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Races
67 -
Miles
7606 -
Miles
5 -
Miles
5587 -
WAVA
60.86% -
5k
22:24 -
5M
36:55 -
10k
46:07 -
10M
1:15:23 -
Half
1:42:38 -
20M
2:49:08 -
Mara
3:51:05
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Recent Blogs | |
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London Marathon Experience | Apr 2008 |
Buddies (6) |
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- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 17 | 22:24
7:13/mi
|
60.86 | 25:26 52.05 | 22:30 60.14 | 22:24 60.86 | 24:20 56.44 | 23:57 57.78 | 26:24 54.05 | |||||
7km | 2 | 32:15
7:25/mi
|
59.50 | 32:15 59.50 | 33:39 57.46 | |||||||||
8km | 1 | 38:35
7:46/mi
|
56.63 | 38:35 56.63 | ||||||||||
5mi | 3 | 36:55
7:23/mi
|
60.40 | 36:55 59.06 | 36:56 60.40 | |||||||||
10km | 15 | 46:07
7:25/mi
|
59.77 | 52:55 50.79 | 48:47 55.41 | 46:07 59.41 | 47:20 57.88 | 46:12 59.77 | 51:19 54.23 | 59:05 48.25 | ||||
8.6mi | 1 | 1:19:22
9:13/mi
|
48.54 | 1:19:22 48.54 | ||||||||||
10mi | 5 | 1:15:23
7:32/mi
|
59.99 | 1:17:02 58.30 | 1:15:23 59.99 | 1:19:25 57.38 | 1:17:28 59.30 | 1:25:12 56.66 | ||||||
10.4mi | 1 | 1:33:46
9:01/mi
|
50.16 | 1:33:46 50.16 | ||||||||||
10.8mi | 1 | 1:23:32
7:46/mi
|
59.60 | 1:23:32 59.60 | ||||||||||
11.3mi | 1 | 1:28:41
7:51/mi
|
58.15 | 1:28:41 58.15 | ||||||||||
13.1mi | 6 | 1:42:38
7:50/mi
|
59.16 | 1:50:39 53.36 | 1:42:38 57.86 | 1:42:40 59.16 | ||||||||
15mi | 1 | 2:15:12
9:01/mi
|
50.85 | 2:15:12 50.85 | ||||||||||
16mi | 1 | 2:11:24
8:13/mi
|
56.61 | 2:11:24 56.61 | ||||||||||
30km | 1 | 3:13:06
10:22/mi
|
44.83 | 3:13:06 44.83 | ||||||||||
20mi | 3 | 2:49:08
8:27/mi
|
55.70 | 2:56:47 52.53 | 2:49:08 55.70 | 2:57:20 54.00 | ||||||||
26.2mi | 6 | 3:51:05
8:49/mi
|
55.35 | 4:09:07 49.99 | 3:51:05 54.67 | 3:57:04 53.72 | 3:52:00 55.35 | 4:09:54 52.68 | 4:39:00 48.00 |
2017 | Result | WAVA | Distance | |
---|---|---|---|---|
15 Oct | Cabbage Patch 10 SB | 1:25:12 | 56.66 | 10mi |
21 May | Richmond Park Marathon SB | 4:39:00 | 48.00 | 26.2mi |
2016 | Result | WAVA | Distance | |
12 Nov | Crane Park parkrun SB | 26:24 | 54.05 | 5km |
8 Oct | Bushy parkrun | 28:30 | 50.06 | 5km |
2015 | Result | WAVA | Distance | |
26 Apr | London Marathon SB | 4:09:54 | 52.68 | 26.2mi |
2014 | Result | WAVA | Distance | |
17 Aug | Battersea Park Summer League 10k SB | 59:05 | 48.25 | 10km |
2012 | Result | WAVA | Distance | |
29 Jun | Wedding Day 7K | 0.00 | 7km | |
9 Jun | The Welsh Castles Relay- Day 1 - Stage 2 PB | 1:23:32 | 59.60 | 10.75mi |
2 Jun | Bushy Park parkrun SB | 23:57 | 57.78 | 5km |
15 Apr | Brighton Marathon SB | 3:52:00 | 55.35 | 26.2mi |
12 Feb | Bramley 20 SB | 2:57:20 | 54.00 | 20mi |
2011 | Result | WAVA | Distance | |
20 Nov | Gosport Half Marathon SB | 1:42:40 | 59.16 | 13.1mi |
28 Oct | North London Cross Country Championships (men) SB | 36:56 | 60.40 | 5mi |
16 Oct | Cabbage Patch 10 SB | 1:17:28 | 59.30 | 10mi |
