0	10	3	0	9	2	0	3	0	37
2018	0	0	15	0	0	16	0	0	8	0	0	0	39
2018	0	0	0	0	15	7	0	11	3	0	0	0	37
2017	0	0	0	0	0	0	0	0	0	0	7	0	7
2017	0	0	16	47	43	0	0	5	0	0	0	0	110
2017	0	0	0	0	16	74	0	0	0	0	0	0	91
2016	0	0	0	15	10	0	0	0	2	0	0	0	26
2016	34	75	112	50	41	29	14	29	12	6	0	15	416
2015	0	0	0	5	0	6	0	0	0	0	0	0	11
2015	70	82	130	72	73	25	18	8	3	38	55	90	664
2014	0	0	6	6	19	3	0	0	0	0	0	0	33
2014	105	100	73	55	70	105	141	108	121	102	57	32	1069
2013	0	3	0	5	0	3	0	0	0	0	0	0	11
2013	86	91	100	82	87	129	129	133	103	49	34	44	1068
2012	0	0	0	0	0	0	5	4	0	0	0	0	9
2012	74	67	50	48	66	74	83	75	81	40	75	90	822
2012	0	0	0	0	0	27	46	35	37	17	9	0	172
2011	0	0	0	0	0	0	11	50	62	74	73	67	336

Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21
3.9mi, 1:25:14 Walk - General 1) 1mi - 20:15(20:15/mi) 64/81bpm [1296b/mi] 74cal 44/74rpm 2.96/4.34mph 2) 1mi - 24:40(24:40/mi) 63/81bpm [1554b/mi] 44cal 37/80rpm 2.43/3.61mph 3) 1mi - 22:00(22:00/mi) 62/79bpm [1364b/mi] 37cal 42/70rpm 2.73/3.23mph 4) 0.89mi - 18:19(20:41/mi) 66/81bpm [1365b/mi] 38cal 44/80rpm 2.9/3.51mph Add a comment	20.3mi, 3:00:00 Run - Long Run Not feeling great before this one. Nose and throat bunged up since yesterday’s plane journey. The usual aches in both Achilles came and went. Still having to watch my neck and do the exercises regularly. Despite all that, psychologically it didn’t feel as bad towards the end as the last 17-miler I did. Gels at miles 7, 11, 14 and 17. 1) 1mi - 9:22(9:22/mi) 123/136bpm [1151b/mi] 114cal 6.41/6.95mph 2) 1mi - 9:05(9:05/mi) 132/135bpm [1198b/mi] 114cal 6.61/7.14mph 3) 1mi - 9:49(9:49/mi) 130/136bpm [1276b/mi] 115cal 6.11/7.22mph 4) 1mi - 8:40(8:40/mi) 138/160bpm [1197b/mi] 110cal 6.92/8.58mph 5) 1mi - 8:59(8:59/mi) 140/146bpm [1257b/mi] 117cal 6.68/7.72mph 6) 1mi - 8:48(8:48/mi) 142/151bpm [1250b/mi] 116cal 6.82/7.53mph 7) 1mi - 8:58(8:58/mi) 148/156bpm [1326b/mi] 121cal 6.7/7.2mph 8) 1mi - 8:42(8:42/mi) 144/156bpm [1254b/mi] 117cal 6.89/8.6mph 9) 1mi - 8:38(8:38/mi) 139/151bpm [1201b/mi] 109cal 6.94/8.12mph 10) 1mi - 8:46(8:46/mi) 138/147bpm [1209b/mi] 110cal 6.85/7.58mph 11) 1mi - 8:32(8:32/mi) 136/148bpm [1160b/mi] 107cal 7.04/7.33mph 12) 1mi - 8:36(8:36/mi) 142/148bpm [1222b/mi] 109cal 6.97/7.24mph 13) 1mi - 8:42(8:42/mi) 144/151bpm [1252b/mi] 115cal 6.9/7.22mph 14) 1mi - 9:04(9:04/mi) 145/153bpm [1315b/mi] 118cal 6.62/7.43mph 15) 1mi - 