ruskinmike

Last on at 4pm, 4th Dec 2024

M60 Greater London

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training

Dulwich Runners AC | LDWA

Races
50
Miles
18795
Miles
189
Miles
528
WAVA
67.31%
5k
22:14
10k
47:58
10M
1:18:41
Half
1:48:43
Mara
4:08:19

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Recent Training
4th Dec	General	4.1mi	1:42:00
3rd Dec	Tempo	4.3mi	45:45
1st Dec	General	3.3mi	36:25
30th Nov	Trail Run	12.2mi	2:27:52
27th Nov	General	0.6mi	12:58

12 Month Benchmarks	Run
Mile	7:33
5k	26:58
5mi	44:07
10k	55:48
10mi	1:33:58
Half	2:03:48

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2024 Targets	Set your targets
Run 1258

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019	2022	2023	2024	PB	WB
5km	9			23:43 60.16				22:27 65.60		22:14 67.31		24:19 63.09	25:08 61.55		27:33 58.11	27:18 59.16	22:14 7:09/mi	67.31
10km	9	49:35 57.49	51:53 55.39	49:33 58.48	50:24 57.97	47:58 61.42		49:22 60.69	48:09 62.76								47:58 7:43/mi	62.76
6.3mi	1					50:43 58.45											50:43 8:07/mi	58.45
10mi	15	1:27:41 53.69	1:23:59 56.53	1:25:50 55.77	1:19:26 60.78		1:19:02 62.14	1:19:08 62.60	1:20:16 62.26	1:18:41 64.07	1:24:28 60.21	1:34:21 54.89	1:24:34 61.80				1:18:41 7:52/mi	64.07
13.1mi	8	1:57:45 52.88		1:53:27 55.81		1:48:43 59.25	1:49:43 59.23			1:51:56 59.61		1:56:11 59.01		1:55:05 61.86			1:48:43 8:18/mi	61.86
21mi	1								4:09:07 43.99								4:09:07 11:52/mi	43.99
26.2mi	5			4:08:19 53.47		4:08:24 54.37							4:22:35 55.26			5:00:22 50.66	4:08:19 9:29/mi	55.26

2024		Result	WAVA	Distance
6 Oct	Isle of Wight Marathon SB	5:00:22	50.66	26.2mi
27 Jul	Harrow parkrun SB	27:18	59.16	5km
17 Feb	Gladstone parkrun	27:51	57.99	5km
2023		Result	WAVA	Distance
17 Jun	Burgess parkrun SB	27:33	58.11	5km
2022		Result	WAVA	Distance
12 Jun	St Albans Half Marathon SB	1:55:05	61.86	13.1mi
2019		Result	WAVA	Distance
28 Jun	John Clarke Memorial Fell Race	34:05	43.76	3mi
22 Jun	Barclay parkrun SB	25:08	61.55	5km
19 May	Telenor Copenhagen Marathon SB	4:22:35	55.26	26.2mi
14 Apr	Fuller's Thames Towpath Ten SB	1:24:34	61.80	10mi
30 Mar	Orion 15	2:34:49	51.63	15mi
6 Jan	Tadworth 10	1:31:37	57.05	10mi
2018		Result	WAVA	Distance
17 Nov	Dirt Half Challenge SB	1:56:11	59.01	13.1mi
7 Oct	Lewes Downland SB	1:34:21	54.89	10mi
18 Aug	13 The Hard Way	2:28:17	46.24	13.1mi
14 Jul	St Albans parkrun SB	24:19	63.09	5km
16 Jun	Finsbury parkrun	25:29	60.20	5km
2016		Result	WAVA	Distance
17 Apr	Thames Towpath 10 SB	1:24:28	60.21	10mi
2015		Result	WAVA	Distance
