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Races
80 -
Miles
18134 -
Miles
58 -
Miles
625 -
5k
19:22 -
5M
31:47 -
10k
40:10 -
10M
1:08:46 -
Half
1:26:13 -
20M
2:21:21 -
Mara
3:07:27
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Recent Training | |||
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15th Apr
|
Run-Walk | 3.6 | 35:20 |
13th Apr
|
General | 3.1 | 30:23 |
11th Apr
|
Run-Walk | 2.8 | 25:55 |
8th Apr
|
General | 2.1 | 21:04 |
7th Apr
|
Run-Walk | 2.0 | 20:05 |
12 Month Benchmarks | Run |
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Mile | 2:24 |
5k | 22:57 |
5mi | 37:19 |
10k | 48:57 |
10mi | 1:19:59 |
Half | 1:45:03 |
Mara | 3:34:04 |
Recent Pictures | |
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No pictures shared |
Recent Threads |
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This user has not joined in with any threads recently |
Followers (1) |
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Badges Collected | See available badges |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2016 | 2017 | 2018 | 2019 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
3.1mi | 1 | 22:36
7:17/mi
|
0.00 | 22:36 | ||||||||||
5km | 24 | 19:22
6:14/mi
|
0.00 | 21:37 | 19:41 | 19:40 | 19:22 | 20:44 | 21:07 | 21:01 | 20:28 | 20:38 | ||
4mi | 1 | 26:18
6:35/mi
|
0.00 | 26:18 | ||||||||||
4.1mi | 4 | 26:31
6:28/mi
|
0.00 | 26:57 | 26:54 | 26:31 | 29:21 | |||||||
5mi | 5 | 31:47
6:21/mi
|
0.00 | 31:47 | 32:37 | 38:03 | 38:25 | 38:05 | ||||||
5.1mi | 1 | 37:21
7:19/mi
|
0.00 | 37:21 | ||||||||||
5.6mi | 2 | 38:44
6:55/mi
|
0.00 | 41:59 | 38:44 | |||||||||
10km | 9 | 40:10
6:28/mi
|
0.00 | 44:12 | 40:10 | 40:23 | 40:42 | 44:13 | ||||||
10mi | 3 | 1:08:46
6:53/mi
|
0.00 | 1:08:46 | 1:12:54 | |||||||||
10.8mi | 1 | 1:15:16
6:58/mi
|
0.00 | 1:15:16 | ||||||||||
11.2mi | 2 | 1:18:35
7:01/mi
|
0.00 | 1:18:35 | 1:19:11 | |||||||||
13.1mi | 16 | 1:26:13
6:35/mi
|
0.00 | 1:40:59 | 1:31:54 | 1:28:47 | 1:26:13 | 1:27:14 | 1:29:18 | 1:29:33 | 1:43:57 | 1:34:17 | 1:32:47 | 1:34:57 |
20mi | 1 | 2:21:21
7:04/mi
|
0.00 | 2:21:21 | ||||||||||
26.2mi | 10 | 3:07:27
7:09/mi
|
0.00 | 3:57:53 | 3:13:58 | 3:12:57 | 3:07:27 | 3:08:55 | 3:09:47 | 3:10:56 | 4:02:46 | 4:30:05 | 3:22:42 |
2020 | Result | WAVA | Distance | |
---|---|---|---|---|
12 Jan | west glam x/c tata steel margam | 0.00 | 5.6mi | |
2019 | Result | WAVA | Distance | |
6 Jul | Gnoll parkrun | 21:18 | 77.52 | 5km |
2 Jul | Port Talbot Harriers Time Trial | 20:38 | 80.03 | 5km |
23 Jun | JCP Swansea Half Marathon | 1:34:57 | 78.11 | 13.1mi |
9 Jun | Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates | 1:15:16 | 80.30 | 10.8mi |
5 Jun | aberavon 5k | 21:05 | 78.32 | 5km |
26 May | Tonmawr Hilly5 | 38:05 | 71.36 | 5mi |
18 May | Swansea Bay parkrun | 21:29 | 76.86 | 5km |
