serasqueak

About Me
Reader, stitcher, Peloton bike-ist, hiker and then runner. Show More...

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My parkrun
York parkrun

Recent Training
24th Jul	Hill Work	2.3mi	27:36
22nd Jul	General	4.1mi	45:34
22nd Jul	Yoga	0mi	10:43
21st Jul	Long Run	8.6mi	1:31:54
17th Jul	Tempo	4.7mi	51:06

Planned Races
The Lap	14th Sep

12 Month Benchmarks	Run	Bike
Mile	8:43	2:49
5k	29:09	9:36
5mi	47:12	16:03
10k	59:09	20:03
10mi	1:44:36	0
Half	2:18:04	0
20mi	3:36:54	0
Mara	4:52:53	0
50k	8:33:53	0

Recent Pictures
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2024 Targets	Set your targets
Bike 466 Run 994 Swim 6 Walk 155

Recent Threads
Word Association

Buddies (3)

Followers (1)

Badges Collected	See available badges
+ 159 others

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	2013	2014	2016	2017	2019	2021	2022	2023	2024	PB	WB
10km	2			1:01:45 49.22						59:46 53.14	59:46 9:37/mi	53.14
10mi	4					1:48:03 46.96	2:10:49 39.30	1:52:22 46.09	1:45:13 49.62		1:45:13 10:31/mi	49.62
13.1mi	2	2:43:00 39.82	2:27:35 44.11								2:27:35 11:16/mi	44.11
16.5mi	1				3:42:00 37.68						3:42:00 13:27/mi	37.68
26.2mi	1									4:55:20 47.84	4:55:20 11:16/mi	47.84
50km	1									9:05:00 31.83	9:05:00 17:33/mi	31.83

Date	Planned Races			Distance
14 Sep	The Lap Confirmed			47mi
2024		Result	WAVA	Distance
6 Jul	Yorkshire Wolds Ultra PB	9:05:00	31.83	50km
6 May	Scarpa Great Lakeland 3 Day (Day 3)	0 / 0	0.00	12hr
5 May	Scarpa Great Lakeland 3 Day (Day 2)	0 / 0	0.00	12hr
4 May	Scarpa Great Lakeland 3 Day (Day 1)	0 / 0	0.00	12hr
18 Feb	Zurich Seville Marathon PB	4:55:20	47.84	26.2mi
20 Jan	Newcastle (Tyneside) 10k PB	59:46	53.14	10km
2023		Result	WAVA	Distance
15 Oct	Yorkshire 10 Mile PB	1:45:13	49.62	10mi
2022		Result	WAVA	Distance
16 Oct	Yorkshire 10 Mile SB	1:52:22	46.09	10mi
2021		Result	WAVA	Distance
17 Oct	Yorkshire 10 mile SB	2:10:49	39.30	10mi
