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Psimon M55

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Havering Mayesbrook AC

About Me
Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi oldboyrunning.blogspot.co.uk Show More...

About Me

Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi

oldboyrunning.blogspot.co.uk

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Recent Blogs
VLM 2011 - breaking the barrier	Apr 2011
Down Tow Up Flow	Jul 2010
The Edinburgh Sojourn	May 2010
Mini-Me comes good	Sep 2009
The Achilles Saga continues	Sep 2009

Recent Training
22nd Jun	Virtual Ride	27.9mi	1:30:08
21st Jun	Virtual Ride	20.3mi	1:06:12
18th Jun	Virtual Ride	20.7mi	1:20:28
17th Jun	Virtual Ride	32.5mi	1:39:16
15th Jun	Virtual Ride	17.9mi	1:00:15

12 Month Benchmarks	Run	Bike
Mile	5:25	1:25
5k	21:17	7:00
5mi	37:47	12:50
10k	47:35	16:59
10mi	1:22:41	28:31

Recent Pictures	Show more

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Buddies (34)

Followers (4)

Badges Collected	See available badges
+ 137 others

Best Times
Best WAVA

Dist	Races	PB	2004	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3000m	2	9:52 5:18/mi								9:52
3mi	5	16:31 5:30/mi	24:08					16:35		16:37	16:31			18:05
5km	19	16:55 5:27/mi				17:45	18:31	16:55	17:16	16:57	17:28	17:16	18:00	18:19
3.7mi	1	20:38 5:38/mi									20:38
6km	2	21:36 5:48/mi					22:00	21:36
7.5km	1	32:43 7:01/mi				32:43
5mi	5	27:40 5:32/mi	31:10					27:59		27:40		29:25
8.5km	1	37:06 7:01/mi								37:06
10km	7	34:24 5:32/mi						35:47		36:40	34:24	35:35	37:59
10mi	4	57:05 5:43/mi							59:28	57:05		57:32
13.1mi	18	1:14:48 5:43/mi		1:29:16		1:18:21	1:19:21	1:17:24	1:14:48	1:17:36	1:16:44	1:14:59	1:16:33
20mi	6	2:00:03 6:00/mi						2:01:48	2:01:37	2:04:48	2:00:03	2:02:04	2:02:18
26.2mi	15	2:38:42 6:03/mi			3:02:58	2:47:20	2:46:00	2:43:53	2:47:29	2:42:09	2:38:42	2:42:46	2:39:17