11 May | Swansea Bay parkrun | 21:05 | 78.32 | 5km |
28 Apr | London Marathon | 3:22:42 | 77.05 | 26.2mi |
3 Mar | Admiral City of Newport Half Marathon | 1:36:48 | 76.62 | 13.1mi |
13 Jan | west glam x/c tata steel margam | 38:44 | 79.23 | 5.6mi |
2018 | Result | WAVA | Distance | |
4 Nov | Richard Burton 10K | 44:19 | 76.11 | 10km |
7 Oct | Cardiff Half Marathon | 1:32:47 | 79.15 | 13.1mi |
22 Sep | Swansea Bay parkrun | 20:28 | 80.00 | 5km |
8 Sep | Porthcawl parkrun | 21:03 | 77.78 | 5km |
21 Jul | Maesteg parkrun | 21:59 | 74.48 | 5km |
8 Jul | Ammanford 10k | 44:13 | 76.28 | 10km |
24 Jun | Swansea Half Marathon | 1:35:27 | 76.94 | 13.1mi |
10 Jun | Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates | 1:19:11 | 78.40 | 11.2mi |
2 Jun | Swansea Bay parkrun | 21:23 | 76.57 | 5km |
24 Feb | Swansea Bay parkrun | 23:06 | 70.88 | 5km |
2017 | Result | WAVA | Distance | |
14 Oct | Swansea Bay parkrun | 21:01 | 77.25 | 5km |
13 Aug | Port Talbot Half Marathon | 0.00 | 13.1mi | |
25 Jun | Swansea Half Marathon | 1:34:17 | 77.13 | 13.1mi |
14 May | Cwm Ogwr 5 mile | 38:25 | 69.46 | 5mi |
13 May | Porthcawl parkrun | 22:51 | 71.05 | 5km |
23 Apr | London Marathon | 4:30:05 | 56.71 | 26.2mi |
5 Mar | Newport Half Marathon | 1:36:05 | 75.69 | 13.1mi |
4 Feb | Swansea ParkRun | 22:11 | 73.19 | 5km |
7 Jan | Gnoll parkrun | 22:03 | 73.63 | 5km |
1 Jan | The Prince of Wales Kenfig - New Year's Day Fun Run | 26:18 | 79.48 | 4mi |
2016 | Result | WAVA | Distance | |
28 Dec | PTHarriers Handicap 5k | 21:07 | 76.88 | 5km |
15 Oct | Swansea Parkrun | 22:12 | 72.52 | 5km |
3 Sep | Porthcawl parkrun | 21:24 | 75.24 | 5km |
21 Aug | Port Talbot Half Marathon | 1:43:57 | 69.29 | 13.1mi |
5 Jun | Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates | 1:18:35 | 77.50 | 11.2mi |
15 May | Cwm Ogwr 5 mile | 38:03 | 69.50 | 5mi |
24 Apr | London Marathon | 4:02:46 | 62.48 | 26.2mi |
26 Mar | IAAF World Half Marathon Championships | 1:44:01 | 69.24 | 13.1mi |
10 Jan | West Glamorgan XC - Reservoir | 41:59 | 71.07 | 5.6mi |
9 Jan | A run to remember Dan Tomlinson (as part of Gnoll Parkrun) | 22:36 | 71.08 | 3.1mi |
1 Jan | Prince of Wales | 29:21 | 73.89 | 4.1mi |
2014 | Result | WAVA | Distance | |
4 Oct | Porthcawl parkrun | 20:44 | 76.39 | 5km |
30 Aug | Porthcawl parkrun | 20:48 | 76.14 | 5km |
13 Apr | London Marathon | 3:10:56 | 77.95 | 26.2mi |
2 Mar | Llanelli Waterside Half Marathon | 1:29:33 | 78.92 | 13.1mi |
12 Jan | West Glamorgan League - Corus Lake | 37:21 | 70.95 | 5.1mi |
2013 | Result | WAVA | Distance | |
21 Dec | Porthcawl Parkrun | 20:05 | 78.86 | 5km |
3 Nov | Richard Burton Heritage 10k | 40:42 | 79.14 | 10km |
6 Oct | Cardiff Half Marathon | 1:29:18 | 78.40 | 13.1mi |
22 Sep | Swansea Bay 10K | 40:52 | 78.81 | 10km |
