-
Races
39 -
Miles
8082 -
Miles
69 -
Miles
429 -
WAVA
66.58% -
Mile
6:17 -
5k
20:52 -
5M
35:19 -
10k
44:49 -
10M
1:11:32 -
Half
1:37:59 -
Mara
4:02:11
| About Me | |
|---|---|
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Ran as a youngster on a regular basis then stopped as work, life and idleness along with moving around for work got in the way for about 20 years.
I decided in 2013 that I was fed up with being a couch potato and started doing a bit of running, just for fitness sake. To keep myself motivated, I entered the Great Birmingham Run (Half Marathon) in 2013 and trained towards it. Loved the experience and have continued running since. Show More...
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| Random Q&A | See your Q&A |
|---|---|
| This user has not completed any responses. | |
| Recent Blogs | |
|---|---|
| Resurrection | 29th Mar |
| Over and Out | Nov 2023 |
| The Quest Continues…….. | Oct 2023 |
| April - A Tale of 2 Races | May 2023 |
| My parkrun |
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| Beacon parkrun |
| Recent Training | |||
|---|---|---|---|
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24th Apr
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Pilates | 0mi | 17:20 |
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24th Apr
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General | 1.4mi | 34:26 |
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24th Apr
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General | 0.5mi | 10:15 |
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24th Apr
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General | 0.7mi | 13:45 |
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23rd Apr
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General | 1.6mi | 30:41 |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:09 |
| 5k | 21:04 |
| 5mi | 36:06 |
| 10k | 45:30 |
| 10mi | 1:14:37 |
| Half | 1:39:30 |
| 20mi | 2:55:59 |
| Mara | 4:01:18 |
| Recent Pictures | |
|---|---|
| No pictures shared | |
| 2024 Targets | Set your targets |
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| Recent Threads |
|---|
| This user has not joined in with any threads recently |
| Buddies (3) |
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| Followers (4) |
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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 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 1 | 6:17 64.77 | 6:17
6:17/mi
|
64.77 | ||||||||||
| 2mi | 1 | 14:23 58.75 | 14:23
7:12/mi
|
58.75 | ||||||||||
| 2.1mi | 1 | 13:42 66.58 | 13:42
6:33/mi
|
66.58 | ||||||||||
| 5km | 8 | 21:30 62.48 | 21:03 64.29 | 22:40 60.59 | 21:03 65.25 | 20:52 66.32 | 20:52
6:43/mi
|
66.32 | ||||||
| 5mi | 2 | 35:19 62.20 | 35:44 62.93 | 35:19
7:04/mi
|
62.93 | |||||||||
| 6mi | 2 | 44:00 61.05 | 43:55 61.65 | 43:55
7:19/mi
|
61.65 | |||||||||
| 10km | 4 | 51:30 51.56 | 45:28 59.83 | 44:49 62.10 | 44:49
7:13/mi
|
62.10 | ||||||||
| 8.5mi | 1 | 1:20:35 45.92 | 1:20:35
9:29/mi
|
45.92 | ||||||||||
| 10mi | 1 | 1:11:32 64.22 | 1:11:32
7:09/mi
|
64.22 | ||||||||||
| 13.1mi | 15 | 2:05:46 46.15 | 1:58:23 49.11 | 1:49:56 53.03 | 1:48:31 53.90 | 1:51:01 52.91 | 1:56:00 50.89 | 1:41:51 58.31 | 1:42:09 58.53 | 1:37:59 61.49 | 1:43:11 58.86 | 1:40:06 61.18 | 1:37:59
7:29/mi
|
61.49 |
| 26.2mi | 3 | 4:10:08 49.24 | 4:05:43 51.41 | 4:02:11 53.02 | 4:02:11
9:15/mi
|
53.02 |
| 2023 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 8 Oct | MBNA Chester Marathon PB | 4:02:11 | 53.02 | 26.2mi |
| 11 Jul | Worthington 6 PB | 43:55 | 61.65 | 6mi |
| 14 Jun | Washlands Relays PB | 13:42 | 66.58 | 2.09mi |
| 30 Apr | Uttoxeter Half Marathon SB | 1:40:06 | 61.18 | 13.1mi |
| 16 Apr | Run In The Forest SB | 35:44 | 62.93 | 5mi |
| 4 Mar | Kingsbury Water parkrun PB | 20:52 | 66.32 | 5km |
| 1 Feb | February Virtual Mile PB | 6:17 | 64.77 | 1mi |
| 2022 | Result | WAVA | Distance | |
| 5 Jul | Worthington 6 SB | 44:00 | 61.05 | 6mi |
