Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate WayOfTheDodo |
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Races
128 -
Miles
16315 -
Miles
12 -
Miles
59 -
Miles
1583 -
WAVA
69.91% -
200m
39 -
800m
3:22 -
1500m
6:25 -
Mile
7:05 -
3000m
12:58 -
5k
22:31 -
10k
43:59 -
Half
1:42:12 -
Mara
3:28:02 -
50k
6:09:42
About Me | |
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I had a return to running in 2013 after running a bit when I was younger and then having 30 years off. Now just trying not to slow down too much and stay in one piece!
Show More...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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The long road back⦠and a shoe question! | Apr 2022 |
Cambridge Half | Mar 2022 |
Little coo is getting braver! | Feb 2022 |
The Coos are back | Feb 2022 |
My parkrun |
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Ayr parkrun
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Recent Training | |||
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24th Sep
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Easy | 4.1mi | 42:14 |
24th Sep
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General | 1mi | 24:59 |
23rd Sep
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Gardening | 1.4mi | 1:52:31 |
23rd Sep
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General | 6.3mi | 1:04:29 |
23rd Sep
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Warm Down | 0.3mi | 7:41 |
Planned Races | |
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Great Scottish Run Half Marathon | 1st Oct |
The Doctor K Cup | 7th Oct |
12 Month Benchmarks | Run |
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Mile | 7:05 |
5k | 23:01 |
5mi | 39:48 |
10k | 50:00 |
10mi | 1:34:34 |
Half | 2:35:16 |
Recent Pictures | Show more |
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Recent Threads |
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parkrun CafΓ© |
Fetch Virtual 5k Challenge |
Buddies (3) |
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Followers (1) |
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Badges Collected | See available badges |
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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 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
200m | 1 | 39 63.01 | 39
5:14/mi
|
63.01 | ||||||||||
800m | 1 | 3:22 60.53 | 3:22
6:46/mi
|
60.53 | ||||||||||
1500m | 2 | 6:28 64.05 | 6:25 65.08 | 6:25
6:53/mi
|
65.08 | |||||||||
1mi | 10 | 7:33 61.17 | 7:05 66.32 | 7:05
7:05/mi
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66.32 | |||||||||
3000m | 2 | 12:58 67.84 | 13:03 67.96 | 12:58
6:57/mi
|
67.96 | |||||||||
5km | 76 | 33:25 44.07 | 25:55 57.28 | 22:31 67.01 | 23:11 66.17 | 23:20 66.30 | 26:02 59.93 | 23:33 66.82 | 24:40 64.35 | 23:04 69.41 | 22:31
7:15/mi
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69.41 | ||
10km | 15 | 47:17 63.91 | 47:17 64.47 | 43:59 69.91 | 50:47 61.08 | 47:12 66.30 | 50:11 65.26 | 43:59
7:05/mi
|
69.91 | |||||
13km | 1 | 1:03:19 66.49 | 1:03:19
7:50/mi
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66.49 | ||||||||||
10.6mi | 1 | 1:33:50 58.39 | 1:33:50
8:54/mi
|
58.39 | ||||||||||
13mi | 1 | 2:42:52 41.40 | 2:42:52
12:32/mi
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41.40 | ||||||||||
13.1mi | 6 | 1:52:48 58.62 | 1:42:12 65.88 | 1:45:19 64.51 | 1:51:18 62.17 | 1:48:09 65.82 | 1:42:12
7:48/mi
|
65.88 | ||||||
26.2mi | 4 | 3:47:38 61.46 | 3:28:02 67.86 | 3:28:57 68.18 | 3:46:18 65.33 | 3:28:02
7:56/mi
|
68.18 | |||||||
50km | 1 | 6:09:42 47.39 | 6:09:42
11:54/mi
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47.39 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
7 Oct | The Doctor K Cup Confirmed | 5km | ||
1 Oct | Great Scottish Run Half Marathon | 13.1mi | ||
2023 | Result | WAVA | Distance | |
23 Sep | Ayr parkrun | 52:12 | 30.67 | 5km |
9 Sep | Troon parkrun | 23:04 | 69.41 | 5km |
1 Sep | September Virtual Mile | 7:06 | 66.16 | 1mi |
1 Sep | Fetch Virtual 5K Challenge SB | 23:04 | 69.41 | 5km |
26 Aug | Ayr parkrun | 29:31 | 54.24 | 5km |
12 Aug | Ayr parkrun | 28:18 | 56.57 | 5km |
5 Aug | Dean Castle Country Park parkrun | 26:26 | 60.57 | 5km |
1 Aug | Fetch Virtual 5K Challenge | 25:15 | 63.41 | 5km |
1 Aug | August Virtual Mile | 7:15 | 64.79 | 1mi |
8 Jul | Troon parkrun | 23:32 | 68.03 | 5km |
1 Jul | July Virtual Mile | 7:17 | 64.50 | 1mi |
1 Jul | Ayr parkrun | 26:54 | 59.52 | 5km |
17 Jun | Eglinton parkrun | 26:10 | 61.19 | 5km |
10 Jun | Storeys Field parkrun | 24:16 | 65.98 | 5km |
