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STATUS Having got well past 100 marathons, I am now targeting 100 sub-4 marathons
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Races
174 -
Miles
24650 -
Miles
962 -
WAVA
68.00% -
5k
21:50 -
5M
31:00 -
10M
1:18:56 -
Half
1:43:08 -
20M
2:33:37 -
Mara
3:37:20 -
50k
4:51:57
About Me | |
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Have been running for 38 years and I love running marathons. It has taken a long time to get my body to tolerate regular marathon running, but I've now managed to bag 152 (including 17 ultras). I am currently targeting 100 sub-4 marathons and I've managed to do 76 so far. I do wonder if age will catch up with me or whether I will get to 100 sub-4s before I'm past it. I have to be very disciplined with my training and am never allowed to run two consecutive days, but will often get up over 60 miles a week. I also have a pretty intense cross training programme to keep me in shape.
My body is held together with mesh (in my groin) and my left hip has seen better days (had an arthroscopy and had my femur re-shaped). Things work though and I get from start to finish. Whilst my body is magnificent and really works hard for me, my brain is ever better. I've got bags of mental stamina that mean I can run through anything and go for hours and even when it's grim out there, I never get the urge to be anywhere else really. Show More...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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Got an appointment with the hip guru | Dec 2011 |
Not going to do anything silly....for now | Dec 2011 |
Not quite sure what to say! | Dec 2011 |
What a let down! | Dec 2011 |
So who said "no news is good news"? | Dec 2011 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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24th Sep
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Race | 26.3mi | 4:16:53 |
22nd Sep
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General | 6mi | 57:19 |
21st Sep
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Pilates | 0mi | 1:00:00 |
20th Sep
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Pilates | 0mi | 1:00:00 |
19th Sep
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General | 7mi | 1:07:19 |
12 Month Benchmarks | Run |
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Mile | 7:57 |
5k | 25:22 |
5mi | 41:29 |
10k | 52:35 |
10mi | 1:24:53 |
Half | 1:51:29 |
20mi | 2:51:10 |
Mara | 3:46:00 |
50k | 5:10:26 |
Recent Pictures | |
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No pictures shared |
Recent Threads |
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This user has not joined in with any threads recently |
Buddies (2) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 1993 | 2006 | 2007 | 2008 | 2010 | 2011 | 2013 | 2014 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
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2mi | 2 | 13:39 61.02 | 13:39
6:50/mi
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61.02 | |||||||||||||||
5km | 3 | 23:55 53.90 | 21:50 60.64 | 21:50
7:02/mi
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60.64 | ||||||||||||||
5mi | 1 | 31:00 68.00 | 31:00
6:12/mi
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68.00 | |||||||||||||||
10mi | 3 | 1:27:35 49.98 | 1:18:56 56.25 | 1:18:56
7:54/mi
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56.25 | ||||||||||||||
13.1mi | 11 | 1:43:08 56.22 | 1:45:34 54.98 | 1:48:30 53.59 | 1:47:47 54.50 | 1:44:46 56.69 | 1:43:08
7:52/mi
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56.69 | |||||||||||
20mi | 1 | 2:33:37 59.39 | 2:33:37
7:41/mi
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59.39 | |||||||||||||||
