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Lacal F45

FETCH SUPPORTER

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Westville Athletic Club

Races
23
Miles
19920
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. Show More...

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

Recent Training
23rd Jun	General	7.8mi	1:03:28
22nd Jun	General	6.2mi	55:06
20th Jun	General	6.2mi	1:01:43
19th Jun	General	9.6mi	1:26:15
14th Jun	General	6.3mi	57:25

12 Month Benchmarks	Run
Mile	6:33
5k	24:50
5mi	41:12
10k	51:53
10mi	1:30:02
Half	1:58:42

Recent Pictures
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Recent Threads
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Buddies (2)

Followers (1)

Badges Collected	See available badges
+ 107 others

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

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
2021	102	105	144	118	182	110	0	0	0	0	0	0	761
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 27th May May 27	Fri 28th May May 28	Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2
-	-	2.6mi, 20:45 Run - General Split Summary === 1) 1km - 4:33(4:33/km) 187/195bpm [849b/km] 57cal 13.21/16.86kmph 2) 1km - 5:19(5:19/km) 195/200bpm [1037b/km] 68cal 11.28/13.74kmph 3) 1km - 4:43(4:43/km) 197/202bpm [928b/km] 61cal 12.74/13.54kmph 4) 1km - 5:44(5:44/km) 180/199bpm [1031b/km] 73cal 10.47/13.5kmph 5) 0.1km - 27(4:28/km) 179/180bpm [798b/km] 5cal 13.46/13.91kmph Add a comment 2.5mi, 21:16 Run - General Split Summary === 1) 1km - 4:47(4:47/km) 176/187bpm [841b/km] 59cal 12.56/17.8kmph 2) 1km - 5:51(5:51/km) 189/193bpm [1107b/km] 75cal 10.25/12.9kmph 3) 1km - 5:19(5:19/km) 189/199bpm [1004b/km] 68cal 11.3/14.01kmph 4) 0.96km - 5:19(5:31/km) 198/201bpm [1093b/km] 68cal 10.87/13kmph Add a comment 0.6mi, 6:02 Run - General Split Summary === 1) 0.98km - 6:02(6:10/km) 163/186bpm [1005b/km] 67cal 9.73/14.48kmph Add a comment 7mi, 1:00:43 Run - General Split Summary === 1) 1km - 5:54(5:54/km) 129/141bpm [760b/km] 48cal 10.18/11.39kmph 2) 1km - 5:28(5:28/km) 131/147bpm [716b/km] 46cal 10.98/12.06kmph 3) 1km - 5:42(5:42/km) 135/141bpm [769b/km] 49cal 10.53/11.42kmph 4) 1km - 5:20(5:20/km) 142/161bpm [756b/km] 49cal 11.27/11.79kmph 5) 1km - 5:41(5:41/km) 145/148bpm [825b/km] 53cal 10.54/11.56kmph 6) 1km - 5:08(5:08/km) 150/190bpm [771b/km] 49cal 11.68/12.09kmph 7) 1km - 5:14(5:14/km) 161/170bpm [842b/km] 54cal 11.48/11.92kmph 8) 1km - 5:15(5:15/km) 161/167bpm [845b/km] 54cal 11.44/11.96kmph 9) 1km - 5:19(5:19/km) 164/178bpm [871b/km] 56cal 11.3/12.46kmph 10) 1km - 5:14(5:14/km) 169/173bpm [885b/km] 58cal 11.46/12.39kmph 11) 1km - 5:05(5:05/km) 163/178bpm [828b/km] 54cal 11.81/13.2kmph 12) 0.3km - 1:24(4:40/km) 160/170bpm [747b/km] 15cal 12.84/13.4kmph Add a comment	20.5mi, 3:01:13 Run - General Split Summary === 1) 1km - 5:57(5:57/km) 126/143bpm [750b/km] 47cal 10.08/11.42kmph 2) 1km - 5:37(5:37/km) 133/143bpm [747b/km] 49cal 10.68/11.29kmph 3) 1km - 5:45(5:45/km) 141/147bpm [812b/km] 54cal 10.42/11.25kmph 4) 1km - 5:26(5:26/km) 141/144bpm [766b/km] 50cal 11.05/11.49kmph 5) 1km - 5:26(5:26/km) 144/149bpm [782b/km] 52cal 11.04/11.86kmph 6) 1km - 5:32(5:32/km) 145/161bpm [801b/km] 51cal 10.86/12.9kmph 7) 1km - 5:21(5:21/km) 147/161bpm [788b/km] 50cal 11.2/12.36kmph 8) 1km - 5:18(5:18/km) 149/154bpm [790b/km] 52cal 11.32/12.26kmph 9) 1km - 5:38(5:38/km) 151/157bpm [850b/km] 55cal 10.66/11.69kmph 10) 1km - 5:53(5:53/km) 145/170bpm [853b/km] 52cal 10.21/11.46kmph 11) 1km - 5:53(5:53/km) 149/185bpm [877b/km] 54cal 10.19/12.06kmph 12) 1km - 5:54(5:54/km) 145/153bpm [854b/km] 51cal 10.18/12.16kmph 13) 1km - 5:48(5:48/km) 148/151bpm [857b/km] 54cal 10.36/10.88kmph 14) 1km - 5:27(5:27/km) 141/153bpm [768b/km] 39cal 11.02/11.69kmph 15) 1km - 6:00(6:00/km) 138/153bpm [829b/km] 37cal 9.99/11.39kmph 16) 1km - 5:41(5:41/km) 135/142bpm [767b/km] 28cal 10.56/11.49kmph 17) 1km - 5:30(5:30/km) 137/141bpm [753b/km] 29cal 10.91/11.39kmph 18) 1km - 5:34(5:34/km) 133/144bpm [740b/km] 22cal 10.79/12.9kmph 19) 1km - 5:35(5:35/km) 135/138bpm [754b/km] 6cal 10.74/10.92kmph 20) 1km - 5:22(5:22/km) 138/143bpm [741b/km] 6cal 11.17/11.49kmph 21) 1km - 5:21(5:21/km) 133/146bpm [712b/km] 6cal 11.2/11.82kmph 22) 1km - 5:28(5:28/km) 141/152bpm [770b/km] 6cal 10.98/12.06kmph 23) 1km - 5:26(5:26/km) 150/155bpm [815b/km] 6cal 11.05/11.32kmph 24) 1km - 5:21(5:21/km) 145/150bpm [776b/km] 6cal 11.22/11.52kmph 25) 1km - 5:28(5:28/km) 139/154bpm [761b/km] 6cal 10.96/12.7kmph 26) 1km - 5:09(5:09/km) 137/143bpm [705b/km] 5cal 11.66/12.06kmph 27) 1km - 5:11(5:11/km) 137/144bpm [709b/km] 6cal 11.59/12.09kmph 28) 1km - 5:05(5:05/km) 130/143bpm [661b/km] 5cal 11.8/13kmph 29) 1km - 5:21(5:21/km) 140/146bpm [750b/km] 6cal 11.2/11.89kmph 30) 1km - 5:05(5:05/km) 139/144bpm [707b/km] 5cal 11.79/12.66kmph 31) 1km - 5:06(5:06/km) 136/143bpm [694b/km] 5cal 11.76/12.8kmph 32) 1km - 5:20(5:20/km) 129/145bpm [688b/km] 7cal 11.26/12.12kmph 33) 1km - 5:04(5:04/km) 121/144bpm [614b/km] 11cal 11.83/13.1kmph 34) 0.04km - 11(4:15/km) 135/138bpm [573b/km] 1cal 14.13/12.73kmph Add a comment	-	2.5mi, 29:07 Run - General Split Summary === 1) 1km - 6:52(6:52/km) 129/142bpm [887b/km] 59cal 8.73/11.56kmph 2) 1km - 7:39(7:39/km) 151/179bpm [1155b/km] 78cal 7.84/11.59kmph 3) 1km - 6:20(6:20/km) 163/175bpm [1033b/km] 71cal 9.46/15.32kmph 4) 1km - 8:07(8:07/km) 161/178bpm [1306b/km] 88cal 7.39/14.31kmph 5) 0.02km - 8(5:30/km) 166/166bpm [912b/km] 1cal 10.92/11.25kmph Add a comment 7mi, 1:05:59 Run - General Split Summary === 1) 1km - 6:08(6:08/km) 137/150bpm [841b/km] 57cal 9.77/10.98kmph 2) 1km - 6:24(6:24/km) 140/153bpm [895b/km] 61cal 9.38/10.31kmph 3) 1km - 6:00(6:00/km) 160/183bpm [959b/km] 67cal 10.01/10.35kmph 4) 1km - 6:01(6:01/km) 178/186bpm [1072b/km] 79cal 9.96/10.85kmph 5) 0.47km - 3:43(7:56/km) 169/183bpm [1341b/km] 45cal 7.56/18.71kmph 6) 0.38km - 1:30(3:58/km) 171/187bpm [677b/km] 18cal 15.16/17.33kmph 7) 0.11km - 1:00(8:54/km) 180/182bpm [1602b/km] 13cal 6.74/14.11kmph 8) 0.38km - 1:30(3:55/km) 180/183bpm [705b/km] 20cal 15.31/16.46kmph 9) 0.11km - 1:00(8:57/km) 176/183bpm [1574b/km] 12cal 6.71/15.35kmph 10) 0.37km - 1:30(4:06/km) 181/187bpm [742b/km] 19cal 14.64/15.82kmph 11) 0.11km - 1:00(9:14/km) 178/184bpm [1643b/km] 13cal 6.5/14.58kmph 12) 0.38km - 1:30(3:57/km) 182/188bpm [718b/km] 19cal 15.21/15.58kmph 13) 0.08km - 1:00(13:02/km) 179/185bpm [2333b/km] 13cal 4.6/15.05kmph 14) 0.37km - 1:30(4:02/km) 174/187bpm [701b/km] 18cal 14.88/16.36kmph 15) 0.14km - 1:00(7:17/km) 179/185bpm [1304b/km] 13cal 8.23/14.14kmph 16) 0.38km - 1:30(3:56/km) 183/187bpm [718b/km] 20cal 15.29/15.45kmph 17) 0.11km - 1:00(9:14/km) 179/186bpm [1651b/km] 13cal 6.51/15.25kmph 18) 0.36km - 1:30(4:07/km) 185/195bpm [761b/km] 19cal 14.58/16.43kmph 19) 0.1km - 1:00(10:01/km) 183/187bpm [1834b/km] 13cal 5.99/14.08kmph 20) 0.38km - 1:30(3:55/km) 187/193bpm [733b/km] 20cal 15.3/15.22kmph 21) 0.08km - 1:00(13:08/km) 183/188bpm [2403b/km] 13cal 4.57/15.08kmph 22) 0.37km - 1:30(4:01/km) 181/194bpm [727b/km] 19cal 14.95/16.33kmph 23) 0.08km - 1:00(12:11/km) 175/183bpm [2131b/km] 12cal 4.93/14.54kmph 24) 0.38km - 1:30(3:56/km) 179/191bpm [705b/km] 19cal 15.24/16.96kmph 25) 0.06km - 1:00(17:38/km) 181/187bpm [3192b/km] 13cal 3.4/14.88kmph 26) 1km - 6:15(6:15/km) 182/196bpm [1138b/km] 82cal 9.6/11.02kmph 27) 1km - 6:07(6:07/km) 183/192bpm [1118b/km] 81cal 9.82/11.49kmph 28) 0.06km - 21(6:03/km) 184/185bpm [1113b/km] 4cal 9.92/9.67kmph Add a comment	8.9mi, 1:18:09 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 140/153bpm [822b/km] 56cal 10.21/11.72kmph 2) 1km - 5:53(5:53/km) 149/163bpm [877b/km] 59cal 10.19/10.78kmph 3) 1km - 5:42(5:42/km) 154/166bpm [877b/km] 59cal 10.53/11.32kmph 4) 1km - 5:33(5:33/km) 157/164bpm [872b/km] 58cal 10.8/11.19kmph 5) 1km - 5:48(5:48/km) 155/163bpm [898b/km] 58cal 10.36/11.42kmph 6) 1km - 5:39(5:39/km) 157/164bpm [888b/km] 60cal 10.61/11.29kmph 7) 1km - 5:30(5:30/km) 166/179bpm [913b/km] 62cal 10.9/12.23kmph 8) 1km - 5:15(5:15/km) 160/174bpm [840b/km] 55cal 11.43/12.02kmph 9) 1km - 5:10(5:10/km) 163/170bpm [843b/km] 57cal 11.6/11.99kmph 10) 1km - 5:22(5:22/km) 168/184bpm [902b/km] 62cal 11.17/11.96kmph 11) 1km - 5:07(5:07/km) 165/175bpm [843b/km] 56cal 11.74/12.36kmph 12) 1km - 5:17(5:17/km) 177/190bpm [934b/km] 67cal 11.37/11.79kmph 13) 1km - 5:13(5:13/km) 174/184bpm [908b/km] 65cal 11.5/12.26kmph 14) 1km - 5:20(5:20/km) 171/180bpm [913b/km] 62cal 11.24/12.39kmph 15) 0.26km - 1:27(5:39/km) 170/180bpm [961b/km] 17cal 10.61/10.38kmph Add a comment
Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9
-	-	13.8mi, 2:00:52 Run - General Split Summary === 1) 1km - 6:07(6:07/km) 134/149bpm [820b/km] 54cal 9.81/11.66kmph 2) 1km - 5:41(5:41/km) 138/153bpm [785b/km] 52cal 10.55/13.17kmph 3) 1km - 5:47(5:47/km) 146/153bpm [844b/km] 56cal 10.38/10.61kmph 4) 1km - 5:20(5:20/km) 141/154bpm [753b/km] 49cal 11.24/11.76kmph 5) 1km - 5:50(5:50/km) 144/147bpm [839b/km] 55cal 10.3/11.52kmph 6) 1km - 5:28(5:28/km) 146/158bpm [799b/km] 51cal 10.97/11.59kmph 7) 1km - 5:30(5:30/km) 151/159bpm [832b/km] 55cal 10.89/11.12kmph 8) 1km - 5:18(5:18/km) 147/158bpm [780b/km] 50cal 11.3/11.99kmph 9) 1km - 5:30(5:30/km) 156/171bpm [859b/km] 55cal 10.89/12.12kmph 10) 1km - 5:38(5:38/km) 153/176bpm [863b/km] 54cal 10.64/12.02kmph 11) 1km - 6:23(6:23/km) 161/166bpm [1027b/km] 68cal 9.41/10.68kmph 12) 1km - 5:43(5:43/km) 156/165bpm [893b/km] 56cal 10.49/11.76kmph 13) 1km - 5:01(5:01/km) 156/160bpm [782b/km] 51cal 11.97/13.07kmph 14) 1km - 5:14(5:14/km) 155/160bpm [811b/km] 53cal 11.46/12.33kmph 15) 1km - 5:54(5:54/km) 156/177bpm [920b/km] 59cal 10.17/11.19kmph 16) 1km - 5:02(5:02/km) 164/180bpm [826b/km] 55cal 11.91/13.44kmph 17) 1km - 4:56(4:56/km) 164/167bpm [808b/km] 54cal 12.18/12.63kmph 18) 1km - 5:03(5:03/km) 165/168bpm [834b/km] 55cal 11.87/12.83kmph 19) 1km - 4:59(4:59/km) 163/171bpm [813b/km] 51cal 12.03/12.9kmph 20) 1km - 5:13(5:13/km) 179/187bpm [932b/km] 66cal 11.52/12.8kmph 21) 1km - 4:48(4:48/km) 179/184bpm [860b/km] 62cal 12.49/12.9kmph 22) 1km - 5:01(5:01/km) 173/182bpm [868b/km] 60cal 11.95/12.7kmph 23) 0.24km - 1:24(5:46/km) 172/183bpm [993b/km] 17cal 10.39/11.15kmph Add a comment	3.5mi, 32:52 Run - General Split Summary === 1) 1km - 6:06(6:06/km) 136/146bpm [829b/km] 57cal 9.84/12.73kmph 2) 1km - 5:47(5:47/km) 142/146bpm [820b/km] 57cal 10.39/11.05kmph 3) 1km - 5:58(5:58/km) 136/151bpm [811b/km] 53cal 10.07/10.71kmph 4) 1km - 5:49(5:49/km) 148/164bpm [861b/km] 58cal 10.31/10.92kmph 5) 1km - 5:44(5:44/km) 146/160bpm [836b/km] 55cal 10.48/11.92kmph 6) 0.6km - 3:29(5:48/km) 150/161bpm [869b/km] 34cal 10.35/12.23kmph Add a comment	7.3mi, 1:07:29 Run - General Split Summary === 1) 1km - 5:48(5:48/km) 138/144bpm [801b/km] 55cal 10.34/11.08kmph 2) 1km - 5:28(5:28/km) 144/148bpm [787b/km] 54cal 10.98/11.92kmph 3) 1km - 5:58(5:58/km) 139/148bpm [830b/km] 55cal 10.05/11.76kmph 4) 1km - 5:48(5:48/km) 146/153bpm [848b/km] 57cal 10.34/10.78kmph 5) 1km - 6:33(6:33/km) 146/164bpm [957b/km] 63cal 9.15/11.42kmph 6) 1km - 6:09(6:09/km) 152/159bpm [935b/km] 63cal 9.75/10.85kmph 7) 1km - 5:51(5:51/km) 155/158bpm [908b/km] 61cal 10.24/10.61kmph 8) 1km - 5:30(5:30/km) 154/162bpm [848b/km] 57cal 10.9/11.35kmph 9) 1km - 5:39(5:39/km) 157/171bpm [887b/km] 60cal 10.62/11.39kmph 10) 1km - 5:30(5:30/km) 150/159bpm [824b/km] 52cal 10.92/11.42kmph 11) 1km - 5:31(5:31/km) 148/154bpm [815b/km] 53cal 10.89/11.35kmph 12) 0.67km - 3:43(5:35/km) 143/151bpm [797b/km] 29cal 10.76/11.62kmph Add a comment	6.5mi, 59:12 Run - General Split Summary === 1) 1km - 6:14(6:14/km) 144/166bpm [898b/km] 61cal 9.62/10.61kmph 2) 1km - 5:57(5:57/km) 141/163bpm [839b/km] 56cal 10.08/10.48kmph 3) 1km - 6:02(6:02/km) 141/145bpm [850b/km] 58cal 9.95/11.66kmph 4) 1km - 5:42(5:42/km) 142/154bpm [810b/km] 54cal 10.52/11.82kmph 5) 0.54km - 3:08(5:49/km) 148/152bpm [862b/km] 31cal 10.3/17.47kmph 6) 0.37km - 1:30(4:02/km) 150/153bpm [605b/km] 15cal 14.88/16.56kmph 7) 0.11km - 1:00(9:27/km) 148/152bpm [1399b/km] 10cal 6.35/14.31kmph 8) 0.36km - 1:30(4:12/km) 144/157bpm [604b/km] 14cal 14.31/15.28kmph 9) 0.13km - 1:00(7:50/km) 152/159bpm [1191b/km] 10cal 7.66/14.24kmph 10) 0.35km - 1:30(4:17/km) 155/166bpm [665b/km] 15cal 13.99/14.08kmph 11) 0.12km - 1:00(8:28/km) 150/155bpm [1270b/km] 10cal 7.09/13.87kmph 12) 0.36km - 1:30(4:12/km) 148/156bpm [621b/km] 14cal 14.3/14.51kmph 13) 0.11km - 1:00(9:18/km) 149/154bpm [1385b/km] 10cal 6.45/14.24kmph 14) 0.35km - 1:30(4:14/km) 149/151bpm [632b/km] 14cal 14.15/15.08kmph 15) 0.14km - 1:00(7:11/km) 150/154bpm [1077b/km] 10cal 8.36/14.21kmph 16) 0.35km - 1:30(4:16/km) 149/151bpm [635b/km] 15cal 14.08/14.51kmph 17) 0.1km - 1:00(9:59/km) 145/150bpm [1447b/km] 9cal 6.01/13.74kmph 18) 0.36km - 1:30(4:12/km) 148/151bpm [620b/km] 14cal 14.31/15.92kmph 19) 0.12km - 1:00(8:22/km) 148/150bpm [1239b/km] 9cal 7.17/13.94kmph 20) 0.36km - 1:30(4:09/km) 148/150bpm [615b/km] 14cal 14.44/15.15kmph 21) 0.12km - 1:00(8:38/km) 146/150bpm [1261b/km] 9cal 6.95/14.08kmph 22) 0.36km - 1:30(4:11/km) 149/152bpm [623b/km] 14cal 14.34/14.88kmph 23) 0.13km - 1:00(7:57/km) 145/150bpm [1153b/km] 9cal 7.54/13.98kmph 24) 0.36km - 1:30(4:13/km) 149/153bpm [629b/km] 14cal 14.21/15.82kmph 25) 0.14km - 1:00(7:20/km) 137/154bpm [1005b/km] 7cal 8.18/14.28kmph 26) 1km - 6:22(6:22/km) 144/151bpm [918b/km] 56cal 9.41/11.35kmph 27) 0.12km - 47(6:32/km) 145/147bpm [947b/km] 7cal 9.18/10.68kmph Add a comment	-
Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16
-	-	11.2mi, 1:34:48 Run - General Split Summary === 1) 1km - 5:28(5:28/km) 140/148bpm [766b/km] 52cal 10.96/11.32kmph 2) 1km - 5:34(5:34/km) 142/153bpm [791b/km] 54cal 10.78/12.39kmph 3) 1km - 5:39(5:39/km) 151/171bpm [854b/km] 59cal 10.61/11.92kmph 4) 1km - 5:14(5:14/km) 157/165bpm [823b/km] 56cal 11.45/11.99kmph 5) 1km - 5:29(5:29/km) 160/163bpm [877b/km] 60cal 10.95/11.82kmph 6) 1km - 5:22(5:22/km) 160/178bpm [860b/km] 59cal 11.17/12.39kmph 7) 1km - 5:20(5:20/km) 161/178bpm [858b/km] 59cal 11.25/12.53kmph 8) 1km - 5:05(5:05/km) 161/167bpm [818b/km] 56cal 11.8/12.5kmph 9) 1km - 6:39(6:39/km) 156/166bpm [1038b/km] 68cal 9.01/13.13kmph 10) 1km - 4:55(4:55/km) 158/162bpm [776b/km] 52cal 12.21/12.77kmph 11) 1km - 5:15(5:15/km) 159/163bpm [834b/km] 56cal 11.44/12.56kmph 12) 1km - 4:58(4:58/km) 158/163bpm [786b/km] 51cal 12.06/13.1kmph 13) 1km - 5:11(5:11/km) 161/163bpm [833b/km] 57cal 11.59/12.8kmph 14) 1km - 5:01(5:01/km) 164/172bpm [823b/km] 56cal 11.96/13.17kmph 15) 1km - 4:48(4:48/km) 157/167bpm [753b/km] 47cal 12.51/13.2kmph 16) 1km - 5:04(5:04/km) 158/164bpm [801b/km] 53cal 11.84/12.77kmph 17) 1km - 4:38(4:38/km) 159/166bpm [738b/km] 49cal 12.93/13.17kmph 18) 1km - 4:49(4:49/km) 156/166bpm [751b/km] 47cal 12.47/14.41kmph 19) 0.07km - 18(4:10/km) 157/159bpm [654b/km] 3cal 14.41/14.41kmph Add a comment	2.7mi, 21:25 Run - General Split Summary === 1) 1km - 4:55(4:55/km) 156/179bpm [768b/km] 50cal 12.19/13.98kmph 2) 0.31km - 1:22(4:25/km) 172/178bpm [760b/km] 16cal 13.58/14.78kmph 3) 1km - 5:09(5:09/km) 174/189bpm [896b/km] 63cal 11.65/14.14kmph 4) 1km - 4:36(4:36/km) 181/192bpm [833b/km] 59cal 13.04/14.01kmph 5) 1km - 5:19(5:19/km) 186/193bpm [988b/km] 69cal 11.29/14.01kmph 6) 0.01km - 3(5:17/km) 188/188bpm [992b/km] 11.37/10.45kmph Add a comment 10.4mi, 1:34:06 Run - General Split Summary === 1) 1km - 5:58(5:58/km) 151/161bpm [902b/km] 62cal 10.04/10.88kmph 2) 1km - 5:44(5:44/km) 146/158bpm [837b/km] 57cal 10.47/11.42kmph 3) 1km - 5:50(5:50/km) 150/155bpm [876b/km] 60cal 10.28/10.88kmph 4) 1km - 5:25(5:25/km) 154/160bpm [835b/km] 57cal 11.07/11.56kmph 5) 1km - 5:50(5:50/km) 160/166bpm [934b/km] 64cal 10.28/11.69kmph 6) 1km - 5:29(5:29/km) 163/179bpm [894b/km] 62cal 10.94/12.39kmph 7) 1km - 5:38(5:38/km) 170/176bpm [958b/km] 67cal 10.65/10.98kmph 8) 1km - 5:46(5:46/km) 169/186bpm [973b/km] 68cal 10.42/11.69kmph 9) 1km - 5:47(5:47/km) 174/192bpm [1007b/km] 73cal 10.37/11.72kmph 10) 1km - 5:29(5:29/km) 171/178bpm [939b/km] 67cal 10.93/12.33kmph 11) 1km - 5:31(5:31/km) 174/179bpm [959b/km] 69cal 10.89/11.39kmph 