|
Wed 27th Mar
Mar 27
|
Thu 28th Mar
Mar 28
|
Fri 29th Mar
Mar 29
|
Sat 30th Mar
Mar 30
|
Sun 31st Mar
Mar 31
|
Mon 1st Apr
Apr 1
|
Tue 2nd Apr
Apr 2
|
|
-
|
4.1mi ,
38:32
Run - General
1) 2.44km - 15:00(6:08/km) 148/161bpm [908b/km] 183cal 9.77/12.02kmph
2) 0.21km - 1:00(4:47/km) 160/164bpm [766b/km] 13cal 12.54/13.23kmph
3) 0.13km - 1:00(7:39/km) 167/171bpm [1277b/km] 13cal 7.84/12.26kmph
4) 0.23km - 1:00(4:26/km) 174/177bpm [770b/km] 14cal 13.55/13.91kmph
5) 0.13km - 1:00(7:30/km) 168/171bpm [1259b/km] 13cal 8/12.33kmph
6) 0.21km - 1:00(4:39/km) 164/169bpm [764b/km] 13cal 12.89/13.64kmph
7) 0.13km - 1:00(7:55/km) 160/167bpm [1268b/km] 13cal 7.57/12.83kmph
8) 0.22km - 1:00(4:35/km) 169/171bpm [775b/km] 14cal 13.08/13.94kmph
9) 0.13km - 1:00(7:47/km) 166/172bpm [1291b/km] 13cal 7.71/12.16kmph
10) 0.21km - 1:00(4:42/km) 167/173bpm [784b/km] 13cal 12.78/14.24kmph
11) 0.13km - 1:00(7:46/km) 163/168bpm [1265b/km] 13cal 7.73/12.26kmph
12) 0.24km - 1:00(4:12/km) 166/171bpm [699b/km] 13cal 14.26/15.45kmph
13) 0.13km - 1:00(7:29/km) 164/168bpm [1228b/km] 13cal 8.01/13.81kmph
14) 0.23km - 1:00(4:20/km) 172/175bpm [746b/km] 14cal 13.83/14.68kmph
15) 0.12km - 1:00(8:22/km) 164/169bpm [1373b/km] 13cal 7.17/14.58kmph
16) 0.23km - 1:00(4:17/km) 170/175bpm [728b/km] 14cal 14.01/15.32kmph
17) 0.12km - 1:00(8:32/km) 168/178bpm [1433b/km] 13cal 7.03/13.74kmph
18) 0.23km - 1:00(4:19/km) 182/184bpm [787b/km] 15cal 13.88/15.25kmph
19) 0.13km - 1:00(7:50/km) 171/182bpm [1340b/km] 13cal 7.65/13.64kmph
20) 0.91km - 5:32(6:06/km) 171/180bpm [1042b/km] 76cal 9.84/10.75kmph
|
-
|
3.2mi ,
30:09
Run - General
1) 0.89km - 5:00(5:37/km) 137/148bpm [770b/km] 55cal 10.67/12.87kmph
2) 3.27km - 20:00(6:07/km) 160/181bpm [978b/km] 256cal 9.81/13.57kmph
3) 0.92km - 5:09(5:36/km) 170/176bpm [953b/km] 71cal 10.7/12.06kmph
|
-
|
-
|
3.7mi ,
50:00
Run - General
1) 0.79km - 5:00(6:21/km) 120/129bpm [763b/km] 46cal 9.44/10.28kmph
2) 3.67km - 30:00(8:11/km) 128/168bpm [1048b/km] 265cal 7.33/11.15kmph
3) 0.91km - 10:00(10:57/km) 91/100bpm [996b/km] 56cal 5.48/5.68kmph
4) 0.55km - 5:00(9:07/km) 108/128bpm [985b/km] 33cal 6.58/10.31kmph
|
|
Wed 3rd Apr
Apr 3
|
Thu 4th Apr
Apr 4
|
Fri 5th Apr
Apr 5
|
Sat 6th Apr
Apr 6
|
Sun 7th Apr
Apr 7
|
Mon 8th Apr
Apr 8
|
Tue 9th Apr
Apr 9
|
|
-
|
4.2mi ,
45:19
Run - General
1) 0.53km - 5:00(9:26/km) 106/119bpm [1000b/km] 27cal 6.36/14.34kmph
2) 6.25km - 40:00(6:24/km) 155/173bpm [992b/km] 469cal 9.37/12.06kmph
3) 0.05km - 19(6:43/km) 163/165bpm [1094b/km] 3cal 8.94/9.44kmph
|
-
|
-
|
-
|
-
|
4.1mi ,
45:00
Run - General
1) 0.57km - 5:00(8:43/km) 120/139bpm [1046b/km] 38cal 6.89/11.62kmph
2) 3.24km - 20:00(6:11/km) 148/169bpm [915b/km] 225cal 9.71/10.88kmph
3) 2.28km - 15:00(6:34/km) 158/173bpm [1037b/km] 176cal 9.14/10.31kmph
4) 0.48km - 5:00(10:30/km) 132/163bpm [1387b/km] 35cal 5.71/9.77kmph
|
|
Wed 10th Apr
Apr 10
|
Thu 11th Apr
Apr 11
|
Fri 12th Apr
Apr 12
|
Sat 13th Apr
Apr 13
|
Sun 14th Apr
Apr 14
|
Mon 15th Apr
Apr 15
|
Tue 16th Apr
Apr 16
|
|
-
|
3.6mi ,
40:02
Run - General
1) 0.5km - 5:00(10:02/km) 113/129bpm [1135b/km] 33cal 5.98/13.57kmph
