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Llamadance
M50 Cardiganshire

Pewter (50)

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Races
143
Miles
21451
Miles
22
Miles
5102
Miles
1016
WAVA
72.48%
Mile
5:43
5k
20:10
10k
39:44
10M
1:21:39
Half
1:30:11
Mara
3:33:33

About Me
Started running in Oct 2004. Still going. Show More...

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Recent Blogs
Thank you Fetchies!	Apr 2023
Please help my daughter with her dissertation	Apr 2023
Clarendon Marathon - an uncomfortable PW	Oct 2018
Littledown Marathon	Jul 2017
Stirling Marathon	May 2017

My parkrun
Aberystwyth parkrun Remove This

Recent Training
29th Sep	Yoga	0mi	31:41
28th Sep	Yoga	0.2mi	20:07
28th Sep	General	6.3mi	1:00:13
27th Sep	Yoga	0.4mi	25:05
27th Sep	Hill Work	9.4mi	1:22:38

Planned Races
The Doctor K Cup	7th Oct
Aberystwyth Twin Peaks Challenge	15th Oct
Elan Valley 10 mile race	25th Nov
Aberystwyth Charity 10k	10th Dec

12 Month Benchmarks	Run
Mile	6:16
5k	20:49
5mi	34:51
10k	47:18
10mi	1:16:47
Half	1:40:47
20mi	3:00:41
Mara	4:35:29

Recent Pictures	Show more

2023 Targets	Set your targets
Run 2175 Walk 311

Recent Threads
Connections (Only Connect fans)
The things we say
Energy Bills

Followers (27)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
0.2km	1										33 69.25									33 4:26/mi	69.25
1mi	7			5:51 66.60	5:43 68.65	5:46 68.54	6:01 66.17	6:53 58.69			6:26 64.22									5:43 5:43/mi	68.65
3.4km	1											14:18 66.00								14:18 6:46/mi	66.00
5km	64				20:45 64.27	20:10 66.61			21:07 65.53	21:11 65.82	22:08 63.48	21:39 65.40	20:34 69.38	22:07 65.02	21:04 68.80	23:46 61.47	22:25 65.69	20:29 72.47	20:39 72.48	20:10 6:29/mi	72.48
3.2mi	1				53:03 25.91															53:03 16:35/mi	25.91
3.7mi	1					27:16 58.93														27:16 7:22/mi	58.93
3.9mi	1					25:37 66.16														25:37 6:34/mi	66.16
6.5km	1		29:33 58.19																	29:33 7:19/mi	58.19
7km	1									37:54 51.92										37:54 8:43/mi	51.92
6mi	1			43:08 60.13																43:08 7:11/mi	60.13
10km	27		45:30 58.79	40:42 66.04	39:44 68.03	43:28 62.58			44:54 62.48	46:35 60.70	49:58 57.05	46:11 62.23	48:30 59.74	43:56 67.06				42:29 71.13		39:44 6:24/mi	71.13
15km	1													1:15:12 59.60						1:15:12 8:04/mi	59.60
10mi	2									1:21:39 57.19				1:35:22 50.62						1:21:39 8:10/mi	57.19
17.7km	1			2:39:46 30.71																2:39:46 14:32/mi	30.71
13.1mi	22	1:44:40 55.70	1:37:47 59.82	1:31:33 64.16	1:31:41 64.39	1:30:11 65.85	1:35:27 62.64	1:47:13 56.65	1:40:59 60.64					2:06:55 50.32	1:49:24 58.88				1:41:02 66.04	1:30:11 6:53/mi	66.04
16mi	1			3:14:33 37.36																3:14:33 12:10/mi	37.36
26.2mi	8		4:01:41 50.75		3:33:33 57.97	3:40:30 56.47							3:48:48 58.03	4:46:01 46.82	4:20:17 51.89				4:38:52 50.17	3:33:33 8:09/mi	58.03
53mi	1					12:24:28 39.87														12:24:28 14:03/mi	39.87

