Sun 5th Jan
Jan 5
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Mon 6th Jan
Jan 6
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Tue 7th Jan
Jan 7
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Wed 8th Jan
Jan 8
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Thu 9th Jan
Jan 9
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Fri 10th Jan
Jan 10
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Sat 11th Jan
Jan 11
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3.7mi ,
41:48
Run - Base
1) 1km - 6:48(6:48/km) 131/136bpm [892b/km] 75cal 297/358W 2) 1km - 6:45(6:45/km) 135/138bpm [912b/km] 75cal 286/310W 3) 1km - 7:02(7:02/km) 140/144bpm [984b/km] 78cal 290/348W 4) 1km - 6:54(6:54/km) 139/144bpm [959b/km] 76cal 263/356W 5) 1km - 6:58(6:58/km) 144/151bpm [1004b/km] 79cal 276/387W 6) 0.78km - 5:32(7:06/km) 143/147bpm [1014b/km] 62cal 267/330W 7) 0.24km - 1:48(7:24/km) 143/147bpm [1058b/km] 19cal 240/268W
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5.9mi ,
56:28
Run - Threshold
1) 1km - 6:32(6:32/km) 135/141bpm [881b/km] 75cal 301/384W 2) 0.55km - 3:28(6:21/km) 142/148bpm [903b/km] 42cal 298/319W 3) 1km - 5:19(5:19/km) 159/167bpm [844b/km] 72cal 359/438W 4) 1km - 5:24(5:24/km) 171/175bpm [925b/km] 78cal 384/473W 5) 0.8km - 4:17(5:22/km) 175/178bpm [938b/km] 64cal 381/467W 6) 0.7km - 5:00(7:11/km) 145/178bpm [1042b/km] 52cal 259/392W 7) 1km - 5:24(5:24/km) 161/167bpm [870b/km] 73cal 338/406W 8) 1km - 5:29(5:29/km) 166/171bpm [909b/km] 76cal 332/467W 9) 0.75km - 4:07(5:28/km) 167/173bpm [913b/km] 58cal 373/449W 10) 1km - 6:41(6:41/km) 158/172bpm [1055b/km] 82cal 292/376W 11) 0.5km - 3:19(6:41/km) 160/163bpm [1068b/km] 41cal 283/325W 12) 0.22km - 1:28(6:36/km) 160/162bpm [1055b/km] 18cal 293/362W
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4.7mi ,
45:47
Run - Threshold
1) 1km - 6:41(6:41/km) 136/142bpm [909b/km] 79cal 279/309W 2) 0.5km - 3:19(6:39/km) 144/147bpm [957b/km] 40cal 268/311W 3) 1km - 5:24(5:24/km) 158/164bpm [854b/km] 73cal 341/436W 4) 0.29km - 1:36(5:26/km) 162/163bpm [881b/km] 21cal 336/355W 5) 0.26km - 2:00(7:38/km) 150/161bpm [1146b/km] 21cal 246/342W 6) 1km - 5:27(5:27/km) 160/166bpm [872b/km] 73cal 334/415W 7) 0.28km - 1:33(5:29/km) 167/170bpm [915b/km] 22cal 381/426W 8) 0.26km - 2:00(7:38/km) 160/170bpm [1220b/km] 22cal 265/389W 9) 1km - 5:30(5:30/km) 168/175bpm [923b/km] 78cal 371/474W 10) 0.28km - 1:30(5:24/km) 176/177bpm [951b/km] 23cal 408/462W 11) 1km - 6:41(6:41/km) 155/177bpm [1037b/km] 81cal 300/407W 12) 0.51km - 3:19(6:31/km) 156/162bpm [1016b/km] 41cal 309/365W 13) 0.12km - 47(6:19/km) 158/159bpm [998b/km] 10cal 301/321W
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3.5mi ,
36:19
Run - Base
