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Les Croupiers RC

About Me
I got hooked on running after going along to Cardiff parkrun in 2008. Have been upping the training gradually and making steady progress since then. Like all distances but nothing beats the marathon! Show More...

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Recent Training
23rd Jan	General	6.1mi	44:20
22nd Jan	General	3.1mi	17:47
20th Jan	General	7.1mi	44:21
16th Jan	General	1.2mi	10:29
16th Jan	General	11.4mi	1:20:42

12 Month Benchmarks	Run
Mile	5:04
5k	17:15
5mi	29:33
10k	36:50
10mi	1:05:32
Half	1:27:38

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Buddies (12)

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+ 111 others

Best Times
Best WAVA

Dist	Races	PB	WB	2003	2004	2007	2008	2009	2010	2011	2012	2013	2014	2017	2018
400m	1	1:02 4:09/mi	69.65					1:02 69.65
800m	2	2:17 4:36/mi	73.80					2:20 72.22	2:17 73.80
1500m	1	4:24 4:43/mi	79.50								4:24 79.50
1mi	12	4:44 4:44/mi	82.32					4:59 74.63	4:55 75.82			4:48 78.55		4:53 79.20	4:44 82.32
3000m	3	9:19 5:00/mi	79.99						9:55 74.31		9:23 79.06	9:19 79.99
2mi	3	10:37 5:19/mi	74.69					11:12 70.43	10:40 74.12	10:37 74.69
3mi	6	16:04 5:21/mi	78.67					17:30 71.85	16:20 77.16	16:04 78.67	16:17 77.91
5km	111	15:58 5:08/mi	82.65				18:09 71.63	17:21 75.06	16:27 79.35	16:28 79.34	16:13 81.02	15:58 82.65
4mi	16	21:02 5:16/mi	80.77					23:03 72.74	21:57 76.56	21:37 77.97	21:27 78.86	21:02 80.77
5mi	6	27:45 5:33/mi	77.09					30:00 71.11	27:52 76.63	27:45 77.09	30:39 69.96
10km	25	33:37 5:25/mi	79.75	43:54 60.86		40:20 66.24	37:33 71.15	35:40 74.91	34:17 77.96	34:03 78.59	33:54 78.94	33:37 79.75
8mi	3	43:41 5:28/mi	79.51					48:26 71.70	45:17 76.69	43:41 79.51
10mi	5	55:06 5:31/mi	80.00				1:07:01 65.66	1:05:50 66.84	57:48 76.12		55:06 80.00
13.1mi	17	1:13:10 5:35/mi	80.20	1:37:42 59.76	1:39:57 58.41		1:28:05 66.28	1:17:13 75.61	1:14:54 77.95	1:13:24 79.54	1:13:36 79.41		1:13:10 80.20
20mi	1	2:00:54 6:03/mi	75.58							2:00:54 75.58
26.2mi	10	2:32:15 5:49/mi	81.16					2:54:41 70.38	2:41:40 76.05	2:35:31 79.07	2:33:32 80.17	2:33:15 80.45	2:32:15 81.16

2018		Result	WAVA	Distance
3 Nov	Big Fetch Mile - Cardiff		0.00	1mi
30 Jun	Night of Endurance 1 mile 2018 PB	4:44	82.32	1mi
2017		Result	WAVA	Distance
28 Oct	Big Fetch Mile - Cardiff SB	4:53	79.20	1mi
2014		Result	WAVA	Distance
26 Oct	BMW Frankfurt Marathon PB	2:32:15	81.16	26.2mi
28 Sep	Robin Hood Half Marathon PB	1:13:10	80.20	13.1mi
2013		Result	WAVA	Distance
6 Sep	Les Croupiers 1 Mile TT SB	4:48	78.55	1mi
31 Aug	Cardiff parkrun PB	15:58	82.65	5km
13 Aug	Rose Inn Series Race 4 PB	21:02	80.77	4mi
7 Aug	Summer Sizzler 5K	16:04	82.13	5km
20 Jul	Cardiff parkrun	16:19	80.87	5km
4 May	Cardiff parkrun	16:05	82.05	5km
3 May	Cardiff Summer Series 1 Mile	4:50	78.01	1mi