Date	Planned Races			Distance
10 Dec	Aberystwyth Charity 10k Confirmed			10km
25 Nov	Elan Valley 10 mile race			10mi
15 Oct	Aberystwyth Twin Peaks Challenge Confirmed			11.7km
7 Oct	The Doctor K Cup Confirmed			5km
2023		Result	WAVA	Distance
16 Sep	Aberystwyth parkrun SB	20:39	72.48	5km
2 Sep	Kirkcaldy parkrun	20:49	71.90	5km
26 Aug	Aberystwyth parkrun	21:04	71.04	5km
19 Aug	Aberystwyth parkrun	21:24	69.94	5km
12 Aug	Winchester parkrun	21:42	68.97	5km
5 Aug	Winchester parkrun	21:29	69.66	5km
29 Jul	Winchester parkrun	21:40	69.07	5km
1 Jul	July Virtual Mile		0.00	1mi
24 Jun	Winchester parkrun	22:06	67.72	5km
18 Jun	Hampshire Hoppit Trail Marathon SB	4:38:52	50.17	26.2mi
26 Mar	Fleet Half Marathon SB	1:41:02	66.04	13.1mi
18 Mar	Winchester parkrun	22:56	65.26	5km
2022		Result	WAVA	Distance
19 Nov	Winchester parkrun	20:50	71.26	5km
22 Oct	Winchester parkrun SB	20:29	72.47	5km
15 Oct	Winchester parkrun	21:19	69.64	5km
9 Oct	Denmead 10k SB	42:29	71.13	10km
8 Oct	The Doctor K Cup	22:48	65.11	5km
8 Oct	Winchester parkrun	21:33	68.89	5km
1 Oct	Winchester parkrun	21:23	69.42	5km
25 Sep	Winchester Hilly 10K	43:29	69.50	10km
24 Sep	Winchester parkrun	20:34	72.18	5km
3 Sep	Kirkcaldy parkrun	20:55	70.97	5km
27 Aug	Winchester parkrun	20:46	71.49	5km
21 May	Winchester parkrun	21:55	67.73	5km
30 Apr	Winchester parkrun	20:42	71.72	5km
12 Feb	Winchester parkrun	21:02	70.58	5km
2021		Result	WAVA	Distance
13 Nov	Winchester parkrun SB	22:25	65.69	5km
2020		Result	WAVA	Distance
25 Jan	Winchester parkrun SB	23:46	61.47	5km
2019		Result	WAVA	Distance
13 Jul	Winchester parkrun	22:14	65.19	5km
9 Jun	Collingbourne Half Marathon SB	1:49:24	58.88	13.1mi
5 May	North Dorset Village Marathon SB	4:20:17	51.89	26.2mi
16 Feb	Winchester parkrun	21:14	68.26	5km
19 Jan	Winchester parkrun	22:02	65.78	5km
12 Jan	Winchester parkrun	21:12	68.37	5km
5 Jan	Winchester parkrun SB	21:04	68.80	5km
1 Jan	Winchester parkrun	22:18	64.99	5km
2018		Result	WAVA	Distance
30 Dec	Twixmas 10k 2018 Twixmas 10k SB	43:56	67.06	10km
29 Dec	Winchester parkrun	22:26	64.10	5km
25 Dec	Winchester parkrun	22:07	65.02	5km
22 Dec	Winchester parkrun	22:30	63.91	5km
15 Dec	Winchester parkrun	22:34	63.72	5km
9 Dec	Hampshire Santa Run PB	1:15:12	59.60	15km
8 Dec	Winchester parkrun	22:27	64.05	5km
17 Nov	Winchester parkrun SB	22:07	65.02	5km
10 Nov	Winchester parkrun	22:17	64.53	5km
28 Oct	The Stickler SB	1:35:22	50.62	10mi
27 Oct	Winchester parkrun	22:38	63.53	5km
20 Oct	Winchester parkrun	22:38	63.53	5km
7 Oct	The Great Clarendon Marathon SB	4:46:01	46.82	26.2mi
22 Sep	Hambledon Hilly 10k	48:33	60.18	10km
16 Sep	Hursley Multi-Terrain 10k	48:26	60.32	10km
2 Sep	Andover trail half Marathon SB	2:06:55	50.32	13.1mi
2017		Result	WAVA	Distance
23 Jul	Kingsclere Twist 10k SB	48:30	59.74	10km
22 Jul	Winchester parkrun	23:14	61.41	5km
2 Jul	Littledown marathon	3:57:52	55.81	26.2mi
3 Jun	Winchester parkrun	21:26	66.57	5km
21 May	Great Stirling Run Marathon SB	3:48:48	58.03	26.2mi
8 Apr	Winchester parkrun SB	20:34	69.38	5km
1 Apr	Winchester parkrun	22:08	64.47	5km
11 Mar	Winchester parkrun	21:20	66.88	5km
28 Jan	Winchester parkrun		0.00	5km
21 Jan	Winchester parkrun	22:11	64.32	5km
14 Jan	Winchester parkrun	23:41	60.25	5km
2016		Result	WAVA	Distance
31 Dec	Ganavan Sands parkrun	24:51	57.42	5km
26 Nov	Oban Tartan Dash PB	14:18	66.00	3.4km
26 Nov	Ganavan Sands parkrun	31:26	45.04	5km
5 Nov	Ganavan Sands parkrun SB	21:39	65.40	5km
1 Oct	Ganavan Sands parkrun	21:48	64.95	5km
17 Sep	Arrochar 10K	47:37	60.36	10km
20 Aug	Ganavan Sands Parkrun	23:57	59.12	5km
12 Jun	ABCD 10k SB	46:11	62.23	10km
2015		Result	WAVA	Distance
12 Jul	Crieff 10k SB	49:58	57.05	10km
11 Jul	Kirkcaldy parkrun SB	22:08	63.48	5km
4 Jul	Penrith parkrun	24:10	58.14	5km
15 Feb	Fetch mile - 200m PB	33	69.25	0.2km
15 Feb	The Kelpie-tastic FE Mile Track Faff SB	6:26	64.22	1mi
2014		Result	WAVA	Distance
2 Aug	Perth parkrun SB	21:11	65.82	5km
19 Jul	Taynuilt Highland Games Hill Race	1:13:00	38.74	10km
13 Jul	Crieff 10k	48:59	57.73	10km
11 May	Inverary Jail Break PB	37:54	51.92	7km
4 May	ABCD 10k SB	46:35	60.70	10km
6 Apr	Tay Ten PB	1:21:39	57.19	10mi
2013		Result	WAVA	Distance
21 Sep	Strathclyde parkrun event # 178	26:23	52.45	5km
28 Aug	Atlantis Leisure Fearnoch 5k	22:44	60.87	5km
24 Aug	Strathclyde parkrun event # 174 SB	21:07	65.53	5km
11 Aug	Isle of Mull Half Marathon SB	1:40:59	60.64	13.1mi
31 Jul	Atlantis Leisure Loch Creran 10k Reverse SB	44:54	62.48	10km
27 Jul	Strathclyde parkrun event # 170	21:57	63.04	5km
20 Jul	Taynuilt Highland Games Hill Race	1:22:59	33.80	10km
7 Jul	Crieff 10k	48:50	57.44	10km
26 Jun	Atlantis Leisure 5k - Sutherland's Grove	22:23	61.82	5km
9 Jun	Polaroid Loch Lomond 5k	26:22	52.48	5km
29 May	Atlantis Leisure Loch Creran 10k	48:53	57.39	10km
5 May	ABCD 10k	50:08	55.96	10km
