
KeefG M50
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Races
34 -
Miles
16256 -
Miles
15 -
Miles
32177 -
Miles
50 -
WAVA
70.79% -
5M
32:10 -
10k
40:49 -
10M
1:07:50 -
Half
1:26:48 -
20M
3:15:56 -
Mara
3:16:53
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Recent Training | |||
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30th Jun
|
General | 10.1mi | 32:28 |
29th Jun
|
General | 6.2mi | 1:03:01 |
28th Jun
|
General | 5.8mi | 48:49 |
27th Jun
|
General | 10mi | 31:22 |
24th Jun
|
General | 5mi | 15:25 |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 7:23 | 1:44 |
5k | 24:57 | 7:03 |
5mi | 40:42 | 11:41 |
10k | 54:48 | 14:45 |
10mi | 1:31:35 | 25:03 |
Recent Pictures | |
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Buddies (1) |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2010 | 2011 | 2012 | 2013 |
---|---|---|---|---|---|---|---|
5mi | 1 | 32:10
6:26/mi
|
70.79 | 32:10 70.79 | |||
10km | 11 | 40:49
6:34/mi
|
70.37 | 42:49 65.74 | 41:31 68.34 | 40:49 69.51 | 40:58 70.37 |
6.6mi | 1 | 43:01
6:34/mi
|
69.52 | 43:01 69.52 | |||
10mi | 3 | 1:07:50
6:47/mi
|
68.48 | 1:12:09 63.86 | 1:07:50 68.48 | ||
20km | 1 | 1:29:32
7:12/mi
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64.96 | 1:29:32 64.96 | |||
13.1mi | 9 | 1:26:48
6:38/mi
|
70.76 | 1:39:42 60.63 | 1:35:15 64.48 | 1:26:48 70.76 | 1:28:41 69.83 |
20mi | 2 | 3:15:56
9:48/mi
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49.06 | 3:46:33 42.08 | 3:15:56 49.06 | ||
26.2mi | 4 | 3:16:53
7:31/mi
|
66.24 | 4:08:55 51.54 | 3:51:59 55.30 | 3:30:13 61.53 | 3:16:53 66.24 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
10 Apr | Wiggle New Forest Sportive - Standard | 0.00 | 69mi | |
2014 | Result | WAVA | Distance | |
9 Mar | The Grizzly | 0.00 | 20mi | |
2013 | Result | WAVA | Distance | |
5 Oct | Wiggle New Forest Sportive 100 Brockenhurst | 6:36:51 | 178.99 | 100mi |
28 Jul | Durberville Dash 10k SB | 40:58 | 70.37 | 10km |
9 Jun | Kingston Lacy 10k | 59:16 | 48.64 | 10km |
5 May | North Dorset Village Marathon PB | 3:16:53 | 66.24 | 26.2mi |
24 Mar | Yeovil Half Marathon SB | 1:28:41 | 69.83 | 13.1mi |
23 Mar | Weymouth 10km | 1:04:39 | 44.24 | 10km |
2012 | Result | WAVA | Distance | |
5 May | Fen Drayton 10k PB | 40:49 | 69.51 | 10km |
22 Apr | London Marathon SB | 3:30:13 | 61.53 | 26.2mi |
25 Mar | Yeovil Half Marathon PB | 1:26:48 | 70.76 | 13.1mi |
11 Mar | The Grizzly PB | 3:15:56 | 49.06 | 20mi |
