zp - User Profile - Fetcheveryone.com

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Recent Blogs
One last kick in the bollocks from 2022	Dec 2022
Rigby Round: Prep #1	Dec 2022
[Untitled]	Nov 2022
Ramsay Round	Jul 2021

My parkrun
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Recent Training
26th Jul	General	4.7mi	51:58
25th Jul	General	3.8mi	45:04
25th Jul	General	7.5mi	1:26:48
24th Jul	General	4.9mi	56:23
24th Jul	Core	0mi	15:56

Planned Races
Ochil 2000s	24th Aug

12 Month Benchmarks	Run
Mile	6:26
5k	20:26
5mi	33:56
10k	42:17
10mi	1:17:44
Half	1:45:59
20mi	3:21:02
Mara	4:31:23

Recent Pictures	Show more

2024 Targets	Set your targets
Run 3107

Recent Threads
The Munros - Complete Rounds, Ramsay Rounds, Day Trips

Buddies (1)

Followers (6)

Badges Collected	See available badges
+ 251 others

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	2014	2015	2018	2019	PB	WB
26.2mi	1				4:12:30 51.27	4:12:30 9:38/mi	51.27
55mi	1		9:10:00 56.67			9:10:00 10:00/mi	56.67
168km	1			28:35:00 42.96		28:35:00 16:26/mi	42.96
105mi	2	26:56:00 44.92	26:04:00 46.73			26:04:00 14:54/mi	46.73

Date	Planned Races			Distance
24 Aug	Ochil 2000s Confirmed			31km
2024		Result	WAVA	Distance
29 Jun	Arrochar Alps	4:31:50	28.41	25km
1 Apr	April Virtual Mile		0.00	1mi
2023		Result	WAVA	Distance
17 Sep	Salomon Ben Nevis Ultra		0.00	52km
26 Aug	Ochil 2000s		0.00	32.7km
24 Jun	Arrochar Alps	4:50:00	26.40	25km
2022		Result	WAVA	Distance
9 Oct	Pentland Skyline Hill Run		0.00	16mi
27 Aug	Ochil 2000s		0.00	31km
22 Jun	Cort-ma Law	1:04:14	45.11	10km
2021		Result	WAVA	Distance
11 Jul	Ramsay Round	23:40:20	24.86	58mi
2019		Result	WAVA	Distance
31 Dec	Trossachs Trail Marathon PB	4:12:30	51.27	26.2mi
20 Sep	Salomon Ben Nevis Ultra	10:20:22	27.00	52km
13 Jul	Lakes Sky Ultra	10:35:17	31.58	60km
29 Jun	Arrochar Alps	4:28:00	27.62	25km
2018		Result	WAVA	Distance
13 Sep	Salomon Mamores VK	1:04:48	21.35	5km
30 Jun	Arrochar Alps	4:36:15	26.57	25km
6 Apr	100 Miles Of Istria PB	28:35:00	42.96	168km
2017		Result	WAVA	Distance
1 Jul	Arrochar Alps	5:17:08	22.96	25km
3 Jun	Trotternish Ridge Race	4:18:09	29.18	26km
2016		Result	WAVA	Distance
24 Sep	3x3000 80k Ultra Trail	12:17:34	37.50	80km
2015		Result	WAVA	Distance
24 Jul	Lakeland 100 PB	26:04:00	46.73	105mi
21 Mar	Hardmoors 55 PB	9:10:00	56.67	55mi
2014		Result	WAVA	Distance
25 Jul	Lakeland 100 SB	26:56:00	44.92	105mi

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	2	0	0	0	0	0	0	0	0	0	0	0	2
2024	279	241	277	180	305	200	135	0	0	0	0	0	1619
2023	88	52	38	0	0	0	0	0	21	9	0	0	207
2023	197	136	168	122	195	158	142	126	187	193	131	190	1945
2022	112	117	99	88	85	78	99	56	28	34	52	60	909
2022	35	42	59	82	96	124	179	191	257	267	203	171	1706
2021	0	0	15	0	18	9	0	0	103	117	75	59	397
2021	334	276	274	238	259	237	165	21	0	0	4	27	1835
2020	85	41	0	0	0	0	0	0	0	0	0	0	126
2020	114	104	54	113	180	215	177	251	160	246	225	193	2032
2019	0	0	0	0	0	0	0	3	0	0	0	49	51
2019	225	192	243	259	283	171	232	241	211	181	175	193	2607
2018	0	0	0	0	0	0	8	0	0	0	0	0	8
2018	215	129	129	199	210	148	146	121	144	129	268	80	1918
2017	87	109	103	147	142	118	103	171	112	98	151	130	1471
2016	303	229	221	218	80	126	182	125	279	167	107	96	2133
2015	319	194	355	216	173	210	228	163	247	136	148	121	2509
2014	301	312	285	365	199	296	224	348	232	293	232	256	3343
2013	0	0	0	0	0	0	0	0	216	221	181	119	737
2012	107	102	90	142	72	38	0	0	0	0	0	0	550
2011	0	0	0	0	0	0	0	0	10	49	97	158	314
2010	0	0	0	0	34	68	25	18	0	0	0	0	145

