chicke80

Last on at 2am, 18th Nov 2024

M40

Wildebeest (73)

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Achilles

Namban Rengo

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My parkrun
Futakotamagawa parkrun

Recent Training
18th Nov	General	4.5mi	38:37
17th Nov	Race	13.5mi	1:31:12
15th Nov	Strength	0mi	24:39
14th Nov	Strength	0mi	28:43
14th Nov	Easy	4.5mi	36:29

Planned Races
Shonan Marathon	1st Dec

12 Month Benchmarks	Run
Mile	5:17
5k	16:53
5mi	29:59
10k	37:33
10mi	1:01:30
Half	1:22:49
20mi	2:15:50
Mara	2:59:15

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Scott Jurek

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Best Times
Best WAVA

Dist	Races	2006	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1					5:25 70.18													5:25 5:25/mi	70.18
2.9km	1											10:12 73.06							10:12 5:40/mi	73.06
5km	54			18:52 68.11		18:22 70.18	18:35 69.59	18:20 70.84	18:26 70.84	17:55 73.36	18:09 72.94	17:42 75.34	18:01 74.56	17:47 76.09	17:35 76.96	17:40 77.17	18:09 76.24	18:18 75.62	17:35 5:40/mi	77.17
5.3km	1																18:46 78.31		18:46 5:42/mi	78.31
9km	1							33:14 71.68											33:14 5:57/mi	71.68
9.5km	3							34:27 73.11		35:34 71.36	38:08 66.89								34:27 5:50/mi	73.11
10km	7		35:28 74.44		40:55 64.52	35:50 73.79			38:09 69.84		38:15 70.27			38:08 71.85					35:28 5:42/mi	74.44
15km	2											58:20 70.67							58:20 6:16/mi	70.67
10mi	1																	59:51 77.39	59:51 5:59/mi	77.39
13.1mi	11						1:25:10 68.15	1:25:51 67.73	1:28:07 66.16	1:25:20 68.55	1:22:27 71.24				1:19:26 75.27	1:19:40 76.24		1:23:22 73.46	1:19:26 6:04/mi	76.24
26.2mi	18	3:21:02 60.47	3:00:56 67.18	3:07:00 65.00	3:00:43 67.26	3:01:40 66.91		3:00:48 67.43		2:56:50 69.36	3:02:05 67.36	3:03:59 67.28	2:57:27 69.76	2:56:17 70.64			3:00:30 71.14		2:56:17 6:44/mi	71.14
50km	2													3:50:15 66.97					3:50:15 7:25/mi	66.97
60km	1														5:00:42 65.11				5:00:42 8:04/mi	65.11
70km	1												11:17:11 34.38						11:17:11 15:34/mi	34.38
100km	3		17:24:00 34.10						9:21:00 63.81						9:47:51 62.93				9:21:00 9:02/mi	63.81

