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njosmith M40
-
Races
165 -
Miles
10746 -
Miles
90 -
Miles
3978 -
Mile
6:03 -
5k
20:09 -
5M
35:06 -
10k
43:00 -
10M
1:10:20 -
Half
1:29:24 -
20M
2:47:20 -
Mara
3:25:16 -
3km
1:09:39
About Me
2006 running a bit but knowing I should run more
2007 starting to run regularly but typically not longer than 30 minutes at a time
2008 first marathon just over 4 hours
2009 PBs at 5k 10k and 10 miles
2010 VLM at 3h 45m, Half PB 1h 33
2011 10 mile PB - 1:11:08
2012 Mara PB 3h 25
2013 Not Running much but a reasonable half 1:37:41
2014-2015 Not running much
2016 Back to running - lost 10kg in a year - almost a new 5km PB (20:47) and new Half PB 1:32:08
2017 New life in Australia
2018 - 2018km Challenge - most miles in a year, new 5km pb (20:09) Half pb (1:30:44)
2019 - Sub 1:30 Half! The search for a sub 20 5k goes on
2007 starting to run regularly but typically not longer than 30 minutes at a time
2008 first marathon just over 4 hours
2009 PBs at 5k 10k and 10 miles
2010 VLM at 3h 45m, Half PB 1h 33
2011 10 mile PB - 1:11:08
2012 Mara PB 3h 25
2013 Not Running much but a reasonable half 1:37:41
2014-2015 Not running much
2016 Back to running - lost 10kg in a year - almost a new 5km PB (20:47) and new Half PB 1:32:08
2017 New life in Australia
2018 - 2018km Challenge - most miles in a year, new 5km pb (20:09) Half pb (1:30:44)
2019 - Sub 1:30 Half! The search for a sub 20 5k goes on
Planned Races |
|
31st Jan 21 | Brisbane Road Runners 5 Mile Championship |
21st Feb 21 | SEQTrails - Bayview |
14th Mar 21 | Brisbane Road Runners 15km Championship |
4th Apr 21 | SEQTrails - Ewan Maddocks Dam |
18th Apr 21 | SEQTrails - Daisy Hill |
2nd May 21 | Brisbane Road Runners Half Marathon Championship |
20th Jun 21 | Brisbane Road Runners 10km Championship |
8th Aug 21 | Brisbane Road Runners 20km Championship |
19th Sep 21 | Brisbane Road Runners 10 mile Championship |
14th Nov 21 | Brisbane Road Runners 5km Championship |
Under Consideration |
|
4th Jul 21 | Gold Coast Marathon |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 3 | 6:03
6:03/mi
|
0.00 | 6:03 | 6:18 | |||||||||||||
5km | 92 | 20:09
6:29/mi
|
0.00 | 25:06 | 23:15 | 23:39 | 22:59 | 21:18 | 21:29 | 20:34 | 21:44 | 23:25 | 22:18 | 20:47 | 20:45 | 20:09 | 20:16 | 20:47 |
7.5km | 1 | 32:46
7:02/mi
|
0.00 | 32:46 | ||||||||||||||
5mi | 3 | 35:06
7:01/mi
|
0.00 | 38:52 | 35:06 | 37:18 | ||||||||||||
10km | 17 | 43:00
6:55/mi
|
0.00 | 52:46 | 49:30 | 44:33 | 45:08 | 45:11 | 45:59 | 43:00 | 46:22 | 43:38 | 44:56 | |||||
11km | 1 | 1:02:45
9:11/mi
|
0.00 | 1:02:45 | ||||||||||||||
12.9km | 2 | 1:13:55
9:13/mi
|
0.00 | 1:15:26 | 1:13:55 | |||||||||||||
13.1km | 1 | 1:17:18
9:30/mi
|
0.00 | 1:17:18 | ||||||||||||||
15.7km | 1 | 1:35:26
9:47/mi
|
0.00 | 1:35:26 | ||||||||||||||
10mi | 12 | 1:10:20
7:02/mi
|
0.00 | 1:20:44 | 1:19:46 | 1:17:59 | 1:12:35 | 1:11:08 | 1:14:16 | 1:15:44 | 1:10:20 | 1:12:26 | ||||||
20.7km | 1 | 1:32:04
7:09/mi
|
0.00 | 1:32:04 | ||||||||||||||
13.1mi | 21 | 1:29:24
6:49/mi
|
0.00 | 1:46:15 | 1:33:44 | 1:35:49 | 1:38:48 | 1:37:41 | 1:32:08 | 1:37:28 | 1:30:44 | 1:29:24 | 1:35:48 | |||||
22km | 1 | 1:58:36
8:41/mi
|
0.00 | 1:58:36 | ||||||||||||||
24.7km | 1 | 2:57:25
11:34/mi
|
0.00 | 2:57:25 | ||||||||||||||
20mi | 1 | 2:47:20
8:22/mi
|
0.00 | 2:47:20 | ||||||||||||||
26.2mi | 3 | 3:25:16
7:50/mi
|
0.00 | 4:06:56 | 3:44:27 | 3:25:16 |
2020 |
Distance | Date | Result | WAVA |
Brisbane Road Runners 5km Championship | 5km | 15 Nov | 20:47 | 66.91% |
Jetty 2 Jetty | 13.1mi | 4 Oct | 1:35:48 | 63.59% |
Brisbane Road Runners 10 mile Championship | 10mi | 20 Sep | 1:12:26 | 63.61% |
Fake parkrun | 5km | 5 Sep | 21:08 | 65.80% |
Wild Horse Criterium | 22km | 8 Aug | 1:58:36 | 53.60% |
