Tony W

Last on at 11am, 5th Jul 2023

M40

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Recent Training
3rd Jun	General	5.8mi	1:17:35
1st Jun	General	25.5mi	6:16:49
28th May	General	6.2mi	1:05:31
27th May	General	5.5mi	1:11:32
26th May	General	5.2mi	57:18

12 Month Benchmarks	Run	Bike
Mile	6:52	3:14
5k	22:49	0
5mi	39:30	0
10k	49:25	0
10mi	1:25:04	0
Half	1:52:05	0
20mi	3:22:01	0
Mara	4:44:16	0
50k	7:40:04	0
40mi	10:49:45	0
75k	12:30:49	0
50mi	13:49:37	0
100k	17:35:20	0

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Best Times
Best WAVA

Dist	Races	2017	2018	2019	PB	WB
1mi	4		5:49 67.46	7:44 51.11	5:49 5:49/mi	67.46
2.5mi	1			16:19 65.58	16:19 6:32/mi	65.58
5km	12	23:05 57.35	20:19 65.64	20:02 67.05	20:02 6:27/mi	67.05
4mi	1			34:04 51.03	34:04 8:31/mi	51.03
5mi	5		34:47 62.23		34:47 6:57/mi	62.23
6mi	1		42:06 61.96		42:06 7:01/mi	61.96
10km	12	48:35 55.32	42:48 63.15	44:02 61.78	42:48 6:53/mi	63.15
12km	2		55:09 59.42	55:06 59.85	55:06 7:23/mi	59.85
9.7mi	2		1:21:46 52.87	1:22:55 52.45	1:21:46 8:26/mi	52.87
13.1mi	22	1:47:17 55.03	1:36:38 61.46	1:34:17 63.42	1:34:17 7:12/mi	63.42
16.5mi	1			2:25:39 51.99	2:25:39 8:51/mi	51.99
20mi	1			2:46:55 55.95	2:46:55 8:21/mi	55.95

2019		Result	WAVA	Distance
21 Dec	Redway Runners Santa Saunter		0.00	1mi
8 Dec	Milton Keynes Winter Half Marathon	1:42:49	58.15	13.1mi
1 Dec	Bedford Harriers Half Marathon	1:35:54	62.35	13.1mi
17 Nov	St Neots Riverside Half Marathon PB	1:34:17	63.42	13.1mi
27 Oct	Bedford beer run PB	34:04	51.03	4mi
13 Oct	Ridgeway Run SB	1:22:55	52.45	9.7mi
28 Sep	MK Autumn Run	1:46:12	55.92	13.1mi
15 Sep	English Half Marathon - POSTPONED		0.00	13.1mi
15 Sep	EHM Mile		0.00	1mi
13 Sep	EHM 5K Night Race		0.00	5km
8 Sep	Tallinn Half Marathon	1:36:40	61.44	13.1mi
31 Jul	Doug Anderson 5k PB	20:02	67.05	5km
27 Jul	MK5000 PB Special PB	20:05	66.89	5000m
19 Jul	Beds AAA 10K SB	44:02	61.78	10km
13 Jul	Furzton Relay PB	16:19	65.58	2.5mi
6 Jul	Newport Pagnell Carnival 5k	20:49	64.53	5km
15 Jun	MK24 Solo	46 / 0	0.00	24hr
7 Jun	Marston Forest 5K	21:21	62.92	5km
26 May	Liverpool Rock And Roll 1 mile SB	7:44	51.11	1mi
26 May	Liverpool Rock 'n' Roll Half Marathon	1:50:11	53.90	13.1mi
25 May	Liverpool Rock And Roll 5K	32:44	41.04	5km
19 May	Sycamore 6 hour challenge	26 / 0	0.00	6hr
12 May	Stevington 12K PB	55:06	59.85	12km
6 May	Rightmove MK Half Marathon	1:42:39	57.86	13.1mi
5 May	Rightmove MK Rocket 5K	20:11	66.55	5km
28 Apr	The Longhorn	47:12	57.63	10km
