MarekNowak
Last on at 12pm, 20th May 2024
M35 Greater London
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Races
32 -
Miles
10810 -
Miles
35 -
Miles
761 -
WAVA
79.42% -
Mile
5:06 -
5k
16:17 -
5M
27:59 -
10k
34:06 -
Half
1:14:23 -
Mara
2:37:31
| About Me | |
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| My parkrun |
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| Recent Training | |||
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|
20th May
|
General | 1.2mi | 29:53 |
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20th May
|
General | 4mi | 34:35 |
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19th May
|
General | 1.6mi | 53:09 |
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19th May
|
General | 13.2mi | 1:46:23 |
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18th May
|
General | 0.6mi | 40:21 |
| Planned Races | |
|---|---|
| Veterans AC 5000m 2024 Championship | 26th Jun |
| Dave Clarke Mile | 17th Jul |
| Cabbage Patch 10 | 20th Oct |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 2:29 |
| 5k | 18:00 |
| 5mi | 30:58 |
| 10k | 40:06 |
| 10mi | 1:15:20 |
| Half | 1:47:25 |
| Recent Pictures | |
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| 2024 Targets | Set your targets |
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| Recent Threads |
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| Followers (1) |
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| Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
| Dist | Races | 2019 | 2020 | 2021 | 2022 | 2024 | PB | WB |
|---|---|---|---|---|---|---|---|---|
| 1mi | 4 | 5:06 74.36 | 5:06
5:06/mi
|
74.36 | ||||
| 5km | 11 | 16:56 75.89 | 17:32 73.37 | 16:47 76.80 | 16:17 79.42 | 16:17
5:14/mi
|
79.42 | |
| 5mi | 3 | 27:59 75.32 | 28:53 73.72 | 27:59
5:36/mi
|
75.32 | |||
| 10km | 7 | 37:36 70.21 | 35:18 74.79 | 35:08 75.26 | 34:06 77.68 | 34:06
5:29/mi
|
77.68 | |
| 13.1mi | 5 | 1:20:17 72.21 | 1:18:14 74.10 | 1:16:30 75.80 | 1:14:23 78.03 | 1:14:23
5:41/mi
|
78.03 | |
| 26.2mi | 2 | 2:44:31 73.90 | 2:37:31 77.26 | 2:37:31
6:01/mi
|
77.26 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 20 Oct | Cabbage Patch 10 Confirmed | 10mi | ||
| 17 Jul | Dave Clarke Mile Confirmed | 1mi | ||
| 26 Jun | Veterans AC 5000m 2024 Championship Confirmed | 5km | ||
| 2024 | Result | WAVA | Distance | |
| 7 May | Vets AC Masters Championship 5 mile Road Race SB | 28:53 | 73.72 | 5mi |
| 2022 | Result | WAVA | Distance | |
| 19 Nov | Tooting Common parkrun | 17:48 | 72.65 | 5km |
| 8 Oct | Brockwell parkrun, Herne Hill | 18:12 | 71.05 | 5km |
| 2 Oct | London Marathon PB | 2:37:31 | 77.26 | 26.2mi |
| 4 Sep | Vitality Big Half PB | 1:14:23 | 78.03 | 13.1mi |
| 6 Aug | Hercules Wimbledon 5000M Festival PB | 16:17 | 79.42 | 5km |
| 16 Jul | Summer Sizzle 10K (Battersea Park) PB | 34:06 | 77.68 | 10km |
| 21 May | The May 10K - Battersea Park Sri Chinmoy | 34:10 | 77.52 | 10km |
| 12 Feb | RunThrough Battersea Park 10k | 34:10 | 77.38 | 10km |
| 15 Jan | Men's Surrey League XC Div 3/4 - Fixture 3 (Richmond Park) | 29:01 | 72.73 | 5mi |
| 2021 | Result | WAVA | Distance | |
| 26 Sep | Ealing Half Marathon SB | 1:16:30 | 75.80 | 13.1mi |
| 18 Aug | RunThrough Battersea Park 10k SB | 35:08 | 75.26 | 10km |
| 14 Aug | Clapham Common parkrun | 17:30 | 73.66 | 5km |
| 7 Aug | Hercules Wimbledon AC 5000m Festival | 16:47 | 76.80 | 5km |
| 2 Aug | Sri Chinmoy 5K Series SB | 16:47 | 76.80 | 5km |
| 16 Jul | Finsbury Park 5000s | 16:56 | 76.12 | 5km |
