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gwowen M45

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FERC

Races
77
Miles
5315
Miles
1
Miles
3090
Miles
778
WAVA
63.41%
5k
22:15
10k
45:04
10M
1:15:18
Half
1:51:39
Mara
3:56:08
20k
42:33
400m
10:26

About Me
Short, grey. Also @gwowen on twitter Former proud owner of both my local parkruns on Conquercise Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Music, video games.

Recent Blogs
I Earned This Medal	Oct 2017

Recent Training
7th Jul	General	0.7mi	13:52
7th Jul	General	0.8mi	11:37
7th Jul	General	0.6mi	11:56
6th Jul	General	0.4mi	14:00
6th Jul	General	0.3mi	8:05

Planned Races
Mossley 10K	17th Jul
(Wo)Man v. Barge	7th Aug

12 Month Benchmarks	Run	Bike
Mile	6:41	1:57
5k	23:32	7:10
5mi	42:09	14:27
10k	54:05	18:45
10mi	1:28:02	32:13
Half	1:57:46	42:18

Recent Pictures
No pictures shared

2022 Targets	Set your targets
Bike 500 Run 900 Swim 2 Walk 200

Recent Threads
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Badges Collected	See available badges
+ 169 others

Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
5km	39	22:15 7:10/mi	63.41							22:15 63.41	22:37 62.38	23:03 61.65	22:42 63.07		23:50 60.97	25:50 56.67
7km	1	33:57 7:48/mi	58.80								33:57 58.80
4.7mi	1	49:48 10:43/mi	43.54										49:48 43.54
6mi	1	47:00 7:50/mi	58.29							47:00 58.29
10km	16	45:04 7:15/mi	62.95				51:10 54.16		50:46 55.45	45:04 62.95	49:42 57.54	47:36 60.57	47:26 61.28	49:24 59.32
10mi	10	1:15:18 7:32/mi	62.19	1:46:23 42.15	1:23:04 54.28	1:24:17 53.85	1:17:31 58.97	1:17:10 59.71		1:15:18 62.19	1:20:30 58.65	1:27:30 54.41	1:20:29 59.64		1:43:30 47.17
13.1mi	3	1:51:39 8:31/mi	55.01							1:51:39 55.01	2:06:07 49.10					1:58:13 54.64
26.2mi	1	3:56:08 9:01/mi	53.91					3:56:08 53.91

