RogMonty

Last on at 9am, 24th Aug 2024

M55

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Recent Blogs
Montane Cheviot Goat..Incredible experience	Dec 2017

My parkrun
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Recent Training
23rd Nov	General	10.1mi	1:26:47
21st Nov	General	5mi	43:15
20th Nov	General	6mi	49:43
19th Nov	General	10.2mi	1:25:52
18th Nov	General	8.1mi	1:06:17

12 Month Benchmarks	Run	Bike
Mile	6:50	1:16
5k	21:53	4:54
5mi	38:27	11:26
10k	50:52	13:39
10mi	1:24:52	39:07
Half	2:15:03	52:02
20mi	3:29:28	1:23:39
Mara	4:47:31	0
50k	12:47:52	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	PB	WB
5km	15			18:45 76.69	18:49 77.03	19:49 73.72		19:41 75.42	18:45 6:02/mi	77.03
5mi	7			31:32 74.21					31:32 6:18/mi	74.21
9.3km	1				38:58 70.22				38:58 6:45/mi	70.22
10km	6		39:27 73.45	38:48 75.30	40:27 72.83				38:48 6:15/mi	75.30
10mi	3			1:08:14 70.16	1:06:59 72.69	1:05:18 74.57			1:05:18 6:32/mi	74.57
13.1mi	7	1:26:27 72.02	1:27:57 71.39	1:27:54 72.04	1:27:03 74.00			1:29:28 73.26	1:26:27 6:36/mi	74.00
20mi	11	2:15:09 72.44	2:21:55 69.56	2:17:32 72.39	2:20:01 71.72	2:19:26 72.64			2:15:09 6:45/mi	72.64
26.2mi	6	2:58:15 73.24	2:59:17 73.43	2:59:38 73.91	3:03:43 72.89			3:09:05 72.68	2:58:15 6:48/mi	73.91
27.4mi	1			3:50:02 61.50					3:50:02 8:24/mi	61.50
100km	3			10:52:57 60.06	8:56:53 73.04				8:56:53 8:38/mi	73.04
100mi	1					21:34:11 57.52			21:34:11 12:57/mi	57.52
105.6mi	1			22:59:20 57.02					22:59:20 13:04/mi	57.02
215mi	1						70:04:57 23.66		70:04:57 19:33/mi	23.66

2019		Result	WAVA	Distance
7 Dec	Montane Cheviot Goat	14:45:00	39.21	55mi
22 Jun	St Albans parkrun SB	19:41	75.42	5km
20 Apr	St Albans parkrun	20:22	72.30	5km
14 Apr	Brighton Marathon SB	3:09:05	72.68	26.2mi
6 Apr	Allendale Challenge	4:23:00	51.83	26mi
2 Mar	Portobello parkrun, Edinburgh	20:32	71.72	5km
17 Feb	The Quicksilver Hampton Court Half Marathon SB	1:29:28	73.26	13.1mi
13 Jan	Sunday League XC #4 Watford	43:01	68.36	6.1mi
2018		Result	WAVA	Distance
18 Aug	GB Ultras Race across Scotland PB	70:04:57	23.66	215mi
2017		Result	WAVA	Distance
2 Dec	Montane Cheviot Goat	13:57:13	40.73	55mi
25 Nov	Heartwood Forest parkrun	19:50	73.66	5km
18 Nov	Torquay parkrun	25:24	57.52	5km