Date	Planned Races			Distance
1 Dec	Shonan Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
17 Nov	Minato Ku Half Marathon	1:31:12	67.71	13.1mi
15 Jun	Showa Kinen Kouen Half	1:27:22	70.68	13.1mi
10 Mar	Tachikawa City Marathon SB	1:23:22	73.46	13.1mi
28 Feb	Namban 5k Time Trial SB	18:18	75.62	5km
31 Jan	Namban 5k Time Trial	18:22	75.34	5km
28 Jan	Fujisawa 10 Mile PB	59:51	77.39	10mi
21 Jan	Shibuya Ekiden			2.9km
2023		Result	WAVA	Distance
26 Nov	Tsukuba Marathon SB	3:00:30	71.14	26.2mi
23 Sep	Ireland Run the World 5k	18:21	75.41	5km
28 Jun	Namban 5k Time Trial PB	18:46	78.31	5.3km
26 Apr	Namban 5k Time Trial SB	18:09	76.24	5km
29 Mar	Namban 5k Time Trial	18:22	75.34	5km
5 Mar	Tokyo Marathon	3:12:12	66.26	26.2mi
2022		Result	WAVA	Distance
20 Nov	Toda Half Marathon SB	1:19:40	76.24	13.1mi
1 Oct	Ireland Run the World 5k	18:24	74.64	5km
29 Jun	Namban 5k Time Trial	18:23	74.71	5km
27 Apr	Namban 5k Time Trial	18:11	75.53	5km
25 Jan	Namban Virtual 5k SB	17:40	77.17	5km
2021		Result	WAVA	Distance
9 Oct	Shibamata 100k SB	9:47:51	62.93	100km
23 May	Shibamata 60k (Virtual) PB	5:00:42	65.11	60km
3 Mar	Run Tokyo Half Marathon (Virtual) PB	1:19:26	75.27	13.1mi
27 Jan	Namban Virtual 5k PB	17:35	76.96	5km
2020		Result	WAVA	Distance
20 Dec	TELL Charity 50k (Virtual) PB	3:50:15	66.97	50km
23 Nov	Virtual Edinburgh 50k	4:00:29	64.12	50km
21 Oct	Asia GAA Virtual 5k SB	17:47	76.09	5km
7 Oct	Asia GAA Virtual 10k SB	38:08	71.85	10km
28 Jul	Namban 5k Time Trial	18:25	73.48	5km
1 Mar	Tokyo Marathon			26.2mi
1 Mar	Matsudo Up Marathon PB	2:56:17	70.64	26.2mi
29 Jan	Namban 5k Time Trial	18:07	74.15	5km
2019		Result	WAVA	Distance
21 Sep	Vietnam Mountain Ultra PB	11:17:11	34.38	70km
8 Sep	Ireland Run the World 5k			5km
31 Jul	Namban 5k Time Trial	19:08	70.21	5km
26 Jun	Namban 5k Time Trial	18:36	72.22	5km
4 May	Futakotamagawa parkrun SB	18:01	74.56	5km
20 Apr	Futakotamagawa parkrun	18:24	73.01	5km
27 Mar	Namban 5k Time Trial	18:16	73.54	5km
3 Mar	Tokyo Marathon SB	2:57:27	69.76	26.2mi
2018		Result	WAVA	Distance
28 Nov	Namban 5k Time Trial	18:07	73.61	5km
22 Sep	Ireland Run the World 5k	18:19	72.80	5km
26 Aug	Hokkaido Marathon SB	3:03:59	67.28	26.2mi
30 May	Namban 5k Time Trial	18:03	73.88	5km
25 Apr	Namban 5k Time Trial	18:06	73.68	5km
1 Apr	Ome Takamizusan Trail Race	1:26:20	48.01	15km
28 Mar	Namban 5k Time Trial SB	17:42	75.34	5km
28 Feb	Namban 5k Time Trial	18:20	72.21	5km
17 Feb	Japan GAA Ekiden PB	58:20	70.67	15km
31 Jan	Namban 5k Time Trial	18:16	72.48	5km
21 Jan	Shibuya Ekiden PB	10:12	73.06	2.9km
2017		Result	WAVA	Distance
16 Dec	Higashi Nihon Masters Race SB	1:22:27	71.24	13.1mi
10 Dec	FIT Charity Run SB	38:08	66.89	9.5km
2 Dec	Run for the Cure SB	38:15	70.27	10km
29 Nov	Namban 5k Time Trial	18:18	72.35	5km
1 Oct	Tohoku Fukko Marathon	3:09:10	65.11	26.2mi
23 Sep	Ireland Run the World 5k	18:09	72.94	5km
26 Jul	Namban 5k Time Trial SB	18:09	72.94	5km
28 Jun	Namban 5k Time Trial	18:29	71.63	5km
29 Mar	Namban 5k Time Trial	18:46	70.55	5km
26 Feb	Tokyo Marathon SB	3:02:05	67.36	26.2mi
2016		Result	WAVA	Distance
11 Dec	FIT Charity Run SB	35:34	71.36	9.5km
20 Nov	Toda Half Marathon			13.1mi
28 Sep	Namban 5k Time Trial	18:13	72.16	5km
31 Aug	Namban 5k Time Trial SB	17:55	73.36	5km
27 Jul	Namban 5k Time Trial	18:43	70.23	5km
29 Jun	Namban 5k Time Trial	18:42	70.29	5km
5 Jun	Shibamata 100k			100km
4 May	Kasukabe Half Marathon SB	1:25:20	68.55	13.1mi
17 Apr	Nagano Marathon SB	2:56:50	69.36	26.2mi
27 Jan	Namban 5k Time Trial	18:57	68.91	5km
2015		Result	WAVA	Distance
28 Nov	Run For the Cure SB	38:09	69.84	10km
15 Nov	Toda Half Marathon SB	1:28:07	66.16	13.1mi
8 Nov	Finance in Tokyo 10K	38:31	69.17	10km
30 Sep	Namban 5k Time Trial SB	18:26	70.84	5km
26 Aug	Namban 5k Time Trial	19:09	68.19	5km
6 Jun	Shibamata 100k PB	9:21:00	63.81	100km
27 May	Namban 5k Time Trial	18:45	69.64	5km
4 May	Kasukabe Half Marathon	1:28:50	65.62	13.1mi
25 Mar	Namban 5k Time Trial	19:01	68.66	5km
25 Feb	Namban 5k Time Trial	19:41	65.98	5km
2014		Result	WAVA	Distance
7 Dec	FIT Charity Run PB	33:14	71.68	9km
16 Nov	Toda Half Marathon SB	1:25:51	67.73	13.1mi
27 Aug	Namban 5k Time Trial	18:56	68.60	5km
30 Jul	Namban 5k Time Trial	18:52	68.84	5km
5 Jul	Odaiba Relay Marathon PB	34:27	73.11	9.5km
25 Jun	Namban 5k Time Trial	18:53	68.78	5km
29 Apr	Tamimari Ekiden SB	18:20	70.84	5km
20 Apr	Nagano Marathon SB	3:00:48	67.43	26.2mi
26 Mar	Namban 5k Time Trial	18:27	70.39	5km
26 Feb	Namban 5k Time Trial	18:33	69.71	5km
9 Feb	Akabane Half Marathon			13.1mi
2013		Result	WAVA	Distance
17 Nov	Toda Half Marathon SB	1:25:10	68.15	13.1mi
31 Jul	Namban 5k Time Trial	19:07	67.64	5km
24 Apr	Namban 5k Time Trial SB	18:35	69.59	5km
2012		Result	WAVA	Distance
25 Nov	Fuji san Marathon	3:11:46	63.40	26.2mi
18 Nov	Finance in Tokyo 10K SB	35:50	73.79	10km
31 Oct	Namban 5k Time Trial	19:09	67.31	5km
26 Sep	Namban 5k Time Trial SB	18:22	70.18	5km
12 Sep	Namban 1 Mile Time Trial PB	5:25	70.18	1mi
29 Aug	Namban 5k Time Trial	18:41	68.99	5km
25 Jul	Namban 5k Time Trial	18:48	68.56	5km
27 Jun	Namban 5k Time Trial	18:45	68.75	5km
26 Feb	Tokyo Marathon SB	3:01:40	66.91	26.2mi
2010		Result	WAVA	Distance
28 Nov	Kawaguchiko Marathon	3:22:52	59.92	26.2mi
7 Nov	Finance in Tokyo 10K SB	40:55	64.52	10km
28 Feb	Tokyo Marathon SB	3:00:43	67.26	26.2mi
2009		Result	WAVA	Distance
29 Nov	Kawaguchiko Marathon	3:13:40	62.77	26.2mi
29 Apr	Namban 5k Time Trial SB	18:52	68.11	5km
22 Mar	Tokyo Marathon SB	3:07:00	65.00	26.2mi
2008		Result	WAVA	Distance
30 Nov	Kawaguchiko Marathon	3:01:20	67.04	26.2mi
24 Nov	Finance in Tokyo 10K PB	35:28	74.44	10km
16 May	Trailwalker SB	17:24:00	34.10	100km
17 Feb	Tokyo Marathon SB	3:00:56	67.18	26.2mi
2006		Result	WAVA	Distance
30 Oct	Dublin Marathon SB	3:21:02	60.47	26.2mi

