Ali
Last on at 4pm, 9th Dec 2024
MS
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Miles
14789 -
Miles
710 -
Miles
173
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My parkrun |
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Recent Training | |||
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22nd Dec
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General | 0.3mi | 2:09 |
22nd Dec
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General | 16.5mi | 2:00:25 |
21st Dec
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General | 1.5mi | 12:13 |
21st Dec
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General | 1mi | 6:01 |
21st Dec
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General | 4.2mi | 33:27 |
12 Month Benchmarks | Run | Bike |
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Mile | 4:23 | 56 |
5k | 15:03 | 2:55 |
5mi | 25:35 | 4:42 |
10k | 31:52 | 5:52 |
10mi | 51:49 | 10:34 |
Half | 1:10:35 | 15:40 |
Recent Pictures | |
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Read Everyone!
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- Best WAVA
Dist | Races | PB | WB |
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No recorded races
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 | 385 | 339 | 384 | 333 | 285 | 319 | 296 | 101 | 181 | 257 | 258 | 208 | 3347 |
2024 | 0 | 0 | 0 | 9 | 12 | 14 | 0 | 0 | 0 | 21 | 0 | 0 | 55 |
2023 | 334 | 274 | 262 | 308 | 295 | 282 | 298 | 248 | 168 | 291 | 336 | 360 | 3456 |
2023 | 0 | 0 | 12 | 0 | 96 | 61 | 63 | 14 | 0 | 0 | 0 | 0 | 246 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 0 | 0 | 0 | 0 | 0 | 30 |
2022 | 215 | 213 | 274 | 257 | 282 | 259 | 262 | 279 | 276 | 241 | 257 | 317 | 3130 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 39 | 38 | 0 | 49 | 8 | 0 | 134 |
2021 | 0 | 0 | 0 | 0 | 0 | 16 | 22 | 0 | 0 | 0 | 0 | 0 | 38 |
2021 | 203 | 224 | 224 | 268 | 244 | 236 | 258 | 131 | 216 | 258 | 240 | 136 | 2638 |
2021 | 0 | 0 | 0 | 0 | 24 | 54 | 106 | 84 | 7 | 0 | 0 | 0 | 275 |
2020 | 0 | 0 | 6 | 0 | 0 | 0 | 40 | 57 | 0 | 2 | 0 | 0 | 105 |
2020 | 0 | 0 | 0 | 37 | 241 | 290 | 282 | 236 | 311 | 268 | 234 | 293 | 2191 |
2019 | 0 | 0 | 0 | 13 | 0 | 1 | 0 | 0 | 0 | 0 | 10 | 0 | 24 |
2018 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
Mon 25th Nov
Nov 25
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Tue 26th Nov
Nov 26
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Wed 27th Nov
Nov 27
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Thu 28th Nov
Nov 28
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Fri 29th Nov
Nov 29
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Sat 30th Nov
Nov 30
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Sun 1st Dec
Dec 1
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1) 3.53km - 15:02(4:15/km) 129/134bpm [549b/km] 195cal 367/401W
2) 1.19km - 5:06(4:17/km) 134/136bpm [574b/km] 68cal 365/394W 3) 1.18km - 5:01(4:15/km) 137/139bpm [581b/km] 68cal 367/394W 4) 1.16km - 5:01(4:21/km) 136/138bpm [591b/km] 66cal 360/379W 5) 1.17km - 5:01(4:18/km) 138/140bpm [593b/km] 67cal 362/390W 6) 2.29km - 9:58(4:22/km) 135/141bpm [588b/km] 120cal 360/397W Add a comment
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1) 10.66km - 49:54(4:41/km) 137/146bpm [641b/km] 701cal 343/468W
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1) 6.58km - 31:01(4:43/km) 140/148bpm [659b/km] 450cal 340/407W
2) 0.1km - 20(3:28/km) 137/141bpm [474b/km] 5cal 390/459W 3) 0.14km - 40(4:42/km) 146/147bpm [687b/km] 10cal 366/439W 4) 0.1km - 21(3:29/km) 148/150bpm [516b/km] 6cal 389/447W 5) 0.13km - 39(4:50/km) 153/155bpm [738b/km] 11cal 358/412W 6) 0.1km - 21(3:16/km) 151/154bpm [494b/km] 6cal 413/460W 7) 0.12km - 35(5:01/km) 155/156bpm [779b/km] 10cal 337/435W Add a comment
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1) 2.14km - 11:05(5:11/km) 139/149bpm [720b/km] 155cal 310/348W
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1) 0.8km - 2:29(3:06/km) 156/171bpm [484b/km] 40cal 471/584W
