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auburnette

Last on at 11am, 25th Jan 2025

F35 Kent

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Orpington Road Runners

About Me
Don't worry about being the best, worry about being the best at getting better - Brad Stulberg Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don't enter that marathon after 6 months of running. Seriously, don't do it, you will get round but it will probably just frustrate/injure/demotivate you. Do it in a few years once you've focused on the shorter stuff.

Recent Blogs
Frankenstein’s Pfitzinger 18/55	Dec 2024
3:20 (and a bit) marathoner: daring to dream	Dec 2024
The Oval Office: a summer of track races	Sep 2024
Joining the sub 3:30 club at London	Apr 2024
Christmas dinner traditions a la Jacob Rees Mogg	Dec 2023

My parkrun
No parkrun selected

Recent Training
24th Jan	Treadmill	6.3mi	48:23
24th Jan	Strength	0mi	52:13
23rd Jan	General	11.6mi	1:56:22
22nd Jan	General	0.9mi	9:33
22nd Jan	General	3.1mi	20:35

Planned Races
London Marathon	27th Apr
The Big Half	7th Sep
Valencia Marathon	Dec 25

12 Month Benchmarks	Run	Bike
Mile	6:01	2:47
5k	20:20	8:53
5mi	34:50	15:36
10k	43:47	19:57
10mi	1:12:32	0
Half	1:35:37	0
20mi	2:31:09	0
Mara	3:18:37	0

Recent Pictures	Show more

2025 Targets	Set your targets
Run 2500

Recent Threads
Strengthening for unenthusiastic middle aged runners
Rundle
The vaporfly thread
The sub 3.30 marathon thread
Road to Glory :-)
2,000 Miles in 2024

Followers (16)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	3													6:47 62.42				6:16 68.52		6:16 6:16/mi	68.52
5km	32			24:05 61.18	23:30 62.70				25:18 58.23	25:18 58.23	23:39 62.36	22:08 66.63	22:26 65.95		22:52 64.85	21:45 68.62	21:40 69.17	20:28 73.57	20:33 73.27	20:28 6:35/mi	73.57
4.3mi	1			39:26 51.87																39:26 9:10/mi	51.87
5mi	9		40:23 59.02	43:00 55.43	39:11 60.83	40:11 59.31	38:57 61.19		47:00 50.71				39:27 60.78				37:38 64.57			37:38 7:32/mi	64.57
10km	26	59:36 49.96		48:42 61.02			48:57 60.71					47:30 62.91		48:49 61.54	47:55 63.16	45:03 67.18	44:48 67.84	44:33 68.56		44:33 7:10/mi	68.56
8mi	1			1:25:26 45.41																1:25:26 10:41/mi	45.41
8.1mi	7		1:22:01 47.93	1:20:26 48.87	1:12:51 53.96	1:15:20 52.18	1:22:00 47.94		1:31:00 43.20				1:13:22 53.94							1:12:51 9:00/mi	53.96
10mi	6				1:29:24 54.81		1:27:20 56.11	1:40:00 49.00	1:39:52 49.07	1:41:48 48.13							1:17:23 64.54			1:17:23 7:44/mi	64.54
13.1mi	29	2:09:00 50.36	1:51:48 57.78	2:17:00 47.06	1:49:53 58.68	1:59:59 53.74	2:16:00 47.41		2:07:55 50.40	2:02:13 52.75			1:50:51 58.41	1:47:52 60.17		1:40:48 64.81	1:39:57 65.62	1:36:41 68.15		1:36:41 7:23/mi	68.15
16mi	2					2:37:15 50.74				2:36:37 50.95										2:36:37 9:47/mi	50.95
30km	1					3:06:18 50.32														3:06:18 10:00/mi	50.32
20mi	5					3:19:02 50.74				3:26:18 48.95								2:35:09 66.21		2:35:09 7:45/mi	66.21
26.2mi	12		4:44:06 47.23			4:27:44 50.04				4:52:18 45.83				4:01:52 55.49	3:54:28 57.36	3:42:06 60.71	3:35:43 62.72	3:20:50 67.96		3:20:50 7:40/mi	67.96

