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Calamity
F50 Glamorgan

Reindeer (47)

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Paul Popham Running Club

Races
70
Miles
6579
Miles
10
Miles
1602
Miles
570
WAVA
60.87%
5k
27:05
5M
46:56
10k
57:19
10M
1:38:33
Half
2:09:54
20M
3:58:13
Mara
5:15:00

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Recent Blogs
Awesome volunteering	Dec 2016

Recent Training
5th Jun	Trail Run	3.9mi	43:11
4th Jun	General	0.3mi	46:27
4th Jun	General	1.6mi	29:44
4th Jun	General	6.2mi	1:02:02
3rd Jun	parkrun	3.1mi	27:00

Planned Races
Swansea Half Marathon	11th Jun
Swansea Bay Summer 5k series	14th Jun
Swansea Bay Summer 5k series	12th Jul
Cardiff Half Marathon	1st Oct
Snowdonia Marathon	28th Oct

12 Month Benchmarks	Run
Mile	8:09
5k	26:44
5mi	44:19
10k	56:01
10mi	1:41:15
Half	2:12:53

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Buddies (2)

Followers (1)

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Best Times
Best WAVA

Dist	Races	PB	WB	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023
5km	25	27:05 8:43/mi	60.87				27:52 54.63	27:58 54.43	28:34 53.63			33:13 47.62	31:20 50.97	31:47 50.25		27:05 60.87
5mi	1	46:56 9:23/mi	52.57				46:56 52.57
6.2mi	1	1:00:40 9:47/mi	55.40												1:00:40 55.40
10km	10	57:19 9:13/mi	58.62	59:41 50.51		1:00:30 50.75	59:42 51.73	57:19 54.22	1:00:10 52.00	1:03:29 49.64	1:01:51 51.35				57:28 58.62
8mi	2	1:16:12 9:32/mi	52.93				1:21:58 48.90	1:16:12 52.93
13km	1	1:33:12 11:32/mi	47.42													1:33:12 47.42
10mi	2	1:38:33 9:51/mi	51.48				1:38:33 51.48	1:43:41 49.24
13.1mi	18	2:09:54 9:55/mi	52.78		2:21:43 46.73	2:20:32 47.40	2:11:46 50.87	2:12:58 50.41	2:11:41 51.25	2:09:54 52.78	2:18:27 49.96		2:30:18 46.46			2:33:11 47.64
18.5mi	1	4:36:20 14:56/mi	35.10						4:36:20 35.10
30km	1	3:17:35 10:36/mi	53.60													3:17:35 53.60
20mi	1	3:58:13 11:55/mi	43.20			3:58:13 43.20
26.2mi	5	5:15:00 12:01/mi	44.64			5:15:00 43.33	5:56:27 38.50	5:28:16 42.36		5:16:30 44.64	5:30:47 43.11
28mi	1	5:52:02 12:34/mi	41.92					5:52:02 41.92