3 Jun | Frogmary Green Farm parkrun | 25:36 | 62.54 | 5km |
1 Jun | June Virtual Mile | 7:17 | 64.50 | 1mi |
27 May | Linwood parkrun | 25:39 | 62.42 | 5km |
24 May | Land O' Burns 10k | 0.00 | 10km | |
20 May | Girvan Prom parkrun | 24:09 | 66.30 | 5km |
13 May | Hasenheide parkrun | 24:55 | 64.26 | 5km |
6 May | Ayr parkrun | 29:31 | 54.24 | 5km |
3 May | Troon Tortoises 10k SB | 50:11 | 65.26 | 10km |
1 May | May Virtual Mile | 7:37 | 61.67 | 1mi |
29 Apr | Ayr parkrun | 28:49 | 55.56 | 5km |
22 Apr | Jersey parkrun | 25:37 | 62.50 | 5km |
15 Apr | Troon parkrun | 23:25 | 68.37 | 5km |
8 Apr | Ayr parkrun | 50:50 | 31.50 | 5km |
1 Apr | Ayr parkrun | 27:28 | 58.29 | 5km |
1 Apr | April Virtual Mile | 7:25 | 63.34 | 1mi |
25 Mar | Ayr parkrun | 28:49 | 55.56 | 5km |
11 Mar | Ayr parkrun | 36:19 | 44.09 | 5km |
4 Mar | Ayr parkrun | 26:31 | 60.38 | 5km |
1 Mar | March Virtual Mile | 7:53 | 59.59 | 1mi |
25 Feb | Ayr parkrun | 27:27 | 58.33 | 5km |
4 Feb | Ayr parkrun | 26:55 | 59.48 | 5km |
1 Feb | February Virtual Mile PB | 7:05 | 66.32 | 1mi |
31 Jan | January Virtual Mile | 8:05 | 58.11 | 1mi |
7 Jan | Ayr parkrun | 29:03 | 55.11 | 5km |
2022 | Result | WAVA | Distance | |
17 Dec | Ayr parkrun | 27:29 | 57.75 | 5km |
3 Dec | Ayr parkrun | 57:57 | 27.39 | 5km |
26 Nov | Ayr parkrun | 29:03 | 54.64 | 5km |
12 Nov | Ayr parkrun | 28:31 | 55.66 | 5km |
15 Oct | Southampton parkrun | 27:16 | 58.21 | 5km |
2 Oct | Great Scottish Run Half Marathon | 0.00 | 13.1mi | |
1 Oct | Jersey parkrun | 27:33 | 57.61 | 5km |
24 Sep | Ayr parkrun | 30:08 | 52.67 | 5km |
17 Sep | Dean Castle Country Park parkrun | 31:04 | 51.09 | 5km |
10 Sep | Jersey parkrun | 26:53 | 59.04 | 5km |
3 Sep | Jersey parkrun | 27:04 | 58.64 | 5km |
6 Aug | Jersey parkrun | 27:10 | 58.42 | 5km |
2 Jul | Ayr parkrun | 29:19 | 54.14 | 5km |
4 Jun | Jersey parkrun | 25:21 | 62.61 | 5km |
6 Mar | Cambridge Half Marathon SB | 1:48:09 | 65.82 | 13.1mi |
5 Mar | Isabel Trail parkrun SB | 24:40 | 64.35 | 5km |
26 Feb | Ayr parkrun | 28:22 | 55.95 | 5km |
19 Feb | Ayr parkrun | 25:54 | 61.28 | 5km |
12 Feb | Ayr parkrun | 26:56 | 58.93 | 5km |
5 Feb | Ayr parkrun | 51:58 | 30.54 | 5km |
22 Jan | Ayr parkrun | 28:46 | 55.18 | 5km |
2021 | Result | WAVA | Distance | |
25 Dec | Ayr parkrun | 26:29 | 59.42 | 5km |
11 Dec | Ayr parkrun | 27:08 | 58.00 | 5km |
4 Dec | Virtual Jingle Mile SB | 7:33 | 61.17 | 1mi |
9 Oct | Ayr parkrun | 29:24 | 53.52 | 5km |
3 Oct | London Marathon SB | 3:46:18 | 65.33 | 26.2mi |
18 Sep | Jersey parkrun SB | 23:33 | 66.82 | 5km |
18 Sep | Ayr parkrun | 28:03 | 56.10 | 5km |
11 Sep | Ayr parkrun | 52:13 | 30.14 | 5km |
4 Sep | Ayr parkrun | 26:09 | 60.18 | 5km |
28 Aug | Eglinton parkrun | 24:04 | 65.38 | 5km |
21 Aug | Troon parkrun | 25:50 | 60.91 | 5km |
24 Jul | Sutton Park parkrun | 24:43 | 63.67 | 5km |
26 Jun | Jersey parkrun | 24:29 | 64.27 | 5km |
2 Apr | Fetcheveryone Castle Challenge | 0.00 | 600mi | |
2020 | Result | WAVA | Distance | |
27 Sep | Durrell Challenge PB | 1:03:19 | 66.49 | 13km |
14 Mar | Ayr parkrun | 26:32 | 58.80 | 5km |
7 Mar | Sutton Park parkrun SB | 26:02 | 59.93 | 5km |
29 Feb | Ayr parkrun | 26:52 | 58.07 | 5km |
8 Feb | Ayr parkrun | 27:33 | 56.63 | 5km |
25 Jan | Ayr parkrun | 26:28 | 58.95 | 5km |
18 Jan | Ayr parkrun | 28:24 | 54.94 | 5km |
11 Jan | Ayr parkrun | 29:28 | 52.95 | 5km |
4 Jan | Ayr parkrun | 29:03 | 53.71 | 5km |
2019 | Result | WAVA | Distance | |
7 Sep | GO! Festival Ayr half marathon SB | 1:51:18 | 62.17 | 13.1mi |
30 Mar | Jersey parkrun SB | 23:20 | 66.30 | 5km |
23 Mar | Upton House parkrun | 24:56 | 62.05 | 5km |
16 Mar | Mile End parkrun | 24:44 | 62.55 | 5km |
2 Mar | Ayr parkrun | 25:38 | 60.35 | 5km |
26 Jan | Ayr parkrun | 26:01 | 59.46 | 5km |
1 Jan | Troon parkrun | 23:41 | 65.32 | 5km |
2018 | Result | WAVA | Distance | |
24 Nov | Roundshaw Downs parkrun | 26:02 | 58.93 | 5km |
22 Sep | Dumfries House 10KM | 57:05 | 54.82 | 10km |
1 Aug | Worcestershire County Summer Midweek Series Race 4 | 48:16 | 51.59 | 8km |
14 Jul | Troon parkrun SB | 23:11 | 66.17 | 5km |
11 Jul | Worcestershire County Midweek Series Race 3 Droitwich SB | 47:12 | 66.30 | 10km |
27 Jun | Midlands Veterans - The Dell PB | 6:25 | 65.08 | 1500m |
13 Jun | Worcestershire County Midweek Series Race 2 12k multi terrain | 1:00:25 | 62.85 | 12km |
30 May | Midlands Veterans Redditch 200, PB | 39 | 63.01 | 200m |
30 May | Midland Veterans Redditch 800m PB | 3:22 | 60.53 | 800m |
27 May | Cotswold Hilly 100 Relay - Leg 3 PB | 1:33:50 | 58.39 | 10.55mi |
16 May | Worcestershire County Summer Midweek Series Race 1 | 51:24 | 60.88 | 10km |
