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Running Sam F45

About

Race Times

All Races

Mileage

Training

Halstead RRC

Races
7
Miles
5156
Miles
40
Miles
530
WAVA
68.74%
5M
37:49
10M
1:23:29
Half
1:44:14
Mara
3:57:08

About Me

Up for the challenge!

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Buddies

Dist	Races	PB	WB	2016
5mi	1	37:49 7:34/mi	68.74	37:49 68.74
10mi	1	1:23:29 8:21/mi	63.86	1:23:29 63.86
13.1mi	1	1:44:14 7:57/mi	67.78	1:44:14 67.78
26.2mi	2	3:57:08 9:03/mi	63.70	3:57:08 63.70

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	0	0	0	2	0	0	0	0	0	0	2
2019	130	98	122	110	85	116	83	106	101	104	53	0	1107
2019	0	0	0	0	0	16	0	0	0	0	0	0	16
2018	0	0	2.1	1	2.6	0	0	0	0	1.1	0	0	6.7
2018	115	84	112	81	72	64	60	62	67	97	79	109	1001
2018	0	0	49	32	129	36	0	0	21	0	0	0	267
2017	3.7	1.1	5.5	0	1.4	1.3	2.2	2.5	1.8	3.1	0.5	0.7	23.6
2017	161	119	91	131	76	60	69	56	109	83	60	21	1035
2017	26	7	37	42	41	0	0	0	0	0	6	0	158
2016	0	0	0	0	0	0	0	0	0	3.8	1.9	1.6	7.3
2016	226	124	208	159	184	178	144	150	78	167	130	107	1856
2016	0	0	0	0	0	0	0	0	13	40	37	0	90
2015	0	0	0	0	0	0	0	0	0	0	0	157	157

Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23
2.8mi, 31:40 Running - General Split Summary === 1) 1m - 11:12(11:12/m) 135/150bpm 94cal 5.36/6.47mph 2) 1m - 11:34(11:34/m) 156/167bpm 109cal 5.19/5.61mph 3) 0.75m - 8:54(11:55/m) 161/168bpm 81cal 5.04/5.53mph Add a comment 3.8mi, 48:23 Running - General Split Summary === 1) 0.88m - 14:08(16:06/m) 134/151bpm 116cal 3.72/6.43mph 2) 0.25m - 1:36(6:24/m) 140/152bpm 13cal 9.38/11.25mph 3) 0.01m - 1:00(1:08:36/m) 142/149bpm 9cal 0.87/9.43mph 4) 0.25m - 2:31(10:06/m) 136/150bpm 20cal 5.94/10.33mph 5) 0.02m - 1:00(1:06:14/m) 136/143bpm 8cal 0.91/7.33mph 6) 0.25m - 2:12(8:46/m) 138/155bpm 17cal 6.84/8.77mph 7) 0.03m - 1:00(36:57/m) 151/160bpm 9cal 1.62/7.51mph 8) 0.25m - 2:14(8:56/m) 151/163bpm 21cal 6.71/9.66mph 9) 0.03m - 1:00(30:59/m) 147/151bpm 9cal 1.94/6.91mph 10) 0.25m - 2:03(8:13/m) 154/167bpm 20cal 7.3/10.4mph 11) 0.02m - 1:00(45:39/m) 161/171bpm 10cal 1.31/8.14mph 12) 0.25m - 2:33(10:12/m) 154/169bpm 24cal 5.88/9.66mph 13) 0.02m - 1:00(1:03:23/m) 159/171bpm 10cal 0.95/7.74mph 14) 0.25m - 2:09(8:36/m) 153/169bpm 20cal 6.98/8.7mph 15) 0.02m - 1:00(47:58/m) 161/168bpm 10cal 1.25/7.12mph 16) 0.25m - 2:25(9:39/m) 163/177bpm 25cal 6.21/16.72mph 17) 0.01m - 1:00(1:10:46/m) 154/163bpm 9cal 0.85/7.1mph 18) 0.72m - 8:22(11:33/m) 151/161bpm 78cal 5.19/6.57mph 19) 0.01m - 10(17:07/m) 153/153bpm 1cal 3.51/5.7mph Add a comment	2.1mi, 19:10 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 144/153bpm 86cal 6.48/7.1mph 2) 1m - 9:14(9:14/m) 148/154bpm 88cal 6.49/7.08mph 3) 0.07m - 41(9:17/m) 151/153bpm 6cal 6.46/6.39mph Add a comment	-	26.2mi, 4:11:36 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 141/155bpm 87cal 6.4/7.08mph 2) 1m - 9:32(9:32/m) 163/175bpm 101cal 6.29/6.78mph 3) 1m - 9:29(9:29/m) 169/180bpm 104cal 6.32/7.24mph 4) 1m - 9:22(9:22/m) 180/182bpm 112cal 6.4/6.85mph 5) 1m - 9:37(9:37/m) 181/198bpm 117cal 6.24/7.22mph 6) 1m - 9:43(9:43/m) 157/162bpm 91cal 6.18/6.87mph 7) 1m - 9:25(9:25/m) 157/162bpm 87cal 6.37/7.49mph 8) 1m - 9:26(9:26/m) 159/165bpm 90cal 6.36/7.24mph 9) 1m - 9:19(9:19/m) 156/162bpm 83cal 6.44/6.72mph 10) 1m - 9:30(9:30/m) 160/167bpm 91cal 6.32/6.99mph 11) 1m - 9:45(9:45/m) 158/166bpm 87cal 6.16/6.51mph 12) 1m - 9:38(9:38/m) 159/165bpm 91cal 6.22/6.93mph 13) 1m - 9:11(9:11/m) 157/163bpm 78cal 6.53/6.85mph 14) 1m - 9:37(9:37/m) 162/169bpm 92cal 6.24/6.78mph 15) 1m - 9:27(9:27/m) 162/169bpm 92cal 6.35/7.12mph 16) 1m - 9:41(9:41/m) 163/167bpm 97cal 6.2/6.76mph 17) 1m - 9:36(9:36/m) 164/175bpm 97cal 6.25/6.93mph 18) 1m - 9:43(9:43/m) 164/168bpm 97cal 6.17/6.91mph 19) 1m - 9:45(9:45/m) 164/174bpm 97cal 6.15/7.62mph 20) 1m - 9:45(9:45/m) 165/170bpm 97cal 6.15/6.8mph 21) 1m - 9:56(9:56/m) 167/171bpm 103cal 6.04/6.76mph 22) 1m - 9:42(9:42/m) 166/173bpm 99cal 6.19/7.14mph 23) 1m - 9:48(9:48/m) 165/174bpm 96cal 6.12/8.27mph 24) 1m - 9:33(9:33/m) 166/176bpm 93cal 6.28/7.56mph 25) 1m - 10:04(10:04/m) 166/170bpm 98cal 5.96/7.99mph 26) 1m - 10:03(10:03/m) 166/173bpm 100cal 5.97/7.22mph 27) 0.17m - 1:36(9:09/m) 170/176bpm 17cal 6.56/8.45mph Add a comment	2.5mi, 28:27 Running - General Split Summary === 1) 1m - 11:28(11:28/m) 130/140bpm 91cal 5.23/6.76mph 2) 1m - 11:35(11:35/m) 131/136bpm 89cal 5.18/6.1mph 3) 0.5m - 5:24(10:43/m) 134/138bpm 43cal 5.6/6.51mph Add a comment	-	-
Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30
