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Races
70 -
Miles
15577 -
Miles
20 -
Miles
9416 -
WAVA
81.69% -
5k
18:13 -
10k
37:05 -
Half
1:21:23 -
Mara
2:47:15
About Me | |
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Dubious and reluctant mid-life (2011, early 40s) recruit to running, surprised to find it enjoyable!
Got my sub-40m 10k at the end of 2013, followed by a sub-3 marathon at Chesterfield in Sept 2014 and then 2:54 in Manchester 2016 (pic above). Further gradual improvement to 2:51 and 2:48 in 2017 and 18, both at Mancs again. A result of accrued experience and gently increasing mileage. Kept chipping away with 2:47 in 2019 and also a 10k PB. After the covid-enforced break in racing, I'm definitely over the hill but hoping to decline gracefully. I won't see any more true PBs but a WAVA target of 82% is now in sight. Hoping I can get older more rapidly than I get slower! Show More...
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Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. A long cruise round the lanes near home, on the edge of the Yorkshire Dales. Lots of views and wildlife. |
Recent Blogs | |
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Excuses excuses | Feb 2024 |
That Topic | Nov 2023 |
Early thoughts on Manchester 2024 | Oct 2023 |
Project sub-3 at 60 | Apr 2023 |
Race review 2022-23 | Apr 2023 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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18th Mar
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General | 5.9mi | 49:45 |
17th Mar
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General | 14.1mi | 44:09 |
15th Mar
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General | 3.3mi | 29:19 |
14th Mar
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General | 12.8mi | 40:50 |
13th Mar
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General | 12.5mi | 40:36 |
Planned Races | |
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Manchester Marathon | 14th Apr |
12 Month Benchmarks | Run | Bike |
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Mile | 5:58 | 1:51 |
5k | 18:50 | 7:06 |
5mi | 31:10 | 13:08 |
10k | 38:45 | 16:21 |
10mi | 1:04:14 | 26:25 |
Half | 1:24:21 | 34:52 |
20mi | 2:09:41 | 1:14:38 |
Mara | 2:51:24 | 2:05:52 |
Recent Pictures | Show more |
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Recent Threads |
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Politics |
Elderly parents or relatives to care for and/or worry about? This is the place for you. |
Cats in Boxes |
Cricket Thread |
Sub 3Hr Marathon |
The Retirement Thread |
Buddies (13) |
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Followers (12) |
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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 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
