Free training log and race listings for runners, bikers and swimmers

elio
M40

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training
Blog

Member of the Month?

Each winner receives a bundle of goodies from Ledlenser.co.uk

Nominate elio

STATUS If a goal is not scaring you a little bit, it's not big enough.

Races
51
Miles
22887
Miles
23
Miles
9545
Miles
241
WAVA
75.53%
5k
17:55
10k
36:50
10M
1:03:46
Half
1:21:38
Mara
2:54:47

About Me
PB: 5k: 17:55 10k: 36:50 HM: 1:21:38 Marathon: 2:54:47 Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
Ranelagh harriers half marathon	May 2022
Victora Park half	Oct 2018

My parkrun
No parkrun selected

Recent Training
30th Sep	Long Run	13mi	1:35:48
29th Sep	General	6.1mi	34:50
29th Sep	General	6.5mi	34:15
29th Sep	General	5mi	41:38
28th Sep	General	6.3mi	35:17

12 Month Benchmarks	Run	Bike
Mile	5:37	2:46
5k	17:37	8:57
5mi	32:08	14:56
10k	40:24	18:26
10mi	1:05:14	33:39
Half	1:25:34	56:29
20mi	2:12:50	1:27:54
Mara	2:57:31	2:01:39

Recent Pictures
No pictures shared

Recent Threads
This user has not joined in with any threads recently

Buddies (1)

Followers (1)

Badges Collected	See available badges
+ 163 others

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	2006	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2021	2022	2023	PB	WB
5km	5								19:26 66.20				18:17 71.42	18:11 72.81		17:55 75.53		17:55 5:46/mi	75.53
10km	15	46:10 57.18	47:16 55.85	48:19 54.64		44:11 59.75		43:54 60.14	41:30 63.64	40:00 66.10	40:05 66.25	39:12 67.97	37:58 70.17	37:57 70.49		36:50 73.85		36:50 5:56/mi	73.85
10mi	3			1:16:49 56.95								1:05:08 67.62	1:03:46 69.33					1:03:46 6:23/mi	69.33
13.1mi	16		1:50:58 52.25	1:38:15 59.01	1:41:58 56.86			1:34:16 61.50		1:28:27 65.55	1:29:23 65.05	1:28:01 66.06	1:24:43 68.81	1:24:05 69.86		1:21:38 72.75	1:25:59 69.54	1:21:38 6:14/mi	72.75
26.2mi	12		4:54:37 41.26		4:02:51 50.05	3:59:00 50.86	3:29:48 57.94	3:23:50 59.64				3:03:31 66.60		3:02:58 67.03	2:54:58 71.17	2:58:56 70.06	2:54:47 71.73	2:54:47 6:40/mi	71.73

2023		Result	WAVA	Distance
23 Apr	London Marathon PB	2:54:47	71.73	26.2mi
11 Mar	Battersea Park Half Marathon SB	1:25:59	69.54	13.1mi
2022		Result	WAVA	Distance
3 Dec	Dulwich parkrun PB	17:55	75.53	5km
2 Oct	Run Dorney lake Marathon SB	2:58:56	70.06	26.2mi
8 May	Ranelagh Harriers Richmond Half Marathon	1:21:40	72.72	13.1mi
12 Mar	Battersea Park half marathon PB	1:21:38	72.75	13.1mi
12 Feb	Battersea Park 5k & 10k PB	36:50	73.85	10km
2021		Result	WAVA	Distance
17 Oct	Yorkshire Marathon SB	2:54:58	71.17	26.2mi
2020		Result	WAVA	Distance
18 Oct	Yorkshire Marathon (CANCELLED)		0.00	26.2mi
2019		Result	WAVA	Distance
23 Nov	RunThrough Battersea Park 5k & 10k SB	18:11	72.81	5km
29 Sep	Windsor Half marathon SB	1:24:05	69.86	13.1mi
3 Aug	RunThrough Victoria Park 5k, 10k & Half Marathon	1:28:16	66.55	13.1mi
16 Jun	Ranelagh Harriers Richmond 10k SB	37:57	70.49	10km
7 Apr	Greater Manchester Marathon SB	3:02:58	67.03	26.2mi
10 Mar	The Big Half	1:29:07	65.64	13.1mi
2018		Result	WAVA	Distance
14 Oct	Cabbage Patch 10 PB	1:03:46	69.33	10mi
7 Oct	Run London Victoria Park Half	1:25:36	68.34	13.1mi
17 Jun	Ranelagh Harriers Richmond 10k	38:11	69.78	10km
9 Jun	Dulwich parkrun	18:17	71.42	5km
20 May	Virgin Sport Hackney Half Marathon SB	1:24:43	68.81	13.1mi
5 May	Dulwich parkrun SB	18:17	71.42	5km
30 Mar	RunThrough Easter Victoria Park 10k SB	37:58	70.17	10km
2017		Result	WAVA	Distance