| 31 May | Boston Marathon UK SB | 2:44:31 | 73.90 | 26.2mi |
| 10 Feb | Virtual National Road Relays PB | 27:59 | 75.32 | 5mi |
| 2020 | Result | WAVA | Distance | |
| 6 Sep | RunThrough Battersea Park 10k | 35:44 | 73.91 | 10km |
| 11 Jul | England Athletics Virtual 5k Road Running Championship | 17:36 | 73.09 | 5km |
| 4 Jul | Fetch Virtual Weekend Mile PB | 5:06 | 74.36 | 1mi |
| 13 Jun | Fetch Virtual Weekend Mile | 5:14 | 72.47 | 1mi |
| 6 Jun | Fetch Virtual Weekend Mile | 5:09 | 73.64 | 1mi |
| 23 May | Fetch Virtual Weekend Mile | 5:08 | 73.88 | 1mi |
| 2 May | Clapham Common parkrun SB | 17:32 | 73.37 | 5km |
| 11 Apr | Clapham Common parkrun | 17:45 | 72.47 | 5km |
| 15 Mar | Official Hampton Court Palace Half Marathon SB | 1:18:14 | 74.10 | 13.1mi |
| 15 Feb | RunThrough Battersea Park 10k SB | 35:18 | 74.79 | 10km |
| 2019 | Result | WAVA | Distance | |
| 7 Dec | 5K's of Christmas SB | 16:56 | 75.89 | 5km |
| 6 Oct | The Royal Borough of Kingston Half Marathon SB | 1:20:17 | 72.21 | 13.1mi |
| 1 Sep | Kew Charity Richmond 10K River Run SB | 37:36 | 70.21 | 10km |
| 12 May | RunUK Wimbledon Half | 1:21:19 | 71.29 | 13.1mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2024 | 30 | 43 | 45 | 51 | 47 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 216 |
| 2024 | 25 | 60 | 91 | 158 | 110 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 442 |
| 2023 | 28 | 0 | 0 | 11 | 3 | 0 | 62 | 86 | 59 | 32 | 32 | 15 | 329 |
| 2023 | 113 | 53 | 102 | 40 | 47 | 109 | 106 | 117 | 77 | 62 | 50 | 33 | 910 |
| 2022 | 0 | 0 | 3 | 1 | 0 | 3 | 33 | 31 | 29 | 45 | 40 | 29 | 216 |
| 2022 | 252 | 197 | 170 | 253 | 227 | 309 | 255 | 254 | 225 | 113 | 140 | 195 | 2588 |
| 2022 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 5 |
| 2021 | 291 | 270 | 218 | 176 | 230 | 136 | 183 | 223 | 219 | 225 | 168 | 244 | 2583 |
| 2020 | 209 | 186 | 153 | 169 | 227 | 265 | 174 | 161 | 171 | 163 | 123 | 229 | 2229 |
| 2019 | 6 | 44 | 122 | 86 | 83 | 88 | 71 | 201 | 188 | 189 | 150 | 181 | 1409 |
| 2018 | 4 | 7 | 13 | 29 | 36 | 28 | 12 | 56 | 30 | 21 | 16 | 0 | 252 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 0 | 0 | 0 | 0 | 30 |
| 2017 | 0 | 0 | 0 | 0 | 16 | 15 | 33 | 86 | 104 | 85 | 57 | 0 | 396 |
|
Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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0.8mi,
15:31Walk - General
1) 1.2km - 15:31(12:54/km) 99/126bpm [1277b/km] 85cal 56/60rpm 4.65/6.42kmph
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1.3mi,
24:22Walk - General
1) 2.16km - 24:22(11:16/km) 86/97bpm [969b/km] 93cal 56/59rpm 5.32/28.72kmph
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0.7mi,
13:12Walk - General
1) 1.2km - 13:12(11:03/km) 73/83bpm [807b/km] 31cal 58/94rpm 5.43/6.85kmph
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1.3mi,
31:07 Walk - General
1) 2.12km - 31:07(14:41/km) 103/123bpm [1513b/km] 176cal 57/62rpm 4.09/17.54kmph
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0mi,
30:07Cross - Strength
1) 0km - 30:07(0/km) 56/106bpm [INFb/km] 42cal
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0.7mi,
12:05Walk - General
1) 1.14km - 12:05(10:37/km) 80/107bpm [849b/km] 38cal 57/76rpm 5.65/6.69kmph
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1.6mi,
1:24:31 Walk - General
1) 1.79km - 27:56(15:35/km) 121/171bpm [1885b/km] 235cal 58/63rpm 3.85/13.67kmph
2) 0.7km - 56:34(1:20:15/km) 86/128bpm [6902b/km] 175cal 58/80rpm 0.75/22.07kmph Add a comment
9mi,
1:06:41Run - General