11 Nov	St Peters parkrun	20:15	72.14	5km
14 Oct	Heartwood Forest parkrun SB	19:49	73.72	5km
7 Oct	Heartwood Forest parkrun	20:07	72.62	5km
5 Aug	North Downs Way 100 PB	21:34:11	57.52	100mi
1 Jul	The 61st Chevy Chase	3:49:40	44.49	20mi
2 Apr	Oakley 20	2:20:47	71.95	20mi
12 Mar	Finchley 20 SB	2:19:26	72.64	20mi
22 Jan	Fred Hughes 10 PB	1:05:18	74.57	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:06:59	72.69	10mi
18 Dec	Sunday League XC #3 Willian	32:26	72.74	5mi
27 Nov	Watford Autumn 10K PB	38:58	70.22	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:27:03	74.00	13.1mi
13 Nov	Sunday League XC #2 Grovelands	33:54	69.60	5mi
23 Oct	Sunday League XC #1 Cheshunt	31:38	74.58	5mi
6 Aug	Druridge Bay parkrun	20:22	71.16	5km
18 Jun	St Albans parkrun SB	18:49	77.03	5km
28 May	St Albans parkrun	19:08	75.75	5km
22 May	Wheathampstead 10k SB	40:27	72.83	10km
15 May	Beerlovers' Marathon	4:43:58	47.56	26.2mi
24 Apr	London Marathon SB	3:03:43	72.89	26.2mi
27 Mar	Canalathon 100km PB	8:56:53	73.04	100km
20 Mar	Gade Valley Harriers VLM Training run #3	2:24:25	69.54	20mi
13 Mar	Finchley 20 SB	2:20:01	71.72	20mi
14 Feb	Sunday League XC #5 Royston	41:13	61.44	5.4mi
17 Jan	Sunday League XC #4 Watford			6.1mi
2015		Result	WAVA	Distance
19 Dec	St Albans parkrun PB	18:45	76.69	5km
6 Dec	Sunday League XC #3 Willian	33:09	70.59	5mi
29 Nov	Hatfield 5 PB	31:32	74.21	5mi
22 Nov	Sunday League XC #2 Trent Park	31:52	73.44	5mi
15 Nov	Autumn Challenge 10K	40:00	73.04	10km
18 Oct	Sunday League XC #1 Cheshunt	31:46	73.67	5mi
11 Oct	Herts 10K	39:31	73.93	10km
4 Oct	Standalone 10K PB	38:48	75.30	10km
26 Sep	St Albans parkrun	18:52	76.22	5km
13 Sep	Dunstable Downs Marathon Challenge PB	3:50:02	61.50	27.4mi
6 Sep	Maidenhead Half Marathon	1:30:23	70.66	13.1mi
15 Aug	Stour Valley Path 100km	11:56:35	54.73	100km
25 Jul	Adidas Thunder Run 24 PB	22:59:20	57.02	105.6mi
11 Jul	Race to the Stones 100k SB	10:52:57	60.06	100km
4 Jul	Chevy Chase	3:54:16	42.87	20mi
27 Jun	St Albans parkrun	19:08	75.16	5km
14 Jun	St Albans Half Marathon	1:32:53	68.76	13.1mi
7 Jun	Whipsnade 10k Stampede	40:33	72.05	10km
26 Apr	London Marathon SB	2:59:38	73.91	26.2mi
11 Apr	St Albans parkrun	19:43	72.37	5km
5 Apr	Marathon Prep Race	2:23:00	69.63	20mi
29 Mar	Oakley 20	2:21:00	70.61	20mi
