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wshippin MS

About

Race Times

All Races

Mileage

Training

UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
526
Miles
12938
Miles
48
Miles
750
WAVA
76.60%
Mile
4:52
3000m
10:09
5000m
17:07
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

Wildebeest (73)

Planned Races

25 Aug 18	HHH Open 10000
31 Aug 18	Serpentine Last Friday of the Month 5K
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'
12 Sep 18	Highgate Harriers Open 5000
29 Sep 18	Biggleswade AC Open 5000
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	21					5:05	4:52	5:03	5:20	5:14	5:06
1.1mi	Les Irvine Memorial 1.1 mile OU Relay1.1mi	5:32	5:02	73.75	3				5:52	5:32	5:49
3000m	MK5000 - 3000 Official Split3000m	10:09	5:27	72.82	1										10:09
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	4					14:13	14:44		15:05		15:41
5km	Great South Run 5K5km	17:01	5:29	75.81	249	24:26	20:18	18:42	17:30	17:01	17:02	17:41	18:09	18:02	17:38
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	34			32:22	29:22	28:24	30:23	29:47	31:00	31:23	30:17
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	90	53:52	43:47	40:09	37:56	35:03	35:39	36:54	38:06	37:44	36:24
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	140	193	95	0	0	0	0	1359
2018	3	2	0	2	14	0	17	2	0	0	0	0	40
2018	0.6	0.4	0.2	0	0	0	1	1.1	0	0	0	0	3.3
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

Fri 20th Jul Jul 20	Sat 21st Jul Jul 21	Sun 22nd Jul Jul 22	Mon 23rd Jul Jul 23	Tue 24th Jul Jul 24	Wed 25th Jul Jul 25	Thu 26th Jul Jul 26
6.2mi, 36:23 Running - Race Split Summary === 1) 1km - 3:33(3:33/km) 141/173bpm 40cal 16.89/18.75kmph 2) 1km - 3:29(3:29/km) 173/179bpm 55cal 17.19/18.51kmph 3) 1km - 3:34(3:34/km) 175/180bpm 56cal 16.86/18.58kmph 4) 1km - 3:36(3:36/km) 177/181bpm 58cal 16.65/17.4kmph 5) 1km - 3:39(3:39/km) 176/182bpm 59cal 16.41/16.59kmph 6) 1km - 3:52(3:52/km) 174/175bpm 61cal 15.51/16.59kmph 7) 1km - 3:52(3:52/km) 174/178bpm 61cal 15.51/15.96kmph 8) 1km - 3:45(3:45/km) 177/179bpm 60cal 16.02/17.43kmph 9) 1km - 3:42(3:42/km) 177/179bpm 59cal 16.23/17.87kmph 10) 0.98km - 3:21(3:26/km) 182/191bpm 55cal 17.5/21.83kmph Add a comment	3.1mi, 19:17 Running - Race Split Summary === 1) 1km - 3:40(3:40/km) 161/175bpm 52cal 16.4/20.79kmph 2) 1km - 3:48(3:48/km) 171/175bpm 59cal 15.78/16.19kmph 3) 1km - 3:50(3:50/km) 172/176bpm 60cal 15.66/16.36kmph 4) 1km - 4:08(4:08/km) 169/173bpm 64cal 14.52/15.62kmph 5) 0.99km - 3:52(3:55/km) 169/171bpm 59cal 15.35/16.12kmph Add a comment 0.6mi, 4:51 Running - Warm Up Split Summary === 1) 0.93km - 4:51(5:13/km) 150/186bpm 67cal 11.51/14.14kmph Add a comment	3.1mi, 27:15 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 137/145bpm 69cal 10.52/12.23kmph 2) 1km - 5:18(5:18/km) 155/166bpm 76cal 11.32/12.09kmph 3) 1km - 5:27(5:27/km) 158/164bpm 79cal 11.02/11.72kmph 4) 1km - 5:20(5:20/km) 157/160bpm 78cal 11.25/11.92kmph 5) 1km - 5:26(5:26/km) 155/159bpm 77cal 11.03/11.35kmph 6) 0km - 1(6:17/km) 155/155bpm 9.54/10.25kmph Add a comment 5.5mi, 54:16 Running - General Split Summary === 1) 1km - 6:02(6:02/km) 162/176bpm 80cal 9.94/13.71kmph 2) 1km - 6:49(6:49/km) 147/158bpm 90cal 8.81/10.85kmph 3) 1km - 6:11(6:11/km) 