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chicke80
M40

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Namban Rengo

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Recent Training
29th Mar	General	0.8mi	7:29
29th Mar	General	3.3mi	18:26
29th Mar	General	1.9mi	17:26
27th Mar	General	8mi	58:11
26th Mar	Medium Long Run	10.7mi	1:22:55

12 Month Benchmarks	Run
Mile	5:18
5k	17:15
5mi	30:01
10k	37:27
10mi	1:00:46
Half	1:25:46
20mi	2:16:25

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
1mi	1	5:25 5:25/mi	70.18					5:25 70.18
2.9km	1	10:12 5:40/mi	68.83											10:12 68.83
5km	49	17:35 5:40/mi	77.17			18:52 68.11		18:22 70.18	18:35 69.59	18:20 70.84	18:26 70.84	17:55 73.36	18:09 72.94	17:42 75.34	18:01 74.56	17:47 76.09	17:35 76.96	17:40 77.17
9km	1	33:14 5:57/mi	71.39							33:14 71.39
9.5km	3	34:27 5:50/mi	73.23							34:27 73.23		35:34 71.45	38:08 66.96
10km	7	35:28 5:42/mi	74.44		35:28 74.44		40:55 64.52	35:50 73.79			38:09 69.84		38:15 70.27			38:08 71.85
15km	2	58:20 6:16/mi	70.67											58:20 70.67
13.1mi	8	1:19:26 6:04/mi	76.24						1:25:10 68.15	1:25:51 67.73	1:28:07 66.16	1:25:20 68.55	1:22:27 71.24				1:19:26 75.27	1:19:40 76.24
26.2mi	17	2:56:17 6:44/mi	70.64	3:21:02 60.47	3:00:56 67.19	3:07:00 65.01	3:00:43 67.27	3:01:40 66.92		3:00:48 67.43		2:56:50 69.36	3:02:05 67.36	3:03:59 67.28	2:57:27 69.76	2:56:17 70.64			3:12:12 66.26
50km	2	3:50:15 7:25/mi	66.97													3:50:15 66.97
60km	1	5:00:42 8:04/mi	62.00														5:00:42 62.00
70km	1	11:17:11 15:34/mi	35.27												11:17:11 35.27
100km	3	9:21:00 9:02/mi	63.81		17:24:00 34.10						9:21:00 63.81						9:47:51 62.93

2023		Result	WAVA	Distance
5 Mar	Tokyo Marathon SB	3:12:12	66.26	26.2mi
2022		Result	WAVA	Distance
20 Nov	Toda Half Marathon SB	1:19:40	76.24	13.1mi
1 Oct	Ireland Run the World 5k	18:24	74.64	5km
29 Jun	Namban 5k Time Trial	18:23	74.71	5km
27 Apr	Namban 5k Time Trial	18:11	75.53	5km
25 Jan	Namban Virtual 5k SB	17:40	77.17	5km
2021		Result	WAVA	Distance
9 Oct	Shibamata 100k SB	9:47:51	62.93	100km
23 May	Shibamata 60k (Virtual) PB	5:00:42	62.00	60km
3 Mar	Run Tokyo Half Marathon (Virtual) PB	1:19:26	75.27	13.1mi
27 Jan	Namban Virtual 5k PB	17:35	76.96	5km
2020		Result	WAVA	Distance
20 Dec	TELL Charity 50k (Virtual) PB	3:50:15	66.97	50km
23 Nov	Virtual Edinburgh 50k	4:00:29	64.12	50km
21 Oct	Asia GAA Virtual 5k SB	17:47	76.09	5km
7 Oct	Asia GAA Virtual 10k SB	38:08	71.85	10km
28 Jul	Namban 5k Time Trial	18:25	73.48	5km
1 Mar	Tokyo Marathon		0.00	26.2mi
1 Mar	Matsudo Up Marathon PB	2:56:17	70.64	26.2mi
29 Jan	Namban 5k Time Trial	18:07	74.15	5km
2019		Result	WAVA	Distance
21 Sep	Vietnam Mountain Ultra PB	11:17:11	35.27	70km
8 Sep	Ireland Run the World 5k		0.00	5km
31 Jul	Namban 5k Time Trial	19:08	70.21	5km
26 Jun	Namban 5k Time Trial	18:36	72.22	5km
4 May	Futakotamagawa parkrun SB	18:01	74.56	5km
20 Apr	Futakotamagawa parkrun	18:24	73.01	5km
27 Mar	Namban 5k Time Trial	18:16	73.54	5km
3 Mar	Tokyo Marathon SB	2:57:27	69.76	26.2mi
2018		Result	WAVA	Distance
28 Nov	Namban 5k Time Trial	18:07	73.61	5km
22 Sep	Ireland Run the World 5k	18:19	72.80	5km
26 Aug	Hokkaido Marathon SB	3:03:59	67.28	26.2mi
30 May	Namban 5k Time Trial	18:03	73.88	5km
25 Apr	Namban 5k Time Trial	18:06	73.68	5km
1 Apr	Ome Takamizusan Trail Race	1:26:20	48.01	15km
