johnseaward

About Me
I am a teacher, runner and triathlete Show More...

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Recent Blogs
Injury- an obstacle to success? No way Jose!	Dec 2016
2017 plans	Dec 2016
From Sprouts to Ironman	Dec 2016
An Island In The Sun	Dec 2015

My parkrun
No parkrun selected

Recent Training
24th Apr	General	0.6mi	17:35
24th Apr	General	6.5mi	50:16
22nd Apr	General	0.8mi	9:18
22nd Apr	General	0.5mi	5:42
21st Apr	General	0.7mi	20:34

12 Month Benchmarks	Run	Bike
Mile	5:55	1:46
5k	18:56	7:01
5mi	32:03	11:17
10k	39:50	14:11
10mi	1:07:10	23:22
Half	1:38:23	35:01
20mi	3:15:43	56:06
Mara	4:22:39	1:15:08

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2016	PB	WB
5km	4	18:45 68.61	18:45 6:02/mi	68.61
10km	2	41:41 63.36	41:41 6:42/mi	63.36
20km	1	1:29:20 61.53	1:29:20 7:11/mi	61.53
13.1mi	3	1:34:15 61.51	1:34:15 7:12/mi	61.51

2017		Result	WAVA	Distance
19 Feb	Brecon to Cardiff Ultra		0.00	70km
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite PB	18:45	68.61	5km
17 Dec	Cottrell Park Christmas Cracker 10K & 5K	43:09	61.21	10km
13 Nov	The 10K MoRun Cardiff PB	41:41	63.36	10km
6 Nov	grand pier half marathon PB	1:34:15	61.51	13.1mi
29 Oct	Bryn Bach parkrun	19:50	64.86	5km
2 Oct	Cardiff Half Marathon	1:35:07	60.95	13.1mi
19 Mar	20/20 Fission 20k PB	1:29:20	61.53	20km
12 Mar	Penallta parkrun	21:44	59.13	5km
6 Mar	Merthyr Half Marathon	1:36:32	60.06	13.1mi
5 Mar	Penallta parkrun	22:48	56.37	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	2	0	0	0	0	0	0	0	0	0	0	2
2024	0.8	4.3	3.3	3.3	0	0	0	0	0	0	0	0	11.7
2024	81	90	57	50	0	0	0	0	0	0	0	0	277
2024	70	69	51	49	0	0	0	0	0	0	0	0	238
2023	16	5	2	5	1	2	0	0	0	0	0	0	32
2023	3.4	2.6	5.3	3.5	2.6	2.4	1.7	5.3	2.9	0.6	0	2.4	32.7
2023	85	95	59	49	36	56	75	63	83	81	72	87	841
2023	0	98	64	78	38	89	144	166	217	0	23	44	960
2022	0	0	0	0	0	0	0	0	0	0	18	2	20
2022	3.4	1.5	1.4	1.8	1.5	4.2	3.5	2.5	3	2.1	3.5	1.1	29.3
2022	72	69	100	87	80	35	63	16	23	83	54	63	744
2022	0	0	14	101	174	66	89	33	0	34	9	0	519
2021	0	0	0	0	1.2	5.6	6.6	2.1	10.4	2.2	1.7	2.3	32.1
2021	105	80	61	78	85	85	81	96	56	97	58	80	962
2021	0	116	190	23	3	35	47	12	125	26	5	0	582
2020	2.8	2.7	2.1	0	0	0	0.7	1.2	2.1	0	2.1	3.3	16.9
2020	114	82	94	80	82	77	62	75	110	100	83	79	1039
2020	44	35	11	0	0	0	0	16	0	0	7	0	112
2019	3.5	3.1	3.5	5.3	6.1	5.5	1.4	0.8	12.3	1.5	2.9	4.2	50
2019	151	125	128	141	121	104	51	49	63	84	105	92	1213
