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Races
14 -
Miles
20633 -
Miles
1437 -
WAVA
54.78% -
Mara
4:12:30
| About Me | |
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| Random Q&A | See your Q&A |
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| Recent Blogs | |
|---|---|
| Rigby Round: Prep #1 | 2nd Dec |
| [Untitled] | 14th Nov |
| Ramsay Round | Jul 2021 |
| Highlights 2020 | Dec 2020 |
| Not My Way | Dec 2019 |
| Recent Training | |||
|---|---|---|---|
|
2nd Dec
|
General | 2.9mi | 54:19 |
|
2nd Dec
|
General | 9.6mi | 1:36:30 |
|
1st Dec
|
Core | 0mi | 18:53 |
|
1st Dec
|
General | 4.9mi | 53:43 |
|
1st Dec
|
General | 3.1mi | 52:37 |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:37 |
| 5k | 21:13 |
| 5mi | 34:19 |
| 10k | 42:44 |
| 10mi | 1:19:42 |
| Half | 1:47:47 |
| 20mi | 3:00:36 |
| Mara | 3:57:23 |
| Recent Pictures | Show more |
|---|---|
| 2022 Targets | Set your targets |
|---|---|
| Recent Threads |
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| This user has not joined in with any threads recently |
| Buddies (1) |
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| Badges Collected | See available badges |
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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 | PB | WB | 2014 | 2015 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|
| 26.2mi | 1 | 4:12:30
9:38/mi
|
51.65 | 4:12:30 51.65 | |||
| 55mi | 1 | 9:10:00
10:00/mi
|
54.78 | 9:10:00 54.78 | |||
| 168km | 1 | 28:35:00
16:26/mi
|
42.18 | 28:35:00 42.18 | |||
| 105mi | 2 | 26:04:00
14:54/mi
|
45.85 | 26:56:00 44.11 | 26:04:00 45.85 |
| 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 | 45.62 | 10km |
| 2019 | Result | WAVA | Distance | |
| 31 Dec | Trossachs Trail Marathon PB | 4:12:30 | 51.65 | 26.2mi |
| 20 Sep | Salomon Ben Nevis Ultra | 10:20:22 | 26.58 | 52km |
| 13 Jul | Lakes Sky Ultra | 10:35:17 | 29.95 | 60km |
| 29 Jun | Arrochar Alps | 4:28:00 | 27.40 | 25km |
| 2018 | Result | WAVA | Distance | |
| 13 Sep | Salomon Mamores VK | 1:04:48 | 21.61 | 5km |
| 30 Jun | Arrochar Alps | 4:36:15 | 26.36 | 25km |
| 6 Apr | 100 Miles Of Istria PB | 28:35:00 | 42.18 | 168km |
| 2017 | Result | WAVA | Distance | |
| 1 Jul | Arrochar Alps | 5:17:08 | 22.78 | 25km |
| 3 Jun | Trotternish Ridge Race | 4:18:09 | 29.60 | 26km |
| 2016 | Result | WAVA | Distance | |
| 24 Sep | 3x3000 80k Ultra Trail | 12:17:34 | 37.40 | 80km |
| 2015 | Result | WAVA | Distance | |
| 24 Jul | Lakeland 100 PB | 26:04:00 | 45.85 | 105mi |
| 21 Mar | Hardmoors 55 PB | 9:10:00 | 54.78 | 55mi |
| 2014 | Result | WAVA | Distance | |
| 25 Jul | Lakeland 100 SB | 26:56:00 | 44.11 | 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2022 | 112 | 117 | 99 | 88 | 85 | 78 | 99 | 56 | 28 | 34 | 52 | 6 | 855 |
| 2022 | 35 | 42 | 63 | 82 | 96 | 124 | 179 | 191 | 264 | 267 | 203 | 21 | 1567 |
| 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 | 176 | 232 | 241 | 211 | 181 | 175 | 193 | 2612 |
| 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 | 88 | 96 | 2115 |
| 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 | 52 | 39 | 45 | 53 | 47 | 29 | 0 | 0 | 0 | 0 | 0 | 0 | 265 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 25 | 49 | 101 | 179 |
| 2010 | 0 | 0 | 0 | 0 | 17 | 34 | 0 | 0 | 0 | 0 | 0 | 0 | 51 |
|
Sun 6th Nov
Nov 6
|
Mon 7th Nov
Nov 7
|
Tue 8th Nov
Nov 8
|
Wed 9th Nov
Nov 9
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Thu 10th Nov
Nov 10
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Fri 11th Nov
Nov 11
|
Sat 12th Nov
Nov 12
|
4.9mi,
56:17Run - General
Split Summary
=== 1) 0.55km - 7:12(13:03/km) 6cal 117/W 4.6/8.02kmph 2) 6.99km - 46:02(6:35/km) 35cal 209/W 9.12/12kmph 3) 0.26km - 3:04(11:37/km) 2cal 157/W 5.17/9.68kmph  Add a comment |