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	Sat 6th Jul Jul 6
-	3.3mi, 37:50 Run - Recovery Run 1) 1km - 7:29(7:29/km) 196/W 8.02/10.98kmph 2) 1km - 8:06(8:06/km) 233/W 7.41/9.86kmph 3) 1km - 7:16(7:16/km) 211/W 8.25/10.53kmph 4) 1km - 6:05(6:05/km) 180/W 9.87/11.43kmph 5) 1km - 6:25(6:25/km) 203/W 9.36/10.47kmph 6) 0.35km - 2:30(7:11/km) 229/W 8.35/9.05kmph Add a comment	-	-	-	-	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	4.4mi, 37:16 Run - General 1) 1km - 6:19(6:19/km) 125/141bpm [790b/km] 273/W 9.5/12.08kmph 2) 1km - 5:53(5:53/km) 139/145bpm [818b/km] 285/W 10.19/11.25kmph 3) 1km - 5:01(5:01/km) 139/149bpm [696b/km] 286/W 11.98/13.38kmph 4) 1km - 5:02(5:02/km) 139/148bpm [700b/km] 295/W 11.92/13.33kmph 5) 1km - 4:31(4:31/km) 134/141bpm [606b/km] 257/W 13.28/14.58kmph 6) 1km - 4:35(4:35/km) 130/141bpm [595b/km] 248/W 13.1/14.34kmph 7) 1km - 5:16(5:16/km) 132/145bpm [694b/km] 278/W 11.41/13.23kmph 8) 0.1km - 40(6:36/km) 141/145bpm [931b/km] 235/W 9.08/10.71kmph Add a comment	-	6.7mi, 1:07:27 Run - General 1) 1km - 7:00(7:00/km) 112/122bpm [783b/km] 236/W 8.58/10.53kmph 2) 1km - 5:57(5:57/km) 116/122bpm [691b/km] 237/W 10.08/10.56kmph 3) 1km - 6:12(6:12/km) 118/129bpm [731b/km] 224/W 9.68/11.88kmph 4) 1km - 6:18(6:18/km) 120/127bpm [756b/km] 241/W 9.53/11.47kmph 5) 1km - 5:34(5:34/km) 119/127bpm [663b/km] 229/W 10.77/12.2kmph 6) 1km - 5:33(5:33/km) 116/125bpm [643b/km] 219/W 10.83/11.84kmph 7) 1km - 6:18(6:18/km) 123/130bpm [774b/km] 240/W 9.53/11.04kmph 8) 1km - 7:29(7:29/km) 128/136bpm [957b/km] 231/W 8.02/10.4kmph 9) 1km - 6:41(6:41/km) 124/136bpm [829b/km] 224/W 8.97/10.65kmph 10) 1km - 5:48(5:48/km) 119/130bpm [690b/km] 208/W 10.35/13.04kmph 11) 0.72km - 4:39(6:27/km) 121/127bpm [780b/km] 243/W 9.31/15.25kmph Add a comment	8mi, 59:46 Run - General 1) 1.32km - 6:49(5:10/km) 136/154bpm [702b/km] 89cal 286/W 11.63/13.43kmph 2) 11.57km - 52:57(4:35/km) 156/171bpm [714b/km] 869cal 304/W 13.11/16.36kmph Add a comment	5mi, 50:09 Run - General 1) 1km - 6:09(6:09/km) 114/127bpm [701b/km] 228/W 9.76/12.86kmph 2) 1km - 7:34(7:34/km) 121/132bpm [916b/km] 248/W 7.93/10.71kmph 3) 1km - 6:59(6:59/km) 123/127bpm [860b/km] 232/W 8.59/9.7kmph 4) 1km - 6:09(6:09/km) 129/133bpm [793b/km] 232/W 9.76/10.91kmph 5) 1km - 6:08(6:08/km) 131/138bpm [804b/km] 239/W 9.77/10.84kmph 6) 1km - 5:24(5:24/km) 125/132bpm [675b/km] 222/W 11.11/11.76kmph 7) 1km - 5:17(5:17/km) 121/129bpm [639b/km] 216/W 11.37/16.51kmph 8) 1km - 6:07(6:07/km) 126/133bpm [770b/km] 239/W 9.81/11.36kmph 