Lacal

F50

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Races
23
Miles
24549
Miles
13
Miles
51
Miles
4
WAVA
75.95%
5k
24:33
10k
43:45
10M
1:08:00
Half
1:33:35
Mara
3:10:16

About Me
About to attempt a comeback to consistent running. Show More...

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Recent Blogs
Slowly Chipping Away	Nov 2014
Wading through syrup	Nov 2010
Buffs	Mar 2010

My parkrun
No parkrun selected

Recent Training
15th May	General	9.5mi	1:28:54
14th May	General	2.1mi	46:48
14th May	General	7.4mi	1:13:35
12th May	General	12.7mi	1:53:27
11th May	General	13.3mi	2:03:38

Planned Races
Comrades Marathon	9th Jun

12 Month Benchmarks	Run
Mile	5:35
5k	21:20
5mi	37:20
10k	47:02
10mi	1:16:25
Half	1:40:45
20mi	2:39:21
Mara	3:31:04
50k	5:08:01

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Buddies (2)

Followers (4)

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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	2006	2007	2008	2009	2010	2011	2012	2016	2020	PB	WB
4km	1						16:05 73.27				16:05 6:28/mi	73.27
5km	1									24:33 64.43	24:33 7:54/mi	64.43
10km	4	44:57 66.64	43:45 68.67								43:45 7:02/mi	68.67
10mi	1					1:08:00 73.45					1:08:00 6:48/mi	73.45
13.1mi	4	1:43:20 62.66	1:37:37 66.33		1:33:35 69.56					1:42:52 67.89	1:33:35 7:09/mi	69.56
25km	1							1:46:40 73.95			1:46:40 6:52/mi	73.95
26.2mi	4				3:18:00 67.93	3:11:46 70.55	3:10:16 71.11				3:10:16 7:16/mi	71.11
52km	1							4:04:00 71.37			4:04:00 7:33/mi	71.37
56km	1			4:49:19 65.52							4:49:19 8:19/mi	65.52
87km	1						7:58:00 69.64				7:58:00 8:51/mi	69.64
89km	1			8:42:09 65.07							8:42:09 9:27/mi	65.07
89.2km	1								8:43:00 67.89		8:43:00 9:26/mi	67.89
89.3km	1					7:31:53 75.95					7:31:53 8:09/mi	75.95
89.3km	1				8:25:00 67.76						8:25:00 9:06/mi	67.76

Date	Planned Races			Distance
9 Jun	Comrades Marathon Confirmed			85.91km
2020		Result	WAVA	Distance
14 Jun	Comrades Marathon		0.00	90.2km
15 Feb	Uvongo parkrun PB	24:33	64.43	5km
9 Feb	Hillcrest Half Marathon SB	1:42:52	67.89	13.1mi
18 Jan	Umdoni parkrun		0.00	5km
18 Jan	Blue Lagoon parkrun		0.00	5km
18 Jan	Durban Point parkrun		0.00	5km
18 Jan	Hilton parkrun		0.00	5km
18 Jan	Ashburton parkrun		0.00	5km
18 Jan	Westville parkrun		0.00	5km
18 Jan	Nottingham Road parkrun		0.00	5km
18 Jan	Thousand Hills parkrun		0.00	5km
18 Jan	Umhlanga parkrun		0.00	5km
18 Jan	Piggly Wiggly parkrun		0.00	5km
18 Jan	Shongweni parkrun		0.00	5km
18 Jan	Dusi parkrun		0.00	5km
18 Jan	North Beach parkrun		0.00	5km
18 Jan	Uvongo parkrun		0.00	5km
18 Jan	Ballito parkrun		0.00	5km
2016		Result	WAVA	Distance
29 May	Comrades Marathon PB	8:43:00	67.89	89.21km
2012		Result	WAVA	Distance
3 Jun	Comrades Marathon		0.00	89.28km
14 Apr	Arthur Cresswell Bergville to Ladysmith PB	4:04:00	71.37	52km
29 Jan	PDAC 25km PB	1:46:40	73.95	25km
2011		Result	WAVA	Distance
29 May	Comrades Marathon PB	7:58:00	69.64	86.96km
13 Apr	Forest Hills Time Trial PB	16:05	73.27	4km
12 Feb	SA Championships - George PB	3:10:16	71.11	26.2mi
2010		Result	WAVA	Distance
4 Dec	P.E. City Marathon SB	3:11:46	70.55	26.2mi
12 Sep	Duke of York PB	1:08:00	73.45	10mi
30 May	Comrades Marathon PB	7:31:53	75.95	89.28km
27 Feb	Buff Marathon	3:13:53	69.55	26.2mi
2009		Result	WAVA	Distance
24 May	Comrades Marathon PB	8:25:00	67.76	89.3km
1 Mar	Cape Gate Vaal Marathon SB	3:18:00	67.93	26.2mi
1 Mar	Cape Gate Vaal Half Marathon PB	1:33:35	69.56	13.1mi
2008		Result	WAVA	Distance
15 Jun	Comrades Marathon PB	8:42:09	65.07	89km
22 Mar	Two Oceans Marathon PB	4:49:19	65.52	56km
2007		Result	WAVA	Distance
7 May	Shinfield 10K PB	43:45	68.67	10km
25 Mar	Reading Half Marathon SB	1:37:37	66.33	13.1mi
2006		Result	WAVA	Distance
3 Dec	Bromham Pudding Run 10K SB	44:57	66.64	10km
8 Oct	Henley Half Marathon SB	1:43:20	62.66	13.1mi
24 Sep	Mortimer 10k	48:21	61.96	10km
10 Sep	peppard 10k	53:51	55.63	10km

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	4	0	0	0	0	0	0	0	0	0	0	0	4
2024	203	184	164	203	117	0	0	0	0	0	0	0	870
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	0	2.2	0	0	0	0	0	0	0	0	0	0	2.2
2023	47	22	66	98	151	165	140	202	213	115	158	171	1549
2022	100	106	175	133	212	202	252	162	52	122	70	53	1638
2021	0	0	0	0	0	0	0	0	0	0	0.9	0.3	1.3
2021	102	105	144	118	182	152	78	52	91	112	87	110	1333
2020	194	181	163	92	192	177	45	97	54	64	79	132	1470
2019	102	120	184	87	109	124	225	149	121	206	125	156	1708
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	174	111	154	124	141	106	205	163	210	109	116	189	1801
2018	0	0	0	0	0	0	0	0	0	0	12	0	12
2017	146	66	120	161	193	191	145	37	52	126	167	43	1447
2016	207	170	193	244	135	65	103	51	120	133	82	94	1598
2016	5	0	6	0	0	0	0	0	0	0	0	0	12
2015	141	0	3	37	94	138	134	109	121	117	144	179	1217
2014	213	108	0	0	95	87	0	0	7	166	161	105	942
2013	4.8	3.4	0	0	0	0	0	0	0	0	0	0	8.2
2013	258	146	269	280	158	42	83	177	83	149	109	193	1947
2013	0	0	0	0	0	21	0	0	0	0	0	0	21
2012	227	161	290	267	109	0	0	0	15	168	142	155	1535
2011	239	177	211	199	175	6	0	0	93	117	171	219	1608
2010	200	155	220	242	201	19	102	150	133	248	235	42	1949
2009	172	129	193	179	56	21	85	120	102	101	113	96	1368
2008	0	0	0	0	0	54	0	0	34	13	135	89	326
2007	0	0	18	41	6	0	0	0	0	0	0	0	65
2006	0	0	0	0	0	0	0	0	0	0	1.5	0	1.5
2006	0	0	0	0	0	0	0	2	15	79	82	0	178

