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elio
M40

FETCH SUPPORTER

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STATUS If a goal is not scaring you a little bit, it's not big enough.

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Races
49
Miles
21886
Miles
23
Miles
8534
Miles
223
WAVA
75.53%
5k
17:55
10k
36:50
10M
1:03:46
Half
1:21:38
Mara
2:54:58

About Me
PB: 5k: 18:11 10k: 37:57 HM: 1:24:05 ( TT 1:22:12 March 2020) Marathon: 2:54:58 Show More...

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Recent Blogs
Ranelagh harriers half marathon	May 2022
Victora Park half	Oct 2018

Recent Training
22nd Mar	General	6.8mi	34:36
22nd Mar	Tempo	13mi	1:37:18
21st Mar	General	6.1mi	34:31
21st Mar	General	6.6mi	33:53
21st Mar	General	8.2mi	1:05:20

Planned Races
London Marathon	23rd Apr

12 Month Benchmarks	Run	Bike
Mile	5:37	2:46
5k	17:37	8:57
5mi	30:29	14:56
10k	38:09	18:26
10mi	1:01:57	33:39
Half	1:21:12	0
20mi	2:13:48	0
Mara	2:57:31	0

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Buddies (1)

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2021	2022
5km	5	17:55 5:46/mi	75.53								19:26 66.20				18:17 71.42	18:11 72.81		17:55 75.53
10km	15	36:50 5:56/mi	73.85	46:10 57.18	47:16 55.85	48:19 54.64		44:11 59.75		43:54 60.14	41:30 63.64	40:00 66.10	40:05 66.25	39:12 67.97	37:58 70.17	37:57 70.49		36:50 73.85
10mi	3	1:03:46 6:23/mi	69.33			1:16:49 56.95								1:05:08 67.62	1:03:46 69.33
13.1mi	15	1:21:38 6:14/mi	72.75		1:50:58 52.25	1:38:15 59.01	1:41:58 56.86			1:34:16 61.50		1:28:27 65.55	1:29:23 65.05	1:28:01 66.06	1:24:43 68.81	1:24:05 69.86		1:21:38 72.75
26.2mi	11	2:54:58 6:41/mi	71.17		4:54:37 41.26		4:02:51 50.06	3:59:00 50.86	3:29:48 57.94	3:23:50 59.64				3:03:31 66.61		3:02:58 67.04	2:54:58 71.17	2:58:56 70.07

Date	Planned Races			Distance
23 Apr	London Marathon Confirmed			26.2mi
2023		Result	WAVA	Distance
11 Mar	Battersea Park Half Marathon		0.00	13.1mi
2022		Result	WAVA	Distance
3 Dec	Dulwich parkrun PB	17:55	75.53	5km
2 Oct	Run Dorney lake Marathon SB	2:58:56	70.07	26.2mi
8 May	Ranelagh Harriers Richmond Half Marathon	1:21:40	72.72	13.1mi
12 Mar	Battersea Park half marathon PB	1:21:38	72.75	13.1mi
12 Feb	Battersea Park 5k & 10k PB	36:50	73.85	10km
2021		Result	WAVA	Distance
17 Oct	Yorkshire Marathon PB	2:54:58	71.17	26.2mi
2020		Result	WAVA	Distance
18 Oct	Yorkshire Marathon (CANCELLED)		0.00	26.2mi
2019		Result	WAVA	Distance
23 Nov	RunThrough Battersea Park 5k & 10k SB	18:11	72.81	5km
29 Sep	Windsor Half marathon SB	1:24:05	69.86	13.1mi
3 Aug	RunThrough Victoria Park 5k, 10k & Half Marathon	1:28:16	66.55	13.1mi
16 Jun	Ranelagh Harriers Richmond 10k SB	37:57	70.49	10km
7 Apr	Greater Manchester Marathon SB	3:02:58	67.04	26.2mi
10 Mar	The Big Half	1:29:07	65.64	13.1mi
2018		Result	WAVA	Distance
14 Oct	Cabbage Patch 10 PB	1:03:46	69.33	10mi
7 Oct	Victoria Park Half	1:25:36	68.34	13.1mi
17 Jun	Ranelagh Harriers Richmond 10k	38:11	69.78	10km
9 Jun	Dulwich parkrun	18:17	71.42	5km
20 May	Virgin Sport Hackney Half Marathon SB	1:24:43	68.81	13.1mi
5 May	Dulwich parkrun SB	18:17	71.42	5km
30 Mar	RunThrough Easter Victoria Park 10k SB	37:58	70.17	10km
2017		Result	WAVA	Distance
4 Nov	Queen Elizabeth Olympic Park 10km SB	39:12	67.97	10km
15 Oct	Cabbage Patch 10 SB	1:05:08	67.62	10mi
1 Oct	Cologne Marathon SB	3:03:31	66.61	26.2mi
5 Mar	Cambridge Half Marathon SB	1:28:01	66.06	13.1mi
2016		Result	WAVA	Distance
4 Dec	Mornington Chasers Regents Park 10k Series SB	40:05	66.25	10km
9 Oct	Oxford Half Marathon SB	1:29:23	65.05	13.1mi
2014		Result	WAVA	Distance
6 Dec	Queen Elizabeth Olympic Park 10k SB	40:00	66.10	10km
23 Mar	Richmond Half Marathon SB	1:28:27	65.55	13.1mi
2013		Result	WAVA	Distance
12 Oct	Dulwich parkrun SB	19:26	66.20	5km
6 Oct	Dulwich Runners 10k SB	41:30	63.64	10km
2012		Result	WAVA	Distance
28 Oct	BMW Frankfurt Marathon SB	3:23:50	59.64	26.2mi
15 Jul	Clapham Common Race Series - 10K SB	43:54	60.14	10km
15 Apr	Brighton Marathon	3:24:56	59.32	26.2mi
11 Mar	Cambridge Half Marathon SB	1:34:16	61.50	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon	3:54:07	51.92	26.2mi
10 Apr	Brighton Marathon SB	3:29:48	57.94	26.2mi
2010		Result	WAVA	Distance
3 Oct	Liverpool 10K SB	44:11	59.75	10km
1 Aug	York 10K - Jane Tomlinson Run For All	45:58	57.43	10km
11 Apr	XXXIV Marathon de Paris SB	3:59:00	50.86	26.2mi
2009		Result	WAVA	Distance
20 Sep	Berlin Marathon SB	4:02:51	50.06	26.2mi
15 Mar	Fleet Half Marathon SB	1:41:58	56.86	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:16:49	56.95	10mi
6 Jul	British 10K London Run SB	48:19	54.64	10km
11 May	Ranelagh Richmond Half Marathon SB	1:38:15	59.01	13.1mi
