H2O F50
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Training
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Races
123 -
Miles
6064 -
Miles
4 -
Miles
106 -
WAVA
68.54% -
5k
24:44 -
5M
40:03 -
10k
50:00 -
10M
1:28:51 -
Half
1:49:56 -
Mara
3:56:00
Planned Races
| 21 Jul 19 | RunAintree 10k |
| 07 Aug 19 | Quarry Bank Trail Race |
| 29 Sep 19 | Tissington Trail Half Marathon |
| 06 Oct 19 | Congleton Half Marathon |
| 13 Oct 19 | Palma de Mallorca 10K |
| 24 Nov 19 | Wilmslow Festive 10K |
| 22 Feb 20 | Carsington Half Marathon |
| 05 Apr 20 | Greater Manchester Marathon |
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Buddies
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2005 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 5km | 30 | 24:44
7:58/mi
|
68.54 | 24:44 65.48 | 25:35 64.73 | 25:16 65.87 | 25:30 65.74 | 24:46 68.54 | 25:42 66.88 | ||||||||
| 5mi | 12 | 40:03
8:01/mi
|
65.83 | 40:03 63.33 | 42:44 61.40 | 41:55 63.93 | 41:20 65.58 | 41:41 65.83 | 43:49 63.41 | 43:57 64.02 | |||||||
| 10km | 54 | 50:00
8:03/mi
|
68.39 | 52:44 59.81 | 50:00 63.52 | 51:21 62.32 | 50:10 64.31 | 53:15 58.24 | 52:00 63.19 | 51:05 65.69 | 51:43 65.63 | 51:29 65.93 | 52:25 65.55 | 51:19 68.39 | 51:36 68.28 | ||
| 7mi | 1 | 1:03:45
9:06/mi
|
61.16 | 1:03:45 61.16 | |||||||||||||
| 8.2mi | 1 | 1:20:27
9:49/mi
|
58.21 | 1:20:27 58.21 | |||||||||||||
| 15km | 1 | 1:30:26
9:42/mi
|
57.87 | 1:30:26 57.87 | |||||||||||||
| 10mi | 4 | 1:28:51
8:53/mi
|
64.87 | 1:30:04 62.49 | 1:28:51 63.34 | 1:28:57 64.87 | |||||||||||
| 13.1mi | 16 | 1:49:56
8:24/mi
|
67.79 | 2:11:19 51.50 | 1:52:40 60.76 | 1:49:56 62.27 | 1:52:01 62.51 | 1:55:53 60.42 | 2:03:05 57.94 | 1:53:14 62.98 | 1:51:12 64.78 | 1:59:19 61.03 | 1:55:11 64.74 | 1:52:47 67.79 | |||
| 13.2mi | 1 | 1:57:11
8:53/mi
|
63.34 | 1:57:11 63.34 | |||||||||||||
| 26.2mi | 1 | 3:56:00
9:00/mi
|
65.60 | 3:56:00 65.60 |
2019 |
Date | Result | WAVA |
| Forest 5 | 17 Jul | 55:00 | 51.15% |
| Langley Fete Fell | 7 Jul | 39:53 | 41.62% |
| Mobberley Round the Runway | 7 May | 43:57 | 64.02% |
| Great Bristol 10k | 5 May | 51:36 | 68.28% |
| Wilmslow parkrun | 20 Apr | 26:01 | 66.07% |
| Congleton parkrun | 16 Feb | 25:42 | 66.88% |
| Southport Mad Dog 10k | 3 Feb | 52:27 | 67.17% |
2018 |
Date | Result | WAVA |
| Bowstones Fell Race | 31 Dec | 1:30:34 | 42.79% |
| Congleton parkrun | 25 Dec | 25:53 | 66.41% |
| Stockport 10 | 9 Dec | 1:28:57 | 64.87% |
| run Wilmslow 10k | 25 Nov | 51:31 | 68.39% |
| Christmas Pudding Race | 24 Nov | 55:54 | 63.02% |
| Bramhall parkrun | 17 Nov | 26:54 | 63.90% |
| Not Langley not 7 | 3 Nov | 1:20:27 | 58.21% |
| Palma de Mallorca | 14 Oct | 55:15 | 63.77% |
| Tissington Trail Half | 30 Sep | 1:52:47 | 67.79% |