1) 1km - 6:37(6:37/km) 134/140bpm [886b/km] 78cal 298/343W 2) 1km - 6:26(6:26/km) 137/144bpm [882b/km] 75cal 310/365W 3) 1km - 6:32(6:32/km) 139/145bpm [908b/km] 77cal 317/393W 4) 1km - 6:37(6:37/km) 142/149bpm [940b/km] 79cal 290/351W 5) 1km - 6:37(6:37/km) 144/153bpm [953b/km] 78cal 307/345W 6) 0.34km - 2:11(6:28/km) 144/147bpm [932b/km] 26cal 313/331W 7) 0.21km - 1:19(6:09/km) 145/151bpm [892b/km] 16cal 321/378W
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3.4mi ,
35:29
Run - Base
1) 1km - 6:36(6:36/km) 136/141bpm [897b/km] 78cal 300/352W 2) 1km - 6:26(6:26/km) 138/145bpm [889b/km] 76cal 314/350W 3) 1km - 6:26(6:26/km) 141/153bpm [907b/km] 77cal 325/447W 4) 1km - 6:35(6:35/km) 145/156bpm [954b/km] 79cal 299/417W 5) 1km - 6:22(6:22/km) 148/157bpm [943b/km] 77cal 319/501W 6) 0.42km - 2:35(6:11/km) 151/161bpm [933b/km] 32cal 328/477W 7) 0.1km - 29(4:48/km) 157/161bpm [753b/km] 6cal 360/471W
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4.1mi ,
42:31
Run - Base
1) 1km - 6:34(6:34/km) 135/140bpm [887b/km] 79cal 300/365W 2) 1km - 6:12(6:12/km) 142/153bpm [881b/km] 75cal 319/446W 3) 1km - 6:24(6:24/km) 145/157bpm [929b/km] 78cal 325/443W 4) 1km - 6:36(6:36/km) 143/159bpm [944b/km] 77cal 287/411W 5) 1km - 6:40(6:40/km) 149/156bpm [994b/km] 82cal 305/382W 6) 1km - 6:38(6:38/km) 143/155bpm [950b/km] 76cal 292/369W 7) 0.14km - 55(6:27/km) 146/149bpm [941b/km] 11cal 310/320W 8) 0.38km - 2:31(6:39/km) 145/148bpm [964b/km] 30cal 299/334W
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Sun 12th Jan
Jan 12
|
Mon 13th Jan
Jan 13
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Tue 14th Jan
Jan 14
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Wed 15th Jan
Jan 15
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Thu 16th Jan
Jan 16
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Fri 17th Jan
Jan 17
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Sat 18th Jan
Jan 18
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4.7mi ,
49:16
Run - Base
1) 1km - 6:34(6:34/km) 138/145bpm [906b/km] 79cal 298/340W 2) 1km - 6:29(6:29/km) 141/150bpm [914b/km] 77cal 302/351W 3) 1km - 6:29(6:29/km) 143/149bpm [926b/km] 78cal 317/383W 4) 1km - 6:30(6:30/km) 144/151bpm [937b/km] 78cal 300/364W 5) 1km - 6:33(6:33/km) 148/151bpm [971b/km] 81cal 289/370W 6) 1km - 6:35(6:35/km) 148/155bpm [974b/km] 80cal 293/361W 7) 1km - 6:35(6:35/km) 149/157bpm [980b/km] 79cal 303/346W 8) 0.36km - 2:15(6:18/km) 150/152bpm [945b/km] 28cal 317/345W 9) 0.21km - 1:16(6:10/km) 149/152bpm [920b/km] 15cal 311/331W
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3.7mi ,
39:12
Run - Base
1) 1km - 6:33(6:33/km) 137/142bpm [897b/km] 78cal 293/334W 2) 1km - 6:35(6:35/km) 141/146bpm [928b/km] 79cal 285/332W 3) 1km - 6:30(6:30/km) 137/142bpm [890b/km] 76cal 272/317W 4) 1km - 6:36(6:36/km) 143/148bpm [944b/km] 79cal 297/370W 5) 1km - 6:31(6:31/km) 142/148bpm [925b/km] 77cal 304/403W 6) 0.67km - 4:16(6:24/km) 138/141bpm [883b/km] 49cal 306/343W 7) 0.36km - 2:12(6:09/km) 142/147bpm [873b/km] 26cal 314/398W
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2.2mi ,
