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Josh_hand M35
About
Race Times
All Races
Mileage
Training
-
Races
26 -
Miles
20135 -
Miles
122 -
Miles
3307 -
Mile
5:23 -
5k
17:53 -
5M
28:24 -
10k
35:53 -
10M
1:02:06 -
Half
1:18:56 -
Mara
2:50:16
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2013 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 5:23
5:23/mi
|
0.00 | 5:23 | |||||
5km | 1 | 17:53
5:45/mi
|
0.00 | 17:53 | |||||
5mi | 3 | 28:24
5:41/mi
|
0.00 | 28:24 | 29:19 | ||||
5.7mi | 1 | 41:00
7:13/mi
|
0.00 | 41:00 | |||||
10km | 8 | 35:53
5:46/mi
|
0.00 | 37:56 | 37:47 | 35:53 | |||
10mi | 1 | 1:02:06
6:13/mi
|
0.00 | 1:02:06 | |||||
13.1mi | 6 | 1:18:56
6:02/mi
|
0.00 | 1:18:56 | 1:22:12 | ||||
13.2mi | 1 | 1:21:27
6:10/mi
|
0.00 | 1:21:27 | |||||
26.2mi | 4 | 2:50:16
6:30/mi
|
0.00 | 2:53:17 | 2:51:27 | 2:50:26 | 2:50:16 |
2020 |
Distance | Date | Result | WAVA |
Wokingham Half Marathon | 13.1mi | 23 Feb | 1:22:12 | 71.60% |
Staverton 10 | 10mi | 26 Jan | 1:02:06 | 71.55% |
Linda Franks Race | 5mi | 19 Jan | 29:19 | 74.00% |
Gloucestershire XC county champs | 5.68mi | 4 Jan | 41:00 | 60.36% |
2019 |
Distance | Date | Result | WAVA |
Seven Sins Run | 7mi | 29 Dec | 0.00% | |
Telford 10K | 10km | 8 Dec | 36:56 | 73.30% |
Serpentine Last Friday of the Month 5K | 5km | 29 Nov | 17:53 | 74.58% |
guy fawkes 5 | 5mi | 3 Nov | 29:18 | 74.04% |
Stroud Half Marathon | 13.1mi | 27 Oct | 1:24:24 | 69.73% |
Bath Two Tunnels Railway Races – August | 13.1mi | 18 Aug | 3:13:00 | 30.49% |
Blaisdon 10k | 10km | 16 Jul | 38:37 | 70.10% |
Bourton one mile challenge | 1mi | 13 Jul | 5:23 | 70.84% |
Frampton 10k | 10km | 1 Jul | 37:04 | 72.75% |
Bourton Hilly Half | 13.1mi | 16 Jun | 1:22:46 | 70.89% |
Cirencester Park Summer Sizzler | 10km | 12 Jun | 37:26 | 72.03% |
Market Harborough Carnival of Running - Half Marathon | 13.1mi | 8 Jun | 1:20:40 | 72.74% |
Berkeley 10K 2019 | 10km | 13 May | 36:35 | 73.71% |
London Marathon | 26.2mi | 28 Apr | 2:50:16 | 72.57% |
Forest of Dean Spring Half Marathon | 13.2mi | 24 Mar | 1:21:27 | 72.59% |
Wokingham Half Marathon | 13.1mi | 24 Feb | 1:18:56 | 74.34% |
Chichester Priory 10K | 10km | 3 Feb | 35:53 | 75.15% |
Linda Franks Race | 5mi | 20 Jan | 28:24 | 76.04% |
2018 |
Distance | Date | Result | WAVA |
Abingdon Marathon | 26.2mi | 21 Oct | 2:50:26 | 72.50% |
2017 |
Distance | Date | Result | WAVA |
