rupert bear

Last on at 10pm, 19th Nov 2024

M65

About
Bests
All Races
Mileage
Training

Port Talbot Harriers | port talbot harriers

Races
83
Miles
19854
Miles
58
Miles
625
Miles
78
WAVA
80.56%
5k
19:22
5M
31:47
10k
40:10
10M
1:08:46
Half
1:26:13
20M
2:21:21
Mara
3:07:27

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Recent Training
19th Nov	Intervals	4.8mi	53:00
19th Nov	Warm Up	0.8mi	7:44
17th Nov	General	6.2mi	1:06:15
14th Nov	Run-Walk	5.7mi	56:29
13th Nov	General	4.4mi	40:03

12 Month Benchmarks	Run
Mile	8:01
5k	25:39
5mi	42:23
10k	55:22
10mi	1:35:06

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2022	2023	PB	WB
3.1mi	1								22:36 70.68						22:36 7:17/mi	70.68
5km	26	21:37 69.23	19:41 76.66		19:40 78.01		19:22 80.56	20:44 75.90	21:07 76.49	21:01 76.85	20:28 79.62	20:38 79.68	22:40 74.53	23:45 71.82	19:22 6:14/mi	80.56
4mi	1									26:18 79.81					26:18 6:34/mi	79.81
4.1mi	5				26:57 75.80	26:54 76.60	26:31 78.37		29:21 72.71					33:36 67.77	26:31 6:28/mi	78.37
5mi	5				31:47 78.77	32:37 77.44			38:03 68.79	38:25 68.77		38:05 70.67			31:47 6:21/mi	78.77
5.1mi	1							37:21 70.25							37:21 7:19/mi	70.25
5.6mi	2								41:59 70.10			38:44 78.14			38:44 6:55/mi	78.14
10km	9	44:12 68.96	40:10 76.55		40:23 77.49		40:42 78.28				44:13 75.47				40:10 6:28/mi	78.28
10mi	3		1:08:46 73.96		1:12:54 71.04										1:08:46 6:53/mi	73.96
10.8mi	1											1:15:16 80.47			1:15:16 6:58/mi	80.47
11.2mi	2								1:18:35 77.78		1:19:11 78.70				1:18:35 7:01/mi	78.70
13.1mi	16	1:40:59 66.07	1:31:54 73.26	1:28:47 76.53	1:26:13 79.52	1:27:14 79.33	1:29:18 78.22	1:29:33 78.74	1:43:57 69.14	1:34:17 76.97	1:32:47 78.98	1:34:57 77.95			1:26:13 6:35/mi	79.52
20mi	1					2:21:21 76.98									2:21:21 7:04/mi	76.98
26.2mi	10	3:57:53 58.81	3:13:58 72.78	3:12:57 73.83	3:07:27 76.69	3:08:55 76.80	3:09:47 77.17	3:10:56 77.43	4:02:46 62.07	4:30:05 56.34		3:22:42 76.56			3:07:27 7:09/mi	77.43

2023		Result	WAVA	Distance
12 Mar	West Glamorgan XC League SB	33:36	67.77	4.1mi
4 Mar	Gnoll parkrun SB	23:45	71.82	5km
2022		Result	WAVA	Distance
6 Jul	Run4All 5K Series SB	22:40	74.53	5km
2020		Result	WAVA	Distance
12 Jan	west glam x/c tata steel margam			5.6mi
2019		Result	WAVA	Distance
6 Jul	Gnoll parkrun	21:18	77.19	5km
2 Jul	Port Talbot Harriers Time Trial SB	20:38	79.68	5km
23 Jun	JCP Swansea Half Marathon SB	1:34:57	77.95	13.1mi
9 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:15:16	80.47	10.8mi
5 Jun	aberavon 5k	21:05	77.98	5km
26 May	Tonmawr Hilly5 SB	38:05	70.67	5mi
18 May	Swansea Bay parkrun	21:29	76.53	5km
11 May	Swansea Bay parkrun	21:05	77.98	5km
28 Apr	London Marathon SB	3:22:42	76.56	26.2mi
3 Mar	Admiral City of Newport Half Marathon	1:36:48	76.46	13.1mi
13 Jan	west glam x/c tata steel margam PB	38:44	78.14	5.6mi
2018		Result	WAVA	Distance
4 Nov	Richard Burton 10K	44:19	75.30	10km
7 Oct	Cardiff Half Marathon SB	1:32:47	78.98	13.1mi
22 Sep	Swansea Bay parkrun SB	20:28	79.62	5km
8 Sep	Porthcawl parkrun	21:03	77.41	5km
21 Jul	Maesteg parkrun	21:59	74.12	5km
8 Jul	Ammanford 10k SB	44:13	75.47	10km
24 Jun	Swansea Half Marathon	1:35:27	76.78	13.1mi
10 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates SB	1:19:11	78.70	11.2mi
2 Jun	Swansea Bay parkrun	21:23	76.20	5km
24 Feb	Swansea Bay parkrun	23:06	70.54	5km
2017		Result	WAVA	Distance
14 Oct	Swansea Bay parkrun SB	21:01	76.85	5km
13 Aug	Port Talbot Half Marathon			13.1mi
25 Jun	Swansea Half Marathon SB	1:34:17	76.97	13.1mi
14 May	Cwm Ogwr 5 mile SB	38:25	68.77	5mi
13 May	Porthcawl parkrun	22:51	70.68	5km
23 Apr	London Marathon SB	4:30:05	56.34	26.2mi
5 Mar	Newport Half Marathon	1:36:05	75.53	13.1mi
4 Feb	Swansea ParkRun	22:11	72.81	5km
7 Jan	Gnoll parkrun	22:03	73.25	5km
1 Jan	The Prince of Wales Kenfig - New Year's Day Fun Run PB	26:18	79.81	4mi