151/159bpm 84cal 9.71/10.38kmph 4) 1km - 5:49(5:49/km) 150/168bpm 77cal 10.32/13.13kmph 5) 1km - 6:20(6:20/km) 153/168bpm 84cal 9.48/11.35kmph 6) 1km - 5:52(5:52/km) 156/164bpm 83cal 10.22/11.39kmph 7) 1km - 6:31(6:31/km) 149/161bpm 83cal 9.2/11.82kmph 8) 1km - 5:50(5:50/km) 152/164bpm 77cal 10.29/11.39kmph 9) 0.8km - 4:53(6:03/km) 151/158bpm 62cal 9.9/10.98kmph Add a comment 6mi, 42:10 Running - General Split Summary === 1) 1km - 4:05(4:05/km) 151/191bpm 51cal 14.69/16.29kmph 2) 1km - 3:54(3:54/km) 164/188bpm 59cal 15.4/16.19kmph 3) 1km - 4:02(4:02/km) 168/174bpm 62cal 14.85/15.35kmph 4) 1km - 4:17(4:17/km) 167/174bpm 66cal 14.01/14.71kmph 5) 1km - 4:45(4:45/km) 164/171bpm 72cal 12.63/13.71kmph 6) 1km - 4:38(4:38/km) 162/170bpm 69cal 12.95/14.14kmph 7) 1km - 5:06(5:06/km) 162/174bpm 76cal 11.78/13.71kmph 8) 1km - 4:46(4:46/km) 159/173bpm 66cal 12.59/14.11kmph 9) 1km - 4:10(4:10/km) 177/189bpm 67cal 14.43/16.83kmph 10) 0.57km - 2:27(4:18/km) 184/191bpm 42cal 13.96/15.62kmph Add a comment	3.1mi, 18:20 Running - Race Split Summary === 1) 1km - 3:30(3:30/km) 169/182bpm 52cal 17.13/19.52kmph 2) 1km - 3:38(3:38/km) 180/184bpm 59cal 16.48/17.57kmph 3) 1km - 3:47(3:47/km) 181/182bpm 61cal 15.86/17.9kmph 4) 1km - 3:58(3:58/km) 179/181bpm 64cal 15.11/16.29kmph 5) 0.92km - 3:26(3:44/km) 180/186bpm 55cal 16.05/19.11kmph Add a comment 1.5mi, 11:45 Running - Warm Up Split Summary === 1) 1km - 5:04(5:04/km) 149/155bpm 68cal 11.85/12.33kmph 2) 1km - 5:00(5:00/km) 152/158bpm 70cal 12.01/12.87kmph 3) 0.33km - 1:41(5:03/km) 150/156bpm 23cal 11.87/12.53kmph Add a comment	4mi, 25:51 Running - Tempo Split Summary === 1) 1km - 4:15(4:15/km) 138/149bpm 51cal 14.1/16.83kmph 2) 1km - 4:06(4:06/km) 156/168bpm 58cal 14.65/15.15kmph 3) 1km - 3:48(3:48/km) 168/173bpm 57cal 15.79/16.89kmph 4) 1km - 3:50(3:50/km) 168/174bpm 58cal 15.65/16.29kmph 5) 1km - 3:54(3:54/km) 170/175bpm 59cal 15.4/15.96kmph 6) 1km - 4:08(4:08/km) 169/181bpm 63cal 14.5/15.72kmph 7) 0.49km - 1:50(3:46/km) 174/183bpm 28cal 15.91/15.99kmph Add a comment	0.9mi, 7:44 Running - Warm Up Split Summary === 1) 1km - 5:33(5:33/km) 133/140bpm 58cal 10.8/12.23kmph 2) 0.42km - 2:10(5:11/km) 129/145bpm 22cal 11.57/12.97kmph Add a comment 3.1mi, 17:48 Running - Race Split Summary === 1) 1km - 3:34(3:34/km) 166/178bpm 52cal 16.83/19.21kmph 2) 1km - 3:21(3:21/km) 177/180bpm 54cal 17.9/19.89kmph 3) 1km - 3:39(3:39/km) 179/187bpm 60cal 16.43/17.2kmph 4) 1km - 3:39(3:39/km) 181/186bpm 60cal 16.44/17.74kmph 5) 1km - 3:35(3:35/km) 182/190bpm 60cal 16.74/19.82kmph Add a comment	6.2mi, 51:49 Running - Easy Split Summary === 1) 1km - 5:04(5:04/km) 139/152bpm 64cal 11.83/14.44kmph 2) 1km - 5:04(5:04/km) 145/154bpm 68cal 11.84/12.56kmph 3) 1km - 5:03(5:03/km) 147/157bpm 69cal 11.9/12.5kmph 4) 1km - 5:03(5:03/km) 144/152bpm 66cal 11.9/12.39kmph 5) 1km - 4:55(4:55/km) 144/153bpm 63cal 12.19/12.46kmph 6) 1km - 5:11(5:11/km) 143/157bpm 65cal 11.58/12.33kmph 7) 1km - 5:24(5:24/km) 141/157bpm 64cal 11.12/11.86kmph 8) 1km - 5:29(5:29/km) 141/147bpm 64cal 10.96/11.66kmph 9) 1km - 5:25(5:25/km) 137/146bpm 56cal 11.07/11.76kmph 10) 1km - 5:10(5:10/km) 143/153bpm 62cal 11.61/12.5kmph 11) 0.01km - 2(4:19/km) 150/150bpm 13.89/12.29kmph Add a comment 4.2mi, 30:06 Running - Hill Work Split Summary === 1) 1km - 4:42(4:42/km) 146/159bpm 63cal 12.79/14.44kmph 2) 1km - 4:26(4:26/km) 159/168bpm 66cal 13.51/14.24kmph 3) 1km - 4:13(4:13/km) 155/171bpm 60cal 14.23/15.22kmph 4) 1km - 4:29(4:29/km) 160/171bpm 66cal 13.38/15.38kmph 5) 1km - 4:36(4:36/km) 160/169bpm 68cal 13.02/14.14kmph 6) 1km - 4:41(4:41/km) 163/170bpm 70cal 12.82/14.91kmph 7) 0.7km - 2:58(4:13/km) 161/167bpm 44cal 14.22/15.22kmph Add a comment