28 Mar	Namban 5k Time Trial SB	17:42	75.34	5km
28 Feb	Namban 5k Time Trial	18:20	72.21	5km
17 Feb	Japan GAA Ekiden PB	58:20	70.67	15km
31 Jan	Namban 5k Time Trial	18:16	72.48	5km
21 Jan	Shibuya Ekiden PB	10:12	68.83	2.9km
2017		Result	WAVA	Distance
16 Dec	Higashi Nihon Masters Race SB	1:22:27	71.24	13.1mi
10 Dec	FIT Charity Run SB	38:08	66.96	9.5km
2 Dec	Run for the Cure SB	38:15	70.27	10km
29 Nov	Namban 5k Time Trial	18:18	72.35	5km
1 Oct	Tohoku Fukko Marathon	3:09:10	65.11	26.2mi
23 Sep	Ireland Run the World 5k	18:09	72.94	5km
26 Jul	Namban 5k Time Trial SB	18:09	72.94	5km
28 Jun	Namban 5k Time Trial	18:29	71.63	5km
29 Mar	Namban 5k Time Trial	18:46	70.55	5km
26 Feb	Tokyo Marathon SB	3:02:05	67.36	26.2mi
2016		Result	WAVA	Distance
11 Dec	FIT Charity Run SB	35:34	71.45	9.5km
20 Nov	Toda Half Marathon		0.00	13.1mi
28 Sep	Namban 5k Time Trial	18:13	72.16	5km
31 Aug	Namban 5k Time Trial SB	17:55	73.36	5km
27 Jul	Namban 5k Time Trial	18:43	70.23	5km
29 Jun	Namban 5k Time Trial	18:42	70.29	5km
5 Jun	Shibamata 100k		0.00	100km
4 May	Kasukabe Half Marathon SB	1:25:20	68.55	13.1mi
17 Apr	Nagano Marathon SB	2:56:50	69.36	26.2mi
27 Jan	Namban 5k Time Trial	18:57	68.91	5km
2015		Result	WAVA	Distance
28 Nov	Run For the Cure SB	38:09	69.84	10km
15 Nov	Toda Half Marathon SB	1:28:07	66.16	13.1mi
8 Nov	Finance in Tokyo 10K	38:31	69.17	10km
30 Sep	Namban 5k Time Trial SB	18:26	70.84	5km
26 Aug	Namban 5k Time Trial	19:09	68.19	5km
6 Jun	Shibamata 100k PB	9:21:00	63.81	100km
27 May	Namban 5k Time Trial	18:45	69.64	5km
4 May	Kasukabe Half Marathon	1:28:50	65.62	13.1mi
25 Mar	Namban 5k Time Trial	19:01	68.66	5km
25 Feb	Namban 5k Time Trial	19:41	65.98	5km
2014		Result	WAVA	Distance
7 Dec	FIT Charity Run PB	33:14	71.39	9km
16 Nov	Toda Half Marathon SB	1:25:51	67.73	13.1mi
27 Aug	Namban 5k Time Trial	18:56	68.60	5km
30 Jul	Namban 5k Time Trial	18:52	68.84	5km
5 Jul	Odaiba Relay Marathon PB	34:27	73.23	9.5km
25 Jun	Namban 5k Time Trial	18:53	68.78	5km
29 Apr	Tamimari Ekiden SB	18:20	70.84	5km
20 Apr	Nagano Marathon SB	3:00:48	67.43	26.2mi
26 Mar	Namban 5k Time Trial	18:27	70.39	5km
26 Feb	Namban 5k Time Trial	18:33	69.71	5km
9 Feb	Akabane Half Marathon		0.00	13.1mi
2013		Result	WAVA	Distance
17 Nov	Toda Half Marathon SB	1:25:10	68.15	13.1mi
31 Jul	Namban 5k Time Trial	19:07	67.64	5km
24 Apr	Namban 5k Time Trial SB	18:35	69.59	5km
2012		Result	WAVA	Distance
25 Nov	Fuji san Marathon	3:11:46	63.40	26.2mi
18 Nov	Finance in Tokyo 10K SB	35:50	73.79	10km
31 Oct	Namban 5k Time Trial	19:09	67.31	5km
26 Sep	Namban 5k Time Trial SB	18:22	70.18	5km
12 Sep	Namban 1 Mile Time Trial PB	5:25	70.18	1mi
29 Aug	Namban 5k Time Trial	18:41	68.99	5km
25 Jul	Namban 5k Time Trial	18:48	68.56	5km
27 Jun	Namban 5k Time Trial	18:45	68.75	5km
26 Feb	Tokyo Marathon SB	3:01:40	66.92	26.2mi
2010		Result	WAVA	Distance
28 Nov	Kawaguchiko Marathon	3:22:52	59.92	26.2mi
7 Nov	Finance in Tokyo 10K SB	40:55	64.52	10km
28 Feb	Tokyo Marathon SB	3:00:43	67.27	26.2mi
2009		Result	WAVA	Distance
29 Nov	Kawaguchiko Marathon	3:13:40	62.77	26.2mi
29 Apr	Namban 5k Time Trial SB	18:52	68.11	5km
22 Mar	Tokyo Marathon SB	3:07:00	65.01	26.2mi
2008		Result	WAVA	Distance
30 Nov	Kawaguchiko Marathon	3:01:20	67.04	26.2mi
24 Nov	Finance in Tokyo 10K PB	35:28	74.44	10km
16 May	Trailwalker SB	17:24:00	34.10	100km