0.8mi,
21:16 Walk - General
Split Summary
=== 1) 1km - 18:39(18:39/km) 16cal 63/70rpm 3.22/6.43kmph 2) 0.22km - 2:37(11:40/km) 1cal 63/66rpm 5.15/5.66kmph Add a comment |
1.7mi,
47:20 Walk - General
Split Summary
=== 1) 1km - 13:33(13:33/km) 10cal 65/78rpm 4.43/7.24kmph 2) 1km - 21:28(21:28/km) 17cal 58/65rpm 2.8/5.46kmph 3) 0.8km - 12:19(15:24/km) 9cal 62/70rpm 3.9/6.36kmph Add a comment |
4.9mi,
56:31 Run - General
Split Summary
=== 1) 0.47km - 5:37(12:02/km) 5cal 113/W 4.99/8.14kmph 2) 7.34km - 50:54(6:56/km) 39cal 196/W 8.65/11.57kmph Add a comment
5.8mi,
1:09:43Run - General
Split Summary
=== 1) 1km - 5:45(5:45/km) 268/W 10.44/11.92kmph 2) 1km - 5:21(5:21/km) 257/W 11.21/12.54kmph 3) 1km - 8:49(8:49/km) 267/W 6.8/11.69kmph 4) 1km - 7:57(7:57/km) 210/W 7.55/10.47kmph 5) 1km - 11:42(11:42/km) 229/W 5.13/11.01kmph 6) 1km - 9:57(9:57/km) 133/W 6.03/13.33kmph 7) 1km - 7:24(7:24/km) 126/W 8.11/13.38kmph 8) 1km - 5:47(5:47/km) 213/W 10.38/11.61kmph 9) 1km - 5:22(5:22/km) 224/W 11.18/13.14kmph 10) 0.29km - 1:39(5:41/km) 204/W 10.56/11.88kmph Add a comment |
1.7mi,
41:05 Walk - General
Split Summary
=== 1) 1km - 13:24(13:24/km) 11cal 64/72rpm 4.48/7.13kmph 2) 0.3km - 6:27(21:12/km) 4cal 56/66rpm 2.83/6.38kmph 3) 1km - 15:50(15:50/km) 12cal 62/67rpm 3.79/6.23kmph 4) 0.44km - 5:24(12:19/km) 3cal 53/68rpm 4.87/6.24kmph Add a comment
3.9mi,
37:45Run - General
Split Summary
=== 1) 1km - 6:32(6:32/km) 206/W 9.18/11.54kmph 2) 1km - 6:04(6:04/km) 226/W 9.89/12.95kmph 3) 1km - 5:48(5:48/km) 227/W 10.35/11.54kmph 4) 1km - 5:55(5:55/km) 225/W 10.14/10.88kmph 5) 1km - 5:49(5:49/km) 213/W 10.31/11.15kmph 6) 1km - 6:12(6:12/km) 214/W 9.68/10.88kmph 7) 0.26km - 1:25(5:29/km) 194/W 10.94/11.18kmph Add a comment |
2.2mi,
43:03 Walk - General
Split Summary
=== 1) 1km - 12:49(12:49/km) 10cal 62/68rpm 4.68/6.07kmph 2) 1km - 12:18(12:18/km) 9cal 63/68rpm 4.88/6.02kmph 3) 1km - 11:51(11:51/km) 9cal 65/71rpm 5.06/6.52kmph 4) 0.56km - 6:05(10:49/km) 4cal 66/71rpm 5.55/6.34kmph Add a comment
6.7mi,
1:00:26Run - General
Split Summary
=== 1) 1km - 5:55(5:55/km) 253/W 10.14/11.5kmph 2) 1km - 5:23(5:23/km) 250/W 11.15/12.16kmph 3) 1km - 5:33(5:33/km) 252/W 10.81/13.59kmph 4) 1km - 5:19(5:19/km) 260/W 11.29/13.28kmph 5) 1km - 4:46(4:46/km) 261/W 12.59/20.93kmph 6) 1km - 5:11(5:11/km) 225/W 11.57/13.28kmph 7) 1km - 5:40(5:40/km) 248/W 10.59/15kmph 8) 1km - 6:49(6:49/km) 242/W 8.8/11.84kmph 9) 1km - 6:12(6:12/km) 220/W 9.68/11.54kmph 10) 1km - 5:31(5:31/km) 222/W 10.88/13.59kmph 11) 0.72km - 4:05(5:42/km) 235/W 10.53/12.77kmph Add a comment |
1.9mi,
40:57 Walk - General
Split Summary
=== 1) 1km - 11:46(11:46/km) 11cal 65/73rpm 5.1/7.39kmph 2) 1km - 14:21(14:21/km) 10cal 60/68rpm 4.18/5.73kmph 3) 1km - 13:04(13:04/km) 9cal 65/70rpm 4.59/6.28kmph 4) 0.04km - 1:47(47:19/km) 1cal 61/64rpm 1.27/5.63kmph Add a comment
15.3mi,
2:15:06Run - General
Split Summary
=== 1) 1km - 5:45(5:45/km) 223/W 10.44/12.33kmph 2) 1km - 6:42(6:42/km) 250/W 8.96/11.04kmph 3) 1km - 5:52(5:52/km) 245/W 10.23/12.9kmph 4) 1km - 5:31(5:31/km) 264/W 10.88/12.72kmph 5) 1km - 5:38(5:38/km) 235/W 10.65/13.53kmph 6) 1km - 5:08(5:08/km) 220/W 11.69/15.79kmph 7) 1km - 5:07(5:07/km) 227/W 11.73/13.33kmph 8) 1km - 5:09(5:09/km) 233/W 11.65/13.38kmph 9) 1km - 5:17(5:17/km) 244/W 11.36/12.81kmph 10) 1km - 5:31(5:31/km) 267/W 10.88/14.63kmph 11) 1km - 4:58(4:58/km) 264/W 12.08/13.09kmph 12) 1km - 5:17(5:17/km) 280/W 11.36/12.37kmph 13) 1km - 4:57(4:57/km) 264/W 12.12/13.43kmph 14) 1km - 5:29(5:29/km) 250/W 10.94/12kmph 15) 1km - 5:02(5:02/km) 261/W 11.92/14.7kmph 16) 1km - 5:30(5:30/km) 244/W 10.91/12.77kmph 17) 1km - 4:36(4:36/km) 221/W 13.04/14.01kmph 18) 1km - 5:36(5:36/km) 217/W 10.71/13.64kmph 19) 1km - 5:16(5:16/km) 246/W 11.39/11.92kmph 20) 1km - 7:53(7:53/km) 249/W 7.61/11.69kmph 21) 1km - 5:46(5:46/km) 251/W 10.4/12kmph 22) 1km - 5:21(5:21/km) 245/W 11.21/13.59kmph 23) 1km - 5:45(5:45/km) 230/W 10.44/12.46kmph 24) 1km - 5:04(5:04/km) 242/W 11.84/13.19kmph 25) 0.55km - 2:56(5:19/km) 226/W 11.29/13.33kmph Add a comment |
