STATUS Training for Manchester 2022
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Races
47 -
Miles
21718 -
Miles
35 -
Miles
1832 -
Miles
23 -
WAVA
79.38% -
10k
40:25 -
10M
1:07:44 -
Half
1:24:49 -
Mara
2:59:18 -
100k
13:23:03
About Me | |
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I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.
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Recent Training | |||
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19th Mar
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Recovery Run | 5.2mi | 41:47 |
18th Mar
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Intervals | 7.4mi | 54:35 |
17th Mar
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Recovery Run | 5.6mi | 44:32 |
16th Mar
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Long Run | 20mi | 2:50:58 |
13th Mar
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General | 10.3mi | 1:20:46 |
12 Month Benchmarks | Run |
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Mile | 6:02 |
5k | 19:57 |
5mi | 33:13 |
10k | 41:31 |
10mi | 1:07:39 |
Half | 1:29:00 |
20mi | 2:29:46 |
Mara | 3:19:26 |
Recent Pictures | |
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Recent Threads |
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Buddies (5) |
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Followers (1) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2006 | 2007 | 2008 | 2009 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2021 | 2022 | 2023 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
10km | 5 | 45:06 59.93 | 42:37 63.83 | 44:03 64.71 | 43:02 66.78 | 40:25 72.89 | 40:25
6:30/mi
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72.89 | ||||||||||
10mi | 2 | 1:10:33 68.43 | 1:07:44 71.89 | 1:07:44
6:46/mi
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71.89 | |||||||||||||
13.1mi | 15 | 1:38:00 60.24 | 1:33:33 63.92 | 1:30:28 66.09 | 1:31:43 68.45 | 1:28:16 71.74 | 1:27:59 72.59 | 1:26:34 74.41 | 1:25:33 75.96 | 1:25:35 76.59 | 1:25:05 78.42 | 1:24:49 79.38 | 1:27:52 77.32 | 1:24:49
6:28/mi
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79.38 | |||
26.2km | 1 | 2:03:30 63.57 | 2:03:30
7:35/mi
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63.57 | ||||||||||||||
21mi | 1 | 2:31:28 71.09 | 2:31:28
7:13/mi
|
71.09 | ||||||||||||||
26.2mi | 21 | 3:47:10 54.49 | 3:25:14 61.55 | 3:23:40 64.10 | 3:19:59 65.83 | 3:13:57 68.45 | 3:09:41 70.59 | 3:09:55 71.74 | 3:05:49 73.96 | 3:01:47 75.60 | 2:59:18 78.73 | 3:03:54 77.46 | 3:07:39 75.92 | 2:59:18
6:51/mi
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78.73 | |||
43.4km | 1 | 6:02:56 39.23 | 6:02:56
13:27/mi
|
39.23 | ||||||||||||||
100km | 1 | 13:23:03 50.12 | 13:23:03
12:55/mi
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50.12 |
2023 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Dec | Valencia Marathon | 3:23:23 | 70.68 | 26.2mi |
23 Apr | London Marathon SB | 3:07:39 | 75.92 | 26.2mi |
12 Mar | Surrey Half Marathon SB | 1:27:52 | 77.32 | 13.1mi |
2022 | Result | WAVA | Distance | |
2 Oct | London Marathon SB | 3:03:54 | 77.46 | 26.2mi |
3 Apr | Manchester Marathon | 3:06:24 | 75.73 | 26.2mi |
27 Feb | Wokingham Half Marathon PB | 1:24:49 | 79.38 | 13.1mi |
2021 | Result | WAVA | Distance | |
3 Oct | London Marathon PB | 2:59:18 | 78.73 | 26.2mi |
7 Aug | RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB | 1:25:05 | 78.42 | 13.1mi |
2019 | Result | WAVA | Distance | |
3 Nov | TCS New York City Marathon | 3:31:35 | 65.53 | 26.2mi |
13 Jul | Race to the Stones 100k PB | 13:23:03 | 50.12 | 100km |
30 Jun | Woking Lions Martian 21k | 1:32:09 | 71.13 | 13.1mi |
11 May | Dulux London Revolution Trails - marathon PB | 6:02:56 | 39.23 | 43.4km |
28 Apr | London Marathon SB | 3:01:47 | 75.60 | 26.2mi |
10 Mar | Surrey Half Marathon SB | 1:25:35 | 76.59 | 13.1mi |
2018 | Result | WAVA | Distance | |
3 Nov | Thames Meander Winter Marathon | 3:35:15 | 63.85 | 26.2mi |
7 Oct | Bank of America Chicago Marathon SB | 3:05:49 | 73.96 | 26.2mi |
22 Apr | London Marathon | 3:16:25 | 69.37 | 26.2mi |
25 Mar | Cranleigh 21 PB | 2:31:28 | 71.09 | 21mi |
11 Mar | Surrey Half Marathon SB | 1:25:33 | 75.96 | 13.1mi |
2017 | Result | WAVA | Distance | |
22 Oct | Abingdon Marathon SB | 3:09:55 | 71.74 | 26.2mi |
4 Jun | Dorking 10 PB | 1:07:44 | 71.89 | 10mi |
14 May | Staines 10K PB | 40:25 | 72.89 | 10km |
17 Apr | Boston Marathon | 3:19:41 | 67.64 | 26.2mi |
12 Mar | Surrey Half Marathon SB | 1:26:34 | 74.41 | 13.1mi |
2016 | Result | WAVA | Distance | |