2) 0.12km - 1:24(11:43/km) 153/172bpm [1793b/km] 23cal 90/502W 3) 0.81km - 2:28(3:03/km) 163/175bpm [496b/km] 44cal 478/564W 4) 0.13km - 1:24(10:44/km) 158/176bpm [1695b/km] 23cal 154/505W 5) 0.8km - 2:32(3:10/km) 163/175bpm [515b/km] 44cal 465/566W 6) 0.11km - 1:25(12:55/km) 156/176bpm [2015b/km] 23cal 107/493W 7) 0.81km - 2:31(3:07/km) 163/177bpm [507b/km] 44cal 470/537W 8) 0.13km - 1:25(10:51/km) 159/178bpm [1726b/km] 23cal 134/500W 9) 0.81km - 2:30(3:05/km) 165/177bpm [509b/km] 44cal 470/535W 10) 0.13km - 1:24(10:46/km) 159/177bpm [1712b/km] 23cal 125/502W 11) 0.81km - 2:31(3:07/km) 164/176bpm [511b/km] 45cal 467/560W 12) 0.11km - 1:26(13:03/km) 158/177bpm [2062b/km] 22cal 78/497W 13) 0.8km - 2:33(3:11/km) 163/176bpm [518b/km] 44cal 462/544W 14) 0.11km - 1:25(12:50/km) 158/176bpm [2028b/km] 23cal 72/489W 15) 0.8km - 2:28(3:06/km) 165/178bpm [510b/km] 44cal 479/558W 16) 0.09km - 1:23(15:19/km) 160/178bpm [2451b/km] 23cal 76/513W 17) 0.81km - 2:29(3:04/km) 166/177bpm [510b/km] 46cal 474/606W 18) 0.08km - 1:24(17:24/km) 160/177bpm [2784b/km] 22cal 42/510W 19) 0.8km - 2:25(3:02/km) 167/179bpm [505b/km] 45cal 486/617W 20) 0.01km - 8(12:58/km) 178/178bpm [2307b/km] 3cal 329/506W Add a comment
1) 4.16km - 19:42(4:44/km) 137/147bpm [649b/km] 286cal 344/461W
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1) 1km - 4:38(4:38/km) 142/153bpm [659b/km] 70cal 423/498W
2) 1km - 4:37(4:37/km) 150/153bpm [692b/km] 74cal 437/461W 3) 1km - 4:29(4:29/km) 147/152bpm [660b/km] 70cal 402/431W 4) 1km - 4:24(4:24/km) 142/148bpm [624b/km] 64cal 386/417W 5) 1km - 4:31(4:31/km) 152/158bpm [688b/km] 72cal 399/497W 6) 1km - 4:22(4:22/km) 154/161bpm [672b/km] 71cal 426/529W 7) 1km - 4:23(4:23/km) 153/157bpm [671b/km] 71cal 430/530W 8) 1km - 4:16(4:16/km) 148/152bpm [631b/km] 67cal 407/441W 9) 1km - 4:18(4:18/km) 150/152bpm [646b/km] 69cal 391/447W 10) 1km - 4:23(4:23/km) 153/158bpm [671b/km] 71cal 396/469W 11) 1km - 4:11(4:11/km) 152/158bpm [637b/km] 67cal 393/477W 12) 1km - 4:14(4:14/km) 152/157bpm [644b/km] 67cal 383/479W 13) 1km - 4:07(4:07/km) 146/150bpm [600b/km] 61cal 354/399W 14) 1km - 4:16(4:16/km) 149/155bpm [636b/km] 66cal 399/494W 15) 1km - 4:16(4:16/km) 147/156bpm [628b/km] 64cal 355/494W 16) 1km - 4:29(4:29/km) 143/154bpm [641b/km] 62cal 327/461W 17) 1km - 4:10(4:10/km) 144/152bpm [599b/km] 65cal 365/481W 18) 1km - 4:14(4:14/km) 155/158bpm [655b/km] 69cal 416/452W 19) 1km - 4:06(4:06/km) 150/154bpm [615b/km] 63cal 362/388W 20) 1km - 4:04(4:04/km) 145/147bpm [589b/km] 65cal 350/370W 21) 1km - 3:56(3:56/km) 148/151bpm [582b/km] 63cal 359/488W 22) 0.21km - 53(4:11/km) 152/154bpm [635b/km] 15cal 397/462W Add a comment
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Mon 2nd Dec
Dec 2
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Tue 3rd Dec
Dec 3
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Wed 4th Dec
Dec 4
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Thu 5th Dec
Dec 5
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Fri 6th Dec
Dec 6
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Sat 7th Dec
Dec 7
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Sun 8th Dec
Dec 8
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1) 0.82km - 4:14(5:11/km) 137/148bpm [710b/km] 57cal 302/392W
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1) 6.18km - 29:40(4:48/km) 138/144bpm [662b/km] 423cal 339/412W
2) 2km - 9:36(4:47/km) 142/148bpm [680b/km] 138cal 333/413W Add a comment
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1) 2.14km - 11:07(5:11/km) 132/142bpm [685b/km] 150cal 313/370W
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1) 0.01km - 12(20:45/km) 109/110bpm [2262b/km] 2cal 11/81W
2) 0.2km - 33(2:44/km) 122/149bpm [333b/km] 6cal 487/626W 3) 0.2km - 1:53(9:23/km) 138/154bpm [1295b/km] 28cal 190/472W 4) 0.2km - 32(2:42/km) 140/155bpm [378b/km] 8cal 448/633W 5) 0.2km - 1:49(9:03/km) 139/162bpm [1259b/km] 25cal 172/490W 6) 0.21km - 33(2:36/km) 142/157bpm [368b/km] 9cal 502/639W 7) 0.2km - 2:00(9:59/km) 137/168bpm [1368b/km] 26cal 149/477W 8) 0.2km - 32(2:40/km) 130/149bpm [347b/km] 7cal 411/620W 9) 0.2km - 1:55(9:33/km) 139/159bpm [1328b/km] 26cal 167/484W Add a comment
1) 1.82km - 6:02(3:19/km) 161/169bpm [534b/km] 104cal 463/634W
