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wshippin MS

About

Race Times

All Races

Mileage

Training

UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
590
Miles
13416
Miles
49
Miles
753
WAVA
77.39%
Mile
4:52
3000m
10:09
5000m
16:48
5k
17:01
5M
28:24
10k
35:03
10M
1:00:47
Half
1:19:09
20M
2:14:59
Mara
3:02:10

About Me

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

Race Standard

Marlin (74)

Planned Races

20 Oct 18	Great South Run 5k
21 Oct 18	Great South Run
26 Oct 18	Serpentine Last Friday of the Month 5k
28 Oct 18	Frankfurt Marathon
04 Nov 18	Mornington Chasers Regent's Park 10K
02 Dec 18	Mornington Chasers Regent's Park 10K
23 Dec 18	Portsmouth Coastal Waterside Marathon
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	22					5:05	4:52	5:03	5:20	5:14	4:59
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	303	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	91	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	43	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	1:19:48
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	London Marathon26.2mi	3:02:10	6:57	68.57	17				3:27:17	3:03:37	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	210	224	138	0	0	1837
2018	3	2	0	2	14	0	17	2	3	0	0	0	43
2018	0.6	0.4	0.2	0	0	0	1	1.4	0.6	0.2	0	0	4.3
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

Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23	Mon 24th Sep Sep 24	Tue 25th Sep Sep 25	Wed 26th Sep Sep 26	Thu 27th Sep Sep 27	Fri 28th Sep Sep 28
0.1mi, 6:06 Swimming - Pool Split Summary === 1) 0.2km - 6:06(30:32/km) 44cal 37/rpm 1.97/2.28kmph Add a comment 0.9mi, 8:03 Running - Warm Down Split Summary === 1) 1km - 5:41(5:41/km) 138/149bpm 68cal 10.56/11.59kmph 2) 0.4km - 2:22(5:53/km) 137/152bpm 28cal 10.21/11.46kmph Add a comment 3.1mi, 18:49 Running - Race Split Summary === 1) 1km - 3:58(3:58/km) 98/114bpm 22cal 15.14/16.86kmph 2) 1km - 3:54(3:54/km) 167/177bpm 57cal 15.36/17.16kmph 3) 1km - 3:49(3:49/km) 177/183bpm 60cal 15.71/19.14kmph 4) 1km - 3:33(3:33/km) 176/184bpm 56cal 16.88/19.85kmph 5) 0.92km - 3:34(3:52/km) 180/186bpm 57cal 15.55/18.88kmph Add a comment 0.4mi, 2:59 Running - Warm Up Split Summary === 1) 0.6km - 2:59(4:56/km) 129/158bpm 30cal 12.16/13.47kmph Add a comment 0.2mi, 1:58 Running - Warm Up Split Summary === 1) 0.31km - 1:58(6:24/km) 118/134bpm 17cal 9.37/16.26kmph Add a comment	0.1mi, 6:22 Swimming - Pool Split Summary === 1) 0.2km - 6:22(31:52/km) 33cal 37/rpm 1.88/2.03kmph Add a comment 13.1mi, 1:19:52 Running - Race Split Summary === 1) 1km - 3:39(3:39/km) 158/169bpm 50cal 16.44/17.57kmph 2) 1km - 3:38(3:38/km) 170/176bpm 55cal 16.48/17.5kmph 3) 1km - 3:46(3:46/km) 172/178bpm 57cal 15.91/17.06kmph 4) 1km - 3:39(3:39/km) 171/177bpm 55cal 16.47/16.66kmph 5) 1km - 3:45(3:45/km) 169/172bpm 55cal 16.02/16.63kmph 6) 1km - 3:48(3:48/km) 168/176bpm 56cal 15.82/16.39kmph 7) 1km - 3:45(3:45/km) 168/174bpm 55cal 15.97/16.23kmph 8) 1km - 3:40(3:40/km) 169/175bpm 55cal 16.36/16.76kmph 9) 1km - 3:45(3:45/km) 167/172bpm 56cal 15.99/16.56kmph 10) 1km - 3:47(3:47/km) 167/175bpm 56cal 15.89/16.26kmph 11) 1km - 3:40(3:40/km) 168/174bpm 55cal 16.33/16.49kmph 12) 1km - 3:41(3:41/km) 169/176bpm 55cal 16.33/17.03kmph 13) 1km - 3:38(3:38/km) 172/179bpm 56cal 16.48/17.43kmph 14) 1km - 3:45(3:45/km) 171/175bpm 56cal 15.97/16.26kmph 15) 1km - 3:59(3:59/km) 172/177bpm 60cal 15.04/16.16kmph 16) 1km - 4:00(4:00/km) 171/177bpm 60cal 15/16.49kmph 17) 1km - 3:59(3:59/km) 170/174bpm 60cal 15.04/16.19kmph 18) 1km - 3:54(3:54/km) 170/176bpm 58cal 15.36/16.79kmph 19) 1km - 3:50(3:50/km) 167/173bpm 56cal 15.63/17.97kmph 20) 1km - 4:01(4:01/km) 169/173bpm 59cal 14.93/15.99kmph 21) 1km - 4:01(4:01/km) 165/178bpm 57cal 14.96/19.35kmph 22) 0.07km - 11(2:35/km) 182/184bpm 2cal 23.3/21.77kmph Add a comment 1.1mi, 10:27 Running - Warm Up Split Summary === 1) 1km - 5:26(5:26/km) 131/146bpm 57cal 11.05/15.28kmph 2) 0.83km - 5:01(6:05/km) 146/156bpm 62cal 9.87/12.12kmph Add a comment	5.7mi, 48:44 Running - Easy Split Summary === 1) 1km - 4:20(4:20/km) 137/158bpm 51cal 13.86/13.98kmph 2) 1km - 4:26(4:26/km) 142/159bpm 56cal 13.52/15.62kmph 3) 