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Steve NordRunner M60

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STATUS Back to WAVA 73 again in December, 2020, at least for 5 mi. Streak enters the 7th year in 2021. Currently keeping distance up, but not much speedwork. Recently completed WSW 200 squares, four corners, and Gridmaster.

Feet

LDWA

About Me
I run in Norway and the Netherlands. I have worked up from mountain-biking in my 30s, to long-distance road-biking in my 40s to running since 2005 in late 40s. In addition, where I live there is XC skiing and skating in the winter. Show More...

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. A perfect run is under a clear blue sky, on a hilly granite trail, with a dusting of fresh snow with no ice hidden under it, coming to a viewpoint, stopping and reaching for a camera and a gel, and hearing nothing.

Recent Blogs
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Recent Training
13th Apr	Medium Long Run	9.6	1:58:56
12th Apr	Walking	3.4	1:04:12
12th Apr	General	5.8	41:56
12th Apr	Recovery Run	5.7	1:04:12
11th Apr	Race Pace	13.1	1:57:25

12 Month Benchmarks	Run	Bike
Mile	6:59	2:47
5k	22:35	10:57
5mi	37:59	17:54
10k	47:20	22:51
10mi	1:28:17	52:45
Half	1:57:16	1:08:31

Recent Pictures	Show more

2021 Targets	Set your targets
BIKE 500 RUN 2796 WALK 500

Recent Threads
Trader: New Game
What do you know today, that you did not yesterday?
Unlockable Badges
The benefits of giving up alcohol!
Who Squares Wins!
The Fetcheveryone Castle Challenge

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Followers (2)

Badges Collected	See available badges
+ 237 others

Best Times
Best WAVA

Dist	Races	PB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	1	8:54 8:54/mi																8:54
5km	11	20:44 6:40/mi							22:21		22:24	20:44	21:54		24:03		22:56	22:39	32:41
5mi	1	37:02 7:24/mi																37:02
10km	23	42:49 6:53/mi					46:46	43:51	45:12	43:29	44:49	42:49	44:40	47:40	47:16	47:37	46:05	47:22
12.4km	1	1:04:29 8:22/mi															1:04:29
13.9km	1	1:08:21 7:55/mi														1:08:21
15km	1	1:13:56 7:56/mi														1:13:56
10mi	3	1:11:21 7:08/mi										1:12:35	1:11:21		1:21:51
20km	5	1:39:41 8:01/mi							2:04:52	1:56:45	1:43:36	1:40:24	1:39:41
13.1mi	25	1:36:37 7:23/mi	1:51:10	2:01:27	1:52:15	1:46:18	1:45:08	1:43:24	1:42:12		1:44:36	1:36:37			1:41:01	1:46:48	1:50:54	1:49:17	1:57:16
30km	3	2:46:03 8:54/mi									3:07:25		3:04:20				2:46:03
26.2mi	44	3:20:54 7:40/mi	4:20:46			3:59:10	3:56:38	3:46:16	3:38:44	3:36:09	3:29:43	3:23:56	3:20:54	3:29:57	3:43:30	3:40:10	3:55:41

