STATUS Running more!
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Races
120 -
Miles
7428 -
Miles
4 -
Miles
284 -
Miles
648 -
WAVA
68.76% -
Mile
6:27 -
5k
19:07 -
10k
39:45 -
10M
1:24:06 -
Half
1:43:44 -
Mara
3:32:25
About Me | |
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Plant eating, punk listening, beer drinking runner.
Show More...
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Random Q&A | See your Q&A |
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How do you pick yourself up when you need to? Go outside. |
Recent Blogs | |
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T-30: April wrapped | 6th May |
T-31: First ailment of the year | 28th Apr |
T-32: Left arm Lucozade DOMS | 22nd Apr |
T-33: The sub-40 10k | 14th Apr |
T-34: A bit of this, a bit of that | Apr 2024 |
My parkrun |
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Crystal Palace parkrun |
Recent Training | |||
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8th May
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General | 2.3mi | 23:02 |
7th May
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General | 6.3mi | 1:00:03 |
7th May
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Yoga | 0mi | 10:37 |
6th May
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General | 3.5mi | 30:23 |
5th May
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General | 2.4mi | 25:24 |
Planned Races | |
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Hackney Half Marathon | 19th May |
Beckenham Team Relay | 22nd May |
Dulwich Midsummer Relays | 19th Jun |
F’Laps | 6th Jul |
Valencia Marathon | 1st Dec |
12 Month Benchmarks | Run | Bike |
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Mile | 5:56 | 5:21 |
5k | 18:58 | 19:41 |
5mi | 31:44 | 0 |
10k | 39:34 | 0 |
10mi | 1:16:44 | 0 |
Half | 1:42:37 | 0 |
20mi | 2:53:27 | 0 |
Mara | 3:58:18 | 0 |
Buddies (5) |
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Followers (9) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2011 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
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1mi | 1 | 6:27 59.66 | 6:27
6:27/mi
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59.66 | ||||||||||||
2.6mi | 1 | 17:52 60.69 | 17:52
6:52/mi
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60.69 | ||||||||||||
5km | 86 | 24:25 52.63 | 24:26 52.59 | 23:56 53.70 | 22:55 56.25 | 24:01 53.84 | 21:18 60.98 | 20:04 65.50 | 19:07 68.76 | 19:07
6:09/mi
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68.76 | |||||
10km | 11 | 1:06:02 39.98 | 1:04:45 40.77 | 59:41 44.23 | 49:26 53.41 | 49:09 53.71 | 43:05 61.63 | 43:57 60.62 | 39:45 67.30 | 39:45
6:24/mi
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67.30 | |||||
10mi | 3 | 1:24:06 52.02 | 1:29:08 49.08 | 1:27:33 49.97 | 1:24:06
8:25/mi
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52.02 | ||||||||||
13.1mi | 9 | 1:49:05 53.15 | 1:46:11 54.60 | 1:47:53 53.74 | 1:48:23 53.55 | 1:44:54 55.43 | 1:43:44 56.20 | 2:03:23 47.41 | 1:43:44
7:55/mi
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56.20 | ||||||
26.2mi | 7 | 4:47:00 42.35 | 5:23:35 37.61 | 3:32:25 57.39 | 3:59:38 51.01 | 3:32:25
8:06/mi
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57.39 | |||||||||
55km | 1 | 7:13:38 39.07 | 7:13:38
12:41/mi
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39.07 | ||||||||||||
40mi | 1 | 8:18:52 41.40 | 8:18:52
12:28/mi
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41.40 |
Date | Planned Races | Distance | ||
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1 Dec | Valencia Marathon Confirmed | 26.2mi | ||
6 Jul | F’Laps | 24hr | ||
