Jaffa Cake M50
Follow
No clubs listed.
-
Races
34 -
Miles
8230 -
Miles
7 -
Miles
1520 -
WAVA
65.79% -
5M
35:28 -
10k
44:10 -
Half
1:38:10 -
20M
2:49:30 -
Mara
4:00:12
About Me
Heading into 2018 off the back of some good mileage last year. Looking to build on that and see if I can improve on some PB's set a few years ago and finally get one over my nemesis the marathon. Got 2 cracks at it this year, Edinburgh and Berlin, just got to convince my mind that I can get that elusive sub 4 hr
Current Status
Time for a gentle little jog
Planned Races
| 16 Sep 18 | Berlin Marathon |
| 18 Nov 18 | Conwy Half Marathon |
| 09 Dec 18 | Telford 10K |
Groups
This user is a member of 100 miles a month in 2018, 1500 Miles in 2010, 1500 miles in 2011, 1500 miles in 2012, 1500 miles in 2018, Conquercise Game, Engineering Department, FE SHOP - NEW STOCK, FetchPoint Game, Garmin Forerunners, GPS Users, Midlands Mile, Rowing Targets 2011, Sub 3:45 Marathon Group, Swimmers, The lets motivate each other to do our strength and core work groupMember of the Month
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2009 | 2010 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 6km | Badger Bite6km | 29:29 | 7:54 | 58.61 | 1 | 29:29 | ||||||||
| 5mi | The FIREWORKS FIVE5mi | 35:28 | 7:06 | 65.07 | 1 | 35:28 | ||||||||
| 10km | Ramstein Memorial 10K10km | 44:10 | 7:06 | 65.79 | 6 | 44:50 | 48:30 | 44:10 | ||||||
| 13.1mi | TSG Kaiserslautern Half Marathon13.1mi | 1:38:10 | 7:30 | 64.36 | 10 | 1:47:08 | 1:44:53 | 1:38:10 | 1:43:21 | 1:55:22 | 1:59:08 | 1:48:22 | 1:46:30 | |
| 20mi | Ashby 2020mi | 2:49:30 | 8:29 | 57.38 | 3 | 2:49:30 | 3:02:46 | 3:11:04 | ||||||
| 26.2mi | Dusseldorf Marathon26.2mi | 4:00:12 | 9:10 | 55.10 | 10 | 4:42:06 | 4:11:56 | 4:00:12 | 4:28:33 | 4:09:03 | 4:30:52 | 4:14:04 |
2018 |
Date | Result | WAVA |
| Newark Half Marathon | 12 Aug | 1:46:30 | 62.87% |
| Edinburgh Marathon | 27 May | 4:14:04 | 54.89% |
| Leeds Half Marathon | 13 May | 1:51:49 | 59.88% |
2017 |
Date | Result | WAVA |
| Conwy Half Marathon | 19 Nov | 1:48:22 | 61.79% |
| Amsterdam Marathon | 15 Oct | 4:30:52 | 51.49% |
2016 |
Date | Result | WAVA |
| Conwy Half Marathon | 20 Nov | 1:59:08 | 55.72% |
| MBNA Chester Marathon | 2 Oct | 4:09:03 | 55.50% |
| Dusseldorf Marathon | 24 Apr | 4:10:25 | 54.71% |
| Ashby 20 | 20 Mar | 3:11:04 | 53.53% |
2015 |
Date | Result | WAVA |
| Conwy Half Marathon | 22 Nov | 1:55:22 | 57.06% |
2014 |
Date | Result | WAVA |