8 Mar	Finchley 20 SB	2:17:32	72.39	20mi
8 Feb	Wokingham Half Marathon SB	1:27:54	72.04	13.1mi
18 Jan	Fred Hughes 10 SB	1:08:14	70.16	10mi
2014		Result	WAVA	Distance
12 Oct	Herts 10k SB	39:27	73.45	10km
13 Apr	London Marathon SB	2:59:17	73.43	26.2mi
9 Mar	Finchley 20 SB	2:21:55	69.56	20mi
15 Feb	Garmin Race Your Pace Half Marathon, Dorney Lake SB	1:27:57	71.39	13.1mi
2013		Result	WAVA	Distance
21 Apr	London Marathon PB	2:58:15	73.24	26.2mi
17 Mar	Finchley 20 PB	2:15:09	72.44	20mi
16 Feb	Race Your Pace Half Marathon PB	1:26:27	72.02	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	192	122	89	158	142	204	222	174	136	125	132	0	1698
2024	0	18	20	0	13	0	0	22	0	0	0	0	73
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	90	65	121	163	116	157	94	175	111	159	152	153	1555
2023	0	0	6	18	47	39	28	15	11	0	0	0	163
2022	0	0	0	0.3	0	0	0.9	1.6	0	0	0	0	2.7
2022	134	143	116	111	138	141	183	159	202	193	191	185	1896
2022	0	41	20	0	6	108	23	0	0	13	0	0	210
2021	303	142	136	322	166	160	184	102	158	152	145	221	2191
2021	0	247	121	0	0	92	4	142	43	0	7	0	657
2020	20	70	99	91	180	169	82	50	106	156	201	170	1394
2020	0	61	113	281	1643	197	290	110	258	131	29	0	3114
2019	0	0	0	0	0	0	0	65	0	0	0	0	65
2019	20	20	0	78	0	44	77	40	39	90	77	0	486
2018	0	0	0	0	0	0	0	0	48	0	0	0	48
2018	115	32	0	63	137	20	19	73	166	0	0	40	666
2017	290	162	234	59	61	11	0	6	0	0	0	0	823
2017	0	39	24	183	310	107	253	40	206	40	20	60	1282
2016	176	144	239	148	143	234	225	131	188	145	180	199	2152
2016	57	91	73	24	183	31	89	70	36	21	2	25	703
2015	334	296	234	168	126	195	182	166	203	201	157	169	2432
2015	6	37	102	116	155	44	100	143	32	20	78	65	898
2014	0	0	0	0	0	0	0	0	0	0	65	180	246
2014	0	0	0	0	0	0	0	0	0	0	142	0	142
2013	0	0	0	0	0	0	20	0	0	0	0	0	20
2010	281	0	0	0	0	0	19	0	0	0	0	0	301
2010	214	0	0	0	0	0	0	0	0	0	0	0	214

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	Sun 3rd Nov Nov 3
6.1mi, 49:58 Run - General 1) 1mi - 8:34(8:34/mi) 118cal 90/93rpm 7/7.72mph 2) 1mi - 8:18(8:18/mi) 124cal 92/95rpm 7.23/8.16mph 3) 1mi - 8:10(8:10/mi) 124cal 92/94rpm 7.35/8.01mph 4) 1mi - 8:10(8:10/mi) 127cal 92/95rpm 7.34/9.48mph 5) 1mi - 8:14(8:14/mi) 124cal 92/94rpm 7.28/7.76mph 6) 1mi - 8:06(8:06/mi) 124cal 92/94rpm 7.4/8.01mph 7) 0.05mi - 