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steeplechaser
M60

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Alchester RC (Bicester), St Austell Running Club

Races
172
Miles
16177
Miles
46
Miles
2082
Miles
3354
WAVA
84.11%
Mile
5:24
5k
18:10
5M
30:43
10k
38:12
10M
1:04:03
Half
1:24:51
Mara
3:03:12

About Me
Cornish GP 2011 Series 4th V50 Cornish GP 2012 Series 2nd V50 Cornish GP 2013 Series V50 CHAMPION!!!!! Cornish GP 2014 Series 2nd V55 Cornish GP 2015 Series V55 CHAMPION!!!!! Cornish GP 2016 Series 2nd V55 Show More...

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Recent Blogs
Par Track 1 mile Time Trial	Dec 2015
STARC	Nov 2010
First Cornish Run	Jun 2010
Motivation returns	Apr 2010
Consolidation	Apr 2010

Recent Training
9th Jun	General	7.2mi	55:41
8th Jun	General	3.3mi	1:36:41
8th Jun	General	7.6mi	1:00:00
7th Jun	General	2mi	1:21:19
7th Jun	General	7.6mi	59:41

12 Month Benchmarks	Run
Mile	6:06
5k	21:50
5mi	36:42
10k	46:52
10mi	1:24:37

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	4	5:24 5:24/mi	84.11										5:30 81.23	5:24 84.11	5:27 83.34
5km	4	18:10 5:51/mi	83.75			18:34 77.45	18:17 79.27	18:56 77.16					18:10 83.75
3.3mi	2	20:03 6:10/mi	76.22					20:03 76.22
3.9mi	2	24:16 6:13/mi	74.88			24:16 74.88		25:18 72.99
4mi	5	23:46 5:57/mi	80.64			23:46 78.41		24:44 76.58					24:29 80.64	25:16 78.81	25:27 78.92
4.1mi	3	24:08 5:53/mi	79.15			24:08 79.15		25:26 76.33
4.2mi	2	25:35 6:03/mi	77.58			25:35 77.03		25:49 77.58
4.3mi	1	27:35 6:29/mi	72.96					27:35 72.96
5mi	23	30:43 6:09/mi	81.37			31:12 75.01	31:50 74.12	32:41 72.79	31:35 75.95	31:28 76.87	31:04 78.53	30:43 80.10	30:48 80.58	30:46 81.37
8.2km	1	38:40 7:35/mi	61.68		38:40 61.68
8.8km	1	40:30 7:24/mi	62.68		40:30 62.68
5.5mi	1	39:16 7:08/mi	66.65					39:16 66.65
6mi	12	38:50 6:28/mi	73.87			39:01 72.31	41:07 69.19	38:50 73.87
10km	33	38:12 6:09/mi	81.92	48:30 58.78	41:05 70.53	38:23 76.12	39:52 73.90	39:41 74.87		40:02 75.49	38:54 78.36	38:36 79.66	38:24 80.78	38:12 81.92	40:44 77.52	41:01 77.68	49:12 65.35
6.7mi	1	47:24 7:04/mi	70.56										47:24 70.56
7mi	10	45:38 6:31/mi	76.74							49:25 69.64	46:16 75.03	45:38 76.74	46:54 75.33	47:20 75.32	48:44 73.81
7.2mi	2	1:02:51 8:42/mi	57.04						1:04:55 54.28		1:02:51 57.04
15km	1	1:14:29 7:59/mi	61.21					1:14:29 61.21
10mi	24	1:04:03 6:24/mi	80.81		1:15:29 63.42	1:04:03 75.38	1:07:45 71.87	1:11:53 68.32		1:05:54 75.83	1:10:08 71.88	1:05:40 77.45	1:05:07 78.81	1:04:05 80.81	1:07:00 78.01	1:10:26 74.89	1:14:04 71.88	1:11:55 74.73
12.1mi	2	1:23:53 6:56/mi	70.36	1:40:30 57.26		1:23:53 70.36
13.1mi	20	1:24:51 6:29/mi	80.80				1:30:19 71.32	1:30:50 71.54			1:29:39 74.43	1:27:11 77.22	1:28:29 76.79	1:24:51 80.80	1:30:58 76.07	1:34:19 74.06
15mi	3	1:44:32 6:58/mi	71.96			1:45:05 70.35	1:46:24 70.08	1:44:32 71.96
26.2mi	8	3:03:12 7:00/mi	77.06			3:11:36 69.89	3:30:51 64.06	3:35:33 63.21			3:25:37 68.04	3:03:12 77.06		3:21:33 71.33	3:12:19 75.45	3:20:19 73.11

2019		Result	WAVA	Distance
9 Nov	Elan Valley 10 SB	1:11:55	74.73	10mi
2018		Result	WAVA	Distance
17 Nov	Elan Valley 10 SB	1:14:04	71.88	10mi
1 Sep	Bucknell Trail Run SB	49:12	65.35	10km
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:20:19	73.11	26.2mi
26 Mar	An Res Hellys SB	1:10:26	74.89	10mi
12 Mar	Run Falmouth Half Marathon SB	1:34:19	74.06	13.1mi
26 Feb	Looe 10	1:16:02	69.38	10mi
5 Feb	Newquay 10K SB	41:01	77.68	10km
2016		Result	WAVA	Distance
23 Oct	Abingdon Marathon SB	3:12:19	75.45	26.2mi
18 Sep	TRURO HALF MARATHON	1:37:35	70.91	13.1mi
4 Sep	Treggy 7 SB	48:44	73.81	7mi
12 Aug	St Levan 10k SB	40:44	77.52	10km
7 Aug	Indian Queens Half Marathon	1:33:03	74.37	13.1mi
