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hels99
F55 Radnorshire

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STATUS Time to scratch the itch - Manchester Marathon 2023 here I come �♀

Builth & District Running Club (BAD RC)

Races
53
Miles
9112
Miles
1
Miles
710
Miles
216
WAVA
77.58%
5k
22:16
5M
36:33
10k
44:45
10M
1:20:47
Half
1:39:55

About Me
'That mad woman that runs through the village'. Just keeping on keeping on...and always wave if it's a tractor :0) Show More...

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Recent Training
4th Feb	Long Run	20mi	3:13:27
2nd Feb	Tempo	5mi	43:04
31st Jan	Intervals	3.1mi	30:30
30th Jan	Easy	6.3mi	58:42
28th Jan	Long Run	15.3mi	2:24:18

Planned Races
Rhayader Round the Lakes	4th Mar
Manchester Marathon	16th Apr

12 Month Benchmarks	Run
Mile	7:05
5k	22:51
5mi	39:15
10k	48:53
10mi	1:26:24
Half	1:52:03
20mi	3:14:49

Recent Pictures

2023 Targets	Set your targets
Run 900

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Best Times
Best WAVA

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
5km	15	22:16 7:10/mi	77.58			22:30 71.88	23:04 70.11		24:13 68.23	25:04 67.38		23:14 73.52	22:16 77.58	23:25 74.62	23:13 76.14
5mi	2	36:33 7:19/mi	75.36							36:33 75.36		38:23 73.48
6mi	2	48:37 8:06/mi	67.28					48:37 67.28
10km	22	44:45 7:12/mi	77.44		44:45 73.21	45:09 73.33	45:50 73.69	46:32 72.79	45:43 74.97	45:44 75.85	46:58 74.75	46:39 76.18	47:03 77.44	50:37 71.99	49:21 74.78
10mi	6	1:20:47 8:05/mi	73.57			1:21:36 66.42	1:25:04 64.44	1:20:47 68.66	1:21:10 69.98					1:26:45 69.69	1:23:15 73.57
13.1mi	6	1:39:55 7:38/mi	72.69	1:39:55 70.22				1:44:10 70.34		1:43:46 72.32	1:44:31 72.68		1:48:29 72.69

Date	Planned Races			Distance
16 Apr	Manchester Marathon Confirmed			26.2mi
4 Mar	Rhayader Round the Lakes Confirmed			30km
2022		Result	WAVA	Distance
19 Nov	Elan Valley 10 mile race SB	1:23:15	73.57	10mi
28 Aug	Ellesmere 10k	49:27	74.62	10km
9 Jul	Ludlow 10k	53:00	69.63	10km
8 Jun	Rhayader Running Club 5k series	23:15	76.03	5km
25 May	Rhayader Running Club 5k series	24:26	72.34	5km
11 May	Rhayader Running Club 5k series SB	23:13	76.14	5km
5 Mar	Rhayader RTL 10k SB	49:21	74.78	10km
2021		Result	WAVA	Distance
13 Nov	Elan Valley 10 mile race SB	1:26:45	69.69	10mi
18 Sep	Rhayader RTL 10k SB	50:37	71.99	10km
6 Feb	Fake parkrun	23:42	73.73	5km
10 Jan	Round Sheffield Run		0.00	20km
1 Jan	Fake parkrun SB	23:25	74.62	5km
2020		Result	WAVA	Distance
30 Dec	Hereford Christmas Virtual 10k	51:46	70.39	10km
6 Dec	Cambrian News Virtual Aberystwyth 10k SB	47:03	77.44	10km
28 Oct	Shrewsbury Half Marathon SB	1:48:29	72.69	13.1mi
12 Sep	Notparkrun	22:31	76.72	5km
11 Jul	Fake parkrun	22:49	75.71	5km
9 May	Groe parkrun		0.00	5km
29 Mar	Welshpool 10k		0.00	10km
21 Mar	Rhayader Round the Lakes 5m		0.00	5mi
1 Jan	Groe Parkrun PB	22:16	77.58	5km
2019		Result	WAVA	Distance