-	6.3mi, 1:00:29 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 141/155bpm 90cal 6.07/6.49mph 2) 1m - 9:18(9:18/m) 156/164bpm 93cal 6.45/7.26mph 3) 1m - 9:32(9:32/m) 158/166bpm 92cal 6.3/7.89mph 4) 1m - 9:43(9:43/m) 158/169bpm 95cal 6.18/6.99mph 5) 1m - 9:55(9:55/m) 162/169bpm 101cal 6.05/6.76mph 6) 1m - 9:28(9:28/m) 164/170bpm 98cal 6.34/7.03mph 7) 0.28m - 2:40(9:32/m) 162/165bpm 27cal 6.3/6.66mph Add a comment	-	10.3mi, 1:39:14 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 139/150bpm 83cal 6.31/6.7mph 2) 1m - 9:15(9:15/m) 146/154bpm 86cal 6.48/6.97mph 3) 1m - 9:17(9:17/m) 153/162bpm 85cal 6.46/7.26mph 4) 1m - 9:35(9:35/m) 148/159bpm 87cal 6.26/6.95mph 5) 1m - 9:59(9:59/m) 151/166bpm 87cal 6.01/6.51mph 6) 1m - 9:51(9:51/m) 153/164bpm 89cal 6.09/6.87mph 7) 1m - 10:04(10:04/m) 154/172bpm 91cal 5.96/7.28mph 8) 1m - 9:54(9:54/m) 156/163bpm 92cal 6.06/6.93mph 9) 1m - 9:58(9:58/m) 157/170bpm 89cal 6.02/7.68mph 10) 1m - 9:22(9:22/m) 159/164bpm 90cal 6.4/7.01mph 11) 0.26m - 2:29(9:31/m) 159/162bpm 23cal 6.31/6.72mph Add a comment	3.7mi, 41:54 Running - General Split Summary === 1) 1m - 11:15(11:15/m) 126/143bpm 89cal 5.34/5.89mph 2) 1m - 11:23(11:23/m) 149/160bpm 98cal 5.27/5.8mph 3) 1m - 11:56(11:56/m) 155/166bpm 106cal 5.03/5.61mph 4) 0.65m - 7:21(11:19/m) 159/166bpm 69cal 5.3/6.01mph Add a comment	4.6mi, 37:54 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 159/169bpm 82cal 7.21/8.06mph 2) 1m - 7:59(7:59/m) 172/177bpm 87cal 7.52/8.37mph 3) 1m - 8:38(8:38/m) 180/185bpm 102cal 6.95/7.56mph 4) 1m - 8:11(8:11/m) 174/182bpm 91cal 7.34/7.97mph 5) 0.61m - 4:48(7:56/m) 173/177bpm 53cal 7.57/8.39mph Add a comment	-
Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6
-	3.5mi, 35:34 Running - General Split Summary === 1) 0m - 4(3:58:50/m) 87/88bpm 0.25/0mph 2) 0.25m - 1:42(6:48/m) 137/164bpm 13cal 8.83/9.56mph 3) 0.06m - 1:00(15:57/m) 152/165bpm 9cal 3.76/8.72mph 4) 0.25m - 1:40(6:41/m) 154/171bpm 15cal 8.98/9.73mph 5) 0.08m - 1:00(12:15/m) 158/171bpm 10cal 4.9/9.02mph 6) 0.25m - 1:39(6:37/m) 164/172bpm 16cal 9.08/9.58mph 7) 0.1m - 1:00(10:22/m) 163/172bpm 10cal 5.79/8.81mph 8) 0.25m - 1:46(7:03/m) 166/173bpm 18cal 8.52/8.66mph 9) 0.06m - 1:00(16:13/m) 160/174bpm 9cal 3.7/8.68mph 10) 0.25m - 1:37(6:28/m) 159/175bpm 15cal 9.29/9.71mph 11) 0.06m - 1:00(16:28/m) 165/176bpm 10cal 3.65/9.1mph 12) 0.25m - 1:38(6:30/m) 163/175bpm 16cal 9.23/9.41mph 13) 0.07m - 1:00(14:29/m) 165/175bpm 10cal 4.14/9.1mph 14) 0.25m - 1:39(6:35/m) 162/174bpm 16cal 9.1/9.5mph 15) 0.07m - 1:00(14:54/m) 165/175bpm 10cal 4.03/9.18mph 16) 0.25m - 1:40(6:40/m) 162/176bpm 16cal 8.99/9.56mph 17) 0.06m - 1:00(15:49/m) 167/177bpm 10cal 3.79/8.89mph 18) 0.25m - 1:39(6:38/m) 164/177bpm 16cal 9.05/9.5mph 19) 0.06m - 1:00(16:02/m) 167/178bpm 10cal 3.74/8.81mph 20) 0.25m - 1:39(6:37/m) 166/179bpm 17cal 9.08/9.33mph 21) 0.04m - 1:00(24:42/m) 169/180bpm 10cal 2.43/9.14mph 22) 0.31m - 8:41(28:00/m) 114/154bpm 30cal 2.14/6.93mph 23) 0.01m - 9(25:37/m) 149/150bpm 1cal 2.34/6.53mph Add a comment	-	14mi, 2:06:24 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 147/162bpm 82cal 6.9/7.08mph 2) 1m - 8:52(8:52/m) 162/166bpm 92cal 6.77/6.89mph 3) 1m - 9:00(9:00/m) 164/169bpm 94cal 6.67/7.24mph 4) 1m - 9:19(9:19/m) 165/168bpm 98cal 6.44/6.85mph 5) 1m - 9:14(9:14/m) 164/167bpm 96cal 6.5/6.72mph 6) 1m - 9:09(9:09/m) 165/168bpm 96cal 6.56/6.76mph 7) 1m - 9:06(9:06/m) 164/169bpm 92cal 6.6/7.26mph 8) 1m - 8:48(8:48/m) 168/170bpm 94cal 6.82/7.24mph 9) 1m - 8:51(8:51/m) 