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ColW
Last on at 8pm, 26th Jul 2024![](/images/flags/gb.png)
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Races
80 -
Miles
6423 -
Miles
779 -
Miles
46077 -
Miles
3046 -
WAVA
68.20% -
5k
20:36 -
10k
42:01 -
Half
1:37:39 -
Mara
3:45:27 -
20k
35:09 -
40k
1:07:03 -
56M
2:42:26 -
112M
5:19:41 -
1500m
28:00 -
Mile
24:11 -
2.4M
1:06:20 -
10km
3:56:00
About Me | |
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gives it a go
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Recent Training | |||
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26th Jul
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General | 1.9mi | 54:40 |
26th Jul
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Other | 0mi | 46:44 |
26th Jul
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Other | 0mi | 20:03 |
26th Jul
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Other | 0mi | 25:02 |
26th Jul
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General | 2.7mi | 51:23 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:19 | 1:50 |
5k | 30:16 | 6:23 |
5mi | 52:21 | 11:32 |
10k | 1:12:52 | 15:42 |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2019 | PB | WB |
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5km | 1 | 20:36 68.20 | 20:36
6:38/mi
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68.20 | ||||||||
8.1km | 1 | 49:46 45.20 | 49:46
9:57/mi
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45.20 | ||||||||
8.8km | 1 | 50:00 49.28 | 50:00
9:09/mi
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49.28 | ||||||||
10km | 13 | 43:22 64.17 | 42:01 66.24 | 46:03 61.41 | 43:02 65.71 | 51:47 55.50 | 48:07 61.23 | 42:01
6:46/mi
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66.24 | |||
15km | 1 | 1:08:50 61.48 | 1:08:50
7:23/mi
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61.48 | ||||||||
17km | 1 | 2:02:21 42.15 | 2:02:21
11:35/mi
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42.15 | ||||||||
18km | 1 | 2:09:32 42.27 | 2:09:32
11:35/mi
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42.27 | ||||||||
13mi | 1 | 2:06:33 48.82 | 2:06:33
9:44/mi
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48.82 | ||||||||
13.1mi | 8 | 1:46:06 56.36 | 1:42:17 59.38 | 1:37:39 62.20 | 1:43:09 59.86 | 1:45:34 59.47 | 2:04:30 52.19 | 1:37:39
7:27/mi
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62.20 | |||
15.5mi | 1 | 2:49:00 44.06 | 2:49:00
10:54/mi
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44.06 | ||||||||
26.2mi | 2 | 4:01:24 52.33 | 3:45:27 56.49 | 3:45:27
8:36/mi
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56.49 |
2021 | Result | WAVA | Distance | |
---|---|---|---|---|
13 Jun | Deva triathlon | 28:41 / 1:14:47 / 55:08 | 0.00 | 1.5km/40km/10km |
2020 | Result | WAVA | Distance | |
15 Mar | Tiger Beetle Trail race | 0.00 | 10km | |
2019 | Result | WAVA | Distance | |
28 Oct | Long course weekend half marathon mallorca | 2:17:39 | 47.21 | 13.1mi |
15 Sep | Vale of York Half Marathon SB | 2:04:30 | 52.19 | 13.1mi |
29 Jun | Bala standard triathlon | / / | 0.00 | 1.5km/40km/10km |
6 Jun | Adidas Paris 10k | 54:57 | 53.61 | 10km |
2 Jun | Chester Triathlon | 31:50 / 1:20:15 / 1:03:21 | 0.00 | 1.5km/40km/10km |
4 May | Kentmere Trail Challenge 18k PB | 2:09:32 | 42.27 | 18km |
13 Apr | Lakeland Trails - Hawkshead 17k Race PB | 2:02:21 | 42.15 | 17km |
5 Jan | Wirral Way 10K SB | 48:07 | 61.23 | 10km |
2018 | Result | WAVA | Distance | |
11 Aug | Trishark Naron Sprint Triathlon | / / | 0.00 | 0.75km/24km/5km |
31 May | Best Fest Mallorca 10k swim | 0.00 | 10km | |
2016 | Result | WAVA | Distance | |
2 Oct | Ironman Barcelona | 1:08:39 / 5:42:20 / 4:47:54 | 0.00 | 2.4miles/112miles/26.2miles |
11 Sep | Ironman 70.3 Weymouth | 34:18 / 3:19:31 / 2:18:27 | 0.00 | 1.2miles/56miles/13.1miles |