1km - 4:51(4:51/km) 131/147bpm 52cal 12.37/14.95kmph 4) 1km - 4:51(4:51/km) 136/144bpm 55cal 12.39/13.54kmph 5) 1km - 4:46(4:46/km) 140/147bpm 57cal 12.59/13.33kmph 6) 1km - 5:17(5:17/km) 136/147bpm 58cal 11.36/13.84kmph 7) 1km - 6:11(6:11/km) 121/139bpm 48cal 9.71/13.33kmph 8) 1km - 6:41(6:41/km) 117/129bpm 47cal 8.97/10.38kmph 9) 1km - 6:30(6:30/km) 111/120bpm 39cal 9.22/10.28kmph 10) 0.15km - 51(5:38/km) 113/119bpm 4cal 10.65/10.55kmph Add a comment	4.2mi, 38:12 Running - Steady-State Split Summary === 1) 1km - 5:16(5:16/km) 146/185bpm 63cal 11.39/14.21kmph 2) 1km - 5:25(5:25/km) 139/182bpm 58cal 11.09/12.9kmph 3) 1km - 5:06(5:06/km) 133/151bpm 51cal 11.76/12.8kmph 4) 1km - 5:34(5:34/km) 125/142bpm 44cal 10.79/11.39kmph 5) 1km - 6:40(6:40/km) 116/143bpm 46cal 9.01/11.42kmph 6) 1km - 5:57(5:57/km) 108/127bpm 37cal 10.09/11.02kmph 7) 0.81km - 4:16(5:17/km) 120/132bpm 29cal 11.34/11.82kmph Add a comment	0.5mi, 4:50 Running - Warm Down Split Summary === 1) 0.86km - 4:50(5:37/km) 134/149bpm 57cal 10.68/11.86kmph Add a comment 1mi, 5:43 Running - Intervals Split Summary === 1) 1km - 3:34(3:34/km) 167/181bpm 52cal 16.83/21.06kmph 2) 0.62km - 2:09(3:27/km) 180/181bpm 35cal 17.35/18.58kmph Add a comment 1mi, 5:42 Running - Intervals Split Summary === 1) 1km - 3:31(3:31/km) 160/175bpm 50cal 17.03/19.72kmph 2) 0.62km - 2:11(3:33/km) 174/177bpm 34cal 16.94/19.31kmph Add a comment 0.6mi, 5:51 Running - Warm Up Split Summary === 1) 0.94km - 5:51(6:12/km) 150/178bpm 73cal 9.67/11.12kmph Add a comment	3.7mi, 31:50 Running - Commute Split Summary === 1) 1km - 5:05(5:05/km) 128/143bpm 54cal 11.81/12.97kmph 2) 1km - 5:30(5:30/km) 133/149bpm 62cal 10.9/12.66kmph 3) 1km - 5:04(5:04/km) 139/149bpm 62cal 11.84/12.43kmph 4) 1km - 5:15(5:15/km) 137/144bpm 61cal 11.44/11.89kmph 5) 1km - 5:14(5:14/km) 131/142bpm 53cal 11.47/12.33kmph 6) 1km - 5:41(5:41/km) 137/158bpm 63cal 10.55/11.86kmph Add a comment 3.3mi, 22:47 Running - Commute Split Summary === 1) 1km - 4:20(4:20/km) 152/166bpm 60cal 13.87/17.33kmph 2) 1km - 4:06(4:06/km) 163/175bpm 60cal 14.64/17.33kmph 3) 1km - 4:05(4:05/km) 161/168bpm 60cal 14.68/15.89kmph 4) 1km - 4:28(4:28/km) 161/167bpm 65cal 13.45/15.58kmph 5) 1km - 4:33(4:33/km) 167/174bpm 69cal 13.2/15.72kmph 6) 0.26km - 1:17(4:50/km) 158/164bpm 18cal 12.4/13.67kmph Add a comment	0.6mi, 5:15 Running - Warm Down Split Summary === 1) 0.97km - 5:15(5:24/km) 138/157bpm 63cal 11.1/14.31kmph Add a comment 6.5mi, 1:03:18 Running - Easy Split Summary === 1) 1km - 5:59(5:59/km) 141/170bpm 72cal 10.04/11.79kmph 2) 1km - 5:32(5:32/km) 138/154bpm 64cal 10.83/12.66kmph 3) 1km - 5:39(5:39/km) 128/136bpm 53cal 10.63/12.8kmph 4) 1km - 5:39(5:39/km) 133/141bpm 58cal 10.63/12.83kmph 5) 1km - 5:42(5:42/km) 140/174bpm 65cal 10.53/24.62kmph 6) 1km - 6:00(6:00/km) 132/145bpm 57cal 10/11.56kmph 7) 1km - 5:31(5:31/km) 133/145bpm 55cal 10.88/12.5kmph 8) 1km - 6:16(6:16/km) 125/139bpm 52cal 9.57/11.46kmph 9) 1km - 7:57(7:57/km) 116/136bpm 55cal 7.54/10.95kmph 10) 1km - 6:28(6:28/km) 119/131bpm 46cal 9.29/11.76kmph 11) 0.47km - 2:35(5:33/km) 123/142bpm 20cal 10.81/13.33kmph Add a comment 1.3mi, 11:58 Running - Warm Up Split Summary === 1) 1km - 5:32(5:32/km) 142/166bpm 70cal 10.83/14.14kmph 2) 1km - 6:09(6:09/km) 139/159bpm 73cal 9.77/13.64kmph 3) 0.05km - 17(6:02/km) 123/129bpm 1cal 9.93/11.29kmph Add a comment 3.1mi, 19:02 Running - Race Split Summary === 1) 1km - 3:35(3:35/km) 167/177bpm 53cal 16.78/19.25kmph 2) 1km - 3:44(3:44/km) 176/179bpm 60cal 16.08/17.84kmph 3) 1km - 3:53(3:53/km) 175/178bpm 61cal 15.47/16.63kmph 4) 1km - 4:04(4:04/km) 172/176bpm 63cal 14.73/15.99kmph 5) 0.91km - 3:46(4:08/km) 168/176bpm 58cal 14.52/15.75kmph Add a comment 0.6mi, 5:09 Running - Warm Up Split Summary === 1) 1km - 5:07(5:07/km) 145/175bpm 64cal 11.72/15.08kmph 2) 0.01km - 2(3:36/km) 143/143bpm 16.64/11.89kmph Add a comment
Sat 29th Sep Sep 29	Sun 30th Sep Sep 30	Mon 1st Oct Oct 1	Tue 2nd Oct Oct 2	Wed 3rd Oct Oct 3	Thu 4th Oct Oct 4	Fri 5th Oct Oct 5
