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Cheg
M35

Warthog (44)

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Flyers Southend

Races
137
Miles
8439
Miles
12
Miles
6280
Miles
275
WAVA
66.41%
5k
19:21
5M
35:08
10k
41:44
10M
1:10:39
Half
1:30:05
20M
2:36:24
Mara
3:34:28
400m
9:30
2.4M
1:49:24

About Me
2009 - Started running and got engaged. 2010 - Got faster. Got married. 2011 - Got even faster, where most of PB's are from. 2011 - LEJOG in 13 days.(most fun ever!) 2012 - Two Oceans ultra (wet! Missed out on bronze) 2012 - Iron distance Triathlon in summer 2012. (16 hours and change off not much training) 2013 - Thunder run 24 hour race(only managed 70km and 12hours) 2014 The year of the first proper injury. Got back on the bike and began building for 2015. 2015 - A 10k and 20 mile PB. An Outlaw failure and a struggle for motivation. 2016 - Not a lot, then a base build, to beat all base builds. 2017 - Some PB's then eased right off. Dad to twins took out the final quarter of the year. 2018 - Lots of baby stuff almost no running. Now the girls are 1 I am looking to return to running in a big way. Show More...

About Me

2009 - Started running and got engaged. 2010 - Got faster. Got married. 2011 - Got even faster, where most of PB's are from. 2011 - LEJOG in 13 days.(most fun ever!) 2012 - Two Oceans ultra (wet! Missed out on bronze) 2012 - Iron distance Triathlon in summer 2012. (16 hours and change off not much training) 2013 - Thunder run 24 hour race(only managed 70km and 12hours) 2014 The year of the first proper injury. Got back on the bike and began building for 2015. 2015 - A 10k and 20 mile PB. An Outlaw failure and a struggle for motivation. 2016 - Not a lot, then a base build, to beat all base builds. 2017 - Some PB's then eased right off. Dad to twins took out the final quarter of the year. 2018 - Lots of baby stuff almost no running. Now the girls are 1 I am looking to return to running in a big way.

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Recent Blogs
Rugby World Cup Preview 2023	8th Sep
The Most Decorated Athletes of the World Championship Era	24th Aug
KJT is World Champion Again!	Aug 2023
Harry Kane's Exit and Spurs Selling Their Stars	Aug 2023
Premier League Predicted Table - Part One	Aug 2023

My parkrun
No parkrun selected

Recent Training
23rd Sep	General	4.3mi	40:01
21st Sep	General	3.1mi	30:20
17th Sep	General	3.7mi	35:44
16th Sep	General	3.1mi	30:19
10th Sep	General	13.3mi	2:39:29

12 Month Benchmarks	Run
Mile	7:09
5k	26:29
5mi	42:50
10k	58:12
10mi	1:43:24
Half	2:23:20
20mi	4:04:24

Recent Pictures	Show more

Recent Threads
Rugby World Cup
FOOTBALL
Cricket Thread
Elite Athletics Thread
DraftEveryone: a US sports wire
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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	PB	WB
2.9mi	1													22:13 56.27	22:13 7:40/mi	56.27
5km	57	22:07 58.10	20:31 62.63	19:21 66.41	19:59 64.30	20:37 62.33	20:13 63.57	20:04 64.11	22:16 57.89	20:51 62.02	26:17 49.41			23:44 56.60	19:21 6:14/mi	66.41
5mi	1								35:08 60.07						35:08 7:02/mi	60.07
10km	23	47:15 55.87	43:36 60.55	42:09 62.63	46:28 56.81	44:56 58.75	44:00 60.00	41:44 63.28	48:46 54.22	49:45 53.24		1:01:26 43.37	1:09:07 39.11	1:00:51 44.70	41:44 6:43/mi	63.28
10mi	4		1:12:05 60.69					1:13:16 59.71		1:10:39 62.04					1:10:39 7:04/mi	62.04
13.1mi	29	1:50:58 52.25	1:36:21 60.17	1:30:05 64.36	1:58:02 49.12	1:39:36 58.21	1:52:40 51.46	1:35:18 60.83	1:47:34 53.91	1:52:30 51.60		2:24:01 40.48		2:39:28 37.24	1:30:05 6:53/mi	64.36
15mi	3		2:18:55 48.21	2:06:41 52.86						2:17:30 48.72					2:06:41 8:27/mi	52.86
20mi	4				2:50:28 53.48			2:38:51 57.39		2:36:24 58.36				4:05:56 37.97	2:36:24 7:49/mi	58.36
26.2mi	11		3:50:10 52.81	3:34:28 56.68	4:07:26 49.13	3:55:42 51.57	4:25:43 45.75	3:40:48 55.05		4:10:50 48.52					3:34:28 8:11/mi	56.68
56km	1				6:10:40 46.63										6:10:40 10:39/mi	46.63

