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sheppardmk M55

About

Race Times

All Races

Mileage

Training

Redway Runners

Races
701
Miles
14402
Miles
66
WAVA
79.20%
Mile
5:36
5k
18:49
5M
31:02
10k
39:24
10M
1:05:42
Half
1:25:36
20M
2:19:27
Mara
3:21:11

About Me

Raced over various distances in the early days before concentrating on marathons in the mid-80s. Always hit the wall at 18 miles both physically and psychologically. Eventually broke 3 hours 30 minutes in my 10th marathon so promptly retired for the next 20 years. Dragged myself back out onto the streets in 2006. Although only doing just over a couple of miles a few times a week, it was a struggle to keep motivated over the years. Then I was told about parkrun and it was an instant addiction. At the start of 2010 I was probably running a maximum 30km / month; this peaked in early 2012 at 400km but now finding it difficult to reach 200km. PBs are once more out of the question but I'll struggle on regardless :-)

1980s
10 marathons in Southampton (2), Sheffield, Bolton (4), Nottingham, Southend and Bristol between 1983 and 1986. All between 3:32 and 3:50 apart from H W Stone Southend 1985 (4:02 in a heatwave) and Piccadilly British Marathon 17/08/86 (3:26:39).
3 half marathons in Sutton, Milton Keynes and Leighton Buzzard - best time 1:22
2 ten mile runs in Eastbourne - best time 1:00:18

1970s
1500m - 4:21

Race Standard

Thomson's Gazelle (71)

Current Status

Thinking of Chomps and Freddos ...

Planned Races

20 Oct 18	Milton Keynes parkrun
04 Nov 18	Fuengirola Half Marathon
15 Nov 18	RAF Henlow 10
17 Nov 18	Dirt Half Challenge
08 Dec 18	Lanzarote Half Marathon
19 Jan 19	Arizona Rock N Roll 5k
20 Jan 19	Arizona Rock N Roll Half Marathon
03 Feb 19	Southport Mad Dog 10k
17 Mar 19	Pafos -LOGICOM CYPRUS HALF MARATHON
28 Apr 19	Madrid Rock N Roll Half Marathon
25 May 19	Liverpool Rock And Roll 5K
26 May 19	Liverpool Rock 'n' Roll Half Marathon
26 May 19	Liverpool Rock And Roll 1 mile

Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users, parkrun, UTMOST, VMLM Fetchpoint 2017-Runners