4 Nov	Queen Elizabeth Olympic Park 10km SB	39:12	67.97	10km
15 Oct	Cabbage Patch 10 SB	1:05:08	67.62	10mi
1 Oct	Cologne Marathon SB	3:03:31	66.60	26.2mi
5 Mar	Cambridge Half Marathon SB	1:28:01	66.06	13.1mi
2016		Result	WAVA	Distance
4 Dec	Mornington Chasers Regents Park 10k Series SB	40:05	66.25	10km
9 Oct	Oxford Half Marathon SB	1:29:23	65.05	13.1mi
2014		Result	WAVA	Distance
6 Dec	Queen Elizabeth Olympic Park 10k SB	40:00	66.10	10km
23 Mar	Richmond Half Marathon SB	1:28:27	65.55	13.1mi
2013		Result	WAVA	Distance
12 Oct	Dulwich parkrun SB	19:26	66.20	5km
6 Oct	Dulwich Runners 10k SB	41:30	63.64	10km
2012		Result	WAVA	Distance
28 Oct	BMW Frankfurt Marathon SB	3:23:50	59.64	26.2mi
15 Jul	Clapham Common Race Series - 10K SB	43:54	60.14	10km
15 Apr	Brighton Marathon	3:24:56	59.32	26.2mi
11 Mar	Cambridge Half Marathon SB	1:34:16	61.50	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon	3:54:07	51.92	26.2mi
10 Apr	Brighton Marathon SB	3:29:48	57.94	26.2mi
2010		Result	WAVA	Distance
3 Oct	Liverpool 10K SB	44:11	59.75	10km
1 Aug	York 10K - Jane Tomlinson Run For All	45:58	57.43	10km
11 Apr	XXXIV Marathon de Paris SB	3:59:00	50.86	26.2mi
2009		Result	WAVA	Distance
20 Sep	Berlin Marathon SB	4:02:51	50.05	26.2mi
15 Mar	Fleet Half Marathon SB	1:41:58	56.86	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:16:49	56.95	10mi
6 Jul	British 10K London Run SB	48:19	54.64	10km
11 May	Ranelagh Richmond Half Marathon SB	1:38:15	59.01	13.1mi
2 Mar	Reading Half Marathon	1:45:26	54.99	13.1mi
2007		Result	WAVA	Distance
15 Apr	Paris Marathon SB	4:54:37	41.26	26.2mi
25 Mar	Merrill Lynch Bull Run SB	47:16	55.85	10km
11 Mar	Fleet Half Marathon SB	1:50:58	52.25	13.1mi
2006		Result	WAVA	Distance
1 Oct	Terry Fox 10k SB	46:10	57.18	10km
2 Jul	British 10K London Run	47:15	55.87	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
2023	1	0	2	1	7	0	10	0	0	0	0	0	22
2023	244	254	294	166	86	159	132	160	196	0	0	0	1690
2023	236	75	162	162	131	92	202	140	245	0	0	0	1445
2022	0	0	2	0	4	0	0	0	0	6	4	4	19
2022	240	180	217	219	167	218	250	269	207	150	194	224	2535
2022	214	236	222	207	241	186	231	161	255	237	195	247	2633
2021	23	22	21	17	13	10	2	3	0	0	0	0	111
2021	222	173	236	222	182	233	228	267	252	163	200	215	2592
2021	33	0	0	158	395	167	271	245	275	187	197	266	2195
2020	4	0	0	0	3	15	18	16	4	10	11	6	88
2020	196	205	220	184	234	255	247	259	257	148	214	226	2645
2020	91	186	150	10	0	0	0	64	178	97	158	231	1165
2019	0	0	0	0	0	0	0	0	0	0	0	2	2
2019	139	165	209	117	149	120	157	198	163	164	168	159	1908
2019	0	0	0	0	0	0	195	91	143	203	190	176	998
2018	70	141	181	205	155	174	245	209	191	143	195	204	2115
2018	0	0	0	0	0	23	0	0	0	0	0	0	23
2017	105	104	49	93	100	131	158	187	127	118	138	93	1401
2017	38	22	0	92	71	33	17	0	0	24	0	20	316
2016	143	139	92	71	66	61	101	132	117	103	113	70	1209
2016	37	19	56	24	40	37	52	39	19	39	14	16	391
2015	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2015	159	116	53	49	106	81	112	86	66	0	79	131	1037
2015	0	0	0	0	41	24	16	77	83	20	53	19	332
2014	0	0	0	0	0	0	4.5	14.4	3	0	0	0	21.8
2014	150	168	153	42	111	115	87	5	107	152	174	120	1384
2014	0	2	0	0	0	0	0	0	11	0	0	0	13
2013	81	99	171	114	83	7	25	69	63	93	116	114	1035
2012	111	120	138	64	74	68	143	113	160	92	65	33	1181
2011	78	115	111	64	19	78	116	102	130	69	49	51	982
2010	15	83	123	69	22	33	39	40	56	63	15	32	588
2010	13	22	0	0	0	0	0	0	0	0	0	0	35
2009	0	0	0	0	55	104	101	102	50	13	16	69	510
2008	0	0	0	51	25	0	0	0	0	0	0	0	76