14 Nov	Dirt Half Challenge SB	1:51:56	59.61	13.1mi
8 Jun	Run and become 5k Battersea Park, London PB	22:14	67.31	5km
19 Apr	Thames Towpath 10	1:20:31	62.61	10mi
8 Mar	Sidcup 10 PB	1:18:41	64.07	10mi
2014		Result	WAVA	Distance
29 Jun	Mont Blanc Marathon	7:06:25	32.52	26.2mi
27 Apr	Thames Towpath 10 SB	1:20:16	62.26	10mi
8 Mar	Grindleford Gallop PB	4:09:07	43.99	21mi
2 Mar	Frank Harmer Memorial 10K Road Race SB	48:09	62.76	10km
2013		Result	WAVA	Distance
27 Oct	Emer Casey Memorial London 10K SB	49:22	60.69	10km
3 Jun	Self-Transcendence 5k SB	22:27	65.60	5km
14 Apr	Thames Towpath 10	1:22:44	59.87	10mi
10 Mar	Sidcup 10 SB	1:19:08	62.60	10mi
2012		Result	WAVA	Distance
17 Nov	Dirt Half Challenge SB	1:49:43	59.23	13.1mi
15 Apr	Thames Towpath 10 SB	1:19:02	62.14	10mi
2011		Result	WAVA	Distance
30 Oct	Emer Casey Memorial 10K	48:10	61.16	10km
28 May	Stockholm Marathon SB	4:08:24	54.37	26.2mi
3 Apr	Croydon Half Marathon PB	1:48:43	59.25	13.1mi
6 Mar	Frank Harmer Memorial 10K PB	47:58	61.42	10km
16 Jan	The Perch PB	50:43	58.45	6.25mi
2010		Result	WAVA	Distance
21 Nov	Beckenham Charity Trail 10K SB	50:24	57.97	10km
6 Mar	Self Transcendence 10 SB	1:19:26	60.78	10mi
2009		Result	WAVA	Distance
1 Nov	Regents Park Winter 10k Series SB	49:33	58.48	10km
20 Sep	Berlin Marathon PB	4:08:19	53.47	26.2mi
9 Aug	Newark Half Marathon SB	1:53:27	55.81	13.1mi
1 Jun	Self Transcendence 5k SB	23:43	60.16	5km
19 Apr	Thames Towpath 10 SB	1:25:50	55.77	10mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10	1:25:56	55.24	10mi
1 Jun	Beckenham 10K SB	51:53	55.39	10km
10 Feb	Sidcup 10 SB	1:23:59	56.53	10mi
2007		Result	WAVA	Distance
7 Oct	Dulwich Runners Charity 10K	49:48	57.24	10km
15 Apr	Thames Towpath 10 SB	1:27:41	53.69	10mi
4 Mar	Frank Harmer 10k SB	49:35	57.49	10km
4 Feb	Watford Half Marathon SB	1:57:45	52.88	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	29	16	6	20	16	9	15	21	9	39	14	4	199
2024	69	76	89	109	134	114	106	124	106	66	110	8	1110
2023	22	15	16	16	8	8	9	31	9	27	12	0	174
2023	76	69	59	94	121	100	131	111	95	84	105	94	1139
2022	8	8	8	19	23	13	10	5	1	12	15	11	133
2022	109	96	131	113	123	111	30	73	7	0	39	56	888
2021	0	0	0	0	0	0	0	0	0	0	14	8	22
2021	130	115	128	120	67	112	100	145	121	127	112	107	1385
2020	124	97	99	131	151	127	155	124	103	77	106	136	1430
2019	124	123	148	110	96	121	118	134	123	81	119	97	1394
2018	76	70	105	100	118	111	118	108	131	101	111	96	1244
2017	45	60	58	79	91	94	93	103	49	57	78	68	874
2017	0	0	0	0	0	0	3	0	0	0	0	0	3
2016	123	119	132	115	76	0	0	0	0	2	19	22	607
2016	0	0	0	0	0	0	0	39	75	72	0	0	187