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5km | 16 | 19:36 70.60 | 18:40 76.44 | 18:46 76.03 | 18:13 79.56 | 18:34 78.06 | 18:20 79.69 | 18:32 80.10 | 18:50 79.47 | 18:13
5:52/mi
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80.10 | ||||
10km | 26 | 40:28 69.32 | 39:25 72.32 | 39:24 72.35 | 39:22 74.22 | 38:21 76.82 | 37:16 79.72 | 37:05 80.44 | 38:35 77.66 | 37:52 80.46 | 39:20 78.04 | 37:58 80.99 | 37:05
5:58/mi
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80.99 | |
13.1mi | 15 | 1:26:56 71.03 | 1:28:42 70.20 | 1:25:41 73.90 | 1:23:01 76.93 | 1:21:23 79.15 | 1:21:55 79.32 | 1:24:35 77.49 | 1:23:35 79.83 | 1:24:08 80.02 | 1:21:23
6:13/mi
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80.02 | |||
14.2mi | 2 | 1:32:08 76.20 | 1:32:01 76.96 | 1:32:01
6:29/mi
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76.96 | ||||||||||
26.2mi | 10 | 3:06:51 69.29 | 2:59:46 72.62 | 3:00:38 72.88 | 2:54:41 76.00 | 2:51:46 77.96 | 2:48:44 80.05 | 2:47:15 81.46 | 2:53:15 80.75 | 2:52:48 81.69 | 2:47:15
6:23/mi
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81.69 |
Date | Planned Races | Distance | ||
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14 Apr | Manchester Marathon Confirmed | 26.2mi | ||
2023 | Result | WAVA | Distance | |
6 Aug | Lancaster Riverside 10k | 40:14 | 76.42 | 10km |
2 Jul | Run Harrogate 10K | 41:35 | 73.94 | 10km |
29 May | BOLDERBoulder | 40:59 | 75.02 | 10km |
16 Apr | Manchester Marathon SB | 2:52:48 | 81.69 | 26.2mi |
5 Mar | Haweswater Half Marathon SB | 1:24:08 | 80.02 | 13.1mi |
12 Feb | Lancaster Valentine's 10k SB | 37:58 | 80.99 | 10km |
2022 | Result | WAVA | Distance | |
27 Dec | Ribble Valley 10K | 39:24 | 78.04 | 10km |
29 Oct | Podium 5K SB | 18:50 | 79.47 | 5km |
7 Aug | Lancaster Riverside 10k SB | 39:20 | 77.50 | 10km |
3 Jul | Run Harrogate 10k | 41:06 | 74.16 | 10km |
3 Apr | Manchester Marathon SB | 2:53:15 | 80.75 | 26.2mi |
6 Mar | Haweswater Half Marathon SB | 1:23:35 | 79.83 | 13.1mi |
2021 | Result | WAVA | Distance | |
27 Dec | Ribble Valley 10K | 37:53 | 80.46 | 10km |
12 Dec | Blackburn 10k SB | 37:52 | 79.81 | 10km |
3 Apr | Podium 5k SB | 18:32 | 80.10 | 5km |
2020 | Result | WAVA | Distance | |
1 Mar | Haweswater Half Marathon SB | 1:24:35 | 77.49 | 13.1mi |
2 Feb | Blackburn Winter Warmer SB | 38:35 | 77.66 | 10km |
2019 | Result | WAVA | Distance | |
29 Dec | Ribble Valley 10k | 37:15 | 80.44 | 10km |
15 Dec | Lancaster Christmas 10k | 38:22 | 77.44 | 10km |
20 Oct | Yorkshire Marathon | 2:52:52 | 78.82 | 26.2mi |
7 Sep | GO! Festival Ayr half marathon | 1:24:46 | 76.66 | 13.1mi |
17 Aug | Podium 5k SB | 18:20 | 79.68 | 5km |
7 Apr | Greater Manchester Marathon PB | 2:47:15 | 81.46 | 26.2mi |