2 Mar	Reading Half Marathon	1:45:26	54.99	13.1mi
2007		Result	WAVA	Distance
15 Apr	Paris Marathon SB	4:54:37	41.26	26.2mi
25 Mar	Merrill Lynch Bull Run SB	47:16	55.85	10km
11 Mar	Fleet Half Marathon SB	1:50:58	52.25	13.1mi
2006		Result	WAVA	Distance
1 Oct	Terry Fox 10k SB	46:10	57.18	10km
2 Jul	British 10K London Run	47:15	55.87	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	1	0	2	0	0	0	0	0	0	0	0	0	4
2023	244	254	191	0	0	0	0	0	0	0	0	0	689
2023	236	75	123	0	0	0	0	0	0	0	0	0	434
2022	0	0	2	0	4	0	0	0	0	6	4	4	19
2022	240	180	217	219	167	218	250	269	207	150	194	224	2535
2022	214	236	222	207	241	186	231	161	255	237	195	247	2633
2021	23	22	21	17	13	10	2	3	0	0	0	0	111
2021	222	173	236	222	182	233	228	267	252	163	200	215	2592
2021	33	0	0	158	395	167	271	245	275	187	197	266	2195
2020	4	0	0	0	3	15	18	16	4	10	11	6	88
2020	196	205	220	184	234	255	247	259	257	148	214	226	2645
2020	91	186	150	10	0	0	0	64	178	97	158	231	1165
2019	0	0	0	0	0	0	0	0	0	0	0	2	2
2019	139	165	209	117	149	120	157	198	163	164	168	159	1908
2019	0	0	0	0	0	0	195	91	143	203	190	176	998
2018	70	141	181	205	155	174	245	209	191	143	195	204	2115
2018	0	0	0	0	0	23	0	0	0	0	0	0	23
2017	105	104	49	93	100	131	158	187	127	118	138	93	1401
2017	38	22	0	92	71	33	17	0	0	24	0	20	316
2016	143	139	92	71	66	61	101	132	117	103	113	70	1209
2016	37	19	56	24	40	37	52	39	19	39	14	16	391
2015	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2015	159	116	53	49	106	81	112	86	66	0	79	131	1037
2015	0	0	0	0	41	24	16	77	83	20	53	19	332
2014	0	0	0	0	0	0	4.5	14.4	3	0	0	0	21.8
2014	150	168	153	42	111	115	87	5	107	152	174	120	1384
2014	0	2	0	0	0	0	0	0	11	0	0	0	13
2013	81	99	171	114	83	7	25	69	63	93	116	114	1035
2012	111	120	138	64	74	68	143	113	160	92	65	33	1181
2011	78	115	111	64	19	78	116	102	130	69	49	51	982
2010	15	83	123	69	22	33	39	40	56	63	15	32	588
2010	13	22	0	0	0	0	0	0	0	0	0	0	35
2009	0	0	0	0	55	104	101	102	50	13	16	69	510
2008	0	0	0	51	25	0	0	0	0	0	0	0	76

Thu 23rd Feb Feb 23	Fri 24th Feb Feb 24	Sat 25th Feb Feb 25	Sun 26th Feb Feb 26	Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1
7.5mi, 57:36 Run - General Split Summary === 1) 1m - 7:45(7:45/m) 114/133bpm [884b/mi] 77cal 7.74/9.18mph 2) 1m - 7:38(7:38/m) 131/147bpm [1000b/mi] 92cal 7.86/9.56mph 3) 1m - 7:24(7:24/m) 128/140bpm [947b/mi] 83cal 8.11/8.56mph 4) 1m - 7:34(7:34/m) 134/142bpm [1013b/mi] 91cal 7.94/8.31mph 5) 1m - 7:26(7:26/m) 138/144bpm [1026b/mi] 95cal 8.07/8.33mph 6) 1m - 7:44(7:44/m) 134/146bpm [1037b/mi] 86cal 7.75/8.45mph 7) 0.5m - 3:58(7:56/m) 129/140bpm [1022b/mi] 38cal 7.57/8.33mph 8) 0.06m - 20(5:26/m) 110/113bpm [597b/mi] 11.05/10.6mph 9) 0.09m - 1:00(11:15/m) 124/137bpm [1395b/mi] 7cal 5.34/10.6mph 10) 0.06m - 20(5:24/m) 128/135bpm [691b/mi] 2cal 11.11/10.23mph 11) 0.11m - 1:00(9:00/m) 137/139bpm [1233b/mi] 11cal 6.67/10.37mph 12) 0.06m - 20(5:17/m) 140/144bpm [739b/mi] 4cal 11.37/10.56mph 13) 0.1m - 1:00(9:51/m) 141/148bpm [1390b/mi] 12cal 6.09/10.37mph 14) 0.06m - 20(5:28/m) 126/129bpm [688b/mi] 2cal 10.98/10.75mph 15) 0.11m - 1:00(9:29/m) 134/141bpm [1271b/mi] 10cal 6.33/10.75mph 16) 0.06m - 20(5:13/m) 129/131bpm [672b/mi] 2cal 11.51/11.61mph 17) 0.1m - 1:00(9:33/m) 132/135bpm [1260b/mi] 10cal 6.28/11.5mph 18) 0.06m - 20(5:15/m) 131/132bpm [687b/mi] 3cal 11.44/10.94mph 19) 0.1m - 1:00(9:55/m) 135/142bpm [1340b/mi] 10cal 6.05/10.9mph 20) 0.01m - 8(11:00/m) 136/137bpm [1497b/mi] 1cal 5.45/5.78mph Add a comment	6.4mi, 32:17 Bike - General Split Summary === 1) 5m - 24:40(4:56/m) 91/118bpm [449b/mi] 132cal 12.17/20.6mph 2) 1.36m - 7:37(5:36/m) 90/123bpm [505b/mi] 37cal 10.7/14.32mph Add a comment 6.6mi, 40:19 Bike - General Split Summary === 1) 5m - 26:50(5:22/m) 94/112bpm [504b/mi] 150cal 11.18/16.39mph 2) 1.59m - 13:30(8:28/m) 98/118bpm [830b/mi] 77cal 7.08/13.78mph Add a comment 6.2mi, 50:31 Run - General Split Summary === 1) 1m - 8:40(8:40/m) 119/137bpm [1031b/mi] 94cal 6.93/7.83mph 2) 1m - 8:09(8:09/m) 121/128bpm [987b/mi] 85cal 7.36/7.95mph 3) 1m - 8:08(8:08/m) 123/127bpm [1000b/mi] 82cal 7.38/7.99mph 4) 1m - 8:16(8:16/m) 128/136bpm [1058b/mi] 90cal 7.26/7.66mph 5) 1m - 8:09(8:09/m) 132/143bpm [1076b/mi] 93cal 7.36/8.1mph 6) 1m - 7:59(7:59/m) 132/143bpm [1055b/mi] 89cal 7.51/7.78mph 7) 0.15m - 1:10(8:03/m) 140/142bpm [1128b/mi] 15cal 7.45/7.74mph Add a comment	6.1mi, 28:34 Bike - General Split Summary === 1) 5m - 23:14(4:39/m) 101/135bpm [469b/mi] 156cal 12.91/21.66mph 2) 1.05m - 5:20(5:04/m) 97/111bpm [491b/mi] 28cal 11.85/16.2mph Add a comment 6.6mi, 33:06 Bike - General Split Summary === 1) 5m - 23:22(4:40/m) 106/130bpm [495b/mi] 178cal 12.84/18.3mph 2) 1.56m - 9:44(6:14/m) 109/127bpm [679b/mi] 70cal 9.63/16.57mph