17 Jul	Magnificent 7	50:30	71.23	7mi
6 Jul	Midsummer Turkey Trot SB	25:27	78.92	4mi
8 May	Trevornick Trot	1:15:33	69.18	10mi
3 Apr	An Res Hellys SB	1:07:00	78.01	10mi
15 Mar	Bannnister Time Trial 1 Mile - Par Track SB	5:27	83.34	1mi
13 Mar	Run Falmouth Half Marathon SB	1:30:58	76.07	13.1mi
2015		Result	WAVA	Distance
15 Dec	Bannnister Time Trial 1 Mile - Par Track PB	5:24	84.11	1mi
22 Nov	Falmouth mob match	32:06	77.99	5mi
4 Oct	Newquay 10K	40:40	76.95	10km
20 Sep	TRURO HALF MARATHON	1:34:06	72.86	13.1mi
6 Sep	treggy 7 SB	47:20	75.32	7mi
19 Jul	Magnificent 7	48:03	74.19	7mi
8 Jul	Midsummer Turkey Trot SB	25:16	78.81	4mi
13 Jun	sticker 5	32:03	78.11	5mi
2 Jun	Cubert 5 SB	30:46	81.37	5mi
26 Apr	Shakespeare Marathon SB	3:21:33	71.33	26.2mi
29 Mar	An Res Hellys	1:06:21	78.05	10mi
15 Mar	Run Falmouth Half Marathon	1:28:25	77.54	13.1mi
8 Mar	Bideford Half Marathon PB	1:24:51	80.80	13.1mi
1 Feb	Marazion 10K PB	38:12	81.92	10km
18 Jan	Storm Force 10 SB	1:04:05	80.81	10mi
2014		Result	WAVA	Distance
23 Nov	Falmouth mob match	31:33	78.67	5mi
5 Oct	Newquay 10K	39:36	78.33	10km
30 Sep	Bannnister Time Trial 1 Mile - Par Track	5:32	80.74	1mi
14 Sep	Truro Half Marathon	1:34:46	71.69	13.1mi
7 Sep	Treggy 7 SB	46:54	75.33	7mi
26 Aug	DAN 5K Series PB	18:10	83.75	5km
15 Aug	St Levan 10k SB	38:24	80.78	10km
26 Jul	Tywardreath Trotter PB	47:24	70.56	6.7mi
9 Jul	Summer Turkey Trot SB	24:29	80.64	4mi
3 Jul	The Boconnoc Race	33:39	73.76	5mi
1 Jul	Bannnister Time Trial 1 Mile - Par Track SB	5:30	81.23	1mi
24 Jun	Cornwall 10000m Championships	39:23	78.76	10km
14 Jun	sticker 5	32:23	76.64	5mi
3 Jun	Cubert 5 SB	30:48	80.58	5mi
11 May	Trevornick Trot	1:13:27	69.87	10mi
30 Mar	An Res Hellys	1:07:40	75.84	10mi
16 Mar	Run Falmouth SB	1:28:29	76.79	13.1mi
23 Feb	Cornwall Fire & Rescue Half Marathon	1:35:22	71.24	13.1mi
19 Jan	Storm Force 10 SB	1:05:07	78.81	10mi
2013		Result	WAVA	Distance
24 Nov	Falmouth mob match	31:50	77.29	5mi
20 Oct	Abingdon Marathon PB	3:03:12	77.06	26.2mi
6 Oct	Newquay 10K SB	38:36	79.66	10km
15 Sep	Truro Half Marathon	1:30:24	74.48	13.1mi
1 Sep	Treggy 7 PB	45:38	76.74	7mi
4 Aug	Indian Queens Half Marathon SB	1:27:11	77.22	13.1mi
21 Jul	Magnificent 7	47:38	73.52	7mi
15 Jun	sticker 5	31:27	78.23	5mi
4 Jun	Cubert 5 PB	30:43	80.10	5mi
12 May	Trevornick Trot	1:10:17	72.36	10mi
24 Mar	An Res Hellys	1:05:52	77.22	10mi
17 Mar	Run Falmouth	1:28:20	76.22	13.1mi
24 Feb	Cornwall Fire & Rescue Half Marathon	1:29:56	74.86	13.1mi
3 Feb	Marazion 10K	39:46	77.32	10km
20 Jan	Storm Force 10 SB	1:05:40	77.45	10mi
2012		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:25:37	68.04	26.2mi
7 Oct	Newquay 10K SB	38:54	78.36	10km
16 Sep	Truro Half Marathon	1:30:07	74.04	13.1mi
9 Sep	Probus 10K	40:29	75.29	10km
2 Sep	Treggy 7 SB	46:16	75.03	7mi
5 Aug	Indian Queens Half Marathon SB	1:29:39	74.43	13.1mi
15 Jul	Magnificent 7	48:29	71.59	7mi
24 Jun	The Great Lanhydrock Run	1:15:14	67.01	10mi
16 Jun	sticker 5	32:13	75.73	5mi
29 May	Cubert 5 SB	31:04	78.53	5mi
25 Mar	An Res Hellys SB	1:10:08	71.88	10mi
26 Feb	Cornwall Fire & Rescue Half Marathon	1:32:26	72.18	13.1mi
5 Feb	Marazion 10K	42:44	71.33	10km
1 Jan	Brown Willy Run 7 PB	1:02:51	57.04	7.23mi
2011		Result	WAVA	Distance
27 Nov	Falmouth mob match	32:32	74.35	5mi
2 Oct	Newquay 10k	41:18	73.17	10km
11 Sep	Probus 10K	41:59	71.98	10km
4 Sep	treggy 7 SB	49:25	69.64	7mi
7 Aug	Indian Queens Half Marathon		0.00	13.1mi
3 Jul	launceston 10	1:16:03	65.71	10mi
18 Jun	sticker 5	32:24	74.66	5mi
7 Jun	Cubert 5 SB	31:28	76.87	5mi
8 May	Trevornick Trot	1:14:09	67.39	10mi
27 Mar	An Resek Hellys	1:06:10	75.52	10mi
6 Feb	Marazion 10k SB	40:02	75.49	10km