5 Oct	Groe parkrun	23:20	73.20	5km
29 Sep	Wem 10k SB	46:39	76.18	10km
5 Jun	Rhayader 5k series SB	23:14	73.52	5km
12 May	St Michaels Hospice 10k	47:20	75.08	10km
2 Mar	Rhayader Round the Lakes 5 SB	38:23	73.48	5mi
1 Jan	Hereford New Year 10k	47:28	74.87	10km
2018		Result	WAVA	Distance
9 Sep	Lake Vyrnwy Half Marathon SB	1:44:31	72.68	13.1mi
2 Sep	Spitfire 10K	48:10	72.89	10km
14 Jul	Ludlow 10	48:33	72.31	10km
13 May	Newtown 10k SB	46:58	74.75	10km
2017		Result	WAVA	Distance
23 Dec	Ludlow parkrun SB	25:04	67.38	5km
14 May	Hereford Festival Of Running Half Marathon SB	1:43:46	72.32	13.1mi
19 Mar	Shrewsbury 10k SB	45:44	75.85	10km
4 Mar	Rhayader Round the Lakes 5 PB	36:33	75.36	5mi
2016		Result	WAVA	Distance
19 Nov	Elan Valley 10 Mile SB	1:21:10	69.98	10mi
28 Aug	Ellesmere 10k	48:20	70.91	10km
1 May	Newtown 10k	46:58	72.98	10km
20 Mar	The Shrewsbury 10k SB	45:43	74.97	10km
5 Mar	Newark parkrun SB	24:13	68.23	5km
2015		Result	WAVA	Distance
13 Sep	Lake Vyrnwy Half Marathon SB	1:44:10	70.34	13.1mi
30 Aug	Ellesmere 10k SB	46:32	72.79	10km
17 May	Run for Bracken PB	1:20:47	68.65	10mi
19 Apr	Shobdon wood 6 PB	48:37	67.28	6mi
2014		Result	WAVA	Distance
14 Dec	Telford 10K	45:58	73.69	10km
24 Aug	Ellesmere 10k SB	45:50	73.05	10km
31 May	Hillsborough Parkrun SB	23:04	70.11	5km
18 May	Run for Bracken SB	1:25:04	64.44	10mi
16 Feb	Golden Gallop 10km Run 16th February	46:28	72.05	10km
2013		Result	WAVA	Distance
23 Nov	Hillsborough Parkrun SB	22:30	71.88	5km
25 Aug	Ellesmere 10k SB	45:09	73.33	10km
19 May	Run for Bracken SB	1:21:36	66.42	10mi
2012		Result	WAVA	Distance
15 Jul	Race for Life - Hereford	21:11	74.84	5km
20 May	Wye Valley Hereford 10k PB	44:45	73.21	10km
22 Apr	Shobdon Wood 6	46:45	67.67	6mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon	1:41:27	69.85	13.1mi
15 May	Hereford Half Marathon PB	1:39:55	70.22	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
2023	128	25	0	0	0	0	0	0	0	0	0	0	153
2022	0	0	0	0	0	0	0	0	0	4	0	0	4
2022	92	82	76	60	65	73	60	63	54	70	73	71	838
2021	0	4	2	0	0	5	0	4	4	17	4	0	40
2021	94	72	76	83	68	75	81	81	71	100	68	58	927
2021	0	0	0	0	0	13	18	0	0	0	0	0	31
2020	8	0	0	29	11	4	15	13	4	0	0	3	87
2020	88	54	74	67	89	92	64	101	65	92	102	73	961
2020	42	45	36	8	0	0	0	0	0	0	0	0	131
2019	0	0	10	0	0	0	0	0	0	0	0	0	10
2019	63	53	65	58	74	48	45	65	65	60	57	49	702
2019	0	0	0	0	37	104	18	23	46	11	23	23	284
2018	0	0	4	0	3	0	0	0	0	13	0	5	24
2018	69	64	58	71	63	86	60	54	58	63	54	69	769
2018	0	0	6	0	10	17	0	18	5	0	0	0	56
2017	0	0	0	0	2	0	6	0	0	6	0	0	14
2017	63	69	61	87	68	65	55	75	52	77	61	67	802
2017	0	0	0	0	0	0	12	0	0	0	0	0	12
2016	0	0	4	0	0	0	0	0	5	0	0	0	9
2016	76	80	72	48	85	58	61	61	62	67	51	56	776
2016	0	0	0	0	0	10	0	15	11	0	0	0	35
2015	2	0	4	0	0	0	0	14	0	4	0	0	24
2015	70	46	73	53	71	69	63	55	55	58	69	61	745
2015	0	0	0	14	0	9	16	34	6	0	0	0	79
2014	0	0	2	0	0	0	0	0	0	0	0	0	2
2014	0.3	0.1	0	0	0	0	0	0	0	0	0	0	0.4