1) 3.22km - 16:11(5:02/km) 134/141bpm [674b/km] 182cal 11.93/13.3kmph
2) 1.61km - 6:15(3:53/km) 159/164bpm [617b/km] 86cal 15.47/16.83kmph 3) 0.3km - 2:00(6:35/km) 139/163bpm [915b/km] 21cal 9.12/14.54kmph 4) 3.22km - 12:33(3:54/km) 161/167bpm [628b/km] 175cal 15.38/16.36kmph 5) 0.18km - 1:00(5:39/km) 152/164bpm [859b/km] 12cal 10.62/15.42kmph 6) 1.61km - 6:02(3:45/km) 163/167bpm [612b/km] 84cal 15.98/16.83kmph 7) 0.13km - 1:00(7:31/km) 152/163bpm [1143b/km] 12cal 7.98/14.81kmph 8) 0.2km - 44(3:39/km) 159/167bpm [581b/km] 9cal 16.41/18.17kmph 9) 0.2km - 1:10(5:48/km) 155/168bpm [899b/km] 14cal 10.35/17.37kmph 10) 0.2km - 36(3:01/km) 156/165bpm [471b/km] 7cal 19.89/17.67kmph 11) 0.2km - 1:40(8:21/km) 151/167bpm [1260b/km] 18cal 7.19/17.43kmph 12) 0.2km - 48(4:01/km) 159/168bpm [639b/km] 9cal 14.93/17.57kmph 13) 0.2km - 1:41(8:23/km) 150/168bpm [1258b/km] 17cal 7.15/14.78kmph 14) 0.2km - 39(3:13/km) 156/167bpm [501b/km] 7cal 18.68/18.85kmph 15) 0.2km - 1:16(6:20/km) 154/168bpm [976b/km] 14cal 9.47/17.27kmph 16) 2.58km - 13:07(5:05/km) 137/143bpm [696b/km] 76cal 11.82/12.77kmph Add a comment |
5mi,
41:51 Run - General
1) 8.02km - 41:51(5:13/km) 148/175bpm [772b/km] 512cal 11.5/14.81kmph
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2.5mi,
1:48:49 Walk - General
1) 4.01km - 1:48:49(27:10/km) 104/173bpm [2825b/km] 588cal 56/63rpm 2.21/21.3kmph
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8.8mi,
1:06:55Run - General
1) 3.22km - 16:20(5:04/km) 137/147bpm [695b/km] 186cal 11.83/12.77kmph
2) 1km - 3:36(3:36/km) 163/169bpm [588b/km] 50cal 16.64/17.4kmph 3) 0.51km - 3:00(5:55/km) 144/169bpm [852b/km] 34cal 10.14/16.33kmph 4) 1km - 3:33(3:33/km) 166/171bpm [588b/km] 49cal 16.94/18.27kmph 5) 0.48km - 3:00(6:16/km) 143/170bpm [897b/km] 31cal 9.57/16.33kmph 6) 1km - 3:34(3:34/km) 167/174bpm [597b/km] 50cal 16.79/18.04kmph 7) 0.43km - 3:00(7:01/km) 139/171bpm [976b/km] 26cal 8.54/15.92kmph 8) 1km - 3:30(3:30/km) 165/172bpm [577b/km] 48cal 17.16/19.38kmph 9) 0.44km - 3:00(6:50/km) 144/174bpm [984b/km] 28cal 8.78/17.54kmph 10) 1km - 3:33(3:33/km) 167/174bpm [592b/km] 49cal 16.92/17.06kmph 11) 0.4km - 3:00(7:35/km) 139/173bpm [1055b/km] 22cal 7.91/16.63kmph 12) 1km - 3:31(3:31/km) 165/173bpm [579b/km] 47cal 17.09/18.07kmph 13) 0.08km - 1:15(15:35/km) 156/173bpm [2431b/km] 10cal 3.85/17.97kmph 14) 2.57km - 13:03(5:05/km) 136/144bpm [691b/km] 81cal 11.8/13.84kmph Add a comment |
7.9mi,
1:01:22 Run - General
1) 12.7km - 1:01:22(4:50/km) 152/190bpm [734b/km] 766cal 12.42/14.78kmph
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0.6mi,
23:35Walk - General
1) 0.94km - 23:35(25:11/km) 103/139bpm [2594b/km] 136cal 58/73rpm 2.38/22.27kmph
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1.3mi,
37:18 Walk - General
1) 2.03km - 37:18(18:22/km) 107/151bpm [1965b/km] 229cal 58/64rpm 3.27/11.39kmph
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5.8mi,
45:09Run - General
1) 9.26km - 45:09(4:53/km) 142/155bpm [692b/km] 507cal 12.3/13.5kmph
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0.6mi,
15:20Walk - General
1) 1km - 15:20(15:24/km) 88/101bpm [1355b/km] 57cal 60/70rpm 3.9/9kmph
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|
Tue 30th Apr
Apr 30
|
Wed 1st May
May 1
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Thu 2nd May
May 2
|
Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
|
|
1.9mi,
1:06:38 Walk - General
1) 3.06km - 1:06:38(21:46/km) 95/128bpm [2068b/km] 293cal 54/87rpm 2.76/23.48kmph
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0.8mi,