2 Oct | Baxters Loch Ness Marathon SB | 3:57:04 | 53.72 | 26.2mi |
18 Sep | Farnham Pilgrim Half Marathon | 1:57:48 | 51.56 | 13.1mi |
7 Aug | Milland Valley Trail Race | 2:07:10 | 47.40 | 13mi |
29 Jul | Wedding Day 7K SB | 33:39 | 57.46 | 7km |
10 Jul | Summer league 5m | 39:44 | 56.15 | 5mi |
2 Jul | bushy park parkrun SB | 24:20 | 56.44 | 5km |
5 Jun | Summer league 10k SB | 51:19 | 54.23 | 10km |
21 May | Bushy parkrun | 25:57 | 52.93 | 5km |
2010 | Result | WAVA | Distance | |
25 Dec | Bushy Parkrun | 26:26 | 51.96 | 5km |
17 Oct | Cabbage Patch 10 SB | 1:19:25 | 57.38 | 10mi |
9 Oct | Metropolitan League (Men): Woodford Green | 0.00 | 8km | |
4 Sep | Bushy parkrun | 23:18 | 58.51 | 5km |
30 Jul | Wedding Day 7k PB | 32:15 | 59.50 | 7km |
26 Jun | Bushy parkrun | 23:12 | 58.76 | 5km |
20 Jun | Summer League 10km SB | 46:12 | 59.77 | 10km |
22 May | Bushy parkrun | 22:34 | 60.41 | 5km |
9 May | Morden 6'n'6 Aquathlon | 15:04 / 44:27 | 0.00 | 600metres/6miles |
25 Apr | London Marathon PB | 3:51:05 | 54.67 | 26.2mi |
17 Apr | Bushy parkrun PB | 22:24 | 60.86 | 5km |
11 Apr | Kingston Breakfast Run 16 mile PB | 2:11:24 | 56.61 | 16mi |
28 Mar | Oakley 20 PB | 2:49:08 | 55.70 | 20mi |
23 Jan | Bushy parkrun | 23:39 | 57.64 | 5km |
2009 | Result | WAVA | Distance | |
7 Nov | Metropolitan League (Men): Woodford Green PB | 38:35 | 56.63 | 8km |
31 Oct | Bushy parkrun | 22:45 | 59.48 | 5km |
18 Oct | Cabbage Patch 10 PB | 1:15:23 | 59.99 | 10mi |
3 Oct | Bushy Parkrun SB | 22:30 | 60.14 | 5km |
19 Sep | Round Norfolk Relay - Stage 9 PB | 1:28:41 | 58.15 | 11.3mi |
1 Aug | Bushy Parkrun | 22:40 | 59.70 | 5km |
26 Jul | Summer League 10k SB | 47:20 | 57.88 | 10km |
27 Jun | Bushy parkrun | 23:14 | 58.24 | 5km |
14 Jun | Welsh Castles Relay Stage 19 - Abercynon to Caerphilly Castle PB | 1:33:46 | 50.16 | 10.4mi |
2008 | Result | WAVA | Distance | |
7 Dec | Mornington Chasers Winter 10k Series - December PB | 46:07 | 59.41 | 10km |
22 Nov | London XC Championships (Men) | 48:49 | 55.72 | 10km |
16 Nov | St Neots Riverside Half Marathon PB | 1:42:38 | 57.86 | 13.1mi |
19 Oct | Cabbage Patch 10 SB | 1:17:02 | 58.30 | 10mi |
20 Sep | Round Norfolk Relay - Stage 5 PB | 1:19:22 | 48.54 | 8.61mi |
6 Sep | Regent's Park Summer Series - Race 6 | 46:58 | 57.92 | 10km |
17 Aug | Club 5 Mile Championship PB | 36:55 | 59.06 | 5mi |
2 Aug | Regent's Park Summer Series - Race 5 | 47:06 | 57.75 | 10km |
15 Jun | North Downs Run PB | 3:13:06 | 44.83 | 30km |
3 May | Regent's Park Summer Series - Race 2 | 47:45 | 56.97 | 10km |
13 Apr | London Marathon SB | 4:09:07 | 49.99 | 26.2mi |
16 Mar | Oakley 20 SB | 2:56:47 | 52.53 | 20mi |
2 Mar | Reading Half Marathon | 1:46:02 | 56.01 | 13.1mi |
27 Jan | Benfleet 15 PB | 2:15:12 | 50.85 | 15mi |
2007 | Result | WAVA | Distance | |
2 Dec | The Regent's Park Winter 10k Series - race 3 | 50:24 | 53.97 | 10km |