Brisbane Road Runners 10k | 10km | 26 Jul | 44:56 | 62.65% |
Fake parkrun | 5km | 18 Jul | 21:58 | 63.30% |
Fetch Virtual Weekend Half Marathon | 13.1mi | 6 Jun | 1:39:31 | 61.21% |
Petrie parkrun | 5km | 7 Mar | 24:51 | 55.96% |
Alex Headland to Mooloolaba Ocean Swim | 0km | 7 Mar | 1:15:55 | 0.00% |
Kelvin Grove parkrun | 5km | 22 Feb | 21:16 | 65.39% |
Brisbane Road Runners 5 Mile Championship | 5mi | 16 Feb | 37:18 | 60.12% |
Kelvin Grove parkrun | 5km | 8 Feb | 22:09 | 62.33% |
SEQTrails - Bunyaville | 15.7km | 2 Feb | 1:35:26 | 46.73% |
Kelvin Grove parkrun | 5km | 11 Jan | 22:21 | 61.77% |
Capalaba parkrun | 5km | 1 Jan | 23:22 | 59.08% |
2019 |
Distance | Date | Result | WAVA |
Brisbane Road Runners 10k | 10km | 3 Nov | 43:38 | 64.01% |
SEQTrails - Enoggera | 12.9km | 13 Oct | 1:13:55 | 49.09% |
Brisbane Road Runners 10 mile Championship | 10mi | 22 Sep | 1:10:20 | 65.00% |
River Run Half Marathon | 13.1mi | 8 Sep | 1:38:43 | 61.24% |
Kelvin Grove parkrun | 5km | 31 Aug | 20:16 | 68.12% |
Sunshine Coast Half Marathon | 13.1mi | 4 Aug | 1:29:24 | 67.62% |
Kawana parkrun | 5km | 27 Jul | 20:33 | 67.18% |
Clapham Common parkrun | 5km | 6 Jul | 20:41 | 66.75% |
Walmer and Deal Seafront parkrun | 5km | 29 Jun | 20:40 | 66.80% |
Warner Lakes parkrun | 5km | 1 Jun | 20:36 | 67.02% |
Queensland Half Marathon | 13.1mi | 26 May | 1:34:15 | 64.14% |
Kelvin Grove parkrun | 5km | 11 May | 20:44 | 66.59% |
North Harbour parkrun | 5km | 4 May | 22:41 | 60.86% |
Twilight Running Festival 10km | 10km | 28 Apr | 44:54 | 62.20% |
Coolie Classic | 0km | 28 Apr | 1:09:39 | 0.00% |
Baringa parkrun | 5km | 20 Apr | 22:53 | 60.33% |
Wild Horse Criterium | 11km | 20 Apr | 1:02:45 | 48.96% |
Kelvin Grove parkrun | 5km | 23 Mar | 21:57 | 62.90% |
Mooloolaba Mile | 0mi | 3 Mar | 0.00% | |
Alex Headland to Mooloolaba Ocean Swim | 0km | 2 Mar | 0.00% | |
Noosa Summer Swim | 0km | 3 Feb | 43:33 | 0.00% |
Ashgrove parkrun | 5km | 1 Jan | 22:12 | 61.75% |
2018 |
Distance | Date | Result | WAVA |
Beerwah@Daybreak | 10km | 9 Dec | 1:02:33 | 44.31% |
Royal Run for Research | 7.5km | 7 Oct | 32:46 | 63.31% |
Twilight Bay Run Wynnum | 13.1mi | 22 Sep | 1:34:14 | 63.71% |
Sunshine Coast Half Marathon | 13.1mi | 19 Aug | 1:30:44 | 66.17% |
Kelvin Grove parkrun | 5km | 11 Aug | 20:32 | 66.76% |
Ocean View parkrun | 5km | 4 Aug | 24:36 | 55.73% |
Kelvin Grove parkrun | 5km | 28 Jul | 20:09 | 68.03% |
Mudjimba Beach parkrun Trial | 5km | 10 Jun | 20:42 | 66.22% |
Woodford parkrun | 5km | 9 Jun | 21:11 | 64.71% |
Kelvin Grove parkrun | 5km | 19 May | 20:48 | 65.91% |
Kelvin Grove parkrun | 5km | 12 May | 21:01 | 65.23% |
Brisbane Trail Half Marathon | 24.7km | 6 May | 2:57:25 | 39.64% |
Kelvin Grove parkrun | 5km | 28 Apr | 1:01:54 | 22.15% |
Torrens parkrun | 5km | 21 Apr | 21:44 | 63.08% |
South Bank parkrun | 5km | 10 Mar | 22:02 | 62.22% |
Alex Headland to Mooloolaba Ocean Swim | 0km | 17 Feb | 51:12 | 0.00% |
2017 |
Distance | Date | Result | WAVA |
SEQTrails - Pomona | 13.1km | 12 Nov | 1:17:18 | 46.99% |
Kawana parkrun | 5km | 11 Nov | 22:03 | 61.73% |
SEQTrails - Enoggera | 12.9km | 15 Oct | 1:15:26 | 47.42% |
Mitchelton parkrun | 5km | 14 Oct | 21:19 | 63.86% |
Lake Manchester trails | 10km | 17 Sep | 58:26 | 47.10% |
Redcliffe parkrun | 5km | 16 Sep | 20:45 | 65.60% |
Stones Corner parkrun | 5km | 2 Sep | 21:13 | 64.16% |
Brisbane Half Marathon | 13.1mi | 6 Aug | 1:37:28 | 61.22% |
Chermside parkrun | 5km | 22 Jul | 21:25 | 63.56% |
Hagley parkrun | 5km | 8 Jul | 21:33 | 63.17% |
Ashgrove parkrun | 5km | 3 Jun | 21:06 | 64.51% |
Run Noosa Half Marathon | 20.7km | 28 May | 1:32:04 | 63.64% |
New Farm parkrun | 5km | 8 Apr | 21:00 | 64.82% |
Mooloolaba Team Triathlon - Run Leg | 10km | 12 Mar | 46:22 | 59.35% |