2014	63	51	69	64	68	23	65	57	66	79	73	59	738
2014	9	0	9	0	0	0	10	0	0	0	0	0	28
2013	0	0	0	0	0	0	4	0	0	0	0	0	4
2013	0	0	0	0	0	0	0	0	0	0	0.2	0	0.2
2013	56	39	12	26	69	72	90	69	63	50	45	75	667
2013	0	0	0	0	0	15	9	0	0	0	0	0	24
2012	91	89	87	43	85	84	59	69	43	60	62	0	772
2012	0	0	0	0	9	0	0	0	0	0	0	0	9
2011	0	0	0	0	0	0	0	20	76	49	80	38	262
2011	0	0	0	0	0	0	0	16	4	0	0	0	20

Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14
-	5.1mi, 48:32 Run - Easy Split Summary === 1) 0.62m - 5:56(9:33/m) 123/137bpm [1175b/mi] 48cal 6.28/6.76mph 2) 0.62m - 5:55(9:32/m) 126/132bpm [1201b/mi] 49cal 6.3/6.74mph 3) 0.62m - 5:42(9:11/m) 130/136bpm [1194b/mi] 49cal 6.53/6.72mph 4) 0.62m - 5:47(9:18/m) 135/142bpm [1256b/mi] 52cal 6.45/6.7mph 5) 0.62m - 5:46(9:17/m) 134/137bpm [1244b/mi] 49cal 6.46/6.64mph 6) 0.62m - 6:06(9:48/m) 134/146bpm [1314b/mi] 50cal 6.12/6.74mph 7) 0.62m - 6:02(9:42/m) 134/139bpm [1300b/mi] 50cal 6.18/6.43mph 8) 0.62m - 6:14(10:02/m) 136/143bpm [1364b/mi] 53cal 5.98/6.59mph 9) 0.11m - 1:04(9:32/m) 138/144bpm [1315b/mi] 9cal 6.3/6.18mph Add a comment	3.1mi, 31:49 Run - Treadmill Split Summary === 1) 0.62m - 6:15(10:04/m) 122/144bpm [1228b/mi] 49cal 5.96/6.91mph 2) 0.62m - 7:20(11:48/m) 128/139bpm [1511b/mi] 61cal 5.08/7.58mph 3) 0.62m - 7:56(12:46/m) 134/144bpm [1711b/mi] 71cal 4.7/8.1mph 4) 0.62m - 6:06(9:50/m) 136/144bpm [1336b/mi] 55cal 6.11/8.5mph 5) 0.41m - 4:12(10:07/m) 137/141bpm [1386b/mi] 37cal 5.93/6.12mph Add a comment	-	3.2mi, 29:42 Run - Tempo Split Summary === 1) 0.62m - 6:06(9:49/m) 140/148bpm [1374b/mi] 60cal 6.11/6.59mph 2) 0.62m - 5:38(9:04/m) 145/150bpm [1314b/mi] 57cal 6.62/6.8mph 3) 0.62m - 5:26(8:44/m) 149/155bpm [1302b/mi] 56cal 6.87/7.16mph 4) 0.62m - 5:26(8:44/m) 148/151bpm [1293b/mi] 56cal 6.87/7.47mph 5) 0.62m - 5:50(9:23/m) 145/156bpm [1360b/mi] 57cal 6.4/7.22mph 6) 0.14m - 1:17(9:09/m) 141/143bpm [1290b/mi] 12cal 6.56/6.55mph Add a comment	-	18.4mi, 3:01:00 Run - Long Run Split Summary === 1) 0.62m - 5:52(9:26/m) 126/143bpm [1188b/mi] 49cal 6.36/6.64mph 2) 0.62m - 5:54(9:30/m) 127/137bpm [1207b/mi] 50cal 6.31/6.59mph 3) 0.62m - 5:47(9:18/m) 127/137bpm [1181b/mi] 47cal 6.45/6.7mph 4) 0.62m - 5:46(9:18/m) 125/137bpm [1162b/mi] 43cal 6.46/6.66mph 5) 0.62m - 6:16(10:06/m) 135/141bpm [1363b/mi] 56cal 5.94/6.32mph 6) 0.62m - 6:04(9:46/m) 134/140bpm [1309b/mi] 52cal 6.14/6.51mph 7) 0.62m - 6:12(9:59/m) 134/142bpm [1337b/mi] 51cal 6.02/6.8mph 8) 0.62m - 6:02(9:43/m) 136/145bpm [1320b/mi] 51cal 6.18/6.57mph 9) 0.62m - 5:58(9:35/m) 131/139bpm [1256b/mi] 44cal 6.26/6.66mph 10) 0.62m - 6:01(9:41/m) 132/137bpm [1277b/mi] 44cal 6.2/6.66mph 11) 0.62m - 5:49(9:21/m) 131/138bpm [1225b/mi] 39cal 6.42/6.91mph 12) 0.62m - 5:50(9:23/m) 131/137bpm [1230b/mi] 39cal 6.39/6.95mph 13) 0.62m - 6:25(10:20/m) 131/142bpm [1354b/mi] 42cal 5.81/6.89mph 14) 0.62m - 6:23(10:16/m) 136/144bpm [1396b/mi] 50cal 5.84/6.68mph 15) 0.62m - 6:21(10:13/m) 137/141bpm [1400b/mi] 50cal 5.87/5.99mph 16) 0.62m - 6:25(10:20/m) 137/152bpm [1415b/mi] 49cal 5.81/6.28mph 17) 0.62m - 5:59(9:37/m) 131/136bpm [1260b/mi] 34cal 6.24/6.74mph 18) 0.62m - 6:03(9:45/m) 128/135bpm [1247b/mi] 26cal 6.16/6.57mph 19) 0.62m - 6:15(10:03/m) 132/140bpm [1326b/mi] 40cal 5.97/6.74mph 20) 0.62m - 5:55(9:31/m) 136/146bpm [1294b/mi] 44cal 6.31/6.72mph 21) 0.62m - 5:50(9:23/m) 136/140bpm [1275b/mi] 42cal 6.4/6.99mph 22) 0.62m - 5:56(9:32/m) 135/142bpm [1288b/mi] 39cal 6.29/7.06mph 23) 0.62m - 6:01(9:41/m) 132/139bpm [1279b/mi] 33cal 6.19/6.62mph 24) 0.62m - 6:49(10:59/m) 136/151bpm [1493b/mi] 44cal 5.47/6.47mph 25) 0.62m - 6:00(9:40/m) 142/150bpm [1373b/mi] 51cal 6.21/6.62mph 26) 0.62m - 6:08(9:52/m) 135/144bpm [1331b/mi] 35cal 6.08/6.55mph 27) 0.62m - 6:41(10:45/m) 137/145bpm [1472b/mi] 42cal 5.58/6.07mph 28) 0.62m - 7:06(11:25/m) 144/156bpm [1643b/mi] 61cal 5.26/5.8mph 29) 0.62m - 5:56(9:33/m) 150/156bpm [1432b/mi] 59cal 6.28/7.16mph 30) 0.34m - 3:17(9:44/m) 152/157bpm [1480b/mi] 33cal 6.16/6.35mph Add a comment
Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21
-	5.1mi, 48:33 Run - General Split Summary === 1) 0.62m - 6:11(9:57/m) 137/151bpm [1362b/mi] 56cal 6.04/6.64mph 2) 0.62m - 5:55(9:32/m) 148/159bpm [1411b/mi] 61cal 6.29/6.57mph 3) 0.62m - 5:49(9:21/m) 159/165bpm [1486b/mi] 64cal 6.42/6.57mph 4) 0.62m - 5:48(9:21/m) 160/167bpm [1495b/mi] 64cal 6.42/6.59mph 5) 0.62m - 5:40(9:07/m) 159/164bpm [1450b/mi] 62cal 6.58/6.76mph 6) 0.62m - 5:47(9:19/m) 140/161bpm [1304b/mi] 48cal 6.44/6.72mph 7) 0.62m - 5:48(9:20/m) 134/142bpm [1250b/mi] 39cal 6.43/6.64mph 8) 0.62m - 5:58(9:35/m) 135/152bpm [1295b/mi] 41cal 6.25/6.59mph 9) 0.17m - 1:37(9:29/m) 143/148bpm [1356b/mi] 14cal 6.33/6.47mph Add a comment	3.1mi, 32:08 Run - Treadmill Split Summary === 1) 0.62m - 6:07(9:51/m) 128/138bpm [1260b/mi] 53cal 6.09/6.26mph 2) 0.04m - 1:00(25:54/m) 137/144bpm [3549b/mi] 9cal 2.32/6.2mph 3) 0.06m - 1:00(17:25/m) 144/148bpm [2508b/mi] 10cal 3.44/3.88mph 4) 0.02m - 1:00(46:02/m) 139/152bpm [6399b/mi] 9cal 1.3/3.86mph 5) 0.11m - 1:00(9:15/m) 135/143bpm [1248b/mi] 9cal 6.49/6.66mph 6) 0.07m - 1:00(13:58/m) 132/143bpm [1844b/mi] 8cal 4.29/6.43mph 7) 0.1m - 1:00(10:16/m) 140/147bpm [1437b/mi] 9cal 5.85/6.05mph 8) 0.07m - 1:00(14:02/m) 133/149bpm [1866b/mi] 8cal 4.28/5.74mph 9) 0.09m - 1:00(11:00/m) 136/147bpm [1495b/mi] 8cal 5.46/5.85mph 10) 0.06m - 1:00(16:26/m) 140/147bpm [2300b/mi] 9cal 3.65/5.91mph 11) 0.07m - 1:00(14:27/m) 128/141bpm [1850b/mi] 7cal 4.15/5.89mph 12) 0.08m - 1:00(12:21/m) 134/141bpm [1656b/mi] 9cal 4.86/6.01mph 13) 0.09m - 1:00(11:29/m) 138/149bpm [1584b/mi] 8cal 5.23/5.66mph 14) 0.07m - 1:00(14:53/m) 137/146bpm [2039b/mi] 9cal 4.03/5.82mph 15) 0.08m - 1:00(13:12/m) 141/146bpm [1862b/mi] 9cal 4.54/5.7mph 16) 0.08m - 1:00(12:43/m) 140/149bpm [1781b/mi] 9cal 4.72/5.91mph 17) 0.09m - 