9 Mar | Dentdale Run (long) PB | 1:32:01 | 76.96 | 14.2mi |
17 Feb | Great North West Half Marathon SB | 1:21:55 | 79.32 | 13.1mi |
10 Feb | Lancaster Valentine 10k PB | 37:05 | 80.12 | 10km |
2018 | Result | WAVA | Distance | |
30 Dec | Ribble Valley 10k SB | 37:16 | 79.72 | 10km |
15 Dec | 3-1-5 Lancaster 10K Series | 39:16 | 75.03 | 10km |
1 Dec | Podium 5k SB | 18:34 | 78.06 | 5km |
24 Jun | Wilmslow Half Marathon | 1:25:52 | 75.02 | 13.1mi |
28 May | Bolder Boulder | 40:27 | 72.83 | 10km |
8 Apr | Greater Manchester Marathon SB | 2:48:44 | 80.05 | 26.2mi |
10 Mar | Dentdale Run SB | 1:32:08 | 76.20 | 14.2mi |
18 Feb | Great North West Half Marathon PB | 1:21:23 | 79.15 | 13.1mi |
11 Feb | Lancaster Valentine 10k | 37:33 | 78.46 | 10km |
2017 | Result | WAVA | Distance | |
31 Dec | Ribble Valley 10K SB | 38:21 | 76.82 | 10km |
26 Dec | Ayr Turkey Trot 5k PB | 18:13 | 79.56 | 5km |
18 Nov | Podium 5k | 18:25 | 78.08 | 5km |
11 Nov | Penrith parkrun | 19:22 | 74.25 | 5km |
28 Oct | Skipton parkrun | 20:00 | 71.90 | 5km |
24 Sep | Hamburg Lauftreff Alstertal | 1:29:15 | 71.56 | 13.1mi |
9 Jul | Leeds 10K, Jane Tomlinson | 38:31 | 75.85 | 10km |
6 May | Skipton parkrun | 19:11 | 74.96 | 5km |
29 Apr | Three Peaks Race | 3:54:11 | 50.49 | 23.3mi |
8 Apr | Skipton parkrun | 19:33 | 73.56 | 5km |
2 Apr | Greater Manchester Marathon SB | 2:51:46 | 77.96 | 26.2mi |
25 Feb | Skipton parkrun | 20:41 | 69.52 | 5km |
19 Feb | Great North West Half Marathon SB | 1:23:01 | 76.93 | 13.1mi |
2016 | Result | WAVA | Distance | |
26 Dec | Worden Park Boxing Day 10k Race SB | 39:22 | 74.22 | 10km |
17 Dec | Crissy Field Parkrun (San Francisco) SB | 18:46 | 76.03 | 5km |
10 Sep | Skipton parkrun | 19:58 | 71.46 | 5km |
16 Jul | Skipton parkrun | 20:09 | 70.81 | 5km |
10 Apr | Greater Manchester Marathon SB | 2:54:41 | 76.00 | 26.2mi |
6 Mar | Haweswater Half Marathon SB | 1:25:41 | 73.90 | 13.1mi |
2015 | Result | WAVA | Distance | |
26 Dec | Ayrodynamic turkey trot fun run SB | 18:40 | 76.44 | 5km |
14 Nov | Tour of Pendle Fell Race | 0.00 | 16.8mi | |
12 Apr | Vienna City Marathon SB | 3:00:38 | 72.88 | 26.2mi |
2014 | Result | WAVA | Distance | |
14 Sep | Chesterfield Marathon SB | 2:59:46 | 72.62 | 26.2mi |
16 Jul | Lancaster 10k SB | 39:24 | 72.35 | 10km |
18 May | Chester half marathon | 1:28:58 | 69.99 | 13.1mi |
6 Apr | 3 Bridges 10k | 40:41 | 70.07 | 10km |
23 Feb | Great North West Half Marathon SB | 1:28:42 | 70.20 | 13.1mi |
2013 | Result | WAVA | Distance | |
26 Dec | Ayr Turkey Trot 10k SB | 39:25 | 72.32 | 10km |
24 Nov | Tsukuba Marathon SB | 3:06:51 | 69.29 | 26.2mi |
20 Oct | Turtle (half) marathon | 1:27:45 | 70.37 | 13.1mi |
27 May | Bolder Boulder | 43:42 | 64.71 | 10km |
21 Apr | Sagami Friendship Marathon (half) SB | 1:26:56 | 71.03 | 13.1mi |