24 Apr	Atlantis Leisure 5k	23:20	59.31	5km
2012		Result	WAVA	Distance
25 Nov	Scottish Fetch Mile SB	6:53	58.69	1mi
7 Oct	Oban Half Marathon SB	1:47:13	56.65	13.1mi
2010		Result	WAVA	Distance
3 Oct	Oban Half Marathon SB	1:35:27	62.64	13.1mi
4 Jul	Scottish Fetch Mile SB	6:01	66.17	1mi
2009		Result	WAVA	Distance
12 Dec	Glasgow parkrun PB	20:10	66.61	5km
12 Dec	Scottish Fetch Mile	5:50	67.76	1mi
1 Nov	Eddie's Half-Marathon PB	1:30:11	65.85	13.1mi
23 Aug	Atlantis leisure 10k SB	43:28	62.58	10km
20 Aug	Graham Clark Memorial Race PB	25:37	66.16	3.9mi
9 Aug	Isle of Mull Half-Marathon	1:32:21	64.31	13.1mi
28 Jul	Sutherland's Grove Handicap PB	27:16	58.93	3.7mi
19 Jul	Scottish Fetch Mile Challenge 4 SB	5:46	68.54	1mi
28 Jun	Platt Fields 10km	44:25	61.24	10km
31 May	Edinburgh Marathon SB	3:40:30	56.47	26.2mi
13 May	Fearnoch Trail 5k	20:31	65.47	5km
25 Apr	Highland Fling PB	12:24:28	39.87	53mi
22 Mar	Alloa Half Marathon	1:34:57	62.55	13.1mi
2008		Result	WAVA	Distance
28 Dec	The Law Breaker PB	53:03	25.91	3.2mi
30 Nov	Ben Lora Hill Race	37:49	35.26	5km
2 Nov	Eddie's Half Marathon	1:36:57	60.90	13.1mi
5 Oct	Baxters River Ness 10K PB	39:44	68.03	10km
21 Sep	Oban Half-Marathon	1:35:07	62.07	13.1mi
14 Sep	City of Stirling 10K	40:16	67.13	10km
31 Aug	Atlantis Leisure Oban 10K	42:11	64.08	10km
10 Aug	Isle of Mull Half Marathon	1:35:50	61.60	13.1mi
20 Jul	Scottish Fetch Mile Challenge PB	5:43	68.64	1mi
29 Jun	Atlantis Leisure Oban 5K SB	20:45	64.27	5km
15 Jun	Vale of Leven 10k	42:01	64.33	10km
4 May	Oban ABCD 10k	41:45	64.74	10km
27 Apr	Lochaber Marathon PB	3:33:33	57.97	26.2mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:31:41	64.39	13.1mi
20 Jan	Ben Lora Hill Race	34:53	43.21	3.5mi
2007		Result	WAVA	Distance
2 Dec	Fetch Scottish Mile Challenge SB	5:51	66.60	1mi
4 Nov	Eddie's Half Marathon SB	1:31:33	64.16	13.1mi
7 Oct	Oban 10k SB	40:42	66.04	10km
29 Sep	Five Hills of Fife Race PB	3:14:33	37.36	16mi
2 Sep	Great Scottish Run Half Marathon	1:42:42	57.19	13.1mi
19 Aug	Lomonds of Fife Hill Race PB	2:39:46	30.71	17.7km
12 Aug	Isle of Mull Half Marathon	1:36:56	60.60	13.1mi
15 Jul	Crieff 10k	47:54	56.11	10km
6 May	Oban ABCD 6 miles PB	43:08	60.13	6mi
2006		Result	WAVA	Distance
5 Nov	Eddie's Half-Marathon SB	1:37:47	59.82	13.1mi
29 Oct	Winter League Canal Bank Race, Fort William PB	29:33	58.19	6.5km
1 Oct	Oban Half Marathon	1:39:52	58.57	13.1mi
11 Jun	Edinburgh Marathon SB	4:01:41	50.75	26.2mi
21 May	Dunfermline Half Marathon	1:40:40	58.11	13.1mi
7 May	Oban ABCD 10k Fun Run SB	45:30	58.79	10km
19 Mar	Alloa Half Marathon	1:44:56	55.75	13.1mi
2005		Result	WAVA	Distance
2 Oct	Oban Half Marathon SB	1:44:40	55.70	13.1mi
14 Aug	Isle of Mull Half Marathon	1:53:33	51.34	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
2023	17	6	21	14	19	28	15	7	3	0	0	0	130
2023	164	100	118	212	245	126	157	155	156	0	0	0	1433
2022	0	0	0	29	9	22	49	35	16	15	10	2	185
2022	164	158	187	140	128	168	163	212	187	158	200	189	2052
2021	0	2	0	0	105	81	45	31	28	24	3	0	319
2021	172	151	76	150	306	214	200	137	50	103	119	107	1785
2021	249	288	0	0	0	13	0	0	286	219	0	0	1054
2020	0	0	0	0	77	77	39	60	31	0	0	61	345
2020	81	103	159	193	251	247	250	228	218	52	146	187	2115
2020	0	0	0	0	0	0	0	0	168	0	17	7	191
2019	0	0	0	0	0	5	0	0	0	0	0	0	5
2019	14.5	0.8	0	0	0	0	0	2	1.2	0	0	0	18.5
2019	138	74	88	156	109	148	129	7	20	83	77	85	1115
2019	0	16	0	0	0	0	9	179	0	0	39	0	244
2018	0	0	0	0	0	0	4	0	0	0	0	0	4
2018	15	65	17	18	90	118	142	118	132	91	89	134	1028
2018	0	0	0	0	278	231	160	248	210	150	325	144	1746
2017	78	143	196	159	111	88	102	103	60	45	67	99	1251
2017	0	0	0	149	63	0	87	57	0	0	0	0	355
2016	49	22	14	37	67	55	25	75	136	103	98	21	701
2016	0	0	1	7	7	0	0	4	5	0	0	0	23
2015	0	0	0	0	0	45	89	103	156	147	102	106	748
2015	0	0	0	0	0	0	44	50	0	0	0	0	94
2014	0	0	0	0	0	0	8	0	0	0	0	0	8
2014	32	99	22	20	43	21	123	81	5	0	4	101	552
2014	0	0	0	0	8	22	112	37	0	0	0	0	179
2013	0	0	0	0	0	0	1.2	0	0	0	0	0	1.2
2013	0	3	18	71	79	110	127	125	68	0	0	0	600
2013	0	0	0	0	35	94	0	12	0	0	0	0	141
2012	0	0	0	0	0	0.2	0.8	0.8	0.2	0	0	0	1.9
2012	0	0	0	7	18	11	59	71	71	39	14	68	357
2012	0	0	0	34	17	0	55	101	0	0	0	0	207
2011	10	13	0	10	0	5	8	14	33	0	0	0	93
2011	0	0	0	0	0	0	23	30	0	0	0	0	53
2010	0	0	0	0	0	0	6	0	0	0	0	0	6
2010	112	69	2	58	29	93	139	140	89	29	62	0	821
2010	0	0	0	0	8	0	18	0	13	0	0	0	38
2009	174	234	259	201	163	147	164	170	60	136	122	170	2001
2009	140	39	0	0	0	0	0	0	0	0	0	0	179
2008	0	0	0	0	0	0	0	0	14	0	0	0	14
2008	211	198	207	141	71	141	107	159	158	155	144	123	1816
2008	0	0	0	0	13	16	238	27	0	0	0	0	293
2007	47	139	100	152	94	74	161	140	143	143	147	126	1466
2007	0	0	136	16	15	16	0	0	0	0	0	0	183
2006	103	76	112	110	145	70	0	52	94	136	102	112	1112
2006	0	0	0	25	49	0	0	0	0	0	0	0	74
2005	0	0	0	0	0	0	0	91	115	96	37	67	405
2005	0	0	0	0	0	0	0	0	0	7	0	40	47