29 Oct | Beachy Head Marathon | 3:56:54 | 57.01 | 26.2mi |
25 Sep | Berlin Marathon SB | 3:09:41 | 70.59 | 26.2mi |
5 Jun | Dorking 10 SB | 1:10:33 | 68.43 | 10mi |
24 Apr | London Marathon | 3:11:59 | 69.75 | 26.2mi |
13 Mar | Surrey Half Marathon SB | 1:27:59 | 72.59 | 13.1mi |
2015 | Result | WAVA | Distance | |
12 Apr | Brighton Marathon SB | 3:13:57 | 68.45 | 26.2mi |
14 Mar | Thames Meander Spring Marathon | 3:32:16 | 62.55 | 26.2mi |
8 Mar | Surrey Half Marathon SB | 1:28:16 | 71.74 | 13.1mi |
2014 | Result | WAVA | Distance | |
26 Jul | Dorney Dash 10k SB | 43:02 | 66.78 | 10km |
6 Apr | Brighton Marathon SB | 3:19:59 | 65.83 | 26.2mi |
9 Mar | Surrey Half Marathon SB | 1:31:43 | 68.45 | 13.1mi |
2013 | Result | WAVA | Distance | |
20 Jul | Dorney Dash 10k SB | 44:03 | 64.71 | 10km |
7 Apr | Paris Marathon SB | 3:23:40 | 64.10 | 26.2mi |
2012 | Result | WAVA | Distance | |
28 Oct | Kilomathon London 26.2k PB | 2:03:30 | 63.57 | 26.2km |
2009 | Result | WAVA | Distance | |
26 Apr | London Marathon SB | 3:25:14 | 61.55 | 26.2mi |
2008 | Result | WAVA | Distance | |
21 Sep | Windsor Half Marathon | 1:38:44 | 60.56 | 13.1mi |
16 Mar | Fleet Half Marathon SB | 1:30:28 | 66.09 | 13.1mi |
2007 | Result | WAVA | Distance | |
14 Oct | Henley Half Marathon SB | 1:33:33 | 63.92 | 13.1mi |
30 Jun | Dorney Dash SB | 42:37 | 63.83 | 10km |
11 Mar | Fleet Half Marathon | 1:35:13 | 62.37 | 13.1mi |
2006 | Result | WAVA | Distance | |
3 Jun | Vertex 100 x 10k relay SB | 45:06 | 59.93 | 10km |
23 Apr | London Marathon SB | 3:47:10 | 54.49 | 26.2mi |
19 Mar | Fleet Half Marathon SB | 1:38:00 | 60.24 | 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 | 193 | 193 | 148 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 534 |
2023 | 185 | 217 | 212 | 137 | 26 | 81 | 108 | 159 | 137 | 221 | 148 | 30 | 1661 |
2022 | 0 | 0 | 0 | 0 | 8 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 15 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 0 | 0 | 0 | 0 | 0 | 1.3 |
2022 | 202 | 212 | 182 | 59 | 124 | 208 | 148 | 240 | 183 | 32 | 76 | 85 | 1752 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 1.1 | 0 | 0 | 0 | 0 | 0 | 1.1 |
2021 | 176 | 182 | 201 | 160 | 111 | 195 | 216 | 230 | 159 | 86 | 97 | 199 | 2012 |
2020 | 149 | 166 | 36 | 117 | 159 | 163 | 181 | 137 | 123 | 176 | 159 | 84 | 1650 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 | 35 |
2019 | 0 | 0 | 0 | 0 | 0.5 | 4 | 3.2 | 3.6 | 4 | 0 | 0 | 0 | 15.4 |
2019 | 148 | 183 | 206 | 154 | 82 | 125 | 100 | 78 | 43 | 154 | 59 | 111 | 1443 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 88 | 0 | 0 | 0 | 106 |
2018 | 185 | 188 | 194 | 115 | 105 | 128 | 197 | 202 | 147 | 101 | 114 | 110 | 1786 |
2018 | 0 | 0 | 0 | 0 | 0 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 46 |
2017 | 196 | 137 | 150 | 60 | 71 | 86 | 186 | 171 | 189 | 108 | 103 | 72 | 1527 |
2017 | 0 | 15 | 0 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 0 | 0 | 31 |
2016 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2016 | 163 | 156 | 185 | 99 | 58 | 150 | 185 | 177 | 124 | 105 | 103 | 135 | 1640 |
2016 | 30 | 30 | 15 | 0 | 75 | 23 | 15 | 0 | 0 | 0 | 0 | 0 | 188 |
2015 | 166 | 152 | 142 | 82 | 66 | 66 | 36 | 72 | 77 | 100 | 92 | 76 | 1127 |
2015 | 0 | 0 | 0 | 0 | 209 | 261 | 174 | 100 | 0 | 30 | 15 | 30 | 819 |
2014 | 122 | 136 | 123 | 63 | 46 | 83 | 90 | 92 | 64 | 100 | 104 | 54 | 1076 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 15 |
2013 | 133 | 93 | 143 | 60 | 45 | 35 | 36 | 27 | 54 | 79 | 87 | 75 | 864 |
2013 | 0 | 0 | 0 | 0 | 0 | 62 | 50 | 30 | 15 | 31 | 30 | 0 | 218 |
2012 | 33 | 17 | 48 | 27 | 43 | 41 | 39 | 10 | 56 | 104 | 86 | 100 | 603 |
2012 | 0 | 0 | 0 | 17 | 0 | 32 | 14 | 0 | 0 | 0 | 0 | 0 | 62 |
2011 | 50 | 49 | 42 | 34 | 39 | 38 | 17 | 37 | 18 | 33 | 30 | 17 | 404 |
2011 | 0 | 0 | 11 | 16 | 18 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 52 |
2010 | 0 | 0 | 0 | 2 | 0.5 | 3.5 | 4 | 2.7 | 3 | 1 | 1 | 0 | 17.6 |
2010 | 70 | 83 | 21 | 17 | 0 | 0 | 0 | 0 | 2 | 15 | 19 | 32 | 259 |
2010 | 0 | 0 | 26 | 0 | 16 | 45 | 45 | 27 | 75 | 26 | 0 | 0 | 260 |
2009 | 152 | 148 | 182 | 123 | 102 | 102 | 104 | 100 | 100 | 101 | 44 | 49 | 1306 |
2008 | 92 | 124 | 90 | 77 | 95 | 92 | 93 | 54 | 99 | 44 | 64 | 81 | 1003 |
2007 | 88 | 95 | 64 | 99 | 77 | 63 | 86 | 92 | 90 | 88 | 96 | 90 | 1028 |
2006 | 0 | 0 | 0 | 0 | 8 | 12 | 0 | 0 | 0 | 0 | 18 | 5 | 43 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Not great. Faded after 4 miles but conditions and last night's big track session may not have helped.