Date	Planned Races			Distance
24 Oct	Rotterdam Marathon			26.2mi
17 Oct	Amsterdam Marathon			26.2mi
26 Sep	NN CPC Loop Den Haag			13.1mi
12 Sep	Halden Byløp 5 km			5km
28 Aug	Stavanger Marathon			26.2mi
21 Aug	Holmestrand marathon			26.2mi
17 Jul	Ceredigion Coast Challenge			60mi
5 Jun	Fjellmaraton			26.2mi
29 May	EcoTrail Oslo Trail 50 km			50km
12 May	CANCELLED Alkmaar City Run By Night			10km
8 May	Glommaløpet [River Glomma Run]			10mi
2021		Result	WAVA	Distance
10 Apr	Holmestrand marathon - half	1:57:16	62.62	13.1mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
9 Jan	Fake parkrun	32:41	50.09	5km
2020		Result	WAVA	Distance
25 Dec	Pepperkakemila [Gingerbread 10 km]	47:56	70.37	10km
22 Dec	Lakeland Lapland Festive Virtual Ultra Run		0.00	89mi
21 Dec	Witham Virtual Boxing Day 5	37:02	72.72	5mi
19 Dec	Fake parkrun	22:39	72.28	5km
12 Dec	Fake parkrun	23:27	69.82	5km
5 Dec	Virtual Jingle Mile	8:54	53.22	1mi
8 Aug	Sheepy Shuffle	2:51:52	42.73	13.1mi
13 May	Leiden 10 km virtual race	47:22	71.21	10km
8 Mar	NN CPC Loop Den Haag	1:49:17	66.55	13.1mi
7 Mar	Amsterdamse Bos parkrun	24:19	66.77	5km
12 Jan	Egmond halve marathon	1:54:38	63.44	13.1mi
2019		Result	WAVA	Distance
27 Oct	Castricum beach and dunes race	1:04:29	64.81	12.4km
20 Oct	Amsterdam Marathon	3:56:00	64.89	26.2mi
7 Sep	Ecotrail Brussels	4:21:36	58.54	26.2mi
29 May	Alkmaar City Run By Night	46:05	72.51	10km
14 Apr	Brighton Marathon	3:55:41	64.36	26.2mi
13 Apr	Brighton & Hove parkrun	22:56	70.21	5km
10 Feb	Groet uit Schoorl run	2:46:03	63.27	30km
13 Jan	Egmond halve marathon	1:50:54	64.95	13.1mi
2018		Result	WAVA	Distance
26 Dec	Bergen Kerstloop	1:08:21	68.59	13.9km
15 Dec	Ameland Adventure Run	1:46:48	67.44	13.1mi
18 Nov	Zevenheuvelenloop	1:13:56	68.43	15km
15 Sep	Oslo Marathon	3:40:10	68.89	26.2mi
7 Jul	Strömstad milen	47:37	69.53	10km
30 Jun	Apeldoorn midzomer marathon	3:44:27	67.58	26.2mi
16 Jun	Hvalerløpet [Whale Islands run]	48:33	68.19	10km
3 Jun	Hoorn marathon	3:47:53	66.56	26.2mi
8 Apr	Rotterdam Marathon	3:58:55	62.89	26.2mi
2017		Result	WAVA	Distance
29 Oct	Dublin Marathon	3:43:30	67.23	26.2mi
16 Sep	BMW Oslo half-marathon	1:41:01	70.63	13.1mi
1 Jul	Kristinaløpet	47:16	69.40	10km
17 Jun	Nordmarka forest half-marathon	1:57:14	60.86	13.1mi
3 Jun	Oppegårdmila	50:53	64.46	10km
13 May	Glommaløpet [River Glomma Run]	1:21:51	65.81	10mi
6 May	Halden Byløp 5 km	24:03	65.85	5km
2016		Result	WAVA	Distance
25 Jun	Kristinaløpet	47:40	68.19	10km
16 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	3:55:53	63.10	26.2mi
10 Apr	Greater Manchester Marathon	3:29:57	70.23	26.2mi
2015		Result	WAVA	Distance
24 Oct	Fredrikstad marathon	3:36:31	68.10	26.2mi
11 Oct	Fredrikstadmarka Rundt	1:39:41	66.50	20km
19 Sep	Oslo Marathon	3:25:42	71.68	26.2mi
5 Sep	Nordmarkstraver'n	3:04:20	55.41	30km
15 Aug	Christian Frederik-løpet	44:40	72.11	10km
4 Jul	Strömstad milen	45:52	70.22	10km
20 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	3:59:19	61.61	26.2mi
6 Jun	Oppegårdmila	46:34	69.17	10km
30 May	Stockholm Marathon	3:27:02	71.22	26.2mi
9 May	Glommaløpet	1:11:21	73.42	10mi
1 May	Sarpsborg Arbeiderblad-løpet	21:54	71.15	5km
20 Apr	Boston Marathon	3:20:54	72.71	26.2mi
2014		Result	WAVA	Distance
16 Nov	Jessheim vinterhalvmaraton	1:36:37	71.79	13.1mi
25 Oct	Fredrikstad marathon	3:33:55	68.29	26.2mi
12 Oct	Fredrikstadmarka Rundt	1:40:24	65.41	20km
5 Jul	Strömstad milen	45:11	70.65	10km
29 Jun	Kristinaløpet	42:49	74.56	10km
21 Jun	Midnight Sun Marathon	3:26:14	70.83	26.2mi
10 Jun	Oppegårdmila	46:36	68.51	10km
24 May	Glommaløpet	1:12:35	72.18	10mi
18 May	Copenhagen Marathon	3:23:56	71.63	26.2mi
3 May	Halden Halvmil	20:44	74.56	5km
21 Apr	Boston Marathon	3:23:56	70.97	26.2mi
6 Apr	Fredrikstad Half-marathon	1:48:12	63.52	13.1mi
2013		Result	WAVA	Distance
26 Oct	Fredrikstad marathon	3:47:39	63.58	26.2mi
13 Oct	Fredrikstadmarka Rundt	1:43:36	62.82	20km
21 Sep	Oslo Marathon	3:29:43	69.01	26.2mi
7 Sep	Nordmarkstraver'n	3:07:25	53.49	30km
24 Aug	Kystleden Halvmaraton	1:44:36	65.70	13.1mi
17 Aug	Christian Frederik-løpet	23:23	66.11	5km
20 Jul	Ashton Court parkrun #113	22:24	69.01	5km
30 Jun	Full Strawberry Moon Virtual 1/2 Marathon	2:40:20	42.86	13.1mi
29 Jun	Kristinaløpet	44:49	70.60	10km
15 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:44:01	50.96	26.2mi
1 Jun	Fjellmaraton	3:57:35	60.92	26.2mi
15 Apr	Boston Marathon	3:45:07	63.71	26.2mi
2012		Result	WAVA	Distance
27 Oct	Fredrikstad marathon	3:51:51	61.86	26.2mi
14 Oct	Fredrikstadmarka Rundt	1:56:45	55.23	20km
22 Sep	Oslo Marathon	3:36:09	66.36	26.2mi
30 Jun	Midnight Sun Marathon	3:42:25	64.49	26.2mi
16 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	3:54:39	61.13	26.2mi
2 Jun	Fjellmaraton	3:51:06	62.06	26.2mi
29 Apr	Greater Manchester Marathon	3:39:48	64.67	26.2mi
21 Apr	Halden Bridge Run [Halden Bruløp]	43:29	71.49	10km
2011		Result	WAVA	Distance
27 Nov	Xperiathon	2:07:17	53.03	13.1mi
19 Nov	Bramhall parkrun	22:21	68.08	5km
30 Oct	Ørsjødilten	2:01:01	55.77	13.1mi
22 Oct	Fredrikstad marathon	3:59:04	59.46	26.2mi
9 Oct	Fredrikstadmarka Rundt	2:04:52	51.18	20km
25 Sep	Oslo Marathon	3:38:44	64.98	26.2mi
30 Jul	Swiss Alpine marathon (K42)	5:23:15	43.97	26.2mi
9 Jul	Strömstad milen	48:06	64.63	10km
18 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton	3:59:03	59.46	26.2mi
7 May	Oslo Sentrumsløpet 10k	45:12	68.18	10km
17 Apr	Vienna City Marathon	3:47:03	62.04	26.2mi
10 Apr	Fredrikstad Half-marathon	1:42:12	65.45	13.1mi
2010		Result	WAVA	Distance
23 Oct	Fredrikstad marathon	3:52:59	60.46	26.2mi
10 Oct	Worldwide half	2:00:20	55.59	13.1mi
26 Sep	Oslo marathon	3:46:16	62.26	26.2mi
13 Jun	Tunnelløpet	46:50	65.80	10km
12 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:04:28	57.62	26.2mi
24 Apr	Oslo Sentrumsløpet	43:51	69.69	10km
17 Apr	Halden Bridge Run	44:22	68.88	10km
11 Apr	Fredrikstad Half-marathon	1:43:24	64.12	13.1mi
2009		Result	WAVA	Distance
24 Oct	Fredrikstad Marathon	3:56:38	59.00	26.2mi
11 Oct	Worldwide Half	2:04:10	53.40	13.1mi
4 Jul	Strömstadmilen	49:31	61.71	10km
20 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:21:47	53.33	26.2mi
10 May	Prague Marathon	3:57:16	58.33	26.2mi
25 Apr	Halden Bridge Run	46:46	64.79	10km
29 Mar	Fredrikstad Half-marathon	1:45:08	62.51	13.1mi
2008		Result	WAVA	Distance
16 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:25:45	52.08	26.2mi
11 May	Prague Marathon	3:59:10	57.37	26.2mi
6 Apr	Fredrikstad Half-marathon	1:46:18	61.29	13.1mi
2007		Result	WAVA	Distance
14 Oct	Worldwide Half	2:05:08	52.07	13.1mi
30 Sep	Oslo Half-marathon	1:52:15	58.04	13.1mi
2006		Result	WAVA	Distance
7 Jan	Polar Night Halfmarathon	2:01:27	52.73	13.1mi
2005		Result	WAVA	Distance
11 Jun	New Svinesund Crossing Half-marathon	1:51:10	57.61	13.1mi
4 Jun	Stockholm Marathon	4:20:46	51.72	26.2mi
3 Apr	Fredrikstad Half-marathon	1:57:30	54.04	13.1mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	222	218	251	100	0	0	0	0	0	0	0	0	791
2021	0	0	0	28	0	0	0	0	0	0	0	0	28
2020	217	159	210	237	264	192	202	212	223	242	230	231	2619
2020	0	0	0	0	0	178	75	0	0	0	0	0	253
2019	186	175	195	136	182	205	272	219	203	191	201	204	2368
2019	19	0	0	17	34	0	38	34	0	0	0	0	142
2018	155	135	179	136	150	153	173	176	138	143	188	181	1907
2018	0	0	0	38	96	162	350	158	51	11	6	35	907
2017	158	114	148	42	100	129	277	172	160	180	137	175	1793
2016	183	150	212	152	222	177	324	142	122	59	117	190	2050
2015	196	149	211	169	186	135	279	182	167	172	160	186	2193
2014	126	92	180	138	147	119	163	161	127	141	126	95	1615
2013	220	133	213	141	173	171	278	188	157	154	127	183	2137
2012	171	167	177	167	156	171	45	203	165	134	159	197	1914
2012	0	0	0	0	0	14	0	0	0	0	0	0	14
2011	103	93	179	131	145	124	108	110	141	135	119	93	1481
2010	170	75	143	124	213	168	51	129	138	178	131	141	1660
2009	170	117	111	117	130	129	24	124	173	170	121	139	1527
2008	128	80	142	166	77	116	27	14	29	109	101	114	1102
2007	49	7	7	0	0	0	3	81	121	126	130	154	678
2006	13	0	0	0	0	0	0	0	0	0	0	0	13
2005	43	24	65	108	113	43	0	0	0	26	12	0	435
2004	0	0	0	0	0	0	0	0	0	0	0	52	52

Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22	Tue 23rd Mar Mar 23
6.6mi, 1:16:30 Running - Trail Run Split Summary === 1) 1km - 7:05(7:05/km) 126/137bpm 50cal 159/W 8.47/11.73kmph 2) 1km - 7:08(7:08/km) 135/146bpm 57cal 145/W 8.41/11.88kmph 3) 1km - 8:31(8:31/km) 129/151bpm 67cal 119/W 7.05/12.37kmph 4) 1km - 9:00(9:00/km) 136/150bpm 55cal 124/W 6.67/12.24kmph 5) 1km - 7:24(7:24/km) 135/145bpm 62cal 127/W 8.11/11.5kmph 6) 1km - 6:37(6:37/km) 139/148bpm 59cal 154/W 9.07/12.12kmph 7) 1km - 6:01(6:01/km) 139/146bpm 51cal 159/W 9.97/12.08kmph 8) 1km - 7:13(7:13/km) 133/145bpm 56cal 143/W 8.31/11.92kmph 9) 1km - 6:45(6:45/km) 137/146bpm 50cal 161/W 8.89/11.8kmph 10) 1km - 6:22(6:22/km) 134/144bpm 61cal 159/W 9.42/13.48kmph 11) 0.54km - 4:25(8:10/km) 128/138bpm 30cal 126/W 7.35/12.63kmph Add a comment	3.8mi, 1:18:11 Cross-Training - Walking Split Summary === 1) 1km - 11:22(11:22/km) 112/124bpm 60cal 58/61rpm 5.28/6.12kmph 2) 1km - 10:42(10:42/km) 111/121bpm 63cal 59/60rpm 5.61/6.03kmph 3) 1km - 14:45(14:45/km) 112/129bpm 87cal 55/62rpm 4.07/5.86kmph 4) 1km - 13:14(13:14/km) 110/120bpm 73cal 58/64rpm 4.53/5.82kmph 5) 1km - 14:12(14:12/km) 116/140bpm 88cal 60/64rpm 4.23/5.9kmph 6) 1km - 12:39(12:39/km) 113/125bpm 78cal 59/64rpm 4.74/6kmph 7) 0.11km - 1:17(11:52/km) 110/113bpm 5cal 58/60rpm 5.05/5.34kmph Add a comment 3.1mi, 34:39 Running - Trail Run Split Summary === 1) 1km - 8:39(8:39/km) 133/146bpm 63cal 126/W 6.94/12.81kmph 2) 1km - 6:05(6:05/km) 143/152bpm 53cal 159/W 9.86/13.09kmph 3) 1km - 6:06(6:06/km) 145/153bpm 55cal 165/W 9.84/12.16kmph 4) 1km - 6:07(6:07/km) 146/155bpm 52cal 170/W 9.81/13.19kmph 5) 0.93km - 7:42(8:15/km) 137/153bpm 50cal 139/W 7.27/12.08kmph Add a comment 3.4mi, 43:27 Running - Trail Run Split Summary === 1) 1km - 8:21(8:21/km) 134/151bpm 62cal 154/W 7.19/12.08kmph 2) 1km - 7:34(7:34/km) 142/153bpm 71cal 134/W 7.93/12.29kmph 3) 1km - 10:30(10:30/km) 131/148bpm 76cal 100/W 5.71/13.09kmph 4) 1km - 7:30(7:30/km) 139/151bpm 65cal 134/W 8/13.59kmph 5) 1km - 6:41(6:41/km) 143/153bpm 62cal 155/W 8.98/12.63kmph 6) 0.43km - 2:51(6:38/km) 150/154bpm 28cal 179/W 9.05/12.04kmph Add a comment	3.7mi, 37:36 Running - Easy Split Summary === 1) 1km - 6:37(6:37/km) 128/139bpm 50cal 168/W 9.07/12.68kmph 2) 1km - 6:25(6:25/km) 141/148bpm 52cal 170/W 9.35/11.18kmph 3) 1km - 6:40(6:40/km) 136/142bpm 58cal 157/W 9/11.65kmph 4) 1km - 5:55(5:55/km) 136/140bpm 49cal 159/W 10.14/11.47kmph 5) 1km - 6:08(6:08/km) 137/144bpm 50cal 163/W 9.78/12.41kmph 6) 1km - 5:44(5:44/km) 138/146bpm 50cal 163/W 10.47/12.12kmph 7) 0.02km - 7(7:02/km) 137/138bpm 154/W 8.53/10.23kmph Add a comment 5.1mi, 56:35 Running - Easy Split Summary === 1) 1km - 6:17(6:17/km) 129/143bpm 48cal 160/W 9.55/13.14kmph 2) 1km - 6:37(6:37/km) 135/146bpm 49cal 143/W 9.07/10.98kmph 3) 1km - 6:29(6:29/km) 136/147bpm 55cal 146/W 9.26/12.77kmph 4) 1km - 6:05(6:05/km) 144/151bpm 54cal 168/W 9.86/12.63kmph 5) 1km - 7:41(7:41/km) 131/153bpm 47cal 139/W 7.81/14.17kmph 6) 1km - 10:02(10:02/km) 141/151bpm 87cal 141/W 5.98/13kmph 7) 1km - 5:56(5:56/km) 144/150bpm 54cal 159/W 10.11/12.54kmph 8) 1km - 5:36(5:36/km) 148/155bpm 47cal 180/W 10.71/13.38kmph 9) 0.21km - 1:52(8:45/km) 150/156bpm 19cal 177/W 6.86/11.65kmph Add a comment	7.8mi, 1:47:56 Running - Trail Run Split Summary === 1) 1km - 7:43(7:43/km) 125/141bpm 50cal 136/W 7.78/11.69kmph 2) 1km - 6:09(6:09/km) 133/142bpm 48cal 140/W 9.76/11.84kmph 3) 1km - 8:19(8:19/km) 129/150bpm 58cal 132/W 7.21/13.74kmph 4) 1km - 7:40(7:40/km) 126/142bpm 44cal 124/W 7.83/12.29kmph 5) 1km - 6:04(6:04/km) 134/142bpm 48cal 170/W 9.89/12.9kmph 6) 1km - 7:55(7:55/km) 130/148bpm 64cal 135/W 7.58/13.64kmph 7) 1km - 8:28(8:28/km) 129/142bpm 58cal 136/W 7.09/13.69kmph 8) 1km - 13:34(13:34/km) 117/138bpm 62cal 89/W 4.42/11.92kmph 9) 1km - 9:46(9:46/km) 114/133bpm 46cal 111/W 6.14/12.12kmph 10) 1km - 11:05(11:05/km) 113/135bpm 54cal 105/W 5.41/11.65kmph 11) 1km - 11:57(11:57/km) 116/130bpm 57cal 98/W 5.02/11.32kmph 12) 1km - 6:02(6:02/km) 125/137bpm 40cal 162/W 9.94/12.59kmph Add a comment	9.6mi, 2:06:50 Running - Trail Run Split Summary === 1) 1km - 8:09(8:09/km) 114/135bpm 45cal 128/W 7.36/12.12kmph 2) 1km - 7:43(7:43/km) 131/142bpm 49cal 151/W 7.78/11.8kmph 3) 1km - 10:26(10:26/km) 122/140bpm 64cal 111/W 5.75/12.46kmph 4) 1km - 7:17(7:17/km) 123/136bpm 49cal 124/W 8.24/13.38kmph 5) 1km - 7:32(7:32/km) 126/140bpm 51cal 144/W 7.96/12.33kmph 6) 1km - 6:58(6:58/km) 135/144bpm 57cal 161/W 8.61/12.37kmph 7) 1km - 8:04(8:04/km) 125/144bpm 55cal 129/W 7.44/12.33kmph 8) 1km - 8:56(8:56/km) 116/136bpm 57cal 125/W 6.72/11.61kmph 9) 1km - 6:27(6:27/km) 126/136bpm 50cal 152/W 9.3/11.84kmph 10) 1km - 8:32(8:32/km) 125/140bpm 58cal 143/W 7.03/12.86kmph 11) 1km - 7:32(7:32/km) 121/133bpm 52cal 123/W 7.96/12kmph 12) 1km - 8:41(8:41/km) 120/138bpm 53cal 139/W 6.91/12.16kmph 13) 1km - 11:02(11:02/km) 121/136bpm 75cal 115/W 5.44/10.44kmph 14) 1km - 7:54(7:54/km) 120/135bpm 58cal 121/W 7.6/11.25kmph 15) 1km - 7:55(7:55/km) 116/137bpm 44cal 118/W 7.58/12.29kmph 16) 0.46km - 3:43(8:03/km) 112/133bpm 22cal 113/W 7.45/11.25kmph Add a comment	4.2mi, 1:18:58 Cross-Training - Walking Split Summary === 1) 1km - 11:42(11:42/km) 83/107bpm 33cal 56/61rpm 5.13/6.13kmph 2) 1km - 10:55(10:55/km) 95/107bpm 46cal 59/62rpm 5.5/5.87kmph 3) 1km - 12:07(12:07/km) 98/109bpm 53cal 57/61rpm 4.95/5.93kmph 4) 1km - 11:40(11:40/km) 99/113bpm 48cal 58/61rpm 5.14/6kmph 5) 1km - 11:46(11:46/km) 100/112bpm 56cal 59/62rpm 