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Lacal
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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
5th Jun	General	3.4mi	32:15
3rd Jun	General	12.8mi	1:54:06
1st Jun	General	2.5mi	20:38
1st Jun	General	6.5mi	53:48
31st May	General	6.2mi	56:58

12 Month Benchmarks	Run
Mile	4:26
5k	24:16
5mi	39:05
10k	49:11
10mi	1:27:41
Half	1:54:23
20mi	2:59:27
Mara	3:57:57
50k	4:48:08
40mi	6:17:17
75k	7:23:08
50mi	7:57:56

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Buddies (2)

Followers (4)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2016	2020
4km	1	16:05 6:28/mi	74.24						16:05 74.24
5km	1	24:33 7:54/mi	64.43									24:33 64.43
10km	4	43:45 7:02/mi	68.67	44:57 66.64	43:45 68.67
10mi	1	1:08:00 6:48/mi	73.45					1:08:00 73.45
13.1mi	4	1:33:35 7:09/mi	69.56	1:43:20 62.65	1:37:37 66.32		1:33:35 69.56					1:42:52 67.88
25km	1	1:46:40 6:52/mi	73.95							1:46:40 73.95
26.2mi	4	3:10:16 7:16/mi	71.11				3:18:00 67.93	3:11:46 70.55	3:10:16 71.11
52km	1	4:04:00 7:33/mi	70.45							4:04:00 70.45
56km	1	4:49:19 8:19/mi	63.22			4:49:19 63.22
87km	1	7:58:00 8:51/mi	67.86						7:58:00 67.86
89km	1	8:42:09 9:27/mi	62.95			8:42:09 62.95
89.2km	1	8:43:00 9:26/mi	65.62								8:43:00 65.62
89.3km	1	7:31:53 8:09/mi	73.40					7:31:53 73.40
89.3km	1	8:25:00 9:06/mi	65.47				8:25:00 65.47

2020		Result	WAVA	Distance
14 Jun	Comrades Marathon		0.00	90.2km
15 Feb	Uvongo parkrun PB	24:33	64.43	5km
9 Feb	Hillcrest Half Marathon SB	1:42:52	67.88	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	65.62	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	70.45	52km
29 Jan	PDAC 25km PB	1:46:40	73.95	25km
2011		Result	WAVA	Distance
29 May	Comrades Marathon PB	7:58:00	67.86	86.96km
13 Apr	Forest Hills Time Trial PB	16:05	74.24	4km
12 Feb	SA Championships - George PB	3:10:16	71.11	26.2mi
2010		Result	WAVA	Distance
4 Dec	P.E. City Marathon SB	3:11:46	70.55	26.2mi
12 Sep	Duke of York PB	1:08:00	73.45	10mi
30 May	Comrades Marathon PB	7:31:53	73.40	89.28km
27 Feb	Buff Marathon	3:13:53	69.55	26.2mi
2009		Result	WAVA	Distance
24 May	Comrades Marathon PB	8:25:00	65.47	89.3km
1 Mar	Cape Gate Vaal Marathon SB	3:18:00	67.93	26.2mi
1 Mar	Cape Gate Vaal Half Marathon PB	1:33:35	69.56	13.1mi
2008		Result	WAVA	Distance
15 Jun	Comrades Marathon PB	8:42:09	62.95	89km
22 Mar	Two Oceans Marathon PB	4:49:19	63.22	56km
2007		Result	WAVA	Distance
7 May	Shinfield 10K PB	43:45	68.67	10km
25 Mar	Reading Half Marathon SB	1:37:37	66.32	13.1mi
2006		Result	WAVA	Distance
3 Dec	Bromham Pudding Run 10K SB	44:57	66.64	10km