Town of Seaside parkrun | 5km | 4 Feb | 21:30 | 62.87% |
2016 |
Distance | Date | Result | WAVA |
Lyme Trust10 10k trail run | 10km | 23 Oct | 52:01 | 52.58% |
Manchester Half Marathon | 13.1mi | 16 Oct | 1:32:08 | 64.42% |
Chase The Sun, Battersea Park | 10km | 14 Sep | 43:00 | 63.60% |
Dulwich parkrun | 5km | 10 Sep | 20:47 | 65.04% |
Tooting Common parkrun | 5km | 6 Aug | 21:36 | 62.58% |
Battersea Park Self-Transcendence 10k Race | 10km | 21 May | 43:14 | 63.26% |
Dulwich parkrun | 5km | 30 Apr | 21:05 | 64.11% |
Tooting Common parkrun | 5km | 9 Apr | 21:48 | 62.01% |
Weymouth Half Marathon | 13.1mi | 20 Mar | 1:37:18 | 61.00% |
Weymouth parkrun | 5km | 19 Mar | 22:26 | 60.26% |
Tooting Common parkrun | 5km | 27 Feb | 22:39 | 59.68% |
2015 |
Distance | Date | Result | WAVA |
Self-Transcendence 10K | 10km | 8 Aug | 45:59 | 59.15% |
British 10k London Run | 10km | 12 Jul | 46:25 | 58.60% |
Peckham Rye parkrun | 5km | 20 Jun | 22:18 | 60.20% |
Dulwich parkrun | 5km | 14 Feb | 22:36 | 59.02% |
2014 |
Distance | Date | Result | WAVA |
Brockwell parkrun, Herne Hill | 5km | 14 Jun | 23:25 | 56.96% |
2013 |
Distance | Date | Result | WAVA |
Wythenshawe parkrun | 5km | 25 Dec | 23:27 | 56.55% |
Stockport 10 | 10mi | 8 Dec | 1:15:44 | 58.47% |
Survival of the Fittest | 10km | 16 Nov | 0.00% | |
Fulham Palace parkrun | 5km | 26 Oct | 21:44 | 61.02% |
Self Transcendence 10K | 10km | 19 Oct | 45:11 | 59.68% |
Ealing Half Marathon | 13.1mi | 29 Sep | 1:37:41 | 60.07% |
Brockwell parkrun | 5km | 21 Sep | 21:59 | 60.33% |
Southwark parkrun #1 | 5km | 7 Sep | 21:55 | 60.51% |
Brockwell parkrun | 5km | 24 Aug | 22:12 | 59.74% |
Self-Transcendence 10K | 10km | 3 Aug | 46:30 | 57.99% |
Brockwell parkrun | 5km | 29 Jun | 22:51 | 58.04% |
2012 |
Distance | Date | Result | WAVA |
Kawana parkrun | 5km | 22 Dec | 24:04 | 54.83% |
Ealing Half Marathon | 13.1mi | 30 Sep | 1:40:06 | 58.48% |
Poole parkun | 5km | 15 Sep | 21:56 | 60.16% |
Greater Manchester Marathon | 26.2mi | 29 Apr | 3:25:16 | 60.06% |
Dulwich parkrun | 5km | 14 Apr | 20:34 | 64.16% |
Brockwell parkrun | 5km | 7 Apr | 21:17 | 62.00% |
Mile End parkrun | 5km | 31 Mar | 20:48 | 63.44% |
Brockwell parkrun | 5km | 24 Mar | 21:25 | 61.61% |
Bramhall parkrun | 5km | 17 Mar | 22:01 | 59.94% |
Finchley 20 | 20mi | 11 Mar | 2:47:20 | 54.75% |
Brockwell parkrun | 5km | 10 Mar | 21:42 | 60.81% |
Self Transcendence 10M | 10mi | 3 Mar | 1:14:16 | 59.47% |
The Lifestyle Renault Tunbridge Wells Half Marathon | 13.1mi | 26 Feb | 1:38:48 | 59.25% |
Highbury Fields parkrun | 5km | 18 Feb | 21:51 | 60.13% |
2011 |
Distance | Date | Result | WAVA |
Cabbage Patch 10 | 10mi | 16 Oct | 1:11:08 | 61.97% |
Macclesfield Half Marathon | 13.1mi | 25 Sep | 1:35:49 | 61.00% |
Brockwell parkrun | 5km | 17 Sep | 21:45 | 60.41% |
Self Transcendence 10m | 10mi | 10 Sep | 1:16:47 | 57.41% |
Fetch London Mile - part 12 - Battersea | 1mi | 3 Sep | 6:18 | 59.57% |
Wormwood Scrubs parkrun | 5km | 3 Sep | 22:52 | 57.46% |
Grovelands parkrun | 5km | 20 Aug | 22:19 | 58.87% |
Ranelagh Harriers Richmond 10K | 10km | 19 Jun | 45:08 | 59.40% |
Brockwell parkrun | 5km | 28 May | 21:34 | 60.92% |
Hampstead Heath parkrun | 5km | 21 May | 22:47 | 57.67% |
Brockwell parkrun | 5km | 7 May | 21:32 | 61.01% |
Bramhall parkrun | 5km | 30 Apr | 22:50 | 57.54% |
Brockwell parkrun | 5km | 16 Apr | 21:29 | 61.16% |
Brockwell parkrun | 5km | 9 Apr | 22:22 | 58.74% |
Wilmslow Half Marathon | 13.1mi | 27 Mar | 1:42:07 | 57.24% |
2010 |
Distance | Date | Result | WAVA |
Stockport 10 | 10mi | 12 Dec | 1:13:08 | 60.19% |
South Manchester parkrun | 5km | 11 Dec | 21:54 | 59.77% |
Perivale 5 | 5mi | 5 Dec | 35:06 | 60.95% |
Bedfont parkrun | 5km | 30 Oct | 22:12 | 58.97% |
Run To The Beat | 13.1mi | 26 Sep | 1:33:44 | 62.30% |