2023		Result	WAVA	Distance
10 Sep	Great North Run SB	2:39:28	37.24	13.1mi
8 Jul	Chalkwell Beach parkrun	24:38	54.53	5km
5 Jul	Race for Business PB	22:13	56.27	2.9mi
25 Jun	Newmarket 10k SB	1:00:51	44.70	10km
17 Jun	Basildon parkrun SB	23:44	56.60	5km
13 May	Basildon parkrun	24:22	55.13	5km
18 Mar	Southend parkrun	25:30	52.68	5km
11 Mar	Basildon parkrun	27:13	49.36	5km
5 Mar	Essex 20 SB	4:05:56	37.97	20mi
2022		Result	WAVA	Distance
3 Jul	The Marcus Gynn Newmarket 10K SB	1:09:07	39.11	10km
2019		Result	WAVA	Distance
10 Aug	Thames Meander Half Marathon SB	2:24:01	40.48	13.1mi
7 Jul	The Marcus Gynn Newmarket 10K SB	1:01:26	43.37	10km
2018		Result	WAVA	Distance
5 May	Alness parkrun SB	26:17	49.41	5km
2017		Result	WAVA	Distance
1 Oct	Southend 10k	54:28	48.63	10km
30 Sep	Southend parkrun	24:16	53.29	5km
26 Aug	Southend parkrun	23:43	54.52	5km
2 Jul	The Marcus Gynn Newmarket 10k	50:12	52.76	10km
25 Jun	Olympic Park 10k SB	49:45	53.24	10km
7 May	Shakespeare Half Marathon SB	1:52:30	51.60	13.1mi
9 Apr	Brighton Marathon SB	4:10:50	48.52	26.2mi
26 Mar	Sandy 10	1:15:47	57.83	10mi
5 Mar	Essex 20 PB	2:36:24	58.36	20mi
25 Feb	Southend parkrun SB	20:51	62.02	5km
19 Feb	Test Track 10 PB	1:10:39	62.04	10mi
12 Feb	Hardmoors 26.2 Saltburn Trial Half Marathon	3:00:13	32.18	13.1mi
15 Jan	Benfleet 15 SB	2:17:30	48.72	15mi
7 Jan	Basildon parkrun	21:55	58.81	5km
2016		Result	WAVA	Distance
11 Dec	The Southend 5 Mile Rudolph Run PB	35:08	60.07	5mi
29 Oct	Southend parkrun SB	22:16	57.89	5km
12 Jun	Southend Half Marathon	1:54:40	50.57	13.1mi
24 Apr	Shakespeare Half Marathon SB	1:47:34	53.91	13.1mi
10 Apr	St Clare Hospice 10K Run SB	48:46	54.22	10km
2015		Result	WAVA	Distance
15 Nov	St Neots Riverside Half Marathon	1:48:30	53.43	13.1mi
13 Sep	Grunty Fen Half Marathon	2:33:00	37.89	13.1mi
26 Jul	The Outlaw Iron Distance Triathlon	1:49:24 / /	0.00	2.4miles/112miles/26.2miles
14 Jun	Southend Half Marathon	1:41:55	56.88	13.1mi
25 May	Vitality London 10,000 PB	41:44	63.28	10km
17 May	Great Baddow 10 SB	1:13:16	59.71	10mi
10 May	Colchester 10K	41:59	62.91	10km
