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Races
45 -
Miles
4504 -
Miles
11 -
Miles
211 -
Miles
108 -
WAVA
66.28% -
5k
21:36 -
10k
44:02 -
10M
1:12:47 -
Half
1:42:07 -
Mara
3:57:47
About Me | |
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Living in Abu Dhabi - not ideal conditions for running but I pretend there's a nice breeze most Tuesdays and Sundays as I run round the Yas Marina F1 circuit !
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Recent Blogs | |
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My Firkin school motto was .... | Dec 2013 |
Recent Training | |||
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25th Jan
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General | 3mi | 26:57 |
22nd Jan
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General | 0.8mi | 18:46 |
22nd Jan
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General | 0.7mi | 19:25 |
22nd Jan
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General | 4.7mi | 47:08 |
20th Jan
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General | 0.7mi | 17:24 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:35 | 3:08 |
5k | 20:39 | 10:52 |
5mi | 33:28 | 17:26 |
10k | 1:22:42 | 21:58 |
Recent Pictures | |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (1) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | PB | WB | 2004 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2017 | 2018 |
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5km | 4 | 21:36
6:57/mi
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66.28 | 22:03 63.98 | 21:37 65.74 | 21:36 66.28 | ||||||||||
10km | 17 | 44:02
7:05/mi
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66.01 | 45:42 60.22 | 46:13 59.97 | 45:26 61.47 | 47:28 59.30 | 45:12 63.27 | 44:10 65.28 | 44:02 66.01 | 46:47 63.15 | |||||
10mi | 7 | 1:12:47
7:17/mi
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65.41 | 1:22:52 54.77 | 1:17:15 59.18 | 1:24:47 54.79 | 1:16:36 61.13 | 1:16:16 61.91 | 1:12:47 65.41 | |||||||
13.1mi | 11 | 1:42:07
7:48/mi
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61.66 | 1:57:10 50.93 | 1:49:30 55.63 | 1:45:49 57.57 | 1:51:11 55.70 | 1:43:46 59.68 | 1:46:47 58.96 | 1:42:07 61.66 | 1:48:18 59.64 | |||||
26.2mi | 5 | 3:57:47
9:05/mi
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55.76 | 5:16:34 39.03 | 4:49:53 42.92 | 5:15:32 39.61 | 4:24:17 48.17 | 3:57:47 55.76 |
2018 | Result | WAVA | Distance | |
---|---|---|---|---|
31 Mar | Big Bunny 5k | 23:55 | 61.22 | 5km |
9 Feb | RAK Half Marathon SB | 1:48:18 | 59.64 | 13.1mi |
2017 | Result | WAVA | Distance | |
16 Dec | Santa Chase | 25:40 | 62.75 | 5.5km |
10 Mar | Zayed Sports City 10k | 49:55 | 59.19 | 10km |
13 Jan | Zayed Sports City 10k SB | 46:47 | 63.15 | 10km |
2015 | Result | WAVA | Distance | |
26 Apr | London Marathon PB | 3:57:47 | 55.76 | 26.2mi |
8 Mar | Surrey Half Marathon PB | 1:42:07 | 61.66 | 13.1mi |
2014 | Result | WAVA | Distance | |
1 Nov | Nonsuch parkrun PB | 21:36 | 66.28 | 5km |
26 Oct | Great South Run PB | 1:12:47 | 65.41 | 10mi |
4 Oct | Bournemouth Supersonic 10k PB | 44:02 | 66.01 | 10km |
21 Sep | Reigate Half Marathon SB | 1:46:47 | 58.96 | 13.1mi |
25 May | Vitality London 10,000 | 47:23 | 60.84 | 10km |
9 Mar | Surrey Half Marathon | 1:48:58 | 57.30 | 13.1mi |
2013 | Result | WAVA | Distance | |
14 Dec | Bushy parkrun SB | 21:37 | 65.74 | 5km |
1 Dec | Kingston 10k SB | 44:10 | 65.28 | 10km |
27 Oct | Great South Run SB | 1:16:16 | 61.91 | 10mi |
20 Oct | Denbies 10m | 1:29:58 | 52.48 | 10mi |