| 18 Jun | Beacon parkrun SB | 21:03 | 65.25 | 5km |
| 1 May | Great Birmingham Run SB | 1:43:11 | 58.86 | 13.1mi |
| 3 Apr | Cathedral to Castle PB | 1:11:32 | 64.22 | 10mi |
| 13 Mar | Florette Fradley 10k PB | 44:49 | 62.10 | 10km |
| 2021 | Result | WAVA | Distance | |
| 20 Nov | Beacon parkrun SB | 22:40 | 60.59 | 5km |
| 23 Oct | Sutton Park parkrun | 26:06 | 52.23 | 5km |
| 3 Oct | London Marathon SB | 4:05:43 | 51.41 | 26.2mi |
| 2 May | Uttoxeter Virtual Half Marathon PB | 1:37:59 | 61.49 | 13.1mi |
| 2020 | Result | WAVA | Distance | |
| 15 Nov | Remembrance Day Virtual Half Marathon SB | 1:42:09 | 58.53 | 13.1mi |
| 16 Sep | Staffs Knot Virtual 5 miles PB | 35:19 | 62.20 | 5mi |
| 1 Jan | Chasewater parkrun SB | 21:03 | 64.29 | 5km |
| 2019 | Result | WAVA | Distance | |
| 27 Oct | Cannock Chase Half Marathon | 2:07:44 | 46.49 | 13.1mi |
| 13 Jul | Chasewater parkrun | 22:10 | 60.60 | 5km |
| 29 Jun | Kingsbury Water parkrun SB | 21:30 | 62.48 | 5km |
| 12 Jun | Washland's Relays PB | 14:23 | 58.75 | 2mi |
| 25 May | Kingsbury Water parkrun | 22:38 | 59.35 | 5km |
| 12 May | Lichfield Half Marathon SB | 1:41:51 | 58.31 | 13.1mi |
| 10 Mar | Florette Fradley 10k SB | 45:28 | 59.83 | 10km |
| 2018 | Result | WAVA | Distance | |
| 15 Sep | Yabba Dabba Doo SB | 1:56:00 | 50.89 | 13.1mi |
| 6 May | Lichfield Half Marathon | 1:59:41 | 49.33 | 13.1mi |
| 2017 | Result | WAVA | Distance | |
| 15 Oct | Birmingham International Marathon SB | 4:10:08 | 49.24 | 26.2mi |
| 1 Jul | Birmingham Black Country Half Marathon SB | 1:51:01 | 52.91 | 13.1mi |
| 2016 | Result | WAVA | Distance | |
| 16 Oct | Great Birmingham Run | 1:59:45 | 48.85 | 13.1mi |
| 20 Mar | Stafford Half Marathon SB | 1:48:31 | 53.90 | 13.1mi |
| 2015 | Result | WAVA | Distance | |
| 18 Oct | Great Birmingham Run | 1:56:01 | 50.25 | 13.1mi |
| 22 Mar | Stafford Half Marathon SB | 1:49:56 | 53.03 | 13.1mi |
| 2014 | Result | WAVA | Distance | |
| 19 Oct | Great Birmingham Run SB | 1:58:23 | 49.11 | 13.1mi |
| 10 Aug | Cannock Chase 10k SB | 51:30 | 51.56 | 10km |
| 1 Jun | Great Midlands Fun Run PB | 1:20:35 | 45.92 | 8.5mi |
| 9 Mar | Florette Fradley 10k | 56:23 | 47.10 | 10km |
| 2013 | Result | WAVA | Distance | |
| 20 Oct | Great Birmingham Run SB | 2:05:46 | 46.15 | 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 | 145 | 78 | 93 | 53 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 369 |
| 2024 | 0 | 0 | 14 | 49 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 63 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 9 | 0 | 0 | 0 | 31 | 42 |
| 2023 | 88 | 88 | 95 | 96 | 80 | 64 | 119 | 104 | 100 | 78 | 61 | 0 | 975 |
| 2022 | 0 | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2022 | 109 | 75 | 97 | 70 | 96 | 78 | 69 | 83 | 80 | 80 | 83 | 76 | 995 |
| 2022 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 20 |
| 2021 | 0 | 0 | 0 | 2 | 0 | 9 | 1 | 2 | 0 | 0 | 1 | 0 | 16 |
| 2021 | 103 | 84 | 104 | 104 | 101 | 100 | 135 | 110 | 110 | 80 | 82 | 89 | 1202 |
| 2021 | 0 | 0 | 0 | 0 | 25 | 13 | 0 | 0 | 0 | 0 | 12 | 0 | 49 |
| 2020 | 116 | 108 | 78 | 102 | 106 | 103 | 107 | 108 | 85 | 102 | 86 | 100 | 1200 |
| 2019 | 52 | 65 | 87 | 93 | 80 | 56 | 61 | 50 | 86 | 78 | 69 | 89 | 867 |
| 2018 | 45 | 55 | 81 | 114 | 102 | 107 | 66 | 61 | 40 | 45 | 45 | 45 | 807 |
| 2017 | 21 | 48 | 50 | 71 | 63 | 60 | 82 | 82 | 102 | 66 | 38 | 35 | 716 |
| 2016 | 68 | 49 | 42 | 3 | 17 | 16 | 40 | 36 | 66 | 32 | 38 | 35 | 443 |
| 2015 | 59 | 62 | 62 | 0 | 10 | 32 | 41 | 59 | 40 | 35 | 5 | 14 | 419 |
| 2014 | 0 | 0 | 33 | 51 | 54 | 40 | 56 | 13 | 43 | 34 | 38 | 33 | 394 |
|
Fri 29th Mar
Mar 29
|
Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
|
1mi,
22:22Walk - General
1) 1mi - 21:56(21:56/mi) 85/97bpm [1865b/mi] 100cal 52/63rpm
2) 0.02mi - 26(24:50/mi) 83/84bpm [2061b/mi] 2cal 52/56rpm  Add a comment
2mi,
48:44Walk - General
1) 1mi - 21:11(21:11/mi) 86/98bpm [1822b/mi] 97cal 54/64rpm
2) 0.99mi - 27:33(27:44/mi) 86/103bpm [2385b/mi] 109cal 39/107rpm Add a comment
1mi,