|
Sun 13th Nov
Nov 13
|
Mon 14th Nov
Nov 14
|
Tue 15th Nov
Nov 15
|
Wed 16th Nov
Nov 16
|
Thu 17th Nov
Nov 17
|
Fri 18th Nov
Nov 18
|
Sat 19th Nov
Nov 19
|
|
1.7mi,
36:06 Walk - General
Split Summary
=== 1) 1km - 12:33(12:33/km) 11cal 65/72rpm 4.78/7.28kmph 2) 1km - 14:21(14:21/km) 10cal 59/67rpm 4.18/5.44kmph 3) 0.79km - 9:12(11:41/km) 7cal 63/68rpm 5.14/5.79kmph Add a comment
8.4mi,
1:40:57Run - General
Split Summary
=== 1) 1km - 5:43(5:43/km) 270/W 10.49/13.53kmph 2) 1km - 10:19(10:19/km) 265/W 5.82/13.28kmph 3) 1km - 15:49(15:49/km) 258/W 3.79/9.37kmph 4) 1km - 6:26(6:26/km) 202/W 9.33/10.98kmph 5) 1km - 8:16(8:16/km) 226/W 7.26/11.73kmph 6) 1km - 6:47(6:47/km) 181/W 8.85/10.65kmph 7) 1km - 8:27(8:27/km) 210/W 7.1/13.38kmph 8) 1km - 6:37(6:37/km) 181/W 9.07/11.69kmph 9) 1km - 7:11(7:11/km) 210/W 8.35/12.33kmph 10) 1km - 5:24(5:24/km) 203/W 11.11/12.86kmph 11) 1km - 4:49(4:49/km) 183/W 12.46/13.79kmph 12) 1km - 6:14(6:14/km) 151/W 9.63/13.14kmph 13) 1km - 5:42(5:42/km) 204/W 10.53/13.09kmph 14) 0.58km - 3:13(5:33/km) 241/W 10.81/13.04kmph Add a comment |
4.9mi,
52:02 Run - General
Split Summary
=== 1) 0.47km - 5:28(11:40/km) 3cal 112/W 5.14/7.39kmph 2) 7.46km - 46:34(6:14/km) 36cal 218/W 9.63/12.2kmph Add a comment |
5mi,
48:37 Run - General
Split Summary
=== 1) 0.69km - 6:18(9:12/km) 5cal 116/W 6.52/8.45kmph 2) 7.39km - 42:19(5:44/km) 32cal 235/W 10.47/15.93kmph Add a comment |
1.9mi,
1:00:39 Walk - General
Split Summary
=== 1) 1km - 19:21(19:21/km) 109/109bpm [2109b/km] 17cal 60/72rpm 3.1/8.2kmph 2) 1km - 17:42(17:42/km) 13cal 56/65rpm 3.39/5.49kmph 3) 1km - 13:43(13:43/km) 9cal 60/95rpm 4.37/9.34kmph 4) 0.11km - 9:52(1:33:27/km) 7cal 56/62rpm 0.64/5.43kmph Add a comment
9.5mi,
1:54:09Run - General
Split Summary
=== 1) 1km - 6:10(6:10/km) 249/W 9.73/11.73kmph 2) 1km - 5:46(5:46/km) 251/W 10.4/12.29kmph 3) 1km - 9:19(9:19/km) 258/W 6.44/10.84kmph 4) 1km - 14:34(14:34/km) 259/W 4.12/12.81kmph 5) 1km - 12:32(12:32/km) 226/W 4.79/10.4kmph 6) 1km - 6:03(6:03/km) 205/W 9.92/12kmph 7) 1km - 8:07(8:07/km) 206/W 7.39/12.2kmph 8) 1km - 10:07(10:07/km) 167/W 5.93/11.15kmph 9) 1km - 8:50(8:50/km) 202/W 6.79/13.64kmph 10) 1km - 5:11(5:11/km) 190/W 11.57/13.95kmph 11) 1km - 5:09(5:09/km) 166/W 11.65/13.28kmph 12) 1km - 4:48(4:48/km) 178/W 12.5/13.69kmph 13) 1km - 5:27(5:27/km) 217/W 11.01/13.69kmph 14) 1km - 4:55(4:55/km) 257/W 12.2/12.86kmph 15) 1km - 5:30(5:30/km) 239/W 10.91/12.63kmph 16) 0.35km - 1:41(4:45/km) 234/W 12.63/13.43kmph Add a comment |
5mi,
1:48:55 Walk - General
Split Summary
=== 1) 1km - 16:23(16:23/km) 13cal 62/72rpm 3.66/6.65kmph 2) 1km - 13:59(13:59/km) 10cal 58/64rpm 4.29/5.6kmph 3) 1km - 14:48(14:48/km) 11cal 59/64rpm 4.05/5.6kmph 4) 1km - 12:20(12:20/km) 9cal 60/65rpm 4.86/5.63kmph 5) 1km - 13:16(13:16/km) 10cal 59/63rpm 4.52/5.2kmph 6) 1km - 13:12(13:12/km) 9cal 59/66rpm 4.55/5.49kmph 7) 1km - 12:46(12:46/km) 10cal 61/66rpm 4.7/5.31kmph 8) 1km - 12:04(12:04/km) 9cal 61/65rpm 4.97/5.68kmph 9) 0.01km - 7(12:01/km) 59/60rpm 4.99/5.04kmph Add a comment |
0.8mi,
41:59 Walk - General
Split Summary
=== 1) 1km - 12:25(12:25/km) 10cal 63/71rpm 4.83/7.52kmph 2) 0.33km - 29:35(1:29:27/km) 23cal 64/83rpm 0.67/9.65kmph Add a comment
6.7mi,
1:03:04Run - General
Split Summary
