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Lacal F45

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Races
23
Miles
21155
Miles
200
Miles
51
WAVA
74.14%
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. Show More...

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Recent Blogs
Slowly Chipping Away	Nov 2014
Wading through syrup	Nov 2010
Buffs	Mar 2010

Recent Training
18th May	General	12.5mi	1:48:38
17th May	General	7mi	1:03:14
16th May	General	4.1mi	37:53
16th May	General	3.8mi	36:01
14th May	General	18.7mi	2:51:29

12 Month Benchmarks	Run
Mile	6:51
5k	24:04
5mi	39:57
10k	49:53
10mi	1:24:35
Half	1:52:31
20mi	3:15:33

Recent Pictures
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Buddies (2)

Followers (1)

Badges Collected	See available badges
+ 143 others

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2016	2020
4km	1	16:05 6:28/mi	70.99						16:05 70.99
5km	1	24:33 7:54/mi	64.58									24:33 64.58
10km	4	43:45 7:02/mi	69.65	44:57 67.65	43:45 69.65
10mi	1	1:08:00 6:48/mi	73.88					1:08:00 73.88
13.1mi	4	1:33:35 7:09/mi	70.37	1:43:20 63.38	1:37:37 67.09		1:33:35 70.37					1:42:52 68.89
25km	1	1:46:40 6:52/mi	74.14							1:46:40 74.14
26.2mi	4	3:10:16 7:16/mi	72.23				3:18:00 68.90	3:11:46 71.66	3:10:16 72.23
52km	1	4:04:00 7:33/mi	71.13							4:04:00 71.13
56km	1	4:49:19 8:19/mi	63.66			4:49:19 63.66
87km	1	7:58:00 8:51/mi	68.23						7:58:00 68.23
89km	1	8:42:09 9:27/mi	63.17			8:42:09 63.17
89.2km	1	8:43:00 9:26/mi	66.12								8:43:00 66.12
89.3km	1	7:31:53 8:09/mi	73.75					7:31:53 73.75
89.3km	1	8:25:00 9:06/mi	65.75				8:25:00 65.75

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

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	113.6	75	0	0	0	0	0	0	0	0	0	0	188.6
2022	100	106	175	133	117	0	0	0	0	0	0	0	631
2021	0	0	0	0	0	0	0	0	0	0	0.9	0.3	1.3
2021	102	105	144	118	182	152	78	52	91	112	107	122	1366
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

Thu 21st Apr Apr 21	Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27
6.2mi, 55:03 Run - General Split Summary === 1) 1km - 5:58(5:58/km) 121/138bpm [721b/km] 50cal 10.06/10.98kmph 2) 1km - 5:37(5:37/km) 150/163bpm [842b/km] 58cal 10.68/11.15kmph 3) 1km - 5:26(5:26/km) 164/176bpm [891b/km] 59cal 11.04/11.66kmph 4) 1km - 5:35(5:35/km) 159/169bpm [888b/km] 58cal 10.75/11.69kmph 5) 1km - 5:24(5:24/km) 158/169bpm [852b/km] 56cal 11.12/12.46kmph 6) 1km - 5:18(5:18/km) 156/166bpm [826b/km] 54cal 11.33/12.33kmph 7) 1km - 5:32(5:32/km) 159/169bpm [881b/km] 59cal 10.84/11.39kmph 8) 1km - 5:31(5:31/km) 159/173bpm [877b/km] 56cal 10.88/14.38kmph 9) 1km - 5:24(5:24/km) 165/174bpm [890b/km] 57cal 11.12/11.69kmph 10) 1km - 5:16(5:16/km) 165/171bpm [869b/km] 56cal 11.39/12.43kmph 11) 0.01km - 3(5:54/km) 153/153bpm [903b/km] 10.16/9.91kmph Add a comment	9.5mi, 1:20:06 Run - General Split Summary === 1) 0.07km - 30(6:39/km) 110/122bpm [731b/km] 2cal 9.03/9.07kmph 2) 1km - 5:40(5:40/km) 145/158bpm [821b/km] 56cal 10.59/11.22kmph 3) 1km - 5:42(5:42/km) 156/166bpm [889b/km] 60cal 10.53/11.05kmph 4) 1km - 5:53(5:53/km) 160/172bpm [942b/km] 61cal 10.19/10.65kmph 5) 0.2km - 1:14(6:09/km) 152/160bpm [934b/km] 11cal 9.76/11.19kmph 6) 0.69km - 3:00(4:20/km) 167/170bpm [725b/km] 33cal 13.82/15.15kmph 7) 1km - 4:32(4:32/km) 168/177bpm [761b/km] 51cal 13.24/14.98kmph 8) 1km - 4:42(4:42/km) 178/183bpm [837b/km] 56cal 12.76/13.23kmph 9) 0.39km - 1:46(4:29/km) 177/180bpm [794b/km] 20cal 13.37/13.57kmph 10) 0.46km - 3:00(6:34/km) 162/176bpm [1063b/km] 30cal 9.14/13.47kmph 11) 1km - 4:40(4:40/km) 178/185bpm [831b/km] 56cal 12.85/14.71kmph 12) 1km - 4:41(4:41/km) 180/189bpm [842b/km] 56cal 12.82/13.17kmph 13) 1km - 4:50(4:50/km) 183/190bpm [885b/km] 58cal 