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	Sun 10th Sep Sep 10
6.2mi, 31:00 Bike - General Split Summary === 1) 5mi - 22:52(4:34/mi) 104/130bpm [476b/mi] 166cal 13.12/19.18mph 2) 1.23mi - 8:07(6:35/mi) 100/112bpm [659b/mi] 41cal 9.11/14.13mph Add a comment 6.6mi, 33:45 Bike - General Split Summary === 1) 5mi - 23:37(4:43/mi) 109/135bpm [515b/mi] 184cal 12.7/19.1mph 2) 1.57mi - 10:08(6:27/mi) 104/126bpm [670b/mi] 62cal 9.31/14.73mph Add a comment 5.4mi, 42:54 Run - General Split Summary === Few strides 1) 1mi - 8:21(8:21/mi) 123/140bpm [1027b/mi] 93cal 7.18/7.78mph 2) 1mi - 8:00(8:00/mi) 135/143bpm [1081b/mi] 100cal 7.5/7.91mph 3) 1mi - 7:50(7:50/mi) 140/146bpm [1096b/mi] 102cal 7.66/8.1mph 4) 1mi - 7:50(7:50/mi) 136/141bpm [1065b/mi] 92cal 7.66/8.1mph 5) 1mi - 7:56(7:56/mi) 138/155bpm [1094b/mi] 93cal 7.57/10.6mph 6) 0.4mi - 2:57(7:29/mi) 145/159bpm [1084b/mi] 38cal 8.03/11.71mph Add a comment	6.6mi, 34:47 Bike - General Split Summary === 1) 5mi - 24:18(4:52/mi) 104/122bpm [506b/mi] 173cal 12.34/18.58mph 2) 1.61mi - 10:29(6:31/mi) 98/119bpm [639b/mi] 55cal 9.2/15.4mph Add a comment	11.7mi, 1:23:30 Run - Tempo Split Summary 2wu 2 tempo 4 min jog 10x1min hard/1min easy 4min jog 2 tempo 2cd === 1) 1mi - 8:05(8:05/mi) 134/152bpm [1083b/mi] 103cal 7.42/9.73mph 2) 1mi - 7:42(7:42/mi) 140/156bpm [1077b/mi] 102cal 7.8/11.12mph 3) 1mi - 6:07(6:07/mi) 164/173bpm [1002b/mi] 97cal 9.82/10.35mph 4) 1mi - 6:04(6:04/mi) 173/176bpm [1050b/mi] 104cal 9.89/10.16mph 5) 0.46mi - 4:00(8:47/mi) 146/176bpm [1282b/mi] 50cal 6.83/9.83mph 6) 0.18mi - 1:00(5:29/mi) 160/170bpm [877b/mi] 15cal 10.95/10.52mph 7) 0.12mi - 1:00(8:28/mi) 162/171bpm [1370b/mi] 15cal 7.09/10.58mph 8) 0.18mi - 1:00(5:31/mi) 161/168bpm [887b/mi] 15cal 10.88/11.06mph 9) 0.12mi - 1:00(8:02/mi) 160/169bpm [1284b/mi] 15cal 7.48/10.77mph 10) 0.18mi - 1:00(5:34/mi) 167/175bpm [931b/mi] 16cal 10.76/10.29mph 11) 0.12mi - 1:00(8:42/mi) 170/177bpm [1478b/mi] 16cal 6.9/10.27mph 12) 0.18mi - 1:00(5:39/mi) 169/177bpm [954b/mi] 16cal 10.63/11.25mph 13) 0.12mi - 1:00(8:09/mi) 170/178bpm [1386b/mi] 16cal 7.36/10.12mph 14) 0.18mi - 1:00(5:38/mi) 164/170bpm [924b/mi] 15cal 10.65/11.04mph 15) 0.12mi - 1:00(8:33/mi) 162/170bpm [1384b/mi] 15cal 7.02/10.08mph 16) 0.18mi - 1:00(5:39/mi) 164/175bpm [927b/mi] 15cal 10.61/11.06mph 17) 0.12mi - 1:00(8:25/mi) 171/177bpm [1440b/mi] 16cal 7.13/10.35mph 18) 0.18mi - 1:00(5:38/mi) 170/176bpm [957b/mi] 16cal 10.66/10.85mph 19) 0.11mi - 1:00(9:05/mi) 171/177bpm [1553b/mi] 16cal 6.61/10.85mph 20) 0.18mi - 1:00(5:26/mi) 170/177bpm [922b/mi] 16cal 11.06/11.56mph 21) 0.11mi - 1:00(8:50/mi) 175/180bpm [1546b/mi] 17cal 6.79/11.54mph 22) 0.18mi - 1:00(5:36/mi) 168/175bpm [941b/mi] 16cal 10.71/10.92mph 23) 0.12mi - 1:00(8:20/mi) 168/175bpm [1401b/mi] 16cal 7.2/10.81mph 24) 0.18mi - 1:00(5:35/mi) 170/178bpm [949b/mi] 16cal 10.74/10.5mph 25) 0.12mi - 1:00(8:36/mi) 175/180bpm [1506b/mi] 17cal 6.97/10.5mph 26) 0.36mi - 3:00(8:26/mi) 153/166bpm [1290b/mi] 41cal 7.11/7.33mph 27) 1mi - 6:09(6:09/mi) 173/179bpm [1065b/mi] 105cal 9.74/10.44mph 28) 1mi - 6:04(6:04/mi) 180/185bpm [1093b/mi] 113cal 9.88/11.06mph 29) 1mi - 8:28(8:28/mi) 149/186bpm [1262b/mi] 86cal 7.08/9.56mph 30) 0.94mi - 7:51(8:20/mi) 149/157bpm [1242b/mi] 79cal 7.2/8.66mph Add a comment	6mi, 31:19 Bike - General Split Summary === 1) 5mi - 25:00(5:00/mi) 91/109bpm [455b/mi] 128cal 12/15.24mph 2) 1.04mi - 6:19(6:04/mi) 99/114bpm [601b/mi] 36cal 9.89/12.65mph Add a comment 6.5mi, 34:31 Bike - General Split Summary === 1) 5mi - 25:17(5:03/mi) 115/138bpm [581b/mi] 232cal 11.87/17.05mph 2) 1.47mi - 9:14(6:17/mi) 113/133bpm [709b/mi] 64cal 9.56/18.56mph Add a comment	5.2mi, 30:54 Bike - General Split Summary === 1) 5mi - 29:39(5:56/mi) 82/110bpm [486b/mi] 118cal 10.12/13.4mph 2) 0.17mi - 1:14(7:16/mi) 83/87bpm [603b/mi] 4cal 8.25/10.06mph Add a comment 6.6mi, 36:38 Bike - General Split Summary === 1) 5mi - 26:25(5:17/mi) 103/126bpm [544b/mi] 177cal 