Thu 31st Aug
Aug 31
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Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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3.1mi ,
29:01
Run - General
Split Summary === 1) 1mi - 10:46(10:46/mi) 124/141bpm [1336b/mi] 160cal 5.57/6.74mph 2) 1mi - 9:36(9:36/mi) 135/152bpm [1296b/mi] 125cal 6.25/7.45mph 3) 1mi - 8:05(8:05/mi) 143/150bpm [1156b/mi] 113cal 7.42/8.83mph 4) 0.09mi - 34(6:21/mi) 150/152bpm [953b/mi] 7cal 9.44/9.23mph
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1mi ,
9:22
Run - General
Split Summary === 1) 1mi - 9:03(9:03/mi) 127/136bpm [1149b/mi] 113cal 6.63/12.8mph 2) 0.03mi - 19(11:08/mi) 137/138bpm [1525b/mi] 4cal 5.39/7.1mph
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3.1mi ,
23:33
Run - Race
Split Summary === 1) 1mi - 7:26(7:26/mi) 140/169bpm [1040b/mi] 122cal 8.08/9.04mph 2) 1mi - 7:47(7:47/mi) 169/171bpm [1315b/mi] 128cal 7.71/8.47mph 3) 1mi - 7:41(7:41/mi) 169/178bpm [1297b/mi] 126cal 7.82/8.58mph 4) 0.1mi - 40(6:30/mi) 180/183bpm [1170b/mi] 11cal 9.23/9.79mph

1.9mi ,
20:10
Run - Warm Up
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3.5mi ,
33:07
Run - General
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-
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-
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Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
|
Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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3.1mi ,
33:41
Run - General
Split Summary === 1) 1mi - 11:49(11:49/mi) 123/132bpm [1453b/mi] 139cal 5.08/6.55mph 2) 1mi - 10:53(10:53/mi) 126/137bpm [1372b/mi] 126cal 5.51/6.41mph 3) 1mi - 9:53(9:53/mi) 127/135bpm [1255b/mi] 114cal 6.07/6.55mph 4) 0.11mi - 1:06(9:41/mi) 122/124bpm [1181b/mi] 9cal 6.2/6.76mph
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3.3mi ,
36:08
Run - General
Split Summary === 1) 1mi - 13:00(13:00/mi) 133/150bpm [1728b/mi] 173cal 4.62/6.03mph 2) 1mi - 12:50(12:50/mi) 151/158bpm [1937b/mi] 175cal 4.68/7.45mph 3) 1mi - 8:19(8:19/mi) 154/161bpm [1282b/mi] 125cal 7.21/8.52mph 4) 0.27mi - 1:59(7:17/mi) 160/163bpm [1165b/mi] 31cal 8.24/9.04mph
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3.2mi ,
28:23
Run - General
Split Summary === 1) 1mi - 8:58(8:58/mi) 116/142bpm [1040b/mi] 126cal 6.69/7.31mph 2) 1mi - 9:00(9:00/mi) 139/149bpm [1250b/mi] 128cal 6.67/7.95mph 3) 1mi - 8:42(8:42/mi) 150/160bpm [1305b/mi] 127cal 6.89/7.72mph 4) 0.19mi - 1:43(9:01/mi) 158/164bpm [1424b/mi] 26cal 6.66/7.68mph
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2.2mi ,
25:52
Run - Hill Work
Split Summary === 1) 1mi - 12:12(12:12/mi) 122/149bpm [1489b/mi] 121cal 4.91/6.41mph 2) 1mi - 12:13(12:13/mi) 138/154bpm [1685b/mi] 153cal 4.91/6.57mph 3) 0.16mi - 1:26(8:56/mi) 135/145bpm [1207b/mi] 19cal 6.71/7.2mph
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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3.1mi ,
33:03
Run - General
Split Summary === 1) 1mi - 11:29(11:29/mi) 120/137bpm [1378b/mi] 140cal 5.22/7.83mph 2) 1mi - 10:44(10:44/mi) 137/145bpm [1470b/mi] 133cal 5.59/7.81mph 3) 1mi - 10:11(10:11/mi) 143/156bpm [1456b/mi] 128cal 5.89/7.72mph 4) 0.08mi - 40(8:32/mi) 150/153bpm [1280b/mi] 9cal 7.03/6.78mph
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3.3mi ,
32:05
Run - General
Split Summary === 1) 1mi - 9:47(9:47/mi) 127/139bpm [1242b/mi] 122cal 6.13/7.06mph 2) 1mi - 9:43(9:43/mi) 136/144bpm [1322b/mi] 127cal 6.17/6.53mph 3) 1mi - 9:48(9:48/mi) 142/150bpm [1392b/mi] 132cal 6.12/7.37mph 4) 0.29mi - 2:47(9:42/mi) 146/149bpm [1416b/mi] 39cal 6.19/7.18mph
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
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Tue 26th Sep
Sep 26
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Wed 27th Sep
Sep 27
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3.4mi ,
28:47
Run - General
Split Summary === 1) 1mi - 8:45(8:45/mi) 138/153bpm [1207b/mi] 123cal 6.86/7.39mph 2) 1mi - 8:40(8:40/mi) 155/162bpm [1342b/mi] 132cal 6.93/7.49mph 3) 1mi - 8:06(8:06/mi) 157/163bpm [1271b/mi] 132cal 7.41/7.7mph 4) 0.42mi - 3:17(7:52/mi) 160/165bpm [1259b/mi] 54cal 7.63/7.99mph
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2.4mi ,
22:09
Run - General
Split Summary === 1) 1mi - 9:29(9:29/mi) 136/148bpm [1289b/mi] 138cal 6.33/6.89mph 2) 1mi - 9:20(9:20/mi) 138/146bpm [1287b/mi] 124cal 6.43/7.12mph 3) 0.38mi - 3:21(8:54/mi) 143/151bpm [1272b/mi] 47cal 6.74/6.85mph
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4.1mi ,
47:46
Run - Hill Work
Split Summary === 1) 1mi - 14:44(14:44/mi) 135/149bpm [1989b/mi] 173cal 4.07/5.91mph 2) 1mi - 13:15(13:15/mi) 145/153bpm [1921b/mi] 170cal 4.53/7.64mph 3) 1mi - 8:33(8:33/mi) 133/138bpm [1137b/mi] 87cal 7.02/7.66mph 4) 1mi - 10:21(10:21/mi) 139/153bpm [1440b/mi] 119cal 5.79/7.7mph 5) 0.09mi - 53(10:06/mi) 142/147bpm [1433b/mi] 11cal 5.94/7.22mph
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2.4mi ,
23:41
Run - General
Split Summary === 1) 1mi - 10:27(10:27/mi) 123/135bpm [1285b/mi] 130cal 5.74/6.3mph 2) 1mi - 9:42(9:42/mi) 130/143bpm [1261b/mi] 122cal 6.19/6.72mph 3) 0.35mi - 3:32(10:06/mi) 128/135bpm [1292b/mi] 43cal 5.94/6.28mph
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3.1mi ,
29:04
Run - General
Split Summary === 1) 1mi - 8:53(8:53/mi) 111/132bpm [986b/mi] 123cal 6.75/7.24mph 2) 1mi - 8:44(8:44/mi) 138/148bpm [1205b/mi] 125cal 6.87/7.74mph 3) 1mi - 10:43(10:43/mi) 149/157bpm [1597b/mi] 152cal 5.6/6.8mph 4) 0.09mi - 43(8:15/mi) 139/144bpm [1147b/mi] 8cal 7.27/7.72mph
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