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cerid
M45 Glamorgan

Swordfish (57)

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STATUS Stupid random unexplained foot bruise. Went, I took 3 weeks off and then it came back when I ran on it

San Domenico RC

Races
120
Miles
13230
Miles
0
Miles
54
Miles
500
WAVA
74.83%
Mile
5:46
5k
18:00
5M
34:11
10k
38:20
10M
1:08:27
Half
1:24:16
Mara
3:26:14

About Me
Used to be not bad, now a bit heavier and less motivated. "There are three things that happen when you go out too fast, and they are all bad." -- Jake Moe Show More...

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Recent Blogs
Arbitrary	Jan 2023
Well, if you put it like that	Mar 2021
Need a plan	Feb 2021
Actually I was cool all along	Feb 2021

My parkrun
Llanishen Park parkrun Remove This

Recent Training
24th Sep	Long Run	9mi	1:15:21
23rd Sep	parkrun	3.1mi	22:21
22nd Sep	General	0.7mi	19:10
22nd Sep	General	4.2mi	33:50
18th Sep	Easy	4mi	35:05

12 Month Benchmarks	Run	Bike
Mile	5:55	6:39
5k	19:59	25:32
5mi	36:36	1:22:53
10k	46:01	0
10mi	1:21:06	0

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1000

Recent Threads
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Buddies (12)

Followers (3)

Badges Collected	See available badges
+ 236 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
1mi	2		5:46 66.73										6:07 68.05		5:46 5:46/mi	68.05
2mi	4		12:22 66.48		11:25 72.96			11:31 73.92							11:25 5:43/mi	73.92
3mi	1				17:47 71.78										17:47 5:56/mi	71.78
5km	39	20:07 64.56	19:36 66.62	19:01 69.12	18:00 73.55			18:05 74.83	20:04 67.94			21:40 64.85	20:50 67.96	20:14 70.52	18:00 5:48/mi	74.83
4mi	21	27:09 62.09	26:03 65.00	25:17 67.33	24:37 69.59	24:56 69.20		23:52 73.39					27:28 66.79		23:52 5:58/mi	73.39
5mi	4		34:11 62.29	39:48 53.50											34:11 6:50/mi	62.29
5.5mi	1		39:38 59.29												39:38 7:12/mi	59.29
9.3km	1		40:23 61.23												40:23 6:59/mi	61.23
6mi	2						44:02 59.62								44:02 7:20/mi	59.62
10km	17	43:38 60.86	41:57 63.51	43:14 61.87	38:20 70.12	40:29 66.77	45:38 59.61						43:38 65.87	50:01 57.93	38:20 6:10/mi	70.12
6.4mi	1									47:26 60.07					47:26 7:25/mi	60.07
10.3km	1			45:47 60.29											45:47 7:09/mi	60.29
7mi	2				49:05 62.13										49:05 7:01/mi	62.13
8.3mi	1													1:03:59 61.50	1:03:59 7:43/mi	61.50
10mi	3	1:21:49 53.57									1:08:27 67.66				1:08:27 6:51/mi	67.66
10.8mi	1										1:15:04 66.87				1:15:04 6:57/mi	66.87
20km	1						1:41:55 55.27								1:41:55 8:12/mi	55.27
13mi	1	1:40:52 57.11													1:40:52 7:46/mi	57.11
13.1mi	9	1:41:31 57.27		1:34:58 61.39	1:25:12 68.66	1:25:32 69.02		1:24:16 70.96							1:24:16 6:26/mi	70.96
13.3mi	1				1:32:31 64.26										1:32:31 6:59/mi	64.26
16mi	1			2:14:18 53.90											2:14:18 8:24/mi	53.90
26.2mi	2			3:26:14 59.47						3:55:58 53.97					3:26:14 7:52/mi	59.47

