Tom Fryers
Last on at 8am, 7th Oct 2024
MS
- About
- Bests
- All Races
- Mileage
- Training
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Races
11 -
Miles
7791 -
Miles
36 -
Miles
7468 -
Miles
883 -
WAVA
78.12% -
3000m
11:11 -
5k
16:27 -
5000m
19:09 -
10k
37:05 -
10M
1:12:53 -
Half
1:21:47
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| Recent Training | |||
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23rd Nov
|
General | 2.2mi | 12:10 |
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23rd Nov
|
General | 3.1mi | 17:59 |
|
23rd Nov
|
General | 2.2mi | 10:56 |
|
22nd Nov
|
General | 3.2mi | 14:48 |
|
22nd Nov
|
General | 3.3mi | 15:01 |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:04 | 1:47 |
| 5k | 17:20 | 7:32 |
| 5mi | 29:56 | 12:59 |
| 10k | 42:39 | 16:29 |
| 10mi | 1:10:27 | 28:41 |
| Half | 1:32:21 | 37:51 |
| 20mi | 2:48:24 | 1:01:25 |
| Mara | 4:11:50 | 1:25:50 |
| 50k | 4:57:08 | 1:47:32 |
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- Best WAVA
| Dist | Races | 2020 | 2022 | 2024 | PB | WB |
|---|---|---|---|---|---|---|
| 3000m | 1 | 11:11 67.61 |
11:11
6:00/mi
|
67.61 | ||
| 5km | 5 | 17:11 74.78 | 16:27 78.12 |
16:27
5:18/mi
|
78.12 | |
| 10km | 1 | 37:05 71.19 |
37:05
5:58/mi
|
71.19 | ||
| 10mi | 1 | 1:12:53 60.54 |
1:12:53
7:17/mi
|
60.54 | ||
| 13.1mi | 1 | 1:21:47 70.89 |
1:21:47
6:15/mi
|
70.89 |
| 2024 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 6 Oct | Town & Gown 10k PB | 37:05 | 71.19 | 10km |
| 3 Feb | Storeys Field parkrun PB | 16:27 | 78.12 | 5km |
| 2022 | Result | WAVA | Distance | |
| 3 Dec | Storeys Field parkrun SB | 17:11 | 74.78 | 5km |
| 19 Nov | Storeys Field parkrun | 17:18 | 74.28 | 5km |
| 5 Nov | Storeys Field parkrun | 17:37 | 72.94 | 5km |
| 11 Sep | Vale of York Half Marathon PB | 1:21:47 | 70.89 | 13.1mi |
| 2020 | Result | WAVA | Distance | |
| 15 Mar | Thirsk 10 PB | 1:12:53 | 60.54 | 10mi |
| 5 Feb | Barnsley AC Dorothy Hyman Winter Track Series 5000m PB | 19:09 | 67.63 | 5000m |
| 22 Jan | Barnsley AC Dorothy Hyman Winter Track Series 3000m PB | 11:11 | 67.61 | 3000m |
| 2019 | Result | WAVA | Distance | |
| 29 Dec | Amble's Revenge | 1:10:57 | 45.84 | 7.5mi |
| 13 Oct | Up & Running South Yorkshire League | 36:43 | 57.89 | 8.05km |
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 | 13 | 1 | 3 | 13 | 30 | 14 | 11 | 9 | 155 | 4 | 0 | 0 | 254 |
| 2024 | 0 | 0 | 0 | 0 | 0 | 2.1 | 0 | 0 | 0 | 0 | 0.1 | 0 | 2.3 |
| 2024 | 204 | 190 | 215 | 198 | 73 | 31 | 213 | 109 | 119 | 174 | 102 | 0 | 1628 |
| 2024 | 168 | 156 | 212 | 120 | 350 | 371 | 195 | 255 | 93 | 154 | 118 | 0 | 2193 |
| 2023 | 6 | 0 | 13 | 96 | 6 | 18 | 10 | 1 | 16 | 4 | 4 | 5 | 180 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 2.1 | 0.1 | 0 | 0 | 6.2 |
| 2023 | 134 | 107 | 147 | 115 | 163 | 95 | 139 | 151 | 97 | 156 | 169 | 176 | 1647 |
| 2023 | 8 | 23 | 19 | 38 | 92 | 240 | 372 | 230 | 210 | 239 | 318 | 98 | 1887 |
| 2022 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 13 |
| 2022 | 19 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 53 |
| 2021 | 0 | 0 | 0 | 79 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 26 | 105 |
| 2021 | 115 | 79 | 84 | 63 | 79 | 88 | 102 | 97 | 90 | 101 | 56 | 66 | 1020 |
| 2021 | 61 | 44 | 134 | 120 | 124 | 169 | 89 | 100 | 27 | 0 | 0 | 58 | 925 |
| 2020 | 11 | 0 | 0 | 0 | 4 | 0 | 2 | 3 | 0 | 0 | 0 | 0 | 20 |
| 2020 | 66 | 49 | 80 | 48 | 58 | 72 | 65 | 56 | 56 | 167 | 96 | 125 | 937 |
| 2020 | 66 | 59 | 104 | 276 | 202 | 148 | 166 | 236 | 228 | 0 | 0 | 85 | 1570 |
| 2019 | 0 | 27 | 0 | 56 | 0 | 0 | 0 | 22 | 0 | 3 | 0 | 0 | 107 |