3 Jul | UK Ultimate Triathlon - half | 35:08 / 2:56:31 / 2:09:13 | 0.00 | 1.2miles/56miles/13.1miles |
12 Jun | Ironman 70.3 Staffordshire | 34:14 / 2:59:23 / 1:58:26 | 0.00 | 1.2miles/56miles/13.1miles |
2 Apr | Tour of Flanders Sportive | 0.00 | 127km | |
20 Feb | Standish Hall Trail race SB | 51:47 | 55.50 | 10km |
14 Feb | Village Bakery Wrexham Half Marathon SB | 1:45:34 | 59.47 | 13.1mi |
2015 | Result | WAVA | Distance | |
25 Oct | City Bikes Ironman 70.3 Miami | 32:32 / 2:42:26 / 2:32:41 | 0.00 | 1.2miles/56miles/13.1miles |
4 Oct | Ironman Barcelona | 1:06:20 / 5:19:41 / 4:20:02 | 0.00 | 2.4miles/112miles/26.2miles |
5 Sep | Sundowner Triathlon | 33:27 / 3:00:51 / 2:02:16 | 0.00 | 1.2miles/56miles/13.1miles |
16 Aug | UK Ultimate Half Triathlon | 33:13 / 2:51:30 / 2:03:34 | 0.00 | 1.2miles/56miles/13.1miles |
9 Aug | Henley Bridge to Bridge Swim | 4:06:09 | 0.00 | 14km |
5 Jul | Cowman - Middle Distance | 35:07 / 2:54:36 / 1:58:34 | 0.00 | 1.9km/92km/21km |
31 May | Outlaw Half | 34:07 / 2:55:15 / 1:55:44 | 0.00 | 1.2miles/56miles/13.1miles |
16 May | Back o' Skiddaw 70km Sportive | 0.00 | 70km | |
4 Apr | Ronde Van Vlaanderen Cyclo | 0.00 | 133km | |
8 Mar | Trafford 10K | 0.00 | 10km | |
28 Feb | Ormskirk parkrun PB | 20:36 | 68.20 | 5km |
8 Feb | Montane Trail 13 Grizedale Forest PB | 2:06:33 | 48.82 | 13mi |
17 Jan | Endurancelife Coastal Trail Series - Anglesey - Half Marathon PB | 2:49:00 | 44.06 | 15.5mi |
2014 | Result | WAVA | Distance | |
5 Oct | Cheshire Cobbled Classic | 0.00 | 105km | |
10 Aug | Liverpool Standard Distance Triathlon | 24:09 / 1:15:50 / 49:38 | 0.00 | 1.5km/40km/10km |
20 Jul | Marlow Half Iron | 35:59 / 2:54:03 / 2:03:38 | 0.00 | 1.9km/86km/20km |
6 Jul | Southport Half Marathon SB | 1:43:09 | 59.86 | 13.1mi |
15 Jun | Southport Sprint Triathlon | 11:20 / 35:09 / 21:39 | 0.00 | 0.75km/20km/5km |
1 Jun | Outlaw Half | 31:14 / 2:45:59 / 1:58:04 | 0.00 | 1.2miles/56miles/13.1miles |
26 May | Sandgrounder 10k | 44:14 | 63.93 | 10km |
13 Apr | Chirk Sprint Triathlon | 7:07 / 44:23 / 21:18 | 0.00 | 0.4km/24km/5km |
16 Mar | UK Firefighters 2UP duathlon | / 1:26:24 /36:00 | 0.00 | 0km/37.2km/5.6km |
9 Mar | Trafford 10k SB | 43:02 | 65.71 | 10km |
9 Feb | Southport Mad Dog 10K | 44:45 | 63.19 | 10km |
19 Jan | Four Villages Half Marathon | 1:51:04 | 55.60 | 13.1mi |
2013 | Result | WAVA | Distance | |
10 Nov | Mo Running Manchester SB | 46:03 | 61.41 | 10km |
11 Aug | Henley Bridge to Bridge 14K Swim | 3:53:00 | 0.00 | 14km |
14 Jul | Cowman Middle Distance Triathlon | 32:12 / 2:52:55 / 1:50:34 | 0.00 | 1.9km/92km/21km |
16 Jun | Southport Marine Lake Triathlon | 13:56 / 36:21 / 22:18 | 0.00 | 0.75km/20km/5km |
2 Jun | Outlaw Half | 30:41 / 2:48:43 / 2:00:46 | 0.00 | 1.2miles/56miles/13.1miles |
21 Apr | Ribby Hall Sprint Triathlon | 6:22 / 29:00 / 22:21 | 0.00 | 0.4km/16.8km/5km |
6 Apr | NYRR Scotland Run 10K | 51:18 | 54.68 | 10km |
16 Feb | Formby Nightrunner PB | 49:46 | 45.20 | 8.05km |
12 Jan | Rivington Nightrunner PB | 50:00 | 49.28 | 8.8km |
2012 | Result | WAVA | Distance | |
20 Oct | Freat Floridian Triathlon | 37:47 / 1:58:22 / 1:27:32 | 0.00 | 2km/62km/15km |
9 Sep | bala standard distance triathlon | 27:01 / 1:05:37 / 49:00 | 0.00 | 1.5km/39miles/10km |
1 Sep | Media City Swim Challenge | 3:56:00 | 0.00 | 10km |
22 Jul | Ironman UK | 1:12:43 / 7:03:15 / 5:14:59 | 0.00 | 2.4miles/112miles/26.2miles |
1 Jul | Chester Triathlon | 18:48 / 1:15:51 / 46:12 | 0.00 | 1.5km/40km/10km |
17 Jun | Southport Marine Lake Triathlon | 11:59 / 39:41 / 22:00 | 0.00 | 0.75km/20km/5km |
10 Jun | Bala Middle Distance Triathlon | 35:20 / 2:47:26 / 1:49:18 | 0.00 | 2km/78.5km/20km |
12 May | Ironman 70.3 Mallorca | 35:49 / 3:22:36 / 1:58:08 | 0.00 | 1.9km/90km/21km |
18 Mar | Liverpool Half Marathon PB | 1:37:39 | 62.20 | 13.1mi |
12 Feb | Southport Mad Dog 10k PB | 42:01 | 66.24 | 10km |
