Dick Spandex
M55
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Races
76 -
Miles
15844 -
Miles
417 -
Miles
32729 -
Miles
2633 -
WAVA
71.56% -
5k
19:38 -
5M
33:35 -
10k
42:16 -
10M
1:13:34 -
Half
1:38:45 -
Mara
3:43:08
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Recent Training | |||
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18th Mar
|
General | 2.1mi | 44:13 |
16th Mar
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General | 21.3mi | 3:58:18 |
15th Mar
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General | 2.5mi | 50:42 |
14th Mar
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General | 10.2mi | 59:28 |
14th Mar
|
General | 6.4mi | 1:16:09 |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 5:41 | 1:04 |
5k | 19:35 | 3:28 |
5mi | 32:31 | 5:49 |
10k | 42:00 | 7:22 |
10mi | 1:09:25 | 14:13 |
Half | 1:56:10 | 36:39 |
20mi | 3:42:27 | 56:12 |
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Buddies (6) |
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Read Everyone!
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- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|
5km | 17 | 21:23 63.75 | 20:37 66.62 | 20:35 67.23 | 19:50 70.30 | 19:38 71.56 | 21:04 67.21 | 19:38
6:19/mi
|
71.56 | |
5mi | 16 | 35:51 61.75 | 34:10 65.30 | 35:22 63.58 | 33:40 67.31 | 33:35 68.01 | 33:35
6:43/mi
|
68.01 | ||
10km | 24 | 45:34 60.60 | 42:36 65.33 | 45:02 62.29 | 42:16 66.90 | 42:18 67.39 | 43:49 65.06 | 45:45 62.82 | 42:16
6:48/mi
|
67.39 |
10mi | 7 | 1:21:10 56.15 | 1:14:19 61.32 | 1:17:11 60.01 | 1:13:54 63.19 | 1:13:34 63.99 | 1:13:34
7:21/mi
|
63.99 | ||
13.1mi | 7 | 1:41:39 59.27 | 1:43:27 58.71 | 1:41:27 60.87 | 1:38:45 63.05 | 1:42:01 61.54 | 1:38:45
7:32/mi
|
63.05 | ||
26.2mi | 2 | 4:29:21 48.47 | 3:43:08 59.50 | 3:43:08
8:31/mi
|
59.50 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
18 May | Wroxham 5k | 0.00 | 5km | |
2015 | Result | WAVA | Distance | |
26 Apr | London Marathon | 0.00 | 26.2mi | |
12 Apr | Diss Duathlon | / / | 0.00 | 0km/30km/10.2km |
5 Apr | CONAC Trowse 10K | 0.00 | 10km | |
15 Mar | Barcelona Marathon PB | 3:43:08 | 59.50 | 26.2mi |
1 Jan | Wymondham New Years Day 10K SB | 45:45 | 62.82 | 10km |
2014 | Result | WAVA | Distance | |
23 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:42:01 | 61.54 | 13.1mi |
8 Nov | Blickling parkrun SB | 21:04 | 67.21 | 5km |
13 Apr | The Cambridge Duathlon | / / | 0.00 | 0km/25miles/10miles |
16 Feb | Valentines 10K SB | 43:49 | 65.06 | 10km |
2013 | Result | WAVA | Distance | |
15 Dec | Turkey Trot PB | 1:13:34 | 63.99 | 10mi |
24 Nov | Larking Gowen City of Norwich Half Marathon | 0.00 | 13.1mi | |
6 Oct | MBNA Chester Marathon SB | 4:29:21 | 48.47 | 26.2mi |
1 Sep | Wissey Half Marathon PB | 1:38:45 | 63.05 | 13.1mi |
19 Jun | Wroxham 5K PB | 19:38 | 71.56 | 5km |
5 Jun | Bungay 10k Summer Series - Race 1 SB | 42:18 | 67.39 | 10km |
22 May | Great Yarmouth 5 Mile Series Race 3 PB | 33:35 | 68.01 | 5mi |
