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Lacal is a Fetch Supporter!

Lacal F45

About

Race Times

All Races

Mileage

Training

Blog

Westville Athletic Club

Races
23
Miles
19365
Miles
10
Miles
51
5k
24:33
10k
43:45
10M
1:08:00
Half
1:33:35
Mara
3:10:16

About Me

About to attempt a comeback to consistent running.

Current Status

Run, run, run...

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This user has collected 113 badges.

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Buddies

Best Times
Best WAVA

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2016	2020
4km	1	16:05 6:28/mi						16:05
5km	1	24:33 7:54/mi									24:33
10km	4	43:45 7:02/mi	44:57	43:45
10mi	1	1:08:00 6:48/mi					1:08:00
13.1mi	4	1:33:35 7:09/mi	1:43:20	1:37:37		1:33:35					1:42:52
25km	1	1:46:40 6:52/mi							1:46:40
26.2mi	4	3:10:16 7:16/mi				3:18:00	3:11:46	3:10:16
52km	1	4:04:00 7:33/mi							4:04:00
56km	1	4:49:19 8:19/mi			4:49:19
87km	1	7:58:00 8:51/mi						7:58:00
89km	1	8:42:09 9:27/mi			8:42:09
89.2km	1	8:43:00 9:26/mi								8:43:00
89.3km	1	7:31:53 8:09/mi					7:31:53
89.3km	1	8:25:00 9:06/mi				8:25:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	102	105	0	0	0	0	0	0	0	0	0	0	207
2020	194	181	163	92	192	177	45	97	54	64	79	132	1470
2019	102	120	184	87	109	124	225	149	121	206	125	156	1708
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	174	111	154	124	141	106	205	163	210	109	116	189	1801
2018	0	0	0	0	0	0	0	0	0	0	12	0	12
2017	146	66	120	161	193	191	145	37	52	126	167	43	1447
2016	207	170	193	244	135	65	103	51	120	133	82	94	1598
2016	5	0	6	0	0	0	0	0	0	0	0	0	12
2015	141	0	3	37	94	138	134	109	121	117	144	179	1217
2014	213	108	0	0	95	87	0	0	7	166	161	105	942
2013	4.8	3.4	0	0	0	0	0	0	0	0	0	0	8.2
2013	258	146	269	280	158	42	83	177	83	149	109	193	1947
2013	0	0	0	0	0	21	0	0	0	0	0	0	21
2012	227	161	290	267	109	0	0	0	15	168	142	155	1535
2011	239	177	211	199	175	6	0	0	93	117	171	219	1608
2010	200	155	220	242	201	19	102	150	133	248	235	42	1949
2009	172	129	193	179	56	21	85	120	102	101	113	96	1368
2008	0	0	0	0	0	54	0	0	34	13	135	89	326
2007	0	0	18	41	6	0	0	0	0	0	0	0	65
2006	0	0	0	0	0	0	0	0	0	0	1.5	0	1.5
2006	0	0	0	0	0	0	0	2	15	79	82	0	178