5 Feb | Blackmore Vale Half-Marathon | 1:31:59 | 66.77 | 13.1mi |
2 Jan | Junction (Broadstone) Quarter Marathon PB | 43:01 | 69.52 | 6.55mi |
2011 | Result | WAVA | Distance | |
20 Nov | Wimborne 10 PB | 1:07:50 | 68.48 | 10mi |
18 Sep | Littledown 5 PB | 32:10 | 70.79 | 5mi |
4 Sep | The Beast - Coming of Age | 1:44:16 | 58.45 | 13mi |
13 Aug | Maiden Newton Madness 10k | 45:40 | 62.13 | 10km |
17 Jul | Dundee Half Marathon SB | 1:35:15 | 64.48 | 13.1mi |
26 Jun | Blandford Bridges 10k SB | 41:31 | 68.34 | 10km |
12 Jun | Puddletown Plod PB | 1:29:32 | 64.96 | 20km |
1 May | North Dorset Village Marathon SB | 3:51:59 | 55.30 | 26.2mi |
24 Apr | St Georges Day 10K | 42:00 | 67.02 | 10km |
27 Mar | Yeovil Half Marathon | 1:37:36 | 62.42 | 13.1mi |
13 Mar | The Grizzly SB | 3:46:33 | 42.08 | 20mi |
6 Feb | Blackmore Vale Half Marathon | 1:43:39 | 58.77 | 13.1mi |
2010 | Result | WAVA | Distance | |
21 Nov | Wimborne 10 SB | 1:12:09 | 63.86 | 10mi |
23 Oct | Weymouth 10 | 1:12:59 | 63.13 | 10mi |
12 Sep | Robin Hood Marathon SB | 4:08:55 | 51.54 | 26.2mi |
1 Aug | Sturminster Newton Half Marathon | 1:43:39 | 58.77 | 13.1mi |
17 Jul | Swanage Half Marathon | 1:45:24 | 57.80 | 13.1mi |
20 Jun | Martock 10k SB | 42:49 | 65.74 | 10km |
29 May | Egdon Easy | 43:07 | 65.29 | 10km |
2 May | Great West Run SB | 1:39:42 | 60.63 | 13.1mi |
14 Mar | Sherborne Castles 10k | 46:21 | 60.26 | 10km |
17 Jan | Wellingborough10k Multi Terrain (1) | 47:54 | 58.31 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2022 | 0 | 0 | 0 | 0 | 0 | 1.2 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 |
2022 | 87 | 87 | 51 | 47 | 56 | 56 | 0 | 0 | 0 | 0 | 0 | 0 | 384 |
2022 | 131 | 61 | 129 | 250 | 199 | 147 | 0 | 0 | 0 | 0 | 0 | 0 | 917 |
2021 | 5 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0.4 |
2021 | 66 | 58 | 44 | 38 | 84 | 58 | 15 | 63 | 77 | 105 | 89 | 93 | 789 |
2021 | 177 | 236 | 236 | 196 | 91 | 130 | 289 | 97 | 138 | 124 | 80 | 94 | 1887 |
2020 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.3 |
2020 | 109 | 81 | 51 | 22 | 6 | 3 | 46 | 58 | 46 | 47 | 96 | 36 | 601 |
2020 | 85 | 183 | 293 | 523 | 709 | 584 | 366 | 183 | 275 | 189 | 44 | 189 | 3623 |
2019 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 7 |
2019 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0.2 | 0 | 0 | 1.6 |
2019 | 162 | 96 | 137 | 77 | 50 | 64 | 54 | 47 | 59 | 98 | 84 | 81 | 1010 |
2019 | 61 | 20 | 94 | 225 | 312 | 212 | 464 | 255 | 189 | 75 | 115 | 136 | 2158 |