Abingdon Marathon | 26.2mi | 22 Oct | 2:51:27 | 71.91% |
Bugatti 10k | 10km | 9 Aug | 37:47 | 71.13% |
2016 |
Distance | Date | Result | WAVA |
MBNA Chester Marathon | 26.2mi | 2 Oct | 2:53:17 | 71.03% |
2013 |
Distance | Date | Result | WAVA |
Swindon 10k | 10km | 17 Nov | 37:56 | 70.43% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 134 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 134 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.5 |
2020 | 233 | 258 | 325 | 261 | 238 | 263 | 313 | 218 | 0 | 21 | 89 | 200 | 2420 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 0 | 0 | 32 |
2019 | 322 | 292 | 327 | 278 | 247 | 354 | 264 | 247 | 307 | 237 | 228 | 242 | 3345 |
2019 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2018 | 0.5 | 0 | 0 | 0 | 3.3 | 0.9 | 0.9 | 0.8 | 0 | 0 | 0 | 0 | 6.4 |
2018 | 313 | 220 | 247 | 217 | 278 | 271 | 313 | 342 | 336 | 214 | 242 | 272 | 3265 |
2018 | 17 | 0 | 7 | 0 | 0 | 0 | 26 | 0 | 0 | 17 | 26 | 0 | 92 |
2017 | 0 | 0 | 0 | 0.6 | 0.4 | 1.1 | 1.7 | 0.5 | 0.3 | 0.5 | 0 | 0.3 | 5.3 |
2017 | 199 | 221 | 300 | 194 | 202 | 228 | 239 | 306 | 279 | 219 | 221 | 303 | 2911 |
2017 | 114 | 59 | 0 | 13 | 35 | 0 | 20 | 0 | 0 | 21 | 0 | 0 | 262 |
2016 | 0 | 0 | 0 | 0.3 | 1.1 | 0.9 | 1.7 | 1.2 | 0.3 | 0.5 | 0 | 3.3 | 9.3 |
2016 | 208 | 226 | 258 | 174 | 205 | 160 | 200 | 224 | 226 | 172 | 170 | 96 | 2319 |
2016 | 0 | 0 | 0 | 0 | 65 | 0 | 234 | 65 | 0 | 0 | 0 | 0 | 364 |
2015 | 0 | 0 | 0 | 1.2 | 3.4 | 0 | 1.9 | 1.9 | 1.4 | 0.4 | 0 | 0 | 10.2 |
2015 | 226 | 212 | 255 | 132 | 173 | 165 | 100 | 210 | 219 | 187 | 150 | 204 | 2232 |
2015 | 0 | 0 | 0 | 71 | 6 | 21 | 158 | 37 | 3 | 13 | 13 | 0 | 321 |
2014 | 0 | 0 | 0 | 2.9 | 5.7 | 1 | 0 | 4 | 0.5 | 0 | 0 | 0 | 14.1 |
2014 | 209 | 166 | 218 | 112 | 114 | 143 | 31 | 114 | 209 | 211 | 139 | 164 | 1830 |
2014 | 0 | 76 | 0 | 153 | 29 | 60 | 0 | 14 | 5 | 38 | 0 | 13 | 388 |
2013 | 10.2 | 7.8 | 11 | 17.4 | 13.8 | 5.9 | 1.4 | 2.8 | 1.2 | 2.9 | 0 | 0.3 | 74.4 |
2013 | 91 | 85 | 95 | 70 | 92 | 62 | 23 | 78 | 166 | 115 | 117 | 154 | 1148 |
2013 | 226 | 134 | 205 | 279 | 365 | 264 | 48 | 218 | 35 | 8 | 13 | 0 | 1795 |
2012 | 0 | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.4 | 2.1 |
2012 | 166 | 158 | 131 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 34 | 489 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 43 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 42 |