Fri 27th Jul Jul 27	Sat 28th Jul Jul 28	Sun 29th Jul Jul 29	Mon 30th Jul Jul 30	Tue 31st Jul Jul 31	Wed 1st Aug Aug 1	Thu 2nd Aug Aug 2
3.1mi, 19:20 Running - Race Split Summary === 1) 1km - 3:44(3:44/km) 162/175bpm 53cal 16.06/21.23kmph 2) 1km - 3:40(3:40/km) 172/177bpm 57cal 16.38/17.94kmph 3) 1km - 4:00(4:00/km) 172/176bpm 62cal 15/16.02kmph 4) 1km - 4:06(4:06/km) 168/176bpm 63cal 14.66/15.99kmph 5) 0.95km - 3:50(4:03/km) 166/175bpm 58cal 14.84/16.46kmph Add a comment 1mi, 8:26 Running - Warm Up Split Summary === 1) 1km - 5:16(5:16/km) 140/151bpm 66cal 11.4/13.3kmph 2) 0.56km - 3:10(5:41/km) 135/145bpm 37cal 10.57/12.12kmph Add a comment 2.8mi, 24:14 Running - Commute Split Summary === 1) 1km - 5:36(5:36/km) 132/147bpm 64cal 10.7/12.53kmph 2) 1km - 5:16(5:16/km) 143/150bpm 69cal 11.41/12.53kmph 3) 1km - 5:07(5:07/km) 140/149bpm 64cal 11.71/12.97kmph 4) 1km - 5:18(5:18/km) 138/150bpm 63cal 11.3/11.92kmph 5) 0.5km - 2:57(5:52/km) 133/149bpm 31cal 10.23/10.78kmph Add a comment	2.2mi, 18:25 Running - Warm Down Split Summary === 1) 1km - 5:02(5:02/km) 136/155bpm 60cal 11.91/13.17kmph 2) 1km - 5:07(5:07/km) 135/143bpm 61cal 11.73/13.23kmph 3) 1km - 5:19(5:19/km) 134/149bpm 61cal 11.29/12.66kmph 4) 0.54km - 2:57(5:29/km) 143/156bpm 37cal 10.94/12.26kmph Add a comment 3.1mi, 19:10 Running - Race Split Summary === 1) 1km - 3:51(3:51/km) 153/167bpm 53cal 15.58/18.91kmph 2) 1km - 3:50(3:50/km) 166/177bpm 58cal 15.69/16.09kmph 3) 1km - 4:01(4:01/km) 169/175bpm 62cal 14.93/15.58kmph 4) 1km - 3:46(3:46/km) 167/175bpm 57cal 15.92/17.13kmph 5) 0.98km - 3:43(3:47/km) 176/183bpm 60cal 15.89/17.43kmph Add a comment 2.6mi, 20:23 Running - Warm Up Split Summary === 1) 1km - 4:48(4:48/km) 118/161bpm 43cal 12.49/14.21kmph 2) 1km - 4:48(4:48/km) 143/152bpm 62cal 12.5/13.94kmph 3) 1km - 4:50(4:50/km) 139/147bpm 59cal 12.42/13.44kmph 4) 1km - 4:53(4:53/km) 136/147bpm 56cal 12.29/13.2kmph 5) 0.21km - 1:04(5:02/km) 138/144bpm 12cal 11.94/13.27kmph Add a comment	10.4mi, 1:31:50 Running - Long Run Split Summary === 1) 1km - 5:59(5:59/km) 129/183bpm 62cal 10.03/12.73kmph 2) 1km - 5:26(5:26/km) 137/176bpm 60cal 11.05/11.86kmph 3) 1km - 5:09(5:09/km) 128/138bpm 50cal 11.64/12.46kmph 4) 1km - 5:35(5:35/km) 130/144bpm 55cal 10.76/11.89kmph 5) 1km - 5:23(5:23/km) 129/158bpm 49cal 11.13/12.83kmph 6) 1km - 5:25(5:25/km) 135/161bpm 55cal 11.09/11.99kmph 7) 1km - 5:58(5:58/km) 124/163bpm 47cal 10.06/11.86kmph 8) 1km - 5:58(5:58/km) 134/160bpm 55cal 10.06/11.25kmph 9) 1km - 5:37(5:37/km) 135/159bpm 53cal 10.7/11.32kmph 10) 1km - 5:13(5:13/km) 137/151bpm 51cal 11.5/12.6kmph 11) 1km - 5:26(5:26/km) 131/146bpm 42cal 11.05/12.02kmph 12) 1km - 5:26(5:26/km) 127/138bpm 36cal 11.04/12.29kmph 13) 1km - 5:24(5:24/km) 132/165bpm 42cal 11.12/12.29kmph 