23 Jan	Storm Force 10 SB	1:05:54	75.83	10mi
1 Jan	Brown Willy Run 7	58:10	61.28	7.25mi
2010		Result	WAVA	Distance
8 Jun	Cubert 5 SB	31:35	75.95	5mi
1 Jan	Brown Willy Run 7 SB	1:04:55	54.28	7.23mi
2009		Result	WAVA	Distance
29 Nov	Maylarch Eynsham 10K	41:22	71.82	10km
11 Oct	Hanney 5	33:14	71.59	5mi
3 Oct	Coniston Trail Race PB	1:14:29	61.21	15km
19 Sep	Woodstock 12		0.00	12.11mi
13 Sep	Witney Cotswold Classic 10 SB	1:11:53	68.32	10mi
6 Sep	Headington 10k SB	39:41	74.87	10km
3 Sep	Oxford (Mota-Vation Series Race 5) SB	24:44	76.58	4mi
6 Aug	Chipping Norton (Mota-Vation Series Race 4) SB	25:49	77.58	4.23mi
2 Aug	Hooky 6	38:56	73.68	6mi
18 Jul	Hornton Classic 6 PB	38:50	73.87	6mi
2 Jul	Combe (Mota-vation Series Race 3) SB	25:18	72.99	3.9mi
28 Jun	Thame CPM 10K	44:45	66.39	10km
6 Jun	Otmoor Challenge	1:39:27	65.34	13.1mi
4 Jun	Bletchingdon (Mota-Vation Series Race 2) PB	27:35	72.96	4.25mi
19 May	Charndon 5k SB	18:56	77.16	5km
7 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	25:26	76.33	4.1mi
4 May	Great Weston 5 SB	32:41	72.79	5mi
26 Apr	London Marathon SB	3:35:33	63.21	26.2mi
19 Apr	Oxfordshire Road Relays PB	20:03	76.22	3.25mi
5 Apr	White Horse Half Marathon SB	1:30:50	71.54	13.1mi
8 Mar	Banbury 15 PB	1:44:32	71.96	15mi
15 Feb	Hardwick X-Stream	40:37	70.63	6mi
1 Feb	Oxford Mail XC League Race 4 (Mens) Cirencester PB	39:16	66.65	5.5mi
4 Jan	Oxford Mail League Round 3 - Drayton (Men)	33:09	76.07	5.3mi
2008		Result	WAVA	Distance
21 Dec	Hooky Christmas Canter 6ish	50:26	56.88	6mi
30 Nov	Maylarch Eynsham 10k	40:04	73.53	10km
2 Nov	Oxford Mail XC League - Race 1 (Men); Ascott-under-Wychwood	39:33	65.02	5.45mi
19 Oct	Abingdon Marathon SB	3:30:51	64.06	26.2mi
12 Oct	Hanney 5 SB	31:50	74.12	5mi
14 Sep	Fit2run Cotswold Classic 10 SB	1:07:45	71.87	10mi
31 Aug	Headington 10K SB	39:52	73.90	10km
3 Aug	Hook Norton 6 SB	41:07	69.19	6mi
26 Jul	Hornton Classic 6	42:35	66.80	6mi
29 Jun	Thame 10K	42:45	68.91	10km
20 May	Charndon 5k SB	18:17	79.27	5km
5 May	Great Weston 5	32:30	72.60	5mi
1 May	Charlton-on-Otmoor (Mota-Vation Series Race 1)	24:50	77.54	4.1mi
20 Apr	Oxfordshire Road Relays	20:05	69.69	3mi
6 Apr	White Horse Half Marathon SB	1:30:19	71.32	13.1mi
9 Mar	Banbury 15 SB	1:46:24	70.08	15mi
2 Mar	Oxford Mail XC League Race 5 (Men)	42:26	69.43	10km
17 Feb	Hardwick X-Stream Cross Country	40:25	70.39	6mi
3 Feb	Oxford Mail XC League Race 4 (Men) Cirencester	39:39	74.30	10km
20 Jan	Wendover Multi-Terrain 5	35:27	66.55	5mi
2007		Result	WAVA	Distance
30 Dec	Oxford Mail XC League Race 3 (Men) Drayton	41:21	66.39	5.79mi
16 Dec	Hooky Christmas Canter	48:17	58.92	6mi
2 Dec	Oxford Mail XC League Race 2 (Men) Culham	40:15	60.58	5.21mi
25 Nov	Maylarch Eynsham 10k	40:51	71.52	10km
14 Oct	Leicester Marathon SB	3:11:36	69.89	26.2mi
15 Sep	Woodstock 12 PB	1:23:53	70.36	12.11mi
9 Sep	Cotswold Classic 10 Mile Road Race PB	1:04:03	75.38	10mi
2 Sep	Lidl Headington 10K SB	38:23	76.12	10km
30 Aug	Oxford Mota Vation Series Race 5 PB	23:46	78.41	4mi
5 Aug	Hooky 6 SB	39:01	72.31	6mi
2 Aug	Chipping Norton (Mota-Vation Series Race 4) PB	25:35	77.03	4.23mi
26 Jul	Combe Motavation Race PB	24:16	74.88	3.9mi
21 Jul	Hornton Classic 6	39:07	72.12	6mi
24 Jun	Thame 10k	42:31	68.72	10km
22 May	Charndon 5K SB	18:34	77.45	5km
20 May	Oxford Town & Gown 10K	40:54	71.43	10km
7 May	Great Weston 5 Mile Race SB	31:12	75.01	5mi
3 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	24:08	79.15	4.1mi
15 Apr	Oxfordshire Road Relays	20:13	74.41	3.25mi
25 Mar	Carterton 10k	39:13	74.50	10km
11 Mar	Banbury 15 SB	1:45:05	70.35	15mi
4 Mar	Oxford Mail XC League Race 5(Men) Drayton	41:36	65.44	5.79mi