3.2mi, 17:17 Running - Race Split Summary === 1) 1km - 3:08(3:08/km) 174/184bpm 49cal 19.1/23.11kmph 2) 1km - 3:20(3:20/km) 183/189bpm 56cal 17.97/18.78kmph 3) 1km - 3:27(3:27/km) 186/193bpm 61cal 17.41/17.7kmph 4) 1km - 3:34(3:34/km) 183/186bpm 60cal 16.84/17.2kmph 5) 1km - 3:30(3:30/km) 185/193bpm 60cal 17.15/18.85kmph 6) 0.09km - 17(3:10/km) 186/186bpm 4cal 18.95/18.04kmph Add a comment 3.1mi, 19:43 Running - Race Split Summary === 1) 1km - 4:19(4:19/km) 150/163bpm 58cal 13.88/15.62kmph 2) 1km - 4:16(4:16/km) 161/173bpm 63cal 14.07/16.56kmph 3) 1km - 3:50(3:50/km) 168/173bpm 58cal 15.65/17.7kmph 4) 1km - 3:54(3:54/km) 174/179bpm 61cal 15.39/17.4kmph 5) 0.96km - 3:23(3:32/km) 177/187bpm 54cal 16.96/18.17kmph Add a comment 0.8mi, 5:56 Running - Warm Up Split Summary === 1) 1km - 4:53(4:53/km) 96/133bpm 25cal 12.28/13.77kmph 2) 0.2km - 1:03(5:17/km) 135/142bpm 12cal 11.37/13.07kmph Add a comment	20mi, 2:56:17 Running - Long Run Split Summary === 1) 1km - 5:22(5:22/km) 123/136bpm 52cal 11.17/14.51kmph 2) 1km - 4:44(4:44/km) 128/137bpm 48cal 12.68/13.4kmph 3) 1km - 4:55(4:55/km) 142/157bpm 61cal 12.21/13.03kmph 4) 1km - 4:34(4:34/km) 147/154bpm 59cal 13.14/14.21kmph 5) 1km - 5:21(5:21/km) 148/159bpm 69cal 11.21/14.71kmph 6) 1km - 5:25(5:25/km) 151/158bpm 71cal 11.08/11.62kmph 7) 1km - 5:23(5:23/km) 153/165bpm 72cal 11.15/11.52kmph 8) 1km - 5:17(5:17/km) 156/167bpm 72cal 11.36/12.33kmph 9) 1km - 5:18(5:18/km) 156/163bpm 72cal 11.33/12.43kmph 10) 1km - 5:22(5:22/km) 159/165bpm 74cal 11.18/12.43kmph 11) 1km - 5:55(5:55/km) 163/169bpm 85cal 10.16/13.37kmph 12) 1km - 5:07(5:07/km) 161/167bpm 72cal 11.74/15.89kmph 13) 1km - 5:14(5:14/km) 156/169bpm 65cal 11.46/14.08kmph 14) 1km - 5:50(5:50/km) 155/163bpm 69cal 10.3/11.39kmph 15) 1km - 5:32(5:32/km) 154/164bpm 63cal 10.83/11.92kmph 16) 1km - 5:55(5:55/km) 154/162bpm 65cal 10.13/11.25kmph 17) 1km - 5:55(5:55/km) 150/162bpm 48cal 10.13/11.29kmph 18) 1km - 6:08(6:08/km) 156/165bpm 68cal 9.79/10.68kmph 19) 1km - 6:02(6:02/km) 153/165bpm 58cal 9.94/10.68kmph 20) 1km - 5:49(5:49/km) 154/159bpm 55cal 10.32/11.52kmph 21) 1km - 5:39(5:39/km) 162/170bpm 73cal 10.61/17.87kmph 22) 1km - 5:54(5:54/km) 152/163bpm 48cal 10.17/12.19kmph 23) 1km - 6:09(6:09/km) 166/175bpm 83cal 9.77/11.59kmph 24) 1km - 5:30(5:30/km) 165/194bpm 75cal 10.9/12.87kmph 25) 1km - 5:04(5:04/km) 138/149bpm 48cal 11.85/12.06kmph 26) 1km - 5:14(5:14/km) 142/149bpm 55cal 11.46/12.56kmph 27) 1km - 5:16(5:16/km) 146/155bpm 61cal 11.39/12.36kmph 28) 1km - 5:10(5:10/km) 151/161bpm 65cal 11.61/12.93kmph 29) 1km - 5:15(5:15/km) 152/158bpm 66cal 11.42/11.96kmph 30) 1km - 5:26(5:26/km) 149/155bpm 60cal 11.05/12.53kmph 31) 1km - 5:42(5:42/km) 153/173bpm 68cal 10.52/12.23kmph 32) 1km - 5:44(5:44/km) 162/169bpm 81cal 10.45/12.06kmph 33) 0.21km - 1:06(5:14/km) 162/165bpm 15cal 11.45/11.56kmph Add a comment	6.9mi, 56:25 Running - General Split Summary === 1) 1km - 4:37(4:37/km) 135/146bpm 53cal 12.99/16.19kmph 2) 1km - 4:35(4:35/km) 145/154bpm 60cal 13.1/14.48kmph 3) 1km - 4:42(4:42/km) 148/153bpm 62cal 12.77/16.73kmph 4) 1km - 4:28(4:28/km) 161/174bpm 65cal 13.43/14.08kmph 5) 1km - 4:03(4:03/km) 171/180bpm 62cal 14.8/16.43kmph 6) 1km - 4:29(4:29/km) 159/168bpm 62cal 13.4/15.85kmph 7) 1km - 4:47(4:47/km) 156/164bpm 65cal 12.56/13.67kmph 8) 1km - 4:57(4:57/km) 156/165bpm 66cal 12.1/14.01kmph 9) 1km - 6:40(6:40/km) 159/165bpm 90cal 9/10.21kmph 10) 1km - 6:35(6:35/km) 156/164bpm 85cal 9.1/12.43kmph 11) 1km - 5:57(5:57/km) 160/166bpm 81cal 10.08/11.08kmph 12) 0.11km - 35(5:29/km) 161/166bpm 7cal 10.95/10.71kmph Add a comment	4mi, 25:50 Running - Tempo Split Summary === 1) 1km - 4:27(4:27/km) 160/189bpm 62cal 13.5/15.35kmph 2) 1km - 4:12(4:12/km) 145/151bpm 55cal 14.28/14.95kmph 3) 1km - 4:04(4:04/km) 148/156bpm 54cal 14.73/15.55kmph 4) 1km - 3:56(3:56/km) 150/157bpm 54cal 15.23/15.92kmph 5) 1km - 3:56(3:56/km) 157/164bpm 56cal 15.25/15.92kmph 6) 1km - 3:32(3:32/km) 171/176bpm 55cal 16.98/18.51kmph 7) 0.47km - 1:42(3:37/km) 167/169bpm 26cal 16.61/17.57kmph Add a comment	0.4mi, 3:28 Running - Warm Down Split Summary === 1) 0.67km - 3:28(5:12/km) 135/144bpm 41cal 11.53/12.63kmph Add a comment 2.5mi, 16:11 Running - Intervals Split Summary === 1) 0.13km - 34(4:17/km) 125/147bpm 4cal 14/16.26kmph 2) 0.13km - 29(3:36/km) 156/163bpm 7cal 16.68/20.73kmph 3) 0.13km - 26(3:24/km) 163/165bpm 6cal 17.61/20.35kmph 4) 0.13km - 40(5:00/km) 157/165bpm 9cal 12.01/16.93kmph 5) 0.13km - 31(3:52/km) 152/160bpm 7cal 15.53/17.03kmph 6) 0.13km - 25(3:21/km) 163/168bpm 6cal 17.91/20.79kmph 7) 0.14km - 43(5:13/km) 156/168bpm 10cal 11.49/17.84kmph 8) 0.13km - 32(4:05/km) 147/154bpm 7cal 14.69/15.38kmph 9) 0.13km - 24(3:03/km) 163/174bpm 6cal 19.71/27.14kmph 10) 0.13km - 38(4:46/km) 170/175bpm 9cal 12.59/15.69kmph 11) 0.13km - 29(3:48/km) 167/173bpm 7cal 15.79/16.49kmph 12) 0.12km - 22(3:03/km) 177/184bpm 5cal 19.71/23.31kmph 13) 0.14km - 38(4:38/km) 172/181bpm 10cal 12.95/20.52kmph 14) 0.14km - 32(3:50/km) 160/164bpm 8cal 15.64/16.43kmph 15) 0.13km - 26(3:21/km) 169/173bpm 6cal 17.88/20.35kmph 16) 0.13km - 43(5:24/km) 162/173bpm 11cal 11.11/18.1kmph 17) 0.14km - 31(3:47/km) 151/156bpm 7cal 15.86/16.79kmph 18) 0.13km - 27(3:22/km) 164/169bpm 6cal 17.81/19.45kmph 19) 0.13km - 47(5:59/km) 156/168bpm 11cal 10.04/17.54kmph 20) 0.14km - 33(3:56/km) 149/155bpm 7cal 15.25/16.09kmph 21) 0.13km - 25(3:19/km) 160/171bpm 6cal 18.06/20.56kmph 22) 0.14km - 40(4:50/km) 163/172bpm 10cal 12.43/18.91kmph 23) 0.14km - 31(3:52/km) 154/159bpm 7cal 15.48/16.66kmph 24) 0.13km - 26(3:21/km) 165/171bpm 6cal 17.93/19.99kmph 25) 0.14km - 42(5:13/km) 159/170bpm 10cal 11.49/18.1kmph 26) 0.13km - 32(3:58/km) 150/154bpm 7cal 15.1/17.37kmph 27) 0.13km - 26(3:20/km) 160/168bpm 6cal 18.01/19.99kmph 28) 0.14km - 41(5:00/km) 162/169bpm 10cal 11.99/17.8kmph 29) 0.14km - 32(3:54/km) 153/158bpm 7cal 15.36/17.2kmph 30) 0.14km - 27(3:18/km) 161/170bpm 7cal 18.2/20.39kmph Add a comment 0.3mi, 2:50 Running - Warm Up Split Summary === 1) 0.54km - 2:50(5:15/km) 126/136bpm 30cal 11.43/14.64kmph Add a comment 0.9mi, 9:12 Running - Warm Down Split Summary === 1) 1km - 7:01(7:01/km) 115/124bpm 62cal 8.55/9.71kmph 2) 0.37km - 2:11(5:54/km) 120/126bpm 20cal 10.16/10.31kmph Add a comment 2.3mi, 15:02 Running - Hill Work Split Summary === 1) 1km - 3:53(3:53/km) 151/168bpm 54cal 15.45/21.2kmph 2) 1km - 4:03(4:03/km) 160/169bpm 61cal 14.82/17.77kmph 3) 1km - 4:06(4:06/km) 160/170bpm 61cal 14.64/18.78kmph 4) 0.71km - 3:00(4:15/km) 155/171bpm 43cal 14.13/16.02kmph Add a comment 1mi, 9:18 Running - Warm Up Split Summary === 1) 1km - 5:55(5:55/km) 116/177bpm 53cal 10.15/11.49kmph 2) 0.59km - 3:24(5:48/km) 118/155bpm 30cal 10.35/10.92kmph Add a comment	3.3mi, 27:27 Running - Commute Split Summary === 1) 1km - 4:47(4:47/km) 132/143bpm 56cal 12.52/13.4kmph 2) 1km - 4:59(4:59/km) 135/148bpm 60cal 12.04/13.33kmph 3) 1km - 4:49(4:49/km) 130/140bpm 53cal 12.44/13.37kmph 4) 1km - 5:26(5:26/km) 127/137bpm 54cal 11.04/12.7kmph 5) 1km - 5:26(5:26/km) 127/140bpm 54cal 11.03/12.8kmph 6) 0.34km - 1:58(5:51/km) 138/150bpm 23cal 10.25/10.55kmph Add a comment 3mi, 24:37 Running - Commute Split Summary === 1) 1km - 4:48(4:48/km) 137/153bpm 59cal 12.52/17.06kmph 2) 1km - 4:55(4:55/km) 135/149bpm 60cal 12.21/12.73kmph 3) 1km - 4:57(4:57/km) 135/142bpm 58cal 12.12/12.6kmph 4) 1km - 5:16(5:16/km) 132/139bpm 58cal 11.4/12.63kmph 5) 0.85km - 4:42(5:32/km) 138/149bpm 57cal 10.84/11.49kmph Add a comment	5.3mi, 55:15 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 135/169bpm 63cal 10.66/11.66kmph 2) 1km - 5:58(5:58/km) 117/145bpm 50cal 10.06/11.32kmph 3) 1km - 5:35(5:35/km) 118/138bpm 47cal 10.75/13.94kmph 4) 1km - 5:58(5:58/km) 121/140bpm 51cal 10.05/14.38kmph 5) 1km - 7:03(7:03/km) 111/130bpm 54cal 8.52/14.95kmph 6) 1km - 6:26(6:26/km) 112/142bpm 44cal 9.33/13.77kmph 7) 1km - 7:05(7:05/km) 106/119bpm 48cal 8.47/9.74kmph 8) 1km - 7:42(7:42/km) 107/131bpm 48cal 7.78/12.09kmph 9) 0.58km - 3:51(6:41/km) 107/124bpm 23cal 8.98/10.75kmph Add a comment
Sat 6th Oct Oct 6	Sun 7th Oct Oct 7	Mon 8th Oct Oct 8	Tue 9th Oct Oct 9	Wed 10th Oct Oct 10	Thu 11th Oct Oct 11	Fri 12th Oct Oct 12