19:46Walk - General
1) 1.21km - 19:46(16:22/km) 96/112bpm [1571b/km] 96cal 55/61rpm 3.66/9.07kmph
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1.5mi,
53:01 Walk - General
1) 2.33km - 53:01(22:44/km) 90/132bpm [2046b/km] 215cal 56/79rpm 2.64/58.85kmph
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4.2mi,
33:28Run - General
1) 6.71km - 33:28(4:59/km) 131/177bpm [654b/km] 328cal 12.03/13.64kmph
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0.5mi,
13:09Walk - General
1) 0.87km - 13:09(15:09/km) 95/128bpm [1439b/km] 67cal 58/64rpm 3.96/8.16kmph
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0.9mi,
29:24 Walk - General
1) 1.48km - 29:24(19:52/km) 96/135bpm [1907b/km] 140cal 57/69rpm 3.02/9.37kmph
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0mi,
36:12Cross - Strength
1) 0km - 36:12(0/km) 63/91bpm [INFb/km] 57cal
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0.8mi,
14:16Walk - General
1) 1.32km - 14:16(10:51/km) 94/120bpm [1020b/km] 69cal 56/71rpm 5.53/6.95kmph
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5mi,
41:25 Run - General
1) 7.96km - 41:25(5:12/km) 144/178bpm [749b/km] 438cal 11.54/13kmph
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1.3mi,
33:13Walk - General
1) 2.07km - 33:13(16:04/km) 81/111bpm [1302b/km] 101cal 57/68rpm 3.73/7.89kmph
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2.7mi,
2:05:37 Walk - General
1) 4.27km - 2:05:37(29:27/km) 103/159bpm [3033b/km] 699cal 57/117rpm 2.04/22.14kmph
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6.6mi,
50:40Run - General
1) 3.8km - 19:08(5:02/km) 134/146bpm [674b/km] 208cal 11.93/12.97kmph
2) 1km - 3:46(3:46/km) 159/165bpm [598b/km] 49cal 15.96/16.63kmph 3) 0.34km - 2:02(5:53/km) 140/163bpm [825b/km] 21cal 10.18/15.75kmph 4) 1km - 3:39(3:39/km) 161/168bpm [589b/km] 48cal 16.41/17.13kmph 5) 0.31km - 2:02(6:29/km) 140/166bpm [907b/km] 19cal 9.26/16.96kmph 6) 1km - 3:46(3:46/km) 161/169bpm [606b/km] 50cal 15.94/16.69kmph 7) 1km - 5:35(5:35/km) 139/170bpm [777b/km] 51cal 10.73/15.75kmph 8) 2.12km - 10:42(5:02/km) 140/147bpm [706b/km] 99cal 11.91/13.3kmph Add a comment |
0.3mi,
9:51 Walk - General
1) 0.52km - 9:51(18:56/km) 106/122bpm [2006b/km] 63cal 55/65rpm 3.17/6.85kmph
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0.3mi,
7:09Walk - General
1) 0.46km - 7:09(15:30/km) 106/113bpm [1643b/km] 45cal 54/60rpm 3.87/6.82kmph
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0.8mi,
50:38Walk - General
1) 1.26km - 50:38(40:20/km) 90/136bpm [3630b/km] 204cal 56/61rpm 1.49/19.79kmph
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0.5mi,
44:55Walk - General
1) 0.86km - 44:55(52:06/km) 92/136bpm [4793b/km] 192cal 57/67rpm 1.15/14.88kmph
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6.2mi,
48:54Run - General
1) 9.89km - 48:54(4:57/km) 136/145bpm [672b/km] 519cal 12.14/13.74kmph
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4.2mi,
1:52:48 Walk - General
1) 6.8km - 1:52:48(16:35/km) 102/132bpm [1691b/km] 539cal 54/63rpm 3.62/12.7kmph
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0.4mi,
7:24Walk - General
1) 0.67km - 7:24(11:04/km) 88/101bpm [975b/km] 35cal 57/61rpm 5.42/8.9kmph
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2.8mi,
23:28Run - General
1) 4.54km - 23:28(5:10/km) 133/145bpm [688b/km] 259cal 11.6/13.81kmph
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|
Tue 7th May
May 7
|
Wed 8th May
May 8
|
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
|
|
1.9mi,
15:53 Run - General