2015	134	121	113	132	127	117	139	115	124	126	90	106	1445
2014	116	102	115	134	170	154	72	121	111	108	118	95	1416
2013	103	116	153	177	48	94	113	100	111	112	72	83	1283
2012	100	113	101	103	94	89	117	110	104	102	96	70	1200
2011	103	70	127	140	137	61	75	106	87	101	93	71	1170
2010	81	88	91	79	73	105	92	122	110	61	74	101	1076
2009	84	7	69	90	92	102	131	182	112	77	101	85	1132

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
4.5mi, 47:26 Run - General 1) 1km - 6:45(6:45/km) 122/140bpm [824b/km] 69cal 81/83rpm 174/201W 8.88/9.72kmph 2) 1km - 6:23(6:23/km) 132/138bpm [842b/km] 75cal 82/84rpm 187/219W 9.41/10.26kmph 3) 1km - 6:48(6:48/km) 132/144bpm [898b/km] 80cal 83/85rpm 195/245W 8.82/10.87kmph 4) 1km - 6:29(6:29/km) 138/145bpm [895b/km] 83cal 84/85rpm 198/249W 9.24/13.28kmph 5) 1km - 6:13(6:13/km) 143/146bpm [888b/km] 84cal 84/85rpm 198/224W 9.66/10.04kmph 6) 1km - 6:25(6:25/km) 145/149bpm [931b/km] 91cal 82/85rpm 196/222W 9.35/9.76kmph 7) 1km - 7:00(7:00/km) 141/147bpm [986b/km] 88cal 81/84rpm 183/248W 8.58/11.34kmph 8) 0.22km - 1:23(6:16/km) 140/141bpm [877b/km] 19cal 82/84rpm 193/200W 9.58/9.76kmph Add a comment	-	5.5mi, 55:48 Run - Intervals 1) 1km - 6:39(6:39/km) 129/141bpm [858b/km] 74cal 83/84rpm 186/220W 9.01/10.51kmph 2) 1km - 6:26(6:26/km) 139/147bpm [894b/km] 87cal 83/87rpm 194/245W 9.33/11.84kmph 3) 1km - 5:53(5:53/km) 145/151bpm [854b/km] 83cal 84/87rpm 202/292W 10.19/14.8kmph 4) 1km - 6:08(6:08/km) 146/150bpm [894b/km] 89cal 84/87rpm 197/234W 9.8/11.38kmph 5) 1km - 6:11(6:11/km) 147/153bpm [908b/km] 90cal 84/89rpm 200/266W 9.72/12.82kmph 6) 1km - 6:00(6:00/km) 147/151bpm [883b/km] 86cal 84/87rpm 203/250W 9.99/13kmph 7) 1km - 6:09(6:09/km) 147/152bpm [904b/km] 87cal 84/87rpm 197/250W 9.76/11.12kmph 8) 1km - 6:29(6:29/km) 143/148bpm [927b/km] 86cal 82/84rpm 189/212W 9.26/9.76kmph 9) 0.89km - 5:53(6:36/km) 142/145bpm [938b/km] 77cal 82/84rpm 192/213W 9.08/9.65kmph Add a comment 0.3mi, 2:45 Run - General 1) 0.41km - 2:45(6:42/km) 117/136bpm [784b/km] 162/164rpm Add a comment	7.9mi, 1:27:44 Run - General 1) 1km - 7:11(7:11/km) 125/152bpm [898b/km] 76cal 81/83rpm 174/210W 8.36/10.62kmph 2) 1km - 6:36(6:36/km) 131/150bpm [865b/km] 75cal 82/83rpm 176/198W 9.09/9.79kmph 3) 1km - 7:25(7:25/km) 131/137bpm [972b/km] 83cal 82/86rpm 181/291W 8.09/14.58kmph 4) 1km - 6:37(6:37/km) 134/140bpm [887b/km] 75cal 82/86rpm 182/202W 9.07/9.43kmph 5) 1km - 6:21(6:21/km) 136/141bpm [863b/km] 74cal 83/84rpm 189/203W 9.46/9.97kmph 6) 1km - 6:34(6:34/km) 138/141bpm [906b/km] 79cal 82/85rpm 186/221W 9.14/10.33kmph 7) 1km - 7:22(7:22/km) 134/144bpm [988b/km] 77cal 82/84rpm 179/289W 8.14/13.57kmph 8) 1km - 6:50(6:50/km) 137/143bpm [936b/km] 78cal 81/84rpm 186/232W 8.78/10.51kmph 9) 1km - 6:34(6:34/km) 137/141bpm [900b/km] 76cal 82/83rpm 187/218W 9.14/9.5kmph 10) 1km - 6:52(6:52/km) 134/139bpm [921b/km] 74cal 81/83rpm 174/208W 8.73/9.76kmph 11) 1km - 6:51(6:51/km) 135/141bpm [924b/km] 75cal 81/83rpm 182/243W 8.77/9.36kmph 12) 1km - 7:02(7:02/km) 136/145bpm [957b/km] 77cal 81/83rpm 185/222W 8.52/9.97kmph 13) 0.73km - 5:29(7:33/km) 124/133bpm [936b/km] 45cal 77/83rpm 149/189W 7.95/9.5kmph Add a comment 2.3mi, 49:19 Walk - General 1) 1km - 13:10(13:10/km) 93/119bpm [1225b/km] 78cal 57/64rpm 4.55/6.34kmph 2) 1km - 13:31(13:31/km) 103/123bpm [1392b/km] 90cal 56/77rpm 4.44/6.7kmph 3) 1km - 12:59(12:59/km) 105/126bpm [1364b/km] 88cal 57/76rpm 4.62/6.7kmph 4) 0.66km - 9:39(14:36/km) 96/114bpm [1401b/km] 45cal 55/70rpm 4.11/5.9kmph Add a comment	-	6.9mi, 1:13:48 Run - Intervals 1) 1km - 7:05(7:05/km) 126/144bpm [893b/km] 78cal 79/84rpm 165/194W 8.47/9.65kmph 2) 1km - 6:28(6:28/km) 144/150bpm [932b/km] 93cal 85/88rpm 196/262W 9.27/11.88kmph 3) 1km - 6:21(6:21/km) 146/150bpm [927b/km] 91cal 84/87rpm 192/266W 9.45/10.3kmph 4) 1km - 6:17(6:17/km) 149/153bpm [936b/km] 95cal 84/88rpm 195/226W 9.55/10.66kmph 5) 1km - 6:03(6:03/km) 150/155bpm [907b/km] 94cal 85/87rpm 200/246W 9.92/10.37kmph 6) 1km - 6:27(6:27/km) 148/155bpm [954b/km] 97cal 83/86rpm 191/227W 9.31/11.27kmph 7) 1km - 6:22(6:22/km) 149/155bpm [947b/km] 94cal 83/86rpm 191/225W 9.44/10.84kmph 8) 1km - 6:56(6:56/km) 144/153bpm [998b/km] 90cal 80/86rpm 180/263W 8.65/12.24kmph 9) 1km - 7:10(7:10/km) 140/148bpm [1004b/km] 85cal 79/83rpm 171/214W 8.37/10.4kmph 10) 1km - 6:57(6:57/km) 141/145bpm [981b/km] 84cal 81/83rpm 175/200W 8.63/9.07kmph 11) 1km - 7:27(7:27/km) 139/145bpm [1036b/km] 85cal 78/84rpm 168/201W 8.05/9.9kmph 12) 0.03km - 15(8:04/km) 142/142bpm [1145b/km] 4cal 81/81rpm 173/182W 7.45/8.5kmph Add a comment	-
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
6.6mi, 1:14:18 Run - General 1) 1km - 7:08(7:08/km) 124/137bpm [885b/km] 76cal 80/82rpm 181/217W 8.41/9.97kmph 2) 1km - 6:44(6:44/km) 130/139bpm [875b/km] 79cal 82/85rpm 183/210W 8.92/9.47kmph 3) 1km - 6:41(6:41/km) 131/138bpm [876b/km] 78cal 82/83rpm 180/215W 8.97/9.5kmph 4) 1km - 7:05(7:05/km) 134/139bpm [950b/km] 83cal 81/89rpm 185/218W 8.47/9.86kmph 5) 1km - 7:36(7:36/km) 144/159bpm [1094b/km] 109cal 81/83rpm 198/253W 