Wed 23rd Dec
Dec 23
|
Thu 24th Dec
Dec 24
|
Fri 25th Dec
Dec 25
|
Sat 26th Dec
Dec 26
|
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
Split Summary
=== 1) 1m - 9:35(9:35/m) 107/118bpm 170/188rpm 2) 1m - 9:33(9:33/m) 115/122bpm 172/188rpm 3) 1m - 9:16(9:16/m) 116/125bpm 174/190rpm 4) 1m - 8:58(8:58/m) 117/124bpm 174/194rpm 5) 1m - 9:21(9:21/m) 117/125bpm 172/190rpm 6) 1m - 9:14(9:14/m) 121/129bpm 173/186rpm 7) 0.15m - 1:25(9:23/m) 119/121bpm 175/188rpm ![]() |
Split Summary
=== 1) 1m - 8:36(8:36/m) 127/137bpm 176/192rpm 2) 1m - 8:11(8:11/m) 130/140bpm 180/202rpm 3) 1m - 8:17(8:17/m) 124/135bpm 181/198rpm 4) 1m - 7:53(7:53/m) 127/136bpm 178/206rpm 5) 1m - 8:33(8:33/m) 130/143bpm 181/200rpm 6) 1m - 8:00(8:00/m) 140/147bpm 181/200rpm 7) 1m - 7:56(7:56/m) 140/145bpm 181/200rpm 8) 1m - 7:50(7:50/m) 136/144bpm 180/200rpm 9) 0.72m - 5:42(7:58/m) 129/138bpm 179/200rpm ![]() |
Split Summary
=== 1) 1m - 9:09(9:09/m) 130/180bpm 177/200rpm 2) 1m - 8:08(8:08/m) 127/134bpm 182/198rpm 3) 1m - 8:05(8:05/m) 123/126bpm 181/200rpm 4) 1m - 9:26(9:26/m) 126/140bpm 179/202rpm 5) 1m - 8:05(8:05/m) 133/146bpm 182/202rpm 6) 1m - 8:17(8:17/m) 136/140bpm 181/200rpm 7) 1m - 8:06(8:06/m) 130/141bpm 181/200rpm 8) 0.37m - 3:04(8:23/m) 123/127bpm 178/192rpm ![]() |
Split Summary
=== 1) 1m - 9:08(9:08/m) 123/172bpm 177/194rpm 2) 1m - 9:13(9:13/m) 122/133bpm 175/190rpm 3) 1m - 9:55(9:55/m) 118/127bpm 169/190rpm 4) 1m - 10:04(10:04/m) 121/128bpm 175/192rpm 5) 0.37m - 3:16(8:57/m) 125/131bpm 177/190rpm ![]() |
Split Summary
=== 1) 1m - 8:50(8:50/m) 196/204bpm 180/202rpm 2) 1m - 8:19(8:19/m) 188/197bpm 178/194rpm 3) 1m - 7:51(7:51/m) 185/186bpm 184/200rpm 4) 1m - 8:01(8:01/m) 184/187bpm 182/200rpm 5) 1m - 7:59(7:59/m) 184/189bpm 180/200rpm 6) 1m - 8:17(8:17/m) 185/188bpm 181/200rpm 7) 1m - 7:48(7:48/m) 184/187bpm 181/202rpm 8) 1m - 8:06(8:06/m) 184/187bpm 181/200rpm 9) 1m - 8:30(8:30/m) 185/188bpm 180/194rpm 10) 1m - 8:03(8:03/m) 182/187bpm 180/196rpm 11) 0.18m - 1:33(8:31/m) 181/182bpm 175/186rpm ![]() |
Split Summary
=== 1) 1m - 9:26(9:26/m) 122/182bpm 176/190rpm 2) 1m - 10:23(10:23/m) 116/122bpm 175/194rpm 3) 0.95m - 8:32(8:58/m) 122/128bpm 179/196rpm ![]() |
5 x 1k