12.41/13.13kmph 14) 0.2km - 57(4:44/km) 180/182bpm [853b/km] 11cal 12.66/12.73kmph 15) 0.4km - 3:00(7:32/km) 162/179bpm [1221b/km] 27cal 7.96/12.5kmph 16) 1km - 4:50(4:50/km) 178/184bpm [861b/km] 56cal 12.4/13.94kmph 17) 1km - 5:06(5:06/km) 181/187bpm [922b/km] 60cal 11.77/12.16kmph 18) 1km - 5:00(5:00/km) 182/189bpm [910b/km] 59cal 12.01/12.97kmph 19) 0.2km - 1:00(5:01/km) 181/190bpm [908b/km] 12cal 11.96/12.93kmph 20) 0.45km - 3:00(6:38/km) 165/174bpm [1095b/km] 27cal 9.04/12.16kmph 21) 1km - 6:15(6:15/km) 166/174bpm [1039b/km] 60cal 9.59/11.22kmph 22) 0.14km - 49(5:45/km) 160/168bpm [919b/km] 6cal 10.44/10.98kmph Add a comment	17mi, 2:34:08 Run - General Split Summary === 1) 1km - 6:17(6:17/km) 140/163bpm [881b/km] 57cal 9.54/10.61kmph 2) 1km - 5:55(5:55/km) 150/166bpm [887b/km] 56cal 10.14/11.29kmph 3) 1km - 5:52(5:52/km) 152/165bpm [891b/km] 59cal 10.24/11.52kmph 4) 1km - 6:03(6:03/km) 160/170bpm [969b/km] 63cal 9.91/11.46kmph 5) 1km - 5:40(5:40/km) 163/171bpm [924b/km] 59cal 10.59/11.76kmph 6) 1km - 6:05(6:05/km) 161/174bpm [978b/km] 63cal 9.87/10.95kmph 7) 1km - 5:53(5:53/km) 150/183bpm [882b/km] 58cal 10.2/11.29kmph 8) 1km - 5:50(5:50/km) 163/175bpm [951b/km] 62cal 10.28/10.61kmph 9) 1km - 5:46(5:46/km) 155/171bpm [894b/km] 57cal 10.4/10.92kmph 10) 1km - 5:35(5:35/km) 166/178bpm [926b/km] 59cal 10.76/11.46kmph 11) 1km - 5:34(5:34/km) 162/169bpm [901b/km] 58cal 10.78/11.12kmph 12) 1km - 5:33(5:33/km) 150/158bpm [833b/km] 52cal 10.8/11.22kmph 13) 1km - 5:25(5:25/km) 146/157bpm [792b/km] 51cal 11.07/11.69kmph 14) 1km - 5:43(5:43/km) 153/178bpm [874b/km] 55cal 10.5/11.62kmph 15) 1km - 5:50(5:50/km) 152/166bpm [887b/km] 56cal 10.28/10.95kmph 16) 1km - 5:42(5:42/km) 161/185bpm [919b/km] 59cal 10.51/10.92kmph 17) 1km - 5:35(5:35/km) 158/169bpm [881b/km] 54cal 10.76/12.09kmph 18) 1km - 5:46(5:46/km) 170/183bpm [979b/km] 61cal 10.41/11.29kmph 19) 1km - 5:24(5:24/km) 164/183bpm [887b/km] 58cal 11.1/11.59kmph 20) 1km - 5:10(5:10/km) 172/188bpm [888b/km] 57cal 11.62/11.86kmph 21) 1km - 5:27(5:27/km) 163/186bpm [888b/km] 54cal 11.02/11.62kmph 22) 1km - 5:26(5:26/km) 176/184bpm [956b/km] 60cal 11.04/11.49kmph 23) 1km - 5:23(5:23/km) 167/182bpm [900b/km] 56cal 11.13/11.82kmph 24) 1km - 5:18(5:18/km) 171/178bpm [907b/km] 56cal 11.31/11.86kmph 25) 1km - 5:29(5:29/km) 162/178bpm [887b/km] 54cal 10.96/11.46kmph 26) 1km - 5:31(5:31/km) 153/167bpm [844b/km] 52cal 10.88/11.82kmph 27) 1km - 5:36(5:36/km) 162/169bpm [907b/km] 52cal 10.71/12.09kmph 28) 0.27km - 1:21(4:56/km) 163/173bpm [805b/km] 14cal 12.15/12.73kmph Add a comment	6.3mi, 1:00:28 Run - General Split Summary === 1) 1km - 6:11(6:11/km) 134/150bpm [828b/km] 52cal 9.71/10.58kmph 2) 1km - 6:04(6:04/km) 149/166bpm [904b/km] 61cal 9.89/10.75kmph 3) 1km - 6:28(6:28/km) 150/169bpm [969b/km] 63cal 9.29/11.39kmph 4) 1km - 5:51(5:51/km) 157/164bpm [918b/km] 60cal 10.27/11.02kmph 5) 1km - 5:50(5:50/km) 151/163bpm [881b/km] 58cal 10.29/11.62kmph 6) 1km - 5:38(5:38/km) 155/163bpm [874b/km] 56cal 10.64/11.22kmph 7) 1km - 6:01(6:01/km) 157/162bpm [944b/km] 60cal 9.98/12.5kmph 8) 1km - 5:42(5:42/km) 157/165bpm [896b/km] 56cal 10.52/11.49kmph 9) 1km - 5:52(5:52/km) 151/163bpm [887b/km] 56cal 10.22/11.35kmph 10) 1km - 6:12(6:12/km) 154/167bpm [954b/km] 59cal 9.69/10.92kmph 11) 0.11km - 39(5:43/km) 151/154bpm [864b/km] 5cal 10.49/10.68kmph Add a comment	6.3mi, 1:04:51 Run - General Split Summary === 1) 1km - 6:58(6:58/km) 126/147bpm [878b/km] 56cal 8.61/9.87kmph 2) 1km - 6:35(6:35/km) 149/168bpm [980b/km] 65cal 9.12/10.08kmph 3) 1km - 6:10(6:10/km) 158/182bpm [976b/km] 62cal 9.72/10.48kmph 4) 1km - 6:35(6:35/km) 173/183bpm [1140b/km] 66cal 9.11/9.67kmph 5) 1km - 6:36(6:36/km) 183/196bpm [1208b/km] 