17 Feb	Tokyo Marathon SB	3:00:56	67.19	26.2mi
2006		Result	WAVA	Distance
30 Oct	Dublin Marathon SB	3:21:02	60.47	26.2mi

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	226	134	149	0	0	0	0	0	0	0	0	0	509
2022	185	101	171	164	168	165	172	115	164	187	174	245	2010
2021	188	182	179	170	165	98	159	138	158	149	97	148	1830
2020	4	0	0	0	0	0	3	0	0	0	0	0	7
2020	215	179	98	177	187	175	193	180	157	154	164	154	2034
2020	16	6	0	0	0	0	0	0	0	0	0	0	22
2019	177	159	103	138	119	129	121	141	116	92	78	199	1573
2019	21	12	14	16	13	13	6	6	15	13	6	27	162
2018	152	114	131	132	160	161	175	139	89	66	77	205	1603
2018	7	10	13	7	18	18	10	12	9	10	13	22	150
2017	10	10	6	14	7	7	8	14	0	0	0	0	76
2017	142	132	84	85	128	64	121	63	64	75	89	129	1177
2017	9	5	9	8	3	5	0	22	9	0	0	13	84
2016	18	7	7	9	7	0	9	2	12	4	4	16	95
2016	156	196	214	121	119	107	140	87	88	34	16	137	1414
2016	17	8	10	2	16	0	0	12	2	7	5	26	106
2015	0	0	0	0	0	0	0	0	0	42	23	0	65
2015	94	65	138	122	145	85	102	83	132	22	104	151	1240
2015	48	30	25	14	6	7	3	8	6	0	3	22	173
2014	123	161	207	107	127	122	85	114	44	65	60	21	1236
2014	13	12	10	6	0	3	0	6	55	12	26	128	271
2013	0	6	0	0	0	0	9	7	0	0	3	0	26
2013	133	112	135	138	82	101	102	128	60	74	112	136	1313
2013	17	38	13	12	20	15	6	16	41	7	12	24	221
2012	0	0	6	12	0	0	0	0	0	0	0	0	18
2012	202	132	56	98	112	79	148	125	111	85	134	98	1378
2012	12	10	3	0	5	0	0	0	0	0	0	0	31
2011	100	122	116	65	0	9	92	120	137	134	270	180	1346
2011	13	19	4	0	5	41	10	21	13	3	15	33	178
2010	161	143	68	90	87	67	25	0	0	32	90	84	847
2010	3	10	3	4	10	11	26	37	0	37	23	7	173
2009	158	193	78	58	107	93	146	46	86	30	152	91	1239
2009	5	0	12	6	0	0	0	27	4	5	7	3	69
2008	223	65	19	111	163	138	125	98	78	152	183	40	1395
2008	0	3	0	25	18	19	0	7	0	0	0	14	86

Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8
2.4mi, 21:01 Run - Easy Split Summary === 1) 1km - 5:52(5:52/km) 141/155bpm [827b/km] 62cal 10.23/12.56kmph 2) 1km - 5:28(5:28/km) 148/160bpm [810b/km] 62cal 10.97/12.02kmph 3) 1km - 5:15(5:15/km) 145/156bpm [762b/km] 56cal 11.41/12.36kmph 4) 0.79km - 4:26(5:36/km) 153/159bpm [858b/km] 52cal 10.71/12.02kmph Add a comment	-	-	26.1mi, 3:09:16 Run - Race Split Summary === 1) 1km - 4:42(4:42/km) 138/151bpm [648b/km] 48cal 12.78/14.41kmph 2) 1km - 4:14(4:14/km) 147/155bpm [622b/km] 48cal 14.18/15.28kmph 3) 1km - 3:55(3:55/km) 147/156bpm [576b/km] 44cal 15.31/15.58kmph 4) 1km - 3:55(3:55/km) 156/163bpm [612b/km] 47cal 15.3/16.19kmph 5) 1km - 3:52(3:52/km) 155/163bpm [600b/km] 46cal 15.49/15.82kmph 6) 1km - 3:58(3:58/km) 149/153bpm [590b/km] 43cal 15.16/16.06kmph 7) 1km - 3:59(3:59/km) 148/151bpm [591b/km] 42cal 15.03/15.32kmph 8) 1km - 4:06(4:06/km) 148/152bpm [607b/km] 43cal 14.64/15.42kmph 9) 1km - 3:58(3:58/km) 149/154bpm [591b/km] 41cal 15.13/15.58kmph 10) 1km - 4:13(4:13/km) 151/155bpm [636b/km] 45cal 14.26/15.65kmph 11) 1km - 4:08(4:08/km) 152/155bpm [629b/km] 44cal 14.5/14.98kmph 12) 1km - 3:58(3:58/km) 152/155bpm [603b/km] 42cal 15.12/15.96kmph 13) 1km - 4:02(4:02/km) 152/158bpm [614b/km] 43cal 14.85/16.02kmph 14) 1km - 3:53(3:53/km) 151/154bpm [586b/km] 39cal 15.46/15.12kmph 15) 1km - 3:55(3:55/km) 151/156bpm [590b/km] 39cal 15.35/17.43kmph 16) 1km - 4:12(4:12/km) 154/160bpm [648b/km] 45cal 14.27/15.12kmph 17) 1km - 4:02(4:02/km) 154/160bpm [621b/km] 43cal 14.88/15.72kmph 18) 1km - 4:11(4:11/km) 154/157bpm [643b/km] 43cal 14.37/14.98kmph 