Date	Planned Races			Distance
7 Dec	Valencia Marathon Confirmed			26.2mi
7 Sep	The Big Half Confirmed			13.1mi
27 Apr	London Marathon Confirmed			26.2mi
2025		Result	WAVA	Distance
22 Jan	Chase The Moon Battersea Park 5k SB	20:33	73.27	5km
2024		Result	WAVA	Distance
28 Dec	Bromley parkrun PB	20:28	73.57	5km
1 Dec	Valencia Marathon PB	3:20:50	67.96	26.2mi
2 Nov	Greenwich Park 5k, 10k & Juniors PB	44:33	68.56	10km
20 Oct	Running GP at Goodwood Motor Circuit PB	2:35:09	66.21	20mi
16 Oct	RunThrough Battersea Park 10k	44:40	68.38	10km
29 Sep	Run Kent Tonbridge Half Marathon	1:37:51	67.34	13.1mi
25 Sep	RunThrough Battersea Park 5k	21:01	71.31	5km
21 Sep	Westminster Mile			1mi
17 Sep	Blackheath and Bromley Open Meeting - 1500M			1500m
8 Sep	Surrey Half Marathon PB	1:36:41	68.15	13.1mi
4 Sep	Stan Allen Miles PB	6:16	68.52	1mi
28 Aug	Tracksmith Twilight 5000 Race 2	21:31	69.68	5000m
19 Jul	Golden Stag mile	6:18	68.08	1mi
3 Jul	Tracksmith London Twilight 5000 - Race 1 PB	21:17	70.41	5000m
11 May	Helsinki Ice Power City 5	21:49	68.69	5km
21 Apr	London Marathon	3:28:47	65.06	26.2mi
27 Mar	RunThrough Battersea Park 10k	44:37	68.45	10km
17 Mar	Kingston Breakfast Run 20mile	2:40:43	63.91	20mi
18 Feb	Tunbridge Wells Half Marathon	1:39:28	66.25	13.1mi
2023		Result	WAVA	Distance
23 Dec	Bromley parkrun SB	21:40	69.17	5km
20 Dec	Chase The Moon Battersea Park 5k	21:48	68.75	5km
24 Sep	Berlin Marathon SB	3:35:43	62.72	26.2mi
3 Sep	The Big Half SB	1:39:57	65.62	13.1mi
16 Jul	Mid Kent 5 Miler PB	37:38	64.57	5mi
14 May	Copenhagen Marathon	3:40:45	61.29	26.2mi
26 Apr	RunThrough Battersea Park 10k SB	44:48	67.84	10km
7 Apr	Folkestone 10 PB	1:17:23	64.54	10mi
19 Feb	Tunbridge Wells Half Marathon	1:41:10	64.83	13.1mi
29 Jan	Bromley 10k	45:40	66.56	10km
2022		Result	WAVA	Distance
24 Dec	Bromley parkrun SB	21:45	68.62	5km
16 Oct	Amsterdam Marathon SB	3:42:06	60.71	26.2mi
4 Sep	Vitality Big Half SB	1:40:48	64.81	13.1mi
15 May	Chester Half Marathon	1:41:59	64.05	13.1mi
2 May	Vitality London 10,000 SB	45:03	67.18	10km
24 Apr	Worthing RUNFEST Half Marathon	1:41:15	64.52	13.1mi
20 Feb	Tunbridge Wells Half Marathon	1:42:38	63.65	13.1mi
13 Feb	Cancer Research London Winter Run 10K	45:51	66.01	10km
23 Jan	Bromley 10k	45:07	67.08	10km
1 Jan	Bromley parkrun	22:20	66.60	5km
2021		Result	WAVA	Distance
23 Dec	Gravesend Floodlit series - 10k			10km
25 Nov	Gravesend Floodlit series - 10k	49:06	61.64	10km
21 Nov	Hampton Court Palace 10k SB	47:55	63.16	10km
3 Oct	London Marathon SB	3:54:28	57.36	26.2mi
26 Aug	Gravesend Floodlit series- race 4	48:21	62.35	10km
29 Jul	Gravesend Floodlit series- race 3	49:21	61.09	10km
24 Jul	Rickmansworth parkrun SB	22:52	64.85	5km
24 Jun	Gravesend Floodlit series- race 2	49:51	60.48	10km
2020		Result	WAVA	Distance
29 Oct	Gravesend Cyclopark 10k series - race 1 SB	48:49	61.54	10km
4 Oct	Virtual London Marathon SB	4:01:52	55.49	26.2mi
6 May	CRe BAM - Virtual Bannister Anniversary Miles SB	6:47	62.42	1mi
16 Feb	Tunbridge Wells Half Marathon SB	1:47:52	60.17	13.1mi
9 Feb	Worthing Half Marathon			13.1mi
2019		Result	WAVA	Distance
25 Dec	Bromley parkrun SB	22:26	65.95	5km
23 Jun	Colworth Marathon Challenge - Half Marathon	2:11:03	49.41	13.1mi
22 Jun	Colworth Marathon Challenge - Trail 8.1 SB	1:13:22	53.94	8.1mi
21 Jun	Colworth Marathon Challenge - Colworth 5 SB	39:27	60.78	5mi
7 Apr	Paddock Wood Half Marathon SB	1:50:51	58.41	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k	47:31	62.89	10km
30 Sep	Woodford 10k	50:09	59.59	10km
16 Sep	Larkfield 10k SB	47:30	62.91	10km
1 Sep	Shoreham Woods 10k	55:11	54.15	10km
11 Aug	Pegwell Bay parkrun SB	22:08	66.63	5km
5 Aug	East Peckham 10k	48:42	61.36	10km
1 Aug	Bedgebury Pinetum Summer Series 5k -race 4	23:31	62.71	5km
25 Jul	Joydens Wood 5K Summer Series	25:31	57.80	5km
5 Jul	Ashburton 10k - Portreeves Challenge	52:59	56.40	10km
6 Jun	Bedgebury Pinetum Summer Series 5k -race 2	23:28	62.85	5km
2 Jun	Tonbridge parkrun	24:12	60.94	5km
30 May	Joydens Wood 5K Summer Series	25:12	58.52	5km
26 May	Hove Promenade parkrun	22:30	65.55	5km
2 May	Bedgebury Pinetum Summer Series 5k -race 1	24:22	60.53	5km
28 Apr	Concord parkrun, Sheffield	24:33	60.07	5km
1 Jan	Bromley parkrun	23:14	63.48	5km
2017		Result	WAVA	Distance
30 Dec	Orpington parkrun	27:38	53.37	5km
25 Dec	Bromley parkrun SB	23:39	62.36	5km
9 Dec	Orpington parkrun	24:30	60.20	5km
2 Dec	Orpington parkrun			5km
25 Nov	Concord parkrun, Sheffield	24:25	60.40	5km
2014		Result	WAVA	Distance
6 Apr	Brighton Marathon SB	4:52:18	45.83	26.2mi
