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Paul N
M40

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STATUS Fuck it Dude. Let's go running.

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Recent Blogs
Chewie, we're home?	Dec 2020
Fetch Treasure Hunt - April	Apr 2020
March Treasure Hunt	Mar 2020

My parkrun
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Recent Training
20th Sep	General	9.7mi	1:29:00
19th Sep	General	3.1mi	27:29
19th Sep	Strength	0mi	57:58
19th Sep	General	3.1mi	27:04
15th Sep	General	3.4mi	28:27

12 Month Benchmarks	Run	Bike
Mile	5:49	4:36
5k	18:22	16:15
5mi	29:26	1:11:52
10k	38:28	1:19:49
10mi	1:03:26	0
Half	1:26:51	0
20mi	2:13:44	0

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2023 Targets	Set your targets
Run 3107

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	2				7:44 50.05			6:00 65.88				6:00 6:00/mi	65.88
5km	48	20:28 62.79	21:08 60.80		20:31 64.07	19:47 66.92	20:24 64.90	19:19 69.54	18:53 71.14	18:45 72.71		18:45 6:02/mi	72.71
8km	1										29:53 73.68	29:53 6:01/mi	73.68
5mi	7	35:50 58.79		35:22 59.57				34:23 63.41		48:54 45.27	30:24 72.82	30:24 6:05/mi	72.82
5.5mi	3			48:50 47.64				45:01 53.02				45:01 8:11/mi	53.02
6mi	2									46:37 56.73		46:37 7:46/mi	56.73
10km	13	42:34 62.02	42:53 61.56	43:55 60.14		43:54 61.23		40:13 67.64		38:43 71.32		38:43 6:14/mi	71.32
8mi	1					58:02 60.50						58:02 7:15/mi	60.50
8.5mi	2					1:24:05 44.51				1:33:06 41.27		1:24:05 9:54/mi	44.51
10mi	4	1:15:45 57.76										1:15:45 7:35/mi	57.76
13.1mi	10	1:58:02 49.12	1:36:37 60.00			1:34:35 62.10	1:35:32 61.48	1:29:12 66.58			1:23:22 72.27	1:23:22 6:22/mi	72.27
26.2mi	4							3:41:54 56.12	3:20:25 62.55		4:26:56 47.71	3:20:25 7:39/mi	62.55
54mi	1							8:59:35 56.38				8:59:35 10:00/mi	56.38

2023		Result	WAVA	Distance
1 Sep	Kerry Way Ultra		0.00	200km
12 Aug	Seven Seven's - NIMRA		0.00	19mi
18 Jun	Flagstaff to Carlingford - NIMRA		0.00	10mi
10 Jun	Mourne Way Marathon SB	4:26:56	47.71	26.2mi
26 Mar	Bank of America Shamrock Shuffle PB	29:53	73.68	8km
19 Mar	The Zurich Barcelona Marathon		0.00	26.2mi
4 Mar	Carlingford half marathon PB	1:23:22	72.27	13.1mi
29 Jan	Raheny 5 PB	30:24	72.82	5mi
2022		Result	WAVA	Distance
31 Dec	Belfast Victoria parkrun PB	18:45	72.71	5km
27 Dec	Castlewellan Christmas cracker SB	1:33:06	41.27	8.5mi
25 Dec	Christmas Waterworks Parkrun	19:56	68.39	5km
3 Dec	Podium 4 Sport Seeley Cup 10k PB	38:43	71.32	10km
12 Nov	Belfast Victoria parkrun	19:17	70.70	5km
19 Jun	Flagstaff to Carlingford - NIMRA	2:24:59	31.43	10mi
14 Apr	Castlewellan - H&D SB	48:54	45.27	5mi
1 Jan	Race Over The Glens PB	46:37	56.73	6mi
2021		Result	WAVA	Distance
29 Aug	Antrim Coast Half Marathon		0.00	13.1mi
14 Aug	Seven Sevens		0.00	19mi
5 Aug	Loughahannagh Horseshow	1:08:27	28.86	4.5mi
