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Races
55 -
Miles
13042 -
Miles
59 -
Miles
3519 -
Miles
153 -
WAVA
60.63% -
Mile
7:48 -
5k
22:13 -
5M
39:35 -
10k
45:22 -
Half
1:46:41 -
Mara
4:11:54
About Me | |
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Finally fitter again after many years in the fat suit. Enjoying life.
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Random Q&A | See your Q&A |
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Recent Blogs | |
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Sani Stagger Marathon | Nov 2019 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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26th Jul
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General | 6.2mi | 54:36 |
24th Jul
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General | 6.4mi | 29:15 |
23rd Jul
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General | 7.5mi | 1:07:28 |
22nd Jul
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General | 5.6mi | 58:14 |
20th Jul
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General | 2.1mi | 19:07 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:50 | 3:15 |
5k | 24:30 | 12:41 |
5mi | 41:01 | 20:46 |
10k | 51:17 | 26:09 |
10mi | 1:24:01 | 0 |
Half | 1:51:26 | 0 |
20mi | 3:08:01 | 0 |
Mara | 4:10:21 | 0 |
50k | 6:23:44 | 0 |
40mi | 8:16:38 | 0 |
75k | 9:42:25 | 0 |
50mi | 10:32:43 | 0 |
Followers (2) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2014 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 7:48 49.09 | 7:48
7:48/mi
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49.09 | ||||||||||||||
5km | 5 | 22:25 57.94 | 22:13 59.16 | 27:12 50.49 | 22:13
7:09/mi
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59.16 | ||||||||||||
3.5mi | 1 | 29:59 51.01 | 29:59
8:34/mi
|
51.01 | ||||||||||||||
7.8km | 1 | 37:10 60.63 | 37:10
7:43/mi
|
60.63 | ||||||||||||||
5mi | 1 | 39:35 53.59 | 39:35
7:55/mi
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53.59 | ||||||||||||||
10km | 16 | 57:23 46.27 | 49:10 54.01 | 47:27 56.15 | 45:22 58.96 | 52:28 51.23 | 51:26 52.55 | 50:34 57.30 | 52:00 55.72 | 45:22
7:18/mi
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58.96 | |||||||
14.2km | 1 | 1:35:11 45.88 | 1:35:11
10:49/mi
|
45.88 | ||||||||||||||
15km | 1 | 1:23:05 53.95 | 1:23:05
8:55/mi
|
53.95 | ||||||||||||||
16.2km | 1 | 1:40:14 50.23 | 1:40:14
9:57/mi
|
50.23 | ||||||||||||||
17.4km | 1 | 1:43:48 51.70 | 1:43:48
9:37/mi
|
51.70 | ||||||||||||||
17.6km | 1 | 1:59:07 45.60 | 1:59:07
10:55/mi
|
45.60 | ||||||||||||||
13.1mi | 7 | 2:01:59 49.39 | 1:59:22 53.05 | 1:46:41 59.86 | 1:50:01 58.05 | 1:54:17 57.35 | 2:11:05 50.45 | 1:46:41
8:09/mi
|
59.86 | |||||||||
25km | 3 | 2:10:02 58.88 | 2:15:58 57.79 | 2:19:29 56.83 | 2:10:02
8:22/mi
|
58.88 | ||||||||||||
31.8km | 1 | 3:35:43 47.63 | 3:35:43
10:54/mi
|
47.63 | ||||||||||||||
26.2mi | 8 | 4:18:16 47.33 | 4:30:21 49.53 | 5:52:48 38.62 | 4:12:59 54.81 | 4:11:54 55.04 | 4:11:54
9:37/mi
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55.04 | ||||||||||