5.1/5.85kmph 6) 1km - 11:28(11:28/km) 108/123bpm 64cal 59/63rpm 5.23/5.82kmph 7) 0.77km - 9:20(12:09/km) 86/92bpm 28cal 59/63rpm 4.94/6.03kmph Add a comment 6.3mi, 1:12:52 Running - Recovery Run Split Summary === 1) 1km - 7:12(7:12/km) 125/144bpm 49cal 157/W 8.33/12.2kmph 2) 1km - 7:32(7:32/km) 136/147bpm 60cal 138/W 7.96/11.76kmph 3) 1km - 6:38(6:38/km) 136/149bpm 54cal 157/W 9.05/12.72kmph 4) 1km - 7:09(7:09/km) 139/149bpm 59cal 147/W 8.39/13.43kmph 5) 1km - 6:06(6:06/km) 140/148bpm 52cal 162/W 9.84/12.37kmph 6) 1km - 7:45(7:45/km) 136/146bpm 74cal 140/W 7.74/12.5kmph 7) 1km - 6:34(6:34/km) 132/143bpm 47cal 138/W 9.14/12.68kmph 8) 1km - 7:14(7:14/km) 128/139bpm 50cal 139/W 8.29/11.96kmph 9) 1km - 6:48(6:48/km) 138/147bpm 57cal 160/W 8.82/12.12kmph 10) 1km - 9:31(9:31/km) 134/143bpm 77cal 137/W 6.3/11.39kmph 11) 0.05km - 23(7:06/km) 141/143bpm 157/W 8.45/9.21kmph Add a comment	2.7mi, 49:47 Cross-Training - Walking Split Summary === 1) 1km - 12:15(12:15/km) 104/132bpm 57cal 56/60rpm 4.9/5.65kmph 2) 1km - 10:53(10:53/km) 106/111bpm 58cal 58/60rpm 5.51/5.68kmph 3) 1km - 11:33(11:33/km) 102/109bpm 58cal 58/60rpm 5.19/5.6kmph 4) 1km - 11:12(11:12/km) 101/111bpm 53cal 59/62rpm 5.36/5.86kmph 5) 0.31km - 3:54(12:39/km) 107/122bpm 21cal 57/63rpm 4.74/5.47kmph Add a comment 9.4mi, 1:56:37 Running - Medium Long Run Split Summary === 1) 1km - 7:21(7:21/km) 137/147bpm 56cal 154/W 8.16/11.73kmph 2) 1km - 6:58(6:58/km) 138/152bpm 57cal 129/W 8.61/13.53kmph 3) 1km - 8:14(8:14/km) 146/155bpm 68cal 159/W 7.29/12.04kmph 4) 1km - 6:11(6:11/km) 147/157bpm 55cal 163/W 9.7/12.77kmph 5) 1km - 7:11(7:11/km) 148/154bpm 66cal 163/W 8.35/11.69kmph 6) 1km - 10:54(10:54/km) 138/150bpm 99cal 117/W 5.5/11.96kmph 7) 1km - 11:36(11:36/km) 128/150bpm 85cal 94/W 5.17/14.01kmph 8) 1km - 8:23(8:23/km) 136/150bpm 64cal 129/W 7.16/11.76kmph 9) 1km - 8:57(8:57/km) 140/149bpm 70cal 120/W 6.7/12.08kmph 10) 1km - 8:09(8:09/km) 134/147bpm 63cal 129/W 7.36/12.5kmph 11) 1km - 7:09(7:09/km) 138/151bpm 58cal 141/W 8.39/14.34kmph 12) 1km - 6:31(6:31/km) 142/148bpm 53cal 152/W 9.21/11.76kmph 13) 1km - 5:37(5:37/km) 143/149bpm 53cal 162/W 10.68/11.92kmph 14) 1km - 6:28(6:28/km) 143/149bpm 54cal 160/W 9.28/12.59kmph 15) 1km - 6:10(6:10/km) 140/147bpm 52cal 154/W 9.73/12.59kmph 16) 0.11km - 48(7:01/km) 135/138bpm 8cal 167/W 8.55/12.77kmph Add a comment 1.8mi, 17:39 Running - Easy Split Summary === 1) 1km - 5:48(5:48/km) 159/188bpm 49cal 171/W 10.35/14.88kmph 2) 1km - 6:35(6:35/km) 146/168bpm 57cal 164/W 9.12/12kmph 3) 0.83km - 5:15(6:18/km) 151/159bpm 58cal 161/W 9.53/12.41kmph Add a comment
Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30
3.5mi, 39:53 Running - Recovery Run Split Summary === 1) 1km - 6:42(6:42/km) 128/139bpm 41cal 146/W 8.96/12.33kmph 2) 1km - 6:01(6:01/km) 141/150bpm 52cal 169/W 9.97/12.29kmph 3) 1km - 7:01(7:01/km) 144/149bpm 64cal 155/W 8.55/11.65kmph 4) 1km - 8:36(8:36/km) 132/146bpm 71cal 115/W 6.98/12.2kmph 5) 1km - 6:13(6:13/km) 141/150bpm 53cal 163/W 9.65/11.39kmph 6) 0.61km - 5:20(8:44/km) 140/149bpm 48cal 147/W 6.87/11.65kmph Add a comment 3.1mi, 39:16 Running - Trail Run Split Summary === 1) 1km - 8:34(8:34/km) 124/140bpm 53cal 145/W 7.01/11.73kmph 2) 1km - 7:35(7:35/km) 137/147bpm 67cal 131/W 7.91/10.59kmph 3) 1km - 9:15(9:15/km) 126/145bpm 64cal 102/W 6.49/11.47kmph 4) 1km - 7:36(7:36/km) 137/148bpm 66cal 132/W 7.89/12.5kmph 5) 0.98km - 6:15(6:23/km) 146/152bpm 55cal 171/W 9.4/11.92kmph Add a comment	3.2mi, 1:05:31 Cross-Training - Walking Split Summary === 1) 1km - 11:37(11:37/km) 109/130bpm 61cal 57/61rpm 5.17/5.83kmph 2) 1km - 11:51(11:51/km) 112/121bpm 71cal 57/59rpm 5.06/5.67kmph 3) 1km - 13:41(13:41/km) 104/122bpm 70cal 53/59rpm 4.38/5.21kmph 4) 1km - 11:10(11:10/km) 109/119bpm 61cal 58/60rpm 5.37/5.71kmph 5) 1km - 12:34(12:34/km) 102/114bpm 59cal 57/61rpm 4.77/5.8kmph 6) 0.22km - 4:38(21:22/km) 99/109bpm 22cal 53/57rpm 2.81/5.28kmph Add a comment 6.1mi, 1:10:48 Running - Trail Run Split Summary === 1) 1km - 6:58(6:58/km) 137/149bpm 54cal 156/W 8.61/12.68kmph 2) 1km - 6:49(6:49/km) 145/153bpm 65cal 148/W 8.8/12.08kmph 3) 1km - 7:47(7:47/km) 137/152bpm 66cal 134/W 7.71/11.47kmph 4) 1km - 8:17(8:17/km) 143/155bpm 72cal 140/W 7.24/13.04kmph 5) 1km - 8:47(8:47/km) 140/154bpm 73cal 128/W 6.83/12.04kmph 6) 1km - 5:54(5:54/km) 142/148bpm 49cal 156/W 10.17/12.95kmph 7) 1km - 6:24(6:24/km) 144/149bpm 63cal 157/W 9.37/12.81kmph 8) 1km - 7:04(7:04/km) 140/151bpm 60cal 145/W 8.49/12.72kmph 9) 1km - 6:21(6:21/km) 144/150bpm 54cal 165/W 9.45/11.25kmph 10) 0.88km - 6:28(7:19/km) 137/145bpm 58cal 136/W 8.2/12.08kmph Add a comment	6.9mi, 1:21:42 Running - Trail Run Split Summary === 1) 1km - 7:32(7:32/km) 123/138bpm 51cal 152/W 7.96/12.16kmph 2) 1km - 5:55(5:55/km) 140/148bpm 51cal 169/W 10.14/12.16kmph 3) 1km - 6:44(6:44/km) 140/146bpm 52cal 156/W 8.91/12.24kmph 4) 1km - 7:54(7:54/km) 139/148bpm 69cal 151/W 7.6/13.09kmph 5) 1km - 10:42(10:42/km) 136/149bpm 82cal 126/W 5.61/12.59kmph 6) 1km - 8:42(8:42/km) 134/153bpm 64cal 123/W 6.9/11.25kmph 7) 1km - 8:11(8:11/km) 138/151bpm 68cal 131/W 7.33/11.32kmph 8) 1km - 6:16(6:16/km) 141/149bpm 53cal 150/W 9.58/13.23kmph 9) 1km - 6:25(6:25/km) 141/147bpm 61cal 156/W 9.35/10.91kmph 10) 1km - 6:16(6:16/km) 136/143bpm 49cal 144/W 9.58/12.2kmph 11) 1km - 6:08(6:08/km) 140/146bpm 52cal 150/W 9.78/12.12kmph 12) 0.14km - 58(6:56/km) 135/138bpm 8cal 157/W 8.65/10.98kmph Add a comment	7mi, 1:22:14 Running - Hill Work Split Summary === 1) 1km - 6:34(6:34/km) 