2017 | Result | WAVA | Distance | |
15 Oct | Great Birmingham Run SB | 1:45:19 | 64.51 | 13.1mi |
24 Sep | Equinox24 - lap 5 | 54:02 | 57.41 | 10km |
24 Sep | Equinox24 - lap 6 | 0.00 | 10km | |
24 Sep | Equinox24 - lap 4 | 58:06 | 53.39 | 10km |
23 Sep | Equinox24 - lap 1 SB | 50:47 | 61.08 | 10km |
23 Sep | Equinox24 - lap 3 | 56:12 | 55.19 | 10km |
23 Sep | Equinox24 - lap 2 | 53:55 | 57.53 | 10km |
19 Jul | Midland Veterans Worcester 3000m SB | 13:03 | 67.96 | 3000m |
28 Jun | Midland Veterans Solihull 1500m SB | 6:28 | 64.05 | 1500m |
21 May | Great Stirling Run Marathon SB | 3:28:57 | 68.18 | 26.2mi |
8 Apr | Kielder Trail Ultra 50k PB | 6:09:42 | 47.39 | 50km |
25 Feb | Glentress Half Marathon PB | 2:42:52 | 41.40 | 13mi |
2016 | Result | WAVA | Distance | |
26 Nov | St Andrews parkrun PB | 22:31 | 67.01 | 5km |
16 Oct | Great Birmingham Run PB | 1:42:12 | 65.88 | 13.1mi |
18 Sep | Scottish 10k | 44:45 | 68.71 | 10km |
10 Aug | Worcestershire County Summer Midweek Series Race 4 | 46:45 | 52.35 | 8km |
13 Jul | Worcestershire County Midweek Series Race 3 Droitwich PB | 43:59 | 69.91 | 10km |
29 May | Edinburgh Marathon PB | 3:28:02 | 67.86 | 26.2mi |
25 May | Midland Veterans Solihull 3000m PB | 12:58 | 67.84 | 3000m |
18 May | Worcestershire County Summer Midweek Series Race 1 | 48:40 | 63.18 | 10km |
2015 | Result | WAVA | Distance | |
4 Oct | The Standard Chartered Jersey Marathon SB | 3:47:38 | 61.46 | 26.2mi |
12 Aug | Worcestershire County Summer Midweek Series Race 4 | 49:42 | 48.82 | 8km |
8 Jul | Worcestershire County Midweek Series Race 3 Droitwich SB | 47:17 | 64.47 | 10km |
10 Jun | Worcestershire County Midweek Series Race 2 12k multi terrain | 1:04:31 | 57.31 | 12km |
2014 | Result | WAVA | Distance | |
19 Oct | Great Birmingham Run SB | 1:52:48 | 58.62 | 13.1mi |
11 Oct | Ayr parkrun SB | 25:55 | 57.28 | 5km |
7 Sep | Great North Run | 2:14:40 | 49.11 | 13.1mi |
13 Aug | Worcestershire County Summer Midweek Series Race 4 | 56:15 | 42.77 | 8km |
9 Jul | Worcestershire County Midweek Series Race 3 Droitwich SB | 47:17 | 63.91 | 10km |
11 Jun | Worcestershire County Midweek Series Race 2 12k multi terrain | 1:11:50 | 51.03 | 12km |
14 May | Worcestershire County Summer Midweek Series Race 1 | 55:25 | 54.53 | 10km |
2013 | Result | WAVA | Distance | |
27 Oct | Resolution (Stroke Association) SB | 33:25 | 44.07 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 32 | 40 | 17 | 14 | 26 | 20 | 9 | 26 | 29 | 0 | 0 | 0 | 211 |
2023 | 111 | 146 | 140 | 143 | 108 | 132 | 107 | 132 | 104 | 0 | 0 | 0 | 1123 |
2022 | 10 | 12 | 18 | 23 | 46 | 21 | 25 | 19 | 18 | 34 | 10 | 4 | 239 |
2022 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0.1 | 0 | 0 | 0 | 0.6 |
2022 | 163 | 160 | 36 | 19 | 107 | 133 | 59 | 57 | 100 | 49 | 113 | 112 | 1109 |
2021 | 14 | 0 | 1 | 6 | 20 | 22 | 8 | 7 | 11 | 6 | 11 | 7 | 113 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0.3 |
2021 | 223 | 233 | 252 | 167 | 211 | 174 | 175 | 229 | 202 | 146 | 75 | 117 | 2204 |
2020 | 29 | 27 | 36 | 0 | 34 | 38 | 31 | 31 | 11 | 9 | 3 | 6 | 254 |
2020 | 0 | 0 | 0 | 0 | 0.1 | 2.9 | 1.1 | 1 | 0 | 0 | 0 | 0 | 5 |
2020 | 136 | 153 | 172 | 175 | 206 | 212 | 215 | 202 | 137 | 200 | 187 | 198 | 2193 |
2019 | 21 | 14 | 40 | 27 | 27 | 24 | 31 | 27 | 24 | 51 | 25 | 7 | 319 |
2019 | 176 | 145 | 193 | 209 | 148 | 173 | 164 | 152 | 64 | 98 | 30 | 29 | 1582 |
2018 | 2 | 47 | 26 | 36 | 36 | 36 | 28 | 25 | 10 | 27 | 22 | 22 | 317 |
2018 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2018 | 68 | 92 | 133 | 93 | 127 | 153 | 118 | 68 | 52 | 84 | 87 | 137 | 1211 |
2018 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2017 | 0 | 0 | 1 | 8 | 6 | 0 | 2 | 0 | 1 | 0 | 10 | 20 | 48 |
2017 | 0.3 | 0.1 | 0.3 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0.5 | 0.6 | 0 | 2.2 |
2017 | 213 | 222 | 250 | 160 | 157 | 140 | 191 | 193 | 140 | 96 | 90 | 11 | 1863 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 1 | 0 | 3 | 8 |
2016 | 0 | 0.5 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 1.6 |
2016 | 176 | 188 | 240 | 215 | 212 | 137 | 198 | 221 | 173 | 129 | 192 | 160 | 2241 |
2015 | 0 | 0 | 0 | 7 | 20 | 2 | 7 | 1 | 0 | 3 | 0 | 1 | 41 |
2015 | 0 | 0 | 0 | 0.3 | 1.1 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0 | 2.1 |
2015 | 85 | 107 | 134 | 143 | 94 | 139 | 131 | 191 | 161 | 69 | 106 | 150 | 1510 |
2015 | 0 | 45 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 52 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 3 | 0 | 0 | 0 | 7 |
2014 | 5 | 27 | 96 | 116 | 91 | 117 | 61 | 38 | 88 | 94 | 52 | 32 | 818 |