Add a comment 7.1mi, 56:44 Run - General Split Summary === 1) 1m - 8:29(8:29/m) 122/139bpm [1036b/mi] 96cal 7.07/7.41mph 2) 1m - 7:57(7:57/m) 124/132bpm [987b/mi] 86cal 7.54/7.81mph 3) 1m - 7:47(7:47/m) 127/132bpm [988b/mi] 85cal 7.71/8.31mph 4) 1m - 8:06(8:06/m) 127/133bpm [1029b/mi] 85cal 7.4/7.93mph 5) 1m - 7:48(7:48/m) 128/133bpm [999b/mi] 81cal 7.69/8.14mph 6) 1m - 7:57(7:57/m) 128/136bpm [1018b/mi] 78cal 7.55/7.91mph 7) 1m - 8:02(8:02/m) 131/139bpm [1053b/mi] 83cal 7.46/7.78mph 8) 0.08m - 36(7:59/m) 137/138bpm [1094b/mi] 7cal 7.51/7.74mph Add a comment	21.5mi, 2:35:51 Run - Long Run Split Summary 16 to 20 mp === 1) 1m - 8:03(8:03/m) 125/141bpm [1006b/mi] 96cal 7.46/8.18mph 2) 1m - 7:41(7:41/m) 130/136bpm [999b/mi] 94cal 7.81/8.18mph 3) 1m - 7:29(7:29/m) 136/145bpm [1017b/mi] 97cal 8.02/9.04mph 4) 1m - 7:26(7:26/m) 133/139bpm [988b/mi] 88cal 8.07/8.35mph 5) 1m - 7:37(7:37/m) 132/141bpm [1005b/mi] 86cal 7.88/8.35mph 6) 1m - 7:21(7:21/m) 135/142bpm [993b/mi] 84cal 8.16/8.41mph 7) 1m - 7:27(7:27/m) 137/141bpm [1020b/mi] 89cal 8.06/8.64mph 8) 1m - 7:21(7:21/m) 137/143bpm [1007b/mi] 85cal 8.16/8.62mph 9) 1m - 7:30(7:30/m) 137/145bpm [1027b/mi] 83cal 8/8.56mph 10) 1m - 7:25(7:25/m) 140/152bpm [1039b/mi] 88cal 8.09/8.47mph 11) 1m - 7:09(7:09/m) 142/150bpm [1016b/mi] 87cal 8.39/8.81mph 12) 1m - 7:17(7:17/m) 141/148bpm [1027b/mi] 85cal 8.24/8.47mph 13) 1m - 7:23(7:23/m) 145/153bpm [1071b/mi] 93cal 8.12/8.43mph 14) 1m - 7:11(7:11/m) 140/150bpm [1006b/mi] 73cal 8.35/8.54mph 15) 1m - 7:17(7:17/m) 142/152bpm [1034b/mi] 77cal 8.24/8.64mph 16) 1m - 7:02(7:02/m) 148/154bpm [1040b/mi] 93cal 8.54/8.93mph 17) 1m - 6:28(6:28/m) 158/164bpm [1021b/mi] 99cal 9.29/9.43mph 18) 1m - 6:32(6:32/m) 160/164bpm [1044b/mi] 103cal 9.19/9.5mph 19) 1m - 6:30(6:30/m) 164/170bpm [1066b/mi] 106cal 9.23/9.5mph 20) 1m - 6:23(6:23/m) 167/172bpm [1066b/mi] 107cal 9.4/9.66mph 21) 1m - 7:36(7:36/m) 160/172bpm [1216b/mi] 110cal 7.89/9.54mph 22) 0.51m - 3:44(7:22/m) 154/160bpm [1135b/mi] 50cal 8.14/8.22mph Add a comment	6.2mi, 30:29 Bike - General Split Summary === 1) 5m - 23:55(4:47/m) 98/129bpm [469b/mi] 153cal 12.54/20.37mph 2) 1.15m - 6:34(5:42/m) 91/111bpm [519b/mi] 30cal 10.53/14.92mph Add a comment 6.6mi, 32:37 Bike - General Split Summary === 1) 5m - 23:35(4:43/m) 96/117bpm [453b/mi] 142cal 12.72/18.56mph 2) 1.58m - 9:02(5:42/m) 104/123bpm [593b/mi] 61cal 10.52/18.62mph Add a comment 6.2mi, 50:04 Run - Recovery Run Split Summary === 1) 1m - 8:36(8:36/m) 125/138bpm [1074b/mi] 100cal 6.98/7.81mph 2) 1m - 8:03(8:03/m) 127/139bpm [1022b/mi] 93cal 7.46/7.93mph 3) 1m - 7:59(7:59/m) 127/132bpm [1013b/mi] 88cal 7.52/7.99mph 4) 1m - 8:02(8:02/m) 130/134bpm [1045b/mi] 89cal 7.46/7.76mph 5) 1m - 8:07(8:07/m) 129/137bpm [1047b/mi] 84cal 7.4/7.7mph 6) 1m - 8:06(8:06/m) 129/144bpm [1045b/mi] 90cal 7.41/8.08mph 7) 0.15m - 1:12(8:12/m) 131/136bpm [1074b/mi] 12cal 7.31/7.78mph Add a comment	6.5mi, 49:01 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 125/140bpm [926b/mi] 86cal 8.1/15.65mph 2) 1m - 7:42(7:42/m) 136/149bpm [1048b/mi] 99cal 7.78/8.72mph 3) 1m - 7:28(7:28/m) 136/146bpm [1016b/mi] 93cal 8.04/8.62mph 4) 1m - 7:33(7:33/m) 141/146bpm [1064b/mi] 101cal 7.95/8.45mph 5) 1m - 7:28(7:28/m) 143/146bpm [1068b/mi] 103cal 8.03/8.62mph 6) 1m - 7:41(7:41/m) 134/153bpm [1029b/mi] 86cal 7.82/8.45mph 7) 0.5m - 3:45(7:29/m) 141/149bpm [1054b/mi] 45cal 8.03/8.35mph Add a comment	6mi, 44:39 Run - General Split Summary === 1) 1m - 7:31(7:31/m) 144/164bpm [1082b/mi] 108cal 7.98/8.6mph 2) 1m - 7:29(7:29/m) 139/153bpm [1040b/mi] 100cal 8.02/8.56mph 3) 1m - 7:18(7:18/m) 144/151bpm [1052b/mi] 102cal 8.21/8.6mph 4) 1m - 7:23(7:23/m) 154/164bpm [1137b/mi] 112cal 8.12/8.47mph 5) 1m - 7:24(7:24/m) 153/160bpm [1133b/mi] 112cal 8.1/8.58mph 6) 1m - 7:31(7:31/m) 148/157bpm [1113b/mi] 103cal 7.98/8.37mph 7) 0.01m - 2(6:47/m) 151/151bpm [1025b/mi] 8.84/7.08mph Add a comment 9mi, 1:00:56 Run - General Split Summary === 1) 1m - 7:59(7:59/m) 123/136bpm [982b/mi] 90cal 7.51/9.64mph 2) 1m - 7:24(7:24/m) 138/153bpm [1021b/mi] 102cal 8.11/10.33mph 3) 0m - 1(44:42:14/m) 139/139bpm [372831b/mi] 0.02/7.87mph 4) 1m - 6:21(6:21/m) 158/168bpm [1004b/mi] 100cal 9.45/9.96mph 5) 1m - 6:12(6:12/m) 166/169bpm [1030b/mi] 103cal 9.67/10.73mph 6) 0.5m - 3:56(7:51/m) 148/165bpm [1162b/mi] 56cal 7.64/8.43mph 7) 1m - 6:17(6:17/m) 161/167bpm [1011b/mi] 100cal 9.55/10.31mph 8) 1m - 6:15(6:15/m) 168/173bpm [1051b/mi] 105cal 9.59/10.62mph 9) 0.5m - 3:51(7:43/m) 158/171bpm [1219b/mi] 59cal 7.78/9.04mph 10) 1m - 6:15(6:15/m) 163/170bpm [1019b/mi] 101cal 9.59/10.6mph 11) 1m - 6:17(6:17/m) 168/172bpm [1057b/mi] 106cal 9.54/10.08mph 12) 0.02m - 7(6:52/m) 169/170bpm [1160b/mi] 1cal 8.74/9.31mph Add a comment
Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8
6.4mi, 32:13 Bike - General Split Summary === 1) 5m - 24:24(4:53/m) 96/128bpm [468b/mi] 147cal 12.29/20.35mph 2) 1.41m - 7:49(5:34/m) 96/118bpm [534b/mi] 42cal 10.79/15.47mph Add a comment 6.6mi, 32:05 Bike - General Split Summary === 1) 5m - 22:25(4:29/m) 105/131bpm [471b/mi] 167cal 13.38/18.6mph 2) 1.63m - 9:40(5:55/m) 101/118bpm [598b/mi] 55cal 10.13/16.76mph Add a comment	6.4mi, 29:44 Bike - General Split Summary === 1) 5m - 22:29(4:30/m) 99/130bpm [445b/mi] 149cal 13.34/21.5mph 2) 1.42m - 7:15(5:08/m) 100/119bpm [513b/mi] 47cal 11.71/18.62mph Add a comment 6.6mi, 32:12 Bike - General Split Summary === 1) 5m - 22:51(4:34/m) 103/132bpm [471b/mi] 164cal 13.12/18.83mph 2) 1.58m - 9:21(5:56/m) 107/133bpm [634b/mi] 64cal 10.12/18.16mph Add a comment 8mi, 1:03:23 Run - Easy Split Summary === 1) 1m - 8:11(8:11/m) 127/141bpm [1039b/mi] 100cal 7.33/8.31mph 2) 1m - 7:47(7:47/m) 133/140bpm [1034b/mi] 98cal 7.72/8.1mph 3) 1m - 7:51(7:51/m) 132/136bpm [1035b/mi] 94cal 7.65/8.75mph 4) 1m - 7:48(7:48/m) 136/142bpm [1061b/mi] 98cal 7.69/8.5mph 5) 1m - 7:50(7:50/m) 136/143bpm [1065b/mi] 95cal 7.66/8.04mph 6) 1m - 7:50(7:50/m) 137/146bpm [1073b/mi] 94cal 7.66/8.22mph 7) 1m - 7:47(7:47/m) 138/145bpm [1074b/mi] 91cal 7.71/8.18mph 8) 1m - 7:58(7:58/m) 139/151bpm [1108b/mi] 92cal 7.53/7.97mph 9) 0.04m - 21(8:27/m) 140/141bpm [1183b/mi] 4cal 7.1/7.08mph Add a comment	21.4mi, 2:27:39 Run - Long Run Split Summary 2wu 4mp 10 steady with 3 6 9 at mp 4mp 1cd === 1) 1m - 8:14(8:14/m) 125/138bpm [1028b/mi] 96cal 7.29/7.7mph 2) 1m - 7:40(7:40/m) 130/149bpm [996b/mi] 93cal 7.83/10.46mph 3) 1m - 6:31(6:31/m) 150/157bpm [976b/mi] 97cal 9.22/9.56mph 4) 1m - 6:30(6:30/m) 155/160bpm [1008b/mi] 100cal 9.23/9.64mph 5) 1m - 6:25(6:25/m) 159/164bpm [1019b/mi] 100cal 9.36/9.75mph 6) 1m - 6:32(6:32/m) 161/167bpm [1051b/mi] 103cal 9.19/9.56mph 7) 1m - 7:09(7:09/m) 151/161bpm [1079b/mi] 102cal 8.4/9.02mph 8) 1m - 7:08(7:08/m) 147/153bpm [1048b/mi] 94cal 8.42/8.54mph 9) 1m - 6:29(6:29/m) 159/167bpm [1031b/mi] 100cal 9.25/9.64mph 10) 1m - 7:03(7:03/m) 152/157bpm [1071b/mi] 99cal 8.52/9.54mph 11) 1m - 7:12(7:12/m) 154/162bpm [1108b/mi] 103cal 8.34/8.79mph 12) 1m - 6:30(6:30/m) 156/162bpm [1015b/mi] 97cal 9.23/9.58mph 13) 1m - 7:16(7:16/m) 150/161bpm [1090b/mi] 87cal 8.26/9.29mph 14) 1m - 6:59(6:59/m) 149/158bpm [1042b/mi] 80cal 8.58/8.93mph 15) 1m - 6:30(6:30/m) 155/162bpm [1007b/mi] 90cal 9.23/9.83mph 16) 1m - 7:20(7:20/m) 154/165bpm [1130b/mi] 98cal 8.18/9.33mph 17) 1m - 6:31(6:31/m) 158/166bpm [1029b/mi] 96cal 9.21/9.48mph 18) 1m - 6:26(6:26/m) 164/168bpm [1055b/mi] 102cal 9.32/9.71mph 19) 1m - 6:29(6:29/m) 165/170bpm [1069b/mi] 104cal 9.27/9.54mph 20) 1m - 6:24(6:24/m) 169/174bpm [1083b/mi] 106cal 9.36/9.6mph 21) 1m - 7:45(7:45/m) 175/185bpm [1357b/mi] 138cal 7.74/9.23mph 22) 0.37m - 2:38(7:12/m) 175/186bpm [1261b/mi] 47cal 8.32/8.72mph Add a comment	7.3mi, 1:00:01 Run - Recovery Run Split Summary === 1) 1m - 8:29(8:29/m) 121/140bpm [1026b/mi] 93cal 7.08/7.66mph 2) 1m - 8:14(8:14/m) 129/141bpm [1063b/mi] 98cal 7.28/7.45mph 3) 1m - 8:08(8:08/m) 134/152bpm [1089b/mi] 99cal 7.38/7.78mph 4) 1m - 8:07(8:07/m) 131/139bpm [1063b/mi] 91cal 7.39/7.66mph 5) 1m - 8:07(8:07/m) 132/136bpm [1072b/mi] 89cal 7.39/7.56mph 6) 1m - 8:07(8:07/m) 130/138bpm [1055b/mi] 80cal 7.4/7.53mph 7) 1m - 8:28(8:28/m) 126/135bpm [1066b/mi] 71cal 7.09/7.64mph 8) 0.27m - 2:22(8:38/m) 125/131bpm [1079b/mi] 17cal 6.95/7.33mph Add a comment	6.5mi, 50:32 Run - General Split Summary === 1) 1m - 8:09(8:09/m) 121/140bpm [986b/mi] 90cal 7.36/7.99mph 2) 1m - 7:52(7:52/m) 133/147bpm [1046b/mi] 98cal 7.63/8.77mph 3) 1m - 7:31(7:31/m) 138/143bpm [1037b/mi] 98cal 7.98/8.62mph 4) 1m - 7:39(7:39/m) 137/147bpm [1049b/mi] 94cal 7.84/8.39mph 5) 1m - 7:39(7:39/m) 140/148bpm [1070b/mi] 99cal 7.85/8.27mph 6) 1m - 7:44(7:44/m) 137/156bpm [1059b/mi] 89cal 7.76/8.04mph 7) 0.5m - 3:58(7:54/m) 138/147bpm [1089b/mi] 45cal 7.6/7.87mph Add a comment	7.6mi, 58:40 Run - General Split Summary 4xstrides at the end === 1) 1m - 7:58(7:58/m) 120/141bpm [955b/mi] 87cal 7.54/8.97mph 2) 1m - 7:58(7:58/m) 123/138bpm [980b/mi] 86cal 7.53/8.33mph 3) 1m - 7:27(7:27/m) 133/148bpm [990b/mi] 91cal 8.06/8.95mph 4) 1m - 7:24(7:24/m) 135/143bpm [998b/mi] 89cal 8.12/8.77mph 5) 1m - 7:38(7:38/m) 139/145bpm [1061b/mi] 100cal 7.86/8.18mph 6) 1m - 7:36(7:36/m) 132/142bpm [1004b/mi] 79cal 7.89/8.2mph 7) 1m - 7:55(7:55/m) 135/148bpm [1068b/mi] 86cal 7.58/8.1mph 8) 0.59m - 4:45(7:59/m) 140/148bpm [1119b/mi] 57cal 7.51/12.15mph Add a comment	