1) 3km - 15:53(5:18/km) 139/146bpm [736b/km] 183cal 11.34/13.17kmph
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5mi,
28:52Run - General
1) 1.58km - 5:41(3:36/km) 157/175bpm [564b/km] 79cal 16.7/18.1kmph
2) 1.61km - 5:51(3:38/km) 175/178bpm [637b/km] 86cal 16.49/17.1kmph 3) 1.61km - 5:50(3:37/km) 178/181bpm [643b/km] 88cal 16.6/17.16kmph 4) 1.58km - 5:48(3:40/km) 178/181bpm [653b/km] 89cal 16.34/16.96kmph 5) 1.63km - 5:43(3:30/km) 178/180bpm [623b/km] 87cal 17.15/18.31kmph Add a comment
1.9mi,
16:14Run - General
1) 3.11km - 16:14(5:13/km) 138/150bpm [720b/km] 187cal 11.49/12.53kmph
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1.5mi,
33:25Walk - General
1) 2.4km - 33:25(13:54/km) 98/128bpm [1362b/km] 169cal 57/64rpm 4.32/11.42kmph
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1.2mi,
23:57 Walk - General
1) 1.99km - 23:57(12:03/km) 87/112bpm [1048b/km] 91cal 55/60rpm 4.98/8.16kmph
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3.4mi,
26:50Run - General
1) 5.4km - 26:50(4:58/km) 133/164bpm [661b/km] 279cal 12.07/14.48kmph
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0.6mi,
10:55Walk - General
1) 0.89km - 10:55(12:18/km) 106/129bpm [1304b/km] 70cal 59/79rpm 4.88/10.75kmph
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0.6mi,
22:48 Walk - General
1) 0.98km - 22:48(23:10/km) 91/128bpm [2108b/km] 104cal 59/63rpm 2.59/17.16kmph
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0.9mi,
18:49Walk - General
1) 1.38km - 18:49(13:40/km) 77/115bpm [1052b/km] 53cal 55/87rpm 4.39/49.71kmph
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0.8mi,
13:31Walk - General
1) 1.27km - 13:31(10:39/km) 86/116bpm [916b/km] 53cal 57/65rpm 5.63/6.89kmph
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2.6mi,
2:15:35 Walk - General
1) 2.01km - 1:27:25(43:29/km) 87/126bpm [3784b/km] 315cal 55/61rpm 1.38/20.09kmph
2) 2.18km - 48:09(22:06/km) 100/131bpm [2210b/km] 224cal 54/105rpm 2.71/14.08kmph Add a comment
5.7mi,
46:02Run - General
1) 9.23km - 46:02(4:59/km) 135/159bpm [673b/km] 465cal 12.03/15.18kmph
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0.6mi,
13:00Walk - General
1) 0.95km - 13:00(13:44/km) 97/128bpm [1332b/km] 68cal 58/63rpm 4.37/11.79kmph
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2.8mi,
1:19:43 Walk - General
1) 3.59km - 1:03:48(17:48/km) 95/134bpm [1690b/km] 277cal 56/62rpm 3.37/91.36kmph
2) 0.9km - 15:55(17:42/km) 107/124bpm [1894b/km] 85cal 55/59rpm 3.39/16.02kmph Add a comment
12.6mi,
1:33:39Run - General
1) 3.36km - 17:40(5:15/km) 145/183bpm [762b/km] 187cal 11.42/12.66kmph
2) 0.61km - 2:08(3:30/km) 114/140bpm [400b/km] 27cal 17.11/17.23kmph 3) 0.21km - 1:16(6:00/km) 136/141bpm [815b/km] 10cal 10.01/17.23kmph 4) 0.62km - 2:06(3:25/km) 149/156bpm [509b/km] 28cal 17.58/18.21kmph 5) 0.21km - 1:13(5:43/km) 145/156bpm [830b/km] 13cal 10.49/17.84kmph 6) 0.61km - 2:08(3:29/km) 154/162bpm [537b/km] 27cal 17.2/17.84kmph 7) 0.21km - 1:19(6:13/km) 143/161bpm [890b/km] 15cal 9.64/17.87kmph 8) 0.62km - 2:07(3:25/km) 155/167bpm [531b/km] 27cal 17.53/17.97kmph 9) 0.21km - 1:13(5:43/km) 150/167bpm [858b/km] 15cal 10.49/17.9kmph 10) 0.61km - 2:06(3:27/km) 160/167bpm [552b/km] 28cal 17.39/18.44kmph 11) 0.22km - 1:18(6:03/km) 152/167bpm [920b/km] 17cal 9.91/17.4kmph 12) 0.6km - 2:08(3:32/km) 158/166bpm [557b/km] 28cal 17.02/17.77kmph 13) 0.23km - 1:19(5:52/km) 147/166bpm [863b/km] 15cal 10.22/17.74kmph 14) 0.62km - 2:07(3:26/km) 158/169bpm [542b/km] 28cal 17.48/17.87kmph 15) 0.19km - 1:20(6:49/km) 149/169bpm [1016b/km] 