2019		Result	WAVA	Distance
20 Oct	Yorkshire 10 mile SB	1:48:03	46.96	10mi
2017		Result	WAVA	Distance
1 Jan	Hardmoors 15 PB	3:42:00	37.68	16.5mi
2016		Result	WAVA	Distance
6 Nov	Leeds Abbey Dash SB	1:01:45	49.22	10km
2015		Result	WAVA	Distance
13 Dec	Hardmoors Roseberry Topping 10k		0.00	14.2km
2014		Result	WAVA	Distance
25 May	Edinburgh Half Marathon PB	2:27:35	44.11	13.1mi
2013		Result	WAVA	Distance
30 Jun	Humber Bridge Half Marathon SB	2:43:00	39.82	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
2024	0	0	10	0	0	0	7	0	0	0	0	0	16
2024	122	85	61	96	127	73	60	0	0	0	0	0	625
2024	0	5	7	0	0	14	10	0	0	0	0	0	35
2023	17	38	42	33	10	12	11	16	19	2	0	9	209
2023	0	0	0	0	0	1	0	0	0	0.3	0	0	1.2
2023	28	24	59	41	0	2	5	29	55	48	83	106	479
2023	21	20	13	75	72	143	65	34	8	11	22	0	484
2022	0	11	6	24	10	10	26	0	40	4	0	12	142
2022	0	0	0	0	0	0	0	21	38	43	40	47	189
2022	0	0	0	0	0	8	0	70	6	10	44	14	152
2021	7	23	0	8	24	18	0	0	13	10	13	0	115
2021	6	3	0	0	1	0	0	5	0	10	2	0	27
2021	0	0	0	0	0	6	3	0	0	0	0	5	14
2020	0	0	0	0	24	0	41	15	44	7	20	24	176
2020	1	0	0	0	0	0	0	3.2	0	1.1	0	0.8	6.1
2020	2	7	6	7	3	0	0	1	3	4	2	0	34
2020	0	0	0	0	0	0	0	0	4	0	0	0	4
2019	11	4	14	9	5	17	16	8	23	0	0	0	107
2019	0	0	0	0	0	0	0.3	0.5	0	0	0	0	0.8
2019	8	6	6	2	0	15	6	22	21	49	6	0	142
2019	0	0	3	0	0	0	0	0	0	0	0	0	3
2018	3	0	0	6	10	22	11	0	2	4	0	4	61
2017	0	0	0	0	9	9	0	0	0	0	0	0	17
2017	0	0	0	0	0.2	0	0.5	0	0	0	0	0	0.7
2017	21	22	3	0	30	44	0	0	3	0	0	0	123
2017	0	0	0	12	15	0	7	0	0	0	0	0	34
2016	0	0	0	0	24	24	2	0	0	0	0	0	50
2016	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2016	5	0	0	0	13	6	3	0	23	37	38	43	167
2016	0	0	0	0	27	13	11	0	16	0	0	0	67
2015	0	0	0	0	0	0	0	0	0	0	0	9	9
2014	0	7	15	36	0	5	0	0	0	5	0	0	67
2014	0	0	0	0	0	0	0	0	0	0.4	0	0	0.4
2014	0	20	22	42	59	16	26	0	0	5	5	0	194
2013	0	0	0	0	0	0	0	0	17	3	0	0	20
2013	0	0	0	0	0	0	0	0	0	10	0	0	10
2013	0	0	0	0	0	0	0	0	0	23	0	0	23