| 2019 | 1.5 | 2.3 | 2.2 | 0 | 1.5 | 0.6 | 0 | 0 | 0.8 | 0.9 | 3.1 | 0.9 | 13.9 |
| 2019 | 69 | 63 | 78 | 60 | 65 | 67 | 71 | 81 | 96 | 54 | 52 | 70 | 825 |
| 2019 | 4 | 51 | 12 | 108 | 67 | 38 | 40 | 18 | 44 | 51 | 50 | 38 | 521 |
| 2018 | 0 | 0 | 49 | 0 | 0 | 0 | 0 | 21 | 0 | 0 | 0 | 0 | 69 |
| 2018 | 0.5 | 1.6 | 0.7 | 0 | 0 | 0 | 1.3 | 0 | 1.7 | 0.6 | 0.8 | 0 | 7.2 |
| 2018 | 49 | 60 | 40 | 52 | 64 | 63 | 89 | 97 | 50 | 50 | 37 | 71 | 722 |
| 2018 | 0 | 0 | 0 | 23 | 33 | 39 | 119 | 53 | 5 | 0 | 4 | 34 | 311 |
| 2017 | 0 | 0 | 0 | 93 | 0 | 0 | 0 | 20 | 14 | 0 | 0 | 0 | 128 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 1.3 | 1.1 | 1.2 | 1.7 | 6.1 |
| 2017 | 60 | 68 | 32 | 62 | 73 | 49 | 61 | 96 | 63 | 66 | 48 | 76 | 755 |
| 2017 | 0 | 0 | 8 | 0 | 0 | 9 | 15 | 14 | 0 | 9 | 5 | 0 | 58 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 4 | 8 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.5 |
| 2016 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 45 | 45 | 40 | 66 | 203 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 |
|
Sun 27th Oct
Oct 27
|
Mon 28th Oct
Oct 28
|
Tue 29th Oct
Oct 29
|
Wed 30th Oct
Oct 30
|
Thu 31st Oct
Oct 31
|
Fri 1st Nov
Nov 1
|
Sat 2nd Nov
Nov 2
|
7mi,
58:40Run - General
1) 1km - 5:37(5:37/km) 136/152bpm [764b/km] 80cal
2) 1km - 5:00(5:00/km) 151/163bpm [756b/km] 74cal 3) 1km - 4:44(4:44/km) 163/170bpm [772b/km] 73cal 4) 1km - 6:06(6:06/km) 150/164bpm [916b/km] 87cal 5) 1km - 5:02(5:02/km) 156/164bpm [785b/km] 75cal 6) 1km - 5:30(5:30/km) 157/166bpm [862b/km] 79cal 7) 1km - 5:13(5:13/km) 161/167bpm [840b/km] 80cal 8) 1km - 4:25(4:25/km) 167/175bpm [736b/km] 69cal 9) 1km - 5:42(5:42/km) 158/175bpm [902b/km] 79cal 10) 1km - 4:58(4:58/km) 161/169bpm [800b/km] 76cal 11) 1km - 5:06(5:06/km) 160/168bpm [815b/km] 78cal 12) 0.32km - 1:17(4:04/km) 166/173bpm [675b/km] 22cal  Add a comment |
3.2mi,
14:29 Bike - General
1) 5km - 13:39(2:44/km) 122/144bpm [333b/km] 146cal
2) 0.12km - 50(7:08/km) 117/125bpm [835b/km] 7cal Add a comment
3.1mi,
12:51Bike - General
1) 5km - 12:41(2:32/km) 127/152bpm [322b/km] 148cal
2) 0.06km - 10(2:39/km) 140/141bpm [370b/km] 2cal Add a comment
6.1mi,
56:40Run - General
1) 1km - 6:50(6:50/km) 126/149bpm [860b/km] 84cal
2) 1km - 5:11(5:11/km) 146/156bpm [757b/km] 72cal 3) 1km - 5:14(5:14/km) 154/158bpm [807b/km] 73cal 4) 1km - 5:22(5:22/km) 155/160bpm [832b/km] 74cal 5) 1km - 6:13(6:13/km) 149/158bpm [925b/km] 80cal 6) 1km - 5:48(5:48/km) 153/158bpm [887b/km] 76cal 7) 1km - 5:28(5:28/km) 156/162bpm [853b/km] 75cal 8) 1km - 5:22(5:22/km) 153/158bpm [821b/km] 72cal 9) 1km - 7:39(7:39/km) 137/160bpm [1049b/km] 78cal 10) 0.74km - 3:33(4:47/km) 146/152bpm [698b/km] 52cal Add a comment |
3.2mi,
15:00 Bike - General
1) 5km - 14:30(2:54/km) 112/142bpm [325b/km] 128cal
2) 0.08km - 29(5:51/km) 135/141bpm [790b/km] 6cal Add a comment
3.1mi,
14:06Bike - General
1) 5km - 13:51(2:46/km) 134/148bpm [371b/km] 179cal
2) 0.06km - 15(4:07/km) 126/132bpm [518b/km] 3cal Add a comment
3.2mi,
14:30Bike - General
1) 5km - 13:48(2:46/km) 126/143bpm [348b/km] 157cal
2) 0.1km - 42(6:50/km) 127/137bpm [867b/km] 8cal Add a comment
3.2mi,
13:40Bike - General
1) 5km - 13:19(2:40/km) 140/155bpm [373b/km] 184cal
2) 0.12km - 21(2:57/km) 138/143bpm [408b/km] 4cal Add a comment
6.8mi,
51:59Run - General
1) 1km - 4:44(4:44/km) 128/144bpm [605b/km] 57cal