15cal 8.8/17.54kmph 16) 0.62km - 2:06(3:23/km) 160/167bpm [543b/km] 28cal 17.69/18.14kmph 17) 0.22km - 1:24(6:29/km) 146/168bpm [947b/km] 15cal 9.25/18kmph 18) 0.61km - 2:07(3:27/km) 158/167bpm [545b/km] 27cal 17.4/17.74kmph 19) 0.21km - 1:21(6:23/km) 146/166bpm [932b/km] 14cal 9.4/17.6kmph 20) 0.62km - 2:06(3:25/km) 159/168bpm [543b/km] 27cal 17.58/18.1kmph 21) 0.21km - 1:29(7:01/km) 144/167bpm [1009b/km] 14cal 8.56/17.1kmph 22) 0.62km - 2:06(3:23/km) 160/168bpm [542b/km] 27cal 17.72/18.14kmph 23) 0.19km - 1:24(7:21/km) 147/168bpm [1080b/km] 14cal 8.16/18.04kmph 24) 0.63km - 2:07(3:22/km) 158/167bpm [533b/km] 23cal 17.78/18.34kmph 25) 0.21km - 1:31(7:07/km) 144/167bpm [1024b/km] 14cal 8.43/17.74kmph 26) 0.62km - 2:06(3:25/km) 158/170bpm [539b/km] 26cal 17.6/18.31kmph 27) 0.19km - 1:21(7:07/km) 149/168bpm [1061b/km] 14cal 8.43/17.84kmph 28) 0.62km - 2:04(3:21/km) 161/170bpm [540b/km] 27cal 17.89/18.98kmph 29) 0.22km - 1:29(6:42/km) 149/169bpm [999b/km] 15cal 8.95/18.1kmph 30) 0.62km - 2:06(3:21/km) 160/169bpm [536b/km] 26cal 17.9/18.24kmph 31) 0.2km - 1:23(7:02/km) 151/169bpm [1063b/km] 14cal 8.52/18.14kmph 32) 0.62km - 1:58(3:12/km) 164/175bpm [524b/km] 26cal 18.78/19.95kmph 33) 0.13km - 2:42(21:15/km) 136/174bpm [2890b/km] 17cal 2.82/19.75kmph 34) 3.84km - 19:19(5:02/km) 132/141bpm [664b/km] 101cal 11.93/13.37kmph Add a comment |
2mi,
1:06:37 Walk - General
1) 3.22km - 1:06:37(20:42/km) 97/135bpm [2008b/km] 177cal 56/78rpm 2.9/29.06kmph
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10.2mi,
1:23:07Run - General
1) 16.48km - 1:23:07(5:03/km) 138/157bpm [696b/km] 812cal 11.9/14.58kmph
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1.1mi,
36:34 Walk - General
1) 1.76km - 36:34(20:49/km) 97/172bpm [2020b/km] 181cal 56/70rpm 2.88/14.81kmph
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1.1mi,
18:26Walk - General
1) 1.71km - 18:26(10:47/km) 94/102bpm [1013b/km] 86cal 57/60rpm 5.57/7.42kmph
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2.7mi,
22:44Run - General
1) 4.41km - 22:44(5:09/km) 119/145bpm [613b/km] 185cal 11.64/14.78kmph
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0.6mi,
14:58Walk - General
1) 0.9km - 14:58(16:35/km) 85/119bpm [1410b/km] 55cal 58/63rpm 3.62/11.15kmph
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Tue 14th May
May 14
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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Mon 20th May
May 20
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0.4mi,
5:53 Walk - General
1) 0.6km - 5:53(9:52/km) 91/98bpm [898b/km] 26cal 56/60rpm 6.08/47.7kmph
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0.5mi,
9:26Walk - General
1) 0.72km - 9:26(13:03/km) 105/119bpm [1371b/km] 58cal 59/64rpm 4.6/14.71kmph
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8.5mi,
1:06:37Run - General
1) 3.04km - 16:01(5:16/km) 148/174bpm [780b/km] 192cal 11.38/12.23kmph
2) 0.41km - 1:17(3:08/km) 123/132bpm [385b/km] 8cal 19.16/19.35kmph 3) 0.22km - 1:16(5:43/km) 135/154bpm [772b/km] 11cal 10.49/19.25kmph 4) 0.42km - 1:17(3:04/km) 143/146bpm [439b/km] 14cal 19.55/19.48kmph 5) 0.23km - 1:25(6:17/km) 143/147bpm [899b/km] 15cal 9.54/19.48kmph 6) 0.42km - 1:19(3:08/km) 140/145bpm [439b/km] 13cal 19.12/19.18kmph 7) 0.23km - 1:20(5:57/km) 145/148bpm [862b/km] 15cal 10.09/19.18kmph 8) 0.41km - 1:17(3:07/km) 142/146bpm [442b/km] 13cal 19.26/19.72kmph 9) 0.21km - 1:20(6:29/km) 141/145bpm [914b/km] 13cal 9.26/19.52kmph 10) 0.42km - 1:18(3:05/km) 141/143bpm [435b/km] 13cal 