19) 1km - 4:25(4:25/km) 152/155bpm [672b/km] 43cal 13.58/14.64kmph 20) 1km - 4:16(4:16/km) 153/157bpm [653b/km] 42cal 14.05/15.35kmph 21) 1km - 4:09(4:09/km) 154/158bpm [640b/km] 41cal 14.44/14.78kmph 22) 1km - 4:14(4:14/km) 152/158bpm [644b/km] 37cal 14.16/14.71kmph 23) 1km - 4:10(4:10/km) 154/159bpm [642b/km] 41cal 14.39/14.75kmph 24) 1km - 4:14(4:14/km) 155/158bpm [655b/km] 40cal 14.2/14.71kmph 25) 1km - 4:29(4:29/km) 155/160bpm [695b/km] 42cal 13.37/14.24kmph 26) 1km - 4:38(4:38/km) 151/160bpm [700b/km] 35cal 12.94/14.95kmph 27) 1km - 4:15(4:15/km) 154/160bpm [656b/km] 36cal 14.1/14.71kmph 28) 1km - 4:20(4:20/km) 155/160bpm [671b/km] 39cal 13.86/14.91kmph 29) 1km - 4:19(4:19/km) 158/168bpm [682b/km] 43cal 13.9/14.71kmph 30) 1km - 4:22(4:22/km) 155/159bpm [677b/km] 38cal 13.73/14.08kmph 31) 1km - 4:53(4:53/km) 153/162bpm [748b/km] 39cal 12.27/14.95kmph 32) 1km - 5:09(5:09/km) 148/158bpm [761b/km] 30cal 11.66/15.62kmph 33) 1km - 5:11(5:11/km) 147/160bpm [761b/km] 29cal 11.59/15.85kmph 34) 1km - 5:41(5:41/km) 149/156bpm [847b/km] 36cal 10.56/13.87kmph 35) 1km - 4:26(4:26/km) 150/153bpm [665b/km] 27cal 13.54/14.64kmph 36) 1km - 6:34(6:34/km) 147/162bpm [965b/km] 37cal 9.14/14.61kmph 37) 1km - 4:55(4:55/km) 147/153bpm [722b/km] 26cal 12.21/13.84kmph 38) 1km - 5:31(5:31/km) 141/155bpm [777b/km] 26cal 10.88/15.02kmph 39) 1km - 5:32(5:32/km) 145/155bpm [803b/km] 28cal 10.84/16.43kmph 40) 1km - 5:46(5:46/km) 147/159bpm [848b/km] 35cal 10.4/14.28kmph 41) 1km - 5:28(5:28/km) 151/158bpm [826b/km] 36cal 10.97/14.21kmph 42) 1km - 4:59(4:59/km) 153/159bpm [763b/km] 38cal 12.02/15.12kmph 43) 0.02km - 6(4:12/km) 153/154bpm [642b/km] 14.3/12.77kmph Add a comment	-	-	-
Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15
3.5mi, 27:53 Run - Recovery Run Split Summary === 1) 1km - 5:50(5:50/km) 126/148bpm [735b/km] 53cal 10.29/13.71kmph 2) 1km - 5:18(5:18/km) 147/156bpm [780b/km] 62cal 11.3/13.74kmph 3) 1km - 4:49(4:49/km) 139/154bpm [669b/km] 48cal 12.46/14.75kmph 4) 1km - 4:32(4:32/km) 133/137bpm [603b/km] 40cal 13.23/13.64kmph 5) 1km - 4:34(4:34/km) 123/133bpm [562b/km] 29cal 13.13/13.5kmph 6) 0.57km - 2:49(4:56/km) 127/139bpm [627b/km] 20cal 12.16/14.85kmph Add a comment	-	8mi, 54:51 Run - General Split Summary === 1) 1km - 4:57(4:57/km) 137/153bpm [678b/km] 51cal 12.13/15.12kmph 2) 1km - 4:14(4:14/km) 143/157bpm [604b/km] 46cal 14.2/15.35kmph 3) 1km - 4:10(4:10/km) 136/143bpm [566b/km] 39cal 14.41/15.15kmph 4) 1km - 4:14(4:14/km) 140/153bpm [593b/km] 43cal 14.16/14.24kmph 5) 1km - 4:22(4:22/km) 141/146bpm [617b/km] 44cal 13.72/14.01kmph 6) 1km - 4:14(4:14/km) 138/144bpm [585b/km] 39cal 14.14/14.78kmph 7) 1km - 4:05(4:05/km) 134/142bpm [548b/km] 33cal 14.67/15.15kmph 8) 1km - 4:15(4:15/km) 136/144bpm [579b/km] 35cal 14.1/15.08kmph 9) 1km - 4:06(4:06/km) 142/148bpm [582b/km] 40cal 14.64/15.45kmph 10) 1km - 4:10(4:10/km) 148/153bpm [617b/km] 45cal 14.39/15.08kmph 11) 1km - 4:10(4:10/km) 146/158bpm [609b/km] 43cal 14.39/15.22kmph 12) 1km - 4:14(4:14/km) 134/144bpm [566b/km] 30cal 14.2/15.92kmph 13) 0.84km - 3:40(4:22/km) 129/140bpm [564b/km] 21cal 13.72/15.15kmph Add a comment	-	7.4mi, 50:22 Run - Tempo Split Summary === 1) 1km - 4:49(4:49/km) 125/138bpm [601b/km] 44cal 12.47/14.98kmph 2) 1km - 4:16(4:16/km) 138/147bpm [588b/km] 46cal 14.07/14.64kmph 