1 May	Welsh Masters 3000m PB	9:19	79.99	3000m
21 Apr	London Marathon SB	2:33:15	80.45	26.2mi
1 Apr	Easter Bunny 10K Yeovil PB	33:37	79.75	10km
23 Mar	Cardiff parkrun	16:40	78.83	5km
5 Jan	Cardiff parkrun	17:16	76.09	5km
2012		Result	WAVA	Distance
15 Dec	Cardiff parkrun	16:34	79.31	5km
1 Dec	Cardiff parkrun	16:16	80.77	5km
17 Nov	Cardiff parkrun	16:28	79.79	5km
10 Nov	Little Stoke parkrun 2	17:07	76.76	5km
14 Oct	Cardiff Half Marathon	1:15:24	77.52	13.1mi
30 Sep	Berlin Marathon SB	2:33:32	80.17	26.2mi
15 Sep	Poole parkun	16:22	80.28	5km
9 Sep	Lake Vyrnwy Half Marathon SB	1:13:36	79.41	13.1mi
2 Sep	Caernarfon 10k		0.00	10km
14 Aug	Rose Inn Series Race 4	21:32	78.55	4mi
1 Aug	Summer Sizzler 5K	16:29	79.71	5km
22 Jul	Sherwood Pines 10k	35:11	76.19	10km
21 Jul	Arrow Valley parkrun	16:44	78.52	5km
14 Jul	Gateshead parkrun	18:11	72.25	5km
10 Jul	Rose Inn Series Race 3	21:30	78.68	4mi
30 Jun	Cardiff parkrun SB	16:13	81.02	5km
29 Jun	Cardiff Summer Series 3 Miles SB	16:17	77.91	3mi
27 Jun	Welsh Masters League Newport 1500m PB	4:24	79.50	1500m
24 Jun	Les Croupiers Track Day 3000m SB	9:23	79.06	3000m
23 Jun	Cardiff Parkrun	16:25	80.03	5km
17 Jun	Llandudno 10 mile race PB	55:06	80.00	10mi
12 Jun	Rose Inn Series Race 2	21:38	78.19	4mi
4 Jun	Welsh 10000m Championships PB	33:47	79.35	10000m
2 Jun	Welsh 5000m Championships PB	16:08	81.44	5000m
30 May	Merthyr Mawr Lane 5K	16:31	79.55	5km
13 May	Porthkerry 5 SB	30:39	69.96	5mi
8 May	Rose Inn Series Race 1 SB	21:27	78.86	4mi
5 May	Brueton parkrun	16:47	78.28	5km
22 Apr	London Marathon	2:34:41	79.57	26.2mi
9 Apr	The Easter Bunny 10k SB	33:54	78.94	10km
25 Mar	Wilmslow Half Marathon	1:13:39	79.29	13.1mi
17 Mar	Cardiff parkrun	16:19	80.23	5km
2011		Result	WAVA	Distance
6 Nov	Tewkesbury AC Guy Fawkes 5 PB	27:45	77.09	5mi
16 Oct	Cardiff Half Marathon	1:16:19	76.52	13.1mi
2 Oct	South Bucks 10K	34:45	77.01	10km
25 Sep	Berlin Marathon SB	2:35:31	79.07	26.2mi
11 Sep	Cardiff 10k SB	34:03	78.59	10km
24 Aug	Summer Sizzler 5K	16:30	79.34	5km
14 Aug	Merthyr Police 10K	34:50	76.82	10km
9 Aug	Rose Inn Series Race 4	21:53	77.02	4mi
14 Jun	Rose Inn Series Race 2 SB	21:37	77.97	4mi
3 Jun	Self Transcendence 3 mile race PB	16:04	78.67	3mi
1 Jun	Merthyr Mawr Lane 5K	16:56	77.31	5km
18 May	SSAFA 5K Series Race 1	16:55	77.38	5km
13 May	Self Transcendence 2 mile race PB	10:37	74.69	2mi
10 May	Rose Inn Series Race 1	22:01	76.55	4mi
7 May	Bridgend 5K Incl Welsh Championships	17:10	76.26	5km
2 May	Cardiff Bay 5	28:06	76.13	5mi
17 Apr	London Marathon	2:41:47	76.01	26.2mi
20 Mar	San Domenico 20 PB	2:00:54	75.58	20mi
19 Mar	Cardiff 5K Parkrun SB	16:28	79.27	5km
6 Mar	Bath Half SB	1:13:24	79.54	13.1mi
27 Feb	Malta Marathon	2:52:45	71.17	26.2mi
19 Feb	Cardiff 5K parkrun	16:45	77.93	5km
13 Feb	Wokingham Half Marathon	1:14:15	78.63	13.1mi
30 Jan	Lliswerry 8 PB	43:41	79.51	8mi