| Southport Seaside 10K | 23 Sep | 52:41 | 66.87% |
| Sandbach Striders 10k | 16 Sep | 53:27 | 65.91% |
| Bollington 10k | 26 Aug | 53:49 | 65.46% |
| Leek 10 Mile (shortened from HM because of moor fires) | 19 Aug | 1:34:07 | 61.31% |
| South Cheshire Queens Park 5K | 31 Jul | 26:01 | 66.07% |
| Macclesfield parkrun | 21 Jul | 27:16 | 62.25% |
| Alderley bypass 10k | 1 Jul | 53:27 | 65.09% |
| Colshaw Hall 10K | 17 Jun | 52:45 | 65.95% |
| Dunham Massey 5k | 24 May | 25:27 | 66.70% |
| Great Manchester Run, 10k | 20 May | 53:47 | 64.69% |
| Christleton 5k | 18 May | 24:46 | 68.54% |
| Mobberley Round the Runway | 8 May | 43:49 | 63.41% |
| Mid Cheshire 5k | 27 Apr | 25:06 | 67.63% |
| Whitley 10K | 15 Apr | 52:53 | 65.79% |
| Wilmslow parkrun | 7 Apr | 25:57 | 65.41% |
| Poynton 10km | 25 Mar | 54:36 | 63.72% |
| Congleton parkrun | 24 Feb | 25:09 | 67.49% |
| Southport Mad Dog 10k | 4 Feb | 51:19 | 67.79% |
| Essar Four Villages Half Marathon | 21 Jan | 2:00:30 | 62.66% |
| Congleton parkrun | 6 Jan | 26:51 | 63.22% |
| Congleton parkrun | 1 Jan | 26:32 | 63.97% |
2017 |
Date | Result | WAVA |
| Congleton parkrun | 25 Dec | 26:22 | 64.38% |
| Wilmslow 10k | 26 Nov | 53:08 | 65.48% |
| Congleton parkrun | 28 Oct | 26:49 | 63.30% |
| Palma de Mallorca 10k | 15 Oct | 59:14 | 58.73% |
| Pie & Peas 5m | 2 Aug | 43:35 | 63.75% |
| Alderley Edge Bypass 10k | 2 Jul | 53:13 | 64.57% |
| Colshaw Hall 10k | 25 Jun | 54:10 | 63.43% |
| Lyme Park parkrun | 20 May | 27:48 | 60.31% |
| Great Bristol 10k | 7 May | 52:25 | 65.55% |
| Chester Spring 5 | 12 Apr | 41:41 | 65.83% |
| Congleton parkrun | 8 Apr | 26:06 | 64.23% |
| Cheshire 10k | 26 Mar | 52:51 | 65.01% |
| High Legh 10k | 5 Mar | 53:38 | 64.07% |
| Knype Pool 5 mile mayors charity race | 26 Feb | 48:36 | 56.46% |
| Potteries 10 | 19 Feb | 1:28:51 | 63.34% |
| Southport Mad Dog 10k | 5 Feb | 54:23 | 63.18% |
| Kidsgrove 10k | 22 Jan | 54:19 | 63.26% |
| Congleton parkrun | 21 Jan | 25:30 | 65.74% |
2016 |
Date | Result | WAVA |
| Congleton parkrun | 31 Dec | 26:29 | 63.30% |
| Congleton Parkrun | 25 Dec | 26:18 | 63.74% |
| Congleton parkrun | 17 Dec | 25:27 | 65.87% |
| Hoka One One Stockport 10 | 4 Dec | 1:30:04 | 62.49% |
| Langley 7 | 5 Nov | 1:03:45 | 61.16% |
| Congleton parkrun | 29 Oct | 25:37 | 65.45% |
| Manchester Half Marathon | 16 Oct | 1:55:11 | 64.74% |
| Congleton half marathon | 2 Oct | 1:56:56 | 63.77% |
| Gawsworth 10K | 11 Sep | 55:09 | 62.30% |
| Bollington 10K | 28 Aug | 53:51 | 63.81% |
| Birchwood 10K | 21 Aug | 53:43 | 63.97% |
| Congleton parkrun | 13 Aug | 25:50 | 64.90% |
| Bramhall Runners 5k foodbank | 10 Aug | 29:55 | 56.04% |
| Meerbrook 15k | 30 Jul | 1:30:26 | 57.87% |