47.1km | 1 | 6:29:43 40.33 | 6:29:43
13:20/mi
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40.33 | ||||||||||||||
50mi | 1 | 11:15:25 44.09 | 11:15:25
13:31/mi
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44.09 | ||||||||||||||
85.9km | 1 | 11:27:54 48.50 | 11:27:54
12:53/mi
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48.50 | ||||||||||||||
56mi | 1 | 10:12:23 57.51 | 10:12:23
10:56/mi
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57.51 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
9 Jun | Comrades Marathon PB | 11:27:54 | 48.50 | 85.91km |
26 May | Woodview 21.1 SB | 2:11:05 | 50.45 | 13.1mi |
13 Apr | Totalsports Two Oceans Marathon | 0.00 | 56km | |
17 Mar | Dolphin Coast Marathon PB | 4:11:54 | 55.04 | 26.2mi |
3 Mar | Best of the Best Marathon | 0.00 | 26.2mi | |
24 Feb | Wartburg Classic PB | 1:35:11 | 45.88 | 14.16km |
4 Feb | DG Panel and Paint PB | 3:35:43 | 47.63 | 31.83km |
28 Jan | PDAC 25km SB | 2:19:29 | 56.83 | 25km |
14 Jan | Ronnie Davel Memorial PB | 1:40:14 | 50.23 | 16.21km |
2023 | Result | WAVA | Distance | |
4 Nov | Kaapsehoop Marathon SB | 4:12:59 | 54.81 | 26.2mi |
27 Aug | VUM sunrise run SB | 1:54:17 | 57.35 | 13.1mi |
6 Aug | Illovo Eston trail run PB | 1:43:48 | 51.70 | 17.37km |
11 Jun | Comrades Marathon PB | 10:12:23 | 57.51 | 56mi |
19 Mar | Umgeni Water Marathon | 4:14:43 | 53.95 | 26.2mi |
12 Feb | Hillcrest Marathon | 4:22:19 | 52.39 | 26.2mi |
29 Jan | PDAC 25km SB | 2:15:58 | 57.79 | 25km |
8 Jan | KZNTR Rocky Bay trail run PB | 1:59:07 | 45.60 | 17.57km |
2022 | Result | WAVA | Distance | |
24 Sep | Karkloof 30 miler PB | 6:29:43 | 40.33 | 47.06km |
5 Jun | Hillcrest Marathon | 0.00 | 42.2mi | |
2021 | Result | WAVA | Distance | |
20 Nov | Sani Stagger SB | 5:52:48 | 38.62 | 26.2mi |
2020 | Result | WAVA | Distance | |
26 Sep | Karkloof 50 miler PB | 11:15:25 | 44.09 | 50mi |
29 Feb | Best of the Best SB | 1:50:01 | 58.05 | 13.1mi |
26 Jan | PDAC 25km PB | 2:10:02 | 58.88 | 25km |
2019 | Result | WAVA | Distance | |
24 Nov | Sani Stagger | 6:16:28 | 35.57 | 26.2mi |
27 Oct | Sapphire Coast Marathon SB | 4:30:21 | 49.53 | 26.2mi |
15 Sep | Saps Striders 21km PB | 1:46:41 | 59.86 | 13.1mi |
8 Sep | Queensburgh Mineshaft PB | 1:23:05 | 53.95 | 15km |
1 Sep | Funky Pants Beach run PB | 37:10 | 60.63 | 7.75km |
7 Apr | Durban City 10km SB | 52:00 | 55.72 | 10km |
17 Mar | Deloitte 1/2 marathon | 1:59:42 | 52.90 | 13.1mi |
2018 | Result | WAVA | Distance | |
28 Oct | South Coast Half SB | 1:59:22 | 53.05 | 13.1mi |
9 Sep | Saps Striders 10km SB | 50:34 | 57.30 | 10km |
15 Jul | Waterfall 10km | 58:50 | 48.85 | 10km |
2014 | Result | WAVA | Distance | |
17 May | Battle of the Boroughs 5k Run SB | 27:12 | 50.49 | 5km |
2012 | Result | WAVA | Distance | |
7 Oct | Windsor Half Marathon SB | 2:01:59 | 49.39 | 13.1mi |
12 Jul | JP Morgan Corporate Challenge PB | 29:59 | 51.01 | 3.5mi |
2010 | Result | WAVA | Distance | |
28 Feb | Hotelympia 10k SB | 51:26 | 52.55 | 10km |
2009 | Result | WAVA | Distance | |
