Mart001

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Recent Training
5th Oct	Hill Work	4.8mi	39:36
3rd Oct	Steady-State	6.5mi	52:46
1st Oct	Intervals	6.8mi	1:01:35
29th Sep	Long Run	11mi	1:32:17
28th Sep	Intervals	3.9mi	34:24

12 Month Benchmarks	Run	Bike
Mile	6:31	4:26
5k	20:43	23:37
5mi	34:14	41:34
10k	43:02	53:05
10mi	1:21:30	0
Half	1:51:08	0

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Buddies (1)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2008	2013	PB	WB
10km	2	47:39 58.41	43:14 67.02	43:14 6:57/mi	67.02

2013		Result	WAVA	Distance
8 May	Silverstone 10k EMGP Series PB	43:14	67.02	10km
2008		Result	WAVA	Distance
20 Apr	Flitwick 10K SB	47:39	58.41	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	3	0	0	0	10	0	0	0	0	0	0	0	13
2024	110	118	74	122	126	109	69	97	113	18	0	0	957
2023	8	4	0	0	0	5	0	0	10	10	0	0	36
2023	57	57	105	124	114	108	124	97	41	95	106	88	1118
2023	0	0	0	0	0	16	12	0	0	9	0	0	37
2022	0	4	0	20	16	3	3	0	5	6	4	13	73
2022	94	62	98	68	79	91	76	87	92	96	86	54	982
2022	0	0	10	21	8	8	0	40	6	27	0	0	121
2021	20	0	2	0	0	0	12	0	0	0	0	0	34
2021	41	74	60	82	88	116	79	77	80	86	77	81	939
2021	0	0	2	13	16	13	24	22	73	14	0	0	178
2020	0	0	0	0	0	0	5	0	0	0	0	5	10
2020	77	79	63	64	66	83	83	71	83	102	101	53	928
2020	0	0	0	50	83	16	33	30	16	14	0	12	254
2019	0	0	0	0	0	0	0	8	0	1	0	0	9
2019	59	76	103	103	78	34	1	1	0	23	55	73	606
2019	71	62	69	43	63	120	145	68	123	69	87	42	964
2018	0	0	0	16	0	0	0	0	0	0	0	0	16
2018	72	46	11	17	42	44	36	62	78	89	75	42	612
2018	0	0	0	19	14	14	0	0	18	7	8	14	95
2017	0	0	0	0	0	0	0	9	0	0	0	0	9
2017	68	22	62	100	81	56	72	65	71	64	71	77	809
2017	0	6	0	15	0	13	7	32	0	0	4	0	77
2016	72	69	74	83	69	55	69	64	55	70	71	64	815
2016	0	0	0	0	0	0	14	13	0	0	0	0	27
2015	67	52	63	53	48	42	38	6	48	41	55	39	553
2015	0	0	0	0	0	0	28	72	0	0	0	0	100
2014	53	28	71	31	41	67	49	42	42	44	36	54	558
2014	0	0	0	14	0	0	0	0	0	0	0	0	14
2013	28	29	50	50	44	46	33	35	38	34	36	32	455
2012	31	34	27	37	43	34	36	31	22	18	45	33	392
2012	0	0	0	0	0	0	0	0	22	0	0	0	22
2011	24	21	50	23	34	12	24	25	36	9	11	13	283
2010	0	0	0	28	28	35	35	27	24	9	30	21	237
2009	36	14	0	0	0	6	0	0	0	0	0	0	56
2008	0	0	0	34	28	10	0	0	0	23	19	19	133

Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15
