Jonny1616 MS
Follow
About
Race Times
All Races
Mileage
Training
-
Races
179 -
Miles
10057 -
Miles
324 -
WAVA
91.81% -
Mile
4:59 -
5k
16:52 -
5M
27:25 -
10k
33:43 -
10M
55:13 -
Half
1:15:57 -
Mara
2:40:38
About Me
On the scrapheap.
Current Status
Run run running....
Planned Races
| 27 Apr 19 | Run Balmoral 5k |
| 07 Jun 19 | Metro Beach 10K |
| 16 Jun 19 | Glenrothes 10k. |
Groups
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| Dist | Race | Best | Pace | WAVA | Races | 2008 | 2009 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | Ravenscraig mile relay1mi | 4:59 | 4:59 | 76.52 | 1 | 4:59 | |||||||||
| 4km | EAST DISTRICT XC RELAY CHAMPIONSHIPS4km | 14:28 | 5:49 | 70.99 | 3 | 14:32 | 14:28 | ||||||||
| 5km | Giffordtown 5K5km | 16:52 | 5:26 | 80.33 | 21 | 19:44 | 17:27 | 17:02 | 16:52 | ||||||
| 5.1km | Frostbite Trail Series (1st of 4)5.1km | 22:41 | 7:14 | 59.04 | 3 | 22:41 | 24:25 | ||||||||
| 3.2mi | Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston3.2mi | 16:36 | 5:16 | 82.75 | 3 | 18:19 | 17:34 | 16:36 | |||||||
| 3.5mi | Trail Busters Series - Race 23.5mi | 16:23 | 4:41 | 91.81 | 3 | 16:23 | |||||||||
| 3.7mi | Scottish Veteran Harriers Club Road Relays3.7mi | 19:52 | 5:26 | 79.17 | 2 | 19:52 | 19:55 | ||||||||
| 3.9mi | Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)3.9mi | 20:56 | 5:22 | 79.51 | 4 | 22:10 | 20:56 | 21:28 | 21:07 | ||||||
| 4mi | Portobello Promathon4mi | 21:31 | 5:23 | 81.07 | 3 | 21:44 | 21:38 | 21:31 | |||||||
| 4.4mi | Benarty gala trail race4.4mi | 27:36 | 6:16 | 69.88 | 1 | 27:36 | |||||||||
| 4.6mi | Hill of Hope charity trail race4.6mi | 30:04 | 6:32 | 67.07 | 1 | 30:04 | |||||||||
| 8km | East District XC League Race 1 - Stirling8km | 35:54 | 7:13 | 61.56 | 2 | 35:54 | |||||||||
| 5mi | Renfrewshire AAA Road Race Championships5mi | 27:25 | 5:29 | 81.09 | 9 | 39:37 | 28:59 | 28:13 | 28:16 | 27:25 | |||||
| 5.9mi | Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi | 33:25 | 5:43 | 78.86 | 1 | 33:25 | |||||||||
| 6mi | PSUK Cross Country Championships (men)6mi | 34:54 | 5:49 | 77.45 | 2 | 38:32 | 34:54 | ||||||||
| 6.1mi | Sandy Slither6.1mi | 38:51 | 6:22 | 70.22 | 2 | 43:20 | 38:51 | ||||||||
| 10km | Grangemouth Round the Houses 10k10km | 33:43 | 5:26 | 83.64 | 54 | 49:25 | 42:10 | 49:39 | 46:31 | 40:54 | 36:25 | 35:15 | 34:49 | 34:35 | 33:43 |
| 7mi | Donkey Brae 7 Mile Race, Aberdour7mi | 40:47 | 5:50 | 76.65 | 3 | 42:00 | 40:47 | 42:30 | |||||||
| 7.5mi | Dunblane Hydro 7.5 mile road race7.5mi | 47:15 | 6:18 | 70.89 | 1 | 47:15 | |||||||||
| 12.5km | Kirkintilloch Olympians 12.5 Km Road Race12.5km | 46:43 | 6:01 | 74.25 | 1 | 46:43 | |||||||||
| 8mi | Ceres 8 Mile Road Race8mi | 47:53 | 5:59 | 75.67 | 1 | 47:53 | |||||||||
| 13km | FoxTrail Winter Running Series: Race One, 13k13km | 52:54 | 6:33 | 68.19 | 1 | 52:54 | |||||||||
| 8.5mi | Milngavie Trail Race8.5mi | 56:33 | 6:39 | 67.65 | 1 | 56:33 | |||||||||
| 15km | Devilla Forest 15k15km | 1:00:41 | 6:31 | 69.12 | 2 | 1:08:23 | 1:00:41 | ||||||||
| 9.9mi | Trail de Cassis9.9mi | 1:24:30 | 8:32 | 52.93 | 1 | 1:24:30 | |||||||||
| 16km | FoxTrail Winter Running Series: Race Three, 16k16km | 1:05:55 | 6:38 | 68.14 | 1 | 1:05:55 | |||||||||
| 10mi | Tay Ten10mi | 55:13 | 5:31 | 83.59 | 8 | 1:06:19 | 59:50 | 1:02:07 | 58:56 | 55:13 | |||||
| 11mi | Sheriffmuir 1111mi | 1:10:29 | 6:24 | 70.13 | 1 | 1:10:29 | |||||||||
| 13.1mi | Windsor Winter Half Marathon13.1mi | 1:15:57 | 5:48 | 80.59 | 21 | 1:43:01 | 1:22:28 | 1:18:13 | 1:21:41 | 1:16:54 | 1:15:57 | ||||