12 Jul | Cliffe Woods 10K SB | 52:28 | 51.23 | 10km |
2008 | Result | WAVA | Distance | |
6 Jul | British 10K London Run PB | 45:22 | 58.96 | 10km |
25 Jun | Dulwich Midsummer 5K PB | 22:13 | 59.16 | 5km |
2007 | Result | WAVA | Distance | |
28 Oct | Wilmington 10K | 48:58 | 54.63 | 10km |
5 Aug | London Triathlon - 10k | / / 50:28 | 0.00 | 0miles/0miles/10km |
28 May | Hatfield Broad Oak 10k SB | 47:27 | 56.15 | 10km |
22 Apr | London Marathon SB | 4:18:16 | 47.33 | 26.2mi |
2006 | Result | WAVA | Distance | |
9 Jul | Cliffe Woods 10K | 49:36 | 53.54 | 10km |
2 Jul | Bobby Moore 5k SB | 22:25 | 57.94 | 5km |
25 Jun | Chiquita Bananaman Chase SB | 49:10 | 54.01 | 10km |
6 Jun | Fetch Five - Run For Your Soul 5 PB | 39:35 | 53.59 | 5mi |
21 May | Nike 5k -Victoria Park | 24:16 | 53.52 | 5km |
1 May | Esher Church School 10k | 52:36 | 50.48 | 10km |
5 Mar | Frank Harmer Memorial 10K (Brockwell Park) | 55:12 | 48.11 | 10km |
19 Feb | Hotelympia 10k | 54:15 | 48.95 | 10km |
29 Jan | Nike Run London January | 25:57 | 50.05 | 5km |
2005 | Result | WAVA | Distance | |
25 Dec | Fetch Five - Christmas Bird | 17:05 | 47.88 | 2mi |
23 Oct | David Lloyd Great Mile PB | 7:48 | 49.09 | 1mi |
16 Oct | Nike Run London | 57:42 | 46.02 | 10km |
2 Oct | Rainforest Foundation Taut 10K SB | 57:23 | 46.27 | 10km |
3 Jul | British 10k | 57:24 | 46.15 | 10km |
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 | 1 | 1 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2024 | 117 | 130 | 157 | 50 | 149 | 92 | 72 | 0 | 0 | 0 | 0 | 0 | 767 |
2024 | 19 | 0 | 0 | 0 | 21 | 6 | 6 | 0 | 0 | 0 | 0 | 0 | 52 |
2023 | 7 | 6 | 11 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 29 |
2023 | 0 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.7 |
2023 | 162 | 122 | 151 | 173 | 146 | 88 | 97 | 116 | 120 | 129 | 88 | 102 | 1493 |
2023 | 13 | 22 | 16 | 0 | 0 | 9 | 13 | 47 | 24 | 0 | 11 | 7 | 163 |
2022 | 0 | 8 | 0 | 0 | 9 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 23 |
2022 | 124 | 64 | 85 | 35 | 102 | 92 | 95 | 127 | 128 | 91 | 131 | 140 | 1215 |
2022 | 72 | 34 | 137 | 14 | 113 | 53 | 25 | 16 | 56 | 12 | 0 | 0 | 533 |
2021 | 7 | 15 | 15 | 0 | 5 | 0 | 3 | 0 | 6 | 12 | 0 | 0 | 63 |
2021 | 110 | 92 | 129 | 144 | 112 | 92 | 78 | 94 | 60 | 87 | 103 | 107 | 1207 |
2021 | 92 | 52 | 0 | 0 | 24 | 12 | 0 | 13 | 63 | 44 | 74 | 48 | 421 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 4 | 4 | 0 | 19 |
2020 | 2.7 | 2.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4.8 |
2020 | 140 | 169 | 126 | 92 | 128 | 156 | 150 | 174 | 166 | 108 | 115 | 103 | 1628 |
2020 | 7 | 19 | 149 | 0 | 124 | 0 | 17 | 69 | 0 | 39 | 0 | 74 | 499 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 2 |
2019 | 4.2 | 2.4 | 0 | 0 | 0 | 0 | 0 | 1.4 | 0 | 1 | 1 | 0 | 10 |
2019 | 60 | 81 | 94 | 105 | 145 | 138 | 124 | 162 | 145 | 157 | 118 | 89 | 1416 |
2019 | 83 | 0 | 0 | 16 | 80 | 10 | 9 | 81 | 72 | 43 | 10 | 0 | 404 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 5 | 7 |
2018 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.1 | 4.2 |