2013 | 0 | 0 | 0 | 0 | 17 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 26 |
2013 | 0 | 0 | 0 | 0 | 25 | 37 | 88 | 49 | 60 | 79 | 68 | 54 | 460 |
Tue 29th Aug
Aug 29
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Wed 30th Aug
Aug 30
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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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Split Summary
=== 1) 0.51mi - 14:26(28:16/mi) 79/100bpm [2233b/mi] 50cal 42/79rpm ![]()
Split Summary
=== 1) 0.16mi - 2:31(16:12/mi) 73/88bpm [1183b/mi] 13cal 141/211W 2) 1mi - 9:56(9:56/mi) 117/124bpm [1163b/mi] 99cal 242/292W 3) 0.94mi - 9:09(9:46/mi) 121/128bpm [1182b/mi] 90cal 251/313W 4) 0.14mi - 2:31(17:54/mi) 86/115bpm [1540b/mi] 13cal 109/212W 5) 0.49mi - 8:16(16:47/mi) 78/101bpm [1309b/mi] 47cal 130/226W 6) 1mi - 10:56(10:56/mi) 108/124bpm [1181b/mi] 97cal 220/349W 7) 0.66mi - 6:39(10:01/mi) 120/133bpm [1202b/mi] 63cal 251/356W ![]() |
Split Summary
=== 1) 0.78mi - 20:50(26:50/mi) 64/82bpm [1718b/mi] 69cal 63/95W ![]()
Split Summary
=== 1) 0mi - 19:20(0/mi) 91/132bpm [INFb/mi] 86cal ![]()
Split Summary
=== 1) 1mi - 9:37(9:37/mi) 110/116bpm [1057b/mi] 69cal 246/270W 2) 1mi - 9:10(9:10/mi) 116/121bpm [1063b/mi] 69cal 259/310W 3) 0.44mi - 4:14(9:32/mi) 116/119bpm [1106b/mi] 30cal 250/258W 4) 0.07mi - 42(9:59/mi) 115/116bpm [1147b/mi] 5cal 244/254W 5) 0.08mi - 1:19(16:50/mi) 100/116bpm [1684b/mi] 6cal 122/255W ![]() |
Split Summary
=== 1) 0mi - 8:39(0/mi) 99/155bpm [INFb/mi] 54cal ![]()
17 min Tempo
Split Summary === 1) 1mi - 9:25(9:25/mi) 115/137bpm [1082b/mi] 90cal 261/323W 2) 0.07mi - 35(8:21/mi) 127/131bpm [1060b/mi] 6cal 316/352W 3) 1mi - 7:44(7:44/mi) 144/151bpm [1114b/mi] 93cal 316/403W 4) 1mi - 7:44(7:44/mi) 143/151bpm [1107b/mi] 92cal 314/417W 5) 0.2mi - 1:31(7:33/mi) 146/148bpm [1103b/mi] 18cal 306/362W 6) 1mi - 9:31(9:31/mi) 148/154bpm [1409b/mi] 110cal 274/363W 7) 0.05mi - 29(10:23/mi) 147/149bpm [1526b/mi] 5cal 248/263W 8) 0.02mi - 10(10:35/mi) 149/149bpm [1577b/mi] 2cal 266/269W ![]()
Split Summary
=== 1) 0.37mi - 7:42(21:03/mi) 73/89bpm [1537b/mi] 33cal 46/70rpm ![]() |
Split Summary
=== 1) 0.5mi - 11:09(22:28/mi) 87/107bpm [1954b/mi] 63cal 33/63rpm 2.67/3.82mph ![]() |
Split Summary
=== 1) 1mi - 10:33(10:33/mi) 119/135bpm [1256b/mi] 99cal 236/332W 2) 1mi - 10:31(10:31/mi) 134/149bpm [1408b/mi] 110cal 274/365W 3) 0.08mi - 30(6:38/mi) 144/153bpm [954b/mi] 6cal 352/409W 4) 0.12mi - 1:01(8:46/mi) 153/157bpm [1342b/mi] 13cal 297/329W 5) 0.08mi - 31(6:43/mi) 147/151bpm [988b/mi] 6cal 230/249W 6) 0.06mi - 1:01(16:32/mi) 147/153bpm [2430b/mi] 12cal 140/288W 7) 0.08mi - 31(6:07/mi) 146/153bpm [893b/mi] 6cal 334/410W 8) 0.11mi - 1:00(9:02/mi) 157/158bpm [1419b/mi] 13cal 320/425W 9) 0.08mi - 31(6:59/mi) 160/165bpm [1117b/mi] 7cal 322/355W 10) 0.11mi - 1:01(9:19/mi) 160/167bpm [1490b/mi] 13cal 285/357W 11) 0.07mi - 30(6:52/mi) 158/165bpm [1084b/mi] 7cal 345/405W 12) 0.06mi - 1:01(16:01/mi) 151/166bpm [2417b/mi] 11cal 145/351W 13) 0.09mi - 33(6:27/mi) 139/150bpm [896b/mi] 6cal 361/459W 14) 0.07mi - 1:00(15:13/mi) 149/164bpm [2266b/mi] 11cal 142/362W 15) 0.09mi - 35(6:39/mi) 142/161bpm [945b/mi] 6cal 319/421W 16) 0.07mi - 1:00(14:11/mi) 151/165bpm [2142b/mi] 11cal 155/385W 17) 0.08mi - 31(6:16/mi) 140/158bpm [878b/mi] 6cal 322/424W 18) 0.07mi - 1:01(15:30/mi) 155/165bpm [2403b/mi] 12cal 137/409W 19) 0.08mi - 30(6:13/mi) 140/156bpm [871b/mi] 5cal 317/410W 20) 0.06mi - 1:01(16:03/mi) 152/164bpm [2439b/mi] 11cal 138/403W 21) 0.57mi - 6:28(11:17/mi) 137/154bpm [1546b/mi] 63cal 218/351W 22) 0.03mi - 59(32:07/mi) 121/132bpm [3885b/mi] 5cal 51/129W 23) 0.06mi - 19(5:51/mi) 119/121bpm [696b/mi] 1cal 299/469W 24) 0.08mi - 1:30(17:41/mi) 133/156bpm [2353b/mi] 11cal 114/426W 25) 0.05mi - 19(5:44/mi) 111/117bpm [637b/mi] 3cal 339/463W 26) 0.03mi - 47(28:20/mi) 144/155bpm [4080b/mi] 7cal 113/398W ![]()
Split Summary
=== 1) 1mi - 27:01(27:01/mi) 70/90bpm [1891b/mi] 88cal 41/60rpm 2) 0.92mi - 23:14(25:15/mi) 85/114bpm [2146b/mi] 104cal 38/79rpm ![]()
Split Summary
=== 1) 0.69mi - 28:50(41:29/mi) 62/84bpm [2572b/mi] 58cal 28/66rpm ![]()
Split Summary
=== 1) 1mi - 1:05:47(1:05:47/mi) 62/87bpm [4079b/mi] 124cal 8/80rpm 2) 0.66mi - 33:49(51:23/mi) 62/88bpm [3186b/mi] 69cal 9/75rpm ![]() |
Split Summary
=== 1) 0mi - 22:44(0/mi) 85/162bpm [INFb/mi] 89cal ![]()
Split Summary
=== 1) 1mi - 11:28(11:28/mi) 125/141bpm [1433b/mi] 110cal 232/323W 2) 1mi - 11:21(11:21/mi) 132/152bpm [1498b/mi] 115cal 235/356W 3) 1mi - 10:41(10:41/mi) 128/142bpm [1368b/mi] 103cal 255/384W 4) 1mi - 10:39(10:39/mi) 129/148bpm [1374b/mi] 104cal 258/355W 5) 1mi - 10:36(10:36/mi) 131/154bpm [1389b/mi] 105cal 268/362W 6) 1mi - 11:07(11:07/mi) 132/149bpm [1466b/mi] 107cal 248/333W 7) 1mi - 10:29(10:29/mi) 126/140bpm [1322b/mi] 96cal 225/377W 8) 1mi - 10:44(10:44/mi) 132/140bpm [1416b/mi] 107cal 239/310W 9) 0.51mi - 5:35(11:01/mi) 129/133bpm [1422b/mi] 53cal 225/271W ![]()