25(8:25/mi) 8cal 92/93rpm 7.12/7.61mph Add a comment	-	5mi, 42:04 Run - General 1) 1mi - 8:34(8:34/mi) 121cal 91/94rpm 7.01/15.75mph 2) 1mi - 8:12(8:12/mi) 121cal 93/96rpm 7.31/7.67mph 3) 1mi - 8:29(8:29/mi) 131cal 91/95rpm 7.07/8.25mph 4) 1mi - 8:04(8:04/mi) 124cal 92/94rpm 7.45/8.41mph 5) 1mi - 8:24(8:24/mi) 124cal 92/93rpm 7.14/7.96mph 6) 0.04mi - 20(9:33/mi) 5cal 91/93rpm 6.28/7.07mph Add a comment	-	3.1mi, 56:01 Run - General 1) 1mi - 18:24(18:24/mi) 84cal 60/80rpm 3.26/4.61mph 2) 1mi - 18:26(18:26/mi) 84cal 60/89rpm 3.25/4.83mph 3) 1mi - 17:35(17:35/mi) 83cal 58/74rpm 3.41/4.43mph 4) 0.1mi - 1:37(16:00/mi) 10cal 58/58rpm 3.75/5.01mph Add a comment 6mi, 48:03 Run - General 1) 1mi - 8:34(8:34/mi) 118cal 91/93rpm 7.01/8.1mph 2) 1mi - 8:06(8:06/mi) 127cal 93/97rpm 7.41/8.61mph 3) 1mi - 8:07(8:07/mi) 125cal 92/95rpm 7.39/7.92mph 4) 1mi - 8:02(8:02/mi) 127cal 92/111rpm 7.48/8.48mph 5) 1mi - 7:34(7:34/mi) 123cal 92/94rpm 7.94/10.18mph 6) 1mi - 7:30(7:30/mi) 125cal 93/95rpm 8/9.75mph 7) 0.02mi - 11(7:40/mi) 3cal 94/96rpm 7.83/8.63mph Add a comment	7.6mi, 1:02:57 Run - General 1) 1mi - 8:47(8:47/mi) 126cal 91/94rpm 6.83/8.5mph 2) 1mi - 7:46(7:46/mi) 121cal 93/94rpm 7.73/9.15mph 3) 1mi - 8:11(8:11/mi) 124cal 93/94rpm 7.34/9.24mph 4) 1mi - 8:39(8:39/mi) 130cal 91/96rpm 6.94/7.99mph 5) 1mi - 8:06(8:06/mi) 126cal 92/93rpm 7.4/8.21mph 6) 1mi - 8:06(8:06/mi) 124cal 92/94rpm 7.41/9.35mph 7) 1mi - 7:55(7:55/mi) 123cal 92/95rpm 7.58/8.48mph 8) 0.64mi - 5:28(8:28/mi) 81cal 90/95rpm 7.08/8.23mph Add a comment	10.6mi, 2:08:18 Run - General 1) 1mi - 11:17(11:17/mi) 134cal 74/97rpm 5.31/7.05mph 2) 1mi - 10:51(10:51/mi) 124cal 81/96rpm 5.53/8.68mph 3) 1mi - 11:13(11:13/mi) 120cal 72/94rpm 5.35/9.84mph 4) 1mi - 11:24(11:24/mi) 120cal 71/108rpm 5.26/8.3mph 5) 1mi - 15:51(15:51/mi) 119cal 51/99rpm 3.79/6.67mph 6) 1mi - 9:30(9:30/mi) 124cal 88/92rpm 6.31/7.47mph 7) 1mi - 12:16(12:16/mi) 105cal 58/94rpm 4.89/7.43mph 8) 1mi - 11:46(11:46/mi) 114cal 66/96rpm 5.1/7.65mph 9) 1mi - 10:03(10:03/mi) 125cal 87/93rpm 5.97/7.29mph 10) 1mi - 13:30(13:30/mi) 115cal 69/93rpm 4.44/6.91mph 11) 0.6mi - 10:37(17:39/mi) 68cal 52/93rpm 3.4/6.78mph Add a comment
Mon 4th Nov Nov 4	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