20 Apr	Northampton Cakeathon	31 / 0	0.00	6hr
13 Apr	Run the Wild - Coffee Capers		0.00	10km
24 Mar	Oakley 20 PB	2:46:55	55.95	20mi
10 Mar	The Big Half	1:37:33	60.88	13.1mi
24 Feb	Naseby 1645 PB	2:25:39	51.99	16.45mi
2018		Result	WAVA	Distance
9 Dec	Milton Keynes Winter Half Marathon	1:50:01	53.98	13.1mi
2 Dec	Bedford Harriers Half Marathon	1:45:26	56.33	13.1mi
18 Nov	St Neots Riverside Half Marathon SB	1:36:38	61.46	13.1mi
31 Oct	Cattle Creepy	45:04	59.98	10km
21 Oct	Amsterdam Half Marathon	1:38:00	60.24	13.1mi
14 Oct	Ridgeway Run PB	1:21:46	52.87	9.7mi
29 Sep	NSPCC Milton Keynes Half Marathon	1:42:37	57.53	13.1mi
18 Sep	Millbrook MAD 5k	28:13	47.26	5km
2 Sep	Bedford RF Half	1:49:49	53.76	13.1mi
4 Aug	Beat the Barge	37:12	58.18	5mi
29 Jul	Wellingborough 5 PB	34:47	62.23	5mi
25 Jul	Doug Anderson 5k	21:12	62.90	5km
10 Jul	Milton Keynes 10k EMGP Series race 8	43:39	61.92	10km
3 Jul	Harborough 5 EMGP Series race 6	35:17	61.35	5mi
26 Jun	Weedon 10k EMGP Series	47:04	57.43	10km
24 Jun	Grimsthorpe Gallop (HM distance)	1:48:47	54.27	13.1mi
22 Jun	Redway Runners Track Mile Time Trial PB	5:49	67.46	1mi
17 Jun	Run Bedford 10k PB	42:48	63.15	10km
12 Jun	Banbury 5 EMGP Series	35:05	61.69	5mi
6 Jun	Corby 5 EMGP Series race 4	35:22	61.20	5mi
23 May	Rugby 6 EMGP Series PB	42:06	61.96	6mi
20 May	Liverpool Rock 'n' Roll Half Marathon	1:39:14	59.49	13.1mi
20 May	Liverpool Rock And Roll 1 mile	7:37	51.52	1mi
19 May	Liverpool Rock And Roll 5K	30:42	43.44	5km
13 May	Stevington 12K SB	55:09	59.42	12km
9 May	Silverstone 10k EMGP Series	44:21	60.95	10km
7 May	Milton Keynes Half Marathon	1:52:14	52.60	13.1mi
6 May	MK Rocket 5k SB	20:19	65.64	5km
29 Apr	Flitwick 10k	45:21	59.60	10km
8 Apr	Rutland Spring Half	1:41:31	58.16	13.1mi
18 Mar	Oakley 20		0.00	20mi
4 Mar	The Big Half	1:39:13	59.50	13.1mi
24 Feb	Big Fetch Mile - Bedford	6:32	60.06	1mi
18 Feb	MK Winter Half Marathon	1:42:44	57.47	13.1mi
10 Feb	Bedford parkrun	21:34	61.83	5km
14 Jan	Virtual Runner LIVE - 10K	45:55	58.87	10km
2017		Result	WAVA	Distance
3 Dec	Bedford Harriers Half Marathon SB	1:47:17	55.03	13.1mi
8 Oct	Adidas City Runs - Shoreditch 10K SB	48:35	55.32	10km
2 Sep	Bedford RF Half	1:51:56	52.48	13.1mi
26 Jul	Doug Anderson 5k SB	23:05	57.35	5km
18 Jun	Run Bedford 10k	52:11	51.51	10km
2 May	Silverstone 10k EMGP Series	54:41	49.15	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	32	51	51	17	9	0	0	0	0	0	0	0	161
2024	198	186	106	97	145	31	0	0	0	0	0	0	763
2024	1	0	0	0	0	0	0	0	0	0	0	0	1