2017		Result	WAVA	Distance
24 Jul	Standard Chartered Great City Race SB	18:19	82.42	5km
20 May	BMAF Road Relays SB	18:05	80.61	3mi
2016		Result	WAVA	Distance
14 Jul	Standard Chartered Great City Race SB	18:00	83.22	5km
10 Jul	Felsted 10k (Essex Championship) SB	37:59	80.45	10km
24 Apr	London Marathon SB	2:39:17	86.89	26.2mi
3 Apr	Paddock Wood Half Marathon SB	1:16:33	85.85	13.1mi
13 Mar	Bath Half	1:16:49	85.55	13.1mi
6 Mar	Essex 20 SB	2:02:18	84.10	20mi
2015		Result	WAVA	Distance
18 Oct	Wix 5 SB	29:25	82.50	5mi
13 Sep	Pleshey Half Marathon	1:17:37	84.67	13.1mi
6 Sep	Wissey Half Marathon	1:17:43	84.56	13.1mi
9 Jul	Standard Chartered Great City Race	17:19	85.84	5km
28 Jun	Horndon-on-the-Hill 10K Road Race	36:20	83.39	10km
25 May	BUPA London 10,000 metres SB	35:35	85.15	10km
10 May	Halstead & Essex Marathon	2:57:38	77.91	26.2mi
26 Apr	London Marathon SB	2:42:46	85.03	26.2mi
11 Apr	Crissy Field parkrun SB	17:16	85.44	5km
28 Mar	Essex County Road Relays	17:22	84.94	5km
22 Mar	Brentwood Half Marathon SB	1:14:59	86.89	13.1mi
15 Mar	Essex 20 SB	2:02:04	83.54	20mi
8 Mar	Sidcup 10 SB	57:32	85.59	10mi
28 Feb	Brentwood parkrun	20:03	73.58	5km
2014		Result	WAVA	Distance
10 Jul	Standard Chartered Great City Race SB	17:28	84.46	5km
6 Jul	TGT Brentwood 10k	36:21	82.65	10km
25 May	Edinburgh Marathon PB	2:38:42	86.46	26.2mi
17 May	BMAF National Masters Open Road Relays PB	16:31	86.24	3mi
11 May	Halstead & Essex Marathon	2:48:39	81.36	26.2mi
4 May	Grand East Anglia Run PB	34:24	87.33	10km
13 Apr	London Marathon	2:46:38	81.63	26.2mi
23 Mar	Brentwood Half Marathon SB	1:16:44	84.18	13.1mi
22 Mar	Essex Road Relays PB	20:38	83.59	3.66mi
9 Mar	Essex 20 (Incorporating Essex champs) PB	2:00:03	84.21	20mi
2013		Result	WAVA	Distance
10 Nov	Stebbing 10 PB	57:05	85.53	10mi
26 Oct	Valentines Parkrun	17:18	84.63	5km
6 Oct	MBNA Chester Marathon	2:59:31	75.77	26.2mi
29 Sep	Ealing Half Marathon	1:29:10	72.44	13.1mi
12 Sep	City v Wharf 5k	16:57	86.38	5km
3 Aug	BAL Div4 3000m	9:53	84.15	3000mi
28 Jul	Harlow 10	58:33	83.39	10mi
21 Jul	Olympic Park Anniversary Run	29:09	81.92	5mi
14 Jul	Felsted 10k SB	36:40	81.25	10km
11 Jul	Standard Chartered Great City Race	16:57	86.38	5km
2 Jul	Woodford Green Open 3000m PB	9:52	84.30	3000mi
16 Jun	SAL Havering SB	16:57	86.38	5km
18 May	Masters relays sutton park SB	16:37	85.08	3mi
21 Apr	London Marathon SB	2:42:09	83.17	26.2mi
7 Apr	Skyline 120 Braintree 5 PB	27:40	85.61	5mi
24 Mar	Brentwood Half Marathon	1:18:07	81.98	13.1mi
3 Mar	Essex 20 (Incorporating Essex champs) SB	2:04:48	80.31	20mi
10 Feb	Great Bentley Half Marathon SB	1:17:36	82.52	13.1mi
12 Jan	Essex Cross Country League - Chingford PB	37:06	67.44	8.5km
5 Jan	Essex Cross Country Championships - Mens	58:01	61.94	7.5mi
2012		Result	WAVA	Distance
29 Sep	Essex XC Relays	19:40	73.89	5km
15 Sep	Jack and Jill 5K	17:23	83.59	5km
12 Jul	Standard Chartered Great City Race SB	17:16	84.16	5km
20 May	Great Baddow 10 SB	59:28	81.41	10mi
29 Apr	Greater Manchester Marathon	3:14:06	69.48	26.2mi
