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RossN

M65

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STATUS Finishing my running streak on 31 Dec 2023. More varied runs in 2024.

Manawatu Striders

Races
1
Miles
8201
WAVA
62.25%
Half
1:56:35

About Me
Stuck in New Zealand ever since I was born. Show More...

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Recent Blogs
barefoot parkrunaholic	Sep 2022

My parkrun
Palmerston North parkrun

Recent Training
22nd Apr	General	18.6mi	2:55:45
20th Apr	General	3.1mi	23:26
18th Apr	General	18.6mi	2:57:08
15th Apr	General	18.6mi	2:49:12
13th Apr	General	3.1mi	23:45

12 Month Benchmarks	Run
Mile	6:50
5k	22:31
5mi	41:33
10k	52:08
10mi	1:25:19
Half	1:53:19
20mi	3:04:45
Mara	5:20:30

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Followers (1)

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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	2019	PB	WB
13.1mi	1	1:56:35 62.25	1:56:35 8:54/mi	62.25

2019		Result	WAVA	Distance
26 May	Manawatu Striders Half Marathon PB	1:56:35	62.25	13.1mi

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	133	138	116	124	0	0	0	0	0	0	0	0	511
2023	194	173	182	194	162	156	78	159	174	194	178	190	2033
2022	127	144	156	105	63	135	147	156	190	173	148	172	1716
2021	62	63	59	57	60	84	63	84	71	85	87	83	859
2020	113	54	80	63	9	2	41	66	43	39	53	64	628
2019	110	119	134	132	134	139	56	62	82	79	96	112	1254
2018	62	32	54	77	71	54	72	69	88	124	88	76	866
2017	32	48	33	30	43	2	3	2	11	38	16	25	283
2016	0	4	4	2	7	7	7	0	0	2	2	16	51
2015	0	0	0	0	0	0	0	0	1	0	0	0	1