Date	Planned Races			Distance
7 Aug	(Wo)Man v. Barge Confirmed			5mi
17 Jul	Mossley 10K Confirmed			10km
2022		Result	WAVA	Distance
22 May	Great Manchester Run, Half Marathon SB	1:58:13	54.64	13.1mi
1 Jan	Oldham parkrun SB	25:50	56.67	5km
2021		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:43:30	47.17	10mi
30 Oct	Oldham parkrun SB	23:50	60.97	5km
14 Aug	Oldham parkrun	25:02	58.05	5km
7 Aug	(Wo)Man v. Barge	44:12	53.59	5mi
2020		Result	WAVA	Distance
19 Apr	Tatton 10k		0.00	10km
8 Mar	RunThrough Tatton 10k	49:36	59.08	10km
12 Jan	Tatton 10k SB	49:24	59.32	10km
2019		Result	WAVA	Distance
15 Dec	Stockport 10 SB	1:20:29	59.64	10mi
26 Oct	Oldham parkrun	23:15	61.57	5km
1 Sep	Cardiff 10K	47:38	61.02	10km
10 Aug	Man v Barge PB	49:48	43.54	4.65mi
14 Jul	Mossley 10k	50:03	58.07	10km
7 Jul	UKFast City of Manchester 10k SB	47:26	61.28	10km
15 Jun	Stamford Park parkrun	24:15	59.04	5km
9 Jun	Oldham 10k	47:53	60.70	10km
1 Jun	Oldham parkrun SB	22:42	63.07	5km
25 May	Oldham parkrun	22:50	62.70	5km
4 May	Stamford Park parkrun	24:48	57.73	5km
28 Apr	Saddleworth Sprint Triathlon	10:26 / 43:10 / 25:39	0.00	400metres/20km/5km
13 Apr	Stamford Park parkrun	23:28	61.01	5km
6 Apr	Oldham parkrun	23:09	61.84	5km
30 Mar	Stamford Park parkrun	23:35	60.70	5km
9 Mar	Oldham parkrun	23:45	60.28	5km
2 Mar	Oldham parkrun	24:21	58.79	5km
26 Jan	Oldham parkrun	25:10	56.89	5km
2018		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:27:30	54.41	10mi
11 Aug	Oldham parkrun	23:13	61.21	5km
4 Aug	Stamford Park parkrun	23:50	59.63	5km
15 Jul	Mossley 10k	50:19	57.30	10km
8 Jul	RunThrough Tatton 10k	48:25	59.55	10km
30 Jun	Abingdon parkrun	23:07	61.48	5km
23 Jun	Oldham parkrun SB	23:03	61.65	5km
16 Jun	Oldham parkrun	23:35	60.26	5km
10 Jun	Oldham 10k	51:55	55.53	10km
21 Apr	Oldham parkrun	23:30	60.47	5km
8 Apr	RunThrough Tatton 10k SB	47:36	60.57	10km
2017		Result	WAVA	Distance
3 Dec	Stockport 10 SB	1:20:30	58.65	10mi
2 Dec	Saddleworth Santa Dash	24:05	59.01	5km
15 Oct	Oldham Half Marathon SB	2:06:07	49.10	13.1mi
7 Oct	Abingdon parkrun	22:50	61.79	5km
23 Sep	Oldham parkrun	23:05	61.12	5km
18 Jun	Milltown Oldham 10k SB	49:42	57.54	10km
14 May	Milltown Oldham 7k PB	33:57	58.80	7km
23 Apr	Saddleworth Sprint Triathlon	10:14 / 45:06 / 26:33	0.00	0.4km/20km/5km
15 Apr	Stamford Park parkrun	28:00	50.38	5km
8 Apr	Stamford Park parkrun	28:16	49.91	5km
1 Apr	Stamford Park parkrun	28:24	49.68	5km
25 Mar	Stamford Park parkrun	23:02	61.25	5km
18 Mar	Stamford Park parkrun	24:03	58.66	5km
11 Mar	Stamford Park parkrun	23:53	59.07	5km
4 Mar	Stamford Park parkrun	23:55	58.99	5km
25 Feb	Oldham parkrun	23:18	60.55	5km
11 Feb	Grangemoor parkrun SB	22:37	62.38	5km
4 Feb	Oldham parkrun	23:03	61.20	5km
2016		Result	WAVA	Distance
17 Dec	Oldham parkrun PB	22:15	63.41	5km
4 Dec	Stockport 10 PB	1:15:18	62.19	10mi
3 Dec	Saddleworth Santa Dash	22:35	62.47	5km
16 Oct	Oldham Half Marathon PB	1:51:39	55.01	13.1mi
8 Oct	Stamford Park parkrun	23:31	59.56	5km
1 Oct	Stamford Park parkrun	24:07	58.07	5km
24 Sep	Oldham parkrun	22:29	62.29	5km
17 Sep	Oldham parkrun	22:43	61.65	5km
11 Sep	North West Triathlon	12:14 / 42:33 / 22:58	0.00	500metres/20km/5km
10 Aug	Joe Ashcroft Saddleworth 6 PB	47:00	58.29	6mi
10 Jul	UKFast We Love Manchester 10k	47:21	59.92	10km
19 Jun	Milltown Oldham 10k	48:25	58.60	10km
22 May	Cheshire Triathlon	12:04 / 42:34 / 27:02	0.00	0.488km/21km/5km
28 Feb	Cancer Research Manchester Winter Run PB	45:04	62.95	10km
2015		Result	WAVA	Distance
21 Jun	Milltown Oldham 10k SB	50:46	55.45	10km
2014		Result	WAVA	Distance
7 Dec	Stockport 10 SB	1:17:10	59.71	10mi
5 Oct	MBNA Chester Marathon PB	3:56:08	53.91	26.2mi
2013		Result	WAVA	Distance
8 Dec	Stockport 10 SB	1:17:31	58.97	10mi
23 Jun	Milltown Oldham 10k SB	51:10	54.16	10km
2012		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:24:17	53.85	10mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:23:04	54.28	10mi
2010		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:46:23	42.15	10mi