| Great Birmingham Run | 19 Oct | 1:43:21 | 63.17% |
| Badger Bite | 5 Oct | 29:29 | 58.61% |
| London Marathon | 13 Apr | 4:28:33 | 50.13% |
| Stafford 20 | 9 Mar | 3:02:46 | 55.01% |
2012 |
Date | Result | WAVA |
| Dusseldorf Marathon | 29 Apr | 4:00:12 | 55.10% |
2011 |
Date | Result | WAVA |
| Silvesterlauf Kottweiller-Schwanden | 31 Dec | 47:26 | 61.74% |
| Frankfurt Marathon | 30 Oct | 4:11:56 | 52.53% |
| Ramstein Memorial 10K | 10 Sep | 44:10 | 65.79% |
| 10KM Coca-Cola/1FCK Straßenlauf Kaiserslautern-Einsiedlerhof | 24 Jul | 44:14 | 65.69% |
| Mittelrhein Halbmarathon | 28 May | 4:28:41 | 48.84% |
| TSG Kaiserslautern Half Marathon | 10 Apr | 1:38:10 | 64.36% |
2010 |
Date | Result | WAVA |
| The FIREWORKS FIVE | 24 Oct | 35:28 | 65.07% |
| Badger Bite 6K | 3 Oct | 33:53 | 49.44% |
| Robin Hood Marathon | 12 Sep | 4:42:06 | 46.13% |
| Indian Queens Half Marathon | 1 Aug | 1:44:53 | 59.76% |
| Shifnal Steeplechase Half Marathon | 4 Jul | 1:46:39 | 58.77% |
| Stone St Michael's 10k | 27 Jun | 48:30 | 59.46% |
| Shakespeare Marathon | 25 Apr | 4:48:10 | 45.16% |
| Ashby 20 | 21 Mar | 2:49:30 | 57.38% |
| Shifnal 10k Gallop | 31 Jan | 47:57 | 60.01% |
2009 |
Date | Result | WAVA |
| Lichfield 10K | 6 Sep | 45:38 | 62.73% |
| Shifnal Sleeplechase Half Marathon | 5 Jul | 1:47:08 | 58.04% |
| Stone St Michael's 10k | 21 Jun | 44:50 | 63.85% |
| Muller Market Drayton 10k | 10 May | 45:48 | 62.50% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 123 | 116 | 118 | 165 | 138 | 107 | 187 | 89 | 0 | 0 | 0 | 0 | 1043 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 12 | 0 | 0 | 0 | 0 | 20 |
| 2017 | 24 | 48 | 59 | 52 | 110 | 136 | 174 | 193 | 154 | 116 | 101 | 74 | 1241 |
| 2016 | 105 | 79 | 163 | 96 | 32 | 114 | 115 | 135 | 115 | 56 | 40 | 22 | 1073 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 61 | 47 | 149 |
| 2014 | 102 | 95 | 97 | 47 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 342 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 63 | 36 | 30 | 21 | 22 | 0 | 54 | 227 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 63 | 30 | 29 | 20 | 9 | 0 | 0 | 151 |
| 2012 | 151 | 81 | 160 | 145 | 30 | 110 | 69 | 93 | 0 | 0 | 0 | 0 | 840 |
| 2012 | 5 | 1 | 53 | 23 | 77 | 85 | 67 | 87 | 11 | 0 | 0 | 0 | 409 |
| 2011 | 114 | 114 | 158 | 115 | 135 | 101 | 122 | 141 | 163 | 104 | 101 | 133 | 1501 |
| 2011 | 3 | 44 | 41 | 45 | 77 | 72 | 91 | 21 | 75 | 62 | 71 | 29 | 631 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 0 | 0 | 1.3 |