2011 | Result | WAVA | Distance | |
6 Nov | Lancaster Half Marathon SB | 1:42:17 | 59.38 | 13.1mi |
9 Oct | Liverpool Marathon PB | 3:45:27 | 56.49 | 26.2mi |
11 Sep | Bala standard distance triathlon | 30:59 / 1:17:10 / 52:32 | 0.00 | 1.5km/40km/10km |
4 Sep | southport Beach Legacy 10K SB | 43:22 | 64.17 | 10km |
7 Aug | Dextro Energy Triathlon London - Olympic | 28:00 / 1:12:40 / 44:50 | 0.00 | 1500metres/40km/10km |
24 Jul | Couple Challenge Half Iron Triathlon | 26:41 / 2:36:57 / 1:36:02 | 0.00 | 1.9km/86km/21km |
26 Jun | Liverpool Triathlon | 24:11 / 1:13:43 / 46:00 | 0.00 | 1miles/26.2miles/6.2miles |
12 Jun | Chester Triathlon | 27:31 / 1:18:40 / 46:47 | 0.00 | 1.5km/40km/10km |
29 May | Coniston Open Water Swim | 0.00 | 3.8km | |
2 May | Waterloo 15k PB | 1:08:50 | 61.48 | 15km |
17 Apr | Chirk Sprint Triathlon | 6:59 / 45:01 / 21:54 | 0.00 | 0.4km/24km/5km |
19 Feb | Standish Hall Trail Race | 49:41 | 55.58 | 10km |
6 Feb | Southport Mad Dog 10K | 45:07 | 61.20 | 10km |
2010 | Result | WAVA | Distance | |
26 Sep | Anglesey Marathon SB | 4:01:24 | 52.33 | 26.2mi |
14 Sep | Lymm Triathlon | 22:00 / 1:15:00 / 45:00 | 0.00 | 1km/35km/9km |
12 Sep | Bala Standard Triathlon | 28:30 / 1:08:38 / 46:52 | 0.00 | 1500metres/40km/10km |
22 Aug | Clitheroe Triathlon | 7:50 / 1:07:29 / 45:36 | 0.00 | 0.4km/30km/8.78km |
31 Jul | RNLI Crosby Beach Run | 45:52 | 60.20 | 10km |
25 Jul | Dextro Energy Triathlon London Hyde Park - Olympic Distance | 26:21 / 1:07:03 / 49:36 | 0.00 | 1.5km/40km/10km |
11 Jul | Llandudno sea triathlon | 12:47 / 42:00 / 21:25 | 0.00 | 0.75km/38km/5km |
27 Jun | Liverpool Triathlon | 25:58 / 1:17:14 / 47:03 | 0.00 | 1.5km/40km/10km |
13 Jun | Northwich Triathlon | 8:04 / 40:45 / 23:04 | 0.00 | 0.4km/20miles/5km |
16 May | Merseytri club duathlon final | / 39:00 /20:44 | 0.00 | 0km/10miles/5km |
21 Mar | catforth duathlon | / 45:46 /47:53 | 0.00 | 0km/20miles/10.2km |
2009 | Result | WAVA | Distance | |
11 Oct | Royal Parks Half Marathon SB | 1:46:06 | 56.36 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 56 | 30 | 16 | 42 | 53 | 52 | 76 | 0 | 0 | 0 | 0 | 0 | 326 |
2024 | 0 | 14 | 15 | 33 | 49 | 34 | 22 | 0 | 0 | 0 | 0 | 0 | 167 |
2024 | 91 | 25 | 69 | 213 | 102 | 42 | 21 | 0 | 0 | 0 | 0 | 0 | 562 |
2023 | 76 | 51 | 44 | 46 | 67 | 57 | 27 | 26 | 6 | 57 | 51 | 44 | 552 |
2023 | 0 | 0 | 0 | 0 | 0.5 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 9.5 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 3 |
2023 | 182 | 45 | 463 | 693 | 564 | 428 | 325 | 430 | 234 | 259 | 369 | 211 | 4203 |
2022 | 110 | 48 | 152 | 134 | 79 | 67 | 88 | 85 | 89 | 51 | 82 | 113 | 1099 |
2022 | 0 | 0 | 0 | 2.7 | 0.9 | 0 | 3.8 | 0.5 | 0 | 0 | 1 | 0 | 9 |
2022 | 14 | 9 | 48 | 33 | 35 | 14 | 12 | 28 | 23 | 16 | 6 | 6 | 244 |
2022 | 73 | 73 | 41 | 156 | 489 | 266 | 244 | 380 | 423 | 250 | 480 | 226 | 3100 |
2021 | 102 | 59 | 82 | 55 | 66 | 51 | 110 | 73 | 95 | 150 | 131 | 65 | 1040 |
2021 | 0 | 0 | 0 | 0.8 | 0 | 3.2 | 5.2 | 2.6 | 0 | 0.6 | 0 | 0 | 12.3 |
2021 | 16 | 32 | 39 | 37 | 26 | 30 | 41 | 9 | 31 | 34 | 31 | 25 | 351 |
2021 | 0 | 186 | 138 | 290 | 288 | 178 | 286 | 65 | 93 | 142 | 31 | 8 | 1704 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 17 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 3.7 | 2.5 | 0 | 0 | 0 | 0.4 | 6.6 |
2020 | 47 | 5 | 6 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 60 |
2020 | 272 | 0 | 319 | 625 | 836 | 759 | 527 | 423 | 463 | 228 | 147 | 240 | 4839 |
2019 | 5.5 | 1.9 | 0 | 2.9 | 1.1 | 2.1 | 0.9 | 7.3 | 0 | 0 | 0 | 0 | 21.8 |
2019 | 51 | 33 | 25 | 44 | 40 | 37 | 24 | 48 | 45 | 50 | 30 | 46 | 473 |
2019 | 174 | 276 | 15 | 191 | 338 | 422 | 463 | 407 | 295 | 430 | 24 | 54 | 3090 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 7 |
2018 | 1.4 | 0 | 3.4 | 4.5 | 18.9 | 14.1 | 4 | 2.9 | 0.8 | 0.8 | 0 | 1.8 | 52.5 |