26 Apr	Shakespeare Marathon SB	3:40:48	55.05	26.2mi
4 Apr	Parramatta parkrun	20:57	61.40	5km
21 Mar	Albert parkrun, Middlesbrough SB	20:04	64.11	5km
15 Mar	Essex 20 SB	2:38:51	57.39	20mi
28 Feb	Southend parkrun	20:19	63.32	5km
8 Feb	Great Bentley Half Marathon SB	1:35:18	60.83	13.1mi
24 Jan	Southend parkrun	20:17	63.36	5km
17 Jan	Southend parkrun	20:35	62.44	5km
10 Jan	Southend parkrun	21:37	59.45	5km
2014		Result	WAVA	Distance
27 Dec	Southend parkrun	20:17	63.36	5km
20 Dec	Southend parkrun SB	20:13	63.57	5km
22 Nov	Albert parkrun, Middlesbrough	21:22	60.15	5km
15 Nov	Southend parkrun	21:41	59.27	5km
8 Nov	Southend parkrun	22:06	58.15	5km
2 Nov	Billericay 10K	47:27	55.64	10km
26 Oct	Washington Marine Corps Marathon	4:40:24	43.35	26.2mi
13 Jul	Notfast Open 10k	45:20	58.24	10km
8 Jun	Southend Half Marathon SB	1:52:40	51.46	13.1mi
25 May	Vitality London 10,000 SB	44:00	60.00	10km
3 May	Middlesbrough Albert parkrun 5km	20:37	62.33	5km
6 Apr	Greater Manchester Marathon SB	4:25:43	45.75	26.2mi
8 Mar	Southend parkrun	20:52	61.59	5km
1 Mar	Southend parkrun No 75	21:42	59.22	5km
16 Feb	Barcelona Half Marathon	2:41:55	35.81	13.1mi
2013		Result	WAVA	Distance
3 Nov	Billericay 10K	1:09:21	38.07	10km
15 Sep	Great North Run SB	1:39:36	58.21	13.1mi
7 Sep	Southend parkrun	20:56	61.39	5km
31 Aug	Southend parkrun No 48	29:30	43.56	5km
17 Aug	Southend parkrun	20:54	61.48	5km
10 Aug	Southend parkrun No 45	20:51	61.63	5km
3 Aug	Southend parkrun	26:22	48.74	5km
27 Jul	Thunder Run 24 Hr Solo		0.00	100mi
15 Jun	Southend parkrun	22:08	58.06	5km
9 Jun	Southend Half Marathon	1:43:15	56.15	13.1mi
8 Jun	Southend parkrun No 37	32:00	40.16	5km
1 Jun	Albert Parkrun	21:33	59.63	5km
14 Apr	Brighton Marathon SB	3:55:42	51.57	26.2mi
6 Apr	Middlesbrough Albert parkrun 5km SB	20:37	62.33	5km
30 Mar	Southend parkrun 28	20:54	61.48	5km
24 Mar	Canterbury Riverside 10k SB	44:56	58.75	10km
16 Mar	Southend parkrun	22:30	57.11	5km
9 Mar	Middlesbrough Albert parkrun 5km	21:49	58.90	5km
3 Mar	Silverstone Half Marathon	1:44:31	55.47	13.1mi
23 Feb	Southend parkrun	22:05	58.19	5km
16 Feb	Albert parkrun	22:52	56.20	5km