Date	Planned Races			Distance
28 Oct	Snowdonia Marathon Confirmed			26.2mi
1 Oct	Cardiff Half Marathon Confirmed			13.1mi
12 Jul	Swansea Bay Summer 5k series Confirmed			5km
14 Jun	Swansea Bay Summer 5k series Confirmed			5km
11 Jun	Swansea Half Marathon Confirmed			13.1mi
2023		Result	WAVA	Distance
13 May	Radyr & Morganstown trail race	3:35:07	33.92	13.1mi
10 May	Swansea Bay Summer 5k series	27:30	59.95	5km
9 Apr	Lawrenny Lampoon PB	1:33:12	47.42	13km
1 Apr	Swansea Trail Half Marathon	2:48:48	43.23	13.1mi
18 Mar	Pontypridd parkrun	27:20	60.31	5km
11 Mar	Haverfordwest parkrun	29:32	55.82	5km
4 Mar	Rhayader Round the Lakes PB	3:17:35	53.60	30km
25 Feb	Sandy Water parkrun PB	27:05	60.87	5km
18 Feb	Pontypridd parkrun	27:25	60.13	5km
11 Feb	Hoka Half Marathon SB	2:33:11	47.64	13.1mi
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K SB	57:28	58.62	10km
6 Nov	Richard Burton 10k PB	1:00:40	55.40	6.2mi
8 May	Two Tunnels 10km		0.00	10km
27 Mar	Cardiff Half Marathon		0.00	13.1mi
5 Mar	Rhayader RTL 10k	1:09:40	47.81	10km
2021		Result	WAVA	Distance
30 Oct	Snowdonia Marathon		0.00	26.2mi
2020		Result	WAVA	Distance
29 Feb	Swansea Bay parkrun SB	31:47	50.25	5km
18 Jan	Swansea Bay parkrun	33:17	47.99	5km
1 Jan	Swansea Bay parkrun	32:31	49.12	5km
2019		Result	WAVA	Distance
7 Dec	Swansea Bay parkrun SB	31:20	50.97	5km
26 Oct	Snowdonia Marathon		0.00	26.2mi
6 Oct	Cardiff Half Marathon	2:39:48	44.14	13.1mi
10 Aug	Swansea Bay parkrun	32:26	48.77	5km
27 Jul	Swansea Bay parkrun	31:56	49.54	5km
20 Jul	Swansea Bay parkrun	32:52	48.13	5km
13 Jul	Swansea Bay parkrun	32:58	47.98	5km
29 Jun	Swansea Bay parkrun	33:26	47.31	5km
9 Mar	Pontypridd parkrun	31:58	49.48	5km
3 Mar	Admiral City of Newport Half Marathon SB	2:30:18	46.46	13.1mi
23 Feb	Telford parkrun	32:44	48.33	5km
3 Feb	Reverse 10		0.00	10mi
5 Jan	Pontypridd parkrun	33:38	47.03	5km
2018		Result	WAVA	Distance
24 Nov	Pontypridd parkrun SB	33:13	47.62	5km
17 Nov	Pontypridd parkrun	33:58	46.57	5km
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	5:30:47	43.11	26.2mi
1 Oct	Cheltenham Half Marathon SB	2:18:27	49.96	13.1mi
18 Jun	Caerphilly 10K SB	1:01:51	51.35	10km
2016		Result	WAVA	Distance
29 Oct	Snowdonia Marathon SB	5:16:30	44.64	26.2mi
2 Oct	Cardiff Half Marathon	2:33:20	44.72	13.1mi
25 Sep	Cheltenham Half Marathon PB	2:09:54	52.78	13.1mi
19 Jun	Caerphilly 10k SB	1:03:29	49.64	10km
2015		Result	WAVA	Distance
19 Sep	Pontypridd parkrun SB	28:34	53.63	5km
13 Sep	Bristol Half Marathon	2:19:08	48.51	13.1mi
15 Aug	Hackney Marshes parkrun	29:45	51.50	5km
21 Jun	Caerphilly 10k SB	1:00:10	52.00	10km
11 Apr	Vale of Glamorgan Coastal Ultra Challenge Short Course PB	4:36:20	35.10	18.5mi
8 Mar	Llanelli waterside half marathon SB	2:11:41	51.25	13.1mi
2014		Result	WAVA	Distance
25 Oct	Snowdonia Marathon SB	5:28:16	42.36	26.2mi