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
-	-	-	13.1mi, 1:59:02 Run - General 1) 1km - 5:31(5:31/km) 121/149bpm [668b/km] 57cal 10.87/11.76kmph 2) 1km - 5:29(5:29/km) 156/188bpm [854b/km] 56cal 10.95/11.66kmph 3) 1km - 6:02(6:02/km) 146/186bpm [880b/km] 54cal 9.95/12.9kmph 4) 1km - 5:24(5:24/km) 153/156bpm [827b/km] 59cal 11.1/11.69kmph 5) 1km - 5:14(5:14/km) 158/164bpm [826b/km] 59cal 11.48/13.27kmph 6) 1km - 5:06(5:06/km) 165/168bpm [841b/km] 60cal 11.77/16.29kmph 7) 1km - 5:12(5:12/km) 164/168bpm [852b/km] 61cal 11.55/12.29kmph 8) 1km - 5:32(5:32/km) 162/165bpm [895b/km] 64cal 10.86/11.69kmph 9) 1km - 5:25(5:25/km) 159/161bpm [861b/km] 61cal 11.08/11.49kmph 10) 1km - 5:51(5:51/km) 157/160bpm [918b/km] 64cal 10.26/12.56kmph 11) 1km - 5:49(5:49/km) 157/160bpm [912b/km] 64cal 10.32/11.46kmph 12) 1km - 5:43(5:43/km) 156/158bpm [893b/km] 61cal 10.49/11.72kmph 13) 1km - 5:36(5:36/km) 157/160bpm [880b/km] 61cal 10.71/11.66kmph 14) 1km - 5:39(5:39/km) 158/160bpm [892b/km] 61cal 10.63/13.71kmph 15) 1km - 5:46(5:46/km) 157/159bpm [905b/km] 60cal 10.41/10.88kmph 16) 1km - 5:42(5:42/km) 159/161bpm [906b/km] 62cal 10.53/12.83kmph 17) 1km - 5:46(5:46/km) 159/162bpm [918b/km] 62cal 10.4/11.29kmph 18) 1km - 6:07(6:07/km) 160/162bpm [979b/km] 67cal 9.8/11.59kmph 19) 1km - 5:31(5:31/km) 163/167bpm [900b/km] 63cal 10.86/11.76kmph 20) 1km - 6:36(6:36/km) 158/169bpm [1043b/km] 60cal 9.09/12.97kmph 21) 1km - 5:24(5:24/km) 163/168bpm [881b/km] 59cal 11.1/13.84kmph 22) 0.12km - 38(5:14/km) 168/169bpm [879b/km] 7cal 11.46/11.22kmph Test the legs. Good enough first half. One stop to redo chest-strap giving me a bogus HR. Another stop to remove noisy stuck stone from shoe. Right hip niggly, so did a walk. Went to try a fast final 1.1k but immediately got calf cramps - had to slow down to finish. Add a comment	-	-	13.1mi, 2:05:47 Run - General 1) 1km - 5:51(5:51/km) 139/150bpm [813b/km] 57cal 10.26/12.43kmph 2) 1km - 5:54(5:54/km) 149/152bpm [878b/km] 62cal 10.18/10.95kmph 3) 1km - 5:30(5:30/km) 153/156bpm [841b/km] 59cal 10.92/12.29kmph 4) 1km - 5:34(5:34/km) 154/157bpm [857b/km] 60cal 10.78/12.16kmph 5) 1km - 5:47(5:47/km) 155/158bpm [897b/km] 63cal 10.38/11.99kmph 6) 1km - 5:51(5:51/km) 157/159bpm [920b/km] 64cal 10.25/11.22kmph 7) 1km - 5:43(5:43/km) 155/158bpm [886b/km] 61cal 10.5/11.25kmph 8) 1km - 6:07(6:07/km) 153/157bpm [936b/km] 64cal 9.81/10.81kmph 9) 1km - 5:57(5:57/km) 149/151bpm [887b/km] 59cal 10.08/10.55kmph 10) 1km - 6:08(6:08/km) 148/151bpm [908b/km] 60cal 9.78/10.41kmph 11) 1km - 6:02(6:02/km) 147/150bpm [886b/km] 58cal 9.96/10.88kmph 12) 1km - 6:12(6:12/km) 