11.36/18.07mph 2) 1.57mi - 10:13(6:30/mi) 98/117bpm [637b/mi] 52cal 9.24/14.32mph Add a comment 7mi, 56:19 Run - General Split Summary === 4x hill strides 1) 1mi - 8:08(8:08/mi) 132/148bpm [1074b/mi] 102cal 7.38/8.1mph 2) 1mi - 7:59(7:59/mi) 137/146bpm [1094b/mi] 104cal 7.51/8.77mph 3) 1mi - 8:00(8:00/mi) 142/159bpm [1137b/mi] 104cal 7.5/8.06mph 4) 1mi - 7:50(7:50/mi) 141/159bpm [1104b/mi] 101cal 7.67/11.61mph 5) 1mi - 8:13(8:13/mi) 142/167bpm [1166b/mi] 100cal 7.31/10.4mph 6) 1mi - 8:22(8:22/mi) 139/150bpm [1163b/mi] 96cal 7.17/7.85mph 7) 1mi - 7:42(7:42/mi) 151/163bpm [1162b/mi] 106cal 7.8/8.47mph 8) 0.01mi - 5(6:45/mi) 154/154bpm [1039b/mi] 1cal 8.89/7.89mph Add a comment	6.4mi, 29:57 Bike - General Split Summary === 1) 5mi - 22:30(4:30/mi) 94/117bpm [423b/mi] 124cal 13.33/21.79mph 2) 1.38mi - 7:27(5:24/mi) 94/110bpm [507b/mi] 37cal 11.13/16.51mph Add a comment 6.6mi, 34:29 Bike - General Split Summary === 1) 5mi - 24:46(4:57/mi) 117/137bpm [579b/mi] 232cal 12.12/18.32mph 2) 1.57mi - 9:44(6:11/mi) 116/126bpm [717b/mi] 71cal 9.71/21.27mph Add a comment 6mi, 50:02 Run - General Split Summary === 1) 1mi - 8:41(8:41/mi) 124/140bpm [1078b/mi] 98cal 6.9/7.58mph 2) 1mi - 8:13(8:13/mi) 127/134bpm [1044b/mi] 92cal 7.3/7.68mph 3) 1mi - 8:06(8:06/mi) 131/137bpm [1060b/mi] 93cal 7.41/8.37mph 4) 1mi - 8:15(8:15/mi) 132/143bpm [1088b/mi] 93cal 7.28/7.45mph 5) 1mi - 8:27(8:27/mi) 132/144bpm [1116b/mi] 91cal 7.1/7.43mph 6) 1mi - 8:16(8:16/mi) 135/143bpm [1116b/mi] 92cal 7.26/7.43mph 7) 0.01mi - 4(7:25/mi) 131/131bpm [972b/mi] 8.08/6.55mph Add a comment	12.1mi, 1:27:24 Run - Long Run Split Summary 7 mp. === 1) 1mi - 8:20(8:20/mi) 127/142bpm [1059b/mi] 98cal 7.2/7.76mph 2) 1mi - 8:07(8:07/mi) 135/150bpm [1095b/mi] 102cal 7.4/9.46mph 3) 1mi - 7:53(7:53/mi) 141/157bpm [1113b/mi] 105cal 7.6/10.23mph 4) 1mi - 6:40(6:40/mi) 155/161bpm [1033b/mi] 98cal 9/9.35mph 5) 1mi - 6:37(6:37/mi) 162/166bpm [1072b/mi] 103cal 9.07/9.31mph 6) 1mi - 6:36(6:36/mi) 164/169bpm [1084b/mi] 104cal 9.08/9.37mph 7) 1mi - 6:37(6:37/mi) 168/173bpm [1112b/mi] 107cal 9.07/9.27mph 8) 1mi - 6:38(6:38/mi) 170/175bpm [1128b/mi] 109cal 9.04/9.2mph 9) 1mi - 6:34(6:34/mi) 172/180bpm [1128b/mi] 110cal 9.15/9.35mph 10) 1mi - 6:35(6:35/mi) 174/179bpm [1145b/mi] 112cal 9.12/9.25mph 11) 1mi - 8:16(8:16/mi) 155/177bpm [1281b/mi] 102cal 7.26/8.95mph 12) 1mi - 8:07(8:07/mi) 145/155bpm [1176b/mi] 73cal 7.4/8.52mph 13) 0.05mi - 24(8:39/mi) 146/147bpm [1263b/mi] 3cal 6.94/7.35mph Add a comment
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	Sun 17th Sep Sep 17
6.5mi, 53:02 Run - General Split Summary === 1) 1mi - 8:03(8:03/mi) 123/141bpm [989b/mi] 89cal 7.46/8.35mph 2) 1mi - 8:07(8:07/mi) 131/144bpm [1063b/mi] 94cal 7.4/7.97mph 3) 1mi - 8:08(8:08/mi) 130/137bpm [1056b/mi] 90cal 7.38/7.64mph 4) 1mi - 8:06(8:06/mi) 130/141bpm [1053b/mi] 85cal 7.4/7.78mph 5) 1mi - 8:16(8:16/mi) 135/140bpm [1115b/mi] 93cal 7.26/7.45mph 6) 1mi - 8:11(8:11/mi) 133/149bpm [1088b/mi] 83cal 7.33/7.7mph 7) 0.5mi - 4:12(8:23/mi) 131/138bpm [1099b/mi] 39cal 7.15/7.58mph Add a comment	6.3mi, 46:03 Run - General Split Summary Few steady === 1) 1mi - 7:57(7:57/mi) 121/142bpm [961b/mi] 82cal 7.55/8.25mph 2) 1mi - 7:43(7:43/mi) 132/149bpm [1019b/mi] 92cal 7.78/8.54mph 3) 1mi - 7:02(7:02/mi) 142/155bpm [998b/mi] 91cal 8.53/9mph 4) 1mi - 7:02(7:02/mi) 148/156bpm [1040b/mi] 97cal 8.54/9mph 5) 1mi - 6:59(6:59/mi) 145/160bpm [1012b/mi] 87cal 8.6/8.95mph 6) 1mi - 6:54(6:54/mi) 155/165bpm [1070b/mi] 99cal 8.69/9.18mph 7) 0.3mi - 2:27(8:04/mi) 153/164bpm [1234b/mi] 34cal 7.44/9.18mph Add a comment	6.3mi, 32:23 Bike - General Split Summary === 1) 5mi - 24:38(4:56/mi) 98/125bpm [483b/mi] 151cal 12.18/19.06mph 2) 1.25mi - 7:45(6:13/mi) 104/130bpm [646b/mi] 51cal 9.66/11.86mph Add a comment 6.6mi, 36:20 Bike - General Split Summary === 1) 5mi - 25:23(5:05/mi) 120/141bpm [609b/mi] 256cal 11.82/15.9mph 2) 1.64mi - 10:57(6:41/mi) 134/147bpm [896b/mi] 127cal 8.97/14.46mph Add a