14) 1km - 5:13(5:13/km) 137/163bpm 48cal 11.51/12.26kmph 15) 1km - 5:19(5:19/km) 135/159bpm 44cal 11.28/13.07kmph 16) 1km - 5:19(5:19/km) 130/150bpm 36cal 11.28/11.89kmph 17) 0.7km - 4:01(5:46/km) 129/150bpm 27cal 10.41/11.29kmph Add a comment	9.4mi, 1:08:03 Running - Long Run Split Summary === 1) 1km - 4:39(4:39/km) 148/166bpm 61cal 12.91/14.11kmph 2) 1km - 4:26(4:26/km) 159/169bpm 64cal 13.52/15.08kmph 3) 1km - 4:49(4:49/km) 146/160bpm 62cal 12.47/14.85kmph 4) 1km - 4:26(4:26/km) 156/170bpm 62cal 13.56/16.93kmph 5) 1km - 3:51(3:51/km) 160/169bpm 55cal 15.57/16.06kmph 6) 1km - 4:11(4:11/km) 166/173bpm 62cal 14.32/15.89kmph 7) 1km - 4:47(4:47/km) 160/174bpm 67cal 12.54/16.19kmph 8) 1km - 4:42(4:42/km) 159/167bpm 67cal 12.79/15.02kmph 9) 1km - 4:42(4:42/km) 155/166bpm 64cal 12.75/15.08kmph 10) 1km - 4:33(4:33/km) 153/171bpm 58cal 13.17/15.42kmph 11) 1km - 4:35(4:35/km) 154/167bpm 61cal 13.09/14.68kmph 12) 1km - 4:32(4:32/km) 159/169bpm 63cal 13.23/14.24kmph 13) 1km - 4:32(4:32/km) 145/169bpm 53cal 13.24/14.61kmph 14) 1km - 4:27(4:27/km) 151/165bpm 56cal 13.48/14.24kmph 15) 1km - 4:30(4:30/km) 154/162bpm 60cal 13.31/14.04kmph 16) 0.07km - 20(4:28/km) 160/164bpm 4cal 13.42/13.84kmph Add a comment	0.1mi, 2:44 Swimming - Pool Split Summary === 1) 0.1km - 2:44(27:15/km) 20cal 36/rpm 2.2/2.53kmph Add a comment 10.9mi, 29:00 Cycling - wattbike Split Summary === 1) 8.05km - 12:54(1:36/km) 149/164bpm 158cal 90/101rpm 204/329W 37.42/45.08kmph 2) 8.05km - 13:41(1:42/km) 156/172bpm 143cal 90/103rpm 175/365W 35.31/46.72kmph 3) 1.4km - 2:25(1:44/km) 159/163bpm 24cal 93/100rpm 166/216W 34.68/39.74kmph Add a comment 4mi, 26:09 Running - Tempo Split Summary === 1) 1km - 4:24(4:24/km) 115/161bpm 38cal 13.63/15.42kmph 2) 1km - 4:13(4:13/km) 147/157bpm 57cal 14.21/15.12kmph 3) 1km - 4:00(4:00/km) 155/166bpm 56cal 15/16.39kmph 4) 1km - 3:44(3:44/km) 165/172bpm 55cal 16.11/17.4kmph 5) 1km - 3:56(3:56/km) 164/174bpm 59cal 15.24/16.59kmph 6) 1km - 4:14(4:14/km) 158/164bpm 60cal 14.19/15.65kmph 7) 0.41km - 1:37(4:00/km) 160/165bpm 23cal 15.03/15.99kmph Add a comment	0.6mi, 5:04 Running - Warm Down Split Summary === 1) 0.93km - 5:04(5:28/km) 139/150bpm 63cal 10.99/13.2kmph Add a comment 2mi, 10:48 Running - Intervals Split Summary === 1) 0.81km - 2:42(3:21/km) 160/174bpm 38cal 17.9/21.16kmph 2) 0.81km - 2:42(3:19/km) 163/179bpm 39cal 18.08/22.94kmph 3) 0.81km - 2:43(3:21/km) 168/179bpm 40cal 17.93/24.45kmph Add a comment 0.6mi, 5:17 Running - Warm Up Split Summary === 1) 0.97km - 5:17(5:26/km) 127/159bpm 55cal 11.04/13.6kmph Add a comment	4.4mi, 27:37 Running - Time Trial Split Summary === 1) 1km - 3:45(3:45/km) 175/180bpm 59cal 15.97/21.4kmph 2) 1km - 3:58(3:58/km) 174/184bpm 64cal 15.11/17.97kmph 3) 1km - 3:43(3:43/km) 178/183bpm 61cal 16.14/16.89kmph 4) 1km - 3:58(3:58/km) 175/180bpm 64cal 15.15/15.89kmph 5) 1km - 4:03(4:03/km) 174/183bpm 65cal 14.84/15.42kmph 6) 1km - 4:04(4:04/km) 173/181bpm 65cal 14.77/15.38kmph 7) 1km - 3:55(3:55/km) 179/186bpm 65cal 15.3/16.93kmph 8) 0.05km - 11(3:34/km) 180/180bpm 3cal 16.85/15.12kmph Add a comment 2mi, 5:01 Cycling - wattbike Split Summary === 1) 3.28km - 5:01(1:32/km) 163/170bpm 69cal 94/111rpm 231/300W 39.23/44.04kmph Add a comment 2.3mi, 16:54 Running - Hill Work Split Summary === 1) 1km - 4:37(4:37/km) 150/165bpm 63cal 13/15.22kmph 2) 1km - 4:27(4:27/km) 163/169bpm 67cal 13.47/16.23kmph 3) 1km - 4:45(4:45/km) 162/177bpm 72cal 12.64/14.68kmph 4) 0.71km - 3:05(4:22/km) 161/177bpm 47cal 13.76/14.78kmph Add a comment