2016		Result	WAVA	Distance
28 Dec	PTHarriers Handicap 5k SB	21:07	76.49	5km
15 Oct	Swansea Parkrun	22:12	72.12	5km
3 Sep	Porthcawl parkrun	21:24	74.82	5km
21 Aug	Port Talbot Half Marathon SB	1:43:57	69.14	13.1mi
5 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:18:35	77.78	11.2mi
15 May	Cwm Ogwr 5 mile SB	38:03	68.79	5mi
24 Apr	London Marathon SB	4:02:46	62.07	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:44:01	69.09	13.1mi
10 Jan	West Glamorgan XC - Reservoir SB	41:59	70.10	5.6mi
9 Jan	A run to remember Dan Tomlinson (as part of Gnoll Parkrun) PB	22:36	70.68	3.1mi
1 Jan	Prince of Wales SB	29:21	72.71	4.1mi
2014		Result	WAVA	Distance
4 Oct	Porthcawl parkrun SB	20:44	75.90	5km
30 Aug	Porthcawl parkrun	20:48	75.65	5km
13 Apr	London Marathon SB	3:10:56	77.43	26.2mi
2 Mar	Llanelli Waterside Half Marathon SB	1:29:33	78.74	13.1mi
12 Jan	West Glamorgan League - Corus Lake PB	37:21	70.25	5.1mi
2013		Result	WAVA	Distance
21 Dec	Porthcawl Parkrun	20:05	78.35	5km
3 Nov	Richard Burton Heritage 10k SB	40:42	78.28	10km
6 Oct	Cardiff Half Marathon SB	1:29:18	78.22	13.1mi
22 Sep	Swansea Bay 10K	40:52	77.96	10km
21 Apr	London Marathon SB	3:09:47	77.17	26.2mi
3 Mar	Llanelli Waterside Half Marathon	1:30:44	76.98	13.1mi
5 Jan	Cardiff parkrun PB	19:22	80.56	5km
1 Jan	kenfig 4.1m PB	26:31	78.37	4.1mi
2012		Result	WAVA	Distance
22 Apr	London Marathon SB	3:08:55	76.80	26.2mi
4 Mar	Llanelli Waterside Half Marathon SB	1:27:14	79.33	13.1mi
12 Feb	Bramley 20 PB	2:21:21	76.98	20mi
2 Jan	Old Father Time 5 Mile SB	32:37	77.44	5mi
1 Jan	Kenfig 4.1 SB	26:54	76.60	4.1mi
2011		Result	WAVA	Distance
20 Nov	Llanelli Sospan MT 10 SB	1:12:54	71.04	10mi
31 Jul	Magor Marsh 10k SB	40:23	77.49	10km
25 Jun	Cardiff 5K Parkrun SB	19:40	78.01	5km
17 Apr	London Marathon PB	3:07:27	76.69	26.2mi
6 Mar	Llanelli Waterside Half Marathon PB	1:26:13	79.52	13.1mi
23 Jan	West Glam XC Corus Lake 5m PB	31:47	78.77	5mi
1 Jan	kenfig 4.1m SB	26:57	75.80	4.1mi
2010		Result	WAVA	Distance
21 Nov	MT10	1:14:39	68.75	10mi
31 May	Chester Marathon SB	3:12:57	73.83	26.2mi
7 Mar	Llanelli Waterside Half Marathon SB	1:28:47	76.53	13.1mi
2009		Result	WAVA	Distance
21 Jun	Llanelli Waterside 10k PB	40:10	76.55	10km
9 Jun	Swansea Bay 5k Series 1 SB	19:41	76.66	5km
10 May	Sorbrook Challenge 10K	45:32	67.53	10km
26 Apr	London Marathon SB	3:13:58	72.78	26.2mi
12 Apr	Teifi 10 PB	1:08:46	73.96	10mi
8 Mar	Llanelli Waterside Half Marathon SB	1:31:54	73.26	13.1mi
11 Jan	Richard Burton 10k	42:35	72.21	10km
2008		Result	WAVA	Distance
13 Jul	ammanford 10k SB	44:12	68.96	10km
10 Jun	Swanseabay 5k SB	21:37	69.23	5km
13 Apr	London Marathon SB	3:57:53	58.81	26.2mi
2 Mar	Llanelli Waterside Half Marathon SB	1:40:59	66.07	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	15	13	4	0	0	0	0	6	36	31	37	0	142
2023	3	0	0	0	0	0	0	0	0	0	0	0	3
2023	59	84	44	68	52	28	75	56	72	39	67	13	657
2022	53	47	60	71	32	60	50	54	42	4	32	41	545
2021	12	12	20	0	0	0	0	0	0	0	0	0	44
2021	0	0	0	46	102	123	18	111	0	0	17	40	458
2021	35	14	0	0	0	0	0	0	0	0	0	0	48
2020	0	0	0	0	0	0	0	0	0	0	0	1	1
2020	114	174	155	139	82	43	110	124	158	69	77	0	1246
2020	0	0	0	0	0	6	0	14	0	4	9	0	32
2019	0	0	0	0	0	0	25	4	0	0	0	0	29
2019	0	0	0	0.1	0	0	0.3	0.2	0	0	0	0	0.6
2019	155	61	184	152	100	131	164	132	169	153	90	81	1572
2019	0	0	4	0	7	0	0	0	28	6	20	0	65
2018	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2018	73	170	153	151	73	117	159	95	165	122	112	149	1539
2018	0	6	17	14	0	0	0	0	0	0	0	0	38
2017	1.8	1.1	0.3	5.3	0	0	0	0.4	0	0	0	0	8.8
2017	201	144	142	31	92	104	59	144	125	143	168	169	1522
2017	0	0	0	0	0	0	0	0	6	0	0	0	6
2016	0	0	0	1	0	0	0	0	0	0	0	0	1
2016	0	4.6	6	6.9	1.9	1.8	1.1	3.6	7	4.7	3.6	1.2	42.2
2016	93	28	99	47	79	63	54	98	49	37	87	156	889
2016	3	3	31	2	0	0	11	3	0	34	23	0	109