21 Apr | London Marathon | 3:09:47 | 77.69 | 26.2mi |
3 Mar | Llanelli Waterside Half Marathon | 1:30:44 | 77.16 | 13.1mi |
5 Jan | Cardiff parkrun | 19:22 | 81.11 | 5km |
1 Jan | kenfig 4.1m | 26:31 | 79.64 | 4.1mi |
2012 | Result | WAVA | Distance | |
22 Apr | London Marathon | 3:08:55 | 77.32 | 26.2mi |
4 Mar | Llanelli Waterside Half Marathon | 1:27:14 | 79.51 | 13.1mi |
12 Feb | Bramley 20 | 2:21:21 | 76.80 | 20mi |
2 Jan | Old Father Time 5 Mile | 32:37 | 78.28 | 5mi |
1 Jan | Kenfig 4.1 | 26:54 | 77.83 | 4.1mi |
2011 | Result | WAVA | Distance | |
20 Nov | Llanelli Sospan MT 10 | 1:12:54 | 71.22 | 10mi |
31 Jul | Magor Marsh 10k | 40:23 | 78.35 | 10km |
25 Jun | Cardiff 5K Parkrun | 19:40 | 78.60 | 5km |
17 Apr | London Marathon | 3:07:27 | 77.21 | 26.2mi |
6 Mar | Llanelli Waterside Half Marathon | 1:26:13 | 79.71 | 13.1mi |
23 Jan | West Glam XC Corus Lake 5m | 31:47 | 79.64 | 5mi |
1 Jan | kenfig 4.1m | 26:57 | 77.02 | 4.1mi |
2010 | Result | WAVA | Distance | |
21 Nov | MT10 | 1:14:39 | 68.92 | 10mi |
31 May | MBNA Chester Marathon | 3:12:57 | 74.34 | 26.2mi |
7 Mar | Llanelli Waterside Half Marathon | 1:28:47 | 76.71 | 13.1mi |
2009 | Result | WAVA | Distance | |
21 Jun | Llanelli Waterside 10k | 40:10 | 77.40 | 10km |
9 Jun | Swansea Bay 5k Series 1 | 19:41 | 77.30 | 5km |
10 May | Sorbrook Challenge 10K | 45:32 | 68.27 | 10km |
26 Apr | London Marathon | 3:13:58 | 73.28 | 26.2mi |
12 Apr | Teifi 10 | 1:08:46 | 74.15 | 10mi |
8 Mar | Llanelli Waterside Half Marathon | 1:31:54 | 73.44 | 13.1mi |
11 Jan | Richard Burton 10k | 42:35 | 73.00 | 10km |
2008 | Result | WAVA | Distance | |
13 Jul | ammanford 10k | 44:12 | 69.73 | 10km |
10 Jun | Swanseabay 5k | 21:37 | 69.84 | 5km |
13 Apr | London Marathon | 3:57:53 | 59.22 | 26.2mi |
2 Mar | Llanelli Waterside Half Marathon | 1:40:59 | 66.24 | 13.1mi |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 0 | 5 | 55 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2021 | 35 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 48 |
2020 | 114 | 174 | 155 | 139 | 82 | 43 | 110 | 124 | 158 | 69 | 77 | 0 | 1246 |
2020 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 14 | 0 | 4 | 9 | 0 | 32 |
2019 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.3 | 0.2 | 0 | 0 | 0 | 0 | 0.6 |
2019 | 155 | 61 | 184 | 152 | 100 | 131 | 164 | 132 | 169 | 153 | 90 | 81 | 1572 |
2019 | 0 | 0 | 4 | 0 | 7 | 0 | 0 | 0 | 28 | 6 | 20 | 0 | 65 |
2018 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 |
2018 | 73 | 170 | 153 | 151 | 73 | 117 | 159 | 95 | 165 | 122 | 112 | 149 | 1539 |
2018 | 0 | 6 | 17 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2017 | 1.8 | 1.1 | 0.3 | 5.3 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 8.8 |
2017 | 201 | 144 | 142 | 31 | 92 | 104 | 59 | 144 | 125 | 143 | 168 | 169 | 1522 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
