RogMonty

M55

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Recent Blogs
Montane Cheviot Goat..Incredible experience	Dec 2017

My parkrun
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Recent Training
24th Apr	General	12.1mi	1:39:14
23rd Apr	General	4.1mi	33:02
21st Apr	General	7.5mi	1:04:03
20th Apr	General	2.3mi	1:05:16
20th Apr	General	5mi	41:57

12 Month Benchmarks	Run	Bike
Mile	6:33	1:16
5k	21:41	4:54
5mi	38:05	11:26
10k	50:07	13:39
10mi	1:25:12	36:08
Half	2:06:47	48:51
20mi	3:29:28	1:22:07
Mara	4:47:31	1:57:23

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	PB	WB
5km	15			18:45 76.69	18:49 77.03	19:49 73.72		19:41 75.42	18:45 6:02/mi	77.03
5mi	7			31:32 74.21					31:32 6:18/mi	74.21
9.3km	1				38:58 70.22				38:58 6:45/mi	70.22
10km	6		39:27 73.45	38:48 75.30	40:27 72.83				38:48 6:15/mi	75.30
10mi	3			1:08:14 70.16	1:06:59 72.69	1:05:18 74.57			1:05:18 6:32/mi	74.57
13.1mi	7	1:26:27 72.02	1:27:57 71.39	1:27:54 72.04	1:27:03 74.00			1:29:28 73.26	1:26:27 6:36/mi	74.00
20mi	11	2:15:09 72.44	2:21:55 69.56	2:17:32 72.39	2:20:01 71.72	2:19:26 72.64			2:15:09 6:45/mi	72.64
26.2mi	6	2:58:15 73.24	2:59:17 73.43	2:59:38 73.91	3:03:43 72.89			3:09:05 72.68	2:58:15 6:48/mi	73.91
27.4mi	1			3:50:02 61.50					3:50:02 8:24/mi	61.50
100km	3			10:52:57 60.06	8:56:53 73.04				8:56:53 8:38/mi	73.04
100mi	1					21:34:11 57.52			21:34:11 12:57/mi	57.52
105.6mi	1			22:59:20 57.02					22:59:20 13:04/mi	57.02
215mi	1						70:04:57 23.66		70:04:57 19:33/mi	23.66

2019		Result	WAVA	Distance
7 Dec	Montane Cheviot Goat	14:45:00	39.21	55mi
22 Jun	St Albans parkrun SB	19:41	75.42	5km
20 Apr	St Albans parkrun	20:22	72.30	5km
14 Apr	Brighton Marathon SB	3:09:05	72.68	26.2mi
6 Apr	Allendale Challenge	4:23:00	51.83	26mi
2 Mar	Portobello parkrun, Edinburgh	20:32	71.72	5km
17 Feb	The Quicksilver Hampton Court Half Marathon SB	1:29:28	73.26	13.1mi
13 Jan	Sunday League XC #4 Watford	43:01	68.36	6.1mi
2018		Result	WAVA	Distance
18 Aug	GB Ultras Race across Scotland PB	70:04:57	23.66	215mi
2017		Result	WAVA	Distance
2 Dec	Montane Cheviot Goat	13:57:13	40.73	55mi
25 Nov	Heartwood Forest parkrun	19:50	73.66	5km
18 Nov	Torquay parkrun	25:24	57.52	5km
11 Nov	St Peters parkrun	20:15	72.14	5km
14 Oct	Heartwood Forest parkrun SB	19:49	73.72	5km