Fetch London Mile - part 9 - Battersea | 1mi | 18 Sep | 6:03 | 61.80% |
Self Transcendence 10 | 10mi | 11 Sep | 1:12:35 | 60.65% |
Old Deer parkrun | 5km | 4 Sep | 22:01 | 59.46% |
Bramhall parkrun | 5km | 21 Aug | 21:52 | 59.87% |
Stroke Association 10km Resolution Run | 10km | 15 Aug | 44:33 | 60.07% |
Wimbledon Common parkrun | 5km | 7 Aug | 21:22 | 61.27% |
Finsbury parkrun | 5km | 31 Jul | 21:50 | 59.96% |
Kingston parkrun | 5km | 24 Jul | 21:57 | 59.64% |
Crystal Palace parkrun | 5km | 10 Jul | 23:20 | 56.10% |
Wimbledon Common parkrun | 5km | 22 May | 21:32 | 60.79% |
Ranelagh Richmond Half Marathon | 13.1mi | 16 May | 1:36:14 | 60.68% |
Cardiff 5K parkrun | 5km | 1 May | 21:31 | 60.84% |
London Marathon | 26.2mi | 25 Apr | 3:44:27 | 54.79% |
Bushy parkrun | 5km | 17 Apr | 21:18 | 61.46% |
Richmond parkrun | 5km | 10 Apr | 21:39 | 60.47% |
Wimbledon Common parkrun | 5km | 27 Mar | 22:24 | 58.44% |
Wimbledon Common parkrun | 5km | 13 Mar | 22:17 | 58.75% |
Fetch London Mile - part 7 - Battersea | 1mi | 13 Feb | 6:33 | 56.91% |
Endurancelife Coastal Trail Series - Portland (Half Marathon) | 13.1mi | 23 Jan | 2:25:58 | 40.00% |
Finsbury parkrun | 5km | 16 Jan | 23:46 | 54.92% |
2009 |
Distance | Date | Result | WAVA |
Larking Gowen City of Norwich Half Marathon | 13.1mi | 29 Nov | 1:46:15 | 54.95% |
Woodbank parkrun | 5km | 31 Oct | 24:36 | 53.06% |
Cabbage Patch 10 | 10mi | 18 Oct | 1:17:59 | 56.42% |
Self Transcendence 5 | 5mi | 3 Oct | 38:52 | 54.94% |
Windsor Half Marathon | 13.1mi | 27 Sep | 1:54:10 | 51.14% |
Dysart Dash | 10km | 28 Jun | 49:30 | 53.99% |
Wimbledon Common parkrun | 5km | 6 Jun | 22:59 | 56.79% |
Wimbledon Common parkrun | 5km | 23 May | 23:26 | 55.70% |
Ranelagh Richmond Half Marathon | 13.1mi | 10 May | 1:47:39 | 54.23% |
2008 |
Distance | Date | Result | WAVA |
Stockport 10 | 10mi | 7 Dec | 1:19:46 | 55.16% |
Bramhall parkrun | 5km | 25 Oct | 23:39 | 55.06% |
Geoff Moulden Wimbledon 10 | 10mi | 5 Oct | 1:28:09 | 49.91% |
Wimbledon Common Time Trial | 5km | 2 Aug | 23:40 | 55.02% |
Paris Marathon | 26.2mi | 6 Apr | 4:06:56 | 49.79% |
2007 |
Distance | Date | Result | WAVA |
Stockport 10 | 10mi | 9 Dec | 1:20:44 | 54.50% |
Wimbledon Common Time Trial | 5km | 17 Nov | 23:15 | 55.91% |
Frank Harmer 10k | 10km | 4 Mar | 52:46 | 50.63% |
2006 |
Distance | Date | Result | WAVA |
London Tree-athlon 5k | 5km | 23 Sep | 25:06 | 51.74% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 95 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 95 |
2021 | 56 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 56 |
2020 | 7.2 | 2.5 | 1.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 0 | 12 |
2020 | 99 | 109 | 125 | 153 | 142 | 73 | 131 | 172 | 118 | 125 | 73 | 79 | 1398 |
2020 | 169 | 188 | 130 | 94 | 60 | 38 | 73 | 96 | 79 | 116 | 158 | 89 | 1289 |
2019 | 5.3 | 12.1 | 5 | 6.5 | 1.6 | 0 | 0 | 0 | 0 | 0 | 0 | 2.4 | 32.9 |
2019 | 23 | 43 | 104 | 96 | 116 | 160 | 141 | 116 | 100 | 70 | 87 | 77 | 1131 |
2019 | 13 | 71 | 87 | 50 | 59 | 59 | 51 | 60 | 0 | 7 | 25 | 85 | 566 |
2018 | 10.9 | 10.2 | 0.5 | 0.9 | 0.9 | 0 | 0.1 | 0 | 0 | 0 | 0.7 | 1 | 25 |
2018 | 49 | 55 | 109 | 135 | 95 | 125 | 157 | 119 | 108 | 101 | 103 | 97 | 1254 |
2018 | 7 | 23 | 22 | 8 | 71 | 67 | 40 | 29 | 18 | 47 | 28 | 27 | 386 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.2 | 14.4 | 17.6 |
2017 | 47 | 37 | 79 | 98 | 91 | 109 | 84 | 49 | 108 | 59 | 32 | 41 | 834 |
2017 | 43 | 51 | 142 | 91 | 102 | 122 | 69 | 168 | 64 | 100 | 100 | 79 | 1130 |
2016 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.7 |
2016 | 57 | 75 | 91 | 55 | 74 | 48 | 46 | 90 | 98 | 71 | 37 | 96 | 838 |
2015 | 0.7 | 0.5 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 |