2018 | 6 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2018 | 0.9 | 0 | 0 | 0 | 0 | 0.3 | 0.1 | 0.3 | 0 | 0 | 0 | 0 | 1.6 |
2018 | 151 | 134 | 101 | 69 | 116 | 111 | 88 | 48 | 23 | 144 | 153 | 118 | 1256 |
2018 | 157 | 384 | 613 | 505 | 563 | 458 | 485 | 323 | 284 | 120 | 112 | 160 | 4165 |
2017 | 0 | 0 | 0 | 3 | 4 | 0 | 0 | 4 | 6 | 0 | 0 | 0 | 17 |
2017 | 0.9 | 0.6 | 0 | 0 | 0 | 0 | 1 | 0.4 | 0 | 0 | 0 | 0 | 2.9 |
2017 | 158 | 150 | 95 | 98 | 63 | 80 | 98 | 114 | 146 | 164 | 150 | 143 | 1461 |
2017 | 92 | 150 | 490 | 527 | 547 | 430 | 215 | 234 | 130 | 112 | 96 | 238 | 3263 |
2016 | 0.1 | 0.6 | 1.1 | 0.9 | 0 | 0 | 0.3 | 0.6 | 0 | 0 | 0 | 0 | 3.6 |
2016 | 143 | 122 | 144 | 135 | 134 | 115 | 45 | 115 | 143 | 132 | 145 | 156 | 1530 |
2016 | 347 | 419 | 567 | 503 | 579 | 509 | 582 | 403 | 395 | 426 | 142 | 180 | 5052 |
2015 | 150 | 137 | 138 | 135 | 111 | 72 | 95 | 101 | 123 | 136 | 129 | 128 | 1454 |
2015 | 173 | 214 | 333 | 457 | 658 | 507 | 492 | 472 | 456 | 388 | 307 | 453 | 4911 |
2014 | 0.6 | 1.9 | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.3 |
2014 | 135 | 111 | 90 | 56 | 48 | 23 | 53 | 98 | 80 | 83 | 84 | 140 | 1001 |
2014 | 90 | 222 | 333 | 393 | 417 | 545 | 559 | 389 | 264 | 309 | 91 | 78 | 3691 |
2013 | 167 | 182 | 217 | 215 | 173 | 163 | 134 | 118 | 152 | 126 | 125 | 128 | 1900 |
2013 | 92 | 55 | 6 | 130 | 91 | 184 | 429 | 199 | 166 | 125 | 127 | 126 | 1730 |
2012 | 169 | 179 | 208 | 144 | 161 | 171 | 166 | 142 | 140 | 158 | 171 | 171 | 1981 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 47 | 307 | 209 | 95 | 99 | 24 | 780 |
2011 | 149 | 59 | 162 | 142 | 142 | 154 | 172 | 171 | 146 | 183 | 170 | 198 | 1850 |
2010 | 6 | 0 | 6 | 13 | 127 | 127 | 158 | 174 | 80 | 135 | 120 | 94 | 1040 |
Sat 4th Jun
Jun 4
|
Sun 5th Jun
Jun 5
|
Mon 6th Jun
Jun 6
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Tue 7th Jun
Jun 7
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Wed 8th Jun
Jun 8
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Thu 9th Jun
Jun 9
|
Fri 10th Jun
Jun 10
|
Split Summary
=== 1) 1m - 10:19(10:19/m) 147/158bpm [1518b/mi] 129cal 5.81/7.37mph 2) 1m - 10:06(10:06/m) 159/165bpm [1605b/mi] 136cal 5.94/7.1mph 3) 0.57m - 4:59(8:45/m) 165/172bpm [1443b/mi] 69cal 6.86/7.45mph ![]() |
Split Summary