2018 | 80 | 56 | 64 | 62 | 70 | 80 | 87 | 80 | 88 | 118 | 64 | 93 | 940 |
2018 | 0 | 25 | 18 | 0 | 0 | 0 | 0 | 0 | 28 | 0 | 0 | 15 | 86 |
2017 | 0 | 0 | 0 | 0 | 0 | 31 | 56 | 51 | 71 | 40 | 49 | 59 | 358 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 10 |
2016 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2015 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2015 | 16 | 20 | 20 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 60 |
2015 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2014 | 28 | 55 | 57 | 46 | 64 | 57 | 56 | 14 | 63 | 51 | 41 | 10 | 542 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 | 0 | 0 | 17 |
2013 | 25 | 37 | 30 | 20 | 47 | 4 | 8 | 33 | 23 | 24 | 22 | 33 | 305 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 12 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0.3 | 0 | 0 | 0.5 |
2012 | 26 | 35 | 31 | 18 | 46 | 44 | 55 | 43 | 39 | 31 | 28 | 25 | 421 |
2012 | 6 | 0 | 0 | 0 | 57 | 12 | 38 | 119 | 13 | 6 | 12 | 0 | 265 |
2011 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2011 | 15 | 19 | 15 | 18 | 7 | 12 | 22 | 34 | 28 | 12 | 24 | 20 | 227 |
2011 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 |
2010 | 20 | 24 | 16 | 17 | 21 | 21 | 10 | 7 | 27 | 6 | 13 | 5 | 188 |
2010 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2009 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0.9 | 0.5 | 0 | 0 | 0 | 0 | 1.9 |
2009 | 29 | 21 | 11 | 21 | 36 | 20 | 44 | 27 | 24 | 3 | 44 | 51 | 331 |
2009 | 10 | 2 | 0 | 0 | 7 | 5 | 31 | 19 | 20 | 11 | 0 | 23 | 129 |
2008 | 0 | 3 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2008 | 1.4 | 1.4 | 1.4 | 1.1 | 0.6 | 1.1 | 0.9 | 1.1 | 0 | 0 | 0 | 0 | 9.1 |
2008 | 50 | 15 | 25 | 45 | 58 | 82 | 29 | 30 | 28 | 43 | 46 | 24 | 474 |
2008 | 27 | 204 | 142 | 82 | 35 | 55 | 0 | 13 | 0 | 13 | 8 | 0 | 579 |
2007 | 0.5 | 0 | 0 | 0 | 0.6 | 9 | 5.9 | 2.8 | 0.6 | 0 | 0 | 0 | 19.4 |
2007 | 93 | 70 | 118 | 74 | 80 | 45 | 37 | 23 | 24 | 42 | 27 | 25 | 657 |
2007 | 10 | 0 | 0 | 0 | 0 | 16 | 81 | 0 | 0 | 0 | 0 | 5 | 112 |
2006 | 0 | 0 | 0.5 | 0.9 | 0 | 0.5 | 3.5 | 1.5 | 0 | 0 | 0.5 | 0.5 | 7.8 |
2006 | 30 | 45 | 51 | 49 | 62 | 72 | 68 | 62 | 48 | 0 | 18 | 56 | 561 |
2006 | 8 | 5 | 53 | 0 | 25 | 48 | 42 | 31 | 0 | 0 | 0 | 0 | 211 |
2005 | 0 | 0 | 0 | 0 | 35 | 33 | 20 | 32 | 20 | 52 | 28 | 26 | 245 |
Sun 30th Jun
Jun 30
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Mon 1st Jul
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Tue 2nd Jul
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Wed 3rd Jul
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Thu 4th Jul
Jul 4
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Fri 5th Jul
Jul 5
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Sat 6th Jul
Jul 6
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1) 1km - 5:16(5:16/km) 124/138bpm [653b/km] 136cal 680/1166W
