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cerid M45

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San Domenico RC

About Me
Used to be not bad, now a bit heavier and less motivated. "There are three things that happen when you go out too fast, and they are all bad." -- Jake Moe Show More...

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Recent Blogs
Well, if you put it like that	Mar 2021
Need a plan	Feb 2021
Actually I was cool all along	Feb 2021
Technical jargon	Oct 2020
Strava Quitter	Aug 2020

Recent Training
5th Jul	General	4.5mi	36:25
4th Jul	General	2mi	45:41
3rd Jul	General	6.3mi	45:43
3rd Jul	General	0.5mi	4:48
3rd Jul	General	1mi	20:33

Planned Races
Rose Inn Series Race 3	12th Jul
Cardiff Summer Series 4 Mile	15th Jul

12 Month Benchmarks	Run	Bike
Mile	6:00	9:22
5k	20:58	33:34
5mi	34:47	0
10k	43:34	0
10mi	1:21:48	0

Recent Pictures	Show more

2022 Targets	Set your targets
Run 700

Recent Threads
Ice pie.
UTMOST
parkrun Café
Rundle
Acupuncture
Phone only works when held in my hand or resting on my thigh???

Buddies (13)

Followers (3)

Badges Collected	See available badges
+ 183 others

Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022
1mi	2	5:46 5:46/mi	67.18		5:46 65.73										6:07 67.18
2mi	4	11:25 5:43/mi	72.29		12:22 65.00		11:25 71.33			11:31 72.29
3mi	1	17:47 5:56/mi	72.89				17:47 72.89
5km	38	18:00 5:48/mi	75.81	20:07 65.60	19:36 67.66	19:01 70.14	18:00 74.58			18:05 75.81	20:04 68.80			21:40 65.59	20:50 68.72
4mi	21	23:52 5:58/mi	73.95	27:09 62.58	26:03 65.54	25:17 67.92	24:37 70.21	24:56 69.80		23:52 73.95					27:28 67.11
5mi	4	34:11 6:50/mi	63.18		34:11 63.18	39:48 54.26
5.5mi	1	39:38 7:12/mi	59.94		39:38 59.94
9.3km	1	40:23 6:59/mi	62.10		40:23 62.10
6mi	2	44:02 7:20/mi	60.35						44:02 60.35
10km	16	38:20 6:10/mi	70.96	43:38 61.59	41:57 64.28	43:14 62.62	38:20 70.96	40:29 67.55	45:38 60.31						43:38 66.61
6.4mi	1	47:26 7:25/mi	60.65									47:26 60.65
10.3km	1	45:47 7:09/mi	60.90			45:47 60.90
7mi	2	49:05 7:01/mi	62.92				49:05 62.92
10mi	3	1:08:27 6:51/mi	67.86	1:21:49 53.88									1:08:27 67.86
10.8mi	1	1:15:04 6:57/mi	66.83										1:15:04 66.83
20km	1	1:41:55 8:12/mi	55.44						1:41:55 55.44
13mi	1	1:40:52 7:46/mi	57.51	1:40:52 57.51
13.1mi	9	1:24:16 6:26/mi	71.24	1:41:31 57.67		1:34:58 61.79	1:25:12 69.08	1:25:32 69.39		1:24:16 71.24
13.3mi	1	1:32:31 6:59/mi	64.59				1:32:31 64.59
16mi	1	2:14:18 8:24/mi	54.87			2:14:18 54.87
26.2mi	2	3:26:14 7:52/mi	60.10			3:26:14 60.10						3:55:58 54.37