Fri 29th Jan Jan 29	Sat 30th Jan Jan 30	Sun 31st Jan Jan 31	Mon 1st Feb Feb 1	Tue 2nd Feb Feb 2	Wed 3rd Feb Feb 3	Thu 4th Feb Feb 4
-	13.1mi, 1:50:49 Running - General Split Summary === 1) 1km - 5:56(5:56/km) 141/156bpm 57cal 10.11/10.75kmph 2) 1km - 5:40(5:40/km) 141/151bpm 55cal 10.6/11.89kmph 3) 1km - 5:30(5:30/km) 146/150bpm 55cal 10.89/11.69kmph 4) 1km - 5:11(5:11/km) 150/163bpm 53cal 11.57/12.43kmph 5) 1km - 5:36(5:36/km) 156/168bpm 60cal 10.7/12.19kmph 6) 1km - 5:28(5:28/km) 163/170bpm 61cal 10.99/12.26kmph 7) 1km - 5:16(5:16/km) 169/174bpm 63cal 11.39/12.36kmph 8) 1km - 5:07(5:07/km) 163/175bpm 56cal 11.71/12.19kmph 9) 1km - 5:05(5:05/km) 162/166bpm 57cal 11.81/12.12kmph 10) 1km - 5:09(5:09/km) 156/165bpm 53cal 11.65/13.54kmph 11) 1km - 5:13(5:13/km) 160/166bpm 56cal 11.51/12.6kmph 12) 1km - 5:12(5:12/km) 161/183bpm 57cal 11.52/12.19kmph 13) 1km - 5:06(5:06/km) 159/182bpm 53cal 11.77/12.8kmph 14) 1km - 5:16(5:16/km) 155/165bpm 51cal 11.4/12.73kmph 15) 1km - 5:34(5:34/km) 162/199bpm 61cal 10.78/11.82kmph 16) 1km - 5:06(5:06/km) 166/178bpm 55cal 11.78/12.46kmph 17) 1km - 5:06(5:06/km) 166/173bpm 58cal 11.78/12.66kmph 18) 1km - 5:03(5:03/km) 165/168bpm 57cal 11.89/12.63kmph 19) 1km - 4:42(4:42/km) 165/168bpm 53cal 12.77/13.44kmph 20) 1km - 4:52(4:52/km) 157/171bpm 45cal 12.33/13.84kmph 21) 1km - 5:07(5:07/km) 160/169bpm 52cal 11.73/14.31kmph 22) 0.12km - 34(4:50/km) 155/166bpm 4cal 12.41/13.6kmph Add a comment	-	-	3.2mi, 27:05 Running - General Split Summary === 1) 1km - 5:41(5:41/km) 134/152bpm 50cal 10.56/12.7kmph 2) 1km - 5:37(5:37/km) 145/158bpm 50cal 10.68/11.72kmph 3) 1km - 5:44(5:44/km) 149/161bpm 52cal 10.47/12.33kmph 4) 1km - 5:05(5:05/km) 151/174bpm 48cal 11.79/16.46kmph 5) 1km - 4:41(4:41/km) 161/182bpm 51cal 12.81/16.16kmph 6) 0.07km - 17(4:10/km) 106/123bpm 3cal 14.39/15.05kmph Add a comment 4.4mi, 46:28 Running - General Split Summary === 1) 0.01km - 22(1:04:57/km) 92/97bpm 1cal 0.93/0.23kmph 2) 0.27km - 1:00(3:41/km) 127/151bpm 7cal 16.3/18.85kmph 3) 0.28km - 2:30(8:56/km) 145/155bpm 25cal 6.71/15.65kmph 4) 0.26km - 1:00(3:48/km) 148/151bpm 10cal 15.78/18.1kmph 5) 0.29km - 2:51(9:54/km) 144/156bpm 28cal 6.07/15.79kmph 6) 0.26km - 1:00(3:47/km) 148/149bpm 10cal 15.84/17.94kmph 7) 0.28km - 2:25(8:39/km) 146/157bpm 24cal 6.93/16.06kmph 8) 0.26km - 1:00(3:48/km) 143/155bpm 10cal 15.76/17.27kmph 9) 0.28km - 2:48(10:04/km) 139/160bpm 25cal 5.96/15.65kmph 10) 0.26km - 1:00(3:49/km) 154/155bpm 10cal 15.69/17.5kmph 11) 0.3km - 3:03(10:04/km) 144/158bpm 29cal 5.96/15.55kmph 12) 0.26km - 1:00(3:49/km) 150/160bpm 10cal 15.71/17.6kmph 13) 0.3km - 2:59(10:04/km) 151/165bpm 30cal 5.96/16.02kmph 14) 0.26km - 1:00(3:49/km) 152/158bpm 10cal 15.7/17.23kmph 15) 0.3km - 3:37(12:08/km) 143/164bpm 32cal 4.95/15.42kmph 16) 0.25km - 1:00(3:55/km) 145/157bpm 9cal 15.3/16.73kmph 17) 0.65km - 