Fri 3rd Aug Aug 3	Sat 4th Aug Aug 4	Sun 5th Aug Aug 5	Mon 6th Aug Aug 6	Tue 7th Aug Aug 7	Wed 8th Aug Aug 8	Thu 9th Aug Aug 9
6.2mi, 57:27 Running - Easy Split Summary === 1) 1km - 6:08(6:08/km) 126/146bpm 62cal 9.8/12.12kmph 2) 1km - 5:38(5:38/km) 128/142bpm 59cal 10.64/12.56kmph 3) 1km - 5:58(5:58/km) 128/153bpm 60cal 10.05/12.06kmph 4) 1km - 5:43(5:43/km) 127/139bpm 54cal 10.49/11.25kmph 5) 1km - 5:12(5:12/km) 131/140bpm 53cal 11.55/13.37kmph 6) 1km - 6:11(6:11/km) 122/143bpm 50cal 9.69/13.33kmph 7) 1km - 5:32(5:32/km) 126/134bpm 46cal 10.85/11.99kmph 8) 1km - 5:27(5:27/km) 128/137bpm 49cal 11.01/12.73kmph 9) 1km - 5:32(5:32/km) 124/148bpm 45cal 10.84/12.93kmph 10) 1km - 5:53(5:53/km) 124/148bpm 48cal 10.21/12.83kmph 11) 0.04km - 13(5:47/km) 111/113bpm 1cal 10.38/10.28kmph Add a comment	0.2mi, 6:49 Swimming - Pool Split Summary === 1) 0.25km - 6:49(27:18/km) 50cal 38/rpm 2.2/2.55kmph Add a comment 3.1mi, 24:50 Running - General Split Summary === 1) 1km - 5:08(5:08/km) 149/163bpm 70cal 11.71/12.7kmph 2) 1km - 4:50(4:50/km) 149/162bpm 68cal 12.41/13.6kmph 3) 1km - 5:01(5:01/km) 141/153bpm 65cal 11.98/13.6kmph 4) 1km - 4:46(4:46/km) 139/147bpm 59cal 12.57/13.23kmph 5) 1km - 5:04(5:04/km) 140/152bpm 63cal 11.83/12.97kmph 6) 0.01km - 1(2:46/km) 136/136bpm 21.69/11.08kmph Add a comment 3.1mi, 19:12 Running - Race Split Summary === 1) 1km - 4:09(4:09/km) 117/161bpm 36cal 14.46/16.59kmph 2) 1km - 4:14(4:14/km) 162/176bpm 64cal 14.19/16.46kmph 3) 1km - 3:29(3:29/km) 172/179bpm 55cal 17.19/18.68kmph 4) 1km - 3:42(3:42/km) 174/180bpm 59cal 16.24/16.76kmph 5) 1km - 3:38(3:38/km) 178/184bpm 59cal 16.49/17.3kmph Add a comment	0.2mi, 7:20 Swimming - Pool Split Summary === 1) 0.25km - 7:20(29:21/km) 44cal 37/rpm 2.04/2.21kmph Add a comment 6.2mi, 38:37 Running - Race Split Summary === 1) 1km - 3:36(3:36/km) 163/175bpm 53cal 16.66/19.89kmph 2) 1km - 3:51(3:51/km) 173/178bpm 61cal 15.6/16.79kmph 3) 1km - 3:49(3:49/km) 173/177bpm 61cal 15.74/16.83kmph 4) 1km - 3:46(3:46/km) 173/176bpm 60cal 15.92/17.03kmph 5) 1km - 4:06(4:06/km) 173/176bpm 66cal 14.63/15.28kmph 6) 1km - 4:03(4:03/km) 171/177bpm 64cal 14.82/15.28kmph 7) 1km - 3:57(3:57/km) 172/177bpm 63cal 15.21/15.89kmph 8) 1km - 4:00(4:00/km) 177/182bpm 65cal 15.03/15.92kmph 9) 1km - 4:01(4:01/km) 178/181bpm 66cal 14.97/15.72kmph 10) 0.94km - 3:29(3:42/km) 180/186bpm 58cal 16.24/17.64kmph Add a comment 0.6mi, 4:44 Running - Warm Up Split Summary === 1) 0.97km - 4:44(4:54/km) 139/157bpm 58cal 12.27/13.03kmph Add a comment	3.1mi, 17:46 Running - Race Split Summary === 1) 1km - 3:24(3:24/km) 169/182bpm 51cal 17.67/20.22kmph 2) 1km - 3:34(3:34/km) 179/184bpm 58cal 16.83/17.47kmph 3) 1km - 3:38(3:38/km) 183/188bpm 61cal 16.51/17.74kmph 4) 1km - 3:46(3:46/km) 183/186bpm 64cal 15.92/16.56kmph 5) 0.96km - 3:24(3:31/km) 183/190bpm 57cal 17.02/24.62kmph Add a comment 1.9mi, 12:58 Running - Warm Up Split Summary === 1) 1km - 4:23(4:23/km) 