13 May | Cape Wrath Challenge 10k | 44:34 | 63.96 | 10km |
8 May | Great Yarmouth 5 Mile Series Race 2 | 34:00 | 67.18 | 5mi |
27 Apr | Norwich parkrun | 20:06 | 69.90 | 5km |
24 Apr | Great Yarmouth 5 Mile series Race 1 | 33:37 | 67.95 | 5mi |
20 Apr | Norwich Parkrun | 20:21 | 69.04 | 5km |
29 Mar | Roger Wing Charity 10k | 44:16 | 64.40 | 10km |
3 Mar | Swavesey Half Marathon | 1:40:13 | 61.61 | 13.1mi |
2012 | Result | WAVA | Distance | |
16 Dec | Beccles 10 mile Turkey Trot SB | 1:13:54 | 63.19 | 10mi |
25 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:41:27 | 60.87 | 13.1mi |
14 Oct | RYSTON Cross Country Grand Prix RACE 1 | 20:49 | 66.98 | 5km |
13 Oct | Norwich parkrun | 20:29 | 68.07 | 5km |
26 Sep | PSUK 10 Mile Road Running Championships | 1:15:32 | 61.82 | 10mi |
2 Sep | Wissey Half Marathon | 1:47:33 | 57.41 | 13.1mi |
1 Aug | Bungay Black Dog Summer Series ( Race 3 ) | 44:40 | 63.31 | 10km |
27 Jul | Worstead Festival 5 (RCGP 7) SB | 33:40 | 67.31 | 5mi |
4 Jul | Bungay Black Dog Summer Series ( Race 2 ) | 43:44 | 64.66 | 10km |
1 Jul | Humpty Dumpty 10K (RCGP 5) | 43:36 | 64.86 | 10km |
10 Jun | Wymondham Midsummer 10 mile | 1:16:20 | 61.17 | 10mi |
3 Jun | Edingthorpe 5 | 35:35 | 63.69 | 5mi |
23 May | Great Yarmouth 5m Series Race 3 | 33:47 | 67.08 | 5mi |
16 May | Wroxham 5K SB | 19:50 | 70.30 | 5km |
9 May | Great Yarmouth 5m Series Race 2 | 33:50 | 66.98 | 5mi |
6 May | Bespak Grand East Anglia Run PB | 42:16 | 66.90 | 10km |
8 Apr | Trowse 10k | 43:29 | 65.03 | 10km |
25 Feb | Norwich parkrun | 20:34 | 67.28 | 5km |
12 Feb | Valentines day 10K - RCGP 2 | 43:33 | 64.41 | 10km |
14 Jan | Norwich Parkrun | 21:12 | 65.27 | 5km |
2011 | Result | WAVA | Distance | |
23 Oct | East Coast Run | 0.00 | 10km | |
14 Sep | PSUK 10 Mile Road Race Championships SB | 1:17:11 | 60.01 | 10mi |
24 Aug | Broadland 5K Series - Race 3 SB | 20:35 | 67.23 | 5km |
21 Aug | Reepham Summer 10k SB | 45:02 | 62.29 | 10km |
13 Aug | Norwich Parkrun | 21:19 | 64.92 | 5km |
29 Jul | Worstead Festival 5 SB | 35:22 | 63.58 | 5mi |
4 Jun | Norwich Parkrun | 20:57 | 66.05 | 5km |
25 May | Broadland 5K Series - Race 1 | 21:00 | 65.90 | 5km |
18 May | GYRR 5 Mile Series - Race 3 | 35:36 | 63.16 | 5mi |
4 May | GYRR 5 Mile Series - Race 2 | 36:17 | 61.97 | 5mi |
2 May | Breckland 10k | 45:20 | 61.88 | 10km |
24 Apr | Trowse 10k | 46:51 | 59.88 | 10km |
2010 | Result | WAVA | Distance | |
8 Sep | GMP 10 miler | 0.00 | 10mi | |
25 Aug | Wroxham 5K | 20:51 | 65.87 | 5km |
23 Jul | Worstead Festival 5 | 34:20 | 64.98 | 5mi |
13 Jun | Wymondham Midsummer 10 Mile | 0.00 | 10mi | |
26 May | Wroxham 5k SB | 20:37 | 66.62 | 5km |
2 May | Bespak Grand East Anglia Run SB | 42:36 | 65.33 | 10km |
14 Apr | GYRR 5 Mile Series - Race 1 SB | 34:10 | 65.30 | 5mi |
21 Mar | Reading Half Marathon SB | 1:43:27 | 58.71 | 13.1mi |
14 Feb | Norfolk Gazelles Valentine 10K | 43:08 | 64.02 | 10km |
31 Jan | Reedham Ten SB | 1:14:19 | 61.32 | 10mi |