8:47(8:47/mi) 143/150bpm [1256b/mi] 113cal 6.83/7.31mph 16) 1mi - 8:47(8:47/mi) 145/151bpm [1273b/mi] 114cal 6.84/7.06mph 17) 1mi - 8:42(8:42/mi) 147/154bpm [1278b/mi] 114cal 6.9/7.51mph 18) 1mi - 9:32(9:32/mi) 144/151bpm [1373b/mi] 116cal 6.29/7.41mph 19) 1mi - 8:37(8:37/mi) 151/158bpm [1301b/mi] 116cal 6.96/7.2mph 20) 1mi - 8:37(8:37/mi) 149/156bpm [1284b/mi] 113cal 6.96/7.26mph 21) 0.28mi - 2:18(8:19/mi) 148/155bpm [1231b/mi] 29cal 7.21/7.26mph Add a comment	-	5mi, 40:14 Run - Tempo Still with cold. Outside of right ankle a bit creaky beforehand but warmed up ok. Decided to aim for 2x miles at TMP then sped up again to make it 3 before easing off again. 30x heel raises on stairs afterwards. Ankle not complaining yet but applying ice anyway. 1) 1mi - 8:59(8:59/mi) 120/146bpm [1077b/mi] 110cal 6.68/7.47mph 2) 1mi - 7:43(7:43/mi) 152/158bpm [1173b/mi] 111cal 7.78/8.52mph 3) 1mi - 7:37(7:37/mi) 160/165bpm [1219b/mi] 112cal 7.87/8.35mph 4) 1mi - 7:43(7:43/mi) 157/165bpm [1211b/mi] 114cal 7.78/9.37mph 5) 1mi - 8:11(8:11/mi) 156/162bpm [1276b/mi] 118cal 7.34/8.22mph 6) 0mi - 1(8:15/mi) 157/157bpm [1297b/mi] 7.26/7.43mph Add a comment	11.4mi, 1:35:00 Run - Medium Long Run Cold much improved. Right ankle better than yesterday - only a few faint niggles. 1) 1mi - 8:59(8:59/mi) 136/152bpm [1222b/mi] 115cal 6.68/7.22mph 2) 1mi - 8:37(8:37/mi) 145/155bpm [1250b/mi] 119cal 6.96/7.43mph 3) 1mi - 8:28(8:28/mi) 152/161bpm [1288b/mi] 121cal 7.08/7.39mph 4) 1mi - 8:13(8:13/mi) 151/158bpm [1241b/mi] 116cal 7.3/7.76mph 5) 1mi - 8:10(8:10/mi) 152/157bpm [1242b/mi] 115cal 7.35/7.78mph 6) 1mi - 8:15(8:15/mi) 154/160bpm [1270b/mi] 118cal 7.27/7.72mph 7) 1mi - 8:14(8:14/mi) 155/162bpm [1276b/mi] 118cal 7.29/7.58mph 8) 1mi - 8:13(8:13/mi) 158/165bpm [1299b/mi] 120cal 7.29/8.14mph 9) 1mi - 8:01(8:01/mi) 156/160bpm [1250b/mi] 116cal 7.49/7.95mph 10) 1mi - 8:08(8:08/mi) 159/166bpm [1292b/mi] 118cal 7.38/7.74mph 11) 1mi - 8:03(8:03/mi) 160/165bpm [1288b/mi] 119cal 7.45/7.95mph 12) 0.44mi - 3:39(8:15/mi) 162/166bpm [1336b/mi] 54cal 7.27/7.87mph Add a comment	1.5mi, 27:34 Walk - General 1) 1mi - 18:01(18:01/mi) 74/85bpm [1333b/mi] 93cal 51/59rpm 3.33/3.76mph 2) 0.51mi - 9:34(18:54/mi) 75/85bpm [1418b/mi] 51cal 49/55rpm 3.17/3.78mph Add a comment	1.3mi, 26:14 Walk - General 1) 1mi - 19:22(19:22/mi) 65/77bpm [1259b/mi] 97cal 46/58rpm 3.1/4.53mph 2) 0.34mi - 6:52(20:16/mi) 71/85bpm [1439b/mi] 34cal 49/55rpm 2.96/3.44mph Add a comment
Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28
19mi, 2:54:59 Run - Long Run Toughest long run yet. Made the route up as I went along and ended up doing quite a bit of climbing. Shorts chafed inside of legs for most of it - didn’t realise how bad until I got in and found a layer of skin removed and blood everywhere. Gels at 7, 11 and 14. 1) 1mi - 9:40(9:40/mi) 120/139bpm [1160b/mi] 120cal 6.21/7.18mph 2) 1mi - 9:13(9:13/mi) 143/156bpm [1318b/mi] 125cal 6.51/7.03mph 3) 1mi - 8:44(8:44/mi) 146/154bpm [1276b/mi] 121cal 6.87/7.6mph 4) 1mi - 8:48(8:48/mi) 144/151bpm [1268b/mi] 122cal 6.81/7.81mph 5) 1mi - 8:56(8:56/mi) 154/162bpm [1376b/mi] 127cal 6.72/7.41mph 6) 1mi - 9:07(9:07/mi) 156/164bpm [1422b/mi] 131cal 6.58/7.58mph 7) 1mi - 8:29(8:29/mi) 144/153bpm [1221b/mi] 109cal 7.07/7.76mph 8) 1mi - 8:45(8:45/mi) 146/150bpm [1277b/mi] 116cal 6.86/7.28mph 9) 1mi - 8:56(8:56/mi) 145/152bpm [1296b/mi] 117cal 6.72/7.2mph 10) 1mi - 9:12(9:12/mi) 144/152bpm [1324b/mi] 118cal 6.53/7.2mph 11) 1mi - 9:13(9:13/mi) 140/146bpm [1291b/mi] 110cal 6.51/6.49mph 12) 1mi - 9:47(9:47/mi) 143/153bpm [1399b/mi] 122cal 6.13/7.16mph 13) 1mi - 9:19(9:19/mi) 145/155bpm [1352b/mi] 120cal 6.44/6.72mph 14) 1mi - 9:15(9:15/mi) 145/153bpm [1341b/mi] 110cal 6.48/6.74mph 15) 1mi - 9:22(9:22/mi) 138/145bpm [1293b/mi] 111cal 6.4/6.64mph 16) 1mi - 9:21(9:21/mi) 141/152bpm [1318b/mi] 115cal 6.42/6.91mph 17) 1mi - 9:20(9:20/mi) 140/147bpm [1306b/mi] 110cal 6.43/7.06mph 18) 1mi - 9:57(9:57/mi) 152/157bpm [1513b/mi] 130cal 6.03/6.55mph 19) 1mi - 9:11(9:11/mi) 144/158bpm [1322b/mi] 104cal 6.53/7.2mph 20) 0.04mi - 24(9:11/mi) 139/141bpm [1276b/mi] 5cal 6.54/6.93mph Add a comment 1.7mi, 40:00 Walk - General Add a comment	-	1.4mi, 24:56 Walk - General 1) 1mi - 17:58(17:58/mi) 73/90bpm [1311b/mi] 115cal 50/58rpm 3.34/4.11mph 2) 0.37mi - 6:59(18:51/mi) 73/82bpm [1376b/mi] 39cal 50/56rpm 3.18/3.57mph Add a comment 6.5mi, 55:00 Run - General Inside right-leg still sore from Sunday - applied Vaseline and wore looser fitting shorts. Only noticed it again after finishing run. Otherwise, right ankle a bit tired but the rest of me seemed fine! 40x heel raises on stairs afterwards. 