Thu 18th Apr Apr 18	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
0mi, 44:05 Run - General 1) 0km - 44:05(0/km) 88/126bpm [INFb/km] 122cal Add a comment 7.3mi, 1:09:25 Run - General 1) 1km - 6:20(6:20/km) 127/143bpm [805b/km] 50cal 9.47/10.81kmph 2) 1km - 5:53(5:53/km) 149/158bpm [876b/km] 61cal 10.21/11.08kmph 3) 0.27km - 1:36(5:58/km) 159/166bpm [950b/km] 15cal 10.04/11.25kmph 4) 1km - 5:09(5:09/km) 140/152bpm [721b/km] 61cal 11.65/13.98kmph 5) 0km - 2(6:41/km) 148/148bpm [989b/km] 8.98/12.26kmph 6) 0.97km - 6:01(6:12/km) 142/154bpm [881b/km] 53cal 9.68/12.23kmph 7) 1km - 5:06(5:06/km) 145/155bpm [739b/km] 61cal 11.78/14.48kmph 8) 0.01km - 3(7:22/km) 149/149bpm [1097b/km] 8.15/11.96kmph 9) 1km - 6:27(6:28/km) 140/155bpm [905b/km] 53cal 9.28/11.96kmph 10) 1km - 5:16(5:16/km) 138/148bpm [726b/km] 64cal 11.41/12.6kmph 11) 0km - 1(48:35/km) 138/148bpm [6705b/km] 64cal 1.23/12.6kmph 12) 1km - 5:09(5:09/km) 140/149bpm [721b/km] 62cal 11.65/12.66kmph 13) 0km - 1(6:52/km) 145/145bpm [996b/km] 8.74/12.23kmph 14) 1km - 6:36(6:36/km) 147/158bpm [971b/km] 57cal 9.09/12.23kmph 15) 1km - 6:03(6:03/km) 148/154bpm [896b/km] 58cal 9.91/10.21kmph 16) 0.63km - 3:35(5:44/km) 143/151bpm [819b/km] 34cal 10.48/10.98kmph Add a comment	-	3.1mi, 27:53 Run - General 1) 1km - 5:35(5:35/km) 137/155bpm [766b/km] 61cal 10.74/12.36kmph 2) 1km - 5:33(5:33/km) 148/154bpm [822b/km] 58cal 10.8/11.49kmph 3) 1km - 5:33(5:33/km) 156/165bpm [866b/km] 64cal 10.81/11.82kmph 4) 1km - 5:35(5:35/km) 162/168bpm [905b/km] 63cal 10.74/12.09kmph 5) 1km - 5:31(5:31/km) 168/174bpm [926b/km] 64cal 10.89/12.09kmph 6) 0.02km - 6(5:22/km) 171/171bpm [919b/km] 11.17/10.95kmph Add a comment	32.3mi, 5:20:53 Run - General 1) 1km - 5:54(5:54/km) 138/154bpm [814b/km] 58cal 10.17/11.72kmph 2) 1km - 6:10(6:10/km) 147/157bpm [906b/km] 54cal 9.74/10.21kmph 3) 1km - 6:24(6:24/km) 150/157bpm [960b/km] 61cal 9.37/10.45kmph 4) 1km - 6:34(6:34/km) 155/164bpm [1017b/km] 66cal 9.15/10.04kmph 5) 1km - 6:11(6:11/km) 160/165bpm [990b/km] 63cal 9.7/10.04kmph 6) 1km - 6:12(6:12/km) 156/162bpm [968b/km] 61cal 9.67/10.45kmph 7) 1km - 6:28(6:28/km) 160/165bpm [1034b/km] 68cal 9.28/9.87kmph 8) 1km - 5:48(5:48/km) 162/169bpm [940b/km] 60cal 10.34/10.52kmph 9) 1km - 5:48(5:48/km) 158/168bpm [916b/km] 61cal 10.35/11.42kmph 10) 1km - 5:59(5:59/km) 160/168bpm [958b/km] 66cal 10.02/10.75kmph 11) 1km - 5:23(5:23/km) 162/174bpm [873b/km] 53cal 11.14/12.06kmph 12) 1km - 5:30(5:30/km) 163/173bpm [896b/km] 58cal 10.92/12.19kmph 13) 1km - 5:36(5:36/km) 171/182bpm [958b/km] 57cal 10.71/11.92kmph 14) 1km - 5:16(5:16/km) 177/183bpm [932b/km] 56cal 11.4/11.96kmph 15) 1km - 6:21(6:21/km) 165/177bpm [1047b/km] 64cal 9.45/11.86kmph 16) 1km - 5:09(5:09/km) 156/163bpm [804b/km] 50cal 11.65/12.5kmph 17) 1km - 5:25(5:25/km) 156/166bpm [845b/km] 51cal 11.08/11.72kmph 18) 1km - 5:21(5:21/km) 156/166bpm [834b/km] 54cal 11.23/11.66kmph 19) 1km - 5:27(5:27/km) 156/163bpm [851b/km] 53cal 10.99/11.25kmph 20) 1km - 5:34(5:34/km) 154/163bpm [858b/km] 52cal 10.77/11.19kmph 21) 1km - 6:00(6:00/km) 151/158bpm [905b/km] 61cal 10.01/11.69kmph 22) 1km - 6:09(6:09/km) 154/160bpm [946b/km] 62cal 9.76/10.78kmph 23) 1km - 5:44(5:44/km) 158/164bpm [905b/km] 61cal 10.48/11.19kmph 24) 1km - 5:58(5:58/km) 161/170bpm [962b/km] 60cal 10.04/11.46kmph 25) 1km - 6:30(6:30/km) 157/165bpm [1021b/km] 65cal 9.23/11.39kmph 26) 1km - 6:29(6:29/km) 153/163bpm [992b/km] 69cal 9.26/10.71kmph 27) 1km - 7:41(7:41/km) 160/176bpm [1229b/km] 63cal 7.81/11.05kmph 28) 1km - 6:00(6:00/km) 174/182bpm [1044b/km] 64cal 10/11.15kmph 29) 1km - 5:34(5:34/km) 176/182bpm [980b/km] 56cal 10.78/11.08kmph 30) 1km - 5:31(5:31/km) 165/177bpm [910b/km] 50cal 10.88/11.22kmph 31) 1km - 5:59(5:59/km) 156/164bpm [933b/km] 55cal 10.03/11.39kmph 32) 1km - 5:57(5:57/km) 154/160bpm [917b/km] 56cal 10.08/11.22kmph 33) 1km - 5:34(5:34/km) 155/165bpm [862b/km] 53cal 10.79/11.39kmph 34) 1km - 6:31(6:31/km) 154/161bpm [1004b/km] 59cal 9.21/10.81kmph 35) 1km - 6:56(6:56/km) 150/166bpm [1039b/km] 69cal 8.66/10.95kmph 36) 1km - 6:48(6:48/km) 156/166bpm [1061b/km] 54cal 8.82/11.42kmph 37) 1km - 6:12(6:12/km) 