5:00(7:44/km) 137/162bpm 38cal 7.76/15.25kmph 18) 0.16km - 1:00(6:15/km) 146/165bpm 8cal 9.61/10.48kmph 19) 0.86km - 5:00(5:50/km) 157/161bpm 54cal 10.29/10.75kmph 20) 0.18km - 1:00(5:28/km) 162/188bpm 10cal 10.97/10.85kmph 21) 0.89km - 5:00(5:37/km) 154/177bpm 53cal 10.67/11.99kmph 22) 0.16km - 52(5:19/km) 155/156bpm 9cal 11.28/11.89kmph Add a comment 2.3mi, 21:37 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 129/137bpm 49cal 10.54/11.15kmph 2) 1km - 5:30(5:30/km) 135/155bpm 49cal 10.92/11.79kmph 3) 1km - 5:26(5:26/km) 149/156bpm 55cal 11.05/11.79kmph 4) 0.76km - 4:59(6:36/km) 148/152bpm 50cal 9.09/11.76kmph Add a comment	0.5mi, 4:16 Running - General Split Summary === 1) 0.74km - 4:16(5:46/km) 155/159bpm 44cal 10.41/11.69kmph Add a comment 5.8mi, 51:29 Running - General Split Summary === 1) 1km - 6:00(6:00/km) 154/176bpm 63cal 10/11.19kmph 2) 1km - 5:43(5:43/km) 159/169bpm 63cal 10.5/11.35kmph 3) 1km - 5:42(5:42/km) 161/173bpm 63cal 10.52/12.09kmph 4) 1km - 5:23(5:23/km) 168/175bpm 63cal 11.15/11.59kmph 5) 1km - 5:55(5:55/km) 174/182bpm 75cal 10.14/11.12kmph 6) 1km - 5:15(5:15/km) 161/180bpm 57cal 11.41/12.29kmph 7) 1km - 5:20(5:20/km) 156/159bpm 56cal 11.26/11.99kmph 8) 1km - 5:11(5:11/km) 156/160bpm 54cal 11.59/12.36kmph 9) 1km - 5:06(5:06/km) 154/165bpm 50cal 11.76/12.7kmph 10) 0.38km - 1:54(5:03/km) 154/160bpm 19cal 11.89/12.02kmph Add a comment	1.9mi, 24:02 Running - General Split Summary === 1) 0.72km - 11:10(15:31/km) 137/163bpm 93cal 3.87/19.62kmph 2) 0.07km - 39(8:50/km) 147/153bpm 6cal 6.8/18.27kmph 3) 0.15km - 30(3:21/km) 145/153bpm 4cal 17.93/17.23kmph 4) 0.07km - 31(7:03/km) 149/153bpm 5cal 8.51/16.89kmph 5) 0.16km - 34(3:34/km) 150/153bpm 5cal 16.79/16.56kmph 6) 0.07km - 33(7:48/km) 168/183bpm 6cal 7.69/14.31kmph 7) 0.15km - 31(3:26/km) 167/172bpm 5cal 17.43/17.64kmph 8) 0.08km - 31(6:55/km) 173/176bpm 6cal 8.68/16.73kmph 9) 0.15km - 31(3:24/km) 180/189bpm 6cal 17.68/17.77kmph 10) 0.07km - 31(6:59/km) 186/192bpm 6cal 8.59/17.8kmph 11) 0.16km - 33(3:30/km) 183/191bpm 7cal 17.16/17.06kmph 12) 0.08km - 30(6:39/km) 186/190bpm 6cal 9.02/16.12kmph 13) 0.15km - 32(3:35/km) 185/191bpm 7cal 16.78/18kmph 14) 0.08km - 33(6:42/km) 188/192bpm 7cal 8.96/18.04kmph 15) 0.15km - 34(3:42/km) 185/193bpm 7cal 16.24/16.79kmph 16) 0.07km - 31(7:13/km) 185/190bpm 7cal 8.31/15.89kmph 17) 0.15km - 29(3:15/km) 182/184bpm 6cal 18.49/20.86kmph 18) 0.07km - 15(3:41/km) 137/190bpm 2cal 16.29/20.42kmph 19) 0.03km - 51(26:29/km) 148/165bpm 7cal 2.26/22.07kmph 20) 0.14km - 29(3:32/km) 154/166bpm 5cal 16.94/18.54kmph 21) 0.02km - 49(46:20/km) 162/173bpm 9cal 1.3/15.58kmph 22) 0.06km - 13(3:48/km) 139/145bpm 2cal 15.78/24.62kmph 23) 0.03km - 1:04(30:34/km) 147/158bpm 10cal 1.96/18kmph 24) 0.14km - 31(3:38/km) 147/167bpm 4cal 16.51/21.56kmph 25) 0.02km - 9(10:11/km) 159/170bpm 2cal 5.9/16.16kmph