28:17
Run - Recovery Run
1) 1km - 8:03(8:03/km) 119/126bpm [958b/km] 71cal 243/356W 2) 1km - 8:14(8:14/km) 125/133bpm [1030b/km] 80cal 243/297W 3) 1km - 7:48(7:48/km) 122/131bpm [952b/km] 71cal 246/281W 4) 0.37km - 2:54(7:47/km) 123/127bpm [957b/km] 27cal 252/278W 5) 0.16km - 1:17(8:02/km) 123/126bpm [989b/km] 11cal 238/255W
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5mi ,
48:57
Run - Tempo
1) 1km - 6:33(6:33/km) 136/142bpm [890b/km] 77cal 296/408W 2) 0.53km - 3:27(6:34/km) 143/146bpm [938b/km] 42cal 296/341W 3) 1km - 5:39(5:39/km) 152/156bpm [858b/km] 74cal 327/382W 4) 1km - 5:37(5:37/km) 155/157bpm [871b/km] 74cal 323/352W 5) 1km - 5:42(5:42/km) 159/164bpm [907b/km] 76cal 336/392W 6) 1km - 5:44(5:44/km) 163/166bpm [936b/km] 79cal 348/395W 7) 0.4km - 2:18(5:46/km) 166/169bpm [957b/km] 32cal 351/405W 8) 1km - 6:28(6:28/km) 159/169bpm [1028b/km] 83cal 320/411W 9) 0.54km - 3:32(6:30/km) 151/161bpm [982b/km] 41cal 296/393W 10) 0.56km - 3:57(7:00/km) 151/162bpm [1058b/km] 45cal 282/342W
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3.8mi ,
39:28
Run - Base
1) 1km - 6:31(6:31/km) 135/140bpm [881b/km] 78cal 297/352W 2) 1km - 6:34(6:34/km) 140/143bpm [920b/km] 79cal 293/342W 3) 1km - 6:22(6:22/km) 137/146bpm [871b/km] 75cal 286/342W 4) 1km - 6:34(6:34/km) 143/146bpm [940b/km] 79cal 303/373W 5) 1km - 6:34(6:34/km) 145/149bpm [953b/km] 79cal 322/423W 6) 0.67km - 4:24(6:32/km) 140/144bpm [915b/km] 50cal 305/333W 7) 0.38km - 2:28(6:30/km) 142/145bpm [923b/km] 29cal 313/337W
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3.8mi ,
38:37
Run - Base
1) 1km - 6:26(6:26/km) 136/141bpm [874b/km] 77cal 301/364W 2) 1km - 6:24(6:24/km) 143/148bpm [915b/km] 78cal 302/362W 3) 1km - 6:13(6:13/km) 138/147bpm [858b/km] 74cal 292/316W 4) 1km - 6:36(6:36/km) 145/149bpm [956b/km] 80cal 303/356W 5) 1km - 6:28(6:28/km) 145/151bpm [937b/km] 77cal 314/416W 6) 0.76km - 4:54(6:27/km) 143/146bpm [923b/km] 58cal 314/343W 7) 0.27km - 1:37(6:01/km) 146/154bpm [879b/km] 19cal 324/386W
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3.7mi ,
38:53
Run - Base
1) 1km - 6:28(6:28/km) 134/142bpm [867b/km] 78cal 296/338W 2) 1km - 6:29(6:29/km) 141/144bpm [913b/km] 79cal 290/334W 3) 1km - 6:25(6:25/km) 137/143bpm [878b/km] 75cal 273/315W 4) 1km - 6:29(6:29/km) 144/155bpm [934b/km] 79cal 299/356W 5) 1km - 6:29(6:29/km) 143/155bpm [927b/km] 77cal 298/403W 6) 0.73km - 4:40(6:26/km) 142/149bpm [914b/km] 55cal 300/359W 7) 0.3km - 1:53(6:17/km) 142/145bpm [892b/km] 22cal 295/366W
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Sun 19th Jan
Jan 19
|
Mon 20th Jan
Jan 20
|
Tue 21st Jan
Jan 21
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Wed 22nd Jan
Jan 22
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Thu 23rd Jan
Jan 23
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Fri 24th Jan
Jan 24