2009 | Result | WAVA | Distance | |
6 Dec | Grim Challenge | 1:26:23 | 41.74 | 8mi |
29 Nov | Larking Gowen City of Norwich Half Marathon SB | 1:41:39 | 59.27 | 13.1mi |
25 Oct | East Coast Run SB | 45:34 | 60.60 | 10km |
11 Oct | Marriott's Way 10k | 45:36 | 60.55 | 10km |
4 Oct | Jolly Jaguars 10k | 46:31 | 59.36 | 10km |
16 Sep | PSUK 10 Mile Road Race Llandudno SB | 1:21:10 | 56.15 | 10mi |
26 Aug | Wroxham 5K | 21:37 | 63.06 | 5km |
24 Jul | 21st Worstead Festival 5 SB | 35:51 | 61.75 | 5mi |
24 Jun | Wroxham 5K SB | 21:23 | 63.75 | 5km |
5 Jun | Guy Fawkes 10k | 46:07 | 59.87 | 10km |
20 May | great yarmouth promenade 5 race 3 | 37:15 | 59.43 | 5mi |
13 May | Shady Oak Tough 10k | 54:19 | 50.84 | 10km |
6 May | great yarmouth promenade 5 race 2 | 36:09 | 61.24 | 5mi |
22 Apr | great yarmouth promenade 5 race 1 | 37:06 | 59.67 | 5mi |
12 Apr | Trowse 10k | 49:03 | 56.29 | 10km |
29 Mar | Jolly Jaguars 10k | 49:20 | 55.97 | 10km |
15 Feb | The Valentine 10K | 53:51 | 50.88 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 104 | 56 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 198 |
2024 | 126 | 161 | 73 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 360 |
2024 | 0 | 76 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 92 |
2023 | 101 | 93 | 65 | 65 | 76 | 65 | 64 | 78 | 61 | 58 | 64 | 67 | 855 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 4 |
2023 | 106 | 109 | 120 | 131 | 101 | 120 | 104 | 123 | 92 | 124 | 79 | 66 | 1274 |
2023 | 49 | 52 | 0 | 64 | 142 | 157 | 92 | 54 | 215 | 55 | 44 | 11 | 937 |
2022 | 59 | 38 | 55 | 46 | 38 | 48 | 32 | 58 | 60 | 47 | 58 | 62 | 602 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 |
2022 | 106 | 104 | 108 | 101 | 114 | 82 | 100 | 91 | 83 | 59 | 106 | 101 | 1154 |
2022 | 68 | 6 | 58 | 159 | 151 | 362 | 287 | 180 | 128 | 49 | 0 | 23 | 1470 |
2021 | 0 | 0 | 82 | 99 | 102 | 75 | 67 | 71 | 72 | 102 | 67 | 72 | 809 |
2021 | 129 | 110 | 124 | 109 | 123 | 101 | 127 | 119 | 103 | 107 | 102 | 100 | 1354 |
2021 | 0 | 83 | 142 | 193 | 205 | 245 | 235 | 120 | 183 | 89 | 65 | 7 | 1567 |
2020 | 8 | 6 | 4 | 20 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 57 |
2020 | 9 | 2.4 | 2.8 | 0.3 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 14.9 |
2020 | 138 | 102 | 136 | 139 | 154 | 134 | 105 | 100 | 105 | 107 | 121 | 105 | 1446 |
2020 | 12 | 106 | 216 | 13 | 40 | 0 | 31 | 10 | 136 | 0 | 0 | 0 | 563 |
2019 | 1 | 14 | 0 | 8 | 17 | 13 | 9 | 0 | 0 | 0 | 3 | 2 | 67 |
2019 | 1.1 | 0.3 | 1.1 | 0.1 | 0.6 | 1.6 | 2.9 | 1.9 | 2.6 | 4.8 | 1.6 | 3.2 | 21.7 |
2019 | 90 | 93 | 114 | 101 | 62 | 79 | 61 | 61 | 68 | 55 | 78 | 102 | 964 |
2019 | 204 | 209 | 282 | 456 | 403 | 347 | 49 | 0 | 15 | 0 | 0 | 0 | 1965 |
2018 | 1.7 | 13 | 3.5 | 4 | 5.1 | 6.1 | 0 | 0 | 1.9 | 2.6 | 0.2 | 0 | 38.1 |
2018 | 33 | 45 | 64 | 65 | 47 | 29 | 25 | 82 | 82 | 54 | 80 | 79 | 685 |
2018 | 165 | 554 | 437 | 348 | 841 | 636 | 615 | 88 | 235 | 364 | 85 | 47 | 4415 |
