Norrthwestarm

M55

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Recent Training
9th May	General	12.5mi	4:02:40
8th May	General	13mi	3:11:30
6th May	General	1.3mi	11:39
6th May	General	9.9mi	1:13:16
13th Apr	General	68.7mi	7:05:02

12 Month Benchmarks	Run	Bike
Mile	8:01	2:42
5k	28:18	10:54
5mi	45:23	19:14
10k	57:12	24:56
10mi	1:34:30	41:40
Half	2:04:43	55:19
20mi	3:20:27	1:26:15
Mara	5:03:01	2:01:23
50k	6:26:13	2:25:44
40mi	9:03:45	3:34:32

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	4			26:03 53.52	21:51 64.30				23:21 62.07								21:51 7:02/mi	64.30
6.2mi	1				44:35 63.80												44:35 7:11/mi	63.80
10km	19		48:15 58.14	47:16 59.83	44:05 64.67	47:00 61.15	53:23 54.28	45:09 64.71	47:10 62.46							1:00:05 52.09	44:05 7:06/mi	64.71
10mi	1						1:28:20 54.19										1:28:20 8:50/mi	54.19
13.1mi	36	1:49:13 55.61	1:39:15 61.70	1:39:15 62.21	1:34:00 66.24	1:33:20 67.27	1:36:56 65.32	1:35:59 66.54	1:47:06 60.15							2:05:06 54.80	1:33:20 7:07/mi	67.27
13.2mi	1								1:53:46 57.08								1:53:46 8:37/mi	57.08
20mi	5			2:40:03 60.67	2:32:00 64.41		2:32:27 65.31		2:43:00 62.14								2:32:00 7:36/mi	65.31
26mi	4									3:46:00 59.80				6:22:00 36.66	5:25:56 43.35	4:37:34 51.37	3:46:00 8:42/mi	59.80
26.2mi	48		4:35:32 46.60	3:40:23 58.75	3:26:32 63.21	3:32:10 62.05	3:18:22 66.93	3:21:00 66.62	3:32:23 63.59	3:44:45 60.62	4:12:00 54.54	3:39:00 63.31	5:08:21 45.37	4:10:55 56.26	4:19:05 54.98	4:25:06 54.23	3:18:22 7:34/mi	66.93
26.3mi	1													4:37:14 51.15			4:37:14 10:32/mi	51.15
26.4mi	3													5:21:50 44.27	4:34:00 52.48	5:38:48 42.83	4:34:00 10:23/mi	52.48
26.9mi	1															5:22:09 46.09	5:22:09 11:59/mi	46.09
27.6mi	1														5:19:00 47.60		5:19:00 11:33/mi	47.60
28mi	1															6:20:49 40.95	6:20:49 13:36/mi	40.95
30mi	5				4:36:08 55.76	4:15:41 60.72	4:32:00 57.57		5:04:00 52.40						6:00:58 46.54		4:15:41 8:31/mi	60.72
30.8mi	1															5:58:47 48.77	5:58:47 11:39/mi	48.77
50km	7				4:51:03 55.17	4:52:00 55.45		6:20:41 43.26	6:38:11 41.72					6:33:00 44.18		7:04:56 41.61	4:51:03 9:22/mi	55.45
32.2mi	2				5:10:00 54.25	5:10:46 54.57											5:10:00 9:38/mi	54.57
34.5mi	1												6:13:17 52.71				6:13:17 10:49/mi	52.71
35mi	2						6:18:19 50.26							6:43:00 50.17			6:18:19 10:49/mi	50.26
60km	1													6:37:00 55.11			6:37:00 10:39/mi	55.11
40mi	2				7:01:57 52.28		7:07:00 52.54										7:01:57 10:33/mi	52.54
43mi	1													7:26:00 58.37			7:26:00 10:22/mi	58.37
43.5mi	1					7:41:06 53.39											7:41:06 10:36/mi	53.39
45mi	5					7:36:00 56.21	7:12:30 59.77	6:54:05 62.97	7:11:55 60.89	7:17:29 60.64							6:54:05 9:12/mi	62.97
47mi	1													9:45:00 49.47			9:45:00 12:27/mi	49.47
48mi	1									9:18:47 51.25							9:18:47 11:38/mi	51.25