2012		Result	WAVA	Distance
24 Nov	Southend parkrun #7	21:18	60.33	5km
10 Nov	Southend parkrun	21:35	59.54	5km
4 Nov	Billericay 10K SB	46:28	56.81	10km
3 Nov	Southend parkrun	21:36	59.49	5km
27 Oct	Southend parkrun	20:49	61.73	5km
21 Oct	Leigh-on-Sea 10K	48:06	54.89	10km
20 Oct	Southend parkrun	20:53	61.53	5km
13 Oct	Southend parkrun	20:45	61.93	5km
6 Oct	Middlesbrough Albert parkrun 5km	21:17	60.38	5km
30 Sep	Berlin Marathon SB	4:07:26	49.13	26.2mi
1 Jul	Outlaw (Iron distance) Triathlon	1:50:27 / 8:00:00 / 5:59:20	0.00	2.4miles/112miles/26.2miles
10 Jun	Southend Half Marathon SB	1:58:02	49.12	13.1mi
27 May	Edinburgh Marathon	4:39:43	43.46	26.2mi
7 Apr	Two Oceans Marathon PB	6:10:40	46.63	56km
24 Mar	Middlesbrough Albert parkrun 5km SB	19:59	64.30	5km
15 Mar	East Essex Triathlon Club 400m TT	9:30	0.00	400m
10 Mar	Middlesbrough Albert parkrun 5km	20:47	61.83	5km
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:50:28	53.48	20mi
25 Feb	Cambridge parkrun	21:13	60.57	5km
2011		Result	WAVA	Distance
31 Dec	Middlesbrough Albert parkrun 5km	20:41	62.13	5km
6 Nov	Billericay 10K SB	42:09	62.63	10km
15 Oct	Bromley parkrun # 110	19:58	64.36	5km
9 Oct	MBNA Chester Marathon PB	3:34:28	56.68	26.2mi
18 Sep	Great North Run Half Marathon PB	1:30:05	64.36	13.1mi
11 Sep	Bristol Half Marathon	1:33:22	62.09	13.1mi
6 Aug	Brighton & Hove Park Run	20:14	63.51	5km
10 Jul	British 10k London Run	44:16	59.64	10km
12 Jun	Southend Half Marathon	1:32:09	62.91	13.1mi
30 May	Vitality London 10,000	59:35	44.31	10km
8 May	Shakespeare Marathon	3:37:41	55.84	26.2mi
19 Mar	Middlesbrough Albert parkrun PB	19:21	66.41	5km
13 Mar	Larking Gowen City of Norwich Half Marathon	1:34:13	61.53	13.1mi
12 Feb	Middlesbrough Albert Parkrun 5km	19:42	65.23	5km
6 Feb	Great Bentley Half Marathon	1:35:04	60.98	13.1mi
23 Jan	Benfleet 15 PB	2:06:41	52.86	15mi
2010		Result	WAVA	Distance
7 Nov	Rutland Water Marathon SB	3:50:10	52.81	26.2mi
24 Oct	Great South Run SB	1:12:05	60.69	10mi
3 Oct	Cancer Research Run 10K	58:00	45.52	10km
19 Sep	Great North Run	1:40:28	57.71	13.1mi
5 Sep	Bristol Half Marathon SB	1:36:21	60.17	13.1mi