7 Oct	Heartwood Forest parkrun	20:07	72.62	5km
5 Aug	North Downs Way 100 PB	21:34:11	57.52	100mi
1 Jul	The 61st Chevy Chase	3:49:40	44.49	20mi
2 Apr	Oakley 20	2:20:47	71.95	20mi
12 Mar	Finchley 20 SB	2:19:26	72.64	20mi
22 Jan	Fred Hughes 10 PB	1:05:18	74.57	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:06:59	72.69	10mi
18 Dec	Sunday League XC #3 Willian	32:26	72.74	5mi
27 Nov	Watford Autumn 10K PB	38:58	70.22	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:27:03	74.00	13.1mi
13 Nov	Sunday League XC #2 Grovelands	33:54	69.60	5mi
23 Oct	Sunday League XC #1 Cheshunt	31:38	74.58	5mi
6 Aug	Druridge Bay parkrun	20:22	71.16	5km
18 Jun	St Albans parkrun SB	18:49	77.03	5km
28 May	St Albans parkrun	19:08	75.75	5km
22 May	Wheathampstead 10k SB	40:27	72.83	10km
15 May	Beerlovers' Marathon	4:43:58	47.56	26.2mi
24 Apr	London Marathon SB	3:03:43	72.89	26.2mi
27 Mar	Canalathon 100km PB	8:56:53	73.04	100km
20 Mar	Gade Valley Harriers VLM Training run #3	2:24:25	69.54	20mi
13 Mar	Finchley 20 SB	2:20:01	71.72	20mi
14 Feb	Sunday League XC #5 Royston	41:13	61.44	5.4mi
17 Jan	Sunday League XC #4 Watford		0.00	6.1mi
2015		Result	WAVA	Distance
19 Dec	St Albans parkrun PB	18:45	76.69	5km
6 Dec	Sunday League XC #3 Willian	33:09	70.59	5mi
29 Nov	Hatfield 5 PB	31:32	74.21	5mi
22 Nov	Sunday League XC #2 Trent Park	31:52	73.44	5mi
15 Nov	Autumn Challenge 10K	40:00	73.04	10km
18 Oct	Sunday League XC #1 Cheshunt	31:46	73.67	5mi
11 Oct	Herts 10K	39:31	73.93	10km
4 Oct	Standalone 10K PB	38:48	75.30	10km
26 Sep	St Albans parkrun	18:52	76.22	5km
13 Sep	Dunstable Downs Marathon Challenge PB	3:50:02	61.50	27.4mi
6 Sep	Maidenhead Half Marathon	1:30:23	70.66	13.1mi
15 Aug	Stour Valley Path 100km	11:56:35	54.73	100km
25 Jul	Adidas Thunder Run 24 PB	22:59:20	57.02	105.6mi
11 Jul	Race to the Stones 100k SB	10:52:57	60.06	100km
4 Jul	Chevy Chase	3:54:16	42.87	20mi
27 Jun	St Albans parkrun	19:08	75.16	5km
14 Jun	St Albans Half Marathon	1:32:53	68.76	13.1mi
7 Jun	Whipsnade 10k Stampede	40:33	72.05	10km
26 Apr	London Marathon SB	2:59:38	73.91	26.2mi
11 Apr	St Albans parkrun	19:43	72.37	5km
5 Apr	Marathon Prep Race	2:23:00	69.63	20mi
29 Mar	Oakley 20	2:21:00	70.61	20mi
8 Mar	Finchley 20 SB	2:17:32	72.39	20mi
8 Feb	Wokingham Half Marathon SB	1:27:54	72.04	13.1mi