2017 | 5.8 | 9.9 | 9.2 | 7.5 | 11.9 | 4.7 | 10.2 | 12.8 | 3.9 | 2.4 | 11.1 | 3 | 92.4 |
2017 | 41 | 62 | 65 | 62 | 47 | 49 | 46 | 47 | 46 | 59 | 32 | 29 | 585 |
2017 | 191 | 223 | 326 | 445 | 492 | 482 | 784 | 370 | 134 | 64 | 0 | 44 | 3555 |
2016 | 10.3 | 5.2 | 5.3 | 3.8 | 7 | 13 | 10.9 | 11.2 | 6.7 | 3.9 | 5 | 4.3 | 86.6 |
2016 | 97 | 67 | 87 | 76 | 66 | 66 | 73 | 71 | 91 | 72 | 59 | 56 | 880 |
2016 | 352 | 312 | 312 | 245 | 399 | 376 | 322 | 372 | 245 | 276 | 41 | 126 | 3378 |
2015 | 3.1 | 0 | 5 | 4.4 | 10.5 | 3.1 | 17.1 | 8.7 | 11.6 | 8 | 5 | 5.5 | 81.9 |
2015 | 124 | 160 | 95 | 108 | 79 | 48 | 64 | 70 | 78 | 55 | 73 | 58 | 1013 |
2015 | 156 | 177 | 238 | 278 | 436 | 317 | 334 | 578 | 415 | 227 | 251 | 221 | 3627 |
2014 | 6.2 | 9.2 | 5.8 | 8.9 | 12 | 4.1 | 1.2 | 2.9 | 0 | 0 | 0 | 1 | 51.2 |
2014 | 89 | 87 | 93 | 79 | 73 | 61 | 107 | 95 | 104 | 99 | 83 | 125 | 1096 |
2014 | 407 | 441 | 537 | 612 | 644 | 712 | 676 | 238 | 156 | 179 | 212 | 145 | 4959 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 5.2 | 0.5 | 5.4 | 6.2 | 7 | 24.8 |
2013 | 126 | 117 | 109 | 106 | 115 | 128 | 77 | 96 | 88 | 80 | 84 | 76 | 1201 |
2013 | 79 | 164 | 169 | 264 | 195 | 232 | 454 | 469 | 511 | 250 | 170 | 300 | 3257 |
2012 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2012 | 108 | 102 | 107 | 117 | 112 | 114 | 107 | 100 | 107 | 119 | 118 | 86 | 1298 |
2012 | 27 | 50 | 19 | 0 | 76 | 19 | 30 | 127 | 186 | 22 | 0 | 2 | 557 |
2011 | 0 | 0 | 2 | 2 | 2 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 8 |
2011 | 30 | 40 | 76 | 58 | 69 | 38 | 85 | 100 | 70 | 100 | 101 | 88 | 855 |
2011 | 164 | 81 | 111 | 185 | 30 | 41 | 87 | 92 | 33 | 51 | 15 | 16 | 906 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 9 |
2010 | 0 | 0.5 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 |
2010 | 142 | 107 | 69 | 112 | 122 | 85 | 99 | 88 | 41 | 54 | 55 | 0 | 973 |
2010 | 34 | 28 | 70 | 47 | 57 | 94 | 122 | 55 | 16 | 34 | 0 | 0 | 557 |
2009 | 0 | 0 | 0 | 0 | 9 | 11 | 0 | 0 | 6 | 0 | 0 | 0 | 26 |
2009 | 0 | 0 | 0 | 47 | 42 | 52 | 105 | 75 | 70 | 101 | 116 | 98 | 706 |
2009 | 0 | 0 | 0 | 161 | 218 | 180 | 98 | 122 | 70 | 74 | 0 | 0 | 923 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Add a comment
Split Summary
=== 1) 4.51mi - 47:49(10:37/mi) 127/155bpm [1348b/mi] 554cal 282/437W Add a comment
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Split Summary
=== 1) 1.19mi - 11:01(9:18/mi) 115/132bpm [1069b/mi] 129cal 326/553W 2) 0.25mi - 1:37(6:28/mi) 137/150bpm [887b/mi] 23cal 449/525W 3) 0.05mi - 1:00(20:22/mi) 137/150bpm [2790b/mi] 12cal 163/475W 4) 0.25mi - 1:31(6:04/mi) 140/153bpm [850b/mi] 22cal 456/500W 5) 0.05mi - 1:00(21:54/mi) 137/154bpm [3001b/mi] 12cal 119/472W 6) 0.25mi - 1:33(6:11/mi) 137/153bpm [847b/mi] 22cal 464/538W 7) 0.05mi - 1:00(20:13/mi) 138/154bpm [2789b/mi] 12cal 151/459W 8) 0.25mi - 1:34(6:16/mi) 136/146bpm [852b/mi] 22cal 449/534W 9) 0.04mi - 1:00(25:05/mi) 136/145bpm [3411b/mi] 13cal 123/425W 10) 