23 Mar	Kingston Breakfast Run - 16m PB	2:36:37	50.95	16mi
9 Mar	Finchley 20	3:43:54	45.10	20mi
22 Feb	Southwark parkrun SB	25:18	58.23	5km
16 Feb	Bramley 20 SB	3:26:18	48.95	20mi
2 Feb	Watford Half Marathon SB	2:02:13	52.75	13.1mi
19 Jan	Benfleet 15			15mi
5 Jan	Tadworth 10 SB	1:41:48	48.13	10mi
2013		Result	WAVA	Distance
9 Nov	Southwark parkrun SB	25:18	58.23	5km
3 Nov	Marlow Half Marathon SB	2:07:55	50.40	13.1mi
27 Oct	Ricky Road Run SB	1:39:52	49.07	10mi
6 Oct	Royal Parks Half Marathon	2:08:28	50.19	13.1mi
3 Aug	Ride London FreeCycle			8mi
23 Jun	Colworth Half Marathon	2:27:00	43.86	13.1mi
22 Jun	Colworth Trail Race 8 SB	1:31:00	43.20	8.1mi
21 Jun	Colworth 5 SB	47:00	50.71	5mi
2012		Result	WAVA	Distance
2 Jan	Tadworth 10 SB	1:40:00	49.00	10mi
2011		Result	WAVA	Distance
26 Jun	Colworth Half Marathon SB	2:16:00	47.41	13.1mi
25 Jun	Colworth Trail Race 8 SB	1:22:00	47.94	8.1mi
24 Jun	Colworth 5 SB	38:57	61.19	5mi
15 May	Heroes Run SB	48:57	60.71	10km
8 May	Clapham Common 10k Series	51:16	57.96	10km
22 Apr	Maidenhead Easter 10 SB	1:27:20	56.11	10mi
2010		Result	WAVA	Distance
20 Jun	Colworth Half Marathon	2:07:06	50.73	13.1mi
19 Jun	Colworth Trail Race 8 SB	1:15:20	52.18	8.1mi
18 Jun	Colworth 5 SB	40:11	59.31	5mi
23 May	Edinburgh Marathon	4:38:25	48.12	26.2mi
23 May	Edinburgh Marathon - 30K split PB	3:06:18	50.32	30km
25 Apr	London Marathon SB	4:27:44	50.04	26.2mi
11 Apr	Kingston Breakfast Run 16 mile SB	2:37:15	50.74	16mi
28 Mar	Finchley 20 SB	3:19:02	50.74	20mi
21 Mar	Hastings Half Marathon SB	1:59:59	53.74	13.1mi
2009		Result	WAVA	Distance
2 Aug	The London Triathlon			1.5km/40km/10km
16 Jul	Standard Chartered Great City Race SB	23:30	62.70	5km
21 Jun	Colworth Half Marathon (MT)	2:07:09	50.71	13.1mi
20 Jun	Colworth Trail Race PB	1:12:51	53.96	8.1mi
19 Jun	Colworth 5 SB	39:11	60.83	5mi
15 Mar	Silverstone Half Marathon SB	1:49:53	58.68	13.1mi
1 Feb	Watford Half Marathon	2:11:13	49.14	13.1mi
18 Jan	Fred Hughes 10 SB	1:29:24	54.81	10mi
2008		Result	WAVA	Distance
7 Dec	Grim Challenge PB	1:25:26	45.41	8mi
22 Jun	Colworth Half-Marathon SB	2:17:00	47.06	13.1mi
21 Jun	Colworth Trail Race SB	1:20:26	48.87	8.1mi
20 Jun	Colworth 5 SB	43:00	55.43	5mi
15 Jun	SheRunsHeRuns Bluewater 10k SB	48:42	61.02	10km
31 May	Serpentine Handicap PB	39:26	51.87	4.3mi
26 May	Vitality London 10,000	49:57	59.49	10km
17 May	Bushy Park Time Trial SB	24:05	61.18	5km
11 May	Morden 6'n'6 Aquathlon	52:02	55.12	6mi
3 May	Bushy Park Time Trial (BPTT)	24:43	59.61	5km
26 Apr	Superhero 10K Challenge	54:30	54.53	10km
19 Apr	Bushy Park Time Trial	26:40	55.25	5km
2 Mar	London Heathside 5 Mile Road Race	45:06	52.85	5mi
2007		Result	WAVA	Distance
14 Oct	Leicester Marathon	5:09:00	43.42	26.2mi
24 Jun	Colworth Half Marathon	2:01:34	53.14	13.1mi
23 Jun	Colworth Trail Race 8.1 SB	1:22:01	47.93	8.1mi
17 Jun	The 25th Colworth 5 SB	40:23	59.02	5mi
3 Jun	Blackpool Half-Marathon	1:58:18	54.60	13.1mi
20 May	Sheffield Half Marathon	2:00:04	53.80	13.1mi
22 Apr	London Marathon SB	4:44:06	47.23	26.2mi
18 Mar	Silverstone Half Marathon SB	1:51:48	57.78	13.1mi
11 Mar	Fleet Half Marathon	1:54:17	56.52	13.1mi
2006		Result	WAVA	Distance
8 Oct	Nike Run London 10K SB	59:36	49.96	10km
4 Jun	Blackpool Half Marathon SB	2:09:00	50.36	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
2025	174	0	0	0	0	0	0	0	0	0	0	0	174
2025	9	0	0	0	0	0	0	0	0	0	0	0	9
2024	0.8	0	0	0	0	0	0	0	0	0	0	0	0.8
2024	160	171	203	120	110	135	152	178	185	231	187	170	2001
2023	0	0.8	0	0	0	0	0	0	0	0	0	0	0.8
2023	115	162	178	208	86	124	151	188	134	108	117	150	1721
2022	134	89	125	112	107	117	191	189	168	98	116	102	1547
2021	0	0	0	0	0	0	0	0.2	0	1.1	0	0	1.3
2021	71	71	61	58	83	116	127	162	111	77	114	94	1146
2020	0	0	8	0	0	0	0	0	0	0	0	0	8
2020	94	136	109	88	115	106	128	162	100	53	67	84	1243
2020	54	0	0	0	0	0	0	0	0	0	0	0	54
2019	33	32	30	36	56	89	76	58	23	39	96	110	675
2018	7	45	25	36	69	57	86	104	90	99	64	29	711
2015	0	0	0	0	0	0	0	0	0	0	0	2	2
2014	67	57	44	26	0	0	0	0	0	0	0	0	195
2013	0	0	0	0	0	0	0	1.2	0.6	0	0	0	1.9
2013	0	0	0	0	17	38	3	3	9	69	28	7	174
2013	0	0	0	0	0	30	0	50	0	0	0	0	80
2012	17	4	0	0	7	0	0	21	6	0	0	0	56
2012	0	0	0	0	0	0	0	35	0	0	0	0	35
2011	0	0	0	1	0	0	0	0.9	0	0	0	0	1.9
2011	38	29	44	55	66	77	66	77	30	28	15	8	531
2011	0	0	0	6	0	0	0	0	0	0	0	0	6
2010	0	2	2	1	2	0	0	0	0	0	0	0	7
2010	25	28	62	85	58	54	43	33	33	13	5	13	450
2009	64	69	66	57	56	104	40	12	0	0	0	0	467
2008	0	0	0	0	0	0	13	0	0	0	0	0	13
2008	0	0	0	0	4.3	1.6	0	0	0	0	0	0	5.9
2008	49	49	49	94	80	93	1	0	0	13	28	43	501
2007	85	72	100	100	100	100	89	0	0	0	0	0	644