| 2010 | 122 | 138 | 144 | 106 | 77 | 103 | 119 | 107 | 75 | 73 | 21 | 26 | 1109 |
| 2010 | 0 | 0 | 0 | 0 | 13 | 14 | 44 | 10 | 14 | 18 | 14 | 0 | 127 |
| 2010 | 0 | 0 | 0 | 0 | 0 | 1.6 | 0.6 | 0.4 | 0.3 | 0 | 0 | 0 | 2.9 |
| 2009 | 0 | 5 | 88 | 79 | 97 | 91 | 31 | 88 | 106 | 40 | 27 | 53 | 704 |
| 2009 | 0 | 0 | 0 | 0 | 12 | 0 | 55 | 69 | 15 | 0 | 15 | 15 | 182 |
| 2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 1.8 | 0 | 1.1 | 0 | 3.1 |
|
Sun 22nd Jul
Jul 22
|
Mon 23rd Jul
Jul 23
|
Tue 24th Jul
Jul 24
|
Wed 25th Jul
Jul 25
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Thu 26th Jul
Jul 26
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Fri 27th Jul
Jul 27
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Sat 28th Jul
Jul 28
|
|
17mi,
2:44:03 Running - Long Run
Split Summary
=== 1) 1m - 9:29(9:29/m) 121/133bpm 113cal 6.32/6.62mph 2) 1m - 9:43(9:43/m) 132/138bpm 128cal 6.17/6.45mph 3) 1m - 9:29(9:29/m) 129/140bpm 115cal 6.33/6.49mph 4) 1m - 9:33(9:33/m) 126/135bpm 102cal 6.28/6.53mph 5) 1m - 9:57(9:57/m) 128/138bpm 108cal 6.03/6.26mph 6) 1m - 9:43(9:43/m) 124/132bpm 89cal 6.18/6.45mph 7) 1m - 9:52(9:52/m) 130/137bpm 108cal 6.08/6.28mph 8) 1m - 9:45(9:45/m) 128/136bpm 94cal 6.15/6.41mph 9) 1m - 10:07(10:07/m) 136/147bpm 122cal 5.93/6.22mph 10) 1m - 9:49(9:49/m) 130/136bpm 91cal 6.11/6.3mph 11) 1m - 9:44(9:44/m) 134/144bpm 105cal 6.16/6.91mph 12) 1m - 9:21(9:21/m) 136/145bpm 103cal 6.42/6.66mph 13) 1m - 9:29(9:29/m) 135/145bpm 95cal 6.33/6.76mph 14) 1m - 9:29(9:29/m) 136/144bpm 97cal 6.33/7.03mph 15) 1m - 9:30(9:30/m) 142/148bpm 121cal 6.32/6.53mph 16) 1m - 9:25(9:25/m) 145/153bpm 128cal 6.37/6.89mph 17) 1m - 9:18(9:18/m) 149/158bpm 132cal 6.45/6.95mph 18) 0.04m - 20(8:41/m) 145/147bpm 4cal 6.91/6.78mph |
5mi,
53:18 Running - Recovery Run
Split Summary
=== 1) 1m - 10:24(10:24/m) 122/135bpm 125cal 5.76/6.14mph 2) 1m - 10:26(10:26/m) 128/135bpm 128cal 5.75/6.49mph 3) 1m - 11:11(11:11/m) 127/134bpm 129cal 5.36/5.91mph 4) 1m - 10:51(10:51/m) 126/133bpm 118cal 5.53/6.18mph 5) 1m - 10:22(10:22/m) 127/137bpm 111cal 5.78/6.1mph 6) 0.01m - 3(8:34/m) 126/127bpm 7.01/5.74mph |
6.4mi,
44:49 Cycling - General
Split Summary
=== 1) 5m - 35:27(7:05/m) 87/109bpm 175cal 8.46/15.45mph 2) 1.36m - 9:22(6:52/m) 91/103bpm 47cal 8.73/13.88mph |
12mi,
2:00:33 Running - General
Split Summary