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Sat 25th Jan
Jan 25
|
4.7mi ,
48:33
Run - Base
1) 1km - 6:26(6:26/km) 137/143bpm [881b/km] 78cal 299/342W 2) 1km - 6:30(6:30/km) 141/145bpm [918b/km] 79cal 291/338W 3) 1km - 6:15(6:15/km) 141/146bpm [881b/km] 75cal 288/333W 4) 1km - 6:19(6:19/km) 142/146bpm [898b/km] 76cal 288/356W 5) 1km - 6:28(6:28/km) 147/150bpm [951b/km] 80cal 314/350W 6) 1km - 6:31(6:31/km) 147/154bpm [957b/km] 80cal 315/389W 7) 1km - 6:33(6:33/km) 144/152bpm [943b/km] 77cal 301/413W 8) 0.46km - 2:57(6:24/km) 145/148bpm [928b/km] 35cal 306/325W 9) 0.09km - 33(5:59/km) 147/148bpm [881b/km] 7cal 308/322W
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3.7mi ,
38:58
Run - Base
1) 1km - 6:28(6:28/km) 136/142bpm [879b/km] 79cal 304/357W 2) 1km - 6:34(6:34/km) 141/145bpm [926b/km] 80cal 295/343W 3) 1km - 6:23(6:23/km) 138/145bpm [880b/km] 76cal 282/363W 4) 1km - 6:30(6:30/km) 144/155bpm [936b/km] 80cal 310/401W 5) 1km - 6:26(6:26/km) 147/158bpm [945b/km] 79cal 308/431W 6) 0.72km - 4:40(6:27/km) 144/149bpm [929b/km] 56cal 302/334W 7) 0.3km - 1:58(6:38/km) 146/148bpm [969b/km] 23cal 295/332W
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2.2mi ,
27:54
Run - Recovery Run
1) 1km - 7:47(7:47/km) 120/126bpm [934b/km] 72cal 250/361W 2) 1km - 8:15(8:15/km) 125/131bpm [1032b/km] 82cal 247/313W 3) 1km - 7:43(7:43/km) 121/128bpm [933b/km] 71cal 253/280W 4) 0.42km - 3:15(7:47/km) 121/125bpm [941b/km] 30cal 255/270W 5) 0.11km - 54(8:09/km) 124/127bpm [1010b/km] 8cal 243/263W
Add a comment
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4.7mi ,
45:11
Run - Threshold
1) 1km - 6:23(6:23/km) 138/145bpm [880b/km] 79cal 302/360W 2) 0.56km - 3:37(6:29/km) 145/150bpm [940b/km] 45cal 298/333W 3) 1km - 5:08(5:08/km) 161/166bpm [827b/km] 72cal 355/417W 4) 0.36km - 1:52(5:10/km) 166/168bpm [858b/km] 27cal 354/378W 5) 0.28km - 2:00(7:07/km) 153/167bpm [1088b/km] 22cal 258/391W 6) 1km - 5:16(5:16/km) 163/170bpm [858b/km] 74cal 349/440W 7) 0.33km - 1:44(5:15/km) 171/176bpm [897b/km] 26cal 393/432W 8) 0.26km - 2:00(7:48/km) 154/176bpm [1202b/km] 24cal 289/414W 9) 1km - 5:23(5:23/km) 169/177bpm [909b/km] 79cal 392/505W 10) 0.3km - 1:37(5:22/km) 175/176bpm [940b/km] 24cal 378/421W 11) 1km - 6:46(6:46/km) 152/174bpm [1030b/km] 80cal 294/411W 12) 0.47km - 3:14(6:48/km) 153/156bpm [1040b/km] 38cal 291/309W 13) 0.03km - 11(6:15/km) 154/155bpm [962b/km] 2cal 290/295W
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Sun 26th Jan
Jan 26
|
Mon 27th Jan
Jan 27
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Tue 28th Jan
Jan 28
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Wed 29th Jan
Jan 29
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Thu 30th Jan
Jan 30
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Fri 31st Jan
Jan 31
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Sat 1st Feb
Feb 1
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6.2mi ,