comment	8mi, 1:04:36 Run - General Split Summary === 1) 1mi - 7:58(7:58/mi) 112/130bpm [892b/mi] 74cal 7.53/8.39mph 2) 1mi - 7:47(7:47/mi) 131/136bpm [1020b/mi] 95cal 7.71/7.95mph 3) 1mi - 8:18(8:18/mi) 127/137bpm [1054b/mi] 87cal 7.23/8.18mph 4) 1mi - 8:23(8:23/mi) 122/136bpm [1022b/mi] 82cal 7.16/7.53mph 5) 1mi - 7:52(7:52/mi) 132/142bpm [1038b/mi] 90cal 7.63/8.08mph 6) 1mi - 8:03(8:03/mi) 139/145bpm [1119b/mi] 101cal 7.45/8.01mph 7) 1mi - 8:06(8:06/mi) 137/146bpm [1110b/mi] 94cal 7.41/7.93mph 8) 1mi - 8:07(8:07/mi) 137/149bpm [1112b/mi] 89cal 7.39/8.2mph 9) 0mi - 2(8:18/mi) 137/137bpm [1136b/mi] 7.23/6.93mph Add a comment	13.1mi, 1:36:00 Run - Tempo Split Summary 10x1k /1:30 jog === 1) 1mi - 8:29(8:29/mi) 119/136bpm [1010b/mi] 88cal 7.07/9.85mph 2) 1mi - 8:07(8:07/mi) 126/146bpm [1022b/mi] 89cal 7.39/10.04mph 3) 1mi - 7:52(7:52/mi) 128/142bpm [1007b/mi] 85cal 7.63/7.87mph 4) 0.62mi - 3:52(6:14/mi) 153/157bpm [953b/mi] 56cal 9.64/10.75mph 5) 0.18mi - 1:30(8:11/mi) 147/158bpm [1203b/mi] 20cal 7.33/8.97mph 6) 0.62mi - 3:49(6:09/mi) 158/163bpm [972b/mi] 58cal 9.75/10.1mph 7) 0.19mi - 1:30(8:05/mi) 143/159bpm [1155b/mi] 19cal 7.43/9.81mph 8) 0.62mi - 3:50(6:10/mi) 161/169bpm [994b/mi] 59cal 9.72/9.66mph 9) 0.18mi - 1:30(8:23/mi) 154/169bpm [1292b/mi] 21cal 7.15/9.6mph 10) 0.62mi - 3:48(6:07/mi) 162/171bpm [991b/mi] 58cal 9.81/9.93mph 11) 0.17mi - 1:30(8:49/mi) 155/169bpm [1367b/mi] 21cal 6.8/9.89mph 12) 0.62mi - 3:48(6:07/mi) 157/164bpm [959b/mi] 55cal 9.82/10.29mph 13) 0.16mi - 1:30(9:22/mi) 158/164bpm [1479b/mi] 22cal 6.41/9.52mph 14) 0.62mi - 3:48(6:08/mi) 165/171bpm [1011b/mi] 60cal 9.8/10.08mph 15) 0.18mi - 1:30(8:16/mi) 163/171bpm [1347b/mi] 23cal 7.26/9.96mph 16) 0.62mi - 3:51(6:12/mi) 166/173bpm [1028b/mi] 61cal 9.69/9.71mph 17) 0.17mi - 1:30(8:36/mi) 163/171bpm [1403b/mi] 23cal 6.97/9.6mph 18) 0.62mi - 3:49(6:08/mi) 167/175bpm [1024b/mi] 62cal 9.78/9.81mph 19) 0.17mi - 1:30(8:54/mi) 166/171bpm [1478b/mi] 23cal 6.74/9.66mph 20) 0.62mi - 3:47(6:05/mi) 169/175bpm [1028b/mi] 62cal 9.86/10mph 21) 0.17mi - 1:30(9:01/mi) 176/181bpm [1586b/mi] 26cal 6.66/9.33mph 22) 0.62mi - 3:49(6:09/mi) 173/176bpm [1063b/mi] 65cal 9.77/10mph 23) 0.17mi - 1:30(8:49/mi) 174/179bpm [1533b/mi] 25cal 6.81/9.91mph 24) 1mi - 8:55(8:55/mi) 147/180bpm [1311b/mi] 83cal 6.73/6.99mph 25) 1mi - 8:33(8:33/mi) 139/151bpm [1188b/mi] 48cal 7.02/7.45mph 26) 0.1mi - 52(8:22/mi) 137/143bpm [1147b/mi] 3cal 7.17/7.37mph Add a comment	4.4mi, 36:17 Run - Recovery Run Split Summary === 1) 1mi - 8:26(8:26/mi) 127/140bpm [1071b/mi] 99cal 7.12/7.66mph 2) 1mi - 8:09(8:09/mi) 130/143bpm [1060b/mi] 96cal 7.36/7.72mph 3) 1mi - 8:10(8:10/mi) 136/143bpm [1110b/mi] 101cal 7.35/7.62mph 4) 1mi - 8:11(8:11/mi) 133/143bpm [1089b/mi] 91cal 7.33/7.66mph 5) 0.4mi - 3:21(8:22/mi) 130/141bpm [1087b/mi] 35cal 7.18/7.81mph Add a comment 44.3mi, 3:26:47 Bike - General Split Summary === 1) 5mi - 24:50(4:58/mi) 105/144bpm [521b/mi] 189cal 12.08/17.68mph 2) 5mi - 22:14(4:27/mi) 129/149bpm [573b/mi] 239cal 13.5/16.91mph 3) 5mi - 24:22(4:52/mi) 136/155bpm [663b/mi] 269cal 12.31/21.77mph 4) 5mi - 20:18(4:04/mi) 132/147bpm [536b/mi] 176cal 14.78/22.75mph 5) 5mi - 22:21(4:28/mi) 134/150bpm [599b/mi] 202cal 13.42/22.23mph 6) 5mi - 20:40(4:08/mi) 139/156bpm [574b/mi] 211cal 14.52/22.77mph 7) 5mi - 23:12(4:38/mi) 132/153bpm [613b/mi] 147cal 12.93/23.09mph 8) 5mi - 25:34(5:07/mi) 125/140bpm [639b/mi] 119cal 11.73/23.4mph 9) 4.31mi - 23:17(5:24/mi) 124/143bpm [670b/mi] 126cal 11.11/18.12mph Add a comment	6.4mi, 31:55 Bike - General Split Summary === 1) 5mi - 23:54(4:47/mi) 97/128bpm [464b/mi] 150cal 12.55/17.89mph 2) 1.41mi - 8:01(5:41/mi) 105/132bpm [597b/mi] 52cal 10.55/14.07mph Add a comment 3.8mi, 21:18 Bike - General Split Summary === 1) 3.81mi - 21:18(5:35/mi) 114/132bpm [637b/mi] 191cal 10.74/16.53mph Add a comment 5.4mi, 44:48 Run - Easy Split Summary Few strides at the end === 1) 1mi - 8:36(8:36/mi) 122/138bpm [1049b/mi] 95cal 6.98/7.78mph 2) 1mi - 8:18(8:18/mi) 128/136bpm [1063b/mi] 95cal 7.23/7.6mph 3) 1mi - 8:09(8:09/mi) 132/142bpm [1075b/mi] 97cal 7.36/7.72mph 4) 1mi - 8:07(8:07/mi) 127/133bpm [1031b/mi] 81cal 7.39/7.7mph 5) 1mi - 8:20(8:20/mi) 129/147bpm [1075b/mi] 85cal 7.2/9.56mph 6) 0.41mi - 3:18(8:04/mi) 132/150bpm [1066b/mi] 33cal 7.43/11.56mph Add a comment