3) 1km - 4:16(4:16/km) 138/150bpm [588b/km] 44cal 14.08/14.44kmph 4) 1km - 4:07(4:07/km) 150/157bpm [617b/km] 49cal 14.59/15.55kmph 5) 1km - 3:56(3:56/km) 157/164bpm [616b/km] 50cal 15.28/16.16kmph 6) 1km - 4:04(4:04/km) 158/162bpm [644b/km] 53cal 14.72/15.55kmph 7) 1km - 4:09(4:09/km) 155/161bpm [643b/km] 51cal 14.47/15.89kmph 8) 1km - 4:17(4:17/km) 158/170bpm [676b/km] 52cal 14.03/14.71kmph 9) 1km - 4:02(4:02/km) 158/167bpm [637b/km] 50cal 14.88/15.82kmph 10) 1km - 4:01(4:01/km) 158/164bpm [635b/km] 50cal 14.94/15.85kmph 11) 1km - 4:04(4:04/km) 156/165bpm [636b/km] 48cal 14.73/15.85kmph 12) 0.98km - 4:22(4:27/km) 144/161bpm [640b/km] 36cal 13.5/15.85kmph Add a comment	-	7.6mi, 55:32 Run - General Split Summary === 1) 1km - 4:28(4:28/km) 118/144bpm [527b/km] 36cal 13.44/13.64kmph 2) 1km - 4:35(4:35/km) 125/139bpm [573b/km] 40cal 13.08/45.38kmph 3) 1km - 4:38(4:38/km) 129/140bpm [597b/km] 41cal 12.97/13.67kmph 4) 1km - 4:27(4:27/km) 137/144bpm [610b/km] 45cal 13.47/14.08kmph 5) 1km - 4:25(4:25/km) 147/158bpm [649b/km] 51cal 13.59/14.08kmph 6) 1km - 4:26(4:26/km) 139/154bpm [617b/km] 44cal 13.53/14.21kmph 7) 1km - 4:26(4:26/km) 140/149bpm [620b/km] 44cal 13.54/13.84kmph 8) 1km - 4:43(4:43/km) 145/155bpm [684b/km] 51cal 12.72/14.04kmph 9) 1km - 4:32(4:32/km) 142/148bpm [645b/km] 44cal 13.21/13.54kmph 10) 1km - 4:24(4:24/km) 146/153bpm [642b/km] 47cal 13.64/14.21kmph 11) 1km - 4:30(4:30/km) 136/150bpm [612b/km] 34cal 13.33/13.64kmph 12) 1km - 4:56(4:56/km) 125/140bpm [616b/km] 24cal 12.18/14.08kmph 13) 0.18km - 1:03(5:40/km) 117/129bpm [662b/km] 4cal 10.6/11.39kmph Add a comment
Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22
8mi, 58:52 Run - General Split Summary === 1) 1km - 4:53(4:53/km) 119/141bpm [581b/km] 39cal 12.28/13.4kmph 2) 1km - 4:28(4:28/km) 132/143bpm [590b/km] 44cal 13.42/14.44kmph 3) 1km - 4:32(4:32/km) 136/145bpm [616b/km] 47cal 13.25/13.64kmph 4) 1km - 4:34(4:34/km) 131/138bpm [597b/km] 41cal 13.16/13.27kmph 5) 1km - 4:41(4:41/km) 140/148bpm [656b/km] 49cal 12.81/13.13kmph 6) 1km - 4:34(4:34/km) 137/149bpm [626b/km] 43cal 13.13/13.57kmph 7) 1km - 4:23(4:23/km) 132/138bpm [580b/km] 35cal 13.66/13.94kmph 8) 1km - 4:25(4:25/km) 136/143bpm [600b/km] 39cal 13.6/14.24kmph 9) 1km - 4:26(4:26/km) 137/144bpm [608b/km] 40cal 13.53/13.87kmph 10) 1km - 4:33(4:33/km) 136/142bpm [619b/km] 38cal 13.19/13.94kmph 11) 1km - 4:24(4:24/km) 141/151bpm [621b/km] 41cal 13.63/14.28kmph 12) 1km - 4:32(4:32/km) 142/153bpm [644b/km] 43cal 13.23/14.61kmph 13) 0.9km - 4:26(4:55/km) 133/160bpm [655b/km] 28cal 12.19/13.94kmph Add a comment	-	8.3mi, 1:01:16 Run - General Split Summary === 1) 1km - 4:45(4:45/km) 131/144bpm [622b/km] 47cal 12.63/14.31kmph 2) 1km - 4:50(4:50/km) 138/148bpm [666b/km] 52cal 12.43/14.34kmph 3) 1km - 4:33(4:33/km) 150/158bpm [682b/km] 55cal 13.2/13.67kmph 4) 1km - 4:33(4:33/km) 155/165bpm [704b/km] 58cal 13.2/13.74kmph 5) 1km - 4:27(4:27/km) 161/166bpm [717b/km] 59cal 13.47/13.67kmph 6) 1km - 4:30(4:30/km) 161/168bpm [726b/km] 59cal 13.31/13.67kmph 7) 1km - 4:39(4:39/km) 159/170bpm [739b/km] 60cal 12.91/13.4kmph 8) 1km - 4:31(4:31/km) 157/167bpm [710b/km] 56cal 13.26/13.5kmph 9) 1km - 4:30(4:30/km) 163/175bpm [734b/km] 59cal 13.32/13.64kmph 10) 1km - 4:23(4:23/km) 162/168bpm [709b/km] 57cal 13.71/14.04kmph 11) 1km - 4:28(4:28/km) 