| 26.2mi | Tokyo Marathon26.2mi | 2:40:38 | 6:08 | 79.03 | 13 | 3:03:50 | 2:56:20 | 3:00:00 | 3:01:51 | 2:40:38 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 275 | 270 | 229 | 191 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 964 |
| 2018 | 248 | 243 | 227 | 123 | 172 | 175 | 157 | 174 | 196 | 244 | 286 | 240 | 2484 |
| 2018 | 0 | 0 | 0 | 0 | 29 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 40 |
| 2017 | 228 | 259 | 132 | 138 | 173 | 193 | 148 | 137 | 97 | 195 | 159 | 201 | 2060 |
| 2017 | 0 | 0 | 0 | 39 | 0 | 0 | 0 | 30 | 58 | 7 | 23 | 0 | 157 |
| 2016 | 222 | 199 | 193 | 165 | 120 | 130 | 155 | 152 | 144 | 97 | 39 | 211 | 1829 |
| 2016 | 0 | 7 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 69 | 20 | 0 | 101 |
| 2015 | 112 | 65 | 112 | 126 | 117 | 142 | 134 | 161 | 137 | 107 | 152 | 139 | 1504 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 14 | 26 |
| 2014 | 43 | 46 | 45 | 33 | 43 | 42 | 74 | 87 | 62 | 37 | 80 | 91 | 682 |
| 2013 | 9 | 18 | 13 | 17 | 6 | 4 | 26 | 20 | 0 | 0 | 0 | 0 | 113 |
| 2012 | 6 | 12 | 30 | 11 | 15 | 6 | 11 | 0 | 0 | 6 | 0 | 0 | 97 |
| 2011 | 9 | 12 | 9 | 13 | 0 | 18 | 31 | 27 | 6 | 0 | 0 | 6 | 131 |
| 2010 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 7 | 6 | 3 | 4 | 0 | 27 |
| 2009 | 0 | 32 | 30 | 31 | 31 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 166 |
|
Sat 30th Mar
Mar 30
|
Sun 31st Mar
Mar 31
|
Mon 1st Apr
Apr 1
|
Tue 2nd Apr
Apr 2
|
Wed 3rd Apr
Apr 3
|
Thu 4th Apr
Apr 4
|
Fri 5th Apr
Apr 5
|
|
13.1mi,
1:23:15 Running - Intervals
Kielder Dam
w/u, 3 x (2k/1600/1k wi 3mins/2mins jog recovery) 90 secs jog between sets, w/d Split Summary === 1) 1m - 7:39(7:39/m) 147/164bpm 115cal 7.84/8.58mph 2) 0.03m - 20(10:29/m) 111/157bpm 2cal 5.73/7.31mph 3) 1m - 5:37(5:37/m) 149/170bpm 107cal 10.69/11.1mph 4) 0.24m - 1:20(5:30/m) 159/160bpm 26cal 10.92/10.96mph 5) 0.39m - 3:00(7:46/m) 135/160bpm 46cal 7.72/10.75mph 6) 0.99m - 5:31(5:33/m) 157/163bpm 104cal 10.8/11.9mph 7) 0.32m - 2:40(8:26/m) 139/163bpm 40cal 7.12/10.77mph 8) 0.62m - 3:25(5:30/m) 155/163bpm 62cal 10.91/12mph 9) 0.18m - 1:30(8:25/m) 152/162bpm 27cal 7.13/10.83mph 10) 1m - 5:32(5:32/m) 159/166bpm 105cal 10.84/12.02mph 11) 0.24m - 1:21(5:32/m) 163/165bpm 26cal 10.85/10.85mph 12) 0.36m - 3:00(8:25/m) 140/165bpm 41cal 7.13/9.85mph 13) 0.99m - 5:33(5:35/m) 159/166bpm 104cal 10.74/11.86mph 14) 0.23m - 2:00(8:42/m) 147/163bpm 31cal 6.89/10.62mph 15) 0.62m - 3:25(5:30/m) 156/164bpm 61cal 10.92/12.67mph 16) 0.16m - 1:30(9:09/m) 152/164bpm 26cal 6.56/11.08mph 17) 1m - 5:34(5:34/m) 157/166bpm 100cal 10.78/11.48mph 18) 0.24m - 1:21(5:33/m) 163/164bpm 26cal 10.82/11.06mph 19) 0.35m - 3:00(8:34/m) 142/164bpm 32cal 7.01/10.67mph 20) 0.99m - 5:31(5:33/m) 159/165bpm 101cal 10.8/11.46mph 21) 0.24m - 2:00(8:15/m) 146/165bpm 26cal 7.27/11.06mph 22) 0.62m - 3:27(5:33/m) 158/164bpm 61cal 10.8/11.81mph 23) 0.2m - 1:30(7:20/m) 154/164bpm 26cal 8.19/11.1mph 24) 1m - 7:01(7:01/m) 141/146bpm 59cal 8.54/9.2mph 25) 0.07m - 26(6:38/m) 143/144bpm 3cal 9.05/8.79mph  Add a comment |
11.5mi,
1:32:37 Running - General
Kielder Lakeside Way
Split Summary === 1) 1m - 8:28(8:28/m) 129cal 7.09/8.41mph 2) 1m - 8:20(8:20/m) 133cal 7.2/8.33mph 3) 1m - 8:20(8:20/m) 129cal 7.2/7.97mph 4) 1m - 8:14(8:14/m) 130cal 7.29/7.87mph 5) 1m - 8:07(8:07/m) 131cal 7.39/7.62mph 6) 1m - 8:11(8:11/m) 129cal 7.33/8.12mph 7) 1m - 8:02(8:02/m) 127cal 7.47/8.2mph 8) 1m - 7:56(7:56/m) 131cal 7.56/9.08mph 9) 1m - 7:56(7:56/m) 127cal 7.57/8.93mph 10) 1m - 7:36(7:36/m) 132cal 7.89/8.93mph 11) 1m - 7:41(7:41/m) 129cal 7.81/10.08mph 12) 0.5m - 3:46(7:28/m) 62cal 8.03/8.75mph Add a comment |