2019	45	60	80	117	175	105	7	19	0	0	50	53	713
2018	3.5	2.6	0	2.8	1.2	2.2	3.9	7	1.4	2.3	3.7	7.8	38.4
2018	104	125	82	111	94	86	47	84	101	55	101	134	1124
2018	36	100	78	337	77	86	265	355	91	85	59	142	1712
2017	0	0	3.2	4	4.3	6.8	11.5	14.5	8	1.6	1	2.2	57
2017	192	125	112	152	82	55	56	108	43	62	72	81	1141
2017	19	0	159	218	261	298	445	457	210	90	93	148	2397
2016	1.1	1.5	1.3	3.2	3.7	9	5	2.2	0	1.4	0	0	28.4
2016	72	91	106	54	86	117	80	64	69	137	126	186	1186
2016	10	135	63	273	376	451	407	82	251	48	0	23	2119
2015	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2015	0	0	0	0	0	0	0	0	0	0	4	51	55
2015	0	0	0	0	0	0	0	0	0	0	26	16	42

Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
3.3mi, 30:57 Run - General 1) 1km - 6:00(6:00/km) 121/133bpm [727b/km] 58cal 9.99/11.12kmph 2) 1km - 5:28(5:28/km) 127/137bpm [694b/km] 54cal 10.98/12.12kmph 3) 1km - 5:47(5:47/km) 125/137bpm [722b/km] 54cal 10.38/11.29kmph 4) 1km - 5:56(5:56/km) 137/148bpm [813b/km] 67cal 10.11/14.41kmph 5) 1km - 5:54(5:54/km) 147/157bpm [867b/km] 74cal 10.17/14.98kmph 6) 0.29km - 1:52(6:33/km) 145/153bpm [949b/km] 23cal 9.17/10.78kmph Add a comment	0.6mi, 6:42 Run - General 1) 1km - 6:40(6:40/km) 67cal 8.99/13.27kmph 2) 0km - 1(11:19/km) 67cal 5.29/13.27kmph Add a comment 3.1mi, 19:56 Run - General 1) 1km - 3:53(3:53/km) 70cal 15.44/17.74kmph 2) 1km - 3:53(3:53/km) 69cal 15.43/19.28kmph 3) 1km - 4:00(4:00/km) 68cal 15/15.45kmph 4) 1km - 4:08(4:08/km) 71cal 14.5/19.18kmph 5) 1km - 3:55(3:55/km) 67cal 15.3/16.46kmph 6) 0.04km - 6(2:48/km) 1cal 21.47/17.13kmph Add a comment	-	-	-	-	0.7mi, 20:41 Swim - General 1) 0.2km - 3:47(18:53/km) 40cal 27/rpm 3.18/3.81kmph 2) 0.2km - 3:46(18:48/km) 40cal 25/rpm 3.19/3.93kmph 3) 0.2km - 3:41(18:26/km) 40cal 27/rpm 3.25/4.08kmph 4) 0.1km - 1:40(16:37/km) 20cal 27/rpm 3.61/4.26kmph 5) 0.1km - 1:40(16:37/km) 20cal 28/rpm 3.61/4.38kmph 6) 0.1km - 1:40(16:38/km) 20cal 28/rpm 3.61/4.23kmph 7) 0.1km - 1:41(16:46/km) 20cal 29/rpm 3.58/4.23kmph 8) 0.05km - 1:00(20:04/km) 10cal 23/rpm 2.99/3.14kmph 9) 0.05km - 52(17:18/km) 10cal 23/rpm 3.47/3.68kmph 10) 0.05km - 56(18:34/km) 10cal 24/rpm 3.23/3.55kmph Add a comment 4.4mi, 40:18 Run - General 1) 1km - 6:02(6:02/km) 125/134bpm [755b/km] 62cal 9.94/13.17kmph 2) 1km - 5:28(5:28/km) 131/138bpm [717b/km] 60cal 10.96/12.33kmph 3) 1km - 5:27(5:27/km) 133/140bpm [725b/km] 61cal 11.01/11.46kmph 4) 1km - 5:27(5:27/km) 134/140bpm [731b/km] 60cal 11/11.56kmph 5) 1km - 5:26(5:26/km) 136/142bpm [739b/km] 59cal 11.04/12.53kmph 6) 1km - 5:44(5:44/km) 137/144bpm [786b/km] 63cal 10.45/12.73kmph 7) 1km - 5:58(5:58/km) 137/144bpm [817b/km] 62cal 10.07/11.99kmph 8) 0.14km - 45(5:25/km) 141/142bpm [764b/km] 9cal 11.07/11.12kmph Add a comment
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	1.3mi, 11:38 Run - General 1) 1km - 5:49(5:49/km) 143/149bpm [831b/km] 72cal 10.32/11.39kmph 2) 1km - 5:44(5:44/km) 135/141bpm [775b/km] 64cal 10.45/11.32kmph 3) 0.01km - 5(5:31/km) 129/130bpm [711b/km] 10.89/10.81kmph Add a comment 3mi, 19:45 Run - General 1) 1km - 4:06(4:06/km) 162/172bpm [665b/km] 57cal 14.62/15.99kmph 2) 1km - 4:05(4:05/km) 172/174bpm [702b/km] 61cal 14.71/16.33kmph 3) 1km - 4:07(4:07/km) 177/179bpm [728b/km] 64cal 14.58/15.96kmph 4) 1km - 4:08(4:08/km) 179/181bpm [739b/km] 64cal 14.54/15.42kmph 5) 0.86km - 3:19(3:51/km) 181/184bpm [697b/km] 53cal 15.58/16.36kmph Add a comment 0.8mi, 7:19 Run - General 1) 1km - 6:04(6:04/km) 135/149bpm [819b/km] 71cal 9.89/10.85kmph 2) 0.23km - 1:15(5:32/km) 148/152bpm [819b/km] 16cal 10.84/10.75kmph Add a comment	-	-	-	0.8mi, 21:19 Swim - General 1) 0.2km - 3:42(18:30/km) 40cal 27/rpm 3.24/3.78kmph 2) 0.1km - 1:52(18:36/km) 20cal 25/rpm 3.23/3.73kmph 3) 0.1km - 1:52(18:42/km) 20cal 25/rpm 3.21/3.63kmph 4) 0.1km - 1:50(18:18/km) 20cal 26/rpm 3.28/3.64kmph 5) 0.1km - 1:49(18:10/km) 20cal 26/rpm 3.3/4.13kmph 6) 0.1km - 1:51(18:26/km) 20cal 26/rpm 3.25/3.95kmph 7) 0.1km - 1:47(17:51/km) 20cal 27/rpm 3.36/4.05kmph 8) 0.05km - 50(16:32/km) 10cal 28/rpm 3.63/3.99kmph 9) 0.05km - 48(15:59/km) 10cal 28/rpm 3.75/4.43kmph 10) 0.05km - 47(15:47/km) 10cal 29/rpm 3.8/4.41kmph 11) 0.05km - 46(15:29/km) 10cal 28/rpm 3.87/4.44kmph 12) 0.05km - 47(15:39/km) 10cal 27/rpm 3.83/4.63kmph 13) 0.05km - 46(15:24/km) 10cal 30/rpm 3.9/4.48kmph 14) 0.1km - 1:53(18:45/km) 20cal 25/rpm 3.2/3.75kmph Add a comment 8.4mi, 1:01:01 Run - General 1) 1km - 5:20(5:20/km) 128/136bpm [684b/km] 56cal 11.24/12.16kmph 2) 0.24km - 1:20(5:27/km) 128/133bpm [698b/km] 13cal 11.01/11.52kmph 3) 0.11km - 26(3:47/km) 144/153bpm [546b/km] 5cal 15.83/16.26kmph 4) 0.16km - 59(6:08/km) 146/152bpm [895b/km] 12cal 9.78/16.26kmph 5) 0.13km - 31(3:48/km) 146/153bpm [556b/km] 6cal 15.77/16.43kmph 6) 0.18km - 1:03(5:44/km) 148/156bpm [849b/km] 13cal 10.46/15.79kmph 7) 0.12km - 24(3:29/km) 145/154bpm [505b/km] 5cal 17.23/16.79kmph 8) 0.15km - 48(5:19/km) 150/157bpm [798b/km] 10cal 11.28/16.76kmph 9) 0.15km - 34(3:41/km) 150/155bpm [552b/km] 7cal 16.32/16.16kmph 10) 0.24km - 1:24(5:46/km) 145/159bpm [836b/km] 17cal 10.41/16.12kmph 11) 1km - 4:01(4:01/km) 156/167bpm [628b/km] 54cal 14.91/16.69kmph 12) 1km - 3:59(3:59/km) 164/168bpm [653b/km] 56cal 15.06/15.65kmph 13) 1km - 3:58(3:58/km) 167/173bpm [662b/km] 57cal 15.13/15.69kmph 14) 0.26km - 1:30(5:53/km) 152/169bpm [894b/km] 18cal 10.2/15.25kmph 15) 1km - 3:44(3:44/km) 163/171bpm [609b/km] 51cal 16.07/19.79kmph 16) 0.6km - 2:17(3:46/km) 171/172bpm [645b/km] 33cal 15.9/16.56kmph 17) 0.25km - 1:32(6:05/km) 155/172bpm [944b/km] 20cal 9.85/16.29kmph 18) 1km - 3:48(3:48/km) 162/171bpm [616b/km] 51cal 15.79/17kmph 19) 0.6km - 2:16(3:46/km) 172/175bpm [649b/km] 33cal 15.9/16.59kmph 20) 0.27km - 1:36(5:57/km) 156/174bpm [929b/km] 20cal 10.08/16.39kmph 21) 0.87km - 3:01(3:29/km) 159/174bpm [553b/km] 37cal 17.25/18.1kmph 22) 0.25km - 1:33(6:13/km) 158/175bpm [983b/km] 19cal 9.64/17.27kmph 23) 0.86km - 3:01(3:30/km) 159/177bpm [556b/km] 34cal 17.16/18.27kmph 24) 1km - 5:43(5:43/km) 131/177bpm [748b/km] 31cal 10.5/16.83kmph 25) 1km - 5:47(5:47/km) 135/149bpm [781b/km] 40cal 10.38/12.5kmph 26) 0.07km - 26(6:01/km) 150/154bpm [903b/km] 4cal 9.96/10.25kmph Add a comment	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	48.6mi, 2:46:01 Bike - General 1) 5km - 10:49(2:10/km) 130/155bpm [281b/km] 87cal 76/108rpm 134/331W 27.76/52.23kmph 2) 5km - 9:39(1:56/km) 134/161bpm [259b/km] 67cal 81/106rpm 117/331W 31.07/49.55kmph 3) 5km - 9:46(1:57/km) 136/150bpm [266b/km] 73cal 85/108rpm 126/624W 30.72/44.1kmph 4) 5km - 9:35(1:55/km) 137/154bpm [262b/km] 79cal 89/110rpm 138/390W 31.33/38.16kmph 5) 5km - 9:20(1:52/km) 135/153bpm [252b/km] 72cal 86/101rpm 129/307W 32.12/38.19kmph 6) 5km - 9:11(1:50/km) 141/157bpm [259b/km] 82cal 85/103rpm 150/327W 32.64/46.22kmph 7) 5km - 9:14(1:51/km) 146/157bpm [270b/km] 78cal 89/114rpm 142/417W 32.5/45.18kmph 8) 5km - 10:13(2:03/km) 146/158bpm [298b/km] 92cal 85/106rpm 150/365W 29.35/41.28kmph 9) 5km - 10:36(2:07/km) 139/151bpm [295b/km] 86cal 86/112rpm 136/316W 28.3/39.07kmph 10) 5km - 11:12(2:14/km) 133/147bpm [298b/km] 80cal 79/103rpm 120/296W 26.8/40.51kmph 