177/192bpm [1098b/km] 65cal 9.67/11.08kmph 38) 1km - 6:21(6:21/km) 163/181bpm [1034b/km] 55cal 9.46/10.85kmph 39) 1km - 7:00(7:00/km) 159/169bpm [1114b/km] 52cal 8.56/10.92kmph 40) 1km - 6:21(6:21/km) 158/169bpm [1002b/km] 59cal 9.46/10.81kmph 41) 1km - 5:43(5:43/km) 156/170bpm [892b/km] 44cal 10.5/11.69kmph 42) 1km - 5:48(5:48/km) 155/162bpm [900b/km] 54cal 10.34/11.12kmph 43) 1km - 6:19(6:19/km) 152/160bpm [959b/km] 52cal 9.51/10.95kmph 44) 1km - 6:14(6:14/km) 155/165bpm [966b/km] 58cal 9.62/11.46kmph 45) 1km - 8:03(8:03/km) 159/166bpm [1279b/km] 65cal 7.46/9.98kmph 46) 1km - 7:26(7:26/km) 157/164bpm [1166b/km] 60cal 8.08/10.38kmph 47) 1km - 7:22(7:22/km) 156/163bpm [1149b/km] 62cal 8.15/9.87kmph 48) 1km - 6:41(6:41/km) 153/160bpm [1022b/km] 58cal 8.98/10.81kmph 49) 1km - 6:11(6:11/km) 160/169bpm [991b/km] 59cal 9.69/10.55kmph 50) 1km - 6:21(6:21/km) 159/164bpm [1010b/km] 59cal 9.44/10.58kmph 51) 1km - 6:39(6:39/km) 156/162bpm [1038b/km] 57cal 9.02/10.61kmph 52) 0.97km - 6:23(6:34/km) 154/164bpm [1012b/km] 57cal 9.13/10.61kmph Add a comment 0.3mi, 4:18 Run - General 1) 0.51km - 4:18(8:24/km) 136/150bpm [1143b/km] 36cal 7.14/11.56kmph Add a comment	-	2.2mi, 47:53 Run - General 1) 1km - 12:40(12:40/km) 72/84bpm [911b/km] 77cal 4.74/7.69kmph 2) 1km - 14:43(14:43/km) 73/89bpm [1074b/km] 62cal 4.08/5.61kmph 3) 1km - 13:48(13:48/km) 75/86bpm [1035b/km] 50cal 4.35/5.14kmph 4) 0.54km - 6:42(12:30/km) 72/81bpm [901b/km] 32cal 4.8/6.21kmph Add a comment	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
6.5mi, 1:01:21 Run - General 1) 1km - 6:32(6:32/km) 116/135bpm [759b/km] 61cal 9.17/10.48kmph 2) 1km - 5:59(5:59/km) 127/139bpm [759b/km] 54cal 10.04/10.88kmph 3) 1km - 5:59(5:59/km) 131/151bpm [783b/km] 59cal 10.03/11.05kmph 4) 1km - 5:52(5:52/km) 143/160bpm [840b/km] 57cal 10.22/10.88kmph 5) 1km - 5:51(5:51/km) 150/162bpm [877b/km] 57cal 10.26/10.95kmph 6) 1km - 5:47(5:47/km) 152/159bpm [878b/km] 56cal 10.38/10.85kmph 7) 1km - 5:38(5:38/km) 162/169bpm [913b/km] 56cal 10.65/11.05kmph 8) 1km - 5:44(5:44/km) 151/163bpm [865b/km] 60cal 10.48/11.29kmph 9) 1km - 5:39(5:39/km) 167/178bpm [943b/km] 56cal 10.62/11.42kmph 10) 1km - 5:32(5:32/km) 162/177bpm [896b/km] 55cal 10.85/11.89kmph 11) 0.52km - 2:49(5:26/km) 155/166bpm [843b/km] 27cal 11.03/11.35kmph Add a comment	-	18.9mi, 2:58:03 Run - General 1) 1km - 6:18(6:18/km) 139/159bpm [876b/km] 63cal 9.52/10.48kmph 2) 1km - 6:04(6:04/km) 153/162bpm [928b/km] 58cal 9.89/10.78kmph 3) 1km - 5:46(5:46/km) 156/164bpm [900b/km] 58cal 10.4/11.69kmph 4) 1km - 5:58(5:58/km) 151/168bpm [902b/km] 62cal 10.04/12.6kmph 5) 1km - 6:03(6:03/km) 142/151bpm [860b/km] 56cal 9.91/10.21kmph 6) 1km - 6:00(6:00/km) 145/156bpm [869b/km] 57cal 10.01/10.92kmph 7) 1km - 6:07(6:07/km) 142/154bpm [870b/km] 54cal 9.8/11.66kmph 8) 1km - 6:25(6:25/km) 150/161bpm [963b/km] 58cal 9.35/10.61kmph 9) 1km - 6:19(6:19/km) 157/167bpm [991b/km] 65cal 9.51/10.95kmph 10) 1km - 5:55(5:55/km) 160/170bpm [946b/km] 67cal 10.15/10.41kmph 11) 1km - 5:53(5:53/km) 166/178bpm [976b/km] 60cal 10.2/10.88kmph 12) 1km - 6:02(6:02/km) 170/179bpm [1026b/km] 69cal 9.94/10.58kmph 13) 1km - 6:03(6:03/km) 172/181bpm [1040b/km] 62cal 9.92/10.45kmph 14) 1km - 5:55(5:55/km) 167/187bpm [988b/km] 63cal 10.14/10.95kmph 15) 1km - 5:48(5:48/km) 162/169bpm [938b/km] 62cal 10.36/10.78kmph 16) 1km - 6:02(6:02/km) 165/177bpm [994b/km] 61cal 9.96/10.28kmph 17) 1km - 5:55(5:55/km) 158/165bpm [935b/km] 61cal 10.13/10.45kmph 18) 1km - 5:28(5:28/km) 146/161bpm [798b/km] 60cal 10.97/13.23kmph 19) 1km - 5:30(5:30/km) 155/164bpm [853b/km] 58cal 10.9/12.23kmph 20) 1km - 5:46(5:46/km) 149/158bpm [860b/km] 59cal 10.39/10.88kmph 21) 1km - 5:47(5:47/km) 154/163bpm [890b/km] 54cal 10.39/10.78kmph 22) 1km - 5:57(5:57/km) 156/167bpm [927b/km] 56cal 10.09/11.08kmph 23) 1km - 5:42(5:42/km) 160/168bpm [913b/km] 53cal 10.52/11.39kmph 24) 1km - 5:40(5:40/km) 160/169bpm [906b/km] 53cal 10.59/11.02kmph 25) 1km - 5:42(5:42/km) 157/171bpm [896b/km] 55cal 10.51/11.62kmph 26) 1km - 5:29(5:29/km) 165/173bpm [904b/km] 51cal 10.95/11.22kmph 27) 1km - 5:33(5:33/km) 169/180bpm [937b/km] 58cal 10.82/11.46kmph 