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	31	18	45	27	39	42	10	0	0	0	0	0	213
2022	47	50	37	64	76	66	21	0	0	0	0	0	360
2022	41	44	8	22	9	23	0	0	0	0	0	0	147
2021	37	22	23	23	17	38	30	10	45	27	41	22	334
2021	50	60	60	82	100	70	87	79	100	41	86	37	853
2021	97	46	84	59	19	27	44	15	0	21	14	0	426
2020	3	29	13	8	7	19	16	28	36	24	33	10	225
2020	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2020	61	38	40	39	33	55	18	0	12	44	65	3	408
2020	46	8	33	0	7	28	6	73	97	41	21	63	423
2019	0	0	0	0	0	0	0	0	0	0	3	0	3
2019	40	23	40	28	48	61	41	54	53	82	45	43	558
2019	0	25	0	62	0	10	0	18	22	4	0	0	141
2018	3	0	0	0	0	0	0	0	0	0	0	0	3
2018	44	26	47	55	59	73	65	67	34	22	40	15	547
2018	0	0	0	0	5	0	0	0	0	0	0	0	5
2017	0	0	0	0	0	0	0	0	1	0	0	0	1
2017	20	53	58	52	28	38	55	40	87	35	63	37	565
2017	0	0	18	53	21	38	48	40	4	0	0	0	220
2016	0	0	0	0	0	0	0	0	0.3	0	0	0	0.3
2016	25	29	46	27	35	16	16	37	53	55	61	26	424
2016	93	0	5	18	43	60	70	63	54	38	0	0	444
2015	23	34	41	31	8	34	21	31	26	21	8	0	279
2015	9	0	0	19	125	124	133	104	134	93	0	0	739
2014	0.3	0.2	0	0	0	0	0	0	0	0	0	0	0.5
2014	70	63	62	91	118	118	69	168	64	37	30	14	904
2014	0	20	1	7	0	0	55	0	0	0	0	0	84
2013	0	0	0	0	0	0	0	0	0	0	0.5	0	0.5
2013	0	52	72	31	16	17	24	7	29	53	38	79	417
2013	0	6	0	38	142	118	109	27	0	0	21	0	463