Add a comment 2.7mi, 20:04 Running - General Split Summary === 1) 1km - 4:33(4:33/km) 169/183bpm 54cal 13.18/14.44kmph 2) 1km - 4:41(4:41/km) 171/179bpm 56cal 12.8/13.4kmph 3) 1km - 4:43(4:43/km) 173/180bpm 58cal 12.71/13.13kmph 4) 1km - 4:37(4:37/km) 175/183bpm 58cal 13.01/13.91kmph 5) 0.32km - 1:30(4:43/km) 176/181bpm 19cal 12.73/13.64kmph Add a comment 2.6mi, 20:03 Running - General Split Summary === 1) 1km - 4:58(4:58/km) 150/166bpm 49cal 12.09/15.15kmph 2) 1km - 4:48(4:48/km) 155/161bpm 50cal 12.51/13.37kmph 3) 1km - 4:39(4:39/km) 161/173bpm 50cal 12.9/13.64kmph 4) 1km - 5:06(5:06/km) 167/183bpm 58cal 11.77/13.1kmph 5) 0.1km - 32(5:14/km) 168/170bpm 6cal 11.47/11.19kmph Add a comment 1.9mi, 18:02 Running - General Split Summary === 1) 1km - 6:16(6:16/km) 144/152bpm 61cal 9.57/10.21kmph 2) 1km - 5:46(5:46/km) 150/158bpm 58cal 10.41/11.25kmph 3) 1km - 5:39(5:39/km) 150/163bpm 56cal 10.62/11.52kmph 4) 0.04km - 21(8:20/km) 155/156bpm 3cal 7.19/10.35kmph Add a comment
Fri 5th Feb Feb 5	Sat 6th Feb Feb 6	Sun 7th Feb Feb 7	Mon 8th Feb Feb 8	Tue 9th Feb Feb 9	Wed 10th Feb Feb 10	Thu 11th Feb Feb 11
-	6.2mi, 51:33 Running - General Split Summary === 1) 1km - 4:55(4:55/km) 138/159bpm 41cal 12.21/13.17kmph 2) 1km - 4:46(4:46/km) 144/177bpm 44cal 12.6/13.33kmph 3) 1km - 4:58(4:58/km) 139/150bpm 46cal 12.1/13.1kmph 4) 1km - 5:22(5:22/km) 124/143bpm 50cal 11.17/12.83kmph 5) 1km - 5:13(5:13/km) 139/168bpm 46cal 11.49/12.43kmph 6) 1km - 5:03(5:03/km) 157/169bpm 45cal 11.88/12.7kmph 7) 1km - 5:30(5:30/km) 157/170bpm 45cal 10.89/12.73kmph 8) 1km - 5:12(5:12/km) 168/178bpm 48cal 11.53/12.39kmph 9) 1km - 5:23(5:23/km) 160/170bpm 52cal 11.15/13.64kmph 10) 1km - 5:07(5:07/km) 157/165bpm 49cal 11.73/12.8kmph 11) 0.01km - 4(5:04/km) 163/170bpm 11.83/10.21kmph Add a comment	3.3mi, 1:33:32 Running - General Split Summary === 1) 1km - 15:38(15:38/km) 99/113bpm 73cal 3.84/8.43kmph 2) 1km - 29:12(29:12/km) 73/109bpm 54cal 2.06/6.95kmph 3) 1km - 18:33(18:33/km) 81/100bpm 48cal 3.23/8.43kmph 4) 1km - 12:58(12:58/km) 78/91bpm 30cal 4.63/8.8kmph 5) 1km - 10:36(10:36/km) 82/94bpm 28cal 5.66/9.21kmph 6) 0.27km - 6:34(24:40/km) 78/90bpm 15cal 2.43/9.27kmph Add a comment	-	4.6mi, 48:24 Running - General Split Summary === 1) 0km - 4(37:20/km) 112/113bpm 1.61/0.03kmph 2) 0.8km - 3:22(4:13/km) 154/171bpm 34cal 14.24/16.12kmph 3) 0.32km - 3:25(10:43/km) 150/166bpm 33cal 5.6/13.54kmph 4) 0.8km - 3:14(4:02/km) 160/163bpm 34cal 14.87/14.78kmph 5) 0.46km - 4:00(8:38/km) 152/166bpm 39cal 6.95/14.58kmph 6) 0.8km - 3:22(4:13/km) 162/168bpm 36cal 14.23/14.41kmph 7) 0.37km - 4:00(10:56/km) 144/170bpm 34cal 5.49/14.34kmph 8) 0.8km - 3:17(4:07/km) 163/165bpm 36cal 14.59/14.75kmph 9) 0.27km - 4:00(14:37/km) 136/169bpm 26cal 4.1/14.21kmph 10) 0.8km - 3:21(4:12/km) 156/168bpm 33cal 14.31/15.08kmph 11) 0.27km - 4:00(14:53/km) 134/163bpm 