2015 | 62 | 51 | 3 | 3 | 68 | 61 | 68 | 29 | 6 | 19 | 12 | 3 | 385 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0.3 |
2014 | 20 | 20 | 16 | 31 | 22 | 30 | 29 | 24 | 14 | 23 | 11 | 22 | 262 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 67 | 0 | 0 | 0 | 0 | 0 | 67 |
2013 | 9 | 42 | 8 | 21 | 83 | 59 | 68 | 106 | 109 | 62 | 58 | 52 | 677 |
2012 | 129 | 136 | 173 | 144 | 23 | 7 | 51 | 35 | 107 | 15 | 19 | 53 | 893 |
2011 | 42 | 18 | 83 | 99 | 65 | 53 | 37 | 108 | 87 | 73 | 41 | 40 | 747 |
2010 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 88 | 92 | 169 | 132 | 52 | 7 | 65 | 98 | 92 | 44 | 60 | 34 | 932 |
2010 | 0 | 8 | 29 | 12 | 44 | 0 | 50 | 8 | 14 | 0 | 0 | 0 | 165 |
2009 | 23 | 3 | 39 | 64 | 76 | 60 | 31 | 72 | 60 | 62 | 80 | 40 | 610 |
2009 | 0 | 0 | 0 | 15 | 16 | 40 | 69 | 26 | 21 | 79 | 31 | 22 | 319 |
2008 | 31 | 95 | 90 | 26 | 0 | 15 | 32 | 54 | 10 | 39 | 55 | 26 | 475 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 20 | 70 | 71 | 52 | 216 |
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Tue 5th Jan
Jan 5
|
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Split Summary
=== 1) 1km - 5:31(5:31/km) 124/136bpm 66cal 10.88/12.5kmph 2) 1km - 5:44(5:44/km) 131/142bpm 74cal 10.48/11.82kmph 3) 1km - 5:25(5:25/km) 136/148bpm 72cal 11.09/12.63kmph 4) 1km - 6:03(6:03/km) 143/151bpm 86cal 9.91/12.66kmph 5) 1km - 5:22(5:22/km) 139/148bpm 71cal 11.19/15.25kmph 6) 1km - 7:05(7:05/km) 139/152bpm 92cal 8.46/13.81kmph 7) 1km - 5:14(5:14/km) 141/146bpm 70cal 11.45/12.39kmph 8) 1km - 6:10(6:10/km) 140/148bpm 79cal 9.74/16.16kmph 9) 1km - 6:50(6:50/km) 144/152bpm 92cal 8.77/11.25kmph 10) 1km - 5:43(5:43/km) 138/150bpm 63cal 10.51/12.16kmph 11) 0.4km - 2:47(6:55/km) 133/139bpm 23cal 8.68/11.19kmph ![]() |
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Split Summary
=== 1) 1km - 5:12(5:12/km) 120/138bpm 56cal 11.55/13kmph 2) 1km - 5:51(5:51/km) 131/141bpm 72cal 10.26/13.54kmph 3) 1km - 6:22(6:22/km) 127/151bpm 71cal 9.43/11.76kmph 4) 1km - 5:08(5:08/km) 129/135bpm 57cal 11.69/12.46kmph 5) 1km - 5:11(5:11/km) 131/142bpm 59cal 11.57/12.53kmph 6) 1km - 5:08(5:08/km) 136/139bpm 64cal 11.69/12.12kmph 7) 1km - 5:12(5:12/km) 137/141bpm 65cal 11.54/12.02kmph 8) 1km - 5:00(5:00/km) 139/144bpm 63cal 12.01/12.36kmph 9) 1km - 4:50(4:50/km) 141/144bpm 62cal 12.39/12.66kmph 10) 1km - 4:59(4:59/km) 141/144bpm 63cal 12.05/12.7kmph 11) 1km - 5:12(5:12/km) 140/150bpm 64cal 11.54/11.92kmph 12) 1km - 5:05(5:05/km) 142/149bpm 64cal 11.8/12.5kmph 13) 1km - 5:20(5:20/km) 143/149bpm 68cal 11.26/12.56kmph 14) 1km - 5:44(5:44/km) 147/156bpm 78cal 10.48/11.52kmph 15) 1km - 5:34(5:34/km) 137/162bpm 54cal 10.78/13.57kmph 16) 0.04km - 15(6:57/km) 135/136bpm 2cal 8.64/10.58kmph ![]() |
Split Summary
=== 1) 5km - 17:57(3:35/km) 129/138bpm 237cal 16.71/33.56kmph 2) 5km - 22:45(4:33/km) 119/146bpm 204cal 13.18/34.83kmph 3) 0.97km - 4:07(4:14/km) 111/115bpm 25cal 14.2/22.51kmph ![]()
Split Summary
=== 1) 5km - 16:27(3:17/km) 107/117bpm 150cal 18.23/36.88kmph 2) 3.99km - 18:20(4:35/km) 113/128bpm 163cal 13.07/44.14kmph ![]() |
Split Summary
=== 1) 5km - 20:08(4:02/km) 109/122bpm 185cal 14.89/31.88kmph 2) 5km - 19:07(3:49/km) 106/139bpm 133cal 15.69/27.95kmph 3) 1.45km - 6:02(4:09/km) 103/141bpm 36cal 14.45/26.81kmph ![]()
Split Summary
=== 1) 5km - 16:51(3:22/km) 109/129bpm 157cal 17.81/38.22kmph 2) 4.01km - 16:55(4:13/km) 107/118bpm 128cal 14.21/45.62kmph ![]() |
Wed 6th Jan
Jan 6
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Run with Nat