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|
10.2mi,
1:15:22 Running - General
Kirkcaldy loop
Split Summary === 1) 1m - 7:37(7:37/m) 132/161bpm 110cal 7.88/8.5mph 2) 1m - 7:29(7:29/m) 127/161bpm 108cal 8.02/8.5mph 3) 1m - 7:30(7:30/m) 120/135bpm 94cal 8/8.16mph 4) 1m - 7:29(7:29/m) 128/136bpm 105cal 8.02/8.14mph 5) 1m - 7:27(7:27/m) 126/136bpm 99cal 8.06/9.41mph 6) 1m - 7:32(7:32/m) 133/155bpm 110cal 7.97/8.16mph 7) 1m - 7:23(7:23/m) 149/157bpm 132cal 8.12/8.31mph 8) 1m - 7:26(7:26/m) 135/147bpm 102cal 8.08/9.1mph 9) 1m - 7:14(7:14/m) 134/138bpm 95cal 8.3/8.75mph 10) 1m - 7:00(7:00/m) 141/147bpm 106cal 8.58/8.72mph 11) 0.2m - 1:18(6:25/m) 154/159bpm 23cal 9.35/9.33mph Add a comment |
12mi,
1:18:32 Running - Intervals
w/u, 3 x (2k/1600/1k wi 3mins/2mins shuffle) 90secs shuffle between sets, w/d
Split Summary === 1) 1m - 7:29(7:29/m) 158/176bpm 134cal 8.02/8.41mph 2) 0.02m - 11(8:10/m) 169/169bpm 2cal 7.35/7.16mph 3) 1m - 5:49(5:49/m) 162/184bpm 112cal 10.31/10.65mph 4) 0.24m - 1:23(5:42/m) 159/160bpm 26cal 10.53/10.58mph 5) 0.34m - 3:00(8:47/m) 134/159bpm 40cal 6.82/10.46mph 6) 0.99m - 5:43(5:45/m) 157/164bpm 105cal 10.43/11.48mph 7) 0.2m - 2:00(9:51/m) 141/163bpm 28cal 6.09/10.54mph 8) 0.62m - 3:29(5:36/m) 158/166bpm 62cal 10.71/10.87mph 9) 0.16m - 1:30(9:11/m) 149/165bpm 25cal 6.54/10.23mph 10) 1m - 5:45(5:45/m) 162/167bpm 110cal 10.44/11.1mph 11) 0.24m - 1:23(5:43/m) 166/167bpm 27cal 10.48/10.58mph 12) 0.33m - 3:00(9:02/m) 144/166bpm 41cal 6.64/10.56mph 13) 0.99m - 5:42(5:44/m) 163/167bpm 109cal 10.48/10.81mph 14) 0.21m - 2:00(9:22/m) 149/168bpm 30cal 6.41/10.44mph 15) 0.62m - 3:33(5:42/m) 161/167bpm 65cal 10.52/10.6mph 16) 0.16m - 1:30(9:24/m) 150/166bpm 22cal 6.39/10.25mph 17) 1m - 5:48(5:48/m) 163/167bpm 111cal 10.35/10.6mph 18) 0.24m - 1:26(5:54/m) 165/166bpm 28cal 10.16/10.54mph 19) 0.32m - 3:00(9:16/m) 143/166bpm 33cal 6.47/10.33mph 20) 0.99m - 5:44(5:46/m) 162/167bpm 106cal 10.41/11.1mph 21) 0.21m - 2:00(9:41/m) 146/167bpm 24cal 6.2/10.42mph 22) 0.62m - 3:34(5:44/m) 161/166bpm 63cal 10.46/10.98mph 23) 0.19m - 1:30(8:06/m) 152/166bpm 22cal 7.41/10.48mph 24) 0.28m - 2:04(7:29/m) 142/144bpm 17cal 8.01/8.08mph Add a comment |
5.1mi,
42:29 Running - General
Logelly
Split Summary === 1) 0.45m - 3:51(8:33/m) 58cal 7.01/7.35mph 2) 1m - 8:17(8:17/m) 132cal 7.24/7.49mph 3) 1m - 8:22(8:22/m) 131cal 7.16/7.33mph 4) 1m - 8:20(8:20/m) 131cal 7.19/7.33mph 5) 1m - 8:19(8:19/m) 130cal 7.21/7.39mph 6) 0.65m - 5:19(8:09/m) 85cal 7.36/7.64mph Add a comment |
9mi,
1:02:09 Running - General
w/u, 30 mins, 10 mins, strides, w/d
Split Summary === 1) 1m - 7:33(7:33/m) 126/135bpm 111cal 7.95/8.33mph 2) 1m - 6:59(6:59/m) 140/148bpm 116cal 8.59/9.29mph 3) 1m - 6:57(6:57/m) 140/146bpm 112cal 8.63/8.77mph 4) 1m - 6:58(6:58/m) 146/151bpm 119cal 8.61/8.87mph 5) 1m - 6:56(6:56/m) 146/151bpm 115cal 8.66/8.89mph 6) 1m - 5:54(5:54/m) 163/168bpm 114cal 10.16/11.08mph 7) 0.77m - 4:30(5:49/m) 168/171bpm 89cal 10.32/10.62mph 8) 0.4m - 3:06(7:49/m) 153/171bpm 55cal 7.68/9.64mph 9) 0.06m - 30(7:48/m) 148/148bpm 8cal 7.7/8.06mph 10) 0.25m - 2:00(8:10/m) 139/148bpm 26cal 7.35/7.89mph 11) 0.06m - 19(5:01/m) 138/147bpm 2cal 11.96/11.84mph 12) 0.06m - 30(8:56/m) 150/153bpm 8cal 6.71/11.65mph 13) 0.06m - 18(4:57/m) 150/154bpm 4cal 12.12/12mph 14) 0.06m - 30(8:33/m) 155/158bpm 8cal 7.02/11.81mph 15) 0.06m - 19(5:00/m) 153/158bpm 5cal 11.99/11.88mph 