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fazmo M50

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St. Helens Striders

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Recent Training
21st Sep	Recovery Run	4.5mi	40:59
20th Sep	Recovery Run	4.5mi	47:56
19th Sep	Race	13.2mi	1:51:41
19th Sep	Warm Up	1.2mi	13:06
18th Sep	parkrun	3.1mi	26:11

Planned Races
Bartletts Farndon 10k	26th Sep
Knutsford 10K	17th Oct
Windmill 10K	14th Nov

12 Month Benchmarks	Run
Mile	6:56
5k	23:03
5mi	37:42
10k	46:59
10mi	1:18:26
Half	1:43:39

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2021 Targets	Set your targets
Run 2000

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Badges Collected	See available badges
+ 110 others

Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2020	2021
5km	15	22:17 7:10/mi	64.25				22:40 63.16	22:17 64.25	23:13 62.12		24:42 59.73	24:38 60.35	24:19 61.60	24:36 61.85
4mi	1	31:33 7:53/mi	59.30						31:33 59.30
5mi	6	37:12 7:26/mi	63.62			37:48 61.18		37:12 62.67					40:05 61.05	39:07 63.62
10km	24	46:07 7:25/mi	65.43			47:38 60.52	47:11 61.60	46:07 63.03	48:35 60.32	51:12 58.19		50:46 59.68	48:01 64.18	47:06 65.43
9.8mi	1	1:17:22 7:52/mi	64.76											1:17:22 64.76
10mi	5	1:16:29 7:39/mi	62.25		1:18:31 59.64		1:16:29 62.25	1:18:20 61.28						1:22:42 61.66
13.1mi	11	1:42:42 7:50/mi	65.01	1:49:51 55.91	1:44:21 59.34	1:44:32 59.73	1:44:09 60.03	1:42:42 61.38	1:46:59 59.35					1:43:49 65.01
26.2mi	2	3:56:43 9:02/mi	55.09		4:14:55 51.16	3:56:43 55.09

Date	Planned Races			Distance
14 Nov	Windmill 10K Confirmed			10km
17 Oct	Knutsford 10K Confirmed			10km
26 Sep	Bartletts Farndon 10k Confirmed			10km
2021		Result	WAVA	Distance
19 Sep	Essar Chester Half Marathon	1:51:42	60.43	13.1mi
5 Sep	Wigan 10k	49:28	62.85	10km
22 Aug	Alderley Edge 10km	48:29	64.12	10km
8 Aug	City of Preston 5 & 10 Mile Road Races SB	39:07	63.62	5mi
1 Aug	Lancaster Riverside 10m SB	1:22:42	61.66	10mi
25 Jul	Run Aintree 5k, 10k & Half Marathon	24:41	61.64	5km
21 Jul	Birkenhead Park 5 Mile		0.00	5mi
11 Jul	Wilmslow Summer 10K		0.00	10km
27 Jun	Southport Half Marathon SB	1:43:49	65.01	13.1mi
19 Jun	Tatton Park 10k	47:40	65.22	10km
27 May	Run Media City 5k &10k SB	24:36	61.85	5km
12 May	Chase The Sun Heaton Park 10 Mile PB	1:17:22	64.76	9.83mi
10 Apr	Tatton Park 10k SB	47:06	65.43	10km
2020		Result	WAVA	Distance
5 Dec	Tatton 10km SB	48:01	64.18	10km
13 Sep	Tatton Park 10k	48:12	63.94	10km
9 Aug	Tatton 10k		0.00	10km