19.44/19.75kmph 11) 0.22km - 1:20(6:03/km) 141/151bpm [852b/km] 13cal 9.93/19.55kmph 12) 0.42km - 1:17(3:02/km) 146/149bpm [442b/km] 14cal 19.8/20.22kmph 13) 0.23km - 1:26(6:20/km) 147/149bpm [931b/km] 16cal 9.47/20.09kmph 14) 0.41km - 1:16(3:05/km) 145/150bpm [447b/km] 14cal 19.47/19.99kmph 15) 0.22km - 1:24(6:24/km) 154/167bpm [986b/km] 17cal 9.37/19.95kmph 16) 0.42km - 1:17(3:03/km) 145/149bpm [443b/km] 14cal 19.65/20.02kmph 17) 0.19km - 1:23(7:18/km) 151/157bpm [1101b/km] 16cal 8.23/19.31kmph 18) 0.41km - 1:18(3:11/km) 146/150bpm [465b/km] 14cal 18.84/19.11kmph 19) 0.22km - 1:26(6:26/km) 147/150bpm [946b/km] 16cal 9.32/19.05kmph 20) 0.42km - 1:15(3:01/km) 144/148bpm [434b/km] 13cal 19.89/20.29kmph 21) 0.19km - 1:32(8:05/km) 154/166bpm [1246b/km] 18cal 7.42/20.02kmph 22) 0.41km - 1:17(3:05/km) 158/163bpm [487b/km] 16cal 19.46/19.92kmph 23) 0.22km - 1:32(6:56/km) 157/162bpm [1089b/km] 19cal 8.65/19.95kmph 24) 0.42km - 1:17(3:03/km) 156/159bpm [475b/km] 16cal 19.7/20.52kmph 25) 1.93km - 13:35(7:02/km) 135/173bpm [950b/km] 86cal 8.52/19.75kmph 26) 0.41km - 1:12(2:55/km) 125/137bpm [365b/km] 4cal 20.53/21.66kmph 27) 0.24km - 2:10(9:04/km) 132/144bpm [1196b/km] 12cal 6.62/21.13kmph 28) 0.41km - 1:12(2:55/km) 136/141bpm [396b/km] 8cal 20.6/21.97kmph 29) 0.22km - 1:37(7:24/km) 134/151bpm [993b/km] 10cal 8.1/20.76kmph Add a comment
0.8mi,
17:33Walk - General
1) 1.22km - 17:33(14:24/km) 85/105bpm [1224b/km] 64cal 57/62rpm 4.17/12.39kmph
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0.8mi,
14:10Walk - General
1) 0km - 9(0/km) 69/81bpm [INFb/km]
2) 0km - 1(0/km) 82/82bpm [INFb/km] 3) 1.3km - 14:00(10:48/km) 82/115bpm [885b/km] 46cal 57/67rpm 5.56/8.97kmph Add a comment |
1.1mi,
36:58 Walk - General
1) 1.75km - 36:58(21:05/km) 94/166bpm [1982b/km] 170cal 56/63rpm 2.84/79.74kmph
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1.2mi,
27:59Walk - General
1) 1.92km - 27:59(14:36/km) 104/120bpm [1519b/km] 156cal 54/60rpm 4.11/12.83kmph
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3.6mi,
29:17Run - General
1) 5.78km - 29:17(5:04/km) 131/177bpm [664b/km] 284cal 11.84/13.81kmph
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0.5mi,
14:21Walk - General
1) 0.82km - 14:21(17:28/km) 106/156bpm [1851b/km] 91cal 57/60rpm 3.43/11.29kmph
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1mi,
34:23 Walk - General
1) 1.57km - 34:23(21:54/km) 107/139bpm [2343b/km] 202cal 56/87rpm 2.74/17.4kmph
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0.9mi,
15:57Walk - General
1) 1.39km - 15:57(11:28/km) 92/108bpm [1056b/km] 71cal 56/77rpm 5.23/6.52kmph
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0.8mi,
14:08Walk - General
1) 1.31km - 14:08(10:47/km) 87/110bpm [939b/km] 54cal 57/105rpm 5.56/9.74kmph
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1.2mi,
34:40 Walk - General
1) 1.98km - 34:40(17:29/km) 87/123bpm [1521b/km] 128cal 56/88rpm 3.43/19.65kmph
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2.3mi,
1:07:06Walk - General
1) 3.74km - 1:07:06(17:57/km) 93/138bpm [1669b/km] 273cal 56/113rpm 3.34/53.21kmph
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0.6mi,
40:21 Walk - General
1) 0.91km - 40:21(44:15/km) 77/122bpm [3407b/km] 115cal 55/61rpm 1.36/28.75kmph
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0mi,
1Walk - General
1) 0km - 1(0/km)
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1.7mi,
1:02:02Walk - General
1) 2.67km - 1:02:02(23:13/km) 100/131bpm [2322b/km] 303cal 56/61rpm 2.58/19.58kmph