30 Sep | Great North Run SB | 1:50:39 | 53.36 | 13.1mi |
16 Sep | Rainforest foundation 10K SB | 48:47 | 55.41 | 10km |
9 Sep | Middlesex & Open 10k | 49:12 | 54.94 | 10km |
1 Jul | British 10k | 56:05 | 48.20 | 10km |
3 Jun | Norwich Union City .v. City 10K | 50:50 | 53.17 | 10km |
11 Mar | Hastings Half Marathon | 1:59:05 | 49.58 | 13.1mi |
2006 | Result | WAVA | Distance | |
8 Oct | Nike Run London 10K SB | 52:55 | 50.79 | 10km |
2 Jul | Bobby Moore 5k SB | 25:26 | 52.05 | 5km |
7 May | The Stoke Run | 26:13 | 50.50 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 55 | 67 | 41 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 163 |
2023 | 39 | 21 | 53 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 113 |
2022 | 0 | 0 | 0 | 0 | 0.6 | 0.5 | 0.1 | 0 | 0 | 0 | 0 | 0 | 1.2 |
2022 | 82 | 83 | 98 | 56 | 71 | 87 | 52 | 32 | 62 | 45 | 39 | 25 | 734 |
2022 | 21 | 80 | 89 | 72 | 81 | 90 | 74 | 73 | 94 | 77 | 70 | 35 | 856 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0.2 |
2021 | 80 | 86 | 84 | 85 | 88 | 82 | 78 | 63 | 83 | 72 | 76 | 108 | 983 |
2021 | 9 | 6 | 14 | 21 | 23 | 6 | 51 | 84 | 125 | 68 | 100 | 6 | 511 |
2020 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 |
2020 | 0 | 15 | 18 | 49 | 81 | 78 | 80 | 45 | 50 | 63 | 65 | 69 | 613 |
2020 | 215 | 142 | 123 | 25 | 44 | 42 | 13 | 8 | 3 | 0 | 5 | 3 | 624 |
2019 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 |
2019 | 4 | 0 | 40 | 5 | 4 | 0 | 0 | 0 | 12 | 21 | 0 | 9 | 95 |
2019 | 465 | 282 | 399 | 241 | 408 | 369 | 432 | 139 | 177 | 189 | 199 | 143 | 3444 |
2018 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 6 |
2017 | 22 | 8 | 117 | 71 | 72 | 0 | 3 | 0 | 7 | 13 | 0 | 0 | 313 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 7 | 10 |
2015 | 72 | 0 | 115 | 76 | 14 | 13 | 11 | 0 | 0 | 0 | 0 | 0 | 301 |
2014 | 50 | 4 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 11 | 72 |
2014 | 16 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2012 | 99 | 99 | 113 | 81 | 40 | 72 | 35 | 0 | 0 | 0 | 0 | 0 | 540 |
2011 | 83 | 0 | 0 | 20 | 63 | 76 | 105 | 114 | 91 | 85 | 75 | 76 | 788 |
2010 | 0 | 0.7 | 0 | 0 | 0.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.6 |
2010 | 95 | 83 | 138 | 118 | 68 | 94 | 68 | 58 | 29 | 55 | 47 | 27 | 880 |
2010 | 0 | 0 | 0 | 0 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 |
2009 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 |
2009 | 118 | 0 | 0 | 33 | 36 | 65 | 70 | 76 | 62 | 81 | 45 | 4 | 591 |
2008 | 0 | 0 | 0.6 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 |
2008 | 135 | 143 | 141 | 92 | 96 | 95 | 67 | 94 | 79 | 108 | 81 | 102 | 1233 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 89 | 72 | 46 | 61 | 285 |
Tue 28th Feb
Feb 28
|
Wed 1st Mar
Mar 1
|
Thu 2nd Mar
Mar 2
|
Fri 3rd Mar
Mar 3
|
Sat 4th Mar
Mar 4
|
Sun 5th Mar
Mar 5
|
Mon 6th Mar
Mar 6
|
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|