22:04Walk - General
1) 1mi - 22:00(22:00/mi) 92/107bpm [2024b/mi] 108cal 49/68rpm
2) 0mi - 3(37:52/mi) 99/99bpm [3749b/mi] 59/60rpm Add a comment |
1mi,
16:16 Walk - General
1) 0.95mi - 16:16(17:07/mi) 113/128bpm [1935b/mi] 104cal 59/67rpm
Add a comment
2mi,
1:04:08Walk - General
1) 1mi - 21:40(21:40/mi) 95/111bpm [2058b/mi] 110cal 52/71rpm
2) 0.99mi - 42:28(43:04/mi) 76/122bpm [3273b/mi] 122cal 19/85rpm Add a comment
0.9mi,
17:17Walk - General
1) 0.87mi - 17:17(19:48/mi) 111/120bpm [2197b/mi] 87cal 54/63rpm
Add a comment
0.9mi,
17:17Walk - General
1) 0.87mi - 17:17(19:48/mi) 111/120bpm [2197b/mi] 87cal 54/63rpm
Add a comment
0.5mi,
19:22Walk - General
1) 0.53mi - 19:22(36:28/mi) 74/95bpm [2698b/mi] 62cal 25/76rpm
Add a comment
0.5mi,
19:22Walk - General
1) 0.53mi - 19:22(36:28/mi) 74/95bpm [2698b/mi] 62cal 25/76rpm
Add a comment
0.5mi,
19:22Walk - General
1) 0.53mi - 19:22(36:28/mi) 74/95bpm [2698b/mi] 62cal 25/76rpm
Add a comment
0.5mi,
19:22Walk - General
1) 0.53mi - 19:22(36:28/mi) 74/95bpm [2698b/mi] 62cal 25/76rpm
Add a comment |
1.6mi,
35:32 Walk - General
1) 1mi - 21:45(21:45/mi) 59/98bpm [1284b/mi] 67cal 53/62rpm
2) 0.56mi - 13:47(24:34/mi) 69/84bpm [1695b/mi] 25cal 42/62rpm Add a comment
1mi,
21:46Walk - General
1) 1mi - 21:42(21:42/mi) 77/95bpm [1671b/mi] 84cal 53/64rpm
2) 0mi - 4(15:55/mi) 82/82bpm [1305b/mi] 59/60rpm Add a comment
0.7mi,
15:05Walk - General
1) 0.72mi - 15:05(20:59/mi) 105/119bpm [2202b/mi] 80cal 51/79rpm
Add a comment
4.2mi,
44:51Run - General
Tarmac and trail. Wet and muddy trails this morning - loved it!
Probably should have worn my trail shoes instead of my knackered Endorphin Speed 3’s but all part of the fun! 1) 1mi - 9:27(9:27/mi) 141/150bpm [1333b/mi] 117cal 330/456W 2) 1mi - 13:31(13:31/mi) 136/147bpm [1839b/mi] 136cal 189/477W 3) 1mi - 9:54(9:54/mi) 146/150bpm [1445b/mi] 120cal 286/391W 4) 1mi - 10:01(10:01/mi) 143/152bpm [1432b/mi] 113cal 296/403W 5) 0.21mi - 1:58(9:17/mi) 148/148bpm [1373b/mi] 24cal 319/348W 31st Mar 2024, 8:31am
Velociraptor wrote: Well done :)31st Mar 2024, 8:39am
Keegan wrote: Thank you!31st Mar 2024, 9:00am
Bowman 🇸🇪 wrote: Another good one!31st Mar 2024, 2:44pm
Keegan wrote: Cheers mate. I never did much trail before, but love the fact that due to the terrain, and the various gates you have to go through pace doesn’t really matter31st Mar 2024, 3:52pm
Bowman 🇸🇪 wrote: Exactly :) I love a good trail run. Add a comment |
1.2mi,
27:42 Walk - General
1) 1mi - 23:18(23:18/mi) 112/133bpm [2610b/mi] 129cal 45/100rpm
2) 0.23mi - 4:23(19:10/mi) 104/115bpm [1994b/mi] 23cal 52/90rpm Add a comment
4.1mi,
37:02Run - General
Run with my daughter - bit of a recce for her 10 mile race on Sunday.
My favourite run of the year so far. So proud of her for training hard for this event, often on her own while I was incapacitated. 1) 1mi - 8:43(8:43/mi) 153/168bpm [1334b/mi] 113cal 325/404W 2) 1mi - 8:42(8:42/mi) 169/176bpm [1471b/mi] 121cal 329/430W 3) 1mi - 9:23(9:23/mi) 169/181bpm [1587b/mi] 128cal 314/415W 4) 1mi - 9:39(9:39/mi) 172/184bpm [1659b/mi] 132cal 310/459W 5) 0.06mi - 35(9:12/mi) 171/172bpm [1572b/mi] 8cal 282/294W
1.1mi,
23:17Walk - General
1) 1mi - 22:06(22:06/mi) 94/113bpm [2077b/mi] 102cal 51/112rpm
2) 0.05mi - 1:11(21:31/mi) 91/95bpm [1958b/mi] 5cal 55/59rpm Add a comment
0.7mi,
17:45Walk - General
1) 0.66mi - 17:45(26:46/mi) 94/109bpm [2516b/mi] 80cal 33/73rpm
Add a comment |
1mi,
21:59 Walk - General
1) 1mi - 21:38(21:38/mi) 90/99bpm [1947b/mi] 100cal 53/64rpm
2) 0.02mi - 21(17:47/mi) 88/89bpm [1565b/mi] 2cal 58/59rpm Add a comment
0.5mi,
10:37Walk - General
1) 0.5mi - 10:37(21:19/mi) 80/97bpm [1705b/mi] 50cal 50/62rpm
Add a comment |
1mi,
23:10 Walk - General
1) 1mi - 22:46(22:46/mi) 86/104bpm [1957b/mi] 100cal 51/73rpm
2) 0.01mi - 24(31:43/mi) 84/88bpm [2664b/mi] 2cal 37/58rpm Add a comment
0.7mi,
14:08Walk - General
1) 0.73mi - 14:08(19:19/mi) 97/104bpm [1874b/mi] 76cal 55/65rpm
Add a comment
0.7mi,
21:34Walk - General
1) 0.72mi - 21:34(29:59/mi) 92/106bpm [2758b/mi] 101cal 34/64rpm