23cal 4.03/14.24kmph 12) 0.81km - 3:20(4:07/km) 155/164bpm 32cal 14.56/16.73kmph 13) 0.96km - 8:58(9:18/km) 139/168bpm 61cal 6.45/11.92kmph Add a comment 2mi, 20:38 Running - General Split Summary === 1) 1km - 6:22(6:22/km) 142/155bpm 61cal 9.42/10.31kmph 2) 1km - 6:12(6:12/km) 143/157bpm 58cal 9.69/10.88kmph 3) 1km - 6:17(6:17/km) 159/179bpm 68cal 9.54/10.61kmph 4) 0.21km - 1:25(6:37/km) 167/170bpm 16cal 9.06/9.44kmph 5) 0km - 9(1:35:57/km) 115/117bpm 1cal 0.63/0.03kmph 6) 0.01km - 9(9:58/km) 114/119bpm 6.02/12.02kmph 7) 0km - 1(6:20:00/km) 119/119bpm 0.16/0.3kmph 8) 0km - 3(0/km) 121/123bpm 9) 0km - 1(1:31:29/km) 119/119bpm 0.66/0.33kmph Add a comment	6.5mi, 1:04:55 Running - General Split Summary === 1) 1km - 6:07(6:07/km) 135/150bpm 55cal 9.81/11.02kmph 2) 1km - 6:00(6:00/km) 138/151bpm 54cal 10.01/11.08kmph 3) 1km - 5:44(5:44/km) 156/166bpm 60cal 10.47/11.02kmph 4) 1km - 5:22(5:22/km) 158/163bpm 57cal 11.18/11.52kmph 5) 1km - 6:48(6:48/km) 161/171bpm 73cal 8.83/11.29kmph 6) 1km - 6:37(6:37/km) 161/171bpm 71cal 9.06/11.02kmph 7) 1km - 7:17(7:17/km) 166/179bpm 82cal 8.23/10.95kmph 8) 1km - 5:48(5:48/km) 166/185bpm 64cal 10.35/12.73kmph 9) 1km - 6:31(6:31/km) 160/170bpm 68cal 9.21/13.1kmph 10) 1km - 6:13(6:13/km) 154/165bpm 59cal 9.64/12.43kmph 11) 0.41km - 2:28(6:04/km) 160/183bpm 25cal 9.88/10.68kmph Add a comment	6.3mi, 57:26 Running - General Split Summary === 1) 1km - 6:26(6:26/km) 135/152bpm 56cal 9.32/10.78kmph 2) 1km - 5:53(5:53/km) 147/168bpm 56cal 10.19/11.05kmph 3) 1km - 6:41(6:41/km) 141/157bpm 59cal 8.97/10.98kmph 4) 1km - 5:40(5:40/km) 151/155bpm 56cal 10.59/11.39kmph 5) 1km - 5:47(5:47/km) 152/167bpm 57cal 10.37/11.19kmph 6) 1km - 5:22(5:22/km) 155/186bpm 53cal 11.2/12.26kmph 7) 1km - 5:28(5:28/km) 157/161bpm 56cal 10.97/11.59kmph 8) 1km - 5:11(5:11/km) 157/164bpm 53cal 11.56/12.02kmph 9) 1km - 5:09(5:09/km) 159/165bpm 54cal 11.64/12.29kmph 10) 1km - 5:18(5:18/km) 153/161bpm 48cal 11.32/11.92kmph 11) 0.09km - 30(5:23/km) 155/157bpm 5cal 11.13/11.76kmph Add a comment
Fri 12th Feb Feb 12	Sat 13th Feb Feb 13	Sun 14th Feb Feb 14	Mon 15th Feb Feb 15	Tue 16th Feb Feb 16	Wed 17th Feb Feb 17	Thu 18th Feb Feb 18
-	-	6.1mi, 1:55:30 Running - General Split Summary === 1) 1km - 9:19(9:19/km) 169/175bpm 107cal 6.44/10.55kmph 2) 1km - 14:58(14:58/km) 163/176bpm 164cal 4.01/8.8kmph 3) 1km - 6:24(6:24/km) 162/174bpm 68cal 9.38/16.02kmph 4) 1km - 10:34(10:34/km) 163/177bpm 115cal 5.68/13.77kmph 5) 1km - 14:36(14:36/km) 149/175bpm 114cal 4.11/9.47kmph 6) 1km - 16:08(16:08/km) 139/177bpm 83cal 3.72/19.95kmph 7) 1km - 10:43(10:43/km) 167/191bpm 120cal 5.59/11.92kmph 8) 1km - 14:30(14:30/km) 151/178bpm 117cal 4.14/10.14kmph 9) 1km - 11:53(11:53/km) 147/176bpm 83cal 5.05/23.51kmph 10) 0.75km - 6:24(8:34/km) 168/185bpm 68cal 7.01/10.75kmph Add a comment	6.2mi, 58:10 Running - General