=== 1) 1km - 6:24(6:24/km) 237/W 9.37/11.18kmph 2) 1km - 5:40(5:40/km) 238/W 10.59/12.2kmph 3) 1km - 5:53(5:53/km) 233/W 10.2/12.68kmph 4) 1km - 5:44(5:44/km) 242/W 10.47/12.16kmph 5) 1km - 5:12(5:12/km) 236/W 11.54/16.14kmph 6) 1km - 5:30(5:30/km) 205/W 10.91/12.77kmph 7) 1km - 5:47(5:47/km) 241/W 10.38/11.88kmph 8) 1km - 6:46(6:46/km) 245/W 8.87/10.56kmph 9) 1km - 5:52(5:52/km) 236/W 10.23/12.5kmph 10) 1km - 5:31(5:31/km) 219/W 10.88/13.14kmph 11) 0.79km - 4:46(6:01/km) 233/W 9.97/12.46kmph Add a comment |
5mi,
1:35:06 Walk - General
Split Summary
=== 1) 1km - 9:54(9:54/km) 116/116bpm [1148b/km] 9cal 67/73rpm 6.06/11.18kmph 2) 1km - 11:45(11:45/km) 9cal 62/68rpm 5.11/5.9kmph 3) 1km - 14:40(14:40/km) 11cal 61/68rpm 4.09/5.93kmph 4) 1km - 11:30(11:30/km) 8cal 63/68rpm 5.22/5.67kmph 5) 1km - 11:33(11:33/km) 9cal 62/66rpm 5.19/5.79kmph 6) 1km - 11:30(11:30/km) 8cal 63/66rpm 5.22/5.9kmph 7) 1km - 11:38(11:38/km) 9cal 64/68rpm 5.16/5.84kmph 8) 1km - 11:35(11:35/km) 9cal 63/67rpm 5.18/5.91kmph 9) 0.08km - 1:01(12:00/km) 64/67rpm 5/6.04kmph Add a comment
7.3mi,
1:54:39Run - General
Split Summary
=== 1) 1km - 5:43(5:43/km) 274/W 10.49/13.19kmph 2) 1km - 5:17(5:17/km) 262/W 11.36/13.04kmph 3) 1km - 9:49(9:49/km) 241/W 6.11/11.5kmph 4) 1km - 14:20(14:20/km) 246/W 4.19/13.09kmph 5) 1km - 13:14(13:14/km) 238/W 4.53/11.32kmph 6) 1km - 14:38(14:38/km) 241/W 4.1/11.8kmph 7) 1km - 14:22(14:22/km) 247/W 4.18/12.81kmph 8) 1km - 14:20(14:20/km) 220/W 4.19/11.5kmph 9) 1km - 8:27(8:27/km) 187/W 7.1/13kmph 10) 1km - 5:42(5:42/km) 203/W 10.53/13.64kmph 11) 1km - 5:20(5:20/km) 243/W 11.25/12.54kmph 12) 0.7km - 3:28(4:57/km) 234/W 12.12/13.95kmph Add a comment |
|
Sun 20th Nov
Nov 20
|
Mon 21st Nov
Nov 21
|
Tue 22nd Nov
Nov 22
|
Wed 23rd Nov
Nov 23
|
Thu 24th Nov
Nov 24
|
Fri 25th Nov
Nov 25
|
Sat 26th Nov
Nov 26
|
|
1.4mi,
34:08 Walk - General
Split Summary
=== 1) 1km - 14:52(14:52/km) 12cal 62/72rpm 4.03/7.64kmph 2) 1km - 15:17(15:17/km) 11cal 61/67rpm 3.93/5.63kmph 3) 0.28km - 3:59(14:04/km) 3cal 65/73rpm 4.26/6.78kmph Add a comment
12.5mi,
2:48:35Run - General
Split Summary
=== 1) 1km - 6:11(6:11/km) 249/W 9.7/11.5kmph 2) 1km - 5:39(5:39/km) 245/W 10.62/11.92kmph 3) 1km - 12:42(12:42/km) 220/W 4.72/10.71kmph 4) 1km - 15:13(15:13/km) 236/W 3.94/10.59kmph 5) 1km - 7:02(7:02/km) 216/W 8.53/11.32kmph 6) 1km - 7:47(7:47/km) 183/W 7.71/11.21kmph 7) 1km - 7:15(7:15/km) 217/W 8.28/12.72kmph 8) 1km - 6:53(6:53/km) 202/W 8.72/12.95kmph 9) 1km - 11:13(11:13/km) 163/W 5.35/15.79kmph 10) 1km - 8:41(8:41/km) 199/W 6.91/11.84kmph 11) 1km - 10:35(10:35/km) 204/W 5.67/13kmph 12) 1km - 7:06(7:06/km) 191/W 8.45/14.06kmph 13) 1km - 9:48(9:48/km) 178/W 6.12/12.24kmph 14) 1km - 9:42(9:42/km) 175/W 6.18/13.38kmph 15) 1km - 7:33(7:33/km) 145/W 7.95/13.95kmph 16) 1km - 9:15(9:15/km) 179/W 6.49/13.85kmph 17) 1km - 7:27(7:27/km) 162/W 8.05/16.22kmph 18) 1km - 6:40(6:40/km) 139/W 9/12kmph 19) 1km - 5:47(5:47/km) 228/W 10.38/12.41kmph 20) 1km - 5:17(5:17/km) 229/W 11.36/12.72kmph 21) 0.15km - 49(5:17/km) 190/W 11.36/11.39kmph Add a comment |
1.8mi,
34:10 Walk - General
Split Summary
=== 1) 1km - 11:14(11:14/km) 9cal 68/73rpm 5.34/8.41kmph 2) 1km - 12:46(12:46/km) 10cal 63/68rpm 4.7/5.86kmph 3) 0.83km - 10:09(12:11/km) 7cal 64/69rpm 4.92/5.87kmph 4) 0.02km - 1(1:00/km) 64/0rpm 59.61/0kmph Add a comment |
9.8mi,
1:33:16 Run - General
Split Summary
=== 1) 1km - 6:25(6:25/km) 199/W 9.35/10.88kmph 2) 1km - 7:23(7:23/km) 233/W 8.13/10.44kmph 3) 1km - 6:19(6:19/km) 237/W 9.5/11.57kmph 4) 1km - 5:50(5:50/km) 228/W 10.29/11.76kmph 5) 1km - 5:43(5:43/km) 234/W 10.49/11.47kmph 6) 1km - 5:28(5:28/km) 226/W 10.98/12.5kmph 7) 1km - 7:01(7:01/km) 199/W 8.55/12.46kmph 8) 1km - 6:01(6:01/km) 220/W 9.97/11.54kmph 9) 1km - 5:29(5:29/km) 241/W 10.94/13.14kmph 10) 1km - 5:27(5:27/km) 252/W 11.01/11.88kmph 11) 1km - 5:58(5:58/km) 238/W 10.05/12.12kmph 12) 1km - 6:22(6:22/km) 225/W 9.42/10.94kmph 13) 1km - 5:07(5:07/km) 253/W 11.73/13kmph 14) 1km - 4:58(4:58/km) 228/W 12.08/12.81kmph 15) 1km - 5:17(5:17/km) 202/W 11.36/12.63kmph 16) 0.7km - 4:30(6:23/km) 230/W 9.4/11.54kmph Add a comment