Add a comment |
4.2mi,
39:58 Run - Track Session
W/Up, 4 x 800m (200m walk/jog), Cool Down
Felt great to open the legs up a bit more, but bloody hard! 1) 0.75mi - 6:42(9:00/mi) 146/161bpm [1313b/mi] 85cal 330/376W 2) 0.19mi - 2:17(11:52/mi) 138/162bpm [1637b/mi] 24cal 232/551W 3) 0.49mi - 3:36(7:21/mi) 136/147bpm [999b/mi] 39cal 385/514W 4) 0.14mi - 2:06(15:20/mi) 145/163bpm [2223b/mi] 24cal 172/387W 5) 0.49mi - 3:37(7:23/mi) 149/158bpm [1100b/mi] 46cal 386/478W 6) 0.13mi - 2:13(16:58/mi) 151/175bpm [2562b/mi] 26cal 170/383W 7) 0.49mi - 3:40(7:29/mi) 168/185bpm [1256b/mi] 52cal 379/487W 8) 0.13mi - 2:59(22:53/mi) 141/185bpm [3228b/mi] 24cal 88/388W 9) 0.5mi - 3:34(7:11/mi) 156/166bpm [1120b/mi] 49cal 397/484W 10) 0.12mi - 2:26(19:35/mi) 144/173bpm [2819b/mi] 21cal 123/393W 11) 0.75mi - 6:45(8:59/mi) 165/177bpm [1483b/mi] 93cal 332/383W 12) 0.01mi - 2(4:32/mi) 177/177bpm [802b/mi] 1cal 339/341W 4th Apr 2024, 7:12pm
Bowman 🇸🇪 wrote: Nice track session!4th Apr 2024, 7:40pm
Keegan wrote: Thank you 🙏 4th Apr 2024, 9:18pm
Velociraptor wrote: Well done :)4th Apr 2024, 9:33pm
Keegan wrote: Thank you V’rap! Add a comment
1.9mi,
40:17Walk - General
1) 1mi - 20:29(20:29/mi) 100/118bpm [2049b/mi] 110cal 50/65rpm
2) 0.92mi - 19:48(21:30/mi) 88/100bpm [1892b/mi] 86cal 53/64rpm Add a comment
1.5mi,
30:50Walk - General
1) 1mi - 21:10(21:10/mi) 69/89bpm [1461b/mi] 97cal 52/70rpm
2) 0.48mi - 9:40(20:11/mi) 69/90bpm [1393b/mi] 46cal 54/62rpm Add a comment
0.6mi,
16:06Walk - General
1) 0.63mi - 16:06(25:35/mi) 66/83bpm [1688b/mi] 52cal 34/63rpm
Add a comment |
|
Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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|
0.8mi,
15:32 Walk - General
1) 0.79mi - 15:32(19:35/mi) 85/99bpm [1664b/mi] 79cal 54/69rpm
Add a comment
1.5mi,
32:02Walk - General
1) 1mi - 21:16(21:16/mi) 95/117bpm [2021b/mi] 102cal 53/66rpm
2) 0.51mi - 10:45(21:04/mi) 105/116bpm [2212b/mi] 48cal 55/64rpm Add a comment
0.7mi,
14:10Walk - General
1) 0.65mi - 14:10(21:47/mi) 101/109bpm [2200b/mi] 72cal 49/62rpm
Add a comment |
1.5mi,
32:15 Walk - General
1) 1mi - 21:21(21:21/mi) 90/105bpm [1922b/mi] 103cal 51/64rpm
2) 0.5mi - 10:54(21:48/mi) 92/104bpm [2006b/mi] 49cal 53/60rpm Add a comment
1.4mi,
27:53Walk - General
1) 1mi - 20:58(20:58/mi) 105/119bpm [2202b/mi] 108cal 50/63rpm
2) 0.35mi - 6:55(19:52/mi) 100/107bpm [1987b/mi] 33cal 55/62rpm Add a comment
0.9mi,
18:33Walk - General
1) 0.87mi - 18:33(21:13/mi) 116/128bpm [2461b/mi] 110cal 48/68rpm
Add a comment
5mi,
44:20Run - General
That felt good, the whole way around 😁
1) 1mi - 9:09(9:09/mi) 149/165bpm [1364b/mi] 117cal 329/378W 2) 1mi - 8:50(8:50/mi) 161/167bpm [1423b/mi] 119cal 320/378W 3) 1mi - 8:49(8:49/mi) 166/172bpm [1462b/mi] 121cal 329/408W 4) 1mi - 8:49(8:49/mi) 170/174bpm [1499b/mi] 122cal 321/365W 5) 1mi - 8:39(8:39/mi) 174/177bpm [1506b/mi] 122cal 323/376W 6) 0.01mi - 4(7:36/mi) 176/176bpm [1338b/mi] 1cal 323/327W 6th Apr 2024, 7:27am
Bowman 🇸🇪 wrote: Looks like a good outing!6th Apr 2024, 7:50am
Velociraptor wrote: Well done :)6th Apr 2024, 8:01am
Keegan wrote: Thanks guys, it was a good run Add a comment |
0.8mi,
17:44 Walk - General
1) 0.82mi - 17:44(21:45/mi) 89/99bpm [1936b/mi] 83cal 53/67rpm
Add a comment
1.5mi,
31:38Walk - General
1) 1mi - 21:48(21:48/mi) 90/103bpm [1963b/mi] 102cal 50/61rpm
2) 0.47mi - 9:50(21:02/mi) 87/98bpm [1830b/mi] 46cal 54/119rpm Add a comment
0.7mi,
15:02Walk - General
1) 0.7mi - 15:02(21:28/mi) 85/97bpm [1824b/mi] 70cal 51/61rpm
Add a comment |
1.5mi,
31:05 Walk - General
1) 1mi - 20:46(20:46/mi) 93/111bpm [1931b/mi] 101cal 53/83rpm
2) 0.49mi - 10:19(20:58/mi) 91/99bpm [1907b/mi] 48cal 53/63rpm Add a comment
0.4mi,
13:13Walk - General
1) 0.44mi - 13:13(30:09/mi) 82/102bpm [2473b/mi] 51cal 31/66rpm
Add a comment |
0mi,
34:22 Cross - Strength Add a comment
4.6mi,
40:40Run - General
Just running - and trying not to worry about the pins and needles that i seem to have constantly in my left arm and legs nowadays! Except when I’m running.