2016 | 0 | 4.6 | 6 | 6.9 | 1.9 | 1.8 | 1.1 | 3.6 | 7 | 4.7 | 3.6 | 1.2 | 42.2 |
2016 | 93 | 28 | 99 | 47 | 79 | 63 | 54 | 98 | 52 | 37 | 87 | 156 | 892 |
2016 | 3 | 3 | 31 | 2 | 0 | 0 | 11 | 3 | 0 | 34 | 23 | 0 | 109 |
2015 | 0 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 |
2015 | 90 | 195 | 222 | 156 | 38 | 53 | 143 | 140 | 121 | 132 | 120 | 155 | 1565 |
2015 | 2 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 16 | 5 | 10 | 0 | 40 |
2014 | 129 | 181 | 209 | 90 | 79 | 14 | 54 | 132 | 155 | 126 | 110 | 141 | 1421 |
2014 | 10 | 5 | 0 | 27 | 12 | 0 | 0 | 0 | 0 | 20 | 8 | 0 | 82 |
2013 | 118 | 82 | 176 | 109 | 62 | 40 | 94 | 127 | 148 | 129 | 130 | 89 | 1304 |
2012 | 1.7 | 0.5 | 0 | 0 | 0 | 0.8 | 1.1 | 0 | 0 | 0 | 0 | 0 | 4.1 |
2012 | 231 | 179 | 206 | 122 | 104 | 119 | 17 | 75 | 105 | 129 | 139 | 184 | 1609 |
2012 | 0 | 0 | 0 | 5 | 0 | 23 | 10 | 9 | 0 | 0 | 0 | 0 | 47 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 1.3 |
2011 | 186 | 185 | 207 | 125 | 105 | 113 | 154 | 122 | 107 | 75 | 116 | 177 | 1672 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 70 | 12 | 8 | 20 | 127 |
2010 | 190 | 182 | 201 | 125 | 112 | 45 | 67 | 47 | 50 | 114 | 103 | 144 | 1379 |
2010 | 0 | 0 | 0 | 7 | 6 | 0 | 13 | 6 | 0 | 0 | 0 | 0 | 32 |
2009 | 139 | 160 | 175 | 121 | 97 | 82 | 68 | 97 | 75 | 90 | 119 | 104 | 1327 |
2008 | 102 | 109 | 150 | 69 | 37 | 36 | 50 | 77 | 86 | 82 | 84 | 88 | 970 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 37 | 37 |
Sat 20th Mar
Mar 20
|
Sun 21st Mar
Mar 21
|
Mon 22nd Mar
Mar 22
|
Tue 23rd Mar
Mar 23
|
Wed 24th Mar
Mar 24
|
Thu 25th Mar
Mar 25
|
Fri 26th Mar
Mar 26
|
Split Summary
=== 1) 1m - 43:23(43:23/m) 95/111bpm 254cal 1.38/3.49mph 2) 1m - 37:36(37:36/m) 99/112bpm 202cal 1.59/3.49mph 3) 1m - 36:05(36:05/m) 99/116bpm 172cal 1.66/3.26mph 4) 1m - 43:43(43:43/m) 94/109bpm 168cal 1.37/3.4mph 5) 1m - 42:10(42:10/m) 96/110bpm 192cal 1.42/12.54mph 6) 0.04m - 11(4:53/m) 95/95bpm 12.27/11.73mph ![]() |
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Split Summary
=== 1) 1m - 46:19(46:19/m) 79/98bpm 220cal 1.3/3.38mph 2) 1m - 43:49(43:49/m) 94/110bpm 215cal 1.37/3.32mph 3) 1m - 37:35(37:35/m) 101/115bpm 199cal 1.6/4.22mph 4) 1m - 39:54(39:54/m) 104/116bpm 213cal 1.5/3.9mph 5) 1m - 37:15(37:15/m) 103/115bpm 175cal 1.61/3.57mph 6) 0.22m - 21:53(1:40:48/m) 97/116bpm 86cal 0.6/3.51mph ![]() |
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Split Summary
=== 1) 1m - 40:34(40:34/m) 95/110bpm 250cal 1.48/3.4mph 2) 1m - 44:47(44:47/m) 97/109bpm 222cal 1.34/3.32mph 3) 1m - 39:08(39:08/m) 100/113bpm 206cal 1.53/4.07mph 4) 1m - 36:56(36:56/m) 93/110bpm 142cal 1.62/3.51mph 5) 0.9m - 45:04(50:08/m) 91/106bpm 186cal 1.2/3.49mph ![]() |
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Sat 27th Mar