161/167bpm [720b/km] 58cal 13.42/13.87kmph 12) 1km - 4:42(4:42/km) 165/178bpm [776b/km] 59cal 12.75/13.74kmph 13) 1km - 4:39(4:39/km) 151/169bpm [703b/km] 44cal 12.88/14.24kmph 14) 0.33km - 1:46(5:24/km) 158/164bpm [852b/km] 20cal 11.12/13.03kmph Add a comment	11.1mi, 1:13:09 Run - Tempo Split Summary === 1) 1km - 4:44(4:44/km) 132/145bpm [626b/km] 48cal 12.66/17.06kmph 2) 1km - 4:08(4:08/km) 134/155bpm [555b/km] 42cal 14.49/19.92kmph 3) 1km - 3:59(3:59/km) 146/155bpm [581b/km] 47cal 15.08/15.48kmph 4) 1km - 3:56(3:56/km) 147/155bpm [579b/km] 46cal 15.23/16.26kmph 5) 1km - 4:14(4:14/km) 147/155bpm [622b/km] 49cal 14.19/15.02kmph 6) 1km - 4:03(4:03/km) 150/157bpm [608b/km] 48cal 14.79/15.08kmph 7) 1km - 3:54(3:54/km) 145/164bpm [565b/km] 40cal 15.39/16.33kmph 8) 1km - 4:06(4:06/km) 138/145bpm [565b/km] 36cal 14.64/15.12kmph 9) 1km - 4:04(4:04/km) 138/142bpm [560b/km] 34cal 14.78/15.02kmph 10) 1km - 4:11(4:11/km) 143/153bpm [599b/km] 41cal 14.33/14.58kmph 11) 1km - 4:03(4:03/km) 151/160bpm [611b/km] 47cal 14.83/22.74kmph 12) 1km - 3:54(3:54/km) 149/156bpm [582b/km] 43cal 15.37/15.99kmph 13) 1km - 4:02(4:02/km) 145/154bpm [585b/km] 39cal 14.86/16.26kmph 14) 1km - 3:58(3:58/km) 145/151bpm [576b/km] 38cal 15.11/15.89kmph 15) 1km - 4:08(4:08/km) 149/156bpm [617b/km] 42cal 14.49/17.2kmph 16) 1km - 3:54(3:54/km) 147/155bpm [574b/km] 38cal 15.37/16.56kmph 17) 1km - 3:59(3:59/km) 138/157bpm [549b/km] 30cal 15.07/16.79kmph 18) 0.9km - 3:51(4:17/km) 142/158bpm [608b/km] 31cal 14.02/17.8kmph Add a comment	-	8.3mi, 54:47 Run - Tempo Split Summary === 1) 1km - 4:28(4:28/km) 128/148bpm [572b/km] 43cal 13.43/13.3kmph 2) 1km - 4:14(4:14/km) 135/143bpm [572b/km] 43cal 14.15/14.41kmph 3) 1km - 4:17(4:17/km) 142/150bpm [609b/km] 48cal 13.99/14.85kmph 4) 1km - 4:09(4:09/km) 146/152bpm [607b/km] 49cal 14.43/16.49kmph 5) 1km - 4:18(4:18/km) 153/159bpm [658b/km] 54cal 13.94/15.25kmph 6) 1km - 4:02(4:02/km) 149/159bpm [600b/km] 48cal 14.9/16.69kmph 7) 1km - 3:46(3:46/km) 144/147bpm [541b/km] 40cal 15.96/16.49kmph 8) 1km - 3:59(3:59/km) 145/149bpm [577b/km] 42cal 15.08/16.39kmph 9) 1km - 4:09(4:09/km) 144/150bpm [598b/km] 43cal 14.44/14.78kmph 10) 1km - 4:16(4:16/km) 148/153bpm [632b/km] 47cal 14.04/15.12kmph 11) 1km - 4:00(4:00/km) 150/159bpm [599b/km] 45cal 15.02/16.36kmph 12) 1km - 3:58(3:58/km) 139/160bpm [552b/km] 33cal 15.11/16.69kmph 13) 1km - 4:18(4:18/km) 143/151bpm [614b/km] 39cal 13.98/16.23kmph 14) 0.29km - 52(3:00/km) 141/145bpm [423b/km] 7cal 20.02/11.08kmph Add a comment	12.6mi, 1:30:39 Run - Intervals Split Summary === 1) 1km - 5:44(5:44/km) 129/147bpm [740b/km] 56cal 10.47/14.14kmph 2) 1km - 4:57(4:57/km) 140/149bpm [692b/km] 57cal 12.14/13.17kmph 3) 1km - 4:51(4:51/km) 146/158bpm [707b/km] 59cal 12.38/13.3kmph 4) 1km - 5:01(5:01/km) 155/163bpm [779b/km] 66cal 11.94/13.27kmph 5) 1km - 5:09(5:09/km) 154/168bpm [793b/km] 64cal 11.65/13kmph 6) 1km - 4:52(4:52/km) 157/169bpm [764b/km] 63cal 12.32/13.77kmph 7) 1km - 5:26(5:26/km) 148/163bpm [803b/km] 58cal 11.05/12.77kmph 8) 0.59km - 3:34(6:04/km) 153/164bpm [929b/km] 43cal 9.88/10.14kmph 9) 0.86km - 2:56(3:24/km) 139/149bpm [473b/km] 26cal 17.63/18.85kmph 10) 0.86km - 2:51(3:19/km) 125/133bpm [414b/km] 14cal 18.12/19.82kmph 11) 1km - 3:20(3:20/km) 138/147bpm [461b/km] 29cal 17.97/19.18kmph 12) 0.71km - 