Split Summary
=== 1) 1mi - 25:27(25:27/mi) 71/102bpm [1807b/mi] 91cal 42/78rpm 2) 0.54mi - 13:49(25:45/mi) 68/76bpm [1750b/mi] 45cal 40/57rpm ![]() |
Split Summary
=== 1) 0.02mi - 34(33:04/mi) 62/65bpm [2050b/mi] 1cal 36/54rpm 2) 0.5mi - 11:06(22:07/mi) 70/81bpm [1548b/mi] 46cal 47/90rpm ![]()
Split Summary
=== 1) 0mi - 38:12(0/mi) 86/136bpm [INFb/mi] 143cal ![]()
Split Summary
=== 1) 1mi - 9:41(9:41/mi) 124/133bpm [1200b/mi] 91cal 247/308W 2) 1mi - 9:06(9:06/mi) 131/133bpm [1192b/mi] 91cal 263/300W 3) 1mi - 9:11(9:11/mi) 131/133bpm [1204b/mi] 87cal 261/317W 4) 0.22mi - 2:02(9:26/mi) 130/131bpm [1226b/mi] 19cal 255/273W 5) 0.16mi - 2:08(12:54/mi) 110/130bpm [1418b/mi] 10cal 170/265W ![]()
Split Summary
=== 1) 0mi - 9:09(0/mi) 79/136bpm [INFb/mi] 31cal ![]()
Split Summary
=== 1) 0.5mi - 9:21(18:47/mi) 73/88bpm [1371b/mi] 45cal 51/68rpm ![]()
Split Summary
=== 1) 1mi - 24:44(24:44/mi) 70/93bpm [1731b/mi] 89cal 46/77rpm 2) 0.66mi - 17:17(26:02/mi) 65/77bpm [1692b/mi] 60cal 41/53rpm ![]() |
Tue 5th Sep
Sep 5
|
Wed 6th Sep
Sep 6
|
Thu 7th Sep
Sep 7
|
Fri 8th Sep
Sep 8
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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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Split Summary
=== 1) 1mi - 24:43(24:43/mi) 77/91bpm [1903b/mi] 88cal 45/76rpm 2) 0.07mi - 1:54(25:44/mi) 78/85bpm [2008b/mi] 7cal 42/52rpm ![]()
Split Summary
=== 1) 1mi - 9:30(9:30/mi) 117/136bpm [1112b/mi] 91cal 258/334W 2) 0.06mi - 30(8:11/mi) 135/136bpm [1105b/mi] 6cal 283/302W 3) 0.87mi - 7:00(8:00/mi) 144/149bpm [1152b/mi] 84cal 298/315W 4) 0.21mi - 2:00(9:26/mi) 137/149bpm [1292b/mi] 22cal 256/296W 5) 0.84mi - 7:00(8:18/mi) 145/148bpm [1203b/mi] 84cal 296/353W 6) 0.2mi - 2:00(9:57/mi) 133/141bpm [1322b/mi] 21cal 246/290W 7) 0.85mi - 7:00(8:16/mi) 148/153bpm [1224b/mi] 84cal 294/389W 8) 1mi - 10:00(10:00/mi) 138/152bpm [1381b/mi] 106cal 253/339W 9) 0.01mi - 10(14:38/mi) 135/136bpm [1975b/mi] 2cal 194/247W ![]() |
Split Summary
=== 1) 0mi - 12:06(0/mi) 66/92bpm [INFb/mi] 23cal ![]()
Split Summary
=== 1) 1mi - 26:24(26:24/mi) 63/72bpm [1663b/mi] 88cal 43/51rpm 2) 0.62mi - 14:30(23:33/mi) 72/119bpm [1696b/mi] 59cal 47/123rpm ![]()
Split Summary
=== 1) 1mi - 10:37(10:37/mi) 112/127bpm [1190b/mi] 97cal 235/334W 2) 1mi - 12:52(12:52/mi) 104/125bpm [1337b/mi] 100cal 201/309W 3) 0.62mi - 6:31(10:34/mi) 110/123bpm [1162b/mi] 58cal 236/300W 4) 0.67mi - 8:05(12:05/mi) 113/120bpm [1365b/mi] 69cal 211/289W ![]() |
Split Summary
=== 1) 0mi - 1:40(0/mi) 111/134bpm [INFb/mi] 13cal ![]()
Split Summary
=== 1) 0mi - 22:18(0/mi) 97/138bpm [INFb/mi] 115cal ![]()
Split Summary
=== 1) 0.3mi - 4:24(14:47/mi) 109/125bpm [1611b/mi] 32cal 145/164W ![]()
Split Summary
=== 1) 1mi - 9:14(9:14/mi) 129/141bpm [1191b/mi] 91cal 260/329W 2) 0.08mi - 46(9:16/mi) 132/135bpm [1224b/mi] 8cal 257/289W 3) 1mi - 7:12(7:12/mi) 153/161bpm [1101b/mi] 87cal 327/342W 4) 1mi - 7:08(7:08/mi) 156/166bpm [1112b/mi] 88cal 331/338W 5) 0.09mi - 41(7:09/mi) 156/157bpm [1116b/mi] 8cal 329/331W 6) 1mi - 9:48(9:48/mi) 141/155bpm [1383b/mi] 101cal 248/331W 7) 0.02mi - 12(9:34/mi) 138/139bpm [1321b/mi] 2cal 255/256W 8) 0.03mi - 18(9:39/mi) 137/139bpm [1322b/mi] 3cal 228/256W ![]()
Split Summary
=== 1) 1mi - 25:45(25:45/mi) 82/104bpm [2112b/mi] 90cal 44/78rpm 2) 0.64mi - 15:53(24:52/mi) 70/87bpm [1740b/mi] 62cal 42/97rpm ![]() |
Split Summary
=== 1) 1mi - 26:43(26:43/mi) 61/84bpm [1629b/mi] 87cal 42/79rpm 2) 0.26mi - 5:34(21:25/mi) 74/92bpm [1585b/mi] 25cal 44/65rpm ![]()
Split Summary
=== 1) 0.11mi - 2:29(23:12/mi) 72/82bpm [1671b/mi] 9cal 43/55rpm ![]()
Split Summary
=== 1) 1mi - 9:50(9:50/mi) 141/152bpm [1386b/mi] 110cal 251/325W 2) 1mi - 9:51(9:51/mi) 127/147bpm [1251b/mi] 102cal 262/330W 3) 1mi - 9:46(9:46/mi) 130/146bpm [1269b/mi] 99cal 255/337W 4) 0.06mi - 33(9:44/mi) 133/134bpm [1294b/mi] 6cal 250/264W 5) 0.01mi - 5(10:08/mi) 134/134bpm [1358b/mi] 1cal 244/245W ![]() |
Split Summary
=== 1) 0.42mi - 7:16(17:25/mi) 107/126bpm [1863b/mi] 43cal 112/167W 2) 1mi - 10:11(10:11/mi) 133/139bpm [1354b/mi] 108cal 240/273W 3) 1mi - 9:37(9:37/mi) 139/142bpm [1337b/mi] 106cal 251/297W 4) 1mi - 9:58(9:58/mi) 142/153bpm [1415b/mi] 111cal 255/312W 5) 1mi - 9:43(9:43/mi) 141/146bpm [1370b/mi] 105cal 261/334W 6) 0.99mi - 10:00(10:06/mi) 139/143bpm [1403b/mi] 105cal 248/305W ![]()
Course PB! Foggy to start.