Mar 27
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Sun 28th Mar
Mar 28
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Mon 29th Mar
Mar 29
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Tue 30th Mar
Mar 30
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Wed 31st Mar
Mar 31
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Thu 1st Apr
Apr 1
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Fri 2nd Apr
Apr 2
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Split Summary
=== 1) 1m - 48:36(48:36/m) 74/90bpm 203cal 1.23/3.7mph 2) 1m - 42:01(42:01/m) 83/99bpm 181cal 1.43/3.55mph 3) 1m - 39:45(39:45/m) 88/104bpm 190cal 1.51/3.65mph 4) 1m - 36:19(36:19/m) 92/108bpm 175cal 1.65/4.44mph 5) 1m - 37:30(37:30/m) 97/115bpm 182cal 1.6/3.63mph 6) 0.29m - 13:28(46:46/m) 93/105bpm 54cal 1.28/3.72mph ![]() |
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Split Summary
=== 1) 1m - 42:16(42:16/m) 99/112bpm 282cal 1.42/3.63mph 2) 1m - 40:08(40:08/m) 98/112bpm 203cal 1.49/3.65mph 3) 0.32m - 11:52(36:55/m) 97/107bpm 51cal 1.63/3.4mph 4) 1m - 49:23(49:23/m) 97/107bpm 84cal 1.21/3.47mph 5) 1m - 46:16(46:16/m) 97/107bpm 84cal 1.3/3.4mph 6) 0.06m - 7:03(1:56:08/m) 97/107bpm 6cal 0.52/2.67mph ![]() |
1min walk
30secs jog Repeat Split Summary === 1) 0.05m - 1:01(18:46/m) 64/68bpm 5cal 3.2/3.49mph 2) 0.05m - 30(10:16/m) 73/89bpm 3cal 5.84/6.3mph 3) 0.06m - 1:02(16:45/m) 87/95bpm 8cal 3.58/5.95mph 4) 0.03m - 18(9:44/m) 77/84bpm 2cal 6.16/6.05mph 5) 0.06m - 1:01(17:47/m) 97/105bpm 6cal 3.38/5.99mph 6) 0.03m - 22(10:57/m) 92/103bpm 2cal 5.48/5.36mph 7) 0.05m - 50(15:10/m) 108/113bpm 7cal 3.96/5.43mph 8) 0.05m - 28(9:49/m) 107/112bpm 4cal 6.12/5.72mph 9) 0.06m - 1:01(16:55/m) 109/117bpm 9cal 3.55/5.76mph 10) 0.05m - 31(10:40/m) 98/104bpm 3cal 5.63/5.68mph 11) 0.06m - 59(15:24/m) 103/107bpm 7cal 3.89/5.66mph 12) 0.06m - 32(9:34/m) 97/110bpm 4cal 6.27/5.87mph 13) 0.06m - 58(16:12/m) 109/112bpm 8cal 3.7/5.91mph 14) 0.05m - 31(10:00/m) 107/115bpm 3cal 6/5.24mph 15) 0.04m - 29(13:48/m) 113/119bpm 4cal 4.35/5.45mph 16) 0m - 1(8:22/m) 121/121bpm 7.18/4.3mph 17) 0.03m - 29(16:14/m) 120/122bpm 5cal 3.7/4.24mph 18) 0.05m - 31(10:18/m) 114/117bpm 4cal 5.82/5.47mph 19) 0.06m - 1:00(15:49/m) 115/119bpm 9cal 3.8/5.57mph 20) 0.05m - 30(9:49/m) 114/122bpm 4cal 6.11/5.47mph 21) 0.05m - 43(15:04/m) 117/124bpm 7cal 3.98/5.61mph 22) 0.06m - 33(9:50/m) 114/123bpm 5cal 6.1/6.1mph 23) 0.08m - 1:08(14:47/m) 118/128bpm 11cal 4.06/20.6mph 24) 0m - 3(0/m) 102/103bpm ![]() |
Split Summary