10 Feb | Akabane Half Marathon | 1:29:00 | 69.38 | 13.1mi |
1 Jan | Tamagawa | 41:56 | 67.43 | 10km |
2012 | Result | WAVA | Distance | |
5 Nov | Tokyo UFG 5k SB | 19:36 | 70.60 | 5km |
26 Feb | Tokyo UFG 10k SB | 40:28 | 69.32 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 194 | 65 | 31 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 289 |
2024 | 0 | 105 | 65 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 170 |
2023 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0.6 | 3.4 | 1.4 | 0 | 1 | 1.1 | 7.5 |
2023 | 261 | 217 | 256 | 138 | 79 | 55 | 64 | 52 | 38 | 90 | 142 | 147 | 1538 |
2023 | 0 | 7 | 0 | 8 | 265 | 51 | 116 | 281 | 284 | 151 | 13 | 0 | 1175 |
2022 | 0 | 0 | 0 | 0 | 0 | 0.1 | 1.5 | 0 | 0 | 0 | 0.8 | 0 | 2.3 |
2022 | 218 | 149 | 188 | 92 | 114 | 82 | 104 | 104 | 92 | 96 | 155 | 144 | 1537 |
2022 | 145 | 155 | 73 | 33 | 206 | 193 | 234 | 206 | 53 | 169 | 0 | 42 | 1509 |
2021 | 7 | 6 | 29 | 27 | 21 | 25 | 8 | 17 | 31 | 50 | 86 | 144 | 448 |
2021 | 0 | 13 | 0 | 47 | 58 | 109 | 168 | 133 | 363 | 182 | 255 | 157 | 1485 |
2020 | 269 | 242 | 194 | 110 | 123 | 97 | 126 | 88 | 88 | 57 | 13 | 6 | 1413 |
2020 | 14 | 0 | 38 | 0 | 13 | 42 | 0 | 23 | 253 | 0 | 59 | 0 | 442 |
2019 | 0 | 0 | 0 | 0 | 1.2 | 3.9 | 0 | 1.6 | 0 | 0 | 0 | 0 | 6.6 |
2019 | 264 | 256 | 230 | 144 | 148 | 50 | 51 | 177 | 227 | 154 | 112 | 230 | 2043 |
2019 | 174 | 67 | 30 | 49 | 32 | 192 | 161 | 59 | 39 | 65 | 0 | 0 | 868 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.6 | 0 | 0 | 0 | 0 | 3.6 |
2018 | 262 | 243 | 229 | 107 | 144 | 87 | 51 | 80 | 158 | 139 | 130 | 208 | 1839 |
2018 | 58 | 40 | 61 | 40 | 43 | 202 | 156 | 181 | 59 | 194 | 67 | 87 | 1187 |
2017 | 229 | 207 | 150 | 129 | 75 | 52 | 75 | 47 | 164 | 107 | 132 | 192 | 1558 |
2017 | 43 | 0 | 96 | 46 | 145 | 198 | 181 | 121 | 48 | 110 | 96 | 53 | 1137 |
2016 | 199 | 186 | 167 | 81 | 81 | 37 | 53 | 60 | 62 | 108 | 144 | 134 | 1312 |
2016 | 25 | 56 | 0 | 0 | 61 | 131 | 119 | 138 | 139 | 69 | 154 | 86 | 978 |
2015 | 134 | 104 | 153 | 65 | 19 | 24 | 52 | 60 | 80 | 61 | 138 | 198 | 1087 |
2015 | 0 | 0 | 41 | 28 | 82 | 102 | 44 | 0 | 28 | 0 | 21 | 0 | 346 |
2014 | 95 | 83 | 83 | 71 | 118 | 185 | 184 | 194 | 101 | 56 | 86 | 72 | 1329 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 20 | 21 | 41 | 20 | 0 | 0 | 102 |
2013 | 97 | 75 | 78 | 94 | 52 | 62 | 85 | 93 | 140 | 190 | 151 | 67 | 1184 |
2013 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 17 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 5km - 8:45(1:45/km) 111/123bpm [194b/km] 108cal 86/93rpm 180/182W 2) 5km - 8:31(1:42/km) 117/120bpm [199b/km] 105cal 89/94rpm 180/181W 3) 5km - 8:33(1:43/km) 118/123bpm [202b/km] 105cal 88/95rpm 180/182W 4) 2.83km - 5:01(1:46/km) 118/123bpm [209b/km] 58cal 87/94rpm 167/181W Add a comment
