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Running Sam F45

About

Race Times

All Races

Mileage

Training

Halstead RRC

Races
7
Miles
5383
Miles
40
Miles
568
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
2020	64	0	0	0	0	0	0	0	0	0	0	0	64
2020	37	0	0	0	0	0	0	0	0	0	0	0	37
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	124	93	1271
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 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
5mi, 39:04 Running - General Split Summary === 1) 1m - 7:35(7:35/m) 130/147bpm 65cal 7.92/9.04mph 2) 1m - 7:40(7:40/m) 147/172bpm 78cal 7.83/8.16mph 3) 1m - 7:51(7:51/m) 171/178bpm 93cal 7.64/7.91mph 4) 1m - 7:57(7:57/m) 171/174bpm 94cal 7.54/7.81mph 5) 1m - 7:46(7:46/m) 173/177bpm 93cal 7.73/8.35mph 6) 0.03m - 15(8:12/m) 176/177bpm 3cal 7.31/8.12mph Add a comment	-	3.2mi, 33:34 Running - General Split Summary === 1) 1m - 10:51(10:51/m) 134/147bpm 94cal 5.53/6.53mph 2) 1m - 10:16(10:16/m) 140/147bpm 92cal 5.85/6.95mph 3) 1m - 10:56(10:56/m) 141/149bpm 98cal 5.49/6.3mph 4) 0.15m - 1:31(10:18/m) 138/144bpm 12cal 5.83/6.55mph Add a comment 2.9mi, 23:51 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 150/164bpm 85cal 7.18/9mph 2) 1m - 7:59(7:59/m) 169/175bpm 92cal 7.51/8.79mph 3) 0.9m - 7:31(8:20/m) 173/178bpm 90cal 7.2/8.06mph Add a comment	5mi, 44:40 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 140/155bpm 87cal 6.47/7.62mph 2) 1m - 8:48(8:48/m) 147/161bpm 86cal 6.82/7.33mph 3) 1m - 9:20(9:20/m) 152/161bpm 95cal 6.43/7.2mph 4) 1m - 8:37(8:37/m) 153/159bpm 88cal 6.96/7.43mph 5) 1m - 8:35(8:35/m) 157/170bpm 86cal 6.99/7.47mph 6) 0.01m - 3(5:50/m) 147/148bpm 10.29/7.33mph Add a comment	-	5.5mi, 47:44 Running - General Split Summary === 1) 1m - 9:03(9:03/m) 145/157bpm 90cal 6.62/7.74mph 2) 1m - 8:20(8:20/m) 148/157bpm 84cal 7.2/8.1mph 3) 1m - 9:07(9:07/m) 157/169bpm 96cal 6.58/7.03mph 4) 1m - 8:30(8:30/m) 159/164bpm 92cal 7.06/8.31mph 5) 1m - 8:38(8:38/m) 158/169bpm 92cal 6.95/8.06mph 6) 0.49m - 4:07(8:19/m) 154/167bpm 39cal 7.21/8.64mph Add a comment	-
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
-	-	3mi, 26:58 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 147/160bpm 92cal 6.55/8.06mph 2) 1m - 8:36(8:36/m) 163/172bpm 95cal 6.98/7.66mph 3) 1m - 9:13(9:13/m) 166/175bpm 104cal 6.51/9.08mph Add a comment	10.4mi, 1:36:22 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 133/144bpm 81cal 6.61/7.51mph 2) 1m - 8:38(8:38/m) 143/149bpm 84cal 6.95/7.47mph 3) 1m - 8:47(8:47/m) 142/154bpm 81cal 6.83/7.93mph 4) 1m - 8:52(8:52/m) 145/150bpm 85cal 6.76/7.95mph 5) 1m - 9:29(9:29/m) 149/159bpm 92cal 6.32/7.01mph 6) 1m - 9:21(9:21/m) 151/159bpm 92cal 6.42/7.64mph 7) 1m - 9:41(9:41/m) 147/159bpm 87cal 6.2/7.33mph 8) 1m - 9:48(9:48/m) 153/159bpm 97cal 6.12/7.12mph 9) 1m - 9:51(9:51/m) 147/158bpm 82cal 6.09/7.28mph 10) 1m - 9:25(9:25/m) 152/159bpm 88cal 6.37/7.33mph 11) 0.38m - 3:25(9:02/m) 150/156bpm 29cal 6.64/6.85mph Add a comment	2.5mi, 30:07 Running - General Split Summary === 1) 1m - 11:22(11:22/m) 145/171bpm 106cal 5.28/6.35mph 2) 1m - 12:25(12:25/m) 172/187bpm 147cal 4.83/5.34mph 3) 0.52m - 6:19(12:09/m) 179/182bpm 80cal 4.94/5.24mph Add a comment	4.4mi, 37:42 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 147/156bpm 89cal 6.75/7.83mph 2) 1m - 8:31(8:31/m) 158/167bpm 90cal 7.05/7.76mph 3) 1m - 8:35(8:35/m) 160/169bpm 91cal 6.99/7.58mph 4) 1m - 8:24(8:24/m) 166/175bpm 94cal 7.15/7.89mph 5) 0.42m - 3:19(7:51/m) 162/169bpm 35cal 7.64/8.14mph Add a comment	-
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