2015	0	0	0.5	0	0	0	0	0	0	0	0	0	0.5
2015	90	195	222	156	38	53	143	140	121	132	120	155	1565
2015	2	0	0	7	0	0	0	0	16	5	10	0	40
2014	129	181	209	90	79	14	54	132	155	126	110	141	1421
2014	10	5	0	27	12	0	0	0	0	20	8	0	82
2013	118	82	176	109	62	40	94	127	148	129	130	89	1304
2012	1.7	0.5	0	0	0	0.8	1.1	0	0	0	0	0	4.1
2012	231	179	206	122	104	119	17	75	105	129	139	184	1609
2012	0	0	0	5	0	23	10	9	0	0	0	0	47
2011	0	0	0	0	0	0	0	0	0	0	0	1.3	1.3
2011	186	185	207	125	105	113	154	122	107	75	116	177	1672
2011	0	0	0	0	0	0	0	17	70	12	8	20	127
2010	190	182	201	125	112	45	67	47	50	114	103	144	1379
2010	0	0	0	7	6	0	13	6	0	0	0	0	32
2009	139	160	175	121	97	82	68	97	75	90	119	104	1327
2008	102	109	150	69	37	36	50	77	86	82	84	88	970
2007	0	0	0	0	0	0	0	0	0	0	0	37	37

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	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
-	-	-	-	4.2mi, 52:37 Run - Run-Walk 1) 0.18mi - 2:01(11:21/mi) 100/117bpm [1135b/mi] 15cal 5.29/6.22mph 2) 0.01mi - 16(19:37/mi) 119/120bpm [2334b/mi] 2cal 3.06/5.87mph 3) 0.11mi - 1:06(9:51/mi) 114/119bpm [1123b/mi] 10cal 6.09/5.97mph 4) 0.03mi - 18(11:26/mi) 117/119bpm [1337b/mi] 2cal 5.25/5.95mph 5) 0.14mi - 1:28(10:21/mi) 121/130bpm [1251b/mi] 13cal 5.8/5.85mph 6) 0.04mi - 41(15:44/mi) 121/126bpm [1904b/mi] 6cal 3.81/5.87mph 7) 0.08mi - 46(9:59/mi) 112/114bpm [1118b/mi] 6cal 6.01/6.18mph 8) 0.03mi - 28(18:26/mi) 113/115bpm [2083b/mi] 3cal 3.25/6.22mph 9) 0mi - 4(12:52/mi) 110/110bpm [1415b/mi] 4.66/4.97mph 10) 0.09mi - 50(9:27/mi) 113/122bpm [1068b/mi] 7cal 6.35/6.51mph 11) 0.02mi - 20(16:19/mi) 121/123bpm [1975b/mi] 3cal 3.68/6.51mph 12) 0.1mi - 56(9:30/mi) 123/131bpm [1169b/mi] 9cal 6.31/6.68mph 13) 0mi - 5(21:18/mi) 112/127bpm [2386b/mi] 2.82/6.68mph 14) 0.18mi - 1:31(8:36/mi) 102/117bpm [877b/mi] 10cal 6.98/7.24mph 15) 0.05mi - 1:29(26:58/mi) 108/116bpm [2913b/mi] 8cal 2.22/7.14mph 16) 0.18mi - 1:30(8:15/mi) 105/122bpm [867b/mi] 9cal 7.27/7.91mph 17) 0.05mi - 1:30(30:28/mi) 110/123bpm [3351b/mi] 9cal 1.97/7.51mph 18) 0.18mi - 1:32(8:26/mi) 109/125bpm [919b/mi] 10cal 7.12/7.47mph 19) 0.05mi - 1:30(30:35/mi) 106/125bpm [3241b/mi] 8cal 1.96/7.2mph 20) 0.18mi - 1:30(8:33/mi) 113/133bpm [966b/mi] 12cal 7.02/7.56mph 21) 0.06mi - 1:29(26:48/mi) 113/134bpm [3028b/mi] 10cal 2.24/6.87mph 22) 0.18mi - 1:29(8:11/mi) 111/126bpm [909b/mi] 10cal 7.33/7.22mph 23) 0.05mi - 1:30(29:17/mi) 116/132bpm [3397b/mi] 11cal 2.05/7.22mph 24) 0.18mi - 1:30(8:24/mi) 115/134bpm [965b/mi] 11cal 7.15/7.83mph 25) 0.05mi - 1:30(32:07/mi) 119/135bpm [3822b/mi] 12cal 1.87/6.82mph 26) 0.19mi - 1:31(8:07/mi) 118/134bpm [958b/mi] 12cal 7.39/7.43mph 27) 0.05mi - 1:30(32:20/mi) 118/134bpm [3815b/mi] 12cal 1.86/7.37mph 28) 0.18mi - 1:32(8:45/mi) 117/134bpm [1023b/mi] 12cal 6.86/7.45mph 29) 0.05mi - 1:25(27:45/mi) 119/134bpm [3303b/mi] 11cal 2.16/6.51mph 30) 0.19mi - 1:32(8:02/mi) 118/136bpm [947b/mi] 11cal 7.48/7.64mph 31) 0.04mi - 1:30(36:44/mi) 121/139bpm [4445b/mi] 13cal 1.63/7.51mph 32) 0.18mi - 1:30(8:21/mi) 116/137bpm [969b/mi] 10cal 7.19/7.47mph 33) 0.05mi - 1:29(28:01/mi) 122/137bpm [3418b/mi] 12cal 2.14/7.06mph 34) 0.19mi - 1:29(7:40/mi) 125/142bpm [958b/mi] 13cal 7.82/7.99mph 35) 0.04mi - 1:35(44:11/mi) 122/142bpm [5389b/mi] 13cal 1.36/7.72mph 36) 0.19mi - 1:25(7:18/mi) 128/147bpm [935b/mi] 13cal 8.22/8.35mph 37) 0.04mi - 2:35(1:03:20/mi) 118/148bpm [7474b/mi] 19cal 0.95/8.08mph 38) 0.58mi - 6:11(10:37/mi) 123/131bpm [1305b/mi] 56cal 5.65/5.99mph 39) 0mi - 3(13:10/mi) 112/131bpm [1474b/mi] 4.56/5.57mph Add a comment	4.3mi, 53:41 Run - General 1) 0.16mi - 4:30(28:21/mi) 83/95bpm [2353b/mi] 24cal 2.12/5.22mph 2) 0.11mi - 58(9:07/mi) 86/109bpm [784b/mi] 5cal 6.58/6.82mph 3) 0.01mi - 32(42:21/mi) 106/112bpm [4488b/mi] 4cal 1.42/6.82mph 4) 0.24mi - 2:01(8:32/mi) 111/124bpm [947b/mi] 