=== 1) 1m - 8:36(8:36/m) 145/157bpm [1248b/mi] 104cal 6.97/7.68mph 2) 1m - 8:34(8:34/m) 150/157bpm [1286b/mi] 107cal 7/7.68mph 3) 1m - 8:24(8:24/m) 153/160bpm [1286b/mi] 106cal 7.14/7.74mph 4) 1m - 8:16(8:16/m) 158/162bpm [1305b/mi] 107cal 7.26/7.74mph 5) 1m - 8:06(8:06/m) 159/167bpm [1288b/mi] 105cal 7.41/7.95mph 6) 0.78m - 6:23(8:11/m) 156/160bpm [1277b/mi] 80cal 7.33/7.68mph ![]() |
Split Summary
=== 1) 5m - 14:38(2:56/m) 311cal 89/101rpm 20.5/26.11mph 2) 5m - 13:56(2:47/m) 321cal 91/101rpm 21.53/26.25mph 3) 0.02m - 8(6:25/m) 97/98rpm 9.36/22.45mph ![]() |
Split Summary
=== 1) 3.94m - 38:07(9:40/m) 123/140bpm [1189b/mi] 323cal 6.21/9.12mph ![]() |
Split Summary
=== 1) 1m - 10:35(10:35/m) 125/136bpm [1324b/mi] 101cal 5.67/8.12mph 2) 1m - 9:53(9:53/m) 139/142bpm [1373b/mi] 108cal 6.08/7.39mph 3) 1m - 10:01(10:01/m) 145/149bpm [1454b/mi] 119cal 5.99/6.74mph 4) 1m - 9:33(9:33/m) 148/152bpm [1413b/mi] 112cal 6.29/7.83mph 5) 0.45m - 4:44(10:30/m) 149/152bpm [1566b/mi] 56cal 5.71/7.83mph ![]() |
Split Summary
=== 1) 1m - 9:32(9:32/m) 139/152bpm [1326b/mi] 108cal 6.29/8.25mph 2) 1m - 10:54(10:54/m) 140/152bpm [1526b/mi] 122cal 5.5/6.64mph 3) 1m - 10:41(10:41/m) 147/159bpm [1570b/mi] 125cal 5.62/6.91mph 4) 1m - 9:04(9:04/m) 150/156bpm [1360b/mi] 108cal 6.61/7.24mph 5) 0.79m - 7:10(9:04/m) 152/167bpm [1379b/mi] 87cal 6.61/7.56mph ![]() |
Split Summary
=== 1) 5m - 15:59(3:12/m) 271cal 87/100rpm 18.77/23.29mph 2) 5m - 15:58(3:12/m) 260cal 86/100rpm 18.79/24.56mph 3) 0.03m - 8(4:59/m) 80/84rpm 12.05/17.78mph ![]() |
Sat 11th Jun
Jun 11
|
Sun 12th Jun
Jun 12
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Mon 13th Jun
Jun 13
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Tue 14th Jun
Jun 14
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Wed 15th Jun
Jun 15
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Thu 16th Jun
Jun 16
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Fri 17th Jun
Jun 17
|
Split Summary
=== 1) 5m - 20:07(4:01/m) 285cal 83/98rpm 14.91/21.38mph 2) 5m - 18:58(3:48/m) 305cal 80/123rpm 15.82/46.11mph 3) 5m - 20:34(4:07/m) 286cal 79/99rpm 14.59/24.44mph 4) 5m - 20:08(4:02/m) 288cal 78/100rpm 14.9/22.25mph 5) 5m - 21:47(4:21/m) 310cal 77/100rpm 13.78/28.17mph 6) 4.8m - 19:29(4:04/m) 270cal 85/106rpm 14.77/32.76mph ![]() |
Split Summary
=== 1) 5m - 18:04(3:37/m) 333cal 77/111rpm 16.61/35.51mph 2) 5m - 18:11(3:38/m) 281cal 88/107rpm 16.49/26.98mph 3) 5m - 16:38(3:20/m) 309cal 89/103rpm 18.04/28.27mph 4) 5m - 19:56(3:59/m) 273cal 91/110rpm 15.06/25.83mph 5) 5m - 20:55(4:11/m) 263cal 86/104rpm 14.34/25.84mph 6) 3.6m - 15:01(4:10/m) 192cal 87/113rpm 14.41/29.57mph ![]() |