11) 5km - 10:45(2:09/km) 135/143bpm [290b/km] 78cal 81/98rpm 122/268W 27.91/31.88kmph 12) 5km - 11:49(2:22/km) 139/151bpm [329b/km] 82cal 81/106rpm 116/270W 25.38/31.51kmph 13) 5km - 11:43(2:21/km) 141/152bpm [330b/km] 86cal 82/108rpm 123/399W 25.61/34.8kmph 14) 5km - 12:25(2:29/km) 148/159bpm [368b/km] 109cal 78/103rpm 147/400W 24.15/42.46kmph 15) 5km - 12:01(2:24/km) 142/152bpm [341b/km] 90cal 75/98rpm 126/277W 24.95/57.81kmph 16) 3.15km - 7:41(2:27/km) 138/147bpm [337b/km] 48cal 74/98rpm 105/282W 24.55/42.43kmph Add a comment	0.5mi, 15:02 Swim - General 1) 0.2km - 3:56(19:39/km) 40cal 25/rpm 3.05/3.6kmph 2) 0.1km - 2:00(20:00/km) 20cal 24/rpm 3/3.22kmph 3) 0.1km - 1:57(19:27/km) 20cal 24/rpm 3.09/3.82kmph 4) 0.05km - 54(18:06/km) 10cal 24/rpm 3.31/4.2kmph 5) 0.05km - 53(17:38/km) 10cal 25/rpm 3.4/4.09kmph 6) 0.05km - 54(18:06/km) 10cal 23/rpm 3.32/3.89kmph 7) 0.05km - 55(18:19/km) 10cal 25/rpm 3.28/4.17kmph 8) 0.05km - 53(17:35/km) 10cal 25/rpm 3.41/4.05kmph 9) 0.05km - 54(18:00/km) 10cal 23/rpm 3.33/4.05kmph 10) 0.05km - 52(17:17/km) 10cal 25/rpm 3.47/4.29kmph 11) 0.05km - 55(18:12/km) 10cal 25/rpm 3.3/3.92kmph Add a comment 6.9mi, 1:01:02 Run - General 1) 1km - 5:55(5:55/km) 127/138bpm [751b/km] 64cal 10.15/11.82kmph 2) 1km - 5:10(5:10/km) 126/133bpm [651b/km] 54cal 11.61/11.96kmph 3) 1km - 5:48(5:48/km) 132/142bpm [765b/km] 64cal 10.35/11.62kmph 4) 1km - 5:03(5:03/km) 137/141bpm [692b/km] 60cal 11.88/12.36kmph 5) 1km - 5:08(5:08/km) 139/142bpm [714b/km] 61cal 11.69/12.26kmph 6) 1km - 5:14(5:14/km) 141/150bpm [739b/km] 62cal 11.45/13.91kmph 7) 1km - 5:19(5:19/km) 142/144bpm [754b/km] 63cal 11.3/12.02kmph 8) 1km - 5:18(5:18/km) 142/145bpm [754b/km] 62cal 11.31/11.66kmph 9) 1km - 5:31(5:31/km) 139/146bpm [767b/km] 57cal 10.88/11.92kmph 10) 1km - 5:58(5:58/km) 139/143bpm [829b/km] 61cal 10.06/10.78kmph 11) 1km - 5:42(5:42/km) 139/147bpm [791b/km] 58cal 10.54/11.79kmph 12) 0.16km - 57(5:46/km) 128/134bpm [738b/km] 7cal 10.4/10.48kmph Add a comment	-	-	3.1mi, 28:53 Run - General 1) 1km - 6:11(6:11/km) 130/184bpm [805b/km] 64cal 9.69/11.66kmph 2) 1km - 5:30(5:30/km) 121/130bpm [666b/km] 48cal 10.9/12.26kmph 3) 1km - 5:32(5:32/km) 124/127bpm [686b/km] 52cal 10.84/11.15kmph 4) 1km - 5:49(5:49/km) 127/131bpm [738b/km] 57cal 10.33/11.05kmph 5) 1km - 5:48(5:48/km) 128/137bpm [743b/km] 55cal 10.34/11.69kmph 6) 0.01km - 3(4:56/km) 128/128bpm [631b/km] 12.17/10.38kmph Add a comment	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	0.7mi, 7:06 Run - General 1) 1km - 6:21(6:21/km) 125/133bpm [794b/km] 63cal 9.44/10.88kmph 2) 0.11km - 45(6:35/km) 126/128bpm [830b/km] 7cal 9.12/10.78kmph Add a comment 3.1mi, 26:37 Run - General 1) 1km - 5:19(5:19/km) 110/145bpm [585b/km] 42cal 11.28/12.09kmph 2) 1km - 5:13(5:13/km) 142/158bpm [742b/km] 65cal 11.49/12.83kmph 3) 1km - 5:29(5:29/km) 141/147bpm [772b/km] 66cal 10.96/12.09kmph 4) 1km - 5:24(5:24/km) 144/150bpm [778b/km] 67cal 11.1/11.76kmph 5) 0.96km - 5:11(5:26/km) 142/147bpm [771b/km] 60cal 11.04/11.69kmph Add a comment 0.7mi, 7:20 Run - General 1) 1km - 6:30(6:30/km) 125/143bpm [813b/km] 63cal 9.22/13.64kmph 2) 0.14km - 49(5:50/km) 139/143bpm [810b/km] 9cal 10.29/12.09kmph Add a comment	0.7mi, 20:34 Swim - General 1) 0.1km - 1:51(18:33/km) 19cal 26/rpm 3.24/3.92kmph 2) 0.1km - 1:53(18:47/km) 20cal 26/rpm 3.19/4.06kmph 3) 0.1km - 1:55(19:12/km) 20cal 24/rpm 3.12/3.83kmph 4) 0.1km - 1:52(18:42/km) 20cal 26/rpm 3.21/3.9kmph 5) 0.1km - 1:51(18:30/km) 20cal 25/rpm 3.24/4.21kmph 6) 0.1km - 1:51(18:29/km) 20cal 25/rpm 3.25/3.91kmph 7) 0.1km - 1:50(18:18/km) 20cal 26/rpm 3.28/3.99kmph 8) 0.1km - 1:51(18:33/km) 20cal 26/rpm 3.24/3.87kmph 9) 0.1km - 1:50(18:18/km) 20cal 26/rpm 3.28/3.97kmph 10) 0.1km - 1:53(18:47/km) 20cal 26/rpm 3.2/3.75kmph 11) 0.1km - 1:57(19:28/km) 20cal 25/rpm 3.08/3.56kmph Add a comment 0.7mi, 6:38 Run - General 1) 1km - 5:36(5:36/km) 143/149bpm [801b/km] 71cal 10.71/11.59kmph 2) 0.17km - 1:02(6:05/km) 147/149bpm [894b/km] 13cal 9.86/10.48kmph Add a comment 8mi, 55:34 Run - General 1) 1km - 3:54(3:54/km) 156/165bpm [609b/km] 51cal 15.38/17.16kmph 2) 1km - 4:15(4:15/km) 167/169bpm [710b/km] 62cal 14.1/16.29kmph 3) 1km - 4:22(4:22/km) 171/173bpm [746b/km] 65cal 13.76/14.81kmph 4) 1km - 4:20(4:20/km) 171/174bpm [742b/km] 65cal 13.83/17.43kmph 5) 1km - 4:20(4:20/km) 173/174bpm [749b/km] 65cal 13.86/13.98kmph 6) 1km - 5:07(5:07/km) 174/176bpm [892b/km] 79cal 11.71/14.58kmph 7) 1km - 4:16(4:16/km) 171/176bpm [728b/km] 63cal 14.09/17.3kmph 8) 1km - 4:00(4:00/km) 168/172bpm [673b/km] 59cal 14.98/16.23kmph 9) 1km - 4:52(4:52/km) 170/176bpm [827b/km] 71cal 12.33/16.09kmph 10) 1km - 4:00(4:00/km) 169/176bpm [677b/km] 59cal 14.97/18kmph 11) 1km - 3:58(3:58/km) 173/176bpm [687b/km] 