2018 | 0 | 4 | 38 | 28 | 32 | 25 | 16 | 15 | 21 | 47 | 40 | 55 | 320 |
2018 | 43 | 131 | 208 | 63 | 337 | 425 | 543 | 353 | 394 | 161 | 129 | 133 | 2920 |
2017 | 0 | 0 | 3 | 17.2 | 10.8 | 3.6 | 4.9 | 2 | 3.7 | 0 | 5.5 | 0 | 50.6 |
2017 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 |
2017 | 233 | 131 | 68 | 161 | 157 | 175 | 487 | 407 | 373 | 347 | 101 | 39 | 2681 |
2016 | 0.9 | 0 | 1.6 | 1.6 | 10.2 | 3 | 11.4 | 4.8 | 7 | 2.4 | 2.5 | 0 | 45.4 |
2016 | 76 | 65 | 88 | 56 | 62 | 50 | 53 | 30 | 38 | 39 | 14 | 4 | 575 |
2016 | 295 | 217 | 305 | 341 | 342 | 245 | 245 | 215 | 251 | 144 | 21 | 91 | 2712 |
2015 | 3.2 | 0.5 | 0 | 2.1 | 5.3 | 6 | 8.6 | 21.9 | 4.9 | 6.6 | 2.5 | 2.5 | 64.1 |
2015 | 102 | 76 | 53 | 54 | 90 | 62 | 48 | 31 | 54 | 52 | 76 | 72 | 770 |
2015 | 210 | 185 | 45 | 351 | 298 | 240 | 216 | 394 | 235 | 221 | 12 | 171 | 2578 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 |
2014 | 7.9 | 1.7 | 1.7 | 4.8 | 10.8 | 11.4 | 9.3 | 5.6 | 7.8 | 1.4 | 0 | 0.9 | 63.5 |
2014 | 40 | 58 | 59 | 68 | 52 | 77 | 50 | 49 | 49 | 46 | 93 | 90 | 730 |
2014 | 378 | 297 | 378 | 372 | 222 | 413 | 372 | 423 | 351 | 300 | 270 | 100 | 3877 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 1 | 0 | 0 | 4 |
2013 | 14.1 | 21.9 | 15.4 | 12 | 13.5 | 26.2 | 16.7 | 14.4 | 7.3 | 3.1 | 7.7 | 5.6 | 157.9 |
2013 | 30 | 5 | 7 | 19 | 17 | 31 | 35 | 28 | 16 | 57 | 36 | 27 | 308 |
2013 | 149 | 49 | 317 | 356 | 445 | 531 | 443 | 400 | 429 | 379 | 343 | 325 | 4165 |
2012 | 8.5 | 11.1 | 12.9 | 12.9 | 18.9 | 20 | 5.6 | 11.5 | 12.9 | 3.7 | 1.3 | 2.2 | 121.5 |
2012 | 96 | 113 | 72 | 92 | 32 | 50 | 60 | 15 | 22 | 53 | 41 | 43 | 688 |
2012 | 285 | 324 | 602 | 487 | 556 | 533 | 390 | 217 | 398 | 241 | 284 | 252 | 4568 |
2011 | 13.2 | 11 | 11.2 | 15.5 | 7.2 | 12.7 | 8.5 | 9.7 | 5.3 | 5.3 | 2.6 | 0.9 | 103.1 |
2011 | 61 | 77 | 102 | 50 | 61 | 62 | 69 | 78 | 100 | 56 | 79 | 72 | 867 |
2011 | 216 | 50 | 193 | 248 | 259 | 353 | 355 | 257 | 326 | 217 | 462 | 124 | 3060 |
2010 | 2 | 1.4 | 3.6 | 0.9 | 4.4 | 8 | 6 | 10.5 | 1.5 | 3.3 | 13.3 | 6.8 | 61.6 |
2010 | 54 | 67 | 90 | 87 | 101 | 65 | 80 | 63 | 92 | 24 | 53 | 69 | 844 |
2010 | 87 | 140 | 166 | 101 | 194 | 214 | 259 | 144 | 119 | 292 | 177 | 125 | 2018 |
Sun 30th Jun
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Mon 1st Jul
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Tue 2nd Jul
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Wed 3rd Jul
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Thu 4th Jul
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Fri 5th Jul
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Sat 6th Jul
Jul 6
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1) 1km - 12:54(12:54/km) 113/139bpm [1457b/km] 74cal 49/73rpm
2) 1km - 11:30(11:30/km) 129/139bpm [1484b/km] 83cal 58/68rpm 3) 1km - 11:57(11:57/km) 115/133bpm [1375b/km] 69cal 52/112rpm 4) 1km - 11:22(11:22/km) 121/134bpm [1376b/km] 65cal 57/72rpm 5) 1km - 11:09(11:09/km) 118/136bpm [1316b/km] 70cal 58/121rpm 6) 1km - 11:28(11:28/km) 128/139bpm [1467b/km] 69cal 58/68rpm 7) 1km - 14:39(14:39/km) 119/135bpm [1743b/km] 77cal 40/120rpm 8) 1km - 13:54(13:54/km) 116/129bpm [1613b/km] 73cal 37/122rpm 9) 1km - 12:01(12:01/km) 124/133bpm [1490b/km] 65cal 57/70rpm 10) 1km - 12:00(12:00/km) 122/134bpm [1464b/km] 72cal 51/108rpm 11) 1km - 11:48(11:48/km) 114/126bpm [1345b/km] 75cal 56/124rpm 12) 1km - 12:40(12:40/km) 110/126bpm [1394b/km] 75cal 44/71rpm 13) 0.2km - 2:52(14:09/km) 116/126bpm [1642b/km] 17cal 46/65rpm ![]()
1) 1km - 1:01:27(1:01:27/km) 102/128bpm [6269b/km] 320cal 5/101rpm 0.98/6.18kmph
2) 1km - 1:08:00(1:08:00/km) 97/127bpm [6596b/km] 281cal 6/74rpm 0.88/6.42kmph 3) 0.72km - 39:53(55:10/km) 97/120bpm [5351b/km] 171cal 6/76rpm 1.09/24.82kmph ![]() |
1) 1km - 13:10(13:10/km) 71/92bpm [935b/km] 77cal 52/64rpm 4.56/5.54kmph
2) 0.13km - 1:43(13:03/km) 90/97bpm [1174b/km] 9cal 57/66rpm 4.6/4.84kmph ![]() |