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2007	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	Tour Of Milton Keynes: Stantonbury Track Mile1mi	5:36	5:36	76.36	11				5:36			6:03	6:41	6:33	6:22
1.1mi	Open University 1.1 Mile Relay1.1mi	6:15	5:41	74.65	2			6:42	6:15
3.5km	Carrera de la mujer Benalmadena3.5km	17:30	8:03	57.75	1								17:30
2.5mi	Furzton Relay2.5mi	17:47	7:07	70.12	1									17:47
5km	Northampton parkrun5km	18:49	6:03	79.02	370		20:17	19:27	18:49	19:03	19:19	20:06	20:00	20:36	21:21
3.5mi	Squeaky Bone Trail Relay3.5mi	23:24	6:41	71.00	6	26:14		23:24	25:17	23:40	29:57	25:14
6km	Tring Midsummer Fun Run6km	25:07	6:44	69.34	1		25:07
4.2mi	World Cup Run4.2mi	33:35	8:00	63.53	1								33:35
4.3mi	The Helmdon Hurler4.3mi	27:14	6:20	77.61	4			28:06	27:14		32:32	30:10
4.4mi	Redway Runners Handicap Run4.4mi	27:56	6:21	76.80	21			28:37	27:56	28:40	33:18	33:18	34:08	30:38	32:17
8km	Ampthill Trophy8km	36:50	7:25	66.88	1					36:50
5mi	Wolverton 55mi	31:02	6:12	79.20	33		35:24	32:27	31:02	31:37	33:23	33:42	38:23	35:36	41:05
6mi	Rugby 6 EMGP Series race 26mi	38:24	6:24	77.19	9			39:13	38:24	1:07:01	40:24	42:56
6.2mi	Hunter's10k (formerly Welcome Tavern 10k)6.2mi	42:04	6:47	75.23	1								42:04
10km	Silverstone 10K EMGP Series race 110km	39:24	6:20	77.91	58		43:22	40:00	39:24	40:32	41:14	42:58	42:07	45:33	45:07
10.3km	Gayton Run10.3km	43:00	6:43	74.73	1						43:00
10.6km	Royston Harvest Trail Quarter Marathon10.6km	58:42	8:57	56.53	1						58:42
7mi	Bucks AA & Beds AAA XC County Championships - Senior/Vet Men7mi	50:54	7:16	68.96	1					50:54
12km	Not the Roman IX12km	48:17	6:29	78.08	3			53:55			48:17				1:00:19
12.8km	Arthur James ShakERR12.8km	1:09:30	8:44	60.37	1										1:09:30
8mi	Greensands Ridge Relay Leg38mi	1:01:52	7:44	63.79	1			1:01:52
9mi	Greensand Ridge Relay Leg 39mi	1:03:26	7:03	71.21	1				1:03:26
9.1mi	Greensand Ridge Relay Leg 39.1mi	1:05:57	7:15	69.84	1					1:05:57
15km	Wellingborough Multi-Terrain R2 15km15km	1:00:52	6:32	77.50	3		1:14:18			1:00:52
10mi	Fred Hughes 1010mi	1:05:42	6:34	76.71	20		1:10:22	1:06:48	1:05:42	1:06:05	1:06:50	1:10:33		1:16:16	1:17:38
20km	Schools Out 20k (Moreton Morrell)20km	1:31:33	7:22	69.78	1				1:31:33
13.1mi	Barcelona Half Marathon13.1mi	1:25:36	6:32	78.89	118		1:53:27	1:28:42	1:27:11	1:25:36	1:29:29	1:33:51	1:34:53	1:38:09	1:38:16
21.1km	Berlin Half Marathon21.1km	1:38:09	7:29	67.69	1			1:38:09
14mi	Tywyn Race The Train Rotary Challenge14mi	1:57:05	8:22	63.28	1							1:57:05
15mi	Folksworth 1515mi	1:42:27	6:50	75.47	1					1:42:27
20mi	Oakley 2020mi	2:19:27	6:58	74.63	6				2:19:27	2:22:02			3:06:45	3:02:17
26.2mi	Milton Keynes Marathon26.2mi	3:21:11	7:41	69.32	5				3:21:11	3:25:24	3:47:09			4:38:25

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	217	203	130	110	124	136	178	188	198	124	0	0	1608
2017	82	80	98	91	81	79	148	200	200	220	210	205	1694
2016	195	84	67	76	68	64	85	105	86	80	63	108	1081
2015	132	126	128	126	138	134	205	219	192	210	201	204	2015
2015	0	0	0	0	0	0	0	46	0	0	0	0	46
2014	132	108	132	137	119	110	82	67	66	71	49	89	1162
2013	204	166	118	0	0	144	135	154	167	111	124	138	1461
2012	258	266	269	265	212	194	224	258	161	163	165	145	2581
2011	145	147	148	145	146	145	150	160	169	174	188	193	1910
2010	3	13	19	61	68	94	105	111	125	126	72	94	891
2010	0	0	0	0	0	0	0	0	0	10	10	0	20