Split Summary === 1) 1mi - 8:01(8:01/mi) 140/152bpm [1122b/mi] 100cal 7.49/8.52mph 2) 1mi - 7:37(7:37/mi) 154/164bpm [1172b/mi] 108cal 7.88/9.98mph 3) 1mi - 7:26(7:26/mi) 161/167bpm [1196b/mi] 111cal 8.07/9.08mph 4) 1mi - 7:46(7:46/mi) 156/165bpm [1212b/mi] 108cal 7.72/8.43mph 5) 1mi - 8:09(8:09/mi) 157/164bpm [1281b/mi] 112cal 7.36/8.2mph 6) 1mi - 7:47(7:47/mi) 157/165bpm [1221b/mi] 104cal 7.72/8.72mph 7) 1mi - 7:51(7:51/mi) 157/162bpm [1233b/mi] 102cal 7.64/8.37mph 8) 1mi - 7:00(7:00/mi) 159/167bpm [1113b/mi] 93cal 8.57/10.04mph 9) 0.02mi - 8(7:05/mi) 158/159bpm [1118b/mi] 1cal 8.48/8.83mph Add a comment
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WAC - 5 x 800m off 400m easy recs
Good session on tired legs again. Still got a head cold. Nice to chase some consistent pace. Split Summary === 1) 1mi - 7:52(7:52/mi) 125/141bpm [983b/mi] 78cal 7.63/8.41mph 2) 1mi - 7:44(7:44/mi) 144/153bpm [1114b/mi] 99cal 7.76/8.2mph 3) 0.85mi - 6:36(7:47/mi) 153/163bpm [1191b/mi] 91cal 7.71/10.92mph 4) 0.49mi - 3:05(6:14/mi) 142/159bpm [886b/mi] 34cal 9.62/11.06mph 5) 0.26mi - 2:14(8:42/mi) 155/159bpm [1348b/mi] 30cal 6.9/9.6mph 6) 0.49mi - 3:08(6:22/mi) 157/161bpm [1000b/mi] 45cal 9.42/10.29mph 7) 0.26mi - 2:21(9:12/mi) 157/162bpm [1445b/mi] 33cal 6.52/9.66mph 8) 0.5mi - 3:07(6:17/mi) 158/161bpm [992b/mi] 44cal 9.55/11.4mph 9) 0.26mi - 2:20(9:04/mi) 151/157bpm [1369b/mi] 28cal 6.62/11.4mph 10) 0.49mi - 3:08(6:27/mi) 155/160bpm [999b/mi] 42cal 9.31/10.16mph 11) 0.26mi - 2:31(9:51/mi) 151/159bpm [1488b/mi] 29cal 6.09/9.87mph 12) 0.49mi - 3:08(6:26/mi) 148/159bpm [952b/mi] 33cal 9.33/11.06mph 13) 0.26mi - 2:27(9:32/mi) 143/151bpm [1363b/mi] 21cal 6.29/10.52mph Add a comment
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Varied. Better in the second half.
Standard recovery. Still hot a cold. Split Summary === 1) 1mi - 8:24(8:24/mi) 137/146bpm [1151b/mi] 101cal 7.14/8.31mph 2) 1mi - 8:11(8:11/mi) 152/162bpm [1245b/mi] 115cal 7.33/8.87mph 3) 1mi - 8:14(8:14/mi) 151/159bpm [1243b/mi] 111cal 7.29/8.72mph 4) 1mi - 8:02(8:02/mi) 147/159bpm [1182b/mi] 95cal 7.46/8.72mph 5) 1mi - 7:45(7:45/mi) 149/156bpm [1154b/mi] 93cal 7.74/8.93mph 6) 0.4mi - 3:04(7:38/mi) 150/154bpm [1145b/mi] 36cal 7.86/8.29mph Add a comment
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Varied. Better in the later miles.
Split Summary === 1) 1mi - 8:22(8:22/mi) 128/137bpm [1070b/mi] 89cal 7.17/7.85mph 2) 1mi - 8:53(8:53/mi) 131/150bpm [1164b/mi] 90cal 6.75/7.66mph 3) 1mi - 8:20(8:20/mi) 149/157bpm [1242b/mi] 111cal 7.2/7.76mph 4) 1mi - 8:21(8:21/mi) 154/161bpm [1286b/mi] 115cal 7.19/8.04mph 5) 1mi - 8:13(8:13/mi) 164/173bpm [1348b/mi] 124cal 7.3/8.37mph 6) 1mi - 8:14(8:14/mi) 162/184bpm [1333b/mi] 118cal 7.29/8.35mph 7) 1mi - 8:43(8:43/mi) 162/173bpm [1411b/mi] 125cal 6.89/7.62mph 8) 1mi - 8:08(8:08/mi) 159/169bpm [1292b/mi] 106cal 7.38/8.12mph 9) 1mi - 8:10(8:10/mi) 157/167bpm [1282b/mi] 96cal 7.35/8.5mph 10) 1mi - 8:20(8:20/mi) 155/163bpm [1291b/mi] 86cal 7.2/8.66mph 11) 1mi - 8:11(8:11/mi) 155/163bpm [1269b/mi] 82cal 7.33/8.45mph 12) 1mi - 8:05(8:05/mi) 159/168bpm [1286b/mi] 93cal 7.42/8.64mph 13) 1mi - 8:00(8:00/mi) 158/166bpm [1265b/mi] 92cal 7.5/9.12mph 14) 1mi - 7:54(7:54/mi) 159/167bpm [1257b/mi] 88cal 7.59/7.97mph 15) 1mi - 8:07(8:07/mi) 159/165bpm [1290b/mi] 88cal 7.4/9.62mph 16) 1mi - 8:14(8:14/mi) 158/163bpm [1300b/mi] 82cal 7.29/8.1mph 17) 1mi - 7:32(7:32/mi) 155/164bpm [1167b/mi] 65cal 7.97/10.1mph 18) 1mi - 7:20(7:20/mi) 149/159bpm [1093b/mi] 46cal 8.18/9.08mph 19) 0.01mi - 5(6:53/mi) 138/139bpm [951b/mi] 8.71/8.77mph Add a comment
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Felt good as it went on. Easy was quicker than usual.