7.89/10.01kmph 6) 1km - 7:07(7:07/km) 134/145bpm [953b/km] 80cal 81/85rpm 159/202W 8.44/10.01kmph 7) 1km - 6:50(6:50/km) 129/132bpm [881b/km] 69cal 82/83rpm 170/249W 8.78/12.1kmph 8) 1km - 6:59(6:59/km) 132/137bpm [921b/km] 72cal 82/85rpm 174/231W 8.6/10.76kmph 9) 1km - 6:56(6:56/km) 134/137bpm [928b/km] 77cal 82/83rpm 178/251W 8.66/11.56kmph 10) 1km - 6:52(6:52/km) 136/146bpm [933b/km] 79cal 82/84rpm 187/227W 8.74/10.87kmph 11) 0.67km - 4:22(6:29/km) 134/138bpm [869b/km] 48cal 83/85rpm 176/201W 9.25/9.65kmph Add a comment	-	8.2mi, 1:26:18 Run - Intervals 1) 1km - 7:14(7:14/km) 117/133bpm [846b/km] 69cal 79/83rpm 170/224W 8.3/10.8kmph 2) 1km - 7:17(7:17/km) 124/132bpm [903b/km] 76cal 81/84rpm 167/252W 8.24/12.13kmph 3) 1km - 6:33(6:33/km) 132/136bpm [865b/km] 77cal 83/84rpm 185/200W 9.16/9.72kmph 4) 1km - 6:03(6:03/km) 141/147bpm [852b/km] 80cal 85/87rpm 203/268W 9.93/12.38kmph 5) 1km - 5:57(5:57/km) 145/150bpm [863b/km] 85cal 85/87rpm 211/244W 10.08/11.59kmph 6) 1km - 7:13(7:13/km) 136/143bpm [981b/km] 85cal 83/85rpm 191/260W 8.31/13.18kmph 7) 1km - 6:29(6:29/km) 140/147bpm [908b/km] 83cal 83/85rpm 201/227W 9.26/10.04kmph 8) 1km - 5:59(5:59/km) 143/151bpm [855b/km] 80cal 85/87rpm 202/253W 10.04/10.84kmph 9) 1km - 5:33(5:33/km) 143/147bpm [794b/km] 72cal 86/88rpm 214/239W 10.8/11.56kmph 10) 1km - 6:09(6:09/km) 140/149bpm [861b/km] 74cal 84/87rpm 191/240W 9.76/11.23kmph 11) 1km - 6:24(6:24/km) 135/139bpm [863b/km] 67cal 83/84rpm 187/214W 9.39/9.79kmph 12) 1km - 7:38(7:38/km) 130/140bpm [993b/km] 69cal 75/84rpm 170/216W 7.86/10.3kmph 13) 1km - 6:31(6:31/km) 131/135bpm [854b/km] 62cal 82/85rpm 182/228W 9.2/10.04kmph 14) 0.2km - 1:18(6:31/km) 132/135bpm [860b/km] 24cal 82/84rpm 188/201W 9.21/9.61kmph Add a comment	8.2mi, 4:01:43 Walk - General 1) 1km - 14:26(14:26/km) 100/110bpm [1443b/km] 94cal 53/78rpm 4.16/5.83kmph 2) 1km - 18:07(18:07/km) 102/119bpm [1848b/km] 112cal 52/78rpm 3.31/17.5kmph 3) 1km - 15:28(15:28/km) 106/133bpm [1639b/km] 101cal 51/60rpm 3.88/5.08kmph 4) 1km - 15:51(15:51/km) 101/116bpm [1601b/km] 85cal 53/187rpm 3.79/6.23kmph 5) 1km - 17:17(17:17/km) 99/109bpm [1711b/km] 86cal 51/74rpm 3.47/6.19kmph 6) 1km - 16:30(16:30/km) 99/109bpm [1634b/km] 80cal 50/78rpm 3.64/6.08kmph 7) 1km - 37:23(37:23/km) 98/116bpm [3664b/km] 174cal 51/84rpm 1.61/12.46kmph 8) 1km - 14:49(14:49/km) 101/111bpm [1497b/km] 78cal 53/78rpm 4.05/8.06kmph 9) 1km - 22:16(22:16/km) 99/109bpm [2204b/km] 107cal 51/78rpm 2.7/6.77kmph 10) 1km - 16:34(16:34/km) 97/109bpm [1607b/km] 71cal 