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Lacal F45
-
Races
23 -
Miles
19365 -
Miles
10 -
Miles
51
About Me
About to attempt a comeback to consistent running.
Current Status
Run, run, run...
Member of the Month
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2016 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|
4km | 1 | 16:05
6:28/mi
|
0.00 | 16:05 | ||||||||
5km | 1 | 24:33
7:54/mi
|
0.00 | 24:33 | ||||||||
10km | 4 | 43:45
7:02/mi
|
0.00 | 44:57 | 43:45 | |||||||
10mi | 1 | 1:08:00
6:48/mi
|
0.00 | 1:08:00 | ||||||||
13.1mi | 4 | 1:33:35
7:09/mi
|
0.00 | 1:43:20 | 1:37:37 | 1:33:35 | 1:42:52 | |||||
25km | 1 | 1:46:40
6:52/mi
|
0.00 | 1:46:40 | ||||||||
26.2mi | 4 | 3:10:16
7:16/mi
|
0.00 | 3:18:00 | 3:11:46 | 3:10:16 | ||||||
52km | 1 | 4:04:00
7:33/mi
|
0.00 | 4:04:00 | ||||||||
56km | 1 | 4:49:19
8:19/mi
|
0.00 | 4:49:19 | ||||||||
87km | 1 | 7:58:00
8:51/mi
|
0.00 | 7:58:00 | ||||||||
89km | 1 | 8:42:09
9:27/mi
|
0.00 | 8:42:09 | ||||||||
89.2km | 1 | 8:43:00
9:26/mi
|
0.00 | 8:43:00 | ||||||||
89.3km | 1 | 7:31:53
8:09/mi
|
0.00 | 7:31:53 | ||||||||
89.3km | 1 | 8:25:00
9:06/mi
|
0.00 | 8:25:00 |
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% |
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
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Sat 30th Jan
Jan 30
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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
|
-
|
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 ![]() |
-
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-
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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 ![]()
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 ![]()
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 ![]() |
Split Summary
=== 1) 0.74km - 4:16(5:46/km) 155/159bpm 44cal 10.41/11.69kmph ![]()
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 ![]() |
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 ![]()
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 ![]()
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 ![]()
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 ![]() |
Fri 5th Feb
Feb 5
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Sat 6th Feb
Feb 6
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Sun 7th Feb
Feb 7
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Mon 8th Feb
Feb 8
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Tue 9th Feb
Feb 9
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Wed 10th Feb
Feb 10
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Thu 11th Feb
Feb 11
|
-
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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 ![]() |
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 ![]() |
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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 ![]()
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 ![]() |
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 ![]() |
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 ![]() |
Fri 12th Feb
Feb 12
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Sat 13th Feb
Feb 13
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Sun 14th Feb
Feb 14
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Mon 15th Feb
Feb 15
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Tue 16th Feb
Feb 16
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Wed 17th Feb
Feb 17
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Thu 18th Feb
Feb 18
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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 ![]() |
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 ![]() |
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 ![]() |
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 ![]()
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 ![]() |
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 ![]()
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 ![]() |
Fri 19th Feb
Feb 19
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Sat 20th Feb
Feb 20
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Sun 21st Feb
Feb 21
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Mon 22nd Feb
Feb 22
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Tue 23rd Feb
Feb 23
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Wed 24th Feb
Feb 24
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Thu 25th Feb
Feb 25
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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 ![]() |
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 ![]() |
Split Summary
=== 1) 0.25km - 17:53(1:12:39/km) 111/160bpm 103cal 0.82/5.27kmph ![]()
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 ![]()
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 ![]() |
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