146/148bpm [905b/km] 54cal 9.68/10.48kmph 13) 1km - 6:18(6:18/km) 146/148bpm [921b/km] 55cal 9.51/10.38kmph 14) 1km - 6:11(6:11/km) 146/150bpm [902b/km] 52cal 9.71/12.16kmph 15) 1km - 6:22(6:22/km) 147/150bpm [936b/km] 54cal 9.42/12.43kmph 16) 1km - 6:06(6:06/km) 147/150bpm [898b/km] 51cal 9.82/10.65kmph 17) 1km - 6:09(6:09/km) 149/152bpm [916b/km] 54cal 9.76/10.31kmph 18) 1km - 6:33(6:33/km) 150/156bpm [982b/km] 58cal 9.17/13.67kmph 19) 1km - 6:01(6:01/km) 155/158bpm [933b/km] 60cal 9.97/11.12kmph 20) 1km - 5:23(5:23/km) 163/166bpm [878b/km] 61cal 11.14/11.89kmph 21) 1km - 5:36(5:36/km) 164/168bpm [918b/km] 64cal 10.72/11.62kmph 22) 0.11km - 33(4:58/km) 169/170bpm [840b/km] 6cal 12.07/14.38kmph Strangely sore soleus/ankles, but will try a run. Slow as. Nice rain sprinkle at 16k. Snail (6m/k) caught up at 17.4k. Had to speed up to beat it. 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
-	3.1mi, 24:09 Run - General 1) 1km - 4:35(4:35/km) 148/158bpm [678b/km] 46cal 13.09/15.02kmph 2) 1km - 5:00(5:00/km) 159/161bpm [796b/km] 55cal 11.98/13.07kmph 3) 1km - 4:46(4:46/km) 163/167bpm [778b/km] 54cal 12.57/13.87kmph 4) 1km - 5:09(5:09/km) 164/168bpm [846b/km] 59cal 11.64/15.38kmph 5) 1km - 4:36(4:36/km) 168/175bpm [772b/km] 54cal 13.05/16.06kmph 6) 0.01km - 2(3:39/km) 174/174bpm [635b/km] 16.44/14.08kmph Nice morning. In shoes again to avoid stone bruises. Lack of stamina today, so one short walk included. Add a comment	-	14.9mi, 2:13:42 Run - General 1) 1km - 5:28(5:28/km) 135/151bpm [739b/km] 59cal 10.97/12.56kmph 2) 1km - 5:31(5:31/km) 156/175bpm [861b/km] 61cal 10.86/11.59kmph 3) 1km - 5:28(5:28/km) 151/165bpm [826b/km] 60cal 10.97/12.36kmph 4) 1km - 5:25(5:25/km) 150/153bpm [812b/km] 57cal 11.08/11.76kmph 5) 1km - 5:29(5:29/km) 152/155bpm [833b/km] 58cal 10.94/12.83kmph 6) 1km - 5:30(5:30/km) 154/158bpm [847b/km] 59cal 10.92/11.62kmph 7) 1km - 5:18(5:18/km) 156/159bpm [826b/km] 57cal 11.33/11.89kmph 8) 1km - 5:28(5:28/km) 156/159bpm [853b/km] 59cal 10.98/11.96kmph 9) 1km - 5:19(5:19/km) 153/155bpm [814b/km] 55cal 11.28/12.02kmph 10) 1km - 5:29(5:29/km) 153/156bpm [840b/km] 57cal 10.93/14.88kmph 11) 1km - 5:34(5:34/km) 155/168bpm [863b/km] 59cal 10.78/11.56kmph 12) 1km - 5:31(5:31/km) 155/157bpm [855b/km] 58cal 10.88/11.39kmph 13) 1km - 5:30(5:30/km) 156/159bpm [858b/km] 58cal 10.91/11.72kmph 14) 1km - 5:28(5:28/km) 155/158bpm [847b/km] 57cal 10.99/14.38kmph 15) 1km - 5:34(5:34/km) 155/158bpm [862b/km] 56cal 10.79/14.58kmph 16) 1km - 5:32(5:32/km) 156/158bpm [864b/km] 57cal 10.84/12.16kmph 17) 1km - 5:30(5:30/km) 157/160bpm [863b/km] 57cal 10.92/11.46kmph 