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	189	162	109	147	189	167	169	125	19	132	92	0	1499
2023	226	134	157	205	148	204	185	182	170	236	190	173	2209
2022	185	101	171	164	168	165	172	115	164	187	174	245	2010
2021	188	182	179	170	165	98	159	138	158	149	97	148	1830
2020	4	0	0	0	0	0	3	0	0	0	0	0	7
2020	215	179	98	177	187	175	193	180	157	154	164	154	2034
2020	16	6	0	0	0	0	0	0	0	0	0	0	22
2019	177	159	103	138	119	129	121	141	116	92	78	199	1573
2019	21	12	14	16	13	13	6	6	15	13	6	27	162
2018	152	114	131	132	160	161	175	139	89	66	77	205	1603
2018	7	10	13	7	18	18	10	12	9	10	13	22	150
2017	10	10	6	14	7	7	8	14	0	0	0	0	76
2017	142	132	84	85	128	64	121	63	64	75	89	129	1177
2017	9	5	9	8	3	5	0	22	9	0	0	13	84
2016	18	7	7	9	7	0	9	2	12	4	4	16	95
2016	156	196	214	121	119	107	140	87	88	34	16	137	1414
2016	17	8	10	2	16	0	0	12	2	7	5	26	106
2015	0	0	0	0	0	0	0	0	0	42	23	0	65
2015	94	65	138	122	145	85	102	83	132	22	104	151	1240
2015	48	30	25	14	6	7	3	8	6	0	3	22	173
2014	123	161	207	107	127	122	85	114	44	65	60	21	1236
2014	13	12	10	6	0	3	0	6	55	12	26	128	271
2013	0	6	0	0	0	0	9	7	0	0	3	0	26
2013	133	112	135	138	82	101	102	128	60	74	112	136	1313
2013	17	38	13	12	20	15	6	16	41	7	12	24	221
2012	0	0	6	12	0	0	0	0	0	0	0	0	18
2012	202	132	56	98	112	79	148	125	111	85	134	98	1378
2012	12	10	3	0	5	0	0	0	0	0	0	0	31
2011	100	122	116	65	0	9	92	120	137	134	270	180	1346
2011	13	19	4	0	5	41	10	21	13	3	15	33	178
2010	161	143	68	90	87	67	25	0	0	32	90	84	847
2010	3	10	3	4	10	11	26	37	0	37	23	7	173
2009	158	193	78	58	107	93	146	46	86	30	152	91	1239
2009	5	0	12	6	0	0	0	27	4	5	7	3	69
2008	223	65	19	111	163	138	125	98	78	152	183	40	1395
2008	0	3	0	25	18	19	0	7	0	0	0	14	86

Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28
0mi, 21:04 Cross - Strength Add a comment	0mi, 11:23 Cross - Strength Add a comment 8.1mi, 1:00:27 Run - Tempo 1) 1km - 5:06(5:06/km) 128/145bpm [653b/km] 48cal 11.76/12.97kmph 2) 1km - 4:36(4:36/km) 137/153bpm [631b/km] 47cal 13.02/13.84kmph 3) 1km - 4:27(4:27/km) 141/154bpm [627b/km] 47cal 13.49/14.38kmph 4) 1km - 4:37(4:37/km) 151/159bpm [696b/km] 56cal 13.01/13.71kmph 5) 1km - 4:39(4:39/km) 157/163bpm [729b/km] 59cal 12.92/13.54kmph 6) 1km - 4:36(4:36/km) 159/166bpm [732b/km] 59cal 13.04/13.87kmph 7) 1km - 4:26(4:26/km) 154/163bpm [683b/km] 53cal 13.53/14.64kmph 8) 1km - 4:33(4:33/km) 159/167bpm [723b/km] 57cal 13.19/14.01kmph 9) 1km - 4:28(4:28/km) 159/170bpm [710b/km] 56cal 13.44/13.6kmph 10) 1km - 4:38(4:38/km) 162/172bpm [750b/km] 60cal 12.96/14.78kmph 11) 1km - 4:33(4:33/km) 162/168bpm [738b/km] 58cal 13.17/15.08kmph 12) 1km - 4:52(4:52/km) 145/173bpm [705b/km] 43cal 12.34/14.14kmph 13) 1km - 4:47(4:47/km) 143/158bpm [684b/km] 40cal 12.55/12.97kmph 14) 0.02km - 9(8:43/km) 125/126bpm [1089b/km] 6.88/11.15kmph Add a comment	0mi, 23:30 Cross - Strength Add a comment 7.7mi, 1:02:17 Run - Recovery Run 1) 1km - 5:07(5:07/km) 103/123bpm [528b/km] 29cal 11.71/13.37kmph 2) 1km - 4:18(4:18/km) 113/129bpm [486b/km] 29cal 13.94/12.77kmph 3) 1km - 5:11(5:11/km) 127/137bpm [657b/km] 45cal 11.59/12.63kmph 4) 1km - 5:10(5:10/km) 126/134bpm [651b/km] 42cal 11.62/12.56kmph 5) 1km - 4:55(4:55/km) 122/129bpm [600b/km] 34cal 12.19/13.03kmph 6) 1km - 5:08(5:08/km) 125/128bpm [641b/km] 38cal 11.7/12.02kmph 7) 1km - 5:11(5:11/km) 128/130bpm [663b/km] 40cal 11.57/12.26kmph 8) 1km - 5:10(5:10/km) 134/139bpm [693b/km] 46cal 11.6/12.12kmph 9) 1km - 5:03(5:03/km) 134/138bpm [678b/km] 44cal 11.87/12.77kmph 10) 1km - 4:57(4:57/km) 130/133bpm [643b/km] 35cal 12.14/12.9kmph 11) 1km - 5:00(5:00/km) 133/137bpm [665b/km] 38cal 12/12.53kmph 12) 1km - 5:03(5:03/km) 124/136bpm [626b/km] 29cal 11.89/12.19kmph 13) 0.32km - 2:04(6:31/km) 119/133bpm [776b/km] 9cal 9.19/11.99kmph Add a comment	-	7.9mi, 1:03:42 Run - General 1) 1km - 5:16(5:16/km) 134/151bpm [705b/km] 54cal 11.4/13.44kmph 2) 1km - 4:47(4:47/km) 135/151bpm [645b/km] 47cal 12.56/13.2kmph 3) 1km - 4:51(4:51/km) 150/163bpm [726b/km] 58cal 12.39/13.07kmph 4) 1km - 4:44(4:44/km) 154/163bpm [730b/km] 58cal 12.66/15.99kmph 5) 1km - 5:10(5:10/km) 153/171bpm [791b/km] 60cal 11.61/12.09kmph 6) 1km - 4:54(4:54/km) 143/155bpm [701b/km] 48cal 12.24/12.7kmph 7) 1km - 4:47(4:47/km) 140/154bpm [669b/km] 44cal 12.56/13.37kmph 8) 1km - 4:52(4:52/km) 141/158bpm [686b/km] 44cal 12.33/12.8kmph 9) 1km - 4:55(4:55/km) 142/151bpm [699b/km] 44cal 12.2/13.6kmph 10) 1km - 5:09(5:09/km) 141/147bpm [726b/km] 44cal 11.65/12.33kmph 11) 1km - 5:02(5:02/km) 137/144bpm [689b/km] 35cal 11.93/12.56kmph 12) 1km - 5:20(5:20/km) 122/147bpm [650b/km] 26cal 11.26/13.03kmph 13) 0.69km - 3:56(5:44/km) 123/140bpm [706b/km] 23cal 10.46/12.56kmph Add a comment	0mi, 30:42 Cross - Strength Add a comment 4.4mi, 39:48 Run - Easy 1) 1km - 6:05(6:05/km) 128/146bpm [779b/km] 55cal 9.86/11.39kmph 2) 1km - 5:35(5:35/km) 146/161bpm [814b/km] 64cal 10.76/11.79kmph 3) 1km - 5:29(5:29/km) 154/172bpm [843b/km] 67cal 10.96/12.56kmph 4) 1km - 5:12(5:12/km) 158/170bpm [821b/km] 64cal 11.55/12.7kmph 5) 1km - 5:26(5:26/km) 159/168bpm [863b/km] 69cal 11.05/12.7kmph 6) 1km - 5:26(5:26/km) 142/161bpm [772b/km] 53cal 11.04/11.62kmph 7) 1km - 5:50(5:50/km) 151/159bpm [882b/km] 64cal 10.27/11.52kmph 8) 0.13km - 46(5:51/km) 143/155bpm [838b/km] 6cal 10.24/11.62kmph Add a comment	0mi, 25:49 Cross - Strength Add a comment 5.9mi, 47:46 Run - General 1) 1km - 