28) 1km - 5:40(5:40/km) 166/172bpm [940b/km] 61cal 10.6/11.02kmph 29) 1km - 5:48(5:48/km) 150/170bpm [869b/km] 51cal 10.36/11.42kmph 30) 1km - 5:28(5:28/km) 149/165bpm [815b/km] 54cal 10.97/11.76kmph 31) 0.37km - 2:00(5:25/km) 145/157bpm [786b/km] 17cal 11.07/12.12kmph Add a comment	0mi, 1:12:37 Run - General 1) 0km - 1:12:37(0/km) 91/129bpm [INFb/km] 211cal Add a comment 10mi, 1:31:20 Run - General 1) 1km - 6:40(6:40/km) 121/138bpm [807b/km] 61cal 9/10.81kmph 2) 1km - 6:20(6:20/km) 117/137bpm [742b/km] 56cal 9.46/10.35kmph 3) 1km - 6:22(6:22/km) 131/139bpm [834b/km] 64cal 9.42/11.25kmph 4) 1km - 5:57(5:57/km) 142/152bpm [846b/km] 65cal 10.08/10.25kmph 5) 1km - 5:42(5:42/km) 150/158bpm [854b/km] 60cal 10.54/11.15kmph 6) 1km - 6:06(6:06/km) 151/161bpm [922b/km] 64cal 9.83/10.95kmph 7) 1km - 5:49(5:49/km) 148/163bpm [862b/km] 62cal 10.31/11.02kmph 8) 1km - 5:43(5:43/km) 153/159bpm [875b/km] 64cal 10.49/11.49kmph 9) 1km - 5:37(5:37/km) 144/157bpm [810b/km] 56cal 10.67/11.49kmph 10) 1km - 5:18(5:18/km) 150/163bpm [796b/km] 54cal 11.31/12.09kmph 11) 1km - 5:18(5:18/km) 143/159bpm [758b/km] 54cal 11.32/12.39kmph 12) 1km - 5:10(5:10/km) 149/156bpm [769b/km] 48cal 11.62/11.86kmph 13) 1km - 5:23(5:23/km) 153/157bpm [824b/km] 60cal 11.15/11.99kmph 14) 1km - 5:05(5:05/km) 153/159bpm [778b/km] 49cal 11.81/12.12kmph 15) 1km - 5:16(5:16/km) 148/163bpm [779b/km] 51cal 11.4/12.16kmph 16) 1km - 5:27(5:27/km) 149/158bpm [812b/km] 56cal 11.01/12.33kmph 17) 0.01km - 5(6:54/km) 150/150bpm [1036b/km] 1cal 8.69/9.27kmph Add a comment	-	2.3mi, 46:59 Run - General 1) 1km - 11:29(11:29/km) 103/112bpm [1183b/km] 51cal 5.22/6.42kmph 2) 1km - 13:34(13:34/km) 105/120bpm [1425b/km] 59cal 4.42/5.88kmph 3) 1km - 12:28(12:28/km) 93/107bpm [1159b/km] 54cal 4.81/6.18kmph 4) 0.75km - 9:27(12:41/km) 93/105bpm [1179b/km] 41cal 4.73/5.71kmph Add a comment 5.6mi, 51:50 Run - General 1) 1km - 6:20(6:20/km) 125/143bpm [791b/km] 59cal 9.49/12.06kmph 2) 1km - 5:55(5:55/km) 151/159bpm [894b/km] 59cal 10.14/11.39kmph 3) 1km - 5:56(5:56/km) 146/161bpm [866b/km] 57cal 10.12/10.95kmph 4) 1km - 5:39(5:39/km) 141/157bpm [797b/km] 53cal 10.61/11.12kmph 5) 0.02km - 8(8:04/km) 146/154bpm [1178b/km] 1cal 7.44/10.28kmph 6) 0.24km - 1:00(4:11/km) 127/140bpm [531b/km] 7cal 14.34/15.42kmph 7) 0.18km - 1:00(5:41/km) 153/161bpm [869b/km] 10cal 10.57/13.81kmph 8) 0.2km - 1:00(4:59/km) 158/162bpm [789b/km] 11cal 12.02/12.5kmph 9) 0.15km - 1:00(6:53/km) 153/158bpm [1054b/km] 11cal 8.71/10.92kmph 10) 0.21km - 1:00(4:40/km) 160/162bpm [747b/km] 12cal 12.86/13.4kmph 11) 0.12km - 1:00(8:39/km) 158/161bpm [1366b/km] 8cal 6.94/11.72kmph 12) 0.21km - 1:00(4:44/km) 163/167bpm [771b/km] 11cal 12.69/13.47kmph 13) 0.18km - 1:00(5:28/km) 158/167bpm [864b/km] 10cal 10.97/12.02kmph 14) 0.22km - 1:00(4:37/km) 128/138bpm [591b/km] 11cal 12.99/13.17kmph 15) 0.15km - 1:00(6:42/km) 131/146bpm [878b/km] 9cal 8.96/13.07kmph 16) 0.22km - 1:00(4:34/km) 151/158bpm [691b/km] 11cal 13.12/14.11kmph 17) 0.14km - 1:00(7:17/km) 156/161bpm [1137b/km] 9cal 8.23/13.03kmph 18) 0.21km - 1:00(4:49/km) 159/166bpm [765b/km] 12cal 12.47/13.98kmph 19) 0.16km - 1:00(6:09/km) 155/166bpm [954b/km] 10cal 9.75/13.13kmph 20) 0.21km - 1:00(4:42/km) 155/161bpm [727b/km] 11cal 12.78/13.4kmph 21) 0.13km - 1:00(7:49/km) 156/163bpm [1220b/km] 8cal 7.67/13.2kmph 22) 0.21km - 1:00(4:42/km) 155/163bpm [729b/km] 11cal 12.76/13.64kmph 23) 0.14km - 1:00(7:07/km) 158/164bpm [1124b/km] 8cal 8.43/12.83kmph 24) 0.22km - 1:00(4:36/km) 156/164bpm [718b/km] 12cal 13.03/13.87kmph 25) 0.11km - 1:00(9:22/km) 157/165bpm [1471b/km] 10cal 6.4/12.43kmph 26) 0.22km - 1:00(4:27/km) 154/162bpm [686b/km] 11cal 13.48/14.61kmph 27) 0.15km - 1:00(6:51/km) 159/161bpm [1090b/km] 8cal 8.76/12.97kmph 28) 0.22km - 1:00(4:30/km) 158/161bpm [712b/km] 12cal 13.32/14.38kmph 29) 0.85km - 4:52(5:43/km) 155/161bpm [886b/km] 47cal 10.49/12.93kmph Add a comment	6.5mi, 1:01:07 Run - General 1) 1km - 6:10(6:10/km) 138/155bpm [851b/km] 58cal 9.73/10.45kmph 2) 1km - 6:03(6:03/km) 152/157bpm [918b/km] 60cal 9.93/11.52kmph 3) 1km - 6:08(6:08/km) 146/156bpm [895b/km] 64cal 9.79/11.49kmph 4) 1km - 5:41(5:41/km) 148/166bpm [842b/km] 63cal 10.55/10.95kmph 5) 1km - 5:57(5:57/km) 151/168bpm [899b/km] 57cal 10.07/11.56kmph 6) 1km - 5:59(5:59/km) 148/159bpm [886b/km] 55cal 10.02/11.22kmph 7) 1km - 5:47(5:47/km) 153/162bpm [884b/km] 62cal 10.38/11.15kmph 8) 1km - 5:26(5:26/km) 155/162bpm [842b/km] 51cal 11.04/11.29kmph 9) 1km - 5:43(5:43/km) 149/164bpm [851b/km] 54cal 10.51/11.25kmph 10) 1km - 5:48(5:48/km) 144/157bpm [835b/km] 57cal 10.35/11.89kmph 11) 0.43km - 2:25(5:36/km) 134/156bpm [751b/km] 22cal 10.71/11.42kmph Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