Date	Planned Races			Distance
15 Jul	Cardiff Summer Series 4 Mile Confirmed			4mi
12 Jul	Rose Inn Series Race 3 Confirmed			4mi
2022		Result	WAVA	Distance
3 Jul	Porthcawl 10K		0.00	10km
14 Jun	Rose Inn Series Race 2		0.00	4mi
4 Jun	Llanishen Park parkrun trial SB	20:50	68.72	5km
29 May	Treforest 10k SB	43:38	66.61	10km
10 May	Rose Inn Series Race 1 SB	27:28	67.11	4mi
6 May	Bannister Anniversary Mile SB	6:07	67.18	1mi
2021		Result	WAVA	Distance
29 Aug	Cardiff Race for Victory 5k SB	21:40	65.59	5km
2019		Result	WAVA	Distance
9 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:15:04	66.83	10.8mi
14 Apr	Les Croupiers Castles 10 PB	1:08:27	67.86	10mi
20 Jan	Les Croupiers Handicap 10	1:10:19	65.53	10mi
2018		Result	WAVA	Distance
22 Apr	London Marathon SB	3:55:58	54.37	26.2mi
3 Mar	Rhayader Round the Lakes		0.00	30km
21 Jan	CF64 winter race PB	47:26	60.65	6.4mi
2017		Result	WAVA	Distance
9 Dec	Haverfordwest parkrun SB	20:04	68.80	5km
2016		Result	WAVA	Distance
2 Oct	Cardiff Half Marathon		0.00	13.1mi
18 Sep	Swansea Bay 10k		0.00	10km
9 Aug	Rose Inn Series Race 4	24:07	73.18	4mi
20 Jul	SSAFA 5K Series Race 3 SB	18:05	75.81	5km
13 Jul	Cosmeston Relays		0.00	3mi
26 Jun	Swansea Half Marathon PB	1:24:16	71.24	13.1mi
14 Jun	Rose Inn Series Race 2 PB	23:52	73.95	4mi
27 May	Cardiff Summer Series 2 Miles SB	11:31	72.29	2mi
10 May	Rose Inn Series Race 1	23:56	73.74	4mi
7 May	Penallta parkrun	18:08	75.60	5km
26 Mar	IAAF World Half Marathon Championships	1:28:51	67.16	13.1mi
2015		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race SB	45:38	60.31	10km
24 Oct	Sugar Loaf (AS)	57:39	38.32	5mi
12 Jul	The Loop 6 mile m/t race PB	44:02	60.35	6mi
9 May	Preseli Beast	4:31:39	42.38	24mi
26 Apr	Offa's Orror PB	1:41:55	55.44	20km
28 Mar	Llanbedr-Blaenafon AL (15m/4500ft)	3:14:05	35.02	15mi
24 Jan	Craig Yr Allt (AS)	35:43	45.68	3.75mi
2014		Result	WAVA	Distance
21 Sep	Swansea Bay 10k		0.00	10km
7 Sep	Chippenham Half Marathon		0.00	13.1mi
6 Sep	Tydfilians Roman Run		0.00	16mi
4 Sep	San Domenico Running Club: Handicap Race 6 - Atlantic Wharf, Cardiff Bay		0.00	4mi
24 Aug	Severn Bridge Half Marathon		0.00	13.1mi
12 Aug	Rose Inn Series Race 4		0.00	4mi
8 Aug	Murder Mile		0.00	1mi
7 Aug	San Domenico Handicap - Port O' Call		0.00	4mi
20 Jul	Swansea Half Marathon SB	1:25:32	69.39	13.1mi
8 Jul	Rose Inn Series Race 3 SB	24:56	69.80	4mi
3 Jul	Tintern Trot	46:26	58.90	10km
10 Jun	Rose Inn Series Race 2	25:22	68.61	4mi
25 May	Treforest 10k SB	40:29	67.55	10km
13 May	Rose Inn Series Race 1	25:23	68.56	4mi
29 Apr	Pentyrch Hill Race		0.00	7mi
2013		Result	WAVA	Distance
15 Dec	Merthyr Mawr Christmas Pudding Race	43:53	61.98	10km
30 Nov	The Blorenge (AS)	35:58	30.03	2.5mi
19 Oct	Gwent League XC - Pontypool - Senior Men		0.00	9.2km
12 Oct	Pontypridd parkrun #1	18:45	71.59	5km
6 Oct	Cardiff Half Marathon	1:29:04	66.33	13.1mi
5 Oct	Fan Fawr (AS)	23:02	35.35	2mi
22 Sep	Swansea Bay 10K PB	38:20	70.96	10km
24 Jul	SSAFA 5K Series Race 3	19:09	70.10	5km
17 Jul	Cosmeston Relays PB	17:47	72.89	3mi
9 Jul	Rose Inn Series Race 3 SB	24:37	70.21	4mi
3 Jul	Cwmcarn Scenic 7 PB	49:05	62.92	7mi
26 Jun	SSAFA 5K Series Race 2 PB	18:00	74.58	5km
21 Jun	Cardiff Summer Series 2 Miles PB	11:25	71.33	2mi
8 Jun	Cardiff Parkrun	18:34	72.30	5km
2 Jun	Rack Raid Stage 8 - Usk to Tintern PB	1:32:31	64.59	13.25mi
26 May	Treforest 10k	39:44	68.46	10km
22 May	SAAFA 5K Series Race 1	18:11	73.82	5km
9 May	San Domenico Handicap - Sophia Gardens	25:11	68.63	4mi
30 Apr	Pentyrch Hill Race	56:42	54.47	7mi