16) 0.06m - 30(8:23/m) 157/160bpm 9cal 7.16/11.86mph 17) 0.06m - 17(4:39/m) 156/159bpm 5cal 12.88/12.08mph 18) 0.06m - 30(8:20/m) 158/161bpm 9cal 7.19/12.11mph 19) 0.06m - 19(5:05/m) 156/160bpm 5cal 11.8/12.17mph 20) 0.06m - 30(8:56/m) 157/163bpm 9cal 6.72/11.42mph 21) 0.06m - 18(4:52/m) 152/158bpm 4cal 12.31/11.98mph 22) 0.06m - 30(8:37/m) 158/160bpm 9cal 6.96/11.96mph 23) 0.06m - 18(4:57/m) 157/161bpm 5cal 12.13/12.38mph 24) 0.06m - 30(8:37/m) 160/163bpm 9cal 6.96/12.15mph 25) 0.06m - 18(4:56/m) 157/160bpm 5cal 12.16/11.73mph 26) 0.06m - 30(8:04/m) 161/162bpm 9cal 7.43/12.02mph 27) 0.55m - 4:19(7:47/m) 143/157bpm 60cal 7.71/8.22mph Add a comment |
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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3.1mi,
24:09 Running - General
Prom
Split Summary === 1) 1m - 7:55(7:55/m) 132cal 7.58/7.7mph 2) 1m - 7:51(7:51/m) 134cal 7.65/7.93mph 3) 1m - 7:39(7:39/m) 134cal 7.84/8.29mph 4) 0.11m - 44(6:39/m) 13cal 9.03/8.91mph Add a comment |
2mi,
17:42 Running - Warm Down
Split Summary
=== 1) 1m - 9:02(9:02/m) 129cal 6.65/9.04mph 2) 1m - 8:36(8:36/m) 130cal 6.97/7.35mph 3) 0.01m - 4(7:27/m) 1cal 8.05/7.33mph Add a comment
10mi,
55:15Running - Race
Tay Ten
Split Summary === 1) 1m - 5:19(5:19/m) 165/169bpm 102cal 11.27/14.05mph 2) 1m - 5:29(5:29/m) 168/170bpm 109cal 10.93/11.04mph 3) 1m - 5:28(5:28/m) 168/173bpm 109cal 10.99/11.15mph 4) 1m - 5:31(5:31/m) 167/169bpm 108cal 10.89/11.04mph 5) 1m - 5:35(5:35/m) 167/169bpm 110cal 10.75/10.92mph 6) 1m - 5:39(5:39/m) 167/169bpm 112cal 10.61/11.08mph 7) 1m - 5:36(5:36/m) 166/168bpm 110cal 10.72/11mph 8) 1m - 5:37(5:37/m) 165/167bpm 109cal 10.68/10.94mph 9) 1m - 5:39(5:39/m) 166/168bpm 110cal 10.62/10.71mph 10) 0.98m - 5:22(5:30/m) 166/169bpm 105cal 10.92/12.31mph Add a comment
2.3mi,
17:12Running - Warm Up
Split Summary
=== 1) 1m - 8:00(8:00/m) 130cal 7.5/8.35mph 2) 1m - 6:55(6:55/m) 131cal 8.68/13.48mph 3) 0.31m - 2:17(7:27/m) 39cal 8.06/10.29mph Add a comment |
6.2mi,
54:39 Running - General
Falkland & Maspie Den
Split Summary === 1) 1m - 8:38(8:38/m) 128cal 6.95/7.91mph 2) 1m - 9:54(9:54/m) 130cal 6.06/8.1mph 3) 1m - 10:10(10:10/m) 116cal 5.9/8.14mph 4) 1m - 8:19(8:19/m) 136cal 7.21/8.7mph 5) 1m - 7:58(7:58/m) 131cal 7.53/7.78mph 6) 1m - 8:03(8:03/m) 132cal 7.45/8.14mph 7) 0.21m - 1:36(7:47/m) 27cal 7.72/8.18mph Add a comment |
6mi,
50:13 Running - General
Meedies
Split Summary === 1) 1m - 8:28(8:28/m) 130cal 7.09/7.35mph 2) 1m - 8:24(8:24/m) 131cal 7.15/7.45mph 3) 1m - 8:33(8:33/m) 131cal 7.01/7.43mph 4) 1m - 8:12(8:12/m) 129cal 7.32/7.89mph 5) 1m - 8:24(8:24/m) 131cal 7.15/7.83mph 6) 1m - 8:09(8:09/m) 134cal 7.36/7.87mph 7) 0.01m - 3(7:46/m) 7.73/7.33mph Add a comment
7.2mi,
54:27Running - General
Queensferry out & back
Split Summary === 1) 1m - 7:41(7:41/m) 133cal 7.8/8.14mph 2) 1m - 7:41(7:41/m) 134cal 7.82/7.97mph 3) 1m - 7:41(7:41/m) 135cal 7.81/8.06mph 4) 1m - 7:39(7:39/m) 134cal 7.85/8.06mph 5) 1m - 7:36(7:36/m) 134cal 7.9/8.22mph 6) 1m - 7:25(7:25/m) 133cal 8.1/8.66mph 7) 1m - 7:21(7:21/m) 133cal 8.16/8.29mph 8) 0.2m - 1:24(6:59/m) 25cal 8.58/8.5mph Add a comment |
7mi,
48:16 Running - General
w/u, 12 x 400 wi 75 secs shuffle recovery, w/d