Probably stress from work but possibly nerve damage from my accident although it has only started since I started running again. Who knows! 1) 1mi - 8:55(8:55/mi) 136/148bpm [1213b/mi] 108cal 323/389W 2) 1mi - 8:56(8:56/mi) 167/181bpm [1491b/mi] 122cal 325/398W 3) 1mi - 8:52(8:52/mi) 179/182bpm [1589b/mi] 128cal 323/382W 4) 1mi - 8:55(8:55/mi) 179/182bpm [1597b/mi] 128cal 315/381W 5) 0.56mi - 5:01(9:01/mi) 178/182bpm [1604b/mi] 71cal 313/358W 9th Apr 2024, 8:26pm
Velociraptor wrote: Well done :)9th Apr 2024, 8:48pm
Keegan wrote: Thank you 🙏 10th Apr 2024, 6:03am
Sigh wrote: Good to get out, well done! Hope the pins & needles when not running clears up.10th Apr 2024, 6:54am
Bowman 🇸🇪 wrote: Well run, geep it easy and get better!11th Apr 2024, 9:00am
Keegan wrote: Cheers guys11th Apr 2024, 9:00am
Keegan wrote: Cheers guys Add a comment
1.2mi,
28:03Walk - General
1) 1mi - 22:52(22:52/mi) 86/97bpm [1967b/mi] 101cal 51/67rpm
2) 0.23mi - 5:11(22:54/mi) 81/92bpm [1855b/mi] 18cal 27/73rpm Add a comment
0.6mi,
13:52Walk - General
1) 0.58mi - 13:52(23:54/mi) 64/77bpm [1530b/mi] 56cal 42/68rpm
Add a comment
0.5mi,
11:32Walk - General
1) 0.49mi - 11:32(23:34/mi) 91/101bpm [2144b/mi] 55cal 48/75rpm
Add a comment |
0mi,
20:02 Cross - Strength Add a comment |
4.3mi,
40:00 Run - Intervals
W/Up, 10 x 1 Min On / 1 Min Off, Cool Down
Felt great! Slight bit of discomfort in the lower back on a couple of the reps. But loved the fact that they got quicker the longer into the session. It feels so nice to be moving fast, even if it is just for a minute at a time. 1) 1mi - 8:51(8:51/mi) 157/170bpm [1389b/mi] 117cal 330/405W 2) 0.14mi - 1:00(7:16/mi) 177/183bpm [1286b/mi] 15cal 379/411W 3) 0.06mi - 1:00(16:25/mi) 171/184bpm [2807b/mi] 13cal 154/406W 4) 0.14mi - 1:00(6:55/mi) 162/180bpm [1121b/mi] 14cal 411/456W 5) 0.07mi - 1:00(15:22/mi) 176/181bpm [2705b/mi] 14cal 137/409W 6) 0.15mi - 1:00(6:40/mi) 168/179bpm [1119b/mi] 14cal 409/447W 7) 0.07mi - 1:00(14:29/mi) 172/181bpm [2490b/mi] 14cal 152/413W 8) 0.15mi - 1:00(6:41/mi) 168/185bpm [1123b/mi] 14cal 436/480W 9) 0.07mi - 1:00(15:04/mi) 180/186bpm [2713b/mi] 15cal 163/420W 10) 0.15mi - 1:00(6:45/mi) 170/184bpm [1148b/mi] 14cal 417/472W 11) 0.07mi - 1:00(14:52/mi) 178/184bpm [2648b/mi] 14cal 163/404W 12) 0.16mi - 1:00(6:26/mi) 175/186bpm [1126b/mi] 15cal 442/489W 13) 0.07mi - 1:00(14:18/mi) 177/188bpm [2531b/mi] 15cal 149/442W 14) 0.16mi - 1:00(6:25/mi) 164/178bpm [1053b/mi] 14cal 412/459W 15) 0.07mi - 1:00(14:57/mi) 184/190bpm [2751b/mi] 15cal 157/425W 16) 0.15mi - 1:00(6:27/mi) 180/189bpm [1162b/mi] 15cal 457/492W 17) 0.06mi - 1:00(16:37/mi) 181/190bpm [3009b/mi] 15cal 158/433W 18) 0.16mi - 1:00(6:23/mi) 171/188bpm [1092b/mi] 14cal 428/471W 19) 0.06mi - 1:00(16:39/mi) 180/190bpm [2997b/mi] 15cal 161/462W 20) 0.16mi - 1:00(6:20/mi) 166/186bpm [1050b/mi] 14cal 414/482W 21) 0.05mi - 1:00(18:13/mi) 179/189bpm [3260b/mi] 15cal 134/456W 22) 1mi - 9:57(9:57/mi) 168/180bpm [1672b/mi] 131cal 273/397W 23) 0.11mi - 1:12(10:48/mi) 174/178bpm [1880b/mi] 16cal 282/357W 11th Apr 2024, 9:01pm
Velociraptor wrote: Good session!11th Apr 2024, 9:30pm
Keegan wrote: Thank you V’rap12th Apr 2024, 5:04am
Bowman 🇸🇪 wrote: Nice one, nice progress!12th Apr 2024, 8:50am
Sigh wrote: Great progress there, well done!13th Apr 2024, 5:57am
Keegan wrote: Cheers Sigh Add a comment |
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
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Wed 17th Apr