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1) 6.43km - 30:22(4:43/km) 138/152bpm [651b/km] 440cal 347/503W
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1) 6.48km - 30:02(4:38/km) 144/167bpm [668b/km] 453cal 356/449W
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1) 1km - 4:58(4:58/km) 137/148bpm [680b/km] 72cal 376/463W
2) 1km - 4:45(4:45/km) 139/143bpm [660b/km] 70cal 347/439W 3) 1km - 4:54(4:54/km) 138/142bpm [677b/km] 71cal 341/448W 4) 1km - 4:39(4:39/km) 136/140bpm [633b/km] 66cal 341/400W 5) 1km - 4:33(4:33/km) 136/140bpm [620b/km] 63cal 347/409W 6) 1km - 4:37(4:37/km) 139/141bpm [641b/km] 66cal 365/436W 7) 1km - 4:38(4:38/km) 141/144bpm [654b/km] 67cal 363/449W 8) 1km - 5:14(5:14/km) 139/145bpm [728b/km] 73cal 306/491W 9) 1km - 4:24(4:24/km) 147/152bpm [647b/km] 68cal 369/488W 10) 1km - 4:45(4:45/km) 138/149bpm [656b/km] 63cal 338/484W 11) 1km - 4:47(4:47/km) 131/143bpm [627b/km] 58cal 284/402W 12) 1km - 4:24(4:24/km) 141/152bpm [620b/km] 66cal 362/456W 13) 0.17km - 46(4:30/km) 145/147bpm [653b/km] 11cal 352/356W Add a comment
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1) 1km - 5:07(5:07/km) 126/134bpm [645b/km] 66cal 304/342W
2) 0.03km - 10(4:55/km) 133/134bpm [654b/km] 2cal 326/329W 3) 0.08km - 25(5:05/km) 134/135bpm [681b/km] 6cal 316/325W 4) 0.54km - 2:43(4:59/km) 139/143bpm [693b/km] 40cal 322/344W Add a comment
1) 0.01km - 4(7:06/km) 104/106bpm [739b/km] 83/87W
2) 0.16km - 24(2:33/km) 111/120bpm [283b/km] 4cal 471/585W 3) 0.2km - 2:00(9:58/km) 128/136bpm [1276b/km] 26cal 163/509W 4) 0.16km - 24(2:31/km) 116/118bpm [291b/km] 4cal 467/581W 5) 0.2km - 1:53(9:23/km) 129/143bpm [1210b/km] 23cal 172/519W 6) 0.16km - 24(2:29/km) 119/132bpm [295b/km] 5cal 485/595W 7) 0.2km - 1:48(9:00/km) 133/147bpm [1196b/km] 23cal 181/518W 8) 0.16km - 23(2:24/km) 128/139bpm [308b/km] 5cal 340/592W 9) 0.2km - 1:45(8:43/km) 139/151bpm [1211b/km] 23cal 187/527W 10) 0.16km - 23(2:24/km) 131/139bpm [314b/km] 5cal 402/621W 11) 0.2km - 1:47(8:57/km) 139/156bpm [1245b/km] 25cal 167/512W 12) 0.15km - 23(2:31/km) 129/142bpm [325b/km] 5cal 484/645W 13) 0.1km - 1:09(11:33/km) 142/154bpm [1641b/km] 16cal 121/568W Add a comment
1) 1.2km - 4:10(3:29/km) 154/162bpm [536b/km] 69cal 444/529W
2) 0.4km - 1:34(3:54/km) 159/163bpm [621b/km] 26cal 411/464W 3) 1.2km - 4:11(3:29/km) 165/167bpm [575b/km] 74cal 450/548W 4) 0.4km - 1:35(3:57/km) 163/166bpm [643b/km] 27cal 416/474W 5) 1.2km - 4:10(3:28/km) 166/169bpm [577b/km] 74cal 447/526W 6) 0.4km - 1:36(3:59/km) 163/169bpm [649b/km] 27cal 406/464W 7) 1.2km - 4:09(3:28/km) 167/170bpm [578b/km] 74cal 448/537W 8) 0.4km - 1:34(3:54/km) 166/170bpm [648b/km] 27cal 423/473W 9) 1.2km - 4:09(3:28/km) 167/171bpm [578b/km] 75cal 446/530W 10) 0.4km - 1:33(3:51/km) 167/171bpm [644b/km] 27cal 424/472W 11) 1.2km - 4:09(3:27/km) 169/171bpm [583b/km] 75cal 451/543W 12) 0.4km - 1:33(3:53/km) 167/171bpm [647b/km] 27cal 421/493W 13) 1.2km - 4:07(3:26/km) 169/172bpm [580b/km] 75cal 449/535W 14) 0.4km - 1:33(3:51/km) 168/171bpm [648b/km] 27cal 428/482W 15) 1.2km - 4:07(3:26/km) 170/173bpm [583b/km] 75cal 452/563W 16) 0.4km - 1:33(3:52/km) 167/172bpm [646b/km] 27cal 422/480W Add a comment
1) 1km - 5:08(5:08/km) 129/143bpm [662b/km] 69cal 319/422W
2) 1km - 4:54(4:54/km) 139/146bpm [681b/km] 72cal 318/396W 3) 1km - 4:40(4:40/km) 150/155bpm [701b/km] 74cal 349/430W 4) 1km - 4:51(4:51/km) 145/157bpm [703b/km] 76cal 374/516W 5) 0.11km - 31(4:47/km) 153/155bpm [731b/km] 8cal 333/351W Add a comment
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1) 1km - 4:30(4:30/km) 136/144bpm [612b/km] 66cal 374/414W