7 Sep	Cheltenham Half Marathon	2:16:24	49.14	13.1mi
31 Aug	Reverse 10 SB	1:43:41	49.24	10mi
2 Aug	Railway 28 PB	5:52:02	41.92	28mi
12 Jul	Pontypridd Park Run	28:00	54.37	5km
22 Jun	Run Hackney Half Marathon	2:17:49	48.64	13.1mi
7 Jun	Love Run PB	57:19	54.22	10km
17 May	Telford Parkrun SB	27:58	54.43	5km
15 Mar	Pontypridd Park Run	28:29	53.45	5km
2 Mar	Llanelli Waterside Half Marathon SB	2:12:58	50.41	13.1mi
26 Jan	Lliswerry 8 PB	1:16:12	52.93	8mi
2013		Result	WAVA	Distance
30 Nov	Pontypridd parkrun SB	27:52	54.63	5km
6 Oct	Cardiff Half Marathon SB	2:11:46	50.87	13.1mi
11 Aug	Merthyr Police 10 Miler PB	1:38:33	51.48	10mi
21 Jul	Olympic Park Anniversary Run PB	46:56	52.57	5mi
25 May	RW Trailblazer Forest of Dean	59:44	51.70	10km
5 May	Neolithic Marathon SB	5:56:27	38.50	26.2mi
3 Mar	Llanelli Waterside Half Marathon	2:14:24	49.56	13.1mi
16 Feb	Love Run SB	59:42	51.73	10km
27 Jan	Lliswerry 8 SB	1:21:58	48.90	8mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	2:20:32	47.40	13.1mi
14 Jul	Race for Life Cardiff 10K SB	1:00:30	50.75	10km
1 Jul	Pontypridd Roadents - The Loop	1:09:58	43.08	6.1mi
15 Apr	Great Welsh Marathon PB	5:15:00	43.33	26.2mi
25 Mar	San Domenico 20 PB	3:58:13	43.20	20mi
4 Mar	Llanelli Waterside Half Marathon	2:27:33	44.88	13.1mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon SB	2:21:43	46.73	13.1mi
2008		Result	WAVA	Distance
9 Feb	Cardiff Valentines 10K Love Run SB	59:41	50.51	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	0	0	0	12	3	2	0	0	0	0	0	0	17
2023	65	67	76	102	73	17	0	0	0	0	0	0	400
2022	12	9	11	7	6	4	0	6	0	0	0	0	56
2022	77	44	47	28	32	39	5	47	44	33	24	43	462
2021	24	55	39	35	24	18	12	4	11	5	2	5	233
2021	83	62	81	62	56	37	50	57	31	29	26	30	605
2021	0	0	0	20	61	55	144	193	125	0	0	0	598
2020	9	0	0	9	32	12	0	9	3	22	19	25	138
2020	32	35	23	52	26	33	21	49	37	27	49	61	446
2020	14	0	0	0	0	0	0	0	27	0	15	0	56
2019	49	51	29	0	6	28	34	46	45	47	25	20	380
2019	0	0	0	0	18	0	37	66	131	43	0	0	295
2017	0	0	0	7	17	4	0	0	0	1	0	0	28
2017	34	25	13	39	63	74	25	27	80	93	0	0	473
2017	0	0	0	0	0	0	18	0	0	5	0	0	22
2016	1	0	9	3	8	8	1	18	4	0	0	0	52
2016	49	39	42	23	30	31	50	53	77	97	23	35	548
2016	0	0	6	40	17	8	0	52	0	0	0	0	124
2015	0	0	7	0	0	0	2	0	3	11	0	0	22
2015	0	0	0	0	0	0.7	0.8	0	0	0	0	0	1.5
2015	78	84	47	57	27	41	25	78	41	7	41	27	553
2015	0	0	0	0	0	10	40	0	0	0	0	0	51
2014	0	0	0	0	0	0	6	0	0	0	0	0	6
2014	1.6	0.5	1.3	0	0	0	0	0.9	0	0	0	0	4.3
2014	76	64	71	53	84	82	74	79	94	100	82	48	906
2014	0	9	0	32	60	85	80	102	22	19	23	0	433
2013	0	0	0	4	0	0	5	0	4	0	0	0	13
2013	0	0	0	0	0	0	0	0	0	1.3	2.1	0.7	4.1
2013	57	79	91	73	62	57	101	91	88	55	52	61	867
2013	0	0	0	0	0	0	5	18	0	0	0	0	23
2012	0	0	0	0	0	0	0	0	3	0	0	0	3
2012	54	44	95	57	45	32	44	60	62	53	37	43	627
2011	0	0	9	0	0	0	0	43	49	45	45	18	209
2008	49	52	2	0	0	0	0	0	0	0	0	0	103

Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16
3.1mi, 27:34 Run - Race Split Summary === 1) 0.62mi - 5:24(8:41/mi) 120/137bpm [1043b/mi] 50cal 6.9/7.45mph 2) 0.62mi - 5:12(8:22/mi) 135/147bpm [1129b/mi] 58cal 7.18/7.26mph 3) 0.62mi - 5:26(8:44/mi) 155/167bpm [1353b/mi] 61cal 6.87/7.31mph 4) 0.62mi - 5:40(9:07/mi) 159/164bpm [1451b/mi] 62cal 6.57/6.87mph 5) 0.62mi - 5:36(9:01/mi) 158/164bpm [1423b/mi] 59cal 6.66/6.87mph 6) 0.03mi - 17(8:43/mi) 161/163bpm [1405b/mi] 3cal 6.88/6.95mph Add a comment	1.8mi, 23:20 Run - Intervals Split Summary === 1) 0.36mi - 5:10(14:15/mi) 97/141bpm [1382b/mi] 34cal 4.21/5.74mph 2) 0.02mi - 30(22:08/mi) 132/142bpm [2922b/mi] 4cal 2.71/5.47mph 3) 0.15mi - 2:00(13:27/mi) 123/136bpm [1655b/mi] 17cal 4.46/4.91mph 4) 0.05mi - 30(9:13/mi) 138/143bpm [1272b/mi] 4cal 6.51/6.85mph 5) 0.16mi - 2:00(12:41/mi) 138/144bpm [1750b/mi] 15cal 4.73/6.82mph 6) 0.06mi - 30(8:20/mi) 143/145bpm [1193b/mi] 4cal 7.19/8.18mph 7) 0.12mi - 2:00(17:02/mi) 121/146bpm [2061b/mi] 12cal 3.52/8.12mph 8) 0.07mi - 30(7:27/mi) 115/131bpm [857b/mi] 4cal 8.05/9.39mph 9) 0.11mi - 2:00(18:00/mi) 120/136bpm [2161b/mi] 13cal 3.33/8.79mph 10) 0.08mi - 30(6:34/mi) 129/143bpm [846b/mi] 4cal 9.15/10.12mph 11) 0.12mi - 2:00(17:09/mi) 126/147bpm [2161b/mi] 13cal 3.5/10.06mph 12) 0.07mi - 30(6:47/mi) 117/127bpm [795b/mi] 4cal 8.84/9.75mph 13) 0.12mi - 2:00(17:03/mi) 121/134bpm [2062b/mi] 12cal 3.52/9.6mph 14) 0.08mi - 30(6:35/mi) 127/134bpm [836b/mi] 4cal 9.12/10.29mph 15) 0.12mi - 2:00(17:10/mi) 128/143bpm [2198b/mi] 13cal 3.49/9.58mph 16) 0.08mi - 30(6:30/mi) 133/143bpm [865b/mi] 4cal 9.22/10.71mph 17) 0.01mi - 10(11:47/mi) 145/148bpm [1710b/mi] 1cal 5.09/9.29mph Add a comment 0.1mi, 27:05 Cross - General Split Summary === 1) 0.08mi - 27:05(5:35:22/mi) 85/132bpm [28506b/mi] 100cal 4/88rpm 0.18/8.72mph Add a comment	-	14.5mi, 3:35:02 Run - Trail Run Split Summary === 1) 0.62mi - 7:30(12:05/mi) 118/137bpm [1425b/mi] 63cal 4.97/6.43mph 2) 0.62mi - 7:58(12:49/mi) 129/152bpm [1652b/mi] 74cal 4.68/7.03mph 3) 0.62mi - 8:22(13:27/mi) 139/160bpm [1871b/mi] 70cal 4.46/6.55mph 4) 0.62mi - 6:47(10:55/mi) 140/151bpm [1529b/mi] 63cal 5.49/6.85mph 5) 0.62mi - 11:00(17:42/mi) 145/157bpm [2567b/mi] 95cal 3.39/6.12mph 6) 0.62mi - 7:56(12:46/mi) 143/154bpm [1827b/mi] 69cal 4.7/6.62mph 7) 0.62mi - 8:44(14:04/mi) 127/137bpm [1786b/mi] 53cal 4.27/6.99mph 8) 0.62mi - 11:54(19:09/mi) 138/146bpm [2643b/mi] 88cal 3.13/5.2mph 9) 0.62mi - 12:00(19:19/mi) 143/153bpm [2763b/mi] 103cal 3.1/6.35mph 10) 0.62mi - 13:11(21:13/mi) 144/153bpm [3055b/mi] 106cal 2.83/5.82mph 11) 0.62mi - 6:43(10:49/mi) 143/151bpm [1546b/mi] 60cal 