Split Summary === 1) 1km - 6:17(6:17/km) 128/140bpm 48cal 9.55/11.05kmph 2) 1km - 5:37(5:37/km) 133/158bpm 45cal 10.68/11.52kmph 3) 1km - 5:53(5:53/km) 135/144bpm 48cal 10.2/10.88kmph 4) 1km - 5:30(5:30/km) 141/147bpm 47cal 10.91/11.35kmph 5) 1km - 6:06(6:06/km) 148/157bpm 54cal 9.84/11.22kmph 6) 1km - 5:42(5:42/km) 155/175bpm 54cal 10.52/11.19kmph 7) 1km - 5:46(5:46/km) 159/188bpm 54cal 10.4/11.79kmph 8) 1km - 5:44(5:44/km) 156/163bpm 53cal 10.46/12.19kmph 9) 1km - 5:38(5:38/km) 155/163bpm 51cal 10.66/11.62kmph 10) 1km - 5:46(5:46/km) 156/162bpm 53cal 10.42/11.52kmph 11) 0.04km - 12(5:18/km) 160/161bpm 1cal 11.33/10.81kmph Add a comment	7.5mi, 1:06:48 Running - General Split Summary === 1) 1km - 5:48(5:48/km) 152/176bpm 55cal 10.34/10.81kmph 2) 1km - 5:39(5:39/km) 158/165bpm 56cal 10.63/11.62kmph 3) 1km - 5:38(5:38/km) 164/168bpm 58cal 10.67/11.19kmph 4) 1km - 5:33(5:33/km) 167/172bpm 59cal 10.8/11.46kmph 5) 1km - 5:38(5:38/km) 167/181bpm 60cal 10.66/13kmph 6) 1km - 5:29(5:29/km) 160/177bpm 54cal 10.95/11.59kmph 7) 1km - 7:08(7:08/km) 157/166bpm 69cal 8.41/11.76kmph 8) 1km - 5:03(5:03/km) 151/155bpm 46cal 11.89/12.53kmph 9) 1km - 5:17(5:17/km) 162/184bpm 54cal 11.35/12.66kmph 10) 1km - 5:02(5:02/km) 155/190bpm 45cal 11.91/12.8kmph 11) 1km - 4:49(4:49/km) 158/186bpm 46cal 12.45/13.5kmph 12) 1km - 5:19(5:19/km) 157/165bpm 51cal 11.29/13.2kmph 13) 0.1km - 25(4:10/km) 148/158bpm 2cal 14.41/14.61kmph Add a comment	0.7mi, 6:56 Running - General Split Summary === 1) 1km - 5:40(5:40/km) 145/161bpm 52cal 10.59/15.02kmph 2) 0.2km - 1:16(6:24/km) 149/151bpm 12cal 9.37/12.6kmph Add a comment 6.3mi, 56:04 Running - General Split Summary === 1) 1km - 6:13(6:13/km) 143/159bpm 55cal 9.64/10.98kmph 2) 1km - 5:36(5:36/km) 152/163bpm 54cal 10.71/11.22kmph 3) 1km - 5:35(5:35/km) 150/159bpm 53cal 10.75/11.29kmph 4) 1km - 5:08(5:08/km) 154/157bpm 50cal 11.69/13.5kmph 5) 1km - 5:50(5:50/km) 155/159bpm 57cal 10.28/12.53kmph 6) 1km - 5:43(5:43/km) 159/173bpm 58cal 10.48/10.85kmph 7) 1km - 5:42(5:42/km) 157/161bpm 56cal 10.53/11.59kmph 8) 1km - 5:31(5:31/km) 158/163bpm 55cal 10.88/13.5kmph 9) 1km - 4:56(4:56/km) 172/185bpm 56cal 12.17/13.6kmph 10) 1km - 5:24(5:24/km) 178/185bpm 66cal 11.13/13.2kmph 11) 0.08km - 26(5:15/km) 175/177bpm 5cal 11.42/11.22kmph Add a comment	1.9mi, 19:56 Running - General Split Summary === 1) 1km - 4:25(4:25/km) 168/190bpm 50cal 13.59/15.05kmph 2) 0.01km - 3(4:37/km) 189/189bpm 13/13.91kmph 3) 0.05km - 3:01(1:03:25/km) 140/189bpm 25cal 0.95/13.94kmph 4) 0.99km - 4:38(4:40/km) 177/192bpm 54cal 12.85/14.81kmph 5) 0.04km - 3:02(1:08:06/km) 138/191bpm 21cal 0.88/13.98kmph 6) 1km - 4:44(4:44/km) 176/190bpm 56cal 12.66/14.31kmph 7) 0.01km - 2(2:47/km) 180/180bpm 21.5/14.44kmph Add a comment 6.3mi, 56:28 Running - General Split Summary === 1) 1km - 6:14(6:14/km) 151/161bpm 61cal 9.64/10.75kmph 