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Sweetie F45
-
Races
136 -
Miles
6479 -
Miles
320 -
Miles
8689 -
400m
1:35 -
Mile
7:37 -
5k
25:23 -
5M
44:40 -
10k
54:25 -
10M
1:52:22 -
Half
2:07:49 -
Mara
4:56:09 -
40k
1:24:44 -
56M
3:20:14 -
112M
-
400m
8:15 -
750m
19:44 -
1500m
31:33 -
2.4M
-
5km
1:58:03
Planned Races |
|
23rd May 21 | Cardiff Bay Run |
6th Jun 21 | Cotswold 113 Middle Distance Triathlon |
25th Jun 21 | The Wales Swim |
26th Jun 21 | The Wales Sportive (112 miles) |
25th Jul 21 | The Outlaw Iron Distance Triathlon |
12th Sep 21 | Ironman Wales |
3rd Oct 21 | Cardiff Half Marathon |
Best Badges
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2004 | 2005 | 2006 | 2007 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
400m | 1 | 1:35
6:22/mi
|
0.00 | 1:35 | |||||||||||
1mi | 4 | 7:37
7:37/mi
|
0.00 | 7:37 | 7:50 | 7:58 | 8:19 | ||||||||
2mi | 2 | 16:10
8:05/mi
|
0.00 | 16:10 | 16:35 | ||||||||||
3mi | 2 | 24:35
8:12/mi
|
0.00 | 24:35 | 25:45 | ||||||||||
5km | 49 | 25:23
8:10/mi
|
0.00 | 36:58 | 25:23 | 26:25 | 27:20 | 30:50 | 29:13 | 28:59 | 28:14 | 28:34 | 29:19 | 29:06 | 30:35 |
4mi | 3 | 34:51
8:43/mi
|
0.00 | 34:51 | 35:37 | 38:52 | |||||||||
8km | 1 | 42:12
8:29/mi
|
0.00 | 42:12 | |||||||||||
5mi | 7 | 44:40
8:56/mi
|
0.00 | 45:10 | 47:32 | 44:40 | 51:48 | 50:46 | 49:25 | 49:57 | |||||
10km | 19 | 54:25
8:45/mi
|
0.00 | 1:02:15 | 56:05 | 54:25 | 58:15 | 1:01:48 | 1:00:12 | 59:00 | 58:25 | 1:02:00 | |||
8mi | 4 | 1:14:36
9:20/mi
|
0.00 | 1:14:36 | 1:15:16 | 1:22:28 | 1:21:43 | ||||||||
15km | 2 | 1:31:33
9:49/mi
|
0.00 | 1:33:35 | 1:31:33 | ||||||||||
10mi | 2 | 1:52:22
11:14/mi
|
0.00 | 1:52:22 | |||||||||||
13.1mi | 12 | 2:07:49
9:45/mi
|
0.00 | 2:27:11 | 2:11:00 | 2:07:49 | 2:09:07 | 2:11:58 | 2:10:38 | 2:19:49 | 2:21:32 | ||||
26.2mi | 7 | 4:56:09
11:18/mi
|
0.00 | 5:10:30 | 5:17:17 | 4:56:09 | 5:39:58 |
2020 |
Distance | Date | Result | WAVA |
The Doctor K Cup | 5km | 17 Oct | 31:12 | 51.83% |
Preston parkrun | 5km | 7 Mar | 31:33 | 50.74% |
Brynaman parkrun | 5km | 1 Feb | 30:35 | 52.34% |
Lliswerry 8 | 8mi | 26 Jan | 1:21:43 | 52.40% |
Morecambe Prom parkrun | 5km | 11 Jan | 31:46 | 50.39% |
Aberbeeg parkrun | 5km | 1 Jan | 31:01 | 51.61% |
Bryn Bach parkrun | 5km | 1 Jan | 30:58 | 51.69% |
2019 |
Distance | Date | Result | WAVA |
Brynaman parkrun | 5km | 28 Dec | 30:40 | 52.20% |
Glynneath 5 | 5mi | 26 Dec | 49:57 | 52.70% |
Christmas Enigma Marathon Day 1 | 26.2mi | 7 Dec | 5:57:35 | 41.51% |
Fudgeathon | 6hr | 23 Nov | 26 / 0 | 0.00% |
Snowdonia Marathon | 26.2mi | 26 Oct | 5:52:56 | 42.06% |
New Swindon Half Marathon | 13.1mi | 22 Sep | 2:21:32 | 50.60% |
Draycote Water 10 | 10mi | 8 Sep | 1:52:22 | 48.24% |
Llangorse swim | 0km | 7 Sep | 2:27:00 | 0.00% |
Cardiff 10K | 10km | 1 Sep | 1:02:00 | 53.40% |
Llyn Llech Owain parkrun | 5km | 24 Aug | 30:40 | 52.20% |
Rose Inn Series Race 4 | 4mi | 13 Aug | 38:52 | 53.02% |
Outlaw - marathon only | 26.2mi | 28 Jul | 5:39:58 | 43.19% |
The Outlaw Iron Distance Triathlon | 2.4miles/112miles/26.2miles | 28 Jul | 1:32:45 / / 5:39:58 | 0.00% |
Tenfoot Swim | 0km | 13 Jul | 0.00% | |
Swansea Bay Summer 5k series | 5km | 11 Jul | 29:45 | 53.29% |