2023		Result	WAVA	Distance
10 Sep	Llantwit Major 10k SB	50:01	57.93	10km
2 Sep	Tydfilians Roman Run		0.00	16mi
28 Jun	SSAFA 5K Series Race 2		0.00	5km
4 Jun	Rack Raid stage 11: Caldicot to Penhow PB	1:03:59	61.50	8.3mi
9 May	Rose Inn Series Race 1		0.00	4mi
30 Apr	Cardiff Race for Victory 5k SB	20:14	70.52	5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	5km
15 Jul	Cardiff Summer Series 4 Mile		0.00	4mi
12 Jul	Rose Inn Series Race 3		0.00	4mi
3 Jul	Porthcawl 10K		0.00	10km
14 Jun	Rose Inn Series Race 2		0.00	4mi
4 Jun	Llanishen Park parkrun trial SB	20:50	67.96	5km
29 May	Treforest 10k SB	43:38	65.87	10km
10 May	Rose Inn Series Race 1 SB	27:28	66.79	4mi
6 May	Bannister Anniversary Mile SB	6:07	68.05	1mi
2021		Result	WAVA	Distance
29 Aug	Cardiff Race for Victory 5k SB	21:40	64.85	5km
2019		Result	WAVA	Distance
9 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:15:04	66.87	10.8mi
14 Apr	Les Croupiers Castles 10 PB	1:08:27	67.66	10mi
20 Jan	Les Croupiers Handicap 10	1:10:19	65.33	10mi
2018		Result	WAVA	Distance
22 Apr	London Marathon SB	3:55:58	53.97	26.2mi
3 Mar	Rhayader Round the Lakes		0.00	30km
21 Jan	CF64 winter race PB	47:26	60.07	6.4mi
2017		Result	WAVA	Distance
9 Dec	Haverfordwest parkrun SB	20:04	67.94	5km
2016		Result	WAVA	Distance
2 Oct	Cardiff Half Marathon		0.00	13.1mi
18 Sep	Swansea Bay 10k		0.00	10km
9 Aug	Rose Inn Series Race 4	24:07	72.63	4mi
20 Jul	SSAFA 5K Series Race 3 SB	18:05	74.83	5km
13 Jul	Cosmeston Relays		0.00	3mi
26 Jun	Swansea Half Marathon PB	1:24:16	70.96	13.1mi
14 Jun	Rose Inn Series Race 2 PB	23:52	73.39	4mi
27 May	Cardiff Summer Series 2 Miles SB	11:31	73.92	2mi
10 May	Rose Inn Series Race 1	23:56	73.18	4mi
7 May	Penallta parkrun	18:08	74.63	5km
26 Mar	IAAF World Half Marathon Championships	1:28:51	66.84	13.1mi
2015		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race SB	45:38	59.61	10km
24 Oct	Sugar Loaf (AS)	57:39	37.82	5mi
12 Jul	The Loop 6 mile m/t race PB	44:02	59.62	6mi
9 May	Preseli Beast	4:31:39	41.77	24mi
26 Apr	Offa's Orror PB	1:41:55	55.27	20km
28 Mar	Llanbedr-Blaenafon AL (15m/4500ft)	3:14:05	35.14	15mi
24 Jan	Craig Yr Allt (AS)	35:43	45.27	3.75mi
2014		Result	WAVA	Distance
21 Sep	Swansea Bay 10k		0.00	10km
7 Sep	Chippenham Half Marathon		0.00	13.1mi
6 Sep	Tydfilians Roman Run		0.00	16mi
4 Sep	San Domenico Running Club: Handicap Race 6 - Atlantic Wharf, Cardiff Bay		0.00	4mi
24 Aug	Severn Bridge Half Marathon		0.00	13.1mi