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
0mi, 18:30 Cross - Yoga Split Summary === 1) 0km - 18:30(0/km) 61/84bpm [INFb/km] 28cal 57/58rpm Add a comment	0.1mi, 11:02 Cross - Yoga Split Summary === 1) 0.18km - 11:02(1:01:40/km) 86/116bpm [5303b/km] 41cal 58/58rpm 0.97/2.65kmph Add a comment 5.8mi, 1:09:35 Run - Hill Work Split Summary === 1) 1km - 5:48(5:48/km) 120/130bpm [695b/km] 41cal 10.35/11.66kmph 2) 1km - 5:44(5:44/km) 131/138bpm [751b/km] 52cal 10.47/11.08kmph 3) 1km - 6:28(6:28/km) 135/153bpm [874b/km] 61cal 9.27/10.95kmph 4) 1km - 7:36(7:36/km) 142/154bpm [1079b/km] 80cal 7.89/9.91kmph 5) 1km - 5:52(5:52/km) 139/149bpm [816b/km] 58cal 10.22/11.35kmph 6) 0.71km - 5:42(8:01/km) 140/164bpm [1123b/km] 56cal 7.48/14.44kmph 7) 0.08km - 31(6:35/km) 168/170bpm [1107b/km] 6cal 9.1/11.56kmph 8) 0.21km - 1:53(9:06/km) 143/176bpm [1302b/km] 19cal 6.59/9.67kmph 9) 0.19km - 1:09(5:53/km) 156/172bpm [919b/km] 11cal 10.19/12.26kmph 10) 0.21km - 2:13(10:28/km) 139/173bpm [1454b/km] 20cal 5.73/9.84kmph 11) 0.19km - 1:08(5:59/km) 153/171bpm [915b/km] 10cal 10.03/13.07kmph 12) 0.21km - 2:18(10:42/km) 137/172bpm [1466b/km] 20cal 5.61/9.77kmph 13) 0.19km - 1:09(5:54/km) 151/171bpm [892b/km] 9cal 10.16/13.5kmph 14) 0.22km - 2:17(10:17/km) 142/173bpm [1461b/km] 22cal 5.83/10.08kmph 15) 0.1km - 29(4:36/km) 136/158bpm [626b/km] 2cal 13.04/19.72kmph 16) 0.13km - 1:22(10:47/km) 150/165bpm [1618b/km] 14cal 5.56/12.36kmph 17) 0.1km - 28(4:41/km) 145/162bpm [679b/km] 4cal 12.81/19.82kmph 18) 0.13km - 1:33(12:23/km) 147/169bpm [1821b/km] 16cal 4.84/17.5kmph 19) 0.11km - 28(4:28/km) 140/162bpm [625b/km] 3cal 13.45/19.52kmph 20) 0.13km - 1:27(11:20/km) 155/169bpm [1756b/km] 16cal 5.3/18.1kmph 21) 0.11km - 27(4:13/km) 141/161bpm [595b/km] 3cal 14.22/18.68kmph 22) 0.15km - 1:41(11:32/km) 150/170bpm [1731b/km] 18cal 5.2/18.61kmph 23) 0.07km - 18(4:05/km) 138/151bpm [563b/km] 2cal 14.7/21.53kmph 24) 0.08km - 1:05(13:18/km) 152/164bpm [2022b/km] 11cal 4.51/8.36kmph 25) 0.06km - 15(4:17/km) 138/147bpm [591b/km] 2cal 14/20.22kmph 26) 0.1km - 1:09(11:59/km) 152/165bpm [1821b/km] 12cal 5.01/19.58kmph 27) 0.06km - 14(4:14/km) 136/146bpm [575b/km] 2cal 14.18/20.93kmph 28) 0.1km - 1:14(12:36/km) 150/164bpm [1890b/km] 13cal 4.76/19.31kmph 29) 0.05km - 14(4:12/km) 135/143bpm [568b/km] 1cal 14.27/21.53kmph 30) 0.72km - 7:24(10:14/km) 132/165bpm [1350b/km] 50cal 5.86/20.29kmph Add a comment	0.3mi, 27:50 Cross - Yoga Split Summary === 1) 0.45km - 27:50(1:01:26/km) 89/118bpm [5468b/km] 107cal 58/61rpm 0.98/2.75kmph Add a comment 6.3mi, 1:00:31 Run - Recovery Run Split Summary === 1) 1km - 5:43(5:43/km) 119/155bpm [681b/km] 42cal 10.48/11.62kmph 2) 1km - 5:49(5:49/km) 124/129bpm [721b/km] 47cal 10.32/10.58kmph 3) 1km - 5:46(5:46/km) 127/134bpm [733b/km] 49cal 10.4/10.92kmph 4) 1km - 5:48(5:48/km) 129/133bpm [747b/km] 48cal 10.36/10.81kmph 5) 1km - 5:53(5:53/km) 127/133bpm [747b/km] 47cal 10.21/10.61kmph 6) 1km - 5:50(5:50/km) 131/135bpm [764b/km] 50cal 10.28/10.65kmph 7) 1km - 5:56(5:56/km) 133/137bpm [790b/km] 51cal 10.1/10.58kmph 8) 1km - 5:53(5:53/km) 133/137bpm [782b/km] 51cal 10.21/10.78kmph 9) 1km - 6:03(6:03/km) 131/137bpm [792b/km] 49cal 9.92/10.14kmph 10) 1km - 6:43(6:43/km) 139/155bpm [933b/km] 62cal 8.94/11.02kmph 11) 0.15km - 1:08(7:48/km) 152/154bpm [1184b/km] 13cal 7.7/8.06kmph Add a comment	0.2mi, 13:03 Cross - Yoga Split Summary === 1) 0.29km - 13:03(44:22/km) 67/90bpm [2973b/km] 25cal 57/61rpm 1.35/2.12kmph Add a comment 8.3mi, 1:15:59 Run - Tempo Split Summary === 1) 1km - 6:54(6:54/km) 134/153bpm [925b/km] 62cal 8.69/11.72kmph 2) 1km - 5:39(5:39/km) 151/159bpm [853b/km] 65cal 10.62/11.69kmph 3) 1km - 4:42(4:42/km) 134/140bpm [631b/km] 44cal 12.75/14.01kmph 4) 1km - 4:54(4:54/km) 132/143bpm [648b/km] 43cal 12.23/13.37kmph 5) 1km - 6:11(6:11/km) 158/169bpm [976b/km] 72cal 9.72/11.92kmph 6) 1km - 6:59(6:59/km) 166/170bpm [1158b/km] 88cal 8.6/10.28kmph 7) 1km - 5:06(5:06/km) 155/166bpm [790b/km] 59cal 11.76/12.6kmph 8) 1km - 5:44(5:44/km) 164/170bpm [941b/km] 70cal 10.46/12.26kmph 9) 1km - 5:14(5:14/km) 146/166bpm [763b/km] 53cal 11.48/11.92kmph 10) 1km - 6:02(6:02/km) 143/167bpm [864b/km] 55cal 9.93/12.63kmph 11) 1km - 6:20(6:20/km) 170/182bpm [1078b/km] 81cal 9.46/10.45kmph 12) 1km - 5:11(5:11/km) 159/179bpm [823b/km] 62cal 11.58/13.03kmph 13) 1km - 5:28(5:28/km) 149/158bpm [814b/km] 58cal 10.98/12.5kmph 14) 0.29km - 1:34(5:28/km) 145/156bpm [793b/km] 14cal 10.97/11.19kmph Add a comment	0.2mi, 17:07 Cross - Yoga Split Summary === 1) 0.39km - 17:07(44:07/km) 85/115bpm [3750b/km] 60cal 54/59rpm 1.36/2.32kmph Add a comment 5.8mi, 55:05 Run - Recovery Run Split Summary === 1) 1km - 5:54(5:54/km) 116/124bpm [684b/km] 39cal 10.17/11.35kmph 2) 1km - 5:43(5:43/km) 125/129bpm [715b/km] 46cal 10.49/11.12kmph 3) 1km - 5:30(5:30/km) 124/131bpm [682b/km] 42cal 10.91/11.29kmph 4) 1km - 6:07(6:07/km) 129/133bpm [788b/km] 51cal 9.82/10.68kmph 5) 1km - 5:54(5:54/km) 128/133bpm [756b/km] 47cal 10.16/10.81kmph 6) 1km - 5:44(5:44/km) 129/134bpm [739b/km] 46cal 10.48/11.02kmph 7) 1km - 5:52(5:52/km) 131/144bpm [769b/km] 48cal 10.22/10.75kmph 8) 1km - 6:21(6:21/km) 135/144bpm [858b/km] 58cal 9.45/10.52kmph 9) 1km - 6:04(6:04/km) 