11 Feb	Wellingborough Multi-Terrain Series (Round 2)	41:11	70.94	10km
4 Feb	Oxford Mail XC League- Race 4 (Men): Cirencester	38:45	72.80	6mi
14 Jan	Wendover Multi-Terrain 5	35:45	65.46	5mi
2006		Result	WAVA	Distance
31 Dec	Oxford Mail XC League - Race 3 (Men); Radley PB	38:40	61.68	8.2km
3 Dec	Oxford Mail XC Lge- Race 4 (Men) Culham PK PB	40:30	62.68	8.8km
26 Nov	Maylarch Eynsham 10K SB	41:05	70.53	10km
5 Nov	Oxford Mail XC League - Race 1 (Men) Ascott-under-Wychwood	38:07	73.40	6mi
10 Sep	The Cotswold Classic 10 Mile Road Race SB	1:15:29	63.42	10mi
3 Sep	Headington 10k	44:15	65.48	10km
2004		Result	WAVA	Distance
11 Sep	Woodstock 12 SB	1:40:30	57.26	12.11mi
16 May	Oxford Town & Gown 10K SB	48:30	58.78	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	9	0	0	0	0	0	0	0	0	0	0	0	9
2023	1.9	1.5	1	0	0	0	0	0	0	0	0	0	4.4
2023	87	95	70	26	116	45	0	0	0	0	0	0	438
2023	42	28	0	0	0	0	0	0	0	0	0	0	69
2022	101	101	117	119	22	80	44	14	35	40	43	73	789
2021	73	6	52	36	16	21	61	73	58	42	76	44	560
2020	114	10	34	100	85	7	4	10	24	54	68	15	525
2020	0	0	1	0	0	0	0	0	0	0	0	0	1
2019	27	0	0	0	0	0	0	0	0	0	0	0	27
2019	5.9	0	1	0	0	0	0	0	0	0	0	0	6.9
2019	67	1	0	79	87	81	57	29	73	97	66	100	738
2019	0	0	15	0	0	0	0	0	0	0	1	1	17
2018	5	24	23	2	60	151	46	80	29	10	72	25	527
2018	2.1	0.8	0.3	0	0	0	0.3	2.2	2.3	1.1	3	3.2	15.1
2018	49	60	90	82	82	58	87	41	39	66	77	85	814
2018	83	47	65	83	17	0	0	16	0	6	0	0	317
2017	11	9	10	8	161	115	119	25	30	5	90	7	590
2017	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2017	108	102	60	19	20	91	96	192	155	76	86	20	1026
2017	0	0	0	11	0	0	0	0	0	0	0	0	11
2016	59	52	37	9	8	100	4	0	110	19	36	67	501
2016	0	0	0	0	0	0	0	0	0	0	1	0	1
2016	59	92	109	108	127	70	137	118	81	112	98	140	1251
2016	47	84	25	17	13	0	71	22	17	32	68	0	397
2015	118	78	77	84	97	54	63	49	61	84	78	102	946
2015	0	0	0	0	0	0	0	2	0.6	0	0	0	2.6
2015	88	73	76	50	37	38	60	38	43	85	73	23	686
2015	0	66	0	0	35	0	15	85	0	11	0	0	213
2014	21	0	15	25	0	113	38	28	45	0	96	119	500
2014	1.2	2.6	0	0	0	0	0	0	0	0	0.5	0.8	5.1
2014	110	100	103	100	68	86	106	104	42	82	62	77	1040
2014	0	0	0	0	0	0	42	0	20	82	0	0	144
2013	30	0	0	17	0	0	18	6	0	0	0	70	141
2013	2.2	2.3	3	0.6	0	0	0	0	0	0	0	0	8.2
2013	107	76	103	116	24	123	133	126	131	89	73	74	1176
2013	24	0	0	0	0	79	63	90	25	20	47	0	349
2012	0	0	0	0	0	0	0	0	0	0	1.4	1	2.4
2012	25	124	125	74	128	101	134	131	115	78	4	61	1100
2012	0	0	0	0	0	26	82	29	55	9	9	0	210
2011	0	0	0	0	0	0	0	0	0	9	0	0	9
2011	85	87	105	67	64	42	86	49	102	108	102	89	986
2011	0	8	0	0	0	0	35	5	0	36	0	0	84
2010	0	0	14	84	5	0	0	0	0	0	0	0	103
2010	42	112	106	86	59	53	67	61	60	77	97	69	888
2010	14	12	27	34	0	0	0	0	0	0	0	0	88
2009	152	103	170	104	55	104	135	86	69	30	61	7	1076
2009	0	0	0	0	0	0	0	13	71	50	49	0	182
2008	137	55	85	112	139	68	77	205	140	112	121	78	1332
2007	103	99	107	144	42	76	150	151	160	83	68	18	1200
2006	0	0	0	0	16	95	78	64	67	86	69	76	552

Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19
5.2mi, 42:37 Run - General Split Summary === 1) 1mi - 8:53(8:53/mi) 134/149bpm [1191b/mi] 100cal 6.75/7.28mph 2) 1mi - 8:01(8:01/mi) 139/146bpm [1115b/mi] 94cal 7.48/7.85mph 3) 1mi - 8:29(8:29/mi) 149/169bpm [1264b/mi] 108cal 7.07/8.06mph 4) 1mi - 7:44(7:44/mi) 151/157bpm [1166b/mi] 99cal 7.77/8.41mph 5) 1mi - 8:09(8:09/mi) 152/171bpm [1238b/mi] 105cal 7.37/8.75mph 6) 0.15mi - 1:21(8:41/mi) 148/154bpm [1286b/mi] 16cal 6.9/7.49mph Add a comment	6.3mi, 53:14 Run - General Split Summary === 1) 1mi - 9:31(9:31/mi) 98/120bpm [932b/mi] 55cal 6.31/6.93mph 2) 1mi - 8:49(8:49/mi) 106/112bpm [935b/mi] 55cal 6.8/7.72mph 3) 1mi - 7:59(7:59/mi) 113/119bpm [901b/mi] 57cal 7.52/8.35mph 4) 1mi - 8:05(8:05/mi) 122/151bpm [987b/mi] 69cal 