jda

M55 Ayrshire

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Races
70
Miles
15646
Miles
20
Miles
9526
WAVA
81.69%
5k
18:13
10k
37:05
Half
1:21:23
Mara
2:47:15

About Me
Dubious and reluctant mid-life (2011, early 40s) recruit to running, surprised to find it enjoyable! Got my sub-40m 10k at the end of 2013, followed by a sub-3 marathon at Chesterfield in Sept 2014 and then 2:54 in Manchester 2016 (pic above). Further gradual improvement to 2:51 and 2:48 in 2017 and 18, both at Mancs again. A result of accrued experience and gently increasing mileage. Kept chipping away with 2:47 in 2019 and also a 10k PB. After the covid-enforced break in racing, I'm definitely over the hill but hoping to decline gracefully. I won't see any more true PBs but a WAVA target of 82% is now in sight. Hoping I can get older more rapidly than I get slower! Show More...

About Me

Dubious and reluctant mid-life (2011, early 40s) recruit to running, surprised to find it enjoyable!
Got my sub-40m 10k at the end of 2013, followed by a sub-3 marathon at Chesterfield in Sept 2014 and then 2:54 in Manchester 2016 (pic above). Further gradual improvement to 2:51 and 2:48 in 2017 and 18, both at Mancs again. A result of accrued experience and gently increasing mileage. Kept chipping away with 2:47 in 2019 and also a 10k PB.
After the covid-enforced break in racing, I'm definitely over the hill but hoping to decline gracefully. I won't see any more true PBs but a WAVA target of 82% is now in sight. Hoping I can get older more rapidly than I get slower!

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Beer, a curry, a good run, a cat on my lap.

Recent Blogs
Excuses excuses	Feb 2024
That Topic	Nov 2023
Early thoughts on Manchester 2024	Oct 2023
Project sub-3 at 60	Apr 2023
Race review 2022-23	Apr 2023

My parkrun
No parkrun selected

Recent Training
26th Apr	General	9.7mi	30:05
24th Apr	General	5.7mi	49:22
21st Apr	Treadmill	4.4mi	34:21
20th Apr	General	25.7mi	2:24:50
17th Apr	General	11.3mi	36:03

12 Month Benchmarks	Run	Bike
Mile	6:06	1:51
5k	19:23	7:06
5mi	31:51	13:08
10k	40:08	16:21
10mi	1:12:07	26:25
Half	1:40:05	34:52
20mi	2:56:52	1:14:38

Recent Pictures	Show more

Recent Threads
Politics
Sub 3Hr Marathon
Electric car anyone?
Elderly parents or relatives to care for and/or worry about? This is the place for you.
The Sub 3:15 Marathon Thread
The Retirement Thread

Buddies (13)

Followers (12)

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	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	16	19:36 70.60			18:40 76.44	18:46 76.03	18:13 79.56	18:34 78.06	18:20 79.69		18:32 80.10	18:50 79.47		18:13 5:52/mi	80.10
10km	26	40:28 69.32	39:25 72.32	39:24 72.35		39:22 74.22	38:21 76.82	37:16 79.72	37:05 80.44	38:35 77.66	37:52 80.46	39:20 78.04	37:58 80.99	37:05 5:58/mi	80.99
13.1mi	15		1:26:56 71.03	1:28:42 70.20		1:25:41 73.90	1:23:01 76.93	1:21:23 79.15	1:21:55 79.32	1:24:35 77.49		1:23:35 79.83	1:24:08 80.02	1:21:23 6:13/mi	80.02
14.2mi	2							1:32:08 76.20	1:32:01 76.96					1:32:01 6:29/mi	76.96
26.2mi	10		3:06:51 69.29	2:59:46 72.62	3:00:38 72.88	2:54:41 76.00	2:51:46 77.96	2:48:44 80.05	2:47:15 81.46			2:53:15 80.75	2:52:48 81.69	2:47:15 6:23/mi	81.69