50mi	5						7:40:25 63.57	8:59:57 54.68	9:27:38 52.46							6:56:23 76.12	6:56:23 8:20/mi	76.12
100km	3					14:37:54 43.92	12:29:27 51.88	12:35:52 51.88									12:29:27 12:04/mi	51.88
69mi	2					14:13:45 52.13	13:07:21 57.01										13:07:21 11:25/mi	57.01
85mi	1					20:54:00 46.57											20:54:00 14:45/mi	46.57
86mi	2						20:55:00 47.63	21:31:00 46.69									20:55:00 14:36/mi	47.63
100mi	2						23:21:27 51.76	23:03:00 52.90									23:03:00 13:50/mi	52.90

2024		Result	WAVA	Distance
4 May	Dukeries 30		0.00	30mi
28 Apr	Bodmin Beast Marathon		0.00	26.9mi
18 Feb	Naseby 1645		0.00	16.45mi
27 Jan	Leicestershire 3 Peaks		0.00	16mi
7 Jan	Round Sheffield Run - Winter		0.00	20km
2023		Result	WAVA	Distance
26 Nov	Trust 10K - Clumber Park SB	1:00:05	52.09	10km
19 Nov	Clowne Half Marathon SB	2:05:06	54.80	13.1mi
15 Oct	Eden Marathon	4:44:32	50.52	26.2mi
7 Oct	Rowbotham Round Rotherham 50	12:19:04	42.88	50mi
10 Sep	Ponton Plod SB	5:38:48	42.83	26.4mi
2 Sep	Saints Way Challenge - Padstow to Fowey PB	6:20:49	40.95	28mi
19 Aug	Foxton Hound Ultra - 50k SB	7:04:56	41.61	50km
16 Jul	Fairlands Valley Marathon	5:10:56	46.23	26.2mi
24 Jun	Nomad Ultra 50 Miles PB	6:56:23	76.12	50mi
20 May	White Peak Marathon SB	4:25:06	54.23	26.2mi
6 May	Dukeries 30 PB	5:58:47	48.77	30.8mi
30 Apr	Roche Abbey Trail	5:21:41	44.69	26.2mi
16 Apr	Bodmin Beast Marathon PB	5:22:09	46.09	26.9mi
4 Mar	Belvoir Challenge 26 SB	4:37:34	51.37	26mi
18 Feb	Hardwick Hobble	26 / 0	0.00	6hr
4 Feb	Grim Leodis - Marathon	4:33:19	52.60	26.2mi
29 Jan	Feckin Frickly Frollic	4:46:25	50.19	26.2mi
15 Jan	The Rasselbock Run – Winter	26 / 0	0.00	6hr
7 Jan	Winter Sir Titus Trot	4:27:52	53.67	26.2mi
2022		Result	WAVA	Distance
30 Dec	Bridlington New Year Bonanza Day 1	4:29:36	52.84	26.2mi
24 Dec	Christmas Eve Trail Marathon and Half, Sapiston PB	5:19:00	47.60	27.6mi
17 Dec	Newark Showground Christmas Challenge	26 / 0	0.00	6hr
4 Dec	Headstock Challenge	5:31:23	42.99	26.2mi
3 Dec	Christmas Cracker Marathon	4:20:07	54.77	26.2mi
27 Nov	Colworth Hare and Tortoise Run PB	4:34:00	52.48	26.4mi
19 Nov	Vigilantes Maravan - Day 1	4:31:44	52.43	26.2mi
4 Nov	Enigma Fireworks Marathon	4:29:00	52.96	26.2mi
29 Oct	Hubble Bubble Marathon	4:24:36	53.84	26.2mi
16 Oct	Eden Marathon	4:33:55	52.01	26.2mi
9 Oct	Pierrepont Plod - Autumn	44 / 0	0.00	6hr
27 Mar	Bedford Autodrome Spring Marathon SB	4:19:05	54.98	26.2mi
5 Mar	Waterway 30 SB	6:00:58	46.54	30mi
26 Feb	Belvoir Challenge 26 SB	5:25:56	43.35	26mi
5 Feb	Grim Leodis	4:38:21	51.18	26.2mi
23 Jan	Feckin Frickly Frollic	4:49:16	49.25	26.2mi
8 Jan	Sir Titus Winter Trot Marathon	4:27:26	53.27	26.2mi
2021		Result	WAVA	Distance
30 Dec	Bridlington Year End Bonanza - day 1	4:26:44	52.92	26.2mi
18 Dec	Christmas Colliery Canter Day 1	4:38:55	50.61	26.2mi
12 Dec	Bingley Baubles Marathon	4:55:22	47.79	26.2mi