2023	30	53	57	19	5	0	1	8	0	0	0	5	178
2023	222	187	214	226	189	158	183	164	172	113	97	141	2067
2022	4	5	19	33	13	1	12	28	15	22	8	3	162
2022	142	111	156	191	182	146	81	174	134	194	200	162	1872
2021	3	0	18	18	7	9	15	3	0	0	0	0	73
2021	73	46	72	87	103	113	83	85	90	99	107	120	1078
2020	8	31	27	0	0	7	2	0	0	0	0	0	75
2020	178	180	165	83	108	126	148	181	165	118	53	68	1573
2019	101	139	166	158	121	174	163	173	144	158	162	148	1807
2018	158	124	132	126	155	117	135	143	149	140	136	142	1657
2017	0	0	0	0	57	49	76	109	103	86	121	110	712

Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
5.6mi, 1:14:37 Run - General 1) 1km - 6:29(6:29/km) 116/129bpm [751b/km] 80cal 2) 1km - 9:54(9:54/km) 118/141bpm [1168b/km] 114cal 3) 1km - 6:55(6:55/km) 130/143bpm [900b/km] 99cal 4) 1km - 7:15(7:15/km) 132/141bpm [957b/km] 107cal 5) 1km - 9:58(9:58/km) 127/147bpm [1267b/km] 116cal 6) 1km - 8:46(8:46/km) 131/145bpm [1149b/km] 111cal 7) 1km - 6:28(6:28/km) 135/143bpm [872b/km] 97cal 8) 1km - 7:45(7:45/km) 130/143bpm [1008b/km] 96cal 9) 1km - 11:07(11:09/km) 127/145bpm [1416b/km] 118cal Add a comment	6.4mi, 57:43 Run - General 1) 1km - 5:51(5:51/km) 119/131bpm [696b/km] 84cal 2) 1km - 5:34(5:34/km) 137/145bpm [762b/km] 91cal 3) 1km - 5:39(5:39/km) 141/148bpm [796b/km] 95cal 4) 1km - 5:24(5:24/km) 147/152bpm [795b/km] 94cal 5) 1km - 5:30(5:30/km) 152/155bpm [835b/km] 94cal 6) 1km - 5:38(5:38/km) 152/164bpm [856b/km] 95cal 7) 1km - 5:30(5:30/km) 152/156bpm [835b/km] 92cal 8) 1km - 5:30(5:30/km) 153/158bpm [843b/km] 97cal 9) 1km - 5:38(5:38/km) 154/159bpm [868b/km] 98cal 10) 1km - 5:46(5:46/km) 154/161bpm [889b/km] 100cal 11) 0.34km - 1:43(5:01/km) 163/168bpm [817b/km] 33cal Add a comment	4.4mi, 1:07:58 Run - General 1) 1km - 10:04(10:04/km) 115/133bpm [1158b/km] 125cal 2) 1km - 10:11(10:11/km) 123/142bpm [1253b/km] 116cal 3) 1km - 7:50(7:50/km) 124/140bpm [971b/km] 97cal 4) 1km - 9:37(9:37/km) 118/141bpm [1136b/km] 104cal 5) 1km - 9:13(9:13/km) 125/144bpm [1151b/km] 110cal 6) 1km - 12:51(12:51/km) 113/139bpm [1453b/km] 105cal 7) 1km - 8:10(8:10/km) 131/165bpm [1069b/km] 104cal 8) 0km - 2(29:49/km) 111/111bpm [3309b/km] Add a comment	1.7mi, 30:27 Walk - General 1) 1km - 11:58(11:58/km) 89/116bpm [1065b/km] 88cal 41/83rpm 2) 1km - 10:25(10:25/km) 112/123bpm [1167b/km] 90cal 48/61rpm 3) 0.67km - 8:04(12:01/km) 106/121bpm [1273b/km] 72cal 36/59rpm Add a comment 1.5mi, 20:37 Walk - General 1) 1km - 8:38(8:38/km) 127/139bpm [1097b/km] 105cal 41/123rpm 2) 1km - 8:46(8:46/km) 