8 Oct	Henley Half Marathon SB	1:43:20	62.65	13.1mi
24 Sep	Mortimer 10k	48:21	61.96	10km
10 Sep	peppard 10k	53:51	55.63	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
2023	0	2.2	0	0	0	0	0	0	0	0	0	0	2.2
2023	47	22	66	98	151	25	0	0	0	0	0	0	410
2022	100	106	175	133	212	202	252	162	52	122	70	53	1638
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

Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16
-	6.4mi, 57:26 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 139/156bpm [815b/km] 59cal 10.24/11.49kmph 2) 1km - 5:43(5:43/km) 155/163bpm [887b/km] 58cal 10.49/11.42kmph 3) 1km - 5:43(5:43/km) 162/174bpm [926b/km] 58cal 10.5/11.32kmph 4) 1km - 5:41(5:41/km) 161/169bpm [915b/km] 59cal 10.56/12.19kmph 5) 1km - 5:36(5:36/km) 162/171bpm [907b/km] 61cal 10.72/11.92kmph 6) 1km - 5:42(5:42/km) 164/170bpm [935b/km] 62cal 10.53/11.05kmph 7) 1km - 5:35(5:35/km) 162/171bpm [904b/km] 56cal 10.76/11.96kmph 8) 1km - 5:25(5:25/km) 160/165bpm [868b/km] 61cal 11.06/12.53kmph 9) 1km - 5:13(5:13/km) 161/167bpm [840b/km] 51cal 11.5/11.99kmph 10) 1km - 5:13(5:13/km) 166/172bpm [866b/km] 56cal 11.51/13.13kmph 11) 0.31km - 1:43(5:33/km) 166/171bpm [922b/km] 20cal 10.8/11.69kmph Add a comment	-	-	-	-	4.4mi, 44:05 Run - General Split Summary === 1) 1km - 6:05(6:05/km) 138/156bpm [839b/km] 57cal 9.86/11.12kmph 2) 1km - 5:32(5:32/km) 141/154bpm [780b/km] 56cal 10.84/13.23kmph 3) 1km - 6:16(6:16/km) 154/163bpm [965b/km] 61cal 9.58/11.05kmph 4) 1km - 6:50(6:50/km) 159/170bpm [1087b/km] 68cal 8.78/10.28kmph 5) 1km - 6:13(6:13/km) 157/175bpm [975b/km] 60cal 9.66/11.05kmph 6) 1km - 6:29(6:29/km) 146/161bpm [946b/km] 57cal 9.26/11.12kmph 7) 1km - 6:14(6:14/km) 146/163bpm [910b/km] 53cal 9.63/11.32kmph 8) 0.07km - 26(6:02/km) 121/140bpm [731b/km] 3cal 9.93/11.39kmph Add a comment 0mi, 53:02 Run - General Split Summary === 1) 0km - 53:02(0/km) 104/140bpm [INFb/km] 201cal Add a comment 5.1mi, 44:12 Run - General Split Summary === 1) 1km - 6:19(6:19/km) 137/152bpm [865b/km] 60cal 9.5/10.55kmph 2) 1km - 5:47(5:47/km) 152/161bpm [880b/km] 62cal 10.37/10.68kmph 3) 1km - 5:43(5:43/km) 147/156bpm [842b/km] 56cal 10.48/11.49kmph 4) 1km - 5:46(5:46/km) 143/155bpm [825b/km] 62cal 10.4/11.59kmph 5) 0.16km - 58(5:55/km) 133/140bpm [786b/km] 7cal 10.15/10.14kmph 6) 0.2km - 1:00(5:05/km) 134/146bpm [681b/km] 10cal 11.8/11.39kmph 7) 0.17km - 1:00(5:45/km) 126/147bpm [724b/km] 7cal 10.44/13.3kmph 8) 0.23km - 1:00(4:18/km) 156/160bpm [672b/km] 11cal 13.93/14.04kmph 9) 0.18km - 1:00(5:36/km) 161/166bpm [902b/km] 11cal 10.71/13.23kmph 10) 0.22km - 