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
14.7mi, 2:18:27 Run - General 1) 1mi - 9:51(9:51/mi) 106/139bpm [1045b/mi] 91cal 260/408W 2) 1mi - 8:48(8:48/mi) 138/146bpm [1213b/mi] 100cal 270/305W 3) 1mi - 9:09(9:09/mi) 138/143bpm [1264b/mi] 104cal 248/303W 4) 1mi - 8:59(8:59/mi) 134/139bpm [1203b/mi] 96cal 254/287W 5) 1mi - 9:27(9:27/mi) 139/145bpm [1312b/mi] 105cal 273/360W 6) 1mi - 9:45(9:45/mi) 142/148bpm [1385b/mi] 109cal 292/384W 7) 1mi - 9:12(9:12/mi) 139/144bpm [1278b/mi] 100cal 268/302W 8) 1mi - 9:49(9:49/mi) 136/143bpm [1336b/mi] 104cal 270/357W 9) 1mi - 9:29(9:29/mi) 141/145bpm [1337b/mi] 103cal 281/343W 10) 1mi - 9:25(9:25/mi) 141/145bpm [1327b/mi] 102cal 286/345W 11) 1mi - 9:08(9:08/mi) 134/140bpm [1225b/mi] 98cal 251/282W 12) 1mi - 9:20(9:20/mi) 133/141bpm [1241b/mi] 104cal 267/320W 13) 1mi - 9:56(9:56/mi) 141/148bpm [1401b/mi] 106cal 257/315W 14) 1mi - 9:43(9:43/mi) 136/142bpm [1321b/mi] 108cal 270/301W 15) 0.66mi - 6:26(9:41/mi) 138/145bpm [1337b/mi] 70cal 278/300W Add a comment	0mi, 1:03:06 Cross - Yoga Add a comment	8mi, 1:13:33 Run - General 1) 1mi - 9:15(9:15/mi) 138/152bpm [1277b/mi] 102cal 278/384W 2) 1mi - 9:19(9:19/mi) 144/151bpm [1341b/mi] 107cal 262/393W 3) 1mi - 8:33(8:33/mi) 145/153bpm [1241b/mi] 100cal 263/304W 4) 1mi - 9:06(9:06/mi) 149/162bpm [1357b/mi] 107cal 266/368W 5) 1mi - 9:15(9:15/mi) 149/156bpm [1379b/mi] 108cal 275/365W 6) 1mi - 9:12(9:12/mi) 154/158bpm [1417b/mi] 110cal 290/344W 7) 1mi - 9:27(9:27/mi) 153/156bpm [1445b/mi] 112cal 286/339W 8) 1mi - 9:15(9:15/mi) 154/158bpm [1425b/mi] 110cal 297/356W 9) 0.02mi - 10(10:02/mi) 157/157bpm [1574b/mi] 2cal 308/335W Add a comment 4.3mi, 40:12 Run - Treadmill 1) 1mi - 9:24(9:24/mi) 129/137bpm [1212b/mi] 98cal 260/274W 2) 1mi - 9:18(9:18/mi) 139/148bpm [1292b/mi] 106cal 262/276W 3) 1mi - 9:18(9:18/mi) 144/150bpm [1339b/mi] 108cal 262/272W 4) 1mi - 9:18(9:18/mi) 145/150bpm [1350b/mi] 108cal 262/275W 5) 0.31mi - 2:54(9:16/mi) 147/151bpm [1361b/mi] 34cal 260/274W Add a comment	7mi, 58:03 Run - Treadmill 1) 1mi - 9:26(9:26/mi) 137/143bpm [1292b/mi] 105cal 258/300W 2) 0.52mi - 4:53(9:27/mi) 143/149bpm [1351b/mi] 56cal 257/270W 3) 0.7mi - 4:12(6:02/mi) 165/170bpm [996b/mi] 56cal 386/432W 4) 0.15mi - 1:27(9:24/mi) 165/173bpm [1550b/mi] 20cal 260/371W 5) 0.63mi - 4:02(6:22/mi) 167/172bpm [1062b/mi] 55cal 368/416W 6) 0.16mi - 1:31(9:18/mi) 165/174bpm [1535b/mi] 20cal 262/370W 7) 0.66mi - 4:10(6:19/mi) 168/173bpm [1061b/mi] 58cal 371/434W 8) 0.17mi - 1:32(9:00/mi) 168/173bpm [1513b/mi] 21cal 269/394W 9) 0.62mi - 4:03(6:33/mi) 170/174bpm [1112b/mi] 56cal 359/420W 10) 0.06mi - 1:31(23:31/mi) 165/175bpm [3879b/mi] 21cal 94/310W 11) 0.62mi - 4:05(6:32/mi) 169/174bpm [1105b/mi] 56cal 360/423W 12) 1mi - 10:45(10:45/mi) 156/176bpm [1677b/mi] 130cal 221/325W 13) 0.71mi - 6:28(9:03/mi) 154/158bpm [1393b/mi] 77cal 264/274W Add a comment	4.1mi, 38:19 Run - Treadmill 1) 1mi - 9:34(9:34/mi) 132/142bpm [1263b/mi] 100cal 256/278W 2) 1mi - 9:15(9:15/mi) 140/145bpm [1294b/mi] 105cal 264/274W 3) 1mi - 9:17(9:17/mi) 143/147bpm [1327b/mi] 106cal 263/273W 4) 1mi - 9:13(9:13/mi) 143/145bpm [1319b/mi] 103cal 265/273W 5) 0.09mi - 1:00(10:33/mi) 141/143bpm [1488b/mi] 11cal 221/270W Add a comment 0mi, 46:38 Run - General Add a comment	5.1mi, 46:33 Run - General 1) 1mi - 8:58(8:58/mi) 131/142bpm [1174b/mi] 95cal 265/299W 2) 1mi - 8:51(8:51/mi) 139/145bpm [1231b/mi] 100cal 274/303W 3) 1mi - 8:49(8:49/mi) 145/152bpm [1278b/mi] 103cal 286/331W 4) 1mi - 9:16(9:16/mi) 149/152bpm [1380b/mi] 108cal 285/325W 5) 1mi - 9:27(9:27/mi) 146/151bpm [1380b/mi] 107cal 277/307W 6) 0.12mi - 1:12(9:37/mi) 146/146bpm [1404b/mi] 14cal 285/294W Add a comment 1.8mi, 17:01 Run - General 1) 1mi - 9:16(9:16/mi) 142/155bpm [1316b/mi] 