52/74rpm 3.62/6.88kmph 11) 1km - 16:59(16:59/km) 98/107bpm [1664b/km] 75cal 51/77rpm 3.53/7.34kmph 12) 1km - 16:44(16:44/km) 98/106bpm [1640b/km] 75cal 50/61rpm 3.59/7.24kmph 13) 1km - 16:23(16:23/km) 100/107bpm [1638b/km] 81cal 51/98rpm 3.66/7.74kmph 14) 0.16km - 2:57(19:01/km) 102/107bpm [1940b/km] 16cal 55/91rpm 3.15/19.91kmph Add a comment 10.7mi, 2:02:19 Run - General 1) 1km - 6:57(6:57/km) 132/166bpm [917b/km] 84cal 81/83rpm 172/200W 8.64/9.9kmph 2) 1km - 6:44(6:44/km) 132/146bpm [889b/km] 74cal 83/84rpm 176/209W 8.9/10.51kmph 3) 1km - 6:54(6:54/km) 134/138bpm [925b/km] 76cal 83/84rpm 181/235W 8.69/11.59kmph 4) 1km - 7:19(7:19/km) 129/138bpm [943b/km] 69cal 78/84rpm 165/208W 8.2/9.97kmph 5) 1km - 6:54(6:54/km) 135/142bpm [932b/km] 77cal 81/83rpm 177/246W 8.69/11.66kmph 6) 1km - 6:37(6:37/km) 139/150bpm [919b/km] 81cal 83/86rpm 188/250W 9.08/11.45kmph 7) 1km - 9:21(9:21/km) 127/149bpm [1187b/km] 82cal 74/84rpm 146/250W 6.42/13.9kmph 8) 1km - 6:44(6:44/km) 135/140bpm [909b/km] 75cal 83/85rpm 187/258W 8.91/12.64kmph 9) 1km - 7:19(7:19/km) 136/143bpm [996b/km] 82cal 78/84rpm 167/209W 8.19/9.9kmph 10) 1km - 7:14(7:14/km) 131/143bpm [948b/km] 70cal 79/85rpm 169/234W 8.29/11.34kmph 11) 1km - 6:41(6:41/km) 137/142bpm [916b/km] 77cal 82/84rpm 181/205W 8.97/11.16kmph 12) 1km - 7:25(7:25/km) 134/142bpm [993b/km] 78cal 81/84rpm 180/223W 8.1/11.3kmph 13) 1km - 6:39(6:39/km) 136/143bpm [904b/km] 76cal 82/84rpm 178/216W 9.03/9.72kmph 14) 1km - 6:34(6:34/km) 139/143bpm [913b/km] 79cal 83/84rpm 186/241W 9.13/11.95kmph 15) 1km - 7:14(7:14/km) 134/143bpm [969b/km] 77cal 79/85rpm 172/251W 8.3/12.46kmph 16) 1km - 7:33(7:33/km) 134/142bpm [1011b/km] 79cal 79/84rpm 174/208W 7.96/9.65kmph 17) 1km - 6:51(6:51/km) 140/145bpm [958b/km] 84cal 81/84rpm 184/225W 8.77/9.68kmph 18) 0.18km - 1:19(7:19/km) 143/145bpm [1046b/km] 20cal 82/85rpm 192/230W 8.21/9.32kmph Add a comment	-	5.8mi, 58:26 Run - Intervals 1) 1km - 5:20(5:20/km) 127/143bpm [676b/km] 58cal 83/84rpm 183/227W 11.26/9.72kmph 2) 1km - 6:25(6:25/km) 139/152bpm [892b/km] 86cal 83/85rpm 185/232W 9.35/10.37kmph 3) 1km - 5:47(5:47/km) 145/154bpm [839b/km] 85cal 86/88rpm 206/265W 10.37/12.71kmph 4) 1km - 5:47(5:47/km) 148/154bpm [857b/km] 85cal 86/89rpm 208/235W 10.36/11.56kmph 5) 1km - 6:17(6:17/km) 148/153bpm [931b/km] 94cal 85/88rpm 196/240W 9.54/11.92kmph 6) 1km - 6:35(6:35/km) 143/156bpm [942b/km] 92cal 81/88rpm 184/251W 9.1/11.38kmph 7) 1km - 6:09(6:09/km) 146/152bpm [897b/km] 85cal 85/87rpm 199/251W 9.76/11.88kmph 8) 1km - 7:13(7:13/km) 