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wshippin MS

About

Race Times

All Races

Mileage

Training

UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
506
Miles
12601
Miles
46
Miles
731
WAVA
76.60%
Mile
4:52
5k
17:01
5M
28:24
10k
35:03
10M
1:00:47
Half
1:19:09
20M
2:14:59
Mara
2:56:48

About Me

Targets for 2017
To get within 60s of previous bests.

Race Standard

Lion (72)

Planned Races

26 Jun 18	Weedon 10k EMGP Series race 7
01 Jul 18	Regents Park Summer 10K Series
03 Jul 18	Harborough 5 EMGP Series race 6
10 Jul 18	Milton Keynes 10k EMGP Series race 8
20 Jul 18	Beds AAA 10K
25 Jul 18	Doug Anderson 5k
05 Aug 18	Regents Park Summer 10K Series
02 Sep 18	Tour of Milton Keynes: Tattenhoe Park 11k
03 Sep 18	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles
04 Sep 18	Tour of Milton Keynes: Stantonbury Track Mile
05 Sep 18	Tour Of Milton Keynes: Campbell Park 'Five'
06 Sep 18	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k
07 Sep 18	Tour Of Milton Keynes: Willen Lake '6'
07 Oct 18	Mornington Chasers Regent's Park 10K
28 Oct 18	Frankfurt Marathon
04 Nov 18	Mornington Chasers Regent's Park 10K
02 Dec 18	Mornington Chasers Regent's Park 10K
06 Jan 19	Mornington Chasers Regent's Park 10K
03 Feb 19	Mornington Chasers Regent's Park 10K
03 Mar 19	Mornington Chasers Regent's Park 10K
10 Mar 19	The Big Half

Groups

This user is a member of Bedfordshire Fetchies, Conquercise Game, Engineering Department, FetchPoint Game, Garmin Forerunners, GPS Users, Heart Rate Training, New Fetch Game, parkrun, Run The Sum 2018, Swimmers, UTMOST

2018 Targets

RUN
2000

Set your targets for 2018

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Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	The Brian Graves Tour of Milton Keynes - Track Mile1mi	4:52	4:52	76.24	19					5:05	4:52	5:03	5:20	5:14	5:09
1.1mi	Les Irvine Memorial 1.1 mile OU Relay1.1mi	5:32	5:02	73.75	3				5:52	5:32	5:49
4km	Bupa Great Winter Run4km	20:39	8:18	47.35	1		20:39
2.5mi	Furzton Relay2.5mi	14:13	5:41	73.01	3					14:13	14:44		15:05
5km	Great South Run 5K5km	17:01	5:29	75.81	242	24:26	20:18	18:42	17:30	17:01	17:02	17:41	18:09	18:02	17:42
3.5mi	Squeaky bone trail relay3.5mi	21:44	6:13	66.87	4			23:38	23:21	21:44	22:03
4.4mi	DLRR Handicap Race4.4mi	25:25	5:47	73.83	7			28:33	26:56	25:25	25:43
5mi	Blisworth Friday 5 EMGP Series race 35mi	28:24	5:41	75.08	33			32:22	29:22	28:24	30:23	29:47	31:00	31:23	30:23
6mi	Rugby 6 EMGP Series race 26mi	34:49	5:48	74.47	6				38:07	34:49	36:08		38:37	36:48	36:32
10km	Silverstone 10K EMGP Series race 110km	35:03	5:38	76.60	82	53:52	43:47	40:09	37:56	35:03	35:39	36:54	38:06	37:44	36:43
12km	Not the Roman IX12km	44:24	5:57	73.24	10				48:22	44:37	44:24	47:00	48:48	49:17	49:49
9mi	Norton 99mi	56:49	6:19	69.93	1						56:49
10mi	Great South Run10mi	1:00:47	6:05	73.02	13	1:29:51	1:18:28	1:07:06	1:02:04	1:00:47	1:00:48	1:05:02	1:06:40	1:04:34
13.1mi	Great North Run13.1mi	1:19:09	6:03	74.82	40	2:26:09	1:45:30	1:28:04	1:23:54	1:20:19	1:19:09	1:24:28	1:24:43	1:25:59	1:25:56
20mi	Oakley 2020mi	2:14:59	6:45	68.61	4				2:23:45		2:14:59		2:47:04		2:31:43
26.2mi	Greater Manchester Marathon26.2mi	2:56:48	6:45	70.65	18				3:27:17	2:56:48	3:02:10	3:16:56	3:47:24	3:41:58	3:16:26
60km	Thunder Run 24 Hr Team60km	9:20:10	15:02	31.73	1					9:20:10
40mi	Endure 24 (8 Laps - solo)40mi	13:33:01	20:20	23.46	1						13:33:01
85mi	Endure 24 (17 Laps - solo)85mi	24:52:10	17:33	27.16	1					24:52:10