135/139bpm [820b/km] 54cal 9.88/10.65kmph 10) 0.35km - 1:56(5:31/km) 130/135bpm [716b/km] 15cal 10.89/10.95kmph Add a comment	0.4mi, 35:53 Cross - Yoga Split Summary === 1) 0.61km - 35:53(59:14/km) 75/101bpm [4442b/km] 85cal 60/116rpm 1.01/2.72kmph Add a comment 4.6mi, 44:24 Run - Recovery Run Split Summary === 1) 1km - 6:02(6:02/km) 121/145bpm [729b/km] 44cal 9.95/10.88kmph 2) 1km - 5:51(5:51/km) 124/128bpm [725b/km] 46cal 10.26/10.45kmph 3) 1km - 5:50(5:50/km) 128/133bpm [746b/km] 49cal 10.29/11.19kmph 4) 1km - 5:49(5:49/km) 128/133bpm [744b/km] 48cal 10.32/10.71kmph 5) 1km - 5:51(5:51/km) 129/132bpm [755b/km] 48cal 10.26/10.48kmph 6) 1km - 6:01(6:01/km) 130/134bpm [782b/km] 51cal 9.97/10.52kmph 7) 1km - 6:31(6:31/km) 136/147bpm [885b/km] 59cal 9.22/11.19kmph 8) 0.33km - 2:30(7:34/km) 146/149bpm [1105b/km] 27cal 7.93/8.97kmph Add a comment	0.2mi, 13:04 Cross - Yoga Split Summary === 1) 0.27km - 13:04(47:50/km) 64/89bpm [3062b/km] 20cal 58/58rpm 1.25/2.89kmph Add a comment 3.4mi, 1:08:01 Walk - General Split Summary === 1) 5.48km - 1:08:01(12:25/km) 99/116bpm [1229b/km] 297cal 56/77rpm 4.83/6.95kmph Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
0.6mi, 36:16 Cross - Yoga Split Summary === 1) 1km - 36:16(36:26/km) 90/116bpm [3279b/km] 139cal 58/73rpm 1.65/10.88kmph Add a comment 6.5mi, 1:08:12 Run - General Split Summary === 1) 1km - 7:53(7:53/km) 125/138bpm [985b/km] 64cal 7.61/11.49kmph 2) 1km - 6:42(6:42/km) 132/139bpm [884b/km] 62cal 8.96/10.92kmph 3) 1km - 5:19(5:19/km) 116/124bpm [617b/km] 33cal 11.28/11.82kmph 4) 1km - 5:26(5:26/km) 117/128bpm [637b/km] 33cal 11.03/11.62kmph 5) 1km - 5:58(5:58/km) 128/135bpm [765b/km] 48cal 10.04/10.58kmph 6) 1km - 7:56(7:56/km) 119/134bpm [944b/km] 49cal 7.56/10.98kmph 7) 1km - 6:19(6:19/km) 134/146bpm [845b/km] 55cal 9.51/10.75kmph 8) 1km - 7:58(7:58/km) 143/149bpm [1139b/km] 83cal 7.53/10.45kmph 9) 1km - 6:49(6:49/km) 141/149bpm [961b/km] 68cal 8.81/11.42kmph 10) 1km - 5:29(5:29/km) 122/131bpm [669b/km] 31cal 10.93/11.56kmph 11) 0.44km - 2:22(5:21/km) 124/134bpm [664b/km] 13cal 11.2/12.02kmph Add a comment	0.6mi, 42:12 Cross - Yoga Split Summary === 1) 0.95km - 42:12(44:33/km) 86/117bpm [3831b/km] 144cal 58/61rpm 1.35/2.89kmph Add a comment 6.9mi, 1:21:14 Run - Hill Work Split Summary === 1) 1km - 5:40(5:40/km) 116/128bpm [658b/km] 37cal 10.58/11.72kmph 2) 1km - 5:39(5:39/km) 124/133bpm [701b/km] 43cal 10.61/11.19kmph 3) 1km - 6:23(6:23/km) 128/142bpm [817b/km] 52cal 9.4/11.72kmph 4) 1km - 7:50(7:50/km) 130/141bpm [1019b/km] 67cal 7.66/10.01kmph 5) 1km - 5:47(5:47/km) 125/135bpm [724b/km] 42cal 10.36/11.12kmph 6) 1km - 7:22(7:22/km) 131/149bpm [965b/km] 61cal 8.14/13.03kmph 7) 0.07km - 33(7:30/km) 110/113bpm [825b/km] 2cal 8/7.76kmph 8) 0.19km - 1:04(5:38/km) 147/168bpm [828b/km] 8cal 10.65/13.37kmph 9) 0.2km - 2:03(10:02/km) 133/169bpm [1334b/km] 17cal 5.98/10.08kmph 10) 0.19km - 1:05(5:48/km) 149/171bpm [863b/km] 8cal 10.35/12.5kmph 11) 0.21km - 2:00(9:22/km) 138/171bpm [1293b/km] 19cal 6.4/9.98kmph 12) 0.2km - 1:04(5:25/km) 153/173bpm [828b/km] 9cal 11.09/13.5kmph 13) 0.21km - 2:01(9:39/km) 142/174bpm [1369b/km] 20cal 6.22/10.45kmph 14) 0.19km - 1:06(5:46/km) 152/172bpm [875b/km] 10cal 10.42/13.5kmph 15) 0.21km - 2:04(10:01/km) 141/175bpm [1412b/km] 20cal 5.99/10.04kmph 16) 0.19km - 1:04(5:29/km) 155/175bpm [849b/km] 9cal 10.95/14.14kmph 17) 0.23km - 2:50(12:31/km) 132/176bpm [1651b/km] 22cal 4.8/10.61kmph 18) 0.1km - 27(4:23/km) 125/152bpm [549b/km] 1cal 13.67/20.42kmph 19) 0.12km - 1:16(10:39/km) 147/161bpm [1565b/km] 12cal 5.63/15.15kmph 20) 0.1km - 29(4:57/km) 143/162bpm [709b/km] 3cal 12.1/19.65kmph 21) 0.13km - 1:23(10:50/km) 150/165bpm [1625b/km] 15cal 5.54/11.52kmph 22) 0.11km - 28(4:22/km) 140/161bpm [612b/km] 3cal 13.72/19.25kmph 23) 0.13km - 1:17(10:10/km) 151/169bpm [1535b/km] 14cal 5.9/16.76kmph 24) 0.1km - 28(4:32/km) 146/164bpm [662b/km] 4cal 13.24/18.71kmph 25) 0.12km - 1:22(11:00/km) 151/168bpm [1661b/km] 15cal 5.45/13.2kmph 26) 0.1km - 27(4:23/km) 144/163bpm [632b/km] 3cal 13.68/20.35kmph 27) 0.15km - 2:17(14:58/km) 140/169bpm [2094b/km] 21cal 4.01/17.27kmph 28) 0.06km - 17(4:26/km) 128/139bpm [568b/km] 1cal 13.53/19.35kmph 29) 0.08km - 1:05(14:03/km) 140/153bpm [1967b/km] 10cal 4.27/14.04kmph 30) 0.05km - 15(4:45/km) 123/139bpm [584b/km] 1cal 12.64/19.18kmph 31) 0.09km - 50(9:32/km) 153/159bpm [1458b/km] 7cal 6.3/17.06kmph 32) 0.06km - 16(4:41/km) 142/147bpm [665b/km] 2cal 12.82/16.36kmph 33) 0.08km - 46(9:33/km) 155/161bpm [1482b/km] 8cal 6.28/16.36kmph 34) 0.05km - 17(5:32/km) 150/156bpm [830b/km] 3cal 10.84/17.6kmph 35) 0.09km - 54(9:54/km) 158/164bpm [1565b/km] 10cal 6.06/17.06kmph 36) 0.05km - 16(5:00/km) 144/152bpm [719b/km] 3cal 12.02/18.37kmph 37) 1km - 9:39(9:39/km) 131/166bpm [1265b/km] 65cal 6.21/17kmph 38) 0.18km - 1:09(6:15/km) 130/136bpm [814b/km] 7cal 9.59/11.29kmph Add a comment	0.3mi, 20:24 Cross - Yoga Split Summary === 1) 0.49km - 20:24(41:30/km) 70/93bpm [2905b/km] 39cal 58/58rpm 1.45/2.28kmph Add a comment 6.2mi, 58:14 Run - Recovery Run Split Summary === 1) 1km - 5:39(5:39/km) 110/126bpm [622b/km] 30cal 10.61/11.99kmph 2) 1km - 5:46(5:46/km) 122/128bpm [703b/km] 43cal 10.42/10.58kmph 3) 1km - 5:41(5:41/km) 127/132bpm [721b/km] 46cal 10.57/11.08kmph 4) 1km - 5:40(5:40/km) 129/133bpm [730b/km] 46cal 10.6/11.08kmph 5) 1km - 5:43(5:43/km) 130/133bpm [743b/km] 48cal 10.49/11.05kmph 6) 1km - 5:41(5:41/km) 132/143bpm [750b/km] 49cal 10.56/11.02kmph 7) 1km - 5:48(5:48/km) 131/134bpm [760b/km] 48cal 10.35/10.98kmph 8) 1km - 5:42(5:42/km) 132/135bpm [753b/km] 47cal 10.52/11.76kmph 9) 1km - 5:39(5:39/km) 131/135bpm [741b/km] 44cal 10.61/10.95kmph 10) 1km - 6:46(6:46/km) 143/154bpm [968b/km] 66cal 8.86/10.58kmph 11) 0.02km - 9(8:37/km) 138/140bpm [1189b/km] 1cal 6.96/9.17kmph Add a comment	0.4mi, 36:18 Cross - Yoga Split Summary === 1) 0.62km - 36:18(58:10/km) 101/127bpm [5875b/km] 178cal 58/67rpm 1.03/2.58kmph Add a comment 8.2mi, 1:11:21 Run - Hill Work Split Summary === 1) 1km - 7:01(7:01/km) 138/153bpm [969b/km] 67cal 8.55/12.46kmph 2) 1km - 5:34(5:34/km) 151/160bpm [841b/km] 63cal 10.78/11.49kmph 3) 1km - 4:39(4:39/km) 142/159bpm [660b/km] 47cal 12.91/13.77kmph 4) 1km - 5:07(5:07/km) 144/165bpm [738b/km] 52cal 11.71/13.47kmph 5) 1km - 5:50(5:50/km) 166/171bpm [968b/km] 72cal 10.29/11.25kmph 6) 1km - 4:50(4:50/km) 153/170bpm [739b/km] 54cal 12.42/13.4kmph 7) 1km - 5:23(5:23/km) 158/172bpm [850b/km] 62cal 11.15/13.07kmph 8) 1km - 4:39(4:39/km) 143/161bpm [666b/km] 46cal 12.89/14.01kmph 9) 1km - 4:47(4:47/km) 137/144bpm [655b/km] 40cal 12.55/13.54kmph 10) 1km - 5:35(5:35/km) 153/169bpm [855b/km] 59cal 10.73/14.11kmph 11) 1km - 6:35(6:35/km) 169/179bpm [1112b/km] 82cal 9.12/10.65kmph 12) 1km - 5:14(5:14/km) 164/176bpm [858b/km] 64cal 11.47/13.3kmph 13) 1km - 4:53(4:53/km) 143/153bpm [699b/km] 46cal 12.27/13.67kmph 14) 0.25km - 1:14(4:58/km) 144/151bpm [715b/km] 10cal 12.08/12.8kmph Add a comment	6.3mi, 1:02:05 Run - Recovery Run <130 Split Summary === 1) 1km - 6:05(6:05/km) 118/130bpm [718b/km] 42cal 9.86/10.71kmph 2) 1km - 6:00(6:00/km) 125/132bpm [750b/km] 47cal 10/10.61kmph 3) 1km - 5:49(5:49/km) 122/129bpm [710b/km] 42cal 10.31/11.39kmph 4) 1km - 6:19(6:19/km) 126/129bpm [795b/km] 49cal 9.5/10.01kmph 5) 1km - 6:09(6:09/km) 126/132bpm [775b/km] 46cal 9.76/10.14kmph 6) 1km - 6:05(6:05/km) 123/128bpm [748b/km] 41cal 9.87/10.55kmph 7) 1km - 5:58(5:58/km) 125/132bpm [746b/km] 41cal 10.06/10.55kmph 8) 1km - 6:16(6:16/km) 128/132bpm [803b/km] 46cal 9.56/10.45kmph 9) 1km - 6:27(6:27/km) 129/135bpm [831b/km] 48cal 9.31/10.11kmph 10) 1km - 6:09(6:09/km) 130/136bpm [800b/km] 47cal 9.75/10.81kmph 11) 0.14km - 49(5:51/km) 126/127bpm [738b/km] 5cal 10.25/10.75kmph Add a comment 0.3mi, 22:44 Cross - Yoga Split Summary === 1) 0.51km - 22:44(44:38/km) 72/101bpm [3214b/km] 51cal 58/59rpm 1.34/3.53kmph Add a comment	0.4mi, 18:13 Cross - Yoga Split Summary === 1) 0.64km - 18:13(28:22/km) 72/93bpm [2042b/km] 39cal 58/58rpm 2.12/6.75kmph Add a comment 3.6mi, 38:35 Run - Recovery Run Split Summary === 1) 1km - 8:25(8:25/km) 129/175bpm [1085b/km] 70cal 7.13/11.19kmph 2) 1km - 6:51(6:51/km) 128/136bpm [876b/km] 57cal 8.77/10.81kmph 3) 1km - 6:28(6:28/km) 124/143bpm [801b/km] 47cal 9.29/10.81kmph 4) 1km - 6:42(6:42/km) 132/145bpm [884b/km] 57cal 8.95/11.35kmph 5) 1km - 5:41(5:41/km) 124/139bpm [706b/km] 40cal 10.54/11.39kmph 6) 0.78km - 4:28(5:44/km) 120/135bpm [687b/km] 26cal 10.47/11.79kmph Add a comment	0.5mi, 37:00 Cross - Yoga Split Summary === 1) 0.82km - 37:00(44:53/km) 84/133bpm [3771b/km] 124cal 57/63rpm 1.34/2.89kmph Add a comment 1.3mi, 14:49 Run - Recovery Run Split Summary === 1) 1km - 6:57(6:57/km) 135/145bpm [937b/km] 66cal 8.64/9.61kmph 2) 1km - 7:44(7:44/km) 145/155bpm [1121b/km] 82cal 7.76/9.21kmph 3) 0.02km - 9(7:34/km) 130/132bpm [984b/km] 1cal 7.92/8.1kmph Add a comment 3.1mi, 20:39 Run - Race Split Summary === 1) 1km - 4:18(4:18/km) 151/162bpm [648b/km] 44cal 13.98/14.68kmph 2) 1km - 4:11(4:11/km) 168/172bpm [704b/km] 52cal 14.32/14.68kmph 3) 1km - 4:15(4:15/km) 172/176bpm [731b/km] 54cal 14.12/14.78kmph 4) 1km - 4:12(4:12/km) 174/180bpm [731b/km] 54cal 14.29/14.78kmph 5) 0.9km - 3:43(4:08/km) 179/183bpm [739b/km] 50cal 14.53/14.91kmph Add a comment 2.2mi, 23:43 Run - Warm Up Split Summary === 1) 1km - 5:48(5:48/km) 109/127bpm [632b/km] 30cal 10.34/11.22kmph 2) 1km - 5:49(5:49/km) 123/129bpm [716b/km] 44cal 10.31/10.65kmph 3) 1km - 5:48(5:48/km) 129/134bpm [749b/km] 49cal 10.33/11.05kmph 4) 0.57km - 6:17(11:00/km) 113/145bpm [1244b/km] 36cal 5.45/16.02kmph Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
0.3mi, 20:03 Cross - Yoga Split Summary === 1) 0.55km - 20:03(36:09/km) 72/90bpm [2603b/km] 43cal 58/61rpm 1.66/6.05kmph Add a comment 5mi, 51:00 Run - General Split Summary === 1) 1km - 7:42(7:42/km) 127/140bpm [978b/km] 64cal 7.79/11.52kmph 2) 1km - 6:28(6:28/km) 135/141bpm [874b/km] 62cal 9.27/11.05kmph 3) 1km - 5:09(5:09/km) 121/127bpm [624b/km] 36cal 11.64/12.7kmph 4) 1km - 5:20(5:20/km) 127/151bpm [677b/km] 40cal 11.25/12.12kmph 5) 1km - 6:54(6:54/km) 151/161bpm [1043b/km] 78cal 8.69/10.85kmph 6) 1km - 7:50(7:50/km) 150/157bpm [1175b/km] 88cal 7.66/8.7kmph 7) 1km - 5:49(5:49/km) 134/147bpm [779b/km] 49cal 10.32/11.46kmph 8) 1km - 5:36(5:36/km) 125/134bpm [701b/km] 34cal 10.7/11.82kmph 9) 0.03km - 11(6:32/km) 131/132bpm [856b/km] 1cal 9.18/10.98kmph Add a comment	0.4mi, 31:21 