73cal 9.09/9.98kmph 6) 1km - 6:24(6:24/km) 184/196bpm [1178b/km] 71cal 9.37/9.87kmph 7) 1km - 6:14(6:14/km) 179/191bpm [1117b/km] 68cal 9.61/10.28kmph 8) 1km - 6:15(6:15/km) 163/191bpm [1020b/km] 63cal 9.59/10.08kmph 9) 1km - 6:05(6:05/km) 144/167bpm [876b/km] 58cal 9.86/10.41kmph 10) 1km - 6:12(6:12/km) 147/155bpm [911b/km] 54cal 9.68/10.55kmph 11) 0.12km - 45(6:16/km) 142/146bpm [889b/km] 6cal 9.58/9.57kmph Add a comment	9.8mi, 1:29:46 Run - General Split Summary === 1) 1km - 6:29(6:29/km) 142/162bpm [921b/km] 59cal 9.25/9.74kmph 2) 1km - 6:13(6:13/km) 154/165bpm [957b/km] 59cal 9.66/10.52kmph 3) 1km - 6:04(6:04/km) 156/164bpm [947b/km] 60cal 9.88/10.65kmph 4) 0.64km - 4:31(7:05/km) 135/157bpm [955b/km] 34cal 8.48/11.25kmph 5) 1km - 4:38(4:38/km) 143/157bpm [662b/km] 45cal 12.96/14.58kmph 6) 0.2km - 56(4:38/km) 158/163bpm [732b/km] 10cal 12.96/13kmph 7) 0.41km - 2:30(6:10/km) 155/165bpm [955b/km] 24cal 9.74/12.6kmph 8) 1km - 4:41(4:41/km) 167/173bpm [783b/km] 52cal 12.79/14.51kmph 9) 0.2km - 54(4:29/km) 173/180bpm [776b/km] 10cal 13.38/13.67kmph 10) 0.34km - 2:30(7:24/km) 154/172bpm [1140b/km] 23cal 8.1/13.5kmph 11) 1km - 4:35(4:35/km) 165/175bpm [758b/km] 50cal 13.07/15.05kmph 12) 0.2km - 52(4:22/km) 170/173bpm [743b/km] 9cal 13.72/14.21kmph 13) 0.17km - 2:30(14:58/km) 146/173bpm [2185b/km] 17cal 4.01/13.44kmph 14) 1km - 4:30(4:30/km) 153/166bpm [689b/km] 41cal 13.32/16.36kmph 15) 0.2km - 53(4:24/km) 162/167bpm [712b/km] 9cal 13.66/14.44kmph 16) 0.35km - 2:30(7:10/km) 158/171bpm [1131b/km] 24cal 8.38/13.81kmph 17) 1km - 4:37(4:37/km) 161/173bpm [743b/km] 49cal 13/15.32kmph 18) 0.2km - 51(4:15/km) 160/163bpm [680b/km] 9cal 14.13/14.11kmph 19) 0.25km - 2:30(9:53/km) 142/167bpm [1404b/km] 16cal 6.07/13.84kmph 20) 1km - 4:38(4:38/km) 156/185bpm [722b/km] 46cal 12.97/16.36kmph 21) 0.2km - 51(4:13/km) 174/177bpm [733b/km] 9cal 14.25/14.41kmph 22) 1km - 7:35(7:35/km) 151/174bpm [1145b/km] 64cal 7.92/13.91kmph 23) 1km - 5:47(5:47/km) 147/159bpm [849b/km] 52cal 10.39/10.71kmph 24) 1km - 5:39(5:39/km) 149/155bpm [843b/km] 53cal 10.61/12.8kmph 25) 0.38km - 2:02(5:20/km) 151/157bpm [806b/km] 20cal 11.24/11.59kmph Add a comment	7.6mi, 1:09:10 Run - General Split Summary === 1) 1km - 6:23(6:23/km) 132/155bpm [843b/km] 54cal 9.4/10.31kmph 2) 1km - 5:56(5:56/km) 145/160bpm [860b/km] 56cal 10.12/10.48kmph 3) 1km - 6:18(6:18/km) 152/162bpm [957b/km] 62cal 9.53/11.42kmph 4) 1km - 5:58(5:58/km) 157/165bpm [937b/km] 62cal 10.06/10.48kmph 5) 1km - 5:45(5:45/km) 158/164bpm [908b/km] 58cal 10.44/11.12kmph 6) 1km - 6:08(6:08/km) 142/162bpm [872b/km] 58cal 9.77/11.22kmph 7) 1km - 5:16(5:16/km) 137/151bpm [722b/km] 45cal 11.38/12.39kmph 8) 1km - 5:34(5:34/km) 153/164bpm [852b/km] 56cal 10.77/11.42kmph 9) 1km - 5:27(5:27/km) 146/170bpm [796b/km] 54cal 11.01/12.33kmph 10) 1km - 5:11(5:11/km) 148/161bpm [768b/km] 49cal 11.57/12.26kmph 11) 1km - 5:14(5:14/km) 159/172bpm [831b/km] 53cal 11.48/13kmph 12) 1km - 5:15(5:15/km) 153/172bpm [803b/km] 50cal 11.43/12.39kmph 13) 0.15km - 45(5:04/km) 160/164bpm [812b/km] 7cal 11.83/11.76kmph Add a comment
Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4
-	6.3mi, 55:09 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 120/149bpm [692b/km] 47cal 10.41/11.39kmph 2) 1km - 5:30(5:30/km) 140/152bpm [769b/km] 52cal 10.92/11.52kmph 3) 1km - 5:35(5:35/km) 155/166bpm [866b/km] 57cal 10.74/12.06kmph 4) 1km - 5:31(5:31/km) 162/171bpm [894b/km] 59cal 10.87/11.66kmph 5) 1km - 5:24(5:24/km) 161/168bpm [870b/km] 56cal 11.1/11.92kmph 6) 1km - 5:18(5:18/km) 160/168bpm [848b/km] 55cal 11.31/12.16kmph 7) 1km - 5:21(5:21/km) 161/174bpm [861b/km] 55cal 11.21/11.96kmph 8) 1km - 5:38(5:38/km) 164/173bpm [923b/km] 59cal 10.66/11.86kmph 