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	222	193	132	190	194	91	0	0	0	0	0	0	1023
2018	3	2	0	2	14	0	0	0	0	0	0	0	21
2018	0.6	0.4	0.2	0	0	0	0	0	0	0	0	0	1.2
2017	195	181	145	182	137	128	127	166	132	144	125	148	1812
2017	0	3	0	7	24	0	5	0	14	11	0	0	63
2017	0	0	0	0.1	0	0	0.6	0	0	0	0	0.1	0.7
2016	75	40	107	142	116	119	82	166	108	77	44	176	1251
2016	8	8	14	0	1	0	10	0	1	0	1	4	47
2016	0.9	4.9	0	0.1	0.3	0	0	0.5	0.1	0.3	0.3	0.3	7.7
2015	123	208	179	149	136	157	148	180	94	131	115	134	1754
2015	29	62	7	4	24	10	46	111	0	21	19	0	334
2015	0.5	1.1	0	0	0.8	0	0.8	0.9	0	0	0	0	4.1
2014	197	215	194	139	120	145	207	240	131	127	119	181	2014
2014	5	3	2	1	25	0	0	31	0	2	1	0	69
2014	0	0.1	0	0.2	0	0	0	2.5	0	0.1	0	0.2	3.1
2013	210	251	143	178	127	205	104	98	144	139	160	73	1832
2013	3	17	1	23	0	0	0	1	1	3	0	0	49
2013	0.6	0.8	0.5	1.6	0	0	1.2	0	0	0	0.1	0	4.8
2012	159	238	196	100	100	66	142	161	154	138	167	137	1756
2012	1	0	0	0	0	0	0	0	2	0	0	59	62
2012	0	0	0	0	0	0	0	6.2	6.3	0	0	2.8	15.3
2011	18	3	74	69	71	47	66	88	101	103	79	66	786
2011	3	0	16	1	17	0	6	0	0	0	0	0	43
2011	0	0	0	0	0	0	0	0	0	3.7	0	0	3.7
2010	13	24	35	9	29	9	10	3	31	29	35	2	231
2010	0	0	0	0	0	0	11	0	0	0	26	1	39
2010	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2009	0	0	24	0	0	0	6	0	56	31	23	4	144
2009	0	0	3	0	0	0	0	0	0	0	0	0	3
2009	0	0	0	0	0	0	0	0	2.5	1.2	0	0	3.7