19 Jun | Dulwich Midsummer Relays | 1mi | ||
22 May | Beckenham Team Relay Confirmed | 2.6mi | ||
19 May | Hackney Half Marathon Confirmed | 13.1mi | ||
2024 | Result | WAVA | Distance | |
4 May | Crystal Palace parkrun | 32:06 | 40.95 | 5km |
27 Apr | Dulwich parkrun | 30:16 | 43.43 | 5km |
20 Apr | Dulwich parkrun | 21:45 | 60.43 | 5km |
13 Apr | RunThrough Battersea Park 10k PB | 39:45 | 67.30 | 10km |
6 Apr | Crystal Palace parkrun | 32:04 | 40.99 | 5km |
30 Mar | Dulwich parkrun PB | 19:07 | 68.76 | 5km |
23 Mar | Dulwich parkrun | 23:12 | 56.66 | 5km |
9 Mar | Crystal Palace parkrun | 31:30 | 41.73 | 5km |
2 Mar | Crystal Palace parkrun | 24:00 | 54.77 | 5km |
25 Feb | Brighton Half Marathon SB | 2:03:23 | 47.41 | 13.1mi |
24 Feb | Dulwich parkrun | 27:28 | 47.86 | 5km |
17 Feb | Exeter Riverside parkrun | 34:07 | 38.53 | 5km |
10 Feb | Dulwich parkrun | 19:35 | 67.12 | 5km |
3 Feb | Brockwell parkrun, Herne Hill | 34:13 | 38.42 | 5km |
27 Jan | Crystal Palace parkrun | 24:53 | 52.82 | 5km |
20 Jan | Dulwich parkrun | 32:36 | 40.32 | 5km |
13 Jan | Hilly Fields parkrun | 27:34 | 47.68 | 5km |
6 Jan | Crystal Palace parkrun | 25:07 | 52.33 | 5km |
1 Jan | Peckham Rye parkrun | 32:36 | 40.32 | 5km |
2023 | Result | WAVA | Distance | |
30 Dec | Warrington parkrun | 32:26 | 40.53 | 5km |
25 Dec | Dulwich parkrun SB | 20:04 | 65.50 | 5km |
23 Dec | Crystal Palace parkrun | 25:19 | 51.92 | 5km |
16 Dec | Beckenham Place parkrun | 24:34 | 53.51 | 5km |
2 Dec | Dulwich parkrun | 20:15 | 64.91 | 5km |
25 Nov | Crystal Palace parkrun | 32:41 | 39.95 | 5km |
11 Nov | Warrington Way PB | 8:18:52 | 41.40 | 40mi |
4 Nov | Crystal Palace parkrun | 24:59 | 52.27 | 5km |
28 Oct | Brockwell parkrun, Herne Hill | 32:59 | 39.59 | 5km |
22 Oct | RunThrough Battersea Park Marathon SB | 3:59:38 | 51.01 | 26.2mi |
21 Oct | Beckenham Place parkrun | 32:03 | 40.74 | 5km |
15 Oct | Bath Half PB | 1:43:44 | 56.20 | 13.1mi |
14 Oct | Bath Skyline parkrun | 23:47 | 54.90 | 5km |
7 Oct | The Doctor K Cup | 26:53 | 48.57 | 5km |
7 Oct | Burgess parkrun | 27:25 | 47.63 | 5km |
16 Sep | South Norwood parkrun | 32:00 | 40.81 | 5km |
10 Sep | Richmond RUNFEST Marathon | 4:33:13 | 44.74 | 26.2mi |
9 Sep | Dulwich parkrun | 31:31 | 41.43 | 5km |
2 Sep | Beckenham Place parkrun | 32:42 | 39.93 | 5km |
19 Aug | Hove Promenade parkrun | 20:28 | 63.80 | 5km |
12 Aug | Crystal Palace parkrun | 26:53 | 48.57 | 5km |
29 Jul | Crystal Palace parkrun | 21:38 | 60.36 | 5km |
15 Jul | Tøyen parkrun | 33:02 | 39.53 | 5km |
8 Jul | Crystal Palace parkrun | 27:01 | 48.33 | 5km |
21 Jun | Dulwich Midsummer Relays PB | 6:27 | 59.66 | 1mi |
10 Jun | Crystal Palace parkrun | 26:28 | 49.34 | 5km |
28 May | Edinburgh Marathon | 4:06:17 | 49.63 | 26.2mi |
17 May | Beckenham Team Relay PB | 17:52 | 60.69 | 2.6mi |
8 Apr | Crystal Palace parkrun | 29:17 | 44.59 | 5km |
25 Mar | Peckham Rye parkrun | 31:35 | 41.34 | 5km |
12 Mar | Brescia Art Marathon | 4:14:35 | 48.01 | 26.2mi |
25 Feb | Catford parkrun | 24:29 | 53.33 | 5km |
11 Feb | South Norwood parkrun | 23:25 | 55.76 | 5km |
5 Feb | Cancer Research London Winter Run 10K SB | 43:57 | 60.62 | 10km |
4 Feb | Crystal Palace parkrun | 26:30 | 49.27 | 5km |
28 Jan | Dulwich parkrun | 32:14 | 40.51 | 5km |
21 Jan | Beckenham Place parkrun | 34:10 | 38.22 | 5km |
1 Jan | Dulwich parkrun | 22:45 | 57.40 | 5km |
2022 | Result | WAVA | Distance | |
10 Dec | RunThrough Battersea Park 10k | 43:58 | 60.60 | 10km |
20 Nov | Conwy Half Marathon SB | 1:44:54 | 55.43 | 13.1mi |
29 Oct | Crystal Palace parkrun SB | 21:18 | 60.97 | 5km |
15 Oct | Crystal Palace parkrun | 22:22 | 58.07 | 5km |
8 Oct | The Doctor K Cup | 29:52 | 43.49 | 5km |