7.3mi, 1:14:40 Run - General 1) 1km - 6:44(6:44/km) 130/149bpm [874b/km] 64cal 8.92/10.11kmph 2) 1km - 6:21(6:21/km) 146/160bpm [927b/km] 58cal 9.45/9.87kmph 3) 0.19km - 1:13(6:15/km) 150/160bpm [936b/km] 11cal 9.61/10.11kmph 4) 1km - 5:15(5:15/km) 140/152bpm [736b/km] 63cal 11.41/14.01kmph 5) 0km - 1(7:43/km) 140/152bpm [1080b/km] 63cal 7.78/14.01kmph 6) 1km - 5:19(5:19/km) 141/159bpm [750b/km] 62cal 11.29/13.47kmph 7) 0.99km - 6:32(6:34/km) 134/161bpm [880b/km] 51cal 9.13/11.69kmph 8) 1km - 5:14(5:14/km) 141/157bpm [738b/km] 60cal 11.47/13.44kmph 9) 1km - 7:14(7:14/km) 131/159bpm [948b/km] 53cal 8.29/11.59kmph 10) 0.02km - 19(15:58/km) 126/131bpm [2013b/km] 1cal 3.75/6.01kmph 11) 1km - 5:25(5:25/km) 141/151bpm [763b/km] 64cal 11.09/12.83kmph 12) 1km - 8:03(8:03/km) 133/160bpm [1070b/km] 52cal 7.46/11.69kmph 13) 1km - 6:22(6:22/km) 144/152bpm [917b/km] 62cal 9.42/10.11kmph 14) 0.6km - 3:37(6:01/km) 134/142bpm [807b/km] 28cal 9.96/11.02kmph Add a comment	-	25.7mi, 4:23:00 Run - General 1) 1km - 7:25(7:25/km) 139/155bpm [1030b/km] 63cal 8.1/9.21kmph 2) 1km - 6:57(6:57/km) 149/161bpm [1036b/km] 73cal 8.63/9.71kmph 3) 1km - 6:06(6:06/km) 156/162bpm [952b/km] 57cal 9.83/10.75kmph 4) 1km - 6:18(6:18/km) 161/168bpm [1014b/km] 70cal 9.53/10.41kmph 5) 1km - 6:11(6:11/km) 162/168bpm [1002b/km] 68cal 9.7/10.71kmph 6) 1km - 5:34(5:34/km) 175/185bpm [973b/km] 59cal 10.79/11.72kmph 7) 1km - 6:07(6:07/km) 157/175bpm [961b/km] 62cal 9.81/11.29kmph 8) 1km - 5:40(5:40/km) 159/172bpm [901b/km] 62cal 10.59/11.15kmph 9) 1km - 5:48(5:48/km) 164/176bpm [953b/km] 64cal 10.33/11.29kmph 10) 1km - 5:57(5:57/km) 159/164bpm [947b/km] 65cal 10.08/11.08kmph 11) 1km - 6:25(6:25/km) 154/167bpm [989b/km] 69cal 9.34/10.65kmph 12) 1km - 6:25(6:25/km) 149/155bpm [957b/km] 70cal 9.34/10.58kmph 13) 1km - 5:37(5:37/km) 155/163bpm [870b/km] 65cal 10.7/11.82kmph 14) 1km - 7:29(7:29/km) 148/173bpm [1108b/km] 60cal 8.02/12.09kmph 15) 1km - 5:48(5:48/km) 175/180bpm [1015b/km] 63cal 10.34/11.69kmph 16) 1km - 6:21(6:21/km) 154/174bpm [978b/km] 64cal 9.45/11.19kmph 17) 1km - 5:46(5:46/km) 166/177bpm [959b/km] 61cal 10.39/10.71kmph 18) 1km - 5:33(5:33/km) 169/178bpm [938b/km] 59cal 10.81/11.69kmph 19) 1km - 6:18(6:18/km) 161/169bpm [1013b/km] 67cal 9.53/10.95kmph 20) 1km - 7:05(7:05/km) 152/163bpm [1076b/km] 63cal 8.47/11.39kmph 21) 1km - 5:40(5:40/km) 161/165bpm [913b/km] 63cal 10.58/10.78kmph 22) 1km - 6:39(6:39/km) 153/165bpm [1016b/km] 63cal 9.03/11.52kmph 23) 1km - 5:57(5:57/km) 153/159bpm [911b/km] 53cal 10.08/11.42kmph 24) 1km - 6:27(6:27/km) 151/159bpm [973b/km] 69cal 9.31/10.61kmph 25) 1km - 6:17(6:17/km) 157/168bpm [987b/km] 71cal 9.54/9.87kmph 26) 1km - 7:50(7:50/km) 154/176bpm [1207b/km] 62cal 7.65/11.25kmph 27) 1km - 6:03(6:03/km) 171/178bpm [1036b/km] 65cal 9.91/11.05kmph 28) 1km - 6:13(6:13/km) 170/177bpm [1058b/km] 58cal 9.64/11.42kmph 29) 1km - 6:17(6:17/km) 153/170bpm [962b/km] 58cal 9.54/11.19kmph 30) 1km - 6:00(6:00/km) 157/162bpm [942b/km] 61cal 10/11.56kmph 31) 1km - 5:34(5:34/km) 163/171bpm [906b/km] 52cal 10.79/11.49kmph 32) 1km - 8:53(8:53/km) 151/171bpm [1343b/km] 63cal 6.75/10.85kmph 33) 1km - 5:43(5:43/km) 171/175bpm [977b/km] 50cal 10.5/10.81kmph 34) 1km - 6:13(6:13/km) 175/184bpm [1087b/km] 67cal 9.66/11.19kmph 35) 1km - 6:33(6:33/km) 171/177bpm [1121b/km] 75cal 9.15/9.51kmph 36) 1km - 7:56(7:56/km) 161/175bpm [1277b/km] 66cal 7.56/11.42kmph 37) 1km - 5:40(5:40/km) 176/183bpm [998b/km] 55cal 10.58/11.35kmph 38) 1km - 5:48(5:48/km) 174/182bpm [1009b/km] 53cal 10.35/11.25kmph 39) 1km - 5:47(5:47/km) 