7.42/8.2mph 5) 1mi - 8:17(8:17/mi) 125/130bpm [1034b/mi] 71cal 7.25/8.18mph 6) 1mi - 8:31(8:31/mi) 127/144bpm [1081b/mi] 73cal 7.05/8.29mph 7) 0.26mi - 2:03(7:49/mi) 133/137bpm [1040b/mi] 20cal 7.67/7.85mph Add a comment	6.3mi, 51:00 Run - General Split Summary === 1) 1mi - 8:25(8:25/mi) 116/124bpm [975b/mi] 73cal 7.14/7.78mph 2) 1mi - 8:38(8:38/mi) 125/134bpm [1080b/mi] 82cal 6.95/8.1mph 3) 1mi - 7:51(7:51/mi) 130/135bpm [1021b/mi] 79cal 7.64/8.22mph 4) 1mi - 7:46(7:46/mi) 135/139bpm [1048b/mi] 83cal 7.73/8.83mph 5) 1mi - 8:05(8:05/mi) 139/145bpm [1124b/mi] 90cal 7.42/8.12mph 6) 1mi - 8:02(8:02/mi) 143/152bpm [1149b/mi] 94cal 7.47/8.35mph 7) 0.26mi - 2:13(8:27/mi) 145/151bpm [1224b/mi] 26cal 7.11/8.58mph Add a comment	-	-	10mi, 1:23:27 Run - General Split Summary === 1) 1mi - 9:11(9:11/mi) 109/126bpm [1001b/mi] 68cal 6.53/7.6mph 2) 1mi - 8:14(8:14/mi) 118/127bpm [971b/mi] 70cal 7.29/7.85mph 3) 1mi - 7:59(7:59/mi) 123/132bpm [981b/mi] 70cal 7.52/7.91mph 4) 1mi - 8:25(8:25/mi) 131/141bpm [1103b/mi] 85cal 7.13/8.04mph 5) 1mi - 7:56(7:56/mi) 139/145bpm [1103b/mi] 90cal 7.56/8.06mph 6) 1mi - 8:25(8:25/mi) 131/142bpm [1103b/mi] 76cal 7.13/7.97mph 7) 1mi - 8:23(8:23/mi) 130/139bpm [1091b/mi] 68cal 7.15/8.04mph 8) 1mi - 8:18(8:18/mi) 138/144bpm [1145b/mi] 85cal 7.23/8.18mph 9) 1mi - 8:02(8:02/mi) 138/149bpm [1108b/mi] 76cal 7.47/8.14mph 10) 1mi - 8:30(8:30/mi) 132/144bpm [1122b/mi] 62cal 7.06/8.18mph 11) 0.01mi - 4(7:42/mi) 137/137bpm [1056b/mi] 7.78/7.31mph Add a comment	-
Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26
5.5mi, 2:17:54 Cross - General Split Summary === 1) 1mi - 27:40(27:40/mi) 96/157bpm [2656b/mi] 157cal 52/83rpm 2.17/5.76mph 2) 1mi - 22:45(22:45/mi) 110/125bpm [2503b/mi] 134cal 50/60rpm 2.64/4.34mph 3) 1mi - 21:03(21:03/mi) 115/156bpm [2421b/mi] 135cal 51/60rpm 2.85/3.95mph 4) 1mi - 24:46(24:46/mi) 122/169bpm [3021b/mi] 172cal 51/63rpm 2.42/3.38mph 5) 1mi - 30:17(30:17/mi) 103/145bpm [3119b/mi] 120cal 52/80rpm 1.98/8.77mph 6) 0.5mi - 11:23(22:50/mi) 106/144bpm [2421b/mi] 65cal 49/80rpm 2.63/9.29mph Add a comment 7mi, 59:54 Run - General Split Summary === 1) 1mi - 8:40(8:40/mi) 122/175bpm [1057b/mi] 82cal 6.92/7.62mph 2) 1mi - 10:01(10:01/mi) 142/173bpm [1423b/mi] 119cal 5.99/7.72mph 3) 1mi - 8:00(8:00/mi) 123/144bpm [983b/mi] 59cal 7.51/8.16mph 4) 1mi - 9:08(9:08/mi) 121/140bpm [1106b/mi] 63cal 6.57/7.97mph 5) 1mi - 8:21(8:21/mi) 126/156bpm [1051b/mi] 68cal 7.19/8.33mph 6) 1mi - 8:03(8:03/mi) 134/150bpm [1078b/mi] 79cal 7.46/8.54mph 7) 1mi - 7:34(7:34/mi) 134/138bpm [1015b/mi] 71cal 7.92/8.54mph 8) 0.01mi - 7(8:27/mi) 137/139bpm [1158b/mi] 1cal 7.1/7.76mph Add a comment	6.3mi, 49:15 Run - General Split Summary === 1) 1mi - 8:32(8:32/mi) 105/125bpm [897b/mi] 57cal 7.03/7.89mph 2) 1mi - 8:55(8:55/mi) 111/122bpm [990b/mi] 66cal 6.73/7.78mph 3) 1mi - 7:07(7:07/mi) 114/119bpm [811b/mi] 52cal 8.44/9mph 4) 1mi - 8:39(8:39/mi) 113/125bpm [977b/mi] 60cal 6.94/8.62mph 5) 1mi - 7:28(7:28/mi) 89/127bpm [665b/mi] 23cal 8.03/8.39mph 6) 1mi - 6:34(6:34/mi) 121/141bpm [795b/mi] 56cal 9.13/9.83mph 7) 0.27mi - 1:59(7:28/mi) 127/129bpm [949b/mi] 19cal 8.03/9.93mph Add a comment	7.6mi, 57:41 Run - General Split Summary === 1) 1mi - 8:06(8:06/mi) 128/137bpm [1037b/mi] 87cal 7.41/8.29mph 2) 1mi - 7:18(7:18/mi) 136/142bpm [993b/mi] 85cal 8.22/8.47mph 3) 1mi - 7:16(7:16/mi) 142/149bpm [1033b/mi] 89cal 8.25/8.97mph 4) 1mi - 7:28(7:28/mi) 148/156bpm [1106b/mi] 96cal 8.03/8.89mph 5) 1mi - 7:31(7:31/mi) 149/157bpm [1119b/mi] 95cal 7.99/8.35mph 6) 1mi - 7:10(7:10/mi) 151/159bpm [1082b/mi] 93cal 8.37/8.66mph 7) 1mi - 8:34(8:34/mi) 138/157bpm [1182b/mi] 82cal 7/8.68mph 8) 