6.3mi, 35:42 Bike - General Split Summary === 1) 5m - 28:01(5:36/m) 91/123bpm [510b/mi] 147cal 10.71/16.01mph 2) 1.27m - 7:41(6:03/m) 97/112bpm [588b/mi] 42cal 9.91/13.48mph Add a comment 6.8mi, 37:07 Bike - General Split Summary === 1) 5m - 26:19(5:16/m) 105/124bpm [553b/mi] 193cal 11.4/15.4mph 2) 1.75m - 10:48(6:09/m) 103/124bpm [634b/mi] 65cal 9.75/15.59mph Add a comment 8.6mi, 1:03:56 Run - Tempo Split Summary === 7x1k T /1min rec Snow too slippery. Cut it short meant to do 12. I hate quitting but being sensible is the right thing to do sometimes 😅 1) 1m - 8:19(8:19/m) 134/150bpm [1114b/mi] 110cal 7.22/9.66mph 2) 1m - 8:21(8:21/m) 134/155bpm [1119b/mi] 105cal 7.18/10.6mph 3) 0.62m - 3:45(6:01/m) 163/170bpm [982b/mi] 60cal 9.96/10.94mph 4) 0.09m - 1:00(10:43/m) 155/169bpm [1660b/mi] 15cal 5.6/10.16mph 5) 0.62m - 3:46(6:03/m) 167/172bpm [1011b/mi] 63cal 9.91/11.1mph 6) 0.09m - 1:00(10:32/m) 161/169bpm [1696b/mi] 15cal 5.7/10.54mph 7) 0.62m - 3:46(6:03/m) 168/174bpm [1018b/mi] 64cal 9.91/10.75mph 8) 0.1m - 1:00(10:00/m) 166/170bpm [1661b/mi] 16cal 5.99/9.48mph 9) 0.62m - 3:44(6:01/m) 170/179bpm [1023b/mi] 65cal 9.97/11.25mph 10) 0.1m - 1:00(10:01/m) 171/173bpm [1713b/mi] 17cal 5.99/10.9mph 11) 0.62m - 3:46(6:03/m) 171/175bpm [1035b/mi] 65cal 9.91/10.65mph 12) 0.1m - 1:00(9:41/m) 175/178bpm [1696b/mi] 17cal 6.19/10.58mph 13) 0.62m - 3:48(6:07/m) 174/182bpm [1064b/mi] 68cal 9.82/10.67mph 14) 0.09m - 1:00(10:38/m) 171/173bpm [1818b/mi] 17cal 5.64/9.43mph 15) 0.62m - 3:48(6:07/m) 173/177bpm [1059b/mi] 67cal 9.8/10.25mph 16) 0.09m - 1:00(11:00/m) 172/177bpm [1891b/mi] 17cal 5.46/9.71mph 17) 0.26m - 1:42(6:26/m) 172/175bpm [1107b/mi] 29cal 9.32/9.64mph 18) 0m - 6(24:53/m) 175/176bpm [4354b/mi] 1cal 2.41/2.71mph 19) 0m - 5(24:23/m) 175/177bpm [4268b/mi] 1cal 2.46/2.65mph 20) 0m - 6(1:43:00/m) 172/173bpm [17717b/mi] 1cal 0.58/0mph 21) 0m - 5(1:57:12/m) 170/170bpm [19925b/mi] 1cal 0.51/0mph 22) 0m - 6(0/m) 166/168bpm [INFb/mi] 1cal 23) 0m - 6(0/m) 165/165bpm [INFb/mi] 1cal 24) 0m - 6(1:01:52/m) 164/164bpm [10145b/mi] 1cal 0.97/0mph 25) 0.01m - 6(18:35/m) 162/164bpm [3011b/mi] 1cal 3.23/0mph 26) 0.01m - 6(15:22/m) 159/160bpm [2444b/mi] 1cal 3.9/0.52mph 27) 1m - 8:58(8:58/m) 142/161bpm [1274b/mi] 82cal 6.69/7.76mph 28) 0.27m - 2:21(8:39/m) 139/144bpm [1202b/mi] 15cal 6.94/7.66mph Add a comment
Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15
8mi, 1:02:24 Run - General Split Summary === 1) 1m - 8:19(8:19/m) 125/137bpm [1039b/mi] 99cal 7.22/8.22mph 2) 1m - 7:45(7:45/m) 134/147bpm [1040b/mi] 100cal 7.74/8.62mph 3) 1m - 7:57(7:57/m) 134/150bpm [1066b/mi] 97cal 7.54/9.06mph 4) 1m - 7:32(7:32/m) 134/146bpm [1009b/mi] 88cal 7.96/8.12mph 5) 1m - 7:31(7:31/m) 137/147bpm [1030b/mi] 94cal 7.98/8.37mph 6) 1m - 7:26(7:26/m) 147/152bpm [1093b/mi] 106cal 8.07/8.52mph 7) 1m - 7:48(7:48/m) 142/155bpm [1108b/mi] 98cal 7.69/8.12mph 8) 1m - 8:01(8:01/m) 139/153bpm [1115b/mi] 91cal 7.48/7.95mph 9) 0.01m - 4(6:35/m) 141/141bpm [928b/mi] 9.12/7.72mph Add a comment	2.4mi, 56:45 Walk - General Split Summary === 1) 1mi - 25:47(25:47/mi) 72/90bpm [1856b/mi] 100cal 49/61rpm 2.33/3.36mph 2) 1mi - 22:37(22:37/mi) 69/80bpm [1560b/mi] 100cal 53/61rpm 2.65/3.23mph 3) 0.37mi - 8:22(22:53/mi) 68/80bpm [1556b/mi] 35cal 52/60rpm 2.62/2.88mph Add a comment	1.5mi, 13:19 Run - General Split Summary === 1) 1mi - 8:54(8:54/mi) 145/166bpm [1291b/mi] 127cal 6.74/7.26mph 2) 0.5mi - 4:25(8:49/mi) 160/167bpm [1409b/mi] 69cal 6.81/6.89mph Add a comment 13.2mi, 1:26:00 Run - Race Split Summary Marathon simulation Got up and at 6 am had 1 1/2 bagel with jam. Got to Battersea at 8:15 and ran 5.5 miles easy to warm up( quite literally! ) really cold conditions 0-2c. Change to vaporflys and long sleeves and headed to the start. Aim was to run at goal Mp (6:30-35m/m). Felt quite comfortable breathing wise and a bit tired on legs as little sleep and quite big day the day prior working from 7 am and stayed out for Glow walk at Olympic park till late. 6 weeks to London fitness can still increase and with a good taper and race adrenaline I think 2:52-2:53 is in the cards. Maybe a good idea to get to half point 1:26 high or 1:27 low and then try to bring it home from there. Easier said then done right? === 1) 1mi - 6:34(6:34/mi) 139/156bpm [914b/mi] 88cal 9.13/9.58mph 2) 1mi - 6:35(6:35/mi) 157/162bpm [1035b/mi] 103cal 9.1/9.58mph 3) 1mi - 6:26(6:26/mi) 160/163bpm [1029b/mi] 102cal 9.33/9.83mph 4) 1mi - 6:37(6:37/mi) 159/165bpm [1053b/mi] 103cal 9.06/9.48mph 5) 1mi - 6:33(6:33/mi) 160/168bpm [1048b/mi] 103cal 9.16/9.52mph 6) 1mi - 6:37(6:37/mi) 160/166bpm [1060b/mi] 104cal 9.06/9.41mph 7) 1mi - 