Split Summary === 1) 1m - 7:04(7:04/m) 125/140bpm 106cal 8.5/11.84mph 2) 0.06m - 37(9:29/m) 118/137bpm 6cal 6.33/8.72mph 3) 0.25m - 1:15(5:03/m) 144/156bpm 20cal 11.89/12.44mph 4) 0.13m - 1:15(9:30/m) 140/156bpm 20cal 6.31/11.84mph 5) 0.25m - 1:16(5:00/m) 145/158bpm 21cal 12.01/12.31mph 6) 0.13m - 1:15(9:29/m) 141/159bpm 21cal 6.32/11.84mph 7) 0.25m - 1:14(4:58/m) 150/161bpm 21cal 12.06/12.67mph 8) 0.14m - 1:15(8:47/m) 144/162bpm 21cal 6.82/12.04mph 9) 0.26m - 1:17(5:01/m) 152/163bpm 22cal 11.97/12.9mph 10) 0.13m - 1:15(9:33/m) 144/163bpm 21cal 6.28/12.02mph 11) 0.25m - 1:16(5:03/m) 147/163bpm 20cal 11.88/12.06mph 12) 0.13m - 1:15(9:56/m) 145/163bpm 21cal 6.04/12.11mph 13) 0.25m - 1:16(4:58/m) 152/163bpm 21cal 12.07/12.17mph 14) 0.13m - 1:15(9:46/m) 145/163bpm 21cal 6.14/12.13mph 15) 0.25m - 1:16(5:05/m) 152/164bpm 21cal 11.78/13.05mph 16) 0.13m - 1:15(9:25/m) 146/164bpm 21cal 6.37/12mph 17) 0.25m - 1:14(4:57/m) 153/164bpm 21cal 12.12/12.17mph 18) 0.12m - 1:15(10:15/m) 146/165bpm 21cal 5.85/12.04mph 19) 0.25m - 1:15(5:05/m) 150/165bpm 20cal 11.82/12.04mph 20) 0.13m - 1:15(9:42/m) 148/165bpm 22cal 6.18/11.98mph 21) 0.25m - 1:12(4:48/m) 156/167bpm 20cal 12.52/12.73mph 22) 0.13m - 1:15(9:29/m) 149/167bpm 22cal 6.33/12.5mph 23) 0.26m - 1:17(4:59/m) 156/164bpm 22cal 12.04/12.08mph 24) 0.12m - 1:15(10:09/m) 146/165bpm 20cal 5.91/12.06mph 25) 0.26m - 1:11(4:39/m) 157/168bpm 20cal 12.92/12.98mph 26) 0.13m - 1:15(9:40/m) 148/168bpm 21cal 6.21/12.84mph 27) 1m - 7:56(7:56/m) 125/134bpm 64cal 7.56/8.27mph 28) 0.36m - 2:39(7:22/m) 133/134bpm 29cal 8.14/8.54mph Add a comment |
6mi,
45:27 Running - General
Kdy loop
Split Summary === 1) 1m - 7:49(7:49/m) 132cal 7.67/8.01mph 2) 1m - 7:31(7:31/m) 132cal 7.97/9.06mph 3) 1m - 7:36(7:36/m) 131cal 7.9/8.33mph 4) 1m - 7:33(7:33/m) 134cal 7.95/8.22mph 5) 1m - 7:27(7:27/m) 131cal 8.06/8.45mph 6) 1m - 7:27(7:27/m) 134cal 8.05/8.58mph 7) 0.01m - 4(7:47/m) 7.71/8.08mph Add a comment |
8mi,
54:31 Running - General
Progressive, 3 mins jog, strides, w/d
Split Summary === 1) 1m - 7:26(7:26/m) 128/147bpm 109cal 8.07/8.45mph 2) 1m - 7:11(7:11/m) 135/155bpm 111cal 8.35/8.68mph 3) 1m - 6:41(6:41/m) 139/146bpm 107cal 8.99/9.39mph 4) 1m - 6:30(6:30/m) 145/152bpm 111cal 9.23/9.6mph 5) 1m - 6:04(6:04/m) 154/156bpm 112cal 9.88/10.31mph 6) 1m - 5:39(5:39/m) 162/165bpm 109cal 10.62/11.12mph 7) 0.22m - 1:59(9:00/m) 142/165bpm 29cal 6.66/10.6mph 8) 0.06m - 18(4:51/m) 139/149bpm 3cal 12.36/12.44mph 9) 0.12m - 1:00(8:35/m) 144/153bpm 16cal 6.99/11.61mph 10) 0.06m - 18(4:53/m) 141/149bpm 4cal 12.28/12.11mph 11) 0.12m - 1:00(8:27/m) 145/153bpm 16cal 7.1/12.08mph 12) 0.06m - 18(4:43/m) 144/151bpm 4cal 12.73/13.34mph 13) 0.11m - 1:00(8:55/m) 146/154bpm 17cal 6.73/12.52mph 14) 0.06m - 18(4:51/m) 145/152bpm 4cal 12.37/12.13mph 15) 0.11m - 1:00(8:59/m) 146/155bpm 16cal 6.68/11.96mph 16) 0.06m - 18(4:54/m) 143/149bpm 4cal 12.26/11.73mph 17) 0.12m - 1:00(8:26/m) 144/153bpm 16cal 7.12/11.92mph 18) 0.06m - 18(4:45/m) 142/150bpm 4cal 12.65/12.44mph 19) 0.12m - 1:00(8:26/m) 145/153bpm 16cal 7.12/12.42mph 20) 0.06m - 18(4:44/m) 144/151bpm 4cal 12.69/12.88mph 21) 0.12m - 1:00(8:41/m) 146/155bpm 16cal 6.91/12.52mph 22) 0.06m - 17(4:42/m) 144/151bpm 4cal 12.79/12.98mph 23) 0.13m - 1:00(7:42/m) 148/154bpm 17cal 7.79/12.56mph 24) 0.35m - 2:38(7:34/m) 136/141bpm 29cal 7.92/8.33mph Add a comment |
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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4.7mi,
40:30 Running - General
To Crossgates
Split Summary === 1) 1m - 8:50(8:50/m) 130cal 6.79/7.62mph 2) 1m - 8:31(8:31/m) 131cal 7.04/7.22mph 3) 1m - 8:36(8:36/m) 131cal 6.97/7.14mph 4) 1m - 8:32(8:32/m) 131cal 7.03/7.28mph 5) 0.71m - 6:01(8:30/m) 92cal 7.06/7.18mph Add a comment |
6.3mi,
33:44 Running - Race
Round The Houses 10k