2) 1km - 4:50(4:50/km) 133/142bpm [643b/km] 66cal 3) 1km - 4:48(4:48/km) 140/145bpm [672b/km] 71cal 4) 1km - 4:45(4:45/km) 149/158bpm [708b/km] 70cal 5) 1km - 4:49(4:49/km) 153/156bpm [737b/km] 68cal 6) 1km - 4:50(4:50/km) 148/156bpm [716b/km] 64cal 7) 1km - 5:01(5:01/km) 146/157bpm [732b/km] 68cal 8) 1km - 4:49(4:49/km) 144/152bpm [693b/km] 61cal 9) 1km - 4:42(4:42/km) 147/160bpm [692b/km] 66cal 10) 1km - 5:01(5:01/km) 152/159bpm [761b/km] 70cal 11) 0.92km - 3:41(4:00/km) 155/161bpm [621b/km] 59cal Add a comment |
1.4mi,
18:23 Run - General
1) 1km - 5:57(5:57/km) 66cal
2) 1km - 11:21(11:21/km) 86/107bpm [977b/km] 64cal 3) 0.23km - 1:05(4:48/km) 129/144bpm [618b/km] 15cal Add a comment
0.6mi,
4:58Run - General
1) 1km - 4:55(4:55/km) 138/153bpm [679b/km] 67cal
2) 0.01km - 3(4:50/km) 145/145bpm [701b/km] 1cal Add a comment
0.8mi,
6:17Run - General
1) 1km - 4:56(4:56/km) 137/153bpm [676b/km] 71cal
2) 0.3km - 1:21(4:26/km) 151/154bpm [670b/km] 21cal Add a comment
1.3mi,
9:38Run - General
1) 1km - 4:31(4:31/km) 136/144bpm [615b/km] 65cal
2) 1km - 5:05(5:05/km) 142/149bpm [722b/km] 74cal 3) 0.01km - 2(5:08/km) 144/144bpm [738b/km] 1cal Add a comment
3.2mi,
13:45Bike - General
1) 5km - 13:05(2:37/km) 123/148bpm [322b/km] 145cal
2) 0.1km - 40(6:23/km) 135/139bpm [861b/km] 9cal Add a comment
3.1mi,
13:07Bike - General
1) 5km - 13:03(2:37/km) 128/144bpm [334b/km] 157cal
2) 0.01km - 4(7:35/km) 129/131bpm [979b/km] 1cal Add a comment
9.3mi,
1:22:22Run - General
1) 1km - 11:50(11:50/km) 111/156bpm [1313b/km] 99cal
2) 1km - 4:21(4:21/km) 155/166bpm [675b/km] 69cal 3) 1km - 4:59(4:59/km) 157/165bpm [781b/km] 70cal 4) 1km - 4:39(4:39/km) 138/160bpm [642b/km] 64cal 5) 1km - 5:02(5:02/km) 137/142bpm [690b/km] 69cal 6) 1km - 4:44(4:44/km) 136/144bpm [643b/km] 67cal 7) 1km - 5:02(5:02/km) 140/147bpm [705b/km] 69cal 8) 1km - 5:35(5:35/km) 133/142bpm [743b/km] 64cal 9) 1km - 5:34(5:34/km) 133/144bpm [741b/km] 68cal 10) 1km - 5:06(5:06/km) 127/132bpm [647b/km] 66cal 11) 1km - 5:10(5:10/km) 131/137bpm [678b/km] 70cal 12) 1km - 5:20(5:20/km) 130/136bpm [694b/km] 70cal 13) 1km - 5:16(5:16/km) 131/136bpm [689b/km] 70cal 14) 1km - 5:10(5:10/km) 130/137bpm [673b/km] 68cal 15) 0.88km - 4:33(5:09/km) 128/146bpm [660b/km] 62cal Add a comment |
5.1mi,
43:30 Run - General
1) 1km - 4:36(4:36/km) 154/169bpm [708b/km] 68cal
2) 1km - 5:57(5:57/km) 145/161bpm [863b/km] 82cal 3) 1km - 4:42(4:42/km) 153/164bpm [719b/km] 68cal 4) 1km - 4:39(4:39/km) 159/166bpm [741b/km] 69cal 5) 1km - 6:16(6:16/km) 147/161bpm [920b/km] 77cal 6) 1km - 5:18(5:18/km) 146/154bpm [775b/km] 75cal 7) 1km - 4:43(4:43/km) 151/156bpm [712b/km] 69cal 8) 1km - 4:56(4:56/km) 151/154bpm [746b/km] 73cal 9) 0.23km - 2:22(10:07/km) 135/154bpm [1367b/km] 22cal Add a comment
3.2mi,
14:33Bike - General
1) 5km - 14:04(2:49/km) 113/127bpm [318b/km] 128cal
2) 0.1km - 28(4:34/km) 121/125bpm [553b/km] 5cal Add a comment
3.2mi,
12:44Bike - General
1) 5km - 12:31(2:30/km) 132/151bpm [330b/km] 157cal
2) 0.07km - 13(3:06/km) 136/140bpm [422b/km] 3cal Add a comment |
-
|
6.1mi,
49:25 Run - General
1) 1km - 5:00(5:00/km) 137/156bpm [685b/km] 79cal
2) 1km - 5:05(5:05/km) 154/171bpm [784b/km] 78cal 3) 1km - 4:57(4:57/km) 168/176bpm [830b/km] 77cal 4) 1km - 4:57(4:57/km) 169/173bpm [836b/km] 78cal 5) 1km - 4:25(4:25/km) 165/174bpm [729b/km] 68cal 6) 1km - 4:04(4:04/km) 159/172bpm [646b/km] 55cal 7) 1km - 8:44(8:44/km) 165/174bpm [1440b/km] 130cal 8) 1km - 4:39(4:39/km) 162/169bpm [753b/km] 72cal 9) 1km - 4:19(4:19/km) 163/170bpm [704b/km] 63cal 10) 0.85km - 3:15(3:51/km) 163/168bpm [627b/km] 48cal Add a comment |
|
Sun 3rd Nov
Nov 3
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Mon 4th Nov
Nov 4
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Tue 5th Nov
Nov 5