28 Nov	Colworth Hare and Tortoise Run SB	5:21:50	44.27	26.4mi
20 Nov	Vigilantes Maravan - Day 1	4:30:12	52.24	26.2mi
13 Nov	Kirkstall Abbey Trail Running Festival Marathon PB	4:37:14	51.15	26.3mi
31 Oct	Hubble Bubble Day 1	4:22:00	53.88	26.2mi
23 Oct	Thames Trot PB	9:45:00	49.47	47mi
19 Sep	The Rutland Marathon & Half Marathon	4:21:00	54.09	26.2mi
7 Aug	Enigma Z-Cars Marathon	4:27:00	52.87	26.2mi
25 Jul	Bedford Autodrome Summer Marathon SB	4:10:55	56.26	26.2mi
18 Jul	Fairlands Valley Challenge - Marathon SB	6:22:00	36.66	26mi
26 Jun	Nomad 50k SB	6:33:00	44.18	50km
20 Jun	Marriotts Way Trail Marathon	4:18:00	54.72	26.2mi
16 May	Shires and Spires Ultra SB	6:43:00	50.17	35mi
1 May	Country to Capital PB	7:26:00	58.37	43mi
18 Apr	The Longhorn PB	6:37:00	55.11	60km
2020		Result	WAVA	Distance
24 Oct	Beachy Head Marathon SB	5:08:21	45.37	26.2mi
6 Sep	Shires and Spires ultra PB	6:13:17	52.71	34.5mi
2019		Result	WAVA	Distance
24 Mar	Standard Chartered Stanley Marathon SB	3:39:00	63.31	26.2mi
2018		Result	WAVA	Distance
18 Mar	Standard Chartered Stanley Marathon SB	4:12:00	54.54	26.2mi
2017		Result	WAVA	Distance
7 May	Gutenberg Marathon Mainz PB	3:46:00	59.80	26mi
9 Apr	Brighton Marathon SB	3:44:45	60.62	26.2mi
28 Jan	Peddars Way Ultra PB	9:18:47	51.25	48mi
14 Jan	Country to Capital SB	7:17:29	60.64	45mi
2016		Result	WAVA	Distance
26 Dec	Aylesbury Boxing Day 5km SB	23:21	62.07	5km
4 Dec	Bedford Harriers Half Marathon SB	1:47:06	60.15	13.1mi
20 Nov	Herbert's Hole Challenge	58:01	50.78	10km
13 Nov	Watlington XC 10km	1:01:54	47.59	10km
12 Nov	Dirt Half Challenge PB	1:53:46	57.08	13.2mi
6 Nov	Marlow Half Marathon	1:49:09	59.02	13.1mi
29 Oct	Beachy Head Marathon	4:31:14	49.80	26.2mi
16 Oct	Frieth Hilly 10k	51:59	56.67	10km
9 Oct	Henley Half Marathon		0.00	13.1mi
24 Sep	The JW Ultra SB	5:04:00	52.40	30mi
26 Jun	Thame 10k SB	47:10	62.46	10km
5 Jun	Chiltern Chase 10k	1:14:00	39.81	10km
29 May	Weald Challenge 50km SB	6:38:11	41.72	50km
30 Apr	Thames Path 100		0.00	100mi
17 Apr	Brighton Marathon SB	3:32:23	63.59	26.2mi
3 Apr	Oakley 20 SB	2:43:00	62.14	20mi
5 Mar	Green Man Ultra		0.00	44.5mi
6 Feb	Thames Trot SB	9:27:38	52.46	50mi
16 Jan	Country to Capital SB	7:11:55	60.89	45mi
2015		Result	WAVA	Distance
13 Dec	Watlington Winter 10k	57:32:00	0.85	10km
6 Dec	Bedford Harriers Half Marathon	1:39:31	64.17	13.1mi
15 Nov	Valencia Marathon	3:32:53	62.90	26.2mi
1 Nov	Marlow Half Marathon	1:43:26	61.74	13.1mi
24 Oct	Beachy Head Marathon	4:37:00	48.34	26.2mi
11 Oct	Oxford Half Marathon SB	1:35:59	66.54	13.1mi
27 Sep	Robin Hood Marathon	3:28:36	64.19	26.2mi
29 Aug	Ridgeway Challenge SB	21:31:00	46.70	86mi
11 Jul	Race to the Stones 100k SB	12:35:52	51.88	100km
28 Jun	Thame 10k SB	45:09	64.71	10km
24 May	Weald Challenge 50km SB	6:20:41	43.26	50km
2 May	Thames Path 100 PB	23:03:00	52.90	100mi