8 Oct | London Ultra 55 PB | 7:13:38 | 39.07 | 55km |
11 Sep | Richmond RUNFEST Half Marathon Postponed due to Queen's death :-( | 0.00 | 13.1mi | |
16 Jul | Dreiländergarten parkrun | 35:09 | 36.95 | 5km |
9 Jul | Tøyen parkrun | 23:23 | 55.54 | 5km |
25 Jun | Walmer and Deal Seafront parkrun | 35:39 | 36.43 | 5km |
18 Jun | Crystal Palace parkrun | 21:58 | 59.12 | 5km |
21 May | Anacostia parkrun | 23:40 | 54.88 | 5km |
23 Apr | Amsterdamse Bos parkrun | 32:13 | 40.31 | 5km |
16 Apr | Crystal Palace parkrun | 21:40 | 59.94 | 5km |
3 Apr | Manchester Marathon PB | 3:32:25 | 57.39 | 26.2mi |
27 Feb | The London 10k Winter Warmer Run SB | 43:05 | 61.63 | 10km |
13 Feb | Cancer Research London Winter Run 10K | 43:39 | 60.83 | 10km |
2021 | Result | WAVA | Distance | |
21 Nov | Conwy Half Marathon SB | 1:48:23 | 53.55 | 13.1mi |
13 Nov | Crystal Palace parkrun | 28:04 | 46.07 | 5km |
2 Oct | The Doctor K Cup | 27:03 | 47.81 | 5km |
18 Sep | The Fox 42k SB | 5:23:35 | 37.61 | 26.2mi |
28 Aug | Crystal Palace parkrun SB | 24:01 | 53.84 | 5km |
24 Jul | Beckenham Place parkrun | 24:49 | 52.11 | 5km |
30 Apr | Hugletts Half Marathon | 1:59:44 | 48.48 | 13.1mi |
28 Mar | Fetch Virtual Weekend Half Marathon | 2:02:54 | 47.23 | 13.1mi |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup SB | 22:55 | 56.25 | 5km |
14 Mar | Crystal Palace parkrun | 25:15 | 51.05 | 5km |
25 Jan | Crystal Palace parkrun | 26:48 | 48.10 | 5km |
2019 | Result | WAVA | Distance | |
3 Mar | Warwick Half Marathon SB | 1:47:53 | 53.74 | 13.1mi |
2018 | Result | WAVA | Distance | |
7 Oct | Petts Wood 10k SB | 49:09 | 53.71 | 10km |
4 Aug | Crystal Palace parkrun SB | 23:56 | 53.70 | 5km |
25 Mar | London Landmarks Half Marathon SB | 1:46:11 | 54.60 | 13.1mi |
2017 | Result | WAVA | Distance | |
14 Oct | Crystal Palace parkrun | 24:31 | 52.41 | 5km |
23 Sep | Crystal Palace parkrun | 25:02 | 51.33 | 5km |
2 Sep | Crystal Palace parkrun SB | 24:26 | 52.59 | 5km |
1 Jul | Crystal Palace parkrun | 25:24 | 50.59 | 5km |
13 May | Crystal Palace parkrun | 25:17 | 50.82 | 5km |
6 May | Peckham 10k SB | 49:26 | 53.41 | 10km |
25 Mar | Crystal Palace parkrun | 24:33 | 52.34 | 5km |
25 Feb | Lee Valley VeloPark 10k | 50:22 | 52.42 | 10km |
22 Jan | Denbies 10 SB | 1:27:33 | 49.97 | 10mi |
14 Jan | Crystal Palace parkrun | 25:04 | 51.26 | 5km |
2016 | Result | WAVA | Distance | |
26 Nov | Crystal Palace parkrun | 25:02 | 51.33 | 5km |
19 Nov | Crystal Palace parkrun | 24:59 | 51.43 | 5km |
15 Oct | Crystal Palace parkrun | 25:27 | 50.49 | 5km |
8 Oct | Crystal Palace parkrun | 25:36 | 50.20 | 5km |
17 Sep | Crystal Palace parkrun | 26:23 | 48.70 | 5km |
27 Aug | Crystal Palace parkrun | 26:02 | 49.36 | 5km |
23 Jul | Crystal Palace parkrun | 26:00 | 49.42 | 5km |
9 Jul | Crystal Palace parkrun | 26:07 | 49.20 | 5km |
2 Jul | Crystal Palace parkrun | 26:04 | 49.30 | 5km |
18 Jun | Crystal Palace parkrun | 25:23 | 50.62 | 5km |
21 May | Crystal Palace parkrun | 25:13 | 50.96 | 5km |
14 May | Crystal Palace parkrun | 25:23 | 50.62 | 5km |
30 Apr | Crystal Palace parkrun SB | 24:25 | 52.63 | 5km |
24 Apr | Angmering Bluebell Trail 10M SB | 1:29:08 | 49.08 | 10mi |
23 Apr | Crystal Palace parkrun | 24:35 | 52.27 | 5km |
16 Apr | Peckham Rye parkrun | 25:10 | 51.06 | 5km |
2015 | Result | WAVA | Distance | |
6 Dec | Mince Pie Ten Mile, Peacehaven, East Sussex PB | 1:24:06 | 52.02 | 10mi |
22 Mar | Wilmslow Half Marathon SB | 1:49:05 | 53.15 | 13.1mi |
2014 | Result | WAVA | Distance | |
31 Aug | Run Through Hyde Park 5 & 10 km SB | 59:41 | 44.23 | 10km |
6 Apr | Brighton Marathon SB | 4:47:00 | 42.35 | 26.2mi |
2013 | Result | WAVA | Distance | |