5:29(5:29/km) 124/142bpm [680b/km] 47cal 10.94/12.87kmph 2) 1km - 4:48(4:48/km) 131/148bpm [628b/km] 45cal 12.52/13.13kmph 3) 1km - 4:53(4:53/km) 134/150bpm [655b/km] 45cal 12.27/12.83kmph 4) 1km - 4:45(4:45/km) 128/133bpm [608b/km] 37cal 12.63/13.07kmph 5) 1km - 5:14(5:14/km) 132/135bpm [691b/km] 43cal 11.46/12.5kmph 6) 1km - 5:03(5:03/km) 128/134bpm [646b/km] 37cal 11.89/12.7kmph 7) 1km - 4:52(4:52/km) 127/132bpm [618b/km] 33cal 12.32/13.54kmph 8) 1km - 5:09(5:09/km) 128/138bpm [660b/km] 36cal 11.65/13.13kmph 9) 1km - 5:14(5:14/km) 124/133bpm [648b/km] 32cal 11.48/12.36kmph 10) 0.51km - 2:19(4:35/km) 129/135bpm [592b/km] 16cal 13.08/12.6kmph Add a comment
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	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4
0mi, 24:56 Cross - Strength Add a comment	9.9mi, 1:16:45 Run - Intervals 1) 1km - 5:42(5:42/km) 141/155bpm [803b/km] 63cal 10.53/12.26kmph 2) 1km - 5:06(5:06/km) 149/158bpm [760b/km] 60cal 11.76/14.34kmph 3) 1km - 5:33(5:33/km) 141/159bpm [781b/km] 56cal 10.83/13.23kmph 4) 0.89km - 4:28(5:02/km) 153/165bpm [771b/km] 51cal 11.91/13.13kmph 5) 1km - 4:07(4:07/km) 129/145bpm [532b/km] 36cal 14.56/16.49kmph 6) 1km - 3:48(3:48/km) 145/153bpm [550b/km] 43cal 15.8/16.39kmph 7) 0.02km - 5(4:25/km) 143/144bpm [632b/km] 13.57/16.19kmph 8) 0.36km - 2:25(6:42/km) 137/154bpm [918b/km] 23cal 8.96/16.06kmph 9) 1km - 3:54(3:54/km) 142/155bpm [554b/km] 40cal 15.38/17.16kmph 10) 1km - 3:54(3:54/km) 155/160bpm [606b/km] 48cal 15.36/16.33kmph 11) 0.07km - 17(4:01/km) 154/156bpm [619b/km] 3cal 14.92/15.25kmph 12) 0.36km - 2:36(7:15/km) 153/161bpm [1110b/km] 30cal 8.27/12.12kmph 13) 1km - 3:57(3:57/km) 150/158bpm [592b/km] 45cal 15.2/16.63kmph 14) 1km - 3:53(3:53/km) 153/160bpm [593b/km] 45cal 15.48/16.83kmph 15) 0.02km - 5(5:12/km) 156/156bpm [811b/km] 11.55/15.62kmph 16) 0.35km - 2:27(7:04/km) 153/161bpm [1082b/km] 28cal 8.48/14.88kmph 17) 1km - 3:55(3:55/km) 152/160bpm [596b/km] 44cal 15.29/16.63kmph 18) 1km - 3:57(3:57/km) 156/164bpm [615b/km] 47cal 15.22/16.53kmph 19) 0.06km - 13(3:49/km) 158/160bpm [603b/km] 2cal 15.71/15.05kmph 20) 1km - 5:53(5:53/km) 119/159bpm [701b/km] 30cal 10.19/14.61kmph 21) 1km - 5:27(5:27/km) 118/136bpm [644b/km] 23cal 11/12.73kmph 22) 0.83km - 5:04(6:08/km) 109/132bpm [669b/km] 24cal 9.77/13.17kmph Add a comment	0mi, 33:44 Cross - Strength Add a comment 7.4mi, 1:00:18 Run - Recovery Run 1) 1km - 6:03(6:03/km) 123/145bpm [744b/km] 51cal 9.93/14.85kmph 2) 1km - 4:57(4:57/km) 143/150bpm [708b/km] 55cal 12.11/18.14kmph 3) 1km - 5:12(5:12/km) 144/156bpm [748b/km] 57cal 11.55/12.87kmph 4) 1km - 4:54(4:54/km) 149/158bpm [729b/km] 56cal 12.26/13.03kmph 5) 1km - 4:56(4:56/km) 142/159bpm [700b/km] 48cal 12.18/12.93kmph 6) 1km - 5:00(5:00/km) 129/133bpm [645b/km] 32cal 12/12.8kmph 7) 1km - 4:50(4:50/km) 134/141bpm [647b/km] 37cal 12.43/13.77kmph 8) 1km - 5:16(5:16/km) 135/139bpm [711b/km] 40cal 11.4/12.12kmph 9) 1km - 4:55(4:55/km) 132/140bpm [649b/km] 33cal 12.21/13.03kmph 10) 1km - 4:50(4:50/km) 133/137bpm [643b/km] 33cal 12.41/12.93kmph 11) 1km - 5:13(5:13/km) 130/137bpm [678b/km] 33cal 11.51/12.77kmph 12) 0.86km - 4:13(4:55/km) 125/142bpm [614b/km] 21cal 12.22/14.44kmph Add a comment	-	8mi, 1:04:37 Run - Easy 1) 1km - 5:01(5:01/km) 117/133bpm [587b/km] 39cal 11.96/15.25kmph 2) 1km - 4:42(4:42/km) 123/143bpm [577b/km] 39cal 12.78/13.77kmph 3) 1km - 4:47(4:47/km) 132/137bpm [632b/km] 45cal 12.54/12.93kmph 4) 1km - 4:45(4:45/km) 134/138bpm [635b/km] 44cal 12.65/13.13kmph 5) 1km - 5:12(5:12/km) 136/141bpm [708b/km] 49cal 11.53/12.93kmph 6) 1km - 5:06(5:06/km) 132/138bpm [673b/km] 42cal 11.77/13.03kmph 7) 1km - 4:49(4:49/km) 