3.1mi, 18:42 Running - Race Split Summary === 1) 1km - 4:09(4:09/km) 154/165bpm 60cal 14.47/18.61kmph 2) 1km - 3:40(3:40/km) 172/183bpm 60cal 16.34/19.85kmph 3) 1km - 3:44(3:44/km) 176/183bpm 61cal 16.09/16.93kmph 4) 1km - 4:00(4:00/km) 172/177bpm 64cal 14.99/15.45kmph 5) 0.94km - 3:09(3:20/km) 182/187bpm 54cal 17.97/18.75kmph Add a comment 0.7mi, 5:26 Running - Warm Up Split Summary === 1) 1km - 5:07(5:07/km) 129/161bpm 65cal 11.72/14.18kmph 2) 0.06km - 19(5:05/km) 135/136bpm 3cal 11.79/11.72kmph Add a comment	8.6mi, 1:50:09 Running - General Split Summary === 1) 1km - 5:37(5:37/km) 143/159bpm 73cal 10.67/13.81kmph 2) 1km - 8:55(8:55/km) 130/154bpm 95cal 6.73/15.05kmph 3) 1km - 6:31(6:31/km) 140/162bpm 79cal 9.2/15.58kmph 4) 1km - 8:04(8:04/km) 132/156bpm 79cal 7.44/13.07kmph 5) 1km - 6:40(6:40/km) 143/169bpm 80cal 9.01/14.04kmph 6) 1km - 8:33(8:33/km) 127/163bpm 71cal 7.02/14.38kmph 7) 1km - 9:31(9:31/km) 121/162bpm 67cal 6.3/13.47kmph 8) 1km - 8:33(8:33/km) 130/163bpm 69cal 7.02/15.12kmph 9) 1km - 6:38(6:38/km) 146/167bpm 80cal 9.04/14.51kmph 10) 1km - 7:39(7:39/km) 130/169bpm 63cal 7.84/13.84kmph 11) 1km - 8:13(8:13/km) 130/166bpm 68cal 7.3/15.69kmph 12) 1km - 6:48(6:48/km) 140/173bpm 71cal 8.81/17.64kmph 13) 1km - 9:46(9:46/km) 131/174bpm 80cal 6.15/12.53kmph 14) 0.76km - 8:39(11:19/km) 117/150bpm 48cal 5.3/11.72kmph Add a comment 3mi, 27:52 Running - General Split Summary === 1) 1km - 6:04(6:04/km) 150/160bpm 84cal 9.9/13.37kmph 2) 1km - 5:38(5:38/km) 151/161bpm 79cal 10.65/11.96kmph 3) 1km - 5:18(5:18/km) 160/167bpm 79cal 11.32/13kmph 4) 1km - 5:49(5:49/km) 162/169bpm 87cal 10.31/12.06kmph 5) 0.83km - 5:03(6:05/km) 162/170bpm 75cal 9.86/12.7kmph Add a comment 0.6mi, 4:14 Running - General Split Summary === 1) 0.88km - 4:14(4:48/km) 143/152bpm 55cal 12.5/13.3kmph Add a comment 0.6mi, 4:42 Running - General Split Summary === 1) 0.93km - 4:42(5:02/km) 143/159bpm 61cal 11.92/13kmph Add a comment 0.9mi, 7:38 Running - Warm Down Split Summary === 1) 1km - 4:57(4:57/km) 157/165bpm 72cal 12.11/13.03kmph 2) 0.52km - 2:40(5:10/km) 153/160bpm 38cal 11.62/14.18kmph Add a comment 6.1mi, 37:11 Running - Race Split Summary === 1) 1km - 3:41(3:41/km) 163/180bpm 54cal 16.3/20.25kmph 2) 1km - 3:48(3:48/km) 179/185bpm 63cal 15.82/17.64kmph 3) 1km - 3:46(3:46/km) 180/188bpm 63cal 15.9/17.1kmph 4) 1km - 3:42(3:42/km) 181/186bpm 62cal 16.23/17.67kmph 5) 1km - 3:54(3:54/km) 180/186bpm 66cal 15.36/17.03kmph 6) 1km - 3:53(3:53/km) 178/184bpm 64cal 15.44/16.69kmph 7) 1km - 3:43(3:43/km) 178/185bpm 62cal 16.12/17.97kmph 8) 1km - 4:01(4:01/km) 176/180bpm 65cal 14.97/16.39kmph 9) 1km - 4:04(4:04/km) 174/181bpm 66cal 14.75/16.16kmph 10) 0.74km - 2:39(3:35/km) 180/188bpm 45cal 16.72/17.5kmph Add a comment 0.6mi, 5:22 Running - Warm Up Split Summary === 1) 1km - 5:19(5:19/km) 152/189bpm 73cal 11.29/15.92kmph 2) 0.01km - 3(5:02/km) 146/146bpm 11.91/11.02kmph Add a comment	5.9mi, 44:49 Running - General Split Summary === 1) 1km - 4:22(4:22/km) 140/178bpm 51cal 13.74/16.02kmph 2) 1km - 4:08(4:08/km) 144/158bpm 53cal 14.54/16.23kmph 3) 1km - 4:50(4:50/km) 134/149bpm 54cal 12.4/14.61kmph 4) 1km - 4:36(4:36/km) 139/146bpm 56cal 13.02/13.57kmph 5) 1km - 4:42(4:42/km) 140/151bpm 56cal 12.76/13.2kmph 6) 1km - 4:19(4:19/km) 143/156bpm 54cal 13.89/14.51kmph 7) 1km - 5:04(5:04/km) 138/160bpm 57cal 11.84/15.69kmph 8) 1km - 5:01(5:01/km) 139/165bpm 54cal 11.98/16.53kmph 9) 1km - 5:30(5:30/km) 128/141bpm 43cal 10.89/12.97kmph 10) 0.41km - 2:16(5:29/km) 125/131bpm 15cal 10.95/11.15kmph Add a comment	2.2mi, 16:55 Running - General Split Summary === 1) 1km - 4:29(4:29/km) 144/165bpm 59cal 13.37/16.39kmph 2) 1km - 4:44(4:44/km) 144/167bpm 65cal 12.68/16.63kmph 3) 1km - 5:03(5:03/km) 137/146bpm 63cal 11.88/13.54kmph 4) 0.55km - 2:38(4:47/km) 143/148bpm 35cal 12.55/13.47kmph Add a comment 5mi, 32:25 Running - Tempo Split Summary === 1) 1km - 4:28(4:28/km) 133/152bpm 53cal 13.45/15.65kmph 2) 1km - 4:05(4:05/km) 152/160bpm 59cal 14.72/15.18kmph 3) 1km - 4:02(4:02/km) 152/157bpm 59cal 14.9/15.85kmph 4) 1km - 3:56(3:56/km) 155/160bpm 58cal 15.25/15.62kmph 5) 1km - 4:04(4:04/km) 153/160bpm 59cal 14.75/15.65kmph 6) 1km - 4:00(4:00/km) 156/159bpm 59cal 14.98/15.85kmph 7) 1km - 4:06(4:06/km) 155/159bpm 60cal 14.64/15.22kmph 8) 1km - 3:34(3:34/km) 167/172bpm 55cal 16.86/17.54kmph 9) 0.05km - 11(3:28/km) 170/170bpm 2cal 17.33/16.96kmph Add a comment	0.2mi, 7:38 Swimming - Pool Split Summary === 1) 0.25km - 7:38(30:30/km) 58cal 38/rpm 1.97/2.05kmph Add a comment 0.9mi, 8:25 