17cal 7.04/7.6mph 5) 0.03mi - 1:13(44:44/mi) 105/123bpm [4698b/mi] 9cal 1.34/7.47mph 6) 0.38mi - 3:03(7:59/mi) 113/131bpm [902b/mi] 26cal 7.52/7.97mph 7) 0.02mi - 1:35(1:31:31/mi) 112/124bpm [10251b/mi] 13cal 0.66/7.43mph 8) 0.37mi - 2:55(7:48/mi) 119/136bpm [929b/mi] 26cal 7.69/8.16mph 9) 0.01mi - 32(37:51/mi) 132/136bpm [4995b/mi] 5cal 1.59/7.72mph 10) 0.08mi - 38(8:14/mi) 123/127bpm [1012b/mi] 6cal 7.29/7.47mph 11) 0.05mi - 49(17:38/mi) 121/128bpm [2134b/mi] 6cal 3.4/7.47mph 12) 0.03mi - 17(9:20/mi) 107/111bpm [999b/mi] 1cal 6.42/6.85mph 13) 0.01mi - 55(1:15:16/mi) 103/108bpm [7753b/mi] 5cal 0.8/6.57mph 14) 0.48mi - 4:01(8:21/mi) 126/139bpm [1053b/mi] 39cal 7.18/7.64mph 15) 0.06mi - 2:06(33:35/mi) 113/140bpm [3795b/mi] 14cal 1.79/7.06mph 16) 0.38mi - 3:01(7:54/mi) 129/144bpm [1019b/mi] 29cal 7.59/7.99mph 17) 0.06mi - 1:39(29:36/mi) 122/144bpm [3611b/mi] 13cal 2.03/7.45mph 18) 0.23mi - 1:57(8:20/mi) 123/139bpm [1025b/mi] 17cal 7.2/7.39mph 19) 0.01mi - 1:03(1:24:08/mi) 128/142bpm [10769b/mi] 10cal 0.71/7.16mph 20) 0.12mi - 1:01(8:08/mi) 123/138bpm [1001b/mi] 8cal 7.37/7.85mph 21) 0.02mi - 3:36(3:01:36/mi) 103/142bpm [18705b/mi] 17cal 0.33/7.85mph 22) 0.49mi - 4:00(8:09/mi) 135/149bpm [1100b/mi] 41cal 7.37/7.83mph 23) 0.07mi - 2:06(30:44/mi) 122/148bpm [3749b/mi] 17cal 1.95/7.39mph 24) 0.4mi - 3:14(8:06/mi) 136/151bpm [1101b/mi] 33cal 7.41/7.83mph 25) 0.01mi - 1:20(1:39:52/mi) 132/150bpm [13183b/mi] 13cal 0.6/7.22mph 26) 0.27mi - 2:16(8:15/mi) 135/146bpm [1115b/mi] 23cal 7.27/7.6mph 27) 0.03mi - 1:04(38:19/mi) 134/147bpm [5135b/mi] 11cal 1.57/7.33mph 28) 0.12mi - 1:02(8:16/mi) 127/140bpm [1050b/mi] 8cal 7.26/7.83mph 29) 0.02mi - 15(14:08/mi) 141/145bpm [1993b/mi] 3cal 4.25/7.78mph Add a comment	-
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
4.1mi, 40:11 Run - Run-Walk 15x30sec walk breaks Runs 3x30sec 4x1min 2x1.5min 2x2min 3x3.5 min 2x4min 1x5min 1) 0.06mi - 32(9:04/mi) 113/124bpm [1025b/mi] 4cal 6.61/6.53mph 2) 0.03mi - 29(16:21/mi) 119/126bpm [1947b/mi] 4cal 3.67/5.72mph 3) 0.05mi - 30(10:16/mi) 117/126bpm [1202b/mi] 4cal 5.84/6.03mph 4) 0.03mi - 30(15:38/mi) 126/130bpm [1970b/mi] 5cal 3.84/6.05mph 5) 0.05mi - 31(9:42/mi) 117/125bpm [1135b/mi] 4cal 6.18/6.59mph 6) 0.03mi - 31(18:19/mi) 124/129bpm [2272b/mi] 5cal 3.27/6.59mph 7) 0.11mi - 59(9:11/mi) 129/140bpm [1185b/mi] 10cal 6.53/6.7mph 8) 0.03mi - 29(17:35/mi) 138/142bpm [2425b/mi] 5cal 3.41/6.7mph 9) 0.11mi - 1:02(9:12/mi) 137/142bpm [1261b/mi] 12cal 6.52/6.87mph 10) 0.03mi - 28(18:26/mi) 141/146bpm [2599b/mi] 5cal 3.25/6.68mph 11) 0.11mi - 1:02(9:19/mi) 137/144bpm [1276b/mi] 12cal 6.44/6.68mph 12) 0.03mi - 28(15:38/mi) 139/144bpm [2173b/mi] 5cal 3.84/6.45mph 13) 0.1mi - 1:00(9:30/mi) 132/144bpm [1254b/mi] 11cal 6.32/6.72mph 14) 0.03mi - 29(15:06/mi) 142/146bpm [2145b/mi] 5cal 3.97/6.45mph 15) 0.17mi - 1:32(9:14/mi) 140/152bpm [1292b/mi] 18cal 6.5/6.64mph 16) 0.03mi - 29(15:14/mi) 147/150bpm [2240b/mi] 6cal 3.94/6.57mph 17) 0.17mi - 1:31(9:05/mi) 144/156bpm [1308b/mi] 18cal 6.61/6.62mph 18) 0.03mi - 29(14:22/mi) 146/154bpm [2096b/mi] 5cal 4.18/6.62mph 19) 0.23mi - 2:03(9:02/mi) 146/156bpm [1318b/mi] 25cal 6.64/6.89mph 20) 0.03mi - 27(15:43/mi) 146/152bpm [2294b/mi] 5cal 3.82/6.72mph 21) 0.21mi - 2:00(9:20/mi) 145/151bpm [1353b/mi] 24cal 6.43/6.87mph 22) 0.03mi - 31(15:03/mi) 146/151bpm [2196b/mi] 6cal 3.99/6.16mph 23) 0.45mi - 3:58(8:50/mi) 139/146bpm [1227b/mi] 45cal 6.8/7.01mph 24) 0.03mi - 31(16:36/mi) 146/150bpm [2424b/mi] 6cal 3.61/6.74mph 25) 0.4mi - 3:33(8:51/mi) 133/145bpm [1177b/mi] 38cal 6.78/7.18mph 26) 0.03mi - 27(15:52/mi) 129/131bpm [2046b/mi] 4cal 3.78/6.66mph 27) 0.39mi - 3:29(9:03/mi) 122/131bpm [1104b/mi] 28cal 6.63/7.12mph 28) 0.03mi - 33(16:17/mi) 122/129bpm [1987b/mi] 4cal 3.68/6.53mph 29) 0.44mi - 3:58(8:57/mi) 125/133bpm [1119b/mi] 34cal 6.7/7.01mph 30) 0.02mi - 28(18:54/mi) 129/133bpm [2438b/mi] 4cal 3.17/6.87mph 31) 0.61mi - 5:10(8:29/mi) 134/143bpm [1137b/mi] 55cal 7.07/7.49mph Add a comment	-	-	-	3.4mi, 33:41 Run - Intervals Intervals with Wes 6x3mins (90sec out, 90sec back) - I was jogging at the back on outward run but pushed in the way back. Finished with 4x30sec 1) 0.15mi - 1:32(10:31/mi) 116/129bpm [1220b/mi] 13cal 5.7/6.45mph 2) 0.02mi - 22(18:36/mi) 126/130bpm [2344b/mi] 3cal 3.23/5.97mph 3) 0.53mi - 5:36(10:32/mi) 130/144bpm [1369b/mi] 59cal 5.7/6.1mph 4) 0.01mi - 16(41:33/mi) 134/138bpm [5567b/mi] 3cal 1.45/5.97mph 5) 0.04mi - 28(12:25/mi) 125/130bpm [1552b/mi] 5cal 4.83/5.59mph 6) 0.32mi - 2:57(9:19/mi) 117/131bpm [1091b/mi] 25cal 6.44/7.41mph 7) 0mi - 3(18:22/mi) 105/122bpm [1929b/mi] 3.27/7.16mph 8) 0.32mi - 2:52(8:59/mi) 106/136bpm [952b/mi] 19cal 6.68/8.08mph 9) 0.01mi - 1:23(1:38:21/mi) 120/136bpm [11802b/mi] 13cal 0.61/8.04mph 10) 0.15mi - 1:26(9:43/mi) 105/110bpm [1021b/mi] 7cal 6.17/7.12mph 11) 0.02mi - 15(11:09/mi) 111/111bpm [1237b/mi] 1cal 5.38/6.07mph 12) 0.15mi - 1:07(7:15/mi) 126/137bpm [913b/mi] 11cal 8.28/8.37mph 13) 0mi - 3(10:23/mi) 120/139bpm [1246b/mi] 5.78/8.01mph 14) 0.34mi - 2:48(8:11/mi) 121/147bpm [990b/mi] 24cal 7.34/9.1mph 15) 0.36mi - 2:57(8:08/mi) 131/149bpm [1065b/mi] 31cal 7.38/9.12mph 16) 0.01mi - 4(7:21/mi) 142/149bpm [1044b/mi] 8.16/8.81mph 17) 0.31mi - 2:53(9:20/mi) 128/140bpm [1196b/mi] 28cal 6.42/8.27mph 18) 0mi - 3(21:17/mi) 116/140bpm [2468b/mi] 2.82/6.64mph 19) 0.05mi - 30(9:33/mi) 99/113bpm [946b/mi] 1cal 6.28/8.14mph 20) 0.07mi - 30(7:13/mi) 114/125bpm [823b/mi] 3cal 8.31/9.04mph 21) 0.05mi - 28(8:50/mi) 124/130bpm [1095b/mi] 4cal 6.79/7.18mph 22) 0mi - 2(56:23/mi) 122/122bpm [6878b/mi] 1.06/0mph 23) 0.06mi - 28(7:17/mi) 123/131bpm [895b/mi] 4cal 8.24/8.35mph 24) 0.41mi - 4:40(11:30/mi) 123/136bpm [1415b/mi] 42cal 5.22/8.45mph Add a comment	-	4.2mi, 40:03 Run - General Thursday Beach Tempo 40mins 12 x30sec walk breaks 1) 0.16mi - 1:33(9:54/mi) 92/118bpm [911b/mi] 9cal 6.06/6.53mph 2) 0.03mi - 29(15:48/mi) 101/107bpm [1596b/mi] 3cal 3.8/6.14mph 3) 0.1mi - 59(10:06/mi) 99/104bpm [1000b/mi] 7cal 5.94/6.1mph 4) 0.03mi - 30(16:11/mi) 103/109bpm [1666b/mi] 4cal 3.71/5.91mph 5) 0.16mi - 1:31(9:44/mi) 100/111bpm [974b/mi] 11cal 6.16/6.28mph 6) 0.03mi - 29(17:02/mi) 101/102bpm [1721b/mi] 3cal 3.52/6.28mph 7) 0.16mi - 1:31(9:35/mi) 105/112bpm [1006b/mi] 11cal 6.26/6.49mph 8) 0.03mi - 29(16:33/mi) 102/105bpm [1688b/mi] 3cal 3.62/6.37mph 9) 0.22mi - 2:01(9:12/mi) 104/109bpm [957b/mi] 15cal 6.52/6.7mph 10) 0.03mi - 29(16:51/mi) 104/108bpm [1752b/mi] 3cal 3.56/6.68mph 11) 0.28mi - 2:32(9:11/mi) 105/111bpm [965b/mi] 18cal 6.53/6.89mph 12) 0.03mi - 29(15:48/mi) 105/106bpm [1660b/mi] 3cal 3.8/6.53mph 13) 0.26mi - 2:30(9:29/mi) 112/122bpm [1062b/mi] 21cal 6.33/6.43mph 14) 0.04mi - 37(17:19/mi) 115/116bpm [1992b/mi] 4cal 3.46/6.41mph 15) 0.26mi - 2:25(9:07/mi) 119/128bpm [1084b/mi] 22cal 6.59/7.51mph 16) 0.03mi - 29(16:31/mi) 121/128bpm [1998b/mi] 4cal 3.63/6.64mph 17) 0.33mi - 3:00(9:01/mi) 126/134bpm [1136b/mi] 31cal 6.66/7.87mph 18) 0.03mi - 29(14:01/mi) 130/134bpm [1823b/mi] 5cal 4.28/6.78mph 19) 0.45mi - 3:44(8:18/mi) 135/143bpm [1120b/mi] 42cal 7.23/7.53mph 20) 0.03mi - 33(17:16/mi) 136/142bpm [2348b/mi] 6cal 3.48/7.06mph 21) 0.49mi - 4:14(8:40/mi) 135/143bpm [1170b/mi] 47cal 6.93/7.35mph 22) 0.03mi - 29(16:17/mi) 138/141bpm [2247b/mi] 5cal 3.69/6.91mph 23) 0.52mi - 4:32(8:42/mi) 139/143bpm [1210b/mi] 52cal 6.89/7.39mph 24) 0.03mi - 28(17:12/mi) 137/139bpm [2356b/mi] 5cal 3.49/6.47mph 25) 0.41mi - 3:31(8:38/mi) 138/143bpm [1191b/mi] 40cal 6.95/7.08mph 26) 0mi - 1(2:49/mi) 142/142bpm [400b/mi] 21.28/6.62mph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	