2) 1km - 4:18(4:18/km) 143/145bpm [614b/km] 68cal 403/423W 3) 1km - 4:20(4:20/km) 145/148bpm [629b/km] 69cal 398/450W 4) 1km - 4:23(4:23/km) 149/152bpm [654b/km] 70cal 406/428W 5) 1km - 4:19(4:19/km) 151/154bpm [653b/km] 70cal 404/433W 6) 1km - 4:19(4:19/km) 149/151bpm [642b/km] 69cal 396/442W 7) 1km - 4:15(4:15/km) 149/152bpm [634b/km] 68cal 394/464W 8) 1km - 4:14(4:14/km) 149/151bpm [630b/km] 68cal 395/441W 9) 1km - 4:15(4:15/km) 148/150bpm [628b/km] 67cal 373/411W 10) 1km - 4:09(4:09/km) 149/151bpm [618b/km] 66cal 370/412W 11) 1km - 4:10(4:10/km) 147/150bpm [612b/km] 63cal 374/409W 12) 1km - 4:16(4:16/km) 147/150bpm [627b/km] 64cal 375/428W 13) 1km - 4:11(4:11/km) 146/148bpm [611b/km] 63cal 369/397W 14) 1km - 4:11(4:11/km) 147/149bpm [616b/km] 64cal 373/409W 15) 1km - 4:09(4:09/km) 148/150bpm [614b/km] 63cal 370/391W 16) 1km - 4:11(4:11/km) 148/151bpm [618b/km] 66cal 379/399W 17) 1km - 4:21(4:21/km) 150/157bpm [653b/km] 67cal 380/500W 18) 1km - 4:12(4:12/km) 147/150bpm [618b/km] 66cal 384/429W 19) 1km - 4:17(4:17/km) 151/153bpm [647b/km] 66cal 394/474W 20) 1km - 4:14(4:14/km) 145/150bpm [613b/km] 66cal 376/432W 21) 1km - 4:07(4:07/km) 152/157bpm [627b/km] 65cal 418/453W 22) 1km - 4:09(4:09/km) 154/156bpm [638b/km] 65cal 406/457W 23) 1km - 4:07(4:07/km) 154/156bpm [634b/km] 64cal 375/402W 24) 1km - 4:15(4:15/km) 151/152bpm [641b/km] 66cal 379/449W 25) 0.02km - 5(3:52/km) 152/152bpm [587b/km] 1cal 384/386W Add a comment
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Mon 9th Dec
Dec 9
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Tue 10th Dec
Dec 10
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Wed 11th Dec
Dec 11
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Thu 12th Dec
Dec 12
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Fri 13th Dec
Dec 13
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Sat 14th Dec
Dec 14
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Sun 15th Dec
Dec 15
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1) 1km - 4:36(4:36/km) 131/139bpm [603b/km] 65cal 347/374W
2) 1km - 4:28(4:28/km) 138/140bpm [617b/km] 68cal 361/377W 3) 1km - 4:30(4:30/km) 143/148bpm [645b/km] 68cal 372/463W 4) 1km - 4:31(4:31/km) 141/143bpm [637b/km] 67cal 348/375W 5) 1km - 4:36(4:36/km) 140/144bpm [643b/km] 67cal 351/474W 6) 1km - 4:42(4:42/km) 148/156bpm [696b/km] 73cal 398/528W 7) 6.02km - 26:49(4:27/km) 140/148bpm [624b/km] 379cal 357/448W 8) 0.1km - 21(3:31/km) 140/144bpm [491b/km] 5cal 414/442W 9) 0.11km - 32(4:42/km) 147/148bpm [692b/km] 9cal 374/433W 10) 0.1km - 21(3:33/km) 146/147bpm [518b/km] 6cal 405/436W 11) 0.99km - 4:34(4:36/km) 139/149bpm [639b/km] 69cal 353/429W Add a comment
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1) 1.74km - 9:04(5:12/km) 125/134bpm [650b/km] 117cal 307/339W
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1) 1km - 3:29(3:29/km) 142/150bpm [494b/km] 55cal 439/499W
2) 0.2km - 44(3:40/km) 147/148bpm [539b/km] 12cal 425/430W Add a comment
1) 0.5km - 1:30(3:00/km) 127/137bpm [382b/km] 20cal 465/507W
2) 0.06km - 45(12:26/km) 140/155bpm [1740b/km] 11cal 156/500W 3) 0.41km - 1:10(2:51/km) 125/137bpm [355b/km] 15cal 479/566W 4) 0.05km - 29(9:48/km) 140/146bpm [1371b/km] 7cal 137/511W 5) 0.3km - 51(2:50/km) 123/130bpm [349b/km] 10cal 390/544W 6) 0.08km - 59(12:20/km) 120/129bpm [1480b/km] 11cal 92/512W 7) 0.4km - 1:11(2:58/km) 119/126bpm [352b/km] 13cal 479/540W 8) 0.1km - 1:02(10:21/km) 125/133bpm [1294b/km] 13cal 170/491W 9) 0.4km - 1:10(2:54/km) 116/123bpm [336b/km] 11cal 480/539W 10) 0.05km - 33(11:00/km) 120/126bpm [1320b/km] 6cal 129/510W 11) 0.31km - 50(2:42/km) 114/121bpm [308b/km] 8cal 478/588W 12) 0.07km - 1:01(14:36/km) 120/136bpm [1751b/km] 11cal 115/519W 13) 0.4km - 1:12(2:59/km) 111/117bpm [331b/km] 10cal 473/540W 14) 0.1km - 1:00(9:59/km) 113/119bpm [1128b/km] 9cal 160/487W 15) 0.41km - 1:11(2:52/km) 117/126bpm [335b/km] 11cal 436/514W 16) 0.05km - 30(9:54/km) 115/119bpm [1139b/km] 4cal 108/497W 17) 0.2km - 34(2:48/km) 116/126bpm [324b/km] 5cal 400/586W 18) 0.11km - 1:17(11:36/km) 110/123bpm [1275b/km] 10cal 99/502W 19) 0.4km - 1:09(2:54/km) 110/116bpm [318b/km] 9cal 468/531W 20) 0.1km - 1:00(9:57/km) 121/129bpm [1205b/km] 10cal 159/495W 21) 0.4km - 1:10(2:54/km) 119/126bpm [345b/km] 11cal 459/565W 22) 0.05km - 31(10:28/km) 127/139bpm [1328b/km] 6cal 163/493W 23) 0.2km - 34(2:51/km) 115/119bpm [327b/km] 5cal 471/586W 24) 0.1km - 1:16(12:40/km) 120/135bpm [1519b/km] 13cal 104/494W 25) 0.23km - 39(2:50/km) 111/130bpm [314b/km] 5cal 479/541W Add a comment
1) 1.49km - 5:02(3:23/km) 111/125bpm [375b/km] 58cal 442/495W