45secs walk 45secs jog === 1) 0.07m - 1:01(15:18/m) 90/96bpm 6cal 3.92/3.92mph 2) 0.05m - 30(9:42/m) 96/109bpm 3cal 6.19/5.57mph 3) 0.07m - 1:00(14:55/m) 107/118bpm 8cal 4.02/5.76mph 4) 0.05m - 31(9:25/m) 89/102bpm 3cal 6.37/6.14mph 5) 0.05m - 44(14:03/m) 100/107bpm 6cal 4.27/6.14mph 6) 0.05m - 30(9:10/m) 99/114bpm 3cal 6.54/6.47mph 7) 0.05m - 45(14:29/m) 109/120bpm 6cal 4.15/6.43mph 8) 0.06m - 33(9:20/m) 95/108bpm 4cal 6.42/6.22mph 9) 0.05m - 44(13:52/m) 107/113bpm 6cal 4.33/6.24mph 10) 0.08m - 43(9:23/m) 105/117bpm 6cal 6.39/7.03mph 11) 0.05m - 46(14:27/m) 111/119bpm 6cal 4.15/6.74mph 12) 0.09m - 47(9:03/m) 105/111bpm 6cal 6.63/6.78mph 13) 0.05m - 43(15:07/m) 104/111bpm 5cal 3.97/6.76mph 14) 0.09m - 47(8:48/m) 110/116bpm 7cal 6.82/6.97mph 15) 0.05m - 43(14:16/m) 113/119bpm 6cal 4.21/6.93mph 16) 0.09m - 48(8:48/m) 114/120bpm 7cal 6.82/6.82mph 17) 0.02m - 14(10:15/m) 123/125bpm 2cal 5.86/6.87mph ![]() |
Sat 3rd Apr
Apr 3
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Sun 4th Apr
Apr 4
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Mon 5th Apr
Apr 5
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Tue 6th Apr
Apr 6
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Wed 7th Apr
Apr 7
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Thu 8th Apr
Apr 8
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Fri 9th Apr
Apr 9
|
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Split Summary
=== 1) 0.04m - 45(16:45/m) 68/76bpm 4cal 3.58/4.22mph 2) 0.07m - 46(10:27/m) 81/106bpm 5cal 5.74/5.66mph 3) 0.03m - 30(15:32/m) 109/111bpm 4cal 3.87/5.63mph 4) 0.1m - 1:00(9:39/m) 107/111bpm 9cal 6.22/6.14mph 5) 0.03m - 30(15:10/m) 103/107bpm 4cal 3.95/6.14mph 6) 0.1m - 1:00(10:00/m) 102/108bpm 8cal 5.99/5.97mph 7) 0.03m - 29(15:53/m) 112/119bpm 4cal 3.78/5.97mph 8) 0.1m - 1:01(9:58/m) 117/121bpm 10cal 6.02/5.97mph 9) 0.03m - 29(17:04/m) 107/111bpm 4cal 3.52/5.99mph 10) 0.1m - 1:00(10:21/m) 101/103bpm 7cal 5.79/5.82mph 11) 0.03m - 29(15:13/m) 101/103bpm 4cal 3.94/5.85mph 12) 0.1m - 1:01(9:58/m) 99/104bpm 8cal 6.02/6.24mph 13) 0.03m - 30(14:58/m) 99/104bpm 3cal 4.01/6.24mph 14) 0.11m - 1:01(9:37/m) 98/104bpm 7cal 6.24/6.47mph 15) 0.03m - 29(14:58/m) 103/109bpm 4cal 4.01/6.41mph 16) 0.11m - 1:00(9:27/m) 104/107bpm 8cal 6.36/6.28mph 17) 0.03m - 30(15:45/m) 104/108bpm 3cal 3.81/6.3mph 18) 0.1m - 1:01(9:45/m) 102/106bpm 7cal 6.15/6.41mph 19) 0.03m - 30(15:35/m) 105/108bpm 4cal 3.85/6.41mph 20) 0.11m - 59(8:58/m) 105/112bpm 8cal 6.69/6.76mph ![]() |
Split Summary
30sec walk breaks Mixed run breaks -1min to 2.5mins === 1) 0.03m - 31(17:17/m) 73/80bpm 1cal 3.47/3.7mph 2) 0.1m - 1:01(9:53/m) 100/119bpm 8cal 6.07/6.39mph 3) 0.03m - 28(15:26/m) 114/116bpm 4cal 3.89/6.35mph 4) 0.11m - 1:02(9:47/m) 116/122bpm 11cal 6.14/6.05mph 5) 0.04m - 29(13:30/m) 117/120bpm 5cal 4.44/6.1mph 6) 0.16m - 1:30(9:42/m) 117/122bpm 15cal 6.19/6.32mph 7) 0.03m - 30(14:43/m) 110/113bpm 4cal 4.08/6.26mph 8) 0.1m - 1:00(10:13/m) 103/110bpm 8cal 5.87/6.22mph 9) 0.03m - 30(14:54/m) 105/110bpm 3cal 4.03/6.26mph 10) 0.1m - 59(9:27/m) 105/113bpm 8cal 6.34/6.32mph 11) 0.03m - 30(14:11/m) 