15 Sep | Firle 10k SB | 1:04:45 | 40.77 | 10km |
2011 | Result | WAVA | Distance | |
15 May | Great Manchester Run SB | 1:06:02 | 39.98 | 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 |
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2024 | 152 | 152 | 125 | 144 | 29 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 602 |
2023 | 0 | 0 | 0 | 2 | 10 | 0 | 37 | 0 | 4 | 0 | 0 | 0 | 53 |
2023 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0.3 |
2023 | 77 | 71 | 71 | 71 | 93 | 94 | 77 | 128 | 78 | 130 | 89 | 126 | 1105 |
2023 | 0 | 0 | 0 | 0 | 24 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 42 |
2022 | 9 | 10 | 0 | 22 | 0 | 0 | 3 | 6 | 0 | 0 | 0 | 0 | 49 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2022 | 146 | 195 | 188 | 117 | 70 | 83 | 59 | 66 | 71 | 97 | 87 | 68 | 1247 |
2022 | 0 | 0 | 0 | 0 | 33 | 0 | 23 | 0 | 0 | 0 | 0 | 0 | 55 |
2021 | 11 | 8 | 5 | 22 | 23 | 7 | 15 | 17 | 0 | 4 | 3 | 4 | 118 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 | 0 | 0 | 0.9 |
2021 | 131 | 96 | 134 | 104 | 89 | 97 | 97 | 95 | 95 | 128 | 114 | 100 | 1280 |
2020 | 0 | 0 | 12 | 59 | 43 | 32 | 25 | 45 | 2 | 16 | 40 | 35 | 309 |
2020 | 12 | 25 | 39 | 50 | 80 | 103 | 114 | 104 | 118 | 90 | 98 | 100 | 931 |
2020 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2019 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2019 | 31 | 34 | 40 | 34 | 34 | 27 | 7 | 20 | 33 | 34 | 19 | 13 | 325 |
2018 | 0 | 0 | 0 | 3 | 0 | 0 | 2 | 9 | 0 | 0 | 0 | 0 | 13 |
2018 | 43 | 27 | 34 | 22 | 54 | 42 | 51 | 51 | 34 | 27 | 14 | 17 | 417 |
2018 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 |
2017 | 9 | 2 | 8 | 16 | 8 | 9 | 12 | 5 | 22 | 5 | 3 | 0 | 98 |
2017 | 63 | 53 | 43 | 32 | 26 | 9 | 22 | 21 | 22 | 39 | 62 | 33 | 425 |
2016 | 17 | 24 | 16 | 41 | 10 | 12 | 26 | 29 | 58 | 40 | 47 | 34 | 353 |
2015 | 22 | 31 | 36 | 16 | 0 | 11 | 27 | 28 | 17 | 12 | 29 | 26 | 257 |
2014 | 51 | 76 | 70 | 9 | 5 | 10 | 29 | 0 | 24 | 20 | 18 | 4 | 316 |
2013 | 0 | 0 | 0 | 0 | 0 | 29 | 31 | 24 | 32 | 9 | 20 | 23 | 169 |
2012 | 7 | 10 | 7 | 0 | 20 | 7 | 26 | 13 | 39 | 13 | 26 | 0 | 168 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Pre-race easy!
🎧 Aerial Salad - R.O.I 1) 1km - 6:02(6:02/km) 137/165bpm [825b/km] 68cal 283/430W 2) 1km - 5:28(5:28/km) 153/165bpm [837b/km] 69cal 328/456W 3) 1km - 5:26(5:26/km) 154/164bpm [838b/km] 70cal 312/487W 4) 1km - 5:20(5:20/km) 155/158bpm [827b/km] 68cal 296/350W 5) 1km - 6:06(6:06/km) 158/165bpm [964b/km] 76cal 332/510W 6) 1km - 5:52(5:52/km) 157/164bpm [920b/km] 70cal 293/438W 7) 1km - 5:15(5:15/km) 152/163bpm [798b/km] 61cal 279/400W 8) 0.5km - 2:38(5:15/km) 153/160bpm [802b/km] 30cal 316/495W Add a comment
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Battersea Park 10k. Massive PB at 39:45!!
1) 0.01km - 8(9:53/km) 128/131bpm [1265b/km] 1cal 2) 1km - 3:59(3:59/km) 173/184bpm [688b/km] 57cal 467/647W 3) 1km - 4:01(4:01/km) 187/190bpm [750b/km] 62cal 379/449W 4) 1km - 3:58(3:58/km) 192/195bpm [760b/km] 63cal 408/463W 5) 1km - 3:57(3:57/km) 193/197bpm [761b/km] 63cal 393/435W 6) 1km - 4:01(4:01/km) 192/194bpm [772b/km] 64cal 387/415W 7) 1km - 4:01(4:01/km) 192/195bpm [770b/km] 64cal 423/507W 8) 1km - 4:00(4:00/km) 194/197bpm [775b/km] 65cal 375/395W 9) 1km - 4:00(4:00/km) 194/196bpm [775b/km] 65cal 422/482W 10) 1km - 3:57(3:57/km) 196/199bpm [775b/km] 65cal 401/456W 11) 1km - 3:43(3:43/km) 200/204bpm [744b/km] 64cal 433/516W 12) 0.07km - 16(4:05/km) 201/202bpm [820b/km] 5cal 509/558W 13th Apr 2024, 11:17am
Velociraptor wrote: Superb :)13th Apr 2024, 2:27pm
Sampson wrote: Thanks, V-rap! Add a comment
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Feeling surprisingly fresh!