The Wales Sportive (70 miles) | 0mi | 6 Jul | 5:35:00 | 0.00% |
The Wales Swim | 0mi | 5 Jul | 1:35:00 | 0.00% |
Swansea Bay Summer 5k series | 5km | 13 Jun | 29:28 | 53.80% |
Cotswold 113 Middle Distance Triathlon | 1.2miles/56miles/13.1miles | 9 Jun | 43:15 / 3:20:14 / 2:59:48 | 0.00% |
Llanelli Sprint Triathlon | 750metres/30km/5km | 12 May | 20:25 / 1:01:14 / 30:37 | 0.00% |
Sospan charity swim | 0mi | 10 May | 38:13 | 0.00% |
Swansea Bay Summer 5k series | 5km | 9 May | 29:06 | 54.48% |
Amman valley sprint triathlon | 400metres/16km/5km | 14 Apr | 8:15 / 36:45 / 32:25 | 0.00% |
Cardiff Bay Run | 10km | 31 Mar | 1:03:03 | 51.96% |
swimathon | 0km | 29 Mar | 1:58:03 | 0.00% |
Queen Elizabeth parkrun | 5km | 9 Mar | 33:25 | 47.44% |
Llanelli Waterside Half Marathon | 13.1mi | 10 Feb | 2:22:07 | 49.86% |
Lliswerry 8 | 8mi | 27 Jan | 1:22:28 | 51.38% |
Thornbury parkrun | 5km | 12 Jan | 32:32 | 48.73% |
2018 |
Distance | Date | Result | WAVA |
Glynneath 5 | 5mi | 26 Dec | 49:25 | 52.74% |
Llyn Llech Owain parkrun | 5km | 24 Nov | 30:33 | 51.90% |
Big Fetch Mile - Cardiff | 1mi | 3 Nov | 8:19 | 57.01% |
Cardiff Half Marathon | 13.1mi | 7 Oct | 2:19:49 | 50.68% |
The Wales Swim | 0mi | 13 Jul | 1:31:06 | 0.00% |
Cardiff Triathlon | 1.5km/40km/10km | 24 Jun | 35:07 / 1:24:44 / 57:07 | 0.00% |
Llanelli sprint tri - run only | 5km | 13 May | 29:19 | 53.60% |
Llanelli Sprint Triathlon | 750metres/30km/5km | 13 May | 19:44 / 1:01:27 / 29:19 | 0.00% |
Sospan charity swim | 0mi | 11 May | 37:52 | 0.00% |
Amman valley sprint triathlon | 400metres/16km/5km | 15 Apr | 8:24 / 38:17 / 33:06 | 0.00% |
2017 |
Distance | Date | Result | WAVA |
Glynneath 5 | 5mi | 26 Dec | 0.00% | |
Llyn Llech Owain parkrun | 5km | 18 Nov | 29:07 | 53.96% |
Big Fetch Mile - Cardiff | 1mi | 28 Oct | 7:58 | 58.80% |
Big Fetch 400m | 400mi | 28 Oct | 1:35 | 58.25% |
Llyn Llech Owain parkrun | 5km | 30 Sep | 29:09 | 53.90% |
Ironman 70.3 Weymouth | 1.2miles/56miles/13.1miles | 17 Sep | 47:50 / 4:07:24 / 2:23:54 | 0.00% |
The Wales Swim | 0mi | 7 Jul | 42:39 | 0.00% |
Cardiff Triathlon Olympic Distance | 1500metres/40km/10km | 25 Jun | 31:33 / 1:28:47 / 57:28 | 0.00% |
WR10K Cardiff | 10km | 21 May | 58:25 | 55.05% |
Llanelli Sprint Triathlon | 750metres/30km/5km | 14 May | 21:03 / 1:02:43 / 28:34 | 0.00% |
Llanelli sprint tri - run only | 5km | 14 May | 28:34 | 54.55% |
ABP Southampton Marathon | 26.2mi | 23 Apr | 4:56:09 | 48.61% |
Amman valley sprint triathlon | 400metres/16km/5km | 9 Apr | 9:09 / 35:52 / 31:05 | 0.00% |
Llanelli Waterside Half Marathon | 13.1mi | 12 Mar | 2:10:38 | 53.22% |
windsor & Eton Winter 15km - Dorney Lake | 15km | 19 Feb | 1:31:33 | 53.48% |
Lliswerry 8 | 8mi | 29 Jan | 1:15:16 | 55.26% |
2016 |
Distance | Date | Result | WAVA |
Llyn Llech Owain parkrun | 5km | 24 Dec | 28:23 | 54.90% |
Llyn Llech Owain parkrun | 5km | 26 Nov | 28:32 | 54.61% |
Llyn Llech Owain parkrun | 5km | 29 Oct | 28:52 | 53.98% |
Amman valley sprint triathlon | 400metres/16km/5km | 2 Oct | 10:33 / 37:41 / 32:12 | 0.00% |
WR10K Cardiff | 10km | 29 May | 1:00:25 | 52.78% |
Llyn Llech Owain parkrun | 5km | 30 Apr | 28:14 | 54.77% |
Great Welsh Half Marathon | 13.1mi | 17 Apr | 2:11:58 | 52.24% |