7 Apr	White Horse Half Marathon SB	1:25:12	69.08	13.1mi
3 Mar	Llanelli Waterside Half Marathon	1:29:14	65.96	13.1mi
2012		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite SB	19:01	70.14	5km
16 Dec	Merthyr Mawr Christmas Pudding Race	48:08	56.24	10km
8 Dec	Cardiff Parkrun	19:11	69.53	5km
1 Dec	Cardiff parkrun	19:23	68.81	5km
10 Nov	Gwent League Brecon (Parc de Pugh) Senior Men PB	45:47	60.90	10.3km
3 Nov	Newcastle parkrun	21:18	62.62	5km
21 Oct	Gwent League XC - Bridgend - Senior Men SB	43:14	62.62	10km
25 Aug	Tydfilians Roman Run PB	2:14:18	54.87	16mi
14 Aug	Rose Inn Series Race 4 SB	25:17	67.92	4mi
16 Jun	Cardiff Parkrun	19:28	68.52	5km
12 Jun	Rose Inn Series Race 2	25:37	67.04	4mi
17 May	San Domenico Handicap - Sophia Gardens	25:37	67.04	4mi
8 May	Rose Inn Series Race 1	25:55	66.26	4mi
22 Apr	London Marathon PB	3:26:14	60.10	26.2mi
12 Apr	San Domenico Handicap - Port O' Call	30:27	56.40	4mi
1 Apr	White Horse Half Marathon SB	1:34:58	61.79	13.1mi
3 Mar	Gwent Cross Country League - Bristol - Senior Men	43:56	61.38	10km
2 Jan	Old Father Time 5 Mile SB	39:48	54.26	5mi
2011		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite	20:36	64.38	5km
31 Dec	Cardiff 5K Parkrun	24:41	53.73	5km
27 Dec	San Domenico Handicap - Port O' Call	27:05	63.04	4mi
4 Dec	Gwent Cross Country League - Swansea - Senior Men PB	40:23	62.10	9.3km
9 Oct	Gwent Cross Country League - Bridgend - Senior Men	46:35	57.88	10km
10 Sep	Cardiff 5K Parkrun	20:49	63.71	5km
6 Sep	Rose Inn Relays		0.00	2mi
3 Sep	Cardiff 5K Parkrun	21:22	62.07	5km
27 Aug	Ras Beca (BS) 5 Miles/1050 Feet	50:28	42.79	5mi
20 Aug	Cardiff 5K Parkrun	22:21	59.34	5km
13 Aug	Newport Parkrun	22:10	59.83	5km
23 Jul	Cardiff 5K Parkrun	22:05	60.05	5km
22 Jul	Self Transcendence Cardiff 3 x 1 mile relay PB	5:46	65.73	1mi
30 Jun	Tintern Trot	49:17	52.83	6mi
25 Jun	Cardiff 5K Parkrun	23:36	56.19	5km
22 Jun	SSAFA 5K Series Race 2 SB	19:36	67.66	5km
19 Jun	Llanelli Waterside 10k SB	41:57	64.28	10km
14 Jun	Rose Inn Series Race 2	26:16	65.00	4mi
11 Jun	Cardiff 5K Parkrun	22:08	59.92	5km
4 Jun	Cardiff 5K Parkrun	19:48	66.98	5km
25 May	San Domenico Handicap - Atlantic Wharf	26:32	64.35	4mi
22 May	Rack Raid Stage 7 - Raglan to Usk PB	39:38	59.94	5.5mi
13 May	Self Transcendence 2 mile race SB	12:22	65.00	2mi
10 May	Rose Inn Series Race 1 SB	26:03	65.54	4mi
2 May	Cardiff Bay 5 PB	34:11	63.18	5mi
30 Apr	Cardiff 5K Parkrun	21:09	62.70	5km
23 Apr	Cardiff 5K Parkrun	23:18	56.92	5km
19 Apr	San Domenico Handicap - Sophia Gardens	27:11	62.81	4mi
27 Mar	Richard Burton 10k	45:20	59.28	10km
26 Feb	Cardiff 5K Parkrun	20:09	65.49	5km
19 Feb	Cardiff 5K parkrun	22:03	59.84	5km
12 Feb	Gwent League Brecon Senior Men	45:46	58.72	10km
29 Jan	Cardiff 5K Parkrun	22:28	58.73	5km
22 Jan	Cardiff 5K Parkrun	22:45	58.00	5km
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:40:52	57.51	12.98mi
10 Oct	Gwent XC League Senior Men - Bridgend	44:38	60.21	10km
3 Oct	Cricklade Half Marathon SB	1:41:31	57.67	13.1mi
21 Sep	San Domenico Handicap - Pound Hill	29:09	58.28	4mi
18 Sep	Cardiff 5K Parkrun SB	20:07	65.60	5km
4 Sep	Cardiff 5K Parkrun	20:42	63.75	5km
26 Aug	San Domenico Handicap - Atlantic Wharf SB	27:09	62.58	4mi
15 Aug	Merthyr Police 10K SB	43:38	61.59	10km
3 Jul	Cardiff 5K Parkrun	21:25	61.61	5km
7 Mar	Bath Half	1:59:19	48.99	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:21:49	53.88	10mi
13 Feb	Cardiff parkrun	23:30	55.91	5km
30 Jan	Cardiff parkrun	24:00	54.74	5km
23 Jan	Cardiff 5K Parkrun	25:18	51.93	5km