161/174bpm [932b/km] 60cal 10.36/11.32kmph 40) 1km - 7:50(7:50/km) 159/182bpm [1246b/km] 61cal 7.65/11.56kmph 41) 1km - 6:58(6:58/km) 156/176bpm [1086b/km] 64cal 8.61/11.39kmph 42) 0.32km - 1:49(5:37/km) 168/172bpm [943b/km] 18cal 10.68/13.27kmph Add a comment	13.7mi, 2:07:53 Run - General 1) 1km - 6:41(6:41/km) 131/147bpm [875b/km] 67cal 8.98/10.25kmph 2) 1km - 6:15(6:15/km) 144/163bpm [899b/km] 60cal 9.61/10.21kmph 3) 1km - 6:09(6:09/km) 157/174bpm [964b/km] 63cal 9.77/11.59kmph 4) 1km - 6:03(6:03/km) 160/169bpm [968b/km] 66cal 9.92/10.58kmph 5) 1km - 5:39(5:39/km) 157/165bpm [888b/km] 59cal 10.61/11.05kmph 6) 1km - 5:51(5:51/km) 158/167bpm [924b/km] 65cal 10.26/11.56kmph 7) 1km - 5:53(5:53/km) 150/162bpm [882b/km] 63cal 10.2/10.92kmph 8) 1km - 5:52(5:52/km) 165/185bpm [968b/km] 65cal 10.23/10.75kmph 9) 1km - 5:48(5:48/km) 169/177bpm [981b/km] 66cal 10.34/11.62kmph 10) 1km - 5:56(5:56/km) 150/180bpm [891b/km] 58cal 10.1/11.56kmph 11) 1km - 5:44(5:44/km) 153/161bpm [876b/km] 53cal 10.48/11.19kmph 12) 1km - 5:56(5:56/km) 149/158bpm [883b/km] 61cal 10.12/11.92kmph 13) 1km - 5:50(5:50/km) 146/157bpm [853b/km] 59cal 10.27/12.19kmph 14) 1km - 5:32(5:32/km) 136/148bpm [752b/km] 57cal 10.85/12.23kmph 15) 1km - 5:21(5:21/km) 140/148bpm [748b/km] 53cal 11.22/11.59kmph 16) 1km - 5:29(5:29/km) 143/162bpm [785b/km] 50cal 10.93/11.66kmph 17) 1km - 5:26(5:26/km) 160/168bpm [870b/km] 52cal 11.04/11.25kmph 18) 1km - 5:31(5:31/km) 163/172bpm [900b/km] 57cal 10.87/11.42kmph 19) 1km - 5:28(5:28/km) 162/169bpm [885b/km] 52cal 10.99/11.49kmph 20) 1km - 5:40(5:40/km) 151/165bpm [857b/km] 53cal 10.58/11.49kmph 21) 1km - 5:31(5:31/km) 162/177bpm [894b/km] 59cal 10.87/12.36kmph 22) 1km - 5:50(5:50/km) 138/175bpm [806b/km] 49cal 10.28/10.78kmph 23) 0.08km - 28(5:41/km) 135/141bpm [767b/km] 4cal 10.56/10.75kmph Add a comment	0mi, 25:37 Run - General 1) 0km - 25:37(0/km) 82/105bpm [INFb/km] 59cal Add a comment	3.3mi, 58:44 Run - General 1) 1km - 10:40(10:40/km) 96/116bpm [1024b/km] 47cal 5.63/8.56kmph 2) 1km - 11:29(11:29/km) 102/116bpm [1172b/km] 55cal 5.22/6.89kmph 3) 1km - 12:18(12:18/km) 99/111bpm [1218b/km] 54cal 4.88/6.11kmph 4) 1km - 10:49(10:49/km) 99/111bpm [1070b/km] 55cal 5.55/6.79kmph 5) 1km - 10:47(10:47/km) 93/104bpm [1003b/km] 48cal 5.57/7.42kmph 6) 0.23km - 2:41(11:27/km) 89/95bpm [1020b/km] 11cal 5.24/6.35kmph Add a comment 0mi, 17:52 Run - General 1) 0km - 17:52(0/km) 79/98bpm [INFb/km] 36cal Add a comment 0mi, 41:29 Run - General 1) 0km - 41:29(0/km) 102/130bpm [INFb/km] 162cal Add a comment 6.2mi, 59:07 Run - General 1) 1km - 6:17(6:17/km) 123/148bpm [773b/km] 58cal 9.55/10.52kmph 2) 1km - 5:50(5:50/km) 140/149bpm [818b/km] 55cal 10.27/10.92kmph 3) 1km - 6:03(6:03/km) 144/157bpm [871b/km] 56cal 9.92/11.39kmph 4) 1km - 5:41(5:41/km) 146/156bpm [829b/km] 55cal 10.57/11.86kmph 5) 0.49km - 3:04(6:14/km) 148/159bpm [921b/km] 29cal 9.64/11.05kmph 6) 0.4km - 1:47(4:28/km) 131/152bpm [584b/km] 19cal 13.45/13.71kmph 7) 0.08km - 1:00(11:47/km) 142/154bpm [1674b/km] 9cal 5.09/13.57kmph 8) 0.4km - 1:41(4:14/km) 146/157bpm [617b/km] 20cal 14.2/14.48kmph 9) 0.09km - 1:00(10:36/km) 148/159bpm [1570b/km] 6cal 5.66/14.44kmph 10) 0.4km - 1:48(4:30/km) 142/152bpm [639b/km] 20cal 13.32/14.38kmph 11) 0.11km - 1:00(9:30/km) 131/152bpm [1244b/km] 6cal 6.32/14.21kmph 12) 0.4km - 1:44(4:20/km) 145/158bpm [628b/km] 19cal 13.86/15.35kmph 13) 0.07km - 1:00(14:00/km) 150/159bpm [2099b/km] 7cal 4.29/13.57kmph 14) 0.4km - 1:39(4:07/km) 144/158bpm [593b/km] 18cal 14.56/14.61kmph 15) 0.03km - 1:00(35:45/km) 152/161bpm [5434b/km] 9cal 1.68/14.41kmph 16) 0.4km - 1:41(4:11/km) 136/157bpm [570b/km] 18cal 14.32/16.43kmph 17) 0.04km - 1:00(26:09/km) 147/156bpm [3844b/km] 8cal 2.29/13.87kmph 18) 0.4km - 1:38(4:06/km) 156/170bpm [639b/km] 16cal 14.65/15.15kmph 19) 0.06km - 1:00(16:49/km) 165/173bpm [2774b/km] 10cal 3.57/13.5kmph 20) 0.4km - 1:40(4:11/km) 150/168bpm [627b/km] 18cal 14.36/17.13kmph 21) 0.06km - 1:00(16:58/km) 159/169bpm [2698b/km] 10cal 3.54/13.91kmph 22) 0.4km - 1:45(4:22/km) 148/163bpm [647b/km] 21cal 13.73/15.82kmph 23) 0.06km - 1:00(18:01/km) 150/158bpm [2704b/km] 9cal 