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Wed 6th Nov
Nov 6
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Thu 7th Nov
Nov 7
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Fri 8th Nov
Nov 8
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Sat 9th Nov
Nov 9
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|
5.8mi,
39:53 Run - General
1) 0km - 1(14:19/km) 93/93bpm [1331b/km]
2) 0.53km - 1:59(3:43/km) 137/152bpm [510b/km] 25cal 3) 0.46km - 1:38(3:32/km) 158/164bpm [558b/km] 25cal 4) 0.4km - 1:42(4:14/km) 163/167bpm [690b/km] 27cal 5) 1.65km - 7:29(4:32/km) 166/172bpm [753b/km] 121cal 6) 0.5km - 2:31(5:00/km) 167/172bpm [836b/km] 39cal 7) 0.54km - 2:01(3:42/km) 159/172bpm [588b/km] 30cal 8) 0.82km - 3:00(3:39/km) 161/166bpm [588b/km] 43cal 9) 0.52km - 2:03(3:55/km) 168/173bpm [657b/km] 34cal 10) 0.3km - 1:16(4:18/km) 167/172bpm [717b/km] 22cal 11) 0.88km - 4:50(5:28/km) 159/175bpm [870b/km] 74cal 12) 0.41km - 1:52(4:33/km) 164/168bpm [747b/km] 27cal 13) 0.99km - 4:41(4:44/km) 160/170bpm [756b/km] 65cal 14) 0.69km - 2:36(3:45/km) 168/173bpm [630b/km] 41cal 15) 0.58km - 2:13(3:50/km) 174/179bpm [667b/km] 40cal 16) 0.01km - 1(3:03/km) 178/178bpm [544b/km] 17) 0.01km - 0(3/km) 178/178bpm [9b/km] Add a comment |
3.2mi,
14:25 Bike - General
1) 5km - 13:53(2:47/km) 122/136bpm [339b/km] 143cal
2) 0.09km - 32(6:10/km) 128/133bpm [789b/km] 6cal Add a comment
3.2mi,
13:36Bike - General
1) 5km - 13:19(2:40/km) 140/161bpm [373b/km] 176cal
2) 0.09km - 17(2:58/km) 155/161bpm [460b/km] 4cal Add a comment
7.7mi,
59:30Run - General
1) 1km - 6:32(6:32/km) 123/146bpm [805b/km] 80cal
2) 1km - 4:22(4:22/km) 143/154bpm [625b/km] 67cal 3) 1km - 4:52(4:52/km) 144/150bpm [700b/km] 66cal 4) 1km - 4:28(4:28/km) 152/170bpm [680b/km] 69cal 5) 1km - 4:36(4:36/km) 164/172bpm [755b/km] 71cal 6) 1km - 4:45(4:45/km) 149/155bpm [707b/km] 66cal 7) 1km - 4:53(4:53/km) 151/157bpm [736b/km] 68cal 8) 1km - 4:32(4:32/km) 147/154bpm [666b/km] 64cal 9) 1km - 4:51(4:51/km) 147/152bpm [712b/km] 65cal 10) 1km - 4:41(4:41/km) 149/155bpm [698b/km] 67cal 11) 1km - 4:59(4:59/km) 149/157bpm [742b/km] 67cal 12) 1km - 4:30(4:30/km) 146/153bpm [658b/km] 64cal 13) 0.33km - 1:30(4:33/km) 150/154bpm [684b/km] 23cal Add a comment |
3.2mi,
13:56 Bike - General
1) 5km - 13:40(2:44/km) 116/140bpm [317b/km] 129cal
2) 0.08km - 15(3:19/km) 126/129bpm [418b/km] 3cal Add a comment
3.2mi,
13:19Bike - General
1) 5km - 12:56(2:35/km) 132/147bpm [341b/km] 156cal
2) 0.12km - 24(3:24/km) 133/134bpm [453b/km] 5cal Add a comment |
3.2mi,
15:18 Bike - General
1) 5km - 14:58(3:00/km) 119/134bpm [356b/km] 144cal
2) 0.08km - 20(4:11/km) 122/125bpm [511b/km] 3cal Add a comment
3.2mi,
14:27Bike - General
1) 5km - 14:02(2:48/km) 125/157bpm [351b/km] 153cal
2) 0.13km - 25(3:06/km) 142/154bpm [439b/km] 6cal Add a comment |
3.2mi,
13:39 Bike - General
1) 5km - 13:09(2:38/km) 105/130bpm [276b/km] 98cal
2) 0.09km - 30(5:35/km) 126/130bpm [703b/km] 6cal Add a comment
3.1mi,
12:27Bike - General
1) 5km - 12:22(2:28/km) 147/160bpm [363b/km] 177cal
2) 0.02km - 6(3:51/km) 144/146bpm [555b/km] 1cal Add a comment
3mi,
17:57Run - General
1) 1km - 3:43(3:43/km) 120/137bpm [446b/km] 56cal
2) 1km - 3:37(3:37/km) 139/145bpm [502b/km] 62cal 3) 1km - 3:51(3:51/km) 142/145bpm [547b/km] 61cal 4) 1km - 3:42(3:42/km) 144/150bpm [532b/km] 62cal 5) 0.82km - 3:04(3:44/km) 149/156bpm [557b/km] 51cal Add a comment |
3.2mi,
14:46 Bike - General
1) 5km - 14:09(2:50/km) 124/144bpm [351b/km] 148cal
2) 0.1km - 36(6:00/km) 115/124bpm [691b/km] 5cal Add a comment
3.2mi,
13:29Bike - General
1) 5km - 13:10(2:38/km) 143/158bpm [377b/km] 180cal