Running - Warm Down Split Summary === 1) 1km - 5:37(5:37/km) 125/144bpm 60cal 10.69/12.26kmph 2) 0.51km - 2:49(5:32/km) 133/145bpm 33cal 10.84/11.32kmph Add a comment 1mi, 6:03 Running - Intervals Split Summary === 1) 0km - 1(29:10/km) 72/72bpm 2.06/0kmph 2) 0.28km - 1:01(3:40/km) 149/173bpm 13cal 16.38/18.61kmph 3) 0.53km - 2:01(3:46/km) 160/179bpm 29cal 15.92/20.09kmph 4) 0.86km - 3:01(3:30/km) 168/178bpm 47cal 17.16/20.09kmph Add a comment 1.1mi, 6:04 Running - Intervals Split Summary === 1) 0.29km - 1:01(3:35/km) 145/167bpm 12cal 16.78/20.09kmph 2) 0.55km - 2:01(3:40/km) 154/178bpm 28cal 16.33/19.62kmph 3) 0.88km - 3:02(3:27/km) 168/183bpm 47cal 17.36/21.46kmph Add a comment 0.9mi, 8:19 Running - Warm Up Split Summary === 1) 1km - 5:54(5:54/km) 115/131bpm 52cal 10.16/12.56kmph 2) 0.51km - 2:25(4:42/km) 142/148bpm 32cal 12.77/13.5kmph Add a comment 9.7mi, 1:20:04 Running - Hill Work Split Summary === 1) 1km - 5:20(5:20/km) 128/139bpm 60cal 11.27/12.26kmph 2) 1km - 5:13(5:13/km) 137/153bpm 65cal 11.52/12.06kmph 3) 1km - 5:17(5:17/km) 151/173bpm 75cal 11.37/12.87kmph 4) 1km - 5:20(5:20/km) 158/174bpm 80cal 11.24/14.01kmph 5) 1km - 4:42(4:42/km) 129/139bpm 45cal 12.77/13.47kmph 6) 1km - 4:35(4:35/km) 135/141bpm 51cal 13.09/13.77kmph 7) 1km - 5:14(5:14/km) 132/139bpm 54cal 11.46/13.3kmph 8) 1km - 4:42(4:42/km) 144/164bpm 60cal 12.78/13.37kmph 9) 1km - 5:04(5:04/km) 130/139bpm 46cal 11.84/13.64kmph 10) 1km - 5:05(5:05/km) 125/135bpm 40cal 11.8/13.13kmph 11) 1km - 5:10(5:10/km) 130/138bpm 45cal 11.63/11.96kmph 12) 1km - 5:29(5:29/km) 127/137bpm 46cal 10.93/12.29kmph 13) 1km - 5:18(5:18/km) 126/133bpm 40cal 11.33/11.99kmph 14) 1km - 5:11(5:11/km) 125/137bpm 38cal 11.57/12.7kmph 15) 1km - 5:24(5:24/km) 129/143bpm 47cal 11.11/12.6kmph 16) 0.59km - 3:01(5:08/km) 131/145bpm 27cal 11.69/12.93kmph Add a comment	4.4mi, 35:57 Running - General Split Summary === 1) 1km - 4:50(4:50/km) 133/152bpm 58cal 12.43/15.55kmph 2) 1km - 4:56(4:56/km) 138/153bpm 63cal 12.17/13.23kmph 3) 1km - 4:56(4:56/km) 133/150bpm 57cal 12.14/12.97kmph 4) 1km - 5:46(5:46/km) 125/137bpm 57cal 10.39/12.83kmph 5) 1km - 5:07(5:07/km) 134/156bpm 57cal 11.72/12.36kmph 6) 1km - 5:02(5:02/km) 135/146bpm 57cal 11.9/12.87kmph 7) 1km - 5:17(5:17/km) 132/151bpm 56cal 11.35/12.6kmph Add a comment	5.4mi, 56:55 Running - General Split Summary === 1) 1km - 6:42(6:42/km) 114/127bpm 58cal 8.96/10.48kmph 2) 1km - 6:21(6:21/km) 113/123bpm 52cal 9.44/10.85kmph 3) 1km - 6:45(6:45/km) 112/125bpm 53cal 8.9/11.19kmph 4) 1km - 7:01(7:01/km) 113/124bpm 55cal 8.55/10.95kmph 5) 1km - 7:21(7:21/km) 108/138bpm 52cal 8.16/11.79kmph 6) 1km - 6:40(6:40/km) 115/142bpm 53cal 9/14.48kmph 7) 1km - 6:12(6:12/km) 121/147bpm 55cal 9.67/15.18kmph 8) 1km - 5:45(5:45/km) 122/139bpm 49cal 10.44/16.06kmph 9) 0.67km - 4:08(6:11/km) 115/137bpm 30cal 9.7/11.86kmph Add a comment
Sat 13th Oct Oct 13	Sun 14th Oct Oct 14	Mon 15th Oct Oct 15	Tue 16th Oct Oct 16	Wed 17th Oct Oct 17	Thu 18th Oct Oct 18	Fri 19th Oct Oct 19
3.1mi, 18:47 Running - Race Split Summary === 1) 1km - 3:25(3:25/km) 174/182bpm 54cal 17.56/21.2kmph 2) 1km - 3:57(3:57/km) 179/184bpm 67cal 15.17/17.77kmph 3) 1km - 3:48(3:48/km) 178/182bpm 63cal 15.82/17.6kmph 4) 1km - 4:02(4:02/km) 177/182bpm 68cal 14.87/15.58kmph 5) 1.01km - 3:35(3:34/km) 180/183bpm 61cal 16.83/18.71kmph Add a comment 3.5mi, 27:43 Running - Warm Up Split Summary === 1) 1km - 4:38(4:38/km) 134/159bpm 54cal 12.95/15.15kmph 2) 1km - 4:30(4:30/km) 149/169bpm 63cal 13.35/15.85kmph 3) 1km - 4:58(4:58/km) 136/143bpm 60cal 12.09/12.33kmph 4) 1km - 5:18(5:18/km) 141/154bpm 69cal 11.34/13.1kmph 5) 1km - 5:07(5:07/km) 143/151bpm 67cal 11.71/12.77kmph 6) 0.61km - 3:13(5:15/km) 133/148bpm 35cal 11.43/12.97kmph Add a comment	13.2mi, 1:20:48 Running - Race Split Summary === 1) 1km - 3:36(3:36/km) 162/172bpm 53cal 16.67/17.16kmph 2) 1km - 3:39(3:39/km) 174/179bpm 59cal 16.43/17.3kmph 3) 1km - 3:41(3:41/km) 177/181bpm 61cal 16.3/16.73kmph 4) 1km - 3:38(3:38/km) 176/179bpm 60cal 16.52/16.89kmph 5) 1km - 3:38(3:38/km) 175/181bpm 60cal 16.49/16.79kmph 6) 1km - 3:46(3:46/km) 174/179bpm 62cal 15.95/16.19kmph 7) 1km - 3:31(3:31/km) 173/181bpm 57cal 