12 Apr	Brighton Marathon SB	3:21:00	66.62	26.2mi
7 Mar	Green Man Ultra (Old Course)		0.00	46mi
7 Feb	Thames Trot SB	8:59:57	54.68	50mi
17 Jan	Country to Capital PB	6:54:05	62.97	45mi
2014		Result	WAVA	Distance
7 Dec	Bedford Harriers Half Marathon	1:37:18	65.08	13.1mi
16 Nov	Rugged Radnage 10k SB	53:23	54.28	10km
15 Nov	Dirt Half Challenge	1:40:56	62.73	13.1mi
25 Oct	Beachy Head Marathon	4:20:29	50.97	26.2mi
12 Oct	Henley Half Marathon SB	1:36:56	65.32	13.1mi
5 Oct	Watlington Skyline PB	1:28:20	54.19	10mi
13 Sep	The JW Ultra SB	4:32:00	57.57	30mi
23 Aug	Ridgeway Challenge PB	20:55:00	47.63	86mi
19 Jul	Race to the Stones 100k PB	12:29:27	51.88	100km
21 Jun	The Wall PB	13:07:21	57.01	69mi
1 Jun	Northants Ultra 35 Shires & Spires PB	6:18:19	50.26	35mi
3 May	Thames Path 100 SB	23:21:27	51.76	100mi
19 Apr	Compton Downland Challenge 40 SB	7:07:00	52.54	40mi
6 Apr	Brighton Marathon PB	3:18:22	66.93	26.2mi
23 Mar	Oakley 20 SB	2:32:27	65.31	20mi
7 Feb	Thames Trot SB	7:40:25	63.57	50mi
11 Jan	Country to Capital SB	7:12:30	59.77	45mi
2013		Result	WAVA	Distance
15 Dec	Up & Running half marathon	1:36:26	65.11	13.1mi
8 Dec	Bedford Harriers Half Marathon	1:48:32	57.85	13.1mi
16 Nov	Dirt Half Challenge	1:38:30	63.74	13.1mi
26 Oct	Beachy Head Marathon	4:23:07	50.03	26.2mi
13 Oct	Oxford Half Marathon PB	1:33:20	67.27	13.1mi
21 Sep	The JW Ultra PB	4:15:41	60.72	30mi
24 Aug	Ridgeway Challenge PB	20:54:00	46.57	85mi
11 Aug	Bearbrook 10K SB	47:00	61.15	10km
13 Jul	Race to the Stones 100k SB	14:37:54	43.92	100km
30 Jun	Thame 10K	50:32	56.87	10km
22 Jun	The Wall SB	14:13:45	52.13	69mi
1 Jun	Dartmoor Discovery 32.2 SB	5:10:46	54.57	32.2mi
6 May	Milton Keynes Marathon	3:33:55	61.54	26.2mi
14 Apr	Brighton Marathon SB	3:32:10	62.05	26.2mi
10 Mar	Milton Keynes Half Marathon	1:36:05	65.34	13.1mi
17 Feb	The London 50km Ultra SB	4:52:00	55.45	50km
2 Feb	Thames Trot PB	7:41:06	53.39	43.5mi
12 Jan	Country to Capital SB	7:36:00	56.21	45mi
2012		Result	WAVA	Distance
26 Dec	Aylesbury Boxing day 5K PB	21:51	64.30	5km
9 Dec	Bedford Harriers Half Marathon	1:36:55	64.25	13.1mi
4 Nov	Marlow Half Marathon	1:45:24	59.07	13.1mi
27 Oct	Beachy Head Marathon	4:15:00	51.20	26.2mi
14 Oct	Oxford Half Marathon SB	1:34:00	66.24	13.1mi
7 Oct	Nottingham Ultra PB	4:51:03	55.17	50km
30 Sep	South Bucks 10K PB	44:05	64.67	10km
22 Sep	The JW Ultra SB	4:36:08	55.76	30mi
16 Sep	Maidenhead Half Marathon	1:34:46	65.70	13.1mi
19 Aug	ULTRArace.Peaks PB	7:01:57	52.28	40mi
22 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:44:34	59.55	13.1mi
18 Jul	Waddesdon 5km	22:13	63.24	5km
15 Jul	Wycombe Half Marathon	1:39:00	62.89	13.1mi
24 Jun	CPM Thame 10k	43:42	65.23	10km
17 Jun	Dash for Dad West Wycombe Park	52:12	54.61	10km
9 Jun	Dartmoor Discovery 32.2 PB	5:10:00	54.25	32.2mi