-	3.2mi, 32:00 Run - Run-Walk 1) 0.05mi - 31(11:19/mi) 92/107bpm [1042b/mi] 3cal 5.3/5.97mph 2) 0.03mi - 30(16:44/mi) 112/117bpm [1874b/mi] 4cal 3.59/5.68mph 3) 0.1mi - 1:00(10:04/mi) 124/131bpm [1249b/mi] 9cal 5.96/6.14mph 4) 0.03mi - 31(17:28/mi) 129/133bpm [2252b/mi] 5cal 3.44/6.14mph 5) 0.1mi - 1:06(10:34/mi) 131/138bpm [1384b/mi] 12cal 5.68/5.7mph 6) 0.02mi - 24(16:00/mi) 130/138bpm [2079b/mi] 4cal 3.75/5.63mph 7) 0.1mi - 1:00(9:54/mi) 125/137bpm [1238b/mi] 10cal 6.06/5.99mph 8) 0.03mi - 35(17:15/mi) 137/140bpm [2363b/mi] 6cal 3.48/5.89mph 9) 0.2mi - 1:56(9:46/mi) 135/143bpm [1320b/mi] 21cal 6.14/6.43mph 10) 0.03mi - 31(17:40/mi) 137/143bpm [2421b/mi] 5cal 3.4/6.35mph 11) 0.2mi - 1:59(9:58/mi) 136/140bpm [1357b/mi] 22cal 6.02/6.16mph 12) 0.02mi - 29(19:20/mi) 128/131bpm [2474b/mi] 5cal 3.1/6.2mph 13) 0.26mi - 2:31(9:35/mi) 137/145bpm [1314b/mi] 27cal 6.26/6.82mph 14) 0.03mi - 31(16:05/mi) 140/143bpm [2252b/mi] 5cal 3.73/6.18mph 15) 0.3mi - 2:45(9:15/mi) 132/144bpm [1222b/mi] 30cal 6.48/6.49mph 16) 0.03mi - 29(14:09/mi) 107/113bpm [1515b/mi] 3cal 4.24/5.85mph 17) 0.38mi - 3:30(9:16/mi) 109/114bpm [1010b/mi] 21cal 6.48/7.16mph 18) 0.03mi - 32(17:28/mi) 112/116bpm [1957b/mi] 3cal 3.43/6.39mph 19) 0.34mi - 3:08(9:09/mi) 115/123bpm [1053b/mi] 24cal 6.55/6.78mph 20) 0.01mi - 9(21:44/mi) 122/122bpm [2651b/mi] 1cal 2.76/6.66mph 21) 0.21mi - 1:57(9:12/mi) 125/127bpm [1149b/mi] 19cal 6.53/7.03mph 22) 0.03mi - 32(17:46/mi) 122/127bpm [2168b/mi] 4cal 3.38/6.26mph 23) 0.67mi - 5:28(8:07/mi) 134/147bpm [1088b/mi] 59cal 7.39/8.7mph Add a comment	-	-	4.4mi, 40:03 Run - General 1) 0.06mi - 32(9:11/mi) 61/78bpm [561b/mi] 1cal 6.53/6.59mph 2) 0.03mi - 29(15:48/mi) 80/82bpm [1264b/mi] 2cal 3.8/6.53mph 3) 0.06mi - 30(8:19/mi) 81/88bpm [674b/mi] 2cal 7.21/6.85mph 4) 0.03mi - 29(16:22/mi) 84/87bpm [1375b/mi] 2cal 3.67/6.87mph 5) 0.07mi - 35(8:20/mi) 91/97bpm [758b/mi] 3cal 7.2/7.37mph 6) 0.03mi - 25(15:37/mi) 97/99bpm [1515b/mi] 2cal 3.84/7.37mph 7) 0.06mi - 30(8:42/mi) 97/100bpm [845b/mi] 3cal 6.89/6.85mph 8) 0.03mi - 30(16:08/mi) 97/102bpm [1564b/mi] 3cal 3.72/6.91mph 9) 0.06mi - 32(8:36/mi) 91/99bpm [782b/mi] 2cal 6.98/6.99mph 10) 0.03mi - 28(14:59/mi) 98/103bpm [1468b/mi] 3cal 4.01/7.06mph 11) 0.13mi - 1:01(8:07/mi) 99/111bpm [803b/mi] 6cal 7.4/7.66mph 12) 0.03mi - 29(14:26/mi) 109/112bpm [1573b/mi] 3cal 4.16/7.51mph 13) 0.13mi - 1:01(8:03/mi) 106/114bpm [854b/mi] 7cal 7.45/8.14mph 14) 0.04mi - 31(14:21/mi) 115/118bpm [1650b/mi] 4cal 4.18/8.1mph 15) 0.19mi - 1:30(8:02/mi) 117/125bpm [940b/mi] 14cal 7.47/7.7mph 16) 0.03mi - 29(14:35/mi) 120/127bpm [1750b/mi] 4cal 4.11/7.6mph 17) 0.26mi - 2:01(7:38/mi) 124/133bpm [947b/mi] 20cal 7.85/8.18mph 18) 0.03mi - 30(17:42/mi) 132/134bpm [2336b/mi] 5cal 3.39/8.16mph 19) 0.01mi - 6(12:34/mi) 126/128bpm [1583b/mi] 1cal 4.78/3.63mph 20) 0mi - 1(6:54/mi) 124/124bpm [855b/mi] 8.7/3.7mph 21) 0.34mi - 2:39(7:41/mi) 135/144bpm [1038b/mi] 30cal 7.8/8.2mph 22) 0mi - 3(11:36/mi) 101/143bpm [1172b/mi] 5.17/8.08mph 23) 1mi - 9:04(9:04/mi) 124/134bpm [1124b/mi] 91cal 6.62/6.93mph 24) 1mi - 8:42(8:42/mi) 135/140bpm [1174b/mi] 99cal 6.9/7.33mph 25) 0.79mi - 6:58(8:47/mi) 140/142bpm [1229b/mi] 81cal 6.84/7.12mph Add a comment	5.7mi, 56:29 Run - Run-Walk 1) 0.1mi - 1:02(10:04/mi) 103/114bpm [1037b/mi] 7cal 5.96/6.45mph 2) 0.03mi - 30(16:15/mi) 117/119bpm [1901b/mi] 4cal 3.69/6.01mph 3) 0.1mi - 1:01(10:07/mi) 122/132bpm [1234b/mi] 10cal 5.93/5.85mph 4) 0.03mi - 28(15:53/mi) 130/132bpm [2065b/mi] 5cal 3.78/5.87mph 5) 0.1mi - 59(9:51/mi) 127/135bpm [1251b/mi] 10cal 6.09/6.39mph 6) 0.04mi - 32(14:56/mi) 134/136bpm [2001b/mi] 6cal 4.02/6.26mph 7) 0.11mi - 1:02(9:44/mi) 133/139bpm [1294b/mi] 11cal 6.17/6.43mph 8) 0.02mi - 17(17:49/mi) 136/138bpm [2423b/mi] 