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	Sun 24th Sep Sep 24
11.6mi, 1:25:24 Run - General Split Summary 2x 1.5 M @hmp 4 min jog 1M @10k 3min jog 800m @5k 6 min jog after 1st set CD === 1) 1mi - 8:34(8:34/mi) 126/145bpm [1080b/mi] 99cal 7/9.35mph 2) 1mi - 8:10(8:10/mi) 130/141bpm [1062b/mi] 98cal 7.34/9.98mph 3) 1mi - 6:11(6:11/mi) 159/169bpm [984b/mi] 96cal 9.7/10mph 4) 0.5mi - 3:05(6:10/mi) 166/170bpm [1024b/mi] 50cal 9.72/10.08mph 5) 0.47mi - 4:00(8:32/mi) 141/166bpm [1204b/mi] 49cal 7.03/9.77mph 6) 1mi - 5:54(5:54/mi) 167/175bpm [985b/mi] 97cal 10.17/10.79mph 7) 0.31mi - 3:00(9:39/mi) 145/175bpm [1398b/mi] 35cal 6.22/9.98mph 8) 0.5mi - 2:51(5:42/mi) 167/173bpm [951b/mi] 46cal 10.54/11.27mph 9) 0.67mi - 6:00(8:54/mi) 143/173bpm [1272b/mi] 67cal 6.74/11.04mph 10) 1mi - 6:12(6:12/mi) 164/175bpm [1017b/mi] 99cal 9.67/10.08mph 11) 0.5mi - 3:03(6:06/mi) 172/175bpm [1048b/mi] 52cal 9.85/9.93mph 12) 0.43mi - 4:00(9:14/mi) 146/174bpm [1348b/mi] 41cal 6.5/9.87mph 13) 1mi - 5:57(5:57/mi) 171/182bpm [1018b/mi] 101cal 10.08/10.58mph 14) 0.3mi - 3:00(10:04/mi) 145/179bpm [1460b/mi] 26cal 5.96/10.04mph 15) 0.5mi - 2:51(5:42/mi) 168/175bpm [957b/mi] 46cal 10.53/10.77mph 16) 1mi - 8:47(8:47/mi) 142/178bpm [1247b/mi] 72cal 6.83/10.71mph 17) 0.45mi - 3:49(8:32/mi) 140/149bpm [1194b/mi] 28cal 7.04/7.41mph Add a comment	6mi, 50:15 Run - General Split Summary === 1) 1mi - 8:39(8:39/mi) 115/138bpm [995b/mi] 84cal 6.94/8.2mph 2) 1mi - 8:07(8:07/mi) 124/138bpm [1007b/mi] 87cal 7.39/7.83mph 3) 1mi - 8:21(8:21/mi) 127/145bpm [1060b/mi] 89cal 7.19/8.12mph 4) 1mi - 8:03(8:03/mi) 131/149bpm [1054b/mi] 90cal 7.46/7.89mph 5) 1mi - 8:25(8:25/mi) 132/149bpm [1111b/mi] 92cal 7.13/7.53mph 6) 1mi - 8:20(8:20/mi) 131/143bpm [1091b/mi] 88cal 7.21/7.58mph 7) 0.03mi - 21(10:35/mi) 123/125bpm [1302b/mi] 2cal 5.67/6.93mph Add a comment	6.3mi, 38:17 Bike - General Split Summary === 1) 5mi - 28:50(5:46/mi) 97/128bpm [559b/mi] 173cal 10.41/15.11mph 2) 1.31mi - 9:27(7:13/mi) 114/127bpm [822b/mi] 77cal 8.32/11.54mph Add a comment 6.5mi, 33:13 Bike - General Split Summary === 1) 5mi - 24:01(4:48/mi) 106/128bpm [509b/mi] 176cal 12.49/17.37mph 2) 1.47mi - 9:12(6:15/mi) 100/118bpm [625b/mi] 52cal 9.61/14.99mph Add a comment 9mi, 1:13:34 Run - General Split Summary === 1) 1mi - 9:05(9:05/mi) 124/139bpm [1126b/mi] 104cal 6.61/6.99mph 2) 1mi - 8:17(8:17/mi) 128/140bpm [1059b/mi] 95cal 7.25/7.7mph 3) 1mi - 8:07(8:07/mi) 129/137bpm [1046b/mi] 90cal 7.4/7.72mph 4) 1mi - 8:09(8:09/mi) 134/140bpm [1093b/mi] 96cal 7.36/7.74mph 5) 1mi - 7:54(7:54/mi) 136/142bpm [1074b/mi] 93cal 7.6/7.95mph 6) 1mi - 7:57(7:57/mi) 139/148bpm [1106b/mi] 100cal 7.54/8.06mph 7) 1mi - 8:02(8:02/mi) 145/152bpm [1164b/mi] 110cal 7.48/7.97mph 8) 1mi - 7:57(7:57/mi) 141/152bpm [1121b/mi] 93cal 7.55/7.97mph 9) 1mi - 7:54(7:54/mi) 149/160bpm [1176b/mi] 107cal 7.6/8.18mph 10) 0.02mi - 13(9:10/mi) 153/155bpm [1403b/mi] 2cal 6.54/7.99mph Add a comment	-	6.4mi, 33:42 Bike - General Split Summary === 1) 5mi - 25:17(5:03/mi) 93/111bpm [470b/mi] 134cal 11.86/19.77mph 2) 1.4mi - 8:25(6:00/mi) 98/112bpm [589b/mi] 46cal 9.99/12.61mph Add a comment 6.6mi, 43:34 Bike - General Split Summary === 1) 5mi - 26:29(5:18/mi) 112/134bpm [593b/mi] 218cal 11.33/14.88mph 2) 1.64mi - 17:05(10:25/mi) 120/135bpm [1251b/mi] 146cal 5.76/13.46mph Add a comment 12.1mi, 1:24:47 Run - Tempo Split Summary === 1) 1mi - 8:27(8:27/mi) 132/152bpm [1116b/mi] 103cal 7.1/9.66mph 2) 1mi - 8:08(8:08/mi) 130/146bpm [1058b/mi] 94cal 7.37/10mph 3) 1mi - 6:38(6:38/mi) 147/156bpm [976b/mi] 94cal 9.03/10.5mph 4) 1mi - 6:31(6:31/mi) 156/163bpm [1015b/mi] 