26.2mi | 136 | 3:37:20 55.93 | 4:06:39 49.34 | 4:10:47 48.91 | 3:58:14 51.70 | 4:08:16 50.16 | 3:45:14 55.66 | 3:54:29 54.31 | 3:49:22 55.72 | 3:38:29 59.26 | 3:53:11 55.99 | 3:45:04 58.01 | 3:50:57 57.49 | 3:47:50 58.27 | 3:47:25 58.88 | 3:37:20
8:18/mi
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59.26 | ||
28.6mi | 1 | 4:50:10 51.37 | 4:50:10
10:09/mi
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51.37 | |||||||||||||||
29.5mi | 1 | 5:01:00 50.13 | 5:01:00
10:12/mi
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50.13 | |||||||||||||||
50km | 7 | 5:16:30 50.73 | 4:51:57 55.46 | 5:10:54 52.97 | 4:51:57
9:24/mi
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55.46 | |||||||||||||
32.8mi | 1 | 5:55:29 48.75 | 5:55:29
10:51/mi
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48.75 | |||||||||||||||
32.8mi | 1 | 5:29:34 53.14 | 5:29:34
10:03/mi
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53.14 | |||||||||||||||
53.5km | 1 | 6:45:14 43.96 | 6:45:14
12:11/mi
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43.96 | |||||||||||||||
55km | 1 | 5:58:17 50.64 | 5:58:17
10:29/mi
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50.64 | |||||||||||||||
36.1mi | 2 | 6:11:09 52.37 | 5:58:33 55.13 | 5:58:33
9:56/mi
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55.13 | ||||||||||||||
39.3mi | 1 | 6:56:56 51.78 | 6:56:56
10:37/mi
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51.78 | |||||||||||||||
43mi | 1 | 8:17:12 48.43 | 8:17:12
11:34/mi
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48.43 |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2023 | 152 | 142 | 67 | 155 | 160 | 128 | 167 | 113 | 115 | 0 | 0 | 0 | 1199 |
2022 | 164 | 163 | 164 | 152 | 130 | 161 | 175 | 159 | 151 | 170 | 115 | 166 | 1868 |
2021 | 68 | 104 | 158 | 154 | 119 | 108 | 174 | 173 | 148 | 179 | 172 | 179 | 1737 |
2020 | 151 | 126 | 167 | 152 | 185 | 145 | 177 | 174 | 127 | 166 | 132 | 146 | 1846 |
2019 | 86 | 78 | 139 | 158 | 157 | 160 | 155 | 180 | 144 | 145 | 133 | 152 | 1687 |
2018 | 96 | 151 | 152 | 142 | 149 | 123 | 168 | 160 | 150 | 173 | 180 | 163 | 1807 |
2017 | 153 | 131 | 132 | 168 | 118 | 149 | 154 | 157 | 115 | 138 | 159 | 136 | 1711 |
2016 | 138 | 133 | 150 | 132 | 140 | 134 | 134 | 157 | 134 | 70 | 95 | 141 | 1559 |
2015 | 78 | 75 | 78 | 111 | 110 | 123 | 144 | 153 | 140 | 157 | 150 | 91 | 1410 |
2014 | 153 | 96 | 151 | 153 | 148 | 134 | 169 | 147 | 131 | 54 | 0 | 13 | 1350 |
2013 | 130 | 84 | 27 | 86 | 72 | 59 | 111 | 127 | 146 | 77 | 142 | 132 | 1193 |
2012 | 127 | 63 | 171 | 43 | 0 | 0 | 0 | 0 | 0 | 47 | 106 | 108 | 665 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 27 | 80 | 0 | 0 | 0 | 0 | 107 |
2011 | 156 | 167 | 184 | 133 | 148 | 165 | 183 | 200 | 200 | 174 | 38 | 80 | 1828 |
2010 | 70 | 93 | 79 | 96 | 115 | 115 | 129 | 159 | 113 | 3 | 88 | 140 | 1200 |
2009 | 0 | 0 | 23 | 78 | 79 | 90 | 94 | 112 | 60 | 59 | 91 | 76 | 762 |
2009 | 0 | 49 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 49 |
2008 | 66 | 103 | 61 | 90 | 29 | 66 | 56 | 88 | 96 | 107 | 36 | 65 | 863 |
2008 | 0 | 0 | 0 | 0 | 38 | 169 | 201 | 101 | 135 | 128 | 35 | 0 | 806 |
2007 | 80 | 128 | 94 | 119 | 64 | 8 | 71 | 61 | 57 | 133 | 135 | 50 | 1000 |
2006 | 32 | 29 | 53 | 48 | 59 | 84 | 18 | 54 | 107 | 135 | 129 | 78 | 823 |
2005 | 0 | 0 | 0 | 3 | 16 | 23 | 19 | 37 | 36 | 5 | 0 | 0 | 139 |
Wed 30th Aug
Aug 30
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Thu 31st Aug
Aug 31
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Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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After 6 days of no running this was a stiff and ugly effort where I wasn't flowing at all. The left hip is not as bad as it was, but the aches have moved to the groin and glute. It's a repeat of what I had in 2019 when I ran 13 hard marathons in 13 weeks (that was clever).