18) 1km - 5:52(5:52/km) 158/160bpm [927b/km] 62cal 10.23/12.46kmph 19) 1km - 5:31(5:31/km) 159/161bpm [878b/km] 60cal 10.87/11.72kmph 20) 1km - 5:21(5:21/km) 160/162bpm [855b/km] 58cal 11.22/12.7kmph 21) 1km - 5:33(5:33/km) 163/165bpm [904b/km] 62cal 10.82/13.84kmph 22) 1km - 7:01(7:01/km) 142/165bpm [996b/km] 42cal 8.55/12.9kmph 23) 1km - 5:46(5:46/km) 159/160bpm [916b/km] 61cal 10.41/11.32kmph 24) 1km - 5:34(5:34/km) 161/163bpm [896b/km] 61cal 10.79/11.22kmph 25) 0.01km - 1(2:13/km) 162/162bpm [358b/km] 27.13/11.25kmph Cold start. Good pace. 1:55:55 for the half. Then a well deserved walk. Then jogged and finished with 24k. Considered another 5k but I'm lazy. Add a comment	-	18mi, 2:44:28 Run - General 1) 1km - 5:36(5:36/km) 138/149bpm [772b/km] 54cal 10.72/13.4kmph 2) 1km - 5:38(5:38/km) 149/152bpm [839b/km] 60cal 10.65/11.19kmph 3) 1km - 5:44(5:44/km) 148/153bpm [849b/km] 60cal 10.45/13.03kmph 4) 1km - 5:33(5:33/km) 150/152bpm [832b/km] 58cal 10.82/11.79kmph 5) 1km - 5:36(5:36/km) 151/153bpm [845b/km] 59cal 10.72/13kmph 6) 1km - 5:45(5:45/km) 151/153bpm [869b/km] 61cal 10.43/11.25kmph 7) 1km - 5:43(5:43/km) 149/152bpm [852b/km] 58cal 10.49/11.66kmph 8) 1km - 5:38(5:38/km) 151/154bpm [852b/km] 59cal 10.64/11.82kmph 9) 1km - 5:30(5:30/km) 151/154bpm [830b/km] 57cal 10.92/11.59kmph 10) 1km - 5:42(5:42/km) 150/154bpm [856b/km] 58cal 10.52/12.63kmph 11) 1km - 5:39(5:39/km) 153/155bpm [865b/km] 58cal 10.61/11.29kmph 12) 1km - 5:36(5:36/km) 153/155bpm [857b/km] 58cal 10.71/11.29kmph 13) 1km - 5:30(5:30/km) 155/158bpm [851b/km] 58cal 10.93/12.5kmph 14) 1km - 5:37(5:37/km) 154/158bpm [866b/km] 57cal 10.67/12.83kmph 15) 1km - 5:38(5:38/km) 154/156bpm [867b/km] 57cal 10.66/11.05kmph 16) 1km - 5:50(5:50/km) 152/155bpm [887b/km] 55cal 10.29/11.46kmph 17) 1km - 5:46(5:46/km) 152/155bpm [877b/km] 53cal 10.4/11.02kmph 18) 1km - 6:04(6:04/km) 154/159bpm [934b/km] 59cal 9.9/12.12kmph 19) 1km - 5:41(5:41/km) 155/156bpm [882b/km] 56cal 10.54/11.02kmph 20) 1km - 5:32(5:32/km) 157/159bpm [869b/km] 58cal 10.84/11.66kmph 21) 1km - 5:35(5:35/km) 158/160bpm [881b/km] 59cal 10.76/13kmph 22) 1km - 5:34(5:34/km) 159/161bpm [884b/km] 60cal 10.79/11.96kmph 23) 1km - 5:47(5:47/km) 159/161bpm [920b/km] 62cal 10.37/11.15kmph 24) 1km - 5:44(5:44/km) 159/162bpm [912b/km] 62cal 10.46/10.81kmph 25) 1km - 5:38(5:38/km) 160/161bpm [900b/km] 61cal 10.66/12.29kmph 26) 1km - 5:44(5:44/km) 160/163bpm [918b/km] 62cal 10.46/11.19kmph 27) 1km - 5:42(5:42/km) 161/162bpm [917b/km] 62cal 10.53/13.27kmph 28) 1km - 5:43(5:43/km) 163/165bpm [933b/km] 65cal 10.48/10.95kmph 29) 1km - 5:42(5:42/km) 164/166bpm [934b/km] 65cal 10.53/12.16kmph One stop when double-knotted shoelace came loose. Slower today so maybe that's why I could go further. Felt OK but that was enough - let's "die another day". 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