125/140bpm 45cal 166/W 9.14/11.5kmph 2) 1km - 5:55(5:55/km) 139/144bpm 51cal 172/W 10.14/10.56kmph 3) 1km - 5:51(5:51/km) 135/144bpm 49cal 159/W 10.26/12.46kmph 4) 1km - 7:05(7:05/km) 136/142bpm 56cal 158/W 8.47/13.85kmph 5) 1km - 6:06(6:06/km) 136/142bpm 49cal 162/W 9.84/12.12kmph 6) 1km - 6:24(6:24/km) 134/144bpm 50cal 142/W 9.37/11.8kmph 7) 1km - 7:23(7:23/km) 137/156bpm 61cal 165/W 8.13/11.8kmph 8) 1km - 13:13(13:13/km) 108/156bpm 51cal 72/W 4.54/11.76kmph 9) 1km - 6:20(6:20/km) 129/137bpm 48cal 164/W 9.48/12.24kmph 10) 1km - 9:53(9:53/km) 134/143bpm 85cal 143/W 6.07/11.25kmph 11) 1km - 6:09(6:09/km) 135/144bpm 49cal 167/W 9.76/13.53kmph 12) 0.22km - 1:21(6:03/km) 128/130bpm 7cal 158/W 9.92/11.25kmph Add a comment	10.7mi, 2:03:30 Running - Long Run Split Summary === 1) 1km - 8:02(8:02/km) 116/143bpm 42cal 116/W 7.47/14.58kmph 2) 1km - 6:17(6:17/km) 135/144bpm 56cal 160/W 9.55/11.15kmph 3) 1km - 8:09(8:09/km) 138/152bpm 66cal 154/W 7.36/13kmph 4) 1km - 8:26(8:26/km) 141/152bpm 78cal 153/W 7.11/11.69kmph 5) 1km - 6:06(6:06/km) 142/147bpm 53cal 154/W 9.84/11.5kmph 6) 1km - 5:38(5:38/km) 139/148bpm 36cal 147/W 10.65/13.43kmph 7) 1km - 8:11(8:11/km) 141/159bpm 67cal 139/W 7.33/13.48kmph 8) 1km - 8:41(8:41/km) 134/149bpm 69cal 138/W 6.91/12.59kmph 9) 1km - 5:59(5:59/km) 143/150bpm 54cal 166/W 10.03/12.63kmph 10) 1km - 8:20(8:20/km) 129/144bpm 62cal 118/W 7.2/11.76kmph 11) 1km - 8:05(8:05/km) 131/145bpm 55cal 130/W 7.42/11.15kmph 12) 1km - 6:43(6:43/km) 127/140bpm 43cal 121/W 8.93/12.63kmph 13) 1km - 6:31(6:31/km) 127/144bpm 56cal 148/W 9.21/14.46kmph 14) 1km - 6:56(6:56/km) 137/146bpm 50cal 161/W 8.65/12.9kmph 15) 1km - 7:38(7:38/km) 141/149bpm 69cal 171/W 7.86/12.77kmph 16) 1km - 6:49(6:49/km) 143/149bpm 53cal 165/W 8.8/11.29kmph 17) 1km - 5:52(5:52/km) 138/146bpm 52cal 162/W 10.23/11.88kmph 18) 0.2km - 1:07(5:35/km) 136/139bpm 8cal 166/W 10.75/11.43kmph Add a comment	4.1mi, 1:23:57 Cross-Training - Walking Split Summary === 1) 1km - 12:08(12:08/km) 112/142bpm 69cal 62/103rpm 4.95/11.79kmph 2) 1km - 11:27(11:27/km) 109/122bpm 60cal 58/61rpm 5.24/5.64kmph 3) 1km - 13:30(13:30/km) 113/128bpm 84cal 55/61rpm 4.44/5.78kmph 4) 1km - 13:08(13:08/km) 107/118bpm 69cal 56/65rpm 4.57/5.5kmph 5) 1km - 12:36(12:36/km) 105/122bpm 67cal 56/62rpm 4.76/6.03kmph 6) 1km - 12:25(12:25/km) 109/125bpm 66cal 56/60rpm 4.83/5.47kmph 7) 0.54km - 8:43(16:12/km) 103/120bpm 45cal 57/61rpm 3.7/5.21kmph Add a comment 3.5mi, 40:31 Running - Easy Split Summary === 1) 1km - 6:40(6:40/km) 138/153bpm 55cal 151/W 9/13.69kmph 2) 1km - 5:50(5:50/km) 149/157bpm 57cal 177/W 10.29/12.08kmph 3) 1km - 8:19(8:19/km) 145/155bpm 74cal 136/W 7.21/11.11kmph 4) 1km - 7:16(7:16/km) 137/148bpm 57cal 127/W 8.26/11.84kmph 5) 1km - 7:54(7:54/km) 140/153bpm 76cal 140/W 7.6/11.76kmph Add a comment 3.6mi, 43:23 Running - Trail Run Split Summary === 1) 1km - 7:37(7:37/km) 135/149bpm 63cal 158/W 7.88/10.68kmph 2) 1km - 7:49(7:49/km) 139/152bpm 62cal 126/W 7.68/13.09kmph 3) 1km - 8:53(8:53/km) 130/144bpm 67cal 109/W 6.75/14.28kmph 4) 1km - 6:06(6:06/km) 146/150bpm 54cal 168/W 9.84/11.8kmph 5) 1km - 8:24(8:24/km) 142/153bpm 78cal 133/W 7.14/13.69kmph 6) 0.76km - 4:34(6:01/km) 151/157bpm 48cal 169/W 9.97/11.8kmph Add a comment	9.4mi, 1:56:17 Running - Medium Long Run Split Summary === 1) 1km - 7:37(7:37/km) 134/146bpm 54cal 146/W 7.88/11.01kmph 2) 1km - 6:17(6:17/km) 141/150bpm 52cal 148/W 9.55/12.37kmph 3) 1km - 7:46(7:46/km) 149/157bpm 76cal 159/W 7.73/12.12kmph 4) 1km - 6:17(6:17/km) 153/159bpm 59cal 163/W 9.55/12.16kmph 5) 1km - 7:33(7:33/km) 151/159bpm 78cal 155/W 7.95/12.33kmph 6) 1km - 8:29(8:29/km) 147/159bpm 74cal 138/W 7.07/11.21kmph 7) 1km - 15:25(15:25/km) 129/153bpm 111cal 83/W 3.89/11.92kmph 8) 1km - 7:51(7:51/km) 144/156bpm 72cal 146/W 7.64/12.04kmph 9) 1km - 8:05(8:05/km) 146/161bpm 66cal 128/W 7.42/11.32kmph 10) 1km - 7:32(7:32/km) 145/154bpm 70cal 135/W 7.96/12.54kmph 11) 1km - 6:53(6:53/km) 146/155bpm 65cal 142/W 8.72/12.12kmph 12) 1km - 6:40(6:40/km) 137/147bpm 50cal 143/W 9/12.41kmph 13) 1km - 6:26(6:26/km) 140/149bpm 61cal 150/W 9.33/11.47kmph 14) 1km - 6:29(6:29/km) 146/152bpm 56cal 160/W 9.26/12.12kmph 15) 1km - 6:10(6:10/km) 144/148bpm 54cal 152/W 9.73/11.43kmph 16) 0.11km - 47(7:25/km) 138/140bpm 8cal 157/W 8.09/11.84kmph Add a comment
Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6
2.8mi, 49:42 Cross-Training - Walking Split Summary === 1) 1km - 11:00(11:00/km) 106/130bpm 57cal 58/62rpm 5.45/6.04kmph 2) 1km - 10:45(10:45/km) 114/126bpm 60cal 58/60rpm 5.58/5.89kmph 3) 1km - 11:26(11:26/km) 111/120bpm 70cal 58/60rpm 5.25/5.64kmph 4) 1km - 11:19(11:19/km) 103/126bpm 54cal 57/62rpm 5.3/5.67kmph 5) 0.47km - 5:12(11:08/km) 110/121bpm 28cal 59/61rpm 5.39/5.67kmph Add a comment 6.4mi, 1:11:39 Running - Trail Run Split Summary === 1) 1km - 6:59(6:59/km) 136/145bpm 56cal 156/W 8.59/11.54kmph 2) 1km - 7:18(7:18/km) 140/147bpm 61cal 138/W 8.22/11.32kmph 3) 1km - 7:32(7:32/km) 137/150bpm 66cal 138/W 7.96/11.39kmph 4) 1km - 8:31(8:31/km) 139/153bpm 68cal 132/W 7.05/11.88kmph 5) 1km - 7:08(7:08/km) 140/153bpm 61cal 136/W 8.41/12.2kmph 6) 1km - 6:11(6:11/km) 146/155bpm 55cal 157/W 9.7/11.01kmph 7) 1km - 5:46(5:46/km) 145/150bpm 55cal 160/W 10.4/11.21kmph 8) 1km - 6:50(6:50/km) 141/152bpm 62cal 150/W 8.78/12.16kmph 9) 1km - 6:32(6:32/km) 142/151bpm 61cal 159/W 9.18/11.39kmph 10) 1km - 6:34(6:34/km) 137/149bpm 50cal 141/W 9.14/11.57kmph 11) 0.31km - 2:18(7:29/km) 138/146bpm 24cal 148/W 8.02/9.81kmph