5.55/6.47mph 12) 0.62mi - 9:36(15:26/mi) 129/143bpm [1992b/mi] 50cal 3.89/6.2mph 13) 0.62mi - 8:46(14:06/mi) 137/149bpm [1933b/mi] 60cal 4.25/6.01mph 14) 0.62mi - 7:18(11:45/mi) 140/147bpm [1644b/mi] 64cal 5.11/6.72mph 15) 0.62mi - 9:51(15:51/mi) 134/146bpm [2124b/mi] 64cal 3.78/6.35mph 16) 0.62mi - 13:49(22:13/mi) 138/149bpm [3067b/mi] 98cal 2.7/6.22mph 17) 0.62mi - 8:32(13:45/mi) 126/135bpm [1731b/mi] 57cal 4.37/6.16mph 18) 0.62mi - 9:29(15:16/mi) 128/141bpm [1953b/mi] 59cal 3.93/5.93mph 19) 0.62mi - 7:11(11:34/mi) 126/139bpm [1458b/mi] 54cal 5.19/6.35mph 20) 0.62mi - 11:03(17:47/mi) 128/145bpm [2276b/mi] 66cal 3.38/6.12mph 21) 0.62mi - 8:22(13:27/mi) 123/138bpm [1655b/mi] 54cal 4.46/6.03mph 22) 0.62mi - 8:51(14:15/mi) 122/140bpm [1738b/mi] 58cal 4.21/5.91mph 23) 0.62mi - 7:42(12:24/mi) 133/143bpm [1650b/mi] 58cal 4.84/6.2mph 24) 0.22mi - 2:27(11:21/mi) 141/145bpm [1601b/mi] 22cal 5.28/6.93mph Add a comment	-	0.2mi, 1:05:11 Cross - General Split Summary === 1) 0.16mi - 1:05:11(6:49:45/mi) 66/89bpm [27043b/mi] 112cal 4/99rpm 0.15/23.98mph Add a comment	0.1mi, 50:08 Cross - General Split Summary === 1) 0.11mi - 50:08(7:20:08/mi) 73/101bpm [32130b/mi] 115cal 6/102rpm 0.14/3.9mph Add a comment 3.6mi, 38:05 Run - General Split Summary === 1) 0.62mi - 6:44(10:50/mi) 129/153bpm [1397b/mi] 59cal 5.54/6.26mph 2) 0.62mi - 6:50(10:59/mi) 150/161bpm [1648b/mi] 70cal 5.46/6.47mph 3) 0.62mi - 7:03(11:21/mi) 153/161bpm [1738b/mi] 71cal 5.28/6.35mph 4) 0.62mi - 6:50(11:00/mi) 164/174bpm [1804b/mi] 72cal 5.45/6.64mph 5) 0.62mi - 6:01(9:41/mi) 170/178bpm [1646b/mi] 66cal 6.2/6.59mph 6) 0.44mi - 4:37(10:27/mi) 168/173bpm [1756b/mi] 49cal 5.74/6.55mph Add a comment
Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23
-	-	3.1mi, 33:08 Run - General Split Summary === 1) 0.62mi - 7:51(12:38/mi) 136/156bpm [1717b/mi] 76cal 4.75/5.85mph 2) 0.62mi - 6:17(10:07/mi) 157/165bpm [1589b/mi] 62cal 5.93/7.45mph 3) 0.62mi - 6:06(9:50/mi) 166/171bpm [1632b/mi] 65cal 6.1/7.51mph 4) 0.62mi - 6:47(10:56/mi) 160/173bpm [1749b/mi] 70cal 5.49/6.66mph 5) 0.62mi - 5:57(9:35/mi) 173/184bpm [1659b/mi] 65cal 6.26/6.68mph 6) 0.02mi - 9(8:48/mi) 175/176bpm [1540b/mi] 1cal 6.82/6.3mph Add a comment	0.2mi, 54:27 Cross - General Split Summary === 1) 0.17mi - 54:27(5:24:35/mi) 82/112bpm [26616b/mi] 164cal 6/119rpm 0.19/5.8mph Add a comment	-	2.4mi, 27:02 Run - General Split Summary === 1) 0.62mi - 7:36(12:14/mi) 143/159bpm [1750b/mi] 64cal 4.9/5.76mph 2) 0.62mi - 6:42(10:46/mi) 164/176bpm [1766b/mi] 66cal 5.57/5.85mph 3) 0.62mi - 6:46(10:53/mi) 168/177bpm [1828b/mi] 73cal 5.51/6.26mph 4) 0.52mi - 5:58(11:22/mi) 165/170bpm [1877b/mi] 