2023		Result	WAVA	Distance
6 Aug	Lancaster Riverside 10k	40:14	76.42	10km
2 Jul	Run Harrogate 10K	41:35	73.94	10km
29 May	BOLDERBoulder	40:59	75.02	10km
16 Apr	Manchester Marathon SB	2:52:48	81.69	26.2mi
5 Mar	Haweswater Half Marathon SB	1:24:08	80.02	13.1mi
12 Feb	Lancaster Valentine's 10k SB	37:58	80.99	10km
2022		Result	WAVA	Distance
27 Dec	Ribble Valley 10K	39:24	78.04	10km
29 Oct	Podium 5K SB	18:50	79.47	5km
7 Aug	Lancaster Riverside 10k SB	39:20	77.50	10km
3 Jul	Run Harrogate 10k	41:06	74.16	10km
3 Apr	Manchester Marathon SB	2:53:15	80.75	26.2mi
6 Mar	Haweswater Half Marathon SB	1:23:35	79.83	13.1mi
2021		Result	WAVA	Distance
27 Dec	Ribble Valley 10K	37:53	80.46	10km
12 Dec	Blackburn 10k SB	37:52	79.81	10km
3 Apr	Podium 5k SB	18:32	80.10	5km
2020		Result	WAVA	Distance
1 Mar	Haweswater Half Marathon SB	1:24:35	77.49	13.1mi
2 Feb	Blackburn Winter Warmer SB	38:35	77.66	10km
2019		Result	WAVA	Distance
29 Dec	Ribble Valley 10k	37:15	80.44	10km
15 Dec	Lancaster Christmas 10k	38:22	77.44	10km
20 Oct	Yorkshire Marathon	2:52:52	78.82	26.2mi
7 Sep	GO! Festival Ayr half marathon	1:24:46	76.66	13.1mi
17 Aug	Podium 5k SB	18:20	79.68	5km
7 Apr	Greater Manchester Marathon PB	2:47:15	81.46	26.2mi
9 Mar	Dentdale Run (long) PB	1:32:01	76.96	14.2mi
17 Feb	Great North West Half Marathon SB	1:21:55	79.32	13.1mi
10 Feb	Lancaster Valentine 10k PB	37:05	80.12	10km
2018		Result	WAVA	Distance
30 Dec	Ribble Valley 10k SB	37:16	79.72	10km
15 Dec	3-1-5 Lancaster 10K Series	39:16	75.03	10km
1 Dec	Podium 5k SB	18:34	78.06	5km
24 Jun	Wilmslow Half Marathon	1:25:52	75.02	13.1mi
28 May	Bolder Boulder	40:27	72.83	10km
8 Apr	Greater Manchester Marathon SB	2:48:44	80.05	26.2mi
10 Mar	Dentdale Run SB	1:32:08	76.20	14.2mi
18 Feb	Great North West Half Marathon PB	1:21:23	79.15	13.1mi
11 Feb	Lancaster Valentine 10k	37:33	78.46	10km
2017		Result	WAVA	Distance
31 Dec	Ribble Valley 10K SB	38:21	76.82	10km
26 Dec	Ayr Turkey Trot 5k PB	18:13	79.56	5km
18 Nov	Podium 5k	18:25	78.08	5km
11 Nov	Penrith parkrun	19:22	74.25	5km
28 Oct	Skipton parkrun	20:00	71.90	5km
24 Sep	Hamburg Lauftreff Alstertal	1:29:15	71.56	13.1mi
9 Jul	Leeds 10K, Jane Tomlinson	38:31	75.85	10km
6 May	Skipton parkrun	19:11	74.96	5km
29 Apr	Three Peaks Race	3:54:11	50.49	23.3mi
8 Apr	Skipton parkrun	19:33	73.56	5km
2 Apr	Greater Manchester Marathon SB	2:51:46	77.96	26.2mi
25 Feb	Skipton parkrun	20:41	69.52	5km
19 Feb	Great North West Half Marathon SB	1:23:01	76.93	13.1mi
2016		Result	WAVA	Distance
26 Dec	Worden Park Boxing Day 10k Race SB	39:22	74.22	10km