Add a comment	2.1mi, 38:04 Cross-Training - Walking Split Summary === 1) 1km - 11:39(11:39/km) 99/107bpm 52cal 57/60rpm 5.15/5.77kmph 2) 1km - 10:59(10:59/km) 98/111bpm 49cal 59/63rpm 5.46/5.73kmph 3) 1km - 11:23(11:23/km) 96/108bpm 47cal 59/63rpm 5.27/5.86kmph 4) 0.37km - 4:03(11:01/km) 88/99bpm 13cal 60/61rpm 5.45/5.77kmph Add a comment 6.3mi, 1:08:08 Running - Easy Split Summary === 1) 1km - 6:41(6:41/km) 123/141bpm 42cal 164/W 8.98/12.2kmph 2) 1km - 6:12(6:12/km) 136/143bpm 56cal 170/W 9.68/12.33kmph 3) 1km - 6:37(6:37/km) 134/143bpm 49cal 147/W 9.07/11.32kmph 4) 1km - 5:56(5:56/km) 140/143bpm 51cal 168/W 10.11/12.2kmph 5) 1km - 6:36(6:36/km) 138/145bpm 59cal 166/W 9.09/11.84kmph 6) 1km - 7:22(7:22/km) 134/144bpm 56cal 134/W 8.14/12.12kmph 7) 1km - 5:47(5:47/km) 135/143bpm 49cal 143/W 10.38/13.74kmph 8) 1km - 6:35(6:35/km) 132/144bpm 50cal 141/W 9.12/12.2kmph 9) 1km - 6:31(6:31/km) 139/149bpm 60cal 167/W 9.21/11.65kmph 10) 1km - 9:23(9:23/km) 139/146bpm 77cal 142/W 6.39/11.29kmph 11) 0.06km - 29(8:24/km) 132/133bpm 152/W 7.14/10.14kmph Add a comment	7.5mi, 1:29:24 Running - Trail Run Split Summary === 1) 1km - 7:12(7:12/km) 128/143bpm 52cal 162/W 8.33/11.18kmph 2) 1km - 6:23(6:23/km) 143/149bpm 53cal 171/W 9.4/11.21kmph 3) 1km - 6:49(6:49/km) 142/149bpm 60cal 151/W 8.8/11.61kmph 4) 1km - 6:42(6:42/km) 147/152bpm 65cal 161/W 8.96/12.33kmph 5) 1km - 6:39(6:39/km) 142/152bpm 50cal 164/W 9.02/12.63kmph 6) 1km - 9:32(9:32/km) 138/150bpm 85cal 115/W 6.29/12.63kmph 7) 1km - 9:44(9:44/km) 136/150bpm 73cal 116/W 6.16/12.37kmph 8) 1km - 10:54(10:54/km) 129/150bpm 83cal 101/W 5.5/9.73kmph 9) 1km - 5:55(5:55/km) 135/141bpm 46cal 159/W 10.14/12.63kmph 10) 1km - 6:08(6:08/km) 141/145bpm 52cal 165/W 9.78/11.69kmph 11) 1km - 6:14(6:14/km) 137/145bpm 47cal 162/W 9.63/11.84kmph 12) 1km - 7:05(7:05/km) 137/148bpm 57cal 144/W 8.47/11.29kmph 13) 0.01km - 7(11:57/km) 134/135bpm 135/W 5.02/7.74kmph Add a comment	7.5mi, 1:41:44 Running - Trail Run Split Summary === 1) 1km - 7:22(7:22/km) 127/143bpm 52cal 150/W 8.14/11.8kmph 2) 1km - 9:35(9:35/km) 137/147bpm 76cal 138/W 6.26/12.24kmph 3) 1km - 8:04(8:04/km) 137/147bpm 67cal 139/W 7.44/12.5kmph 4) 1km - 8:24(8:24/km) 139/147bpm 69cal 123/W 7.14/10.98kmph 5) 1km - 10:45(10:45/km) 128/141bpm 60cal 102/W 5.58/11.18kmph 6) 1km - 9:12(9:12/km) 133/151bpm 64cal 121/W 6.52/12.9kmph 7) 1km - 7:41(7:41/km) 132/150bpm 64cal 124/W 7.81/11.18kmph 8) 1km - 7:37(7:37/km) 126/141bpm 47cal 116/W 7.88/13.38kmph 9) 1km - 9:43(9:43/km) 126/142bpm 68cal 121/W 6.17/12.77kmph 10) 1km - 8:34(8:34/km) 128/140bpm 71cal 127/W 7.01/11.47kmph 11) 1km - 8:37(8:37/km) 124/140bpm 53cal 119/W 6.96/13.85kmph 12) 1km - 6:00(6:00/km) 134/143bpm 48cal 158/W 10/12.63kmph 13) 0.02km - 10(9:26/km) 135/136bpm 154/W 6.36/9.48kmph Add a comment	12mi, 2:19:53 Running - Long Run Split Summary === 1) 1km - 7:26(7:26/km) 125/140bpm 48cal 166/W 8.07/12.08kmph 2) 1km - 7:12(7:12/km) 125/150bpm 49cal 144/W 8.33/11.65kmph 3) 1km - 8:14(8:14/km) 133/148bpm 62cal 122/W 7.29/11.76kmph 4) 1km - 6:35(6:35/km) 142/152bpm 62cal 170/W 9.12/11.39kmph 5) 1km - 6:25(6:25/km) 142/150bpm 50cal 165/W 9.35/12.95kmph 6) 1km - 7:31(7:31/km) 135/152bpm 53cal 137/W 7.98/12.33kmph 7) 1km - 9:04(9:04/km) 127/142bpm 47cal 124/W 6.62/13.48kmph 8) 1km - 9:44(9:44/km) 119/133bpm 52cal 95/W 6.16/12.33kmph 9) 1km - 6:12(6:12/km) 133/143bpm 54cal 171/W 9.68/11.84kmph 10) 1km - 7:57(7:57/km) 126/144bpm 56cal 150/W 7.55/13.28kmph 11) 1km - 6:34(6:34/km) 133/145bpm 44cal 163/W 9.14/14.01kmph 12) 1km - 6:18(6:18/km) 130/139bpm 46cal 159/W 9.53/12.54kmph 13) 1km - 8:43(8:43/km) 124/138bpm 60cal 122/W 6.88/13.19kmph 14) 1km - 6:45(6:45/km) 129/136bpm 46cal 155/W 8.89/11.92kmph 15) 1km - 7:31(7:31/km) 122/140bpm 50cal 141/W 7.98/11.88kmph 16) 1km - 6:30(6:30/km) 137/146bpm 50cal 175/W 9.23/10.71kmph 17) 1km - 7:09(7:09/km) 146/153bpm 73cal 181/W 8.39/10.84kmph 18) 1km - 6:21(6:21/km) 136/149bpm 50cal 154/W 9.45/11.61kmph 19) 1km - 6:01(6:01/km) 134/145bpm 48cal 161/W 9.97/11.11kmph 20) 0.27km - 1:44(6:22/km) 130/132bpm 15cal 159/W 9.42/10.88kmph Add a comment	4mi, 1:24:15 Cross-Training - Walking Split Summary === 1) 1km - 11:56(11:56/km) 107/131bpm 63cal 56/62rpm 5.03/6.88kmph 2) 1km - 11:16(11:16/km) 103/119bpm 54cal 58/60rpm 5.33/5.67kmph 3) 1km - 12:28(12:28/km) 101/109bpm 57cal 57/61rpm 4.81/5.74kmph 4) 1km - 17:40(17:40/km) 97/112bpm 77cal 56/59rpm 3.4/5.61kmph 5) 1km - 10:47(10:47/km) 107/126bpm 58cal 59/62rpm 5.56/5.89kmph 6) 1km - 14:47(14:47/km) 87/126bpm 50cal 59/62rpm 4.06/5.79kmph 7) 0.46km - 5:21(11:45/km) 104/115bpm 25cal 58/63rpm 5.1/5.85kmph Add a comment 6.2mi, 1:10:24 Running - Recovery Run Split Summary === 1) 1km - 6:54(6:54/km) 130/139bpm 48cal 169/W 8.69/10.81kmph 2) 1km - 7:40(7:40/km) 136/148bpm 65cal 136/W 7.83/11.88kmph 3) 1km - 6:01(6:01/km) 145/150bpm 54cal 163/W 9.97/10.98kmph 4) 1km - 6:37(6:37/km) 141/149bpm 50cal 162/W 9.07/11.61kmph 5) 1km - 6:37(6:37/km) 144/150bpm 62cal 157/W 9.07/11.5kmph 6) 1km - 7:34(7:34/km) 137/151bpm 67cal 128/W 7.93/11.88kmph 7) 1km - 6:13(6:13/km) 138/146bpm 51cal 140/W 9.65/12.33kmph 8) 1km - 6:24(6:24/km) 139/147bpm 51cal 148/W 9.37/11.96kmph 9) 1km - 6:33(6:33/km) 143/150bpm 62cal 163/W 9.16/11.96kmph 10) 1km - 9:39(9:39/km) 142/153bpm 89cal 139/W 6.22/11.47kmph Add a comment	2.9mi, 20:19 Cycling - General Split Summary === 1) 4.59km - 20:19(4:26/km) 129/151bpm 152cal 13.54/27.09kmph Add a comment 5.1mi, 1:42:32 Cross-Training - Walking Split