2) 1km - 5:50(5:50/km) 142/153bpm [828b/km] 177cal 790/1112W 3) 1km - 5:55(5:55/km) 147/155bpm [869b/km] 183cal 695/996W 4) 1km - 6:01(6:01/km) 150/157bpm [903b/km] 186cal 743/1101W 5) 1km - 6:11(6:11/km) 145/153bpm [896b/km] 181cal 645/1128W 6) 1km - 5:51(5:51/km) 149/157bpm [872b/km] 179cal 781/1119W 7) 1km - 6:11(6:11/km) 153/159bpm [945b/km] 192cal 756/982W 8) 0.76km - 4:19(5:43/km) 157/161bpm [897b/km] 139cal 816/1151W Add a comment
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1) 1km - 5:55(5:55/km) 131/150bpm [775b/km] 168cal 763/1235W
2) 1km - 5:59(5:59/km) 148/157bpm [887b/km] 185cal 805/1170W 3) 1km - 5:59(5:59/km) 149/160bpm [891b/km] 183cal 716/1143W 4) 1km - 6:00(6:00/km) 155/158bpm [929b/km] 185cal 782/1276W 5) 1km - 6:08(6:08/km) 149/157bpm [915b/km] 182cal 644/1045W 6) 1km - 5:54(5:54/km) 152/158bpm [896b/km] 182cal 763/1088W 7) 1km - 5:55(5:55/km) 153/161bpm [905b/km] 181cal 703/876W 8) 1km - 5:54(5:54/km) 155/166bpm [915b/km] 185cal 777/1151W 9) 0.54km - 3:06(5:48/km) 163/168bpm [944b/km] 102cal 813/1110W Add a comment
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1) 1km - 5:56(5:56/km) 127/145bpm [753b/km] 164cal 794/1223W
2) 1km - 6:05(6:05/km) 146/153bpm [888b/km] 186cal 803/1143W 3) 1km - 6:38(6:38/km) 140/152bpm [928b/km] 188cal 580/925W 4) 1km - 8:16(8:16/km) 146/154bpm [1207b/km] 233cal 637/1324W 5) 1km - 7:10(7:10/km) 143/154bpm [1026b/km] 188cal 565/1105W 6) 1km - 7:15(7:15/km) 149/160bpm [1081b/km] 203cal 638/1210W 7) 1km - 8:15(8:15/km) 142/153bpm [1172b/km] 195cal 502/890W 8) 1km - 9:47(9:47/km) 151/161bpm [1477b/km] 267cal 536/1311W 9) 0.91km - 7:55(8:41/km) 152/162bpm [1319b/km] 214cal 579/1128W Add a comment
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
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1) 1km - 6:21(6:21/km) 120/134bpm [761b/km] 164cal 670/758W
2) 1km - 6:03(6:03/km) 132/136bpm [800b/km] 171cal 704/782W 3) 1km - 6:11(6:11/km) 135/140bpm [834b/km] 173cal 731/1325W 4) 1km - 6:20(6:20/km) 136/139bpm [861b/km] 178cal 705/1167W 5) 1km - 6:18(6:18/km) 139/142bpm [876b/km] 180cal 716/1068W 6) 0.44km - 2:50(6:25/km) 144/145bpm [924b/km] 83cal 742/1081W Add a comment
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1) 1km - 5:58(5:58/km) 127/139bpm [759b/km] 163cal 682/802W
2) 1km - 5:26(5:26/km) 138/142bpm [749b/km] 166cal 786/876W 3) 1km - 5:22(5:22/km) 144/149bpm [773b/km] 168cal 783/1113W 4) 1km - 5:20(5:20/km) 151/155bpm [806b/km] 171cal 795/1015W 5) 1km - 5:08(5:08/km) 157/160bpm [807b/km] 171cal 881/1040W 6) 0.39km - 2:02(5:15/km) 161/163bpm [845b/km] 68cal 898/1171W Add a comment
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1) 1km - 6:45(6:45/km) 123/131bpm [831b/km] 179cal 644/805W
2) 1km - 6:33(6:33/km) 132/143bpm [866b/km] 184cal 673/923W 3) 1km - 7:06(7:06/km) 130/141bpm [922b/km] 179cal 569/951W 4) 1km - 6:46(6:46/km) 136/142bpm [921b/km] 187cal 674/942W 5) 1km - 6:28(6:28/km) 143/148bpm [924b/km] 181cal 641/765W 6) 1km - 6:50(6:50/km) 143/151bpm [977b/km] 189cal 629/905W 7) 1km - 6:29(6:29/km) 142/148bpm [921b/km] 185cal 643/903W 8) 1km - 6:53(6:53/km) 145/157bpm [999b/km] 186cal 584/852W 9) 0.01km - 4(4:37/km) 143/143bpm [660b/km] 2cal 648/656W Add a comment