Split Summary === 1) 1m - 5:16(5:16/m) 162/168bpm 98cal 11.39/12.82mph 2) 1m - 5:23(5:23/m) 166/169bpm 106cal 11.16/11.31mph 3) 1m - 5:25(5:25/m) 169/171bpm 109cal 11.07/11.19mph 4) 1m - 5:27(5:27/m) 168/170bpm 110cal 11/11.35mph 5) 1m - 5:32(5:32/m) 167/168bpm 110cal 10.86/11.12mph 6) 1m - 5:19(5:19/m) 166/167bpm 105cal 11.28/11.65mph 7) 0.28m - 1:23(5:00/m) 167/169bpm 27cal 12/12.36mph Add a comment
2.8mi,
21:00Running - Warm Up
Split Summary
=== 1) 1m - 7:41(7:41/m) 151/173bpm 125cal 7.81/8.08mph 2) 1m - 7:05(7:05/m) 139/152bpm 116cal 8.46/12.36mph 3) 0.84m - 6:14(7:24/m) 138/155bpm 91cal 8.11/12.92mph Add a comment |
5.3mi,
41:00 Running - General
Glenrothes loop
Split Summary === 1) 1m - 8:00(8:00/m) 129cal 7.5/7.72mph 2) 1m - 7:52(7:52/m) 134cal 7.63/7.93mph 3) 1m - 7:43(7:43/m) 133cal 7.77/8.01mph 4) 1m - 7:38(7:38/m) 134cal 7.86/8.1mph 5) 1m - 7:36(7:36/m) 132cal 7.9/8.18mph 6) 0.3m - 2:12(7:13/m) 39cal 8.31/8.27mph Add a comment |
7.1mi,
46:23 Running - Intervals
w/u, 20 x 200 wi 200 jog recovery, w/d
Split Summary === 1) 1m - 7:15(7:15/m) 121/141bpm 104cal 8.28/12.31mph 2) 0.09m - 52(9:09/m) 125/141bpm 11cal 6.56/10.06mph 3) 0.12m - 36(4:50/m) 135/146bpm 8cal 12.43/12.69mph 4) 0.13m - 1:00(7:56/m) 142/150bpm 17cal 7.57/12.5mph 5) 0.12m - 37(4:59/m) 138/150bpm 10cal 12.04/12.21mph 6) 0.13m - 1:00(7:32/m) 146/153bpm 17cal 7.96/12.13mph 7) 0.12m - 37(4:57/m) 147/154bpm 10cal 12.11/12.31mph 8) 0.13m - 1:00(7:47/m) 147/156bpm 18cal 7.7/12.4mph 9) 0.12m - 37(4:56/m) 148/155bpm 10cal 12.15/12.48mph 10) 0.13m - 1:00(7:35/m) 149/157bpm 18cal 7.91/12.27mph 11) 0.12m - 36(4:50/m) 150/157bpm 10cal 12.41/12.4mph 12) 0.13m - 1:00(7:44/m) 150/158bpm 18cal 7.77/12.4mph 13) 0.12m - 36(4:50/m) 151/158bpm 10cal 12.4/12.44mph 14) 0.13m - 1:00(7:34/m) 152/159bpm 18cal 7.93/12.38mph 15) 0.12m - 36(4:47/m) 152/159bpm 10cal 12.54/12.8mph 16) 0.13m - 1:00(7:45/m) 152/160bpm 18cal 7.74/12.48mph 17) 0.12m - 36(4:50/m) 151/160bpm 10cal 12.41/12.59mph 18) 0.13m - 1:00(7:39/m) 152/160bpm 18cal 7.84/12.44mph 19) 0.12m - 36(4:50/m) 152/158bpm 10cal 12.43/12.82mph 20) 0.13m - 1:00(7:30/m) 154/160bpm 18cal 8.01/12.21mph 21) 0.12m - 36(4:50/m) 154/160bpm 10cal 12.42/12.44mph 22) 0.13m - 1:00(7:51/m) 154/161bpm 18cal 7.65/12.25mph 23) 0.12m - 36(4:54/m) 151/159bpm 10cal 12.27/12.71mph 24) 0.13m - 1:00(7:51/m) 153/161bpm 18cal 7.65/12.31mph 25) 0.12m - 36(4:47/m) 153/160bpm 10cal 12.54/12.67mph 26) 0.13m - 1:00(7:44/m) 150/161bpm 17cal 7.76/12.4mph 27) 0.12m - 36(4:48/m) 153/160bpm 10cal 12.49/12.73mph 28) 0.13m - 1:00(7:28/m) 154/161bpm 18cal 8.04/12.23mph 29) 0.12m - 36(4:48/m) 155/162bpm 10cal 12.51/13.19mph 30) 0.13m - 1:00(7:37/m) 155/163bpm 18cal 7.88/12.31mph 31) 0.12m - 36(4:51/m) 155/160bpm 12cal 12.35/12.46mph 32) 0.13m - 1:00(7:41/m) 155/162bpm 18cal 7.81/12.25mph 33) 0.12m - 36(4:47/m) 155/162bpm 10cal 12.54/12.77mph 34) 0.13m - 1:00(7:36/m) 157/164bpm 19cal 7.89/12.23mph 35) 0.12m - 36(4:47/m) 156/162bpm 11cal 12.55/12.88mph 36) 0.13m - 1:00(7:50/m) 156/163bpm 18cal 7.66/12.46mph 37) 0.12m - 37(4:54/m) 154/162bpm 10cal 12.24/12.59mph 38) 0.13m - 1:00(7:38/m) 156/163bpm 18cal 7.87/12.15mph 39) 0.12m - 35(4:43/m) 156/163bpm 11cal 12.71/13.19mph 40) 0.13m - 1:00(7:25/m) 158/165bpm 19cal 8.1/12.31mph 41) 0.12m - 35(4:40/m) 157/164bpm 10cal 12.84/13.48mph 42) 0.13m - 1:00(7:25/m) 157/165bpm 19cal 8.1/12.77mph 43) 0.91m - 6:16(6:53/m) 139/147bpm 82cal 8.72/8.91mph Add a comment |
8mi,
1:01:28 Running - General
Kirkcaldy loop