Summary === 1) 1km - 11:43(11:43/km) 103/124bpm 55cal 57/61rpm 5.12/5.68kmph 2) 1km - 11:25(11:25/km) 108/127bpm 64cal 58/61rpm 5.26/5.79kmph 3) 1km - 11:47(11:47/km) 113/125bpm 65cal 58/61rpm 5.09/5.7kmph 4) 1km - 12:59(12:59/km) 105/123bpm 68cal 58/73rpm 4.62/7.4kmph 5) 1km - 12:03(12:03/km) 105/118bpm 62cal 58/62rpm 4.98/5.76kmph 6) 1km - 13:54(13:54/km) 105/126bpm 73cal 57/61rpm 4.32/5.78kmph 7) 1km - 15:48(15:48/km) 92/118bpm 60cal 57/60rpm 3.8/5.51kmph 8) 1km - 11:05(11:05/km) 102/117bpm 54cal 59/61rpm 5.41/5.91kmph 9) 0.14km - 1:48(13:18/km) 94/97bpm 8cal 58/60rpm 4.51/5.4kmph Add a comment 9.8mi, 1:57:49 Running - Medium Long Run Split Summary === 1) 1km - 7:13(7:13/km) 136/146bpm 59cal 150/W 8.31/11.5kmph 2) 1km - 5:54(5:54/km) 145/148bpm 55cal 149/W 10.17/11.04kmph 3) 1km - 7:43(7:43/km) 149/155bpm 67cal 163/W 7.78/11.15kmph 4) 1km - 6:16(6:16/km) 147/155bpm 65cal 161/W 9.58/13.23kmph 5) 1km - 7:16(7:16/km) 146/152bpm 62cal 160/W 8.26/12.24kmph 6) 1km - 9:28(9:28/km) 141/150bpm 79cal 136/W 6.34/11.61kmph 7) 1km - 12:18(12:18/km) 122/144bpm 86cal 88/W 4.88/11.92kmph 8) 1km - 7:40(7:40/km) 137/145bpm 66cal 149/W 7.83/11.8kmph 9) 1km - 8:27(8:27/km) 133/144bpm 72cal 126/W 7.1/18.37kmph 10) 1km - 7:38(7:38/km) 134/144bpm 54cal 141/W 7.86/12.29kmph 11) 1km - 6:37(6:37/km) 135/145bpm 53cal 147/W 9.07/12.33kmph 12) 1km - 6:53(6:53/km) 134/141bpm 46cal 146/W 8.72/12.04kmph 13) 1km - 6:21(6:21/km) 135/143bpm 57cal 152/W 9.45/11.73kmph 14) 1km - 6:20(6:20/km) 140/145bpm 52cal 154/W 9.48/11.57kmph 15) 1km - 6:29(6:29/km) 140/146bpm 52cal 161/W 9.26/12.12kmph 16) 0.77km - 5:16(6:48/km) 136/144bpm 50cal 144/W 8.82/12.59kmph Add a comment
Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13
5.1mi, 40:33 Cycling - General Split Summary === 1) 5km - 22:25(4:29/km) 129/157bpm 167cal 13.38/32.92kmph 2) 3.24km - 18:08(5:36/km) 124/159bpm 128cal 10.73/28.64kmph Add a comment 4.5mi, 1:31:44 Cross-Training - Walking Split Summary === 1) 1km - 11:48(11:48/km) 108/129bpm 59cal 57/62rpm 5.09/5.64kmph 2) 1km - 11:37(11:37/km) 100/111bpm 56cal 57/61rpm 5.16/5.89kmph 3) 1km - 12:03(12:03/km) 104/119bpm 59cal 58/61rpm 4.98/5.51kmph 4) 1km - 11:33(11:33/km) 107/119bpm 64cal 58/60rpm 5.19/5.79kmph 5) 1km - 11:09(11:09/km) 103/111bpm 54cal 59/61rpm 5.38/5.95kmph 6) 1km - 18:56(18:56/km) 95/115bpm 77cal 58/61rpm 3.17/5.65kmph 7) 1km - 11:18(11:18/km) 109/133bpm 61cal 59/62rpm 5.31/5.94kmph 8) 0.28km - 3:20(11:43/km) 117/128bpm 19cal 60/63rpm 5.12/5.98kmph Add a comment 4.6mi, 47:35 Running - Recovery Run Split Summary === 1) 1km - 7:04(7:04/km) 134/144bpm 54cal 152/W 8.49/11.5kmph 2) 1km - 6:14(6:14/km) 144/151bpm 54cal 163/W 9.63/11.5kmph 3) 1km - 6:37(6:37/km) 143/148bpm 63cal 157/W 9.07/12.2kmph 4) 1km - 6:31(6:31/km) 142/150bpm 54cal 165/W 9.21/12.16kmph 5) 1km - 6:02(6:02/km) 142/147bpm 52cal 164/W 9.94/11.8kmph 6) 1km - 6:20(6:20/km) 140/146bpm 61cal 157/W 9.48/13.09kmph 7) 1km - 6:28(6:28/km) 140/148bpm 52cal 158/W 9.28/11.73kmph 8) 0.36km - 2:19(6:21/km) 133/137bpm 16cal 153/W 9.45/11.54kmph Add a comment	4.6mi, 1:22:19 Cross-Training - Walking Split Summary === 1) 1km - 11:05(11:05/km) 112/121bpm 60cal 59/64rpm 5.41/6.2kmph 2) 1km - 10:54(10:54/km) 119/132bpm 72cal 59/64rpm 5.5/6.17kmph 3) 1km - 10:37(10:37/km) 101/105bpm 53cal 59/62rpm 5.65/6.03kmph 4) 1km - 10:34(10:34/km) 109/127bpm 60cal 59/62rpm 5.68/6.05kmph 5) 1km - 11:06(11:06/km) 98/106bpm 48cal 60/63rpm 5.41/6.01kmph 6) 1km - 10:28(10:28/km) 95/106bpm 42cal 60/62rpm 5.73/6.17kmph 7) 1km - 11:10(11:10/km) 105/124bpm 54cal 60/64rpm 5.37/6.15kmph 8) 0.42km - 6:25(15:19/km) 122/142bpm 47cal 59/63rpm 3.92/6.15kmph Add a comment 5.6mi, 42:09 Cycling - General Split Summary === 1) 5km - 22:49(4:34/km) 135/164bpm 185cal 13.15/33.59kmph 2) 4.06km - 19:20(4:46/km) 132/154bpm 151cal 12.6/30.34kmph Add a comment 4.7mi, 49:01 Running - Easy Split Summary === 1) 1km - 7:19(7:19/km) 131/148bpm 53cal 148/W 8.2/11.43kmph 2) 1km - 6:19(6:19/km) 144/149bpm 54cal 160/W 9.5/11.36kmph 3) 1km - 6:33(6:33/km) 142/149bpm 63cal 163/W 9.16/12.29kmph 4) 1km - 6:34(6:34/km) 144/150bpm 54cal 162/W 9.14/12.24kmph 5) 1km - 6:16(6:16/km) 145/157bpm 64cal 160/W 9.58/11.8kmph 6) 1km - 6:25(6:25/km) 141/147bpm 52cal 156/W 9.35/13.23kmph 7) 1km - 6:30(6:30/km) 144/149bpm 64cal 162/W 9.23/12.2kmph 8) 0.52km - 3:06(5:56/km) 137/144bpm 25cal 149/W 10.11/11.96kmph Add a comment	2mi, 17:53 Cycling - General Split Summary === 1) 3.13km - 17:53(5:42/km) 128/148bpm 127cal 10.51/30.32kmph Add a comment 3.5mi, 1:10:22 Cross-Training - Walking Split Summary === 1) 1km - 10:56(10:56/km) 109/123bpm 57cal 58/62rpm 5.49/5.89kmph 2) 1km - 13:20(13:20/km) 111/138bpm 75cal 57/60rpm 4.5/5.81kmph 3) 1km - 14:11(14:11/km) 107/121bpm 78cal 56/65rpm 4.23/5.44kmph 4) 1km - 13:26(13:26/km) 102/114bpm 67cal 57/66rpm 4.47/5.79kmph 5) 1km - 10:56(10:56/km) 110/128bpm 62cal 59/63rpm 5.49/6.03kmph 6) 0.56km - 7:33(13:32/km) 112/122bpm 41cal 59/62rpm 4.43/5.96kmph Add a comment 2.5mi, 20:00 Cycling - General Split Summary === 1) 4.05km - 20:00(4:56/km) 132/151bpm 157cal 12.15/37.79kmph Add a comment 7.8mi, 1:34:20 Running - Trail Run Split Summary === 1) 1km - 7:18(7:18/km) 134/146bpm 59cal 150/W 8.22/11.5kmph 2) 1km - 6:17(6:17/km) 141/149bpm 51cal 163/W 9.55/12.12kmph 3) 1km - 6:36(6:36/km) 143/150bpm 63cal 165/W 9.09/12kmph 4) 1km - 6:41(6:41/km) 142/147bpm 53cal 165/W 8.98/12.24kmph 5) 1km - 9:49(9:49/km) 133/145bpm 80cal 120/W 6.11/11.11kmph 6) 1km - 13:19(13:19/km) 125/146bpm 