1:00(11:07/m) 140/149bpm [1556b/mi] 9cal 5.4/5.74mph 18) 0.05m - 1:00(21:01/m) 137/147bpm [2879b/mi] 9cal 2.85/5.76mph 19) 0.07m - 1:00(14:27/m) 139/149bpm [2008b/mi] 8cal 4.15/5.7mph 20) 0.04m - 1:00(26:20/m) 137/148bpm [3607b/mi] 9cal 2.28/5.8mph 21) 0.04m - 1:00(22:22/m) 130/142bpm [2908b/mi] 7cal 2.68/4.91mph 22) 0.21m - 6:01(28:09/m) 149/163bpm [4194b/mi] 59cal 2.13/3.72mph Add a comment	-	3.1mi, 28:56 Run - Treadmill Split Summary === 1) 0.62m - 5:58(9:36/m) 139/149bpm [1334b/mi] 57cal 6.25/6.7mph 2) 0.62m - 6:03(9:44/m) 146/158bpm [1421b/mi] 61cal 6.16/6.74mph 3) 0.62m - 6:15(10:03/m) 148/157bpm [1488b/mi] 64cal 5.97/6.41mph 4) 0.62m - 6:27(10:22/m) 148/156bpm [1535b/mi] 65cal 5.78/6.68mph 5) 0.46m - 4:14(9:07/m) 140/143bpm [1275b/mi] 39cal 6.59/6.76mph Add a comment	-	0.2mi, 1:56 Run - Warm Down Split Summary === 1) 0.21m - 1:56(9:20/m) 133/144bpm [1240b/mi] 17cal 6.43/6.95mph Add a comment 20.4mi, 3:15:00 Run - Long Run Split Summary === 1) 0.62m - 5:45(9:16/m) 118/126bpm [1093b/mi] 44cal 6.48/6.62mph 2) 0.62m - 5:50(9:23/m) 124/134bpm [1163b/mi] 46cal 6.4/6.66mph 3) 0.62m - 5:53(9:27/m) 125/132bpm [1182b/mi] 46cal 6.35/6.7mph 4) 0.62m - 5:50(9:23/m) 122/129bpm [1145b/mi] 41cal 6.39/6.59mph 5) 0.62m - 6:07(9:51/m) 129/135bpm [1271b/mi] 47cal 6.09/6.45mph 6) 0.62m - 5:59(9:38/m) 128/133bpm [1234b/mi] 46cal 6.22/6.43mph 7) 0.62m - 6:19(10:10/m) 127/139bpm [1291b/mi] 45cal 5.9/6.39mph 8) 0.62m - 5:54(9:29/m) 127/140bpm [1205b/mi] 42cal 6.33/6.76mph 9) 0.62m - 5:52(9:26/m) 127/139bpm [1198b/mi] 41cal 6.36/6.89mph 10) 0.62m - 6:18(10:08/m) 130/138bpm [1317b/mi] 46cal 5.92/6.66mph 11) 0.62m - 6:13(10:01/m) 132/148bpm [1321b/mi] 45cal 5.99/6.64mph 12) 0.62m - 5:58(9:37/m) 131/142bpm [1259b/mi] 43cal 6.24/6.72mph 13) 0.62m - 5:56(9:32/m) 132/147bpm [1259b/mi] 42cal 6.29/6.72mph 14) 0.62m - 5:51(9:25/m) 130/136bpm [1224b/mi] 38cal 6.38/6.8mph 15) 0.62m - 5:49(9:22/m) 129/135bpm [1208b/mi] 35cal 6.41/6.8mph 16) 0.62m - 6:05(9:47/m) 127/133bpm [1243b/mi] 33cal 6.13/6.59mph 17) 0.62m - 6:05(9:47/m) 139/167bpm [1361b/mi] 47cal 6.13/6.53mph 18) 0.62m - 6:02(9:43/m) 156/164bpm [1515b/mi] 64cal 6.18/6.39mph 19) 0.62m - 5:55(9:31/m) 155/159bpm [1474b/mi] 61cal 6.31/6.59mph 20) 0.62m - 5:56(9:33/m) 144/164bpm [1375b/mi] 46cal 6.29/6.99mph 21) 0.62m - 5:56(9:32/m) 140/151bpm [1335b/mi] 41cal 6.29/6.47mph 22) 0.62m - 5:51(9:24/m) 135/142bpm [1270b/mi] 30cal 6.38/6.78mph 23) 0.62m - 5:45(9:16/m) 140/154bpm [1296b/mi] 40cal 6.48/6.53mph 24) 0.62m - 6:07(9:50/m) 138/145bpm [1357b/mi] 36cal 6.1/6.68mph 25) 0.62m - 6:05(9:47/m) 137/144bpm [1341b/mi] 32cal 6.13/6.7mph 26) 0.62m - 5:58(9:36/m) 139/145bpm [1334b/mi] 37cal 6.25/6.49mph 27) 0.62m - 5:50(9:23/m) 137/143bpm [1285b/mi] 32cal 6.4/6.55mph 28) 0.62m - 6:02(9:42/m) 137/146bpm [1329b/mi] 33cal 6.19/6.82mph 29) 0.62m - 5:46(9:17/m) 141/153bpm [1308b/mi] 40cal 6.46/6.76mph 30) 0.62m - 5:54(9:30/m) 138/143bpm [1310b/mi] 34cal 6.32/6.68mph 31) 0.62m - 5:47(9:18/m) 140/146bpm [1302b/mi] 37cal 6.45/6.7mph 32) 0.62m - 5:42(9:10/m) 140/145bpm [1283b/mi] 38cal 6.55/6.72mph 33) 0.52m - 4:43(9:08/m) 141/146bpm [1288b/mi] 31cal 6.57/6.85mph Add a comment
Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28
-	5.5mi, 53:11 Run - Easy Split Summary === 1) 0.62m - 6:05(9:47/m) 121/136bpm [1184b/mi] 48cal 6.13/6.87mph 2) 0.62m - 5:54(9:29/m) 121/134bpm [1147b/mi] 46cal 6.33/6.78mph 3) 0.62m - 6:17(10:07/m) 132/141bpm [1336b/mi] 55cal 5.93/6.64mph 4) 0.62m - 5:50(9:24/m) 129/136bpm [1212b/mi] 48cal 6.38/6.74mph 5) 0.62m - 5:48(9:20/m) 127/137bpm [1184b/mi] 42cal 6.43/6.99mph 6) 0.62m - 6:10(9:56/m) 127/134bpm [1261b/mi] 45cal 6.04/6.28mph 7) 0.62m - 5:49(9:21/m) 129/138bpm [1207b/mi] 43cal 6.41/7.1mph 8) 0.62m - 6:04(9:46/m) 130/139bpm [1271b/mi] 46cal 6.14/6.53mph 9) 0.51m - 5:13(10:11/m) 132/145bpm [1345b/mi] 41cal 5.89/6.43mph Add a comment	3.5mi, 35:00 Run - Intervals Split Summary === 1) 0.5m - 5:00(9:54/m) 122/129bpm [1209b/mi] 40cal 6.06/6.41mph 2) 0.2m - 2:00(9:48/m) 140/146bpm [1372b/mi] 19cal 6.12/6.51mph 3) 0.31m - 3:00(9:50/m) 135/146bpm [1327b/mi] 26cal 6.1/6.3mph 4) 0.2m - 2:00(9:52/m) 140/147bpm [1382b/mi] 19cal 6.08/6.45mph 5) 0.31m - 3:00(9:42/m) 136/148bpm [1318b/mi] 28cal 6.19/6.39mph 6) 0.21m - 2:00(9:41/m) 142/150bpm [1375b/mi] 19cal 6.19/6.59mph 7) 0.3m - 3:00(10:05/m) 138/154bpm [1392b/mi] 28cal 5.95/6.18mph 8) 0.2m - 2:00(9:51/m) 143/150bpm [1409b/mi] 19cal 6.09/6.3mph 9) 0.29m - 3:00(10:11/m) 139/151bpm [1416b/mi] 28cal 5.89/6.16mph 10) 0.2m - 2:00(9:54/m) 145/153bpm [1436b/mi] 20cal 6.06/6.26mph 11) 0.3m - 3:00(10:03/m) 140/154bpm [1408b/mi] 27cal 5.97/6.45mph 12) 0.51m - 5:00(9:50/m) 131/137bpm [1289b/mi] 37cal 6.1/6.35mph 13) 0.51m - 0(0/m) 131/137bpm [0b/mi] 37cal 6.1/6.35mph Add a comment	-	0.7mi, 6:55 Run - General Split Summary === 1) 0.62m - 6:06(9:49/m) 140/153bpm [1374b/mi] 60cal 6.11/6.74mph 2) 0.09m - 50(9:40/m) 146/147bpm [1411b/mi] 8cal 6.21/5.91mph Add a comment 3.1mi, 24:59 Run - Tempo Split Summary === 1) 0.62m - 5:04(8:09/m) 130/142bpm [1059b/mi] 45cal 7.36/8.35mph 2) 0.62m - 4:58(7:59/m) 144/151bpm [1149b/mi] 51cal 7.52/7.87mph 3) 0.62m - 4:52(7:49/m) 147/153bpm [1150b/mi] 50cal 7.67/8.33mph 4) 0.62m - 5:01(8:04/m) 151/159bpm [1218b/mi] 53cal 7.44/8.08mph 5) 0.62m - 4:59(8:01/m) 146/153bpm [1170b/mi] 50cal 7.49/8.08mph 6) 0.02m - 6(6:42/m) 148/150bpm [992b/mi] 1cal 8.95/7.49mph Add a comment	-	15.3mi, 2:24:18 Run - Long Run Split Summary === 1) 0.62m - 6:14(10:02/m) 131/147bpm [1314b/mi] 56cal 5.98/6.35mph 2) 0.62m - 5:57(9:34/m) 131/142bpm [1253b/mi] 51cal 6.27/6.8mph 3) 0.62m - 6:22(10:15/m) 125/137bpm [1281b/mi] 49cal 5.86/6.55mph 4) 0.62m - 6:01(9:41/m) 128/143bpm [1240b/mi] 48cal 6.19/6.74mph 5) 0.51m - 5:21(10:24/m) 132/139bpm [1374b/mi] 45cal 5.76/6.53mph 