138/153bpm [995b/km] 85cal 80/87rpm 173/252W 8.32/12.46kmph 9) 1km - 7:06(7:06/km) 137/142bpm [972b/km] 78cal 80/95rpm 175/219W 8.46/10.58kmph 10) 0.26km - 1:47(6:54/km) 139/144bpm [959b/km] 24cal 82/84rpm 187/208W 8.7/9kmph Add a comment	5.4mi, 1:02:31 Run - General 1) 1km - 6:42(6:42/km) 151/179bpm [1012b/km] 162/164rpm 2) 1km - 6:50(6:50/km) 162/173bpm [1105b/km] 164/166rpm 3) 1km - 7:01(7:01/km) 138/154bpm [971b/km] 163/172rpm 4) 1km - 7:01(7:01/km) 141/146bpm [987b/km] 162/168rpm 5) 1km - 7:57(7:57/km) 134/143bpm [1064b/km] 155/168rpm 6) 1km - 7:19(7:19/km) 132/144bpm [966b/km] 158/166rpm 7) 1km - 6:58(6:58/km) 132/139bpm [919b/km] 162/166rpm 8) 1km - 8:20(8:20/km) 131/145bpm [1095b/km] 158/168rpm 9) 0.73km - 5:22(7:23/km) 131/140bpm [966b/km] 160/166rpm Add a comment
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
-	7.1mi, 1:21:36 Run - General 1) 4.12km - 27:39(6:43/km) 139/160bpm [933b/km] 358cal 82/86rpm 185/240W 8.94/11.92kmph 2) 5.14km - 37:57(7:23/km) 138/153bpm [1019b/km] 434cal 79/114rpm 169/249W 8.12/10.22kmph 3) 1.32km - 9:37(7:17/km) 135/149bpm [984b/km] 101cal 79/86rpm 177/275W 8.23/10.94kmph 4) 0.92km - 6:23(6:56/km) 133/147bpm [921b/km] 73cal 81/85rpm 173/245W 8.67/11.95kmph Add a comment	-	6.2mi, 1:09:31 Run - General 1) 1km - 8:53(8:53/km) 157/196bpm [1392b/km] 160/166rpm 2) 1km - 6:39(6:39/km) 184/197bpm [1226b/km] 164/168rpm 3) 1km - 6:41(6:41/km) 164/182bpm [1098b/km] 165/170rpm 4) 1km - 7:12(7:12/km) 131/138bpm [946b/km] 163/172rpm 5) 1km - 6:48(6:48/km) 137/141bpm [932b/km] 165/170rpm 6) 1km - 6:58(6:58/km) 138/144bpm [960b/km] 164/168rpm 7) 1km - 7:03(7:03/km) 138/142bpm [970b/km] 165/170rpm 8) 1km - 7:38(7:38/km) 129/136bpm [985b/km] 164/172rpm 9) 1km - 7:13(7:13/km) 136/146bpm [978b/km] 160/166rpm 10) 0.91km - 6:22(6:59/km) 131/136bpm [916b/km] 162/168rpm Add a comment	-	-	0.6mi, 12:58 Walk - General 1) 0.96km - 12:57(13:29/km) 90/99bpm [1212b/km] 108/116rpm Add a comment 2.9mi, 1:04:13 Walk - General 1) 1km - 13:33(13:33/km) 93/116bpm [1261b/km] 79cal 57/75rpm 4.43/7.85kmph 2) 1km - 15:06(15:06/km) 100/118bpm [1511b/km] 92cal 52/69rpm 3.97/7.06kmph 3) 1km - 13:58(13:58/km) 91/108bpm [1271b/km] 57cal 56/66rpm 4.29/7.78kmph 4) 1km - 14:12(14:12/km) 94/121bpm [1334b/km] 63cal 55/77rpm 4.23/7.45kmph 5) 0.61km - 7:24(12:13/km) 103/121bpm [1259b/km] 47cal 58/60rpm 4.91/5.22kmph Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