18 Jan	Fred Hughes 10 SB	1:08:14	70.16	10mi
2014		Result	WAVA	Distance
12 Oct	Herts 10k SB	39:27	73.45	10km
13 Apr	London Marathon SB	2:59:17	73.43	26.2mi
9 Mar	Finchley 20 SB	2:21:55	69.56	20mi
15 Feb	Garmin Race Your Pace Half Marathon, Dorney Lake SB	1:27:57	71.39	13.1mi
2013		Result	WAVA	Distance
21 Apr	London Marathon PB	2:58:15	73.24	26.2mi
17 Mar	Finchley 20 PB	2:15:09	72.44	20mi
16 Feb	Race Your Pace Half Marathon PB	1:26:27	72.02	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	192	122	89	125	0	0	0	0	0	0	0	0	529
2024	0	18	20	0	0	0	0	0	0	0	0	0	38
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	90	65	121	163	116	157	94	175	111	159	152	153	1555
2023	0	0	6	18	47	39	28	15	11	0	0	0	163
2022	0	0	0	0.3	0	0	0.9	1.6	0	0	0	0	2.7
2022	134	143	116	111	138	141	183	159	202	193	191	185	1896
2022	0	41	20	0	6	108	23	0	0	13	0	0	210
2021	303	142	136	322	166	160	184	102	158	152	145	221	2191
2021	0	247	121	0	0	92	4	142	43	0	7	0	657
2020	20	70	99	91	180	169	82	50	106	156	201	170	1394
2020	0	61	113	281	1643	197	290	110	258	131	29	0	3114
2019	0	0	0	0	0	0	0	65	0	0	0	0	65
2019	20	20	0	78	0	44	77	40	39	90	77	0	486
2018	0	0	0	0	0	0	0	0	48	0	0	0	48
2018	115	32	0	63	137	20	19	73	166	0	0	40	666
2017	290	162	234	59	61	11	0	6	0	0	0	0	823
2017	0	39	24	183	310	107	253	40	206	40	20	60	1282
2016	176	144	239	148	143	234	225	131	188	145	180	199	2152
2016	57	91	73	24	183	31	89	70	36	21	2	25	703
2015	334	296	234	168	126	195	182	166	203	201	157	169	2432
2015	6	37	102	116	155	44	100	143	32	20	78	65	898
2014	0	0	0	0	0	0	0	0	0	0	65	180	246
2014	0	0	0	0	0	0	0	0	0	0	142	0	142
2013	0	0	0	0	0	0	20	0	0	0	0	0	20
2010	281	0	0	0	0	0	19	0	0	0	0	0	301
2010	214	0	0	0	0	0	0	0	0	0	0	0	214

Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
8.4mi, 3:19:06 Run - General 1) 1mi - 16:12(16:12/mi) 63cal 58/73rpm 3.7/3.94mph 2) 1mi - 14:31(14:31/mi) 61cal 59/74rpm 4.14/3.67mph 3) 1mi - 13:48(13:48/mi) 59cal 59/67rpm 4.35/3.83mph 4) 1mi - 14:22(14:22/mi) 62cal 58/157rpm 4.18/3.62mph 5) 1mi - 14:08(14:08/mi) 57cal 59/60rpm 4.25/3.65mph 6) 1mi - 30:33(30:33/mi) 83cal 54/76rpm 1.96/3.85mph 7) 1mi - 16:09(16:09/mi) 80cal 57/68rpm 3.72/5.14mph 8) 1mi - 49:58(49:58/mi) 152cal 54/88rpm 1.2/4.03mph 9) 0.39mi - 29:27(1:14:43/mi) 96cal 54/78rpm 0.8/3.58mph Add a comment	-	10.5mi, 1:27:18 Run - General 1) 1mi - 8:31(8:31/mi) 117cal 93/95rpm 7.04/7.61mph 2) 1mi - 8:50(8:50/mi) 126cal 94/97rpm 6.79/7.36mph 3) 1mi - 8:22(8:22/mi) 127cal 93/95rpm 7.17/8.43mph 4) 1mi - 8:19(8:19/mi) 125cal 90/95rpm 7.21/8.01mph 5) 1mi - 8:13(8:13/mi) 125cal 93/96rpm 7.31/7.81mph 6) 1mi - 8:26(8:26/mi) 123cal 93/96rpm 7.11/7.61mph 7) 1mi - 8:15(8:15/mi) 127cal 92/96rpm 7.27/8.55mph 8) 1mi - 8:03(8:03/mi) 123cal 91/103rpm 7.46/9.69mph 9) 1mi - 8:20(8:20/mi) 124cal 92/95rpm 7.19/8.72mph 10) 1mi - 8:19(8:19/mi) 124cal 93/94rpm 7.21/8.48mph 11) 0.45mi - 3:38(8:09/mi) 56cal 92/95rpm 7.37/8.52mph Add a comment	-	-	6mi, 44:58 Run - General 1) 1mi - 7:37(7:37/mi) 116cal 93/96rpm 7.88/8.59mph 2) 1mi - 7:30(7:30/mi) 122cal 94/97rpm 8/8.63mph 3) 1mi - 7:32(7:32/mi) 122cal 95/97rpm 7.96/11.1mph 4) 1mi - 7:32(7:32/mi) 127cal 94/98rpm 7.97/8.88mph 5) 1mi - 7:17(7:17/mi) 122cal 94/97rpm 8.24/10.45mph 6) 1mi - 7:17(7:17/mi) 124cal 94/98rpm 8.24/9.55mph 7) 0.03mi - 13(8:32/mi) 5cal 96/113rpm 7.04/8.25mph Add a comment	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
6mi, 48:36 Run - General 1) 1mi - 8:28(8:28/mi) 122cal 92/102rpm 7.09/9.48mph 2) 1mi - 7:43(7:43/mi) 124cal 94/102rpm 7.78/11.36mph 3) 1mi - 7:55(7:55/mi) 124cal 92/102rpm 7.59/10.31mph 4) 1mi - 8:06(8:06/mi) 129cal 93/97rpm 7.4/8.55mph 5) 1mi - 8:02(8:02/mi) 124cal 93/98rpm 7.47/9.31mph 6) 1mi - 8:04(8:04/mi) 123cal 92/94rpm 7.44/8.63mph 7) 0.03mi - 20(12:33/mi) 4cal 89/92rpm 4.79/7.54mph Add a comment	-	10.1mi, 1:23:55 Run - General 1) 1mi - 8:38(8:38/mi) 119cal 92/94rpm 6.95/7.78mph 2) 1mi - 8:42(8:42/mi) 126cal 93/97rpm 6.89/7.74mph 3) 1mi - 8:10(8:10/mi) 124cal 92/96rpm 7.36/8.39mph 4) 1mi - 8:11(8:11/mi) 123cal 93/94rpm 7.33/7.99mph 5) 1mi - 8:08(8:08/mi) 123cal 93/94rpm 7.37/7.52mph 6) 1mi - 8:23(8:23/mi) 128cal 93/95rpm 7.16/7.76mph 7) 1mi - 8:12(8:12/mi) 122cal 93/96rpm 7.32/7.7mph 8) 1mi - 8:32(8:32/mi) 123cal 92/95rpm 7.03/7.85mph 9) 1mi - 8:18(8:18/mi) 125cal 92/93rpm 7.23/8.12mph 10) 1mi - 8:08(8:08/mi) 121cal 93/95rpm 7.38/8.37mph 11) 0.07mi - 34(7:52/mi) 8cal 93/93rpm 7.61/7.67mph Add a comment	5.1mi, 1:12:59 Run - General 1) 1mi - 16:12(16:12/mi) 63cal 60/66rpm 3.7/4.12mph 2) 1mi - 13:05(13:05/mi) 63cal 60/62rpm 4.59/4mph 3) 1mi - 13:33(13:33/mi) 62cal 60/62rpm 4.43/3.87mph 4) 1mi - 