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Split Summary
=== 1) 1km - 5:21(5:21/km) 120/136bpm [641b/km] 73cal 387/542W 2) 1km - 5:13(5:13/km) 140/146bpm [730b/km] 82cal 421/589W 3) 1km - 5:25(5:25/km) 120/130bpm [650b/km] 70cal 339/458W 4) 1km - 5:04(5:04/km) 120/129bpm [608b/km] 66cal 377/493W 5) 1km - 5:20(5:20/km) 112/118bpm [597b/km] 66cal 358/401W 6) 0.1km - 39(6:26/km) 112/115bpm [720b/km] 8cal 375/402W Add a comment
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Split Summary
=== 1) 5km - 8:44(1:45/km) 111/123bpm [194b/km] 105cal 87/95rpm 175/181W 2) 5km - 8:17(1:39/km) 120/124bpm [199b/km] 102cal 92/97rpm 180/182W 3) 5km - 8:10(1:38/km) 120/126bpm [196b/km] 100cal 93/97rpm 180/181W 4) 5km - 8:12(1:38/km) 118/123bpm [193b/km] 101cal 92/97rpm 180/181W 5) 4.19km - 7:08(1:42/km) 116/122bpm [197b/km] 80cal 89/100rpm 162/181W Add a comment
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Split Summary
=== 1) 1km - 5:18(5:18/km) 124/147bpm [658b/km] 74cal 419/590W 2) 1km - 5:15(5:15/km) 140/148bpm [736b/km] 81cal 450/616W 3) 1km - 5:30(5:30/km) 133/143bpm [732b/km] 81cal 339/430W 4) 1km - 5:14(5:14/km) 119/133bpm [624b/km] 70cal 350/458W 5) 1km - 5:29(5:29/km) 113/120bpm [620b/km] 73cal 341/406W 6) 0.08km - 33(6:40/km) 117/119bpm [779b/km] 8cal 393/426W Add a comment
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Split Summary
=== 1) 5km - 8:57(1:47/km) 108/115bpm [193b/km] 108cal 85/91rpm 177/182W 2) 5km - 8:37(1:43/km) 114/138bpm [196b/km] 106cal 88/93rpm 180/182W 3) 5km - 8:24(1:41/km) 114/120bpm [191b/km] 103cal 90/94rpm 180/181W 4) 5km - 8:23(1:41/km) 114/117bpm [191b/km] 103cal 90/95rpm 180/181W 5) 4.53km - 8:00(1:46/km) 108/118bpm [191b/km] 88cal 85/94rpm 158/184W Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 5km - 9:02(1:48/km) 110/124bpm [199b/km] 105cal 84/91rpm 168/181W 2) 5km - 8:34(1:43/km) 120/125bpm [206b/km] 105cal 89/95rpm 180/182W 3) 5km - 8:19(1:40/km) 122/125bpm [203b/km] 106cal 91/94rpm 186/191W 4) 5km - 8:28(1:42/km) 123/126bpm [208b/km] 109cal 89/96rpm 190/193W 5) 4.4km - 7:45(1:46/km) 121/125bpm [213b/km] 94cal 86/96rpm 177/192W Add a comment
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Split Summary
=== 1) 1km - 5:03(5:03/km) 116/132bpm [586b/km] 69cal 399/543W 2) 1km - 5:20(5:20/km) 139/155bpm [741b/km] 81cal 401/551W 3) 1km - 5:28(5:28/km) 110/122bpm [601b/km] 67cal 366/513W 4) 1km - 5:09(5:09/km) 116/126bpm [598b/km] 65cal 380/455W 5) 1km - 5:14(5:15/km) 112/118bpm [589b/km] 64cal 359/406W Add a comment
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Split Summary
=== 1) 5km - 10:08(2:02/km) 115/123bpm [233b/km] 120cal 84/91rpm 172/181W 2) 5km - 9:37(1:55/km) 121/128bpm [233b/km] 118cal 89/94rpm 180/182W 3) 5km - 9:29(1:54/km) 122/125bpm [232b/km] 117cal 90/95rpm 180/182W 4) 3.73km - 7:06(1:54/km) 126/129bpm [240b/km] 87cal 90/96rpm 180/182W Add a comment