🎧 The Business - Unpubbed (Acoustic) 1) 1km - 5:23(5:23/km) 145/159bpm [780b/km] 66cal 335/451W 2) 1km - 5:57(5:57/km) 145/155bpm [863b/km] 70cal 309/413W 3) 1km - 5:36(5:36/km) 155/165bpm [869b/km] 70cal 315/420W 4) 1km - 5:32(5:32/km) 157/165bpm [868b/km] 69cal 291/352W 5) 1km - 6:10(6:10/km) 154/162bpm [948b/km] 73cal 310/425W 6) 1km - 5:44(5:44/km) 153/163bpm [876b/km] 68cal 288/382W 7) 1km - 5:19(5:19/km) 148/163bpm [788b/km] 59cal 274/365W 8) 0.04km - 10(4:49/km) 147/147bpm [708b/km] 2cal 296/306W Add a comment
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Easy + strides
1) 1km - 7:17(7:17/km) 128/141bpm [933b/km] 69cal 251/350W 2) 1km - 7:14(7:14/km) 145/165bpm [1048b/km] 78cal 285/712W 3) 1km - 6:33(6:33/km) 138/156bpm [903b/km] 66cal 242/525W 4) 1km - 5:55(5:55/km) 138/169bpm [817b/km] 62cal 258/523W 5) 1km - 5:20(5:20/km) 148/164bpm [790b/km] 62cal 268/485W 6) 0.12km - 41(5:27/km) 141/144bpm [768b/km] 7cal 259/290W Add a comment
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1) 1km - 5:33(5:33/km) 142/152bpm [788b/km] 66cal 317/463W
2) 1km - 6:09(6:09/km) 153/161bpm [942b/km] 78cal 308/384W 3) 1km - 5:03(5:03/km) 159/166bpm [802b/km] 68cal 321/384W 4) 1km - 4:34(4:34/km) 154/161bpm [704b/km] 58cal 287/334W 5) 0.51km - 2:31(4:56/km) 160/169bpm [788b/km] 34cal 319/395W Add a comment
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Rosie's pyramid intervals
1) 1km - 6:47(6:47/km) 126/138bpm [855b/km] 65cal 250/489W 2) 1km - 6:43(6:43/km) 134/143bpm [900b/km] 68cal 233/255W 3) 0.44km - 3:38(8:21/km) 128/148bpm [1069b/km] 30cal 175/373W 4) 0.48km - 3:07(6:25/km) 138/151bpm [886b/km] 32cal 217/323W 5) 0.72km - 4:47(6:38/km) 132/142bpm [875b/km] 44cal 219/330W 6) 0.93km - 6:04(6:33/km) 136/147bpm [891b/km] 61cal 237/327W 7) 1km - 5:43(5:43/km) 139/150bpm [795b/km] 62cal 271/327W 8) 0.1km - 1:26(14:32/km) 119/138bpm [1730b/km] 7cal 65/278W 9) 0.88km - 5:32(6:15/km) 139/151bpm [869b/km] 58cal 260/327W 10) 0.68km - 4:20(6:22/km) 134/143bpm [854b/km] 42cal 233/312W 11) 0.48km - 3:09(6:32/km) 138/150bpm [902b/km] 31cal 227/329W 12) 0.99km - 6:37(6:42/km) 132/152bpm [884b/km] 65cal 238/348W Add a comment
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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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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1) 1km - 5:09(5:09/km) 135/170bpm [696b/km] 60cal 343/526W
2) 1km - 5:24(5:24/km) 151/162bpm [816b/km] 68cal 294/403W 3) 0.09km - 26(4:53/km) 155/157bpm [757b/km] 6cal 305/337W 4) 0.25km - 1:00(3:56/km) 156/171bpm [613b/km] 14cal 424/461W 5) 0.14km - 1:00(7:19/km) 167/172bpm [1222b/km] 13cal 344/443W 6) 0.26km - 1:00(3:54/km) 167/174bpm [652b/km] 14cal 357/462W 7) 0.16km - 1:00(6:24/km) 160/174bpm [1023b/km] 13cal 285/337W 8) 0.25km - 1:00(3:59/km) 155/166bpm [617b/km] 13cal 349/453W 9) 0.16km - 59(6:21/km) 163/166bpm [1035b/km] 13cal 304/462W 10) 0.23km - 1:00(4:26/km) 163/170bpm [722b/km] 14cal 410/501W 11) 0.2km - 1:30(7:18/km) 161/178bpm [1177b/km] 17cal 242/436W 12) 0.27km - 1:00(3:43/km) 158/172bpm [589b/km] 14cal 359/403W 13) 0.16km - 1:01(6:11/km) 158/172bpm [977b/km] 12cal 227/355W 14) 0.26km - 1:00(3:50/km) 154/166bpm [589b/km] 13cal 360/499W 15) 0.04km - 12(5:17/km) 166/168bpm [877b/km] 3cal 292/371W Add a comment
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Tempo Parkrun sandwich
Dulwich Park becoming my second home... 🎧 NOFX - Half Album 1) 1km - 5:51(5:51/km) 143/164bpm [835b/km] 68cal 310/394W 2) 1km - 6:37(6:37/km) 149/162bpm [986b/km] 74cal 279/354W 3) 1km - 5:20(5:20/km) 146/154bpm [779b/km] 63cal 277/309W 4) 1km - 5:29(5:29/km) 152/161bpm [834b/km] 67cal 292/327W 5) 0.18km - 1:25(7:57/km) 140/158bpm [1113b/km] 13cal 196/343W 6) 1km - 4:10(4:10/km) 171/179bpm [714b/km] 61cal 397/494W 7) 1km - 4:12(4:12/km) 177/184bpm [744b/km] 62cal 358/404W 8) 1km - 4:11(4:11/km) 179/185bpm [747b/km] 62cal 385/502W 9) 1km - 4:12(4:12/km) 183/189bpm [768b/km] 63cal 381/487W 10) 1km - 4:13(4:13/km) 180/189bpm [759b/km] 63cal 368/431W 11) 0.03km - 9(4:25/km) 184/185bpm [812b/km] 2cal 408/418W 12) 0.68km - 3:32(5:10/km) 159/184bpm [822b/km] 46cal 327/441W 13) 0.94km - 5:11(5:32/km) 153/163bpm [847b/km] 59cal 272/392W Add a comment
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First club run in a while. A joy to be back!