Split Summary === 1) 1mi - 8:15(8:15/mi) 136/148bpm [1122b/mi] 98cal 7.28/8.33mph 2) 1mi - 8:07(8:07/mi) 153/161bpm [1241b/mi] 115cal 7.4/8.31mph 3) 1mi - 7:44(7:44/mi) 158/162bpm [1223b/mi] 113cal 7.75/8.1mph 4) 1mi - 7:38(7:38/mi) 155/164bpm [1183b/mi] 105cal 7.86/8.75mph 5) 0.3mi - 2:15(7:28/mi) 160/165bpm [1195b/mi] 32cal 8.03/8.37mph Add a comment
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Add a comment
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Goldsworth 10 - intervals: 10 x 3 mins at 6.3x (2 min easy recs)
Decent session, actuallykept to pace for a change. Dry heaving at the start not great but a few burps helped. Split Summary === 1) 1mi - 7:36(7:36/mi) 140/153bpm [1064b/mi] 94cal 7.89/8.75mph 2) 1mi - 7:22(7:22/mi) 152/161bpm [1119b/mi] 101cal 8.15/9.6mph 3) 0.34mi - 2:25(7:04/mi) 153/159bpm [1082b/mi] 33cal 8.48/9.08mph 4) 0.45mi - 3:00(6:37/mi) 153/162bpm [1014b/mi] 42cal 9.06/10.14mph 5) 0.2mi - 2:00(9:46/mi) 153/165bpm [1495b/mi] 26cal 6.14/8.16mph 6) 0.46mi - 3:00(6:31/mi) 163/165bpm [1063b/mi] 45cal 9.2/9.58mph 7) 0.2mi - 2:00(10:01/mi) 155/164bpm [1553b/mi] 27cal 5.99/8.47mph 8) 0.46mi - 3:00(6:27/mi) 154/161bpm [994b/mi] 39cal 9.29/10.42mph 9) 0.19mi - 2:00(10:16/mi) 142/152bpm [1457b/mi] 18cal 5.85/8.87mph 10) 0.47mi - 3:00(6:22/mi) 151/156bpm [961b/mi] 36cal 9.43/10.67mph 11) 0.19mi - 2:00(10:38/mi) 144/156bpm [1532b/mi] 19cal 5.64/9.43mph 12) 0.45mi - 3:00(6:40/mi) 163/170bpm [1086b/mi] 44cal 9/10.18mph 13) 0.2mi - 2:00(10:07/mi) 167/177bpm [1688b/mi] 30cal 5.93/9.73mph 14) 0.45mi - 3:00(6:37/mi) 165/174bpm [1091b/mi] 44cal 9.07/9.79mph 15) 0.19mi - 2:00(10:45/mi) 155/163bpm [1665b/mi] 24cal 5.59/8.43mph 16) 0.48mi - 3:00(6:14/mi) 163/167bpm [1016b/mi] 44cal 9.63/10.96mph 17) 0.21mi - 2:00(9:26/mi) 157/165bpm [1482b/mi] 24cal 6.36/8.93mph 18) 0.46mi - 3:00(6:36/mi) 162/164bpm [1068b/mi] 42cal 9.1/9.83mph 19) 0.2mi - 2:00(10:10/mi) 156/166bpm [1586b/mi] 23cal 5.9/8.93mph 20) 0.47mi - 3:00(6:26/mi) 166/170bpm [1069b/mi] 44cal 9.32/9.87mph 21) 0.21mi - 2:00(9:34/mi) 157/166bpm [1502b/mi] 23cal 6.27/8.66mph 22) 0.45mi - 3:00(6:37/mi) 165/173bpm [1091b/mi] 44cal 9.07/9.41mph 23) 0.23mi - 2:00(8:46/mi) 166/178bpm [1454b/mi] 28cal 6.85/8.1mph 24) 1mi - 6:29(6:29/mi) 166/174bpm [1076b/mi] 95cal 9.25/10.81mph 25) 0.14mi - 1:00(7:24/mi) 156/167bpm [1153b/mi] 10cal 8.11/9.87mph Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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New Haw 8 - Progressions: 4 miles, Easy to 6.4x (x2) 10 sec uplift on second set. Legs sore from yesterday.
Split Summary === 1) 1mi - 8:11(8:11/mi) 142/153bpm [1163b/mi] 106cal 7.33/8.01mph 2) 1mi - 7:26(7:26/mi) 154/167bpm [1144b/mi] 106cal 8.08/9.18mph 3) 1mi - 7:09(7:09/mi) 162/169bpm [1158b/mi] 108cal 8.39/8.77mph 4) 1mi - 6:43(6:43/mi) 159/169bpm [1068b/mi] 97cal 8.93/9.87mph 5) 1mi - 7:52(7:52/mi) 154/161bpm [1212b/mi] 102cal 7.63/8.7mph 6) 1mi - 7:10(7:10/mi) 160/167bpm [1148b/mi] 102cal 8.36/9.04mph 7) 1mi - 7:03(7:03/mi) 152/159bpm [1073b/mi] 82cal 8.5/9.29mph 8) 1mi - 6:37(6:37/mi) 155/163bpm [1025b/mi] 82cal 9.08/10.06mph 9) 0.1mi - 46(7:27/mi) 158/163bpm [1176b/mi] 10cal 8.06/9.93mph Add a comment
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Shockwave therapy last night. Definitely seemed to be a change in discomfort. Felt OK for the first 4 miles with stiffness in both sides kicking in after that. Good start but won't get hopes up.