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	29	14	4	20	5	14	3	0	0	0	0	0	89
2022	84	41	33	55	70	46	15	0	0	0	0	0	344
2022	0	0	0	0	4	0	0	0	0	0	0	0	4
2021	16	17	9	4	4	5	10	2	7	2	1	2	79
2021	69	72	44	73	53	48	53	77	43	47	31	32	643
2021	0	0	0	0	0	4	6	0	0	0	0	0	10
2020	0	0	0	0	0	0	15	46	7	15	16	24	123
2020	53	12	51	67	56	71	79	84	78	100	90	52	793
2020	0	0	0	0	0	0	0	3	5	4	3	0	15
2019	0	0	0	0	9	0	0	1	0	0	0	6	16
2019	69	39	73	67	60	68	28	63	31	37	24	36	595
2018	103	78	66	88	76	57	42	89	40	41	32	61	771
2017	74	78	88	83	81	58	53	94	84	73	93	80	939
2017	0	0	0	0	0	0	2	0	0	0	0	0	2
2016	119	129	88	85	94	137	135	93	38	44	40	54	1055
2015	131	112	98	86	138	107	114	122	96	104	86	93	1288
2014	183	153	56	56	116	197	146	57	23	129	127	157	1401
2013	126	174	161	150	174	134	147	89	117	103	113	129	1618
2012	112	157	146	139	91	79	123	138	116	34	102	122	1358
2011	55	61	56	50	105	133	41	51	90	78	92	43	856
2010	51	39	17	15	60	62	91	69	51	38	0	17	509
2009	0	0	0	0	0	0	2	22	33	53	52	47	210
2007	0	0	0	0	5	0	0	0	0	0	0	0	5