Sat 26th May May 26	Sun 27th May May 27	Mon 28th May May 28	Tue 29th May May 29	Wed 30th May May 30	Thu 31st May May 31	Fri 1st Jun Jun 1
1km, 4:03 Running - Warm Up Split Summary === 1) 1km - 4:02(4:02/km) 156/170bpm 55cal 14.88/16.33kmph 2) 0.01km - 1(2:31/km) 165/165bpm 23.81/15.22kmph Add a comment 5km, 19:07 Running - Race Split Summary === 1) 1km - 3:39(3:39/km) 167/178bpm 54cal 16.41/19.11kmph 2) 1km - 3:53(3:53/km) 173/177bpm 61cal 15.46/16.89kmph 3) 1km - 3:55(3:55/km) 171/178bpm 60cal 15.33/16.39kmph 4) 1km - 3:56(3:56/km) 173/177bpm 61cal 15.24/16.26kmph 5) 0.98km - 3:44(3:49/km) 176/183bpm 59cal 15.75/16.23kmph Add a comment	4km, 21:39 Running - Warm Up Split Summary === 1) 1km - 5:21(5:21/km) 148/160bpm 72cal 11.21/12.77kmph 2) 1km - 5:01(5:01/km) 154/163bpm 71cal 11.98/12.77kmph 3) 1km - 5:28(5:28/km) 151/160bpm 75cal 10.97/13.4kmph 4) 1km - 5:48(5:48/km) 140/158bpm 67cal 10.34/15.08kmph 5) 0km - 1(4:59/km) 141/141bpm 12.03/9.94kmph Add a comment 1.7km, 5:28 Running - Race Split Summary === 1) 1km - 3:20(3:20/km) 167/180bpm 48cal 18.02/23.75kmph 2) 0.66km - 2:08(3:14/km) 182/187bpm 35cal 18.56/19.08kmph Add a comment 0.5km, 2:07 Running - Warm Up Split Summary === 1) 0.54km - 2:07(3:57/km) 168/181bpm 31cal 15.21/23.75kmph Add a comment 1.7km, 5:28 Running - Race Split Summary === 1) 1km - 3:16(3:16/km) 182/189bpm 52cal 18.41/22.47kmph 2) 0.65km - 2:13(3:23/km) 187/188bpm 37cal 17.76/19.05kmph Add a comment 3.2km, 18:31 Running - Warm Down Split Summary === 1) 1km - 5:45(5:45/km) 141/157bpm 71cal 10.43/13.5kmph 2) 1km - 6:13(6:13/km) 145/161bpm 80cal 9.66/14.08kmph 3) 0.8km - 4:17(5:22/km) 148/156bpm 56cal 11.19/12.19kmph 4) 0.42km - 2:17(5:25/km) 146/150bpm 29cal 11.07/11.92kmph Add a comment	10.1km, 40:24 Running - Race Split Summary === 1) 1km - 4:04(4:04/km) 156/166bpm 57cal 14.78/18.44kmph 2) 1km - 3:56(3:56/km) 165/171bpm 58cal 15.28/15.85kmph 3) 1km - 4:07(4:07/km) 164/167bpm 61cal 14.56/16.19kmph 4) 1km - 4:04(4:04/km) 162/165bpm 59cal 14.73/17kmph 5) 1km - 4:13(4:13/km) 163/168bpm 62cal 14.24/17.03kmph 6) 1km - 4:00(4:00/km) 163/166bpm 59cal 15/16.39kmph 7) 1km - 4:07(4:07/km) 166/170bpm 61cal 14.58/16.46kmph 8) 1km - 3:57(3:57/km) 169/174bpm 59cal 15.21/15.79kmph 9) 1km - 3:54(3:54/km) 170/174bpm 59cal 15.4/15.89kmph 10) 1km - 3:49(3:49/km) 170/174bpm 58cal 15.71/17.9kmph 11) 0.07km - 14(3:28/km) 172/172bpm 3cal 17.27/16.29kmph Add a comment 8.9km, 43:00 Running - General Split Summary === 1) 1km - 4:27(4:27/km) 148/161bpm 60cal 13.5/16.06kmph 2) 1km - 4:38(4:38/km) 149/159bpm 64cal 12.94/14.44kmph 3) 1km - 4:58(4:58/km) 152/166bpm 68cal 12.07/18.27kmph 4) 1km - 4:03(4:03/km) 164/167bpm 60cal 14.8/17.94kmph 5) 1km - 4:27(4:27/km) 158/165bpm 64cal 13.49/15.05kmph 6) 1km - 4:16(4:16/km) 157/166bpm 62cal 14.04/15.99kmph 7) 1km - 5:08(5:08/km) 145/163bpm 63cal 