1:00(4:37/km) 157/159bpm [725b/km] 11cal 12.99/12.97kmph 11) 0.19km - 1:00(5:13/km) 161/167bpm [839b/km] 10cal 11.52/13.33kmph 12) 0.21km - 1:00(4:45/km) 163/165bpm [775b/km] 11cal 12.62/13.23kmph 13) 0.18km - 1:00(5:30/km) 159/162bpm [875b/km] 11cal 10.9/11.99kmph 14) 0.2km - 1:00(5:01/km) 155/159bpm [777b/km] 10cal 11.97/12.46kmph 15) 0.19km - 1:00(5:10/km) 154/157bpm [796b/km] 11cal 11.6/12.16kmph 16) 0.22km - 1:00(4:29/km) 157/160bpm [704b/km] 9cal 13.37/12.66kmph 17) 0.19km - 1:00(5:13/km) 158/161bpm [823b/km] 9cal 11.51/12.16kmph 18) 0.22km - 1:00(4:32/km) 153/159bpm [693b/km] 10cal 13.25/12.77kmph 19) 0.19km - 1:00(5:21/km) 155/160bpm [829b/km] 11cal 11.22/12.87kmph 20) 0.23km - 1:00(4:24/km) 159/166bpm [699b/km] 13cal 13.65/13.91kmph 21) 0.18km - 1:00(5:26/km) 163/166bpm [884b/km] 12cal 11.06/13.91kmph 22) 0.23km - 1:00(4:24/km) 157/165bpm [691b/km] 10cal 13.63/13.67kmph 23) 0.19km - 1:00(5:08/km) 151/154bpm [776b/km] 10cal 11.68/13.64kmph 24) 0.24km - 1:00(4:11/km) 153/163bpm [640b/km] 12cal 14.35/14.95kmph 25) 0.15km - 39(4:17/km) 163/165bpm [698b/km] 8cal 14/14.54kmph Add a comment
Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23
-	2.5mi, 19:57 Run - General Split Summary === 1) 1km - 5:03(5:03/km) 141/161bpm [713b/km] 54cal 11.87/13.47kmph 2) 1km - 4:54(4:54/km) 157/162bpm [769b/km] 57cal 12.25/12.97kmph 3) 1km - 4:49(4:49/km) 155/167bpm [746b/km] 52cal 12.46/13.17kmph 4) 1km - 4:49(4:49/km) 165/173bpm [795b/km] 56cal 12.45/14.01kmph 5) 0.08km - 22(4:43/km) 163/165bpm [768b/km] 4cal 12.74/13.84kmph Add a comment 6.8mi, 58:19 Run - General Split Summary === 1) 1km - 6:08(6:08/km) 129/152bpm [792b/km] 63cal 9.77/11.39kmph 2) 1km - 5:18(5:18/km) 145/156bpm [769b/km] 57cal 11.31/12.26kmph 3) 1km - 5:22(5:22/km) 151/164bpm [811b/km] 62cal 11.17/11.89kmph 4) 1km - 5:06(5:06/km) 152/159bpm [774b/km] 59cal 11.78/12.83kmph 5) 1km - 4:55(4:55/km) 160/166bpm [786b/km] 56cal 12.22/14.68kmph 6) 1km - 5:05(5:05/km) 161/168bpm [819b/km] 58cal 11.8/14.64kmph 7) 1km - 5:15(5:15/km) 161/169bpm [844b/km] 53cal 11.44/14.04kmph 8) 1km - 5:28(5:28/km) 157/174bpm [858b/km] 59cal 10.98/12.7kmph 9) 1km - 5:15(5:15/km) 181/192bpm [949b/km] 58cal 11.44/13.57kmph 10) 1km - 5:34(5:34/km) 178/185bpm [992b/km] 61cal 10.76/11.29kmph 11) 0.88km - 4:53(5:32/km) 175/182bpm [968b/km] 51cal 10.85/11.49kmph Add a comment	0mi, 1:07:55 Run - General Split Summary === 1) 0km - 1:07:55(0/km) 124/161bpm [INFb/km] 378cal Add a comment	3.1mi, 32:21 Run - General Split Summary === 1) 1km - 6:19(6:19/km) 152/166bpm [959b/km] 59cal 9.51/11.02kmph 2) 1km - 