Split Summary
=== 1) 5m - 19:37(3:55/m) 280cal 82/99rpm 15.29/21.19mph 2) 5m - 20:22(4:04/m) 294cal 77/118rpm 14.73/30.73mph 3) 4.46m - 15:47(3:32/m) 225cal 84/101rpm 16.97/27.12mph ![]() |
Split Summary
=== 1) 1m - 9:42(9:42/m) 144/172bpm [1397b/mi] 113cal 6.19/8.43mph 2) 1m - 9:45(9:45/m) 145/153bpm [1414b/mi] 114cal 6.15/7.26mph 3) 1m - 9:16(9:16/m) 148/161bpm [1372b/mi] 111cal 6.47/7.2mph 4) 0.82m - 8:15(10:06/m) 152/162bpm [1536b/mi] 98cal 5.94/8.06mph ![]() |
Split Summary
=== 1) 1m - 9:12(9:12/m) 138/156bpm [1271b/mi] 102cal 6.52/7.53mph 2) 1m - 9:59(9:59/m) 144/158bpm [1438b/mi] 116cal 6.01/7.22mph 3) 1m - 10:00(10:00/m) 149/160bpm [1489b/mi] 120cal 6/7.56mph 4) 1m - 9:27(9:27/m) 155/164bpm [1464b/mi] 117cal 6.35/7.74mph 5) 1m - 8:03(8:03/m) 149/157bpm [1200b/mi] 89cal 7.45/8.62mph 6) 0.06m - 30(8:43/m) 143/150bpm [1246b/mi] 5cal 6.89/8.08mph ![]() |
Split Summary
=== 1) 5m - 16:29(3:18/m) 263cal 18.2/23.66mph 2) 0.01m - 5(5:15/m) 11.41/17.85mph ![]() |
Split Summary
=== 1) 0.53m - 24:23(46:10/m) 200cal 26/rpm 1.3/5.49mph ![]()
Split Summary
=== 1) 0.64m - 18:48(29:31/m) 268cal 22/rpm 2.26/5.39mph ![]() |
Sat 18th Jun
Jun 18
|
Sun 19th Jun
Jun 19
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Mon 20th Jun
Jun 20
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Tue 21st Jun
Jun 21
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Wed 22nd Jun
Jun 22
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Thu 23rd Jun
Jun 23
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Fri 24th Jun
Jun 24
|
-
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Split Summary
=== 1) 1m - 9:51(9:51/m) 120/132bpm [1183b/mi] 84cal 6.09/7.74mph 2) 1m - 10:36(10:36/m) 132/150bpm [1400b/mi] 106cal 5.66/7.12mph 3) 1m - 10:24(10:24/m) 143/163bpm [1488b/mi] 118cal 5.77/6.87mph 4) 1m - 10:51(10:51/m) 146/173bpm [1583b/mi] 116cal 5.53/7.2mph 5) 1m - 9:34(9:34/m) 155/169bpm [1482b/mi] 117cal 6.27/7.45mph 6) 1m - 10:28(10:28/m) 165/189bpm [1726b/mi] 138cal 5.74/7.45mph 7) 1m - 8:28(8:28/m) 170/183bpm [1441b/mi] 118cal 7.08/7.7mph 8) 0.56m - 4:51(8:37/m) 176/183bpm [1517b/mi] 71cal 6.96/7.6mph ![]() |
Split Summary
=== 1) 5m - 15:41(3:08/m) 274cal 84/94rpm 19.13/22.55mph 2) 5m - 15:02(3:00/m) 278cal 83/96rpm 19.95/25.31mph 3) 0.03m - 8(4:50/m) 77/81rpm 12.4/18.51mph ![]() |
Split Summary