Split Summary === 1) 1mi - 8:17(8:17/mi) 142/154bpm [1176b/mi] 107cal 7.25/8.06mph 2) 1mi - 7:57(7:57/mi) 157/164bpm [1248b/mi] 117cal 7.55/9.12mph 3) 1mi - 7:53(7:53/mi) 160/166bpm [1261b/mi] 117cal 7.61/8.75mph 4) 1mi - 7:46(7:46/mi) 161/169bpm [1251b/mi] 115cal 7.72/8.39mph 5) 1mi - 7:58(7:58/mi) 168/190bpm [1339b/mi] 122cal 7.53/8.79mph 6) 1mi - 8:12(8:12/mi) 174/184bpm [1427b/mi] 131cal 7.32/8.58mph 7) 1mi - 7:38(7:38/mi) 166/174bpm [1267b/mi] 113cal 7.86/9.68mph 8) 0.1mi - 48(7:46/mi) 162/163bpm [1259b/mi] 11cal 7.72/8.54mph Add a comment
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Strongest LSR for ages despite terrible conditions. Hamstrings still sore, but there was difference since the shockwave therapy.
Split Summary === 1) 1mi - 8:23(8:23/mi) 135/144bpm [1132b/mi] 98cal 7.16/8.2mph 2) 1mi - 8:12(8:12/mi) 153/171bpm [1255b/mi] 114cal 7.32/8.25mph 3) 1mi - 7:46(7:46/mi) 165/174bpm [1283b/mi] 117cal 7.72/9.29mph 4) 1mi - 7:39(7:39/mi) 157/165bpm [1200b/mi] 106cal 7.85/8.04mph 5) 1mi - 8:14(8:14/mi) 159/170bpm [1309b/mi] 114cal 7.29/8.54mph 6) 1mi - 7:43(7:43/mi) 161/166bpm [1242b/mi] 109cal 7.78/8.72mph 7) 1mi - 8:30(8:30/mi) 160/170bpm [1361b/mi] 114cal 7.06/8.77mph 8) 1mi - 8:07(8:07/mi) 166/174bpm [1348b/mi] 120cal 7.39/8.6mph 9) 1mi - 7:36(7:36/mi) 176/180bpm [1336b/mi] 123cal 7.9/8.68mph 10) 1mi - 8:01(8:01/mi) 171/180bpm [1371b/mi] 122cal 7.48/8.58mph 11) 1mi - 7:50(7:50/mi) 171/180bpm [1339b/mi] 116cal 7.66/8.47mph 12) 1mi - 7:57(7:57/mi) 169/180bpm [1342b/mi] 109cal 7.55/8.47mph 13) 1mi - 7:51(7:51/mi) 171/180bpm [1342b/mi] 115cal 7.65/8.29mph 14) 1mi - 7:54(7:54/mi) 165/172bpm [1304b/mi] 94cal 7.59/8.37mph 15) 1mi - 7:44(7:44/mi) 165/175bpm [1277b/mi] 90cal 7.75/8.45mph 16) 1mi - 7:36(7:36/mi) 162/172bpm [1231b/mi] 76cal 7.9/8.97mph 17) 1mi - 7:25(7:25/mi) 162/174bpm [1202b/mi] 72cal 8.09/8.89mph 18) 0.1mi - 46(7:25/mi) 167/169bpm [1237b/mi] 9cal 8.1/8.29mph Add a comment
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Tough going in an absolute mud fest!! Hamstrings started OK but hated the hard work despite this supposed to be a recovery run.
Split Summary === 1) 1mi - 9:08(9:08/mi) 138/153bpm [1261b/mi] 110cal 6.57/7.87mph 2) 1mi - 8:32(8:32/mi) 146/159bpm [1246b/mi] 108cal 7.03/7.99mph 3) 1mi - 8:03(8:03/mi) 152/162bpm [1223b/mi] 108cal 7.46/8.41mph 4) 1mi - 8:34(8:34/mi) 161/169bpm [1381b/mi] 125cal 7/8.27mph 5) 1mi - 9:35(9:35/mi) 170/180bpm [1629b/mi] 145cal 6.26/7.58mph 6) 1mi - 8:55(8:55/mi) 156/169bpm [1392b/mi] 109cal 6.73/7.83mph 7) 1mi - 9:10(9:10/mi) 161/179bpm [1476b/mi] 116cal 6.55/7.91mph 8) 0.61mi - 5:16(8:35/mi) 170/177bpm [1458b/mi] 80cal 6.99/7.87mph Add a comment
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Legs not so bad considering this was 4 days in a row. Shockwave may be working...early days...
Split Summary === 1) 1mi - 7:12(7:12/mi) 130/142bpm [937b/mi] 77cal 8.33/9.75mph 2) 1mi - 6:54(6:54/mi) 145/154bpm [1000b/mi] 88cal 8.7/9.75mph 3) 1mi - 6:59(6:59/mi) 149/155bpm [1041b/mi] 92cal 8.59/9.56mph 4) 1mi - 6:35(6:35/mi) 149/155bpm [981b/mi] 84cal 9.12/9.91mph 5) 1mi - 6:35(6:35/mi) 150/156bpm [986b/mi] 83cal 9.12/10.27mph 6) 0.01mi - 5(6:11/mi) 149/150bpm [921b/mi] 9.7/9.48mph Add a comment
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Another strong run. Stiffness kicked on after 4 miles but I was able to keep pushing. Good signs.
Split Summary === 1) 1mi - 8:10(8:10/mi) 132/144bpm [1078b/mi] 90cal 7.35/8.83mph 2) 1mi - 6:50(6:50/mi) 136/148bpm [928b/mi] 77cal 8.79/10.46mph 3) 1mi - 6:50(6:50/mi) 137/144bpm [936b/mi] 74cal 8.78/9.6mph 4) 1mi - 7:12(7:12/mi) 137/147bpm [987b/mi] 73cal 8.33/9.14mph 5) 1mi - 7:00(7:00/mi) 138/147bpm [966b/mi] 69cal 8.57/9.71mph 6) 1mi - 7:04(7:04/mi) 138/147bpm [975b/mi] 67cal 8.49/9.39mph 7) 1mi - 6:48(6:48/mi) 134/142bpm [912b/mi] 55cal 8.82/9.48mph 8) 0.02mi - 6(5:51/mi) 133/133bpm [777b/mi] 10.26/8.04mph Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Good start but legs very tired from the last 5 days. 10 miler cut short due to work meetings, probably a good thing.