104cal 263/344W 2) 0.84mi - 7:45(9:16/mi) 145/154bpm [1343b/mi] 87cal 257/314W Add a comment 0mi, 1:01:24 Cross - Strength Add a comment 1.8mi, 17:26 Run - General 1) 1mi - 9:30(9:30/mi) 138/150bpm [1311b/mi] 105cal 299/340W 2) 0.84mi - 7:56(9:29/mi) 148/156bpm [1403b/mi] 93cal 281/412W Add a comment	13.2mi, 1:37:01 Run - General 1) 1mi - 7:50(7:50/mi) 143/154bpm [1120b/mi] 93cal 309/353W 2) 1mi - 7:26(7:26/mi) 158/161bpm [1174b/mi] 96cal 334/358W 3) 1mi - 7:21(7:21/mi) 159/161bpm [1168b/mi] 95cal 328/345W 4) 1mi - 7:24(7:24/mi) 159/161bpm [1176b/mi] 96cal 331/376W 5) 1mi - 7:21(7:21/mi) 161/163bpm [1183b/mi] 96cal 337/370W 6) 1mi - 7:14(7:14/mi) 162/164bpm [1172b/mi] 95cal 333/353W 7) 1mi - 7:12(7:12/mi) 163/165bpm [1174b/mi] 95cal 337/354W 8) 1mi - 7:18(7:18/mi) 162/164bpm [1183b/mi] 96cal 338/383W 9) 1mi - 7:17(7:17/mi) 162/163bpm [1180b/mi] 96cal 329/344W 10) 1mi - 7:17(7:17/mi) 163/165bpm [1187b/mi] 96cal 333/353W 11) 1mi - 7:20(7:20/mi) 163/165bpm [1195b/mi] 96cal 335/351W 12) 1mi - 7:20(7:20/mi) 164/166bpm [1203b/mi] 97cal 329/342W 13) 1mi - 7:25(7:25/mi) 164/167bpm [1217b/mi] 97cal 326/345W 14) 0.19mi - 1:16(6:37/mi) 168/171bpm [1113b/mi] 17cal 356/376W Run as a targetworkout 4th Jan 2025, 12:44pm eL Bee! wrote: Nicely done :-) Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
5.2mi, 48:06 Run - Treadmill 1) 1mi - 9:26(9:26/mi) 126/138bpm [1189b/mi] 92cal 259/276W 2) 1mi - 9:20(9:20/mi) 133/140bpm [1241b/mi] 97cal 262/276W 3) 1mi - 9:18(9:18/mi) 138/146bpm [1284b/mi] 100cal 262/274W 4) 1mi - 9:18(9:18/mi) 142/147bpm [1321b/mi] 103cal 261/269W 5) 1mi - 9:19(9:19/mi) 144/147bpm [1341b/mi] 104cal 261/273W 6) 0.15mi - 1:24(9:16/mi) 144/147bpm [1334b/mi] 15cal 262/268W Add a comment	-	8mi, 1:15:04 Run - General 1) 1mi - 9:38(9:38/mi) 139/151bpm [1339b/mi] 105cal 266/305W 2) 1mi - 9:40(9:40/mi) 145/158bpm [1401b/mi] 109cal 262/359W 3) 1mi - 8:43(8:43/mi) 143/151bpm [1247b/mi] 98cal 273/298W 4) 1mi - 9:21(9:21/mi) 142/156bpm [1328b/mi] 99cal 270/328W 5) 1mi - 9:17(9:17/mi) 142/153bpm [1319b/mi] 101cal 272/295W 6) 1mi - 9:12(9:12/mi) 149/154bpm [1370b/mi] 108cal 282/320W 7) 1mi - 9:31(9:31/mi) 148/157bpm [1408b/mi] 108cal 275/323W 8) 1mi - 9:39(9:39/mi) 146/149bpm [1408b/mi] 107cal 274/294W 9) 0.01mi - 4(9:48/mi) 147/147bpm [1442b/mi] 1cal 281/283W Add a comment 1.8mi, 16:54 Run - General 1) 1mi - 9:21(9:21/mi) 141/154bpm [1319b/mi] 104cal 258/362W 2) 0.84mi - 7:32(9:00/mi) 149/156bpm [1341b/mi] 88cal 269/325W Add a comment 0mi, 59:54 Cross - Strength Add a comment 1.8mi, 16:51 Run - General 1) 1mi - 9:25(9:25/mi) 145/155bpm [1366b/mi] 108cal 293/376W 2) 0.81mi - 7:26(9:09/mi) 151/160bpm [1381b/mi] 90cal 300/381W Add a comment	6.2mi, 46:42 Run - Treadmill 1) 0.91mi - 8:27(9:19/mi) 133/138bpm [1239b/mi] 90cal 263/368W 2) 0.56mi - 3:09(5:37/mi) 159/166bpm [894b/mi] 40cal 403/436W 3) 0.15mi - 1:38(11:16/mi) 149/170bpm [1679b/mi] 19cal 188/410W 4) 0.56mi - 3:13(5:45/mi) 161/170bpm [926b/mi] 41cal 398/444W 5) 0.14mi - 1:36(11:44/mi) 155/172bpm [1818b/mi] 20cal 196/402W 6) 0.55mi - 3:16(5:56/mi) 163/169bpm [968b/mi] 43cal 393/437W 7) 0.12mi - 1:31(12:11/mi) 157/170bpm [1914b/mi] 19cal 198/403W 8) 0.54mi - 3:13(6:01/mi) 164/170bpm [985b/mi] 42cal 386/417W 9) 0.15mi - 1:31(10:10/mi) 160/170bpm [1628b/mi] 20cal 233/394W 10) 0.55mi - 3:16(5:56/mi) 165/170bpm [980b/mi] 43cal 389/421W 11) 0.14mi - 1:31(10:52/mi) 161/170bpm [1749b/mi] 20cal 206/390W 12) 0.54mi - 3:12(5:57/mi) 165/171bpm [982b/mi] 42cal 390/435W 13) 0.15mi - 1:46(12:01/mi) 160/171bpm [1922b/mi] 23cal 196/400W 14) 0.55mi - 3:13(5:48/mi) 166/172bpm [963b/mi] 43cal 396/437W 15) 0.59mi - 6:10(10:26/mi) 148/172bpm [1545b/mi] 64cal 217/399W Add a comment	7.8mi, 1:11:32 Run - Treadmill 1) 1mi - 9:13(9:13/mi) 