Split Summary === 1) 1m - 7:55(7:55/m) 132cal 7.58/7.97mph 2) 1m - 7:53(7:53/m) 131cal 7.61/7.74mph 3) 1m - 7:40(7:40/m) 133cal 7.83/8.52mph 4) 1m - 7:47(7:47/m) 132cal 7.71/7.78mph 5) 1m - 7:47(7:47/m) 133cal 7.71/8.54mph 6) 1m - 7:30(7:30/m) 132cal 8/8.58mph 7) 1m - 7:23(7:23/m) 131cal 8.13/8.87mph 8) 1m - 7:30(7:30/m) 135cal 7.99/8.39mph 9) 0.01m - 3(6:14/m) 9.62/8.01mph Add a comment |
8mi,
51:19 Running - Intervals
Prom
w/u, 5 x 1 mile wi 2 mins shuffle, w/d Split Summary === 1) 1m - 7:47(7:47/m) 123/132bpm 111cal 7.71/8.18mph 2) 0.02m - 12(8:36/m) 117/130bpm 2cal 6.97/7.76mph 3) 1m - 5:24(5:24/m) 156/165bpm 100cal 11.13/11.86mph 4) 0.24m - 2:00(8:29/m) 144/165bpm 34cal 7.07/11.08mph 5) 1m - 5:25(5:25/m) 166/171bpm 108cal 11.09/11.96mph 6) 0.22m - 2:00(9:18/m) 147/171bpm 34cal 6.45/11mph 7) 1m - 5:20(5:20/m) 166/172bpm 106cal 11.25/11.69mph 8) 0.19m - 2:00(10:18/m) 150/172bpm 34cal 5.82/11.19mph 9) 1m - 5:26(5:26/m) 168/174bpm 110cal 11.05/11.61mph 10) 0.19m - 2:00(10:25/m) 150/174bpm 33cal 5.76/10.98mph 11) 1m - 5:26(5:26/m) 167/173bpm 109cal 11.06/11.44mph 12) 0.26m - 2:00(7:44/m) 134/174bpm 17cal 7.76/11.17mph 13) 0.89m - 6:20(7:09/m) 146/150bpm 100cal 8.38/8.79mph Add a comment |
6mi,
47:00 Running - General
Lochgelly
Easy + 8 x 100m strifes wi 60 secs recovery Split Summary === 1) 1m - 8:21(8:21/m) 131cal 7.18/7.66mph 2) 1m - 7:52(7:52/m) 133cal 7.63/7.87mph 3) 1m - 7:49(7:49/m) 133cal 7.68/7.97mph 4) 1m - 7:48(7:48/m) 132cal 7.69/7.87mph 5) 0.56m - 4:32(8:03/m) 76cal 7.45/7.97mph 6) 0.06m - 17(4:39/m) 6cal 12.91/12.92mph 7) 0.11m - 1:00(8:52/m) 15cal 6.76/12.06mph 8) 0.06m - 17(4:42/m) 6cal 12.79/12.44mph 9) 0.11m - 1:00(9:10/m) 15cal 6.55/12.08mph 10) 0.06m - 18(4:57/m) 6cal 12.14/12.56mph 11) 0.1m - 1:00(9:34/m) 14cal 6.27/12.31mph 12) 0.06m - 18(4:43/m) 6cal 12.72/12.19mph 13) 0.11m - 1:00(9:17/m) 14cal 6.46/12.31mph 14) 0.06m - 17(4:30/m) 6cal 13.35/12.82mph 15) 0.11m - 1:00(9:09/m) 15cal 6.56/12.63mph 16) 0.06m - 17(4:36/m) 6cal 13.03/12.5mph 17) 0.11m - 1:00(8:58/m) 15cal 6.7/12.23mph 18) 0.06m - 17(4:35/m) 6cal 13.11/13.23mph 19) 0.12m - 1:00(8:30/m) 16cal 7.06/12.9mph 20) 0.08m - 24(4:45/m) 9cal 12.64/12.73mph 21) 0.12m - 1:00(8:04/m) 16cal 7.44/9.25mph 22) 0.02m - 12(8:23/m) 3cal 7.16/8.58mph Add a comment |
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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7mi,
54:59 Running - General
Split Summary
=== 1) 1m - 8:03(8:03/m) 132cal 7.46/7.89mph 2) 1m - 7:52(7:52/m) 135cal 7.63/7.99mph 3) 1m - 8:05(8:05/m) 133cal 7.42/8.27mph 4) 1m - 7:53(7:53/m) 134cal 7.61/7.95mph 5) 1m - 7:51(7:51/m) 133cal 7.65/8.1mph 6) 1m - 7:40(7:40/m) 135cal 7.82/8.43mph 7) 1m - 7:33(7:33/m) 133cal 7.95/8.54mph 8) 0.01m - 2(5:52/m) 10.22/8.08mph Add a comment |
10mi,
1:10:13 Running - General
Dunf - Lochgelly
Split Summary === 1) 1m - 7:35(7:35/m) 131cal 7.92/8.29mph 2) 1m - 7:14(7:14/m) 132cal 8.29/8.5mph 3) 1m - 7:08(7:08/m) 132cal 8.42/8.72mph 4) 1m - 6:58(6:58/m) 130cal 8.62/9mph 5) 1m - 7:01(7:01/m) 130cal 8.55/8.7mph 6) 1m - 7:00(7:00/m) 130cal 8.56/8.79mph 7) 1m - 6:50(6:50/m) 130cal 8.78/8.95mph 8) 1m - 6:54(6:54/m) 133cal 8.7/9mph 9) 1m - 6:49(6:49/m) 130cal 8.8/8.87mph 10) 1m - 6:42(6:42/m) 131cal 8.96/9.08mph 11) 0.01m - 3(7:08/m) 8.4/8.93mph Add a comment |
6mi,
45:41 Running - General
Largo beach
Split Summary === 1) 1m - 8:15(8:15/m) 131cal 7.27/7.62mph 2) 1m - 8:00(8:00/m) 133cal 7.5/8.77mph 3) 1m - 7:37(7:37/m) 133cal 7.88/8.7mph 4) 1m - 7:25(7:25/m) 134cal 8.08/8.33mph 5) 1m - 7:16(7:16/m) 132cal 8.25/8.41mph 6) 1m - 7:04(7:04/m) 131cal 8.48/8.81mph 7) 0.01m - 3(6:25/m) 9.36/8.58mph Add a comment |