9) 0.05km - 22(7:50/km) 130/133bpm [1019b/km] 179/W 7.65/9.02kmph Add a comment	4.5mi, 1:16:11 Run - General 1) 1km - 7:11(7:11/km) 102/119bpm [733b/km] 199/W 8.34/11.18kmph 2) 1km - 7:57(7:57/km) 117/125bpm [930b/km] 235/W 7.55/10.08kmph 3) 1km - 6:45(6:45/km) 115/123bpm [777b/km] 229/W 8.88/10.14kmph 4) 1km - 17:05(17:05/km) 91/130bpm [1554b/km] 88/W 3.51/10.23kmph 5) 1km - 15:44(15:44/km) 80/113bpm [1259b/km] 81/W 3.81/11.73kmph 6) 1km - 6:01(6:01/km) 102/111bpm [613b/km] 189/W 9.98/11.88kmph 7) 1km - 12:24(12:24/km) 79/111bpm [980b/km] 113/W 4.84/11.61kmph 8) 0.3km - 3:04(10:22/km) 88/103bpm [913b/km] 156/W 5.79/6.53kmph Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
9.4mi, 1:39:16 Run - General 1) 1km - 6:11(6:11/km) 125/135bpm [772b/km] 265/W 9.72/12.54kmph 2) 1km - 5:05(5:05/km) 130/136bpm [662b/km] 279/W 11.79/16.07kmph 3) 1km - 9:16(9:16/km) 138/149bpm [1278b/km] 270/W 6.48/10.98kmph 4) 1km - 7:46(7:46/km) 147/152bpm [1140b/km] 232/W 7.73/12.72kmph 5) 1km - 13:19(13:19/km) 152/166bpm [2024b/km] 250/W 4.51/17.23kmph 6) 1km - 6:00(6:00/km) 148/178bpm [887b/km] 183/W 10.01/13.28kmph 7) 1km - 5:22(5:22/km) 129/138bpm [693b/km] 236/W 11.17/12.12kmph 8) 1km - 5:54(5:54/km) 138/147bpm [813b/km] 256/W 10.18/15.06kmph 9) 1km - 5:47(5:47/km) 154/164bpm [891b/km] 319/W 10.37/16.74kmph 10) 1km - 6:08(6:08/km) 160/164bpm [981b/km] 300/W 9.79/14.75kmph 11) 1km - 6:35(6:35/km) 142/152bpm [934b/km] 262/W 9.12/14.17kmph 12) 1km - 5:34(5:34/km) 139/150bpm [774b/km] 250/W 10.77/12.08kmph 13) 1km - 5:05(5:05/km) 128/141bpm [652b/km] 237/W 11.78/12.81kmph 14) 1km - 5:03(5:03/km) 124/137bpm [627b/km] 227/W 11.86/12.95kmph 15) 1km - 5:56(5:56/km) 127/138bpm [754b/km] 249/W 10.11/11.61kmph 16) 0.04km - 16(6:16/km) 131/134bpm [821b/km] 173/W 9.58/9.4kmph Add a comment	4.9mi, 54:00 Run - General 1) 1km - 7:16(7:16/km) 106/118bpm [771b/km] 193/W 8.25/13.85kmph 2) 1km - 8:10(8:10/km) 114/122bpm [930b/km] 227/W 7.35/9.53kmph 3) 1km - 7:22(7:22/km) 114/123bpm [840b/km] 224/W 8.14/10.98kmph 4) 1km - 6:29(6:29/km) 116/122bpm [752b/km] 220/W 9.26/11.47kmph 5) 1km - 6:52(6:52/km) 114/121bpm [783b/km] 202/W 8.73/11.21kmph 6) 1km - 6:15(6:15/km) 112/123bpm [700b/km] 196/W 9.59/10.84kmph 7) 1km - 5:54(5:54/km) 108/113bpm [638b/km] 191/W 10.16/11.65kmph 8) 0.86km - 5:42(6:39/km) 112/120bpm [745b/km] 223/W 9.02/10.26kmph Add a comment	0mi, 33:16 Cross - Strength 3x12 leg calf raises @ 12kg 3x8 arabesque @ 12kg 3x8 single leg squat @ 12kg 2x12 reverse lunges Add a comment 7.5mi, 1:31:17 Run - General 1) 1km - 6:06(6:06/km) 127/139bpm [774b/km] 270/W 9.84/11.36kmph 2) 1km - 5:15(5:15/km) 131/138bpm [687b/km] 271/W 11.44/12.33kmph 3) 1km - 5:27(5:27/km) 130/148bpm [709b/km] 261/W 11/13.74kmph 4) 1km - 5:26(5:26/km) 134/143bpm [729b/km] 279/W 11.03/13.14kmph 5) 1km - 6:01(6:01/km) 137/149bpm [824b/km] 290/W 9.97/13.43kmph 6) 1km - 16:14(16:14/km) 140/167bpm [2273b/km] 250/W 3.7/11.76kmph 7) 1km - 16:26(16:26/km) 135/167bpm [2219b/km] 215/W 3.65/10.94kmph 8) 1km - 7:55(7:55/km) 137/164bpm [1085b/km] 232/W 7.57/12.81kmph 9) 1km - 5:38(5:38/km) 137/145bpm [771b/km] 266/W 10.66/12.04kmph 10) 1km - 5:35(5:35/km) 135/149bpm [754b/km] 273/W 10.75/13.14kmph 11) 1km - 5:33(5:33/km) 127/139bpm [706b/km] 245/W 10.8/12.12kmph 12) 1km - 5:10(5:10/km) 128/136bpm [661b/km] 252/W 11.62/13kmph 13) 0.1km - 31(5:07/km) 129/132bpm [659b/km] 266/W 11.74/12.81kmph Add a comment	4.9mi, 55:34 Run - General 1) 1km - 7:10(7:10/km) 108/116bpm [774b/km] 204/W 8.37/11.54kmph 2) 1km - 8:12(8:12/km) 115/122bpm [942b/km] 231/W 7.32/9.73kmph 3) 1km - 7:34(7:34/km) 115/120bpm [870b/km] 213/W 7.93/9.73kmph 4) 1km - 7:24(7:24/km) 115/124bpm [851b/km] 205/W 8.11/11.39kmph 5) 1km - 7:03(7:03/km) 113/122bpm [797b/km] 200/W 8.5/10.71kmph 6) 1km - 6:28(6:28/km) 111/123bpm [718b/km] 197/W 9.28/10.53kmph 7) 1km - 6:02(6:02/km) 107/116bpm [645b/km] 187/W 9.95/11.08kmph 8) 0.84km - 5:41(6:46/km) 111/120bpm [752b/km] 223/W 8.86/10.47kmph Add a comment	0mi, 57:07 Cross - Strength 3x20 calf raises 3x12 arabesque 3x12 single leg squat 3x12 reverse lunges 3x12 single leg step up 3x1 min wobble board balance Add a comment 3.9mi, 45:36 Run - General 1) 1km - 7:56(7:56/km) 111/122bpm [881b/km] 180/W 7.56/10.59kmph 2) 1km - 8:36(8:36/km) 118/127bpm [1015b/km] 223/W 6.98/9.55kmph 3) 1km - 7:46(7:46/km) 119/132bpm [923b/km] 204/W 7.73/10.08kmph 4) 1km - 7:30(7:30/km) 120/132bpm [901b/km] 189/W 7.99/11.61kmph 5) 1km - 5:55(5:55/km) 111/126bpm [657b/km] 188/W 10.14/11.15kmph 6) 1km - 6:30(6:30/km) 115/122bpm [747b/km] 221/W 9.24/10.62kmph 7) 0.19km - 1:24(7:14/km) 119/124bpm [860b/km] 208/W 8.3/8.69kmph Add a comment 7.6mi, 1:32:08 Run - General 1) 1km - 6:12(6:12/km) 127/136bpm [788b/km] 270/W 9.67/10.98kmph 2) 1km - 5:14(5:14/km) 132/139bpm [690b/km] 276/W 11.48/12.41kmph 3) 1km - 5:24(5:24/km) 133/142bpm [718b/km] 260/W 11.11/14.01kmph 4) 1km - 5:13(5:13/km) 139/149bpm [726b/km] 287/W 11.49/13.38kmph 5) 1km - 6:18(6:18/km) 139/155bpm [876b/km] 286/W 9.52/13.74kmph 6) 1km - 17:34(17:34/km) 142/164bpm [2494b/km] 236/W 