=== 1) 1m - 9:37(9:37/m) 117/129bpm 104cal 6.24/6.66mph 2) 1m - 9:58(9:58/m) 128/134bpm 123cal 6.02/6.59mph 3) 1m - 9:52(9:52/m) 135/144bpm 129cal 6.08/6.59mph 4) 1m - 10:15(10:15/m) 129/141bpm 115cal 5.85/6.91mph 5) 1m - 10:00(10:00/m) 130/136bpm 113cal 6/6.51mph 6) 1m - 10:01(10:01/m) 134/143bpm 120cal 5.99/6.32mph 7) 1m - 10:12(10:12/m) 130/145bpm 102cal 5.89/6.26mph 8) 1m - 10:18(10:18/m) 133/138bpm 113cal 5.83/6.12mph 9) 1m - 10:01(10:01/m) 135/143bpm 111cal 5.99/6.41mph 10) 1m - 10:23(10:23/m) 137/143bpm 124cal 5.78/6.37mph 11) 1m - 9:49(9:49/m) 133/142bpm 86cal 6.11/6.51mph 12) 1m - 10:02(10:02/m) 133/140bpm 90cal 5.98/6.24mph 13) 0.01m - 5(10:22/m) 134/135bpm 5.79/6.1mph |
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|
16mi,
2:35:33 Running - Long Run
Split Summary
=== 1) 1m - 10:03(10:03/m) 118/131bpm 113cal 5.97/6.41mph 2) 1m - 9:43(9:43/m) 124/142bpm 113cal 6.17/6.41mph 3) 1m - 9:55(9:55/m) 125/142bpm 111cal 6.05/6.62mph 4) 1m - 9:40(9:40/m) 129/141bpm 112cal 6.21/6.47mph 5) 1m - 9:37(9:37/m) 129/137bpm 107cal 6.23/6.39mph 6) 1m - 9:53(9:53/m) 134/143bpm 118cal 6.08/6.55mph 7) 1m - 9:44(9:44/m) 131/141bpm 105cal 6.16/6.8mph 8) 1m - 9:32(9:32/m) 133/140bpm 107cal 6.3/6.41mph 9) 1m - 9:47(9:47/m) 135/145bpm 108cal 6.14/6.74mph 10) 1m - 9:36(9:36/m) 134/141bpm 105cal 6.25/6.47mph 11) 1m - 9:50(9:50/m) 143/150bpm 132cal 6.1/6.51mph 12) 1m - 9:59(9:59/m) 142/151bpm 123cal 6.01/6.78mph 13) 1m - 9:29(9:29/m) 143/149bpm 120cal 6.33/6.91mph 14) 1m - 9:40(9:40/m) 147/156bpm 129cal 6.21/7.01mph 15) 1m - 9:39(9:39/m) 142/150bpm 108cal 6.22/6.43mph 16) 1m - 9:22(9:22/m) 142/151bpm 102cal 6.41/6.64mph 17) 0.01m - 5(8:32/m) 143/143bpm 7.03/6.43mph |
9mi,
1:21:30 Running - Tempo
Split Summary
=== 1) 1m - 9:49(9:49/m) 124/134bpm 120cal 6.11/6.55mph 2) 1m - 9:17(9:17/m) 130/139bpm 119cal 6.47/6.97mph 3) 0.4m - 3:35(9:00/m) 120/129bpm 34cal 6.66/6.74mph 4) 1m - 8:40(8:40/m) 131/141bpm 106cal 6.92/8.37mph 5) 1m - 8:49(8:49/m) 138/143bpm 121cal 6.8/7.03mph 6) 1m - 8:30(8:30/m) 135/145bpm 103cal 7.06/7.62mph 7) 1m - 8:23(8:23/m) 144/151bpm 119cal 7.16/7.49mph 8) 1m - 9:05(9:05/m) 137/148bpm 114cal 6.61/7.31mph 9) 1m - 9:29(9:29/m) 135/144bpm 107cal 6.33/6.64mph 10) 0.63m - 5:54(9:19/m) 132/140bpm 50cal 6.44/6.57mph
0mi,
14Running - General
Split Summary
=== 1) 0.03m - 14(8:25/m) 86/105bpm 7.13/6.97mph |
|
Sun 29th Jul
Jul 29
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Mon 30th Jul
Jul 30
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Tue 31st Jul
Jul 31
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Wed 1st Aug
Aug 1