0.57mi - 4:17(7:30/mi) 142/149bpm [1065b/mi] 44cal 8/10.52mph Add a comment	5mi, 37:51 Run - General Split Summary === 1) 1mi - 8:18(8:18/mi) 122/133bpm [1012b/mi] 82cal 7.23/8.35mph 2) 1mi - 7:32(7:32/mi) 133/138bpm [1003b/mi] 85cal 7.96/8.58mph 3) 1mi - 7:39(7:39/mi) 130/153bpm [995b/mi] 77cal 7.84/8.64mph 4) 1mi - 7:10(7:10/mi) 159/178bpm [1139b/mi] 101cal 8.38/8.79mph 5) 1mi - 6:49(6:49/mi) 160/178bpm [1091b/mi] 95cal 8.8/10.77mph 6) 0.04mi - 22(10:10/mi) 163/164bpm [1657b/mi] 5cal 5.9/10.85mph Add a comment 3mi, 1:11:29 Cross - General Split Summary === 1) 1mi - 25:08(25:08/mi) 82/118bpm [2061b/mi] 92cal 52/62rpm 2.39/4.22mph 2) 1mi - 23:13(23:13/mi) 82/99bpm [1904b/mi] 79cal 53/80rpm 2.58/3.84mph 3) 0.97mi - 23:08(23:48/mi) 79/111bpm [1880b/mi] 69cal 54/109rpm 2.52/4.42mph Add a comment	3.1mi, 1:09:53 Cross - General Split Summary === 1) 1mi - 24:43(24:43/mi) 90/123bpm [2225b/mi] 112cal 53/111rpm 2.43/3.86mph 2) 1mi - 18:53(18:53/mi) 91/109bpm [1718b/mi] 81cal 53/60rpm 3.18/4.32mph 3) 1mi - 23:28(23:28/mi) 92/124bpm [2158b/mi] 101cal 52/74rpm 2.56/3.99mph 4) 0.13mi - 2:49(21:46/mi) 88/102bpm [1915b/mi] 10cal 52/60rpm 2.76/4.55mph Add a comment	11mi, 1:25:40 Run - General Split Summary === 1) 1mi - 8:34(8:34/mi) 114/137bpm [976b/mi] 74cal 7.01/7.7mph 2) 1mi - 8:18(8:18/mi) 122/129bpm [1013b/mi] 78cal 7.23/8.1mph 3) 1mi - 7:31(7:31/mi) 131/138bpm [984b/mi] 80cal 7.98/8.77mph 4) 1mi - 7:35(7:35/mi) 132/139bpm [1001b/mi] 80cal 7.91/9.23mph 5) 1mi - 7:33(7:33/mi) 135/148bpm [1020b/mi] 81cal 7.94/8.54mph 6) 1mi - 7:22(7:22/mi) 139/155bpm [1023b/mi] 83cal 8.15/8.89mph 7) 1mi - 7:52(7:52/mi) 143/172bpm [1126b/mi] 92cal 7.62/8.14mph 8) 1mi - 7:33(7:33/mi) 144/155bpm [1088b/mi] 89cal 7.94/9.06mph 9) 1mi - 8:06(8:06/mi) 142/151bpm [1151b/mi] 88cal 7.4/8.22mph 10) 1mi - 7:28(7:28/mi) 140/148bpm [1044b/mi] 75cal 8.04/8.6mph 11) 1mi - 7:44(7:44/mi) 141/156bpm [1090b/mi] 77cal 7.76/8.39mph 12) 0.01mi - 4(7:23/mi) 138/139bpm [1018b/mi] 8.13/8.31mph Add a comment 3.1mi, 1:03:23 Cross - General Split Summary === 1) 1mi - 23:11(23:11/mi) 79/116bpm [1832b/mi] 77cal 54/62rpm 2.59/4.22mph 2) 1mi - 18:14(18:14/mi) 75/88bpm [1367b/mi] 48cal 55/112rpm 3.29/4.7mph 3) 1mi - 19:46(19:46/mi) 72/81bpm [1423b/mi] 45cal 54/60rpm 3.04/4.47mph 4) 0.11mi - 2:12(19:11/mi) 73/75bpm [1400b/mi] 5cal 55/57rpm 3.13/4.53mph Add a comment	1.4mi, 10:20 Run - General Split Summary === 1) 1mi - 7:08(7:08/mi) 147/163bpm [1048b/mi] 97cal 8.42/8.91mph 2) 0.43mi - 3:12(7:29/mi) 153/162bpm [1145b/mi] 45cal 8.02/8.35mph Add a comment 2mi, 13:50 Run - General Split Summary === 1) 1mi - 7:08(7:08/mi) 142/153bpm [1013b/mi] 94cal 8.41/9.1mph 2) 1mi - 6:39(6:39/mi) 147/161bpm [978b/mi] 90cal 9.02/9.91mph 3) 0.01mi - 3(6:13/mi) 139/139bpm [865b/mi] 9.65/9.35mph Add a comment 3.2mi, 23:08 Run - General Split Summary === 1) 1mi - 7:55(7:55/mi) 131/139bpm [1037b/mi] 90cal 7.58/8.08mph 2) 1mi - 7:11(7:11/mi) 137/143bpm [983b/mi] 87cal 8.36/8.68mph 3) 1mi - 6:53(6:53/mi) 142/147bpm [978b/mi] 87cal 8.72/8.95mph 4) 0.17mi - 1:09(6:41/mi) 145/147bpm [968b/mi] 14cal 8.99/9.31mph Add a comment 3.2mi, 1:11:55 Cross - General Split Summary === 1) 1mi - 21:46(21:46/mi) 83/119bpm [1806b/mi] 83cal 53/80rpm 2.76/3.9mph 2) 1mi - 19:37(19:37/mi) 64/101bpm [1255b/mi] 28cal 54/62rpm 3.06/4.22mph 3) 1mi - 22:13(22:13/mi) 67/107bpm [1489b/mi] 40cal 52/60rpm 2.7/4.88mph 4) 0.17mi - 8:20(48:36/mi) 74/99bpm [3597b/mi] 21cal 53/61rpm 1.23/3.51mph Add a comment
Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2