I'm going to see if I can keep the runs short and get through this without further rest because I don't want to miss the chance of running whilst I am in Cyprus. I'm not in pain; I just feel a bit stiff and jammed up in the tfl, quad, groin, glute and hip. Split Summary === 1) 1mi - 9:54(9:54/mi) 138/151bpm [1365b/mi] 113cal 2) 1mi - 9:52(9:52/mi) 146/154bpm [1442b/mi] 114cal 3) 1mi - 9:39(9:39/mi) 143/150bpm [1381b/mi] 109cal 4) 1mi - 9:31(9:31/mi) 148/153bpm [1409b/mi] 111cal 5) 1mi - 10:05(10:05/mi) 148/152bpm [1491b/mi] 109cal 6) 1mi - 10:08(10:08/mi) 148/153bpm [1499b/mi] 98cal 7) 1mi - 9:15(9:15/mi) 149/153bpm [1377b/mi] 109cal 8) 1mi - 8:54(8:54/mi) 152/160bpm [1354b/mi] 107cal 9) 0mi - 1(5:41/mi) 160/160bpm [909b/mi] ![]() |
905 [C=449, H=451, M =5].
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My word! This was horrible. First morning in Cyprus at the top of Yesiltepe going into Ilgaz and it is a mountain. It did not matter which way I went it was either steep uphills or downhills.
Didn't enjoy this because I was knackered from a long day of travel and a bad sleep. Will do better on Monday. Split Summary === 1) 1mi - 11:53(11:53/mi) 143/162bpm [1699b/mi] 132cal 2) 1mi - 10:58(10:58/mi) 148/161bpm [1622b/mi] 125cal 3) 1mi - 10:55(10:55/mi) 147/161bpm [1604b/mi] 122cal 4) 1mi - 12:12(12:12/mi) 155/167bpm [1890b/mi] 141cal 5) 1mi - 9:58(9:58/mi) 154/170bpm [1535b/mi] 114cal 6) 1mi - 10:27(10:27/mi) 154/169bpm [1609b/mi] 121cal 7) 1mi - 11:55(11:55/mi) 172/183bpm [2049b/mi] 158cal 8) 0mi - 2(6:05/mi) 164/164bpm [997b/mi] ![]() |
906 [C=449, H=451, M =6]. Nice stretchy mat session on the veranda.
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Split Summary
=== 1) 1mi - 10:19(10:19/mi) 123/134bpm [1268b/mi] 98cal 2) 1mi - 9:38(9:38/mi) 138/151bpm [1329b/mi] 105cal 3) 1mi - 9:45(9:45/mi) 149/156bpm [1454b/mi] 116cal 4) 1mi - 9:41(9:41/mi) 150/154bpm [1453b/mi] 116cal 5) 1mi - 9:52(9:52/mi) 157/161bpm [1550b/mi] 121cal 6) 1mi - 9:39(9:39/mi) 159/164bpm [1534b/mi] 118cal 7) 1mi - 10:14(10:14/mi) 163/169bpm [1668b/mi] 129cal 8) 1mi - 11:31(11:31/mi) 175/185bpm [2015b/mi] 155cal 9) 0mi - 2(8:25/mi) 181/181bpm [1524b/mi] 1cal ![]() |
907 [C=449, H=451, M=7]. Tired and this felt like hard work.
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Wed 6th Sep
Sep 6
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Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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I drove down to the Lapta Coastal Path for a plod this morning. I woke up late at 5.30, so didn't get down there until gone 6.30 and missed the coolest part of the day.
This was a horrible run. I felt dreadful because I've not been eating carbs (kebab diet). Also, the sun was intense and the temperature was 30 degrees when I finished (which is not that high but I am not acclimatized and when your legs are dead from the first mile, it made for an unpleasant run). Over the years I have rarely enjoyed my running in TRNC and this year is no different. Did something to my back yesterday whilst goofing around. I've got a goof injury. Split Summary === 1) 1mi - 10:22(10:22/mi) 127/137bpm [1316b/mi] 106cal 2) 1mi - 9:54(9:54/mi) 138/146bpm [1366b/mi] 111cal 3) 1mi - 9:53(9:53/mi) 144/151bpm [1424b/mi] 113cal 4) 1mi - 9:51(9:51/mi) 148/153bpm [1458b/mi] 116cal 5) 1mi - 9:50(9:50/mi) 153/159bpm [1504b/mi] 118cal 6) 1mi - 9:48(9:48/mi) 158/161bpm [1548b/mi] 119cal 7) 1mi - 9:52(9:52/mi) 162/167bpm [1599b/mi] 120cal 8) 1mi - 9:48(9:48/mi) 166/170bpm [1628b/mi] 121cal 9) 1mi - 9:13(9:13/mi) 172/181bpm [1585b/mi] 122cal 10) 0mi - 1(4:48/mi) 178/178bpm [855b/mi] ![]() |
908 [C=449, H=451, M=8]. Easier this morning.