-	3.1mi, 23:45 Run - General 1) 1km - 4:29(4:29/km) 65cal 13.36/15.89kmph 2) 1km - 4:54(4:54/km) 67cal 12.23/13.74kmph 3) 1km - 4:46(4:46/km) 65cal 12.61/13.3kmph 4) 1km - 4:46(4:46/km) 66cal 12.59/13.74kmph 5) 1km - 4:42(4:42/km) 66cal 12.77/19.08kmph 6) 0.04km - 8(3:41/km) 2cal 16.27/19.08kmph That went OK. No walk included, which gave me a better time. Add a comment	-	18.6mi, 2:49:12 Run - General 1) 1km - 5:30(5:30/km) 135/145bpm [743b/km] 52cal 10.91/12.7kmph 2) 1km - 5:35(5:35/km) 149/154bpm [832b/km] 60cal 10.75/11.62kmph 3) 1km - 5:28(5:28/km) 149/153bpm [814b/km] 59cal 10.98/12.5kmph 4) 1km - 5:31(5:31/km) 152/154bpm [838b/km] 59cal 10.88/11.72kmph 5) 1km - 5:43(5:43/km) 153/156bpm [874b/km] 61cal 10.51/14.08kmph 6) 1km - 5:41(5:41/km) 155/158bpm [880b/km] 62cal 10.57/12.26kmph 7) 1km - 5:30(5:30/km) 155/157bpm [852b/km] 60cal 10.92/11.52kmph 8) 1km - 5:47(5:47/km) 155/157bpm [898b/km] 62cal 10.36/11.12kmph 9) 1km - 5:35(5:35/km) 153/157bpm [853b/km] 59cal 10.76/11.19kmph 10) 1km - 5:42(5:42/km) 155/157bpm [882b/km] 61cal 10.54/11.79kmph 11) 1km - 5:43(5:43/km) 155/157bpm [887b/km] 61cal 10.49/10.95kmph 12) 1km - 5:36(5:36/km) 155/157bpm [869b/km] 60cal 10.7/11.12kmph 13) 1km - 5:36(5:36/km) 155/157bpm [869b/km] 60cal 10.71/11.29kmph 14) 1km - 5:39(5:39/km) 155/158bpm [877b/km] 58cal 10.61/13kmph 15) 1km - 5:38(5:38/km) 155/156bpm [873b/km] 57cal 10.65/11.12kmph 16) 1km - 5:41(5:41/km) 155/157bpm [881b/km] 58cal 10.56/12.09kmph 17) 1km - 5:41(5:41/km) 155/158bpm [880b/km] 57cal 10.57/13.44kmph 18) 1km - 6:03(6:03/km) 157/159bpm [951b/km] 63cal 9.9/13.67kmph 19) 1km - 5:35(5:35/km) 157/159bpm [877b/km] 58cal 10.75/11.29kmph 20) 1km - 5:28(5:28/km) 159/161bpm [869b/km] 59cal 10.98/13.13kmph 21) 1km - 5:31(5:31/km) 159/161bpm [877b/km] 59cal 10.87/11.49kmph 22) 1km - 5:30(5:30/km) 159/161bpm [875b/km] 59cal 10.9/13.77kmph 23) 1km - 5:37(5:37/km) 160/162bpm [897b/km] 61cal 10.7/11.39kmph 24) 1km - 5:37(5:37/km) 160/161bpm [899b/km] 61cal 10.68/11.52kmph 25) 1km - 5:41(5:41/km) 161/163bpm [915b/km] 63cal 10.56/11.39kmph 26) 1km - 5:31(5:31/km) 162/163bpm [893b/km] 62cal 10.88/12.19kmph 27) 1km - 5:25(5:25/km) 163/165bpm [883b/km] 62cal 11.08/11.49kmph 28) 1km - 6:47(6:47/km) 150/164bpm [1017b/km] 48cal 8.85/12.33kmph 29) 1km - 5:22(5:22/km) 163/165bpm [875b/km] 60cal 11.17/11.86kmph 30) 1km - 5:17(5:17/km) 167/172bpm [882b/km] 62cal 11.36/13.91kmph 31) 0.05km - 13(4:21/km) 172/173bpm [747b/km] 2cal 13.82/12.8kmph Nice conditions. Feet going a bit numb from 11-16k. Feeling a bit stuffed at 27k, so did a nice walk as I was ahead of expected pace. Legs still wanting to go at 30k but that was enough. Add a comment	-	-	18.6mi, 2:57:08 Run - General 1) 1km - 5:51(5:51/km) 139/150bpm [814b/km] 57cal 10.25/11.92kmph 2) 1km - 5:45(5:45/km) 149/153bpm [857b/km] 61cal 10.43/11.66kmph 3) 1km - 5:35(5:35/km) 151/154bpm [842b/km] 60cal 10.76/11.19kmph 4) 1km - 5:46(5:46/km) 151/153bpm [870b/km] 61cal 10.42/13.5kmph 5) 1km - 5:45(5:45/km) 153/156bpm [880b/km] 61cal 10.43/18.48kmph 6) 1km - 5:46(5:46/km) 153/156bpm [882b/km] 61cal 10.4/12.66kmph 7) 1km - 5:34(5:34/km) 152/156bpm [845b/km] 59cal 10.79/11.19kmph 8) 1km - 5:47(5:47/km) 153/156bpm [884b/km] 61cal 10.39/11.08kmph 9) 1km - 5:37(5:37/km) 152/154bpm [853b/km] 58cal 10.69/12.39kmph 10) 1km - 5:45(5:45/km) 152/155bpm [873b/km] 59cal 10.45/17.4kmph 11) 1km - 5:54(5:54/km) 152/154bpm [898b/km] 61cal 10.16/12.9kmph 12) 1km - 5:55(5:55/km) 150/152bpm [888b/km] 58cal 10.13/11.22kmph 13) 1km - 5:58(5:58/km) 149/152bpm [890b/km] 55cal 10.04/10.48kmph 14) 1km - 6:01(6:01/km) 148/151bpm [890b/km] 53cal 9.98/10.52kmph 15) 1km - 5:54(5:54/km) 147/149bpm [868b/km] 51cal 10.16/10.65kmph 16) 1km - 5:57(5:57/km) 148/150bpm [880b/km] 51cal 10.09/11.29kmph 17) 1km - 6:07(6:07/km) 148/152bpm [906b/km] 52cal 9.8/10.45kmph 18) 1km - 6:41(6:41/km) 149/152bpm [995b/km] 61cal 8.99/11.89kmph 19) 1km - 6:04(6:04/km) 149/152bpm [904b/km] 65cal 9.89/10.65kmph 20) 1km - 5:48(5:48/km) 149/152bpm [864b/km] 65cal 10.35/11.22kmph 21) 1km - 5:56(5:56/km) 149/152bpm [884b/km] 66cal 10.12/12.29kmph 22) 1km - 5:42(5:42/km) 149/152bpm [850b/km] 65cal 10.52/11.46kmph 23) 1km - 5:51(5:51/km) 149/152bpm [871b/km] 65cal 10.27/11.12kmph 24) 1km - 5:56(5:56/km) 149/152bpm [884b/km] 65cal 10.11/10.68kmph 25) 1km - 5:49(5:49/km) 149/152bpm [866b/km] 66cal 10.32/14.88kmph 26) 1km - 6:00(6:00/km) 149/152bpm [893b/km] 65cal 10.01/10.55kmph 27) 1km - 5:48(5:48/km) 149/152bpm [863b/km] 65cal 10.36/10.75kmph 28) 1km - 5:59(5:59/km) 149/152bpm [893b/km] 65cal 10.02/10.68kmph 29) 1km - 6:04(6:04/km) 149/152bpm [904b/km] 66cal 9.89/10.68kmph 30) 1km - 5:55(5:55/km) 149/152bpm [882b/km] 64cal 10.14/10.98kmph 31) 0.12km - 39(5:18/km) 149/152bpm [788b/km] 7cal 11.34/11.82kmph Sluggish run. No strength. Slow half, 2:04. At least I didn't walk. Not hopeful for a good marathon next month. 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