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
1.3mi, 42:11 Walk - General Split Summary === 1) 1m - 32:30(32:30/m) 77/141bpm [2502b/mi] 132cal 32/79rpm 1.85/3.26mph 2) 0.3m - 9:41(32:45/m) 82/123bpm [2686b/mi] 45cal 29/80rpm 1.83/4.13mph Add a comment 1.3mi, 33:20 Walk - General Split Summary === 1) 1m - 28:02(28:02/m) 78/139bpm [2186b/mi] 118cal 38/106rpm 2.14/4.49mph 2) 0.27m - 5:18(19:21/m) 82/97bpm [1587b/mi] 28cal 53/57rpm 3.1/3.72mph Add a comment 0.8mi, 30:39 Walk - General Split Summary === 1) 0.78m - 30:39(39:03/m) 77/122bpm [3006b/mi] 110cal 20/80rpm 1.54/3.55mph Add a comment 0.4mi, 6:13 Walk - General Split Summary === 1) 0.42m - 6:13(14:46/m) 104/117bpm [1535b/mi] 45cal 61/65rpm 4.06/4.3mph Add a comment	-	0.5mi, 9:07 Walk - General Split Summary === 1) 0.48m - 9:07(18:51/m) 127/172bpm [2393b/mi] 87cal 42/61rpm 3.18/4.01mph Add a comment 8mi, 1:14:54 Run - Long Run Split Summary === 1) 1m - 9:12(9:12/m) 120/132bpm [1104b/mi] 94cal 6.52/7.31mph 2) 1m - 9:00(9:00/m) 133/139bpm [1198b/mi] 105cal 6.66/7.66mph 3) 1m - 9:31(9:31/m) 145/174bpm [1380b/mi] 121cal 6.31/7.1mph 4) 1m - 8:56(8:56/m) 165/173bpm [1475b/mi] 134cal 6.71/7.62mph 5) 1m - 10:07(10:07/m) 161/184bpm [1629b/mi] 145cal 5.93/7.26mph 6) 1m - 9:15(9:15/m) 164/180bpm [1517b/mi] 136cal 6.48/7.22mph 7) 1m - 9:13(9:13/m) 163/177bpm [1503b/mi] 133cal 6.51/7.81mph 8) 1m - 9:36(9:35/m) 162/173bpm [1554b/mi] 134cal 6.26/7.41mph 9) 0.01m - 3(6:21/m) 172/172bpm [1092b/mi] 9.46/6.2mph Add a comment 0.3mi, 7:55 Walk - General Split Summary === 1) 0.31m - 7:55(25:55/m) 112/141bpm [2903b/mi] 57cal 43/57rpm 2.32/3.05mph Add a comment 1.2mi, 12:31 Run - General Split Summary === 1) 1m - 11:11(11:11/m) 137/151bpm [1531b/mi] 127cal 5.37/7.01mph 2) 0.17m - 1:20(7:51/m) 157/162bpm [1233b/mi] 18cal 7.64/8.16mph Add a comment 0.3mi, 5:14 Walk - General Split Summary === 1) 0.3m - 5:14(17:21/m) 91/126bpm [1579b/mi] 32cal 57/81rpm 3.46/6.24mph Add a comment	0.6mi, 11:16 Walk - General Split Summary === 1) 0.57m - 11:16(19:53/m) 86/98bpm [1710b/mi] 64cal 54/63rpm 3.02/4.26mph Add a comment 4.2mi, 43:54 Run - Recovery Run Split Summary === 1) 1m - 9:57(9:57/m) 123/138bpm [1223b/mi] 104cal 6.03/6.89mph 2) 1m - 14:05(14:05/m) 143/162bpm [2013b/mi] 167cal 4.26/7.26mph 3) 1m - 7:59(7:59/m) 152/162bpm [1214b/mi] 101cal 7.51/8.22mph 4) 1m - 9:55(9:55/m) 158/173bpm [1567b/mi] 135cal 6.05/7.56mph 5) 0.18m - 1:58(11:02/m) 162/174bpm [1788b/mi] 28cal 5.44/6.93mph Add a comment 0.6mi, 11:36 Walk - General Split Summary === 1) 0.57m - 11:36(20:23/m) 85/114bpm [1732b/mi] 68cal 51/72rpm 2.94/4.17mph Add a comment	0.6mi, 13:29 Walk - General Split Summary === 1) 0.6m - 13:29(22:40/m) 98/114bpm [2221b/mi] 71cal 49/60rpm 2.65/3.63mph Add a comment 4.1mi, 1:10:59 Walk - General Split Summary === 1) 1m - 20:43(20:43/m) 112/146bpm [2320b/mi] 159cal 49/80rpm 2.9/4.13mph 2) 1m - 18:08(18:08/m) 127/156bpm [2302b/mi] 161cal 53/68rpm 3.31/3.99mph 3) 1m - 14:52(14:52/m) 97/106bpm [1442b/mi] 92cal 61/65rpm 4.04/4.49mph 4) 1m - 15:35(15:35/m) 99/113bpm [1543b/mi] 112cal 58/78rpm 3.85/4.26mph 5) 0.1m - 1:42(17:44/m) 101/107bpm [1792b/mi] 11cal 53/61rpm 3.38/3.84mph Add a comment	0.6mi, 11:46 Walk - General Split Summary === 1) 0.61m - 11:46(19:26/m) 107/137bpm [2080b/mi] 71cal 52/108rpm 3.09/9.48mph Add a comment 4.5mi, 45:05 Run - Hill Work Split Summary === 1) 1m - 8:44(8:44/m) 145/160bpm [1267b/mi] 109cal 6.87/7.41mph 2) 1m - 10:13(10:13/m) 164/174bpm [1675b/mi] 151cal 5.87/7.45mph 3) 1m - 9:51(9:51/m) 164/172bpm [1616b/mi] 146cal 6.09/7.7mph 4) 1m - 11:18(11:18/m) 163/178bpm [1841b/mi] 164cal 5.31/7.76mph 5) 0.5m - 4:59(9:54/m) 152/169bpm [1505b/mi] 61cal 6.06/6.41mph Add a comment 0.6mi, 12:35 Walk - General Split Summary === 1) 0.56m - 12:35(22:27/m) 84/106bpm [1886b/mi] 63cal 49/79rpm 2.67/3.63mph Add a comment	7.4mi, 35:59 Bike - General Split Summary === 1) 5m - 24:25(4:53/m) 135/177bpm [659b/mi] 270cal 12.29/25.34mph 2) 2.4m - 11:34(4:49/m) 139/164bpm [670b/mi] 125cal 12.45/27.45mph Add a comment 0.6mi, 12:05 Walk - General Split Summary === 1) 0.58m - 12:05(20:59/m) 76/96bpm [1595b/mi] 64cal 51/62rpm 2.86/3.59mph 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
0.3mi, 8:42 Walk - General Split Summary === 1) 0.28m - 8:42(30:49/m) 79/92bpm [2434b/mi] 29cal 33/60rpm 1.95/2.94mph Add a comment 0.3mi, 5:24 Walk - General Split Summary === 1) 0.31m - 5:24(17:12/m) 113/127bpm [1943b/mi] 45cal 54/116rpm 3.49/7.43mph Add a comment	-	4.7mi, 50:01 Run - General Split Summary === 1) 1m - 13:14(13:14/m) 149/162bpm [1973b/mi] 165cal 4.53/6.74mph 2) 1m - 10:49(10:49/m) 142/157bpm [1537b/mi] 122cal 5.55/7.45mph 3) 1m - 8:26(8:26/m) 146/159bpm [1232b/mi] 104cal 7.11/8.2mph 4) 1m - 9:40(9:40/m) 150/160bpm [1450b/mi] 121cal 6.21/7.39mph 5) 0.72m - 7:51(10:56/m) 156/168bpm [1707b/mi] 106cal 5.48/8.16mph Add a comment	0.6mi, 9:48 Walk - General Split Summary === 1) 0.55m - 9:48(17:41/m) 97/121bpm [1716b/mi] 58cal 58/64rpm 3.39/4.24mph Add a comment 3.7mi, 58:36 Walk - General Split Summary === 1) 1m - 20:10(20:10/m) 105/137bpm [2118b/mi] 153cal 54/77rpm 2.98/4.36mph 2) 1m - 14:03(14:03/m) 128/141bpm [1799b/mi] 137cal 63/69rpm 4.27/4.7mph 3) 1m - 14:06(14:06/m) 124/134bpm [1748b/mi] 110cal 62/67rpm 4.25/5.51mph 4) 0.72m - 10:17(14:12/m) 108/122bpm [1534b/mi] 77cal 62/66rpm 4.22/4.7mph Add a comment	0.6mi, 11:54 Walk - General Split Summary === 1) 0.57m - 11:54(20:46/m) 91/120bpm [1889b/mi] 67cal 51/68rpm 2.89/4.26mph Add a comment 1mi, 8:50 Run - Recovery Run Split Summary === 1) 1m - 8:47(8:47/m) 158/167bpm [1388b/mi] 122cal 6.83/8.25mph 2) 0.01m - 2(6:48/m) 160/160bpm [1087b/mi] 8.82/6.16mph Add a comment 0.3mi, 4:17 Walk - General Split Summary === 1) 0.27m - 4:17(15:44/m) 129/167bpm [2029b/mi] 42cal 58/100rpm 3.81/6.14mph Add a comment 3.1mi, 26:27 Run - Tempo Split Summary === 1) 1m - 9:26(9:26/m) 143/165bpm [1348b/mi] 116cal 6.36/8.14mph 2) 1m - 8:29(8:29/m) 152/166bpm [1289b/mi] 112cal 7.08/8.08mph 3) 1m - 7:26(7:26/m) 168/176bpm [1250b/mi] 114cal 8.06/8.43mph 4) 0.13m - 1:06(8:26/m) 173/174bpm [1459b/mi] 18cal 7.12/7.97mph Add a comment 0.6mi, 11:30 Walk - General Split Summary === 1) 0.56m - 11:30(20:22/m) 95/106bpm [1934b/mi] 63cal 52/64rpm 2.95/3.74mph Add a comment	1.3mi, 23:10 Walk - General Split Summary === 1) 1m - 16:48(16:48/m) 119/141bpm [1998b/mi] 149cal 54/76rpm 3.57/6.07mph 2) 0.25m - 6:23(25:11/m) 109/131bpm [2745b/mi] 35cal 41/64rpm 2.38/3.76mph Add a comment 0.6mi, 