| The Wizard 5 | 7 Jul | 44:09 | 61.39% |
| Run the Alderley ByPass 5 Mile | 3 Jul | 41:20 | 65.58% |
| Peter Lowe Memorial Hollins Green 5k | 19 Jun | 25:16 | 65.54% |
| Congleton parkrun | 4 Jun | 25:21 | 65.33% |
| Mid-Cheshire 5k (Kingsley) | 28 Apr | 25:30 | 64.94% |
| Madrid Rock N Roll 10K | 24 Apr | 55:53 | 60.74% |
| Wilmslow Half Marathon | 3 Apr | 1:56:52 | 63.03% |
| Trafford 10K | 13 Mar | 51:29 | 65.93% |
| Anglesey Half | 6 Mar | 1:57:11 | 63.34% |
| High Legh 10k | 28 Feb | 52:15 | 64.96% |
| Alsager 5 | 7 Feb | 42:03 | 64.46% |
| Four Villages Half Marathon | 17 Jan | 1:57:01 | 62.95% |
| Congleton parkrun | 2 Jan | 26:58 | 61.41% |
2015 |
Date | Result | WAVA |
| Congleton parkrun | 14 Nov | 25:35 | 64.73% |
| Cheshire 10k | 7 Nov | 51:43 | 65.63% |
| Warrington 10k | 20 Sep | 52:35 | 64.55% |
| Bollington 10k | 30 Aug | 53:23 | 63.58% |
| Birchwood 10k | 23 Aug | 54:10 | 62.66% |
| COLSHAW HALL 10K | 28 Jun | 53:20 | 62.91% |
| Great Manchester Run | 10 May | 52:46 | 63.59% |
| Whitley Village 10K | 19 Apr | 53:32 | 62.68% |
| Bath Half | 1 Mar | 1:59:19 | 61.03% |
| Alsager 5 | 1 Feb | 41:55 | 63.93% |
2014 |
Date | Result | WAVA |
| Tatton Yule Yomp | 7 Dec | 56:30 | 59.39% |
| Cheshire 10k | 2 Nov | 51:05 | 65.69% |
| Palma de Mallorca 10k | 19 Oct | 56:58 | 58.90% |
| Bollington 10k | 24 Aug | 51:05 | 65.69% |
| Birchwood 10k | 17 Aug | 51:09 | 65.60% |
| Great Manchester Run | 18 May | 51:45 | 64.14% |
| Congleton parkrun | 10 May | 24:44 | 65.48% |
| Greater Manchester Marathon | 6 Apr | 3:56:00 | 65.60% |
| Wilmslow Half Marathon | 23 Mar | 1:51:12 | 64.78% |
| Marbury 10k | 9 Mar | 55:00 | 60.35% |
2013 |
Date | Result | WAVA |
| Tatton Yule Yomp 10km | 8 Dec | 57:25 | 57.81% |
| Great Manchester Run | 26 May | 52:00 | 63.19% |
| Lymm 10k | 14 Apr | 57:03 | 57.59% |
| Wilmslow Half Marathon | 24 Mar | 1:53:14 | 62.98% |
| Southport Mad Dog 10K | 10 Feb | 54:07 | 60.71% |
| Alsager 5 | 3 Feb | 42:44 | 61.40% |
2012 |
Date | Result | WAVA |
| Tatton Yule Yomp | 9 Dec | 56:48 | 54.60% |
| Tui Palma De Mallorca Half Marathon | 21 Oct | 2:03:05 | 57.94% |
| Bristol 10k | 20 May | 53:15 | 58.24% |
2011 |
Date | Result | WAVA |
| Great Manchester Run | 15 May | 50:10 | 64.31% |
| Wilmslow Half Marathon | 27 Mar | 1:55:53 | 60.42% |
2010 |
Date | Result | WAVA |
| Bristol Half Marathon | 5 Sep | 1:52:01 | 62.51% |
| Great Manchester Run | 16 May | 57:02 | 56.11% |
| Bristol 10K | 9 May | 51:21 | 62.32% |
2009 |
Date | Result | WAVA |
| Great Manchester Run | 17 May | 50:00 | 63.52% |
| Alsager 5 | 1 Feb | 40:03 | 63.33% |
2008 |
Date | Result | WAVA |
| Bristol Half Marathon | 14 Sep | 1:54:58 | 59.95% |
| Bristol 10k | 5 May | 52:44 | 59.81% |