2) 0.1km - 19(3:03/km) 147/155bpm [449b/km] 5cal Add a comment
13.3mi,
1:43:38Run - General
1) 1km - 4:05(4:05/km) 134/145bpm [546b/km] 61cal
2) 1km - 4:50(4:50/km) 141/149bpm [682b/km] 67cal 3) 1km - 5:02(5:02/km) 140/146bpm [705b/km] 68cal 4) 1km - 4:46(4:46/km) 143/150bpm [682b/km] 66cal 5) 1km - 4:45(4:45/km) 141/146bpm [669b/km] 64cal 6) 1km - 4:38(4:38/km) 142/146bpm [659b/km] 63cal 7) 1km - 4:41(4:41/km) 144/149bpm [673b/km] 67cal 8) 1km - 4:41(4:41/km) 150/154bpm [703b/km] 69cal 9) 1km - 4:41(4:41/km) 142/152bpm [666b/km] 60cal 10) 1km - 5:44(5:44/km) 136/150bpm [779b/km] 74cal 11) 1km - 4:59(4:59/km) 141/154bpm [702b/km] 66cal 12) 1km - 4:52(4:52/km) 148/156bpm [720b/km] 66cal 13) 1km - 4:58(4:58/km) 150/157bpm [745b/km] 67cal 14) 1km - 5:03(5:03/km) 155/161bpm [784b/km] 68cal 15) 1km - 5:05(5:05/km) 155/160bpm [788b/km] 66cal 16) 1km - 4:59(4:59/km) 159/166bpm [794b/km] 68cal 17) 1km - 4:44(4:44/km) 158/163bpm [749b/km] 65cal 18) 1km - 4:58(4:58/km) 159/167bpm [789b/km] 68cal 19) 1km - 4:57(4:57/km) 153/159bpm [757b/km] 63cal 20) 1km - 4:29(4:29/km) 159/168bpm [712b/km] 63cal 21) 1km - 5:07(5:07/km) 160/165bpm [819b/km] 68cal 22) 0.42km - 1:34(3:46/km) 155/163bpm [584b/km] 22cal Add a comment |
1.4mi,
10:27 Run - General
1) 1km - 5:00(5:00/km) 149/164bpm [746b/km] 72cal
2) 1km - 4:25(4:25/km) 166/171bpm [734b/km] 66cal 3) 0.24km - 1:01(4:19/km) 170/173bpm [735b/km] 15cal Add a comment
3.1mi,
17:56Run - General
1) 1km - 3:35(3:35/km) 140/165bpm [501b/km] 57cal
2) 1km - 3:38(3:38/km) 161/166bpm [584b/km] 63cal 3) 1km - 3:39(3:39/km) 164/169bpm [599b/km] 64cal 4) 1km - 3:45(3:45/km) 169/179bpm [635b/km] 63cal 5) 0.94km - 3:19(3:32/km) 176/186bpm [621b/km] 60cal Add a comment
1.4mi,
9:12Run - General
1) 1km - 4:18(4:18/km) 133/151bpm [573b/km] 63cal
2) 1km - 4:07(4:07/km) 149/156bpm [613b/km] 65cal 3) 0.2km - 47(3:55/km) 151/154bpm [592b/km] 13cal Add a comment |
|
Sun 10th Nov
Nov 10
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Mon 11th Nov
Nov 11
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Tue 12th Nov
Nov 12
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Wed 13th Nov
Nov 13
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Thu 14th Nov
Nov 14
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Fri 15th Nov
Nov 15
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Sat 16th Nov
Nov 16
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7.2mi,
57:26 Run - General
1) 1km - 4:11(4:11/km) 138/151bpm [577b/km] 59cal
2) 1km - 4:53(4:53/km) 145/150bpm [709b/km] 68cal 3) 1km - 5:06(5:06/km) 142/156bpm [725b/km] 69cal 4) 1km - 5:40(5:40/km) 134/155bpm [758b/km] 70cal 5) 1km - 5:19(5:19/km) 139/145bpm [739b/km] 73cal 6) 1km - 4:56(4:56/km) 141/150bpm [695b/km] 66cal 7) 1km - 4:58(4:58/km) 142/150bpm [704b/km] 64cal 8) 1km - 4:45(4:45/km) 145/151bpm [690b/km] 65cal 9) 1km - 4:58(4:58/km) 143/151bpm [711b/km] 65cal 10) 1km - 4:36(4:36/km) 143/148bpm [657b/km] 63cal 11) 1km - 4:58(4:58/km) 143/153bpm [711b/km] 69cal 12) 0.64km - 3:06(4:49/km) 140/145bpm [674b/km] 43cal Add a comment
1.7mi,
8:42Bike - General
1) 2.81km - 8:42(3:06/km) 101/129bpm [313b/km] 60cal
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0.5mi,
3:53Run - General
1) 0.77km - 3:53(5:03/km) 149/168bpm [752b/km] 53cal
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1mi,
5:36Run - General
1) 1km - 3:25(3:25/km) 192/199bpm [655b/km] 66cal 80/83rpm
2) 0.64km - 2:11(3:26/km) 201/206bpm [688b/km] 40cal 80/83rpm Add a comment
0.1mi,
32Cross - General
1) 0.1km - 32(5:07/km) 165/177bpm [845b/km] 8cal 80/83rpm