5:36 Run - General Split Summary === 1) 0.63m - 5:36(8:57/m) 156/169bpm [1395b/mi] 77cal 6.71/7.33mph Add a comment 0.1mi, 1:52 Walk - General Split Summary === 1) 0.11m - 1:52(17:10/m) 138/167bpm [2368b/mi] 22cal 55/57rpm 3.5/3.72mph Add a comment 3.1mi, 26:05 Run - General Split Summary === 1) 1m - 8:56(8:56/m) 142/157bpm [1269b/mi] 110cal 6.71/7.76mph 2) 1m - 8:26(8:26/m) 156/165bpm [1316b/mi] 116cal 7.11/7.97mph 3) 1m - 7:43(7:43/m) 161/171bpm [1241b/mi] 109cal 7.78/8.14mph 4) 0.13m - 1:00(7:33/m) 170/172bpm [1283b/mi] 15cal 7.95/7.87mph Add a comment 0.6mi, 11:47 Walk - General Split Summary === 1) 0.57m - 11:47(20:48/m) 83/98bpm [1727b/mi] 62cal 49/64rpm 2.88/3.95mph Add a comment	0.5mi, 8:14 Walk - General Split Summary === 1) 0.5m - 8:14(16:19/m) 91/112bpm [1484b/mi] 53cal 56/66rpm 3.68/4.11mph Add a comment 8.9mi, 42:41 Bike - General Split Summary === 1) 5m - 25:21(5:04/m) 135/158bpm [685b/mi] 283cal 11.83/28.55mph 2) 3.93m - 17:19(4:24/m) 143/157bpm [630b/mi] 202cal 13.63/28.07mph Add a comment 0.7mi, 9:56 Walk - General Split Summary === 1) 0.65m - 9:56(15:12/m) 92/101bpm [1399b/mi] 68cal 54/66rpm 3.95/4.59mph Add a comment 0.6mi, 13:17 Walk - General Split Summary === 1) 0.58m - 13:17(23:01/m) 84/102bpm [1934b/mi] 66cal 46/115rpm 2.61/5.78mph 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
6.4mi, 27:21 Bike - General Split Summary === 1) 5m - 22:27(4:29/m) 126/154bpm [566b/mi] 237cal 13.36/30.91mph 2) 1.42m - 4:54(3:26/m) 138/150bpm [475b/mi] 58cal 17.44/29.91mph Add a comment 0.3mi, 4:36 Walk - General Split Summary === 1) 0.27m - 4:36(16:55/m) 78/92bpm [1319b/mi] 24cal 58/64rpm 3.55/3.84mph Add a comment 0.3mi, 5:36 Walk - General Split Summary === 1) 0.29m - 5:36(19:01/m) 93/125bpm [1768b/mi] 41cal 55/62rpm 3.16/3.7mph Add a comment	5mi, 46:32 Run - General Split Summary === 1) 1m - 9:05(9:05/m) 148/172bpm [1343b/mi] 116cal 6.61/7.56mph 2) 1m - 9:12(9:12/m) 162/175bpm [1490b/mi] 132cal 6.52/7.66mph 3) 1m - 10:58(10:58/m) 162/170bpm [1776b/mi] 157cal 5.47/6.97mph 4) 1m - 8:01(8:01/m) 153/159bpm [1225b/mi] 103cal 7.49/7.68mph 5) 1m - 9:14(9:14/m) 158/169bpm [1459b/mi] 127cal 6.5/7.39mph 6) 0m - 3(10:13/m) 167/167bpm [1705b/mi] 5.88/5.57mph Add a comment 3.1mi, 27:28 Run - General Split Summary === 1) 1m - 9:22(9:22/m) 145/157bpm [1358b/mi] 119cal 6.41/7.2mph 2) 1m - 8:56(8:56/m) 153/158bpm [1366b/mi] 119cal 6.72/7.43mph 3) 1m - 8:42(8:42/m) 159/167bpm [1384b/mi] 122cal 6.89/7.66mph 4) 0.07m - 28(7:04/m) 161/161bpm [1138b/mi] 6cal 8.49/7.81mph Add a comment 5.2mi, 47:02 Run - General Split Summary === 1) 1m - 8:50(8:50/m) 137/148bpm [1211b/mi] 106cal 6.79/7.33mph 2) 1m - 9:54(9:54/m) 158/170bpm [1564b/mi] 139cal 6.06/7.03mph 3) 1m - 8:24(8:24/m) 151/168bpm [1269b/mi] 106cal 7.14/8.16mph 4) 1m - 8:47(8:47/m) 151/159bpm [1326b/mi] 113cal 6.83/7.62mph 5) 1m - 8:59(8:58/m) 160/168bpm [1436b/mi] 126cal 6.69/7.41mph 6) 0.22m - 2:08(9:32/m) 163/166bpm [1555b/mi] 31cal 6.29/6.66mph Add a comment	1.4mi, 35:17 Walk - General Split Summary === 1) 0m - 0(0/m) 2) 0.38m - 10:11(26:33/m) 77/95bpm [2044b/mi] 32cal 36/71rpm 2.26/3.7mph Add a comment	0.6mi, 11:07 Walk - General Split Summary === 1) 0.58m - 11:07(19:10/m) 102/138bpm [1956b/mi] 69cal 