149/161bpm 60cal 13.71/15.22kmph 2) 1km - 4:14(4:14/km) 159/167bpm 63cal 14.17/15.18kmph 3) 1km - 4:20(4:20/km) 159/168bpm 64cal 13.85/14.68kmph 4) 0.01km - 2(4:17/km) 158/158bpm 14.02/13.13kmph Add a comment	0.1mi, 5:27 Swimming - Pool Split Summary === 1) 0.2km - 5:27(27:15/km) 43cal 38/rpm 2.2/3.31kmph Add a comment 4mi, 26:51 Running - Tempo Split Summary === 1) 1km - 4:13(4:13/km) 138/154bpm 51cal 14.25/15.85kmph 2) 1km - 4:11(4:11/km) 148/156bpm 57cal 14.34/14.71kmph 3) 1km - 4:11(4:11/km) 149/157bpm 58cal 14.32/15.02kmph 4) 1km - 4:07(4:07/km) 152/160bpm 57cal 14.58/15.15kmph 5) 1km - 4:13(4:13/km) 154/161bpm 59cal 14.25/15.02kmph 6) 1km - 4:11(4:11/km) 154/158bpm 59cal 14.32/14.48kmph 7) 0.42km - 1:45(4:08/km) 155/160bpm 24cal 14.49/14.71kmph Add a comment	4.7mi, 31:11 Running - Track Session Split Summary === 1) 0.29km - 1:00(3:25/km) 153/169bpm 12cal 17.55/23.51kmph 2) 0.28km - 1:33(5:29/km) 151/169bpm 22cal 10.93/16.06kmph 3) 0.58km - 2:04(3:35/km) 169/177bpm 32cal 16.76/17.5kmph 4) 0.32km - 1:32(4:49/km) 159/178bpm 23cal 12.46/16.56kmph 5) 0.87km - 3:03(3:31/km) 176/184bpm 50cal 17.05/17.4kmph 6) 0.35km - 1:33(4:30/km) 165/180bpm 25cal 13.34/16.93kmph 7) 1km - 3:40(3:40/km) 174/180bpm 60cal 16.39/17.54kmph 8) 0.1km - 23(3:39/km) 174/178bpm 6cal 16.44/16.02kmph 9) 0.19km - 1:32(8:14/km) 144/173bpm 19cal 7.28/15.89kmph 10) 1km - 3:35(3:35/km) 174/184bpm 58cal 16.77/17.7kmph 11) 0.13km - 29(3:47/km) 179/185bpm 7cal 15.84/16.59kmph 12) 0.32km - 1:32(4:47/km) 162/177bpm 24cal 12.55/16.36kmph 13) 0.83km - 3:02(3:39/km) 175/181bpm 49cal 16.43/16.96kmph 14) 0.18km - 1:34(8:45/km) 147/179bpm 20cal 6.86/16.39kmph 15) 0.58km - 2:03(3:34/km) 172/185bpm 32cal 16.86/17.74kmph 16) 0.2km - 1:33(7:45/km) 152/180bpm 21cal 7.75/16.79kmph 17) 0.32km - 1:03(3:15/km) 171/185bpm 16cal 18.48/20.32kmph Add a comment 2.2mi, 12:36 Running - Intervals Split Summary === 1) 0.3km - 1:01(3:25/km) 146/169bpm 12cal 17.56/21.16kmph 2) 0.61km - 2:16(3:43/km) 146/180bpm 28cal 16.12/21kmph 3) 0.91km - 3:02(3:20/km) 171/187bpm 48cal 18.03/21.46kmph 4) 0.3km - 1:01(3:22/km) 157/177bpm 13cal 17.81/21.73kmph 5) 0.58km - 2:07(3:40/km) 169/181bpm 33cal 16.34/17.8kmph 6) 0.88km - 3:08(3:34/km) 172/182bpm 50cal 16.85/17.6kmph Add a comment 0.9mi, 6:16 Running - Warm Down Split Summary === 1) 1km - 4:18(4:18/km) 152/167bpm 61cal 13.95/14.91kmph 2) 0.44km - 1:58(4:28/km) 163/170bpm 30cal 13.44/13.77kmph Add a comment 0.9mi, 9:10 Running - Warm Up Split Summary === 1) 1km - 6:06(6:06/km) 125/180bpm 61cal 9.84/11.35kmph 2) 0.51km - 3:04(6:00/km) 121/134bpm 28cal 9.99/10.81kmph Add a comment	0.2mi, 6:56 Swimming - Pool Split Summary === 1) 0.25km - 6:56(27:45/km) 52cal 40/rpm 2.16/2.28kmph Add a comment 1.4mi, 12:32 Running - Warm Down Split Summary === 1) 1km - 5:38(5:38/km) 136/149bpm 70cal 10.65/11.32kmph 2) 1km - 5:44(5:44/km) 132/145bpm 66cal 10.46/11.66kmph 3) 0.2km - 1:10(5:43/km) 130/135bpm 12cal 10.48/10.52kmph Add a comment 0.8mi, 6:17 Running - Hill Work Split Summary === 1) 1km - 5:08(5:08/km) 169/179bpm 80cal 11.69/15.82kmph 2) 0.2km - 1:09(5:42/km) 166/172bpm 18cal 10.53/12.87kmph Add a comment 2.7mi, 16:57 Running - Hill Work Split Summary === 1) 0.43km - 1:41(3:56/km) 148/161bpm 