2) 1km - 5:32(5:32/km) 156/161bpm 56cal 10.84/11.72kmph 3) 1km - 5:38(5:38/km) 147/161bpm 52cal 10.66/11.52kmph 4) 1km - 5:23(5:23/km) 151/159bpm 52cal 11.15/11.56kmph 5) 1km - 5:34(5:34/km) 145/157bpm 49cal 10.79/11.96kmph 6) 1km - 5:10(5:10/km) 150/167bpm 49cal 11.6/12.29kmph 7) 1km - 5:41(5:41/km) 151/166bpm 54cal 10.54/12.77kmph 8) 1km - 5:26(5:26/km) 159/164bpm 56cal 11.06/12.23kmph 9) 1km - 5:27(5:27/km) 153/163bpm 52cal 11.02/12.33kmph 10) 1km - 5:31(5:31/km) 149/161bpm 49cal 10.86/12.26kmph 11) 0.17km - 52(5:05/km) 142/149bpm 6cal 11.79/12.29kmph Add a comment
Fri 19th Feb Feb 19	Sat 20th Feb Feb 20	Sun 21st Feb Feb 21	Mon 22nd Feb Feb 22	Tue 23rd Feb Feb 23	Wed 24th Feb Feb 24	Thu 25th Feb Feb 25
-	-	-	6.4mi, 59:20 Running - General Split Summary === 1) 1km - 6:02(6:02/km) 113/136bpm 35cal 9.95/10.65kmph 2) 1km - 5:53(5:53/km) 124/139bpm 40cal 10.21/11.39kmph 3) 1km - 5:58(5:58/km) 133/144bpm 48cal 10.04/10.75kmph 4) 1km - 5:31(5:31/km) 127/140bpm 37cal 10.87/11.56kmph 5) 1km - 5:17(5:17/km) 126/137bpm 34cal 11.34/11.99kmph 6) 1km - 5:39(5:39/km) 132/154bpm 39cal 10.62/11.72kmph 7) 1km - 5:45(5:45/km) 142/156bpm 47cal 10.44/10.95kmph 8) 1km - 5:47(5:47/km) 139/150bpm 47cal 10.38/11.79kmph 9) 1km - 5:47(5:47/km) 143/151bpm 50cal 10.38/11.96kmph 10) 1km - 5:37(5:37/km) 135/146bpm 39cal 10.67/11.79kmph 11) 0.37km - 2:03(5:33/km) 141/147bpm 16cal 10.82/12.19kmph Add a comment	1.7mi, 30:32 Running - General Split Summary === 1) 1km - 10:02(10:02/km) 140/165bpm 93cal 5.98/12.06kmph 2) 1km - 12:57(12:57/km) 145/159bpm 124cal 4.63/10.71kmph 3) 0.73km - 7:33(10:17/km) 134/156bpm 57cal 5.84/11.12kmph Add a comment	0.2mi, 17:53 Running - General Split Summary === 1) 0.25km - 17:53(1:12:39/km) 111/160bpm 103cal 0.82/5.27kmph Add a comment 4.4mi, 43:03 Running - General Split Summary === 1) 0.08km - 43(9:25/km) 126/146bpm 4cal 6.37/13kmph 2) 0.37km - 1:30(4:01/km) 137/160bpm 12cal 14.91/16.26kmph 3) 0.14km - 1:30(10:27/km) 141/156bpm 4cal 5.75/14.58kmph 4) 0.38km - 1:30(3:59/km) 124/159bpm 6cal 15.04/16.43kmph 5) 0.14km - 1:28(10:11/km) 141/159bpm 10cal 5.89/14.88kmph 6) 0.36km - 1:30(4:09/km) 122/168bpm 6cal 14.44/14.88kmph 7) 0.17km - 1:30(8:49/km) 156/162bpm 4cal 6.81/14.38kmph 8) 0.4km - 1:30(3:45/km) 167/176bpm 3cal 16.01/17.3kmph 9) 0.13km - 1:30(11:46/km) 158/172bpm 13cal 5.1/15.15kmph 10) 0.35km - 1:30(4:15/km) 169/181bpm 13cal 14.13/15.25kmph 11) 0.14km - 1:30(10:38/km) 167/181bpm 13cal 5.64/14.88kmph 12) 0.38km - 1:30(3:56/km) 149/174bpm 13cal 15.27/15.92kmph 13) 0.08km - 1:30(19:20/km) 149/170bpm 4cal 3.1/15.05kmph 14) 0.36km - 1:30(4:11/km) 117/144bpm 9cal 14.34/15.38kmph 15) 0.07km - 1:30(20:15/km) 158/179bpm 14cal 2.96/15.08kmph 16) 0.39km - 1:30(3:50/km) 166/178bpm 14cal 15.66/17.13kmph 17) 0.07km - 1:30(21:52/km) 164/175bpm 14cal 2.74/15.62kmph 18) 0.38km - 1:30(3:57/km) 