3.33/10.92kmph 24) 0.4km - 1:46(4:25/km) 159/166bpm [702b/km] 22cal 13.59/16.06kmph 25) 0.93km - 6:03(6:31/km) 148/168bpm [965b/km] 54cal 9.2/12.33kmph Add a comment	10mi, 1:34:55 Run - General 1) 1km - 6:11(6:11/km) 135/154bpm [834b/km] 52cal 9.71/10.95kmph 2) 1km - 6:05(6:05/km) 155/162bpm [942b/km] 59cal 9.87/10.75kmph 3) 1km - 5:55(5:55/km) 144/158bpm [853b/km] 59cal 10.13/10.95kmph 4) 1km - 5:56(5:56/km) 140/155bpm [830b/km] 55cal 10.12/10.68kmph 5) 1km - 5:50(5:50/km) 144/153bpm [840b/km] 61cal 10.29/11.62kmph 6) 1km - 5:54(5:54/km) 134/146bpm [791b/km] 52cal 10.17/11.32kmph 7) 1km - 5:44(5:44/km) 143/151bpm [819b/km] 59cal 10.47/11.42kmph 8) 1km - 5:39(5:39/km) 137/144bpm [773b/km] 50cal 10.63/11.59kmph 9) 1km - 6:17(6:17/km) 137/144bpm [861b/km] 62cal 9.54/11.69kmph 10) 1km - 5:45(5:45/km) 153/168bpm [881b/km] 62cal 10.42/11.08kmph 11) 1km - 5:48(5:48/km) 158/169bpm [917b/km] 60cal 10.34/11.19kmph 12) 1km - 6:00(6:00/km) 148/155bpm [889b/km] 58cal 9.99/11.29kmph 13) 1km - 6:01(6:01/km) 152/166bpm [914b/km] 62cal 9.98/11.39kmph 14) 1km - 5:52(5:52/km) 152/160bpm [891b/km] 57cal 10.23/11.35kmph 15) 1km - 6:01(6:01/km) 140/150bpm [843b/km] 53cal 9.96/11.08kmph 16) 1km - 5:48(5:48/km) 135/152bpm [782b/km] 55cal 10.35/11.69kmph 17) 0.02km - 8(7:14/km) 135/135bpm [976b/km] 1cal 8.3/11.19kmph Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
-	-	13.3mi, 2:03:38 Run - General 1) 1km - 6:08(6:08/km) 133/158bpm [817b/km] 58cal 9.77/10.35kmph 2) 1km - 5:48(5:48/km) 147/158bpm [852b/km] 60cal 10.36/11.08kmph 3) 1km - 5:39(5:39/km) 155/167bpm [875b/km] 61cal 10.62/11.35kmph 4) 1km - 6:13(6:13/km) 155/167bpm [964b/km] 62cal 9.64/11.92kmph 5) 1km - 5:52(5:52/km) 154/167bpm [903b/km] 57cal 10.24/12.29kmph 6) 1km - 5:41(5:41/km) 151/162bpm [858b/km] 53cal 10.56/12.19kmph 7) 1km - 5:36(5:36/km) 141/155bpm [790b/km] 57cal 10.71/12.19kmph 8) 1km - 6:11(6:11/km) 155/164bpm [958b/km] 58cal 9.71/15.79kmph 9) 1km - 6:28(6:28/km) 150/159bpm [970b/km] 63cal 9.28/10.52kmph 10) 1km - 6:10(6:10/km) 154/161bpm [951b/km] 66cal 9.72/10.14kmph 11) 1km - 5:51(5:51/km) 155/164bpm [906b/km] 57cal 10.27/10.58kmph 12) 1km - 6:07(6:07/km) 157/164bpm [961b/km] 66cal 9.8/10.81kmph 13) 1km - 5:46(5:46/km) 154/165bpm [889b/km] 62cal 10.39/11.86kmph 14) 1km - 5:51(5:51/km) 152/161bpm [890b/km] 61cal 10.24/11.32kmph 15) 1km - 5:25(5:25/km) 158/174bpm [857b/km] 53cal 11.06/11.56kmph 16) 1km - 5:36(5:36/km) 132/158bpm [739b/km] 48cal 10.72/11.25kmph 17) 1km - 5:42(5:42/km) 145/158bpm [826b/km] 54cal 10.53/11.15kmph 18) 1km - 5:25(5:25/km) 153/160bpm [829b/km] 56cal 11.08/11.86kmph 19) 1km - 5:22(5:22/km) 156/163bpm [838b/km] 48cal 11.16/11.52kmph 20) 1km - 5:32(5:32/km) 141/153bpm [780b/km] 51cal 10.84/11.19kmph 21) 1km - 5:29(5:29/km) 145/157bpm [794b/km] 55cal 10.95/11.92kmph 22) 0.34km - 1:45(5:11/km) 147/157bpm [762b/km] 16cal 11.57/12.19kmph Add a comment	12.7mi, 1:53:27 Run - General 1) 1km - 6:10(6:10/km) 129/141bpm [797b/km] 58cal 9.72/10.18kmph 2) 1km - 5:51(5:51/km) 142/148bpm [832b/km] 60cal 10.25/10.52kmph 3) 1km - 5:41(5:41/km) 140/151bpm [795b/km] 58cal 10.56/11.69kmph 4) 1km - 5:42(5:42/km) 148/153bpm [843b/km] 57cal 10.54/11.82kmph 5) 1km - 5:33(5:33/km) 141/154bpm [782b/km] 58cal 10.82/11.52kmph 6) 1km - 5:28(5:28/km) 147/163bpm [804b/km] 59cal 10.96/11.59kmph 7) 1km - 5:29(5:29/km) 153/161bpm [840b/km] 57cal 10.93/11.69kmph 8) 1km - 5:30(5:30/km) 143/162bpm [788b/km] 53cal 10.89/12.33kmph 9) 1km - 5:28(5:28/km) 144/158bpm [788b/km] 52cal 10.97/11.29kmph 10) 1km - 5:48(5:48/km) 135/147bpm [784b/km] 64cal 10.34/11.69kmph 11) 1km - 5:40(5:40/km) 146/161bpm [827b/km] 60cal 10.59/11.66kmph 12) 1km - 5:46(5:46/km) 142/159bpm [820b/km] 60cal 10.39/11.52kmph 13) 1km - 5:43(5:43/km) 151/162bpm [863b/km] 58cal 10.49/11.22kmph 14) 1km - 5:45(5:45/km) 141/156bpm [810b/km] 51cal 10.44/11.19kmph 15) 1km - 5:26(5:26/km) 149/160bpm [809b/km] 51cal 11.06/12.53kmph 16) 1km - 5:24(5:24/km) 156/162bpm [843b/km] 53cal 11.11/12.19kmph 17) 1km - 5:20(5:20/km) 156/164bpm [832b/km] 56cal 11.25/12.06kmph 18) 1km - 5:08(5:08/km) 160/166bpm [823b/km] 53cal 11.67/12.29kmph 19) 1km - 5:24(5:24/km) 