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Thu 18th Apr
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1.3mi,
25:55 Walk - General
1) 1mi - 19:24(19:24/mi) 74/103bpm [1435b/mi] 99cal 54/65rpm
2) 0.33mi - 6:31(19:39/mi) 63/72bpm [1238b/mi] 30cal 55/64rpm Add a comment
1.3mi,
29:58Walk - General
1) 1mi - 22:39(22:39/mi) 76/92bpm [1722b/mi] 99cal 47/62rpm
2) 0.32mi - 7:19(22:39/mi) 78/87bpm [1767b/mi] 31cal 50/57rpm Add a comment
1.2mi,
25:16Walk - General
1) 1mi - 21:43(21:43/mi) 94/112bpm [2042b/mi] 101cal 54/62rpm
2) 0.16mi - 3:33(21:55/mi) 94/101bpm [2061b/mi] 16cal 54/59rpm Add a comment |
0.8mi,
16:05 Walk - General
1) 0.77mi - 16:05(20:51/mi) 109/122bpm [2273b/mi] 87cal 51/62rpm
Add a comment
5.5mi,
52:54Run - General
Mix of tarmac and trail. Nice easy effort, keeping HR in zone 2
1) 1mi - 9:24(9:24/mi) 123/134bpm [1157b/mi] 104cal 325/406W 2) 1mi - 9:47(9:47/mi) 130/152bpm [1272b/mi] 109cal 287/393W 3) 1mi - 12:01(12:01/mi) 141/154bpm [1695b/mi] 133cal 227/411W 4) 1mi - 8:56(8:56/mi) 146/154bpm [1305b/mi] 111cal 323/380W 5) 1mi - 8:49(8:49/mi) 146/149bpm [1288b/mi] 108cal 340/423W 6) 0.46mi - 3:56(8:35/mi) 143/146bpm [1228b/mi] 45cal 316/361W 13th Apr 2024, 7:50am
Bowman 🇸🇪 wrote: A nice and early one :)13th Apr 2024, 8:29am
Velociraptor wrote: Well done :)13th Apr 2024, 8:49am
Sigh wrote: Good leg stretch! 13th Apr 2024, 11:36am
Keegan wrote: Thank you! Add a comment |
0.7mi,
8:02 Run - Treadmill
Nothing exciting, just a warm up before a Gym workout
1) 0.65mi - 8:02(12:27/mi) 121/153bpm [1506b/mi] 69cal 211/444W |
5mi,
56:38 Run - Track Session
W/Up, 14 x 400m (90 secs off), Cool Down. Very happy with that. So windy!
First 4 reps around 95 seconds, decided to drop the pace a bit and did the rest of them around 105 seconds. 1) 0.71mi - 6:50(9:34/mi) 120/135bpm [1149b/mi] 69cal 305/561W 2) 0.25mi - 1:36(6:24/mi) 130/146bpm [833b/mi] 15cal 458/629W 3) 0.02mi - 1:30(1:00:21/mi) 132/146bpm [7966b/mi] 15cal 26/443W 4) 0.25mi - 1:38(6:35/mi) 141/152bpm [928b/mi] 19cal 433/588W 5) 0.04mi - 1:35(42:28/mi) 146/152bpm [6200b/mi] 20cal 27/428W 6) 0.25mi - 1:37(6:30/mi) 149/162bpm [968b/mi] 21cal 429/551W 7) 0.02mi - 1:32(1:22:19/mi) 150/171bpm [12347b/mi] 19cal 23/438W 8) 0.25mi - 1:36(6:25/mi) 147/163bpm [943b/mi] 18cal 435/535W 9) 0.04mi - 1:53(50:28/mi) 143/163bpm [7216b/mi] 21cal 26/462W 10) 0.24mi - 1:47(7:20/mi) 145/157bpm [1064b/mi] 21cal 394/478W 11) 0.03mi - 1:33(49:46/mi) 144/159bpm [7166b/mi] 17cal 26/401W 12) 0.24mi - 1:46(7:17/mi) 149/161bpm [1084b/mi] 23cal 399/545W 13) 0.02mi - 1:31(1:01:07/mi) 136/152bpm [8313b/mi] 14cal 29/401W 14) 0.24mi - 1:46(7:17/mi) 141/152bpm [1027b/mi] 21cal 405/533W 15) 0.02mi - 1:30(1:00:05/mi) 136/152bpm [8170b/mi] 14cal 25/402W 16) 0.25mi - 1:43(6:55/mi) 136/147bpm [940b/mi] 21cal 419/494W 17) 0.02mi - 1:29(59:58/mi) 133/147bpm [7977b/mi] 12cal 19/423W 18) 0.24mi - 1:44(7:09/mi) 138/152bpm [986b/mi] 22cal 414/513W 19) 0.02mi - 1:29(1:19:23/mi) 134/152bpm [10637b/mi] 12cal 29/421W 20) 0.25mi - 1:44(7:00/mi) 143/154bpm [1002b/mi] 23cal 413/537W 21) 0.02mi - 1:30(1:00:20/mi) 140/155bpm [8447b/mi] 14cal 31/402W 22) 0.24mi - 1:44(7:08/mi) 137/151bpm [977b/mi] 24cal 411/539W 23) 0.02mi - 1:32(1:21:51/mi) 145/164bpm [11868b/mi] 16cal 28/401W 24) 0.24mi - 1:35(6:31/mi) 144/156bpm [939b/mi] 21cal 425/526W 25) 0.02mi - 1:00(53:57/mi) 151/157bpm [8146b/mi] 13cal 53/463W 26) 0.25mi - 1:44(7:00/mi) 140/153bpm [981b/mi] 22cal 409/508W 27) 0.03mi - 1:35(51:00/mi) 141/154bpm [7191b/mi] 15cal 33/403W 28) 0.25mi - 1:34(6:18/mi) 129/139bpm [814b/mi] 23cal 452/569W 29) 0.04mi - 2:11(58:27/mi) 121/139bpm [7072b/mi] 11cal 25/458W 30) 0.5mi - 4:25(8:52/mi) 144/155bpm [1277b/mi] 53cal 330/384W 31) 0mi - 1(0/mi) 155/155bpm [INFb/mi] 336/336W 15th Apr 2024, 7:59pm