Split Summary === 1) 1mi - 7:40(7:40/mi) 140/154bpm [1074b/mi] 89cal 313/347W 2) 1mi - 7:28(7:28/mi) 159/162bpm [1188b/mi] 96cal 319/345W 3) 1mi - 7:11(7:11/mi) 167/173bpm [1200b/mi] 98cal 332/363W 4) 0.11mi - 44(6:43/mi) 172/173bpm [1155b/mi] 10cal 353/380W ![]()
Split Summary
=== 1) 0.32mi - 3:26(10:49/mi) 118/131bpm [1277b/mi] 33cal 245/314W ![]() |
Split Summary
=== 1) 1mi - 9:57(9:57/mi) 121/143bpm [1204b/mi] 100cal 262/355W 2) 1mi - 9:52(9:52/mi) 135/144bpm [1332b/mi] 108cal 259/328W 3) 0.33mi - 3:11(9:43/mi) 143/147bpm [1389b/mi] 37cal 270/321W 4) 0.21mi - 2:08(10:11/mi) 141/145bpm [1435b/mi] 24cal 265/318W ![]()
Split Summary
=== 1) 0.18mi - 4:27(25:19/mi) 89/111bpm [2254b/mi] 18cal 42/52rpm ![]()
Split Summary
=== 1) 0.22mi - 6:07(27:55/mi) 57/70bpm [1591b/mi] 19cal 43/55rpm ![]() |
Split Summary
=== 1) 1mi - 10:46(10:46/mi) 141/157bpm [1519b/mi] 114cal 232/386W 2) 1mi - 13:35(13:35/mi) 104/156bpm [1413b/mi] 98cal 173/300W 3) 0.3mi - 5:52(19:24/mi) 82/87bpm [1591b/mi] 30cal 115/180W 4) 1mi - 10:27(10:27/mi) 116/131bpm [1212b/mi] 94cal 235/363W 5) 0.61mi - 6:49(11:06/mi) 124/136bpm [1377b/mi] 65cal 248/328W 6) 0.05mi - 20(6:31/mi) 114/117bpm [743b/mi] 3cal 291/443W 7) 0.06mi - 59(16:04/mi) 124/140bpm [1993b/mi] 7cal 129/376W 8) 0.05mi - 18(5:35/mi) 107/110bpm [598b/mi] 3cal 298/456W 9) 0.04mi - 3:38(1:40:20/mi) 107/144bpm [10736b/mi] 17cal 18/464W ![]() |
Tue 12th Sep
Sep 12
|
Wed 13th Sep
Sep 13
|
Thu 14th Sep
Sep 14
|
Fri 15th Sep
Sep 15
|
Sat 16th Sep
Sep 16
|
Sun 17th Sep
Sep 17
|
Mon 18th Sep
Sep 18
|
Split Summary
=== 1) 0mi - 17:34(0/mi) 73/119bpm [INFb/mi] 46cal ![]()
Split Summary
=== 1) 1mi - 10:05(10:05/mi) 123/140bpm [1240b/mi] 103cal 248/333W 2) 1mi - 10:09(10:09/mi) 136/156bpm [1381b/mi] 108cal 246/292W 3) 0.24mi - 2:46(11:28/mi) 117/127bpm [1342b/mi] 24cal 222/277W 4) 0.42mi - 4:54(11:31/mi) 130/144bpm [1498b/mi] 45cal 219/265W 5) 0.17mi - 2:45(16:17/mi) 93/139bpm [1515b/mi] 16cal 131/209W 6) 0.98mi - 10:37(10:48/mi) 121/136bpm [1308b/mi] 99cal 234/316W ![]() |
Split Summary
=== 1) 0mi - 27:12(0/mi) 66/103bpm [INFb/mi] 50cal ![]()
Split Summary
=== 1) 1mi - 26:34(26:34/mi) 68/85bpm [1806b/mi] 88cal 45/79rpm 2) 0.98mi - 27:04(27:29/mi) 71/105bpm [1952b/mi] 94cal 40/77rpm ![]()
Split Summary
=== 1) 1mi - 9:58(9:58/mi) 116/125bpm [1156b/mi] 96cal 242/342W 2) 1mi - 10:14(10:14/mi) 125/145bpm [1279b/mi] 105cal 271/377W 3) 1mi - 10:10(10:10/mi) 130/143bpm [1323b/mi] 106cal 269/374W 4) 1mi - 10:04(10:04/mi) 127/138bpm [1279b/mi] 100cal 253/391W 5) 1mi - 9:43(9:43/mi) 132/148bpm [1283b/mi] 100cal 260/365W 6) 1mi - 9:29(9:29/mi) 127/136bpm [1205b/mi] 97cal 250/314W 7) 0.06mi - 38(10:27/mi) 136/137bpm [1421b/mi] 7cal 301/335W 8) 0.02mi - 10(7:06/mi) 137/138bpm [972b/mi] 2cal 341/441W 9) 0.04mi - 24(9:36/mi) 142/146bpm [1364b/mi] 5cal 262/422W 10) 0.03mi - 10(6:09/mi) 146/146bpm [899b/mi] 2cal 332/437W 11) 0.04mi - 24(9:31/mi) 146/151bpm [1389b/mi] 5cal 302/439W 12) 0.03mi - 10(6:13/mi) 149/150bpm [927b/mi] 2cal 319/407W 13) 0.04mi - 25(9:07/mi) 152/154bpm [1386b/mi] 5cal 311/417W 14) 0.02mi - 9(6:17/mi) 151/152bpm [948b/mi] 2cal 314/423W 15) 0.05mi - 26(9:18/mi) 153/156bpm [1422b/mi] 6cal 276/432W ![]() |
Split Summary
=== 1) 0mi - 31:35(0/mi) 64/98bpm [INFb/mi] 55cal ![]()
Split Summary
=== 1) 1mi - 24:35(24:35/mi) 67/90bpm [1647b/mi] 87cal 45/65rpm 2) 0.22mi - 4:25(20:04/mi) 80/91bpm [1606b/mi] 22cal 50/75rpm ![]()
Split Summary
=== 1) 1mi - 9:56(9:56/mi) 119/129bpm [1182b/mi] 94cal 6.04/6.64mph 2) 1mi - 9:41(9:41/mi) 129/137bpm [1249b/mi] 101cal 6.2/6.91mph 3) 1mi - 10:06(10:06/mi) 129/143bpm [1303b/mi] 102cal 5.94/6.57mph 4) 0.32mi - 3:09(9:51/mi) 127/139bpm [1251b/mi] 28cal 6.09/6.32mph ![]()
Split Summary
=== 1) 0mi - 1:49:51(0/mi) 75/132bpm [INFb/mi] 317cal ![]()
Digging inspection pit for surveyor
Split Summary === 1) 0mi - 2:03:44(0/mi) 78/145bpm [INFb/mi] 390cal ![]() |
Split Summary
=== 1) 1mi - 17:01(17:01/mi) 76/89bpm [1293b/mi] 96cal 132/224W 2) 0.75mi - 8:03(10:42/mi) 109/121bpm [1166b/mi] 77cal 237/301W ![]()
Split Summary
=== 1) 1mi - 9:59(9:59/mi) 122/135bpm [1218b/mi] 103cal 244/291W 2) 1mi - 10:45(10:45/mi) 121/135bpm [1300b/mi] 105cal 228/342W 3) 0.21mi - 2:17(10:53/mi) 107/109bpm [1165b/mi] 20cal 222/228W 4) 0.01mi - 4(9:54/mi) 105/105bpm [1039b/mi] 1cal 220/220W ![]() |