22 Apr	London Marathon SB	2:47:29	79.84	26.2mi
25 Mar	Brentwood Half Marathon PB	1:14:48	84.89	13.1mi
17 Mar	Essex County Road Relay Championships	19:51	86.53	3.7mi
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:01:37	81.71	20mi
14 Jan	Essex Cross Country		0.00	8km
7 Jan	Essex Cross Country Championship	45:22	78.09	12km
2011		Result	WAVA	Distance
25 Sep	SEAA 6/4 Stage Relays (Men) PB	21:36	80.13	6km
7 Aug	Little Havens Basildon 5k Run	17:41	81.56	5km
24 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:19:31	79.85	13.1mi
17 Jul	TGT Brentwood 10k SB	35:47	81.89	10km
14 Jul	Standard Chartered Great City Race PB	16:55	85.26	5km
9 Jul	Southern Division League 2 \\\\ Croydon	17:15	83.61	5km
21 May	BMAF National Masters Open Road Relays SB	16:35	83.98	3mi
8 May	Halstead & Essex Marathon	2:51:32	77.95	26.2mi
17 Apr	London Marathon SB	2:43:53	80.90	26.2mi
27 Mar	Skyline 120 Braintree 5 SB	27:59	83.31	5mi
19 Mar	Essex County Road Relay Championships	20:17	79.51	3.5mi
13 Mar	Lydd Half-Marathon SB	1:17:24	81.34	13.1mi
6 Mar	Essex 20M SB	2:01:48	80.90	20mi
27 Feb	Roding Valley Half Marathon	1:18:05	80.63	13.1mi
2010		Result	WAVA	Distance
26 Sep	SEAA 6 Stage Relays (Men) SB	22:00	78.09	6km
5 Sep	Kent Coastal Half-Marathon	1:23:10	75.70	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:24:37	74.41	13.1mi
15 Jul	Standard Chartered Great City Race SB	18:31	77.32	5km
23 May	Edinburgh Marathon SB	2:46:00	79.87	26.2mi
11 Apr	Paddock Wood Half Marathon SB	1:19:21	78.69	13.1mi
21 Mar	Essex Road Relay Championship	20:59	76.30	3.5mi
2009		Result	WAVA	Distance
14 Nov	Essex X-Country Senior men -Hylands Park PB	32:43	65.89	7.5km
16 Jul	Standard Chartered Great City Race SB	17:45	80.06	5km
26 Apr	London Marathon SB	2:47:20	78.58	26.2mi
1 Mar	Roding Valley Half Marathon SB	1:18:21	79.04	13.1mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:02:58	70.69	26.2mi
2007		Result	WAVA	Distance
25 Mar	Brentwood Half Marathon SB	1:29:16	68.24	13.1mi
2004		Result	WAVA	Distance
19 Sep	Ingatestone 5 SB	31:10	71.41	5mi
8 Jul	JP Morgan Corporate Challenge SB	24:08	54.85	3mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	9	6	0	3	0	0	0	0	0	0	0	0	18
2021	43	18	27	5	6	0	0	0	0	0	0	0	100
2021	0	100	452	496	560	377	0	0	0	0	0	0	1984
2020	0	0	11	47	15	3	0	3	14	0	9	7	109
2020	54	0	6	65	46	84	85	99	28	43	19	16	545
2019	27	0	11	24	17	4	13	0	5	35	0	7	141
2018	271	131	41	127	138	102	60	171	64	105	4	8	1221
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	163	56	38	104	160	81	210	78	112	158	122	137	1419
2016	304	245	253	177	85	75	134	198	39	145	98	85	1837
2015	298	300	202	208	96	185	142	162	125	130	158	231	2237
2014	336	260	243	281	213	116	118	58	61	147	184	213	2231
2013	337	160	314	212	154	211	275	199	279	189	233	181	2743
2012	321	296	315	214	171	212	182	190	185	134	248	256	2725
2011	314	286	310	192	164	197	268	140	160	101	126	204	2463
2010	232	255	215	240	161	64	87	197	121	12	64	128	1776
2010	0	0	0	0	0	0	0	0	0	0	9	9	18
2009	211	234	261	174	152	155	76	6	31	31	89	81	1502

Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2
-	-	18.5mi, 1:08:19 Bike - General Split Summary === 1) 5m - 17:15(3:27/m) 120/130bpm [414b/mi] 175cal 17.38/29.2mph 2) 5m - 18:21(3:40/m) 122/139bpm [448b/mi] 173cal 16.35/26.78mph 3) 5m - 19:07(3:49/m) 122/130bpm [466b/mi] 159cal 15.7/26.68mph 4) 3.45m - 13:36(3:56/m) 115/126bpm [453b/mi] 82cal 15.23/23.81mph Add a comment	-	55.5mi, 3:29:51 Bike - General Split Summary === 1) 5m - 17:34(3:31/m) 121/134bpm [425b/mi] 181cal 17.09/24.46mph 2) 5m - 18:29(3:42/m) 123/130bpm [455b/mi] 178cal 16.23/25.3mph 3) 5m - 17:24(3:29/m) 118/126bpm [411b/mi] 129cal 17.23/23mph 4) 5m - 19:34(3:55/m) 116/126bpm [454b/mi] 122cal 15.33/22.27mph 5) 5m - 18:52(3:46/m) 115/126bpm [434b/mi] 124cal 15.9/20.29mph 6) 5m - 18:35(3:43/m) 117/130bpm [435b/mi] 132cal 16.14/23.56mph 7) 5m - 18:08(3:38/m) 118/134bpm [428b/mi] 131cal 16.55/29.08mph 8) 5m - 18:29(3:42/m) 123/130bpm [455b/mi] 158cal 16.23/22.19mph 9) 5m - 19:38(3:56/m) 124/135bpm [487b/mi] 166cal 15.28/22.6mph 10) 5m - 19:43(3:57/m) 130/139bpm [513b/mi] 186cal 15.21/27.7mph 11) 5m - 20:45(4:09/m) 130/138bpm [539b/mi] 184cal 14.46/23.81mph 12) 0.48m - 2:40(5:34/m) 120/132bpm [668b/mi] 11cal 10.77/16.36mph Add a comment	-	-
Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9
-	-	29mi, 1:49:34 Bike - General Split Summary === 1) 5m - 17:03(3:25/m) 128/139bpm [436b/mi] 194cal 17.6/25.74mph 2) 5m - 20:49(4:10/m) 130/144bpm [541b/mi] 223cal 14.41/25.61mph 3) 5m - 17:38(3:32/m) 127/137bpm [448b/mi] 159cal 17.01/22.77mph 4) 5m - 17:55(3:35/m) 119/142bpm [427b/mi] 108cal 16.74/26.74mph 5) 5m - 19:21(3:52/m) 118/136bpm [456b/mi] 127cal 15.51/27.05mph 6) 3.98m - 16:49(4:13/m) 119/134bpm [503b/mi] 114cal 14.21/24.21mph Add a comment	60.1mi, 3:46:58 Bike - General Split Summary === 1) 5m - 16:41(3:20/m) 114/128bpm [380b/mi] 151cal 17.98/27.32mph 2) 5m - 17:46(3:33/m) 123/130bpm [437b/mi] 172cal 16.88/27.09mph 3) 5m - 18:33(3:43/m) 117/132bpm [434b/mi] 132cal 16.18/30.91mph 4) 5m - 18:30(3:42/m) 112/124bpm [414b/mi] 99cal 16.22/27.07mph 5) 5m - 19:23(3:53/m) 114/127bpm [442b/mi] 112cal 15.48/19.85mph 6) 5m - 19:36(3:55/m) 114/125bpm [447b/mi] 114cal 15.31/24.11mph 7) 5m - 20:18(4:04/m) 113/130bpm [459b/mi] 131cal 14.78/26.17mph 8) 5m - 21:56(4:23/m) 115/128bpm [504b/mi] 157cal 13.68/18.3mph 9) 5m - 17:30(3:30/m) 123/130bpm [430b/mi] 148cal 17.15/23.15mph 10) 5m - 19:31(3:54/m) 117/130bpm [457b/mi] 131cal 15.37/22.75mph 11) 5m - 19:16(3:51/m) 124/133bpm [478b/mi] 162cal 15.58/22.69mph 12) 5m - 17:43(3:33/m) 128/134bpm [454b/mi] 164cal 16.93/24.63mph 13) 0.05m - 16(5:29/m) 122/126bpm [668b/mi] 1cal 10.95/14.55mph Add a comment	-	-	35.1mi, 2:00:32 Bike - Virtual Ride Split Summary === 1) 4.02m - 15:12(3:47/m) 90/111bpm [340b/mi] 80cal 78/94rpm 92/141W 15.9/23.05mph 