-	8.1mi, 1:06:53 Run - General 1) 1mi - 8:42(8:42/mi) 119cal 90/92rpm 6.89/7.43mph 2) 1mi - 8:50(8:50/mi) 126cal 91/94rpm 6.8/7.67mph 3) 1mi - 8:23(8:23/mi) 126cal 92/95rpm 7.15/7.83mph 4) 1mi - 8:09(8:09/mi) 125cal 92/96rpm 7.36/7.83mph 5) 1mi - 7:54(7:54/mi) 128cal 92/102rpm 7.6/10.16mph 6) 1mi - 8:20(8:20/mi) 126cal 91/94rpm 7.2/8.99mph 7) 1mi - 8:07(8:07/mi) 124cal 92/94rpm 7.4/8.16mph 8) 1mi - 7:58(7:58/mi) 126cal 92/94rpm 7.53/8.88mph 9) 0.06mi - 30(7:46/mi) 9cal 94/97rpm 7.72/8.14mph Add a comment	6.1mi, 50:49 Run - General 1) 1mi - 8:54(8:54/mi) 120cal 91/93rpm 6.74/7.54mph 2) 1mi - 8:50(8:50/mi) 124cal 92/97rpm 6.79/8.52mph 3) 1mi - 8:23(8:23/mi) 129cal 93/95rpm 7.16/8.66mph 4) 1mi - 8:22(8:22/mi) 127cal 92/96rpm 7.16/8.43mph 5) 1mi - 8:02(8:02/mi) 122cal 93/95rpm 7.47/8.5mph 6) 1mi - 7:46(7:46/mi) 123cal 93/96rpm 7.72/9.08mph 7) 0.07mi - 32(8:00/mi) 11cal 93/95rpm 7.49/8.3mph Add a comment	-	-	16.6mi, 3:10:12 Run - General 1) 1mi - 10:54(10:54/mi) 122cal 85/96rpm 5.51/8.01mph 2) 1mi - 9:46(9:46/mi) 127cal 89/93rpm 6.14/7.09mph 3) 1mi - 12:13(12:13/mi) 124cal 65/97rpm 4.91/8.57mph 4) 1mi - 11:04(11:04/mi) 128cal 69/93rpm 5.42/8.57mph 5) 1mi - 12:38(12:38/mi) 123cal 74/100rpm 4.75/7.72mph 6) 1mi - 17:24(17:24/mi) 125cal 63/105rpm 3.45/7.18mph 7) 1mi - 13:32(13:32/mi) 113cal 61/104rpm 4.44/8.05mph 8) 1mi - 9:02(9:02/mi) 126cal 89/93rpm 6.65/8.48mph 9) 1mi - 9:26(9:26/mi) 122cal 89/92rpm 6.36/7.11mph 10) 1mi - 9:01(9:01/mi) 151cal 90/97rpm 6.66/8.37mph 11) 1mi - 11:35(11:35/mi) 120cal 76/97rpm 5.18/7.36mph 12) 1mi - 9:00(9:00/mi) 125cal 89/96rpm 6.67/8.43mph 13) 1mi - 12:51(12:51/mi) 127cal 62/106rpm 4.67/10.54mph 14) 1mi - 10:28(10:28/mi) 121cal 73/104rpm 5.73/7.4mph 15) 1mi - 10:06(10:06/mi) 135cal 80/97rpm 5.94/8.43mph 16) 1mi - 12:02(12:02/mi) 125cal 68/95rpm 4.99/7.85mph 17) 0.62mi - 9:11(14:51/mi) 70cal 53/101rpm 4.04/8.19mph Add a comment	-
Mon 11th Nov Nov 11	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