131/136bpm [1149b/km] 111cal 48/124rpm 3) 0.36km - 3:12(8:49/km) 133/140bpm [1174b/km] 37cal 48/124rpm Add a comment	-	3.1mi, 30:28 Run - General 1) 1km - 6:19(6:19/km) 138/157bpm [873b/km] 91cal 2) 1km - 6:06(6:06/km) 156/161bpm [951b/km] 100cal 3) 1km - 6:02(6:02/km) 159/165bpm [959b/km] 98cal 4) 1km - 6:13(6:13/km) 157/167bpm [975b/km] 100cal 5) 0.96km - 5:48(6:04/km) 160/177bpm [972b/km] 97cal Add a comment	14.3mi, 3:45:57 Run - General 1) 1km - 7:31(7:31/km) 113/128bpm [850b/km] 93cal 2) 1km - 8:07(8:07/km) 122/137bpm [990b/km] 104cal 3) 1km - 8:09(8:09/km) 130/144bpm [1058b/km] 117cal 4) 1km - 8:16(8:16/km) 132/147bpm [1092b/km] 115cal 5) 1km - 11:40(11:40/km) 140/152bpm [1633b/km] 164cal 6) 1km - 11:44(11:44/km) 129/144bpm [1514b/km] 129cal 7) 1km - 12:19(12:19/km) 117/137bpm [1441b/km] 90cal 8) 1km - 9:28(9:28/km) 118/134bpm [1118b/km] 86cal 9) 1km - 8:54(8:54/km) 124/139bpm [1103b/km] 97cal 10) 1km - 12:21(12:21/km) 113/130bpm [1396b/km] 95cal 11) 1km - 9:12(9:12/km) 117/133bpm [1076b/km] 83cal 12) 1km - 10:59(10:59/km) 113/128bpm [1241b/km] 83cal 13) 1km - 10:52(10:52/km) 122/138bpm [1325b/km] 103cal 14) 1km - 8:37(8:37/km) 124/140bpm [1068b/km] 92cal 15) 1km - 11:33(11:33/km) 112/136bpm [1293b/km] 78cal 16) 1km - 10:30(10:30/km) 117/135bpm [1228b/km] 82cal 17) 1km - 10:49(10:49/km) 117/129bpm [1265b/km] 89cal 18) 1km - 10:46(10:46/km) 122/140bpm [1313b/km] 96cal 19) 1km - 10:22(10:22/km) 123/137bpm [1275b/km] 85cal 20) 1km - 8:43(8:43/km) 122/139bpm [1064b/km] 81cal 21) 1km - 9:08(9:08/km) 127/147bpm [1159b/km] 100cal 22) 1km - 7:25(7:25/km) 133/144bpm [986b/km] 93cal 23) 1km - 8:20(8:20/km) 133/152bpm [1109b/km] 97cal 24) 0.03km - 13(8:12/km) 140/141bpm [1148b/km] 2cal Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
6.2mi, 1:10:56 Run - General 1) 1km - 6:14(6:14/km) 121/134bpm [755b/km] 76cal 2) 1km - 7:29(7:29/km) 127/141bpm [951b/km] 102cal 3) 1km - 7:21(7:21/km) 135/146bpm [992b/km] 105cal 4) 1km - 6:08(6:08/km) 140/147bpm [858b/km] 99cal 5) 1km - 6:10(6:10/km) 148/155bpm [912b/km] 101cal 6) 1km - 7:35(7:35/km) 146/154bpm [1107b/km] 114cal 7) 1km - 7:24(7:24/km) 142/158bpm [1051b/km] 109cal 8) 1km - 5:49(5:49/km) 149/157bpm [867b/km] 95cal 9) 1km - 10:10(10:10/km) 139/152bpm [1414b/km] 131cal 10) 1km - 6:28(6:28/km) 142/161bpm [918b/km] 89cal 11) 0.03km - 8(4:15/km) 163/166bpm [692b/km] 3cal Add a comment	3.3mi, 57:12 Walk - General 1) 1km - 10:46(10:46/km) 88/105bpm [948b/km] 79cal 46/117rpm 2) 