14 Jul | British 10K London Run | 51:00 | 56.08 | 10km |
27 May | Vitality London 10,000 | 45:28 | 62.90 | 10km |
17 Mar | Reading Half Marathon SB | 1:43:46 | 59.68 | 13.1mi |
2012 | Result | WAVA | Distance | |
2 Dec | Kingston 10K SB | 45:12 | 63.27 | 10km |
28 Oct | Great South Run SB | 1:16:36 | 61.13 | 10mi |
16 Sep | Great North Run Half Marathon SB | 1:51:11 | 55.70 | 13.1mi |
1 Sep | Guildford parkrun SB | 22:03 | 63.98 | 5km |
8 Jul | British 10K London Run | 49:22 | 57.47 | 10km |
27 May | Vitality London 10,000 | 54:06 | 52.44 | 10km |
12 Feb | 26.2 RRC Valentines 10K | 45:59 | 61.70 | 10km |
2011 | Result | WAVA | Distance | |
30 Oct | Great South Run SB | 1:24:47 | 54.79 | 10mi |
30 May | Vitality London 10,000 SB | 47:28 | 59.30 | 10km |
13 Mar | Wimbledon Audi 10K | 48:16 | 58.32 | 10km |
20 Feb | Brighton Half Marathon SB | 1:45:49 | 57.57 | 13.1mi |
2010 | Result | WAVA | Distance | |
26 Sep | Windsor Half Marathon SB | 1:49:30 | 55.63 | 13.1mi |
31 May | Vitality London 10,000 SB | 45:26 | 61.47 | 10km |
25 Apr | London Marathon SB | 4:24:17 | 48.17 | 26.2mi |
21 Mar | Reading Half Marathon | 1:49:53 | 55.01 | 13.1mi |
14 Mar | Silverstone Half Marathon | 1:57:20 | 51.52 | 13.1mi |
2009 | Result | WAVA | Distance | |
25 Oct | Great South Run SB | 1:17:15 | 59.18 | 10mi |
25 May | Vitality London 10,000 | 46:43 | 59.32 | 10km |
29 Mar | Brooklands 10k SB | 46:13 | 59.97 | 10km |
2008 | Result | WAVA | Distance | |
26 Oct | Great South Run SB | 1:22:52 | 54.77 | 10mi |
26 May | Vitality London 10,000 SB | 45:42 | 60.22 | 10km |
9 Mar | Silverstone Half Marathon SB | 1:57:10 | 50.93 | 13.1mi |
2007 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 5:15:32 | 39.61 | 26.2mi |
2006 | Result | WAVA | Distance | |
23 Apr | London Marathon SB | 4:49:53 | 42.92 | 26.2mi |
2004 | Result | WAVA | Distance | |
18 Apr | London Marathon SB | 5:16:34 | 39.03 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2023 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2023 | 31 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 31 |
2023 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2022 | 7 | 3 | 1 | 3 | 13 | 2 | 12 | 1 | 0 | 5 | 3 | 4 | 54 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0.2 | 0 | 0.7 |
2022 | 16 | 13 | 16 | 9 | 10 | 2 | 10 | 3 | 17 | 17 | 9 | 8 | 131 |
2022 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 7 | 4 | 0 | 6 | 22 |
2021 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 1 | 1 | 2 | 13 | 2 | 22 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0.4 |
2021 | 16 | 18 | 3 | 17 | 14 | 12 | 16 | 6 | 6 | 9 | 0 | 1 | 118 |
2021 | 0 | 0 | 0 | 0 | 8 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 21 |
2020 | 0 | 1 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 21 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 9.9 | 0 | 0 | 0 | 0 | 0 | 9.9 |
2020 | 31 | 31 | 31 | 36 | 62 | 41 | 47 | 41 | 34 | 31 | 31 | 19 | 436 |
2020 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 6 | 13 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 2 | 4 |
2019 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 |
2019 | 33 | 32 | 31 | 31 | 31 | 31 | 31 | 31 | 34 | 45 | 41 | 20 | 392 |
2019 | 3 | 0 | 3 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2018 | 51 | 37 | 29 | 21 | 29 | 26 | 0 | 24 | 28 | 30 | 26 | 21 | 323 |
2018 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 4 | 11 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 3 |
2017 | 47 | 23 | 25 | 21 | 23 | 11 | 14 | 24 | 17 | 30 | 20 | 37 | 291 |