Llanelli Waterside Half Marathon | 13.1mi | 13 Mar | 2:15:29 | 50.88% |
St Davids Day Run | 10km | 28 Feb | 59:00 | 54.05% |
Llyn Llech Owain parkrun | 5km | 6 Feb | 28:57 | 53.42% |
windsor & Eton Winter 15km - Dorney Lake | 15km | 24 Jan | 1:33:35 | 51.88% |
Llyn Llech Owain parkrun | 5km | 9 Jan | 30:36 | 50.54% |
2015 |
Distance | Date | Result | WAVA |
cardiff parkrun | 5km | 12 Dec | 29:41 | 52.10% |
Swindon 10k | 10km | 22 Nov | 1:00:12 | 52.97% |
Swansea Bay Parkrun | 5km | 31 Oct | 28:59 | 53.36% |
Llyn Llech Owain parkrun | 5km | 3 Oct | 29:20 | 52.72% |
Great Newham London Run | 10km | 19 Jul | 1:07:18 | 47.02% |
Llyn Llech Owain parkrun | 5km | 27 Jun | 29:45 | 51.62% |
2014 |
Distance | Date | Result | WAVA |
Llyn Llech Owain parkrun | 5km | 2 Aug | 29:34 | 51.94% |
The National Lottery Newham London Anniversary Run | 5mi | 20 Jul | 50:46 | 49.29% |
Llyn Llech Owain Parkrun | 5km | 5 Jul | 29:13 | 52.22% |
Women's Running 10k | 10km | 24 May | 1:01:48 | 50.85% |
Llyn Llech Owain Parkrun | 5km | 10 May | 29:46 | 51.26% |
Llyn Llech Owain Parkrun | 5km | 12 Apr | 29:29 | 51.75% |
Llyn Llech Owain Parkrun | 5km | 15 Mar | 29:56 | 50.97% |
St David's Day Run 10K | 10km | 2 Mar | 1:04:06 | 49.03% |
Llyn Llech Owain Parkrun | 5km | 1 Feb | 31:01 | 49.19% |
2013 |
Distance | Date | Result | WAVA |
Llyn Llech Owain Parkrun | 5km | 10 Aug | 30:50 | 49.49% |
Olympic Park Anniversary Run | 5mi | 21 Jul | 51:48 | 48.01% |
2007 |
Distance | Date | Result | WAVA |
Nos Galan | 5km | 31 Dec | 27:20 | 54.38% |
Old Father Time 5 Mile | 5mi | 30 Dec | 44:40 | 54.50% |
Tour of Torfaen | 13.1mi | 28 Oct | 2:09:07 | 51.00% |
Cardiff Half Marathon | 13.1mi | 14 Oct | 2:17:51 | 47.77% |
Cardiff 10K | 10km | 9 Sep | 58:15 | 52.44% |
Bushy Park Time Trial | 5km | 25 Aug | 28:01 | 53.05% |
Cardiff Self Transcendence 3 x 1 Mile Relay | 1mi | 3 Aug | 7:50 | 54.47% |
Bushy Park Time Trial | 5km | 21 Jul | 28:31 | 52.00% |
Bushy Park Time Trial | 5km | 23 Jun | 27:53 | 53.18% |
Swansea Bay 5K series | 5km | 12 Jun | 28:23 | 52.24% |
Rome Marathon | 26.2mi | 18 Mar | 5:17:17 | 42.88% |
Lliswerry 8 | 8mi | 28 Jan | 1:14:36 | 52.83% |
2006 |
Distance | Date | Result | WAVA |
Fireworks 5 | 5mi | 5 Nov | 47:32 | 51.08% |
Tour of torfaen - 10 mile split | 10mi | 22 Oct | 1:36:00 | 51.76% |
Tour of Torfaen | 13.1mi | 22 Oct | 2:07:49 | 51.36% |
Cardiff Marathon | 26.2mi | 15 Oct | 5:10:30 | 43.82% |
Bristol Half Marathon | 13.1mi | 17 Sep | 2:22:57 | 45.93% |
HSBC KRUF Cardiff 10K | 10km | 3 Sep | 54:25 | 55.99% |
Self Trancendence 1 Mile Relay | 1mi | 4 Aug | 7:37 | 55.75% |
Cardiff Self Transcendence 4M () | 4mi | 28 Jul | 35:37 | 53.50% |
Swansea Harriers 5k series | 5km | 11 Jul | 26:25 | 56.03% |
Llanelli Millennium Coast 10k | 10km | 25 Jun | 1:03:34 | 47.84% |
Self Transcendence 3 Miles | 3mi | 16 Jun | 25:45 | 55.50% |
Swansea Harriers 5k series | 5km | 13 Jun | 26:33 | 55.75% |
Southampton Running Club 10k | 10km | 21 May | 55:32 | 54.76% |
Cardiff Self Transcendence 2M () | 2mi | 12 May | 16:35 | 54.42% |
London Marathon | 26.2mi | 23 Apr | 5:25:36 | 41.70% |
Chichester Priory 10k | 10km | 5 Feb | 57:07 | 53.24% |
2005 |