31 Jul	The Fallows	1:43:17	39.88	9.15mi
17 Jul	Spelga Skyline	4:12:00	23.73	13.1mi
26 Jun	Midnight Marathon		0.00	26.2mi
12 Jun	Cairncastle Classic Fell Race	1:33:15	48.50	10mi
29 May	Whitespace NIURA 100k Championships		0.00	100km
16 May	ChampionChip Ireland - Lisburn Festival of Running Marathon PB	3:20:25	62.55	26.2mi
20 Feb	Fake parkrun SB	18:53	71.14	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	35:42	37.63	5km
26 Sep	Slieve Donard Race	1:16:07	30.11	5.25mi
30 Aug	Loop the Lough PB	8:59:35	56.38	54mi
22 Aug	ChampionChip Ireland Running Series- Event 4 (Down Royal) SB	40:13	67.64	10km
15 Aug	Fetch Virtual Weekend Mile PB	6:00	65.87	1mi
1 Aug	Championchip Ireland Running Series - EIKON 5k SB	19:19	69.54	5km
18 Jul	ChampionChip Ireland Running Series Half Marathon SB	1:29:12	66.58	13.1mi
11 Jul	Fetch Virtual Weekend 5 Mile SB	34:23	63.41	5mi
4 Jul	Fake parkrun	19:39	68.36	5km
20 Jun	Fake parkrun	19:55	67.45	5km
11 Jun	Virtual West Highland Way Race	14:15:36	74.31	95mi
6 Jun	Fetch Virtual Weekend Half Marathon	1:43:52	57.18	13.1mi
6 Jun	Fake parkrun	20:02	67.05	5km
30 May	Fetch Virtual Weekend Marathon SB	3:41:54	56.12	26.2mi
30 May	Fetch Virtual Weekend Half Marathon	1:47:11	55.41	13.1mi
23 May	Fetch Virtual Weekend 10k	42:25	64.13	10km
16 May	Fake parkrun	20:08	66.72	5km
2 May	Fake parkrun	20:20	66.06	5km
8 Mar	Castle Trilogy - Part 1	5:54:48	42.91	50km
29 Feb	Belfast Victoria parkrun	19:48	67.35	5km
15 Feb	Belfast Victoria parkrun	20:01	66.62	5km
8 Feb	Ormeau parkrun	20:14	65.91	5km
1 Feb	Carrickfergus Midnight Marathon	4:36:00	44.85	26.2mi
25 Jan	Belfast Victoria parkrun	20:05	66.40	5km
18 Jan	Orangefield Parkrun	21:05	63.25	5km
10 Jan	Castlewellan 10k Night Edition	47:33	56.84	10km
4 Jan	Belfast Victoria parkrun	20:01	66.62	5km
1 Jan	Race Over The Glens PB	45:01	53.02	5.5mi
2019		Result	WAVA	Distance
5 May	Deep RiverRock Belfast City Marathon		0.00	26.2mi
6 Apr	Queen's parkrun, Belfast	20:52	63.45	5km
30 Mar	Stranmillis College parkrun	21:24	61.87	5km
23 Mar	Larne Half Marathon SB	1:35:32	61.48	13.1mi
16 Mar	Castlewellan parkrun	21:03	62.89	5km
2 Mar	Ormeau parkrun	20:32	64.48	5km
16 Feb	Ormeau parkrun SB	20:24	64.90	5km
2 Feb	Ormeau parkrun	20:28	64.69	5km
26 Jan	Ormeau parkrun	21:21	62.01	5km
12 Jan	Ormeau parkrun	20:43	63.91	5km
1 Jan	Race Over The Glens	44:04	58.85	6mi
2018		Result	WAVA	Distance
29 Dec	Castlewellan Christmas Cracker PB	1:24:05	44.51	8.5mi
8 Dec	Castlewellan parkrun	20:18	65.22	5km
1 Dec	Belfast Victoria parkrun SB	19:47	66.92	5km
24 Nov	Ormeau parkrun	20:00	66.20	5km
17 Nov	Belfast Victoria parkrun	20:03	66.03	5km
10 Nov	Ormeau parkrun	20:13	65.49	5km
27 Oct	Ormeau parkrun	20:33	64.42	5km
20 Oct	GR8 Dundrum Run PB	58:02	60.50	8mi
13 Oct	Ormeau parkrun	20:52	63.45	5km
23 Sep	Belfast Half Marathon SB	1:34:35	62.10	13.1mi