Fri 10th Jun Jun 10	Sat 11th Jun Jun 11	Sun 12th Jun Jun 12	Mon 13th Jun Jun 13	Tue 14th Jun Jun 14	Wed 15th Jun Jun 15	Thu 16th Jun Jun 16
-	3.1mi, 21:36 Run - General Split Summary === 1) 1m - 6:35(6:35/m) 141/166bpm [928b/mi] 90cal 9.12/10.18mph 2) 0.77m - 5:07(6:39/m) 167/175bpm [1111b/mi] 87cal 9.02/9.39mph 3) 1m - 7:26(7:26/m) 168/181bpm [1249b/mi] 128cal 8.07/9.68mph 4) 0.37m - 2:28(6:35/m) 164/168bpm [1081b/mi] 41cal 9.1/9.41mph Add a comment	-	-	4mi, 38:26 Run - General Split Summary === 1) 1m - 9:15(9:15/m) 126/136bpm [1165b/mi] 110cal 6.49/7.18mph 2) 1m - 9:39(9:39/m) 131/138bpm [1263b/mi] 118cal 6.22/6.43mph 3) 1m - 9:38(9:38/m) 134/139bpm [1291b/mi] 118cal 6.23/6.43mph 4) 1m - 9:40(9:40/m) 138/143bpm [1334b/mi] 123cal 6.21/6.51mph 5) 0.03m - 15(8:39/m) 140/141bpm [1211b/mi] 3cal 6.94/6.39mph Add a comment	-	-
Fri 17th Jun Jun 17	Sat 18th Jun Jun 18	Sun 19th Jun Jun 19	Mon 20th Jun Jun 20	Tue 21st Jun Jun 21	Wed 22nd Jun Jun 22	Thu 23rd Jun Jun 23
2.1mi, 40:57 Walk - General Split Summary === 1) 1m - 18:54(18:54/m) 111/122bpm [2097b/mi] 120cal 52/56rpm 3.18/4.13mph 2) 1m - 19:32(19:32/m) 112/145bpm [2187b/mi] 119cal 50/70rpm 3.07/5.18mph 3) 0.13m - 2:32(20:10/m) 93/100bpm [1876b/mi] 14cal 50/52rpm 2.98/3.17mph Add a comment 1.5mi, 22:58 Walk - General Split Summary === 1) 1m - 15:42(15:42/m) 101/126bpm [1586b/mi] 131cal 55/64rpm 3.82/4.88mph 2) 0.54m - 7:16(13:24/m) 100/113bpm [1340b/mi] 63cal 59/116rpm 4.48/9.12mph Add a comment	3.2mi, 21:10 Run - parkrun Split Summary === 1) 1m - 6:50(6:50/m) 146/164bpm [999b/mi] 99cal 8.77/9.68mph 2) 1m - 6:47(6:47/m) 171/176bpm [1160b/mi] 117cal 8.85/9.66mph 3) 1m - 6:48(6:48/m) 173/179bpm [1175b/mi] 119cal 8.83/9.43mph 4) 0.11m - 45(6:49/m) 176/178bpm [1201b/mi] 13cal 8.79/8.77mph Add a comment	1.9mi, 42:31 Walk - General Split Summary === 1) 1m - 23:37(23:37/m) 85/122bpm [2007b/mi] 113cal 44/79rpm 2.54/4.36mph 2) 0.87m - 18:54(21:42/m) 87/94bpm [1888b/mi] 98cal 49/54rpm 2.76/3.07mph Add a comment 1mi, 7:38 Run - General Split Summary === 1) 0.95m - 7:38(8:02/m) 124/136bpm [996b/mi] 87cal 7.47/8.12mph Add a comment 3.2mi, 26:33 Run - General First Fathers Day without dad. Bad idea to go out. Stopped for a cry. Split Summary === 1) 1m - 8:36(8:36/m) 131/141bpm [1126b/mi] 109cal 6.98/7.97mph 2) 1m - 7:58(7:58/m) 145/153bpm [1156b/mi] 115cal 7.52/8.7mph 3) 1m - 8:41(8:41/m) 127/152bpm [1103b/mi] 85cal 