22 Jan	Cardiff 5K Parkrun	16:31	79.03	5km
2010		Result	WAVA	Distance
19 Dec	Merthyr Mawr xmas pudding - NOW ON 16 JAN		0.00	10km
13 Nov	Cardiff 5K Parkrun	16:48	77.69	5km
7 Nov	Tewkesbury AC Guy Fawkes 5 SB	27:52	76.63	5mi
30 Oct	Cardiff 5K Parkrun	16:49	77.62	5km
24 Oct	Stroud Half Marathon SB	1:14:54	77.95	13.1mi
17 Oct	Cardiff Half Marathon		0.00	12.98mi
3 Oct	South Bucks 10K	35:14	75.86	10km
26 Sep	Swansea Bay 10k SB	34:17	77.96	10km
18 Sep	Cardiff 5K Parkrun	16:52	77.39	5km
12 Sep	Cardiff 10km	34:29	77.51	10km
28 Aug	Black Park parkrun	17:39	73.95	5km
25 Aug	Summer Sizzler 5K	16:48	77.69	5km
15 Aug	Merthyr Police 10K	35:04	76.22	10km
10 Aug	Rose Inn Series Race 4	21:59	76.44	4mi
1 Aug	Brecon 10	58:39	75.02	10mi
23 Jul	Self Transcendence 3 * 1 mile relay	5:01	74.31	1mi
21 Jul	SSAFA 5K Series Race 3 SB	16:27	79.35	5km
18 Jul	Sherwood Pines 10k	35:40	74.94	10km
14 Jul	Cosmeston Relays	16:00	78.77	3mi
9 Jul	Self Transcendence 4 Miles	22:01	76.33	4mi
4 Jul	Aberdare 10k		0.00	10km
26 Jun	Cardiff 5K Parkrun	16:39	78.39	5km
8 Jun	Rose Inn Series Race 2 SB	21:57	76.56	4mi
5 Jun	Swindon parkrun	17:31	74.51	5km
4 Jun	Self Transcendence 3 Miles SB	16:20	77.16	3mi
2 Jun	Les Croupiers Track Night 1 Mile SB	4:55	75.82	1mi
29 May	Cardiff 5K Parkrun	17:21	75.23	5km
19 May	SSAFA 5K Series Race 1	17:06	76.33	5km
14 May	Self Transcendence 2 Miles SB	10:40	74.12	2mi
11 May	Rose Inn Series Race 1	22:08	75.93	4mi
5 May	Welsh Masters Track and Field May 3000 Metres SB	9:55	74.31	3000m
5 May	Welsh Masters Track and Field May 800 Metres PB	2:17	73.80	800m
3 May	Cardiff Bay 5	28:34	74.75	5mi
1 May	Cardiff 5K parkrun	17:33	74.37	5km
25 Apr	London Marathon SB	2:41:40	76.05	26.2mi
10 Apr	Cardiff 5K Parkrun	16:45	77.93	5km
3 Apr	black park park run	17:42	73.57	5km
2 Apr	Maidenhead Easter 10 SB	57:48	76.12	10mi
27 Mar	Cardiff 5K Parkrun	17:19	75.20	5km
13 Mar	Cardiff 5K Parkrun	16:50	77.36	5km
7 Mar	Marato de Barcelona	2:57:02	69.45	26.2mi
6 Mar	black park park run	17:27	74.63	5km
27 Feb	Cardiff 5K Parkrun	17:17	75.35	5km
21 Feb	Wokingham Half Marathon	1:15:08	77.71	13.1mi
13 Feb	Cardiff parkrun	17:13	75.64	5km
31 Jan	Lliswerry 8 SB	45:17	76.69	8mi
23 Jan	Cardiff 5K Parkrun	17:26	74.70	5km
16 Jan	Cardiff 5K Parkrun	17:29	74.48	5km
2009		Result	WAVA	Distance
26 Dec	black park park run	18:56	68.78	5km
25 Dec	Bushy Parkrun	17:57	72.55	5km
19 Dec	Cardiff parkrun	17:55	72.68	5km
6 Dec	Edwinstowe Christmas 10K	38:26	69.51	10km
28 Nov	Cardiff 5K Parkrun	17:43	73.50	5km
21 Nov	Black Park Parkrun	18:16	71.29	5km
14 Nov	Cardiff 5K Parkrun	18:15	71.36	5km
7 Nov	Cardiff 5K Parkrun	18:33	70.20	5km
24 Oct	Cardiff 5K Parkrun	17:39	73.78	5km
18 Oct	Cardiff Half Marathon SB	1:17:13	75.61	13.1mi
11 Oct	Gwent League XC - Bridgend Senior Men /	38:38	69.15	10km
10 Oct	Cardiff 5K Parkrun	17:45	73.37	5km