11.7/15.55kmph 8) 1km - 5:56(5:56/km) 135/145bpm 60cal 10.11/13.27kmph 9) 0.9km - 5:07(5:41/km) 133/151bpm 48cal 10.54/11.56kmph Add a comment	6.5km, 29:01 Running - Tempo Split Summary === 1) 1km - 4:21(4:21/km) 129/154bpm 45cal 13.78/16.12kmph 2) 1km - 4:09(4:09/km) 153/164bpm 59cal 14.48/14.95kmph 3) 1km - 4:21(4:21/km) 149/163bpm 59cal 13.8/14.91kmph 4) 1km - 4:42(4:42/km) 140/148bpm 56cal 12.76/13.94kmph 5) 1km - 4:39(4:39/km) 140/147bpm 55cal 12.92/13.87kmph 6) 1km - 4:38(4:38/km) 146/155bpm 60cal 12.96/13.64kmph 7) 0.5km - 2:11(4:23/km) 149/164bpm 28cal 13.71/15.25kmph Add a comment	1.2km, 6:36 Running - Warm Up Split Summary === 1) 1km - 5:31(5:31/km) 128/152bpm 60cal 10.88/16.39kmph 2) 0.21km - 1:05(5:06/km) 140/156bpm 13cal 11.78/13.17kmph Add a comment 3.3km, 10:40 Running - Intervals Split Summary === 1) 0.41km - 1:16(3:05/km) 109/179bpm 8cal 19.45/23.38kmph 2) 0.41km - 1:17(3:08/km) 130/179bpm 11cal 19.17/21.13kmph 3) 0.41km - 1:17(3:07/km) 162/182bpm 18cal 19.23/23.11kmph 4) 0.41km - 1:20(3:15/km) 157/184bpm 17cal 18.45/21.73kmph 5) 0.41km - 1:20(3:16/km) 165/184bpm 19cal 18.33/22.64kmph 6) 0.42km - 1:24(3:20/km) 164/184bpm 20cal 18.01/21.66kmph 7) 0.41km - 1:22(3:19/km) 154/183bpm 16cal 18.05/22.2kmph 8) 0.41km - 1:23(3:20/km) 153/181bpm 18cal 18.03/20.42kmph Add a comment 1.2km, 6:31 Running - Warm Down Split Summary === 1) 1km - 5:35(5:35/km) 144/164bpm 74cal 10.76/12.06kmph 2) 0.19km - 57(5:00/km) 144/152bpm 12cal 12.01/11.96kmph Add a comment	10.8km, 57:15 Running - Recovery Run Split Summary === 1) 1km - 5:24(5:24/km) 129/147bpm 61cal 11.11/13.23kmph 2) 1km - 5:20(5:20/km) 133/147bpm 61cal 11.25/12.36kmph 3) 1km - 5:30(5:30/km) 130/138bpm 58cal 10.91/12.36kmph 4) 1km - 5:16(5:16/km) 146/158bpm 69cal 11.41/12.87kmph 5) 1km - 5:19(5:19/km) 133/148bpm 56cal 11.3/12.23kmph 6) 1km - 5:42(5:42/km) 136/155bpm 63cal 10.52/11.82kmph 7) 1km - 5:18(5:18/km) 131/145bpm 52cal 11.34/12.93kmph 8) 1km - 5:08(5:08/km) 128/137bpm 46cal 11.7/12.93kmph 9) 1km - 5:11(5:11/km) 133/144bpm 50cal 11.57/12.6kmph 10) 1km - 5:15(5:15/km) 136/143bpm 55cal 11.41/13.03kmph 11) 0.78km - 3:53(4:57/km) 137/144bpm 42cal 12.13/13.27kmph Add a comment	1.4km, 6:04 Running - Warm Up Split Summary === 1) 1km - 4:17(4:17/km) 145/155bpm 57cal 14/14.61kmph 2) 0.4km - 1:47(4:25/km) 150/155bpm 25cal 13.56/13.91kmph Add a comment 0.4km, 2:08 Running - Warm Up Split Summary === 1) 0.43km - 2:08(5:01/km) 153/173bpm 29cal 11.97/13.77kmph Add a comment 3.3km, 12:06 Running - Track Session Split Summary === 1) 0.41km - 1:14(2:59/km) 168/185bpm 17cal 20.07/25.36kmph 2) 0.4km - 1:51(4:40/km) 158/166bpm 27cal 12.84/13.87kmph 3) 0.81km - 2:47(3:25/km) 177/184bpm 46cal 17.6/18.51kmph 4) 0.4km - 1:53(4:42/km) 153/164bpm 26cal 12.75/13.54kmph 5) 1km - 3:33(3:33/km) 180/186bpm 59cal 16.91/19.35kmph 6) 0.23km - 49(3:36/km) 