6.91/7.91mph 4) 0.17m - 1:17(7:43/m) 123/125bpm [950b/mi] 10cal 7.77/7.81mph 19th Jun 2022, 7:08pm PAJ89 wrote: Sorry for your loss Ceri. I hope you and Ruth are keeping well. Hopefully will catch you soon at club/parkrun/event. Paul 19th Jun 2022, 9:59pm cerid wrote: Thanks Paul, that’s really kind. We’re both good; can see you are running well. Would be nice to see you 😊 Add a comment	-	2.6mi, 27:12 Run - General Split Summary === 1) 0.28m - 2:15(8:02/m) 120/130bpm [965b/mi] 24cal 7.46/8.06mph 2) 0.01m - 1:12(1:38:48/m) 118/132bpm [11658b/mi] 12cal 0.61/7.49mph 3) 0.27m - 1:39(6:08/m) 121/130bpm [741b/mi] 17cal 9.79/10.54mph 4) 0.02m - 1:13(50:49/m) 126/135bpm [6403b/mi] 14cal 1.18/10.12mph 5) 0.27m - 1:36(6:01/m) 133/139bpm [799b/mi] 20cal 9.98/10.71mph 6) 0.03m - 1:47(56:08/m) 123/137bpm [6904b/mi] 19cal 1.07/10.6mph 7) 0.27m - 1:37(6:02/m) 136/148bpm [821b/mi] 21cal 9.93/10.92mph 8) 0.02m - 1:26(1:15:28/m) 137/148bpm [10340b/mi] 19cal 0.79/10.56mph 9) 0.26m - 1:36(6:07/m) 137/147bpm [837b/mi] 21cal 9.82/10.67mph 10) 0.02m - 1:34(1:04:15/m) 135/148bpm [8675b/mi] 19cal 0.93/10.29mph 11) 0.26m - 1:38(6:10/m) 138/151bpm [850b/mi] 21cal 9.74/10.52mph 12) 0.02m - 1:26(58:00/m) 137/146bpm [7946b/mi] 18cal 1.03/10.37mph 13) 0.26m - 1:40(6:18/m) 140/147bpm [882b/mi] 21cal 9.52/10.31mph 14) 0.03m - 1:33(56:59/m) 133/146bpm [7580b/mi] 18cal 1.05/9.91mph 15) 0.26m - 1:38(6:13/m) 133/142bpm [828b/mi] 18cal 9.64/11.08mph 16) 0.03m - 1:40(1:06:32/m) 137/153bpm [9115b/mi] 20cal 0.9/10.1mph 17) 0.26m - 1:38(6:12/m) 131/138bpm [811b/mi] 17cal 9.69/10.5mph 18) 0.01m - 3(5:52/m) 136/137bpm [798b/mi] 1cal 10.23/10.16mph Add a comment 0.1mi, 1:01 Run - General Split Summary === 1) 0.12m - 1:01(8:27/m) 134/146bpm [1133b/mi] 12cal 7.1/7.97mph Add a comment	1.9mi, 43:58 Walk - General Split Summary === 1) 1m - 22:42(22:42/m) 95/110bpm [2156b/mi] 116cal 2.64/3.07mph 2) 0.91m - 21:16(23:15/m) 100/135bpm [2325b/mi] 106cal 2.58/3.26mph Add a comment	2mi, 44:29 Walk - General Split Summary === 1) 1m - 22:26(22:26/m) 99/116bpm [2221b/mi] 111cal 48/51rpm 2.68/2.92mph 2) 0.95m - 22:03(23:19/m) 102/132bpm [2378b/mi] 110cal 45/79rpm 2.57/3.11mph Add a comment
Fri 24th Jun Jun 24	Sat 25th Jun Jun 25	Sun 26th Jun Jun 26	Mon 27th Jun Jun 27	Tue 28th Jun Jun 28	Wed 29th Jun Jun 29	Thu 30th Jun Jun 30