129/135bpm [621b/km] 35cal 12.46/12.9kmph 8) 1km - 4:54(4:54/km) 135/137bpm [661b/km] 41cal 12.25/13.1kmph 9) 1km - 4:49(4:49/km) 135/137bpm [649b/km] 40cal 12.48/12.8kmph 10) 1km - 5:17(5:17/km) 139/143bpm [735b/km] 47cal 11.35/12.8kmph 11) 1km - 5:01(5:01/km) 136/140bpm [682b/km] 39cal 11.97/13.94kmph 12) 1km - 5:07(5:07/km) 121/138bpm [619b/km] 27cal 11.73/13kmph 13) 0.92km - 5:09(5:36/km) 117/129bpm [655b/km] 26cal 10.72/12.43kmph Add a comment	0mi, 23:02 Cross - Strength Add a comment 11.2mi, 1:22:11 Run - Medium Long Run 1) 1km - 4:43(4:43/km) 111/133bpm [524b/km] 33cal 12.7/14.81kmph 2) 1km - 4:33(4:33/km) 125/140bpm [568b/km] 39cal 13.2/14.64kmph 3) 1km - 4:30(4:30/km) 134/146bpm [602b/km] 44cal 13.35/13.94kmph 4) 1km - 4:20(4:20/km) 138/144bpm [598b/km] 44cal 13.84/15.22kmph 5) 1km - 4:38(4:38/km) 148/155bpm [686b/km] 53cal 12.94/13.94kmph 6) 1km - 4:37(4:37/km) 149/155bpm [688b/km] 54cal 12.99/13.67kmph 7) 1km - 4:18(4:18/km) 151/159bpm [650b/km] 50cal 13.95/14.48kmph 8) 1km - 4:26(4:26/km) 152/158bpm [673b/km] 51cal 13.55/13.94kmph 9) 1km - 4:10(4:10/km) 154/160bpm [641b/km] 49cal 14.42/14.75kmph 10) 1km - 4:31(4:31/km) 149/156bpm [672b/km] 48cal 13.29/14.34kmph 11) 1km - 4:31(4:31/km) 151/163bpm [682b/km] 49cal 13.29/14.51kmph 12) 1km - 4:19(4:19/km) 154/161bpm [664b/km] 50cal 13.91/14.64kmph 13) 1km - 4:29(4:29/km) 132/157bpm [592b/km] 28cal 13.38/14.48kmph 14) 1km - 4:25(4:25/km) 146/155bpm [645b/km] 42cal 13.57/14.04kmph 15) 1km - 4:46(4:46/km) 147/157bpm [700b/km] 46cal 12.61/13.37kmph 16) 1km - 4:41(4:41/km) 144/152bpm [674b/km] 40cal 12.82/13.4kmph 17) 1km - 4:47(4:47/km) 127/155bpm [608b/km] 32cal 12.52/14.51kmph 18) 1km - 5:19(5:19/km) 130/143bpm [692b/km] 31cal 11.28/12.93kmph 19) 0.04km - 9(3:28/km) 134/136bpm [465b/km] 1cal 17.29/9.81kmph Add a comment	0mi, 30:04 Cross - Strength Add a comment 12.4mi, 1:39:45 Run - Long Run 1) 1km - 5:13(5:13/km) 106/129bpm [552b/km] 33cal 11.52/13.23kmph 2) 1km - 4:49(4:49/km) 117/134bpm [564b/km] 35cal 12.43/13.2kmph 3) 1km - 4:40(4:40/km) 125/129bpm [583b/km] 38cal 12.86/13.27kmph 4) 1km - 4:50(4:50/km) 127/129bpm [614b/km] 39cal 12.42/13.27kmph 5) 1km - 5:08(5:08/km) 132/136bpm [678b/km] 45cal 11.68/12.23kmph 6) 1km - 4:56(4:56/km) 130/137bpm [641b/km] 40cal 12.18/13.3kmph 7) 1km - 4:48(4:48/km) 126/131bpm [604b/km] 33cal 12.52/13.27kmph 8) 1km - 4:59(4:59/km) 128/130bpm [638b/km] 36cal 12.04/12.46kmph 9) 1km - 4:51(4:51/km) 131/134bpm [635b/km] 37cal 12.37/13.17kmph 10) 1km - 5:14(5:14/km) 136/139bpm [712b/km] 46cal 11.46/12.36kmph 11) 1km - 5:06(5:06/km) 133/138bpm [678b/km] 39cal 11.77/12.36kmph 12) 1km - 4:55(4:55/km) 129/135bpm [634b/km] 33cal 12.2/13.17kmph 13) 1km - 4:54(4:54/km) 130/142bpm [636b/km] 36cal 12.26/13.13kmph 14) 1km - 4:56(4:56/km) 136/142bpm [671b/km] 42cal 12.15/12.97kmph 15) 1km - 5:03(5:03/km) 140/143bpm [708b/km] 46cal 11.87/12.73kmph 16) 1km - 4:49(4:49/km) 136/141bpm [654b/km] 37cal 12.47/13.74kmph 17) 1km - 4:55(4:55/km) 135/138bpm [664b/km] 36cal 12.2/13kmph 18) 1km - 4:58(4:58/km) 133/139bpm [660b/km] 33cal 12.09/13.07kmph 19) 1km - 5:23(5:23/km) 115/140bpm [618b/km] 23cal 11.16/12.63kmph 20) 1km - 5:17(5:17/km) 106/121bpm [559b/km] 18cal 11.37/12.43kmph 21) 0.01km - 3(3:21/km) 119/120bpm [399b/km] 17.88/8.4kmph Add a comment
Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11