108/110bpm 4cal 4.23/6.35mph 12) 0.11m - 1:03(9:43/m) 106/112bpm 9cal 6.17/6.35mph 13) 0.03m - 28(15:36/m) 112/113bpm 4cal 3.85/6.39mph 14) 0.26m - 2:29(9:34/m) 118/121bpm 26cal 6.27/6.76mph 15) 0.03m - 31(16:18/m) 115/119bpm 4cal 3.68/6.35mph 16) 0.1m - 1:00(9:54/m) 109/115bpm 8cal 6.06/6.14mph 17) 0.03m - 30(14:38/m) 112/115bpm 4cal 4.1/6.14mph 18) 0.16m - 1:30(9:32/m) 114/119bpm 14cal 6.3/6.49mph 19) 0.03m - 29(14:19/m) 114/117bpm 4cal 4.19/6.47mph 20) 0.16m - 1:35(9:59/m) 112/119bpm 15cal 6.01/6.18mph 21) 0.03m - 26(15:00/m) 118/120bpm 4cal 4/6.16mph 22) 0.21m - 2:00(9:26/m) 116/120bpm 19cal 6.36/6.57mph 23) 0.03m - 30(16:06/m) 118/122bpm 5cal 3.72/6.35mph 24) 0.06m - 32(9:00/m) 118/121bpm 5cal 6.66/6.49mph ![]() |
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Split Summary
30sec Walk 2min Run === 1) 0.03m - 31(15:56/m) 78/84bpm 1cal 3.77/4.01mph 2) 0.1m - 1:00(9:50/m) 114/134bpm 9cal 6.11/6.05mph 3) 0.03m - 30(14:48/m) 91/133bpm 4cal 4.05/6.07mph 4) 0.2m - 2:00(9:49/m) 134/148bpm 23cal 6.12/6.47mph 5) 0.04m - 30(13:42/m) 144/150bpm 6cal 4.38/6.37mph 6) 0.21m - 2:00(9:33/m) 143/156bpm 25cal 6.28/6.57mph 7) 0.03m - 29(13:56/m) 152/156bpm 7cal 4.3/6.57mph 8) 0.16m - 1:31(9:17/m) 141/151bpm 19cal 6.47/6.53mph 9) 0.06m - 30(8:57/m) 142/150bpm 6cal 6.7/6.76mph 10) 0.03m - 30(15:09/m) 143/148bpm 6cal 3.96/6.76mph 11) 0.11m - 1:00(9:09/m) 136/143bpm 12cal 6.55/6.62mph 12) 0.03m - 29(14:19/m) 141/145bpm 5cal 4.19/6.64mph 13) 0.22m - 2:01(9:11/m) 149/157bpm 28cal 6.54/6.74mph 14) 0.03m - 30(14:31/m) 149/155bpm 6cal 4.13/6.74mph 15) 0.23m - 2:08(9:09/m) 142/148bpm 27cal 6.56/6.91mph 16) 0.03m - 25(15:48/m) 106/145bpm 4cal 3.8/6.68mph 17) 0.23m - 2:03(8:54/m) 118/160bpm 19cal 6.74/7.01mph 18) 0.03m - 23(14:14/m) 121/161bpm 4cal 4.22/7.01mph 19) 0.19m - 1:35(8:12/m) 81/140bpm 6cal 7.32/7.35mph ![]() |
Split Summary
=== 1) 0.2m - 2:03(10:04/m) 97/110bpm 15cal 5.96/6.41mph 2) 0.03m - 30(16:58/m) 98/103bpm 3cal 3.54/6.03mph 3) 0.2m - 2:02(10:04/m) 99/112bpm 16cal 5.96/6.14mph 4) 0.03m - 29(15:43/m) 110/116bpm 4cal 3.82/6.12mph 5) 0.2m - 2:01(9:58/m) 105/108bpm 16cal 6.02/6.2mph 6) 0.03m - 29(14:26/m) 105/108bpm 3cal 4.16/6.16mph 7) 0.2m - 2:02(9:55/m) 106/110bpm 18cal 6.05/6.22mph 8) 0.03m - 28(15:33/m) 105/110bpm 3cal 3.86/6.16mph 9) 0.38m - 3:38(9:33/m) 107/113bpm 32cal 6.28/6.49mph 10) 0.04m - 35(15:28/m) 103/107bpm 5cal 3.88/6.37mph 11) 0.24m - 2:19(9:36/m) 106/112bpm 20cal 6.25/6.51mph 12) 0.03m - 29(15:12/m) 106/110bpm 3cal 3.95/6.28mph 13) 0.43m - 4:02(9:24/m) 113/120bpm 39cal 6.38/6.51mph ![]() |
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Sat 10th Apr
Apr 10
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Sun 11th Apr
Apr 11
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Mon 12th Apr
Apr 12
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Tue 13th Apr