2cal 3.37/6.24mph 9) 0mi - 1(10:26/mi) 135/135bpm [1410b/mi] 5.75/4.11mph 10) 0.01mi - 10(20:29/mi) 134/136bpm [2745b/mi] 1cal 2.93/3.99mph 11) 0.16mi - 1:30(9:19/mi) 132/138bpm [1229b/mi] 16cal 6.44/6.59mph 12) 0.03mi - 28(14:37/mi) 136/139bpm [1988b/mi] 5cal 4.1/6.57mph 13) 0.1mi - 1:03(10:02/mi) 131/137bpm [1315b/mi] 11cal 5.98/6.03mph 14) 0.03mi - 30(16:07/mi) 136/140bpm [2193b/mi] 5cal 3.72/5.91mph 15) 0.16mi - 1:27(9:07/mi) 132/141bpm [1204b/mi] 16cal 6.58/6.57mph 16) 0.36mi - 3:33(9:59/mi) 95/128bpm [949b/mi] 21cal 6.01/7.2mph 17) 0.03mi - 29(15:12/mi) 101/104bpm [1535b/mi] 3cal 3.95/6.07mph 18) 0.33mi - 3:05(9:22/mi) 105/116bpm [984b/mi] 23cal 6.4/6.51mph 19) 0.03mi - 30(16:40/mi) 109/111bpm [1817b/mi] 4cal 3.6/6.45mph 20) 0.39mi - 3:33(9:10/mi) 110/118bpm [1009b/mi] 28cal 6.54/6.82mph 21) 0.02mi - 21(15:52/mi) 115/119bpm [1824b/mi] 2cal 3.78/6.66mph 22) 0.43mi - 4:09(9:34/mi) 110/113bpm [1052b/mi] 32cal 6.27/6.51mph 23) 0.05mi - 51(16:58/mi) 104/115bpm [1764b/mi] 6cal 3.54/5.82mph 24) 0.37mi - 3:30(9:28/mi) 108/123bpm [1023b/mi] 25cal 6.34/6.66mph 25) 0.03mi - 30(17:35/mi) 116/121bpm [2040b/mi] 3cal 3.41/6.43mph 26) 0.39mi - 3:32(9:09/mi) 115/121bpm [1052b/mi] 29cal 6.56/6.53mph 27) 0.03mi - 28(13:40/mi) 119/124bpm [1626b/mi] 4cal 4.39/6.28mph 28) 0.57mi - 5:31(9:41/mi) 118/122bpm [1142b/mi] 49cal 6.2/6.45mph 29) 0.03mi - 29(18:04/mi) 115/119bpm [2077b/mi] 3cal 3.32/6.3mph 30) 0.49mi - 4:33(9:13/mi) 116/125bpm [1070b/mi] 37cal 6.51/6.82mph 31) 0.03mi - 29(17:57/mi) 118/122bpm [2118b/mi] 3cal 3.34/6.47mph 32) 1mi - 8:48(8:48/mi) 127/137bpm [1118b/mi] 91cal 6.81/7.08mph 33) 0.13mi - 1:06(8:39/mi) 139/140bpm [1202b/mi] 12cal 6.94/7.18mph 34) 0mi - 1(4:05/mi) 139/139bpm [568b/mi] 14.68/7.18mph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	-	6.2mi, 1:06:15 Run - General Started with 10x30sec run/walks to warm up 1) 0.04mi - 31(11:48/mi) 110/123bpm [1298b/mi] 3cal 5.08/6.18mph 2) 0.03mi - 28(15:15/mi) 127/131bpm [1938b/mi] 5cal 3.93/6.12mph 3) 0.05mi - 33(10:09/mi) 124/130bpm [1260b/mi] 5cal 5.91/5.66mph 4) 0.03mi - 31(15:21/mi) 124/133bpm [1903b/mi] 5cal 3.91/5.89mph 5) 0.1mi - 1:02(10:09/mi) 123/133bpm [1249b/mi] 10cal 5.91/5.76mph 6) 0.03mi - 26(15:32/mi) 128/137bpm [1989b/mi] 4cal 3.86/5.87mph 7) 0.1mi - 1:00(10:12/mi) 118/127bpm [1205b/mi] 9cal 5.88/6.39mph 8) 0.04mi - 30(13:56/mi) 115/122bpm [1602b/mi] 4cal 4.31/6.01mph 9) 0.11mi - 1:01(9:44/mi) 111/121bpm [1081b/mi] 8cal 6.16/6.24mph 10) 0.03mi - 31(15:55/mi) 123/126bpm [1958b/mi] 5cal 3.77/6.32mph 11) 0.1mi - 59(10:05/mi) 130/141bpm [1312b/mi] 11cal 5.95/6.14mph 12) 0.03mi - 30(16:51/mi) 138/141bpm [2326b/mi] 5cal 3.56/6.14mph 13) 0.21mi - 2:00(9:36/mi) 130/142bpm [1249b/mi] 21cal 6.25/6.64mph 14) 0.03mi - 29(16:21/mi) 114/119bpm [1864b/mi] 3cal 3.67/6.57mph 15) 0.15mi - 1:31(9:55/mi) 109/116bpm [1082b/mi] 10cal 6.05/6.16mph 16) 0.05mi - 30(9:57/mi) 106/108bpm [1054b/mi] 3cal 6.04/6.03mph 17) 0.01mi - 12(17:28/mi) 109/109bpm [1904b/mi] 1cal 3.43/6.03mph 18) 0mi - 1(13:50/mi) 107/107bpm [1481b/mi] 4.34/4.51mph 19) 0.02mi - 19(16:45/mi) 103/107bpm [1725b/mi] 1cal 3.58/4.38mph 20) 0.26mi - 2:30(9:45/mi) 101/108bpm [984b/mi] 16cal 6.16/6.57mph 21) 0.03mi - 29(18:10/mi) 100/107bpm [1817b/mi] 3cal 3.3/6.49mph 22) 1mi - 10:54(10:54/mi) 108/120bpm [1177b/mi] 84cal 5.51/5.87mph 23) 1mi - 10:50(10:50/mi) 111/120bpm [1203b/mi] 85cal 5.54/5.99mph 24) 1mi - 10:53(10:53/mi) 110/116bpm [1197b/mi] 81cal 5.52/6.1mph 25) 0.12mi - 1:22(11:05/mi) 113/116bpm [1252b/mi] 10cal 5.41/5.93mph 26) 0mi - 7(28:09/mi) 116/117bpm [3266b/mi] 2.13/5.41mph 27) 1mi - 9:56(9:56/mi) 114/122bpm [1133b/mi] 76cal 6.04/6.26mph 28) 0.64mi - 6:11(9:42/mi) 121/128bpm [1174b/mi] 54cal 6.18/6.53mph 10:54 10:50 10:53 1:22 —— 9:56 6:11 ——- Parked by end of canal 