Distance | Date | Result | WAVA |
Cardiff Half Marathon | 13.1mi | 9 Oct | 2:11:00 | 49.99% |
Cardiff 10K | 10km | 4 Sep | 56:32 | 53.79% |
Running 4 women 8k | 8km | 21 Aug | 42:12 | 57.09% |
swansea harriers seaside series 3 | 5km | 9 Aug | 26:02 | 56.85% |
Transendence 4 mile | 4mi | 29 Jul | 34:51 | 54.61% |
swansea harriers seaside series 2 | 5km | 12 Jul | 26:46 | 55.22% |
Llanelli Millennium Coast 10K | 10km | 26 Jun | 58:17 | 52.10% |
Transendence 3 mile | 3mi | 17 Jun | 24:35 | 58.06% |
swansea harriers seaside series 1 | 5km | 14 Jun | 25:23 | 58.23% |
George Thomas Hospice 5K | 5km | 22 May | 25:33 | 57.85% |
Self Transcendence 2 Miles | 2mi | 20 May | 16:10 | 55.67% |
Southampton RC 10k | 10km | 15 May | 56:05 | 54.15% |
Great Welsh Run 5 | 5mi | 2 May | 45:10 | 53.57% |
World Harmony 5K | 5km | 2 Apr | 28:43 | 51.47% |
St Davids Day 5K | 5km | 27 Feb | 28:40 | 51.56% |
2004 |
Distance | Date | Result | WAVA |
Cardiff Half Marathon | 13.1mi | 3 Oct | 2:27:11 | 44.41% |
Cardiff 10K | 10km | 5 Sep | 1:02:15 | 48.78% |
Netley 10k | 10km | 16 May | 1:12:43 | 41.72% |
Team Solent 5k | 5km | 7 Mar | 36:58 | 39.95% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 39 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 39 |
2021 | 185 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 185 |
2020 | 9.2 | 8.6 | 4.2 | 0 | 0 | 0 | 0 | 3.3 | 2.6 | 0.7 | 5.5 | 3.2 | 37.3 |
2020 | 48 | 43 | 27 | 22 | 42 | 34 | 23 | 39 | 26 | 55 | 109 | 68 | 536 |
2020 | 59 | 82 | 38 | 68 | 112 | 96 | 161 | 52 | 33 | 67 | 145 | 121 | 1035 |
2019 | 4 | 9 | 8.1 | 6.7 | 8.2 | 10.4 | 9.8 | 3.5 | 6.5 | 4 | 2.5 | 4.6 | 77.2 |
2019 | 48 | 50 | 25 | 41 | 60 | 69 | 68 | 59 | 79 | 95 | 67 | 62 | 724 |
2019 | 109 | 106 | 123 | 233 | 262 | 285 | 160 | 23 | 4 | 30 | 20 | 45 | 1400 |
2018 | 6.1 | 6.1 | 7.1 | 9.1 | 10 | 10.3 | 8.2 | 9.3 | 4.1 | 5 | 4.2 | 2.4 | 81.9 |
2018 | 6 | 22 | 32 | 34 | 55 | 24 | 48 | 60 | 45 | 57 | 53 | 53 | 488 |
2018 | 181 | 180 | 256 | 302 | 335 | 348 | 314 | 284 | 91 | 48 | 70 | 76 | 2486 |
2017 | 4.2 | 4.9 | 6 | 6.7 | 9.6 | 9.2 | 7 | 7.2 | 5.2 | 4.5 | 5.9 | 6.6 | 76.9 |
2017 | 56 | 78 | 93 | 87 | 65 | 51 | 19 | 52 | 50 | 50 | 38 | 49 | 688 |
2017 | 125 | 141 | 134 | 101 | 225 | 172 | 335 | 206 | 162 | 125 | 104 | 172 | 2000 |
2016 | 0.5 | 3.1 | 3 | 4.3 | 1.8 | 1.4 | 1.9 | 6 | 5.1 | 4.5 | 3.2 | 4.1 | 38.7 |
2016 | 80 | 66 | 86 | 64 | 39 | 9 | 3 | 17 | 34 | 40 | 37 | 51 | 524 |
2016 | 6 | 14 | 4 | 24 | 40 | 59 | 74 | 58 | 61 | 77 | 161 | 173 | 749 |
2015 | 26 | 21 | 32 | 24 | 38 | 38 | 44 | 26 | 51 | 55 | 49 | 57 | 464 |
2015 | 33 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 42 |
2014 | 37 | 42 | 47 | 51 | 39 | 45 | 31 | 39 | 11 | 10 | 13 | 22 | 387 |
2014 | 104 | 92 | 49 | 14 | 7 | 0 | 14 | 0 | 13 | 20 | 0 | 0 | 312 |
2013 | 12 | 11 | 11 | 14 | 21 | 39 | 35 | 23 | 2 | 16 | 22 | 23 | 228 |
2013 | 0 | 5 | 7 | 0 | 20 | 11 | 4 | 18 | 75 | 34 | 26 | 24 | 223 |
2012 | 0 | 5 | 11 | 10 | 7 | 4 | 3 | 0 | 0 | 5 | 1 | 1 | 48 |
2010 | 14 | 0 | 4 | 3 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 23 |
2009 | 26 | 16 | 1 | 0 | 15 | 11 | 22 | 18 | 8 | 1 | 8 | 2 | 127 |
2009 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 22 | 2 | 43 |