-	5mi, 40:46 Run - Hill Work 1) 1km - 4:56(4:56/km) 126/136bpm [622b/km] 48cal 12.15/13.27kmph 2) 1km - 5:20(5:20/km) 140/154bpm [747b/km] 62cal 11.25/12.9kmph 3) 1km - 5:10(5:10/km) 151/170bpm [780b/km] 64cal 11.61/16.56kmph 4) 1km - 5:42(5:42/km) 153/164bpm [872b/km] 71cal 10.53/17.23kmph 5) 1km - 5:55(5:55/km) 149/163bpm [882b/km] 67cal 10.14/17.47kmph 6) 1km - 5:09(5:09/km) 158/173bpm [813b/km] 67cal 11.66/16.79kmph 7) 1km - 3:45(3:45/km) 147/161bpm [550b/km] 38cal 16.03/17.94kmph 8) 1km - 4:37(4:37/km) 152/162bpm [703b/km] 53cal 12.98/17.54kmph 9) 0.03km - 12(5:49/km) 155/157bpm [902b/km] 2cal 10.31/10.38kmph Add a comment	-	5mi, 34:53 Run - Race Add a comment 1.1mi, 9:46 Run - Warm Up 1) 1km - 5:46(5:46/km) 141/149bpm [814b/km] 68cal 10.39/11.35kmph 2) 0.75km - 4:00(5:21/km) 149/157bpm [796b/km] 51cal 11.23/12.02kmph Add a comment	-	-	8.8mi, 1:14:39 Run - General 1) 1km - 5:30(5:30/km) 131/142bpm [721b/km] 58cal 10.89/11.69kmph 2) 1km - 4:56(4:56/km) 144/147bpm [710b/km] 60cal 12.17/13.13kmph 3) 1km - 5:21(5:21/km) 136/148bpm [727b/km] 55cal 11.22/12.97kmph 4) 1km - 5:11(5:11/km) 143/150bpm [741b/km] 58cal 11.58/12.7kmph 5) 1km - 5:10(5:10/km) 144/157bpm [743b/km] 58cal 11.62/12.43kmph 6) 1km - 5:21(5:21/km) 150/154bpm [803b/km] 66cal 11.21/12.23kmph 7) 1km - 5:09(5:09/km) 151/156bpm [779b/km] 64cal 11.63/12.26kmph 8) 1km - 5:18(5:18/km) 152/158bpm [805b/km] 66cal 11.33/12.19kmph 9) 1km - 5:21(5:21/km) 152/156bpm [814b/km] 65cal 11.2/11.72kmph 10) 1km - 5:31(5:31/km) 150/156bpm [827b/km] 64cal 10.89/11.89kmph 11) 1km - 5:20(5:20/km) 149/155bpm [795b/km] 58cal 11.25/12.02kmph 12) 1km - 5:13(5:13/km) 153/161bpm [799b/km] 61cal 11.49/13kmph 13) 1km - 5:15(5:15/km) 150/155bpm [786b/km] 57cal 11.44/12.63kmph 14) 1km - 5:23(5:23/km) 151/161bpm [812b/km] 58cal 11.16/12.33kmph 15) 0.16km - 41(4:21/km) 163/165bpm [709b/km] 9cal 13.79/13.84kmph Add a comment
Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22
-	6.2mi, 51:58 Run - Intervals 1) 1km - 5:20(5:20/km) 127/140bpm [677b/km] 54cal 11.25/12.23kmph 2) 0.96km - 4:37(4:50/km) 146/156bpm [706b/km] 57cal 12.41/16.49kmph 3) 0.94km - 4:00(4:17/km) 147/155bpm [629b/km] 49cal 14.03/14.91kmph 4) 0.31km - 2:00(6:22/km) 144/156bpm [916b/km] 23cal 9.43/14.61kmph 5) 0.95km - 4:00(4:11/km) 145/151bpm [608b/km] 47cal 14.31/15.12kmph 6) 0.22km - 2:00(9:09/km) 145/156bpm [1326b/km] 22cal 6.56/14.41kmph 7) 0.92km - 4:00(4:22/km) 151/159bpm [658b/km] 50cal 13.76/14.64kmph 8) 0.24km - 2:00(8:20/km) 153/173bpm [1274b/km] 25cal 7.2/14.24kmph 9) 0.91km - 4:00(4:24/km) 160/175bpm [703b/km] 54cal 13.65/14.44kmph 10) 0.24km - 2:00(8:28/km) 153/160bpm [1295b/km] 24cal 7.09/14.28kmph 11) 0.9km - 4:00(4:26/km) 157/163bpm [695b/km] 52cal 13.55/14.78kmph 12) 0.23km - 2:00(8:41/km) 158/166bpm [1372b/km] 26cal 6.91/13.71kmph 13) 0.93km - 4:00(4:18/km) 161/168bpm [692b/km] 53cal 13.95/15.48kmph 14) 0.15km - 2:00(13:44/km) 157/166bpm [2157b/km] 25cal 4.37/15.48kmph 15) 1km - 5:17(5:17/km) 158/177bpm [834b/km] 66cal 11.36/12.43kmph 16) 0.14km - 44(5:14/km) 169/179bpm [883b/km] 10cal 11.48/12.02kmph Add a comment	-	6.5mi, 53:27 Run - Intervals 1) 1km - 5:18(5:18/km) 136/146bpm [721b/km] 59cal 11.32/12.6kmph 2) 1km - 5:06(5:06/km) 149/160bpm [761b/km] 66cal 11.75/12.26kmph 3) 0.61km - 3:21(5:30/km) 151/166bpm [830b/km] 41cal 10.92/12.87kmph 4) 0.5km - 2:03(4:06/km) 150/154bpm [616b/km] 26cal 14.61/14.91kmph 5) 0.25km - 1:21(5:22/km) 153/160bpm [822b/km] 17cal 11.17/14.44kmph 6) 0.5km - 2:07(4:14/km) 158/163bpm [669b/km] 28cal 14.17/14.61kmph 7) 0.25km - 1:25(5:41/km) 165/174bpm [939b/km] 19cal 10.54/14.24kmph 8) 0.5km - 2:05(4:11/km) 157/161bpm [656b/km] 28cal 14.36/14.71kmph 9) 0.25km - 1:27(5:50/km) 160/163bpm [932b/km] 19cal 10.3/14.31kmph 10) 0.25km - 55(3:39/km) 153/158bpm [559b/km] 11cal 16.42/17kmph 11) 0.25km - 1:34(6:17/km) 162/169bpm [1017b/km] 20cal 9.56/16.86kmph 12) 0.25km - 56(3:43/km) 165/168bpm [615b/km] 12cal 16.11/17.33kmph 13) 0.25km - 1:38(6:33/km) 156/163bpm [1021b/km] 20cal 9.16/16.93kmph 14) 0.25km - 54(3:36/km) 155/161bpm [559b/km] 11cal 16.64/17.74kmph 15) 0.25km - 1:45(6:59/km) 162/166bpm [1132b/km] 23cal 8.59/17.43kmph 16) 0.5km - 1:58(3:55/km) 158/164bpm [620b/km] 26cal 15.3/16.69kmph 17) 0.25km - 1:39(6:35/km) 159/166bpm [1046b/km] 21cal 9.12/15.55kmph 18) 0.5km - 2:01(4:02/km) 162/169bpm [654b/km] 27cal 14.87/16.16kmph 19) 0.25km - 1:38(6:34/km) 161/168bpm [1057b/km] 21cal 9.14/15.02kmph 20) 0.5km - 1:58(3:57/km) 159/165bpm [628b/km] 26cal 15.2/16.73kmph 21) 0.25km - 2:11(8:45/km) 147/158bpm [1287b/km] 21cal 6.85/15.28kmph 22) 1km - 5:24(5:24/km) 165/188bpm [892b/km] 75cal 11.1/12.02kmph 23) 0.86km - 4:40(5:27/km) 173/189bpm [941b/km] 69cal 11.03/11.69kmph Add a comment	-	0.6mi, 6:12 Run - Warm Down 1) 1km - 6:01(6:01/km) 146/152bpm [879b/km] 75cal 9.96/11.66kmph 2) 0.03km - 10(5:47/km) 151/152bpm [873b/km] 2cal 10.38/10.45kmph Add a comment 3.1mi, 21:11 Run - parkrun 1) 1km - 4:18(4:18/km) 146/162bpm [628b/km] 52cal 13.94/16.02kmph 2) 1km - 4:15(4:15/km) 147/155bpm [626b/km] 53cal 14.09/15.52kmph 3) 1km - 4:11(4:11/km) 151/158bpm [632b/km] 53cal 14.35/16.02kmph 4) 1km - 4:17(4:17/km) 155/165bpm [665b/km] 56cal 13.99/14.85kmph 5) 1km - 4:07(4:07/km) 159/163bpm [655b/km] 55cal 14.57/15.75kmph 6) 0.01km - 2(2:40/km) 148/148bpm [396b/km] 22.45/15.99kmph Add a comment 0.9mi, 8:39 Run - Warm Up 1) 1km - 5:54(5:54/km) 138/148bpm [814b/km] 67cal 10.17/11.19kmph 2) 0.51km - 2:45(5:21/km) 138/153bpm [739b/km] 30cal 11.21/11.62kmph Add a comment	-
Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29
6.9mi, 58:07 Run - General 1) 1km - 5:40(5:40/km) 131/147bpm [742b/km] 61cal 10.6/15.62kmph 2) 1km - 5:13(5:13/km) 142/152bpm [741b/km] 61cal 11.51/12.73kmph 3) 1km - 5:05(5:05/km) 153/165bpm [778b/km] 66cal 11.8/12.9kmph 4) 1km - 5:14(5:14/km) 148/157bpm [774b/km] 64cal 11.47/12.9kmph 5) 1km - 5:15(5:15/km) 131/152bpm [687b/km] 42cal 11.44/15.28kmph 6) 1km - 5:18(5:18/km) 128/143bpm [679b/km] 38cal 11.3/12.39kmph 7) 1km - 5:11(5:11/km) 140/154bpm [725b/km] 52cal 11.59/12.23kmph 8) 1km - 5:09(5:09/km) 152/161bpm [782b/km] 63cal 11.66/13.13kmph 9) 1km - 5:15(5:15/km) 144/157bpm [756b/km] 54cal 11.43/12.06kmph 10) 1km - 5:26(5:26/km) 153/167bpm [830b/km] 67cal 11.06/11.69kmph 11) 1km - 5:17(5:17/km) 154/160bpm [813b/km] 67cal 11.36/13.3kmph 12) 0.02km - 6(4:27/km) 159/160bpm [707b/km] 1cal 13.49/13.3kmph Add a comment	7.2mi, 59:16 Run - Intervals 1) 1km - 5:08(5:08/km) 134/145bpm [689b/km] 57cal 11.67/12.63kmph 2) 0.67km - 3:33(5:18/km) 140/146bpm [742b/km] 42cal 11.32/11.76kmph 3) 1km - 4:25(4:25/km) 133/142bpm [587b/km] 46cal 13.59/14.44kmph 4) 0.13km - 35(4:30/km) 140/143bpm [630b/km] 6cal 13.34/13.37kmph 5) 0.33km - 2:00(6:02/km) 138/148bpm [833b/km] 21cal 9.94/13.33kmph 6) 1km - 4:39(4:39/km) 153/161bpm [710b/km] 60cal 12.92/13.98kmph 7) 0.08km - 21(4:36/km) 156/157bpm [717b/km] 4cal 13.05/12.29kmph 8) 0.3km - 2:00(6:37/km) 144/156bpm [954b/km] 23cal 9.06/12.36kmph 9) 1km - 4:46(4:46/km) 156/168bpm [743b/km] 62cal 12.6/13.44kmph 10) 0.05km - 14(4:55/km) 166/169bpm [815b/km] 3cal 12.22/12.9kmph 11) 0.34km - 2:00(5:54/km) 157/167bpm [925b/km] 26cal 10.18/12.87kmph 12) 1km - 4:35(4:35/km) 156/162bpm [716b/km] 60cal 13.08/13.57kmph 13) 0.09km - 25(4:35/km) 159/161bpm [728b/km] 5cal 13.11/13kmph 14) 0.28km - 2:00(7:11/km) 154/166bpm [1105b/km] 24cal 8.36/12.46kmph 15) 1km - 4:30(4:30/km) 157/165bpm [707b/km] 59cal 13.32/14.85kmph 16) 0.11km - 30(4:21/km) 164/167bpm [712b/km] 6cal 13.82/13.5kmph 17) 0.2km - 2:00(9:56/km) 139/163bpm [1381b/km] 17cal 6.04/13.5kmph 18) 1km - 5:28(5:28/km) 143/158bpm [781b/km] 50cal 10.98/12.93kmph 19) 1km - 5:02(5:02/km) 150/155bpm [756b/km] 59cal 11.91/13.13kmph 20) 1km - 5:05(5:06/km) 