-	-	12.2mi, 2:27:52 Run - Trail Run 1) 1km - 8:13(8:13/km) 130/153bpm [1068b/km] 148/166rpm 2) 1km - 6:29(6:29/km) 136/145bpm [879b/km] 164/170rpm 3) 1km - 6:30(6:30/km) 140/147bpm [910b/km] 166/170rpm 4) 1km - 6:38(6:38/km) 142/148bpm [945b/km] 166/168rpm 5) 1km - 7:19(7:19/km) 140/148bpm [1026b/km] 154/172rpm 6) 1km - 6:43(6:43/km) 141/147bpm [949b/km] 166/170rpm 7) 1km - 7:14(7:14/km) 142/154bpm [1031b/km] 160/170rpm 8) 1km - 7:23(7:23/km) 144/153bpm [1061b/km] 157/168rpm 9) 1km - 9:14(9:14/km) 133/147bpm [1230b/km] 135/166rpm 10) 1km - 7:33(7:33/km) 134/140bpm [1012b/km] 157/166rpm 11) 1km - 8:22(8:22/km) 133/150bpm [1115b/km] 151/170rpm 12) 1km - 7:09(7:09/km) 138/148bpm [986b/km] 157/168rpm 13) 1km - 6:59(6:59/km) 140/147bpm [975b/km] 161/168rpm 14) 1km - 9:07(9:07/km) 140/154bpm [1280b/km] 142/166rpm 15) 1km - 8:53(8:53/km) 134/145bpm [1189b/km] 143/166rpm 16) 1km - 8:08(8:08/km) 139/148bpm [1129b/km] 150/164rpm 17) 1km - 7:04(7:04/km) 141/149bpm [996b/km] 159/166rpm 18) 1km - 7:49(7:49/km) 137/147bpm [1069b/km] 151/170rpm 19) 1km - 6:58(6:58/km) 138/144bpm [965b/km] 160/170rpm 20) 0.64km - 4:06(6:22/km) 138/147bpm [880b/km] 166/170rpm Add a comment	3.3mi, 36:25 Run - General 1) 1km - 6:48(6:48/km) 161/187bpm [1092b/km] 163/168rpm 2) 1km - 7:01(7:01/km) 168/190bpm [1182b/km] 164/168rpm 3) 1km - 6:41(6:41/km) 143/157bpm [958b/km] 165/174rpm 4) 1km - 6:34(6:34/km) 137/146bpm [897b/km] 164/170rpm 5) 1km - 7:06(7:06/km) 137/143bpm [971b/km] 156/168rpm 6) 0.29km - 2:14(7:42/km) 145/150bpm [1119b/km] 154/168rpm Add a comment	-	4.3mi, 45:45 Run - Tempo 1) 1km - 7:02(7:02/km) 135/171bpm [947b/km] 163/168rpm 2) 1km - 10:06(10:06/km) 151/176bpm [1527b/km] 164/172rpm 3) 1km - 6:17(6:17/km) 154/168bpm [966b/km] 170/174rpm 4) 1km - 5:52(5:52/km) 150/161bpm [878b/km] 172/176rpm 5) 1km - 5:51(5:51/km) 151/155bpm [883b/km] 172/174rpm 6) 1km - 6:53(6:53/km) 146/159bpm [1004b/km] 160/174rpm 7) 0.98km - 7:01(7:10/km) 139/144bpm [998b/km] 160/166rpm Add a comment	4.1mi, 1:42:00 Walk - General 1) 1km - 11:53(11:53/km) 89/99bpm [1058b/km] 62cal 59/73rpm 5.05/6.91kmph 2) 1km - 11:31(11:31/km) 95/103bpm [1094b/km] 66cal 59/77rpm 5.21/6.41kmph 3) 1km - 12:23(12:23/km) 95/106bpm [1176b/km] 63cal 58/69rpm 4.85/6.19kmph 4) 1km - 19:34(19:34/km) 93/103bpm [1820b/km] 90cal 52/78rpm 3.07/7.34kmph 5) 1km - 14:49(14:49/km) 97/116bpm [1437b/km] 77cal 51/57rpm 4.05/7.13kmph 6) 1km - 15:07(15:07/km) 94/109bpm [1421b/km] 68cal 51/56rpm 3.97/5.36kmph 7) 0.57km - 16:43(29:07/km) 91/107bpm [2650b/km] 64cal 54/77rpm 2.06/9.94kmph Add a comment

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