Glute pain on right side and regular stiffness in hammies coming later, so a good sign. Split Summary === 1) 1mi - 7:42(7:42/mi) 137/151bpm [1055b/mi] 89cal 7.79/8.72mph 2) 1mi - 7:27(7:27/mi) 140/149bpm [1043b/mi] 89cal 8.06/9.04mph 3) 1mi - 7:11(7:11/mi) 152/159bpm [1092b/mi] 99cal 8.35/9.83mph 4) 1mi - 7:28(7:28/mi) 153/159bpm [1143b/mi] 102cal 8.03/9.54mph 5) 1mi - 7:39(7:39/mi) 155/162bpm [1185b/mi] 104cal 7.85/9.37mph 6) 1mi - 7:59(7:59/mi) 157/165bpm [1254b/mi] 106cal 7.51/8.12mph 7) 0.21mi - 1:09(5:31/mi) 159/163bpm [877b/mi] 16cal 10.88/10.96mph Add a comment
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Barely no issues with the left leg until a little discomfort in the final mile. Right leg feels more like a regular injury, so good signs after yesterday's second round of shockwave. Slow pace is coming out quicker as well.
1) 1mi - 7:58(7:58/mi) 128/138bpm [1020b/mi] 84cal 7.53/8.7mph 2) 1mi - 7:47(7:47/mi) 142/151bpm [1104b/mi] 96cal 7.72/9.33mph 3) 1mi - 7:30(7:30/mi) 150/156bpm [1124b/mi] 101cal 8.01/9.79mph 4) 1mi - 7:47(7:47/mi) 149/158bpm [1160b/mi] 99cal 7.71/8.58mph 5) 1mi - 8:00(8:00/mi) 153/158bpm [1225b/mi] 107cal 7.5/9.08mph 6) 1mi - 7:55(7:55/mi) 155/164bpm [1228b/mi] 105cal 7.57/8.97mph 7) 1mi - 7:38(7:38/mi) 155/160bpm [1184b/mi] 101cal 7.85/8.68mph 8) 1mi - 7:25(7:25/mi) 154/161bpm [1141b/mi] 89cal 8.1/9.2mph 9) 0.1mi - 45(7:24/mi) 149/152bpm [1102b/mi] 7cal 8.11/8.77mph Add a comment
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Decent parkrun in the middle of a mixed pacer. Both hamstrings sore after a tough week. Need to build in an extra rest day next week
1) 1mi - 8:00(8:00/mi) 138/151bpm [1105b/mi] 96cal 7.49/8.7mph 2) 1mi - 8:26(8:26/mi) 150/159bpm [1265b/mi] 112cal 7.11/7.97mph 3) 1mi - 7:53(7:53/mi) 159/167bpm [1253b/mi] 115cal 7.61/9.87mph 4) 1mi - 8:10(8:10/mi) 163/171bpm [1330b/mi] 122cal 7.35/9.1mph 5) 1mi - 7:09(7:09/mi) 159/167bpm [1137b/mi] 100cal 8.39/9.39mph 6) 1mi - 7:55(7:55/mi) 162/173bpm [1282b/mi] 115cal 7.58/8.93mph 7) 1mi - 7:42(7:42/mi) 157/164bpm [1209b/mi] 99cal 7.79/8.27mph 8) 0.58mi - 4:25(7:39/mi) 153/162bpm [1171b/mi] 50cal 7.84/11.04mph 9) 1mi - 6:34(6:34/mi) 152/160bpm [999b/mi] 76cal 9.13/10.21mph 10) 1mi - 6:31(6:31/mi) 158/163bpm [1030b/mi] 85cal 9.2/9.71mph 11) 1mi - 6:30(6:30/mi) 154/162bpm [1001b/mi] 75cal 9.23/10.48mph 12) 1mi - 7:40(7:40/mi) 148/159bpm [1135b/mi] 78cal 7.82/10.44mph 13) 1mi - 7:55(7:55/mi) 160/174bpm [1266b/mi] 108cal 7.58/8.43mph 14) 1mi - 7:49(7:49/mi) 159/171bpm [1243b/mi] 104cal 7.67/8.87mph 15) 1mi - 7:37(7:37/mi) 160/167bpm [1220b/mi] 101cal 7.87/8.77mph 16) 1mi - 7:36(7:36/mi) 158/164bpm [1200b/mi] 94cal 7.9/8.79mph 17) 1mi - 7:24(7:24/mi) 159/165bpm [1176b/mi] 87cal 8.12/9.16mph 18) 0.73mi - 5:19(7:19/mi) 157/166bpm [1148b/mi] 54cal 8.21/9.08mph Add a comment
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Tired legs in the mud and rain. Left leg quite good. Tightness in both didn't come till 5 miles.
1) 1mi - 9:04(9:04/mi) 143/159bpm [1297b/mi] 116cal 6.61/8.54mph 2) 1mi - 8:15(8:15/mi) 148/173bpm [1222b/mi] 105cal 7.27/8.56mph 3) 1mi - 7:58(7:58/mi) 164/180bpm [1306b/mi] 121cal 7.54/8.08mph 4) 1mi - 8:27(8:27/mi) 161/180bpm [1361b/mi] 118cal 7.1/8.22mph 5) 1mi - 9:00(9:00/mi) 161/167bpm [1450b/mi] 122cal 6.66/7.76mph 6) 1mi - 8:22(8:22/mi) 158/164bpm [1323b/mi] 109cal 7.16/7.45mph 7) 0.6mi - 4:41(7:45/mi) 157/173bpm [1218b/mi] 57cal 7.74/8.66mph Add a comment
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Good tempo, legs letting me do some pace. Pain more to middle and outside of kept leg. Pain down right from glute to outside of hamstring, not as bad as last week.