8 Sep	Ormeau parkrun	20:34	64.37	5km
2 Sep	Laganside 10k SB	43:54	61.23	10km
25 Aug	Ormeau parkrun	20:57	63.19	5km
18 Aug	Ormeau parkrun	21:16	62.25	5km
28 Jul	Ormeau parkrun	21:45	60.87	5km
21 Jul	Ormeau parkrun	22:02	60.09	5km
30 Jun	Castlewellan parkrun	22:41	58.37	5km
23 Jun	Stormont parkrun	22:23	59.15	5km
2017		Result	WAVA	Distance
12 Dec	Mill Hill Mile SB	7:44	50.05	1mi
30 Sep	Castlewellan parkrun	21:05	62.35	5km
19 Aug	Ormeau parkrun	20:37	63.76	5km
12 Aug	Ormeau parkrun	21:08	62.20	5km
29 Jul	Belfast Victoria parkrun SB	20:31	64.07	5km
2012		Result	WAVA	Distance
22 Apr	Titanic Quarter 10km SB	43:55	60.14	10km
19 Apr	Hill and Dale Race 2	50:24	41.82	5mi
12 Apr	Hill and Dale Race 1 SB	48:50	47.64	5.5mi
9 Apr	Whitehead 5 Mile Road Race SB	35:22	59.57	5mi
31 Mar	Leitrim 5 Mile Road Race	37:10	56.68	5mi
25 Mar	Spring Lake 10k	49:58	52.84	10km
2011		Result	WAVA	Distance
24 Jun	Ards Half Marathon SB	1:36:37	60.00	13.1mi
13 May	Les Jones 10k	43:58	60.05	10km
16 Apr	Ballynahinch 10k Road Race SB	42:53	61.56	10km
14 Apr	Hill & Dale Race 1 - Castlewellan	46:25	50.12	5.5mi
10 Apr	Titanic Quarter 10km	43:27	60.76	10km
19 Mar	Larne Half Marathon	1:37:30	59.46	13.1mi
29 Jan	Waterworks Parkrun 12 SB	21:08	60.80	5km
15 Jan	Waterworks Parkrun 11	21:54	58.68	5km
8 Jan	Belfast Parkrun (week 10)	21:49	58.90	5km
2010		Result	WAVA	Distance
20 Nov	Waterworks Park Run 3 SB	20:28	62.79	5km
13 Nov	Waterworks Park Run 2	21:21	60.19	5km
25 Sep	Bangor 10km Road Race SB	42:34	62.02	10km
5 Sep	Spar Laganside 10K	44:21	59.53	10km
14 Aug	Scott & Gault Memorial 10 mile Road Race PB	1:15:45	57.76	10mi
6 Aug	Ards 5-Mile Charity Challange SB	35:50	58.79	5mi
20 Jul	Portaferry 10 Mile Road Race	1:22:59	52.72	10mi
2 Jul	Ards Half Marathon SB	1:58:02	49.12	13.1mi
6 Jun	Carrickfergus 10k	55:00	48.00	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	6	0	21	29	0	4	9	7	0	0	0	0	75
2023	373	297	187	89	234	160	77	135	149	0	0	0	1701
2023	0	7	0	0	0	0	0	0	0	0	0	0	7
2022	6	3	17	4	3	3	32	0	0	0	8	20	95
2022	361	245	198	281	219	186	92	141	157	307	342	313	2842
2022	0	16	5	2	0	10	0	0	7	0	0	0	39
2021	9	19	7	18	11	0	10	0	0	51	13	16	154
2021	308	269	315	261	251	258	198	132	243	303	214	324	3074
2020	11	32	7	0	32	60	39	10	0	0	0	0	191
2020	208	202	111	273	305	304	304	319	242	244	200	294	3006
2019	0	0	0	11	2	0	0	0	24	0	0	0	37
2019	57	129	122	143	18	0	4	9	127	135	48	169	962
2019	0	6	0	0	0	0	0	0	0	0	0	0	6
2018	0	0	0	0	0	0	0	0	0	0	0	3	3
2018	0	0	0	0	0	0	0	26	136	131	96	78	468
2018	0	0	0	0	0	0	0	1	12	4	0	0	17
2014	40	15	0	0	0	0	0	0	0	0	0	0	55
2012	61	0	56	162	118	0	0	0	0	0	0	0	397
2011	157	38	0	0	0	0	0	0	0	0	0	0	195
2010	0	0	0	0	0	0	0	170	157	114	152	0	593

Fri 25th Aug Aug 25	Sat 26th Aug Aug 26	Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31