100cal 94/W 4.51/10.4kmph 7) 1km - 8:36(8:36/km) 132/145bpm 63cal 134/W 6.98/11.84kmph 8) 1km - 6:03(6:03/km) 133/143bpm 49cal 142/W 9.92/13.43kmph 9) 1km - 6:43(6:43/km) 131/139bpm 53cal 155/W 8.93/12.5kmph 10) 1km - 5:52(5:52/km) 134/140bpm 48cal 159/W 10.23/11.47kmph 11) 1km - 6:48(6:48/km) 131/143bpm 48cal 145/W 8.82/12.24kmph 12) 1km - 6:51(6:51/km) 133/141bpm 56cal 159/W 8.76/11.39kmph 13) 0.55km - 3:28(6:14/km) 127/134bpm 22cal 146/W 9.63/11.36kmph Add a comment	5.2mi, 56:12 Running - Easy Split Summary === 1) 1km - 7:16(7:16/km) 127/135bpm 54cal 157/W 8.26/12.24kmph 2) 1km - 7:05(7:05/km) 128/138bpm 51cal 141/W 8.47/11.73kmph 3) 1km - 7:31(7:31/km) 129/142bpm 59cal 141/W 7.98/11.54kmph 4) 1km - 6:29(6:29/km) 131/138bpm 52cal 146/W 9.26/13.79kmph 5) 1km - 5:57(5:57/km) 133/141bpm 48cal 167/W 10.08/12.5kmph 6) 1km - 6:31(6:31/km) 135/143bpm 48cal 161/W 9.21/12.16kmph 7) 1km - 6:23(6:23/km) 136/142bpm 58cal 167/W 9.4/11.69kmph 8) 1km - 6:01(6:01/km) 136/149bpm 49cal 163/W 9.97/13.09kmph 9) 0.4km - 2:58(7:23/km) 132/143bpm 23cal 145/W 8.13/12.37kmph Add a comment 2mi, 35:44 Cross-Training - Walking Split Summary === 1) 1km - 12:50(12:50/km) 111/121bpm 71cal 57/61rpm 4.67/5.94kmph 2) 1km - 10:47(10:47/km) 111/119bpm 63cal 59/62rpm 5.56/6.11kmph 3) 1km - 10:17(10:17/km) 106/119bpm 53cal 60/63rpm 5.83/6.17kmph 4) 0.17km - 1:50(10:34/km) 105/115bpm 9cal 59/61rpm 5.68/5.81kmph Add a comment 4.2mi, 26:53 Cycling - General Split Summary === 1) 5km - 20:29(4:06/km) 104/162bpm 97cal 14.64/43.3kmph 2) 1.82km - 6:23(3:31/km) 140/162bpm 61cal 17.05/33.42kmph Add a comment	13.1mi, 1:57:25 Running - Race Pace Split Summary === 1) 1km - 5:21(5:21/km) 129/142bpm 39cal 175/W 11.21/13.43kmph 2) 1km - 5:10(5:10/km) 149/153bpm 47cal 188/W 11.61/11.92kmph 3) 1km - 5:39(5:39/km) 151/155bpm 58cal 183/W 10.62/12.72kmph 4) 1km - 5:17(5:17/km) 153/157bpm 50cal 194/W 11.36/13.04kmph 5) 1km - 5:44(5:44/km) 153/157bpm 60cal 176/W 10.47/13.33kmph 6) 1km - 5:33(5:33/km) 153/157bpm 50cal 183/W 10.81/13.14kmph 7) 1km - 6:30(6:30/km) 152/159bpm 68cal 186/W 9.23/12.59kmph 8) 1km - 5:47(5:47/km) 151/155bpm 58cal 186/W 10.38/13.09kmph 9) 1km - 5:31(5:31/km) 154/157bpm 50cal 191/W 10.88/12kmph 10) 1km - 5:07(5:07/km) 152/156bpm 49cal 172/W 11.73/12.5kmph 11) 1km - 5:08(5:08/km) 153/158bpm 49cal 171/W 11.69/12.33kmph 12) 1km - 6:18(6:18/km) 152/158bpm 69cal 170/W 9.53/11.92kmph 13) 1km - 5:30(5:30/km) 150/159bpm 48cal 175/W 10.91/12.29kmph 14) 1km - 5:21(5:21/km) 153/157bpm 50cal 181/W 11.21/12kmph 15) 1km - 5:50(5:50/km) 153/157bpm 60cal 177/W 10.29/12.63kmph 16) 1km - 6:20(6:20/km) 148/155bpm 66cal 164/W 9.48/12.12kmph 17) 1km - 6:47(6:47/km) 154/159bpm 60cal 184/W 8.85/12.04kmph 18) 1km - 5:06(5:06/km) 158/160bpm 52cal 190/W 11.76/12.12kmph 19) 1km - 5:16(5:16/km) 159/162bpm 63cal 188/W 11.39/12.77kmph 20) 1km - 4:45(4:45/km) 158/161bpm 41cal 171/W 12.63/13.09kmph 21) 1km - 5:00(5:00/km) 165/168bpm 55cal 203/W 12/13kmph 22) 0.25km - 1:18(5:12/km) 166/166bpm 22cal 200/W 11.54/11.84kmph Add a comment	3.4mi, 1:04:12 Cross-Training - Walking Split Summary === 1) 1km - 13:04(13:04/km) 108/131bpm 68cal 55/60rpm 4.59/5.45kmph 2) 1km - 11:33(11:33/km) 105/119bpm 61cal 58/61rpm 5.19/5.74kmph 3) 1km - 10:54(10:54/km) 105/118bpm 56cal 59/61rpm 5.5/5.98kmph 4) 1km - 11:00(11:00/km) 100/109bpm 51cal 58/61rpm 5.45/5.8kmph 5) 1km - 11:15(11:15/km) 105/122bpm 56cal 58/61rpm 5.33/5.89kmph 6) 0.51km - 6:26(12:32/km) 97/114bpm 25cal 57/61rpm 4.79/5.81kmph Add a comment 5.8mi, 41:56 Cycling - General Split Summary === 1) 5km - 22:14(4:27/km) 105/145bpm 113cal 13.49/33.76kmph 2) 4.31km - 19:42(4:34/km) 140/161bpm 173cal 13.12/32.87kmph Add a comment 5.7mi, 1:04:12 Running - Recovery Run Split Summary === 1) 1km - 6:55(6:55/km) 127/139bpm 48cal 166/W 8.68/11.29kmph 2) 1km - 6:10(6:10/km) 139/146bpm 51cal 170/W 9.73/12.59kmph 3) 1km - 6:19(6:19/km) 138/144bpm 50cal 168/W 9.5/12.9kmph 4) 1km - 6:05(6:05/km) 138/144bpm 59cal 154/W 9.86/12.77kmph 5) 1km - 7:04(7:04/km) 134/144bpm 56cal 135/W 8.49/13.19kmph 6) 1km - 7:22(7:22/km) 133/142bpm 56cal 139/W 8.14/11.96kmph 7) 1km - 6:30(6:30/km) 128/136bpm 44cal 132/W 9.23/12kmph 8) 1km - 6:58(6:58/km) 136/141bpm 57cal 157/W 8.61/11.21kmph 9) 1km - 10:01(10:01/km) 132/137bpm 79cal 130/W 5.99/10.94kmph 10) 0.1km - 49(7:57/km) 121/124bpm 7cal 131/W 7.55/10.71kmph Add a comment	9.6mi, 1:58:56 Running - Medium Long Run Split Summary === 1) 1km - 7:21(7:21/km) 131/143bpm 54cal 148/W 8.16/11.65kmph 2) 1km - 5:48(5:48/km) 139/149bpm 51cal 150/W 10.35/12.54kmph 3) 1km - 7:50(7:50/km) 145/152bpm 63cal 160/W 7.66/11.73kmph 4) 1km - 6:25(6:25/km) 147/153bpm 65cal 159/W 9.35/13kmph 5) 1km - 7:15(7:15/km) 145/151bpm 64cal 161/W 8.28/12.72kmph 6) 1km - 8:55(8:55/km) 137/148bpm 72cal 126/W 6.73/12.33kmph 7) 1km - 14:04(14:04/km) 131/144bpm 109cal 97/W 4.27/12.16kmph 8) 1km - 8:29(8:29/km) 134/148bpm 68cal 137/W 7.07/11.88kmph 9) 1km - 8:15(8:15/km) 135/143bpm 65cal 125/W 7.27/11.39kmph 10) 1km - 8:11(8:11/km) 133/146bpm 61cal 129/W 7.33/12.41kmph 11) 1km - 7:01(7:01/km) 137/145bpm 58cal 139/W 8.55/12.46kmph 12) 1km - 6:46(6:46/km) 133/145bpm 53cal 142/W 8.87/12.54kmph 13) 1km - 6:28(6:28/km) 135/143bpm 57cal 152/W 9.28/11.69kmph 14) 1km - 6:32(6:32/km) 138/144bpm 51cal 155/W 9.18/11.54kmph 15) 1km - 6:38(6:38/km) 137/145bpm 62cal 157/W 9.05/11.84kmph 16) 0.48km - 2:58(6:10/km) 129/133bpm 22cal 146/W 9.73/12.63kmph Add a comment

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