6) 0.62m - 5:03(8:07/m) 140/144bpm [1137b/mi] 48cal 7.39/7.58mph 7) 0.38m - 3:06(8:12/m) 139/148bpm [1140b/mi] 29cal 7.31/7.7mph 8) 0.62m - 5:48(9:21/m) 130/146bpm [1215b/mi] 42cal 6.42/7.6mph 9) 0.62m - 5:58(9:36/m) 128/136bpm [1229b/mi] 40cal 6.25/6.57mph 10) 0.62m - 6:03(9:45/m) 132/140bpm [1286b/mi] 45cal 6.16/6.62mph 11) 0.62m - 6:19(10:09/m) 131/137bpm [1331b/mi] 44cal 5.91/6.41mph 12) 0.51m - 4:57(9:37/m) 138/145bpm [1327b/mi] 43cal 6.24/6.87mph 13) 0.62m - 5:25(8:43/m) 141/145bpm [1230b/mi] 49cal 6.88/7.16mph 14) 0.38m - 3:12(8:27/m) 143/147bpm [1209b/mi] 30cal 7.1/8.31mph 15) 0.62m - 5:54(9:29/m) 147/162bpm [1395b/mi] 56cal 6.32/7.58mph 16) 0.62m - 6:12(9:59/m) 133/144bpm [1329b/mi] 37cal 6.01/6.57mph 17) 0.62m - 6:00(9:39/m) 130/139bpm [1254b/mi] 30cal 6.22/6.62mph 18) 0.62m - 6:09(9:54/m) 134/142bpm [1327b/mi] 37cal 6.06/6.51mph 19) 0.51m - 4:48(9:20/m) 136/151bpm [1269b/mi] 31cal 6.43/6.62mph 20) 0.62m - 4:59(8:01/m) 139/145bpm [1115b/mi] 40cal 7.48/6.89mph 21) 0.38m - 2:56(7:45/m) 144/147bpm [1116b/mi] 27cal 7.74/7.91mph 22) 0.62m - 5:56(9:32/m) 135/145bpm [1288b/mi] 36cal 6.29/7.91mph 23) 0.62m - 5:59(9:38/m) 138/143bpm [1330b/mi] 42cal 6.23/6.8mph 24) 0.62m - 6:11(9:57/m) 137/142bpm [1363b/mi] 39cal 6.03/6.85mph 25) 0.62m - 5:49(9:21/m) 135/142bpm [1262b/mi] 33cal 6.42/6.59mph 26) 0.62m - 6:00(9:39/m) 136/141bpm [1312b/mi] 34cal 6.22/6.64mph 27) 0.18m - 1:40(9:08/m) 135/141bpm [1234b/mi] 8cal 6.57/6.32mph Add a comment
Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2	Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4
-	6.3mi, 58:42 Run - Easy Split Summary === 1) 0.62m - 5:52(9:26/m) 122/133bpm [1151b/mi] 48cal 6.36/6.95mph 2) 0.62m - 5:50(9:24/m) 122/133bpm [1147b/mi] 46cal 6.38/6.78mph 3) 0.62m - 5:45(9:15/m) 130/137bpm [1202b/mi] 50cal 6.49/6.78mph 4) 0.62m - 6:01(9:40/m) 128/137bpm [1238b/mi] 49cal 6.21/6.85mph 5) 0.62m - 5:34(8:58/m) 131/139bpm [1175b/mi] 47cal 6.69/7.14mph 6) 0.62m - 5:38(9:05/m) 133/139bpm [1207b/mi] 48cal 6.61/7.18mph 7) 0.62m - 5:46(9:17/m) 135/138bpm [1253b/mi] 50cal 6.46/6.74mph 8) 0.62m - 5:52(9:26/m) 134/142bpm [1263b/mi] 49cal 6.36/7.01mph 9) 0.62m - 5:47(9:19/m) 132/137bpm [1230b/mi] 44cal 6.44/7.16mph 10) 0.62m - 5:51(9:26/m) 133/142bpm [1254b/mi] 44cal 6.37/6.53mph 11) 0.07m - 45(10:35/m) 142/146bpm [1503b/mi] 7cal 5.67/6.57mph Add a comment	3.1mi, 30:30 Run - Intervals Split Summary === 1) 0.62m - 5:34(8:58/m) 121/135bpm [1085b/mi] 45cal 6.69/7.24mph 2) 0.62m - 5:21(8:36/m) 132/145bpm [1136b/mi] 49cal 6.97/7.2mph 3) 0.62m - 6:11(9:57/m) 140/151bpm [1392b/mi] 59cal 6.04/7.45mph 4) 0.62m - 6:25(10:19/m) 136/149bpm [1404b/mi] 57cal 5.81/7.6mph 5) 0.62m - 5:20(8:36/m) 141/151bpm [1212b/mi] 51cal 6.98/7.58mph 6) 0.19m - 1:39(8:35/m) 136/137bpm [1168b/mi] 14cal 6.98/6.99mph Add a comment	-	5mi, 43:04 Run - Tempo Split Summary === 1) 0.62m - 5:57(9:35/m) 