127/139bpm [1170b/mi] 91cal 264/273W 2) 1mi - 9:13(9:13/mi) 131/139bpm [1208b/mi] 93cal 265/275W 3) 1mi - 9:14(9:14/mi) 136/142bpm [1255b/mi] 97cal 264/273W 4) 1mi - 9:10(9:10/mi) 138/143bpm [1264b/mi] 97cal 266/276W 5) 1mi - 9:13(9:13/mi) 141/145bpm [1299b/mi] 98cal 264/276W 6) 1mi - 9:12(9:12/mi) 142/150bpm [1305b/mi] 98cal 265/370W 7) 1mi - 9:13(9:13/mi) 142/144bpm [1309b/mi] 96cal 263/275W 8) 0.76mi - 7:05(9:20/mi) 143/148bpm [1335b/mi] 74cal 260/273W Add a comment	6.9mi, 54:30 Run - Treadmill 1) 1mi - 9:34(9:34/mi) 131/138bpm [1253b/mi] 98cal 255/300W 2) 0.54mi - 4:58(9:16/mi) 137/141bpm [1270b/mi] 54cal 263/273W 3) 1mi - 6:35(6:35/mi) 159/164bpm [1046b/mi] 83cal 362/410W 4) 0.5mi - 3:28(6:52/mi) 163/165bpm [1118b/mi] 45cal 350/409W 5) 0.16mi - 1:30(9:16/mi) 154/163bpm [1426b/mi] 18cal 264/355W 6) 1mi - 6:52(6:52/mi) 162/166bpm [1113b/mi] 89cal 347/398W 7) 0.44mi - 3:08(7:02/mi) 165/166bpm [1161b/mi] 41cal 342/408W 8) 0.16mi - 1:31(9:28/mi) 160/166bpm [1514b/mi] 19cal 258/333W 9) 1mi - 7:04(7:04/mi) 163/166bpm [1151b/mi] 92cal 339/404W 10) 0.41mi - 2:56(7:13/mi) 166/168bpm [1197b/mi] 39cal 332/426W 11) 0.76mi - 6:54(9:08/mi) 153/166bpm [1397b/mi] 82cal 266/351W 3 x 10 mins @threshold . Ignore splits. LT pace was 7:00 per mile Add a comment	4mi, 37:45 Run - Treadmill 1) 1mi - 9:37(9:37/mi) 130/138bpm [1251b/mi] 97cal 253/326W 2) 1mi - 9:37(9:37/mi) 137/140bpm [1318b/mi] 104cal 253/265W 3) 1mi - 9:45(9:45/mi) 141/146bpm [1374b/mi] 108cal 250/263W 4) 0.89mi - 8:46(9:48/mi) 139/143bpm [1363b/mi] 93cal 247/268W Add a comment 0mi, 59:21 Cross - Strength Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
15.3mi, 2:35:25 Run - General 1) 1mi - 10:01(10:01/mi) 125/138bpm [1253b/mi] 101cal 256/305W 2) 1mi - 9:48(9:48/mi) 129/139bpm [1265b/mi] 101cal 250/322W 3) 1mi - 9:21(9:21/mi) 126/135bpm [1178b/mi] 92cal 246/294W 4) 1mi - 10:04(10:04/mi) 122/133bpm [1227b/mi] 91cal 223/270W 5) 1mi - 10:37(10:37/mi) 125/136bpm [1326b/mi] 99cal 222/289W 6) 1mi - 10:33(10:33/mi) 131/147bpm [1383b/mi] 107cal 259/345W 7) 1mi - 10:38(10:38/mi) 127/144bpm [1351b/mi] 105cal 239/319W 8) 1mi - 9:59(9:59/mi) 126/133bpm [1257b/mi] 102cal 247/305W 9) 1mi - 10:20(10:20/mi) 130/139bpm [1344b/mi] 106cal 265/317W 10) 1mi - 10:01(10:01/mi) 128/139bpm [1283b/mi] 103cal 257/300W 11) 1mi - 10:30(10:30/mi) 129/145bpm [1355b/mi] 102cal 245/312W 12) 1mi - 9:35(9:35/mi) 127/133bpm [1218b/mi] 100cal 246/278W 13) 1mi - 10:00(10:00/mi) 134/144bpm [1339b/mi] 103cal 261/317W 14) 1mi - 10:44(10:44/mi) 131/138bpm [1407b/mi] 103cal 238/291W 15) 1mi - 10:30(10:30/mi) 131/140bpm [1375b/mi] 104cal 253/290W 16) 0.26mi - 2:42(10:17/mi) 137/141bpm [1409b/mi] 27cal 274/287W Add a comment	-	0.6mi, 5:20 Run - General 1) 0.62mi - 5:20(8:40/mi) 141/150bpm [1222b/mi] 62cal 290/353W Add a comment 4.9mi, 37:51 Run - Track Session 1) 0.99mi - 6:29(6:34/mi) 161/171bpm [1057b/mi] 84cal 369/460W 2) 0.04mi - 1:33(41:31/mi) 149/171bpm [6187b/mi] 19cal 53/381W 3) 0.99mi - 6:21(6:23/mi) 168/174bpm [1074b/mi] 87cal 381/459W 4) 0mi - 0(0/mi) 168/174bpm [INFb/mi] 87cal 381/459W 5) 0.03mi - 1:33(49:56/mi) 154/172bpm [7690b/mi] 19cal 22/374W 6) 0.99mi - 6:22(6:24/mi) 168/174bpm [1076b/mi] 87cal 385/466W 7) 0mi - 2(0/mi) 168/174bpm [INFb/mi] 87cal 385/466W 8) 0.03mi - 1:29(47:37/mi) 157/173bpm [7477b/mi] 19cal 30/376W 9) 0.99mi - 6:24(6:26/mi) 169/174bpm [1088b/mi] 88cal 382/450W 10) 0mi - 1(0/mi) 169/174bpm [INFb/mi] 88cal 382/450W 11) 0.04mi - 2:01(53:56/mi) 152/175bpm [8198b/mi] 22cal 27/386W 12) 0.75mi - 4:52(6:29/mi) 165/173bpm [1069b/mi] 65cal 380/450W 13) 0.02mi - 45(39:53/mi) 164/171bpm [6540b/mi] 10cal 61/373W 14th Jan 2025, 10:31pm riggys99 wrote: Good session Add a comment 1mi, 9:11 Run - Track Session 1) 0.99mi - 