2.5mi, 22:10 Run - General Split Summary === 1) 3.98km - 22:10(5:34/km) 153/165bpm [852b/km] 282cal 10.77/11.49kmph Add a comment 0mi, 54:45 Cross - Strength Add a comment 3.1mi, 28:09 Run - General Split Summary === 1) 5.02km - 28:09(5:36/km) 147/165bpm [823b/km] 332cal 10.71/11.59kmph Add a comment	8mi, 1:11:17 Run - General Split Summary === 1) 12.87km - 1:11:17(5:32/km) 155/173bpm [859b/km] 869cal 10.83/12.6kmph Add a comment	10.5mi, 1:33:28 Run - General Split Summary === 1) 16.86km - 1:33:28(5:33/km) 154/175bpm [854b/km] 1092cal 10.83/12.33kmph Add a comment	0.9mi, 30:43 Cross - Kayaking Split Summary === 1) 1.4km - 30:43(22:00/km) 82/101bpm [1803b/km] 88cal 2.73/14.93kmph Add a comment	3.1mi, 28:47 Run - General Split Summary === 1) 5.04km - 28:47(5:43/km) 149/158bpm [851b/km] 350cal 10.5/11.15kmph Add a comment 0mi, 58:27 Cross - Strength Add a comment 3.1mi, 27:03 Run - General Split Summary === 1) 5.03km - 27:03(5:23/km) 149/162bpm [801b/km] 326cal 11.15/12.12kmph Add a comment	10mi, 1:24:50 Run - General Split Summary === 1) 16.02km - 1:24:50(5:18/km) 151/172bpm [799b/km] 997cal 11.33/12.77kmph Add a comment	3.1mi, 27:04 Run - General Split Summary === 1) 5.04km - 27:04(5:22/km) 154/169bpm [827b/km] 359cal 11.18/11.72kmph Add a comment 0mi, 1:00:18 Cross - Strength Add a comment 3.1mi, 25:12 Run - General Split Summary === 1) 5.03km - 25:12(5:00/km) 152/174bpm [761b/km] 323cal 11.98/13.5kmph Add a comment
Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7
8.5mi, 1:18:01 Run - General Split Summary === 1) 13.74km - 1:18:01(5:41/km) 152/170bpm [863b/km] 949cal 10.57/11.86kmph Add a comment	6.3mi, 59:03 Run - General Split Summary === 1) 10.06km - 59:03(5:52/km) 150/163bpm [881b/km] 694cal 10.22/11.32kmph Add a comment 3.1mi, 29:12 Run - General Split Summary === 1) 5.04km - 29:12(5:48/km) 152/171bpm [881b/km] 373cal 10.35/10.88kmph Add a comment 0mi, 56:44 Cross - Strength Add a comment 3.1mi, 28:55 Run - General Split Summary === 1) 5.05km - 28:55(5:44/km) 146/159bpm [837b/km] 346cal 10.47/11.66kmph Add a comment	13.4mi, 2:11:01 Run - General Split Summary === 1) 1.61km - 9:26(5:51/km) 142/156bpm [832b/km] 109cal 10.24/11.32kmph 2) 1.61km - 9:26(5:52/km) 148/160bpm [868b/km] 114cal 10.23/11.42kmph 3) 1.61km - 10:22(6:26/km) 153/173bpm [985b/km] 127cal 9.32/11.39kmph 4) 1.61km - 9:41(6:01/km) 156/170bpm [939b/km] 122cal 9.97/11.62kmph 5) 1.61km - 10:24(6:27/km) 161/173bpm [1040b/km] 136cal 9.29/11.02kmph 6) 1.61km - 10:03(6:15/km) 161/175bpm [1006b/km] 126cal 9.6/12.09kmph 7) 1.61km - 10:00(6:13/km) 155/170bpm [963b/km] 102cal 9.66/11.15kmph 8) 1.61km - 9:40(6:01/km) 157/169bpm [944b/km] 106cal 9.98/11.15kmph 9) 1.61km - 10:07(6:17/km) 157/170bpm [987b/km] 104cal 9.55/11.02kmph 10) 1.61km - 9:37(5:59/km) 159/172bpm [950b/km] 101cal 10.04/11.56kmph 11) 1.61km - 10:02(6:14/km) 159/174bpm [991b/km] 101cal 