3.1mi,
54:58Walk - General
Split Summary
=== 1) 0.58km - 7:04(12:10/km) 6cal 57/76rpm 4.93/7.49kmph 2) 1km - 11:20(11:20/km) 8cal 64/70rpm 5.3/7.09kmph 3) 1km - 9:57(9:57/km) 7cal 66/71rpm 6.03/6.7kmph 4) 1km - 10:11(10:11/km) 7cal 68/74rpm 5.89/6.79kmph 5) 1km - 11:39(11:39/km) 9cal 68/105rpm 5.15/10.26kmph 6) 0.48km - 4:47(10:04/km) 3cal 68/74rpm 5.96/6.76kmph Add a comment |
1.8mi,
34:46 Walk - General
Split Summary
=== 1) 1km - 12:02(12:02/km) 9cal 66/75rpm 4.98/7.86kmph 2) 1km - 12:42(12:42/km) 9cal 62/70rpm 4.72/6.14kmph 3) 0.84km - 10:02(11:53/km) 7cal 64/71rpm 5.05/6.2kmph Add a comment
0mi,
40:00Cross - Strength
1 min between sets
Calf raises: each leg 1x20@20 flat, tilt up, tilt down Step ups: each leg 2x10@2x10kg Bulgarian split squats: each leg 2x10@2x10kg Single leg squats: each leg 2x10@2x10kg Reverse lunges: each leg 2x10@2x10kg Arabesque: each leg 2x10@2x10kg One leg balance: each leg 2x1 min Add a comment
10.6mi,
1:50:47Run - General
Split Summary
=== 1) 1km - 5:48(5:48/km) 265/W 10.35/12.86kmph 2) 1km - 5:04(5:04/km) 268/W 11.84/13.38kmph 3) 1km - 9:04(9:04/km) 262/W 6.62/11.88kmph 4) 1km - 8:11(8:11/km) 209/W 7.33/9.5kmph 5) 1km - 13:12(13:12/km) 205/W 4.55/10.44kmph 6) 1km - 7:17(7:17/km) 149/W 8.24/12.54kmph 7) 1km - 5:42(5:42/km) 212/W 10.53/12.33kmph 8) 1km - 5:50(5:50/km) 249/W 10.29/12.2kmph 9) 1km - 6:20(6:20/km) 257/W 9.48/12.77kmph 10) 1km - 6:41(6:41/km) 255/W 8.98/11.43kmph 11) 1km - 6:00(6:00/km) 245/W 10/13.14kmph 12) 1km - 5:47(5:47/km) 241/W 10.38/14.63kmph 13) 1km - 4:57(4:57/km) 277/W 12.12/16.74kmph 14) 1km - 4:50(4:50/km) 257/W 12.41/14.46kmph 15) 1km - 5:04(5:04/km) 242/W 11.84/14.7kmph 16) 1km - 5:04(5:04/km) 217/W 11.84/14.7kmph 17) 1km - 5:40(5:40/km) 243/W 10.59/11.92kmph 18) 0.04km - 16(6:13/km) 167/W 9.65/9.5kmph Add a comment |
1.7mi,
1:05:42 Walk - General
Split Summary
=== 1) 1km - 21:30(21:30/km) 18cal 62/74rpm 2.79/6.97kmph 2) 1km - 27:07(27:07/km) 20cal 57/98rpm 2.21/11.01kmph 3) 0.7km - 17:05(24:24/km) 13cal 62/75rpm 2.46/8kmph Add a comment
8.2mi,
1:21:48Run - General
Split Summary
=== 1) 1km - 6:45(6:45/km) 195/W 8.89/11.61kmph 2) 1km - 6:32(6:32/km) 216/W 9.18/11.84kmph 3) 1km - 6:14(6:14/km) 206/W 9.63/10kmph 4) 1km - 6:07(6:07/km) 207/W 9.81/10.11kmph 5) 1km - 6:07(6:07/km) 210/W 9.81/10.44kmph 6) 1km - 6:11(6:11/km) 210/W 9.7/10.71kmph 7) 1km - 6:23(6:23/km) 205/W 9.4/10.59kmph 8) 1km - 6:06(6:06/km) 213/W 9.84/10.59kmph 9) 1km - 6:15(6:15/km) 207/W 9.6/9.94kmph 10) 1km - 6:12(6:12/km) 216/W 9.68/10.38kmph 11) 1km - 6:09(6:09/km) 211/W 9.76/10.17kmph 12) 1km - 5:53(5:53/km) 222/W 10.2/11.11kmph 13) 1km - 6:06(6:06/km) 206/W 9.84/11.65kmph 14) 0.12km - 46(6:17/km) 214/W 9.55/11.61kmph Add a comment |
2.1mi,
43:29 Walk - General
Split Summary
=== 1) 1km - 12:06(12:06/km) 9cal 67/76rpm 4.96/7.48kmph 2) 1km - 16:08(16:08/km) 12cal 60/69rpm 3.72/6.16kmph 3) 1km - 11:20(11:20/km) 8cal 65/70rpm 5.29/5.74kmph 4) 0.38km - 3:56(10:27/km) 3cal 66/71rpm 5.74/6.21kmph Add a comment |
0mi,
18:54 Cross - Core
2 sets of 34s on, 15s off. 60s between sets.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended, +25s second time round Add a comment
3.4mi,
1:08:11Walk - General
Split Summary
=== 1) 1km - 11:24(11:24/km) 92/112bpm [1048b/km] 43cal 67/77rpm 5.27/6.66kmph 2) 1km - 11:45(11:45/km) 95/125bpm [1116b/km] 52cal 61/72rpm 5.11/6.3kmph 3) 1km - 15:28(15:28/km) 91/116bpm [1407b/km] 59cal 60/66rpm 3.88/6kmph 4) 1km - 11:50(11:50/km) 87/113bpm [1030b/km] 44cal 63/68rpm 5.07/5.9kmph 5) 1km - 12:54(12:54/km) 83/102bpm [1071b/km] 40cal 62/69rpm 4.65/5.77kmph 6) 0.41km - 4:50(11:46/km) 88/103bpm [1035b/km] 19cal 63/78rpm 5.1/6.3kmph Add a comment