Strides at the end Split Summary === 1) 1km - 6:20(6:20/km) 123/146bpm 72cal 9.47/12.29kmph 2) 1km - 5:37(5:37/km) 130/140bpm 68cal 10.68/12.33kmph 3) 1km - 5:18(5:18/km) 131/140bpm 64cal 11.33/12.33kmph 4) 1km - 5:08(5:08/km) 130/142bpm 59cal 11.7/12.77kmph 5) 1km - 5:16(5:16/km) 135/140bpm 66cal 11.39/11.92kmph 6) 1km - 5:26(5:26/km) 135/143bpm 65cal 11.05/12.19kmph 7) 1km - 4:52(4:52/km) 139/146bpm 62cal 12.34/13.03kmph 8) 1km - 5:20(5:20/km) 141/150bpm 69cal 11.26/12.5kmph 9) 1km - 5:36(5:36/km) 135/139bpm 63cal 10.71/13kmph 10) 1km - 11:12(11:12/km) 127/150bpm 85cal 5.36/12.39kmph 11) 1km - 6:51(6:51/km) 131/158bpm 62cal 8.77/15.89kmph 12) 1km - 5:33(5:33/km) 139/161bpm 61cal 10.82/17.3kmph 13) 0.32km - 1:35(4:54/km) 144/152bpm 21cal 12.25/15.42kmph ![]() |
Split Summary
=== 1) 1km - 5:08(5:08/km) 119/151bpm 55cal 11.69/12.56kmph 2) 1km - 5:01(5:01/km) 132/140bpm 64cal 11.97/12.97kmph 3) 1km - 5:00(5:00/km) 135/140bpm 66cal 12/12.23kmph 4) 1km - 4:57(4:57/km) 139/142bpm 67cal 12.13/12.39kmph 5) 1km - 4:57(4:57/km) 140/146bpm 67cal 12.11/12.43kmph 6) 1km - 4:35(4:35/km) 146/153bpm 65cal 13.07/14.21kmph 7) 1km - 4:36(4:36/km) 151/153bpm 68cal 13.03/13.57kmph 8) 1km - 4:42(4:42/km) 153/155bpm 70cal 12.75/13.3kmph 9) 1km - 5:01(5:01/km) 150/155bpm 73cal 11.97/13.17kmph 10) 1km - 5:11(5:11/km) 146/150bpm 72cal 11.59/12.63kmph 11) 1km - 5:41(5:41/km) 139/145bpm 62cal 10.57/11.86kmph 12) 1km - 5:07(5:07/km) 140/146bpm 58cal 11.72/12.16kmph 13) 1km - 5:29(5:29/km) 142/146bpm 67cal 10.95/11.86kmph 14) 1km - 5:23(5:23/km) 135/150bpm 44cal 11.15/12.19kmph 15) 0.94km - 5:20(5:39/km) 135/139bpm 40cal 10.63/12.23kmph ![]() |
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Split Summary
=== 1) 1km - 5:35(5:35/km) 128/145bpm 68cal 10.74/12.23kmph 2) 1km - 6:52(6:52/km) 111/124bpm 57cal 8.73/11.15kmph 3) 1km - 5:35(5:35/km) 121/129bpm 57cal 10.74/11.49kmph 4) 1km - 6:14(6:14/km) 121/130bpm 60cal 9.64/11.42kmph 5) 1km - 5:21(5:21/km) 127/132bpm 58cal 11.21/11.72kmph 6) 1km - 5:14(5:14/km) 129/132bpm 57cal 11.45/11.96kmph 7) 1km - 5:11(5:11/km) 132/136bpm 60cal 11.59/11.82kmph 8) 1km - 5:07(5:07/km) 136/142bpm 63cal 11.73/12.39kmph 9) 1km - 6:07(6:07/km) 135/145bpm 71cal 9.8/12.56kmph 10) 1km - 6:12(6:12/km) 131/142bpm 61cal 9.68/12.7kmph 11) 1km - 6:04(6:04/km) 127/137bpm 52cal 9.89/12.09kmph 12) 0.39km - 3:00(7:43/km) 126/136bpm 24cal 7.78/10.68kmph ![]() |
Split Summary
=== 1) 5km - 22:58(4:36/km) 103/116bpm 185cal 13.06/31.64kmph 2) 5km - 19:30(3:54/km) 114/147bpm 174cal 15.39/26.97kmph 3) 1.01km - 3:54(3:53/km) 105/109bpm 23cal 15.45/25.66kmph ![]()
Split Summary
=== 1) 5km - 17:13(3:27/km) 117/132bpm 191cal 17.42/36.81kmph 2) 3.94km - 15:54(4:02/km) 123/132bpm 175cal 14.88/41.79kmph ![]() |
Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Split Summary
=== 1) 5km - 20:58(4:12/km) 119/134bpm 241cal 14.31/32.01kmph 2) 0.37km - 8:00(21:49/km) 128/139bpm 98cal 2.75/27.18kmph ![]()
Split Summary
=== 1) 5km - 17:06(3:25/km) 134/145bpm 242cal 17.55/33.93kmph 2) 0.44km - 1:45(4:01/km) 134/140bpm 24cal 14.92/23.35kmph ![]()
Split Summary
=== 1) 1km - 5:00(5:00/km) 129/142bpm 63cal 12/12.33kmph 2) 1km - 4:50(4:50/km) 137/146bpm 66cal 12.41/12.93kmph 3) 1km - 4:46(4:46/km) 136/141bpm 63cal 12.59/12.77kmph 4) 1km - 4:53(4:53/km) 138/143bpm 65cal 12.28/12.66kmph 5) 0.22km - 1:03(4:51/km) 140/143bpm 14cal 12.38/12.53kmph 6) 0.15km - 33(3:40/km) 143/148bpm 7cal 16.38/15.45kmph 7) 0.25km - 2:08(8:31/km) 126/152bpm 20cal 7.05/15.42kmph 8) 0.15km - 31(3:26/km) 143/155bpm 6cal 17.44/17.67kmph 9) 0.25km - 2:06(8:25/km) 125/155bpm 19cal 7.14/16.83kmph 10) 0.15km - 31(3:24/km) 139/146bpm 6cal 17.62/18.1kmph 11) 0.25km - 1:56(7:42/km) 130/156bpm 20cal 7.79/17.64kmph 12) 0.15km - 31(3:30/km) 135/142bpm 6cal 17.16/17.57kmph 13) 0.25km - 2:16(9:04/km) 127/150bpm 22cal 6.62/17.64kmph 14) 0.84km - 4:00(4:45/km) 142/148bpm 53cal 12.63/13.33kmph 15) 0.15km - 33(3:43/km) 152/156bpm 8cal 16.16/15.62kmph 16) 0.25km - 1:55(7:40/km) 136/165bpm 20cal 7.83/15.62kmph 17) 0.15km - 33(3:39/km) 143/151bpm 7cal 16.47/16.53kmph 18) 0.25km - 2:05(8:20/km) 131/157bpm 19cal 7.21/16.49kmph 19) 0.15km - 33(3:39/km) 136/147bpm 5cal 16.44/16.56kmph 20) 0.25km - 2:05(8:19/km) 129/154bpm 19cal 7.21/16.59kmph 21) 0.15km - 34(3:43/km) 138/148bpm 6cal 16.11/16.09kmph 22) 0.25km - 2:22(9:28/km) 128/155bpm 23cal 6.34/16.19kmph 23) 1km - 5:00(5:00/km) 141/146bpm 63cal 12.02/13.13kmph 24) 1km - 5:06(5:06/km) 145/150bpm 71cal 11.76/12.23kmph 25) 1km - 5:51(5:51/km) 142/150bpm 73cal 10.26/12.12kmph 26) 1km - 5:21(5:21/km) 147/153bpm 74cal 11.2/12.23kmph 27) 0.56km - 3:59(7:02/km) 140/153bpm 43cal 8.52/13.44kmph ![]() |