3.42/8.47kmph 7) 1km - 17:37(17:37/km) 142/170bpm [2501b/km] 215/W 3.41/9.5kmph 8) 1km - 5:42(5:42/km) 137/163bpm [781b/km] 206/W 10.53/14.94kmph 9) 1km - 5:28(5:28/km) 142/151bpm [776b/km] 265/W 10.98/12.81kmph 10) 1km - 5:39(5:39/km) 141/149bpm [796b/km] 279/W 10.62/13.53kmph 11) 1km - 5:23(5:23/km) 133/142bpm [716b/km] 251/W 11.15/14.17kmph 12) 1km - 5:04(5:04/km) 132/142bpm [668b/km] 248/W 11.85/12.63kmph 13) 0.25km - 1:20(5:19/km) 122/129bpm [649b/km] 218/W 11.28/12.08kmph Add a comment	4.9mi, 55:28 Run - General 1) 1km - 8:01(8:01/km) 100/113bpm [802b/km] 177/W 7.48/10.29kmph 2) 1km - 8:42(8:42/km) 112/122bpm [974b/km] 213/W 6.9/9.21kmph 3) 1km - 7:31(7:31/km) 110/120bpm [826b/km] 205/W 7.98/9.23kmph 4) 1km - 6:56(6:56/km) 112/120bpm [776b/km] 211/W 8.67/9.6kmph 5) 1km - 6:42(6:42/km) 111/120bpm [745b/km] 204/W 8.95/10.44kmph 6) 1km - 6:00(6:00/km) 108/119bpm [647b/km] 210/W 10.01/11.11kmph 7) 1km - 5:40(5:40/km) 106/112bpm [601b/km] 199/W 10.59/11.29kmph 8) 0.92km - 5:57(6:29/km) 111/121bpm [720b/km] 226/W 9.25/10.31kmph Add a comment	3.7mi, 44:14 Run - General 1) 1km - 7:38(7:38/km) 112/121bpm [856b/km] 195/W 7.85/11.65kmph 2) 1km - 8:45(8:45/km) 117/130bpm [1024b/km] 215/W 6.85/9.55kmph 3) 1km - 8:27(8:27/km) 115/130bpm [972b/km] 200/W 7.1/10.94kmph 4) 1km - 7:08(7:08/km) 110/123bpm [785b/km] 179/W 8.41/11.15kmph 5) 1km - 6:08(6:08/km) 113/120bpm [692b/km] 178/W 9.79/10.88kmph 6) 0.95km - 6:07(6:27/km) 117/122bpm [755b/km] 227/W 9.3/10.62kmph Add a comment 9.6mi, 1:15:46 Run - General 1) 1km - 5:23(5:23/km) 127/139bpm [685b/km] 258/W 11.13/12.77kmph 2) 1km - 5:49(5:49/km) 144/154bpm [839b/km] 303/W 10.3/13.14kmph 3) 1km - 5:22(5:22/km) 145/156bpm [779b/km] 296/W 11.17/12.9kmph 4) 1km - 5:03(5:03/km) 144/147bpm [727b/km] 283/W 11.88/13.85kmph 5) 1km - 4:38(4:38/km) 154/163bpm [714b/km] 255/W 12.94/17.56kmph 6) 1km - 4:37(4:37/km) 162/166bpm [748b/km] 275/W 12.99/14.01kmph 7) 1km - 4:31(4:31/km) 162/165bpm [731b/km] 282/W 13.31/14.06kmph 8) 1km - 4:39(4:39/km) 156/160bpm [725b/km] 301/W 12.91/14.52kmph 9) 1km - 4:38(4:38/km) 154/164bpm [712b/km] 303/W 12.97/14.12kmph 10) 1km - 5:35(5:35/km) 146/166bpm [816b/km] 257/W 10.74/13.9kmph 11) 1km - 4:31(4:31/km) 154/157bpm [695b/km] 309/W 13.29/14.88kmph 12) 1km - 4:49(4:49/km) 158/162bpm [761b/km] 301/W 12.46/13.14kmph 13) 1km - 5:06(5:06/km) 160/165bpm [816b/km] 289/W 11.76/13.9kmph 14) 1km - 4:34(4:34/km) 159/162bpm [725b/km] 278/W 13.15/14.28kmph 15) 1km - 4:31(4:31/km) 162/164bpm [733b/km] 312/W 13.27/14.06kmph 16) 0.38km - 2:00(5:19/km) 165/167bpm [878b/km] 291/W 11.27/13.9kmph Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
