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andrewfk MS

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Mileage

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Races
1
Miles
589
Miles
64
WAVA
46.22%
10k
59:02

About Me

Intermittent runner coping with dodgy knees and irregular work patterns to be the fittest and happiest I can!

Planned Races

03 Aug 19	Willowbrook Halewood 5k August
08 Sep 19	Wirral 10k
24 Nov 19	Bass Belle 10

Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users

2019 Targets

RUN
365

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Dist	Races	PB	WB	2016
10km	1	59:02 9:30/mi	46.22	59:02 46.22

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	9	12	24	55	36	38	0	0	0	0	0	0	174
2018	0	2	2	0	0	0	0	1	0	2	9	0	16
2017	1	4	0	0	0	0	2	0	0	6	8	0	21
2016	12	41	41	65	5	29	35	13	3	0	11	0	255
2016	0	0	0	0	0	10	0	14	0	7	0	0	31
2015	0	2	10	0	0	0	0	0	0	0	19	3	35
2015	0	4	2	0	0	0	1	0	0	2	7	0	16
2014	0	0	0	0	0	0	2	3	0	2	0	0	7
2014	0	0	0	0	0	0	5	2	0	0	0	0	7
2013	1	10	24	10	0	0	8	0	0	0	0	0	53
2012	0	16	0	0	0	0	0	0	5	0	5	0	26
2012	0	6	0	0	0	0	0	0	0	0	4	0	10
2011	0	0	0	0	0	0	0	0	0	0	2	0	2

Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3
4.1mi, 46:59 Running - Easy Split Summary === 1) 1m - 11:29(11:29/m) 128/147bpm 82cal 5.22/6.37mph 2) 1m - 11:35(11:35/m) 137/148bpm 91cal 5.18/6.41mph 3) 1m - 11:30(11:30/m) 140/150bpm 89cal 5.22/6.45mph 4) 1m - 11:29(11:29/m) 143/152bpm 89cal 5.22/6.45mph 5) 0.06m - 55(15:00/m) 138/149bpm 6cal 4/6.32mph Add a comment	-	6.7mi, 1:20:45 Running - Long Run Split Summary === 1) 1m - 12:08(12:08/m) 132/150bpm 93cal 4.95/5.91mph 2) 1m - 12:08(12:08/m) 144/153bpm 103cal 4.94/5.68mph 3) 1m - 12:04(12:04/m) 145/156bpm 100cal 4.97/5.8mph 4) 1m - 12:28(12:28/m) 144/155bpm 97cal 4.81/5.7mph 5) 1m - 12:03(12:03/m) 144/154bpm 90cal 4.98/5.91mph 6) 1m - 12:06(12:06/m) 147/161bpm 92cal 4.96/6.68mph 7) 0.66m - 7:48(11:48/m) 148/160bpm 59cal 5.08/6.3mph Add a comment	-	-	-	-
Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10
3.6mi, 1:00:47 Running - Treadmill Split Summary === 1) 1m - 16:06(16:06/m) 131/151bpm 117cal 3.73/5.2mph 2) 1m - 16:31(16:31/m) 140/154bpm 128cal 3.63/4.05mph 3) 1m - 17:11(17:11/m) 141/154bpm 124cal 3.49/3.78mph 4) 0.64m - 10:59(17:16/m) 138/154bpm 67cal 3.48/3.82mph Add a comment	-	7.3mi, 1:30:06 Running - Long Run Split Summary === 1) 1m - 12:05(12:05/m) 125/144bpm 82cal 4.96/6.8mph 2) 1m - 11:57(11:57/m) 140/153bpm 98cal 5.02/6.14mph 3) 1m - 12:31(12:31/m) 144/156bpm 103cal 4.79/5.66mph 4) 1m - 12:31(12:31/m) 145/156bpm 99cal 4.79/5.57mph 5) 1m - 12:19(12:19/m) 143/153bpm 88cal 4.87/5.82mph 6) 1m - 12:34(12:34/m) 145/156bpm 90cal 4.78/5.91mph 7) 1m - 12:21(12:21/m) 148/160bpm 92cal 4.86/5.82mph 8) 0.29m - 3:48(13:10/m) 151/162bpm 29cal 4.56/5.85mph Add a comment	-	-	3.6mi, 39:46 Running - Tempo Split Summary === 1) 1m - 11:22(11:22/m) 139/156bpm 94cal 5.27/6.7mph 2) 0.05m - 43(13:12/m) 158/160bpm 7cal 4.55/5.91mph 3) 1m - 9:48(9:48/m) 175/187bpm 109cal 6.12/6.74mph 4) 0.01m - 8(9:53/m) 186/186bpm 1cal 6.07/5.91mph 5) 1m - 12:39(12:39/m) 158/185bpm 119cal 4.74/6.07mph 6) 0.51m - 5:05(9:52/m) 178/196bpm 58cal 6.08/8.52mph 10 minute tempo Add a comment	-
Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17
3.7mi, 41:59 Running - Intervals Split Summary === 1) 0.17m - 2:00(11:27/m) 128/144bpm 13cal 5.24/5.76mph 2) 0.5m - 6:42(13:24/m) 141/158bpm 56cal 4.48/5.93mph 3) 0.25m - 2:51(11:30/m) 169/174bpm 29cal 5.22/8.6mph 4) 0.28m - 3:00(10:49/m) 162/172bpm 30cal 5.55/6.57mph 5) 0.37m - 3:25(9:09/m) 178/182bpm 37cal 6.55/7.01mph 6) 0.06m - 56(14:55/m) 170/181bpm 10cal 4.02/6.39mph 7) 0.37m - 3:24(9:08/m) 178/187bpm 37cal 6.57/6.72mph 8) 0.06m - 1:01(16:16/m) 172/183bpm 11cal 3.69/6.55mph 9) 0.37m - 3:25(9:11/m) 179/184bpm 38cal 6.54/6.82mph 10) 0.06m - 1:00(16:05/m) 172/183bpm 10cal 3.73/6.57mph 11) 0.37m - 3:14(8:41/m) 182/190bpm 37cal 6.9/7.33mph 12) 0.06m - 1:01(16:23/m) 174/188bpm 11cal 3.66/6.89mph 13) 0.77m - 10:00(12:57/m) 154/172bpm 75cal 4.63/5.53mph Add a comment	-	3.8mi, 44:03 Running - Easy Split Summary === 1) 1m - 11:39(11:39/m) 127/141bpm 79cal 5.15/5.95mph 2) 1m - 11:39(11:39/m) 136/145bpm 83cal 5.15/6.89mph 3) 1m - 11:46(11:46/m) 141/151bpm 86cal 5.1/5.87mph 4) 0.76m - 8:58(11:52/m) 142/151bpm 64cal 5.06/6.1mph Add a comment	-	5.6mi, 1:06:02 Running - Long Run Split Summary === 1) 1m - 11:30(11:30/m) 137/151bpm 89cal 5.21/5.91mph 2) 1m - 11:53(11:53/m) 148/159bpm 103cal 5.05/6.14mph 3) 1m - 12:34(12:34/m) 145/160bpm 97cal 4.77/5.91mph 4) 1m - 12:00(12:00/m) 148/159bpm 96cal 5/5.95mph 5) 1m - 11:01(11:01/m) 155/178bpm 96cal 5.45/6.2mph 6) 0.59m - 7:04(11:59/m) 153/178bpm 56cal 5.01/6.35mph Add a comment	-	4.1mi, 50:09 Running - Easy Split Summary === 1) 1m - 11:38(11:38/m) 141/156bpm 95cal 5.16/5.95mph 2) 1m - 12:39(12:39/m) 150/159bpm 114cal 4.74/5.7mph 3) 1m - 12:50(12:50/m) 149/162bpm 106cal 4.68/5.95mph 4) 1m - 12:11(12:11/m) 149/161bpm 96cal 4.93/5.87mph 5) 0.05m - 50(15:45/m) 152/160bpm 7cal 3.81/5.57mph Add a comment
Tue 18th Jun Jun 18	Wed 19th Jun Jun 19	Thu 20th Jun Jun 20	Fri 21st Jun Jun 21	Sat 22nd Jun Jun 22	Sun 23rd Jun Jun 23	Mon 24th Jun Jun 24
-	2.9mi, 30:19 Running - Time Trial Split Summary === 1) 0.95m - 10:25(10:59/m) 155/173bpm 96cal 5.47/9.16mph 2) 1.45m - 12:01(8:16/m) 189/200bpm 145cal 7.26/7.64mph 3) 0.52m - 7:53(15:02/m) 154/199bpm 63cal 3.99/7.64mph Add a comment	-	3.8mi, 45:42 Running - Easy Split Summary === 1) 3.75m - 45:42(12:10/m) 140/157bpm 324cal 4.93/6.39mph Add a comment	-	-	-

2016	Date	Result	WAVA
Port Sunlight 10k	17 Apr	59:02	46.22%