6:20(6:20/km) 160/171bpm [1015b/km] 63cal 9.46/11.22kmph 3) 1km - 6:17(6:17/km) 163/172bpm [1024b/km] 71cal 9.55/10.88kmph 4) 1km - 6:31(6:31/km) 161/170bpm [1050b/km] 64cal 9.2/10.55kmph 5) 1km - 6:45(6:45/km) 158/171bpm [1067b/km] 69cal 8.88/11.39kmph 6) 0.03km - 8(5:06/km) 167/168bpm [853b/km] 1cal 11.75/10.11kmph Add a comment 13.2mi, 1:57:05 Run - General Split Summary === 1) 1km - 6:01(6:01/km) 132/151bpm [794b/km] 66cal 9.98/10.58kmph 2) 1km - 5:47(5:47/km) 148/166bpm [856b/km] 55cal 10.38/11.32kmph 3) 1km - 5:59(5:59/km) 157/166bpm [938b/km] 59cal 10.04/11.89kmph 4) 1km - 5:39(5:39/km) 161/168bpm [910b/km] 67cal 10.61/11.05kmph 5) 1km - 5:26(5:26/km) 167/173bpm [907b/km] 60cal 11.04/11.82kmph 6) 1km - 5:40(5:40/km) 168/177bpm [952b/km] 63cal 10.58/11.62kmph 7) 1km - 5:30(5:30/km) 161/178bpm [887b/km] 59cal 10.9/11.79kmph 8) 1km - 5:33(5:33/km) 165/172bpm [916b/km] 64cal 10.8/11.05kmph 9) 1km - 5:29(5:29/km) 165/179bpm [906b/km] 62cal 10.93/11.39kmph 10) 1km - 5:20(5:20/km) 148/162bpm [789b/km] 54cal 11.26/12.73kmph 11) 1km - 5:54(5:54/km) 164/177bpm [966b/km] 60cal 10.18/11.08kmph 12) 1km - 5:26(5:26/km) 164/171bpm [890b/km] 59cal 11.06/11.96kmph 13) 1km - 5:32(5:32/km) 160/172bpm [886b/km] 59cal 10.83/11.59kmph 14) 1km - 5:49(5:49/km) 154/162bpm [896b/km] 54cal 10.31/11.46kmph 15) 1km - 5:34(5:34/km) 152/162bpm [847b/km] 47cal 10.77/11.96kmph 16) 1km - 5:28(5:28/km) 153/166bpm [836b/km] 49cal 10.98/11.49kmph 17) 1km - 5:24(5:24/km) 140/159bpm [756b/km] 51cal 11.11/12.02kmph 18) 1km - 5:09(5:09/km) 153/159bpm [787b/km] 52cal 11.67/12.43kmph 19) 1km - 5:06(5:06/km) 155/169bpm [791b/km] 52cal 11.75/12.63kmph 20) 1km - 5:10(5:10/km) 153/161bpm [790b/km] 49cal 11.62/12.6kmph 21) 1km - 5:03(5:03/km) 154/161bpm [777b/km] 56cal 11.89/12.8kmph 22) 0.25km - 1:06(4:25/km) 161/164bpm [711b/km] 12cal 13.59/14.38kmph Add a comment	7.5mi, 1:17:10 Run - General Split Summary === 1) 1km - 6:21(6:21/km) 134/150bpm [851b/km] 65cal 9.45/10.81kmph 2) 1km - 5:26(5:26/km) 152/161bpm [826b/km] 59cal 11.04/11.35kmph 3) 1km - 5:22(5:22/km) 155/162bpm [832b/km] 58cal 11.18/11.69kmph 4) 1km - 5:28(5:28/km) 150/163bpm [821b/km] 55cal 10.97/12.12kmph 5) 1km - 6:41(6:41/km) 160/176bpm [1070b/km] 67cal 8.97/11.32kmph 6) 1km - 7:19(7:19/km) 174/186bpm [1275b/km] 76cal 8.19/10.68kmph 7) 1km - 6:16(6:16/km) 157/177bpm [983b/km] 55cal 9.58/11.22kmph 8) 1km - 6:52(6:52/km) 162/175bpm [1112b/km] 64cal 8.74/10.28kmph 9) 1km - 6:00(6:00/km) 167/176bpm [1003b/km] 59cal 9.99/11.82kmph 10) 1km - 7:58(7:58/km) 180/199bpm [1433b/km] 86cal 7.54/11.76kmph 11) 