1) 1km - 15:06(15:06/km) 83/103bpm [1253b/km] 67cal 40/104rpm
2) 1km - 17:30(17:30/km) 77/92bpm [1347b/km] 73cal 37/119rpm 3) 1km - 15:06(15:06/km) 88/105bpm [1329b/km] 65cal 46/63rpm 4) 1km - 21:14(21:14/km) 87/102bpm [1847b/km] 84cal 21/64rpm 5) 1km - 13:08(13:08/km) 91/103bpm [1195b/km] 59cal 44/70rpm 6) 0.73km - 14:44(20:11/km) 93/114bpm [1877b/km] 64cal 28/115rpm ![]() |
1) 1km - 11:51(11:51/km) 88/102bpm [1043b/km] 66cal 60/67rpm
2) 1km - 12:39(12:39/km) 90/99bpm [1139b/km] 67cal 54/73rpm 3) 1km - 12:03(12:03/km) 89/105bpm [1072b/km] 63cal 62/67rpm 4) 1km - 14:08(14:08/km) 84/94bpm [1187b/km] 69cal 50/68rpm 5) 1km - 11:39(11:39/km) 89/93bpm [1037b/km] 64cal 63/66rpm 6) 1km - 11:30(11:30/km) 89/100bpm [1024b/km] 63cal 61/70rpm 7) 0.99km - 20:21(20:32/km) 82/94bpm [1684b/km] 83cal 33/66rpm ![]() |
1) 1km - 12:10(12:10/km) 114/131bpm [1386b/km] 91cal 46/70rpm 4.94/5.37kmph
2) 1km - 11:21(11:21/km) 128/135bpm [1454b/km] 95cal 54/69rpm 5.28/5.54kmph 3) 1km - 11:10(11:10/km) 127/135bpm [1419b/km] 78cal 60/105rpm 5.37/5.81kmph 4) 1km - 12:15(12:15/km) 124/136bpm [1519b/km] 88cal 53/77rpm 4.9/6.31kmph 5) 0.6km - 8:09(13:30/km) 127/134bpm [1714b/km] 50cal 47/124rpm 4.45/5.41kmph ![]()
1) 0km - 45:25(0/km) 138/165bpm [INFb/km] 474cal
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1) 0km - 25:08(0/km) 158/172bpm [INFb/km] 330cal
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1) 0km - 15:44(0/km) 151/162bpm [INFb/km] 197cal
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1) 0.39km - 7:03(18:15/km) 95/103bpm [1733b/km] 36cal 33/74rpm 3.29/5.48kmph
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1) 1km - 1:04:03(1:04:03/km) 105/124bpm [6725b/km] 350cal 3/72rpm 0.94/17.03kmph
2) 1km - 1:19:11(1:19:11/km) 106/123bpm [8394b/km] 382cal 3/93rpm 0.76/48.71kmph 3) 0.23km - 18:18(1:18:36/km) 115/130bpm [9039b/km] 108cal 3/74rpm 0.76/11.76kmph ![]() |
1) 1km - 12:08(12:08/km) 127/137bpm [1541b/km] 105cal 39/102rpm
2) 1km - 3:52(3:52/km) 113/126bpm [436b/km] 22cal 13/66rpm 3) 0.03km - 2(1:08/km) 106/106bpm [120b/km] ![]()
1) 0km - 20:16(0/km) 154/168bpm [INFb/km] 244cal
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1) 1km - 12:36(12:36/km) 99/106bpm [1247b/km] 61cal 47/118rpm
2) 0.01km - 11(12:05/km) 103/105bpm [1245b/km] 1cal 11/65rpm ![]() |
Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
|
1) 1km - 13:32(13:32/km) 118/135bpm [1597b/km] 91cal 44/78rpm
2) 1km - 11:50(11:50/km) 126/138bpm [1491b/km] 91cal 53/65rpm 3) 1km - 11:53(11:53/km) 124/132bpm [1474b/km] 81cal 57/66rpm 4) 1km - 11:40(11:40/km) 127/138bpm [1482b/km] 73cal 54/67rpm 5) 1km - 11:32(11:32/km) 129/139bpm [1489b/km] 68cal 59/67rpm 6) 0.87km - 10:36(12:08/km) 130/143bpm [1577b/km] 72cal 53/68rpm ![]() |
1) 1km - 20:55(20:55/km) 100/118bpm [2091b/km] 118cal 28/72rpm 2.87/7.76kmph
2) 1km - 13:28(13:28/km) 103/116bpm [1387b/km] 80cal 40/67rpm 4.45/7.52kmph 3) 1km - 12:47(12:47/km) 107/122bpm [1368b/km] 71cal 55/63rpm 4.69/5.27kmph 4) 1km - 13:17(13:17/km) 104/120bpm [1381b/km] 75cal 51/69rpm 4.52/5.54kmph 5) 0.81km - 12:57(15:56/km) 108/127bpm [1720b/km] 74cal 42/69rpm 3.77/5.14kmph ![]()
1) 0km - 11:49(0/km) 152/164bpm [INFb/km] 148cal
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1) 0km - 1:00:07(0/km) 113/142bpm [INFb/km] 390cal
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1) 0km - 30:03(0/km) 136/155bpm [INFb/km] 330cal
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1) 1km - 12:18(12:18/km) 96/108bpm [1180b/km] 61cal 57/75rpm 4.88/5.48kmph
2) 1km - 11:10(11:10/km) 97/121bpm [1083b/km] 64cal 64/69rpm 5.37/5.78kmph 3) 1km - 11:16(11:16/km) 91/100bpm [1025b/km] 62cal 64/72rpm 5.33/5.58kmph 4) 1km - 11:39(11:39/km) 90/109bpm [1048b/km] 66cal 50/71rpm 5.15/9.41kmph 5) 0.16km - 2:06(12:49/km) 89/95bpm [1140b/km] 14cal 48/69rpm 4.68/5.81kmph ![]() |