| Wilmslow Half Marathon | 30 Mar | 1:49:56 | 62.27% |
2007 |
Date | Result | WAVA |
| Bristol Half Marathon | 9 Sep | 1:52:40 | 60.76% |
2005 |
Date | Result | WAVA |
| Bristol Half Marathon | 2 Oct | 2:11:19 | 51.50% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 87 | 64 | 72 | 108 | 64 | 103 | 50 | 0 | 0 | 0 | 0 | 0 | 548 |
| 2018 | 105 | 93 | 90 | 90 | 105 | 83 | 87 | 93 | 94 | 75 | 76 | 75 | 1067 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 7 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 | 0.6 | 0 | 0 | 0 | 2.8 |
| 2017 | 61 | 72 | 78 | 82 | 74 | 82 | 102 | 70 | 6 | 43 | 85 | 95 | 849 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 26 | 13 | 0 | 0 | 40 |
| 2016 | 76 | 73 | 71 | 82 | 86 | 87 | 99 | 106 | 85 | 82 | 56 | 51 | 954 |
| 2016 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 13 |
| 2015 | 75 | 54 | 39 | 89 | 73 | 82 | 107 | 89 | 51 | 92 | 67 | 110 | 928 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 0 | 16 |
| 2014 | 130 | 154 | 161 | 78 | 51 | 58 | 72 | 65 | 45 | 70 | 59 | 42 | 986 |
| 2014 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 0 | 0 | 16 |
| 2013 | 0 | 1.3 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 1.7 |
| 2013 | 50 | 87 | 100 | 58 | 67 | 27 | 10 | 43 | 29 | 84 | 68 | 103 | 726 |
| 2013 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 6 |
|
Sat 22nd Jun
Jun 22
|
Sun 23rd Jun
Jun 23
|
Mon 24th Jun
Jun 24
|
Tue 25th Jun
Jun 25
|
Wed 26th Jun
Jun 26
|
Thu 27th Jun
Jun 27
|
Fri 28th Jun
Jun 28
|
|
14.3mi,
6:18:55 Cross-Training - Walking
Split Summary
=== 1) 8.77km - 2:08:03(14:36/km) 352cal 60/123rpm 4.11/6.45kmph 2) 1.52km - 25:43(16:58/km) 63cal 57/73rpm 3.54/5.41kmph 3) 1.37km - 23:57(17:33/km) 56cal 56/80rpm 3.42/5.91kmph 4) 0.77km - 14:30(18:50/km) 31cal 57/95rpm 3.19/5.04kmph 5) 7.58km - 2:13:59(17:40/km) 318cal 56/79rpm 3.39/7.19kmph 6) 0.66km - 13:04(19:44/km) 27cal 56/65rpm 3.04/5.14kmph 7) 1.04km - 19:21(18:31/km) 43cal 56/64rpm 3.24/5.64kmph 8) 1.33km - 20:18(15:16/km) 54cal 58/65rpm 3.93/7.79kmph  Add a comment
2.6mi,
29:07Running - General
Split Summary
=== 1) 1km - 6:54(6:54/km) 61cal 8.69/10.04kmph 2) 1km - 7:10(7:10/km) 59cal 8.37/9.81kmph 3) 1km - 6:48(6:48/km) 60cal 8.82/9.77kmph 4) 1km - 7:30(7:30/km) 59cal 8/9.17kmph 5) 0.1km - 44(7:15/km) 5cal 8.27/8.36kmph Add a comment |
5.1mi,
1:00:22 Running - General
Split Summary
=== 1) 1km - 7:22(7:22/km) 59cal 8.14/8.87kmph 2) 1km - 6:56(6:56/km) 62cal 8.65/8.9kmph 3) 1km - 7:43(7:43/km) 52cal 7.78/8.33kmph 4) 1km - 7:50(7:50/km) 49cal 7.66/8.1kmph 5) 1km - 7:35(7:35/km) 55cal 7.91/8.26kmph 6) 1km - 7:26(7:26/km) 57cal 8.07/9.24kmph 7) 1km - 6:52(6:52/km) 63cal 8.74/9.31kmph 8) 1km - 7:34(7:34/km) 54cal 7.93/9.74kmph 9) 0.15km - 1:04(6:54/km) 9cal 8.69/9.04kmph Add a comment |