1:05:07
Run - Base
1) 1km - 6:24(6:24/km) 138/144bpm [884b/km] 79cal 307/363W 2) 1km - 6:30(6:30/km) 145/149bpm [943b/km] 81cal 297/340W 3) 1km - 6:19(6:19/km) 143/148bpm [902b/km] 77cal 287/323W 4) 1km - 6:32(6:32/km) 145/152bpm [948b/km] 78cal 285/338W 5) 1km - 6:32(6:32/km) 150/157bpm [981b/km] 81cal 294/377W 6) 1km - 6:29(6:29/km) 145/156bpm [939b/km] 76cal 308/388W 7) 1km - 6:31(6:31/km) 153/158bpm [997b/km] 82cal 305/348W 8) 1km - 6:35(6:35/km) 152/158bpm [1002b/km] 81cal 314/391W 9) 1km - 6:31(6:31/km) 153/158bpm [998b/km] 81cal 315/438W 10) 0.55km - 3:36(6:31/km) 155/157bpm [1010b/km] 45cal 303/333W 11) 0.5km - 3:07(6:16/km) 156/158bpm [978b/km] 39cal 320/344W
Add a comment
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3.3mi ,
34:36
Run - Base
1) 1km - 6:32(6:32/km) 140/149bpm [914b/km] 80cal 299/351W 2) 1km - 6:46(6:46/km) 144/150bpm [975b/km] 82cal 287/339W 3) 1km - 6:33(6:33/km) 142/148bpm [930b/km] 77cal 278/347W 4) 1km - 6:23(6:23/km) 140/148bpm [894b/km] 77cal 328/456W 5) 1km - 6:33(6:33/km) 140/151bpm [918b/km] 76cal 314/412W 6) 0.18km - 1:12(6:48/km) 143/145bpm [973b/km] 14cal 297/308W 7) 0.08km - 36(7:07/km) 142/143bpm [1009b/km] 7cal 291/303W
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3.3mi ,
34:36
Run - Base
1) 1km - 6:31(6:31/km) 138/144bpm [899b/km] 79cal 297/363W 2) 1km - 6:39(6:39/km) 144/147bpm [958b/km] 81cal 289/340W 3) 1km - 6:30(6:30/km) 142/149bpm [924b/km] 77cal 283/350W 4) 1km - 6:40(6:40/km) 148/153bpm [987b/km] 82cal 316/414W 5) 1km - 6:39(6:39/km) 143/148bpm [952b/km] 78cal 293/324W 6) 0.18km - 1:00(5:36/km) 151/158bpm [846b/km] 13cal 359/403W 7) 0.09km - 36(6:32/km) 154/157bpm [1006b/km] 8cal 308/341W
Add a comment
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3.9mi ,
36:06
Run - Threshold
1) 1km - 6:25(6:25/km) 140/148bpm [899b/km] 79cal 311/370W 2) 0.56km - 3:35(6:24/km) 150/154bpm [960b/km] 45cal 309/361W 3) 1km - 5:12(5:12/km) 164/169bpm [854b/km] 74cal 356/417W 4) 1km - 5:19(5:19/km) 163/171bpm [865b/km] 76cal 375/546W 5) 1km - 5:18(5:18/km) 165/174bpm [876b/km] 75cal 371/451W 6) 0.04km - 11(5:02/km) 174/175bpm [877b/km] 3cal 390/418W 7) 1km - 6:21(6:21/km) 151/175bpm [959b/km] 78cal 323/442W 8) 0.6km - 3:39(6:05/km) 157/165bpm [956b/km] 47cal 328/410W 9) 0.02km - 6(6:13/km) 164/165bpm [1020b/km] 1cal 325/330W
Add a comment
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3.4mi ,
35:27
Run - General
1) 1km - 6:25(6:25/km) 142/147bpm [911b/km] 79cal 316/395W 2) 1km - 6:27(6:27/km) 148/155bpm [954b/km] 81cal 305/357W 3) 1km - 6:23(6:23/km) 146/152bpm [932b/km] 78cal 298/351W 4) 1km - 6:25(6:25/km) 151/159bpm [968b/km] 80cal 330/379W 5) 1km - 6:23(6:23/km) 149/156bpm [952b/km] 79cal 322/438W 6) 0.31km - 1:57(6:20/km) 151/153bpm [957b/km] 24cal 322/334W 7) 0.23km - 1:27(6:16/km) 152/154bpm [953b/km] 18cal 324/395W
Add a comment
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