0mi, 25:28 Cross - Strength Add a comment	4.3mi, 39:12 Run - Easy 1) 1km - 6:49(6:49/km) 141/158bpm [962b/km] 74cal 8.79/11.08kmph 2) 1km - 5:47(5:47/km) 136/147bpm [786b/km] 57cal 10.38/12.8kmph 3) 1km - 5:23(5:23/km) 154/173bpm [829b/km] 65cal 11.14/12.06kmph 4) 1km - 5:10(5:10/km) 153/170bpm [790b/km] 62cal 11.62/12.53kmph 5) 1km - 5:14(5:14/km) 156/172bpm [816b/km] 62cal 11.47/13.3kmph 6) 1km - 5:08(5:08/km) 148/159bpm [759b/km] 53cal 11.69/12.16kmph 7) 0.99km - 5:41(5:44/km) 135/151bpm [773b/km] 41cal 10.47/11.79kmph Add a comment	0mi, 39:12 Cross - Strength Add a comment	0mi, 15:00 Cross - Strength Add a comment 7.9mi, 1:03:13 Run - Easy 1) 1km - 5:15(5:15/km) 135/152bpm [709b/km] 52cal 11.42/13.81kmph 2) 1km - 4:55(4:55/km) 141/159bpm [693b/km] 52cal 12.21/13.23kmph 3) 1km - 4:51(4:51/km) 151/162bpm [734b/km] 58cal 12.35/12.93kmph 4) 1km - 4:42(4:42/km) 154/164bpm [723b/km] 56cal 12.78/13.94kmph 5) 1km - 5:07(5:07/km) 160/170bpm [818b/km] 64cal 11.73/12.73kmph 6) 1km - 4:48(4:48/km) 152/161bpm [730b/km] 55cal 12.5/13kmph 7) 1km - 4:45(4:45/km) 155/172bpm [736b/km] 56cal 12.63/13.23kmph 8) 1km - 4:41(4:41/km) 159/171bpm [744b/km] 57cal 12.82/13.57kmph 9) 1km - 4:39(4:39/km) 161/169bpm [749b/km] 58cal 12.89/13.71kmph 10) 1km - 5:14(5:14/km) 161/168bpm [842b/km] 66cal 11.47/12.9kmph 11) 1km - 5:07(5:07/km) 160/167bpm [820b/km] 63cal 11.71/12.36kmph 12) 1km - 5:15(5:15/km) 151/168bpm [793b/km] 49cal 11.43/12.93kmph 13) 0.7km - 3:54(5:34/km) 146/162bpm [813b/km] 31cal 10.77/14.95kmph Add a comment	0mi, 34:11 Cross - Strength Add a comment 5mi, 40:36 Run - General 1) 1km - 5:03(5:03/km) 120/135bpm [605b/km] 39cal 11.9/12.53kmph 2) 1km - 4:52(4:52/km) 135/149bpm [657b/km] 48cal 12.33/13.57kmph 3) 1km - 4:49(4:49/km) 147/155bpm [708b/km] 55cal 12.45/13kmph 4) 1km - 4:53(4:53/km) 144/156bpm [703b/km] 52cal 12.29/12.97kmph 5) 1km - 5:10(5:10/km) 139/157bpm [718b/km] 47cal 11.62/11.96kmph 6) 1km - 5:04(5:04/km) 124/135bpm [629b/km] 29cal 11.83/12.8kmph 7) 1km - 5:12(5:12/km) 113/123bpm [587b/km] 22cal 11.55/13kmph 8) 1km - 5:06(5:06/km) 115/134bpm [587b/km] 25cal 11.76/16.06kmph 9) 0.07km - 27(6:32/km) 130/135bpm [849b/km] 3cal 9.19/10.31kmph Add a comment	0mi, 30:03 Cross - Strength Add a comment 12.3mi, 1:32:38 Run - Progressive 1) 1km - 5:05(5:05/km) 126/141bpm [641b/km] 46cal 11.8/13.94kmph 2) 1km - 4:45(4:45/km) 132/142bpm [628b/km] 45cal 12.62/13.13kmph 3) 1km - 4:48(4:48/km) 127/130bpm [610b/km] 39cal 12.48/12.93kmph 4) 1km - 4:42(4:42/km) 126/129bpm [592b/km] 37cal 12.77/13.1kmph 5) 1km - 4:44(4:44/km) 127/132bpm [600b/km] 36cal 12.69/13.07kmph 6) 1km - 4:36(4:36/km) 130/136bpm [597b/km] 37cal 13.06/13.4kmph 7) 1km - 4:42(4:42/km) 129/132bpm [606b/km] 35cal 12.78/13.23kmph 8) 1km - 4:48(4:48/km) 127/133bpm [610b/km] 33cal 12.5/13kmph 9) 1km - 4:55(4:55/km) 127/131bpm [624b/km] 32cal 12.2/12.33kmph 10) 1km - 4:46(4:46/km) 128/139bpm [611b/km] 32cal 12.57/14.88kmph 11) 1km - 4:12(4:12/km) 141/146bpm [591b/km] 41cal 14.31/14.85kmph 12) 1km - 4:19(4:19/km) 146/149bpm [631b/km] 46cal 13.88/15.08kmph 13) 1km - 4:26(4:26/km) 145/151bpm [642b/km] 45cal 13.55/13.84kmph 14) 1km - 4:27(4:27/km) 144/149bpm [641b/km] 43cal 13.47/13.67kmph 15) 1km - 4:33(4:33/km) 142/148bpm [647b/km] 42cal 13.17/13.71kmph 16) 1km - 4:33(4:33/km) 143/148bpm [650b/km] 41cal 13.2/13.3kmph 17) 1km - 4:34(4:34/km) 142/145bpm [648b/km] 40cal 13.15/13.27kmph 18) 1km - 4:38(4:38/km) 143/147bpm [663b/km] 40cal 12.94/13.23kmph 19) 1km - 4:37(4:37/km) 143/146bpm [661b/km] 40cal 12.98/13.37kmph 20) 0.76km - 4:28(5:54/km) 120/147bpm [709b/km] 17cal 10.16/12.97kmph Add a comment	0mi, 34:55 Cross - Strength Add a comment 4.9mi, 41:15 Run - Recovery Run 1) 1km - 4:52(4:52/km) 122/145bpm [593b/km] 40cal 12.33/14.61kmph 2) 1km - 5:02(5:02/km) 124/138bpm [624b/km] 40cal 11.92/13.23kmph 3) 1km - 5:27(5:27/km) 128/138bpm [697b/km] 46cal 11.02/12.02kmph 4) 1km - 5:05(5:05/km) 124/129bpm [631b/km] 37cal 11.79/13.44kmph 5) 1km - 5:02(5:02/km) 121/129bpm [610b/km] 32cal 11.91/12.43kmph 6) 1km - 5:09(5:09/km) 124/129bpm [638b/km] 35cal 11.67/12.06kmph 7) 1km - 5:15(5:15/km) 124/128bpm [652b/km] 35cal 11.41/12.8kmph 8) 0.93km - 5:22(5:46/km) 120/138bpm [691b/km] 32cal 10.41/12.93kmph Add a comment
Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18
0mi, 34:18 Cross - Strength Add a comment	3.8mi, 32:05 Run - Easy 1) 1km - 5:51(5:51/km) 128/143bpm [748b/km] 54cal 10.27/12.43kmph 2) 1km - 5:36(5:36/km) 135/150bpm [757b/km] 55cal 10.7/11.76kmph 3) 1km - 5:18(5:18/km) 146/157bpm [773b/km] 60cal 11.33/12.09kmph 4) 1km - 4:55(4:55/km) 151/159bpm [743b/km] 58cal 12.19/13kmph 5) 1km - 4:47(4:47/km) 155/161bpm [742b/km] 58cal 12.54/13.67kmph 6) 1km - 4:45(4:45/km) 153/169bpm [727b/km] 56cal 12.63/15.32kmph 7) 0.17km - 53(5:18/km) 169/173bpm [894b/km] 11cal 11.34/11.29kmph Add a comment	0mi, 28:43 Cross - Strength Add a comment 4.5mi, 36:29 Run - Easy 1) 1km - 5:22(5:22/km) 128/152bpm [686b/km] 49cal 11.19/16.83kmph 2) 1km - 4:59(4:59/km) 138/147bpm [687b/km] 51cal 12.05/13.5kmph 3) 1km - 4:57(4:57/km) 150/162bpm [743b/km] 58cal 12.11/12.73kmph 4) 1km - 4:46(4:46/km) 132/156bpm [628b/km] 38cal 12.61/13.4kmph 5) 1km - 4:42(4:42/km) 121/129bpm [568b/km] 27cal 12.78/13.87kmph 6) 1km - 4:59(4:59/km) 124/139bpm [618b/km] 30cal 12.03/12.56kmph 7) 1km - 5:02(5:02/km) 114/128bpm [574b/km] 23cal 11.93/12.9kmph 8) 0.28km - 1:43(6:05/km) 122/130bpm [742b/km] 10cal 9.86/12.39kmph Add a comment	0mi, 24:39 Cross - Strength Add a comment	-	13.5mi, 1:31:12 Run - Race 1) 1km - 4:22(4:22/km) 133/145bpm [581b/km] 44cal 13.73/15.92kmph 2) 1km - 3:56(3:56/km) 143/149bpm [563b/km] 45cal 15.24/16.86kmph 3) 1km - 3:40(3:40/km) 145/150bpm [531b/km] 42cal 16.39/16.09kmph 4) 1km - 4:10(4:10/km) 143/149bpm [596b/km] 45cal 14.39/16.36kmph 5) 1km - 4:12(4:12/km) 143/146bpm [601b/km] 44cal 14.28/15.12kmph 6) 1km - 4:13(4:13/km) 144/149bpm [608b/km] 45cal 14.22/15.05kmph 7) 1km - 4:11(4:11/km) 143/150bpm [599b/km] 43cal 14.32/15.62kmph 8) 1km - 4:29(4:29/km) 144/146bpm [647b/km] 46cal 13.36/14.31kmph 9) 1km - 4:16(4:16/km) 147/153bpm [627b/km] 46cal 14.08/15.42kmph 10) 1km - 4:12(4:12/km) 144/148bpm [605b/km] 41cal 14.29/14.68kmph 11) 1km - 4:04(4:04/km) 145/150bpm [589b/km] 40cal 14.76/14.85kmph 12) 1km - 4:27(4:27/km) 144/149bpm [641b/km] 42cal 13.47/14.18kmph 13) 1km - 4:12(4:12/km) 145/149bpm [609b/km] 39cal 14.27/14.11kmph 14) 1km - 4:27(4:27/km) 144/148bpm [641b/km] 39cal 13.49/16.56kmph 15) 1km - 4:09(4:09/km) 146/148bpm [606b/km] 39cal 14.45/19.31kmph 16) 1km - 4:22(4:22/km) 147/151bpm [641b/km] 42cal 13.75/15.28kmph 17) 1km - 4:30(4:30/km) 149/151bpm [672b/km] 45cal 13.31/15.08kmph 18) 1km - 4:18(4:18/km) 149/153bpm [641b/km] 43cal 13.94/15.75kmph 19) 1km - 4:16(4:16/km) 150/152bpm [640b/km] 43cal 14.06/15.08kmph 20) 1km - 3:56(3:56/km) 152/159bpm [599b/km] 41cal 15.23/13.47kmph 21) 1km - 4:17(4:17/km) 153/156bpm [656b/km] 45cal 14/16.63kmph 22) 0.65km - 2:31(3:54/km) 154/156bpm [601b/km] 27cal 15.38/14.41kmph Add a comment	4.5mi, 38:37 Run - General 1) 1km - 5:11(5:11/km) 123/146bpm [637b/km] 44cal 11.58/14.04kmph 2) 1km - 5:14(5:14/km) 130/147bpm [681b/km] 48cal 11.46/13.44kmph 3) 1km - 5:38(5:38/km) 146/163bpm [822b/km] 64cal 10.66/11.29kmph 4) 1km - 5:16(5:16/km) 153/165bpm [807b/km] 64cal 11.38/11.89kmph 5) 1km - 5:06(5:06/km) 158/163bpm [806b/km] 65cal 11.76/13.2kmph 6) 1km - 5:18(5:18/km) 153/158bpm [810b/km] 62cal 11.33/11.96kmph 7) 1km - 5:49(5:49/km) 142/160bpm [826b/km] 52cal 10.31/12.06kmph 8) 0.22km - 1:04(4:52/km) 146/158bpm [711b/km] 10cal 12.33/11.29kmph Add a comment

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