12) 1km - 5:44(5:44/km) 177/199bpm [1014b/km] 72cal 10.48/11.82kmph 13) 1km - 5:36(5:36/km) 175/180bpm [981b/km] 72cal 10.7/11.32kmph 14) 1km - 5:42(5:42/km) 180/198bpm [1025b/km] 74cal 10.54/11.42kmph 15) 1km - 5:13(5:13/km) 179/186bpm [933b/km] 68cal 11.51/12.19kmph 16) 1km - 5:31(5:31/km) 179/192bpm [989b/km] 70cal 10.86/11.62kmph 17) 0.71km - 3:52(5:26/km) 184/190bpm [999b/km] 51cal 11.05/12.5kmph Add a comment	6.3mi, 57:25 Run - General Split Summary === 1) 1km - 6:00(6:00/km) 114/124bpm [684b/km] 37cal 9.99/10.78kmph 2) 1km - 5:41(5:41/km) 127/137bpm [723b/km] 42cal 10.54/11.05kmph 3) 1km - 5:51(5:51/km) 128/141bpm [748b/km] 43cal 10.27/11.49kmph 4) 1km - 5:32(5:32/km) 129/141bpm [714b/km] 40cal 10.84/11.62kmph 5) 1km - 5:35(5:35/km) 133/142bpm [744b/km] 43cal 10.73/12.23kmph 6) 1km - 5:36(5:36/km) 136/142bpm [762b/km] 46cal 10.71/11.39kmph 7) 1km - 5:39(5:39/km) 143/152bpm [809b/km] 51cal 10.61/11.62kmph 8) 1km - 5:33(5:33/km) 138/148bpm [766b/km] 44cal 10.81/11.89kmph 9) 1km - 5:32(5:32/km) 140/146bpm [775b/km] 45cal 10.84/11.76kmph 10) 1km - 5:45(5:45/km) 144/181bpm [829b/km] 48cal 10.43/11.96kmph 11) 0.11km - 39(5:58/km) 145/147bpm [866b/km] 5cal 10.05/10.21kmph Add a comment	-	-
Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19	Sun 20th Jun Jun 20	Mon 21st Jun Jun 21	Tue 22nd Jun Jun 22	Wed 23rd Jun Jun 23
-	-	9.6mi, 1:26:15 Run - General Split Summary === 1) 1km - 5:14(5:14/km) 136/151bpm [711b/km] 48cal 11.48/12.97kmph 2) 1km - 5:50(5:50/km) 141/161bpm [823b/km] 55cal 10.28/12.46kmph 3) 1km - 5:53(5:53/km) 146/152bpm [858b/km] 59cal 10.21/10.98kmph 4) 1km - 5:23(5:23/km) 148/153bpm [798b/km] 54cal 11.13/11.72kmph 5) 1km - 6:28(6:28/km) 149/164bpm [964b/km] 63cal 9.28/11.22kmph 6) 1km - 6:54(6:54/km) 154/169bpm [1062b/km] 72cal 8.7/10.18kmph 7) 1km - 6:13(6:13/km) 159/171bpm [988b/km] 68cal 9.66/12.8kmph 8) 1km - 5:55(5:55/km) 162/173bpm [958b/km] 65cal 10.14/11.39kmph 9) 1km - 5:41(5:41/km) 164/171bpm [932b/km] 64cal 10.56/11.86kmph 10) 1km - 5:07(5:07/km) 165/171bpm [843b/km] 58cal 11.74/12.56kmph 11) 1km - 5:16(5:16/km) 166/172bpm [874b/km] 60cal 11.4/12.16kmph 12) 1km - 4:54(4:54/km) 159/170bpm [778b/km] 51cal 12.27/13.37kmph 13) 1km - 4:59(4:59/km) 156/164bpm [777b/km] 51cal 12.05/13.71kmph 14) 1km - 5:30(5:30/km) 161/165bpm [884b/km] 59cal 10.92/12.23kmph 15) 1km - 4:59(4:59/km) 162/166bpm [808b/km] 54cal 12.03/13.3kmph 16) 0.47km - 2:01(4:16/km) 153/164bpm [654b/km] 18cal 14.04/15.48kmph Add a comment	6.2mi, 1:01:43 Run - General Split Summary === 1) 1km - 7:31(7:31/km) 139/148bpm [1045b/km] 70cal 7.98/11.69kmph 2) 1km - 6:30(6:30/km) 156/185bpm [1014b/km] 71cal 9.23/10.85kmph 3) 1km - 5:52(5:52/km) 179/183bpm [1051b/km] 77cal 10.22/11.25kmph 4) 1km - 7:04(7:04/km) 167/177bpm [1179b/km] 81cal 8.5/10.58kmph 5) 1km - 6:45(6:45/km) 174/178bpm [1173b/km] 84cal 8.9/10.38kmph 6) 1km - 6:04(6:04/km) 170/181bpm [1032b/km] 72cal 9.88/10.55kmph 7) 1km - 5:34(5:34/km) 161/172bpm [896b/km] 58cal 10.79/11.42kmph 8) 1km - 5:40(5:40/km) 156/166bpm [885b/km] 58cal 10.58/11.89kmph 9) 1km - 5:05(5:05/km) 153/160bpm [777b/km] 48cal 11.81/12.56kmph 10) 1km - 5:26(5:26/km) 151/159bpm [820b/km] 50cal 11.05/13.81kmph 11) 0.04km - 13(6:03/km) 152/153bpm [918b/km] 2cal 9.93/9.77kmph Add a comment	-	6.2mi, 55:06 Run - General Split Summary === 1) 1km - 5:56(5:56/km) 177/184bpm [1051b/km] 71cal 10.11/10.58kmph 2) 1km - 5:47(5:47/km) 181/198bpm [1047b/km] 70cal 10.38/11.29kmph 3) 1km - 5:32(5:32/km) 187/193bpm [1035b/km] 69cal 10.84/11.19kmph 4) 1km - 5:33(5:33/km) 189/192bpm [1048b/km] 69cal 10.82/11.35kmph 5) 0.44km - 2:22(5:24/km) 192/195bpm [1036b/km] 29cal 11.12/17.57kmph 6) 0.8km - 3:28(4:21/km) 194/200bpm [842b/km] 43cal 13.82/15.42kmph 7) 0.18km - 1:31(8:22/km) 190/196bpm [1591b/km] 18cal 7.16/13.5kmph 8) 0.8km - 3:24(4:15/km) 194/198bpm [824b/km] 42cal 14.12/14.81kmph 9) 0.12km - 1:31(12:41/km) 188/199bpm [2385b/km] 18cal 4.73/13.57kmph 10) 0.8km - 3:29(4:21/km) 189/196bpm [821b/km] 43cal 13.81/15.92kmph 11) 0.11km - 1:32(14:16/km) 183/193bpm [2610b/km] 18cal 4.2/13.27kmph 12) 0.8km - 3:28(4:20/km) 190/199bpm [823b/km] 42cal 13.86/15.89kmph 13) 0.29km - 2:00(6:49/km) 193/206bpm [1316b/km] 25cal 8.8/13.77kmph 14) 1km - 5:46(5:46/km) 195/201bpm [1125b/km] 72cal 10.4/10.61kmph 15) 0.68km - 3:48(5:36/km) 195/203bpm [1093b/km] 47cal 10.7/11.12kmph Add a comment	7.8mi, 1:03:28 Run - General Split Summary === 1) 1km - 5:34(5:34/km) 142/162bpm [789b/km] 49cal 10.79/11.82kmph 2) 1km - 4:58(4:58/km) 148/151bpm [736b/km] 47cal 12.07/13.1kmph 3) 1km - 4:57(4:57/km) 151/154bpm [746b/km] 47cal 12.14/13.03kmph 4) 1km - 5:08(5:08/km) 154/158bpm [790b/km] 50cal 11.7/12.5kmph 5) 1km - 4:44(4:44/km) 157/161bpm [742b/km] 47cal 12.69/13.91kmph 6) 1km - 5:13(5:13/km) 160/169bpm [834b/km] 52cal 11.51/13.74kmph 7) 1km - 5:26(5:26/km) 168/183bpm [912b/km] 59cal 11.05/11.35kmph 8) 1km - 5:11(5:11/km) 162/172bpm [841b/km] 53cal 11.56/12.29kmph 9) 1km - 4:51(4:51/km) 162/176bpm [787b/km] 50cal 12.36/12.97kmph 10) 1km - 5:07(5:07/km) 160/169bpm [819b/km] 52cal 11.72/13.13kmph 11) 1km - 4:48(4:48/km) 152/163bpm [730b/km] 43cal 12.49/14.31kmph 12) 1km - 4:43(4:43/km) 148/165bpm [699b/km] 37cal 12.71/14.38kmph 13) 0.61km - 2:48(4:35/km) 143/159bpm [655b/km] 19cal 13.09/14.85kmph Add a comment

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