168/171bpm 94cal 6.77/6.97mph 10) 1m - 8:53(8:53/m) 168/171bpm 94cal 6.75/7.74mph 11) 1m - 8:56(8:56/m) 170/172bpm 96cal 6.71/7.66mph 12) 1m - 9:04(9:04/m) 170/173bpm 98cal 6.62/7.2mph 13) 1m - 9:09(9:09/m) 171/173bpm 100cal 6.56/6.64mph 14) 1m - 9:18(9:18/m) 173/175bpm 103cal 6.46/6.76mph 15) 0.01m - 5(5:33/m) 173/173bpm 10.82/9.08mph Add a comment	-	5mi, 45:09 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 156/167bpm 93cal 6.42/7.58mph 2) 1m - 8:58(8:58/m) 158/170bpm 92cal 6.7/7.35mph 3) 1m - 9:16(9:16/m) 167/178bpm 100cal 6.48/6.91mph 4) 1m - 8:44(8:44/m) 166/169bpm 94cal 6.87/7.16mph 5) 1m - 8:47(8:47/m) 163/175bpm 91cal 6.83/7.68mph 6) 0.01m - 3(8:43/m) 156/156bpm 6.89/7.62mph Add a comment	-
Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
4.4mi, 38:46 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 147/157bpm 88cal 6.48/7.78mph 2) 1m - 8:47(8:47/m) 154/164bpm 87cal 6.83/7.22mph 3) 1m - 8:47(8:47/m) 160/167bpm 90cal 6.84/8.1mph 4) 1m - 8:27(8:27/m) 165/170bpm 90cal 7.1/7.43mph 5) 0.43m - 3:30(8:11/m) 160/171bpm 35cal 7.34/8.06mph Add a comment	0.3mi, 2:10 Running - General Split Summary === 1) 0.27m - 2:10(8:05/m) 124/135bpm 16cal 7.42/7.81mph Add a comment 2mi, 12:28 Running - General Split Summary === 1) 1m - 6:12(6:12/m) 136/156bpm 54cal 9.68/10.98mph 2) 1m - 6:01(6:01/m) 129/150bpm 42cal 9.97/11.15mph 3) 0.04m - 15(6:01/m) 117/120bpm 1cal 9.98/10.56mph Add a comment 0.3mi, 2:07 Running - General Split Summary === 1) 0.27m - 2:07(8:00/m) 134/150bpm 18cal 7.5/7.72mph Add a comment	-	18mi, 2:45:46 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 152/164bpm 89cal 6.68/7.6mph 2) 1m - 9:04(9:04/m) 158/164bpm 93cal 6.62/7.53mph 3) 1m - 8:49(8:49/m) 156/167bpm 89cal 6.8/7.74mph 4) 1m - 9:11(9:11/m) 158/168bpm 92cal 6.54/7.16mph 5) 1m - 9:06(9:06/m) 158/166bpm 93cal 6.6/7.2mph 6) 1m - 8:59(8:59/m) 160/169bpm 92cal 6.68/7.18mph 7) 1m - 9:09(9:09/m) 158/170bpm 89cal 6.56/7.28mph 8) 1m - 9:12(9:12/m) 162/168bpm 95cal 6.52/7.31mph 9) 1m - 9:15(9:15/m) 163/169bpm 96cal 6.49/6.97mph 10) 1m - 9:15(9:15/m) 161/169bpm 90cal 6.49/6.93mph 11) 1m - 9:01(9:01/m) 160/167bpm 88cal 6.65/8.06mph 12) 1m - 8:57(8:57/m) 161/169bpm 86cal 6.71/7.47mph 13) 1m - 9:31(9:31/m) 159/169bpm 87cal 6.3/7.2mph 14) 1m - 9:19(9:19/m) 161/169bpm 90cal 6.44/7.33mph 15) 1m - 9:24(9:24/m) 161/170bpm 89cal 6.38/7.31mph 16) 1m - 9:37(9:37/m) 163/169bpm 95cal 6.24/7.28mph 17) 1m - 9:22(9:22/m) 164/168bpm 94cal 6.41/6.78mph 18) 1m - 9:32(9:32/m) 166/172bpm 96cal 6.3/7.14mph 19) 0.01m - 5(12:09/m) 160/160bpm 4.94/6.97mph Add a comment	-	5mi, 43:23 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 148/165bpm 87cal 6.67/7.76mph 2) 1m - 8:40(8:40/m) 162/166bpm 92cal 6.92/7.64mph 3) 1m - 8:34(8:34/m) 163/171bpm 91cal 7.01/7.93mph 4) 1m - 8:52(8:52/m) 166/173bpm 97cal 6.77/7.51mph 5) 1m - 8:15(8:15/m) 165/175bpm 88cal 7.27/8.39mph 6) 0.01m - 2(5:44/m) 160/160bpm 10.48/7.47mph Add a comment	-

2016	Distance	Date	Result	WAVA
Valencia Marathon	26.2mi	20 Nov	4:00:24	63.61%
New Forest Half Marathon	13.1mi	11 Sep		0.00%
Hadleigh Castle 10km	10km	13 Aug		0.00%
The Hatfield Forest 10k hoohaah	10km	19 Jun		0.00%
Great Baddow 10	10mi	15 May	1:23:29	63.86%
Witham may day 5 (Essex champs)	5mi	2 May	37:49	68.74%
Shakespeare Marathon	26.2mi	24 Apr	3:57:08	63.70%
Orion 15	15mi	2 Apr	2:48:00	48.15%
Brentwood Half Marathon	13.1mi	20 Mar	1:44:14	67.78%
Benfleet 15	15mi	17 Jan	2:22:49	56.64%