2) 1.5km - 4:57(3:18/km) 110/117bpm [364b/km] 53cal 453/472W 3) 0.01km - 2(3:06/km) 106/107bpm [328b/km] 454/454W Add a comment
1) 4.17km - 20:33(4:56/km) 132/154bpm [651b/km] 285cal 328/477W
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1) 12.02km - 54:39(4:33/km) 144/153bpm [655b/km] 816cal 356/515W
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1) 1.82km - 9:29(5:12/km) 133/141bpm [691b/km] 130cal 304/328W
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1) 0km - 3(0/km) 109/110bpm [INFb/km]
2) 0.1km - 16(2:37/km) 110/113bpm [287b/km] 2cal 332/599W 3) 0.05km - 44(14:46/km) 135/143bpm [1994b/km] 11cal 47/538W 4) 0.1km - 16(2:36/km) 137/141bpm [355b/km] 4cal 354/634W 5) 0.05km - 44(14:34/km) 141/149bpm [2054b/km] 11cal 110/544W 6) 0.1km - 16(2:36/km) 137/143bpm [356b/km] 4cal 243/578W 7) 0.05km - 44(14:45/km) 145/150bpm [2138b/km] 12cal 93/553W 8) 0.1km - 15(2:33/km) 136/141bpm [348b/km] 4cal 316/635W 9) 0.04km - 44(18:17/km) 142/147bpm [2596b/km] 11cal 92/513W 10) 0.1km - 15(2:31/km) 140/145bpm [353b/km] 4cal 235/647W 11) 0.05km - 44(14:40/km) 151/158bpm [2214b/km] 12cal 112/580W 12) 0.1km - 15(2:28/km) 144/148bpm [356b/km] 4cal 433/624W 13) 0.05km - 44(14:41/km) 152/154bpm [2233b/km] 12cal 127/605W 14) 0.1km - 15(2:30/km) 140/144bpm [349b/km] 4cal 335/654W 15) 0.05km - 44(14:44/km) 151/157bpm [2224b/km] 12cal 123/582W 16) 0.11km - 15(2:13/km) 143/146bpm [316b/km] 4cal 329/658W 17) 0.04km - 44(18:22/km) 150/154bpm [2755b/km] 12cal 84/572W 18) 0.1km - 15(2:27/km) 146/148bpm [358b/km] 4cal 333/657W 19) 0.05km - 43(14:17/km) 155/158bpm [2214b/km] 12cal 106/582W 20) 0.11km - 15(2:13/km) 148/151bpm [327b/km] 4cal 390/673W 21) 0.03km - 11(6:08/km) 151/155bpm [927b/km] 3cal 359/584W Add a comment
1) 1.07km - 5:48(5:24/km) 131/136bpm [707b/km] 75cal 262/308W
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1) 0.34km - 1:09(3:22/km) 146/163bpm [492b/km] 17cal 565/654W
2) 0.36km - 1:54(5:15/km) 156/174bpm [819b/km] 31cal 270/596W 3) 0.34km - 1:09(3:23/km) 147/167bpm [498b/km] 19cal 562/649W 4) 0.36km - 1:58(5:23/km) 152/171bpm [819b/km] 31cal 267/597W 5) 0.34km - 1:09(3:21/km) 155/168bpm [520b/km] 20cal 570/647W 6) 0.37km - 1:58(5:23/km) 152/173bpm [819b/km] 31cal 263/596W 7) 0.34km - 1:10(3:25/km) 156/169bpm [533b/km] 20cal 562/650W 8) 0.37km - 1:57(5:20/km) 155/173bpm [827b/km] 31cal 271/594W 9) 0.34km - 1:10(3:25/km) 157/171bpm [535b/km] 20cal 567/654W 10) 0.36km - 1:57(5:26/km) 154/172bpm [836b/km] 31cal 263/579W 11) 0.34km - 1:10(3:25/km) 156/172bpm [533b/km] 20cal 565/647W 12) 0.37km - 1:57(5:22/km) 154/172bpm [826b/km] 31cal 271/595W 13) 0.34km - 1:10(3:25/km) 158/172bpm [539b/km] 20cal 564/648W 14) 0.36km - 1:55(5:16/km) 157/173bpm [827b/km] 31cal 273/602W 15) 0.34km - 1:08(3:20/km) 160/173bpm [534b/km] 20cal 576/667W 16) 0.02km - 10(11:02/km) 173/175bpm [1910b/km] 3cal 312/594W Add a comment
1) 6.45km - 30:01(4:39/km) 138/156bpm [642b/km] 443cal 361/482W
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1) 7.11km - 33:25(4:42/km) 138/145bpm [649b/km] 476cal 342/432W
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1) 5.02km - 23:37(4:42/km) 138/144bpm [650b/km] 343cal 356/435W
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1) 0.34km - 1:48(5:15/km) 118/134bpm [620b/km] 21cal 277/356W
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1) 0.01km - 9(15:10/km) 109/109bpm [1653b/km] 1cal 58/105W
2) 0.1km - 17(2:43/km) 106/110bpm [287b/km] 3cal 335/602W 3) 0.04km - 40(15:06/km) 131/146bpm [1979b/km] 9cal 119/509W 4) 0.1km - 17(2:54/km) 130/139bpm [376b/km] 4cal 326/587W 5) 0.05km - 39(12:38/km) 136/153bpm [1719b/km] 9cal 111/507W 6) 0.1km - 17(2:47/km) 147/154bpm [409b/km] 5cal 290/605W 7) 0.04km - 36(14:29/km) 146/152bpm [2114b/km] 9cal 120/510W 8) 0.1km - 17(2:54/km) 147/152bpm [427b/km] 5cal 340/567W 9) 0.02km - 8(6:43/km) 152/160bpm [1022b/km] 2cal 340/468W Add a comment
1) 0.86km - 3:00(3:30/km) 132/176bpm [463b/km] 42cal 490/656W