3.2mi,
35:01 Running - General
Split Summary
=== 1) 1km - 6:41(6:41/km) 60cal 8.97/9.74kmph 2) 1km - 6:34(6:34/km) 62cal 9.13/9.34kmph 3) 1km - 7:08(7:08/km) 59cal 8.41/9.07kmph 4) 1km - 6:48(6:48/km) 62cal 8.83/9.31kmph 5) 1km - 7:09(7:09/km) 57cal 8.4/9.31kmph 6) 0.12km - 41(5:50/km) 6cal 10.28/10.11kmph Add a comment
6.6mi,
3:47:35Cross-Training - Walking
Split Summary
=== 1) 0.49km - 14:08(28:53/km) 18cal 55/65rpm 2.08/4.3kmph 2) 1.13km - 19:39(17:24/km) 47cal 53/69rpm 3.45/4.94kmph 3) 0.01km - 1:56(2:17:37/km) 57/69rpm 0.44/2.42kmph 4) 1.88km - 44:52(23:51/km) 77cal 54/64rpm 2.52/5.24kmph 5) 1.79km - 28:43(16:02/km) 73cal 56/64rpm 3.74/5.51kmph 6) 1.83km - 37:14(20:19/km) 73cal 56/62rpm 2.96/5.64kmph 7) 3.45km - 1:21:05(23:28/km) 134cal 54/79rpm 2.56/5.61kmph Add a comment |
11.9mi,
6:34:35 Cross-Training - Walking
Split Summary
=== 1) 6.35km - 2:23:07(22:31/km) 244cal 55/79rpm 2.66/5.98kmph 2) 0.01km - 1:10(1:24:35/km) 59/59rpm 0.71/3.33kmph 3) 1.1km - 24:29(22:12/km) 41cal 56/74rpm 2.7/6.45kmph 4) 7.99km - 2:50:17(21:19/km) 306cal 57/124rpm 2.82/7.49kmph 5) 3.67km - 55:32(15:07/km) 153cal 58/71rpm 3.97/6.18kmph Add a comment |
10.9mi,
6:09:52 Cross-Training - Walking
Split Summary
=== 1) 13.31km - 4:30:44(20:21/km) 531cal 57/114rpm 2.95/6.45kmph 2) 2.59km - 51:51(20:02/km) 109cal 53/79rpm 3/5.44kmph 3) 1.65km - 46:41(28:16/km) 63cal 53/79rpm 2.12/4.67kmph 4) 0.01km - 36(49:53/km) 58/58rpm 1.2/2.69kmph Add a comment |
5.1mi,
1:01:16 Running - General
Split Summary
=== 1) 1km - 6:45(6:45/km) 60cal 8.89/10.65kmph 2) 1km - 6:24(6:24/km) 60cal 9.37/10.01kmph 3) 1km - 7:03(7:03/km) 60cal 8.52/9.64kmph 4) 1km - 8:49(8:49/km) 53cal 6.8/8.87kmph 5) 1km - 8:05(8:05/km) 54cal 7.42/9.64kmph 6) 1km - 7:50(7:50/km) 56cal 7.66/9.21kmph 7) 1km - 7:44(7:44/km) 53cal 7.76/9.47kmph 8) 1km - 7:30(7:30/km) 54cal 7.99/9.64kmph 9) 0.15km - 1:06(7:20/km) 9cal 8.19/9.17kmph Add a comment |
-
|
|
Sat 29th Jun
Jun 29
|
Sun 30th Jun
Jun 30
|
Mon 1st Jul
Jul 1
|
Tue 2nd Jul
Jul 2
|
Wed 3rd Jul
Jul 3
|
Thu 4th Jul
Jul 4
|
Fri 5th Jul
Jul 5
|
|
0mi,
30:00 Cross-Training - Weights Add a comment
5.7mi,
1:00:43Running - General
Split Summary
=== 1) 1km - 7:10(7:10/km) 58cal 8.36/9.67kmph 2) 1km - 6:38(6:38/km) 60cal 9.05/10.18kmph 3) 1km - 6:19(6:19/km) 60cal 9.51/10.38kmph 4) 1km - 6:37(6:37/km) 61cal 9.08/10.08kmph 5) 1km - 6:22(6:22/km) 61cal 9.42/10.38kmph 6) 1km - 6:36(6:36/km) 61cal 9.1/10.38kmph 7) 1km - 6:49(6:49/km) 62cal 8.81/9.71kmph 8) 1km - 6:16(6:16/km) 60cal 9.59/10.65kmph 9) 1km - 6:23(6:23/km) 60cal 9.39/10.38kmph 10) 0.22km - 1:33(7:11/km) 13cal 8.36/10.25kmph Add a comment |
0mi,