Cross - Yoga Split Summary === 1) 0.69km - 31:21(45:35/km) 91/152bpm [4149b/km] 129cal 58/60rpm 1.32/3.9kmph Add a comment 5.1mi, 44:34 Run - General Split Summary === 1) 1km - 5:27(5:27/km) 117/129bpm [638b/km] 36cal 11/12.06kmph 2) 1km - 5:11(5:11/km) 133/146bpm [690b/km] 47cal 11.57/12.8kmph 3) 1km - 5:06(5:06/km) 134/142bpm [684b/km] 47cal 11.75/12.73kmph 4) 1km - 5:32(5:32/km) 139/148bpm [769b/km] 54cal 10.85/11.46kmph 5) 1km - 5:21(5:21/km) 136/144bpm [728b/km] 49cal 11.21/12.12kmph 6) 1km - 5:46(5:46/km) 138/146bpm [796b/km] 55cal 10.4/11.56kmph 7) 1km - 5:26(5:26/km) 140/145bpm [761b/km] 52cal 11.04/11.86kmph 8) 1km - 5:33(5:33/km) 139/147bpm [771b/km] 51cal 10.82/11.96kmph 9) 0.2km - 1:12(5:50/km) 134/137bpm [782b/km] 10cal 10.28/11.52kmph Add a comment	0.2mi, 17:02 Cross - Yoga Split Summary === 1) 0.3km - 17:02(56:18/km) 78/103bpm [4391b/km] 48cal 58/73rpm 1.07/2.32kmph Add a comment 5.6mi, 53:52 Run - Recovery Run Split Summary === 1) 1km - 5:35(5:35/km) 113/129bpm [631b/km] 33cal 10.75/11.66kmph 2) 1km - 5:50(5:50/km) 126/131bpm [734b/km] 46cal 10.3/11.56kmph 3) 1km - 5:56(5:56/km) 129/137bpm [765b/km] 50cal 10.12/10.65kmph 4) 1km - 5:40(5:40/km) 132/137bpm [748b/km] 50cal 10.59/11.25kmph 5) 1km - 5:40(5:40/km) 127/134bpm [720b/km] 44cal 10.58/11.02kmph 6) 1km - 6:00(6:00/km) 131/137bpm [786b/km] 51cal 10/10.78kmph 7) 1km - 6:00(6:00/km) 134/142bpm [805b/km] 53cal 9.99/10.85kmph 8) 1km - 6:13(6:13/km) 133/148bpm [827b/km] 50cal 9.64/11.42kmph 9) 1km - 6:46(6:46/km) 144/151bpm [973b/km] 69cal 8.88/11.05kmph 10) 0.02km - 12(7:59/km) 133/136bpm [1061b/km] 1cal 7.52/9.44kmph Add a comment	9.4mi, 1:25:24 Run - Hill Work Split Summary === 1) 1km - 6:46(6:46/km) 143/158bpm [968b/km] 67cal 8.87/12.19kmph 2) 1km - 5:42(5:42/km) 159/164bpm [907b/km] 68cal 10.52/11.46kmph 3) 1km - 4:35(4:35/km) 148/167bpm [678b/km] 50cal 13.09/13.64kmph 4) 1km - 5:14(5:14/km) 148/166bpm [775b/km] 55cal 11.45/13.81kmph 5) 1km - 5:58(5:58/km) 167/171bpm [998b/km] 75cal 10.04/11.15kmph 6) 1km - 4:56(4:56/km) 152/170bpm [749b/km] 54cal 12.18/13.13kmph 7) 1km - 5:21(5:21/km) 159/172bpm [851b/km] 62cal 11.2/14.31kmph 8) 1km - 4:43(4:43/km) 144/161bpm [678b/km] 47cal 12.74/13.94kmph 9) 1km - 4:44(4:44/km) 142/148bpm [673b/km] 44cal 12.66/13.6kmph 10) 1km - 7:26(7:26/km) 144/168bpm [1071b/km] 68cal 8.07/14.11kmph 11) 1km - 6:44(6:44/km) 168/178bpm [1130b/km] 83cal 8.92/10.78kmph 12) 1km - 5:36(5:36/km) 160/172bpm [895b/km] 66cal 10.72/12.33kmph 13) 1km - 5:05(5:05/km) 137/145bpm [697b/km] 39cal 11.79/12.33kmph 14) 1km - 5:43(5:43/km) 145/153bpm [828b/km] 54cal 10.51/12.12kmph 15) 1km - 5:47(5:47/km) 144/152bpm [833b/km] 54cal 10.38/11.79kmph 16) 0.2km - 1:03(5:23/km) 140/142bpm [753b/km] 8cal 11.16/11.32kmph Add a comment 0mi, 30:14 Cross - Yoga Split Summary === 1) 0.29km - 30:14(1:45:17/km) 69/102bpm [7264b/km] 60cal 58/61rpm 0.57/2.45kmph Add a comment	0.3mi, 20:12 Cross - Yoga Split Summary === 1) 0.52km - 20:12(38:45/km) 77/104bpm [2984b/km] 55cal 59/66rpm 1.55/2.79kmph Add a comment 6.3mi, 1:00:05 Run - General Split Summary === 1) 1km - 5:40(5:40/km) 118/129bpm [668b/km] 39cal 10.59/11.52kmph 2) 1km - 5:40(5:40/km) 128/132bpm [726b/km] 48cal 10.58/11.19kmph 3) 1km - 5:31(5:31/km) 126/134bpm [696b/km] 45cal 10.87/11.46kmph 4) 1km - 6:02(6:02/km) 131/136bpm [791b/km] 53cal 9.94/10.48kmph 5) 1km - 6:09(6:09/km) 130/135bpm [799b/km] 52cal 9.76/10.61kmph 6) 1km - 5:49(5:49/km) 129/134bpm [750b/km] 47cal 10.32/10.65kmph 7) 1km - 5:53(5:53/km) 130/137bpm [764b/km] 46cal 10.2/10.65kmph 8) 1km - 6:10(6:10/km) 132/138bpm [813b/km] 51cal 9.74/10.78kmph 9) 1km - 6:17(6:17/km) 134/142bpm [841b/km] 53cal 9.56/10.35kmph 10) 1km - 6:07(6:07/km) 134/141bpm [820b/km] 51cal 9.81/10.65kmph 11) 0.13km - 48(6:04/km) 128/129bpm [777b/km] 5cal 9.89/10.45kmph Add a comment	0mi, 1:15:35 Cross - Yoga Split Summary === 1) 0km - 1:15:35(0/km) 72/118bpm [INFb/km] 157cal 59/83rpm Add a comment	0mi, 1:30:00 Cross - Gardening grass cutting Add a comment 11.3mi, 2:14:57 Run - Long Run Split Summary === 1) 1km - 7:33(7:33/km) 127/139bpm [959b/km] 62cal 7.95/11.96kmph 2) 1km - 6:34(6:34/km) 135/143bpm [886b/km] 63cal 9.14/10.38kmph 3) 1km - 5:14(5:14/km) 119/124bpm [624b/km] 34cal 11.45/12.46kmph 4) 1km - 5:08(5:08/km) 126/138bpm [647b/km] 39cal 11.69/12.97kmph 5) 1km - 5:44(5:44/km) 134/140bpm [769b/km] 51cal 10.45/12.77kmph 6) 1km - 8:24(8:24/km) 133/144bpm [1118b/km] 72cal 7.14/11.42kmph 7) 1km - 7:51(7:51/km) 143/158bpm [1122b/km] 79cal 7.65/11.05kmph 8) 1km - 8:30(8:30/km) 143/166bpm [1215b/km] 81cal 7.06/11.02kmph 9) 1km - 10:02(10:02/km) 142/159bpm [1425b/km] 95cal 5.98/10.95kmph 10) 1km - 8:12(8:12/km) 142/170bpm [1164b/km] 74cal 7.32/11.99kmph 11) 1km - 6:00(6:00/km) 136/151bpm [816b/km] 47cal 10/11.35kmph 12) 1km - 7:29(7:29/km) 140/155bpm [1048b/km] 66cal 8.02/10.85kmph 13) 1km - 11:26(11:26/km) 135/164bpm [1544b/km] 81cal 5.25/12.33kmph 14) 1km - 8:47(8:47/km) 137/160bpm [1204b/km] 66cal 6.83/11.19kmph 15) 1km - 6:56(6:56/km) 140/163bpm [970b/km] 55cal 8.66/11.39kmph 16) 1km - 7:49(7:49/km) 155/164bpm [1211b/km] 88cal 7.68/9.77kmph 17) 1km - 6:21(6:21/km) 146/158bpm [928b/km] 61cal 9.44/11.15kmph 18) 1km - 5:34(5:34/km) 127/132bpm [706b/km] 23cal 10.79/11.39kmph 19) 0.25km - 1:23(5:34/km) 134/142bpm [746b/km] 7cal 10.78/11.49kmph Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