17 Jul	Brighton & Hove parkrun SB	20:31	62.63	5km
13 Jun	Southend Half Marathon	1:45:40	54.87	13.1mi
31 May	Vitality London 10,000 SB	43:36	60.55	10km
15 May	Middlesbrough Albert parkrun 5km	21:11	60.66	5km
18 Apr	Brighton Marathon	4:02:26	50.14	26.2mi
7 Mar	Bath Half	1:41:54	56.89	13.1mi
7 Feb	Great Bentley Half Marathon	1:39:32	58.25	13.1mi
24 Jan	Benfleet 15 SB	2:18:55	48.21	15mi
2009		Result	WAVA	Distance
15 Nov	After Adoption Hyde Park 10k SB	47:15	55.87	10km
31 Oct	Middlesbrough Albert parkrun 5km SB	22:07	58.10	5km
18 Oct	Cardiff Half Marathon SB	1:50:58	52.25	13.1mi
4 Oct	Southend Classic 10k	49:11	53.68	10km
6 Sep	Bristol Half Marathon	2:08:50	45.00	13.1mi
14 Jun	Southend Half Marathon	2:17:48	42.07	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	10	34	19	82	39	30	19	9	3	0	0	0	246
2023	23	24	36	25	41	52	23	7	28	0	0	0	257
2022	0	0	1	0	0	0	3	3	0	0	0	7	14
2022	0	1	4	0	0	14	16	3	0	10	2	0	49
2021	0	0	0	5	20	0	0	3	3	13	0	0	45
2020	0	22	13	0	4	9	1	4	0	0	3	0	56
2019	0	13	0	3	12	0	6	51	43	0	0	0	128
2018	0	3	0	0	8	6	0	11	0	48	8	0	84
2017	0	0	0	0	0	0	1	0	0	0	0	0	1
2017	163	122	105	51	28	34	38	16	3	12	14	0	587
2016	19	13	50	90	49	94	56	29	57	136	158	162	913
2016	0	7	15	0	0	0	0	0	0	0	0	0	22
2015	0	0	0	0	0	0	0	0	0	0	0	0	0
2015	0	0	0	0.2	0	1.5	2.4	0	0	0	0	0	4.1
2015	156	118	126	119	131	71	54	142	114	83	60	36	1211
2015	30	0	0	0	8	196	155	8	0	0	0	0	396
2014	54	57	119	111	101	115	107	14	8	50	136	158	1030
2014	0	0	0	0	0	0	0	341	345	243	162	60	1151
2013	29	35	102	66	38	106	112	114	91	70	81	50	894
2012	0	0	0	4	0	0	0	0	0	0	0	0	4
2012	0	1.2	1.4	0	0	1.3	3.1	0	0	0	0	0	7
2012	83	41	54	59	71	44	62	59	104	46	91	86	800
2012	0	133	274	142	168	162	112	0	0	0	0	0	991
2011	0	0	0	0	10	0	0	0	0	0	0	0	10
2011	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2011	102	107	80	74	89	28	18	46	84	67	41	59	794
2011	119	113	170	189	345	465	1131	250	109	0	32	15	2936
2010	0	0.5	0	0	0	0	0	0	0	0	0	0	0.5
2010	75	72	116	91	105	95	78	72	92	103	72	100	1070
2010	0	0	0	210	127	24	0	3	32	166	190	24	774
2009	0	0	0	0	81	44	55	24	78	66	59	111	519
2009	0	0	0	0	0	0	0	0	0	0	0	8	8

Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2
0.9mi, 8:06 Run - General Split Summary === 1) 0.62mi - 5:34(8:58/mi) 146/172bpm [1308b/mi] 76cal 84/88rpm 6.7/0mph 2) 0.32mi - 2:32(7:58/mi) 142/154bpm [1132b/mi] 33cal 86/88rpm 7.52/0mph Add a comment	-	1.5mi, 26:10 Walk - General Split Summary === 1) 0.62mi - 10:56(17:36/mi) 118/138bpm [2077b/mi] 93cal 59/61rpm 3.41/0mph 2) 0.62mi - 10:25(16:45/mi) 116/127bpm [1944b/mi] 89cal 58/63rpm 3.58/0mph 3) 0.28mi - 4:49(16:58/mi) 120/129bpm [2036b/mi] 34cal 59/62rpm 3.54/0mph Add a comment 4.7mi, 1:21:15 Walk - General Split Summary === 1) 0.62mi - 10:57(17:38/mi) 106/131bpm [1869b/mi] 85cal 58/61rpm 3.4/0mph 2) 0.62mi - 10:19(16:37/mi) 103/111bpm [1711b/mi] 78cal 59/73rpm 3.61/0mph 3) 0.62mi - 10:22(16:40/mi) 112/133bpm [1867b/mi] 81cal 59/61rpm 3.6/0mph 4) 0.62mi - 10:47(17:21/mi) 119/132bpm [2065b/mi] 86cal 59/60rpm 3.46/0mph 5) 0.62mi - 10:38(17:06/mi) 113/120bpm [1932b/mi] 83cal 58/60rpm 3.51/0mph 6) 0.62mi - 11:56(19:13/mi) 110/128bpm [2113b/mi] 87cal 58/62rpm 3.12/0mph 7) 0.62mi - 10:43(17:16/mi) 122/157bpm [2106b/mi] 94cal 57/82rpm 3.48/0mph 8) 0.32mi - 5:33(17:36/mi) 113/121bpm [1989b/mi] 40cal 58/61rpm 3.41/0mph Add a comment	-	-	-	-
Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
-	-	-	-	-	-	2.6mi, 45:15 Walk - General Split Summary === 1) 0.62mi - 10:55(17:34/mi) 103/112bpm [1809b/mi] 82cal 58/59rpm 3.42/0mph 2) 0.62mi - 11:00(17:43/mi) 102/107bpm [1807b/mi] 83cal 58/62rpm 3.39/0mph 3) 0.62mi - 10:43(17:14/mi) 112/127bpm [1931b/mi] 88cal 59/59rpm 3.48/0mph 4) 0.62mi - 10:37(17:05/mi) 119/170bpm [2033b/mi] 87cal 59/113rpm 3.51/0mph 5) 0.12mi - 2:00(17:02/mi) 118/131bpm [2010b/mi] 16cal 57/59rpm 3.52/0mph Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
13.3mi, 2:39:29 Run - General Split Summary === 1) 0.62mi - 6:02(9:43/mi) 157/167bpm [1525b/mi] 89cal 84/86rpm 6.18/0mph 2) 0.62mi - 5:46(9:16/mi) 170/181bpm [1576b/mi] 93cal 84/87rpm 6.47/0mph 3) 0.62mi - 5:50(9:23/mi) 178/188bpm [1669b/mi] 103cal 85/88rpm 6.4/0mph 4) 0.62mi - 7:13(11:37/mi) 176/187bpm [2046b/mi] 124cal 75/88rpm 5.16/0mph 5) 0.62mi - 7:33(12:09/mi) 168/185bpm [2041b/mi] 118cal 73/87rpm 4.94/0mph 6) 0.62mi - 7:44(12:26/mi) 166/183bpm [2064b/mi] 120cal 72/89rpm 4.83/0mph 7) 0.62mi - 7:37(12:15/mi) 172/182bpm [2106b/mi] 124cal 73/90rpm 4.9/0mph 8) 0.62mi - 7:46(12:30/mi) 173/189bpm [2163b/mi] 129cal 73/121rpm 4.8/0mph 9) 0.62mi - 7:00(11:16/mi) 174/194bpm [1960b/mi] 116cal 76/88rpm 5.33/0mph 10) 