1) 1km - 5:40(5:40/km) 137/149bpm [777b/km] 66cal 309/471W 2) 1km - 5:56(5:56/km) 143/156bpm [849b/km] 69cal 307/436W 3) 1km - 6:30(6:30/km) 148/160bpm [963b/km] 75cal 296/416W 4) 1km - 5:47(5:47/km) 141/152bpm [816b/km] 64cal 279/347W 5) 1km - 5:28(5:28/km) 145/154bpm [794b/km] 62cal 276/323W 6) 1km - 5:46(5:46/km) 151/162bpm [871b/km] 68cal 311/419W 7) 1km - 6:02(6:02/km) 139/148bpm [838b/km] 65cal 257/327W 8) 1km - 5:39(5:39/km) 146/152bpm [826b/km] 63cal 283/350W 9) 1km - 5:34(5:34/km) 145/153bpm [806b/km] 64cal 284/306W 10) 1km - 5:48(5:48/km) 153/159bpm [888b/km] 70cal 309/342W 11) 1km - 5:46(5:46/km) 154/161bpm [889b/km] 69cal 303/356W 12) 1km - 7:08(7:08/km) 155/175bpm [1105b/km] 81cal 265/440W 13) 1km - 5:29(5:29/km) 153/159bpm [840b/km] 68cal 303/362W 14) 1km - 5:11(5:11/km) 152/161bpm [789b/km] 64cal 287/427W 15) 0.77km - 4:13(5:27/km) 156/171bpm [850b/km] 50cal 263/481W Add a comment
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3x3k threshold. This was horrible and I hated it!
(in hindsight probably because I had a cold brewing) 1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W 2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W 3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W 4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W 5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W 6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W 7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W 8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W 9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W 10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W 11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W 12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W 13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W 14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W 15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W 16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W 17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W 18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W 19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W 20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W 21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W 22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W 23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W Add a comment
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Gentle run to work
1) 1km - 5:40(5:40/km) 147/164bpm [834b/km] 70cal 339/456W 2) 1km - 7:07(7:07/km) 145/160bpm [1032b/km] 77cal 249/388W 3) 1km - 5:38(5:38/km) 146/155bpm [823b/km] 66cal 294/362W 4) 1km - 5:48(5:48/km) 141/152bpm [818b/km] 63cal 263/307W 5) 1km - 5:20(5:20/km) 154/165bpm [821b/km] 67cal 299/352W 6) 1km - 5:14(5:14/km) 162/166bpm [848b/km] 70cal 308/349W 7) 1km - 5:50(5:50/km) 154/165bpm [898b/km] 68cal 284/327W 8) 1km - 6:08(6:08/km) 150/160bpm [920b/km] 68cal 278/358W 9) 1km - 5:24(5:24/km) 163/169bpm [880b/km] 70cal 317/366W 10) 1km - 6:00(6:00/km) 154/161bpm [925b/km] 68cal 278/335W 11) 0.41km - 2:15(5:26/km) 155/156bpm [841b/km] 25cal 302/356W Add a comment
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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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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Easy post-cold run in the sunshine
1) 1km - 5:36(5:36/km) 143/165bpm [800b/km] 69cal 351/450W 2) 1km - 6:22(6:22/km) 147/177bpm [937b/km] 75cal 260/346W 3) 1km - 5:48(5:48/km) 144/151bpm [834b/km] 66cal 270/324W 4) 1km - 5:30(5:30/km) 148/157bpm [814b/km] 65cal 292/344W 5) 1km - 5:28(5:28/km) 151/160bpm [826b/km] 67cal 285/324W 6) 1km - 5:34(5:34/km) 152/162bpm [846b/km] 68cal 299/376W 7) 0.39km - 2:13(5:38/km) 153/162bpm [861b/km] 27cal 291/342W Add a comment
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Easy post-cold Parkrun
1) 1km - 6:01(6:01/km) 139/147bpm [836b/km] 69cal 277/331W 2) 1km - 6:04(6:04/km) 143/153bpm [867b/km] 71cal 268/301W 3) 1km - 5:48(5:48/km) 146/154bpm [846b/km] 68cal 266/310W 4) 1km - 6:07(6:07/km) 147/155bpm [900b/km] 72cal 280/314W 5) 1km - 5:34(5:34/km) 151/163bpm [840b/km] 69cal 276/336W 6) 0.07km - 24(5:43/km) 160/163bpm [913b/km] 5cal 306/314W Add a comment
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Nice easy long run with Rosie, topped off with a sausage roll.