5.4mi, 55:26 Running - General Split Summary === 1) 1m - 10:44(10:44/m) 133/142bpm 94cal 5.59/6.3mph 2) 1m - 10:10(10:10/m) 138/145bpm 91cal 5.91/6.72mph 3) 1m - 10:11(10:11/m) 140/152bpm 91cal 5.89/6.43mph 4) 1m - 10:01(10:01/m) 146/167bpm 94cal 5.99/8.12mph 5) 1m - 10:31(10:31/m) 147/164bpm 95cal 5.7/9.91mph 6) 0.4m - 3:50(9:40/m) 147/153bpm 35cal 6.2/6.55mph Add a comment	0.3mi, 2:38 Running - General Split Summary === 1) 0.28m - 2:38(9:32/m) 133/141bpm 23cal 6.29/6.95mph Add a comment 2.5mi, 15:36 Running - General Split Summary === 1) 1m - 6:17(6:17/m) 126/140bpm 50cal 9.54/11.81mph 2) 1m - 6:19(6:19/m) 122/141bpm 43cal 9.49/10.33mph 3) 0.48m - 2:59(6:13/m) 129/137bpm 22cal 9.65/10.29mph Add a comment	-	5.1mi, 46:51 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 138/149bpm 87cal 6.43/7.72mph 2) 1m - 9:21(9:21/m) 142/153bpm 89cal 6.41/7.95mph 3) 1m - 8:57(8:57/m) 144/158bpm 84cal 6.7/8.16mph 4) 1m - 9:10(9:10/m) 155/160bpm 94cal 6.55/7.47mph 5) 1m - 9:00(9:00/m) 150/156bpm 89cal 6.67/7.53mph 6) 0.12m - 1:02(8:51/m) 152/155bpm 10cal 6.78/6.89mph Add a comment	10.1mi, 1:33:55 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 139/150bpm 86cal 6.53/7.85mph 2) 1m - 8:59(8:59/m) 145/154bpm 89cal 6.68/7.45mph 3) 1m - 8:51(8:51/m) 146/154bpm 85cal 6.78/8.08mph 4) 1m - 9:14(9:14/m) 148/157bpm 90cal 6.5/7.72mph 5) 1m - 9:12(9:12/m) 149/157bpm 88cal 6.52/7.35mph 6) 1m - 9:27(9:27/m) 148/157bpm 88cal 6.35/6.87mph 7) 1m - 9:47(9:47/m) 150/164bpm 91cal 6.14/7.18mph 8) 1m - 9:40(9:40/m) 154/164bpm 96cal 6.21/6.74mph 9) 1m - 9:31(9:31/m) 151/160bpm 84cal 6.3/6.93mph 10) 1m - 9:38(9:38/m) 158/164bpm 97cal 6.23/7.01mph 11) 0.05m - 26(9:21/m) 153/154bpm 3cal 6.41/6.72mph Add a comment	-	-
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
-	-	-	5.6mi, 29:13 Running - General Split Summary === 1) 1.78m - 9:17(5:14/m) 83/96bpm 28cal 11.48/27.77mph 2) 1.53m - 8:19(5:27/m) 96/110bpm 32cal 11.02/24.38mph 3) 2.32m - 11:37(5:01/m) 89/106bpm 35cal 11.96/26.4mph Add a comment 14.3mi, 1:12:44 Running - General Split Summary === 1) 0.84m - 6:11(7:23/m) 104/118bpm 37cal 8.14/27.35mph 2) 2.23m - 9:47(4:24/m) 95/106bpm 34cal 13.66/31.08mph 3) 0.58m - 2:52(4:58/m) 90/100bpm 8cal 12.1/26.91mph 4) 2.64m - 11:57(4:31/m) 98/112bpm 45cal 13.26/28.73mph 5) 2.01m - 10:28(5:12/m) 95/102bpm 37cal 11.54/26.96mph 6) 1.22m - 5:57(4:52/m) 80/91bpm 14cal 12.31/26.31mph 7) 1.7m - 10:12(6:00/m) 72/91bpm 21cal 10.01/47.05mph Add a comment	19.6mi, 1:50:24 Cycling - General Split Summary === 1) 1.76m - 8:01(4:33/m) 93/118bpm 42cal 13.2/25.59mph 2) 1.22m - 5:28(4:28/m) 84/99bpm 15cal 13.41/26.41mph 3) 3.91m - 22:28(5:44/m) 81/101bpm 56cal 10.45/27.64mph 4) 0.97m - 6:24(6:35/m) 88/98bpm 22cal 9.11/23.45mph 5) 0.59m - 3:44(6:18/m) 93/102bpm 13cal 9.53/19.76mph 6) 0.63m - 4:46(7:35/m) 82/98bpm 12cal 7.91/21.87mph 7) 0.94m - 7:00(7:28/m) 85/97bpm 20cal 8.03/24.94mph 8) 1.94m - 14:35(7:30/m) 88/104bpm 46cal 8/18.85mph 9) 1.74m - 8:30(4:54/m) 82/96bpm 25cal 12.27/28.06mph 10) 1.5m - 6:44(4:30/m) 82/93bpm 21cal 13.33/26.05mph 11) 1.47m - 7:32(5:07/m) 95/104bpm 33cal 11.73/26.17mph 12) 2.91m - 15:12(5:14/m) 90/111bpm 47cal 11.47/26mph Add a comment	17.8mi, 1:26:08 Cycling - General Split Summary === 1) 2m - 7:54(3:57/m) 114/130bpm 61cal 15.19/28.69mph 2) 0.97m - 3:16(3:21/m) 99/115bpm 13cal 17.87/28.28mph 3) 1.12m - 5:25(4:49/m) 100/115bpm 21cal 12.45/30.06mph 4) 2.97m - 18:58(6:23/m) 95/117bpm 65cal 9.41/34.05mph 5) 0.73m - 4:27(6:06/m) 97/110bpm 18cal 9.84/19.53mph 6) 5.26m - 25:34(4:52/m) 92/109bpm 84cal 12.33/24.97mph 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%