-	8.1mi, 1:08:50 Run - General 1) 1mi - 8:32(8:32/mi) 118cal 92/98rpm 7.03/8.46mph 2) 1mi - 8:51(8:51/mi) 127cal 93/98rpm 6.77/7.63mph 3) 1mi - 8:32(8:32/mi) 130cal 92/95rpm 7.03/7.47mph 4) 1mi - 8:22(8:22/mi) 134cal 92/97rpm 7.18/8.86mph 5) 1mi - 8:18(8:18/mi) 132cal 92/97rpm 7.23/9.06mph 6) 1mi - 8:26(8:26/mi) 125cal 90/95rpm 7.11/9.28mph 7) 1mi - 8:33(8:33/mi) 129cal 92/95rpm 7.02/8.03mph 8) 1mi - 8:12(8:12/mi) 121cal 92/95rpm 7.31/8.28mph 9) 0.12mi - 1:03(8:51/mi) 17cal 92/94rpm 6.78/7.47mph Add a comment	-	5.6mi, 48:57 Run - General 1) 1mi - 9:01(9:01/mi) 123cal 91/95rpm 6.65/7.96mph 2) 1mi - 8:38(8:38/mi) 125cal 91/98rpm 6.95/7.7mph 3) 1mi - 8:58(8:58/mi) 131cal 92/95rpm 6.69/8.12mph 4) 1mi - 8:45(8:45/mi) 124cal 91/93rpm 6.86/8.75mph 5) 1mi - 8:29(8:29/mi) 123cal 90/93rpm 7.07/7.87mph 6) 0.61mi - 5:06(8:21/mi) 78cal 87/93rpm 7.19/8.08mph Add a comment	-	21mi, 4:10:04 Run - General 1) 1mi - 10:27(10:27/mi) 119cal 89/101rpm 5.74/8.48mph 2) 1mi - 10:18(10:18/mi) 119cal 87/99rpm 5.82/7.38mph 3) 1mi - 11:14(11:14/mi) 118cal 81/101rpm 5.35/8.28mph 4) 1mi - 10:49(10:49/mi) 122cal 85/105rpm 5.55/8.79mph 5) 1mi - 15:02(15:02/mi) 114cal 68/106rpm 3.99/6.33mph 6) 1mi - 9:18(9:18/mi) 134cal 89/94rpm 6.45/9.19mph 7) 1mi - 10:05(10:05/mi) 129cal 66/96rpm 5.95/7.9mph 8) 1mi - 12:04(12:04/mi) 118cal 66/99rpm 4.97/7.14mph 9) 1mi - 9:51(9:51/mi) 123cal 89/99rpm 6.09/7.27mph 10) 1mi - 14:51(14:51/mi) 113cal 63/99rpm 4.04/7.09mph 11) 1mi - 11:33(11:33/mi) 139cal 79/100rpm 5.2/7.61mph 12) 1mi - 11:28(11:28/mi) 111cal 77/91rpm 5.24/7.81mph 13) 1mi - 10:47(10:47/mi) 118cal 83/97rpm 5.57/7.43mph 14) 1mi - 12:05(12:05/mi) 124cal 80/113rpm 4.97/8.3mph 15) 1mi - 12:26(12:26/mi) 125cal 73/103rpm 4.82/7.38mph 16) 1mi - 13:11(13:11/mi) 112cal 66/98rpm 4.55/6.89mph 17) 1mi - 13:44(13:44/mi) 106cal 55/92rpm 4.37/6.78mph 18) 1mi - 9:07(9:07/mi) 125cal 90/93rpm 6.58/6.93mph 19) 1mi - 14:19(14:19/mi) 121cal 61/97rpm 4.19/6.91mph 20) 1mi - 11:58(11:58/mi) 124cal 74/94rpm 5.02/6.91mph 21) 1mi - 15:19(15:19/mi) 116cal 60/93rpm 3.92/6.55mph 22) 0.02mi - 12(9:34/mi) 4cal 90/91rpm 6.27/6.58mph Add a comment	-
Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24