30:00 Cross-Training - Weights Add a comment
5.4mi,
56:24Running - Long Run Add a comment
5.4mi,
57:24Running - General
Split Summary
=== 1) 1km - 7:04(7:04/km) 60cal 8.5/10.01kmph 2) 1km - 6:25(6:25/km) 62cal 9.36/10.31kmph 3) 1km - 6:27(6:27/km) 60cal 9.31/10.31kmph 4) 1km - 6:18(6:18/km) 61cal 9.51/10.41kmph 5) 1km - 6:28(6:28/km) 61cal 9.27/10.45kmph 6) 1km - 6:48(6:48/km) 60cal 8.83/9.64kmph 7) 1km - 6:24(6:24/km) 61cal 9.38/10.65kmph 8) 1km - 6:50(6:50/km) 59cal 8.78/10.25kmph 9) 0.69km - 4:41(6:46/km) 43cal 8.88/9.74kmph Add a comment |
4.7mi,
40:16 Running - Race Add a comment |
3.7mi,
38:48 Running - Recovery Run
Split Summary
=== 1) 1km - 6:45(6:45/km) 58cal 8.88/10.55kmph 2) 1km - 6:12(6:12/km) 60cal 9.69/10.21kmph 3) 1km - 6:33(6:33/km) 62cal 9.16/10.25kmph 4) 1km - 6:08(6:08/km) 60cal 9.79/10.92kmph 5) 1km - 6:07(6:07/km) 61cal 9.82/10.81kmph 6) 1km - 7:03(7:03/km) 60cal 8.5/10.35kmph 7) 0km - 1(3:02/km) 19.8/8.56kmph Add a comment |
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3.8mi,
38:08 Running - General
Split Summary
=== 1) 1km - 6:42(6:42/km) 58cal 8.96/13.03kmph 2) 1km - 6:02(6:02/km) 61cal 9.94/10.55kmph 3) 1km - 6:11(6:11/km) 60cal 9.71/10.55kmph 4) 1km - 5:48(5:48/km) 60cal 10.35/11.76kmph 5) 1km - 5:54(5:54/km) 60cal 10.16/11.25kmph 6) 1km - 6:43(6:43/km) 61cal 8.92/11.42kmph 7) 0.1km - 48(8:21/km) 5cal 7.18/9.74kmph Add a comment |
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Sat 6th Jul
Jul 6
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Sun 7th Jul
Jul 7
|
Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
|
|
5mi,
50:02 Running - General
Split Summary
=== 1) 1km - 6:56(6:56/km) 60cal 8.65/9.84kmph 2) 1km - 6:14(6:14/km) 60cal 9.62/11.72kmph 3) 1km - 6:27(6:27/km) 62cal 9.31/10.71kmph 4) 1km - 6:17(6:17/km) 61cal 9.55/10.48kmph 5) 1km - 5:58(5:58/km) 60cal 10.05/11.15kmph 6) 1km - 5:47(5:47/km) 58cal 10.37/10.95kmph 7) 1km - 5:47(5:47/km) 59cal 10.37/11.05kmph 8) 1km - 6:15(6:15/km) 60cal 9.6/11.79kmph 9) 0.05km - 21(6:20/km) 3cal 9.48/10.48kmph Add a comment |
3.3mi,
39:01 Running - Race
Split Summary
=== 1) 1km - 9:55(9:55/km) 50cal 6.04/12.63kmph 2) 1km - 9:49(9:49/km) 52cal 6.11/10.68kmph 3) 1km - 6:05(6:05/km) 60cal 9.87/11.59kmph 4) 1km - 5:37(5:37/km) 60cal 10.68/12.53kmph 5) 1km - 6:07(6:07/km) 60cal 9.8/12.53kmph 6) 0.27km - 1:27(5:26/km) 16cal 11.03/12.7kmph Add a comment |
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4.9mi,
49:09 Running - General
Split Summary
=== 1) 1km - 6:41(6:41/km) 60cal 8.99/11.12kmph 2) 1km - 6:04(6:04/km) 60cal 9.88/11.39kmph 3) 1km - 6:19(6:19/km) 61cal 9.5/10.68kmph 4) 1km - 6:29(6:29/km) 62cal 9.26/10.65kmph 5) 1km - 5:46(5:46/km) 57cal 10.42/11.02kmph 6) 1km - 5:41(5:41/km) 59cal 10.57/11.99kmph 7) 1km - 5:52(5:52/km) 60cal 10.24/10.71kmph 8) 0.9km - 6:18(7:00/km) 54cal 8.58/10.81kmph Add a comment |