154/159bpm [786b/km] 63cal 11.75/12.66kmph Add a comment	-	7.2mi, 56:56 Run - Tempo 1) 1km - 5:23(5:23/km) 135/154bpm [727b/km] 60cal 11.15/12.33kmph 2) 1km - 4:59(4:59/km) 153/161bpm [762b/km] 67cal 12.04/13kmph 3) 1km - 5:05(5:05/km) 166/180bpm [843b/km] 73cal 11.81/12.5kmph 4) 1km - 5:07(5:07/km) 168/179bpm [860b/km] 74cal 11.72/12.09kmph 5) 0.25km - 1:22(5:30/km) 158/166bpm [868b/km] 18cal 10.92/11.66kmph 6) 1km - 4:26(4:26/km) 162/171bpm [718b/km] 61cal 13.54/14.21kmph 7) 1km - 4:30(4:30/km) 149/158bpm [670b/km] 53cal 13.35/14.08kmph 8) 0.23km - 1:04(4:42/km) 145/149bpm [681b/km] 11cal 12.78/13.23kmph 9) 1km - 4:29(4:29/km) 152/158bpm [680b/km] 55cal 13.4/14.38kmph 10) 1km - 4:31(4:31/km) 152/162bpm [687b/km] 55cal 13.28/14.31kmph 11) 0.26km - 1:00(3:48/km) 153/156bpm [582b/km] 12cal 15.78/15.48kmph 12) 1km - 5:34(5:34/km) 167/178bpm [931b/km] 77cal 10.76/15.58kmph 13) 1km - 5:08(5:08/km) 167/178bpm [858b/km] 73cal 11.67/12.09kmph 14) 0.8km - 4:17(5:23/km) 164/169bpm [883b/km] 59cal 11.15/13.64kmph Add a comment	-	3.9mi, 34:24 Run - Intervals 1) 0.1km - 29(4:59/km) 129/133bpm [643b/km] 4cal 12.04/13.57kmph 2) 0.1km - 30(5:02/km) 128/132bpm [645b/km] 5cal 11.92/11.56kmph 3) 0.07km - 20(4:46/km) 134/137bpm [638b/km] 3cal 12.6/11.89kmph 4) 0.04km - 10(3:55/km) 137/138bpm [537b/km] 1cal 15.32/13.17kmph 5) 0.1km - 30(5:07/km) 137/139bpm [701b/km] 5cal 11.73/13.6kmph 6) 0.07km - 20(4:50/km) 138/140bpm [667b/km] 3cal 12.41/11.59kmph 7) 0.04km - 10(4:39/km) 139/141bpm [646b/km] 1cal 12.91/12.77kmph 8) 0.1km - 30(5:01/km) 139/140bpm [697b/km] 6cal 11.97/13.13kmph 9) 0.07km - 20(4:46/km) 143/147bpm [682b/km] 4cal 12.59/12.23kmph 10) 0.04km - 10(3:53/km) 144/145bpm [559b/km] 2cal 15.47/13.23kmph 11) 0.09km - 30(5:33/km) 141/146bpm [782b/km] 6cal 10.81/13.47kmph 12) 0.07km - 20(4:57/km) 143/150bpm [707b/km] 4cal 12.14/11.96kmph 13) 0.04km - 10(3:45/km) 149/150bpm [558b/km] 2cal 16.01/13.4kmph 14) 0.1km - 30(5:07/km) 149/152bpm [764b/km] 6cal 11.71/13.81kmph 15) 0.07km - 20(4:33/km) 155/158bpm [704b/km] 4cal 13.2/12.39kmph 16) 0.04km - 10(4:20/km) 154/155bpm [668b/km] 2cal 13.84/13.44kmph 17) 0.21km - 2:00(9:43/km) 135/157bpm [1313b/km] 21cal 6.17/13.54kmph 18) 0.1km - 30(5:01/km) 132/146bpm [663b/km] 5cal 11.94/12.26kmph 19) 0.08km - 20(4:22/km) 148/151bpm [645b/km] 4cal 13.76/13.07kmph 20) 0.04km - 10(4:00/km) 149/150bpm [597b/km] 2cal 14.97/13.84kmph 21) 0.1km - 30(4:57/km) 150/152bpm [742b/km] 6cal 12.12/14.18kmph 22) 0.08km - 20(3:57/km) 