1km - 10:41(10:41/km) 91/104bpm [973b/km] 81cal 30/117rpm 3) 1km - 10:43(10:43/km) 97/120bpm [1039b/km] 90cal 34/114rpm 4) 1km - 10:35(10:35/km) 88/98bpm [931b/km] 74cal 35/59rpm 5) 1km - 10:21(10:21/km) 89/98bpm [920b/km] 81cal 30/119rpm 6) 0.35km - 4:06(11:46/km) 94/102bpm [1105b/km] 31cal 14/62rpm Add a comment	6.5mi, 1:22:55 Run - General 1) 1km - 6:23(6:23/km) 118/131bpm [752b/km] 86cal 2) 1km - 7:17(7:17/km) 125/135bpm [911b/km] 107cal 3) 1km - 8:32(8:32/km) 125/142bpm [1067b/km] 109cal 4) 1km - 8:19(8:19/km) 134/158bpm [1114b/km] 111cal 5) 1km - 8:59(8:59/km) 135/163bpm [1213b/km] 114cal 6) 1km - 7:05(7:05/km) 137/153bpm [970b/km] 103cal 7) 1km - 7:48(7:48/km) 137/157bpm [1068b/km] 109cal 8) 1km - 6:12(6:12/km) 152/164bpm [943b/km] 95cal 9) 1km - 7:02(7:02/km) 145/161bpm [1019b/km] 98cal 10) 1km - 7:09(7:09/km) 144/166bpm [1029b/km] 95cal 11) 0.53km - 8:10(15:21/km) 117/157bpm [1796b/km] 54cal Add a comment	-	1.1mi, 11:18 Run - General 1) 1km - 5:40(5:40/km) 143/147bpm [809b/km] 87cal 2) 0.74km - 5:39(7:39/km) 125/138bpm [956b/km] 75cal Add a comment 3.6mi, 30:44 Run - General 1) 1km - 5:54(5:54/km) 124/136bpm [732b/km] 86cal 2) 1km - 5:29(5:29/km) 139/145bpm [762b/km] 84cal 3) 1km - 5:27(5:27/km) 145/149bpm [790b/km] 95cal 4) 1km - 5:18(5:18/km) 147/150bpm [779b/km] 92cal 5) 1km - 5:05(5:05/km) 149/155bpm [758b/km] 88cal 6) 0.72km - 3:31(4:53/km) 156/160bpm [762b/km] 65cal Add a comment	3.1mi, 27:36 Run - General 1) 1km - 6:13(6:13/km) 124/134bpm [772b/km] 90cal 2) 1km - 5:35(5:35/km) 137/144bpm [765b/km] 93cal 3) 1km - 5:43(5:43/km) 140/149bpm [799b/km] 96cal 4) 1km - 5:07(5:07/km) 148/152bpm [757b/km] 92cal 5) 1km - 4:55(4:55/km) 152/160bpm [747b/km] 89cal 6) 0.01km - 3(5:18/km) 153/154bpm [811b/km] 1cal Add a comment	5.2mi, 57:18 Run - General 1) 1km - 8:06(8:06/km) 101/124bpm [818b/km] 78cal 2) 0.41km - 2:56(7:08/km) 106/116bpm [757b/km] 31cal 3) 0.91km - 5:00(5:29/km) 128/145bpm [702b/km] 71cal 4) 0.23km - 2:00(8:39/km) 132/146bpm [1141b/km] 26cal 5) 0.96km - 5:00(5:12/km) 140/151bpm [727b/km] 73cal 6) 0.22km - 2:00(9:05/km) 129/150bpm [1171b/km] 25cal 7) 0.93km - 5:00(5:22/km) 144/155bpm [774b/km] 85cal 8) 0.22km - 2:00(9:06/km) 145/163bpm [1320b/km] 26cal 9) 0.95km - 5:00(5:16/km) 148/162bpm [779b/km] 77cal 10) 0.24km - 2:00(8:27/km) 151/164bpm [1275b/km] 29cal 11) 0.95km - 5:00(5:16/km) 151/163bpm [794b/km] 77cal 12) 0.22km - 2:00(8:54/km) 135/156bpm [1202b/km] 24cal 13) 1km - 9:20(9:20/km) 121/136bpm [1129b/km] 105cal 14) 0.14km - 1:56(13:46/km) 116/123bpm [1598b/km] 15cal Add a comment 7.9mi, 2:14:39 Run - General 1) 1km - 9:31(9:31/km) 105/135bpm [1000b/km] 98cal 2) 1km - 14:34(14:34/km) 98/129bpm [1427b/km] 114cal 3) 1km - 10:12(10:12/km) 100/120bpm [1019b/km] 86cal 4) 1km - 11:33(11:33/km) 108/127bpm [1247b/km] 109cal 5) 1km - 11:38(11:38/km) 104/119bpm [1209b/km] 92cal 6) 1km - 11:07(11:07/km) 101/127bpm [1122b/km] 78cal 7) 1km - 11:53(11:53/km) 107/123bpm [1271b/km] 99cal 8) 1km - 11:34(11:34/km) 104/124bpm [1204b/km] 94cal 9) 1km - 10:44(10:44/km) 123/141bpm [1320b/km] 133cal 10) 1km - 7:23(7:23/km) 125/141bpm [922b/km] 85cal 11) 1km - 9:59(9:59/km) 122/141bpm [1218b/km] 103cal 12) 1km - 8:57(8:57/km) 124/140bpm [1111b/km] 90cal 13) 0.68km - 5:36(8:15/km) 131/154bpm [1080b/km] 63cal Add a comment
Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2
5.5mi, 1:11:32 Run - General 1) 1km - 7:19(7:19/km) 114/133bpm [834b/km] 80cal 2) 1km - 7:06(7:06/km) 138/156bpm [980b/km] 102cal 3) 1km - 6:36(6:36/km) 137/159bpm [903b/km] 101cal 4) 1km - 12:08(12:08/km) 127/147bpm [1541b/km] 134cal 5) 1km - 10:25(10:25/km) 126/142bpm [1312b/km] 109cal 6) 1km - 7:30(7:30/km) 134/154bpm [1005b/km] 91cal 7) 1km - 6:12(6:12/km) 144/163bpm [893b/km] 95cal 8) 1km - 8:17(8:17/km) 139/160bpm [1150b/km] 106cal 9) 0.89km - 6:00(6:44/km) 148/163bpm [997b/km] 95cal Add a comment	6.2mi, 1:05:31 Run - General 1) 1km - 6:20(6:20/km) 114/124bpm [723b/km] 89cal 2) 1km - 6:34(6:34/km) 123/141bpm [808b/km] 83cal 3) 1km - 6:46(6:46/km) 128/144bpm [867b/km] 92cal 4) 1km - 6:50(6:50/km) 132/146bpm [902b/km] 99cal 5) 1km - 7:00(7:00/km) 140/154bpm [980b/km] 95cal 6) 1km - 6:34(6:34/km) 145/166bpm [952b/km] 108cal 7) 1km - 6:06(6:06/km) 143/161bpm [871b/km] 94cal 8) 1km - 6:40(6:40/km) 144/161bpm [959b/km] 104cal 9) 1km - 6:53(6:53/km) 141/150bpm [970b/km] 92cal 10) 1km - 5:36(5:36/km) 150/172bpm [841b/km] 97cal 11) 0.02km - 11(7:48/km) 169/171bpm [1317b/km] 3cal Add a comment	-	-	-	25.5mi, 6:16:49 Run - General 1) 1km - 6:06(6:06/km) 131/146bpm [799b/km] 94cal 2) 1km - 6:42(6:42/km) 147/152bpm [985b/km] 109cal 3) 1km - 8:04(8:04/km) 152/156bpm [1225b/km] 130cal 4) 1km - 7:53(7:53/km) 153/159bpm [1206b/km] 131cal 5) 1km - 10:18(10:18/km) 153/161bpm [1575b/km] 173cal 6) 1km - 6:46(6:46/km) 148/155bpm [1003b/km] 107cal 7) 1km - 6:28(6:28/km) 146/155bpm [945b/km] 99cal 8) 1km - 6:44(6:44/km) 144/154bpm [969b/km] 96cal 9) 1km - 8:36(8:36/km) 128/147bpm [1100b/km] 