7 May	Chalgrove Festival 10K PB	44:35	63.80	6.2mi
29 Apr	Milton Keynes Marathon	3:44:38	58.12	26.2mi
15 Apr	Brighton Marathon SB	3:26:32	63.21	26.2mi
1 Apr	Oakley 20	2:35:00	63.17	20mi
25 Mar	Water of Life Half Marathon	1:40:50	61.75	13.1mi
18 Mar	Ashby 20 PB	2:32:00	64.41	20mi
4 Mar	Milton Keynes Half Marathon	1:37:40	63.75	13.1mi
19 Feb	The Tribesports London Ultra	5:37:10	47.62	50km
2011		Result	WAVA	Distance
26 Dec	Aylesbury Boxing day 5K SB	26:03	53.52	5km
6 Nov	Marlow Half Marathon	1:40:00	61.75	13.1mi
9 Oct	Eden Project Marathon	3:56:00	54.86	26.2mi
4 Sep	Kenilworth Half Marathon	1:39:24	62.12	13.1mi
17 Jul	Wycombe Half Marathon	1:41:38	60.76	13.1mi
3 Jul	Princes Risborough 10k	47:24	59.66	10km
26 Jun	Thame CPM 10K SB	47:16	59.83	10km
10 Apr	Brighton Marathon SB	3:40:23	58.75	26.2mi
27 Mar	Oakley 20 SB	2:40:03	60.67	20mi
13 Mar	Nike Milton Keynes Half Marathon SB	1:39:15	62.21	13.1mi
2010		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon SB	1:39:15	61.70	13.1mi
7 Nov	Marlow Half Marathon	1:44:59	58.33	13.1mi
10 Oct	Henley Half Marathon	1:45:30	58.05	13.1mi
12 Sep	Wooburn Park 10K	48:35	57.74	10km
5 Sep	Headington 10k SB	48:15	58.14	10km
8 Aug	Bearbrook 10k	51:46	54.19	10km
18 Jul	Wycombe Half Marathon	1:53:50	53.80	13.1mi
13 Jun	St Albans Half Marathon	1:51:23	54.98	13.1mi
23 May	Coventry Half Marathon	1:56:08	52.73	13.1mi
18 Apr	Brighton Marathon SB	4:35:32	46.60	26.2mi
7 Mar	Nike Milton Keynes Half Marathon	1:50:37	55.36	13.1mi
2009		Result	WAVA	Distance
13 Dec	Bedford Harriers Half Marathon SB	1:49:13	55.61	13.1mi
11 Oct	Henley Half Marathon	1:58:15	51.36	13.1mi
19 Jul	Wycombe Half Marathon	1:56:00	52.36	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	46	27	27	4	25	0	0	0	0	0	0	0	129
2024	0	0	28	69	11	0	0	0	0	0	0	0	107
2023	83	79	34	75	106	58	69	77	83	84	27	16	791
2023	0	0	0	0	0	96	79	0	0	0	0	0	175
2022	0	0	0	0	0	60	107	97	148	79	106	151	748
2022	0	0	0	0	0	0	11	17	0	0	0	0	28

Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
68.7mi, 7:05:02 Bike - General 1) 5mi - 24:58(5:00/mi) 125/159bpm [624b/mi] 296cal 12.01/17.47mph 2) 5mi - 34:39(6:56/mi) 119/146bpm [824b/mi] 312cal 8.66/18.39mph 3) 5mi - 32:27(6:29/mi) 85/140bpm [552b/mi] 122cal 9.25/17.22mph 4) 5mi - 32:31(6:30/mi) 92/132bpm [598b/mi] 203cal 9.23/19.12mph 5) 5mi - 29:55(5:59/mi) 91/136bpm [545b/mi] 149cal 10.03/21.33mph 6) 5mi - 29:51(5:58/mi) 113/137bpm [675b/mi] 256cal 10.05/24.86mph 7) 5mi - 31:45(6:21/mi) 109/146bpm [692b/mi] 241cal 9.45/23.42mph 8) 5mi - 38:03(7:37/mi) 75/119bpm [571b/mi] 107cal 7.88/25.63mph 9) 5mi - 32:18(6:28/mi) 85/138bpm [549b/mi] 159cal 9.29/19.66mph 10) 5mi - 32:09(6:26/mi) 114/142bpm [733b/mi] 300cal 9.33/24.21mph 11) 5mi - 27:27(5:29/mi) 86/139bpm [472b/mi] 114cal 10.93/26.4mph 12) 5mi - 28:08(5:38/mi) 88/143bpm [495b/mi] 148cal 10.66/25.03mph 13) 5mi - 28:15(5:39/mi) 122/143bpm [689b/mi] 307cal 10.62/19.22mph 14) 3.71mi - 22:37(6:06/mi) 121/149bpm [738b/mi] 218cal 9.83/20.5mph Add a comment	-	-	-	-	-	-