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
3.1mi, 22:15 Running - Race Milton Keynes parkrun Split Summary === 1) 0.99km - 4:43(4:44/km) 80cal 2) 1km - 4:39(4:40/km) 82cal 3) 1km - 4:16(4:16/km) 78cal 4) 1km - 4:22(4:22/km) 80cal 5) 1km - 4:09(4:09/km) 75cal 6) 0.03km - 6(3:39/km) 1cal Add a comment	7mi, 1:00:00 Running - General Sunday Morning 11.3k - watch died mid-run Add a comment	2.9mi, 22:51 Running - General Monday Night 4.6k Split Summary === 1) 0.99km - 4:47(4:49/km) 83cal 2) 1km - 4:32(4:33/km) 82cal 3) 0.6km - 2:44(4:33/km) 48cal Add a comment 6mi, 57:32 Running - General Monday Morning 9.7k - using Leigh's old Garmin Add a comment	7.6mi, 1:08:44 Running - General Tuesday Morning 12.3k - used Leigh's old Garmin Add a comment	2.5mi, 23:15 Running - General Wednesday Afternoon 4.1k, first half with Leigh, using Leighs old Garmin Add a comment 6.3mi, 51:45 Running - General Wednesday Morning 10.2k - using Leigh's old Garmin Add a comment	6.4mi, 56:24 Running - General Thursday Morning 10.3k - using Leigh's old Garmin Add a comment	4.4mi, 35:47 Running - General Friday Afternoon 7.0k - using Leigh's old Garmin 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
3.1mi, 21:54 Running - Race Milton Keynes parkrun - using Leigh's old Garmin Add a comment	6.5mi, 58:15 Running - General Sunday Morning 10.4k - using Leigh's old Garmin Add a comment	3.3mi, 25:23 Running - General Monday Night 5.2k - using Leigh's old Garmin Add a comment 6.9mi, 1:05:23 Running - General Monday Morning 11.1k - using Leigh's old Garmin Add a comment	7.4mi, 1:03:04 Running - General Tuesday Morning 12.0k - using Leigh's old Garmin Add a comment	3.4mi, 27:54 Running - General Wednesday Afternoon 5.5k (with Leigh) - using Leigh's old Garmin Add a comment 4.5mi, 32:17 Running - Race Redway Runners Handicap Run 4.4 Miles - longer due to diversion around collapsed bridge - using Leigh's old Garmin Add a comment	4.2mi, 31:13 Running - General Thursday Night 6.7k - using Leigh's old Garmin Add a comment 2.5mi, 19:43 Running - General Thursday Morning 4.1k - using Leigh's old Garmin Add a comment	7.6mi, 1:03:20 Running - General Friday Morning 12.2k - using Leigh's old Garmin 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, 22:43 Running - Race Sandwell Valley parkrun - using Leigh's old Garmin Add a comment	5.3mi, 40:52 Running - Race Bucks Fire & Rescue Cross Country - using Leigh's old Garmin Add a comment	2.6mi, 19:30 Running - General Monday Afternoon 4.1k Split Summary === 1) 1km - 4:56(4:56/km) 141/162bpm 62cal 12.14/13.94kmph 2) 1km - 4:53(4:53/km) 144/148bpm 64cal 12.3/12.8kmph 3) 1km - 4:41(4:41/km) 147/150bpm 63cal 12.82/13.23kmph 4) 1km - 4:34(4:34/km) 149/154bpm 62cal 13.16/13.77kmph 5) 0.11km - 26(4:10/km) 149/151bpm 5cal 14.43/13.91kmph Add a comment 4.4mi, 