7mi,
1:56:49Run - General
Split Summary
=== 1) 1km - 6:51(6:51/km) 123/145bpm [843b/km] 49cal 216/W 8.76/12.29kmph 2) 1km - 5:49(5:49/km) 127/141bpm [739b/km] 47cal 231/W 10.31/12.41kmph 3) 1km - 11:07(11:07/km) 108/147bpm [1201b/km] 64cal 225/W 5.4/10.17kmph 4) 0.06km - 48(12:34/km) 147/155bpm [1847b/km] 156/W 4.77/8.43kmph 5) 0.46km - 9:10(19:45/km) 137/158bpm [2706b/km] 90cal 251/W 3.04/9.14kmph 6) 0.44km - 3:29(7:59/km) 171/189bpm [1367b/km] 37cal 175/W 7.52/11.11kmph 7) 0.54km - 9:59(18:23/km) 140/188bpm [2573b/km] 95cal 234/W 3.27/15.65kmph 8) 0.9km - 12:21(13:43/km) 128/190bpm [1756b/km] 96cal 216/W 4.37/14.94kmph 9) 0.46km - 8:45(19:04/km) 136/182bpm [2593b/km] 83cal 234/W 3.15/10.35kmph 10) 0.44km - 4:01(9:11/km) 172/191bpm [1580b/km] 49cal 151/W 6.53/10.91kmph 11) 0.46km - 8:30(18:38/km) 91/135bpm [1696b/km] 39cal 272/W 3.22/8.78kmph 12) 0.44km - 3:30(8:02/km) 148/189bpm [1190b/km] 28cal 167/W 7.47/11.76kmph 13) 0.9km - 12:23(13:49/km) 127/198bpm [1755b/km] 91cal 233/W 4.34/11.01kmph 14) 1km - 8:06(8:06/km) 164/199bpm [1329b/km] 111cal 127/W 7.41/15.52kmph 15) 1km - 5:43(5:43/km) 125/147bpm [715b/km] 38cal 209/W 10.49/12.41kmph 16) 1km - 5:18(5:18/km) 144/164bpm [763b/km] 57cal 217/W 11.32/12.59kmph 17) 0.16km - 58(6:06/km) 153/156bpm [934b/km] 10cal 177/W 9.84/10.53kmph Add a comment |
|
Sun 27th Nov
Nov 27
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Mon 28th Nov
Nov 28
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Tue 29th Nov
Nov 29
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Wed 30th Nov
Nov 30
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Thu 1st Dec
Dec 1
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Fri 2nd Dec
Dec 2
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Sat 3rd Dec
Dec 3
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|
0mi,
6:11 Cross - Strength
1 min between sets
Calf raises: each leg 1x20@20 flat, tilt up, tilt down Add a comment
3.3mi,
1:11:09Walk - General
Split Summary
=== 1) 1km - 12:29(12:29/km) 95/114bpm [1185b/km] 52cal 64/70rpm 4.81/6.4kmph 2) 1km - 13:34(13:34/km) 91/114bpm [1235b/km] 55cal 59/77rpm 4.42/5.66kmph 3) 1km - 13:25(13:25/km) 99/134bpm [1328b/km] 60cal 61/65rpm 4.47/5.79kmph 4) 1km - 12:08(12:08/km) 100/134bpm [1213b/km] 62cal 64/69rpm 4.95/5.89kmph 5) 1km - 14:52(14:52/km) 84/103bpm [1249b/km] 48cal 62/78rpm 4.04/6.42kmph 6) 0.38km - 4:42(12:26/km) 88/96bpm [1093b/km] 19cal 62/66rpm 4.83/5.68kmph Add a comment
13.1mi,
2:52:46Run - General
Split Summary
=== 1) 1km - 6:16(6:16/km) 121/138bpm [759b/km] 44cal 240/W 9.58/11.84kmph 2) 1km - 5:30(5:30/km) 126/141bpm [693b/km] 38cal 248/W 10.91/12.24kmph 3) 1km - 9:31(9:31/km) 126/137bpm [1199b/km] 79cal 255/W 6.3/11.43kmph 4) 1km - 11:50(11:50/km) 126/148bpm [1491b/km] 85cal 230/W 5.07/9.05kmph 5) 1km - 11:34(11:34/km) 130/155bpm [1504b/km] 100cal 225/W 5.19/11.36kmph 6) 1km - 7:07(7:07/km) 152/174bpm [1082b/km] 72cal 211/W 8.43/13kmph 7) 1km - 6:57(6:57/km) 150/161bpm [1042b/km] 73cal 217/W 8.63/14.94kmph 8) 1km - 7:05(7:05/km) 152/171bpm [1077b/km] 76cal 171/W 8.47/16.74kmph 9) 1km - 8:27(8:27/km) 127/157bpm [1073b/km] 72cal 184/W 7.1/11.96kmph 10) 1km - 8:58(8:58/km) 126/148bpm [1130b/km] 70cal 174/W 6.69/13kmph 11) 1km - 8:16(8:16/km) 140/164bpm [1157b/km] 74cal 184/W 7.26/14.88kmph 12) 1km - 9:19(9:19/km) 137/159bpm [1276b/km] 80cal 173/W 6.44/11.54kmph 13) 1km - 10:50(10:50/km) 138/160bpm [1495b/km] 102cal 204/W 5.54/12.81kmph 14) 1km - 7:50(7:50/km) 121/162bpm [948b/km] 60cal 149/W 7.66/13kmph 15) 1km - 7:44(7:44/km) 131/158bpm [1013b/km] 65cal 178/W 7.76/12.54kmph 16) 1km - 5:24(5:24/km) 157/171bpm [848b/km] 55cal 177/W 11.11/14.63kmph 17) 1km - 12:43(12:43/km) 129/182bpm [1640b/km] 108cal 197/W 4.72/12.81kmph 18) 1km - 9:42(9:42/km) 154/188bpm [1494b/km] 95cal 216/W 6.18/12.04kmph 19) 1km - 6:53(6:53/km) 150/171bpm [1033b/km] 76cal 136/W 8.72/12.16kmph 20) 1km - 5:35(5:35/km) 145/153bpm [810b/km] 59cal 223/W 10.75/13kmph 21) 1km - 4:52(4:52/km) 154/165bpm [749b/km] 54cal 230/W 12.33/14.7kmph 22) 0.06km - 23(6:20/km) 126/128bpm [797b/km] 5cal 200/W 9.48/11.39kmph Add a comment |