17 Dec	Crissy Field Parkrun (San Francisco) SB	18:46	76.03	5km
10 Sep	Skipton parkrun	19:58	71.46	5km
16 Jul	Skipton parkrun	20:09	70.81	5km
10 Apr	Greater Manchester Marathon SB	2:54:41	76.00	26.2mi
6 Mar	Haweswater Half Marathon SB	1:25:41	73.90	13.1mi
2015		Result	WAVA	Distance
26 Dec	Ayrodynamic turkey trot fun run SB	18:40	76.44	5km
14 Nov	Tour of Pendle Fell Race		0.00	16.8mi
12 Apr	Vienna City Marathon SB	3:00:38	72.88	26.2mi
2014		Result	WAVA	Distance
14 Sep	Chesterfield Marathon SB	2:59:46	72.62	26.2mi
16 Jul	Lancaster 10k SB	39:24	72.35	10km
18 May	Chester half marathon	1:28:58	69.99	13.1mi
6 Apr	3 Bridges 10k	40:41	70.07	10km
23 Feb	Great North West Half Marathon SB	1:28:42	70.20	13.1mi
2013		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	39:25	72.32	10km
24 Nov	Tsukuba Marathon SB	3:06:51	69.29	26.2mi
20 Oct	Turtle (half) marathon	1:27:45	70.37	13.1mi
27 May	Bolder Boulder	43:42	64.71	10km
21 Apr	Sagami Friendship Marathon (half) SB	1:26:56	71.03	13.1mi
10 Feb	Akabane Half Marathon	1:29:00	69.38	13.1mi
1 Jan	Tamagawa	41:56	67.43	10km
2012		Result	WAVA	Distance
5 Nov	Tokyo UFG 5k SB	19:36	70.60	5km
26 Feb	Tokyo UFG 10k SB	40:28	69.32	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	194	65	56	43	0	0	0	0	0	0	0	0	357
2024	0	105	94	81	0	0	0	0	0	0	0	0	280
2023	0	0	0	0	0.1	0	0.6	3.4	1.4	0	1	1.1	7.5
2023	261	217	256	138	79	55	64	52	38	90	142	147	1538
2023	0	7	0	8	265	51	116	281	284	151	13	0	1175
2022	0	0	0	0	0	0.1	1.5	0	0	0	0.8	0	2.3
2022	218	149	188	92	114	82	104	104	92	96	155	144	1537
2022	145	155	73	33	206	193	234	206	53	169	0	42	1509
2021	7	6	29	27	21	25	8	17	31	50	86	144	448
2021	0	13	0	47	58	109	168	133	363	182	255	157	1485
2020	269	242	194	110	123	97	126	88	88	57	13	6	1413
2020	14	0	38	0	13	42	0	23	253	0	59	0	442
2019	0	0	0	0	1.2	3.9	0	1.6	0	0	0	0	6.6
2019	264	256	230	144	148	50	51	177	227	154	112	230	2043
2019	174	67	30	49	32	192	161	59	39	65	0	0	868
2018	0	0	0	0	0	0	0	3.6	0	0	0	0	3.6
2018	262	243	229	107	144	87	51	80	158	139	130	208	1839
2018	58	40	61	40	43	202	156	181	59	194	67	87	1187
2017	229	207	150	129	75	52	75	47	164	107	132	192	1558
2017	43	0	96	46	145	198	181	121	48	110	96	53	1137
2016	199	186	167	81	81	37	53	60	62	108	144	134	1312
2016	25	56	0	0	61	131	119	138	139	69	154	86	978
2015	134	104	153	65	19	24	52	60	80	61	138	198	1087
2015	0	0	41	28	82	102	44	0	28	0	21	0	346
2014	95	83	83	71	118	185	184	194	101	56	86	72	1329
2014	0	0	0	0	0	0	20	21	41	20	0	0	102
2013	97	75	78	94	52	62	85	93	140	190	151	67	1184
2013	2	0	0	0	0	0	0	0	0	0	0	16	17

Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
5.7mi, 50:07 Run - General 1) 1km - 5:28(5:28/km) 121/131bpm [661b/km] 73cal 361/556W 2) 1km - 5:29(5:29/km) 126/137bpm [691b/km] 77cal 398/556W 3) 1km - 5:08(5:08/km) 117/128bpm [600b/km] 66cal 369/426W 4) 1km - 5:49(5:49/km) 125/132bpm [727b/km] 78cal 385/487W 5) 1km - 5:45(5:45/km) 120/132bpm [691b/km] 73cal 348/498W 6) 1km - 5:31(5:31/km) 122/134bpm [673b/km] 72cal 366/478W 7) 1km - 5:09(5:09/km) 116/126bpm [597b/km] 66cal 338/487W 8) 1km - 5:21(5:21/km) 123/134bpm [659b/km] 71cal 368/456W 9) 1km - 5:18(5:18/km) 118/125bpm [626b/km] 75cal 372/441W 10) 0.2km - 1:09(5:49/km) 118/119bpm [686b/km] 16cal 389/430W Add a comment	3.8mi, 29:40 Run - Treadmill 1) 1km - 5:02(5:02/km) 105/118bpm [528b/km] 48cal 368/379W 2) 1km - 5:06(5:06/km) 115/121bpm [587b/km] 57cal 360/408W 3) 1km - 4:54(4:54/km) 117/123bpm [574b/km] 54cal 377/416W 4) 1km - 4:46(4:46/km) 122/125bpm [581b/km] 56cal 389/393W 5) 1km - 4:46(4:46/km) 123/124bpm [586b/km] 55cal 388/395W 6) 1km - 4:44(4:44/km) 123/125bpm [581b/km] 53cal 390/397W 7) 0.04km - 23(10:27/km) 112/120bpm [1170b/km] 3cal 122/287W Add a comment	3.4mi, 29:42 Run - General 1) 1km - 5:27(5:27/km) 109/127bpm [594b/km] 68cal 363/511W 2) 1km - 5:24(5:24/km) 121/129bpm [653b/km] 74cal 399/559W 3) 1km - 5:39(5:39/km) 110/124bpm [621b/km] 70cal 346/474W 4) 1km - 5:22(5:22/km) 116/122bpm [623b/km] 68cal 371/486W 5) 1km - 5:20(5:20/km) 111/117bpm [592b/km] 64cal 353/391W 6) 0.41km - 2:30(6:10/km) 113/121bpm [697b/km] 30cal 353/425W Add a comment	-	3.1mi, 26:33 Run - General 1) 1km - 5:04(5:04/km) 114/124bpm [578b/km] 67cal 384/491W 2) 1km - 5:14(5:14/km) 124/128bpm [649b/km] 74cal 412/574W 3) 1km - 5:24(5:24/km) 114/127bpm [616b/km] 69cal 337/466W 4) 1km - 5:13(5:13/km) 120/129bpm [627b/km] 69cal 371/472W 5) 1km - 5:24(5:24/km) 113/122bpm [610b/km] 66cal 359/405W 6) 0.04km - 14(6:02/km) 113/113bpm [681b/km] 3cal 389/408W Add a comment	3.1mi, 28:08 Run - General 1) 1km - 5:16(5:16/km) 119/131bpm [627b/km] 70cal 370/515W 2) 1km - 5:39(5:39/km) 119/125bpm [672b/km] 75cal 376/548W 3) 1km - 5:57(5:57/km) 104/117bpm [619b/km] 68cal 344/520W 4) 1km - 5:33(5:33/km) 110/120bpm [611b/km] 67cal 366/467W 5) 0.98km - 5:42(5:48/km) 105/114bpm [610b/km] 65cal 338/478W Add a comment	3.2mi, 28:07 Run - General 1) 1km - 5:18(5:18/km) 122/131bpm [647b/km] 74cal 362/510W 2) 1km - 5:25(5:25/km) 126/131bpm [683b/km] 78cal 391/541W 3) 1km - 5:43(5:43/km) 107/121bpm [612b/km] 69cal 330/537W 4) 1km - 5:28(5:28/km) 111/123bpm [607b/km] 66cal 397/521W 5) 1km - 5:38(5:38/km) 103/113bpm [580b/km] 63cal 362/487W 6) 0.1km - 34(5:55/km) 110/113bpm [651b/km] 7cal 327/357W Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