1) 1km - 6:38(6:38/km) 114/121bpm [757b/km] 62cal 269/398W 2) 1km - 6:59(6:59/km) 119/126bpm [831b/km] 65cal 222/295W 3) 1km - 6:46(6:46/km) 125/132bpm [845b/km] 66cal 242/292W 4) 1km - 6:32(6:32/km) 124/131bpm [809b/km] 62cal 236/293W 5) 1km - 7:19(7:19/km) 125/134bpm [915b/km] 67cal 203/298W 6) 1km - 6:51(6:51/km) 123/136bpm [842b/km] 63cal 240/327W 7) 1km - 6:53(6:53/km) 126/136bpm [867b/km] 66cal 240/293W 8) 1km - 6:58(6:58/km) 129/136bpm [899b/km] 66cal 244/292W 9) 1km - 6:45(6:45/km) 123/132bpm [830b/km] 62cal 244/277W 10) 1km - 6:47(6:47/km) 128/136bpm [868b/km] 65cal 251/305W 11) 1km - 7:11(7:11/km) 126/134bpm [904b/km] 67cal 245/290W 12) 1km - 7:03(7:03/km) 127/136bpm [895b/km] 64cal 234/291W 13) 1km - 6:54(6:54/km) 124/128bpm [855b/km] 63cal 241/269W 14) 1km - 6:46(6:46/km) 149/163bpm [1007b/km] 70cal 250/305W 15) 1km - 6:54(6:54/km) 151/168bpm [1041b/km] 72cal 250/293W 16) 1km - 7:23(7:23/km) 135/148bpm [997b/km] 69cal 243/281W 17) 1km - 6:43(6:43/km) 136/150bpm [914b/km] 69cal 235/290W 18) 1km - 6:59(6:59/km) 138/152bpm [964b/km] 67cal 237/268W 19) 0.8km - 5:19(6:37/km) 141/151bpm [932b/km] 55cal 245/286W |
1) 1km - 5:44(5:44/km) 131/160bpm [751b/km] 64cal 336/480W
2) 1km - 5:58(5:58/km) 154/163bpm [918b/km] 75cal 310/396W 3) 1km - 5:20(5:20/km) 156/165bpm [833b/km] 69cal 306/420W 4) 1km - 5:26(5:26/km) 156/168bpm [848b/km] 70cal 277/391W 5) 1km - 5:37(5:37/km) 159/171bpm [892b/km] 72cal 305/386W 6) 1km - 5:54(5:54/km) 155/167bpm [914b/km] 73cal 260/414W 7) 0.19km - 1:01(5:23/km) 160/168bpm [860b/km] 14cal 354/464W 8) 0.33km - 1:52(5:44/km) 164/167bpm [939b/km] 24cal 313/438W Add a comment
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Threshold 6x1k+sprints
Not pushing my luck. The cold lingers. 1) 1km - 6:22(6:22/km) 121/148bpm [771b/km] 64cal 261/466W 2) 0.12km - 40(5:29/km) 132/143bpm [725b/km] 7cal 313/331W 3) 1km - 4:27(4:27/km) 135/158bpm [601b/km] 52cal 360/433W 4) 0.07km - 1:00(13:29/km) 116/130bpm [1564b/km] 6cal 88/425W 5) 1km - 4:23(4:23/km) 151/183bpm [661b/km] 57cal 372/512W 6) 0.08km - 1:00(12:39/km) 171/186bpm [2165b/km] 12cal 63/329W 7) 1km - 4:44(4:44/km) 175/186bpm [829b/km] 67cal 351/522W 8) 0.08km - 1:00(12:28/km) 168/182bpm [2093b/km] 12cal 112/321W 9) 1km - 4:52(4:52/km) 172/182bpm [838b/km] 68cal 340/536W 10) 0.08km - 1:00(12:02/km) 172/180bpm [2071b/km] 12cal 86/296W 11) 1km - 4:51(4:51/km) 174/183bpm [845b/km] 68cal 327/469W 12) 0.08km - 1:00(12:55/km) 166/180bpm [2143b/km] 13cal 85/386W 13) 1km - 4:44(4:44/km) 175/184bpm [829b/km] 67cal 336/605W 14) 0.05km - 28(10:27/km) 177/179bpm [1851b/km] 6cal 62/291W 15) 0km - 0(7:17/km) 177/177bpm [1289b/km] 86/86W 16) 0km - 1(11:09/km) 176/176bpm [1963b/km] 88/88W 17) 0km - 1(23:24/km) 176/176bpm [4118b/km] 88/88W 18) 0km - 1(34:27/km) 176/176bpm [6064b/km] 81/81W 19) 0km - 1(26:59/km) 176/176bpm [4748b/km] 73/73W 20) 0.01km - 9(19:57/km) 171/175bpm [3412b/km] 2cal 31/72W 21) 0km - 1(18:23/km) 166/166bpm [3053b/km] 62/62W 22) 0.08km - 1:00(12:07/km) 152/164bpm [1841b/km] 10cal 104/247W 23) 0.08km - 28(5:44/km) 154/159bpm [883b/km] 5cal 254/321W 24) 0.13km - 30(3:50/km) 165/176bpm [632b/km] 7cal 596/848W 25) 0.08km - 30(6:33/km) 177/181bpm [1161b/km] 7cal 294/505W 26) 0.12km - 30(4:15/km) 175/177bpm [743b/km] 7cal 495/624W 27) 0.04km - 30(14:12/km) 186/189bpm [2642b/km] 8cal 130/491W 28) 0.13km - 30(3:52/km) 185/187bpm [716b/km] 8cal 417/556W 29) 0.07km - 30(6:51/km) 186/188bpm [1274b/km] 7cal 331/525W 30) 0.13km - 30(3:56/km) 185/190bpm [728b/km] 8cal 509/702W 31) 0.06km - 30(7:46/km) 189/190bpm [1469b/km] 7cal 356/587W 32) 0.05km - 19(6:30/km) 186/190bpm [1210b/km] 5cal 260/305W Add a comment
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Hill sprints
1) 1km - 6:25(6:25/km) 141/154bpm [905b/km] 72cal 303/382W 2) 1km - 5:53(5:53/km) 141/152bpm [829b/km] 64cal 256/310W 3) 1km - 5:56(5:56/km) 145/173bpm [861b/km] 69cal 264/729W 4) 1km - 7:32(7:32/km) 151/174bpm [1138b/km] 88cal 208/696W 5) 1km - 6:00(6:00/km) 152/171bpm [913b/km] 72cal 269/740W 6) 1km - 6:14(6:14/km) 153/166bpm [953b/km] 72cal 258/387W 7) 0.08km - 25(5:27/km) 146/147bpm [796b/km] 4cal 268/300W Add a comment
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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
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Longer run with faster finish.