0.7mi, 32:06 Cross - Yoga Split Summary === 1) 1.13km - 32:06(28:27/km) 75/113bpm [2133b/km] 51cal 58/97rpm 2.11/7.05kmph Add a comment 5.1mi, 50:39 Run - General Split Summary === 1) 1km - 6:07(6:07/km) 116/130bpm [710b/km] 40cal 9.8/10.98kmph 2) 1km - 6:03(6:03/km) 123/130bpm [745b/km] 46cal 9.91/10.61kmph 3) 1km - 5:52(5:52/km) 123/130bpm [722b/km] 43cal 10.22/11.05kmph 4) 1km - 6:39(6:39/km) 126/132bpm [838b/km] 52cal 9.02/9.64kmph 5) 1km - 5:51(5:51/km) 125/131bpm [731b/km] 43cal 10.26/11.08kmph 6) 1km - 6:35(6:35/km) 130/136bpm [855b/km] 52cal 9.13/10.31kmph 7) 1km - 6:17(6:17/km) 129/137bpm [810b/km] 49cal 9.56/10.01kmph 8) 1km - 6:12(6:12/km) 131/137bpm [811b/km] 49cal 9.69/11.05kmph 9) 0.15km - 1:04(6:53/km) 131/133bpm [902b/km] 8cal 8.72/10.41kmph Add a comment	0.7mi, 41:31 Cross - Yoga Split Summary === 1) 1.07km - 41:31(38:55/km) 84/124bpm [3269b/km] 134cal 58/73rpm 1.54/8.13kmph Add a comment 6.2mi, 1:00:46 Run - General Split Summary === 1) 1km - 5:58(5:58/km) 119/130bpm [710b/km] 41cal 10.05/11.49kmph 2) 1km - 7:59(7:59/km) 140/158bpm [1117b/km] 79cal 7.52/11.52kmph 3) 1km - 6:43(6:43/km) 137/155bpm [919b/km] 62cal 8.94/11.29kmph 4) 1km - 5:39(5:39/km) 131/137bpm [739b/km] 47cal 10.63/11.86kmph 5) 1km - 5:36(5:36/km) 134/139bpm [751b/km] 50cal 10.7/11.19kmph 6) 1km - 5:35(5:35/km) 134/142bpm [749b/km] 49cal 10.74/11.19kmph 7) 1km - 5:40(5:40/km) 136/143bpm [771b/km] 51cal 10.59/11.08kmph 8) 1km - 5:49(5:49/km) 142/146bpm [826b/km] 58cal 10.31/11.25kmph 9) 1km - 5:45(5:45/km) 142/147bpm [817b/km] 56cal 10.43/11.49kmph 10) 1km - 5:50(5:50/km) 137/147bpm [800b/km] 51cal 10.28/11.12kmph 11) 0.04km - 12(5:32/km) 131/132bpm [725b/km] 1cal 10.84/10.85kmph Add a comment	0.3mi, 18:46 Cross - Yoga Split Summary === 1) 0.5km - 18:46(37:42/km) 74/94bpm [2789b/km] 44cal 58/58rpm 1.59/3.29kmph Add a comment 6.3mi, 59:03 Run - Recovery Run Split Summary === 1) 1km - 5:37(5:37/km) 112/129bpm [630b/km] 32cal 10.67/12.02kmph 2) 1km - 5:37(5:37/km) 125/129bpm [702b/km] 44cal 10.68/11.12kmph 3) 1km - 5:47(5:47/km) 128/132bpm [740b/km] 49cal 10.39/11.12kmph 4) 1km - 5:48(5:48/km) 127/131bpm [736b/km] 47cal 10.36/10.71kmph 5) 1km - 5:40(5:40/km) 129/132bpm [732b/km] 46cal 10.57/11.12kmph 6) 1km - 5:51(5:51/km) 129/133bpm [754b/km] 47cal 10.26/10.65kmph 7) 1km - 5:53(5:53/km) 132/137bpm [776b/km] 50cal 10.21/10.55kmph 8) 1km - 5:51(5:51/km) 131/137bpm [766b/km] 46cal 10.27/10.65kmph 9) 1km - 5:58(5:58/km) 132/141bpm [787b/km] 47cal 10.06/10.98kmph 10) 1km - 6:36(6:36/km) 148/160bpm [976b/km] 71cal 9.09/10.38kmph 11) 0.08km - 25(5:08/km) 137/139bpm [702b/km] 4cal 11.7/10.04kmph Add a comment	0.4mi, 25:05 Cross - Yoga Split Summary === 1) 0.56km - 25:05(45:03/km) 83/110bpm [3739b/km] 80cal 58/61rpm 1.33/2.35kmph Add a comment 9.4mi, 1:22:38 Run - Hill Work Split Summary === 1) 1km - 7:01(7:01/km) 139/157bpm [976b/km] 67cal 8.55/11.76kmph 2) 1km - 5:46(5:46/km) 151/159bpm [870b/km] 65cal 10.41/12.77kmph 3) 1km - 4:38(4:38/km) 141/156bpm [653b/km] 47cal 12.96/13.91kmph 4) 1km - 5:18(5:18/km) 143/164bpm [757b/km] 52cal 11.33/14.11kmph 5) 1km - 6:02(6:02/km) 166/173bpm [1001b/km] 75cal 9.95/11.08kmph 6) 1km - 4:58(4:58/km) 145/171bpm [720b/km] 51cal 12.07/12.83kmph 7) 1km - 5:11(5:11/km) 160/174bpm [828b/km] 60cal 11.59/13.4kmph 8) 1km - 4:44(4:44/km) 139/162bpm [657b/km] 42cal 12.7/14.34kmph 9) 1km - 4:41(4:41/km) 140/150bpm [655b/km] 43cal 12.83/14.04kmph 10) 1km - 5:41(5:41/km) 154/172bpm [875b/km] 60cal 10.56/13.57kmph 11) 1km - 6:47(6:47/km) 170/179bpm [1153b/km] 85cal 8.85/10.01kmph 12) 1km - 5:26(5:26/km) 163/175bpm [885b/km] 65cal 11.05/12.8kmph 13) 1km - 4:29(4:29/km) 149/156bpm [669b/km] 47cal 13.37/14.64kmph 14) 1km - 5:25(5:25/km) 154/159bpm [835b/km] 61cal 11.07/14.68kmph 15) 1km - 5:48(5:48/km) 147/158bpm [852b/km] 58cal 10.35/12.26kmph 16) 0.15km - 45(4:56/km) 144/148bpm [710b/km] 6cal 12.17/13kmph Add a comment	0.2mi, 20:07 Cross - Yoga Split Summary === 1) 0.39km - 20:07(51:16/km) 82/103bpm [4204b/km] 64cal 58/71rpm 1.17/4.57kmph Add a comment 6.3mi, 1:00:13 Run - General Split Summary === 1) 1km - 5:50(5:50/km) 125/166bpm [730b/km] 45cal 10.28/11.35kmph 2) 1km - 5:41(5:41/km) 128/133bpm [726b/km] 47cal 10.57/11.02kmph 3) 1km - 5:38(5:38/km) 124/133bpm [699b/km] 43cal 10.64/11.12kmph 4) 1km - 6:03(6:03/km) 131/138bpm [792b/km] 51cal 9.92/10.48kmph 5) 1km - 6:02(6:02/km) 130/134bpm [785b/km] 50cal 9.94/10.25kmph 6) 1km - 6:00(6:00/km) 128/132bpm [768b/km] 46cal 10/10.31kmph 7) 1km - 5:52(5:52/km) 130/134bpm [762b/km] 46cal 10.23/10.71kmph 8) 1km - 6:10(6:10/km) 132/138bpm [815b/km] 51cal 9.72/10.45kmph 9) 1km - 6:19(6:19/km) 133/144bpm [839b/km] 53cal 9.51/10.35kmph 10) 1km - 6:08(6:08/km) 131/141bpm [802b/km] 48cal 9.8/10.65kmph 11) 0.09km - 31(5:29/km) 130/132bpm [713b/km] 3cal 10.93/10.75kmph Add a comment	0mi, 31:41 Cross - Yoga Split Summary === 1) 0km - 31:41(0/km) 72/116bpm [INFb/km] 69cal 59/79rpm Add a comment	-

Llamadance M50 Cardiganshire

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Llamadance
M50 Cardiganshire