34:31 Running - General Monday Morning 7.1k Split Summary === 1) 1km - 5:09(5:09/km) 120/129bpm 48cal 11.64/14.21kmph 2) 1km - 5:06(5:06/km) 132/142bpm 54cal 11.76/12.09kmph 3) 1km - 5:00(5:00/km) 142/147bpm 56cal 11.98/12.29kmph 4) 1km - 4:50(4:50/km) 143/152bpm 54cal 12.39/13.17kmph 5) 1km - 4:50(4:50/km) 146/151bpm 56cal 12.41/12.73kmph 6) 1km - 4:40(4:40/km) 145/151bpm 53cal 12.84/13.13kmph 7) 1km - 4:33(4:33/km) 149/153bpm 53cal 13.2/13.91kmph 8) 0.09km - 21(4:09/km) 149/150bpm 4cal 14.45/13.91kmph Add a comment	7.3mi, 1:03:47 Running - General Tuesday Morning 11.8k Split Summary === 1) 1km - 6:03(6:03/km) 123/131bpm 69cal 9.93/11.49kmph 2) 1km - 5:34(5:34/km) 125/135bpm 64cal 10.79/11.12kmph 3) 1km - 5:40(5:40/km) 129/139bpm 67cal 10.6/11.59kmph 4) 1km - 5:31(5:31/km) 131/137bpm 66cal 10.87/11.42kmph 5) 1km - 5:51(5:51/km) 130/139bpm 68cal 10.26/11.56kmph 6) 1km - 5:33(5:33/km) 131/164bpm 65cal 10.82/11.72kmph 7) 1km - 5:34(5:34/km) 132/140bpm 64cal 10.78/12.16kmph 8) 1km - 5:17(5:17/km) 138/162bpm 66cal 11.35/12.66kmph 9) 1km - 5:06(5:06/km) 137/146bpm 62cal 11.76/13.03kmph 10) 1km - 5:01(5:01/km) 125/136bpm 43cal 11.95/12.53kmph 11) 1km - 5:16(5:16/km) 118/128bpm 27cal 11.39/12.6kmph 12) 0.75km - 3:21(4:30/km) 123/128bpm 27cal 13.33/14.81kmph Add a comment	2.6mi, 24:30 Running - General Wednesday Afternoon 4.2k with Leigh Split Summary === 1) 1km - 6:30(6:30/km) 117/142bpm 70cal 9.24/11.62kmph 2) 1km - 6:00(6:00/km) 122/133bpm 69cal 10/11.52kmph 3) 1km - 5:58(5:58/km) 121/129bpm 66cal 10.04/11.25kmph 4) 1km - 5:21(5:21/km) 127/168bpm 62cal 11.21/13.47kmph 5) 0.16km - 41(4:09/km) 132/133bpm 8cal 14.47/14.31kmph Add a comment 6.3mi, 52:40 Running - General Wednesday Morning 10.1k Split Summary === 1) 1km - 6:02(6:02/km) 123/141bpm 69cal 9.94/11.05kmph 2) 1km - 5:33(5:33/km) 128/134bpm 67cal 10.83/11.42kmph 3) 1km - 5:28(5:28/km) 128/133bpm 65cal 10.96/11.59kmph 4) 1km - 5:05(5:05/km) 126/135bpm 58cal 11.79/12.23kmph 5) 1km - 5:10(5:10/km) 124/152bpm 54cal 11.6/12.73kmph 6) 1km - 5:07(5:07/km) 122/126bpm 52cal 11.73/12.53kmph 7) 1km - 5:00(5:00/km) 121/135bpm 46cal 12.02/12.8kmph 8) 1km - 4:57(4:57/km) 119/131bpm 43cal 12.12/12.87kmph 9) 1km - 5:03(5:03/km) 117/120bpm 38cal 11.89/12.36kmph 10) 1km - 4:52(4:52/km) 118/125bpm 37cal 12.34/12.9kmph 11) 0.09km - 24(4:32/km) 123/125bpm 4cal 13.23/13.03kmph Add a comment	6.4mi, 57:22 Running - General Thursday Morning 11.4k Split Summary === 1) 1km - 6:02(6:02/km) 130/139bpm 74cal 9.95/10.95kmph 2) 1km - 5:35(5:35/km) 140/147bpm 75cal 10.75/11.86kmph 3) 1km - 5:31(5:31/km) 138/151bpm 72cal 10.87/11.29kmph 4) 1km - 5:32(5:32/km) 143/147bpm 75cal 10.85/11.39kmph 5) 1km - 5:38(5:38/km) 144/151bpm 77cal 10.65/11.59kmph 6) 1km - 5:37(5:37/km) 148/159bpm 79cal 10.69/11.56kmph 7) 1km - 5:32(5:32/km) 148/168bpm 78cal 