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1) 1km - 15:05(15:05/km) 77/89bpm [1161b/km] 76cal 47/62rpm 3.98/5.34kmph
2) 1km - 19:11(19:11/km) 78/91bpm [1496b/km] 82cal 38/79rpm 3.13/4.57kmph 3) 1km - 14:49(14:49/km) 76/90bpm [1126b/km] 68cal 47/58rpm 4.05/5.75kmph 4) 0.14km - 2:13(16:16/km) 69/86bpm [1123b/km] 11cal 41/75rpm 3.69/4.03kmph ![]()
1) 0.43km - 5:47(13:22/km) 75/84bpm [1002b/km] 24cal 47/75rpm 4.49/36.75kmph
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1) 0.43km - 6:03(13:58/km) 67/82bpm [936b/km] 29cal 49/63rpm 4.29/5.04kmph
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1) 1km - 13:19(13:19/km) 120/132bpm [1598b/km] 83cal 42/114rpm
2) 1km - 16:51(16:51/km) 122/140bpm [2056b/km] 105cal 38/82rpm 3) 1km - 12:03(12:03/km) 132/151bpm [1590b/km] 87cal 58/68rpm 4) 1km - 12:00(12:00/km) 131/146bpm [1571b/km] 80cal 59/69rpm 5) 1km - 22:29(22:29/km) 122/141bpm [2742b/km] 114cal 25/79rpm 6) 0km - 13(1:19:10/km) 111/113bpm [8788b/km] ![]()
1) 0km - 1:00:22(0/km) 132/164bpm [INFb/km] 499cal
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1) 0km - 29:08(0/km) 164/190bpm [INFb/km] 371cal
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1) 1km - 12:03(12:03/km) 100/138bpm [1205b/km] 76cal 58/74rpm
2) 1km - 10:38(10:38/km) 132/140bpm [1403b/km] 83cal 62/72rpm 3) 1km - 10:50(10:50/km) 129/139bpm [1399b/km] 78cal 61/70rpm 4) 1km - 10:00(10:00/km) 131/140bpm [1310b/km] 72cal 61/71rpm 5) 0.36km - 3:34(9:52/km) 135/143bpm [1331b/km] 26cal 61/70rpm ![]() |
1) 1km - 14:00(14:00/km) 91/107bpm [1275b/km] 68cal 53/64rpm 4.28/5.24kmph
2) 0.15km - 2:27(15:59/km) 90/96bpm [1439b/km] 12cal 48/60rpm 3.75/4.37kmph ![]()
1) 1km - 52:03(52:03/km) 99/117bpm [5152b/km] 279cal 5/89rpm 1.15/6.52kmph
2) 1km - 51:36(51:36/km) 99/121bpm [5108b/km] 239cal 7/83rpm 1.16/6.92kmph 3) 0.87km - 52:32(1:00:17/km) 97/119bpm [5848b/km] 236cal 5/79rpm 0.99/7.35kmph ![]() |
1) 1km - 12:19(12:19/km) 103/112bpm [1269b/km] 73cal 56/73rpm 4.87/5.48kmph
2) 1km - 11:35(11:35/km) 107/115bpm [1239b/km] 70cal 62/70rpm 5.18/5.58kmph 3) 1km - 11:34(11:34/km) 106/124bpm [1226b/km] 72cal 58/70rpm 5.19/5.37kmph 4) 1km - 11:34(11:34/km) 119/133bpm [1377b/km] 83cal 60/69rpm 5.18/5.48kmph 5) 1km - 11:35(11:35/km) 129/135bpm [1494b/km] 93cal 61/72rpm 5.18/5.58kmph 6) 1km - 11:52(11:52/km) 127/136bpm [1508b/km] 86cal 60/68rpm 5.05/5.41kmph 7) 0.26km - 3:35(14:03/km) 120/128bpm [1686b/km] 20cal 46/65rpm 4.27/4.94kmph ![]()
1) 1km - 11:14(11:14/km) 115/129bpm [1293b/km] 86cal 62/68rpm 5.34/8.8kmph
2) 1km - 11:56(11:56/km) 107/120bpm [1276b/km] 72cal 64/69rpm 5.03/5.34kmph 3) 0.63km - 9:08(14:34/km) 105/130bpm [1529b/km] 53cal 56/68rpm 4.12/5.27kmph ![]()
1) 0km - 58:16(0/km) 132/158bpm [INFb/km] 564cal
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1) 0km - 30:19(0/km) 155/172bpm [INFb/km] 415cal
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1) 1km - 12:01(12:01/km) 89/106bpm [1070b/km] 66cal 56/78rpm 4.99/5.85kmph
2) 1km - 10:28(10:28/km) 96/116bpm [1006b/km] 68cal 65/69rpm 5.73/6.05kmph 3) 1km - 10:38(10:38/km) 91/100bpm [967b/km] 65cal 65/69rpm 5.64/5.91kmph 4) 1km - 10:29(10:29/km) 90/98bpm [943b/km] 65cal 64/70rpm 5.73/6.28kmph ![]() |
Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
|
1) 1km - 1:28:55(1:28:55/km) 83/111bpm [7381b/km] 333cal 3/74rpm 0.67/6.42kmph
2) 0.6km - 1:09:10(1:55:47/km) 85/120bpm [9842b/km] 266cal 4/77rpm 0.52/5.75kmph ![]() |
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1) 0.42km - 6:04(14:25/km) 97/109bpm [1398b/km] 40cal 53/63rpm 4.16/5.34kmph
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1) 1km - 59:28(59:28/km) 85/117bpm [5055b/km] 239cal 2/91rpm 1.01/52.87kmph
2) 1km - 23:16(23:16/km) 84/115bpm [1954b/km] 86cal 7/70rpm 2.58/77.56kmph 3) 1km - 11:14(11:14/km) 86/104bpm [966b/km] 43cal 3/62rpm 5.34/77.56kmph 4) 1km - 1:07:40(1:07:40/km) 92/121bpm [6226b/km] 299cal 3/72rpm 0.89/21.77kmph 5) 0.66km - 29:24(44:23/km) 98/116bpm [4349b/km] 143cal 11/89rpm 1.35/5.88kmph ![]() |