2017 | 8 | 13 | 8 | 12 | 1 | 0 | 0 | 0 | 0 | 5 | 2 | 1 | 51 |
2016 | 18 | 2 | 14 | 7 | 6 | 1 | 12 | 22 | 14 | 23 | 21 | 31 | 171 |
2015 | 80 | 60 | 124 | 88 | 49 | 12 | 10 | 4 | 6 | 20 | 16 | 18 | 486 |
2015 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 2 |
2014 | 51 | 33 | 78 | 38 | 22 | 51 | 53 | 56 | 76 | 87 | 40 | 43 | 627 |
2014 | 0 | 7 | 0 | 0 | 0 | 35 | 9 | 0 | 9 | 2 | 0 | 2 | 64 |
2013 | 46 | 51 | 51 | 54 | 46 | 17 | 31 | 39 | 78 | 86 | 78 | 37 | 613 |
2012 | 28 | 21 | 20 | 19 | 17 | 25 | 34 | 33 | 71 | 81 | 75 | 35 | 459 |
2012 | 0 | 2 | 2 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2011 | 19 | 45 | 6 | 15 | 25 | 0 | 16 | 15 | 21 | 27 | 15 | 10 | 215 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2010 | 79 | 31 | 0 | 0 | 0 | 2 | 0 | 9 | 46 | 6 | 4 | 0 | 177 |
2009 | 0 | 0 | 0 | 0 | 14 | 0 | 0 | 7 | 13 | 0 | 0 | 0 | 34 |
Sat 31st Dec
Dec 31
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Sun 1st Jan
Jan 1
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Mon 2nd Jan
Jan 2
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Tue 3rd Jan
Jan 3
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Wed 4th Jan
Jan 4
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Thu 5th Jan
Jan 5
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Fri 6th Jan
Jan 6
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Split Summary
=== 1) 1km - 20:06(20:06/km) 62/75bpm [1247b/km] 65cal 26/96rpm 2) 1km - 28:22(28:22/km) 60/69bpm [1702b/km] 73cal 18/80rpm 3) 1km - 25:20(25:20/km) 57/68bpm [1444b/km] 67cal 21/80rpm 4) 0.32km - 5:50(18:00/km) 57/63bpm [1026b/km] 20cal 32/80rpm ![]() |
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Split Summary
=== 1) 5km - 11:08(2:14/km) 116/134bpm [258b/km] 110cal 2) 5km - 11:12(2:14/km) 132/141bpm [296b/km] 135cal 3) 5km - 11:16(2:15/km) 138/145bpm [311b/km] 144cal 4) 0.72km - 2:04(2:52/km) 144/148bpm [413b/km] 28cal ![]() |
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Split Summary
=== 1) 1km - 5:53(5:53/km) 121/133bpm [713b/km] 75cal 2) 1km - 5:52(5:52/km) 136/143bpm [799b/km] 82cal 3) 1km - 5:48(5:48/km) 143/149bpm [829b/km] 83cal 4) 1km - 5:50(5:50/km) 147/149bpm [857b/km] 82cal 5) 0.5km - 2:53(5:46/km) 152/154bpm [875b/km] 43cal 6) 0.29km - 1:36(5:37/km) 152/154bpm [854b/km] 24cal ![]() |
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Sat 7th Jan
Jan 7
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Sun 8th Jan
Jan 8
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Mon 9th Jan
Jan 9
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Tue 10th Jan
Jan 10
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Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Split Summary
=== 1) 1km - 5:44(5:44/km) 117/128bpm [672b/km] 72cal 2) 1km - 5:45(5:45/km) 131/137bpm [754b/km] 79cal 3) 1km - 5:31(5:31/km) 141/146bpm [777b/km] 80cal 4) 1km - 5:25(5:25/km) 150/154bpm [812b/km] 80cal 5) 0.76km - 3:57(5:11/km) 158/161bpm [820b/km] 61cal ![]() |
Split Summary
=== 1) 0.07km - 38:36(8:51:20/km) 84/161bpm [44632b/km] 163cal 5/103rpm ![]() |
Split Summary
=== 1) 0.5km - 3:00(5:59/km) 114/127bpm [683b/km] 36cal 2) 1km - 5:32(5:32/km) 127/133bpm [703b/km] 74cal 3) 1km - 5:34(5:34/km) 135/137bpm [751b/km] 78cal 4) 1km - 5:37(5:37/km) 142/145bpm [797b/km] 81cal 5) 1km - 5:41(5:41/km) 149/153bpm [846b/km] 81cal 6) 0.5km - 2:47(5:34/km) 155/158bpm [864b/km] 42cal 7) 0.35km - 2:08(6:07/km) 152/158bpm [929b/km] 29cal ![]() |
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Split Summary