51/115rpm 3.13/14.88mph Add a comment 4.3mi, 42:15 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 142/158bpm [1356b/mi] 117cal 6.29/8.12mph 2) 1m - 9:53(9:53/m) 149/166bpm [1472b/mi] 126cal 6.07/7.49mph 3) 1m - 11:42(11:42/m) 146/167bpm [1708b/mi] 142cal 5.13/7.87mph 4) 1m - 8:52(8:52/m) 151/162bpm [1338b/mi] 114cal 6.77/8.1mph 5) 0.25m - 2:16(9:04/m) 155/160bpm [1406b/mi] 30cal 6.62/7.83mph Add a comment 0.6mi, 11:41 Walk - General Split Summary === 1) 0.56m - 11:41(20:48/m) 94/107bpm [1955b/mi] 63cal 51/63rpm 2.89/3.59mph Add a comment	0.5mi, 10:00 Walk - General Split Summary === 1) 0.54m - 10:00(18:21/m) 96/121bpm [1762b/mi] 63cal 54/98rpm 3.27/10.75mph Add a comment 0.1mi, 2:29 Walk - General Split Summary === 1) 0.13m - 2:29(19:44/m) 129/161bpm [2545b/mi] 26cal 52/57rpm 3.04/3.21mph Add a comment 3.1mi, 27:18 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 131/152bpm [1250b/mi] 109cal 6.29/7.97mph 2) 1m - 8:13(8:13/m) 153/161bpm [1257b/mi] 109cal 7.3/8.43mph 3) 1m - 8:17(8:17/m) 159/167bpm [1317b/mi] 115cal 7.25/8.37mph 4) 0.14m - 1:15(9:13/m) 157/162bpm [1448b/mi] 17cal 6.51/6.85mph Add a comment 0.6mi, 11:18 Walk - General Split Summary === 1) 0.6m - 11:18(18:54/m) 82/96bpm [1550b/mi] 67cal 50/63rpm 3.17/3.86mph Add a comment	0.3mi, 5:04 Walk - General Split Summary === 1) 0.27m - 5:04(18:47/m) 85/101bpm [1596b/mi] 21cal 56/91rpm 3.19/7.91mph Add a comment 0.3mi, 4:40 Walk - General Split Summary === 1) 0.27m - 4:40(17:32/m) 93/101bpm [1631b/mi] 35cal 57/62rpm 3.42/3.67mph Add a comment 1.4mi, 12:38 Run - Recovery Run Split Summary === 1) 1m - 9:02(9:02/m) 148/163bpm [1338b/mi] 116cal 6.64/7.68mph 2) 0.4m - 3:36(9:02/m) 149/165bpm [1345b/mi] 46cal 6.65/7.39mph Add a comment 2.1mi, 16:44 Run - Tempo Split Summary === 1) 1m - 8:30(8:30/m) 130/160bpm [1105b/mi] 95cal 7.06/7.22mph 2) 1m - 7:25(7:25/m) 160/167bpm [1186b/mi] 106cal 8.1/8.91mph 3) 0.12m - 49(6:54/m) 165/167bpm [1139b/mi] 12cal 8.69/8.47mph Add a comment 0.6mi, 11:09 Walk - General Split Summary === 1) 0.56m - 11:09(19:55/m) 95/105bpm [1892b/mi] 63cal 53/74rpm 3.01/3.76mph Add a comment	0.3mi, 5:12 Walk - General Split Summary === 1) 0.32m - 5:12(16:03/m) 79/97bpm [1268b/mi] 24cal 49/65rpm 3.74/4.91mph Add a comment 3.2mi, 53:08 Walk - General Split Summary === 1) 1m - 18:53(18:53/m) 97/120bpm [1832b/mi] 120cal 54/70rpm 3.18/4.3mph 2) 1m - 15:57(15:57/m) 116/141bpm [1849b/mi] 136cal 58/72rpm 3.76/4.4mph 3) 1m - 14:46(14:46/m) 95/104bpm [1404b/mi] 96cal 61/123rpm 4.06/4.68mph 4) 0.21m - 3:31(16:41/m) 96/105bpm [1602b/mi] 23cal 57/63rpm 3.6/4.17mph 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
-	5mi, 45:07 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 155/165bpm [1333b/mi] 116cal 6.98/7.24mph 2) 1m - 9:07(9:07/m) 155/165bpm [1414b/mi] 123cal 6.58/7.68mph 3) 1m - 10:44(10:44/m) 158/165bpm [1695b/mi] 149cal 5.59/6.57mph 4) 1m - 7:56(7:56/m) 168/175bpm [1332b/mi] 119cal 7.57/7.74mph 5) 1m - 8:42(8:42/m) 160/170bpm [1391b/mi] 120cal 6.9/7.66mph 6) 0.01m - 2(7:46/m) 167/167bpm [1297b/mi] 7.73/6.2mph Add a comment 3mi, 25:51 Run - General Split Summary === 1) 1m - 8:48(8:48/m) 137/151bpm [1206b/mi] 103cal 6.82/7.68mph 2) 1m - 8:33(8:33/m) 157/172bpm [1343b/mi] 117cal 