13.9mi, 2:09:30 Run - General 1) 1km - 7:05(7:05/km) 106/122bpm [751b/km] 185/W 8.46/11.25kmph 2) 1km - 7:22(7:22/km) 122/132bpm [898b/km] 257/W 8.15/11.01kmph 3) 1km - 6:07(6:07/km) 123/132bpm [753b/km] 250/W 9.8/11.57kmph 4) 1km - 5:30(5:30/km) 123/130bpm [676b/km] 269/W 10.91/12.46kmph 5) 1km - 5:45(5:45/km) 119/130bpm [685b/km] 222/W 10.42/13.23kmph 6) 1km - 5:55(5:55/km) 117/125bpm [693b/km] 251/W 10.13/12.95kmph 7) 1km - 6:04(6:04/km) 119/138bpm [722b/km] 245/W 9.9/11.76kmph 8) 1km - 5:39(5:39/km) 122/130bpm [689b/km] 281/W 10.62/12.37kmph 9) 1km - 7:03(7:03/km) 125/133bpm [881b/km] 249/W 8.51/10.47kmph 10) 1km - 6:48(6:48/km) 128/135bpm [871b/km] 268/W 8.82/10.49kmph 11) 1km - 5:24(5:24/km) 126/135bpm [680b/km] 261/W 11.12/12.5kmph 12) 1km - 5:28(5:28/km) 127/142bpm [694b/km] 277/W 10.99/12.72kmph 13) 1km - 4:58(4:58/km) 124/137bpm [617b/km] 258/W 12.07/14.46kmph 14) 1km - 4:23(4:23/km) 129/139bpm [565b/km] 279/W 13.7/15.06kmph 15) 1km - 4:58(4:58/km) 123/132bpm [610b/km] 244/W 12.1/14.7kmph 16) 1km - 5:13(5:13/km) 124/130bpm [647b/km] 262/W 11.49/13.38kmph 17) 1km - 6:17(6:17/km) 126/139bpm [792b/km] 242/W 9.54/14.28kmph 18) 1km - 5:24(5:24/km) 126/136bpm [680b/km] 259/W 11.11/13kmph 19) 1km - 6:28(6:28/km) 134/142bpm [866b/km] 256/W 9.29/11.36kmph 20) 1km - 5:18(5:18/km) 130/138bpm [689b/km] 255/W 11.33/12.9kmph 21) 1km - 4:53(4:53/km) 125/134bpm [611b/km] 236/W 12.27/13.79kmph 22) 1km - 5:33(5:33/km) 119/126bpm [660b/km] 223/W 10.83/12.63kmph 23) 0.31km - 1:54(6:11/km) 124/133bpm [766b/km] 266/W 9.71/11.54kmph Add a comment	-	0mi, 23:11 Cross - Strength Add a comment 7.6mi, 1:33:17 Run - General 1) 5.23km - 33:01(6:19/km) 133/161bpm [840b/km] 326cal 274/W 9.5/13.79kmph 2) 7.06km - 1:00:16(8:32/km) 138/170bpm [1177b/km] 633cal 234/W 7.03/12.86kmph Add a comment 4.9mi, 56:03 Run - General 1) 1km - 7:59(7:59/km) 97/110bpm [774b/km] 176/W 7.52/10.4kmph 2) 1km - 8:35(8:35/km) 111/119bpm [953b/km] 215/W 6.98/9.21kmph 3) 1km - 7:24(7:24/km) 111/122bpm [821b/km] 214/W 8.11/10.62kmph 4) 1km - 6:57(6:57/km) 111/124bpm [771b/km] 213/W 8.64/9.84kmph 5) 1km - 6:45(6:45/km) 111/120bpm [749b/km] 206/W 8.89/10.03kmph 6) 1km - 6:15(6:15/km) 108/119bpm [675b/km] 202/W 9.59/10.81kmph 7) 1km - 6:03(6:03/km) 104/116bpm [629b/km] 187/W 9.92/11.54kmph 8) 0.91km - 6:05(6:40/km) 111/122bpm [739b/km] 221/W 9.01/10.2kmph Add a comment	4.9mi, 56:23 Run - General 1) 1km - 