3:50, 3:50, 3:53, 3:58, 3:57 (400 jogs) Blizzard return Split Summary === 1) 1m - 8:11(8:11/m) 160/190bpm 183/202rpm 2) 1m - 7:35(7:35/m) 128/135bpm 185/202rpm 3) 1m - 8:05(8:05/m) 133/143bpm 184/200rpm 4) 1m - 8:49(8:49/m) 145/171bpm 188/222rpm 5) 1m - 6:49(6:49/m) 158/171bpm 188/218rpm 6) 1m - 7:15(7:15/m) 173/186bpm 183/214rpm 7) 1m - 7:18(7:18/m) 170/191bpm 183/216rpm 8) 1m - 9:10(9:10/m) 191/191bpm 182/214rpm 9) 1m - 7:50(7:50/m) 183/191bpm 182/200rpm 10) 1m - 7:31(7:31/m) 187/194bpm 183/200rpm 11) 1m - 7:41(7:41/m) 189/194bpm 184/200rpm 12) 0.31m - 2:24(7:41/m) 190/193bpm 183/196rpm ![]() |
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Tue 5th Jan
Jan 5
|
Icy
Split Summary === 1) 1m - 8:57(8:57/m) 120/132bpm 182/200rpm 2) 1m - 8:45(8:45/m) 129/132bpm 183/202rpm 3) 1m - 8:37(8:37/m) 132/138bpm 180/194rpm 4) 1m - 10:15(10:15/m) 125/136bpm 171/192rpm 5) 1m - 8:58(8:58/m) 128/133bpm 180/196rpm 6) 0.82m - 6:49(8:16/m) 129/134bpm 180/198rpm ![]() |
Icy but generally ok. Beautiful morn
Split Summary === 1) 1m - 8:52(8:52/m) 135/188bpm 180/200rpm 2) 1m - 8:16(8:16/m) 125/134bpm 181/198rpm 3) 1m - 8:03(8:03/m) 123/129bpm 182/202rpm 4) 1m - 8:09(8:09/m) 123/136bpm 182/198rpm 5) 1m - 8:20(8:20/m) 135/142bpm 181/198rpm 6) 1m - 8:17(8:17/m) 125/132bpm 185/202rpm 7) 1m - 8:35(8:35/m) 131/141bpm 180/206rpm 8) 1m - 7:57(7:57/m) 141/146bpm 183/202rpm 9) 1m - 8:00(8:00/m) 140/145bpm 182/208rpm 10) 1m - 7:42(7:42/m) 137/144bpm 184/200rpm 11) 0.08m - 37(8:10/m) 131/132bpm 184/194rpm ![]() |
6 shirt hills, 8 strides
Split Summary === 1) 1m - 8:05(8:05/m) 131/141bpm 184/202rpm 2) 1m - 7:23(7:23/m) 134/139bpm 183/196rpm 3) 1m - 11:48(11:48/m) 148/167bpm 180/210rpm 4) 1m - 7:18(7:18/m) 156/165bpm 183/212rpm 5) 1m - 7:25(7:25/m) 153/167bpm 183/226rpm 6) 0.94m - 7:14(7:40/m) 177/190bpm 183/200rpm ![]() |
Split Summary
=== 1) 1m - 9:19(9:19/m) 127/171bpm 175/192rpm 2) 1m - 8:53(8:53/m) 120/128bpm 172/198rpm 3) 1m - 8:52(8:52/m) 121/128bpm 177/196rpm 4) 1m - 9:55(9:55/m) 119/133bpm 176/198rpm 5) 1m - 8:59(8:59/m) 121/133bpm 175/194rpm 6) 0.11m - 55(8:36/m) 119/120bpm 172/186rpm ![]() |
Split Summary
=== 1) 1m - 8:13(8:13/m) 128/143bpm 182/200rpm 2) 1m - 7:47(7:47/m) 135/144bpm 184/200rpm 3) 1m - 7:36(7:36/m) 134/145bpm 187/200rpm 4) 1m - 7:21(7:21/m) 137/146bpm 186/202rpm 5) 1m - 7:51(7:51/m) 138/148bpm 186/202rpm 6) 1m - 8:06(8:06/m) 144/152bpm 185/202rpm 7) 1m - 7:29(7:29/m) 134/147bpm 183/202rpm 8) 1m - 7:51(7:51/m) 137/149bpm 184/210rpm 9) 1m - 7:49(7:49/m) 140/144bpm 185/202rpm 10) 1m - 7:36(7:36/m) 142/151bpm 185/212rpm 11) 1m - 7:14(7:14/m) 136/147bpm 183/202rpm 12) 0.1m - 52(8:51/m) 135/137bpm 181/194rpm ![]() |