Add a comment
6.1mi,
19:01Bike - General
1) 5km - 10:12(2:02/km) 158/171bpm [322b/km] 151cal 12/79rpm
2) 4.82km - 8:49(1:50/km) 160/170bpm [293b/km] 134cal 12/79rpm Add a comment
0.1mi,
38Cross - General
1) 0.12km - 38(5:22/km) 166/172bpm [891b/km] 10cal 12/79rpm
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2.1mi,
11:15Run - General
1) 1km - 3:11(3:11/km) 148/171bpm [472b/km] 56cal
2) 1km - 3:24(3:24/km) 171/180bpm [582b/km] 65cal 3) 1km - 3:27(3:27/km) 171/178bpm [589b/km] 59cal 4) 0.33km - 1:12(3:42/km) 170/173bpm [630b/km] 20cal Add a comment
1.6mi,
8:53Bike - General
1) 2.62km - 8:53(3:23/km) 112/122bpm [379b/km] 77cal
Add a comment |
1.6mi,
8:18 Bike - General
1) 2.63km - 8:18(3:10/km) 108/133bpm [341b/km] 66cal
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4.8mi,
24:23Bike - General
1) 5km - 14:15(2:51/km) 119/137bpm [339b/km] 141cal
2) 2.73km - 10:08(3:43/km) 115/133bpm [428b/km] 77cal Add a comment
3.2mi,
15:40Bike - General
1) 5km - 15:21(3:04/km) 123/147bpm [377b/km] 159cal
2) 0.12km - 19(2:41/km) 139/146bpm [374b/km] 4cal Add a comment
5.6mi,
53:12Run - General
1) 1km - 6:11(6:11/km) 129/148bpm [798b/km] 75cal
2) 1km - 6:13(6:13/km) 128/140bpm [796b/km] 73cal 3) 1km - 5:29(5:29/km) 134/144bpm [735b/km] 71cal 4) 1km - 5:37(5:37/km) 133/145bpm [747b/km] 68cal 5) 1km - 5:53(5:53/km) 132/139bpm [776b/km] 68cal 6) 1km - 5:46(5:46/km) 133/140bpm [767b/km] 65cal 7) 1km - 5:46(5:46/km) 132/142bpm [762b/km] 68cal 8) 1km - 6:07(6:07/km) 132/137bpm [807b/km] 69cal 9) 1km - 5:50(5:50/km) 130/153bpm [758b/km] 65cal 10) 0.08km - 20(4:09/km) 144/144bpm [598b/km] 5cal Add a comment |
1.7mi,
8:33 Bike - General
1) 2.67km - 8:33(3:12/km) 108/133bpm [346b/km] 69cal
Add a comment
4.5mi,
20:09Bike - General
1) 5km - 13:19(2:40/km) 125/152bpm [333b/km] 145cal
2) 2.26km - 6:51(3:02/km) 129/152bpm [390b/km] 73cal Add a comment
2.9mi,
12:19Bike - General
1) 4.67km - 12:19(2:38/km) 139/154bpm [367b/km] 162cal
Add a comment |
4.3mi,
29:29 Run - General
1) 0km - 1(0/km)
2) 0.32km - 1:25(4:28/km) 142/153bpm [634b/km] 21cal 3) 0.19km - 1:08(6:00/km) 143/147bpm [858b/km] 15cal 4) 0.45km - 1:58(4:20/km) 142/147bpm [616b/km] 27cal 5) 0.43km - 1:34(3:40/km) 146/153bpm [536b/km] 25cal 6) 0.19km - 46(4:02/km) 157/159bpm [632b/km] 12cal 7) 0.05km - 18(5:59/km) 157/159bpm [940b/km] 4cal 8) 0.54km - 2:07(3:55/km) 157/162bpm [615b/km] 34cal 9) 0.27km - 1:07(4:11/km) 163/170bpm [681b/km] 18cal 10) 0.13km - 42(5:12/km) 164/167bpm [853b/km] 11cal 11) 0.24km - 1:03(4:27/km) 167/168bpm [743b/km] 17cal 12) 0.38km - 1:25(3:45/km) 170/173bpm [638b/km] 23cal 13) 0.35km - 1:42(4:55/km) 168/171bpm [826b/km] 27cal 14) 0.12km - 45(6:27/km) 167/170bpm [1077b/km] 11cal 15) 0.32km - 1:28(4:32/km) 155/165bpm [703b/km] 21cal 16) 0.18km - 55(5:01/km) 156/160bpm [782b/km] 12cal 17) 0.26km - 1:05(4:11/km) 159/163bpm [666b/km] 17cal 18) 0.44km - 1:43(3:53/km) 163/167bpm [634b/km] 27cal 19) 0.13km - 28(3:40/km) 162/165bpm [594b/km] 8cal 20) 0.24km - 56(3:52/km) 169/171bpm [652b/km] 16cal 21) 0.43km - 1:42(3:57/km) 173/181bpm [682b/km] 29cal 22) 0.28km - 1:09(4:05/km) 169/172bpm [689b/km] 18cal 23) 0.26km - 1:04(4:08/km) 169/173bpm [697b/km] 17cal 24) 0.18km - 35(3:18/km) 171/176bpm [563b/km] 10cal 25) 0.01km - 2(3:23/km) 166/166bpm [562b/km] 1cal 26) 0.01km - 0(1/km) 166/166bpm [4b/km] 1cal Add a comment
0.5mi,
3:40Run - General
1) 0.84km - 3:40(4:23/km) 141/155bpm [617b/km] 53cal
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3.2mi,
15:18Bike - General
1) 5km - 14:30(2:54/km) 113/137bpm [328b/km] 126cal
2) 0.08km - 48(9:39/km) 106/121bpm [1023b/km] 5cal Add a comment