94cal 10) 1km - 6:53(6:53/km) 143/152bpm [985b/km] 98cal 11) 1km - 7:50(7:50/km) 146/158bpm [1143b/km] 119cal 12) 1km - 10:18(10:18/km) 155/160bpm [1596b/km] 164cal 13) 1km - 10:12(10:12/km) 142/157bpm [1449b/km] 121cal 14) 1km - 10:10(10:10/km) 134/148bpm [1363b/km] 99cal 15) 1km - 7:49(7:49/km) 133/146bpm [1041b/km] 77cal 16) 1km - 7:50(7:50/km) 132/146bpm [1033b/km] 85cal 17) 1km - 7:57(7:57/km) 134/149bpm [1065b/km] 87cal 18) 1km - 11:27(11:27/km) 124/142bpm [1420b/km] 79cal 19) 1km - 21:58(21:58/km) 123/152bpm [2701b/km] 127cal 20) 1km - 8:17(8:17/km) 144/160bpm [1192b/km] 111cal 21) 1km - 8:09(8:09/km) 145/158bpm [1181b/km] 107cal 22) 1km - 7:59(7:59/km) 131/146bpm [1045b/km] 75cal 23) 1km - 8:39(8:39/km) 124/149bpm [1073b/km] 84cal 24) 1km - 7:51(7:51/km) 133/152bpm [1043b/km] 88cal 25) 1km - 14:04(14:04/km) 126/151bpm [1773b/km] 108cal 26) 1km - 10:46(10:46/km) 129/141bpm [1389b/km] 96cal 27) 1km - 9:16(9:16/km) 133/149bpm [1232b/km] 97cal 28) 1km - 11:54(11:54/km) 134/153bpm [1595b/km] 118cal 29) 1km - 10:45(10:45/km) 140/155bpm [1504b/km] 124cal 30) 1km - 8:49(8:49/km) 137/155bpm [1207b/km] 94cal 31) 1km - 10:26(10:26/km) 138/152bpm [1441b/km] 121cal 32) 1km - 12:15(12:15/km) 144/155bpm [1764b/km] 158cal 33) 1km - 11:14(11:14/km) 136/145bpm [1528b/km] 109cal 34) 1km - 15:59(15:59/km) 120/145bpm [1918b/km] 102cal 35) 1km - 7:51(7:51/km) 128/141bpm [1004b/km] 65cal 36) 1km - 8:14(8:14/km) 129/159bpm [1063b/km] 76cal 37) 1km - 7:43(7:43/km) 132/148bpm [1018b/km] 81cal 38) 1km - 6:54(6:54/km) 130/145bpm [897b/km] 82cal 39) 1km - 6:55(6:55/km) 138/153bpm [954b/km] 94cal 40) 1km - 6:11(6:11/km) 136/151bpm [841b/km] 79cal 41) 1km - 6:27(6:27/km) 142/158bpm [916b/km] 92cal 42) 0.05km - 12(3:55/km) 155/158bpm [606b/km] 4cal Add a comment	-
Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9
5.8mi, 1:17:35 Run - General 1) 1km - 7:37(7:37/km) 114/130bpm [868b/km] 88cal 2) 1km - 6:56(6:56/km) 130/149bpm [902b/km] 91cal 3) 1km - 6:51(6:51/km) 139/154bpm [951b/km] 103cal 4) 1km - 7:58(7:58/km) 133/148bpm [1060b/km] 105cal 5) 1km - 6:53(6:53/km) 133/149bpm [917b/km] 97cal 6) 1km - 7:22(7:22/km) 141/167bpm [1040b/km] 117cal 7) 1km - 11:24(11:24/km) 133/156bpm [1516b/km] 133cal 8) 1km - 6:41(6:41/km) 139/158bpm [928b/km] 92cal 9) 1km - 13:48(13:48/km) 122/155bpm [1685b/km] 119cal 10) 0.29km - 2:04(7:03/km) 132/139bpm [930b/km] 29cal Add a comment	-	-	-	-	-	-

Tony W

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