6:28(6:28/mi) 159/165bpm [1029b/mi] 101cal 9.27/9.75mph 8) 1mi - 6:32(6:32/mi) 165/169bpm [1079b/mi] 107cal 9.18/9.77mph 9) 1mi - 6:28(6:28/mi) 165/171bpm [1066b/mi] 105cal 9.29/9.52mph 10) 1mi - 6:34(6:34/mi) 166/171bpm [1089b/mi] 108cal 9.15/9.85mph 11) 1mi - 6:38(6:38/mi) 164/170bpm [1089b/mi] 106cal 9.04/10mph 12) 1mi - 6:29(6:29/mi) 164/172bpm [1064b/mi] 104cal 9.25/9.43mph 13) 1mi - 6:34(6:34/mi) 164/170bpm [1076b/mi] 105cal 9.14/9.6mph 14) 0.17mi - 54(5:24/mi) 162/169bpm [873b/mi] 13cal 11.13/10.33mph Add a comment 5.5mi, 42:53 Run - Warm Up Split Summary === 1) 1mi - 8:24(8:24/mi) 125/140bpm [1049b/mi] 97cal 7.15/7.68mph 2) 1mi - 7:57(7:57/mi) 134/138bpm [1064b/mi] 103cal 7.55/8.06mph 3) 1mi - 7:45(7:45/mi) 137/142bpm [1061b/mi] 102cal 7.74/8.25mph 4) 1mi - 7:32(7:32/mi) 139/146bpm [1047b/mi] 99cal 7.96/8.31mph 5) 1mi - 7:21(7:21/mi) 147/158bpm [1079b/mi] 105cal 8.17/10.54mph 6) 0.53mi - 3:56(7:25/mi) 148/155bpm [1098b/mi] 56cal 8.09/9.81mph Add a comment	7.1mi, 1:00:46 Run - Recovery Run Split Summary === 1) 1mi - 8:48(8:48/mi) 119/130bpm [1047b/mi] 93cal 6.82/7.1mph 2) 1mi - 8:28(8:28/mi) 122/134bpm [1033b/mi] 89cal 7.08/7.51mph 3) 1mi - 8:19(8:19/mi) 123/129bpm [1024b/mi] 85cal 7.21/7.49mph 4) 1mi - 8:21(8:21/mi) 124/131bpm [1035b/mi] 80cal 7.19/7.26mph 5) 1mi - 8:28(8:28/mi) 126/133bpm [1066b/mi] 82cal 7.09/7.26mph 6) 1mi - 8:27(8:27/mi) 125/135bpm [1055b/mi] 76cal 7.11/7.41mph 7) 1mi - 8:40(8:40/mi) 122/140bpm [1058b/mi] 75cal 6.92/7.6mph 8) 0.14mi - 1:15(8:42/mi) 129/131bpm [1122b/mi] 12cal 6.9/6.99mph Add a comment	6.2mi, 34:56 Bike - General Split Summary === 1) 5mi - 27:48(5:34/mi) 93/112bpm [517b/mi] 153cal 10.79/14.84mph 2) 1.22mi - 7:08(5:50/mi) 100/119bpm [584b/mi] 43cal 10.27/13.57mph Add a comment 6.6mi, 33:16 Bike - General Split Summary === 1) 5mi - 23:05(4:37/mi) 100/116bpm [462b/mi] 149cal 12.99/18.35mph 2) 1.59mi - 10:11(6:24/mi) 103/126bpm [660b/mi] 65cal 9.36/13.99mph Add a comment 8mi, 1:05:25 Run - Easy Split Summary So windy. Legs still tired from Saturday === 1) 1mi - 8:26(8:26/mi) 124/140bpm [1046b/mi] 99cal 7.11/7.64mph 2) 1mi - 7:57(7:57/mi) 129/138bpm [1026b/mi] 95cal 7.55/8.35mph 3) 1mi - 8:02(8:02/mi) 132/140bpm [1060b/mi] 97cal 7.47/8.29mph 4) 1mi - 8:00(8:00/mi) 131/140bpm [1049b/mi] 90cal 7.5/8.18mph 5) 1mi - 8:06(8:06/mi) 132/142bpm [1069b/mi] 92cal 7.41/7.87mph 6) 1mi - 8:32(8:32/mi) 138/142bpm [1177b/mi] 107cal 7.04/7.91mph 7) 1mi - 8:20(8:20/mi) 135/146bpm [1125b/mi] 91cal 7.2/7.47mph 8) 1mi - 8:00(8:00/mi) 139/148bpm [1112b/mi] 95cal 7.5/8.25mph 9) 0.01mi - 2(6:04/mi) 140/140bpm [850b/mi] 9.88/7.56mph Add a comment	6.4mi, 36:29 Bike - General Split Summary === 1) 5mi - 27:50(5:34/mi) 87/110bpm [484b/mi] 130cal 10.78/15.88mph 2) 1.43mi - 8:39(6:02/mi) 93/116bpm [561b/mi] 44cal 9.94/13.3mph Add a comment 6.6mi, 36:58 Bike - General Split Summary === 1) 5mi - 26:16(5:15/mi) 103/119bpm [541b/mi] 182cal 11.42/15.7mph 2) 1.58mi - 10:42(6:47/mi) 95/125bpm [644b/mi] 53cal 8.85/16.41mph Add a comment 12.2mi, 1:33:11 Run - Medium Long Run Split Summary === 1) 1mi - 8:10(8:10/mi) 126/140bpm [1029b/mi] 97cal 7.35/7.91mph 2) 1mi - 7:46(7:46/mi) 131/139bpm [1018b/mi] 95cal 7.72/7.89mph 3) 1mi - 7:50(7:50/mi) 138/146bpm [1080b/mi] 104cal 7.67/7.93mph 4) 1mi - 8:07(8:07/mi) 151/161bpm [1224b/mi] 120cal 7.4/7.93mph 5) 1mi - 7:37(7:37/mi) 142/161bpm [1080b/mi] 97cal 7.89/8.54mph 6) 1mi - 7:32(7:32/mi) 131/140bpm [988b/mi] 70cal 7.96/8.95mph 7) 1mi - 7:31(7:31/mi) 139/150bpm [1046b/mi] 87cal 7.97/8.31mph 8) 1mi - 7:35(7:35/mi) 138/148bpm [1047b/mi] 84cal 7.91/8.25mph 9) 1mi - 7:39(7:39/mi) 145/151bpm [1110b/mi] 102cal 7.84/8.2mph 10) 1mi - 7:57(7:57/mi) 157/166bpm [1247b/mi] 121cal 7.55/8.22mph 11) 1mi - 7:01(7:01/mi) 148/168bpm [1038b/mi] 88cal 8.55/9.56mph 12) 1mi - 7:10(7:10/mi) 141/148bpm [1011b/mi] 67cal 8.37/9.33mph 13) 0.16mi - 1:16(7:53/mi) 144/146bpm [1135b/mi] 14cal 7.61/8.37mph Add a comment	6.4mi, 37:57 Bike - General Split Summary === 1) 5mi - 28:47(5:45/mi) 84/107bpm [483b/mi] 124cal 10.42/16.72mph 2) 1.41mi - 9:10(6:30/mi) 93/112bpm [605b/mi] 47cal 9.23/11.75mph Add a comment 6.6mi, 34:12 Bike - General Split Summary === 1) 5mi - 23:28(4:42/mi) 96/123bpm [451b/mi] 139cal 12.78/20.94mph 2) 1.59mi - 10:44(6:45/mi) 88/117bpm [595b/mi] 45cal 8.88/16.8mph Add a comment 6.1mi, 49:28 Run - General Split Summary === 1) 1mi - 8:18(8:18/mi) 129/142bpm [1071b/mi] 102cal 7.22/8.04mph 2) 1mi - 7:56(7:56/mi) 132/139bpm [1048b/mi] 98cal 7.56/7.91mph 3) 1mi - 7:56(7:56/mi) 133/138bpm [1056b/mi] 96cal 7.56/7.7mph 4) 1mi - 8:18(8:18/mi) 137/143bpm [1138b/mi] 105cal 7.22/7.95mph 5) 1mi - 8:11(8:11/mi) 135/139bpm [1106b/mi] 94cal 7.33/7.74mph 6) 1mi - 8:06(8:06/mi) 136/150bpm [1101b/mi] 96cal 7.41/8.27mph 7) 0.08mi - 42(8:12/mi) 137/139bpm [1124b/mi] 8cal 7.31/7.64mph Add a comment
Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22
6.4mi, 38:09 Bike - General Split Summary === 1) 5mi - 29:35(5:55/mi) 84/104bpm [497b/mi] 127cal 10.14/14.34mph 2) 1.37mi - 8:34(6:15/mi) 89/115bpm [557b/mi] 39cal 9.59/12.98mph Add a comment 6.4mi, 37:37 Bike - General Split Summary === 1) 5mi - 28:28(5:42/mi) 98/123bpm [558b/mi] 172cal 10.54/15.4mph 2) 1.4mi - 9:08(6:33/mi) 99/114bpm [648b/mi] 53cal 9.16/13.4mph Add a comment	16.9mi, 2:07:59 Run - Long Run Split Summary === 1) 1mi - 8:14(8:14/mi) 130/151bpm [1070b/mi] 101cal 7.29/7.99mph 2) 1mi - 7:36(7:36/mi) 142/148bpm [1079b/mi] 106cal 7.9/8.41mph 3) 1mi - 7:38(7:38/mi) 143/146bpm [1091b/mi] 106cal 7.87/8.6mph 4) 1mi - 7:42(7:42/mi) 142/151bpm [1093b/mi] 98cal 7.79/8.47mph 5) 1mi - 8:13(8:13/mi) 141/150bpm [1159b/mi] 103cal 7.3/8.12mph 6) 1mi - 7:33(7:33/mi) 140/155bpm [1057b/mi] 89cal 7.95/8.77mph 7) 1mi - 7:25(7:25/mi) 150/156bpm [1112b/mi] 103cal 8.1/8.27mph 8) 1mi - 7:30(7:30/mi) 148/156bpm [1109b/mi] 99cal 8.01/8.47mph 9) 1mi - 7:42(7:42/mi) 146/156bpm [1125b/mi] 100cal 7.79/8.45mph 10) 1mi - 7:19(7:19/mi) 151/158bpm [1106b/mi] 103cal 8.19/8.43mph 11) 0.16mi - 1:00(6:04/mi) 163/171bpm [988b/mi] 15cal 9.89/9.98mph 12) 0.11mi - 1:00(9:15/mi) 170/174bpm [1571b/mi] 16cal 6.49/10.04mph 13) 0.17mi - 1:00(5:53/mi) 163/172bpm [958b/mi] 15cal 10.2/10.62mph 14) 0.11mi - 1:00(9:12/mi) 158/168bpm [1453b/mi] 14cal 6.53/9.91mph 15) 0.16mi - 1:00(6:04/mi) 159/171bpm [964b/mi] 14cal 9.9/9.6mph 16) 0.11mi - 1:00(9:20/mi) 164/171bpm [1531b/mi] 16cal 6.43/9.6mph 17) 0.17mi - 1:00(5:57/mi) 159/169bpm [945b/mi] 15cal 10.09/10.9mph 18) 0.1mi - 1:00(9:43/mi) 164/170bpm [1593b/mi] 16cal 6.18/10.08mph 19) 0.17mi - 1:00(5:54/mi) 166/174bpm [978b/mi] 16cal 10.18/9.79mph 20) 0.09mi - 1:00(11:01/mi) 166/173bpm [1829b/mi] 16cal 5.45/9.79mph 21) 0.17mi - 1:00(5:59/mi) 158/167bpm [945b/mi] 15cal 10.03/10.08mph 22) 0.12mi - 1:00(8:36/mi) 166/170bpm [1427b/mi] 16cal 6.98/9.93mph 23) 0.17mi - 1:00(6:03/mi) 161/169bpm [974b/mi] 15cal 9.91/9.98mph 24) 0.11mi - 1:00(9:14/mi) 163/167bpm [1506b/mi] 15cal 6.49/9.81mph 25) 0.17mi - 1:00(6:00/mi) 161/165bpm [966b/mi] 15cal 10/10.29mph 26) 0.12mi - 1:00(8:28/mi) 166/168bpm [1406b/mi] 16cal 7.08/10.02mph 27) 0.17mi - 1:00(6:02/mi) 165/174bpm [995b/mi] 16cal 9.95/9.83mph 28) 0.11mi - 1:00(9:30/mi) 173/175bpm [1644b/mi] 17cal 6.31/9.75mph 29) 0.17mi - 1:00(6:04/mi) 168/170bpm [1018b/mi] 16cal 9.9/10.02mph 30) 0.11mi - 1:00(9:06/mi) 167/168bpm [1521b/mi] 16cal 6.59/9.71mph 31) 0.17mi - 1:00(6:04/mi) 164/169bpm [994b/mi] 16cal 9.9/9.85mph 32) 0.11mi - 1:00(9:26/mi) 166/171bpm [1566b/mi] 16cal 6.36/9.71mph 33) 0.17mi - 1:00(6:00/mi) 163/170bpm [979b/mi] 15cal 9.99/9.71mph 34) 0.11mi - 1:00(9:18/mi) 166/170bpm [1545b/mi] 16cal 6.45/9.71mph 35) 0.16mi - 1:00(6:05/mi) 164/172bpm [997b/mi] 15cal 9.86/9.71mph 36) 0.11mi - 1:00(9:21/mi) 170/173bpm [1590b/mi] 16cal 6.41/9.71mph 37) 0.17mi - 1:00(6:03/mi) 166/171bpm [1004b/mi] 16cal 9.92/9.83mph 38) 0.11mi - 1:00(9:23/mi) 166/171bpm [1559b/mi] 16cal 6.39/9.75mph 39) 0.17mi - 1:00(5:49/mi) 170/174bpm [989b/mi] 16cal 10.32/10.23mph 40) 0.1mi - 1:00(9:51/mi) 169/175bpm [1664b/mi] 16cal 6.09/10.18mph 41) 0.17mi - 1:00(5:56/mi) 165/170bpm [980b/mi] 15cal 10.1/9.89mph 42) 0.11mi - 1:00(9:22/mi) 169/171bpm [1583b/mi] 16cal 6.4/9.77mph 43) 0.17mi - 1:00(5:55/mi) 169/172bpm [1001b/mi] 16cal 10.13/9.85mph 44) 0.11mi - 1:00(9:26/mi) 172/176bpm [1624b/mi] 17cal 6.36/9.93mph 45) 0.17mi - 1:00(5:51/mi) 168/172bpm [983b/mi] 16cal 10.26/10.29mph 46) 0.11mi - 1:00(9:08/mi) 171/174bpm [1561b/mi] 16cal 6.57/10.18mph 47) 0.17mi - 1:00(5:55/mi) 172/176bpm [1018b/mi] 17cal 10.14/9.91mph 48) 0.1mi - 1:00(9:46/mi) 174/177bpm [1699b/mi] 17cal 6.14/10.04mph 49) 0.17mi - 1:00(5:48/mi) 166/173bpm [964b/mi] 16cal 10.33/10.42mph 50) 0.12mi - 1:00(8:25/mi) 169/173bpm [1423b/mi] 16cal 7.12/10.21mph 51) 1mi - 8:05(8:05/mi) 157/170bpm [1269b/mi] 108cal 7.42/7.76mph 52) 0.39mi - 3:02(7:48/mi) 155/166bpm [1210b/mi] 40cal 7.69/8.31mph Add a comment	10mi, 1:18:48 Run - General Split Summary === 1) 1mi - 8:16(8:16/mi) 129/146bpm [1066b/mi] 101cal 7.26/8.08mph 2) 1mi - 7:53(7:53/mi) 134/142bpm [1057b/mi] 100cal 7.61/8.1mph 3) 1mi - 7:45(7:45/mi) 138/144bpm [1069b/mi] 102cal 7.74/8.58mph 4) 1mi - 7:39(7:39/mi) 138/149bpm [1055b/mi] 95cal 7.85/8.35mph 5) 1mi - 7:42(7:42/mi) 141/151bpm [1086b/mi] 98cal 7.79/8.12mph 6) 1mi - 7:50(7:50/mi) 142/149bpm [1113b/mi] 99cal 7.66/7.97mph 7) 1mi - 7:57(7:57/mi) 143/151bpm [1138b/mi] 102cal 7.54/8.27mph 8) 1mi - 7:54(7:54/mi) 147/152bpm [1161b/mi] 107cal 7.6/7.97mph 9) 1mi - 7:57(7:57/mi) 148/159bpm [1177b/mi] 109cal 7.55/8.18mph 10) 1mi - 7:52(7:52/mi) 147/160bpm [1157b/mi] 101cal 7.62/8.14mph 11) 0.01mi - 4(9:32/mi) 146/146bpm [1392b/mi] 6.3/7.22mph Add a comment	6.4mi, 34:53 Bike - General Split Summary === 1) 5mi - 26:00(5:12/mi) 115/138bpm [598b/mi] 243cal 11.54/20.81mph 2) 1.4mi - 8:53(6:21/mi) 118/145bpm [749b/mi] 70cal 9.45/13.8mph Add a comment 6.6mi, 33:01 Bike - General Split Summary === 1) 5mi - 22:44(4:33/mi) 105/128bpm [477b/mi] 166cal 13.2/17.78mph 2) 1.61mi - 10:17(6:23/mi) 98/123bpm [625b/mi] 57cal 9.4/14.86mph Add a comment 7.1mi, 57:28 Run - General Split Summary === 1) 1mi - 8:41(8:41/mi) 125/136bpm [1085b/mi] 99cal 6.91/7.35mph 2) 1mi - 8:39(8:39/mi) 146/159bpm [1262b/mi] 124cal 6.94/7.51mph 3) 1mi - 7:28(7:28/mi) 138/157bpm [1030b/mi] 92cal 8.04/9.77mph 4) 1mi - 7:50(7:50/mi) 126/137bpm [988b/mi] 73cal 7.65/15.53mph 5) 1mi - 8:01(8:01/mi) 129/141bpm [1035b/mi] 82cal 7.48/7.95mph 6) 1mi - 7:57(7:57/mi) 134/140bpm [1065b/mi] 90cal 7.55/8.31mph 7) 1mi - 7:54(7:54/mi) 138/145bpm [1090b/mi] 95cal 7.6/7.91mph 8) 0.13mi - 58(7:42/mi) 138/140bpm [1062b/mi] 11cal 7.8/7.76mph Add a comment	-	6.1mi, 34:31 Bike - General Split Summary === 1) 5mi - 27:42(5:32/mi) 94/111bpm [521b/mi] 152cal 10.83/16.16mph 2) 1.07mi - 6:49(6:24/mi) 100/113bpm [640b/mi] 39cal 9.37/12.77mph Add a comment 6.6mi, 33:53 Bike - General Split Summary === 1) 5mi - 23:31(4:42/mi) 115/134bpm [541b/mi] 209cal 12.76/17.8mph 2) 1.6mi - 10:22(6:28/mi) 114/133bpm [738b/mi] 76cal 9.27/14.94mph Add a comment 8.2mi, 1:05:20 Run - General Split Summary === 1) 1mi - 8:04(8:04/mi) 127/141bpm [1024b/mi] 97cal 7.44/8.16mph 2) 1mi - 7:49(7:49/mi) 129/141bpm [1008b/mi] 92cal 7.68/7.99mph 3) 1mi - 8:03(8:03/mi) 140/155bpm [1127b/mi] 103cal 7.46/8.47mph 4) 1mi - 7:54(7:54/mi) 139/152bpm [1097b/mi] 100cal 7.6/7.99mph 5) 1mi - 7:46(7:46/mi) 141/158bpm [1095b/mi] 97cal 7.73/8.5mph 6) 1mi - 8:03(8:03/mi) 147/160bpm [1184b/mi] 111cal 7.45/8.08mph 7) 1mi - 8:33(8:33/mi) 143/161bpm [1223b/mi] 102cal 7.02/9.41mph 8) 1mi - 7:57(7:57/mi) 144/164bpm [1146b/mi] 99cal 7.54/11.94mph 9) 0.15mi - 1:11(8:01/mi) 148/161bpm [1185b/mi] 15cal 7.49/11.5mph Add a comment	6.8mi, 34:36 Bike - General Split Summary === 1) 5mi - 23:51(4:46/mi) 107/122bpm [510b/mi] 179cal 12.58/18.7mph 2) 1.78mi - 10:45(6:02/mi) 109/129bpm [658b/mi] 71cal 9.94/15.86mph Add a comment 13mi, 1:37:18 Run - Tempo Split Summary === 1) 1mi - 8:11(8:11/mi) 136/158bpm [1113b/mi] 107cal 7.33/10.56mph 2) 1mi - 7:57(7:57/mi) 137/157bpm [1089b/mi] 102cal 7.55/10.98mph 3) 1mi - 6:29(6:29/mi) 158/166bpm [1025b/mi] 99cal 9.25/10.44mph 4) 1mi - 6:36(6:36/mi) 164/170bpm [1082b/mi] 105cal 9.1/10.27mph 5) 1mi - 6:23(6:23/mi) 167/173bpm [1066b/mi] 104cal 9.4/10.02mph 6) 1mi - 8:15(8:15/mi) 144/161bpm [1187b/mi] 101cal 7.28/8.45mph 7) 0.5mi - 3:12(6:26/mi) 146/160bpm [938b/mi] 39cal 9.34/10.31mph 8) 0.1mi - 1:00(9:47/mi) 158/161bpm [1545b/mi] 14cal 6.14/7.66mph 9) 0.5mi - 3:34(7:11/mi) 164/176bpm [1178b/mi] 57cal 8.35/10.42mph 10) 0.1mi - 50(8:26/mi) 153/156bpm [1291b/mi] 11cal 7.11/8.12mph 11) 0.5mi - 3:15(6:31/mi) 167/175bpm [1089b/mi] 52cal 9.2/10mph 12) 0.07mi - 40(10:00/mi) 155/169bpm [1551b/mi] 9cal 5.99/7.45mph 13) 0.5mi - 3:00(6:02/mi) 166/175bpm [1002b/mi] 47cal 9.95/12.15mph 14) 0.3mi - 3:00(9:51/mi) 159/177bpm [1565b/mi] 41cal 6.1/10.25mph 15) 1mi - 6:27(6:27/mi) 170/182bpm [1097b/mi] 107cal 9.3/9.98mph 16) 1mi - 6:36(6:36/mi) 180/190bpm [1189b/mi] 123cal 9.08/9.85mph 17) 1mi - 6:36(6:36/mi) 182/191bpm [1201b/mi] 126cal 9.09/10mph 18) 0.08mi - 1:00(12:30/mi) 184/192bpm [2299b/mi] 18cal 4.8/8.93mph 19) 0.08mi - 30(6:21/mi) 181/186bpm [1151b/mi] 9cal 9.44/9.33mph 20) 0.04mi - 30(12:52/mi) 186/187bpm [2392b/mi] 9cal 4.67/9.46mph 21) 0.06mi - 30(8:28/mi) 185/189bpm [1565b/mi] 9cal 7.09/9.41mph 22) 0.05mi - 30(9:47/mi) 180/183bpm [1760b/mi] 9cal 6.14/9.46mph 23) 0.07mi - 30(7:36/mi) 179/182bpm [1361b/mi] 9cal 7.89/8.93mph 24) 0.03mi - 30(17:34/mi) 183/185bpm [3213b/mi] 9cal 3.42/9.12mph 25) 0.06mi - 30(8:27/mi) 183/185bpm [1546b/mi] 9cal 7.1/9.27mph 26) 0.04mi - 30(12:37/mi) 186/188bpm [2346b/mi] 9cal 4.76/9.54mph 27) 0.05mi - 30(11:04/mi) 186/188bpm [2057b/mi] 9cal 5.42/8.58mph 28) 0.06mi - 30(8:20/mi) 181/186bpm [1509b/mi] 9cal 7.2/8.79mph 29) 0.05mi - 30(11:03/mi) 180/182bpm [1989b/mi] 9cal 5.43/9.14mph 30) 0.06mi - 30(8:25/mi) 178/182bpm [1498b/mi] 9cal 7.13/9.18mph 31) 0.74mi - 8:18(11:13/mi) 175/183bpm [1964b/mi] 146cal 5.35/8.16mph Add a comment

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