8.1mi, 1:06:17 Run - General 1) 1mi - 8:33(8:33/mi) 119cal 91/93rpm 7.02/7.63mph 2) 1mi - 8:42(8:42/mi) 130cal 93/97rpm 6.9/8.86mph 3) 1mi - 8:09(8:09/mi) 122cal 92/97rpm 7.36/9.86mph 4) 1mi - 8:02(8:02/mi) 123cal 90/95rpm 7.47/8.25mph 5) 1mi - 7:47(7:47/mi) 124cal 92/94rpm 7.7/8.99mph 6) 1mi - 8:06(8:06/mi) 134cal 91/94rpm 7.4/8.86mph 7) 1mi - 8:12(8:12/mi) 122cal 92/94rpm 7.32/7.85mph 8) 1mi - 8:09(8:09/mi) 124cal 91/95rpm 7.37/8.23mph 9) 0.08mi - 38(7:58/mi) 11cal 93/95rpm 7.53/8.48mph Add a comment	10.2mi, 1:25:52 Run - General 1) 1mi - 8:57(8:57/mi) 118cal 91/93rpm 6.7/7.2mph 2) 1mi - 9:04(9:04/mi) 127cal 93/95rpm 6.61/7.27mph 3) 1mi - 8:36(8:36/mi) 133cal 88/96rpm 6.98/9.04mph 4) 1mi - 8:23(8:23/mi) 124cal 93/95rpm 7.15/7.94mph 5) 1mi - 8:03(8:03/mi) 124cal 92/96rpm 7.45/8.14mph 6) 1mi - 8:20(8:20/mi) 124cal 93/96rpm 7.2/7.54mph 7) 1mi - 8:12(8:12/mi) 123cal 92/95rpm 7.32/7.81mph 8) 1mi - 8:11(8:11/mi) 123cal 91/95rpm 7.34/7.85mph 9) 1mi - 8:15(8:15/mi) 122cal 91/94rpm 7.27/7.83mph 10) 1mi - 8:05(8:05/mi) 125cal 91/95rpm 7.42/8.1mph 11) 0.22mi - 1:46(8:01/mi) 28cal 92/95rpm 7.49/8.12mph Add a comment	6mi, 49:43 Run - General 1) 1mi - 8:32(8:32/mi) 117cal 91/94rpm 7.03/7.72mph 2) 1mi - 8:20(8:20/mi) 128cal 92/94rpm 7.2/8.14mph 3) 1mi - 8:19(8:19/mi) 123cal 92/95rpm 7.21/8.21mph 4) 1mi - 8:12(8:12/mi) 127cal 92/94rpm 7.31/8.46mph 5) 1mi - 8:06(8:06/mi) 124cal 92/94rpm 7.41/8.28mph 6) 1mi - 7:56(7:56/mi) 122cal 92/95rpm 7.56/8.34mph 7) 0.04mi - 17(7:47/mi) 4cal 95/95rpm 7.74/7.67mph Add a comment	5mi, 43:15 Run - General 1) 1mi - 8:47(8:47/mi) 120cal 92/94rpm 6.84/7.63mph 2) 1mi - 8:44(8:44/mi) 126cal 92/96rpm 6.87/7.96mph 3) 1mi - 8:35(8:35/mi) 123cal 92/95rpm 6.99/8.01mph 4) 1mi - 8:17(8:17/mi) 125cal 92/95rpm 7.24/7.9mph 5) 1mi - 8:33(8:33/mi) 128cal 92/95rpm 7.02/9.06mph 6) 0.04mi - 20(9:08/mi) 8cal 95/96rpm 6.58/6.87mph Add a comment	-	10.1mi, 1:26:47 Run - General 1) 1mi - 9:31(9:31/mi) 135cal 92/101rpm 6.3/8.63mph 2) 1mi - 8:19(8:19/mi) 124cal 92/94rpm 7.22/9.08mph 3) 1mi - 8:30(8:30/mi) 131cal 90/95rpm 7.07/10.36mph 4) 1mi - 8:16(8:16/mi) 123cal 91/96rpm 7.27/8.28mph 5) 1mi - 8:37(8:37/mi) 133cal 90/96rpm 6.96/7.78mph 6) 1mi - 8:45(8:45/mi) 133cal 92/96rpm 6.86/8.52mph 7) 1mi - 8:34(8:34/mi) 129cal 89/93rpm 7.01/8.37mph 8) 1mi - 8:32(8:32/mi) 130cal 91/94rpm 7.04/8.43mph 9) 1mi - 8:09(8:09/mi) 125cal 90/93rpm 7.36/8.93mph 10) 1mi - 8:34(8:34/mi) 137cal 91/99rpm 7.01/14.16mph 11) 0.1mi - 1:03(10:58/mi) 16cal 91/95rpm 5.47/7.25mph Add a comment	-

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