Split Summary
=== 1) 0.19mi - 4:56(25:17/mi) 79/89bpm [1998b/mi] 19cal 46/54rpm ![]()
Split Summary
=== 1) 1mi - 9:48(9:48/mi) 128/136bpm [1255b/mi] 104cal 263/338W 2) 1mi - 10:02(10:02/mi) 130/143bpm [1304b/mi] 107cal 251/376W 3) 0.05mi - 31(10:26/mi) 128/130bpm [1335b/mi] 5cal 235/241W ![]()
Split Summary
=== 1) 1mi - 10:43(10:43/mi) 121/138bpm [1296b/mi] 102cal 229/349W 2) 1mi - 8:25(8:25/mi) 134/142bpm [1127b/mi] 95cal 289/314W 3) 1mi - 8:08(8:08/mi) 140/152bpm [1139b/mi] 96cal 298/320W 4) 0.16mi - 1:06(6:58/mi) 157/159bpm [1093b/mi] 14cal 322/327W ![]()
Split Summary
=== 1) 0.88mi - 12:03(13:41/mi) 108/131bpm [1479b/mi] 98cal 175/402W ![]() |
Split Summary
=== 1) 1mi - 8:44(8:44/mi) 104/124bpm [908b/mi] 81cal 273/404W 2) 1mi - 8:24(8:24/mi) 122/136bpm [1024b/mi] 90cal 299/375W 3) 1mi - 8:22(8:22/mi) 143/160bpm [1197b/mi] 101cal 301/362W 4) 0.06mi - 29(8:18/mi) 153/154bpm [1270b/mi] 6cal 329/356W ![]()
Split Summary
=== 1) 0mi - 1:31:22(0/mi) 86/128bpm [INFb/mi] 332cal ![]() |
Split Summary
=== 1) 0.69mi - 18:12(26:33/mi) 97/112bpm [2575b/mi] 80cal 41/72rpm ![]()
Split Summary
=== 1) 1mi - 9:12(9:12/mi) 120/132bpm [1104b/mi] 95cal 264/362W 2) 0.09mi - 48(8:36/mi) 129/135bpm [1109b/mi] 9cal 283/334W 3) 1mi - 7:47(7:47/mi) 148/156bpm [1151b/mi] 97cal 300/362W 4) 1mi - 7:39(7:39/mi) 159/162bpm [1215b/mi] 101cal 318/382W 5) 0.47mi - 3:35(7:39/mi) 163/166bpm [1247b/mi] 48cal 324/397W 6) 0.54mi - 5:00(9:20/mi) 148/163bpm [1382b/mi] 59cal 258/309W 7) 1mi - 7:40(7:40/mi) 162/168bpm [1243b/mi] 103cal 319/393W 8) 1mi - 8:14(8:14/mi) 165/169bpm [1358b/mi] 111cal 316/396W 9) 0.4mi - 3:06(7:43/mi) 169/172bpm [1303b/mi] 43cal 322/408W 10) 1mi - 10:00(10:01/mi) 155/170bpm [1552b/mi] 117cal 257/346W 11) 0.01mi - 4(10:03/mi) 153/154bpm [1539b/mi] 1cal 271/273W ![]() |
Tue 19th Sep
Sep 19
|
Wed 20th Sep
Sep 20
|
Thu 21st Sep
Sep 21
|
Fri 22nd Sep
Sep 22
|
Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
|
Mon 25th Sep
Sep 25
|
Split Summary
=== 1) 0.28mi - 6:26(23:20/mi) 80/102bpm [1867b/mi] 32cal 38/66rpm ![]()
Split Summary
=== 1) 0.33mi - 8:54(27:04/mi) 80/104bpm [2166b/mi] 39cal 33/68rpm ![]()
Split Summary
=== 1) 1mi - 10:03(10:03/mi) 121/134bpm [1217b/mi] 103cal 245/284W 2) 1mi - 10:28(10:28/mi) 118/126bpm [1234b/mi] 101cal 238/288W 3) 0.23mi - 2:29(10:52/mi) 115/121bpm [1250b/mi] 22cal 231/293W 4) 0.48mi - 5:19(11:05/mi) 109/116bpm [1209b/mi] 47cal 236/308W ![]() |
8x2min at 7:00 off 1min
Split Summary === 1) 1mi - 9:55(9:55/mi) 133/147bpm [1318b/mi] 108cal 246/333W 2) 0.01mi - 5(7:12/mi) 141/142bpm [1016b/mi] 1cal 237/253W 3) 0.27mi - 2:00(7:27/mi) 159/166bpm [1183b/mi] 27cal 332/413W 4) 0.07mi - 1:00(13:51/mi) 152/166bpm [2104b/mi] 11cal 173/348W 5) 0.29mi - 2:00(6:57/mi) 159/170bpm [1104b/mi] 27cal 342/398W 6) 0.07mi - 1:00(15:01/mi) 155/170bpm [2327b/mi] 12cal 152/333W 7) 0.29mi - 2:00(7:00/mi) 161/170bpm [1128b/mi] 27cal 329/394W 8) 0.06mi - 1:00(16:12/mi) 157/170bpm [2544b/mi] 12cal 149/352W 9) 0.29mi - 2:00(6:50/mi) 165/175bpm [1127b/mi] 28cal 344/398W 10) 0.07mi - 1:00(15:21/mi) 158/175bpm [2426b/mi] 12cal 140/343W 11) 0.29mi - 2:00(6:58/mi) 163/173bpm [1135b/mi] 27cal 326/375W 12) 0.06mi - 1:00(16:40/mi) 160/173bpm [2667b/mi] 12cal 146/325W 13) 0.28mi - 2:00(7:11/mi) 164/175bpm [1177b/mi] 27cal 326/382W 14) 0.06mi - 1:00(15:43/mi) 161/175bpm [2531b/mi] 12cal 100/317W 15) 0.28mi - 2:00(7:06/mi) 163/174bpm [1157b/mi] 27cal 316/367W 16) 0.06mi - 1:00(16:06/mi) 162/174bpm [2607b/mi] 12cal 166/310W 17) 0.28mi - 2:00(7:08/mi) 167/175bpm [1191b/mi] 28cal 333/412W 18) 0.98mi - 10:00(10:10/mi) 155/175bpm [1576b/mi] 117cal 242/316W 19) 0.13mi - 2:07(16:51/mi) 141/151bpm [2377b/mi] 17cal 154/250W ![]()
DH with El and Rach
Split Summary === 1) 1mi - 26:55(26:55/mi) 85/118bpm [2287b/mi] 102cal 44/79rpm 2) 0.23mi - 6:03(26:30/mi) 101/107bpm [2676b/mi] 25cal 42/79rpm ![]()
2sets of:
Farmers walk 60s, 2x8kg Body weight Squats x15 Bicep curls 12x6kg, 8x8kg Dumbbell shoulder press 10x8kg Dumbbell Bent over row both hands 15x8kg Dumbbell front raises 12x8kg Split Summary === 1) 0mi - 16:43(0/mi) 92/131bpm [INFb/mi] 83cal ![]() |
Woodhead road closed as HT line down!