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Another very rough effort and I felt empty. Just a case of putting one foot in front of the other. The 1.7 mile stretch up the mountain back to the villa is not much fun
Split Summary === 1) 1mi - 10:19(10:19/mi) 114/125bpm [1177b/mi] 87cal 2) 1mi - 9:48(9:48/mi) 126/135bpm [1234b/mi] 97cal 3) 1mi - 9:38(9:38/mi) 142/150bpm [1369b/mi] 112cal 4) 1mi - 9:38(9:38/mi) 145/151bpm [1398b/mi] 111cal 5) 1mi - 9:57(9:57/mi) 150/159bpm [1493b/mi] 118cal 6) 1mi - 10:22(10:22/mi) 159/167bpm [1649b/mi] 128cal 7) 1mi - 11:39(11:39/mi) 169/179bpm [1969b/mi] 152cal 8) 0mi - 1(5:31/mi) 165/165bpm [909b/mi] ![]() |
909 [C=449, H=451, M=9]. Much easier.
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My last run this year in TRNC and I found a park. It was about 1.15 miles for a lap. However, the park was still a run down and back up the mountain.
Glad to be done with this year and will look for a villa on the flat next year! Split Summary === 1) 1mi - 10:02(10:02/mi) 117/135bpm [1175b/mi] 89cal 2) 1mi - 9:39(9:39/mi) 132/146bpm [1274b/mi] 101cal 3) 1mi - 9:41(9:41/mi) 135/143bpm [1307b/mi] 101cal 4) 1mi - 9:58(9:58/mi) 144/153bpm [1436b/mi] 113cal 5) 1mi - 9:48(9:48/mi) 149/156bpm [1460b/mi] 114cal 6) 1mi - 9:39(9:39/mi) 152/159bpm [1467b/mi] 114cal 7) 1mi - 9:08(9:08/mi) 154/161bpm [1408b/mi] 109cal 8) 1mi - 9:49(9:49/mi) 162/169bpm [1591b/mi] 124cal 9) 1mi - 11:06(11:06/mi) 172/184bpm [1908b/mi] 147cal 10) 0mi - 2(7:19/mi) 183/183bpm [1340b/mi] ![]() |
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I felt pretty dodgy for most of this run, but it was nice to be back on the tow path. This was a very humid morning and I was drenched in sweat when I finished.
Although I feel pretty rubbish and suspect that I am lacking some training/fitness to race a marathon right now, I might well enter this weekend's Goodwood and go and get the miles in, even if it's a 4:10 effort. Feels like I need to get a grueling long out of the system before I get back to race fitness and Goodwood is a pretty easy course to plod round and tick off another marathon. I will decide tomorrow. Split Summary === 1) 1mi - 9:15(9:15/mi) 131/146bpm [1211b/mi] 99cal 2) 1mi - 9:46(9:46/mi) 141/151bpm [1377b/mi] 110cal 3) 1mi - 9:48(9:48/mi) 139/145bpm [1362b/mi] 105cal 4) 1mi - 9:57(9:57/mi) 140/144bpm [1393b/mi] 108cal 5) 1mi - 9:47(9:47/mi) 143/149bpm [1400b/mi] 109cal 6) 1mi - 10:07(10:07/mi) 146/156bpm [1477b/mi] 112cal 7) 1mi - 9:36(9:36/mi) 148/152bpm [1421b/mi] 110cal 8) 1mi - 9:13(9:13/mi) 148/151bpm [1364b/mi] 105cal 9) 1mi - 9:09(9:09/mi) 151/155bpm [1382b/mi] 107cal 10) 1mi - 9:22(9:22/mi) 154/159bpm [1443b/mi] 109cal 11) 1mi - 9:11(9:11/mi) 157/165bpm [1442b/mi] 104cal 12) 1mi - 8:46(8:46/mi) 164/170bpm [1437b/mi] 113cal 13) 0.01mi - 2(5:50/mi) 169/169bpm [986b/mi] ![]() |
Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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910 [C=449, H=452, M=9]. Easy, given I've not used my Reformer since last month.
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A bloody dreadful run. I was up at 4am and on the road at 5am and felt extremely out of sorts. This was a slog from start to finish.