61cal 5.27/6.12mph Add a comment 6.3mi, 1:17:54 Run - Trail Run Split Summary === 1) 0.62mi - 6:35(10:36/mi) 131/145bpm [1389b/mi] 63cal 5.66/6.76mph 2) 0.62mi - 6:04(9:46/mi) 144/149bpm [1405b/mi] 60cal 6.15/6.85mph 3) 0.62mi - 5:49(9:21/mi) 147/153bpm [1374b/mi] 59cal 6.42/7.81mph 4) 0.62mi - 6:21(10:14/mi) 149/156bpm [1524b/mi] 63cal 5.87/6.93mph 5) 0.62mi - 6:47(10:55/mi) 140/155bpm [1528b/mi] 61cal 5.5/6.66mph 6) 0.62mi - 9:33(15:22/mi) 138/148bpm [2121b/mi] 87cal 3.9/5.45mph 7) 0.62mi - 9:13(14:50/mi) 142/162bpm [2106b/mi] 70cal 4.05/5.78mph 8) 0.62mi - 10:00(16:05/mi) 151/169bpm [2429b/mi] 94cal 3.73/5.85mph 9) 0.62mi - 9:17(14:57/mi) 155/167bpm [2317b/mi] 83cal 4.01/5.63mph 10) 0.62mi - 6:54(11:06/mi) 170/180bpm [1888b/mi] 78cal 5.4/5.93mph 11) 0.11mi - 1:21(12:03/mi) 170/174bpm [2049b/mi] 13cal 4.98/5.72mph Add a comment	1.2mi, 52:46 Cross - General Split Summary === 1) 1.19mi - 52:46(44:15/mi) 87/118bpm [3849b/mi] 179cal 1/69rpm 1.36/10.77mph Add a comment
Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30
5.3mi, 1:00:38 Run - General Split Summary === 1) 0.62mi - 6:41(10:45/mi) 120/136bpm [1290b/mi] 53cal 5.58/8.16mph 2) 0.62mi - 6:54(11:06/mi) 137/151bpm [1521b/mi] 64cal 5.4/7.01mph 3) 0.62mi - 5:46(9:17/mi) 151/158bpm [1403b/mi] 59cal 6.46/6.97mph 4) 0.62mi - 5:49(9:21/mi) 153/163bpm [1432b/mi] 61cal 6.41/6.41mph 5) 0.62mi - 8:11(13:11/mi) 140/156bpm [1845b/mi] 76cal 4.55/6.64mph 6) 0.62mi - 7:59(12:51/mi) 150/165bpm [1928b/mi] 79cal 4.67/6.2mph 7) 0.62mi - 7:54(12:43/mi) 161/177bpm [2047b/mi] 81cal 4.72/6.59mph 8) 0.62mi - 7:46(12:30/mi) 162/174bpm [2026b/mi] 83cal 4.8/6.49mph 9) 0.36mi - 3:37(9:56/mi) 170/176bpm [1689b/mi] 41cal 6.04/6.62mph Add a comment	0mi, 46:55 Cross - General Split Summary === 1) 0mi - 46:55(0/mi) 104/141bpm [INFb/mi] 234cal 1/77rpm Add a comment	3.9mi, 41:26 Run - Intervals Split Summary === 1) 0.62mi - 5:46(9:16/mi) 136/148bpm [1261b/mi] 52cal 6.47/7.76mph 2) 0.62mi - 7:11(11:34/mi) 137/157bpm [1586b/mi] 66cal 5.19/7.33mph 3) 0.62mi - 5:35(8:59/mi) 154/161bpm [1384b/mi] 59cal 6.68/7.81mph 4) 0.62mi - 5:46(9:17/mi) 162/172bpm [1505b/mi] 62cal 6.46/8.52mph 5) 0.62mi - 6:07(9:50/mi) 162/172bpm [1594b/mi] 66cal 6.1/8.81mph 6) 0.62mi - 6:44(10:50/mi) 155/168bpm [1679b/mi] 66cal 5.54/6.45mph 7) 0.22mi - 4:17(19:52/mi) 155/164bpm [3080b/mi] 44cal 3.02/5.53mph Add a comment	1mi, 50:46 Cross - General Split Summary === 1) 1mi - 50:46(50:35/mi) 91/121bpm [4603b/mi] 191cal 1.19/15.76mph Add a comment 3.2mi, 55:04 Walk - General Split Summary Park run with mum === 1) 0.62mi - 10:43(17:15/mi) 96/106bpm [1656b/mi] 63cal 60/65rpm 3.48/4.15mph 2) 0.62mi - 