8 Mar	Robert Moffat Memorial High Legh 10K	49:12	62.11	10km
1 Mar	St Helens 10K	1:04:47	47.17	10km
2 Feb	Alsager 5 SB	40:05	61.05	5mi
4 Jan	Lyndale Halewood 5k SB	24:19	61.60	5km
2018		Result	WAVA	Distance
9 Sep	Wigan 10k SB	50:46	59.68	10km
1 Sep	Sunflowers Halewood 5k Liverpool free monthly race - JAN 2018 SB	24:38	60.35	5km
19 Aug	Birchwood 10k	51:41	58.62	10km
2017		Result	WAVA	Distance
2 Dec	Alder Hey Halewood 5k Liverpool free monthly race - Dec	25:00	59.01	5km
7 Oct	Alder Hey Halewood 5k free monthly race - OCT	24:42	59.73	5km
2 Sep	Alder Hey Halewood 5k Liverpool free monthly race - Sep SB	24:42	59.73	5km
2016		Result	WAVA	Distance
2 Oct	Rainford 10k SB	51:12	58.19	10km
2015		Result	WAVA	Distance
2 Jul	Knowsley Harriers Summer 4 Miler PB	31:33	59.30	4mi
28 Jun	Penny Lane Striders 10k Road Race	50:08	58.93	10km
2 May	Halewood 5k free monthly race Liverpool - May	23:23	61.68	5km
4 Apr	Merseyvend Halewood 5k Liverpool free monthly race - APRIL SB	23:13	62.12	5km
8 Mar	St Helens 10k SB	48:35	60.32	10km
18 Jan	Inskip Half Marathon SB	1:46:59	59.35	13.1mi
2014		Result	WAVA	Distance
16 Nov	Preston 10 Mile SB	1:18:20	61.28	10mi
5 Oct	Rainford 10K	47:02	62.31	10km
21 Sep	English Half Marathon	1:43:27	61.38	13.1mi
7 Sep	Wigan 10k	47:15	62.02	10km
17 Aug	Birchwood 10k	48:49	60.03	10km
27 Jul	Great Warford 10	1:18:42	61.00	10mi
5 Jul	Merseyvend Halewood 5k free monthly race July	22:34	63.91	5km
7 Jun	Merseyvend Halewood 5k Liverpool free monthly race - JUNE	22:33	63.96	5km
20 May	Walton Park 5 Mile Race	37:35	62.52	5mi
3 May	Merseyvend Halewood 5k Liverpool free monthly race - MAY PB	22:17	64.25	5km
20 Apr	Run the Bridge PB	37:12	62.67	5mi
9 Mar	St Helens 10k PB	46:07	63.03	10km
1 Feb	Merseyvend Halewood 5k Liverpool free monthly race - FEB	22:35	63.39	5km
19 Jan	Inskip Derby Arms Half Marathon PB	1:42:42	61.31	13.1mi
2013		Result	WAVA	Distance
26 Dec	Leyland 10k	47:15	61.51	10km
7 Dec	Merseyvend Halewood 5k SB	22:40	63.16	5km
17 Nov	Preston 10 Mile PB	1:16:29	62.25	10mi
2 Nov	Merseyvend Halewood 5k Liverpool free monthly race -OCT	23:10	61.80	5km
6 Oct	Rainford 10k - SB	47:11	61.60	10km
8 Sep	English Half Marathon	1:44:53	60.03	13.1mi
18 Aug	Birchwood 10k	48:35	59.83	10km
17 Mar	Liverpool Half Marathon SB	1:44:09	59.95	13.1mi
2012		Result	WAVA	Distance
9 Sep	English Half Marathon Warrington SB	1:44:32	59.73	13.1mi
19 Aug	Birchwood 10k SB	47:38	60.52	10km
21 Jul	Burtonwood 5 mile road race SB	37:48	61.18	5mi