Split Summary
=== 1) 1m - 9:35(9:35/m) 130/174bpm 178/194rpm 2) 1m - 8:14(8:14/m) 127/131bpm 180/198rpm 3) 1m - 8:52(8:52/m) 124/127bpm 178/196rpm 4) 0.59m - 4:54(8:21/m) 127/131bpm 178/192rpm ![]() |
20 min tempo. V happy with 6-12 pace and 3.24M. Definitely progress
Split Summary === 1) 1m - 7:45(7:45/m) 174/190bpm 183/198rpm 2) 1m - 6:45(6:45/m) 153/167bpm 188/208rpm 3) 1m - 6:17(6:17/m) 167/167bpm 191/214rpm 4) 1m - 6:15(6:15/m) 173/193bpm 191/212rpm 5) 1m - 6:48(6:48/m) 189/195bpm 187/212rpm 6) 0.79m - 5:29(6:58/m) 192/197bpm 185/202rpm ![]() |
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Sun 10th Jan
Jan 10
|
Mon 11th Jan
Jan 11
|
Tue 12th Jan
Jan 12
|
Split Summary
=== 1) 1m - 7:51(7:51/m) 139/149bpm 184/202rpm 2) 1m - 7:56(7:56/m) 139/149bpm 183/202rpm 3) 1m - 7:33(7:33/m) 135/140bpm 186/202rpm 4) 1m - 7:36(7:36/m) 134/147bpm 182/202rpm 5) 1m - 7:59(7:59/m) 139/147bpm 181/200rpm 6) 1m - 8:05(8:05/m) 143/148bpm 184/200rpm 7) 1m - 8:04(8:04/m) 142/147bpm 183/200rpm 8) 1m - 7:37(7:37/m) 138/143bpm 184/202rpm 9) 0.38m - 2:49(7:30/m) 131/135bpm 180/196rpm ![]() |
Split Summary
=== 1) 1m - 8:40(8:40/m) 129/187bpm 179/190rpm 2) 1m - 8:41(8:41/m) 123/127bpm 180/192rpm 3) 1m - 9:30(9:30/m) 130/170bpm 178/194rpm 4) 1m - 9:14(9:14/m) 173/178bpm 175/190rpm 5) 1m - 8:31(8:31/m) 173/190bpm 179/196rpm 6) 1m - 8:23(8:23/m) 182/188bpm 179/190rpm 7) 1m - 8:21(8:21/m) 183/189bpm 178/194rpm 8) 1m - 8:15(8:15/m) 182/186bpm 178/194rpm 9) 1m - 8:14(8:14/m) 181/187bpm 179/192rpm 10) 0.11m - 1:11(10:24/m) 176/177bpm 163/182rpm ![]() |
6 x 800 ish. About 3 minutes jog recovery to makeup the loop
Split Summary === 1) 1m - 8:13(8:13/m) 134/141bpm 184/202rpm 2) 1m - 8:08(8:08/m) 134/142bpm 184/202rpm 3) 1m - 10:00(10:00/m) 160/171bpm 181/214rpm 4) 1m - 7:10(7:10/m) 174/185bpm 188/214rpm 5) 1m - 7:00(7:00/m) 185/190bpm 187/214rpm 6) 1m - 7:23(7:23/m) 190/194bpm 185/216rpm 7) 1m - 8:04(8:04/m) 187/193bpm 184/212rpm 8) 0.72m - 6:02(8:23/m) 183/185bpm 180/196rpm ![]() |
Split Summary
=== 1) 1m - 9:02(9:02/m) 117/153bpm 174/194rpm 2) 1m - 8:48(8:48/m) 120/128bpm 175/192rpm 3) 1m - 8:44(8:44/m) 121/127bpm 176/194rpm 4) 1m - 9:25(9:25/m) 120/129bpm 178/196rpm 5) 1m - 8:38(8:38/m) 124/131bpm 176/194rpm 6) 0.46m - 4:02(8:50/m) 125/130bpm 176/196rpm ![]() |