26 Sep	Fetch London Mile - part 5 SB	4:59	74.63	1mi
26 Sep	Black Park 5km parkrun	17:54	72.75	5km
19 Sep	Cardiff 5K Parkrun SB	17:21	75.06	5km
16 Sep	San Domenico 1 mile TT	5:01	74.14	1mi
13 Sep	Robin Hood Half Marathon	1:20:08	72.86	13.1mi
6 Sep	Cardiff 10K SB	35:40	74.91	10km
29 Aug	Black Park Parkrun	17:53	72.82	5km
23 Aug	Merthyr Police 10K Road Race	36:56	72.34	10km
22 Aug	Cardiff parkrun	17:34	74.13	5km
19 Aug	Welsh Masters Track and Field August 800M SB	2:20	72.22	800m
19 Aug	Welsh Masters Track and Field August 400M PB	1:02	69.65	400m
15 Aug	Cardiff 5K Parkrun	17:43	73.50	5km
11 Aug	Rose Inn Series Race 4	23:13	72.22	4mi
8 Aug	Cardiff parkrun	17:58	72.48	5km
7 Aug	Self Transcendence 3 By 1 Relay	5:15	70.84	1mi
1 Aug	Cardiff 5K Parkrun	18:00	72.35	5km
26 Jul	Cardiff Bay 5 SB	30:00	71.11	5mi
25 Jul	Cardiff parkrun	18:12	71.55	5km
22 Jul	SSAFA 5K Series Race 3	17:58	72.48	5km
15 Jul	Cosmeston Relays	17:13	73.04	3mi
11 Jul	Cardiff 5K Parkrun	18:44	69.51	5km
10 Jul	Self Transcendence 4 Miles	23:50	70.35	4mi
4 Jul	Bushy Parkrun	18:41	69.70	5km
28 Jun	Mansfield Half Marathon	1:26:52	67.21	13.1mi
27 Jun	Cardiff 5K Parkrun	18:17	71.23	5km
20 Jun	Cardiff 5K Parkrun	17:51	72.95	5km
13 Jun	Bedfont Parkrun	18:31	70.33	5km
9 Jun	Rose Inn Series Race 2	23:12	72.27	4mi
5 Jun	Self Transcendence 3 Miles SB	17:30	71.85	3mi
31 May	Rack Raid Stage 6	1:27:37	63.93	12.6mi
30 May	Bedfont parkrun	19:03	68.36	5km
23 May	Cardiff 5K Parkrun	18:13	71.49	5km
20 May	SSAFA Series Race 1	17:34	74.13	5km
16 May	Cardiff 5K Parkrun	18:07	71.88	5km
15 May	Self Transcendence 2 Miles SB	11:12	70.43	2mi
12 May	Rose Inn Series Race 1 SB	23:03	72.74	4mi
9 May	Cardiff 5K Parkrun	17:57	72.55	5km
6 May	San Domenico 1 mile TT	5:07	72.69	1mi
3 May	Sutton 10k	38:15	69.85	10km
2 May	Bushy Parkrun	18:01	72.28	5km
25 Apr	Cardiff parkrun	17:57	72.55	5km
18 Apr	Cardiff 5K Parkrun	18:06	71.95	5km
8 Apr	San Domenico 1 mile TT	5:06	72.81	1mi
5 Apr	Welsh Road Relay Championships	18:18	71.04	5km
4 Apr	Cardiff 5K Parkrun	18:07	71.76	5km
28 Mar	Cardiff 5K Parkrun	17:59	72.29	5km
22 Mar	Wimbledon 10K	38:16	69.82	10km
21 Mar	Bushy Parkrun	17:54	72.63	5km
14 Mar	Cardiff 5K Parkrun	17:59	72.29	5km
1 Mar	Marato de Barcelona SB	2:54:41	70.38	26.2mi
22 Feb	Pontypridd Reverse 10 SB	1:05:50	66.84	10mi
21 Feb	Cardiff 5K Parkrun	18:07	71.76	5km
15 Feb	Dorney Lake 10K	38:48	68.86	10km
14 Feb	Bushy Parkrun	17:40	73.59	5km
1 Feb	Watford Half Marathon	1:22:36	70.68	13.1mi
31 Jan	Cardiff 5K Parkrun	17:49	72.97	5km
25 Jan	Lliswerry 8 SB	48:26	71.70	8mi
24 Jan	Cardiff 5K Parkrun	17:46	73.17	5km
17 Jan	Cardiff 5K Parkrun	18:04	71.96	5km
11 Jan	Richard Burton 10k	38:47	68.89	10km
10 Jan	Welsh Fetch Mile	5:07	72.57	1mi
3 Jan	Cardiff 5K Parkrun	18:05	71.89	5km
2008		Result	WAVA	Distance
28 Dec	Millennium Runs On 10K SB	37:33	71.15	10km