Split Summary
=== 1) 1km - 5:42(5:42/km) 113/131bpm 56cal 10.54/12.29kmph 2) 1km - 5:28(5:28/km) 125/136bpm 63cal 10.96/11.69kmph 3) 1km - 5:25(5:25/km) 131/138bpm 67cal 11.09/12.19kmph 4) 1km - 5:04(5:04/km) 128/140bpm 57cal 11.83/12.5kmph 5) 1km - 5:19(5:19/km) 137/147bpm 69cal 11.28/12.39kmph 6) 1km - 5:08(5:08/km) 136/144bpm 65cal 11.68/13.03kmph 7) 1km - 5:06(5:06/km) 139/145bpm 66cal 11.77/12.77kmph 8) 0.59km - 3:23(5:43/km) 138/143bpm 42cal 10.48/11.12kmph ![]()
Split Summary
=== 1) 5km - 21:15(4:15/km) 113/123bpm 213cal 14.12/35.51kmph 2) 0.73km - 39:38(54:05/km) 84/131bpm 198cal 1.11/25.43kmph ![]()
Split Summary
=== 1) 5km - 17:48(3:34/km) 115/129bpm 187cal 16.85/31kmph 2) 1.58km - 6:29(4:06/km) 108/129bpm 52cal 14.64/22.91kmph ![]() |
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Weight machines and 2000m row (8:57)
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Split Summary
=== 1) 1km - 4:44(4:44/km) 128/144bpm 59cal 12.68/13.37kmph 2) 1km - 4:33(4:33/km) 145/152bpm 66cal 13.18/14.01kmph 3) 1km - 4:37(4:37/km) 146/149bpm 67cal 12.99/13.54kmph 4) 1km - 4:43(4:43/km) 148/150bpm 69cal 12.74/13.77kmph 5) 0.99km - 4:31(4:33/km) 150/154bpm 67cal 13.2/13.77kmph ![]() |
Split Summary
=== 1) 1km - 5:44(5:44/km) 117/130bpm 59cal 10.46/12.8kmph 2) 1km - 7:07(7:07/km) 117/134bpm 69cal 8.43/11.96kmph 3) 1km - 5:05(5:05/km) 130/139bpm 62cal 11.8/12.19kmph 4) 1km - 5:09(5:09/km) 131/138bpm 62cal 11.67/12.09kmph 5) 1km - 5:05(5:05/km) 131/135bpm 59cal 11.81/12.12kmph 6) 1km - 5:34(5:34/km) 138/145bpm 72cal 10.78/12.09kmph 7) 1km - 5:00(5:00/km) 135/146bpm 59cal 11.99/12.5kmph 8) 1km - 5:26(5:26/km) 133/140bpm 61cal 11.04/12.6kmph 9) 1km - 5:05(5:05/km) 137/142bpm 61cal 11.82/12.12kmph 10) 1km - 5:09(5:09/km) 137/143bpm 61cal 11.66/12.43kmph 11) 1km - 5:17(5:17/km) 138/144bpm 63cal 11.35/12.36kmph 12) 1km - 5:18(5:18/km) 136/140bpm 58cal 11.33/12.02kmph 13) 1km - 5:17(5:17/km) 138/144bpm 61cal 11.37/11.82kmph 14) 1km - 6:31(6:31/km) 137/144bpm 68cal 9.21/12.43kmph 15) 1km - 5:29(5:29/km) 137/147bpm 58cal 10.93/11.79kmph 16) 0.08km - 30(6:06/km) 135/136bpm 4cal 9.84/10.81kmph ![]() |
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Split Summary
=== 1) 1km - 5:26(5:26/km) 122/134bpm 62cal 11.05/13.67kmph 2) 1km - 7:37(7:37/km) 124/140bpm 85cal 7.87/12.02kmph 3) 1km - 4:56(4:56/km) 122/133bpm 50cal 12.18/12.97kmph 4) 1km - 5:09(5:09/km) 128/132bpm 59cal 11.64/12.16kmph 5) 1km - 5:02(5:02/km) 133/136bpm 62cal 11.93/12.43kmph 6) 1km - 5:02(5:02/km) 137/141bpm 65cal 11.91/12.29kmph 7) 1km - 5:04(5:04/km) 139/145bpm 67cal 11.86/12.73kmph 8) 1km - 5:21(5:21/km) 138/143bpm 67cal 11.21/13.07kmph 9) 1km - 5:20(5:20/km) 136/139bpm 64cal 11.24/11.92kmph 10) 1km - 5:20(5:20/km) 139/154bpm 65cal 11.27/18.48kmph 11) 1km - 5:41(5:41/km) 138/150bpm 65cal 10.57/17.43kmph 12) 0.22km - 1:08(5:03/km) 138/141bpm 13cal 11.89/12.6kmph ![]() |
Wed 20th Jan
Jan 20
|
Thu 21st Jan
Jan 21
|
Fri 22nd Jan
Jan 22
|
Sat 23rd Jan
Jan 23
|
Sun 24th Jan
Jan 24
|
Mon 25th Jan
Jan 25
|
Tue 26th Jan
Jan 26
|
Split Summary