6mi,
44:56 Running - General
Scheme
Split Summary === 1) 1m - 7:44(7:44/m) 132cal 7.76/23.63mph 2) 1m - 7:30(7:30/m) 134cal 8/8.37mph 3) 1m - 7:29(7:29/m) 134cal 8.02/8.25mph 4) 1m - 7:34(7:34/m) 134cal 7.93/8.29mph 5) 1m - 7:18(7:18/m) 132cal 8.23/8.58mph 6) 1m - 7:19(7:19/m) 133cal 8.21/8.62mph 7) 0.01m - 3(5:39/m) 1cal 10.61/8.41mph Add a comment
5mi,
37:07Running - General
Split Summary
=== 1) 1m - 7:39(7:39/m) 133cal 7.85/8.18mph 2) 1m - 7:33(7:33/m) 133cal 7.95/8.12mph 3) 1m - 7:26(7:26/m) 133cal 8.07/8.54mph 4) 1m - 7:13(7:13/m) 132cal 8.31/8.56mph 5) 1m - 7:12(7:12/m) 131cal 8.34/8.5mph 6) 0.01m - 4(7:02/m) 1cal 8.54/8.47mph Add a comment |
7.1mi,
47:25 Running - Intervals
Glenrothes track
w/u, 12 x 400 wi 75 secs shuffle, w/d Split Summary === 1) 1m - 7:00(7:00/m) 125/137bpm 103cal 8.57/9.16mph 2) 0.03m - 19(8:57/m) 127/137bpm 4cal 6.7/9.1mph 3) 0.25m - 1:12(4:47/m) 148/158bpm 20cal 12.54/13.07mph 4) 0.13m - 1:15(9:37/m) 143/158bpm 22cal 6.23/12.27mph 5) 0.25m - 1:11(4:45/m) 155/165bpm 21cal 12.63/12.5mph 6) 0.13m - 1:15(9:58/m) 147/165bpm 22cal 6.02/12.52mph 7) 0.25m - 1:12(4:43/m) 158/168bpm 21cal 12.71/12.75mph 8) 0.13m - 1:15(9:31/m) 152/169bpm 23cal 6.31/12.77mph 9) 0.26m - 1:14(4:45/m) 161/169bpm 23cal 12.61/12.61mph 10) 0.13m - 1:15(9:51/m) 150/168bpm 22cal 6.09/12.5mph 11) 0.25m - 1:12(4:53/m) 159/170bpm 22cal 12.3/12.5mph 12) 0.13m - 1:15(9:47/m) 153/170bpm 23cal 6.13/12.46mph 13) 0.25m - 1:13(4:47/m) 160/170bpm 23cal 12.52/12.46mph 14) 0.13m - 1:15(9:58/m) 154/170bpm 23cal 6.02/12.46mph 15) 0.25m - 1:15(4:56/m) 160/171bpm 22cal 12.16/12.48mph 16) 0.13m - 1:15(9:50/m) 155/171bpm 23cal 6.1/12.42mph 17) 0.26m - 1:13(4:46/m) 162/171bpm 23cal 12.59/12.56mph 18) 0.12m - 1:15(10:09/m) 155/171bpm 23cal 5.91/12.5mph 19) 0.26m - 1:15(4:50/m) 161/170bpm 23cal 12.39/12.56mph 20) 0.12m - 1:15(10:18/m) 155/171bpm 23cal 5.83/12.42mph 21) 0.25m - 1:15(4:55/m) 158/172bpm 22cal 12.19/12.46mph 22) 0.12m - 1:15(10:00/m) 156/172bpm 23cal 6/12.5mph 23) 0.25m - 1:14(4:51/m) 161/171bpm 22cal 12.37/12.44mph 24) 0.11m - 1:15(10:58/m) 154/172bpm 23cal 5.48/12.44mph 25) 0.26m - 1:14(4:47/m) 161/172bpm 22cal 12.53/12.69mph 26) 0.14m - 1:15(9:08/m) 147/172bpm 19cal 6.57/12.71mph 27) 1m - 6:56(6:56/m) 142/147bpm 102cal 8.66/8.91mph 28) 0.51m - 3:30(6:53/m) 147/149bpm 56cal 8.72/8.87mph Add a comment |
7mi,
49:30 Running - General
Prom & Dysart
5 miles + 8 x 100m strides wi 1 min recovery Split Summary === 1) 1m - 7:14(7:14/m) 131cal 8.29/8.6mph 2) 1m - 7:10(7:10/m) 131cal 8.36/8.56mph 3) 1m - 7:13(7:13/m) 132cal 8.31/8.64mph 4) 1m - 6:49(6:49/m) 131cal 8.79/9.46mph 5) 1m - 6:50(6:50/m) 131cal 8.78/9.71mph 6) 0.16m - 1:12(7:37/m) 20cal 7.87/8.95mph 7) 0.06m - 17(4:31/m) 6cal 13.27/14.3mph 8) 0.11m - 1:00(9:04/m) 14cal 6.61/13.92mph 9) 0.06m - 16(4:25/m) 6cal 13.6/13.57mph 10) 0.11m - 1:00(8:50/m) 15cal 6.79/13.4mph 11) 0.06m - 16(4:25/m) 6cal 13.6/14.21mph 12) 0.12m - 1:00(8:36/m) 15cal 6.98/14.13mph 13) 0.06m - 16(4:18/m) 6cal 13.93/14.15mph 14) 0.12m - 1:00(8:36/m) 16cal 6.98/13.73mph 15) 0.06m - 16(4:11/m) 6cal 14.33/14.05mph 16) 0.12m - 1:00(8:21/m) 16cal 7.19/13.69mph 17) 0.06m - 16(4:20/m) 6cal 13.85/14.71mph 18) 0.12m - 1:00(8:28/m) 16cal 7.08/13.17mph 19) 0.06m - 16(4:21/m) 6cal 13.81/14.65mph 20) 0.13m - 1:00(7:54/m) 17cal 7.6/14.44mph 21) 0.06m - 16(4:17/m) 6cal 14/14.67mph 22) 0.13m - 1:00(7:27/m) 17cal 8.05/13.36mph 23) 0.4m - 2:51(7:08/m) 52cal 8.41/8.62mph Add a comment |
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