0.2mi - 1:14(6:09/mi) 116/128bpm [713b/mi] 17cal 466/552W 11) 0.05mi - 1:00(21:16/mi) 126/131bpm [2680b/mi] 9cal 130/466W 12) 0.2mi - 1:13(6:07/mi) 129/144bpm [789b/mi] 16cal 428/522W 13) 0.05mi - 1:00(21:19/mi) 134/152bpm [2857b/mi] 11cal 125/485W 14) 0.2mi - 1:12(6:00/mi) 122/138bpm [732b/mi] 19cal 471/549W 15) 0.05mi - 1:00(18:18/mi) 129/139bpm [2361b/mi] 9cal 168/475W 16) 0.1mi - 33(5:33/mi) 120/126bpm [666b/mi] 8cal 465/539W 17) 0.06mi - 1:00(18:10/mi) 128/134bpm [2324b/mi] 9cal 148/482W 18) 0.1mi - 34(5:40/mi) 114/124bpm [645b/mi] 8cal 339/503W 19) 0.05mi - 1:00(20:54/mi) 115/122bpm [2403b/mi] 7cal 125/495W 20) 0.66mi - 6:00(9:03/mi) 131/145bpm [1186b/mi] 78cal 350/436W Add a comment
Split Summary
=== 1) 1mi - 20:35(20:35/mi) 78/89bpm [1606b/mi] 106cal 45/74rpm 2) 1mi - 18:40(18:40/mi) 86/100bpm [1605b/mi] 105cal 52/124rpm 3) 1mi - 17:09(17:09/mi) 101/122bpm [1732b/mi] 109cal 54/61rpm 4) 0.22mi - 3:56(17:53/mi) 117/122bpm [2093b/mi] 25cal 51/60rpm Add a comment
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Split Summary
=== 1) 5mi - 35:55(7:11/mi) 82/111bpm [589b/mi] 252cal 72/82rpm 94/272W 2) 5mi - 23:05(4:37/mi) 103/116bpm [476b/mi] 249cal 73/89rpm 157/284W 3) 2.58mi - 10:19(4:00/mi) 106/114bpm [424b/mi] 104cal 74/83rpm 144/209W Add a comment
Split Summary
=== 1) 1mi - 20:14(20:14/mi) 77/92bpm [1558b/mi] 101cal 48/108rpm 2) 1mi - 19:35(19:35/mi) 79/91bpm [1547b/mi] 100cal 49/61rpm 3) 0.86mi - 17:11(20:00/mi) 76/90bpm [1520b/mi] 90cal 46/64rpm Add a comment
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Split Summary
=== 1) 3.11mi - 21:35(6:56/mi) 143/152bpm [993b/mi] 327cal 426/532W Add a comment
Split Summary
=== 1) 1.07mi - 12:46(11:55/mi) 116/143bpm [1382b/mi] 129cal 239/467W Add a comment
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Add a comment
Split Summary
=== 1) 1.4mi - 12:12(8:43/mi) 126/144bpm [1098b/mi] 158cal 340/410W 2) 6.07mi - 49:37(8:11/mi) 143/154bpm [1169b/mi] 706cal 367/553W 3) 1.36mi - 16:14(11:57/mi) 128/154bpm [1530b/mi] 165cal 245/439W Add a comment
Split Summary
=== 1) 1mi - 18:13(18:13/mi) 78/92bpm [1420b/mi] 101cal 53/63rpm 2) 1mi - 23:27(23:27/mi) 79/101bpm [1853b/mi] 115cal 39/79rpm 3) 1mi - 17:27(17:27/mi) 82/98bpm [1431b/mi] 101cal 52/63rpm 4) 0.29mi - 4:59(17:10/mi) 80/91bpm [1373b/mi] 29cal 54/59rpm Add a comment
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Split Summary
=== 1) 6.2mi - 1:05:14(10:31/mi) 121/132bpm [1273b/mi] 744cal 288/460W 2) 0.01mi - 11(24:37/mi) 121/121bpm [2978b/mi] 2cal 248/277W Add a comment
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Split Summary
=== 1) 0.3mi - 2:43(9:02/mi) 113/126bpm [1020b/mi] 31cal 300/377W 2) 1.2mi - 9:35(7:59/mi) 131/142bpm [1046b/mi] 131cal 380/489W 3) 1.2mi - 8:52(7:24/mi) 144/152bpm [1064b/mi] 134cal 424/497W 4) 1.2mi - 9:25(7:51/mi) 143/150bpm [1123b/mi] 137cal 373/420W 5) 1.2mi - 8:49(7:21/mi) 141/149bpm [1036b/mi] 127cal 378/455W 6) 1.2mi - 9:36(8:00/mi) 141/151bpm [1127b/mi] 133cal 356/516W 7) 1.2mi - 8:59(7:29/mi) 146/154bpm [1093b/mi] 132cal 401/527W 8) 0.3mi - 3:00(10:02/mi) 129/151bpm [1293b/mi] 39cal 308/370W 9) 0.02mi - 48(35:21/mi) 111/122bpm [3924b/mi] 3cal 48/134W Add a comment