9.62/11.22kmph 12) 1.61km - 9:53(6:09/km) 159/174bpm [977b/km] 96cal 9.76/11.19kmph 13) 1.61km - 8:57(5:34/km) 162/169bpm [901b/km] 98cal 10.79/11.82kmph 14) 0.64km - 3:23(5:19/km) 163/167bpm [867b/km] 38cal 11.28/11.76kmph Add a comment	3.1mi, 29:26 Run - General Split Summary === 1) 5.04km - 29:26(5:50/km) 150/158bpm [875b/km] 363cal 10.28/10.81kmph Add a comment 0mi, 58:13 Cross - Strength Add a comment 3.1mi, 28:17 Run - General Split Summary === 1) 5.02km - 28:17(5:38/km) 148/158bpm [834b/km] 343cal 10.65/12.16kmph Add a comment	9.1mi, 1:25:47 Run - General Split Summary === 1) 14.65km - 1:25:47(5:51/km) 150/184bpm [879b/km] 983cal 10.25/11.29kmph Add a comment	3.1mi, 28:30 Run - General Split Summary === 1) 5.05km - 28:30(5:39/km) 147/159bpm [829b/km] 345cal 10.63/11.15kmph Add a comment 0mi, 47:19 Cross - Strength Add a comment 3.1mi, 27:39 Run - General Split Summary === 1) 5.03km - 27:39(5:30/km) 145/159bpm [797b/km] 326cal 10.91/12.16kmph Add a comment	9.4mi, 1:25:11 Run - General Split Summary === 1) 15.14km - 1:25:11(5:38/km) 150/161bpm [844b/km] 968cal 10.66/11.82kmph Add a comment
Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14
3.2mi, 28:36 Run - General Split Summary === 1) 5.07km - 28:36(5:38/km) 152/161bpm [857b/km] 363cal 10.64/11.15kmph Add a comment 0mi, 56:06 Cross - Strength Add a comment 3.1mi, 28:22 Run - General Split Summary === 1) 5.04km - 28:22(5:38/km) 148/160bpm [833b/km] 343cal 10.66/11.92kmph Add a comment	10.3mi, 1:44:45 Run - General Split Summary === 1) 1.61km - 9:55(6:10/km) 141/155bpm [869b/km] 114cal 9.74/10.45kmph 2) 1.61km - 10:06(6:16/km) 147/160bpm [922b/km] 119cal 9.57/10.81kmph 3) 1.61km - 11:05(6:53/km) 147/164bpm [1012b/km] 122cal 8.72/10.41kmph 4) 1.61km - 10:12(6:20/km) 151/168bpm [956b/km] 118cal 9.48/11.62kmph 5) 1.61km - 10:43(6:39/km) 153/167bpm [1018b/km] 122cal 9.01/11.19kmph 6) 1.61km - 10:51(6:45/km) 156/177bpm [1052b/km] 122cal 8.9/11.32kmph 7) 1.61km - 9:45(6:03/km) 155/168bpm [939b/km] 107cal 9.91/11.22kmph 8) 1.61km - 10:22(6:26/km) 153/169bpm [985b/km] 99cal 9.32/10.85kmph 9) 1.61km - 10:13(6:21/km) 153/170bpm [972b/km] 92cal 9.45/10.95kmph 10) 1.61km - 9:13(5:44/km) 151/159bpm [865b/km] 77cal 10.48/11.42kmph 11) 0.42km - 2:22(5:37/km) 152/155bpm [854b/km] 21cal 10.68/11.56kmph Add a comment	13.2mi, 2:06:36 Run - General Split Summary === 1) 21.22km - 2:06:36(5:58/km) 143/167bpm [853b/km] 1165cal 10.05/11.12kmph Add a comment	3.1mi, 30:33 Run - General Split Summary === 1) 5.06km - 30:33(6:02/km) 142/164bpm [858b/km] 335cal 9.93/10.98kmph Add a comment 0mi, 55:15 Cross - Strength Add a comment 3.1mi, 29:27 Run - General Split Summary === 1) 5.05km - 29:27(5:50/km) 140/156bpm [816b/km] 322cal 10.29/11.86kmph Add a comment	9.2mi, 1:20:49 Run - General Split Summary === 1) 14.79km - 