0.62mi - 8:08(13:05/mi) 164/185bpm [2146b/mi] 115cal 70/89rpm 4.59/0mph 11) 0.62mi - 7:19(11:46/mi) 169/187bpm [1988b/mi] 115cal 73/87rpm 5.1/0mph 12) 0.62mi - 7:24(11:55/mi) 169/192bpm [2013b/mi] 112cal 74/88rpm 5.04/0mph 13) 0.62mi - 7:40(12:21/mi) 169/187bpm [2086b/mi] 115cal 73/88rpm 4.86/0mph 14) 0.62mi - 8:19(13:23/mi) 167/183bpm [2236b/mi] 123cal 68/86rpm 4.48/0mph 15) 0.62mi - 7:25(11:56/mi) 174/188bpm [2075b/mi] 122cal 72/88rpm 5.03/0mph 16) 0.62mi - 8:19(13:23/mi) 173/183bpm [2314b/mi] 134cal 68/88rpm 4.49/0mph 17) 0.62mi - 8:48(14:10/mi) 165/179bpm [2338b/mi] 124cal 66/90rpm 4.23/0mph 18) 0.62mi - 8:46(14:07/mi) 169/185bpm [2386b/mi] 136cal 66/123rpm 4.25/0mph 19) 0.62mi - 7:50(12:36/mi) 166/185bpm [2092b/mi] 120cal 71/89rpm 4.76/0mph 20) 0.62mi - 7:45(12:28/mi) 173/185bpm [2158b/mi] 123cal 72/88rpm 4.81/0mph 21) 0.62mi - 7:17(11:43/mi) 177/186bpm [2074b/mi] 123cal 75/88rpm 5.12/0mph 22) 0.21mi - 2:00(9:22/mi) 184/195bpm [1723b/mi] 36cal 85/90rpm 6.41/0mph Add a comment 0.2mi, 55:47 Cross - Other Split Summary === 1) 0.18mi - 55:47(5:15:11/mi) 109/137bpm [34356b/mi] 390cal 58/59rpm 0.19/0mph Add a comment	-	-	-	-	-	3.1mi, 30:19 Run - General Split Summary === 1) 0.42mi - 4:02(9:30/mi) 152/169bpm [1445b/mi] 57cal 84/87rpm 6.31/0mph 2) 0.06mi - 58(15:49/mi) 157/170bpm [2483b/mi] 12cal 62/83rpm 3.79/0mph 3) 0.45mi - 4:02(8:54/mi) 160/170bpm [1424b/mi] 59cal 83/86rpm 6.74/0mph 4) 0.06mi - 1:01(16:11/mi) 147/163bpm [2379b/mi] 13cal 64/84rpm 3.71/0mph 5) 0.45mi - 4:03(8:57/mi) 157/172bpm [1406b/mi] 58cal 83/87rpm 6.7/0mph 6) 0.06mi - 55(16:21/mi) 158/172bpm [2582b/mi] 12cal 62/86rpm 3.67/0mph 7) 0.47mi - 4:10(8:47/mi) 167/180bpm [1466b/mi] 64cal 84/87rpm 6.83/0mph 8) 0.05mi - 52(15:50/mi) 161/177bpm [2550b/mi] 12cal 61/83rpm 3.79/0mph 9) 0.46mi - 4:02(8:52/mi) 165/181bpm [1463b/mi] 61cal 83/87rpm 6.77/0mph 10) 0.06mi - 55(15:03/mi) 162/178bpm [2439b/mi] 13cal 58/84rpm 3.99/0mph 11) 0.47mi - 4:02(8:36/mi) 167/178bpm [1436b/mi] 61cal 84/87rpm 6.98/0mph 12) 0.06mi - 59(16:07/mi) 172/183bpm [2772b/mi] 15cal 64/86rpm 3.72/0mph 13) 0.03mi - 17(8:08/mi) 161/163bpm [1310b/mi] 3cal 77/86rpm 7.37/0mph 14) 0mi - 1(3:58/mi) 164/165bpm [652b/mi] 86/86rpm 15.1/0mph Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