144/178bpm 13cal 15.2/15.72kmph 19) 0.04km - 1:30(36:39/km) 157/176bpm 3cal 1.64/15.52kmph 20) 0.39km - 1:30(3:49/km) 137/173bpm 5cal 15.69/17.64kmph 21) 0.09km - 1:30(17:38/km) 159/175bpm 10cal 3.4/14.85kmph 22) 1km - 6:06(6:06/km) 155/170bpm 43cal 9.85/11.39kmph 23) 1km - 5:46(5:46/km) 143/161bpm 50cal 10.4/11.62kmph 24) 0.08km - 30(5:50/km) 167/171bpm 5cal 10.28/10.25kmph Add a comment 3.5mi, 31:39 Running - General Split Summary === 1) 1km - 5:41(5:41/km) 144/153bpm 53cal 10.56/11.25kmph 2) 1km - 5:13(5:13/km) 151/160bpm 52cal 11.51/12.6kmph 3) 1km - 5:54(5:54/km) 157/183bpm 61cal 10.16/11.22kmph 4) 1km - 5:36(5:36/km) 154/160bpm 56cal 10.72/11.29kmph 5) 1km - 5:53(5:53/km) 151/159bpm 55cal 10.19/10.68kmph 6) 0.62km - 3:22(5:24/km) 150/156bpm 32cal 11.11/12.12kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Comrades Marathon	90.2km	14 Jun		0.00%
Uvongo parkrun	5km	15 Feb	24:33	64.58%
Hillcrest Half Marathon	13.1mi	9 Feb	1:42:52	68.89%
Blue Lagoon parkrun	5km	18 Jan		0.00%
Thousand Hills parkrun	5km	18 Jan		0.00%
Hilton parkrun	5km	18 Jan		0.00%
Ashburton parkrun	5km	18 Jan		0.00%
Westville parkrun	5km	18 Jan		0.00%
Nottingham Road parkrun	5km	18 Jan		0.00%
Umdoni parkrun	5km	18 Jan		0.00%
Durban Point parkrun	5km	18 Jan		0.00%
Piggly Wiggly parkrun	5km	18 Jan		0.00%
Shongweni parkrun	5km	18 Jan		0.00%
Dusi parkrun	5km	18 Jan		0.00%
North Beach parkrun	5km	18 Jan		0.00%
Uvongo parkrun	5km	18 Jan		0.00%
Umhlanga parkrun	5km	18 Jan		0.00%
Ballito parkrun	5km	18 Jan		0.00%
2016	Distance	Date	Result	WAVA
Comrades Marathon	89.21km	29 May	8:43:00	66.12%
2012	Distance	Date	Result	WAVA
Comrades Marathon	89.28km	3 Jun		0.00%
Arthur Cresswell Bergville to Ladysmith	52km	14 Apr	4:04:00	71.13%
PDAC 25km	25km	29 Jan	1:46:40	74.14%
2011	Distance	Date	Result	WAVA
Comrades Marathon	86.96km	29 May	7:58:00	68.23%
Forest Hills Time Trial	4km	13 Apr	16:05	70.99%
SA Championships - George	26.2mi	12 Feb	3:10:16	72.23%
2010	Distance	Date	Result	WAVA
P.E. City Marathon	26.2mi	4 Dec	3:11:46	71.66%
Duke of York	10mi	12 Sep	1:08:00	73.88%
Comrades Marathon	89.28km	30 May	7:31:53	73.75%
Buff Marathon	26.2mi	27 Feb	3:13:53	70.60%
2009	Distance	Date	Result	WAVA
Comrades Marathon	89.3km	24 May	8:25:00	65.75%
Cape Gate Vaal Marathon	26.2mi	1 Mar	3:18:00	68.90%
Cape Gate Vaal Half Marathon	13.1mi	1 Mar	1:33:35	70.37%
2008	Distance	Date	Result	WAVA
Comrades Marathon	89km	15 Jun	8:42:09	63.17%
Two Oceans Marathon	56km	22 Mar	4:49:19	63.66%
2007	Distance	Date	Result	WAVA
Shinfield 10K	10km	7 May	43:45	69.65%
Reading Half Marathon	13.1mi	25 Mar	1:37:37	67.09%
2006	Distance	Date	Result	WAVA
Bromham Pudding Run 10K	10km	3 Dec	44:57	67.65%
Henley Half Marathon	13.1mi	8 Oct	1:43:20	63.38%
Mortimer 10k	10km	24 Sep	48:21	62.89%
peppard 10k	10km	10 Sep	53:51	56.47%

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