22cal 15.28/21.53kmph 2) 0.44km - 1:34(3:32/km) 165/174bpm 24cal 16.98/18.48kmph 3) 0.44km - 1:37(3:42/km) 171/180bpm 26cal 16.19/17.54kmph 4) 0.44km - 1:34(3:35/km) 173/178bpm 25cal 16.77/25.6kmph 5) 0.44km - 1:41(3:51/km) 171/178bpm 27cal 15.59/16.89kmph 6) 0.44km - 1:40(3:45/km) 173/183bpm 27cal 16/18.44kmph 7) 0.43km - 1:47(4:06/km) 170/177bpm 28cal 14.61/16.39kmph 8) 0.42km - 1:48(4:14/km) 168/177bpm 28cal 14.19/15.28kmph 9) 0.43km - 1:51(4:20/km) 167/173bpm 29cal 13.86/14.61kmph 10) 0.42km - 1:45(4:12/km) 168/175bpm 28cal 14.29/14.81kmph Add a comment 0.8mi, 7:00 Running - Warm Up Split Summary === 1) 1km - 5:35(5:35/km) 130/145bpm 65cal 10.76/12.7kmph 2) 0.26km - 1:25(5:21/km) 129/138bpm 15cal 11.22/11.79kmph Add a comment
Fri 10th Aug Aug 10	Sat 11th Aug Aug 11	Sun 12th Aug Aug 12	Mon 13th Aug Aug 13	Tue 14th Aug Aug 14	Wed 15th Aug Aug 15	Thu 16th Aug Aug 16
11.2mi, 1:17:15 Running - Long Run Split Summary === 1) 1km - 4:26(4:26/km) 160/192bpm 63cal 13.53/16.63kmph 2) 1km - 4:06(4:06/km) 156/167bpm 61cal 14.62/16.86kmph 3) 1km - 4:07(4:07/km) 155/169bpm 59cal 14.57/16.93kmph 4) 1km - 3:47(3:47/km) 169/177bpm 60cal 15.86/16.89kmph 5) 1km - 4:00(4:00/km) 167/180bpm 62cal 15.02/19.05kmph 6) 1km - 4:12(4:12/km) 167/176bpm 66cal 14.29/16.83kmph 7) 1km - 4:10(4:10/km) 167/180bpm 65cal 14.4/16.53kmph 8) 1km - 4:13(4:13/km) 167/174bpm 65cal 14.21/15.82kmph 9) 1km - 3:50(3:50/km) 170/179bpm 61cal 15.65/19.28kmph 10) 1km - 4:05(4:05/km) 171/178bpm 65cal 14.67/17.27kmph 11) 1km - 4:37(4:37/km) 162/174bpm 68cal 13.01/15.58kmph 12) 1km - 4:25(4:25/km) 163/175bpm 67cal 13.6/15.45kmph 13) 1km - 4:17(4:17/km) 163/169bpm 65cal 14/15.32kmph 14) 1km - 4:27(4:27/km) 159/173bpm 64cal 13.46/15.85kmph 15) 1km - 4:23(4:23/km) 159/166bpm 63cal 13.71/15.15kmph 16) 1km - 4:37(4:37/km) 153/163bpm 60cal 12.97/15.69kmph 17) 1km - 4:32(4:32/km) 156/172bpm 62cal 13.22/16.76kmph 18) 1km - 4:48(4:48/km) 155/163bpm 64cal 12.48/19.45kmph 19) 0.04km - 11(4:34/km) 163/164bpm 2cal 13.14/15.96kmph Add a comment	3.2mi, 17:07 Running - Race Split Summary === 1) 1km - 3:27(3:27/km) 163/183bpm 49cal 17.4/20.96kmph 2) 1km - 3:16(3:16/km) 182/189bpm 55cal 18.36/19.48kmph 3) 1km - 3:18(3:18/km) 186/191bpm 57cal 18.16/18.91kmph 4) 1km - 3:27(3:27/km) 187/192bpm 60cal 17.37/18.48kmph 5) 1km - 3:29(3:29/km) 186/192bpm 61cal 17.22/28.02kmph 6) 0.07km - 9(2:17/km) 192/192bpm 2cal 26.33/29.96kmph Add a comment 1.6mi, 12:47 Running - Warm Up Split Summary === 1) 1km - 4:58(4:58/km) 147/158bpm 67cal 12.1/13.07kmph 2) 1km - 4:41(4:41/km) 141/154bpm 61cal 12.79/13.74kmph 3) 0.58km - 3:08(5:23/km) 134/150bpm 35cal 11.16/12.9kmph Add a comment 3.2mi, 29:42 Running - Race Split Summary === 1) 1km - 6:59(6:59/km) 138/172bpm 80cal 8.59/11.15kmph 2) 1km - 5:59(5:59/km) 138/157bpm 70cal 10.03/12.43kmph 3) 1km - 5:09(5:09/km) 136/144bpm 57cal 11.65/13.13kmph 4) 1km - 5:44(5:44/km) 129/141bpm 53cal 10.48/12.06kmph 5) 1km - 5:25(5:25/km) 132/156bpm 53cal 11.09/12.66kmph 6) 0.08km - 27(5:14/km) 141/146bpm 5cal 11.48/12.33kmph Add a comment	0.2mi, 9:03 Swimming - Pool Split Summary === 1) 0.3km - 9:03(30:11/km) 63cal 36/rpm 1.99/2.19kmph Add a comment 9.7mi, 1:33:08 Running - Long Run Split Summary === 1) 1km - 5:19(5:19/km) 159/182bpm 76cal 11.27/14.48kmph 2) 1km - 5:14(5:14/km) 142/182bpm 63cal 11.45/14.68kmph 3) 1km - 5:39(5:39/km) 133/144bpm 57cal 10.61/11.92kmph 4) 1km - 5:32(5:32/km) 138/153bpm 59cal 10.84/11.79kmph 5) 1km - 6:25(6:25/km) 129/142bpm 55cal 9.35/11.52kmph 6) 1km - 7:47(7:47/km) 119/142bpm 55cal 7.71/10.85kmph 7) 1km - 7:12(7:12/km) 118/139bpm 48cal 8.34/10.98kmph 8) 1km - 5:44(5:44/km) 128/145bpm 50cal 10.47/12.56kmph 9) 1km - 6:01(6:01/km) 125/139bpm 45cal 9.96/11.12kmph 10) 1km - 5:50(5:50/km) 123/135bpm 42cal 10.3/12.36kmph 11) 1km - 6:09(6:09/km) 127/147bpm 47cal 9.75/10.92kmph 12) 1km - 5:52(5:52/km) 130/152bpm 50cal 10.21/12.06kmph 13) 1km - 5:59(5:59/km) 133/159bpm 54cal 10.03/11.79kmph 14) 1km - 5:32(5:32/km) 134/152bpm 51cal 10.84/13.4kmph 15) 1km - 5:37(5:37/km) 138/152bpm 54cal 10.69/11.25kmph 16) 0.56km - 3:15(5:49/km) 132/153bpm 24cal 10.31/11.32kmph Add a comment	0.2mi, 7:19 Swimming - Pool Split Summary === 1) 0.25km - 7:19(29:15/km) 40cal 38/rpm 2.05/2.46kmph Add a comment 3.1mi, 17:39 Running - Race Split Summary === 1) 1km - 3:35(3:35/km) 162/174bpm 51cal 16.78/17.2kmph 2) 1km - 3:32(3:32/km) 174/182bpm 55cal 16.96/18.78kmph 3) 1km - 3:27(3:27/km) 179/185bpm 56cal 17.36/18.14kmph 4) 1km - 3:35(3:35/km) 181/186bpm 58cal 16.71/17.16kmph 5) 1km - 3:29(3:30/km) 182/188bpm 57cal 17.14/17.6kmph Add a comment 2mi, 15:41 Running - Warm Up Split Summary === 1) 1km - 5:01(5:01/km) 137/149bpm 59cal 11.97/12.46kmph 2) 1km - 4:43(4:43/km) 139/147bpm 57cal 12.73/13.13kmph 3) 1km - 4:51(4:51/km) 138/143bpm 57cal 12.35/13.64kmph 4) 0.21km - 1:06(5:07/km) 134/139bpm 12cal 11.71/11.59kmph Add a comment	0.1mi, 5:34 Swimming - Pool Split Summary === 1) 0.2km - 5:34(27:49/km) 42cal 37/rpm 2.16/2.52kmph Add a comment 4mi, 26:09 Running - Tempo Split Summary === 1) 1km - 4:20(4:20/km) 128/150bpm 46cal 13.86/15.08kmph 2) 1km - 4:17(4:17/km) 144/153bpm 56cal 14/15.02kmph 3) 1km - 4:04(4:04/km) 155/163bpm 58cal 14.73/15.62kmph 4) 1km - 4:07(4:07/km) 154/162bpm 58cal 14.55/15.32kmph 5) 1km - 3:59(3:59/km) 160/179bpm 58cal 15.09/21.33kmph 6) 1km - 3:43(3:43/km) 176/182bpm 59cal 16.15/17.74kmph 7) 0.45km - 1:39(3:41/km) 176/180bpm 26cal 16.26/16.59kmph Add a comment	0.2mi, 1:16 Running - Warm Down Split Summary === 1) 0.26km - 1:16(4:50/km) 154/168bpm 13cal 12.39/12.77kmph Add a comment 1.6mi, 9:09 Running - Intervals Split Summary === 1) 1km - 3:39(3:39/km) 169/180bpm 56cal 16.41/17.94kmph 2) 1km - 3:41(3:41/km) 176/182bpm 59cal 16.28/17.37kmph 3) 0.49km - 1:49(3:40/km) 178/182bpm 29cal 16.34/16.09kmph Add a comment 1.5mi, 8:53 Running - Intervals Split Summary === 1) 1km - 3:33(3:33/km) 154/172bpm 47cal 16.93/20.35kmph 2) 1km - 3:38(3:38/km) 173/180bpm 57cal 16.54/18.31kmph 3) 0.46km - 1:43(3:43/km) 172/180bpm 27cal 16.11/16.66kmph Add a comment 1.5mi, 13:43 Running - Easy Split Summary === 1) 1km - 5:05(5:05/km) 128/144bpm 54cal 11.81/14.24kmph 2) 1km - 5:43(5:43/km) 125/148bpm 56cal 10.48/11.82kmph 3) 0.48km - 2:55(6:08/km) 123/144bpm 26cal 9.8/10.88kmph Add a comment 0.2mi, 1:27 Running - Warm Up Split Summary === 1) 0.26km - 1:27(5:39/km) 119/141bpm 12cal 10.63/13.23kmph Add a comment	-

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