17.09/17.97kmph 8) 1km - 3:39(3:39/km) 174/180bpm 60cal 16.43/16.66kmph 9) 1km - 3:47(3:47/km) 174/179bpm 61cal 15.87/16.33kmph 10) 1km - 3:43(3:43/km) 176/181bpm 61cal 16.15/16.69kmph 11) 1km - 3:50(3:50/km) 173/177bpm 62cal 15.67/16.16kmph 12) 1km - 3:52(3:52/km) 171/177bpm 62cal 15.54/16.53kmph 13) 1km - 3:48(3:48/km) 171/178bpm 61cal 15.82/16.53kmph 14) 1km - 3:50(3:50/km) 171/177bpm 61cal 15.64/16.26kmph 15) 1km - 3:54(3:54/km) 169/177bpm 62cal 15.39/15.55kmph 16) 1km - 4:07(4:07/km) 166/172bpm 64cal 14.55/16.16kmph 17) 1km - 3:55(3:55/km) 171/180bpm 62cal 15.34/16.29kmph 18) 1km - 3:57(3:57/km) 172/177bpm 63cal 15.2/15.75kmph 19) 1km - 3:54(3:54/km) 170/177bpm 62cal 15.36/15.62kmph 20) 1km - 3:53(3:53/km) 170/176bpm 61cal 15.44/16.43kmph 21) 1km - 4:00(4:00/km) 169/177bpm 62cal 14.97/15.65kmph 22) 0.29km - 1:11(4:04/km) 165/169bpm 17cal 14.75/15.52kmph Add a comment 0.4mi, 3:26 Running - Warm Up Split Summary === 1) 0.57km - 3:26(6:02/km) 129/137bpm 37cal 9.95/11.49kmph Add a comment 1mi, 8:50 Running - Warm Up Split Summary === 1) 1km - 5:14(5:14/km) 139/173bpm 63cal 11.47/15.72kmph 2) 0.67km - 3:36(5:20/km) 141/167bpm 46cal 11.23/13.17kmph Add a comment	6.6mi, 52:43 Running - General Split Summary === 1) 1km - 4:56(4:56/km) 129/158bpm 56cal 12.15/15.85kmph 2) 1km - 4:33(4:33/km) 140/154bpm 59cal 13.17/13.84kmph 3) 1km - 4:18(4:18/km) 140/147bpm 55cal 13.97/14.91kmph 4) 1km - 4:28(4:28/km) 143/150bpm 59cal 13.45/13.98kmph 5) 1km - 4:41(4:41/km) 145/156bpm 62cal 12.83/14.11kmph 6) 1km - 4:24(4:24/km) 148/161bpm 60cal 13.62/14.51kmph 7) 1km - 4:34(4:34/km) 148/160bpm 62cal 13.15/14.51kmph 8) 1km - 4:39(4:39/km) 144/156bpm 57cal 12.9/13.91kmph 9) 1km - 5:53(5:53/km) 125/154bpm 47cal 10.2/13.54kmph 10) 1km - 6:22(6:22/km) 120/134bpm 42cal 9.42/10.01kmph 11) 0.64km - 3:55(6:08/km) 121/130bpm 25cal 9.78/10.71kmph Add a comment	4mi, 25:54 Running - Tempo Split Summary === 1) 1km - 4:19(4:19/km) 143/158bpm 58cal 13.89/14.81kmph 2) 1km - 4:12(4:12/km) 153/163bpm 62cal 14.3/14.88kmph 3) 1km - 4:01(4:01/km) 160/166bpm 62cal 14.93/15.55kmph 4) 1km - 4:07(4:07/km) 154/165bpm 61cal 14.58/15.65kmph 5) 1km - 4:07(4:07/km) 156/162bpm 62cal 14.6/15.15kmph 6) 1km - 3:31(3:31/km) 177/184bpm 59cal 17.04/21.53kmph 7) 0.43km - 1:38(3:45/km) 177/180bpm 27cal 16.02/17.74kmph Add a comment	0.3mi, 2:22 Running - Warm Down Split Summary === 1) 0.46km - 2:22(5:11/km) 141/150bpm 30cal 11.57/12.46kmph Add a comment 3.3mi, 31:37 Running - Track Session Split Summary === 1) 1km - 5:43(5:43/km) 124/142bpm 57cal 10.49/19.95kmph 2) 1km - 5:20(5:20/km) 130/150bpm 55cal 11.26/19.21kmph 3) 1km - 6:15(6:15/km) 122/143bpm 53cal 9.6/20.29kmph 4) 1km - 5:31(5:31/km) 135/159bpm 59cal 10.88/19.85kmph 5) 1km - 5:04(5:04/km) 134/147bpm 53cal 11.84/19.85kmph 6) 0.35km - 3:44(10:44/km) 123/145bpm 27cal 5.59/22.41kmph Add a comment 9mi, 1:12:47 Running - Hill Work Split Summary === 1) 1km - 5:10(5:10/km) 139/161bpm 65cal 11.63/12.6kmph 2) 1km - 5:01(5:01/km) 144/161bpm 68cal 11.95/12.93kmph 3) 1km - 5:25(5:25/km) 150/172bpm 76cal 11.07/11.92kmph 4) 1km - 5:35(5:35/km) 155/176bpm 80cal 10.75/13.13kmph 5) 1km - 4:35(4:35/km) 137/144bpm 51cal 13.09/13.67kmph 6) 1km - 4:43(4:43/km) 139/155bpm 54cal 12.7/13.44kmph 7) 1km - 5:11(5:11/km) 141/159bpm 61cal 11.58/12.06kmph 8) 1km - 4:46(4:46/km) 138/155bpm 52cal 12.61/13.3kmph 9) 1km - 4:56(4:56/km) 136/146bpm 48cal 12.17/12.97kmph 10) 1km - 4:53(4:53/km) 139/152bpm 53cal 12.27/12.6kmph 11) 1km - 5:02(5:02/km) 140/155bpm 54cal 11.91/13.03kmph 12) 1km - 5:01(5:01/km) 141/150bpm 56cal 11.96/12.56kmph 13) 1km - 4:58(4:58/km) 136/146bpm 46cal 12.09/13.13kmph 14) 1km - 4:57(4:57/km) 142/154bpm 54cal 12.13/13.3kmph 15) 0.55km - 2:34(4:41/km) 143/152bpm 29cal 12.8/13.23kmph Add a comment	3.1mi, 25:21 Running - General Split Summary === 1) 1km - 4:58(4:58/km) 137/154bpm 60cal 12.07/16.83kmph 2) 1km - 5:01(5:01/km) 147/157bpm 68cal 11.94/12.87kmph 3) 1km - 5:06(5:06/km) 155/164bpm 73cal 11.78/12.43kmph 4) 1km - 5:01(5:01/km) 161/167bpm 75cal 11.95/12.53kmph 5) 1km - 5:12(5:12/km) 158/166bpm 75cal 11.55/12.56kmph 6) 0.01km - 3(5:16/km) 156/157bpm 11.38/10.75kmph Add a comment	-