Split Summary
=== 1) 1mi - 19:54(19:54/mi) 82/91bpm [1632b/mi] 104cal 49/65rpm 2) 1mi - 19:02(19:02/mi) 83/96bpm [1580b/mi] 102cal 49/60rpm 3) 0.47mi - 8:36(18:09/mi) 77/97bpm [1397b/mi] 48cal 52/58rpm Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 5mi - 24:58(5:00/mi) 104/129bpm [519b/mi] 268cal 71/87rpm 156/274W 2) 5mi - 17:47(3:33/mi) 123/130bpm [438b/mi] 236cal 72/88rpm 198/289W 3) 2.28mi - 14:49(6:30/mi) 106/126bpm [690b/mi] 116cal 70/88rpm 112/249W Add a comment
Split Summary
=== 1) 1mi - 20:23(20:23/mi) 80/88bpm [1631b/mi] 106cal 48/65rpm 2) 1mi - 18:08(18:08/mi) 80/88bpm [1451b/mi] 100cal 53/59rpm 3) 1mi - 18:58(18:58/mi) 82/95bpm [1556b/mi] 102cal 50/62rpm 4) 0.07mi - 1:54(25:59/mi) 88/92bpm [2287b/mi] 10cal 31/65rpm Add a comment
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Split Summary
=== 1) 3.8mi - 38:20(10:05/mi) 121/131bpm [1221b/mi] 437cal 296/425W 2) 12mi - 1:36:20(8:02/mi) 140/157bpm [1124b/mi] 1351cal 372/555W 3) 2.21mi - 20:17(9:11/mi) 142/150bpm [1304b/mi] 278cal 325/400W Add a comment
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Split Summary
=== 1) 1mi - 21:50(21:50/mi) 72/88bpm [1572b/mi] 98cal 42/61rpm 2) 1mi - 20:51(20:51/mi) 73/90bpm [1522b/mi] 102cal 48/59rpm 3) 0.74mi - 19:50(26:37/mi) 67/79bpm [1784b/mi] 76cal 33/59rpm Add a comment
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Add a comment
Split Summary
=== 1) 4.05mi - 41:41(10:18/mi) 127/152bpm [1308b/mi] 504cal 294/567W Add a comment
Split Summary
=== 1) 0.43mi - 7:16(17:06/mi) 101/126bpm [1727b/mi] 62cal 152/400W 2) 0.64mi - 8:32(13:17/mi) 100/135bpm [1329b/mi] 72cal 219/505W 3) 3.13mi - 24:57(7:59/mi) 138/153bpm [1102b/mi] 358cal 385/519W 4) 0.02mi - 52(48:04/mi) 131/141bpm [6297b/mi] 9cal 75/403W Add a comment
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Add a comment
Split Summary
=== 1) 1mi - 20:43(20:43/mi) 86/96bpm [1782b/mi] 111cal 46/61rpm 2) 1mi - 22:11(22:11/mi) 81/94bpm [1797b/mi] 108cal 43/62rpm 3) 0.15mi - 5:08(33:58/mi) 82/93bpm [2786b/mi] 23cal 27/60rpm Add a comment
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Split Summary
=== 1) 0.68mi - 10:52(15:54/mi) 86/95bpm [1367b/mi] 73cal 59/66rpm 2) 1mi - 20:50(20:50/mi) 75/98bpm [1563b/mi] 102cal 46/62rpm 3) 1mi - 19:17(19:17/mi) 89/113bpm [1717b/mi] 120cal 50/76rpm 4) 1mi - 19:46(19:46/mi) 89/103bpm [1760b/mi] 116cal 48/61rpm 5) 1mi - 20:20(20:20/mi) 75/95bpm [1525b/mi] 97cal 48/64rpm 6) 1mi - 18:44(18:44/mi) 83/94bpm [1554b/mi] 96cal 53/119rpm 7) 0.48mi - 11:50(24:47/mi) 73/86bpm [1809b/mi] 54cal 38/62rpm Add a comment
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Split Summary
=== 1) 4.32mi - 52:47(12:12/mi) 123/155bpm [1501b/mi] 554cal 238/424W Add a comment
Split Summary