9) 1km - 5:13(5:13/km) 169/178bpm [881b/km] 54cal 11.51/13kmph 10) 1km - 5:08(5:08/km) 168/177bpm [862b/km] 55cal 11.69/12.87kmph 11) 0.16km - 45(4:46/km) 177/183bpm [845b/km] 8cal 12.57/12.77kmph Add a comment	16.5mi, 2:25:01 Run - General Split Summary === 1) 1km - 6:03(6:03/km) 136/158bpm [822b/km] 54cal 9.93/10.71kmph 2) 1km - 5:51(5:51/km) 154/163bpm [901b/km] 59cal 10.26/10.68kmph 3) 1km - 5:50(5:50/km) 157/164bpm [915b/km] 60cal 10.29/11.42kmph 4) 1km - 6:00(6:00/km) 165/173bpm [991b/km] 63cal 9.99/10.58kmph 5) 1km - 5:40(5:40/km) 163/176bpm [923b/km] 60cal 10.59/11.32kmph 6) 1km - 5:10(5:10/km) 165/175bpm [853b/km] 56cal 11.6/12.33kmph 7) 0.03km - 10(5:07/km) 164/166bpm [840b/km] 1cal 11.72/11.99kmph 8) 1km - 4:53(4:53/km) 170/176bpm [831b/km] 54cal 12.27/12.63kmph 9) 1km - 4:50(4:50/km) 170/175bpm [820b/km] 54cal 12.43/12.8kmph 10) 1km - 4:52(4:52/km) 168/179bpm [817b/km] 52cal 12.34/13.71kmph 11) 1km - 4:49(4:49/km) 168/178bpm [810b/km] 53cal 12.45/13.71kmph 12) 1km - 4:47(4:47/km) 173/187bpm [826b/km] 53cal 12.56/12.7kmph 13) 0.8km - 4:15(5:19/km) 165/182bpm [877b/km] 44cal 11.29/12.12kmph 14) 1km - 4:44(4:44/km) 158/169bpm [749b/km] 50cal 12.66/13.47kmph 15) 1km - 4:45(4:45/km) 165/177bpm [785b/km] 51cal 12.61/13.44kmph 16) 1km - 4:34(4:34/km) 172/187bpm [785b/km] 51cal 13.15/13.37kmph 17) 1km - 4:51(4:51/km) 158/174bpm [765b/km] 43cal 12.39/13.17kmph 18) 1km - 6:54(6:54/km) 165/187bpm [1137b/km] 68cal 8.7/10.92kmph 19) 0.8km - 5:15(6:33/km) 165/175bpm [1082b/km] 50cal 9.15/10.78kmph 20) 1km - 5:46(5:46/km) 170/182bpm [981b/km] 60cal 10.4/10.88kmph 21) 1km - 5:56(5:56/km) 165/176bpm [979b/km] 59cal 10.12/10.92kmph 22) 1km - 5:52(5:52/km) 171/181bpm [1004b/km] 61cal 10.22/10.71kmph 23) 1km - 5:37(5:37/km) 176/188bpm [989b/km] 60cal 10.68/11.59kmph 24) 1km - 5:45(5:45/km) 173/187bpm [995b/km] 62cal 10.44/11.79kmph 25) 1km - 5:37(5:37/km) 173/184bpm [972b/km] 60cal 10.68/11.79kmph 26) 1km - 5:20(5:20/km) 178/187bpm [950b/km] 59cal 11.24/11.62kmph 27) 0.38km - 2:11(5:44/km) 172/178bpm [987b/km] 22cal 10.45/10.95kmph 28) 0.03km - 9(5:23/km) 165/166bpm [887b/km] 1cal 11.16/10.04kmph 29) 1km - 5:28(5:28/km) 179/193bpm [978b/km] 58cal 10.98/11.62kmph 30) 0.57km - 3:07(5:31/km) 173/191bpm [954b/km] 31cal 10.88/11.66kmph Add a comment	-	-	3.9mi, 35:46 Run - General Split Summary === 1) 1km - 6:06(6:06/km) 133/156bpm [812b/km] 53cal 9.82/10.55kmph 2) 1km - 5:55(5:55/km) 159/184bpm [942b/km] 60cal 10.13/10.98kmph 3) 1km - 5:48(5:48/km) 156/170bpm [904b/km] 58cal 10.35/10.88kmph 4) 1km - 5:44(5:44/km) 155/162bpm [889b/km] 56cal 10.46/11.29kmph 5) 1km - 5:30(5:30/km) 159/171bpm [873b/km] 56cal 10.92/11.39kmph 6) 1km - 5:32(5:32/km) 150/162bpm [831b/km] 51cal 10.83/11.89kmph 7) 0.22km - 1:10(5:12/km) 151/155bpm [785b/km] 11cal 11.54/11.89kmph Add a comment	9.5mi, 1:23:55 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 136/154bpm [784b/km] 53cal 10.41/11.62kmph 2) 1km - 5:42(5:42/km) 152/161bpm [868b/km] 58cal 10.51/11.22kmph 3) 1km - 5:35(5:35/km) 152/162bpm [849b/km] 55cal 10.74/10.81kmph 4) 1km - 5:24(5:24/km) 160/173bpm [865b/km] 57cal 11.1/12.16kmph 5) 1km - 5:25(5:25/km) 158/173bpm [856b/km] 54cal 11.07/12.29kmph 6) 1km - 5:19(5:19/km) 159/168bpm [845b/km] 55cal 11.29/12.53kmph 7) 1km - 5:10(5:10/km) 156/164bpm [806b/km] 51cal 11.61/11.99kmph 8) 1km - 5:18(5:18/km) 156/165bpm [827b/km] 53cal 11.31/11.82kmph 9) 1km - 5:29(5:29/km) 155/167bpm [850b/km] 54cal 10.94/12.29kmph 10) 1km - 5:28(5:28/km) 163/176bpm [892b/km] 57cal 10.97/11.86kmph 11) 1km - 5:28(5:28/km) 158/178bpm [864b/km] 55cal 10.97/11.86kmph 12) 1km - 5:22(5:22/km) 156/173bpm [838b/km] 51cal 11.17/11.82kmph 13) 1km - 5:39(5:39/km) 160/171bpm [904b/km] 55cal 10.61/11.62kmph 14) 1km - 5:31(5:31/km) 160/172bpm [882b/km] 50cal 10.89/11.52kmph 15) 1km - 5:27(5:27/km) 159/166bpm [866b/km] 54cal 11.02/12.16kmph 16) 0.35km - 1:51(5:12/km) 167/171bpm [868b/km] 19cal 11.54/11.12kmph Add a comment
Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11
2.5mi, 24:48 Run - General Split Summary === 1) 1km - 5:59(5:59/km) 135/153bpm [808b/km] 53cal 10.02/11.32kmph 2) 1km - 6:19(6:19/km) 146/155bpm [923b/km] 58cal 9.49/11.39kmph 3) 1km - 6:03(6:03/km) 144/157bpm [871b/km] 56cal 9.91/10.68kmph 4) 1km - 6:08(6:08/km) 151/164bpm [926b/km] 57cal 9.78/11.25kmph 5) 0.06km - 19(5:38/km) 150/151bpm [846b/km] 3cal 10.64/11.19kmph Add a comment 5.2mi, 49:10 Run - General Split Summary === 1) 1km - 6:21(6:21/km) 140/155bpm [889b/km] 58cal 9.45/10.08kmph 2) 1km - 6:05(6:05/km) 157/171bpm [954b/km] 60cal 9.87/10.04kmph 3) 1km - 5:55(5:55/km) 158/183bpm [934b/km] 60cal 10.14/10.85kmph 4) 1km - 5:41(5:41/km) 136/160bpm [772b/km] 49cal 10.57/11.49kmph 5) 1km - 5:46(5:46/km) 158/166bpm [912b/km] 58cal 10.4/11.42kmph 6) 0.27km - 1:31(5:42/km) 166/174bpm [947b/km] 16cal 10.52/11.02kmph 7) 0.3km - 1:17(4:18/km) 135/155bpm [580b/km] 12cal 13.95/14.21kmph 8) 0.33km - 2:06(6:26/km) 153/159bpm [983b/km] 20cal 9.34/13.6kmph 9) 0.3km - 1:20(4:28/km) 161/169bpm [718b/km] 14cal 13.45/13.81kmph 10) 0.33km - 2:16(6:53/km) 159/170bpm [1094b/km] 23cal 8.72/13.81kmph 11) 0.3km - 1:18(4:21/km) 151/161bpm [657b/km] 13cal 13.79/14.58kmph 12) 0.34km - 2:21(6:58/km) 147/156bpm [1024b/km] 20cal 8.61/14.18kmph 13) 0.3km - 1:17(4:15/km) 138/150bpm [587b/km] 13cal 14.11/14.51kmph 14) 0.04km - 22(10:17/km) 154/156bpm [1584b/km] 3cal 5.83/14.28kmph 15) 0.29km - 1:55(6:44/km) 149/161bpm [1003b/km] 16cal 8.91/11.29kmph 16) 0.01km - 27(31:14/km) 134/149bpm [4184b/km] 1cal 1.92/4.64kmph 17) 0.3km - 1:16(4:14/km) 140/157bpm [593b/km] 12cal 14.16/14.95kmph 18) 0.3km - 1:54(6:22/km) 146/156bpm [929b/km] 16cal 9.42/14.18kmph Add a comment	6.5mi, 56:54 Run - General Split Summary === 1) 1km - 6:14(6:14/km) 134/153bpm [836b/km] 55cal 9.61/10.92kmph 2) 1km - 5:50(5:50/km) 152/164bpm [886b/km] 58cal 10.3/10.61kmph 3) 1km - 5:41(5:41/km) 157/172bpm [891b/km] 58cal 10.57/11.19kmph 4) 1km - 5:37(5:37/km) 148/168bpm [832b/km] 54cal 10.67/11.79kmph 5) 1km - 5:19(5:19/km) 163/169bpm [866b/km] 56cal 11.3/11.76kmph 6) 1km - 5:19(5:19/km) 157/173bpm [834b/km] 53cal 11.29/11.96kmph 7) 1km - 5:07(5:07/km) 161/177bpm [824b/km] 54cal 11.72/12.53kmph 8) 1km - 5:27(5:27/km) 156/169bpm [849b/km] 54cal 11.02/12.33kmph 9) 1km - 5:17(5:17/km) 161/174bpm [850b/km] 54cal 11.37/11.52kmph 10) 1km - 4:54(4:54/km) 158/168bpm [775b/km] 49cal 12.24/12.73kmph 11) 0.45km - 2:10(4:48/km) 157/164bpm [755b/km] 22cal 12.48/13.57kmph Add a comment	-	20.1mi, 2:57:36 Run - General Split Summary === 1) 1km - 6:09(6:09/km) 141/157bpm [867b/km] 58cal 9.76/10.71kmph 2) 1km - 5:50(5:50/km) 146/167bpm [851b/km] 55cal 10.29/10.68kmph 3) 1km - 5:45(5:45/km) 158/168bpm [909b/km] 60cal 10.43/12.12kmph 4) 1km - 5:38(5:38/km) 164/174bpm [923b/km] 60cal 10.66/11.08kmph 5) 1km - 5:26(5:26/km) 168/178bpm [913b/km] 59cal 11.04/11.89kmph 6) 1km - 5:50(5:50/km) 165/180bpm [962b/km] 61cal 10.29/11.62kmph 7) 1km - 5:35(5:35/km) 153/171bpm [853b/km] 57cal 10.76/11.32kmph 8) 1km - 5:47(5:47/km) 161/167bpm [932b/km] 61cal 10.36/10.98kmph 9) 1km - 5:40(5:40/km) 157/170bpm [890b/km] 56cal 10.58/11.22kmph 10) 1km - 5:37(5:37/km) 156/167bpm [875b/km] 56cal 10.7/11.22kmph 11) 1km - 5:37(5:37/km) 161/175bpm [905b/km] 57cal 10.67/11.42kmph 12) 1km - 6:03(6:03/km) 147/155bpm [890b/km] 63cal 9.91/10.18kmph 13) 1km - 5:45(5:45/km) 154/166bpm [886b/km] 55cal 10.43/11.05kmph 14) 1km - 5:35(5:35/km) 161/169bpm [899b/km] 57cal 10.75/11.49kmph 15) 1km - 5:29(5:29/km) 174/187bpm [955b/km] 61cal 10.93/11.46kmph 16) 1km - 5:16(5:16/km) 177/192bpm [933b/km] 59cal 11.38/11.72kmph 17) 1km - 5:47(5:47/km) 163/183bpm [942b/km] 61cal 10.38/12.39kmph 18) 1km - 5:21(5:21/km) 170/180bpm [909b/km] 58cal 11.22/12.26kmph 19) 1km - 5:29(5:29/km) 170/182bpm [931b/km] 58cal 10.95/11.15kmph 20) 1km - 5:18(5:18/km) 181/191bpm [958b/km] 60cal 11.34/11.72kmph 21) 1km - 5:37(5:37/km) 174/194bpm [976b/km] 63cal 10.69/12.33kmph 22) 1km - 4:56(4:56/km) 170/190bpm [838b/km] 52cal 12.18/12.83kmph 23) 1km - 5:05(5:05/km) 168/178bpm [855b/km] 51cal 11.79/12.6kmph 24) 1km - 6:10(6:10/km) 161/178bpm [994b/km] 62cal 9.72/11.96kmph 25) 1km - 5:14(5:14/km) 155/185bpm [812b/km] 52cal 11.46/12.7kmph 26) 1km - 5:07(5:07/km) 165/176bpm [845b/km] 52cal 11.71/12.23kmph 27) 1km - 5:07(5:07/km) 166/176bpm [851b/km] 52cal 11.71/12.87kmph 28) 1km - 5:05(5:05/km) 164/187bpm [835b/km] 51cal 11.79/13.17kmph 29) 1km - 5:11(5:11/km) 170/181bpm [882b/km] 56cal 11.56/12.9kmph 30) 1km - 5:00(5:00/km) 168/179bpm [841b/km] 53cal 11.99/12.53kmph 31) 1km - 5:03(5:03/km) 163/171bpm [823b/km] 49cal 11.89/12.12kmph 32) 1km - 5:24(5:24/km) 172/182bpm [929b/km] 58cal 11.1/15.69kmph 33) 0.33km - 1:39(5:02/km) 172/187bpm [866b/km] 19cal 11.92/13.84kmph Add a comment	-	3.2mi, 27:24 Run - General Split Summary === 1) 0.32km - 1:57(6:03/km) 133/148bpm [804b/km] 16cal 9.93/18.41kmph 2) 0.8km - 3:31(4:24/km) 142/154bpm [625b/km] 33cal 13.62/15.96kmph 3) 0.09km - 1:30(16:44/km) 141/150bpm [2360b/km] 13cal 3.59/13.13kmph 4) 0.8km - 3:28(4:20/km) 159/170bpm [690b/km] 37cal 13.83/15.65kmph 5) 0.11km - 1:30(13:15/km) 154/172bpm [2039b/km] 13cal 4.53/13.47kmph 6) 0.8km - 3:17(4:06/km) 155/166bpm [635b/km] 34cal 14.63/15.48kmph 7) 0.1km - 1:30(14:27/km) 155/173bpm [2241b/km] 13cal 4.15/13.98kmph 8) 0.8km - 3:16(4:05/km) 158/168bpm [644b/km] 34cal 14.72/16.12kmph 9) 0.12km - 1:30(12:40/km) 159/173bpm [2014b/km] 14cal 4.74/13.74kmph 10) 0.8km - 3:14(4:03/km) 163/178bpm [660b/km] 35cal 14.82/15.85kmph 11) 0.41km - 2:40(6:33/km) 164/181bpm [1073b/km] 28cal 9.17/14.18kmph Add a comment 3.2mi, 31:15 Run - General Split Summary === 1) 5.07km - 31:15(6:10/km) 143/156bpm [882b/km] 286cal 9.73/10.48kmph Add a comment	9.5mi, 1:22:05 Run - General Split Summary === 1) 1km - 5:35(5:35/km) 142/160bpm [793b/km] 53cal 10.74/11.32kmph 2) 1km - 5:10(5:10/km) 158/168bpm [816b/km] 55cal 11.62/12.23kmph 3) 1km - 5:19(5:19/km) 158/168bpm [839b/km] 56cal 11.3/11.86kmph 4) 1km - 5:22(5:22/km) 164/179bpm [881b/km] 57cal 11.17/11.59kmph 5) 1km - 5:12(5:12/km) 169/179bpm [879b/km] 58cal 11.54/13.4kmph 6) 1km - 5:45(5:45/km) 157/176bpm [903b/km] 58cal 10.43/13.37kmph 7) 1km - 5:38(5:38/km) 159/180bpm [895b/km] 58cal 10.66/10.81kmph 8) 1km - 5:30(5:30/km) 155/174bpm [852b/km] 55cal 10.91/11.35kmph 9) 1km - 5:16(5:16/km) 163/179bpm [859b/km] 56cal 11.38/11.56kmph 10) 1km - 5:22(5:22/km) 172/188bpm [924b/km] 59cal 11.17/11.99kmph 11) 1km - 5:38(5:38/km) 170/182bpm [959b/km] 61cal 10.64/11.76kmph 12) 1km - 5:19(5:19/km) 147/160bpm [783b/km] 48cal 11.27/12.02kmph 13) 1km - 5:16(5:16/km) 156/165bpm [821b/km] 53cal 11.39/11.89kmph 14) 1km - 5:07(5:07/km) 171/184bpm [876b/km] 56cal 11.71/12.02kmph 15) 1km - 5:04(5:04/km) 162/177bpm [822b/km] 53cal 11.83/12.66kmph 16) 0.27km - 1:30(5:38/km) 158/162bpm [891b/km] 16cal 10.65/12.39kmph Add a comment
Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18