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Split Summary
=== 1) 1km - 5:12(5:12/km) 123/144bpm [639b/km] 72cal 374/581W 2) 1km - 5:18(5:18/km) 148/154bpm [785b/km] 85cal 403/578W 3) 1km - 5:32(5:32/km) 134/150bpm [740b/km] 81cal 334/444W 4) 1km - 5:07(5:07/km) 119/128bpm [608b/km] 69cal 369/472W 5) 1km - 5:32(5:32/km) 111/116bpm [614b/km] 78cal 356/418W 6) 0.01km - 5(7:47/km) 110/110bpm [856b/km] 1cal 368/375W Add a comment
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Split Summary
=== 1) 1km - 5:25(5:25/km) 109/133bpm [591b/km] 68cal 371/568W 2) 1km - 5:07(5:07/km) 130/150bpm [664b/km] 75cal 400/560W 3) 1km - 5:30(5:30/km) 112/131bpm [616b/km] 68cal 334/476W 4) 1km - 5:35(5:35/km) 114/124bpm [637b/km] 68cal 360/475W 5) 1km - 5:05(5:05/km) 109/116bpm [555b/km] 63cal 356/389W 6) 0.44km - 2:19(5:18/km) 113/115bpm [599b/km] 29cal 378/398W Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 1km - 5:10(5:10/km) 128/141bpm [662b/km] 74cal 380/575W 2) 1km - 5:11(5:11/km) 135/155bpm [699b/km] 79cal 410/589W 3) 1km - 5:21(5:21/km) 118/131bpm [632b/km] 70cal 338/481W 4) 1km - 5:01(5:01/km) 126/137bpm [632b/km] 68cal 396/510W 5) 1km - 5:18(5:18/km) 121/128bpm [642b/km] 70cal 387/485W 6) 0.06km - 22(6:08/km) 127/127bpm [779b/km] 5cal 455/500W Add a comment
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1) 1km - 5:12(5:12/km) 122/133bpm [633b/km] 72cal 370/575W
2) 1km - 5:16(5:16/km) 126/131bpm [663b/km] 75cal 413/568W 3) 1km - 5:52(5:52/km) 107/122bpm [628b/km] 66cal 303/426W 4) 1km - 5:24(5:24/km) 110/122bpm [594b/km] 65cal 355/473W 5) 1km - 5:38(5:38/km) 107/115bpm [603b/km] 65cal 360/445W 6) 0.05km - 22(6:52/km) 115/117bpm [789b/km] 4cal 386/396W Add a comment
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1) 1km - 4:30(4:30/km) 107/118bpm [482b/km] 55cal 481/706W
2) 1km - 4:09(4:09/km) 137/149bpm [568b/km] 66cal 453/618W 3) 1km - 5:02(5:02/km) 152/160bpm [766b/km] 85cal 457/654W 4) 1km - 4:55(4:55/km) 150/158bpm [739b/km] 83cal 454/654W 5) 0.92km - 4:07(4:28/km) 151/159bpm [674b/km] 69cal 430/552W Add a comment
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1) 1km - 4:57(4:57/km) 125/139bpm [620b/km] 71cal 415/592W
2) 1km - 5:27(5:27/km) 122/131bpm [666b/km] 76cal 411/591W 3) 1km - 4:50(4:50/km) 119/129bpm [574b/km] 64cal 408/485W 4) 1km - 5:40(5:40/km) 124/131bpm [702b/km] 77cal 416/514W 5) 1km - 5:42(5:42/km) 114/129bpm [650b/km] 74cal 361/498W 6) 1km - 5:21(5:21/km) 117/131bpm [627b/km] 69cal 356/459W 7) 1km - 5:02(5:02/km) 113/123bpm [568b/km] 65cal 337/426W 8) 1km - 5:24(5:24/km) 115/126bpm [622b/km] 73cal 356/478W 9) 1km - 5:18(5:18/km) 109/117bpm [578b/km] 74cal 339/392W 10) 0.01km - 6(6:10/km) 110/110bpm [679b/km] 1cal 332/332W Add a comment