1) 1mi - 9:02(9:02/mi) 127/141bpm [1148b/mi] 112cal 6.64/7.43mph 2) 1mi - 8:34(8:34/mi) 142/150bpm [1217b/mi] 116cal 7/7.87mph 3) 1mi - 8:25(8:25/mi) 145/157bpm [1220b/mi] 117cal 7.13/7.66mph 4) 1mi - 8:12(8:12/mi) 146/154bpm [1198b/mi] 113cal 7.31/7.93mph 5) 1mi - 8:19(8:19/mi) 149/158bpm [1239b/mi] 116cal 7.21/7.85mph 6) 0.77mi - 6:27(8:19/mi) 149/157bpm [1240b/mi] 90cal 7.21/7.56mph 7) 0.71mi - 6:00(8:24/mi) 153/159bpm [1286b/mi] 86cal 7.14/7.31mph Add a comment	2mi, 34:17 Walk - General 1) 1mi - 16:10(16:10/mi) 77/99bpm [1244b/mi] 76cal 55/63rpm 3.71/4.28mph 2) 1mi - 18:03(18:03/mi) 79/95bpm [1426b/mi] 111cal 52/74rpm 3.32/3.82mph 3) 0.01mi - 4(10:19/mi) 86/87bpm [887b/mi] 5.82/0mph Add a comment	14mi, 1:55:24 Run - Long Run Long run with progression: 4.25mi comfortable pace 4.25mi within c.30 secs of TMP 4.5mi TMP 1mi warm-down Ankle a bit iffy at start but didn't notice it after a while. Muscle above right knee a bit tight around miles 3-6 but also loosened up by the time I got to the miles at TMP. 1) 1mi - 9:08(9:08/mi) 130/145bpm [1187b/mi] 127cal 6.57/7.14mph 2) 1mi - 8:46(8:46/mi) 143/158bpm [1254b/mi] 120cal 6.85/8.14mph 3) 1mi - 8:30(8:30/mi) 147/157bpm [1249b/mi] 120cal 7.06/7.58mph 4) 1mi - 8:36(8:36/mi) 146/153bpm [1255b/mi] 115cal 6.98/7.58mph 5) 0.25mi - 2:14(8:56/mi) 150/155bpm [1340b/mi] 30cal 6.72/7.43mph 6) 1mi - 8:26(8:26/mi) 148/155bpm [1248b/mi] 116cal 7.12/8.1mph 7) 1mi - 8:14(8:14/mi) 149/156bpm [1226b/mi] 116cal 7.29/7.7mph 8) 1mi - 8:07(8:07/mi) 154/159bpm [1251b/mi] 117cal 7.39/8.33mph 9) 1mi - 8:12(8:12/mi) 152/158bpm [1246b/mi] 117cal 7.32/7.87mph 10) 0.25mi - 2:01(8:02/mi) 156/158bpm [1253b/mi] 28cal 7.47/7.64mph 11) 1mi - 7:45(7:45/mi) 160/164bpm [1240b/mi] 115cal 7.74/7.93mph 12) 1mi - 7:42(7:42/mi) 162/166bpm [1247b/mi] 117cal 7.8/7.99mph 13) 1mi - 7:42(7:42/mi) 164/167bpm [1262b/mi] 118cal 7.8/8.06mph 14) 1mi - 7:39(7:39/mi) 166/168bpm [1271b/mi] 118cal 7.84/8.2mph 15) 0.5mi - 3:59(7:58/mi) 164/166bpm [1307b/mi] 60cal 7.53/7.78mph 16) 1mi - 8:23(8:23/mi) 160/166bpm [1341b/mi] 120cal 7.16/7.45mph 17) 0mi - 1(5:28/mi) 166/166bpm [908b/mi] 10.97/7.41mph Add a comment	1.7mi, 40:00 Walk - General Add a comment	9.3mi, 4:05:43 Walk - General 1) 1mi - 32:19(32:19/mi) 80/97bpm [2585b/mi] 154cal 44/80rpm 1.86/3.34mph 2) 1mi - 29:28(29:28/mi) 71/93bpm [2092b/mi] 117cal 36/80rpm 2.04/3.23mph 3) 1mi - 27:55(27:55/mi) 76/97bpm [2122b/mi] 115cal 40/80rpm 2.15/3.11mph 4) 1mi - 24:12(24:12/mi) 71/84bpm [1718b/mi] 112cal 39/80rpm 2.48/3.8mph 5) 1mi - 23:33(23:33/mi) 75/92bpm [1767b/mi] 111cal 43/79rpm 2.55/3.17mph 6) 1mi - 21:26(21:26/mi) 85/108bpm [1822b/mi] 103cal 47/58rpm 2.8/3.63mph 7) 1mi - 23:33(23:33/mi) 80/91bpm [1884b/mi] 108cal 43/96rpm 2.55/3.8mph 8) 1mi - 26:26(26:26/mi) 80/124bpm [2115b/mi] 120cal 42/101rpm 2.27/3.21mph 9) 1mi - 31:27(31:27/mi) 81/115bpm [2548b/mi] 133cal 33/102rpm 1.91/3.36mph 10) 0.25mi - 5:24(21:55/mi) 74/86bpm [1622b/mi] 22cal 47/57rpm 2.74/3.17mph Add a comment
Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5
-	20.3mi, 3:00:01 Run - Long Run Last 20-miler before Stevenage. Bit of a mixed bag. Ankle not too bad throughout. Bit of tightness below the back of the left knee in the last few miles, which felt pretty gruelling, though deliberately included some hills in the later stages, so that could have been a factor. Gels at 7, 11, 14 and 17 miles. 1) 1mi - 9:12(9:12/mi) 124/138bpm [1141b/mi] 112cal 6.52/7.43mph 2) 1mi - 8:58(8:58/mi) 144/154bpm [1292b/mi] 124cal 6.69/7.56mph 3) 1mi - 8:32(8:32/mi) 144/156bpm [1230b/mi] 120cal 7.02/7.43mph 4) 1mi - 8:13(8:13/mi) 152/163bpm [1249b/mi] 119cal 7.3/8.75mph 5) 1mi - 8:44(8:44/mi) 153/159bpm [1336b/mi] 121cal 6.87/7.39mph 6) 1mi - 8:34(8:34/mi) 153/158bpm [1312b/mi] 125cal 7/7.53mph 7) 1mi - 8:49(8:49/mi) 155/161bpm [1367b/mi] 129cal 6.8/7.33mph 8) 1mi - 8:46(8:46/mi) 151/158bpm [1324b/mi] 122cal 6.84/8.12mph 9) 1mi - 8:55(8:55/mi) 150/156bpm [1337b/mi] 116cal 6.73/7.53mph 10) 1mi - 8:46(8:46/mi) 152/159bpm [1332b/mi] 120cal 6.85/7.6mph 11) 1mi - 8:47(8:47/mi) 153/159bpm [1344b/mi] 120cal 6.83/7.66mph 12) 1mi - 8:34(8:34/mi) 152/161bpm [1303b/mi] 122cal 7/7.66mph 13) 1mi - 9:07(9:07/mi) 150/156bpm [1368b/mi] 122cal 6.58/7.28mph 14) 1mi - 8:57(8:57/mi) 149/154bpm [1334b/mi] 116cal 6.7/7.12mph 15) 1mi - 9:36(9:36/mi) 151/157bpm [1448b/mi] 127cal 6.25/7.31mph 16) 1mi - 9:13(9:13/mi) 159/164bpm [1466b/mi] 134cal 6.51/7.18mph 17) 1mi - 9:05(9:05/mi) 156/164bpm [1417b/mi] 126cal 6.61/7.12mph 18) 1mi - 8:53(8:53/mi) 154/159bpm [1367b/mi] 119cal 6.76/7.06mph 19) 1mi - 9:06(9:06/mi) 152/158bpm [1383b/mi] 117cal 6.59/7.2mph 20) 1mi - 8:51(8:51/mi) 153/160bpm [1353b/mi] 113cal 6.78/7.81mph 21) 0.27mi - 2:22(8:41/mi) 144/149bpm [1250b/mi] 23cal 6.91/6.85mph Add a comment	-	6mi, 59:43 Run - Recovery Run Tried to