=== 1) 1m - 9:50(9:50/m) 144/153bpm [1415b/mi] 112cal 6.1/7.28mph 2) 1m - 10:04(10:04/m) 155/159bpm [1559b/mi] 124cal 5.97/7.35mph 3) 1m - 10:06(10:06/m) 159/164bpm [1605b/mi] 123cal 5.94/7.03mph 4) 0.84m - 8:14(9:45/m) 163/168bpm [1590b/mi] 105cal 6.15/7.37mph ![]() |
Split Summary
=== 1) 5m - 14:15(2:51/m) 303cal 85/99rpm 21.06/26.11mph 2) 5m - 14:38(2:56/m) 302cal 84/94rpm 20.49/24.93mph 3) 0.01m - 4(5:07/m) 88/88rpm 11.72/19.77mph ![]() |
Split Summary
=== 1) 1m - 9:09(9:09/m) 140/152bpm [1281b/mi] 102cal 6.56/7.43mph 2) 1m - 8:51(8:51/m) 156/175bpm [1380b/mi] 109cal 6.78/7.1mph 3) 1m - 8:36(8:36/m) 160/175bpm [1377b/mi] 109cal 6.97/7.56mph 4) 1m - 8:37(8:37/m) 164/173bpm [1413b/mi] 111cal 6.96/7.12mph 5) 1m - 8:28(8:28/m) 163/175bpm [1381b/mi] 109cal 7.08/7.56mph 6) 0.76m - 6:09(8:04/m) 165/170bpm [1332b/mi] 80cal 7.43/7.87mph ![]() |
Split Summary
=== 1) 5m - 15:18(3:04/m) 286cal 83/97rpm 19.61/25.19mph 2) 0.01m - 7(13:27/m) 82/82rpm 4.46/8.72mph ![]() |
Sat 25th Jun
Jun 25
|
Sun 26th Jun
Jun 26
|
Mon 27th Jun
Jun 27
|
Tue 28th Jun
Jun 28
|
Wed 29th Jun
Jun 29
|
Thu 30th Jun
Jun 30
|
Fri 1st Jul
Jul 1
|
-
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-
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Split Summary
=== 1) 5m - 15:36(3:07/m) 289cal 84/95rpm 19.23/21.95mph 2) 5m - 15:43(3:09/m) 277cal 85/93rpm 19.09/23.85mph 3) 0.01m - 3(6:53/m) 87/87rpm 8.72/11.78mph ![]() |
Split Summary
=== 1) 1m - 8:37(8:37/m) 124/149bpm [1069b/mi] 80cal 6.96/8.22mph 2) 1m - 8:38(8:38/m) 138/147bpm [1190b/mi] 92cal 6.96/7.39mph 3) 1m - 8:45(8:45/m) 145/157bpm [1269b/mi] 99cal 6.86/7.26mph 4) 1m - 8:20(8:20/m) 168/175bpm [1400b/mi] 111cal 7.2/7.6mph 5) 1m - 8:01(8:01/m) 170/176bpm [1362b/mi] 108cal 7.49/8.08mph 6) 0.81m - 6:29(7:59/m) 170/175bpm [1358b/mi] 87cal 7.51/8.06mph ![]() |
Split Summary
=== 1) 1m - 10:05(10:05/m) 148/166bpm [1494b/mi] 119cal 5.95/24.19mph 2) 1m - 10:03(10:03/m) 158/180bpm [1587b/mi] 125cal 5.97/7.03mph 3) 1m - 10:27(10:27/m) 168/175bpm [1756b/mi] 141cal 5.74/6.55mph 4) 1m - 9:53(9:53/m) 172/190bpm [1699b/mi] 137cal 6.08/6.7mph 5) 1m - 10:01(10:01/m) 180/187bpm [1803b/mi] 151cal 5.99/6.66mph 6) 1m - 10:25(10:25/m) 175/182bpm [1824b/mi] 147cal 5.76/6.99mph 7) 0.22m - 2:07(9:38/m) 173/182bpm [1667b/mi] 29cal 6.23/7.68mph ![]() |
Split Summary
=== 1) 5m - 16:12(3:14/m) 238cal 87/97rpm 18.52/22.66mph 2) 5m - 16:04(3:13/m) 255cal 87/96rpm 18.66/22.66mph 3) 0.05m - 12(4:08/m) 1cal 82/85rpm 14.51/17.66mph ![]() |
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