1) 1mi - 7:15(7:15/mi) 150/166bpm [1087b/mi] 99cal 8.28/9.77mph 2) 1mi - 6:36(6:36/mi) 153/160bpm [1009b/mi] 93cal 9.1/9.64mph 3) 1mi - 6:54(6:54/mi) 157/168bpm [1084b/mi] 98cal 8.69/10.81mph 4) 1mi - 6:50(6:50/mi) 156/162bpm [1065b/mi] 93cal 8.79/9mph 5) 1mi - 6:31(6:31/mi) 151/159bpm [983b/mi] 81cal 9.22/11mph 6) 0.01mi - 5(7:08/mi) 155/156bpm [1105b/mi] 1cal 8.42/9.66mph Add a comment
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WAC - 1600, 1200, 800, 800, 1200, 1600 (2 min recs)
Good session paces in a diuble day. 1) 1mi - 7:44(7:44/mi) 126/134bpm [975b/mi] 78cal 7.75/8.5mph 2) 1mi - 7:51(7:51/mi) 140/148bpm [1099b/mi] 94cal 7.64/8.22mph 3) 0.08mi - 40(8:48/mi) 140/149bpm [1231b/mi] 7cal 6.82/7.66mph 4) 1mi - 6:18(6:19/mi) 132/146bpm [835b/mi] 63cal 9.49/10.42mph 5) 0.03mi - 2:01(1:02:10/mi) 144/155bpm [8951b/mi] 25cal 0.97/10mph 6) 0.74mi - 4:33(6:07/mi) 146/156bpm [892b/mi] 56cal 9.82/11.61mph 7) 0.04mi - 2:10(1:01:20/mi) 124/141bpm [7606b/mi] 14cal 0.98/10.79mph 8) 0.5mi - 3:03(6:09/mi) 145/155bpm [892b/mi] 36cal 9.75/11.65mph 9) 0.03mi - 2:01(59:30/mi) 127/145bpm [7556b/mi] 14cal 1.01/11mph 10) 0.5mi - 3:05(6:07/mi) 140/154bpm [857b/mi] 31cal 9.8/11.79mph 11) 0.04mi - 2:03(54:30/mi) 125/142bpm [6812b/mi] 13cal 1.1/10.42mph 12) 0.74mi - 4:35(6:11/mi) 134/155bpm [828b/mi] 43cal 9.71/11.06mph 13) 0.04mi - 2:09(56:21/mi) 109/129bpm [6142b/mi] 7cal 1.06/10.33mph 14) 0.99mi - 6:14(6:17/mi) 137/146bpm [860b/mi] 58cal 9.56/10.94mph 15) 0.28mi - 2:38(9:18/mi) 138/146bpm [1284b/mi] 26cal 6.45/9.83mph Add a comment
Knee issue at the start which settled. tendinopathy pain in both legs not until over 4 miles. Left leg very good again.
1) 1mi - 8:36(8:36/mi) 125/135bpm [1076b/mi] 83cal 6.97/9mph 2) 1mi - 8:31(8:31/mi) 139/148bpm [1183b/mi] 100cal 7.05/8.56mph 3) 1mi - 8:18(8:18/mi) 147/155bpm [1219b/mi] 105cal 7.23/8.41mph 4) 1mi - 8:19(8:19/mi) 154/161bpm [1280b/mi] 112cal 7.22/8.37mph 5) 1mi - 8:11(8:11/mi) 160/166bpm [1310b/mi] 119cal 7.33/8.29mph 6) 0.1mi - 46(7:27/mi) 160/162bpm [1193b/mi] 11cal 8.05/7.68mph Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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Easy pace run. Very tired legs after 6 quality days in a row. left leg still good, right leg started like an injury, got better and them tightened after 5 miles.
1) 1mi - 7:52(7:52/mi) 146/154bpm [1148b/mi] 104cal 7.63/8.37mph 2) 1mi - 7:36(7:36/mi) 153/160bpm [1162b/mi] 104cal 7.9/9.66mph 3) 1mi - 7:50(7:50/mi) 145/156bpm [1136b/mi] 93cal 7.66/8.16mph 4) 1mi - 8:04(8:04/mi) 149/156bpm [1203b/mi] 101cal 7.43/8.79mph 5) 1mi - 8:09(8:09/mi) 151/159bpm [1231b/mi] 102cal 7.36/8.31mph 6) 1mi - 7:52(7:52/mi) 154/159bpm [1213b/mi] 102cal 7.62/8.43mph 7) 1mi - 7:46(7:46/mi) 155/162bpm [1203b/mi] 98cal 7.73/8.93mph 8) 1mi - 7:52(7:52/mi) 153/162bpm [1202b/mi] 94cal 7.63/8.5mph 9) 1mi - 7:54(7:54/mi) 152/163bpm [1200b/mi] 87cal 7.6/8.72mph 10) 1mi - 7:37(7:37/mi) 154/165bpm [1173b/mi] 88cal 7.88/9.02mph 11) 0.3mi - 2:15(7:25/mi) 158/164bpm [1172b/mi] 28cal 8.09/8.56mph Add a comment
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Virginia Water 20. Legs very tired, hammies sore from 5 miles. Lots of sick issues today. Burger pub meal my have contributed?