2) 0.31km - 1:31(4:49/km) 169/179bpm [815b/km] 26cal 293/575W 3) 0.89km - 3:00(3:22/km) 170/180bpm [573b/km] 55cal 458/622W 4) 0.26km - 1:32(5:54/km) 168/173bpm [991b/km] 26cal 398/454W 5) 0.91km - 3:00(3:17/km) 178/184bpm [584b/km] 58cal 402/480W 6) 0.28km - 1:31(5:20/km) 174/179bpm [929b/km] 28cal 367/485W 7) 0.88km - 3:00(3:24/km) 174/178bpm [591b/km] 56cal 438/648W 8) 0.3km - 1:30(4:58/km) 172/180bpm [854b/km] 27cal 354/474W 9) 0.84km - 3:00(3:33/km) 177/184bpm [628b/km] 58cal 455/625W 10) 0.29km - 1:30(5:10/km) 172/180bpm [890b/km] 27cal 296/424W 11) 0.81km - 3:00(3:42/km) 179/184bpm [661b/km] 59cal 485/616W 12) 0.31km - 1:31(4:48/km) 172/176bpm [826b/km] 27cal 289/339W 13) 0.85km - 3:00(3:31/km) 178/185bpm [625b/km] 58cal 453/637W 14) 0.26km - 1:31(5:54/km) 167/179bpm [985b/km] 25cal 349/567W 15) 0.91km - 3:00(3:18/km) 178/183bpm [589b/km] 58cal 430/622W 16) 0.27km - 1:30(5:36/km) 170/177bpm [952b/km] 26cal 299/625W 17) 0.62km - 2:00(3:14/km) 173/179bpm [560b/km] 38cal 444/542W 18) 0.19km - 1:01(5:15/km) 175/179bpm [919b/km] 18cal 308/408W 19) 0.57km - 2:00(3:29/km) 174/180bpm [605b/km] 37cal 465/605W 20) 0.18km - 1:00(5:27/km) 169/176bpm [921b/km] 17cal 277/452W 21) 0.58km - 2:00(3:27/km) 173/181bpm [596b/km] 37cal 479/633W 22) 0.19km - 1:01(5:27/km) 169/174bpm [922b/km] 18cal 277/445W 23) 0.61km - 2:00(3:16/km) 178/184bpm [582b/km] 39cal 434/484W 24) 0.19km - 1:01(5:22/km) 170/177bpm [912b/km] 18cal 300/420W 25) 0.58km - 2:00(3:25/km) 175/180bpm [599b/km] 38cal 471/627W 26) 0.18km - 1:01(5:36/km) 174/179bpm [974b/km] 18cal 272/444W 27) 0.58km - 2:00(3:26/km) 176/184bpm [605b/km] 38cal 487/657W 28) 0.18km - 1:01(5:44/km) 170/178bpm [974b/km] 18cal 264/452W 29) 0.62km - 2:00(3:14/km) 177/185bpm [573b/km] 39cal 436/497W 30) 0.18km - 1:01(5:34/km) 176/182bpm [980b/km] 19cal 291/433W 31) 0.61km - 2:00(3:15/km) 179/186bpm [583b/km] 39cal 478/547W 32) 0.11km - 50(7:52/km) 169/180bpm [1330b/km] 15cal 184/436W Add a comment
1) 4.15km - 19:16(4:39/km) 141/155bpm [655b/km] 285cal 352/498W
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1) 1km - 4:40(4:40/km) 148/156bpm [692b/km] 73cal 396/500W
2) 1km - 4:15(4:15/km) 147/152bpm [625b/km] 66cal 380/471W 3) 1km - 3:58(3:58/km) 144/148bpm [571b/km] 61cal 317/443W 4) 1km - 4:18(4:18/km) 146/149bpm [628b/km] 67cal 374/523W 5) 1km - 4:22(4:22/km) 148/149bpm [645b/km] 69cal 398/439W 6) 1km - 4:35(4:35/km) 152/158bpm [697b/km] 73cal 430/592W 7) 1km - 4:42(4:42/km) 156/163bpm [733b/km] 76cal 406/546W 8) 1km - 4:16(4:16/km) 148/155bpm [632b/km] 66cal 424/569W 9) 1km - 4:17(4:17/km) 150/156bpm [642b/km] 66cal 403/508W 10) 1km - 4:19(4:19/km) 148/151bpm [638b/km] 66cal 383/470W 11) 1km - 4:17(4:17/km) 147/152bpm [630b/km] 65cal 377/472W 12) 1km - 4:11(4:11/km) 150/155bpm [628b/km] 66cal 396/506W 13) 1km - 4:09(4:09/km) 149/152bpm [619b/km] 64cal 431/497W 14) 1km - 4:11(4:11/km) 145/150bpm [607b/km] 62cal 396/441W 15) 1km - 4:14(4:14/km) 144/148bpm [610b/km] 63cal 411/483W 16) 1km - 4:06(4:06/km) 144/149bpm [591b/km] 62cal 396/468W 17) 1km - 4:09(4:09/km) 142/149bpm [590b/km] 64cal 392/480W 18) 1km - 4:14(4:14/km) 144/149bpm [609b/km] 68cal 393/495W 19) 1km - 4:14(4:14/km) 144/146bpm [608b/km] 68cal 371/439W 20) 1km - 4:13(4:13/km) 145/149bpm [612b/km] 67cal 390/533W 21) 1km - 4:11(4:11/km) 149/156bpm [623b/km] 67cal 377/502W 22) 1km - 4:07(4:07/km) 148/151bpm [609b/km] 67cal 384/497W 23) 1km - 4:06(4:06/km) 145/149bpm [594b/km] 65cal 370/432W 24) 1km - 4:08(4:08/km) 147/149bpm [607b/km] 67cal 375/424W 25) 1km - 4:05(4:05/km) 147/149bpm [600b/km] 66cal 390/478W 26) 0.05km - 12(4:00/km) 150/150bpm [600b/km] 3cal 438/447W Add a comment
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Mon 16th Dec
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1) 13.44km - 1:00:01(4:28/km) 141/151bpm [630b/km] 902cal 362/592W
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1) 1.73km - 9:02(5:14/km) 141/153bpm [738b/km] 130cal 317/372W
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1) 0.8km - 2:37(3:16/km) 153/167bpm [501b/km] 43cal 472/580W
2) 0.1km - 19(3:14/km) 168/168bpm [544b/km] 6cal 521/554W 3) 0.03km - 5(2:35/km) 168/168bpm [433b/km] 2cal 498/516W Add a comment
1) 0.3km - 51(2:50/km) 140/162bpm [397b/km] 12cal 486/681W