16 min run/walk towards club, then turned 34minutes followed by 7secs walk on turn then 16mins run Essentially, 50 minute continuous run. Add a comment	-	4.8mi, 53:00 Run - Intervals 1min effort @ 10K pace, 20second walk, 1min20sec back @ 5K pace, 90sec recovery (Hence close to 20x1min) 1) 0.73mi - 7:47(10:36/mi) 103/112bpm [1092b/mi] 64cal 5.66/7.1mph 2) 0mi - 4(29:29/mi) 94/107bpm [2771b/mi] 2.04/5.82mph Eased up a little on a couple 3) 0.12mi - 1:01(8:09/mi) 91/113bpm [742b/mi] 5cal 7.36/8.08mph 4) 0.02mi - 22(16:40/mi) 111/115bpm [1850b/mi] 2cal 3.6/7.62mph 5) 0.14mi - 1:05(7:30/mi) 120/132bpm [899b/mi] 10cal 8.01/8.81mph 6) 0.07mi - 1:42(25:05/mi) 110/134bpm [2758b/mi] 14cal 2.39/8.22mph 7) 0.16mi - 1:22(8:31/mi) 111/125bpm [946b/mi] 11cal 7.04/8.5mph 8) 0.16mi - 1:10(7:19/mi) 128/139bpm [936b/mi] 12cal 8.21/8.25mph 9) 0.07mi - 1:39(24:06/mi) 119/140bpm [2867b/mi] 14cal 2.49/8.14mph 10) 0.14mi - 1:03(7:36/mi) 115/130bpm [874b/mi] 9cal 7.9/8.18mph 11) 0.02mi - 15(15:30/mi) 130/131bpm [2015b/mi] 2cal 3.87/8.12mph 12) 0.15mi - 1:07(7:26/mi) 134/142bpm [996b/mi] 12cal 8.07/8.62mph 13) 0.07mi - 1:45(26:48/mi) 120/142bpm [3216b/mi] 14cal 2.24/8.6mph 14) 0.14mi - 1:08(7:50/mi) 120/141bpm [940b/mi] 10cal 7.66/8.39mph 15) 0.01mi - 13(18:48/mi) 139/141bpm [2613b/mi] 2cal 3.19/4.68mph 16) 0.15mi - 1:06(7:12/mi) 135/142bpm [971b/mi] 12cal 8.34/8.39mph 17) 0.05mi - 1:44(33:47/mi) 124/145bpm [4189b/mi] 16cal 1.78/8.08mph 18) 0.14mi - 1:09(8:25/mi) 118/130bpm [994b/mi] 9cal 7.12/8.04mph 19) 0.01mi - 10(16:24/mi) 129/130bpm [2115b/mi] 2cal 3.66/5.57mph 20) 0.14mi - 1:07(7:42/mi) 130/140bpm [1001b/mi] 12cal 7.79/8.45mph 21) 0.05mi - 1:42(31:31/mi) 118/140bpm [3718b/mi] 14cal 1.9/8.41mph 22) 0.14mi - 1:01(7:07/mi) 118/139bpm [840b/mi] 7cal 8.43/8.87mph 23) 0.02mi - 20(15:44/mi) 139/140bpm [2187b/mi] 4cal 3.81/8.79mph 24) 0.16mi - 1:09(7:13/mi) 139/146bpm [1003b/mi] 13cal 8.31/8.75mph 25) 0.07mi - 1:41(22:36/mi) 127/146bpm [2870b/mi] 15cal 2.66/8.72mph 26) 0.13mi - 1:00(7:38/mi) 123/135bpm [939b/mi] 8cal 7.86/8.95mph 27) 0.02mi - 20(16:36/mi) 136/138bpm [2257b/mi] 3cal 3.62/8.27mph 28) 0.15mi - 1:04(7:12/mi) 138/145bpm [993b/mi] 12cal 8.34/8.97mph 29) 0.05mi - 1:45(35:41/mi) 126/146bpm [4495b/mi] 16cal 1.68/8.6mph 30) 0.14mi - 1:00(7:00/mi) 127/140bpm [890b/mi] 9cal 8.57/9.1mph 31) 0.02mi - 21(17:38/mi) 140/142bpm [2469b/mi] 4cal 3.4/8.95mph 32) 0.16mi - 1:07(7:06/mi) 140/146bpm [994b/mi] 13cal 8.45/8.85mph 33) 0.07mi - 1:44(25:50/mi) 129/146bpm [3333b/mi] 16cal 2.32/8.79mph 34) 0.13mi - 59(7:29/mi) 127/138bpm [950b/mi] 9cal 8.02/8.72mph 35) 0.02mi - 19(19:24/mi) 137/138bpm [2657b/mi] 3cal 3.09/8.27mph 36) 0.14mi - 1:02(7:09/mi) 140/149bpm [1000b/mi] 12cal 8.4/9.08mph 37) 0.03mi - 1:48(52:52/mi) 131/152bpm [6926b/mi] 18cal 1.13/8.75mph 38) 0.14mi - 1:00(7:17/mi) 130/141bpm [946b/mi] 9cal 8.24/8.85mph 39) 0.02mi - 20(17:08/mi) 143/144bpm [2451b/mi] 3cal 3.5/8.58mph 40) 0.15mi - 1:04(6:53/mi) 142/150bpm [978b/mi] 12cal 8.71/8.91mph 41) 0.01mi - 11(13:31/mi) 140/152bpm [1893b/mi] 2cal 4.44/8.91mph 42) 0.5mi - 5:03(10:06/mi) 124/131bpm [1253b/mi] 45cal 5.94/6.26mph WARM DOWN Add a comment 0.8mi, 7:44 Run - Warm Up 1) 0.1mi - 1:02(10:44/mi) 118/128bpm [1267b/mi] 9cal 5.59/5.87mph 2) 0.03mi - 29(18:07/mi) 126/129bpm [2282b/mi] 5cal 3.31/5.68mph 3) 0.11mi - 1:05(9:33/mi) 128/137bpm [1223b/mi] 11cal 6.28/6.1mph 4) 0.03mi - 25(13:28/mi) 130/137bpm [1750b/mi] 4cal 4.46/6.1mph 5) 0.1mi - 1:01(10:09/mi) 127/136bpm [1288b/mi] 10cal 5.91/6.51mph 6) 0.03mi - 27(13:30/mi) 127/132bpm [1715b/mi] 5cal 4.44/6.37mph 7) 0.32mi - 2:56(9:04/mi) 120/135bpm [1087b/mi] 29cal 6.62/7.26mph 8) 0.02mi - 19(15:17/mi) 112/115bpm [1711b/mi] 2cal 3.93/7.14mph Add a comment	-	-

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