3.1mi,
12:54Bike - General
1) 5km - 12:42(2:32/km) 137/151bpm [348b/km] 164cal
2) 0.06km - 12(3:27/km) 127/131bpm [438b/km] 2cal Add a comment
8mi,
1:07:29Run - General
1) 1km - 6:29(6:29/km) 119/148bpm [771b/km] 76cal
2) 1km - 5:11(5:11/km) 133/143bpm [690b/km] 68cal 3) 1km - 5:10(5:10/km) 135/140bpm [696b/km] 65cal 4) 1km - 5:08(5:08/km) 134/138bpm [688b/km] 66cal 5) 1km - 5:05(5:05/km) 135/142bpm [686b/km] 67cal 6) 1km - 5:03(5:03/km) 137/143bpm [691b/km] 64cal 7) 1km - 5:15(5:15/km) 135/140bpm [709b/km] 66cal 8) 1km - 5:04(5:04/km) 134/148bpm [679b/km] 67cal 9) 1km - 5:24(5:24/km) 135/144bpm [730b/km] 64cal 10) 1km - 5:13(5:13/km) 136/148bpm [708b/km] 66cal 11) 1km - 5:13(5:13/km) 135/141bpm [704b/km] 65cal 12) 1km - 5:54(5:54/km) 137/150bpm [808b/km] 68cal 13) 0.86km - 3:22(3:55/km) 141/153bpm [553b/km] 54cal Add a comment |
3.2mi,
15:15 Bike - General
1) 5km - 14:43(2:57/km) 110/140bpm [324b/km] 122cal
2) 0.11km - 33(5:09/km) 108/113bpm [556b/km] 4cal Add a comment
3.2mi,
14:04Bike - General
1) 5km - 13:52(2:46/km) 127/145bpm [352b/km] 156cal
2) 0.07km - 12(2:49/km) 134/137bpm [377b/km] 2cal Add a comment |
-
|
4.4mi,
29:26 Run - General
1) 1km - 3:55(3:55/km) 133/147bpm [522b/km] 69cal
2) 1km - 5:24(5:24/km) 163/175bpm [879b/km] 93cal 3) 1km - 4:38(4:38/km) 173/177bpm [803b/km] 79cal 4) 1km - 4:04(4:04/km) 173/176bpm [705b/km] 69cal 5) 1km - 3:44(3:44/km) 167/176bpm [623b/km] 57cal 6) 1km - 3:56(3:56/km) 166/174bpm [654b/km] 63cal 7) 1km - 3:41(3:41/km) 171/175bpm [630b/km] 59cal 8) 0.02km - 3(2:05/km) 172/172bpm [358b/km] 1cal Add a comment |
|
Sun 17th Nov
Nov 17
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Mon 18th Nov
Nov 18
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Tue 19th Nov
Nov 19
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Wed 20th Nov
Nov 20
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Thu 21st Nov
Nov 21
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Fri 22nd Nov
Nov 22
|
Sat 23rd Nov
Nov 23
|
|
0.1mi,
7:08 Swim - General
1) 0.2km - 7:08(35:50/km) 121/137bpm [4336b/km] 35cal 32/48rpm
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1.3mi,
6:44 Bike - General
1) 2.12km - 6:44(3:10/km) 124/139bpm [393b/km] 74cal
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1.2mi,
6:20Bike - General
1) 1.86km - 6:20(3:24/km) 115/131bpm [392b/km] 60cal
Add a comment
3.2mi,
15:54Bike - General
1) 5km - 15:21(3:04/km) 114/132bpm [350b/km] 137cal
2) 0.08km - 33(6:58/km) 129/131bpm [898b/km] 6cal Add a comment
3.2mi,
13:01Bike - General
1) 5km - 12:41(2:32/km) 142/155bpm [360b/km] 175cal
2) 0.11km - 20(2:52/km) 142/149bpm [407b/km] 5cal Add a comment
1.3mi,
7:29Bike - General
1) 2.05km - 7:29(3:39/km) 123/146bpm [449b/km] 80cal
Add a comment
6.4mi,
52:52Run - General
1) 1km - 5:07(5:07/km) 134/154bpm [685b/km] 65cal
2) 1km - 5:12(5:12/km) 129/134bpm [672b/km] 64cal 3) 1km - 5:11(5:11/km) 130/136bpm [674b/km] 65cal 4) 1km - 5:07(5:07/km) 136/141bpm [695b/km] 65cal 5) 1km - 5:10(5:10/km) 135/140bpm [698b/km] 65cal 6) 1km - 5:26(5:26/km) 137/141bpm [744b/km] 62cal 7) 1km - 5:21(5:21/km) 132/139bpm [706b/km] 60cal 8) 1km - 5:15(5:15/km) 134/141bpm [704b/km] 63cal 9) 1km - 5:09(5:09/km) 135/141bpm [695b/km] 62cal 10) 1km - 4:53(4:53/km) 136/142bpm [665b/km] 66cal 11) 0.23km - 1:01(4:22/km) 143/150bpm [625b/km] 15cal Add a comment |
3.2mi,
15:55 Bike - General
1) 5km - 15:35(3:07/km) 109/127bpm [340b/km] 123cal
2) 0.08km - 21(4:09/km) 117/119bpm [486b/km] 3cal Add a comment
3.2mi,
19:24Bike - General
1) 5km - 19:02(3:48/km) 121/142bpm [461b/km] 186cal