2) 0.11km - 53(7:59/km) 159/164bpm [1268b/km] 15cal 210/506W 3) 0.4km - 1:11(2:57/km) 161/172bpm [476b/km] 21cal 502/626W 4) 0.08km - 49(10:10/km) 167/177bpm [1697b/km] 15cal 122/523W 5) 0.5km - 1:29(2:57/km) 164/175bpm [485b/km] 26cal 525/686W 6) 0.06km - 49(13:38/km) 168/176bpm [2291b/km] 15cal 137/581W 7) 0.31km - 50(2:42/km) 158/171bpm [426b/km] 14cal 496/581W 8) 0.06km - 50(13:58/km) 165/172bpm [2304b/km] 15cal 83/555W 9) 0.6km - 1:47(2:59/km) 166/176bpm [495b/km] 33cal 502/633W 10) 0.14km - 1:05(7:43/km) 165/176bpm [1274b/km] 20cal 237/487W 11) 0.1km - 15(2:33/km) 149/153bpm [380b/km] 4cal 491/645W 12) 0.06km - 47(13:07/km) 157/161bpm [2059b/km] 13cal 63/562W 13) 0.61km - 1:48(2:58/km) 163/174bpm [482b/km] 32cal 493/626W 14) 0.14km - 1:19(9:22/km) 161/174bpm [1508b/km] 23cal 165/513W 15) 0.2km - 32(2:39/km) 147/162bpm [390b/km] 8cal 514/723W 16) 0.06km - 44(12:16/km) 162/165bpm [1987b/km] 13cal 111/628W 17) 0.11km - 14(2:09/km) 150/154bpm [323b/km] 4cal 367/667W 18) 0.06km - 45(12:30/km) 159/164bpm [1987b/km] 12cal 106/548W 19) 0.5km - 1:30(3:01/km) 164/173bpm [494b/km] 27cal 492/576W 20) 0.06km - 52(14:26/km) 167/174bpm [2410b/km] 16cal 77/477W 21) 0.2km - 32(2:42/km) 153/162bpm [412b/km] 9cal 479/676W 22) 0.06km - 49(13:37/km) 162/167bpm [2206b/km] 14cal 113/618W 23) 0.5km - 1:29(2:58/km) 164/175bpm [487b/km] 26cal 490/608W 24) 0.15km - 1:17(8:33/km) 162/175bpm [1384b/km] 22cal 186/496W 25) 0.31km - 50(2:42/km) 156/169bpm [421b/km] 14cal 495/562W 26) 0.05km - 46(15:19/km) 167/171bpm [2558b/km] 14cal 107/538W 27) 0.21km - 32(2:31/km) 158/166bpm [397b/km] 9cal 542/771W 28) 0.06km - 46(12:47/km) 166/170bpm [2122b/km] 13cal 141/556W 29) 0.41km - 1:10(2:50/km) 164/174bpm [464b/km] 21cal 502/630W 30) 0.06km - 45(12:33/km) 169/174bpm [2121b/km] 14cal 109/496W 31) 0.21km - 31(2:28/km) 159/167bpm [391b/km] 9cal 444/657W 32) 0.05km - 45(14:57/km) 166/170bpm [2483b/km] 14cal 146/583W 33) 0.61km - 1:48(2:57/km) 168/176bpm [495b/km] 33cal 499/620W 34) 0.13km - 1:21(10:22/km) 162/176bpm [1678b/km] 23cal 157/485W 35) 0.41km - 1:10(2:51/km) 158/171bpm [450b/km] 21cal 508/623W 36) 0.05km - 43(14:27/km) 167/172bpm [2413b/km] 13cal 97/572W 37) 0.3km - 49(2:44/km) 162/171bpm [443b/km] 14cal 498/593W 38) 0.06km - 56(15:28/km) 165/174bpm [2553b/km] 17cal 82/558W 39) 0.41km - 1:05(2:38/km) 164/176bpm [433b/km] 19cal 543/715W 40) 0.01km - 13(21:10/km) 176/176bpm [3726b/km] 4cal 281/590W Add a comment
1) 1.5km - 4:56(3:17/km) 159/170bpm [522b/km] 86cal 474/574W
2) 1.23km - 4:05(3:19/km) 171/172bpm [568b/km] 77cal 472/565W Add a comment
1) 4.16km - 20:46(5:00/km) 128/141bpm [640b/km] 278cal 339/458W
2) 0.09km - 17(3:19/km) 91/96bpm [301b/km] 4cal 360/517W 3) 0.12km - 5:57(50:45/km) 87/105bpm [4415b/km] 23cal 22/452W Add a comment
1) 4.02km - 18:59(4:43/km) 134/144bpm [633b/km] 266cal 341/399W
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1) 2.18km - 10:02(4:36/km) 129/134bpm [594b/km] 134cal 354/483W
2) 2.27km - 10:01(4:25/km) 131/134bpm [579b/km] 130cal 368/402W 3) 1.16km - 5:02(4:20/km) 135/138bpm [584b/km] 68cal 375/396W 4) 1.13km - 5:02(4:27/km) 130/135bpm [579b/km] 58cal 365/396W Add a comment
1) 10.66km - 49:07(4:36/km) 139/151bpm [640b/km] 725cal 367/531W
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1) 2.18km - 11:43(5:22/km) 121/134bpm [649b/km] 146cal 305/336W
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1) 0km - 9(4:39:56/km) 103/104bpm [28833b/km] 1cal 12/46W
2) 0km - 10(0/km) 101/103bpm [INFb/km] 1cal 3) 0.08km - 58(11:55/km) 120/131bpm [1430b/km] 11cal 95/528W 4) 0.01km - 9(11:42/km) 115/116bpm [1345b/km] 2cal 132/374W 5) 0.06km - 51(14:22/km) 129/138bpm [1853b/km] 12cal 112/477W 6) 0km - 9(1:22:41/km) 122/125bpm [10087b/km] 2cal 16/145W 7) 0.09km - 1:01(11:52/km) 129/140bpm [1530b/km] 14cal 125/532W 8) 0km - 9(0/km) 118/118bpm [INFb/km] 1cal 9) 0.09km - 1:01(11:19/km) 129/140bpm [1460b/km] 14cal 131/438W 10) 0km - 9(50:56/km) 115/117bpm [5857b/km] 1cal 23/92W 11) 0.11km - 1:00(9:12/km) 130/143bpm [1196b/km] 14cal 155/436W 12) 0.03km - 9(4:45/km) 118/120bpm [561b/km] 2cal 310/389W 13) 0.12km - 1:03(8:30/km) 131/140bpm [1114b/km] 14cal 154/453W 14) 0.02km - 9(9:11/km) 116/117bpm [1064b/km] 2cal 155/417W 15) 0.1km - 1:07(11:16/km) 127/141bpm [1432b/km] 14cal 122/490W 16) 0.01km - 9(25:29/km) 111/113bpm [2828b/km] 1cal 46/106W 17) 0.14km - 1:04(7:31/km) 127/139bpm [954b/km] 13cal 175/538W 18) 0.01km - 9(13:50/km) 109/112bpm [1508b/km] 1cal 63/140W 19) 0.1km - 1:05(10:19/km) 130/140bpm [1341b/km] 14cal 136/457W 20) 0.01km - 9(20:23/km) 117/119bpm [2385b/km] 2cal 70/147W 21) 0.11km - 1:06(9:55/km) 130/139bpm [1289b/km] 14cal 132/560W 22) 0km - 9(0/km) 115/119bpm [INFb/km] 1cal 23) 0.03km - 59(31:46/km) 130/138bpm [4129b/km] 13cal 35/94W 24) 0.03km - 8(5:22/km) 121/123bpm [649b/km] 2cal 255/506W 25) 0.05km - 10(2:55/km) 125/129bpm [365b/km] 2cal 436/497W Add a comment