12 Aug	Rose Inn Series Race 4		0.00	4mi
8 Aug	Murder Mile		0.00	1mi
7 Aug	San Domenico Handicap - Port O' Call		0.00	4mi
20 Jul	Swansea Half Marathon SB	1:25:32	69.02	13.1mi
8 Jul	Rose Inn Series Race 3 SB	24:56	69.20	4mi
3 Jul	Tintern Trot	46:26	58.21	10km
10 Jun	Rose Inn Series Race 2	25:22	68.02	4mi
25 May	Treforest 10k SB	40:29	66.77	10km
13 May	Rose Inn Series Race 1	25:23	67.98	4mi
29 Apr	Pentyrch Hill Race		0.00	7mi
2013		Result	WAVA	Distance
15 Dec	Merthyr Mawr Christmas Pudding Race	43:53	61.25	10km
30 Nov	The Blorenge (AS)	35:58	29.33	2.5mi
19 Oct	Gwent League XC - Pontypool - Senior Men		0.00	9.2km
12 Oct	Pontypridd parkrun #1	18:45	70.61	5km
6 Oct	Cardiff Half Marathon	1:29:04	65.95	13.1mi
5 Oct	Fan Fawr (AS)	23:02	36.16	2mi
22 Sep	Swansea Bay 10K PB	38:20	70.12	10km
24 Jul	SSAFA 5K Series Race 3	19:09	69.13	5km
17 Jul	Cosmeston Relays PB	17:47	71.78	3mi
9 Jul	Rose Inn Series Race 3 SB	24:37	69.59	4mi
3 Jul	Cwmcarn Scenic 7 PB	49:05	62.13	7mi
26 Jun	SSAFA 5K Series Race 2 PB	18:00	73.55	5km
21 Jun	Cardiff Summer Series 2 Miles PB	11:25	72.96	2mi
8 Jun	Cardiff Parkrun	18:34	71.31	5km
2 Jun	Rack Raid Stage 8 - Usk to Tintern PB	1:32:31	64.26	13.25mi
26 May	Treforest 10k	39:44	67.65	10km
22 May	SAAFA 5K Series Race 1	18:11	72.81	5km
9 May	San Domenico Handicap - Sophia Gardens	25:11	68.03	4mi
30 Apr	Pentyrch Hill Race	56:42	53.78	7mi
7 Apr	White Horse Half Marathon SB	1:25:12	68.66	13.1mi
3 Mar	Llanelli Waterside Half Marathon	1:29:14	65.55	13.1mi
2012		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite SB	19:01	69.12	5km
16 Dec	Merthyr Mawr Christmas Pudding Race	48:08	55.58	10km
8 Dec	Cardiff Parkrun	19:11	68.52	5km
1 Dec	Cardiff parkrun	19:23	67.81	5km
10 Nov	Gwent League Brecon (Parc de Pugh) Senior Men PB	45:47	60.29	10.3km
3 Nov	Newcastle parkrun	21:18	61.71	5km
21 Oct	Gwent League XC - Bridgend - Senior Men SB	43:14	61.87	10km
25 Aug	Tydfilians Roman Run PB	2:14:18	53.90	16mi
14 Aug	Rose Inn Series Race 4 SB	25:17	67.33	4mi
16 Jun	Cardiff Parkrun	19:28	67.52	5km
12 Jun	Rose Inn Series Race 2	25:37	66.45	4mi
17 May	San Domenico Handicap - Sophia Gardens	25:37	66.45	4mi
8 May	Rose Inn Series Race 1	25:55	65.68	4mi
22 Apr	London Marathon PB	3:26:14	59.47	26.2mi
12 Apr	San Domenico Handicap - Port O' Call	30:27	55.91	4mi
1 Apr	White Horse Half Marathon SB	1:34:58	61.39	13.1mi
3 Mar	Gwent Cross Country League - Bristol - Senior Men	43:56	60.64	10km