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1) 1km - 6:09(6:09/km) 134/141bpm [824b/km] 174cal 675/723W
2) 1km - 6:01(6:01/km) 143/146bpm [860b/km] 182cal 695/877W 3) 1km - 6:01(6:01/km) 147/150bpm [885b/km] 182cal 704/731W 4) 1km - 5:59(5:59/km) 151/154bpm [904b/km] 185cal 709/764W 5) 1km - 5:59(5:59/km) 156/158bpm [932b/km] 187cal 751/883W 6) 0.01km - 3(6:25/km) 155/155bpm [995b/km] 2cal 742/743W Add a comment
1) 1km - 5:21(5:21/km) 141/155bpm [754b/km] 161cal 804/1024W
2) 1km - 5:25(5:25/km) 157/160bpm [849b/km] 178cal 835/1025W 3) 1km - 5:02(5:02/km) 160/162bpm [806b/km] 169cal 837/1013W 4) 1km - 5:15(5:15/km) 163/165bpm [855b/km] 177cal 843/1122W 5) 1km - 4:48(4:48/km) 165/168bpm [792b/km] 167cal 901/1472W 6) 0.07km - 21(4:56/km) 167/167bpm [825b/km] 12cal 935/947W Add a comment
1) 1km - 6:34(6:34/km) 123/134bpm [808b/km] 173cal 640/870W
2) 0.29km - 1:53(6:33/km) 130/134bpm [851b/km] 51cal 661/794W Add a comment
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
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1) 1km - 6:11(6:11/km) 136/145bpm [842b/km] 177cal 734/840W
2) 1km - 6:24(6:24/km) 147/152bpm [942b/km] 194cal 680/1017W 3) 1km - 6:26(6:26/km) 145/151bpm [933b/km] 188cal 640/991W 4) 1km - 5:54(5:54/km) 142/152bpm [837b/km] 171cal 688/891W 5) 1km - 5:46(5:46/km) 144/150bpm [829b/km] 170cal 661/948W 6) 1km - 5:50(5:50/km) 150/156bpm [876b/km] 177cal 746/1038W 7) 1km - 5:47(5:47/km) 143/157bpm [828b/km] 166cal 688/859W 8) 1km - 5:50(5:50/km) 150/156bpm [875b/km] 177cal 693/1068W 9) 1km - 5:47(5:47/km) 153/157bpm [885b/km] 178cal 771/1096W 10) 0.01km - 3(4:38/km) 155/155bpm [719b/km] 2cal 782/787W Add a comment
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1) 1km - 6:25(6:25/km) 124/142bpm [796b/km] 172cal 687/993W
2) 1km - 6:35(6:35/km) 138/145bpm [909b/km] 182cal 617/926W 3) 1km - 5:53(5:53/km) 144/148bpm [848b/km] 176cal 710/904W 4) 1km - 6:08(6:08/km) 149/156bpm [913b/km] 184cal 710/994W 5) 1km - 7:45(7:45/km) 156/164bpm [1209b/km] 233cal 694/993W 6) 1km - 6:25(6:25/km) 157/162bpm [1006b/km] 199cal 740/1062W 7) 1km - 6:18(6:18/km) 152/160bpm [957b/km] 192cal 562/899W 8) 1km - 6:41(6:41/km) 154/159bpm [1030b/km] 201cal 622/1045W 9) 0.4km - 2:21(5:53/km) 155/160bpm [911b/km] 74cal 742/1083W Add a comment
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1) 1km - 5:46(5:46/km) 150/156bpm [865b/km] 177cal 735/806W
2) 1km - 5:44(5:44/km) 154/158bpm [883b/km] 182cal 732/819W 3) 1km - 5:50(5:50/km) 159/161bpm [927b/km] 187cal 747/873W 4) 0.31km - 1:46(5:43/km) 161/161bpm [919b/km] 57cal 734/783W Add a comment
1) 1km - 4:54(4:54/km) 162/167bpm [793b/km] 168cal 864/962W
2) 1km - 4:53(4:53/km) 167/169bpm [815b/km] 173cal 885/911W 3) 1km - 4:55(4:55/km) 170/171bpm [836b/km] 177cal 869/974W 4) 1km - 4:55(4:55/km) 170/171bpm [836b/km] 178cal 849/883W 5) 1km - 4:53(4:53/km) 171/173bpm [836b/km] 178cal 878/992W 6) 0.01km - 2(6:16/km) 173/173bpm [1085b/km] 1cal 863/864W Add a comment
1) 1km - 5:52(5:52/km) 129/141bpm [758b/km] 165cal 705/770W