154/157bpm [609b/km] 4cal 15.17/14.71kmph 23) 0.05km - 10(3:41/km) 156/157bpm [574b/km] 2cal 16.3/15.35kmph 24) 0.09km - 30(5:43/km) 157/160bpm [897b/km] 6cal 10.5/15.38kmph 25) 0.07km - 20(4:52/km) 158/160bpm [770b/km] 4cal 12.31/11.35kmph 26) 0.04km - 10(3:44/km) 160/161bpm [598b/km] 2cal 16.06/12.33kmph 27) 0.09km - 30(5:28/km) 158/161bpm [865b/km] 6cal 10.96/12.7kmph 28) 0.07km - 20(4:40/km) 160/162bpm [747b/km] 4cal 12.84/13.64kmph 29) 0.05km - 10(3:11/km) 156/161bpm [495b/km] 2cal 18.9/16.66kmph 30) 0.1km - 30(4:59/km) 155/158bpm [773b/km] 6cal 12.03/16.86kmph 31) 0.08km - 20(4:06/km) 157/162bpm [644b/km] 4cal 14.62/12.6kmph 32) 0.04km - 10(3:45/km) 162/162bpm [607b/km] 2cal 16/14.14kmph 33) 0.21km - 2:00(9:32/km) 145/164bpm [1382b/km] 23cal 6.3/14.34kmph 34) 0.09km - 30(5:50/km) 134/139bpm [781b/km] 4cal 10.3/10.58kmph 35) 0.08km - 20(4:00/km) 141/145bpm [563b/km] 3cal 15.03/12.63kmph 36) 0.04km - 10(3:53/km) 144/147bpm [559b/km] 1cal 15.45/14.41kmph 37) 0.07km - 30(6:50/km) 147/150bpm [1005b/km] 6cal 8.78/14.44kmph 38) 0.06km - 20(5:12/km) 152/157bpm [790b/km] 4cal 11.54/11.86kmph 39) 0.04km - 10(3:48/km) 149/151bpm [566b/km] 2cal 15.79/14.61kmph 40) 0.09km - 30(5:16/km) 147/153bpm [775b/km] 5cal 11.39/15.28kmph 41) 0.07km - 20(4:29/km) 150/155bpm [673b/km] 4cal 13.37/12.23kmph 42) 0.04km - 10(4:36/km) 155/156bpm [713b/km] 2cal 13.05/13.03kmph 43) 0.09km - 30(5:35/km) 154/156bpm [859b/km] 6cal 10.75/13.47kmph 44) 0.08km - 20(4:10/km) 155/157bpm [646b/km] 4cal 14.39/13.67kmph 45) 0.05km - 10(3:27/km) 146/149bpm [503b/km] 2cal 17.43/15.32kmph 46) 0.1km - 30(5:13/km) 149/152bpm [776b/km] 6cal 11.51/15.32kmph 47) 0.07km - 20(4:28/km) 152/155bpm [680b/km] 4cal 13.42/12.63kmph 48) 0.04km - 10(3:57/km) 153/154bpm [605b/km] 2cal 15.16/13.81kmph 49) 0.21km - 2:00(9:34/km) 134/155bpm [1281b/km] 18cal 6.27/14.78kmph 50) 0.09km - 30(5:32/km) 128/144bpm [709b/km] 3cal 10.84/12.09kmph 51) 0.07km - 20(4:38/km) 146/148bpm [677b/km] 4cal 12.95/12.9kmph 52) 0.05km - 10(3:38/km) 147/149bpm [534b/km] 2cal 16.53/15.58kmph 53) 0.09km - 30(5:17/km) 145/150bpm [767b/km] 5cal 11.34/16.02kmph 54) 0.08km - 20(4:14/km) 147/150bpm [622b/km] 3cal 14.17/14.14kmph 55) 0.04km - 10(4:13/km) 151/153bpm [637b/km] 2cal 14.22/14.64kmph 56) 0.08km - 30(6:02/km) 154/157bpm [928b/km] 6cal 9.95/14.31kmph 57) 0.08km - 20(4:12/km) 158/160bpm [664b/km] 4cal 14.28/13.98kmph 58) 0.04km - 10(3:50/km) 158/160bpm [607b/km] 2cal 15.63/14.81kmph 59) 0.08km - 30(6:28/km) 157/164bpm [1015b/km] 6cal 9.28/15.08kmph 60) 0.07km - 20(4:31/km) 164/166bpm [740b/km] 4cal 13.3/12.5kmph 61) 0.04km - 10(4:09/km) 166/167bpm [690b/km] 2cal 14.44/14.04kmph 62) 0.08km - 30(6:21/km) 164/166bpm [1041b/km] 6cal 9.45/14.18kmph 63) 0.07km - 20(4:31/km) 162/165bpm [731b/km] 4cal 13.29/12.53kmph 64) 0.05km - 10(3:31/km) 165/167bpm [580b/km] 2cal 17.06/14.48kmph 65) 0.27km - 2:00(7:26/km) 154/165bpm [1143b/km] 25cal 8.08/14.64kmph 66) 1km - 5:20(5:20/km) 157/183bpm [837b/km] 71cal 11.25/12.46kmph 67) 0.14km - 35(4:03/km) 181/184bpm [734b/km] 9cal 14.79/15.18kmph Add a comment 0.6mi, 4:57 Run - Warm Up 1) 0.9km - 4:57(5:31/km) 136/148bpm [750b/km] 56cal 10.88/12.16kmph Add a comment	11mi, 1:32:17 Run - Long Run 1) 1km - 5:26(5:26/km) 136/147bpm [739b/km] 61cal 11.03/12.33kmph 2) 1km - 5:00(5:00/km) 148/153bpm [740b/km] 64cal 12/13.67kmph 3) 1km - 5:02(5:02/km) 143/153bpm [720b/km] 58cal 11.91/12.63kmph 4) 1km - 5:15(5:15/km) 149/155bpm [783b/km] 66cal 11.42/12.39kmph 5) 1km - 5:11(5:11/km) 152/157bpm [787b/km] 66cal 11.58/12.53kmph 6) 1km - 5:16(5:16/km) 147/162bpm [774b/km] 60cal 11.39/12.53kmph 7) 1km - 5:14(5:14/km) 147/154bpm [768b/km] 61cal 11.48/11.89kmph 8) 1km - 5:21(5:21/km) 152/159bpm [812b/km] 66cal 11.22/12.02kmph 9) 1km - 5:25(5:25/km) 151/158bpm [819b/km] 66cal 11.07/11.59kmph 10) 1km - 5:25(5:25/km) 138/153bpm [748b/km] 50cal 11.07/12.23kmph 11) 1km - 5:23(5:23/km) 149/157bpm [802b/km] 63cal 11.15/12.06kmph 12) 1km - 5:14(5:14/km) 151/156bpm [791b/km] 64cal 11.45/12.09kmph 13) 1km - 5:07(5:07/km) 154/160bpm [788b/km] 65cal 11.72/12.06kmph 14) 1km - 5:13(5:13/km) 158/168bpm [825b/km] 68cal 11.49/12.12kmph 15) 1km - 5:12(5:12/km) 166/172bpm [863b/km] 71cal 11.54/12.06kmph 16) 1km - 5:01(5:01/km) 158/167bpm [791b/km] 64cal 11.98/12.36kmph 17) 1km - 5:15(5:15/km) 166/172bpm [873b/km] 73cal 11.42/12.43kmph 18) 0.62km - 3:16(5:15/km) 165/167bpm [866b/km] 45cal 11.43/12.09kmph Add a comment
Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6
-	6.8mi, 1:01:35 Run - Intervals 1) 1km - 5:44(5:44/km) 127/147bpm [727b/km] 58cal 10.48/11.99kmph 2) 1km - 5:21(5:21/km) 147/152bpm [787b/km] 68cal 11.21/12.29kmph 3) 0.44km - 2:20(5:19/km) 134/152bpm [712b/km] 23cal 11.29/12.16kmph 4) 0.69km - 3:00(4:19/km) 129/141bpm [557b/km] 26cal 13.9/15.42kmph 5) 0.03km - 1:00(29:41/km) 136/140bpm [4037b/km] 10cal 2.02/12.77kmph 6) 0.71km - 3:00(4:13/km) 147/152bpm [621b/km] 37cal 14.21/15.72kmph 7) 0.06km - 2:00(32:02/km) 129/147bpm [4132b/km] 17cal 