2 Jan	Old Father Time 5 Mile SB	39:48	53.50	5mi
2011		Result	WAVA	Distance
31 Dec	Cardiff 5K Parkrun	24:41	52.90	5km
31 Dec	Nos Galan 5K Elite	20:36	63.39	5km
27 Dec	San Domenico Handicap - Port O' Call	27:05	62.52	4mi
4 Dec	Gwent Cross Country League - Swansea - Senior Men PB	40:23	61.23	9.3km
9 Oct	Gwent Cross Country League - Bridgend - Senior Men	46:35	57.19	10km
10 Sep	Cardiff 5K Parkrun	20:49	62.73	5km
6 Sep	Rose Inn Relays		0.00	2mi
3 Sep	Cardiff 5K Parkrun	21:22	61.11	5km
27 Aug	Ras Beca (BS) 5 Miles/1050 Feet	50:28	42.19	5mi
20 Aug	Cardiff 5K Parkrun	22:21	58.42	5km
13 Aug	Newport Parkrun	22:10	58.91	5km
23 Jul	Cardiff 5K Parkrun	22:05	59.13	5km
22 Jul	Self Transcendence Cardiff 3 x 1 mile relay PB	5:46	66.73	1mi
30 Jun	Tintern Trot	49:17	52.15	6mi
25 Jun	Cardiff 5K Parkrun	23:36	55.33	5km
22 Jun	SSAFA 5K Series Race 2 SB	19:36	66.62	5km
19 Jun	Llanelli Waterside 10k SB	41:57	63.51	10km
14 Jun	Rose Inn Series Race 2	26:16	64.46	4mi
11 Jun	Cardiff 5K Parkrun	22:08	59.00	5km
4 Jun	Cardiff 5K Parkrun	19:48	65.95	5km
25 May	San Domenico Handicap - Atlantic Wharf	26:32	63.81	4mi
22 May	Rack Raid Stage 7 - Raglan to Usk PB	39:38	59.29	5.5mi
13 May	Self Transcendence 2 mile race SB	12:22	66.48	2mi
10 May	Rose Inn Series Race 1 SB	26:03	65.00	4mi
2 May	Cardiff Bay 5 PB	34:11	62.29	5mi
30 Apr	Cardiff 5K Parkrun	21:09	61.74	5km
23 Apr	Cardiff 5K Parkrun	23:18	56.04	5km
19 Apr	San Domenico Handicap - Sophia Gardens	27:11	62.29	4mi
27 Mar	Richard Burton 10k	45:20	58.58	10km
26 Feb	Cardiff 5K Parkrun	20:09	64.45	5km
19 Feb	Cardiff 5K parkrun	22:03	58.90	5km
12 Feb	Gwent League Brecon Senior Men	45:46	58.02	10km
29 Jan	Cardiff 5K Parkrun	22:28	57.81	5km
22 Jan	Cardiff 5K Parkrun	22:45	57.09	5km
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:40:52	57.11	12.98mi
10 Oct	Gwent XC League Senior Men - Bridgend	44:38	59.49	10km
3 Oct	Cricklade Half Marathon SB	1:41:31	57.27	13.1mi
21 Sep	San Domenico Handicap - Pound Hill	29:09	57.83	4mi
18 Sep	Cardiff 5K Parkrun SB	20:07	64.56	5km
4 Sep	Cardiff 5K Parkrun	20:42	62.74	5km
26 Aug	San Domenico Handicap - Atlantic Wharf SB	27:09	62.09	4mi
15 Aug	Merthyr Police 10K SB	43:38	60.86	10km
3 Jul	Cardiff 5K Parkrun	21:25	60.64	5km
7 Mar	Bath Half	1:59:19	48.65	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:21:49	53.57	10mi
13 Feb	Cardiff parkrun	23:30	55.03	5km
30 Jan	Cardiff parkrun	24:00	53.88	5km
23 Jan	Cardiff 5K Parkrun	25:18	51.11	5km