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	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26
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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	Thu 2nd May May 2	Fri 3rd May May 3
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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	Thu 9th May May 9	Fri 10th May May 10
-	-	1.3mi, 11:39 Bike - General 1) 1.28mi - 11:39(9:08/mi) 119/145bpm [1087b/mi] 125cal 6.57/11.86mph Add a comment 9.9mi, 1:13:16 Bike - General 1) 5mi - 38:53(7:47/mi) 114/141bpm [887b/mi] 354cal 7.72/14.09mph 2) 4.92mi - 34:23(6:59/mi) 116/150bpm [810b/mi] 293cal 8.59/12.27mph Add a comment	-	13mi, 3:11:30 Run - General 1) 1mi - 10:50(10:50/mi) 121/135bpm [1312b/mi] 130cal 5.53/7.12mph 2) 1mi - 14:26(14:26/mi) 101/130bpm [1458b/mi] 92cal 4.16/6.24mph 3) 1mi - 14:25(14:25/mi) 114/129bpm [1643b/mi] 131cal 4.17/5.11mph 4) 1mi - 14:45(14:45/mi) 107/127bpm [1579b/mi] 97cal 4.07/4.42mph 5) 1mi - 14:26(14:26/mi) 105/132bpm [1516b/mi] 83cal 4.16/4.42mph 6) 1mi - 14:27(14:27/mi) 105/111bpm [1518b/mi] 83cal 4.15/4.51mph 7) 1mi - 14:37(14:37/mi) 101/110bpm [1477b/mi] 70cal 4.1/4.34mph 8) 1mi - 15:46(15:46/mi) 105/120bpm [1655b/mi] 93cal 3.81/4.24mph 9) 1mi - 18:14(18:14/mi) 106/131bpm [1933b/mi] 116cal 3.29/4.26mph 10) 1mi - 14:59(14:59/mi) 106/125bpm [1589b/mi] 90cal 4/4.26mph 11) 1mi - 15:05(15:05/mi) 104/113bpm [1569b/mi] 81cal 3.98/4.28mph 12) 1mi - 14:48(14:48/mi) 112/126bpm [1657b/mi] 110cal 4.06/4.38mph 13) 1mi - 14:35(14:35/mi) 104/114bpm [1517b/mi] 73cal 4.11/4.51mph 14) 0.01mi - 7(14:18/mi) 107/107bpm [1530b/mi] 4.2/3.99mph Add a comment	12.5mi, 4:02:40 Run - General 1) 1mi - 19:59(19:59/mi) 89/105bpm [1779b/mi] 113cal 3/34mph 2) 1mi - 20:57(20:57/mi) 87/103bpm [1822b/mi] 98cal 2.87/3.38mph 3) 1mi - 19:15(19:15/mi) 85/103bpm [1636b/mi] 82cal 3.12/3.86mph 4) 1mi - 20:19(20:19/mi) 84/93bpm [1706b/mi] 85cal 2.95/3.44mph 5) 1mi - 21:11(21:11/mi) 87/107bpm [1843b/mi] 96cal 2.83/3.4mph 6) 1mi - 19:22(19:22/mi) 88/110bpm [1705b/mi] 89cal 3.1/3.53mph 7) 1mi - 19:25(19:25/mi) 95/150bpm [1845b/mi] 111cal 3.09/5.49mph 8) 1mi - 18:42(18:42/mi) 107/124bpm [2001b/mi] 141cal 3.21/4.28mph 9) 1mi - 18:04(18:04/mi) 125/142bpm [2259b/mi] 200cal 3.32/4.19mph 10) 1mi - 17:13(17:13/mi) 116/145bpm [1998b/mi] 132cal 3.48/4.07mph 11) 1mi - 21:53(21:53/mi) 122/146bpm [2671b/mi] 195cal 2.74/4.24mph 12) 1mi - 16:18(16:18/mi) 107/124bpm [1745b/mi] 62cal 3.68/4.49mph 13) 0.45mi - 10:01(22:06/mi) 110/120bpm [2432b/mi] 50cal 2.71/4.32mph Add a comment	-

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