5mi,
51:31 Run - General
Split Summary
=== 1) 1km - 7:10(7:10/km) 133/152bpm [954b/km] 55cal 190/W 8.37/9.37kmph 2) 1km - 7:21(7:21/km) 136/148bpm [1000b/km] 70cal 191/W 8.16/9.6kmph 3) 1km - 6:12(6:12/km) 149/167bpm [924b/km] 61cal 208/W 9.68/10.26kmph 4) 1km - 6:10(6:10/km) 163/174bpm [1005b/km] 71cal 208/W 9.73/10.35kmph 5) 1km - 6:37(6:37/km) 166/171bpm [1098b/km] 86cal 195/W 9.07/9.89kmph 6) 1km - 6:04(6:04/km) 160/170bpm [971b/km] 69cal 212/W 9.89/10.4kmph 7) 1km - 5:49(5:49/km) 140/153bpm [814b/km] 56cal 222/W 10.31/11.11kmph 8) 1km - 5:53(5:53/km) 143/151bpm [842b/km] 48cal 209/W 10.2/11.04kmph 9) 0.03km - 14(7:01/km) 134/136bpm [941b/km] 10cal 178/W 8.55/10.4kmph Add a comment
3.3mi,
57:51Walk - General
Split Summary
=== 1) 1km - 11:29(11:29/km) 91/105bpm [1045b/km] 43cal 67/75rpm 5.22/8.46kmph 2) 1km - 11:03(11:03/km) 95/117bpm [1050b/km] 47cal 63/69rpm 5.43/6.6kmph 3) 1km - 11:51(11:51/km) 91/105bpm [1078b/km] 47cal 64/70rpm 5.06/6.68kmph 4) 1km - 10:28(10:28/km) 95/113bpm [994b/km] 47cal 67/71rpm 5.73/6.53kmph 5) 1km - 10:13(10:13/km) 91/119bpm [930b/km] 40cal 66/72rpm 5.87/6.78kmph 6) 0.26km - 2:47(10:48/km) 88/103bpm [951b/km] 11cal 66/72rpm 5.55/7.47kmph Add a comment |
3mi,
53:38 Walk - General
Split Summary
=== 1) 1km - 11:37(11:37/km) 93/112bpm [1080b/km] 45cal 66/72rpm 5.17/7.51kmph 2) 1km - 12:22(12:22/km) 92/108bpm [1138b/km] 51cal 61/69rpm 4.85/6.18kmph 3) 1km - 10:17(10:17/km) 90/113bpm [926b/km] 38cal 65/70rpm 5.83/6.53kmph 4) 1km - 10:31(10:31/km) 87/101bpm [915b/km] 39cal 67/74rpm 5.71/6.61kmph 5) 0.83km - 8:51(10:38/km) 86/112bpm [915b/km] 30cal 65/72rpm 5.64/6.4kmph Add a comment
6.6mi,
1:04:06Run - General
Split Summary
=== 1) 1km - 6:47(6:47/km) 90/128bpm [611b/km] 22cal 220/W 8.85/10.81kmph 2) 1km - 5:54(5:54/km) 117/127bpm [690b/km] 41cal 227/W 10.17/11.69kmph 3) 1km - 5:57(5:57/km) 119/128bpm [708b/km] 42cal 224/W 10.08/13kmph 4) 1km - 5:49(5:49/km) 124/136bpm [721b/km] 45cal 240/W 10.31/13kmph 5) 1km - 5:11(5:11/km) 128/138bpm [663b/km] 39cal 229/W 11.57/15.06kmph 6) 1km - 5:19(5:19/km) 137/147bpm [728b/km] 45cal 206/W 11.29/12.72kmph 7) 1km - 6:02(6:02/km) 140/148bpm [845b/km] 55cal 225/W 9.94/10.94kmph 8) 1km - 7:09(7:09/km) 156/164bpm [1115b/km] 77cal 228/W 8.39/10.84kmph 9) 1km - 6:29(6:29/km) 147/157bpm [953b/km] 70cal 224/W 9.26/10.98kmph 10) 1km - 5:14(5:14/km) 154/161bpm [806b/km] 54cal 216/W 11.47/13.9kmph 11) 0.68km - 4:14(6:16/km) 150/161bpm [939b/km] 50cal 225/W 9.58/13.43kmph Add a comment |
3.1mi,
53:43 Walk - General
Split Summary
=== 1) 1km - 11:19(11:19/km) 97/108bpm [1098b/km] 49cal 68/79rpm 5.3/7.93kmph 2) 1km - 10:27(10:27/km) 92/105bpm [961b/km] 40cal 63/68rpm 5.74/6.43kmph 3) 1km - 11:24(11:24/km) 94/108bpm [1072b/km] 50cal 65/72rpm 5.26/6.42kmph 4) 1km - 10:16(10:16/km) 93/117bpm [955b/km] 42cal 66/69rpm 5.84/6.41kmph 5) 0.96km - 10:16(10:45/km) 92/117bpm [990b/km] 43cal 66/76rpm 5.58/8.24kmph Add a comment
6mi,
1:10:03Run - General
Split Summary