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	10	0	3	22	15	9	26	20	2	0	0	0	107
2023	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2023	69	91	75	88	95	67	28	57	64	0	0	0	633
2023	0	0	0	0	0	0	9	9	0	0	0	0	19
2022	29	14	4	20	5	14	24	44	11	10	0	0	174
2022	84	41	33	55	70	46	59	64	46	38	7	28	571
2022	0	0	0	0	4	0	0	5	0	0	0	0	9
2021	16	17	9	4	4	5	10	2	7	2	1	2	79
2021	69	72	44	73	53	48	53	77	43	47	31	32	643
2021	0	0	0	0	0	4	6	0	0	0	0	0	10
2020	0	0	0	0	0	0	15	46	7	15	16	24	123
2020	53	12	51	67	56	71	79	84	78	100	90	52	793
2020	0	0	0	0	0	0	0	3	5	4	3	0	15
2019	0	0	0	0	9	0	0	1	0	0	0	6	16
2019	69	39	73	67	60	68	28	63	31	37	24	36	595
2018	103	78	66	88	76	57	42	89	40	41	32	61	771
2017	74	78	88	83	81	58	53	94	84	73	93	80	939
2017	0	0	0	0	0	0	2	0	0	0	0	0	2
2016	119	129	88	85	94	137	135	81	67	81	60	54	1130
2015	131	112	98	86	138	107	114	122	96	104	86	93	1288
2014	183	153	56	56	116	125	146	57	23	129	127	157	1329
2013	126	174	161	150	161	134	147	89	117	103	113	129	1605
2012	112	157	146	139	91	79	123	138	116	34	102	122	1358
2011	55	61	56	50	105	133	41	51	90	78	92	43	856
2010	51	39	17	15	60	62	91	69	51	38	0	17	509
2009	0	0	0	0	0	0	2	22	33	53	52	47	210

Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4
6.3mi, 1:00:14 Run - Mimbling Run with (not) Moti. A lot of stopping. Split Summary === 1) 1mi - 9:31(9:31/mi) 117/133bpm [1114b/mi] 121cal 335/435W 2) 1mi - 8:22(8:22/mi) 128/145bpm [1072b/mi] 117cal 395/536W 3) 1mi - 10:19(10:19/mi) 119/143bpm [1227b/mi] 122cal 339/500W 4) 1mi - 10:18(10:18/mi) 121/139bpm [1245b/mi] 121cal 331/475W 5) 1mi - 9:44(9:44/mi) 117/140bpm [1139b/mi] 117cal 338/441W 6) 1mi - 9:42(9:42/mi) 129/138bpm [1252b/mi] 127cal 328/389W 7) 0.25mi - 2:17(9:01/mi) 124/142bpm [1117b/mi] 29cal 376/662W Add a comment	2.1mi, 53:18 Walk - General Split Summary === 1) 1mi - 23:27(23:27/mi) 74/86bpm [1735b/mi] 111cal 46/56rpm 2) 1mi - 26:58(26:58/mi) 64/80bpm [1726b/mi] 110cal 38/60rpm 3) 0.13mi - 2:53(22:00/mi) 64/73bpm [1407b/mi] 14cal 49/52rpm Add a comment	-	-	3.1mi, 21:30 Run - parkrun Split Summary === 1) 1mi - 6:51(6:51/mi) 144/158bpm [987b/mi] 112cal 468/573W 2) 1mi - 6:59(6:59/mi) 163/166bpm [1138b/mi] 125cal 464/529W 3) 1mi - 6:54(6:54/mi) 167/170bpm [1152b/mi] 125cal 471/529W 4) 0.13mi - 46(5:58/mi) 172/173bpm [1026b/mi] 15cal 502/521W Add a comment	6.2mi, 48:01 Run - General Split Summary === 1) 1mi - 8:07(8:07/mi) 133/152bpm [1080b/mi] 122cal 410/484W 2) 1mi - 7:34(7:34/mi) 151/155bpm [1143b/mi] 127cal 427/449W 3) 1mi - 8:00(8:00/mi) 147/150bpm [1177b/mi] 129cal 394/433W 4) 1mi - 8:03(8:03/mi) 145/155bpm [1167b/mi] 125cal 413/511W 5) 1mi - 7:38(7:38/mi) 157/160bpm [1198b/mi] 129cal 421/444W 6) 1mi - 7:27(7:27/mi) 160/163bpm [1191b/mi] 127cal 424/461W 7) 0.16mi - 1:12(7:19/mi) 162/163bpm [1185b/mi] 21cal 436/468W Add a comment	3.8mi, 32:05 Run - Easy Red plan day 1: 30 mins easy + 6 ST Split Summary === 1) 1mi - 9:01(9:01/mi) 129/145bpm [1164b/mi] 125cal 383/479W 2) 1mi - 7:52(7:52/mi) 147/153bpm [1157b/mi] 130cal 428/607W 3) 1mi - 8:25(8:25/mi) 149/152bpm [1254b/mi] 133cal 387/446W 4) 0.8mi - 6:46(8:26/mi) 148/151bpm [1247b/mi] 103cal 377/424W Add a comment
Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11
1mi, 22:55 Walk - General Split Summary === 1) 0.96mi - 22:55(23:51/mi) 68/81bpm [1621b/mi] 104cal 45/52rpm Add a comment	-	3.3mi, 30:02 Run - Treadmill Split Summary === 1) 1mi - 9:20(9:20/mi) 116/129bpm [1083b/mi] 100cal 339/379W 2) 1mi - 8:48(8:48/mi) 129/134bpm [1136b/mi] 111cal 359/373W 3) 1mi - 8:54(8:54/mi) 135/140bpm [1202b/mi] 119cal 355/372W 4) 0.34mi - 2:59(8:44/mi) 143/146bpm [1249b/mi] 44cal 360/369W Add a comment	-	-	6.3mi, 50:04 Run - Race Split Summary === 1) 1mi - 7:21(7:21/mi) 132/146bpm [971b/mi] 111cal 451/630W 2) 1mi - 7:08(7:08/mi) 145/151bpm [1035b/mi] 118cal 437/575W 3) 1mi - 8:18(8:18/mi) 153/165bpm [1271b/mi] 136cal 417/602W 4) 1mi - 8:41(8:41/mi) 156/161bpm [1355b/mi] 142cal 391/576W 5) 1mi - 8:12(8:12/mi) 160/163bpm [1313b/mi] 138cal 392/488W 6) 1mi - 8:19(8:19/mi) 163/185bpm [1356b/mi] 141cal 417/505W 7) 0.29mi - 2:04(7:06/mi) 169/173bpm [1201b/mi] 38cal 498/584W Add a comment	-
Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18