=== 1) 1km - 6:05(6:05/km) 125/148bpm 73cal 9.87/12.36kmph 2) 1km - 5:47(5:47/km) 126/141bpm 67cal 10.37/11.89kmph 3) 1km - 5:45(5:45/km) 124/134bpm 61cal 10.44/12.02kmph 4) 1km - 5:08(5:08/km) 134/142bpm 65cal 11.71/12.09kmph 5) 1km - 6:12(6:12/km) 130/138bpm 69cal 9.68/12.16kmph 6) 1km - 7:03(7:03/km) 132/145bpm 76cal 8.52/12.56kmph 7) 0.38km - 2:03(5:28/km) 128/139bpm 19cal 10.98/12.19kmph ![]() |
Glutes with PT
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Split Summary
=== 1) 1km - 5:16(5:16/km) 115/127bpm 53cal 11.4/12.19kmph 2) 1km - 4:59(4:59/km) 129/135bpm 62cal 12.03/12.36kmph 3) 1km - 4:55(4:55/km) 131/137bpm 62cal 12.2/12.43kmph 4) 0.18km - 54(5:10/km) 132/134bpm 11cal 11.63/12.43kmph 5) 1km - 4:09(4:09/km) 147/152bpm 61cal 14.44/14.68kmph 6) 0.17km - 1:30(8:45/km) 127/150bpm 16cal 6.86/14.34kmph 7) 1km - 4:08(4:08/km) 150/156bpm 61cal 14.5/15.58kmph 8) 0.15km - 1:30(9:43/km) 134/156bpm 16cal 6.18/14.21kmph 9) 1km - 4:07(4:07/km) 151/157bpm 60cal 14.57/15.25kmph 10) 0.15km - 1:30(10:20/km) 131/154bpm 14cal 5.81/14.14kmph 11) 0.81km - 4:00(4:55/km) 138/143bpm 48cal 12.22/12.39kmph 12) 0.6km - 2:33(4:15/km) 150/156bpm 37cal 14.14/14.51kmph 13) 0.08km - 50(10:06/km) 142/154bpm 11cal 5.94/14.21kmph 14) 0.6km - 2:31(4:11/km) 149/156bpm 35cal 14.35/15.18kmph 15) 0.08km - 50(9:51/km) 141/154bpm 10cal 6.09/14.04kmph 16) 0.6km - 2:38(4:23/km) 148/155bpm 36cal 13.69/14.78kmph 17) 0.08km - 50(10:13/km) 140/152bpm 9cal 5.87/13.27kmph 18) 1km - 5:58(5:58/km) 133/144bpm 57cal 10.06/12.63kmph 19) 1km - 5:05(5:05/km) 141/143bpm 62cal 11.81/11.99kmph 20) 0.63km - 3:47(6:01/km) 134/143bpm 35cal 9.97/14.38kmph ![]() |
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Split Summary
=== 1) 3.27km - 15:15(4:39/km) 121/130bpm 185cal 12.88/22.31kmph ![]()
parkrun with H and C
Split Summary === 1) 1km - 8:24(8:24/km) 119/137bpm 87cal 7.15/11.39kmph 2) 1km - 11:05(11:05/km) 101/131bpm 77cal 5.41/11.12kmph 3) 1km - 10:45(10:45/km) 97/123bpm 64cal 5.58/10.88kmph 4) 1km - 10:28(10:28/km) 97/117bpm 59cal 5.73/10.71kmph 5) 1km - 10:57(10:57/km) 99/121bpm 60cal 5.48/13.13kmph 6) 0.06km - 19(5:28/km) 120/124bpm 2cal 10.98/11.86kmph ![]() |
Split Summary
=== 1) 1km - 11:29(11:29/km) 99/129bpm 79cal 61/96rpm 5.23/11.02kmph 2) 0.1km - 1:06(10:43/km) 96/105bpm 6cal 58/61rpm 5.6/5.78kmph ![]()
Split Summary
=== 1) 1km - 5:31(5:31/km) 111/127bpm 52cal 10.89/12.5kmph 2) 1km - 5:02(5:02/km) 127/135bpm 62cal 11.92/12.36kmph 3) 1km - 5:09(5:09/km) 127/132bpm 61cal 11.65/12.19kmph 4) 1km - 5:45(5:45/km) 133/139bpm 74cal 10.42/12.02kmph 5) 1km - 5:17(5:17/km) 128/143bpm 57cal 11.34/12.29kmph 6) 1km - 5:28(5:28/km) 133/140bpm 67cal 10.98/12.46kmph 7) 1km - 5:16(5:16/km) 131/137bpm 59cal 11.39/11.82kmph 8) 1km - 5:43(5:43/km) 135/142bpm 69cal 10.5/11.56kmph 9) 1km - 5:25(5:25/km) 129/137bpm 52cal 11.07/11.99kmph 10) 1km - 5:22(5:22/km) 134/139bpm 60cal 11.2/11.92kmph 11) 1km - 6:08(6:08/km) 132/138bpm 60cal 9.79/11.89kmph 12) 1km - 6:07(6:07/km) 133/144bpm 60cal 9.82/11.66kmph 13) 1km - 6:24(6:24/km) 129/138bpm 50cal 9.37/12.77kmph 14) 1km - 5:39(5:39/km) 134/141bpm 58cal 10.61/11.62kmph 15) 0.18km - 1:01(5:32/km) 133/137bpm 10cal 10.83/11.76kmph ![]() |
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Split Summary
=== 1) 0.62km - 16:37(26:44/km) 88/108bpm 84cal 58/73rpm 2.25/7.62kmph ![]()
Split Summary
=== 1) 1km - 5:48(5:48/km) 123/131bpm 67cal 10.35/12.39kmph 2) 1km - 6:19(6:19/km) 120/133bpm 67cal 9.49/11.96kmph 3) 1km - 5:21(5:21/km) 124/131bpm 58cal 11.2/12.93kmph 4) 1km - 5:17(5:17/km) 126/133bpm 58cal 11.35/11.92kmph 5) 1km - 5:19(5:19/km) 127/132bpm 58cal 11.3/11.59kmph 6) 1km - 6:11(6:11/km) 126/135bpm 62cal 9.7/11.46kmph 7) 1km - 5:32(5:32/km) 131/139bpm 62cal 10.84/11.56kmph 8) 1km - 5:55(5:55/km) 129/137bpm 59cal 10.15/11.66kmph 9) 1km - 5:48(5:48/km) 127/137bpm 54cal 10.35/11.66kmph 10) 0.95km - 6:22(6:43/km) 125/137bpm 52cal 8.92/12.73kmph ![]() |