137/146bpm [1312b/mi] 55cal 6.27/7.03mph 2) 0.62m - 5:08(8:15/m) 141/150bpm [1164b/mi] 51cal 7.27/7.43mph 3) 0.62m - 5:03(8:08/m) 141/150bpm [1147b/mi] 50cal 7.38/7.64mph 4) 0.62m - 5:06(8:13/m) 141/144bpm [1158b/mi] 50cal 7.3/7.91mph 5) 0.62m - 5:12(8:22/m) 143/146bpm [1197b/mi] 52cal 7.17/7.56mph 6) 0.62m - 4:55(7:55/m) 144/148bpm [1139b/mi] 49cal 7.58/7.91mph 7) 0.62m - 5:04(8:10/m) 144/149bpm [1175b/mi] 50cal 7.35/7.6mph 8) 0.62m - 6:07(9:51/m) 136/146bpm [1340b/mi] 50cal 6.09/7.58mph 9) 0.06m - 31(9:12/m) 132/135bpm [1215b/mi] 3cal 6.52/6.49mph Add a comment	-	20mi, 3:13:27 Run - Long Run Split Summary === 1) 0.62m - 6:15(10:03/m) 122/134bpm [1226b/mi] 52cal 5.97/6.37mph 2) 0.62m - 6:10(9:55/m) 124/131bpm [1230b/mi] 51cal 6.05/6.43mph 3) 0.62m - 6:06(9:49/m) 124/130bpm [1217b/mi] 48cal 6.11/6.39mph 4) 0.62m - 5:58(9:35/m) 125/138bpm [1199b/mi] 46cal 6.26/6.7mph 5) 0.62m - 5:45(9:16/m) 128/135bpm [1186b/mi] 46cal 6.48/6.78mph 6) 0.62m - 6:12(9:59/m) 131/142bpm [1309b/mi] 52cal 6.01/6.41mph 7) 0.62m - 5:53(9:28/m) 135/147bpm [1277b/mi] 52cal 6.34/6.55mph 8) 0.62m - 5:57(9:35/m) 145/159bpm [1390b/mi] 59cal 6.26/6.97mph 9) 0.62m - 6:02(9:43/m) 147/152bpm [1429b/mi] 62cal 6.17/6.41mph 10) 0.62m - 6:09(9:53/m) 149/160bpm [1473b/mi] 65cal 6.07/6.14mph 11) 0.62m - 6:14(10:02/m) 153/173bpm [1535b/mi] 67cal 5.98/6.28mph 12) 0.62m - 6:31(10:29/m) 157/171bpm [1647b/mi] 72cal 5.72/6.05mph 13) 0.62m - 6:33(10:33/m) 157/163bpm [1655b/mi] 72cal 5.69/6.41mph 14) 0.62m - 6:04(9:46/m) 157/162bpm [1534b/mi] 67cal 6.14/6.68mph 15) 0.62m - 6:26(10:22/m) 159/164bpm [1647b/mi] 71cal 5.79/6.68mph 16) 0.62m - 6:06(9:48/m) 162/176bpm [1588b/mi] 71cal 6.12/6.82mph 17) 0.62m - 6:27(10:22/m) 159/166bpm [1649b/mi] 71cal 5.78/6.78mph 18) 0.62m - 5:43(9:13/m) 123/146bpm [1133b/mi] 24cal 6.51/6.87mph 19) 0.62m - 6:15(10:04/m) 135/144bpm [1359b/mi] 22cal 5.96/6.47mph 20) 0.62m - 5:44(9:14/m) 132/141bpm [1218b/mi] 25cal 6.5/6.8mph 21) 0.62m - 5:37(9:02/m) 124/131bpm [1120b/mi] 18cal 6.64/7.06mph 22) 0.62m - 5:48(9:20/m) 122/128bpm [1139b/mi] 15cal 6.43/6.78mph 23) 0.62m - 5:40(9:07/m) 126/129bpm [1150b/mi] 12cal 6.58/6.66mph 24) 0.62m - 5:53(9:28/m) 130/136bpm [1231b/mi] 18cal 6.34/6.72mph 25) 0.62m - 6:08(9:53/m) 132/140bpm [1304b/mi] 25cal 6.07/6.74mph 26) 0.62m - 5:45(9:16/m) 133/140bpm [1232b/mi] 23cal 6.48/6.7mph 27) 0.62m - 5:39(9:05/m) 129/135bpm [1173b/mi] 23cal 6.6/6.78mph 28) 0.62m - 6:11(9:57/m) 131/142bpm [1303b/mi] 26cal 6.03/6.57mph 29) 0.62m - 6:11(9:56/m) 136/144bpm [1352b/mi] 38cal 6.04/6.37mph 30) 0.62m - 5:39(9:06/m) 135/144bpm [1229b/mi] 30cal 6.59/6.45mph 31) 0.62m - 5:38(9:04/m) 135/145bpm [1224b/mi] 29cal 6.62/7.12mph 32) 0.62m - 5:40(9:06/m) 134/138bpm [1220b/mi] 27cal 6.59/7.06mph 33) 0.13m - 1:07(8:20/m) 140/144bpm [1168b/mi] 7cal 7.19/7.43mph Add a comment

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F55 Radnorshire