2) 0.13km - 22(2:52/km) 131/138bpm [375b/km] 4cal Add a comment
6.8mi,
53:12Run - General
1) 1km - 4:17(4:17/km) 140/166bpm [600b/km] 63cal
2) 1km - 4:55(4:55/km) 137/147bpm [674b/km] 66cal 3) 1km - 4:48(4:48/km) 142/149bpm [682b/km] 68cal 4) 1km - 4:49(4:49/km) 142/151bpm [683b/km] 67cal 5) 1km - 4:42(4:42/km) 146/155bpm [687b/km] 65cal 6) 1km - 4:43(4:43/km) 147/154bpm [694b/km] 64cal 7) 1km - 5:00(5:00/km) 145/152bpm [726b/km] 68cal 8) 1km - 5:06(5:06/km) 139/144bpm [709b/km] 54cal 9) 1km - 4:51(4:51/km) 140/146bpm [679b/km] 69cal 10) 1km - 5:09(5:09/km) 145/153bpm [746b/km] 70cal 11) 1km - 4:47(4:47/km) 146/157bpm [698b/km] 64cal 12) 0.01km - 4(5:29/km) 147/147bpm [806b/km] 1cal Add a comment |
2.4mi,
11:59 Bike - General
1) 3.87km - 11:59(3:06/km) 133/152bpm [412b/km] 148cal
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1.9mi,
10:25Bike - General
1) 2.97km - 10:25(3:30/km) 111/130bpm [389b/km] 84cal
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1.2mi,
9:35Run - General
1) 1km - 4:52(4:52/km) 138/152bpm [672b/km] 63cal
2) 0.9km - 4:42(5:14/km) 154/179bpm [806b/km] 69cal Add a comment
0.9mi,
9:22Run - General
1) 1km - 5:28(5:28/km) 142/151bpm [775b/km] 73cal
2) 0.48km - 3:54(8:05/km) 137/151bpm [1108b/km] 49cal Add a comment
0.9mi,
11:47Run - General
1) 1km - 7:10(7:10/km) 140/154bpm [1003b/km] 94cal
2) 0.51km - 4:37(9:08/km) 130/147bpm [1188b/km] 51cal Add a comment
1.4mi,
7:18Bike - General
1) 2.18km - 7:18(3:21/km) 137/146bpm [458b/km] 96cal
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3.2mi,
15:12Bike - General
1) 5km - 14:48(2:58/km) 112/138bpm [332b/km] 128cal
2) 0.1km - 24(4:00/km) 133/136bpm [533b/km] 5cal Add a comment
3.2mi,
12:30Bike - General
1) 5km - 12:10(2:26/km) 137/159bpm [334b/km] 158cal
2) 0.11km - 19(2:53/km) 154/155bpm [443b/km] 5cal Add a comment |
3.4mi,
19:26 Bike - General
1) 5km - 17:48(3:34/km) 117/157bpm [417b/km] 160cal
2) 0.53km - 1:37(3:04/km) 155/162bpm [477b/km] 25cal Add a comment
3.2mi,
14:04Bike - General
1) 5km - 13:43(2:45/km) 127/155bpm [349b/km] 152cal
2) 0.11km - 20(2:59/km) 132/134bpm [395b/km] 4cal Add a comment |
3.2mi,
14:48 Bike - General
1) 5km - 14:32(2:54/km) 117/138bpm [340b/km] 135cal
2) 0.09km - 16(3:01/km) 132/133bpm [397b/km] 3cal Add a comment
3.3mi,
15:01Bike - General
1) 5km - 14:15(2:51/km) 123/146bpm [351b/km] 151cal
2) 0.28km - 46(2:44/km) 143/150bpm [392b/km] 10cal Add a comment
7.5mi,
1:04:17Run - General
1) 1km - 5:02(5:02/km) 140/156bpm [706b/km] 72cal
2) 1km - 5:25(5:25/km) 126/138bpm [683b/km] 65cal 3) 1km - 5:18(5:18/km) 130/137bpm [690b/km] 66cal 4) 1km - 5:13(5:13/km) 130/140bpm [679b/km] 62cal 5) 1km - 5:12(5:12/km) 130/134bpm [677b/km] 61cal 6) 1km - 5:14(5:14/km) 131/139bpm [687b/km] 62cal 7) 1km - 5:42(5:42/km) 131/136bpm [746b/km] 66cal 8) 1km - 5:23(5:23/km) 135/140bpm [726b/km] 63cal 9) 1km - 5:06(5:06/km) 136/141bpm [693b/km] 61cal 10) 1km - 5:20(5:20/km) 135/141bpm [720b/km] 65cal 11) 1km - 5:19(5:19/km) 132/137bpm [703b/km] 65cal 12) 1km - 5:35(5:35/km) 128/145bpm [714b/km] 66cal 13) 0.1km - 27(4:21/km) 139/143bpm [605b/km] 7cal Add a comment |
2.2mi,
12:10 Bike - General
1) 3.57km - 12:10(3:24/km) 81/82bpm [276b/km] 97cal
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3.1mi,
17:59Run - General
1) 1km - 3:30(3:30/km) 69cal
2) 1km - 3:42(3:42/km) 70cal 3) 1km - 3:45(3:45/km) 69cal 4) 1km - 3:41(3:41/km) 70cal 5) 0.97km - 3:22(3:28/km) 68cal Add a comment
2.2mi,
10:56Bike - General
1) 0.01km - 7(9:13/km) 81/83bpm [747b/km]
2) 3.52km - 10:49(3:04/km) 106/136bpm [325b/km] 86cal Add a comment |