-	3.2mi, 21:53 Run - parkrun Split Summary === 1) 1m - 6:55(6:55/m) 143/150bpm [989b/mi] 101cal 8.68/9.14mph 2) 1m - 6:57(6:57/m) 153/162bpm [1063b/mi] 109cal 8.64/9.48mph 3) 1m - 6:53(6:53/m) 160/172bpm [1101b/mi] 112cal 8.72/9.62mph 4) 0.17m - 1:08(6:51/m) 162/165bpm [1110b/mi] 18cal 8.75/9.06mph Add a comment 1.2mi, 22:27 Walk - General Split Summary === 1) 1m - 19:23(19:23/m) 109/115bpm [2113b/mi] 117cal 52/57rpm 3.09/3.57mph 2) 0.15m - 3:04(20:38/m) 109/113bpm [2249b/mi] 17cal 51/56rpm 2.91/3.28mph Add a comment	-	-	-	-	-
Fri 1st Jul Jul 1	Sat 2nd Jul Jul 2	Sun 3rd Jul Jul 3	Mon 4th Jul Jul 4	Tue 5th Jul Jul 5	Wed 6th Jul Jul 6	Thu 7th Jul Jul 7
-	4mi, 32:16 Run - General Split Summary === 1) 1m - 8:48(8:48/m) 143/156bpm [1257b/mi] 128cal 6.82/8.08mph 2) 1m - 8:03(8:03/m) 154/162bpm [1239b/mi] 127cal 7.46/8.91mph 3) 1m - 7:34(7:34/m) 156/163bpm [1179b/mi] 120cal 7.94/8.68mph 4) 1m - 7:47(7:47/m) 154/160bpm [1198b/mi] 120cal 7.71/8.93mph 5) 0.01m - 5(7:46/m) 157/157bpm [1219b/mi] 1cal 7.73/8.16mph Add a comment	6.3mi, 45:43 Run - General Split Summary === 1) 1m - 6:55(6:55/m) 132/155bpm [912b/mi] 89cal 8.68/9.16mph 2) 1m - 6:54(6:54/m) 143/149bpm [986b/mi] 100cal 8.7/9.27mph 3) 1m - 7:05(7:05/m) 170/174bpm [1204b/mi] 123cal 8.47/8.62mph 4) 1m - 7:30(7:30/m) 160/174bpm [1199b/mi] 113cal 8.01/8.6mph 5) 1m - 8:06(8:06/m) 154/170bpm [1248b/mi] 119cal 7.4/8.52mph 6) 1m - 7:23(7:23/m) 167/174bpm [1233b/mi] 125cal 8.12/9.04mph 7) 0.27m - 1:50(6:47/m) 167/172bpm [1134b/mi] 31cal 8.84/9.04mph Add a comment 0.5mi, 4:48 Run - General Split Summary === 1) 0.5m - 4:48(9:34/m) 122/131bpm [1168b/mi] 54cal 6.27/7.39mph Add a comment 1mi, 20:33 Walk - General Split Summary === 1) 0.95m - 20:33(21:42/m) 99/127bpm [2149b/mi] 118cal 42/77rpm 2.76/4.34mph Add a comment	2mi, 45:41 Walk - General Split Summary === 1) 1m - 22:41(22:41/m) 102/115bpm [2314b/mi] 112cal 48/56rpm 2.64/3.13mph 2) 1m - 22:55(22:55/m) 104/113bpm [2383b/mi] 105cal 47/103rpm 2.62/2.92mph 3) 0m - 5(20:33/m) 100/102bpm [2054b/mi] 50/51rpm 2.92/2.71mph Add a comment	4.5mi, 36:25 Run - General Split Summary === 1) 1m - 8:25(8:25/m) 131/146bpm [1103b/mi] 108cal 7.13/25.63mph 2) 1m - 8:03(8:03/m) 147/152bpm [1184b/mi] 120cal 7.45/8.12mph 3) 1m - 7:52(7:52/m) 148/158bpm [1163b/mi] 115cal 7.63/8.27mph 4) 1m - 7:52(7:52/m) 152/160bpm [1196b/mi] 118cal 7.63/8.31mph 5) 0.53m - 4:13(7:54/m) 161/164bpm [1272b/mi] 68cal 7.59/7.89mph Add a comment	-	-

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