1) 0km - 2:00(0/km) 208cal
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1) 1km - 12:09(12:09/km) 82/105bpm [996b/km] 74cal 57/67rpm 4.94/6.01kmph
2) 1km - 13:40(13:40/km) 100/110bpm [1366b/km] 82cal 49/66rpm 4.39/5.88kmph 3) 1km - 12:29(12:29/km) 106/122bpm [1324b/km] 75cal 60/67rpm 4.81/5.34kmph 4) 1km - 12:27(12:27/km) 106/114bpm [1320b/km] 72cal 59/67rpm 4.82/5.34kmph 5) 0.72km - 10:31(14:34/km) 111/125bpm [1616b/km] 68cal 51/77rpm 4.12/5.04kmph ![]()
1) 0km - 46:36(0/km) 114/140bpm [INFb/km] 350cal
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1) 0km - 15:02(0/km) 133/140bpm [INFb/km] 178cal
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1) 0km - 25:08(0/km) 149/163bpm [INFb/km] 339cal
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1) 1km - 12:33(12:33/km) 81/93bpm [1016b/km] 66cal 57/70rpm 4.78/5.34kmph
2) 1km - 11:21(11:21/km) 82/105bpm [930b/km] 66cal 63/68rpm 5.29/5.51kmph 3) 1km - 11:21(11:21/km) 79/87bpm [897b/km] 69cal 64/68rpm 5.29/5.51kmph 4) 1km - 11:17(11:17/km) 75/89bpm [846b/km] 69cal 58/67rpm 5.32/5.85kmph 5) 0.04km - 31(14:34/km) 79/80bpm [1150b/km] 2cal 17/67rpm 4.12/5.24kmph ![]() |
1) 1km - 15:05(15:05/km) 97/117bpm [1463b/km] 82cal 14/77rpm 3.98/38.16kmph
2) 1km - 2:25(2:25/km) 84/88bpm [203b/km] 9cal 24.88/40.54kmph 3) 0.04km - 3(1:16/km) 80/80bpm [102b/km] 47.13/31.51kmph ![]()
1) 1km - 13:21(13:21/km) 83/106bpm [1109b/km] 78cal 60/69rpm 4.49/6.05kmph
2) 0.08km - 1:16(16:03/km) 78/85bpm [1252b/km] 6cal 47/65rpm 3.74/4.94kmph ![]()
1) 0km - 49:11(0/km) 117/146bpm [INFb/km] 390cal
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1) 0km - 30:02(0/km) 139/153bpm [INFb/km] 372cal
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1) 1km - 12:34(12:34/km) 84/99bpm [1056b/km] 72cal 56/74rpm 4.77/5.48kmph
2) 1km - 11:57(11:57/km) 92/103bpm [1099b/km] 69cal 61/68rpm 5.02/5.64kmph 3) 1km - 11:30(11:30/km) 99/114bpm [1139b/km] 65cal 64/68rpm 5.22/5.37kmph 4) 1km - 12:18(12:18/km) 93/106bpm [1144b/km] 76cal 57/69rpm 4.88/5.71kmph 5) 0.02km - 27(20:16/km) 94/95bpm [1905b/km] 1cal 12/86rpm 2.96/4.5kmph ![]()
1) 1km - 1:12:08(1:12:08/km) 97/122bpm [6997b/km] 380cal 3/77rpm 0.83/75.31kmph
2) 1km - 1:16:09(1:16:09/km) 93/118bpm [7082b/km] 327cal 4/74rpm 0.79/22.91kmph 3) 0.12km - 5:00(42:43/km) 86/93bpm [3674b/km] 19cal 7/66rpm 1.4/5.04kmph ![]() |
1) 1km - 18:16(18:16/km) 108/131bpm [1972b/km] 128cal 36/68rpm 3.29/5.78kmph
2) 1km - 11:50(11:50/km) 112/125bpm [1326b/km] 79cal 56/77rpm 5.07/5.41kmph 3) 1km - 13:37(13:37/km) 111/131bpm [1512b/km] 80cal 50/124rpm 4.41/5.1kmph 4) 1km - 12:51(12:51/km) 108/125bpm [1389b/km] 70cal 56/63rpm 4.67/5.14kmph 5) 0.83km - 11:54(14:17/km) 113/124bpm [1615b/km] 72cal 50/74rpm 4.2/4.97kmph ![]()
1) 0km - 46:06(0/km) 118/147bpm [INFb/km] 365cal
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1) 0km - 31:33(0/km) 152/169bpm [INFb/km] 431cal
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1) 1km - 12:07(12:07/km) 96/108bpm [1163b/km] 64cal 53/70rpm 4.95/5.64kmph
2) 1km - 10:54(10:54/km) 95/121bpm [1035b/km] 70cal 64/69rpm 5.51/5.81kmph 3) 1km - 10:42(10:42/km) 93/102bpm [994b/km] 66cal 65/70rpm 5.61/7.59kmph 4) 1km - 11:03(11:03/km) 94/100bpm [1039b/km] 67cal 63/70rpm 5.43/7.19kmph 5) 0.37km - 4:54(13:10/km) 91/98bpm [1199b/km] 27cal 47/67rpm 4.55/6.01kmph ![]() |
Sun 21st Jul
Jul 21
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
Jul 23
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Wed 24th Jul
Jul 24
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Thu 25th Jul
Jul 25
|
Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
|
1) 1km - 59:50(59:50/km) 103/122bpm [6163b/km] 349cal 6/66rpm 1/54.82kmph
2) 1km - 1:04:04(1:04:04/km) 95/116bpm [6086b/km] 273cal 5/86rpm 0.94/5.85kmph 3) 0.86km - 47:24(55:22/km) 93/119bpm [5149b/km] 209cal 5/78rpm 1.08/6.92kmph ![]() |