8:55(8:58/mi) 137/148bpm [1228b/mi] 101cal 282/355W 2) 0.01mi - 16(43:21/mi) 129/138bpm [5592b/mi] 3cal 24/75W Add a comment 1.9mi, 17:44 Run - General 1) 1mi - 9:46(9:46/mi) 136/153bpm [1328b/mi] 104cal 246/313W 2) 0.85mi - 7:58(9:22/mi) 140/154bpm [1312b/mi] 87cal 248/308W Add a comment 0mi, 57:58 Cross - Strength Add a comment 1.8mi, 17:27 Run - General 1) 1mi - 9:59(9:59/mi) 134/151bpm [1339b/mi] 107cal 281/344W 2) 0.82mi - 7:28(9:04/mi) 143/156bpm [1297b/mi] 87cal 297/377W Add a comment	5mi, 47:05 Run - General 1) 1mi - 10:03(10:03/mi) 135/151bpm [1357b/mi] 105cal 260/339W 2) 1mi - 9:11(9:11/mi) 144/152bpm [1323b/mi] 104cal 279/326W 3) 1mi - 9:08(9:08/mi) 146/154bpm [1333b/mi] 107cal 285/326W 4) 1mi - 9:20(9:20/mi) 149/152bpm [1390b/mi] 110cal 283/318W 5) 1mi - 9:19(9:19/mi) 148/152bpm [1379b/mi] 108cal 289/311W 6) 0.01mi - 4(10:20/mi) 149/149bpm [1539b/mi] 1cal 292/292W Add a comment 0mi, 38:51 Cross - Exercise Class Add a comment	5.1mi, 47:44 Run - Treadmill 1) 1mi - 9:25(9:25/mi) 126/141bpm [1186b/mi] 93cal 259/272W 2) 1mi - 9:27(9:27/mi) 141/146bpm [1333b/mi] 108cal 258/269W 3) 1mi - 9:22(9:22/mi) 142/147bpm [1331b/mi] 106cal 260/275W 4) 1mi - 9:18(9:18/mi) 142/145bpm [1320b/mi] 103cal 262/275W 5) 1mi - 9:15(9:15/mi) 141/144bpm [1305b/mi] 99cal 263/271W 6) 0.09mi - 57(10:42/mi) 139/141bpm [1487b/mi] 10cal 227/341W Add a comment	10.8mi, 1:39:24 Run - General 1) 1mi - 9:31(9:31/mi) 135/149bpm [1286b/mi] 104cal 264/408W 2) 1mi - 8:49(8:49/mi) 139/150bpm [1226b/mi] 99cal 264/293W 3) 1mi - 8:41(8:41/mi) 135/142bpm [1173b/mi] 94cal 257/276W 4) 1mi - 9:24(9:24/mi) 142/161bpm [1335b/mi] 105cal 290/425W 5) 1mi - 9:23(9:23/mi) 144/163bpm [1350b/mi] 105cal 292/396W 6) 1mi - 9:26(9:26/mi) 145/155bpm [1367b/mi] 107cal 304/366W 7) 1mi - 9:05(9:05/mi) 139/154bpm [1263b/mi] 97cal 257/322W 8) 1mi - 9:10(9:10/mi) 137/149bpm [1257b/mi] 99cal 274/343W 9) 1mi - 8:52(8:52/mi) 149/152bpm [1320b/mi] 105cal 296/343W 10) 1mi - 9:30(9:30/mi) 146/152bpm [1388b/mi] 106cal 277/316W 11) 0.79mi - 7:32(9:33/mi) 144/148bpm [1376b/mi] 79cal 287/317W Add a comment 0mi, 1:14:00 Cross - Strength Add a comment	9.2mi, 30:05 Bike - General 1) 5mi - 16:36(3:19/mi) 145/155bpm [481b/mi] 203cal 184/292W 2) 4.24mi - 13:29(3:11/mi) 139/152bpm [442b/mi] 121cal 131/354W Add a comment 5.1mi, 47:34 Run - Treadmill 1) 1mi - 9:21(9:21/mi) 128/136bpm [1197b/mi] 95cal 261/289W 2) 1mi - 9:27(9:27/mi) 132/137bpm [1248b/mi] 97cal 258/275W 3) 1mi - 9:23(9:23/mi) 135/141bpm [1266b/mi] 97cal 260/271W 4) 1mi - 9:11(9:11/mi) 136/140bpm [1248b/mi] 95cal 265/273W 5) 1mi - 9:13(9:13/mi) 137/142bpm [1262b/mi] 92cal 264/289W 6) 0.11mi - 1:00(9:01/mi) 137/138bpm [1236b/mi] 10cal 267/276W Easy treadie 5 and will follow up with 25 mins effort on the bike. I could feel my heel slightly on my mlr yesterday so a hard parkrun as I'd planned would not have been a good idea. Didn't feel it at all today. Long may that last Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
17.1mi, 2:24:38 Run - General 1) 1mi - 9:05(9:05/mi) 134/145bpm [1218b/mi] 101cal 282/334W 2) 1mi - 8:59(8:59/mi) 138/146bpm [1239b/mi] 103cal 269/360W 3) 1mi - 7:16(7:16/mi) 150/155bpm [1090b/mi] 91cal 299/347W 4) 1mi - 7:10(7:10/mi) 147/155bpm [1054b/mi] 87cal 297/372W 5) 1mi - 8:11(8:11/mi) 145/152bpm [1186b/mi] 97cal 284/317W 6) 1mi - 7:28(7:28/mi) 151/155bpm [1126b/mi] 93cal 306/381W 7) 1mi - 8:46(8:46/mi) 148/155bpm [1298b/mi] 104cal 308/376W 8) 1mi - 9:18(9:18/mi) 146/159bpm [1358b/mi] 111cal 298/384W 9) 1mi - 8:56(8:56/mi) 138/146bpm [1232b/mi] 102cal 281/332W 10) 1mi - 9:24(9:24/mi) 142/147bpm [1334b/mi] 104cal 301/360W 11) 1mi - 8:59(8:59/mi) 139/146bpm [1248b/mi] 102cal 282/343W 12) 1mi - 9:01(9:01/mi) 142/152bpm [1281b/mi] 101cal 283/345W 