10.84/11.15kmph 8) 1km - 5:16(5:16/km) 149/155bpm 75cal 11.4/12.06kmph 9) 1km - 5:31(5:31/km) 146/151bpm 76cal 10.86/11.49kmph 10) 1km - 5:28(5:28/km) 153/173bpm 81cal 10.99/11.52kmph 11) 0.35km - 1:40(4:44/km) 152/154bpm 24cal 12.66/13.1kmph 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, 28:12 Running - General Lisbon Saturday Morning 5.0k Split Summary === 1) 1km - 5:53(5:53/km) 121/145bpm 64cal 10.21/11.08kmph 2) 1km - 6:04(6:04/km) 135/147bpm 76cal 9.89/10.81kmph 3) 1km - 6:10(6:10/km) 131/154bpm 73cal 9.74/11.32kmph 4) 1km - 4:50(4:50/km) 135/151bpm 59cal 12.42/13.1kmph 5) 1km - 5:09(5:09/km) 131/143bpm 60cal 11.64/12.73kmph 6) 0.02km - 6(5:06/km) 130/131bpm 1cal 11.76/11.15kmph Add a comment	13.1mi, 1:47:01 Running - Race Santander Totta Lisbon Half Marathon (not able to start on bridge due to high winds) Split Summary === 1) 1km - 5:22(5:22/km) 135/152bpm 67cal 11.17/11.62kmph 2) 1km - 5:12(5:12/km) 133/149bpm 64cal 11.54/12.02kmph 3) 1km - 5:02(5:02/km) 135/144bpm 62cal 11.93/12.26kmph 4) 1km - 5:00(5:00/km) 142/148bpm 65cal 11.98/12.19kmph 5) 1km - 5:05(5:05/km) 146/151bpm 68cal 11.82/12.26kmph 6) 1km - 4:58(4:58/km) 140/150bpm 63cal 12.08/12.36kmph 7) 1km - 5:05(5:05/km) 147/155bpm 69cal 11.8/12.29kmph 8) 1km - 5:03(5:03/km) 144/152bpm 66cal 11.87/12.12kmph 9) 1km - 5:04(5:04/km) 146/152bpm 68cal 11.86/13.17kmph 10) 1km - 4:59(4:59/km) 139/151bpm 59cal 12.02/12.93kmph 11) 1km - 5:12(5:12/km) 131/141bpm 50cal 11.53/12.46kmph 12) 1km - 4:46(4:46/km) 127/133bpm 35cal 12.6/13.27kmph 13) 1km - 4:56(4:56/km) 120/123bpm 20cal 12.16/12.33kmph 14) 1km - 4:58(4:58/km) 119/130bpm 20cal 12.06/12.36kmph 15) 1km - 5:03(5:03/km) 121/127bpm 23cal 11.87/12.39kmph 16) 1km - 4:59(4:59/km) 120/136bpm 23cal 12.05/12.23kmph 17) 1km - 5:05(5:05/km) 126/135bpm 36cal 11.79/12.02kmph 18) 1km - 5:16(5:16/km) 120/124bpm 22cal 11.38/12.06kmph 19) 1km - 5:31(5:31/km) 130/150bpm 47cal 10.88/11.25kmph 20) 1km - 4:34(4:34/km) 129/135bpm 40cal 13.13/13.67kmph 21) 1km - 4:25(4:25/km) 125/134bpm 27cal 13.6/13.94kmph 22) 0.35km - 1:28(4:10/km) 140/151bpm 17cal 14.43/14.61kmph Add a comment	-	7.9mi, 1:09:28 Running - General Tuesday Morning 12.6k Split Summary === 1) 1km - 5:39(5:39/km) 123/134bpm 64cal 10.62/11.02kmph 2) 1km - 5:43(5:43/km) 134/143bpm 73cal 10.5/11.05kmph 3) 1km - 5:30(5:30/km) 138/141bpm 71cal 10.92/11.56kmph 4) 1km - 5:34(5:34/km) 145/171bpm 76cal 10.76/11.52kmph 5) 1km - 5:40(5:40/km) 157/170bpm 87cal 10.59/11.59kmph 6) 1km - 5:22(5:22/km) 156/167bpm 81cal 11.17/11.76kmph 7) 1km - 5:33(5:33/km) 156/182bpm 82cal 10.81/11.82kmph 8) 1km - 5:15(5:15/km) 152/157bpm 76cal 11.42/11.79kmph 9) 1km - 5:47(5:47/km) 151/158bpm 83cal 10.38/11.25kmph 10) 1km - 5:23(5:23/km) 151/156bpm 77cal 11.13/11.42kmph 11) 1km - 5:44(5:44/km) 151/161bpm 82cal 10.46/11.46kmph 12) 1km - 5:16(5:16/km) 