10:39(17:08/mi) 104/113bpm [1782b/mi] 58cal 61/65rpm 3.5/4.09mph 3) 0.62mi - 10:49(17:25/mi) 106/116bpm [1846b/mi] 58cal 58/65rpm 3.44/4.19mph 4) 0.62mi - 10:56(17:36/mi) 112/120bpm [1971b/mi] 58cal 59/64rpm 3.41/3.72mph 5) 0.62mi - 11:11(18:00/mi) 114/123bpm [2051b/mi] 56cal 59/64rpm 3.34/4.11mph 6) 0.04mi - 45(17:46/mi) 115/117bpm [2043b/mi] 4cal 61/68rpm 3.38/3.38mph Add a comment	3.7mi, 40:00 Run - General Split Summary === 1) 0.62mi - 6:58(11:13/mi) 132/151bpm [1481b/mi] 63cal 5.35/5.93mph 2) 0.62mi - 6:45(10:51/mi) 144/158bpm [1563b/mi] 65cal 5.53/5.87mph 3) 0.62mi - 7:25(11:57/mi) 148/158bpm [1768b/mi] 75cal 5.02/6.1mph 4) 0.62mi - 7:08(11:29/mi) 151/162bpm [1733b/mi] 72cal 5.23/6.45mph 5) 0.62mi - 6:11(9:57/mi) 147/157bpm [1462b/mi] 61cal 6.03/6.41mph 6) 0.56mi - 5:33(9:56/mi) 140/154bpm [1390b/mi] 50cal 6.04/6.37mph Add a comment	0.2mi, 45:52 Cross - General Split Summary === 1) 0.15mi - 45:52(5:13:43/mi) 87/130bpm [27293b/mi] 162cal 3/121rpm 0.19/4.78mph Add a comment	9.3mi, 1:38:30 Run - General Split Summary === 1) 0.62mi - 6:58(11:12/mi) 130/144bpm [1457b/mi] 62cal 5.35/6.16mph 2) 0.62mi - 6:17(10:07/mi) 142/148bpm [1436b/mi] 61cal 5.93/6.18mph 3) 0.62mi - 6:11(9:57/mi) 134/147bpm [1333b/mi] 56cal 6.03/6.74mph 4) 0.62mi - 6:07(9:50/mi) 143/154bpm [1407b/mi] 60cal 6.1/7.06mph 5) 0.62mi - 7:19(11:47/mi) 150/164bpm [1767b/mi] 73cal 5.09/6.07mph 6) 0.62mi - 6:27(10:23/mi) 154/167bpm [1600b/mi] 59cal 5.78/6.35mph 7) 0.62mi - 6:30(10:27/mi) 144/151bpm [1506b/mi] 64cal 5.74/6.2mph 8) 0.62mi - 6:47(10:56/mi) 151/163bpm [1650b/mi] 69cal 5.49/6.24mph 9) 0.62mi - 6:34(10:33/mi) 154/161bpm [1626b/mi] 65cal 5.68/6.49mph 10) 0.62mi - 5:40(9:08/mi) 149/161bpm [1360b/mi] 57cal 6.57/7.16mph 11) 0.62mi - 6:55(11:08/mi) 145/152bpm [1614b/mi] 67cal 5.39/6.72mph 12) 0.62mi - 6:31(10:29/mi) 142/154bpm [1489b/mi] 58cal 5.72/6.66mph 13) 0.62mi - 6:19(10:11/mi) 153/161bpm [1557b/mi] 63cal 5.9/6.82mph 14) 0.62mi - 6:44(10:51/mi) 150/157bpm [1627b/mi] 66cal 5.53/6.3mph 15) 0.62mi - 7:03(11:21/mi) 153/162bpm [1735b/mi] 68cal 5.29/6.07mph 16) 0.01mi - 7(16:04/mi) 156/156bpm [2507b/mi] 3.73/5.76mph Add a comment
Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4	Mon 5th Jun Jun 5	Tue 6th Jun Jun 6
0.2mi, 39:09 Cross - General Split Summary === 1) 0.22mi - 39:09(2:56:29/mi) 86/114bpm [15178b/mi] 133cal 4/92rpm 0.34/9.56mph Add a comment	0.1mi, 40:09 Cross - General Split Summary === 1) 0.08mi - 40:09(8:47:46/mi) 79/111bpm [41694b/mi] 113cal 4/97rpm 0.11/5.47mph Add a comment 3.5mi, 38:59 Run - General Split Summary === 1) 0.62mi - 7:05(11:25/mi) 132/152bpm [1506b/mi] 61cal 5.26/5.95mph 2) 0.62mi - 