1km - 6:49(6:49/km) 180/194bpm [1228b/km] 76cal 8.8/10.21kmph 12) 1km - 6:06(6:06/km) 177/187bpm [1079b/km] 65cal 9.84/11.49kmph 13) 0.08km - 32(6:14/km) 178/181bpm [1110b/km] 5cal 9.63/12.66kmph Add a comment	3.8mi, 30:03 Run - General Split Summary === 1) 1km - 4:55(4:55/km) 136/153bpm [669b/km] 44cal 12.2/12.97kmph 2) 1km - 5:27(5:27/km) 152/163bpm [828b/km] 57cal 11.01/13.67kmph 3) 1km - 4:50(4:50/km) 163/168bpm [787b/km] 53cal 12.42/13.4kmph 4) 1km - 4:44(4:44/km) 170/181bpm [805b/km] 53cal 12.66/13.91kmph 5) 1km - 4:47(4:47/km) 170/178bpm [812b/km] 52cal 12.56/12.77kmph 6) 1km - 4:43(4:43/km) 174/182bpm [822b/km] 54cal 12.7/13.77kmph 7) 0.03km - 37(18:47/km) 84/182bpm [1577b/km] 1cal 3.2/13.23kmph Add a comment	3.6mi, 1:05:46 Run - General Split Summary === 1) 1km - 5:55(5:55/km) 126/142bpm [746b/km] 57cal 10.13/12.16kmph 2) 1km - 11:11(11:11/km) 84/118bpm [939b/km] 54cal 5.37/10.88kmph 3) 1km - 13:14(13:14/km) 88/108bpm [1164b/km] 56cal 4.54/7.49kmph 4) 1km - 12:07(12:07/km) 98/107bpm [1187b/km] 52cal 4.95/5.61kmph 5) 1km - 12:34(12:34/km) 100/110bpm [1257b/km] 57cal 4.77/6.01kmph 6) 0.81km - 10:46(13:13/km) 99/117bpm [1308b/km] 48cal 4.54/13.54kmph Add a comment 6.5mi, 55:26 Run - General Split Summary === 1) 1km - 6:00(6:00/km) 125/142bpm [750b/km] 64cal 10/10.95kmph 2) 1km - 5:28(5:28/km) 145/163bpm [794b/km] 62cal 10.96/11.25kmph 3) 1km - 5:17(5:17/km) 163/167bpm [861b/km] 57cal 11.36/12.16kmph 4) 1km - 5:20(5:20/km) 164/168bpm [874b/km] 58cal 11.26/12.33kmph 5) 1km - 5:13(5:13/km) 169/176bpm [881b/km] 59cal 11.5/12.83kmph 6) 1km - 5:21(5:21/km) 172/181bpm [920b/km] 58cal 11.22/12.09kmph 7) 1km - 5:19(5:19/km) 164/170bpm [871b/km] 56cal 11.3/13.1kmph 8) 1km - 5:02(5:02/km) 169/176bpm [850b/km] 55cal 11.93/12.26kmph 9) 1km - 4:50(4:50/km) 165/168bpm [797b/km] 52cal 12.42/13.07kmph 10) 1km - 4:58(4:58/km) 162/165bpm [804b/km] 52cal 12.09/13.84kmph 11) 0.52km - 2:39(5:08/km) 158/165bpm [812b/km] 25cal 11.68/12.26kmph Add a comment
Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30
-	2.5mi, 19:53 Run - General Split Summary === 1) 1km - 5:03(5:03/km) 154/175bpm [778b/km] 54cal 11.88/12.97kmph 2) 1km - 5:04(5:04/km) 169/182bpm [857b/km] 59cal 11.83/12.7kmph 3) 1km - 4:44(4:44/km) 175/181bpm [829b/km] 56cal 12.66/13.54kmph 4) 1km - 4:48(4:48/km) 176/179bpm [845b/km] 55cal 12.5/14.08kmph 5) 0.04km - 14(5:13/km) 176/176bpm [919b/km] 2cal 11.49/12.83kmph Add a comment 6.3mi, 52:57 Run - General Split Summary === 1) 1km - 5:53(5:53/km) 118/136bpm [695b/km] 54cal 10.19/11.89kmph 2) 1km - 5:30(5:30/km) 138/146bpm [759b/km] 