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Thu 2nd Aug
Aug 2
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Fri 3rd Aug
Aug 3
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Sat 4th Aug
Aug 4
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|
-
|
5mi,
49:34 Running - Easy
Split Summary
=== 1) 1m - 10:09(10:09/m) 123/134bpm 122cal 5.92/6.66mph 2) 1m - 9:32(9:32/m) 130/138bpm 121cal 6.29/6.93mph 3) 1m - 9:52(9:52/m) 130/142bpm 121cal 6.08/7.03mph 4) 1m - 10:03(10:03/m) 131/141bpm 120cal 5.97/7.66mph 5) 1m - 9:42(9:42/m) 131/139bpm 113cal 6.19/6.51mph 6) 0.03m - 18(9:45/m) 128/129bpm 3cal 6.16/6.32mph |
10.9mi,
1:43:40 Running - Intervals
Split Summary
=== 1) 1m - 9:25(9:25/m) 125/138bpm 117cal 6.37/6.82mph 2) 1m - 9:33(9:33/m) 130/141bpm 122cal 6.29/6.64mph 3) 1m - 9:16(9:16/m) 129/142bpm 112cal 6.47/7.33mph 4) 1m - 9:32(9:32/m) 132/145bpm 120cal 6.29/7.85mph 5) 0.43m - 4:21(10:01/m) 128/141bpm 47cal 5.99/7.2mph 6) 0.63m - 4:43(7:30/m) 147/155bpm 67cal 8/8.41mph 7) 0.2m - 4:00(19:40/m) 109/155bpm 29cal 3.05/8.41mph 8) 0.63m - 4:43(7:29/m) 147/158bpm 66cal 8.01/8.25mph 9) 0.34m - 4:00(11:55/m) 130/156bpm 41cal 5.03/8.2mph 10) 0.63m - 4:45(7:33/m) 152/162bpm 70cal 7.95/8.5mph 11) 0.29m - 4:00(13:41/m) 126/162bpm 38cal 4.38/8.54mph 12) 0.63m - 4:47(7:36/m) 152/162bpm 69cal 7.9/8.58mph 13) 0.34m - 4:00(11:46/m) 133/161bpm 38cal 5.1/7.87mph 14) 0.63m - 4:53(7:45/m) 156/165bpm 75cal 7.74/8.08mph 15) 0.37m - 4:00(10:54/m) 138/164bpm 42cal 5.5/7.58mph 16) 1m - 10:09(10:09/m) 136/147bpm 102cal 5.91/6.28mph 17) 0.73m - 7:32(10:22/m) 139/148bpm 83cal 5.79/6.03mph |
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|
4.5mi,
44:43 Running - General
Split Summary
=== 1) 1m - 9:33(9:33/m) 124/136bpm 117cal 6.28/6.72mph 2) 1m - 9:34(9:34/m) 134/151bpm 129cal 6.27/6.51mph 3) 1m - 10:18(10:18/m) 130/139bpm 127cal 5.82/6.26mph 4) 1m - 10:27(10:27/m) 130/143bpm 123cal 5.74/6.03mph 5) 0.46m - 4:51(10:27/m) 133/143bpm 59cal 5.74/6.07mph |
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-
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Sun 5th Aug
Aug 5
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Mon 6th Aug
Aug 6
|
Tue 7th Aug
Aug 7
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Wed 8th Aug
Aug 8
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Thu 9th Aug
Aug 9
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Fri 10th Aug
Aug 10
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Sat 11th Aug