Apr 13
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Wed 14th Apr
Apr 14
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Thu 15th Apr
Apr 15
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Fri 16th Apr
Apr 16
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Split Summary
=== 1) 0.2m - 2:01(9:50/m) 93/107bpm 14cal 6.1/6.2mph 2) 0.04m - 30(14:04/m) 102/106bpm 4cal 4.26/6.01mph 3) 0.21m - 2:01(9:29/m) 101/107bpm 17cal 6.33/6.49mph 4) 0.03m - 29(14:30/m) 109/111bpm 4cal 4.14/6.43mph 5) 0.33m - 3:00(9:01/m) 108/115bpm 28cal 6.66/6.85mph 6) 0.04m - 30(14:01/m) 110/114bpm 4cal 4.28/6.85mph 7) 0.34m - 3:04(8:57/m) 114/123bpm 30cal 6.7/7.03mph 8) 0.03m - 26(13:35/m) 121/124bpm 4cal 4.42/6.76mph 9) 0.39m - 3:30(9:05/m) 123/132bpm 38cal 6.61/6.8mph 10) 0.03m - 30(14:33/m) 127/132bpm 5cal 4.12/6.51mph 11) 0.34m - 3:00(8:45/m) 130/138bpm 35cal 6.86/6.91mph 12) 0.03m - 29(14:32/m) 134/138bpm 5cal 4.13/6.91mph 13) 0.54m - 4:32(8:20/m) 135/143bpm 55cal 7.2/7.56mph 14) 0.03m - 29(14:10/m) 136/142bpm 6cal 4.24/7.08mph 15) 0.15m - 1:23(9:00/m) 130/133bpm 16cal 6.66/7.47mph ![]() |
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Split Summary
=== 1) 0.2m - 2:01(9:52/m) 94/109bpm 15cal 6.08/6.32mph 2) 0.03m - 34(17:07/m) 99/101bpm 4cal 3.51/6.2mph 3) 0.31m - 3:01(9:53/m) 103/109bpm 26cal 6.07/6.37mph 4) 0.02m - 24(18:29/m) 99/102bpm 2cal 3.25/5.85mph 5) 0.33m - 3:11(9:41/m) 102/107bpm 27cal 6.19/6.49mph 6) 0.03m - 29(14:35/m) 101/104bpm 4cal 4.11/6.51mph 7) 0.54m - 4:57(9:08/m) 107/113bpm 44cal 6.57/6.97mph 8) 0.04m - 34(15:37/m) 110/113bpm 5cal 3.84/6.41mph 9) 0.63m - 5:50(9:13/m) 113/120bpm 57cal 6.52/6.74mph 10) 0.05m - 46(14:44/m) 108/117bpm 7cal 4.07/5.99mph 11) 0.5m - 4:34(9:07/m) 114/122bpm 44cal 6.59/6.78mph 12) 0.03m - 25(14:40/m) 119/122bpm 4cal 4.09/6.66mph 13) 0.39m - 3:27(8:47/m) 119/125bpm 36cal 6.83/7.03mph 14) 0.01m - 9(12:10/m) 125/125bpm 1cal 4.93/7.03mph ![]() |
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Longest interval 12mins @ about 9:30mm (forgot to walk!)
Split Summary === 1) 0.3m - 3:06(10:11/m) 97/108bpm 25cal 5.89/6.3mph 2) 0.03m - 26(16:14/m) 99/101bpm 3cal 3.69/6.03mph 3) 0.38m - 3:36(9:32/m) 103/114bpm 32cal 6.29/6.51mph 4) 0.04m - 32(14:57/m) 109/112bpm 4cal 4.01/6.41mph 5) 0.48m - 4:20(9:05/m) 112/119bpm 43cal 6.61/6.85mph 6) 0.04m - 30(13:55/m) 113/116bpm 4cal 4.31/6.59mph 7) 0.71m - 6:37(9:19/m) 117/129bpm 70cal 6.44/6.93mph 8) 0.03m - 25(15:08/m) 124/129bpm 4cal 3.96/6.32mph 9) 1m - 9:45(9:45/m) 128/139bpm 114cal 6.15/6.91mph 10) 0.3m - 2:44(9:11/m) 128/138bpm 31cal 6.54/6.7mph 11) 0.05m - 49(16:25/m) 116/124bpm 6cal 3.65/6.57mph 12) 0.26m - 2:27(9:31/m) 118/127bpm 23cal 6.31/6.64mph 13) 0m - 1(6:54/m) 127/127bpm 8.71/6.45mph ![]() |
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