Split Summary
=== 1) 4.06m - 29:08(7:10/m) 116/139bpm [832b/mi] 214cal 8.37/15.24mph ![]()
Split Summary
=== 1) 5m - 34:27(6:53/m) 114/154bpm [785b/mi] 237cal 8.71/15.65mph 2) 0.3m - 2:19(7:47/m) 115/120bpm [895b/mi] 14cal 7.71/13.05mph ![]() |
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Split Summary
=== 1) 5m - 27:43(5:33/m) 123/144bpm [682b/mi] 241cal 10.82/20.81mph 2) 0.35m - 2:10(6:16/m) 122/133bpm [764b/mi] 15cal 9.59/12.46mph ![]() |
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-
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Split Summary
=== 1) 5m - 38:33(7:43/m) 111/145bpm [856b/mi] 257cal 7.78/15.9mph 2) 0.03m - 9(5:51/m) 116/117bpm [678b/mi] 1cal 10.27/10.85mph ![]()
Split Summary
=== 1) 5m - 30:56(6:11/m) 109/129bpm [674b/mi] 193cal 9.7/22.56mph 2) 0.3m - 2:11(7:11/m) 100/109bpm [718b/mi] 9cal 8.35/12.21mph ![]() |
Tue 7th Mar
Mar 7
|
Wed 8th Mar
Mar 8
|
Thu 9th Mar
Mar 9
|
Fri 10th Mar
Mar 10
|
Sat 11th Mar
Mar 11
|
Sun 12th Mar
Mar 12
|
Mon 13th Mar
Mar 13
|
Split Summary
=== 1) 1m - 9:52(9:52/m) 139/147bpm [1372b/mi] 120cal 6.08/7.1mph 2) 1m - 10:03(10:03/m) 145/168bpm [1457b/mi] 124cal 5.97/6.82mph 3) 1m - 9:59(9:59/m) 144/160bpm [1438b/mi] 114cal 6.01/6.72mph 4) 1m - 10:08(10:08/m) 153/163bpm [1551b/mi] 133cal 5.92/6.37mph 5) 0.19m - 1:54(10:02/m) 144/146bpm [1444b/mi] 19cal 5.98/6.35mph ![]() |
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-
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Split Summary
=== 1) 1m - 10:00(10:00/m) 133/146bpm [1330b/mi] 111cal 6/6.62mph 2) 1m - 9:58(9:58/m) 145/162bpm [1446b/mi] 125cal 6.02/6.3mph 3) 1m - 9:51(9:51/m) 142/155bpm [1399b/mi] 109cal 6.09/6.8mph 4) 1m - 10:31(10:31/m) 144/152bpm [1515b/mi] 115cal 5.7/6.62mph 5) 1m - 9:56(9:56/m) 151/157bpm [1499b/mi] 123cal 6.04/6.51mph 6) 0.29m - 2:48(9:48/m) 148/159bpm [1449b/mi] 30cal 6.13/6.39mph ![]() |
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Split Summary
=== 1) 1mi - 10:21(10:21/mi) 136/149bpm [1406b/mi] 122cal 5.8/6.53mph 2) 1mi - 9:37(9:37/mi) 144/152bpm [1385b/mi] 118cal 6.24/6.87mph 3) 1mi - 9:47(9:47/mi) 149/164bpm [1459b/mi] 123cal 6.13/6.51mph 4) 1mi - 9:51(9:51/mi) 143/154bpm [1409b/mi] 108cal 6.09/6.7mph 5) 1mi - 10:00(10:00/mi) 149/156bpm [1491b/mi] 118cal 6/6.43mph 6) 1mi - 10:17(10:17/mi) 150/163bpm [1543b/mi] 120cal 5.83/6.35mph 7) 0.22mi - 2:13(9:56/mi) 142/146bpm [1410b/mi] 18cal 6.04/6.45mph ![]() |
Split Summary
=== 1) 5mi - 30:10(6:02/mi) 114/146bpm [688b/mi] 211cal 9.95/24.57mph 2) 0.34mi - 2:03(5:57/mi) 98/114bpm [584b/mi] 8cal 10.07/12.59mph ![]() |
Tue 14th Mar
Mar 14
|
Wed 15th Mar
Mar 15
|
Thu 16th Mar
Mar 16
|
Fri 17th Mar
Mar 17
|
Sat 18th Mar
Mar 18
|
Sun 19th Mar
Mar 19
|
Mon 20th Mar
Mar 20
|
Split Summary