3.1mi, 28:20 Run - General Split Summary === 1) 0km - 9(48:18/km) 97/98bpm [4685b/km] 1.24/0kmph 2) 0.3km - 1:15(4:10/km) 124/143bpm [517b/km] 9cal 14.39/15.35kmph 3) 0.34km - 2:22(6:52/km) 145/152bpm [996b/km] 21cal 8.73/14.75kmph 4) 0.29km - 1:13(4:06/km) 132/142bpm [542b/km] 10cal 14.61/16.49kmph 5) 0.32km - 2:05(6:34/km) 141/153bpm [925b/km] 18cal 9.14/14.91kmph 6) 0.29km - 1:15(4:15/km) 132/154bpm [561b/km] 10cal 14.1/15.65kmph 7) 0.32km - 1:59(6:16/km) 156/162bpm [977b/km] 19cal 9.58/14.31kmph 8) 0.3km - 1:18(4:20/km) 158/164bpm [686b/km] 14cal 13.82/15.35kmph 9) 0.32km - 2:05(6:29/km) 158/166bpm [1023b/km] 21cal 9.26/14.41kmph 10) 0.3km - 1:16(4:16/km) 160/167bpm [683b/km] 14cal 14.05/15.18kmph 11) 0.32km - 2:15(7:04/km) 159/167bpm [1123b/km] 22cal 8.49/14.41kmph 12) 0.3km - 1:16(4:14/km) 159/167bpm [674b/km] 14cal 14.15/14.78kmph 13) 0.32km - 2:22(7:31/km) 152/176bpm [1143b/km] 22cal 7.98/14.58kmph 14) 0.3km - 1:16(4:14/km) 151/161bpm [639b/km] 13cal 14.17/15.05kmph 15) 0.32km - 2:35(7:58/km) 153/162bpm [1219b/km] 23cal 7.53/14.75kmph 16) 0.3km - 1:15(4:07/km) 145/160bpm [598b/km] 12cal 14.55/16.39kmph 17) 0.35km - 2:24(6:47/km) 148/160bpm [1005b/km] 21cal 8.84/14.88kmph Add a comment 4mi, 36:45 Run - General Split Summary === 1) 1km - 6:06(6:06/km) 121/148bpm [738b/km] 51cal 9.84/10.41kmph 2) 1km - 5:44(5:44/km) 151/158bpm [867b/km] 58cal 10.45/11.08kmph 3) 1km - 5:38(5:38/km) 146/165bpm [822b/km] 54cal 10.66/11.72kmph 4) 1km - 5:37(5:37/km) 139/160bpm [780b/km] 49cal 10.69/11.69kmph 5) 1km - 5:32(5:32/km) 146/158bpm [809b/km] 52cal 10.83/11.19kmph 6) 1km - 5:25(5:25/km) 148/157bpm [802b/km] 53cal 11.07/12.12kmph 7) 0.51km - 2:42(5:19/km) 149/159bpm [792b/km] 26cal 11.28/11.76kmph Add a comment	-	18.7mi, 2:51:29 Run - General Split Summary === 1) 1km - 5:36(5:36/km) 149/169bpm [835b/km] 57cal 10.7/11.29kmph 2) 1km - 5:18(5:18/km) 158/165bpm [837b/km] 58cal 11.32/11.86kmph 3) 1km - 5:09(5:09/km) 170/178bpm [876b/km] 54cal 11.65/12.43kmph 4) 1km - 5:00(5:00/km) 162/173bpm [810b/km] 51cal 12/12.39kmph 5) 1km - 6:22(6:22/km) 149/181bpm [948b/km] 58cal 9.42/11.22kmph 6) 1km - 6:21(6:21/km) 158/171bpm [1002b/km] 65cal 9.46/10.21kmph 7) 1km - 6:11(6:11/km) 157/173bpm [970b/km] 62cal 9.71/10.18kmph 8) 1km - 6:00(6:00/km) 154/162bpm [925b/km] 58cal 9.99/10.61kmph 9) 1km - 6:08(6:08/km) 160/175bpm [983b/km] 60cal 9.77/10.61kmph 10) 1km - 5:55(5:55/km) 164/178bpm [971b/km] 56cal 10.14/10.38kmph 11) 1km - 5:57(5:57/km) 169/183bpm [1006b/km] 58cal 10.08/10.48kmph 12) 1km - 5:44(5:44/km) 156/171bpm [896b/km] 51cal 10.45/11.08kmph 13) 1km - 6:00(6:00/km) 162/178bpm [972b/km] 57cal 10/10.78kmph 14) 1km - 5:44(5:44/km) 164/186bpm [939b/km] 57cal 10.48/10.95kmph 15) 1km - 5:37(5:37/km) 174/189bpm [979b/km] 55cal 10.67/11.02kmph 16) 1km - 5:56(5:56/km) 163/184bpm [966b/km] 52cal 10.12/10.71kmph 17) 1km - 5:54(5:54/km) 166/195bpm [980b/km] 58cal 10.17/11.92kmph 18) 1km - 5:52(5:52/km) 150/160bpm [879b/km] 55cal 10.24/10.95kmph 19) 1km - 5:39(5:39/km) 151/171bpm [853b/km] 51cal 10.62/11.32kmph 20) 1km - 5:31(5:31/km) 182/194bpm [1005b/km] 60cal 10.87/11.32kmph 21) 1km - 5:28(5:28/km) 175/189bpm [957b/km] 59cal 10.98/11.86kmph 22) 1km - 5:47(5:47/km) 166/177bpm [961b/km] 62cal 10.36/11.72kmph 23) 1km - 5:42(5:42/km) 162/177bpm [925b/km] 59cal 10.51/11.29kmph 24) 1km - 5:34(5:34/km) 152/166bpm [845b/km] 52cal 10.79/12.09kmph 25) 1km - 5:39(5:39/km) 157/171bpm [887b/km] 60cal 10.61/11.89kmph 26) 1km - 5:38(5:38/km) 162/176bpm [914b/km] 61cal 10.64/11.39kmph 27) 1km - 5:33(5:33/km) 162/175bpm [899b/km] 60cal 10.81/11.49kmph 28) 1km - 5:25(5:25/km) 165/177bpm [893b/km] 55cal 11.08/11.76kmph 29) 1km - 5:25(5:25/km) 174/187bpm [942b/km] 59cal 11.08/12.39kmph 30) 1km - 5:16(5:16/km) 177/192bpm [933b/km] 59cal 11.39/11.82kmph 31) 0.02km - 6(5:50/km) 165/166bpm [962b/km] 1cal 10.29/11.56kmph Add a comment	-	4.1mi, 37:53 Run - General Split Summary === 1) 1km - 6:33(6:33/km) 124/138bpm [813b/km] 