3.9mi, 32:25 Run - Easy Split Summary === 1) 1mi - 8:43(8:43/mi) 130/144bpm [1132b/mi] 125cal 393/475W 2) 1mi - 7:46(7:46/mi) 149/156bpm [1158b/mi] 130cal 423/591W 3) 1mi - 8:26(8:26/mi) 149/154bpm [1257b/mi] 136cal 398/536W 4) 0.89mi - 7:30(8:25/mi) 147/154bpm [1237b/mi] 116cal 387/485W Add a comment	-	5.4mi, 44:14 Run - Intervals 3 x 1M@T off 1min Split Summary === 1) 1mi - 9:12(9:12/mi) 126/141bpm [1160b/mi] 125cal 356/453W 2) 0.1mi - 48(8:19/mi) 142/143bpm [1180b/mi] 12cal 379/391W 3) 1mi - 7:06(7:06/mi) 155/160bpm [1101b/mi] 124cal 451/523W 4) 0.03mi - 1:00(31:35/mi) 146/168bpm [4612b/mi] 14cal 95/466W 5) 1mi - 7:03(7:03/mi) 156/167bpm [1100b/mi] 121cal 457/554W 6) 0.06mi - 1:00(18:09/mi) 149/164bpm [2703b/mi] 13cal 167/487W 7) 1mi - 6:59(6:59/mi) 157/167bpm [1097b/mi] 123cal 460/557W 8) 0.06mi - 1:00(17:38/mi) 152/165bpm [2679b/mi] 13cal 178/483W 9) 1mi - 8:34(8:34/mi) 149/155bpm [1276b/mi] 132cal 395/454W 10) 0.16mi - 1:26(8:47/mi) 145/148bpm [1273b/mi] 21cal 391/404W 11) 0.01mi - 6(7:34/mi) 148/148bpm [1119b/mi] 1cal 403/404W Add a comment	-	3.1mi, 23:14 Run - parkrun Split Summary === 1) 1mi - 7:28(7:28/mi) 128/146bpm [956b/mi] 109cal 431/591W 2) 1mi - 7:32(7:32/mi) 148/156bpm [1114b/mi] 127cal 467/621W 3) 1mi - 7:18(7:18/mi) 154/160bpm [1123b/mi] 125cal 465/594W 4) 0.13mi - 56(7:04/mi) 154/156bpm [1088b/mi] 16cal 468/521W Add a comment	8.5mi, 1:12:56 Run - Long Run Split Summary === 1) 1mi - 9:08(9:08/mi) 128/140bpm [1169b/mi] 127cal 381/478W 2) 1mi - 8:44(8:44/mi) 140/146bpm [1223b/mi] 131cal 395/505W 3) 1mi - 8:31(8:31/mi) 142/151bpm [1209b/mi] 130cal 430/549W 4) 1mi - 8:21(8:21/mi) 144/154bpm [1203b/mi] 126cal 396/486W 5) 1mi - 8:26(8:26/mi) 144/148bpm [1213b/mi] 125cal 391/477W 6) 1mi - 8:33(8:33/mi) 146/153bpm [1249b/mi] 129cal 389/481W 7) 1mi - 8:47(8:47/mi) 151/158bpm [1326b/mi] 137cal 393/469W 8) 1mi - 8:03(8:03/mi) 151/156bpm [1216b/mi] 123cal 384/424W 9) 0.52mi - 4:23(8:23/mi) 153/155bpm [1282b/mi] 68cal 375/420W Add a comment	4mi, 35:05 Run - Easy Split Summary === 1) 1mi - 9:08(9:08/mi) 127/140bpm [1160b/mi] 127cal 358/489W 2) 1mi - 8:02(8:02/mi) 142/151bpm [1140b/mi] 130cal 406/647W 3) 1mi - 8:42(8:42/mi) 143/148bpm [1244b/mi] 131cal 399/506W 4) 1mi - 9:00(9:00/mi) 137/141bpm [1232b/mi] 124cal 396/424W 5) 0.02mi - 13(9:06/mi) 136/137bpm [1237b/mi] 3cal 392/402W Add a comment
Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25
-	-	-	0.7mi, 19:10 Walk - General Split Summary === 1) 0.73mi - 19:10(26:16/mi) 72/90bpm [1891b/mi] 82cal 40/66rpm Add a comment 4.2mi, 33:50 Run - General Split Summary === 1) 1mi - 8:55(8:55/mi) 122/133bpm [1087b/mi] 119cal 366/474W 2) 1mi - 8:03(8:03/mi) 139/147bpm [1120b/mi] 123cal 388/497W 3) 1mi - 7:45(7:45/mi) 146/151bpm [1131b/mi] 124cal 439/488W 4) 1mi - 7:48(7:48/mi) 150/155bpm [1170b/mi] 127cal 445/521W 5) 0.17mi - 1:19(7:48/mi) 145/149bpm [1131b/mi] 20cal 398/470W Add a comment	3.1mi, 22:21 Run - parkrun Ashton Court parkrun 63rd Split Summary === 1) 1mi - 8:22(8:22/mi) 142/155bpm [1189b/mi] 131cal 492/587W 2) 1mi - 7:26(7:26/mi) 155/160bpm [1152b/mi] 128cal 466/536W 3) 1mi - 5:56(5:56/mi) 154/156bpm [913b/mi] 101cal 415/516W 4) 0.1mi - 38(6:02/mi) 151/165bpm [912b/mi] 11cal 504/553W Add a comment	9mi, 1:15:21 Run - Long Run Split Summary === 1) 1mi - 9:04(9:04/mi) 130/146bpm [1179b/mi] 127cal 378/459W 2) 1mi - 8:17(8:17/mi) 143/148bpm [1185b/mi] 127cal 392/478W 3) 1mi - 8:08(8:08/mi) 145/152bpm [1179b/mi] 126cal 398/445W 4) 1mi - 8:18(8:18/mi) 151/158bpm [1253b/mi] 132cal 406/481W 5) 1mi - 8:09(8:09/mi) 151/154bpm [1231b/mi] 127cal 391/471W 6) 1mi - 8:17(8:17/mi) 152/155bpm [1259b/mi] 131cal 395/472W 7) 1mi - 8:21(8:21/mi) 154/157bpm [1286b/mi] 131cal 385/493W 8) 1mi - 8:19(8:19/mi) 157/161bpm [1305b/mi] 131cal 391/490W 9) 1mi - 8:16(8:16/mi) 160/164bpm [1322b/mi] 133cal 404/518W 10) 0.03mi - 12(7:27/mi) 156/157bpm [1161b/mi] 3cal 335/345W Add a comment	-

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