161/178bpm 83cal 11.39/12.87kmph 13) 0.63km - 3:01(4:48/km) 151/165bpm 43cal 12.49/12.87kmph Add a comment	3.3mi, 28:22 Running - General Wednesday Afternoon 5.3k initially with Leigh Split Summary === 1) 1km - 6:16(6:16/km) 118/151bpm 66cal 9.58/11.89kmph 2) 1km - 6:01(6:01/km) 123/135bpm 67cal 9.98/11.69kmph 3) 1km - 5:14(5:14/km) 127/131bpm 61cal 11.47/12.19kmph 4) 1km - 5:05(5:05/km) 135/158bpm 63cal 11.8/12.39kmph 5) 1km - 4:33(4:33/km) 133/148bpm 55cal 13.17/14.31kmph 6) 0.29km - 1:13(4:15/km) 138/139bpm 15cal 14.1/14.68kmph Add a comment 3.7mi, 31:15 Running - Intervals Wednesday Morning Intervals 5.9k Split Summary === 1) 1km - 6:15(6:15/km) 151/172bpm 89cal 9.61/11.66kmph 2) 1km - 5:25(5:25/km) 140/151bpm 69cal 11.09/15.18kmph 3) 1km - 4:39(4:39/km) 128/156bpm 50cal 12.89/17.57kmph 4) 1km - 5:25(5:25/km) 135/149bpm 63cal 11.07/16.63kmph 5) 1km - 5:24(5:24/km) 142/163bpm 71cal 11.12/12.63kmph 6) 0.88km - 4:08(4:42/km) 145/151bpm 55cal 12.77/13.98kmph Add a comment	4.4mi, 35:55 Running - General Thursday Night 7.1k Split Summary === 1) 1km - 5:51(5:51/km) 135/184bpm 74cal 10.27/11.19kmph 2) 1km - 5:46(5:46/km) 131/143bpm 72cal 10.4/11.22kmph 3) 1km - 5:09(5:09/km) 128/142bpm 61cal 11.63/12.6kmph 4) 1km - 4:57(4:57/km) 129/153bpm 56cal 12.11/12.63kmph 5) 1km - 4:43(4:43/km) 124/136bpm 49cal 12.74/14.58kmph 6) 1km - 4:34(4:34/km) 125/159bpm 46cal 13.15/14.21kmph 7) 1km - 4:31(4:31/km) 130/142bpm 51cal 13.29/14.95kmph 8) 0.1km - 25(4:06/km) 136/139bpm 5cal 14.63/14.44kmph Add a comment 4.4mi, 33:41 Running - General Thursday Morning 7.1k Split Summary === 1) 1km - 5:14(5:14/km) 127/143bpm 61cal 11.45/13.54kmph 2) 1km - 4:57(4:57/km) 138/145bpm 64cal 12.1/12.46kmph 3) 1km - 4:48(4:48/km) 142/144bpm 63cal 12.49/12.73kmph 4) 1km - 4:48(4:48/km) 147/153bpm 65cal 12.5/13.33kmph 5) 1km - 4:45(4:45/km) 150/171bpm 66cal 12.64/13kmph 6) 1km - 4:34(4:34/km) 151/157bpm 65cal 13.15/13.47kmph 7) 1km - 4:21(4:21/km) 149/158bpm 60cal 13.77/14.61kmph 8) 0.05km - 13(4:06/km) 154/155bpm 3cal 14.65/14.54kmph Add a comment	6.3mi, 52:49 Running - General Friday Morning 10.1k Split Summary === 1) 1km - 5:37(5:37/km) 136/144bpm 72cal 10.68/13.5kmph 2) 1km - 5:27(5:27/km) 143/151bpm 75cal 11.02/11.42kmph 3) 1km - 5:20(5:20/km) 146/155bpm 74cal 11.24/11.42kmph 4) 1km - 5:23(5:23/km) 149/166bpm 77cal 11.16/11.66kmph 5) 1km - 5:22(5:22/km) 164/178bpm 88cal 11.19/11.92kmph 6) 1km - 5:15(5:15/km) 171/174bpm 90cal 11.44/11.96kmph 7) 1km - 5:05(5:05/km) 173/183bpm 88cal 11.8/12.06kmph 8) 1km - 5:01(5:01/km) 174/179bpm 86cal 11.96/12.36kmph 9) 1km - 4:55(4:55/km) 159/171bpm 78cal 12.22/12.46kmph 10) 1km - 4:52(4:52/km) 159/166bpm 78cal 12.34/12.7kmph 11) 0.12km - 33(4:30/km) 156/158bpm 8cal 13.36/12.87kmph Add a comment

sheppardmk M55

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