20 Dec	Cardiff 5K Parkrun SB	18:09	71.63	5km
7 Dec	Edwinstowe Christmas 10k	38:47	68.89	10km
6 Dec	Cardiff 5K Parkrun	18:12	71.43	5km
29 Nov	Cardiff 5K Parkrun	18:37	69.83	5km
22 Nov	Cardiff 5K Parkrun	18:16	71.17	5km
15 Nov	Cardiff 5K Parkrun	18:31	70.21	5km
8 Nov	Cardiff 5K Parkrun	18:29	70.33	5km
25 Oct	Cardiff 5K Parkrun	18:36	69.89	5km
19 Oct	Cardiff Half Marathon SB	1:28:05	66.28	13.1mi
4 Oct	Cardiff 5K Parkrun	19:41	66.05	5km
27 Sep	Cardiff 5K Parkrun	19:18	67.36	5km
23 Aug	Cardiff 5K Parkrun	18:21	70.85	5km
17 Aug	Burnham Beeches Half Marathon	1:30:09	64.76	13.1mi
9 Aug	Cardiff 5K Parkrun	18:30	70.27	5km
3 Aug	Brecon 10 SB	1:07:01	65.66	10mi
2 Aug	Cardiff 5K Parkrun	18:27	70.46	5km
27 Jul	BUPA Great Wales Run	39:01	68.48	10km
19 Jul	Cardiff 5K Parkrun	18:43	69.46	5km
12 Jul	Cardiff 5K Parkrun	18:34	70.02	5km
5 Jul	Cardiff 5K Parkrun	19:02	68.30	5km
21 Jun	Cardiff 5K Parkrun	18:47	69.21	5km
14 Jun	Cardiff 5K Parkrun	18:47	69.21	5km
7 Jun	Cardiff 5K Parkrun	18:53	68.85	5km
31 May	Cardiff 5K Parkrun	19:07	68.00	5km
24 May	Cardiff 5K Parkrun	19:32	66.55	5km
17 May	Cardiff 5K Parkrun	19:38	66.22	5km
10 May	Cardiff 5K Parkrun	19:43	65.94	5km
2007		Result	WAVA	Distance
9 Sep	Cardiff 10K SB	40:20	66.24	10km
2004		Result	WAVA	Distance
3 Oct	Cardiff Half Marathon SB	1:39:57	58.41	13.1mi
2003		Result	WAVA	Distance
28 Sep	Cardiff Half Marathon SB	1:37:42	59.76	13.1mi
14 Sep	Cardiff 10k SB	43:54	60.86	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
2022	72	0	0	0	0	0	0	0	0	0	0	0	72
2021	0	0	0	0	0	0	5	0	0	0	0	0	5
2021	79	115	111	114	107	143	123	128	146	153	98	78	1395
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2020	115	111	132	111	129	148	170	182	149	126	78	73	1523
2019	88	101	91	133	171	110	142	142	149	145	129	87	1488
2019	0	0	0	0	0	58	0	0	0	0	0	0	58
2018	136	126	96	164	187	181	196	203	193	146	103	59	1789
2017	141	107	135	135	177	98	188	288	163	112	106	79	1729
2016	0	0	0	0	0	0	0	0	0	0	0	79	79
2014	101	57	226	292	233	243	170	486	414	324	0	0	2546
2013	253	434	511	296	284	227	247	213	169	143	0	17	2793
2012	192	449	467	264	277	268	274	480	316	189	229	132	3537
2011	399	342	406	195	269	127	285	385	266	196	201	163	3236
2010	312	322	360	248	299	232	247	232	252	162	197	255	3116
2009	210	152	180	136	183	158	162	261	227	126	178	223	2194
2008	0	0	0	0	0	0	0	0	0	0	0	201	201

Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4
-	3.1mi, 17:57 Run - General Split Summary === 1) 1km - 3:29(3:29/km) 68cal 17.22/17.84kmph 2) 1km - 3:31(3:31/km) 80cal 17.02/18.81kmph 3) 1km - 3:40(3:40/km) 79cal 16.35/17.4kmph 4) 1km - 3:47(3:47/km) 81cal 15.89/18.14kmph 5) 1km - 3:28(3:28/km) 76cal 17.33/18.41kmph 6) 0.01km - 1(3:31/km) 17.07/18.41kmph Add a comment 1.1mi, 8:25 Run - General Split Summary === 1) 1km - 4:54(4:54/km) 78cal 12.24/13.84kmph 2) 0.76km - 3:31(4:38/km) 63cal 12.96/14.11kmph Add a