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
0mi, 5:00 Cross - Yoga 1) 0km - 5:00(0/km) 13cal 1.3mi, 5:00 Bike - General 1) 0.62km - 1:28(2:23/km) 125/140bpm [298b/km] 16cal 58/72rpm 100/128W 25.19/28.9kmph 2) 0.29km - 41(2:19/km) 140/143bpm [325b/km] 7cal 62/65rpm 97/115W 25.87/27.7kmph 3) 0.22km - 30(2:17/km) 144/146bpm [329b/km] 5cal 77/82rpm 100/109W 26.23/27.1kmph 4) 0.28km - 40(2:25/km) 142/143bpm [344b/km] 6cal 77/86rpm 87/104W 24.77/26.6kmph 5) 0.27km - 41(2:29/km) 137/142bpm [341b/km] 6cal 75/84rpm 82/100W 24.13/26.2kmph 6) 0.15km - 21(2:22/km) 133/134bpm [314b/km] 3cal 81/87rpm 93/106W 25.42/26.8kmph 7) 0.26km - 40(2:37/km) 141/147bpm [368b/km] 5cal 90/97rpm 73/95W 22.96/25.6kmph 8.8mi, 30:00 Bike - General 1) 0.45km - 1:16(2:48/km) 90/105bpm [252b/km] 6cal 92/100rpm 63/73W 21.47/22.9kmph 2) 0.43km - 1:04(2:29/km) 110/115bpm [273b/km] 7cal 99/106rpm 82/93W 24.13/25.4kmph 3) 0.15km - 20(2:15/km) 113/115bpm [254b/km] 2cal 103/105rpm 105/114W 26.73/27.6kmph 4) 0.27km - 36(2:12/km) 124/128bpm [273b/km] 5cal 103/111rpm 110/126W 27.29/28.7kmph 5) 0.29km - 41(2:21/km) 127/133bpm [298b/km] 5cal 94/103rpm 94/110W 25.55/27.2kmph 6) 0.32km - 43(2:13/km) 127/134bpm [281b/km] 6cal 102/111rpm 109/123W 27.14/28.5kmph 7) 0.29km - 45(2:33/km) 128/136bpm [327b/km] 4cal 82/103rpm 78/110W 23.5/27.2kmph 8) 0.2km - 24(2:03/km) 118/125bpm [241b/km] 4cal 63/69rpm 135/168W 29.33/32.2kmph 9) 0.23km - 26(1:54/km) 125/132bpm [237b/km] 5cal 63/66rpm 161/178W 31.65/32.9kmph 10) 0.18km - 20(1:49/km) 133/138bpm [241b/km] 4cal 62/66rpm 181/202W 33.12/34.6kmph 11) 0.55km - 58(1:45/km) 149/160bpm [262b/km] 15cal 61/69rpm 196/240W 34.13/36.9kmph 12) 0.44km - 44(1:41/km) 163/166bpm [273b/km] 13cal 62/69rpm 222/272W 35.79/38.7kmph 13) 0.31km - 46(2:28/km) 161/167bpm [396b/km] 5cal 79/96rpm 85/103W 24.39/26.5kmph 14) 0.19km - 23(2:02/km) 145/150bpm [294b/km] 4cal 70/91rpm 137/168W 29.57/32.2kmph 15) 0.27km - 29(1:48/km) 142/145bpm [255b/km] 7cal 62/68rpm 185/229W 33.35/36.2kmph 16) 0.28km - 32(1:54/km) 156/163bpm [297b/km] 7cal 66/73rpm 159/195W 31.52/34.1kmph 17) 0.61km - 1:00(1:39/km) 164/172bpm [270b/km] 19cal 61/69rpm 233/292W 36.41/39.7kmph 18) 0.39km - 46(1:58/km) 169/175bpm [331b/km] 9cal 60/69rpm 150/228W 30.6/36.2kmph 19) 0.62km - 1:04(1:43/km) 170/175bpm [292b/km] 18cal 59/69rpm 210/275W 34.92/38.8kmph 20) 1.58km - 3:40(2:19/km) 148/173bpm [343b/km] 29cal 87/95rpm 97/187W 25.86/33.6kmph 21) 0.54km - 1:06(2:02/km) 145/153bpm [294b/km] 12cal 81/86rpm 136/156W 29.62/31.3kmph 22) 0.21km - 23(1:51/km) 156/160bpm [288b/km] 5cal 77/82rpm 