2) 11.19m - 37:30(3:21/m) 110/119bpm [368b/mi] 264cal 91/105rpm 123/141W 17.91/32.43mph 3) 0.55m - 1:30(2:45/m) 124/133bpm [340b/mi] 17cal 90/94rpm 205/209W 21.85/23.02mph 4) 0.87m - 3:00(3:26/m) 115/132bpm [396b/mi] 16cal 91/96rpm 96/205W 17.44/22.19mph 5) 0.41m - 1:30(3:39/m) 122/134bpm [445b/mi] 17cal 93/97rpm 203/209W 16.46/20.41mph 6) 0.98m - 3:00(3:03/m) 118/134bpm [360b/mi] 16cal 91/95rpm 97/208W 19.67/25.01mph 7) 0.61m - 1:30(2:26/m) 125/139bpm [305b/mi] 17cal 91/95rpm 203/210W 24.58/34.72mph 8) 0.88m - 3:00(3:25/m) 120/138bpm [411b/mi] 16cal 89/94rpm 97/205W 17.53/23.97mph 9) 0.47m - 1:30(3:11/m) 125/137bpm [397b/mi] 17cal 89/92rpm 203/210W 18.88/22.45mph 10) 0.64m - 3:00(4:43/m) 123/137bpm [579b/mi] 16cal 89/95rpm 97/207W 12.74/22.65mph 11) 0.52m - 1:30(2:53/m) 127/140bpm [366b/mi] 17cal 93/97rpm 203/209W 20.82/23.22mph 12) 0.85m - 3:00(3:33/m) 122/140bpm [433b/mi] 16cal 89/94rpm 96/207W 16.91/22.47mph 13) 8.97m - 30:00(3:21/m) 121/132bpm [404b/mi] 210cal 93/103rpm 121/125W 17.95/32.41mph 14) 4.08m - 15:00(3:41/m) 109/125bpm [401b/mi] 82cal 85/97rpm 95/143W 16.32/21.35mph 15) 0.05m - 20(6:20/m) 91/94bpm [576b/mi] 18/75rpm 8/50W 9.47/16.95mph Add a comment
Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16
20.1mi, 1:02:29 Bike - Virtual Ride Split Summary === 1) 20.14m - 1:02:29(3:06/m) 122/140bpm [379b/mi] 91/102rpm 139/368W 19.34/28.48mph Add a comment	-	13.1mi, 48:38 Bike - General Split Summary === 1) 5m - 17:12(3:26/m) 124/139bpm [427b/mi] 184cal 17.44/25.9mph 2) 5m - 19:32(3:54/m) 128/137bpm [500b/mi] 204cal 15.36/28.16mph 3) 3.05m - 11:55(3:54/m) 124/134bpm [484b/mi] 102cal 15.36/26.7mph Add a comment	57.3mi, 3:59:45 Bike - General Split Summary === 1) 5m - 19:13(3:51/m) 113/127bpm [434b/mi] 170cal 15.61/27.34mph 2) 5m - 18:43(3:45/m) 115/126bpm [431b/mi] 142cal 16.03/18.51mph 3) 5m - 19:17(3:51/m) 113/127bpm [436b/mi] 122cal 15.56/18.37mph 4) 5m - 18:50(3:46/m) 111/120bpm [418b/mi] 104cal 15.93/19.22mph 5) 5m - 21:04(4:13/m) 112/124bpm [472b/mi] 129cal 14.24/19.1mph 6) 5m - 34:24(6:53/m) 96/120bpm [661b/mi] 126cal 8.72/17.72mph 7) 5m - 21:04(4:13/m) 108/125bpm [455b/mi] 142cal 14.24/20.66mph 8) 5m - 17:44(3:33/m) 118/132bpm [419b/mi] 155cal 16.92/20.6mph 9) 5m - 17:39(3:32/m) 115/126bpm [406b/mi] 120cal 17/20.91mph 10) 5m - 18:49(3:46/m) 110/125bpm [414b/mi] 103cal 15.94/19.64mph 11) 5m - 21:56(4:23/m) 112/146bpm [491b/mi] 133cal 13.68/20.08mph 12) 2.25m - 11:02(4:54/m) 110/123bpm [540b/mi] 60cal 12.23/19.47mph Add a comment 43.1mi, 2:55:05 Bike - General Split Summary === 1) 5m - 22:58(4:36/m) 113/141bpm [519b/mi] 195cal 13.07/26.26mph 2) 5m - 21:21(4:16/m) 113/142bpm [483b/mi] 152cal 14.05/26.76mph 3) 5m - 20:08(4:02/m) 103/124bpm [415b/mi] 93cal 14.9/29.14mph 4) 5m - 19:07(3:49/m) 112/130bpm [428b/mi] 