=== 1) 0.69mi - 12:56(18:40/mi) 82/92bpm [1531b/mi] 54cal 51/70rpm 2) 11.32mi - 4:19:15(22:54/mi) 86/133bpm [1969b/mi] 1083cal 42/101rpm Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 1mi - 19:03(19:03/mi) 78/98bpm [1486b/mi] 103cal 49/65rpm 2) 1mi - 18:13(18:13/mi) 106/123bpm [1931b/mi] 152cal 56/64rpm 3) 1mi - 17:38(17:38/mi) 75/116bpm [1323b/mi] 89cal 55/68rpm 4) 1mi - 17:00(17:00/mi) 81/110bpm [1377b/mi] 99cal 56/67rpm 5) 0.27mi - 7:57(29:03/mi) 91/98bpm [2644b/mi] 42cal 30/66rpm Add a comment
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1) 1.04mi - 11:13(10:48/mi) 113/133bpm [1220b/mi] 122cal 267/426W
2) 1mi - 7:33(7:33/mi) 143/157bpm [1079b/mi] 111cal 380/456W 3) 0.12mi - 2:00(17:01/mi) 127/146bpm [2162b/mi] 18cal 122/394W 4) 1mi - 7:28(7:28/mi) 144/155bpm [1075b/mi] 113cal 435/550W 5) 0.08mi - 2:00(25:45/mi) 117/145bpm [3012b/mi] 13cal 71/429W 6) 1mi - 7:29(7:29/mi) 141/153bpm [1054b/mi] 108cal 390/476W 7) 0.12mi - 2:00(16:59/mi) 124/150bpm [2105b/mi] 15cal 113/374W 8) 1mi - 7:23(7:23/mi) 147/156bpm [1086b/mi] 114cal 439/549W 9) 0.08mi - 2:00(24:32/mi) 119/155bpm [2918b/mi] 12cal 107/438W 10) 1mi - 7:22(7:22/mi) 145/158bpm [1068b/mi] 113cal 393/472W 11) 0.11mi - 2:00(17:37/mi) 131/154bpm [2308b/mi] 17cal 134/386W 12) 1mi - 7:17(7:17/mi) 151/160bpm [1100b/mi] 115cal 443/562W 13) 0.11mi - 2:00(18:34/mi) 140/155bpm [2599b/mi] 20cal 132/420W 14) 0.86mi - 8:40(10:08/mi) 142/157bpm [1438b/mi] 108cal 297/411W Add a comment
1) 1mi - 19:01(19:01/mi) 84/89bpm [1598b/mi] 102cal 52/61rpm
2) 1mi - 18:54(18:54/mi) 86/104bpm [1625b/mi] 102cal 49/65rpm 3) 1mi - 18:47(18:47/mi) 85/102bpm [1597b/mi] 103cal 51/61rpm 4) 0.24mi - 12:17(51:10/mi) 72/98bpm [3684b/mi] 37cal 13/59rpm Add a comment
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1) 3.11mi - 21:56(7:02/mi) 154/178bpm [1084b/mi] 347cal 435/548W
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1) 0.48mi - 7:10(15:05/mi) 119/140bpm [1794b/mi] 72cal 185/452W
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1) 4.38mi - 44:07(10:04/mi) 126/145bpm [1269b/mi] 531cal 301/424W
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1) 6.2mi - 1:03:16(10:12/mi) 138/181bpm [1408b/mi] 813cal 291/479W
2) 0.01mi - 8(9:59/mi) 149/154bpm [1487b/mi] 2cal 353/359W Add a comment
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1) 1.29mi - 14:08(10:56/mi) 114/129bpm [1245b/mi] 152cal 266/413W
2) 0.2mi - 1:25(7:05/mi) 119/143bpm [842b/mi] 16cal 394/486W 3) 0.2mi - 1:38(8:12/mi) 145/151bpm [1190b/mi] 24cal 378/461W 4) 0.2mi - 1:23(6:56/mi) 154/156bpm [1068b/mi] 22cal 420/494W 5) 0.2mi - 1:38(8:11/mi) 149/154bpm [1219b/mi] 25cal 373/442W 6) 0.2mi - 1:24(7:02/mi) 146/153bpm [1028b/mi] 22cal 422/535W 7) 0.2mi - 1:39(8:16/mi) 147/150bpm [1216b/mi] 25cal 374/435W 8) 0.2mi - 1:24(7:00/mi) 147/152bpm [1028b/mi] 21cal 417/463W 9) 0.2mi - 1:38(8:11/mi) 146/153bpm [1196b/mi] 25cal 372/417W 10) 0.2mi - 1:23(6:55/mi) 148/155bpm [1023b/mi] 22cal 422/445W 11) 0.2mi - 1:37(8:06/mi) 129/155bpm [1045b/mi] 