1) 1mi - 8:19(8:19/mi) 133/146bpm [1107b/mi] 93cal 7.21/8.27mph 2) 1mi - 8:45(8:45/mi) 145/161bpm [1269b/mi] 110cal 6.86/7.99mph 3) 1mi - 8:40(8:40/mi) 162/173bpm [1404b/mi] 129cal 6.92/7.41mph 4) 1mi - 8:51(8:51/mi) 163/174bpm [1444b/mi] 132cal 6.77/7.56mph 5) 1mi - 8:17(8:17/mi) 160/173bpm [1326b/mi] 114cal 7.24/8.27mph 6) 1mi - 8:27(8:27/mi) 155/166bpm [1309b/mi] 104cal 7.1/7.83mph 7) 1mi - 8:37(8:37/mi) 155/167bpm [1336b/mi] 102cal 6.96/8.43mph 8) 1mi - 7:44(7:44/mi) 158/163bpm [1221b/mi] 97cal 7.76/8.2mph 9) 1mi - 8:26(8:26/mi) 161/180bpm [1358b/mi] 112cal 7.12/7.78mph 10) 1mi - 8:43(8:43/mi) 167/177bpm [1457b/mi] 127cal 6.88/7.62mph 11) 1mi - 8:44(8:44/mi) 170/181bpm [1485b/mi] 130cal 6.87/8.12mph 12) 1mi - 8:34(8:34/mi) 159/171bpm [1363b/mi] 88cal 7/8.01mph 13) 1mi - 9:00(9:00/mi) 157/166bpm [1413b/mi] 85cal 6.67/8.25mph 14) 1mi - 8:46(8:46/mi) 157/165bpm [1376b/mi] 83cal 6.84/8.1mph 15) 1mi - 8:32(8:32/mi) 146/157bpm [1246b/mi] 47cal 7.03/7.78mph 16) 1mi - 9:01(9:01/mi) 139/158bpm [1254b/mi] 44cal 6.65/8.35mph 17) 1mi - 8:03(8:03/mi) 144/156bpm [1159b/mi] 54cal 7.45/8.56mph 18) 1mi - 8:53(8:53/mi) 147/155bpm [1305b/mi] 63cal 6.76/7.91mph 19) 1mi - 8:29(8:29/mi) 140/148bpm [1188b/mi] 45cal 7.07/7.64mph 20) 1mi - 8:01(8:01/mi) 146/154bpm [1171b/mi] 61cal 7.48/8.33mph 21) 0.01mi - 4(7:36/mi) 145/146bpm [1101b/mi] 7.9/7.24mph Add a comment
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Sore legs but Easy trot. No sick issues like yesterday.
1) 1mi - 8:25(8:25/mi) 125/144bpm [1052b/mi] 85cal 7.13/8.01mph 2) 1mi - 7:45(7:45/mi) 139/147bpm [1078b/mi] 92cal 7.73/8.89mph 3) 1mi - 8:13(8:13/mi) 145/151bpm [1191b/mi] 102cal 7.3/8.25mph 4) 1mi - 7:44(7:44/mi) 146/155bpm [1130b/mi] 93cal 7.75/9.68mph 5) 1mi - 7:46(7:46/mi) 143/151bpm [1111b/mi] 84cal 7.72/8.56mph 6) 0.6mi - 4:39(7:43/mi) 142/151bpm [1095b/mi] 46cal 7.78/8.64mph Add a comment
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Horsell 7 - Intervals: 8 x 6.2x pace (2 min easy recs)
Good session. Legs tir3d and tightened late on but hit all the numbers. 1) 1mi - 7:35(7:35/mi) 138/153bpm [1048b/mi] 91cal 7.9/9.37mph 2) 0.48mi - 3:26(7:12/mi) 144/152bpm [1037b/mi] 43cal 8.33/9.12mph 3) 0.5mi - 3:13(6:25/mi) 151/157bpm [969b/mi] 44cal 9.35/9.85mph 4) 0.23mi - 2:00(8:39/mi) 152/159bpm [1316b/mi] 27cal 6.93/8.93mph 5) 0.5mi - 3:15(6:31/mi) 153/163bpm [997b/mi] 45cal 9.21/10.35mph 6) 0.2mi - 2:00(10:03/mi) 144/152bpm [1447b/mi] 22cal 5.97/10.12mph 7) 0.5mi - 3:06(6:13/mi) 139/146bpm [863b/mi] 31cal 9.66/9.48mph 8) 0.21mi - 2:00(9:29/mi) 142/151bpm [1346b/mi] 20cal 6.33/9.93mph 9) 0.5mi - 3:11(6:23/mi) 145/153bpm [925b/mi] 36cal 9.41/10.67mph 10) 0.19mi - 2:00(10:39/mi) 132/147bpm [1405b/mi] 14cal 5.63/10.12mph 11) 0.5mi - 3:13(6:26/mi) 139/145bpm [895b/mi] 30cal 9.32/10.81mph 12) 0.21mi - 2:00(9:42/mi) 132/142bpm [1281b/mi] 15cal 6.18/9.14mph 13) 0.5mi - 3:14(6:29/mi) 140/145bpm [907b/mi] 30cal 9.26/9.81mph 14) 0.2mi - 2:00(10:11/mi) 135/148bpm [1375b/mi] 16cal 5.89/9.96mph 15) 0.5mi - 3:15(6:29/mi) 138/143bpm [896b/mi] 27cal 9.24/9.64mph 16) 0.2mi - 2:00(10:13/mi) 135/143bpm [1380b/mi] 15cal 5.87/9.62mph 17) 0.5mi - 3:11(6:21/mi) 140/151bpm [889b/mi] 29cal 9.44/10.1mph 18) 0.23mi - 2:00(8:49/mi) 139/144bpm [1225b/mi] 16cal 6.81/9.41mph 19) 0.27mi - 1:55(7:03/mi) 143/147bpm [1008b/mi] 19cal 8.52/9.06mph Add a comment
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Horsell 5 - Recovery run
Right leg stiff, feels like an injury, which is good 1) 1mi - 8:27(8:27/mi) 129/142bpm [1090b/mi] 92cal 7.1/8.43mph 2) 1mi - 7:54(7:54/mi) 145/159bpm [1145b/mi] 102cal 7.6/8.29mph 3) 1mi - 7:53(7:53/mi) 152/160bpm [1199b/mi] 109cal 7.61/9.83mph 4) 1mi - 8:01(8:01/mi) 152/159bpm [1219b/mi] 106cal 7.48/9.52mph 5) 1mi - 8:05(8:05/mi) 158/165bpm [1278b/mi] 114cal 7.42/8.81mph 6) 0.2mi - 1:26(7:06/mi) 157/160bpm [1115b/mi] 20cal 8.44/9.12mph Add a comment
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