=== 1) 1km - 5:55(5:55/km) 115/124bpm [681b/km] 71cal 2) 1km - 5:12(5:12/km) 136/149bpm [708b/km] 75cal 3) 1km - 5:29(5:29/km) 145/152bpm [796b/km] 82cal 4) 1km - 5:59(5:59/km) 140/152bpm [837b/km] 81cal 5) 0.2km - 1:05(5:27/km) 142/144bpm [773b/km] 16cal 6) 0.62km - 3:18(5:21/km) 150/158bpm [803b/km] 49cal ![]() |
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Sat 14th Jan
Jan 14
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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Tue 17th Jan
Jan 17
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Wed 18th Jan
Jan 18
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Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Split Summary
=== 1) 1km - 6:16(6:16/km) 114/124bpm [715b/km] 74cal 2) 0.64km - 4:03(6:21/km) 123/125bpm [781b/km] 50cal 3) 1km - 6:23(6:23/km) 123/130bpm [785b/km] 78cal 4) 1km - 6:21(6:21/km) 127/132bpm [807b/km] 80cal 5) 1km - 6:26(6:26/km) 130/132bpm [836b/km] 79cal 6) 1km - 6:26(6:26/km) 131/134bpm [842b/km] 81cal 7) 1km - 6:27(6:27/km) 131/134bpm [846b/km] 80cal 8) 0.75km - 4:46(6:23/km) 132/137bpm [843b/km] 58cal ![]() |
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Split Summary
=== 1) 0.5km - 3:14(6:27/km) 107/117bpm [691b/km] 36cal 2) 1km - 5:20(5:20/km) 129/136bpm [689b/km] 74cal 3) 1km - 5:19(5:19/km) 140/145bpm [745b/km] 78cal 4) 1km - 5:18(5:18/km) 145/149bpm [769b/km] 78cal 5) 1km - 5:01(5:01/km) 153/157bpm [769b/km] 77cal 6) 0.27km - 1:35(5:55/km) 153/158bpm [905b/km] 23cal ![]() |
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Split Summary
=== 1) 1km - 6:12(6:12/km) 108/117bpm [669b/km] 71cal 2) 1km - 5:18(5:18/km) 130/141bpm [689b/km] 73cal 3) 1km - 5:24(5:24/km) 139/146bpm [751b/km] 78cal 4) 1km - 6:24(6:24/km) 131/146bpm [839b/km] 78cal 5) 1km - 5:24(5:24/km) 144/150bpm [778b/km] 80cal 6) 0.5km - 2:40(5:20/km) 149/151bpm [794b/km] 39cal 7) 0.79km - 4:47(6:04/km) 142/153bpm [862b/km] 65cal ![]() |
Split Summary
=== 1) 1km - 12:33(12:33/km) 70/78bpm [879b/km] 64cal 48/61rpm 2) 0.16km - 4:51(29:42/km) 65/74bpm [1931b/km] 14cal 17/54rpm ![]() |
Sat 21st Jan
Jan 21
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Sun 22nd Jan
Jan 22
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Mon 23rd Jan
Jan 23
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Tue 24th Jan
Jan 24
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Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Split Summary
=== 1) 1km - 15:13(15:13/km) 69/87bpm [1050b/km] 65cal 34/57rpm 2) 0.28km - 3:33(12:29/km) 62/77bpm [774b/km] 12cal 9/55rpm ![]()
Split Summary
=== 1) 1km - 15:25(15:25/km) 68/78bpm [1049b/km] 68cal 38/76rpm 2) 0.19km - 3:58(20:28/km) 72/83bpm [1474b/km] 16cal 27/74rpm 3) 0km - 2(10:26:00/km) 61/62bpm [38186b/km] ![]()
Split Summary
=== 1) 1km - 6:21(6:21/km) 106/114bpm [674b/km] 72cal 2) 1km - 6:17(6:17/km) 115/117bpm [723b/km] 76cal 3) 1km - 6:22(6:22/km) 119/123bpm [757b/km] 77cal 4) 1km - 6:20(6:20/km) 121/125bpm [766b/km] 78cal 5) 1km - 6:12(6:12/km) 124/126bpm [770b/km] 77cal 6) 1km - 6:12(6:12/km) 125/128bpm [775b/km] 76cal 7) 1km - 6:14(6:14/km) 124/128bpm [773b/km] 74cal 8) 0.51km - 3:09(6:11/km) 124/129bpm [766b/km] 37cal ![]() |
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Split Summary
=== 1) 1km - 5:58(5:58/km) 109/117bpm [650b/km] 72cal 2) 1km - 5:26(5:26/km) 127/136bpm [690b/km] 73cal 3) 1km - 5:40(5:40/km) 127/132bpm [720b/km] 75cal 4) 1km - 5:36(5:36/km) 134/136bpm [751b/km] 76cal 5) 0.77km - 4:17(5:33/km) 137/140bpm [761b/km] 59cal ![]() |
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