Split Summary
=== 1) 1m - 7:54(7:54/m) 132/141bpm 183/200rpm 2) 1m - 7:45(7:45/m) 130/139bpm 185/202rpm 3) 1m - 7:37(7:37/m) 127/135bpm 186/210rpm 4) 1m - 7:32(7:32/m) 128/137bpm 186/204rpm 5) 1m - 8:26(8:26/m) 130/140bpm 183/206rpm 6) 1m - 8:08(8:08/m) 137/144bpm 184/200rpm 7) 1m - 7:24(7:24/m) 130/138bpm 183/202rpm 8) 1m - 8:01(8:01/m) 131/140bpm 182/200rpm 9) 1m - 7:36(7:36/m) 139/149bpm 182/206rpm 10) 1m - 7:24(7:24/m) 146/152bpm 185/202rpm 11) 1m - 7:35(7:35/m) 146/150bpm 183/200rpm 12) 1m - 7:16(7:16/m) 146/153bpm 183/202rpm 13) 0.09m - 42(7:22/m) 143/143bpm 184/200rpm ![]() |
Puncture!
Split Summary === 1) 1m - 10:12(10:12/m) 123/180bpm 169/190rpm 2) 1m - 9:12(9:12/m) 118/130bpm 172/192rpm 3) 1m - 9:37(9:37/m) 121/128bpm 171/188rpm 4) 0.19m - 1:50(9:25/m) 121/125bpm 166/196rpm ![]() |
12 x 20s strides
Split Summary === 1) 1m - 8:22(8:22/m) 131/141bpm 180/198rpm 2) 1m - 7:55(7:55/m) 136/156bpm 178/204rpm 3) 1m - 7:29(7:29/m) 138/162bpm 181/212rpm 4) 1m - 8:12(8:12/m) 141/161bpm 175/232rpm 5) 1m - 7:39(7:39/m) 160/180bpm 181/210rpm 6) 1m - 6:48(6:48/m) 174/181bpm 190/240rpm 7) 1m - 7:32(7:32/m) 162/178bpm 183/226rpm 8) 1m - 7:42(7:42/m) 155/163bpm 181/202rpm 9) 1m - 7:31(7:31/m) 153/159bpm 182/200rpm 10) 1m - 7:17(7:17/m) 149/161bpm 179/202rpm 11) 0.08m - 38(8:21/m) 144/146bpm 178/190rpm ![]() |
Wed 13th Jan
Jan 13
|
Thu 14th Jan
Jan 14
|
Fri 15th Jan
Jan 15
|
Sat 16th Jan
Jan 16
|
Sun 17th Jan
Jan 17
|
Mon 18th Jan
Jan 18
|
Tue 19th Jan
Jan 19
|
Split Summary
=== 1) 1m - 8:30(8:30/m) 123/135bpm 178/198rpm 2) 1m - 8:31(8:31/m) 126/136bpm 179/196rpm 3) 1m - 7:48(7:48/m) 128/136bpm 178/196rpm 4) 1m - 7:48(7:48/m) 129/135bpm 178/196rpm 5) 1m - 8:43(8:43/m) 129/142bpm 177/194rpm 6) 1m - 8:09(8:09/m) 134/140bpm 179/196rpm 7) 1m - 8:23(8:23/m) 134/139bpm 175/194rpm 8) 1m - 8:00(8:00/m) 131/135bpm 178/198rpm 9) 0.35m - 2:44(7:53/m) 123/126bpm 176/192rpm ![]() |
Split Summary
=== 1) 1m - 8:39(8:39/m) 123/134bpm 176/194rpm 2) 1m - 8:44(8:44/m) 127/139bpm 177/194rpm 3) 1m - 8:05(8:05/m) 127/133bpm 179/198rpm 4) 1m - 7:46(7:46/m) 131/142bpm 179/216rpm 5) 1m - 9:01(9:01/m) 134/144bpm 170/210rpm 6) 1m - 8:27(8:27/m) 133/142bpm 175/194rpm 7) 1m - 8:17(8:17/m) 134/139bpm 177/198rpm 8) 1m - 7:54(7:54/m) 130/138bpm 178/192rpm 9) 0.34m - 2:33(7:30/m) 125/129bpm 175/192rpm ![]() |
4 x 1k, 2 x 800. 2:30 jog. Hard to know exact pace but maybe 6:10 average.