60cal 15.1/16.43kmph 12) 1km - 4:13(4:13/km) 171/174bpm [720b/km] 62cal 14.25/15.15kmph 13) 0.92km - 3:56(4:17/km) 176/179bpm [753b/km] 61cal 14.02/14.78kmph Add a comment 0.8mi, 7:06 Run - General 1) 1km - 5:28(5:28/km) 125/136bpm [684b/km] 56cal 10.97/12.06kmph 2) 0.28km - 1:38(5:54/km) 133/138bpm [784b/km] 19cal 10.17/11.35kmph Add a comment	0.8mi, 9:18 Run - General 1) 1km - 6:53(6:53/km) 151/172bpm [1038b/km] 87cal 8.73/11.72kmph 2) 0.34km - 2:25(7:04/km) 161/168bpm [1139b/km] 33cal 8.48/13.84kmph Add a comment 0.5mi, 5:42 Run - General 1) 0.81km - 5:42(7:03/km) 147/155bpm [1037b/km] 71cal 8.51/10.95kmph Add a comment	-	0.6mi, 17:35 Swim - General 1) 0.15km - 2:44(18:11/km) 30cal 26/rpm 3.3/3.93kmph 2) 0.15km - 2:46(18:25/km) 30cal 25/rpm 3.26/4.03kmph 3) 0.1km - 1:41(16:45/km) 20cal 27/rpm 3.58/4.36kmph 4) 0.1km - 1:40(16:39/km) 20cal 27/rpm 3.6/4.2kmph 5) 0.1km - 1:40(16:37/km) 20cal 26/rpm 3.61/4.53kmph 6) 0.1km - 1:38(16:24/km) 20cal 28/rpm 3.66/4.29kmph 7) 0.2km - 3:40(18:19/km) 40cal 26/rpm 3.28/4.45kmph 8) 0.1km - 1:47(17:52/km) 20cal 26/rpm 3.36/4.26kmph Add a comment 6.5mi, 50:16 Run - General 1) 1km - 5:20(5:20/km) 128/147bpm [683b/km] 57cal 11.24/11.79kmph 2) 0.19km - 1:01(5:28/km) 139/147bpm [759b/km] 12cal 10.98/11.19kmph 3) 0.11km - 23(3:36/km) 141/148bpm [506b/km] 4cal 16.7/16.36kmph 4) 0.19km - 1:07(5:58/km) 148/156bpm [883b/km] 14cal 10.06/16.56kmph 5) 0.12km - 26(3:37/km) 144/155bpm [522b/km] 5cal 16.56/16.86kmph 6) 0.41km - 2:18(5:37/km) 140/160bpm [787b/km] 28cal 10.68/17.06kmph 7) 1km - 4:16(4:16/km) 150/158bpm [640b/km] 55cal 14.05/15.32kmph 8) 0.88km - 3:46(4:16/km) 156/160bpm [666b/km] 50cal 14.06/14.54kmph 9) 0.29km - 1:33(5:20/km) 146/157bpm [779b/km] 19cal 11.24/14.21kmph 10) 1km - 4:15(4:15/km) 156/160bpm [664b/km] 57cal 14.1/15.28kmph 11) 0.88km - 3:47(4:16/km) 157/160bpm [671b/km] 51cal 14.04/14.38kmph 12) 0.29km - 1:34(5:21/km) 148/159bpm [792b/km] 19cal 11.21/14.11kmph 13) 1km - 4:13(4:13/km) 156/167bpm [659b/km] 57cal 14.21/15.28kmph 14) 0.91km - 3:51(4:14/km) 158/166bpm [670b/km] 52cal 14.16/14.95kmph 15) 0.29km - 1:35(5:26/km) 149/160bpm [810b/km] 19cal 11.03/14.51kmph 16) 1km - 5:34(5:34/km) 134/141bpm [745b/km] 43cal 10.79/11.35kmph 17) 0.95km - 5:17(5:35/km) 134/138bpm [748b/km] 41cal 10.75/11.35kmph Add a comment	-

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