13:25(13:25/mi) 61cal 60/64rpm 4.47/3.74mph 5) 1mi - 13:27(13:27/mi) 61cal 59/64rpm 4.46/3.8mph 6) 0.14mi - 3:17(22:59/mi) 12cal 57/61rpm 2.61/3.56mph Add a comment 5.1mi, 42:38 Run - General 1) 1mi - 8:32(8:32/mi) 120cal 92/94rpm 7.04/7.54mph 2) 1mi - 8:25(8:25/mi) 125cal 92/94rpm 7.12/7.72mph 3) 1mi - 8:34(8:34/mi) 126cal 91/95rpm 7.01/8.93mph 4) 1mi - 8:23(8:23/mi) 123cal 92/94rpm 7.15/8.7mph 5) 1mi - 8:18(8:18/mi) 123cal 92/94rpm 7.23/8.21mph 6) 0.06mi - 26(7:00/mi) 9cal 92/94rpm 8.58/8.48mph Add a comment	10.3mi, 1:26:34 Run - General 1) 1mi - 8:39(8:39/mi) 121cal 92/94rpm 6.94/7.83mph 2) 1mi - 8:57(8:57/mi) 126cal 93/96rpm 6.7/8.16mph 3) 1mi - 8:32(8:32/mi) 126cal 93/95rpm 7.03/7.56mph 4) 1mi - 8:24(8:24/mi) 123cal 93/94rpm 7.14/7.9mph 5) 1mi - 8:17(8:17/mi) 121cal 93/95rpm 7.24/7.7mph 6) 1mi - 8:25(8:25/mi) 123cal 92/94rpm 7.13/7.4mph 7) 1mi - 8:18(8:18/mi) 123cal 92/95rpm 7.23/7.7mph 8) 1mi - 8:20(8:20/mi) 124cal 91/94rpm 7.2/8.39mph 9) 1mi - 8:18(8:18/mi) 124cal 92/95rpm 7.23/9.33mph 10) 1mi - 8:21(8:21/mi) 125cal 92/94rpm 7.19/7.81mph 11) 0.25mi - 2:03(8:10/mi) 31cal 92/94rpm 7.35/9.57mph Add a comment	2mi, 39:49 Run - General 1) 1mi - 18:55(18:55/mi) 83cal 60/76rpm 3.17/4.32mph 2) 1mi - 20:44(20:44/mi) 102cal 59/89rpm 2.89/4.94mph 3) 0.01mi - 10(27:41/mi) 1cal 58/69rpm 2.17/3.69mph Add a comment 5mi, 42:54 Run - General 1) 1mi - 8:50(8:50/mi) 121cal 92/94rpm 6.79/7.31mph 2) 1mi - 8:37(8:37/mi) 126cal 90/95rpm 6.96/7.45mph 3) 1mi - 8:31(8:31/mi) 125cal 92/94rpm 7.05/8.39mph 4) 1mi - 8:34(8:34/mi) 128cal 91/94rpm 7.01/8.9mph 5) 1mi - 8:12(8:12/mi) 126cal 92/94rpm 7.32/8.72mph 6) 0.02mi - 11(9:03/mi) 2cal 92/93rpm 6.63/7.34mph Add a comment	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
6mi, 50:17 Run - General 1) 1mi - 8:42(8:42/mi) 118cal 91/93rpm 6.9/7.54mph 2) 1mi - 8:33(8:33/mi) 134cal 92/94rpm 7.02/8.12mph 3) 1mi - 8:05(8:05/mi) 123cal 93/95rpm 7.42/8.37mph 4) 1mi - 8:14(8:14/mi) 126cal 92/96rpm 7.28/7.96mph 5) 1mi - 8:12(8:12/mi) 124cal 92/95rpm 7.32/8.08mph 6) 1mi - 8:17(8:17/mi) 125cal 92/93rpm 7.24/7.96mph 7) 0.03mi - 14(8:59/mi) 5cal 92/93rpm 6.68/7.34mph Add a comment	7.5mi, 1:02:58 Run - General 1) 1mi - 8:56(8:56/mi) 121cal 92/94rpm 6.72/8.61mph 2) 1mi - 8:02(8:02/mi) 127cal 93/94rpm 7.48/20.31mph 3) 1mi - 8:03(8:03/mi) 127cal 93/94rpm 7.45/9.08mph 4) 1mi - 8:41(8:41/mi) 125cal 92/95rpm 6.91/7.7mph 5) 1mi - 8:23(8:23/mi) 126cal 92/94rpm 7.16/8.14mph 6) 1mi - 7:59(7:59/mi) 123cal 92/94rpm 7.52/8.93mph 7) 1mi - 8:46(8:46/mi) 130cal 92/96rpm 6.85/9.24mph 8) 0.48mi - 4:09(8:40/mi) 61cal 92/95rpm 6.92/9.19mph Add a comment	5.2mi, 44:37 Run - General 1) 1mi - 8:51(8:51/mi) 119cal 93/96rpm 6.78/8.03mph 2) 1mi - 8:57(8:57/mi) 124cal 93/96rpm 6.71/7.29mph 3) 1mi - 8:33(8:33/mi) 123cal 94/97rpm 7.01/7.65mph 4) 1mi - 8:25(8:25/mi) 129cal 94/97rpm 7.13/8.59mph 5) 1mi - 8:19(8:19/mi) 123cal 93/95rpm 7.22/9.4mph 6) 0.2mi - 1:33(7:51/mi) 26cal 93/94rpm 7.65/8.37mph Add a comment	-	6mi, 50:09 Run - General 1) 1mi - 8:34(8:34/mi) 118cal 93/97rpm 7/7.87mph 2) 1mi - 8:31(8:31/mi) 128cal 94/97rpm 7.04/8.03mph 3) 1mi - 8:28(8:28/mi) 123cal 94/95rpm 7.08/7.94mph 4) 1mi - 8:19(8:19/mi) 128cal 93/97rpm 7.22/8.77mph 5) 1mi - 8:20(8:20/mi) 125cal 93/94rpm 7.2/7.83mph 6) 1mi - 7:46(7:46/mi) 125cal 94/96rpm 7.73/8.84mph 7) 0.02mi - 10(9:39/mi) 2cal 94/96rpm 6.23/7.52mph Add a comment	8.1mi, 1:08:34 Run - General 1) 1mi - 8:49(8:49/mi) 121cal 93/95rpm 6.8/7.92mph 2) 1mi - 8:54(8:54/mi) 124cal 94/98rpm 6.74/7.85mph 3) 1mi - 8:29(8:29/mi) 142cal 93/94rpm 7.08/9.17mph 4) 1mi - 8:27(8:27/mi) 130cal 93/98rpm 7.1/8.48mph 5) 1mi - 8:17(8:17/mi) 122cal 93/95rpm 7.24/7.83mph 6) 1mi - 8:21(8:21/mi) 126cal 92/96rpm 7.19/8.39mph 7) 1mi - 8:28(8:28/mi) 125cal 93/94rpm 7.08/7.92mph 8) 1mi - 7:56(7:56/mi) 124cal 93/95rpm 7.57/8.41mph 9) 0.1mi - 53(8:32/mi) 14cal 92/93rpm 7.04/7.87mph Add a comment	6.1mi, 51:57 Run - General 1) 1mi - 8:53(8:53/mi) 121cal 93/98rpm 6.75/8.03mph 2) 1mi - 8:24(8:24/mi) 135cal 92/96rpm 7.14/9.46mph 3) 1mi - 8:54(8:54/mi) 127cal 91/96rpm 6.74/8.32mph 4) 1mi - 8:38(8:38/mi) 126cal 92/94rpm 6.95/7.87mph 5) 1mi - 8:17(8:17/mi) 124cal 91/94rpm 7.24/8.61mph 6) 1mi - 8:19(8:19/mi) 124cal 93/95rpm 7.22/8.05mph 7) 0.07mi - 31(7:28/mi) 8cal 92/94rpm 8.04/8.39mph Add a comment
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