=== 1) 1mi - 9:25(9:25/mi) 139/151bpm [1310b/mi] 114cal 6.37/6.74mph 2) 1mi - 9:20(9:20/mi) 149/153bpm [1391b/mi] 123cal 6.43/6.95mph 3) 1mi - 9:46(9:46/mi) 143/153bpm [1396b/mi] 109cal 6.14/6.76mph 4) 1mi - 9:56(9:56/mi) 148/158bpm [1470b/mi] 120cal 6.04/6.55mph 5) 0.18mi - 1:49(9:53/mi) 140/142bpm [1384b/mi] 16cal 6.07/6.55mph ![]() |
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Split Summary
=== 1) 1mi - 9:28(9:28/mi) 134/149bpm [1268b/mi] 107cal 6.34/6.7mph 2) 1mi - 9:13(9:13/mi) 150/163bpm [1382b/mi] 122cal 6.51/6.99mph 3) 1mi - 9:17(9:17/mi) 154/160bpm [1431b/mi] 127cal 6.46/6.91mph 4) 1mi - 10:04(10:04/mi) 163/170bpm [1641b/mi] 146cal 5.96/6.76mph 5) 1mi - 9:52(9:52/mi) 153/165bpm [1510b/mi] 117cal 6.08/6.76mph 6) 0.08mi - 45(9:39/mi) 145/149bpm [1398b/mi] 6cal 6.22/6.41mph ![]() |
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-
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-
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Split Summary
=== 1) 5mi - 44:57(8:59/mi) 112/137bpm [1007b/mi] 291cal 6.67/17.57mph 2) 1.1mi - 12:16(11:10/mi) 106/119bpm [1184b/mi] 57cal 5.37/12.04mph ![]() |
Tue 21st Mar
Mar 21
|
Wed 22nd Mar
Mar 22
|
Thu 23rd Mar
Mar 23
|
Fri 24th Mar
Mar 24
|
Sat 25th Mar
Mar 25
|
Sun 26th Mar
Mar 26
|
Mon 27th Mar
Mar 27
|
Split Summary
=== 1) 1mi - 10:10(10:10/mi) 134/147bpm [1363b/mi] 115cal 5.9/6.7mph 2) 1mi - 10:00(10:00/mi) 150/164bpm [1501b/mi] 132cal 5.99/6.45mph 3) 1mi - 9:37(9:37/mi) 145/161bpm [1395b/mi] 110cal 6.24/6.93mph 4) 1mi - 10:15(10:15/mi) 146/156bpm [1497b/mi] 117cal 5.85/6.51mph 5) 1mi - 9:52(9:52/mi) 151/155bpm [1491b/mi] 121cal 6.08/6.68mph 6) 0.28mi - 2:42(9:33/mi) 142/153bpm [1356b/mi] 25cal 6.28/6.8mph ![]() |
Split Summary
=== 1) 5mi - 39:56(7:59/mi) 107/145bpm [855b/mi] 241cal 7.51/12.48mph 2) 0.45mi - 4:29(9:56/mi) 123/128bpm [1221b/mi] 35cal 6.04/12.19mph ![]()
Split Summary
=== 1) 5mi - 32:24(6:29/mi) 107/132bpm [693b/mi] 195cal 9.26/21.5mph 2) 0.38mi - 5:27(14:24/mi) 99/123bpm [1425b/mi] 24cal 4.17/13.46mph ![]() |
Split Summary
=== 1) 1mi - 9:30(9:30/mi) 149/174bpm [1415b/mi] 127cal 6.32/7.24mph 2) 1mi - 9:13(9:13/mi) 145/155bpm [1335b/mi] 113cal 6.51/6.99mph 3) 1mi - 9:45(9:45/mi) 151/163bpm [1473b/mi] 125cal 6.15/6.7mph 4) 1mi - 9:39(9:39/mi) 151/158bpm [1456b/mi] 121cal 6.22/6.68mph 5) 0.59mi - 6:04(10:18/mi) 157/168bpm [1616b/mi] 82cal 5.83/6.45mph ![]() |
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-
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Split Summary
=== 1) 1mi - 9:26(9:26/mi) 146/156bpm [1378b/mi] 122cal 6.36/7.35mph 2) 1mi - 9:05(9:05/mi) 153/164bpm [1389b/mi] 124cal 6.61/6.99mph 3) 1mi - 8:53(8:53/mi) 154/162bpm [1368b/mi] 119cal 6.75/7.22mph 4) 1mi - 9:15(9:15/mi) 152/161bpm [1407b/mi] 116cal 6.48/7.33mph 5) 1mi - 9:29(9:29/mi) 155/161bpm [1469b/mi] 123cal 6.33/6.74mph 6) 0.85mi - 8:11(9:38/mi) 149/157bpm [1434b/mi] 88cal 6.23/6.45mph ![]() |
Split Summary
=== 1) 5mi - 30:25(6:05/mi) 114/142bpm [693b/mi] 223cal 9.86/21.33mph 2) 0.23mi - 1:32(6:47/mi) 120/137bpm [814b/mi] 10cal 8.84/12.11mph ![]() |