98cal 9.22/9.64mph 5) 1mi - 6:30(6:30/mi) 161/165bpm [1046b/mi] 101cal 9.23/9.52mph 6) 1mi - 6:29(6:29/mi) 163/166bpm [1055b/mi] 102cal 9.27/9.58mph 7) 1mi - 6:37(6:37/mi) 162/167bpm [1073b/mi] 103cal 9.06/9.27mph 8) 1mi - 6:27(6:27/mi) 167/170bpm [1078b/mi] 104cal 9.29/9.48mph 9) 1mi - 6:31(6:31/mi) 168/172bpm [1095b/mi] 107cal 9.2/9.46mph 10) 1mi - 6:26(6:26/mi) 170/176bpm [1093b/mi] 107cal 9.33/9.6mph 11) 1mi - 8:04(8:04/mi) 149/176bpm [1203b/mi] 79cal 7.43/9.35mph 12) 1mi - 7:34(7:34/mi) 151/157bpm [1143b/mi] 91cal 7.93/8.27mph 13) 0.06mi - 23(6:57/mi) 155/156bpm [1078b/mi] 5cal 8.63/8.47mph Add a comment	6.5mi, 33:38 Bike - General Split Summary === 1) 5mi - 24:03(4:49/mi) 95/122bpm [457b/mi] 141cal 12.48/18.83mph 2) 1.46mi - 9:35(6:34/mi) 110/118bpm [723b/mi] 72cal 9.13/14.26mph Add a comment 6.9mi, 37:44 Bike - General Split Summary === 1) 5mi - 25:04(5:01/mi) 113/134bpm [567b/mi] 219cal 11.97/17.53mph 2) 1.89mi - 12:39(6:42/mi) 122/138bpm [817b/mi] 115cal 8.96/15.95mph Add a comment 6mi, 47:15 Run - General Split Summary === 1) 1mi - 8:25(8:25/mi) 124/137bpm [1043b/mi] 96cal 7.13/7.45mph 2) 1mi - 8:21(8:21/mi) 141/152bpm [1177b/mi] 113cal 7.19/7.99mph 3) 1mi - 7:29(7:29/mi) 127/132bpm [950b/mi] 77cal 8.02/8.77mph 4) 1mi - 7:36(7:36/mi) 133/143bpm [1010b/mi] 86cal 7.9/8.18mph 5) 1mi - 8:01(8:01/mi) 148/158bpm [1187b/mi] 113cal 7.48/8.1mph 6) 1mi - 7:20(7:20/mi) 133/141bpm [975b/mi] 73cal 8.18/8.83mph 7) 0.01mi - 4(7:56/mi) 136/136bpm [1079b/mi] 7.56/7.85mph Add a comment	6.4mi, 35:54 Bike - General Split Summary === 1) 5mi - 26:28(5:18/mi) 88/111bpm [466b/mi] 127cal 11.34/15.65mph 2) 1.38mi - 9:26(6:50/mi) 94/106bpm [643b/mi] 47cal 8.77/12mph Add a comment 6.7mi, 34:01 Bike - General Split Summary === 1) 5mi - 24:18(4:52/mi) 111/139bpm [539b/mi] 203cal 12.35/19.1mph 2) 1.72mi - 9:44(5:39/mi) 119/141bpm [673b/mi] 84cal 10.61/19.24mph Add a comment 4.6mi, 37:29 Run - Easy Split Summary === Few strides 1) 1mi - 8:31(8:31/mi) 125/137bpm [1065b/mi] 97cal 7.04/8.31mph 2) 1mi - 8:06(8:06/mi) 124/131bpm [1005b/mi] 85cal 7.4/7.85mph 3) 1mi - 8:18(8:18/mi) 130/136bpm [1079b/mi] 95cal 7.23/7.7mph 4) 1mi - 8:05(8:05/mi) 133/149bpm [1075b/mi] 92cal 7.42/10.5mph 5) 0.58mi - 4:29(7:47/mi) 143/157bpm [1114b/mi] 59cal 7.7/11.77mph Add a comment
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	Sun 1st Oct Oct 1
5.1mi, 29:29 Bike - General Split Summary === 1) 5mi - 28:56(5:47/mi) 90/131bpm [521b/mi] 147cal 10.37/15.59mph 2) 0.1mi - 33(5:49/mi) 125/127bpm [727b/mi] 6cal 10.31/9.93mph Add a comment 10mi, 1:10:38 Run - Tempo Split Summary === 3x2 hmp 1) 1mi - 8:25(8:25/mi) 127/141bpm [1070b/mi] 99cal 7.12/10.77mph 2) 1mi - 8:06(8:06/mi) 125/142bpm [1012b/mi] 87cal 7.42/11.33mph 3) 1mi - 6:03(6:03/mi) 161/169bpm [975b/mi] 95cal 9.91/10.58mph 4) 1mi - 6:06(6:06/mi) 170/175bpm [1037b/mi] 102cal 9.84/10.33mph 5) 0.46mi - 4:00(8:44/mi) 141/166bpm [1232b/mi] 47cal 6.87/9.68mph 6) 1mi - 6:06(6:06/mi) 168/173bpm [1025b/mi] 100cal 9.84/10.54mph 7) 1mi - 6:10(6:10/mi) 176/184bpm [1084b/mi] 109cal 9.74/10.42mph 8) 0.44mi - 4:00(9:08/mi) 152/180bpm [1389b/mi] 48cal 6.57/9.64mph 9) 1mi - 6:08(6:08/mi) 172/180bpm [1056b/mi] 105cal 9.78/10.4mph 10) 1mi - 6:10(6:10/mi) 176/184bpm [1084b/mi] 109cal 9.74/10.18mph 11) 1mi - 8:29(8:29/mi) 152/186bpm [1289b/mi] 101cal 7.08/9.5mph 12) 0.11mi - 56(8:13/mi) 148/152bpm [1217b/mi] 9cal 7.3/7.43mph Add a comment	6.3mi, 50:23 Run - General Split Summary === 1) 1mi - 7:51(7:51/mi) 123/144bpm [966b/mi] 86cal 7.64/9.04mph 2) 1mi - 8:10(8:10/mi) 131/145bpm [1069b/mi] 98cal 7.35/8.12mph 3) 1mi - 7:55(7:55/mi) 138/143bpm [1092b/mi] 100cal 7.58/8.5mph 4) 1mi - 8:04(8:04/mi) 139/145bpm [1121b/mi] 103cal 7.44/7.89mph 5) 1mi - 7:48(7:48/mi) 141/145bpm [1101b/mi] 99cal 7.69/8.29mph 6) 1mi - 7:52(7:52/mi) 140/154bpm [1102b/mi] 93cal 7.63/7.97mph 7) 0.34mi - 2:43(7:59/mi) 140/147bpm [1118b/mi] 32cal 7.52/7.87mph Add a comment	6.2mi, 35:22 Bike - General Split Summary === 1) 5mi - 27:54(5:35/mi) 88/130bpm [491b/mi] 142cal 10.76/15.13mph 2) 1.15mi - 7:29(6:29/mi) 110/133bpm [714b/mi] 57cal 9.25/14.21mph Add a comment 6.6mi, 35:34 Bike - General Split Summary === 1) 5mi - 26:34(5:19/mi) 109/137bpm [579b/mi] 220cal 11.29/16.34mph 2) 1.56mi - 9:00(5:45/mi) 113/125bpm [651b/mi] 64cal 10.42/17.49mph Add a comment 9mi, 1:09:31 Run - General Split Summary === 1) 1mi - 8:25(8:25/mi) 125/137bpm [1053b/mi] 97cal 7.12/7.81mph 2) 1mi - 7:50(7:50/mi) 131/145bpm [1026b/mi] 94cal 7.66/8.04mph 3) 1mi - 7:33(7:33/mi) 130/138bpm [981b/mi] 84cal 7.95/8.37mph 4) 1mi - 7:46(7:46/mi) 134/139bpm [1040b/mi] 91cal 7.73/8.5mph 5) 1mi - 7:43(7:44/mi) 133/142bpm [1027b/mi] 84cal 7.77/8.62mph 6) 1mi - 7:30(7:30/mi) 140/145bpm [1050b/mi] 94cal 8/8.58mph 7) 1mi - 7:30(7:30/mi) 140/152bpm [1050b/mi] 91cal 8/8.39mph 8) 1mi - 7:33(7:33/mi) 139/152bpm [1050b/mi] 84cal 7.94/8.43mph 9) 1mi - 7:28(7:28/mi) 144/161bpm [1076b/mi] 93cal 8.03/8.41mph 10) 0.03mi - 11(6:33/mi) 153/153bpm [1003b/mi] 2cal 9.16/8.04mph Add a comment	6.3mi, 35:17 Bike - General Split Summary === 1) 5mi - 26:32(5:18/mi) 90/114bpm [478b/mi] 131cal 11.3/16.26mph 2) 1.33mi - 8:44(6:35/mi) 88/110bpm [580b/mi] 38cal 9.1/11.23mph Add a comment 6.5mi, 34:18 Bike - General Split Summary === 1) 5mi - 25:21(5:04/mi) 116/143bpm [588b/mi] 239cal 11.84/16.07mph 2) 1.54mi - 8:57(5:48/mi) 130/146bpm [754b/mi] 98cal 10.34/15.42mph Add a comment	6.1mi, 34:50 Bike - General Split Summary === 1) 5mi - 28:05(5:37/mi) 85/111bpm [478b/mi] 124cal 10.68/18.26mph 2) 1.05mi - 6:44(6:24/mi) 102/113bpm [653b/mi] 43cal 9.37/12.86mph Add a comment 6.5mi, 34:15 Bike - General Split Summary === 1) 5mi - 24:35(4:55/mi) 109/124bpm [536b/mi] 195cal 12.2/18.49mph 2) 1.54mi - 9:40(6:16/mi) 115/126bpm [721b/mi] 78cal 9.57/15.65mph Add a comment 5mi, 41:38 Run - General Split Summary === 1) 1mi - 8:40(8:40/mi) 119/135bpm [1031b/mi] 91cal 6.93/7.58mph 2) 1mi - 8:19(8:19/mi) 125/139bpm [1039b/mi] 90cal 7.22/8.31mph 3) 1mi - 8:15(8:15/mi) 133/140bpm [1097b/mi] 100cal 7.27/7.58mph 4) 1mi - 8:06(8:06/mi) 129/133bpm [1046b/mi] 86cal 7.4/8.18mph 5) 1mi - 8:15(8:15/mi) 132/145bpm [1090b/mi] 92cal 7.27/7.7mph 6) 0.01mi - 3(7:15/mi) 132/132bpm [957b/mi] 8.28/6.57mph Add a comment	13mi, 1:35:48 Run - Long Run Split Summary === 8x3min on /2min off 1) 1mi - 8:12(8:12/mi) 116/132bpm [951b/mi] 82cal 7.31/7.72mph 2) 1mi - 7:52(7:52/mi) 125/141bpm [983b/mi] 87cal 7.63/8.29mph 3) 1mi - 7:43(7:43/mi) 132/149bpm [1019b/mi] 91cal 7.78/10.18mph 4) 1mi - 7:43(7:43/mi) 131/148bpm [1012b/mi] 87cal 7.77/10.25mph 5) 1mi - 7:39(7:39/mi) 138/151bpm [1055b/mi] 96cal 7.84/10.6mph 6) 0.52mi - 3:00(5:45/mi) 161/172bpm [926b/mi] 46cal 10.43/10.52mph 7) 0.26mi - 2:00(7:47/mi) 155/172bpm [1207b/mi] 30cal 7.7/10.42mph 8) 0.52mi - 3:00(5:49/mi) 162/169bpm [942b/mi] 47cal 10.32/10.46mph 9) 0.25mi - 2:00(8:01/mi) 152/168bpm [1218b/mi] 29cal 7.49/10.4mph 10) 0.52mi - 3:00(5:49/mi) 168/174bpm [977b/mi] 49cal 10.32/10.44mph 11) 0.26mi - 2:00(7:41/mi) 149/171bpm [1146b/mi] 26cal 7.8/10.33mph 12) 0.51mi - 3:00(5:56/mi) 168/179bpm [996b/mi] 49cal 10.12/10.67mph 13) 0.23mi - 2:00(8:33/mi) 159/181bpm [1360b/mi] 28cal 7.02/9.96mph 14) 0.52mi - 3:00(5:48/mi) 166/174bpm [962b/mi] 47cal 10.35/10.75mph 15) 0.21mi - 2:00(9:41/mi) 163/173bpm [1578b/mi] 32cal 6.2/10mph 16) 0.52mi - 3:00(5:47/mi) 169/177bpm [978b/mi] 50cal 10.37/10.65mph 17) 0.25mi - 2:00(8:04/mi) 172/180bpm [1386b/mi] 34cal 7.44/10.5mph 18) 0.51mi - 3:00(5:53/mi) 172/179bpm [1011b/mi] 51cal 10.2/10.21mph 19) 0.22mi - 2:00(9:03/mi) 174/182bpm [1574b/mi] 35cal 6.63/10.1mph 20) 0.53mi - 3:00(5:43/mi) 171/175bpm [977b/mi] 51cal 10.51/10.87mph 21) 0.23mi - 2:00(8:46/mi) 170/179bpm [1491b/mi] 33cal 6.84/10.67mph 22) 1mi - 8:31(8:31/mi) 136/146bpm [1158b/mi] 41cal 7.04/7.58mph 23) 0.98mi - 8:07(8:16/mi) 140/150bpm [1158b/mi] 62cal 7.25/8.7mph Add a comment	-

elio M40

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

elio
M40