56cal 10.92/12.66kmph 3) 1km - 4:57(4:57/km) 160/169bpm [792b/km] 57cal 12.12/13.07kmph 4) 1km - 5:29(5:29/km) 163/172bpm [894b/km] 61cal 10.94/13.07kmph 5) 1km - 4:55(4:55/km) 163/172bpm [801b/km] 53cal 12.2/12.8kmph 6) 1km - 5:26(5:26/km) 163/170bpm [885b/km] 58cal 11.05/14.24kmph 7) 1km - 5:02(5:02/km) 171/178bpm [860b/km] 56cal 11.93/12.8kmph 8) 1km - 5:15(5:15/km) 171/182bpm [897b/km] 58cal 11.44/12.66kmph 9) 1km - 5:04(5:04/km) 173/180bpm [878b/km] 57cal 11.83/12.46kmph 10) 1km - 5:04(5:04/km) 168/174bpm [852b/km] 55cal 11.84/12.43kmph 11) 0.07km - 22(5:22/km) 157/159bpm [843b/km] 3cal 11.17/12.29kmph Add a comment	-	12.6mi, 1:43:48 Run - General Split Summary === 1) 1km - 5:47(5:47/km) 135/155bpm [781b/km] 59cal 10.38/11.02kmph 2) 1km - 5:25(5:25/km) 157/166bpm [850b/km] 58cal 11.08/11.39kmph 3) 1km - 5:22(5:22/km) 147/165bpm [789b/km] 55cal 11.19/12.23kmph 4) 1km - 5:30(5:30/km) 163/169bpm [895b/km] 61cal 10.92/11.62kmph 5) 1km - 5:08(5:08/km) 164/170bpm [843b/km] 58cal 11.68/12.83kmph 6) 1km - 5:33(5:33/km) 160/169bpm [888b/km] 60cal 10.81/12.43kmph 7) 1km - 5:29(5:29/km) 159/169bpm [872b/km] 60cal 10.94/11.56kmph 8) 1km - 5:27(5:27/km) 161/171bpm [879b/km] 63cal 10.99/11.49kmph 9) 1km - 5:13(5:13/km) 165/170bpm [862b/km] 58cal 11.49/12.43kmph 10) 1km - 5:06(5:06/km) 157/164bpm [801b/km] 53cal 11.76/12.29kmph 11) 1km - 5:04(5:04/km) 157/170bpm [796b/km] 55cal 11.84/12.19kmph 12) 1km - 4:53(4:53/km) 162/170bpm [792b/km] 53cal 12.28/12.83kmph 13) 1km - 4:49(4:49/km) 165/171bpm [794b/km] 52cal 12.47/13.03kmph 14) 1km - 4:42(4:42/km) 153/170bpm [719b/km] 48cal 12.77/14.54kmph 15) 1km - 4:43(4:43/km) 157/169bpm [740b/km] 46cal 12.73/13.2kmph 16) 1km - 5:03(5:03/km) 160/166bpm [808b/km] 56cal 11.88/13.03kmph 17) 1km - 4:48(4:48/km) 161/168bpm [772b/km] 52cal 12.51/13.03kmph 18) 1km - 4:45(4:45/km) 156/166bpm [740b/km] 49cal 12.65/13.23kmph 19) 1km - 4:57(4:57/km) 163/168bpm [806b/km] 48cal 12.14/13kmph 20) 1km - 4:49(4:49/km) 148/166bpm [714b/km] 50cal 12.44/12.87kmph 21) 0.27km - 1:16(4:42/km) 161/165bpm [756b/km] 13cal 12.77/12.87kmph Add a comment	-	6.8mi, 59:02 Run - General Split Summary === 1) 1km - 5:57(5:57/km) 128/147bpm [761b/km] 61cal 10.09/11.35kmph 2) 1km - 5:45(5:45/km) 130/149bpm [747b/km] 57cal 10.44/10.92kmph 3) 1km - 5:39(5:39/km) 141/152bpm [797b/km] 61cal 10.62/11.79kmph 4) 1km - 5:43(5:43/km) 142/153bpm [813b/km] 59cal 10.48/12.29kmph 5) 1km - 5:12(5:12/km) 145/157bpm [754b/km] 56cal 11.54/11.82kmph 6) 1km - 5:14(5:14/km) 152/161bpm [795b/km] 55cal 11.47/12.33kmph 7) 1km - 5:11(5:11/km) 141/163bpm [732b/km] 53cal 11.56/12.53kmph 8) 1km - 5:10(5:10/km) 153/162bpm [790b/km] 57cal 11.63/12.26kmph 9) 1km - 5:17(5:17/km) 143/162bpm [756b/km] 53cal 11.34/12.5kmph 10) 1km - 5:05(5:05/km) 149/159bpm [759b/km] 56cal 11.79/12.83kmph 11) 0.93km - 4:48(5:11/km) 149/158bpm [772b/km] 50cal 11.58/12.66kmph Add a comment	6.5mi, 56:58 Run - General Split Summary === 1) 1km - 6:14(6:14/km) 116/133bpm [723b/km] 59cal 9.62/10.35kmph 2) 1km - 5:45(5:45/km) 122/138bpm [701b/km] 62cal 10.44/11.02kmph 3) 1km - 5:32(5:32/km) 142/152bpm [787b/km] 62cal 10.83/11.52kmph 4) 1km - 5:19(5:19/km) 151/161bpm [803b/km] 59cal 11.29/12.29kmph 5) 1km - 5:32(5:32/km) 154/162bpm [853b/km] 65cal 10.83/11.29kmph 6) 1km - 5:22(5:22/km) 157/164bpm [842b/km] 57cal 11.19/11.52kmph 7) 1km - 5:11(5:11/km) 155/163bpm [802b/km] 51cal 11.59/12.12kmph 8) 1km - 5:25(5:25/km) 161/171bpm [872b/km] 61cal 11.08/12.16kmph 9) 1km - 5:07(5:07/km) 160/170bpm [818b/km] 50cal 11.73/12.33kmph 10) 1km - 5:12(5:12/km) 156/164bpm [812b/km] 56cal 11.52/12.46kmph 11) 0.46km - 2:19(5:05/km) 151/157bpm [768b/km] 22cal 11.8/12.16kmph Add a comment
Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4	Mon 5th Jun Jun 5	Tue 6th Jun Jun 6
6.2mi, 56:58 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 136/147bpm [797b/km] 68cal 10.24/11.08kmph 2) 1km - 5:50(5:50/km) 144/153bpm [840b/km] 64cal 10.29/10.92kmph 3) 1km - 5:42(5:42/km) 143/161bpm [815b/km] 59cal 10.53/11.76kmph 4) 1km - 5:26(5:26/km) 157/164bpm [853b/km] 56cal 11.04/12.02kmph 5) 1km - 5:46(5:46/km) 158/169bpm [912b/km] 64cal 10.39/12.12kmph 6) 1km - 5:43(5:43/km) 159/171bpm [909b/km] 59cal 10.5/11.62kmph 7) 1km - 5:33(5:33/km) 148/167bpm [822b/km] 61cal 10.8/12.73kmph 8) 1km - 5:37(5:37/km) 156/164bpm [876b/km] 53cal 10.68/11.08kmph 9) 1km - 5:40(5:40/km) 157/170bpm [890b/km] 55cal 10.58/12.06kmph 10) 1km - 5:40(5:40/km) 156/166bpm [883b/km] 55cal 10.59/12.23kmph 11) 0.03km - 9(5:36/km) 155/157bpm [868b/km] 1cal 10.71/11.15kmph Add a comment	2.5mi, 20:38 Run - General Split Summary === 1) 1km - 5:18(5:18/km) 122/137bpm [646b/km] 52cal 11.33/13.27kmph 2) 1km - 5:13(5:13/km) 144/165bpm [751b/km] 58cal 11.5/11.92kmph 3) 1km - 5:00(5:00/km) 166/172bpm [831b/km] 56cal 11.99/13.17kmph 4) 1km - 4:50(4:50/km) 170/175bpm [822b/km] 55cal 12.4/14.78kmph 5) 0.05km - 16(5:11/km) 170/171bpm [882b/km] 3cal 11.57/12.73kmph Add a comment 6.5mi, 53:48 Run - General Split Summary === 1) 1km - 6:03(6:03/km) 118/134bpm [713b/km] 62cal 9.93/10.98kmph 2) 1km - 5:19(5:19/km) 142/153bpm [756b/km] 54cal 11.28/12.43kmph 3) 1km - 5:14(5:14/km) 