173/210W 32.52/35.1kmph 23) 0.32km - 39(2:02/km) 165/170bpm [337b/km] 7cal 80/86rpm 135/202W 29.41/34.6kmph 24) 0.51km - 57(1:53/km) 163/175bpm [307b/km] 12cal 76/87rpm 165/210W 31.9/35.1kmph 25) 0.42km - 59(2:22/km) 166/175bpm [392b/km] 7cal 83/94rpm 93/158W 25.39/31.4kmph 26) 0.35km - 46(2:10/km) 152/155bpm [330b/km] 7cal 87/91rpm 114/122W 27.63/28.4kmph 27) 0.43km - 54(2:05/km) 151/153bpm [315b/km] 9cal 86/90rpm 126/137W 28.75/29.7kmph 28) 0.46km - 55(2:00/km) 157/161bpm [314b/km] 10cal 82/89rpm 140/158W 30.03/31.4kmph 29) 0.19km - 22(1:54/km) 162/165bpm [307b/km] 4cal 81/85rpm 161/176W 31.66/32.8kmph 30) 0.29km - 32(1:51/km) 168/170bpm [311b/km] 7cal 80/85rpm 171/187W 32.45/33.6kmph 31) 0.33km - 45(2:16/km) 167/171bpm [380b/km] 6cal 88/95rpm 102/168W 26.4/32.2kmph 32) 0.11km - 14(2:10/km) 160/163bpm [346b/km] 2cal 84/95rpm 115/133W 27.76/29.4kmph 33) 0.25km - 29(1:56/km) 160/165bpm [308b/km] 6cal 94/105rpm 155/183W 31.15/33.3kmph 34) 0.19km - 28(2:26/km) 164/166bpm [399b/km] 3cal 67/95rpm 88/157W 24.64/31.4kmph 35) 0.17km - 20(2:01/km) 157/161bpm [316b/km] 3cal 88/94rpm 139/160W 29.81/31.6kmph 36) 0.19km - 28(2:26/km) 156/158bpm [379b/km] 3cal 67/99rpm 90/169W 24.68/32.3kmph 37) 0.24km - 27(1:52/km) 156/161bpm [292b/km] 6cal 98/109rpm 168/195W 32.04/34.1kmph 38) 0.21km - 31(2:31/km) 165/168bpm [415b/km] 3cal 65/97rpm 83/163W 23.86/31.8kmph 39) 0.3km - 35(1:57/km) 159/164bpm [310b/km] 7cal 92/103rpm 151/179W 30.76/33kmph 40) 0.43km - 1:14(2:51/km) 155/166bpm [442b/km] 6cal 84/96rpm 61/160W 21.03/31.6kmph	-	-	3.9mi, 40:51 Run - General 1) 1km - 6:41(6:41/km) 123/142bpm [823b/km] 63cal 2) 1km - 6:24(6:24/km) 152/160bpm [973b/km] 73cal 3) 1km - 6:25(6:25/km) 156/164bpm [1002b/km] 73cal 4) 1km - 6:39(6:39/km) 160/164bpm [1064b/km] 76cal 5) 1km - 6:37(6:37/km) 162/167bpm [1071b/km] 76cal 6) 1km - 6:35(6:35/km) 166/171bpm [1094b/km] 75cal 7) 0.22km - 1:29(6:38/km) 168/172bpm [1113b/km] 18cal	-	-	33.5mi, 9:05:15 Run - Race 1) 1km - 7:51(7:51/km) 124/162bpm [974b/km] 66cal 2) 1km - 6:47(6:47/km) 168/176bpm [1140b/km] 78cal 3) 1km - 9:24(9:24/km) 163/176bpm [1533b/km] 105cal 4) 1km - 7:49(7:49/km) 176/187bpm [1375b/km] 93cal 5) 1km - 8:21(8:21/km) 170/185bpm [1421b/km] 96cal 6) 1km - 8:41(8:41/km) 167/177bpm [1451b/km] 96cal 7) 1km - 8:33(8:33/km) 168/180bpm [1435b/km] 95cal 8) 1km - 9:24(9:24/km) 165/187bpm [1550b/km] 100cal 9) 1km - 7:52(7:52/km) 166/183bpm [1305b/km] 82cal 10) 1km - 12:34(12:34/km) 167/187bpm [2098b/km] 132cal 11) 1km - 10:30(10:30/km) 172/193bpm [1805b/km] 117cal 12) 1km - 6:49(6:49/km) 175/194bpm [1193b/km] 82cal 