2) 4.72km - 30:00(6:22/km) 155/173bpm [986b/km] 372cal 9.43/11.56kmph
3) 0.32km - 2:01(6:23/km) 158/167bpm [1010b/km] 23cal 9.39/10.52kmph
4) 0.2km - 3:01(14:51/km) 133/161bpm [1974b/km] 22cal 4.04/8.8kmph
|
-
|
-
|
5.1mi ,
1:02:00
Run - General
1) 1.72km - 15:00(8:43/km) 106/142bpm [924b/km] 97cal 6.89/13.2kmph
2) 0.96km - 5:00(5:12/km) 146/152bpm [758b/km] 58cal 11.56/13.87kmph
3) 0.34km - 3:00(8:45/km) 134/151bpm [1173b/km] 25cal 6.86/12.36kmph
4) 0.96km - 5:00(5:14/km) 155/177bpm [811b/km] 62cal 11.47/12.83kmph
5) 0.29km - 3:00(10:19/km) 146/177bpm [1507b/km] 29cal 5.81/11.42kmph
6) 0.95km - 5:00(5:15/km) 164/178bpm [861b/km] 65cal 11.43/13.3kmph
7) 0.28km - 3:00(10:32/km) 143/172bpm [1507b/km] 26cal 5.7/12.6kmph
8) 0.96km - 5:00(5:11/km) 164/176bpm [851b/km] 64cal 11.56/13.54kmph
9) 0.27km - 3:00(11:01/km) 142/177bpm [1565b/km] 24cal 5.44/12.43kmph
10) 1.44km - 15:00(10:26/km) 117/129bpm [1221b/km] 94cal 5.75/6.18kmph
|
4.6mi ,
47:50
Run - General
1) 0.48km - 5:00(10:27/km) 103/133bpm [1077b/km] 34cal 5.74/14.01kmph
2) 5.11km - 30:00(5:52/km) 151/175bpm [887b/km] 362cal 10.21/11.76kmph
3) 1.29km - 7:50(6:04/km) 167/173bpm [1013b/km] 104cal 9.89/10.85kmph
4) 0.49km - 5:00(10:14/km) 133/167bpm [1361b/km] 36cal 5.86/8.94kmph
|
4.5mi ,
49:55
Run - General
1) 0.21km - 5:00(23:32/km) 116/135bpm [2729b/km] 34cal 2.55/10.14kmph
2) 6.52km - 38:53(5:58/km) 158/181bpm [942b/km] 494cal 10.06/11.99kmph
3) 0.1km - 1:02(10:36/km) 152/170bpm [1612b/km] 10cal 5.66/11.08kmph
4) 0.43km - 5:00(11:33/km) 116/132bpm [1341b/km] 25cal 5.19/5.58kmph
|
|
Wed 17th Apr
Apr 17
|
Thu 18th Apr
Apr 18
|
Fri 19th Apr
Apr 19
|
Sat 20th Apr
Apr 20
|
Sun 21st Apr
Apr 21
|
Mon 22nd Apr
Apr 22
|
Tue 23rd Apr
Apr 23
|
|
-
|
-
|
-
|
4mi ,
42:25
Run - General
1) 0.47km - 4:54(10:27/km) 100/135bpm [1045b/km] 26cal 5.74/10.18kmph
2) 5.03km - 30:00(5:58/km) 158/173bpm [941b/km] 373cal 10.07/11.66kmph
3) 0.45km - 2:30(5:34/km) 162/168bpm [903b/km] 30cal 10.76/12.8kmph
4) 0.39km - 5:00(12:44/km) 125/160bpm [1591b/km] 30cal 4.72/12.5kmph
5) 0.01km - 1(2:05/km) 106/106bpm [221b/km] 28.73/4.74kmph
|
6mi ,
1:09:00
Run - General
1) 2.16km - 15:00(6:57/km) 128/150bpm [890b/km] 132cal 8.63/12.93kmph
2) 1.95km - 10:00(5:08/km) 162/172bpm [831b/km] 131cal 11.69/12.87kmph
3) 0.62km - 5:00(8:06/km) 142/170bpm [1151b/km] 47cal 7.41/12.16kmph
4) 0.96km - 5:00(5:13/km) 152/168bpm [793b/km] 57cal 11.51/12.63kmph
5) 0.32km - 3:00(9:24/km) 135/163bpm [1270b/km] 22cal 6.38/11.69kmph
6) 0.97km - 5:00(5:10/km) 155/162bpm [800b/km] 60cal 11.63/13.4kmph
7) 0.27km - 3:00(10:57/km) 135/155bpm [1479b/km] 20cal 5.48/11.99kmph
8) 0.99km - 5:00(5:04/km) 160/171bpm [809b/km] 62cal 11.86/13.87kmph
9) 0.29km - 3:00(10:17/km) 142/169bpm [1459b/km] 25cal 5.84/13.87kmph
10) 1.08km - 15:00(13:52/km) 108/130bpm [1498b/km] 70cal 4.33/5.78kmph
|
-
|
5mi ,
50:00
Run - General
1) 0.51km - 5:00(9:49/km) 108/127bpm [1060b/km] 34cal 6.11/13.37kmph
2) 4.92km - 30:00(6:06/km) 153/173bpm [933b/km] 371cal 9.84/12.23kmph
3) 2.01km - 10:00(4:58/km) 165/181bpm [820b/km] 132cal 12.07/14.28kmph
4) 0.59km - 5:00(8:29/km) 158/181bpm [1340b/km] 55cal 7.08/13.94kmph
|