=== 1) 1km - 6:11(6:11/km) 117/142bpm [724b/km] 34cal 248/W 9.7/12.16kmph 2) 1km - 5:02(5:02/km) 134/145bpm [674b/km] 44cal 261/W 11.92/13.09kmph 3) 1km - 8:45(8:45/km) 127/147bpm [1111b/km] 73cal 271/W 6.86/10.98kmph 4) 1km - 7:10(7:10/km) 133/150bpm [953b/km] 57cal 231/W 8.37/10.88kmph 5) 1km - 12:54(12:54/km) 137/155bpm [1767b/km] 117cal 237/W 4.65/11.61kmph 6) 1km - 8:42(8:42/km) 148/190bpm [1288b/km] 91cal 223/W 6.9/11.29kmph 7) 1km - 6:13(6:13/km) 169/196bpm [1051b/km] 76cal 158/W 9.65/16.59kmph 8) 1km - 6:05(6:05/km) 152/168bpm [925b/km] 64cal 181/W 9.86/11.84kmph 9) 1km - 5:33(5:33/km) 165/171bpm [916b/km] 71cal 231/W 10.81/11.61kmph 10) 0.64km - 3:28(5:25/km) 173/179bpm [936b/km] 48cal 202/W 11.08/12.59kmph Add a comment |
0mi,
18:53 Cross - Core
2 sets of 34s on, 15s off. 60s between sets.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended, +25s second time round Add a comment
4.9mi,
53:43Run - General
Split Summary
=== 1) 1km - 7:05(7:05/km) 127/145bpm [899b/km] 55cal 192/W 8.47/9.53kmph 2) 1km - 7:00(7:00/km) 110/128bpm [770b/km] 42cal 194/W 8.57/9.81kmph 3) 1km - 6:37(6:37/km) 103/113bpm [682b/km] 32cal 196/W 9.07/9.76kmph 4) 1km - 6:33(6:33/km) 127/157bpm [832b/km] 52cal 196/W 9.16/9.6kmph 5) 1km - 6:55(6:55/km) 146/155bpm [1010b/km] 70cal 190/W 8.68/9.68kmph 6) 1km - 6:41(6:41/km) 161/171bpm [1076b/km] 69cal 194/W 8.98/9.28kmph 7) 1km - 6:38(6:38/km) 168/174bpm [1114b/km] 87cal 194/W 9.05/9.7kmph 8) 0.92km - 6:14(6:47/km) 165/174bpm [1120b/km] 82cal 186/W 8.85/9.97kmph Add a comment
3.1mi,
52:37Walk - General
Split Summary
=== 1) 1km - 11:19(11:19/km) 94/110bpm [1064b/km] 44cal 69/96rpm 5.3/9.26kmph 2) 1km - 10:47(10:47/km) 96/111bpm [1035b/km] 49cal 63/69rpm 5.56/6.45kmph 3) 1km - 10:01(10:01/km) 90/106bpm [902b/km] 38cal 65/71rpm 5.99/6.52kmph 4) 1km - 10:07(10:07/km) 95/108bpm [961b/km] 43cal 68/71rpm 5.93/6.56kmph 5) 0.94km - 10:23(10:59/km) 95/116bpm [1044b/km] 49cal 64/71rpm 5.46/6.65kmph Add a comment
6.6mi,
1:07:23Run - General
Split Summary
=== 1) 1km - 6:31(6:31/km) 112/132bpm [729b/km] 38cal 217/W 9.21/10.71kmph 2) 1km - 6:45(6:45/km) 120/132bpm [810b/km] 49cal 219/W 8.89/10.91kmph 3) 1km - 5:33(5:33/km) 118/130bpm [655b/km] 35cal 207/W 10.81/11.69kmph 4) 1km - 5:59(5:59/km) 120/133bpm [718b/km] 42cal 202/W 10.03/12.04kmph 5) 1km - 5:58(5:58/km) 115/123bpm [686b/km] 40cal 216/W 10.05/10.56kmph 6) 1km - 8:27(8:27/km) 118/130bpm [997b/km] 62cal 231/W 7.1/9.97kmph 7) 1km - 6:29(6:29/km) 118/129bpm [765b/km] 41cal 218/W 9.26/10.49kmph 8) 1km - 5:56(5:56/km) 118/128bpm [700b/km] 41cal 212/W 10.11/11.47kmph 9) 1km - 6:18(6:18/km) 114/125bpm [718b/km] 38cal 209/W 9.53/10.94kmph 10) 1km - 5:54(5:54/km) 125/136bpm [738b/km] 46cal 211/W 10.17/11.36kmph 11) 0.63km - 3:34(5:37/km) 130/144bpm [730b/km] 34cal 200/W 10.68/12.41kmph Add a comment |
2.9mi,
54:19 Walk - General
Split Summary
=== 1) 1km - 11:10(11:10/km) 68/78rpm 5.37/6.76kmph 2) 1km - 12:40(12:40/km) 62/75rpm 4.74/8.13kmph 3) 1km - 11:28(11:28/km) 63/72rpm 5.23/6.15kmph 4) 1km - 10:43(10:43/km) 67/92rpm 5.6/9.17kmph 5) 0.67km - 8:18(12:18/km) 64/78rpm 4.88/6.7kmph Add a comment
9.6mi,
1:36:30Run - General
Split Summary
=== 1) 1km - 6:33(6:33/km) 186/W 9.16/10.81kmph 2) 1km - 7:58(7:58/km) 217/W 7.53/9.76kmph 3) 1km - 7:08(7:08/km) 217/W 8.41/10.44kmph 4) 1km - 6:14(6:14/km) 211/W 9.63/11.61kmph 5) 1km - 5:54(5:54/km) 194/W 10.17/10.98kmph 6) 1km - 5:34(5:34/km) 222/W 10.78/11.43kmph 7) 1km - 5:54(5:54/km) 218/W 10.17/11.15kmph 8) 1km - 5:59(5:59/km) 220/W 10.03/12.5kmph 9) 1km - 7:30(7:30/km) 221/W 8/11.36kmph 10) 1km - 5:58(5:58/km) 212/W 10.05/11.39kmph 11) 1km - 6:21(6:21/km) 224/W 9.45/10.44kmph 12) 1km - 5:40(5:40/km) 222/W 10.59/12.33kmph 13) 1km - 5:47(5:47/km) 215/W 10.38/11.92kmph 14) 1km - 5:28(5:28/km) 193/W 10.98/11.65kmph 15) 1km - 5:55(5:55/km) 198/W 10.14/10.81kmph 16) 0.36km - 2:37(7:11/km) 216/W 8.35/9.97kmph Add a comment |
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