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1) 5km - 11:33(2:19/km) 112/125bpm [259b/km] 138cal 82/92rpm 174/183W
2) 5km - 8:43(1:45/km) 122/127bpm [213b/km] 107cal 88/96rpm 180/182W 3) 5km - 8:40(1:44/km) 123/126bpm [213b/km] 107cal 87/93rpm 180/181W 4) 5km - 8:46(1:45/km) 123/127bpm [216b/km] 108cal 86/91rpm 180/181W 5) 2.07km - 3:59(1:55/km) 121/126bpm [232b/km] 44cal 79/89rpm 159/181W Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 5km - 10:04(2:01/km) 107/116bpm [215b/km] 123cal 84/93rpm 179/183W
2) 5km - 9:50(1:58/km) 112/118bpm [220b/km] 121cal 87/92rpm 180/181W 3) 5km - 10:05(2:01/km) 112/116bpm [226b/km] 124cal 85/89rpm 180/182W 4) 5km - 10:11(2:02/km) 114/121bpm [232b/km] 125cal 83/93rpm 180/183W 5) 0.17km - 27(2:37/km) 116/120bpm [304b/km] 3cal 66/86rpm 89/104W Add a comment
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1) 5km - 9:54(1:59/km) 107/117bpm [212b/km] 119cal 86/94rpm 175/182W
2) 5km - 9:42(1:56/km) 113/118bpm [219b/km] 119cal 88/92rpm 180/181W 3) 5km - 9:53(1:59/km) 113/119bpm [223b/km] 122cal 86/93rpm 180/182W 4) 5km - 10:06(2:01/km) 112/121bpm [226b/km] 124cal 84/91rpm 180/183W 5) 0.6km - 1:15(2:06/km) 104/110bpm [219b/km] 12cal 81/87rpm 128/182W Add a comment
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1) 1km - 5:34(5:34/km) 112/125bpm [624b/km] 71cal 365/519W
2) 1km - 5:30(5:30/km) 122/128bpm [670b/km] 76cal 394/551W 3) 1km - 5:40(5:40/km) 103/119bpm [583b/km] 68cal 342/424W 4) 1km - 5:27(5:27/km) 112/120bpm [610b/km] 67cal 370/519W 5) 1km - 5:28(5:28/km) 106/114bpm [580b/km] 63cal 340/393W 6) 0.27km - 1:40(6:16/km) 115/121bpm [722b/km] 20cal 355/421W Add a comment
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1) 5km - 9:50(1:58/km) 102/110bpm [201b/km] 118cal 87/94rpm 174/182W
2) 5km - 9:29(1:54/km) 109/116bpm [207b/km] 117cal 90/94rpm 180/182W 3) 5km - 9:25(1:53/km) 111/115bpm [209b/km] 116cal 90/95rpm 180/182W 4) 5km - 9:38(1:56/km) 111/116bpm [214b/km] 119cal 88/94rpm 180/182W 5) 2.73km - 5:47(2:07/km) 112/118bpm [237b/km] 64cal 87/91rpm 161/181W Add a comment
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1) 1km - 4:49(4:49/km) 120/135bpm [578b/km] 67cal 406/586W
2) 1km - 5:04(5:04/km) 125/131bpm [634b/km] 73cal 420/580W 3) 1km - 4:52(4:52/km) 117/125bpm [569b/km] 63cal 365/466W 4) 1km - 5:31(5:31/km) 127/136bpm [700b/km] 78cal 407/500W 5) 1km - 5:25(5:25/km) 125/137bpm [676b/km] 73cal 401/571W 6) 1km - 5:15(5:15/km) 125/139bpm [656b/km] 72cal 388/504W 7) 1km - 5:08(5:08/km) 115/123bpm [591b/km] 67cal 378/435W 8) 1km - 5:30(5:30/km) 119/125bpm [654b/km] 69cal 377/473W 9) 1km - 5:26(5:26/km) 114/119bpm [620b/km] 75cal 360/409W 10) 0.45km - 2:45(6:05/km) 115/120bpm [699b/km] 37cal 362/428W Add a comment
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