13) 1km - 13:32(13:32/km) 167/193bpm [2260b/km] 145cal 14) 1km - 7:34(7:34/km) 168/182bpm [1272b/km] 83cal 15) 1km - 9:19(9:19/km) 165/175bpm [1538b/km] 89cal 16) 1km - 7:01(7:01/km) 174/193bpm [1221b/km] 80cal 17) 1km - 7:22(7:22/km) 170/183bpm [1252b/km] 78cal 18) 1km - 9:14(9:14/km) 165/180bpm [1525b/km] 81cal 19) 1km - 12:29(12:29/km) 137/159bpm [1710b/km] 96cal 20) 1km - 8:13(8:13/km) 160/175bpm [1314b/km] 78cal 21) 1km - 6:48(6:48/km) 159/166bpm [1080b/km] 65cal 22) 1km - 8:30(8:30/km) 157/168bpm [1336b/km] 68cal 23) 1km - 10:02(10:02/km) 154/173bpm [1545b/km] 72cal 24) 1km - 10:50(10:50/km) 160/171bpm [1734b/km] 92cal 25) 1km - 14:59(14:59/km) 162/173bpm [2428b/km] 139cal 26) 1km - 8:53(8:53/km) 155/174bpm [1378b/km] 69cal 27) 1km - 8:20(8:20/km) 151/167bpm [1257b/km] 63cal 28) 1km - 8:19(8:19/km) 158/167bpm [1314b/km] 69cal 29) 1km - 8:17(8:17/km) 158/171bpm [1309b/km] 70cal 30) 1km - 8:01(8:01/km) 157/176bpm [1258b/km] 74cal 31) 1km - 8:41(8:41/km) 159/168bpm [1380b/km] 76cal 32) 1km - 12:26(12:26/km) 161/170bpm [2003b/km] 107cal 33) 1km - 9:15(9:15/km) 156/170bpm [1444b/km] 74cal 34) 1km - 10:48(10:48/km) 158/165bpm [1707b/km] 87cal 35) 1km - 9:49(9:49/km) 152/165bpm [1492b/km] 75cal 36) 1km - 10:24(10:24/km) 144/166bpm [1497b/km] 66cal 37) 1km - 7:47(7:47/km) 154/171bpm [1200b/km] 62cal 38) 1km - 12:41(12:41/km) 153/164bpm [1941b/km] 85cal 39) 1km - 8:29(8:29/km) 149/162bpm [1263b/km] 65cal 40) 1km - 10:15(10:15/km) 150/160bpm [1537b/km] 69cal 41) 1km - 9:34(9:34/km) 156/166bpm [1493b/km] 76cal 42) 1km - 12:23(12:23/km) 147/157bpm [1821b/km] 65cal 43) 1km - 14:32(14:32/km) 134/156bpm [1948b/km] 68cal 44) 1km - 8:16(8:16/km) 145/155bpm [1200b/km] 63cal 45) 1km - 9:32(9:32/km) 139/161bpm [1326b/km] 64cal 46) 1km - 10:27(10:27/km) 134/152bpm [1401b/km] 62cal 47) 1km - 12:39(12:39/km) 143/160bpm [1808b/km] 83cal 48) 1km - 12:09(12:09/km) 139/162bpm [1689b/km] 72cal 49) 1km - 12:51(12:51/km) 120/144bpm [1543b/km] 93cal 50) 1km - 9:21(9:21/km) 149/157bpm [1393b/km] 72cal 51) 1km - 7:39(7:39/km) 152/161bpm [1163b/km] 68cal 52) 1km - 7:37(7:37/km) 148/160bpm [1126b/km] 61cal 53) 1km - 7:29(7:29/km) 151/159bpm [1131b/km] 67cal 54) 0.9km - 6:50(7:38/km) 156/167bpm [1190b/km] 65cal