2) 1km - 5:24(5:24/km) 145/152bpm [782b/km] 169cal 778/827W 3) 1km - 5:08(5:08/km) 156/160bpm [800b/km] 170cal 854/971W 4) 0.31km - 1:33(5:03/km) 161/161bpm [814b/km] 52cal 826/840W Add a comment
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Sun 21st Jul
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
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Wed 24th Jul
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Thu 25th Jul
Jul 25
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Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
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1) 1km - 6:11(6:11/km) 127/142bpm [786b/km] 169cal 713/987W
2) 1km - 6:28(6:28/km) 139/145bpm [899b/km] 182cal 630/915W 3) 1km - 5:48(5:48/km) 143/147bpm [830b/km] 174cal 718/935W 4) 1km - 5:54(5:54/km) 146/156bpm [861b/km] 179cal 756/1017W 5) 1km - 7:34(7:34/km) 156/162bpm [1180b/km] 229cal 696/1029W 6) 1km - 6:24(6:24/km) 158/164bpm [1011b/km] 201cal 759/1017W 7) 1km - 6:19(6:19/km) 148/159bpm [934b/km] 187cal 557/896W 8) 1km - 6:57(6:57/km) 152/159bpm [1056b/km] 201cal 619/1037W 9) 1km - 6:35(6:35/km) 154/160bpm [1014b/km] 197cal 681/938W 10) 0.01km - 4(5:07/km) 160/160bpm [818b/km] 2cal 743/747W Add a comment
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1) 1km - 5:57(5:57/km) 118/136bpm [701b/km] 155cal 708/1104W
2) 1km - 5:35(5:35/km) 135/142bpm [754b/km] 165cal 765/1013W 3) 1km - 5:33(5:33/km) 139/143bpm [771b/km] 167cal 750/991W 4) 1km - 5:34(5:34/km) 142/146bpm [791b/km] 167cal 713/930W 5) 1km - 5:25(5:25/km) 143/146bpm [776b/km] 164cal 727/797W 6) 1km - 5:23(5:23/km) 148/152bpm [797b/km] 170cal 776/927W 7) 1km - 5:33(5:33/km) 152/157bpm [844b/km] 176cal 858/1119W 8) 1km - 5:30(5:30/km) 156/161bpm [859b/km] 177cal 790/996W 9) 1km - 5:39(5:39/km) 157/161bpm [888b/km] 184cal 880/1030W 10) 1km - 5:40(5:40/km) 153/161bpm [866b/km] 173cal 803/1093W 11) 1km - 5:46(5:46/km) 157/161bpm [905b/km] 183cal 816/1090W 12) 1km - 5:40(5:40/km) 158/160bpm [895b/km] 185cal 869/1072W 13) 0.04km - 12(5:12/km) 156/156bpm [812b/km] 6cal 817/835W Add a comment
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1) 5km - 14:34(2:55/km) 112/126bpm [326b/km] 288cal
2) 5km - 13:52(2:46/km) 121/139bpm [335b/km] 293cal 3) 0.25km - 50(3:19/km) 122/126bpm [404b/km] 17cal Add a comment
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1) 1km - 5:47(5:47/km) 134/146bpm [775b/km] 170cal 741/917W
2) 1km - 5:31(5:31/km) 149/155bpm [822b/km] 174cal 779/914W 3) 1km - 5:25(5:25/km) 154/157bpm [834b/km] 174cal 773/842W 4) 1km - 5:27(5:27/km) 159/163bpm [866b/km] 180cal 815/1081W 5) 1km - 5:38(5:38/km) 158/168bpm [890b/km] 185cal 855/1206W 6) 1km - 5:27(5:27/km) 162/164bpm [883b/km] 184cal 811/973W 7) 1km - 5:21(5:21/km) 157/161bpm [839b/km] 174cal 733/913W 8) 1km - 5:20(5:20/km) 160/163bpm [854b/km] 176cal 775/860W 9) 1km - 5:19(5:19/km) 165/171bpm [876b/km] 181cal 817/933W 10) 1km - 5:17(5:17/km) 166/170bpm [877b/km] 181cal 810/873W 11) 0.02km - 5(5:08/km) 167/167bpm [858b/km] 3cal 799/804W Add a comment
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