3.7mi, 35:44 Run - General Split Summary === 1) 0.45mi - 4:06(9:02/mi) 145/157bpm [1309b/mi] 54cal 82/86rpm 6.65/0mph 2) 0.06mi - 59(16:09/mi) 137/151bpm [2213b/mi] 11cal 64/84rpm 3.72/0mph 3) 0.45mi - 4:00(8:51/mi) 148/166bpm [1309b/mi] 53cal 83/86rpm 6.78/0mph 4) 0.06mi - 59(15:12/mi) 152/166bpm [2311b/mi] 11cal 64/84rpm 3.95/0mph 5) 0.46mi - 3:59(8:38/mi) 163/179bpm [1408b/mi] 59cal 84/88rpm 6.95/0mph 6) 0.06mi - 59(17:07/mi) 155/176bpm [2652b/mi] 12cal 65/85rpm 3.51/0mph 7) 0.45mi - 4:00(8:58/mi) 155/169bpm [1391b/mi] 55cal 83/86rpm 6.69/0mph 8) 0.06mi - 1:00(17:20/mi) 150/167bpm [2599b/mi] 12cal 63/87rpm 3.46/0mph 9) 0.47mi - 4:01(8:36/mi) 165/176bpm [1419b/mi] 60cal 84/87rpm 6.98/0mph 10) 0.06mi - 59(15:49/mi) 164/180bpm [2593b/mi] 14cal 63/84rpm 3.8/0mph 11) 0.47mi - 4:01(8:32/mi) 163/176bpm [1390b/mi] 59cal 83/86rpm 7.04/0mph 12) 0.07mi - 59(14:34/mi) 160/174bpm [2329b/mi] 13cal 61/86rpm 4.12/0mph 13) 0.47mi - 4:01(8:32/mi) 171/186bpm [1459b/mi] 63cal 85/88rpm 7.03/0mph 14) 0.07mi - 59(14:19/mi) 173/185bpm [2476b/mi] 15cal 64/87rpm 4.19/0mph 15) 0.08mi - 42(8:27/mi) 158/166bpm [1334b/mi] 9cal 81/85rpm 7.1/0mph 16) 0.08mi - 1(6/mi) 158/166bpm [16b/mi] 9cal 81/85rpm 7.1/0mph Add a comment	-	-	-	3.1mi, 30:20 Run - General Split Summary === 1) 0.42mi - 4:02(9:41/mi) 145/163bpm [1405b/mi] 53cal 85/86rpm 6.19/0mph 2) 0.06mi - 1:00(16:14/mi) 151/164bpm [2452b/mi] 14cal 64/86rpm 3.7/0mph 3) 0.44mi - 4:00(9:07/mi) 146/156bpm [1330b/mi] 53cal 83/86rpm 6.59/0mph 4) 0.05mi - 59(20:13/mi) 149/155bpm [3012b/mi] 13cal 64/85rpm 2.97/0mph 5) 0.45mi - 4:01(9:01/mi) 149/158bpm [1344b/mi] 55cal 84/86rpm 6.65/0mph 6) 0.06mi - 59(17:09/mi) 145/160bpm [2487b/mi] 12cal 64/85rpm 3.5/0mph 7) 0.47mi - 4:01(8:32/mi) 159/175bpm [1358b/mi] 57cal 85/88rpm 7.03/0mph 8) 0.06mi - 59(15:09/mi) 150/168bpm [2272b/mi] 12cal 64/86rpm 3.96/0mph 9) 0.48mi - 4:01(8:20/mi) 167/180bpm [1392b/mi] 61cal 86/89rpm 7.2/0mph 10) 0.06mi - 56(16:02/mi) 162/179bpm [2596b/mi] 13cal 64/86rpm 3.74/0mph 11) 0.48mi - 4:06(8:28/mi) 161/175bpm [1363b/mi] 59cal 84/87rpm 7.09/0mph 12) 0.06mi - 58(16:28/mi) 159/173bpm [2619b/mi] 13cal 63/84rpm 3.64/0mph 13) 0.03mi - 19(9:35/mi) 146/149bpm [1399b/mi] 3cal 78/87rpm 6.26/0mph Add a comment	-	4.3mi, 40:01 Run - General Split Summary === 1) 1mi - 9:31(9:31/mi) 144/164bpm [1370b/mi] 126cal 82/89rpm 6.31/0mph 2) 1mi - 9:08(9:08/mi) 154/176bpm [1407b/mi] 127cal 82/88rpm 6.57/0mph 3) 1mi - 9:20(9:20/mi) 160/177bpm [1494b/mi] 137cal 80/88rpm 6.43/0mph 4) 1mi - 9:21(9:21/mi) 163/177bpm [1525b/mi] 138cal 82/89rpm 6.41/0mph 5) 0.27mi - 2:41(9:59/mi) 166/177bpm [1656b/mi] 40cal 77/87rpm 6.01/0mph Add a comment

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