180/182bpm 13cal 16.69/16.66kmph Add a comment 3.2km, 13:01 Running - Track Session Split Summary === 1) 0.4km - 1:24(3:31/km) 157/181bpm 18cal 17.08/20.73kmph 2) 0.41km - 1:59(4:53/km) 157/178bpm 30cal 12.3/17.16kmph 3) 0.81km - 2:53(3:33/km) 180/188bpm 48cal 16.89/18.75kmph 4) 0.4km - 2:05(5:17/km) 149/160bpm 28cal 11.37/11.86kmph 5) 1km - 3:49(3:49/km) 174/181bpm 61cal 15.72/16.53kmph 6) 0.22km - 50(3:45/km) 176/179bpm 13cal 16.03/16.23kmph Add a comment 0.9km, 4:46 Running - Warm Down Split Summary === 1) 0.93km - 4:46(5:09/km) 149/156bpm 66cal 11.66/12.66kmph Add a comment
Sat 2nd Jun Jun 2	Sun 3rd Jun Jun 3	Mon 4th Jun Jun 4	Tue 5th Jun Jun 5	Wed 6th Jun Jun 6	Thu 7th Jun Jun 7	Fri 8th Jun Jun 8
5km, 21:30 Running - Race Split Summary === 1) 1km - 4:13(4:13/km) 168/194bpm 63cal 14.21/17.23kmph 2) 1km - 4:10(4:10/km) 164/168bpm 63cal 14.38/15.22kmph 3) 1km - 4:10(4:10/km) 163/170bpm 63cal 14.38/16.49kmph 4) 1km - 4:44(4:44/km) 163/174bpm 71cal 12.68/14.88kmph 5) 1km - 4:13(4:14/km) 164/174bpm 64cal 14.18/17.64kmph Add a comment	10km, 39:46 Running - Race Split Summary === 1) 1km - 3:41(3:41/km) 161/175bpm 53cal 16.3/18.1kmph 2) 1km - 3:48(3:48/km) 173/178bpm 60cal 15.79/17.03kmph 3) 1km - 3:59(3:59/km) 172/177bpm 63cal 15.08/16.59kmph 4) 1km - 3:57(3:57/km) 171/176bpm 62cal 15.22/16.93kmph 5) 1km - 4:11(4:11/km) 172/176bpm 66cal 14.35/15.55kmph 6) 1km - 4:14(4:14/km) 168/172bpm 65cal 14.17/15.42kmph 7) 1km - 4:04(4:04/km) 171/175bpm 64cal 14.73/15.82kmph 8) 1km - 4:11(4:11/km) 174/181bpm 66cal 14.32/15.22kmph 9) 1km - 4:19(4:19/km) 172/176bpm 68cal 13.88/15.42kmph 10) 0.91km - 3:22(3:42/km) 178/190bpm 55cal 16.2/23.31kmph Add a comment	2.1km, 10:02 Running - Warm Up Split Summary === 1) 1km - 4:45(4:45/km) 151/161bpm 66cal 12.61/14.24kmph 2) 1km - 4:44(4:44/km) 147/160bpm 64cal 12.69/13.91kmph 3) 0.11km - 33(4:59/km) 144/146bpm 7cal 12.03/12.6kmph Add a comment 9.5km, 48:26 Running - Easy Split Summary === 1) 1km - 4:20(4:20/km) 146/161bpm 58cal 13.85/15.69kmph 2) 1km - 4:25(4:25/km) 152/161bpm 62cal 13.58/15.25kmph 3) 1km - 4:26(4:26/km) 149/158bpm 62cal 13.53/15.65kmph 4) 1km - 4:40(4:40/km) 154/162bpm 66cal 12.87/16.63kmph 5) 1km - 4:25(4:25/km) 156/161bpm 63cal 13.59/15.25kmph 6) 1km - 5:07(5:07/km) 148/166bpm 67cal 11.74/16.12kmph 7) 1km - 6:15(6:15/km) 130/140bpm 56cal 9.6/12.87kmph 8) 1km - 6:22(6:22/km) 130/150bpm 56cal 9.42/10.52kmph 9) 1km - 5:34(5:34/km) 130/151bpm 51cal 10.78/12.29kmph 10) 0.48km - 2:52(5:56/km) 130/141bpm 24cal 10.13/10.45kmph Add a comment 2.6km, 13:03 Running - Warm Down Split Summary === 1) 1km - 5:05(5:05/km) 137/147bpm 63cal 11.8/12.5kmph 2) 1km - 5:06(5:06/km) 134/143bpm 60cal 11.77/12.87kmph 3) 0.56km - 2:52(5:09/km) 138/144bpm 35cal 11.63/12.02kmph Add a comment	6.5km, 26:15 Running - Tempo Split Summary === 1) 1km - 4:15(4:15/km) 133/158bpm 