Split Summary === 1) 1mi - 10:30(10:30/mi) 115/128bpm [1208b/mi] 98cal 240/342W 2) 1mi - 10:57(10:57/mi) 127/143bpm [1392b/mi] 110cal 251/349W 3) 1mi - 10:49(10:49/mi) 130/146bpm [1406b/mi] 109cal 239/340W 4) 0.2mi - 2:16(11:18/mi) 123/129bpm [1390b/mi] 21cal 243/303W ![]() |
8x10s off 3min
Split Summary === 1) 1mi - 9:45(9:45/mi) 119/130bpm [1161b/mi] 99cal 249/282W 2) 0.48mi - 5:15(11:02/mi) 120/132bpm [1323b/mi] 50cal 238/333W 3) 0.03mi - 10(5:21/mi) 99/102bpm [529b/mi] 1cal 249/455W 4) 0.18mi - 3:00(16:48/mi) 95/107bpm [1596b/mi] 15cal 109/452W 5) 0.03mi - 10(4:57/mi) 88/93bpm [436b/mi] 1cal 357/479W 6) 0.17mi - 3:00(17:16/mi) 113/128bpm [1952b/mi] 18cal 118/453W 7) 0.03mi - 10(4:54/mi) 96/102bpm [471b/mi] 1cal 364/488W 8) 0.18mi - 3:00(16:34/mi) 100/125bpm [1656b/mi] 16cal 118/417W 9) 0.03mi - 10(4:57/mi) 90/96bpm [446b/mi] 2cal 425/473W 10) 0.19mi - 3:00(15:53/mi) 94/115bpm [1493b/mi] 17cal 114/408W 11) 0.03mi - 10(5:21/mi) 96/101bpm [513b/mi] 2cal 414/448W 12) 0.19mi - 3:00(16:07/mi) 98/116bpm [1580b/mi] 17cal 121/426W 13) 0.03mi - 10(5:22/mi) 88/93bpm [472b/mi] 2cal 369/420W 14) 0.19mi - 3:00(16:09/mi) 96/109bpm [1550b/mi] 17cal 130/422W 15) 0.03mi - 10(4:59/mi) 91/96bpm [453b/mi] 1cal 334/496W 16) 0.16mi - 3:00(18:51/mi) 96/116bpm [1809b/mi] 15cal 100/410W 17) 0.03mi - 10(5:03/mi) 91/97bpm [459b/mi] 336/447W 18) 1mi - 9:30(9:30/mi) 132/146bpm [1255b/mi] 101cal 256/478W 19) 0.05mi - 30(10:19/mi) 132/134bpm [1361b/mi] 5cal 256/259W 20) 0.02mi - 16(14:25/mi) 131/133bpm [1889b/mi] 3cal 220/260W ![]() |
Split Summary
=== 1) 1mi - 1:28:03(1:28:03/mi) 95/138bpm [8364b/mi] 432cal 2/94rpm 0.68/3.55mph 2) 0.4mi - 24:28(1:00:42/mi) 108/143bpm [6555b/mi] 143cal 5/107rpm 0.99/3.28mph ![]()
Split Summary
=== 1) 1mi - 10:50(10:50/mi) 115/132bpm [1245b/mi] 103cal 246/321W 2) 1mi - 10:24(10:24/mi) 131/148bpm [1361b/mi] 110cal 254/356W 3) 1mi - 10:16(10:16/mi) 127/144bpm [1304b/mi] 101cal 255/344W 4) 1mi - 9:52(9:52/mi) 135/157bpm [1333b/mi] 104cal 258/331W 5) 1mi - 9:49(9:49/mi) 127/136bpm [1247b/mi] 96cal 246/369W 6) 1mi - 10:21(10:21/mi) 145/161bpm [1500b/mi] 111cal 249/355W 7) 0.3mi - 2:58(9:53/mi) 159/165bpm [1571b/mi] 36cal 260/323W ![]()
Split Summary
=== 1) 0.3mi - 7:41(25:48/mi) 81/93bpm [2089b/mi] 37cal 77/187W ![]()
Official time 52:12, Tailwalker
Split Summary === 1) 1mi - 16:15(16:15/mi) 85/105bpm [1382b/mi] 93cal 126/231W 2) 1mi - 16:06(16:06/mi) 85/97bpm [1368b/mi] 95cal 129/187W 3) 1mi - 15:58(15:58/mi) 91/109bpm [1453b/mi] 95cal 134/229W 4) 0.28mi - 3:54(13:56/mi) 99/125bpm [1379b/mi] 26cal 148/237W ![]()
Split Summary
=== 1) 0.32mi - 8:39(27:14/mi) 90/117bpm [2450b/mi] 45cal 89/221W ![]() |
Split Summary
=== 1) 1mi - 10:28(10:28/mi) 111/128bpm [1161b/mi] 96cal 238/330W 2) 1mi - 10:30(10:30/mi) 123/140bpm [1292b/mi] 102cal 243/328W 3) 0.97mi - 10:02(10:21/mi) 129/139bpm [1335b/mi] 105cal 264/386W 4) 1mi - 10:14(10:14/mi) 127/135bpm [1300b/mi] 102cal 253/329W 5) 0.1mi - 1:00(10:01/mi) 128/134bpm [1282b/mi] 10cal 232/297W ![]()
Split Summary
=== 1) 0.99mi - 24:59(25:19/mi) 73/91bpm [1848b/mi] 89cal 45/80rpm ![]() |
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