3.2mi, 1:14:10 Cross - General Split Summary === 1) 1mi - 23:53(23:53/mi) 77/96bpm [1839b/mi] 76cal 53/62rpm 2.51/4.11mph 2) 1mi - 19:04(19:04/mi) 78/83bpm [1487b/mi] 58cal 54/60rpm 3.15/4.11mph 3) 1mi - 22:11(22:11/mi) 81/110bpm [1797b/mi] 75cal 52/80rpm 2.7/4.24mph 4) 0.15mi - 9:02(58:31/mi) 89/119bpm [5208b/mi] 40cal 55/63rpm 1.02/3.09mph Add a comment	-	6.4mi, 51:35 Run - General Split Summary === 1) 1mi - 8:50(8:50/mi) 130/166bpm [1148b/mi] 100cal 6.8/7.35mph 2) 1mi - 8:13(8:13/mi) 143/149bpm [1176b/mi] 108cal 7.3/7.72mph 3) 1mi - 8:08(8:08/mi) 145/151bpm [1180b/mi] 107cal 7.38/7.93mph 4) 1mi - 7:50(7:50/mi) 150/168bpm [1175b/mi] 106cal 7.66/8.08mph 5) 1mi - 7:31(7:31/mi) 143/166bpm [1075b/mi] 90cal 7.98/8.41mph 6) 1mi - 7:46(7:46/mi) 139/146bpm [1080b/mi] 82cal 7.72/8.27mph 7) 0.39mi - 3:16(8:21/mi) 135/141bpm [1128b/mi] 27cal 7.18/7.28mph Add a comment	9mi, 1:16:11 Run - General Split Summary === 1) 1mi - 9:19(9:19/mi) 128/136bpm [1193b/mi] 103cal 6.44/6.99mph 2) 1mi - 8:44(8:44/mi) 136/143bpm [1187b/mi] 104cal 6.87/7.47mph 3) 1mi - 8:11(8:11/mi) 148/184bpm [1211b/mi] 108cal 7.33/7.85mph 4) 1mi - 8:16(8:16/mi) 154/170bpm [1273b/mi] 114cal 7.26/7.85mph 5) 1mi - 8:29(8:29/mi) 147/158bpm [1246b/mi] 105cal 7.08/7.45mph 6) 1mi - 8:07(8:07/mi) 148/152bpm [1200b/mi] 102cal 7.4/7.83mph 7) 1mi - 8:02(8:02/mi) 154/161bpm [1236b/mi] 109cal 7.47/7.99mph 8) 1mi - 8:22(8:22/mi) 144/154bpm [1205b/mi] 92cal 7.17/7.58mph 9) 1mi - 8:38(8:38/mi) 148/154bpm [1278b/mi] 104cal 6.95/7.68mph 10) 0.01mi - 4(7:57/mi) 150/150bpm [1191b/mi] 7.55/7.14mph Add a comment	-	7.6mi, 1:01:31 Run - General Split Summary === 1) 1mi - 8:41(8:41/mi) 119/128bpm [1033b/mi] 80cal 6.91/7.43mph 2) 1mi - 8:29(8:29/mi) 132/141bpm [1121b/mi] 92cal 7.07/7.62mph 3) 1mi - 7:59(7:59/mi) 139/149bpm [1110b/mi] 94cal 7.51/7.95mph 4) 1mi - 8:07(8:07/mi) 140/153bpm [1135b/mi] 94cal 7.4/8.12mph 5) 1mi - 7:59(7:59/mi) 140/149bpm [1118b/mi] 89cal 7.51/7.87mph 6) 1mi - 7:49(7:49/mi) 143/170bpm [1118b/mi] 87cal 7.68/8.31mph 7) 1mi - 7:37(7:37/mi) 149/163bpm [1134b/mi] 95cal 7.88/8.37mph 8) 0.6mi - 4:51(8:08/mi) 145/153bpm [1180b/mi] 55cal 7.37/7.91mph Add a comment	7mi, 58:01 Run - General Split Summary === 1) 1mi - 8:54(8:54/mi) 139/174bpm [1237b/mi] 101cal 6.74/7.18mph 2) 1mi - 8:34(8:34/mi) 166/181bpm [1421b/mi] 125cal 7.01/7.2mph 3) 1mi - 8:05(8:05/mi) 172/180bpm [1390b/mi] 122cal 7.42/8.08mph 4) 1mi - 7:39(7:39/mi) 175/180bpm [1340b/mi] 120cal 7.84/8.22mph 5) 1mi - 8:22(8:22/mi) 175/189bpm [1465b/mi] 128cal 7.16/7.99mph 6) 1mi - 8:04(8:04/mi) 177/181bpm [1428b/mi] 129cal 7.44/7.97mph 7) 1mi - 8:19(8:19/mi) 176/182bpm [1463b/mi] 131cal 7.22/7.91mph 8) 0.01mi - 4(7:38/mi) 178/178bpm [1360b/mi] 1cal 7.86/7.51mph Add a comment
Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4	Mon 5th Jun Jun 5	Tue 6th Jun Jun 6	Wed 7th Jun Jun 7	Thu 8th Jun Jun 8	Fri 9th Jun Jun 9
-	2mi, 54:12 Cross - General Split Summary === 1) 1mi - 30:04(30:04/mi) 78/114bpm [2345b/mi] 86cal 51/79rpm 2/3.7mph 2) 1mi - 24:05(24:05/mi) 78/118bpm [1878b/mi] 67cal 49/77rpm 2.49/16.2mph 3) 0.01mi - 3(4:18/mi) 50/51bpm [215b/mi] 60/60rpm 13.98/13.23mph Add a comment 3.4mi, 1:55:16 Cross - General Split Summary === 1) 1mi - 27:08(27:08/mi) 77/118bpm [2089b/mi] 76cal 52/79rpm 2.21/3.74mph 2) 1mi - 29:32(29:32/mi) 71/107bpm [2097b/mi] 60cal 52/62rpm 2.03/3.99mph 3) 0.21mi - 22:26(1:48:50/mi) 56/78bpm [6095b/mi] 23cal 60/76rpm 0.55/2.34mph 4) 0.61mi - 18:29(30:27/mi) 82/112bpm [2496b/mi] 60cal 53/80rpm 1.97/3.01mph 5) 0.59mi - 17:41(29:53/mi) 85/127bpm [2540b/mi] 60cal 47/89rpm 2.01/3.28mph Add a comment	5mi, 2:06:10 Cross - General Split Summary === 1) 1mi - 24:01(24:01/mi) 97/124bpm [2329b/mi] 119cal 51/92rpm 2.5/3.78mph 2) 1mi - 22:06(22:06/mi) 102/120bpm [2254b/mi] 106cal 51/75rpm 2.72/3.55mph 3) 1mi - 25:32(25:32/mi) 97/126bpm [2477b/mi] 103cal 51/60rpm 2.35/3.59mph 4) 1mi - 24:49(24:49/mi) 89/123bpm [2209b/mi] 87cal 51/62rpm 2.42/3.74mph 5) 1mi - 29:39(29:39/mi) 92/128bpm [2728b/mi] 112cal 52/79rpm 2.02/6.32mph 6) 0.01mi - 3(6:25/mi) 48/48bpm [308b/mi] 60/60rpm 9.35/8.62mph Add a comment 7.7mi, 1:04:37 Run - General Split Summary === 1) 1mi - 8:51(8:51/mi) 123/144bpm [1089b/mi] 81cal 6.78/8.47mph 2) 1mi - 7:27(7:27/mi) 128/131bpm [954b/mi] 70cal 8.05/8.41mph 3) 1mi - 7:13(7:13/mi) 135/151bpm [974b/mi] 74cal 8.31/8.6mph 4) 1mi - 7:14(7:14/mi) 145/151bpm [1049b/mi] 84cal 8.29/8.64mph 5) 1mi - 8:16(8:16/mi) 148/164bpm [1223b/mi] 94cal 7.26/7.97mph 6) 1mi - 9:24(9:24/mi) 151/158bpm [1420b/mi] 110cal 6.38/8.08mph 7) 1mi - 9:33(9:33/mi) 147/160bpm [1403b/mi] 102cal 6.29/8.27mph 8) 0.72mi - 6:39(9:12/mi) 142/153bpm [1305b/mi] 62cal 6.53/7.72mph Add a comment	2mi, 2:02:02 Cross - General Split Summary === 1) 1mi - 1:07:48(1:07:48/mi) 74/119bpm [5018b/mi] 166cal 55/80rpm 0.89/3.67mph 2) 1mi - 54:10(54:10/mi) 72/117bpm [3900b/mi] 117cal 56/104rpm 1.11/14.17mph 3) 0.01mi - 3(4:23/mi) 56/56bpm [245b/mi] 60/60rpm 13.7/13mph Add a comment	2mi, 1:21:19 Cross - General Split Summary === 1) 1mi - 57:31(57:31/mi) 76/126bpm [4371b/mi] 163cal 58/80rpm 1.04/2.88mph 2) 1mi - 23:46(23:46/mi) 84/129bpm [1996b/mi] 88cal 52/79rpm 2.53/18.7mph 3) 0.02mi - 2(2:06/mi) 51/51bpm [107b/mi] 60/60rpm 28.61/16.64mph Add a comment 7.6mi, 59:41 Run - General Split Summary === 1) 1mi - 8:49(8:49/mi) 126/134bpm [1110b/mi] 86cal 6.81/8.22mph 2) 1mi - 7:21(7:21/mi) 135/140bpm [992b/mi] 78cal 8.17/8.39mph 3) 1mi - 7:21(7:21/mi) 140/144bpm [1029b/mi] 82cal 8.16/8.54mph 4) 1mi - 7:14(7:14/mi) 156/172bpm [1129b/mi] 92cal 8.29/8.5mph 5) 1mi - 7:37(7:37/mi) 146/157bpm [1112b/mi] 86cal 7.88/8.29mph 6) 1mi - 7:37(7:37/mi) 156/178bpm [1188b/mi] 96cal 7.88/8.16mph 7) 1mi - 8:35(8:35/mi) 163/172bpm [1398b/mi] 111cal 6.99/7.7mph 8) 0.56mi - 5:08(9:12/mi) 159/167bpm [1462b/mi] 63cal 6.53/7.35mph Add a comment	3.3mi, 1:36:41 Cross - General Split Summary === 1) 1mi - 23:05(23:05/mi) 87/103bpm [2008b/mi] 95cal 52/62rpm 2.6/4.84mph 2) 1mi - 24:07(24:07/mi) 91/132bpm [2194b/mi] 104cal 49/62rpm 2.49/5.03mph 3) 1mi - 26:57(26:57/mi) 98/121bpm [2641b/mi] 128cal 49/80rpm 2.23/3.67mph 4) 0.29mi - 22:33(1:18:44/mi) 78/104bpm [6141b/mi] 57cal 60/62rpm 0.76/2.57mph Add a comment 7.6mi, 1:00:00 Run - General Split Summary === 1) 1mi - 8:32(8:32/mi) 122/134bpm [1040b/mi] 80cal 7.04/8.2mph 2) 1mi - 7:32(7:32/mi) 126/135bpm [950b/mi] 72cal 7.96/8.37mph 3) 1mi - 7:15(7:15/mi) 130/134bpm [943b/mi] 72cal 8.27/8.47mph 4) 1mi - 7:15(7:15/mi) 137/148bpm [992b/mi] 80cal 8.28/8.43mph 5) 1mi - 7:57(7:57/mi) 138/175bpm [1097b/mi] 84cal 7.55/8.31mph 6) 1mi - 7:53(7:53/mi) 144/150bpm [1135b/mi] 92cal 7.61/7.99mph 7) 1mi - 8:24(8:24/mi) 139/147bpm [1168b/mi] 86cal 7.14/7.6mph 8) 0.58mi - 5:12(8:55/mi) 135/148bpm [1205b/mi] 45cal 6.72/7.62mph Add a comment	7.2mi, 55:41 Run - General Split Summary === 1) 1mi - 8:17(8:17/mi) 131/147bpm [1086b/mi] 91cal 7.24/7.93mph 2) 1mi - 7:31(7:31/mi) 129/137bpm [970b/mi] 77cal 7.98/8.14mph 3) 1mi - 7:13(7:13/mi) 129/144bpm [930b/mi] 68cal 8.32/8.5mph 4) 1mi - 7:06(7:06/mi) 127/136bpm [902b/mi] 62cal 8.45/8.81mph 5) 1mi - 7:21(7:21/mi) 126/132bpm [927b/mi] 59cal 8.16/8.45mph 6) 1mi - 8:03(8:03/mi) 127/147bpm [1022b/mi] 65cal 7.46/8.12mph 7) 1mi - 8:22(8:22/mi) 123/134bpm [1029b/mi] 56cal 7.17/7.64mph 8) 0.21mi - 1:48(8:37/mi) 121/137bpm [1043b/mi] 10cal 6.96/7.33mph Add a comment

steeplechaser M60

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