Aug 11
|
|
20mi,
3:24:42 Running - Long Run
Split Summary
=== 1) 1m - 9:47(9:47/m) 120/133bpm 114cal 6.13/6.47mph 2) 1m - 10:06(10:06/m) 124/138bpm 117cal 5.94/6.24mph 3) 1m - 10:17(10:17/m) 126/136bpm 119cal 5.84/6.39mph 4) 1m - 10:07(10:07/m) 127/135bpm 114cal 5.93/6.3mph 5) 1m - 10:54(10:54/m) 122/138bpm 100cal 5.5/6.51mph 6) 1m - 10:01(10:01/m) 125/132bpm 98cal 5.99/6.62mph 7) 1m - 10:02(10:02/m) 128/142bpm 103cal 5.98/6.66mph 8) 1m - 10:06(10:06/m) 126/136bpm 92cal 5.94/6.37mph 9) 1m - 10:09(10:09/m) 125/135bpm 88cal 5.91/6.03mph 10) 1m - 9:58(9:58/m) 128/138bpm 94cal 6.02/6.53mph 11) 1m - 10:00(10:00/m) 134/142bpm 113cal 6/6.18mph 12) 1m - 9:59(9:59/m) 132/140bpm 102cal 6.01/6.24mph 13) 1m - 10:22(10:22/m) 138/144bpm 128cal 5.79/6.07mph 14) 1m - 10:05(10:05/m) 134/141bpm 99cal 5.95/6.16mph 15) 1m - 10:17(10:17/m) 138/145bpm 120cal 5.84/5.99mph 16) 1m - 10:04(10:04/m) 138/146bpm 106cal 5.96/6.18mph 17) 1m - 10:11(10:11/m) 142/150bpm 125cal 5.89/6.28mph 18) 1m - 10:52(10:52/m) 144/152bpm 135cal 5.52/6.07mph 19) 1m - 10:38(10:38/m) 146/155bpm 138cal 5.64/6.35mph 20) 1m - 10:26(10:26/m) 151/158bpm 146cal 5.75/6.03mph 21) 0.03m - 23(11:02/m) 147/148bpm 4cal 5.44/5.87mph |
5.8mi,
39:17 Cycling - General
Split Summary
=== 1) 5m - 33:12(6:38/m) 87/115bpm 169cal 9.03/20.52mph 2) 0.83m - 6:05(7:21/m) 84/112bpm 25cal 8.16/14.19mph |
6mi,
1:01:07 Running - Easy
Split Summary
=== 1) 1m - 9:57(9:57/m) 118/131bpm 109cal 6.03/6.53mph 2) 1m - 10:06(10:06/m) 125/131bpm 120cal 5.94/7.03mph 3) 1m - 10:03(10:03/m) 125/132bpm 114cal 5.97/6.39mph 4) 1m - 10:07(10:07/m) 128/136bpm 117cal 5.93/6.28mph 5) 1m - 10:22(10:22/m) 129/135bpm 116cal 5.79/6.18mph 6) 1m - 10:14(10:14/m) 127/136bpm 103cal 5.86/6.14mph 7) 0.03m - 18(9:44/m) 128/128bpm 3cal 6.16/5.87mph |
12mi,
1:56:20 Running - General
Split Summary
=== 1) 1m - 9:18(9:18/m) 120/138bpm 108cal 6.46/6.82mph 2) 1m - 9:30(9:30/m) 129/134bpm 120cal 6.32/6.72mph 3) 1m - 9:52(9:52/m) 135/141bpm 133cal 6.08/6.62mph 4) 1m - 9:45(9:45/m) 128/134bpm 110cal 6.15/6.74mph 5) 1m - 9:51(9:51/m) 130/139bpm 112cal 6.09/6.78mph 6) 1m - 10:03(10:03/m) 132/138bpm 116cal 5.97/6.89mph 7) 1m - 9:31(9:31/m) 132/145bpm 104cal 6.31/6.51mph 8) 1m - 9:56(9:56/m) 133/138bpm 110cal 6.04/6.45mph 9) 1m - 9:57(9:57/m) 134/139bpm 109cal 6.03/6.35mph 10) 1m - 9:45(9:45/m) 135/143bpm 106cal 6.15/6.66mph 11) 1m - 9:17(9:17/m) 133/139bpm 90cal 6.46/6.89mph 12) 1m - 9:28(9:28/m) 137/146bpm 105cal 6.34/6.66mph 13) 0.01m - 7(7:46/m) 144/145bpm 1cal 7.72/6.7mph |