2018	Date	Result	WAVA
Perkins Great Eastern Run	14 Oct	1:20:47	73.32%
Mornington Chasers Regent's Park 10K	7 Oct	37:07	72.91%
Pocket parkrun	29 Sep	19:42	66.00%
Biggleswade AC Open 5000	29 Sep	17:16	75.30%
Serpentine Last Friday of the Month 5k	28 Sep	19:03	68.25%
Great Bristol half marathon	23 Sep	1:19:48	74.22%
Pomphrey Hill parkrun	22 Sep	18:49	69.10%
Worcester City Half Marathon	16 Sep	1:23:40	70.79%
Great Denham parkrun	15 Sep	20:20	63.94%
Highgate Harriers Open 5000	12 Sep	16:48	77.39%
Sixfields Upton parkrun	8 Sep	17:46	73.18%
Tour Of Milton Keynes: Willen Lake '6'	7 Sep	38:12	72.96%
Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	6 Sep	14:28	57.90%
Tour Of Milton Keynes: Campbell Park 'Five'	5 Sep	25:53	72.23%
Tour of Milton Keynes: Stantonbury Track Mile	4 Sep	4:59	75.03%
Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	3 Sep	30:50	68.31%
Tour of Milton Keynes: Tattenhoe Park 11k	2 Sep	42:33	69.32%
Milton Keynes parkrun	1 Sep	22:20	58.22%
Serpentine Last Friday of the Month 5K	31 Aug	18:43	69.46%
HHH Open 10000	25 Aug		0.00%
Tooting Common parkrun	25 Aug	22:35	57.57%
Bedford parkrun	18 Aug	17:48	73.04%
Sri Chinmoy 5K Series Hasty Hare 5	13 Aug	17:38	73.73%
Milton Keynes parkrun	11 Aug	29:42	43.78%
MK5000 PB Special	11 Aug	17:07	75.96%
MK5000 - 3000 Official Split	11 Aug	10:09	72.82%
Sri Chinmoy 5K Series Flying Falcon 5	6 Aug	17:45	73.25%
Regents Park Summer 10K Series	5 Aug	38:33	70.20%
Milton Keynes parkrun	4 Aug	19:12	67.72%
Great Denham parkrun	28 Jul	19:10	67.83%
Serpentine Last Friday of the Month 5K	27 Jul	19:21	67.19%
Doug Anderson 5k	25 Jul	17:49	72.97%
Sri Chinmoy 5K Series Silver Starling 5	23 Jul	18:20	70.92%
Great Denham parkrun	21 Jul	19:17	67.42%
Beds AAA 10K	20 Jul	36:24	74.34%
Great Denham parkrun	14 Jul	20:48	62.51%
Furzton Relay	14 Jul	15:41	66.71%
Milton Keynes 10k EMGP Series race 8	10 Jul	36:38	73.87%
Great Denham parkrun	7 Jul	19:12	67.72%

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