Split Summary === 1) 1mi - 9:39(9:39/mi) 136/149bpm [1313b/mi] 106cal 2) 1mi - 9:58(9:58/mi) 144/149bpm [1435b/mi] 109cal 3) 1mi - 9:49(9:49/mi) 146/150bpm [1434b/mi] 110cal 4) 1mi - 9:42(9:42/mi) 151/159bpm [1464b/mi] 113cal 5) 1mi - 9:46(9:46/mi) 154/161bpm [1505b/mi] 115cal 6) 1mi - 9:34(9:34/mi) 154/157bpm [1472b/mi] 110cal 7) 1mi - 9:31(9:31/mi) 157/160bpm [1494b/mi] 113cal 8) 1mi - 9:11(9:11/mi) 161/169bpm [1479b/mi] 116cal 9) 0.01mi - 2(5:56/mi) 166/166bpm [985b/mi] ![]() |
911 [C=449, H=453, M=9]. I'm feeling pretty knackered.
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I decided late last night not to run the Goodwood Marathon today. I spent all day yesterday feeling rough and given that they'd got a 4-hour cut-off and there was no clarity on whether they would disqualify me if I ran over 4-hours, I decided to give it a miss. I will look to run next weekend instead.
I woke up in the night feeling a bit better and then got up at 7am feeling reasonable enough to go and put a workman's effort in for 15 or 16 miles. It was actually quite an enjoyable run and I felt really clever for not going to Goodwood because the legs weren't lively enough to run well today. The endurance was there though and although I was feeling whacked by the end (partly due to refusing to carry water because 16 miles is not a long run), I was well in control of this run from start to end. Feels like I'm 2 or 3 weeks away from running well, which means I might need to be patient next weekend and do my usual trick of getting one out of the way in 4:15 and then get back to it properly in October. I am of the opinion that July broke me. What I did in July left me feeling well out of sorts. I ran 3 hard marathons in fairly hot weather and broke 4-hours on each one, but ran positive splits and was holding on to get to the end in each one. Since July my running hasn't felt normal and I've missed a load of training and not really applied myself well enough. Now that the weather is getting good, I reckon I'll get my act together. Split Summary === 1) 1mi - 9:44(9:44/mi) 139/153bpm [1353b/mi] 110cal 2) 1mi - 9:24(9:24/mi) 147/156bpm [1383b/mi] 113cal 3) 1mi - 9:11(9:11/mi) 146/156bpm [1340b/mi] 107cal 4) 1mi - 9:23(9:23/mi) 152/158bpm [1427b/mi] 111cal 5) 1mi - 9:36(9:36/mi) 156/164bpm [1497b/mi] 116cal 6) 1mi - 9:33(9:33/mi) 160/166bpm [1527b/mi] 118cal 7) 1mi - 9:29(9:29/mi) 160/168bpm [1518b/mi] 116cal 8) 1mi - 9:07(9:07/mi) 154/159bpm [1404b/mi] 106cal 9) 1mi - 9:41(9:41/mi) 165/175bpm [1596b/mi] 123cal 10) 1mi - 9:22(9:22/mi) 160/169bpm [1498b/mi] 108cal 11) 1mi - 9:36(9:36/mi) 160/168bpm [1536b/mi] 113cal 12) 1mi - 10:11(10:11/mi) 166/173bpm [1691b/mi] 120cal 13) 1mi - 9:37(9:37/mi) 164/169bpm [1578b/mi] 113cal 14) 1mi - 9:01(9:01/mi) 163/166bpm [1469b/mi] 109cal 15) 1mi - 9:13(9:13/mi) 168/171bpm [1549b/mi] 113cal 16) 1mi - 8:51(8:51/mi) 173/179bpm [1530b/mi] 117cal 17) 0.01mi - 2(4:37/mi) 176/176bpm [812b/mi] ![]() |
912 [C=449, H=454, M=9]. Feeling much better for having rested this weekend. A bit tired though with yesterday's 16 lingering in the legs.
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Felt quite ropey for the first half of this run and then gradually started to get going. It was then time to stop and go home. Been getting a lot of sleep. I often remind myself that running has always had its ups and down when it comes to form and I am very likely on brink of some uptime very soon.
Split Summary === 1) 1mi - 9:38(9:38/mi) 132/147bpm [1271b/mi] 102cal 2) 1mi - 10:06(10:06/mi) 142/146bpm [1434b/mi] 113cal 3) 1mi - 9:46(9:46/mi) 145/154bpm [1417b/mi] 113cal 4) 1mi - 9:36(9:36/mi) 147/150bpm [1410b/mi] 113cal 5) 1mi - 9:26(9:26/mi) 151/160bpm [1425b/mi] 113cal 6) 1mi - 9:29(9:29/mi) 155/162bpm [1470b/mi] 115cal 7) 1mi - 9:15(9:15/mi) 159/165bpm [1472b/mi] 111cal 8) 0.01mi - 2(6:45/mi) 162/162bpm [1095b/mi] ![]() |
Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
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Tue 26th Sep
Sep 26
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913 [C=449, H=455, M=9]. Getting better.