1) 1km - 15:37(15:37/km) 84/96bpm [1312b/km] 78cal 25/91rpm 3.84/9.07kmph
2) 1km - 12:26(12:26/km) 90/97bpm [1119b/km] 75cal 61/66rpm 4.83/5.44kmph 3) 1km - 12:26(12:26/km) 95/107bpm [1181b/km] 77cal 60/63rpm 4.83/5.41kmph 4) 1km - 13:33(13:33/km) 94/112bpm [1273b/km] 75cal 56/63rpm 4.43/5.37kmph 5) 0.53km - 8:22(15:39/km) 99/117bpm [1549b/km] 48cal 45/77rpm 3.83/4.97kmph ![]()
1) 0km - 48:10(0/km) 101/135bpm [INFb/km] 276cal
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1) 0km - 30:02(0/km) 126/140bpm [INFb/km] 307cal
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1) 1km - 12:40(12:40/km) 88/104bpm [1115b/km] 66cal 54/73rpm 4.73/5.95kmph
2) 1km - 11:31(11:31/km) 91/114bpm [1048b/km] 69cal 62/68rpm 5.21/5.58kmph 3) 1km - 11:10(11:10/km) 86/94bpm [961b/km] 65cal 64/68rpm 5.37/5.64kmph 4) 1km - 10:55(10:55/km) 88/100bpm [960b/km] 70cal 63/67rpm 5.5/6.15kmph 5) 0km - 3(24:32/km) 83/83bpm [2037b/km] 31/62rpm 2.45/5.24kmph ![]() |
1) 1km - 1:02:46(1:02:46/km) 93/116bpm [5838b/km] 312cal 6/83rpm 0.96/6.69kmph
2) 1km - 56:41(56:41/km) 94/118bpm [5329b/km] 259cal 6/81rpm 1.06/6.28kmph 3) 0.8km - 32:32(40:45/km) 100/125bpm [4076b/km] 163cal 5/79rpm 1.47/24.96kmph ![]() |
1) 1km - 1:11:45(1:11:45/km) 103/128bpm [7391b/km] 398cal 6/112rpm 0.84/10.41kmph
2) 0.2km - 23:17(1:54:44/km) 93/119bpm [10669b/km] 96cal 4/81rpm 0.52/6.28kmph ![]()
1) 1km - 19:12(19:12/km) 72/88bpm [1382b/km] 72cal 32/65rpm
2) 1km - 41:28(41:28/km) 76/103bpm [3152b/km] 118cal 12/77rpm 3) 1km - 7:42(7:42/km) 88/100bpm [678b/km] 31cal 29/115rpm 4) 0.05km - 3(1:01/km) 74/75bpm [76b/km] ![]() |
1) 1km - 19:25(19:25/km) 101/125bpm [1962b/km] 117cal 32/77rpm 3.09/15.02kmph
2) 1km - 12:21(12:21/km) 109/126bpm [1346b/km] 78cal 57/70rpm 4.86/5.34kmph 3) 1km - 12:20(12:20/km) 122/138bpm [1505b/km] 95cal 57/67rpm 4.86/5.48kmph 4) 1km - 13:22(13:22/km) 125/139bpm [1671b/km] 99cal 47/67rpm 4.49/5.48kmph 5) 0.09km - 1:41(18:56/km) 125/129bpm [2367b/km] 12cal 26/67rpm 3.17/5.14kmph ![]()
1) 0km - 1:01:18(0/km) 126/153bpm [INFb/km] 532cal
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1) 0km - 31:27(0/km) 149/169bpm [INFb/km] 410cal
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1) 1km - 11:51(11:51/km) 98/108bpm [1161b/km] 63cal 58/74rpm 5.07/5.58kmph
2) 1km - 11:34(11:34/km) 92/119bpm [1065b/km] 67cal 60/69rpm 5.18/5.61kmph 3) 1km - 11:07(11:07/km) 87/94bpm [968b/km] 64cal 64/69rpm 5.39/5.75kmph 4) 1km - 10:47(10:47/km) 89/100bpm [959b/km] 67cal 63/67rpm 5.57/6.25kmph 5) 0.02km - 14(10:45/km) 79/83bpm [850b/km] 1cal 65/66rpm 5.58/5.85kmph ![]() |
1) 1km - 14:15(14:15/km) 107/128bpm [1524b/km] 100cal 44/72rpm 4.21/5.27kmph
2) 1km - 22:57(22:57/km) 97/126bpm [2226b/km] 118cal 20/77rpm 2.61/5.41kmph 3) 0.97km - 17:28(17:56/km) 102/120bpm [1830b/km] 86cal 30/66rpm 3.34/17kmph ![]()
1) 0km - 46:44(0/km) 111/149bpm [INFb/km] 315cal
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1) 0km - 20:03(0/km) 148/161bpm [INFb/km] 261cal
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1) 0km - 25:02(0/km) 136/152bpm [INFb/km] 294cal
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1) 0.29km - 3:52(13:24/km) 91/95bpm [1220b/km] 19cal 50/68rpm 4.48/5.34kmph
2) 1km - 11:35(11:35/km) 97/103bpm [1123b/km] 67cal 63/69rpm 5.18/5.61kmph 3) 1km - 11:45(11:45/km) 98/109bpm [1152b/km] 68cal 62/68rpm 5.1/5.34kmph 4) 1km - 11:33(11:33/km) 100/114bpm [1155b/km] 63cal 63/70rpm 5.19/6.01kmph 5) 1km - 11:39(11:39/km) 97/103bpm [1130b/km] 70cal 61/70rpm 5.15/6.05kmph 6) 0.08km - 59(12:16/km) 96/100bpm [1178b/km] 6cal 44/69rpm 4.89/5.14kmph ![]()
1) 1km - 1:11:34(1:11:34/km) 88/112bpm [6297b/km] 273cal 4/77rpm
2) 1km - 1:15:31(1:15:31/km) 85/118bpm [6420b/km] 251cal 4/99rpm 3) 0.12km - 5:01(41:40/km) 91/107bpm [3792b/km] 21cal 6/71rpm ![]() |
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