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	-	-	-	-	-	6.5mi, 2:16:11 Walk - Hiking 1) 1km - 14:03(14:03/km) 88/110bpm [1236b/km] 80cal 51/59rpm 2) 1km - 12:11(12:11/km) 111/119bpm [1353b/km] 72cal 54/59rpm 3) 1km - 12:37(12:37/km) 110/117bpm [1388b/km] 68cal 52/114rpm 4) 1km - 12:30(12:30/km) 100/108bpm [1251b/km] 62cal 55/61rpm 5) 1km - 13:55(13:55/km) 96/110bpm [1335b/km] 63cal 44/63rpm 6) 1km - 10:50(10:50/km) 79/107bpm [856b/km] 71cal 50/124rpm 7) 1km - 10:45(10:45/km) 105/116bpm [1130b/km] 64cal 52/64rpm 8) 1km - 14:07(14:07/km) 96/111bpm [1355b/km] 63cal 44/115rpm 9) 1km - 16:36(16:36/km) 87/100bpm [1444b/km] 66cal 37/122rpm 10) 1km - 12:25(12:25/km) 95/104bpm [1180b/km] 59cal 47/125rpm 11) 0.52km - 6:11(11:51/km) 95/107bpm [1127b/km] 28cal 59/122rpm 3.1mi, 29:06 Run - General 1) 1km - 6:07(6:07/km) 134/161bpm [819b/km] 73cal 2) 1km - 6:15(6:15/km) 166/172bpm [1037b/km] 75cal 3) 1km - 5:45(5:45/km) 171/178bpm [983b/km] 68cal 4) 1km - 5:23(5:23/km) 172/179bpm [925b/km] 70cal 5) 0.96km - 5:37(5:49/km) 173/179bpm [1007b/km] 69cal
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
-	1.1mi, 4:59 Bike - General 1) 0.37km - 59(2:39/km) 6cal 79/91rpm 80/98W 22.62/25.9kmph 2) 0.39km - 1:01(2:35/km) 6cal 91/94rpm 75/87W 23.25/24.7kmph 3) 0.42km - 1:11(2:47/km) 6cal 93/98rpm 63/79W 21.5/23.7kmph 4) 0.33km - 58(2:54/km) 4cal 94/99rpm 58/64W 20.75/21.6kmph 5) 0.28km - 51(3:01/km) 3cal 94/96rpm 53/55W 19.86/20.2kmph 8.5mi, 30:00 Bike - General 1) 0.65km - 1:52(2:53/km) 9cal 84/90rpm 58/65W 20.79/21.8kmph 2) 0.47km - 1:18(2:46/km) 7cal 87/90rpm 64/67W 21.69/22kmph 3) 0.94km - 2:24(2:33/km) 16cal 89/92rpm 77/82W 23.53/24.1kmph 4) 1.45km - 3:13(2:13/km) 30cal 71/80rpm 108/130W 26.98/29.1kmph 5) 1.68km - 3:33(2:07/km) 37cal 72/78rpm 123/142W 28.46/30.1kmph 6) 1.84km - 3:41(2:00/km) 44cal 77/90rpm 140/179W 29.98/33kmph 7) 0.99km - 1:58(2:00/km) 23cal 85/91rpm 141/176W 30.07/32.8kmph 8) 1.68km - 3:24(2:02/km) 39cal 89/96rpm 136/159W 29.6/31.5kmph 9) 0.43km - 1:01(2:23/km) 8cal 69/91rpm 92/139W 25.25/29.9kmph 10) 1.39km - 2:48(2:00/km) 33cal 63/72rpm 139/167W 29.89/32.1kmph 11) 1.83km - 3:52(2:07/km) 40cal 64/69rpm 122/147W 28.44/30.5kmph 12) 0.33km - 57(2:52/km) 4cal 76/82rpm 60/119W 20.94/28.1kmph	-	4.7mi, 51:06 Run - Tempo 1) 1km - 6:59(6:59/km) 132/152bpm [921b/km] 70cal 260/376W 2) 1km - 6:39(6:39/km) 148/154bpm [984b/km] 73cal 264/325W 3) 1km - 5:57(5:57/km) 165/170bpm [983b/km] 72cal 295/321W 4) 1km - 5:56(5:56/km) 171/174bpm [1015b/km] 74cal 294/311W 5) 0.17km - 2:00(12:05/km) 144/174bpm [1741b/km] 14cal 101/299W 6) 1km - 5:54(5:54/km) 167/175bpm [985b/km] 72cal 280/312W 7) 1km - 6:03(6:03/km) 174/177bpm [1054b/km] 76cal 277/401W 8) 0.17km - 2:00(11:31/km) 147/177bpm [1692b/km] 14cal 107/285W 9) 1km - 8:04(8:04/km) 157/170bpm [1266b/km] 79cal 211/351W 10) 0.23km - 1:34(6:54/km) 164/172bpm [1131b/km] 17cal 244/364W	-	-	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