keep heart rate below 130 but managed to average it on the nose. Right ankle was fine around the house yesterday but grumbled as soon as I put my trainers on and left the house - as usual, eased off for most of the run. 1) 1mi - 9:40(9:40/mi) 123/139bpm [1189b/mi] 117cal 6.21/7.2mph 2) 1mi - 9:10(9:10/mi) 132/143bpm [1209b/mi] 116cal 6.55/6.97mph 3) 1mi - 9:47(9:47/mi) 131/143bpm [1281b/mi] 112cal 6.14/6.28mph 4) 1mi - 9:52(9:52/mi) 133/141bpm [1313b/mi] 119cal 6.08/6.85mph 5) 1mi - 10:38(10:38/mi) 133/142bpm [1414b/mi] 126cal 5.65/6.39mph 6) 1mi - 10:35(10:35/mi) 129/140bpm [1366b/mi] 114cal 5.67/6.3mph 7) 0mi - 1(7:20/mi) 126/126bpm [924b/mi] 8.19/5.74mph Add a comment	10mi, 1:20:18 Run - Medium Long Run Medium long run with progression: 2.75mi comfortable pace 2.75mi within c.30 secs of TMP 3.5mi TMP 1mi warm-down Ankle doing its usual thing early on and occasionally throughout but otherwise the rest of me felt pretty strong and I went a bit faster than I'd planned in the early stages, which made the TMP section a bit tougher when I got to it! 1) 1mi - 8:38(8:38/mi) 140/156bpm [1209b/mi] 115cal 6.95/8.01mph 2) 1mi - 8:31(8:31/mi) 154/164bpm [1311b/mi] 123cal 7.05/8.08mph 3) 0.75mi - 6:09(8:12/mi) 148/160bpm [1212b/mi] 86cal 7.32/7.56mph 4) 1mi - 7:50(7:50/mi) 157/167bpm [1229b/mi] 117cal 7.67/8.43mph 5) 1mi - 8:02(8:02/mi) 158/165bpm [1269b/mi] 119cal 7.47/7.91mph 6) 0.75mi - 6:03(8:04/mi) 157/164bpm [1267b/mi] 89cal 7.44/8.14mph 7) 1mi - 7:40(7:40/mi) 163/168bpm [1249b/mi] 119cal 7.83/8.39mph 8) 1mi - 7:48(7:48/mi) 167/175bpm [1304b/mi] 126cal 7.68/8.18mph 9) 1mi - 7:45(7:45/mi) 161/168bpm [1247b/mi] 116cal 7.75/8.66mph 10) 0.5mi - 3:36(7:11/mi) 164/167bpm [1179b/mi] 56cal 8.35/8.6mph 11) 1mi - 8:16(8:16/mi) 160/167bpm [1323b/mi] 122cal 7.26/7.89mph 12) 0mi - 1(7:43/mi) 164/164bpm [1266b/mi] 7.78/7.49mph Add a comment	3mi, 53:53 Walk - General 1) 1mi - 17:52(17:52/mi) 60/86bpm [1072b/mi] 48cal 54/59rpm 3.36/4.24mph 2) 1mi - 18:25(18:25/mi) 68/85bpm [1253b/mi] 44cal 51/105rpm 3.26/4.51mph 3) 0.97mi - 17:36(18:03/mi) 79/90bpm [1426b/mi] 63cal 51/112rpm 3.32/5.26mph Add a comment	5.4mi, 2:22:16 Walk - General 1) 1mi - 25:52(25:52/mi) 80/91bpm [2070b/mi] 133cal 38/76rpm 2.32/4.3mph 2) 1mi - 20:03(20:03/mi) 82/90bpm [1643b/mi] 112cal 46/69rpm 2.99/3.55mph 3) 1mi - 35:12(35:12/mi) 80/95bpm [2816b/mi] 147cal 28/80rpm 1.7/3.74mph 4) 1mi - 28:16(28:16/mi) 78/92bpm [2204b/mi] 129cal 32/84rpm 2.12/3.17mph 5) 1mi - 22:09(22:09/mi) 75/87bpm [1661b/mi] 108cal 41/76rpm 2.71/9.23mph 6) 0.44mi - 10:45(24:30/mi) 72/80bpm [1764b/mi] 45cal 42/53rpm 2.45/2.96mph Add a comment
Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12
-	16.4mi, 2:20:00 Run - Long Run Last long run before the marathon. Wore what I plan to wear on marathon day, and carried the lightweight backpack with 7 gels tucked in various easy to access places. Experimented with gels at miles 3, 6, 9 and 12 - felt like I was going to get lockjaw after that. Will definitely be taking on water at the stations on race day! Ankle a bit iffy at the start, then just a faint ache every now and then throughout. Muscle above right knee felt a bit tight early on. Overall though, felt this was my best long run in the last few weeks. 1) 1mi - 9:28(9:28/mi) 129/143bpm [1221b/mi] 119cal 6.34/6.97mph 2) 1mi - 8:45(8:45/mi) 137/147bpm [1199b/mi] 117cal 6.86/7.39mph 3) 1mi - 8:45(8:45/mi) 147/155bpm [1286b/mi] 122cal 6.86/7.1mph 4) 1mi - 8:35(8:35/mi) 140/154bpm [1201b/mi] 113cal 6.99/7.31mph 5) 1mi - 8:28(8:28/mi) 147/157bpm [1244b/mi] 117cal 7.09/7.66mph 6) 1mi - 8:40(8:40/mi) 155/168bpm [1345b/mi] 128cal 6.92/7.37mph 7) 1mi - 8:17(8:17/mi) 154/168bpm [1277b/mi] 120cal 7.24/7.56mph 8) 1mi - 8:09(8:09/mi) 145/154bpm [1182b/mi] 107cal 7.36/7.56mph 9) 1mi - 8:18(8:18/mi) 149/156bpm [1238b/mi] 115cal 7.22/8.2mph 10) 1mi - 8:29(8:29/mi) 149/156bpm [1265b/mi] 113cal 7.07/8.31mph 11) 1mi - 8:53(8:53/mi) 150/158bpm [1333b/mi] 121cal 6.75/7.6mph 12) 1mi - 8:30(8:30/mi) 150/156bpm [1275b/mi] 116cal 7.06/7.62mph 13) 1mi - 8:29(8:29/mi) 148/160bpm [1256b/mi] 116cal 7.07/7.74mph 14) 1mi - 8:26(8:26/mi) 153/161bpm [1291b/mi] 118cal 7.11/7.74mph 15) 1mi - 8:02(8:02/mi) 153/161bpm [1228b/mi] 112cal 7.48/7.85mph 16) 1mi - 8:13(8:13/mi) 155/159bpm [1273b/mi] 117cal 7.3/8.01mph 17) 0.43mi - 3:32(8:18/mi) 159/173bpm [1319b/mi] 51cal 7.23/8.25mph Add a comment	1.3mi, 24:07 Walk - General 1) 1mi - 17:46(17:46/mi) 89/103bpm [1582b/mi] 120cal 52/58rpm 3.38/4.66mph 2) 0.33mi - 6:21(19:20/mi) 85/93bpm [1643b/mi] 32cal 51/63rpm 3.1/3.42mph Add a comment	7mi, 56:37 Run - Tempo Was aiming for a minimum of 5mi with middle 3 at TMP but ended up extending it and barely reining it in on the warm-down mile. Ankle achy before but fine during. Felt strong otherwise with no other aches or pains. 