148/169bpm [799b/km] 51cal 11.11/11.72kmph 20) 1km - 5:25(5:25/km) 145/164bpm [786b/km] 54cal 11.07/12.16kmph 21) 0.35km - 1:44(4:53/km) 153/165bpm [746b/km] 16cal 12.3/12.33kmph Add a comment	-	2.1mi, 46:48 Run - General 1) 1km - 13:21(13:21/km) 85/97bpm [1135b/km] 53cal 4.49/6.42kmph 2) 1km - 15:14(15:14/km) 93/114bpm [1417b/km] 58cal 3.94/4.97kmph 3) 1km - 13:47(13:47/km) 92/105bpm [1269b/km] 54cal 4.35/4.9kmph 4) 0.32km - 4:25(13:41/km) 90/97bpm [1232b/km] 17cal 4.38/5.31kmph Add a comment 7.4mi, 1:13:35 Run - General 1) 1km - 6:50(6:50/km) 119/136bpm [812b/km] 66cal 8.79/11.69kmph 2) 1km - 6:16(6:16/km) 123/132bpm [771b/km] 58cal 9.57/11.02kmph 3) 1km - 10:46(10:46/km) 108/143bpm [1163b/km] 71cal 5.57/10.78kmph 4) 0.78km - 5:03(6:28/km) 129/143bpm [835b/km] 43cal 9.27/11.05kmph 5) 0.25km - 1:00(4:02/km) 111/133bpm [448b/km] 7cal 14.86/14.61kmph 6) 0.31km - 2:00(6:23/km) 126/137bpm [804b/km] 18cal 9.4/13.87kmph 7) 0.23km - 1:00(4:18/km) 128/137bpm [551b/km] 8cal 13.93/15.82kmph 8) 0.33km - 2:00(6:09/km) 133/140bpm [818b/km] 21cal 9.76/13.64kmph 9) 0.23km - 1:00(4:16/km) 145/152bpm [618b/km] 12cal 14.09/14.61kmph 10) 0.3km - 2:00(6:38/km) 143/150bpm [949b/km] 19cal 9.05/14.24kmph 11) 0.24km - 1:00(4:09/km) 153/157bpm [636b/km] 11cal 14.44/14.54kmph 12) 0.3km - 1:59(6:31/km) 150/156bpm [976b/km] 19cal 9.22/14.21kmph 13) 0.24km - 1:00(4:07/km) 149/158bpm [614b/km] 11cal 14.55/15.22kmph 14) 0.3km - 2:00(6:44/km) 158/162bpm [1063b/km] 21cal 8.92/14.51kmph 15) 0.25km - 1:00(3:57/km) 151/161bpm [597b/km] 11cal 15.17/15.15kmph 16) 0.3km - 2:00(6:44/km) 154/163bpm [1036b/km] 21cal 8.92/14.58kmph 17) 0.25km - 1:00(4:04/km) 149/155bpm [606b/km] 9cal 14.76/15.45kmph 18) 0.28km - 1:53(6:52/km) 145/150bpm [996b/km] 19cal 8.73/14.18kmph 19) 0.23km - 1:00(4:22/km) 152/156bpm [663b/km] 10cal 13.76/14.85kmph 20) 0.3km - 2:00(6:44/km) 156/161bpm [1049b/km] 21cal 8.92/14.28kmph 21) 0.24km - 1:00(4:06/km) 160/164bpm [657b/km] 11cal 14.62/16.29kmph 22) 0.31km - 2:00(6:21/km) 158/164bpm [1004b/km] 22cal 9.44/14.44kmph 23) 0.25km - 1:00(3:58/km) 153/157bpm [607b/km] 10cal 15.13/15.96kmph 24) 0.28km - 2:00(7:09/km) 144/155bpm [1030b/km] 20cal 8.38/15.02kmph 25) 0.25km - 1:00(3:58/km) 132/154bpm [523b/km] 8cal 15.13/16.12kmph 26) 0.29km - 2:00(6:54/km) 153/160bpm [1057b/km] 18cal 8.69/14.34kmph 27) 0.25km - 1:00(4:02/km) 131/159bpm [527b/km] 7cal 14.9/16.86kmph 28) 0.28km - 1:59(7:11/km) 152/161bpm [1092b/km] 20cal 8.35/15.18kmph 29) 0.01km - 2(4:49/km) 152/152bpm [733b/km] 12.45/10.04kmph 30) 0km - 1(6:28/km) 151/151bpm [976b/km] 9.28/10.08kmph 31) 0km - 1(4:39/km) 149/149bpm [693b/km] 12.9/10.11kmph 32) 0km - 1(6:35/km) 151/151bpm [995b/km] 9.1/10.11kmph 33) 0.01km - 2(5:35/km) 151/151bpm [843b/km] 10.75/10.11kmph 34) 0km - 1(9:26/km) 150/150bpm [1416b/km] 6.36/10.08kmph 35) 1km - 5:42(5:42/km) 156/163bpm [889b/km] 53cal 10.53/11.25kmph 36) 0.53km - 2:59(5:37/km) 158/163bpm [886b/km] 33cal 10.7/11.92kmph Add a comment	9.5mi, 1:28:54 Run - General 1) 1km - 6:25(6:25/km) 132/144bpm [848b/km] 62cal 9.35/10.48kmph 2) 1km - 5:57(5:57/km) 145/152bpm [862b/km] 61cal 10.09/10.61kmph 3) 1km - 6:11(6:11/km) 138/153bpm [854b/km] 60cal 9.69/11.22kmph 4) 1km - 5:49(5:49/km) 145/157bpm [844b/km] 64cal 10.3/11.25kmph 5) 1km - 5:28(5:28/km) 154/164bpm [842b/km] 56cal 10.98/11.82kmph 6) 1km - 5:21(5:21/km) 156/163bpm [833b/km] 60cal 11.23/11.86kmph 7) 1km - 5:28(5:28/km) 154/162bpm [842b/km] 54cal 10.98/11.46kmph 8) 1km - 5:40(5:40/km) 153/160bpm [867b/km] 62cal 10.58/11.08kmph 9) 1km - 5:38(5:38/km) 147/159bpm [828b/km] 53cal 10.65/12.29kmph 10) 1km - 5:37(5:37/km) 158/162bpm [888b/km] 60cal 10.67/11.66kmph 11) 1km - 5:33(5:33/km) 156/163bpm [865b/km] 58cal 10.81/11.49kmph 12) 1km - 5:26(5:26/km) 156/163bpm [848b/km] 58cal 11.04/11.96kmph 13) 1km - 5:17(5:17/km) 152/161bpm [804b/km] 56cal 11.34/11.89kmph 14) 1km - 7:22(7:22/km) 143/160bpm [1053b/km] 61cal 8.14/11.86kmph 15) 1km - 5:56(5:56/km) 147/159bpm [873b/km] 54cal 10.11/10.95kmph 16) 0.34km - 1:45(5:14/km) 154/157bpm [805b/km] 16cal 11.48/11.72kmph Add a comment

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