6:43(10:49/mi) 150/160bpm [1623b/mi] 67cal 5.55/6.35mph 3) 0.62mi - 8:09(13:06/mi) 156/166bpm [2045b/mi] 83cal 4.58/6.22mph 4) 0.62mi - 6:46(10:53/mi) 168/176bpm [1828b/mi] 73cal 5.51/6.22mph 5) 0.62mi - 6:08(9:52/mi) 173/183bpm [1707b/mi] 68cal 6.08/6.35mph 6) 0.41mi - 4:08(10:09/mi) 170/176bpm [1725b/mi] 45cal 5.91/6.24mph Add a comment	-	3.1mi, 27:00 Run - parkrun Split Summary === 1) 0.62mi - 5:30(8:52/mi) 134/152bpm [1187b/mi] 60cal 6.77/7.26mph 2) 0.62mi - 5:22(8:39/mi) 150/158bpm [1297b/mi] 63cal 6.94/7.45mph 3) 0.62mi - 5:32(8:54/mi) 154/161bpm [1369b/mi] 61cal 6.75/7.45mph 4) 0.62mi - 5:09(8:18/mi) 157/162bpm [1302b/mi] 60cal 7.23/8.1mph 5) 0.62mi - 5:15(8:27/mi) 159/166bpm [1343b/mi] 60cal 7.1/7.76mph 6) 0.03mi - 12(7:13/mi) 158/159bpm [1140b/mi] 2cal 8.31/7.87mph Add a comment	0.3mi, 46:27 Cross - General Split Summary === 1) 0.34mi - 46:27(2:16:59/mi) 81/107bpm [11096b/mi] 136cal 1/93rpm 0.44/8.97mph Add a comment 1.6mi, 29:44 Walk - General Split Summary === 1) 0.62mi - 11:27(18:26/mi) 122/145bpm [2249b/mi] 80cal 3.25/3.88mph 2) 0.62mi - 11:33(18:35/mi) 106/125bpm [1970b/mi] 60cal 3.23/3.72mph 3) 0.31mi - 6:44(21:41/mi) 99/106bpm [2146b/mi] 27cal 2.77/3.38mph Add a comment 6.2mi, 1:02:02 Run - General Split Summary === 1) 0.62mi - 6:39(10:43/mi) 135/152bpm [1446b/mi] 58cal 5.6/6.12mph 2) 0.62mi - 6:08(9:52/mi) 142/153bpm [1401b/mi] 60cal 6.08/6.47mph 3) 0.62mi - 6:01(9:41/mi) 144/151bpm [1395b/mi] 58cal 6.19/6.74mph 4) 0.62mi - 5:58(9:36/mi) 143/149bpm [1372b/mi] 59cal 6.25/6.59mph 5) 0.62mi - 6:14(10:01/mi) 150/155bpm [1503b/mi] 64cal 5.99/6.3mph 6) 0.62mi - 6:10(9:56/mi) 148/154bpm [1470b/mi] 60cal 6.04/6.2mph 7) 0.62mi - 6:32(10:31/mi) 152/159bpm [1598b/mi] 66cal 5.71/7.03mph 8) 0.62mi - 6:26(10:21/mi) 152/157bpm [1572b/mi] 62cal 5.8/6.51mph 9) 0.62mi - 5:52(9:27/mi) 151/157bpm [1426b/mi] 60cal 6.36/6.49mph 10) 0.62mi - 5:55(9:31/mi) 157/164bpm [1495b/mi] 65cal 6.3/6.97mph 11) 0.01mi - 7(8:41/mi) 152/153bpm [1319b/mi] 1cal 6.91/5.95mph Add a comment	3.9mi, 43:11 Run - Trail Run Split Summary === 1) 0.62mi - 6:31(10:30/mi) 127/149bpm [1332b/mi] 59cal 5.72/6.12mph 2) 0.62mi - 7:40(12:20/mi) 149/155bpm [1838b/mi] 74cal 4.86/5.41mph 3) 0.62mi - 7:38(12:17/mi) 152/169bpm [1868b/mi] 72cal 4.88/7.37mph 4) 0.62mi - 5:37(9:03/mi) 164/172bpm [1484b/mi] 59cal 6.63/7.2mph 5) 0.62mi - 9:10(14:46/mi) 138/169bpm [2037b/mi] 73cal 4.06/7.06mph 6) 0.62mi - 5:17(8:30/mi) 150/156bpm [1274b/mi] 52cal 7.06/7.41mph 7) 0.14mi - 1:18(9:29/mi) 155/158bpm [1470b/mi] 12cal 6.33/7.22mph Add a comment	-

Calamity F50 Glamorgan

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Calamity
F50 Glamorgan