2008 | 0.9 | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.7 |
2008 | 53 | 10 | 13 | 7 | 17 | 4 | 7 | 19 | 1 | 14 | 10 | 21 | 175 |
2008 | 37 | 33 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 90 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 4.3 | 0 | 0 | 4.6 |
2007 | 105 | 100 | 49 | 7 | 29 | 45 | 56 | 68 | 73 | 65 | 53 | 80 | 732 |
2007 | 0 | 0 | 30 | 13 | 7 | 8 | 0 | 13 | 6 | 8 | 0 | 0 | 86 |
2006 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0.3 | 0 | 0 | 1.3 |
2006 | 82 | 94 | 44 | 83 | 52 | 52 | 80 | 82 | 50 | 81 | 53 | 83 | 836 |
2006 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 | 0 | 17 | 0 | 0 | 39 |
2005 | 23 | 31 | 30 | 50 | 55 | 44 | 56 | 62 | 60 | 16 | 2 | 31 | 460 |
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
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Split Summary
=== 1) 1km - 6:44(6:44/km) 128/146bpm 63cal 8.9/0kmph 2) 1km - 6:40(6:40/km) 130/150bpm 60cal 9/0kmph 3) 1km - 7:26(7:26/km) 137/166bpm 69cal 8.08/0kmph 4) 1km - 7:45(7:45/km) 162/169bpm 86cal 7.74/0kmph 5) 1km - 7:20(7:20/km) 166/172bpm 83cal 8.18/0kmph 6) 1km - 7:33(7:33/km) 160/168bpm 83cal 7.95/0kmph 7) 1km - 7:14(7:14/km) 139/156bpm 59cal 8.29/0kmph 8) 0.11km - 42(6:29/km) 140/143bpm 6cal 9.26/0kmph ![]() |
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Split Summary
=== 1) 1km - 6:49(6:49/km) 139/145bpm 69cal 8.8/0kmph 2) 1km - 6:24(6:24/km) 147/149bpm 69cal 9.39/0kmph 3) 1km - 7:18(7:18/km) 144/152bpm 72cal 8.22/0kmph 4) 1km - 7:36(7:36/km) 145/153bpm 77cal 7.9/0kmph 5) 1km - 6:55(6:55/km) 156/158bpm 76cal 8.68/0kmph 6) 1km - 7:27(7:27/km) 149/160bpm 70cal 8.05/0kmph 7) 0.64km - 4:14(6:36/km) 160/161bpm 47cal 9.1/0kmph ![]() |
Split Summary
=== 1) 1km - 14:20(14:20/km) 117/131bpm 84cal 53/85rpm 4.19/0kmph 2) 1km - 16:21(16:21/km) 112/132bpm 97cal 51/74rpm 3.67/0kmph 3) 1km - 14:39(14:39/km) 106/146bpm 86cal 55/123rpm 4.09/0kmph 4) 1km - 13:04(13:04/km) 115/128bpm 73cal 55/62rpm 4.59/0kmph 5) 1km - 12:55(12:55/km) 122/149bpm 79cal 53/62rpm 4.64/0kmph 6) 1km - 12:14(12:14/km) 110/124bpm 68cal 57/66rpm 4.9/0kmph 7) 1km - 12:54(12:54/km) 106/126bpm 75cal 53/61rpm 4.65/0kmph 8) 0.13km - 2:39(19:37/km) 114/126bpm 12cal 58/64rpm 3.06/0kmph ![]() |
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Split Summary
=== 1) 1km - 7:17(7:17/km) 138/182bpm 71cal 8.24/0kmph 2) 1km - 7:01(7:01/km) 127/142bpm 63cal 8.56/0kmph 3) 1km - 7:35(7:35/km) 133/161bpm 71cal 7.91/0kmph 4) 1km - 9:30(9:30/km) 130/158bpm 79cal 6.31/0kmph 5) 1km - 7:32(7:32/km) 133/148bpm 71cal 7.97/0kmph 6) 1km - 8:18(8:18/km) 142/157bpm 82cal 7.23/0kmph 7) 0.72km - 5:19(7:25/km) 130/137bpm 43cal 8.1/0kmph ![]() |
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Sun 3rd Jan
Jan 3
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Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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Wed 6th Jan
Jan 6
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Split Summary
=== 1) 1km - 7:01(7:01/km) 123/133bpm 58cal 8.56/0kmph 2) 1km - 6:55(6:55/km) 129/134bpm 60cal 8.68/0kmph 3) 1km - 6:53(6:53/km) 129/134bpm 58cal 8.72/0kmph 4) 1km - 6:54(6:54/km) 131/136bpm 58cal 8.7/0kmph 5) 0.8km - 5:30(6:54/km) 132/136bpm 45cal 8.69/0kmph ![]() |