Sigh wrote: Great session!15th Apr 2024, 8:04pm
Keegan wrote: Cheers Sigh15th Apr 2024, 8:13pm
Bowman 🇸🇪 wrote: Nice intervals!15th Apr 2024, 8:58pm
Keegan wrote: Thanks Bowman! Not quite as quick as I used to do them, but I’m still happy with them16th Apr 2024, 4:56am
Bowman 🇸🇪 wrote: A lot better than 99,999 of the other 40 year old blokes out there :) Add a comment |
1.6mi,
33:31 Walk - General
1) 1mi - 20:51(20:51/mi) 106/122bpm [2209b/mi] 108cal 54/65rpm
2) 0.6mi - 12:41(21:03/mi) 95/105bpm [2000b/mi] 58cal 56/65rpm Add a comment
0.7mi,
14:35Walk - General
1) 0.68mi - 14:35(21:20/mi) 63/77bpm [1344b/mi] 65cal 55/62rpm
Add a comment
1.1mi,
22:27Walk - General
1) 1mi - 20:50(20:50/mi) 101/111bpm [2105b/mi] 106cal 53/64rpm
2) 0.09mi - 1:37(18:38/mi) 109/113bpm [2031b/mi] 8cal 58/61rpm Add a comment
0.6mi,
13:05Walk - General
1) 0.57mi - 13:05(22:56/mi) 85/99bpm [1949b/mi] 61cal 44/68rpm
Add a comment |
0.7mi,
14:57 Walk - General
1) 0.7mi - 14:57(21:17/mi) 77/98bpm [1639b/mi] 69cal 54/62rpm
Add a comment
0.7mi,
13:59Walk - General
1) 0.71mi - 13:59(19:48/mi) 75/95bpm [1485b/mi] 69cal 54/64rpm
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0.5mi,
10:53Walk - General
1) 0.5mi - 10:53(21:36/mi) 68/87bpm [1469b/mi] 51cal 51/62rpm
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0mi,
17:37 Cross - Strength Add a comment
0.7mi,
14:39Walk - General
1) 0.71mi - 14:39(20:41/mi) 82/103bpm [1697b/mi] 71cal 53/62rpm
Add a comment
4.4mi,
37:52Run - General
Run with my daughter - Easy W/Up, 1.5 Mile ‘Tempo’, Easy Cool Down
Pleased that I managed just under 8 mins per mile on the tempo section 1) 1mi - 8:51(8:51/mi) 148/165bpm [1309b/mi] 115cal 329/450W 2) 0.44mi - 3:54(8:54/mi) 165/170bpm [1468b/mi] 54cal 323/401W 3) 1mi - 7:57(7:57/mi) 178/185bpm [1415b/mi] 121cal 365/457W 4) 0.52mi - 3:57(7:38/mi) 183/186bpm [1396b/mi] 62cal 369/440W 5) 0.05mi - 1:02(21:23/mi) 142/162bpm [3036b/mi] 9cal 60/143W 6) 1mi - 8:56(8:56/mi) 168/180bpm [1501b/mi] 124cal 317/378W 7) 0.36mi - 3:15(9:00/mi) 176/177bpm [1583b/mi] 47cal 324/359W
1mi,
20:02Walk - General
1) 1mi - 19:55(19:55/mi) 95/112bpm [1892b/mi] 105cal 53/63rpm
2) 0mi - 7(48:19/mi) 102/102bpm [4929b/mi] 1cal 37/55rpm Add a comment
0.6mi,
16:02Walk - General
1) 0.63mi - 16:02(25:35/mi) 91/110bpm [2329b/mi] 81cal 35/75rpm
Add a comment |
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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1.5mi,
28:27 Walk - General
1) 1mi - 19:34(19:34/mi) 85/99bpm [1663b/mi] 98cal 56/67rpm
2) 0.45mi - 8:54(19:52/mi) 88/100bpm [1749b/mi] 43cal 57/61rpm Add a comment
0.7mi,
14:03Walk - General
1) 0.68mi - 14:03(20:39/mi) 95/105bpm [1962b/mi] 73cal 51/79rpm
Add a comment
0.8mi,
17:30Walk - General
1) 0.76mi - 17:30(23:07/mi) 88/101bpm [2034b/mi] 85cal 45/62rpm
Add a comment |
1.5mi,
31:53 Walk - General
1) 1mi - 21:14(21:14/mi) 91/103bpm [1933b/mi] 102cal 53/63rpm
2) 0.49mi - 10:39(21:48/mi) 86/91bpm [1875b/mi] 48cal 53/61rpm Add a comment
1.2mi,
25:15Walk - General
1) 1mi - 20:58(20:58/mi) 93/105bpm [1950b/mi] 102cal 55/125rpm
2) 0.2mi - 4:17(21:08/mi) 99/106bpm [2092b/mi] 20cal 52/61rpm Add a comment