132cal 15.69/30.29mph 5) 5m - 18:59(3:48/m) 109/123bpm [414b/mi] 123cal 15.81/24.38mph 6) 5m - 19:23(3:53/m) 110/120bpm [427b/mi] 116cal 15.47/19.06mph 7) 5m - 18:35(3:43/m) 105/117bpm [390b/mi] 90cal 16.15/18.01mph 8) 5m - 20:07(4:01/m) 106/119bpm [426b/mi] 110cal 14.92/18.79mph 9) 3.14m - 14:28(4:37/m) 120/156bpm [553b/mi] 121cal 13.01/19.7mph Add a comment	-	17.9mi, 1:00:15 Bike - Virtual Ride Split Summary === 1) 2.65m - 9:59(3:46/m) 87/102bpm [328b/mi] 53cal 83/97rpm 93/141W 15.93/20.93mph 2) 12.39m - 40:00(3:14/m) 102/110bpm [329b/mi] 282cal 94/108rpm 123/140W 18.58/24.77mph 3) 2.78m - 10:00(3:36/m) 98/111bpm [353b/mi] 55cal 86/97rpm 96/143W 16.68/20.7mph 4) 0.03m - 16(7:51/m) 84/86bpm [659b/mi] 25/82rpm 11/50W 7.65/14.05mph Add a comment	-
Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19	Sun 20th Jun Jun 20	Mon 21st Jun Jun 21	Tue 22nd Jun Jun 22	Wed 23rd Jun Jun 23
32.5mi, 1:39:16 Bike - Virtual Ride Split Summary === 1) 3.01m - 9:59(3:19/m) 97/113bpm [322b/mi] 66cal 83/94rpm 116/161W 18.07/21.95mph 2) 1.59m - 5:00(3:09/m) 110/115bpm [347b/mi] 34cal 96/113rpm 121/159W 19.04/23.39mph 3) 5.4m - 15:00(2:47/m) 129/137bpm [358b/mi] 162cal 90/97rpm 188/191W 21.62/25.51mph 4) 2.3m - 8:00(3:29/m) 112/133bpm [390b/mi] 43cal 84/91rpm 94/187W 17.22/21.75mph 5) 5.59m - 15:00(2:41/m) 135/149bpm [362b/mi] 162cal 89/95rpm 188/192W 22.38/27.84mph 6) 2.21m - 8:00(3:37/m) 122/144bpm [441b/mi] 43cal 85/93rpm 94/189W 16.59/23.68mph 7) 5.5m - 15:00(2:44/m) 140/152bpm [382b/mi] 162cal 88/95rpm 188/192W 21.99/26.43mph 8) 2.32m - 8:00(3:27/m) 125/149bpm [431b/mi] 43cal 84/90rpm 94/188W 17.4/21.97mph 9) 4.57m - 15:00(3:17/m) 126/138bpm [414b/mi] 105cal 87/98rpm 123/143W 18.26/22.05mph 10) 0.04m - 17(6:39/m) 120/122bpm [798b/mi] 25/88rpm 23/105W 9.02/16.58mph Add a comment	20.7mi, 1:20:28 Bike - Virtual Ride Split Summary === 1) 2.31m - 10:13(4:26/m) 85/97bpm [377b/mi] 51cal 84/91rpm 88/135W 13.54/20.15mph 2) 16.82m - 1:00:00(3:34/m) 114/128bpm [407b/mi] 481cal 91/103rpm 139/155W 16.82/40.99mph 3) 1.53m - 10:00(6:31/m) 108/129bpm [704b/mi] 52cal 89/95rpm 92/140W 9.2/39.37mph 4) 0.03m - 15(8:25/m) 87/89bpm [732b/mi] 27/82rpm 10/50W 7.13/13.86mph Add a comment	-	-	20.3mi, 1:06:12 Bike - Virtual Ride Split Summary === 1) 20.29m - 1:06:12(3:16/m) 122/141bpm [398b/mi] 87/101rpm 169/406W 18.39/41.28mph Add a comment	27.9mi, 1:30:08 Bike - Virtual Ride Split Summary === 1) 2.8m - 9:59(3:34/m) 77/92bpm [275b/mi] 51cal 83/92rpm 89/134W 16.82/22.01mph 2) 22.61m - 1:10:00(3:06/m) 105/118bpm [325b/mi] 559cal 92/99rpm 139/155W 19.38/28.52mph 3) 2.49m - 10:00(4:01/m) 95/113bpm [381b/mi] 52cal 87/97rpm 92/140W 14.94/23.85mph 4) 0m - 9(30:55/m) 78/79bpm [2411b/mi] 44/81rpm 16/50W 1.94/3.44mph Add a comment	-

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