2:31(3:32/km) 144/150bpm [509b/km] 26cal 16.97/18.37kmph 13) 1km - 3:30(3:30/km) 148/156bpm [518b/km] 39cal 17.15/19.79kmph 14) 0.7km - 2:28(3:32/km) 153/158bpm [540b/km] 30cal 16.99/17.16kmph 15) 1km - 3:34(3:34/km) 155/161bpm [553b/km] 45cal 16.82/19.48kmph 16) 0.68km - 2:27(3:36/km) 168/176bpm [604b/km] 34cal 16.68/17.06kmph 17) 0.84km - 2:59(3:32/km) 156/168bpm [551b/km] 36cal 16.98/19.65kmph 18) 0.85km - 2:56(3:26/km) 153/163bpm [525b/km] 33cal 17.47/19.28kmph 19) 1km - 5:19(5:19/km) 142/153bpm [754b/km] 44cal 11.29/17.47kmph 20) 1km - 5:08(5:08/km) 143/163bpm [733b/km] 41cal 11.7/12.63kmph 21) 1km - 4:57(4:57/km) 132/150bpm [654b/km] 23cal 12.11/13.98kmph 22) 1km - 5:29(5:29/km) 150/168bpm [823b/km] 57cal 10.93/14.14kmph 23) 0.11km - 40(6:04/km) 138/152bpm [838b/km] 4cal 9.88/15.89kmph Add a comment
Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29
8.1mi, 1:01:05 Run - Recovery Run Split Summary === 1) 1km - 4:28(4:28/km) 124/138bpm [555b/km] 42cal 13.42/16.56kmph 2) 1km - 4:15(4:15/km) 131/148bpm [556b/km] 43cal 14.14/15.58kmph 3) 1km - 4:24(4:24/km) 140/150bpm [617b/km] 50cal 13.63/14.41kmph 4) 1km - 4:37(4:37/km) 147/151bpm [679b/km] 57cal 13/13.27kmph 5) 1km - 4:51(4:51/km) 160/172bpm [776b/km] 66cal 12.36/13.37kmph 6) 1km - 4:43(4:43/km) 163/169bpm [767b/km] 66cal 12.74/13.13kmph 7) 1km - 4:37(4:37/km) 155/160bpm [716b/km] 60cal 12.99/13.37kmph 8) 1km - 4:45(4:45/km) 160/169bpm [761b/km] 64cal 12.62/13.44kmph 9) 1km - 4:48(4:48/km) 162/168bpm [778b/km] 66cal 12.5/12.87kmph 10) 1km - 4:58(4:58/km) 158/167bpm [785b/km] 64cal 12.08/12.53kmph 11) 1km - 4:44(4:44/km) 158/165bpm [748b/km] 62cal 12.67/13.17kmph 12) 1km - 4:42(4:42/km) 162/174bpm [761b/km] 64cal 12.78/13.67kmph 13) 1km - 4:40(4:40/km) 142/172bpm [663b/km] 34cal 12.85/14.48kmph 14) 0.1km - 33(5:45/km) 139/143bpm [798b/km] 2cal 10.45/11.19kmph Add a comment	-	8.8mi, 1:04:35 Run - General Split Summary === 1) 1km - 4:20(4:20/km) 132/148bpm [571b/km] 44cal 13.86/16.36kmph 2) 1km - 4:34(4:34/km) 140/153bpm [640b/km] 51cal 13.11/17.43kmph 3) 1km - 4:33(4:33/km) 149/156bpm [678b/km] 56cal 13.18/14.85kmph 4) 1km - 4:29(4:29/km) 156/166bpm [699b/km] 58cal 13.4/15.79kmph 5) 1km - 4:49(4:49/km) 162/171bpm [781b/km] 64cal 12.45/14.21kmph 6) 1km - 4:16(4:16/km) 164/178bpm [699b/km] 57cal 14.08/16.06kmph 7) 1km - 4:42(4:42/km) 162/172bpm [763b/km] 62cal 12.75/13.71kmph 8) 1km - 4:42(4:42/km) 164/175bpm [772b/km] 61cal 12.75/13.33kmph 9) 1km - 4:25(4:25/km) 159/179bpm [703b/km] 51cal 13.57/14.41kmph 10) 1km - 4:45(4:45/km) 169/177bpm [802b/km] 66cal 12.65/14.01kmph 11) 1km - 4:37(4:37/km) 163/172bpm [752b/km] 61cal 13.01/14.34kmph 12) 1km - 4:33(4:33/km) 165/177bpm [751b/km] 59cal 13.18/13.84kmph 13) 1km - 4:41(4:41/km) 155/166bpm [726b/km] 49cal 12.81/13.5kmph 14) 1km - 4:45(4:45/km) 155/167bpm [737b/km] 47cal 12.63/13.98kmph 15) 0.09km - 23(4:17/km) 136/146bpm [583b/km] 1cal 14/10.31kmph Add a comment	10.7mi, 1:22:55 Run - Medium Long Run Split Summary === 1) 1km - 5:02(5:02/km) 133/149bpm [669b/km] 52cal 11.92/16.53kmph 2) 1km - 4:35(4:35/km) 118/147bpm [542b/km] 34cal 13.07/27.58kmph 3) 1km - 4:55(4:55/km) 111/128bpm [546b/km] 27cal 12.2/15.12kmph 4) 1km - 4:44(4:44/km) 116/126bpm [549b/km] 29cal 12.68/15.48kmph 5) 1km - 4:23(4:23/km) 129/146bpm [565b/km] 38cal 13.71/14.01kmph 6) 1km - 