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Split Summary
=== 1) 0km - 20:38(0/km) 77/100bpm 60cal ![]() ![]()
Split Summary
=== 1) 5km - 14:41(2:56/km) 120/140bpm 104cal 76/81rpm 20.42/23.91kmph 2) 5km - 13:56(2:47/km) 128/136bpm 101cal 78/84rpm 21.54/23.38kmph 3) 5km - 14:10(2:50/km) 129/139bpm 98cal 80/89rpm 21.19/23.91kmph 4) 0.04km - 7(2:56/km) 132/134bpm 78/80rpm 20.5/19.01kmph ![]()
Split Summary
=== 1) 1km - 6:52(6:52/km) 141/151bpm 62cal 8.74/9.47kmph 2) 1km - 6:44(6:44/km) 145/162bpm 65cal 8.91/9.71kmph 3) 1km - 6:43(6:43/km) 145/152bpm 64cal 8.93/10.04kmph 4) 1km - 7:01(7:01/km) 159/172bpm 71cal 8.56/8.97kmph 5) 1km - 6:56(6:56/km) 147/160bpm 66cal 8.65/9.14kmph 6) 1km - 7:56(7:56/km) 156/172bpm 73cal 7.57/9.1kmph 7) 1km - 7:34(7:34/km) 157/167bpm 71cal 7.93/8.77kmph 8) 1km - 7:35(7:35/km) 151/164bpm 71cal 7.9/9.61kmph 9) 1km - 8:00(8:00/km) 155/167bpm 74cal 7.49/9.54kmph 10) 1km - 7:19(7:19/km) 148/160bpm 67cal 8.19/8.97kmph 11) 0.01km - 3(5:38/km) 147/147bpm 10.65/7.46kmph ![]() |
Split Summary
=== 1) 0km - 27:27(0/km) 67/95bpm 54cal ![]()
Split Summary
=== 1) 5km - 16:11(3:14/km) 102/112bpm 75cal 76/102rpm 18.54/21.2kmph 2) 5km - 14:24(2:53/km) 109/119bpm 70cal 82/89rpm 20.83/22.91kmph 3) 5km - 14:28(2:54/km) 110/118bpm 66cal 82/89rpm 20.75/23.18kmph 4) 1.74km - 4:57(2:50/km) 118/130bpm 27cal 79/117rpm 21.12/43.5kmph ![]() |
Split Summary
=== 1) 0km - 26:45(0/km) 77/109bpm 69cal ![]()
Split Summary
=== 1) 5km - 14:59(3:00/km) 111/123bpm 85cal 79/87rpm 20.02/22.24kmph 2) 5km - 14:19(2:52/km) 115/123bpm 79cal 82/87rpm 20.96/22.71kmph 3) 5km - 14:20(2:52/km) 113/122bpm 66cal 80/89rpm 20.92/23.98kmph 4) 5km - 13:31(2:42/km) 124/132bpm 85cal 78/86rpm 22.21/24.22kmph 5) 5km - 14:50(2:58/km) 115/124bpm 64cal 79/86rpm 20.22/22.51kmph 6) 5km - 15:03(3:01/km) 113/121bpm 60cal 78/86rpm 19.94/21.93kmph 7) 1km - 3:03(3:03/km) 111/114bpm 10cal 78/84rpm 19.67/21.03kmph ![]() |
Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Split Summary
=== 1) 0km - 32:05(0/km) 61/107bpm 51cal ![]()
Split Summary
=== 1) 2.51km - 7:11(2:52/km) 102/121bpm 36cal 83/92rpm 20.99/23.04kmph ![]() |
Split Summary
=== 1) 0km - 24:53(0/km) 77/111bpm 76cal ![]()
Split Summary
=== 1) 5km - 14:37(2:55/km) 120/132bpm 103cal 81/91rpm 20.53/23.04kmph 2) 5km - 14:10(2:50/km) 130/138bpm 109cal 83/91rpm 21.18/23.25kmph 3) 0.45km - 1:21(3:02/km) 126/128bpm 8cal 80/83rpm 19.77/21kmph ![]() ![]()
Split Summary
=== 1) 1km - 6:39(6:39/km) 141/149bpm 67cal 9.01/10.41kmph 2) 1km - 6:37(6:37/km) 152/164bpm 64cal 9.06/9.94kmph 3) 1km - 7:11(7:11/km) 163/169bpm 72cal 8.36/9.77kmph 4) 1km - 7:22(7:22/km) 164/171bpm 78cal 8.15/8.87kmph 5) 1km - 7:07(7:07/km) 158/165bpm 73cal 8.43/9.41kmph 6) 1km - 7:45(7:45/km) 156/164bpm 81cal 7.75/8.7kmph 7) 0.65km - 4:24(6:49/km) 147/161bpm 42cal 8.81/9.44kmph |
Split Summary
=== 1) 0km - 20:50(0/km) 78/138bpm 64cal ![]()
Split Summary
=== 1) 5km - 14:34(2:55/km) 110/132bpm 81cal 79/94rpm 20.59/30.16kmph 2) 4.3km - 11:27(2:40/km) 139/166bpm 95cal 75/89rpm 22.54/34.16kmph ![]() |
Split Summary
=== 1) 0km - 21:32(0/km) 67/91bpm 43cal ![]() ![]()
4 x 10 min sweet spot intervals.