1) 0.01km - 5(8:41/km) 99/99bpm [859b/km] 1cal
2) 0.16km - 27(2:46/km) 107/129bpm [296b/km] 4cal 490/627W 3) 0.19km - 1:31(8:01/km) 130/144bpm [1043b/km] 21cal 226/571W 4) 0.15km - 28(3:09/km) 128/142bpm [404b/km] 8cal 494/591W 5) 0.21km - 2:08(10:11/km) 123/150bpm [1253b/km] 23cal 159/541W 6) 0.16km - 27(2:46/km) 115/132bpm [319b/km] 5cal 513/623W 7) 0.19km - 1:38(8:36/km) 131/145bpm [1126b/km] 21cal 185/591W 8) 0.16km - 27(2:48/km) 121/137bpm [339b/km] 6cal 493/610W 9) 0.07km - 1:54(27:06/km) 120/148bpm [3251b/km] 20cal 46/574W Add a comment
1) 0.2km - 38(3:12/km) 132/148bpm [422b/km] 9cal 465/566W
2) 0.2km - 43(3:37/km) 153/156bpm [552b/km] 13cal 459/485W 3) 0.19km - 39(3:25/km) 158/160bpm [539b/km] 11cal 459/481W 4) 0.03km - 6(3:08/km) 160/160bpm [502b/km] 2cal 440/447W Add a comment
1) 6.52km - 31:44(4:52/km) 133/146bpm [647b/km] 449cal 345/470W
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1) 6.45km - 30:40(4:45/km) 133/139bpm [633b/km] 436cal 358/475W
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1) 2.43km - 12:13(5:02/km) 138/146bpm [694b/km] 180cal 343/462W
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1) 0.83km - 3:12(3:52/km) 162/172bpm [627b/km] 56cal 392/497W
2) 0.77km - 2:33(3:20/km) 172/173bpm [572b/km] 48cal 435/497W 3) 0.08km - 16(3:14/km) 173/174bpm [559b/km] 5cal 442/481W Add a comment
1) 1.91km - 6:07(3:12/km) 173/180bpm [552b/km] 118cal 444/553W
2) 0.04km - 3:22(1:28:13/km) 138/179bpm [12174b/km] 43cal 15/490W 3) 0.31km - 1:10(3:49/km) 150/171bpm [574b/km] 17cal 387/542W 4) 0.07km - 54(12:44/km) 167/173bpm [2126b/km] 17cal 106/471W 5) 0.29km - 1:10(3:58/km) 165/174bpm [655b/km] 21cal 362/497W 6) 0.07km - 1:01(14:34/km) 166/175bpm [2417b/km] 19cal 95/493W 7) 0.3km - 1:08(3:44/km) 163/174bpm [608b/km] 20cal 380/540W 8) 0.09km - 1:01(11:52/km) 167/175bpm [1981b/km] 18cal 108/487W 9) 0.3km - 1:08(3:46/km) 164/175bpm [617b/km] 20cal 375/531W 10) 0.11km - 55(8:45/km) 170/176bpm [1488b/km] 17cal 153/472W 11) 0.34km - 1:08(3:19/km) 167/176bpm [555b/km] 21cal 425/587W 12) 0.07km - 54(12:59/km) 171/177bpm [2220b/km] 17cal 94/539W 13) 0.37km - 1:08(3:07/km) 167/175bpm [522b/km] 20cal 441/546W 14) 0.06km - 56(15:46/km) 170/176bpm [2680b/km] 17cal 85/517W 15) 0.37km - 1:09(3:07/km) 165/175bpm [514b/km] 20cal 450/580W 16) 0.06km - 53(15:04/km) 171/177bpm [2577b/km] 17cal 90/507W 17) 0.34km - 1:09(3:24/km) 168/176bpm [572b/km] 21cal 422/568W 18) 0.06km - 55(14:51/km) 171/177bpm [2540b/km] 17cal 97/598W 19) 0.36km - 1:09(3:11/km) 167/176bpm [533b/km] 21cal 441/624W 20) 0.06km - 57(15:53/km) 171/177bpm [2716b/km] 18cal 83/566W 21) 0.34km - 1:08(3:20/km) 168/176bpm [560b/km] 21cal 399/569W 22) 0.05km - 52(16:53/km) 170/177bpm [2869b/km] 16cal 80/530W 23) 0.37km - 1:09(3:06/km) 167/176bpm [517b/km] 21cal 442/579W 24) 0.04km - 53(23:28/km) 171/176bpm [4013b/km] 17cal 61/528W 25) 0.35km - 1:07(3:09/km) 168/177bpm [530b/km] 20cal 433/603W 26) 0.03km - 4(1:49/km) 177/177bpm [320b/km] 2cal 525/559W Add a comment
1) 0.82km - 3:12(3:53/km) 161/171bpm [625b/km] 56cal 390/486W
2) 0.77km - 2:33(3:18/km) 173/174bpm [572b/km] 48cal 440/498W 3) 0.08km - 16(3:18/km) 174/174bpm [575b/km] 6cal 420/466W Add a comment
1) 3.91km - 17:59(4:36/km) 140/151bpm [644b/km] 277cal 370/503W
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1) 0.4km - 2:09(5:24/km) 133/140bpm [719b/km] 29cal 333/427W
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1) 26.55km - 2:00:25(4:32/km) 140/161bpm [635b/km] 1777cal 380/597W
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