4:36(4:36/km) 146/156bpm [672b/km] 53cal 13.03/14.08kmph 7) 1km - 4:45(4:45/km) 155/159bpm [736b/km] 60cal 12.64/13.27kmph 8) 1km - 4:56(4:56/km) 151/158bpm [746b/km] 59cal 12.15/13kmph 9) 1km - 4:38(4:38/km) 151/160bpm [699b/km] 55cal 12.96/13.81kmph 10) 1km - 4:30(4:30/km) 145/158bpm [652b/km] 45cal 13.35/14.44kmph 11) 1km - 5:03(5:03/km) 148/158bpm [747b/km] 54cal 11.89/13.6kmph 12) 1km - 4:41(4:41/km) 145/155bpm [679b/km] 45cal 12.82/12.39kmph 13) 1km - 4:37(4:37/km) 145/157bpm [671b/km] 42cal 12.97/14.95kmph 14) 1km - 5:13(5:13/km) 145/159bpm [757b/km] 48cal 11.49/13.91kmph 15) 1km - 4:40(4:40/km) 150/168bpm [699b/km] 48cal 12.88/12.87kmph 16) 1km - 4:59(4:59/km) 157/170bpm [783b/km] 58cal 12.03/13.2kmph 17) 1km - 5:20(5:20/km) 153/166bpm [816b/km] 56cal 11.26/12.19kmph 18) 0.25km - 1:19(5:14/km) 155/160bpm [812b/km] 15cal 11.46/10.52kmph Add a comment	8mi, 58:11 Run - General Split Summary === 1) 1km - 4:59(4:59/km) 118/147bpm [588b/km] 41cal 12.04/14.31kmph 2) 1km - 4:18(4:18/km) 129/140bpm [554b/km] 41cal 13.98/14.38kmph 3) 1km - 4:38(4:38/km) 123/135bpm [571b/km] 37cal 12.93/13.98kmph 4) 1km - 4:24(4:24/km) 126/138bpm [555b/km] 37cal 13.62/14.64kmph 5) 1km - 4:13(4:13/km) 141/149bpm [594b/km] 46cal 14.23/15.89kmph 6) 1km - 4:29(4:29/km) 144/153bpm [646b/km] 51cal 13.37/15.35kmph 7) 1km - 4:22(4:22/km) 142/151bpm [620b/km] 46cal 13.74/13.67kmph 8) 1km - 4:38(4:38/km) 147/159bpm [680b/km] 53cal 12.97/14.21kmph 9) 1km - 4:33(4:33/km) 139/159bpm [633b/km] 42cal 13.17/14.11kmph 10) 1km - 4:11(4:11/km) 154/164bpm [646b/km] 52cal 14.31/15.52kmph 11) 1km - 4:24(4:24/km) 151/161bpm [663b/km] 50cal 13.66/14.75kmph 12) 1km - 4:25(4:25/km) 151/160bpm [668b/km] 51cal 13.57/14.61kmph 13) 0.87km - 4:36(5:17/km) 147/160bpm [778b/km] 45cal 11.34/14.48kmph Add a comment	-	0.8mi, 7:29 Run - General Split Summary === 1) 1km - 5:50(5:50/km) 147/161bpm [858b/km] 71cal 10.28/13.4kmph 2) 0.31km - 1:39(5:24/km) 136/154bpm [734b/km] 16cal 11.12/13.03kmph Add a comment 3.3mi, 18:26 Run - General Split Summary === 1) 0.42km - 1:27(3:27/km) 120/135bpm [415b/km] 11cal 17.37/19.18kmph 2) 0.42km - 1:27(3:25/km) 135/138bpm [461b/km] 16cal 17.58/17.6kmph 3) 0.43km - 1:28(3:24/km) 137/143bpm [467b/km] 16cal 17.61/19.25kmph 4) 0.42km - 1:29(3:30/km) 141/144bpm [494b/km] 17cal 17.13/18.68kmph 5) 0.42km - 1:29(3:32/km) 142/147bpm [501b/km] 17cal 17/17.47kmph 6) 0.42km - 1:28(3:33/km) 144/148bpm [511b/km] 17cal 16.9/17.03kmph 7) 0.42km - 1:29(3:32/km) 145/149bpm [513b/km] 17cal 16.97/17.4kmph 8) 0.42km - 1:30(3:31/km) 147/153bpm [516b/km] 18cal 17.08/16.96kmph 9) 0.42km - 1:30(3:35/km) 154/158bpm [553b/km] 19cal 16.71/17.1kmph 10) 0.42km - 1:29(3:33/km) 153/157bpm [544b/km] 19cal 16.86/16.89kmph 11) 0.42km - 1:30(3:33/km) 150/156bpm [534b/km] 18cal 16.86/17kmph 12) 0.42km - 1:28(3:31/km) 151/154bpm [531b/km] 18cal 17.07/17kmph 13) 0.21km - 41(3:09/km) 154/157bpm [486b/km] 8cal 19.02/18.85kmph Add a comment 1.9mi, 17:26 Run - General Split Summary === 1) 1km - 5:37(5:37/km) 135/151bpm [759b/km] 61cal 10.68/11.69kmph 2) 1km - 5:13(5:13/km) 149/156bpm [777b/km] 66cal 11.51/11.76kmph 3) 1km - 5:49(5:49/km) 151/165bpm [878b/km] 73cal 10.31/12.09kmph 4) 0.13km - 47(6:11/km) 150/156bpm [928b/km] 9cal 9.69/10.18kmph Add a comment

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