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|
4.5mi,
41:01 Running - General
Split Summary
=== 1) 1m - 9:25(9:25/m) 125/137bpm 115cal 6.37/6.97mph 2) 1m - 9:24(9:24/m) 135/142bpm 129cal 6.38/6.91mph 3) 0.5m - 4:35(9:10/m) 131/141bpm 58cal 6.54/7.06mph 4) 0.07m - 31(7:21/m) 139/144bpm 7cal 8.15/8.87mph 5) 0.07m - 40(9:36/m) 142/144bpm 9cal 6.25/8.01mph 6) 0.07m - 32(7:39/m) 145/149bpm 7cal 7.84/7.95mph 7) 0.07m - 40(9:55/m) 144/149bpm 9cal 6.05/7.93mph 8) 0.07m - 32(7:33/m) 150/157bpm 7cal 7.95/8.95mph 9) 0.07m - 40(9:35/m) 153/157bpm 10cal 6.26/8.72mph 10) 0.07m - 28(6:42/m) 144/146bpm 7cal 8.96/9.16mph 11) 0.08m - 40(8:49/m) 139/147bpm 9cal 6.81/9.41mph 12) 0.07m - 30(7:04/m) 140/146bpm 6cal 8.49/8.89mph 13) 0.07m - 40(9:54/m) 141/147bpm 9cal 6.06/8.89mph 14) 0.07m - 29(7:01/m) 142/150bpm 7cal 8.55/8.95mph 15) 0.07m - 40(9:44/m) 147/151bpm 9cal 6.16/8.97mph 16) 1m - 9:32(9:32/m) 137/144bpm 126cal 6.3/6.53mph 17) 0.11m - 1:03(9:26/m) 129/132bpm 11cal 6.36/6.55mph |
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Sun 12th Aug
Aug 12
|
Mon 13th Aug
Aug 13
|
Tue 14th Aug
Aug 14
|
Wed 15th Aug
Aug 15
|
Thu 16th Aug
Aug 16
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Fri 17th Aug
Aug 17
|
Sat 18th Aug
Aug 18
|
|
13.1mi,
1:46:35 Running - Race
Split Summary
=== 1) 1m - 7:51(7:51/m) 147/154bpm 115cal 7.65/7.85mph 2) 1m - 7:59(7:59/m) 152/158bpm 122cal 7.52/7.66mph 3) 1m - 8:15(8:15/m) 151/157bpm 125cal 7.28/7.56mph 4) 1m - 8:14(8:14/m) 153/159bpm 126cal 7.28/7.39mph 5) 1m - 8:30(8:30/m) 156/165bpm 133cal 7.06/7.31mph 6) 1m - 8:06(8:06/m) 153/162bpm 124cal 7.4/7.62mph 7) 1m - 8:03(8:03/m) 155/161bpm 125cal 7.45/7.76mph 8) 1m - 8:07(8:07/m) 159/164bpm 130cal 7.39/7.49mph 9) 1m - 8:13(8:13/m) 160/162bpm 132cal 7.3/7.43mph 10) 1m - 8:24(8:24/m) 160/165bpm 134cal 7.14/7.45mph 11) 1m - 8:15(8:15/m) 161/167bpm 133cal 7.28/7.76mph 12) 1m - 8:14(8:14/m) 164/167bpm 137cal 7.29/7.51mph 13) 1m - 7:52(7:52/m) 168/175bpm 137cal 7.63/8.04mph 14) 0.08m - 33(7:02/m) 176/180bpm 10cal 8.53/8.58mph
0.3mi,
3:49Running - Warm Up
Split Summary
=== 1) 0.32m - 3:49(12:08/m) 125/139bpm 46cal 4.94/7.97mph |
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4.7mi,
46:38 Running - Easy
Split Summary