19cal 339/436W 12) 0.2mi - 1:22(6:52/mi) 136/146bpm [934b/mi] 20cal 436/484W 13) 0.2mi - 1:37(8:07/mi) 145/147bpm [1176b/mi] 24cal 380/436W 14) 0.2mi - 1:23(6:53/mi) 147/153bpm [1012b/mi] 21cal 425/445W 15) 0.2mi - 1:42(8:28/mi) 151/154bpm [1278b/mi] 26cal 371/420W 16) 0.2mi - 1:21(6:47/mi) 150/156bpm [1017b/mi] 21cal 437/486W 17) 0.2mi - 1:37(8:06/mi) 152/157bpm [1232b/mi] 25cal 369/466W 18) 0.2mi - 1:23(6:54/mi) 152/158bpm [1049b/mi] 22cal 434/493W 19) 0.2mi - 1:39(8:15/mi) 153/158bpm [1263b/mi] 25cal 367/415W 20) 0.2mi - 1:22(6:51/mi) 151/158bpm [1033b/mi] 21cal 429/465W 21) 0.2mi - 1:39(8:17/mi) 151/158bpm [1250b/mi] 25cal 368/413W 22) 0.2mi - 1:24(7:00/mi) 151/157bpm [1057b/mi] 22cal 416/449W 23) 0.2mi - 1:39(8:14/mi) 140/157bpm [1152b/mi] 22cal 360/422W 24) 0.2mi - 1:24(7:00/mi) 149/153bpm [1043b/mi] 22cal 404/430W 25) 0.2mi - 1:38(8:08/mi) 152/154bpm [1235b/mi] 24cal 391/461W 26) 0.2mi - 1:23(6:57/mi) 148/151bpm [1029b/mi] 21cal 405/504W 27) 0.2mi - 1:41(8:24/mi) 156/161bpm [1311b/mi] 26cal 382/502W 28) 0.2mi - 1:23(6:54/mi) 165/168bpm [1139b/mi] 23cal 428/497W 29) 0.2mi - 1:39(8:15/mi) 173/177bpm [1428b/mi] 28cal 369/493W 30) 0.73mi - 7:46(10:41/mi) 144/178bpm [1538b/mi] 98cal 283/358W Add a comment
1) 1mi - 19:54(19:54/mi) 80/91bpm [1592b/mi] 104cal 49/112rpm
2) 1mi - 19:39(19:39/mi) 84/104bpm [1650b/mi] 104cal 50/59rpm 3) 1mi - 17:47(17:47/mi) 80/92bpm [1422b/mi] 97cal 53/59rpm 4) 0.2mi - 4:25(22:07/mi) 80/85bpm [1769b/mi] 21cal 40/59rpm Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 9.09mi - 1:34:58(10:27/mi) 132/161bpm [1379b/mi] 1145cal 289/444W
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1) 5mi - 27:05(5:25/mi) 108/145bpm [585b/mi] 291cal 77/108rpm 156/317W
2) 5mi - 22:13(4:27/mi) 128/146bpm [569b/mi] 292cal 77/103rpm 196/620W 3) 0.15mi - 10:10(1:08:15/mi) 84/112bpm [5734b/mi] 20cal 70/75rpm 9/134W Add a comment
1) 1mi - 23:14(23:14/mi) 78/104bpm [1813b/mi] 106cal 39/62rpm
2) 1mi - 21:04(21:04/mi) 73/91bpm [1538b/mi] 101cal 46/57rpm 3) 1mi - 12:07(12:07/mi) 73/89bpm [885b/mi] 49cal 33/79rpm 4) 1mi - 2:05(2:05/mi) 82/96bpm [171b/mi] 8cal 5) 1mi - 8:44(8:44/mi) 68/83bpm [594b/mi] 34cal 4/56rpm 6) 1mi - 1:41(1:41/mi) 61/64bpm [102b/mi] 2cal 7) 0.42mi - 7:14(17:13/mi) 63/81bpm [1085b/mi] 14cal 1/51rpm Add a comment
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1) 1mi - 19:58(19:58/mi) 73/82bpm [1458b/mi] 102cal 49/71rpm
2) 1mi - 20:08(20:08/mi) 78/93bpm [1571b/mi] 101cal 47/75rpm 3) 0.49mi - 10:35(21:25/mi) 75/95bpm [1606b/mi] 53cal 41/61rpm Add a comment
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1) 21.26mi - 3:58:18(11:12/mi) 152/194bpm [1703b/mi] 3088cal 276/496W
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1) 1mi - 21:32(21:32/mi) 77/89bpm [1658b/mi] 103cal 46/59rpm
2) 1mi - 19:57(19:57/mi) 70/89bpm [1396b/mi] 96cal 48/60rpm 3) 0.12mi - 2:44(23:45/mi) 82/90bpm [1947b/mi] 14cal 38/58rpm Add a comment
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