1:20:49(5:28/km) 148/163bpm [809b/km] 904cal 10.98/12.09kmph Add a comment	3.1mi, 27:01 Run - General Split Summary === 1) 5.05km - 27:01(5:21/km) 148/166bpm [792b/km] 333cal 11.22/11.76kmph Add a comment 0mi, 53:13 Cross - Strength Add a comment 3.2mi, 27:44 Run - General Split Summary === 1) 5.08km - 27:44(5:28/km) 147/160bpm [803b/km] 335cal 10.98/12.43kmph Add a comment	9.7mi, 1:30:51 Run - General Split Summary === 1) 1.61km - 8:56(5:33/km) 142/155bpm [788b/km] 106cal 10.81/11.92kmph 2) 1.61km - 8:59(5:35/km) 156/171bpm [871b/km] 120cal 10.75/11.49kmph 3) 1.61km - 9:37(5:59/km) 150/165bpm [897b/km] 116cal 10.04/11.39kmph 4) 1.61km - 9:16(5:46/km) 158/168bpm [910b/km] 122cal 10.41/11.69kmph 5) 1.61km - 9:45(6:04/km) 163/174bpm [988b/km] 133cal 9.9/11.49kmph 6) 1.61km - 9:53(6:09/km) 169/181bpm [1038b/km] 141cal 9.77/12.12kmph 7) 1.61km - 9:21(5:49/km) 185/195bpm [1075b/km] 150cal 10.33/12.26kmph 8) 1.61km - 9:55(6:10/km) 191/199bpm [1177b/km] 166cal 9.74/11.19kmph 9) 1.61km - 8:58(5:34/km) 176/187bpm [981b/km] 132cal 10.76/11.89kmph 10) 1.15km - 6:10(5:24/km) 185/198bpm [998b/km] 97cal 11.13/12.06kmph Add a comment
Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21
3.4mi, 28:27 Run - General Split Summary === 1) 5.39km - 28:27(5:17/km) 148/160bpm [781b/km] 348cal 11.37/28.38kmph Add a comment 0mi, 59:16 Cross - Strength Add a comment 3.2mi, 29:29 Run - General Split Summary === 1) 0.98km - 6:11(6:20/km) 137/146bpm [868b/km] 68cal 9.47/10.48kmph 2) 4.09km - 23:17(5:42/km) 145/157bpm [826b/km] 272cal 10.53/11.42kmph Add a comment	-	-	-	3.1mi, 27:29 Run - General Split Summary === 1) 5.04km - 27:29(5:27/km) 153/167bpm [833b/km] 353cal 11.02/11.62kmph Add a comment 0mi, 57:58 Cross - Strength Add a comment 3.1mi, 27:04 Run - General Split Summary === 1) 5.01km - 27:04(5:24/km) 152/167bpm [821b/km] 351cal 11.11/12.5kmph Add a comment	9.7mi, 1:29:00 Run - General Split Summary === 1) 1.61km - 9:02(5:37/km) 146/161bpm [819b/km] 111cal 10.7/11.79kmph 2) 1.61km - 8:56(5:33/km) 146/157bpm [811b/km] 104cal 10.8/11.89kmph 3) 1.61km - 9:25(5:51/km) 153/170bpm [896b/km] 116cal 10.25/12.19kmph 4) 1.61km - 9:06(5:39/km) 157/164bpm [888b/km] 118cal 10.61/12.12kmph 5) 1.61km - 9:34(5:57/km) 164/179bpm [976b/km] 131cal 10.09/11.79kmph 6) 1.61km - 9:43(6:02/km) 163/184bpm [984b/km] 126cal 9.94/11.72kmph 7) 1.61km - 9:24(5:50/km) 162/174bpm [945b/km] 120cal 10.28/12.63kmph 8) 1.61km - 9:39(6:00/km) 168/183bpm [1008b/km] 131cal 10/12.12kmph 9) 1.61km - 8:37(5:21/km) 167/185bpm [894b/km] 112cal 11.21/11.96kmph 10) 1.09km - 5:34(5:08/km) 181/185bpm [928b/km] 85cal 11.7/12.33kmph Add a comment	-

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Paul N M40

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Paul N
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