-	3.1mi, 23:26 Run - General 1) 1km - 4:31(4:31/km) 65cal 13.27/16.89kmph 2) 1km - 4:48(4:48/km) 67cal 12.49/13.74kmph 3) 1km - 4:40(4:40/km) 66cal 12.88/17.4kmph 4) 1km - 4:48(4:48/km) 66cal 12.48/13.27kmph 5) 1km - 4:34(4:34/km) 64cal 13.15/16.53kmph 6) 0.03km - 5(3:03/km) 1cal 19.66/13.77kmph Nice cool morning. That went OK. Probably more warm-up needed. Add a comment	-	18.6mi, 2:55:45 Run - General 1) 1km - 5:51(5:51/km) 138/148bpm [808b/km] 57cal 10.25/11.35kmph 2) 1km - 5:42(5:42/km) 151/157bpm [861b/km] 63cal 10.52/11.46kmph 3) 1km - 5:29(5:29/km) 154/157bpm [845b/km] 59cal 10.94/11.49kmph 4) 1km - 5:36(5:36/km) 155/158bpm [868b/km] 60cal 10.71/11.59kmph 5) 1km - 5:48(5:48/km) 155/157bpm [900b/km] 63cal 10.33/12.7kmph 6) 1km - 5:44(5:44/km) 156/158bpm [894b/km] 62cal 10.47/13.44kmph 7) 1km - 5:33(5:33/km) 155/157bpm [861b/km] 59cal 10.8/13.54kmph 8) 1km - 5:42(5:42/km) 155/158bpm [885b/km] 61cal 10.51/11.25kmph 9) 1km - 5:35(5:35/km) 155/157bpm [867b/km] 59cal 10.73/12.66kmph 10) 1km - 5:49(5:49/km) 152/154bpm [884b/km] 59cal 10.32/11.76kmph 11) 1km - 5:51(5:51/km) 152/154bpm [889b/km] 60cal 10.26/11.72kmph 12) 1km - 5:44(5:44/km) 152/155bpm [871b/km] 57cal 10.47/11.22kmph 13) 1km - 5:41(5:41/km) 153/155bpm [871b/km] 57cal 10.54/11.12kmph 14) 1km - 5:46(5:46/km) 151/155bpm [870b/km] 53cal 10.42/10.95kmph 15) 1km - 5:51(5:51/km) 151/155bpm [882b/km] 54cal 10.27/10.95kmph 16) 1km - 5:45(5:45/km) 152/155bpm [875b/km] 54cal 10.43/13.27kmph 17) 1km - 5:50(5:50/km) 152/154bpm [886b/km] 53cal 10.29/11.32kmph 18) 1km - 6:46(6:46/km) 149/154bpm [1007b/km] 54cal 8.88/12.33kmph 19) 1km - 5:53(5:53/km) 149/152bpm [877b/km] 48cal 10.2/10.81kmph 20) 1km - 5:53(5:53/km) 150/152bpm [882b/km] 50cal 10.2/11.96kmph 21) 1km - 6:01(6:01/km) 150/151bpm [902b/km] 49cal 9.98/10.45kmph 22) 1km - 5:49(5:49/km) 152/154bpm [884b/km] 53cal 10.31/11.69kmph 23) 1km - 5:59(5:59/km) 153/154bpm [915b/km] 55cal 10.04/10.85kmph 24) 1km - 5:57(5:57/km) 153/156bpm [911b/km] 55cal 10.07/10.68kmph 25) 1km - 5:56(5:56/km) 154/156bpm [913b/km] 55cal 10.12/12.29kmph 26) 1km - 5:54(5:54/km) 155/156bpm [914b/km] 55cal 10.17/10.78kmph 27) 1km - 5:56(5:56/km) 155/157bpm [920b/km] 57cal 10.11/10.71kmph 28) 1km - 5:54(5:54/km) 158/160bpm [933b/km] 62cal 10.17/10.98kmph 29) 1km - 5:57(5:57/km) 159/160bpm [947b/km] 63cal 10.07/10.58kmph 30) 1km - 5:58(5:58/km) 159/162bpm [949b/km] 64cal 10.05/11.76kmph 31) 0.16km - 1:27(9:11/km) 161/165bpm [1478b/km] 15cal 6.54/15.62kmph 32) 0km - 2(0/km) 161/165bpm [INFb/km] 33) 0km - 1(0/km) 161/165bpm [INFb/km] 34) 0km - 4(0/km) 161/165bpm [INFb/km] Add a comment	-	-	-

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