7.02/7.53mph 3) 1m - 8:16(8:16/m) 165/175bpm [1365b/mi] 122cal 7.25/8.66mph 4) 0.03m - 13(6:45/m) 166/166bpm [1121b/mi] 3cal 8.88/8.62mph Add a comment 5.2mi, 46:56 Run - General Split Summary === 1) 1m - 8:50(8:50/m) 129/140bpm [1139b/mi] 100cal 6.79/6.95mph 2) 1m - 9:58(9:58/m) 149/167bpm [1485b/mi] 131cal 6.02/7.03mph 3) 1m - 8:19(8:18/m) 163/171bpm [1354b/mi] 118cal 7.22/8.27mph 4) 1m - 8:46(8:46/m) 156/165bpm [1369b/mi] 115cal 6.84/7.95mph 5) 1m - 8:58(8:58/m) 168/176bpm [1505b/mi] 138cal 6.7/7.47mph 6) 0.24m - 2:06(8:51/m) 167/173bpm [1477b/mi] 32cal 6.78/7.01mph Add a comment	-	0.5mi, 10:22 Walk - General Split Summary === 1) 0.52m - 10:22(20:06/m) 99/109bpm [1990b/mi] 60cal 56/65rpm 2.98/4.15mph Add a comment 4.7mi, 1:18:35 Walk - General Split Summary === 1) 1m - 18:39(18:39/m) 108/140bpm [2015b/mi] 145cal 54/64rpm 3.22/4.34mph 2) 1m - 18:29(18:29/m) 116/138bpm [2145b/mi] 138cal 51/67rpm 3.25/4.19mph 3) 1m - 15:22(15:22/m) 93/102bpm [1429b/mi] 96cal 60/71rpm 3.91/4.44mph 4) 1m - 15:09(15:09/m) 89/105bpm [1349b/mi] 98cal 59/63rpm 3.96/4.63mph 5) 0.66m - 10:55(16:28/m) 97/109bpm [1598b/mi] 74cal 59/123rpm 3.64/4.38mph Add a comment	0.6mi, 13:13 Walk - General Split Summary === 1) 0.62m - 13:13(21:30/m) 98/128bpm [2106b/mi] 86cal 47/63rpm 2.79/3.88mph Add a comment 2mi, 17:43 Run - General Split Summary === 1) 1m - 8:30(8:30/m) 152/162bpm [1292b/mi] 112cal 7.06/7.74mph 2) 1m - 9:12(9:11/m) 156/179bpm [1434b/mi] 123cal 6.53/7.7mph 3) 0m - 1(10:37/m) 162/162bpm [1719b/mi] 5.65/7.06mph Add a comment 2mi, 16:00 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 134/151bpm [1103b/mi] 92cal 7.29/7.89mph 2) 1m - 7:43(7:43/m) 158/171bpm [1219b/mi] 108cal 7.78/7.95mph 3) 0.01m - 3(6:25/m) 156/156bpm [1001b/mi] 9.35/7.68mph Add a comment 0.6mi, 10:54 Walk - General Split Summary === 1) 0.57m - 10:54(19:14/m) 97/113bpm [1866b/mi] 67cal 53/64rpm 3.12/4.11mph Add a comment	0.4mi, 14:00 Walk - General Add a comment 0.3mi, 8:05 Walk - General Split Summary === 1) 0.33m - 8:05(24:33/m) 74/92bpm [1817b/mi] 33cal 27/95rpm 2.44/5.24mph Add a comment 0.6mi, 13:16 Walk - General Split Summary === 1) 0.6m - 13:16(22:14/m) 92/121bpm [2045b/mi] 74cal 47/75rpm 2.7/4.05mph Add a comment 3.7mi, 33:21 Run - General Split Summary === 1) 1m - 10:37(10:37/m) 133/149bpm [1412b/mi] 125cal 5.65/7.39mph 2) 1m - 7:47(7:47/m) 158/169bpm [1229b/mi] 106cal 7.71/8.87mph 3) 1m - 8:11(8:11/m) 149/161bpm [1219b/mi] 104cal 7.33/8.87mph 4) 0.72m - 6:47(9:29/m) 150/157bpm [1421b/mi] 84cal 6.33/7.28mph Add a comment 0.6mi, 11:29 Walk - General Split Summary === 1) 0.57m - 11:29(20:09/m) 73/86bpm [1471b/mi] 63cal 52/61rpm 2.98/3.72mph Add a comment	0.7mi, 13:52 Walk - General Split Summary === 1) 0.65m - 13:52(21:28/m) 75/105bpm [1610b/mi] 69cal 50/103rpm 2.8/4.36mph Add a comment 0.8mi, 11:37 Walk - General Split Summary === 1) 0.76m - 11:37(15:18/m) 86/118bpm [1315b/mi] 67cal 54/64rpm 3.92/4.32mph Add a comment 0.6mi, 11:56 Walk - General Split Summary === 1) 0.55m - 11:56(21:32/m) 80/100bpm [1722b/mi] 63cal 53/80rpm 2.79/3.92mph Add a comment

Tweets by gwowen

gwowen M45

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Free training & racing tools for runners, cyclists, swimmers & walkers.