13) 1mi - 7:27(7:27/mi) 150/159bpm [1118b/mi] 90cal 312/392W 14) 1mi - 7:36(7:36/mi) 158/165bpm [1200b/mi] 97cal 337/440W 15) 1mi - 9:10(9:10/mi) 150/164bpm [1374b/mi] 103cal 282/346W 16) 0.27mi - 2:30(9:15/mi) 150/153bpm [1386b/mi] 29cal 297/331W 17) 0.95mi - 7:18(7:41/mi) 160/166bpm [1230b/mi] 95cal 346/405W 18) 0.87mi - 8:05(9:20/mi) 150/164bpm [1399b/mi] 91cal 271/380W 19th Jan 2025, 7:05pm tipsku wrote: That's an interesting long run with some quality in it. Great work! 19th Jan 2025, 8:10pm auburnette wrote: @tipsku it's my "selection box" long run. The faster miles are strategically chosen to avoid big hills 😅 Add a comment	-	3.4mi, 31:42 Run - Treadmill 1) 1mi - 9:10(9:10/mi) 132/140bpm [1209b/mi] 96cal 265/291W 2) 1mi - 9:27(9:27/mi) 138/144bpm [1304b/mi] 103cal 257/278W 3) 1mi - 9:27(9:27/mi) 141/144bpm [1332b/mi] 105cal 257/270W 4) 0.39mi - 3:39(9:22/mi) 142/144bpm [1331b/mi] 40cal 258/279W Add a comment 1.8mi, 16:24 Run - General 1) 1mi - 8:58(8:58/mi) 148/157bpm [1328b/mi] 104cal 268/328W 2) 0.84mi - 7:26(8:54/mi) 149/157bpm [1326b/mi] 87cal 259/298W Add a comment 0mi, 59:54 Cross - Strength Add a comment 1.8mi, 16:51 Run - General 1) 1mi - 9:31(9:31/mi) 142/152bpm [1353b/mi] 108cal 287/366W 2) 0.83mi - 7:19(8:49/mi) 151/159bpm [1332b/mi] 89cal 297/362W Add a comment	0.9mi, 9:33 Run - General 1) 0.94mi - 9:33(10:07/mi) 139/149bpm [1407b/mi] 104cal 246/328W Add a comment 3.1mi, 20:35 Run - General 1) 1mi - 6:24(6:24/mi) 166/173bpm [1062b/mi] 87cal 374/454W 2) 1mi - 6:38(6:38/mi) 173/174bpm [1149b/mi] 96cal 363/390W 3) 1mi - 6:37(6:37/mi) 172/173bpm [1137b/mi] 95cal 363/390W 4) 0.14mi - 56(6:44/mi) 171/172bpm [1150b/mi] 14cal 349/379W Went out a bit hot and paid for it but could have been worse 22nd Jan 2025, 10:29pm tipsku wrote: Wow, that's a speedy 5k! Well done! Add a comment 1.8mi, 14:08 Run - General 1) 1mi - 8:01(8:01/mi) 146/161bpm [1169b/mi] 96cal 304/379W 2) 0.54mi - 4:30(8:18/mi) 157/163bpm [1304b/mi] 57cal 302/347W 3) 0.16mi - 1:04(6:35/mi) 153/165bpm [1006b/mi] 13cal 335/404W 4) 0.05mi - 33(11:27/mi) 163/168bpm [1867b/mi] 8cal 260/367W Add a comment	11.6mi, 1:56:22 Run - General 1) 1mi - 11:30(11:30/mi) 124/144bpm [1425b/mi] 109cal 214/444W 2) 1mi - 9:29(9:29/mi) 142/148bpm [1346b/mi] 110cal 262/323W 3) 1mi - 10:09(10:09/mi) 138/148bpm [1401b/mi] 110cal 244/339W 4) 1mi - 9:43(9:43/mi) 145/152bpm [1410b/mi] 112cal 258/337W 5) 1mi - 10:12(10:12/mi) 146/155bpm [1490b/mi] 114cal 259/338W 6) 1mi - 9:37(9:37/mi) 140/155bpm [1346b/mi] 101cal 251/329W 7) 1mi - 9:59(9:59/mi) 140/149bpm [1398b/mi] 105cal 241/345W 8) 1mi - 9:40(9:40/mi) 144/155bpm [1393b/mi] 106cal 262/324W 9) 1mi - 9:59(9:59/mi) 149/156bpm [1486b/mi] 113cal 279/349W 10) 1mi - 10:06(10:06/mi) 138/153bpm [1394b/mi] 102cal 240/347W 11) 1mi - 10:13(10:13/mi) 147/155bpm [1501b/mi] 109cal 263/347W 12) 0.59mi - 5:45(9:48/mi) 143/153bpm [1401b/mi] 58cal 262/342W Add a comment	6.3mi, 48:23 Run - Treadmill 1) 1mi - 9:11(9:11/mi) 133/140bpm [1221b/mi] 99cal 265/318W 2) 0.46mi - 4:11(9:09/mi) 138/142bpm [1263b/mi] 47cal 268/356W 3) 1mi - 6:52(6:52/mi) 159/163bpm [1093b/mi] 88cal 346/388W 4) 0.45mi - 3:07(6:57/mi) 162/163bpm [1126b/mi] 40cal 343/368W 5) 0.12mi - 1:00(8:24/mi) 157/161bpm [1318b/mi] 13cal 292/377W 6) 1mi - 6:49(6:49/mi) 161/164bpm [1096b/mi] 88cal 350/393W 7) 0.47mi - 3:11(6:49/mi) 164/165bpm [1119b/mi] 42cal 350/426W 8) 0.12mi - 1:00(8:41/mi) 160/164bpm [1389b/mi] 13cal 280/348W 9) 1mi - 6:44(6:44/mi) 164/167bpm [1105b/mi] 90cal 352/389W 10) 0.48mi - 3:18(6:54/mi) 167/168bpm [1153b/mi] 44cal 346/413W 11) 0.32mi - 3:00(9:15/mi) 156/168bpm [1444b/mi] 38cal 261/352W Add a comment 0mi, 52:13 Cross - Strength Add a comment	-

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