2.6mi,
25:04 Running - General
Split Summary
=== 1) 1km - 6:20(6:20/km) 58cal 9.48/10.88kmph 2) 1km - 5:57(5:57/km) 60cal 10.08/10.71kmph 3) 1km - 5:55(5:55/km) 59cal 10.13/11.12kmph 4) 1km - 6:10(6:10/km) 60cal 9.74/11.79kmph 5) 0.12km - 42(5:52/km) 7cal 10.22/10.45kmph Add a comment |
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Sat 13th Jul
Jul 13
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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0mi,
30:00 Cross-Training - Weights Add a comment
5.6mi,
59:16Running - General
Split Summary
=== 1) 1km - 7:04(7:04/km) 59cal 8.49/9.81kmph 2) 1km - 6:35(6:35/km) 62cal 9.12/10.25kmph 3) 1km - 6:13(6:13/km) 59cal 9.66/10.55kmph 4) 1km - 6:27(6:27/km) 62cal 9.31/10.28kmph 5) 1km - 6:26(6:26/km) 60cal 9.33/9.91kmph 6) 1km - 6:27(6:27/km) 61cal 9.3/10.11kmph 7) 1km - 6:41(6:41/km) 61cal 8.97/9.94kmph 8) 1km - 6:28(6:28/km) 61cal 9.28/10.18kmph 9) 1km - 6:27(6:27/km) 59cal 9.3/10.18kmph 10) 0.06km - 28(7:50/km) 3cal 7.66/9.98kmph Add a comment |
0mi,
30:00 Cross-Training - Weights Add a comment
8.1mi,
1:24:56Running - General
Split Summary
=== 1) 1km - 6:47(6:47/km) 60cal 8.84/9.61kmph 2) 1km - 6:36(6:36/km) 61cal 9.09/10.01kmph 3) 1km - 6:30(6:30/km) 62cal 9.22/9.98kmph 4) 1km - 6:29(6:29/km) 62cal 9.24/9.84kmph 5) 1km - 6:34(6:34/km) 61cal 9.13/9.31kmph 6) 1km - 6:26(6:26/km) 61cal 9.32/9.77kmph 7) 1km - 6:49(6:49/km) 56cal 8.8/9.87kmph 8) 1km - 6:22(6:22/km) 61cal 9.42/10.01kmph 9) 1km - 6:41(6:41/km) 62cal 8.97/9.74kmph 10) 1km - 6:24(6:24/km) 58cal 9.37/9.91kmph 11) 1km - 6:05(6:05/km) 61cal 9.86/10.75kmph 12) 1km - 6:05(6:05/km) 60cal 9.86/10.08kmph 13) 1km - 6:56(6:56/km) 61cal 8.65/10.18kmph 14) 0.02km - 9(6:56/km) 1cal 8.66/8.97kmph Add a comment |
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3.1mi,
30:39 Running - Recovery Run
Split Summary
=== 1) 1km - 6:32(6:32/km) 60cal 9.17/11.25kmph 2) 1km - 5:59(5:59/km) 60cal 10.02/10.92kmph 3) 1km - 6:05(6:05/km) 61cal 9.86/11.35kmph 4) 1km - 5:42(5:42/km) 60cal 10.52/11.39kmph 5) 1km - 6:15(6:15/km) 59cal 9.6/11.32kmph 6) 0.02km - 6(5:36/km) 10.72/9.84kmph Add a comment |
5mi,
54:53 Running - Race
Split Summary
=== 1) 1km - 7:41(7:41/km) 53cal 7.8/11.08kmph 2) 1km - 7:29(7:29/km) 55cal 8.01/10.52kmph 3) 1km - 8:28(8:28/km) 52cal 7.09/10.35kmph 4) 1km - 6:40(6:40/km) 59cal 9.01/10.71kmph 5) 1km - 6:03(6:03/km) 58cal 9.93/11.22kmph 6) 1km - 5:50(5:50/km) 61cal 10.28/12.53kmph 7) 1km - 6:40(6:40/km) 58cal 9/11.46kmph 8) 0.97km - 6:02(6:13/km) 59cal 9.67/13.77kmph Add a comment |
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