Split Summary === 1) 5km - 15:58(3:12/km) 107/138bpm 91cal 75/102rpm 18.8/28.48kmph 2) 5km - 13:12(2:38/km) 136/150bpm 114cal 82/91rpm 22.72/27.48kmph 3) 5km - 13:18(2:40/km) 143/154bpm 119cal 81/89rpm 22.55/27.48kmph 4) 5km - 13:19(2:40/km) 145/156bpm 119cal 82/90rpm 22.54/27.11kmph 5) 1.61km - 4:17(2:39/km) 149/155bpm 41cal 80/87rpm 22.6/26.54kmph ![]()
Split Summary
=== 1) 1km - 6:47(6:47/km) 137/149bpm 67cal 8.84/10.18kmph 2) 1km - 6:12(6:12/km) 137/146bpm 60cal 9.67/10.41kmph 3) 1km - 7:08(7:08/km) 143/162bpm 69cal 8.41/9.34kmph 4) 1km - 7:04(7:04/km) 151/167bpm 73cal 8.49/9.37kmph 5) 1km - 6:50(6:50/km) 146/158bpm 64cal 8.77/9.44kmph 6) 1km - 8:03(8:03/km) 151/164bpm 79cal 7.46/8.83kmph 7) 1km - 7:27(7:27/km) 148/161bpm 73cal 8.05/8.53kmph 8) 1km - 7:35(7:35/km) 149/160bpm 74cal 7.92/9.57kmph 9) 1km - 7:18(7:18/km) 152/163bpm 75cal 8.22/9.17kmph 10) 0.3km - 2:00(6:41/km) 144/151bpm 18cal 8.99/9.14kmph ![]() |
Split Summary
=== 1) 0km - 17:39(0/km) 76/105bpm 52cal ![]()
Split Summary
=== 1) 5km - 14:48(2:58/km) 112/126bpm 89cal 76/86rpm 20.26/26.27kmph 2) 5km - 12:21(2:28/km) 126/134bpm 92cal 80/84rpm 24.31/25.39kmph 3) 5km - 12:54(2:35/km) 133/139bpm 104cal 77/83rpm 23.25/25.16kmph 4) 5km - 13:20(2:40/km) 131/137bpm 92cal 74/80rpm 22.51/25.56kmph 5) 5km - 13:12(2:38/km) 130/137bpm 81cal 75/81rpm 22.73/24.42kmph 6) 2.84km - 8:26(2:58/km) 125/137bpm 42cal 74/83rpm 20.24/24.42kmph ![]() |
Split Summary
=== 1) 0km - 25:00(0/km) 68/97bpm 53cal ![]() ![]()
Split Summary
=== 1) 5km - 14:59(3:00/km) 108/122bpm 89cal 79/84rpm 20.02/21.5kmph 2) 5km - 14:35(2:55/km) 118/123bpm 94cal 81/86rpm 20.57/23.04kmph 3) 2.11km - 6:01(2:51/km) 120/126bpm 37cal 83/87rpm 21.08/23.04kmph ![]()
Split Summary
=== 1) 1km - 6:48(6:48/km) 134/150bpm 67cal 8.83/9.98kmph 2) 1km - 7:27(7:27/km) 151/169bpm 78cal 8.05/9.31kmph 3) 1km - 6:40(6:40/km) 137/154bpm 66cal 9/9.84kmph 4) 1km - 7:26(7:26/km) 146/166bpm 74cal 8.08/9.17kmph 5) 1km - 7:27(7:27/km) 152/164bpm 79cal 8.06/9.41kmph 6) 1km - 7:27(7:27/km) 144/157bpm 74cal 8.05/9.21kmph 7) 1km - 7:34(7:34/km) 148/160bpm 75cal 7.92/9.24kmph 8) 0.89km - 5:59(6:41/km) 147/156bpm 60cal 8.97/9.77kmph ![]() |
Split Summary
=== 1) 5km - 15:39(3:08/km) 102/110bpm 75cal 75/83rpm 19.17/21.5kmph 2) 5km - 14:46(2:57/km) 107/114bpm 71cal 80/86rpm 20.33/21.93kmph 3) 5km - 14:51(2:58/km) 108/116bpm 67cal 79/86rpm 20.2/23.04kmph 4) 5km - 14:59(3:00/km) 107/113bpm 61cal 79/84rpm 20.02/22kmph 5) 5km - 15:05(3:01/km) 106/112bpm 58cal 78/85rpm 19.9/22.31kmph 6) 5km - 15:08(3:02/km) 106/114bpm 59cal 78/86rpm 19.83/22.51kmph 7) 5km - 14:52(2:58/km) 108/117bpm 76cal 79/85rpm 20.17/22kmph 8) 5km - 14:34(2:55/km) 116/123bpm 87cal 81/86rpm 20.6/23.04kmph 9) 5km - 14:56(2:59/km) 117/122bpm 80cal 79/86rpm 20.09/22.17kmph 10) 5km - 14:53(2:59/km) 117/123bpm 75cal 79/87rpm 20.17/22.71kmph 11) 3.46km - 11:34(3:20/km) 117/127bpm 56cal 79/86rpm 17.97/22.77kmph ![]() |