24 Jun	Penny Lane Striders 10k Road Race	47:59	60.08	10km
27 May	Sale 5 mile	38:42	59.76	5mi
29 Apr	Greater Manchester Marathon PB	3:56:43	55.09	26.2mi
11 Mar	St Helens 10k run	48:38	58.80	10km
2011		Result	WAVA	Distance
20 Nov	Preston 10 miles SB	1:18:31	59.64	10mi
9 Oct	Liverpool Marathon SB	4:14:55	51.16	26.2mi
18 Sep	Warrington Half Marathon SB	1:44:21	59.34	13.1mi
27 Mar	Liverpool Half Marathon	1:46:29	57.68	13.1mi
20 Mar	St Helens 10 k	48:15	58.80	10km
2010		Result	WAVA	Distance
3 Oct	New Balance English Half Marathon SB	1:49:51	55.91	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
2021	0	5	3	0	0	0	0	0	0	0	0	0	8
2021	200	203	207	176	169	149	85	147	101	0	0	0	1436
2020	0	0	0	0	0	1	9	0	0	0	0	0	10
2020	97	103	148	149	158	159	174	162	149	169	204	110	1781
2019	0	0	0	0	0	11	6	0	0	0	0	0	18
2019	30	44	59	62	52	74	88	99	90	33	71	85	787
2018	34	72	76	116	120	113	132	122	108	118	103	90	1203
2017	134	45	78	47	30	52	93	104	88	102	102	64	940
2016	93	42	66	100	61	63	93	45	103	127	39	5	837
2016	0	0	0	0	0	0	0	0	0	0	17	0	17
2015	103	108	122	107	106	115	56	91	71	87	54	47	1067
2015	0	0	0	0	0	0	22	0	0	0	2	0	24
2014	114	84	92	92	88	111	101	101	95	105	102	109	1195
2013	101	113	113	122	51	36	60	75	83	117	100	116	1088
2013	0	0	0	0	0	61	114	94	30	0	0	0	299
2012	112	104	135	124	102	127	125	125	114	121	102	126	1416
2011	40	60	96	111	105	112	124	119	79	108	83	74	1110
2010	0	0	0	0	78	81	83	79	101	102	60	18	602

Thu 26th Aug Aug 26	Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1
-	-	-	-	5.4mi, 49:20 Run - Easy Split Summary === 1) 1m - 9:44(9:44/m) 120cal 6.16/6.55mph 2) 1m - 9:28(9:28/m) 121cal 6.34/6.57mph 3) 1m - 9:16(9:16/m) 120cal 6.48/6.74mph 4) 1m - 9:26(9:26/m) 121cal 6.36/6.51mph 5) 1m - 7:55(7:55/m) 123cal 7.57/7.97mph 6) 0.38m - 3:29(9:06/m) 45cal 6.6/7.01mph Add a comment	5mi, 45:00 Run - Treadmill Split Summary === 1) 1m - 9:51(9:51/m) 121cal 6.09/6.51mph 2) 1m - 8:53(8:53/m) 122cal 6.76/8.81mph 3) 0.11m - 45(7:07/m) 12cal 8.43/8.72mph 4) 0.25m - 2:21(9:35/m) 30cal 6.26/8.52mph 5) 0.29m - 2:22(8:05/m) 36cal 7.42/7.93mph 6) 0.23m - 2:23(10:15/m) 28cal 5.85/7.33mph 7) 0.32m - 2:22(7:21/m) 39cal 8.17/9.06mph 8) 0.25m - 2:22(9:32/m) 30cal 6.29/8.52mph 9) 0.29m - 2:23(8:12/m) 35cal 7.31/8.31mph 10) 0.24m - 2:23(9:56/m) 29cal 6.04/7.28mph 11) 0.3m - 2:22(7:53/m) 37cal 7.61/8.1mph 12) 0.25m - 2:23(9:33/m) 30cal 6.29/7.7mph 13) 0.3m - 2:23(7:59/m) 36cal 7.51/8.06mph 14) 0.18m - 1:48(10:03/m) 21cal 5.97/7.14mph Add a comment	-
Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8
5.2mi, 47:31 Run - Treadmill Split Summary === 1) 0.6m - 5:56(9:51/m) 73cal 6.09/7.7mph 2) 0.22m - 2:00(9:19/m) 26cal 6.44/6.68mph 3) 0.21m - 2:01(9:43/m) 25cal 6.17/6.35mph 4) 0.24m - 2:00(8:16/m) 29cal 7.26/7.89mph 5) 0.21m - 2:02(9:33/m) 25cal 6.28/7.37mph 6) 0.27m - 2:00(7:25/m) 32cal 8.08/8.66mph 7) 0.21m - 2:00(9:36/m) 25cal 6.25/8.41mph 8) 0.24m - 2:01(8:21/m) 29cal 7.19/7.53mph 9) 0.17m - 1:55(11:16/m) 20cal 5.33/6.87mph 10) 0.27m - 2:00(7:18/m) 33cal 8.21/8.95mph 11) 0.21m - 2:00(9:34/m) 25cal 6.27/8.16mph 12) 0.32m - 2:01(6:17/m) 38cal 9.56/10.71mph 13) 0.11m - 2:00(17:29/m) 12cal 3.43/9.77mph 14) 0.24m - 2:00(8:29/m) 28cal 7.08/7.35mph 15) 0.21m - 2:00(9:45/m) 25cal 6.15/7.37mph 16) 0.24m - 2:00(8:26/m) 29cal 7.12/7.62mph 17) 0.4m - 4:23(10:54/m) 48cal 5.5/7.28mph 18) 0.05m - 28(9:09/m) 6cal 6.56/7.85mph 19) 0.05m - 28(8:39/m) 6cal 6.93/7.83mph 20) 0.05m - 29(8:58/m) 6cal 6.69/7.97mph 21) 0.06m - 28(8:09/m) 7cal 7.37/8.39mph 22) 0.05m - 28(8:46/m) 6cal 6.85/7.58mph 23) 0.05m - 28(9:09/m) 6cal 6.56/7.39mph 24) 0.05m - 28(9:02/m) 6cal 6.64/8.1mph 25) 0.05m - 28(8:23/m) 6cal 7.16/8.18mph 26) 0.05m - 28(8:56/m) 6cal 6.72/7.95mph 27) 0.06m - 28(7:40/m) 7cal 7.83/8.77mph 28) 0.05m - 28(8:43/m) 6cal 6.88/7.35mph 29) 0.05m - 28(9:20/m) 6cal 6.43/7.33mph 30) 0.05m - 28(8:55/m) 6cal 6.72/7.62mph 31) 0.11m - 1:05(10:00/m) 13cal 6/7.66mph Add a comment	-	-	1.1mi, 10:04 Run - Warm Down Split Summary === 1) 1m - 9:29(9:29/m) 122cal 6.33/7.2mph 2) 0.06m - 36(10:31/m) 7cal 5.7/6.32mph Add a comment 6.3mi, 49:30 Run - Race Split Summary === 1) 1m - 7:21(7:21/m) 120cal 8.17/8.89mph 2) 1m - 7:45(7:45/m) 123cal 7.74/8.31mph 3) 1m - 7:32(7:32/m) 119cal 7.97/9.48mph 4) 1m - 7:59(7:59/m) 122cal 7.52/7.85mph 5) 1m - 8:19(8:19/m) 122cal 7.22/8.06mph 6) 1m - 8:31(8:31/m) 119cal 7.04/9.08mph 7) 0.27m - 2:04(7:40/m) 33cal 7.83/8.25mph Add a comment 2mi, 19:57 Run - Warm Up Split Summary === 1) 1m - 10:12(10:12/m) 123cal 5.88/6.55mph 2) 1m - 9:44(9:44/m) 123cal 6.16/9mph 3) 0m - 1(6:24/m) 9.38/5.66mph Add a comment	5.5mi, 48:50 Run - Easy Split Summary === 1) 1m - 9:09(9:09/m) 120cal 6.56/6.93mph 2) 1m - 8:35(8:35/m) 119cal 7/7.99mph 3) 1m - 8:42(8:42/m) 120cal 6.9/7.43mph 4) 1m - 9:07(9:07/m) 119cal 6.58/7.51mph 5) 1m - 8:48(8:48/m) 122cal 6.82/8.35mph 6) 0.5m - 4:29(9:02/m) 60cal 6.64/7.2mph Add a comment	6.3mi, 1:00:00 Run - Recovery Run Split Summary === 1) 1m - 9:40(9:40/m) 121cal 6.21/7.1mph 2) 1m - 9:35(9:35/m) 121cal 6.27/6.59mph 3) 1m - 9:35(9:35/m) 121cal 6.26/6.8mph 4) 1m - 9:14(9:14/m) 121cal 6.49/7.01mph 5) 1m - 9:54(9:54/m) 122cal 6.06/6.76mph 6) 1m - 9:27(9:27/m) 122cal 6.35/7.06mph 7) 0.28m - 2:36(9:21/m) 32cal 6.42/6.8mph Add a comment	-
Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15
12mi, 1:50:44 Run - Progressive worst ever HM training run === 1) 1m - 9:25(9:25/m) 120cal 6.37/6.99mph 2) 1m - 9:20(9:20/m) 121cal 6.43/7.31mph 3) 1m - 9:11(9:11/m) 120cal 6.53/7.33mph 4) 1m - 8:58(8:58/m) 121cal 6.69/7.68mph 5) 1m - 8:52(8:52/m) 119cal 6.77/6.95mph 6) 1m - 8:44(8:44/m) 121cal 6.88/7.1mph 7) 1m - 8:35(8:35/m) 121cal 6.99/7.7mph 8) 1m - 10:23(10:23/m) 123cal 5.78/6.89mph 9) 1m - 8:20(8:20/m) 120cal 7.2/7.76mph 10) 0.74m - 7:59(10:45/m) 91cal 5.58/7.22mph 11) 1m - 8:09(8:09/m) 120cal 7.37/8.14mph 12) 1m - 10:21(10:21/m) 122cal 5.79/7.33mph 13) 0.25m - 2:27(9:44/m) 30cal 6.16/6.64mph Add a comment	-	5mi, 46:46 Run - Warm Down Split Summary === 1) 1m - 9:38(9:38/m) 122cal 6.23/6.8mph 2) 1m - 9:38(9:38/m) 121cal 6.23/6.74mph 3) 1m - 9:38(9:38/m) 122cal 6.22/6.35mph 4) 1m - 9:10(9:10/m) 120cal 6.55/7.01mph 5) 0.95m - 8:42(9:09/m) 114cal 6.56/7.03mph Add a comment 3.1mi, 24:24 Run - parkrun Blackpool parkrun === 1) 1m - 8:05(8:05/m) 118cal 7.43/9.16mph 2) 1m - 7:40(7:40/m) 122cal 7.82/8.91mph 3) 1m - 7:54(7:54/m) 121cal 7.59/9.81mph 4) 0.1m - 44(7:27/m) 11cal 8.06/8.22mph Add a comment 0.8mi, 8:23 Run - Drills Split Summary === 1) 0.84m - 8:23(9:59/m) 102cal 6.01/7.64mph Add a comment 0.9mi, 8:12 Run - Warm Up Split Summary === 1) 0.86m - 8:12(9:34/m) 103cal 6.27/6.8mph Add a comment	-	6.9mi, 1:00:00 Run - Tempo Split Summary === 1) 1.63m - 15:37(9:34/m) 198cal 6.27/7.14mph 2) 1.9m - 15:00(7:54/m) 230cal 7.59/8.14mph 3) 0.28m - 3:00(10:46/m) 35cal 5.57/7.56mph 4) 1.9m - 15:00(7:55/m) 232cal 7.58/8.04mph 5) 1.22m - 11:23(9:20/m) 148cal 6.43/7.33mph Add a comment	7mi, 1:06:47 Run - Mimbling Split Summary === 1) 7m - 1:06:47(9:32/m) 852cal 6.29/7.81mph Add a comment	6.6mi, 1:02:17 Run - Intervals Split Summary === 1) 1.88m - 18:40(9:55/m) 231cal 6.05/7.08mph 2) 0.75m - 5:26(7:18/m) 91cal 8.23/8.68mph 3) 0.12m - 2:30(21:02/m) 10cal 2.85/8.1mph 4) 0.75m - 5:19(7:07/m) 91cal 8.42/9.71mph 5) 0.13m - 2:30(19:58/m) 10cal 3.01/8.14mph 6) 0.75m - 5:26(7:18/m) 91cal 8.22/9.6mph 7) 0.12m - 2:30(21:11/m) 10cal 2.83/8.37mph 8) 0.75m - 5:29(7:21/m) 91cal 8.17/8.85mph 9) 0.13m - 2:30(19:30/m) 11cal 3.08/8.08mph 10) 1.25m - 11:57(9:35/m) 151cal 6.26/6.82mph Add a comment
Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22
-	3.7mi, 36:37 Run - Recovery Run Split Summary === 1) 1m - 9:58(9:58/m) 122cal 6.02/6.49mph 2) 1m - 9:46(9:46/m) 122cal 6.14/6.7mph 3) 1m - 9:50(9:50/m) 121cal 6.1/6.78mph 4) 0.72m - 7:03(9:46/m) 87cal 6.14/6.49mph Add a comment	3.1mi, 26:11 Run - parkrun Clitheroe Castle parkrun : 1 - 175 Crazy Clitheroe Castle!! 5 laps, each one a 500m downhill charge followed by a 500m uphill slog. Never going to be a PB course but very entertaining. 1st in age group 🏆 === 1) 0.62m - 5:21(8:41/m) 74cal 6.91/9.71mph 2) 0.62m - 5:07(8:19/m) 75cal 7.22/9.96mph 3) 0.62m - 5:09(8:18/m) 74cal 7.23/10.23mph 4) 0.62m - 5:21(8:39/m) 73cal 6.93/9.93mph 5) 0.63m - 5:12(8:12/m) 75cal 7.31/10.12mph Add a comment 1.9mi, 19:01 Run - Warm Up Split Summary === 1) 1m - 9:58(9:58/m) 121cal 6.02/6.59mph 2) 0.89m - 9:03(10:11/m) 110cal 5.9/6.49mph Add a comment	13.2mi, 1:51:41 Run - Race Chester Half Marathon Never going to be a good time so just enjoyed running in the sun - thru gritted teeth! No hiding from the fact that I’m still really struggling === 1) 1m - 8:47(8:47/m) 119cal 6.83/7.53mph 2) 1m - 7:33(7:33/m) 122cal 7.95/9.29mph 3) 1m - 8:18(8:18/m) 120cal 7.23/7.83mph 4) 1m - 8:47(8:47/m) 120cal 6.83/7.49mph 5) 1m - 8:22(8:22/m) 120cal 7.18/7.64mph 6) 1m - 8:25(8:25/m) 122cal 7.12/7.62mph 7) 1m - 8:25(8:25/m) 120cal 7.13/7.47mph 8) 1m - 8:12(8:12/m) 123cal 7.32/7.78mph 9) 1m - 8:39(8:39/m) 120cal 6.93/7.35mph 10) 1m - 8:24(8:24/m) 121cal 7.14/7.68mph 11) 1m - 8:36(8:36/m) 120cal 6.98/7.43mph 12) 1m - 8:13(8:13/m) 121cal 7.3/8.79mph 13) 1m - 9:05(9:05/m) 122cal 6.61/7.72mph 14) 0.23m - 1:56(8:17/m) 26cal 7.24/7.64mph Add a comment 1.2mi, 13:06 Run - Warm Up Split Summary === 1) 1m - 11:11(11:11/m) 124cal 5.37/5.7mph 2) 0.19m - 1:55(10:14/m) 22cal 5.87/6.01mph Add a comment	4.5mi, 47:56 Run - Recovery Run Split Summary === 1) 1m - 9:58(9:58/m) 122cal 6.02/6.39mph 2) 1m - 10:40(10:40/m) 123cal 5.62/6.3mph 3) 1m - 12:53(12:53/m) 113cal 4.66/7.03mph 4) 1m - 10:00(10:00/m) 122cal 6/6.47mph 5) 0.5m - 4:25(8:49/m) 59cal 6.81/7.08mph Add a comment	4.5mi, 40:59 Run - Recovery Run Split Summary === 1) 1m - 9:33(9:33/m) 122cal 6.28/7.37mph 2) 1m - 9:28(9:28/m) 120cal 6.34/6.74mph 3) 1m - 9:08(9:08/m) 120cal 6.57/7.89mph 4) 1m - 8:56(8:56/m) 121cal 6.72/7.99mph 5) 0.49m - 3:55(8:01/m) 60cal 7.48/7.83mph Add a comment	-