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914 [C=449, H=456, M=9]. My left elbow is hurting
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Still getting better but not yet back to my normal self. I felt fresh in the first mile but then the legs returned to that aching fatigue feeling.
I'm actually looking forward to Sunday's Marathon as an opportunity to get my head down and see what I can do for 4 or so hours. Split Summary === 1) 1mi - 9:48(9:48/mi) 134/149bpm [1314b/mi] 105cal 2) 1mi - 9:11(9:11/mi) 153/172bpm [1406b/mi] 112cal 3) 1mi - 9:41(9:41/mi) 149/154bpm [1442b/mi] 110cal 4) 1mi - 9:21(9:21/mi) 155/163bpm [1448b/mi] 112cal 5) 1mi - 9:43(9:43/mi) 153/159bpm [1487b/mi] 111cal 6) 1mi - 9:33(9:33/mi) 156/163bpm [1490b/mi] 113cal 7) 0mi - 2(5:55/mi) 157/157bpm [928b/mi] ![]() |
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Phoenix Strictly Running (Marathon): 04:16:52 Pos 7/29
Another dose of medicine. I had a go in the first mile and quickly realised that I was a long way away from being raxe fit. So I turned this in a training run and pretty much hated every step, but it did at least let me get the distance and time into my legs. Bored out my bloody head. Halves of 2:06 and 2:10 showed that I was lacking some endurance. I'll back in two weeks' time for another one and will keep plugging away until I'm back to full fitness. Split Summary === 1) 1mi - 9:22(9:22/mi) 142/150bpm [1330b/mi] 107cal 2) 1mi - 9:25(9:25/mi) 148/152bpm [1393b/mi] 111cal 3) 1mi - 9:35(9:35/mi) 148/154bpm [1419b/mi] 112cal 4) 1mi - 9:40(9:40/mi) 152/156bpm [1470b/mi] 117cal 5) 1mi - 9:41(9:41/mi) 150/154bpm [1452b/mi] 112cal 6) 1mi - 9:36(9:36/mi) 150/154bpm [1439b/mi] 111cal 7) 1mi - 10:08(10:08/mi) 149/156bpm [1511b/mi] 116cal 8) 1mi - 9:28(9:28/mi) 152/159bpm [1440b/mi] 109cal 9) 1mi - 9:36(9:36/mi) 154/157bpm [1478b/mi] 113cal 10) 1mi - 9:43(9:43/mi) 156/160bpm [1517b/mi] 111cal 11) 1mi - 9:35(9:35/mi) 156/160bpm [1495b/mi] 109cal 12) 1mi - 9:37(9:37/mi) 156/159bpm [1501b/mi] 111cal 13) 1mi - 9:38(9:38/mi) 158/166bpm [1523b/mi] 107cal 14) 1mi - 9:45(9:45/mi) 160/164bpm [1559b/mi] 115cal 15) 1mi - 9:36(9:36/mi) 162/164bpm [1556b/mi] 114cal 16) 1mi - 9:41(9:41/mi) 164/167bpm [1589b/mi] 114cal 17) 1mi - 9:55(9:55/mi) 165/168bpm [1636b/mi] 123cal 18) 1mi - 9:40(9:40/mi) 168/171bpm [1623b/mi] 116cal 19) 1mi - 9:50(9:50/mi) 168/170bpm [1652b/mi] 118cal 20) 1mi - 10:14(10:14/mi) 168/170bpm [1719b/mi] 126cal 21) 1mi - 9:49(9:49/mi) 171/174bpm [1678b/mi] 121cal 22) 1mi - 9:59(9:59/mi) 171/174bpm [1707b/mi] 119cal 23) 1mi - 10:02(10:02/mi) 172/174bpm [1726b/mi] 124cal 24) 1mi - 9:59(9:59/mi) 173/177bpm [1728b/mi] 125cal 25) 1mi - 10:24(10:24/mi) 174/177bpm [1811b/mi] 128cal 26) 1mi - 9:56(9:56/mi) 175/178bpm [1738b/mi] 128cal 27) 0.33mi - 2:58(9:04/mi) 178/180bpm [1614b/mi] 40cal ![]() |
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