62cal 9.15/9.87kmph 2) 1km - 6:04(6:04/km) 137/148bpm [831b/km] 55cal 9.89/10.68kmph 3) 1km - 5:40(5:40/km) 145/152bpm [821b/km] 57cal 10.6/11.15kmph 4) 1km - 5:41(5:41/km) 150/160bpm [851b/km] 56cal 10.57/11.66kmph 5) 1km - 5:32(5:32/km) 144/158bpm [796b/km] 59cal 10.86/11.82kmph 6) 1km - 5:27(5:27/km) 150/161bpm [819b/km] 52cal 10.99/12.33kmph 7) 0.53km - 2:56(5:33/km) 147/160bpm [817b/km] 27cal 10.8/11.76kmph Add a comment 3.8mi, 36:01 Run - General Split Summary === 1) 1km - 6:20(6:20/km) 130/150bpm [824b/km] 61cal 9.46/10.75kmph 2) 1km - 5:57(5:57/km) 144/159bpm [857b/km] 54cal 10.09/11.56kmph 3) 1km - 5:44(5:44/km) 151/161bpm [865b/km] 56cal 10.48/10.78kmph 4) 1km - 5:44(5:44/km) 156/166bpm [895b/km] 57cal 10.46/11.59kmph 5) 1km - 5:46(5:46/km) 151/165bpm [870b/km] 55cal 10.41/11.15kmph 6) 1km - 5:33(5:33/km) 159/170bpm [883b/km] 58cal 10.81/11.69kmph 7) 0.18km - 57(5:23/km) 160/163bpm [861b/km] 8cal 11.14/11.29kmph Add a comment	7mi, 1:03:14 Run - General Split Summary === 1) 1km - 5:41(5:41/km) 141/160bpm [802b/km] 56cal 10.55/11.15kmph 2) 1km - 5:27(5:27/km) 137/165bpm [748b/km] 51cal 10.99/11.56kmph 3) 1km - 5:23(5:23/km) 141/147bpm [758b/km] 57cal 11.16/11.42kmph 4) 1km - 5:28(5:28/km) 141/148bpm [771b/km] 57cal 10.98/11.46kmph 5) 1km - 5:28(5:28/km) 134/156bpm [732b/km] 53cal 10.99/11.42kmph 6) 0.53km - 3:08(5:53/km) 126/136bpm [742b/km] 31cal 10.19/11.52kmph 7) 0.8km - 3:25(4:16/km) 144/158bpm [614b/km] 37cal 14.07/16.83kmph 8) 0.02km - 1:31(1:35:40/km) 128/157bpm [12245b/km] 8cal 0.63/14.21kmph 9) 0.83km - 3:18(3:58/km) 165/181bpm [656b/km] 35cal 15.1/17.7kmph 10) 0.02km - 1:30(1:22:29/km) 157/182bpm [12949b/km] 13cal 0.73/15.42kmph 11) 0.83km - 3:14(3:54/km) 168/183bpm [656b/km] 34cal 15.37/16.96kmph 12) 0.01km - 1:30(2:15:19/km) 158/183bpm [21381b/km] 13cal 0.44/15.32kmph 13) 0.82km - 3:19(4:02/km) 170/188bpm [685b/km] 34cal 14.89/16.79kmph 14) 0.03km - 1:31(49:52/km) 162/186bpm [8079b/km] 14cal 1.2/15.02kmph 15) 0.81km - 3:14(4:00/km) 165/185bpm [660b/km] 34cal 14.99/18.07kmph 16) 1km - 7:02(7:02/km) 153/182bpm [1076b/km] 63cal 8.53/15.15kmph 17) 0.5km - 3:05(6:10/km) 152/158bpm [936b/km] 28cal 9.74/10.81kmph Add a comment	12.5mi, 1:48:38 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 142/157bpm [820b/km] 54cal 10.39/10.85kmph 2) 1km - 5:25(5:25/km) 147/159bpm [796b/km] 57cal 11.08/11.46kmph 3) 1km - 5:32(5:32/km) 150/158bpm [829b/km] 55cal 10.85/11.66kmph 4) 1km - 5:48(5:48/km) 156/175bpm [905b/km] 62cal 10.34/11.35kmph 5) 1km - 5:23(5:23/km) 167/181bpm [899b/km] 59cal 11.15/11.96kmph 6) 1km - 5:34(5:34/km) 152/170bpm [846b/km] 53cal 10.77/11.96kmph 7) 1km - 5:22(5:22/km) 154/163bpm [826b/km] 52cal 11.19/11.96kmph 8) 1km - 5:30(5:30/km) 154/161bpm [846b/km] 54cal 10.92/12.02kmph 9) 1km - 5:21(5:21/km) 156/163bpm [834b/km] 53cal 11.22/11.86kmph 10) 1km - 5:05(5:05/km) 170/176bpm [865b/km] 58cal 11.79/13.33kmph 11) 1km - 5:32(5:32/km) 156/177bpm [863b/km] 60cal 10.84/13.37kmph 12) 1km - 5:20(5:20/km) 164/172bpm [874b/km] 59cal 11.26/11.69kmph 13) 1km - 5:14(5:14/km) 159/172bpm [832b/km] 58cal 11.47/12.19kmph 14) 1km - 5:31(5:31/km) 158/162bpm [872b/km] 57cal 10.87/11.22kmph 15) 1km - 5:41(5:41/km) 161/169bpm [916b/km] 60cal 10.55/11.46kmph 16) 1km - 5:42(5:42/km) 166/175bpm [947b/km] 57cal 10.52/10.78kmph 17) 1km - 5:28(5:28/km) 147/164bpm [804b/km] 53cal 10.97/12.29kmph 18) 1km - 5:04(5:04/km) 158/166bpm [800b/km] 56cal 11.86/12.36kmph 19) 1km - 4:54(4:54/km) 164/169bpm [805b/km] 55cal 12.23/12.83kmph 20) 1km - 4:50(4:50/km) 163/166bpm [787b/km] 53cal 12.42/12.83kmph 21) 0.1km - 35(5:49/km) 164/166bpm [954b/km] 6cal 10.32/12.16kmph Add a comment

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