1) 1mi - 9:03(9:03/mi) 128/143bpm [1158b/mi] 121cal 6.63/7.78mph 2) 1mi - 8:06(8:06/mi) 150/161bpm [1215b/mi] 117cal 7.4/8.06mph 3) 1mi - 7:58(7:58/mi) 147/156bpm [1170b/mi] 112cal 7.54/8.7mph 4) 1mi - 7:43(7:43/mi) 160/166bpm [1235b/mi] 117cal 7.77/8.04mph 5) 1mi - 7:54(7:54/mi) 160/168bpm [1265b/mi] 118cal 7.59/8.16mph 6) 1mi - 7:45(7:45/mi) 160/164bpm [1239b/mi] 116cal 7.75/8.47mph 7) 1mi - 8:07(8:07/mi) 158/166bpm [1282b/mi] 121cal 7.4/8.72mph 8) 0.01mi - 2(4:51/mi) 166/166bpm [806b/mi] 12.36/8.56mph Add a comment	3.5mi, 1:03:35 Walk - General 1) 1mi - 17:43(17:43/mi) 92/115bpm [1629b/mi] 108cal 51/64rpm 3.39/4.28mph 2) 1mi - 18:00(18:00/mi) 84/97bpm [1512b/mi] 109cal 49/61rpm 3.33/4.22mph 3) 1mi - 18:20(18:20/mi) 90/107bpm [1650b/mi] 104cal 51/57rpm 3.27/3.63mph 4) 0.54mi - 9:33(17:39/mi) 93/100bpm [1642b/mi] 62cal 49/56rpm 3.4/4.01mph Add a comment	2.5mi, 48:56 Walk - General 1) 1mi - 17:58(17:58/mi) 87/100bpm [1562b/mi] 110cal 53/57rpm 3.34/3.84mph 2) 1mi - 19:18(19:18/mi) 93/120bpm [1794b/mi] 115cal 48/59rpm 3.11/3.74mph 3) 0.52mi - 11:40(22:36/mi) 87/117bpm [1966b/mi] 66cal 42/72rpm 2.66/3.47mph Add a comment	12mi, 1:40:36 Run - Medium Long Run Took ibuprofen beforehand as back of neck a bit achy again, though fine throughout. Ankle not as noticeably an issue. Muscle above right knee occasionally tightening up but never painful. 1) 1mi - 9:18(9:18/mi) 130/149bpm [1209b/mi] 121cal 6.45/6.85mph 2) 1mi - 8:36(8:36/mi) 140/147bpm [1204b/mi] 117cal 6.97/7.45mph 3) 1mi - 8:19(8:19/mi) 144/150bpm [1198b/mi] 116cal 7.21/7.51mph 4) 1mi - 8:16(8:16/mi) 150/155bpm [1239b/mi] 117cal 7.26/7.66mph 5) 1mi - 8:22(8:22/mi) 154/161bpm [1289b/mi] 122cal 7.17/7.62mph 6) 1mi - 8:18(8:18/mi) 151/159bpm [1253b/mi] 118cal 7.23/7.95mph 7) 1mi - 8:33(8:33/mi) 154/158bpm [1316b/mi] 120cal 7.02/7.18mph 8) 1mi - 8:31(8:31/mi) 155/160bpm [1321b/mi] 118cal 7.04/7.22mph 9) 1mi - 8:24(8:24/mi) 155/161bpm [1301b/mi] 118cal 7.15/7.43mph 10) 1mi - 8:14(8:14/mi) 157/163bpm [1292b/mi] 115cal 7.29/7.6mph 11) 1mi - 8:03(8:03/mi) 160/166bpm [1288b/mi] 118cal 7.45/7.89mph 12) 1mi - 7:41(7:41/mi) 161/169bpm [1236b/mi] 115cal 7.82/8.27mph 13) 0mi - 1(5:38/mi) 160/160bpm [902b/mi] 10.64/8.25mph Add a comment

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