6.1mi, 49:58 Run - General 1) 1mi - 8:41(8:41/mi) 119cal 92/96rpm 6.91/7.76mph 2) 1mi - 8:26(8:26/mi) 125cal 94/96rpm 7.12/8.19mph 3) 1mi - 8:25(8:25/mi) 125cal 93/96rpm 7.12/8.03mph 4) 1mi - 8:12(8:12/mi) 124cal 94/107rpm 7.32/8.23mph 5) 1mi - 8:05(8:05/mi) 123cal 93/95rpm 7.43/8.23mph 6) 1mi - 7:46(7:46/mi) 125cal 93/96rpm 7.73/9.08mph 7) 0.05mi - 23(7:53/mi) 5cal 94/96rpm 7.62/7.96mph Add a comment	2.3mi, 1:05:16 Run - General 1) 1mi - 21:29(21:29/mi) 117cal 59/78rpm 2.79/16.73mph 2) 1mi - 20:35(20:35/mi) 98cal 58/93rpm 2.91/6.82mph 3) 0.3mi - 23:12(1:18:02/mi) 61cal 55/77rpm 0.77/4.07mph Add a comment 5mi, 41:57 Run - General 1) 1mi - 8:22(8:22/mi) 124cal 93/96rpm 7.17/9.06mph 2) 1mi - 8:27(8:27/mi) 125cal 95/97rpm 7.1/7.67mph 3) 1mi - 8:38(8:38/mi) 129cal 95/97rpm 6.96/8.05mph 4) 1mi - 8:08(8:08/mi) 124cal 94/98rpm 7.37/7.67mph 5) 1mi - 8:09(8:09/mi) 127cal 94/98rpm 7.36/8.61mph 6) 0.02mi - 13(13:34/mi) 4cal 94/95rpm 4.41/7.54mph Add a comment	7.5mi, 1:04:03 Run - General 1) 1mi - 8:53(8:53/mi) 114cal 93/102rpm 6.75/7.65mph 2) 1mi - 9:36(9:36/mi) 139cal 92/96rpm 6.25/8.75mph 3) 1mi - 8:03(8:03/mi) 123cal 92/95rpm 7.45/8.16mph 4) 1mi - 8:40(8:40/mi) 133cal 93/95rpm 6.92/8.39mph 5) 1mi - 8:32(8:32/mi) 120cal 92/98rpm 7.04/8.61mph 6) 1mi - 9:03(9:03/mi) 139cal 92/97rpm 6.63/8.28mph 7) 1mi - 8:18(8:18/mi) 126cal 91/109rpm 7.23/10.04mph 8) 0.46mi - 2:58(6:28/mi) 44cal 93/97rpm 9.29/10.25mph Add a comment	-	4.1mi, 33:02 Run - General 1) 1mi - 8:27(8:27/mi) 121cal 93/98rpm 7.11/8.19mph 2) 1mi - 8:03(8:03/mi) 124cal 94/98rpm 7.46/8.32mph 3) 1mi - 8:07(8:07/mi) 126cal 94/96rpm 7.39/8.95mph 4) 1mi - 7:58(7:58/mi) 124cal 94/97rpm 7.53/8.14mph 5) 0.06mi - 27(7:47/mi) 6cal 93/95rpm 7.72/8.01mph Add a comment	12.1mi, 1:39:14 Run - General 1) 1mi - 8:35(8:35/mi) 117cal 93/97rpm 6.99/7.72mph 2) 1mi - 8:16(8:16/mi) 129cal 93/94rpm 7.25/7.72mph 3) 1mi - 8:08(8:08/mi) 125cal 92/95rpm 7.38/7.61mph 4) 1mi - 8:12(8:12/mi) 125cal 89/97rpm 7.32/8.21mph 5) 1mi - 8:07(8:07/mi) 128cal 93/96rpm 7.39/9.17mph 6) 1mi - 8:07(8:07/mi) 126cal 94/96rpm 7.4/7.9mph 7) 1mi - 7:59(7:59/mi) 126cal 93/95rpm 7.51/8.37mph 8) 1mi - 8:05(8:05/mi) 125cal 92/94rpm 7.43/9.71mph 9) 1mi - 8:18(8:18/mi) 123cal 92/94rpm 7.22/8.01mph 10) 1mi - 8:35(8:35/mi) 128cal 92/96rpm 6.99/9.17mph 11) 1mi - 8:20(8:20/mi) 124cal 93/95rpm 7.2/7.74mph 12) 1mi - 7:54(7:54/mi) 125cal 93/94rpm 7.59/9.84mph 13) 0.08mi - 38(8:22/mi) 11cal 93/93rpm 7.17/8.19mph Add a comment	-

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