comment	2.8mi, 19:02 Run - General Split Summary === 1) 1.84km - 8:40(4:42/km) 150cal 12.77/13.74kmph 2) 0.27km - 1:00(3:40/km) 21cal 16.4/16.69kmph 3) 0.24km - 1:00(4:11/km) 20cal 14.32/16.33kmph 4) 0.27km - 1:00(3:42/km) 21cal 16.24/17.23kmph 5) 0.25km - 1:00(3:59/km) 21cal 15.08/17.27kmph 6) 0.28km - 1:00(3:38/km) 22cal 16.52/16.96kmph 7) 0.25km - 1:00(4:01/km) 21cal 14.97/16.69kmph 8) 0.28km - 1:00(3:33/km) 22cal 16.89/17kmph 9) 0.23km - 1:00(4:26/km) 20cal 13.55/17.06kmph 10) 0.27km - 1:00(3:45/km) 19cal 16.03/16.69kmph 11) 0.25km - 1:00(3:59/km) 17cal 15.09/14.81kmph 12) 0.08km - 22(4:56/km) 6cal 12.15/14.24kmph Add a comment	6.3mi, 43:02 Run - General Split Summary === 1) 1km - 4:40(4:40/km) 80cal 12.84/14.38kmph 2) 1km - 4:19(4:19/km) 81cal 13.9/14.51kmph 3) 1km - 4:19(4:19/km) 81cal 13.91/14.88kmph 4) 1km - 4:21(4:21/km) 82cal 13.8/14.54kmph 5) 1km - 4:08(4:08/km) 77cal 14.52/15.52kmph 6) 1km - 4:11(4:11/km) 78cal 14.32/15.96kmph 7) 1km - 4:06(4:06/km) 78cal 14.61/15.99kmph 8) 1km - 4:17(4:17/km) 75cal 14.01/16.56kmph 9) 1km - 4:16(4:16/km) 82cal 14.08/15.48kmph 10) 1km - 4:08(4:08/km) 80cal 14.54/15.22kmph 11) 0.07km - 16(3:47/km) 5cal 15.85/15.25kmph Add a comment	1.2mi, 10:32 Run - General Split Summary === 1) 1km - 5:39(5:39/km) 81cal 10.63/14.18kmph 2) 0.91km - 4:53(5:22/km) 72cal 11.17/12.56kmph Add a comment	2.5mi, 18:15 Run - General Split Summary === 1) 1km - 4:41(4:41/km) 79cal 12.83/14.28kmph 2) 1km - 4:25(4:25/km) 78cal 13.6/14.85kmph 3) 1km - 4:30(4:30/km) 78cal 13.31/14.08kmph 4) 1km - 4:38(4:38/km) 80cal 12.95/14.88kmph 5) 0.01km - 2(4:26/km) 13.53/13.3kmph Add a comment 2.5mi, 17:49 Run - General Split Summary === 1) 1km - 4:47(4:47/km) 76cal 12.54/14.51kmph 2) 1km - 4:15(4:15/km) 83cal 14.12/15.45kmph 3) 1km - 4:21(4:21/km) 78cal 13.81/16.02kmph 4) 1km - 4:15(4:15/km) 82cal 14.13/14.91kmph 5) 0.04km - 12(4:28/km) 3cal 13.43/13.67kmph Add a comment	3.4mi, 21:52 Run - General Split Summary === 1) 0.16km - 54(5:43/km) 12cal 10.51/12.5kmph 2) 0.27km - 1:00(3:44/km) 21cal 16.06/16.36kmph 3) 0.22km - 1:00(4:38/km) 17cal 12.97/15.42kmph 4) 0.26km - 1:00(3:54/km) 20cal 15.41/15.96kmph 5) 0.23km - 1:00(4:20/km) 19cal 13.83/16.02kmph 6) 0.27km - 1:00(3:44/km) 20cal 16.05/16.23kmph 7) 0.23km - 1:00(4:20/km) 19cal 13.82/16.26kmph 8) 0.27km - 1:00(3:46/km) 20cal 15.96/16.16kmph 9) 0.23km - 1:00(4:17/km) 19cal 14.01/16.23kmph 10) 0.27km - 1:00(3:42/km) 20cal 16.19/16.29kmph 11) 0.22km - 1:00(4:32/km) 18cal 13.23/15.89kmph 12) 0.26km - 1:00(3:50/km) 20cal 15.66/16.33kmph 13) 0.23km - 1:00(4:16/km) 19cal 14.05/16.16kmph 14) 0.27km - 1:00(3:45/km) 20cal 16.02/16.53kmph 15) 0.23km - 1:00(4:26/km) 19cal 13.53/16.29kmph 16) 0.28km - 1:00(3:33/km) 21cal 16.89/17.16kmph 17) 0.24km - 1:00(4:11/km) 20cal 14.34/17.2kmph 18) 0.28km - 1:00(3:32/km) 22cal 16.96/17.3kmph 19) 0.25km - 1:00(3:59/km) 20cal 15.08/17.2kmph 20) 0.29km - 1:00(3:29/km) 21cal 17.19/17.33kmph 21) 0.22km - 1:00(4:39/km) 18cal 12.92/17.2kmph 22) 0.27km - 58(3:35/km) 19cal 16.75/16.73kmph Add a comment
Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11
5.7mi, 40:51 Run - General Split Summary === 1) 1km - 4:49(4:49/km) 77cal 12.44/14.54kmph 2) 1km - 4:29(4:29/km) 81cal 13.36/13.91kmph 3) 1km - 4:16(4:16/km) 81cal 14.08/15.15kmph 4) 1km - 4:22(4:22/km) 82cal 13.72/15.12kmph 5) 1km - 4:35(4:35/km) 78cal 13.11/15.32kmph 6) 1km - 4:36(4:36/km) 78cal 13.06/14.48kmph 7) 1km - 4:20(4:20/km) 81cal 13.84/16.36kmph 8) 1km - 4:37(4:37/km) 83cal 13.01/14.85kmph 9) 1km - 4:14(4:14/km) 79cal 14.16/16.16kmph 10) 0.13km - 33(4:16/km) 10cal 14.05/14.71kmph Add a comment	-	-	3.1mi, 18:05 Run - General Split Summary === 1) 1km - 3:40(3:40/km) 84cal 16.35/20.76kmph 2) 1km - 3:37(3:37/km) 81cal 16.59/19.48kmph 3) 1km - 3:40(3:40/km) 80cal 16.37/17.7kmph 4) 1km - 3:44(3:44/km) 82cal 16.08/17.7kmph 5) 0.95km - 3:24(3:34/km) 78cal 16.81/18.54kmph Add a comment	8.8mi, 1:01:46 Run - General Split Summary === 1) 1km - 4:36(4:36/km) 78cal 13.05/14.18kmph 2) 1km - 4:27(4:27/km) 82cal 13.48/14.44kmph 3) 1km - 4:14(4:14/km) 79cal 14.18/14.71kmph 4) 1km - 4:22(4:22/km) 77cal 13.72/14.48kmph 5) 1km - 4:21(4:21/km) 79cal 13.78/15.62kmph 6) 1km - 4:25(4:25/km) 78cal 13.58/14.44kmph 7) 1km - 4:17(4:17/km) 79cal 14.03/15.08kmph 8) 1km - 4:20(4:20/km) 82cal 13.84/14.98kmph 9) 1km - 4:22(4:22/km) 81cal 13.73/15.05kmph 10) 1km - 4:27(4:27/km) 82cal 13.49/14.51kmph 11) 1km - 4:11(4:11/km) 77cal 14.36/16.16kmph 12) 1km - 4:13(4:13/km) 78cal 14.21/16.66kmph 13) 1km - 4:21(4:21/km) 84cal 13.78/15.96kmph 14) 1km - 4:31(4:31/km) 76cal 13.31/14.81kmph 15) 0.15km - 39(4:21/km) 11cal 13.78/14.91kmph Add a comment	-	-
Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18
-	7mi, 44:35 Run - General Split Summary === 1) 0.52km - 2:35(4:57/km) 138/161bpm [682b/km] 34cal 12.14/13.74kmph 2) 0.53km - 1:49(3:27/km) 103/147bpm [355b/km] 9cal 17.41/18.41kmph 3) 0.54km - 2:26(4:32/km) 119/137bpm [539b/km] 26cal 13.25/17.13kmph 4) 0.53km - 1:49(3:25/km) 136/145bpm [465b/km] 9cal 17.56/18.81kmph 5) 0.54km - 2:22(4:23/km) 150/165bpm [657b/km] 28cal 13.71/16.79kmph 6) 0.54km - 1:51(3:26/km) 146/164bpm [502b/km] 17cal 17.43/18.71kmph 7) 0.54km - 2:23(4:24/km) 138/152bpm [606b/km] 26cal 13.66/16.66kmph 8) 0.53km - 1:49(3:23/km) 148/156bpm [501b/km] 22cal 17.72/18.91kmph 9) 0.55km - 2:22(4:20/km) 140/156bpm [606b/km] 27cal 13.86/16.76kmph 10) 0.53km - 1:48(3:23/km) 149/157bpm [505b/km] 22cal 17.69/18.68kmph 11) 0.55km - 2:22(4:21/km) 142/157bpm [618b/km] 28cal 13.8/17.37kmph 12) 0.53km - 1:49(3:26/km) 149/157bpm [511b/km] 22cal 17.48/18.31kmph 13) 0.55km - 2:22(4:21/km) 142/157bpm [617b/km] 28cal 13.8/17.16kmph 14) 0.53km - 1:49(3:24/km) 150/159bpm [509b/km] 22cal 17.68/18.61kmph 15) 0.53km - 2:24(4:34/km) 144/160bpm [657b/km] 28cal 13.14/17.1kmph 16) 0.53km - 1:47(3:22/km) 152/159bpm [513b/km] 22cal 17.79/18.54kmph 17) 0.53km - 2:23(4:30/km) 144/159bpm [648b/km] 28cal 13.32/17.47kmph 18) 0.53km - 1:50(3:30/km) 152/159bpm [533b/km] 23cal 17.11/17.97kmph 19) 0.53km - 2:26(4:35/km) 142/158bpm [650b/km] 27cal 13.11/16.76kmph 20) 0.53km - 1:45(3:19/km) 153/162bpm [507b/km] 21cal 18.12/18.31kmph 21) 0.53km - 2:23(4:29/km) 145/161bpm [649b/km] 28cal 13.4/17.94kmph Add a comment	-	3.1mi, 17:41 Run - General Split Summary === 1) 5.04km - 17:41(3:31/km) 149/178bpm [523b/km] 298cal 17.1/20.79kmph Add a comment	1.2mi, 10:29 Run - General Split Summary === 1) 1.91km - 10:29(5:29/km) 115/126bpm [632b/km] 126cal 10.93/13.94kmph Add a comment 11.4mi, 1:20:42 Run - General Split Summary === 1) 18.28km - 1:20:42(4:25/km) 134/171bpm [592b/km] 942cal 13.59/16.93kmph Add a comment	-	-
Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24	Tue 25th Jan Jan 25
-	7.1mi, 44:21 Run - General Split Summary === 1) 0.52km - 2:31(4:53/km) 67/79bpm [327b/km] 37cal 12.3/13.91kmph 2) 0.53km - 1:50(3:27/km) 161/179bpm [556b/km] 29cal 17.38/19.79kmph 3) 0.54km - 2:25(4:27/km) 159/181bpm [707b/km] 40cal 13.49/16.56kmph 4) 0.54km - 1:46(3:16/km) 142/157bpm [463b/km] 22cal 18.41/19.52kmph 5) 0.54km - 2:23(4:26/km) 156/166bpm [691b/km] 38cal 13.54/17.6kmph 6) 0.54km - 1:48(3:20/km) 172/180bpm [572b/km] 34cal 18.04/19.55kmph 7) 0.54km - 2:22(4:23/km) 164/175bpm [719b/km] 42cal 13.68/17.67kmph 8) 0.55km - 1:44(3:09/km) 174/185bpm [549b/km] 31cal 19.02/21.16kmph 9) 0.54km - 2:20(4:20/km) 138/165bpm [598b/km] 34cal 13.85/17.4kmph 10) 0.55km - 1:49(3:19/km) 144/152bpm [477b/km] 28cal 18.13/20.09kmph 11) 0.54km - 2:24(4:26/km) 135/152bpm [600b/km] 34cal 13.51/16.93kmph 12) 0.54km - 1:48(3:19/km) 144/154bpm [478b/km] 28cal 18.07/19.01kmph 13) 0.55km - 2:22(4:19/km) 138/154bpm [596b/km] 35cal 13.9/17.5kmph 14) 0.56km - 1:49(3:16/km) 145/154bpm [474b/km] 28cal 18.36/19.72kmph 15) 0.54km - 2:22(4:21/km) 139/154bpm [604b/km] 34cal 13.81/17.77kmph 16) 0.54km - 1:50(3:22/km) 145/153bpm [489b/km] 28cal 17.79/18.44kmph 17) 0.54km - 2:23(4:26/km) 139/154bpm [616b/km] 33cal 13.54/17.57kmph 18) 0.54km - 1:48(3:19/km) 146/153bpm [485b/km] 28cal 18.07/18.85kmph 19) 0.54km - 2:27(4:32/km) 138/154bpm [626b/km] 34cal 13.22/17.84kmph 20) 0.54km - 1:46(3:19/km) 147/156bpm [487b/km] 27cal 18.13/19.01kmph 21) 0.54km - 2:23(4:25/km) 139/156bpm [615b/km] 33cal 13.57/18.78kmph Add a comment	-	3.1mi, 17:47 Run - General Split Summary === 1) 4.94km - 17:47(3:36/km) 145/175bpm [522b/km] 331cal 16.66/18.44kmph Add a comment	6.1mi, 44:20 Run - General Split Summary === 1) 9.73km - 44:20(4:33/km) 121/168bpm [551b/km] 555cal 13.17/14.98kmph Add a comment	-	-