1.87/13.84kmph 8) 0.63km - 3:00(4:48/km) 148/164bpm [710b/km] 35cal 12.51/15.22kmph 9) 0.05km - 1:00(19:57/km) 155/164bpm [3092b/km] 13cal 3.01/13.07kmph 10) 0.77km - 3:00(3:54/km) 154/166bpm [601b/km] 39cal 15.37/17.4kmph 11) 0.17km - 2:00(11:54/km) 143/168bpm [1702b/km] 20cal 5.04/15.42kmph 12) 0.71km - 3:00(4:14/km) 152/164bpm [643b/km] 36cal 14.18/15.99kmph 13) 0.04km - 1:00(23:09/km) 155/161bpm [3589b/km] 13cal 2.59/13.54kmph 14) 0.74km - 3:00(4:04/km) 164/169bpm [667b/km] 42cal 14.74/15.25kmph 15) 0.13km - 2:00(15:26/km) 154/169bpm [2378b/km] 24cal 3.88/13.74kmph 16) 0.64km - 3:00(4:39/km) 158/166bpm [735b/km] 38cal 12.89/14.58kmph 17) 0.05km - 1:00(20:51/km) 161/169bpm [3357b/km] 13cal 2.88/13.17kmph 18) 0.77km - 3:00(3:55/km) 162/173bpm [634b/km] 41cal 15.33/17.3kmph 19) 0.11km - 2:00(18:16/km) 162/172bpm [2960b/km] 27cal 3.28/15.35kmph 20) 1km - 5:32(5:32/km) 147/157bpm [813b/km] 57cal 10.85/11.92kmph 21) 1km - 5:37(5:37/km) 148/156bpm [831b/km] 59cal 10.69/11.82kmph 22) 0.19km - 1:02(5:30/km) 157/161bpm [862b/km] 13cal 10.93/11.69kmph Add a comment	-	6.5mi, 52:46 Run - Steady-State 1) 1km - 5:17(5:17/km) 131/142bpm [692b/km] 58cal 11.35/11.99kmph 2) 1km - 5:21(5:21/km) 147/164bpm [785b/km] 68cal 11.23/12.5kmph 3) 1km - 5:12(5:12/km) 154/166bpm [800b/km] 69cal 11.56/13.13kmph 4) 1km - 4:53(4:53/km) 152/168bpm [741b/km] 63cal 12.3/13.2kmph 5) 1km - 5:00(5:00/km) 153/157bpm [764b/km] 66cal 12.02/12.7kmph 6) 1km - 5:00(5:00/km) 155/162bpm [774b/km] 65cal 12.02/13.23kmph 7) 1km - 5:12(5:12/km) 152/163bpm [789b/km] 65cal 11.56/12.16kmph 8) 1km - 5:08(5:08/km) 155/164bpm [795b/km] 67cal 11.7/12.19kmph 9) 1km - 4:55(4:55/km) 155/165bpm [763b/km] 64cal 12.19/13.37kmph 10) 1km - 4:55(4:55/km) 153/158bpm [753b/km] 62cal 12.18/12.87kmph 11) 0.38km - 1:56(5:07/km) 152/155bpm [777b/km] 23cal 11.74/12.39kmph Add a comment	-	4.8mi, 39:36 Run - Hill Work 1) 1km - 5:43(5:43/km) 135/155bpm [773b/km] 65cal 10.48/11.69kmph 2) 1km - 5:21(5:21/km) 144/153bpm [771b/km] 64cal 11.2/13.6kmph 3) 1km - 4:50(4:50/km) 143/151bpm [690b/km] 56cal 12.43/14.41kmph 4) 1km - 4:29(4:29/km) 137/153bpm [613b/km] 46cal 13.41/14.04kmph 5) 1km - 5:04(5:04/km) 144/153bpm [730b/km] 59cal 11.84/13.98kmph 6) 1km - 4:45(4:45/km) 154/165bpm [731b/km] 61cal 12.64/13.57kmph 7) 1km - 5:46(5:46/km) 124/164bpm [716b/km] 41cal 10.39/29.96kmph 8) 0.65km - 3:37(5:34/km) 149/156bpm [828b/km] 45cal 10.79/11.79kmph Add a comment	-

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