48cal 14.1/14.91kmph 2) 1km - 4:08(4:08/km) 153/158bpm 59cal 14.53/15.38kmph 3) 1km - 3:58(3:58/km) 159/163bpm 59cal 15.11/16.46kmph 4) 1km - 4:01(4:01/km) 157/163bpm 59cal 14.94/15.99kmph 5) 1km - 4:04(4:04/km) 158/164bpm 60cal 14.74/15.75kmph 6) 1km - 3:53(3:53/km) 164/176bpm 59cal 15.44/20.29kmph 7) 0.5km - 1:55(3:48/km) 173/177bpm 30cal 15.76/18.58kmph Add a comment	8km, 30:40 Running - Race Split Summary === 1) 1km - 4:12(4:12/km) 164/177bpm 63cal 14.31/16.93kmph 2) 1km - 3:29(3:29/km) 170/176bpm 55cal 17.23/21.97kmph 3) 1km - 3:25(3:25/km) 170/176bpm 54cal 17.6/18.61kmph 4) 1km - 3:37(3:37/km) 178/182bpm 60cal 16.6/17.7kmph 5) 1km - 3:43(3:43/km) 176/179bpm 61cal 16.14/17.13kmph 6) 1km - 4:00(4:00/km) 176/179bpm 65cal 15.02/16.19kmph 7) 1km - 3:56(3:56/km) 175/182bpm 65cal 15.23/16.23kmph 8) 1km - 4:10(4:10/km) 179/181bpm 70cal 14.4/15.55kmph 9) 0.04km - 9(3:35/km) 178/178bpm 2cal 16.73/15.65kmph Add a comment 2.1km, 10:09 Running - Warm Up Split Summary === 1) 1km - 4:54(4:54/km) 142/160bpm 64cal 12.25/14.58kmph 2) 1km - 4:48(4:48/km) 139/163bpm 60cal 12.49/14.64kmph 3) 0.1km - 27(4:29/km) 151/157bpm 6cal 13.36/13.67kmph Add a comment	5.4km, 1:37:54 Cross-Training - Hiking Split Summary === 1) 1km - 14:44(14:44/km) 84/106bpm 2) 1km - 20:27(20:27/km) 72/89bpm 3) 1km - 24:14(24:14/km) 71/84bpm 4) 1km - 18:33(18:33/km) 77/93bpm 5) 1km - 15:20(15:20/km) 76/96bpm 6) 0.37km - 4:36(12:19/km) 66/73bpm Add a comment	2km, 9:38 Running - Warm Up Split Summary === 1) 1km - 4:57(4:57/km) 133/147bpm 58cal 12.1/15.85kmph 2) 0.99km - 4:41(4:42/km) 142/154bpm 61cal 12.75/15.02kmph Add a comment 5km, 18:01 Running - Race Split Summary === 1) 1km - 3:30(3:30/km) 166/179bpm 53cal 17.14/19.38kmph 2) 1km - 3:32(3:32/km) 179/185bpm 59cal 16.97/18.27kmph 3) 1km - 3:36(3:36/km) 178/186bpm 60cal 16.69/17.97kmph 4) 1km - 3:41(3:41/km) 177/181bpm 61cal 16.27/17.13kmph 5) 0.99km - 3:41(3:43/km) 180/184bpm 61cal 16.16/18kmph Add a comment
Sat 9th Jun Jun 9	Sun 10th Jun Jun 10	Mon 11th Jun Jun 11	Tue 12th Jun Jun 12	Wed 13th Jun Jun 13	Thu 14th Jun Jun 14	Fri 15th Jun Jun 15
-	-	10.2km, 51:13 Running - General Split Summary === 1) 1km - 4:13(4:13/km) 150/164bpm 59cal 14.23/15.89kmph 2) 1km - 4:03(4:03/km) 153/164bpm 59cal 14.82/16.09kmph 3) 1km - 4:38(4:38/km) 149/164bpm 63cal 12.93/15.85kmph 4) 1km - 4:57(4:57/km) 151/162bpm 71cal 12.13/13.87kmph 5) 1km - 4:53(4:53/km) 153/161bpm 70cal 12.3/13.23kmph 6) 1km - 4:55(4:55/km) 154/167bpm 71cal 12.2/12.87kmph 7) 1km - 4:55(4:55/km) 164/173bpm 75cal 12.2/14.85kmph 8) 1km - 4:46(4:46/km) 155/173bpm 69cal 12.57/14.08kmph 9) 1km - 6:12(6:12/km) 137/149bpm 67cal 9.67/13.67kmph 10) 1km - 6:21(6:21/km) 138/159bpm 66cal 9.45/11.79kmph 11) 0.23km - 1:20(5:53/km) 132/137bpm 11cal 10.2/10.01kmph Add a comment	1.1km, 6:17 Running - Warm Up Split Summary === 1) 1km - 