8.6mi, 1:31:54 Run - Long Run 1) 1km - 6:37(6:37/km) 120/163bpm [795b/km] 65cal 285/377W 2) 1km - 6:40(6:40/km) 152/162bpm [1014b/km] 77cal 275/368W 3) 1km - 6:28(6:28/km) 160/169bpm [1035b/km] 78cal 300/381W 4) 1km - 6:24(6:24/km) 162/168bpm [1037b/km] 76cal 299/361W 5) 1km - 6:21(6:21/km) 164/167bpm [1042b/km] 76cal 289/344W 6) 1km - 6:16(6:16/km) 168/172bpm [1053b/km] 77cal 284/298W 7) 1km - 6:14(6:14/km) 170/173bpm [1059b/km] 76cal 288/306W 8) 1km - 6:21(6:21/km) 171/174bpm [1086b/km] 78cal 289/322W 9) 1km - 7:19(7:19/km) 163/172bpm [1192b/km] 82cal 266/359W 10) 1km - 6:35(6:35/km) 166/171bpm [1094b/km] 78cal 284/306W 11) 1km - 6:50(6:50/km) 169/175bpm [1154b/km] 81cal 290/350W 12) 1km - 7:09(7:09/km) 168/176bpm [1203b/km] 84cal 250/340W 13) 1km - 6:46(6:46/km) 169/176bpm [1145b/km] 80cal 268/367W 14) 0.81km - 5:52(7:17/km) 162/172bpm [1179b/km] 65cal 237/311W	4.1mi, 45:34 Run - General 1) 1km - 6:48(6:48/km) 124/133bpm [843b/km] 68cal 260/315W 2) 1km - 7:01(7:01/km) 142/149bpm [996b/km] 76cal 270/336W 3) 1km - 6:44(6:44/km) 148/154bpm [997b/km] 76cal 288/338W 4) 1km - 7:07(7:07/km) 152/158bpm [1082b/km] 80cal 275/341W 5) 1km - 7:15(7:15/km) 150/158bpm [1088b/km] 78cal 257/325W 6) 1km - 7:11(7:11/km) 146/157bpm [1049b/km] 75cal 250/353W 7) 0.53km - 3:28(6:34/km) 155/158bpm [1018b/km] 40cal 273/303W 0mi, 10:43 Cross - Yoga	-	2.3mi, 27:36 Run - Hill Work 1) 1km - 6:58(6:58/km) 132/146bpm [920b/km] 71cal 254/315W 2) 0.01km - 4(8:59/km) 143/144bpm [1286b/km] 1cal 298/298W 3) 0.19km - 1:30(7:57/km) 155/163bpm [1232b/km] 17cal 308/423W 4) 0.04km - 30(13:14/km) 153/161bpm [2025b/km] 5cal 131/266W 5) 0.18km - 1:14(6:50/km) 132/139bpm [902b/km] 12cal 212/311W 6) 0.2km - 1:30(7:31/km) 149/163bpm [1121b/km] 16cal 301/404W 7) 0.04km - 30(12:52/km) 157/162bpm [2021b/km] 5cal 103/297W 8) 0.16km - 1:04(6:35/km) 137/143bpm [902b/km] 11cal 207/281W 9) 0.22km - 1:30(6:58/km) 154/167bpm [1074b/km] 17cal 322/428W 10) 0.05km - 30(10:36/km) 160/165bpm [1695b/km] 5cal 162/282W 11) 0.15km - 1:05(7:10/km) 137/147bpm [983b/km] 10cal 178/239W 12) 0.21km - 1:30(7:08/km) 154/169bpm [1100b/km] 17cal 336/438W 13) 0.05km - 30(11:02/km) 161/167bpm [1777b/km] 5cal 183/284W 14) 0.16km - 1:07(7:00/km) 138/145bpm [966b/km] 10cal 200/284W 15) 0.22km - 1:30(6:48/km) 157/172bpm [1067b/km] 18cal 348/464W 16) 0.04km - 30(12:08/km) 163/169bpm [1977b/km] 5cal 164/286W 17) 0.15km - 1:02(7:08/km) 139/151bpm [992b/km] 10cal 196/275W 18) 0.7km - 5:02(7:14/km) 149/163bpm [1079b/km] 54cal 263/396W	-	-	-

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