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12.3mi,
1:30:10Run - General
1) 3.4km - 17:47(5:14/km) 123/132bpm [643b/km] 165cal 11.48/13.03kmph
2) 0.82km - 2:52(3:29/km) 145/157bpm [506b/km] 33cal 17.19/17.77kmph 3) 0.22km - 1:22(6:12/km) 139/156bpm [862b/km] 15cal 9.67/17.54kmph 4) 0.82km - 2:50(3:27/km) 154/164bpm [530b/km] 36cal 17.43/17.87kmph 5) 0.22km - 1:27(6:37/km) 143/165bpm [945b/km] 16cal 9.08/17.87kmph 6) 0.82km - 2:52(3:29/km) 155/165bpm [541b/km] 36cal 17.19/17.94kmph 7) 0.22km - 1:19(6:03/km) 142/164bpm [860b/km] 14cal 9.91/17.94kmph 8) 0.83km - 2:50(3:25/km) 158/166bpm [539b/km] 36cal 17.58/18.54kmph 9) 0.2km - 1:19(6:40/km) 143/164bpm [953b/km] 13cal 9.01/17.67kmph 10) 0.83km - 2:54(3:31/km) 156/165bpm [548b/km] 36cal 17.07/17.7kmph 11) 0.22km - 1:18(5:56/km) 145/165bpm [860b/km] 14cal 10.12/17.7kmph 12) 0.82km - 2:47(3:24/km) 161/169bpm [547b/km] 36cal 17.66/19.75kmph 13) 0.22km - 1:21(6:10/km) 148/168bpm [912b/km] 14cal 9.73/17.94kmph 14) 0.83km - 2:50(3:24/km) 160/167bpm [544b/km] 36cal 17.64/18.24kmph 15) 0.21km - 1:26(6:46/km) 145/167bpm [982b/km] 14cal 8.86/18.1kmph 16) 0.83km - 2:50(3:25/km) 158/167bpm [540b/km] 35cal 17.56/17.87kmph 17) 0.19km - 1:23(7:15/km) 146/166bpm [1058b/km] 14cal 8.28/17.84kmph 18) 0.82km - 2:49(3:26/km) 160/167bpm [549b/km] 35cal 17.49/18.17kmph 19) 0.22km - 1:27(6:29/km) 145/166bpm [941b/km] 13cal 9.24/17.84kmph 20) 0.82km - 2:49(3:26/km) 158/167bpm [542b/km] 34cal 17.51/18.31kmph 21) 0.2km - 1:24(7:02/km) 146/166bpm [1026b/km] 12cal 8.54/17.74kmph 22) 0.84km - 2:48(3:20/km) 159/167bpm [529b/km] 34cal 18.02/18.17kmph 23) 0.21km - 1:29(7:00/km) 145/167bpm [1016b/km] 13cal 8.57/18.14kmph 24) 0.83km - 2:48(3:22/km) 160/168bpm [539b/km] 34cal 17.82/18.85kmph 25) 0.3km - 3:21(11:05/km) 124/168bpm [1375b/km] 20cal 5.41/18.17kmph 26) 3.76km - 19:48(5:16/km) 126/141bpm [664b/km] 87cal 11.39/13.47kmph Add a comment |
1.6mi,
53:09 Walk - General
1) 2.64km - 53:09(20:08/km) 87/122bpm [1752b/km] 202cal 56/72rpm 2.98/21.33kmph
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13.2mi,
1:46:23Run - General
1) 1.6km - 8:36(5:22/km) 125/135bpm [671b/km] 86cal 11.17/12.87kmph
2) 1.6km - 7:58(4:59/km) 133/140bpm [662b/km] 88cal 12.05/12.63kmph 3) 1.6km - 8:14(5:09/km) 133/138bpm [685b/km] 83cal 11.65/12.73kmph 4) 1.6km - 7:58(4:59/km) 133/138bpm [662b/km] 79cal 12.05/13kmph 5) 1.6km - 7:49(4:53/km) 130/134bpm [635b/km] 71cal 12.29/12.77kmph 6) 1.6km - 8:01(5:01/km) 132/137bpm [662b/km] 73cal 11.97/12.46kmph 7) 1.6km - 8:02(5:01/km) 134/138bpm [673b/km] 74cal 11.95/13.64kmph 8) 1.6km - 7:50(4:54/km) 133/137bpm [651b/km] 67cal 12.25/13.4kmph 9) 1.6km - 7:55(4:57/km) 134/138bpm [663b/km] 68cal 12.12/12.93kmph 10) 1.6km - 7:51(4:54/km) 132/144bpm [647b/km] 60cal 12.24/13.03kmph 11) 1.6km - 7:57(4:58/km) 133/141bpm [660b/km] 62cal 12.09/12.83kmph 12) 1.6km - 8:03(5:02/km) 133/149bpm [669b/km] 63cal 11.92/14.75kmph 13) 1.6km - 7:55(4:57/km) 134/142bpm [663b/km] 60cal 12.12/13.5kmph 14) 0.46km - 2:14(4:50/km) 132/135bpm [637b/km] 15cal 12.43/12.56kmph Add a comment |
1.2mi,
29:53 Walk - General
1) 1.88km - 29:53(15:54/km) 85/109bpm [1351b/km] 108cal 54/59rpm 3.78/8.13kmph
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4mi,
34:35Run - General
1) 1.6km - 9:22(5:52/km) 120/136bpm [703b/km] 82cal 10.24/12.63kmph
2) 1.6km - 8:28(5:17/km) 135/147bpm [714b/km] 91cal 11.35/12.63kmph 3) 1.6km - 8:35(5:22/km) 139/148bpm [745b/km] 94cal 11.19/11.96kmph 4) 1.56km - 8:11(5:14/km) 140/175bpm [733b/km] 86cal 11.46/16.53kmph Add a comment |