3.1mi, 27:12 Run - General 1) 1km - 5:05(5:05/km) 114/128bpm [580b/km] 65cal 362/529W 2) 1km - 5:22(5:22/km) 124/133bpm [664b/km] 75cal 396/587W 3) 1km - 5:46(5:46/km) 112/127bpm [647b/km] 71cal 342/494W 4) 1km - 5:28(5:28/km) 120/128bpm [657b/km] 71cal 385/502W 5) 0.98km - 5:31(5:37/km) 114/125bpm [641b/km] 68cal 353/459W Add a comment	9.9mi, 31:08 Bike - General 1) 5km - 9:54(1:59/km) 109/116bpm [216b/km] 121cal 86/92rpm 178/182W 2) 5km - 9:27(1:53/km) 116/119bpm [219b/km] 116cal 91/95rpm 180/182W 3) 5km - 9:39(1:56/km) 116/123bpm [224b/km] 119cal 89/93rpm 180/181W 4) 1km - 2:08(2:08/km) 110/119bpm [234b/km] 21cal 80/88rpm 142/181W Add a comment	4.1mi, 32:50 Run - Treadmill 1) 1km - 5:02(5:02/km) 122/137bpm [613b/km] 65cal 366/396W 2) 1km - 5:08(5:08/km) 141/154bpm [723b/km] 81cal 353/412W 3) 1km - 4:46(4:46/km) 135/153bpm [642b/km] 65cal 387/393W 4) 1km - 4:53(4:53/km) 123/131bpm [600b/km] 54cal 376/421W 5) 1km - 4:44(4:44/km) 129/135bpm [611b/km] 60cal 389/399W 6) 1km - 4:44(4:44/km) 129/132bpm [612b/km] 58cal 390/395W 7) 0.61km - 3:34(5:51/km) 127/133bpm [744b/km] 40cal 308/391W Add a comment	9.7mi, 30:43 Bike - General 1) 5km - 9:48(1:58/km) 106/113bpm [208b/km] 120cal 87/94rpm 179/182W 2) 5km - 9:44(1:57/km) 113/117bpm [220b/km] 120cal 88/91rpm 180/181W 3) 5km - 9:54(1:59/km) 114/118bpm [226b/km] 122cal 86/92rpm 180/182W 4) 0.63km - 1:16(2:01/km) 112/116bpm [225b/km] 13cal 83/87rpm 149/181W Add a comment	-	5.7mi, 51:14 Run - General 1) 1km - 5:09(5:09/km) 111/123bpm [572b/km] 66cal 383/514W 2) 1km - 5:21(5:21/km) 119/129bpm [636b/km] 73cal 399/561W 3) 1km - 5:13(5:13/km) 110/119bpm [574b/km] 65cal 350/412W 4) 1km - 5:54(5:54/km) 120/127bpm [707b/km] 76cal 383/462W 5) 1km - 5:58(5:58/km) 112/126bpm [667b/km] 71cal 366/515W 6) 1km - 5:42(5:42/km) 114/134bpm [649b/km] 72cal 360/465W 7) 1km - 5:24(5:24/km) 107/119bpm [578b/km] 66cal 353/432W 8) 1km - 5:41(5:41/km) 114/127bpm [648b/km] 70cal 363/468W 9) 1km - 5:38(5:38/km) 109/118bpm [614b/km] 72cal 347/395W 10) 0.2km - 1:15(6:06/km) 108/111bpm [659b/km] 16cal 345/412W Add a comment	-
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
14.5mi, 46:44 Bike - General 1) 5km - 9:54(1:59/km) 107/115bpm [212b/km] 115cal 86/93rpm 169/182W 2) 5km - 9:52(1:58/km) 114/120bpm [225b/km] 122cal 86/90rpm 180/183W 3) 5km - 10:06(2:01/km) 115/120bpm [232b/km] 124cal 84/90rpm 180/183W 4) 5km - 10:02(2:00/km) 117/123bpm [235b/km] 123cal 84/92rpm 180/182W 5) 3.29km - 6:49(2:04/km) 115/121bpm [238b/km] 76cal 82/93rpm 161/187W Add a comment	3.9mi, 30:25 Run - Treadmill 1) 1km - 4:55(4:55/km) 115/132bpm [566b/km] 56cal 378/393W 2) 1km - 4:58(4:58/km) 117/125bpm [581b/km] 56cal 370/407W 3) 1km - 4:46(4:46/km) 121/125bpm [576b/km] 57cal 385/391W 4) 1km - 4:46(4:46/km) 124/129bpm [591b/km] 58cal 385/391W 5) 1km - 4:44(4:44/km) 126/130bpm [596b/km] 59cal 387/395W 6) 1km - 4:45(4:45/km) 126/128bpm [599b/km] 57cal 387/394W 7) 0.3km - 1:31(5:05/km) 126/129bpm [640b/km] 18cal 353/394W Add a comment	-	11.3mi, 36:03 Bike - General 1) 5km - 10:00(2:00/km) 107/114bpm [214b/km] 119cal 85/91rpm 173/185W 2) 5km - 9:44(1:57/km) 114/117bpm [222b/km] 120cal 88/94rpm 180/182W 3) 5km - 9:59(2:00/km) 113/116bpm [226b/km] 123cal 85/91rpm 180/182W 4) 3.13km - 6:20(2:01/km) 114/120bpm [230b/km] 77cal 84/93rpm 177/182W Add a comment	-	-	25.7mi, 2:24:50 Bike - General 1) 5km - 18:13(3:39/km) 113/151bpm [412b/km] 217cal 2) 5km - 22:27(4:29/km) 129/145bpm [579b/km] 315cal 3) 5km - 18:39(3:44/km) 108/136bpm [403b/km] 125cal 4) 5km - 10:14(2:03/km) 90/109bpm [184b/km] 36cal 5) 5km - 18:45(3:45/km) 110/147bpm [413b/km] 169cal 6) 5km - 20:56(4:11/km) 125/146bpm [523b/km] 263cal 7) 5km - 16:03(3:13/km) 122/142bpm [392b/km] 172cal 8) 5km - 14:34(2:55/km) 103/144bpm [300b/km] 86cal 9) 1.31km - 4:58(3:48/km) 108/131bpm [410b/km] 33cal Add a comment
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
4.4mi, 34:21 Run - Treadmill 1) 1km - 4:57(4:57/km) 109/120bpm [539b/km] 51cal 376/390W 2) 1km - 4:48(4:48/km) 117/122bpm [561b/km] 55cal 387/393W 3) 1km - 4:57(4:57/km) 117/121bpm [580b/km] 55cal 373/391W 4) 1km - 4:47(4:47/km) 121/123bpm [579b/km] 55cal 386/392W 5) 1km - 4:51(4:51/km) 120/125bpm [582b/km] 53cal 381/412W 6) 1km - 4:44(4:44/km) 124/129bpm [586b/km] 54cal 390/395W 7) 1km - 4:43(4:43/km) 127/129bpm [599b/km] 58cal 390/397W 8) 0.04km - 35(14:38/km) 116/127bpm [1697b/km] 5cal 110/393W Add a comment	-	-	5.7mi, 49:22 Run - General 1) 1km - 5:09(5:09/km) 123/137bpm [634b/km] 73cal 423/552W 2) 1km - 5:20(5:20/km) 130/138bpm [694b/km] 78cal 446/606W 3) 1km - 5:07(5:07/km) 120/131bpm [613b/km] 67cal 408/504W 4) 1km - 5:50(5:50/km) 130/138bpm [758b/km] 82cal 426/515W 5) 1km - 5:45(5:45/km) 126/135bpm [724b/km] 76cal 368/501W 6) 1km - 5:26(5:26/km) 121/134bpm [657b/km] 74cal 339/430W 7) 1km - 5:08(5:08/km) 114/127bpm [585b/km] 69cal 331/443W 8) 1km - 5:20(5:20/km) 122/129bpm [652b/km] 73cal 358/485W 9) 1km - 5:22(5:22/km) 116/125bpm [622b/km] 74cal 345/413W 10) 0.16km - 55(5:47/km) 117/119bpm [677b/km] 13cal 358/404W Add a comment	-	9.7mi, 30:05 Bike - General 1) 5km - 9:50(1:58/km) 107/121bpm [211b/km] 103cal 87/93rpm 150/151W 2) 5km - 9:32(1:54/km) 119/125bpm [227b/km] 117cal 89/93rpm 179/181W 3) 5km - 9:38(1:56/km) 121/125bpm [233b/km] 119cal 88/92rpm 180/182W 4) 0.55km - 1:04(1:57/km) 118/120bpm [230b/km] 13cal 87/89rpm 180/181W Add a comment	-

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