Reps: 3:58, 52, 59, 49 3:06, 03 Split Summary === 1) 1m - 7:59(7:59/m) 135/141bpm 182/198rpm 2) 1m - 6:50(6:50/m) 156/176bpm 187/220rpm 3) 1m - 7:28(7:28/m) 150/166bpm 185/220rpm 4) 1m - 6:59(6:59/m) 161/171bpm 188/218rpm 5) 1m - 6:58(6:58/m) 158/168bpm 189/216rpm 6) 1m - 7:05(7:05/m) 161/170bpm 191/218rpm 7) 1m - 7:39(7:39/m) 170/182bpm 182/210rpm 8) 1m - 7:24(7:24/m) 185/191bpm 183/206rpm 9) 0m - 2(8:09/m) 185/185bpm 150/150rpm ![]() |
Split Summary
=== 1) 1m - 9:37(9:37/m) 118/180bpm 169/186rpm 2) 1m - 9:13(9:13/m) 117/125bpm 174/188rpm 3) 1m - 8:54(8:54/m) 119/127bpm 173/188rpm 4) 1m - 8:43(8:43/m) 121/129bpm 175/192rpm 5) 1m - 8:47(8:47/m) 121/129bpm 173/188rpm 6) 0.49m - 4:10(8:34/m) 119/124bpm 176/190rpm ![]() |
Split Summary
=== 1) 1m - 7:57(7:57/m) 125/138bpm 184/202rpm 2) 1m - 7:39(7:39/m) 131/140bpm 183/202rpm 3) 1m - 7:22(7:22/m) 130/135bpm 187/202rpm 4) 1m - 7:11(7:11/m) 136/145bpm 187/204rpm 5) 1m - 7:15(7:15/m) 141/148bpm 188/206rpm 6) 1m - 7:37(7:37/m) 147/150bpm 183/204rpm 7) 1m - 7:10(7:10/m) 135/143bpm 182/202rpm 8) 1m - 7:13(7:13/m) 137/146bpm 185/206rpm 9) 1m - 7:30(7:30/m) 140/146bpm 184/202rpm 10) 1m - 7:34(7:34/m) 138/143bpm 186/204rpm 11) 1m - 7:41(7:41/m) 142/145bpm 185/202rpm 12) 1m - 7:24(7:24/m) 137/144bpm 186/202rpm 13) 0.19m - 1:23(7:09/m) 135/139bpm 175/196rpm ![]() |
Split Summary
=== 1) 1m - 9:01(9:01/m) 114/136bpm 174/192rpm 2) 1m - 9:00(9:00/m) 121/131bpm 174/192rpm 3) 1m - 8:59(8:59/m) 125/132bpm 175/188rpm 4) 0.14m - 1:10(8:12/m) 122/124bpm 174/184rpm ![]() |
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