5:54(5:54/km) 105/157bpm 42cal 10.18/12.9kmph 2) 0.06km - 23(6:03/km) 157/157bpm 5cal 9.9/10.65kmph Add a comment 8.1km, 30:22 Running - Race Split Summary === 1) 1km - 3:40(3:40/km) 157/169bpm 52cal 16.35/19.72kmph 2) 1km - 3:46(3:46/km) 168/173bpm 59cal 15.91/17.43kmph 3) 1km - 3:40(3:40/km) 169/174bpm 57cal 16.37/16.96kmph 4) 1km - 3:46(3:46/km) 167/174bpm 58cal 15.92/18.41kmph 5) 1km - 4:03(4:03/km) 171/178bpm 64cal 14.83/15.92kmph 6) 1km - 3:35(3:35/km) 178/186bpm 58cal 16.75/18.14kmph 7) 1km - 3:57(3:57/km) 177/184bpm 65cal 15.21/17.67kmph 8) 1km - 3:43(3:43/km) 178/183bpm 61cal 16.11/18.27kmph 9) 0.07km - 12(2:54/km) 179/184bpm 3cal 20.75/18.78kmph Add a comment	1km, 5:58 Running - Warm Up Split Summary === 1) 0.99km - 5:58(6:02/km) 121/145bpm 57cal 9.96/13.17kmph Add a comment 3.2km, 11:10 Running - Intervals Split Summary === 1) 0.8km - 2:46(3:26/km) 157/171bpm 39cal 17.49/23.78kmph 2) 0.8km - 2:44(3:26/km) 163/177bpm 40cal 17.51/22.94kmph 3) 0.8km - 2:52(3:35/km) 165/180bpm 43cal 16.77/21.5kmph 4) 0.8km - 2:48(3:30/km) 163/178bpm 40cal 17.14/22.44kmph Add a comment 0.9km, 4:55 Running - Warm Down Split Summary === 1) 0.87km - 4:55(5:38/km) 132/146bpm 57cal 10.65/12.43kmph Add a comment	-	-
Sat 16th Jun Jun 16	Sun 17th Jun Jun 17	Mon 18th Jun Jun 18	Tue 19th Jun Jun 19	Wed 20th Jun Jun 20	Thu 21st Jun Jun 21	Fri 22nd Jun Jun 22
-	9.9km, 40:53 Running - Race Split Summary === 1) 1km - 3:37(3:37/km) 157/180bpm 50cal 16.63/17.67kmph 2) 1km - 3:39(3:39/km) 178/183bpm 60cal 16.43/17.43kmph 3) 1km - 3:46(3:46/km) 179/184bpm 63cal 15.93/16.79kmph 4) 1km - 4:37(4:37/km) 167/181bpm 71cal 13.02/15.89kmph 5) 1km - 4:13(4:13/km) 175/190bpm 68cal 14.26/15.25kmph 6) 1km - 4:10(4:10/km) 179/190bpm 71cal 14.39/15.89kmph 7) 1km - 4:46(4:46/km) 164/182bpm 71cal 12.57/15.75kmph 8) 1km - 4:22(4:22/km) 173/178bpm 70cal 13.74/15.02kmph 9) 1km - 4:12(4:12/km) 174/184bpm 68cal 14.27/15.82kmph 10) 0.92km - 3:32(3:49/km) 180/188bpm 58cal 15.74/20.66kmph Add a comment	20.5km, 1:43:23 Running - Medium Long Run Split Summary === 1) 1km - 4:34(4:34/km) 160/174bpm 67cal 13.15/16.09kmph 2) 1km - 4:45(4:45/km) 166/175bpm 73cal 12.62/14.75kmph 3) 1km - 4:22(4:22/km) 157/173bpm 62cal 13.74/16.39kmph 4) 1km - 4:13(4:13/km) 165/176bpm 65cal 14.22/17.06kmph 5) 1km - 4:30(4:30/km) 163/176bpm 66cal 13.33/16.59kmph 6) 1km - 4:40(4:40/km) 166/178bpm 72cal 12.87/15.55kmph 7) 1km - 4:43(4:43/km) 168/177bpm 73cal 12.73/14.95kmph 8) 1km - 4:42(4:42/km) 160/171bpm 69cal 12.75/13.44kmph 9) 1km - 4:41(4:41/km) 162/175bpm 70cal 12.81/14.21kmph 10) 1km - 4:53(4:53/km) 160/178bpm 66cal 12.27/15.35kmph 11) 1km - 5:26(5:26/km) 151/162bpm 70cal 11.04/11.49kmph 12) 1km - 5:04(5:04/km) 155/162bpm 70cal 11.83/12.39kmph 13) 1km - 5:06(5:06/km) 152/158bpm 66cal 11.78/12.43kmph 14) 1km - 6:19(6:19/km) 140/156bpm 62cal 9.51/12.29kmph 