0.7mi,
15:17Walk - General
1) 0.7mi - 15:17(21:46/mi) 108/118bpm [2351b/mi] 86cal 49/64rpm
Add a comment
6.2mi,
55:00Run - General
Longest run of the year so far - Easy Effort 10k
Keeping it nice and controlled 1) 1mi - 9:08(9:08/mi) 137/153bpm [1252b/mi] 113cal 326/428W 2) 1mi - 8:57(8:57/mi) 153/163bpm [1370b/mi] 120cal 329/389W 3) 1mi - 8:27(8:27/mi) 164/170bpm [1387b/mi] 118cal 335/380W 4) 1mi - 8:38(8:38/mi) 167/175bpm [1441b/mi] 121cal 329/397W 5) 1mi - 8:44(8:44/mi) 164/168bpm [1434b/mi] 121cal 319/378W 6) 1mi - 9:02(9:02/mi) 161/164bpm [1454b/mi] 122cal 321/430W 7) 0.23mi - 2:03(8:46/mi) 159/160bpm [1394b/mi] 27cal 310/348W 20th Apr 2024, 7:58am
Bowman 🇸🇪 wrote: Looks like a nice one! Well run!20th Apr 2024, 8:41am
Keegan wrote: Cheers mate20th Apr 2024, 9:04am
Sigh wrote: Excellent, well done!20th Apr 2024, 3:14pm
Velociraptor wrote: Well done 😀20th Apr 2024, 5:02pm
Keegan wrote: Thanks guys Add a comment |
0mi,
16:10 Cross - Pilates Add a comment
1.3mi,
25:39Walk - General
1) 1mi - 20:35(20:35/mi) 88/108bpm [1811b/mi] 99cal 52/64rpm
2) 0.26mi - 5:04(19:08/mi) 97/100bpm [1856b/mi] 25cal 57/61rpm Add a comment
1.2mi,
25:21Walk - General
1) 1mi - 21:34(21:34/mi) 87/98bpm [1876b/mi] 100cal 52/61rpm
2) 0.16mi - 3:48(24:07/mi) 87/91bpm [2097b/mi] 18cal 45/58rpm Add a comment |
5.2mi,
47:54 Run - Tempo
Warm Up, 2 x 10 Min efforts (5 mins walk recovery), Cool Down
Wow that felt tough! But I’m really happy with the pace on the efforts - it’s approaching Half Marathon pace which I didn’t expect so soon after my long time off with injury. 1) 1mi - 9:02(9:02/mi) 137/150bpm [1238b/mi] 111cal 320/438W 2) 0.04mi - 21(8:20/mi) 147/148bpm [1225b/mi] 4cal 328/340W 3) 1mi - 7:39(7:39/mi) 152/155bpm [1164b/mi] 106cal 372/428W 4) 0.32mi - 2:26(7:40/mi) 153/154bpm [1173b/mi] 33cal 366/396W 5) 0.27mi - 5:00(18:22/mi) 132/179bpm [2425b/mi] 38cal 128/391W 6) 1mi - 7:30(7:30/mi) 176/189bpm [1319b/mi] 115cal 366/402W 7) 0.33mi - 2:31(7:37/mi) 185/187bpm [1410b/mi] 41cal 369/380W 8) 0.29mi - 5:01(17:34/mi) 138/187bpm [2424b/mi] 40cal 150/373W 9) 0.91mi - 8:23(9:13/mi) 167/173bpm [1539b/mi] 114cal 307/426W 22nd Apr 2024, 8:17pm
Velociraptor wrote: Well done :)22nd Apr 2024, 9:29pm
Keegan wrote: Thank you23rd Apr 2024, 5:06am
Bowman 🇸🇪 wrote: Wow nice session, speedy! You are back in no time!
23rd Apr 2024, 6:02am
Sigh wrote: Excellent, well done!23rd Apr 2024, 9:42pm
Keegan wrote: Thank you! Add a comment
1.5mi,
34:36Walk - General
1) 1mi - 22:14(22:14/mi) 71/89bpm [1578b/mi] 99cal 51/66rpm
2) 0.49mi - 12:23(25:27/mi) 72/84bpm [1832b/mi] 51cal 45/66rpm Add a comment |
1.6mi,
30:41 Walk - General
1) 1mi - 20:24(20:24/mi) 102/112bpm [2081b/mi] 110cal 53/64rpm
2) 0.55mi - 10:17(18:48/mi) 102/110bpm [1917b/mi] 52cal 58/61rpm Add a comment
0.8mi,
30:48Walk - General
1) 0.8mi - 30:48(38:42/mi) 96/117bpm [3715b/mi] 138cal 18/78rpm
Add a comment
0.5mi,
12:18Walk - General
1) 0.51mi - 12:18(24:20/mi) 65/87bpm [1582b/mi] 51cal 44/79rpm
Add a comment |
0mi,
17:20 Cross - Pilates Add a comment
1.4mi,
34:26Walk - General
1) 1mi - 21:42(21:42/mi) 64/81bpm [1389b/mi] 96cal 52/67rpm
2) 0.43mi - 12:44(29:39/mi) 65/82bpm [1927b/mi] 39cal 27/71rpm Add a comment
0.5mi,
10:15Walk - General
1) 0.5mi - 10:15(20:37/mi) 77/90bpm [1588b/mi] 50cal 51/68rpm
Add a comment
0.7mi,
13:45Walk - General
1) 0.7mi - 13:45(19:44/mi) 91/102bpm [1795b/mi] 70cal 55/63rpm
Add a comment |
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