Parkrun add-on Beautiful weather! A joy to be out in it! 🎧 Frank Turner - Undefeated 1) 1km - 4:47(4:47/km) 158/169bpm [755b/km] 63cal 329/485W 2) 1km - 5:01(5:01/km) 168/177bpm [844b/km] 71cal 311/395W 3) 1km - 5:03(5:03/km) 167/175bpm [845b/km] 70cal 320/465W 4) 1km - 5:01(5:01/km) 170/180bpm [852b/km] 70cal 339/498W 5) 1km - 4:55(4:55/km) 174/181bpm [855b/km] 70cal 330/439W 6) 1km - 5:06(5:06/km) 171/179bpm [873b/km] 70cal 321/506W 7) 1km - 4:51(4:51/km) 170/179bpm [824b/km] 67cal 329/460W 8) 1km - 4:44(4:44/km) 177/184bpm [838b/km] 69cal 359/540W 9) 1km - 4:10(4:10/km) 180/186bpm [750b/km] 62cal 356/509W 10) 1km - 4:36(4:36/km) 181/189bpm [833b/km] 68cal 370/542W 11) 1km - 4:37(4:37/km) 188/194bpm [869b/km] 71cal 370/597W 12) 0.83km - 5:24(6:29/km) 171/192bpm [1108b/km] 68cal 284/575W Add a comment
Parkrun pacing 32'
1) 1km - 6:30(6:30/km) 146/157bpm [948b/km] 75cal 290/358W 2) 1km - 6:00(6:00/km) 147/154bpm [881b/km] 70cal 270/325W 3) 1km - 6:18(6:18/km) 141/157bpm [889b/km] 68cal 254/319W 4) 1km - 6:48(6:48/km) 156/159bpm [1060b/km] 78cal 272/358W 5) 1km - 5:59(5:59/km) 151/157bpm [903b/km] 68cal 247/284W 6) 0.09km - 30(5:33/km) 155/158bpm [861b/km] 6cal 263/278W Add a comment
Jog to Parkrun
1) 0.95km - 6:12(6:31/km) 136/147bpm [886b/km] 66cal 265/357W Add a comment
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Very easy
1) 1km - 6:20(6:20/km) 134/147bpm [850b/km] 68cal 298/546W 2) 1km - 6:51(6:51/km) 136/146bpm [932b/km] 70cal 247/361W 3) 1km - 6:35(6:35/km) 131/144bpm [863b/km] 62cal 241/366W 4) 0.91km - 5:38(6:12/km) 136/148bpm [844b/km] 59cal 258/351W Add a comment
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1) 1km - 5:37(5:37/km) 132/151bpm [741b/km] 64cal 332/451W
2) 1km - 5:43(5:43/km) 148/158bpm [846b/km] 70cal 300/435W 3) 1km - 5:18(5:18/km) 145/151bpm [768b/km] 63cal 295/352W 4) 1km - 5:10(5:10/km) 149/160bpm [770b/km] 65cal 297/425W 5) 1km - 5:24(5:24/km) 151/160bpm [815b/km] 69cal 311/398W 6) 0.57km - 3:11(5:37/km) 154/156bpm [864b/km] 40cal 307/421W Add a comment
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1) 1km - 5:30(5:30/km) 145/174bpm [798b/km] 67cal 337/530W
2) 1km - 6:02(6:02/km) 150/160bpm [905b/km] 72cal 290/374W 3) 0.81km - 4:17(5:19/km) 148/152bpm [786b/km] 51cal 274/330W 4) 1km - 4:05(4:05/km) 176/184bpm [718b/km] 61cal 358/569W 5) 1km - 4:05(4:05/km) 187/190bpm [763b/km] 64cal 393/449W 6) 0.18km - 3:00(16:53/km) 147/189bpm [2481b/km] 26cal 24/401W 7) 1km - 3:55(3:55/km) 177/193bpm [692b/km] 61cal 405/658W 8) 0.12km - 3:00(25:40/km) 151/188bpm [3875b/km] 27cal 10/305W 9) 1km - 3:55(3:55/km) 183/193bpm [716b/km] 60cal 437/861W 10) 0.12km - 3:00(24:36/km) 154/191bpm [3788b/km] 26cal 5/284W 11) 0.5km - 1:52(3:44/km) 175/190bpm [654b/km] 26cal 440/867W 12) 0.16km - 3:00(18:28/km) 153/194bpm [2824b/km] 25cal 21/372W 13) 0.5km - 1:52(3:44/km) 176/195bpm [656b/km] 29cal 539/804W 14) 1km - 7:58(7:58/km) 151/196bpm [1203b/km] 80cal 208/599W 15) 0.7km - 4:33(6:31/km) 154/162bpm [1005b/km] 49cal 269/400W Add a comment
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1) 1km - 6:29(6:29/km) 135/149bpm [875b/km] 70cal 285/420W
2) 1km - 6:39(6:39/km) 133/147bpm [884b/km] 65cal 242/326W 3) 1km - 6:02(6:02/km) 135/147bpm [815b/km] 64cal 257/318W 4) 0.64km - 3:50(6:00/km) 146/155bpm [877b/km] 45cal 280/340W 5) 0km - 2(10:42/km) 143/143bpm [1531b/km] 205/206W Add a comment
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