15) 1km - 5:34(5:34/km) 141/152bpm 51cal 10.79/12.63kmph 16) 1km - 5:42(5:42/km) 147/158bpm 64cal 10.53/11.99kmph 17) 1km - 5:29(5:29/km) 145/155bpm 58cal 10.95/11.76kmph 18) 1km - 5:31(5:31/km) 144/156bpm 58cal 10.87/13.71kmph 19) 1km - 5:10(5:10/km) 152/157bpm 69cal 11.6/12.93kmph 20) 1km - 5:19(5:19/km) 155/165bpm 74cal 11.28/12.16kmph 21) 0.51km - 2:40(5:16/km) 151/155bpm 34cal 11.4/12.46kmph Add a comment	6.9km, 32:18 Running - Tempo Split Summary === 1) 1km - 4:31(4:31/km) 137/149bpm 54cal 13.31/14.61kmph 2) 1km - 4:15(4:15/km) 152/160bpm 59cal 14.13/14.71kmph 3) 1km - 4:18(4:18/km) 155/165bpm 61cal 13.95/15.12kmph 4) 1km - 4:26(4:26/km) 152/164bpm 62cal 13.52/14.85kmph 5) 1km - 5:07(5:07/km) 142/150bpm 63cal 11.74/12.93kmph 6) 1km - 5:05(5:05/km) 147/158bpm 68cal 11.8/12.93kmph 7) 0.89km - 4:36(5:09/km) 141/151bpm 54cal 11.65/12.8kmph Add a comment	1km, 6:24 Running - Warm Up Split Summary === 1) 0.98km - 6:24(6:31/km) 115/129bpm 57cal 9.22/10.61kmph Add a comment 3.2km, 11:31 Running - Intervals Split Summary === 1) 1km - 3:30(3:30/km) 161/176bpm 50cal 17.18/27.44kmph 2) 0.61km - 2:13(3:37/km) 172/178bpm 34cal 16.62/17.87kmph 3) 1km - 3:35(3:35/km) 169/181bpm 54cal 16.73/26.74kmph Add a comment 1km, 6:50 Running - Warm Down Split Summary === 1) 1km - 6:50(6:50/km) 128/140bpm 71cal 8.78/9.41kmph Add a comment	0.8km, 3:41 Running - Warm Up Split Summary === 1) 0.79km - 3:41(4:39/km) 149/160bpm 48cal 12.92/16.19kmph Add a comment 10km, 38:18 Running - Race Split Summary === 1) 1km - 3:30(3:30/km) 166/182bpm 51cal 17.14/19.55kmph 2) 1km - 3:51(3:51/km) 175/182bpm 61cal 15.59/17.06kmph 3) 1km - 3:37(3:37/km) 173/180bpm 57cal 16.56/19.21kmph 4) 1km - 3:52(3:52/km) 175/182bpm 62cal 15.53/16.89kmph 5) 1km - 3:55(3:55/km) 173/180bpm 62cal 15.3/16.23kmph 6) 1km - 3:54(3:54/km) 173/179bpm 61cal 15.39/16.36kmph 7) 1km - 3:48(3:48/km) 178/185bpm 62cal 15.81/17.57kmph 8) 1km - 3:59(3:59/km) 173/179bpm 63cal 15.05/15.48kmph 9) 1km - 4:05(4:05/km) 172/179bpm 64cal 14.69/15.72kmph 10) 0.97km - 3:47(3:53/km) 177/183bpm 60cal 15.45/19.79kmph Add a comment	5.1km, 23:47 Running - General Split Summary === 1) 1km - 4:51(4:51/km) 141/159bpm 60cal 12.37/13.77kmph 2) 1km - 4:59(4:59/km) 131/148bpm 53cal 12.05/12.63kmph 3) 1km - 5:06(5:06/km) 132/153bpm 53cal 11.78/13.23kmph 4) 1km - 4:25(4:25/km) 155/177bpm 63cal 13.6/14.21kmph 5) 1km - 4:09(4:09/km) 166/175bpm 63cal 14.47/15.32kmph 6) 0.07km - 18(4:30/km) 158/161bpm 4cal 13.34/14.28kmph Add a comment 1.7km, 5:07 Running - General Split Summary === 1) 1km - 3:03(3:03/km) 178/184bpm 48cal 19.67/24.69kmph 2) 0.66km - 2:04(3:08/km) 183/190bpm 35cal 19.16/23.38kmph Add a comment 0.6km, 2:53 Running - General Split Summary === 1) 0.58km - 2:53(4:58/km) 136/144bpm 35cal 12.1/14.01kmph Add a comment

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