=== 1) 1m - 9:45(9:45/m) 119/133bpm 105cal 6.16/7.03mph 2) 1m - 9:56(9:56/m) 122/131bpm 106cal 6.04/6.39mph 3) 0.75m - 7:32(10:02/m) 124/134bpm 78cal 5.98/6.39mph 4) 0.07m - 33(7:59/m) 131/138bpm 6cal 7.52/7.35mph 5) 0.07m - 40(10:01/m) 136/139bpm 8cal 5.99/7.45mph 6) 0.07m - 33(7:57/m) 136/138bpm 7cal 7.54/7.39mph 7) 0.07m - 40(10:14/m) 133/138bpm 8cal 5.87/7.39mph 8) 0.07m - 32(7:40/m) 133/138bpm 6cal 7.83/7.81mph 9) 0.06m - 40(10:33/m) 132/139bpm 8cal 5.69/7.76mph 10) 0.07m - 32(7:30/m) 137/140bpm 6cal 8/8.62mph 11) 0.07m - 40(10:12/m) 132/140bpm 8cal 5.89/8.1mph 12) 0.07m - 34(8:07/m) 130/135bpm 6cal 7.39/7.26mph 13) 0.06m - 40(11:00/m) 131/135bpm 7cal 5.46/7.31mph 14) 0.07m - 33(7:53/m) 135/143bpm 6cal 7.61/7.78mph 15) 0.06m - 40(10:42/m) 142/144bpm 9cal 5.61/7.76mph 16) 1m - 10:19(10:19/m) 130/143bpm 111cal 5.82/6.14mph 17) 0.18m - 1:50(10:23/m) 126/132bpm 17cal 5.78/5.91mph |
6.2mi,
1:08:28 Cycling - Recovery
Split Summary
=== 1) 5m - 57:59(11:36/m) 98/124bpm 353cal 5.17/13.36mph 2) 1.23m - 10:29(8:32/m) 99/114bpm 58cal 7.04/12.71mph
10.8mi,
1:43:26Running - General
Split Summary
=== 1) 1m - 9:29(9:29/m) 122/138bpm 108cal 6.33/6.59mph 2) 1m - 9:45(9:45/m) 128/144bpm 115cal 6.15/6.55mph 3) 1m - 10:07(10:07/m) 132/142bpm 121cal 5.93/6.64mph 4) 1m - 9:41(9:41/m) 135/146bpm 120cal 6.2/6.53mph 5) 1m - 9:39(9:39/m) 136/149bpm 112cal 6.21/6.72mph 6) 1m - 9:17(9:17/m) 133/140bpm 100cal 6.46/6.91mph 7) 1m - 9:30(9:30/m) 136/143bpm 108cal 6.32/6.74mph 8) 1m - 9:35(9:35/m) 135/146bpm 102cal 6.26/6.74mph 9) 1m - 9:39(9:39/m) 136/144bpm 100cal 6.22/6.47mph 10) 1m - 9:35(9:35/m) 135/147bpm 91cal 6.26/6.82mph 11) 0.76m - 7:10(9:26/m) 139/145bpm 78cal 6.36/6.7mph |
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13.1mi,
2:00:41 Running - Tempo
Split Summary
=== 1) 1m - 9:41(9:41/m) 126/139bpm 116cal 6.19/6.51mph 2) 1m - 9:27(9:27/m) 136/146bpm 125cal 6.35/6.85mph 3) 0.01m - 6(9:48/m) 132/132bpm 1cal 6.12/6.45mph 4) 1m - 8:59(8:59/m) 132/142bpm 108cal 6.68/7.12mph 5) 1m - 9:08(9:08/m) 137/150bpm 114cal 6.57/7.12mph 6) 1m - 9:11(9:11/m) 139/148bpm 117cal 6.54/7.2mph 7) 1m - 9:05(9:05/m) 134/142bpm 98cal 6.6/6.97mph 8) 1m - 8:56(8:56/m) 142/149bpm 115cal 6.72/7.35mph 9) 1m - 9:06(9:06/m) 143/151bpm 117cal 6.6/7.16mph 10) 1m - 8:56(8:56/m) 147/153bpm 124cal 6.71/6.99mph 11) 1m - 8:58(8:58/m) 150/157bpm 128cal 6.69/7.01mph 12) 1m - 8:58(8:58/m) 148/155bpm 119cal 6.7/7.12mph 13) 0.04m - 20(9:28/m) 149/150bpm 4cal 6.34/6.8mph 14) 1m - 9:59(9:59/m) 139/151bpm 86cal 6.01/6.7mph 15) 1m - 9:40(9:40/m) 143/150bpm 98cal 6.2/6.91mph 16) 0.02m - 11(9:22/m) 144/144bpm 1cal 6.41/6.8mph |
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