Sun 17th Jan
Jan 17
|
Mon 18th Jan
Jan 18
|
Tue 19th Jan
Jan 19
|
Wed 20th Jan
Jan 20
|
Thu 21st Jan
Jan 21
|
Fri 22nd Jan
Jan 22
|
Sat 23rd Jan
Jan 23
|
Split Summary
=== 1) 1km - 6:52(6:52/km) 128/141bpm 65cal 8.73/10.14kmph 2) 1km - 6:35(6:35/km) 140/152bpm 64cal 9.13/10.04kmph 3) 1km - 7:30(7:30/km) 154/168bpm 73cal 8/9.14kmph 4) 1km - 7:29(7:29/km) 156/163bpm 82cal 8.02/9.17kmph 5) 1km - 7:19(7:19/km) 140/157bpm 66cal 8.19/8.9kmph 6) 1km - 7:27(7:27/km) 139/157bpm 70cal 8.05/9.91kmph 7) 1km - 6:49(6:49/km) 144/155bpm 68cal 8.8/9.67kmph 8) 0.11km - 42(6:29/km) 143/146bpm 6cal 9.25/9.04kmph ![]() |
Split Summary
=== 1) 0km - 35:15(0/km) 65/104bpm 73cal ![]() ![]()
TrainerRoad 5 x sweetspot intervals
Split Summary === 1) 5km - 14:11(2:50/km) 121/156bpm 105cal 76/82rpm 21.15/30.64kmph 2) 5km - 12:40(2:32/km) 124/137bpm 91cal 76/84rpm 23.68/27.68kmph 3) 5km - 13:52(2:46/km) 129/143bpm 101cal 74/83rpm 21.64/27.98kmph 4) 5km - 12:44(2:33/km) 135/144bpm 102cal 75/84rpm 23.55/27.28kmph 5) 2.32km - 6:35(2:51/km) 131/144bpm 45cal 73/80rpm 21.1/27.11kmph ![]() |
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Split Summary
=== 1) 0km - 22:22(0/km) 82/128bpm 84cal ![]() ![]()
Trainer Road - Tallac
Split Summary === 1) 5km - 13:23(2:41/km) 118/133bpm 96cal 78/87rpm 22.41/27.68kmph 2) 5km - 12:41(2:32/km) 137/149bpm 119cal 76/81rpm 23.65/27.11kmph 3) 5km - 11:45(2:21/km) 146/152bpm 121cal 76/80rpm 25.53/26.81kmph 4) 5km - 13:17(2:39/km) 144/158bpm 123cal 72/80rpm 22.58/27.54kmph 5) 3.52km - 8:55(2:32/km) 147/154bpm 89cal 73/80rpm 23.7/26.27kmph ![]() |
Split Summary
=== 1) 0km - 22:49(0/km) 71/116bpm 57cal ![]()
Split Summary
=== 1) 0km - 3(0/km) 117/117bpm 2) 5km - 14:59(3:00/km) 121/125bpm 117cal 79/84rpm 20.03/21.4kmph 3) 1.73km - 5:00(2:54/km) 121/127bpm 35cal 82/86rpm 20.74/22.64kmph ![]()
Split Summary
=== 1) 1km - 6:58(6:58/km) 136/147bpm 71cal 8.61/9.74kmph 2) 1km - 6:30(6:30/km) 134/148bpm 66cal 9.24/10.08kmph 3) 1km - 7:17(7:17/km) 145/155bpm 73cal 8.24/9.17kmph 4) 1km - 6:57(6:57/km) 151/165bpm 75cal 8.62/9.31kmph 5) 1km - 7:11(7:11/km) 147/171bpm 74cal 8.34/9.47kmph 6) 1km - 7:30(7:30/km) 154/169bpm 82cal 8/10.41kmph 7) 1km - 7:16(7:16/km) 149/161bpm 75cal 8.26/9.47kmph 8) 1km - 7:41(7:41/km) 150/164bpm 80cal 7.8/9.37kmph 9) 1km - 7:26(7:26/km) 150/158bpm 73cal 8.06/8.77kmph 10) 0.69km - 4:49(6:59/km) 144/157bpm 45cal 8.59/9kmph ![]() |
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