7:53(7:53/km) 101/116bpm [797b/km] 176/W 7.61/10.91kmph 2) 1km - 8:49(8:49/km) 112/122bpm [988b/km] 213/W 6.8/9.18kmph 3) 1km - 7:39(7:39/km) 111/122bpm [848b/km] 205/W 7.85/9.28kmph 4) 1km - 6:48(6:48/km) 112/122bpm [761b/km] 215/W 8.83/10.29kmph 5) 1km - 6:56(6:56/km) 108/123bpm [748b/km] 207/W 8.67/10.23kmph 6) 1km - 6:10(6:10/km) 105/117bpm [648b/km] 195/W 9.73/10.75kmph 7) 1km - 6:14(6:14/km) 101/110bpm [629b/km] 176/W 9.63/12.81kmph 8) 0.83km - 5:55(7:08/km) 107/116bpm [763b/km] 213/W 8.41/9.6kmph Add a comment 0mi, 15:56 Cross - Core Add a comment	3.8mi, 45:04 Run - General 1) 1km - 6:56(6:56/km) 108/124bpm [749b/km] 192/W 8.65/11.08kmph 2) 1km - 8:38(8:38/km) 115/123bpm [992b/km] 217/W 6.96/9.6kmph 3) 1km - 8:19(8:19/km) 116/123bpm [965b/km] 189/W 7.21/9.12kmph 4) 1km - 7:30(7:30/km) 111/117bpm [833b/km] 174/W 7.99/10.38kmph 5) 1km - 6:09(6:09/km) 106/113bpm [652b/km] 181/W 9.75/10.65kmph 6) 1km - 6:28(6:28/km) 113/120bpm [731b/km] 227/W 9.27/10.53kmph 7) 0.15km - 1:03(7:11/km) 119/122bpm [855b/km] 210/W 8.35/8.55kmph Add a comment 7.5mi, 1:26:48 Run - General 1) 1km - 5:53(5:53/km) 131/144bpm [772b/km] 284/W 10.19/11.84kmph 2) 1km - 5:23(5:23/km) 130/135bpm [699b/km] 275/W 11.16/12.24kmph 3) 1km - 5:08(5:08/km) 132/144bpm [678b/km] 269/W 11.69/14.28kmph 4) 1km - 5:06(5:06/km) 138/146bpm [704b/km] 289/W 11.75/14.4kmph 5) 1km - 6:24(6:24/km) 141/151bpm [902b/km] 288/W 9.38/14.58kmph 6) 1km - 17:54(17:54/km) 141/170bpm [2524b/km] 238/W 3.35/11.69kmph 7) 1km - 14:18(14:18/km) 137/166bpm [1958b/km] 221/W 4.2/12.5kmph 8) 1km - 5:21(5:21/km) 125/136bpm [669b/km] 226/W 11.2/12.04kmph 9) 1km - 5:18(5:18/km) 134/145bpm [710b/km] 257/W 11.33/12.86kmph 10) 1km - 6:02(6:02/km) 131/142bpm [790b/km] 253/W 9.94/12.81kmph 11) 1km - 5:12(5:12/km) 138/149bpm [717b/km] 276/W 11.55/13.43kmph 12) 0.99km - 4:49(4:53/km) 133/142bpm [650b/km] 250/W 12.28/14.17kmph Add a comment	4.7mi, 51:58 Run - General 1) 1km - 8:11(8:11/km) 102/114bpm [834b/km] 181/W 7.34/11.04kmph 2) 1km - 8:21(8:21/km) 116/126bpm [968b/km] 221/W 7.19/11.21kmph 3) 1km - 7:39(7:39/km) 117/120bpm [895b/km] 220/W 7.84/9.05kmph 4) 1km - 6:40(6:40/km) 114/126bpm [761b/km] 211/W 8.99/10.47kmph 5) 1km - 6:24(6:24/km) 114/123bpm [730b/km] 219/W 9.37/11.04kmph 6) 1km - 6:07(6:07/km) 112/122bpm [685b/km] 208/W 9.81/11.01kmph 7) 1km - 5:46(5:46/km) 106/117bpm [611b/km] 194/W 10.4/12.04kmph 8) 0.49km - 2:50(5:47/km) 112/119bpm [648b/km] 225/W 10.37/11.01kmph Add a comment	-

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