157/171bpm [821b/km] 59cal 11.47/11.86kmph 4) 1km - 5:18(5:18/km) 163/171bpm [865b/km] 58cal 11.31/12.06kmph 5) 1km - 5:12(5:12/km) 164/170bpm [853b/km] 58cal 11.53/13.27kmph 6) 1km - 4:54(4:54/km) 165/171bpm [808b/km] 53cal 12.25/13.13kmph 7) 1km - 4:43(4:43/km) 163/168bpm [768b/km] 51cal 12.74/13.71kmph 8) 1km - 5:03(5:03/km) 169/175bpm [854b/km] 56cal 11.87/13.27kmph 9) 1km - 5:12(5:12/km) 168/174bpm [873b/km] 59cal 11.55/12.7kmph 10) 1km - 4:59(4:59/km) 168/174bpm [837b/km] 59cal 12.05/13.54kmph 11) 0.41km - 1:52(4:32/km) 175/182bpm [795b/km] 21cal 13.22/13.84kmph Add a comment	-	12.8mi, 1:54:06 Run - General Split Summary === 1) 1km - 6:11(6:11/km) 124/141bpm [767b/km] 61cal 9.69/10.31kmph 2) 1km - 5:50(5:50/km) 141/153bpm [822b/km] 57cal 10.29/10.85kmph 3) 1km - 5:32(5:32/km) 153/165bpm [846b/km] 58cal 10.86/11.35kmph 4) 1km - 5:19(5:19/km) 153/161bpm [814b/km] 56cal 11.27/12.53kmph 5) 1km - 5:46(5:46/km) 148/161bpm [854b/km] 53cal 10.4/11.19kmph 6) 1km - 5:50(5:50/km) 148/160bpm [862b/km] 56cal 10.3/11.79kmph 7) 1km - 5:58(5:58/km) 154/168bpm [919b/km] 64cal 10.05/10.68kmph 8) 1km - 5:49(5:49/km) 161/168bpm [937b/km] 60cal 10.31/11.35kmph 9) 1km - 5:35(5:35/km) 160/172bpm [893b/km] 57cal 10.75/11.82kmph 10) 1km - 5:52(5:52/km) 162/170bpm [949b/km] 63cal 10.24/11.96kmph 11) 1km - 5:50(5:50/km) 162/168bpm [944b/km] 62cal 10.3/11.22kmph 12) 1km - 5:32(5:32/km) 163/168bpm [902b/km] 57cal 10.85/11.32kmph 13) 1km - 5:16(5:16/km) 150/162bpm [791b/km] 52cal 11.38/11.99kmph 14) 1km - 5:37(5:37/km) 148/158bpm [832b/km] 56cal 10.67/12.06kmph 15) 1km - 5:17(5:17/km) 142/152bpm [751b/km] 47cal 11.35/12.02kmph 16) 1km - 5:14(5:14/km) 154/163bpm [805b/km] 52cal 11.48/12.19kmph 17) 1km - 5:11(5:11/km) 155/165bpm [804b/km] 54cal 11.56/12.16kmph 18) 1km - 4:55(4:55/km) 157/165bpm [771b/km] 49cal 12.21/12.5kmph 19) 1km - 5:15(5:15/km) 154/167bpm [809b/km] 52cal 11.42/12.23kmph 20) 1km - 5:24(5:24/km) 153/163bpm [827b/km] 51cal 11.1/11.99kmph 21) 0.57km - 2:53(5:04/km) 150/163bpm [760b/km] 29cal 11.85/12.6kmph Add a comment	-	3.4mi, 32:15 Run - General Split Summary === 1) 1km - 6:57(6:57/km) 120/137bpm [834b/km] 45cal 8.63/10.75kmph 2) 1km - 5:46(5:46/km) 129/150bpm [743b/km] 54cal 10.41/11.29kmph 3) 1km - 5:28(5:28/km) 143/154bpm [783b/km] 55cal 10.96/11.86kmph 4) 1km - 5:24(5:24/km) 141/155bpm [762b/km] 53cal 11.11/11.69kmph 5) 1km - 5:38(5:38/km) 138/153bpm [777b/km] 59cal 10.66/11.15kmph 6) 0.54km - 3:02(5:38/km) 125/145bpm [703b/km] 29cal 10.66/11.49kmph Add a comment	-

Lacal F50

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